5 Foods That Do More Than Just Taste Good

We all love a good meal. Whether it’s a homemade pasta dish, a warm slice of toast with butter, or that first bite of chocolate after a long day, food has this magical way of making us feel better. But some foods go way beyond just tasting great. They actually do great things for your body too. And no, I’m not talking about boring salads or the latest “superfood” trend. I mean everyday stuff that can give you a boost without needing a whole lifestyle overhaul.

Oats

Let’s start with something cheap, easy, and always in the cupboard. Oats. They’re not just a breakfast filler. They’re packed with fibre that keeps you full, helps with digestion, and even lowers cholesterol. If you ever feel like you need a bit of comfort without the guilt, a bowl of porridge with a drizzle of honey does the job nicely. Plus, oats are brilliant for energy without giving you that crash later.

Avocados 

Yes, they had their trendy moment, but avocados genuinely earn their spot on this list. They’re full of healthy fats, which are great for your brain and heart. And if you’re someone who struggles with feeling full after meals, adding half an avocado to your lunch can actually help you stay satisfied for longer. They also make toast way more exciting.

Broth

This one’s like a hidden gem. A warm mug of beef bone broth doesn’t just feel comforting, it’s packed with nutrients. We’re talking collagen, which is great for your skin and joints, and a bunch of minerals that help support your immune system. It’s one of those foods that feels like it’s giving you a hug from the inside. Whether you sip it on its own or use it as a base for soups and stews, it’s a game changer, especially in colder months or when you’re feeling run down.

Eggs

They’re one of the most affordable sources of high-quality protein, and they come with loads of benefits. Eggs help with brain health thanks to the choline they contain, and they’re also a go-to if you want to build muscle or just have a meal that keeps you going. Boiled, scrambled, poached, or in an omelette, they’re easy and quick, which is a win if you’re always in a rush.

Dark Chocolate 

If you ever needed an excuse to eat chocolate, here it is. A few squares of dark chocolate (we’re talking 70% cocoa or higher) can actually help lower blood pressure and boost your mood. It’s full of antioxidants and has been shown to support heart health. Just go easy on it and avoid the super sugary kinds.

And the best part? You don’t need to change everything you eat to feel the difference. Just adding one or two of these into your week can give your body a bit of extra support without making things complicated. Whether it’s starting the day with oats, swapping your stock cube for beef bone broth, or ending the night with a bit of dark chocolate, these small changes can go a long way.

Fuel Your Life: Essential Strategies for Living Healthy

The practice of a healthy lifestyle revolves around more than just the choice of a precise diet or the clockwork of workout routines. It means taking actual steps that feel good and lead to better health constantly. Many healthy-living tactics do not require drastic change; anyone can make some simple changes to eat better, improve their physical activity, deal with stress better, and get better sleep. This guide explores the key principles of a healthy lifestyle and delivers concrete actions to help you completely transform your existence one step at a time.

1) Balanced Nutrition Is Key

A balanced diet is the most important part of maintaining a healthy lifestyle. Eating a varied diet that incorporates different foods from all food groups is vital to getting all the nutrients you need. 

Focus on adding fruits, vegetables, whole grains, lean protein, and healthy fats to your daily meals. Processed foods that are high in sugar, salt, and unhealthy fats can contribute to a range of health problems. Good nutrition supports physical health, but it can just as easily raise your mental state and energy levels.

2) Hydrate

Hydration is crucial to living a healthy life because our bodies depend on water. It is important for several bodily procedures, including digestion, circulation, and body temperature regulation. You often have seen or heard about different easy ways to keep yourself hydrated. You should drink at least 8 cups of water (in various formats) each day—or more depending on your activity and your climate.

Drinking from a reusable water bottle is a good reminder to drink water throughout the day. Consuming foods with plenty of water content, such as fruits and vegetables, can also be a help in reaching your daily hydration target.

3) Regular Physical Activity

Exercise is another crucial component of a healthy lifestyle. Regular physical activity maintains every sense of developed muscles and bones to reduce the risk of cardiovascular diseases and poor mental health. The minimum is 150 minutes of moderate aerobic activity weekly or 75 minutes of vigorous-intensity activity spread out over the week.

For at least two days, engage in muscle-strengthening activities. Opt for an activity you enjoy to make physical exercise a more permanent part of your life. Sustainable exercise such as dancing, walking, biking, or swimming can make daily physical fitness enjoyable.

4) Effective Stress Management

High levels of chronic stress can take both a mental and physical toll on your overall health. Maintaining regular stress management techniques can facilitate continual effective functioning. Mindful eating, meditation, breathing exercises, and yoga are also stress-relief practices. 

If you think about your favorite hobby spending time with family, or not thinking about work can also reduce stress levels in your body. Learn how to recognize what works for you and implement it in your day-to-day living. Establishing good spending habits helps create a more fulfilling, healthier, and more well-balanced life.

5) Peaceful Night

Sleeping well is one of the most important things you can do for your health. The body utilizes sleep time to heal itself, and the brain uses that period to be able to function at 100 percent of its capacity the following day, facilitates cognitive function, enhances mood regulation, and promotes overall well-being. Adults should aim for at least 7-9 hours of high-quality sleep per night. 

To assist your body in self-regulating, go to bed and wake up at the same time each day, regardless of the day. Sleep in a cool, dark, and quiet environment to make sure you are not getting disturbed while you are sleeping during the night. Avoiding screen time before bed makes it easier to fall asleep and avoiding caffeine or heavy meals in the evening can help rest.

6) Maintain Social Connections

Regular social bonding is crucial for our psychological health and general well-being. Establishing and maintaining ties with those around you can provide support, lower stress, and improve happiness. 

Remember to make an effort to maintain connections with the people you love by calling, chatting on social media, or getting together in person. Often, just being with those you love is the most stress-relieving. Participating in social activities, volunteering, and clubs or groups can help build a sense of community and enhance one's mental well-being.

7) Mindful Eating

Mindful eating means approaching food and eating in an attentive and non-judgmental way. It has been shown to help people make healthier food choices, understand hunger and fullness cues, be lighter from within, and develop a healthier relationship with food. From eating slowly (and without distraction), and tasting each bite, to engaging in curiosity about what the body might taste like, the benefits of practice are many. It is also provided by digestion, meal satisfaction, and health overall.

8) Limit Alcohol, Avoid Smoking

Several lifestyle changes can lead to significant health improvements. Alcohol has links to liver disease, heart conditions, and an increased risk of many cancers. Limiting alcohol is recommended—up to one drink per day for females and up to two per day for males. Due to the health hazards linked with tobacco use (which include heart and pulmonary disease, along with many different types of cancer), cessation is always recommended.

9) Preventive Healthcare—Make It A Routine

Preventive health means not just waiting to get ill but working to take targeted steps that provide you with early warning of potential health issues. Preventive care is about more than just regular check-ups; in addition to catching diseases before they get out of hand, it also includes vaccinations and screenings. This is a step toward disease prevention and can provide you with vital information about your body's responses to the world outside. 

Address any concerning health problems from routine health check-ups. Visiting with a doctor for advice on your eating habits can provide tailored advice to help support a healthier lifestyle. Consumer products such as Mounjaro may have a role in weight management, however, healthcare professional advice should be always sought to utilize them responsibly and safely. Consult a medical professional to ensure optimal health results.

10) Keep Work And Relaxation In Check

A healthy work-life balance can ensure better well-being overall. Our careers are key to our identity, but not everything, so try to integrate a greater deal of fun and relaxation into your life. Separate your work and personal lives to avoid burnout and reduce stress. Engage in hobbies, spend time with loved ones, and make time for activities that bring you joy and fulfillment. Being comfortable, working at your own snail's pace, and executing your need to indulge every once in a while by saying it's okay is precious.

11) Stay Mentally Active

Mental stimulation leads to enhanced cognitive health and can decrease the chances of cognitive decline as we grow older. Keep your mind active through creative activities such as reading, doing puzzles, learning new skills, and musical instruments. Being mentally active can increase your memory, your ability to deal with problems, and your creativity at any age. A zest for learning is great and can be used for a lifetime.

12) Everything Counts

Your attitude can greatly impact your physical health. By not only being optimistic and cultivating a sense of gratitude daily, but also being able to rationalize our skills, we can improve our mental health, lower our stress levels, and also enhance our survival mechanisms. 

Take time to think happy thoughts and look for the positive in every single situation. Only when you think positively, you can push yourself to get and believe that they will get results. Also having positive people around you helps you to be focused and always make your life easier. This can reduce your stress levels and also help cope with hardships more efficiently over time, making you healthier and happier overall.

In conclusion, developing a healthy lifestyle involves increasing awareness, and embracing new habits that lead to improved well-being. Let’s recap! If you focus on balanced nutrition, proper hydration, consistent physical activity, stress management, sufficient sleep, maintaining social connections, enjoying a mindful meal, limiting alcohol and not smoking, practicing preventive care, balancing work and leisure time, doing mentally active games, and keeping a positive mindset can help you to achieve health and vigor in life. These practices are central to helping you lay the foundation for a healthier and happier life. Health is not a matter of indulging, since it is a matter of maintaining a level of self-control and being in charge of who you are. If you've just begun your health journey or are already tiptoeing toward a new one, I'm confident these pointers will help you on your way.

How To Take Better Care Of Your Food

If you are a keen home cook, one of the things you’ll probably want to do is to try and look after the food you have at home as well as you possibly can. This is something that is probably going to be a little more challenging than you might assume, but it is always possible, and it’s something that you can work on and improve considerably in a number of ways. In this post, we’ll discuss some of the very best ways to take better care of your food, so let’s take a look at this right now.

Buy Fresh

As far as possible, you should aim to always buy fresh food. This is going to last a lot longer, and will also have the benefit of being healthier for you too, so it’s really a double win. If you have bought fresh food only, you are going to have a much easier time taking care of it and ensuring it lasts well. You should check carefully the freshness of any food you buy, but especially produce, as this is going to be considerably more likely to go off in a short amount of time if you are not careful.

Observe The Cold Chain

If you want things to stay fresh, you have to make sure that you are observing the cold chain as best as you can. This essentially means that things which should be in the fridge stay in the fridge, and are not outside of it for more than 20 minutes or so. Likewise, anything that should be frozen, and anything that should be kept at an ambient temperature, should all be outside of that range for no more than twenty minutes. If you do that, it’s going to make it last so much longer all in all.

Invest In Better Storage

It’s also possible that you might wish to invest in some better storage to help you to keep your food in a good condition. For that, you have quite a few options. You could simply buy a better, or just a bigger, fridge. Or you could look out for a storage place that also offers climate-controlled storage, and will therefore be able to stock food for you - that can be useful for anything you might need to have for longer periods of time. However you do it, having good storage is definitely going to help a lot.

Respect It

Finally, showing your food some basic respect is a really good way to improve how you look after it, and you might be surprised at how much of a difference this really can make. As long as you respect your food, you’ll find that you are going to have a much better chance of actually taking care of it in the long run, so this is something that you will definitely want to be aware of here if you want that to be the case.

Which Cuisine Is The Healthiest?

If you are keen to eat good food, but also be as healthy as possible, that is something that you should actually be able to achieve as one. The truth is that much of the healthiest food in the world is actually also pretty delicious, so this is something that you should bear in mind if you are keen to eat well all round. With that in mind, let’s consider which might be the healthiest cuisine, and why that might be the case, so you can incorporate more of this kind of food into your diet.

Mediterranean

Time and again, the studies show beyond doubt that the healthiest cuisine in the world is Mediterranean food like Greek and other similar places to that. If you have eaten lots of this kind of food, you will also be aware that it’s often very tasty, so it really is the best of both worlds here. The nutrition of Mediterranean food is incredible, and that’s why these people have some of the lowest rates of heart disease in the world. So the more Mediterranean food you eat, the better that is probably going to be for your health - as well as your taste buds.

Japanese

A lot of the Japanese food we have in the West is not actually that healthy - especially if you are thinking of sushi and so on - but the truth is that actual Japanese cuisine is definitely one of the healthier types of food in the world. All that fish means that there is plenty of omega-3 in the diet, and there’s a lot of soy products too, which are full of good probiotics that are going to be hugely important in any diet. So this is something that you should certainly consider eating more of as well.

Thai

Thai food is one of the world’s most popular, and a type of food that you can easily make at home without too much trouble. If you are keen to eat lots of Thai, the good news is that it’s full of a wide array of spices - and spices are actually surprisingly good for your health. This is full of antioxidants and anti-inflammatory ingredients, and those are clearly really important for you to have in your diet in general, so Thai food can easily be your best friend in that sense.

Italian

Finally, Italian food. This is often voted the number one cuisine in the world for flavor, but did you know that it also ranks pretty high in terms of health? Italian food has lots of natural goodness in it, largely resulting from all of the whole foods and produce that tends to make up the core of its dishes. So this is something that you may want to bear in mind if you are trying to eat as healthily as possible but you also want lots of flavor.

The Shocking Dangers Of A High-Sugar Diet

Millions of people are guilty of following a high-sugar diet without even being aware of what’s happening to them. For context, when we talk about “high-sugar diets”, we’re looking at added sugar - not the natural stuff found in fruits, vegetables, and various other things. 

Added sugar is sugar that’s put into things - usually processed foods or sweet snacks - to give a touch more flavor. The latest Dietary Guidelines for Americans say you shouldn’t consume more than 10% of your total calories daily from added sugar. If you eat 2500 calories, a maximum of 200 calories should be added sugar. 

Why is this such a big thing to keep an eye on? Countless studies have looked at the effects of a high-sugar diet and they’ve all come to the same conclusion; it’s terrible for your health. We could list dozens of reasons to avoid this type of diet, but here are the three biggest health concerns: 

Long-Term Complications For Your Oral Health

It doesn’t take a genius to figure out that a diet consisting of sugars will be awful for your oral health. Sugar is the leading cause of tooth decay in adults and children, leading to long-term dental problems. 

You’ll have cavities that need fillings, and the sugar can also contribute to gum disease. When this happens, your gums recede and leave your teeth with very little support, so they can fall out. Once one tooth falls out, the others close by are likely to follow. 

You’ll be left with a mouth full of gaps unless you get dental implants to fill everything in. Carry on eating a high-sugar diet and all your teeth will fall out. Not to mention you’ll spend a fortune in life on dental treatment! 

A Greater Risk Of Weight Gain & Obesity

Did you know that sugar is one of the most calorific foods out there? 5g of sugar contains around 20 calories. A pack of candy is going to contain hundreds of calories - and do you know what the worst part is? These calories are “empty”. 

We call them “empty calories” because you gain nothing else from consuming them. There are plenty of calories in some sources of protein - like nuts - but at least you gain protein and fiber from eating them. There are no nutritional benefits to consuming added sugar, and it will make you gain a lot of weight. 

One study looked at the high-sugar diet and found it delivered a much higher risk of obesity when compared to a “normal” diet. 

More Likely To Develop Heart Problems

The same study also concluded that high-sugar diets led to an increased chance of cardiovascular disease. Added sugar is known to raise blood pressure, which is a direct cause of many heart problems. 

Reducing your sugar intake will help you avoid cardiovascular issues - as long as you combine this with other healthy practices, like a regular fitness routine and a balanced diet. 

Keep in mind that we’re talking about added sugars here! Don’t be scared if you’re eating some products and see they have a high sugar count on the label. Check if this is natural or added sugar - natural sugars are necessary to give us energy, so you shouldn’t worry about them too much.

Simple and Effective Methods to Manage Ongoing Pain

When you have to deal with ongoing pain, your quality of life can quickly become affected. Your sleep can become hugely disrupted and you may not be able to carry out all of your usual day to day activities. Finding a method of pain management that is simple and effective will be one of the best things you can do. Not only will this give you some sort of relief from your symptoms, but it will also help you to keep it under control in the future. Whether you’re trying more gentle exercise, or seeking out physical treatment from a professional, there will be a method out there that is well-suited to your issues. Don’t delay in finding the best course of treatment for you; here are some options below to help you get started.

Gentle Exercise

Depending on the type of pain you’re experiencing, you may find that gentle exercise is helpful for your symptoms. In many cases, some sufferers find that yoga, Pilates or even walking can help to reduce pain and improve overall mobility.

Professional Treatment

If you’re suffering with a very specific type of pain such as a neck or back issue, you may want to seek professional treatment. When it comes to Injury Wellness Relief you may find that a chiropractor offers the right type of treatment for you, and it’s an alternative to traditional medicine. If you’re trying to avoid medication, this would certainly be the ideal route for you to take.

Enhance The Quality of Your Sleep

When you don’t get the right amount of sleep each night, your symptoms could progressively become worse and worse. Overnight your muscles work hard to repair and restore themselves, so they need an adequate amount of time to achieve this. If you don’t already have a regular bedtime routine, now would be the perfect time to get started. Try to aim for around eight hours of sleep each evening and create an enjoyable routine that you know you can maintain in the long term.

Improved Nutrition

When you look at aches and pains in the body, you have to consider nutrition as a potential cure or solution to ease the symptoms. There are so many superfoods out there that have been proven to reduce inflammation and improve pain symptoms. Keeping a food diary may help you to pinpoint certain areas that require improvement in your diet. Including more whole foods such as fruits, vegetables, legumes and lean proteins will always help with your overall health too.

As you can see, there are so many different methods for you to try out, and many of these will lead to an effective solution to your problem. If you are in any doubt regarding your health, make sure you seek out advice from a medical practitioner, who will be able to assess your individual case. The ideas above are simply there for you to explore and try out if they feel comfortable to you, so see how they fit in with your lifestyle and personal preferences.

Practical Tips to Fight Anxiety

I have been prone to anxiety since I was a teenager.

This has manifested in everything from low-grade general anxiety to full-blown panic attacks.

I’m now in my early 40s and over the years have developed a toolbox of tactics to manage anxiety. Below are the most effective strategies I’ve found to keep anxiety at bay:

Limit Caffeine

I love coffee — for me, it’s a great way to start the day and a potent concentration and performance enhancer. But I’ve realized that anything more than 2 cups per day can increase my anxiety, so 2 cups is my daily limit. Additionally, if there is anything specific I’m anxious about — for example, a job interview, work presentation, or sports competition, I avoid caffeine for at least a few hours beforehand. My anxiety will get me in ‘game mode’ all on its own, without needing an additional boost from caffeine.

Exercise

Arguably the most powerful anxiety-reducer in my life has been exercise. Specifically, cardio exercise that causes a good sweat has shown to lower my anxiety and improve my mood for many hours afterward. For me, that has come in the form of running — either outside or on the treadmill — but presumably any higher-intensity exercise would yield similar results. Weightlifting can be effective too, especially for body composition and overall confidence, but I’ve found that nothing compares to cardio exercise for anxiety reduction. Thirty minutes in the morning seems to do the trick.

Eat a Low-Glycemic Diet

Sugar can cause my heart rate to spike, mimicking feelings of anxiety. I’ve found that other foods that increase my blood sugar can have the same effect — including white bread and other starchy carbs, as well as salty packaged snacks. The foods that seem to make me the calmest are lean forms of protein (e.g. turkey and chicken) — and non-starchy vegetables (e.g. leafy greens, cruciferous vegetables like broccoli and cabbage, tomatoes, asparagus, etc.). Foods that contain healthy fats — such as avocado, extra virgin olive oil, and nuts — also don’t seem to be a problem.

Eat Less

I’ve found that restricting calories lowers my body temperature and creates feelings of calmness. Digesting food, especially big meals, can cause my body to work in overdrive, which also can mimic feelings of anxiety. I prefer to feel light, with my body and mind able to focus on the task at hand instead of digesting excessive food.

Obviously adequate nutrition is critical for good health, but overdoing it is not a good thing for anxiety. Eating a low-glycemic diet has caused me to naturally eat less, without consciously trying to do so. Similar to caffeine, I typically don’t eat much at least a couple hours before something specific I’m anxious about. This calms my body down going into a higher-stress environment.

Limit Alcohol

I enjoy a glass of red wine and find it to be a great way to downshift at the end of a long day. But the reality is alcohol feels good in the moment, but it spikes anxiety hours afterward and seems to increase anxiety the next day as well. Zero alcohol is probably the best for anxiety, but certainly anything more than 1–2 glasses per day can be especially detrimental. Alcoholic drinks that contain sugar (e.g. mixed drinks) or a lot of carbs (e.g. beer) are probably the worst for anxiety.

…

Those are my top 5 tips to reduce anxiety. If I implement these 5 things daily, I can reliably manage my anxiety. On the flip side, when I am less disciplined in any area, my anxiety typically rises.

For many people, myself included, eliminating anxiety is not possible. But effectively managing anxiety is critical to maintaining a high quality of life.

If you struggle with anxiety, I hope these tips help you as well.

If you have other effective strategies for managing anxiety, I’d love to know about them in the comments!

How to Supercharge Your Metabolism

When you have a slow metabolism, it becomes much more challenging to reach your fitness. Unless there are specific reasons for your sluggish metabolism - like genetics or an illness, there are things you can do that will help speed your metabolism up. 

You likely know someone who has a fast metabolism; they seem to be able to eat whatever they want and never gain a pound. Not only that, but they don’t seem to work out all that often, either. 

Well, if you don’t fall into that lucky category, here are a couple of ways to increase your metabolism.

Water 

While many people state that all the liquids they drink keep them hydrated, and they do contain water - there is nothing as good as water for helping all of your bodily functions - including speeding up your metabolism. 

As soon as you become dehydrated, which is a state that most of us are in daily, the body struggles to complete all of the functions it has. Your metabolism will be noticeably more sluggish. However, you may not even notice this issue until you spend a few days drinking the right amount of water! Try it out and see how you feel after a few days; being more in tune with thirst signals is great for our overall health anyway. 

Spice It Up 

You may have noticed that spicy foods seem to get processed much quicker in the body - and there is a good reason for that. Spicy foods, as well as being very tasty, have capsaicin in them. The capsaicin company helps to boost the metabolism. And it is one of the reasons that Beyonce's cayenne pepper and honey drink was so highly recommended for people who wanted to drop a few pounds. 

The reason behind eating spicy foods is two-fold, though, because not only do they speed up your metabolism, but they also suppress your appetite - so if you struggle with cravings, this can help - but be careful because skipping meals has an adverse effect on your metabolism. 

Vitamins & Minerals

Unless you have an incredibly balanced diet, you will likely need some support in the form of vitamins and minerals to increase your metabolism. Many different options can help your body get the support it needs to burn better. Zinc is great for protein synthesis and energy; magnesium is directly involved in the metabolism process, and iron helps with oxygen transport. Aside from those, you can also check out chromium, L-theanine, CLA, and MK-677.

Protein 

If you’re looking for ways to increase your metabolism, then working on your muscle mass is top of the list. But muscles that aren’t getting the right building blocks aren’t going to help you out. 

You need to do some maths on how much protein you should be eating because it varies based on your weight and your workout routine. Many people don’t realize they are not eating enough protein until they have been in a plateau for months. 

Look for good sources like lean meats, fish, and eggs.

 For those who need to perfect their diet, here are some tips from the pros: The Eating Habits of Superstar Athletes.

Why Cooking Can Be Such A Fantastic Hobby!

Cooking is a super fun hobby if you are willing to really embrace it. The reason that so many people don’t enjoy cooking is because it’s something that they have to do in order to feed themselves, rather than something that they want to do because it looks like fun. The idea here is that you need to reverse the way that you are thinking about cooking so that you might actually be able to enjoy it. In this article, we’re going to be taking a look at some of the reasons why cooking can be such a fantastic hobby. Keep reading down below if you would like to find out more.

Fun To Do 

The first reason that you might want to consider cooking as your next hobby is because it’s so fun to do. You get to learn so many different ways to cook, you get to learn about where food comes from if you are interested in learning about this and so much more. You can try out new ways of cooking certain pieces of food, cutting food, and so on. A lot of people find cooking to be extremely therapeutic because it's a time where you are focused on nothing else other than making the food taste great. There’s something about focusing on this and then having it turn out right that is extremely satisfying!

Experiment With Food

Another reason that cooking can be really great as a hobby is because you get to experiment with a range of different types of food. Like we mentioned, you can try to cook food in different ways, seeing what tastes good and what doesn’t, mixing new flavors and spices to see what works and what should never be mixed together. You can follow new recipes to try things that you never would have thought to try before, or you can try recipes that look like your kind of food but with a little difference. For example, you can make this recipe for sausage and peppers in a crockpot which is healthy and delicious. You could also branch out into other cuisines once you have mastered the basics!

Teach You About Nutrition

Last but not least, if you learn to cook then you are going to learn all about nutrition at the same time. It’s something that you’re going to pick up along the way and probably something that you are going to research as well. This is great for taking care of yourself and your family, as you will now know how to cook healthy meals that taste delicious, ensuring everyone loves them.

We hope that you have found this article helpful, and now see some of the reasons why cooking can be such a fantastic hobby. There are so many different reasons why people take up cooking, so it’s certainly something that you should consider if you’re looking for your next hobby. We wish you the very best of luck, and hope that you find cooking just as amazing as we do!

How to Find More Enjoyment in Cooking

If you want to maximize how healthy you eat, then you need to find time for home cooking. Home cooking is by far the healthiest way to eat. You can control all the ingredients that go in; you can ensure that everything is organic or is thoroughly washed to your satisfaction. You can even put in your own food. However, after a long, busy day, chopping onions and carrots does not exactly appeal, so that means you need to find ways to enjoy the process a little more. To help you out, here are a few tips:

The Environment

Start within the absolute basics. Is the kitchen a space you want to spend time? If not, then you need to put a little effort into making it a more enjoyable space. Perhaps this is a simple as decluttering and keeping the surfaces clean and tidy, but perhaps you need to upgrade it a little. Unless you are going to do a complete refurb, you might need to get a little creative. Try changing the faucets and all the cupboard and drawer handles; how about putting up a new backsplash to something that offers you a little inspiration? You could repaint, put up a few pictures, or install some floating shelves and pout plants up. Maybe you need a little seating area. If you a working with a small space, then there are plenty of space-saving ideas out there. If you are serious about cooking more, you will find a few ways to enhance the kitchen. 

Mindfulness

There are many benefits to mindfulness, from a reduction in the amount of stress we feel to enhancing our ability to enjoy the present moment and more. Cooking can be a time when you reap the benefits of this practice. Instead of seeing cooking as a chore, try and enjoy the small things, focus on the sound of the chopping, the sizzling of food in the frying pan, the aromas of all the different ingredients, and the texture of foods on your fingertips as you pull things apart or marinate something. The more present you can become, the better you will feel. 

Be Experimental

Getting creative in the kitchen can definitely heighten the experience. Using new ingredients, spices, and herbs, and cooing processes, can turn what was once a chore into a learning session or a science experiment. How about buying random vegetables at the supermarket, ones you have never bought before? How about asking the kids to choose one? You can either find a recipe around it or make something up yourself. You could try having a themed night, like an Indian food night on a Monday and a Mexican food night on a Wednesday. You could try this Mexican street corn recipe. If you have children getting them involved can make it even more fun. You can learn about cuisine from around the world while trying new ingredients and honing your cooking skills. Not to mention creating a broader array of meals that you all love.

How to Make Your Home Cooked Meals More Exciting

Have you ever felt like you were in a rut? More specifically, have you ever felt like you were just getting sick of your own cooking? There is something comforting about getting the chance to cook your own meals. For starters, you’re getting to taste the love of your labor in every bite. On top of that, you’re getting to eat something that is specifically catered to your taste and diet. 

But sometimes, the meals just don’t taste as good as the restaurant's quality, right? Maybe there is something missing? Maybe you’re just getting tired of your own cooking? Here is everything you need to know about getting your home-cooked meals to look, feel, and taste more exciting (and fun too)!

Start By Mixing It Up

Mixing it up is a good way to make your home-cooked meals less boring. This can be done by adding a different ingredient to your dishes or experimenting with new recipes. For example, mixing up your meat or combining different vegetables can add flavor to your meals. If you think about it, cooking is nothing more than chemistry. 

By adjusting the time, temperature, oils, and seasoning, you’re then enhancing the flavors. So make sure to get unique with this and have some fun with it. Besides, even if you want to pick up different eating habits, mixing it all up is still going to drastically help.

Get the Family Involved

Sometimes cooking with friends and family can be a bit of a nightmare, but other times, it can actually be a lot of fun and should be fully embraced!  This can mean bringing in someone to cook with you, inviting family members or friends over to help, or just turning up the music when you’re preparing your meals. The whole point is to make the cooking feel less like a chore, which alone can impact how much fun you’re having and how you’re going to associate the food. So try to bring some company into this so a better association to the meal can happen. 

LOOK Online for Inspiration

Why not turn online for the best inspiration around? It’s going to be the best way to help you get more creative and comfortable with seasoning and flavors. When you’re ready to get a little more creative in the kitchen, turn to cookbooks or social media platforms for inspiration. These sources are often full of beautiful food photos and recipes that can give you a boost when you’re bored with your usual routine.  

Besides, if you want to try the very best instant pot lamb stew recipe, then you’re going to have to be online to get it. In the end, recipes floating around online are going to give you that push to be creative and to experiment with something that’s entirely new. 

In the end, what matters most is getting to enjoy the food that you made. While going out to restaurants can be great, this is obviously not so healthy. Everyone needs to learn how to cook, and everyone needs to be satisfied with how they cook. So working towards making your home-cooked meals more exciting is going to be the best way around this. Always keep an open mind and just try to have fun with it!

3 Flavor Pairing Tips To Enhance Your Meals

Cooking can be exciting, allowing you to explore your creativity and try new things. Many techniques and cooking methods can give your foods a new boost in taste if you’re looking to pump new life into your dishes. Simple techniques have worked for centuries and have been effectively used by experienced chefs. That includes pairing flavors; contradicting and complementing them can change a dull dish to a vibrant one. If you are part of a third of Americans who want to ramp up your cooking skills, these tips can turn things around for you.

Consider complementary flavors

Have you ever wondered why foods like macaroni and cheese go together? How about a peanut butter and jelly sandwich or hummus and pita? These foods are known to complement each other because of their similar compounds. They work by enhancing the taste of the other to create a blast of flavors in your mouth. Admittedly, it might take a lot of tries and experience to get it right with complementary flavors. Fortunately, the internet holds a wealth of information to make this easier if you’re trying to cook a few complementary dishes. Most of the dynamic dishes you know make effective use of complementary taste. Each flavor holds its unique features and, when eaten together, creates that explosion people associate with a positive food experience. The exciting thing about complementary flavors is that they can be used for a main course, side dish, or dessert.

Know the basic tastes, create a contradiction, and balance
For many years, several flavors have been worth exploring in the culinary world. These include sweet, salty, sour, and bitter. Until recently, food research findings detected a fifth taste called Umami, best described as a ‘complex savory.’ Knowing these five basic tastes provides the foundation to experiment with them. The secret here is to balance them out without one dominating the other. However, that only works when you’re balancing two different tastes in dishes, such as the slow cooker sweet and sour chicken. Sometimes, accidents happen with your dishes, and you have one taste more pronounced than the other. If that happens, there’s a trick to bring back the desired taste. For example, if the dish turns out too sweet, a sour element can tone it down and create balance. Indeed, contradicting tastes and balance are key to creating a complex but harmonious taste for your dishes.

Make efficient use of aromatics

Vegetables, spices, and herbs often form the base for food aromatics. Sometimes, citrus fruits feature in aromatics to add an extra punch to your meals. If you’ve ever had roasted chicken in fine dining, you will realize that lemon and thyme form the base of this dish. That is an aromatic use of citrus and herbs to boost flavor and taste. Most aromatics give off their best when sauteed in butter or vegetable oil. Some foods require aromatics at the initial cooking stage, while others only need to be added at the end. For example, a seafood dish will need lime juice and buttered herbs or spices at the latter stages to infuse an extra punch. Although people have different tastes, there is no denying that aromatic foods capture attention and often whet appetites even before the meal is set on the table.
Exploring the above tips will help you create memorable dishes full of flavor and enhance your cooking skills. 

Side Dishes That Steal the Show: 4 Delicious Recipes to Complement Your Main Course

Every main course has a star of the show. And that’s usually the main ingredient. The steak in steak and potatoes. The chicken pie in pie and mashed potatoes. But there’s something to be said about side dishes and accompaniments. 

A good side dish can steal the show. They can take a simple dinner into a well-rounded and satisfying meal. And they’re an excellent way to introduce more fruit and vegetables into your diet.  

Keep reading if you’re looking for the perfect recipe to complement your main course.

Roasted Garlic Mashed Cauliflower

Get ready to elevate your side dish game and change up dull dinnertimes with this mouthwatering simple cauliflower recipe. 

Start by preheating your oven to a toasty 400°F (200°C). Next, prepare the star ingredient: cut off the top of a garlic bulb to expose its cloves, drizzle it with olive oil, wrap it in foil, and roast in the oven for 25-30 minutes until soft and golden brown. Meanwhile, cook a head of cauliflower until tender, then drain. Return it to the pot with milk, unsalted butter, and a pinch of salt & pepper for flavor.

Finally, for the piece de resistance: squeeze those gorgeous roasted garlic cloves out of their skins and blend them into the pot. Then, use either a potato masher or immersion blender to smash everything until it’s as smooth and creamy as desired. Taste, adjust seasoning as needed, and get ready to wow your dinner guests.

Serve this dish hot, garnished with some fresh parsley or chives if you’re feeling fancy. With this dish on the table, everyone will ask for seconds.

Lemon Roasted Brussel Sprouts

Are you searching for an exciting way to add flavor to your vegetables? Try these delicious sprouts.

First, preheat your oven to 425°F (220°C). Start by prepping your sprouts: rinse and trim off their stem ends, then cut any larger ones in half. In a large bowl, coat the sprouts with 2 tablespoons of olive oil, 1 tablespoon of fresh lemon juice, and two minced garlic cloves. Season to taste with salt and black pepper. Spread them out in one layer on a baking sheet lined with parchment paper, then roast for 20-25 minutes, stirring halfway through until tender and caramelized.

For the last leg of this recipe, take them out of the oven. Give them an extra zest by squeezing another tablespoon of fresh lemon juice over them and tossing them with some lemon zest and chopped parsley. It’s an effortless way to take this dish from ordinary to extraordinary in no time. Serve immediately and savor every last burst of flavor in every bite.

Grilled Eggplant With Balsamic Glaze

Look no further than this grilled eggplant for an exquisite vegetarian main course or side dish.

Start by preheating your grill to medium-high heat. Next, cut 1 large eggplant into 1/2-inch thick rounds and brush each slice lightly with olive oil. Season each piece lightly with salt and pepper to taste, then grill them for 3-4 minutes per side or until tender and charred in spots. While the eggplant is grilling, prepare the balsamic glaze by simmering 1/2 cup of balsamic vinegar in a small saucepan over medium-high heat until reduced by half and thick and syrupy.

Once your eggplant is done cooking, take it off the grill and drizzle a balsamic glaze over its slices. Finish by garnishing with chopped fresh herbs like basil or parsley before serving immediately. The tart sweetness of the balsamic glaze complements perfectly with the smoky flavor of grilled eggplant for an irresistibly tasty dish. Enjoy!

Quinoa And Black Bean Salad

Are you searching for a colorful, healthy, protein-packed salad that’s ideal for lunch or dinner? Look no further - this salad has it all.

Begin by cooking 1 cup of quinoa according to the package instructions. Remove to a large bowl and let cool slightly. In the meantime, rinse and drain 1 can of black beans; chop up 1 red bell pepper, 1 yellow bell pepper, 1 large avocado, and some fresh cilantro for garnish. After the quinoa has cooled slightly, stir in the black beans, bell peppers, avocado, and cilantro until well mixed together.

In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of lime juice, 1 teaspoon of ground cumin, 1/2 teaspoon of chili powder, and salt and pepper to taste. Drizzle the dressing over the salad gently to mix it all together. Serve on top of fresh greens such as spinach or arugula and garnish with additional cilantro and a squeeze of lime juice if desired.

This salad not only offers plenty of nutrition and flavor, but it’s vegan and gluten-free too. Take it to the next level by accompanying it with this Mexican salsa.

Wrapping Up

These four side dishes will take your dinnertimes to the next level. With the recipes, adding flavor, introducing more veg into your diet, and creating well-rounded meals that nourish you are easy. The humble side dish can become the star of the show.

Do you love meal accompaniments just as much as us? Let us know your favorite recipes in the comments below.

5 Creative Ways to Add Seafood to Your Diet

When most people think of seafood, the same dishes tend to come to mind. Salmon, fish and chips, and similar meals are some of the more notable of these. As tasty and appealing as many of these can be, they can get a little boring if you have them constantly. You shouldn’t have to deal with this.

Since seafood can be much more versatile than you’d think, there are more than a few of them you could consider. With five seafoods everyone needs to try, you could expand your taste horizons more than you’d think. If you want to find some new and amazing meals, it’s more than worth trying them.

1. Cioppino - Seafood doesn’t have to be complicated to make, and this cioppino proves that it can be quick and easy to make, despite being delicious. An Italian-American dish, you can make this with almost any seafood, giving you plenty of different options. 

2. Crab Cakes - Crab cakes can be one of the best ways to enjoy crab without needing to put a lot of effort into making it. All you’d really need is the crab, some mayonnaise, and a few other ingredients, and you’ll be ready to go in minutes. While these don’t take much time or effort to make, they’ll be much tastier than you’d expect, making them worth the effort.

3. Oysters - Everyone knows oysters are one of the more notable seafoods to try, but that doesn’t mean everyone’s actually tried them. Whether you’re going for fried oysters or anything else, these always come out delicious, and you won’t  have to put a lot of time and effort into them.

4. Shrimp Cocktail - There’s a decent chance you’ve heard of shrimp cocktails at some point or another, but you mightn’t have actually tried them. There’s a reason why these are so well-known, primarily thanks to the unique and appealing flavor they offer. Usually, this is shrimp served with horseradish and ketchup, making it one of the easier seafoods to make. Despite its simplicity, it’ll taste amazing.

5. Paella - A traditional dish from Valencia, Spain, paella is best eaten while shared with friends and family. Usually served in a large dish, it mixes together a wealth of flavors, making it a symphony once it hits your mouth. While usually cooked with seafood, chicken can also be used, as well as different rices and spices. Your options are relatively limitless with this, so there’s no reason not to consider it.

Nobody wants to have the same old meals constantly, whether that’s seafood or anything else. You shouldn’t have to settle for having a boring food life regularly. With some seafoods everyone needs to try, you could end up enjoying more meals than you thought you would.

Crab cakes, shrimp cocktails, oysters, and similar options can be some  of the more notable of these. While they could take a little bit of time to make, they’ll be more than worth the effort. They’ll taste amazing, and you’ll be expanding your food horizons before you know it.

5 Creative Ways to Ensure You're Using All Your Leftovers

We are all guilty of not making the most of our leftovers, either because we forget they are buried in the back of the fridge, or time slips away from us. This is why it's important to get into the mindset of using leftovers. There are so many creative ways to do it, so let's show you a few methods that can reinvigorate meal times.

In a Stir Fry 

The great thing about stir fries is that it's a combination of pretty much anything, as long as it's got that nice salty umami flavor. This easy pork fried rice recipe is just one example, but you can get incredibly creative. Whether you use noodles or rice, it's an amazing way to use leftovers and bring something different to the dinner table, especially if your kids aren't eating enough vegetables!

Omelets

If you want to use the posh word, frittatas are another great way to use leftover vegetables, from carrots to peppers and potatoes, along with plenty of beaten eggs. If you've got a few cans of chopped tomatoes lying around, you can make a shakshuka, which is a healthy spicy sauce full of vegetables with poached eggs dropped in on the frying pan at the last second. Delicious!

Use Every Last Bit

We're all guilty of throwing away the last bits, from trimmings to almost empty jars, but you can be incredibly creative with these. For example, you can use trimmings from your vegetables to make a stock for stews and soups. You could also use stalks of coriander or parsley in curries or even pasta dishes. Peelings from carrots, parsnips, or potatoes can be cooked in the oven until crisp and used as a tasty snack in themselves. Potato skins are particularly healthy, with all of the potassium and fiber locked in there. Chopping up crispy potato skins and putting them in your mashed potato is just another way to create another level of flavor.

Storing Leftovers Sensibly

If you want to avoid food waste and maximize every little thing, it's not just in the meals you make, but you can also help make your food last longer by storing it properly. You can store unused sources and stocks in the freezer, and instead of putting them in tupperware boxes, you can use a refrigerator bag. Be sure to date the bag so you know which ones to use first. You can also freeze foods like butter, cheese, and even eggs! 

Have a Leftovers Night

If it's getting pretty close to payday and you've got to get more creative, a leftovers night will be exactly what the doctor ordered. A leftovers night, where you can mix and match everything, either in frittatas, stir fry, or blended into pasta, are all amazing ways for you to not just use up these leftovers but also make changes to your diet in subtle ways. Blending all of your vegetables into a sauce that can be stirred into pasta is an amazing way to increase your nutrient intake. Rather than thinking that your food only serves one purpose, it pays to be creative!

Ways to Change Up Your Dull Dinner Routines

It's easy for dinner routines to get boring and stale over time. And if that’s a problem you’ve been facing recently, it's probably time to do something to change that. The good news is that you can switch things up and make dinner time more fun in many different ways.

And that’s precisely what we’re going to talk about today. Dinner times with the family should be fun and enjoyable, as well as a time for you to catch up and socialize. So if you want to learn more about what you can do to change up your dull dinner routines, be sure to make the most of the tips and ideas shared below.

Explore International Cuisines

There’s a whole world of food out there, and you should definitely make the most of the plethora of foods out there if you’re not doing so already. If you’re eating the same bland foods that you’ve been eating your whole life, trying some foreign cuisines with your family at dinner time could be exactly what you need. Whether it's Indian, French or Chinese, or even something more exotic and obscure, you won’t run out of options to try out anytime soon.

Try Some New Recipes

Sometimes, it can be as simple as trying some new recipes that you’ve never cooked before. There are lots of recipes out there that you can try out. Be sure to look for ideas and experiment with them continually. It's a lot like trial and error - you won’t love every new recipe you try but the ones you do you can bookmark and cook them on a regular basis. This 5 minute creamy pesto sauce recipe is a good example of a delicious recipe that you might not have tried before.

Create Themed Nights

Creating themed nights for your dinners is a good way to make them a little more fun. You could have a taco night or a curry night or be even more creative. There are really no limits on what you can do with your dinner routines when it comes to picking themes. Try new things and make it a fun part of the family week. You can even combine it with the idea we talked about above; you can build a theme around different international cuisines.

Go Plant-Based One Night a Week

If you want to incorporate a new twist into your family dinner routines, you could just one night a week commit to serving a fully plant-based dish. Lots of people are trying to reduce the amount of meat in their diet, whether for planetary or health reasons. And when you make an effort to find healthy meat-free dishes, you’ll be surprised by what you can achieve. There are so many great vegan and plant-based dishes out there these days.

Add Some Spice

If your dinners have been a little dull recently in terms of the flavors involved, you should think about the ways in which you can play around with spices. Of course, we all have different levels of tolerance when it comes to spicy foods, so tread carefully. But not all spices are about adding heat to a dish. Just make an effort to learn more about the different spices out there and how you can work them into the dishes you cook on a regular basis. You might be surprised by what you can achieve when you get creative with spices.

Get the Family Involved

You can make dinner times a lot more enjoyable by getting everyone involved. If your kids are old enough to get involved in the cooking and food preparation process, that’s something they might find fun. You don’t have to have them doing any of the difficult stuff. But simply getting hands-on and being a part of the process can help them learn about food, pick up skills that will be valuable to them in the future and be more invested in the whole dinner process. And, most importantly, it's a good time and offers the opportunity to bond with your kids.

As you can see, there’s no shortage of ways in which you can change up your dull dinner routines. Be sure to give some of the ideas discussed above a go if you feel like your dinner routines are getting a little stale and boring. Each of the ideas above will add something different to your family’s dinner routines.

Fallen Into A Food Rut? Here’s How To Spice Up Your Diet!

Perhaps you used to love cooking. You enjoyed taking the time to source and test out new recipes, making it a priority to cook wholesome, healthy foods every single day. But, of late, you’ve somehow ended up falling into a bit of a food rut. You’ve found yourself eating the same unhealthy meals day in, day out, or having a simple salad as a healthier option. 

You’re starting to feel like your diet is bland and boring, but for one reason or another, you can’t quite manage to revive your love of cooking or your passion for food, and you’re starting to wonder if you’ll ever find that passion again. While it might seem like you’ve fallen out of love with food, the reality is that it’s easy enough to get back to enjoying cooking and eating healthy, wholesome foods.

Wondering what steps you can take to do that? Have a read of the below guide for everything that you need for getting out of your food rut! 

Upgrade your cooking setup 

It doesn’t have to be anything major, it simply needs to be making some changes to how you have your cooking space set up. This could mean moving things around, or investing in some pieces of new cooking tech, such as new pans, new utensils or a new cooking device, such as an air fryer, multi-cooker or something else that you’ve been wanting for a while. 

It might seem strange but when you’re stuck in a rut, sometimes making some small changes or treating yourself to a little something new can make all the difference to how you feel about getting back in the kitchen. For instance, if you love the new setup of your space, you’re going to want to use it. Or, if you’ve treated yourself to a new cooking device, you’re probably going to be keen to try it out. 

Find some new recipes to try 

Sometimes, swapping out your go-to dishes for something a little unique can be a good step in the right direction towards reigniting your love of cooking. If there’s a dish that you have always enjoyed and often order from your local takeout spot, such as the best cheesesteak in south philly, or have tried in a restaurant, why not try recreating it yourself at home? 

Whether it’s a homemade pickled beets recipe that you’re looking for or a guide for how to make the best Cuban sandwich at home, you’ll be amazed at how much more motivated you feel when you find some new, fun recipes to try out - especially if they’re dishes you’ve always wanted to make. 

Cook for others

In addition to cooking for yourself, a great way to reignite your love for food and your passion for cooking is to cook for others. Host a dinner party for some friends and spend a little time planning out a menu that you know they’ll love and you’ll enjoy preparing and cooking for them. 

Hopefully, the above tips and ideas will help you to reignite your love of cooking and your passion for food.

Ashwagandha: A Good Remedy For Anxiety?

Looking for a herbal remedy for anxiety? Ashwagandha is one herbal ingredient that has been getting a lot of attention recently with several celebrities like Meghan Markle and Gwyneth Paltrow reportedly being avid fans. It is believed to have many health benefits, however anxiety and stress relief is one of the main reasons people try it. But just how effective is it? And are there any side effects? This post explores the effects of this herb in more detail. 

What is ashwagandha?

Sometimes known as ‘Indian Ginseng’ or ‘winter cherry’, ashwagandha is an evergreen shrub that is often harvested for its roots. The roots of ashwagandha have been used in traditional Indian medicine for centuries. They are typically crushed into a powder, but can also be drunk as a tea or consumed as an extract within a pill or tablet.

What effect does ashwagandha have on the body?

Ashwagandha is often referred to as an adaptogen. Adaptogens are substances believed to help adapt the body to physical and mental stress. Studies have shown that it can help normalize cortisol levels - the hormone that makes us stressed. 

Anxiety is essentially an intense form of stress. Therefore it makes sense that ashwagandha could help to ease anxiety. Studies have found positive results to support this. 

Ashwagandha could have other benefits too. Because of its ability to reduce stress, it is often used to help improve sleep quality. Some research has also found that it can boost sex hormones and lower blood sugar. There is also evidence to suggest that it has anti-inflammatory properties, however it’s not recommended as a pain reliever - herbal ingredients like CBD can be a better option for alleviating pain. 

Does ashwagandha have side effects?

Although not common, there are a few reported side effects of ashwagandha usage. Some people report feeling drowsy after taking ashwagandha - this is ideal if you’re trying to beat insomnia, but could be a problem in situations where you need to stay alert. Ashwagandha can also cause an upset stomach in some people and it is not recommended that pregnant women take it. Some studies have also reported harm to the liver, however further research is needed to understand the extent of this danger. 

How should I take ashwagandha?

The most common way to take ashwagandha is as a herbal supplement in tablet or pill form. There are many supplements that you can buy online or from a local herbal pharmacy. Ashwagandha pills can be taken in the morning to relieve anxiety, or in the evening to help with sleep. 

Ashwagandha can also be taken as a raw powder than can be drunk with water. Roots can also be added to hot water to create a herbal tea (there are tea leaves and teabags you can buy containing the extract). Just be wary that in its raw form ashwagandha does not smell very appealing - in fact, ashwagandha literally translates from sanskrit as ‘smell of the horse’.

My Favorite New Coffee, Just in Time for the Holidays

If you are doing some last-minute holiday shopping for a coffee lover in your life (or yourself), this article is for you.

Anyone who reads my articles regularly knows I’m a big fan of coffee. Coffee is one of the few products shown to help you live longer, think sharper, and perform better. I drink 2–3 cups per day.

My favorite coffee these days is from Altruistic Joe. Altruistic Joe makes delicious coffee that is committed to giving back — they are a veteran-owned small business that donates 20% of all net proceeds to charity.

After 20+ years of service in the US Coast Guard, Jamie and Libby Jenks (owners of Altruistic Joe) wanted to continue serving others in a different capacity, which led to the creation of Altruistic Joe Coffee. They now work closely with independent farmers and an independent roaster to make exceptional coffee that benefits numerous charitable organizations.

The charities they support are dedicated to Global Health & Human Services, Military Veteran & Family Services, Animal Welfare, and Environmental Conversation.

Recently I’ve been loving their Guatemala Senora single origin coffee and their Cream & Crimson blend.

They also have a couple great sample packs of their single-origin coffees and blends, which could make a great last-minute holiday gift.

Please support Altruistic Joe — they make excellent coffee and do business the right way. Go get some here.

How To Be in the Top 1% for Health

If you are looking for a no-nonsense way to get healthier, this article is for you.

The first place to start is with food.

It’s true that you can’t outrun a bad diet and what you put in your mouth arguably has the largest impact on your bodyweight and health.

According to the Top Rated Doctor in Dubai, when it comes to food, healthy eating revolves around real, whole foods. That means food with one or only a few simple ingredients that your great grandmother would recognize as food.

Whether you are a vegan, omnivore, or carnivore, that principle holds true.

If you are eating real, whole foods, there is limited damage you can do to your body.

Within the real, whole food spectrum, you want to focus on foods low on the glycemic index. Ideally the bulk of your diet will be foods with a glycemic index of 35 or lower.

The foods that meet that criteria are primarily non-starchy vegetables (leafy greens, broccoli, cauliflower, brussels sprouts, etc.), high-quality protein sources (meat, fish, poultry, eggs, beans, etc.), and healthy fats (nuts, seeds, avocado, olive oil).

Base your diet around these foods. If these foods make up 90% or more of your diet, the occasional treat will not be problematic.

That’s it on the diet front. If you eat that way, you’ll be in the top 5% of healthy eaters.

Next on the health hierarchy is exercise. Exercise won’t necessarily help you shed pounds, but it will give you energy and vitality, and will help you live longer.

There is not a ‘best’ form of exercise that universally works for everyone. The best exercise is truly the one you will do consistently.

The key with exercise is consistency. You need to be exercising for at least 30 minutes per day, ideally every single day of the week. Our bodies were meant to move and if you’re sedentary for too long, your body will start to break down.

There are a zillion different types of exercise to choose from — walking, running, swimming, cycling, dancing, yoga, tennis, basketball, etc. It doesn’t matter what you do, just do it regularly.

It is important that you add in some strength training at least 1–2 times per week, especially as you get older. Your muscle starts to break down as you age, so it’s essential to maintain your physical strength as much as possible against these forces.

Exercise for 30 minutes every day, including at least 1–2 strength training sessions per week. Do that and you’ll be in the top 5% of all people in your age group for cardiovascular fitness and strength.

Diet and exercise are the big rocks. Follow these simple principles and the health puzzle starts to fall into place.

The next place to focus is sleep. You’ve heard a lot about sleep and you know it’s good for you. It helps your body repair and cleanse itself. The simple advice is to sleep for at least 7 hours per night. Give yourself an hour to wind down before bed to make falling asleep easier. During this time, just read a real, physical book until you’re tired enough to fall asleep.

Finally, find a way to manage the emotional stress in your life. Eliminating stress is not realistic, so you just need to find ways to cope and enjoy life in spite of stress. For instance, if you have poor mental health and addiction, seeking support from a dual diagnosis treatment center can put you on the pathway to better health. Or, reducing your workload to reduce stress and overwhelm can make you feel more relaxed. Furthermore, there are lots of daily habits to achieve better health and less stress, including yoga, meditation, walks in nature, having a cup of tea with a friend, etc. Even a glass of wine for happy hour counts. Finding a way to ‘down shift’ is one of the common habits among the longest-lived people in the world.

That’s it.

Diet, exercise, sleep, stress management. Oh, and water too. Drinking healthy bottled water with the right pH level, and drinking enough of it, can make a difference.

These are the pillars of health and no-nonsense tips to be in the top 5% in each area.

If you’re in the top 5% in each individual area, you’ll be in the top 1% for overall health.

I hope this article helps you to live longer, better.