Breakfast Turned Beauty

1 min read

2021 Jul 02

Written by

Sophia Brown

Delicious coffee, avocado toast, and a bowl of oats – sounds like a healthy breakfast? But what if we told you that these go-to breakfast options could make your skin look healthy and delicious, too? Avocados and oats, like any other natural ingredients, are a safe and healthier alternative for your skincare routine because of their nutritional value. For this reason, nutritionists with the new wellness book, Beyond Body, share their favorite all-natural masks you can make with ingredients from your morning table.

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Is It Possible For The DASH Diet To Change Your Lifestyle?

5 mins read

2021 May 03

If you still want to build sustainable habits that may lead to better sleep, less stress, and overall good health, you might need to try the DASH diet. It gives you freedom but at the same time helps you meet your health goals and targets. It’s well-balanced and allows you to eat what you love while maintaining good levels of nutrients, minerals, and vitamins necessary for your health.

Let’s see how you can make the most of it.

What Does the DASH Diet Mean?

According to the U.S. News and World Report, the DASH diet is the best diet in the United States. 

Its name stands for Dietary Approaches to Stop Hypertension, recommended to help prevent or treat hypertension (high blood pressure).

However, its features may contribute successfully to your overall health simply because it offers balanced and healthy meals!

By now, you'll be wondering: “Okay, is it difficult to follow the DASH diet?"

The answer is no. The diet doesn’t stick to a specific type of nutrients or dishes. It recommends daily doses of different kinds of food depending on your needs. But more about that later.

The point here is that the DASH diet relies on each meal’s portion size and offers various foods from which you can choose your favorites ones. That way, you can keep a well-balanced diet full of essential nutrients while enjoying your fav meals.  

Let’s take a look at the recommended foods you can include in DASH’s diet meal recipes.

What Do You Eat on the DASH Diet? 

“Fill your plate with the colors of the rainbow. What pleases the eye, pleases the body.” – Deepak Chopra.

A well-known fact is that you eat with your eyes first. So to saturate your senses, fill your plate with colors that make you feel happy.

A lot of fruit and all vegetables are allowed in the DASH diet. They can be found in almost any color, so make the healthy eating fantastic experience not only for your stomach but also for your eyes.

Following the recommendations for quantity and a certain food cover, you can easily make various DASH diet snacks and meals instead of focusing only on a specific dish.

Here are some of the recommendations

  • Fruits and vegetables: 4–5 servings a day 

Whether they are frozen, canned, or fresh, you can find the serving size on almost all packages.

You can use the fruits as a morning or afternoon DASH diet snack as they are high in fiber and low in fat.

However, if you buy canned fruits or veggies, please make sure there is no added sugar or salt.

  • Grains: 6–8 servings a day 

This includes brown rice, pasta, oats, cereal, tortillas, bread, and many more. The recommendation is to choose whole grains which contain more fiber and nutrients. 

I know pasta might be one of your fav meals, and you can still enjoy it. However, try to avoid butter, cream, and cheese sauces since they are high in fat.

  • Dairy: 2–3 servings a day

Oatmeal with yogurt? Yep, that’s allowed! 

All you need to do is make sure the milk, yogurt, or dairy product you buy are low-fat or ideally fat-free.

  • Nuts and seeds: 4–5 servings a week

Be careful here! Although they are a good source of healthy fats, they are also high in calories. Enjoy them as a DASH diet snack or fancy addition to your salad dressing. It’s all up to your choice.

P.S. Check packages for guidance about the serving size.

  •  Protein: 6 one-ounce servings or fewer a day

Poultry, beef, fish, and some plant-based products are rich in protein that delivers you the strength you need to build your muscles and repair your body.

It’s important to include protein in your meal plan, so if you are a vegetarian, simply substitute the meat with chickpeas, lentils, or tofu. There are many variations, and it’s up to you what you should eat.

As you can see, the DASH diet does not focus on certain dishes but rather categories from which you can choose your fav ones. 

The main thing you have to keep in mind that the DASH diet limits the amount of salt you eat during the day to only 6 grams. Think about it while ordering food or buying pre-made meals, and always read the labels.

However, for a well-balanced diet, you should keep in mind the portion size of each food.

The healthy plate technique is an easy hack to maintain the balance in your plate and never run out of DASH diet recipes.

Choose your a plate and fill it according to the following guidance

  • ½ of a plate full of veggies.
  • ¼ of protein such as meat, fish, tofu, or other vegetarian options.
  • ¼ of whole grains such as brown rice, buckwheat, or whole-grain bread. 

If you are wondering what the foods that are not recommended to consume are, these are all snacks and sweets high in sugar, fats, and salt:

  • Candy, cookies, chips
  • Sodas, sugary beverages
  • Processed foods
  • Foods that are high in salt 

But don’t worry! The DASH diet recipes have a great healthier alternative to your well-known fast food, takeaways, and sweet cravings. You can find tons of other healthy meal ideas in the Beyond Body book.

What Are the Benefits You Get?

One of the main benefits of the DASH diet is lowering your blood pressure, resulting in reducing and minimizing salt consumption.

It also promotes a well-balanced diet and controlling your daily calories, which may lead to weight loss.

The food you eat holds the key to your wealth. Switching to a DASH diet may bring you many positive benefits and changes in your body.

Get your personalized meal plan today

Creating healthy lifestyle habits should not be something that depresses and demotivates you.

It should awaken your desire to feel better in your own skin every day. You may quickly achieve this goal if you enjoy the things you love, like your favorite meals.

So if you want to start eating healthier and never run out of ideas for cheap and delicious meals, get your personalized meal plan in only 3 minutes. Click here.

All you need to do is fill the short quiz and order a fully personalized wellness book that 100% matches your lifestyle, needs, and preferences. 

Remember: you don’t have to follow the crowd to reach your lifestyle goals! Create your path in tone with your desires and wishes.



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Beyond Four Weeks Of Healthy Eating: The Amazing Effects On Your Body & Mind

3 mins read

2021 Apr 16

As you probably know, following a healthy, balanced diet doesn't need to be complicated. You just have to choose nutritious foods and take into account what works best for you and what can enhance your well-being. In that sense, healthy eating is something that should be a part of your lifestyle because it can transform your life for good.

But did you know that after four weeks to a year of following a healthy diet plan, you will start feeling incredible and much healthier? Or that by continuing your healthy eating journey, you can achieve amazing wellness results for a longer time?

Let's take a look at what changes will occur after eating healthily for four weeks or longer and why it should be put into your list of considerations.

Healthy Diet Benefits After 4 Weeks

Healthy diet habits are essential at any age. Of course, when it comes to dieting, you need to remember that healthy eating is about the food you eat and staying on the right course.

This mantra might sound familiar to you. However, focusing on your food and everything around it is an excellent way to ensure your success while reaching wellness. So, let's revise 3 healthy eating essentials.

  1. Your diet should consist of nutritious foods that will contribute to your body's well-functioning. Also, track how many calories you consume and what kind of minerals and vitamins your chosen products have.
  2. Try your best to keep up with mindful eating. Eat slowly and don't rush your meals. Focus on how the food makes you feel. Eliminate distractions when it comes to mealtimes and avoid eating out regularly.
  3. Plus, establish and follow a precise eating schedule as it will ensure your metabolism's healthy functioning.

That being said, you can benefit a lot from a thoroughly prepared meal plan. As you do so, four weeks later, your body will experience shedding the excess water retained from highly processed food and high sodium intake. In addition, be ready to experience:

  • Increased energy levels
  • Improved mental focus and quality of sleep
  • Less bloating and acid reflux 
  • Better metabolism
  • Healthy weight

Six Months of Healthy Diet Benefits on Your Body

After following a healthy diet plan for six months, you will notice that you are even more healthy and that consistent changes are happening to your body, such as:

  • Significant decrease in harmful cholesterol levels 
  • Stable blood pressure
  • Improved skin and hair complexion
  • Decreased symptoms of your health conditions (e.g., diabetes, gastritis) 
  • Enhanced physical endurance
  • Reduced blood sugar fluctuation 
  • Lowered risk of diabetes and heart diseases
  • Improved digestion processes

One Year of Healthy Diet Benefits on Your Body

If you wonder what changes may occur after continuing your healthy and nutritious diet for one year, take a look at the benefits you may receive:

  • Long-term healthy body weight 
  • Self-confidence, youthfulness, and energy
  • High physical endurance    
  • Low chance of falling back to your old habits 

And remember that healthy eating benefits and overall body transformation will persist only as long as you keep up with your wellness goals.

Sometimes you may have moments of doubts, questioning the validity of your new lifestyle. Despite this, you can deal with it quite easily. 

For example, try to meditate, analyze the reasons which have led to the questioning of yourself, and simply put them away. Also, track your progress, whether on a sheet of paper or by taking ‘before and after’ photos to see remarkable changes in your body shape. This physical proof will give you the motivation you need to move forward and ditch recurring negative thoughts.

Feel Happy, Healthy, and Robust in a Way That You Have Never Felt Before

Eating healthily is truly beneficial for your overall well-being. Sometimes, it might be hard to remember why you started or found enough strength to stay on the right course. Nevertheless, you shouldn’t forget to love yourself, and you should keep in your mind that eating healthily is the best thing you can do for yourself, as it will enhance the quality of your life for the long term. 

Progress doesn't happen overnight but will take place gradually. So have patience and keep going.

A personalized health and wellness book can help you sail through this exciting journey of health and confidence. Just remember, working toward wellness is different for everyone, and all you have to do is never give up. 

Get your personalized book today!








Read More

Is It Possible For The DASH Diet To Change Your Lifestyle?

5 mins read

2021 May 05

If you still want to build sustainable habits that may lead to better sleep, less stress, and overall good health, you might need to try the DASH diet. It gives you freedom but at the same time helps you meet your health goals and targets. It’s well-balanced and allows you to eat what you love while maintaining good levels of nutrients, minerals, and vitamins necessary for your health.

Let’s see how you can make the most of it.

What Does the DASH Diet Mean?

According to the U.S. News and World Report, the DASH diet [1] is the best diet in the United States. 

Its name stands for Dietary Approaches to Stop Hypertension, recommended to help prevent or treat hypertension (high blood pressure).

However, its features may contribute successfully to your overall health simply because it offers balanced and healthy meals!

By now, you'll be wondering: “Okay, is it difficult to follow the DASH diet?"

The answer is no. The diet doesn’t stick to a specific type of nutrients or dishes. It recommends daily doses of different kinds of food depending on your needs. But more about that later.

The point here is that the DASH diet relies on each meal’s portion size and offers various foods from which you can choose your favorites ones. That way, you can keep a well-balanced diet full of essential nutrients while enjoying your fav meals.  

Let’s take a look at the recommended foods you can include in DASH’s diet meal recipes.

What Do You Eat on the DASH Diet? 

“Fill your plate with the colors of the rainbow. What pleases the eye, pleases the body.” – Deepak Chopra.

A well-known fact is that you eat with your eyes first. So to saturate your senses, fill your plate with colors that make you feel happy.

A lot of fruit and all vegetables are allowed in the DASH diet. They can be found in almost any color, so make the healthy eating fantastic experience not only for your stomach but also for your eyes.

Following the recommendations for quantity and a certain food cover, you can easily make various DASH diet snacks and meals instead of focusing only on a specific dish.

Here are some of the recommendations [2]:

  • Fruits and vegetables: 4–5 servings a day 

Whether they are frozen, canned, or fresh, you can find the serving size on almost all packages.

You can use the fruits as a morning or afternoon DASH diet snack as they are high in fiber and low in fat.

However, if you buy canned fruits or veggies, please make sure there is no added sugar or salt.

  • Grains: 6–8 servings a day 

This includes brown rice, pasta, oats, cereal, tortillas, bread, and many more. The recommendation is to choose whole grains which contain more fiber and nutrients. 

I know pasta might be one of your fav meals, and you can still enjoy it. However, try to avoid butter, cream, and cheese sauces since they are high in fat.

  • Dairy: 2–3 servings a day

Oatmeal with yogurt? Yep, that’s allowed! 

All you need to do is make sure the milk, yogurt, or dairy product you buy are low-fat or ideally fat-free.

  • Nuts and seeds: 4–5 servings a week

Be careful here! Although they are a good source of healthy fats, they are also high in calories. Enjoy them as a DASH diet snack or fancy addition to your salad dressing. It’s all up to your choice.

P.S. Check packages for guidance about the serving size.

  •  Protein: 6 one-ounce servings or fewer a day

Poultry, beef, fish, and some plant-based products are rich in protein that delivers you the strength you need to build your muscles and repair your body.

It’s important to include protein in your meal plan, so if you are a vegetarian, simply substitute the meat with chickpeas, lentils, or tofu. There are many variations, and it’s up to you what you should eat.

As you can see, the DASH diet does not focus on certain dishes but rather categories from which you can choose your fav ones. 

The main thing you have to keep in mind that the DASH diet limits the amount of salt you eat during the day to only 6 grams. Think about it while ordering food or buying pre-made meals, and always read the labels.

However, for a well-balanced diet, you should keep in mind the portion size of each food.

The healthy plate technique is an easy hack to maintain the balance in your plate and never run out of DASH diet recipes.

Choose your a plate and fill it according to the following guidance [3]: 

  • ½ of a plate full of veggies.
  • ¼ of protein such as meat, fish, tofu, or other vegetarian options.
  • ¼ of whole grains such as brown rice, buckwheat, or whole-grain bread. 

If you are wondering what the foods that are not recommended to consume are, these are all snacks and sweets high in sugar, fats, and salt:

  • Candy, cookies, chips
  • Sodas, sugary beverages
  • Processed foods
  • Foods that are high in salt 

But don’t worry! The DASH diet recipes have a great healthier alternative to your well-known fast food, takeaways, and sweet cravings. You can find tons of other healthy meal ideas in the Beyond Body book.

What Are the Benefits You Get?

One of the main benefits of the DASH diet is lowering your blood pressure, resulting in reducing and minimizing salt consumption.

It also promotes a well-balanced diet and controlling your daily calories, which may lead to weight loss.

The food you eat holds the key to your wealth. Switching to a DASH diet may bring you many positive benefits and changes in your body.

Get your personalized meal plan today

Creating healthy lifestyle habits should not be something that depresses and demotivates you.

It should awaken your desire to feel better in your own skin every day. You may quickly achieve this goal if you enjoy the things you love, like your favorite meals.

So if you want to start eating healthier and never run out of ideas for cheap and delicious meals, get your personalized meal plan in only 3 minutes. Click here.

All you need to do is fill the short quiz and order a fully personalized wellness book that 100% matches your lifestyle, needs, and preferences. 

Remember: you don’t have to follow the crowd to reach your lifestyle goals! Create your path in tone with your desires and wishes.


References:

[1]: https://www.health.harvard.edu/diet-and-weight-loss/dash-or-mediterranean-which-diet-is-better-for-you

[2]: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

[3]: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/



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