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5 Foods To Boost Brain Power

5 Foods To Boost Brain Power

We are always looking for a bit of help to boost our concentration and memory. What we eat strongly ties in with how we feel and perform. Below is a quick list of fantastic foods you can eat to help your brain get through that work day or staff meeting.
  1. Caffeine – found in coffee, chocolate and energy drinks, it gives you a quick energy boost and can help you focus for a short period.
  2. Fish – full of Omega-3 fatty acids and an excellent protein for brain food.
  3. Dark Chocolate – an excellent anti-oxidant that also contains caffeine.
  4. Nuts – give you Vitamin E as well as being a good source of protein and good fats
  5. Fresh Fruit – contains glucose which is what is the main fuel for your brain. A piece of fruit can help memory and concentration.
Like everything, eat in moderation and reap the natural benefits of good food!

How to Lose Weight

Have a Healthy Breakfast

A healthy breakfast is key to losing weight. You want to keep your metabolism up, and it is kick-started for the day when you eat breakfast. Avoid sugary cereals and go for whole grains instead. Protein is a must to give yourself a lasting energy hit that will see you through until lunch. Try some eggs or plain yoghurt (which you can spice up with some fruit). Don’t fall into the trap of sleeping for an extra ten minutes and skipping breakfast – we know it’s hard but if you want to lose weight, breakfast is essential.

Avoid Processed Foods

Go for fresh fruit and vegetables and whole grains, along with lean protein and healthy fats like macadamia nuts, coconut products, and avocados. Processed foods are high in salt (salt is a preservative).

Caffeine in Moderation

Some people say that coffee is bad for you, but it’s all about the amount you drink. One cup of coffee a day is a good thing – coffee and tea are natural diuretics and studies have shown that drinkers of coffee and tea burn more calories. Just don’t go overboard on them – try not to have more than 2 -3 cups of coffee a day, and don’t exceed 5 cups of tea per day. Coffee is also a good source of antioxidants and contains a range of healthy nutrients like vitamin B. Tea also contains antioxidants.

Avoid Sugar-laden Drinks

One of the biggest no-nos when it comes to weight loss is sugar-filled drinks. Soft drinks, sweetened coffee or tea, alcohol, and even juice contain a lot of sugar. They will make your metabolism sky-rocket and you will need to eat more to feel full. Also, alcohol makes it harder for your body to burn fat.

These steps combined with regular cardio exercise (sessions beyond the 45 minute mark will burn the most fat) will help you lose weight. Beyond that, healthy diet and exercise will make your body healthier and improve your quality of life.

If you want to support your body during high-impact training, we recommend taking Squalene. Here at Natures Naturals, we hope you’ve enjoyed today’s blog and found it informative. Thanks for reading!

How to Stay Healthy

In a fast-paced world, it’s often hard for us to stick to our health regimes. That’s why in today’s post we’re going to discuss how to stay healthy during a busy life.

Morning Time

We live by routines so sometimes the only way to stay healthy is to incorporate your healthy practices into your routine. When you first wake up in the morning, try meditating for five minutes rather than hitting the snooze button on your alarm. This will help you wake up slowly and put you into a focused mood for the day.

Having a healthy breakfast is important. If you’re the kind of person who doesn’t get hungry first thing in the morning, try having something light like a fruit salad. It helps if your breakfast is delicious to motivate you to eat it. Adding some protein like yoghurt can really help you feel fuller for longer and get you through til morning tea or lunch time. By then you should feel properly hungry.

If you get up early enough, some light exercise in the morning is a great way to wake up for the day. It doesn’t have to be jogging, though some tough people do jog in the morning. It can be something light like yoga or Pilates.

Lunch

At lunch time, make sure you have something substantial to eat. Ideally, your lunch should be the biggest meal of the day, not dinner, as a big dinner will adversely affect your sleep. Lunch is a good time to have your carbs like bread or pasta, if you need them. Regardless, you should include some vegetables and protein in your lunchtime meal.

Evening

When you get home from work is a good time to get your hard exercise done. Go for a jog or hit the gym. If you’re looking to lose weight, make your session at least an hour long. Once this is done, head home and have a great dinner. Make it something tasty – the key is enjoying your life. If you make health a part of your routine, you’ll feel the benefits not only physically, but mentally and emotionally too. On top of exercising and eating healthily, you can also take all-round health products like propolis or squalene. Here at Natures Naturals, we wish you the best of health!

Staying Healthy During Winter

Sometimes in winter we can let go of our health regime and be a little slack. You might use the excuse “it’s raining, I can’t go jogging”, or “I can’t eat a salad, I need some hot food”. We know what it’s like to lose motivation during winter, but rest assured – there’s ways to stay fit and healthy.

Indoor Exercises

Even though it may be too wet outside to go jogging, there are still plenty of exercises you can do at home that will keep you fit and healthy. Try doing some stretching, followed by push-ups, crunches, and you can even get a skipping rope and try skipping (provided you have a suitable floor). These exercises done properly will provide plenty of cardio, and keep you looking toned. There’s plenty more you can do – use your imagination and use muscles you don’t normally use – and do your exercises with vigour to keep the heart rate up.

Winter Meals

While you may want something to warm you up, you don’t need to eat junk food. There are plenty of winter meals that are very healthy for you. You could try grabbing some of your favourite vegetables and some simple stock powder, and make a soup. You’d be surprised at how full you can feel just from a vegetable soup, especially if there are potatoes in it.

Roast vegetables is also a great one for winter – with or without meat. If you’re trying to lose weight, the plain vegetables can be enough. Have it with your favourite sauce or gravy. Enjoy the warming feeling of these great winter foods! And remember, you can take things like squalene to give your health kick a real edge.

Even though it’s tempting to just stay in bed and binge-watch shows all day, there is plenty you can do in winter to stay fit and healthy (and you can treat yourself to the occasional movie day too!).

Healthy Salads

Many of us are trying to get into a better eating routine. Something that you can replace heavy, carbohydrate rich meals with is salad. Today, we’re going to share some awesome salad recipes with you.

Beetroot and Chickpea Salad

This salad for two has an awesome layered effect. Start with a layer of spinach leaves (about half a bag). Add some halved baby beetroot (1 can). Open a can of chickpeas, and drain the water. Add the chickpeas. Dice half a block of feta (Danish style goes nicely). Add the feta. This salad is so tasty it doesn’t need dressing but if you like you can add some mayo or aioli.

Greek Salad

This salad also serves two. Dice one long cucumber, and add it to a salad bowl. Take half a punnet of cherry tomatoes, and slice them in half. Add to bowl. Add some pitted black olives to taste (maybe a third of a jar). Add half a block of Greek style feta. Use some balsamic dressing to taste (a small splash should do). Toss the salad and serve.

Caesar Salad

This one’s a classic, and a little bit indulgent. Serves 2. Heat up some olive oil in a frying pan (medium heat). Add two bacon rashers and fry until crispy. Chop into small squares. Add to bowl.

Dice some lettuce (about four lettuce leaves should suffice). Add to bowl. Add a handful of croutons. Add a swirl of Caesar dressing, and sprinkle with grated Parmesan cheese, and toss. Enjoy your tasty treat!

Salads can not only help you lose weight but are also packed in fibre and antioxidants. Try coming up with your own recipes. You can use any vegetables you like, for example chopped or grated carrot, or roast pumpkin. The only limit is your imagination. Let us know what ideas you come up with! This blog is brought to you by Natures Naturals.

Activities for a Healthy Lifestyle

Many of us lead busy, stressful lives, and find it hard to make time for healthy activities. We understand that everyone has to work to make a living, but there are things that you can squeeze in to look after yourself – because after all, your health is the number one priority, and it’s not worth neglecting.

Morning

Even though it is very hard getting up early, it can be worth setting your alarm half and hour to an hour earlier to include some healthy routines in the morning.

In the morning, a lot of people feel fragile, and that is why it’s so important to start the day on the right foot.

Some people find that sitting and meditating for ten minutes as soon as they wake up is a good way to ease into the day. When you meditate, your thoughts come to the forefront, and it is a nice and relaxed way to unclutter your brain before you face a new day.

Take the time to make a healthy breakfast – this could be a smoothie, some wholegrain cereal, or some spinach and mushrooms fried in olive oil on toast. Getting some good nutrition into you is so important – this way you have the energy to get you through to lunch.

Afternoons

When you get home from work, after your chores are done, you might want to take a half an hour walk around the neighbourhood. You can do this after dinner, too, as a walk will help your food settle and assist you in gaining some peaceful sleep.

Some people go to the gym on their way home from work, and if that suits you, go for it! The idea here is to fit in small acts of self-care to stop you from slipping into a sedentary lifestyle.

Weekends

We all like to have some fun on the weekend, but why not get some exercise in at the same time? A trip to the beach can be awesome, as you can get a full-body workout from swimming.

Take your dog for a run, or go to laser tag with your kids. Whatever you choose to do, try to stay active and eat healthily – see some of our previous blog entries to get some meal ideas. Healthy can be yummy too! Plus there are certain powerful natural remedies like olive leaf extract you can take for overall physical health.

At Natures Naturals, we hope you’ve enjoyed this blog.

What does the Body Need for Nutrition?

There are many opinions about the best nutrition, but the truth is, the lifestyle you lead determines the nutrition you need.

Hard Worker

If you perform a lot of physical labour, you are going to need energy-rich foods. You will need protein and carbohydrates, so eating a fairly regular diet is fine for that lifestyle. This is not to say that you won’t need fruit and vegetables, because they supply your body with important fibre, vitamins, and minerals.

Other good sources of energy-dense foods are nuts, seeds, and dried fruit. The advantages to these foods is that they will not fill you up too much, while still giving you the energy you need to perform your work.

General Labour

If your lifestyle involves some physical activity, but not hard exertion, you’ll need to lower your carbohydrate intake slightly. Try replacing some carbs with protein-rich foods, and upping your vegetable intake. Some fats are fine, too, as they are an energy-rich food, but try to avoid saturated fats.

Light Work

If you don’t perform much physical activity, and spend a lot of time sitting (at a desk, for example), you will find you can get by on light foods like vegetables, fruit, salads, and small amounts of protein.

Summary

If you eat according to your own physical needs, you will find you feel healthier, and your weight won’t be difficult to manage. Something that you can do is get a blood test to see if you have any deficiencies or excesses in your diet, and tailor your food accordingly.

Many people make the mistake of eating large amounts of carbohydrates when they aren’t doing enough activity to use all that energy (a large amount of carbohydrates is what is considered a normal sized serving by most people who don’t realise how rich in energy carbs actually are), which can lead to weight gain, which in turn leads to a variety of health problems.

Try changing up your diet and see how you feel – and remember, fresh is best!

Here at Natures Naturals, we hope you’ve enjoyed this blog.

Light Foods

Diet is a much-discussed issue these days. There are many differing approaches to a healthy diet, and different people need different food. Did you know that a vegetable-based diet can give you everything you need to nourish your body?

Vegetable Nutrition

Vegetables actually contain enough protein and minerals to sustain you. We develop addictions to protein, carb, and fat rich foods. They taste good and are high in energy, but these foods can lead to health problems such as obesity, cardiovascular problems, and diabetes.

If you give a veggie diet a chance, and weather the cravings for richer food, you will find yourself feeling lighter and more full of energy. Another lesser-known fact is that herbs and spices come with their own health benefits.

Herbs and Spices

Turmeric has recently come into the spotlight for its memory enhancing properties, and it may even help keep away dementia. Garlic is known for its blood purification properties, and also its immune-boosting power.

Ginger is also an immune booster, not to mention very calming on the stomach.

Vegetable Meals

Veggies are easy to digest, and are full of antioxidants which help keep away nasty free radicals that can lead to cancer.

There are all kinds of dishes one can create with veggies, like soup, stir-fry, roast, salad, stew, casserole, smoothies, or even raw, for those of you who are feeling brave.

Other Light Foods

The occasional piece of fruit can give you a quick energy boost that will get you through the day, but fruit is high in sucrose and many fruits are acidic, so don’t rely on them as a staple.

A good food to balance out the quick energy boost of fruit is nuts. Nuts contain oils, protein, and minerals, and they take longer to burn off.

The Benefits

With this kind of diet, you won’t feel bloated, and you will find that you’re never behind the 8-ball, needing to burn off excess calories at the gym. There’s no point consuming energy-rich foods if you’re not living a lifestyle where you burn a lot of calories.

Even if you don’t choose to lose carbs and meat, adding more vegetables to your daily diet will be an improvement. If you’re looking for an overall health booster, try olive leaf extract – It has a wide range of powerful health benefits.

Here at Natures Naturals, we hope you’ve enjoyed this blog.

Healthy Vegetarian Diet

If you’re vegetarian, you may be wondering how to maintain a healthy diet. It is true that as humans, we have evolved to be omnivorous creatures, but in this day and age, some of us choose to be vegetarian.

This could be for a number of reasons, whether it’s compassion for the animals, spiritual or religious reasons, or to avoid chemicals that are sometimes present in meat these days.

Fruit and Vegetables

The bulk of your diet should be fruit and vegetables. It is tempting to fall into the trap of eating a lot of carbohydrates to feel fuller, but carbs are essentially sugars that can cause weight gain.

If you are going to eat carbs, try to stick to whole grains. Processed carbohydrates like white bread don’t contain much fibre or nutrients, hence the popular term “empty carbs”.

Enjoy a few pieces of fruit every day, and have as many vegies as you like. There are a range of ways to consume vegetables, from raw, in smoothies, stir-fried (don’t use too much oil, of course, and consider healthier oils like olive oil or flaxseed oil), steamed, boiled (boiling is not the best way to go, as a lot of the nutrients are lost to the water – although one thing you can do is keep the water and drink it later), roasted, to one of my personal favourites, soups.

Soup is great, to me, because there is so much variety in flavour available, and you don’t lose any of the nutrients of the vegies.

If you eat enough vegetables, you won’t find yourself craving carbs.

Protein

It’s important to get enough protein on a vegetarian diet, and this is where a lot of people fall down. Beans are a great source of protein and fibre, as are nuts and mushrooms. Nuts contain a lot of other healthy components like minerals.

Dairy is another major source of protein. If your diet includes milk, cheese, and yoghurt, you will not only be getting plenty of protein but also calcium and probiotics.

Other supplementary things like flaxseed oil can be considered to provide you with your omegas, and for general health and wellbeing, you can’t go past olive products.

If you choose to be vegetarian, and do it wisely, you will enjoy great physical health and feel light. You will also maintain a healthy weight.

Here at Natures Naturals, we hope you’ve enjoyed this blog. Stay tuned for more health information.

Health Tips

At Natures Naturals, we know there’s more to health than supplements. That’s why we’ve assembled this blog about how to lead an overall healthy lifestyle.

Diet

Diet is the most important thing. After all, they say: “you are what you eat”. What constitutes a healthy diet is a constantly evolving thing, with new research being conducted all the time.

The ‘food pyramid’ used to be the go-to standard in the 80’s, but even that has been questioned in recent years. Fat used to be the ‘bad guy’ but newer research has shown that a certain amount of fat is healthy.

Sugars are the real culprit when it comes to weight gain and associated problems like cardiovascular disease. Most people think of cane sugar when referring to sugar, but in reality carbohydrates are actually a major source of sugar in our diets.

Unhealthy Foods

We live in a society where our foods are full of processed sugar and heavy in carbohydrates. Fast food is the worst – burgers from some commercial chains actually have sweetened buns, and when purchasing our meal we always opt for the meal deal (which is cheaper than buying a burger and chips) that comes with a free soda, which we inevitably drink as a delicious bubbly way of washing our greasy food down.

It’s best to avoid fast food, although there are some more modern chains that are healthier.

A Healthy Meal

The key to a healthy diet is partaking in lots of protein and fruits and vegetables. When we eat protein, it doesn’t take as much quantity to make us feel satiated. A steak and salad (sans sugary salad dressing) is a good example of a healthy meal. You don’t need to eat the biggest steak in the world, either. A steak about 10cm X 10cm is all you really need, and your antioxidants and fibre will be provided by the salad.

If you choose to eat carbohydrates, try to stick to the healthier ones like brown rice and wholemeal or whole grains – and have smaller portions. Stay tuned to this blog for more health tips.

Brought to you by Natures Naturals.