Just like good work requires preparation, a good day requires that you have a rich, fulfilling breakfast. Having breakfast within an hour after waking up has some surprising health benefits. It will boost up your metabolism and prevent you from consuming high-calorie foods at night. Some would say that breakfast is the most important meal of the day. A good breakfast provides you with nutrients which will increase your concentration. It does this by encouraging blood-flow to your brain. Additionally it helps by equipping you with the energy you need to function the entire day.
Some of you may not have the time to make a good breakfast in the morning. Especially with the anxiety of being late for work and getting your kids to school. Some of the tips I have compiled will help you do all of the things you need to do as well as make your growling stomach happy.
1. Preparation
If you’re very busy in the morning, then one smart thing to do is to start preparing your breakfast from the night before. For instance, you can load up your coffee maker with coffee and fill it up with water so that the only thing you would need to do is to turn the switch on as soon as you wake up. If you don’t have a coffee maker, then think about investing in one, it will save you a lot of time. You can think about what you want to have the next morning, for instance, a good, oats and raisins cereal and set it out on the table along with a bowl and a spoon. When you wake up, the only thing left to be done would be to take the milk out from the fridge.
Another thing you could do, if you are a fan of smoothies, is to blend whatever fruits you like with some yogurt and sugar or honey as desired and blend it the night before. Storing smoothies in the fridge won’t make them go bad and you’ll be having a healthy breakfast. To speed up the process, you can load up your freezer with the fruits and vegetables that you like and simply take them out and blend them. If on the other hand, you like juices, then I would suggest buying yourself a masticating juicer. With the added benefit of being quick, having a juicer will give you fresh juices with no preservatives added and with no vitamin loss as an externality of packaged juices.
2. Stocking
It is a good idea to go to the grocery store and buy yourself quick, yet healthy eating options which you can just take out of the cabinet and eat. Being prepared is half the work, and it will help you save time on days you don’t feel like having to cook anything.
Some of these options include granola bars, oats, dried fruit, fruit yogurt, quinoa and peanut/almond butter. In addition to being a great source of instant energy, these foods will sufficiently ease hunger for a long time as they are rich in highly needed proteins, vitamins, and minerals which are essential to your diet.
3. Cookware
Though you will not be needing any pots, as most breakfasts do not require thorough cooking. However, you will certainly be needing a pan or two. Make sure to get a pan of the right size. Getting a pot that is too small will restrict the possibilities in which it can be used.
If you do not already have these cookware, equip yourself with important day-to-day use appliances like a toaster, microwave, blender, coffee maker, oven-toaster, and a juicer. Tons of healthy breakfasts can be made using these appliances and quickly, too. One applicant that indeed deserves a mention is the masticating juicer for those early morning smoothies.
4. Nutrients
Since it is the first meal of the day, it cannot be stressed more that you must have a balanced diet. There are plenty of apps available on App Store or Google Play which will count your calorie intake. These aps will tell you the nutrients present in your food. Furthermore, they allow you to know what foods are missing from your diet.
For your carbs, you can consume bread, oatmeal, berries, nuts or yogurt. For fiber, you can prepare yourself a small salad the night before. Don’t forget to cover your salad with your favorite dressing. Having a good source of fiber in your breakfast will help you not feel hungry for a long time. For proteins, you can consume milk, eggs or any kind of meat.
A diet composing of organic fruits and veggies along with the premium quality cereals and other edibles seems to be the desire of almost everyone. Howbeit, what comes as an obstacle is the high price tag. We often quit the urge to eat healthy in order to save our precious bucks.
In such a scenario, all that you need to do is that you’ve to just act a bit smarter. Thus, you will end up saving huge while still eating healthy.
Here are 8 Ways to Save Money on Food But Still Eat Well.
Here are the ways to explore:
Don’t go for packages salads
The bagged salad mixes are definitely convenient but they are too expensive! If you just plan your days a bit smartly, you can rather eat a salad while spending far less. All that you need to do is buy some fresh lettuce and cucumbers from the wholesale market and store them in the refrigerator. It can let you munch on the healthy mixes while spending as less as $5!
Get the spices from bulk bins
Spices are one of the foremost ingredients to make any recipe tasty while maintaining the health benefits. You can add a lot of them in your food as per your choice and requirements.
You just have to make a smart move while purchasing them. Look for such a store which sells them in bulk. You can by from such a store at an extremely affordable price. Plus, as they have a shelf life for years, you can store them for a long period of time!
Include Russet potatoes in the diet
Russet potatoes are a great source of fibre, potassium and vitamin C. Interestingly, they are not pricey at all! You can try multiple versatile recipes with such potatoes. All of them definitely taste good. Whether it is baking them or stuffing them with beans and other veggies, they are incredibly tasty all the time.
Go for the coupons
When it’s about buying your groceries and other organic foods, you should certainly look for online deals and offers. There are many such wholesale stores which offer hefty vouchers on everything. All that you need to do is just sign up for the deal sites like CouponsMonk and thus all the lucrative discounts will be delivered in your inbox. You just have to grab the right discount at the right time and that’s it!
Opt for ground beef
Eating meatloaf is certainly one of the best ways to eat healthy while saving huge. It’s because the prominent ingredient of meatloaf is ground beef which is pretty inexpensive. Moreover, if you opt for the lean grind, it’s quite healthy. Some of the excellent ways to include such ground beef in your diet are Taco salad, Portobello & Beef Patty Melt.
Eat canned fishes
Just like the fresh fishes, canned salmon and tuna are also a great source of omega-3 fats. It will help to keep your heart healthy by lowering triglycerides and blood pressure. Above that, they are cheaper than the other counterparts. You can give an Asian twist to the sesame tuna salad with some shredded potatoes and it will be a healthy yet budget-friendly recipe ready for you.
Look for end-of-the-season sale
Every grocery store offers a lucrative sale at the end of the seasons to clear out all the stocked up products. You need to just make the best out of such options. Hop into such sales and get all your desired groceries for a lesser price. Don’t forget to keep an eye on when your favourite store is coming up with such a sale! It will let you buy all the healthy foods while spending quite less.
Grown your own greens
One of the exciting options to eat fresh veggies while cutting down your expenditure is nothing but planting the vegetables in your own garden. You can nurture them and further choose to grow only such varieties which you want to eat.
Moreover, when it comes to salad greens, it will even not take up a large portion of the area to grow. Also, they get matured quite quickly. All that you need to do is just spend some time in the garden every day and thus you will end up eating while being extremely thrifty.
Aren’t these tricks pretty worthy? If you want to eat healthy while not breaking your banks, these tips will definitely help you out. So, what are you waiting for? Just start following them from now itself and that’s it!
You will lead a healthy life while saving a lot of your money!
About Author: Clara Decker is the free time writer and full-time internet surfer. She likes to work on making in-home life better in society. She lives like an entrepreneur to support her husband at the month ends.
Cooking is one of life’s valuable skills that you can teach your child. In this way, they will appreciate food safety and nutrition in addition to building their science, math, and fine motor skills.
Bringing your kid into the kitchen space can open a whole new world for them where they learn about different flavors, ingredients, recipes, and the how and why of mixing and measuring. In case you are wondering how to go about teaching your child how to cook, This article give 6 tips to help teach your child to cook.
Build their Motivation
Instead of taking your kid right into the center of action in the kitchen, consider spending time together watching a cooking television show. This will give your child a visual idea of different cooking processes, utensils to use, and inspire them to start prepping their meals.
As part of the motivation, involve them in creating special menus which you then proceed to prepare together. Let them suggest and reflect on the various food categories to include as this can spur their creativity.
Naturally, children are inquisitive and tend to enjoy processes such as cooking where raw ingredients transform into a complete meal.
2. Assign them Simple Kitchen Duties
Before they get to the point where they handle the hot stoves and sharp knives, let your child participate in simple meal related processes such as setting the table, carrying food dishes to the dining table, and taking away the used dishes after a meal.
Even though some of these tasks may look remote, asking your child to help in drying dishes, sweeping, or emptying the cutlery basket gives them the discipline of a master chef. Most of these duties demand that they hang out in the kitchen thereby becoming more comfortable with time.
Cooking is both an art and a science, every little attribute count. Allow your child to develop these soft skills early enough.
3. Incorporate Fun Cooking Utensils
Make the cooking process as fun as possible by using unique cooking utensils. There is no rule cast in stone that a particular utensil can only be used in a specific way. If you are running short of ideas on the utensils to include, visit Village Bakery.
This is a resourceful platform that showcases among other things, specialty appliances, kitchen appliances, baking equipment, and other necessitates. Just as an idea, you can get cookie cutters and potato smashers for 3 to 5-year olds; peelers and blunt scissors for 6 to 7-year olds; food thermometers, kitchen knives, and pans for 8 to 12-year olds.
4. Begin with Simple Meals
Snacks and breakfast meals are some of the easiest to prepare. The point here is to introduce your child to the basic meal assembling process so that they can begin with minimal supervision. Instruct them and then give them space as you watch them mixing the cereals and milk, scooping yogurt and pouring juice.
Children love being in control and therefore even when helping them out, do part of the task and let them complete the other part. For instance, you may add the toppings to a pasta salad and then give them the space to create their own little pasta salad.
5. Address Basic Safety Skills
If your child is age 5 and above, it is easier to enlist their help with the actual cooking. Safety in the kitchen is paramount and the earlier your child gets it the better. Teach them safe knife skills by assigning them the soft and easy to cut ingredients such as tomatoes and bananas.
When it comes to the boiling pot, teach them how to stir gently so that the fluids do not bubble out or spill and scald them. If the pot is not very heavy, train them on how to take it out of the oven.
6. Pick Favorite Recipes and Cook Together
Being the closest person in your child’s life, you must have noticed what they like to eat. Starting with such recipes that interest them, shortens their learning curve and opens the door to more fun. You may be surprised by their ability to grasp even fairly complex recipes simply because of their interest.
The process to teach your child to cook is not any different from the other learning processes. The more your child practices in the kitchen and takes instructions from you, the more their knowledge is reinforced. Introduce variations from time to time and try giving them space and some independence in the kitchen. You never know what they are capable of doing until you try it.
11 Secret Questions Food Storage Companies Don’t Want You To Ask
Regardless of what your preparedness plan looks like, it undoubtedly includes some form of food storage. Whether you’re planning for a week-long power outage or the worst case scenario, food and water will be at the top of your list of items to store.
When it comes time to buying storage food, do you know what you’re getting? Will the food on your shelf see you through to the end of the disaster? The time to make sure you have the right storage food is before you buy it, not when the horde is pounding on your door. But, what questions should you be asking? How do you know what to look for?
On the surface, it seems as though all food storage companies are alike. They sell the same kind of foods, so they must all be the same, right? That’s a mistake many people make; they assume food companies are looking out for them and have their best interests in mind. Like most things, you need to do your own research to ensure you’re getting the highest quality product and package for your money.
If you have been to any of the food storage company websites, you know it’s not easy to figure out how they differ. However, there are very clear differences between each company. From how they package their food to the ingredients they use, it’s important to know what the differences are and which will be best for you and your family. All family units are different, and what works for one, might not be the best choice for the other.
Here are 11 important questions to ask food storage companies. The answers to which can’t always be found on their website. All companies should be able to answer these, which will make the differences more apparent. If they cannot answer them, be wary, some companies will substitute lower-quality foods while charging you a premium price.
We all know that when a person suffers from bad health, he can’t enjoy the pleasure of everything. In order to achieve the optimum health, nutrition experts and health practitioners suggest loading up on superfoods.
Believe me, no single food can improve or upkeep someone’s health.
It is a combination of several foods definitely about fruits and vegetables. Superfoods are considered full-packed nutritious foods that will sweep your illnesses away. What are superfoods and why are they called as super-foods?
What are Superfoods?
Certain foods do provide greater health benefits than most. We refer to them as “superfoods.” Superfood does’t have its own food group yet consuming these kinds of foods that are packed with nutrients is definitely a good idea.
Superfoods don’t just make you ten times healthier or keeping diseases away, but they can also bring you other wonderful health benefits. These foods have extra-large doses of vitamins and minerals that can help us sweep off diseases and live a longer, healthier and life.
The nutrients that superfoods contain include antioxidants, use to ward off cancer; healthy fats, for preventing heart disease; fiber, believed to prevent diabetes and digestive problems; and phytochemicals, the chemicals in plants responsible for deep colors and smells, that have numerous health benefits.
Can’t wait to know about these superfoods? Well, here’s a list of the 30 Superfoods, that will make you Super Healthy. You might want to include these in your grocery list.
Chinese Cabbage
This belongs to the cabbage family which has low sodium content, which means it can help regulate your blood pressure. It can also fight anemia and fatigue because it has a high iron content, which is responsible for producing hemoglobin in your blood. Chinese cabbage is rich in antioxidants, which can boost eye health and provide you with healthy, glowing skin.
Carrots
Carrots help with good vision and can help prevent cancer. It can also help slow down the aging process of cells. Studies show that carrots can lower the risk of heart diseases, and can have a cleansing effect by providing Vitamin A in the liver.
Lentils
They’re easy to prepare and high in protein, iron, and other essential nutrients plus it’s pretty cheap. Lentils are low in calories and high in nutrition and the perfect legume to eat in the summer in salads, spreads, and crackers. Eat lentils and reap their health benefits such as it can lower cholesterol, promotes heart health digestive health and stabilized blood sugar.
Cucumbers
Cucumbers are a good source of water, and they help to rehydrate the body in a different way. Pick a firm, dark green cucumber and pop it into your shopping basket to see its impressive health benefits. Aside from they keep you hydrated, cucumbers also help fight heat both inside and out. It flushes out toxins when you eat this superfood regularly.
Spinach
Spinach is another popular superfood that can be easily found in markets today. They are high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
Did you know that cooked spinach actually has more nutrients than raw ones? Because cooked spinach contains a bit more iron and vitamins A, K, B2, and B6.
Green Leaf Lettuce
Green Leaf lettuce contains high amounts of vitamins A, C, K, and B vitamins, along with a number of essential minerals and also has protein and calcium. It can significantly aid brain function as it is rich in dietary nitrate, which helps prevent deterioration of brain cells.
But take note that green leaf lettuce may have the tendency to spark food allergies, especially if you already have some known allergies.
Broccoli
They are a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. It’s got fiber to help with regularity and keeping blood sugar levels optimal, it helps the heart and eyes with lutein, and can help prevent cancer.
Garlic
Aside from a popular spice, garlic is also used to treat anything from high blood pressure and heart disease to certain types of cancer. Plus, studies suggest garlic extract can be used to treat yeast infections in women and prostate issues in men.
Turmeric
The spice refers as Turmeric is actually the dried and ground rhizome of a plant in the same family as ginger. Turmeric is a powerful spice with an impressive list of uses and benefits. It’s known for its antioxidant content and ability to work as an anti-inflammatory.
Tomatoes
They’re super because they contain lycopene, an antioxidant rarely found in other foods. Studies show that it could protect the skin against harmful UV rays, prevent certain cancers, and lower cholesterol. Plus, tomatoes contain high amounts of potassium, fiber, and vitamin C.
Beans
Beans are a good source of protein and fiber, that helps you stay full and satisfied. The protein and fiber in beans also temper the rise in blood sugar that occurs after a meal, which can help stabilize mood. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management.
Apples
Apples are extremely rich in dietary fiber and important antioxidants. It helps digestive process and contains polyphenols that offer a variety of benefits. The most notable of which is they’re able to help regulate your blood sugar levels. Apples are so nutritious food that you can still eat them even if you have diabetes.
Bananas
Most of us know that bananas contain a good amount of potassium, but it’s also a good source of fiber. When combined, these two features make bananas one of those foods you should try to consume on a daily basis. Why is potassium so important? It helps to regulate your blood pressure, and this does a great service to your overall heart health and well-being.
Avocados
Avocados do contain a decent amount of fat that is known to have heart-healthy monounsaturated fats. They also contain more potassium than bananas! The potassium in it can help you maintain healthy blood pressure levels. For those who wish to get rid of extra pounds, eat more avocados often because it is loaded with fiber.
Lemons
Lemons are one of the best ingredients for detox water because they are rich in vitamin C. They are best for aiding one’s digestion, shedding off pounds, and even boosting one’s energy. It can also treat internal bleeding because of its antiseptic and coagulant properties.
Watermelon
Watermelons can surely help you hydrated because it is made up of about 92% water. This fruit has a good number of electrolytes, which can protect you from heat stroke. They also contain more lycopene than tomatoes. Lycopene is an antioxidant that promotes heart and eye health, keeps bones strong, boosts brain function, and prevents various cancers.
Berries
Many types of berries can offer you plenty of antioxidant support, as well as add a burst of flavor to a dish, a meal, or all by themselves. Blueberries have been shown to help the belly fat fight and help you avoid cardiovascular diseases. Cranberries can help with yeast infections, tooth health, and certain types of cancers. Goji Berries rank extra high in antioxidants. And raspberries contain a good amount of potassium which can help with blood pressure levels.
Mangosteen
Mangosteen is a healthy fruit that is rich in water, energy, protein, carbohydrates, and fiber. It is among the fruits that are known to contain powerful antioxidants that are useful to the immune system and the entire body. Incorporating mangosteen in the diet may be effective in weight loss. The various nutrients found in mangosteen also ensure good health and well-being.
Mangoes
This tropical fruit helps strengthen your memory as well as your digestion. It may also fight cancer and Alzheimer’s disease.
Eggs
A powerful source of protein is found in eggs that helps you lose weight. It is also a great source of omega-3 fatty acids, which are essential for normal body function and heart health. They are also rich in nutrients such as amino acids, choline, vitamin D, and a whole lot more.
Dark Chocolate
This is one of the superfoods that many people will not have a problem eating. A cacao bean confection that is rich in flavonoids that can help lower blood pressure and regulate blood circulation in the body. It also promotes heart health, boosts brain function, and reduces the risk of several types of cancer.
Pineapple
Never miss a chance to eat pineapple. Not only is it absolutely delicious, it may also strengthen your digestion, your bones, and can aid with weight loss. This tropical fruit is a great source of vitamin C known to help boost immune system.
Oatmeal
Oats got plenty of fiber without a lot of calories so you can feel fuller longer without dipping too far into your daily calorie budget. If you do start adding more oats to your diet, be sure to go organic so you’ll have the peace of mind knowing that you’re not ingesting grains that were treated with pesticides and other chemicals.
Honey
Honey offers a lot of variety when it comes to foods. It can help you prevent things like cancer and heart disease, and if that’s not enough it can also help regular blood glucose levels. Try adding a teaspoon of honey and the juice of half a lemon to a cup of hot water in the morning. It can make a great replacement for a cup of coffee and can prepare your digestive system for the work ahead of it for the day.
Sweet Potatoes
Start to consider adding sweet potatoes as side dishes to your meals throughout the year. Sweet potatoes are high in many important nutrients which contain a good amount of fiber. They’re a good source of iron, as well as magnesium and Vitamin D, C and B6. They’re also great for reaching weight loss goals and are a good carb.
Here are its benefits:
Stabilizes Blood Sugar
High in Antioxidants
Boosts Brain Function
Enhances Immunity
Promotes Vision Health
Aids in Weight Loss
Salmon
Salmon is another superfood that can definitely give you a healthy heart. With its high dose of omega-3 fatty acids, salmon can reduce the risk of cardiovascular diseases. When you are exposed under the heat of the sun, there’s no need to constantly apply sunscreen lotions. Why? Because salmon has anti-inflammatory properties and it can boost your skin’s natural protective shield against the damaging effects of UV rays.
Raw Milk
You may think that milk is a beverage it’s actually considered a food. Raw milk, especially kefir, provides the body with a rich source of vitamins A, D, C and B. It’s also loaded with calcium, magnesium, phosphorus, essential fatty acids (medium-chain triglycerides, or MCT oil) and trace minerals.
Wheatgrass
Wheatgrass is a must have in your daily diet. This is a young grass of the common wheat plant, Triticum aestivum. It is loaded with the iron, calcium, magnesium, amino acids, vitamin A, C, and E. But what adds to wheatgrass’s value is the high amount of chlorophyll it contains. Chlorophyll is a much-needed nutrient that the Westerner’s body often goes without.
Raw Nuts
Raw almonds, walnuts, cashews, and other nuts provide a hearty dose of fiber and omega-3 fatty acids. They’re also loaded with vitamins and minerals, such as iron, magnesium, and calcium. Nuts may help lower your risk of heart disease and diabetes, especially when you use them as a protein substitute for red meat.
Coconuts
Coconut and coconut oil are both high in medium-chain triglycerides, a type of beneficial fatty acid that can help support the health of your gut due to its bacteria-fighting, antioxidant properties. These fatty acids are also easy to digest, can be burned up as fuel rather than stored as fat and are able to provide immediate energy. Coconut oil has been credited with aiding in weight loss, keeping hair healthy and smooth, and even preventing bone loss.
You are what you eat!
Whether you’re searching for ways to boost your immune system, fighting fatigue, or recovering from an illness, doctors often recommend healthy lifestyle changes. The foods you eat can often help with the prevention and management of symptoms.
So if you want to achieve overall good health, go ahead and stock up on these amazing eatables today. A good goal would be to eat at least one superfood a day, but of course the more the healthier. One of life’s pleasures is sampling new tastes, and if you find that you haven’t tried some of these foods before, start with those so you can broaden your taste horizons.
Cooking is one of life’s valuable skills that you can teach your child. In this way, they will appreciate food safety and nutrition in addition to building their science, math, and fine motor skills.
We all know that when a person suffers from bad health, he can’t enjoy the pleasure of everything. In order to achieve the optimum health, nutrition experts and health practitioners suggest loading up on superfoods.
This belongs to the cabbage family which has low sodium content, which means it can help regulate your blood pressure. It can also fight anemia and fatigue because it has a high iron content, which is responsible for producing hemoglobin in your blood. Chinese cabbage is rich in antioxidants, which can boost eye health and provide you with healthy, glowing skin.