Category: Wellness

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Health & Home Wellness

6 Energy-Boosting Rituals To Do Each Morning

energy-boosting morning rituals

Radical energy-boosting self-care is the talk of the town nowadays. Despite being a raging trend, it’s also the need of the hour. Most of us tend to focus more upon a beauty-enhancing ritual in the mornings, while others prefer a slower start. A cup of java with a nice book might be more to your liking, perhaps.

But have you considered focusing on the more energy-boosting rituals? Considering how all sorts of infections, germs, problems, and challenges plague the world outside, you need all the energy you can get for the day ahead.

Here are some energy-boosting habits I tried and believe you will benefit from as well:

1.    Start with a Glass of Hot Lemon Water

I cannot enlist all the benefits of this one simple routine for you. A glass of hot lemon water works wonders for the health. It provides hydration and flushes toxins out of your body in the morning.

This energy-boosting ritual also sets you in motion for a day of other good habits. It will warm you up, activate you better than coffee, and make you feel less acidic too.

2.    Opt for a Energy-Boosting Superfood Blend as Breakfast

Some of us live under the misconception that a breakfast laden with sugar will give us a boost of energy. Truthfully, having items like donuts, muffins, or pancakes to go with your coffee for breakfast doesn’t do much for your nutrition intake or energy level.

I recommend opting for super-food, full-spectrum blends that give you much more energy and are great for health. Or you could opt for a simple yet nutritious meal of your choice, but the whole idea is to kick start the day with a burst of energy, not useless calories and sugars.

3.    Try Intermittent Fasting

Intermittent fasting is one great way of starting your day on an energetic note. It works in the sense that you quit snacking on foods or binge-eat while going through your Netflix regime every late evening onwards.

Hence, the great idea is to consume healthier and complete meals during the first part of your day and then quit eating from the evening. Intermittent fasting will give your system more time to consume nutrients and vitamins from your system and deliver them to your organs as well.

4.    A Light Workout

A rigorous workout will not do much to energize you or reduce stress. Instead, opt for low-impact and precise movements as a light workout every morning. The low-intensity exercises will help you connect more with yourself and energize you for the day ahead.

5.    Energy-Boosting Smoothies and Juice

Look for smoothie recipes with natural ingredients and avoid adding sugar to any of those. These are the best option for strengthening your immunity naturally, giving you a clear head and an active body alongside.

Celeries, cucumber, strawberries, apple, lemon, and ginger make some of the best energy drink options every morning. You will love how active you will feel after consuming these, and the freshness these will add to your skin, and overall appearance is even better.

Final Thoughts

Our morning rituals define how the rest of our day will be. When you begin your day with unhealthy choices, the rest of your day will lack energy and pertness in your physique. Trade your rituals for the ones I have provided in the article, and you will be like a brand new person in just a week.

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Health & Home Wellness

Losing Belly Fat: Best & Worst Foods To Fight It

fight belly fat

Are you struggling to lose your belly fat? Tell us about it!!

The problem is not yours alone: millions worldwide wish they could flaunt their bod at the beach, but the unflattering flab doesn’t allow it. But fret not: your days of despair have come to an end right here.

Below we share the best and the worst foods in your battle against belly fat.

The Best Foods To Fight Belly Fat:

  1. Black beans are the best food sources for the good bacteria in your gut. They consume the soluble fiber from the beans and transform it into butyrate, a chemical that increases your calorie-burning potential.
  2. Avocados- have tons of monounsaturated fat that reduce your appetite and prevent belly fat accumulation. Why fear the creaminess when it is just what you need to melt that ugly flab on your stomach? Let avo toast be your healthy-indulgence from now on.
  3. Salmon have rich contents of omega-3 fatty acids, squash inflammation, and fight the ungainly belly flab. This fish increases your adiponectin levels, boosts your metabolism while burning fat.
  4. Miso paste- the priority in losing belly fat is to support your balanced gut microbiome by eating certain foods. Miso paste is just one essential food that would team up with your healthy bacteria and stimulate your digestive system. Do you know why? Because miso paste contains fermented soybeans with koji and salt. These strengthen your immunity and fry the extra belly fat.
  5. Eggs- these fill you up with protein and help you keep up a healthy gain to help your muscles steal the fat cells from your abdominals. What happens as a result? You get washboard abs while consuming only 78 calories from an egg and a whopping 6 grams of protein. What more do we need to say?
  6. Yogourt- predominantly greek yogurt for fighting belly fat.
  7. Sardines- contain even more fatty acids than salmon and improve cholesterol plus belly fat.

The Worst Foods To Fight Stomach Fat:

  • Processed foods- these are your primary enemy; they cause a flab on your belly as round and significant as the donut you grabbed off a counter. Why? Because they contain sodium, and sodium attaches to water. As a result, you end up with bloating or swelling. You will find tons of sodium in processed and packaged foods. Even the sauces, dressings, baked goods, deli meats, and canned soups that please you so well are your arch-rivals.
  • Fat loaded foods- These are your favorite pizzas, crispy bacon strips, and all the fried foods that make your mouth water. Unfortunately, these also make your tummy bulge out just as much and clog up your arteries too. It is best to limit your saturated fat intake to ten percent of your calories a day.
  • Dairy foods- Yes, calcium is necessary, but dairy foods come in various forms such as ice cream, milk, and cheese. These are potential troublemakers for the tummy because of the lactose content inside. People from specific backgrounds are susceptible to lactose and don’t digest it too well. In case you cannot give up on dairy, try to take an enzyme supplement alongside such as Lactaid. Before you consume dairy, have one supplement so that it breaks down lactose better.
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Health & Home Wellness

A Low-Carb Diet: The Ultimate Guide

Ultimate Guide to a Low-Carb Diet

If you are a beginner in the low-carb diet world, this is the ultimate guide you need.

You are probably aware of the massive success of the low-carb diet around the world. People are drawing more towards it in health consciousness and because of its successful results in reducing weight and improving health.

These diets have existed for several decades, and doctors of all ages have been recommending them. An even better idea is not to resort to unique or expensive products and not count calories either. The best low-carb diet is to fill yourself with plenteous whole foods and consume more nutrition that way.

What Is A Low-Carb Diet?

A low-carb diet reduces your carbohydrate intake, which you consume through pasta, bread, and sugary foods. Instead, you eat lot more vegetables, fats, proteins, and whole grain foods in this diet.

In this diet, you eat more fat and protein to full your calorie-requirements, with fat being the primary source of necessary calories. Most low-carb eating plans incorporate more fat because they contain the essential macronutrients your body needs.

The advantage of fat is that it is the lowest effect on your insulin levels and blood sugar. Controlling sugar and insulin levels in your body is key to burning fat better for energy. However, whether the fat is a body or dietary fat depends on how recently you had a meal.

Low-carb eating plans exist in several shapes and sizes. The most common worldwide are carb cycling, the Keto diet, the Atkins diet, the paleo diet, and others. It is better to run a medical exam with your doctor, analyze your health-status and then meet a nutritionist to determine the best diet plan for you.

Another essential fact to acknowledge is that not all diet-plans suit or affect everyone in the same way. We all have different body types with different medical histories. How a particular diet would affect us depends on our metabolism and the workings of our digestive system.

Hence, selecting a diet just because you noted satisfactory results in people around you is not a wise thing to do. It would be best to go through a proper channel with healthcare experts for the best diet-plan and execute accordingly.

Basics

To simplify the diet for you, we have broadly categorized the foods you must eat and must not.

You Must Avoid:

  • Bread
  • Pasta
  • White rice
  • Potatoes
  • Beans
  • Artificial foods
  • Processed meats
  • Starchy foods
  • Sugary foods

You Must Eat:

  • Natural fats like butter
  • Vegetables and especially leafy greens
  • Eggs
  • Fish
  • Meat

You can snack on berries, nuts, quinoa salads, and foods that fill you up well but do not increase your body’s carb level.

Who Is Not Eligible for a Low-Carb Diet

If you do not suffer from any chronic health issues, it is safe for you to begin a low-carb diet. However, those who fall under the categories below must not start with the diet unless they have sought approval from a doctor.

  • Those who have diabetes and are on medications or insulin
  • Those mothers who are breastfeeding
  • Those who suffer from blood pressure problems and are on medications.

Final Thoughts

Low-carb diets help reduce your carb intake while increasing fats and proteins in your meals. The idea is to maintain your sugar and insulin levels to burn fat better, gain more energy and lose weight. Many have experienced multiple health benefits from adopting a low-carb diet, and it could work for you as well.

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Health & Home Wellness

Self-Care Routine Upgraded in 10 Ways

Self-Care Routine

2021 is finally here! Throughout the challenges of 2020, we anxiously waited for its successor to arrive. While each of us is cautiously optimistic and hopeful for better circumstances, we also need to prioritize our self-care routines.

If the past year taught us anything, we must make ourselves as strong as possible – both internally and externally. With this thought in mind, here are our top ten ways to upgrade your self-care routine in 2021:

1. Do Not Put Off Your Medical Exam any Longer

With COVID-19 restrictions, you can choose between in-person visits if you’re comfortable or else have an online check-up. However, the priority is to schedule an appointment with your doctor, an optometrist, and a dentist. It is best to ensure you are in top shape, and have strong immunity.

2. Prioritize Sleep

It’s time to set your sleeping pattern in order. Depriving yourself of sufficient sleep damages your cognitive abilities, your mood, and attention span. With time, you lose appetite, productivity, and good health.

3. Analyze Your Mental Health

After the shocking turnover of the entire world and our lives in general, checking your mental health is more important than ever. Take stock of yourself and see how well you manage stress, anxiety, and grief (if any).

Create a self-care routine that helps you cope with your challenges without crumbling internally. Make sure you have peace inside.

4. Learn More

It is time to give your brain more fuel and more horizons to explore. Limiting your pathways will burn you out mentally, and that is not going to improve life. Hence, make it a point to learn something new from now on.

Have you always fancied playing the guitar? Playing basketball? Or becoming a graphic designer? Now is the time to step out and inspire yourself professionally and personally.

5. Analyze Your Relationships

Analyze your relationships and see which ones are just making life better and which are completing you. Then devote time and energy to strengthening those relations that matter in life.

6. Go Offline

The dreadful notifications and the uncontrollable screen time is destroying the quality of your life. Create a routine that helps break this habit, reduces smartphone and laptop usage, and fills your time with more rewarding activities.

7. Exercise

Never could make time for it before? 2021 is the year to make it a permanent habit. You will reap the rewards of it till the last day of your life.

8. Set Boundaries

You need to set firm boundaries around yourself and others if you are to accomplish good self-care. Practice good intentions but do not overwork or be mindless for that.

9. Make Meals Colorful

It is time to eat consciously. Give up on all the carbs and trade them for more greens, vegetables and drink plenty of water. Try new recipes but make sure they fill you up with nutrients.

10. Revamp Your Surroundings

Now that 2021 will see more of us at home, why not make the environment more fun, colorful and refreshing? Fill your home with plants, art, and bursts of color everywhere.

https://thethirty.whowhatwear.com/self-care-checklist-2021/slide16
https://www.specialevents.com/venues/bartolin-hall-completes-convention-center-broadmoor
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Health & Home Wellness

Vitamin C, Am I Getting Enough?

Vitamin C

Vitamin C is among the essential micronutrients that are necessary for optimal function. With the ongoing spread of COVID-19 and rampant flu season, it is gaining more popularity.

Vitamin C deficiency is not very common in the more developed countries, perhaps because of the abundance of fresh produce. Furthermore, supplements and certain foods additionally incorporate vitamin C to provide people sufficient quantities. Hence, you will see only 7% of people lacking in it.

Currently, the RDA recommends ninety milligrams of vitamin C in a day for men and women from age nineteen and above. How do you figure if you are getting enough of it in a day or lacking somewhere?

While most symptoms of this deficiency develop in months, you can watch out for some other signs.

1.    Body Hair

One subtle sign of vit C lacking in your body is corkscrew-shaped body hair. If you notice your hair growing in coiled or bent shapes, know that your protein structure is suffering defeats.

2.    Bumpy, Rough Skin

Vit C is essential for your collagen production: the abundant protein in your connective tissues. These consist of your blood vessels, bones, joints, hair, and skin. When you run low on vit C, you will likely develop skin conditions, including keratosis pilaris, with bumpy chicken skin on your buttocks, thighs, and upper arms.

3.    Damaged, Dry Skin

Sufficient amounts of vit C in your body will keep your skin healthy and supple. The outer layer or epidermis will glow and be smooth. The essential function of vit C is to protect your skin against the sun’s oxidative damage.

Additionally, collagen production combines to plump up and revitalize your skin. When all that lacks in your body from a deficiency, your skin will turn dry and rough.

4.    Fingernails with Lines, Red Spots, and Spoon Shape

If you note thin, brittle, and concave-shaped nails, they are likely a sign of vit C deficiency. Even your nail beds may develop vertical lines and red spots when the blood cells weaken and rupture.

Some Other Signs You’re Not Getting Enough Vitamin C

Some other signs could also be indicators of a deficiency. These include:

  • Joint and muscle aches
  • Weight loss
  • Irritability
  • Weakness
  • Fatigue
  • Loose teeth
  • Brittle and dry hair
  • Bruising and bleeding
  • Your gums may change color or turn purple. You may even note bleeding or swelling frequently.
  • Poor wound healing
  • Anemia
  • Scurvy

Best Sources of Vitamin C

If you’re looking for the best vit C sources to increase your intake, consume more of the following foods.

  • Parsley
  • Broccoli
  • Papaya
  • Strawberry
  • Orange
  • Lemon
  • Lychee
  • Kiwifruit
  • Sweet red pepper
  • Black currents
  • Guava
  • Acerola cherry

You must also note that vit C does not take heat very well and breaks down if you expose it to heat. Hence, you’ll be much better off consuming raw vegetable fruits for vit C intake than cooking the sources.

You must also remember that your body cannot store large amounts of vit C at a time. Hence, the best practice is to eat lots of fresh produce daily.

Final Thoughts on Vitamin C

You can find plentiful amounts of vit C in fresh vegetables and fruits. While a deficiency of it is not very common, it is possible if you don’t consume the right foods. Some signs can help you catch the deficit at the earliest.

https://www.healthline.com/nutrition/vitamin-c-deficiency-symptoms#TOC_TITLE_HDR_18
https://www.everydayhealth.com/diet-nutrition/am-i-getting-enough-vitamin-c/
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Health & Home Wellness

Keto Diet: The Ultimate Guide

keto diet guide

Are you planning to lose weight but not sure of the right diet? The Keto diet has been among the most popular eating-plans since past recent years, and we have all the information right here.

Keto or ketogenic diet is high fat and low-carb diet aiming to boost your health while reducing weight.  Many people worldwide have claimed to experience remarkable results, which is not surprising considering how clinical studies provide evidence.

The diet promises to have some significant health benefits for Alzheimer’s, epilepsy, cancer, and diabetes.

What It Is

If you know of the Atkins diet, you will have some similarities in keto too. The latter is a low-carb diet that focuses on more protein and fat intake. It aims to reduce your carbohydrate levels drastically and fill you up with fats that will burn faster and provide you more energy.

When the carb levels begin reducing in your body, we call ketosis into a metabolic state. When you reach ketosis, your body’s burning efficiency improves significantly, and you gain more energy.

The diet’s functions include turning the fat into ketones in your liver and supplying more energy to your brain. Among the many health advantages of the diet, the most prominent is the reduced insulin and blood sugar levels.

We all know how increasing ketones while controlling blood sugar and insulin are highly advantageous for our health.

If you are planning to begin on the diet to experience its results, you can select several versions of it. However, before you start executing your eating plan, it is best to seek your doctor’s approval and consult with a nutritionist.

Often underlying health issues coupled with the diet can cause disastrous results, especially if one is ignorant or negligent.

Types of Keto Diet

The types of Keto diet include:

  • High Protein Keto Diet- you will find this quite similar to a standard keto diet, but you have to consume more proteins in this version. This diet’s ideal ratio is 35% proteins, 60% fat, and 5% carbs.
  • TKD or Targeted Keto Diet- in this diet, you can add some carbs to your meals around your workout.
  • CKD or Cyclical Keto Diet- In this version, you go through periods of high refeeds of carbs. For example, you will have to live through five days of a Ketogenic diet and follow it with two days of high carb days.
  • SKD or Standard Keto Diet- This version includes high fat, moderate protein, and low carbs. The typical percentages have 10% carbs, 20% protein, and 70% fat.

Most of the studies have focused on high protein and standard ketogenic diets, owing to the wide popularity. The other versions, including the targeted or cyclical keto diets, are more advanced in the methods and only suitable for athletes and bodybuilders.

Final Thoughts

Keto is a low-carb, high-fat diet that aims to send your body into a state of ketosis. In this metabolic state, your body relies on more fats for fuelling your energy than on carbs. You can reach ketosis faster by observing intermittent fasting modifying your diet.

https://www.healthline.com/nutrition/ketogenic-diet-101#ketosis
https://www.dietdoctor.com/low-carb/keto