Tag Archive | Nutrition

Foods For Brain Health And How To Use Them.

When it comes to nutrition, most of us think in terms of our bodies. We think about the food we can eat to relieve digestive discomfort or the meals we can plan that can help to manage our weight.

However, it’s worth spending a little time thinking about just how much the foods we eat can influence. As well as our weight and our physical health, the foods we choose to enjoy have a direct correlation with the health of our brains. When it comes to managing your mental health and overall wellbeing, adding foods that have been proven to be beneficial to brain health could be extremely beneficial.

Want to give it a try? Below, you’ll find a list of foods that have long been associated with improved brain health, as well as some helpful tips on how to incorporate these grey-matter-friendly foods into your existing diet…

#1 – Avocado

Avocados have been riding high on the list of common food trends for a few years now, but there’s a good reason for that: avocados are incredibly good for you. They are rich in essential fats and fatty acids so anyone interested in boosting their brain health will want to incorporate avocados into their diet.

If you’re new to avocados, why not give the recipe below a try? It’s a classic avocado dish — avocado on toast — but with a special twist.

#2 – Kale

As with avocados, kale has become the go-to “superfood” for the past few years. And, as with avocados, the reason for the popularity of kale is genuine. Kale is rich in a number of vitamins and minerals vital for brain health, but there’s just one downside… it’s not the most appetizing of foods, is it?

If you’ve previously shied away from kale due to dislike for its rather strong taste, perhaps these crispy kale chips could be just what you need to change your mind.

#3 – Dark chocolate

Dark chocolate is chocolate that is comprised of at least 70% cocoa and, ideally, that number will be closer to 100%. Dark chocolate is rich in flavonoids, which have antioxidant and anti-inflammatory effects, which can be hugely beneficial to brain health.

If you’re looking for a brain health boost that actually tastes good too, then the dark chocolate recipe below is sure to delight you…

It’s worth noting that for those who have previously primarily eaten milk chocolate, eating dark chocolate can be something of a shock at first. However, when you’ve adjusted, you’ll come to love the crisp, bitter taste and enhanced health that eating dark chocolate affords you.

#4 – Eggs

Eggs may just be the original superfood. They’re inexpensive to buy; rich in a wide variety of essential nutrients, and there are a thousand different ways they can be used in cooking. If you’re looking to cultivate a health-friendly diet, then eggs will certainly have their role to play. As one might expect, eggs — and particularly their high protein content — have been linked with improved brain health, so they definitely qualify for a place on this list.

Given the plethora of different ways that eggs can be cooked, finding an interesting recipe idea to include was tough… but we think this classic Spanish omelet recipe is a choice that will delight everyone. Omelets are a fantastic choice when you’re in need of a quick and healthy meal, and the extra vegetables used in this recipe help to provide an extra health and taste boost.

#5 – Coconut oil

Coconut oil has long been associated with mental and cognitive health; it has even been suggested as a potential remedy for those who have been diagnosed with dementia. Given the prevalence of dementia in society, the need for specialist nursing, and the impact the condition can have on lives, this is a tantalizing thought, but sadly, one that is without scientific proof at this point in time.

However, while the jury is out on the benefits of coconut oil for dementia specifically, coconut oil does have all the markers of being beneficial for brain health in general. Coconut oil is high in medium-chain triglycerides (MCTs), which have been linked to enhanced brain health and memory function.

If you want to give coconut oil a try, then introducing it into your diet is relatively simple. Coconut oil can be used as a substitute for butter, olive oil, and even eggs in some recipes. So we’re not going to suggest a specific recipe because most recipes can easily be adapted to accommodate coconut oil— instead, we thought it might be fun to look at the possibility of making your own coconut oil:

Do you think you might be tempted to give it a try?

#6 – Beetroot

Yes, humble beetroot has a huge role to play in human health. The nutritional profile of beetroot is full of vital nutrients, with manganese, B vitamins, fibre, and potassium all found in abundance. As a result of such a stellar showing in the nutrient stakes, it should come as no surprise that beetroot has also been linked with increased brain health.

Incorporating beetroot into your diet is incredibly simple. Beetroot can be added to sandwiches, pasta dishes, omelettes, and any other dish in need of a bit of a kick. However, health-wise, arguably the best way to get its benefits is to opt for beetroot juice. You can buy this surprisingly-tasty juice in stores, but it tends to be expensive; if you have a juicer, then you should have no problem making your own.

In conclusion

The food that we eat doesn’t just impact our physical health; it has a huge role to play in our mental and cognitive health also. By incorporating the foods above into your diet, you can be sure that your eating habits are providing health benefits and support where it’s needed most.

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How To Refind Your Lost Motivaton to Make a Lifestyle Change

Motivation, Inspire, Refind Your Lost Motivation, Be You, Love You, Life Tips

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Are you rapidly losing interest in your healthy lifestyle changes? After the high of some initial success – perhaps you lost a few pounds or managed to take part in your first running event – it can be a common feeling to have a bit of a slump, where your motivation seems to have fizzed out. When this happens, how do you get a jump- start and refocus on your intentions to lead a healthier life? Here are some simple ways you can get back on track:

Love Yourself Now

Too often, we embark on a lifestyle change from a negative place, telling ourselves we aren’t good enough as we are. But being too negative about your current state can actually be very demoralising. Give yourself permission to love you, just the way you are now. See your journey as a positive, a change you are making as a gift to yourself- not a punishment. Reading some self-help books can guide you to a more positive place – there are lots of recommendations at https://www.selfdevelopmentsecrets.com/best-self-help-books/.

Change Your Role Model

Setting unrealistic expectations for yourself is a recipe for disaster, so make sure that whoever you are using for inspiration is not so far out of reach that you want to give up. It’s fine to aspire to be like a celebrity but understand that it’s literally their job to look good, and they have an army of professional support, from nutritionists and personal chefs to life coaches. If anything, it’s better to compare yourself to the best version of you. Keep it within reach. Select positive role models that are confident with their shape and are strong and healthy.

Identify Your Triggers

Life is fraught with danger points that challenge us and make it harder to stick to diet and fitness goals. But knowing in advance what is likely to prove difficult for you- and finding other ways to handle whatever it is- is crucial. Perhaps you use food as emotional comfort. Maybe you get lazy on busy weeknights after work and end up snacking. Understand your pressure points and know how to deal with them in advance. Stock up on healthy snacks that fill the same need but won’t compromise your hard work, and find out other ways of coping with stress and upset.

Make One Small Change

If you’re struggling to get going again, then implementing one small, easy change can five you the boost in momentum you need to get back on track. It could be cutting out sugar for a week, adding in an extra 10 minutes to the treadmill, or having a couple of extra portions of fruit and veg a day. That one simple change can be the catalyst to carry on with everything.

Lasting change takes time, so you need to have patience, forgive yourself for minor slip-ups and accept that your journey will all be worth it in the end. Getting frustrated and experiencing set backs doesn’t have to mean giving up- there will be ups and downs. If you can pick yourself up, you’ll soon find another milestone that makes you feel on top of the world again!

Health and Wellness Through Nutrition

As we get older, we often complain about our knees cracking, being stiff or just feeling rundown. Aches and pains should not be a common occurrence. These grievances are usually the result of our sedentary lifestyle that includes lack of exercise, poor eating habits and being overweight. Do remember that there’s no one-size-fits-all standard, so if the pain is not going away and you dread it is something chronic, then seek medical treatment.

Aging, Health, Exercise, Lifestyle, Wellness, Taking Care of Yourself

So, when your body speaks, listen up! Being healthy is more than simply being pain or disease-free. It is about becoming attuned to your body, changing your lifestyle in order to develop and incorporate the highest level of wellness within. So, how do you achieve this? Sometimes, knowing where to start is half the battle. Below are some tips to help you on your way to healthier you!

Diet

In 2015, the World Health Organization suggested limiting sugar intake to less 10% a day and to cut to 5% for added health benefits. Cutting down on sugary foods and beverages is not the only way to go. You don’t have to drastically overhaul your diet, a modest change will go a long way toward improving your health. So start by eating more whole grains, nuts, vegetables, fruits, and fish and avoiding foods with a high glycemic index, which cause water retention, swelling of the joints, and discomfort. Cutting back on processed foods and the consumption of red meat may also reduce the risk of premature death.

Aging, Health, Exercise, Lifestyle, Wellness, Taking Care of Yourself

So, swap sugary foods and beverages with a piece of fruit and a tablespoon of peanut butter. You will satisfy your sweet tooth and fill that hunger pang at the same time. Swap out a single daily serving of red or processed meat for a serving of nuts or legumes, and you will add years to your life. Adding dietary supplements is also an easy way to add nutrients and vitamins to your body. For our recommendations, click Research Verified reviews here. Stick to small changes that you will be able to commit to for a long time.

Exercise

Start your day by stretching and exercising. You will be glad you did since by doing so, you will ease your muscle pain and stiffness. You will also be able to maintain your body mass index within normal limits and avoid becoming overweight or obese, and avoid putting stress on your back, legs, and other body parts from those extra pounds.

Getting yourself to the gym is a good way to start and a great way to form a habit. Exercise should be a part of your day, like brushing your hair. If it is routine, you will be more unlikely to skip out on it. You don’t have to be a gym rat and live there, you can do high-intensity interval training (HIIT) workouts that are based on this “less is more” philosophy. Just remember to do at least 30 minutes of exercises, at least 5 days per week for a total of 150 minutes.

 

Aging, Health, Exercise, Lifestyle, Wellness, Taking Care of Yourself

Hydration

Staying hydrated throughout the day is crucial to staying healthy and maintaining the function of every system in your body, including your heart, brain, and muscles. A healthy person needs about 30 to 50 ounces of fluid per day, which can be derived from drinking liquids or by eating water-rich foods, like cucumbers, cauliflower, eggplant, red cabbage, peppers, and spinach.

However, drinking fluids is very important in order to eliminate toxic substances, produce digestive enzymes, maintain healthy skin, hair and organs, and to help your body absorb essential vitamins, minerals, and natural sugars.

Essential Oils

Essential Oils are not just nice for producing pleasant aromas. They are organic compounds extracted from natural plants (barks, flowers, fruit, leaves, seeds or roots) with tremendous healing properties and health benefits.

Aging, Health, Exercise, Lifestyle, Wellness, Taking Care of Yourself

Just adding some of the most common essential oils like lavender, lemon, peppermint, and tea tree oil can you fight colds and flu symptoms, improve digestion, alleviate pain, balance hormones and relax your body and soothe sore muscles, just to name a few things.

Whatever you do, you will greatly benefit and you will be closer to achieving health and wellness. Be good to yourself by taking care of your body and soul.

Juicy

Mundane Monday Challenge is created to find beauty in almost everything.

The challenge is simple. Find beauty in everyday mundane things, capture the beauty and upload the photographs.

Kiwi, Fruit, Healthy, Vitamin, Nutrition, Photograph

 

 

I love the sweet tart and tangy taste of Kiwi. A powerhouse of vitamins 😉

Fruit Vase – Mundane Monday

Mundane Monday challenge is created to find beauty in almost everything.

The challenge is simple. Find beauty in everyday mundane things, capture the beauty and upload the photographs.

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An inviting vase of fresh fruits for your smoothie 🙂

Homemade Juices and Smoothies – A Click A Day.

 

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One of the decisions I made earlier this year is to reduce as much as possible, my families consumption of fizzy pops, KoolAids, Caprisun, Tang and all such drinks and to replace them with fresh, healthier options.

Initially, it was not an easy sell to the children and Dear Himself.  I heard a lot of moans and groans to start with, but it caught on right  after the first trial run. Now, we bulk purchase a variety of fruits, juice them, mix them, make smoothies out of different blends and bottle to freeze.

The children participate in doing this, from washing the fruits, to peeling, to juicing with the electric juicer….

The process is fun since they get to eat the sweet pulp from the fruits and to label their hard work. Each school morning, a bottle of frozen homemade juice is tossed into their lunch box (it retains its freshness from freezing and would have melted by break time) and they bring back the bottles, rinse it out with warm water and reuse.

The interesting thing is that when we eat out these days, the kids compare the drinks they get outside to the one that we make at home and their verdict is that our’s is better 😉

How do you get your children to assist in the house? I love to learn from others.

© Jacqueline Oby-Ikocha


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To Market, To Market – Echoes of my neighbourhood.

On Thursdays, I share pictures about ‘Echos of my Neighbourhood.

I would like to invite you to participate. The challenge is quite simple and you can find out more about it through this link.

My title makes me hum the nursery rhyme: To market, to market to buy a fat pig – in this case a fat fish 🙂 This week has been slow due to the Eid holiday over here, so I took the opportunity to go bulk shopping for certain food stuff.

The drive to the Fish market is about 40 minutes drive from my house, but it’s worth the effort. I buy fresh stuff, clean them and keep in smaller Ziploc packs to use as the need arises.

Don’t buy from the very first stall you step into. Traipse around a bit from one stall to the other and haggle over the prices for the best bargain. You can also pay a little change to the jobbers to clean the shrimps et al for you if time is a constraint.

This saves a whole lot of time for me as a family woman – I don’t have to go dashing to the stores every five seconds to buy one thing or the other. Also, it helps my menu planning.

Lady Lee’s photos and her family Tortoise will put a smile on any face.

Have a great weekend ahead.

Jacqueline


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