Chia Seeds

                                 

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Chia seed is an edible seed that goes back to the Mayan and Aztec cultures in Mexico. Chia seeds contain omega-3 fatty acids, carbohydrates, protein, calcium, fiber and, antioxidants. They are low in calories and contain many vitamins and minerals. You can mix up chia seeds to make them part of your everyday life. They can go on milkshakes, cereals, oats etc. Chia seeds have many benefits and it is sad that they aren’t so popular in our community. Chia seeds are great for weight loss by preventing some foods from being absorbed into your system and also prevent cravings. These seeds keep you feeling full and stop you from overeating. Chia seeds are a great source of hydration and can reduce blood pressure levels in the body. Chia seeds are better known for their great quantity of omega-3, they even have more omega-3 than salmon. Omega-3 helps prevent heart disease as well as arthritis and can even control glucose levels. Chia seeds should be a definite must in our diets especially if we are trying to maintain healthy eating habits.

Quinoa

                             

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Many cultures such as the Spanish and Asian culture are commonly known for frequently eating rice. Rice is a popular and delicious food that is quite versatile and easy to make. You can use rice as a side dish or as a main course, depending on how you prepare it. Rice is mistakenly thought to be a bad food because it contains starch and carbohydrates. The truth is rice and other related foods are okay in a healthy diet however; moderation is key. With this being said, it is still better to be smart about the food you eat and opt out for healthier replacements. Something like eating brown rice instead of white rice can be a great difference. Brown foods are typically less processed therefore they contain more of their natural nutrients.  One of the best replacements for rice, I would say would be Quinoa. Quinoa is a seed from a vegetable related to beets and spinach; it was discovered in South America but is now grown in the U.S. as well. Quinoa is a great substitute for rice and the best part is that it is gluten-free. Quinoa is actually richer in protein than rice and wheat related foods. Quinoa is low in calories and is a great source of riboflavin. If you are trying to lose weight Quinoa is a great food option that can be prepared like rice and can be mixed with other foods to make it more delicious.  Many health and fitness advocates have made a switch from rice to quinoa in order to attain the great benefits that rice does not offer.

Exercise

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Exercise is necessary in order to maintain a healthy lifestyle. Whether it is a 30-minute walk or two hours at the gym exercise is exercise. Exercise is great not only for the physical wellbeing of an individual but also for their mental health. Regular exercise is highly encouraged, it lets your body be active and move out of its daily routine. Beginning and continuing to proceed with a regular exercise schedule can allow you to continue doing the things you love, even when you’re of older age. It is proven that senior citizens who exercised daily and still maintain some sort of physical activity in their life are able to carry out tasks that people their age usually would not be able to do.  Exercise can provide long-term health benefits that can allow you to remain independent even as you age and not in need of anyone always helping you in daily activities. Exercise has also proven to help those diagnosed with depression.  If you are diagnosed with depression or anxiety it is very important you exercise. When you exercise you release endorphins, these relieve stress and improve your mood leaving you feeling much better. Of course, another reason to exercise is to lose weight. If you wish to lose weight and live a better lifestyle, then there must be a balance between exercise and nutrition.  Exercise also provides you with more energy and combats diseases. If you have been diagnosed with cholesterol or diabetes or have a probability of getting these diseases, it is very important that you try and exercise at least five times a week. This helps you stabilize blood sugar levels as well as cholesterol levels. After a long day of your daily activities and exercise, all you want to do is go to sleep so you lay down on your bed ready to sleep but it seems you just aren’t able to fall into your slumber. Another great aspect of exercise is that it in fact, promotes sleep. Exercise does promote energy, but in order to do so it must take away energy as well. Exercising in the evening is great because after you workout you can simply shower then fall into a nice deep sleep.

Green Tea

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         There are many many different types of tea. All with different tastes, smells, and benefits. There seems to be no downside to drinking tea and can be a great alternative to drinking coffee. Tea has four varieties black, white, green and oolong, which are all derived from the plant camellia saneness. Each tea has special properties that target different areas. Most people consume black tea, which is relatively beneficial however; people should look more into the benefits of green tea. Green tea is the least processed type of tea. It is made from un-oxidized leaves therefore; it is the tea with the most amount of antioxidants and polyphenols. Green tea is widely known for its weight loss ability. Green tea increases the metabolism therefore; it makes our body burn calories at a faster pace. Green tea is also great for diabetes. Diabetics should drink a cup of green tea after each meal in order to prevent glucose levels from rising. Green tea is also beneficial to those who have high cholesterol. It reduces the bad cholesterol in the blood and promotes the good cholesterol. Blood pressure is another target for green tea as well as tooth decay, heart disease, and cancer. Green tea also provides the tranquilizing abilities that teas in general have. It is a great drink when you're in need of a relaxing moment and is very easy to make.

Fruit

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Fruits are some of the most natural sources of food that people rarely complain about. Even people who aren’t dieting or practicing healthy manners still eat fruits. This is because fruit is simply delicious. There are numerous types of fruits that we can choose from in order to match our preference. There’s apples, watermelon, peaches etc. Fruits can be found easily, you can grow some in your backyard or simply go to the store and buy some. It is even better if you go to a farmer’s market to choose your fruit. Here, the fruit tends to be more fresh and free of harmful chemicals and hormones that allow the fruit to grow at a quicker pace.  It is recommended that we eat at least 7-8 servings of fruit each day. Fruits are rich in vitamins and other minerals and nutrients necessary for our body’s wellbeing.  Each fruit is known for a certain quality for example, berries are known to be natural antioxidants and citrus fruit is known to stabilize blood sugar levels. Dried figs are great to snack on they have low calories and have a significant amount of fiber. Bananas are a fruit filled with potassium and can help lower blood pressure. These are great to snack on when you’re feeling a bit hungry. Blueberries are another great fruit and they can even alter memory and brain function to work in a more efficient manner. Another great benefit of blueberries is that they can slow down the process of cognitive aging by a few years, which is amazing. The list could go on forever but the main point is that fruits contain many vitamins and minerals that our body needs everyday so make sure to start today and get least 7 serving of these delicious snacks throughout the course of your day.

Oats

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While in the topic of healthy breakfasts, I thought I’d share with you one of the best meals for breakfast mentioned before. Oats are amazing for breakfast, or any other time of the day. Oats are a great source of fiber and nutrients, even when processed they still maintain plenty of these nutrients however; for full effect unprocessed oats are preferred. Oats are widely known for lowering cholesterol levels therefore they are widely recommended to those who have diabetes and to those who are trying to prevent the development of diabetes. A bowl of oats a day is sufficient to maintain cholesterol levels where they are supposed and it also provides other benefits. Oats are a hearty source of food they contain various nutrients and antioxidants that target the heart helping prevent heart failure and cardiovascular disease. Not only do oats do this but they also help our immune system by enhancing our body’s ability to dispose of the bacteria at a faster pace. Eating oats can also stabilize blood sugar levels. People with diabetes should start out their day eating a bowl of oats; this will help maintain their sugar levels throughout the day.  Oats are great for breakfast because they are a low-calorie yet filling source of full therefore; it stops cravings and promotes portion control. Oats are a great source of fiber and proteins and have low levels of fat. Eating this after drinking lemon water in the morning will surely get you through the day in a lively and productive manner. Many people boil oats either in water or in milk. I like to boil mine in unsweetened almond milk instead of regular milk or water. Regular milk contains processed sugar, which can be fattening. Making it with almond milk provides flavor just like regular milk and is as healthy as it is made with water. Adding fruits is great way to complement your oats. It will give it more taste as well as provide more nutrients and energy. Berries are very popular mixed with oats but you can add anything of your preference to it. Fruit, seeds, peanut butter, almond butter…there are several combinations that allow you to enjoy a healthy bowl of oats and get a splurge of protein and energy.