Top 10 Healthy Breakfasts That Will Make You Feel Great

It is well-known that breakfast is the most important meal of the day because it fuels you up and starts up your metabolism. Here are 10 best options for healthy breakfasts:healthy breakfasts

  1. Oatmeal: it contains beta glucan, rich in antioxidants, omega-3 fatty acids, folate, and potassium.
  2. Eggs: it contains high-quality protein and “good cholesterol” that can reduce blood cholesterol levels.
  3. Nuts and nut butter: contain antioxidants, magnesium, potassium, and healthy fats.
  4. Coffee: it contains antioxidants, can decrease the risk of developing type 2 cancer.
  5. Berries: they are low in calories, high in fiber, and contain disease-fighting antioxidants.
  6. Flaxseeds: they contain a lot of omega-3 fatty acids, protein, and fiber.
  7. Greek yogurt: it is an excellent source of protein, rich in calcium.
  8. Tea: it contains antioxidants. Green tea may help burn fat.
  9. Cottage cheese: it is a great source of protein, rich in vitamins B, A, and calcium.
  10. Bananas: they are the great source of resistant starch and potassium.

8 Benefits Scientifically Proven of Avocado Oil for Your Skin

The avocado oil is widely used in many types of creams, moisturizers, and sunscreen, as it is full of omega-3 fatty acids and vitamins A, D, and E. Below you can find how exactly this oil can benefit your skin:avocado oil

  1. Moisturizes and nourishes the skin.
  2. Relieves inflammation from psoriasis and eczema.
  3. Prevents and treats acne.
  4. Accelerates wound healing.
  5. May ease symptoms of a sunburn skin.
  6. Help the skin to stay elastic.
  7. Improves nail health.
  8. Improves scalp health.

Here you can find more information about these benefits for your skin.

A Handful of Pecans a Day May Improve Your Heart Health

The latest research, published in the journal Nutrients, explained how pecans may improve heart health and described the numerous benefits of consuming this nut. The study was executed by the team of scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Medford.handful-pecans-improve-heart-health

For their study, the researchers recruited 26 men and women, who were overweight or obese but otherwise healthy. The participants spent 4 weeks on one diet and then switched to another diet for the remaining 4 weeks. One of the diets was a control diet where 15% of the total calorie count were pecans. The researchers found that adding pecans to the participants’ diets improved insulin sensitivity.

Lead researcher Diane McKay, Ph.D., explains: “Pecans are naturally high in monounsaturated and polyunsaturated fats, so replacing a portion of the saturated fat in the diet with these healthier fats can explain some of the cardioprotective effect we observed.”

Adding Lentils to Meals May Help Fight High Blood Pressure

According to a recent research from the University of Manitoba, lentils in your meal may successfully fight high blood pressure, scientifically called hypertension.

The researchers also found that eating lentils can reverse declines in blood vessel health. The results of the study were presented at the annual conference of the American Heart Association, held in Dallas, USA.

Dr. Peter Zahradka, one of the lead authors of the two experiments on the effects of lentils, believes that the results are amazing. He also adds: “[The results] provide a non-pharmacological way of treating diseases associated with blood vessel dysfunction.”

5 Main Reasons Why Diet Doesn’t Help

dietWe often think that we know quite a lot about healthy nutrition already. However, in practice, instead of the desired result, we are disappointed. Here are 5 main mistakes why diet doesn’t work for you.

1. Meaningless cuts of portions

Usually to start weight loss, it is enough to reduce your usual diet by 20%. Nevertheless, in pursuit of ideal forms, women often go on a hungry ration. This is a mistake, because with a sharp decrease in calorie intake, you do not start to consume fat reserves, but simply create the prerequisites for disrupting the thyroid gland, which can then make your figure worse.

2. Large breakes between meals

Passing to two meals a day in the morning and in the evening, you slow down the metabolic rate and force the body to save fat – as a consequence, sitting on such a “diet”, a person not only does not grow thin, but also starts gaining kilograms.

3. Snacks

The most popular reason for the words: “This diet does not help me.” Instead of following the recommendations of a nutritionist, a person begins to indulge. One candy, a biscuit for tea, a handful of nuts at work – such small snacks are enough to reduce the results of any diet to zero.

4. Lack of sleep and sedentary lifestyle

Proper nutrition is very important, but it’s not everything you need to stay fit. In 2013, scientists from the University of Massachusetts published an article that the most stable and long-term effect of losing weight on diets was received by people who, together with the diet, were reviewing their lifestyle. Chronic fatigue and stress reduce our chances of losing weight.

5. Not appropriate diet 

A vivid example is today’s fascination with mono-diets. It is not about days of unloading, it is about mono-diets, lasting from a few days to a week. Mono-diet is a sample of harmful and unbalanced nutrition, because one product can not make up for deficiency of proteins, carbohydrates and useful microelements. Giving a short-term effect in the form of several pounds, these diets seriously harm the intestines, kidneys, liver and nervous system.

If you want to improve your figure – do not make these mistakes. Follow a balanced diet, eat at least 5 times a day, give up harmful eating habits. Do not forget to engage in fitness to maintain and consolidate the results.