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Ommmm: How To Set Up A Meditation Group

by Charles A. Francis January 26, 2021

While many of us enjoy meditating alone, a meditation group with others can enhance our spiritual growth significantly.

In addition to helping people learn how to meditate, a meditation group can bring a tremendous amount of healing to everyone who attends. It can also open you up to new forms of meditation you may not have known about and keep you motivated to stay consistent in your meditation.

Here are 10 easy steps to starting a meditation group.

meditation group

How To Start Your Own Group Meditation

1. Hold a meeting.

Tell your friends and family that you are starting to meditate and that you’d like to form a meditation group. If they’re interested, invite them to join you.

What I do is mention it casually in conversation when someone asks me what I’ve been doing lately. I tell them how I’ve been meditating and the benefits I’ve gotten so far, and they’re welcome to join me.

Sharing the benefits of meditation with your friends and family is key to getting them interested in it. Technology has made meditation mainstream with apps like Calm which introduces people to meditation in an easy way.

I’ve been quite surprised at how many people respond, even people from religious denominations I wouldn’t normally expect.

2. Find a place.

Once you have several members, you can start by meeting at one of the member’s house, and as your group grows, you can easily find another place. There’s no wrong place to stop for a meditation, if you’re a hiker grab a group of friends, hike up a mountain and meditate at a beautiful overlook.

Always strive to remain self-supporting. This will ensure that you remain autonomous, and don’t have to answer to any outside organizations.

If people prefer a specific location, split the costs amongst the meditation group members. Or try rotating between people’s houses to save cost. Make it into a potluck with some delicious organic meals to help boost the mind.

3. Schedule it.

Next, you need to decide when to meet. Keep in mind that you’ll never find a time that’s convenient for everyone. There are apps out there that will allow you to collect people’s availability to find a meeting time more easily.

Many groups meet on a weekday in the early evening starting somewhere between 6 p.m. and 8 p.m. This time works well for people who work during the day because it gives them a chance to go home, have dinner, and then go to the meeting.

Other groups prefer to meet on the weekend early in the day, which allows for other activities the rest of the day. Coordinate with your group to find out what days/times work best for everyone and then just pick a day and time. Not everyone will be able to make it and that’s ok. It’s better to get started than to wait for everyone in the group to be available.

4. Lead your meeting.

Use a guided meditation online or through an app to your meditation group. In the beginning, start off with shorter meditations and then build up to longer ones. It is important to stay focused so going straight to long meditations when your group isn’t used to it will hinder that.

There are three important elements of an effective mindfulness meditation session: relaxation meditation, concentration meditation, and mindfulness meditation.

5. Stay focused.

To help you stay focused on your primary purpose—to learn and practice mindfulness meditation—it’s recommended to have a preamble, which includes your guiding principles.

The groups I’ve seen stay focused are the ones that read their preamble at the beginning of every meeting.

6. Be inclusive.

Use a beginning level format so that everyone has a chance to learn the basics of the practice. Once your members gain some experience, you can have two meetings—one for beginners, and the other for experienced members.

You may want to schedule them back to back, because some members will want to attend both.

7. Stay with one form of meditation.

At least in the beginning, stay with one form of meditation to learn and transmit the practice of meditation.

Once your group gets comfortable with the sessions, you should work your way up to a longer meditation. The main thing to keep in mind is that you want to both teach and practice mindfulness meditation, so always include some form of instruction along with at least 30 minutes of meditation.

8. Recruit new members.

To keep your meditation group strong and healthy, you need to recruit new members. There are many ways to do this, including word-of-mouth, social media, and community calendars.

9. **Practice at least once a week.**

You don’t have to meet only once a week. In fact, the more often you meet, the better.

The main thing to keep in mind is that you want to both teach and practice mindfulness meditation, so always include some form of instruction along with at least 30 minutes of meditation.

This will enable your meditation group members to experience the power of the mindfulness meditation practice.

The Takeaway

You don’t have to be a mindfulness meditation master to start a meditation group. In fact, part of the joy of forming a group is watching each other learn and grow as everyone’s practice deepens and evolves.

********************

Charles A. Francis is the author of Mindfulness Meditation Made Simple: Your Guide to Finding True Inner Peace, as well as the co-founder and director of the Mindfulness Meditation Institute. In addition to teaching mindfulness meditation to individuals, he helps organizations develop mindfulness training programs for their staff to help them realize the cost-saving benefits of the mindfulness practice. He also leads workshops and mindfulness meditation retreats.

Image by andreeleclerc

January 26, 2021 0 comment

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10 Protein Snacks Every Health Nut Should Eat

by Christine Cherpak January 26, 2021

written by Christine Cherpak

Why is it so essential to eat protein?

Let me count the ways!

Firstly, protein is needed to build and repair tissue, as well as manufacture chemicals such as hormones and enzymes. It is integral to the formation of bones, muscles, cartilage, skin, hair, and blood.

protein snacks

Your body needs nine essential amino acids, in addition to nonessential and conditional amino acids, to form protein. The essential amino acids must come from food, because our bodies cannot produce them. Each protein-rich food contains different amino acids that will complement each other so that your body can:

Break down food
Grow
Repair body tissue
Carry out metabolic processes
Produce energy
Stabilize blood sugar

Unfortunately, eating protein while on the go is not always easy, since many protein-rich foods require refrigeration.

But have no fear! Here are ten portable protein snacks that you can take on-the-go.

Great Protein Packed Snacks

1. Nut or seed butter

Single-serving nut butters are great for portability. Two of my go-to ones are Justin’s Nut Butter Squeeze Packs and Artisana Nut Butter Squeeze Packs.

Pack some rice crackers, celery, or an apple, and you’ve got one protein-packed snack.

Don’t forget a spoon or knife for spreading—unless you like to dunk! Almond butter packs 6.7 grams of protein per 2 tablespoons.

2. Chia pudding

Chia pudding is a lesser-known but delicious protein snack.

Place two tablespoons of chia seeds, a pinch of sea salt, a pinch of vanilla powder, and 1-2 packets of stevia in a Mason jar. Bring along with a single-serving tetra pak carton of unsweetened almond or coconut milk such as Almond Breeze or So Delicious varieties.

At snack time, add the almond milk to the jar, cover, shake, and let sit for at least 30 minutes. The longer it sits, the thicker the pudding will be. Experiment with the time to reach your preferred consistency.

Chia seeds are packed with Omega-3 fatty acids and 4 grams of protein per 2 tablespoons.

3. Tuna

Open a single-serving pouch of wild tuna (my favorite brand is Wild Planet) and spoon onto gluten-free rice crackers (Mary’s Gone Crackers is wholesome and delicious), a wrap (Food For Life offers gluten-free brown rice tortillas), or celery sticks.

Bring along a packet of black pepper for an extra kick!

Crammed with omega-3 fatty acids and 20 grams of protein, this combo will keep you full for hours.

4. Chlorella tablets

Unconventional? Maybe. Protein-packed? Totally!

Chlorella is a green algae rich in chlorophyll and protein. Studies have found chlorella to be composed of up to 88% protein!

10 grams of chlorella packs in 5.8 grams of protein. While it might not look like much, chewing on chlorella tablets will hold you over to your next meal. You can find chlorella in the vitamin section of your local health food store such as Whole Foods, at The Vitamin Shoppe, or online at www.vitacost.com.

5. Jerky

For a protein snack, who doesn’t like jerky?

You choose: turkey, beef, or salmon (Nick’s Sticks, Vital Choice, and Krave are my favorites). Get the delicious taste of grass-fed or wild jerky while racking up your protein intake 10 grams. Delicious and satisfying, jerky allows you to eat animal protein wherever you are.

6. Popped amaranth

Amaranth is an ancient Peruvian grain bursting with protein. Made up of 13-14% protein, one cup contains 26 grams.

Pop some amaranth by heating an ungreased skillet over medium-high heat. Place one tablespoon of amaranth on the heated skillet, shaking to prevent burning until it pops. Repeat process until desired quantity is made. Popping is quick!

7. Almond flour muffins

Almonds are protein powerhouses—one cup of almond flour contains 24 grams of protein. Keep these gluten-free muffins in your freezer so that you always have portable protein ready.

8. KIND bar

Nuts, seeds, and fruits combine to form over 22 flavors that cram in about 7 grams of protein per bar. Check out these other healthy bars for easy on-the-go protein snacks.

9. Protein powder and water

Find a single-serving pouch of protein powder you like (Vega is one of my favorites!) and pour it into a water bottle when hunger strikes. Protein powders range from 15-24 grams per serving.

10. LÄRABAR ALT

This isn’t your typical nutrition bar. LÄRABAR ALT amplifies the protein content by adding pea protein to their delicious fruit and nut bars. It’s a wholesome snack brimming with 10 grams of protein and no added sugars.

The Takeaway

Protein is full of nutrients that fuel your body. And consuming protein on-the-go is not complicated. With a little forethought, your pockets wills be full of healthy protein snacks that will leave you satiated when out and about. Next time you’re out in the heat, give powerful fridge-free protein a try!

***********************

Christine Cherpak is a health coach and yoga teacher who nourishes the human spirit and celebrates the rhythms of life. Freeing herself of food allergy restraints and claiming her true self, Christine empowers others to achieve a balanced state while learning to live, play, and love food again.

Photo by The Happy Veganarian!

January 26, 2021 1 comment

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5 Remarkable Health Benefits of Dark Chocolate

by Sarah Murphy January 26, 2021

written by Sarah Murphy

Chocolate lovers around the globe can finally rejoice! It’s a fabulous fact that there has now been over a decade of articles published in scientific journals confirming that everyone’s favorite treat has proven health benefits.

As some of these studies elevate chocolate to almost superfood status, it’s enough to put a smile on anyone’s face. Increasing evidence suggests that this once guilty pleasure, blamed for everything from acne to weight gain, could in fact be truly good for you. Here’s the proof.

Health Benefits of Dark Chocolate

1. Dark chocolate can make you smarter

A recent study published in the Journal of Hypertension claims that a nice cup of cocoa at bed time can actually improve brain function. The research showed that elderly participants who consumed chocolate drinks containing high levels of flavanols, had improved mental performance after only 8 weeks.

Related Article: 37 Superfoods to Start Eating Today

2. Dark chocolate keeps you young

One study showed that certain types of cocoa and dark chocolate have a higher anti-oxidant content than fruits like blueberries and açai berries. Anti-oxidants are important as they help to combat cell damage caused by free radical activity.

A high intake of anti-oxidants is believed to help prevent the development of debilitating conditions such as rheumatoid arthritis and diabetes.

3. Dark chocolate is good for your blood pressure

According to the American Medical Association, regularly consuming cocoa products can even help reduce your blood pressure. This is because cocoa contains high levels of polyphenols (anti-oxidants found in all fruits and vegetables) which if consumed over time can help to reduce hypertension.

Related Article: 6 Surprising Ways to Lower Blood Pressure

4. Dark chocolate is good for your heart

Eating chocolate can also lower your risk of cardio-vascular disease. In a study carried out over 15 years, participants who regularly drank cocoa cut their risk of dying of cardiovascular disease by up to 50%.

5. Eating chocolate really does improve your mood!

Investigations carried out by scientists in Australia earlier this year, showed that participants who drank high dose concentrations of cocoa polyphenols reported feeling calmer and more content.

This may be because cocoa contains a substance known as phenylethylamine (or PEA) the same chemical your brain creates when you fall in love. PEA encourages your brain to release endorphins, and so eating dark chocolate (as we already know!) makes you feel a whole lot happier.

What type of chocolate should you eat?

But before you start dancing around like Willy Wonka in his chocolate factory, it pays to know that not all chocolate is created equal, so this isn’t an excuse to rush out and scoff as much of it as you can get your hands on!

Milk chocolate contains a large amount of sugar and fat, and not enough of the all important flavanols which are so beneficial to health. Generally speaking, the higher the cocoa content, the better, so dark, organic chocolate made from 70% cocoa or more, is the best kind to look out for.

Related Article: 5 Benefits of Avocado

Other benefits of dark chocolate

Finally, as cocoa butter (made from cocoa beans) is best known in the beauty business for its moisturizing properties, why not have a go at making this indulgent chocolate face mask for a real feel good treat?

Great for all skin types, this mask will help smooth out wrinkles, lighten blemishes, and give your skin a healthy glow.

Ingredients:

2 bars of dark, organic chocolate
2/3 cup of milk
1 teaspoon of sea salt
3 tablespoons brown sugar

Instructions:

Melt the chocolate in a microwave for 2 to 3 minutes, allow to cool but not set.
Mix the sea salt, brown sugar, and milk together in a bowl.
Mix all the ingredients together and apply to the skin.

**********

Sarah Murphy trained at the College of Naturopathic Medicine in London, England, where she specialized in Western Herbal Medicine and Ayurveda. She writes widely about natural health, and is passionate about empowering people to take better care of their own well-being.

Featured photo by 96dpi

January 26, 2021 2 comments

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The Ultimate Guide To Protein: How Much Do You Need Each Day?

by Sammy Nickalls January 26, 2021

written by Sammy Nickalls

If you have been paying attention to the health and wellness world, you’ve probably heard the word “protein” more times than you can count.

That’s because protein is essential to your health for so many reasons.

But how much protein do you really need?

You’d think it would be a nice, round number, but it’s a trickier question than you’d think.

“Asking how much protein somebody needs is like asking how much money somebody needs. It all depends on your goals, and it is different for everyone,” according to Erik Frank, CEO of Your Nutrition Delivery. “If you want a country estate and a Mercedes Benz, you will need a whole lot more money than if you rent a one bedroom and ride the metro.”

Before we get into how much protein you need, let’s discuss why it even matters in the first place.

protein

The Importance Of Protein

Think protein is blown out of proportion in the health community? Think again.

“Protein is an important constituent of every cell in the body,” says David Zulberg, author of The 5 Skinny Habits: How Ancient Wisdom Can Help You Lose Weight And Change Your Life Forever. “Your body uses protein to build and repair tissues, make enzymes, hormones, and other body chemicals.”

Here are just a few important functions of protein in your body that you don’t even know about.

Importance-2

1. Protein aids your digestion

Protein keeps your stomach doing its thing. “Almost half the protein we consume goes into making enzymes which help digest food,” according to Felice Kosakavich, chief clinical dietician at Cassena Care.

2. Protein keeps you beautiful

That’s right—protein keeps up your stunning good looks!

It’s needed to maintain hair, nails, skin, and muscle, says Kosakavich. Carolyn Dean, Medical Advisory Board Member of the Nutritional Magnesium Association, adds that your body is 16% protein, so stop eating it and you’ll be looking quite sickly indeed.

3. Protein aids your sex drive

Dean says that protein is needed to make things steamy in the bedroom by keeping your libido in check.

4. Protein keeps you fuller, longer

Getting too hungry, too often? You may need more protein in your diet.

“Protein contains fat and sometimes fiber, which are critical for slowing the release of glucose into the blood stream,” says Jenny Evans, nutrition and exercise physiology expert and author of The Resiliency rEvolution: Your Stress Solution For Life. “A slower release of glucose means a slower release of energy, and translates into feeling fuller for longer.”

5. Protein helps you lose weight

According to fitness expert Rob Miller, proper protein intake has been shown to increase metabolic rate by up to 100 calories per day.

“Increasing protein intake to up to 30% per day can lead to lower overall calorie intake, thus leading to weight loss,” says Miller. “Studies on women increasing protein intake to 30% over 12 weeks lost an average of 11 pounds.”

6. Protein keeps you moving

According to Dean, motion literally depends on proteins in the muscles. That’s one of the reasons why a deficiency can make you feel weak—and why bodybuilders and athletes need so much.

Related: 19 Best Foods For Athletes

7. Protein helps your body regenerate

According to Kosakavich, protein is necessary for the body to build new cells and tissues. Barbara Wade, personal trainer, fitness model, and founder of Fit And Ageless Over 50 adds that it replaces worn-out cells, transports nutrients, and helps electrolyte balance.

“Protein is not only critical to every single cell in your body, but also to the hormones and enzymes your body produces,” says Dean. “Protein allows the neurotransmitters on our cells to communicate with each other. A lack of protein can affect everything.”

In a nutshell, protein is necessary to keep your body strong and healthy.

But here’s what makes things complicated: you might be eating too much protein.

Related:5 Ways To Avoid Overeating

The Danger Of Eating Too Much Protein

“With all the buzz about protein, you might think Americans were at risk for not eating enough, but in reality, most of us eat more protein than we need,” says registered dietician and lead nutrition expert Rene Ficek.

According to Ficek, Americans consume about twice the amount of protein than they actually need. “And when it comes to protein, more isn’t necessarily better,” she warns.

We covered the necessity of protein and why you need to eat enough, but here’s what happens if you eat too much:

1. You’ll gain weight.

Protein is often associated with rippling muscles. It is true that protein is essential in building muscles, but too much will lead to the opposite. “Eating large amounts of lean protein will not equate with a toned body, although that is what many supplement companies want you to believe,” says Ficek.

Many protein-laden foods and shakes are loaded with calories, which are needed if you’re spending a lot of time in the gym. But if you don’t burn those extra calories, they’ll simply be stored as fat.

2. You can harm your kidneys.

If you eat a ton of protein—especially if you restrict carbs—your body will build up toxic ketones. “Toxic ketones are substances made when the body uses its own fat cells for fuel in the absence of sufficient carbohydrates,” said Ficek. “Ketones can harm the kidneys as they try to excrete these substances.”

3. You can weaken your bones.

According to Jenny Evans, eating too much protein can make you lose calcium, which can increase the risk of osteoporosis. “The body can only process so much protein at one time,” says Evans.

4. Too much protein is bad for the heart.

According to Ficek, The American Heart Association does not recommend high-protein, low-carbohydrate diets “because they often contain high-fat foods and can lead to deficiencies in some nutrients like fiber and many vitamins.”

Where To Find Protein

There are plenty of great protein sources out there. However, a note of caution: keep in mind that plant-based sources are better than animal-based sources.

“Protein can also be high in saturated fat, so if consuming animal sources, choose those leaner, or lower, in fat,” said Evans. “Plant proteins are naturally low in fat and have the advantage of being high in fiber, which also helps with a lower and slower blood glucose effect.”

Vice President of Health for Hallelujah Diet Olin Idol agrees, adding another warning: cancer. “It is animal protein intake that Dr. T. Colin Campbell found to be the promoter of the development and growth of cancer in lab animals,” he says. “He could turn on and turn off cancer growth by varying the amount of animal protein in their diet.”

Our experts agreed that the following foods are a great way to get protein.

Find Protein

1. Meat, Poultry and Fish

A small three-ounce piece of meat has 21 grams of protein, according to the CDC. A typical 8-ounce piece could have over 50 grams!

To get an idea of your portion sizes and avoiding eating too much protein, a three ounce piece of meat is generally the size of a deck of cards.

“Imagine a typical steakhouse dinner eight-16 ounce portion exceeding protein needs for over three days,” says Ficek. “A good rule of thumb would be to follow two three-ounce portions of meat daily for adequate protein intake.”

Don’t forget that there are better meats than others. According to fitness expert Allison Hagendorf, “protein is not just about quantity, it’s also about quality. It’s best to eat organic, lean protein sources such as chicken breast, grass-fed bison, and wild-caught salmon.”

2. Milk

Another good source of protein is milk—one cup has eight grams of protein.

3. Yogurt

According to the CDC, one eight-ounce container of yogurt has approximately 11 grams of protein.

4. Beans and Legumes

Here’s one that you’re probably not taking advantage of: one cup of dry beans has about 16 grams of protein.

So we’ve covered the importance of protein, the dangers of eating too much protein, and the best protein sources. But how much is the definite amount you should have a day?

**How To Figure Out How Much Protein You Need**

“A simple question…to which there is no simple answer,” says Hollywood cardiologist Dr. Adam Splaver. “The amount of protein you need actually depends on your weight and level of activity.”

According to fitness minimalist Pat Flynn, the “scientific minimum” is 75 grams a day. “But that is for anybody who is weight training and wants to put on muscle, assuming overall calories are still in surplus.”

But what about the rest of us? Our experts gave us several ways to look at it.

1. This simple mathematical formula…

A good rule of thumb, according to Splaver, is the following formula. First, take your weight in pounds and divide by 2.2. That gives you your weight in kilograms.

Next, figure out your activity level. “Multiply by 0.8 if you are sedentary…or 1.8 if you are an athletic beast preparing for the Olympics,” says Splaver. “Choose a number somewhere in between if you are a normal mortal like me who exercises regularly.”

The number you get should be the amount of protein in grams that you need on a daily basis.

“However, you should never consume more than 25-30g of protein in one sitting,” says Splaver. “That’s because your body can’t absorb more than that at any one given meal.”

**2. …or this formula**

According to Dean, “This is the guideline that I use: Multiply your ideal body weight in pounds by 0.35. So if a healthy weight for you would be 110 pounds, you need 110 x 0.35 = 39 grams of protein a day. Multiply by 0.9 for growing infants. Multiply by 0.54 for growing adolescents.”

3. Per pound of bodyweight

“Generally, an athlete will consume 1 to 1.5 grams of protein per lean pound of body mass,” says Frank. “As a former professional Powerlifter, planning my protein intake was a full-time job. I would eat 2 grams of protein per lean pound of body weight.”

Fitness expert John Rowley agrees, adding, “This is a unisex rule. It doesn’t matter if you are a man or a woman. It is still one gram of protein per pound of body weight. Use your current weight, not your goal weight!”

Frank doesn’t recommend this amount for those who aren’t very active. “If someone is trying to lose weight, he or she can consume as little as .60 grams of protein per lean pound of body weight,” says Frank. “Therefore, a 160 pound woman that was 30% body fat might consume around 65-75 grams of protein as part of a 1200 calorie diet.”

4. By percentage of calories taken in

According to Zulberg, you should get from 10 – 35% of your daily calories from protein. “That’s about 46 grams of protein for women, and 56 grams of protein for men,” he says.

5. By gender and age

According to nutritionist and certified dietician Sharon Richter:

Babies need about 10 grams a day.

School-age kids need 19-34 grams a day.
Teenage boys need up to 52 grams a day.
Teenage girls need 46 grams a day.
Adult men need about 56 grams a day.
Adult women need about 46 grams a day
Pregnant or breastfeeding women need 71 grams a day.

6. By activity level

“Yes, while it is true that endurance and strength athletes need a little more protein than the average person, research shows us that protein needs are not as high as commonly perceived,” says Ficek.

According to Ficek, power athletes need 1.2 – 1.7 grams per kilogram a day, endurance athletes need 1.2 – 1.4, and sedentary or moderately active adults need 0.8 – 1.2 a day.

So Really, How Much Do You Need A Day?

Unfortunately, this is a question that seems like it should have a definite answer, but does not.

“This is a question that is asked very often and has many different answers,” says trainer and YouTube celebrity Mike Chang. “It is really a numbers game based upon how much lean body mass you have, how much you work out, and how much muscle mass you are trying to add…The amount of protein that a certain individual needs per day cannot be one exact number; it is a calculation based on energy expenditure, physical activity, and the goals that the individual has set for him/herself.”

Using the above methods, take note of your activity level, your gender, your weight, your age, and your desired body goals. Then, be smart about how you eat.

“It’s important to spread out your protein intake throughout the day,” warns Evans. “Make sure each meal and snack contains some protein and it’s vital that breakfast contains protein. Protein at breakfast ensures a steady release of glucose and energy for the body and brain to function well.”

The Takeaway

Protein is essential to living healthy and well, but it’s also important not to consume too much of it. Be kind to your body by keeping track of how much protein you take in and through what sources. Remember: it’s all about balance.

***************

Sammy Nickalls is the Content Manager at Inspiyr.com. She is an avid health nut and a lover of all things avocado.

Photo by HOT!

January 26, 2021 0 comment

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15 Simple Ways To Eat More Fruits And Veggies

by Dr. Michael T. Murray January 26, 2021

written by Dr. Michael T. Murray

Take a look at your typical plate of food. Do you have a piece of meat and some potatoes? Or maybe pasta and a hamburger?

In other words, is your diet looking pretty…well…beige?

If you’re eating a lot of beige food, chances are you’re not getting enough fresh fruits and vegetables in your diet. Translation: You’re missing out on lots of healthy fiber, minerals, vitamins, and other nutrients that fight disease.

You don’t have to be a gourmet vegetarian cook to add variety, color, and nutrition to your diet. Here are some very easy tips to increase your intake of daily of fruits and veggies.

fruits and veggies

How To Make Your Diet Colorful

1. Buy variety.

Buy many kinds of fruits and vegetables when you shop, so you have plenty of choices at home. It’s easy to add slices of summer tomatoes, cucumbers, and avocados to your plate, or to grab a carrot or apple when you’re in a rush.

2. Use the freezer.

Stock up on frozen vegetables for easy cooking so that you always have a vegetable dish with your dinner.

3. Eat while fresh.

Use the fruits and veggies that go bad quickly (peaches, asparagus) first. Save hardier varieties (apples, acorn squash) or frozen goods for later in the week.

4. Keep them handy.

Keep a fruit bowl on your kitchen counter, table, or desk at work. Have washed cherries or red grapes in an open bowl in your fridge. The more often you see them, the more likely you are to eat them.

5. Fix easy grabbers.

Keep a bowl of cut-up vegetables on the top shelf of the refrigerator. You can also section oranges and keep them in a bowl covered with plastic wrap.

6. Have salad ready.

Make up a big tossed salad with several kinds of greens, cherry tomatoes, carrot, red pepper, broccoli, scallions, and sprouts–but don’t add dressing. Refrigerate in a large glass bowl with an airtight lid. You’ll have a delicious mixed salad to enjoy for several days.

7. Eat fruit-based desserts.

Treat yourself to a fruit sundae. Top a bowl of your favorite cut-up fruits with vanilla yogurt, shredded coconut, and a handful of nuts. For a special dessert, try a fruit parfait with low-fat yogurt or sherbet topped with lots of berries.

8. Make veggie sandwiches.

Try a vegetarian sandwich for your lunchbox. Spread hummus on one slice of bread, mash avocado on the other side, and layer tomatoes, sprouts, cucumber slices, and shredded carrots on top.

9. Steam or microwave veggies.

It’s easy to microwave or steam vegetables. Broccoli, spinach, cauliflower, asparagus, sweet potatoes, beets, and squash are all quick and easy. Drizzle them with olive oil and a little salt and pepper afterwards.

10. Put fruit in omelets.

Use thinly sliced pears or apples in your next omelet.

11. Choose salad bars.

When dining out or grocery shopping, take advantage of salad bars, which offer ready-to-eat raw fruits and veggies, as well as prepared salads made with fruits and vegetables.

12. Make vegetable soup.

Using a base of sauteed onions, carrot, and celery, add water or chicken broth and throw in your favorite vegetables. Ideas include: tomatoes, fresh or canned; potatoes; green beans; zucchini; fresh greens such as Swiss chard, collards, or beet greens; corn; lima beans; cauliflower–the combinations are endless.

13. Add vegetables to sauces.

Add extra varieties of vegetables when you prepare soups, sauces, and casseroles. For example, add spinach and grated carrots and zucchinis to spaghetti sauce.

14. Drink your vegetables.

Get a high-quality juicer and make delicious fruit and vegetables juices and smoothies.

15. Freeze fresh fruit.

Freeze blueberries, strawberries, and raspberries in season. You can also freeze grapes. Frozen fruits make a great summer replacement for ice cream, popsicles, and other sugary treats.

Keep it colorful, and you’ll keep it healthy…and delicious!

* * * * *

Michael-Murray Michael T. Murray ND is a naturopathic physician regarded as one of the world’s top authorities on natural medicine. An educator, lecturer, researcher, and health food industry consultant, he is the author of more than 30 books, including The Encyclopedia of Natural Medicine (Atria, Third Edition, 2012) and his newest, The Complete Book of Juicing, Revised and Updated: Your Delicious Guide to Youthful Vitality (Clarkson Potter, 2014).

Photo by JackieSutherland

January 26, 2021 2 comments

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7 Steps For Lasting Fat Loss

by JJ Virgin January 26, 2021

written by JJ Virgin

Fat loss is a slippery slope, and an innucous negligance or simple mistake can become a downward spiral into the warm baklava your coworker brought into work. The path to fat loss is littered with land mines and roadblocks, yet with some careful maneuvering you can reach your goals with minimal frustration.

Over the years I’ve pinpointed the most important steps to lose fat and keep it off, for good. I narrowed them down to 7.

1. Create and Follow a Plan

If you don’t schedule burst training on your iCal, it’s probably not going to happen, considering mid-afternoon craziness usually usurps any semblance of your fitness routine. Same thing with dinner: if you don’t pre-prep and have a general idea what will on your family’s plates tonight, chances are you’ll succumb to your kids’ McBurgers plea.

Becoming lean and toned doesn’t just happen. You need to plan ahead and make it happen.

2. Write it Down

Maybe you’re too busy to journal your meals. Sorry to be the Debbie downer, but you’re just setting yourself up for failure. A study in the American Journal of Preventive Medicine found that people who wrote down every forkful they ate lost twice as much weight as those who didn’t.

If you want to take this to the next level and guarantee you’ll burn fat and stay lean for good, hire a coach who’ll hold you accountable.

3. Measure

You can’t know where you’re going if you don’t know where you started. Buy a good scale to measure and record your weight, body fat percentage, and waist measurements from day one to monitor your progress. A tape measurement also provides a good indication about fat loss. So do looser-fitting clothes.

Whatever you do, write it down. Keeping track provides huge motivation. If you’re not happy with the numbers, you can cross-reference with your food journal for any potential dietary slips or misfires.

4. Get Support

One is the loneliest number, and without encouragement you’re far more likely to slip up. Maybe your personal trainer lovingly kicks your butt when you slip off the rails. Or you know your nutritionist scrutinizes everything you eat, so you stay on course. Maybe it’s just a good friend who genuinely wants your success.

Regardless, don’t attempt fast fat loss alone. A huge reason people in Weight Watchers and other programs succeed involves group support. Even an online support community will keep you on track and accountable for your success.

5. Don’t Let the Hijackers Succeed

Your coworker who’s always doing some faddish cleanse constantly warns you about the dangers of neglecting carbs and your mom lays a guilt trip when you refuse her caramel apple pie a la mode. Even with the best of intentions, some people in your life will try to derail your success. You need to be crystal-clear from the beginning about your purpose, set inspiring goals, continually visualize them, and manage your success.

Don’t let the negativity dominate, and if you feel like someone’s intentionally trying to sabotage your success, call ‘em out on it.

6. Master the Basics

Every plan contains a blueprint to provide the nuts and bolts that help your success. Master those basics no matter how obvious or simplistic they seem. You might be tempted to skip to the more advanced parts of the program, but that would be like learning how to ride a bike without training wheels: at some point, you’re going to get tripped up and fall.

Start with the foundation and build from there.

7. Understand what’s Creating your Resistance

With the right diet and exercise, you should consistently lose one to three pounds of fat every week. Not happening? A number of problems could be hijacking your fast fat loss, including adrenal fatigue, thyroid issues, and gut bacterial overgrowth. An integrative practitioner can pinpoint and help correct what’s creating your weight loss resistance.

****************

Celebrity nutrition and fitness expert JJ Virgin is author of The New York Times Bestseller The Virgin Diet.Celebrity nutrition and fitness expert JJ Virgin is author of The New York Times Bestseller The Virgin Diet.

Featured photo by Alan Cleaver

January 26, 2021 2 comments

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7 Steps to Have More Energy All Day

by JJ Virgin January 26, 2021

written by JJ Virgin

If you’re like me, you have less time to juggle more tasks these days. Those overwhelming responsibilities and demands can drain every ounce of energy before morning even ends. But there are things you can do to have more energy all day…without short-term stimulants like coffee and energy drinks.

The Problem with Short-Term Stimulants

I see so many people reach for a quick stimulant to keep them going all afternoon to complete their ever-growing to-do list. Food manufacturers capitalize on that fatigue with hyper-caffeinated energy drinks and amped-up coffee.

Believe me, I get it: some days you feel like you’re running on empty and desperately seek a boost to pull you through that afternoon meeting and then fight rush-hour traffic.

A tall late-morning java gives you a jolt, but coffee also raises your cortisol levels, stressing your already-overworked adrenals. Inevitably you crash, though your next fix conveniently lies around the corner at your favorite coffee place or in the break room where your receptionist left freshly baked cookies.

You don’t have to feel this way and you needn’t succumb to short-term solutions that contribute to long-term energy crashes. I use these seven strategies to maintain steady, sustained energy all day:

How You Can Have More Energy From Morning Through Night

1. Get 7 – 9 Hours of High-quality Sleep Every Night

Nothing zaps your energy like a restless night. You wake up feeling lousy and start the day’s caffeine cycle. Even one night’s poor sleep can adversely affect your hunger hormones and set the stage for cravings, lethargy, and a miserable day at the office.

Aim for at least seven hours of sleep every night. You need to prepare for sleep. About an hour before bedtime, turn off electronics (your email will still be there in the morning), take a hot bath with some chamomile tea, practice deep breathing or meditation, and relax.

2. Check Your Thyroid Levels

Fatigue could signify something deeper like thyroid problems. Ask your doctor to run a thyroid panel and include free T3 to make sure you convert well to the active form. Signs of low thyroid include low body temperature, dry skin, weak nails, poor hair growth, high cholesterol, constipation, slightly yellow palms, and missing the outer third of your eyebrows. Aim for a thyroid-stimulating hormone (TSH) level between 1 and 2.

3. Eat by the Plate

Start your morning with a low-fat muffin or cereal and you’re due for a mid-morning energy crash. Instead, make breakfast a protein shake for blood sugar-balancing protein, good fats, and fiber to keep you full and focused for hours.

I load mine with plant-based (but not soy) protein powder, berries, kale, flax or chia seeds, blended with unsweetened coconut or almond milk. To maintain that steady energy all day, load your plate with lean protein, good fats like avocado and olive oil, leafy greens, and slow-release high-fiber carbs.

4. Zap the Energy Thieves

No, not your in-laws! (Though toxic relationships can certainly drain your energy.) I’m talking about coffee, alcohol, and other stimulants or relaxing substances that help you in the moment but leave you listless later. I enjoy a cup of organic dark roast or pinot noir as much as anyone else, but over-relying on these for energy and relaxation can create long-term problems.

5. Burst to Boost Energy

Kind of ironic that exerting energy creates more energy, but that post-exercise endorphin boost can make you feel exuberant. Who has hours for the gym? That’s why I love burst training, which can help you blast fat and boost energy in just minutes a day.

You don’t need any special equipment: a park hill or mall stairs provide the perfect place for bursting.

6. Get your Vitamin D

Sunshine helps regulate your circadian rhythm and improve energy levels. Studies show[1] among its many problems, vitamin D deficiency contributes to fatigue. Ask your doctor to test your D levels and aim for 60 – 80 ng/ ml. Once you’ve hit that mark, I recommend 5,000 IUs of vitamin D as a maintenance dose. And get out: even 10 minutes of sunshine on unprotected skin can boost your D levels.

7. Try this Energy Cocktail

Supplements aren’t magic potions, but they can provide nutrients that replenish energy at the cellular level. If you’re eating correctly, exercising, and getting optimal sleep, but still can’t sustain steady energy levels, my favorite nutrient cocktail includes a B Complex, CoQ10, carnitine, and tyrosine. Don’t forget the basics too. A good multivitamin/ mineral could be the missing link to feeling revitalized.

************

Celebrity nutrition and fitness expert JJ Virgin is author of The New York Times Bestseller The Virgin Diet.

Featured photo by Hugo Bernard

[1] Sinha A, et al. Improving the vitamin D status of vitamin D deficient adults is associated with improved mitochondrial oxidative function in skeletal muscle. J Clin Endocrinol Metab. 2013 Mar;98(3):E509-13. doi: 10.1210/jc.2012-3592. Epub 2013 Feb 7.

January 26, 2021 1 comment

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8 Ways You And Your Partner Can Increase Your Sex Drive

by Russell Smith January 26, 2021

written by Russell Smith

Has your–or perhaps your partner’s–sex drive been a little off recently?

With careers, children, social responsibilities, and television, it can be hard to make time for intimacy, or even yet, to get in the mood.

But don’t let a poor libido keep you from heating things up in the bedroom.

We’ve compiled a list of the absolute best ways to increase your sex drive…the natural way.

sex drive

But First…Why Does Sex Matter?

1. It keeps you healthy

It’s common knowledge that sex can ward off illness, but did you know that having sex once a week can improve your immune function by 30 percent?

According to a study at Wilkes University, those who have sex once or twice a week have more illness-combatting immunoglobin in their saliva than their sexless counterparts.

Plus, sex is a workout. It burns calories – at least 85 an hour – and keeps your heart healthy. A 20-year study recently revealed that people who had sex more than twice a week were half as likely to have a fatal heart attack than those who got lucky less than once a month.

Related Article: 11 Ways to Keep Your Heart Healthy

2. It makes you confident

Sex is an integral component of intimate relationships with a loved one, and it can do wonders for your self-esteem. Dr. Gina Ogden, a sex and marriage therapist, agrees with this:

“One of the reasons people say they have sex is to feel good about themselves. Great sex begins with self-esteem. … If the sex is loving, connected, and what you want, it raises it.”

So the next time you’re feeling down and out, the intimacy of sex may give you the turnaround you’re looking for.

3. It relieves stress

You may have already noticed that sex can alleviate the tension and anxieties associated with long and hectic work schedules.

Sometimes, it’s necessary to take your mind off of the things that cause you the most stress, and sex can give you that much-needed reprieve.

One study has found that diastolic blood pressure is often lower in people who live together and have sex often, and a Scottish report showed that sexually active people respond better to high-risk scenarios.

Unfortunately, it’s a bit of a catch-22–many of us don’t make time for sex because we’re so stressed, and as a result, our sex drive plummets.

Here’s how to fix that.

How You And Your Partner Can Increase Your Sex Drive

1. Get your beauty sleep

It may seem counteractive – you’re trying to play in the bed, not sleep in it, right? Well, sleep is actually one of the most important factors to consider if you’re trying to improve your sex drive.

Getting plenty of sleep is necessary in order to maintain normal stress levels and proper functioning of the body; if you don’t get enough sleep, then your whole body suffers, including the organs responsible for keeping your sex drive intact and working appropriately.

Getting 6-8 hours of sleep each night is ideal.

2. Get moving outside of the bedroom

Regular exercise increases blood flow in the body, particularly to those organs involved in sex. In addition, exercise can improve how your body looks, bettering self-esteem and confidence levels.

If you’re confident about how your body looks, you won’t be as hesitant to take control and make the move in the bedroom.

3. Give or receive a massage

A massage is an especially great way to get the juices flowing for two reasons.

First, it involves intimate interaction with another person; all that rubbing and pressurizing can really be a turn on.

Secondly, it helps reduce stress and tension in the body, and it’s particularly helpful after a long day of work.

Whip out the oils, candles (see below), and some soft music to get your special someone in the mood.

Related Article: Health Benefits of Massage

4. Eat well

Much like exercise, healthy eating can lead to weight loss and allow you to feel good about your body; overconsumption and subsequent weight gain can lead to blood vessel diseases that can block or slow the flow of blood to the genitals.

In addition, there are certain foods that have the ability to the increase the production of enzymes that improve sex drive. Bananas, oysters, and avocados are just a few examples of foods that can spice up your sex life.

5. Relax

Meditate, listen to music, read a book – find time to relax in order to decrease stress levels.

High levels of stress increase the production of cortisol, a hormone that causes testosterone levels to plummet.

Try relaxing for at least 15 minutes a day to reduce cortisol levels and improve your sex drive – you might be surprised by the results.

6. Break out the candles

Sometimes the right smell can get people in the mood. Candles can be pretty romantic, too, so that’s always a great place to start.

Try different scents and see if any of them get you or your partner particularly hot and bothered.

If all those candles and essential oils seem too complex for you, perhaps it may help to invest in some nice cologne or perfume, instead.

Related Article: 4 Benefits of Aromatherapy

7. Experiment with herbs

It doesn’t get much more natural than this. Several herbal remedies exist that are rumored to increase sex drive.

Firstly, gingko biloba is an herb derived from the tree of the same name, and it’s known to increase blood flow to the brain and sexual organs.

There’s also ashwaganda, a supplement that can give you more energy and decreases the negative effects of stress.

Yohimbine is an African plant known as the natural Viagra, and it’s possible that it decreases the likelihood of impotence in men.

Finally, tulsi (holy basil) is a popular Indian herb that boosts stamina and energy levels, something that is particularly important when participating in strenuous physical activities.

8. Quit smoking!

Although cigarettes were once glamourized in films and magazines as a mysterious and sexy accessory, the smelly clothes, bad breath, dry mouth, and the assortment of negative ramifications associated with smoking are enough to turn anybody off.

Everybody knows that smoking can cause lung cancer, but perhaps if more individuals knew that it slows blood flow to sex organs and kills your sex drive, there wouldn’t be so many smokers.

The Takeaway

Sex matters to a lot of people, not just because it feels good, but because sexual intimacy keeps couples interested and happy. In addition, it can relieve stress, improve immune function, help your heart, and do a whole lot of other great things.

Even though it can be hard to find the time to engage in sex, let alone feel in the mood for it, there are ways that can help you increase sex drive naturally, without having to pop a libido-enhancing pill or avoid sex altogether.

Photo by dominiqueboivineau

January 26, 2021 2 comments

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37 Superfoods To Start Eating Today

by Dan Cassidy January 26, 2021

written by Dan Cassidy

“Let food by thy medicine and medicine be thy food” ~Hippocrates

When the father of modern medicine said these words, it’s doubtful he knew just how important they would be thousands of years later. It seems that most people in America and other developed nations somehow don’t “get” that eating proper food is a critical component of living a healthy life. Instead, our current food supply is over-processed and offers little in the way of nutrition, causing diseases and illnesses ranging from diabetes to heart disease and more. But there are a group of superfoods that can help people who are concerned about their health.

What are Superfoods

Superfoods are a group of natural, nutrient-dense whole foods that truly are nature’s medicine cabinet. You won’t find these foods created in a processing plant. You probably won’t see them advertised on sexy television commercials either.

But if you start to include these foods in your diet, it’s likely you’ll experience improved health and wellness, from the inside-out.

So here they are, 37 superfoods you should add to your diet.

37 Superfoods to Start Eating Today

1. Apples. Apples are packed with antioxidants and fiber, so they make a filling and sweet snack.

2. Blueberries. Possibly the smallest superfoods on our list, blueberries pack a punch. They’re high in potassium, vitamin C, and healthy antioxidants that can lower your risk of heart disease, cancer, and inflammation.

3. Apricots. Rich in fiber, iron and copper, apricots pack a whole lot of nutrition into each bite. Apricots have also been shown to improve indigestion, earaches, and certain skin diseases.

4. Artichokes. This low calorie vegetable is naturally rich with fiber, vitamins C and K, folate, magnesium and potassium. Artichoke is also versatile and can be prepared in a variety of ways. No matter how you eat them, be sure to eat the leaves and not just the heart!

5. Olive Oil. Our friends in the Mediterranean do it right; olive oil has been proven to improve heart health due to its high content of monosaturated fats. Olive oil is also an anti-inflammatory, anti-oxidant and anti-microbial

6. Beets. Beets are loaded with fiber, potassium, and folate, and are free of saturated fats and cholesterol. Researchers believe the red pigment in beets – betacyanin – may protect cells against cancer.

7. Cabbage. Just one serving of cabbage contains 15% of your daily fiber, along with vitamins A, C, and K. Eating cruciferous vegetables, including cabbage, has been shown to reduce the risk of cancer.

8. Tomatoes. Tomatoes are high in antioxidants and can reduce risk of heart disease and osteoporosis, as well as minimize UV damage.

9. Bananas. At just 110 calories per serving, bananas are a great way to get in some potassium and vitamin B-6.

10. Carrots. Carrots are filled with beta-carotene which can improve eyesight and slow down aging cell growth.

11. Dark Chocolate. Dark chocolate is full of compound flavanols, which are a type of antioxidant that decreases inflammation, lowers blood sugar, and improves both positive and negative cholesterol levels. Just make sure you eat it dark, not the candy-coated chocolate found in most supermarkets or snack-shops.

12. Beans. Beans are a low-cost high-impact food that are high in protein and fiber and low in fat. .

13. Mangos. Nicknamed the “King of Fruit, eating mangos can improve your eyesight, skin, memory, digestion, and helps increase your sex drive naturally.

14. Sardines. They may not look appealing, but sardines can help prevent cancer, improve your bone health, and act as an anti-inflammatory.

15. Mushrooms. Mushrooms can help us be healthier, fitter, happier, and live longer. So go make friends with your favorite fungi

16. Pomegranates. A symbol of fertility and health, the pomegranate is great tasting fruit that’s an anti-inflammatory and anti-oxidant, and can also help you lose fat.

17. Avocado. Avocados are packed with over 25 essential nutrients: vitamins A, B, C, E, and K, as well as lots of fiber, protein, and healthy fats.

18. Coffee. Benefits of coffee include reduced risk for heart disease, dementia, and skin cancer. It has even been proven to lessen symptoms of Parkinson’s disease.

19. Oranges. Eating oranges can help with arthritis, prevent kidney stones, and with ample amounts of calcium, contributes to healthy bones and teeth.

20. Broccoli. Mustard oils found in broccoli have been shown to fight the most malignant cancer stem cells. It’s also high in fiber and phytonutrients.

21. Honey. Honey’s antibacterial properties help guard against bacterial viruses like E. Coli and salmonella.

22. Oats are extremely high in insoluble fiber, and are a good source of low-glycemic complex carbohydrates.

23. Kale. Kale is packed with vitamins A, C, and K, not to mention fiber and calcium.

24. Brussel Sprouts. Brussel sprouts may not have been your favorite food growing up, but there’s a reason your mother made you eat them. These small vegetables can improve your digestion, lower cholesterol, and protect your DNA.

25. Figs. In only one half a cup of dried figs there are 7.3g of both soluble and insoluble fiber. This makes figs the perfect superfood for slowing digestion and keeping you full longer.

26. Bok Choy. This extremely nutritious cruciferous vegetable provides plenty of calcium and potassium, along with carotenoids (such as beta-carotene), which may improve eye health.

walnuts - superfood

27. Pumpkin. More than just a Halloween decoration, pumpkins are a low calorie food with lots of vitamin A and fiber.

28. Oysters. Oysters are a low density, high energy food and a good source of lean protein.

29. Brown Rice. This high-fiber food has a lower glycemic index than white rice, so it will keep you full for longer without causing a dramatic increase in your blood sugar levels.

30. Edamame. These beans include all nine amino acids, as well as lots of vitamins and minerals that improve immune health and battle disease.

31. Salmon. Salmon is rich in omega-3 fatty acids as well as protein, selenium, and vitamin D, making this superfood a must have if you’re interested in protecting your heart’s health and improving your metabolism.

32. Spinach. Spinach is densely packed with nutrients, and although one cup can hold your entire daily dose of vitamins K and A, its only about 40 calories! Spinach can also be paired with most foods on this list in order to really reach maximum nutrient intake.

33. Garlic. From cancer prevention to heart health to immune system boosting, you can thank allicin (the active ingredient in garlic) for these benefits.

34. Tea. Tea has less caffeine than coffee but still performs as an agent against cancers, heart disease and clogged arteries.

35. Ginger. Ginger has long been used for curing ills of all kinds, from minor stomach pains to arthritis, and even migraines.

36. Turkey. Your favorite Thanksgiving meal is a low fat source of protein with vitamins B3 and B6, as well as selenium, which promotes thyroid health.

37. Walnuts. Walnuts are a great source of omega-3 fatty acids, and are loaded with monosaturated fats, which can improve your heart health.

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Dan Cassidy is CEO & Founder of Inspiyr.com, an online magazine helping people become healthier, happier and more successful.

Featured photo by Satoru Kikuchi and steffenz

January 26, 2021 2 comments

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7 Reasons Why Quinoa Is Awesome

by Sammy Nickalls January 26, 2021

written by Sammy Nickalls

Have you heard of quinoa?

If not, you may be wondering, “How in the world do I pronounce that?” I’ll help you out with that right now: “KEEN-wah.” There you go.

But don’t let the confusing pronunciation turn you off this fabulous food. It’s quickly becoming all the rage in kitchens all around the world. In fact, the Food and Agriculture Organization of the United Nations had declared 2012 “The International Year of the Quinoa.”

What is Quinoa?

Quinoa is a tiny seed from a vegetable closely related to beetroots and tumbleweeds. The seeds can be cooked much like rice to make them fluffy and grain-like.

The superfood dates back to approximately 5,000 years ago, when the Incas made it a staple of their diet. They considered the seed to be sacred and thus dubbed it the “mother seed.”

And for good reason. There are quite a few health benefits of quinoa that may make you consider adding it to your diet.

Quinoa Nutrition Facts

1. It’s gluten-free

Celiacs everywhere can celebrate—quinoa is gluten-free, which may be surprising because it tastes like a grain and can often be used in place of one. However, as stated earlier, it is not a grain; it’s a seed, and is absolutely gluten-free.

2. It’s a great source of protein

Quinoa is very rich in protein. According to the United States Department of Agriculture, one cup of cooked quinoa contains 8 grams of protein.

Related: 5 Benefits of Avocado

3. Quinoa is high in fiber

According to the USDA, quinoa contains 12 grams of fiber per cup, almost twice as much as most other grains. Fiber intakes in the U.S. are less than half of the recommended levels on average, which is a problem because people who eat lots of fiber are at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and some gastrointestinal diseases. Plus, fiber can help prevent constipation, which may be, ahem, relieving for you to know.

4. It can help with migraines

If you suffer from migraines, quinoa can help to relieve your pain. According to Green Living author Diana Herrington, the seed is a good source of Vitamin B2 or riboflavin, which prevents migraines by “improving the energy metabolism within the brain and muscle cells.” Riboflavin also works as an antioxidant and is important for normal vision.

5. Quinoa can keep you from overeating

Quinoa can help keep the temptation to snack at bay. The water-absorbing ability of high fiber and the slow digestion of protein both can help keep you feeling fuller for longer. Since quinoa has such a high protein and fiber content, it’s a great food for keeping the munchies at bay.

6. It’s low-calorie and low-carb

There are 223 calories in one cooked cup of quinoa, according to the USDA, making it relatively low in calories. There are also 39 grams of carbohydrates in one cooked cup. And since it’s so filling, you don’t need to eat much of it!

7. Quinoa is rich in vitamins and minerals

In addition to fiber and protein, it is a good source of iron. According to the USDA, one cup of cooked quinoa has approximately 2.8 grams of iron, or 15% of your recommended daily intake. It also contains a little over 2 grams of zinc and 118 grams of magnesium, making it a good source of both.

The Takeaway

Quinoa (remember, KEEN-wah!) is quite literally the food of the year. However, its popularity is not likely to fade. Quinoa is a delicious option for vegetarians, migraine sufferers, and celiacs, but it doesn’t matter your diet—it’s a healthy, filling addition for all. Not only is it a versatile dish, but it’s low-calorie, low-carb, and great source of protein, iron, zinc, fiber, and magnesium. What’s not to love?

**************************

Sammy Nickalls is the Content Manager at Inspiyr.com. She is an avid health nut and a lover of all things avocado.

Photo by SweetOnVeg

January 26, 2021 0 comment

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How To Start Your Own Group Meditation

1. Hold a meeting.

2. Find a place.

3. Schedule it.

4. Lead your meeting.

5. Stay focused.

6. Be inclusive.

7. Stay with one form of meditation.

8. Recruit new members.

9. Practice at least once a week.

The Takeaway

Great Protein Packed Snacks

1. Nut or seed butter

2. Chia pudding

3. Tuna

4. Chlorella tablets

5. Jerky

6. Popped amaranth

7. Almond flour muffins

8. KIND bar

9. Protein powder and water

10. LÄRABAR ALT

The Takeaway

Health Benefits of Dark Chocolate

1. Dark chocolate can make you smarter

2. Dark chocolate keeps you young

3. Dark chocolate is good for your blood pressure

4. Dark chocolate is good for your heart

5. Eating chocolate really does improve your mood!

What type of chocolate should you eat?

Other benefits of dark chocolate

The Importance Of Protein

1. Protein aids your digestion

2. Protein keeps you beautiful

3. Protein aids your sex drive

4. Protein keeps you fuller, longer

5. Protein helps you lose weight

6. Protein keeps you moving

7. Protein helps your body regenerate

The Danger Of Eating Too Much Protein

1. You’ll gain weight.

2. You can harm your kidneys.

3. You can weaken your bones.

4. Too much protein is bad for the heart.

Where To Find Protein

1. Meat, Poultry and Fish

2. Milk

3. Yogurt

4. Beans and Legumes

How To Figure Out How Much Protein You Need

1. This simple mathematical formula…

2. …or this formula

3. Per pound of bodyweight

4. By percentage of calories taken in

5. By gender and age

6. By activity level

So Really, How Much Do You Need A Day?

The Takeaway

How To Make Your Diet Colorful

1. Buy variety.

2. Use the freezer.

3. Eat while fresh.

4. Keep them handy.

5. Fix easy grabbers.

6. Have salad ready.

7. Eat fruit-based desserts.

8. Make veggie sandwiches.

9. Steam or microwave veggies.

10. Put fruit in omelets.

11. Choose salad bars.

12. Make vegetable soup.

13. Add vegetables to sauces.

14. Drink your vegetables.

15. Freeze fresh fruit.

1. Create and Follow a Plan

2. Write it Down

3. Measure

4. Get Support

5. Don’t Let the Hijackers Succeed

9. **Practice at least once a week.**

**How To Figure Out How Much Protein You Need**

**2. …or this formula**