7 Things Vegans & Vegetarians Should Consider

Many people are consciously turning towards vegetarianism or veganism for health reasons. It is commonly believed that a vegan diet will help to extend your longevity because it keeps you healthier and fitter. Whatever your reasons for becoming a vegan, it is important that you know exactly what a vegetarian diet entails and what precautions you need to take in order to supplement the nutritional deficiencies that may arise from such a diet. Research has proved that most illnesses and cancers are predominantly caused by diet and when you follow a vegan diet; you can actually reduce risks of chronic degenerative illnesses like obesity, high blood pressure, different forms of cancers, coronary heart diseases, diabetes etc. Read more below for more information on eating healthy as a vegetarian or vegan.

What to know before becoming a vegan:

Protein intake: A diet rich in proteins is absolutely essential because these are needed for cell growth and repair. Your daily diet will lack animal proteins when you choose to become a vegan. So, you need to ensure that you eat substantial amount of plant-based proteins like whole grains, lentils, beans, soy and quinoa, seeds and nuts, legumes, leafy green veggies, fresh fruits etc.

Vitamin B12: Since Vitamin B12 is mainly found in animal proteins, a vegan diet is likely to be deficient in this essential nutrient. You may therefore need to take Vitamin B12 supplements because this vitamin is responsible for keeping your blood and nerve cells healthy. Without this vitamin, you are likely to suffer from fatigue and constipation, appetite loss and nerve problems.

Iron supplements: You may also need to take iron supplements when you have chosen to become a vegetarian. Iron is found in two forms called heme and non-heme. The former is found in animal foods that get absorbed by the human body easily. However the non-heme that is found in plant foods does not get absorbed as easily. Good vegetarian iron sources are sunflower seeds, dark green leafy veggies, legumes and dried raisins. All foods rich in vitamin C like citrus, broccoli and red peppers help to absorb iron.

Avoid junk: Animal products should not be replaced with junk foods when you have chosen to become a vegan. You should not try to replace meat with packaged foods or white pasta and bread. Processed foods will offer hardly any nutritional value besides empty calories.

Control soy product intake: Just because soy is a great vegan protein source, you must not take in excess amounts of it. Incidentally, there are many studies that prove that taking in a lot of soy products is perhaps even worse than eating high-protein animal products. The healthiest soy sources are tempeh, tofu, miso, soy milk etc.

Food labels: When you want to take up a vegan diet, you must be careful to read food labels. Simply because you think that a food is glaringly non-vegetarian does not make it necessarily suitable for a vegetarian.

Make the change slowly: Turning into a vegetarian overnight is not recommended. You should make this transition slowly by adding some additional plant based foods in your daily diet. This should be followed by reducing your intake of animal proteins and doing away with refined and processed foods.

Veganism Considerations

The key to becoming a vegan is to make the changes in your diet slowly. This allows the body to adapt to the changes better. Moreover, if you are considering vegan diet mainly for weight loss, you can use the services of recognized meal delivery companies that include vegetarian diet plan. 

For instance, Nutrisystem, which is an accredited meal delivery service, offers a vegetarian diet plan for those who seek weight loss through consuming only vegetarian foods. They also encourage having a lot of fruits and vegetables additionally to make your diet nutritionally balanced. Nowadays, with the vegan diet becoming popular, you can also enjoy a variety of exciting menus in every restaurant on a budget and without missing key nutrients.

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How To Get Energized: This Is What You Need To Do

You are running a little late for work. You knew you shouldn’t have hit that snooze button a fourth time. Now you only have enough time to down a coffee and drive to work. 

This coffee keeps you awake for a few hours but you are slugging along by the time lunchtime hits. You don’t have a single bit of energy to focus and you are not sure how to get energized and fix your situation. 

The answer is to first, eat something. Next, don’t down coffee in the morning. The caffeine will keep you awake for a while but you will reach an inevitable crash at some point in your day. 

These aren’t the only things to keep in mind if you want to stay awake. Check out this guide for more energizing tips. 

Stay Hydrated 

As you sit at your desk and read this article, you're probably dehydrated. Many people go about their daily lives without enough water in their bodies and that makes you tired. 

If you're not the biggest fan of water, we do have good news for you. Most anything you drink has some kind of water in it. 

Guzzle down tea or juice to get a little hit of water. You can also infuse your favorite fruit in a bottle of water to give it more taste. 

Watch What You Eat 

The things that you eat have different effects on your energy levels. If all you eat is junk, it's no wonder that you're so tired. 

Your body needs a good balance of protein and carbs to energize you and help you get through your day. 

You should also try foods that have alkalizing properties. These foods will balance out your PH and give you a lot of energy. To tell if a food has alkalizing properties, check the negative pral scale. 

Drink Tea Instead Of Coffee 

Starting out your day with a cup of coffee will give you a temporary surge of energy that will only last for a few hours. When you start to get tired again what do you do? Most likely reach for another cup of coffee. 

Eventually, you have consumed so much caffeine that sleeping at night will be a struggle. So, you should start your day off with a nice, hot cup of tea instead. 

Tea contains compounds that improve a person's mood and makes them feel more awake. Make sure that you don't pour a ton of sugar into your cup though. It will defeat the purpose and result in a sugar crash instead of a long-lasting energy buff. 

Get Up And Move Around 

Not sure how to have more energy after work? The answer is to not sit in one place all day. Get up and move around even if you only walk down the hall to the water fountain and fill up your to-go bottle. 

Exercise releases energizing, feel-good endorphins so consider getting up a few hours early each morning to go on a run before work. Trust us, you won't miss the lost shut-eye. 

Listen To A Catchy Tune 

If you start to feel sluggish during your day, turn on a bit of music. Listening to upbeat tunes will sort of wake your mind up. If you are working it's a good idea to choose music without words though. 

You may get so caught up in your vocal solo that you forget about the mountains of paperwork in front of you. If you're at the gym though, feel free to listen to whatever you want. 

Have The Right Mindset 

Speaking of tricking your brain, psych yourself up. If you dwell on everything you have to do during the day, you'll begin to feel overwhelmed. All you'll want to do is lay back on your bed and pull your blankets over your head. 

Instead, come up with a game plan to tackle your schedule. Once you have a good idea about how to manage your hefty plate, it won't feel so hefty. 

Try Essential Oils 

If you spend a good deal of time in your office, it will begin to smell a little stale eventually. That smell will do the exact opposite of making you feel more awake. You'll feel tired and gross. 

If this sounds like you, pop open a bottle of essential oil and put it in your diffuser. Be sure that whatever essential oil you're using to brighten up your office isn't lavender or chamomile. 

Those will make you feel sleepier. Citrusy smells like lemon will do the trick though. 

Give In To The Allure Of A Power Nap 

If you have a lot on your plate, a long afternoon catnap isn't going to be in the cards. Truth be told, even if you do have time on your hands, you still want to stay away from the catnap. 

If you sleep for more than 20 minutes it will affect how you sleep that night. A 20-minute power nap will make you feel energized enough to make it through the rest of your day without keeping you up at night. 

How To Get Energized And Crush Your Day 

Are you tired of slugging through your day like a zombie? Once you know how to get energized, you won't have to deal with it anymore. So, drink a bottle of water or two, put on an upbeat song, and if all else fails, give in and take a power nap. 

Do anything you need to do to focus on your work and crush any big task that may come your way. 

Eating better and exercising so you can have more energy doesn't have to break your bank. Check out our blog daily for frugal fitness tips.

Top Healthy Snacks For Office Parties

The office party is the much awaited time of the year, when you get to meet some new colleagues and even have fun with your old friends under the same roof. After a certain time of work, your office colleagues turn out to be more like your extended family members. But, when you are working, you hardly get time to catch up with them for some fun-filled excitements. Waiting for the weekends is too boring and mainstream. Sometimes, to keep up the healthy working lifestyle of the office, it is mandatory to host office parties. 

But, just like adding fun element to the party, the organizers need to worry about the employees’ health too. You cannot just add junk food in the list as that might upset someone’s stomach in no time. So, adding healthy snacks to the list can prove to be one great alternative in this regard. 

Some Delightful Drinks To Add 

You have to be sure of the delightful drinks that you want your co-workers to enjoy on the perfect office party. Moreover, party treats should be designed to lift you up and not just weigh you down. Well, office parties are not only about booze and hardcore alcoholic drinks. There are some delightful drinks as well, which you can put up at the counter for sure. So, let’s just get started with that for now. 

• Serving Detox Water 

It is the right way to bring balance to celebration with an office party snack, which will help the coworkers offset effects of heavier indulgences. All you have to do is just drop some fruit and some fresh herbs into pitcher of water, and then put it in the fridge to chill. Then take it out and serve it cold to the welcoming guests. 

• Time For Sangria 

Sangria is often noted to be quite festive, either with alcohol or without it. This drink is a perfect fruity addition to the party and looks picture perfect for that Instagram post for sure. For that blast of fruity flavor in your drink, you can obviously try out the pomegranate orange version for that complete delicious treat. 

• For That Simple Tea Lover Out There 

The time has come when you can just set out carafe of the steaming water with assortment of tea bags, some of the orange slices and some cinnamon sticks, even though optional. It can end up making the perfect office party treat for warming co-workers during jittery winter office parties. 

• Lemonade With Twist Of Lavender 

You can easily combine the crisp flavor of lemon along with the floral aroma of the lavender for creating that ultimate beverage. It is just great for washing down all the other office snacks that you have been munching on. You can log online to get the perfect recipe by your side. 

• Going For The Bubbly Fruit Pour Overs 

You can easily make this amazingly delicious party drinks from any chosen fruit and using any carbonated beverage of your choice. All you have to do is just divide the fruit into transparent individual cups and then pour over bubbles. For example, the apples and sparkling cider is a deadly combination you can try for sure! 

Add The Fruit Snacks In The List 

People during old days used to create festive holiday display by just using fruit as the nature’s most precious gift. With its all natural decoration and some more, these snacks are delicious, colorful and outrageously healthy in its nature. So, adding fruit to the list will not be any less of a good choice, whenever you are looking for some healthy office party snacks to turn heads. But first, let’s just learn more about the options available under fruit snacks for sure. 

• Head Towards Some Fruity Baskets 

The fruit basket is no doubt a healthy touch to your office parties. Even though it is a bit off guard for those looking for junk and oily snacks but it is a perfect addition by keeping employees’ health in mind. If you want, you can easily whip up fruit basket at moment’s notice. The basket will just look incredible and there will be something healthy and delicious for everyone attending the office party. 

• Time For The Fruit Salad 

If you have all the time, then you might end up chopping few of the different fruit types into some uniform pieces. It will add more to the glamour quotient for sure, when you place the salad on table in front of every co-worker. After making those precision cuts, you can toss the fruits into a bowl and top it off with some lemon juice to get this snack all set and ready to try out. 

• Time For The Healthy Banana Splits 

For this recipe, all you have to do is just grab the stick and then add chunk of pineapple, slice of banana, and even a strawberry to just make this easy, quick and unique office party snack. If you want to add something a bit different and even more delicious to the already fruity split, then you can dip it in melted chocolate and put in the fridge to cool down a bit. You can even add some nuts when the chocolate is still soft and then insert it in the fridge. 

• For The Fruit Kabobs 

For this perfectly simple recipe, you can easily add any fruit of your choice. Any fruit that you like, you can cut it into pieces and put them on a stick. You even have the chance to be creative in this regard and things will start to work out in the best way possible over here for sure. 

These are a few of the many ways in which you can add fun to office parties by introducing healthy drinks and snacks in the food counter. For some more details on other healthy options, you can log online and get ideas from some of the promising online sources over here for sure.

I hope you enjoyed this blog post about the perfect healthy snacks for upcoming office parties or company gatherings of all types.

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7 Health Benefits of Going on the Keto Diet

Have you heard of Keto for weight loss? Eliciting a state of ketosis has been a popular way for people to burn fat these days. 

A ketogenic diet is a new way of life that brings some serious benefits. By cutting carbs out of your diet completely you can improve your energy levels, health, and general wellbeing.

But you don't need to just take our word for it on the benefits of ketosis. Keep reading for 7 health benefits of going on the keto diet.


1. Suppress Appetite

Most people will say that the worst side effect of dieting is feeling hungry and missing their favorite foods.

But with a Keto diet, you will actually see a reduction in your appetite. By cutting carbs and eating more proteins and fats, you will get more energy and nutrition from fewer calories. You can even get keto versions of foods you wouldn't expect, like Keto coffee.


2. Faster Weight Loss

Cutting carbs can be one of the easiest and most effective ways to achieve weight loss. For weight loss, Keto can be more effective than low-fat diets. 

This is because zero-carb diets get rid of excess water weight with ketogenesis. They lower insulin levels too, which leads to rapid weight loss in the first couple of weeks.


3. Lose Tummy Weight

The two main types of fat your body stores are subcutaneous and visceral fat. Subcutaneous is fat stored under the skin. Visceral is fat that builds in the abdominal cavity around your organs.

Keto is great at reducing this visceral fat. It is actually the type of fat people on zero-carb diets lose the most. In the long run, you should see a huge reduction in the risk of type 2 diabetes and heart disease.


4. Lower Cholesterol

The higher your "bad" LDL, the more likely you are to have a heart attack. The size of particles is important too. The smaller the particles are, the higher the risk of heart disease. Having larger ones seems to reduce that risk.

Keto increases the size of "bad" LDL particles. They also reduce the number of them in your bloodstream. Over time, ketogenesis will increase your heart health.


5. Normalize Blood Sugar

Keto can be very helpful for people with diabetes and insulin resistance. Cutting carbs leads to huge reductions in insulin levels and blood sugar. This can mean almost immediate reductions in your insulin dosage.

If you are on blood sugar medication, see your doctor before making any dietary changes. They will be able to make sure you get the right medication dosage at all stages. 


6. Lower Blood Pressure

Hypertension or raised blood pressure is a big risk factor for many diseases. These include strokes, kidney failure, and heart disease.

Keto is effective in lowering blood pressure. Ketosis will help reduce the risk of getting these disease and help you to live a healthier, longer life.


7. Decrease in Triglycerides

There are fat molecules that run in your bloodstream called triglycerides. High levels of triglycerides increase the risk of heart disease.

A large reason behind high triglycerides in inactive people is carb intake. Especially in the form of the sugar fructose. When switching to Keto, people often see a huge reduction in triglyceride levels.


The Benefits of a Keto Diet

As you can see, a Keto diet really can help improve your health. Weight loss is faster and easier on Keto, and it won't even feel like you are missing out. But the benefits of ketosis aren't just visible. You will be generally healthier with lower blood pressure and reduced chance of heart failure.

If this article has inspired you to change your diet, check out our frugal fitness recipes. Eating healthy doesn't have to be expensive or dull!

How To Eat Right On A Budget

You’ve probably heard it time and time again – the secret to health is eating right and being active. But for some people, this is easier said than done. Maybe their work confines them to a desk for hours at a time, or maybe they don’t make enough money to afford healthy food. In this article, we are going to focus on how to eat right on a budget – so if this interests you, then read on. 

Focus On Whole Foods 

Not the supermarket as they tend to be quite pricey. Instead, don’t spend your grocery budget on processed foods as they tend to be less nutritious and often cost more. This means you should favor fresh produce, beans, nuts, and meat and fish over boxed meals or just about anything that is pre-packaged. Even those so-called ‘healthy’ options. The reality is that if a food is pre-packaged it is often not good for you. 

Favor ‘Cheap’ Proteins 

According to nutritionists, building and maintaining muscle mass requires roughly 1 gram of protein for every pound of body weight, especially if you're lifting weights. When you do the math, you can see that this can really add up over the course of a month. 

As such, you want to focus on those protein options which are less costly. These include eggs, whole milk, tuna, liver, frozen chicken breast, and even some cheeses. Another great option is whey protein which can be teamed with milk and some fresh fruit to creates healthy and delicious smoothies which won’t break the bank. 

To Freeze Or Not To Freeze 

When it comes to fruits and vegetables one open question is whether you should buy frozen or not. While the answer is often no, there are exceptions. These could include when you are planning to use the fruits or vegetables in cooked products – say homemade granola bars. In this case, going with frozen options is a cost-effective way to go. 

An added benefit of going frozen is that it can allow you to keep the items for much longer than you could if you only bought fresh fruit and vegetables. However, you want to make sure your frozen options are not packed with preservatives. As such, you should look for those which are flash frozen as this will lock in the nutrients without the addition of preservatives. 

Don’t Focus On Brands 

When it comes to the distinction of brands to generic foods, much of the cost difference is in the marketing. In some cases, a generic option might even come from the same processor as a brand. Think about it, if you needed to buy ketogenic strips, you are probably going to focus on the option which offers the most consistent results at the lowest cost? 

Why should it be any different when it comes to food? Sure, there is a sense of security when buying a brand but the reality is that most generics are just as good for you when it comes to staying lean. This is especially true when it comes to raw foods where there is no benefit from buying a brand option. 

Use Supplements 

As mentioned, one low-cost, yet healthy protein option is whey powder. But this isn’t the only supplement option you want to consider as buying fish oil and multivitamins can also help you to eat healthy for less. The only thing to consider when you are adding supplements to your diet is which ones are needed and to what amount. As such, you will probably want to discuss this with your doctor before stocking up on pills. 

Bulk Up 

By this point, you have probably heard of the concept known as ‘economies of scale’. In simple terms, this means that when the purchasing power goes up, prices fall. Back to the real world, this means that you should look for opportunities to buy in bulk – when it makes sense. If you want to pay top dollar for single serving sizes of food then be our guest.

For example, you probably won’t bulk up on fresh fruits; but taking advantage of a sale or a promotion might help you lower your overall budget. Another trick includes buying a side of beef and then cutting it into portion sizes at home. Not only will you end up with higher quality beef but it will cost you less. 

Get Dense, Calorie Dense 

You’re trying to eat healthy on a budget and this means you want to get the most bang for your buck. This means getting whole milk, potatoes, rice, protein pasta, and oats as these foods are filling and cost less than more exotic options. 

Follow The Seasons 

If you are buying fruits and vegetables that are out of season, then you are wasting your money. Instead, focus on what is in season as these options will be fresher and cost less.

I hope you enjoyed this article about how to eat healthy on a basement bargain budget.

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Discover Which Fizzy Drinks Are Actually Healthy

Sometimes you get the craving for a tasty, fizzy drink and you just need to scratch that itch. So you head to the store to grab something, but you’ve been trying to make healthier choices lately and the number of options marketed as healthy is staggering. There’s plain water or fruit juice, but those don’t help when you want carbonation, and getting regular soda is just asking for digestive and health issues. 

Two big categories of healthy fizzy drinks are sparkling water, which has been around for some time in well-known brands like Perrier & La Croix, and a new health drink phenomenon called “prebiotic soda” which is represented by popular brands like vina, Poppi, and Lollipop. We’re going to take a look at both of these options, as well as what makes them so healthy compared to traditional soda. 

What Makes Most Fizzy Drinks Unhealthy? 

There has been a lot of debate over the years as to what the most problematic aspects of soft drinks are, but most of the research seems to point to the amount of sugar that is in them. The average soda, even non-caffeinated, has close to 40 grams of added sugar per serving, which might not seem like much to most people. However, to put it in context, the recommended daily allowance of sugar for an average adult male is just 36 grams and only 24 grams for most women. 

This means that even if you only have a single serving of soda, and no other sugar the entire day, you’re still overshooting the daily sugar consumption guidelines established by dietary and medical professionals. And if we are being really honest here, who sticks to a single serving of soda when they have some? This can make the amount of dietary sugar incredibly high, and even dangerous. 

Why Is Sugar So Bad? 

Sugar might not seem too problematic to some, but when taken in excess, it can cause some relatively significant changes in your health. It is also responsible for directly reducing or adversely affecting some key systems and organs in your body. Below are some ways the impacts of excess sugar can be seen. 

Not only can large amounts of sugar throw off your digestion and blood sugar, but they can even contribute to diminished mental health via depression. It can cause destructive bacteria to build up on the teeth, damage the liver which has to metabolize all that sweetness and contribute to premature aging of the skin as a whole. 

Which Fizzy Drinks Are Actually Healthy? 

There are two primary contenders for satisfying, healthy fizzy drinks, sparkling water, and prebiotic soda. Both have a great carbonated feeling and a wide variety of flavors, but there are some notable differences as well as a leader in the “which is healthiest” race. 

Sparkling Water 

You have probably seen sparkling water before, Perrier has been a well-known brand for several decades, and brands like Polar or La Croix seltzer are also enjoying a resurgence in popularity since being seen as a far healthier choice than traditional soda. These seltzers are usually relatively low in sugar and calories, making them an ideal replacement for a soda-lover. 

The downside to sparkling water is that many people find the taste a bit flat, underwhelming, or just not good. There are tweets and memes galore about La Croix, for example, poking fun at how the flavor is so vastly disappointing. Some brands are certainly better than others so your mileage may vary, but sparkling water will always just be carbonated, flavored, water. 

Prebiotic Soda 

Prebiotic soda is quite new to the health drink game, with the major brands only popping up within the last five years or so. They consist of not only carbonated water but added prebiotic fibers from apple cider vinegar, real fruit juice and flavors, and minimal added sugars. Most brands can keep the sugar content at 5 grams or less per serving, and that’s a soda you can have more than once per day. 

The prebiotic aspect makes the soda far healthier overall, not only by cutting back on the amount of sugar but by boosting gut health. The microbiome in your gut, all the bacteria that digest your food, need to be fueled by healthy fiber or they begin to affect your health in big ways. An unhappy gut due to deficient probiotics can even begin to significantly disrupt the nervous system communication between your brain and your digestive tract, even throwing off neurotransmitter and hormone levels. 

If You Are Craving A Fizzy Drink 

The next time you are craving something fizzy, sweet, and flavorful, skip the soda and the resulting negative effects of massive doses of sugar. Instead, cruise down the aisle a bit and grab some prebiotic soda. If you need a milder-tasting and less sweet option, sparkling water is where it is at.

Weight Watchers (WW) vs. Frugal Fitness & The Frugal Diet

Weight Watchers (now known as WW and partially owned by Oprah Winfrey) has helped a lot of clients that I've worked with and I think it is a pretty good overall program. However, WW doesn't always address all the aspects of nutrition and can also be a lot more costly than my services such a Frugal Fitness, or more specifically my nutritional plan The Frugal Diet. My customized meal plans are a flat rate of $59.99 and at least a month of free internet support. 

Weight Watchers is a much longer and often more expensive commitment (especially if you attend most or all of the meetings which is important for community support). The WW internet support is usually an additional fee on top of normal membership. I admit I don't know the exact numbers and I need to look into it a little more in detail, but if I had to guess I would assume you'd spend a lot more money on Weight Watchers than you would on me and you probably wouldn't get any better results.

Weight Watchers doesn't address every aspect of healthy nutrition because it depends largely on a simplified point system that takes the major nutrient type and calories into account, but not the quality of the nutrients, meal timing, blood sugar response, and some other important factors. According to Weight Watchers, 2 pieces of whole wheat toast might be the same exact point value as 3 pieces of white toast. Which one is the healthier choice? Obviously the 2 pieces of wheat toast gives you much more nutrients and a better blood sugar response than the calorie and point equivalent of white toast. That's just one example but you get the idea about WW.

The "ideal weight" that Weight Watchers encourages is dependent on the old BMI (Body Mass Index) measurement which is actually somewhat outdated now. BMI is simply a ratio of weight vs. height and does not take into account the quality of body weight (body fat percentage and muscle). For example, I am obese according to the BMI measurement of about 26 because I am 5'5" and 165 lbs. This is too heavy for my height based on averages, even though my bodyfat is about 12% which is excellent.

Weight Watchers meeting costs can also vary depending on if you have maintained your ideal weight, lost additional weight, or gained weight above your ideal weight. You may get to attend WW meetings for free if you are doing well but then have to pay attendance fees if your weight goes over during a week or month. 

And let's not forget about the cost of commuting and the time spent adhering to the Weight Watchers system (time is money) that you could be investing in workouts, shopping, or dieting While I do think that Weight Watchers can sometimes be good motivation to stay committed to your diet, I do not really like to punish my clients for having a bad week and charge them extra.

Anyways, there are plenty of factors that you need to take into consideration before making your choice between WW and The Frugal Diet when you are watching your weight. 

Do you need face to face group support that Weight Watchers can offer or is internet support enough? Can you make the larger commitment to Weight Watchers?  Do you want to improve your knowledge of nutrition or just go by a simple point system? 

That is for you to decide, but I am obviously biased that Frugal Fitness overall or The Frugal Diet book comprehensive nutritional program is the best option for dieters on any budget over WW. Either way, it pays to watch your weight and lose some of that extra bodyfat! Consider either option an investment in your health.

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Can Cereal Be Healthy? Having Healthier Breakfasts

Breakfast is the most important meal of the day, and for many people, it’s one that is often rushed due to a time crunch in the morning. Not everyone makes their first meal a top priority. However, it’s important that people have options for a healthy breakfast that are quick and accessible. Luckily, there certainly are breakfast foods available that fit that criteria. It is simply a matter of choosing the right one, and being sure that you’re not selecting a food that’s loaded with sugar. Remember: you don’t want to get your entire day’s worth of sugar within the first few minutes of your day! Healthy breakfasts can make or break your day.

One food that is commonly regarded as a breakfast food is cereal. It appears to check many of the boxes that would qualify it as an excellent option for your first meal of the day. For one, it’s relatively inexpensive, which means that it’s an accessible option. In addition to that, cereal is also tasty, and it’s easy to grab and go. In fact, some companies even offer plastic cereal bowls that are pre-packaged and you can toss in your bag as you start your day off in motion with protein and fiber. 

That being said, cereal sometimes gets a reputation for being sugary. While this can be true, it is not necessarily true. You heard that right: cereal actually can be a healthy, delicious breakfast food. And if you really enjoy it, you can even extend this breakfast food into lunch! If you have heard years worth of information implying that cereal is not a healthy choice, it’s time to rethink that. Today, we are going to help you learn more about cereal, and its actual health benefits that it offers. You might be surprised to find out that this popular food actually has more benefits than you think it does. 

What Is Cereal? 

Cereal is a popular, often boxed breakfast food. Many people have fond memories of consuming cereal at their table for breakfast when they were a kid. Back in the day, they probably ate cereals that were colorful, and consequently, sugary. However, nowadays there are a lot more options for cereal, and you don’t have to settle with a cereal that isn’t healthy for you. 

Technically speaking, cereal is a type of grain. Despite the fact that there’s a lot of speculation around if grain is actually healthy or safe for you to eat, it’s important to note that some cereals offer a lot of health benefits. However, if you want to be sure that your cereal is actually going to benefit you, it is important that you take a look at the label on your box. This will help guarantee that you’re not accidentally throwing away calories eating a cereal that does not support your body. 

In addition to this, cereal comes in different shapes and sizes. Some cereal is round, other cereals are rice shaped, or square. It really does not matter what shape your cereal comes in, as long as it has the health benefits offered that you are eating it for. 

Cereal also varies in flavors. Some are more artificial tasting, and others taste authentic and real. If you are looking for a cereal that tastes delicious and balances health, you can certainly find it—it will just take a bit of searching and persistence. 

Why Do People Eat Cereal? 

There are several reasons why people eat cereal. Some people enjoy it because it reminds them of a time gone by, enjoying a bowl in their childhood dining room. Nostalgia and habit are both powerful behavioral motivators. Other people love the burst of flavors that it offers, or enjoy the opportunity to add milk to their cereal. Some people, however, believe that the quick and easy nature of eating cereal is what makes it appealing. And others still believe that there is a health benefit to eating cereal, and it can help them acquire important vitamins and minerals that their diet might otherwise be lacking. 

However, some people eat cereal for a variety of reasons, or multiple of the reasons mentioned above. Ultimately, it is up to you to decide why you want to include cereal in your diet—and what potential health benefits could be associated with doing so. 

Is Cereal Actually Healthy? 

Here’s Everything You Need To Know It’s impossible to generalize if cereal is actually healthy. This is because each type and brand of cereal has unique ingredients. Therefore, it’s possible that some types of cereal are actually extremely healthy and offer a myriad of health benefits, while other types of cereal are not nutrient rich whatsoever. This is yet another reason why it’s important that you pay attention to the labels on the packaging of your cereal. 

Unfortunately, healthy cereal often garners a bad reputation because not all cereal is quite as nutritious or beneficial. However, healthy cereal is available, and it can prove to be a valuable addition to your diet. For instance, some cereal can actually provide you with necessary vitamins, minerals, and carbohydrates. If you are curious to learn more about how much of your cereal is made up of these valuable assets, you can take a look at your cereal box label. 

In addition to this, you should check to ensure that your cereal sugar amount is not too high. This is because having too much sugar in your cereal can entirely negate the benefits of cereal. Be mindful of the sugar content when you are selecting the cereal that you are going to implement into your daily breakfast routine.

Better Breakfasts

Magic Spoon Cereal is an excellent example of how cereal can be both delicious and healthy. Available in a variety of flavors, this cereal brand does not compromise taste for nutritional benefits. Magic Spoon cereal is actually grain free, which is what makes it so unique—and guilt-free. Now, you really can enjoy the delicious taste of your favorite childhood cereals without any of the negative effects. Sign us up for this kind of healthy cereal every morning!

Reflux Surgeon In Atlanta Suggests How To Control GERD Symptoms With Diet And Lifestyle Changes

One out of 5 Americans suffers from GERD or Gastroesophageal Reflux Disease. It is a condition, where acidic contents from your stomach constantly leak up in your esophagus tube that connects the throat and stomach. When a valve at the bottom of the esophagus called the lower esophageal sphincter fails to close properly after food enters the stomach and digestion starts, the acid backwash flows towards the throat and gives your mouth a sour taste. Acid reflux occurs at some point, but when it occurs frequently, then you need to visit your doctor. 

The experienced doctors at Peachtree Surgical & Bariatrics offer reflux surgery in Atlanta to patients struggling with chronic acid reflux. Nevertheless, there is also a need to make lifestyle and diet changes so you can avoid surgery by keeping indigestion at bay. 

The main symptoms of chronic acid reflux are constant acid regurgitation and heartburn. Some people don’t feel heartburn but experience chest pain, trouble swallowing, or hoarseness when they wake in the morning. Your throat may also feel tight and choked. GERD even causes bad breath and dry cough. 

Anti-Reflux Diet 

Some studies report how simple dietary changes have helped sufferers to reduce their GERD symptoms significantly. 

● Be conscious in choosing food and beverages. Monitor the kind of food and drinks that agitate your symptoms often. Avoid the ones that trigger your symptoms. Common foods that trigger acid reflux include carbonated beverages, tea, coffee, spicy foods, fatty, and fried foods. Even tomatoes, citrus fruits, onions, garlic, chocolate, and peppermint aggravate GERD symptoms. 

● Large meals take a long time to leave the stomach and can stress the valve between the esophagus and stomach. Therefore, eat small meals frequently. 

● According to research, beer and white wine induce reflux, so avoid alcohol. 

Lifestyle Changes 

● Excess weight increases the possibility of distorting valve anatomy, which can trigger reflux. 

● Never lie down flat within 3 hours of eating. As the valve is not working properly, the stomach's acidic content flows back towards your throat. Therefore, don’t recline for 3 hours after eating. 

● According to research, resting at a little inclined position facilitates the gravity to work. Therefore, raise the head side of the bed by 7 to 8 inches, so that the nighttime reflux episodes get reduced. 

● Maintain a healthy weight to reduce stomach pressure because an increase can trigger GERD symptoms. 

● Nicotine weakens the connecting valve between the esophagus and stomach, so refrain from smoking. 

Recover Your Life From Recurring Reflux

Reflux occurrence now and then is normal, but if it disturbs your life, visit an experienced Bariatric surgeon in Atlanta. Keep these tips in mind to help get rid of GERD and reduce reflux. Reflux doesn't have to rule your life!

How Do I Get The Most Out Of My Body?

Many people like to think that they are reasonably fit and would probably be able to run or jog for a while without any real issues. Sometimes looks can be deceiving as it takes more than just going for a jog to consider yourself to be fit as there are a number of other factors that contribute to good fitness. 

Am I Fit? 

Would you be surprised if you were told that Americans had spent $1.13 billion on gym memberships that just do not get used? This is only 3.3 percent of the people who possess a membership, but the figures show that it is an absolutely huge sum of money to be throwing away on something you are not going to use. Even then, 9.45 percent of people only use the memberships once a month, so it does not seem they are getting their money's worth. 

If you are looking to save a bit of money, you do not necessarily need the gym membership to start with, as many apps on your phone can help you if you would like to work out at home. This became a common trend, especially in the last year with constant lockdowns as people have had to make do without being able to go to a gym so you could be more cost-effective by utilizing what is at your fingertips. You will only know if you are fit if you have more energy for longer and have shorter rest periods between workouts. 

What Else Can Affect Fitness? 

Diet can have real impact on your personal fitness levels as by putting healthier food into your body; you will be setting yourself up to have energy for longer. Eating more fruit and vegetables can help as they contain essential minerals, fiber, and nutrients that will take longer for your body to break down. Because of this, you will maintain your energy levels for far longer and prevent your body from suffering from a crash, leaving you physically drained and potentially a bit burnt out. 

Although not essential, supplements can help restore energy and help your body recharge after energetic and draining workouts. If you visit our Frugal Fitness page, you will see how they work and offer guidance and help to ensure that you are getting everything you need out of your body. 

Finally Fit Forever

Whilst there is an awful lot more to getting healthy than just exercising, it is important to take everything at a manageable pace. Pushing yourself too hard too quickly will lead to a breakdown and could set you back further than you were when you started. With a bit of patience and the right guidance, you put yourself on the path to success, but it will be a long one. 

Just trust your body to help you along the way, and in the end, you should be happy with the results. Just try not to overdo it, or your body will not forgive you later.

Take Charge Of Your Health: 18 Foods To Meet Your Goals

To look better and feel good, you need to work on your diet. But this does not mean at all that you need to completely abandon pleasures. It is enough to make a few subtle changes to the daily diet. 

In this article, we will help you achieve your goal. Those who want to lose weight; maintain good health, beauty, and cheerfulness in their life should thoroughly go through this article. 

For Slim Figure: 

1 - Cook The Oatmeal In Milk 

Oatmeal cooked in milk rather than water is an additional 6-8 g of protein. And protein is the main fighter against hunger. With this breakfast, you will feel full for a longer time and will not feel the desire to eat more. 

2 - Eat Spicy 

If you season your dishes with cayenne or chili, you can lose weight. How? These foods contain a substance called capsaicin, which suppresses appetite, burns fat, and speeds up metabolism. Therefore, if you want a slim figure, try this tip. 

3 - Boil The Pasta 

Harsh pasta has a lower glycemic index than soft boiled pasta. Carbohydrates after such a meal will get absorbed more slowly, and you will feel full for longer. Follow the instructions on the package. The packaging always guides the cooking procedure; you have to just follow it. 

4 - Eat Chocolate 

Not regular chocolate but one with a cocoa content above 70%. Chocolate contains catechins that improve metabolism. Moreover, it will also improve your mood and help you go through tough times. 

5- Add Cinnamon To The Coffee 

Cinnamon helps to control the release of insulin after a meal, and hence the feeling of hunger. It can also be added to your morning oatmeal or muesli. The longer you stay full, the lesser you will eat and the more weight you will lose. This does not mean that you should have longer breaks between your meals. 

6 - Drink Coffee 

A cup of coffee contains up to 130 mg of caffeine, which is known to help break down fats. But remember, we are suggesting only one cup of coffee. You should not exceed this limit. Otherwise, it can become harmful. 

For Good Health: 

7 - Make An Omelet With Whole Eggs 

Don't throw away the yolks! Yes, there will be more calories in such an omelet, but the yolk contains a huge amount of vitamins and minerals. In addition, the yolk contains lecithin. This substance improves memory, nourishes brain tissue, helps to restore damaged cells of the nervous system, and serves as one of the main materials of the liver. 

8 - Exercise And Eat Nutritious Breakfast 

Starting the day with exercise and a nutritious breakfast is the first step towards good health. You can include any exercise that strengthens your muscles; skipping rope, swimming, bicep stretches, or lift-ups. 

9 - Add Lemon Zest To Tea 

And not only in tea; it goes well with fish, with meat, and in the salad. Zest is the main source of vitamin C; it contains three times more of it than the pulp of lemon itself. The bioflavonoids in the zest prevent the development of allergies and stimulate the immune system. 

10 - Add Brazil Nuts To Oatmeal Or Muesli 

This product is very high in selenium. It helps the body synthesize a cytokine that affects immune responses. 2 nuts a day completely cover the entire need of selenium per day. Moreover, it will enrich the taste of your meal. 

11 - Simmer And Bake The Tomatoes 

Tomatoes contain a lot of lycopene, which prevents eye diseases and the development of cardiovascular diseases. Lycopene gets absorbed by the body more efficiently after heat treatment and with fats. So tomatoes with cheese are healthy! For Beauty 

12 - Add Seeds To Your Smoothies 

Just one tablespoon of flax or chia seeds will provide you with your daily requirement of omega-3 fatty acids. And they, in turn, will make your skin glowing and healthy. A healthy smoothie a day can enhance beauty. 

13 - Do Not Cook, But Bake The Potatoes 

When boiled, the potassium contained in potatoes goes into the water; when baked, it gets preserved. And potassium helps remove excess water from the body and reduces swelling. Add garlic to your meals; its antimicrobial properties are truly unique. Garlic also contains selenium, methionine, and glutathione. 

14 - Eat Cocoa 

A teaspoon of cocoa powder will provide you with a dose of flavonoids, antioxidants that improve your complexion. Moreover, there are no side-effects of eating cocoa. It can improve your mood and help to increase beauty. 

15- Drink Kefir 

Don't neglect it! If you're tired of it, whisk it in a blender with some fruit for an amazingly light, healthy, and nutritious breakfast. It adds beauty, health, and a boost of energy if you eat or drink it regularly. 

For Cheerfulness 

16 - Add Chickpeas To Salad 

Chickpeas are rich in complex carbohydrates and protein. To make the chickpeas crispy, take a jar of chickpeas, drain the water and fry in olive oil with salt and pepper. Then place them on a baking sheet and place them in the oven, preheated to 200 degrees, for 30-40 minutes. This will make your salads and vegetable soups more delicious and also help to improve your mood. 

17 - Avoid Alcohol 

If you do not want to spend your life like a sad loner, it is important that you get rid of alcohol. Do not be ashamed to admit that you are addicted to it. Do not delay treatment and get substance abuse prevention treatment before it’s too late. It will help you get back to your normal life again. 

18 - Use Spinach As A Side Dish 

Spinach contains a lot of vitamins A and C, thanks to which the iron contained in red meat gets absorbed better. Moreover, its content can impact serotonin, the hormone of happiness. It can significantly improve the mood of a person. 

Conclusion 

Depending on your goal, you can choose a diet plan. Eating healthy meals helps you stay younger, happier, and longer. All you have to do is to adopt healthy eating habits with these top foods. Stay Healthy!

3 Squat Variations To Max Out Your Calorie Burn

The squat is known as a great strength and muscle builder, which it certainly is. However, it is also a terrific calorie burner. Great as the squat is, there are a few hacks that you can add to make it even more effective. In this article, we reveal three squat variations to max out your calorie burn. 

A Word About Nutrition 

Before detailing any workout for fat loss, it is important to reiterate the importance of nutrition. That doesn’t mean you need to deprive yourself of the foods you love. Simply look for healthy alternatives, such as low-calorie ice cream and sugar free desserts. Your goal each day should be to take in fewer calories than you expend. Focus on lean proteins, health fats and low glycemic complex carbohydrates. You should also try to cut out snacks, sticking to your 3 main meals each day. 

Squats For Fat Loss 

When it comes to churning through the calories, the only full body movement that rivals the squat is the burpee. The advantage of the squat, however, is that you can add weight to it. The squat simply involves descending down into a full knee bend and then standing back up again. Yet, that act works nearly every muscle in your body while also making large demands on your cardiovascular system. 

You should include squats in your fat burn workout. You can do this at home, even if you don’t have any weights. We recommend checking out the squat assist machine, which is an awesome calorie burner. In the meantime, here are three ways to optimize your squat workout with no equipment at all: 

Squat Jump + Abduction + Jump 

Stand facing forward with your feet set at hip width. Place your hands together in front of your torso. Now, drop down, hinging at the hips, until your thighs are parallel to the floor. Pause in this position and pulse your quads apart three times. Now jump out of the squat to return to the start position. 

Sumo Squat To High Knees 

Stand facing forward with your feet set at hip width. Place your hands together in front of your torso. From here drop down into a full squat, with the thighs slightly lower than parallel. Push through your heels to come out of the squat. As you come up, bring up your left knee to connect with your right elbow. On the next rep, come up with your right knee. 

Push Up + Squat Hold 

Stand facing forward with your feet set at hip width. Place your hands together in front of your torso. From here drop down into a full squat. Now, place your palms on the floor and march out to a plank position. Do a single push up and then push back to the bottom squat position. Now come out of the squat to complete the rep. 

Putting it All Together 

You now have an arsenal of awesome squat variations that you can combine into a calorie scorching workout to burn off body fat. Here is one way you can put them together. Each squat variation is followed by an isometric hold. This will allow you to recover cardiovascularly while you place isometric tension on your problem areas. 

● Warm Up - 2 minutes jogging on the spot 

● Squat Jump + Abduction + Jump - 45 seconds 

● Plank - 30 seconds 

● Sumo Squat to High Knees - 45 seconds 

● Wall Sit - 30 seconds 

● Push Up + Squat Stand - 45 seconds 

● Plank - 30 seconds 

Wrap Up On Specialized Squats

Perform this squat variation workout twice per week, with a couple of days between them. Be sure to drink plenty of water and remember to maintain a reduced caloric intake in order to see real, lasting fat loss results from your squatting exercises.