It’s predicted that 2022 will see the most number of weddings since 1984 with some 2.5 million couples tying the knot. That’s a lot of people potentially trying to shed weight before their big day.

The good news is that even with a limited timeline until you walk down the aisle, it’s still possible to lose weight fast and safely. “Typically weight loss is losing one-to-two pounds a week. Working on weight loss efforts for a month and a half you could lose up to 12 pounds,” says Jeanette Kimszal, RDN, NLC, Root Nutrition & Education. “Weight loss does not have to be hard when you focus on your goals.”

Nicole Swingle, RD, echoes this sentiment, saying, “While you may be stressed out about your wedding coming up and losing weight in time, it is possible to lose weight even when you’re a month out from your big day.”

For more, check out these five simple tips to drop 10 pounds or more before you say “I do.”

Time to eat the rainbow, friends. One strategy “to lose weight when you have a time crunch is to increase your vegetable consumption to help you have more dietary fiber, which will help keep you fuller for longer and positively impact your gut health,” says Swingle. “When you feel fuller, you are less likely to eat.”

Kimszal agrees. “Adding at least one serving of vegetables to each meal will help to increase your fiber and nutrient intake,” she says, highlighting that this can help with weight loss.

Swingle shares that one simple way to lose weight before your wedding day is to stop eating out at restaurants those last 30 days leading up to your nuptials. “This is extremely effective for weight loss, as eating out adds a tremendous amount of calories and sodium without you realizing it,” she says. “By reducing how often you eat out, you are reducing the amount of salt retention and calories to help remain in a calorie deficit and help the scale tip back down.”6254a4d1642c605c54bf1cab17d50f1e

“One way to lose weight is by looking at your diet and seeing how much protein you are taking in,” says Kimszal, noting that you should aim to have lean protein at each meal.

As we’ve previously reported, to stay fit or lose weight, men who work out for 45 minutes three to five days a week need about 0.45 gram per pound, and women with the same activity level need 0.35 gram per pound. Read more on how much protein you need in your weight loss diet plan here.

Not only is it incredibly bad for your health, but it wreaks havoc on your waistline, too. “Cutting out soda and other sweetened beverages can help you lose weight,” says Kimszal.

Along with regular soda, ditch diet soda, too. “Many people turn to diet sodas for weight loss, but they can have the opposite effect,” says board-certified obesity expert Sylvia Gonsahn-Bollie, MD, the lead physician at Embrace You Weight & Wellness in a 2021 story for Eat This, Not That!

“Lastly, assessing your hunger on a scale of 1-10 before you eat can help you to lose weight because it forces you to stop and ponder if your body is truly hungry or if you are bored and want food,” advises Swingle. “This facilitates weight loss by reducing the amount and how often you eat.” While you nosh, chew slowly, observe your inner experience, and follow more of these smart habits to promote mind-body connection.

Remember, perspective is key. “Don’t let weight loss be your end goal. Focus on how you feel. Do you feel you are more energetic when you get up? That is what is most important,” says Kimszal. And on your wedding day, feeling energized and excited is far more important than if you squeeze into a smaller suit size or were able to get another inch tailored off the waist of your wedding dress.

Source link

The post 5 Easy Ways To Lose 10 Pounds Before Your Wedding — Eat This Not That appeared first on Heal your health yourself.

When you’re a single mother, you often have to do work for two people, no matter if you share custody or get help from people around you. Mothers have a lot of tasks from cooking and cleaning, to helping kids with homework and solving various kid issues. And things only get harder if you have a career of your own. So it’s only natural and understandable to neglect certain home improvement jobs. But with these tips, you can stay on top of all fixes and issues around the house and achieve the impossible.

Assemble Your Tool Kit

Of course, you won’t need any heavy machinery or complicated electronics for work around the household, but there are a few tools you simply can’t survive without. Grab a toolbox and fill it with a few essential hand tools like a hammer, tape measure, screwdriver, pliers, wrench, utility knife and a cordless drill. All of these are very intuitive when it comes to handling and don’t require any special training. And don’t forget a few painting tools. Painting is the most common home improvement task people do and with a wide brush, angle brush, short-handle brush and a roller, you can tackle any paint job from walls to furniture.

Seek Help From YouTube

You’ll be surprised how many solutions to problems you can find on YouTube or similar networks. These are not only free but presented by regular people like you, so you have a high chance of understanding simple terminology and having all the necessary tools. From diagnosing problems with your appliances, to painting walls and putting up fixtures, you can find all of it by performing a simple Google search.

Consider Safety

No matter what kind of tasks you’re performing (painting walls, hammering nails or doing yard work) you need to be safe and protected.  Many countries like the UK have an established work safety culture, so you can easily find quality workwear and protect your body, head and feet from any accident. This is especially important when you have kids around because you want them to see you use proper protective gear and develop safety habits. Sturdy work pants and shirts are a must, as well as a proper hat for outside work. You also want boots with toe protection that will keep your feet safe from falling objects, sharp tools and bumps.

Nip Issues In The Bud

Don’t wait for small issues to grow and become big and costly problems. Instead, tackle them as they come. In most cases, a small drip or a small chip of paint will only take a few minutes to solve, but if you wait, you might need to replace fixtures or a complete repaint. Come up with a maintenance and improvement schedule so you can stay on top of all the tasks. For instance, once a month you might need to trim shrubs and trees, twice a year to clean your gutters, and once a year to flush your water heater.

Look For Budget Home Improvements

Many single mothers have a shoestring budget to work with, so some heavier home improvements are off the table. If you also struggle with money yet want to refresh your home, choose certain improvements that cost next to nothing. For instance, repainting your entire house is quite cheap, yet brings amazing results. Things like repainting your furniture are also very effective, but you also tackle your front door or build nice shelving for the living room. With a few tools and materials, you can do a lot in one afternoon.

Make It A Family Event

You’d be surprised to know how much kids love to be helpful around the house. If you make your home improvement projects into a family affair, you can all have a blast while doing something beneficial for the entire household. Kids can do a lot of things from painting and sending to hammering and helping with tools and lighting. As long as you’re there to assist and provide safety gear, your kids will love your little home improvement days. Plus, this will provide them with many useful skills they will most definitely need in the future.

As a single mom, you most likely have a lot of things to keep in your mind, but with these easy home improvement tips, your home will always look absolutely amazing (minus the daily mess, but that’s forgiven).

Author Bio

Diana Smith is a full time mom of two beautiful girls interested in business and marketing related topics.

In her free time she enjoys exercising and preparing healthy meals for her family.

Source link

The post Easy Home Improvement Guide For Single Moms appeared first on Heal your health yourself.

PCOS (polycystic ovary syndrome) develops due to irregular and imbalanced hormones in the female body. Women with PCOS produce more androgen (the male hormone) than women without the condition. Along with this, there are a few other causes too which leads to PCOS. However, having PCOS comes with a lot of problems. One of them is weight gain. It results in insulin resistance, ultimately leading to the body storing glucose as fat and gaining weight. 

As per studies, around 40 to 80% of women diagnosed with PCOS gain significant body weight. As a result, it further increases the risk of type 2 diabetes. Therefore, working on the extra added weight due to PCOS is essential. However, you can successfully control your weight during PCOS with small lifestyle changes and dietary habits.

PCOS and Weight Gain

The hormone insulin is responsible for absorbing glucose from the bloodstream and taking it to cells for releasing energy in the body. The pancreas secretes this hormone. Women suffering from PCOS develop insulin resistance, which leads to the failure of cells to respond to the hormone insulin actively. It results in the body stimulating the pancreas to produce even more insulin to maintain normal blood sugar levels. Excessive insulin production and accumulation in the cells signal the body to produce male hormone androgen, which causes symptoms like body hair, weight gain and acne.

Insulin resistance also hampers the body’s response to glucose absorption. As a result, the body starts absorbing too much glucose as fat, causing weight gain. Insulin also stimulates the hormones responsible for our appetite. As per studies, PCOS causes the secretion of appetite-regulating hormones such as ghrelin, cholecystokinin, and leptin becomes irregular and unbalanced. Therefore, it results in severe food cravings, making you want to eat more than required. Thus, the calorie intake increases, and it causes weight gain.

6 Easy to Follow Tips for Weight Loss with PCOS

As mentioned above, you can cut down on excess weight gain and prevent it by following some dietary habits and incorporating some lifestyle changes. Below are the tips to lose weight if you’re suffering from PCOS.

1. Reduction in Carb Intake

As per research, around 70% of women with PCOS experience insulin resistance. It leads to the failure of cells acknowledging signals of the hormone insulin in the body. As a result, it increases the body weight due to increased fat levels in the body. Insulin is required to regulate blood sugar and the storing energy in the body. However, as per studies, high levels of insulin in the body causes the body to gain weight. Since carbs affect its levels, limiting your daily consumption can help you lose weight.

Women with PCOS should consume a low to moderate glycemic diet. The Glycemic Index (GI) is a metric for how rapidly food elevates blood sugar levels rapidly. Choosing low glycemic foods may help to improve blood sugar regulation and help in weight loss due to their fibre, and other macronutrients content in them. Therefore, unlike high GI food, they do not instantly spike the amount of insulin in the body. These foods include whole grains, nuts, fruits, vegetables, and other unprocessed, low-carbohydrate foods. 

2. Increase Fibre Intake

Increasing your fibre intake can make you feel full for a long time while consuming fewer calories. Additionally, high fibre food does not boost blood sugar. Increased blood sugar is one of the leading factors of weight gain in PCOS. It also increases food cravings. Therefore, adding fibre rich foods to your diet can be especially useful if you have PCOS. Studies show a relationship between a high-fibre diet and lower body fat and insulin resistance in women with PCOS.

According to research, it is advised for women with PCOS to consume at least 21 to 25 grams of fibre every day. The best fibre rich foods include whole grains, green vegetables, legumes, and sweet potatoes. 

3. Regulate Your Caffeine Intake 

You should regulate your coffee consumption during PCOS because coffee contains a high amount of caffeine. Caffeine can result in an imbalance of hormone levels in your body. It is common to feel active and energetic after consuming caffeine as it is a natural stimulant and increases brain activity. It also boosts the adrenal functions of the body. 

Consumption of coffee has shown a significant rise in estrogen hormone levels during the follicular phase of the menstrual cycle. PCOS itself leads to hormonal imbalance, so the consumption of coffee increases the risk of hormonal imbalance in patients with PCOS. Therefore, it is essential to consume caffeine in a minimal amount or completely skip it in severe cases. 

4. Avoid Excessive Sugar Intake

It is vital to stay away from a high-sugar diet with PCOS. Consuming low sugar naturally leads to a reduced blood sugar level too. Due to low blood sugar levels, even insulin secretion is limited. Excessive levels also trigger the production of male hormones responsible for the symptoms of PCOS. Therefore, low insulin presence also keeps the male hormones of the body in check.

Additionally, sugar can exacerbate or contribute to PCOS via inflammation. Sugar consumption can trigger an inflammatory response in the body, and inflammation can stimulate the ovaries to produce androgens. So limiting or avoiding sugar intake helps in PCOS and weight management.

5. Eat More Fermented Foods

Those with PCOS have less healthy bacteria present in their system than women who don’t have PCOS. It is one of the reasons why they have trouble losing weight. So increasing the number of healthy bacteria in your system can be helpful.

As per studies, adding probiotics to the daily diet can significantly help these issues. Probiotics supply the gut with good bacteria that fight harmful pathogens and maintain a healthy gut microbiome. Fermented food contains good bacteria. Including one fermented food and a probiotic in your daily diet can be helpful to mitigate the symptoms of PCOS, including weight gain. 

6. Regular Exercise

Insulin resistance is more common among women with PCOS than those without it. Insulin resistance refers to the condition that impairs your body’s capacity to absorb blood sugar for releasing energy.

As per studies, the absence of an active lifestyle, including physical activities, is one factor for insulin resistance. It causes excessive insulin production and irregular weight gain. The problem of weight gain is not common to every PCOS patient. Even if you have not gained weight due to PCOS, exercise can still help you improve your condition. 

As per studies, any exercise can help the body to stay fit. There are no fixed criteria for any particular exercises. However, you should undertake regular physical activity under an expert’s guidance. Regular exercise will make the body use up the stored blood glucose and release energy, reducing excess body fat. 

Weight Loss in PCOS: What to Avoid?

Limiting dairy and gluten from one’s diet can help with PCOS. However, it would help if you do this in a balanced way. Completely excluding daily and gluten products are also not advisable as it might cause nutritional imbalance. A PCOS diet includes consuming whole, unprocessed healthful foods. It is crucial to avoid processed sugars, white flour, and excess sugary beverages to improve vitamin absorption, nutrient consumption, and weight loss. You should avoid foods with a lot of sugar like soft drinks, syrups, sweets, candy, and fast food.

Excessive fat intake can lead to weight gain, adding to PCOS symptoms. In addition, it can raise your chances of developing heart disease too. You should avoid saturated fats like those found in processed meats, pastry, chocolate, cake, biscuits, and full-fat dairy base bakery items. These products raise blood insulin levels, which leads to increased androgen production, exacerbating PCOS symptoms like weight gain.

Health Risks of Excess Weight Gain in PCOS

1. Sleep Apnea

As per studies, weight gain due to PCOS links to increased instances of sleep apnea. Sleep apnea refers to a breathing disorder wherein a person stops breathing periodically during the night. Pauses might last anywhere between a few seconds and a minute. This can happen several times during the night. 

Sleep apnea symptoms include snoring, interrupted gaps in breathing followed by a gasp for air, and irregular, disturbed sleep. Snoring itself isn’t dangerous, but snoring combined with sleep apnea can lead to significant issues. It can also give rise to other related PCOS symptoms like fatigue, unhealthy weight loss and insulin resistance. 

2. Increased Cholesterol Levels

Weight gain due to PCOS may raise your cholesterol and triglyceride levels. In the case of the patient being obese and having PCOS, the amount of lipids is even higher. Few hormone levels, such as androgens like testosterone, are also elevated. The cholesterol requirement is for producing various sex hormones in your system. Therefore, increased levels worsen the hormonal imbalance of the body. 

Insulin resistance is another factor for increased cholesterol levels. It refers to a condition in which your cells fail to respond to insulin as quickly as they should. As a result, it leads to increased synthesis and reduced absorption, resulting in high cholesterol levels in the body. 

3. Impact on Fertility

Obesity and excess body weight have an impact on a woman’s fertility. In addition, women with PCOS have irregular and unbalanced hormone production, leading to significant weight gain. As a result, it adversely affects your fertility.

Obese women may experience irregular menstrual periods and ovulation due to their increased BMI. The ovaries and the fat cells produce the female sex hormone estrogen. Abnormal weight gain can make these fat cells grow and expand in size. As a result, they secrete more oestrogen. Excessive release of oestrogen gives the body the impression of consuming hormone-based birth control. It results in stopped ovulation and menstruation.

Conclusion

Unfortunately, you cannot permanently get rid of PCOS. However, some changes in your lifestyle can significantly mitigate symptoms like weight gain, weight loss, acne, stress. You can achieve this by following a proper diet and performing physical activities. In addition, these changes can help ease the difficulties faced daily by women suffering from PCOS. You could also seek advice from a dietician who has worked with patients who have PCOS. An expert’s advice always helps.

Frequently Asked Questions (FAQs)

Q: How much weight can I lose with PCOS?

A: If you have PCOS, losing 10-15% of your weight can normalise your menstruation cycles again. It is also helpful in removing the symptoms. In addition, weight loss can enhance insulin sensitivity and avoid diabetes and heart disease complications. But one can always aim to lose excess body fats for overall health and fitness.

Q: What should be avoided in PCOS?

A: The symptoms of PCOS become worse by excessive insulin production. You should avoid food leading to an increase in insulin release such as high and refined carbs like fried food, bread, refined flour products, etc. You should also avoid processed meat like hot dogs as they contain saturated fat and nitrate, causing inflammation. It adversely affects the PCOS condition. 

Q: Is coffee OK for PCOS?

A: Since coffee contains caffeine, you should consume coffee in a moderate and limited amount. Excess caffeine intake leads to hormonal irregularity and imbalance, a leading cause of PCOS. It later affects the menstruation cycle; hence it is essential to drink coffee occasionally.

Q: How do you know if you have PCOS?

A: PCOS is a health condition wherein the secretion of male sex hormones increases in women’s bodies. Symptoms include increased hair growth, hair loss, weight loss, anxiety, and sleeping disorders. However, these are just a few signs and might not necessarily result from PCOS. It is therefore essential to get examined by a medical professional. 

Q: Can someone with PCOS get pregnant?

A: PCOS does not rule out the possibility of becoming pregnant. While it is one of the leading reasons for infertility among women, it is treatable to the extent that it does not affect the ability to conceive. The hormonal imbalance caused by PCOS prevents the ovaries from ovulating, leading to problems with pregnancy. However, doctors can suggest measures to increase your chances of becoming pregnant. 

Q: What happens if PCOS is not treated?

A: PCOS that isn’t well-managed can negatively influence both short- and long-term health. Chronic illness developing untreated PCOS includes type 2 diabetes, infertility, cardiovascular disease, obesity, and depression. Early detection and treatment can lessen these risks.

Q: What happens when a PCOS cyst bursts?

A: Ovarian cysts that burst and produce pain are generally not a matter of concern. However, keep an eye out for sudden, severe abdominal discomfort, which can come with fever and nausea. Cysts that burst and are causing severe bleeding or infection may need immediate surgery. 

Source link

The post 6 Easy to Follow Tips for Weight Loss with PCOS- HealthifyMe appeared first on Heal your health yourself.

One of the most important things you can do is to improve your health and happiness. This will allow you to live a better life and feel more fulfilled. If you’re not happy with how your life is going, then this article may be just what you need! We’ll provide some simple tips that will help improve both your physical and mental health in no time at all.

Exercise

One of the best ways to improve your health is by exercising. This doesn’t mean you have to join a gym or start running marathons. Just getting up and moving for 30 minutes each day can make a big difference. Exercising will help boost your energy levels, improve your mood, and strengthen your immune system. In the words of specialists at Self-Care Fundamentals, exercising is one of the best ways to take care of yourself. If you’d prefer to work out at home, try these exercises for beginners or this dance workout video. If you want to get the most out of your exercise, do it first thing in the morning before breakfast. This will help control blood sugar levels and prevent you from overeating at lunchtime.

Eat A Balanced Diet

A healthy diet is just as important as exercise when it comes to improving your health. Eating a variety of fruits and vegetables, lean protein, and whole grains will give you the nutrients you need to stay energized and healthy. Avoid processed foods, sugary drinks, and unhealthy snacks whenever possible. Instead, try packing a healthy lunch each day or cooking your dinner instead of eating out. Healthy foods will keep you full longer and prevent overeating, which can lead to weight gain over time. If you don’t know where to start with healthy eating, try borrowing some recipes from the Food Monster App. It has hundreds of thousands of vegan, vegetarian, and meat-based recipes.

Get Enough Sleep

Getting enough sleep is another important part of taking care of yourself. Most people need around eight hours of sleep per night, but everyone is different. If you’re not getting enough rest, you’ll likely feel tired and grumpy all the time. Lack of sleep can also lead to weight gain, anxiety, and depression. To get a good night’s sleep, try going to bed and waking up at the same time each day. Avoid using electronics before bed, and make your bedroom a calm and relaxing space. If you’re having trouble sleeping, try these tips for better slumber.

Take Breaks

It’s important to take breaks throughout the day to relax and rejuvenate and to improve your health and happiness. This can mean taking a few minutes each hour to stretch or just breathe deeply. If you’re feeling overwhelmed or stressed, take some time for yourself to relax and recharge. You’ll be able to work more effectively after taking a break, and you’ll feel happier as well. Additionally, try to take a vacation at least once a year. A change of scenery can do wonders for your mental health and well-being.

Practice Self Care

Taking care of yourself doesn’t mean you have to do everything on your own. If you need help, ask for it. Try joining an online community like the Mighty where others can share their struggles and advice. And don’t forget to take care of your physical health as well. Meditation and journaling are all great ways to reduce stress and promote self-care. Meditation is the act of focusing your mind on one thing at a time, while journaling is simply writing down how you feel. Both practices can help clear your head and make it easier to manage stress in daily life.

Try Therapy

Therapy is another great way to take care of yourself. This can be in the form of individual counseling, couples counseling, or group therapy depending on your needs. If you have a mental health diagnosis like depression or anxiety, consider meeting with a therapist so they can help you manage it. Most therapists will work by asking questions and giving you feedback, which can help you understand yourself better. If you’re not sure if therapy is right for you, consider going on a free trial first. You can try meeting with a therapist for a few sessions before committing to anything long-term.

These are just a few of the ways you can improve your health and happiness. There are many other things you can do as well, such as joining a support group or seeing a therapist. Just find what works best for you and stick with it. The more you take care of yourself, the better you’ll feel both physically and emotionally.

Source link

The post An Easy Guide To Improving Your Health And Happiness appeared first on Heal your health yourself.

Life can be stressful and hectic, with so much to do and so little time to do it. Yet it’s important to take time for ourselves, or we won’t be as productive as we could be. More importantly, we risk our health and wellbeing. So, here are some suggestions to help reduce stress.

Mindfulness

You may have heard of mindfulness, but are unsure what it involves, or what the benefits are. Mindfulness based stress reduction has several physical and mental benefits. It can reduce stress for those with heart problems, help to improve their health, or can improve your sleep pattern, and help you switch off mentally.

Mindfulness can involve meditation, but it doesn’t have to. Sometimes, it can be something small, like finding a quiet space, turning off your phone and paying attention to yourself and your surroundings.

Exercise

Exercise is another way to reduce stress. If you choose to start with a gentle walk, you can do mindful walking. This is walking, preferably somewhere peaceful, and instead of using the time to think about the stresses of life or what you’re going to cook for dinner, concentrate on your surroundings.

Alternatively, something a little more strenuous can let you release stress and built-up tension. Some people find a run or intense gym session helps them before starting the day, or at the end of their workday.

Relaxing Music

If you have access to music on your phone or smart device, you can listen to your favourite tunes anywhere, even if just for a few minutes at a time. That can be all you need if you just want to calm down before dealing with the cause of your feelings. It gives you time to lose the initial stress, and deal with the situation more rationally than you might have done.

Spend Time With Friends

Spending time with close friends can help you forget about your problems as you catch up with them and hear about their lives. If you still can’t shake the stress you’re feeling, you can share your problems with your friends. Even if they can’t offer a solution, it helps to talk about it with people who won’t judge you.

We can be too close to our own problems, and a friend’s perspective can help us see something we’ve missed. They know us well but are distant enough from our problems that they can see the situation more clearly.

Read

If you struggle to get these stressors off your mind, reading is the perfect way to reduce stress. Spending time reading books in your favourite genre is relaxing, and a safe way to let your mind go on adventures, without having to leave the house.

Alternatively, just a few minutes of reading on the bus to work can help you start the day with a clean slate, without the stress of yesterday still lingering.

Reducing stress doesn’t have to be complicated or take up a lot of time. Finding just one or two things that work for you, and doing them for a few minutes at a time throughout the day, can make a difference.

Source link

The post Five Easy Ways To Reduce Stress appeared first on Heal your health yourself.

When it comes to revamping your eating habits, slimming down is only part of the puzzle for many people. When adopting a new way of eating, many people have another goal in mind: getting a flat stomach.

However, many people discover that not every diet that promotes weight loss is as effective as they might hope for whittling their midsections. If you want to trim down your middle without deprivation or crash diets, read on to discover which easy eating habits can help you flatten your stomach in no time, according to registered dietitians. And for more ways to uncover your abs, check out these 15 Underrated Weight Loss Tips That Actually Work.

While you likely already know that drinking an adequate amount of water is good for your health, experts say it’s essential if you’re trying to achieve a flatter stomach.

“Drink half your body weight in ounces of water every day,” suggests Samantha McKinney, RD, CPT, a registered dietitian and personal trainer at Life Time. “This not only hydrates, detoxifies, and boosts energy, but it also helps you naturally limit your intake of soda pop, sweetened coffee drinks, and other sugary beverages.”

RELATED: For the latest healthy eating tips delivered to your inbox, sign up for our newsletter!

Increasing your protein intake does more than just keep you full for longer—it can also make it easier to get the flat stomach you’re hoping for by displacing less healthy foods in your diet.

“Consume one gram of protein per pound of ideal body weight throughout your day’s meals and snacks,” recommends McKinney. “Getting enough protein in naturally helps stabilize blood sugar and insulin, as well as helps kill cravings for processed foods since it’s so filling.”

READ MORE: This Is Exactly How Much Protein To Eat A Day For Weight Loss

You may think you’re eating enough veggies as it is, but McKinney says that, in order to get a flat stomach and uncover your abs, you may need to significantly ramp up your vegetable intake. McKinney recommends eating five to seven cups of non-starchy vegetables a day to help reset some

“This provides an array of vitamins, minerals, and phytonutrients. It also delivers hunger-busting fiber that helps balance your hormones and regulate your appetite,” McKinney explains.

RELATED: The #1 Best Vegetable To Eat, According to a Dietitian

While busy days at home or work may have you wolfing down your food, taking more time to savor your meals whenever possible may help you flatten your stomach.

“There are two primary causes of gas and bloating: swallowing air and carbohydrates,” explains Trista Best, MPH, RD, LD, a registered dietitian with Balance One Supplements. “Eating too quickly can cause you to swallow more air than normal and lead to bloating.”

Read this next:

Source link

The post Eating Habits For a Flatter Stomach That Are Super Easy — Eat This Not That appeared first on Heal your health yourself.

The world today runs on screens. From students to the people working in the office, everyone is living a sedentary lifestyle. It means most people today are doing little to no physical activities, hence burning no additional calories other than their BMR (Basal Metabolic Rate). In the modern-day scenario, where we are always on the go, it becomes challenging to cut down the calories. This article will help you figure out the easiest ways to cut down on 1000s of calories with ease. 

BMR is the number of calories burnt in a day while at rest. BMR varies from person to person depending on their height, weight, and gender. For example, for a 21-year-old woman weighing 160 cm tall, weighing 58 kg, the BMR would be 1314 calories/day and, for a 21-year-old man weighing 160 cm tall, weighing 58 kg, his BMR would be 1480 calories/day. It means that they burn 1314 calories and 1480 calories at rest in a day, respectively. Age is also a factor determining the BMR of the person. For example, a 60-year-old woman with similar body measurements would have a BMR much lower than 1300 calories/day. 

But do we eat only around 1300-1400 calories a day? No, we eat much more. If you are consuming more calories than you are burning, that leads to a calorie surplus. Positive calories that are stored in your body as fat leads to weight gain. A sedentary lifestyle might increase the stress level, hence leading to binge eating. 

People nowadays are getting conscious about their lifestyle. They want to get in shape and stay fit. Weight loss or maintaining a healthy lifestyle is becoming a priority. But the fact is that most of us do not know or are wrong about consuming calories. We might eat healthy, but not in an acceptable manner. We must eat nutritionally dense food. Eating calories without understanding nutrition might lead to additional 1000s of calories. Exercise alone can not help us shed those extra kilos. We need to know about the food that we eat. Proper research or consulting a certified nutritionist might help us enhance our conversance concerning the food we eat. 

Cutting down on those extra calories and mindful eating shows a significant improvement in overall health.

12 Diet Tips to Cut 1000s of Calories 

Here are 12 easy diet tips that would help you cut 1000s of calories and maintain your health: 

1. Do not drink your calories

Eating a bowl of fruits or vegetables keeps us satiated for a longer time. It is because fruits and veggies contain fibre. If you prefer to have a fruit smoothie or a bowl of soup, it means you are drinking your calories. Consuming calories in the form of liquids not only adds up to your calorie intake but also increases your appetite, and you might end up overeating. Avoid drinking your calories to see a visible change in your fitness level. 

2. Use smaller plates 

A survey says, on average, we eat 44% larger meals than what people had in the ’80s. To make meals smaller, you need to serve yourself on smaller plates. For example, serving the main course on a dessert plate or a bowl is prudent to cut down on excesses in a buffet. Surprisingly, you won’t overeat. This tip is practical, simple and very beneficial. 

3. Eat slowly 

It takes approximately 20 minutes for the brain to register and send signals that you are full. People who eat faster tend to overeat. The people who eat slowly give ample time to the brain to understand and send out signals of being full, and they would end up eating less. 

4. Serve a quarter of what you can eat

We are used to serving ourselves by filling our plates, but; we need to be mindful of the serving size. Eating smaller portions is what we require. 

5. Add protein to every meal

Diet lacking in protein might make you crave more snacks in no time. Also, it leads to overeating. Therefore, it is vital to include protein in every meal, especially the main meals, i.e., breakfast, lunch and dinner. 

6. Learn to read food labels

If you go for convenience food or packaged food items due to the unavailability of cooked or fresh food, learn to read and understand the ingredients. For example, avoid the foods that contain sugar or its alternatives, or vegetable oil or salt as its first 3-4 ingredients. 

7. Maintain a food diary

To cut down on unnecessary calories, keep track of them. It makes you accountable for what you eat and, you are mindful and responsible for what you eat to stop binging out of boredom and stress. 

8. Take half food home when eating out

We tend to eat more when we eat out. It is because the restaurants have a standard serving size that might be larger than what you eat. Therefore, people who eat out very much have a higher chance of overeating. However, study shows that people who maintain their weight either share their food or order half of the portion or eat half of the food and take the other half home. 

9. Limit toppings and dressings

A salad is a go-to choice to lose weight. A colourful salad is what many people prefer because vegetables keep us satiated for a longer time. But those extra toppings might add extra calories. It will lead you to have lesser chances of losing weight. Instead of adding several toppings, add one of your favourite toppings as a dressing to your salad and cut it down by half. 

10. Opt for good fats

Fats are as necessary as proteins and carbs. Eating fewer fats would help you in your journey to cut down on extra calories, unlike the other two. Choose nuts of your choice over chocolate, as they are high in minerals. They will also help reduce sugar cravings. 

11. Cheat your cheat meal

If you generally eat out and have cheat meals, you got to cheat your cheat meals. Eat nutritionally dense food or a smaller portion of a meal before going out to eat and, you may not be hungry enough to eat a lot and cut down on hundreds of calories. 

12. Get enough sleep

Apart from the balanced nutrition, you need to get yourself enough rest to cut down on hundreds of calories. Lack of sleep makes you crave sugary and fatty foods. People getting enough sleep are more satiated and mindful of what they eat and in what quantities. Fix a sleep schedule to see the differences in your food choices.

These are some tips that you can follow and see the difference in your lifestyle. We hope this helps you in achieving your health goals!

Source link

The post 12 Easy Diet Tips to cut 1000s of Calories appeared first on Heal your health yourself.

At this point, it’s almost common knowledge that sitting is the new smoking. Study after study has shown that sitting for an extended period of time each day can make us fat and increases our risk of premature death.

So what can we do when a quarter of our lives are spent at the office with our butts glued to a chair? The answer: figure out a way to get up and get moving. And according to an expansive new study, you don’t have to step into a fitness studio to do it.

The research, published in The Lancet, found that just two and a half hours of weekly exercise can help extend your life and decrease your risk of heart disease!

And get this: it doesn’t matter how you choose to spend those 150 weekly minutes exercising. Whether you sign up for a spin class or take up walking around your neighborhood, any physical activity counts.

“I would dispel the notion of having to put out money to be active,” Dr. Scott Lear, the study lead author and a professor at Simon Fraser University’s Faculty of Health Sciences in Canada, said in an email to Vox. “Our findings indicate that nonrecreational activity—work, housework, active transportation—is just as beneficial in reducing the risk for premature death and heart disease.”

Since we can’t stick a straw into the fountain of youth, we’ve put together the next best thing: a guide to becoming more active right now. Below are some of the easiest ways to start burning more calories today! And if these everyday activities inspire you to hit the gym, then you don’t want to miss learning more about the mistakes people make the first time they work out.

Cleaning doesn’t just make your house look spick-and-span, but can make your body look better while you’re at it. All you have to do is stay mindful about your movements as you move from room to room. Clench your core while you bend over the tub or a dustpan, then stand on your toes when you scrub some dishes.

“Balance on one foot while wiping down counters, sinks, and walls—just make sure to do both sides,” Michelle Opperman, Group Fitness Manager of Crunch in New Montgomery, says. With doable tips like these, you can tone up while tackling that to-do list. Cleaning for just 25 minutes can burn 100 calories. P.S. Did you know your home could be making you fat?

“Keeping ankle weights in your car are a great way to make grocery shopping and picking up dry cleaning a little bit more challenging. Other options include a weighted vest that allows you to increase and decrease the weight from day today,” recommends Fitness coach Nadia Murdock. “Feeling bashful? Camouflage these fit essentials with a stylish zip-up hoodie or a pair of slouchy activewear bottoms.”

If you have the convenience of living close enough to work (and don’t have an important meeting where you have to dress up), consider biking to the office. And if the entire commute would be too far, split it up! Take the bus, subway, or train to a near point and then bike the rest of the way.

Start multitasking by cutting calories on your commute. Zuta Gilchriest, Regional Group Fitness Director of NY CRUNCH gums, suggests that an easy way to start moving earlier in the morning is to park your car a few blocks away or at the farthest spot in the parking garage to extend your short walk inside the office.

Your pooch’s playfulness is also a great calorie burner for you! “Running around with the dog can be a great way to burn calories and get in a great workout without going to the gym. As long as you are moving, your muscles are contracting and burning calories,” says Derek Mikulski, BS, CSCS, CPT, Founder of ActivMotion, “Just be sure to set aside some dedicated time each day. Just ten minutes per day of playing with your dog at a moderate level of intensity can burn more than 15,000 calories in a year! This equates to roughly five or six pounds of fat!” If you’re already outside walking your pup, why not take an extra lap or two? The extra steps will aid your weight loss efforts and will benefit your four-legged friend, too!

Turns out it is possible to type just as easily when you’re standing as when you’re sitting—and you’re burning a lot more calories while you’re at it. That’s why Dave Colina, certified CrossFit trainer, Krav Maga instructor, and founder of formula O2, says, “If you work in front of a computer all day, I highly recommend experimenting with a standing desk.” If your office doesn’t allow for a standing desk, DIY one by propping your monitor and keyboard up on a stack of books. Up the ante even more with a pedal or treadmill desk.

What if we told you it was possible to lose weight without even getting out of bed? According to University of Montreal researchers, women burn off 69 calories during the average sex sesh, while men burn off 100. You probably didn’t need any excuse to get busy in the bedroom, but as far as reasons go, you have to admit that this is a good one. Send the scale down by getting turned on. Not sure you can go that long? Add these foods that increase sexual stamina to your weekly diet.

If you do find that you’re sitting quite a bit throughout the day, there’s an easy way to take advantage says Alanna Zabel, star of the Element: Beginner Level Yoga DVD. “I use thigh bands while I am working and writing on my computer,” she reveals. “Seize every moment because they all add up!” Speaking of things that add up, sometimes they’re not so good—like these little things making you fatter. You’ve been warned!

This is an obvious one, but you may be surprised how much weight you can lose by doing it. You have a file you need to deliver to the 15th floor, but your office is on the 10th. Use the stairs instead of the elevator, and you’ll burn twice as many calories as you do walking. According to the University of New Mexico Health Sciences Center, a 150-pound person could lose about 6 pounds per year just by climbing up two flights of stairs every day! Bump that up to six, and you could drop 18 pounds without ever hitting the gym.

Did you know you could burn 100 calories by giving gardening a go for just 22 minutes? And that’s if you weigh 175 pounds. If you weigh more than that, you’ll burn calories at an even faster pace. And while you’re digging in the dirt anyway, make sure you give yourself a double dose of the good stuff by planting produce in addition to all your pretty flowers. That way, you’ll have fresh veggies and herbs to help with your healthy meal preps.

Swapping out your desk chair for a stability ball will help you strengthen your core and burn more calories at the same time. According to Jill Koegel, RD, a sports-certified registered dietitian, sitting on one of those big sports balls during your workday can burn up to an extra 100 calories a day. If you work 300 days in a year, that could add up to an extra 30,000 calories—or about 8.5 pounds!

Checking out the latest fashions and gadgets at the mall will fry 100 calories in a mere 33 minutes!

That mom of three who also teaches spin class and always looks fanfreakintastic? Awesome. But that’s not attainable for everyone, which can leave you feeling frustrated that you can’t be a workout god or goddess, too. The good news: You only need 2 and a half minutes to boost your metabolism and start burning calories, too. Research from the American Physiological Society showed that people who did five 30-second bursts of max-effort cycling, followed by 4 minutes of rest, burned 200 extra calories that day and boosted their metabolism for the next 24-48 hours. It’s highly unlikely you have a stationary bike handy at your place of work, but a similar result could be achieved by running up the stairs and doing jumping jacks.

Stay warm and stay slim this winter by knitting a one-of-a-kind sweater. Just 50 minutes with your knitting needles and yarn will incinerate 100 calories.

This is a surprising one. Turning up the radio and singing along to your favorite tunes might annoy your kids, but it’ll help you burn calories during your morning commute! If you spend 40 minutes belting it out, you’ll burn off about 100 calories. For more surprising ways to burn calories, check out these overlooked ways to lose weight.

Typically order in? Don’t. You’ll only have to spend 30 minutes cooking to burn 100 calories. Now that’s a diet dinner!

So long as you steer clear of the concession stand, a round of bowling (which lasts only 25 minutes) will kick 100 calories to the curb.

You think you may walk a lot at work, but very rarely is anyone walking through their office for more than 20 seconds. Try timing yourself the first couple of times you walk for one minute (so that it’s a two-minute round-trip back to your desk) to develop a couple options for your “walking routes.” Here’s why it’s worth a try: A recent study in the Clinical Journal of the American Society of Nephrology found that a two-minute walk every hour can offset the effects of too much sitting, one of the habits that make you sick and fat.

Whether you bust a move in your living room or at the club, shaking your tail feather for just 17 minutes will burn off 100 calories. Whether you’re heading to the club, taking a class, or breaking out your best moves in your living room, start dancing! Moving to music is a great way to get your heart pumping because it’s one of those workouts that doesn’t feel like a workout. Don’t believe us? A study by the University of Brighton found that certain kinds—think swing or contemporary—can actually burn more calories than a run.

You might think of yourself as lucky if your transit option drops you off close to work, but it’s not doing your body any favors. If it’s possible, consider getting off at an earlier drop off point and walking the rest of the way to burn extra calories.

As long as you’re shopping for healthy foods, the supermarket can help you slim down in two ways. Lifting and pushing movements you make while collecting everything you need around the store work your shoulders and core. In fact, spending 22 minutes shopping for these food staples for a flat belly to burn off 100 calories.

Spend the first third of your lunch hour strolling around outside. It’s an easy way to squeeze in some daily exercise and works off about 100 calories.

RELATED: Over 60? These 5 Walking Tips Will Help You Lose Weight

We know it’s ironing is an annoying chore, but setting aside time to catch up on all of your wrinkled clothing can benefit your waistline and your wardrobe. Sixty minutes is all it takes to blast away 100 calories.

You and your co-workers can easily burn 100 calories in just 38 minutes by taking your meeting outside the conference room.

A 37 minute game of putt-putt will incinerate 100 calories.

Spend 51 minutes at your favorite bar playing a fun game of darts with friends. So long as you steer clear of the booze, you’ll burn off 100 calories. And next time you indulge in some alcohol, stick with one of these wines for weight loss.

Take in the sights and sounds of nature all while burning off mega calories. Just 15 minutes into your hike, you’ll have burned off 100 calories—and most trips last far longer than that!

Lace up your sneakers and play tourist in your own city! Check out historic walking tours in your area or find a nearby nature path with a killer view. Walking is easy on the joints, burns a fair number of calories, and is a great way to take in new sites and sounds.

Volunteering at a dog shelter or lending a hand at a park clean-up is an engaging way to meet others, give back to your community and add some extra activity to your day.

RELATED: 3 Major Secrets to Living to 100, According to Experts

Instead of grabbing drinks or dinner with your friends, head to the park with a frisbee or a football and log some playtime. In the cooler months, hit a ping pong or pool hall for a bit of friendly, active competition—just steer clear of the beer and caloric cocktails.

Have kids? They’re surely in needing of burning off a ton of energy so take advantage and get in on the action with them. Not only are backyard games like tag, hopscotch, and catch, enjoyable and fun, they can actually burn off a fair share of calories. “Create an obstacle course for your kids and race them! Run, jump, crawl, race! ” says Diana Newton, co-owner and trainer at Fitmix Studio in LA. “Don’t have kids? Borrow your friends’ kids and let their parents go on a day date while you babysit.”

RELATED: The #1 Best Place to Exercise, New Study Says

Next time your cell phone rings, stand up to answer it and don’t sit back down for the whole call. Katy Fraggos of the boutique fitness studio, Perspirology, has a way to make it even more challenging. “Try balancing on one leg throughout the duration of the call. Alternate to balance on the opposite leg when the next call comes in.”

Next time you’re stuck in traffic or at a red light (as it’s important not to let yourself get distracted driving), you can easily take advantage of the time to work your core muscles and improve posture. “To do this, hold the steering wheel at ten and two. Sit with your back as straight as possible, ears stacked over the shoulders also allowing you to relax the back of the neck. Glide shoulder blades down the back and squeeze shoulder blades slightly inward,” says Jessica Diaz, Barre instructor and certified personal trainer. “Start to breathe your belly button in towards your spine, towards the lower back, toning the core muscles. Focus on taking deep calming but forceful belly breaths. You can do what I do to have fun with this and blast your favorite song, exhaling sharply to the beat!”

Just because you don’t have extra time to drive to the gym and back on a regular basis doesn’t mean you don’t have time to squeeze in a few walks this week. Whether you partner up, put a leash on your dog, or lace up your sneakers on your own, taking a walk can burn more calories than you think. Instead of simply strolling, put some pep in your step; by speeding up your walk from 3.5 MPH to 4, you’ll end up burning an extra 1,200 calories a month. Just get going every day for only 20 minutes.

RELATED: Walking This Many Steps Every Day Can Help You Live Longer, New Study Finds

While we would never want to distract you from your favorite show, commercials are a prime time to workout. “Focus on one exercise each commercial break, doing as many as you can. Work your way through the body moving onto the next exercise at the next commercial segment,” recommends Opperman. “An example would be squats, push-ups, reverse lunges, crunches, jumping jacks. To increase the intensity you can add speed or add plyo to the moves. The show segment becomes your recovery.” Watching a show on say Netflix with no commercial break? You’re not off the hook. “Pick a word before the show starts and every time you hear it do five burpees,” says Opperman. “This could quickly get real fun and challenging.”

Vacuuming probably isn’t the kind of thing you want to postpone any longer than you have to—or is it? Walking lunges are a great way to work on your abs, hips, and thighs, and you can do them while you vacuum. “While holding the vacuum, take a big step forward with one leg while lifting the heel of the other foot,” suggests Dr. Robert G. Silverman, nutritionist and HardStyle Kettlebell Certified instructor. “Bend the knees and drop your hips down. Don’t let the back knee touch the ground. Come back up and bring the back foot forward in another big step. Repeat until the carpet is clean.”

Yes, you can burn calories on your night out on the town. Simply relocate the group outing to a bar with a pool table. For every couple games of pool you shoot, you’ll burn almost the same amount of calories as there are in a 12 oz. bottle of Budweiser—that’s 111.

RELATED: The Best Bar Food in Every State

Next time you hike out of the Subway system or walk around the mall, you’ll torch an insane amount of calories if you skip the escalator and opt for the stairs instead. Tourists take note: All those stairs can help balance out those indulgent vacation meals.

Friend moving? Or you’re looking to redecorate? Moving furniture around for 30 minutes will burn a staggering 167 calories.

Car looking a little dusty recently? Why not skip the drive-through carwash, save some cash, and do the sudsing yourself. Delegating an hour to hosing down and buffing up your vehicle will burn roughly 140 calories if you weigh 150 pounds.

Read more:

This Diet and Exercise Combo Helps Uncontrolled High Blood Pressure, New Study Says

The #1 Best Exercise for Slimming Down After 60, Trainer Says

New Study Reveals the Exercise Trick for Erasing the Effects of Sitting

Source link

The post 40 Easy Ways To Burn More Calories Right Now appeared first on Heal your health yourself.

There are plenty of opportunities to show off your grilling prowess with burgers, brats, and hotdogs, but we suggest branching out and learning how to grill salmon this year.

There’s plenty to love about grilled salmon.

Salmon is a meatier fish, which means it holds up well to the higher temperatures of the grill than more delicate white fish.

It’s also easy to infuse flavor into salmon fillets with various methods (we’ll get to those in a minute).

No matter what flavor you choose, you need to have the steps down.

Here’s your guide to how to grill salmon that’s perfectly moist and flaky.

1. Choose the right salmon

Ashley Nader, R.D.N., founder of Be Well by Ashley Noelle, suggests trying to find a wild-caught salmon, ideally from a local fish market.

Wild salmon fillets tend to have less fat than farm-raised salmon.

Although farm-raised salmon has slightly higher heart-healthy omega-3 content than wild salmon, it also has significantly more omega-6, a less healthy fat.

2. Decide how you’re going to cook it

Specific salmon recipes require some planning.

If you want to cook your salmon on planks, don’t forget to soak them in water for at least an hour before placing the plank on the grill,  says Holly McKee-Clark, Culinary Specialist at Beachbody.

If you’re curious about using planks, try our Cedar Plank Salmon with Maple Glaze.

If your salmon filets don’t have skin, and you’re not using a plank, use foil so you’re not placing the fish directly on the grill.

3. Clean your salmon and pat dry

When you’re ready to start prepping your salmon, Nader recommends rinsing it in the sink and patting completely dry before marinating or seasoning.

It’s not a step you want to skip, either, if you’re working with salmon with the skin.

The filets have to be completely dry to get a nice crispy skin, she says.

4. Clean your grill

Scrape down your grill before placing your salmon, even if you’re using foil packets.

It’s better to do the work upfront than to lose a crispy salmon skin or fight with a foil packet because it sticks to the grill.

5. Flavor your salmon

If you’re going for a marinade, you’ll need to add more prep time.

Nader suggests adding the marinade to the fish and place it in the fridge for a few hours before grilling.

Her preferred marinade combines coconut aminos (a gluten-free soy sauce substitute) and honey to balance the aminos’ tanginess.

But you can also sprinkle the salmon with salt and spray with oil, then let it rest at room temperature for 30 minutes before grilling, says McKee-Clark.

This prep helps ensure the salmon cooks evenly.

6. Preheat and oil your grill

You should set a gas grill between 450-500° F for salmon.

If you’re working with charcoal, let the grill preheat for about 20 minutes before placing your salmon.

Oiling your grill reduces the risk of your fish sticking to the slats.

7. Grill your salmon

Finally, this is where the magic happens. If you’re using salmon fillets with the skin, there’s no need to flip, says McKee-Clark.

You will need to choose the Goldilocks location on your grill for the best results, though.

“Choose a spot on the grill that’s equidistant from the hottest and coolest part of the coals,” she suggests.

You’ll need to flip fillets with the skin removed, but that means you have the opportunity to brush a flavorful marinade on both sides.

(We love the citrus and spice in our Grilled Salmon with Orange Marinade recipe.)

The cooking time depends on how thick your fillets are, but you don’t need a timer.

You can also cook it until the filet flakes off with a fork, explains Nader.

8. Let your salmon rest

However you like your fish cooked, McKee-Clark suggests tenting it with aluminum foil after you’ve removed it from the grill.

Tenting helps ensure that the meat has a chance to rest and ensures even doneness.

Once it has reached a level of doneness with which you’re happy, you can add additional flavorings.

McKee-Clark likes to use “either a combo of fresh dill and lemon juice, or miso paste, soy sauce, and fresh ginger,” which she adds just before serving.

Looking for more expert cooking tips and nutrition information?

Head over to BODNutrition.com and learn how to eat healthy for the long term with the help of our two nutrition programs, 2B Mindset and Portion Fix.

Source link

The post How to Grill Salmon In 8 Easy Steps appeared first on Heal your health yourself.

Summer’s in full swing, and that means stocking up on all the yummy produce the season has to offer.

And that includes okra. Not yet a fan of okra? You will be soon.

The trick is to learn how to choose the one that’s tender (not stringy or fibrous) — and how to cook okra so it’s not slimy.

These little pods can be packed with flavor if you know how to prepare them.

From roasting and stewing to pickling and sautéing, okra is a surprisingly versatile vegetable.

Keep reading to get the low-down on this vegetable, plus learn how to cook it for maximum enjoyment.

What Is Okra?

You may know okra as “ladies’ fingers” thanks to the pods’ long, slender shape or as a popular addition to gumbo.

It’s commonly stewed in Indian dishes (look for “bhindi” on the menu).

The veggies can be red or green, and they are actually a fruit pod packed with edible seeds.

Since they’re so mild in flavor, okra pods are right at home in spicy dishes, Ginger Hultin, R.D., a Seattle-based registered dietitian and author of Anti-Inflammatory Diet Meal Prep.

While bigger is better with plenty of veggies, that’s not the case with okra.

Choose pods that are no bigger than your thumb; when okra gets too big it develops tough, stringy fibers that aren’t pleasant to eat.

Just 1 cup offers 3 grams of fiber and only 33 calories.

“The fiber helps to keep you fuller for longer,” says Amy Gorin, M.S., R.D.N., a plant-based registered dietitian based in Stamford, Conn.

You know how okra is known for being slimy?

That’s thanks to the soluble fiber it contains, which can help thicken dishes.

Here’s the scoop on the other nutrients you’ll find in 1 cup of raw okra:

• Vitamin C: 23 mg
• Vitamin A: 36 mcg
• Calcium: 82 mg
• Magnesium: 57 mg
• Iron: 0.6 mg

That makes 1 cup of okra an excellent source of vitamin C and a good source of magnesium.

How to Cook Okra

Okra is pretty easy to cook and incorporate into your diet.

It’s especially tasty when added to soup, stews, or rice bowls. You can roast okra, sauté it, stew it, air-fry it, or even pickle it.

“The main challenge with this veggie is that it has a gelatinous texture, so many people choose their preparation methods depending on how much they want to mitigate that aspect,” Hultin says.

The most common way to ditch the slime?

Cut your okra, then cover with white vinegar and let soak for 30 minutes before cooking.

(Just be sure to pat it dry thoroughly!)

Gorin prefers to stew okra. She starts with a can of crushed tomatoes and a bag of frozen okra, then lets the mixture reduce.

This method puts its texture to good use, helping to thicken the dish.

“I serve this over a bed of brown rice with something like tofu or plant-based sausage,” Gorin says.

If you’re new to okra, try roasting it. The pods crisp up nicely!

Here’s how to cook okra in the oven:

Step-by-Step Instructions for Roasting Okra

1. Preheat the oven to 450° F.
2. Wash and dry a cup of okra per person.
3. Trim the stem ends of each pod.
4. Place the okra on a baking sheet in a single layer.
5. Lightly drizzle the okra pods with 1 teaspoon olive oil and sprinkle with salt. Toss well to coat evenly.
6. Roast for 15 minutes, or until they’re tender and have started to brown.

Want more expert nutrition tips and advice? Head over to BODNutrition.com to learn how Beachbody nutrition programs and products can help you lead a healthier lifestyle.

Source link

The post How to Cook Okra in 6 Easy Steps appeared first on Heal your health yourself.