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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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            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 January 17, 2019

            8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

            8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

            In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

            Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

            Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

            Why Is It Hard to Live A Peaceful And Happy Life?

            Our Habitat Has Become Too Technological

            The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

            There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

            How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

            According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

            Too Many People Don’t Want to Unplug

            Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

            The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

            Listen carefully:

            We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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            The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

            Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

            8 Mindfulness Exercises to Start Practicing

            There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

            Are you ready for it? Let’s go!

            1. Pray Daily

            You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

            When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

            Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

            Pray. You won’t regret it.[5]

            2. Pay Attention to Your Inner Thoughts

            A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

            By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

            Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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            If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

            This article can guide you to beat negative thoughts:

            How to Stop Automatic Negative Thoughts When You’re Overwhelmed

            3. Smile Often

            Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

            Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

            Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

            The moment that you smile unconsciously, you then know that you are truly happy.

            4. Organize Your Working Desk

            A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

            When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

            Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

            Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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            5. Celebrate Your Friend’s Victories

            I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

            Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

            What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

            6. Listen to Your Spouse/Partner

            God put someone in your life for a reason. You might as well listen to him or her.

            I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

            I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

            7. Give Yourself a Break from Technology

            You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

            How do you do that? This is my formula:

            First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

            If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

            If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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            If you score more than 35, you need to take action immediately.

            Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

            8. Go Exercise

            Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

            The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

            You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

            12 Benefits of Regular Exercise You Should Know

            The Bottom Line

            It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

            It is possible to live a happy and peaceful life. It only depends on you.

            Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

            More Resources About Mindfulness

            Featured photo credit: Lesly Juarez via unsplash.com

            Reference

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