People decide to reduce their meat intake for a variety of reasons. Maybe you took a trip to a farm and had profound eye contact with a beautiful bovine or watched a hot dog documentary. Maybe you want to reduce the cost of your grocery bill or need to eat less meat for health reasons. Whatever convinced you that it was finally time to make the change, it didn’t give you instructions on how to go about it.

While eating less meat is easier said than done, it’s also not as hard as many people think. It’s a more intentional way of living, yes, but one that is deeply rewarding. Whether you’re tapering off or cutting out meat entirely, here are four tips to help you incorporate alternative meals into your diet.

1. Eat Alternative Proteins

One of the biggest ramifications of reducing your meat consumption is that you’re also often reducing your protein intake. It’s no secret that animal meat is one of the most straightforward ways of ingesting this vital nutrient. Protein plays a large role in helping your body repair its cells and generate new ones. So it’s important to make sure you’re not just replacing chicken with a salad. While meat may be one of the most straightforward ways of getting protein, there are plenty of others.

Some of the best alternatives are easier to access than you might think. There’s a good reason many people eat eggs for breakfast — there are about six to seven grams of protein in each one. Most nuts, soy-based foods like tofu, and complex grains like quinoa are also great sources of protein. Plant-based protein has recently become more popular. You can even get a plant-based meal at fast food restaurants ranging from Burger King to White Castle. With all these options, it’s easier than ever to add meat-free meals to your diet.

2. Buy a Plant-Based Cookbook

Admittedly, reducing your meat consumption and increasing your protein intake from alternative sources can take a lot of research. The initial switch is where most of the work takes place, and it is likely one reason why some don’t change. The good news is you don’t have to do it all alone. In addition to the plethora of excellent resources online, you can use a plant-based cookbook to help start your journey.

These books have healthy, filling, and delicious recipes contained within their pages. You can also use them to help you set goals that will develop your plant-based cooking prowess. For example, you could set out to make one meal from your cookbook a week, then two, three, and so on. Eventually, you could even host a dinner for friends and family composed entirely of plant-based dishes you’ve made. No matter your goal, once you taste a few of these cookbook meals, you might never crave meat again.

3. Practice Meatless Mondays

New habits have the potential to revolutionize the way you live your life. The tricky thing about new habits, though, is that they themselves have a habit of not sticking around. For example, have you ever tried to make a New Year’s resolution last for more than a month? Usually, the first week or two of any new habit is the easiest, when your motivation is at its peak. The secret to long-term habit formation is using proactive techniques that work even when you just don’t feel like it.

Scheduling is one of those proactive techniques. Many people who eat less meat choose to do so on Mondays for the cheeky alliteration of “Meatless Mondays.” But you don’t have to restrict yourself to eating meat alternatives on just the first day of the week. The core idea here is to create a repeating expectation of what you’ll eat on a certain day of the week. You can plan your meals ahead of time for this day, so you’ll be less tempted to betray your intentions.

4. Try New Restaurants

Have you ever wanted a good excuse to eat out more? Well, incorporating more meat-free meals into your diet is one of the best you could ask for. As more and more people begin to seek meat-free alternatives, the demand for delicious veggie-based restaurants increases. While finding these kinds of restaurants can still be a bit tricky, some cuisines focus more on the green goodies than others. Indian cuisine, for example, is famous for its incredible, vibrant flavors and spices in its mainly plant-based dishes.

You can also use specific websites that specialize in searching for veggie-based restaurants in your area. Admittedly, this tip is much more location-dependent than the others. People who live in bigger cities will likely have more access to these kinds of restaurants. But it’s still worth doing a quick search online to see what you can find. You may be surprised how easy it is to enjoy a great meatless meal out on the town.

Make a Mental Shift

While changing your diet to eat less meat, you’ll likely notice how prevalent meat is in American society. From restaurants to grocery stores, meat is easily accessible almost everywhere you go. So it’s important to make sure that you prepare yourself for this mentally. Focusing on eating alternative proteins and using resources like cookbooks and dedicated websites will help greatly ease your experience. With enough time and effort you’ll do the justice those beautiful animals deserve, and you’ll likely experience benefits too.

One of the world’s most beloved beverages is coffee. So many out there cannot begin their day before they have had their cup of joe. It is best known for the boost in energy that happens as a result of drinking coffee, but there are also other potential health benefits linked to coffee.

Energy Boosting

Since coffee has caffeine in it, it stimulates the central nervous system, which helps fight against fatigue and gives the drinker a boost of energy. The reason for this is that caffeine blocks adenosine, which is a receptor of a neurotransmitter. Because adenosine is blocked, the other levels of other neurotransmitters are increased, which regulate the body’s energy levels. This is the main reason people head to a coffee shop to get their daily beverage with coffee cup lids on their way to work.

Supports Brain Health

Some studies show mixed results, but there have been studies done that show coffee may aid in protecting against specific neurodegenerative disorders. For example, one study showed those who drank coffee regularly had a significantly lower chance of developing disorders such as Alzheimer’s and Parkinson’s. In addition, several other studies showed those who drank coffee moderately could lower the risk of generating dementia or a general decline in cognitive functions.

Aids in Weight Management

Research has also been done to show that coffee could potentially alter a person’s fat storage and support their gut health. Both these are beneficial for weight management. For example, a study showed that drinking coffee could be associated with decreasing body fat. It also said that people who drank one or two cups a day had a higher chance of meeting the recommended daily physical activities, which will aid in weight management.

Protects Against Liver Conditions

Many studies have also shown that the risk of liver disease or cancer is significantly lower when coffee is consumed regularly. For example, a study done showed those who drank one cup a day had their risk of chronic liver disease lowered by around fifteen percent. It also found that consuming coffee was related to decreasing liver stiffness and developing scar tissue in the liver.

Helps Mental Health

Coffee can also help boost a person’s mental health. For example, drinking around four cups of coffee daily was shown to lower the risk of depression by around eight percent significantly. A study also showed that drinking coffee lowered the chance of someone dying by suicide.

May Lower Risk of Type 2 Diabetes

Drinking a cup of coffee regularly is also associated with a decreased risk of type 2 diabetes. Each cup of coffee someone drinks can possibly lower their risk by around six percent. This is believed to be because of the ability coffee has to preserve the function of beta cells in the pancreas. These are responsible for producing insulin which regulates a person’s blood sugar levels. Coffee is also rich in antioxidants which can affect insulin sensitivity, metabolism, and inflammation, which are all part of the potential development of type 2 diabetes.

Maintains Heart Health

Research also shows that regularly drinking coffee can support heart health. It has been shown that drinking three to five cups of coffee a day could lower their risk of heart disease by fifteen percent. It was also shown that drinking three to four cups daily was tied to a twenty-one perfect lower risk of a stroke. Those with higher blood pressure should limit their coffee intake though, since caffeine has been shown to affect blood pressure levels.

Because of coffee’s popularity, extensive research has been done to find its numerous health benefits. However, it is not just consumed for a boost of energy. There are a variety of other health benefits to drinking coffee regularly.

Dietary supplements are an essential part of many people’s lives. They can help improve your health and well-being, and they can also help you lose weight. When choosing a dietary supplement, there are many factors to consider. These factors will help you pick a suitable supplement for your unique needs.

1. What are your specific health goals?

Before you can choose a dietary supplement, you need to know what your specific health goals are. Do you want to improve your overall health? Are you looking to lose weight? Or are you hoping to treat a particular health condition? Once you know your goals, you can start narrowing down your supplement options.

2. What ingredients do you need?

Not all dietary supplements contain the same ingredients. Some supplements may contain only vitamins and minerals, while others may also include herbs, enzymes, or other substances. It’s essential to choose a supplement that contains the ingredients you need to reach your health goals.

3. What is your budget?

Dietary supplements can vary widely in price, depending on their ingredients and brand. When choosing a supplement, it’s crucial to find one that fits your budget. There’s no need to spend more than you can afford on a supplement that may not even work.

4. What are the potential side effects?

Even natural substances can cause side effects in some people. Before taking any dietary supplement, research the possible side effects and ensure you are aware of them. Some supplements may interact with your medications, so it’s important to talk to your doctor before taking any new supplement.

5. Where can you find reliable information?

There is a lot of information – and misinformation – about dietary supplements available online and from friends or family members. When researching supplements, it’s crucial to find reliable, unbiased sources of information. Talk to your doctor or a registered dietitian, and look for scientific evidence to back up any claims about a supplement.

6. What do you need to know before taking a supplement?

Before you take a dietary supplement, you should do a few things. First, research the supplement and make sure it is safe for you to take. Second, talk to your doctor or a registered dietitian to get their opinion on whether the supplement is right for you. Finally, read the label carefully and make sure you understand how to take the supplement correctly.

7. What should you do if you have any questions?

If you have questions about dietary supplements, talk to your doctor or a registered dietitian. Some of the questions include: What are your specific goals? What ingredients do you need? What is your budget? What are the potential side effects? How do I take the supplement correctly? These are just a few questions before choosing a dietary supplement.

Following these tips will help you choose a dietary supplement that is safe and effective for you. Remember, supplements are not a replacement for a healthy diet and lifestyle, but they can be used to support your overall health; learn more here. Keep these factors in mind when choosing a dietary supplement, and you’ll be more likely to find one that’s right for you.

Are you trying to get fit and healthy? Everyone knows that diet and exercise is the best combination to help you reach your fitness goals. But, what type of food should you eat when you are working out?

In this short guide, we have some top nutrition tips so you can eat the best diet to help you reach your fitness targets. Remember, many of these food groups can also help boost brain health, so you’ll not only be fitter physically but also mentally!

Breakfast: The most important meal of the day

It’s all too easy to skip breakfast on a busy morning, but the saying really is true – breakfast is the most important meal of the day.

Those who eat breakfast are thought to be less likely to become obese or suffer from diabetes or heart disease. And, eating breakfast will ensure your blood sugar levels don’t fall too low during an early workout, which could lead to you feeling lightheaded.

However, not all breakfasts are equal – grabbing a sugary muffin on the way to work isn’t going to cut it. Instead, opt for a breakfast that is packed full of protein and fiber to keep you feeling full for longer.

Eat plenty of good carbohydrates

You might think that carbs are the enemy when you are trying to eat healthily, but it’s all about choosing the right type of carbohydrates. Of course, no one is going to tell you to fill up on white bread and other sugary carbohydrates. But, choosing complex carbs is a great way to ensure your body is well-fuelled throughout the day.

You’ll find complex carbs in foods such as whole grains, beans, and some fruits, like bananas.

Don’t skimp on protein

You probably already know that protein is essential if you are looking to build muscle. It’s also essential for helping your body repair itself.

It’s best to choose leaner sources of protein when you are looking to meet your fitness goals. That means you should be eating foods such as eggs, chicken, fish, red meat, and beans, choosing lower fat options where possible. Try to avoid processed meats, and too much red meat, as this can have other negative consequences on your health when eaten in excess.

Include healthy fats in your diet

Fat is probably not the first food group you think of when it comes to a healthy diet and exercise, but healthy, unsaturated fats are very important in a balanced diet. They are an essential source of calories and essential fatty acids.

Healthy fats can be found in many foods, including olive oil, avocados, nuts, and seeds. So, try to include a few small servings of these foods in your diet every day.

Eat more fruit and veg

We all know we should be eating more fruit and veg, but did you know that half your plate should be from this food group at every meal?

Fruit and vegetables are low in fat and calories and provide vital nutrients such as vitamins and minerals. Opt for a rainbow of different colors; this will ensure you meet the recommended daily requirements for all vitamins so that you will get the maximum benefit from your workout.

To increase your fruit intake, try snacking on dried fruits throughout the day; this is a great way to get the sugar you might be craving, but with many more benefits than reaching for a bag of candy.

Fuel your body for a workout

Before or after exercising, it’s important to eat the right type of food to give your body the energy it needs to get the most from your workout.

It’s a good idea to fuel up with carb- and protein-rich snacks. Include things like bananas, nuts, or nut butter on wholegrain bread or berries with yogurt.

Consider your calorie intake

To lose weight, we need to burn more calories than we consume. However, it’s important not to take this too far – cutting too many calories will leave you feeling exhausted or unwell. You will need to tailor your calorie intake to your workout regime.

If you’re not losing as much weight as you’d like to, you might need to cut more calories. However, if you want to get fit but remain at the same weight, you should increase your calorie intake as you work out more.

Be mindful at mealtimes

It’s not always just about what you eat, but also how you eat. For example, it might be helpful to eat up to five smaller meals throughout the day rather than two or three larger ones. And, you should take the time to think about and enjoy your food, rather than eating as quickly as possible.

Slowing down and really chewing your food can help reduce the chance of overeating, as you are more likely to recognize when you are full. Eating too quickly can also mean you don’t digest your food properly. Smaller, more frequent meals are also good for helping with digestion issues.

Hydration is just as important as nutrition

No good diet would be complete without water. So ensuring you are well hydrated before, during, and after exercising is sure to help you get the maximum benefit from your workout.

There’s no set limit on how much you should drink – it depends on how much you sweat during the workout as well as how long you are active for and how much your body needs.

Sodium is also important, as this is lost from the body through sweating. So, it’s best to hydrate with a drink containing a small amount of sodium to help maintain fluid balance.

You have probably heard of Chaga mushrooms. The subject of countless articles and several studies, these historied mycelia are enjoying a much-deserved day in the sun. Their recent popularity is due in part to a broader embrace of functional mushrooms here in the West. But even among functional mushrooms, they enjoy a high level of regard.

What are they, though, and what is chaga good for? Several internet articles offer only nebulous basics, indicating vague benefits to health and wellbeing. On the other side of the spectrum, scientific studies offer a granular, often language-prohibitive illustration of Chaga mushrooms, dealing with hyper-specific topics like their polysaccharides and inotodiol.

This article aims to explore the popular mushroom according to a happy medium. Here, you’ll find an accessible introduction to Chaga mushrooms, complete with linked studies about their benefits.

What Are Chaga Mushrooms?

Chaga mushrooms are dark, coal-like fungi that grow on birch trees in the cold climates of North America and Eurasia. In Cree legends, they are referred to as the burnt blisters of the birch, a gift from a mythological being to help humans cure various ailments.

The Cree people aren’t the only culture to embrace Chaga. Throughout history, Chaga has been an essential component in both Russian and East Asian herbalism. In Traditional Chinese Medicine, practitioners used (and still use) Chaga to slow ageing and promote healthy immune systems.

The mushroom has only recently been embraced by a wide section of western culture.

What Are the Potential Benefits of Chaga Mushrooms?

Scientists only recently took note of Chaga mushrooms – thanks, no doubt, to their increased popularity in the West. (Although it must be noted, researchers in Asia have been studying the mushroom for decades).

Studies are far-reaching in their concerns. Some have looked at the positive effects of Chaga on the immune system, reaching promising conclusions. Other researchers have studied the mechanisms with which Chaga can reduce inflammation and fight cell degeneration. And yet others have looked at Chaga’s potential anti-cancer properties. Overall, the body of research thus far points to encouraging results.

For more information on the potential health benefits of Chaga mushrooms, consult this round-up of scientific studies.

How Do You Take Chaga Mushrooms?

Chaga mushrooms grow as large lumps, but consumers typically use them in powdered form. Traditionally, herbalists brewed tea with Chaga mushrooms: a bare-bones process that many people still observe. Still, some prefer to incorporate Chaga mushrooms into their usual routine, adding a packet of powder to their morning coffee or afternoon smoothie.

The optimal daily dose depends on various biological factors like age and body mass. You can find dose-able 3-gram packets online that are mixed with eleuthero root to reinforce the Chaga’s polysaccharide content. Or you can buy Chaga mushroom powder in bulk to control your dosage.

Hopefully, this article has demystified Chaga mushrooms. The bottom line is that, while further studies are needed to substantiate the mushroom’s wide-ranging benefits fully, it shows promise as a way for people to support a healthy immune system and reduce inflammation.

Nutrition is one of the most critical components to overall health and wellness, but no two bodies are alike. What works for one person may not work for someone else, which is why it can be challenging to find a diet plan that works. While conventional wisdom says that your body type determines what foods you should eat, this isn’t true. Healthy food choices can help people on any diet achieve their fitness goals faster and easier. Here are few tips that will help you get started:

Keep Food Records

If you feel like you aren’t getting the results that you want even though you’re following your food plan precisely as written, there’s a good chance that you’ve hit a plateau. Rather than thinking about what you’re going to cut out next, try tracking your daily food intake with different fitness apps for a week. Keeping detailed records will allow you to spot patterns in your eating habits that might be sabotaging your efforts. For example, if you eat a 400 calorie snack every day at 3 pm when you get hungry from studying, this could be why you aren’t losing weight, even though the rest of your diet is perfect.

Focus on High-Volume Foods

High-calorie foods can help people gain muscle mass quickly, but low-calorie foods won’t make it more challenging to lose weight. That being said, focusing on high-volume, low-calorie foods can help you feel fuller longer and keep your grocery shopping list simple. You can also make high-calorie dishes if you tend to get hungry between meals (like a protein smoothie packed with fruit and veggies), but be sure to pair them with one of your lower-calorie meals. The total number of calories for the day remains balanced. A meal delivery program such as Sunbasket can assist you with high-volume foods.

Don’t Count Calories

Many people spend hours poring over their food labels trying to figure out how many calories they’re eating every day, but this isn’t necessary at all! So long as you’re sticking to healthy food choices and exercising regularly, your energy intake will naturally fall into place. Eating a steady stream of small snacks throughout the day can help you avoid getting too hungry and overindulging, which is another excellent strategy for anyone looking to stay within a healthy calorie range.

Make it a Point to Get 8 Hours of Quality Sleep

Getting enough sleep is one of the most important things that you can do to maintain your health, and this includes making sure that you’re eating right. When you don’t get enough sleep, your cortisol and ghrelin levels will rise (two hormones that stimulate hunger) and make it difficult for you to resist the temptation of junk food.

Be Active Every Day

In addition to following a customary meal, being physically active daily is one of the best things you can do for your health. It doesn’t matter what type of exercise you choose to do (although resistance training and high-intensity interval training are often the most effective); find something that you enjoy and try to make it part of your daily routine. Not only will exercising every day make it easier for you to eat well, but it will also make it easier for you to stick with your diet in the long term.

Custom meal plans are created by nutritionists, personal trainers, and health coaches to achieve specific goals like weight loss, gaining muscle mass, or increasing energy. Though they often require unique ingredients (to maximize results) or supplements (such as protein powders), custom meal plans can suit almost anyone’s needs.

When trying to lose weight or improve their appearance, most people turn towards exercise and expensive cosmetic products or procedures, but rather than focusing on external forces you should try to look inwards. Your diet has a huge impact on how you look in more ways that you likely realise.

Whether it is because you are consuming too much sugar, not eating enough veggies or if your diet is too greasy, the effects of this will be written all over your face, and on your body and in your hair… If you want to look healthier and younger, you should first start with the foods that you eat. There is reason the saying “you are what you eat” is such a popular phrase.

1. Eyes

Poor nutrition can dull the sparkle in your eyes and promote undereye circles, making your look tired and haggard.  Whilst your diet can cause eye bags there are also many other contributing factors such as lack of sleep. Check out how to get rid of bags under eyes for some expert advice on how to combat them. Veggies like green peas, spinach, kale, and summer squash contain carotenoids which act as an antioxidant to improve eyesight and help bring back that healthy sparkle.

2. Lips

When suffering from chapped, dry lips you will likely turn to chapsticks or overnight moisturising treatments to remedy this but the best way to keep your lips moist is by keeping your body hydrated. Make sure you drink at least 2 litres of water a day and avoid drinking too much caffeine and foods that are overly salty. Some foods that encourage healthy lips are almonds, chia seeds, spinach, and broccoli.

3. Hair

Your hair says a lot about your general health and a nutritious diet can keep your hair looking luscious and feeling strong. No matter how much you dye it or style it, a nutrient rich diet can help you maintain that healthy shine. Although genetic factors can come into play here the best nutrients for your hair are vitamin A, B vitamins, vitamin E, and vitamin C. Try foods such as tangerines, strawberries, fish, and eggs.

4. Skin

We all know that a poor diet can contribute to acne and trigger breakouts, but it can also affect the production of collagen. Collagen is responsible for your skin’s elasticity, if you skin loses this elasticity then it can cause sagging and wrinkles. The biggest culprit is refined sugar that breaks down your skin’s collagen. Aside from refined sugar you should also be mindful of white bread and pastries – all in moderation!

5. Weight

Finally, we get to the most obvious effect of food, your waistline. Exercise and keeping active is an important part of maintain a healthy weight but this can all be for naught if you are not eating right. Try to eat foods that are loaded with nutrients and will keep your fuller for longer such as leafy greens, boiled potatoes, salmon, chicken breast and lean beef.

In our fast-paced society, people have become more concerned about different methods to maintain an active lifestyle. They often need to decide whether to choose healthier food options or select dietary habits that are convenient. The amount of junk food available to the modern generation is an unhealthy seduction that is challenging to overcome. But the food we consume contributes to our health – both mental and physical – and determines how likely we’re to get infected with novel diseases. You should control and regulate your nutritional intake to defend your immune system. What can you do now to improve your eating patterns? Well, here are some dietary suggestions that might help foodies in a conundrum.

1. Eat whole grain

Experts recommend that 50% of the grains you consume should be whole grain. Which grains count as whole grains? Well, you can include millet, barley, bulgur, oatmeal, and even popcorn in your diet as excellent sources of whole grains. They’re full of nutrients, ensure healthy digestion, and promote a healthier lifestyle. They also make you less likely to become obese, develop heart disease, or get any chronic inflammation. They include both soluble and insoluble fiber your body requires.

2. Take supplements

Some people face gaps in their daily nutritional intake that can’t be filled with traditional dietary methods. You can fill these dietetic potholes by relying on health supplements. However, these nutritional supplements can’t replace organically-grown food or constitute the sole source of a well-balanced diet. But – when utilized responsibly – they can provide you minerals and nutrients you aren’t getting from traditional sources. For instance, keto supplements can come in handy for individuals trying to lose weight via a low-carb diet. Supplements maintain your overall physical health while supporting your immune system. It would be best to switch to supplements after consulting your dietician; using the right product is vital to retain your health.

3. Don’t skip breakfast

Certain misconceptions regarding weight loss lead people to assume that skipping breakfast makes them reach their goals faster. However, experts believe that people who tend to miss breakfast more often may suffer from occasional migraines/headaches. Your brain needs food to process and function properly. Therefore, you have to ensure that your first meal of the day consists of healthy stuff.  So, it would be best if you began your morning by consuming cereals, porridge, fruit juice, tomatoes, and stuff rich in healthy carbs, vitamins, and proteins.

4. Eat less sugar

Too much sugar isn’t healthy for adults/children. It leads to obesity. Sugary drinks are rich in energy and low-quality carbs bad for your health. If consumed between meals, they may contribute to tooth decay. You might’ve heard of this added sugar as “free sugars.” They’re included in our food/drink or found already in honey/syrup. Since they aren’t found in the cells of our food, we call them “free sugars.” The energy you get by consuming sugary drinks lacks any nutritional quality. So, you should reduce the amount of free sugar you’re consuming to avoid dental/weight-gain problems. What sort of foods/drinks contain this harmful added fructose? Cakes, biscuits, pastries, and alcoholic beverages contain free sugars.

5. Drink more water

Water makes a better alternative to sugary drinks. Consuming alcoholic beverages contributes to more calories than your body needs. Drinking water during intervals between alcohol consumption regulates your weight gain. Some people dislike how water tastes. So, you can add some flavor to it by squeezing some lemon or inserting a few slices of cucumber. Water constitutes the most integral part of your daily nutritional intake. Since it provides minerals to your cells, participates in the process of digestion, and controls your bodily temperature. So, commit yourself to drink a glass of water after every meal. This sustainable practice will produce remarkable benefits shortly for your health.

6. Increase your carbs

Carbohydrates are essential for us, and starchy foods constitute our dominant source of carbs. So, experts recommend that we base one-third of our meals on starchy carbohydrates. Starch-rich stuff – such as rice, pasta, bread, and potatoes – contributes to a human’s required nutritional intake. For example, potatoes contain higher fiber elements that help you feel fulfilled. So, ensure that at least one starchy dinner is placed before you on the dinner table. Besides fiber, starchy carbs contain B vitamins, calcium, and iron. Did you think that carbs were fattening? Well, too much consumption of carbs isn’t healthy. Thus, adding extra calories to your food (e.g., butter on bread) isn’t good.

7. Fruits and veggies

Fruits and vegetables count as a vital portion of your daily nutritional intake. They contain dietary elements – e.g., minerals and vitamins – your body needs for proper functioning. It’s also healthier to consume different sorts of fruits and vegetables.  And there’s no need to eat them since you can always turn fruits/veggies into soups, juices, or smoothies. Try making your platter colorful and cheerful. A bowl of berries is always a more nutritional alternative to cakes/cookies.

8. Control your salt

Salt makes your food taste good, but too much NaCl isn’t healthy for your blood pressure. So, it is better to lower your salt intake, especially while consuming ready-made food. People who suffer from high blood pressure must be cautious with how much salt they consume since it may lead to cardiovascular complications. Salty meals can result in blood clots and similar complex problems. Also, putting in less salt while cooking isn’t the solution. Experts believe that three-quarters of the salt we consume is already inside the food when we purchase it. This “hidden salt” is the monster you should beware of! Typically speaking, 2,300 mg is the recommended daily intake – that’s about one teaspoon per day.

9. Identify your triggers

What makes you eat unhealthy stuff and avoid nutritional habits? Record-keeping helps you track your dietary pattern. You should start journaling whatever you eat/drink. You must also evaluate your dietetic leanings and identify tendencies that need improvement. Learn more about your behavior and how you respond to certain unhealthy habits. Identify these triggers and then find means to replace these harmful habits for improving your nutritional intake.

Conclusion

Eat with moderation! This simple principle can single-handedly improve your nutritional requirements. Since your body needs the right amount of calories – no less, no more – to function correctly. You’ll lose weight by consuming less food than your body requires; you may become overweight by eating/drinking more than needed. How many calories are suitable for a person? Well, men need 2,500 calories every day, while 2,000 calories are enough for a woman’s nourishment. And these numbers are for ordinary people, so they differ with factors such as age/size. Now, you’ve probably guessed what’s wrong with the modern diet. We’re eating too many calories! Our national calorie consumption needs moderation.

According to epidemiologic studies conducted in the US, about 20-30% of the general population experiences bloating at some point in time.  Some of the most common bloating symptoms include abdominal gurgling, swollen, a painful pressure in the lower belly, burping, and belching. Bloating affects people of all age groups.

Bloating can be caused by several different factors, including food intolerance, intestinal bacteria imbalance, constipation, gastrointestinal ulcers, gas build up in the stomach, and infections by parasites. Yikes! Now that’s kind of scary.

If bloating is a persistent condition for you, it may indicate a more severe digestive problem. Such as Irritable bowel syndrome or more commonly known as IBS. However, for the most part, bloating is caused by consumption of hard to digest foods, which may cause excess gas production or disturbances in the movement of the muscles of the digestive system. Bloating can even be caused by something as simple as eating your meals too quickly.

Due to the lack of universally accepted effective treatments, bloating can be a frustrating condition to address for both the patient and the physician. Nonetheless, the good news is, you can use natural remedies like herbal detox teas to relieve bloating. Many studies have shown that certain types of herbal teas are effective in soothing and relieving some of those pesky uncomfortable symptoms of bloating.

Here is our compilation of the 5 Best Detox Tea types that are effective in treating bloating:

1. Matcha Green Tea

Green tea has numerous medicinal values that range from weight loss to quelling digestive problems. It has even been known to help with improving your skin, hair and nails. Besides reducing the risk of heart disease when consumed for the long term, green tea has debloating properties derived from its antioxidants and catechins concentration. The catechins found in Matcha Green Tea an important compound that helps soothe gastrointestinal tract muscles.

Matcha Green Tea also helps to relieve bloating by stopping the gas buildup in the intestines. Additionally, if you drink Matcha Green Tea, it will improve your digestive processes by facilitating in the effective breakdown of food. This is why so many people refer to Matcha as one of the best detox teas for weight loss.

Not only does Matcha have some many health benefits, it is delicious and can be enjoyed in so many wonder ways. You can drink it the traditional way, have it as a hot or iced latte or even add it to your smoothies. The options are really endless.

2. Ginger Tea

Ginger is a spicy rhizome that has powerful anti-inflammatory properties. Gingerol, the active compound in ginger, has antiemetic and flatus-relieving properties vital in breaking down gas. It also helps with aiding bowel movements to relieve bloating.

Since the ancient times, ginger has been used to treat stomach-related complications. Ginger tea relieves bloating by reducing inflammation and soothing your digestive system.

Ginger tea also contains gingerol that helps flatulence, nausea, and stomach pains by increasing gastric motility, helping food through the gastrointestinal tract.

So, the next time you have an upset stomach, or the discomfort of bloating make some ginger tea. I prefer to use fresh ginger as opposed to the dried one. All you have to do is cut up a medium size nob and boil it for about 20-30 minutes. Feel free to add a little honey and lemon juice for the perfect smoothing drink. Did I forget to mention, this is also a great drink to help warm you up on those chilly fall and winter days?

3. Peppermint Tea

For a long time, Peppermint Tea has been used as an herbal remedy to relieve gastrointestinal disorders and irritable stomach syndrome.  The refreshing menthol in peppermint leaves and peppermint oil helps reduce inflammation, belly cramps, nausea, bloating, and gas.

Flavonoids in peppermint leaves help to inhibit mast cells. These cells are immune system cells found in plenty in the gastrointestinal tract that at times causes bloating. Peppermint menthol also soothes the gut, reducing intestinal spasms and cramps. A tea bag of peppermint contains more peppermint oil than peppermint leaf capsules making peppermint tea an effective debloating tea.

Not only does Peppermint Tea help to improve digestion and reduce aches and pains you may experience from bloating, it can also help to boost your immune system.

4. Chamomile Tea

Chamomile tea contains flavonoids that help reduce abdominal discomfort and ulcers by preventing Helicobacter pylori. Unfortunately, H. Pylori bacterial infection is responsible for causing inflammation of the intestines’ walls. Which can lead to bloating and other digestive tract problems.

Although Chamomile Tea is best known for its sleep-inducing properties, a cup of Chamomile Tea will help you treat a bloated stomach, relieve indigestion, nausea, diarrhea, and vomiting. This tea is also known to offer natural calming effects to the body that can decrease water retention. So, drinking a hot cup of Chamomile Tea during that “special time of the month” might not be such a bad idea. As it may help to rid you of some of that extra water weight, we tend to get around our mid-section during our menstrual cycle.

5. Fennel Tea

A cup of fennel seeds tea will protect you against bloating, constipation and ulcers. Now that’s what you call a triple threat. Traditionally, fennel seeds have been used to treat a plethora of digestive disorders. Ranging from symptoms such as belly pain, gas, bloating, and constipation. Fennel seeds help you debloat by improving the slow bowel movements that lead to gas buildup in the gut. Fennel tea will also help you better dispel intestinal gas and boosts bile production. The production of more bile helps the body to break down more fats, relieving bloating. Fats, especially from dairy products, is one of the main causatives of a bloated gut.

Regrettably, it may be extremely difficult to avoid belly bloating all together. Especially since it can occur from eating our favorite foods and our not so favorite foods. Bloating and gas are a part of life, so its best that you tackle it head on by incorporating some of the top teas I’ve mentioned into your diet and daily lifestyle.

Statistics show that right after water, tea is the second most popular drink in the world. Given that it has been around since 2700 BC, tea’s popularity shouldn’t come as such a surprise because it plays an important role in people’s everyday lives. In fact, the first time tea was recorded in history, more specifically in China, it was considered a medicinal beverage. 

Although there may be over 1000 varieties of tea, not all are regarded as “true”. In fact, true teas are made from a tea leaf called Camellia sinensis plant which is present only in the basic tea types. The other tea-like beverages that don’t come from this plant aren’t regarded as teas, but as infusions instead.

With that being said, there are only five main types of teas. The biggest difference between these tea variations is mostly in the process of how they are made. In addition, each tea type has a unique flavor and various health benefits. So if this warm beverage plays a major part in your diet, here is a brief description of each tea type to help you make the right choice according to your needs.

Green tea

Green tea is regarded as one of the healthiest beverages in the world. It has a light, fresh and even slightly grassy flavor profile which separates it from the other tea types. As it is full of antioxidants, green tea has many health benefits like reducing the risks of cancer and other severe health conditions.

For example, drinking this tea will keep you alert as it contains caffeine which helps improve brain function and blocks inhibitory neurotransmitters. In addition to this, caffeine can help in the process of fat burning by making the burned fatty acids available for use as energy.

Herbal experts like Harney & Sons recommend the following types of green tea:

• Biluochun, as the most distinguished green tea Chinese beverage with a strong aroma and vegetal flavor
• Matcha tea, which is popular for its creamy, savory and bittersweet flavor
• Longjing or Dragon Well tea, known for being hand-roasted and having a fresh, slightly sweet and nutty flavor

Black tea

Black tea is the most popular type of tea in the West. What separates it from the other tea types is that it is fully oxidized and it doesn’t contain any calories, carbohydrates or fats. It has a strong, dark flavor and more caffeine than other teas, but less than coffee.

This tea type contains antioxidants and compounds that provide a variety of health benefits. For example, the flavonoids present in black tea help boost heart health and reduce risk factors for developing severe heart diseases. Also, because of the presence of caffeine and L-theanine, black tea improves focus and alertness by increasing alpha activity in the brain.

Most common types of black tea include:

• Earl Grey, known for its fresh, citrus flavor from the bergamot fruit
• Ceylon black tea, which has a bold flavor with hints of chocolate or spices
• English breakfast, with a strong and rich flavor with a few vegetal notes

White tea

White tea has the most delicate flavor out of all “true” teas because it comes from the new buds and leaves of the Camellia sinensis plant. As it consists of a high amount of antioxidants, white tea helps prevent many heart diseases, weight loss and even combat skin aging.

This tea type is full of catechins which act as antioxidants and protect the body cells from damage. These compounds help reduce the risk of many health diseases and boost the immune system. Also, white tea consists of fluoride which helps prevent dental cavities by making the teeth resistant to bacteria.

Most common types of white tea include:

• Silver Needle, the rarest white tea with a floral scent and sweet flavor
• White Peony, known for its slightly nutty aroma and strong flavor
• Long Life Eyebrow, which is famous for its golden yellow color and strong flavor

Oolong tea

Oolong tea is most commonly known as the black dragon tea and it is considered the traditional hot beverage of China. The oxidation levels of this tea type are responsible for its diverse color and flavor which ranges from sweet and fruity to smoky.

Because it doesn’t contain any calories, it is often used in many weight loss programs and low-calorie wellness diets. It is full of caffeine which helps boost mental and physical energy by speeding up the metabolism and burning more calories. Also, the presence of antioxidants in oolong tea can help treat acne and other skin blemishes.

Other health benefits include lowering risk factors of cancer and diabetes and decreasing inflammation.

The most common types of oolong tea include:

• White Tip, known for its fruity and crisp finish
• Red Robe, known for being more oxidized with a rich, earthy flavor
• Iron Goddess, famous for featuring fruity and sweet flavor notes

Pu-erh tea

Pu-erh tea is a fermented tea that is made from the leaves of the “wild old tree” grown in the Yunnan Province of China. What makes this tea stand out from the rest is that it is usually sold in compressed “cakes” of tea leaves.

Although research is still ongoing about its health benefits, pu-erh tea has shown positive effects in several ways. For example, it is high in antioxidant properties and its caffeine content supports mental alertness. Also, since it is fermented, it produces healthy probiotics which help improve blood sugar controls and manage weight. The tea extracts help reduce cholesterol levels and excess fat accumulation.

The flavor of the pu-erh tea is defined by how long the pu-erh has aged. Because of this, there are three common types:

• Young raw pu-erh with a fresh and grassy flavor
• Aged raw pu-erh with an earthy and sometimes a bit fruity taste
• Ripe pu-erh with a creamy and earthy flavor

Final thoughts

With so many tea varieties out there, it can be difficult to settle on just one. Whether you are new to tea or have been sipping it for years, choosing the right tea type for you mostly relies on your senses. However, although all tea types may share similar properties, there are certain health benefits that separate each type from the rest. So, when you are choosing your tea type, keep this brief guide in mind in order to help you make the right decision and pick the one that best fits your needs.