It is common for people to eat a breakfast of processed foods that are full of artificial ingredients that are a detriment to good health. They may also load up on sugars, fats, and starches, eating such things as glazed donuts, multicolored cereal with marshmallows, and way too much greasy bacon. That’s why it is a great idea to make sure they eat these seven breakfast superfoods:
Oatmeal
Oatmeal helps lower your cholesterol and risk of heart disease, making it one of the most recommended of all breakfast superfoods.
Blueberries
Not only are blueberries tasty, but they give you a great dose of fiber, antioxidants, phytonutrients, and are a healthy breakfast treat.
Bananas
Another fruit that can help satisfy cravings for sweetness is the banana, which is also a wonderful source of nutrients you need such as potassium.
Whole Grain Toast
Whole grain toast is easy to prepare and delivers lots of healthy fiber and a good portion of carbs to give you early morning energy.
Almonds
Almonds are another superfood that help fight cholesterol and heart disease. Just avoid the salted ones or those roasted in oils. One of the best ways – and the easiest – to get your daily dose of almonds is by spreading almond butter on toast, or adding raw almonds to a breakfast smoothie.
Greek Yogurt
Greek yogurt is a great source of protein and probiotics, but choose the low-fat version because otherwise you will be eating too may unwanted fats.
Egg Whites
Eggs are also an excellent source of protein, vitamin B12, vitamin D, essential amino acids, and antioxidants.
We often hear that breakfast is the cornerstone of a healthy diet, and we know that getting plenty of good nutrition is essential to health and wellness. The problem is, many of your patients probably eat a breakfast that is not necessarily good for them. They make think that just including breakfast in their daily routine solves health problems. But you know that the key is to make sure that breakfast really is a healthy and nutritious one. So make sure that they include these seven superfoods in their breakfast menu rotation and that will do wonders to help them stay healthy and energetic all day long, all year ‘round.
Fiber Rich Foods Weight Loss: The Best Diet for Optimal Results
High-fiber foods can be an important part of any weight-loss plan. Eating more fiber can help you feel full longer, reduce hunger and cravings, and even help regulate your metabolism. These foods can also help you with weight loss in other ways. They’re often low in calories, contain essential vitamins and minerals, and they’re an important part of any balanced diet.
Fiber Rich Foods Weight Loss: The Benefits
Here are five reasons why it’s important to include such foods in your meal plan:
You Feel Fuller Longer: Eating high-fiber foods can help you feel full longer because they take longer to digest. This can help you avoid snacking and overeating.
Reduced Cravings: It can help reduce cravings by slowing down the rate at which your body digests food. This can help you feel more satisfied after meals and reduce your urge to snack.
Better Metabolism: Eating a high-fiber meal plan can help increase your metabolic rate and help you burn more calories.
Low Calories: They are generally low in calories, so they can help you lose weight without sacrificing important nutrients.
Essential Part of a Balanced Diet: These foods can help provide essential vitamins and minerals. This can help you get the nutrients you need while you pursue weight loss
In addition to weight loss, here are some of the other benefits:
Improved Digestive Health: It helps to keep your digestive system regular, which can help to prevent the formation of digestive issues. This type of diet can also help to reduce the risk of developing conditions such as diverticulitis, constipation, and irritable bowel syndrome.
Lower Cholesterol: These foods can help to reduce cholesterol levels, as fiber binds to cholesterol and helps to remove it from your body.
Blood Sugar Control: It can help to regulate blood sugar levels, preventing spikes and dips in blood sugar that can cause fatigue and hunger.
Here are some nutrition guidelines for fiber-rich food weight loss:
Eat Whole Foods: Eating whole foods is the best way to get the most fiber in your diet. Whole grains, fruits, vegetables, and legumes are all excellent sources. They are also packed with other beneficial vitamins and minerals.
Add High-Fiber Foods to Your Diet: Start adding more fibrous foods to your diet on a weekly basis. Examples include oatmeal, whole wheat bread, beans, lentils, and nuts.
Snack Better: Snacking can help you stay on track with your weight loss goals. Choose snacks that are high in fiber, such as fruits, vegetables, nuts, seeds, and whole-grain crackers.
Drink Plenty of Water: Water helps to keep your body hydrated and your digestive system functioning properly. Drinking plenty of water also helps to keep fiber moving through your system.
Monitor Your Fiber Intake: Too much fiber can cause digestive issues such as bloating and gas. The recommended daily intake of fiber is 25-35 grams per day, but it’s best to talk to your doctor or nutritionist if you’re unsure. When in doubt, go slow when adding fiber.
Eat Mindfully: Eating mindfully can help you to be aware of what you are eating, how much you are eating, and how it makes you feel. Try to focus on your food, savor the flavors, and take your time when you eat.
Avoid “liquid sugar”: Liquid sugar is a major contributor to the current obesity epidemic. It’s easy to consume high amounts of liquid sugar without realizing it, as it is often found in sweetened coffee or tea, fruit juices, and even some sports drinks. Consuming too much liquid sugar can lead to weight gain, diabetes, and other health problems. Stick with water as your primary drink of choice.
Get Enough Sleep: Getting enough sleep is essential for weight loss. Lack of sleep can increase cortisol levels which can lead to hunger, cravings, and overeating. Aim to get seven to nine hours of sleep each night.
Beneficial Foods for Fat Loss
Look for plant-based foods such as fruits, vegetables, legumes, nuts, and whole grains. Here are a few sources:
Vegetables
Artichokes
Broccoli
Brussels sprouts
Kale
Green peas
Okra
Spinach
Sweet potatoes
Fruits
Avocados
Raspberries
Blackberries
Pears
Apples
Bananas
Cantaloupe
Oranges
Grains
Oatmeal
Barley
Quinoa
Brown rice
Bulgur
Whole wheat bread
Legumes
Chickpeas
Lentils
Black beans
Kidney beans
Split peas
Pinto beans
Nuts and Seeds
Almonds
Walnuts
Chia seeds
Flaxseeds
Pumpkin seeds
Tips for Incorporating into Your Diet
Try oatmeal with nuts and seeds, whole grain toast with nut butter, or a smoothie with leafy greens and nuts.
Add more fruits and vegetables to your diet. Choose a variety of colors, and aim for at least five servings a day.
Incorporate pulses into your diet. Pulses include beans, lentils, chickpeas, and split peas. They’re a great source of fiber, protein, and a variety of vitamins and minerals.
Bulk up your salads. Add nuts, seeds, and legumes to salads or use them as toppings.
Enjoy whole grains. Choose brown rice, quinoa, and whole wheat pasta over their processed counterparts.
Try nuts and seeds, apples with nut butter, edamame, or popcorn for healthy snacks
Try incorporating more whole grains into your baking. Replace white flour with whole wheat or almond flour.
Use the “rule of 5.” Aim for five grams of fiber per serving of food.
Try adding ground flaxseeds to your meals. They’re also a great source of omega-3 fatty acids.
When dining out, look for dishes with beans, whole grains, and vegetables as the main ingredients.
Tracking Your Progress
Achieving your fiber intake goals can be a challenge. But tracking is a great way to reach your goals. Here are some tips for monitoring your fiber intake:
Track your meals: Keeping a food diary is a great way to track your fiber intake. Make sure to record the type and amount of foods you are eating and how much fiber is in each meal.
Use a tracking app: There are many apps available that can help you track your fiber intake. These apps can help you determine which foods are high in fiber and how much fiber each food contains.
Read food labels: When you are grocery shopping, make sure to check the food labels for fiber content. This will help you choose foods that are high in fiber.
Adjust your goals: If you are having any nausea, bloating, or GI distress, you can adjust them. Start by slowly adding fiber and don’t increase your fiber intake too quickly.
Summary: Fiber Rich Foods Weight Loss
Fiber rich foods weight loss is an excellent way to achieve and maintain a healthy weight. It can provide numerous health benefits in addition to weight loss. It can help you to feel fuller longer and can help regulate your digestive system.
Walking is a great form of exercise and can provide many health benefits. It can help you lose weight, improve your overall health, and reduce your risk of developing serious medical conditions. Walking is an accessible, affordable, and low-impact exercise that has many short- and long-term benefits. In the article, we will delve into the mental and physical benefits of regular walking as well as how to can get this habit started.
Mental Health Benefits of Walking Daily
Regular walking is a simple way to improve your mental health. Here are some of the benefits:
Stress Relief: It helps to relieve stress and tension in the body. When you are feeling stressed, take a walk outdoors and take in the fresh air. This can help you to relax and clear your mind.
Boosts Mood: It has been shown to boost mood and reduce symptoms of depression and anxiety. When you walk, your body releases endorphins, chemicals that make you feel good. This can help to lift your mood and improve your overall outlook on life.
Improved Focus: It can improve your concentration and focus. Taking a walk can help you to reset your mind and break away from any distractions. This can help you to stay focused and productive.
Improved Sleep: Taking a walk during the day can help to improve your sleep quality. Walking increases your body temperature and when it drops at night, it can help you to relax and fall asleep more easily.
Improved Self-Confidence: Walking like other forms of exercise can help to boost your confidence levels
Physical Health Benefits of Walking Daily
Walking is a great way to stay in shape and improve your physical health. Here are just a few of the physical health benefits:
Improved Cardiovascular Health: Walking is great for your heart health. Regular walking helps reduce the risk of heart disease, stroke, high blood pressure, and high cholesterol.
Stronger Bones: It helps to strengthen the bones and joints. This helps to reduce the risk of osteoporosis and other bone diseases.
Weight Loss: It is an excellent way to lose weight. It helps to burn calories and boosts your metabolism by getting your heart rate in the fat-burning zone.
Improved Posture: When you walk with an engaged “core”, it helps to strengthen your core muscles and improve your posture. This can help to reduce back pain and other aches and pains.
Reduced Risk of Diabetes: Walking especially after eating a meal helps to regulate blood sugar levels and reduce the risk of developing type 2 diabetes.
Improved Digestion: It helps to stimulate the digestive system and improve digestion.
Reduced Risk of Injury: It helps to build muscle and reduce the risk of injury.
Tips for Incorporating Walking Into Your Regular Routine
Walking can be an enjoyable activity and a great way to get some fresh air. Making a commitment to walk regularly is an important part of staying healthy and maintaining a healthy weight. Here are some things you can do to get started.
Schedule a Walk: Making time to get those steps can be difficult if you have a busy schedule. To ensure that you make time for a walk, schedule it into your day like you would any other appointment or meeting. Consider waking up a little bit earlier and taking a walk before breakfast or schedule a long walk during your lunch break.
Change Up Your Route: When you’re walking the same route every day, it can get boring. To keep things interesting, switch up your route and explore new areas.
Listen to Music or Podcasts: Listening to music or podcasts can make your strolls more enjoyable and help pass the time. Consider downloading some new songs or podcasts to listen to.
Join a Walking Group: If you’re struggling to stay motivated, joining a walking group can be a great way to stay on track. Find a local walking group or start your own and make walking a social activity.
Keep Track of Your Progress: Tracking your progress is a great way to stay motivated and motivated. Consider using a fitness tracker to monitor your progress and set goals to help you stay on track.
Incorporate Interval Training: Interval training is a great way to get your heart rate up and improve your overall fitness. Consider adding intervals to your walk by alternating periods of walking and jogging.
Add Weights: Adding weights to your walk can increase the intensity and help you burn more calories.
Choose the Right Footwear: The right footwear is essential for a comfortable and safe walk. Invest in a good pair of walking shoes and replace them when needed.
Take Advantage of the Health Benefits of Walking Daily
Walking is an effective form of exercise that can be done by people of all ages and fitness levels. It is an easy, low-impact activity that can be done almost anywhere. Start small and build up your walking routine over time. Instead, try to make it more interesting. Listen to music, take a different route each time, or try a different terrain. You can also set walking goals for yourself, such as increasing your speed or distance. With a little dedication, you’ll soon be on your way to enjoying all the benefits that come with regular physical activity. So take a step in the right direction and make walking a regular part of your daily routine.
It’s no secret that sleep is important. Quality, uninterrupted sleep can have a positive impact on your alertness and productivity the next day. But it’s not always so easy to get a good night’s rest. Stress, light, noise, and even the temperature of your bedroom can all play a role in how well you sleep at night. However, there are several small changes you can make that will have a big impact on your ability to catch zzz’s. Read and use the bedtime routine template that is downloadable for 9 ways to sleep better tonight. Here is the gist of the template that you can download….
How to Get Better Sleep?
1.Try to sleep and wake at consistent times
If you have consistent sleep and wake times, your body will produce more melatonin and you will sleep better. So, try to keep the same schedule every day, even on weekends. Even if you don’t hit the sack at the exact same time every night, try to keep your sleeping and waking times consistent. If you have to change your sleep schedule due to travel, a shift at work, or other circumstances, make the change gradually. If you feel that your sleep-wake cycle is off from travel or jet-lag, try to see the early morning skyline. The red light hues of the light spectrum will help to reset your circadian clock.
2.Avoid caffeine later in the day
Caffeine is a stimulant that keeps you awake by blocking adenosine receptors in your body (One of the triggers of sleep is the buildup of adenosine in the body). Caffeine can also have a half-life of 8 to 12 hours. Since sleep is a relaxation process, you don’t want caffeine near bedtime and for some in the late afternoon. Stick with drinking caffeinated beverages in the morning or early afternoon and avoid any caffeine after 3 pm. If you need a little pick-me-up later in the day, try an afternoon walk or just go outside to get fresh air.
3.Exercise regularly (but not too late in the day)
Regular exercise is another very good way to improve the quality of your sleep. Regular exercise can help to prevent insomnia by calming your mind and releasing tension in your muscles. It can also help you get to sleep faster as long as you don’t exercise too close to bedtime. Exercising too close to bedtime could actually make it harder for you to fall asleep because your cortisol, heart, and body temperature rise when you exercise, and all these factors can make it harder to fall asleep.
4. Don’t eat too late and don’t drink alcohol before bed
Eating a heavy meal too close to bedtime can make it harder for you to fall asleep. You want your last meal to be at least 2 hours before you sleep, preferably before 7 pm. This is because your body needs time to process the food you’ve eaten and it uses a lot of energy to digest. If you eat a very heavy meal within a few hours of bedtime, your body may have a hard time digesting it while you’re sleeping. This can disrupt your sleep quality.
On a similar note, drinking alcohol before bedtime can affect your sleep quality. Alcohol is a depressant and while it might make you feel sleepy or drowsy, you are not getting your best sleep.
5. Blue light filter
Blue light coming from your computer, phone, and other screens interferes with your body’s ability to produce melatonin. Melatonin is a hormone that is critical for the onset of sleep. It is produced by the pineal gland and helps to promote sleep by decreasing the wakefulness in the center of your brain.
If you have trouble falling asleep, try installing a blue light filter on your devices. This will help to reduce the amount of blue light that your eyes are exposed to before bedtime. Try to avoid screens for at least an hour before bedtime. Also, if you have a TV or computer in your bedroom, make sure that the screen is off. If you need to turn on lights at night, try warmer tone lights rather than bright blue-toned lights. Not only can blue light from screens disrupt your sleep, but it can also make it harder to fall asleep in the first place.
6. Turn off the lights
This one may seem obvious, but you’ll find it much easier to sleep if you turn off all the lights in your bedroom. If it is absolutely necessary to have a light on in the bedroom, use a night light or a dim light with softer tones.
7. Darken your bedroom (and use blackout curtains)
Nine Ways to Sleep Better
Darkening the room can help you relax and sleep better. Blackout curtains are a simple and effective way to darken the room around you. If you don’t have blackout curtains, you can also use thick blankets to cover your windows. You can also try using an eye mask to block out any remaining light. You might feel silly wearing a mask, but it can make a big difference in how deeply you sleep.
White noise generators can also be helpful if you are having trouble falling asleep.
8. Take a hot shower before you sleep
Taking a hot shower before you go to bed is a healthy and easy way to relax your muscles. The hot shower actually cools your body temperature which is perfect for sleep. It can also help you relax, unwind, and sleep more deeply.
9. Try essential oils
Essential oils have many proven health benefits. Some of them can also help you to fall asleep if you use them while you are in bed. Some good essential oils to use before bed are lavender, chamomile, and vetiver. Put a few drops of oil on your pillow, or put a drop or two on your palm and inhale from there. These scents have been shown to help people relax and sleep better. However, you have to be careful about the brand of essential oils you buy because some oils aren’t pure enough to be effective. Make sure you’re getting 100% pure oils that are safe for use.
Conclusion: How to get sleep better?
Everything you do before bedtime can affect how well you sleep, from what you eat to what you do. While it’s not always possible to follow every one of these tips every night, they can help you make progress toward a better night’s sleep. You can also try to avoid making sudden changes in your sleeping habits. If you’re having trouble sleeping, it’s better not to make drastic changes to your sleeping schedule. Use this bedtime routine template and try to make small changes over time. See if they have any effect on your sleep. If you follow these tips and make a few small changes to your daily habits, you’re sure to sleep better and have a good night’s rest.
One of the most frustrating things about getting older is that the metabolism slows down. If you’re struggling to lose weight and build muscle, or if you just want to maintain a healthy weight, you might be wondering how to boost your metabolism after 40. Don’t worry – here are some simple changes you can make to help your metabolism and stay healthy without having to work out for hours a day!
Let’s go over some key concepts first.
What is Metabolism?
Metabolism is a chemical process that defines how well the human body carries out its activities. It is the term that refers to the system of how the body uses energy to execute tasks, keeping the body and mind in check.
The importance of a good metabolism cannot be overemphasized as it is in charge of every activity in the body including breathing, food digestion and cell repair. To perform these activities, energy is expended. The amount of energy that your body requires to carry out the activities is referred to as the Basal Metabolic Rate (BMR). That is, the BMR refers to the minimum amount of energy required to keep your body running even while at rest. At every point time, there is an internal process happening in the body, from the beating of the heart to the digestion of a meal. Depending on the lifestyle you lead and your age, your BMR may account for as much as 80% of the energy that your body may use in a single day.
What are the benefits of an increased metabolism?
Seeing that metabolism is the rate at which your body torches internal calories to generate energy, you can easily see how increased metabolism equates to:
More energy to use
Metabolism is responsible for how much energy you have at your disposal while performing your daily tasks. When you have more energy, you can achieve intentional milestones you set and even unintentional ones may come as a bonus. You’ll improve your immune system, burn unnecessary fat, lose bodyweight, achieve hormonal balance, and feel more fit. All of these are a result of your body having more energy to carry out tasks.
A more active body system
When you have more energy, you can do more – this is an unofficial law of nature. All bodily functions are carried out more easily seeing as most of them, if not all, involve the movement of body organs. Take digestion, for instance, your body has enough energy to move food around the body with ease and in time.
Why do people have different metabolisms?
The metabolisms of our respective bodies are different by default and there are some reasons for this. These factors include:
Body composition
People with muscle are more likely to have a faster metabolism than those that don’t. This is because the body requires more energy to maintain muscle cells than fat cells. Diet comes into play here, as it can affect the amount of fat a person has. As a result, people with more muscle have their bodies constantly working to generate more energy and hence faster metabolism.
Age
Metabolism tends to decrease with age. As we grow older, we tend to lose muscle and gain fat. This is why exercise plays a more important role in older people. As mentioned, muscle cells consume more energy than fat cells. That is why it is imperative that men and women over 40 are physically active and have some type of consistent exercise regimen.
Gender
Over average, men have a faster metabolism than women of the same age. Men generally have more muscle mass, less fat, and heavier bones than women. These three factors in addition to hormonal differences are key factors. Connect the dots and you’ll see why a man of particular body size and age would generally have a faster metabolism than a woman of the same body size and age.
Genes
Certain studies have shown that your metabolism may be influenced by your genetic makeup.
However, there are several epigenetic factors such as diet and exercise that can help improve a sluggish metabolism.
Certain diseases
Medical conditions such as hypothyroidism and nutrient deficiencies can cause a slower metabolism.
How to Boost Metabolism After 40?
Drink water
Dehydration causes your metabolism to slow down. Therefore, it is important to stay well hydrated. People who drink water rather than sweetened drinks such as fruit juices and sodas are more successful at losing weight and keeping it off.
Eat complex carbohydrates
Whole grain complex carbohydrates such as oats, parboiled rice or brown rice, quinoa, millets and wheat berries are an excellent source of protein, B vitamins, fiber and trace minerals. They are also helpful in improving your metabolism.
Pro-tip #1: You can cool your cooked grains and then reheat later. This will increase the amount of resistant starch which is important for colon health
Pro-tip #2: Cooked pasta acts like a whole grain
Increase Your Workout Intensity
Increasing your workout intensity by including short high intensity intervals will improve your metabolism and help you burn more fat.
Irrespective of your age, exercise has a way of jumpstarting the body to be more active. Interval training along with aerobic activity and resistance training will boost your metabolism.
Do strength training
Strength training or resistance is important for a healthy metabolism. Muscles bum more calories than fat and can use both glucose and fatty acids as fuel. Increasing muscle mass will help you reduce excess body fat. Make it a point to do muscle strengthening activities a few times a week. Focus on major muscle groups in your leg, hip, back, arms, chest and core.
Don’t sit for too long
If you have a sedentary job make it a point to get up from your desk at least once an hour. Sitting too long is linked to poor health outcomes. Stand up, go for a brief walk or invest in a standing desk
Try to keep try stress level low
Having lower stress levels will reduce your cortisol levels. High cortisol levels can lead to weight gain, high blood sugar levels and high blood pressure. Make it a point to do something that will help you destress. Good options include a walk in nature, reading a good book, talking with a friend, gentle stretching, yoga and meditation.
Sleep well
Sleep is crucial for good health and the lack of proper sleep is linked to chronic health disease. Don’t cut your sleep short. The popular saying, “anything worth doing at all is worth doing well” applies to sleep also. As an adult, you’re expected to sleep for seven or more hours every night.
