5 Nutrient-Dense Vegetables to Add to Your Diet

There's a lot of buzz out there about nutrient-dense foods or superfoods.

While an overall healthy dietary pattern (e.g. Mediterranean Diet) is arguably most important for your health, there are certain foods that punch above their weight in terms of health benefits.

One thing that most nutrition experts agree on is that your diet should include lots of vegetables. The below 5 vegetables are some of the best in terms of nutrient-density - packed with vitamins and minerals to support your health and well-being:

Cauliflower

Cauliflower seems to be everywhere these days, thanks to food trends that involve replacing carb-heavy foods with a cauliflower version (see: cauliflower rice or pizza crust). While this might be a good swap in certain cases, it’s a good idea to consume the whole food version to reap maximum health benefits. 

Cauliflowers are rich in vitamins C & K and an excellent source of folate. Cauliflower is also naturally high in fiber and low in calories, making it nearly impossible to overeat. Try this cauliflower soup for dinner this week.

Beets

Beets are one of the best foods to include in your diet. Packed full of manganese, fiber, and folate, beets are thought to dilate blood vessels and possibly lower the risk of heart disease. You can eat them raw, boil them, pickle them, or even just drink beet juice. Beets can give you a much-needed energy boost while helping to fight inflammation and keep your blood pressure in check.

Kale

Love it or hate it, kale is very nutritious. The leafy green is rich in antioxidants, vitamin C, vitamin K, and beta-carotene. Also, kale is thought to support eye health, weight management, and heart health.

BrusselS Sprouts

Did you know that brussels sprouts contain kaempferol which may help fight disease and cancer and prevent against cell damage? Brussels sprouts are also rich in fiber, vitamins C and K, and may help reduce inflammation and normalize blood sugar levels.

Broccoli

Just one cup of broccoli can give you 116% of the recommended daily allowance of Vitamin K and 135% of Vitamin C. It also contains potent antioxidants and bioactive compounds that can fight disease, lower inflammation, keep blood sugar in check, and support brain health.

Conclusion

Your body needs a healthy dose of micronutrients to function optimally. These 5 veggies are some of the most nutrient dense you can buy and make great additions to your plate any time of the day.

Make Fitness Straightforward with These Tips

For a lot of people, working out can be tedious and difficult.

This is primarily because they are doing things they don’t like to do and they aren't aware of some easy ways to stick with a workout program.

They might be following the latest fitness craze or pulling a routine from the internet, without paying attention to what would really work in their own life. Hard workouts are important from time to time, but fitness can be enjoyable if you become smart about it. Simply put, if the thought of working out is a major struggle every day, you’ll never stick with it in the long run.

If you want to make fitness more straightforward, follow these tips to save time and remove some of the grind from the process:

Plan Out Everything Beforehand 

If you have a plan for your workouts, it will make everything so much simpler. You will know exactly what you are doing as soon as you head into the gym or leave the house, without having to stress about the specific exercises to do that day. Going to a gym or out for a run can be daunting and frustrating if you don’t know what you are getting yourself into.

It might seem a little boring to sit down and plan things out, but it's a good idea if you want to create a plan that you enjoy and will look forward to doing. Heading to a gym like Fitness 19 and seeing all of the equipment in front of you can feel overwhelming if you aren't aware of which piece of equipment to use.

Choose the exercises that you are confident doing and will give you a full body workout. If you don’t know where to start, working with a personal trainer can be an excellent idea to build a customized program that works for you. Once you have this program set, you can just stick with it day in and day out, knowing it has been built just for you.

Learn The Key Factors And Fundamentals Of Nutrition 

Nutrition can play a major role in physical performance and weight loss (if that is one of your goals). There are many conflicting opinions out there about the ideal diet, but there are some basic principles to keep in mind. Focus the bulk of your diet around real foods that you enjoy - fruits, vegetables, meat, fish, eggs, beans, oatmeal, etc. Take inspiration from the diets of some of the best athletes in the world. Clean sources of carbs, protein, and healthy fats are your friend when trying to maintain your energy levels and build your fitness. A diet that overly restricts any macronutrient is not a good idea and will likely lead to failure over time. Follow the basics, limit junk food (you already know what that is), and your nutrition plan will help you achieve your fitness goals.

Don’t Overthink And Expect Instant Results

We live in a world where people expect results right away. This includes fitness and getting in shape. It's best not to get into the habit of obsessively weighing yourself and trying to get immediate results. This will only lead to a rollercoaster of emotions and will often derail your program before it gets off the ground. Instead, set a clear goal at least months into the future, and simply enjoy the journey to get there. It’s fine to monitor your progress at set checkpoints and adjust based on how you are tracking, but it’s important to play the long game. You can’t expect to achieve all of your goals right away - the most important part is building a plan that enables you to actually enjoy the process on the way to your long-term objectives.

I hope these tips help you create and stick with a fitness plan that works for you in the long run.

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’.

Choosing A Career That Makes You Genuinely Happy

Happiness is something that’s hard to come by in life. I think the biggest reason people struggle to find true happiness is that they don’t know what makes them happy. We grow up assuming that success and happiness go hand in hand - and that you need to make a lot of money to be happy. This sets everyone down the same path of finding a job that pays well. The money comes in, and you get promotion after promotion, yet you still feel unhappy. 

Why? Because you’re not doing something that genuinely makes you happy. 

Think about how much time you spend working in your life. Our careers dictate a lot of our happiness, so we need to take care when choosing them. Too many people struggle with this as they find careers that cause bad stress and stimulate negative feelings every day. 

How do you pick a job that actually makes you happy? 

Define your happiness

What makes you happy? Seriously, what makes you smile and puts you in a better mood every single day? 

This isn’t a trick question, and there aren’t any wrong answers here. We’re all entitled to happiness - and this means we all feel it in different ways. One of you may have a true passion for travel; it’s what keeps you going. You’re at your happiest when you’re visiting new places and seeing new things. One of you might be happy when you’re at home with your family - you hate being apart from them and truly feel overjoyed when they’re close. Or, one of you might find joy in helping others, while another may get a big smile on their face when solving complicated problems. 

You get the point; we all have things that make us happy. The first step in finding a fulfilling career is to define your happiness. 

Make your job fit your idea of happiness

Taking the examples above, you can see how easy it is to take what makes you happy and find a job that fits this. 

If you love traveling, consider a career in OTR trucking. It forces you to spend hours on the road exploring new places and experiencing different ways of living. Or, perhaps a job as a flight attendant suits you perfectly. 

Those of you that find true happiness at home can pick any career that lets you work from home. You could go freelance or find a job that allows the flexibility to spend more time with your family. 

If you enjoy helping others, there are loads of careers in healthcare or related fields. Maybe the rigors of a hospital are too extreme for you, but you could always become a personal trainer or a therapist. 

The final example was someone who enjoyed problem-solving and gets a lot of joy out of creating solutions and solving puzzles. A job as a coder or project manager could be ideal for you as there is a lot of problem-solving involved in both. 

See, it is possible to choose a career that makes you genuinely happy. You just have to define what makes you happy, and then pick jobs that fit this idea. It’ll mean you spend the majority of your life actually doing something that fills you with joy every day.

Monumental Mistakes People Make When Buying a New Car

If you want to buy a new car then you will know what an exciting experience this can be. That being said, if you’re not careful then you may end up making these crucial mistakes. If you want to find out more then simply take a look below.

Ignoring Financing Terms

There is no point in you trying to fight with a car salesman so you can get a bit of money knocked off the price, only for you to pay extra for financing. That being said, so many people make this mistake. If you want to do something about it then the first thing you need to do is make sure that you understand the financing terms. It may be that you put down more of a payment or that you shop around for a better loan rate. Unless you are getting a 0% incentivised rate, you should try and buy your car with cash. If you do this then you will soon find that it is easier than ever for you to get the result you want out of your vehicle purchase. If you want a great dealership, then make sure that you check out Edmunds.

Not Valuing your Time

You have to make sure that you value your time and that you make sure that you get the best deal. If you spend an hour searching for a car, and you earn $15 an hour then spending 10 hours searching for a car will cost you $150. If you end up spending double this time finding a car, you can expect to double your money here. You have to make sure that you value your time and that you do not spend too many hours shopping for a car. If you do then you may find that you don’t end up saving as much as you could.

Underestimating the Cost of Ownership

When you make the decision to buy a new car, you may find that the emotional part of your brain is sold already. You may be able to see yourself behind the wheel and this is great. That being said, you have to think from a practical standpoint. You need to make sure that you are getting a good deal, that you are investing in a reliable vehicle and that you are not spending more than you can afford. If you want to help yourself here then you need to think about the true cost of ownership. This could include maintenance, insurance, taxes and more. If you overlook things like this then you will soon find that it is difficult for you to stabilize your finances after making your purchase.

So, as you can see, it’s very easy for you to get the result you want out of your car purchase. If you want to make sure that you are saving money while making a good decision then the best thing you can do is take your time and be mindful of which dealer you are going through, when making your purchase.

Should You Go On A Digital Detox? 6 Tips For A Healthier Life Online

Thanks to the proliferation of the internet, 90 percent of people are hooked on their devices. They simply can’t put things down. 

Unfortunately, that’s a bad thing. It means we’re damaging our health in numerous ways. For instance, spending too much time on the internet can lead to addiction, blood clots, spinal issues, and anxiety. 

If that sounds like you, don’t worry: this post is here to help. Here, we take a deep dive into what it means to go on a digital detox and how you can live a healthier lifestyle online. Here’s what to do: 

Tip 1: Set Boundaries Around Device Usage

The first way to start your digital detox is to set boundaries around device usage. It's easy to get sucked into the endless scrolling on social media, but it's crucial to limit the amount of time we spend online. Try to set specific times of the day when you'll allow yourself to check your phone or use your computer. 

For example, you might set a rule that you won't use your phone during meal times or after a certain time in the evening. Also, avoid it when talking to your partner. “Phubbing” where you use your device while in conversation with others can harm relationships. 

The more you set boundaries, the more you’ll stay in the present moment. And that’s great for anyone who wants to live joyfully and freely. 

Tip 2: Remove “Digital Clutter” From Your Life

Next, take a look at whether you’re holding onto digital clutter. Digital devices can accumulate a lot of unnecessary data, from old emails to unused apps. Take some time to declutter your digital life by deleting old emails, clearing out your downloads folder, and deleting apps you no longer use. By streamlining your digital life, you'll be able to find what you need more easily and feel less overwhelmed. 

Remember, going around with a phone that’s 99 percent full all the time isn’t a lot of fun. Every time you want to take a new picture, you have to go through and manually delete something else. It’s not ideal. 

Tip 3: Prioritize Things In Your Life That Don’t Involve Screen Time

Another great tip for a healthier life online is to prioritize things that don’t involve screen time. The list of activities you can choose from is potentially endless. 

For instance, you could start reading a book, going for a walk, or practicing yoga. By prioritizing screen-free activities, you'll be able to reduce your screen time and give your eyes and brain a break from digital stimulation. You’ll also give yourself more time to explore your life fully instead of feeling like you’re endlessly chained to the screen. Spending time away from devices makes it easier to negotiate with life in a natural way. 

Tip 4: Check Your Security

Next, you’ll want to focus on improving your security online. Getting it wrong can lead to all sorts of problems, such as stolen data and lost money. 

It’s important to learn how to detect a keylogger, a program that records everything you type on your keyboard. Figuring out whether you’re under threat protects you and your possessions from harm, and it can also prevent identity theft. 

Tip 5: Practice Mindfulness

Another strategy you can try is mindfulness. Being mindful means being fully present in the moment and focusing on your surroundings, something that’s challenging in the digital age, where we're constantly distracted by notifications and online content. 

However, research shows that practicing mindfulness helps to keep you grounded and level, even after an exhausting week. It reduces stress and helps you to look on the bright side of life. 

Try to incorporate mindfulness practices into your day, such as meditation, deep breathing, or taking a mindful walk. By focusing on the present moment, you'll be able to reduce your reliance on technology and find more peace every day. 

Tip 6: Go On A Full-Blown Digital Detox

Lastly, if you’re feeling really brave, you might want to consider going on a full-blown digital detox. This involves taking a break from all digital devices for a set period, such as a day, weekend, or even a week. Most people do it on the weekend when they don’t have work, either Saturday or Sunday, but you can also do it on the holidays or vacation. 

During a digital detox, you'll be able to disconnect from the constant stimulation of technology and focus on other activities. This can help you feel more refreshed and rejuvenated, and give you a new perspective on your relationship with technology. It can have a profound effect on your mind.

Maximizing Productivity with Innovative Technologies

It's no secret that technology has had a profound impact on the way you work. With so many innovative tools at your disposal, maximizing productivity and getting more done in less time is easier than ever.

This article will discuss some of the most effective ways to use technology to increase your productivity and also provide tips for choosing the right tools for the job and advice for staying productive when working from home.

1) Automate Your Tasks:

Automating tasks is one of the most effective ways to maximize productivity with innovative technologies. Automation allows you to streamline processes and remove manual labor so that you can focus on more important tasks. For example, a digital assistant such as Alexa or Google Assistant can help automate mundane tasks such as setting reminders or scheduling meetings.

You can also use automation tools to connect different software programs and create automated workflows with no coding experience required. Automation also helps save time by eliminating the need to switch between applications or manually input data constantly. By automating everyday tasks, you can increase efficiency and get more done quickly.

Outsource some of the tasks for your business as well. This will help to streamline your processes even further. One of the main ways in which you can streamline your business especially if you work in healthcare is by choosing to outsource DME billing services. When you outsource this often complex area of your business you can use that energy to focus on taking care of your patients.

2) Utilize Cloud Computing:

Cloud computing is one of the most powerful technologies that can help businesses maximize productivity. Cloud-based technologies allow users to access their data and applications regardless of location, eliminating the need for physical storage systems. Additionally, cloud computing will enable businesses to extend and scale their operations faster and easier than ever before.

With cloud computing, teams can collaborate in real-time from any location, helping improve efficiency and reduce costs associated with travel or remote workforces. Companies that adopt cloud-based services also benefit from managed security and automated updates, ensuring data remains secure and up-to-date at all times. By utilizing cloud computing, businesses can significantly improve productivity and gain a competitive edge in their respective industries. A reliable internet connection (like those you can get with AT&T internet plans) helps with this.

3) Leverage Collaborative Software:

Collaborative software is a great way to increase productivity when working in teams. Collaborative tools allow for more efficient communication and faster project completion times and improve overall collaboration.

These platforms are invaluable for businesses with remote workers or who need to communicate better between departments. By leveraging collaborative technology, employees can stay up-to-date on the latest developments and easily share resources or ideas among team members. This ultimately helps improve efficiency and maximize productivity within an organization.

With the help of collaborative software, you can make the most of both remote working and outsourcing. The ability to work remotely while accessing your essential tools means that you can hire a virtual dental assistant for your dentist's office or a virtual receptionist to help you manage customer service. Virtual assistants can take on a whole range of tasks without the responsibility of managing an employee. They don't take up space in your office, and you're not in charge of their payroll or any of their benefits. You simply pay for their services from your chosen company.

4) Invest in Data Analysis Tools:

Data analysis tools are essential for businesses to stay competitive in the digital age. By leveraging data, you can gain insight into customer behavior, identify trends and opportunities, and optimize your operations. Investing in a robust data analysis platform that is tailored to your specific needs is a great way to maximize productivity and gain an edge over competitors.

These platforms enable organizations to process data and quickly generate reports or insights. They also allow users to easily visualize their data to understand it better and make informed decisions. The right analytics tool will help you unlock the potential of your business and create long-term success.

5) Adopt Artificial Intelligence:

Artificial intelligence (AI) has the potential to revolutionize numerous industries, and it’s no surprise that businesses are turning to AI to maximize productivity. AI can help automate tedious tasks such as data entry or analysis and detect patterns in customer behavior more quickly than humans could ever do manually. AI-driven chatbots also enable customers to easily get answers to their questions without having to wait for a human response.

In addition, AI can be used to improve operational processes, such as predicting future demand or streamlining production processes. By leveraging AI, businesses can free up time and resources to focus on other key activities that drive growth and success.

6) Renewing Your Hardware:

Finally, upgrading the hardware your teams use can also help maximize productivity. With new technologies and software continually released, businesses must stay on top of their hardware needs to remain competitive. Investing in high-performance computers and other devices will ensure employees have the right tools they need to do their jobs quickly and efficiently. Additionally, replacing outdated equipment, such as printers, scanners, and a Draiver, can help prevent system slowdowns and ensure that tasks are completed on time.

By renewing your hardware regularly, you’ll be able to keep up with ever-evolving technology trends while maximizing employee productivity. It’s a win-win situation that any business should consider implementing.

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In conclusion, maximizing productivity within your business is essential for success. With the right strategies, you can leverage new technologies to improve operational efficiency and gain a competitive edge in your industry. From adopting cloud computing to investing in data analysis tools and finding the best products at singularsound.com, these are some of the most effective ways to maximize productivity and drive long-term success.

The Benefits of Supplements: Enhancing Health and Well-Being

Taking supplements can an effective way to improve your health and overall well-being. They can benefit your overall health in a variety of ways, including bolstering your immune system, assisting with brain function, and even supporting with alcohol rehab. In this article, we'll discuss the advantages of taking supplements, as well as how doing so can help you lead a life that's both healthier and more fulfilling.

Enhanced Nutritional Status

Taking nutritional supplements is a great way to make sure that you are providing your body with all of the necessary nutrients it requires. Even if you eat a healthy, well-rounded diet, it may still be challenging to obtain all of the necessary nutrients from food alone. Supplements are a great way to help fill in the blanks and give your body the vitamins, minerals, and other nutrients it needs to perform at its absolute best.

Enhanced Immune System

In addition, taking supplements can help strengthen your immune system, which in turn can assist in the prevention of illness and disease. Taking vitamin C, vitamin D, and zinc supplements on a consistent basis can help strengthen your body's defenses against illness because these vitamins and minerals are believed to have immune-enhancing properties.

Your Energy Levels Can Be Increased 

Supplements can also help increase your energy levels, which can result in an improvement in your quality of life in general. For instance, B vitamins are well-known for their capacity to increase levels of energy, and taking a supplement that contains a B complex can supply you with the energy you need to get through the day.

Enhanced Capabilities of the Brain

The health of the brain and the cognitive processes can also be supported by supplements. For example, omega-3 fatty acids are important for maintaining brain health and have been shown to help improve memory as well as cognitive function. Other supplements, such as ginkgo biloba, have also been shown to improve brain function and lessen the likelihood of cognitive decline brought on by aging.

Decreased Levels of Inflammation

Chronic pain, cardiovascular disease, and diabetes are just some of the health issues that can be caused by inflammation, which is a common problem that can lead to a variety of other health issues. Curcumin and omega-3 fatty acids are two examples of dietary supplements that have been shown to have anti-inflammatory properties and can help reduce inflammation throughout the body.

Better Sleep 

Supplements can also improve the quality of your sleep, which is critical to maintaining a healthy lifestyle. Magnesium and melatonin are two examples of dietary supplements that can help improve the quality of your sleep, making it easier for you to fall asleep and wake up feeling more refreshed and rested.

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In conclusion, taking supplements can confer a myriad of positive effects on one's health and general well-being. There are supplements that can assist you in improving your nutrition, boosting your immune system, or supporting your brain function, depending on what it is that you're looking for. However, before beginning a new supplement regimen of any kind, you should make sure to consult with your primary care physician to determine whether or not the supplements will be safe and if they will meet your personal requirements.

Why I Stretch Every Morning

I have been a runner for more than 20 years.

A funny thing happens when you run for that long without ever really stretching.

Your body gets incredibly tight.

I felt my body getting tighter and tighter over the years, especially my hamstrings.

But I didn’t do anything about it.

Then a couple years ago I read Can’t Hurt Me by David Goggins. Goggins is an ultra-endurance athlete and former Navy SEAL, known for pushing his body and mind to the absolute limits.

But in the book, he credited stretching as the thing that improved his life most in recent years.

Goggins became a fanatic about stretching, initially stretching for 8–12 hours per day, which then got reduced to 6 hours, and then to 4. He still spends at least 2 hours every day stretching.

He credited his stretching routine with alleviating back pain, releasing quad stiffness, improving range of motion, and increasing blood flow throughout his body. He also firmly believes stretching reduces anxiety and depression.

I figured if this superhuman athlete was taking this much time to stretch, and seeing such profound benefits, I should give stretching a try as well.

Once I got started, I haven’t stopped — I have been stretching consistently for over 2 years now (I think I have only missed 1 day in that time).

I don’t stick with things that don’t work, so that tells you about the effectiveness of stretching.

I am not a personal trainer or stretching expert, so I won’t get into the specifics of my routine or suggest that anyone exactly follow my protocol. But here are the basics of what I do:

I do a full-body stretch every morning, usually lasting between 30–35 minutes. I start with my lower body, giving extra attention to my hamstrings which tend to be my tightest muscle. My legs typically take up 2/3 of the routine, with the remainder focused on my upper body.

In addition to increasing flexibility, I have found this practice to be incredibly peaceful. I enjoy a cup of coffee while I stretch, so my mind and body wake up at the same time. I also usually have some easy listening music on in the background, which gently eases me into the day.

After I have completed my stretching routine and with a cup of coffee in the books, I feel mentally and physically ready for the day.

This practice has been nothing short of transformative in my life.

I also do this same stretching routine before playing sports (I mostly play squash and tennis), to loosen my muscles, prevent injury, and increase performance.

I believe a stretching routine, done slowly and mindfully, produces many similar benefits as yoga. I am fairly anxious by nature and have found stretching to produce as many mental benefits as physical.

The next evolution in my stretching will be doing it after exercise, which I know is as important as pre-exercise. Stretching takes up a fair bit of time, especially when performed multiple times per day, but I always find it to be worth it once I’m done.

Stretching has been one of the most impactful habits I’ve incorporated in recent years. It could change your life, too.

If you are looking to increase flexibility and relax your mind at the same time, I suggest you give stretching a try.

The Perfect 2023 Gift for Athletes or the Hydration-Obsessed

Now that we have officially flipped the calendar to 2023, many people are resolving to become healthier and more active in the new year.

If this is you, or someone you know, your environment can be the deciding factor in whether you achieve your goals or not.

For example, if your running shoes are always within sight, you’re more likely to go out for a walk or a run. And if fruit and nuts are always within reach, you’re more likely to be a healthy snacker.

To stay on track, it’s important to support your new lifestyle in ways that nudge you toward your goals.

I love products that remind me of my fitness objectives, while also helping me feel and perform my best.

To that end, I recently discovered a European beverage startup called Waterdrop that supports my goals and active lifestyle.

Waterdrop make these awesome little hydration cubes that quickly dissolve in water, delivering fast hydration and a range of electrolytes, vitamins, and minerals.

It’s like a hydration mix and a multivitamin all in one.

I aspire to live a very active lifestyle full of running, tennis, squash, gym workouts, and more. In the past, when I didn’t focus on my hydration, I was prone to cramps and would feel fatigued during workouts.

I’ve experimented with lots of hydration mixes, but many of them have added sugar or loads of sodium, which doesn’t agree with my body.

I love the Waterdrop cubes because they taste great and have no calories, carbs, or sugar. I also like that they have a more modest amount of sodium (only 25mg) vs. other hydration mixes on the market, since I am conscious of my overall salt intake.

I just drop a cube into my water bottle to drink before, during, and after workouts and I’ve noticed it makes me perform and recover significantly better. I keep the Waterdrop water bottle on the kitchen counter within eyesight, reminding me to get moving and to hydrate properly.

I’ve been enjoying the Melon, Grapefruit, and Blueberry flavors. Waterdrop has a good starter set of all 3 flavors that I recommend.

Most of the things I buy these days support my healthy, active lifestyle. I’ve become a big fan of the Waterdrop hydration cubes, which I now use for all of my workouts.

I think they’re more effective and healthier than most other hydration and electrolyte options on the market.

Hydration is critical whether you’re an athlete or not. If you’re resolving to become healthier this year, I recommend giving Waterdrop hydration cubes a try.

Three treatments that may help slow the progression of gout

Gout is an incurable form of arthritis that most commonly affects adults. It’s caused by an accumulation of uric acid in the body, and is characterised by excruciating pain, stiffness, and swelling in the joints.

If left untreated, gout can cause serious damage to the joints, and the condition can quickly worsen. As a result, it’s important to know what treatment options are available to you, both at home and through the help of medical professionals.

Here are three treatments that may help to slow the progression of gout.

Diet changes

Making changes to your diet is one of the best ways you can help reduce the symptoms and manage the effects of living with gout. Eating foods that are low in purine (a compound found in some foods) can help reduce uric acid levels. Examples of purine-rich foods include red meat, organ meats (such as liver or kidney), seafood, and certain types of alcohol. Eliminating or reducing these foods from your diet can help reduce inflammation and pain associated with the condition.

Additionally, eating more fruits and vegetables is recommended as they contain antioxidants that help protect against oxidative damage caused by uric acid crystals.

Photo by Emerson Vieira on Unsplash

Medication

There are several medications available to treat gout, which ultimately are intended to reduce inflammation and relieve pain. These are known as nonsteroidal anti-inflammatory drugs (NSAIDs). While these will commonly be recommended for gout sufferers, it’s always best to seek advice and professional guidance before taking them, particularly if other circumstances are likely to make you more vulnerable to side effects, such as people over 65, pregnant women and asthma sufferers.

Allopurinol is another medication that’s closely associated with gout, since it helps to reduce production of uric acid in the body. However, it can take a few months before you start to feel the effects, so it’s important to consider other lifestyle changes simultaneously.

Exercise

Regular exercise has been shown to be beneficial for those suffering from gout because it helps reduce inflammation and strengthen muscles around affected joints. Low-impact activities such as walking or swimming are recommended as they place less stress on the joints than high-impact activities like running or callisthenics. Exercise also improves overall health by helping with weight loss which can in turn help reduce uric acid levels in the body, as well as the amount of pressure that’s being applied to your joints.

Conclusion

Gout is a painful form of arthritis that affects millions of people around the world. Fortunately, as we’ve discussed, there are several treatments available that may help slow down its progression including dietary changes, medication, and exercise regimes tailored specifically for individuals with gout symptoms.

If you experience any signs or symptoms related to this condition, it’s important that you seek medical advice right away so you can start treatment early on before any permanent damage occurs. The earlier you start treatment for your gout symptoms, the better chance you will have at controlling them effectively.

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 Get Your Best Night's Sleep

I have been sleeping great recently, waking up naturally at 6am, ready to go for the day.

I wanted to share what’s working for me, in case it’s helpful for you, too.

Here are my top tips for a great night’s sleep:

Limit Caffeine and Stop Early in the Day

I used to drink 3–4 cups of coffee per day, including one around 2pm to get me through the afternoon. Recently I’ve limited myself to 2 cups first thing in the morning, stopping by 8am. This ensures the caffeine is out of my system by bedtime.

Stay Active During the Day

I normally get at least 30 minutes of dedicated exercise in the morning — usually in the form of running outside — and try to stay as active as possible throughout the day. This activity leaves my body feeling tired when the day is done.

Stop Eating at Least an Hour Before Bedtime

If I eat too close to bedtime, my body is still working hard digesting food instead of focusing on sleep. I try to stop eating at least 1–2 hours before bed to allow my body to be in a fully rested state at bedtime.

Limit Sweets

I’ve learned that my body doesn’t respond well to a lot of sugar. If I eat an indulgent dessert even relatively close to bedtime, my stomach gets upset and that will keep me up during the night. I’ve found its a lot better for sleep if I satisfy my sweet tooth with fruit instead of cookies or ice cream.

Limit Alcohol

I love a glass of red wine at night — for me, it’s one of life’s simple pleasures. I can still sleep pretty well with 1–2 glasses, but any more than that and I’ll be up for an hour or more in the middle of the night. Alcohol can feel good in the moment, but not so much in the middle of the night or the next day. If you find it difficult to cut down your alcohol consumption, then visit https://www.woburnaddictiontreatment.com/alcohol-detox-drug-detox-massachusetts/ to get help. You’ll find that it helps improve much more than just your sleep.

Stick to a Consistent Bedtime

I normally get into bed by 9 or 9:30 p.m. Sticking to a consistent bedtime allows me to stick with a consistent wake time, naturally. This ensures I give myself at least 7–8 hours of sleep, which is what I’ve found my body needs.

Read a Real Book Before Bed

I read a real, physical book for about 20 minutes after getting into bed (or for as long as it takes to feel tired and ready for sleep). This is a great way to wind down and tire my brain out for sleeping.

Go to the Bathroom Right Before Sleep

I always go to the bathroom one last time right before sleep. This ensures I’ll be able to sleep through the night without having to get up at all. I also don’t drink much water in the hour before bed, for the same reason.

Keep Your Room Cool, Dark, and Quiet

I try to keep my room around 68 degrees, as dark as possible, and will use a fan or sound machine to block any outside noise. This setup seems optimal for sleep and allows me to wake naturally when the sun comes up.

Put Your Phone on Airplane Mode

I do sleep with my phone in my bedroom, but I don’t check email before bed (which would rev up my brain) and I put it on airplane mode for sleep. This means I won’t be woken up by any calls or texts in the night.

…

That’s it — following these 10 habits has produced some of the best sleep of my life. Hopefully these tips can help you get a great night sleep, too!

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.

Which Refrigerator Should You Choose for Meal Prepping?

Meal prepping is a fantastic way to save time during the week and make good diet choices. Learn which kind of fridge suits your style of meal prepping.

If you’re someone who is looking to make simple, healthier choices in your diet, you should consider meal prepping. Meal prepping is when people make food in advance in order to save time later. Certain time-saving measures may include ordering take-out or eating heavily processed pre-packaged meals, but meal prepping is a time-saving activity that prioritizes eating healthy, home-cooked meals. Learn which refrigerator you should choose for meal prepping.

Why Meal Prep?

It’s no secret that cooking homemade meals takes time. Some people struggle to get out of bed with enough time to make breakfast, while others are puzzled about what to make for lunch. Prepping meals ahead of time in large batches can make it much easier to control what you’re eating and how much money you spend on groceries.

Common Meal Prep Options and Managing Refrigerator Space

One thing that will make meal prepping much easier is having ample fridge and freezer space. For example, one popular meal prep is freezing fresh fruit to turn into smoothies later. To freeze popular fruits like bananas, you need to be able to fit a flat cookie sheet in your freezer; otherwise, the banana slices will get mushy.

Another favorite prep option is making soup ahead of time. You can freeze soup in portions in freezer-safe bags. If you lay them flat, you can stack them like books once they’ve frozen. Again, this process takes up quite a bit of space inside your freezer.

French Door and Side-by-Side Refrigerators

There are many different types of freestanding and built-in refrigerators. French door and side-by-side fridges are the styles with the most overall space inside, but that space isn’t equal. In a french door fridge, the fridge space is on top and is quite large. You even get two doors to open. This style is perfect for people who love to make complete lunches ahead of time and keep them in the fridge since there is plenty of space to stack containers.

However, many side-by-side styles have more freezer space and shelving, making them a better choice for smoothie and soup preppers. Make sure the shelf will fit a standard cookie sheet.

The refrigerator you choose for meal prepping ultimately depends on the types of prep you prefer. Regardless, always remember to label your food properly so that you can consume it before it goes bad.

Top 3 Features You Want in a Water Filter

Water filters remove various impurities and contaminants. If you need clean water, learn about the top three features you want in a water filter.

Water filters are great resources to remove various contaminants from drinking water and sometimes make the water taste better. Whether you’d like a small filter for drinking water or a larger filter system throughout your home, here are the top 3 features you want in a water filter!

Contaminant Removal

Some water filters only remove some and not all contaminants. When purchasing a water filter, look at the list to see which contaminants the filter removes. The items you want the filter to remove include:

• Bacteria

• Pesticides

• Chlorine

• Sulfates

• Copper

• Lead

• Nitrate

Clean water can boost your immune system since the filter protects your body from consuming harmful products, but some filters are stronger than others.

For example, if you want to remove metals from the water, you might need a reverse osmosis water system rather than a pitcher water filter. But if you can’t justify purchasing a large filtration system, water filter pitchers and filter additions on faucets are great options.

Easy Maintenance

Each water filter needs replacing over time. If your water filter requires frequent maintenance, you might get tired of the upkeep and stop using the water filter altogether. It’s important to find a filter that requires little maintenance at a low cost. This will encourage you to consistently use water filters and save money over time.

High Filtration Rate

The filtration rate determines how much water the filter can clean each day. If you have several people living in your house that are constantly using water, it’s extremely important to have a filter with a high filtration rate. If you live in a house for two people, you might look for something with a lower filtration rate that’s still sufficient to support your water consumption.

Remember to choose a water filter that suits your daily water needs. If you purchase a filter with too high of a filtration rate, the water will go to waste and cost more.

The best way to develop a healthy lifestyle is to drink plenty of water. Remember the top features you need in a water filter so you can drink clean, purified water each day!

The Best Home-Medical Tools for a Sore Back

No one wants to experience a sore or painful back which is why having these at-home medical tools will help alleviate back pain when you need it.

Body pain happens whether you expect it or not. It could result from an intense workout, work stress, or simply shifting your body awkwardly. Still, no one wants to experience intense pain or soreness. If you do, consult a doctor immediately. If your soreness isn’t intense, you can try some home-based remedies. Check out the best home-medical tools for a sore back below.

Back Roller

Back rollers are some of the simplest tools you can use to alleviate back stress. Whether you’re an athlete or someone who needs something to dig into sore muscles, a foam roller is an affordable, easy-to-use option. They come in a wide variety of shapes, sizes, and materials to choose from. Lighter foam rollers are more cost-efficient but may not dig deep into knots or sore muscles as efficiently as heavier ones. In either case, they function the same. Simply lay down on the foam roller where it hits the pressure point and roll back and forth across the roller. You may feel discomfort as it passes over sore muscles, but after continual use, you should feel relief from tightness.

TENS Stimulation Unit

A more advanced option for releasing tense muscles is a TENS stimulation unit. TENS stands for transcutaneous electrical nerve stimulation. These wearable massage tools provide electromagnetic stimulation to encourage recovery and healing in the muscle. TENS units supply low-voltage electrical currents to stimulate the contact area, thereby reducing spasms, increasing blood circulation, and breaking up lactic acid buildup. They are among the most advanced tools for back relief available for people who need serious medical-grade recovery at any moment’s notice.

Heating and Cooling Pads

Finally, heating and cooling pads remain some of the best home-medical treatments for a sore back. There’s a good reason many health experts advise heating and cooling sore areas. Both temperatures provide pain relief and encourage healing. Cold temperatures alleviate soreness, and hot temperatures increase blood flow and recovery. Some heating and cooling pads are separate units you lay on. Others attach to the body and allow you to set the desired temperature. You can also invest in single-use pads whenever you need them.

How Filtered Water Can Affect Your Gut Health

Filtered water has many benefits, but have you ever wondered how it may affect your gut health? We have more information about the benefits here.

We can’t deny it: filtered water is just better. Have you ever considered how filtered water can affect your gut health? We have, which is why we’ve researched this for you and created this handy guide.

What Is Water Filtration?

Before we discuss how it affects your gut health, let’s review what water filtration does. Water filtration removes and mitigates impurities from drinking water. Most states use water treatment processes to get rid of most bacteria in water. This is the primary reason for chlorine distribution in water systems.

What Is Gut Health?

Your gut is your gastrointestinal tract. It takes up a large portion of your body. It starts at your mouth and ends in your lower intestinal area. It has many functions, from transporting food to converting food into usable nutrients and energy. Finally, it pushes out waste. It can do this because its bacterial flora keeps everything running smoothly.

That said, it’s a delicate micro-ecosystem, so when something goes awry and that ecosystem is disrupted, you’ll feel it in multiple areas of your body. Unfortunately, chlorine can throw your gut out of whack. You can experience chronic fatigue, immunity disruption, and even skin irritation if you do not filter your water at home. The chlorine used in municipal filtration reduces the threat of E. Coli and other harmful bacteria, but at-home water filters eliminate both.

How Does Filtered Water Affect Your Gut Through Home Filtration?

Unfortunately, tap water can affect your gut on a deep level. Fecal microbiota is often associated with E. coli and can introduce harmful bacteria into your gut, and it’s an issue in most regions.  Tap water can also introduce many other chemicals and bacteria that can impact the flora in your gut. Chlorine is a major player when it comes to this discussion.

The problem is chlorine is used as a disinfectant and can cause serious health issues in the long run. Given that your gut health thrives on bacteria, chlorine will disrupt the system and cause many of the issues above. You need healthy bacteria to regulate gut health, and chlorine kills even the healthy kind. Thankfully, at-home water filtration systems can reduce chlorine and harmful bacteria. For this reason, filtered water can improve your gut health.

Your home could benefit from a filtration system. Without a filter, you might expose your gut flora to harmful bacteria. Your quality of life will increase if you filter your water.

3 Benefits of Yoga Practice for Diabetes

Are you curious about the benefits of yoga for people with diabetes? It has many benefits. Read here to find out more and discover what’s right for you.

Being a person with diabetes can be tough. The condition affects everything in your life, and without proper management methods, you could end up in hot water. While western medicine makes great strides every day, people with diabetes are also turning to alternative methods to help manage their symptoms. One of the most popular methods is yoga, which has steadily gained in popularity. Yoga practice has many great benefits for people with diabetes.

It’s helpful to understand that these alternative methods are useful but not a replacement for traditional Western medicine. Modalities like yoga and meditation should always be used as a supplement, not a replacement. With that disclaimer, let’s dive into how yoga can help you manage your diabetes.

Reduced Stress Levels

Diabetes can stress you out. Unfortunately, this can affect your blood glucose levels. Stress can make you enter fight or flight mode, moving blood to the extremities. Because of this, diabetic neuropathy can worsen, and blood sugar levels can increase to dangerous levels. Since yoga combines gentle movement with breath, you’ll see a significant activation in the parasympathetic nervous system. Rhythmic breathing—the kind you find in Vinyasa and Yin yoga—is perfect for this.

It Helps With Diabetic Neuropathy

Many people don’t understand how deeply diabetes can negatively impact your foot health. One of the most common symptoms is a pain in the extremities, particularly in the legs and feet. This comes from something called diabetic neuropathy, which is nerve damage that occurs as a result of elevated blood sugar levels. We’ve already talked about how deep relaxed breathing can help lower your blood sugar, but you shouldn’t forget that yoga is a form of low-impact exercise, which is perfect for someone with diabetes.

People with diabetes tend to get wounds on their feet so easily that high-impact exercises, such as running and aerobics, can hurt more than they help. However, yoga doesn’t force you to bounce up and down on your feet. Instead, it gives you a workout through slow, gentle movements. This is a great way that yoga practice can help people with diabetes.

Improved Circulation

Diabetes is perfect for improving circulation in the legs. We mentioned diabetic neuropathy earlier, which causes a lot of issues with swollen feet. Movements in yoga help improve circulation, which can lessen the pain you’ll feel in your extremities. Your body will become more flexible and supple as well. This means you may not have to deal with stiffness in your legs.

Overall, these are all great reasons to choose yoga. You have nothing to lose, so try it and see how you like it. Your body will certainly thank you.

Why Protein is Critical at Your First Meal of the Day

A recent year-long study of nearly 10,000 Australians confirms that highly processed foods are the leading contributor of obesity in the Western world.

As we all know, most processed foods are hyper-palatable — with crave-worthy combinations of sugar, salt, and fat — causing people to overeat.

But the researchers found that it’s something processed food doesn’t have that makes it so problematic: protein.

This study provides evidence for the Protein Leverage Hypothesis, which states that people overeat fats and carbs due to the body’s powerful appetite for protein, which the body prioritizes over everything else.

Because our modern diet consists of so many highly processed and refined foods — which are typically low in protein — people consume more energy-dense foods until their protein needs are satisfied.

“It’s increasingly clear that our bodies eat to satisfy a protein target,” according to Professor David Raubenheimer, Professor of Nutritional Ecology at the University of Sydney. “But the problem is that the food in Western diets has increasingly less protein. So, you have to consume more of it to reach your protein target, which effectively elevates your daily energy intake.”

This means that as the protein in our diet is diluted by fats and carbs —common in processed foods — we will eat more calories to get the protein our bodies desire.

This phenomenon is especially apparent for the meal of the day.

The study found that people who consumed lower amounts of protein in their first meal of the day went on to eat more at subsequent meals, whereas those who ate a high amount of protein at their first meal actually declined their food intake over the rest of the day.

This was true even though the first meal was the smallest for both groups, with the least amount of energy and food consumed, whereas the last meal was the largest.

Eating more protein early in the day helps satisfy your overall protein requirements, causing you to eat less later. This is an important insight for people trying to lose weight more easily.

People who eat a low-protein first meal are found to eat more energy-dense foods high in saturated fat, sugar, salt, or alcohol later in the day, and less ‘healthy’ foods such as vegetables, fruit, legumes, and meat.

While many factors contribute to weight gain — including food, exercise, sleep, and stress — the researchers in charge of this study argue that the body’s strong demand for protein — which is lacking in highly processed food — is the primary driver of energy overconsumption and obesity.

The implications are clear for us.

Avoid highly processed and refined foods.

Prioritize protein over the other macronutrients, especially for your first meal of the day.

If you get at least 30 grams of protein at your first meal, the chances of overeating later in the day are much lower.

This is a powerful ‘hack’ — backed by science — to maintain a healthy weight without really trying.