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6 Quick Diet Swaps You MUST Start Making

6 Quick Diet Swaps You MUST Start Making

Trying to clean up your diet to boost your nutrition, enhance your health, and kick-start fat burning? If so, it is time to make a few diet swaps. Rather than focusing on the complete diet overhaul, simply focus on making a few minor adjustments to the way you are eating so you can move one step forward and see the success you desire. This way, you won’t feel quite so restricted and like you just cannot keep up.

Many people who go the route of the entire diet overhaul quickly come to find it is too much too soon. Instead, make a few changes every week. Once those new changes become habit, make a few more. It is a much better way for most people to approach healthier eating.

So let’s go over six places to start. If you can make these simple and easy swaps, you will be on track to success.

 

1. Swap cold cereal for oatmeal

Oatmeal

    The very first swap to make is to replace oatmeal with your usual cold cereal. Oatmeal is more filling, it typically contains fewer calories per cup of cereal, and is also sugar free. It is a great way to start your day. Just be sure to pick up the unsweetened variety.

    2. Swap sausage for egg whites

    Bowl_of_egg_whites

      Getting sufficient protein into your morning meal is critical for success. But, sausages are not the way to do it. For best results, you should go for egg whites instead. These are high in protein, lower in calories, and a lean way to get your nutrients in. Plus they are a high-volume food, which means you can eat more of them without taking in too many calories therefore feeling more satisfied while consuming less food.

      3. Swap creamer for vanilla protein powder

      whey_protein_powder

        Next up, in your morning cup of coffee, forgo that creamer, which is loaded with saturated fat. Instead, boost your protein intake by adding a small dose of vanilla protein powder. It will still add great flavor, less calories, and more protein – precisely what you need in your diet.

        4. Swap regular potatoes for sweet potatoes

        Sweet Potato

          If you are a meat and potatoes kind of person, make those potatoes sweet potatoes. They are the healthier variety as they have more nutrients, more fiber, and are going to rank lower on the glycemic index (GI), so it will help to stop hunger more effectively as well. Sweet potatoes rank in as one of the most filling foods you can eat, so it is a great choice to keep in your diet plan.

          5. Swap juice for milk

          Cats drink milk

            Juice is the biggest no-no if weight loss is the goal. The problem with juice is that it contains too much sugar, lacks the fiber you would get from fruit, and will spike blood sugar and insulin. Instead, opt for milk. Milk is higher in protein and is going to provide a nice dose of calcium and fosters stronger bone growth and development.

            6. Swap yogurt for Greek yogurt

            greek_yogurt

              Finally, the last smart swap to make is to exchange your usual yogurt variety for some Greek yogurt instead. This is going to be far healthier due to its higher protein content along with calcium. Furthermore, Greek yogurt is going to be perfect for improving your belly fat loss as those who consume dairy-rich foods in their diet tend to lose more fat from the abdominal region.

              So keep these smart swaps in mind. If you can get them into place, you can rest assured you are going to be seeing faster fat burning success and boost your heath at the same time.

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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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