7 Best Healthy Foods To Eat In 2018

If you want to improve your well-being in 2018, then begin to buy healthy foods at the supermarket. Many people want to lose weight and prevent illness, and by consuming a nutritious diet, it is possible to do both of these things. Make sure to shop for these healthy foods this year. 

Food 1: Quinoa

Quinoa is a protein-rich seed that is boiled in the same way as brown rice. Not only does this seed provide a lot of protein and fiber, but also, it is gluten free, making it a safe food choice for many individuals. Today, you can find this food in the rice section of a store. 

Food 2: Fermented Vegetables and Fruits

Several types of fermented vegetables are high in probiotics. If you want to improve the condition of your digestive tract, then it is essential to consume more good bacteria. In addition to eating pickles, you can consume sauerkraut, watermelon rinds or cauliflower. 

Food 3: Kale

Instead of eating spinach in 2018, you will want to have kale. This dark leafy green vegetable is high in several vitamins, including A, B6 and C. By consuming kale, you are ingesting calcium and iron. You can use raw kale in salads and on sandwiches, but it is also possible to boil kale, or you can make baked kale chips. 

Food 4: Greek Yogurt

Greek yogurt is becoming more popular because it has a denser and richer texture. You can find plain Greek yogurt that is lower in calories so that you can add your own fresh fruit to avoid consuming too much sugar. 

Food 5: Artichokes

Artichokes are an edible thistle that has a dark green color, and you must snip the edges of this vegetable’s leaves before steaming it in a pan with a small amount of water. The traditional way to eat an artichoke is by peeling off its leaves to dip into melted butter, and you must pull a leaf through your teeth to remove the tender flesh. 

Food 6: Edible Flowers

Some varieties of flowers are edible, and these foods can provide several nutrients. You can decorate baked goods with edible flowers, or you can add these foods to salads. Some of the most popular edible flowers are daisies, lilacs and tulips. 

Food 7: Mushrooms

You can find packaged or loose mushrooms at your local grocery store, but make sure to choose different varieties to use in casseroles, soups or as pizza toppings. There are also recipes for fried or stuffed mushrooms that use cheese, seasonings or batter. 

6 Habits To Help Relieve Stress in the New Year

The right kind of stress can be motivating in small doses but overwhelming when it gets out of control. The suggestions below are all ways you can work to relieve stress in the new year. 

Exercise

You don't have to train for a marathon in order to get benefits from exercise. An after-dinner walk, gardening or taking a class in something ranging from tai chi to swing dancing to water aerobics and more are all ways to increase the physical movement in your life. 

Sleep

Most people do not get enough sleep. If you have not been prioritizing sleep, you should start to do so. If you struggle to get enough sleep, the new year might be the time to see a physician about your sleeping habits and maybe even schedule a sleep study. 

Journal

Some studies have found that journaling can be as beneficial as talk therapy for some people. Some people like to write in the morning and discard what they've written as a way to work out stressful emotions and thoughts without having to hold onto them. 

Eat Wisely

Unfortunately, trying to eat healthily can be source of stress itself for many people. The key here is to allow yourself to be moderate and indulge from time to time. You don't have to eat perfectly based on the latest scientific information. Regularly eating a variety of foods and increasing the amount of fruit, vegetables and whole grains can all be beneficial and can help relieve stress. 

Reduce Bad Habits

As with eating better, this does not have to be all-or-nothing. If giving up smoking feels too overwhelming right now, trying cutting back. You can reduce the amount of sugar you eat without removing it from your life entirely.

Enjoy Yourself

Beware of too many "shoulds," including stress reduction itself being a thing you have to do. Whatever it is you love to do most, whether it is reading in a hot bath, meeting up with friends, playing with your pets or something else, you should build time into your life for it. 

The new year is a great time to introduce strategies for stress reduction. You can gradually add the above items to your life to relieve stress in the year ahead. 

Uterine Fibroids: What You Need To Know

What Are Fibroids Of the Uterus? 

Uterine fibroids are a common health issue for women, but you may wonder if these benign growths are dangerous. Fibroids tend to develop during a female’s childbearing years, but the growths will remain in your body after you enter menopause. The risk factors for these growths inside the uterus include having early puberty, being overweight or having relatives who have fibroids. You might begin to notice problems from fibroids during your early teenage years, but the symptoms from these growths can persist in senior citizens. 

What the Symptoms Associated With Fibroids? 

Some women have no symptoms from fibroids of the uterus, or they may think that the problems associated with the growths are caused by other factors such as premenstrual pain or the beginning of perimenopause. However, most women have one or more of these symptoms from uterine fibroids. Here are the signs of having fibroids in your uterus:

• Anemia 
• Abdominal pain
• Abnormal bleeding during menstruation
• Problems during pregnancy
• Backaches
• Inability to get pregnant
• Difficult labor 
• Pain the rectum
• Pressure against other organs in the abdomen
• Frequent urination 
• Constipation 

A fibroid in the uterus is composed of smooth muscle tissue, but the growths are rarely cancerous. 

How Many Women Have Fibroids? 

If you believe that you have fibroids in your uterus, then a physician can find the growths with a pelvic examination and medical images. Over 170 million women in the world have fibroids, and in most cases, a physician will not recommend a medical procedure to remove the growths. However, if a woman has numerous fibroids or if she has multiple symptoms that last for several years, then she may require a hysterectomy. 

Can Your Diet Affect the Fibroids In the Uterus? 

Losing weight can help to relieve the symptoms from fibroids in the uterus, and experts recommend a diet that contains a lot of vegetables or fruits that are rich in vitamin C. Some researchers believe that consuming red meat will increase your chances of having fibroids, but if you are anemic from having fibroids, then consuming red meat is recommended by physicians. Most fibroids are round growths that vary in size, and in some cases, the items are the size of a grapefruit. Fibroids are classified by shape, size and location.

How Are Fibroids Treated? 

If you have uterine fibroids, then there are multiple ways of treating the condition, including: 

• Pain relievers 
• Medication designed to shrink the growths
• Ultrasound fibroid destruction
• Radio-frequency ablation 
• Uterine artery embolization
• Myomectomy

If a fibroid or the entire uterus is removed, then the growths are analyzed to determine if there are any cancerous cells. When you have cancerous cells in the fibroids or uterus, additional medical treatment is required, including radiation or chemotherapy. 

3 Tips for Dealing with a Fever During the Holidays

Cooler weather around the holidays means that your house is probably closed up for the winter. Every door and window is shut. Heaters are working their magic on your household, but this cozy scenario can lead to illness. Germs brought in from the outside have nowhere to go but into your body. If you develop a fever during the holidays, consider these tips to move past it.

Take Advantage of Restful Periods

Around the holidays, you probably have a lot of time off. Your entire family may be on vacation. Take advantage of any restful periods during this time. The nights are long so sleep for as much as possible. Fevers can be fought off when your body heals during rest. Heading out to shop or cooking in the kitchen creates too much stress on the body. Sleep and relaxation are the best weapons against high temperatures so that germs don't overwhelm you.

Pull Out Mom's Old Recipes

It's been proven among scientific circles that chicken soup is a useful tool against rising temperatures. Slow boil some chicken with onion, garlic and spices. The cooked meat and broth create a soothing meal for your body. Scientists believe that the nutrients founds in chicken broth can boost your immune system while calming the body with a warm meal. Sip on the broth when you aren't necessarily hungry to continually benefit from the nutrients.

Let It Run Its Course

Your high temperature is a tool used by the human body in order to fight off a germ or infection. Taking heavy doses of painkillers will only prolong your ailment. If the temperature is below 100 or 101 degrees Fahrenheit, allow it to run its course. Keep track of the temperature until it breaks. A temperature running higher than 101 degrees F. is cause for concern, however. An infection may be complicating the situation. This temperature must be dealt with by a professional. It can actually be hazardous if a temperature rises too high.

Dealing with a fever in children is slightly different than when you treat yourself. If you're taking care of the grandchildren, keep their doctor's number handy. Fevers in young children should be checked by a professional to ensure that their health isn't severely compromised. Fevers are useful when they're carefully monitored and controlled.

4 Holiday Meals Using Fresh Produce

Traditional, holiday meals typically involve meat and carbohydrates. They're almost entirely missing the vegetable-and-fruit additions. It's time to mix up your cooking habits by adding some produce to those meals. Explore these top holiday meals that incorporate vegetables into the delicious ingredients.

Squash, Spinach and Bacon Salad Entree

Butternut squash is easy to find around the holidays. Chop it into small pieces, or use a peeler to create those curlicue shapes. Roast the squash until it has a golden appearance. Toss the squash with some fresh spinach and chopped bacon. You may want to drizzle some balsamic vinegar and oil on this dish, but it might not be necessary. The natural tastes from each food component makes this salad an entree for any holiday table.

Turkey Green Beans 

Saute green beans with some onions until everything is crispy. Pull out that leftover turkey, and add it to the vegetables. This quick-serve meal resembles a stir-fry creation, but it simply takes traditional green beans and modernizes them for future holidays.

Au Gratin Brussels Sprouts and Chicken

Get a nutritional blast from Brussels sprouts by serving them au-gratin style. Mix the vegetables with melted cheese, such as Gruyere or cream cheese, along with spices, heavy cream and bread crumbs. Make it a meal by adding cooked, chicken breast to the mixture. Bake it until everything is melted together with a golden color. No one will miss the steamed, Brussels sprouts at the corner of the table.

Cheesy Squash

Slice several, spaghetti squashes in half. Roast them with some olive oil for almost an hour. While this fresh produce is warming, create a roux with up to four cheeses. Pull the squash from the oven, remove half of the pulp from the boat and add this part to the warming roux. Use the roux and squash mixture to fill the boats. You're left with a cheesy delight that thrills everyone at the table. To complete this meal, add a meat of your choice to the roux. Chicken and turkey are popular choices.

Ask your loved ones if anyone is either vegetarian or vegan. Many of these holiday meals can be altered in order to accommodate a particular diet. Fresh produce is good for any age group, especially when you want to control some of those holiday calories before New Year's Day.

Some Semi Obvious Tips For Fighting the Cold This Winter

If you want to remain in good health, then fighting cold weather dangers is essential. A drop in temperatures can lead to serious health problems, including hypothermia or frostbite. Here are some ways to remain safe in the winter while at home or when you are using a vehicle. 

Cold Weather Tip 1: Maintain Heating Systems

Make sure that your home’s furnace is operating optimally in the winter by having it inspected by a technician who can replace worn mechanisms or change an air filter. If you don’t know how to replace the air filter in your home’s furnace, then learn how to do this once a month. You should also verify that your vehicle’s heating system is working before winter begins. 

Cold Weather Tip 2: Layer Your Garments

Layer your garments while you are outside or inside your home to avoid problems from feeling too cold. Fighting cold dangers is easier when you protect your body from the problems of poor blood circulation that can cause frostbite. If you live in a cold region, then have long undergarments to wear underneath heavy jeans, corduroy pants or thick sweaters. 

Cold Weather Tip 3: Keep Enough Food In Your Home

When the weather is inclement, it is impossible to drive anywhere, so make sure to keep enough food in your home for emergencies. In addition to having an assortment of food that is frozen or refrigerated, you should make sure to stock up on nonperishable foods such as canned meats, fruits and vegetables. 

Cold Weather Tip 4: Use Caution While Shoveling Snow

If you are not in excellent physical condition, then shoveling snow is a strenuous activity. Make sure to wear slip-resistant footwear while shoveling snow, and also, wear a hat and gloves. You may want to wear a back brace while you are shoveling snow to prevent an injury to your back. 

Cold Weather Tip 5: Remain Hydrated In the Winter

To avoid dehydration in the winter, drink a lot of water. The cold temperatures in the winter can lead to changes inside your body as moisture travels to your core to maintain your vital organs. Not only can you become dehydrated outside while trying to shovel snow or clean your vehicle, but also, you can become thirstier while you are inside a building. 

Cold Weather Tip 6: Have an Indoor Exercise Routine

Instead of having an outdoor exercise routine, plan an indoor physical activity such as riding a stationary bicycle or performing yoga poses. Fighting cold weather is easier when your muscles, bones or tendons are strong and flexible. Schedule your exercise routine earlier in the day to warm your body so that you can withstand the cold temperatures outside. 

Cold Weather Tip 7: Have Emergency Supplies In Your Vehicle

Before winter begins, make sure to store some emergency supplies in your vehicle. Keep a heavy blanket nearby to use if your vehicle won’t start, and also, carry ice scrapers along with spray deicer. Bring along a snow shovel to remove any snow that collects near your vehicle’s tires. 

How Manuka Honey Might Be an Antibiotic Superhero

Recently, scientists identified yet another natural substance as a powerful agent for healing deadly infections. According to respected researchers, manuka honey helps make bacterial infections less resistant to antibiotics. Because microbes with strong resistance are now seen frequently, manuka honey (MH) could well become a major tool for fighting infection and disease worldwide. Bee honey has been used as a traditional disinfectant the thousands of years. When pressed against an open wound, bee honey undergoes a chemical reaction that produces disinfectant hydrogen peroxide. This chemical reaction is one of the marvels of nature.

When scientists learned to mass-produce hydrogen peroxide and antibiotics, treating wounds with honey became far less common. Though derived from tree nectar, MH was long thought to use the same medicinal mechanism as bee honey. New Zealand Professor P. Molan dispelled this long-held notion. Back in the 1980s, Molan discovered that even after its hydrogen peroxide content was removed, MH continued to kill infections with ease. Despite the sensational nature of Molan's discovery, mainstream manuka research essentially stood still until 2008. That year, two independent laboratories found that MH contains methylglyoxal (MGO), a naturally occurring chemical that has powerful antimicrobial capabilities.

Further testing has shown that MH can destroy so-called "superbugs,"' which are defined as bacteria resistant to multiple types of antibiotics. Specifically, MH has great potential to treat the microbial causes of strep throat and staph infection. There couldn't be a better time for humanity to discover new ways to combat antibiotic resistance. For a variety of reasons, this is a grim time for those who specialize in fighting infectious diseases. Due to people relying too heavily on antibiotics, superbugs are becoming shockingly common. Crucially, scientists have never seen a single case where microbes have developed resistance to MH. Even after much effort in the laboratory, researchers have never been able to artificially induce such a resistance. 

There are dozens of types of manuka trees with differing characteristics. Found in Australia and New Zealand, different manuka species have different concentrations of life-saving MGO. Above and beyond its powerful disinfectant properties, MH can reduce inflammation, reduce scarring and remove dead tissues from healing wounds. Though scientists are continuing to research MH, completed research has already vindicated the medicinal qualities of this substance. Considering the fact that MH is relatively affordable, more people should use MH to treat infections, ulcers and minor burns. When using MH medicinally, make sure to use sterile product.

It is strange and unfortunate that it took so many years for mainstream scientists to confirm the potency of MH. One has to wonder how many other natural remedies have been dismissed out of hand for far too long. Some commentators believe that medical researchers simply do not have the right incentives to investigate organic remedies. Because it grows freely in nature, natural medicine is less amenable to corporate control then chemical synthesized in a sophisticated laboratory. Perhaps it is only natural that most pharmaceutical companies would prefer to ignore natural compounds in their quest for profits. Nevertheless, it is clear that the natural world has a lot to offer humanity in terms of new medicines.

How Much Exercise Do We Need?

For many Americans, trying to find the time to exercise is a constant challenge. The stresses of everyday life often lead many people to fall short of their workout goals. It is no secret that living an active lifestyle leads to better health, which is why you should you learn how to increase the efficiency of your workouts. The best place to start is by identifying your fitness goals, which might include cutting body fat, strength training or increasing your body size. 

Maintaining Your Health
If your workout goals are to maintain your overall health, there are some very simple guidelines you can follow from the Mayo Clinic and the American Heart Association. The AHA provides workout guidelines for cardiovascular health and lowering your cholesterol and blood pressure. The guidelines are as follows:

• Cardiovascular Health- At least 150 minutes per week of moderately intense aerobic workouts and a minimum of two days per week of intense strength training. The AHA recommends you break up your aerobic workouts into 30 minute cycles five days per week.

• Lowering Cholesterol and Blood Pressure- A minimum of 40 minutes of vigorous aerobic activity three or four times per week.

The Mayo Clinic recommends that you do strength training at least two time per week and to target all your major muscle groups. The recommendation also includes performing a single set of 12 to 15 repetitions for each of your muscle groups. The Mayo Clinic's recommendation for cardiovascular health is the same as the recommendation from the American Heart Association.

Moderate aerobic workouts include taking a brisk walk, swimming or working in your yard. Vigorous aerobic activity includes running, dancing, interval training and cardio sessions on workout equipment such as elliptical trainers and treadmills.

Cutting Body Fat
If your workout goals are to get your body looking lean and trim by cutting fat, then you will need to increase the intensity of your exercises. You should concentrate on training your whole body at a minimum of three to four times a week. Your workouts need to include large movements that expend a lot of energy. You need to allow adequate time for your body to recover so it can restore all that lost energy. Give your body a full day of recovery or include some light aerobic activity in between your intense workout sessions.

Training for Size and Strength
If you want to bulk up and increase your body strength, you need to exercise at least four times per week using the three most common strength training workouts, deadlifting, bench pressing and squatting. You will need to include heavy sets in your training regimen, so do not forget to give your body adequate recovery time. Make sure that you do not go overboard when you train for size and strength. If you work out too much, it could have an adverse effect on your body and keep you from your fitness goals. Some signs of overtraining include lack of sleep, lowered strength, an increase in body fat and water retention.

The amount of exercise you need all depends on your workout goals. If you just want to live a healthier lifestyle, the workout recommendations from the Mayo Clinic and the AHA combined with a proper diet should be more than enough to reach your goals.

Motivating Yourself To Get Up When It's Cold

Motivating yourself on a cold morning isn’t always easy because you may want to hibernate underneath your bed’s warm blankets for the entire day. There are several reasons why your mind and body react negatively to cold temperatures. In the past, it wasn’t safe for someone to venture out on a cold winter day because humans didn’t have climate-control equipment. Your body and mind will slow down naturally in cold weather in order to conserve your energy. However, there are ways to make it easier to get out of bed when it is cold. 

Motivation Tip 1: Have a Specialized Light Box

If your circadian rhythms are disrupted by the lack of sunlight along with the changes in daylight saving time, then buy a specialized light box to use at home or in your office. By turning on a bright light box early in the morning, you can regulate your brain’s circadian rhythms to create additional physical energy in the morning.

Motivation Tip 2: Schedule a Fun Activity Early In the Day

When getting out of bed on cold winter mornings seems impossible, make sure to schedule a fun activity earlier in the day. If you know that there is something enjoyable to do, then it is easier to wake earlier in the morning. You might want to enroll in a class at a local community college, or you can get involved in a group that enjoys the same type of hobbies that you enjoy.

Motivation Tip 3: Have a Timed Furnace Thermostat

If your bedroom is warmer in the morning, then it is easier to get moving earlier. Install a timed thermostat on your furnace so that the climate-control equipment turns on before your alarm clock wakes you up. Instead of waking up to a cold bedroom, your home is going to be cozy, encouraging you to get outside first thing in the morning.

Motivation Tip 4: Consume a Nutritious Diet

Continue to eat a nutritious diet in the winter to have more energy. Motivating yourself with a healthy diet will also help to prevent infections from colds and influenza that can deplete your energy levels. Make sure to consume as many fruits and vegetables as possible in the winter while avoiding poor-quality foods such as pastries.

Motivation Tip 5: Have an Exercise Routine

It is important to have an exercise routine in the winter when it is cold. If you can’t go outside to ride a bicycle, then enjoy a walk at a shopping mall. Alternatively, you can buy a gym membership. In addition, have exercise equipment at home so that you can engage in physical activity when the weather is inclement.

Motivation Tip 6: Maintain a Regular Schedule

Motivating yourself on cold days in the winter is easier when you maintain a regular schedule each day. Go to bed at the same time so that you feel rested enough in the morning to wake up despite the cold temperatures. Also, make sure to consume your meals and snacks at the same time to maintain your energy levels.

The Excellence of Butternut Squash and Why it Should be in Your Diet

 

Though butternut squash is native to North America, this versatile, healthy food has achieved acceptance throughout the world. Because butternut squash (BSQ) is loaded with vitamins and minerals, this food benefits human health in quite a few ways. Here are some of the proven benefits of eating BSQ:

1. Better Eye Health
If you are determined to keep your vision strong throughout your life, you'd be well-advised to eat plenty of BSQ. This food contains four separate chemicals in the carotenoid family. Besides protecting your eyes from macular degeneration, carotenoids get converted into vitamin A within your body. 

2. Better Digestion
Keeping your digestive system working well is important if you hope to maintain your quality of life over the decades. Because it contains plenty of fiber, BSQ ensures that your digestion will remain regular and reliable. Furthermore, a diet high in fiber can help reduce your chances for having a painfully inflamed colon. 

3. Reduced Birth Defect Risk
Dietary experts advise pregnant women to eat BSQ and reduce their chances of experiencing birth defects. Because it contains plenty of folic acid and vitamin B, BSQ can reduce the occurrence of neural tube problems and spina bifida. 

4. Circulation Benefits
As medical science has clearly demonstrated, good circulation promotes a healthier body in several ways. BSQ contains a lot of iron, a mineral that helps your body produce more red blood cells. In modern society, too many people have undiagnosed cases of anemia. Caused by an iron deficiency, anemia is a potentially dangerous condition. Symptoms of anemia include physical weakness, feelings of fatigue and confused thinking. If you eat plenty of BSQ, you can keep your blood healthy and circulating properly. 

5. Denser, Healthier Bones
BSQ contains a variety of minerals that encourage healthier, stronger bones. These important minerals include potassium, manganese and all-important calcium. Though healthy foods like BSQ are helpful in all stages of your life, strong bones are particularly important for people who are 50 or older. For older people, osteoporosis and bone breakage are two things that can dramatically reduce quality of life. Far too many retired individuals break bones in the course of routine activities. These injuries can take incredibly long to heal in the later stages of your life. In fact, breaking a bone is a major predictor of mortality in senior citizens. Along with other types of gourds, BSQ is a mineral-rich food that can help you stay strong and mobile. 

6. A Stronger Immune System
As most people know, having a strong immune system (IS) is critical for living a long and successful life. Although many different factors go into maintaining your IS, it is difficult to overemphasize the IS benefits of vitamin-rich gourds. The plentiful vitamin C in BSQ stimulates your system to produce white blood cells, which are the heavy hitters of the human IS. If you keep a strong IS, your body can routinely eliminate infections that might otherwise cause serious disability or death. 

7. Smoother, Healthier Skin 
With its high levels of beta-carotene, BSQ affects your skin in a way that is ideal for your self-esteem and your health. If you consume plenty of beta-carotene, you will maintain a more youthful appearance as you age. Even more critically, healthier skin is less vulnerable to the dangerous side effects of UV ray exposure. If you enjoy spending time at the tanning salon or recreating outdoors, BSQ can help you maintain your routine without undue risk of skin cancer.