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3 Simple Diet Changes to Boost Your Energy

3 Simple Diet Changes to Boost Your Energy

I bet that  more than once, you’ve wished you had more energy: going about your day-to-day life feeling like a drone without being able to get anything done. Somehow, what you have in your head (if anything at all, thanks to the lack of energy) just doesn’t seem to materialize. Even interesting things become boring somehow, all due to your low energy levels. Does it always have to be this way? Are we destined to be thrown into these energetic dry spells without warning? I say no, and you have the power to do something about it yourself.

Roller coaster

If you’ve experienced this lethargy, you’re most likely suffering from low energy because you are riding the blood sugar roller coaster: when your blood sugar rises too quickly, your body produces a lot of insulin to cope with the sudden rise. Your body will then store the sugar, which means it is out of reach (at least temporarily), so now you suddenly have low blood sugar instead and feel the need to stock up on more, and the roller coaster is accelerating. This is known as sugar craving.

What you want to do is make sure that you have even levels of blood sugar throughout the day—that way your body can use the blood sugar most efficiently and your system can control everything more smoothly. With a few changes in your diet, you can introduce food that help with controlling the blood sugar levels to give you an energy boost overall.

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Superfood?

Every now and then, we hear the talk of a new “superfood”—usually some new berry that no-one has ever heard of, or an exotic fruit you know you will pay way too much for. Usually the hype dies out after a short period of time and is replaced by something new. Although I am not very keen on the term “superfood,” some things almost warrant that label. The funny thing is that there are some ingredients that have been in most homes for a very long time that fall into that category.

A word of caution though: after reading this don’t go overboard with massive dietary changes. Everything in moderation is the ticket, and it’s best to consider how you can (if you can, considering allergies and so on) add a little of this to your diet and reap the benefits without doing big lifestyle changes.

So here is what I’d like you to consider:

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1. Cinnamon
Cinnamon not only tastes excellent, it also has an effect on your blood sugar level. When the food you eat contains cinnamon, your blood sugar level rises slower than without it. You still have to make sure not to eat too much sugar, but cinnamon can be your friend in keeping your blood sugar in check.

My favorite use of cinnamon is on my cottage cheese at breakfast; cinnamon on oatmeal is another great example. In addition, I’d like you to consider trying cinnamon in your dinner recipes—it’s really great with chicken and chili powder.

2. Almonds
Nuts in general are underrated in my opinion, but it often seems that people either eat way too much of them (and often salted) or not all. If you’re allergic to nuts, it’s totally understandable that you’ll avoid them, of course. Almonds are especially interesting as they are easy to find without added flavor or salt,  and they contain healthy levels of good monounsaturated fatty acids and high levels of vitamin E. Vitamin E can be tricky to get through a normal diet, so almonds are a very sensible choice here. At the same time, the fatty acids will help prevent sugar from raising your blood sugar levels too quickly, which is  another tasty way of getting off the blood sugar roller coaster.

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I usually eat almonds for breakfast, and there they provide my healthy fatty acid intake. Normally I eat 3-6 almonds, so we’re not talking about handful after handful. Being a nut lover, I really have to be careful not to overdo it.  Try chopped nuts in a side salad, or mix them in with your favorite fruit or oatmeal.

3. Cauliflower
I bet you didn’t see that one coming! Cauliflower is a great substitute if you are looking to reduce your consumption of rice, pasta, or potatoes: you can eat it fresh, steamed, boiled,  or as a nice mashed potato substitute when blended with a good vegetable stock. Eating cauliflower will allow you to feel full and satisfied with very few calories, and it will provide you with plenty of  fiber: a winning combination.

Cauliflower is my number-one lunch and dinner potato substitute, though the key to making it interesting is to use spices sensibly—It doesn’t have to taste as dull as most people think it does.

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Conclusion
What I propose in this post may take a little bit of time to produce noticeable results in how  you feel, but give it time: this is about simple changes that can have a big impact on your health in the long run. If you’re looking for faster results, you can try some of the great hacks found here. All in all, these three changes are not what you would find on the cover of a magazine, but in my opinion, they are far better: they’re easily implemented, with no magic involved.

So, what do you think? I would love to hear from you.

Featured photo credit:  yoga woman on green park via Shutterstock

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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