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Having trouble sleeping? Eat!

Tick tock, tick tock; the clock keeps on ticking and you keep on turning and tossing in bed without hope that you will get a proper eight hours of sleep. What could be the problem causing your insomnia?

According to studies, lack of sleep increases the risks of developing serious medical conditions such as high blood pressure, lower immune system, cardiovascular diseases, diabetes, and even obesity. But, all of these threats can be easily eliminated with one simple solution – food.

You are what you eat, so put a stop to your sleep deprivation by being watchful of your diet as this highly affects the sleep cycle. The next time you find yourself restless at night, remember the tips listed below.    

Going Hungry to Bed  

The majority of people believe that going hungry to bed means losing excessive weight. They couldn’t be more wrong because this is the quickest way to insomnia and weight gaining. Just think about how stressed your body is, hence, you will not be able to get rested. Therefore, have a light snack one hour before going to bed. For example, you can eat one bowl of oatmeal, or some chicken, fish, nuts, and of course, the best popular sleep remedy of them all – a banana.

Oatmeal or Whole Grain Cereals

Whole grains such as barley are rich in magnesium which promotes sleep and helps you fight off the signs of insomnia. The same applies for oatmeal, as this powerful duo provides the necessary nutrients, vitamins, and minerals, not to mention calcium if you add some milk to it.

Chicken, Elk or Turkey

Do you know the sleepy feeling you get after a wealthy turkey Thanksgiving dinner? You have L-tryptophan to thank for it. While chicken also contains amino acids, the food that will definitely put you out like a baby is elk. It contains twice as much L-tryptophan than turkey, so you know what the go-to food is when you want to prevent lying awake at 3 a.m.


When you need to increase your melatonin production (a sleep-inducing hormone) you should try eating fish. Most fish, particularly salmon, tuna, and halibut, are rich with the vitamin B6. This will give your body what it needs to make melatonin, meaning, sleep deprivation will soon become a thing of the past.


Another food high in magnesium, nuts are natural sleep promoters. However, not all nuts are favorable nighttime snacks, therefore, those sleep-inducing properties are found in nuts like almonds, pistachio, and walnuts. Almonds supply the required melatonin, pistachio nuts are a source of B6 just like fish, and walnuts offer melatonin with a bit sleep inducing L-tryptophan’s magic.


Bananas are rich in potassium, or putting it simply, bananas are natural muscle relaxers. In addition, they also provide vitamin B6 and magnesium. These strong nutrients guarantee that you will feel drowsy and ready to go to your dreamland. It’s true, you can relieve insomnia with one banana only.


The lack of sleep is dangerous to our health and overall daily performance. With a few simple lifestyle adjustments, you can wake up rested and ready to take on every challenge. Find the most suitable evening snack from this list and implement it into your sleep diet routine. Your body and mind will thank you.

5 Reasons Women Struggle to Lose Weight

We all want to be in good shape and have a perfect body, but a lot of us keep having trouble shedding those extra pounds that keep coming back no matter what we do. However, losing weight and reaching that coveted number on the scale should definitely not only be all about the way you look, because your health is far more important.


Not maintaining a healthy weight can lead to obesity, which leads not only to premature aging, but also to many dangerous health conditions, such as diabetes, heart disease, and even cancer, to name just a few. This is why it is vital that you do everything you can to shave off extra pounds, especially if you are a woman, because women often struggle much more than men when it comes to losing weight, and here are the most common reasons why.


Going Overboard with the Wrong Foods


“Wrong” here indicates foods that are seemingly supposed to help you lose weight, but instead only result in you eating more and more of them, because they don’t provide your body with the necessary nutrients. There are plenty of such foods that women believe will help them trim their waistline but, because they lack the proper nutrients and contain additives, they don’t make you feel full and only lead to more cravings.


Having Hypothyroidism

Hypothyroidism, or an underactive thyroid disease, refers to a medical condition where the thyroid produces too little thyroxine (T4). Thyroxine is the main hormone secreted by the thyroid gland and it greatly impacts your metabolism. When there’s too little of it, your metabolism slows down and you quickly gain weight, which can be very tough to lose until you actually address the problem and treat the condition.


Having Polycystic Ovary Syndrome


Polycystic ovary syndrome (PCOS) refers to a high level of male hormones (androgens) in women. When this particular condition takes place, one of the many symptoms includes a sudden and inexplicable weight gain. Apart from helping you regulate your weight, dealing with this health issue is crucial for your overall health, because PCOS leads to the growth of ovarian cysts.


Taking Birth Control Pills

Birth control pills can make you gain weight so, if you are taking them, you should consult your doctor to check if they can lead to unnecessary weight gain, so that they can prescribe you some other alternative for birth control.


Experiencing Hormone Imbalances


A lot of hormone imbalances can cause you to gain weight and prevent you from losing it easily. For instance, if you are under a lot of stress, the levels of the stress hormone cortisol in your body increase, stimulating your appetite and making it difficult for you to shave extra pounds.


If you have found that any of these reasons are making it hard for you to lose weight, make sure you deal with the problems right away, because not only will you look much better and, therefore, feel better, but you will also keep your health in top condition.


Part-Time Dieting

Losing weight seems to be one of the highly troubling problems in society; whether you’re having problems with a couple of extra pounds, or if you’re dealing with a serious issue such as obesity which can damage your health, it’s definite that diets are very familiar to you.

Nowadays, medical experts are devoting their time to various conducting researches and studies. The recent results on this subject and in regard to part-time dieting may come as a surprise to you and actually make a difference the next time you step on your scale.

Dieting Is a Shock to Your Metabolism

Every time you change your habits, your body feels them and has a response to it. The key to successful dieting lies in burning more calories than you intake – which is something you’re familiar with. However, what you probably don’t know is that your metabolism gets practically shocked when you put it on a strict diet.

A research done in Australia and published in the International Journal of Obesity shows interesting data. Two study groups were examined; the first one went through a consistent diet which lasted for sixteen weeks, while the other had a break of two weeks in the middle of the process so their dieting lasted for thirty weeks.

Interestingly enough, the second group managed to lose something over ten kilograms while the results for the first one were disappointing – the number tipped just a bit over three kilograms.

More Positive Energy, Less Weight

Another thing you’ve probably experienced every time you enroll in a new diet is frustration. You need to understand that the negativity you’re feeling doesn’t come just from your mind, but from your body as well. This research clearly shows that an adaptive period eases in the whole process. Instead of torturing your body by subjecting it to a strict diet, you should allow a little break.

You should also know that the two groups we mentioned were also examined after the experiment – the second one had less trouble with maintaining the new weight, while the first group bounced back to their original number faster. So, that’s another useful thing to have in mind when you start a new diet.


Losing weight isn’t easy. It requires mental and physical strength. Therefore, make sure to arm yourself with valid information such as this one before you subject yourself to a new eating regimen. Not only that your results will be more satisfying, but you will also be able to take proper care of your health which should be your priority.

The Healthiest Teas and Tea Facts You Need to Know

What is there to learn about this sweet and warm healing potion? We already know that tea is good for health and weight loss, but there is something else to discover. For example, did you know that black tea, white tea, green tea, and oolong tea are all made from the same plant?

That’s right, they all came from Camellia sinensis and the only thing responsible for their unique taste is how they are processed, their growing conditions, and the geographical location. The mystery continues as each of the tea flavors works differently to ensure long-term health. If you wish to see in what manner these antioxidants boost your immune system, just take a look at this list of the healthiest teas.

Black Tea

The black tea color comes from the full oxidation of the leaf due to its remaining on the plant for a longer period of time. Contrary to other teas, black tea is high in caffeine (50-60%), which can definitely boost your energy levels. Then again, the true power lies in its ability to reduce cholesterol and support the cardiovascular system. Hence, the next time you pour a cup after a stressful day at work, be sure that bleak tea will take good care of your heart.

Oolong Tea  

Oolong tea succumbs to oxidation as well, but only partially. So its caffeine level is somewhere between black and green tea. While the flavor is commonly described as an amazing blend of fresh fruit and flowers, oolong tea is used to improve mental sharpness as well as a means of preventing cancer and other diseases. So if you need an immunity kick, consider oolong tea your little helper.

Green Tea  

When it comes to green tea, the process of oxidation stops quickly after picking and heating the leaves. Also, it has the lowest caffeine percentage, 10-30%. Similarly to oolong tea, green tea is packed with antioxidants that promote cardiovascular health and fight off the signs of cancer. In this case, studies suggest that it may reduce the risk of breast cancer and, therefore, keep you in the safe and fit zone for a long time.

White Tea  

The tastiest type of tea of them all, white tea is oxidation free with caffeine levels slightly above green tea limits, but lower than in black tea. Nonetheless, benefits of using this tea include weight loss and antibacterial, antifungal properties that protect your body from various inflammations.


Next time you are on your tea shopping spree, arm yourself with the proper tea weapon suitable to your lifestyle. Although different kinds of this hot beverage have multiple health advantages, make sure to choose the one that will support your daily activities and goals.

How Digital Wellness Coaching Can Improve Your Health

So many people think that losing weight and getting fit requires hundreds of dollars in gym fees, personal training sessions, and fancy nutrition programs. However, new studies show that men and women who worked with digital wellness coaches lost about a pound a month over the course of a year! When you’re struggling with your weight, ten pounds can drastically improve your health and reduce the chance of many of the risks associated with obesity. Plus, digital coaches are inexpensive, making them a valuable tool for just about everyone.


What is Digital Wellness Coaching?

Through chats over the phone or through your preferred messaging service, health professionals will delve into your personal health history, examining your motivations and any areas you’re struggling with. They are trained to motivate you and encourage your plan for progress.


What Has Research Found?

Recent studies looked at two groups of people with similar BMIs to start. The research revealed that 30% of the people who utilized digital coaching services as a way to lose weight, eat healthier, or exercise more, dropped at least one BMI unit over that year, whereas only 22% of the people who did not utilize a digital wellness coach were able to achieve the same results.


What Should I Look For?

You’ll want to find a digital coach who is a pro at the motivational techniques you’ll need to achieve your goals. They should be able to guide you through your wellness journey by helping you to design a health plan that really works for you and working through any issues you might be having. You can expect to talk for about twenty minutes each session, setting up new goals for the next period and addressing any questions or concerns that might have come up during the previous period.


The bottom line is, you don’t need to pay a pretty price to work with amazing professionals who will help you lose weight and get healthy. Get in touch with a digital wellness coach and see what they can do to help you reach your goals!

How to Stay Healthy on a Delicious Diet

Did you know that you don’t necessarily have to limit your food cravings? People are often mistaken when it comes to dieting and the correct way to lose some weight. Although following a dietary program helps you regain a bit of control, it also supports making nutritional mistakes that often endanger normal bodily functions.

However, the trick is finding the right balance. Meaning you can, and you should, enjoy pasta with a glass of wine or occasionally indulge in dairy goods and bread treats. Tasty and healthy can go hand in hand, but only by embracing the “no rules” Mediterranean diet regime.


What is a Mediterranean Diet?    

Mediterranean cuisine is officially one of the healthiest choices people can make regarding their food selection. Traditional healthy living habits of people on the border of the Mediterranean Sea are commonly based upon a lot of fruits and vegetables, olive oil, fish, beans, and nuts but without excluding a balanced dose of meat, dairy, grains, and red wine.

This diet plan is so good for health that even a 2013 study claims people following the Mediterranean program had 30% lower risk of cardiovascular diseases. But the perks don’t stop here, as yet another set of studies point out this diet slows aging on top of protecting our memory and thinking abilities. Thus, not only does it keep one healthy and on the desired weight goal, it also lowers the chances of developing cognitive problems later in life by 19%.


What Can You Eat

Similarly to the Eatwell Guide, a Mediterranean diet meal plan includes a diverse food palette with an exception of avoiding sugar-sweetened beverages and added sugar, processed meat, and other processed foods.

To get a clearer picture of unhealthy foods, try to stay as far as possible from ingredients such as:

  • Soda;
  • Candies;
  • Refined wheat;
  • Soybean, cottonseed, canola, and other types of refined oils;
  • Processed meat like hot dogs, sausages, etc.;
  • Anything with the “low-fat” or “diet” label;


On the other hand, feel free to pamper your body with:

  • Fruits and Veggies: Bananas, apples, strawberries, grapes, melons, oranges, pears, tomatoes, and more.
  • Sea Food and Fish: Tuna, salmon, trout, clams, oysters, etc.
  • Poultry: Chicken, turkey, duck, and so on.  
  • Nuts and Seeds: Hazelnuts, almonds, walnuts, pumpkin seed, sunflower seed, etc.
  • Legumes: Peas and beans, peanuts, lentils, and so on.
  • Whole Grains: Brown rice, corn, whole wheat, pasta, barley, whole grain bread, etc.
  • Dairy: Yoghurt, cheese, etc.
  • Eggs: Chicken, duck, and quail eggs.
  • Spices: Rosemary, basil, garlic, sage, pepper, etc.
  • Healthy Oils: Virgin olive oil and avocado oil.


In addition, you can eat red meat and tubers while drinking red wine, coffee and tea. Of course, without adding extra sugar to the cup.


All in all, the meal of the day is entirely up to you. If you’re looking for balance, just replace candies with a fruit snack several times a day and consume fish twice a day.

Outsmarting Cravings Has Never Been Easier with These Methods

Oh, the food cravings! It’s the worst because it’s very hard to resist eating snacks that are tasty but fattening. Don’t dwell, we have the perfect solution for you.

We all want to flaunt that picture-perfect body we see in magazines. However, it can be pretty difficult when we have so many delicious distractions everywhere around us. When we get that urge to eat everything we can think of, it’s very hard to get rid of it. And unfortunately, it happens to all of us…

But, think no more! We have listed 4 perfect solutions that will help you obliterate any cravings. Just keep on reading and prepare to fight that desire like a real soldier.

  • Eat Protein

Food cravings occur because of psychological reasons. Your blood sugar level drops and your brain processes the information as hunger, which makes you want to eat more. In order to stop this phenomenon from happening, every meal should include some source of lean protein.

Protein controls blood sugar patterns and helps you fight off the cravings.

Foods containing protein also help you feel fuller by producing cholecystokinin which is a natural appetite-suppressant.

That means that you can still eat delicious foods, such as chicken, turkey, eggs, and low-fat cheese while fending off upcoming cravings.

  • Water

Yes, this all-mighty tasteless, colorless liquid may be the key to fighting off those cravings. When your body is dehydrated, your brain confuses dehydration with hunger. That’s when it sends out signals which you can mistake for cravings.

When you get the cravings, try drinking a cup of water first, to make sure that it’s actually hunger instead of dehydration. Almost half the time you will notice that it was thirst after all.

It is recommended to drink at least 2L of water per day, which is not only great to stop the cravings, but it is also amazing for shedding fat.

  • Stop stressing out

Stress is a terrible thing! It is known, among other things, to induce those darn food cravings and influencing eating patterns. Women are especially prone to this singularity.

People who are stressed out usually turn to food to soothe their feelings, which leads to weight gain and fat.

Stress raises your blood’s cortisol levels which are known for encouraging fat gain, especially in the belly area.

The key is to find a productive way to fight it off. You could try meditation, exercising, or any other form of stress-release.


  • Eat nuts

Whenever you have a craving, try eating an ounce of nuts and witness the power it has.

Nuts like almonds, Brazilian nut or even cashew are very healthy. They are filled with minerals, fibers and are also known to be beneficial for fat loss. They will help you change your body’s chemistry for the time being, which results in the sensation of being full. They are filled with fibers and are also known to be beneficial for fat loss.


Now that you know the most effective methods of suppressing those cravings, brighten up and start the fight! You will notice a vast improvement in a short amount of time which will empower you to continue with healthy nutrition and give you that body you always desired.