Home Remedies For Ulcers You Need To Try

Home Remedies For Ulcers You Need To Try

The Western diet is full of processed foods, tons of sodium, and overuse of painkillers and other drugs, ulcers are becoming more prevalent. If you have stomach ulcers there is a way to help sooth and even eliminate the symptoms. Below we discuss what ulcers are and give you a list of helpful home remedies for ulcers that you can use to treat your stomach ulcers.

What are Ulcers and What Causes Them?

person with a stomach ulcer

Ulcers, or gastric ulcers, are open sores that form inside of the lining of stomach. They are a type of peptic ulcer, which means that they are related to the acid present in the stomach. The amount of acid in the stomach can cause damage to the stomach tissue itself, making stomach ulcers extremely painful. Stomach ulcers can be caused by several factors but are often caused by the overuse of painkillers such as Advil, Ibuprofen, naproxen, and anti-inflammatories. Gastric ulcers 

can be treated by taking medications and antibiotics that help block and reduce stomach acids. They can also be treated by a change of diet and the incorporation the home remedies for ulcers listed below. These remedies can easily be found in most super markets or farmer’s markets.

5 Home Remedies for Ulcers

1. Flavonoids

flavonoid rich foods

Flavonoids, or bioflavonoids, are usually found in naturally in many fruits and vegetables. These include:

  • soybeans
  • legumes
  • red grapes
  • kale
  • broccoli
  • apples
  • berries
  • teas, especially green tea

Many of these are portable and can be included in your diet as a snack or healthy dessert alternatives. Others like soybeans and legumes can be added to any meal as a side dish. Flavonoids are considered “gastroprotective” as they help line the stomach to protect the lining from damage. They may also help heal existing gastric ulcers.

2. Probiotics

strawberry yogurt for ulcer

Probiotics are live, beneficial bacteria and yeasts that add to the natural microbiology of your gut. They are microorganisms that add special protection to your digestive tract and assist your tract in the healthy digestion of food.

Probiotics can be found in foods such as:

  • buttermilk
  • yogurt
  • miso
  • kimchi
  • kefir

This is good news for those who enjoy Asian cuisine or dairy. Adding berries to your Greek yogurt in the morning is a great example of how you can begin to add a combination of healthy home remedies for ulcers in one recipe. It has a large amount of protein, too. You can also take probiotics as a supplement which come in different forms from tablets to liquid. As always, its better to take it in its natural form.

3. Turmeric

turmeric for ulcer

This South Asian spice has been used for centuries in the areas for delightful cuisine. You can easily recognize turmeric from its bright, yellowish color. Turmeric’s active ingredient, curcumin, has been attributed to having several medicinal properties. Besides its anti-ulcer potential, it has been said to help reduce inflammation, improve blood circulation, and even reduce the risk of heart disease. Some studies have even shown that ingestion of turmeric throughout the day has actually helped heal ulcers entirely, though more study is needed. One good way to take turmeric is to put a hint of it in a glass of warm soymilk with a dash of black pepper before bed.

4. Garlic

garlic as home remedy for ulcer

Garlic has been used for treating ailments throughout the world for centuries. It is said to have strong anti-bacterial properties and might even help eliminate or slow down viruses. Ingestion of two raw cloves of garlic a day was shown to reduce bacterial activity significantly. Garlic is easily included into any diet and can be used to flavor meats, poultry, seafood and incorporated into sauces and dressings.

5. Licorice

licorice

A surprising addition to our list is that of licorice. This addition to our list of home remedies for ulcers brings back memories of childhood and Santa Claus. Licorice is actually a spice that is native to the Asian and Mediterranean regions. Studies of the licorice root seem to show that it has anti-ulcer and ulcer fighting properties. Licorice is shown to stimulate the stomach to produce more mucous. The mucous lining then acts as a protective coating on the stomach to help prevent damage by stomach acid.

6. Honey

honey as home remedy for ulcer

Honey is an antioxidant-rich food that has been linked to many health benefits, such as the reduction of incidence of stroke, improved eye health, and reduction of the occurrence of heart disease. Honey might even help with the prevention of certain cancers! Honey also carries antibacterial factors that help prevent the formation of ulcers.

Mmmm…honey.

Home Remedies to Keep Ulcer at Bay

These remedies can be combined to form delicious recipes or taken as supplements. It doesn’t have to be hard to improve your gut health. Happy eating!





Complete Guide of the Best Time to Take Vitamins

Complete Guide of the Best Time to Take Vitamins

Are you already taking vitamins? Or, perhaps you are interested in starting to add vitamins to your daily routine? If so, the guide below will help you learn more about vitamins, their differences, and more. Don’t forget to consult your doctor before starting to take vitamins or any other supplement.

When Is the Best Time to Take Vitamins – a List

Capsule Vitamins and a Glass of water

For those who take vitamins daily, a common question that might pop up is, “When is the Best Time to Take Vitamins?” Significant research and investigation into the timing of taking vitamins points to a few keys elements when considering what time to ingest your vitamins. Elements like what type of vitamin, time of day, diet and eating habits affect the time you should take your vitamins or supplements.  It is very beneficial to do your own research for the specific vitamins you are taking to determine when is best time to take your vitamins. Discuss your options with your doctor and be sure to consider your personal diet and health when taking vitamins and supplements. 


The information in this article is compiled from research from health journals and is not compiled by a doctor, so please do not follow this guide without consulting your doctor first. For starters, every vitamin assimilates differently with or without food, water intake and what kind of food you may eat with it. In order to properly digest your vitamin for optimal utilization, it is important to pay attention to the time of day, your eating habits and the type of vitamin being taken. The time and way to take your vitamin is totally dependent on what type of vitamin you are taking. For example, C vitamins are known to boost energy, so probably do not take C vitamins before bed.  

1. Type of Vitamin

The best time to take vitamins depends greatly on what kind of vitamin you are taking. Generally speaking, the best time to take vitamins is when you eat but we will break this down further below. Vitamins work in symbiotic accordance with the macronutrients found in food. This simply means that the best time to take vitamins in a general sense is when you eat or shortly after you eat. However, like we said, the time to ingest vitamins depends greatly on the type of vitamin you are taking. Fiber is best taken in the morning when you wake up because it can begin its adventure in the colon without being disturbed by food. Doctors say not to take vitamins before taking fiber, because fiber can cause vitamins not to be absorbed, so be aware of this if fiber supplements are in your regime. C vitamins should be taken in the morning, because they are known to boost energy and keep people awake. Calcium should be taken before bed or after dinner as it is most utilized while we sleep.

2. With or Without Food

Vitamins best taken with food are fat-soluble vitamins, including A vitamins, B vitamins, D Vitamins, E vitamins and K vitamins. These vitamins need fat in order to be absorbed so take them with fatty foods. Probiotics are best consumed with food or right before a meal, as well as digestive enzymes. Other vitamins that are said to be good to eat with meals include your daily multivitamin. Water-soluble vitamins, including Vitamin C and Most B Vitamins, can be taken throughout the day, but are best to take in the morning time with lots of fluids. These water-soluble vitamins need to be restored daily because they are not stored in the body’s fat tissue. On the other hand, fat-soluble vitamins need to be taken with some sort of dietary fat (like nuts or avocados) in order to be best absorbed. These include Vitamins A, D, E and K and definitely need to be taken with fatty foods in order to properly work.  If for some reason your multivitamin upsets your stomach in the morning, take it with your lunch to ensure proper food in the system to absorb and digest properly. Calcium does not require food in the stomach though, so you can take this before bed if you have not eaten recently.

Vitamins

3. Quality of Vitamins

Another factor to consider regarding when is the best time to take vitamins – the quality of the vitamins you are ingesting. You must ingest high-quality, effective and pure vitamins in order to reap the benefits of taking vitamins. Do not go for the discount or cheapest vitamins on the shelf. Would you want to give your child the lowest grade vitamins out there? No. Treat yourself in the same manner and buy high-quality and highly-tested vitamins at your local pharmacy or wellness center. Do not forget to consult your doctor about if, or when is the best time to take vitamins for you – before ingesting vitamins or constructing your own vitamin intake plan.

How to Keep Your Hair Healthy: Nutrition Edition

How to Keep Your Hair Healthy: Nutrition Edition

We all yearn for those long, wavy locks that we see on Hollywood starlets and shampoo commercial models. And while not all of us can have those thick curls, we can have healthy hair, if we take care of our bodies as we should.

 

Here are the three primary nutritional tips on how to keep your hair healthy.

Maintain a Healthy, Balanced Diet

Eating the right foods is certainly not a quick fix, but it is the long-term solution for having the healthiest hair possible. Your body needs certain nutrients to maintain healthy systems, including the ones that grow your hair, teeth, and nails.


Foods that will help you improve or maintain your hair health include those rich in Vitamin A:

vitamin A rich foods
  • Carrots
  • Dark, leafy greens
  • Sweet potatoes
  • Butternut squash
  • Eel
  • Amaranth
  • Apricots
  • Tomatoes
  • Egg yolks
  • Grape fruits
  • Pumpkins
  • Leeks
  • Peas
  • Asparagus
  • Legumes
  • Jalapeno peppers

Foods that are rich in Vitamin B complex will improve your hair health.

  • Soy
  • Dark leafy greens
  • Kelp and seaweed
  • Cereal grains
  • Rye
  • Pork
  • Oysters
  • Sunflower seeds
  • Nuts
  • Mushrooms
  • Legumes
  • Salmon
  • Beef
  • Brown and wild rice
  • Octopus
  • Chili pepper
  • Haddock
  • Potatoes
  • Barley
  • Yams

Foods that are high in Vitamin E will help keep your nails, teeth, and hair strong and healthy.

  • Almonds
  • Raw seeds
  • Leafy greens
  • Olives
  • Papaya
  • Parsley
  • Broccoli
  • Avocado
  • Pine nuts
  • Hazelnuts
  • Plant oils
  • Mustard greens

And, finally, foods rich in folic acid will help your hair stay strong.


  • Rice
  • Corn
  • Cereal grains

Take the Right Supplements

For those who struggle to get the right amounts of nutrients into their meals daily, which, honestly is most of us, the use of dietary supplements may be necessary. For someone who’s gluten-free, for example, getting enough folic acid naturally may be quite challenging since folic acid naturally is most commonly found in wheat based foods.

Vitamin E supplements

supplements

How to keep your hair healthy: use Vitamin E. This is one of the biggest, most well-known factors for improving thinning or brittle hair.

 

While your body needs Vitamin E taken internally, using it externally on your hair roots may help with growth. Vitamin E helps reduce inflammation, and promotes the healing of tissues. If your scalp has had damage, such as sunburn, applying Vitamin E from a vial may help.


  1. Wash your hair thoroughly with mild shampoo.
  2. Put about a quarter size pool of grape seed, sesame, or carrot oil into a dish.
  3. Then pierce and drain two Vitamin E capsules into the dish with the other oil.
  4. Part your hair into four sections and pin separate from each other.
  5. Dip your fingers into the oil mixture, and massage the mixture into your scalp, one section at a time. Make sure you work the oil deep into the roots of your hair for full effectiveness.

Folic Acid Tablets

Folic acid should help prevent more gray hairs from cropping up early. It should also help your hair look shinier, and thicker. Folic acid should also help to strengthen your hair, which should help prevent breakage. Most people have difficulty getting enough of any particular nutrient, but if you don’t eat a lot of grains, folic acid will be one of your biggest deficiencies. For this issue, consider taking a Folic Acid supplement.

Biotin Shampoo or Capsules

Biotin is technically a part of the Vitamin B complex, though it is known as “Vitamin H.” It’s supposed to help promote healthy hair growth. Deficiencies in biotin are rare, but its symptoms include thinning hair, and unhealthy scalps.

herbal shampoo

 

Scientific evidence isn’t solid enough to guarantee biotin will help improve hair growth, but it’s still commonly believed by most to do so. If you feel that biotin would be a beneficial addition to your regiment, you can either use biotin rich shampoo and hair products, or take a biotin supplement in pill form.

Vitamin D Supplements

Our bodies need Vitamin D for many things, including healthy immune systems, and healthy hair. If you don’t get into the sunshine as much as you’d like, you may want to consider taking a Vitamin D capsule on a daily basis.

Drink Plenty of Water

woman drinking from a glass of water

Your hair will have minor changes due to your hydration. Enough water daily can help keep your hair shinier and visibly fuller because of having enough moisture. Use a water calculator to understand how much water you should consume each day for maximum health.

How to Keep Your Hair Healthy

In our society of junk food, dining out, and eating on the go, we tend to neglect the most important aspects of our beauty care: eating well and drinking enough water.

 

If you want the healthiest hair possible, make sure you’ve got a balanced diet with healthy foods like carrots, dark leafy greens, nuts, and legumes. And always get enough water to help every aspect of your health.

Bungee Workout: How to Work Out While Having a Blast

Bungee Workout: How to Work Out While Having a Blast

Now there’s a new way to work out, it’s called the bungee workout, and it is a fast-growing fitness craze. There have been viral videos all over Facebook and YouTube of this new form of fitness. It’s easy to see why, too – why just work out when you can

Many people work out, every day, in one form or another. Whether it is lifting kids up and down stairs, going to the gym, or running. Now they can have a blast while doing so.

In these viral videos, we see people having fun, working out, and flying. They make it look fun and easy. But is it?

You get to defy gravity, experience weightlessness and have fun doing it. Also, you work up a sweat during the bungee workout. Bungee workouts are great for those who are overweight, have joint issues, or back problems but still want to work out. The bungee allows them movement without hurting themselves. Not only that, the bungee workout is good for athletes and military members looking for physical rehabilitation. There are moves that can be done to stimulate certain muscles or areas of the body without the added joint pressure.

Bungee isn’t just for circus or dance acts anymore. This new form of working out will make you laugh and work your body at the same time. How cool would it be to hang from the ceiling while getting in a cardio workout and create flowing movements in the air? What’s stopping you?

What is the Bungee Workout

Bungee jumping has been a fascination to risk takers and thrill seekers around the globe. Now the fitness world is taking it one step further. What is a bungee workout anyway? Basically, it is a gravity-defying exercise program that uses a resistant bungee cord. These ropes are suspended from the ceiling, allowing users easy movement. It is a mix of aerial training, dance, and fitness with some acrobatic fun thrown in.

It looks easy, but don’t let them fool you. This type of workout is going to make you feel clumsy.

But where did the bungee workout originate? The use of the bungee came from Bangkok, Thailand. One of the theater programs would hold bungee workout classes to help tone the core and other muscles in the body. The group Stories to Tales would post their workout videos online. In them, you can see people literally bouncing off the walls. Here’s a beautiful performance showing just how much core strength you need for a bungee workout.

Bungee Fitness, Learn to Fly!

Whoever said you can’t learn to fly like Peter Pan obviously never took a bungee workout class. According to Christine Longe Founder, CEO and Owner of The Aviary, “Aerial fitness is the adult answer to your childhood dreams of flying. It’s an incredible way to tone your body, getting you to use muscle groups you never work in a traditional gym workout.”

Who wouldn’t want to do that? Bungee fitness brings back memories of being on the playground and hanging upside down on the jungle gym. The bungee workout programs are not just for already fit people. Their are classes for all levels of fitness.

Participants can be seen in a hip harness that goes through both legs. It then goes around the waist and clips into the bungee cord suspended from the ceiling.

Exercise with strings attached

The cool thing about the bungee workout is the aerial moves. It feels like dancing and flying with Peter Pan and Tinkerbell. But don’t let it deceive you. The lunges, planks, and sit-ups in between each aerial will have you screaming for a break.

Yes, it takes some upper strength to be able to pull off some of the moves. However, after a couple of classes, you will find your strength returning. Each class is easy to follow. The instructors give clear verbal cues, as well as hands-on assistance. Also, who could pass up the benefits of a bungee workout;

  • Increased strength
  • Keeps you mentally engaged
  • Makes you aware of your body
  • Decompression
  • Let’s you feel like a kid

Exercising with strings attached is definitely out of anyone’s comfort zone. Don’t let that intimidate you, because Bungee Fitness helps everyone become adequate with aerial moves. Their classes are even good for kids over the age of 12. Each bungee cord is sized to the person. They go by height, weight, and strength level.

Finding a Bungee Workout Class

After seeing how much fun everyone is having, your first question is most likely: where can I find a bungee workout class near me? Just go to Google or Bing and type in “bungee fitness classes near me” to see what comes up. Try your city directory websites, too. For myself, there are several in my area. Davidson Fitness Center in Fort Leonard Wood, Missouri, as well as Anytime Fitness in Waynesville and Rolla.  Whichever city, state, or country you live in, there is sure to be something for you!

Bungee workout class prices

Each bungee workout class may vary in price. Some gyms may offer packages. Some classes are $20-$30 each, where a package could range from $75-$125. It really depends on which gym you go to. Make sure to check out the websites for each bungee fitness program nearby. They will usually have the prices of their classes offered.

Crunch Fitness, Bungee Flight

Looking for a great group class? Look no further than Crunch Fitness! Their motto is “no judgments.” It doesn’t matter what shape you’re in, what size you are, nor your fitness level, Crunch Fitness is for everyone. Their manifesto reads as follows;

There are no judgments here — No too much or not enough. No glares of disapproval. Here we keep open minds. We are nurturers. We seek only to encourage, empower, and entertain.

What we are is a diverse community. what we have is a culture of fun; what there is, is room for everyone: all kinds of people with all kinds of goals who’ve chosen to come reach them with us.

Crunch. No Judgments.

Who could say no to that? Also, they have bungee workout classes. It is fun, challenging, and definitely gives you a workout. According to a video from ABC7 News, they say: “it’s cardio, it’s strength, it’s abs, and you get to fly!” Crunch Fitness is the first gym to offer bungee workout programs in the U.S.

Let’s Fly High with Bungee Workouts

Bungee workouts are a great way to get in a total body workout, as well as cardio. Don’t be scared if you’re new to bungee or haven’t worked out in quite a while; bungee is for everyone. With the help of resistance bungee cords, you’re able to fly high and work out. You’ll learn core moves and aerial flight through the help of your instructor or gym leader.

Bungee workouts make working out fun again. Sure, they make you apprehensive at first. But once you get used to it, the daredevil in you comes out. Not sure where to go for a bungee class? Check out Google to find a bungee workout class near you. Don’t forget; these classes are better in groups. Bring your friends or family members and work out together. Whether you’re working on your form or strengthening your core, a bungee workout is for you! Still don’t believe me, check out this video below for more proof.

 

Featured Image: Screen capture, by WCCO-CBS Minnesota, via YouTube

16 Amazing Benefits of Apple Cider Vinegar

16 Amazing Benefits of Apple Cider Vinegar

Everyone has that one friend who won’t shut up about apple cider vinegar – or ACV as the experts like to call it.

 

That friend might go a little crazy sometimes: yes, ACV is great for hair, but do you really want to smell like salad dressing?

 

You don’t need to go nuts, but you should know about all the amazing benefits of apple cider and its amazing fermented vinegar compound.

 

All the Amazing Benefits of Apple Cider Vinegar You May Not Know About

Here are all the amazing benefits of apple cider vinegar we could find. How you put them to good use is entirely your choice: go for just a few to test the waters or jump straight into the ACV pool.

 

  1. It Might Lower Cholesterol

An Iranian study suggests that ACV can lower bad cholesterol (LDL) while increasing the concentration of good stuff (HDL). This means ACV is a powerful mechanism for improving or maintaining heart health.

 

  1. Glowing Skin

What makes ACV such a great choice for improving skin? Its antibacterial properties. Just place some ACV on a cotton ball and wipe away. Not to mention, ACV is also great for minimizing the color and appearance of scars.

 

  1. Make Your Pearly Whites Sparkle

Just swish around and spit. This powerful substance is a perfect alcohol-free mouthwash solution for making your teeth sparkle.

 

  1. Halting Hiccups

Everyone and their mother has a home remedy for hiccups – but ACV actually seems to work. The logic behind it makes sense too: the flavor is so strong and sour that it overstimulates receptors in your mouth which ultimately stops the spasms.

 

  1. Soothing Sunburns

Remember its anti-inflammatory properties? Yep, that makes ACV excellent for soothing sunburns.

 

  1. Afternoon Energy Boost

Everyone could use an extra energy boost around 2 in the afternoon and ACV is the perfect solution. Just add a tablespoon to a glass of water and drink up. Experts swear by it.

 

  1. Say Bye-Bye to Bad Breath

Not only does ACV help teeth shine, but it’s also great for kicking bad breath to the curb. The antibacterial properties wash away the microorganisms responsible for making your breath stink. Just swish a little bit around in your mouth after a garlicky meal and say good-bye to stink breath.

 

  1. Soothing a Sore Throat

Yes, ACV has antibacterial properties, but its acidic properties create an environment that bacteria simply cannot survive. Down a tablespoon to calm your sore throat.

 

  1. Calm Muscle Cramps

Did you know that ACV has super high potassium levels? It’s true. Potassium is crucial for muscle recovery after exercise or any time you find yourself susceptible to cramping – especially nighttime leg cramps. Mix two tablespoons with some honey and water and chug it down.

 

  1. Maintaining Blood Sugar Levels

ACV has so many benefits both inside and outside the body. One of which is maintaining healthy blood sugar levels. Studies tested this hypothesis after participants consumed a slice of white bread – which spikes blood sugar levels through the roof – so you know it really works.

 

  1. Wipe Away Bruises

As an anti-inflammatory, ACV is an ideal (and natural) solution for reducing the appearance of bruises and other skin imperfections. Just place on a cotton ball and rub on the affected area a few times each day.

 

  1. Taming an Upset Tummy

ACV is great for all things gut-related. Constipation, diarrhea, acid reflux, nausea – you name it.

 

  1. Natural Bug Repellant

Skip the DEET-laced products and go with ACV instead: bugs hate the acidity. It also works well for taming bug bites and kicking out flees.

 

  1. Clearing Congestion

Mucus in your throat and nose won’t be able to stand the harsh environment from ACV’s potassium and acid combo.

 

  1. Apple Cider Vinegar Diet for Weight Loss

No, the apple cider vinegar diet doesn’t involve chugging ACV and nothing else. It can, however, be very useful for reducing cravings and appetite while helping your body digest starch and sugars. Sorry, apple cider for weight loss isn’t the same, but ACV is a great tool when combined with a balanced diet and exercise.

 

  1. Freedom from Flakes

ACV works for all things skin-related: dandruff included. Did you know yeast causes those pesky flakes? Yuck! ACV creates a PH level on your scalp that is too hostile for yeast to grow.

 

Is Braggs Apple Cider Vinegar Really the Best?

When you’re relying on this modest substance to carry out so many important jobs, don’t you think it’s important to go with a brand you can trust?

 

With Braggs Apple Cider Vinegar, you can see the difference: store brands are clear and have a very light color while Braggs is opaque with a deep color. Plus, this option is non-GMO, certified organic, and 100% unpasteurized with 5% acidity.

 

Once you try this out, you’ll end up buying it up by the gallon.

How to Get Started with Superfoods and Healthy Foods

How to Get Started with Superfoods and Healthy Foods

Eating healthy isn’t easy.

 

From the check-out line in the supermarket to the gas station counter, you’re faced with unhealthy choices.

 

Healthy foods to eat aren’t always easy to find – especially when you need something on-the-go.

 

The trick is to fill your diet with as many superfoods and weight loss foods as possible.

 

Here’s how to tweak your diet a bit so you can learn to incorporate the good stuff while kicking bad stuff to the curb.

 

Are Superfoods Really the Healthiest Foods?

 

What makes a food “healthy?”

 

The thing is, different people need different types of calories.

 

A person who works in a physically demanding job like construction has different dietary needs than someone who works a desk job.

 

Specific types of fat are certainly unhealthy because they often contain high levels of cholesterol and salt which contribute to heart disease and high blood pressure. But on the other hand, different fats are important for heart health and brain function.

 

When discussing the nutritional value of superfoods, it’s important to look at what the foods provide.

 

Many of these healthy foods to eat contain high levels of antioxidants as well as other vitamins and minerals. Sure, eating fruits and vegetables is always healthier than consuming processed chips or baked goods. In that respect, every fruit and veggie is a “super” food.

 

But superfoods contain higher levels of these nutrients than average choices. Many of these vitamins and antioxidants are difficult to come by in other food sources.

 

When these foods are combined with other whole foods as part of a balanced diet, they are certainly some of the healthiest foods available.

 

Weight Loss Foods and Healthy Foods to Eat Every Day

 

These foods below are chock-full of vitamins, minerals, protein, and antioxidants. If you’re looking for weight loss foods, these are some excellent choices to make.

 

Pay attention to the food groups in this list: carbs and fats are important for well-rounded health.

 

Fermented Foods

 

Many fermented foods are an excellent source of protein. But the real power lies in their probiotic qualities.

 

Probiotics are live bacteria (the good kind) that assist gut health and can possibly improve your immune system’s performance. Although not every fermented food contains probiotics, they do often contribute to gut health in other ways.

 

Fermented foods come in many tastes and forms so you’re sure to find something you like.

 

  • Yogurt
  • Kefir
  • Kimchee
  • Miso
  • Sauerkraut
  • Tempeh

 

Dark Green Veggies

 

Most dark green veggies contain essential minerals like vitamin A, calcium, iron, vitamin C, and even vitamin K.

 

If you’re looking for weight loss foods and trying to avoid animal products, green veggies are vital for a balanced diet.

 

Does the idea of eating greens turn you off? Blend them into a juice with citrus fruits or start out with small portions in a whole grain pasta dish.

 

  • Kale
  • Spinach
  • Broccoli
  • Collard greens
  • Mustard greens
  • Brussels sprouts
  • Swiss chard

 

Dark Berries

 

As a general rule, if a fruit or veggie has a vibrant or bold color, chances are it’s packed with antioxidants and vitamins – this is almost always the case with berries.

 

Goji berries and acai often make headlines as “superfoods” and rightfully so. However, other traditional berries are just as powerful in the antioxidant department.

 

  • Cranberries
  • Blueberries
  • Goji berries
  • Raspberries
  • Blackberries

 

Nuts

 

Nuts are great sources of healthy fats, protein, magnesium, iron, vitamin B-6, and vitamin E. Plus, they’re a great way to satisfy your craving for a salty snack. (Just keep your portions small and avoid varieties with a sugary coating.)

 

  • Macadamias
  • Almonds
  • Cashews
  • Walnuts
  • Pistachios

 

Healthy Fats

 

When it comes to the healthiest foods, no diet is complete without a good dose of fat.

 

You also get some added benefits with these options: olive oil contains antioxidants, coconut oil is antimicrobial, and eggs contain powerful amino acids.

 

  • Avocados
  • Salmon
  • Olive oil
  • Eggs
  • Coconut oil
  • Flaxseed

 

Whole Grains

 

Don’t cut back on your carbs – just change them. Swap out white bread, white rice, and processed food for these heart-healthy whole grain options.

 

  • Veggie-based or whole grain pasta
  • Brown rice
  • Quinoa
  • Oats
  • While rice
  • Stove-top popcorn (use olive oil and minimal salt)

 

Making the Most of Your Daily Diet

 

You shouldn’t take an all-or-nothing approach to your diet.

 

In fact, the term “diet” often gets twisted around quite a bit. “Diet” simply refers to what you eat – it does not mean sticking to a strict regimen, cutting out entire food groups, and severely limiting caloric intake.

 

Everyone is on a “diet” if you think about it.

 

If you give into your cravings one day, don’t beat yourself up: just get back on the horse. No one is perfect.

 

The key is to fill your diet with healthy foods and superfoods most of the time. Splurging now and then is okay too.