Putting Together Your Meal Plan
Planning your meals wisely is key to not only staying physically fit and healthy but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when youre feeling worried and anxious is important to helping you get control over your emotions and fears.
When youre feeling stressed, you may be tempted to reach for classic comfort foods usually foods which are laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.
Having stress-busting snacks such as fresh berries, dark chocolate, yoghurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long-term. When it comes to combating and dealing with stress in the long run, its important to make sure that for the most part, you are eating a diet which is healthy and balanced.
In order to stay on track, its a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when youre feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall, but can improve your mental health and stress levels, too.
Is Cantaloupe Good For Cats
Most of the foods that are filled with vitamins and minerals, we consider it to be healthy for us. Most of them are fine for pets too. You can use cantaloupe as a treat for cats. Many cat owners confirmed their cats love eating cantaloupes, avocado, pumpkins as treat.
If your cat is one of them, you can also give her in a small amount as treat.
Alcohol Can Cause Low Mood
Some people drink alcohol because it seems to ease stress and anxiety. Unfortunately, the good mood is only temporary. In the long run, alcohol is a depressant. Like caffeine, alcohol is a diuretic, and it’s important to stay hydrated for many reasons, including mood. If you do drink, drink in moderation. “If you have a 6-ounce glass of wine at dinner, it’s probably fine,” Villacorta says. “But you don’t want to be a heavy drinker, finishing off a few bottles with your meal.”
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Cantaloupe Helps With Digestion
Cantaloupe contains both soluble and insoluble fiber, which work together for bowel health, helping to prevent constipation and maintain a healthy digestive tract. Cantaloupe, as well as other foods with fiber, act as food for gut bacteria, says Majumdar. Having a healthy digestive tract helps ward off conditions such as diverticulitis and irritable bowel syndrome, and eating a high-fiber diet has been shown to reduce the risk of colon cancer. The Institute of Medicine recommends consuming 21 to 38 grams of fiber daily , and cantaloupe offers about 1.5 grams of fiber in one cup of melon balls. Eating foods that contain fiber rather than taking a fiber supplement helps us get different types of fiber, says Majumdar.
Health Benefits Of Cantaloupe Melon
Even if youre aware of cantaloupe melon, its possible that you could be unaware of all the benefits cantaloupe really has. There are many benefits this fruit holds due to the nutrients in the fruit.
Some of the top health benefits are below:
1) Helps lower blood pressure
Cantaloupe has been shown to contributing to lowering blood pressure in those who have relatively high blood pressure.
Its a fruit thats rich in potassium. Most foods high in potassium are known to help lower blood pressure, and cantaloupe isnt the exception.
2) Hydrating
Just like most fruits, especially other melons, cantaloupe is high in water. Its almost 90% water. Not quite as much as watermelon, but its very close.
However, the fact that its mostly made up of water is not the only reason that this fruit is hydrating. Its also filled with electrolytes, which help hydrate you faster.
3) Beta-carotene
Cantaloupe has lots of beta-carotene in it.
When beta-carotene enters the body, it either gets converted to vitamin A, or it acts as a powerful antioxidant that helps fight off free radical cells that attack cells in your body.
Either way, its a win, win, Cantaloupe has more beta-carotene than the majority of fruits, including: apricots, mangoes, grapefruit, oranges, tangerines, peaches, and nectarines .
4) Anti-inflammatory
Cantaloupe is full of a compound called phytonutrients, which is known for being anti-inflammatory, and sometimes helping to fight off diseases.
5) Low in carbs
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Foods That Help You Be Healthy
So what should you put in your cart and on your plate? Heres a quick overview of what to look for next time youre in the grocery store. Youll want to aim for a mix at meal time.
Whole foodsSome studies have shown that preservatives, food colorings and other additives may cause or worsen hyperactivity and depression. “So if you have one thing to remember, it’s to eat real food,” or food thats minimally processed and has a few healthy ingredients, says Sarah Jacobs, holistic nutritional counselor and co-founder of The Wellness Project. Think fresh fruits and vegetables.
FiberPlant-based foods are full of fiber, which helps your body absorb glucose or food sugars more slowly and helps you avoid sugar rushes and crashes. Fiber-rich foods include fruits, vegetables, and nutrient-filled carbs like whole grains and beans.
AntioxidantsThese inflammation fighters are especially plentiful in berries, leafy green vegetables, the spice turmeric and foods with Omega-3 fatty acids, including salmon and black chia seeds. Dark chocolate also contains antioxidants and sugar so indulge in moderation.
FolateThis type of B vitamin helps with dopamine production without forcing it to surge the way sugars do. Find it in leafy greens, lentils and cantaloupes.
Vitamin DVitamin D helps with the production of serotonin, and we usually get it from exposure to sunlight. But mushrooms especially reishi, cordycep and maitake are another good source, Jacobs says.
Eat Greek Yogurt And High
Protein helps stimulate the production of the brain chemicals norepinephrine and dopamine, which, like serotonin, are neurotransmitters and carry impulses between nerve cells. Higher levels of norepinephrine and dopamine have been shown to improve alertness, mental energy, and reaction time, Villacorta says. Good include Greek yogurt, fish, meats, cheese, eggs, nuts, beans, soy, and lentils. “The ideal for mood boosting,” Villacorta says, “is to combine complex carbohydrates and protein, and to spread your meals throughout the day.”
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Protection Against Various Cancer
Cantaloupes contain antioxidants such as vitamin C, vitamin A, and other antioxidant compounds like flavonoids, carotenoids, etc.
These compounds protect our cells and tissues from free radical damage and reduce the risk of various cancers such as colon cancer, intestinal cancer, pancreatic cancer, lung cancer, and breast cancer, etc.
Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecules, and doing so causes oxidative damage to them.
Is Cantaloupe Good For Dogs
Cantaloupe is an excellent source of dietary fiber, vitamin B6, niacin, folate, vitamin A, vitamin C, and potassium. It is also low in calories and high in water content, making it a tasty way to rehydrate without packing on the pounds.
Vitamins A and C provide lots of health benefits for dogs, most notably in their role as antioxidants. Antioxidants play a crucial role in capturing free radicals, which slows cell aging, promotes healthy cell function, and may help reduce the risk of certain diseases. The high water and fiber content in cantaloupe also promote healthy digestion and prevent constipation and dehydration.
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The Best And Worst Foods Proven To Affect Stress Management
W hen stress strikes, the body releases the hormones cortisol, insulin, and ghrelin, which can ramp up hunger and cravings for unhealthy foods, notes Harvard Medical School. If the stressful event continues, those hormones remain elevated, increasing levels of another hormone called leptin, which helps your body recognize when its full. These hormonal changes can raise your risk for a condition called leptin resistance, which Trends in Endocrinology & Metabolism shows is linked to obesity.
Fortunately, knowing which foods to fuel up on can help you get your stress levels under control. Next, learn about the research that suggests how.
Best Foods For Arthritis Pain Relief
Carotenes
The carotenoids are a group of powerful antioxidant nutrients found in many fruits and vegetables. The best known is beta carotene , but its sister carotenoid, beta-cryptoxanthin, may also reduce the risk of developing inflammation-related disorders, including rheumatoid arthritis. Researchers have found that people who ate diets high in beta-cryptoxanthin were half as likely to develop a form of inflammatory arthritis as those who ate very few in fact, adding just one additional serving each day of a food high in beta-cryptoxanthin helped reduce the risk. Some of the best foods for beta cryptoxanthin include winter squash, pumpkin, persimmons, papaya, tangerines, red peppers, corn, oranges and apricots.
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Coffee And Caffeinated Drinks Can Lead To Stress And Anxiety
Some people drink coffee and other beverages that contain caffeine to help boost their energy levels. The problem is caffeine, sugar, and other foods are often eaten when you crave a burst of energy. While bingeing on sugar may give you a temporary boost of serotonin, coffee inhibits levels of serotonin in the brain. When serotonin levels are suppressed, you can become depressed and feel irritable. Caffeine is also a diuretic it makes you go to the bathroom more often. Even mild dehydration can cause depression. Caffeine also can keep you awake, leading to stress and anxiety. Remember that you need to sleep well to be in a positive mood.
Eating Cantaloupes During Pregnancy And Nursing
The abundance of essential nutrients like vitamins, minerals, antioxidants, phytonutrients, and dietary fibers, etc in cantaloupes plays an important role in maintaining a healthy pregnancy.
Vitamin C, vitamin A, and other antioxidant compounds like phytonutrients, etc in cantaloupes protect the fetus from free radical damage.
Folate or folic acid in cantaloupes promotes brain development and reduces the risk of neural disorders such as spina bifida and neural tube defects.
Cantaloupes regulate blood sugar and reduce the risk of gestational diabetes.
Natural sugars in cantaloupes fulfill energy needs without causing too much calorie overload.
Cantaloupes contain potassium that regulates blood pressure and reduces the risk of hypertension or high blood pressure during pregnancy.
Dietary fibers help with detoxification and reduce LDL cholesterol.
It helps with cholesterol management and promotes cardiovascular health.
Other nutrients like iron, potassium, magnesium, and B vitamins, etc in cantaloupes also play a significant role in maintaining a healthy pregnancy.
Despite these advantages, pregnant women should eat cantaloupes after consulting with the doctor to ensure there is no food-drug intolerance or complication involved.
Nursing mothers should follow the same precaution and have a word with their doctor before adding cantaloupes to their routine.
Cantaloupes help in curing toothache.
For this, take 6 grams of cantaloupe skin and add water to it.
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Help Your Children De
Pandemic got your kids down? Reach for some dark chocolate, whole grains, and fruits and veggies.
Everyones been stressed throughout the pandemic, and kids are no exception. But a varied and balanced diet can go a long way toward helping your family unwind.
Yes, really.
Most people have probably heard that serotonin, one of the bodys main hormones, is linked to mood and general happiness. But you might be surprised to hear that as much as 95 percent of this critical hormone is located in your gutnot in your brain.
Serotonin is produced in the GI tract, says Jan Walker, a clinical nutrition specialist at Childrens Hospital Colorado. And those cells, if theyre bathed in the correct nutrients, will help produce better levels of serotonin. And that can mean a better mood.
Of course, your kids arent likely to care much about the location of a hormone they cant pronounce or its levels. Thats why Walker relies on an easy-to-remember metaphor when talking with patients and their families.
If you had a really great car, youd want to put good fuel in it, right? she says.
There is no single food that will relieve stress, says Angel Planells, a registered dietary nutrition and spokesperson for the Academy of Nutrition and Dietetics. Our body needs and craves variety.
Here are some kid-friendly foods to help you do just that.
THE FOOD: Dark chocolate
THE FOOD: Whole grains
THE FOOD: Fruits and veggies
THE FOOD: Fish
THE FOOD: Dairy
Calming Juicing Recipes For Anxiety And Stress
- Wellness Nova Team
- 6 Calming Juicing Recipes For Anxiety and Stress
Are you in need of a natural way to tackle issues with stress? Trying juicing for anxiety.
Anxiety is a regular part of human feeling. But it becomes a problem when it is excessive. Most people view anxiety disorder as a minor issue. In the real sense, it is a significant problem.
Do you know that anxiety disorder is the most common mental health issue in the United States? Anxiety affects over 18% of the adult population in the United States, which means about 40 million people above eighteen suffer from it. Now you know!
Anxiety can be a result of life events. Its trigger can be hormonal imbalance or underlying health complications. Keeping it under control helps you maintain a good state of mind and body health.
However, there is no cause for alarm. There are natural methods of treating anxiety disorders and keeping them under control. Juicing is one of the most trusted ways of managing anxiety. These juices are from natural sources, and they form helpful anxiety management recipes.
In this guide, you will learn about the concept of anxiety and its causes. You will also discover some potent juicing recipes for this condition and how to use them.
Keep calm and enjoy!
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May Help Prevent Heart Disease
Many heart-related problems like high cholesterol, high blood pressure, and a risk for heart attack or stroke start out with chronic, unwanted inflammation and chronic oxidative stress.
Numerous studies have linked a higher consumption of vegetables and fruits like cantaloupe with a of developing cardiovascular disease.
On Your Plate And On With Your Life
Incorporating good-for-your-mood foods into your diet may take some extra effort at first, Brown and Jacobs say. They suggest preparing a weeks worth of chopped veggies and soaked and cooked beans ahead of time, so DIY meals are easier to whip up and just as tempting as take-out. Strapped for time? Dr. Cora suggests using frozen or canned vegetables without the salt and 10-minute brown rice, quinoa or whole-grain couscous.
You can also try making small healthy food swaps, like trading white rice, pasta and bread for whole-grain versions. This helps increase good fiber in your body, which aids in digestion. And instead of a bag of chips, choose a side salad packed with nuts, seeds and colorful vegetables for extra flavor.
General nutrition rules still apply. This means staying hydrated, not skipping meals and being mindful of your caffeine and alcohol intake. Both can directly impact your mood or anxiety level, Dr. Cora says. You may want to discuss with your doctor if you can drink caffeine or alcohol, and if so, how frequently and how much in order to stay healthy, she adds.
You don’t have to make every healthy change immediately, Dr. Cora points out. You may find it easier to take it week by week. For instance, you could start by adding more vegetables to your diet one week, cutting down on sweets the next, replacing some meats with beans in week 3, and so on. “There’s no right way of doing it,” she says.
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