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Farewell to Boring Office Lunches: 4 Cup Soup Recipes to Try

Posted on by simonc

Get ready to upgrade your lunch with a set of simple soups made for preparing meals in advance. These tasty dishes come in mason jars, ideal for taking lunch with you. While store-bought soups are fine sometimes, these recipes, like Spicy Ramen Cup of Noodles and Anti-Inflammatory Eat-the-Rainbow Vegetable Soup, are filled with healthy vegetables and lean protein that store-bought options often don’t have.

Immune-Supporting Creamy Tomato Soup (Pack It for Lunch!)

This simple soup recipe only needs three ingredients, making it perfect for a quick snack or a healthy lunch. Plus, it’s packed with over 20% of the daily value of vitamins A and C, important for a strong immune system. This recipe makes one serving, but you can easily make more for a convenient lunch on the go.

Ingredients:

  • ¾ cup no-salt-added canned tomato puree
  • ¼ cup low-sodium chicken broth
  • 1 tablespoon reduced-fat cream cheese

Directions:

  1. Whisk together the tomatoes, broth, and cream cheese in a large heatproof mug.
  2. Microwave on High, stirring occasionally, until heated through and creamy, about 2 minutes.

Spicy Ramen Noodle Cup Soup Packs 16g Protein

In just 15 minutes, you can make three jars of vegetarian ramen cup soup that you can take with you to work or school. These cup soups not only save time but also give you protein from hard-boiled eggs, keeping you full until your next meal.

Ingredients:

  • 1 ½ tablespoons reduced-sodium vegetable bouillon paste
  • 1 ½ teaspoons white miso
  • 1 ½ teaspoons chili-garlic sauce
  • 1 ½ teaspoons grated ginger
  • ¾ cup shredded carrot
  • ¾ cup sliced shiitake mushrooms
  • 1 ½ cups chopped baby spinach
  • 3 hard-boiled eggs, halved
  • 1 ½ cups cooked ramen noodles
  • 3 tablespoons sliced scallions
  • ¾ teaspoon sesame seeds
  • 3 cups very hot water, divided

Directions:

  1. In each of 3 pint-and-a-half-size canning jars, add 1/2 tablespoon bouillon paste, 1/2 teaspoon miso, 1/2 teaspoon chili-garlic sauce, and 1/2 teaspoon ginger.
  2. In each jar, layer 1/4 cup carrot, 1/4 cup mushrooms, 1/2 cup spinach, 2 egg halves, and 1/2 cup noodles.
  3. Top each with 1 tablespoon scallions and 1/4 teaspoon sesame seeds. Close the jars and refrigerate for up to 3 days.
  4. To prepare one jar, add 1 cup of very hot water to it. Close and shake to mix. Microwave uncovered on high for 2 to 3 minutes until hot. Let stand for 5 minutes before eating.

Anti-Inflammatory Eat-the-Rainbow Vegetable Soup [Meal-Prep Friendly]

This colorful and healthy soup recipe is good for you. It has lots of different colorful veggies, like tomatoes, which have lycopene, a natural substance that might help reduce swelling in your body. You prepare the base of the soup ahead of time and keep it in separate containers. When you’re ready to eat, just add the broth and warm it up in the microwave. If you can’t take vegetable broth with you or don’t have a microwave, you can use low-sodium bouillon instead and add hot water.

Ingredients

  • 2/3 cup tomato sauce without salt
  • 1 1/2 cups frozen lima beans
  • 1 cup matchstick carrots
  • 1 cup chopped yellow bell pepper
  • 1 cup chopped plum tomatoes
  • 1 cup packed chopped spinach
  • 2 1/4 cups reduced-sodium vegetable broth
  • 3/4 teaspoon Italian seasoning, divided
  • 3/4 teaspoon garlic powder, divided
  • 3/4 teaspoon crushed red pepper, divided
  • 3 pinches salt, divided

Directions

  1. Divide the tomato sauce evenly among 3 (1-pint) canning jars or other microwave-safe containers.
  2. Top each jar with 1/2 cup lima beans, and 1/3 cup each of carrots, bell pepper, tomatoes, and spinach.
  3. Cover the jars and refrigerate for up to 3 days.

To prepare 1 jar of soup:

  1. Add 3/4 cup of broth to the jar.
  2. Sprinkle with 1/4 teaspoon each of Italian seasoning, garlic powder, and crushed red pepper, and a pinch of salt.
  3. Microwave the jar, uncovered, on High in 1-minute increments, stirring after each, until the soup is hot and the vegetables are tender, for a total of 4 to 5 minutes.
  4. Let it cool for 5 minutes before serving.

Easy Green Tortellini Soup to Balance Blood Sugar [Make Ahead!]

This green tortellini soup is made ahead of time and stored in separate containers for a quick lunch. Place spinach on top of the pesto to keep the tortellini from getting soggy. When you’re ready to eat, just add broth and heat it in the microwave. This recipe is low in saturated fat, which is important for people with health conditions like diabetes. It also has a good amount of carbs to keep your blood sugar levels stable, which means steady energy levels.

Ingredients:

  • 4 tablespoons basil pesto
  • 2 tablespoons lemon juice
  • 2 cups refrigerated spinach-and-cheese tortellini
  • 1 cup packed chopped spinach
  • 1 cup frozen green peas
  • 1/2 cup scallions
  • 3 cups unsalted vegetable broth, divided

Directions:

  1. Divide the pesto and lemon juice evenly among 4 (1-pint) canning jars or microwave-safe containers; mix well.
  2. Layer each jar with 1/2 cup tortellini, 1/4 cup spinach, 1/4 cup peas, and 2 tablespoons scallions.
  3. Cover the jars and refrigerate for up to 3 days.

To prepare 1 jar of soup:

  1. Add 3/4 cup of broth to the jar.
  2. Microwave the jar, uncovered, on High in 1-minute increments, stirring between each, until the soup is hot and the tortellini is tender, for a total of 4 to 5 minutes.
  3. Let it cool for 5 minutes before serving.

Veggie-Packed Peanut Noodle Cup Soup

This peanut noodle soup is filled with crunchy veggies and tofu. We make the base early so the tofu can soak up the flavor. We use precooked noodles to save time, but you can use any leftover noodles too. If the precooked noodles are sticking, soak them in hot water for a bit to loosen them up.

Ingredients

  • 1/4 cup smooth natural peanut butter
  • 1/4 cup reduced-sodium tamari
  • 2 tablespoons water
  • 1 tablespoon minced garlic
  • 1 tablespoon grated fresh ginger
  • 1 (7-ounce) package precooked Thai noodles
  • 1 cup thinly sliced napa cabbage
  • 1 cup matchstick carrots
  • 1 cup thinly sliced red bell pepper
  • 1 cup diagonally sliced snow peas
  • 1 (8-ounce) block extra-firm tofu, drained and cubed (1/2-inch), divided
  • 3 cups reduced-sodium vegetable broth, divided

Directions

  1. Mix peanut butter, tamari, water, garlic, and ginger in a bowl.
  2. Divide the mixture into 4 jars.
  3. Layer each jar with noodles, cabbage, carrots, bell pepper, snow peas, and tofu.
  4. Cover and refrigerate for up to 4 days.
  5. To make one jar of soup: Add 3/4 cup broth to the jar. Microwave on High in 1-minute increments, stirring between each, until the soup is hot and veggies are tender, about 2 to 3 minutes total. Let cool for 5 minutes.

7 Natural Oils for Smooth and Radiant Skin Besides Coconut

Posted on by simonc

For centuries, people have used natural oils like coconut oil, shea butter oil, and olive oil for taking care of their skin and hair. These oils have been praised by many for their moisturizing, protective, and antibacterial properties. Despite the rise of modern cosmetics and wellness products, these simple oils have often been ignored. However, in recent years, they have become more popular again as people look for products that are free of additives, affordable, and still work well.

But which oils are best, and how should you use them? What sets them apart from each other? Keep reading to learn more about how natural oils can help you achieve glowing, healthy skin.

Is It Safe to Use Coconut Oil and Other Oils on Your Skin and Hair?

Using natural oils for skin and hair care has been a practice for many centuries. Ancient civilizations like Egypt used them, and even Greek athletes used olive oil on their skin to appear more radiant during competitions. Dr. Rajani Katta, a dermatologist, mentions that throughout history, there’s been little evidence of allergic reactions to natural oils like coconut oil, olive oil, and sunflower seed oil.

“I think one reason natural oils have become popular again is because people are looking for moisturizers that don’t cause allergies, don’t contain many chemicals that trigger allergies, and are affordable,” she explains.

Dr. Katta suggests being cautious about using natural oils, especially on your face, depending on your skin type. For example, if you have acne-prone skin, it might be better to use them only on your body. It’s a good idea to talk to your dermatologist before trying new oils on your face, as different skin types react differently to skincare products.

Another thing to think about is sun exposure. Dr. Katta advises being careful if you’re planning to be in the sun after applying oils, especially on your face, as oils can intensify the effects of sunlight on your skin.

To avoid sun damage, you can apply oils differently depending on the time of day. In the morning, apply a thin layer that should absorb into your skin in about 15 minutes. At night, when you’re not exposed to the sun, you can apply oil more generously. If your skin isn’t absorbing the oil, you’ve probably used too much.

How to Apply Natural Oils to Your Face and Body

When applying natural oils, it’s important to consider whether you’re using them on your face or body. Dr. Katta suggests avoiding oils on your face if you have acne, as they can clog pores and make acne worse. However, they can be great for moisturizing your body.

Figuring out how much oil to use may take some trial and error. If your skin feels too greasy after applying oil, you’ve probably used too much.

Cooking Oils vs. Unrefined Oils: Is There a Difference?

There’s a difference between cooking oils and unrefined oils for skincare. While you might have olive oil or coconut oil in your kitchen, not all cooking oils are suitable for your skin. For example, refined coconut oil is better for cooking at high temperatures, but unrefined coconut oil may have more beneficial properties for your skin. Dr. Katta recommends using extra-virgin, cold-pressed, organic, unrefined oils for skincare purposes.

Where to Start With Natural Oils for Skin Care

Before putting any oils on your skin, it’s important to ask your doctor for advice. But here are some common natural oils to consider:

Coconut Oil

Coconut oil is absorbed well by the skin and offers many health benefits because of vitamins E and K. It also has antifungal and antibacterial properties. However, it might cause breakouts, especially for those with oily and acne-prone skin. In a study, coconut oil was found to be better than olive oil at moisturizing the skin. Look for cold-pressed, unrefined coconut oil for your face or skin care.

Olive Oil

Olive oil usually doesn’t cause allergic reactions, according to Katta. For the best results, choose extra-virgin olive oil. It contains vitamins A, D, E, and K, and some studies show it can be a good moisturizer. Its thick texture makes it great for applying all over your body. You might even try using olive oil as a cleanser or soap because it won’t dry out your skin. However, if you have acne-prone skin, olive oil might not be the best choice. Non-comedogenic oils like sunflower, safflower, and jojoba oil are better options because they don’t clog pores.

Sunflower Seed Oil

Sunflower seed oil is easy to find, rich in vitamin E, and gets absorbed quickly by the skin, making it a great option as a natural moisturizer. A study showed that sunflower oil was better at protecting the skin and didn’t cause or worsen atopic dermatitis (a type of eczema) in infants compared to olive oil.

Shea Butter

Shea butter comes from the nuts of the African shea tree. It’s usually solid but melts when it touches your skin because of body heat. People often use it as a moisturizer and for their hair. Dr. Katta says she hasn’t seen her patients have allergic reactions to it. You can mix unrefined, organic shea butter with olive oil or coconut oil to make it easier to apply.

Jojoba Oil

Jojoba oil comes from a plant that grows in Mexico and the American Southwest. Native American tribes have used it for medicine. Dr. Katta says she hasn’t seen many allergic reactions to jojoba oil. It’s not as popular as some other natural oils, so she doesn’t have much experience with it. Studies suggest jojoba oil might help with inflammation and healing wounds, among other things.

Almond Oil

Almond oil is made from squeezing raw almonds and it’s packed with good stuff like vitamin E, zinc, proteins, and potassium. It’s lighter than olive oil and shea butter, which makes it popular for using on the face. However, Dr. Katta warns that sweet almond oil might cause allergic reactions, so it’s better to skip it if you have sensitive skin.

Grapeseed Oil

Grapeseed oil has vitamin E and fatty acids and it’s lighter than many other natural oils. It also has antioxidants, fights germs, and reduces inflammation. Dr. Katta hasn’t seen it used as much for skin care, but she thinks it could be promising. She hasn’t seen anyone have allergic reactions to it either.

Rose Hip Seed Oil

Rose hip seed oil comes from wild rose bushes and it’s getting more popular in facial skincare products for moisturizing and anti-aging. Studies suggest it has fatty acids and antioxidants that protect skin from inflammation and damage caused by oxidation. It’s also been helpful for skin problems like eczema.

Quick Overnight Oats Recipes for Busy Mornings

Posted on by simonc

Oats are really good for you. They have fiber, whole grains, and B vitamins. But cooking them takes a while, especially on busy days. Who has time for that?

But don’t worry! There’s a solution: overnight oats. You don’t need to cook them. You just prepare them the night before, and they’re ready to eat in the morning. It’s just as good and healthy as cooked oatmeal.

What Are the Health Benefits of Oats?

Oats are a great way to eat more whole grains. Research says most people don’t eat enough whole grains. A study in the Journal of Nutrition found that only about 15 percent of the grains Americans eat are whole grains. But the U.S. Dietary Guidelines say it should be at least 50 percent.

Oats have fiber, providing 4 grams per ½ cup serving, according to the U.S. Department of Agriculture (USDA). This includes a type of fiber called beta-glucan, which is good for your heart and gut and may help fight inflammation and cancer, as per a review in Frontiers in Nutrition.

How to Make Overnight Oats

All you need to do is soak the oats in any liquid or yogurt and let them sit overnight. You can use any type of oats, like old-fashioned or steel-cut. They’ll soak up the liquid and become soft without cooking. This makes a creamy base for adding fruits, nuts, or other toppings.

You can make overnight oats in jars, which makes them easy to take with you and helps control portions. And it’s super cheap because you don’t need to cook them!

There are tons of ways to make overnight oats tasty. You can add classic fruit and nuts with a little cinnamon or try savory combinations like egg, spinach, and tomatoes. With so many delicious options, overnight oats are a great snack for anyone looking for a healthy way to eat. Give these eight recipes a try for ideas, and then come up with your own favorite combinations!

Apple Pie Overnight Oats

You don’t need to bake anything to make these apple-pie overnight oats. Apples are really good for you and can help your heart. They add crunch and sweetness, and they’re packed with fiber. Eating one serving of these oats will give you a good chunk of your daily fiber.

Ingredients:

  • 2 cups unsweetened, plain soymilk or low-fat milk
  • 1 cup old-fashioned oats
  • 2 tbsp ground flaxseeds
  • 2 tbsp natural cashew butter or peanut butter
  • ½ tsp ground cinnamon
  • 2 medium apples, finely diced, with peel on

Directions:

  1. Mix milk, oats, flaxseeds, cashew butter, and cinnamon in a bowl.
  2. Split the oat mixture into two jars or containers with lids. Put half of the diced apples on top of each.
  3. Put the jars in the fridge for at least 4 hours or overnight.

Banana Pudding Blended High Protein Overnight Oats

Don’t like the texture of oats? You can make them into pudding using a food processor or blender. These oats are inspired by banana pudding, creamy, naturally sweetened, and full of protein and fiber. This combo will keep you full for a long time. Eating a breakfast high in protein can help you control your weight because it helps you feel full and keeps your energy levels stable, according to research.

Ingredients:

  • 2 cups unsweetened, plain soymilk or low-fat milk
  • 1 cup old-fashioned oats
  • 2 scoops plain or vanilla protein powder
  • 2 small bananas, peeled
  • 2 tbsp natural almond butter or peanut butter
  • Chopped almonds, flaxseeds, banana slices, for garnish (optional)

Directions:

  1. Put milk, oats, protein powder, bananas, and almond butter in a food processor (or blender) and blend until smooth, about 1-2 minutes.
  2. Divide the oat mixture into two 16-oz jars or containers with lids. Add almonds, flaxseeds, and banana slices on top, if you like.
  3. Refrigerate for at least 4 hours or overnight.

Tropical Overnight Oats

These oats will give you a taste of the tropics. Passionfruit has a hard, pink shell and juicy fruit with tiny seeds you can eat. One passionfruit has only 18 calories, nearly 2 grams of fiber, and vitamin C. Golden berries are another tropical fruit. They’re small, round, and sour, and you can eat them straight from the plant. Golden berries also have vitamin C and fiber, and you can find them in the tropical or exotic section of your local grocery store.

Ingredients:

  • 2 cups unsweetened plain coconut milk (from carton)
  • 1 cup old-fashioned oats
  • 6 oz low-fat, less sugar mango Greek yogurt or skyr
  • 2 passion fruits, cut in half, shells discarded
  • ½ cup whole golden berries

Directions:

  1. Mix milk, oats, and Greek yogurt in a bowl until well combined.
  2. Divide the oat mixture between two 16-oz jars or containers with lids. Add half of the passionfruit and golden berries on top of each.
  3. Refrigerate for at least 4 hours or overnight.

Carrot Cake Overnight Oats

Who doesn’t love cake for breakfast? This recipe gives you the taste of carrot cake but in a healthier way — each jar has half a serving of veggies. Applesauce and raisins make it naturally sweet, so you don’t need to add sugar. Spices like cinnamon and ginger are good for you too, as they have antioxidants and can reduce inflammation.

Ingredients:

  • 2 cups unsweetened plain or vanilla coconut milk (from a carton)
  • 1 cup dry old-fashioned oats
  • ⅔ cup peeled and finely grated carrot (about 2 medium carrots)
  • ½ cup unsweetened applesauce
  • ¼ cup raisins
  • ½ teaspoon ground cinnamon
  • Optional: ⅛ teaspoon ground ginger, ⅛ teaspoon ground nutmeg
  • ¼ cup chopped raw or toasted walnuts

Directions:

  1. Mix all ingredients except walnuts in a bowl.
  2. Divide the oat mixture between two 16-oz jars or containers with lids. Sprinkle half of the walnuts on top of each jar.
  3. Refrigerate for at least 4 hours or overnight.

Matcha Steel-Cut Overnight Oats

These matcha oats will give you a boost because matcha has caffeine. But it also has L-theanine, which helps you stay calm, so you won’t feel jittery. You can use steel-cut oats instead of old-fashioned oats to make these oats. Steel-cut oats have a chewier texture. These oats are topped with canned peaches, which are affordable and last a long time on the shelf, especially when fresh peaches aren’t available.

Ingredients:

  • 2 cups unsweetened plain or vanilla soymilk
  • ½ cup steel-cut oats
  • 6 oz low-fat vanilla Greek yogurt
  • ¼ cup chia seeds
  • 1 tbsp matcha powder
  • 2 kiwis, peeled and diced
  • 1 cup no-sugar-added canned peaches in fruit juice, drained

Directions:

  1. In a mixing bowl, combine the soymilk, oats, yogurt, chia seeds, and matcha powder. Mix everything together well.
  2. Divide the oat mixture into two 16-oz jars or containers with lids.
  3. Top each jar with half of the diced kiwi and peaches.
  4. Refrigerate overnight.

Is Intermittent Fasting Harmful to Your Heart?

Posted on by simonc

New research suggests that people who practice time-restricted eating, where they only eat during an eight-hour period each day, might have a higher risk of dying from heart disease compared to those who eat during a more typical 12 to 16-hour window. This was found in a study presented at an American Heart Association conference in Chicago. Victor Wenze Zhong, a professor at Shanghai Jiao Tong University School of Medicine, who led the study, expressed surprise at these results.

The study’s findings are interesting, but it’s important to remember that this type of study can only show a link between things, not cause and effect.

Christopher D. Gardner, a nutrition expert from Stanford University, raises some questions about the study. He wants to know more about what foods people were eating. Since the study hasn’t been reviewed by other scientists yet, we don’t have all the details.

Gardner also thinks that focusing on when you eat might not be as important as focusing on what you eat. As a nutrition scientist, he believes that the quality of food matters more than the timing of meals.

Benefits of Time-Restricted Eating

Earlier studies have shown that eating only during certain hours of the day, known as time-restricted eating, can help improve heart health in the short term. This means people only eat during a set time period each day, which could be as short as 4 hours or as long as 12 hours.

For example, some people might fast for 16 hours and then eat all their meals within an 8-hour window, like from 7 a.m. to 3 p.m. or 11 a.m. to 7 p.m.

Past research, which usually lasted one month to one year, found that time-restricted eating can improve blood pressure, blood sugar, cholesterol levels, and weight management.

Findings from a Study on Time-Restricted Eating

The New Study Followed 20,000 Adults for a Median of 8 Years

A recent study looked at information from about 20,000 adults in the United States. These adults were part of the National Health and Nutrition Examination Surveys from 2003 to 2018. The study lasted for about 8 years on average, with some people being followed for up to 17 years.

Participants were asked to remember what they ate in the past day using two questionnaires when they first joined the study. Then, researchers divided them into groups based on how long they ate each day. Some people had eating windows of less than 8 hours, while others had windows of 12 to 16 hours.

The researchers checked back with the participants over the years to see how they were doing health-wise. After looking at many factors like age, race, and health history, the researchers found that:

  • People who ate in less than an 8-hour window had a 91 percent higher risk of dying from heart-related issues, like heart disease and stroke, compared to those who ate in a 12 to 16-hour window.
  • For people with heart disease already, eating within an 8 to 10-hour window was linked to a 66 percent higher risk of dying from heart-related problems.
  • However, time-restricted eating didn’t lower the overall risk of death from any cause.

Study Has Limitations That May Question the Findings

Experts in nutrition who reviewed the new study mentioned some issues with how the research was done that might make the results less reliable.

Krista Varady, a professor at the University of Illinois in Chicago, thinks the conclusions are too strong because the researchers only collected data on what people ate for two days over a 20-year period. She wonders what the participants were eating on the other 7,300 days of the study. Varady has studied intermittent fasting for weight loss and health improvement but wasn’t part of this study.

Christopher Gardner, a professor at Stanford University, also sees a problem with how the study grouped people based on just two days of diet information. He thinks it would have been better to collect data for several days in the first year and then continue gathering information in the following years.

Dr. Zhong, who led the study, agrees that this is a limitation. However, he mentions that they excluded people who reported unusual diets on those two days.

Study Limitations and Possible Influencing Factors

Other things could have affected the risk of heart disease among the people in the study, according to Gardner. For instance, those who ate in a shorter time period might have had less access to food, worked more shifts, or had more stress in their lives compared to those who ate in a longer time period. If this were the case, the higher risk of heart disease-related deaths might not be because of the shorter eating window, but because of these other factors.

Need for Further Research on Time-Restricted Eating

Researchers agree that more studies on time-restricted eating are necessary. Victor Zhong, one of the researchers, believes caution should be taken when following this eating pattern for a long time. He suggests focusing on diets like DASH and Mediterranean, which have proven health benefits. Christopher Gardner shares this view and adds that while time-restricted eating may help some people psychologically, it’s essential to consider the overall quality of one’s diet. Many find it challenging to make healthy choices in today’s food environment, where unhealthy options are cheap, readily available, and appealing.

Strengthen Your Bones: 8 Weight-Bearing Exercises

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What are good exercises for improving bone health with osteoporosis? Weight-bearing workouts can help make your bones stronger. Make sure to talk to your doctor to pick a safe workout for you. Then, you can try out these popular exercises!

Tai Chi

Tai chi, which involves slow, graceful movements, can help improve coordination and strengthen bones. A study mentioned in Physician and Sportsmedicine discovered that tai chi might slow down bone loss in postmenopausal women. Those women who practiced tai chi for 45 minutes each day, 5 days a week for a year, had a bone loss rate that was up to 3.5 times slower compared to those who didn’t do tai chi, as shown by bone mineral density tests.

Yoga

A study in Yoga Journal discovered that women who regularly practiced yoga had stronger bones in their spine. Whether you prefer the slow and precise Iyengar style or the more energetic ashtanga, yoga can help strengthen the bones in your hips, spine, and wrists, which are the most likely to break.

Standing poses such as Warrior I and II strengthen the big bones in your hips and legs, while poses like Downward Dog strengthen your wrists, arms, and shoulders. Moves like Cobra and Locust, which focus on the back muscles, can also help keep your spine healthy. Yoga improves your balance, coordination, concentration, and body awareness, which reduces the risk of falling.

Brisk Walking

This traditional exercise is excellent for improving bone health. A study on nurses showed that walking for 4 hours a week reduced their risk of hip fractures by 41% compared to those who walked less than an hour a week. It’s best to walk briskly, but you can adjust your pace to your fitness level. Walking is free and can be done anywhere, anytime, even while traveling.

Golf

Carrying a golf bag while playing 18 holes and swinging the clubs works your upper body a lot. Walking and searching for lost balls in rough areas also give your hips and spine a good workout.

Dancing

Even if you’re not a great dancer, you can still enjoy social dances like the waltz, tango, salsa, samba, or East coast swing. You could also try a gentle adult ballet or jazz dance class. Another option is Zumba or a similar dance-inspired aerobics class at your gym. Many of these classes now include strength training along with dance or step moves, which can also improve your balance.

Hiking

On your next hike, you’ll be out in nature and doing low-impact weight-bearing activity. This means your bones will benefit from the pressure and impact when your feet touch the ground, especially in your hips. If you’re going uphill or downhill, you’ll get even more impact, which is good for your bones. Plus, hiking is usually interesting, so you won’t get bored. You can join a hiking club and explore new places with others.

Racquet Sports

Playing sports like pickleball, tennis, squash, and paddle tennis can boost your bone density. When you hit the ball, you’re putting stress on your racquet arm, wrist, and shoulder. Plus, all the running around works your hips and spine. If you play singles, you’ll get an even better bone workout because you’ll be moving around a lot more.

Strength Training

Strength or resistance training involves lifting weights, using weight machines at the gym, or doing exercises with resistance bands or just your body weight. This type of training puts stress on your muscles and bones, which helps them grow stronger. Aim to do strength training at least twice a week to improve bone health.

If you’re not sure where to start, consider booking a session with a trainer who can teach you safe and effective exercises.

How to Quiet an Active Mind for Better Sleep

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Not Sleepy? Stay Up

It’s helpful to stick to a consistent bedtime, but sometimes your mind may be too active for sleep. If that happens, don’t force yourself to lie down. Doing relaxing activities like taking a warm bath or listening to soothing music can help calm your mind until you feel sleepy. This way, you’ll spend less time in bed and more time asleep.

Put Off Paying the Bills

Thinking about stressful things like work or money can keep your mind busy. It’s better to handle bills and emails another day. Also, avoid watching intense movies, TV shows, or news. Logging out of social media can also help because even just reading or watching arguments online can make it hard to relax.

Make a To-Do List

It’s tough to fall asleep when your mind is racing with all the things you need to do. Take a few minutes before bed to write down everything you need to do the next day. This way, you can clear your mind and sleep better.

Let Your Muscles Fully Relax

Relax your body to ease stress from your mind. Lie down flat and let your body become loose. Take a deep breath and let it out slowly. Then, tense and relax each part of your body one by one, starting from your toes and working your way up to your forehead. Feel the tension melt away as you do this, and enjoy the feeling of relaxation.

Slow Your Breath, Slow Your Mind

You can use your breath to help calm your body and quiet your mind. Put your hand on your heart and feel its beat. Breathe in deeply for 4 seconds, then exhale slowly. Keep repeating this until you feel your heartbeat slow down. Your thoughts should start to calm down too.

Make Your Bedroom a No-Screen Zone

Your phone, tablet, and other screens can disrupt your sleep because they emit blue light. This light tells your body to stay awake by stopping the production of melatonin, the hormone that makes you sleepy. Plus, the noises and notifications from these devices can wake you up during the night. To sleep better, it’s best to keep computers, TVs, and your phone out of your bedroom.

Meditate

Learn to relax your mind whenever you need to, and falling asleep will become easier. If you’re new to meditation, it’s helpful to choose something to focus on. You can focus on the sound of your breath or repeat a calming phrase in your head, like “I am calm.” At first, you might find it hard to stop your thoughts. It’s okay to take a break after a minute or two, but try again the next night. Eventually, you’ll be able to meditate for longer periods.

Call Out Your Worries

If your worries are stuck in your head, they can keep growing. Say them out loud, and they might disappear. You can try this trick: Start saying the alphabet in your head. After a few letters, say something out loud. Did you notice that your ABCs stopped? That’s what can happen when you speak your worries out loud.

Channel Your Inner Yogi

Many people find yoga helpful for better sleep. You can try the “child’s pose” before bed. Kneel on the floor with your big toes together. Spread your knees hip-width apart and lower your chest towards your thighs. Let your forehead touch the ground. If you have issues with your hips or knees, you can try the “corpse pose” instead. Lie on your back, with your legs apart and arms resting by your sides. Take a deep breath out and feel yourself relaxing into the floor. Stay in either pose for 3-5 minutes.

Go Ahead and Worry

Spoiler alert: You can’t get rid of all your worries forever. The more you try not to stress, the more you might feel stressed. One way to help is to set aside a “worry time” during your day. Pick a short time to sit quietly. Think about the things that are worrying you and how you might solve them. Doing this may help you worry less and sleep better.

Starting Out with the Mediterranean Diet: A Quick Guide

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When you eat healthy meals that are tasty and provide a balance of nutrients, it’s easier to stay on track with your diet. That’s what the Mediterranean diet is all about. It’s not as strict as the Keto or Paleo diets. This diet has been linked to lower heart disease, cholesterol levels, and weight loss. You can still have bread and dairy on this diet, but you should watch how much you eat.

Depending on your health goals, this diet might be a good fit. But it’s always a good idea to talk to your doctor before making big changes to your diet.

History Of The Mediterranean Diet

The traditional Mediterranean diet has been around for ages, but it didn’t get recognized for its health benefits until the 1960s. Researchers found that people who followed this diet were very healthy and lived longer.

The Mediterranean diet is all about simplicity and eating local, unprocessed foods. People living around the Mediterranean Sea stuck to these foods instead of the more modern, processed diets that became popular in the 20th century. After much research, doctors and nutrition experts agreed that the Mediterranean diet was a good way to fight off many diseases linked to modern lifestyles.

What You’ll Eat When Following The Mediterranean Diet

If you decide to follow the Mediterranean diet, most of what you eat will be fruits, vegetables, whole grains like bread and pasta, and foods like beans, nuts, and seeds. These should be a part of every meal, with vegetables being the main focus. Carbs are okay in this diet, but they’re usually whole and come with fiber, and you’ll eat them with protein or fats.

Fish and seafood are important proteins in this diet. Fatty fish like salmon and tuna provide healthy omega-3 fatty acids. Avoid farm-raised fish when possible. You’ll also use olive or canola oil instead of butter or lard to cook and flavor your food.

You’ll eat things like poultry, eggs, cheese, and plain yogurt every other day or a few times a week, depending on what you like. Stick to natural dairy and cheese to avoid added stuff like preservatives or sugars. Goat cheese and feta cheese are common on this diet.

Sweets, like raw honey, are okay in small amounts, and other desserts are only for special occasions. Red meat isn’t eaten much, and processed meats like sausages and bacon are avoided. But you can have a glass of wine with your dinner—it’s actually good for your heart!

Who This Diet Is Well Suited For

This diet is good for people who want to make their heart healthier, lower their cholesterol, and maybe lose some weight without feeling like they’re missing out. But be careful—if you eat too many refined grains like white bread and pasta, it might actually raise your cholesterol. Stick to whole grains instead.

It’s also good for people who don’t do well on low-carb diets. The Mediterranean diet values regular exercise, and you’ll get energy from complex carbs and natural sugars in fruits. So, don’t be surprised if most of your calories come from carbs on this diet.

Lastly, it’s good for people who want to keep their weight steady and follow a diet they can stick to for a long time. Since you’re not cutting out any food groups completely, you can still get all the nutrients you need.

Pros:

  • Focuses on balanced nutrition instead of extreme diets
  • Helps lower cholesterol levels
  • Decreases intake of saturated fats
  • Contains omega-3 fatty acids, which are good for you
  • May help lower blood pressure
  • Fairly easy to plan and follow
  • Provides enough energy for physical activity

Cons:

  • Might not have enough protein if you don’t eat enough nuts, seeds, legumes, fish, and dairy
  • The high carb content could make some people feel hungry
  • Cravings for red meat might make it tough to stick with the diet
  • Blood sugar levels might change if you don’t choose the right kinds of carbs

How To Get Started On The Mediterranean Diet Plan

To start the Mediterranean diet, cut down on red meat. It’s okay to have it once in a while, but don’t eat it often. Instead, focus on eating whole grains, fruits, vegetables, nuts, and seeds. Have fish or seafood once a day, and chicken, eggs, cheese, or yogurt once a day or every other day. Lamb is also okay once in a while.

Eat regularly throughout the day to keep your blood sugar stable and avoid feeling too hungry. Aim for three main meals and two to three snacks each day.

Try to cut back on sweets. It’s okay to have a treat now and then, but don’t eat them too often.

Choose the Mediterranean option in your Eat This Much food preferences. This will help you stick to the diet’s guidelines. You can also try Eat This Much Premium Account for two weeks for free to access more features, like week-long meal plans and automatic grocery lists. With these tools, along with trying new Mediterranean recipes, you’ll find a diet that’s both satisfying and healthy.

9 Foods to Boost Muscle Growth

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We often discuss losing weight here, but let’s talk about the importance of building and supporting lean muscle mass. Planning your meals and knowing which foods help build muscle can really help you get stronger. But before we dive into those foods, let’s quickly talk about WHY it’s beneficial to eat in a way that supports muscle growth.

First, having more muscle means your body burns more calories even when you’re resting. So, building and keeping muscle mass helps you burn more calories without doing anything active.

Second, building muscle lowers your risk of getting hurt now and helps prevent osteoporosis as you get older. It’s like having insurance for your body as you age.

Third, feeling and looking stronger can make you happier. Lifting heavier weights, moving furniture, carrying all your groceries at once, and seeing muscle definition can boost your confidence and self-esteem.

Nonfat Greek Yogurt 

When you’re tired of eggs but still want protein for breakfast, this is a good option. It also has probiotics that keep your gut healthy.

Boneless Skinless Chicken 

This is a popular choice for high-protein, low-calorie, and low-fat foods. It’s simple to prepare and can be used in many different recipes.

Eggs

Eggs are considered almost perfect for protein because they contain eight out of the nine essential amino acids your body needs to build and fix muscles. Have you tried our frittata recipes?

Nuts

Almonds, pistachios, and peanuts are excellent sources of protein, healthy fats, and essential nutrients. Choose unsalted ones for a fast, handy snack that supports your muscles.

Cottage Cheese

Cottage cheese is similar to Greek yogurt and is a good protein option. It’s rich in casein protein, which digests slowly, and experts suggest it as a bedtime snack.

Spinach

Spinach has iron, magnesium, and glutamine, which help build muscles. Studies also show that the nitrate in spinach can make muscles respond faster and stronger.

Salmon

It’s lean, has healthy fats, and gives you lots of protein with fewer calories than other meats. Plus, it’s packed with zinc, calcium, and other essential minerals. If possible, opt for wild-caught rather than farmed.

Quinoa

This small grain contains all nine essential amino acids in every serving. You can include it in your meals throughout the day, from breakfast to dinner.

Grass Fed Beef 

Grass-fed beef has less cholesterol and more healthy omega fats than grain-fed beef. It’s still rich in protein and a good source of iron, which is important for strong muscles and bones.

Easy Ways to Add Fiber to Your Daily Diet

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With all the hype about finding a quick fix for weight loss and better health, you’d expect ads everywhere for split peas. They’re packed with fiber, which studies show can help with weight loss, lower cholesterol, control blood sugar, and improve digestion. But most people don’t get enough fiber in their diet, even though experts recommend 25 to 35 grams a day.

If you’re worried that adding more fiber to your diet will be difficult, don’t worry. Eat This Much lets you set a fiber goal in your Nutrition Profile, and we have a huge Food Bank with the fiber content of lots of foods and recipes. So now you have no excuses! Check out these easy ways to get more fiber in your diet.

Ditch the white stuff

White bread and white rice are smooth and don’t have much fiber because they’ve been processed. Compare the amount of fiber in a cup of white rice to brown rice, and you’ll see a big difference. Brown rice has six times more fiber! The same goes for white and whole wheat bread, but the difference isn’t as much. When you’re buying bread, choose types with more fiber, like this one, or try using high fiber tortillas instead.

Plan fruit and veggies as your snacks

You don’t have to eat salad all the time to get more fiber. Adding simple snacks like raw carrot sticks to your meals can make a big difference. One cup of baby carrots gives you over 7 grams of fiber. Other high fiber snacks you might not have considered include raw jicama (6.4 grams per cup) and a raw pear (one medium contains 5.5 grams).

Eat more beans

Beans, lentils, and chickpeas are full of fiber and can be part of your meals or snacks. Lentils are great because one cup has over 20 grams of fiber. Chickpeas are versatile – you can snack on them, make dips, or use them in main dishes. Plus, they have 24.4 grams of fiber per cup. Split peas are not exactly legumes, but they still offer over 16 grams of fiber per cooked cup, and they’re perfect for soup. If you want more vegetarian options, beans are a high-protein choice compared to lean meats.

Blend flax and chia seeds into your shakes

Your regular protein shake is great after a workout or when you’re hungry in the afternoon, but it lacks fiber. Adding flaxseed or chia seeds can fix that. Each tablespoon of flaxseed has 2.8 grams of fiber, while chia seeds have 4.1 grams. Just add them to your blender or shaker before mixing, and you’ll get more fiber instantly. If you want to boost your shake even more, add a tablespoon of psyllium husk, which has 13.5 grams of fiber. But remember to drink plenty of water with it to avoid any digestive issues.

Stop drinking “smoothies.” 

These smoothies and juices, often seen as healthier alternatives to soda, can be a mistake. Even the green ones might not improve your diet much. Most store-bought ones are packed with sugar. They claim to be full of fruits and veggies, but they don’t taste like them. Plus, they often remove the fiber, which is important for nutrition. Instead of these drinks, eat your fruits and veggies. If you really want a smoothie, make it at home with a mix of fresh fruits and veggies. Be mindful of calories and sugars, as they can add up fast. If you wouldn’t eat a whole pineapple in a day, don’t drink it either.

You can easily add more fiber to your diet by replacing some foods or trying new ones. First, figure out how much fiber you eat now so you know how much more to add. You might not hit your fiber goal every day at first, but adding one more serving of fruits or veggies each day will help a lot.

How Exercise Helps with Pain and Inflammation

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Today, many people face chronic pain and inflammation due to inactive lifestyles and eating lots of fast food. In the United States, around 125 million people have chronic conditions linked to an overly active immune system.

Those dealing with long-lasting pain and inflammation might withdraw from activities they enjoy, hurting their overall quality of life.

For years, doctors have mainly relied on prescription drugs and painkillers, which can lead to dependence and cause lasting side effects.

Nowadays, healthcare experts say exercise isn’t just for preventing sickness; it’s also a key way to treat health issues linked to long-term inflammation.

Why do we experience inflammation?

Inflammation is a natural defense process in our bodies. It helps us heal when we’re hurt by sending nutrients to the damaged area and fighting off toxins.

However, too much inflammation can cause problems. Chronic inflammation can lead to serious diseases like diabetes, arthritis, and heart disease.

Inflammation is normal, but too much of it is bad.

Effects of chronic inflammation

When inflammation lasts too long or starts when it shouldn’t, it can cause problems. The body’s immune system goes into overdrive and attacks healthy cells and tissues, thinking they’re harmful.

Long-term inflammation can lead to ongoing pain, making it hard to move around and affecting how we feel emotionally. Many people with chronic inflammation also struggle with depression and anxiety.

Chronic inflammation can harm blood vessels and lead to health issues like Type 2 diabetes. It’s also linked to certain cancers because it creates conditions that help tumors grow.

Things that can cause chronic inflammation:

  • Being overweight
  • Drinking alcohol
  • Feeling stressed
  • Smoking
  • Eating too much sugar
  • Infections
  • Exposure to chemicals
  • Not getting enough exercise

How inactivity contributes to inflammation?

Living a lazy lifestyle and eating unhealthy food can cause many problems in our body that can make inflammation worse.

Too much fat from eating too much and not moving enough can really harm our health if we don’t stop it. When we have too much fat around our organs, it releases stuff that makes inflammation worse, which can lead to health problems in the long run.

When you don’t move much and eat lots of sugary snacks, it can mess up how your hormones work, especially insulin, which helps control blood sugar levels. But if your body starts ignoring insulin, blood sugar levels go up, and your body makes more insulin to deal with it, which actually makes inflammation worse.

How can exercise prevent inflammation?

New studies suggest that just doing 20 minutes of moderate exercises every day can help your body fight inflammation and boost your immune system.

Researchers think that regular exercise can help your body control inflammation better by activating a part of your nervous system called the sympathetic nervous system (SNS). When the SNS is active, it releases stuff that stops your body from making hormones and substances that cause inflammation.

Regular exercise can also help you deal with stress better, both physically and mentally. People who exercise regularly tend to handle stress better and have a more positive outlook, which lowers their chances of getting autoimmune diseases and other chronic conditions.

How do you use exercise to fight off inflammation?

Doing moderate-intensity exercises can reduce inflammation in the body. The great thing is, you can do these exercises at home.

Moving your body is like taking medicine, and our bodies are made to move. The important thing is to do some kind of gentle to moderate physical activity regularly to prevent inflammation and avoid getting lifestyle-related diseases.

Aerobic exercises

Exercises that make your heart beat faster and your breathing go up can help your body get more oxygen to its tissues and organs. This helps your body absorb nutrients better and get rid of toxins.

Walking, jogging, biking, or swimming are all good exercises that can keep your heart strong and your body active. It’s suggested to do at least 150 minutes of moderate aerobic exercise every week, which you can do by exercising for 20-30 minutes each day.

Yoga and stretching

Yoga and stretching exercises are great ways to relax your muscles and calm your mind. By including them in your daily routine, you can promote relaxation and mental clarity.

Deep breathing exercises can also help clear your mind from clutter and overwhelming thoughts. Stress is linked to inflammation and autoimmune diseases, so improving your stress response can give you more control over your health.

Bodyweight training

Studies indicate that resistance training is effective in managing inflammation, especially in older adults who are more vulnerable to infections and diseases.

Bodyweight exercises like push-ups and squats are excellent options for improving muscle strength without putting too much stress on your joints. Unlike lifting heavy weights, bodyweight exercises use your own weight as resistance, reducing joint strain. These exercises often involve compound movements that work multiple muscle groups simultaneously.

By incorporating bodyweight training into your routine, you can decrease inflammation while minimizing joint strain, promoting overall health and fitness.