- “Never give up on a dream just because of the time that it will take to accomplish it. The time will pass anyway.”
- “The comeback is always stronger than the setback.”
- “Success is not final, failure is not fatal, it is the courage to continue that counts.”
- “Difficult roads often lead to beautiful destinations.”
- “You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.”
- “If you can’t stop thinking about it, don’t stop working for it.”
- “Falling down is an accident. Staying down is a choice.”
- “Be stubborn about your goals, and flexible about your methods.”
- “Don’t be pushed by your problems. Be led by your dreams.”
- “The fact that you are not where you want to be should be enough motivation.”
Chia seeds are tiny black seeds that are from a plant called salvia hispanica. This plant is in the mint family. Salvia hispanica is native to central and southern Mexico and Guatemala. Chia seeds contain large amounts of omega-3 fatty acids and are also high in protein. They can improve risk factors for diabetes and heart disease. Almost all the carbs in chia seeds are fiber which is why they lead to better digestive health. Health experts say that chia seeds can help you lose weight, because the fiber absorbs a large amount of water. Which then expands in the stomach and should lead to increase of fullness and slow down the absorption of food. Chia seeds are high in potassium, and antioxidants. They are also have more calcium than dairy products that can help strengthen your bones. Something that I love about chia seeds is that they give you energy without giving you anything harmful to your body. Eating a bag of chips or cookies will make you crash and feel tired. Chia seeds are completely raw and unprocessed without unhealthy chemicals that other snacks have. Another great thing is that you do not need to cook or do anything with chia seeds. I like to put about a handful into my smoothies after my workout to get a boost of energy for the rest of the day. You can also make a chia seed pudding which contains chia seeds, coconut milk, honey, vanilla extract, and sea salt. There many other ways you can incorporate them into your diet. I challenge you to try chia seeds a few times a week in different meals or snacks, and see if you notice a difference!
Almond milk and regular milk are both packed with a variety of minerals and nutrients. However, they both have pros and cons that leaves people confused on which one to choose. I personally am not a huge fan of milk, but I still will drink it to get the health benefits. I use almond milk for smoothies, eggs, and sometimes I will put a little into my coffee. The question is which one is the healthier alternative. Which one has more benefits for your body? Keep reading to find out the difference between these two.
Almond milk is made from ground almonds and water, and is a plant based alternative for whole milk. It is dairy, soy, and lactose free, which is great for people who are lactose and tolerant. However almond milk does not have as much nutrients as eating almonds which is a downside. Almond milk also does not provide as much protein or calcium as whole milk. Another positive thing about almond milk is that there is no cholesterol or saturated fat which keeps the heart healthy. It contains one gram of fiber to keep the digestive system in check and well. B vitamins are found in almond milk such as iron and riboflavin, which helps muscle growth and healing. Almond milk can also help high blood pressure because it is high in healthy fats like omega fatty acids.
Whole milk has double the amount of phosphorus and potassium than almond milk. Whole milk also contains about 12 grams of carbohydrates, unsweetened almond milk contains less than 1 gram. Make sure to keep in mind this is only unsweetened almond milk, sweetened can have around 16 grams. Another downside of almond milk is that it only has 1 gram of protein when whole milk has 8 grams. Both are rich in calcium, vitamin A, vitamin D, and B vitamins. Whole milk is a good source of phosphorus but almond milk is rich in vitamin E. Cow milk may be high in protein but almond milk is naturally lactose free.
So which one is better for your health? The choice is completely up to you, of course almond milk does have fewer fats but it also lacks protein. If you are looking for a plant based milk that is lactose, soy, and dairy free almond milk is for you. If you are looking for more protein and potassium than whole milk is for you.
Nature Valley granola and wasabi peas are two of my favorite fast and easy snacks. The granola is a perfect way to add some protein into your day. I add about a handful to my smoothies or yogurt to give me a little boost. Sometimes I just eat it plain out of the bag, which is just as delicious. Wasabi peas are also a favorite of mine because I love spicy foods. They have a small amount of beneficial nutrients like protein as well as fiber. They are not the most healthiest snack because they are high in calories. Just make sure to eat them in small portions, like anything too much of something is never good.
Everyone goes through a phase where they are stuck in a rut, and not sure why or how to get out of it. The main problem is that people just do not take enough time for themselves. We are so busy focusing on work or school and being successful, that we sometimes forget all of that work does not matter if you are not happy. Of course working hard is very important, but you have to realize taking care of yourself is equally important. Here are some tips that I’ve done that has help me live a happier life.
Surrounding yourself with positive people
Why would you want to be around people who are constantly bringing you down and ruining your mood? If you have someone in your life who is not making you happy, and is just negative you need to distance yourself from that person. People say always well that’s my friend I can’t just do that to them. But what about you? Don’t you want to be around people who make you feel special and wanted? I know this can be hard but sometimes you need to just let some people go who do not help you better yourself. You are never going to be happy if your always with people who are negative. I am not saying just disappear from their lives, but meet some new people who are positive and makes you happy.
Starting a healthy lifestyle
I can not stress enough how happier I was when I started to really take care of myself. People always think that being healthy means eating fruits and vegetables for every meal. I mean of course you need incorporate them into your diet, but that does not mean you can not still enjoy the foods you love. Maybe restrict yourself a little and find healthier alternatives. Make a challenge to yourself that if you eat pretty healthy during the week you can go out to eat once during the weekend. Cutting out all your favorite foods just in one day is not going to help. You are going to end up craving these foods and just end up binging. Exercising as well is so important for not only your physical health but mental health. Studies show that exercising release endorphins which gives you a feeling of happiness. If you start to workout you will be proud of yourself and that will make you feel better as well.
Take time for yourself
Taking time for yourself everyday is very important to keep yourself happy. If you are not doing something for yourself you will get overwhelmed and stressed. We are always so busy focusing on school and work that we forget to make ourselves a priority. After a long day you can take a relaxing bath and listen to music. Read a book or go get your nails done. Just take a break from reality and escape even if it is only for 30 minutes.
Wake up earlier
When I started to wake up earlier I noticed that I was being much more productive. I am the type of the person who hates to be rushed in the morning, because it stresses me out and just throws off my whole day. If you wake up earlier you can get more stuff done, but not only that you can spend more time doing what you like. I love mornings and I like to be relaxed because it really does determine your day in my opinion. I would rather eat a homemade healthy breakfast while watching a t.v show or reading a book, rather than having to hurry and stop to get something. If you wake up earlier you can start your day off without a workout. Working out in the morning makes me feel so good, I feel like I have more energy throughout the day.
I believe in if your space is a mess you are a mess. When my room is a mess I get nothing done I just lay in my bed. I notice when I clean my room I am more motivated to do more things. Having a clean space makes you more productive and clears your mind. When there is something I should clean or chores I am constantly thinking about it until I get it done. Therefore my focus is not 100 percent on what I am doing. People who have a clutter or are not organized our more likely to be stressed.
Making goals is something that can help you feel accomplished and doing something right. For me there is no better feeling then completing a goal of mine. Setting goals can make you feel like you have a purpose in life, especially when you are stuck in a rut. You can make smaller goals and bigger goals for yourself. You do not want to have some crazy goals to accomplish in a short amount of time, or you will stress yourself. Instead try to think of smaller goals you can do to get yourself to that bigger goals. I am trying live a healthier life so I am trying to drink more water everyday because I use to not drink it enough. A bigger goal of mine is to become a personal trainer and nutritionist, so I try to learn something new everything about health. Your goals can be as small as trying to read one book every month. Just knowing that your accomplishing something adds so much more value to your life.
Strawberry Banana Smoothie
-2 cups of strawberries
-1 peeled banana
-1 cup of almond milk or coconut water (you can use regular milk almond milk is just a healthier alternative)
-1 cup of ice
-1 tablespoon of honey or sugar to sweeten (optional)
Make sure to wash off the strawberries before using, and blend all of the ingredients until it is smooth.
-2 cups of fresh spinach
-1 cup of mango
-1 cup of pineapple
-1 peeled banana
-2 cups of water or almond milk
Blend until you have a smooth and drinkable texture!
Thank you for reading what are some of your favorite smoothie recipes?
How can eating oil make you lose weight? I know, it sounds like a crackpot idea. But there’s medical evidence that supports the health benefits of coconut oil in your diet. At least it’s something that tastes good!
Jenny Hills at healthyandnaturalworld.com shared this post about how to lose weight with coconut oil. She begins by explaining what studies have discovered about the magic that happens when you eat coconut oil. For one, you change your metabolism for the better. But you don’t have to swallow a spoonful to get the positive effects. The article goes on to describe how to include it in your diet every day. Learn how to use coconut oil to help you lose weight and feel healthier when you click the link below.
What are antioxidants?
Antioxidants our molecules that prevents the oxidation of other molecules. Oxidation makes free radicals, which can cause chain reactions that could lead to cell damage. Experts believe that free radicals play a factor in atherosclerosis (blood vessel disease), cancer, and other diseases. Some vitamins found in antioxidants are Vitamin C and Vitamin E. It is very important to get antioxidants from vegetables rather than supplements, because they can be harmful in high doses. Eating the vegetables will make you feel better and it is completely natural.
Foods that are rich in antioxidants
You may hear people say that to lose weight or to be healthier you need to cut out snacks, and try to only eat the three necessary meals. However studies have shown that an American eats 2.2 snacks each day and gets one-quarter of total calories in snacks. Eating healthy snacks has many benefits like your nutrient intake, sustain energy levels, improves mood, and boosts energy.
Walnuts- Walnuts have a great source of nutrients and minerals that are important for your healthy. They are also an amazing source of plant based protein. Walnuts have a high level of omega-3 fatty acids in them. These acids help lower blood pressure and is very beneficial for all parts of the cardiovascular system. Antioxidants are very important for your health, because they are believed to help control how fast you age by combating free radicals. Walnuts have antioxidants that are so powerful that researchers call them remarkable! Research has also shown that walnuts can help prevent chemically induced liver damage. Something that is really interesting about walnuts is that they can help reduce the chance of you getting cancer. Walnuts can prevent the chances of getting prostate and breast cancer. There was a study with mice where they had to eat 2.4 ounces of whole walnuts for 18 weeks. Their prostate tumors had gotten significantly smaller and grew slower than the mice that consumed fat from other foods. Try eating a handful of walnuts a few times a week to help your health, and prevent your chance of cancer!
Avocados- Avocados have been shown to lower cholesterol by 22 percent. They are very rich in healthy and satisfying fats. They can reduce your chance of getting a heart disease, because one avocado has more than half the fiber and 40 percent of folate you need daily. Avocados also contain Vitamin C that helps to strengthen blood vessels and capillaries, this can help improve immune function for diabetics. They are a good source of B Vitamin which helps you fight off diseases and infections. Avocados can also promote eye health because they have an excellent source of carotenoid lutein. This is known to help protect against age related macular degeneration and cataracts. If you want to feel full longer you should try eating avocados, they are high in fiber and low in sugar! Avocados are high in fat but the good thing is that it is monounsaturated fat, which is actually good for you. It helps lower your cholesterol you just need to make sure you eat them in moderation.
Dark Chocolate- Dark chocolate being a healthy snack? No you did not misread that, it can actually be very beneficial for your health if you eat it in moderation. Of course you do not want to be eating it all day everyday but you should incorporate into your diet for some days. It is loaded with nutrients that are good for your health. Dark chocolate is made from a seed from a coca tree that contains the best source of antioxidants in the planet. Antioxidants clean up free radicals, destructive particles that are implicated in heart disease and other ailments. Studies prove that eating this chocolate two to three times a week can lower your blood pressure. This is because it is improves your blood flow and possibly prevent the formation of blood clots. The best part is that dark chocolate even helps your brain! It increases blood flow to the brain and your heart, which can help improve cognitive function. I am not saying to go eat a big bar of dark chocolate every day. Try eating a small chuck twice or three times a week and see if you notice any difference!
These are three very simple snacks that can have a real impact on your health. The best part is that they are all tasty and easy to use for different meals. Try putting some avocado on whole wheat toast or making a guacamole. You can mix the walnuts with some dried fruit and other nuts to make you own trail mix. Do you love these snacks and have your own recipes with them?
Everyone knows that water is key to living a healthy life, but sometimes the no taste can get a little boring. Adding lemon to your water does not only add a little taste, but also many more benefits for the body. Lemons contain calcium, vitamin C, magnesium, and potassium. For some people drinking too much lemon water can lead to heartburn, but keep in mind that too much of anything is never good. So why do I love drinking lemon water so much? Keep reading to find out the advantages of this refreshing drink.
Helps Digestion- Lemons contain a lot of acid in it which is really healthy for the digestive system. The acid helps food digest more correctly and faster, which allows the digestive system to stay on track. Some people have really bad indigestion and bloating that can be helped by adding lemons to your water. Lemons reduces the amount of mucus that is produced, and dissolves gallstones. Drinking lemon water can help with this by keeping the digestive system regular.
Cleanses the Body- Drinking lemon water can help reduce your chance of getting cardiovascular disease. It does this by cleaning out calcium stones and prevents calcium deposits from building up in the arteries. Lemon water provides your body with hydration, antioxidants, and electrolytes. This helps to detoxify the liver because it insures the increase production of bile. Bile is needed for digestion it is an enzyme that stimulates the liver.
Healthier Immune System- Lemons allow your body to absorb more iron, which is a necessary nutrient. If you do not have enough iron in your body you will not make enough oxygen red blood cells. Without these cells your body can not get enough oxygen to the brain. Lemon water also contains Vitamin C that helps to boost the immune system. Having a healthy immune system is very beneficial because it helps you better fight off the common cold or flu.
Better Skin- Antioxidants are substances that can be found in lemons. These antioxidants can help reduce the size of blemishes and wrinkles on the skin. Drinking water that actually has some taste and promotes to clear you skin, it does not get much better than that. If you have scars or age spots you can apply it to the areas. This will help reduce the appearance because it is detoxifying your blood. The antioxidants flush out the toxins to help your skin glow and look younger.
Weight loss- I always hear my mom talking about how lucky I am to be young and have a fast metabolism. She clearly did not know that drinking lemon water can actually help speed anyone’s metabolism up. This is because lemons contain potassium, and potassium is key for a healthy metabolism. Like I said before lemons also contain Vitamin C, this helps to support the carbohydrate metabolism which prevents craving’s.
Who new that drinking a simple glass of lemon water can change your whole life? Just adding a few glasses into your day can make all the difference, and lead you to a healthier lifestyle. Try incorporating more of this drink into your daily routine. Do you love lemon water? What other advantages have you seen from drinking lemon water?