Best Foods to Eat to Fight Stress

There are many ways to combat stress, but one of the best ways is to consume stress-fighting foods. Most of us live in a hectic, crazy, busy world where stress is almost inevitable. While a little stress can be good for you, when you are constantly feeling stressed out, overwhelmed and anxious, it can cause huge damage to your health, your productivity, your mood, and even your relationships. Too much or prolonged stress can even lead to short-term and long-term physical problems, such as high blood pressure, impaired memory, osteoporosis, coronary heart disease and a weak immune system. Eating stress-fighting foods, exercising on a regular basis and practicing yoga can help you reduce your stress levels and improve your mood without any medications. Today we’re on a journey to discovering the best foods that can help us fight stress and live a more peaceful life.
Brown rice
Brown rice is an excellent source of B-vitamins, which are essential for the proper function of all tissues, cells, and organs. B-vitamins promote heart, immune, brain health as well as healthy mood. Eating brown rice can help you combat stress and prevent different types of mood disorders. If you often experience moodiness, try including brown rice into your healthy diet and enjoy a stress-free life.
Spinach
Spinach is packed with Vitamins A, C and B-vitamins and is rich in potassium, calcium, phosphorus and magnesium, which help decrease stress hormones in your body, stabilize your mood and make you feel better. One cup of spinach will be enough to help your body combat stress. You can use spinach in your salad, smoothie, omelet, and sandwiches.
Salmon
Salmon is a super-nutritious food that can work miracles on your body. It’s high in omega-3 fatty acids that increase happy brain chemicals such as serotonin and help regulate stress hormones such as adrenaline and cortisol. Moreover, omega-3 fatty acids help improve your brain function. Try eating 2 to 3 servings of salmon per week to reduce your stress levels.
Green tea
Green tea is loaded with potent antioxidants like polyphenols, catechins and flavonoids, and boasts numerous powerful health benefits. Drinking green tea has calming effect on your mind and body, thus helps reduce stress. Next time you feel overwhelmed and stressed out, take a short break and drink a cup of green tea. If you are not a green tea lover, you can opt for chamomile or mint tea. Although I like black tea, I can’t recommend you to drink it to reduce stress.
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Best Health Benefits of Tomatoes

Tomatoes are a nutritional powerhouse that provides incredible health benefits when included in your daily eating plan. Tomatoes are rich in vitamins A, C, K, vitamin B6, potassium, folate, thiamin, magnesium, niacin, copper and phosphorus, which are all essential to maintain good health. One of the best things about tomatoes is that they are naturally low in cholesterol, saturated fat, sodium and calories. You can use tomatoes in your sandwiches, salads, sauces, smoothies and soups. Read on to discover a few reasons to eat tomatoes every day.
1. Improve vision

Tomatoes are an excellent source of vitamins A and C which help improve your vision and can also help prevent night blindness. A recent study shows that the high vitamin A content of tomatoes can help prevent macular degeneration, a serious eye disease. Moreover, tomatoes can lower your risk of developing cataracts. Tomatoes are also packed with the phytochemical antioxidants lycopene, lutein and zeaxanthin, which protect your eyes from light damage.
2. Help fight cancer

According to a study published in the Journal of the National Cancer Institute, consuming more tomatoes can help combat prostate cancer. Tomatoes can also help reduce the risk of some other cancers such as stomach, lung, cervical, pharynx, mouth, throat, rectal, colon, esophagus, and ovarian cancer. That’s because tomatoes are high in the antioxidant lycopene. If you want to boost the anti-cancer benefits of tomatoes, try cooking them with olive oil.
3. Clear skin

Eating tomatoes regularly can help clear your skin and make it look perfect. Tomatoes contain lycopene, a powerful antioxidant that protects skin from sun damage and makes your skin less sensitive to UV light, one of the causes of wrinkles and fine lines. You can use tomatoes to heal acne and rashes and minimize large pores. Rub the pulp of tomatoes on your dull skin to restore its healthy glow.

4. Reduce blood sugar levels

Tomatoes contain very little carbohydrates and they help reduce blood sugar levels. Tomatoes also contain chromium that helps control blood sugar, and fiber that helps keep the blood sugar levels from getting too high. A few studies have found that the powerful antioxidants in tomatoes protect the bloodstream and kidneys, the areas which are often affected by diabetes.
5. Promote good sleep

Tomatoes are a great source of lycopene and vitamin C that can help you sleep better. So, if you have trouble falling asleep, consider adding tomatoes to your daily diet. You can use tomatoes in your soup or salad, or add one to your smoothie.
6. Keep your bones healthy

Tomatoes contain vitamin K and calcium which help keep your bones healthy. Therefore, eating tomatoes can help strengthen and repair your bones. It has been shown that the antioxidant lycopene can also improve bone mass and help fight osteoporosis, a serious disease that can cause bone fractures, deformity, and disability.
7. Relieve chronic pain

Due to the presence of anti-inflammatory agents such as carotenoids and bioflavonoids, tomatoes can relieve chronic pain. People who frequently suffer from mild or moderate pain usually have inflammation. A research show that drinking a glass of tomato juice every day can lower blood levels of TNF-alpha that causes inflammation, by about 34 percent. Thus, tomatoes are good for people who suffer from chronic health issues such as heart disease, osteoporosis, cancer and Alzheimer’s.
8. Good for your hair

Tomatoes are also good for your hair. They are packed with vitamins and iron that help strengthen your hair and can even add shine to damaged and lifeless hair. Moreover, tomatoes have the acidity that balances the pH levels in the hair. If you have a dandruff and itchy scalp, apply fresh tomato juice on your hair and scalp after shampooing, and rinse with cold or lukewarm water after 4 to 5 minutes. Don’t use tomatoes on your hair too often because their acidity can dry out your hair.

9. Help lose weight

If you are trying to drop those unwanted pounds, make sure you include tomatoes into your everyday diet. They are low in fat and don’t contain cholesterol. Tomatoes contain plenty of fiber and water, so they will help you feel full without an unnecessary amount of calories. You can eat tomatoes raw or add them to your casseroles, salads, and other diet-friendly meals.

Health Tips for Shift Workers

For any unit to be able to provide round the clock service to its customers, it is imperative to divide its work force into various shifts, the most common pattern being morning, afternoon and night. While this formula works for the employer, from the employee’s point of view it calls for a complete adjustment of his routine because shift timings are often against the natural human physiology.
Tips for Staying Healthy Through Shifts

Diet – Balancing your diet by adding a significant amount of vegetables, fruits and whole grain products while cutting out on high-fat or sugar-rich food stuffs helps to maintain gastro-intestinal health. One of the ways of protecting your tummy from all kinds of problems entails carrying packed food from home and munching it throughout the shift.

Hydration – Staying hydrated is one of the ways of remaining alert and this does not necessarily mean drinking water during the shift. You can devise a plan as per your physiology and ensure that you remain well hydrated throughout without your duty or your sleep getting disrupted. Something that should be a total no-no is relying on caffeinated beverages like coffee or energy drinks because although these provide temporary stimulation, they prove to be much more harmful in the long run.

Exercise – One of the best as also proven ways of staying fit, exercise helps not only to clear away cobwebs from your mind also enables you to manage your body weight. Taken in form of a brisk walk, a few stretches or simply yoga, exercise can make all the difference between an enjoyable shift and a tiresome one.

Increasing self awareness – All through the duration of your shift you should be conscious towards your body weight, calorie intake and timings of your meals. By maintaining body weight at a healthy level, eating smaller portion more number of times and rescheduling your meal timings, you can bid your health woes goodbye.

Sleep well – Rather than rely on sleeping pills, you must work towards acquiring a sound sleep and this can be accomplished through certain measures. Relaxing for an hour after your shift and before going off to sleep helps in sinking into a deep slumber as would accessories like shades and a comfortable room temperature.
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Health Benefits

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Easy Tips to Stay Healthy for Life

At every meal, eat produce: Make produce the main focus of your daily eats. This mantra is mentioned all the time, but there’s a reason for it—fruits and veggies are easy on the waistline, and are chock-full of vitamins, minerals, antioxidants, and other health-friendly micronutrients that help keep you free of disease. And when it comes to tomatoes, tomato products are rich in the age-defying antioxidant, lycopene.

“Hug” those heart-healthy fats: Amp up your intake of mono- and poly-unsaturated fats to keep your heart health in-check. Healthy monos are found in olive and canola oil, sesame oil, peanut butter, avocado, and many other nuts and seeds. Polys include the essential heart-friendly fatty acid, omega-3, and are found in fatty fish such as salmon, mackerel, herring and trout. Other sources include walnuts and sunflower seeds and flaxseeds. Just remember, portions still count!

Fill up on fiber: Foods like brown rice, quinoa, oatmeal, broccoli, sweet potatoes, beans, blackberries, tomatoes, strawberries—basically, foods from plants are a fabulous source of fiber that can help you achieve your goal of 20 to 30 grams of fiber per day (with men towards the higher end of the spectrum). Getting in your daily dose of fiber has shown to help reduce the risk of developing heart disease, type 2 diabetes, diverticulitis (inflammation of the intestine), and constipation.

Watch the added sugars and sodium: Limit processed packaged foods and sugary drinks, the biggest sugar and sodium hitters, and opt for foods that you can actually recognize. When you choose foods in their whole form compared to the processed form, you’re automatically—and drastically—reducing the sodium and sugar content of the foods you nosh. This allows your heart to work more efficiently and you to take in more essential nutrients.

Go light on protein and dairy: Choose lean cuts of poultry and meat. When it comes to meat, leaner cuts include rounds, loins, and roasts. If you can, opt for grass-fed meat too. It’s lower in total and saturated fat, slightly higher in omega-3s, and higher than grain-fed and finished meat in vitamin A and E—antioxidants that help prevent disease. And don’t forget about beans and lentils. They’re fabulous sources of fiber and protein that will help you stay fuller longer. When it comes to dairy, pick low or non-fat options. This way you’ll keep your heart and waistline in-shape while still getting in calcium and Vitamin D.
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Benefits of Pecans

Pecans are from a Native American tree that is part of the hickory family. They were an important diet to the Native Americans of the central and southern regions of North America. And pecans are a good source of oleic acid, vitamin B1, E, and A, thiamin, magnesium, ellagic acid, protein, phosphorus, zinc and folic acid. So, not only do pecans taste great, but they are a good for you! Here are the most important health benefits of pecans.
The Amazing Health Benefits of Pecans
The Health Benefits of Pecans to Your Nervous System

Pecans have been found to help the nervous system by delaying the progression of age-related motor neuron degeneration, and they contain the antioxidant Vitamin E and other phenolic substances, which helps in conjunction with the nervous system to fight disease such as Alzheimer’s and Parkinson’s. Antioxidants are important to help protect against cell damage.

There are different types of antioxidants in vitamin E called tocopherols. Gamma tocopherols are significantly prevalent in pecans, and people who consume pecans show to have doubled amounts of gamma tocopherols.
Nuts Such as Pecans Help Lower Cholesterol and Control Weight

Statistics have shown that the consumption of pecans lowers LDL by 16.5 percent and total cholesterol by 11.3 percent. With the increase of gamma tocopherols from the consumption of pecans and other nuts, there is a lower oxidation of LDL cholesterols because pecans remove oxygen free radicals, which helps to prevent coronary heart disease. The oxidation of LDL cholesterol inflames the arteries leading to cardiovascular disease.

Not only have pecans helped fight against cholesterol and heart disease, but eating pecans and other nuts help to increase metabolism. They are a great source of energy, and the fats in pecans are 60 percent monounsaturated, 30 percent polyunsaturated and these unsaturated fats are found to be heart healthy. Also, pecans are sodium free, which makes them a good diet for those who need to consume a low sodium diet. Nut eaters have a lower BMI because they contain healthy fat and they stay full longer because of the protein.

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Drinking Before Bed – What to Drink?

Drinking before bed – water, milk, tea or juice!?
1. Drinking water before bed

Drinking water before bed is one of the best ways to keep your body healthy. By drinking water before bed, you keep your body hydrated throughout the night. Water also keeps your hormones, energy levels and muscles balanced at night. Studies have shown that people who drink water before bed sleep more soundly and consistently. It is suggested to drink up to one glass of water before going to bed.

2. Drinking milk before bed

There are many reasons why drinking milk before bed is good for your body. Milk is high in protein and your body will absorb the maximum amount of protein while you are sleeping. By drinking milk, you also reduce your snack related cravings. Milk also contains tryptophan, which is sleep inducing amino acid. Just keep one thing in mind – scientifically it is not proven that milk helps you to sleep better.
3. Drinking chamomile tea before bed

Chamomile tea can be beneficial if you have troubles of sleeping. Chamomile contains chemical called chrysin. It relaxes muscles, relieves anxiety and leads to better and deeper sleep.

4. Drinking cherry juice before bed

Studies have shown that drinking one or two classes of cherry juice before bed improves your sleep quality. Cherry juice increases the level of melatonin in your body. Melatonin helps your body to regulate sleep cycles.

When drinking milk, tea or cherry juice before going to bed, remember two things:

don´t drink too much, one or maximum two classes are enough

wash your teeth afterwards.
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