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5 Insanely Simple Diet Hacks That Will Transform Your Life

5 Insanely Simple Diet Hacks That Will Transform Your Life

Frustrating, isn’t it? You want to eat better, you really do.

The problem is, each week you read about a new superfood that will cure all your ailments, and a new diet that will deliver weight loss and glowing health. Then you read that last week’s “scientific claims” are bogus. You wonder if you should give up, and continue to eat junk since it’s impossible to figure out what is actually good for you.

But you’re sick of feeling so tired and sluggish. Sick of struggling to get out of bed each morning. Sick of envying the healthy, energetic people you know.

You’re also fed up with trying to decode fact from  fiction when it comes to nutrition.

Well here’s a secret. Evidence shows that adding a couple of key foods to your diet can give you a big boost.

Add these five simple powerhouse foods to your diet, and you’ll soon be on the road to more energy and less lethargy.

1. Sip antioxidants to stay young.

Antioxidants are nature’s way of protecting our bodies from aging and cellular mutation from invaders, as in cancer. Pack in as many antioxidants from our diet as you can.

A study comparing the antioxidant capacity of 283 drinks found that hibiscus tea trumped all others. You can find Hibiscus tea in many inexpensive herbal tea mixes. Two cups of hibiscus tea per day were shown to lower blood pressure as much as a 25mg dose of captopril taken twice per day. Hibiscus appears to produce nitric oxide which helps the blood vessels to dilate and relax.

Don’t like hibiscus tea? Matcha green tea, red wine, green tea, coffee, and black tea also contained high levels of antioxidants.

To-Do: Replace sugary sodas by unsweetened teas, coffee, and red wine (in moderation) and grape juice to protect your cells.

 2. Eat legumes to live longer.

Legumes (aka beans) are one of nature’s perfect foods: low in fat, no cholesterol, and high in fiber and protein. People across the globe who add legumes (aka beans) to their diet live longer. This study found that bean consumption in Sweden, Japan, Greece and Australia decreased the likelihood of death by 8% for consuming only two tablespoons of beans.

Navy beans, pinto beans, and soybeans have been proven to drop cholesterol. Beans  help you to feel full for longer, encouraging consuming less overall calories. Choose a type of bean that you like — black beans, garbanzo beans (aka chickpeas), white beans, or kidney beans.

To-do: Buy a couple cans of your favorite organic beans, and add them to salads, stir-frys, and pasta. Don’t worry — he gas-passing factor usually passes after two weeks.

3. Eat nuts for a slender waist.

Do you shy away from nuts because they’re high in fat? Despite their high fat content, nuts will help you to lose rather than gain weight. People who eat nuts tend to be slimmer  and don’t gain weight proportional to the fat and calories in nuts. Studies show that people lose weight, especially in the abdomen, when they add nuts to their diet.  (Check out this comprehensive review of the evidence. Eating nuts can protect you from heart disease and diabetes, and even help you to live longer.

In the Harvard Nurses Study, nut consumers had fewer deaths from cancer, respiratory disease and heart disease.  A study by researchers at Harvard Medical School has shown that a diet high in walnuts suppresses tumor growth and the growth of tumor blood vessels (angiogenesis) in a mouse model of human colorectal cancer. Mice fed a walnut-heavy diet had significant tumor shrinkage relative to mice fed a corn-based diet.

To-Do: Keep a variety of unsalted nuts close at hand for snacks and  sprinkle them on salads with abandon.

4. Gorge on greens for happy blood vessels.

Greens are a secret to keeping your blood vessels happy. Greens like collards, kale, spinach and arugula help the blood vessels to produce nitric oxide, which keeps the tiny linings of our blood vessels soft and pliable. Imagine a natural chill pill for your blood vessels. Relaxed blood vessels reduces your risk of heart attacks and lowers your blood pressure.

When you eat fish, meat and eggs these same vessels get stiff and rigid. Their endotoxins cause systemic inflammation immediately after eating them. Arugula, swiss chard, beet greens, basil, cilantro and kale are the best sources of nitric oxide.

As an added bonus, greens release cancer-fighting chemicals when chewed in the mouth.

To-do: Buy a big back of pre-washed greens and eat a handful or two with your lunch and dinner.  Chew well.

Raw and ground turmeric on wooden surface

    5. Spice your palate and slash inflammation.

    This bright yellow powder is one of nature’s strongest anti-inflammatory, even works better than some drugs. Turmeric suppresses inflammation, is an antioxidant, and has been shown to inhibit cancer cell growth and the growth of tumor blood vessels (angiogenesis).  Daily use of turmeric in the Indian diet in curries has been linked to lower rates of Alzheimer’s and cancer.

    To-do : Sprinkle a bit of turmeric with black pepper on your plate.

    Boost Your Energy

    You want to say goodbye to feeling lethargic and heavy?

    Then boost your energy with these simple diet tweaks. They’re a painless way to increase your vitality and improve your health.

    It’s easy to buy a bag of nuts, some cans of beans and bunches of greens.

    It’s easy to sip red wine and green tea.

    It’s easy to smile when you know you’re helping your body.

    Making these changes will help you live longer, healthier and happier.

    And who doesn’t want a long, healthy, happy life?

    Featured photo credit: Dollarphotoclub via media.lifehack.org

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    Last Updated on December 13, 2018

    12 Practical Tips To Stay Fit For Christmas

    12 Practical Tips To Stay Fit For Christmas

    Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

    A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

    1. Eat Before Heading Out

    First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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    2. Select The Treats

    Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

    3. Avoid Skipping Meals

    Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

    4. Drink With Moderation

    It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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    5. Be Active

    You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

    6. Get Out Of The House

    Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

    7. Don’t Skip Your Strength Workouts

    Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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    8. Set Realistic Goals

    You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

    9. Enjoy Yourself

    Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

    10. Drink A Lot Of Water

    This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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    11. Eat Less And More Often

    Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

    12. Prioritize Your Workouts

    Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

    So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

    Happy Holidays everyone!

    Featured photo credit: rawpixel via unsplash.com

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