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10 Foods You Need to Include in Your Diet This Year

10 Foods You Need to Include in Your Diet This Year

Have you pledged to finally adopt a better diet this year? If so, you’re not alone. Millions of people say they want to eat healthier as part of their New Year’s resolution.

Sadly, a full 88% have likely already given up.

Would you like to finally stick with your diet this year? First, start thinking less in terms of “diet,” and more “healthy lifestyle change.” Second, eat more of the following foods:

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1. Spinach

Popeye was one smart dude. Spinach is one of the healthiest foods on the planet. It’s loaded with nutrients like Vitamins K and A, and folate. Whip up a quick and healthy raw spinach salad by combining baby spinach leaves with a squeeze of lemon juice, olive oil, fresh garlic, and a few almonds.

2. Beets

Beets are another food you should definitely include in your diet this year. Beets are high in folate, fiber, and potassium. If you don’t like raw beets, try roasting them and mixing them with some roasted sweet potatoes to lighten their earthy flavor.

3. Avocados

Avocados are actually a fruit, and one of the healthiest foods you can eat. Avocados are high in heart-healthy monounsaturated fats. They are also a great source of fiber. Mix up a quick guacamole dip by combining avocado with lime juice, salt, onion, and minced jalapeno. Yum.

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4. Blueberries

Blueberries are a complete superfood with too many benefits to list. Blueberries help combat aging, ward off disease, lower blood pressure, protect heart and brain, and improve memory.

5. Walnuts

Walnuts contain heart-healthy fats that can lower your cholesterol levels. Eat a handful of raw walnuts every day, or sprinkle some on your salads.

6. Sweet potatoes

While regular potatoes are one of the biggest causes of weight gain, sweet potatoes are one of the best sources of beta carotene. Beta carotene can help support healthy eyes. They’re also a great source of vitamin C, potassium, and fiber. Try this healthy sweet potato chips recipe.

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7. Salmon

Salmon is loaded with muscle-building protein and contains heart-healthy Omega-3 fatty acids. Make sure you choose wild salmon over farmed, though. Farmed salmon is nasty stuff.

8. Eggs

There’s a huge misconception that eggs are bad for you. Nothing could be further from the truth. Eggs are one of the most nutrient-dense foods you can eat. They have 13 essential nutrients, and are a great source of protein and good fats.

9. Olive oil

Research shows that the Mediterranean diet, which is high in healthy fats like olive oil, can reduce your risk of cancer. Replace unhealthy foods in your diet, like margarine and vegetable oil, with olive oil. Here’s an extra bonus: olive oil has other uses beyond diet.

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10. Dark chocolate

You’ll be pleased to know that dark chocolate is actually good for you–and you should definitely include more of it in your diet this year. Dark chocolate is loaded with antioxidants and can even help lower your blood pressure. I recommend anything with 70% cocoa or higher to get the maximum benefits.

Finally, knowing what foods to eat is great, but it won’t do you any good if you don’t get into the habit of eating healthier.

Here’s how to do it: first, commit (in writing) to eating healthier and tell everyone you know. This helps hold you accountable. Next, slowly start replacing the foods in your refrigerator and cupboard with the ones above.

The key to turning your “diet” into permanent healthy eating habits is to make it as easy as possible on yourself. If you stock your kitchen with unhealthy snacks, you’re going to reach for those unhealthy snacks when you need a quick fix.

Fortunately, once healthy eating becomes a habit it’s second nature. And, it will lead to other healthy changes in your life.

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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