How CBD Oil is Healthier than Pharmaceutical Drugs (what you need to know)

How CBD Oil is Healthier than Pharmaceutical Drugs (what you need to know)

CBD oil, or cannabidiol, is a natural product that is skyrocketing in both usage and popularity.

Deriving from the Cannabis sativa plant, CBD oil has been subjected to a lot of opinion-based speculations that are conjectures rather than facts.

All this begs the question…

How CBD Oil is Healthier than Pharmaceutical Drugs (and what you need to know)?

In this article, we will discuss CBD, empowering you with a solid foundation on what CBD oil is, how it can be used, and ultimately how it can benefit you.

What Is CBD?

CBD oil can be found in three categories:

  1. Isolated Cannabinoids
  2. Full-Spectrum
  3. Broad-Spectrum

Isolated Cannabinoids

Essentially, an isolated cannabinoid is CBD in its most potent form.

The oil in this form is produced by separating terpenes, flavonoids, and other naturally occurring plant parts and substances, therefore cleansing the finished product and leaving the user with a pure and more leaner product.

To obtain the best CBD isolate, it is most common for the oil to be extracted from hemp because of its low THC (tetrahydrocannabinol) content.

Full-Spectrum

Full-Spectrum CBD oil is simply an amalgam of substances that are naturally found in a plant. This type of oil is different from isolated CBD in the sense that all essential oils and terpenes have not been removed.

Broad-Spectrum

Broad-spectrum CBD oil is a hybrid that heralds a mixture of benefits that both CBD isolate and full-spectrum CBD oils generate.

Very much like full-spectrum CBD, a broad-spectrum oil contains all the natural compounds that are found in the plant. The only difference is that THC is removed.

How CBD Oil Works

Cannabis is truly magnificent. A cannabis plant contains well over 100 different chemical compounds. These varieties and mixtures of compounds are known as cannabinoids. The cannabinoids are the reason why CBD oil is heralded as a breakthrough in pain relief, and it is the reason there are so many health benefits present within the oil.

It is important to note that CBD oils, although derived from cannabis plants, will not get you “high.” CBD oils are devoid of all psychoactive effects, which is the reason why CBD is gaining support in an ever-growing list of countries.

North America has seen an insurgence of cannabis legalization, making the country a leader of progressive thinking regarding cannabis-related products such as CBD oil.

Europe is starting to catch up even though it has been falling behind the rest of the world when it comes to the legalization of cannabis. Some European countries and their governments are starting to adopt more legally enlightened stances toward cannabis and its derivatives, such as CBD oil.

Overall, CBD oil is growing in popularity. That is because the oil offers a more holistic and cost-effective approach to certain health issues—all that without the mind-altering effects of THC while excluding the use of mainstream meds that have a host of adverse side effects. Such side effects can only add to the stress and despair of someone in need of relief.

The process of CBD extraction may vary. On the whole, it follows the below approach, which is a process that ensures the product remains all-natural:

  1. Cannabinoids are extracted from a hemp plant.
  2. The cannabinoids are then diluted in a carrier oil (coconut oil or hemp seed oil).

How CBD Is Used

CBD Oil for Pain Relief

Historically, the cannabis plant has been a mainstay of the treatment of chronic pain. Although now viewed by modern medicine as a typical form of therapy, cannabis-based treatment is an effective way to relieve pain.

Recently, scientists have been studying the plant. They have isolated their pain-relieving properties while effectively demystifying cannabis use and providing scientific evidence. What scientists have found is that the actual pain-relieving agents can be found in the CBD compounds and hemp.

These substances affect the endocannabinoid system (ECS), which is a system that exists in all humans. The system primarily functions as a regulator of pain, appetite, sleep, and the body’s response to pain. CBD oil has been proven to affect these receptors in a positive way, easing inflammation, and promoting an alleviation of chronic pain.

How to Treat Chronic Pain with Medical Marijuana

Curious to know differences between CBD and medical marijuana, read on.

CBD Oil for Anxiety

At present, anxiety is one of the most prevalent problems in the modern world. Over 40 million people in the US alone have been reported to have been suffering from anxiety-related conditions. The treatment for anxiety commonly involves talk therapy, with a generous dose of medications.

While talk therapy is undisputed as being a healthy method of treating anxiety, the accompanying drug therapy has gotten much bad press due to the numerous side effects that this type of treatment can bring about.

Medications such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are commonly used for many anxiety disorders. These treatments have been known to have unpredictable side effects on patients, often adding to the initial problem of anxiety.

This is where CBD oil has managed to trump traditional medicine. Being a lower cost and side effect free solution—while still providing equal, if not more effective pain relief—CBD oil offers a more holistic approach to dealing with distress caused by the illness.

It fights anxiety

CBD Oil for Sleep Disorders

Sleep disorders are on the rise in the US and the world in general. With the increased usage of electronic devices and lifestyles that are overly hectic, it is unsurprising that sleep disorders are not only increasing but are being considered an epidemic.

Modern medicine addresses this problem with medications that offer short-term solutions, but they come at a hefty price. While most sleep medications have been proven to have an above-average rate of effectiveness, they have also been proven to cause adverse side effects. Additionally, they increase the risk of addiction if used over a more extended period.

CBD oil has been proven in numerous studies to have a significant impact on sleep disorders. Within a month of regular use, many people with sleep disorders have experienced positive results.

CBD Oil for Combating Depression

Depression is a very common problem throughout the US. Around 16.2 million people per year in the US are known to have suffered from some form of depression.

Reduces depression

Depression and the treatment of the condition have been a major blight on the US economy. With nearly three billion dollars being reported as lost due to the condition, it truly is an issue that requires both attention and remedy.

Very much like anxiety, depression is commonly addressed by utilizing talk therapy and medication. The medication used can cause adverse side effects and addiction.

CBD oil has been known and proven to be a better option when it comes to battling depression. It affects serotonin levels that regulate anxiety, happiness, and mood. The oil is a marvelous and side effect free option for depression sufferers.

CBD Oil and Fibromyalgia

Conditions such as fibromyalgia are both terrible and debilitating. The side effects of the disease, such as skin sensitivity, memory issues, and weakness, affect the quality of people’s lives.

Modern medicine has had a limited effect on the condition, while CBD oil has been proven to be beneficial for people with fibromyalgia. CBD oil can ease most or all of the negative symptoms reported by people with the disease.

CBD Oil for Acne

Acne is a skin condition that varies in intensity and length of time. Although most of us briefly suffer from acne during our teenage years, many adults have problems with acne throughout their lives.

The reason for this can be anything from hormonal imbalance to medication. In any case, the side effects are very distressing.

CBD oil has been reported to have a significant effect on skin disorders. CBD oil works so well because it has naturally occurring anti-inflammatory agents that affect the sebaceous glands. It helps reduce the production of skin oils that contribute to acne formation.

Where Can Someone Obtain CBD Oil?

It is advisable to buy only legal CBD oil. By doing this, you can be sure that the product you purchased is safe and of high quality.

Check out the buyer's guide to the best cbd oils.

In the US, the states that completely ban cannabis-based products are Wyoming, Idaho, and South Dakota. Outside of the US, it is best to check online for the latest information pertaining to the countries where cannabis is legal.

As with anything, research is key. So, make sure to research your buyer in order to find the best CBD oil, and take a look at the third-party lab results.

Conclusion

As you can see, an ever-increasing number of people use CBD oil. Its popularity is booming because the health benefits are extensive, and the side effects are almost nonexistent if used right.


Author Bio: Bojana Petkovic

Always on the lookout for new adventures and creative drives, Bojana is currently mesmerized by the fast-paced cannabis industry and providing the internet community with valuable information via LoudCloudHealth.


 

12 Mindfulness Techniques to be as Chill as a Buddha

12 Mindfulness Techniques to be as Chill as a Buddha

For millennia, people have sought methods to quiet their minds. Long before modern technology introduced new distractions into our lives, humans have pursued inner peace. If you're seeking a method to quiet your mind and achieve inner peace, these four ancient techniques have proven effective even by today's standards.

Practice Meditation

  1. Practice breathing meditation. Breathing meditation is a simple and effective method for calming your mind. Start by finding a comfortable and quiet place where you can sit and observe your breath. With practice, you'll be able to meditate longer periods or place your mind on your breath in any surroundings.
  2. Develop single-pointed concentration. Train your mind to rest upon your object of meditation whether it's a candle or a spoken mantra. Note any distracting thoughts but decline to pursue them. Bring your mind back to your chosen object.
  3. Learn to visualize. Select images that promote happiness and serenity. Perhaps you may want to picture snow-capped mountains or sheep grazing in a meadow.
  4. Focus on positive thoughts. If your meditation is part of spiritual practice, you can follow the prayers taught in your tradition. Alternatively, you can soothe your mind by repeating any thought or quote that is meaningful for you.

Use the Soothing Qualities of Water

  1. Take a bath. Cultures all over the world have long appreciated the calming effects of water. A simple warm bath can soothe your nerves. Rest your head on a bath pillow and add some comforting scents like sandalwood or lavender. Turn the lights down low and play soft music.
  2. Surround yourself with the sound of water. Eat your lunch by a park fountain or install a solar device in your own backyard. You can find recordings of waterfalls online or get an MP3 with aquatic effects that you can play anywhere you go.

Here's a great YouTube video of the sounds of waves… can you imagine yourself laying on the beach and watching them roll in and out?

Get Back to Nature

  1. Go for a walk. In some eras, it was common for people to go on long retreats into the wilderness. Even a short break can do wonders to restore your peace of mind. Visit your local state park or take a quiet walk around your neighborhood. If you work indoors all week, use the weekend to explore scenic trails for biking and hiking.
  2. Cultivate a garden. Gardening is a great way to slow down and appreciate nature. Devote a section of your backyard to growing flowers and vegetables. If you live in an apartment setting, select plants that will flourish indoors or on a balcony, like some species of palm trees and herbs.
  3. Spend time with animals. Spending time with animals is so therapeutic it's even been proven to help people recover from surgery faster. Take your dog for a walk. Watch your cat at play. Sign up for horseback riding lessons.

Live in the Present Moment

  1. Put the past behind you. Dwelling on the past can make it difficult to feel composed. If you're thinking about past misfortunes, decide if you'd rather devote your energy to more constructive activities.
  2. Adopt a positive view of the future. The future always carries some uncertainty. Focus on creating causes for a better future and patiently accepting whatever outcomes arise.
  3. Enjoy the present moment. Give your full attention to what is happening now. Take advantage of the opportunities before you and delight in the good things that surround you. Steer your mind towards wholesome thoughts and actions. Engage fully with the people who share your life.

meditation

Many ancient techniques work equally well today for achieving a quiet mind regardless of external circumstances. Visit your local library or bookstore to discover more information about the healing powers of meditation. With these methods, you can create a welcoming environment for yourself and others and train your mind to enjoy greater peace.

How to Prevent Binging with Supplements and Vitamins

How to Prevent Binging with Supplements and Vitamins

We’ve all been there – 3 AM, in front of the fridge, digging into the last of the chocolate ice cream.

Cravings, or simply a very strong desire to munch on a particular food, are nothing out of the ordinary, and everyone has them from time to time.

fridge binge 3 am

However, excessive binge eating and extensive difficulty in controlling your appetite might be a sign that something is not quite right. This kind of behavior comes with feelings of guilt and shame, which can often plunge you right back into the pantry – not a pleasant ride.

What is Binge Eating?

Plenty of people are guilty of overeating at some point or another, but what many people don't realize is that binge eating is something almost entirely different. While going back for seconds, or even thirds, on Thanksgiving Day can definitely leave you filling over-full and less than proud of yourself, binge eating is a disorder where a person literally feels as though they have no choice but to keep piling onto their plate.

Usually, binge eaters will go through episodes where they can't stop themselves from eating more no matter how full or sick they get. And, these binge eaters typically don't do so in public. Rather, they have a breakdown late at night when the rest of the people in the house are asleep or they sneak food throughout the day when no one is looking.

What is binge eating and how to prevent it

Binge eating is a real disorder that can be hard to conquer on your own. Professional guidance is highly recommended to help you get your binge eating under control, but how do you know if you're a binge eater? If you find yourself having episodes where you eat far too much, usually to the point of being sick, and then feel extremely guilty afterward even though you could not stop yourself, you are likely a binge eater.

There is a fine line between severe overeating and binge eating, so it is worth reaching out to a medical professional and talking to them about what you are experiencing. However, before you make any drastic changes to your lifestyle, realize that your dietary choices are secondary to the root cause of the problem, which usually has to do with your self-image, emotions, and even trauma that you may have experienced in the past.

Binge eating will not simply go away on its own. It's a serious disorder that usually requires intervention to address so that you can identify what has caused you to become a binge eater and then work through your choices in order to form healthier habits and an improved self-care routine. It will take effort, but you can get back to your normal, healthy lifestyle with some assistance.

There are dozens, if not hundreds, of reasons why you may be turning to food for comfort. But one of them might be something you haven’t thought of: you may be experiencing a disbalance in your macro- and micronutrient intake, which could be causing your cravings.

On the other hand, even if you’re eating out of purely emotional reasons, you can still turn to vitamins and supplements to help you overcome the challenge, as certain micros can act as hunger suppressants.

Remember the golden rule of healthy weight loss: you are looking to reduce your daily caloric intake by somewhere between 200 and 500 calories. True, you can up that number even further, but if you want to keep the process both safe and less difficult, these are the numbers you’re aiming for.

The Best Vitamins and Minerals to Help with Appetite Control and Binge Habits

To that reduced diet, add the following vitamins and minerals, and you should be on your way to controlling binging habits.

Vitamin B

The B vitamin group is an excellent aid in weight loss. While the group itself consists of many members, the most notable allies include vitamins B2, B3, B5, and B6. They are the ones that help reduce hunger pangs, promote healthy thyroid function (also very important in keeping your hunger levels in check), and regulate your body’s metabolism:

  • B3 is also one of the components of the glucose tolerance factor, which is released into the bloodstream when sugar levels are on the rise. It helps stabilize blood sugar spikes and dips, keeping its levels in check. As hunger is often caused by a drop in blood sugar levels, regulating your B3 intake can be an excellent first step.
  • B5 plays an important role in the production of energy and adrenal functions, so it works to keep you moving and energized, thus contributing to your weight loss efforts.
  • Finally, B6 also helps regulate thyroid functions and metabolism, helping you feel better with what you eat.

Foods rich in B2 include beef, tofu, milk, spinach, and almonds.

B3 is found in chicken breast, tuna, salmon, turkey, and avocado.

For B5, up to your intake of (again) salmon, avocado, and chicken, and add in sweet potato and lentils.

As for B6, you can again reach for turkey and chicken, as well as milk and eggs.

Vitamin C

We all reach for vitamin C when we have a cold or the flu, but it is also great in controlling the appetite and cravings. Buffered vitamin C is especially good for the purpose, as it contains calcium and magnesium, and is used as an anti-addictive. Taking it regularly can help you curb those late-night munchies.

Vitamin C on its own can be found in citrus fruits, chilies, kale, blackcurrant, and even spinach.

Magnesium

Magnesium is an amazing mineral that helps convert the glucose (or blood sugar) in your body into fuel you can burn for energy. When your magnesium levels are low, your body’s cells are less effective in using insulin. When your blood sugar levels plummet (a state is known as hypoglycemia), you will feel hungry, tired, weak, shaky, and dizzy.

To prevent this, you can up your magnesium intake, and keep your insulin levels in check. The fewer spikes and drops you have during the day, the more energized and less hungry you will feel.

Some of the best sources of magnesium include:

  • leafy green vegetables
  • nuts and seeds
  • legumes
  • whole grains
  • avocado
  • bananas
  • peas
  • cabbage
  • broccoli
  • brussels sprouts
  • salmon and tuna

Glutamine

Glutamine is an amino acid, a building block of protein. When your body is able to synthesize it on its own, the majority of glutamine you need is made in your muscle cells, and it keeps them working properly. However, when you put your body through a workout or when you’re injured, you use up your glutamine stores quickly.

When you’re eating too much and have excess weight, your body needs more glutamine than normal. And if you don’t have enough of it, your body will start breaking down muscle tissue to get to the glutamine. This will cause you to lose muscle mass instead of fat.

To lose fat, you will need to have enough glutamine in your body to prevent muscle breakdown.

Luckily, sources of glutamine include a lot of the foods we’ve already listed, like meats, seafood, milk, nuts, eggs, beans, and even things like bone broth.

Omega-3

Omega-3 fatty acids are a family of fats that are crucial for our health. Omega-3s from fish oil can help you reduce hunger pangs and help keep your appetite in check, as consuming more of it will keep you feeling fuller for much longer.

Don’t make the mistake of avoiding fats when trying to lose weight and control your cravings. Fats are a necessary part of a healthy diet, but when we say fats, we mean healthy fats, as opposed to the unhealthy and highly processed kinds.

Omega-3 can be found in fish like salmon, herring, mackerel, sardines, as well as oysters and anchovies.

Anything else that can help?

Eating more protein can make you feel fuller, which should keep the hunger at bay for longer. Protein will also help you burn more fat and build muscle, but again, you do have to eat carbs and fats too.

If you want to get your dose of vitamins and minerals from a food supplement, try to choose one made from gelatin. Gelatin is good for the digestive system, and it helps protect your joints, so adding it to your diet can be a good choice as well.

Only choose supplements from reputable manufacturers. As the FDA doesn’t control supplement production, there is no guarantee of what you’re getting in your bottle – so do your research, and don’t trust the marketing alone.

Finally, and maybe most importantly, work on your mind as well as your body.

Overeating is the doorway to a vicious cycle of self-doubt and self-loathing, so try not to put yourself down for eating. If food is your way of coping with life, try to work on what’s troubling you alongside the efforts to eat less. With a healthy approach to food, you’ll be on your way to overcoming your cravings and living a much happier life.


 

Are HGH Injections Good or Bad for Your Health?

Are HGH Injections Good or Bad for Your Health?

There is a huge debate going on regarding the use of Human Growth Hormone (HGH) injections in the medical industry lately. There is still the question lingering in everyone’s mind of whether if it’s safe to use these injections, or are they a danger to the human body?

What is Human Growth Hormone

First of all, if you aren’t aware of what HGH actually is then let us help you get a better understanding of it first. Basically, HGH is a product secreted by the pituitary gland, also known as the master gland of the human body, which stimulates the metabolism and cellular growth of the body.

This means that it is that particular hormone that gets mixed in our blood and continues to secrete nonstop during our childhood- a time when our body goes through many biological transitions. When these growth changes come to a halt, this means we have grown into a full-fledged adult. But it also means that the HGH has been reduced in our body.

What Does An HGH Injection Do?

An HGH injection contains similar properties of the real kind of human growth hormone. It was made in the hopes to replace the hormone that is lacking inside the body.

In general, HGH affects more than just the growth of the body.

In fact, the hormone influences other bodily systems such as muscle build, bone density, etc. In some cases, people suffer from HGH deficiency due to pituitary disease. This results in excessive body fat, reduced bone density and a huge drop in bodily mass.

As a way to help people who suffer from this condition, the HGH injections were made to help the body grow through man-made hormonal input. So far, people who have been using these injections have shown signs of reduced weight, increased body mass and stronger bone density. (You can find more information on HGH for weight loss in the USA here).

Should People Try Using HGH Injections?

The HGH injection has also been considered as an anti-aging drug because of the positive effects it has delivered to the body so far. It has been used by a wide majority. In fact, it was also used by athletes as a way of doping to stimulate their muscle mass. However, this practice has now been banned due to safety reasons by the World Anti-Doping Agency.

It is not advisable for everyone to simply go out and try an HGH injection. And there are several reasons why. Firstly, the HGH injection also has some side effects, which is why it has not been approved by the FDA as of yet. There also isn’t any proof of whether it can increase the risks of cancer.

Moreover, if these drugs are sold illegally, they might be containing some impurities which can do more harm than any good as compared to the real deal.

What Are The Effects?

Unfortunately, we can’t say that this HGH miracle drug has absolutely no side effects at all. The effects of the HGH injection can vary between both good and bad. For some people, the positive result matters more than the negative outcome, which is why they are still willing to use these injections for treatments.

On the other hand, there are others who are too scared about the risks that they are still hesitant if the whole procedure is actually worth it or not.

Pros of HGH Injections

Some of the reasons why people try out the HGH injection is because they are in desperate need of the benefits it provides.

These benefits can include the following:

• Bone density becomes stronger
• Triglyceride and cholesterol become balanced
• Muscle mass increases
• Improved libido
• Skins become firm ( wrinkle-free face)
• Memory is enhanced
• Mood is improved
• Excessive body fat sheds away

These are just some of the most common positive results that have been shown in patients that have taken HGH injections.

The Cons of HGH Injections

Now let’s talk about some of the negative impacts of this drug that can possibly cause some problems to people.

It Is Expensive

A single HGH injection can be very costly. The reason is that the composition of this hormonal drug is so complicated and cannot be easily made despite how advanced we have come through with technology.

Moreover, this treatment is not completed after one session. You need to go through several month-long procedures which can take about $600 to around more than $1400 per month.

Long Term Positive Effects Unknown

There has been no official report that has stated that the HGH injection has a long-lasting effect with positive results.

Moreover, lack of HGH or too much of it is connected to a shorter life span probability. There have been patients that have shown signs of a higher mortality rate despite lacking the HGH in their system. But there has to evidence found regarding whether an HGH injection improves that situation or not.

A healthy lifestyle comes as a result of the choices we make...

A healthy lifestyle comes as a result of the choices we make…

Possible Side Effects

There are several side effects that can either be minor or lead to a bigger health issue. Some of the following include:

• Injection site getting inflamed
• Sore joints
• Swelling in certain areas of the body
• Carpal tunnel syndrome
• Increase in insulin resistance
• Ear infections
• Breast tissues are enlarged (for men)
• Paresthesia

Note that not all of these will happen to you. Every individual is different meaning anyone can have any kind reaction. Depending on how well the HGH injection copes with their internal system and in truth, many patients have seen more positive results than the negative ones.

Not Everyone Can Be Tested For HGH Deficiency

Unfortunately, not everyone can easily go out to their local doctor and ask for an HGH injection. It is very rare for people without a pituitary disease to have an HGH deficiency. There are other ways to find proof of that, but the testing procedure is not that simple.

In order to identify whether you have HGH deficiency, you need to take two medical tests to make certain of the fact that you indeed do have the disease. However, these tests can have potential risks, so it is advisable not to try testing these out unless you have a prior pituitary disease that is causing an HGH deficiency in your biological system.


 

5 Quick and Easy Tips for Preparing Healthy Meals

5 Quick and Easy Tips for Preparing Healthy Meals

According to a World Health Organization statistic, approximately 2.8 million people die every year due to obesity.

Obesity is a medical condition where your body stores an excess amount of fats. These fats can cause multiple other diseases such as cardiovascular issues, diabetes, and many others. Hence, avoiding obesity is vital for a healthy living.

Our lifestyles today promote unhealthy life choices. We want everything fast and quick which has caused an extreme hike in the consumption of junk food. We avoid physical activities. Sitting on the couch for hours and binge eating is our new concept of unwinding. With this dilemma, the need of the moment is to start making healthier choices in our food intake.

Obesity_Epidemic_Scale

It will be fair to say that recent times saw an increase in the trend of consuming nutritious, healthy food. The statistics show deteriorating health figures. Hence, today, people have started realizing the immediate need to move away from an unhealthy lifestyle.

The 5 Simplest and Easiest Steps to Prepare Healthy Meals

If you also wish to take some effective steps towards a healthy eating lifestyle, read ahead for some of our amazing and super helpful tips. These tips will assist you in making healthy and wholesome foods that you can consume every day for a hale and hearty living.

1. Eat Your Veggies!

We all remember getting scolded by our parents for not finishing the veggies on our plate, don’t we? That’s because vegetables, as boring and tasteless as they may feel on our palate, are packed with nutrition.

Vegetables have no cholesterol at all and are also low on the calorie count.

Having a portion or bowl of vegetables with every meal will help you lower your calorie intake. Vegetables provide some very important nutrients to your body which include potassium, dietary fiber, Vitamin A, and Vitamin C.

Sweet potatoes, lentils, spinach, kidney beans, and tomatoes are some vegetables that are high in potassium. Having a kidney bean salad or baked sweet potatoes as a side portion with your steak will provide you a good chunk of nutrients. Intake of a potassium copious diet can also help you maintain a healthy level of blood pressure.

Dietary fiber from the general intake of vegetables will help you lower your blood cholesterol level and reduce the risk of heart diseases. Fiber also helps keep constipation at bay by inducing proper bowel functions. The trick behind eating vegetables as a necessary portion of your meal is that the fiber-rich veggies will make you feel full without an excess intake of calories. Make sure you keep the skin intact of most of the veggies you eat since most of the fiber is in that peel.

Vitamin A and C are also very crucial for your skin, eyes and dental health.

Vitamin C is also the nutrient that helps you absorb iron into your body. Hence, both vitamins are extremely vital for your body.

Making sure that you have at least one portion of vegetables in your meal is a great way to intake healthy meals. You can have these vegetables either stir-fried, air fried, boiled or baked.

2. Portion Control is Your Best Friend

One major mistake we often make with our healthy eating plans is going for the all-or-nothing approach. This usually backfires. There will come a point where you will get completely sick of your healthy eating. This might just end up with you downing an entire tub of ice cream in one go. Trust us that happens!

Therefore, you need to devise measures to keep you motivated in your healthy eating routine. One important thing to remember is that all foods are good unless eaten out of moderation. This means you can have a small portion of almost everything and get away with it. Maintaining a healthy lifestyles does not mean you stop enjoying your life altogether. Besides, good food is a very important part of a happy life.

Keep a calorie count chart with you to know which food provides how much calories to your body. This will help you define portions for your meals. So, let’s say you are someone who loves cheese. Cheese, if taken in moderation is, in fact, very healthy food for you. It provides your body with calcium, fat, protein, and is an amazing source of Vitamin A and B-12.

portion control is key to weight management

According to the prescribed daily calorie intake, an average man needs around 2500 calories to function and maintain weight. An ounce of cheddar cheese has around 120 calories. Hence, it is not the food that is harmful, it is the amount it is consumed in which poses the actual threat.

Instead of having small portions of food items that are high in calorie count and harmful fats you should keep a bigger portion of your meal for veggies, fruits, and lean meats.

3. Opt for Lean!

Often, the difference between a healthy meal and an unhealthy one is quite negligible. We believe that certain food choices do not make much of a difference when in actual they are the main culprits. Fatty meat is one of those perpetrators.

Meat is a great source of protein. It is prescribed to be consumed as a part of a healthy, well-balanced diet. However, it is the fat content that is actually harmful. To ensure that your meat intake poses minimum health risks to choose leaner meat.

Lean meat is basically meat with less fat content. In the case of chicken, 80% of the fat content lies in the skin. Make sure when you consume chicken, you eat it without the skin. Also, the darker meat cuts such as the thighs include high-fat content. Skip those and move towards eating whiter meat cuts such as breasts, wings, etc.

You can also add white-fleshed fish in your diet as they are an amazing source of protein and classify as lean meat. Beef is also an amazing source of B vitamins and zinc. Hence, skipping beef altogether from your diet is not a healthy decision.

The concept of lean does not only apply to meat though. It can also be applied to other food items and involve an intake of a lesser fatty version such as Greek yogurt. Your cooking methods can also be leaner such as baking or boiling your food instead of frying them in oil.

4. Eat Fruit as Your Dessert

Often, we forget the harm these tiny little desserts have on our bodies. Desserts are mostly made of refined carbs, trans-fat and added sugar. If you are a sweet tooth and require a dessert after every meal, know that you are not doing much good to your body. The main harmful ingredients inside any dessert are butter, processed sugar, and white flour. Before you jump on to quench your craving, make sure your dessert bowl does not contain these three ingredients.

One healthy way is to replace your dessert with fruits! Make yourself a scrumptious fruit salad for the dessert portion of your meal.

According to the USDA My Plate guidelines, half of our plate should have vegetables and fruits. Fruits are high in nutrients and provide your body with a multitude of minerals and vitamins. They aid in preventing Vitamin A and Vitamin C deficiencies. Also, fruits such as blueberries, strawberries, cranberries, etc. are high in phytochemicals which are being proven for major health benefits.

Replacing your dessert with a small bowl of berries will help you satisfy your dessert craving and reduce bad eating habits. Eating a diet full of vegetables and fruits immensely lowers the risk of heart diseases. It also acts as a deterrent for certain types of cancers.

5. Incorporate Whole Grains in Your Diet

Whole grains are a power-house of vitamins and minerals. They are an easy and simple way to make your meals super healthy and bursting with nutrition. They are known to be high in nutrients such as proteins, fiber, antioxidants, B vitamins, magnesium, etc. Consuming a diet abundant in whole grains is known to reduce the risk of cardiovascular diseases, diabetes, obesity, etc.

The bran is the whole grain that provides high levels of fiber which are very beneficial for the health. Cardiovascular diseases are known to be the number one cause of death globally. Incorporating whole grains into your diet immensely reduces the risk of heart diseases. One study shows that consuming three courses of whole grains a day reduces the risk of heart disease by almost 22%. Another study goes on to show that consumption of whole-grain reduced the chances of a stroke by almost 25%.

Examples of whole grains that can be incorporated in your meals are oatmeal, quinoa, brown rice, etc. Make yourself an oatmeal and fruit pudding for the breakfast to reap the amazing benefits of whole grains. Also, replacing white rice with brown rice or quinoa as a side to your meat dishes can reduce the harmful effects of processed grains.

Conclusion

In conclusion, our lifestyles today cause more harm than good in the long run. We have adapted ourselves to a routine that is far from what the nature prescribed for us. Such an existence is now creating serious harmful health hazards for the majority. Adopting healthier options and quitting a lifestyle that promotes inactivity, unhealthy diets, and harmful habits have become the need of the moment.

Incorporating healthier eating habits is the first and most important step towards a healthy lifestyle. Adopt our five helpful tips for preparing healthy meals and enjoy your mealtimes without any guilt!


 

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