Top 10 Healthy Things You Should Have On Your Grocery List

While health is wealth it does not mean that only the wealthy can afford ultimate fitness and overall health. A grocery list of healthy people involves not that much in terms of price. In fact, the tighter you are in budget, the healthier your grocery option becomes. Take note that the more natural you choose your pantry food, the healthier it turns out to be. Unlike the grocery list of someone who is not interested with natural produce, a healthy grocery list includes farm products which include egg, dairy milk, fruits, vegetables, and anything with natural colors. Good choices do not actually involve good-tasting products. In fact, it can be some other things.

Eating can be both delicious and healthy. The least to zero processing there is, the more it is likely to be healthy. This is due to the fact that there can be fewer chemicals and synthetic additives mixed on it just like the canned foods and similar types. Here are the top 10 healthy things you should have on your grocery list:

  1. Grains

Top 10 Healthy Things You Should Have On Your Grocery List-starchYou should always have high fiber cereal in your pantry as this has been the healthiest pantry common. You can add some oats, bread, sweet potatoes, or yams.

  1. Meat

Top 10 Healthy Things You Should Have On Your Grocery List-meatPick up some boneless and skinless chicken breast enough to get you for the weeks to follow. You can as well think ahead as to what you will prepare it with.

  1. Fruits

Top 10 Healthy Things You Should Have On Your Grocery List-fruitsIn season fruits will be the least pricey. You can always grab some of the richest color or anything that would suit your taste. Berries and some super fruits would as well be perfect.

  1. Vegetables

Top 10 Healthy Things You Should Have On Your Grocery List-vegetableGreen leafy veggies would be perfect to guarantee your health moving forward especially if you have one prepared differently on a daily basis.

  1. Dairy

Dairy ProductsEggs and cheese in the morning is best prepared when you have them on your kitchen counter just in case the need arise while you are cooking.

  1. Oils

Top 10 Healthy Things You Should Have On Your Grocery List-oilVirgin and olive oils should not leave your kitchen counters. See to it you have it available all the time.

  1. Spices

Top 10 Healthy Things You Should Have On Your Grocery List-spicesThis is the most important kitchen component, among others. This is responsible for the good taste and the healthy servings on your table.

  1. Fish

Top 10 Healthy Things You Should Have On Your Grocery List-fishFish are naturally rich in Omega-3 which is extremely healthy and good for the heart. Salmon and tuna would come as easy option.

  1. Legumes

Top 10 Healthy Things You Should Have On Your Grocery List-legumesBeans and nuts may not be an initial choice for you but you should change that idea. Working on your health would mean you have to have this.

  1. Starches

Top 10 Healthy Things You Should Have On Your Grocery List-starchWheat and brown rice are also the most common suggestion among those who are after great health while they are preparing their pantry grocery list which can be quite difficult.

This shopping list can last for a week or two. So you shop less and you eat more. You can work on planning your daily meal for the next two weeks and you can then decide over how much you will prepare in one occasion.

This entry was posted on February 26, 2015 at 6:28 am.

Top 3 Workout Trends to Try in 2015

Top 3 Workout Trends to Try in 2015With the start of the new year comes new resolutions, personal responsibilities, ambitions, and goals that we hope to achieve. Many people show a strong desire to start eating better and putting forth the effort to get in better shape throughout the year. Getting in shape doesn’t have to be cumbersome and trivial but can be fun and enlightening so that you can stay focused and achieve the goals you set for yourself.

With each year that passes, fitness trends rise and fall in popularity for a variety of different reasons.

What make a fitness routine more than just a fad? Researchers have noted that people should become interested in workout routines not because they are the latest exercise innovation on the market but should be based on emerging health and fitness trends. Workout routines should contain elements of aerobics, strength training, flexibility and stretching, and other core exercises that target your whole body.

According to a survey from The American College of Sports Medicine (ACSM), “some once hot workouts like high-intensity interval training have been slipping in popularity, says Walt Thompson, Ph.D, lead author of the survey.” [1]

Health and fitness experts have confirmed that new and fun workout routines that effectively restore the body’s health have the ability to enhance personal morale when it comes to working out so getting over the hunch to go work out has become less of an excuse for many people.

The American College of Sports Medicine recommends certain types of workouts for certain health benefits. The Animal Flow workout is a form of weight training that infuses elements of gymnastics with dance moves like break dancing to give you a complete aerobic workout that affects your whole body. This workout is great for people of all fitness backgrounds who just want to let loose and have fun wherever they feel it fit to exercise since this workout does not require any equipment.

The Pound workout is another high-energy dance based workout that acts as a good endurance exercise routine which includes light weights to be used as drumsticks which provides you with a good cardio workout. This workout combines workout techniques such as Pilates, isometric movements, plyometrics and Isometric poses that help to tone the muscles of your body. [2] So, if you are a music lover, why not try the new and exciting Pound workout?

Last but not least, the MELT Method is a workout routine that specifically targets individuals that suffer from chronic pain on a regular basis. It is a “self-treatment method” that “restores the supportiveness of the body’s connective tissue to eliminate chronic pain, improve performance, and decrease the accumulated stress caused by repetitive postures and movements of everyday living.” [3] With this being said, anyone can try this workout routine to promote circulation while toning your whole body to reach optimal health.

Whatever your preference is, you can be sure that these research-approved workout routines will help you meet your new years resolutions with a bang. What makes these workout routines highly rated is that they do not require gym memberships or expensive equipment but can be performed anywhere that is convenient to you. Now that working out has become that much more easier and available to you, what are you waiting for?

[1] Today-Health = “4 Workout You Should Try

[2] Poundfit = “The Workout”

[3] Melt Method = “Workout FAQs”

This entry was posted on January 19, 2015 at 2:31 pm.

Top 8 Vitamins that Your Body Needs

Top Vitamins that Your Body Needs2Our body is a temple and we are accountable to our own health and fitness. That is why we should be strict in monitoring what we take in every day to ensure that we only give the best to our bodies. There are many kinds of vitamins that our body needs to perform their specific functions. We have listed down the kinds of vitamins that can give the most basic needs of our body and what types of food these nutrients are abundant in.

Vitamin A: This vitamin can be found in fruits such as melon and orange, and vegetables such as carrots and sweet potato. Vitamin A is an essential component in growth and development, having healthy eyes, skin and teeth.

Vitamin B: This essential nutrient can be found in unprocessed fruits and vegetables such as bananas, eggplants, chilli peppers, potatoes and whole grains. Vitamin B develops the immune system of the body, helps in producing energy and in absorbing iron for the blood. These three benefits can help one prevent or fight illnesses.

Vitamin C: Citrus fruits are an abundant source of Vitamin C. Strawberries, kiwi, grapefruits, guava and the most popular oranges can give the body Vitamin C naturally. This crucial vitamin is responsible for maintaining the healthiness of the skin. Taking Vitamin C can help one look vibrant and fresh.

Vitamin D can be found in eggs and fish. This vitamin helps in keeping the bones strong and healthy. Healthy and strong bones can help in preventing the fast deterioration of the bones when old age comes. It also helps prevent bone diseases such as osteoporosis.

Vitamin E is abundantly found in tomatoes and different kinds of nuts. Vitamin E can help in blood circulation and flow. A proper blood circulation can deliver the needed blood to the different systems for them to function correctly.

Calcium: The essential vitamin can be found in milk, cheese, tofu and any other dairy product. Calcium helps in developing and keeping the bones and teeth healthy and strong. Two glasses of milk everyday can supply the calcium needed by the body.

Iron: Iron is naturally found in meat liver, clams and oysters. It can also be found in vegetables such as beans, cereal, spinach and pumpkin seeds. Iron is an important vitamin in producing, regulating and maintaining the blood that flows in our body healthy.

Potassium: Potassium can be found in green leafy vegetables and the most popular, banana. This crucial vitamin helps many important organs of the body to function properly. It helps the heart supply blood to other parts of your body. It aids your kidneys to process and filter the blood. And it helps your nerves and muscles to move.

Vitamins can be found in the food that we eat every day. The right food with the right amount of vitamins can absolutely help us maintain our health and well-being. We only get one chance to life so choose to be healthy so you can live it longer. Supplement if necessary and include bcaa as well if you are working out.

This entry was posted on October 9, 2014 at 4:27 am.

Too Much Sitting Is Dangerous, Says New Research

Too Much Sitting Is DangerousEven with regular exercise, too much sitting is dangerous. A person who sits too much can increase the risk of having serious diseases and illnesses. In a new study that was conducted by Canadian researchers that was published last January 19 in the Annals of Internal Medicine along with the integration of previous studies, they found out that prolonged sitting everyday can increase the risk of having diabetes, cancer, heart diseases and even premature death.

Along with the results, they also discovered that even though the participants are active and have their regular exercise routines, they still exhibited worse outcomes especially for those people who sit for long hours. Those who did not exercise at all face higher risks.

According to one of the authors, Aviroop Biswas, they were able to establish strong evidence showing the association between prolonged sitting and worse health outcomes. When people stand, muscles in the body work when you stand. By sitting for long hours, the metabolism is negatively affected. The authors of the study characterizes prolonged sitting as being inactive and just sitting for about 8 to 12 hours a day.

Negative Health Effects of Inactivity

Based on the data from the World Health Organization, there are about 3.2 million people die every year due to inactivity. This makes it one of the major factors that result to death worldwide. As such, health experts suggest that individuals should move around. Apart from having a regular exercise routine, people should do other activities. Whether it is walking or climbing the stairs, it can be a good way to avoid having to sit all the time.

Inactivity and too much sitting increase the risk of having type 2 diabetes. According to the study, people who sit too much have 90% higher risk of having this type of diabetes. Apart from diabetes, it is also linked to other diseases like breast, colon and ovarian cancer.

A person who has a sedentary lifestyle is prone to various kinds of diseases. This is basically one of the reasons why there are many who suffer from obesity. When you spend too much time sitting, it can result to overweight and an increase in blood sugar levels.

Useful Tips to Avoid Prolonged Sitting

There are various ways to avoid having to sit for too long. First, take 1 to 3 minute break for every 30 minute of sitting. Take time to stand from time to time. When watching television, instead of sitting, you can actually stand or exercise. This makes your sitting time reduced. Reduce your sitting time by about 15 to 20 minutes per day.

Even when you are at home taking your time to relax or rest, it is strongly recommended that you have various physical activities. You should not just rely on the fact that you allot 1 hour of daily exercise. Researchers say that you should have more than 20 minutes allotted for brisk walking. Have a balanced lifestyle by engaging yourself in various physical activities.

This entry was posted on August 1, 2014 at 2:26 pm.

Too Much of a Bad Thing With Toothpaste Measuring

Too much of a bad thing with toothpaste measuringYeah, I know. You probably don’t even think about how much toothpaste you’re putting on your toothbrush. And what does a pea sized amount mean, anyway? Should you be coating the toothbrush? Dabbing it lightly? Pouring it on in layers?

Turns out, the answer is that you should be using 0.25 grams of toothpaste. Unless you carry a scale in your pocket, this is about as meaningful as ‘pea sized.’ So what’s the answer then? How much toothpaste should you use?

Probably less than you do right now, according to a study from December. The study looked at how much tooth paste parents were giving their children, an important measure since children are susceptible to fluoride poisoning. The study found that almost all parents are giving their children way too much toothpaste. Two times too much toothpaste was dangerously common.

Strangely enough, the study further found the electric toothbrush users used even more toothpaste than manual toothbrush users. Maybe they’re overcompensating for something?

Before you start squirting that toothpaste on your toothbrush, focus on what a pea sized amount actually means. Picture the size of a pea. It’s small, right? Remember you aren’t dumping the paste on the bristles. You don’t need to coat them to get the job done. A little goes a long way.

The health risks of toothpaste may seem worthy of eye rolls because of the small amount used, but consider that small amount adding up over a long period of time. The ingredients in toothpaste can be dangerous. There’s a reason it’s made to be spat out and not swallowed. Even in supposedly child safe toothpaste, it’s best to carefully read the instructions and think about how much paste you’re giving your child.

On the bright side, using less toothpaste means less unnecessary waste. Think of the money you’ll save when you stop pumping out too much paste!

The study found that the amount of over dispensing going on was a shocking majority, and most parents hadn’t even read the directions that told them not to use much. When told they should only use a pea sized amount, parents cut down on the amount of toothpaste dispensed substantially.

If you are a person who uses toothpaste, you are probably using too much. This is a measurement that no one pays any mind to because it seems so insignificant, and we learned from our parents that the correct method involves slathering paste on with no regard for instructions.

It’s time to break the cycle. Read what the bottle actually says. Consider how little toothpaste you should really be using. Remember that by overdoing it, you’re not helping yourself. You could, in fact, be actively harming yourself and your children.

Pay attention to your toothpaste measurements. It seems silly, but think how impressed your neighbors will be when you told them you’ve read the toothpaste bottle and are using it correctly now!*

*No one will actually be impressed by this. But they may just join you when you tell them about the money you save.

Article Referenced:

How much is a ‘pea-sized amount’? A study of dentifrice dosing by parents in three countries. Int Dent J. 2013 Dec;63 Suppl 2:25-30. doi: 10.1111/idj.12074.

This entry was posted on May 16, 2014 at 12:25 pm.