Posts by :

Avoid Consumption of These 5 Things If You Have Anxiety

“You are what you eat” – this saying is something most people have heard during their lifetime, often enough times to not really take it seriously. However, for those that suffer with anxiety, what you eat can not only affect your health, but can have a serious negative impact on anxiety symptoms and episodes. As unrealistic as it may sound, some foods can actually trigger anxiety in us. Eating wholesome foods improves physical health as well as benefits the nervous system, which plays an important role in the way we feel and the emotions we experience. The following are some foods that should be avoided by people who suffer with anxiety:

1. Alcohol

Alcohol, being a depressant, interferes with the function of the serotonin in our bodies, which operates as a neurotransmitter that regulates our moods. Consuming alcohol, therefore, significantly alters a person’s reactions by impairing our body’s capability of controlling mood. Using alcohol to attempt to ward off anxiety is actually extremely counterproductive because alcohol disrupting our mental disposition will usually result in more anxiety.

2. Sugar

Frequently consuming refined sugar gives our bodies an empty thrust of energy. With the energy levels rising and dropping so quickly due to our body undergoing constant fluctuation of blood sugar levels, this destroys any attempt at mood stabilization. These fluctuations also lead to the release of the hormones adrenaline and cortisol. The effects of these hormones cause many people to feel panic and nervous, which is even worse for those who already suffer from anxiety issues.

3. Caffeine

Caffeine is found in many popular drinks we consume, like: coffee, tea and energy drinks. Caffeine is a stimulant that can trigger the “fight or flight” response in the body. According to studies, this can be extremely detrimental to those who already suffer from anxiety. The effects of caffeine make you moody and nervous, which in turn makes your anxiety even worse.

4. Food Additives

Food additives (such as food coloring and preservatives) used in various products can disrupt the normal function of the nervous system, which can cause anxiety issues to worsen. High Fructose Corn Syrup (HFCS) and Aspartame, which are sweeteners most commonly used in many processed and diet food items, have been shown to have links with increasing anxiety levels along with various other health conditions.

5. Unhealthy Processed Foods

Unhealthy processed foods are full of additives and chemicals. These foods are likely to have long term negative effect on our bodies and mental health. The chemicals used in producing these foods are linked to various health disorders. The delicious or addictive tastes we get from these foods trigger a positive feeling momentarily, but in the long run they destroy our system from within. Avoiding chemicals and unhealthy food items is the best way to go to manage anxiety and be able to avoid anxiety attacks it better.

The Best Smart Phone Apps to Achieve Excellent Fitness and Health

Apps have become an excellent way to achieve better fitness, eating habits, and improve sleep. Below are some great fitness and health apps that can help you stay on get and stay on track.

Yonder is a free app for Android, and provides amazing destinations for outdoor excursions. The categories include swimming, biking, backpacking, and skiing. Users share photos and experiences are shared, providing a unique, and fun way to stay in shape.

Aaptiv offers audio fitness training on demand for Android and iOS. There are personal trainers who motivate individuals to get moving, and encourage exercise. The audio classes offered include yoga, elliptical, treadmill, trail runs, weight training, etc. Energizing music is matched to the specific activity selected.

Headspace is a meditation app for Android and iOS. They offer a beginning program that provides ten minutes of meditation each day for ten days. This is called the Take10 program. Subscribers have access to a multitude of exercises for the mind, ranging from a few minutes, to an hour. The app can be tailored so an individual chooses what they want to pursue. Daily benefits come from visualization, breathing, and guidance.

Forks Over Knives is an app available for iOS and Android that focuses on clean eating. They provide over 200 recipes derived from plants and whole foods. The great recipes are from popular chefs and provide full instructions as well as photos. The app allows users to make shopping lists, save their favorite recipes, and make notes.

Sleep Cycle is a sleep tracking app for Android and iOS, and it is designed to examine sleep patterns. The movements, and sounds made while an individual is sleeping are monitored. The app then wakes the individual during their lightest sleep cycle, allowing the person to wake more refreshed, energized, and motivated.

SideChef is another cooking app available on iOS and Android. There are amazing photos, and a large library of recipes. The difference is the prompt that provides step-by-step instructions through voice activation. Cooking healthy becomes easier since an individual does not have to touch their phone. The timer is built-in so the cook will be informed when a recipe has finished cooking.

Keelo is available for iOS and Android, and is an app designed for highly intense interval training. The workouts last seven to twenty minutes, and focus on conditioning, cardio, and strength. The goals of the individual are used to devise the correct workout plan. A virtual coach is available to ensure the person continues with the workout. This helps make certain all fitness goals are reached.

5 Foods That Can Help Lower Your Blood Pressure

Hypertension, better known as high blood pressure, is not a joke. When you have this condition, your risk of having a heart stroke or heart attack are increased significantly, both of which are life-threatening consequences. The Center for Disease Control estimates that 75 million Americans have hypertension. This is at least one-third of the American population. To be honest, some Americans are obviously not taking this condition seriously. If you are one of those Americans that suffer from high blood pressure, below are some foods that can help you keep your blood pressure under control.

1. Leafy Greens

Some people will complain about eating this kind of food, but leafy greens can be life changers. The following are some great leafy greens to add to your diet:

• Arugula
• turnip greens
• spinach
• beet greens
• romaine lettuce
• kale
• collard greens
• Swiss chard

To make the leafy greens more enjoyable to eat, you can mix them in with some fruits and nut milk to make a great smoothie. Mixing fruits in with the leafy greens will make the smoothie taste like the fruits you add versus tasting like the leafy greens.

2. Berries

Berries contain organic compounds called flavonoids, which are the reason that berries are so effective in the fight against high blood pressure. Berries should be easy to add to your diet. Though berries are best in their natural form, you can get berries into your diet in other ways. Many sherbets and yogurts contain berries. You can put them on your cereal too. They are also a great addition to the smoothies you can make with the leafy greens.

3. Bananas
Bananas are full of the mineral potassium. Potassium is important in helping to manage high blood pressure because it lessens the effects of sodium.

4. Dark Chocolate
Studies show that dark chocolate is very effective in lowering blood pressure. You could mix the dark chocolate with yogurts and berries. This particular food would seem to be one of the most enjoyable ways to lower your blood pressure.

These are just a few of the great fresh and whole foods that can help to manage high blood pressure. Also, an important point to consider is that avoiding processed foods and sugary foods will significantly help as well. In summation, fresh whole foods will help you achieve a potentially longer and healthier life.

When to Eat Fruit: Two Simple Rules

Fruit is a powerhouse food, containing the vitamins, fiber, sugar, and hydration that our bodies crave in wonderful colorful packets of all shapes and sizes. Fruit can be tossed into smoothies, chopped up into salads, or eaten singularly au-natural and on-the-go. This miraculous food is packed with healthy sugars, so it is best to keep these two simple rules in mind when it comes to eating fruit, especially if you are trying to lose weight.

What is the best time to eat fruit?

Rule # 1: Eat fruit in the morning, or between meals

Fruit is perfectly packaged by nature in a way that makes it a great on-the-go snack. Throw an apple into your brief case, or toss a clementine into your purse! Fruit contains natural sugar molecules, which our brains and bodies need for fuel. If you are working and start to feel light-headed or hungry, fruit would be a perfect snack to get you through until the next meal. Fruit is digested quickly (compared to a heartier snack, like nuts or cheese), so you might notice that you are hungry again after an hour or an hour and a half. Fruit makes a great light pick-me-up snack during the work day, that won’t leave you feeling tired. Instead, it delivers energy through the sugar and water that it offers the body. Because sleeping leaves us dehydrated, fruit is an excellent energizer in the morning as well. A grapefruit will leave you feeling more awake and alive than even a cup of coffee!

What is the worst time to eat fruit?

Rule # 2: Avoid fruit with your meals, or after a workout.

If you are interested in losing weight, you should try to limit fruit intake with meals. Food molecules take different amounts of time to break down in the stomach, and because fruit has a great deal of fiber in it, it can slow down the work that your stomach is doing. Fruit should also be avoided directly after workouts. After a hard work out session, lean towards proteins which help your body recover rather than delivering simple sugars. Our bodies use different macro-molecules in different ways, and our muscles need protein to rebuild. Fruit can give your body nutrients, water, vitamins, and fiber, but if your body needs protein, you might continue to crave foods and overeat. This leads to weight gain.

The Best Diet for a Healthy Pregnancy

The Best Diet for a Healthy Pregnancy

What you eat during pregnancy is extremely important not only for your health, but also for the health of your baby. What you eat and drink will be your child’s main source of nourishment, so it’s important that you consume the right foods. Your baby needs a variety of nutrients to grow properly, so you should always try to choose food and beverages that provide these healthy nutrients.

What to Eat

The important nutrients to include in your diet include iron, calcium, folic acid, and protein. Foods with iron include meat, poultry, fish, and dried beans and peas and eggs. Calcium-rich foods include milk, yogurt, cheese, and calcium-fortified juices. Some great foods to include ensure you get folic acid include leafy green vegetables, breads, pastas, and fortified or enriched cereals. Eating organic during this time will ensure your baby will be receiving nutrition free of pesticides and chemicals.

What Not to Eat

The biggest thing to avoid while you’re pregnant is caffeine. Since caffeine has been linked to a higher rate of miscarriage, low birth rate, and can raise your baby’s heart rate, it’s recommended to have no more than 200mg of caffeine per day. Many mothers choose to stay away from caffeine entirely to be safe. Alcohol should be avoided at all costs. You should also stay away from fish that contain high levels of mercury because mercury can pass through the placenta, causing issues with your baby’s brain, kidneys, and nervous system. Fish which is usually found to be high in mercury are mackerel, swordfish, and shark to name a few. Other foods to avoid include raw or under cooked meat as well as unpasteurized food.

The goal is to eat fruits and vegetables through most your pregnancy, though it’s okay to splurge on your pregnancy cravings occasionally. Aim to have around 2-4 servings of fruit and at least 4 servings of vegetables daily. Also, try to eat 6-11 servings of grains, 3 servings of protein, and 4 servings of dairy for a well-rounded diet that is healthy for both mother and baby.

Along with proper nutrition through diet, you should also take a prenatal vitamin. This will help fill in where your diet may be lacking. Pregnancy is unpredictable, so you’re bound to go off track with your diet occasionally. Taking a prenatal vitamin each day will ensure that you and your unborn baby are getting exactly what you need to guarantee a healthy pregnancy. Your doctor can recommend the best vitamin for you.

Foods To Avoid During Pregnancy

Foods To Avoid During Pregnancy

If you’re pregnant or planning to become pregnant soon, you may have heard all kinds of advice on what you should or shouldn’t eat during pregnancy. How do you know which foods to avoid during pregnancy based on medical research and what’s just an outdated bit of folk wisdom? Here are some facts about foods that should be avoided during pregnancy according to the Mayo Clinic.

1. Certain Seafood

You don’t have to avoid all seafood entirely during pregnancy, but you should be aware of seafood that’s high in mercury. The U.S. Food and Drug Administration (FDA) recommends avoiding the following species of fish during pregnancy:

• King mackerel
• Shark
• Swordfish
• Tilefish

For other types of seafood, you will probably be safe eating no more than 8-12 ounces per week. These types of seafood include:

• Anchovies
• Catfish
• Cod
• Light Canned Tuna
• Pollock
• Tilapia
• Trout

When eating seafood, make sure that it is fully cooked, because raw and undercooked seafood pose a risk of bacterial and viral contamination that can give you food poisoning. High levels of mercury are unsafe to eat during pregnancy because, according to the March of Dimes, babies exposed to mercury in the womb are at risk for brain damage, hearing problems, and vision problems.

2. Undercooked Eggs, Poultry, and Meat

Eating rare meat and undercooked chicken, turkey, duck, or eggs poses a risk like that of undercooked and raw seafood. Namely, these foods may contain bacteria that could give you food poisoning. Hot dogs and lunch meats should also be cooked until steaming hot or else avoided because of the rare but serious possibility of listeriotic contamination.

Be aware that some foods, such as Caesar dressing and eggnog, call for uncooked eggs as an ingredient. If you’re unsure of the ingredients of any homemade or restaurant food product, don’t be afraid to ask.

While it is rare for cases of bacterial food poisoning to affect babies in the womb, you may have a more severe reaction to bacterial food poisoning while pregnant than you would before and after pregnancy. Unwashed raw fruits and vegetables should also be avoided to reduce the risk of bacterial food poisoning.

3. Unpasteurized Foods

Most dairy products, such as milk and cheeses, are sold pasteurized to prevent the risk of bacterial contamination. However, certain kinds of products can be sold without this added layer of safety. They include unpasteurized juices, unpasteurized milk, and soft cheeses such as bleu cheese, Brie, and feta. If a juice, milk, or cheese product is clearly labeled as pasteurized, then it is safe to eat during pregnancy.

4. Herbal Tea

Many people are aware that alcohol should be avoided during pregnancy due to the risk of serious complications known as fetal alcohol syndrome and that excessive amounts of caffeine are still being studied as a potential risk factor for developing babies. Did you know that herbal tea should also be avoided during pregnancy?

Some kinds of herbal tea are specifically marketed for pregnancy, but since the effects of all the types of plants in herbal teas are unknown, it is best to avoid herbal teas unless you have asked your health care provider about a specific kind of herbal tea and gotten the okay to drink it during pregnancy.

Remaining Vegan During Pregnancy

Remaining Vegan During Pregnancy

Keeping a vegan diet during pregnancy shouldn’t cause any extra worry. Including a variety of vegan foods into your diet will keep both you and your baby healthy throughout. Maintaining open communication with your midwife or doctor will also help. They can suggest supplements that will make up for what you may be lacking in your diet. Most importantly, knowledge about the foods you are eating and how they are absorbed into your body will allow for you to better plan the meals you need to eat during pregnancy.


Iron deficiency is one of the biggest concerns with a vegan diet. Iron supplements is a viable route to take, but knowing which foods contain iron and which foods allow for iron absorption is a good idea.

Leafy greens like kale, chard and spinach as well as legumes are excellent sources of iron. Certain breakfast cereals and enriched breads and pastas contain iron as well. Soy products are great, but too much can inhibit your body’s ability to absorb other needed vitamins, whereas fermented soy products (tempeh, miso) will not.

Vitamin C helps your body absorb iron. Make sure to included foods like broccoli, tomatoes and fruits into your meals to assist your body. It is best to limit the amount of coffee and teas consumed. They are high in polyphenols and tannins that reduce iron absorption.

Brain Development

Vitamin B-12 and omega-3 fatty acids are essential for brain development. Omega-3 fatty acids are mostly found in fish products and B-12 in animal products. There are a variety of supplements that can be taken. Adding flax seed and walnuts (omega-3) and fortified foods and beverages (B-12) this obstacle can be easily overcome. Nutritional yeast will also help boost your B-12 intake.

Iodine is also important for brain development and easier to obtain. Adding iodized salt to your meals and eating dried seaweed will provide a substantial amount.

Calcium and Vitamin D

Calcium is easy to obtain, but with Vitamin D your body will not absorb it. Eat a variety of green vegetables like cabbage, bok choy and broccoli as well as white beans, tahini and almonds to obtain calcium. Soy and almond milk are excellent sources as well. Vitamin D can be found in many types of fortified cereals and juices. It is also found in prenatal supplements.

The most important thing to remember about a vegan diet and pregnancy is to always talk with your midwife or doctor. It is why they are there. If you are showing signs of missing certain nutritional needs they will help guide you through the steps you need to take. It could be as simple as adding more greens to your diet or taking prenatal supplements. You should not have to change your vegan ways because of pregnancy.

Diet Trends: The Best YouTube Channels

Diet Trends: The Best YouTube Channels

Not so long ago, keeping fit by sticking to a healthy diet was an expensive endeavor; you had to either pay for the services of a nutritionist, or purchase how-to DVD’s to learn how to make healthy meals and eat right. Things are much different now. Anyone who has access to internet and loves to YouTube can benefit from several channels that uploads their healthy eating tips for free. Here is a list of our very best YouTube channels that you need to follow for diet trends.

Fully Raw

As you can tell from the name of these diet YouTube channel, it is all about prepping raw Veggies. Brought to you by Kristinia Carrillo Bucaram, the channel continues to win dieting aficionados. With a following of just over 6 million, this channels keeps up with the mass demand by regularly posting videos of how to make easy yet healthy raw vegetable fixes. One of our best on the Fully Raw menu is the 100% pumpkin pies.

Deliciously Ella

If you follow dieting blogs, you have probably come across Ella Woodward blogs. She makes some of the most helpful diet blogs. If you liked her blogs, you will like her YouTube channel even more. She shares with her subscribers’ various creative ways of making delicious treats from your veggies. Deliciously Ella has so many subscribers because her recipes are so easy to make and she utilizes ingredients that you will not struggle getting from your local grocery store. Other than that, she is always keen to get back to her subscribers, answering questions on various healthy living topics.

Fit Men Cook

Fit Men Cook is a diet trend YouTube channel hosted by Kevin. This is the diet YouTube channel of choice if you are looking for healthy recipes when working with a tight budget. Kevin shows you that you do not have to rob the bank to get healthy ingredients. The creative diet genius, takes you through some easy to make body-building recipes then goes further to advise his subscribers on how to save on groceries. Join the party of more than one and half million subscribers and enjoy making low-budget healthy meals.

You can find a lot of resources on diet trends on YouTube. With the information available today, we now have no excuse as to why we cannot eat healthy. From affordable healthy recipes to mouthwatering snacks made by of veggies, you will never be out of ideas.

Movies For Foodies? Give These A Try

Movies For Foodies? Give These A Try

If you’re interested in food, you may want to watch one of these films. Read on to find out what all you can watch that will possibly change the way you think about what you eat…or don’t eat.

Fed Up

This one is good if you are concerned about what the kids of this country are eating.

This movie talks about the amount of sugar that has been added to the diets of many of America’s kids. It’s true that many kids have become obese because of sugar, and there has been legislation that has been denied in Congress. If you’re interested in how diets are made up of too much sugar, then watch this one.


This one is good if you’re thinking of getting on an all-vegetable diet. This could provide the moral impetus for becoming a vegan or vegetarian.

It’s true that farming animals is the top threat to the environment, and this movie proves it. This threat is larger than the threat of fossil fuels. The meat industry has ties to the government, and big organizations like Greenpeace keep quiet about what happens when farms get big.

More Than Honey

This one is good if you are interested in bees and the production of honey that they make possible.

As you may have heard, the number of bees in the world is getting low. If there are no bees, then we cannot live, either. There is so much that bees affect, and it has to do with food supply, largely. This movie delves into the problem of bees and how they may not survive.

Chef’s Table

This one is good for foodies.

This film looks at the insider life of some of the top chefs in the world. There are other movies like this, but this one is unique. If you want to know who’s in charge of food culture in the world, then watch this to find out more.

A Matter of Taste

Fine dining aficionados.

This is a movie about the story of a young chef, who was once critiqued for not living up to expectations. He’s now a successful chef, and he has lived to tell his tale. You’ll want to watch this to find out how he overcome the people in his life who were telling him he wasn’t good enough. This is a film that has resonance beyond the world of food, but it is interesting to those who may be intrigued by fine dining, also.

The Best Kitchen Tools For A Raw Food Diet

The Best Kitchen Tools For A Raw Food Diet

When the urge to consider a diet made up of raw food strikes, having the necessary tools is imperative. Whatever benefits you hope to achieve, stock your kitchen first. This will help to ensure your success.

A critical tool to have is a sharp knife. A knife is necessary when cutting or slicing raw foods. A chef’s knife and a paring knife will be the ones you will probably use most often. Ceramic knives work incredibly well on raw foods. Due to the lightness of their weight, they will help prevent too much pressure being placed on your wrist. They also stay sharp for many years, saving you money on constant replacements. Having a good sized cutting board will make your knives work more efficiently.

Another necessary item is a blender. For any type of sauce, or raw nuts and cheeses, your blender is what assures a smoother, richer texture. Purchasing a blender with several high-speed options is best when preparing juices. A blender not equipped with high speeds will not produce good results.

Food processors are essential as well. To overcome the cost, check with your friends and family. Chances are excellent you will find someone who owns one, but does not make use of it. Borrowing a food processor will help you to see the benefits before you make your purchase. When making almost any type of raw salad or dessert, a food processor is your key to success. For individual servings, mini food processors may be the perfect choice. Experimentation with the different attachments is a lot of fun and usually yields nice results.

A Mandolin is a tool that will allow the shredding of raw vegetables quickly and easily. Many vegetables, such as zucchini, can be made into noodles with a mandolin. This tool can also add a nice decorative look to your raw vegetables.

Juicers have become popular because they make healthy, fresh juices as well as sauces. A citrus juicer is ideal for citrus because they are smaller in size, easy to keep clean and take away the need to peel your fruit. Many fruits have vitamins and minerals in the skins, so eliminating the need to discard them is an excellent choice.

Take your time when picking put the tools you will be using for your raw foods diet. Having the correct tools will allow you ease of preparation which is a key factor in enjoying your diet.