Healthy Life Style

How to Build a Healthy Eating Plate

Building a healthy eating plate is straightforward and can be adapted to suit individual preferences and dietary needs. Here’s a step-by-step guide:

1. Start with vegetables
Begin by filling half your plate with a mix of vegetables. Aim for a variety of colors and types to maximize nutrient intake. Leafy greens like spinach and kale, cruciferous vegetables like broccoli and cauliflower, and vibrant vegetables like bell peppers and carrots are all excellent choices.

2. Add a serving of fruit
Incorporate a small portion of fruit. Fresh, frozen or dried fruits are all acceptable, but be mindful of added sugars in some dried fruit options. Berries, apples, oranges and grapes are nutritious and easy to add to any meal.

3. Choose whole grains
Allocate a quarter of your plate to whole grains. These grains are less processed than refined grains and retain more nutrients and fiber. Examples include whole-wheat bread, brown rice, quinoa and oatmeal. Whole grains provide sustained energy and help promote a healthy digestive system.

4. Select a protein source
Fill the remaining quarter of your plate with a healthy protein source. Vary your protein choices to include both animal and plant-based options. Lean meats, fish, eggs, beans, lentils and nuts are all excellent sources of protein.

5. Include healthy fats
Don’t forget to add healthy fats to your meal. Use olive oil for cooking or as a salad dressing, add slices of avocado, or sprinkle nuts and seeds over your dishes. These fats are essential for brain health and help absorb fat-soluble vitamins.

6. Stay hydrated
Accompany your meal with a glass of water. Drinking water throughout the day is important for proper digestion, nutrient transport and overall well-being. If you prefer, herbal teas and black coffee (without sugar) are also good choices.

What Is a Healthy Eating Plate? Learn How to Build It Eating healthy doesn't have to be complicated. Build a healthy eating plate to ensure you're getting proper, balanced nutrition.

12 Essential Oils of the Bible

Here are 12 of the most revered oils of the Bible and their historic uses…

1. Frankincense
Frankincense is the king of the oils. It was used as a primary component of the holy incense, a medicine and a currency — and of course, it was a gift from the wise men to baby Jesus. In fact, at the time of Jesus’ birth, both frankincense and myrrh may have been worth more than their weight in the third gift: gold.

2. Myrrh
Quoted in Scripture 156 times, uses of myrrh oil in the Bible included use as an ointment, an incense, an embalming ingredient and as a skin beauty treatment by Queen Esther in Esther 2:12. By far, myrrh’s most common usage in the Bible is as a part of holy anointing oil.

3. Cinnamon
Like myrrh, cinnamon oil was a chief ingredient in holy anointing oil and used to cleanse the air, kill mold and act as a natural medicine. In Proverbs 7:17, Solomon uses this aromatic oil in the bedroom and as a natural perfume or cologne.

4. Cedarwood
King Solomon used cedarwood in building God’s temple and Jesus was crucified on a cross made of cedarwood or cypress. It was thought to bring wisdom, was used for ritual cleansing and served as medicine in treating skin conditions and leprosy.

5. Spikenard
In Biblical times, “nard” was not only a very expensive perfume but also a precious ointment that was used as medicine. Interestingly, the “spikenard” used in the Bible may have in fact been lavender oil. In John 12:3, the Bible tells how spikenard was used to anoint Jesus just days before His death and resurrection.

6. Hyssop
In the Old Testament, God commanded His people to use hyssop in the ceremonial cleansing of people and houses. Hyssop appears at Jesus’ crucifixion, when the Roman soldiers offered Jesus a drink of wine vinegar on a sponge at the end of a stalk of hyssop.

7. Cassia
An herb very similar to cinnamon, cassia oil is the fourth ingredient listed in the holy anointing oil detailed in Exodus 30:24. It may have been brought out of Egypt when the Israelites fled Pharaoh and was commonly used with myrrh and aloes to scent garments.

8. Sandalwood (Aloes)
In Scripture, sandalwood is referred to as “aloes” and is called one of the oils of joy and gladness along with frankincense, myrrh and cedarwood. Nicodemus and Joseph of Arimathea brought sandalwood (aloes) and myrrh to bury Jesus, and in today’s market, the amount of oils used would be worth an estimated $200,000.

9. Cypress
Cypress is celebrated in Scripture as a symbol of strength, security and prosperity. The Bible mentions cypress as the choice wood
for building, trading and even weaponry. In Genesis 6:14, God commanded Noah to “make yourself an ark of gopher wood,” which in modern English is in fact “cypress.”

10. Galbanum
Galbanum is a main ingredient of the holy incense used in the heart of the temple in Exodus 30:34. Interestingly, although galbanum itself has a somewhat foul odor, when burned with other sweet smelling oils in holy incense, it has the most beautiful scent and was thought to balance the emotions.

11. Rose of Sharon
Mentioned in the Song of Solomon, the rose of Sharon is not really a “rose” but instead similar to the hibiscus or tulip (which is also a source of saffron). Some Bible expositors see the rose of Sharon as Christ and the lily as the church, His bride.

12. Calamus
Also known as “sweet cane,” calamus is an ancient herb that is perhaps what we now know as lemongrass. In Biblical times, calamus was used in perfumes, incense and as an ingredient in the special holy anointing oil used by the priests in the temple.

https://draxe.com/essential-oils/bible-oils/ #:~:text=In%20Scripture%2C%20sandalwood%20is%20referred,be%20worth%20an%20estimated%20%24200%2C000.

Boost Weight Loss with Apple Cider Vinegar and Cranberry Juice

Dr. Eric Berg09/10/2023

Both apple cider vinegar and cranberry juice have incredible health benefits and can help lower blood sugar levels, a crucial aspect of weight loss.

Discover how drinking apple cider vinegar and cranberry juice can shrink belly fat and benefit your cardiovascular health.

Making your own cranberry juice and apple cider vinegar drink is easy! Here’s how.

Ingredients:
2 oz unsweetened cranberry juice
1 tsp unfiltered apple cider vinegar
1 tsp fresh lemon or lime juice
6 oz filtered water

Directions:
1. Combine cranberry juice, apple cider vinegar, and lemon juice
2. Top with six ounces of filtered water and stir

Boost Weight Loss with Apple Cider Vinegar and Cranberry Juice Apple cider vinegar and cranberry juice aid weight loss and help shrink belly fat. Learn how to make an apple cider vinegar and cranberry juice detox drink.

Intermittent Fasting for Menopause: What You Need to Know to Before You Start

DR. JOLENE BRIGHTENPUBLISHED: DECEMBER 29, 2023LAST REVIEWED: DECEMBER 28, 2023

Possible Health Benefits of Intermittent Fasting for Women Over 50 Includes:

• Assisting in weight control and body fat loss

• Balancing hormones by improving insulin levels, which supports better blood sugar control

• May help reduce menopausal symptoms, like hot flashes, which also affect pre-menopausal women in the phase known as perimenopause

• May help reduce food cravings

• Promoting longevity factors and improving quality of life

• Reduction in inflammation

• Improved mental clarity and less brain fog

https://drbrighten.com/intermittent-fasting-for-menopause/ #:~:text=Intermittent%20fasting%20during%20menopause%20can,also%20reducing%20certain%20menopausal%20symptoms.

Food Pairings for Weight Loss

by Lizzie Streit, MS, RDN, LD

It’s no secret that eating a well-balanced diet that’s full of nutritious foods is helpful for maintaining a healthy weight. While the overall pattern of your diet appears to be most important when it comes to healthy eating, pairing certain foods together in your weight loss meal plan may provide some added benefits.

This is because nutrients and compounds in certain foods can complement each other. Together, a pair of foods may support weight loss by increasing satiety, improving nutrient absorption, stabilizing blood sugar, and more.

Here are some examples of food pairings that can help with weight loss.

Food Pairings for Weight Loss — Healthy For Life Meals | Fresh & Healthy Meal Plan Delivery Here are some examples of food pairings that can help with weight loss.

Wall Pilates Workout for Beginners & Seniors // Full Body Flexibility & Firming

New Pilates Workout That Uses A Blank Wall Space To Assist In Our Exercises.

Great Quick Workout To Set Your Posture And Activate Your Muscles Leaving You Feeling Relaxed, Yet Energized!

Follow Along To Increase Your Flexibility And Have Fun With These Fresh Moves.

Wall Pilates Workout for Beginners & Seniors // Full Body Flexibility & Firming I hope you enjoy this new pilates workout that uses a blank wall space to assist in our exercises. This is a great quick workout to set your posture and acti...

PINEAPPLE WEIGHT LOSS & DETOX JUICE USING A BLENDER + BENEFITS

In today’s video, I am making one of the best fat burning smoothies/detox juices out there!

This recipe is very simple, convenient and most importantly, affordable.

Tune in and learn the benefits of each ingredient incorporated into this detox fat burning juice.

Ingredients:
1 Large Cucumber
1 Large Pineapple
3” Ginger
1 Liter Pineapple Tea
1 Large Lemon, Squeezed

PINEAPPLE WEIGHT LOSS & DETOX JUICE USING A BLENDER + BENEFITS Welcome to my channel, Chaz’s Lifestyle! In todays video, I am making one of the best fat burning smoothies/detox juices out there! This recipe is very simpl...

10 Minute Walking Workout for Seniors (Beginner Friendly) | Gentle Walk

Gentle Walk Is Not Just A Routine; It's The Key To Making Exercise An Enjoyable Part Of Your Daily Life.

It's About 1200 Steps, More Or Less Depending On Your Pace.

10 Minute Walking Workout for Seniors (Beginner Friendly) | Gentle Walk This 10-minute Walking Workout for Seniors (Beginner Friendly) | Gentle Walk is not just a routine; it's the key to making exercise an enjoyable part of your...

Nature's Snooze Button: 3 Astonishing Herbs for Restful Sleep

As we all know, getting a good night's rest is a golden ticket to optimal functionality during our waking hours. But for many, uninterrupted, deep sleep can seem more like a luxury than a nightly occurrence. Thankfully, nature has provided us with a myriad of remedies in the form of herbs that can promote a restful slumber. In this post, we'll explore three powerful herbs that could be your passport to the dreamland: Chamomile, Valerian Root, and Lavender.

1. Chamomile
For centuries, chamomile has been a go-to remedy for restless hearts seeking sound sleep. It's no secret that sipping on a warm cup of chamomile tea before bed can work wonders for your sleep quality. Scientifically known as Matricaria recutita, chamomile is not just an age-old remedy; it's a sound solution backed by science. The herb is believed to possess anti-anxiety and sleep-inducing properties, making it a perfect pre-sleep ritual. Researchers attribute this calming effect to an antioxidant called apigenin. This compound binds to specific receptors in your brain, facilitating sleep and reducing insomnia.

2. Valerian Root
Another popular herb in the sleep aid category is Valeriana officinalis, more commonly known as valerian root. Originating from Europe and Asia, valerian root has been traditionally used to treat insomnia, anxiety, and stress-related issues. Valerian may work by increasing gamma-aminobutyric acid (GABA) in the brain, a chemical that has a direct influence on our sleep cycle and acts as a neurotransmitter promoting relaxation.

Several studies have supported the effectiveness of this herb in managing sleep disorders. Valerian root not only has the potential to reduce the amount of time it takes for you to fall asleep, but it also can improve your sleep quality, making you feel more refreshed and revitalized in the morning.

3. Lavender
Known for its enchanting fragrance, lavender has more to offer than just its signature scent. Studies have shown that lavender, or Lavandula angustifolia, can significantly enhance sleep quality, particularly in those suffering from insomnia, anxiety, or stress. It's also been associated with increasing the duration of sleep, leading to a more energetic morning.

The calming scent of lavender can be used in various ways – from essential oils in aromatherapy diffusers, to dried buds in sachets tucked under the pillow, to lavender-infused teas and baths. It's this flexibility that makes lavender a favorite among many seeking a more restful sleep.

Herbal Tea For Better Sleep
Sleep deprivation has often been brushed aside. However, it's crucial to understand that poor sleep can lead to numerous health complications. Making some simple lifestyle changes and introducing these three beneficial herbs - chamomile, valerian root, and lavender - into your routine can significantly improve your sleep quality and, in turn, your overall health and wellness.

Remember, it's always best to consult with a healthcare professional before starting any new health regimen. While these herbs are generally considered safe, they can interact with some medications or have different effects depending on your health status. May the soothing power of these herbs bring you peaceful and restful nights ahead!

10 EASY CHAIR EXERCISES for SENIORS With Music

Duration: 10 minutes

Exercises Quantity: 10

Format: 1 exercise = 45 seconds work + 10 seconds rest

Equipment: your body

➜ 10 EASY CHAIR EXERCISES for SENIORS With Music Revitalize your well-being! 🌟 Explore our website for personalized workouts, nutrition tips, and invigorating exercises. Start your journey to a healthier y...

10 Minutes Chair Yoga for Strong Core || Flat Belly, Slim Waist, Feel Your Best

In This Chair Yoga Flow, We Will Target Our Core Strength.

Working On Upper Abdominal Muscles, Lower Abdominal Muscles, Obliques, And Deep Into Hip Flexor Muscles.

Adding Gentle And Feel-Good Stretches In Between Our Exercises Will Leave You Feeling Strong And Flexible.

10 Minutes Chair Yoga for Strong Core || Flat Belly, Slim Waist, Feel Your Best Namaste 🙏 Welcome to chair yoga.💖In this chair yoga flow, we will target our core strength. Working on upper abdominal muscles, lower abdominal muscles, ob...

STANDING PILATES 10 Minute Total Body Workout

This 10 Minute Follow Along Workout Will Help You Lengthen And Strengthen Your Muscles While Working On Your Balance And Stability And Toning Your Full Body.

This Routine Includes Clear Instructions And Motivation Throughout To Make It Beginner Friendly And Appropriate For All Fitness Levels.

There Is An Abs / Core Series, A Leg And B***y Series, And An Upper Body / Arm Series.

You Don't Need Any Equipment For This (Not Even A Mat) And It Includes A Warm Up And A Cool Down, So Let's Get Into It!

STANDING PILATES 10 Minute Total Body Workout Get ready to crush this STANDING PILATES Total Body Workout!This 10 minute follow along workout will help you lengthen and strengthen your muscles while work...

10 Minute Wall Pilates Workout | Trainer of the Month Club | Well + Good

Quick Wall Pilates Workout That You Can Enjoy From The Comfort Of Your Home.

Move And Mobilize The Spine Through Several Stretching And Strengthening Movements In Just 10 Minutes.

No Equipment Necessary, Whenever You're Ready, Meet Us By The Wall!

10 Minute Wall Pilates Workout | Trainer of the Month Club | Well+Good Join Go Chlo Pilates founder, Chloe de Winter, for a quick wall pilates workout that you can enjoy from the comfort of your home. Move and mobilize the spine...

Your Way to a Flatter Stomach: 19 Top Foods for Reducing Belly Fat

Belly fat extends beyond aesthetic concerns; it’s a matter of wellness. This type of fat impacts not only how we look and feel, affecting our clothing choices and self-esteem, but also carries significant risks to our well-being. Visceral fat, accumulating in the abdomen, is particularly harmful as it releases hormones linked to various conditions like diabetes, inflammation, heart disease, gallbladder problems, and even breast cancer. Despite the allure of quick-fix solutions like pills and so-called miraculous treatments, these are often unreliable and potentially unsafe. The effective approach to reducing belly fat combines regular exercise with well-balanced food choices. Here, we delve into some food choices that can aid in diminishing belly fat.

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Your Way to a Flatter Stomach: 19 Top Foods for Reducing Belly Fat Your Way to a Flatter Stomach: 19 Top Foods for Reducing Belly Fat By Amy J. - November 22, 2023 Belly fat extends beyond aesthetic concerns; it’s a matter of wellness. This type of fat impacts not only how we look and feel, affecting our clothing choices and self-esteem, but also carries signific...

The Health Benefits of Orange Peel Tea

In addition to vitamin C, orange peel is a good source of potassium, which helps support healthy blood pressure levels. It also contains calcium, magnesium, and iron, which are important for maintaining strong bones and teeth.

Overall, orange peel tea is a great choice for women looking to improve their health.

https://kintsugihealth.com.au/the-health-benefits-of-orange-peel-tea/ #:~:text=In%20addition%20to%20vitamin%20C,looking%20to%20improve%20their%20health.

Grapefruit Peel Benefits

Grapefruit peel may never play a prominent role in your diet, but it is edible, and when you trash the peel, you're also throwing away beneficial nutrients. The peel has significantly more fiber than the pulp. It also contains essential oils, phytochemicals and vitamin C, all of which provide antioxidant protection. Some of the substances in grapefruit peel even show promise for fighting cancer.

Grapefruit Peel Benefits | Livestrong.com Grapefruit peel is edible and contains fiber and vitamin C, but it's not common to eat it. Learn more about potential grapefruit peel benefits.

The Daniel Fast is an opportunity for you to draw closer to God through fervent, focused prayer. It involves a 21-day commitment to a partial fast, which means you restrict commonly enjoyed foods as an act of worship and consecration to the Lord.
Week 1, I eat one meal a day Daniel Fast
Week 2, I have two meals per day Daniel Fast
Week 3, I’m doing a complete Daniel Fast
So if someone really wants to try the fast but finds it difficult, this modification might be an option they’ve not thought about doing.”
Following are a few steps you can take to avoid uncomfortable side effects on the Daniel Fast:
• Drink plenty of water –The Daniel Fast includes many high-fiber foods, so it’s important to consume plenty of water to keep your body hydrated. Water is also necessary to flush out any harmful toxins that have built up in your system over time. Try to drink a minimum of 6-8 glasses of water each day (you may need more, depending on your weight and activity level). If you’re not used to drinking that much water, take it slowly. You may have to work up to that amount.
• Exercise – God created your body to be mobile, and it will work much more efficiently when you exercise on a regular basis. Plus, going on a walk, run, or bike ride will do wonders for you mentally.
• Consider taking digestive enzymes – A digestive enzyme enables your body to break down food into smaller particles, making the food easier to absorb and assimilate. For example, if beans tend to make you gassy, you can take a digestive enzyme before eating them to reduce and sometimes prevent digestive distress. Sometimes the best route is a broad-spectrum supplement, such as Digest Gold by Enzymedica, that covers a wide variety of foods, such as fruit, vegetables, etc. Personally, I have found that Digest Gold helps me tremendously when I’m on the Daniel Fast.

2024 Daniel Fast – Ultimate Daniel Fast Get access to helpful resources for your Daniel Fast, including free recipes, devotionals, videos, and prayer points. %

Strategies for Eating Well on a Budget

An all-too-common mantra says, “It’s too expensive to eat healthy.” It’s true that when comparing specific foods like organic fruits with conventional fruits, the former tends to be a few dollars more per pound. And when a shopping cart filled with fresh produce, poultry, and fish is compared with one loaded with boxes of macaroni and cheese, ground hamburger meat, and cookies, the latter will likely ring lower at the cash register.

Certainly, policy improvements and other actions are needed to create a food environment where the healthy choice is the easy and accessible choice. In the meantime, know that creating nutritious meals can be more affordable than one might think. In fact, one meta-analysis looking at the price difference between healthful and less healthful dietary patterns found that diets with healthier foods only cost a bit more, about $1.48 per day.

Strategies for Eating Well on a Budget An all-too-common mantra says, “It’s too expensive to eat healthy.” It’s true that when comparing specific foods like organic fruits with conventional fruits, the former tends to be a few dollars m…

Vegan vs. Vegetarian: What’s the Difference?

A vegetarian does not eat any animal flesh such as meat, poultry, or fish. A vegan is a stricter vegetarian who also avoids consuming dairy, eggs, and any other ingredients derived from animals.

Vegetarian diets have reportedly been around since as early as 700 B.C.

Several types exist, and individuals may practice them for a variety of reasons. These include health, ethics, environmentalism, and religion.

Vegan diets appeared a little more recently, but have been getting a good amount of press.

This article takes a look at the similarities and differences between these two diets.

Vegan vs Vegetarian - What's The Difference? Vegan and vegetarian diets are both popular, but they differ in important ways. This article explains the differences between them.

Whole-Foods, Plant-Based Diet: A Detailed Beginner's Guide

It focuses on minimally processed foods and prioritizes plants. Studies show that plant-based diets are effective at stimulating weight loss and improving health.

This article reviews everything you need to know about the whole-foods, plant-based diet, including its potential health benefits, foods to eat, and a sample meal plan.

Nonetheless, the basic principles of a whole-foods, plant-based diet are as follows:
emphasizes whole, minimally processed foods
limits or avoids animal products
focuses on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts, which should make up the majority of what you eat
excludes refined foods, like added sugars, white flour, and processed oils
pays special attention to food quality, with many proponents of the WFPB diet promoting locally sourced, organic food whenever possible

Whole-Foods, Plant-Based Diet: A Detailed Beginner's Guide A whole-foods, plant-based diet can help you lose weight and improve your health. Here is everything you need to know about a plant-based diet plan.

Russets vs. Red vs. Yukon Gold Potatoes: What's the Difference?

Potatoes are the hearty and reliable backbone of many cuisines throughout the world, the trusty spuds find a welcome home in versatile dishes like aloo palak, potato pancakes and colcannon. They're a multitalented ingredient that can be prepared in a variety of different ways, but more importantly, they're easy to use and easy to find.

Don't let their simplicity fool you, just because potatoes seem like a low-maintenance vegetable, that doesn't mean that all varieties should be treated the same way. Despite their ubiquitous nature, potato varieties can't all be used interchangeably, a good example is if you've ever suffered through a plate of gummy, gluey mashed potatoes. Some lend themselves better to different applications, like frying, baking or boiling. Knowing the subtle differences between russets vs. red vs. Yukon Gold potatoes can help you become a better cook.

Russets vs. Red vs. Yukon Gold Potatoes: What's the Difference? Learn the difference between these types of potatoes plus which ones are best for making mashed potatoes, french fries and more.

Narcissists Are Everywhere, But You Should Never Tell Someone They Are One. Here's Why.

Story by Charles Trepany, USA TODAY

You've cracked the code.

You've studied the personality style. You've spotted the red flags. You see the behavior patterns clear as day. And now you're sure you're dealing with a narcissist.

That only leaves one thing left to do: Tell this person that they're a narcissist. Right?

Wrong.

Narcissists are everywhere, but you should never tell someone they are one. Here's why. One of the worst things you can do is tell someone that they are a narcissist − even if you are correct. Here's why.

Everything You Need To Know About Emu Oil

The use of emu oil originates from the Australian Aboriginal culture. According to their oral history, emu oil has been used for over 40,000 years.

The oil has been used to relieve minor aches and pains, help wounds heal quicker, and protect skin from the elements.

The Aboriginal people first introduced emu oil into European culture as a natural sunscreen and moisturizer.

European settlers soon adopted the use of emu oil and many other natural remedies that the Australian Aboriginal people provided.

Since then, people have attributed many more benefits to emu oil, although evidence is lacking to support many of these claims.

Emu oil: Uses, benefits, and side effects The use of emu oil originates from Australian Aborigine culture. The oil has been used to relieve minor aches and pains, help wounds heal quicker, and protect skin from the elements. Find out here more of the health benefits that may be possible from emu oil, plus the risks, and how to ensure you bu...