Stevia: An Organic Sugar Substitute with Zero Calories

 
Spoon spilling sugar onto a cup
Photo by Mathilde Langevin on Unsplash

Processed sugar is a substance that a majority of the human population is addicted to. From fizzy drinks to our favorite chocolates, a lot of today’s everyday dietary items are overflowing with processed sugar. You may have heard of the statement that a 250 ml serving of carbonated drinks has seven teaspoons of processed sugar in it or you may have heard some associated version of this.  

Processed sugar is packed with calories, and that makes its excessive use detrimental to the human body. Having more sugary items in your daily diet can shoot up the total calorie count to unhealthy levels. Our contemporary lifestyles with minimal physical activity can’t burn down all those excess calories that we consume in the form of sugar. Nearly one-third of the US population is suffering from obesity, and the use of excessive sugar products is one of the main reasons behind that.  

Sugar with Zero Calories

Sugar substitutes with zero calories and without their typical characteristics have been around for quite some time. Diabetic patients, for instance, have been using artificial sweeteners for their caffeine drinks for decades. However, all those sugar substitutes are synthetic. Moreover, they are not feasible to be used as a wider substitute for regular sugar. In addition, there have been studies that associate these types or sweeteners with cancer and other diseases.

Stevia: The Organic Sweetener?

Stevia Sugar Substitute
Photo SS

Amid all the sugar substitutes available in the market, stevia extract might be the only organic option. Stevia is a leafy plant that belongs to the botanical family of ragweed. Stevia has a variety of sub-species from different geographic regions. For instance, stevia known as candy leaf is mostly cultivated in Arizona, New Mexico, and Texas.  On the other hand, some of its species are native to Paraguay and Brazil.

The stevia strains grown in South America are more in demand because they are sweeter than any other of its species. It is believed that native people in the region have been using stevia as a natural sweetener for hundreds of years.  

Not Like Regular Organic Sweeteners

Jar of sugar cubes
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There are multiple organic sweeteners. Sugarcane is the single largest organic source for sugar production. Moreover, the roots of sugar beets are also used to produce natural sweeteners. All these organic sweeteners have one thing in common, i.e. they are packed with calories.

Stevia, on the other hand, is distinguished from the other organic sweeteners because it is completely free of calories. This quality of stevia makes it a sought-after commodity in the market of sugar substitute products.

Before we delve into the details of the nutritional use of stevia and its implications, it would be interesting to have a brief look at the history of this zero-calorie sweetener plant.

History of Stevia

An Italian botanist, Moises Santiago Bertoni, is believed to have discovered stevia at the end of the 19th century in Paraguay. It is important to mention that native Paraguayans were using the plant for hundreds of years. They used to call it kaahe (sweet herb) in their native language. From being used as a medicine ingredient to a sweetener, stevia already had extensive use when Bertoni stumbled upon this plant. At the time of discovery, Stevia was mostly grown in the wild, but after its saplings were identified and brought across the globe, it quickly turned into an easily available herb.    

Benefits of Stevia

A stevia leaf has zero calories, but it is 200 times sweeter than regular sugar. Apart from providing zero-calorie sweetness in foods and drinks, stevia has also been studied for some of its medical implications. For instance, a study conducted last year indicated that stevia has shown positive effects against endocrine disorders. However, that was not a conclusive study. To make the medical use of stevia acceptable on a professional level, more research is definitely required.

Stevia as a Sugar Substitute and FDA Directives

Stevia is currently a part of the global sugar substitute market. However, the FDA has a contingency that only allows a particular extract (high purity steviol glycosides) safe for consumption. They have warned against the use of stevia leaves and crude extracts. The federal regulatory body believes that not enough research exists to back the use of untreated and whole stevia leaves. The FDA cites that crude stevia samples have not been tested for their effect on blood sugar levels. Moreover, researchers have yet to find the stevia effects on cardiovascular, reproductive and excretory systems.

It has also been noted that the ingestion of untreated stevia might lead to lower blood pressure. Under normal circumstances this would be a benefit; however, without maintaining control or monitoring of your blood pressure, it could be risky. Moreover, scientists believe that stevia has unknown effects on anti-microbial and anti-inflammatory activities within the body. This vagueness definitely makes it risky to use stevia in its raw form.

Market Overview of the Sugar Substitute Industry

Three years ago, the market for sugar substitutes was capped at $13 billion. It was also forecasted that it would expand to $16.5 billion by the end of 2020.  In 2000, 18% of US adults were using artificial sweeteners. By 2012, this number went up to 24%. The US Department of Agriculture has concluded that US citizens have dropped the use of added sugar in the new millennium. All these findings clearly suggest that there is a lot of potentials for stevia to become the leading sugar substitute given that it has received the required scientific approval.

Zero-Calorie Items Might Not be the Ultimate Solution

Theoretically, cutting down calorie intake to minimum levels is the ultimate solution to deal with obesity. However, many nutritionists believe that that’s not the case. Some research studies have also raised doubts regarding the overselling of zero-calorie items to shed extra pounds. A study conducted in 2014 revealed that a low-calorie diet could lead to the development of overeating behavior in animals.

All things considered, more research is needed to validate the intended benefits of stevia. Moreover, it is also imperative to assess the actual effects of low-calorie diets on obesity in more detail. We would also advise our readers to not add stevia to their diet without prior consultation from certified physicians.  

Everything You Need to Know About Choline

basket of eggs
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People love eating eggs because they are delicious, easy to cook, and offer plenty of nutritional benefits. Packed with protein, healthy fats, selenium, vitamin D, and a variety of other minerals and vitamins, eggs are an essential part of a healthy, balanced diet.

There is, however, one nutrient that eggs contain that people do not know a lot about –  choline. Note to be confused with chlorine, choline is a B vitamin, which also happens to be an essential nutrient. Choline is a nutrient that plays an important role in the biological processes of the human body. It has an important part to play when it comes to the signaling between cells and nerves, transportation of cholesterol in the body, and even energy metabolism.

Acetylcholine is a chemical produced by the brain, which is part of the processes involved with our memory. This vital chemical compound cannot be made without the intake of choline. Choline also contributes to the production of sphingomyelin and phosphatidylcholine – both of which are vital parts of cell membranes.

The human body can produce choline naturally but only in small amounts. To furnish healthy levels of choline, it is necessary to add nutrients to your diet that contain this essential element. Choline can be found in several different foods and if there is a serious deficiency, you can take choline supplements that are available in retail markets.

Health Benefits of Choline

There are several benefits that you can reap by having this nutrient as a part of your dietary intake. Here is a look at some of the most prominent ones.

Better Liver Health

If the human body does not get enough choline, it can contribute to liver issues. According to a study published by the American Journal of Nutrition in 2007, you need a healthy intake of choline to help your liver function properly.

This study saw almost 60 adults given a diet which contained 550 mg of choline for 10 days. After that, the sample of adults being tested was fed a diet that contained less than 50 mg of choline for up to 42 days. There was a massive difference in how things turned out. Almost half of the women who had not yet undergone menopause developed muscle damage and a fatty liver problem. Similarly, 80 percent of the women who had undergone menopause developed fatty livers and muscle problems. Furthermore, 77 percent of the male demographic in the sample developed similar issues with their livers during the second phase of the test.

Cognitive Function

An observational study suggested that choline played a significant role in the cognitive functioning of men and women. This proves that choline is necessary for the normal development of the human brain and the neural pathways, which are responsible for enhancing memory. The cognitive performance of participants who had lower levels of choline was poor compared to the participants who had proper levels of choline in their systems. Their performance was measured through their speed of perception, global cognition, sensorimotor speed, and executive function.  

Choline and Pregnancy

Building on the necessity of choline for the healthy development of cognitive brain functions, a report was published by the Journal of the American Dietetic Association. The report stated that increased consumption of foods containing high levels of choline contributed to the development of the brain in the fetus of pregnant women. Studies conducted on animals have shown that if they consume a high choline-based diet in the first year after their birth, they have enhanced memory skills throughout their lives.

How Can You Detect Choline Deficiency?

A person may experience several health issues due to choline deficiency. These include memory problems, muscle damage, insomnia, and excessive fatigue. If an individual has a problem of severe choline deficiency, they might experience nonalcoholic fatty liver disease and significant liver damage.

What Are The Sources of Choline?

Several foods are rich in choline content. Eggs, beef liver, and soybeans are some of the choline-rich foods. Choline can also be found in good quantity in some other foods like mushrooms, potatoes, chicken, dairy products, fish, nuts, seeds, and whole grain foods.

Here is a look at the example of foods containing choline and the quantity of choline in them:

    • Wheat germ: 51 mg of choline per ounce
    • Broccoli: 31 mg of choline per every half cup
    • Chicken breast: 72 mg of choline per 3 ounces
    • Eggs: 147 mg of choline for every large egg
    • Beef liver: 356 mg of choline per 3 ounces (the highest amount)

Precautions When It Comes to Choline

While choline is an essential part of our diet, there are some considerations that you should keep in mind when consuming it. If taken in high dosage, choline can cause certain adverse effects, including body odor, nausea, vomiting, sweating, low blood pressure, salivation, and liver damage.

According to a study, the deficiency of choline can increase the levels of certain amino acids in the body which are linked to heart disease. This is why having a good intake of this nutrient has also been linked to healthier hearts.

It is important to take notice of the fact that choline supplements should never be solely relied on for the intake of choline. It can cause health concerns. It is always better to rely on regular dietary items to fulfill your choline needs.

Recommended Intake of Choline

While it has still not been established exactly how much choline a person should take in a single day, there are certain guidelines about the recommended intake. The Food and Nutrition Board of the Institute of Medicine recommends that the proper intake of choline per day for men is at 550 mg. For women, the recommended choline intake should be at 425 mg per day.

Final Thoughts

A lot of people can meet their daily needs for the intake of choline through their regular diet without having to take any extra precautions for it. Of course, there are some cases where a person is unable to fulfill their basic daily requirement of choline intake. If you are worried about the possibility of choline deficiency, it is recommended that you do not start taking supplements of choline on your own.

It is best to go to a certified dietician or your physician to share your concerns about the matter so that if you do need to take supplements, you can get the best possible dosage based on expert opinion.

Five Healthy Fats You Need in Your Diet

Avacodes and Salmon on a plate
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When people think of fats in their diet, they tend to demonize them. Fats are linked to cardiovascular diseases, obesity, cancer, diabetes (type 2) and more. In fact, foods that have fat in them have been vilified to the point where you can now find fat free or low-fat versions of them.

On the other hand, before you shun them from your diet, you should consider that they are needed by your body for various functions. In fact, following dietary guidelines, you have to make sure that you get 20% to 35% of your calories from fats. The lowest that you can opt for is 10% fat in your food but it is usually not recommended.

Unusually, the average diet gives one 34% to 40% of calories from fats. Couple this with poor exercising habits or a sedentary lifestyle and this fat is not burnt off but stored. With each meal, you keep adding to the stored fats and this creates a surplus that is unhealthy for your body.

Differentiating Between Good Fats and Bad Fats

To better understand these nutrients, you need to take a closer look to see that not all fats are equal. There are good fats and bad fats in your diet that make a major impact on you. Take a closer look to understand them here:

Bad Fats

There are actually two types of bad fats that you can find in your diet. Both of these are harmful to your cardiovascular health. Another distinguishing factor is that they are usually in solid form at room temperature.

  • Saturated Fats – These are usually animal-based fats and are typically found in certain meats and dairy products. High amounts of saturated fats can increase the cholesterol level in your body and increase the risk of developing cardiovascular diseases. If your diet is high in refined carbohydrates as well, you can amplify your chances of developing diabetes (type 2) as well.
  • Trans Fatty Acids – These are usually plant-based fats but and are wrongfully assumed to be healthier. Present in hydrogenated vegetable oils, these are extremely harmful to you. With trans fatty acids, your risk for cardiovascular disease is drastically magnified because these fats inhibit the production of good cholesterol and raise the level of bad cholesterol more than saturated fats.

If you eat junk food and fast food on a daily basis, it is very likely that your diet is high in saturated fats and trans fatty acids because these are present in high amounts in fried foods, dark meats such as pork, beef, and lamb, lard, shortening, baked goods, processed foods and snacks such as popcorn, crackers and more.

Good Fats

Like the bad ones, there are two types of good fats in your body and they are healthier for your heart. Unlike the bad fats, these are usually in liquid form at room temperature.

  • Monounsaturated Fats – These are found in a number of different foods and oils and when taken in moderation, they can improve the level of cholesterol in the body and also reduce your risk of developing cardiovascular diseases. They also boost production of high-density lipoprotein – HDL in the body that is good for your body.
  • Polyunsaturated Fats – Largely found in plant-based oils and foods, polyunsaturated fats are also good for your body. They also contain Omega 3 fatty acids which improve coronary health by boosting the health of your cardiovascular system. They can also boost heart function and prevent heart arrhythmia.

Eating healthy organic food items can help you introduce monounsaturated fats and polyunsaturated fats into your diet. Again, care needs to be taken since these fats have to be eaten in moderation to benefit your body. Anything in excess can harm your body.

The Good Ones You Need in Your Diet

Now if you are thinking of adjusting your diet, you need to ensure that you include the following items in order for you to be healthier:

  • Coconut Oil – Extra Virgin

Good for your skin and your hair, coconut oil is also good for your heart. It contains high amounts of antioxidants that improve your cardiovascular health. The anti-inflammatory properties of coconut oil can also improve joint health and reduce the chances of developing arthritis.

  • Olive Oil – Extra Virgin

Extra virgin olive oil is extremely good for your heart since it has high amounts of monounsaturated fats. It also protects cells from damage and improves cognitive function and memory. In many cases, it has also been found to help improve chronic inflammation. Take care when buying it to ensure that you aren’t using fake olive oil.

  • Ghee and Butter

While butter is usually skipped, it has good amounts of Omega 3 fatty acids and Omega 6 fatty acids that improve brain function, skin condition and also helps improve your hair too. Moreover, both these fatty acids are not naturally produced in the body so they should be included in your diet. Similarly, ghee, also known as clarified butter, is high in vitamin A, D, E and K2. It improves bone health, boosts cardiovascular health and is also naturally lactose-free.

  • Avocados

Extremely rich in monounsaturated fatty acids, avocados boost good cholesterol in your body. They also have high levels of vitamin A and E and have antioxidant properties that boost your immune system. It also has good amounts of proteins and folic acids, which improves the health of your reproductive system, effectively minimizing birth defects.

  • Fatty Fish – Omega 3 and 6

Fatty fishes are oily ones such as sardines and salmon and are very high in Omega 3 fatty acids and Omega 6 fatty acids. They also have healthy amounts of vitamin A and E that improve your skin, hair, and nails. They also improve brain function and definitely contribute to keeping you younger.

Making Any Changes in Your Diet

Before you make any changes in your diet, always remember to consult with your physician or a proper dietician. Make allowances for your special dietary needs, particularly if you are allergic to certain foods. For example: Nut allergies can mean that you cannot consume coconut oil. You will have to use a substitute for it.

 

Why are More People Suffering from Vitamin D Deficiencies Each Year?

Woman and child in a park
Photo by Anna Om – yayimages.com

Considering the number of ailments that are being resolved with medical breakthroughs, it is surprising to see that the number of people suffering from vitamin D deficiency is rising each year. Moreover, it is a vitamin that is naturally produced in the body, so this aspect can be a little disconcerting. Whatever the reason, let’s take a look at what happens if you are not up to par with your daily vitamin D intake.

What is Vitamin D good For?

Vitamin D is a nutrient that is fat soluble, and runs a wide array of vital functions in the body including the following:

  • Maintaining Healthy Bone Density and Strength – Vitamin D can help with better absorption of phosphorous, magnesium, and calcium in the body. This helps improve bone strength and density, effectively keeping conditions such as osteoporosis, osteomalacia, or rickets at bay.
  • Supports the Immune System – You can also get a healthier immune system with the help of vitamin D. In children, it reduces the risk of developing influenza by at least 40% whereas adults are less likely to catch the flu. It also reduces the risk associated with cancer and other autoimmune diseases.
  • Improves the Nervous System – Healthy amounts of vitamin D in the body can also help keep your nervous system in good condition. It improves neuromuscular function and reduces muscle pain which in turn, end up reducing your risks of developing conditions such as fibromyalgia.
  • Keeps the Brain Healthy – Brain health and brain function are enhanced by vitamin D. It promotes healthy activity, which reduces depression and anxiety. It has also been linked with reducing the chances of someone developing neurodegenerative diseases such as Alzheimer’s or schizophrenia.
  • Supports Healthy Cardiovascular Function – Conditions like hypertension and high blood pressure can also be reduced or prevented with the help of vitamin D. Healthy heart health also means that you are not at risk from other cardiovascular conditions that could afflict you and are related to hypertension and high blood pressure.
  • Regulates Insulin – Conditions such as diabetes can be prevented with healthy levels of vitamin D in the body. Insulin production, as well as release and breakdown, are regulated and stay in check with a good amount of this nutrient in your body.

With so many tangible benefits and more, it is easy to see that vitamin D plays an essential role in maintaining good health.

A Little Sunshine Wouldn’t Hurt

Man by Sun representing vitamin D
Sr. Airman Michael Cossaboom pretends to eat the sun in Asheville N.C., April 18, 2016. (U.S. Air Force photo by Senior Airman Jensen Stidham)

Vitamin D, also known as the Sunshine Vitamin, is naturally produced when your skin is exposed to sunlight. Around 50% to 90% of vitamin D in the body is made through sun exposure.

While you can take supplements or make sure you are eating foods that have vitamin D in them, it is usually not enough and cannot even cover 50% of your body’s daily requirement. For this reason, spending time in the sun is a better option. A recent study has shown that the best time to allow your body to create vitamin D is early morning and between 11:00 and 1:00 under direct sunlight. Unfortunately, many people do not spend as much time in the sun as they should. 

Given the risks you face, it is troubling to see why there is such a major deficiency of Vitamin D on a global level. The main reason is that people no longer spend as much time in the sun as they previously used to. 

Three Reasons Why People Don’t Spend Time in the Sun

Unfortunately, despite all the data pointing to this factor, people are still avoiding time in the sun. The following are four major reasons why people don’t spend time indoors:

    • Spending More Time Indoors

We have slowly crafted our lives to spend them indoors. Whether one is at work, school university, or even shopping, your time in the sun is extremely limited. Even when someone is at home, our hobbies are such that we would much rather watch television or play video games than go outdoors.

    • Skin Cancer and Sun Exposure

Sun exposure has been linked with increasing the risk of developing skin cancer, which is why many people actively avoid sun exposure. While you only need to spend 15 to 30 minutes in strong sunlight to make vitamin D, many people are not keen on spending time in the sun. Even if they are outdoors, they will have sunscreen on, which inhibits UVB rays from being absorbed by the body.

    • Beauty Standards

Sun exposure has also been linked with skin damage and increases the appearance of fine lines which makes people more hesitant about going outdoors. Even when they do, they will make sure to keep the skin covered and apply sunscreen.

These reasons might appear small, but avoiding the sun at all costs can cause a vitamin D deficiency in a person. At a global level, it is estimated that more than a billion people have a deficiency when it comes to this vitamin.

Four Major Signs of Vitamin D Deficiency

Another surprising factor is that the symptoms of a Vitamin D deficiency can often be overlooked as some other ailment. The following are some major signs that can point to a deficiency in the body:

    • Weak Immune System

From the flu to pneumonia, influenza, and more, if you are constantly falling ill, you might have a vitamin D deficiency.

    • Fatigue

Chronic fatigue syndrome or unexplained tiredness, even when you aren’t overworked, can point to a vitamin D deficiency.

    • Pain in the Bones

Pain in your bones can occur when they are brittle or soft. Before the condition worsens, the pain can be the only major factor regarding it.

    • Depression and Moodiness

Vitamin D deficiency has also been linked with moodiness, depression, and anxiety. It is also the reason why many people often experience SAD – seasonal affective disorder during the winter.

If left unchecked, your vitamin D deficiency can cause serious complications to your health. If you or someone you know is exhibiting any of the signs of a deficiency, be sure to get some tests done to determine this factor. Never self-diagnose to avoid any further complications. Contact your physician for a vitamin D checkup.

Foods Rich in Vitamin D

Wild salmon is one of the best sources of vitamin D, as well as light tuna. Mushrooms, milk, and orange juice are also great sources of this nutrient. And don’t forget about egg yolks. In addition, you may want to consider taking a vitamin D supplement. Speak to your doctor for professional advice if you think you are vitamin D deficient. 

Amazing Health Benefits of Palm Oil

Oilpalm trees malaysiaIf we are careful of what we eat and in what oil our food is made, we can reduce the risk of many kinds of health issues. One such cooking oil that holds benefits for us is palm oil.

Palm oil is a popular vegetable oil derived from different types of oil palms. The core varieties that are used in its production are American oil palm (Elaeis oleifera) and African oil palm (Elaeis guineensis). The natural color of palm oil is reddish-orange because of its high beta-carotene content. It is also among very few naturally saturated vegetable fats.

Although palm oil is most commonly used for cooking purposes, not many people know that it is very versatile. It is also used in the manufacturing of many beauty products around the world and palm oil’s nutritional benefits are the reason it is used in the production of many edible and non-edible products.  

Let’s take a look at some of the health benefits of palm oil.  

  • Improved Energy Level

Beta-carotene has been proven to improve energy levels in a person and also boost hormonal balance.

  • Better Vision

In addition to boosting energy levels, beta-carotene is very significant in improving vision. Many antioxidants are present in palm oil, which provide the body with powerful defensive mechanisms. These antioxidants are byproducts of cellular metabolism and can effectively protect the body from free radicals that can lead to vision issues.

  • Healthier Cardiovascular System

The content of both HDL and LDL cholesterol is very high in palm oil. Although one is beneficial (HDL) and the other one is bad (LDL), palm oil can still provide a healthier balance to your body. If you ensure a healthy balance of both types of cholesterol that are needed for the body, your cardiovascular system can improve.

  • Cancer Prevention

Palm oil is rich in Vitamin A and E. Vitamin E contains natural antioxidants and Vitamin A contains retinol. Tocopherols are such natural antioxidants that can activate a powerful defensive mechanism in the body by producing compounds to neutralize free radicals. Free radicals can inject cancer into healthy cells, therefore, high levels of tocopherol are necessary to prevent cancer.

  • Prevents Vitamin Deficiency during Pregnancy

Pregnant women are often faced with complications arising due to vitamin deficiency that does not only pose threat to them but their unborn child too. Palm oil contains good quantities of Vitamin A, D, and E. Since our bodies are not capable of naturally retaining these vitamins, it is essential to consume them through our diet. If pregnant women include palm oil in their diet, they can prevent vitamin deficiencies from occurring.

Using palm oil for cooking purposes is generally considered as a good health choice due to the above-mentioned benefits. Interestingly, palm oil can also help prevent premature aging.

Seven Ways to Stay Healthy

Which vitamins are good for me? What’s the best way I can lose weight? When should I get a flu shot? And on and on… So we decided to provide a guideline that is straightforward and simple to follow. If you should you feel you want to learn more, just click the links provided.

See Your Doctor on a Routine Basis

Doctor with ChildYou don’t avoid bringing your car in for routine maintenance, right? Then you should do the same thing with your body. With that said, the older you are, the more this should apply.

Bottom line: Make routine visits to your physician. At the very least, make it a point to have yearly checkups where they can do a complete workup and confirm that everything is alright. 

If there are issues, that doesn’t mean that you have reached your end-of-life cycle. But it does mean that you might need some extra nutrients or some other non-threatening additions for you to have a healthier lifestyle. And if you are told that there is a need for follow up (e.g. X-Ray, MRI or to see a specialist). Just do it. Many times, it is just to confirm there is nothing wrong. 

Woman Brushing her TeethAnd we don’t mean just your doctor. Make sure you visit your dentist for checkups as well. Dental checkups and cleaning is an essential part of staying healthy for not just your teeth but your heart as well. 

Wash Your Hands!

One person told us (but this applies to millions of others who do the same thing) that he washes his hands many times a day and he attributes that to not having a cold or similar illness for years. This doesn’t mean that you need to turn into a germaphobe, but even if you do, so what?

Howie Mandel is one and so is Jennifer Lawrence and there is nothing wrong with being a little obsessed with keeping clean (although Mandel is a little more on the extreme side).

Carry some of those $1.00 anti-bacterial bottles or wet wipes, but the bottles may be more practical since you can get more cleaning done with them.

Hand Soap

While we are on the subject of obsessive cleaning (which we are saying is a good thing), wash your hands after touching a door handle, especially one of those restroom door handles. Just because you washed your hands before leaving doesn’t mean that you won’t get contaminated with bacteria on your way out. Who knows what germs are on those things?

When you leave public transportation, wash your hands. That’s where these antibacterial bottles come in. And those airline tray tables! Clean them before with anti-bacterial solution or wipes before you eat on one. 

Have kids? If yes, you need to raise the bar and keep your house as clean as possible. Kids, especially the younger ones are magnets when it comes to dirt and bacteria and schools are notorious for breeding these magnets.

Teach your children when they are young the importance of keeping clean and why. Carry antibacterial cleansers with you. Going to a restaurant? Give them the wipes to wash prior to eating. Do the same everywhere you go with your kids. Start them early and they will be doing this on their own by default before you can say “dirt”.

What Are the Healthists Foods to Eat?

FruitsWe are not talking about dieting, although much of what is discussed here can apply to  a healthy diet.

You know what they say: “An apple a day…”, and that is so true as you can’t go wrong with fruits and vegetables, blueberries, raspberries, grapes, oranges, bananas, avocados, broccoli and garlic, just to name a few. These are some of the most nutritious foods you can eat.

Then there is fish. Salmon is rich in nutrients, especially vitamin D, but just about any fish, even tuna will be a boost to your body’s health. Some seafood such as lobster and crab provide zinc which helps keep the immune system working properly and they are not big weight gainers. All these foods help enrich your immune system, keep your heart healthy and your bones too. Some even help keep the wheels in your brain moving like a well-oiled machine.

Don’t forget to go nuts! That’s right. Find some packages of cashews, almonds, walnuts, pecans or any nuts from this family of super nutrition. Macadamia nuts are said to contain some of the highest concentration of nutritional items.

Dark Chocolate Almonds
Dark Chocolate Almonds are a great source of nutrition for your heart and health in general

Let’s not forget about dark chocolate and there are many combinations of foods that contain both dark chocolate along with other nutrients. On the con side, it does contain a certain amount of sugar, but the antioxidant content in dark chocolate is extraordinary and the main idea is to find foods that are rich in antioxidants. By absorbing these vitamins and antioxidant-rich foods, you will be moving in the right direction towards a healthy body and mind.

Want to go further? Try organic foods. They contain fewer pesticides and since some pesticides can be destructive to your immune system, they can be an added benefit.

Best vitamins to help fight off diseases are vitamin C and vitamin D. Make sure your body gets the recommended dosage every day and keep an eye out for those foods that have a high level of antioxidants and there are many, some mentioned here.

As far as avoiding colds, follow what is mentioned in this article as well as these guidelines which provide more detailed information.  

Drink Right

Eight ounces of water a day is still the recommended dosage. Water is the most natural liquid you can put in your body and by doing so, it helps to clean out those elements that don’t belong there. It is a great weight reducer too!

Glasses of Red Wine on a TableGreen tea is a winner. Great for the heart and has loads of antioxidants.

What not to drink: Soda which has many non-nutritional factors is not recommended to be your daily drink, as well as other drinks high in sugar. Drinking alcohol doesn’t have many benefits either, but red wine can be advantageous for your heart and help prevent cancerous diseases as well.

Get Vaccinated

Flu season is among us now. Don’t go without a shot, especially if you are a senior or have young children. But in general, taking precautions for any of the recommended vaccinations is of extreme importance. Besides the flu, there are vaccines for pneumonia, shingles, and Pneumococcal conjugate to name a few. If you are traveling, definitely find out what medical precautions you need to take before leaving. Speak to your doctor about what vaccines are needed for you.

Get that Body Moving

Woman doing yogaDid you really think that we were not going to let you read this article without the mention of exercise? Well, here you go! Make those 10,000 steps a daily routine. Getting the blood pumping is vital! 

Those Eight Hours Do Mean a Lot

Just about every sleep study has concluded that humans need a good seven-eight hours of sleep every night.

Sleep apnea

Many people who have this sleep apnea, also called Obstructive Sleep Apnea (OSA) don’t know it, but their partner might. That is because snoring is a common sign that you might be one of those individuals who have this illness. We’re saying ‘illness’ because technically that’s what it is. For the most part, it is not life-threatening for most people, but if an oxygen denial event termed hypoxia develops, it can become dangerous and life-threatening.

With that said, sleep apnea can be a destructive element to your body and mind, because you can walk around tired for different times of the day and subsequently, your cognitive abilities may be diminished. Additionally, if you don’t get the recommended 7+ hourse of noghtly sleep, your body loses its chance to replenish and recuperate, especially if you already have an illness or injury. 

What does sleep apnea do exactly?

Student sleeping in computer labOSA consists of the complete obstruction of the airway while sleeping. This obstruction prevents air from entering the lungs. Obstructive Sleep Apnea is characterized by recurrent episodes of airway collapse during sleep. A critical issue with an apnea event is how long oxygen is cut off. When the airway is blocked for more than ten seconds oxygen loss begins to occur.

Bottom line: Your body needs at least seven hours of sleep per night. If you do not get it, you can be prone to tiredness during the day and more importantly, you are not giving your body the ability to heal or strengthen. To learn more about sleep apnea, go here.

If you don’t feel you are getting enough sleep, regardless if you have sleep apnea or not, see your doctor.

Stay Calm

We all can get a little stressed out now and then, but if you are finding that you are more stressed than you should be, this will have a negative impact on your body. There are many ways to reduce stress. Work on it and do your best to stay stress-free.

Bottom line: Stay clean. Eat right. Dring right and sleep the recommended hours for a healthier lifestyle. See your doctor and dentist on a routine basis even if it is just for a checkup.

The Best Foods to Eat to Minimize High Blood Pressure

Fresh vegetables

In our previous articles, we have discussed hypertension in great detail, with periodic mention of the right foods to eat. In this article, we will elaborate on the proper diet to follow that will help maintain good blood pressure levels.

According to the numbers furnished by the American Heart Association, more than 100 million US citizens are currently suffering from high blood pressure. Experts call the condition of high blood pressure a quiet pathway to death. Many people affected by this circulatory system irregularity don’t consider it a disease. However, it is a gateway to multiple illnesses of the heart and other organs, such as the kidneys. Stroke is also one of the possible outcomes of high blood pressure. So, treating high blood pressure as a non-issue is not a healthy move by any means.

Pressure greater than 120 over 80 and less than 140 over 90 is considered normal levels. For anything higher, you should consult your physician, but as the commercial says: “The more you know, the better we look”, you can change that to The more you know, the better you will look (or feel), so let’s assemble some facts.

For starters, watch this great animated video of exactly what blood pressure is and what happens when it goes over the normal limits.

It is Not always in One’s Control (but could be)

It is important to mention that some of the risk factors associated with high blood pressure are not under our control. Age, genetics, family, and racial background play a key role in the prevalence of hypertension. However, aggravating this condition is surely in one’s hands. For instance, carelessness in dietary routine can make the matters worse for patients suffering from high blood pressure. Similarly, obesity and stagnant physical activity also add insult to injury.

Food to the Rescue

Here we will talk about how the right foods can help reduce your high blood pressure. As mentioned earlier, we can’t stop the process of aging. Nor do we have the capabilities to change our genetic makeup (at least not for now). Nevertheless, we can control and minimize high blood pressure through diet adjustments with the inclusion and exclusion of some food items. In this article, we will discuss some of these foods that can help in lowering high blood pressure.

Leafy Greens

Leafy Greens help reduce sodium in your body

Arterial blood pressure shoots up as sodium is being circulated in the blood. Therefore, try to consume foods that are not rich in sodium. With the inclusion of different leafy greens in your diet, you can get rid of excess sodium in circulation through urine.

Potassium, which is abundantly present in leafy green vegetables, actually helps in driving out extra sodium from the body. Kale, lettuce, spinach, turnip greens, beet greens, arugula, and Swiss chard are some of the easily available leafy greens that you can add to your staple diet to minimize high blood pressure. Try to get fresh greens instead of the canned ones because the latter are often processed with sodium for flavor enhancement. Leafy greens also help in weight management since they only contain good nutrients.

NOTE: It should be noted that people who are on blood thinners, such as coumadin and other medications should consult their physician if it is OK to eat these vegetables.

Berries

Strawberries, blueberries, and raspberries look and taste good. But more importantly, their regular use also results in lowering high blood pressure. As per research studies, the pigment (flavonoids) present in berry fruits help in normalizing blood pressure. You can easily get any of the berries all through the year. Hypertension patients who are not suffering from type-2 diabetes can add fresh berries to their daily breakfast cereals or just eat them as a natural dessert for their health benefits.

Skim Milk

Dairy products are an essential part of our staple diets. A little adjustment in their consumption can prove to be beneficial in lowering down blood pressure. Instead of using full cream milk, opt for skim milk that is low in fat and high in calcium. It has been studied that the continuous use of skim milk can reduce the chances of developing the issue of hypertension by 20 percent in the female population.

Aside from its benefits against hypertension, skim milk is good against many other physical ailments including obesity. People who can’t consume milk in its pure form can go for yogurt as an alternative.

Oatmeal

Oatmeal is widely used as a standard breakfast meal. It is rich in fiber, low in sodium and fats, and thus healthy for people suffering from high blood pressure. Its good satiety value also helps individuals who are embroiled in the bad habit of excessive eating.  

Seafood

SalmonThere are many among us who love meat-based meals in our daily dietary routine. However, people suffering from hypertension shouldn’t go overboard with the use of red meat.  Excessive use of beef and pork is strongly linked to high blood pressure. So, all those individuals who are vying to lower their blood pressure, but also don’t want to stick to a vegetarian diet can include seafood in their meals.

There are some fish meats (Salmon and mackerel) that proactively help in reducing high blood pressure because they are rich in omega-3 fatty acids. The addition of seafood to your daily diet will fulfill your need for proteins while maintaining lower blood pressure.

Bananas

Cavendish banana from MaracaiboAs mentioned earlier, potassium-rich foods help in offsetting the negative effects of sodium in the body. So, the addition of any potassium-rich food item can eventually help in minimizing blood pressure. They are easily available and you can eat them at any time of the day.

Garlic

Garlic is a root vegetable that is usually used as a flavor enhancer in the preparation of many meals. But some recent studies suggest that the constant use of garlic can indirectly help in reducing the condition of hypertension. Garlic contains traces of nitric oxide. Scientists have studied that the presence of nitric oxide in the body is attributed to vasodilatation. To put it in simple words, nitric oxide increases the arterial diameter which cancels out the increased value of blood pressure.

Olive Oil

Olive oil, in general, is considered a healthy substitute for palm and other cooking oil variants. In addition, the use of olive oil also results in lowering blood pressure with its polyphenol action. Polyphenols are compounds that can resist inflammatory reactions and in so doing, help in lowering blood pressure.

Besides leafy greens, berries, seafood, bananas, and garlic, unsalted seeds, and pomegranate are also known for their physiological effects in reducing blood pressure, but if you really want to remain healthy, put the brakes on the excessive use of salt and alcohol.

Simple Ways to Tackle Stress and Depression – Part I

Stressed businessman
Both internal and external circumstances can cause stress

Some people have or will have experienced stress and anxiety at least once in their lifetime. For others, it may be a frequent occurrence. Maybe it’s because of ongoing issues at home or on the job or it may be physiological, as you might be suffering from a lack of certain chemicals in the brain.

The quick pace of modern times has also made this problem a more prevalent one, especially now during this COVID crisis. More people are now victims of stress and its consequences. Here, we will try to help you with a small yet effective guide on how to deal with stress and we will be applying some suggestions that you usually won’t see on psychology websites when dealing with depression.

Longtime stress can lead to more hazardous health conditions, such as anxiety attacks and depression, so it is best if your situation can be nipped in the bud as soon as possible. Let’s take a look at what you can do to help alleviate your anxieties.

How Can I Cope?

DepressionAlthough you might think it is the end of the world, it is not. Below are some suggestions that have been proven to work. All it takes is a simple tryout and then you can see which ones will work for you. The idea is to find something that will stop you from worrying and subsequently give your body some rest from feeling anxious, which can lead to numerous physical issues. You can stop it and if there is one factor to emphasize, it is don’t give up!

Meditation Helps in Any Situation

Young asian man meditatingOne woman explained how she was able to feel calmer by just going into a quiet room, sitting down, and closing her eyes. She was able to clear her mind and just relax. It is a natural remedy to relieve the tension that builds up during the day. This is meditation and it is a common method many people use to simply unwind.

Some people may go a step further and put on some soft music. If you are at work, take a break, go somewhere quiet, just close your eyes and clear your mind. Too crowded at work? Make a mental note that you will meditate at home tonight (and every night if you can).

There are lots of online health websites that provide complete instructions on the proper way to meditate. Have you tried yoga? Whatever technique you use, give it a shot! Your mind and body will thank you!

What Did You Accomplish Today?

Happy people in front of a laptop
iStock

Here’s a nifty idea that many people do not think about. Build a To-Do list of daily accomplishments! 

Having a daily list of things you want to achieve not only gives you the momentum to reach that goal (or goals) but also gives you something to look forward to.

Once completed, you will feel a sense of achievement, which lifts your spirits and helps you to forget or at least diminish your concerns about your negative issues. It can also give you additional self-esteem. Overall, achieving results daily will exhilarate you.

What daily items can you put down? What are your passions?

Woman writing on a notepad
Image by Karolina Grabowska from Pixabay

One unemployed woman who was inundated with financial issues, including getting letters from the IRS for defaulting on her installment loan applied this therapeutic system and it helped her to remain more tranquil with her life’s daily issues.

One of her lists was to create a dinner for close friends whom she invited over to her house for a dinner and social gathering. She loved cooking, so that fit right in. This not only gave her something to look forward to but put a smile on her face knowing that the dinner she would be cooking would continue to a nice gathering of friends afterward.

Other daily routines she set her mind on were to jog every morning, then stop in the local bagel store for a bite and coffee, but she didn’t stop there.

Happy woman in front of a laptop
What did you accomplish today? iStock

When she returned home, she would go through hundreds of photographs that were taken of her family throughout the years and digitally scan them so that she could have a digital recording of all the fun times she had when her children were young. She would then pick out the best ones and email selected ones to her children daily.

The above example is just one of an indefinite number of things you can do if you put your mind to it. Just find things you like doing and set them as your daily goals! We’re sure many interesting ideas can come to mind.

Whatever your passion, make a note of it and look back at your list periodically. Maybe you’d like to change it? Never give up hope!

Taking the Accomplishments Even Further!

Many showing happyness
Image by StockSnap from Pixabay

The above does sound appetizing, doesn’t it? Just the thought of achieving you’re sought-after desires is enough to make anyone feel happier!

But why stop at a daily list? How about a weekly to-do list? Can you jot down things you want to get done by the end of each week? Did you want to fix those kitchen cabinets or paint the living room by week’s end or maybe go to that Broadway show you’ve been thinking about for the last three weeks? Perhaps a weekend getaway?   That broken bicycle is just waiting for you to make it work again. Does your backyard need some flower planting?

One person said he started a Facebook group about country music. How many likes can you get each month? Build on it and check it off as you complete each task toward your accomplishments.

Wait a minute! If we have a weekly bucket list, what about a monthly one? Stressful times at work? Go ahead and add job items you’d like to complete. You can even mix and match things to do between the job and home each day. Write it down and check it off!

If you want to do some things to look forward to in the future, one suggestion is to do some web searches for vacations or pick up some booklets at your local travel agency. Where do you want to go? How about a cruise?

One person said he had the following things piling up and so he set aside a Saturday to take care of them all:

      • Speak to a contractor about installing a deck in the backyard
      • Oil change for the car
      • Open a new bank account for his business
      • Go shopping with the wife (yes, some men despise this, but hey, it’s just another daily bucket list to check off as an accomplishment!)
      • Complete some business items on the computer so that they are ready for Monday

He woke up early that Saturday and asked the contractor to come at 8:00 AM, then he brought his car into the shop for the oil change and walked across the street to open the bank account.

When he came home, the wife was waiting for them to go shopping, and shopping they did. The man was home early enough to complete his business items and still had time to relax for the rest of the night.

Oh, what a nice set of accomplishments that was! Maybe they’re not the most fun things for you to do on a Saturday, but it sure makes you feel good that you completed them all, doesn’t it?

So don’t put off what you want to do tomorrow and do it today. As Santa says, make a list and check it twice! But don’t wait until Christmas to get it done. Do it today!

Dream On!!

Woman sleeping with blindfoldThere is nothing wrong with fantasizing about better times or thinking about things you might like to do in the future, so long as you keep it in perspective and don’t lose sight of the fact that it is not your reality just yet.

It has been proven that for some people, thinking about fun and happy times before or in the future can calm your nerves and make you feel less anxious, even if it is just for a short while.

Are You Angry?

Angry emojiAnger can no doubt bring along stress and anxiety. One thing that should be done is not to keep that anger within yourself. Talk to someone about it. If they can’t help, at least you have an outlet to vent your frustrations.

Abraham Lincoln stated that when he would get angry, he would write a letter to the person he is annoyed with, but he would never send it out because just the fact of writing his frustrations down was enough to quell his agitations.

Besides letting it out, some people turn it into a positive factor and (as mentioned above) will do things to make their lives better, even if it is for a day that they ordinarily would not have done. One person stated that when he would get angry or stressed, he would clean the house, whether that be just ordinary cleaning or throwing out stuff he had accumulated for years and didn’t need anymore. This was his way of dealing with anxiety.

Try dropping your pride and make up with the person you are yelling at or at least work out a compromise. You’ll be surprised how much better you will feel. You can go back and pick up your pride tomorrow.

The Right Foods Can Make a Difference

 

So maybe you’re feeling a little better now? If the answer is yes or no, let’s discuss the most natural way to diminish stress. Without further discussion, here is a list of some of the most anti-anxiety foods you can eat. 

Cashew Nuts

Cashew nutsZinc deficiency in the body can bring several psychiatric disorders, and stress is one of them. You can maintain the appropriate levels of zinc by adding cashew nuts to your diet. Cashew nuts can be used in different recipes. They can also be consumed exclusively as a snack.

Dark Chocolate

Sweet Candy Chocolate Delicious Dark Chocolate

According to a research study conducted by the University of Bern in Switzerland, the use of dark chocolate can alleviate the effects of hormones such as cortisol and adrenaline which are associated with anxiety-prone conditions.

Dark chocolate also has antioxidants, which help fight off free radicals – the elements that may be responsible for heart disease, cancer, and other diseases. It contains a variety of minerals, but this chocolate with less than 70% cocoa contains dairy and sugar. Excessive use of it might lead to weight gain.

Asparagus

Green-bio-asparagus-buds-healthy-low-calories-sodium 1920x1080 99-hdThis spring vegetable is high in folic acid, which is considered good for cognitive health and stress conditions. Use steamed asparagus in salads. You can also roast asparagus stalks for a crispier texture. 

Garlic

If you are experiencing a stressful situation for a long time, then your immune system will also bear the brunt of it. When using different food items to relieve the consequences of stress, garlic can come handy in by boosting your immune system, since it is packed with many antioxidants. Garlic is an all-season vegetable and can become a part of nearly every meal.

Make these a part of your daily lifestyle which will help you to feel happier and more stress-free. In our next section, we will explore how physical actions along with the proper medical assistance can help you maintain a healthy lifestyle and remain calm. 

Potassium Deficiency: Signs and Consequences

 

Children holding up potassium signs
Photo by Wavebreakmedia – yayimages.com

From cell signaling to muscle contractions and nerve functions, potassium plays an important role in the healthy functioning of the body.  But unfortunately, a majority of the US population is not consuming enough of this micronutrient in their daily diets. According to a national survey, 98 percent of US residents have potassium-short diet routines. One of the reasons why this large majority of the population is not getting their potassium is because of the diminution of plant-based foods in our lifestyles. You might not notice an immediate effect of potassium deficiency, but there are multiple health and everyday issues that are associated with the shortage of this mineral in the body.

Constant Feeling of Tiredness and Weakness

One of the initial signs of potassium deficiency is you start feeling tired and fatigued without any explicable reason (of course there are many other reasons for feeling fatigued. Check with your doctor to confirm the exact reason). Potassium along with calcium is responsible for regulating cell functions, which are deemed important for muscle contraction. With low potassium levels in the blood, muscles produce weaker contractions, which get highlighted by a constant feeling of exhaustion even when you haven’t been part of a rigorous physical activity.

Furthermore, deficiency of potassium can affect the physiological activity of other nutrients. Research has suggested that the production of insulin can be affected by a potassium deficiency which then spikes the levels of blood glucose. A sludgy blood circulation where cells can’t get enough necessary nutrition and oxygen also set off the feeling of exhaustion and weakness.

Frequent Muscle Cramps

A sudden, elongated contraction of muscles is known as a cramp or spasm. They are quite normal when the body is involved in an increased physical activity (sports, gym etc). However, people with acute potassium deficiency can experience these sudden muscle contractions more frequently.

Signaling of muscle cells that are involved in contractions are regulated by potassium channels. The nerve signals sent by the brain to end and start muscle contractions are actually relayed through potassium channels.

When there is an insufficient amount of potassium in the blood, it becomes difficult for the brain to effectively relay the signals regarding muscle contraction, which results in frequent cramps and spasms.

Cardiac Palpitations

Cardiac palpitations, which is one aspect of a condition called arrhythmia can be associated with increased levels of stress and anxiety where an individual feels that his/her heart is beating too fast or skipping beats. Besides the chest, this feeling of unrest can also be felt in the throat and neck as well.

Although there are numerous reasons a change in a heartbeat to occur,  a shortage of potassium cannot be ruled out. As mentioned earlier, potassium plays a crucial role in cell signaling within the body. So, when there is a potassium deficiency, the regulation of heart cells maintaining the rhythm of its beat can lead to these palpitations.

Stiffness of Muscles

Muscle stiffness and pain inculcated by rhabdomyolysis can also be prompted by the deficiency of potassium in the body. Rhabdomyolysis is a condition where the muscles break down and rupture due to a lack of oxygen. This usually happens when the blood vessels contract more than usual due to low levels of potassium in the bloodstream.

Digestive Complications

Contraction of the muscles of the stomach helps in the movement and propelling the food through the gut. This contraction is regulated by the cellular function of potassium which relays the brain signals to these muscles.

With inadequate amounts of potassium, this communication gets disrupted resulting in irregular muscle contraction which often leads to constipation, bloating and other digestive issues.

Breathing Issues

Potassium also plays a crucial role in the contraction of lung muscles. With not enough of this nutrient present for the communication of nerve signals with lung muscles, this breathing pattern gets affected and culminates with a shortness of breath.

Some studies also link potassium deficiency with psychological disorders and mood swings. one study indicated that among a group of people suffering from mental issues, 20 percent were suffering from potassium deficiency. However, these findings associating potassium deficiency with psychological diseases is not conclusive.  

Increasing Potassium Intake Through Your Daily Diet

According to the Food and Nutrition Board, 4700 milligrams of potassium should be consumed through a daily dietary routine to ensure an optimal amount of potassium in the body. Increasing the number of fruits, vegetables and nuts can help you with getting sufficient potassium. Here, we are listing some of the daily food options that are rich in potassium and also considered healthy due to their other nutritional content.

Cooked Foods

Beet greens, clams, pinto and white beans in cooked form are good sources of potassium and other healthy nutrients.

Baked Foods

Baked potatoes (white and sweet) and yams are also a good option to fulfill your potassium needs. In addition, avocados and bananas contain a big percentage of the recommended daily intake of potassium, as well as horseradish.  

What About Potassium Supplements?

Nutritional supplements have become a rage among a large number of people. In some cases, they might help but they are not a permanent solution to the problem. Therefore, physicians usually don’t recommend nutritional supplements; however, a doctor may subscribe a prescription for this mineral, which would be much more potent than something from over the counter. If the doctor does prescribe it, it is most likely the result of a blood count reading that indicates a low potassium level.

Similar is the case of potassium supplements. Some studies have shown that taking such supplements can result in adverse medical conditions. Supplements with a high content of potassium can damage the digestive tract and cause cardiovascular abnormalities. Only take such supplements if they are recommended by your physician.

In a literal sense, not a single cell can do its work in the absence of potassium. Maintaining a balanced diet is the best solution to evade all the discussed health issues that can be prompted with the deficiency of potassium in the body. 

A Guide for an Easy Calorie-Burning Lifestyle

Burning Calories
Photo by roxanabalint – yayimages.com

Regulation of calories has arguably become the single most important issue for people suffering from weight issues and consuming excessive calories is one of the primary causes of weight gain. 

Therefore, in this article, we are going to talk about some simple and quick methods to burn more daily calories. All these calorie-burning measures can be adopted by making slight tweaks in our daily routine. Even if you are not suffering from the issue of overweight, these small adjustments can help you counter so many diseases that you might otherwise be subjected to.

Do Domestic Cleaning Yourself

What’s better than an activity that can make your abode more hygienic and clean while simultaneously help you to stay in shape? Cleaning kitchen counters, vacuuming the entire home space, doing dishes, and other related domestic cleaning activities can burn a good amount of daily calories without adopting any strict diet and rigorous gym activity.

Make Slight Changes in Your Daily Commute

Man bicycle riding on a city streetBy making little adjustments in your daily commute to the office, work or college, you can add an easy calorie-burning routine to your schedule. For instance, if your work destination is nearby your home and local traffic laws allow the bike ride on the roads then consider yourself lucky because an hour of biking with moderate speed can burn more than 500 calories!

Biking your way to work and back can help you burn a significant amount of calories without carving out any additional windows in your daily routine for workout activities.

If this option is not feasible, then some other tricks can also come handy in making your commute a calorie-burning routine. If you go to work in your own vehicle, then try to find a farther parking spot and walk your way to the office. Similarly, if you use public transit for your daily commute, you can get off a station or stop earlier to add some walk or brisk walk to your schedule.

All of the discussed measures are simple and easy to execute, you don’t have to do anything extra to burn calories through these little adjustments.

Walk the Dog

Woman walking a dogHaving a pet in the house can be great for your mood. It also helps in creating an amiable environment in the house.

Moreover, having a pet dog can become a part of your easy calorie-burning routine. Take a walk with your dog a little further than you usually do or go to the nearest dog park. You can burn a nice amount of calories (and is also a good calorie burner for your dog!).

Stairs Over Elevators

Patient at Walter Reed test next-generation prosthesis walking stairsBy walking upstairs, you can burn double the amount of calories as compared to regular walking. Some people walk up four and five flights when at work just to keep their ‘blood running’.
So, just make up your mind to prefer stairs over elevators wherever you go. By making this simple adjustment in your lifestyle, you can burn more calories on daily basis.

Get Your Gardening Done

Person tending to her lawnIf your home has an outdoor space, then you can also put it to use to burn some more calories. Set up a small garden there and take up all its maintenance and sprucing activities on your own. While providing you with a great environmental friendly hobby, light gardening activity (watering, weed removal etc) for half an hour can help you in burning more than 100 calories. You can also grow some seasonal vegetables to save some bucks on your grocery shopping.

Window Shopping

Many people find it very pleasing to roam around in a mall and just check out recent products and fashion articles on display. If you are one of those individuals, then there is good news for you. You can burn roughly 100 calories with just half an hour of window shopping.

Two-Minute Walk Breaks and Lunchtime Wander

Man walking on sidewalkWhile sitting at your desk at work, you don’t need to walk for more than a few seconds throughout your shift. You can make a simple amendment in this stagnant activity to add more of a whole body movement in your working hours.

Add a two-minute window of walking every hour because one research shows that by doing so can counterbalance the detrimental effects of excessive sitting. You can devise a two-minute round-trip from your desk for every working hour. It’s very doable and will help you to prevent in developing a pot belly.

Moreover, don’t spend your lunch break in the same position you sit all day at work. Go out, have some fresh air and take a stroll for 15-20 minutes. It will rejuvenate your mind and also burn few calories.

High Line NYC
Walking the 1.4 mile High Line in New York City is an excellent way to burn off calories and keep that blood pumping

Apart from all these easy daily activities that can help you burn some quick calories, there are some occasional (weekly or fortnightly) activities that can serve the same purpose.

Site seeing, outdoor games or a hike: Explore your surroundings in whichever way you want. Try to schedule any such activity on weekends which can be served as a recreational escape and a way to burn lots of calories.  If you live in or near a big city, why not play tourist and check out all the city has to offer. In addition, just going to the city and walking a good couple of miles is a great calorie burner. In New York City, the borough of Manhattan is designed in grids; that is, every block from north to south is 1/10 of a mile, so every 20 blocks equates to one mile.

Car wash: You can save money and burn calories by cleaning and washing your car on your own.

Bottom Line:

Exercising your body to do daily routines will help you to get rid of those extra calories and keep those vital organs running at optimum levels.