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Amazing Benefits of Honey (+5 Refreshing Recipes)

Amazing Benefits of Honey (+5 Refreshing Recipes)

When a cup of tea or a piece of toast is in need of some sweetness, honey often does the trick. This deliciously sweet and sticky substance produced by bees can offer you more health benefits than you might expect, and it’s actually been used for centuries for its claimed healing properties.

Despite the fact that honey is just a natural form of simple sugar, it’s possible to use it strategically to support a healthy weight and improve your health overall. So if you thought that sugar was really all that bad for you, think again.

Skeptical, but curious to find out more? Here’re how this natural sweetener can help you become healthier.

1. It helps regulate your blood sugar.

Honey is a simple sugar, but research has shown that it’s more beneficial for the body than table sugar (for healthy adults at least–perhaps not for diabetics). During the honey-making process, the bees divide the honey molecules into glucose and fructose, which our bodies can directly absorb for a gentler impact on blood sugar levels. With table sugar (sucrose), however, our bodies have to work to separate the molecules before using it as energy, causing blood sugar levels to get a bigger jolt.

2. It can promote the growth of good bacteria in your gut.

Research has shown that swapping out table sugar for honey can help to prevent the harmful effects of bad bacteria in the intestine by providing probiotics that increase good bacteria. To get the full benefit of honey’s gut bacteria balancing power, however, you’ll need to select a type of raw honey with the least amount of processing. Heating, filtering and processing honey eliminates the enzymes and nutrients that make it such a functional food for health.

3. It may improve brain function.

Although there’s very little research to back it up at the moment, raw honey is known to contain naturally active compounds that can enhance memory and lower anxiety. In a study on postmenopausal women who were given tualang honey as a supplement, results showed improvements in immediate memory. Despite these findings, more scientifically rigorous research is still needed to determine with more precision how honey really impacts the brain and nervous system.

4. It can be used to soothe a sore throat or cough.

Honey has long been used as a popular home remedy for the common cold because of its natural anti-inflammatory and anti-bacterial properties. In a study conducted on children aged two and up with respiratory tract infections, two teaspoons of honey taken orally before bedtime was shown to have helped reduce nighttime coughing and promote better sleep. Although safe for most adults and children over one year old, honey should never be given to babies (due to concerns of botulism).

5. It can help you get a better night’s sleep.

If you find that you never quite feel rested when it’s time to get up in the morning, try drinking some milk or herbal tea with honey before bed. Consuming a bit of honey prior to hitting the hay will cause a steady rise in insulin along with a mood-boosting release of serotonin, which is then turned into melatonin–the hormone responsible for sleep regulation. Your brain also uses quite a lot of energy when you sleep, so a small amount of honey may help improve your of sleep quality.

6. It can give you an energy boost.

Carbohydrates are your body’s main source of energy, and at 17 grams per tablespoon, honey can give you a dense hit of simple carbs in the morning when you need to wake up, before an intense workout, or any time of the day when you feel a bit of a slump. You likely won’t need more than a tablespoon. Honey doesn’t have any protein, fat or fiber to it, so stick to a very small portion to avoid insulin spikes that could cause you to crash later on. It does, however, have as many as 80 valuable nutrients to offer–including vitamins A, C, D, E, K and all the B-complex plus essential minerals like calcium, magnesium, potassium, zinc and others.

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7. It can aid in the healing process of wounds and burns.

For non-severe burns and wounds of the skin, topical application of honey to the affected area may help it heal faster and more effectively. It turns out that honey’s acidity, hydrogen peroxide content, osmotic effect, nutritional and antioxidant contents, stimulation of immunity, and other compounds work together to promote new tissue growth and minimize scarring. As long as a burn or wound is mild enough not to require medical treatment from a professional, honey may be used as a safe, effective and all natural healing remedy.

8. It encourages you to cut down on table sugar so that you can lose or maintain weight.

Per tablespoon, honey is about 64 calories while standard sucrose (a.k.a. table sugar) is about 48 calories. Yikes, there’re more calories in honey than in regular sugar! But it’s not all bad news. In fact, honey is much sweeter than regular sugar, meaning that you need less of it than you would if you used sugar. If you were to go by sweetness rather than by the tablespoon, you’d most likely end up consuming less calories by choosing honey over sugar, which is great for anyone who’s looking to shed a few pounds or avoid gaining any.

How to Incorporate the Benefits of Honey Into Your Diet

Keep in mind that raw honey is best for its rich nutrition, and when shopping around for specific brands, make sure to go for the type that is extremely dark in color. The darker the honey, the less processing it’s been through and the higher its nutritional calue.

Honey is more of a condiment or an ingredient you add to foods to make them taste better. Check out the list below for a few creative and delicious ways to liven up your current meals and snacks with honey.

(Note: The first three recipes require heating the honey in order to cook with it, which may destroy some of its nutrients. If you want to leave all of its nutritional content intact, try the last two recipes, which don’t require heating the honey.)

1. Honey Roasted Butternut Squash

    Here’s a sweet way you can use honey to get yourself eating more vegetables (even though butternut squash actually belongs to the fruit family).

    Ingredients:

    • 1 lb butternut squash, cut into cubes
    • 2 tablespoons butter or olive oil
    • 2 tablespoons honey
    • 2 teaspoons parsley, chopped
    • Salt and pepper to taste

    Directions:

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    Preheat your oven to 400 degrees Fahrenheit. Place the cubed butternut squash and the rest of the ingredients in a large bowl and toss gently to coat all the cubes. Spread the cubes out on a baking sheet with parchment paper and roast them in the oven for 30 to 45 minutes until they turn lightly brown and are soft when poked with a fork.

    2. Grilled Honey Garlic Salmon

      When it comes to cooking up a few salmon fillets, you can experiment with different toppings for a nice burst of flavor. Natural sweeteners like honey and maple syrup make a perfect addition to this healthy, omega-3-rich fish!

      Ingredients:

      • 4 salmon fillets
      • 4 tablespoons butter
      • 4 tablespoons honey
      • 1 tablespoon lemon juice, freshly squeezed
      • 2 cloves garlic, minced
      • 2 teaspoons parsley, chopped
      • Sea salt to taste

      Directions:

      Preheat your oven to medium-high heat on its grill or broil setting. Cook the butter in a skillet on the stovetop over medium heat, stirring for 2 to 3 minutes until the foam disappears and it changes to a light brown color. Add the honey, garlic and lemon juice, stirring it all in for about a minute. Remove the skillet from the stovetop and pour half of the mixture out into a glass bowl to save for later.

      Place the salmon fillets skin side down in the skillet with the remaining mixture and cook for 3 to 4 minutes until they turn a golden color. Remove the skillet and transfer it to the oven to grill or broil the salmon for about 6 minutes. The top layer of the salmon should flake away when it’s done. Transfer them to plates, drizzle with the remaining mixture from the bowl, and season with salt and parsley.

      3. Honey Roasted Almonds

        Nuts make a perfectly healthy and filling snack almost any time of the day. For those who love a little something that’s both sweet and salty, roasting your own nuts with honey will make them taste like candy.

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        Ingredients:

        • 3 cups raw almonds
        • 4 tablespoons honey
        • 2 tablespoons butter or olive oil
        • 1/2 teaspoon salt
        • 1/2 teaspoon sugar

        Directions:

        Preheat your oven to 325 degrees Fahrenheit and line a baking sheet with parchment paper. Melt the butter first in the microwave (if you’re using it instead of oil) and then mix in the honey. In a large bowl, mix the almonds with the honey and butter/oil mixture until they’re full coated. Spread them out on the baking sheet and bake them for 10 minutes.

        Remove the almonds from the oven to stir and flip as many over as you can before returning them to the oven for another 10 minutes until they turn a golden brown color. After the baking, throw the almonds in a bowl and give them a thorough stir with the salt and sugar.

        4. Frozen Banana & Honey Smoothie

          One of the easiest ways to get the full benefits of honey without using heat is by using it to sweeten up your smoothies. Even if your smoothie is already pretty sweet, a tablespoon or two honey will probably make it taste even better.

          Ingredients:

          • 3 ripe bananas, sliced and frozen
          • 1/4 cup almond butter
          • 1 1/2 cup unsweetened almond milk
          • 2 tablespoons honey
          • 2 dates (optional)
          • Cinnamon to taste (optional)

          Directions:

          Blend all ingredients together in a blender until they’re smooth and creamy. You can add extra ice, water, or more almond milk to get your desired consistency.

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          5. Greek Yogurt with Mango Fruit, Granola and Honey

          When the weather's nice, I love having fruit, greek yogurt, honey and some crunchy granola for breakfast.

            A small amount of honey makes a great morning energizer. By combining honey with some protein and fiber, you’ll have a complete breakfast that will help you get through those early hours leading up to lunch.

            Ingredients:

            • 1/2 cup plain, nonfat Greek yogurt
            • 1/2 cup fresh mango fruit, chopped
            • 1/3 cup granola
            • 1 tablespoon honey

            Directions:

            Scoop out the yogurt into a bowl and top it with the mango and granola. Drizzle the honey over everything, serve and enjoy!

            Honey is really one of Mother Nature’s most spectacular foods. Here’s hoping that we can keep the bee population healthy as we head into the future–not just for the honey, but more importantly for being the number one species we rely on to cross-pollinate crops that make it possible for us to grow a wide variety of plant-based foods.

            Featured photo credits: Roasted butternut squash, grilled salmon, roasted almonds, banana smoothie, yogurt with fruit and granola.

            Featured photo credit: Oksana Shufrych via shutterstock.com

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            Elise Moreau

            Elise helps desk workers lead healthier lifestyles. Visit her website on her profile to get a free list of health hacks.

            The Benefits And Drawbacks To Your Preferred Sleep Position How Smartphones Are Affecting The Mind And Body Of Your Children Amazing Benefits Of Greek Yogurt (+5 Refreshing Recipes) 15 Free Resources To Get You More Organized In 2016 Amazing Benefits of Honey (+5 Refreshing Recipes)

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            Last Updated on March 13, 2019

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            Have you gotten into a rut before? Or are you in a rut right now?

            You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

            Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

            1. Work on the small tasks.

            When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

            Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

            2. Take a break from your work desk.

            Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

            Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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            3. Upgrade yourself

            Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

            The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

            4. Talk to a friend.

            Talk to someone and get your mind off work for a while.

            Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

            5. Forget about trying to be perfect.

            If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

            Just start small. Do what you can, at your own pace. Let yourself make mistakes.

            Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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            6. Paint a vision to work towards.

            If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

            Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

            Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

            7. Read a book (or blog).

            The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

            Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

            Check out the best selling books; those are generally packed with great wisdom.

            8. Have a quick nap.

            If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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            9. Remember why you are doing this.

            Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

            What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

            10. Find some competition.

            Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

            Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

            11. Go exercise.

            Since you are not making headway at work, might as well spend the time shaping yourself up.

            Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

            As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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            Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

            12. Take a good break.

            Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

            Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

            Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

            Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

            More Resources About Getting out of a Rut

            Featured photo credit: Joshua Earle via unsplash.com

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