10 Foods to Keep You Energized Throughout the Day

Do you often find that you have less energy? Life can be quite drag when you are feeling  fatigue and can hardly keep your eyelids propped open. Let’s have a look at the top energizing foods that you should be consuming.

Are you feeling a little run-down lately? If you are feeling fatigued, don’t grab an energy drink or reach for the second, third, or—dare I say—fourth cup of coffee. Instead, gain natural, all-day energy from delicious, nutrient-dense foods that will help you power through your workday and still leave you energized for the evening. Unlike coffee and sugary energy drinks, real food won’t interrupt your sleep or leave you feeling jittery. Meals and snacks that contain lean protein, complex carbohydrates, and healthy fats will give you all-day energy so you can be your best self.

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(C) Pinterest

Steel-Cut Oats

Oats are loaded with energizing fiber, both soluble and insoluble, as well as beta-glucans. Beta-glucan is a type of soluble fiber that helps regulate your blood sugar levels, keeping your energy up all day. Steel-cut oats also provide protein, and their hearty texture is more satisfying than quick oats.

Dark Chocolate

To reap the most benefits, seek out chocolate with at least 75 percent cacao or higher. The higher the percentage of cacao, the more antioxidants and less sugar it contains. Dark chocolate contains an energy-lifting, mood-boosting nutrient called theobromine, as well as a very small amount of caffeine (not enough to cause jitters or disrupt sleep).

Read more: http://www.fitday.com/fitness-articles/nutrition/10-foods-to-keep-you-energized-throughout-the-day.html

 

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Is Wheat Bread Really Healthier Than White Bread?

The aftermath of the low carb craze had left ideas in dieter’s mind that bread, especially white bread poses some danger to their diet and weight loss. But does it really matter which kind of bread we eat?

According To A New Study, It Depends On Your Gut

A study questions if the common wisdom that wheat is better than white is really all that wise.

Bread is a staple food that millions of people around the world eat on a daily basis. From multigrain to whole wheat and baguettes to loaves, it comes in seemingly endless shapes and sizes, but one thing is fairly constant: white bread is typically placed in the role of health villain.

The commonly held assumption is that white bread pales in comparison to whole-grain options, but a recent study published in Cell Metabolism adds some uncertainty to the mix.

Professor Eran Segal at the Weizmann Institute of Science in Rehovot, Israel, in conjunction with Dr. Eran Elinav and other researchers studied how people responded to consuming white bread versus whole wheat bread, to see if it held up to common wisdom.

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(C) Vegetarian Times

WOULD CONSUMING WHITE BREAD CAUSE BLOOD SUGAR TO SPIKE MORE THAN WHOLE WHEAT?

To analyze the effects of the consumption of different breads, Segal and his fellow researchers compared the glycemic responses—a blood sugar measurement taken after eating—of each participant before and after each of the one-week trails. Glycemic responses are used to place carbohydrate-based foods on the Glycemic Index—a one to 100 ranking system that classifies foods based on how much they cause blood sugar to spike when consumed. Refined foods like white bread that rank high on the glycemic index (meaning that they cause a quick increase in blood sugar) are typically linked to negative health outcomes like type II diabetes, and therefore considered to be less healthy foods.

Read more: https://www.rodalesorganiclife.com/food/white-or-wheat-bread-healthier

 

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The 10 Best Workouts for People Who Hate to Exercise

Nobody likes to work out. Perhaps you cannot fit the exercises into your overcrowded schedule or you find the exercise routines too boring to carry out on a daily basis. Learn how to make exercise fun, creative, and habitual.

Does the thought of running make your knees ache? Do gym memberships make you long for the great outdoors? How about hiking? Oh, wait, bugs. Maybe you’ve been thinking about exercising for some time now and haven’t taken that first step. “The key is to find something you like and stick with it,” said Joe Kekoanui, owner of Huddle Reactive Sports Training. “Just because your friend found their workout mojo through running doesn’t mean you will. There’s definitely an exercise for everyone; it’s just a matter of continuing to try until something works for you.” If you haven’t exercised in a while, Kekoanui suggests starting with low-impact exercises. Here are a few ideas to get you started:

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If you don’t want to join a gym…

Try: walking. It’s an easy place to start without putting strain on your joints, and the safest way to burn calories and build cardiovascular endurance. Another great benefit is that it can be done anywhere and won’t cost you a cent.

If you’re an introvert who prefers exercising alone…

Try: biking. Because you use leg muscles when riding a bike, it’s a great way to tone up. And because those muscles are the biggest muscle group in the body, they tend to burn more calories.

Read more: http://www.womansday.com/health-fitness/workout-routines/g2514/best-workouts-for-people-who-hate-exercise

 

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Food and Your Life Stages

As we are getting old our diet also change and that’s include our foods. We can never eat the food we used to eat when we are still teenagers if we reach our 40s. For guidelines about the food in our life stages, check out this article.

Our nutritional needs change with different life stages. To be fit and healthy, it is important to take into account the extra demands placed on your body by these changes.

To meet your body’s regular nutritional needs, you should consume:

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(C) diet.lovetoknow.com

    • a wide variety of nutritious foods
    • water on a daily basis
    • enough kilojoules for energy, with carbohydrates as the preferred source
    • essential fatty acids from foods such as oily fish, nuts, avocado
    • adequate protein for cell maintenance and repair
    • fat-soluble and water-soluble vitamins
    • essential minerals such as iron, calcium and zinc
    • foods containing plant-derived phytochemicals, which may protect against heart disease, diabetes, some cancers, arthritis and osteoporosis.

A varied diet that concentrates on fruits, vegetables, wholegrains, legumes, dairy foods and lean meats can meet these basic requirements.

Babies – birth to six months of age

Babies usually double their length and triple their weight between birth and one year of age. Breastmilk generally supplies a baby with the required amounts of nutrients, fluids and energy up to about six months of age. It is recommended that infants be exclusively breastfed up to around six months of age.

Breastmilk is preferred to infant formula where possible, as it contains many protective and immunological factors that benefit the baby’s development. Fruit juice is not recommended for babies under the age of six months.

Read more: https://www.betterhealth.vic.gov.au/health/healthyliving/food-and-your-life-stages

 

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6 Ways to Reduce Your Child’s Sugary Snacking

Many parents take a great deal of care over choosing healthy foods for their children in order to make sure they have good nutrition. If you can get a kid on the right path early, then they have a better shot at living a healthy and active life as they get older.

When working with her young patients, pediatric dentist and ADA spokesperson Dr. Mary Hayes teaches them this simple, but important, rhyme: “Sugar is fun to eat, but not good for your teeth!”

That’s because your child might love sweet treats, but the bacteria in his or her mouth loves them even more. “Sucrose (sugar) is the ‘food’ for the bacteria that cause tooth decay,” Dr. Hayes says. “Those bacteria produce acid that etches away the teeth.”

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(C) Creation Cafe

Limiting the amount of sugar your entire family eats is good for your teeth and key to your overall health. Here are some dentist-recommended ways to start saying good-bye to unnecessary sugar throughout the day.

Know the Limits

When choosing a snack, keep an eye on added sugar (sweeteners like corn syrup or white sugar that are added to prepared foods). Naturally occurring sugars are less worrisome, as they are found in healthy choices like milk and fruit.

The U.S. Food and Drug Administration recommends that people age 3 and older should consume no more than 12.5 tsp. each day of added sugar. (The same as one can of soda.) The World Health Organization states that adults should consume no more than 6 tsp. of added sugar, and children should have no more than 3 tsp.

Read more: http://www.mouthhealthy.org/en/nutrition/child-snacking-tips

 

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10 Reasons You Aren’t Losing Weight When You Think You’re Doing Everything Right

If you have been dieting for weeks with next to 0 weight loss then you need to start taking a deeper look into what is going on so you can fix the problem and start losing again. Here are some of the most common reasons for not losing weight.

Weight loss can sometimes be very elusive, even for a foodist. You already know that dieting will never give you the long term results you want, so you focus on eating real food and going to the gym.

So why are you still overweight?

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(C) Woman – The Nest

There could be any number of reasons you aren’t reaching your goals and the best way to troubleshoot is to tackle it like a scientist. Generate a hypothesis, collect data on yourself, and test different solutions until you find what works, because the answer will be slightly different for everyone.

The good news is that there are several common (but easily overlooked) mistakes that may be holding you back. Start here and your issues may resolve more easily than you think.

Whatever you do, resist the temptation to go back to restrictive dieting, which makes it harder––not easier––to achieve your goals.

10 Reasons You Still Aren’t Losing Weight

1. You’re still sedentary

This one has been difficult for me in the past, despite the fact that I’ve been working out regularly since I was 12 years old. If your job involves sitting at a desk or using a computer all day, chances are that even if you go to the gym daily you are still leading a sedentary life.

Read more: http://www.summertomato.com/10-reasons-you-arent-losing-weight-when-you-think-youre-doing-everything-right

 

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How Often Should You Really Do HIIT Workouts?

HIIT workouts also known as high-intensity interval training are known to be the fastest way to lose weight or gain muscles. However its not recommended to do every day. I know all of us wanted to achieve those body goals we see on Instagram that sometimes we torture our body without knowing that it already affected us in a negative way.

Ahh, HIIT. It’s the workout everybody brags about doing, day in and day out, because they have #bodygoals that they’re here to, err, hit. But guess what? HIIT, or high-intensity interval training, wasn’t meant to be done every day. And if you’re able to actually bust out that level of intensity seven days per week (or even five or six days), you’re likely doing it wrong.

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(C) wefitmexico.com

I know, it’s not what you want to hear. But when HIIT workouts were first developed, these super-quick, seven- to 10-minute routines were sent into the universe so that you could perform your chosen form of cardio at maximum effort, says Joey Thurman, certified personal trainer and author of 365 Health and Fitness Hacks That Could Save Your Life. “The idea is to elevate your heart rate for a brief period, followed by resting for a given period,” he explains. “You can train in a 1:1 work-to-rest ratio (sprint for 30 seconds, rest for 30), a 1:2 ratio (sprint for 30 seconds, rest for 1 minute), a 1:3 ratio (sprint for 30 seconds, rest for 1.5 minutes), and so forth.” The key, he says, is to go at your maximum effort during the sprints.

A lot of studies that show the benefits of extremely intense, short bouts of exercise are a result of those working at their give-it-all-you-got effort, says Dalton Wong, certified personal trainer and author of The Feel Good Plan: Happier, Healthier, and Slimmer in 15 Minutes a Day. “True HIIT is like sprinting, and it should make you feel like your gas tank is completely empty,” he says. So if you’re doing a 30-second sprint during a HIIT interval, you shouldn’t be able to get to second 31 without wanting to collapse.

Read more: https://greatist.com/fitness/hiit-workouts-should-be-done-how-often

 

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15 Common Mistakes People Make When Trying To Lose Weight

Do you make these common mistakes when losing weight?  Avoid the pit-falls when you start a diet. You will see why losing weight the wrong way can be dangerous. This article will offer readers the common mistakes during the course of losing weight.

Losing weight can seem very tough. Sometimes you feel like you’re doing everything right, yet still not getting results.

You may actually be hindering your progress by following misguided or outdated advice.

Here are 15 common mistakes people make when trying to lose weight.

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(C) GazetteHealth

1. Only focusing on the scale weight 

It’s very common to feel like you’re not losing weight fast enough, despite faithfully sticking to your diet. However, the number on the scale is only one measure of weight change. Weight is influenced by several things, including fluid fluctuations and how much food remains in your system.

In fact, weight can fluctuate by up to 4 lbs (1.8 kg) over the course of a day, depending on how much food and liquid you’ve consumed.

Also, increased estrogen levels and other hormonal changes in women can lead to greater water retention, which is reflected in scale weight (1).

If the number on the scale isn’t moving, you may very well be losing fat mass but holding on to water. Fortunately, you can do several things to lose water weight.

If you’ve been working out, you may be gaining muscle and losing fat. When this happens, your clothes may start to feel looser — especially around the waist — despite a stable scale weight.

Read more: http://www.independent.co.uk/life-style/15-common-mistakes-people-make-when-trying-to-lose-weight

 

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5 Essential Oils You’ll Desperately Need This Summer

Summer is here! As we head into the summer months filled with travel, outdoor projects and activities, it’s important to be prepared for the scrapes, bumps and bruises that oftentimes accompany this busy season. Which essential oils can help you survive some of the less desirable aspects of summer?

Summer is a time of fun, outdoor play and hopefully, a bit of travel and relaxation. It’s also a time of sunburn, bug bites and crowded travel. We’ve created this Summer Essential Oil Survival Guide to help you survive and thrive this summer.

Before heading out to the beach, on a camping trip or other summer activity, pack an essential oil summer survival kit with some of the following essential oils.

5 Best Multi-Purpose Essential Oils For Summer

Here’s our recommendation of five multi-purpose essential oils from this guide that you shouldn’t leave home without:

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(C) budkrasna.cz

1. Lavender
Helpful for all skin conditions including itching as well as relaxation, stress and anxiety relief.

2. Rosemary
Mentally stimulating, uplifting and antiseptic to kill germs and clean wounds.

3. Tea Tree
Helpful for rashes, skin conditions, killing germs and repelling bugs.

4. Roman chamomile
Gentle, calms nerves and soothes skin and bug bites.

5. Lemon eucalyptus
Excellent as a full-spectrum bug repellent, invigorating, increases mental clarity.

Essential Oils For Summer Travel

Whether you’re setting out on a road trip or far-off location by plane, here are three common issues summer travelers face, along with which essential oils can help:

1. Staying Alert While Driving
According to AAA Foundation for Traffic Safety, more than one in five fatal crashes involve driver fatigue. If you’re planning a road trip this summer, be sure to get a good night’s sleep before your trip. Choose to drive during normal wakeful hours and schedule a rest stop every two to three hours.

Read more: http://www.naturallivingideas.com/essential-oils-for-summer

 

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Three Simple Ways to Get Better at Getting Better

How to get better in life? Well there are simple things that we can do improve our self and one of that is to be involved in sports. This is also an effective way for athletes to develop their self- discipline and I believe that we can also develop this through fitness and sports.

Back when I was in high school, there was a sign hanging in the lockeroom: “Practice doesn’t make perfect. Perfect practice makes perfect.” Unfortunately, none of my coaches ever defined what, exactly, constitutes perfect practice. But in the reporting for my new book, Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success, I learned that a lot of the world’s best athletes improve by following a few simple rules—rules that a growing body of new research supports: take on just-manageable challenges, focus with deep concentration, and work in discrete blocks of time. The best part? These principles can be adopted by just about anyone to get better at nearly anything.

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(C) thebalance.com

Take on Just-Manageable Challenges

Big-wave surfer Nic Lamb, who in 2016 won Titans of Mavericks, says, “Being uncomfortable is the path to personal development and growth. It is the opposite of complacency.” Elite American runner Sara Hall puts it like this: “The workouts that are on the outer edge of what I think is possible, the ones that really challenge me, they tend to produce the biggest payoff.”

Lamb and Hall are referring to a concept that researchers call “skills from struggle.” In short, studies have found that the most profound learning occurs after a period of struggle and even failure. In a paper published for Singapore’s National Institute of Education, Manu Kapur, a professor of psychological studies at the Hong Kong Institute of Education and an expert on human development, writes that there are vast benefits in allowing people to “explore, struggle, and even fail at tasks that are beyond their zone of proximal development.”

Read more: https://www.outsideonline.com/2188136/how-get-better-getting-better

 

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