16 Foods That Energize Your Body

The medium chain triglycerides in coconut oil offer a quick and effective source of energy. (Image courtesy of FreeDigitalPhotos.net)

The medium chain triglycerides in coconut oil offer a quick and effective source of energy. (Image courtesy of FreeDigitalPhotos.net)

Keep a selection of these foods on hand to keep you full and energized all day (via The Huffington Post Canada):

  1. Water. Much like gasoline for cars, water is your body’s most essential fuel. It keeps all of your body’s cells working at optimum levels. To avoid mid-morning fatigue, start your morning with a tall (12 ounces or larger) glass of water.
  2. Almonds. Raw and unsalted almonds are a good source of healthy fats and protein to balance blood sugar levels, which can plummet when you don’t eat over several hours. Eating one ounce of almonds (about 23) also reduces your risk of cardiovascular disease.
  3. Quinoa. This grain is a complex carbohydrate, which is digested slowly to provide sustained energy and keep you feeling full. Try adding cinnamon, raisins and almonds to warm quinoa for an energizing breakfast.Continue Reading …
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6 Health Benefits of Cold Weather

Though they may be uncomfortable at times, freezing winters benefit and preserve our health in more ways than one. (Image courtesy of FreeDigitalPhotos.net)

Though they may be uncomfortable at times, freezing winters benefit and preserve our health in more ways than one. (Image courtesy of FreeDigitalPhotos.net)

Brrr, it’s cold out there! But some evidence suggests that all our winter shivering is good for us. Perhaps it’s partly why Minnesota has the second-highest life expectancy of any U.S. state (we’re on to you, Hawaii). Here are six more health benefits of cold weather (via The Huffington Post):

  1. Cold weather burns more calories. Recent research has shown that simply being cold burns more calories, as your body workers harder to maintain its temperature. It may also trigger “brown fat” in the body, a good fat that can burn off other “white” fat.
  2. It brings us closer together. During periods of weather-induced isolation, you are more likely to reach out to your family and friends on the phone, and tend to chat with them for longer than usual, reducing stress and promoting happiness.
  3. It’s less favorable for disease-carrying bugs. Mosquitoes and ticks have a much harder time surviving in winter, drastically reducing your risk of contracting diseases they can carry, like West Nile virus and Lyme disease.Continue Reading …
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7 Ways to Stay Healthy at Work

Chat up a coworker for a few minutes to relieve stress and promote happiness. (Image courtesy of FreeDigitalPhotos.net)

Chat up a coworker for a few minutes to relieve stress and promote happiness. (Image courtesy of FreeDigitalPhotos.net)

Adopt these seven tips and tricks to stay fit and healthy during your workday (via MindBodyGreen):

  1. Kick your morning (or afternoon) caffeine habit. Caffeine’s quick high comes with an equally sudden “crash” later on, leaving you feeling even more drained. It’s also addictive and a diuretic, which dehydrates you. It can be a hard habit to break because it becomes part of your daily routine. Try replacing it with something healthy, like fruit or nuts, and find other ways to add pep to your step, like chatting with coworkers.
  2. Keep healthy snacks on hand. To ward off trips to the vending machine or office candy bowl, keep healthy snacks like hummus, veggies, fruit, nuts, peanut butter, and whole wheat bread handy for when hunger strikes. Snacking on nutritious food every few hours will also keep your blood sugar levels steady, so that you aren’t ravenous between meals.
  3. Be smart about breakfast and lunch. Busy schedules often mean more eating out, but eating out doesn’t have to mean foregoing good nutrition. For breakfast, seek oatmeal topped with fresh fruit or a veggie omelet. For lunch, hit the salad bar and load up on fruits and veggies. And whenever you can, bring food from home. It’s cheaper and allows you to know precisely what you’re eating (just check the nutrition label).Continue Reading …
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6 Fat-Burning Superfoods

Stoke your metabolic fire with hot peppers and cayenne powder. The compoundthey contain has a thermogenic effect on the body, helping you to melt more calories. (Image courtesy of FreeDigitalPhotos.net)

Stoke your metabolic fire with hot peppers and cayenne powder. The capsaicin they contain has a thermogenic effect on the body, helping you to melt calories. (Image courtesy of FreeDigitalPhotos.net)

It’s true: these six foods have the power to increase your metabolic rate, helping you to burn calories faster (via Health):

  1. Whole grains. Your body burns twice as many calories breaking down whole foods as it does processed foods. Foods rich in fiber, like oatmeal and brown rice, are especially effective.
  2. Lean meats. These protein sources require about 30 percent of the calories they contain to break down in your body. So, eating a 300-calorie chicken breast will cause you to burn about 90 calories.
  3. Low-fat dairy products. Milk, cheese and yogurt are rich in both calcium and vitamin D, both of which preserve and build muscle mass. The more muscle mass you have, the more calories you’ll burn.
  4. Green tea. This no-calorie beverage contains EGCG, a compound that temporarily raises your metabolism. For true calorie-burning power, sip four cups per day.Continue Reading …
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10 Tips For Dining Out Healthy

Portion sizes are much larger in most restaurants. Try ordering an appetizer as your entrée, or split a meal with a friend. (Image courtesy of FreeDigitalPhotos.net)

Portion sizes are much larger in most restaurants. Try ordering an appetizer as your entrée, or split a meal with a friend. (Image courtesy of FreeDigitalPhotos.net)

Dining out doesn’t have to expand your waistline. Here are 10 tips for eating healthy when you’re out on the town (via The Biggest Loser Resort):

  1. Don’t arrive starving. It’ll make you more likely to eat too quickly and overeat.
  2. Drink water. Water helps keep you hydrated, and fills you up without calories. Add lemon, orange, lime or cucumbers to your water for a splash of flavor.
  3. Look up nutrition and calorie information beforehand. Be knowledgable!  These days, most restaurants provide nutrition facts online, and many offer lower calorie meal options.
  4. Watch your sodium intake. Sodium makes your body retain water, which can leave you feeling bloated and uncomfortable. Continue Reading …
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10 Fun and Healthy Lunchbox Ideas for Kids

These healthy and tasty lunch ideas will help keep young schoolchildren full and focused. (Image courtesy of FreeDigitalPhotos.net)

A healthy lunch that kids want to eat helps keep them full and focused. (Image courtesy of FreeDigitalPhotos.net)

Nutrition is a family affair. Send young children off to school on the right nutritional foot with these 10 tasty (and easy!) ideas for packable school lunches (via FamilyEducation.com):

1. All-American Favorite
Many kids love turkey. Make a turkey sandwich on whole wheat bread with lettuce and mayonnaise or butter. Add a small juice box or water bottle, sliced apples and baby carrots.

2. Make Your Own
Pre-packaged lunches are loaded with fat and sodium, but you can make your own for less money. Invest in a few sectioned containers (or repurpose a small, plastic, fish tackle box) to pack the food in. For mini pizzas: Arrange round crackers, shredded cheese, pepperoni slices, and a small amount of tomato sauce packed in doubled plastic snack bags. Add sliced carrots and low-fat ranch dressing, or celery and peanut butter.Continue Reading …

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How to Treat Flu Symptoms with Food

There is now scientific evidence that chicken soup can reduce inflammation and improve the ability of cilia, the tiny hair-like parts of the nasal passages, to protect the body from bacteria and viruses. (Image courtesy of FreeDigitalPhotos.net)

There is now scientific evidence that chicken soup can reduce inflammation and improve the ability of cilia, the tiny hair-like parts of the nasal passages, to protect the body from bacteria and viruses. (Image courtesy of FreeDigitalPhotos.net)

Home sick with the flu? You’re not alone. Here are 10 foods that can help your body to recover and feel better faster (via WebMD):

  1. Popsicles. These icy treats can soothe a sore and swollen throat, and also work to keep you hydrated. Opt for 100 percent fruit juice versions to make sure you’re getting vital nutrients, too.
  2. Turkey sandwich. If you can stomach it, getting some lean protein into your system powers it up to fight your illness and make a faster recovery.
  3. Vegetable juice. Low-sodium vegetable juice offers many of the same immune-boosting antioxidants of a salad in an easier-to-digest liquid. Craving a sweeter taste? Try 100 percent fruit juice.Continue Reading …
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The 8 Most Nutrient-Dense Foods on the Planet

Kale's incredibly high concentration of antioxidants can prevent inflammation and even reduce cancer risk. (Image courtesy of FreeDigitalPhotos.net)

Kale’s incredibly high concentration of antioxidants can prevent inflammation and even reduce cancer risk. (Image courtesy of FreeDigitalPhotos.net)

Tired of hearing about all the foods you shouldn’t eat? Here are eight foods you should eat plenty of–they’re among the healthiest on Earth! (via Care2.com):

1. Spirulina. It has more antioxidants than any other food on earth and is loaded with protein and minerals, making it the most nutrient-dense food. Try blending it into a smoothie for a nutritious way to kick-start your day.

2. Kale. Many experts rank kale as the most nutritious food. It’s chock-full of minerals, vitamins, fiber and amino acids, as well as important antioxidants that reduce inflammation and can prevent cancer.Continue Reading …

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7 Foods to Banish Winter Blues

Packed with omega-3 fatty acids, eating walnuts can help reduce feelings of sadness, pessimism and anxiety. (Image courtesy of FreeDigitalPhotos.net)

Packed with omega-3 fatty acids, eating walnuts can help reduce feelings of sadness, pessimism and anxiety. (Image courtesy of FreeDigitalPhotos.net)

Less sunlight got you feeling down? Try adding these foods to your diet for a wintertime pick-me-up (via Care2.com):

  1. Dark chocolate. It’s good for your mood– in moderation, of course. That’s because dark chocolate contains phenylethylamine, the same feel-good endorphin that’s released when you fall in love.
  2. Rosemary. This aromatic herb has been shown to make you feel more content and increase awareness – it’s also chock full of essential vitamins. Try adding some to a chicken, pasta or rice dishes, or taking it as a daily supplement.Continue Reading …
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Top 10 Tips for a Healthy New Year

The best way to stay motivated is to do a workout that you love. Hate running but love swimming? Hop off the treadmill and into the pool. (Image courtesy of FreeDigitalPhotos.net)

Keep motivated by doing a workout that you love. Hate running but love swimming? Hop off the treadmill and into the pool. (Image courtesy of FreeDigitalPhotos.net)

It’s a new year, so why not work towards a new you? Here are 10 healthy–and reasonable–ways to get and stay in shape from champion body builder and personal trainer David Barton (via New York Daily News):

1. Get off the couch. No marathon workouts are required–just get up every day and do something. To start, take a walk around the block once a day.

2. Find a workout you love. It’s easy to stay motivated when you’re having fun. If you hate spinning but love swimming, skip the bike and get in the pool.

3. Exercise in a positive environment. Whether it’s a gym, a trail or your living room, it’s important to work out wherever you are most comfortable.

4. Stay motivated by picturing your post-exercise self. Not looking forward to your workouts? Think of how great you’ll feel once you’re done. The anticipated endorphin rush will help you get started.Continue Reading …

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