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The Benefits of Cold Showers for Weight Loss and More

Posted on by simonc

Weight loss often brings to mind thoughts of dieting, exercising, and meticulously counting calories. As we’ve previously discussed, maintaining a calorie deficit stands out as the key factor for a successful weight loss journey. But what if there was a straightforward yet potent method that could complement your weight loss efforts?

Welcome to the realm of cold showers, a promising approach that could provide that extra push you need to shed those surplus pounds.

In this article, we’ll delve into the potential ways in which cold showers can assist in weight loss and examine the scientific rationale behind this refreshing strategy.

Cold showers boost metabolism.

Exposure to chilly temperatures prompts your body to exert more effort in preserving its core temperature. This additional exertion results in the burning of extra calories as your body turns to its fat reserves for energy. With consistent cold showers, your resting metabolic rate can gradually rise, leading to an increased calorie burn even during periods of inactivity.

Exposing yourself to cold can activate brown fat.

Besides burning calories, cold showers can activate brown fat. Brown fat is a type of fat that burns calories to create heat, unlike white fat, which stores calories.

Studies have found that exposing your body to cold temperatures can encourage the transformation of white fat into brown fat. Cold showers can help you burn both types of fat, supporting your weight loss efforts.

Taking cold showers might reduce your hunger.

Cold showers have the potential to suppress your appetite. The jolt of icy water can trigger the release of hormones such as adrenaline and noradrenaline (also known as norepinephrine), not only heightening alertness but also briefly diminishing hunger. This effect can be especially advantageous if you’re aiming to manage your calorie intake and prevent overindulging. Utilizing cold showers to reduce your appetite temporarily can be a valuable component of a weight loss plan, particularly when combined with a time-restricted eating approach.

Cold showers improve blood circulation.

Cold showers encourage enhanced blood circulation, facilitating the breakdown of fatty tissues. Enhanced circulation guarantees more efficient delivery of nutrients and oxygen to cells, optimizing their functionality. Improved blood flow can also aid in the transportation of fatty acids to be utilized as energy during physical exertion.

Ice baths and cold showers help in exercise recovery.

Following an intense workout, muscles can experience soreness and inflammation. Athletes frequently employ cold showers or ice baths to alleviate muscle soreness and reduce inflammation. By expediting the recovery process, cold showers can motivate you to maintain a regular exercise routine, ultimately aiding in weight loss.

Exposure to cold enhances willpower and mental resilience.

Cold showers can serve as a mental resilience challenge. They demand discipline and self-control to endure the initial shock and discomfort. Consistently facing cold showers can enhance your willpower and mental strength, which is crucial for achieving your fitness objectives.

Cold showers enhance mood and alleviate stress.

Taking your first cold shower can be tough and initially make you feel more stressed. But as you get used to this short-lived stress, it can make you feel better and less stressed. We all know how stress can lead to weight gain, especially from eating. The cold water shock releases endorphins and reduces the stress hormone cortisol. Many say they feel calmer and less worried after a cold shower, which is a great way to naturally relieve stress.

The Benefits of Eating Slowly

Posted on by simonc

Eating slowly has many benefits. It helps your digestion, makes it easier to manage your weight, and leaves you feeling more content after a meal. On the other hand, if you rush through your meals, it can harm your digestion, cause mealtime stress, and leave you unsatisfied. You might even end up overeating or feeling uncomfortably full. To put it simply, slowing down your eating can lead to better health and overall well-being.

The Importance of Eating Slowly

Our society is always in a hurry, and people in North America tend to eat very quickly. We often don’t take the time to enjoy our food or even chew it properly truly.

This fast-eating habit is common among all of us, regardless of our background or expertise. Even someone like me, a nutrition coach with a Master’s degree in nutrition and various certifications, used to eat hastily. I had a goal of gaining weight, and eating quickly allowed me to consume extra calories before my body could register what was happening.

What are the benefits of eating slowly?

Sensing satisfaction

Eating slowly offers significant benefits, primarily because it allows your body to realize when you’re full.

It typically takes around 20 minutes for your brain to send signals of satiety after you begin eating. Unfortunately, most meals are shorter than that!

Consider the extra calories you might consume just because your body didn’t have time to acknowledge that it no longer needed food. Now, think about how those extra calories could affect your weight.

Eating slowly also enhances our sense of satisfaction, which goes beyond merely feeling “full.”

When you take your time, relish a meal, focus on flavors and textures, and savor every mindful bite, you leave the table with a sense of contentment, even if all you had was a basic sandwich.

Improved digestion

Eating slowly also aids in our digestion. Think of digestion as a chain reaction. As soon as we see, smell, or think about food (step 1), our bodies start producing saliva to prepare for eating (step 2). Saliva contains enzymes that begin breaking down the food and moisten our mouth for easier swallowing.

Simultaneously, the later digestive stages (steps 3, 4, 5, etc.) get ready to do their jobs. Our stomachs start producing more acid, and our small intestine prepares for peristalsis and other processes.

When we rush through this process, we force our digestive system to handle food before it’s fully prepared. Surprises are wonderful on birthdays but not during digestion.

Digestion begins in the mouth, so when you take large bites that aren’t properly chewed, it becomes more challenging for your stomach to transform them into chyme. Chyme is the liquid mixture of partially digested food, hydrochloric acid, digestive enzymes, and water that passes through the pyloric valve on its way for further processing.

Food that isn’t adequately broken down into chyme can lead to indigestion and other potential gastrointestinal problems. And who wants that?

Smaller portions – without trying

Eating slowly can help you eat less, which is great for weight management. In a University of Rhode Island study, women were given a big plate of pasta for lunch. When they ate quickly, they consumed 67 more calories in 20 fewer minutes than when they ate slowly (579 calories in 29 minutes vs. 646 calories in 9 minutes). Extrapolated to three meals a day, these extra calories can add up.

Moreover, quick eating made the women feel hungrier an hour later, unlike slow eating, which meant less food but longer-lasting satisfaction.

Better hydration

Eating slowly has multiple benefits, including increased water consumption during meals. In a study by the University of Rhode Island, women drank 409 mL (about 14 oz) of water when they ate slowly, whereas quick eaters consumed only 289 mL (9.7 oz). Researchers also investigated if drinking more water is the key to feeling satisfied. In a follow-up study where water intake was controlled, both slow and fast eaters consumed similar amounts of food. However, those who ate slowly reported less hunger and greater satiety an hour after the meal, suggesting that eating slowly decreases hunger and boosts satisfaction between meals.

Is eating quickly really so bad?

Eating slowly might not be a miracle cure for weight loss, but it can definitely assist with portion control and leave you feeling more satisfied. On the other hand, the consensus among studies is clear: Eating quickly is linked to weight gain and a loss of control over eating habits.

Weight gain

Both extensive population studies and research on smaller groups, like firefighters who tend to eat quickly, agree that fast eaters tend to gain more weight over time compared to their slower counterparts. If your aim is to lose weight or maintain your current weight, it’s a good idea to slow down your eating pace.

Disordered eating and eating speed

If you’ve ever had a binge eating episode, you know the overwhelming urge to eat quickly. Research highlights that binge eating often involves rapid eating.

Compulsive eaters experience a loss of control over their eating habits and feel guilty afterward. Slowing down can help derail a binge episode and regain control.

In our coaching program, we suggest slowing down when a binge episode begins. You may not stop immediately, but slowing down can help shift your focus and regain control. It’s like someone snapping you out of a daydream. This “binge slowly” strategy can be quite effective.

5 Easy Ways to Add More Fiber to Your Meals and Snacks

Posted on by simonc

Given how much the fitness industry tries to find a quick fix for weight loss and better health, you might expect to see lots of ads about split peas. Studies have shown that eating a lot of fiber is good for losing weight, and it also helps with things like lowering cholesterol, controlling blood sugar, and improving digestion. But most people don’t eat enough fiber, which is around 25-35 grams a day.

If you think eating more fiber is a hassle, don’t worry. Eat This Much can help you set a goal for how much fiber you need in your diet. We also have a big list of foods and recipes that tell you how much fiber they have. So, there are no more excuses! Here are some super easy ways to eat more fiber.

Ditch the white stuff

White bread and white rice look and taste the way they do because they don’t have fiber. Just compare the amount of fiber in a serving of white rice to brown rice. You’re missing out on six times more fiber by not choosing whole grains. The same goes for white and whole wheat bread, even though the difference isn’t as big. When you’re at the store, try to find bread with more fiber, like this one. You can also change things up by using high-fiber tortillas.

Plan fruit and veggies as your snacks.

Prioritizing high-fiber foods doesn’t require eating salad all the time. It can be as easy as having some raw carrot sticks as a snack in your meal plan. Just 1 cup of baby carrots gives you more than 7 grams of fiber. You can also enjoy other high-fiber snacks like raw jicama (6.4 grams per cup) and a raw pear (a medium one has 5.5 grams).

Eat more beans

Legumes, like lentils and chickpeas, are fantastic sources of fiber and can be included in your meals or snacks. For example, lentils are impressive because just one cup offers more than 20 grams of fiber. Chickpeas are versatile – you can enjoy them as a snack, dip, or main dish, and they provide 24.4 grams of fiber per cup. Split peas, although not true legumes, offer over 16 grams of fiber per cup when cooked and are great for making soups. Beans are another option if you’re looking for a high-protein, meat-free addition to your diet.

Blend flax and chia seeds into your shakes.

Your regular protein shake is a great choice after a workout or for an afternoon snack. However, it’s a missed opportunity to get more fiber. You can easily boost the fiber content by adding flaxseed or chia seeds. Just put in a tablespoon of flaxseed for 2.8 grams of fiber or chia seeds for 4.1 grams. Mix it in your blender or shaker, and you’ll instantly have a fiber-rich shake. If you really want to supercharge your shake, add a tablespoon of psyllium husk, which provides 13.5 grams of fiber. Just remember to drink plenty of water when you do this to avoid any digestive issues.

Stop drinking “smoothies.”

As we’ve explained before, those so-called “healthy” smoothies and juices that claim to be better than soda are not a good choice. Even the “super-healthy” green ones won’t significantly improve your diet. First of all, the ones you buy at the store are often packed with sugar, even if they claim to be full of fruits and veggies. If you’ve ever tasted kale or spinach juice, you know they don’t taste anything like fruits. Second, many of these drinks remove a lot, if not all, of the fiber before they’re bottled, which means you lose out on their nutrition. Instead of these drinks, try to eat your fruits and vegetables. If you really can’t do without your smoothie, make them at home. Ensure they include a mix of fresh fruits and veggies, and monitor your calorie intake. Fruits can be high in calories and sugar, so if you wouldn’t eat a whole pineapple in one day, it’s best not to drink one either.

Conclusion

Boosting your fiber intake is easy. You can start by replacing some foods in your diet with high-fiber options or adding new items to your meals. To get on the right track, begin by keeping track of how much fiber you currently eat. This way, you’ll know how much more you need to add. You might not reach your daily fiber goal right away, but even adding one extra serving of fruits or vegetables each day can help a lot.

5 Delicious and Nutritious Caribbean Dishes

Posted on by simonc

Caribbean cuisine is known for its vibrant flavors and colors, which reflect the region’s culture and environment. Across the islands, tasty dishes have been enjoyed for generations.

One popular dish is jerk, a spicy seasoning used to flavor chicken and other meats. Originating in Jamaica, jerk is famous for its fiery taste. The meat is either smoked or grilled, absorbing the rich flavors of the seasoning.

Spicy Jerk Chicken

Preparation Time: 15 minutes Cooking Time: 50 minutes Servings: 5 Serving Size: 150 g

This recipe offers the best Jamaican jerk chicken, whether you grill it or bake it! The delicious aroma comes from marinating the chicken in a flavorful marinade for hours. Who can resist the tasty char and spicy kick? It’s a must-try recipe!

For a delicious Caribbean meal, serve it with fresh pineapple and coconut rice.

What you’ll get per serving:

  • Calories: 334
  • Protein: 38 grams
  • Fat: 19 grams
  • Carbs: 5 grams

Ingredients:

  • 5 chicken thighs or legs (bone-in, skin on) – remove extra fat and skin if desired
  • 3 green onions, cut into 2-inch pieces
  • 2 garlic cloves, peeled and smashed
  • 1 scotch bonnet pepper (remove the stem) – be careful, it’s spicy!
  • 1 small piece of ginger, peeled and sliced
  • 1/3 cup lime juice
  • 2 tablespoons soy sauce
  • 1 tablespoon brown sugar
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon allspice
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon nutmeg

Instructions:

  1. Grab a big resealable bag (gallon size). Put the chicken pieces inside.
  2. Mix all the other ingredients except the chicken in a blender or food processor. Pulse it a few times to chop it up, but leave it a little chunky.
  3. Pour the yummy sauce over the chicken in the bag. Close the bag, squeezing out any extra air, and rub the sauce all over the chicken. Let the chicken marinate in the fridge for 3-24 hours (the longer, the tastier!).
  4. Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius). Spray a baking sheet with cooking spray and line it with aluminum foil.
  5. Take the chicken out of the marinade. Put the chicken pieces on the baking sheet, leaving space between them.
  6. Bake the chicken for 45-50 minutes, or until it’s cooked through. You can broil it for a few minutes at the end to make it browner. OR
  7. If you prefer grilling, preheat your grill to medium-high (about 400 degrees Fahrenheit).
  8. Clean and oil the grill grates with tongs and a paper towel dipped in oil.
  9. Put the chicken on the grill and cook it, turning it occasionally, until it’s cooked through (about 30 minutes).
  10. If the chicken is browning too fast, turn down the heat.

Grilled Caribbean Jerk Shrimp

This yummy jerk shrimp recipe is perfect for any meal! You can serve it as:

  • An appetizer (a fancy starter before the main course)
  • A salad topping
  • The main course (the biggest part of the meal)

This recipe makes 4 servings, and each serving is about 6 ounces (170 grams).

Here’s what you’ll need:

  • 1 pound of jumbo shrimp (peeled and cleaned)
  • ½ cup of vegetable oil
  • Half a scotch bonnet pepper (remove the seeds for less spice) – be careful, it’s hot! – chopped finely
  • 3 large garlic cloves, chopped
  • 1 tablespoon of fresh ginger, minced
  • 1 tablespoon of brown sugar
  • 2 teaspoons of smoked paprika
  • 1 teaspoon of chili powder
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • 1 teaspoon of Mexican oregano
  • 1 teaspoon of salt
  • ½ teaspoon of black pepper
  • ¼ teaspoon of cinnamon
  • ¼ teaspoon of nutmeg
  • ¼ teaspoon of allspice
  • Chopped cilantro and fresh lime wedges (optional garnish)

Here’s how to make it:

  1. Grab a big bowl and put the shrimp in it.
  2. In a smaller bowl, mix together all the other ingredients (except the shrimp, cilantro, and lime wedges). To make it easier, use a blender or food processor.
  3. Pour the sauce over the shrimp and mix well. Cover the bowl and refrigerate for 2-3 hours.
  4. Heat your grill (gas or charcoal) to medium-high heat (about 475 degrees Fahrenheit).
  5. Once the grill is hot, add the shrimp and cook for 3-4 minutes per side, or until they are pink and cooked through.
  6. Serve your jerk shrimp with a sprinkle of salt, chopped cilantro (if using), and lime wedges for squeezing.

Ackee and Saltfish

This dish called ackee and saltfish is the national breakfast of Jamaica! It’s a great choice if you’re looking for a delicious and filling breakfast or brunch.

The ackee has a nutty flavor, and the saltfish is nice and salty with a firm texture. These two opposites balance each other out perfectly, making a tasty combination!

What you’ll need (Ingredients):

  • 8 ounces of salt cod (dried fish)
  • 2 tablespoons of cooking oil (vegetable or canola oil works well)
  • 2 tablespoons of chopped yellow onion
  • ½ a bell pepper (color doesn’t matter)
  • ½ a scotch bonnet pepper (be careful, it’s spicy! You can remove the seeds for less heat) – chopped finely
  • 2 cloves of garlic, minced
  • 1 small tomato, chopped
  • 1 scallion, thinly sliced
  • 2 tablespoons of fresh thyme leaves (chopped)
  • One 18-20 ounce can of ackee (a Jamaican fruit)
  • Salt and pepper

Let’s cook it (Instructions):

  1. Prep the Salt Cod: Rinse the salt cod under cold water until it’s not too salty anymore. Soak it in a bowl of fresh water for 1 hour, or put it in the fridge covered with water all night.
  2. Cook the Salt Cod: After soaking, put the salt cod in a small pot with fresh water and bring it to a boil. Cook it for about 40 minutes, or until it flakes easily with a fork. If it’s still too salty, drain the water, add fresh water, and boil for another 20 minutes.
  3. Flake the Salt Cod: Once cooked, remove the bones and skin from the fish. Flake the fish into bite-sized pieces.
  4. Sauté the Veggies: Heat oil in a large pan over medium heat. Add the onion, bell pepper, scotch bonnet pepper, and garlic. Cook for about 5 minutes, until softened.
  5. Add the Fish: Add the flaked salt cod to the pan and cook for another 5 minutes.
  6. Finish the Dish: Add the tomato, scallion, and thyme to the pan and cook for 5 minutes more. Gently stir in the ackee and cook for 3 minutes, being careful not to mash it.
  7. Serve it Up! Serve your ackee and saltfish right away with sliced avocado on the side. Season with salt and pepper to taste.

Caribbean-Spiced Roast Chicken

This recipe makes a yummy chicken dish with tropical spices! The chicken stays nice and moist while cooking, and the spices add a delicious flavor.

Here’s what you’ll get:

  • Prep time: 15 minutes
  • Cook time: 1 hour 20 minutes
  • Makes 6 servings
  • Each serving is about 250 grams

This recipe is for a delicious roast chicken with a sweet and spicy rum glaze. It’s perfect for a special occasion or a tasty weeknight meal!

Here’s what you’ll need (Ingredients):

  • 1 ½ tablespoons of fresh lime juice
  • 2 ounces of rum (about ¼ cup)
  • 1 tablespoon of brown sugar
  • ¼ teaspoon of cayenne pepper (be careful, it’s spicy!)
  • ¼ teaspoon of ground cloves
  • ½ teaspoon of ground cinnamon
  • ½ teaspoon of ground ginger
  • 1 teaspoon of black pepper
  • ½ teaspoon of salt
  • ½ teaspoon of dried thyme
  • 1 whole chicken (around 3 pounds)
  • 1 tablespoon of vegetable oil

Let’s cook it (Instructions):

  1. Preheat your oven to 325 degrees Fahrenheit (165 degrees Celsius).
  2. In a small bowl, mix together the lime juice, rum, and brown sugar. Set this mixture aside for later.
  3. Now, let’s make the spice rub: Combine the cayenne pepper, cloves, cinnamon, ginger, black pepper, salt, and thyme leaves.
  4. Brush the chicken with vegetable oil and then sprinkle the spice rub all over it.
  5. Place the chicken in a roasting pan and bake it for about 90 minutes, or until the juices run clear when the thickest part of the thigh is pierced with a fork.
  6. While the chicken is baking, take the rum glaze you made earlier and brush it over the chicken every 20 minutes to keep it moist and flavorful.
  7. Once the chicken is cooked through, take it out of the oven and let it rest for 10 minutes before carving and serving.

Escovitch Fish

This recipe is for a delicious Jamaican dish called Escovitch Fish. It’s fried fish with a spicy pickled vegetable topping.

  • Prep time: 15 minutes
  • Cook time: 30 minutes
  • Makes 4 servings
  • Each serving is about 310 grams

The best part? It’s super easy to make! You’ll love the crispy fish and the flavorful, spicy pickled vegetables on top.

This recipe is for a delicious and spicy Jamaican dish called Escovitch Fish! It’s crispy fried fish with a yummy pickled vegetable topping.

Here’s what you’ll need (Ingredients):

  • 2 pounds of fresh fish (any type will work)
  • 1 teaspoon of salt
  • 1 teaspoon of black pepper
  • 1 tablespoon of brown sugar
  • 4 cloves of garlic
  • 2 medium onions, thinly sliced
  • 1 large carrot, cut into thin strips
  • 4 scotch bonnet peppers (remove the seeds from 2 for less spice, leave 2 whole)
  • 10 pimento berries (allspice berries)
  • 2 ounces of apple cider vinegar
  • Cooking oil
  • 1 lime or lemon (for washing the fish)

Let’s cook it (Instructions):

  1. Wash the Fish: Rinse the fish in water with some lime or lemon juice.
  2. Dry the Fish: Use paper towels to remove as much water as possible from the fish.
  3. Season the Fish: Mix together the salt and black pepper. Season the fish all over, rubbing the spice mix into the shallow cuts you make on the sides.
  4. Fry the Fish: Heat some cooking oil in a pan (enough to cover half the fish) over medium-high heat. Add half the garlic cloves, 5 pimento berries, and one whole scotch bonnet pepper to the oil. Carefully place the fish in the pan and cook for 2-3 minutes. Lower the heat to medium and cook until the fish is crispy on both sides.
  5. Sauté the Vegetables: Remove everything from the pan except for about 1 tablespoon of oil. Add the onions, remaining pimento berries, sliced scotch bonnet pepper, and carrot strips to the pan over low heat. Sauté for 2-3 minutes.
  6. Make the Pickling Sauce: Add the vinegar and brown sugar to the pan with the vegetables. Cook for another 2-3 minutes.
  7. Assemble the Dish: Pour the pickling sauce over the fried fish. Let it sit for a while so the flavors can mix together.

3 Healthy Recipes For Dinner!

Posted on by simonc

With more studies about nutrition and food, more people realize that eating healthy is very simple. Other from being simple, it isn’t that expensive too. It is all about how you make the combinations. And what is the better way to prepare for sleep than making an absolutely phenomenal healthy dinner?  Keep on reading to find our top 3 healthy recipes for dinner!

Egg Roll Bowl

Egg Roll Bowl
Image Credit: Whole New Mom

This healthy meal offers 420 calories per serving. Actually, it has nothing to do with eggs. It’s essentially a mix of ground pork and stir-fried cabbage, with an amazing crunchy texture. The total preparation time for it is 35 minutes.

The Ingredients

  • 1 teaspoon of vegetable oil
  • 1 teaspoon of sesame oil
  • 1 teaspoon of Sriracha
  • 1 teaspoon of sesame seeds
  • 1 teaspoon of minced fresh ginger
  • 1 thinly sliced green onion
  • 1 minced clove garlic
  • 1/2 of thinly sliced onion
  • 1/4 of thinly sliced green cabbage
  • 1 cup of shredded carrot
  • 1/4 cup of soy sauce
  • 1 lb of ground pork

The Preparation

Put vegetable oil in a large skillet over medium heat, then, add garlic and ginger. Cook this combo until it gets fragrant (takes 1-2 minutes). Then, add ground pork and cook until there is no pink texture on the meat.

Now, push the pork meat on one of the sides and add some sesame oil, onion, cabbage, and carrot. Stir fry this combination, and add some soy sauce and Sriracha. You should now cook this combination until the cabbage gets tender (takes 5-8 minutes).

Now, transfer this combo to a plate and adorn it with green onions and sesame seeds.

Taco Tomatoes

Taco Tomatoes
Image Credit: Cooking TV Recipes

Up for a low carb taco variant? Why not make tacos out of tomatoes for a creative twist? Tomatoes will add up to the healthy factor while enriching the taste of your favorite taco meal! The total time to make this dish is just 25 minutes!

The Ingredients

  • 1 teaspoon of extra-virgin olive oil
  • 1 chopped medium onion
  • 1 ounce of packet taco seasoning
  • 3/4 lb of ground beef
  • 4 large ripe tomatoes
  • 1/4 cup of sour cream
  • 1/2 cup of shredded iceberg lettuce
  • 1/2 cup of shredded Mexican cheese mix

The Preparation

First of all, put the extra-virgin oil in a large skillet over medium heat. Then, add onion, and stir it until it softens (takes 5 minutes). Now, add ground beef and taco seasoning to mix things up a little. Start cooking and make sure to break up the meat with a spoon, until it doesn’t have pink texture (takes about 8 minutes). Don’t forget to drain the fat!

Now, flip the tomatoes so that the stem side is facing downwards. Slice them up to create 6 wedges. Be careful not to cut it all the way though! Afterward, spread open the created wedges.

All that is left to do is to divide the taco meat you made among each tomato. Top each tomato with lettuce, cheese, and sour cream for better serving!

Zucchini Lattice Lasagna

Zucchini Lattice Lasagna
Image Credit: theFFeed Food

Classic lasagna is very tasty, but also very unhealthy for you. The zucchini lattice lasagna is a perfect complement for it, as it is much less carb-heavy than your traditional lasagna dish! It will take 1 hour of your time only to prepare this amazing replacement for the regular lasagna.

The Ingredients

  • 2 cups of ricotta
  • 1 cup of Parmesan that is freshly grated
  • 1/2 cup of marinara
  • 3 cups of shredded mozzarella
  • 2 large eggs
  • Kosher salt
  • Black pepper
  • 3 large zucchinis

The Preparation

In the beginning, preheat your oven to 350 degrees. Then, stir together eggs, Parmesan, and ricotta in a small bowl. Now, season this mixture with some Kosher salt and black pepper.

You should spread a thin marinara layer in a baking dish. Layer it with two layers of zucchini noodles, mozzarella, and the ricotta mixture you made in the previous step.

Make a zucchini lattice for the last layer. Also, make sure to layer the zucchini noodles side by side diagonally in the baking dish. Put the bottom half of other noodles and lay another zucchini across diagonally. Repeat this process until you fill the top layer.

Now, season this mixture with some more Parmesan, as well as with salt and pepper. Start baking until the mixture gets melty and the zucchini is cooked (takes 30 minutes). Before serving, let the dish cool off for 10 minutes.

We hope that you found some useful healthy recipes for dinner. It is a guarantee that you will have an absolute blast of a meal with these three choices!

5 Best Cardio Exercises To Do In The Comfort Of Your Home!

Posted on by simonc

Why do cardio at home? Well, for starters, it is convenient, and you can do most of the exercises without paying for a gym membership or for any extra equipment. Also, it saves time while bringing almost the same results as going for a running session in the outdoors. You also don’t need lots of space to do most of the cardio exercises at home. With some creativity in the mix, you can create a killer cardio routine that will bring results in a short amount of time. We have prepared a list of best cardio exercises to do in the comfort of your home, so sit back, relax, and learn with us!

Rope Jumping

Rope Jumping

Jump rope is one of the best cardio exercises just by the fact that it is very simple to start with and burns a lot of calories (approx. 220 calories in 20 minutes). All you will need is obviously, the jump rope, a good pair of shoes, and some space in your room; coupled with lots of patience. The jump ropes are not expensive and are easily packable for travel.

In this cardio exercise, you essentially turn a rope with handles while jumping over it repeatedly. If you do this exercise for the first time, you will probably trip over the rope a lot, so make sure to time your jumps well. Also, for starters, turn the rope with your wrists for the best results. Once you get the hang out of this exercise, you can do a few variations, like jumping on one foot, alternating your feet, double turning the rope, and jumping with knees high.

Jumping Jacks

Jumping Jacks

Another effective jumping cardio exercise gets a spot on this list! Jumping jacks are especially effective, as they burn 100 calories in 10 minutes, and don’t require any special equipment or skills. All that you will need for this exercise are a good pair of shoes and a healthy heart.

So, what you are doing in this exercise is jumping repeatedly to your feet width and circling your arms overhead at the same time and back. Now, the jumping jacks can tax your joints, so make sure to know your limits. There are some variations if you want to up the game, such as doing a squat and then jumping in the air (that is called a plyo-jack) or steeping your feet out instead of jumping.

Mountain Climbers

Mountain Climbers

This is one of the best cardio exercises to do at your home as it is high intensity and engages your core muscles. With this exercise, you raise your heart rate and build your strength and endurance. Also, you don’t need any prior special knowledge or skills to do this exercise, as its concept is fairly simple.

How do you do this exercise? First, get into a push-up/plank position. Then, you just move your knees forward and backward from this position. Keep your back straight for the most optimal results. As you begin doing this exercise, you will feel pain on your wrists, arms, and shoulders, but that is okay. This is the sign that you are strengthening all the joints!

Squat Jumps

Squat Jumps

This is a high impact cardio exercise that is very efficient in burning calories in a short amount of time. Along with this, you will also strengthen your leg muscles! Before doing this exercise, make sure that you have no knee problems, as squat jumps will put most of the load on your knees.

This exercise is very simple to do. Start from a squat position, then jump as higher as possible, and land back in the squat. Afterward, it’s all about repetition. Make sure to land as softly as you can to protect your joints. When you feel comfortable doing something more advanced with this exercise, you can try some variations, such as doing the jumps with your hands behind the head (prisoner squat jumps), or touching the ground when you squat (frog jump).

Burpees

Burpees

Now, enter the hardest cardio exercise on this list! It can burn over 100 calories in 10 minutes. That is, if you can endure this exercise for so long! For burpees, we recommend doing the previous exercises to make you acquainted with high-intensity cardio exercises. Also, patience is rewarded here too!

To do a burpee, squat to the floor first. Then, jump with your feet to the plank position. Afterward, jump back in, and return to the stand-up position. Now repeat as much as you can. When you get comfortable with the basic variation of a burpee, there are some more variations for you, such as adding a push-up to the mix or stepping with your feet backward instead of jumping.

These are the 5 best cardio exercises that you can do in the comfort of your home. They are beginner-friendly and are a great starting point in improving your cardiovascular health through exercise. You don’t need any special and expensive equipment to get to the form that you are dreaming of.

What Is The Mediterranean Diet?

Posted on by simonc

As its name suggests, the Mediterranean diet is the type of diet emphasized by people living in countries by the Mediterranean Sea. Not all of these countries eat the same mind you, as there are some cultural and social differences between them. But, one is certain – with this type of diet, the risk of you getting cancer or any cardiovascular disease will drop down dramatically. That’s why lots of Americans are flocking to this type of diet, as cardiovascular diseases are one of the biggest problems in the US. So, let’s learn what is the Mediterranean diet, and what are its benefits!

So, What is the Mediterranean Diet, Actually?

Following this type of diet follows the dietary principles of the Mediterranean people in the 1960s. Actually, during this period and in this specific region, the risk of heart diseases was the lowest in the world! The traditional food that forms the Mediterranean diet includes fresh produce, legumes, and whole grains, and a healthy dose of healthy fats and seafood.

To be more specific, this kind of food forms the Mediterranean diet:

  • Vegetables. Tomatoes, spinach, onions, cauliflower, carrot, broccoli, etc.
  • Fruit. Apples, oranges, bananas, strawberries, grapes, peach, etc.
  • Legumes. Beans, lentils, peas, peanuts, etc.
  • Fish and Seafood. Sardine, salmon, tuna, shrimp, oyster, crab, etc.
  • Seeds and Nuts. Walnut, almond, hazelnut, sunflower seeds, pumpkin seeds, etc.
  • Tubers. Potato and sweet potato, yam, turnip, etc.
  • Poultry. Duck, chicken, turkey.
  • Whole Grains. Brown rice, corn, whole oatmeal, whole wheat, whole-grain pasta, and bread, etc.
  • Dairy. Yogurt, Greek yogurt, cheese, etc.
  • Herbs. Basil, garlic, mint, sage, rosemary, etc.
  • Healthy Fats. Avocado, avocado oil, olives, extra virgin olive oil.
  • Eggs.

One point to keep in mind is to stay away from added sugars, processed meat, refined oils, and refined grains.

It is recommended to take at least 1 glass of red wine for women, and 2 glasses for men. Red wine can improve your cardiovascular health in the long term. Just don’t indulge too much in it, as it can be counterproductive for your heart health if you go over the limit! Also, now that we are talking about liquid, drinking lots of water is a must in the Mediterranean diet!

Daily physical exercise is a part of a traditional Mediterranean lifestyle. So, make sure to implement some daily physical exercise in your daily life. It doesn’t have to be anything hardcore! Walking around your block every day can do wonders for your health in the long term too.

Some Health Benefits of the Mediterranean Diet

As this type of diet consists of a lot of fresh produce, nutrient-rich food, and a healthy dose of exercise, there are numerous health benefits for you to reap! Let’s list just a few of them!

  • Better Sleep Quality. If you are an older adult facing difficulties sleeping, good news for you! Some studies concluded that the Mediterranean diet indeed promotes better sleep quality in this age group. However, with young adults, there is no noticeable impact.
  • Helps With Losing Weight. As this diet is full of nutrients, and you are not just pumping calories in your system blindly, it certainly helps with weight loss. There are quite a few studies with numerous subjects that report more weight loss on the Mediterranean diet than on some kind of low-fat diet. This makes this type of diet the best one for weight loss!
  • Greatly Lowers the Risk of Heart Diseases. With the combination of less processed food and red meat, as well as low saturated fats, coupled with lots of physical and social activity, the Mediterranean diet style (and lifestyle!) reduces the risk of heart diseases and death by 20% over the regular diet.
  • Keeps You Energetic. For older adults, the nutrients gained from this diet can reduce risks such as muscle weakness and other signs of weakness by a whopping 70%!

So, now that you know what is the Mediterranean diet, are you convinced to make a positive change? Keep in mind that this type of diet is called blasphemy by some because of how expensive it can be. Trust us, if you choose the ingredients well, this type of diet can be cheaper than your regular, and probably much less healthy, diet!

How Much Melatonin Should You Take To Reap Its Benefits?

Posted on by simonc

Melatonin is yet another hormone that we can find in our bodies naturally. Its main purpose is to regulate our sleep and wake cycle, which directly correlates to our night and day cycles too. If you have trouble falling asleep, you probably have lower melatonin levels. While melatonin is certainly powerful for situations like jet-lag, or daily sleep cycle changes; you should dose it appropriately. You can actually “overdose” on melatonin, so it is good to know how much melatonin should you take to gain the most benefits!

Can You Actually Overdose On Melatonin?

Taking too much of a melatonin dose from supplements can actually do the opposite of what you want – disrupt your sleep-wake cycle (circadian rhythm). Other than that, some negative side effects may occur. You may feel tired and very sleepy during the day because of the circadian rhythm disruption. Also, you may get some excessively vivid dreams during the night. Other common symptoms of too much melatonin are dizziness, headaches, nausea, anxiety, and muscle joint pain. One dangerous cause of too much melatonin is increased blood pressure.

Determining the melatonin overdose is often hard because it depends on several factors. These factors are age, body weight, and sensitivity to melatonin itself.

So, you can overdose on melatonin, technically. Of course, the overdose won’t be fatal, as this is just a hormone. Nevertheless, you should pay attention to your melatonin dosage.

So, How Much Melatonin Should You Take For Optimal Benefits?

Most studies conclude that taking melatonin in low doses is the most effective way to reduce insomnia and promote better sleep quality. Generally, you should start with doses between 0,2mg to 5mg, as this range is the safest starting dose. Make sure to dose melatonin an hour or hour and a half before sleep. That way, you will ensure the best sleep quality for yourself.

Of course, the recommended dose of melatonin depends on your age, your body weight and height ration, as well as your sensitivity to the hormone. If you don’t feel the benefits of melatonin on your sleep quality, you can increase your dose for a bit. Just don’t go over the top with the dosage, and always take the melatonin supplement before you go to sleep at night.

Also, please don’t take melatonin supplements with alcohol and caffeine, as these two substances interfere with your sleep-wake cycle and your natural production of melatonin.

Melatonin supplementation is certainly effective for increasing your sleep quality, and is actually one of the best approved supplements for depression! Nevertheless, for some people, melatonin will just make things harder. Some people are overly sensitive to its effects, even at low doses. If you notice that this supplement isn’t helping you sleep better, even with the higher dosage, you should consult with a specialist to determine the cause.

Anyway, we hope that now you know how much melatonin should you take to reap its benefits! It certainly has many benefits, from improving the sleep quality to boosting the moods.

9 Best Approved Supplements For Depression

Posted on by simonc

According to the World Health Organization, depression is now the main cause of disability in the world. It is a mood disorder with an unknown specific cause, that causes persistent feelings of emptiness, and just general loss of interest in almost everything that sparked interest before. Some studies claim that the lack of serotonin levels may cause depression. Still, we don’t what actually triggers it. Nevertheless, depression is also an opportunity for many pharmaceutical companies to develop anti-depressants that can help with depression. For some, natural options are a better fit, and thankfully, there are numerous natural supplements for depression. So, are you ready to learn about some of the best approved supplements for depression?

5 – HTP

This is an amino acid that helps increase your serotonin levels, hence, it may lower the symptoms of depression. Still, the 5-HTP has differing research results, some claiming its long term benefits, while some totally negate its effectivity. Nevertheless, if you keep your dose to the recommended amount of 100mg – 300mg each day, you may see some benefits.

Also, be careful not to use 5-HTP with other serotonin boosters (antidepressants), as you don’t want too much serotonin in your system. That may lead to serotonin syndrome that has some nasty side effects, like heart problems and anxiety.

You can get one of the best 5-HTP supplements on the market in the PipingRock online store!

GABA

Actually, GABA (Gamma-Aminobutyric Acid) is naturally produced in our brain! Also, lots of mainstream anti-anxiety medications like Valium and Xanax use GABA as the base. It is known as the anti-anxiety neurotransmitter because it promotes more effective brain cell communication. That leads to a more profound relaxing experience, reduced anxiety levels, and a boosted mood.

We don’t recommend using the mentioned anti-anxiety medications for your GABA dosage, as they can have negative withdrawal effects. There are some nice GABA supplements on the market, like the one from Prothera.

You can find high-quality, approved GABA supplements from Now Foods.

Omega-3 Acids

Omega-3

Omega-3 acids are essential to our heart and brain function. The acid is found in fish or fish oil, nut oil, and different kinds of plants. Our body cannot produce these acids on its own, so it is important to supplement it properly.

There are two types of Omega-3 acids from fish:

  • EPA (Eicosapentaenoic Acid)
  • DHA (Docosahexaenoic Acid)

Also, there is one type of Omega-3 acid from plant sources called ALA (Alpha-linolenic Acid).

We want to talk a bit more about the two acids that come from fish. There is proof that EPA and DHA are good mood boosters. People have noticed the benefits of these two acids for depression. EPA has even more benefits for your general mood than DHA because it gives a natural balance to Omega-6 arachidonic acid. But, it is important to balance both in your general diet.

Omega-3 supplements aren’t going to be very impactful for depression relief in small doses. One study concludes that if you take a 1,000mg capsule with only EPA will greatly help. So, keep this in mind.

One of the best Omega-3 supplements you can find, with the right balance of all three acids, is from the Sports Balance.

L-Theanine

Well, why does almost every health media format recommend green and black tea for anxiety and depression relief? Well, it’s because they contain this amino acid! L-Theanine promotes relaxation, as it is a natural precursor to GABA, that promotes better brain cell communication, which results in many positive benefits.

The best L-Theanine supplements you can find on the market are from Double Wood Supplements.

Vitamin B

Vitamin B

We want to specify two types of vitamin B here – the B6 and B12, as they are particularly important for our brain health. Actually, low levels of these two specific types of Vitamin B are linked to depression. The main benefit of these vitamins is the better production and control of brain chemicals that control the mood and other brain functions, like memory.

Some studies show great benefits for relieving depression when taking a combination of B-12 and folic acid. The recommended dose is 1mg – 25mg on a daily basis. Also, you can find vitamin B in eggs, dairy, fish, and other meat.

Divine Bounty has probably the best vitamin B supplements out there!

Vitamin D

Wonder why people in those tropical, sunny parts of the world are less prone to depression? Well, the sun is the natural source of vitamin D, which helps relieve depression symptoms. Many studies find correlations with depression and vitamin D deficiency. While this vitamin is good for relieving depression, it is also beneficial with improving the function of neurotransmitters

NatureWise is renowned for the production of one of the best vitamin D supplements on the market!

Magnesium

This is one of the best approved supplements for depression, as it is a natural antidote for stress and probably the best relaxation mineral around. Many people experience heightened feelings of calmness after dosing with magnesium, which is particularly effective for depression relief. You should dose magnesium on a daily basis, as all of the daily vices we so often indulge in deplete it. The ones we would like to mention are sugar, alcohol, caffeine, and stress.

Check out Doctor’s Best for magnesium supplements!

Melatonin

Of course, we all must get into a regular and decent sleep pattern to feel better and more effective. People with depression often have problems with insomnia, and that’s where melatonin comes in. It essentially helps us go to sleep and have a more profound sleep-wake cycle. Once you sleep better, you will feel less depressed after you wake up!

Check out melatonin supplements from Natrol!

St. John’s wort

St. John’s wort

While not approved by the FDA in the United States, St. John’s wort is one of the best natural supplements for depression! This herb with yellow flowers grows wild all over the world, more specifically Europe, parts of Africa, parts of Asia, and in the west of the USA. Most studies claim that the supplements made from this plant are effective in treating mild depression.

The recommended dosage of St. John’s wort supplement is 20mg – 1,800mg on a daily basis if you have mild to moderate depression. Be cautious though, as using St. John’s wort with antidepressives can cause some negative side effects!

NusaPure has one of the best St. John’s wort supplements on the market!

We hope that you got some much-needed information on the best approved supplements for depression. Of course, if you have a hindering depression condition, you should definitely consult with your doctor before embarking on a journey of supplementation!

How To Lower Heart Attack Risk

Posted on by simonc

Heart attack or stroke is a dreaded word. Your heart is one of your most critical organs that determine your overall health and wellbeing. Taking care of your heart is crucial to staying fit and healthy. A lethargic and sedentary lifestyle, lack of exercise, and poor diet are some of the reasons for the rising incidence of heart disease. However, you can prevent or lower heart attack risk by following a heart-healthy lifestyle.

Tips To Lower Heart Attack Risk

Ever wondered what affects your heart health the most? Perhaps it’s your poor lifestyle choices and habits that put you at an increased risk of a stroke or heart attack. Besides smoking, drinking too much alcohol, being inactive and obese, and making poor food choices are some of the harmful habits that you would better want to quit for a healthy heart and lower heart attack risk.

Such habits affect your metabolism and change how cells and tissues work. To make matters worse, they disturb your cholesterol, blood pressure, and blood sugar levels, affecting your overall health increasing the risk of a heart attack. The damage is extended to not only your heart, but also the brain, kidneys, and bones. The risks to your health are too many to ignore. Here are some essential tips to lower heart attack risk.

Eat A Heart Healthy Diet To Lower Heart Attack Risk

No matter what your age is, you want to make healthy food choices to stay fit and healthy. What you eat determines your heart health. The food you eat can reduce your risk of stroke and heart disease. It is important to choose foods low in sodium and saturated fat to lower heart attack risk. You would want to avoid trans fats that do your body no good and raise your risk of heart disease.

As part of a healthy diet plan, it is a good idea to:

  • Include fruits and green vegetables, fiber-rich foods, and healthy fats in your diet.
  • Replace trans fat and saturated fat with heart-healthy
  • Limit your intake of sugar-sweetened beverages.
  • Choose lean meat instead of red meat.
  • Make salmon a part of your heart-friendly diet, because it is rich in omega-3 fatty acids, which is known to reduce the risk of arrhythmia and atherosclerosis, which are key to lower heart attack risk. It also reduces triglycerides. A heart-healthy diet should include fish at least twice a week, recommends the American Heart Association.
  • Include quick-cooking or rolled oats in your heart-friendly meal plans. Avoid instant oats as they may contain sugar. Rich in soluble fiber, oatmeal can soak up cholesterol in your digestive tract just like a sponge, ensuring it is not absorbed in the bloodstream.
  • Eat more citrus fruits that are rich in Vitamin C and flavonoids and reduce the risk of ischemic stroke.
  • Choose soy over dairy products to add protein to your diet without the risk of including unhealthy fats in your diet. As a rich source of polyunsaturated fats that contain fiber, vitamins, and minerals, soy helps lower blood pressure and reduces LDL or “bad” cholesterol levels, thus helping lower heart attack risk.

Get Moving for Heart Attack Prevention

While healthy food is an essential part of your heart-friendly regimen, you cannot ignore physical activity to keep your heart healthy and strong. Spend less time at the desk and more time on the move if you want to lower heart attack risk.

The American Heart Association recommends at least 2½ hours of moderate-intensity exercise per week to make your heart strong. Or you may make it a weekly routine to work out for 1 hour and 15 minutes in any vigorous-intensity aerobic activity to lower heart attack risk. It is a good idea to engage in muscle-strengthening activities, which work for all major muscle groups.

Take It Easy To Reduce Heart Attack Risk

Stress, anger, and hostility raise the risk of heart disease. Find a relaxation method that you can spare time for every day to keep stress at bay. Meditation and yoga are some of the best ways to relax your body and mind and rewind after work, keeping stress levels down. You may want to volunteer or engage in some community or religious services to keep stress down and relax your mind. It is a good idea to avoid situations that make you raise your anxiety levels and make you angry.

Quit Smoking To Prevent Heart Attack

Smoking or tobacco raises your risk of developing heart disease. Quit smoking to lower heart attack risk. Chemicals in tobacco can severely affect your heart and blood vessels, causing a narrowing of the arteries due to plaque buildup, which raises your risk of clogged arteries. Atherosclerosis can result in a stroke or heart attack.

Maintain a Healthy Blood Pressure To Boost Heart Health

The higher your blood pressure, the greater your risk of heart disease. Also known as hypertension, high blood pressure puts extra strain on your blood vessels, causing irreversible damage to the inner lining. As a result, coronary arteries taking blood to the heart become narrowed due to the accumulation of plaque in the form of cholesterol, fat, and other substances.

A Healthy Weight Key To Lower Heart Attack Risk

If you carry excess weight around your belly, you are at a high-risk cardiovascular disease. Being overweight and obese increases your risk of high cholesterol, triglycerides, diabetes, and blood pressure, thus putting you at a high risk of heart ailments.

Weight management can help you reduce your triglycerides and blood sugar levels, thus reducing the threat of diabetes and heart disease.

Get a Good Night’s Sleep Everyday To Lower Risk of an Attack

A sleep deprived body is stressed physically and mentally, which can harm your health if sleeplessness becomes a habit. If you lack good quality sleep, you are at a high risk of blood pressure, obesity, diabetes, and heart attack. Sleep well to lower heart attack risk.

People suffering from obstructive sleep apnea are at a greater risk of cardiovascular disease. In that case, your throat muscles block your airway while you are asleep, causing breathing problems. Such episodes cause disturbed sleeping cycles. When your body lacks restful sleep, you are likely to suffer from high blood pressure, arrhythmia, or heart failure.

Mind Your Blood Sugar

A sugar-laden diet can damage your arteries, cause obesity, and raise your risk of heart disease. Cut down on your sugar intake to reduce the risk of obesity and cardiovascular disease. People who rely too much on artificial sugar-rich foods had higher cardiovascular mortality. If your intake of sugar is more, your liver is stimulated to dump harmful triglycerides and fats into your bloodstream. This further raises the risk of high blood pressure and heart disease.

Watch your symptoms closely and see your doctor if you find anything unusual with your heart health. This may include feeling extremely tired, breathlessness, changes in your heart rhythm, excessive sweating, and pain in jaw or back. Small adjustments in your lifestyle can help cut down the risk of cardiovascular disease and lower heart attack risk.