How To Simultaneously Increase Your Physical and Mental Health & Decrease Your Carbon Footprint

After the lockdown of 2020 and a large part of 2021, people of all shapes and sizes are reporting more than a little weight gain as well as, much more importantly, an overall significant decrease in their physical health and wellbeing.

Wonderfully, there are a plethora of ways that you can simultaneously increase the levels of your physical health. As a result, without even trying to, you will also drastically reduce your carbon footprint. What could be better?

For your reading pleasure, here is how to do just that.

Walk More!

Instead of driving to the store, or even taking public transportation, making the decision to have a family walk in the autumnal sunshine is considerably better for your health.

The benefits of regularly embarking on a walk include a decrease in your blood pressure, weight loss, a positive effect on your mental health and wellbeing, and the improved risk of cardiac factors such as high cholesterol. The added bonus is that you can play your part in reducing the damage motor vehicles cause to the environment at the same time as getting fit.

Eat well

One of the best ways that you can improve your physical and mental health is to eat better. Those who have a high-quality diet are less likely to experience depression, and when teens are 80% more likely to get depression without a good quality diet, this has never been more important. This means opting for organic brands and food – organic food is much better for the environment, too, so you are helping yourself, your family, and the earth. Fortunately, you don’t have to worry about the cost either, with this Thrive Market promo code shaving a discounted percentage of your orders.

Volunteer To Clean Local Parks & Beaches

Unfortunately, not everyone in your local area treats the environment as well as they should do. You only have to search for photographs of popular beach destinations or local woodlands and parks to see that, after a public holiday or particularly hot and sunny day, to see the disgustingly large amounts of litter left behind.

Joining a community group that focus on clearing up local parks, beaches, and other areas of the community is a great way to at least start to counteract the actions of these selfish people. Simultaneously, the fresh air in your lungs and the bending and lifting will build muscle tone, and the vitamin D from the sunshine will be gratefully received by your body.

Your Mental Health & Wellbeing

Thankfully and, frankly, long overdue, people’s mental health and wellbeing are finally being taken seriously by the mainstream media and large institutions and, as a result of this welcome shift in attitude, employers now have a legal obligation, rather than merely a moral or ethical one, to look after the mental health and wellbeing of their workforce.

However, your mental wellbeing is primarily in your own hands and, if you are aware enough to realize that it is the responsibility of every single human being to live an eco-friendly life wherever possible, it is important to highlight the copious benefits to both your mental health and the planet earth by helping to make a difference to the environment.

Physical activity encourages the brain to produce serotonin, the fundamental hormone lacking in people with low mood disorders. Additionally, exercise has been proven to sharpen memory skills, give you considerable more energy and focus, encourage feelings of positivity and provide you with a higher level of self-esteem.

4 Tips For Teaching Your Kids How to Cook

Let’s face it, one of the most basic and useful life skills there is cooking. If you can manage to teach your kids to cook, then you’ll set them up for success as adults. However, getting them as motivated to cook as they are to eat may not always be that simple. Kids can get easily distracted, and sometimes it’s way more fun tasting the final product than doing the actual work that it takes to create it. Fear not, parents— we’ve got you covered. Here are some of the best tips for teaching your kids to love cooking as much as you do.

Patience is a Virtue

One of the most important lessons that cooking can teach your child is the value of patience. Patience is an important part of the quality of whatever food you create. Teach your child to respect cooking times as well as cooling methods. The amount of time that you let something cool and the way that you cool it off can play a significant role in the overall outcome, so remind them that rushing can be disastrous in the kitchen! No one wants to eat a soggy cake!

Give Age-Appropriate Jobs

The jobs that you’re going to give your 12-year-old are not necessarily the same jobs that you’re going to give your 3-year-old in the kitchen. Give everyone their own job so that no one feels left out. Younger children can be given something simple like throwing empty packaging into the garbage can or handing you a spatula. Some things require more coordination and delicacy than others, so don’t make the mistake of giving a delicate task to a younger child who could potentially epically fail their mission. set them up for success!

Choose Recipes Together

Choosing recipes together can be a fun way to come up with different ideas for what you want to create together. Not to mention, it’s a lot more fun to eat something that you choose to create yourself. Ideally, you should choose recipes that are fairly easy for if you feel like you’re unfamiliar with the recipe then it could be challenging for you to explain the steps to your child.

Choose something that’s easy to understand and execute so that you don’t get frazzled trying to follow the recipe yourself. The idea is to have fun together, not get upset with your kids or stressed because you don’t understand the recipe.

Make it Fun

Don’t forget to make it fun. Put on music, dip your finger in ingredients, and dance around the kitchen! Don’t take yourself too seriously and enjoy the process! Above all, enjoy the final step of eating your creation!

Sleeping Great? 8 Potential Causes of Tired Eyes

If you often enjoy your recommended seven to nine hours of sleep per night, you might be unsure why you look the opposite of well-rested. If you’re bored of people saying you look tired or can’t fathom why you have developed shadows or bags underneath your lids, it is time to take action. Check out the following eight potential causes of your tired eyes:

  • Dehydration

As you will know, dehydration is dangerous, and it may cause serious health issues, such as urinary and kidney problems, low blood volume shock, seizures, and heat injury, which can even be fatal.

One of the biggest symptoms of dehydration is fatigue, which can cause you to develop tired-looking eyes. As dehydration will decrease your blood volume, your heart will no longer operate efficiently, which can result in exhaustion. The skin surrounding your eyes is sensitive to hydration, which is why it can lead to dark shadows.

  • The Aging Process

The aging process could be to blame for the dark circles around your eyes. As your skin will lose volume and elasticity, you might suddenly notice your eyes look more tired than they used to. It is due to fat wasting away in the face and a decrease in collagen production, which can lead to thinning skin and the development of dark circles. Plus, as the connective tissue will weaken with age, you are more likely to experience sagging or bags, which can make your eyes appear much heavier.

If you would like to banish the hooded, tired appearance, eyelid surgery in Atlanta, GA, could be an ideal solution for your needs. It can improve the quality of the skin surface, which will make you appear refreshed and youthful.

  • Fluid Retention

Fluid retention might make your eyes appear unnecessarily puffy each day. If your eyes often appear tired and puffy in the morning and then improve throughout the day, it is likely due to excessive salt consumption.

Too much sodium can increase fluid in the body outside of its cells. The extra fluid allows the body to retain salt for longer, which can cause the skin to appear puffy. For this reason, you might need to reduce your salt consumption, increase your water intake, and prop yourself up during sleep.

  • Eye Strain

Do you stare at a computer screen each working day? Maybe you are avoiding the eye doctor despite ailing vision. If you often squint when reading and checking distant signs or experience weary eyes at the end of the day, you are likely suffering from eye strain. The issue cannot only cause much discomfort, but the pressure can result in your blood vessels dilating around your eyes, which can lead to tired-looking eyes and dark circles.

Ease eye strain by taking a break from your computer screen every 20 minutes, and improve comfort by looking at an object that is 20 feet or more away. Also, organize an eye examination with a eye doctor, as you may need to wear glasses or contact lenses for reading, driving, or everyday activities.

  • Allergies

Do you have an allergy? If you answered yes, it could be the culprit of your sleepy appearance. Allergies will release histamine, a chemical that can cause the blood vessels to dilate and increased blood flow underneath the eyes.

As histamine can cause itchy eyes, it can lead to inflammation, swelling, and fluid retention by your eyes. Also, you can make dark circles and tiredness appear worse when scratching or rubbing your eyes. The good news is you can treat most allergies with antihistamine medications, which are available over-the-counter.

  • Chronic Dry Eye

Some people can struggle to produce sufficient tears, and the lack of moisture can make the eyes feel strained and tired. Other symptoms of chronic dry eye can include a burning or stinging sensation, dryness, or blurred vision episodes.

If you experience eye strain and believe you have a tear duct issue, talk to an eye doctor about your symptoms. Following an examination and diagnosis, they can choose the best treatment option to eliminate chronic dry eye, such as artificial tears.

  • Your Bone Structure

Your bone structure can determine the formation of dark circles under your eyes, which you might have had since childhood. Your skull contour and the fat underneath your skin can alter your complexion. If you have a deep tear trough, you could have a noticeable semicircle underneath your lower eyelid.

Also, you might have dark circles due to sunken eye sockets, as the bone structure shadow surrounding them can make your eyes appear darker. While you can’t change your bone structure, you can decrease the appearance of dark circles with effective concealers and by applying a cold compress to the area.

  • Excessive Coffee Consumption

Your morning cup of joe might perk you up in the morning, but your midday and afternoon coffees might make you appear tired. If you want to look fresh and awake each day, avoid drinking four or five cups of coffee a day, as it can make your eyes appear swollen.

Plus, excessive caffeine can cause dehydration, which can lead to a dull, tired complexion. Instead, you should stick to one or two cups per day and aim to drink more water. If you want a hot drink, make the switch to green tea, as it offers many antioxidants that can support healthy skin.

Conclusion

If you often enjoy a good night’s rest each night, the chances are one of the above issues is to blame for your sleepy appearance. The good news is that there is often an easy solution to the above issues, which can make you appear refreshed and youthful each day.

So, drink more water, reduce your salt and caffeine consumption, pick up a pack of antihistamines, or consider a surgical treatment to resolve the complaint. The actions could boost your confidence and make you look and feel younger than your years.

 

Minerals: Their Functions And Their Sources

When learning about how your body functions, the terms “vitamins” and “minerals” come up more than most. This is all with good reason, considering vitamins and minerals are what your body needs to function normally! This guide will be focusing on minerals in particular, establishing exactly what they are and why your body needs them.

What Are Minerals?

Just like vitamins, minerals are needed to support your body’s normal function. Your body needs large amounts of major minerals and smaller amounts of trace minerals, but both are just as important as each other.

Sourcing Minerals

There are several minerals out there, but in this guide, we will be taking you through six of the most well-known. You will learn a bit about each one, followed by where to find them.

  1. Calcium

Calcium is needed for the normal structure of bones and teeth. It also regulates the functioning of your nerves and has been found to be needed for normal blood clotting (EFSA, 2009). As you probably already know, calcium is most densely found in dairy products like milk and cheese. It can also be sourced from nuts and leafy vegetables, making it accessible to vegans, too.

  1. Iron

Iron has many important roles to play, including helping you to fight against tiredness (EFSA, 2010). For this reason, many people take iron tablets to safeguard their intake. Iron can also be found in a variety of foods including red meat, fish, legumes, leafy greens and fortified cereals.

  1. Magnesium

Magnesium contributes to the maintenance of a healthy immune system. It also supports hormonal health and the regulation of blood pressure (EFSA, 2010). It can be found in green vegetables, legumes and nuts. This is great news for vegetarians and vegans!

  1. Potassium

Potassium helps to maintain healthy blood pressure (EFSA, 2010). It can be found in many fruits and vegetables as well as milk and meat. This makes it a mineral that’s accessible to anyone, no matter the diet.

  1. Phosphorus

Phosphorus supports the structure of bones and teeth (EFSA, 2009). It can be sourced from nuts and meats, making it a mineral that’s mainly found in high-protein foods.

  1. Sodium

Sodium supports the functioning of your muscles (EFSA, 2011). It isn’t found in many foods, but nowadays, can be found in a lot of processed foods.

Are You Getting Your Minerals?

With such important roles to play in the body, ensuring you are getting all of the right minerals is super important. Luckily, as you can tell by their sources, maintaining a balanced diet will help you to manage your mineral intake. There are, however, plenty of supplements out there should you need them! The choice is completely yours, but we always recommend visiting a nutritionist before making any decisions. They will be able to assess your current situation and decide on what steps need to be taken.

 

The Incredible Benefits of Eating Coconut and Infusing it In Your Diet

Unless you have been living under the rock, you will know that coconut is a fruit of the original coconut palm. Today, it is used for a plethora of reasons across the globe, including oil, milk, water, and preparing tasty meat. Coconuts have been around for more than 4000 years and grow in tropical regions. They have only gained much popularity in the last few years due to their culinary uses and stellar health benefits. So if you decide to incorporate it into your diet, the chances are that you will witness improvement in the quality of your life easily. However, if you have any reservations about consuming it, we have compiled proven health benefits of this fruit for you:

Highly Nutritious

Unlike the traditional fruits that are enriched with carbs, coconut is a good source of healthy fat. However, it also includes protein, vitamin B, and several essential minerals for the body. However, this fruit will provide abundant vitamins, so you can rest assured about infusing them into your meals. For your information, the minerals present in the coconut are highly beneficial for channeling several functions in your body.

Might Allow Blood Sugar Control

As explained earlier, coconut has low carb content and high-fat content, so it might help in lowering the sugar levels in the blood. According to recent research, it has been found that coconut has antidiabetic effects due to the presence of arginine. If you don’t know, this is an amino acid, which is essential for keeping the pancreatic cells function in the right way. They release the insulin hormones in the blood, making it easier for your body to stay active.

Might Improve Heart Health

Studies have found that regular consumers of coconuts have a lower rate of indulging in heart disease. Because heart diseases are on the rise across the globe, people are looking for ways to rest assured about heart health. Check out coconut protein balls at Funch, as they are a rich source of all the vital nutrients for the body. Once you begin to consume them every day, they will have a profound impact on your body.

Contains Powerful Antioxidants

If you don’t know, coconut meat includes phenolic compounds that are strong antioxidants in the body and will protect from any prospective oxidative damage. According to lab tests, it has been found that coconut is a strong antioxidant and can help prevent bad cholesterol levels, and will also reduce the chances of an individual engaging in serious heart disease. So when you have such a stellar fruit around, you don’t have to rely on fizzy drinks.

Easy Addition to Your Diet

Today, coconut is infused in every meal and dessert out there. Its meaty texture is enough for culinary lovers to infuse it in rice dishes, fish stews, curries, and even the breaded shrimp. Because the texture is smooth, it can be crushed and sprinkled over the desserts as well.

Common Remedies to Managing Chronic Pain

Chronic pain is incredibly complex, and there are a range of different treatments available to try and rectify it, all of which come with different levels of practicality and invasiveness. The fact is, it can take people a long time to find out what methods might actually work for them and which simply have no impact.

Some of the options available range from the likes of hot and cold therapy, Yoga, and even drug treatments. Realistically, to fully take productive steps towards managing your chronic pain, you should contact specialists such as those at ChartSpan. Here, you will be met with one of the nation’s leaders in chronic care; they will be able to fully assess you and recommend the necessary treatment methods.

Of course, while you are waiting for an appointment, there are some simple remedies that a lot of people find effective. This article will discuss these methods in greater detail.

Physical Techniques

Starting with physical techniques, a lot of these can prove to be effective. Of course, it may be something you wish to speak to a professional about first, as a lot of these methods can cost money, so you want to ensure that whatever you spend will be going towards something that will genuinely ease your pain.

Hot and Cold Therapy

Hot and cold therapy is a common and safe method that a lot of people use to try and reduce the pain that they experience. There is a difference between the two. Heat tends to relax the muscles in your body and consequently dilate the blood vessels while also promoting healing after an injury. In contrast, cold therapy reduces blood flow in the body and can therefore treat cases where pain has been caused by inflammation. The method of cold therapy usually involves applying an ice pack to the affected area and wrapping it in a towel.

Massage

A lot of people would likely happily receive a message even if they weren’t suffering from chronic pain; however, the result of one really can have a huge impact on any tender areas around the body. It can especially be useful if you pair it with physical therapy and pain medication. Some of the benefits of massages include:

  1. Improved relaxation
  2. Increased flexibility
  3. Reduced inflammation
  4. Improved circulation
  5. Improved posture
  6. Improved stiffness

This is certainly a method worth considering if you find yourself suffering from lower back pain, as a review in 2007 found that it can be a great remedy for it.

Acupuncture

This is the practice of a trained professional applying thin needles to the skin at precise points of the body, all with the outcome of reducing pain and alleviating stress. Thanks to some information put forward by the National Center for Complementary and Integrative Health, there is a good amount of evidence that suggests this technique could help people to manage a variety of different pain conditions.

The proposed benefits of acupuncture include:

  1. Pain relief
  2. Improved relaxation
  3. Reduced muscle spasms
  4. Reduced inflammation

This is a safe practice but if you opt for it, ensure it’s been done by trained practitioners and using sterilized needles.

Mind-Body Techniques

Of course, not all treatment methods have to be physical, as there are various mind-body techniques that can also help alleviate chronic pain.

Yoga

Yoga is a form of exercise that aims to relax, strengthen and keep the body flexible through a variety of different stretches. There was a study carried out in 2010 that found yoga isn’t necessarily the best way for patients to reduce their pain; rather, it allows them to cope with it better and become more in control of it. It is an incredibly accessible practice as there are apps and videos online to talk you through sessions, so it is definitely worth considering.

Tai Chi

This is another form of exercise therapy that involves slow, continuous, and fluid movement of the body, combined with breathing and relaxation techniques. It is an incredibly gentle technique that eases the joints and muscles, so as a result can also reduce the pain you feel.

Simple Relaxation Techniques

Dealing with chronic pain can be an incredibly stressful experience, and so there are a lot of reasons as to why people would need to generally practice trying to remain calm and destress. These methods are also helpful as they can ease the tension in your body, reduce muscle spasms, aches and pains. Essentially, by relaxing, you will be easing stress, which could assist in reducing your chronic pain as a result.

Deep Breathing Techniques / Meditation

There are a lot of slow breathing techniques that are great for reducing stress; this includes box breathing. In the same vein as deep breathing, you can also practice meditating as this is a very effective way of shutting off from the outside world and turning your attention inward. This is a very accessible practice, thanks to a number of meditation apps that are available.

Progressive Muscle Relaxation

This is a relaxation method that involves tensing and relaxing each muscle group for 10 seconds each, all the way from your head to your toes. While you’re doing this, you should focus on breathing and also avoid using muscles that feel painful to contract.

Think Calmly

This practice also falls into the realm of meditation, but if you close your eyes and go to your “happy place” which could be a calming scene of something like a sunny afternoon in nature or on a beach, it can be a great way to alleviate your stress.

Conclusion

People all over the world suffer from chronic pain. If this includes you, you should seek advice from a medical professional; however, above are some of the most common methods that people employ to reduce the overall pain they feel. These vary from physical activities to mind-body techniques to different methods of relaxation.

 

Baby Formula Guide

Breast milk was and still remains the best baby food. No infant formula can be a 100% substitute for mother’s milk. However, there can be lots of reasons why breastfeeding is not an option. That’s when formula feeding comes to the rescue. Thankfully, the choice is massive and the ingredients are as close to the real thing as it gets.

But a great choice of products can also be a problem. If for whatever reason you can’t breastfeed your baby, you should be extremely thorough and careful about picking exactly what they need.

Formula ingredients

When it comes to baby formulas, there’s a set of strict requirements they must meet, no matter where they are produced. This means that standard infant food ingredients are quite similar for all products on the market. Here are some of the components you can usually find when reading the label:

●    Proteins. The basic building material for your baby’s body cells. It’s important to note the exact protein content of the product. Normal protein intake for a 6-months old child and younger is about 0, 05 ounces per every 2 pounds of weight. Infants 7 to 12 months old should get no more than 0,38 ounces of proteins a day. These values allow reducing the pressure on the kidneys and lower the risk of allergies.

NB: note the whey protein to casein ratio. The optimal ratio is 60:40 for the first 6 months of your child’s life and 50:50 for the second half of the first year. This kind of protein digests better.

●    Carbs. The main source of energy. It would be best if the majority of carbs in the infant baby formula are in the form of lactose, just like in breast milk. Lactose improves calcium and iron digestion, as well as digestion in general. Some of the product’s carbs might come in the form of maltodextrin. It’s a polysaccharide that ensures longer periods of satiety.

●    Fats. This component is responsible for nervous system development. It also plays an important role in the visual sensory system and immunity development, regulates metabolism, and improves digestion and blood flow. In the organic baby formula, fats come in the form of linoleic and ἀ-linoleic fatty acids. These ingredients must be there, no matter the product.
There must also be polyunsaturated fatty acids such as docosahexaenoic acid (DHA) and arachidonic acid (ARA). Your child can only get them from food, both natural breast milk and quality baby formula. These acids improve the development of the eyes and intellect.

●    Lutein. Carotenoid with antioxidant properties that protects eye retina from the harmful effects of UV light.

Apart from all the above, make sure that your baby formula contains only organic ingredients. There is a wide variety of organic baby milks you can find on online stores like Organics Best.
Baby food types
Consistency

●    Powdered. These come in dry powdered form packed in carton, plastic, or tin boxes and are usually the cheapest on the market. To prepare your infant milk, you have to mix them with warm water. For example, there is a wide range of powdered Holle formulas.

●    Concentrated liquid. Unlike powdered organic foods, these are easier and faster to prepare. You will still have to add some water to it, though. These products are more expensive than powders.

●    Liquid. These formulas are ready to use and only require some warming. Liquid products are usually the most expensive and they have the shortest shelf life.  HiPP formulas offer a great choice of liquid organic baby foods.

More information can be found on the page: Best Organic Baby Formula 2021

Cow and Goat Milk-Based Formula

The majority of baby milk formulas are cow milk-based. But because cow milk protein is foreign to the human body, baby foods include its modified form. Based on the degree of protein processing, there are such formulas as:

First milks. These products are based on demineralized whey and are very similar to breast milk. They are fairly light, nutritious, and digest well. These formulas also include polyunsaturated fatty acids, vitamins, minerals, and nucleotides. They are best for newborns.

Second milks. Casein-based infant foods. These often contain the same additional ingredients as other formulas. However, they are normally considered more filling and nutritious. If your baby gets hungry faster, this might be the choice for you. Casein-rich infant milks are better for infants from 7 to 12 months old.

Follow-on milks. Based on powdered whole cow milk, these infant foods contain starches and sucrose. They don’t contain whey. Because of this, follow-on foods can’t be used to feed infants under 6 months old.

Special formulas

  • Sometimes, infants have certain health conditions that require special foods. These are usually lactose-free, iron-high formulas with probiotics and lactulose.
  • Special baby foods for preemies and low birth weight infants are high in protein, vitamins, and whey. These formulas are usually marked as “0” or “Pre-”.
  • There are hypoallergenic products for infants susceptible to allergies. They usually have an HA mark.
  • For cow milk lactose intolerant babies, there are soy, lactose-free formulas, or foods based on goat milk.
  • Anti-reflux products help infants suffering from frequent spit-ups. They are marked as A.R.
    Infant formula staging

The contents of infant foods largely depend on a baby’s age. Based on your child’s stage, all infant products have appropriate marking.

1.    Products marked as “0” or “Pre” are intended for newborns, preemies, or low-weight infants.
2.    “1” mark means that this formula is for babies up to 6 months old.
3.    “2” is for infants from 7 to 12 months old.
4.    “3” is for children older than 12 months.

Infant foods are not cheap. This, however, does not mean that you should save by buying cheaper products. Remember that your child’s health and development depend on the quality food they get during the first year of their life.

 

Top 10 lean meat cuts to try

Meat is an excellent source of protein and iron. But many people fear that it can be unhealthy if they choose a fatty cut. Similarly, choosing processed meats as also a big no-no with close links to heart disease and obesity.

Instead, opt for lean cuts of meat as they are digested by the body quicker and are a healthier source of protein. Sticking to organic and grass-fed meat is also beneficial for our health, as it contains much higher levels of omega 3. High-quality meats are often best sourced nowadays via a home delivery meat box sourced from ethical farms. Read on to discover the 12 of the leanest cuts of meat you can buy.

Top Sirloin

Top sirloin is one of the leanest cuts of beef – it contains around 10 grams of fat per serving, but only around 4 are made up of saturated fats. This cut is very high in protein, with around 50 grams per serving. At around 156 calories per 100g serving, this meat is also low in calories.

Beef Tenderloin

With around 4g of saturated fat in a serving, tenderloin is equally as lean as top sirloin. However, it contains far less intramuscular fat (or marbling in culinary terms). Be careful when cooking tenderloin, as it can dry out easily – but with around 196 calories per 100g serving, this cut is a great lean alternative.

Flank Steak

Though technically not a steak, this cut is full of intensive flavour and is also very lean. It comes from the belly muscles of the cow so contains almost no fat, with only 3.6 grams of saturates in a 100-gram serving.

Roast Beef

Though a roast beef joint is less lean than other cuts of meat, it is packed full of nutritional value. Deli-style, thinly cut roasted beef is the leanest, with only 1.5 grams of saturated fat per 100 grams. Ask your butcher for the leanest cut available. Or, order yourself a meat box online for a guaranteed lean meal.

Beef Mince

When buying ground beef, make sure to look for the less than 5% fat option, as this is the healthiest possible but contains maximum flavour. With around 150 calories and just 1.8 grams of saturated fat per 100g serving, minced beef is perhaps the healthiest option when choosing red meat.

Chicken leg, no skin

Chicken is one of the healthiest meats you can eat. It is highly nutritious and an excellent source of protein. It is also very low in saturated fat, making it healthy for the heart and beneficial for bone health. Most of the fat contained in chicken is in its skin. Once removed, a chicken leg contains just 136 calories a serving, with only 1 gram of fat.

Chicken breast

Chicken breast is also incredibly lean and has a high protein content. It is low in calories, with only 125 per serving, and contains less than 0.4 grams of saturated fat – the leanest meat so far.

Lean lamb chop

Lamb is a fairly lean and nutritious meat, though it is far more fatty than white meats such as chicken and turkey. However, lamb chops are full of protein and low on fat, with less than 4 grams of saturated fat per serving. It also contains high levels of iron and omega-3 making it a very healthy cut.

Pork Tenderloin

Though pork is a typically fatty meat, tenderloin is the exception. It contains just 120 calories and 2.9 grams of total fat per serving, making it a delicious yet healthy cut of meat to try.

 

8 Benefits of Massage for the Body

If you’re considering investing in a massage, you’re probably wondering what the benefits would be to you, and whether or not the benefits you’ve heard about are going to be effective in your situation.

Massage is a great way to boost your health, and it can be customized to fit your exact needs.

Find a Qualified Massage Therapist

It’s really important that you go to a qualified massage therapist in a professional clinic or spa to get the best results.

If you’re trying to find a qualified massage therapist in your area, try searching on Yelp for reviews of potential candidates, take a look at heavenandearthmassage.co.uk to see what kind of therapies you may want to invest in.

If you’re new to massage, it’s a good idea to do some research about what can be involved so that you can relax and enjoy the experience.

Here are some of the benefits that you may experience from getting a great massage.

Reduces Stress and Tension

Massage can help reduce pain in the body caused by muscle tension. Stress can actually be very painful, and this is one of the main reasons that people pay for massages.

The stressors on your body might be physical stress or emotional stress, and they can cause you some pain that may be relieved with massage.

Promotes Relaxation

Massage therapy is already relaxing, but the process can also help to heighten relaxation both during and after your appointment.

The physical stress and tension in your body will be released as a result of massage, reducing the effects of aches and pains in other parts of your body.

Improves Circulation

During a massage, the skin is warmed up with hot stones or heated oils. Blood flow is then increased which helps to move waste products out of the skin cells.

This helps to improve circulation and support other systems in the body. It’s kind of like an all-over cleansing, and it can help restore energy flow in the body.

Can Improve Joint Mobility

Massage can help to improve the joints in your body, allowing you to move and turn more freely than normal. This can promote general mobility, joint mobility, and help to relieve pain and stiffness in your body.

Improves Sleep Quality

A massage just prior to bed can help to encourage a night of more restful sleep and reduce breathing or heart rate irregularities that can disturb your sleep.

It may also help you to fall asleep faster than normal, which means you’ll get a better night’s rest. Massage can also help to improve sleep after it’s been disrupted by illness or physical pain.

Improves Posture

Massage helps to improve posture by working on the muscles and inner workings of the body.

Over time, this can help to improve posture.

Relieves Headaches

Massage can help to reduce headaches by increasing blood flow to your head.

The massaging action helps your muscle tissues release any tension that may be contributing to your pain, and it can also help you manage stress levels, which are also a major factor in headaches.

Can Help to Reduce the Effects of Aging

A massage is a great way to keep the skin healthy and wrinkle-free as we age.

The act of massage stimulates circulation in your skin, this helps to keep your skin looking youthful and vibrant.

 

How to get inclined to a Gluten-free, vegan diet?

Are you one of those indolent persons dealing with a dietary dilemma in a gluten-free diet? A vegan diet is broadly welcomed and catered for! Thankfully, people love to thrive on a gluten-free diet.

But, what would happen if you try to incorporate a second dietary need? Eliminating gluten from the diet in order to be vegan may feel intimidating sometimes. Let it be any personal or health concerns; you must consume zero gluten foods.

Freedom Jars thinks that food is the most potent medicine as its nutrition contents affect us severely. So, we should start making the appropriate decisions as far as dieting is concerned! Without delay, let’s find out how to ease your dietary needs while staying healthy.

Why is it necessary to go gluten-free?

Gluten causes Coeliac Disease. Certain people can’t intake the protein, named “gliadin,” due to their gluten intolerance. However, it provides a disadvantageous reaction in their body. That’s why you must avoid cross-contamination and exclude all gluten-based food items.

What is known as a “gluten-free” diet?

It is one of the specific diets, which expels all gluten-contaminated foods. These are:

  • Rye
  • Wheat
  • Barley

There are simple swaps, for example, altering conventional wheat flour for buckwheat flour in a recipe. Several other options are there too! So, the gluten-less gains and substitutes are:

  • Quinoa
  • Tapioca
  • Almond Flour
  • Corn
  • Rice (including brown or wild)
  • Oats (These are naturally free from gluten but often get contaminated during processing. So, better to opt for gluten-free oats.)
  • Buckwheat
  • Potato Flour

So, the sweet potatoes and regular potatoes are free from gluten. That’s why these are the most unrivaled options when you are on a vegan yet gluten-free diet.

What to keep into account during gluten-free baking?

Such baking and cooking processes require high moisture content than traditional recipes.

Pasta

Out of numerous vegan and palatable pasta options, you don’t have to stop eating that fav pasta dish. Make sure to buy that pasta made of lentils, brown rice, mung beans, chickpeas, and quinoa. All these items are less processed and contain higher protein.

Bread and crackers

Why don’t you try preparing gluten-free bread using flour substitutes, for example, buckwheat and chickpea? The best options will be choosing oat crackers or buying a mix. So, if you are a restaurant owner, click here to hold you accountable for your supreme business decisions for making gluten-free foods.

The benefits of a gluten-free, vegan diet

The vegan diet by focusing on whole grains, seeds, beans, and colorful fruits can offer:

  • Abundant fiber for a better blood sugar balance and a healthy gut.
  • Minimized saturated fat for heart health.
  • A wide array of phytonutrients, which help safeguard you from disease.

Start eating vegan foods today in your breakfast, lunch, and dinner! Do you want to follow a complete food plant-based diet? Click here to know more about food and pharmaceutical products! So, it would be best to start focusing on living healthy lifestyles by incorporating food recipes, which are free from gluten.