Monthly Archives: October 2014

Energy Boosting Foods

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Are you suffering from fatigue? Do you find yourself yawning throughout the day and  lacking energy ,even though you are getting the appropriate amount of sleep ? One question you should ask yourself,is if you are eating the proper foods and getting the right nutrients.Foods high in fat and calories will leave you feeling fatigued, because they require more energy to digest. Make sure you are making smart and healthy choices in food. Here is a list of some nutritious foods that are sure to boost your energy!

bell-peppers

Peppers:

  • Helps increase energy
  • Helps to fight fatigue
  • Can be eaten raw  or cooked in a dish.

almonds

Almonds:

  • Contain a large amount of  protein, manganese, copper and riboflavin.
  • Copper and manganese help keep  energy flowing throughout the body and  neutralize toxins within cells.
  • Almonds are a healthy snack to help get  you through your day.

beans

Beans:

  • They are a great protein to help increase energy.
  • Contain healthy carbohydrates.
  • Try using them in soups and salads.

 

Pineapples:

  • Contains Vitamin-C
  • Contains Antioxidants
  • Manganese it contains is what helps with energy output.
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Foods that help with Stress

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What you are eating can have a lot to do with why you are stressed. Below I have listed different foods that can help with stress:

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Spinach:

  • Contains a large amount of magnesium,which helps to promote positive feelings.

oranges

Oranges:

  • A great source of  vitamin -C , another vitamin known to lower blood pressure and the stress hormone cortisol. 

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Blueberries:

  • They are packed with antioxidants and Vitamin-C , making them great stress relievers.

Almonds:

  • Very rich in vitamins B2 and E, which help during stressful times.

Tips to Manage Stress

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Mixed race man with a headache

 Stress! Whether it’s from work , having a huge paper due or midterms, running the kids to their extracurricular activities, relationships ,or family issues, everyone deals with it. If we aren’t careful stress can take a serious toll on us. It is very important to learn to manage stress. There are several things you can do to help take control of stress.

  • Make it a point to manage your time wisely. Don’t wait until the last-minute to complete a large task. Time management is extremely important.
  • Be sure you are eating healthy balanced meals. Nutrition is a huge factor.
  • Try not to stress over and worry about things that you cannot control.
  • Realize that it’s okay to say NO!
  •  Take time for peace and quiet. Prayer and meditation  help the mind and body to relax and focus.
  • Try your best to focus on the positives.
  • Let go of any toxic situations and people.
  • Maintain positive friendships and a healthy social life.
  • Set aside time for yourself.
  • Make sure you are getting the correct amount of sleep.
  • Try breathing exercises.
  • Exercise is very important to help with stress. If you can’t get to a gym ,try going for a run or a walk. Yoga is also a great stress reliever.

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yoga

 

Health benefits of pomegranate

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Pomegranate is a very trendy fruit. You can find it everywhere, from your favorite restaurant to the local smoothie bar. It has a unique sweet and tangy taste. However, did you know it has many health benefits? Below you will find a list at some of the benefits this superfruit holds:

 

Pomegranates are a great source of antioxidants. Studies have shown that the juice from a pomegranate may contain even more antioxidants than cranberry juice.

They are a great source of Vitamin -C.

Pomegranates also contain soluble and insoluble dietary fibers which aid in smooth digestion and regular bowl movements.

One amazing health benefit of the fruit  is that they can help to aid in breast cancer prevention. Pomegranate juice and pomegranate extract inhibit the growth of estrogen-expressing breast cancer cells.

 Eating pomegranate can also help to  keep your skin glowing and healthy.

 They contain compounds that  lower blood pressure and bad cholesterol (LDL).

Pomegranates can also help lower the chances of heart disease.

Helps to aid with weight loss.

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Health tips for the Fall

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Colorful autumn

Fall is my favorite season. The leaves turn beautiful colors, family and friends gather for the holidays, football season begins, and lets not forget the Fall festivals and fairs. However, with all these exciting things going on it’s very important to stay healthy due to environmental changes. Below I have listed some tips to stay healthy this Fall

  • Be sure to begin your day off with a nice healthy breakfast. It helps to start your metabolism and gives you energy during the day. I like start my day off with oatmeal with apples and blueberries. 

  • Dress  appropriately for the weather –  Make sure you wear a jacket and a scarf  or whatever you need to keep warm. Not wearing the appropriate attire for the weather is a great way to catch a cold.

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  • Wash your hands-  It’s very important that you wash your hands. Fall is a time when a lot of germs are spread. Also be sure to carry hand sanitizer with you.

  • Exercise- It is easy to become sedentary in the Fall do to the drop in temperature and all the dinners y0u will be invited to. But make sure you are doing some type of exercise to stay healthy and fit! If you don’t have a gym membership,that’s okay bundle up and go for a good run or walk or do some indoor exercises. 

black woman running    fall workout

Foods that aid in Breast Cancer Prevention

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The time has come it is October, which is Breast Cancer Awareness Month. Breast Cancer awareness and prevention means a lot to me.  My mother passed away from the disease a couple years ago. Breast Cancer affects a great number of people. There are several things you can do to reduce your risk of Breast Cancer. One thing in particular is paying attention to your diet. What you eat is very important. Below I have listed a variety of food that aid in prevention.

Fish:

Fish is  a smart lean protein source and a great addition to a breast cancer prevention plan. Anti-cancer nutrition recommendations are that you decrease your intake of red meat and processed meats, such as bacon and packaged deli meats. Try salmon, mackerel, sea bass, and tuna instead.

Berries:

Berries are packed with vitamins, minerals, and antioxidants that can aid in breast cancer prevention, so make them part of your breast cancer diet. This includes blackberries, blue berries,  raspberries and strawberries. 

Green Tea:

Green tea contains extracts that  show some benefit in breast cancer prevention. Research suggests that green tea is greatly effective at protecting your cells against environmental exposures that might increase the risk for cancer.