National Country Cooking Month

If you love traditional home cooking, let’s celebrate National Country Cooking Month this June! It’s all about creating simple, healthy home-cooked meals and is the perfect month to try something new.

For National Country Cooking Month, why not try cooking something from scratch every day? For instance, you can grow your own vegetables and fruits in your garden and use them in a meal. It’s a great experience and much tastier and healthier. Or you can try to use new techniques, like making bread by hand instead of using a machine in this Country Cooking Month!

Recipes to Try for National Country Cooking Month 

1. Green Gazpacho

Try this dazzling take on the classic chilled Spanish soup with green vegetables, herbs, and yogurt.

Green Gazpacho - National Country Cooking Month

Ingredients:

  • 3.5 ounces of baby spinach
  • 2 garlic cloves
  • 1 large cucumber, deseeded and chopped
  • ½ green chili, deseeded
  • 1 small bunch parsley
  • ½ small bunch basil
  • ½ small bunch mint
  • 1 ripe avocado
  • 4 spring onions
  • 7 ounces of yogurt
  • 2 tbsp of sherry vinegar
  • Drizzle of olive oil
  • Handful of pea shoots
  • Edible flowers and ice cubes

Method:

  • Put all the ingredients, except the oil, pea shoots, and ice cubes, into a food processor with a good pinch of salt and pepper. Blitz, adding enough water to get a soupy consistency. Taste, and add a little more vinegar and seasoning if necessary.
  • Chill for up to 24 hrs or for at least 2 hrs.
  • To serve, divide between shallow soup bowls, float a few ice cubes in each bowl and add a scattering of pea shoots and a drizzle of oil before serving.

2. Beef Stew

This stew is an easy and super healthy way to add some protein to your diet…

Beef Stew

Ingredients:

  • 1 onion, sliced
  • 1 garlic clove, sliced
  • 2 tablespoon of olive oil
  • 10.5 ounces of beef, thinly sliced
  • 1 yellow pepper, thinly sliced
  • 1 14-ounce can of chopped tomato
  • Handful of rosemary and olives

Method:

  • In a large saucepan, cook onion and garlic in olive oil for 5 minutes until they soften and turn golden. Add the beef strips, pepper, tomatoes, and rosemary, then bring to a boil. Simmer for 15 minutes until the meat is cooked through, adding some boiling water if needed. Stir in the olives, and serve with mash or polenta.

3. Tabbouleh Salad

Tabbouleh is a super fresh herb and bulgur salad, with parsley being the number one ingredient. It’s refreshing, light and packed with healthy ingredients. It is also a great recipe to try for National Country Cooking Month.

Tabbouleh Salad - National Country Cooking Month

Ingredients:

  • ½ cup bulgur
  • 1 cup diced cucumber (1 small-to-medium)
  • A large diced tomato (1 cup)
  • 1 teaspoon fine sea salt, divided
  • 3 medium bunches curly parsley
  • ⅔ ounce (⅓ cup) chopped fresh mint (optional but recommended—you can chop it in the food processor with the parsley)
  • ⅓ cup thinly sliced green onion
  • ⅓ cup extra-virgin olive oil
  • 3 to 4 tablespoons lemon juice, to taste
  • 1 medium clove garlic, pressed or minced

Method:

  • Cook or soak the bulgur until tender according to package directions. Drain off any excess water, and set aside to cool.
  • Meanwhile, combine the diced cucumber and tomato in a medium bowl with ½ teaspoon of the salt. Stir, and let the mixture rest for at least 10 minutes, or until you’re ready to mix the salad.
  • To prepare the parsley, cut off the thick stems. Then finely chop the parsley and remaining stems—you can do this by hand, but it’s much easier in a food processor. Process 1 bunch at a time (it should yield about 1 cup chopped), transferring the chopped parsley to a large serving bowl before proceeding with the next.
  • Add the cooled bulgur, mint (if using), and green onion to the parsley. Strain off and discard the cucumber and tomato juice that has accumulated in the bottom of the bowl. (This ensures that your tabbouleh isn’t too watery.) Add the strained cucumber and tomato to the mixture.
  • In a small measuring cup or bowl, whisk together the olive oil, 3 tablespoons lemon juice, garlic, and remaining ½ teaspoon salt. Pour it into the salad and stir to combine. Taste, and adjust if necessary—add another tablespoon of lemon juice for zing or salt for more overall flavor.
  • If you have the time, let the salad rest for 15 minutes before serving to let the flavors mingle. Otherwise, you can serve it immediately or chill it for later. Tabbouleh will keep for up to four days in the refrigerator if covered.

4. Ratatouille

This recipe for Mediterranean-style ratatouille is perfect for a super healthy dinner.

Ratatouille

Ingredients:

  • 2 red onions
  • 4 cloves of garlic
  • 2 eggplants
  • 3 zucchini
  • 3 red or yellow peppers
  • 6 ripe tomatoes
  • ½ a bunch of fresh basil  (about 15g)
  • Olive oil
  • A few sprigs of fresh thyme
  • 14 ounces of plum tomatoes
  • 1 tablespoon balsamic vinegar
  • ½ a lemon

Method:

  • Prep your ingredients before you start. Peel and cut the onions into wedges, then peel and finely slice the garlic. Trim the eggplant and zucchini. Deseed the peppers and chop into 1-inch chunks. Roughly chop the tomatoes. Pick the basil leaves and set aside, then finely slice the stalks.
  • Heat 2 tablespoons of oil in a large casserole pan or saucepan over medium heat, and add the eggplant, zucchini, and peppers. (You may need to do this in batches.) Fry for around five minutes, or until golden and softened, but not cooked through. Spoon the cooked veggies into a large bowl.
  • To the pan, add the onion, garlic, basil stalks, and thyme leaves, using another drizzle of oil if needed. Fry for 10 to 15 minutes, or until softened and golden.
  • Return the cooked vegetables to the pan and stir in the fresh and tinned tomatoes, the balsamic vinegar and a good pinch of sea salt and black pepper.
  • Mix well, breaking up the tomatoes with the back of a spoon. Cover the pan and simmer over low heat for 30 to 35 minutes, or until reduced, sticky and sweet.
  • Stir in torn basil leaves and finely grated lemon zest. Adjust the seasoning, if needed. Serve with a hunk of bread or steamed rice.

5. Raw Date and Hazelnut Brownies

These brownies are gooey, chocolatey, and oh so delicious. Perfect for when you need a sweet treat.

Raw Date and Hazelnut Brownies

Ingredients:

For the brownies

  • 3 cups medjool dates, pitted
  • 7.7 ounces blanched hazelnuts
  • 5-6 tablespoons cacao powder
  • 2 tablespoons date syrup
  • Pinch of sea salt

For the frosting

  • 16 medjool dates, pitted
  • 2.1 ounces cacao powder
  • 7 tablespoons coconut oil
  • 1 cup  almond milk

Method:

  • Preheat the oven to 350 degrees F, fan setting.
  • Roast the hazelnuts in the oven for 5-10 minutes until golden. Remove from the  oven and leave to cool.
  • Once cooled, blend the roasted hazelnuts in a food processor until they form a crumbly mixture.
  • Add the dates and blend again before adding the cacao powder and date  syrup.
  • Place the mixture into a baking tray (we use 8 in x 11 in) and refrigerate.
  • While the brownies are in the fridge, place all of the frosting ingredients into a blender and blitz until smooth.
  • Spoon a smooth layer of the frosting over the top of the brownies.
  • Place back in the fridge for 3-4 hours to allow the brownies to set.

 

Tips for Meeting Your Vitamin D Needs While Indoors

Vitamin D is one of the oldest hormones thought to have existed for 750 million years. This hormone, which is in a different form on human skin, turns into vitamin D with the help of sunlight and the liver. It is important to recognize that we haven’t been getting enough sunlight, which is the best source of vitamin D.

Vitamin D deficiency is an important health issue in 50% of the world population. New research shows that vitamin D can help prevent various diseases, such as depression, diabetes, cancer, and heart disease. Vitamin D is a fat-soluble vitamin that helps absorb calcium, promoting the growth and mineralization of our bones. Vitamin D also plays a role in various functions of the immune, digestive, circulatory, and nervous systems.

1. What is the Recommended Daily Intake of Vitamin D?

Vitamin D deficiency is a common condition and its prevalence varies by geography. Adult people who have an average level of vitamin D in the blood below 20 ng/dl have a vitamin D deficiency.

Tips for Meeting Your Vitamin D Needs While Indoors

Vitamin D requirements vary between 700-1300 mg/day, depending on age mostly. Getting to know vitamin D sources, and knowing how much we can consume, prevents vitamin D deficiency.

Oily seafood

Oily fish and seafood are natural sources of vitamin D. You can meet most of your daily vitamin D requirements with just 3.5 ounces (100 g-670 IU) of cooked salmon.

Vitamin D is also found in other natural sources, such as mackerel, herring, cod liver oil, and salmon.

Fish oil or cod oil meets 62% of your daily vitamin D needs (1 portion= 1 tsp 440 IU)

Tuna meets 32% of your daily vitamin D needs. (1 portion= 168 g 228 IU)

Mushrooms

Mushrooms

Mushrooms, just like humans, make their own D vitamins thanks to sunlight. Sunlight-like UV lamps used when producing mushrooms trigger vitamin D2 production. To avoid poisoning, buy the mushroom at the markets. Portobello mushrooms and mushrooms grown with UV light meet half the daily vitamin D needs. (1 portion=1/2 cup 316 IU)

Egg Yolk

Studies show that eggs obtained from chickens grown in pasture contain up to 20% of the daily vitamin D requirement.  In general, an egg meets 18% of your daily vitamin D needs. (1 portion= 78 g 44 IU)

Dairy Products

Dairy products are important sources of vitamin D due to the animal fat they contain.

Whole milk provides 18% of your daily vitamin D needs. (1 portion= 1 cup 128 IU)

Yogurt meets 17% of your vitamin D needs depending on its type.  (1 portion= 175 g  120 IU)

Dairy Products

Related: Facts About Dairy Foods

Products Enriched with Vitamin D

Other foods can be enriched with vitamin D because it’s generally in low supply.

Foods such as margarine, cheese, orange juice, soy-almond milk, bread, and cereal are enriched with vitamin D

Soy milk provides 16% of your daily vitamin D needs. (1 portion= 1 cup  116 IU)

Fortified ready-to-eat cereals meet an average of 7% of your daily vitamin D needs. (1 portion=1 cup 56 IU)

Fortified orange juice meets 14% of your daily vitamin D needs. (1 portion= 1 cup 100 IU)

Margarine meets 8.5% of your daily vitamin D needs. (1 portion= 1 tbsp 60 IU)

Some people may need much higher vitamin D doses to raise low vitamin D levels. A qualified healthcare professional must decide on this dose. Otherwise, there may be a risk of vitamin D toxicity.

Getting Vitamin D From Window

 2. Increasing Sunbathing Time

Vitamin D is called the “sunlight vitamin”. Our body needs sunlight to use vitamin D. Skin type, gender, clothing, nutrition, food supplement use, BMI, and degree of urbanization affect the level of vitamin D in the blood.

Skin color

 Melanin pigment in the skin blocks vitamin D. The need for vitamin D increases in people with darker skin because they have more melanin.

Geography

Vitamin D production is high in people who get direct sunlight. There are studies on the differences in vitamin D production in people living in tropical and cold climates.

Clothing

Clothing styles that cover the face, arms, and hands can prevent enough vitamin D intake. Additional exposure to sunlight can increase your vitamin D intake. Just try to avoid the time when the sunlight is most dangerous, between 10 am and 3 pm.

Tips for Meeting Your Vitamin D Deficiency While Indoors

Getting help from supplements

The USDA listed the foods to which vitamin D could be added in 1980 and showed the market availability of these foods. The Food and Drug Administration has paved the way to enrich some foods with vitamin D. These foods are calcium-fortified juice, some cereal and pasta products, yogurt, and some cheese and cheese products. There are two forms of vitamin D: D2 (herbal) and D3 (animal). Supplements allow you to take the vitamin you need with a single dose, but you should consult your doctor. In rare cases, an overdose may occur, causing toxicity.

Vegan

There are two types of vitamin D. Vitamin D2 is a herbal vitamin. If you are a vegan, you can buy vitamin D2 supplements from lichen or mushrooms at specialty stores.

 

Related: Importance of Getting Enough Vitamin D

 

National Hydration Day | June 23  

Aiming to raise awareness of hydration, June 23rd is National Hydration Day in the United States. Our body needs water to survive, especially during summer. The water you take in regulates your body temperature, bowel movements, and enhances skin health. When your body lacks and needs water, you are dehydrated. It can lead to kidney stones, fatigue, and skin and gut health problems. Sustaining the water in your body is vital, which is why you should consume plenty of water, especially on hot days. On this National Hydration Day, let’s understand the importance of water and hydration for our body and change our habits in a healthy way.

Hydration is one of the most important processes for your body to function. Cells, tissues, organs, and systems all need water to work properly. Hydration of the body primarily occurs by drinking water. Other ways you can hydrate your body are by drinking liquids and eating foods with high water content. The water you consume throughout the day carries nutrients to cells and clears toxic material and metabolic waste from cells.  As you take in water, some of it is lost by sweating or excretion, and your body balances the water in you.

Sportive Woman Drinking Water to Hydrate Her Body

Importance of Hydration

Water regulates essential functions in your body, and hydration helps to:

-Balance body temperature

-Lubricate joints

-Reduce the risk of infections

-Increase sleep quality

-Excrete toxins out of the body

-Have better brain function

-Enhance healthy skin

-Absorb more nutrients

-Make you energetic

-Speed up weight loss and toxin removal

Daily Needs for Adults

Nearly 60% of our body consists of water, and it’s very important to sustain this level. The Food and Nutrition Board recommends women drink 91 ounces and men drink 125 ounces of water on average. There are many other factors that affect your water consumption, such as body mass, age, the climate you live in, and physical activity. Generally, it is best to listen to your body, but you can use some calculations to see the precise amount you need for your body and activity level. 

National Hydration Day | June 23  

How to Calculate Your Daily Hydration 

There are several factors (like age, body weight, and activity levels) used to calculate your optimal daily water consumption. Here are the steps to follow:

1. Divide your weight (in pounds) by 2.2- that’s your weight in kilos.

2. According to your age, multiply this number by:

      40- If you are younger than 30

      35- If you are between 30-55 

      30- If you are older than 55

3. Divide this number by 28.3

That number is how many ounces of water you need to drink. You can also divide this number by 33.8 to see your optimal water intake in liters.

National Hydration Day | June 23  

When you exercise, your body needs more water than your daily amount because you lose more water when you sweat. It’s advised to drink an additional 12 ounces for every 30 minutes you exercise:

  1. Divide your exercise minutes by 30.
  2. Multiply by 12. That’s the additional water you need to drink in ounces.
  3. Add this number to your previous daily consumption in ounces.

National Hydration Day can be a guide for you to see your precise water needs allowing you to adjust your water consumption.

Water’s Effect on Metabolism

Hydration and metabolism are the two essential processes for our health. We all know that increasing our hydration will help us to become healthier and lose weight easier, but how does it happen? Metabolism is the overall term for the chemical reactions in our bodies that keep us alive, and this system needs water to function. When you become dehydrated, your body can’t create or burn energy, and metabolism slows down. When you hydrate your body, glucose transport restores and insulin sensitivity increases. The good news is that these factors, overall, enhance weight loss. 

How much of your body is water?

Some research showed that drinking 0.5L of water (approximately 17 oz) increases metabolic rate by 30% for a period of time. The elevation starts in 10 minutes and peaks after 30 minutes. Approximately 100 kj energy is used in order to heat the water you drink from room temperature to body temperature. 

Learn Your Hydration Level by Vivoo

Vivoo knows the importance of water for your body, which is why it gives insight on yourhydration level. The body’s water balance shows the difference between water loss and intake based on urine specific gravity. Your kidneys are responsible for water balance. They can produce more or less urine according to your hydration level. Vivoo determines your hydration level based on the concentration of the urine. You can change your daily habits to optimize your water intake. On National Hydration Day, if you want to give a gift to your body, you can try Vivoo and make some positive changes for your health.

Vivoo Water Advice

How to Hydrate More

-Drink water after you wake up. This will make a fresh start for your body.

-Keep a water bottle in your sight.

-Choose sparkling water instead of sugary sodas.

-Increase your vegetable and fruit intake, especially the ones with high water content.

-Add cinnamon, lemon, mint, or fresh fruits to your water to have a different taste.

-Keep track of your water consumption. You can use apps that will keep you motivated.

-Drink water when you feel hungry since sometimes thirst can be confused as hunger.

-Celebrate National Hydration Day by drinking water.

 

Related: The Ultimate Guide to How Much Water You Need to Drink

 

Yoga for Beginners: 6 Yoga Practices for the Beginner Yogi

Yoga is an extremely popular form of exercise, chosen for its impressive impact on both the mind and body, but it is clear that some people still shy away from trying it. We get it! Starting something new can be a bit daunting! Someone might feel they aren’t in the right physical shape to do yoga, or that they aren’t flexible enough (you are, and you are). Everyone begins somewhere!

There can be a misconception that yoga is simply meditating with your legs crossed. Yoga, in reality, can be challenging for any beginner, and not just physically. There is a mental and psychological component, as well. Choosing a style, an instructor, or a studio that satisfies our needs physically, spiritually, and mentally is very important.

The good news is that you are in the right place to begin your exploration into yoga. Here are six basic yoga tips for beginners!

1. Choose your style of yoga.

There are different styles of yoga, and choosing one that will keep you motivated is important. If you find the right style, you’ll find that the practice benefits your overall physical and mental wellbeing. 

One of the first things you should consider is what, exactly, you want from your yoga practice. Do you want to sweat a lot and really push yourself to become stronger? Is yoga going to be something you practice to reduce stress and increase flexibility through calming exercises? These questions are your first essential step into yoga. 

Vinyasa Yoga, Bikram Yoga, and Ashtanga Yoga are yoga practices that will make you sweat. Don’t dive in quite yet, let’s see what that means for those who practice them.

Vinyasa Yoga

This yoga is a type of Hatha Yoga, and is mainly focused on breath-motion synchronization. This yoga has movements that change with the breath cycle, meaning one pose will be held during inhalation, and during exhalation, that pose will change again. The poses are lined up one after the other to form a beautiful dance-like choreography. Each pose has a meaning that brings your body to a peak pose during the choreographed pose sequence. Since each pose is linked to each breath, this can become quite fast-paced, and can be considered a cardio class.

Bikram Yoga

Bikram Yoga, aka Hot Yoga, has 26 basic poses that are performed one after another in a room heated to 104F (40C). The heated environment helps the body to relax and stretch, opening up the body better. If you like your workouts hot and routine-based, then this practice may be right for you.

Ashtanga Yoga

Ashtanga Yoga is similar to Vinyasa Yoga in that it is practiced based on the breath cycle, however Ashtanga Yoga poses are specifically sequenced. Again, we see the poses moving from one to another like a choreographed dance. This is a stricter practice that involves increasing stretching and breath control.

On the other end of the yoga spectrum, we have slower-paced and less intense yoga practices. These practices allow you to stay in a position for a longer period of time, stretching slowly in each pose without increasing their heart rate. If sweating isn’t your thing, try one of these two styles.

yoga practices

Yin Yoga

Yin Yoga has fewer poses than other practices, but those poses help for between 5 and 10 minutes. Modifications can be made to each pose to help increase the stretch level of the poses. Another attribute that separates Yin Yoga from other practices is that there are no standing poses. All poses are performed on the ground. This very slow practice is very calming on the nervous system and increases the relaxation of the mind.

Hatha Yoga

Hatha Yoga strengthens your body while also not causing you to sweat a lot. The poses are the same as Vinyasa and Ashtanga Yoga, however, you remain in each pose for 3-5 breath cycles, and the focus is on the large muscle groups.

2. Find your instructor or studio.

There are many ways you can practice yoga. You may choose to hire a private instructor, go to classes, or watch YouTube videos. Take the time to explore different options so you choose the instructor that is right for you. The right instructor can feed your motivation to continue, just like a bad instructor can suck any inspiration you have out of you. Eddie Modestini, a student of K. Pattabhi Jois and B.K.S. Lyengar, said that it is very important to find a teacher to lead a beginner yogi down a path that will help us to discover ourselves.

yoga practices with instructor

If you choose to enroll in a class, make sure the class is at a beginner level with a style you are comfortable trying. Don’t hesitate to try different studios and instructors within your chosen style to find the right fit for you. Be patient, it may take a few tries. 

3. Recognize your limitations, and do not compare.

Being honest with yourself and accepting your limitations is an important part of your yoga journey. Since yoga is not purely physical practice, acceptance of yourself as you are is one of the first steps for yoga. Yoga poses are called “asana”. Asana is one of the eight limbs of Yoga. Another limb is called “yamas”, and this refers to abstinence. That practice of abstinence is about learning restraint and respecting the limitations that come with the restraint. Within yamas is another term, satya. “Satya” refers to truth, and learning to be truthful in one’s thoughts, speech, and action.  The principle of compassion and nonviolence toward all living things, including oneself, is known as “ahimsa”. 

We can very easily see many yogis doing advanced poses (asana) on social media, and this can make us impatient to advance as quickly as possible. Some people in a beginner class may have a bit more practice with poses than we do, and practice more intermediate moves. Don’t let this push you beyond what you are ready for. Being honest with ourselves is one of the important tenets of practicing yoga. Comparing our journey to someone else’s journey is fruitless. Let’s keep our focus on ourselves and our own growth.

4. Modify poses, and use variations.

As we said before, there are a lot of asanas (poses) in yoga. Determining which poses are suitable for your level may be difficult for a beginner yogi. If you decide you want to try a pose to see if you are ready for it, remember that there are probably modifications for it to smooth your transition into it. You can use different equipment (books, chairs, yoga blocks or belts, etc) around you to help modify your workouts and transition into more difficult poses.

Yoga for Beginners: 6 Yoga Practices for the Beginner Yogi

5. Practice daily.

The idea of practicing every day may seem like a lot, and since yoga can be more difficult for beginners, practicing daily may seem like an ordeal. Yoga helps to strengthen your muscles while stretching them and increasing their flexibility. That means that regular practice will take you to the next level with your strength and flexibility. This doesn’t mean practicing for hours on end. It could mean that you do as little as 5-6 sun salutations.

6. Select your clothes and mat.

You actually don’t need specific clothes or a mat to practice yoga, but a sticky mat can make your practice more comfortable. Sticky mats can help provide the support you need and prevent injuries from sweaty hands and feet. And for clothes…well, we all know we feel a bit more motivated when we have some fresh clothes or equipment.

You are now ready to go forth and begin your yoga journey! Roll out your mat, respect your body, be patient, just practice, and you’ll feel great.

Related: Yoga and Menstruation: Poses to Avoid and Poses that Help

Simple Ways to Increase Your Daily Vegetable Intake

Although we know that vegetables are an important food group, we may have no idea how to easily increase our daily vegetable intake. According to the CDC, 91% of the American population’s vegetable consumption is inadequate. Let’s look at some ways that we can increase our daily consumption.

1. The Importance of Vegetables in Our Diet

 We all realize that vegetables are a beneficial food group for our health. Vegetable intake is directly related to the risk of cardiovascular disease, cancer, and all-cause mortality. A study in Europe stated that fruit and vegetable intake is significantly related to the weight change.

Although public health officials have tried for years to persuade the public to increase their vegetable consumption, most efforts have failed. Now, in the age of blogs and social media, there is a unique opportunity to influence society for the better.

Ralated: Vegetarianism: Why Are Plant Based Diets on the Rise?

2. The Role of Vegetables in Our Meals

The daily recommended amount of vegetables depends on age, gender, and physical activity. In general, adults should eat two to three cups of vegetables a day, with the amount decreasing with age.

Simple Ways to Increase Your Daily Vegetable Intake

The MyPlate method, which has been suggested by the American nutrition authorities since 2011, can help you achieve the recommended daily intake of vegetables. The goal of the MyPlate method is to put vegetables on at least a quarter of your plate.

Let’s take a look at how to increase our daily vegetable intake at meals:

Breakfast

Breakfast is the perfect meal to increase your daily consumption of vegetables! You can add many raw vegetables to your omelet like onion, spinach, green pepper, mushroom, zucchini, or broccoli. Maybe you prefer a fast and simple breakfast instead. In that case, a quick smoothie is a great choice for you. Prepare delicious smoothies with vegetables and fruits such as spinach, cabbage, carrots, bananas, or blueberries.

Lunch

If you bring your lunch from home, your choices can range from vegetable soups or large-sized salads to vegetable spaghetti. If you usually eat lunch outside, try to order from a vegetarian menu. Get your sandwich with vegetables or choose a veggie pizza. Ask for a salad instead of fries. These are small but effective tips.

Dinner

Take the time each week to plan your weekly menu. Then use the menu to make a shopping list of which vegetables you need. Finding a market with a good selection of vegetables will also help you make a habit of adding veggies to your diet. Purchase fresh fruits and vegetables on sale and then freeze them at home. This will help ensure that half of your plate is filled with vegetables. And always be sure to start dinner with vegetables. This rule will help you lose weight.

Snacks

Vegetable chips are great snacks with the right dips and can help you feel full until dinner. Vegetables are low in calories so you can eat a lot of them without guilt. Why not give veggies a try the next time you need a snack?

3. Cooking Techniques

You’ve bought vegetables and are looking for some tasty recipes. This is a  great start! But do you know how cooking techniques can affect the nutritional content of vegetables? After all, the reason you are increasing your daily intake of vegetables is to consume their beneficial nutrients. So what are the best techniques to use? Microwaving and steaming top the list of the best ways to cook vegetables.

Microwaving is a time-friendly method, and the short cooking time preserves the content of the vegetable. Some studies reveal that microwaving can preserve the antioxidant capacity of vegetables that are high in antioxidants, such as garlic and artichokes. With techniques such as boiling, 70-80% of vitamins, especially vitamin C, may be lost. That drops to 20% with microwaving. Pretty good!

Steaming is the best technique to preserve the nutritional values of a vegetable. When you cook vegetables such as broccoli and spinach with the steaming technique, only 9-15% of vitamin C is lost.

If the steamed vegetables are too soft, you can solve this problem by flavoring them with spices and olive oil. Steam cooking is one of the best cooking methods to protect nutrients, including water-soluble vitamins.

In general, use as little water as possible when cooking vegetables. After boiling a vegetable, use the remaining water to make soup. Consuming the vegetable within two days of cooking prevents the loss of vitamin C. Try to cook vegetables when they are at their freshest.

Extra

Vegetables don’t always have to look like vegetables for us to add them to our meals. These delicious veggie burgers can help you increase your vegetable intake in an unexpected way. Let’s start cooking! 

Black Bean & Roasted Red Pepper Veggie Burgers

Serves 5

  1. 1 15-oz can black beans(400 g), drained and rinsed
  2. ½ cup jarred roasted red pepper(90 g), finely chopped
  3. 1 clove garlic, minced
  4. ¼ teaspoon cayenne pepper
  5. ½ teaspoon cumin
  6. ½ teaspoon salt
  7. ¼ cup cornmeal(40 g)

Preparation

  1. Preheat oven to 375˚F (190˚C).
  2. In a large bowl, microwave black beans for 1 minute, or until softened.
  3. Add roasted red peppers, garlic, cayenne, cumin, and salt. Mash until black beans are finely mashed.
  4. Add cornmeal and mix until thoroughly combined.
  5. Using a ½ cup (120 ml) measuring cup, portion 5 patties from the mixture. Place onto a lightly greased parchment paper-lined sheet pan.
  6. Bake for 30 minutes, or until firm and browned, flipping over halfway through.
  7. Serve burgers with your favorite fixings.
  8. Enjoy!

 

June Is Dairy Month: Facts About Dairy Foods    

Milk, yogurt, and cheese are considered as dairy products. They are all rich in vitamins, minerals, and especially calcium. Dairies are strongly advised for adults, growing children, and elderly people for bone strength and overall health. The daily consumption amount differs according to age and health condition. This June let’s find out more about dairy foods and learn why we should have them in our daily diets.

What Are Dairy Foods

Dairy food is categorized as the foods obtained from milk and the main dairy products are milk, yogurt, cream, butter, and cheese. Generally, cow’s milk is used to produce dairy foods but sheep and goat’s milk can also be used. Here are dairy products rated beginning from healthiest:

1. Yogurt

Yogurt is the most beneficial and healthy dairy food due to its probiotic effect and easiness of digest. The good bacteria culture that is used to ferment the yogurt is beneficial for gut health. That’s why yogurt is highly recommended to regulate bowel movement. Yogurt is easily digested compared to other dairy products because the lactose in it is already broken down during the fermentation process. So it is a safe dairy food even for lactose intolerant individuals. Also, a study showed that people consuming yogurt regularly have a healthier daily diet, lower blood pressure, and blood sugar.

June Is Dairy Month: Facts About Dairy Foods    

2. Cheese

Cheese is fermented or cultured generally, which removes the lactose. That’s why it is the second-best dairy option to consume. Some resources argue that cheese is good for dental health because it increases saliva production and protects teeth from cavities. It should be noted that cheese often has saturated fats in it and can increase cholesterol.

3. Cream

The cream is obtained by skimming the fatty part that rises to the top of milk. The fat amount of creams differs according to the milk it is produced and the lactose amount is low when consumed in small doses. The lactose percentage is lower compared to milk but high-fat content can increase cholesterol.

June Is Dairy Month: Facts About Dairy Foods    

4. Butter

Butter is produced by churning cream or milk in order to separate fat and liquid parts. It is consumed by 80% of fat and since it is separated from the liquid part, the lactose amount is low.

5. Milk

It is the main component of dairy products and can be obtained from cow, goat, or sheep. It has protein, riboflavin, thiamine, vitamin A, vitamin B12, calcium, magnesium, potassium, selenium, and zinc. You can prefer low-fat or nonfat milk options so that you can increase your milk consumption without elevating your fat intake. It’s the most lactose rich dairy food and can cause digestive problems for lactose intolerant individuals.

The Importance of Dairy Foods for Our Health

  • Dairy foods are rich in minerals such as calcium, zinc, and iodine
  • High protein source
  • Has vitamin A, D, B12, and B2
  • Essential for bone strength
  • Reduce blood pressure and risk of heart disease

June Is Dairy Month: Facts About Dairy Foods

Daily Consumption

The United States Department of Agriculture advises adults to consume 3 servings of dairy foods per day. This amount increases to 4 servings for women aged over 50 and men aged over 70. The advised amount for children is 2-2.5 and 3.5 servings for teenagers per day.

1 serving is equal to:

-1 cup of milk -250 ml

-3/4 cup of yogurt-200 grams

-2 slices of hard cheese -40 grams

-1/2 cup of cottage cheese -120 grams

If you think you don’t consume enough dairy, you can try these methods to increase your dairy food intake:

  • You can add cheese to your salad, wrap, sandwich, pasta or omelet
  • Prefer milk or yogurt-based smoothies
  • As a snack or dessert eat yogurt with fruits
  • Use milker making oatmeal instead of water

What Happens When You Lack Dairy Foods in Your Diet

  • You may lack essential vitamins and that will make you sick easier
  • Bone and muscle degradation in the future due to protein deficiency
  • Calcium deficiency leading to bone and muscle degradation, dental problems and osteoporosis in the future
  • Zinc deficiency may cause a reduction in energy, nerve function, and immunity
  • Phosphorus reduction in the body that will affect bone and dental health

If you prefer a dairy-free diet because of some health constraints, you should take these vitamins and minerals from other sources to meet your daily requirement.

What is Lactose and Lactose Intolerance

Lactose is the disaccharide made of glucose and galactose and its the sugar found in milk. The human body has lactase enzyme to break lactose down to its monosaccharide components in order to digest the milk products. Lactose intolerant people lack or have a small amount of lactase enzyme and that’s why they have a hard time digesting lactose. This intolerance can have a variety of symptoms such as abdominal pain, nausea, bloating, or diarrhea.

If you see these symptoms, you can try a dairy-free diet for a period of time and observe the changes in your body. However, keep in mind that you should take the nutrients you need especially calcium. Soy, rice, oat, almonds, tofu, kale, and broccoli are some non-dairy calcium sources.

A Different Dairy Product You Can Try: Kefir

Kefir is one of the healthiest dairy foods you can add to your daily diet. It is produced by adding kefir grains to animal milk and fermented afterward. It has good bacteria that are beneficial for gut health and helps break down lactose. Its a natural probiotic and furthermore a study showed that kefir can reduce lactose intolerance symptoms by 54-71% because it is fermented. You can drink plain kefir, but if you don’t like the taste you can turn it into a smoothie by blending it with banana or strawberry.

 

Related: What Triggers Irritable Bowel Syndrome (IBS)?

 

Celebrating the National Mediterranean Diet Month

National Mediterranean Diet Month is important so the public can learn the benefits of the Mediterranean diet. Moreover, National Mediterranean Diet Month is an event that was launched in 2009 by Oldways Mediterranean Foods Alliance to promote the Mediterranean diet. Additionally, it is remarkable to note that UNESCO accepted the Mediterranean diet as the cultural heritage of humanity in 2013.

The first study that questioned the effect of diet on health was published in 1986. However, in this study which called the Seven Countries Study, eleven thousand people were followed since 1960. It was first explained in this study that dietary healthy fat consumption reduced the risk of heart disease, leading to many scientific studies on the Mediterranean diet were conducted.

Celebrating the National Mediterrenean Diet Month

1. What is the Mediterranean Diet?

The Mediterranean diet is a healthy diet that includes food products grown in the Mediterranean region. Moreover, there is no single definition of the Mediterranean diet. According to most authorities, the components of the Mediterranean diet are extra virgin olive oil, green leafy vegetables, fruits, cereals, oilseeds, fish, and red wine.

Above all, the food pyramid representing the Mediterranean diet has been updated several times. Let’s look at the components of the Mediterranean diet through the last food pyramid:

 

Recommended Daily Nutrition Groups and Portions in the Mediterranean Diet

Non-Starchy Vegetables

 The recommended daily intake is 4-8 servings. One serving is ½ cup of cooked vegetables or 1 cup raw vegetables. Non-starchy vegetables are artichoke, asparagus, beets, broccoli, brussel sprouts, cauliflower, cabbage, celery, carrot, tomato, eggplant, cucumber, onion, zucchini, turnip, pepper, salad greens and mushrooms.

Fruits

The recommended daily intake is 2-4 servings. One serving of fruit is fresh fruit (an apple, orange, banana, etc), or ½ cup of juice or ¼ cup of dried fruit. Fresh fruits should be preferred because they contain fiber.

Legumes and Nuts

The recommended total daily intake is 2-4 servings. One serving of legumes is ½ cups mexico, black beans, garbanzo beans, pinto beans, soybeans, peas, lentils, or ¼ cup of baked beans. One serving of nuts is 2 tablespoons of sunflower or sesame seeds, 1 tablespoon of peanut butter, 7-8 walnuts, 20 peanuts, or 12-15 almonds. Additionally, it is recommended to take 1-2 servings of oilseeds and legumes every day. In addition, legumes contain high fiber, protein, and minerals. Also, nuts contain high levels of unsaturated fats and can raise HDL cholesterol without raising LDL cholesterol.

Low-Fat Dairy Products

The recommended total daily intake is 1-3 servings. One serving of low-fat dairy products is 1 cup of skim milk or yogurt or 1 oz thin slices of cheese.

Fish and Seafood

The recommended intake is 2-3 servings per week. One serving is about 3 oz. Cook fish by baking, sautéing, broiling, roasting, grilling, or poaching. Choose fatty fishes like salmon, herring, sardines, or mackerel often. Moreover, the fat in fish is high in omega-3 fats, so it has healthy effects on triglycerides and blood cells.

Poultry

We can say optional consumption for this group. The recommended intake is 2-3 servings per week. One serving is about 3 oz. Bake, sauté, stir fry, roast, or grill the poultry you eat and eat it without the skin.

Celebrating the National Mediterrenean Diet Month

Whole Grains and Starchy Vegetables

The recommended intake is 4-5 servings a day. One serving is 1 oz for each group:

  • 1 slice of whole-wheat bread
  • ½ cup of potatoes or sweet potatoes
  • 1 small whole-grain roll
  • 6-inch whole wheat pita
  • 6 whole-grain crackers
  • ½ cup cooked whole-grain cereal (oatmeal, quinoa)
  • ½ cup cooked whole-wheat pasta, brown rice, or barley

Olive Oil

The recommended amount is 4-6 servings per day. One serving of olive oil is 1 tablespoon.

Celebrating the National Mediterrenean Diet Month

Eggs

The recommended amount is 4 times a week for egg yolk. And, there is no limitation for egg whites.

Sweets

Eat dessert rarely. Eat fruit instead of dessert.

Red Meat

Lean red meats (beef, pork, lamb, and beef) can be eaten 4 times a month.

Celebrating the National Mediterrenean Diet Month

2. Health Effects of the Mediterranean Diet

Numerous studies on the Mediterranean diet have shown how beneficial it is to health. In addition, the diet has many benefits to health, as it contains healthy fats, high fiber content, and antioxidant content. Moreover, it contains healthy fats, high fiber content, and antioxidant content.

Mediterranean Diet and Heart Diseases

Heart disease (cardiovascular disease) is a high-risk condition and can cause stroke and high blood pressure. According to data in 2010, 35% of the American population was affected by this disease.

Monounsaturated fatty acids found in extra virgin olive oil and omega-3 fatty acids found in fish have a protective effect on heart vessels. In addition, a study of about 26,000 women found that those who follow the Mediterranean diet for 12 years have a 25% lower risk of developing cardiovascular disease.

Related: National Women’s Health Week | May 10-16, 2020

Celebrating the National Mediterrenean Diet Month

Mediterranean Diet and Diabetes

The Mediterranean diet is high fiber due to fruits such as vegetables, and legumes. Moreover, adequate fiber intake helps the blood sugar to rise gradually is a factor that reduces the risk of diabetes.

Above all, in a comprehensive study, it was revealed that the Mediterranean diet reduced the probability of developing type 2 diabetes by 72%.

Mediterranean Diet and Cancer

The Mediterranean diet contains high amounts of antioxidants due to fruits and vegetables. Furthermore, cancer is the result of cell damage, and antioxidants prevent it. Moreover, preventing this damage is especially important in terms of protection against breast cancer and colon cancer.

A study that observed the effect of diet on factors like aging and the development of diseases. For example, cancer found that women who follow a Mediterranean-type diet have a 46% higher chance of healthy aging.

hummus recipe

3. A Mediterranean Recipe: Hummus

Ingredients for 2 servings

  •   15 oz (one can) chickpeas (aka garbanzo beans), drained and rinsed
  •   ¼ teaspoon salt
  •   1 clove garlic
  •   ½ teaspoon ground cumin
  •   ½ cup basil pesto (110 g)
  •   1 tablespoon lemon juice
  •   2 tablespoons water

Preparation

Add chickpeas, garlic, basil pesto, lemon juice, and seasonings to the bowl of a 2-quart food processor. Blend until smooth. While blending, slowly add in the olive oil and water until hummus is creamy and smooth. 

Optional Ingredients

Garnish with additional red pepper flakes, chopped parsley, and a drizzle of olive oil. 

 

Enjoy!

 

Diet Tips for Blasting Away Cellulite

Regardless of age and weight, cellulite is a nightmare for most women. Although it is often believed to only be a big problem for overweight people, people of all sizes may be affected, including thin women.. There are some important nutritional points to recognize if we want to reduce or eliminate cellulite as much as possible.

Drink at least 10 glasses of water every day

You can even increase this amount to 15 glasses if you already drink 10 glasses a day. Water is our most important source of life, and it supports the circulation of the body. Increasing circulation is very important for getting rid of cellulite as regular water consumption makes it easier to remove toxins from the body. And toxin removal is important for decreasing cellulite.

Related: The Ultimate Guide to How Much Water You Need to Drink

Eat plenty of fiber to get rid of cellulite

Eat plenty of fiber

Digesting fibrous nutrients helps the body spend more energy and increases circulation in the body. This helps you get rid of cellulite. Green leafy vegetables, dried legumes, and whole-grain products are all packed with the fiber you need to minimize cellulite. Plus they help you feel fuller longer and protect you from unnecessary snacks.

Make room for foods rich in potassium

Our body may experience mineral deficiencies while on a diet that contains too much tea or coffee, and insufficient amounts of vegetables. Since the lack of these minerals, such as potassium, slows the circulation, it can create the appearance of cellulite. Making room in your daily diet for potassium-rich foods can help the body get rid of fatty deposits. Foods such as apricots, bananas, spinach, avocados, beets, and watermelon are all healthy sources rich in potassium.

How to get rid of cellulite

Don’t neglect vitamin C

Maybe the orange peel-like appearance of cellulite is trying to give us a message. Oranges, kiwis, green peppers, lemons… Vitamin C is a very powerful antioxidant and is important for skin regeneration and collagen synthesis. In order to get rid of cellulite, it is necessary to include foods that are rich in vitamin C.

Eat a diet rich in protein

Protein is like fuel for your metabolism. If you do not get enough protein, your metabolism won’t work, causing you to binge eat unhealthy foods because you can’t stay full. When choosing protein, give more weight to white meats, fish, and healthy fats which can contribute to the production of collagen and a reduction in inflammation. Consuming fish two to four times per week may be useful in getting rid of cellulite.
 

Watch out for salt

We often don’t pay attention to the amount of salt that is in our food since sugar is considered to be the problem. However, just like sugar, salt causes water retention and slows circulation in the body. Too much can cause edema and negatively affect skin regeneration and collagen synthesis. To get rid of cellulite, we need to limit our salt consumption.

Limit coffee to one cup per day

Many of us enjoy a cup or two of coffee in the mornings. But if cellulite is a problem, you might want to cut back. Caffeinated drinks such as coffee and black tea have a diuretic effect on the body, causing circulation to decrease and cellulite to form. Try to limit your consumption of coffee and tea to small amounts.

Limit coffee to one cup per day to get rid of cellulite

Avoid junk food

This one seems obvious, but it’s one of the most difficult to actually achieve. Many ready and processed foods are full of fats and sugars. These foods increase the body’s fat storage, which in turn increases the formation of cellulite. They also contain high amounts of toxins, which prevents circulation. In order to get rid of cellulite, it’s best to kick the junk food habit.

Stay away from shock diets

With shock diets, your body will lose a lot of water, and water loss makes dimply fat more visible. In addition, as the weight is lost rapidly, the integrity of the skin is also disrupted. Circulation slows in the body as a result of a lack of nutrition, and cellulite is formed. To get rid of cellulite, you should follow a balanced meal plan prepared by a dietician.

Stay away from shock diets!

Alcohol and cigarettes are always harmful

Alcohol has been shown to slow circulation, making it difficult for the body to take advantage of vitamins by reducing absorption. Smoking shows the same effect. Toxins are inhaled from cigarettes, and it is very difficult to remove those toxins from the body. Circulation and vitamin absorption are reduced, and cellulite formation occurs. Eliminating alcohol and cigarettes can stop this from happening. 

Get off the couch and move

Cardio-style exercises can support fat burning in cellulite-prone areas, increase circulation, and help minimize the appearance of dimpled fat. Your goal should be to exercise at least 4 days a week for 40 minutes. Taking the time to get up from where you sit every hour while working is also beneficial. Cellulite hates movement.

Get off the couch and move!

Massage or dry brush

Another way to boost blood flow is through physical stimulation. Regional dry brushing and massage promote circulation by physically brushing or kneading the skin. To get rid of cellulite faster, try brushing for five minutes every day in the morning and evening in addition to maintaining a healthy diet and exercising regularly.

 

What Can I Do to Relieve Menstrual Cramps and PMS?     

Your period gives some signals to you before it starts. If you have mild symptoms, you are lucky, but if it limits your daily routine, you might have PMS, also known as Premenstrual Syndrome. These limiting factors can be physical, emotional or behavioral, and occur 1 or 2 weeks before your period. The most frequent symptom of PMS is menstrual cramps (dysmenorrhea). Many women have these cramps at different levels of severity before and even during their menstrual periods. It might affect their quality of life and make it difficult to maintain the same daily routine during the menstrual cycle. These cramps are generally felt in the lower abdomen and may affect the lower back and inner thighs. First, let’s understand PMS and menstrual cramps, their root causes and see the methods that we can use to relieve cramps and other PMS symptoms.

Premenstrual Syndrome (PMS)

Premenstrual Syndrome (PMS)

Premenstrual Syndrome comes after ovulation and before the menstrual period starts. Rapid estrogen and progesterone hormone level reduction causes these physical and emotional symptoms, while the increase of these hormones removes them. The symptoms may range from mild (with almost no sign of them) to severe (limiting or even restricting everyday activities). PMS is generally seen more frequently in women who have high-stress levels, and those who are genetically prone to depression or have a history of depression. The severity of symptoms also varies according to age. As women approach menopause, hormone levels change drastically, which worsens the cramps and other symptoms. That’s why PMS is generally seen in your 30s and 40s.

Symptoms of PMS

75% of menstruating women go through Premenstrual Syndrome, which can show itself with various symptoms. These symptoms can be separated into two categories, emotional and physical:

Physical Symptomps of PMS

Physical

  • Cramps
  • Headache or backache
  • Lower tolerance
  • Swollen or tender breasts
  • Diarrhea or constipation
  • Bloating
  • Nausea
  • Dizziness
  • Weight gain
  • Acne

Emotional Symptomps of PMS

Emotional

  • Mood swings
  • Tiredness
  • Change in sleeping schedule
  • Food cravings
  • Tension or anxiety
  • Feeling sad and crying

Relieving PMS Symptoms

Relieving PMS Symptoms

Exercise: Having physical activity in your life reduces emotional symptoms.

Eat healthily: Try to avoid salt, sugar, and caffeine two weeks before your period and eat calcium-rich foods.

Sleep well: 8 hours of sleep helps to sustain your health and help with the emotional symptoms of PMS.

Try to reduce your stress level: Find ways to reduce your stress, such as yoga, meditation, and talking to friends and family.

Quit Smoking: If you are smoking, you are worsening your PMS symptoms.

Menstrual Cramps

Menstrual Cramps

Cramps are the most frequent symptom of PMS and can limit daily activities. They cause trouble for women dealing with heavy lower abdomen cramping pains while they are busy with other things. The cause of these cramps are uterus contractions and triggered by prostaglandins, which are hormone-like substances. Prostaglandins also cause nausea, vomiting, headache and diarrhea during menstruation. There are some methods you can try to lower the severity of the cramps to a level where you can continue to your daily routine. Here are some tips to relieve cramps during PMS and during your period:

Instant Ways to Relieve Cramps

Instant Ways to Relieve Cramps

1.Heating pad: Place it on your lower abdomen, the heat will relax uterus muscles and relieve cramps.

2. Hot bath: A hot bath will relax your abdomen and back.

3. Chamomile Tea: Chamomile tea has anti-inflammatory functions, which will inhibit prostaglandins.

4. Massage: You can relieve cramps by massaging the area with essential oils.

Make these changes in your daily life to relieve cramps in long run

Make these changes in your daily life to relieve cramps in long run:

Exercise: Studies showed that exercising 3 times a week reduced cramps during PMS.

Drink water: Increase your water intake to reduce bloating and cramps. You can add lemon or mint to your water. Increasing fluid intake is a good solution to relieve cramps both during your period and off your period. So add tea, mineral water or juices to your daily fluid consumption.

Reduce salt intake: As we all know, salt causes dehydration and bloating.

Reduce your alcohol consumption: Alcohol is another factor that causes dehydration and bloating. 

Lower your stress: Yoga, meditation and focusing on positive things can help to lower your stress level.

Have a balanced diet: Consume anti-inflammatory foods (like cherries, tomatoes, blueberries, squash and bell peppers) and calcium-rich foods (like beans, almonds, and dark leafy greens). Try to avoid or lower your consumption of refined foods and trans-fatty acids, which increase inflammation. 

Sleep well: According to some studies, a healthy sleeping schedule reduces cramps and PMS, while women with insomnia have severe symptoms.

Vitamin D: Prostaglandin levels can be lowered by vitamin D. Try to get enough sunlight or consult your doctor for vitamin D supplements.

See Your Gynaecologist

Don’t forget to visit your gynecologist at least once a year for a routine check and consult your doctor about your cramps. Bear in mind that severe PMS and menstrual cramps may also be caused by a medical condition. You might have vitamin E, vitamin B1, omega 3, calcium, vitamin B6 or magnesium deficiency that may be the reason for your menstrual cramps or there might be an underlying disease that should be treated.

 

Related:10 Self-Care Strategies to Help Manage Your Depression

 

 

How to Not Gain Weight During the Coronavirus Lockdown

In a time of uncertainty, we are directed to stock up on food, cleaning supplies, and other long term provisions. This is normal in times like these, but it is not healthy to make this a long term habit.

The entire world is at home…

We need to pay attention to some things to maintain our weight, even while our ability to move at home has decreased so much.

 

Create a Routine

First, create a routine for yourself to create a sense of normalcy. Creating routine saves you from uncertainty and helps you feel safer. This helps you balance your appetite automatically. You should go to bed before it’s too late and get up before it’s too late. Sleep is very important for metabolism. If you don’t sleep enough your body will be de-energized and will want to take energy from food.

How to Not Gain Weight During the Coronavirus Lockdown

Determine your mealtimes. Yes, you may not need to have breakfast as early as you would when you go to work, but it should still have a certain hour. Determine the hours of lunch, dinner, snacks. If your mealtimes are determined, you can avoid overeating. 

After setting meal times, set a time to try different healthy meals with the family or on your own. This helps you have some fun and a good time during this period. Home is where the kitchen is. So pass some time in the kitchen.

 

Avoid Unnecessary Stocking

When you go shopping, write down your list to avoid unnecessary stocking not to gain weight. Just take what you need and get more basic foods, like fresh vegetables, fruits, milk, yogurt, cheese, eggs, meat, nuts instead of junk food, pasta, flour, etc. If you buy junk food at home, it is difficult to avoid consuming them.

How to Not Gain Weight During the Coronavirus Lockdown

 

Focus on Healthy Nutrients

At this time your soul can crave carbohydrate dishes, like rice, pasta, bread, cakes, but we need protein during this period. Make sure that you have a colorful diet with proteins, such as meat, cheese, and eggs with huge salads. They keep us full and speed up our metabolism.

How to Not Gain Weight During the Coronavirus Lockdown

Have lots of vegetables and fruits you love in the fridge. Do not always snack on fruits, try to keep yourself full by snacking on your favorite vegetables, such as cucumbers, carrots, and radishes. You can also add protein sources, like nuts, milk, and yogurt to stay full for a longer time.

 

Importance of Drinking Water

When you are at home, you may think that it is not necessary to drink water, or you may not be as thirsty as before, but you always know the importance of water. Do not forget to drink at least 2 liters of water every day. Water will also help your appetite control.

Importance of Drinking Water

 

Add Herbal Teas in Your Daily Life

Drinking herbal teas can be beneficial during this time. Green tea and white tea may contribute to your metabolism. Lime blossom and sage both contribute to your health. They suppress your appetite. Cinnamon lovers can try to use cinnamon to keep their blood sugar in check.

Importance of Drinking Herbal Tea

 

Do Activities That You Like 

Try to find activities that will improve yourself, will be fun and distract you at home. Constantly following food accounts may increase your appetite a bit, so stop following. Find and try healthy recipes.

Healthy Recipe

 

 

Exercise

Staying home is a global requirement right now. Despite our movement’s sudden decline, our appetite starts to increase. Try to add exercise for at least 30 minutes daily. Those who want to lose weight should exercise for at least 40 minutes. Regular exercise will be good for both your morale and appetite.

How to Not Gain Weight During the Coronavirus Lockdown

 

Plan Your Day 

Plan your day with every detail. Ask yourself what you normally want to do at home and what you can do to turn this period into an opportunity. Create a list accordingly. Don’t give yourself time to feel bored, or you may fall into the trap of unnecessary snacking. In your spare time, it is always better to look at your list and choose an activity versus snacking all the time.

Weekly Planner - Plan Your Day

 

 

Keep a Diary of Nutrition

 When you have time, keep a nutrition diary. It is easier for you to control yourself. Do not forget to write down why you eat next to what you eat. This will create awareness in you and you will realize the emotions that push you to eat. When you want to eat something over time, you can ask yourself whether you are really hungry or not and correct your behavior.

 

Always remember, these days will also pass. Summer will come again and we will pay more attention to our weight. For now, may this virus stay away from us…