Food and Drink Archives ~ Health Sifu

April 18, 2018 By Luckily Leave a Comment

Fit Healthy Eating Into Your Busy LifeStyle ~ 7 Top Strategies

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7 Top Strategies to 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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Paradoxically, 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

Instead 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

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

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 a healthy Optifast bar , designed to 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.

4. Snack wisely

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

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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February 1, 2018 By Luckily Leave a Comment

Natural Remedies For A Good Night’s Sleep ~ 5 Fantastic Natural Solutions

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5 Natural Remedies For A Good Night’s Sleep

Insomnia can be extremely debilitating. It can cause us to behave erratically and even dangerously, especially when we’re behind the wheel of a car.
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It can interfere with our personal lives, our relationships and our work.
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While there are many different lifestyle and dietary factors that can cause insomnia, there’s no denying its effects. Sleep is tremendously important for our physical and mental health.
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A lack of sleep can exacerbate stress levels, anxiety and depression. Its lack can affect slow recovery time significantly after exercise or injury. And a lack of sleep can also cause us to put on weight or have great difficulty losing excess weight.
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Sleep is when our bodies repair themselves. And when we don’t get sufficient quality sleep, it’s not only extremely distressing but hugely detrimental to our health and our quality of life.

Why you shouldn’t need to take sleeping pills

In most situations, when something goes wrong we often turn to a pharmacological solution even though this may not solve the problem as effectively or comprehensively as a natural solution or addressing the lifestyle factors that lead to a lack of sleep.
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Sleeping pills can have some pretty scary side effects, and they don’t provide the healthy and natural sleep that our bodies need to repair themselves.
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Sleeping pills can impair your cognitive functions the morning after and even lead to sleepwalking. They’re also highly addictive and should be used only as a last resort when suffering from medically diagnosed insomnia.

Look at your lifestyle…

Your first step should be to address the causes of your inability to sleep. If you have a stressful job you will likely spend your time at home coming down from the adrenal high of the daily grind so you may need to take steps to restore your adrenal balance.
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Include exercise in your daily routine (at least 2 times a week) as this will help to regulate your internal body temperature as well as your brain’s production of serotonin and dopamine levels to aid sleep.
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Change your diet for the better. You should cut down on stimulants like caffeine and sugar, especially after midday. Eat more healthy foods like energising salads.
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If you’re still struggling, you may find the 4 natural remedies discussed below as effective as sleeping pills without the harmful side effects…
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1. Magnesium

Studies have shown that a healthy magnesium intake can aid the kind of deep and restful sleep that our bodies need.
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You can buy a magnesium supplement or, better yet, fill your diet with natural sources like sesame seeds, bananas and almonds.

2. Essential oils

There’s virtually nothing that these natural powerhouses can’t do which is why they’re instrumental in a variety of home made cleaning and beauty products.
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In getting some much needed sleep, a combination of bergamot oil and lavender oil with a little sandalwood and frankincense have proven to be effective in aiding natural slumber.
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Pop some scent sticks into this formula and put it by your bedside. Hopefully restful sleep will follow.

3. St. John’s Wort

This cheerful little flower is an effective natural solution to stress, anxiety and depression.
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It is a natural source of the mood-lifting chemicals hyperforin and adhyperforin.
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So if your nights are plagued by dark thoughts which keep sleep at bay, take a few drops of St John’s Wort extract under the tongue.

4. Valerian Root

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Valerian root is an oft cited source of restful sleep even for genuine insomniacs and has been used for centuries.
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The root can be chewed or brewed in a tea though it is usually taken as a capsule.

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July 18, 2017 By Luckily Leave a Comment

Turmeric vs Curcumin – What Is the Difference?

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Turmeric vs Curcumin

Traditionally used as a spice across the globe and inevitable part of herbal medicine in the East, turmeric makes a pretty common item on many recipes’ ingredients lists, especially nowadays, when there’s so much fuss about detox food.
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Turmeric can be used solo or as a necessary part of curry mixture but its naturally occurring chemical compound – curcumin – is the new name in the game.
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Since Western medicine is starting to study the potential benefits of turmeric for curing various diseases, it’s completely understandable why these two, relatively unknown terms, often get confused.
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So, let’s learn the difference between turmeric and curcumin.

What’s what?

As we already mentioned, turmeric is a broader term referring to the bright yellow spice that matches the chicken greatly.
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The herb turmeric originates from Asia and it belongs to the ginger family. The spice is made from the turmeric’s rhizome that gets boiled, dried, and then turned into powder.
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Besides the powder, turmeric oil can be extracted from the rhizome. It contains a number of compounds that give turmeric its aroma.

Curcumin, on the other hand, is one of the most important components of the group curcuminoids – a group of antioxidants that give turmeric its fantastic yellow color.
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Turmeric is proven to be beneficial to health but all of that good stuff is actually found in curcumin. And since curcumin makes only 2-5% of turmeric’s rhizome content, it’s clear that just growing turmeric can’t be enough to suit the needs. Another problem is bio-availability.

Bio-availability

Although it sounds complicated, bioavailability is actually connected to absorption – it’s a term that describes what amount of the ingested component is available to the body once you bring it in. It turns out that turmeric has low bioavailability, which is a shame because it can be very beneficial for health.

That’s why scientists came up with several solutions to boost the absorption of turmeric. One of those solutions is health supplements that contain curcumin. They’re based on the findings that curcumin is easier to absorb when it’s mixed with certain components, such as piperine, fats, oils, phospholipids, etc.
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For example, it’s hardly soluble in water, but reacts with fats pretty well while the active ingredient of pepper, piperine, increases curcumin’s bioavailability by 2000 percent! Therefore, it’s a great way to make the most out of this precious herb.

Health benefits

Turmeric is tasty but its preciousness becomes even more obvious when it comes to determining its medicinal value. Namely, turmeric has a plenty of pharmaceutical characteristics – it’s anti-inflammatory, antioxidant, antiseptic, anti-allergic, anti-tumor, digestive, stimulant, and much more. But what does it all mean?
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First of all, turmeric is usually on top of the anti-inflammatory food list and, since chronic inflammation often leads to serious diseases, fighting it is a must. Furthermore, reducing inflammation means reducing pain so meals with turmeric and curcumin-based supplements can be used as all-natural pain relief remedies.
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Some preliminary lab studies showed that turmeric might be a good protection against skin diseases, Alzheimer’s, high cholesterol, diabetes, osteoarthritis, and much more. Besides, studies are being conducted each day so it’s yet to see what more good turmeric can bring.
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As you can see, including turmeric (and curcumin) in your diet is a must. Prevention is always better than the cure and since this precious herb can become your health’s natural shield – seasoning your meals with turmeric and taking curcumin-based supplements is only a logical thing to do.
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It’s not just healthy but also delicious, so next time you go shopping – make sure this yellow spice gets into your shopping cart.
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Author
Nicole Noel

nicole@highstylife.com
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May 12, 2017 By Luckily Leave a Comment

Health Boosting Foods ~ 7 Surprising Gems!

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Health Boosting Foods

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Some foods claim serious bragging rights! Such foods have the power to reduce the likelihood of diseases such as diabetes, cancer and heart disease.
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They can help boost your immune system. In addition, they protect your skin and help you lose weight!
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Here’s our quick guide to 7 of the best superfoods you can put in your body!

Greek Yogurt

Health Boosting Foods .
Yogurt is a tasty way to get calcium. It’s often a better food to find it than some of your favorite snacks.
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This superfood is also loaded with immune-boosting bacteria! Greek yogurt has twice the protein as regular yogurt.
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So next time you are in the supermarket and fancy a creamy treat, be sure to pick this up!

Salmon

Salmon is an excellent source of vitamin D. It is also one of the best sources of omega-3s that you can get.
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These fatty acids have a huge array of benefits. They range from boosting your mood to minimizing arthritis, to preventing heart disease.
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Salmon also takes much longer to digest than many foods. As such, this fish will make you feel fuller for longer. It might just help stop your food cravings throughout the day.

Avocado

Health Boosting Foods Ah, the avocado! You don’t need a qualification from the Nutrition Therapy Institute to know all about this lovely fruit.
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Not only is it currently super trendy to eat. It’s really tasty and super good for you!
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These buttery balls of goodness are a great source of mono-unsaturated fats. Such fats are linked to lowering the risk of heart disease.
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To avoid weight-gain, replace with an avocado where you would usually eat something which is high in fat like mayonnaise.

Figs

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Not only are these fruits super tasty and delicious on desserts, but they are filled with potassium. These super fruits are great for lowering blood pressure.
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Six fresh figs provide a whopping 20% of your RDA for potassium – about double what you’ll get from a large banana.
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They’re also a good source of calcium, with as much per serving as half a cup of fat-free milk.

Dark chocolate

Health Boosting Foods Life just isn’t worth living without chocolate! Or so some people say…
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It’s really true ~ this darling food is very nutritious.
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Dark chocolate has a whole host of nutritional and health benefits. It’s filled with flavonoid antioxidants that stop your arteries clogging up.
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Surprisingly, it helps with weight loss (really) as it tends to make you feel fuller for longer.

Peanut butter

Stick to an unsweetened peanut butter made with real peanuts and NOT with trans-fat oils or margarine.
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Such a peanut butter is immune-boosting. It is a magnesium-filled treat, a tasty delight which can make us feel good about our snack choices.
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It is high in protein and fibre, which will keep you full for hours. It is also a good source of mono-saturated fats. These are proven to ward off diabetes and aid with weight loss.
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Crunchy peanut butter usually contains more fibre and less sugar.

Wine

Health Boosting Foods There is a God! Wine has antioxidants which help lower cholesterol levels and improve heart health.
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Wine also contains a compound called resveratrol (more common in red wine than white). This precious compound has been shown to ward off depression and regulate blood sugar.
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Be warned though: more than a couple of glasses per week can significantly increase your risk of degenerative disease. Drink moderately and responsibly.
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May 11, 2017 By Luckily Leave a Comment

Your Home Your Health Haven ~ Utilising Your Home For A Healthier Lifestyle

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Your Home Your Health Haven

Are you someone who’s determined to lead the healthiest life possible? Do you want to ensure that your mind and body are both in the best shape possible?
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If the answer is yes, then an area that you don’t want to forget to focus on is your home.
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This is because the place where you spend most of your free time could just offer the solution to your health worries. You can use your home wisely to improve your health and lifestyle.
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So with that in mind, below are 3 tips and ideas for utilising your home to aid your healthy lifestyle. For everything that you need to know, just read on!

Utilise your garden

If you are lucky enough to have a garden of your own, you should take advantage of it for your health.
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Studies have shown that eating organic produce comes with many health benefits. These include a healthier immune system to a lesser chance of contracting cancer.
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Organic food is expensive and is often unaffordable in the supermarkets. So if you’ve got a garden, why not grow your fruit and vegetables yourself?
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Sure, it will much time and effort to plan and organise and to keep on top of things. But if having a vegetable patch and fruit bushes and trees improves your health, it’s worth the time and effort. Isn’t it?
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Another way that you could utilise your garden if you have space is to dig a well. With this useful water supply, you wouldn’t need to rely on water from a water company. You can use your own well water.
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If you like this idea, just make sure to get a filter for your well water. This will ensure that the water you are drinking is pure and free from toxins.
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There’s a reason that millions of bottles of filtered water sell each year. This is because filtered water better for you than regular tap water.

Invest in houseplants

You may not be aware that the absence of houseplants in your home is not healthy. The chances are that you are breathing in dirty air.
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The air within our homes is filled with many different chemicals and germs. Breathing in this air can sometimes make us unwell or cause health problems in the future.
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However, by adding a selection of carefully chosen houseplants to your home, you can cleanse the air that you are breathing in. This will boost your health.
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The best plants to invest in for your home include a Boston Fern, English Ivy, a Peace Lily and Golden Pothos.

Make smarter use of unused spaces

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Any unused spaces within your home should be used smartly. You can transform free space into rooms that can give your health a boost.
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The best health-boosting rooms you can create in your home are a gym, a sauna and a relaxation room.
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These rooms all aid your general health in one way or another. As such, transforming them into health-enhancing rooms are a worthwhile investment to make.

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Your home can be somewhere that helps to improve your health. It’s just a case of being willing to utilise the space, and making the most of it!
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Go on, have a go! Make your home your health haven!
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May 3, 2017 By Luckily Leave a Comment

Improve Your Health From The Inside Out ~ 6 Easy Changes & Swaps

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Improve Health Your Health From The Inside Out ~ It’s easier and more fun that you’d ever imagine!

I don’t think I will ever come across anyone who doesn’t want to be healthier, feel better or improve their overall well-being.
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But what we take into our bodies does have a massive effect on our health and how we feel. So it does make sense to work on your body from the inside out.
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Small steps that you make on the inside will make a difference to how your feel on the outside. It’ll also affect how much you’ll be physically able to do.
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So below are 6 easy swaps or changes that you can make. They will sure help you stay healthy and well.

Use Essential Oils
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Essential oils are a completely natural way to take care of yourself. They can help improve the look of your skin, as well as heal your body from the inside.
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As long as they are therapeutic grade, then you can ingest certain ones like lemon.
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Add a few drops to water, and you have a hydrating and detoxifying drink in one.
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Make Changes at home
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There can be certain things that you have in the home that could be making you feel unwell without even realizing it.
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Larger problems, like issues with your water pipes, could be eliminated by introducing copper and silver into the pipes, for example.
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But even smaller things like scented candles can give off toxic fumes if they aren’t soy or beeswax. These can give you headaches and be inhaled; never a good thing.
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Keep Your Home Clean
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Parasites like dust mites can gather quickly. They can also cause allergies and illness. So it is important to stay on top of it all. Clean and replace your bedding as often as you can, as well as vacuuming often if you have carpeted floors or rugs in the house.
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Avoid Hidden Fats
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If you read that a food is creamy, stuffed or breaded, then you can pretty much guarantee that it is going to be full of fats (and not the good kind).
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So avoid these kinds of foods where possible. Limiting your intake of dairy can help with a lot of people’s stomach issues. That is not to say that you can’t have any; you just need to be more selective and not have dairy with every meal.
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Choose Healthy Fats
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There are unhealthy fats that you should avoid. But there are good fats that you need to include in your diet, like oily, fish, olive oil, and avocados. Don’t be put off by the word fat; they’re not all that bad (in moderation, of course).
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Cut down on caffeine
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Caffeine can have benefits, but the majority of us have far too much of it in our systems each day. From fizzy drinks to hot ones, it can be everywhere.
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So limit how much you have each day. Caffeine can create havoc in your body. At the end of the day, caffeine is addictive. So it is best to avoid where you can.
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Food and Drink

. 7 Top Strategies to Fit Healthy Eating Into Your Busy LifeStyle