Health Tips

How to Make Ginger Tea for Sore Throat

How to Make Ginger Tea for Sore Throat

Are you suffering from sore throat, and looking for some effective natural home remedies? Therefore, it’s time to bring ginger to your rescue.

Ginger contains many health benefits, and are effective in providing you immense relief for sore throat. Also, you can combine it with other natural ingredients, including honey and cinnamon for more relief.

Ginger Tea Recipe:

Sipping hot ginger tea is a popular, but, effective sore throat home remedy. The warm liquid is known to soothe an inflamed throat, and the tea is a simple way to consume ginger, then allow it to come into contact with your throat.

How to Make?:
1.Add water into a bowl.
2. Allow it to boil.
3. Add ginger.
4. Allow it to steep for about 7-8 minutes.
5. Add licorice and cinnamon sticks in the mixture, then let it stay for another 2-3 minutes.
6. Once done, strain and pour the mixture in a cup, then add 1 teaspoon honey in the tea.

Honey can help to soothe your throat.

Times of India

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Top 7 Foods That Fight Cancer Naturally

Top 7 Foods That Fight Cancer Naturally

Anti-cancer diet is an important plan you can use to help in reducing your risk of cancer. The American Cancer Society, recommends, that you eat at least 5 servings of vegetables and fruits daily, and that you should eat the right amount of food to maintain a healthy weight.

Also, researchers are finding that certain foods that help in preventing cancer may be an important part of an anti-cancer diet.

Although choosing cancer-fighting foods cannot guarantee cancer prevention, good choices may help to reduce your risk. Consider these anti-cancer foods:

Top 7 Anti-Cancer Foods:

1. Berries

Berries are high in anthocyanins, the plant pigments that contain antioxidant properties and may be linked with a reduced risk of cancer.

In study, 25 people with colorectal cancer were given treatment of bilberry extract for 7 days, which was found to help in reducing the growth of cancer cells by 7%.

While another study gave freeze-dried black raspberries to patients who have oral cancer, and reported that it decreased levels of certain markers linked with cancer progression.

According to these findings, including a 1-2 of berries in your diet daily, may help inhibit the development of cancer. But, remember that these are animal observational studies looking at the effects of a concentrated dose of berry extract, and also more human research is needed.

2. Citrus Fruits

Consuming citrus fruits including limes, lemons, oranges and grapefruits has been linked with a lower risk of cancer in some studies.

A study reported that participants who consumed a higher amount of citrus fruits contain lower risk of developing cancers of the upper respiratory and digestive tracts.

A review that looked at 9 studies, also reported that a greater consumption of citrus fruits was associated to a reduced risk of pancreatic cancer.

Lastly, a review of 14 studies reported that a high intake, or at least 3 servings per week, of citrus fruit help reduced the risk of stomach cancer by at least 28%.

These studies suggested that including a few servings of citrus fruits into one’s diet each weekly may help lower your risk of developing certain types of cancer.

Remember that these studies do not account for other factors that may be involved. More studies are needed to show how citrus fruits, specifically affect cancer development.

3. Fish

Fatty fish including tuna, salmon, and herring — contain omega-3 fatty acids, which is a type of fatty acid that has been associated to a reduced risk of prostate cancer.

Consider adding fish in your diet, if you don’t currently eat fish. Also, another way to add omega-3’s into your diet is by consuming flaxseed.

4. Green Tea

The catechins that are present in green tea have made it a hit in the cancer-fighting food research. They are known to be more powerful than vitamin C in combating free radical damage.

In various lab studies, green tea has been reported to shrink existing tumors and inhibit the growth of cancer cells. Experts suggest that drinking green tea daily, as a natural cancer preventative. Also, it lowers your LDL (bad) cholesterol while raising your HDL (good) cholesterol, reduces your risk of heart disease, and lowers your blood pressure.

5. Leafy Green Vegetables

Leafy green vegetables are the cornerstone of any healthy diet of their minerals, vitamins, antioxidants and enzymes content, yet, they are very low in sodium, fats, calories, and other toxins.

Leafy greens of all kinds including kale, spinach, romaine, collard greens, watercress, arugula salad, etc. — are rich in antioxidants that are known to fight cancer, including beta-carotene (a type of vitamin A) and vitamin C.

6. Tomatoes

This is about lycopene, which is the antioxidant that causes the red color of tomatoes. Lycopene is a powerful antioxidant known for preventing the formation of certain cancers. Also, they help lower your risk of heart disease, and are naturally anti-inflammatory.

Do you know the secret to getting the full benefits of tomatoes? It lies in the preparation. Lycopene is released when the tomatoes are cooked. In fact, those canned tomatoes contained even higher concentrations of lycopene than fresh ones.

7. Raw Garlic

Along with their other relatives in the allium family, including leeks, onions, and shallots, garlic contains powerful antioxidants such as allicin, which is proven to get rid of free radicals from your body. Also, it boosts immunity, lowers blood pressure, cholesterol levels, is nutrient dense, improves brain function, and a natural detoxifier.

You can crush or chop garlic, allow to rest, then use it raw, or add in your favorite recipes.

The Truth About Cancer
Dr Axe

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What are the Effects of Junk Food on Your Health?

What are the Effects of Junk Food on Your Health?

Junk food is a high caloric food that provides lots of cholesterol, fat, sodium or sugar, but with little or no nutrients at all. This means any food of low nutritional value.

Examples of junk foods include: salted snack foods such as potato chips, fried fast foods, sweets such as candy, ice cream, sugary carbonated beverages, donuts, and many others.

Junk foods are usually offered everywhere, at anytime, and at very low cost, especially in cinemas, malls, and supermarkets.

But, remember that those fast foods help you save money and time, but, at the expense of your health. If not consumed in moderation; eating junk foods can lead to the following health risks:

5 Harmful Effects of Junk Food:

1. Cause Chemical Changes that Can Lead to Depression

Studies have shown that consuming foods that are high in fat and sugar changes the chemical activity of your brain, making it more dependent on such foods.

A study that was conducted at the University of Montreal, on mice have shown that they suffered with withdrawal symptoms, after their regular junk food diet was discontinued.

In people, these withdrawal symptoms can make you feel depressed, lead to inability in dealing with stress, and eventually you would turn back to those foods to give yourselfcomfort.

You may then be caught in a vicious cycle, without you knowing it. Also, by eating too much junk food, you may lose out on essential nutrients inlucding amino acid tryptophan, the lack of which can help in increasing feelings of depression.

Also, an imbalance of fatty acids is other reason why people who eat more junk food are at a higher risk of depression.

2. Heart Diseases

A diet high in junk food diet is one of the major cause of heart diseases (Myocardial infarction) because of the plaque formation in arteries, which demands your heart to put extra effort in pumping blood on the downstream.

On the upstream, there is lack of returning blood to heart, and this causes 2 damages to your heart, heart fatigue due to continuous extra effort, and the heart suffer in oxygen supply.

3. High Cholesterol

Apart from constricting arteries and forming plaques, cholesterol also affects liver where it is metabolized.

High cholesterol that is due to junk food and diet, strains the liver, damaging it finally. This is a long term effect

4. Lack of Energy

Known as short term adverse effect that results from consuming junk food as junk food do not provide the important nutrients, including protein, vitamins, and fibers, even though they can very much sufficing, people feel weakened.

5. Leads to Memory Loss

Consuming only junk food and craving for more, can lead you to lose your memory gradually. There is a sudden inflammation of the brain, most especially in the hippocampus part of the brain.

There is a chemical reaction inside your brain which leads to loss of memory. A diet high in sugar suppresses the functions of the brain, which is known as the Brain Derived Neutrophic Factor. This is responsible for memory and concentration.

Research Gate

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7 Best Fruits to Eat for Diabetics

7 Best Fruits to Eat for Diabetics

Consuming fruits are one healthy way to satisfy your hunger and meet your daily nutritional needs. But, most fruits contain sugar.

Therefore, are fruits dangerous for people who have diabetes? This article suggests the fruits you should eat if you are diabetic.

Fruits for Diabetics:

1. Apples

Apples are a very popular fruit that are great for a snack or dessert. When cooked, apples have that deeper flavor. This makes them a favorite in cooked desserts when spiced with ginger or cinnamon.

American Diabetes Association (ADA) suggested marinating apples in a small amount of spices and honey and spices, then cooking them on a grill. To finish, roll the apples in pecans or crushed walnuts. While still containing honey, this is a healthier option to many apple-based baked goods

2. Berries

According to the American Diabetes Association (ADA), berries are known to be diabetes superfood because these fruits are loaded with vitamins, antioxidants, fiber, and are low-GI.

About 3 quarters of a cup of fresh blueberries contain 16 grams (g) of carbohydrates and 62 calories. You can also try berries in a parfait, alternating layers of fruit and plain non-fat yogurt, this makes a good dessert or breakfast for diabetics.

3. Citrus Fruits

Citrus fruits are very versatile, and can easily be added to meals. Add limes and lemons to sauces, seafood, or glasses of iced tea or water.

You can make your own fruit water by putting citrus slices to a pitcher of water. Then let the water sit overnight to make that refreshing drink.

4. Papaya

Papaya contains natural antioxidant which make it a perfect choice for diabetics. People with diabetes are prone to many ailments, such as nerve or heart damage caused by irregular blood sugar levels.

A diet including papaya can help prevent future cell damage for a longer life span.

5. Pears

Pears are excellent source of vitamin K, fiber, and make a great addition to your diabetes meal plan. Also, not like most fruit, pears actually improve in flavor and texture after they are picked.

You should store your pears at room temperature, until they are ripe for consumption, then they can be stored in the refrigerator.

6. Pomegranate

Pomegranates are great sources of iron. This fruit provides minerals and nutritional substances.

If you are diabetic, pomegranate juice helps in keeping your blood sugar levels under control.

7. Watermelon

Watermelon has a high potassium content, which makes it one of best fruits for proper kidney functioning, and also keeps your blood uric acid levels on the lower side. This helps in preventing kidney damage, most especially if you are diabetic.

Also, diabetes can cause nerve damage, but, the lycopene that is present in watermelon really helps reduce the effect.

Everyday Health
Medical News Today

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7 Quick Ways to Avoid Germs from Spreading in Your Home

7 Quick Ways to Avoid Germs from Spreading in Your Home

Keeping your house germ-free is a year-long task, most especially if you have children at home. As per the Public Health Agency of Canada (PHAC), 80% of common infections are spread through contaminated hands.

Here are quick ways to help keep your home germ-free.

1. Avoid Touching Your Mouth, Eyes, and Nose

As per the CDC, flu germs can live for 2-8 hours on hard surfaces. That is why it is very easy to pick up flu germs without you knowing it.

You can get infected if you touch an infected light switch, doorknob and then bite your nails or rub your eyes. Keeping your hands away from your face can be hard, especially for children. But, remind them often, and yourself too.

2. Bring Hand Sanitizer

Don’t risk bringing germs into your home with you, from school, from work, or from the playground, if you are out of the house, and there is not a soap and sink available.

If you are out and about, bring a bottle of hand sanitizer with you. The PHAC recommends hand sanitizers that have about 60-80% alcohol to clean your hands, when water and soap are not available.

3. Clean Hot Spots in Your Home

Whether you use paper towels, disinfecting wipes, and all-purpose cleaner, wiping frequently touched surfaces can help in stopping the spread of germs.

Focus on sink faucets, door knobs, tables and railings. Sanitizing these “high risk” surfaces can be your best defense to prevent germs from spreading.

4. Close, Then Flush

Most of you don’t know that flushing the toilet with the lid up can launch the germs into the air, therefore, landing them on the faucet handles, door handles, and even toothbrushes.

Close the lid before flushing in order to prevent dangerous microorganisms from taking flight, according to Carolyn Forte, director of GHRI’s Home Appliances and Cleaning Products department. Share the word and ask family members to follow suit.

5. Disinfect Your Electronic Gadgets

You may be surprise to learn that most of your hand held devices can carry about 10 times more bacteria than most toilet seats. Gross!

Disinfecting, and not just wiping clean the surfaces of your mobile and electronic devices is an important step in your germ warfare at home.

Cotton ball dipped in rubbing alcohol and anti-bacterial wipes can be used. If you do not have either of those, the next time you use some hand sanitizer, you can gently rub your damp hands on the surface areas of your gadgets.

6. Get Vaccinated

The best way to keep from getting the flu, and spreading it into your household is to get vaccinated yearly. When more people get vaccinated against the flu, then, less flu can spread throughout the community.

7. Wash Your Hands

You may think hand washing is a very obvious tip, but you will be surprised at how often this one is not enforced.

Hand washing is an important way to prevent germs from spreading between family members. That’s why the Public Health Agency of Canada (PHAC), recommends proper hand washing as an essential first-line defense against the spread of germs.

Therefore, wash-up as soon as you walk in the door, after you have put the groceries away or unpack school lunches. It is recommended to lather up for at least 20 seconds or so.


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7 Alkaline Foods for Preventing Cancer, Heart Disease and Obesity

7 Alkaline Foods for Preventing Cancer, Heart Disease and Obesity

Your body is alkaline in their natural state. That is why, you should always make sure to keep them like that.

Here are 7 foods that are excellent in neutralizing acids in your body, and through this way, they will help you restore your body’s natural pH state.


1. Avocados

Avocados are considered to be one of the healthiest fruits due to its various essential nutrients, and they are great for your cardiovascular health.

Make sure you take them regularly.

2. Berries

Berries can help you slow down the process of aging and also improve your skin. These fruitalso help you in cases of chronic health problems, and help you have a sharp memory with age.

Berries are rich in antioxidants, fiber and are also very helpful in the process of digestion, improving digestion and reducing the risk of specific cancers.

3. Broccoli

Broccoli helps in improving your blood circulation due to its high amount of iron. It improves the bone health, reduces the cholesterol levels, and keeps the heart healthy.

It is powerful antioxidant, which can fight cancer. Also, it is rich in potassium, copper, fiber and vitamin E, B6, C and K.

4. Cauliflower

Cauliflower is loaded with 77% of the daily recommended intake of vitamin C. Also, it is abundant in various important nutrients such as manganese, thiamin, potassium, vitamin K, and riboflavin.

5. Flaxseeds

Flaxseeds keep your heart healthy, control the hot flashes in menopause, and reduce the inflammation. These are alkaline food because they are loaded in antioxidants, fiber and vitamin E.

You can use it on a daily basis by adding them in your dishes. Also, you can grind them to almost any meal.

6. Lemon

Lemon juice has the ability to treat kidney stones, and also reduce your risk of stroke. Also, it is beneficial in fighting cancer. But, it also helps you in controlling your blood pressure and in preventing constipation.

It contains minerals such as calcium, copper, riboflavin, zinc, potassium and vitamin E, A, C, B6.

7. Quinoa

Quinoa contains plenty of proteins and fiber. It can help you control the amount of cholesterol in your body and to decrease your blood sugar level.

Also, quinoa is rich in lysine, riboflavin, iron, manganese, and magnesium.

Natural Healthy Team
Organic Health Corner

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This Simple Technique Will Make You Fall Asleep in 30 Seconds or Less

This Simple Technique Will Make You Fall Asleep in 30 Seconds or Less

We all have found ourselves having trouble falling asleep from time to time. It can be really frustrating when you are tired and not be able to get to sleep.

You have tried everything, have your favorite hot drink, had a hot bath, dispensed a few drops of lavender on your pillow and even soft, soothing music is playing. But sitll, no luck.

But have you tried the 4-7-8 breathing trick?

What is the 4-7-8 Breathing Trick?

It is a holistic breathing technique, which is primarily used to fight anxiety and stress, but, can be used to help people with their sleeping problems.

This make sense that it should help because anxiety and stress are often the underlying cause of insomnia, which is the inability to fall or stay asleep.

Alina Gonzalez, who is writing for The Thirty, explains the technique.

How Do You Do the 4-7-8 Breathing Trick?

“You simply breathe in through your nose for at least 4 seconds, then hold your breath for 7 seconds, and exhale through your mouth for 8 seconds.”

According to Alina Gonzales, when you try it for the 1st time, you will be desperate to just take in another breath, or you will want to speed up your counting. But, you should never give in to the temptation.

You must “stick” to the numbers, or at least try to, and do not take any breaks. This means, consecutively repeat the 4-7-8 sequence without resuming regular breathing.

When you keep this up, you can literally feel your heart rate slow down, then your mind get quieter, and your whole body relax physically.

Why Do the 4-7-8 Breathing Technique Works?

According to the friend of Gonzales, who is a licensed wellness practitioner and who told her about the technique, the studied combination of numbers contains a chemical-like effect on the brain, which slows the heart rate and helps one to fall asleep.

How Does the 4-7-8 Breathing Technique Work?

Breathing and stress are inextricably linked. High stress levels can lead to shallow breathing, while shallow breathing leads to more stress.

When you are upset or stressed your breathing becomes shallow and quick. Breathing slowly and deeply, instantly calms you down both mentally and physically.

It is not uncommon for individuals who are anxious or stressed to chronically under-breathe, and sometimes even unconsciously hold their breath.

“By extending your inhale to a count of 4, you are forcing yourself to take in more oxygen,thereby allowing the oxygen to affect your bloodstream by holding your breath for at least 7 seconds, and then you emit carbon dioxide from your lungs by exhaling steadily for 8 seconds”.

“This technique will increase oxygen in your bloodstream and effectively slow your heart rate, and this may even make you feel slightly lightheaded, which can contribute to the mild sedative-like effect”.

“It will instantly relax your mind, heart, and overall central nervous system because you are controlling your breath versus continuing to breathe shallow, short gasps of air,” according to Gonzales.

This breathing exercise is a mindful breathing practice that has been inherent in Eastern wellness modalities and yoga practices for years, but, has only recently been incorporated in Western practices and thinking.

The Thirty

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Top 7 Natural Painkillers

Top 7 Natural Painkillers

Find out how to get all-natural relief, when you don’t want to use drugs for pain management.

Here are some natural remedies used for natural pain relief:

7 Natural Painkillers:

1. Capsaicin

Capsaicin are found in hot chile peppers, and this natural remedy does wonders for pain. Capsaicin, which is the active pain-reducing ingredient, temporarily desensitizes nerve receptors called C-fibers, which cause the pain response.

Also, capsaicin diminishes soreness for at least 3-5 weeks, while the C-fibers regain sensation. A single 1-hour application in patients with neuropathic pain produced effective pain relief for approximately up to 12 weeks.

Patients at the New England Center for Headache, decreased their cluster headache and migraine intensity by applying capsaicin cream to their nasal passages.

2. Ginger

The powerful anti-inflammatory ginger is reported to be more effective than drugs such as ibuprofen for pain relief, that is according to a 2013 study that was published in the journal Arthritis.

The study revealed that drugs such as Tylenol and Advil block the formation of inflammatory compounds. Ginger, “blocks the formation of the inflammatory compounds, leukotrienes and prostaglandins, which contains antioxidant effects that break down acidity and existing inflammation in the fluid within the joints,” according to Care2.

3. Cloves & Clove Oil

Clove is the perfect remedy to relieve toothache, nausea, and gum inflammation.

How to Use:
Keep 1-2 cloves in your mouth for a few minutes to get rid of the pain and symptoms. It is both effective against cardiovascular diseases and fungal infections at the same time since eugenol, which is its active ingredient in its oil, is known as a natural blood thinner.

4. Manuka Honey

Manuka Honey is a product of New Zealand, which is produced when bees pollinate the native Manuka plant.

It was discovered that aside from its great taste, Manuka honey contains natural anti-bacterial properties. Also, it has shown promising results when it comes to bringing down levels of pain and inflammation.

5. Peppermint

Peppermint is known as one of the oldest known medicinal plants. A hybrid of spearmint and watermint, peppermint has been used for years to treat a wide range of ailments.

According to Natural Society,

“Peppermint is most often used as a natural remedy for discomfort from bloating, gas, skin irritations, joint conditions, headaches, muscle pain and toothaches.”

Peppermint can be orally taken in supplement form, and is commonly made into oil to apply into areas that are inflamed to reduce pain and swelling.

6. Turmeric

This distinctive, curry spice contains anti-cancer and anti-inflammatory properties, as perDoctor Oz. It also improves circulation and prevents blood clotting. Curcumin, which is turmeric’s active ingredient is responsible for lowering the levels of 2 enzymes in the body, which cause inflammation.

7. Valerian Root

Valerian Root is most often called as nature’s tranquilizer. It has been used for centuries to relieve insomnia, irritability, tension, anxiety, stress and regulate the nervous system.

Also, valerian is also a natural pain reliever which reduces sensitivity of the nerves. You can try a cup of valerian tea the next time you are in need of pain relief!


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Top 5 Foods to Avoid with Arthritis

Top 5 Foods to Avoid with Arthritis

Thinking about your arthritis as you are walking down the grocery store aisles, or browsing at a restaurant menu may be the last thing on your mind, but maybe you should start.

There are various types of foods known to either suppress or promote inflammation in your body. If you go for the anti-inflammatory choices and cut the inflammatory ones, you may be able to ease arthritis symptoms and pain.

Foods to Avoid for Arthritis:

1. Dairy Products

Dairy products may contribute to arthritis pain because of the type of protein they contain. For some individuals, this protein may irritate the tissue around the joints.

Other people living with arthritis have success switching to a vegan diet, which contains no animal products.

Rather than getting protein from dairy and meat, get the bulk of your protein sources from vegetables such as nut butters, spinach, beans, tofu, quinoa and lentils.

2. Fried Foods

Removing fried foods can reduce your levels of inflammation, as per researchers from the Mount Sinai School of Medicine. Their study was published in the Journal of Clinical Endocrinology and Metabolism 2009 .

They reported that fried foods contain toxins known as advanced glycation end products which can increase oxidation in your body’s cells. Also, fried foods are high in fat and can contribute to obesity.

3. Red Meat

Many cuts of red meat contain high levels of saturated fat, that can exacerbate inflammation and contribute to obesity. Red meat also contains omega-6 fatty acids, which can contribute to inflammation if your intake is too high.

Some people with rheumatoid arthritis reported that their symptoms improve when they get rid of red meat in their diet.

But, lean cuts of red meat may provide protein and other important nutrients for individuals with rheumatoid arthritis, without causing additional inflammation.

4. Salt and Preservatives

Know what is in your food. Some foods contain preservatives and excessive salt in order for longer shelf lives. For some individuals, excess consumption of salt may result in the inflammation of their joints.

It is worth trying to reduce your salt intake to as modest amount as is reasonable. Also, read labels to avoid additives and preservatives.

Less salt may help in managing arthritis, therefore, avoid prepared meals. Though they are convenient, microwavable dishes are often high in sodium.

5. Sugars and Refined Carbs

Your blood sugar levels can spike after you have consume simple carbohydrates which are easily broken down by the body. Such foods include sugary drinks and snacks, pasta, white-flour bread, and white rice.

A spike in your blood sugar prompts your body to produce pro-inflammatory chemicals known as cytokines, which can worsen your rheumatoid artritis symptoms if the inflammation affects your joints.

These foods can also cause you to put on the pounds, therefore, stressing your joints.

Arthritis Health

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7 Healthy Snacks to Keep at Your Work Desk

7 Healthy Snacks to Keep at Your Work Desk

Healthy eating during work hours is often not a priority due to the hectic schedules on a daily. But, it is important to remember that what you eat during the day does not just affect your weight and health, it also impacts your energy levels and productivity as well.

But, being snack-less is not an option, with these healthy foods that you can keep in your desk drawer for those midday, early-day, or late-afternoon snacks, when you need an instant energy boost.

7 Energy-Boosting Snacks to Keep at Your Desk:

1. Crackers

Hearty, fiber-rich crackers can be topped with nut butter or — if you have access to a refrigerator — more perishable ingredients like cheese for a stand-alone lunch or accompaniment to soup.

2. Dark Chocolate

There’s nothing wrong with treating yourself at snack time with high-quality squares of dark chocolate.

“Cacao is great source of magnesium, which is a natural stress-reliever,” according to Brittany Kohn, M.S., R.D. “Pair with nuts, peanut butter, or Greek yogurt for a protein-filled, satisfying snack.” Also, she suggested to choose a chocolate with 70% cacao or higher.

3. Greek Yogurt

Just 15 grams of protein will chase your hunger pains and hold you over until dinner, and the sweet and savory flavors of Greek Yogurt are enough to get your mind off of the office candy bowl.

You can try adding a sprinkle of cinnamon to 6-ounces of Greek yogurt for a new burst of flavor.

4. Nut Butter or Peanut Butter

The healthy whole food peanut butter, nut butter or almond butter contains healthy protein and fats to conquer your hunger cravings.

You can spread it on crackers, dip apple slices in it, or even consume it by the spoonful for that no-fuss, filling meal.

5. Raw Nuts

Choose raw nuts such as cashews or almonds. These nuts deliver a great fat and protein combo.

6. Seeds

Seeds are a great source of protein, plus they are so easy to store, and not messy. You can try sunflower seeds or pumpkin seeds.

7. Whole Fruit

Apples, bananas, and pears are equally good on their own, or you can top it up by nut butters.

The Kitchn

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