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Guilt-Free Comfort Food Is Real With These Healthier Cooking Substitutions!

Guilt-Free Comfort Food Is Real With These Healthier Cooking Substitutions!

Do you ever wish you could get in shape without having to give up your favorite foods?

If diets allowed pizza, cookies, and brownies, losing weight and flaunting a toned body would be so easy, right?Unfortunately, when you try to get in shape, these foods are immediately forbidden.Ice cream, cake, fries, milkshakes and many comfort foods are off the menu and branded as evil.

It’s not easy when you are on a diet and your coworkers start sharing donuts around the office. It’s almost torture when you’re out for dinner with friends and you can only pick a handful of things on the menu, while everyone else can eat anything they like.

If you do indulge in a cookie or a slice of pizza, you think you “slip up” and feel guilty and disappointed in yourself.You don’t deserve to feel that way.

What if you could reach your fitness goals and still enjoy your favorite foods?

Have your cake and eat it too (Literally!)

The reason most diets fail is the majority of them are boring and hard to maintain.

Any diet that restricts the foods we love is destined to fail.

The solution? Find healthier ways to eat your favorite foods. It’s possible and easy.

Swap unhealthy ingredients

Did you know you can replace the unhealthy ingredients in your favorite foods with healthier ones and still enjoy the same tasty flavor?

When you identify the unhealthy parts in your food, you can swap them for healthier substitutions to create diet-friendly meals.

For example:

  • Pizza: Replace the refined flour in the base.
  • Brownie: Replace the sugar and oil.
  • Pancake: Replace the refined flour and sugar.
  • Fries: Replace the refined oil and excess salt.

If you get in the habit of swapping the unhealthy ingredients in your food for healthier ones, you’ll be able to make better choices, transform the way you eat and enjoy your favorite foods without guilt, all while hitting your weight-loss and fitness goals.

Healthy substitutions

Below you’ll find healthy cooking substitutions that will let you enjoy your favorite foods with half the calories.

These healthy swaps will increase the nutritional value of your food and reduce extra calories while maintaining the flavor and texture you love.

1. Chia Seed Gel Instead of Eggs and Oil

Chia seeds are nutritious Aztec seeds full of omega-3 fatty acids and fiber. They’re a fantastic egg or oil replacer in cakes, pancakes, cupcakes, cookies and most baked goods.

When you combine chia seeds with water, you get chia seed gel, a gelatinous mixture that works as a binder (like eggs) or to provide moisture and fat (like oil).

You can also combine chia seeds and plant milk to make a chia seed pudding that you can enjoy on its own.

In a study published in the Journal of the Academy of Nutrition and Dietetics, 25% of the oil or egg in a cake could be replaced with chia seed gel without altering the flavor or texture. The cake with chia gel had more omega-3, less fat, and fewer calories. [1]

Pros:

  • Lower calories.
  • Reduces unhealthy fat.
  • Adds omega 3.
  • Adds fiber.
  • Doesn’t change the flavor.

Cons:

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  • Replacing more than 50% of oil or eggs with chia seed gel could alter the flavor of cakes.
  • It can’t be used for egg-based dishes like quiche.

How to make chia gel:

Ingredients:

  • 1/3 cup of chia seeds
  • 2 cups of water

Method: Mix the chia seeds with the water in a jar or glass container and store in the fridge for 15 minutes.

Alternative method: Make one chia egg by mixing 1 tbsp of chia seeds in 3 tbsp of water. Let it sit for 5 minutes.

Substitution: 1 egg = 1 tbsp of chia seeds + 3 tbps of water = 1/4 cup of chia gel.

Use chia to make this key lime chia seed pudding:

    2. Avocado Instead Of Oil or Butter

    Avocado is a source of healthy fats that can upgrade almost any recipe that calls for butter or oil. Because of its rich and creamy texture, it can be used to replace oil or butter in brownies, pancakes, puddings, and mousses.

    Both oil and butter might contain trans fats, but avocado contains monounsaturated fat, a beneficial type of fat with heart health benefits.

    Pros:

    • Adds heart-healthy monounsaturated fats [2].
    • Provides pantothenic acid.
    • Contains fiber.
    • Adds vitamin C, K and E.
    • The flavor masks well.
    • The texture is really close to butter.
    • Great for rich and decadent desserts.

    Cons:

    • It could change the color of the batter (green pancakes, waffles, cookies).
    • Not the best choice for airy and light desserts.

    Substitution: 1 cup of butter/oil = 1 cup of mashed avocado.

    Use avocado in this fudgy avocado brownie recipe:

      3. Banana And Oats Instead Of Sugar and Flour

      You won’t need refined sugar or flour as long as you have bananas and oats in your pantry.

      Bananas are a natural sweetener, so they’re perfect for smoothies, pancakes, brownies, cookies, bars, and most recipes that call for sugar. Unlike regular sugar, bananas contain fiber, which helps to keep your blood sugar stable.

      Oat flour is a fiber-rich gluten-free flour alternative. Unlike processed wheat, oats are a complex carbohydrate with a high fiber content and heart health benefits. To make oat flour, blend 2 cups of rolled oats until you get a fine powder.

      Pros:

      • Bananas provide nutrients like vitamin B6, manganese and potassium. [3]
      • Bananas can be used in almost any recipe.
      • Oats are heart-healthy.
      • The fiber in oats helps to stabilize blood sugar.

      Cons:

      • Oat flour is denser than other healthy flours.
      • Some recipes, like pizza crust, require lighter flours.

      Substitution:

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      1 cup of sugar = 1 cup of mashed bananas.

      1 cup of all-purpose flour =1 cup of oat flour.

      Try these banana oat pancakes:

        4. Baked Sweet Potato Fries Instead of Regular Fries

        Swap regular fries with baked sweet potato fries. They’re just as good! Sweet potatoes have less carbs, less calories, more fiber, and just one cup provides 214% DV of vitamin A.

        Baking the sweet potatoes instead of frying reduces the fat content. What’s not to love about this smart substitution?

        Tip: If salted, use sea salt instead of table salt.

        Pros:

        • Provides vitamin A, manganese, copper, and vitamin C.
        • Contains less carbs and calories.
        • Improves blood sugar regulation.
        • Baking reduces fat content.

        Cons:

        • Sweet potatoes are still high in carbs, so enjoy in moderation.

        Try this delish sweet potato fries recipe:

          5. Cauliflower Pizza Base Instead of Regular Pizza Crust

          Cauliflower can be used in many low-carb recipes, including pizza. It’s low in calories, carbs, and provides vitamins C, K, and folate.

          A cauliflower pizza crust helps to regulate your blood sugar levels because it has fewer carbs and more fiber than a regular flour crust.

          Pros:

          • Low-carb.
          • Provides vitamin C and other vitamins.
          • Provides more fiber.
          • Contains antioxidant properties.
          • Easily masked flavor.

          Cons:

          • The crust is thinner and crispier than regular pizza crust, but it’s delicious nonetheless.

          Try this cauliflower crust recipe:

            6. Zucchini Noodles Instead of Regular Pasta

            If you love pasta, zucchini is your new best friend. Spiralized zucchini makes an excellent low carb pasta you can enjoy without guilt.

            Zucchini is rich in manganese, riboflavin, vitamin C, and has anti-inflammatory properties [4].

            Add your favorite marinara sauce to it and you have a nourishing dinner.

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            Pros:

            • Low carb.
            • Low in calories.
            • Anti-inflamatory.
            • Rich in vitamin C, B vitamins, and manganese.
            • Mild flavor.

            Cons:

            • Be careful when cooking zucchini. If you cook it for too long, it will get soggy because of its high water content.

            How to make zucchini noodles:

            1. Clean your zucchini.

            2. Using a spiralizer, spiralize your zucchini to form noodles.

            3. Heat a pan over medium heat.

            4. Once hot, add a bit olive oil.

            5. Once your oil is hot, add the zucchini noodles and saute for 3-5 minutes.

            6. Make sure to stop cooking when the noodles are still firm. If you wait too long, they will get soggy.

            Try this zucchini pasta:

              7. Nicecream Instead of Ice Cream

              Nicecream – or banana ice cream – has only one ingredient: frozen bananas. When you freeze bananas and blend them in a food processor, you get a creamy and fluffy dairy-free ice cream (just like magic).

              While ice cream is high in sugar and fat, nicecream is naturally low in fat and contains vitamin B6, manganese, potassium, and vitamin C.

              Pros:

              • It only requires one ingredient.
              • Low fat.
              • Naturally sweetened.
              • Rich in vitamins and minerals.
              • Easy to make.

              Cons:

              • Enjoy in moderation, because bananas are one of the sweetest fruits.

              How to make basic nicecream:

              Ingredients:

              • 2 frozen bananas
              • Optional: coconut oil, vanilla essence, or soaked cashews.

              Method: Blend the bananas in the food processor until smooth. Serve immediately and enjoy.

              Try this 5-ingredient nicecream recipe:

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                8. Fruit Compote Instead of Syrup

                Next time you make pancakes, top them with homemade fruit compote instead of store-bought syrup.

                Commercial syrup is packed with refined sugar, corn syrup, flavorings, and colorants. Fruit compote is made with fresh fruits and limited amounts of healthier sweeteners.

                Tip: Start by making berry compotes. A strawberry compote is perfectly sweet and fresh. You’ll love it.

                Pros:

                • Made with fresh fruits (strawberries, blueberries, mango, peach, etc).
                • Healthier sweeteners.
                • Customizable.
                • Contains the vitamins and minerals of the fruits you choose.

                Cons:

                • None.

                Try this berry compote:

                  9. Oats Instead of Breadcrumbs

                  Again, oats save the day and cut calories in recipes calling for breadcrumbs.

                  Breadcrumbs are high in carbs, calories, and low in fiber, while oats provide more fiber and contain fewer calories.

                  Before using your oats, pulse them for a few seconds in the blender to make them less coarse and more similar to breadcrumbs.

                  Pros:

                  • High in fiber.
                  • Less calories.
                  • Less carbs.
                  • Heart-healthy.
                  • Helps to regulate blood sugar.

                  Cons:

                  • Oats might not be suitable for fried recipes because they’re more chewy than crispy.

                  Try this vegan meatball recipe that uses oats instead of breadcrumbs:

                    10. Greek Yogurt Instead of Sour cream

                    Greek yogurt is a perfect substitute for sour cream in muffins, cakes, dips, and many baked goods. It dramatically reduces the fat content of your foods while keeping all the flavor.

                    Just one cup of sour cream contains 45g of fat. Meanwhile, 1 container of greek yogurt contains only 0.7g of fat [5].

                    Greek yogurt also contains probiotics that help keep your gut microflora healthy.

                    Pros:

                    • Low fat.
                    • Low sugar.
                    • Contains probiotics.
                    • Contains protein.

                    Cons:

                    • Greek yogurt is tangier than sour cream, so you’ll need to adjust the flavors of dips and non-baked foods accordingly.

                    Try these blueberry muffins with greek yogurt:

                      Reference

                      [1] The National Center of Biotechnology Information : Chia (Salvia hispanica L) gel can be used as egg or oil replacer in cake formulations.
                      [2] The World’s Healthiest Foods: Avocados
                      [3] The World’s Healthiest Foods: Bananas
                      [4] Dr. Axe: Zucchini Nutrition
                      [5] Two Foods: Greek Yogurt vs Sour Cream

                      More by this author

                      Brenda Godinez

                      Health writer, blogger & food photographer

                      Guilt-Free Comfort Food Is Real With These Healthier Cooking Substitutions!

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                      Last Updated on March 30, 2020

                      Why You’re Feeling Tired All the Time (And What to Do About It)

                      Why You’re Feeling Tired All the Time (And What to Do About It)

                      Feeling tired all the time?

                      Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

                      I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

                      Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

                      If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

                      In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

                      What Happens When You’re Too Tired

                      If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

                      Here are some common examples of what happens when you’re feeling tired:[3]

                      • You may have trouble focusing because memory and learning functions may be impaired within your brain.
                      • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
                      • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
                      • You may find it more difficult to exercise or to perform any type of athletic activity.
                      • Your immune system may weaken causing you to pick up infections more easily.
                      • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
                      • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

                      Are you saying that feeling tired can make me overweight?

                      Unfortunately, yes!

                      Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

                      Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

                      Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

                      Why Are you Feeling Tired All the Time?

                      Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

                      Here’s a quick overview of each root cause of feeling tired all of the time:

                      1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
                      2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
                      3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

                      The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

                      It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

                      Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

                      Feeling Tired vs Being Fatigued

                      If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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                      Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

                      Tiredness is primarily about lack of sleep.

                      But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

                      Symptoms of fatigue include:

                      • Difficulty concentrating
                      • Low stamina
                      • Difficulty sleeping
                      • Anxiety
                      • Low motivation

                      These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

                      Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

                      How Much Sleep Is Enough?

                      The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

                      Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

                      So, quantity and quality do matter when it comes to sleep.

                      The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

                      Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

                      Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

                      If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

                      And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

                      It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

                      4 Simple Changes to Reduce Fatigue

                      Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

                      1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
                      2. Exercising regularly
                      3. Using stressbusters
                      4. Creating a bedtime routine to sleep better

                      So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

                      After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

                      In addition, I lost two inches off my waist and looked and felt better than ever.

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                      I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

                      Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

                      • L is for Lifestyle and means living healthy including getting enough sleep.
                      • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
                      • A is for Attitude and means thinking positive and reducing stress whenever possible.
                      • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

                      The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

                      And yes, there does seem to be an important correlation between being lean and feeling rested.

                      But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

                      L — Living Healthy

                      Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

                      So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

                      In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

                      As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

                      Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

                      1. Unplug

                      Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

                      So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

                      2. Unwind

                      Do something to relax.

                      Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

                      3. Get Comfortable

                      Ensure your bed is comfortable and your room is set up for sleep.

                      Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

                      Also, it’s ideal if your bedroom is dark and there is no noise.

                      Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

                      If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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                      Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

                      This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

                      E — Exercise

                      Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

                      That’s what happened in my case.

                      But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

                      As part of my lifestyle upgrade, I knew I needed to move more.

                      My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

                      That made sense to me.

                      So, I decided to swim.

                      I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

                      Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

                      Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

                      So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

                      If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

                      A — Attitude

                      Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

                      When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

                      Do you want to know what that master stress-busting technique was?

                      Breathing.

                      But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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                      Here’s how you do “Long-Exhale Breathing”:

                      1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
                      2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
                      3. Hold your breath while you count to 7 mentally and enjoy the stillness
                      4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
                      5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
                      6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

                      This type of “long-exhale breathing” is scientifically proven to reduce stress.

                      When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

                      Plus, this is a great technique for helping you get to sleep, too.

                      N — Nutrition

                      Diet is vital for beating fatigue – after all, food is your main source of energy.

                      If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

                      Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

                      For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

                      Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

                      Here’re 9 simple diet swaps you can make today:

                      1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
                      2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
                      3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
                      4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
                      5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
                      6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
                      7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
                      8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
                      9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

                      Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

                      That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

                      Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

                      The Bottom Line

                      If you are tired of feeling tired, then there is tremendous hope.

                      If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

                      If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

                      • Enough High-Quality Sleep with Bedtime Routine
                      • Regular Exercise You Love
                      • Stress Reduction with Long-Exhale Breathing
                      • Fatigue-Reducing Diet

                      Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

                      More Tips to Help You Rest Better

                      Featured photo credit: Cris Saur via unsplash.com

                      Reference

                      [1] YouGov: Two-fifths of Americans are tired most of the week
                      [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
                      [3] The New York Times: Why Are We So Freaking Tired?
                      [4] Mayo Clinic: Chronic fatigue syndrome
                      [5] Mayo Clinic: Lack of sleep: Can it make you sick?
                      [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
                      [7] American Psychological Association: Getting a Good Night’s Sleep
                      [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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