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Why Nutrition Is Essential ~ 5 Top Benefits

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Why Nutrition Is Essential ~ 5 Prime Reasons

Nutrition is Essential

Proper nutrition plays an essential role in all of your lives. It can help us to prevent malnutrition and prevent diseases like obesity, diabetes and cancer.
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Many people cram their diet with sugar, fat, sodium, and saturated fat which is the cause of many health issues. Instead, they should be eating healthy foods such as vegetables and fruits. The food we eat definitely reflects our health.

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The 5 Benefits
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Nutrition Is Essential: Benefit #1
To Boost Your Immune System 

Good nutrition helps your immune system by keeping it healthy. Our immune system is how our body defends against diseases therefore,  poor nutrition can mean we are more prone to getting ill.
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Eating the foods that are packed with the minerals and vitamins that we need will help you to keep your immune system healthy. It can be difficult to learn this on your own so it may be best to find a nutritional therapist to help you build a diet that consists of fruit, vegetables and healthy fats.
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Nutrition Is Essential: Benefit #2
It Will Provide You With More Energy 

You may not know that your body relies on the energy that comes from the foods and drinks that you consume. This is why you hear the saying ‘you are what you eat’. The nutrients that we put in our bodies that are used for energy include fats, proteins, and carbohydrates.
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You can find these in food like wholegrain bread and starchy vegetables such as potatoes. They digest slowly so give you prolonged energy. Water is also an important thing to give your boat so it can transport nutrients throughout your body, dehydration can lead of a lack of energy.
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Nutrition Is Essential: Benefit #3
It Greatly Improves Your Mood!

Many people choose to have a diet that is low in carbohydrates, however, this can be detrimental to your mood. They can lead to you feeling higher tension and diet high in carbs can lead to you have an improved mood (as long as it the right carbs).
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Providing your body with a diet that contains reasonable carbs, is rich in protein and low in fat, you will be able to ensure that you have an adequate supply of omega-3 fatty acids and supply of iron. Your mood will be positively affected by this.
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Nutrition Is Essential: Benefit #4
Improved Wellbeing 

Eating a good nutritional diet can help with your physical and mental health. Eating healthily allows you to have more energy, which can lead to you becoming more active. Studies have shown that around two-thirds of people who eat fruit and vegetables every single day don’t experience poor mental health.
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Nutrition Is Essential: Benefit #5
Living A Longer Life

Our bodies need food so they can be healthy and survive, the process the body takes to metabolise can cause stress on the body. This means that overeating can create even more stress and lead to a shorter life span.
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It is important to make changes if you fit into this category. If you eat foods that are rich in nutrient and have little processed foods then your life can be lengthened.
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These are all positive ways that you can impact from eating a well balanced and nutritional diet. How do you make sure you do this? Please share some of them in the comments below.

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Best Sustainable Weight Loss & Maintenance ~ 3 Top Suggestions

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3 BEST Sustainable Weight Loss WAYS

Keep the extra weight off for good!

Weight Fat LossSustainable weight loss and its maintenance afterwards is the most difficult part of staying healthy and slim.
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Many make the mistake of thinking that losing weight is the hard part. When actually, it’s keeping it off that’s the struggle. Admittedly, shedding the extra pounds isn’t always easy. But once you’ve hit your target weight, life becomes even more difficult.

The problem is that you have to ensure that you’re eating enough calories to maintain your weight, without overeating. This can be something that’s incredibly difficult to do.
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Research has shown that two years after shedding their extra weight, most people weigh more than they did before that weight loss.

EAT STOP EATThat might be a scary thought. However, there are things that you can do to reduce the likelihood of it happening to you. Below are 3 suggestions to consider adopting.

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Sustainable Weight Loss Way #1
Be open-minded

When it comes to keeping the weight off for good, it’s important to be open-minded about the methods that you use. 
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Frankly, the main problem in keeping weight off is motivation. Once we hit our goal weight, all motivation goes out the window. It’s hard to stay motivated in the long-term.
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However, there are certain things that can help with this, such as attending weekly weight loss support groups. This helps because you have people to hold you accountable. This means that you’re less likely to fall off the wagon, so to speak.
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Another method that you can do use to stay motivated is to undergo hypnotherapy and hypnosis. Studies have shown that these two treatments can help to curb cravings, boost willpower, and help to reduce stress. Stress is a common cause of comfort eating, so learning how to manage it is important.

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Sustainable Weight Loss Way #2
Weight yourself regularly

Once you have hit your target weight, it’s easy to forget to weigh in each week. However, if you fail to do so, you may not notice that the pounds are starting to go back on. Obviously, it’s also fine to go by how your clothes fit. But even so, it’s a good idea to weigh yourself at least once every two weeks.
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Note down your weight each time you weigh in. Even if your weight stays the same, a record will help you keep track of any changes.
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If you’re exercising regularly, your weight may go up due to increases in muscle. So it’s best to keep track via measuring the size of your hips, waist, and the tops of your arms and legs.
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Sustainable Weight Loss Way #3
Keep a food diary

Health SifuTo ensure you continue to make smart choices where your food is concerned, it’s a good idea to keep a food diary. Each day, write down what you eat and drink to make sure that you’re not starting to revert to your old, unhealthy ways.
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To track your daily eating habits write it in a notebook, track it via an app, or photograph what you’re eating. It doesn’t matter how you choose to go about it, just as long as you make sure to keep track.

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Keeping the weight off after reaching your target isn’t always easy. However, if you take note of the tips and advice above, you can make the process a little less stressful for yourself.
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Perfect Your Compost Pile ~ 6 Top Tips

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Perfect Your Compost Pile

6 Top Tips to Achieve Your Dream Compost!

grow your food organically

To get yourself the perfect garden, the first step is the perfect compost pile. With these six simple composting tips your garden will be looking fantastic in no time.
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Perfect Your Compost Pile Tip#1
Balance green and brown

Perfect Your Compost PileA compost pile needs the right balance of carbon and nitrogen to break down properly. To create great compost, ensure that you use an equal amount of green vs. brown materials.
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Green materials such as grass clippings, manure, and vegetable scraps will provide nitrogen for your pile.
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Brown materials like wood chips, shredded paper, and dead leaves will provide your pile with carbon.
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Perfect Your Compost Pile#2:
Turn Your Compost Frequently

When you add oxygen to your compost, this helps the ingredients to break down faster. This is because the bacteria responsible for breaking down the compost need exposure to air to do the job.
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Once the bacteria has consumed the air within the pile, it will start to die. Yet, if you turn the pile, you’ll provide new air for the bacteria to thrive and break down the compost.
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For the best results, turn your compost pile at least every two weeks. You can use an aerating tool to do so.
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Perfect Your Compost Pile#3
Use A Compost Tumbler

For those who want great results with little hard work, a compost tumbler is the way to go! These are sealed containers that you can rotate easily to mix the materials. The container helps to lock in the heat and speeds up the composting process.
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Compost bins are a little different as these are open at the bottom. While a compost bin is still effective, a tumbler is the more efficient way to compost.
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Perfect Your Compost Pile#4
Worms can help

Perfect Your Compost PileWorm composting involves a container of soil, shredded leaves, and paper.
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Simply put some manure worms onto this bed and then add your food waste. The worms work to turn your waste into some real amazing compost!
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Perfect Your Compost Pile#5
Check moisture 

For a great compost pile, you’ve got to ensure that the moisture level is just right. You need to make sure that your compost is moist without being too soggy. If you find that your pile is soggy, it can be a good idea to add some dry materials to help.
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Ensure that you cover your compost properly if you live in a country that gets a lot of rain. When living in the opposite climate, you’ll need to add water now and then yourself.
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Perfect Your Compost Pile#6
Shred-it up 

Generally speaking, it’s the brown materials that need more time to break down.
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With this in mind, you should shred your brown items before you add them to the pile. Use a shredder or a chipper, yet if you don’t have one, you can chop or cut your tougher brown materials using gardening scissors.
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Softer materials will break down easily on their own, so there’s no need to cut them.

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How Your Diet Affects Your Skin and HairOnce you’ve got your compost perfected, it’s time to start growing some wonderful things in your garden.
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From vegetables and fruits to beautiful plants and trees, it all starts with the right fertile soil.
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When you improve your garden you’ll likely improve your nutrition and health at the same time.
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eat organic food
Then, once you’ve mastered growing with soil, why not get yourself a hydroponics kit for a new fun gardening experience?
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Perfect Your Compost Pile Hydroponics is the process of growing plants using a nutrient-rich water-based procedure.
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Common substances used for the growth process include peat moss, clay pellets, or rock wool.

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Siberian Chaga Medicinal Mushroom ~ Its Health Benefits

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.The Health Benefits of The Siberian Chaga – Medicinal Mushroom

What Is The Siberian Chaga Medicinal Mushroom?

Health Benefits of The Siberian Chaga - Medicinal Mushroom.
Chaga mushroom (Inonotus obliquus) grow on birch trees in cold climates and are commonly found in Russia, Korea, Alaska, parts of Northern Europe, and Siberia. In fact, Chaga is a type of tree-destroying fungus that grows in exposed parts of a tree trunk (or branch) and is very nutritious when collected from young healthy trees.
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Although it has a parasitic relationship with trees, Chaga does not have any known adverse effects when consumed by humans. This wonder mushroom goes by many names including black mass, birch canker polypore, and cinder conk. 

An Overview of Siberian Chaga Medicinal Mushrooms

Health Benefits of The Siberian Chaga - Medicinal MushroomThe Chaga mushroom has been used for centuries in Siberia and parts of Asia. It’s traditionally drunk as a tea and contains powerful medicinal effects: It was known to boost immunity and overall health — and current scientific studies corroborate these ancient findings. Chaga mushroom’s positive effects are wide-ranging. It can improve body function and sugar levels, prevent cancer, and even strengthen the immune system.
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You must seek the advice of a doctor or health care professional before trying any new supplement. Chaga, in particular, can interact with specific medications leading to dangerous reactions. Chaga poses a risk to diabetics who use insulin since it can disturb blood sugar levels and affect the efficacy of insulin. Those who are on blood thinners should also be careful before using Chaga, too. It contains blood-thinning properties that can amplify the effects of blood thinners. It can also affect those with autoimmune diseases, over-stimulating their immune system.

What Can Siberian Chaga Medicinal Mushrooms Do For Your Health? 

  • Help Strengthen The Immune System

The body fights off an infection or heals an injury by using the immune system’s inflammation response. However, chronic long-term inflammation can increase your risk of health problems. Studies show that Chaga extract can help reduce the inflammation response, shorten the length of your inflammation period, and strengthen the immune system.

  • Chaga Is a Nutrient-dense Superfood

Chaga mushrooms contain a plethora of vitamins and minerals which include B-complex vitamins, vitamin D, potassium, amino acids, fiber, calcium, zinc, iron, and selenium. 

  • Slows Body Aging

Oxidative stress is the main cause of physical aging. Exposure to toxins, the sun, and pollutants causes oxidative stress and can accelerate the aging process. Luckily, Chaga mushrooms contain a healthy dose of antioxidants which helps reduce oxidative stress.

  • Helps Lower Blood Pressure

Oxidative stress is known to increase blood pressure. Since Chaga contain antioxidants that combat oxidative stress, it may help decrease blood pressure.

  • Helps prevent Liver Injury

According to a 2015 study, a Korean research team found that Chaga was able to slow down the development of certain liver problems. It was able to protect against tertbutyl hydroperoxide, a chemical known to cause liver damage. 

  • Helps in Cancer Prevention

In two different studies, conducted in 2016 and 2018 respectively, researchers found that Chaga may contain anti-cancer properties. In a series of tests, Chaga was found to cause apoptosis (cell death) in cancerous cells. According to scientists, the cancerous masses decreased in size by 25%.

What is the Best Way to Ingest Chaga Mushrooms?

Chaga is widely available online, natural food stores, and vitamin shops. It’s more commonly sold as a powder and drunk as a tea, but it’s also sold in tinctures and capsules.
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Chaga isn’t readily absorbed by the intestines when taken as a capsule. Only by mixing it with water, alcohol, or fermented extract is Chaga more easily absorbed by the body. 

What’s the Proper Dosing?

Since herbal remedies aren’t regulated, dosing can tricky. Purity can vary from manufacturer to manufacturer. It’s important to watch out for red flags when shopping for any supplement, including Chaga.

Read the Label

Information is power. This why the label and product description are your friends. Check the label for additives and conduct your own research to make sure it’s safe for consumption. 

Check the Colour

Chaga powder varies in color and it can range from bright orange to dark brown. Darker colors usually mean the powder isn’t refined as carefully and, therefore, contains fewer nutrients and a larger amount of impurities.

Opt for Pure Chaga

If you want the best product, try to find Chaga that contains little to no additives. This ensures you have a superior product that isn’t watered down or contains harmful substances.

What’s the Proper Way to Make Chaga Tea?

If you purchase Chaga tea bags, this process is simple. However, if you buy Chaga powder or Chaga chunks, this is the proper way to prepare a nice, warm Chaga tea. Careful preparation ensures your body absorbs the maximum amount of vital nutrients.

If you’re using Chaga powder, add a teaspoon of powder to a cup of boiling water and let it sit for 5 minutes. Then strain the remaining residue out with a strainer. If you’re using chunks, break them into one-inch pieces. Add up to 5 chunks in one liter of water and let it simmer for 15 minutes. If you want a more flavourful and nutrient-dense tea, you should simmer the Chaga chunks for up to 3 hours.    

The Bottom Line

For centuries the Chaga mushroom has been used as a medicinal tonic—and for good reason. Research shows that it can reduce blood pressure, improve blood sugar levels, kill cancer cells, boost the immune system, support liver function, and slow down signs of aging. Although research is still in its infancy, the results out now are promising.
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If you’re interested in trying Chaga, talk to your doctor first, especially if you’re on medication or suffer from a chronic health condition.

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Guest Contributor: Polly
Editor @ Pure Himalayan Shilajit
Blogger, Internet Marketer

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Spinach Its Mighty Benefits ~ 4 Mega Ones!

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Spinach ~ Its Mighty Benefits
4  Mega Benefits!

Spinach Its Mighty Benefits

One food that has received a high amount of attention time is spinach. Thanks to Popeye, it was touted as one of the first superfoods, and it’s had a stellar reputation ever since.

Spinach is hot in the natural health world with more and more people turning to help enhance their overall health and cure a number of ailments.

Let’s look further at the benefits that nutrient-dense spinach provides so you can see why this is one food that you don’t want to be missing out on.
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Spinach Its Mighty Benefits #1
Low in Calories

One cup of cooked spinach provides a mere 41 calories, and there will be even fewer calories if you eat it raw. Spinach fits any diet perfectly.

Since losing weight is going to require you to decrease your overall calorie intake, adding plenty of lower calorie foods into the mix will be very important for success.
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Spinach Its Mighty Benefits #2
High in Antioxidants

Second, spinach is also loaded with antioxidants. It’s one of the best foods to eat to help combat free radical damage in the body, which can increase your risk for a number of different disease states.

The more antioxidant protection you have, the healthier you will feel overall.
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Spinach Its Mighty Benefits #3
Rich in Vitamins

If you want a nutrient-dense food, you simply cannot go wrong with spinach.

This mighty green is a good source of vitamin K (providing a whopping 1110% of your daily recommended intake), vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, vitamin E, copper, vitamin B1, phosphorus, zinc, vitamin B2 and selenium.
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For excellent cardiovascular health, heart and heart-related issues, magnesium is an essential. So eating spinach is an excellent natural way to obtain this vital magnesium.
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Basically, eating spinach is like taking a natural multi vitamin!

spinach its mighty benefitsThis superfood will go a long way towards preventing you from hitting any nutritional deficiencies and making sure that you are doing your part to achieve optimal health.

Given that most people are short in iron intake, spinach is one great alternative to red meat. One cup of spinach provides over 35% of your total daily requirement for iron.
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Spinach Its Mighty Benefits #4
Stronger Bones

Another nice thing about spinach is that it will also promote bone health.

If you aren’t taking in much dairy products, perhaps because you are lactose intolerant or vegan, you are likely falling low in calcium intake.
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Spinach is an all-natural source of calcium and vitamin K, which is also important for maintaining bone health. These two nutrients work together with vitamin D to maintain skeletal system integrity and help defend against breaks or stress fractures.

Most people only think about calcium in terms of maintaining strong bones but
don’t realise that other nutrients are involved.

The greatest thing about spinach is that it can be used in so many different ways. You can use it in the most traditional way as part of a salad, or you can cook it in omelettes, pasta sauces and stir fry dishes.

It’s good on a sandwich in place of lettuce, and spinach is also a popular blender addition when preparing healthy smoothies.

With a very mild flavor, spinach won’t be all that noticeable in whatever recipe you choose to include it in, making it that much more versatile of a health booster.

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Fit Healthy Eating Into Your Busy LifeStyle ~ 7 Top Strategies

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How to Fit Healthy Eating Into Your Busy LifeStyle

7 Top Strategies to Successfully Achieve This!

Fit Healthy Eating Into Your Busy LifeStyle.
The 21st century is synonymous with a constant rush and much stress from all the to-ing and fro-ing. So it’s no wonder we are easily dazzled by everything labeled “instant” !
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With food, these range from coffee, soup to ready-to-eat meals. Many of us try to find ways to spend less time in the kitchen, and more with our families.
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However, these “fast lane” choices often come at a price. And the aspect of our lives that tends to suffer most as a result is our health. Consequently, we may gain unwanted excess weight, or discover we are suffering from cancer or heart disease. And our looks might take a bashing which then affects our self-esteem and emotional well-being.
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How to Improve Your Cardiovascular HealthParadoxically, this hectic pace of living and their consequences have caused a spike in our global health awareness. This means that we are finally ready to make time for healthy choices and up our health and vitality BUT without cutting our workday short.
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Without further ado, let’s explore 7 ways you can squeeze in some “clean” eats into your busy schedule without spending hours in the kitchen!

1. Master the art of meal-prepping

Fit Healthy Eating Into Your Busy LifeStyleInstead of wasting an hour here and there trying to catch up with your healthy eating regime, you can spend one entire afternoon preparing for the week ahead.
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First of all, start with shopping in bulk and freezing what’s perishable.
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Then, cook and pack your meals in mason jars, or plastic containers, which will keep the food fresh for each day of the week!
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Keep your meat and veggies in separate containers or use dividers to keep them apart, to avoid spoilage.

2. Choose water over coffee

Fit Healthy Eating Into Your Busy LifeStyle Although there’s nothing wrong with an occasional cup of coffee to help you grind through a busy day, relying on caffeine to keep you energized may lead to dehydration.
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Before this becomes a habit, find an insulated water bottle that suits your needs, and always keep it by your side.
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That way, even when you’re working away at your desk, there’s a fresh drink waiting for you to fuel your creativity.
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Enrich your hydrating routine with daily herbal teas, and your body will be forever grateful!

3. Make quick but healthy meals

Fit Healthy Eating Into Your Busy LifeStyle Sometimes your mason jars will fail you and you’ll have to find a healthy meal substitute to maintain your eating schedule.
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However, before you reach for a sugar-packed chocolate bar or a fatty burger, you can munch on healthier snacks like nuts including pecan, almonds and walnuts. They contain all the essential nutrients of your regular healthy meal.
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It’s essential to have a healthy back-up plan for unexpected situations, so that you don’t end up skipping your meals or eating something that belongs to that famous “instant”, but unhealthy section.
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4. Snack wisely

Fit Healthy Eating Into Your Busy LifeStyle In addition to your three daily meals, sometimes you’ll need an additional boost to make it through a hard day.
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You can also pre-pack healthy snacks in individual bags during your meal-prepping ritual, for the sake of convenience.
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Think: almonds, walnuts, peanuts, hazelnuts, and the like, or fresh fruits, all of which will keep your belly full and make for a healthy nibble until your next meal.

5. Start your day with a breakfast

Fit Healthy Eating Into Your Busy LifeStyle From banana-peanut smoothies to the classic oatmeal, you can take your pick from a wide selection of simple breakfast recipes.
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These will give you a health boost without taking away too much of your precious time.
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Skipping breakfast, on the other hand, may cause you to feel cranky, sluggish, and drowsy later in the day.
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Therefore, you need to start with a meal that will lift you up without over-burdening your digestion. Five to ten minutes of your morning make for a great bargain when your health is at stake!

6. Avoid multi-tasking

In an attempt to save time, we often choose to do several things at once, and one of them is usually munching on a meal while we wrap up prepping our presentation or exchanging emails.
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Using your lunch break for anything other than your lunch can be detrimental to your health, because you’ll be more prone to overeating.
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When it’s time to eat, drop everything else, including your phone and tablet. Focus on your colleagues and your meal. This simple ritual will help you chew through your every bite, improve your digestion, and eat the right amount of food!

7. Seek out healthy deliveries

There will be days when you run out of your trusty meal supplies and substitutes. Your second back-up plan should also be a healthy option, not a “fast food” one.
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Depending on your location, there are bound to be grocery stores or restaurants that make and deliver healthy meals to your office. All you need to do is choose the type of meals you want, and you’ll be all set for your lunch in no time!

Article by Expert Author, Luke Douglas
Editor at ripped.me
mrlukeidouglas@gmail.com
 

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Little STRESS BUSTER Book 350
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Stress Relief Handbook for Professionals
The Stress Relief Handbook for Professionals
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Anti Aging Deliberately
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Gourmet it to Peak Health
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