Did you know that ancient Egyptians used garlic for many health benefits? Most people think of garlic for stir-fries, pastas, and dips….it’s much more than just a flavor enhancer.

Garlic is enriched with Vitamin B1, B2, B3, B6, folate, Vitamin C, calcium, iron, magnesium, manganese, phosphorous, potassium, sodium and zinc. A 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo.

Spirulina is a type of blue-green algae thats considered to be a superfood. It’s super due to the excellent nutritional content since it has a high protein and vitamin content. Plenty of health benefits too.

Fish such as trout, mackerel, tuna, herring, sardines, and salmon all contain omega 3 fatty acids. Eating fish is the best way of getting fish oil than taking supplements. Here are some more benefits listed below.

Lower blood pressure.

Slow the development of plaque in the arteries.

Reduce the chance of abnormal heart rhythm.

Reduce the likelihood of a heart attack and stroke.

Lessen the chance of sudden cardiac death in people with heart disease.

Did you know that greek yogurt makers add an extra step to their process so that excess water, lactose, and minerals drain out? Now, why do they do that?🤔……because what’s left is a creamy, rich yogurt with less sugar, more carbs, and a tart taste. The acidity also makes it easier for your body to absorb other nutrients.

What about health benefits you say?

On average, a serving can have 12 to 17.3 grams of protein. That’s much higher than the amount of protein in milk.

Just 1 cup of plain Greek yogurt can help you meet the recommended dietary guideline of three daily servings of low-fat or nonfat dairy products.

Tons of probiotics which are healthy bacteria that can help boost your immune system.

It’s high in calcium which helps your vital organs function and build stronger muscles.

Do you have a lactose intolerance?

Greek yogurt is actually easier to digest because of the bacterial breakdown of the milk’s sugars. So, its a good chance you can tolerate it….🤔Just in case, try it when you can stay close to a bathroom. Safety first, right?😁

Hummus is a good and healthy dip from the Middle East. As a matter of fact, all the main ingredients are considered super foods by themselves (chickpeas, sesame paste (tahini), garlic, and olive oil. Just about any supermarket sells it,, but its really simple to make too. Just take 1 can of chickpeas, 1/4 cup tahini, garlic to taste (try 1-2 cloves), 2 tablespoons olive oil, and the juice of half a lemon in a food processor or blender, and whirl until smooth.

Some need them, some don’t. If you can get all your nutrients from eating food that is great. If not, then a few vitamins may be what you need to keep your body functioning well. I came across a good cheat sheet of vitamins to help with the process. If you are on any medication, be sure to check with your doctor to make sure the vitamins are safe to take with your current medication.

Did you know that eating in-season produce provides more nutrition and more flavor. Fruits and vegetables in season spend less time from farm to table, so they maintain much of their nutrition and flavor. You can also save a few bucks. Farmers tend to grow in season produce in bulk which cuts cost. If you really want even more bang for your buck, buy locally. Buying local produce cuts transportation costs, and local produce is more likely to be grown seasonally. As we go into the fall and late winter seasons, vitamin C rich produce will be in season which helps with wellness during the cold and flu season.

Keeping it simple is the way to go. There are basically 3 must haves or should have, depending on your goals, that will be in each meal.

1. Vegetables: Asparagus, squash, broccoli, green beans, spinach, carrots etc.

2. Protein: Chicken, fish, turkey breast, eggs etc.

3. Starch: Whole grain pasta, rice (brown, jasmine, or black), quinoa, potatoes (sweet or redskins).

Follow those 3 guidelines along with the proper portion control and……….

Processed carbs include sugars and refined grains that have been stripped of all bran, fiber, and nutrients. These include white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals. Tasty, but bad nutritional value. It’s also the reason to have them in moderation. Instead, focus on nutrient- and fiber-rich carbs such as vegetables, and low-glycemic fruits for weightloss.

Looking to lose some weight? Try a 1200 calorie a day meal plan. Make sure not to eat less than 1,200 calories daily. You don’t want your body to go into starvation mode. That would most definitely sabotage your weightloss goals. If you are eating 2000 or more calories a day, then a reduction of at least 500 calories a day means you could lose a pound every week . Below is an example of a 1200 calorie day of eating. Give it a try.

Breakfast: 1 cup fat-free cottage cheese, ½ cup fresh pineapple.

Lunch: 3 oz. grilled chicken, ¼ cup bell pepper, ¼ avocado, 2 Tbsp. salsa, ¼ cup shredded lettuce, 1 low-carb wrap; 1 medium peach.

Dinner: 3 turkey meatballs, ½ cup whole wheat pasta, 1/3 cup marinara sauce, 1 Tbsp. Parmesan cheese; 2 cups spring lettuce mix, 1 Tsp. olive oil, 1 Tbsp. balsamic vinegar.

Snacks: ¼ cup mixed nuts, 2 Tbsp. dried cranberries.

The human body requires at least 100 milligrams of potassium daily to support key processes. A high potassium intake helps decrease the risk of stroke, lowers blood pressure, protects against loss of muscle mass, preserves bone mineral density, and reduces the formation of kidney stones. The primary function of potassium in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles. Adults should be consuming 4,700 milligrams (mg) of potassium a day.

The go-to ingredient for guacamole dips, salads, wraps, and smoothies. They are high in monounsaturated fat (aka the good fat), that helps lower bad cholesterol…..as long as you eat them in moderation.

Did you know that popcorn packs more fiber per serving than whole-wheat bread? If you’re thinking movie theater popcorn, you’re wrong. On the other hand, air-popped and lightly seasoned popcorn is an efficiently healthy snack. A decent amount of dietary fiber and typically low in calories. Federal dietary guidelines say half of all grains consumed should be whole grains. So if you’re trying to lose weight go for the popcorn instead of potato chips. For example, popcorn has been shown to make people feel fuller than a similar calorie amount of potato chips. If it gets a little boring, make up your own seasoning for different flavored popcorn. Check out some ideas below at https://pin.it/5yrRZ55

No gym, no problem, you have legs. You can walk outside, inside, up and down stairs etc. To turn all that walking into losing weight, you still have to have a game plan. Creating a dedicated walking program along with proper nutrition can be an excellent way to lose weight. Here are three things to keep in mind when doing so.

1. Make sure you’re walking far enough: if you are just starting out, you need to do at least a minimum of 30 minutes of moderate intensity per day. Build up to a one-hour walk, 4–5 days per week to achieve your weight-loss goals.

2. The right intensity: make sure your heart rate reaches a moderate-intensity level (50–70% of your maximum heart rate) during your walk. To increase the intensity, you can add short intervals of running / speed walking. A goal to meet would be to turn that 1 hour walk into a 30 minute walk with the same distance. If you’ve been walking 2 miles in a hour, then build up to doing 2 miles in 30 minutes.

3. Paying attention to your diet: Logging your food / calories is pretty much a must. You could eat nothing but “so called healthy food”, but if you start tracking your calories, you’ll be surprised how calories can add up pretty quick. For weightloss, its simple. If you take in more calories than what your body needs for your level of activity, means no weightloss.

Meal prepping is great, but not for everyone. Even if you are into meal prepping, you just might want something different or freshly cooked. A chicken stir-fry is a quick and easy way to go.

Heat a large wok or skillet over high heat. Add 1 tablespoon of oil to the pan (i use olive oil) and swirl to coat. Add your seasoned chicken (sliced or in chunks) to the pan and stir-fry until lightly browned and cooked through, about 5 minutes. Add whatever vegetables you like, but the easy route is using a frozen bag of stir-fry vegetables or even the Fajita blend. Toss around in the pan for a couple of minutes and you’re done.

Stressing can actually hamper your weightloss / healthy living goals. Whatever you do to relieve stress, stick with it and strive to be happy. That can start right before bedtime so that you have a smoother, stress-free morning. If you’re constantly stressed out it can directly impact our health. Did you know that your immune response is hampered when stressed? You know what happens then? You start craving more comfort foods which will possibly lead to weight gain. It changes your overall mood and that’s not good either. Make life a little better and convenient by keeping a journal, make your breakfast tonight for the next morning, or just laying your clothes out for the next day will help. One of the best things I could of started was writing a journal. Date each entry and just write whatever comes to mind. When you read it 6, 8, or 12 months later, you’ll be surprised about how you were thinking on that day. Its a good way to relieve stress and learn a little about yourself.

Weightloss or maintaining your weight is not always about what number is on the scale. Some people weigh themselves everyday, every week, once a month etc. Whatever you choose is fine, as long as its not causing a negative effect in terms of outlook, self-esteem, or your positive momentum. I personally prefer once a week when tracking weightloss and implementing a new workout or change in diet. For example, weighing yourself every Monday morning will help you stay on track over the weekend because…..well, you gotta weigh in Monday, so you don’t wanna eat bad, especially on Sunday. Regardless of the routine you choose, don’t always count on the scale numbers going down. Instead, look for non-scale victories to keep you going in the right direction.

The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed, and metabolized. Foods with a high glycemic index are quickly digested and absorbed, causing a rapid rise in blood sugar.

Low GI Value (GI of 55 or less): fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts.

High GI Value (70 or higher): White bread, rice cakes, most crackers, bagels, cakes, doughnuts, croissants, most packaged breakfast cereals.

Research over the years have found that ginseng may boost the immune system. There is some evidence that one particular type of American ginseng extract might decrease the number and severity of colds in adults. Did you know there were more than one type? The two main types of ginseng are Asian or Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefolius). Different types have different benefits too. Some other benefits of ginseng is that it may lower blood sugar level, high blood pressure, menopausal symptoms, and other conditions….. NOT a guarantee, but there have been studies that suggest that it has many health benefits.

Increase your odds of falling asleep come bedtime — and reaping all the health benefits sleep has to offer— give these nighttime habits a try.

Sleep is truly nature’s best medicine. You are more focused and energized after a good night’s sleep. You’re more active and productive during the day. In fact, being more active, productive, and energized can help lower blood pressure, blood sugar, and stress. The reward from all that sleep is that you lower your risk of serious health problems like diabetes and heart disease. So, get a good night’s sleep and you could possibly be more productive and focused in life.

Try challenging yourself with a new exercise, getting a good amount of sleep, and managing your stress. Just doing an activity you love doing will help. Start tracking your food to see how many calories you are consuming. If you feel tired or moody and have trouble controlling your cravings, your body might be trying to tell you it needs more nutrition. Stay hydrated to avoid mistaking thirst for hunger so you feel a little less deprived when you’re consuming fewer calories than usual. Don’t skip breakfast and be sure to get some protein. It can help keep you full longer, reducing hunger and the chances you’ll end up overeating at lunch or going overboard on snacks. throughout the day,

Carotenoids are pigments in plants, algae, and photosynthetic bacteria. These pigments produce the bright yellow, red, and orange colors in plants, vegetables, and fruits. Unlike some protein-rich foods and vegetables, cooking and chopping carotenoid-rich foods increase the strength of the nutrients when they enter the bloodstream. Foods rich in carotenoids include kale, spinach, watermelon, bell peppers, and carrots to name a few. They are beneficial antioxidants that can protect you from disease and enhance your immune system.

Most people tend to lay right down after eating. Doing so can cause you to get some bad sleep, gas pains, and feeling uncomfortable. Going to sleep after eating causes your digestive juices to travel in the opposite direction into your food pipe. The result is acid reflux which gives you that burning sensation in chest. Make it a habit to move around after every meal.

The reason we get sleepy after eating involes serotonin. It is a chemical nerve cells produce. It sends signals between your nerve cells. Serotonin is found mostly in the digestive system. An amino acid called tryptophan, which occurs in many protein-rich foods, helps the body produce serotonin. Carbohydrates help the body absorb tryptophan. For these reasons, eating a meal rich in both protein and carbohydrates may make a person feel sleepy.

Dark chocolate contains a ton of nutrients. The darker the chocolate the better. It provides antioxidants, fiber, potassium, calcium, copper, and magnesium, according to a study published in the journal Antioxidants & Redox Signaling. It also contains a good chunk of calories and fat, so be mindful of your daily intake.

Benefits of Dark Chocolate

First, calories are a measure of the energy stored in foods or in the tissues of your body. Thus the reason for focusing on eating fewer calories for weightloss. Carbs, fats, and proteins are the main components for delivering energy in the form of calories. The body has to expend energy in order to digest and process any food you eat. 

When talking about zero calorie foods, there are still calories, but a very low amount. Zero calories refers to food that takes more calories to eat, digest, and process than it naturally contains and gives to your body. So, very low calorie foods such as watermelon, carrots, tomatoes, and broccoli to name a few.

You just don’t wanna get to the point where….well, feeling like that☝️. Even though you may change what you eat or maybe want to follow some fad diet, you still should enjoy what you put in your body. Come up with a game plan to stay on track. Try implementing these steps to reach your weightloss goals.

1. Don’t skip breakfast: You won’t lose weight and you’ll be hungry. Actually, you’ll end up eating more food throughout the day and gain weight.

2. Try to eat a balanced meal: A nice balance of protein, dairy, starch, and unsaturated oils. This will also keep you full until the next meal.

3. Eat some fruits and vegetables: They are rich in fiber and low in calories. Perfect for in between meals for a snack.

4. Drink a lot of water: Cleanses your body of waste, acts like an appetite suppressant, and can boost your metabolism.

5. Choose foods high in fiber: Foods , such as wholegrain bread, brown rice, beans, peas, and lentils keeps your stomach feeling full.

Yoga uses breathing techniques, exercise, and meditation. It helps to improve health and happiness.

The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, and headaches just to name a few. One of the best benefits of yoga is how it helps a person manage stress, which is known to have negative effects on the body and mind.

So, hop on YouTube at home and find a yoga video to try. You may need a yoga mat or blocks depending on the video. You can actually find majority of Yoga gear at 5 Below, Marshall’s, and Target. This is just something new to add to your ” I feel good when” list.

Acacia honey is made from nectar derived from the black locust tree. It’s lighter in color and crystallizes slower than traditional honey.

Health Benefits: raw acacia honey provides a wide range of health benefits due to its high concentration of natural antioxidants which fight damage from free radicals. It’s rich in flavonoids which are believed to lower the risk of heart disease, stroke, and some types of cancer (including lung cancer). Regular consumption of acacia honey has been shown to lower blood pressure and increase hemoglobin levels.