Overhaul Your Diet! 10 Tips to Eat Healthy On the Go

When you live a busy lifestyle, constantly shuttling from one appointment to the next, it’s terribly easy to slip up and just eat whatever you can get your hands on. Stress and anxiety can also push you into unhealthy emotional eating, so your diet becomes an unholy combination of fast food, microwaved meals, and junk snacks.

It doesn’t have to be this way, though! All it takes are these few simple tips:

  1. Harness the power of meal prepping.

Every Sunday, set aside some time to plan, shop, and cook your meals for the rest of the week. It might seem like extra work when all you want is to laze around on the weekend, but come Monday you’ll be glad you did. Pick up your pre-made lunch on your way to work and come home to ready-to-eat dinner.

  1. Don’t skip breakfast.

When you’re constantly rushing out the door, it can be tempting to just skip breakfast and go. Don’t! You can make easy overnight oats: just mix rolled oats with milk or yogurt and add a few more tasty treats like chocolate, banana, or peanut butter then stick the whole concoction in the fridge to sit overnight. Next morning, you’ve got a healthy, delicious breakfast waiting for you.

  1. Hydrate.

Don’t just rely on coffee. A cup or two is fine, but if you’re relying on the caffeine rush to get through the day, you’re not really doing your health any favors. Plus, dehydration can trick you into thinking you’re hungry, so stave off unnecessary snacking by drinking water constantly.

  1. Don’t keep unhealthy snacks within reach.

Your home shouldn’t have junk food and instant microwave meals. The easiest way to get rid of temptation is to not have them in your home at all. Otherwise, you’ll be reaching for them constantly and messing up your diet.

  1. Keep healthy snacks in your office area.

The afternoon sugar crash is a real bummer to deal with, especially when you’ve got deadlines barreling down on you. Don’t go to the vending machine for that candy bar, though. Instead, prepare healthy snacks like apple slices and nut butter so you’re not tempted to grab chips and a soda from the vendo when the hunger pangs come calling.

  1. Don’t work and eat at the same time.

Multi-tasking has become a hallmark of the busy adult life, but it shouldn’t interfere with your meal time! Leave your desk, take the time to eat properly, and focus on your food. This will also do wonders for restoring your mental alertness when you do get back to your pending projects.

  1. Have ready-to-go snacks in your bag.

Stuck in traffic or still out and about and no time to eat? A delicious granola bar, some organic grass-fed beef jerky, or a box of raisins — it’s up to you. Keep these stashed in your bag so you never have to worry about hunger pangs while you’re on the go.

  1. Don’t let your emotions overwhelm your diet.

When you’re tired, angry, or stressed out, it’s easy to forget your diet and just eat whatever comfort food you can get your hands on. Practice breathing exercises and quiet meditation instead of going straight to emotional eating.

  1. Pick healthy options when dining out.

Eating out is an inevitable aspect of adulthood, as work often requires some level of socialization. Always look for the healthier options available on the menu, like fish and vegetables.

  1. Take time out for yourself.

It can be difficult to imagine carving out some time for yourself in the middle of a busy workweek, but this is something you definitely have to do. It gives you time to recalibrate and you can return to your projects with more clarity and fresh insight.

Egg White Nutrition Facts

Egg White Nutrition Facts

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The debate on benefits of eating whole egg has been going on for years and not over yet. Some people say that eggs are not at all good for health; especially for the heart because eggs are high in cholesterol. While others say that egg is a rich source of protein which is essential for good health and hence one should eat egg daily.  While we keep the controversy aside, truth is that benefits of egg outweigh negative effects; provided you remove the yolk from it altogether. The most common question that arises, in this case, is how many calories in egg white? Is it important? Yes! But to some extent… you must focus on protein in egg white as well and a lot more than you may get. All such useful information is given below.

Egg white is good for the heart

As per daily diet recommendations, a healthy body requires an intake of around 300mg cholesterol. When a single egg contains 220mg of cholesterol, which is all in the yolk then what about everything else you might be taking rest of the day? Therefore, eating egg white alone is a good option to lower risks of getting heart disease.

Gives a protein punch

A full egg has 6g protein, of which >50 percent is in the white part. Hence, eating egg white means pure protein and zero fat! Provided you haven’t used much oil or butter in frying it. If you’re a workout enthusiast, then you’ll feel good to know that protein in egg white can help you build muscles.

Can help cut-down calorie intake

Ever wonder how many calories in egg white? Well! A full egg has around 70 calories with 54 calories being concentrated in the yolk. Wow! Isn’t it great to cut down 54 calories right away? Egg white has just 16 calories, so consuming it alone does make sense. Next time, in all your recipes that require more than one egg, make sure to separate yolks so that you may cut around 50% of the calories.

No worries regarding fat content

Egg white is naturally low in fat content of all types. It is for this reason that these make a good and in fact the healthier choice for individuals desirous of having more of protein and low-fat food.

Rich source of minerals

Egg white is enriched with important minerals including calcium, phosphorus, and varied amino acid.

The bottom-line is that no matter if you are an egg lover or not, the above-mentioned health facts; specifically about egg whites will surely grab your attention. As a matter of fact, the yolk is naturally a part of the egg and does contain some essential nutrients. Therefore, it is a good idea if you decide not removing it completely. In fact, as a general rule, you can have it once in a week.

Whatever you choose to opt for, just stick to it and don’t make random or prolonged switches too often because such routine so can bring negative effects as a whole.

Egg White Nutrition Facts

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Range of Motion Exercises

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Paleo Diet is Here to Stay But Why?

Paleo Diet is Here to Stay But Why?

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What is the paleo diet?

Paleo diet… Is it just a fad or does it really works? To figure this out you must know what is the paleo diet all about and then you can better decide if it really work or not. The paleo diet has been a center of attraction since past few years. However, if you really need to go for it, check out the following content that will help you fit the paleo diet into your routine and learn more about healthy eating habits.

What is the paleo diet… something different from caveman diet?

Well! “The Caveman Diet” is simply the other name of paleo diet which is actually a simple lifestyle, and hence more than just a diet. This lifestyle suggests you eating certain things and requires you to stick on them. It is not necessarily a weight-loss plan the paleo diet but can help you  to live a healthier life. Although its not a nutrition plan that is for everyone it has certainly gained popularity over the years.

Coolness of Paleo or Caveman Diet

Generally, people on caveman diet report improved mental alertness and a feeling a healthy well-being. Weight loss is seen on the list quite often however it isn’t the main goal. In fact, main goal is to drop down the level of chemicals, artificial colors, preservatives, and junk… which are all a normal part of our everyday food items.

Paleo diet and gluten…

All those things that work best in the paleo or caveman diet are actually gluten free. And hence makes a best fit for people with celiac disease. It is by far the most easy way to keep yourself away from processed food that claim to be gluten free though but still cause irritation to bowel.

Calories are not a worry anymore…

Another great thing about the paleo diet is that it is a low carb diet and you don’t need to focus on calorie intake as well. Also, no worries of maintaining a routine that requires you eating in portions at regular intervals. In fact, you can only eat only when you need… just to fuel up yourself and get going.

Paleo diet and lifestyle

Certain lifestyle changes when combined with paleo diet can work wonders for you. For that, sun exposure or good enough vitamin D is best recommended. Stay active all the time with frequent light but natural exercises such as brisk walking. Keep yourself busy with nature, like gardening or even hiking. Take out time to relax your mind & body. Sleep early and for at least eight hours.

Still wondering why you should do the Paleo Diet?

It would take two words to answer… as it is “Naturally Healthy”. Your body hasn’t been evolved to process those synthetic chemicals that make up a major portion of everyday food and beverages. Once you cut off such unnatural foods from your diet routine… you’ll find reduced allergy symptoms, normal blood pressure, zero depression, balanced cholesterol levels, and reduced risk of diabetes and even cancer as well. Beside this, being a low carb diet it can help you maintaining healthy weight.

It is just because of all these good reasons that Paleo diet has gained much fame. Your favorite celebrities and even chefs also endorse this protein diet!

Egg White Nutrition Facts

Share This Post:  The debate on benefits of eating whole egg has been going on for years and not over yet. Some people say that eggs are not at all good for health; especially for the heart because eggs are high in...

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Range of Motion Exercises

Share This Post:  Range of motion exercises Having a range of motion is really important in almost every aspect of life. Just imagine how stiff you may feel during the day while your lower back hurting constantly...

read more
Egg White Nutrition Facts That You Never Knew

Egg White Nutrition Facts That You Never Knew

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Egg white nutrition facts

The debate on benefits of eating whole egg has been going on for years and not over yet. Some people say that eggs are not at all good for health; especially for heart because eggs are high in cholesterol. While others say that egg is a rich source of protein which is essential for good health and hence one should eat egg daily.  While we keep the controversy aside, truth is that benefits of egg outweigh negative effects; provided you remove the yolk from it altogether. The most common question that arises in this case is how many calories in egg white? Is it important? Yes! But to some extent… you must focus on protein in egg white as well and a lot more that you may get. All such useful information is given below.

 

Egg white is good for heart

As per daily diet recommendations, a healthy body requires intake of around 300mg cholesterol. When a single egg contains 220mg of cholesterol, which is all in the yolk then what about everything else you might be taking rest of the day? Therefore, eating egg white alone is a good option to lower risks of getting heart disease.

Gives a protein punch

Full egg has 6g protein, of which >50 percent is in white part. Hence, eating egg white means pure protein and zero fat! Provided you haven’t used much oil or butter in frying it. If you’re a workout enthusiast, then you’ll feel good to know that protein in egg white can help you build muscles.

Can help cut-down calorie intake

Ever wonder how many calories in egg white? Well! A full egg has around 70 calories with 54 calories being concentrated in yolk. Wow! Isn’t it great to cut down 54 calories right away? Egg white has just 16 calories, so consuming it alone does make sense. Next time, in all your recipes that require more than one egg, make sure to separate yolks so that you may cut around 50% of the calories.

No worries regarding fat content

Egg white is naturally low in fat content of all types. It is for this reason that these make a good and in fact healthier choice for individuals desirous of having more of protein and low-fat food.

Rich source of minerals

Egg white is enriched with important minerals including calcium, phosphorus, and varied amino acid.

The bottom-line is that no matter if you are an egg lover or not, the above mentioned health facts; specifically about egg whites will surely grab your attention. As a matter of fact, yolk is naturally a part of egg and does contain some essential nutrients. Therefore, it is good idea if you decide not removing it completely. In fact, as a general rule, you can have it once in a week.

Whatever you choose to opt for, just stick to it and don’t make random or prolonged switches too often because such routine so can bring negative effects as a whole.

Egg White Nutrition Facts

Share This Post:  The debate on benefits of eating whole egg has been going on for years and not over yet. Some people say that eggs are not at all good for health; especially for the heart because eggs are high in...

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Range of Motion Exercises

Share This Post:  Range of motion exercises Having a range of motion is really important in almost every aspect of life. Just imagine how stiff you may feel during the day while your lower back hurting constantly...

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Nutritional Value of Avocado

Nutritional Value of Avocado

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Nutritional value of avocado

Avocado which is often referred to as “Alligator pear” is choke-full with nutrition and health benefits. This is why it is best recommended to make it a part of daily or at-least weekly diet routine. Apparently green in color, avocado fruit is mainly grown in tropical and semi-tropical areas around the globe. Only a few other fruits can be matched with that of an avocado nutrition but unfortunately not many people are aware of this fact.  The tasty avocados are good enough when eaten raw or you can add them to salads as well.

 

Avocado nutritional value       

 

When we talk about avocado nutrition, one medium avocado has almost 300 nutrients packed in it. Some of most important among them are discussed below.

 

Naturally enriched with vitamins

 

Avocado fruit contains considerable amounts of all essential vitamins together with primary & trace minerals. It has got vitamin B which is good for healthy nervous system and improves metabolism. It is further good in having Vitamin C & D which are necessary for healthy bones & teeth, immunity, and to remove toxins.

 

Important Minerals

 

Importance of avocado nutrition is not limited to vitamins but extends to minerals as well. It has got mineral which are important for healthy heart, muscles and nervous system. It is said that one small avocado is simply enough to meet the recommended daily need of potassium; whereas, a medium size avocado fulfils half the need of daily recommended magnesium and 1/3 of calcium.

 

Avocado nutrition and health benefits

 

Avocado has trace amounts of copper as well which is good for health. Also, this awesome fruit has plant pigments called carotenoids which yield potent antioxidants when metabolized. Therefore, they are able to enhance immunity and help to combat common illnesses.  Avocados are naturally enriched with considerable percentage of lutein, which help preventing eye diseases. The results of scientific research studies indicate that benefits of lutein obtained from food source outweigh that obtained from a supplement.

 

Numerous studies are still going on and constantly being launched around the world to discover more about this wonder fruit and avocado nutritional value. One such study reveals that avocados may play an important role in preventing diseases caused by common microorganisms. The point to be noted is, it is not a theory but research proven that avocados contain antibacterial properties.

 

That said, you would definitely agree with the fact that avocado nutritional value is noteworthy and this is why the avocado fruit can prove to be an excellent addition to your daily diet. It was once thought to be unhealthy just because of extra focus on its fat content rather than avocado nutrition as a whole.

 

However, avocado fruit is now regarded as most nutritious fruit available up on the market these days. No doubt that the vitamins and minerals as mentioned above can be found in other fruits as well but one single fruit having all in it is what makes avocado stand out from the rest. Make sure you don’t miss it out!

Egg White Nutrition Facts

Share This Post:  The debate on benefits of eating whole egg has been going on for years and not over yet. Some people say that eggs are not at all good for health; especially for the heart because eggs are high in...

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Range of Motion Exercises

Share This Post:  Range of motion exercises Having a range of motion is really important in almost every aspect of life. Just imagine how stiff you may feel during the day while your lower back hurting constantly...

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What to Eat After a Workout

What to Eat After a Workout

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What to eat after a workout

Eating right has created a great hype… People are quite often seen asking if they really need to eat after workouts, and if yes then what would be best to eat… Well! After workout meal is way more important than workout itself and it is said to be an ideal time when you should load up your body with nutrients to help getting quick recovery. However, what could make sure whether you are getting all you need or not?

 

A few things any after workout meal must have           

 

Although one size fits all… isn’t true in this case; however, a punch of following 5 nutrients is almost essential for everyone: protein, carbohydrates, moderate amount of fat, water and also the electrolytes. If you need to pinpoint after workout meal exactly then be advised that it would depend on a few things like… your training goals, intensity of workout, taste preferences and allergies, if any.

 

For those who want to know…How much protein after workout?        

 

All such people who have been lifting weights better know the importance of taking protein after work out. But the thing is… what is the best source to get the protein? Be advised that plant-based protein is best recommended in this context. For instance, you can opt for hemp which has some other useful nutrients as well besides having protein. Now how much protein after workout… to be exact? It would be great if you can ensure an intake of 20-40g of protein while considering the intensity of your workout and individual factors.

 

When it is best recommended to drink protein shakes… before or after workout?

 

It is ideally recommended to drink protein shakes immediately after work-out. At that time, amino acids can get into the muscles much faster because these are absorbed rapidly by your digestive system. A few other good sources of protein include; eggs and white meat that can provide adequate amount of proteins to build lean muscles. All this is because protein helps fastening recovery…

 

What else could be included in after workout meals?

 

Ever get bored of drinking shakes? You can switch over to solid meals enriched with carbohydrates because they are as good and important as proteins. Having carbs after workout is mainly because of 2 reasons… Firstly! Carbs can effectively replenish muscle glycogen that is otherwise lost during the workout and hence give you energy required for the next workout. Also, carbs potentiate insulin which is an anabolic agent (helps storing energy). For instance, you can take honey which is the source of carbs for post workout.

 

One of the least discussed nutrients that can work wonder if taken after workouts is water. It makes up a significant portion of your body mass and helps in varied metabolic reactions occurring within the body. If is not that just sweating is responsible for water loss but energy production in the body also utilizes water. So, there is not much you need to have and make it done!

Egg White Nutrition Facts

Share This Post:  The debate on benefits of eating whole egg has been going on for years and not over yet. Some people say that eggs are not at all good for health; especially for the heart because eggs are high in...

read more

Range of Motion Exercises

Share This Post:  Range of motion exercises Having a range of motion is really important in almost every aspect of life. Just imagine how stiff you may feel during the day while your lower back hurting constantly...

read more
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