What Should Pregnant Women Eat?

Pregnant women are always scrutinized on what foods to eat and what foods pregnant women should avoid. This isn’t necessarily a bad thing because some just want to look after yours and the baby’s health. It’s known that the baby’s main source of nourishment comes from what the mother consumes daily.

Experts around the world recommend that a pregnant woman should try a variety of healthy foods and beverages in order to ensure that the baby grows and develops accordingly.


Doctors highlight that a pregnant woman should consume more calcium, protein, iron and folic acid than a one that isn’t pregnant. The American College of Obstetricians and Gynecologists (ACOG) suggest that a woman needs these in order to provide the baby what it needs. Below you will find the importance of them.


This is sometimes referred as folic acid and is basically vitamin B. You must eat plenty of such vitamins because it will help to prevent defects in the baby’s brain and overall development. An organization under the name of March of Dimes suggests that woman should consume around 600 micrograms of folate per day.

If you do not consume enough of it, the baby will be born with birth defects and they will weigh less than healthy babies. Thus, the child will be prone to further heart diseases as they grow older. Here are the foods that are rich in folic acid:

• Vegetables such as cucumber, spinach, Iceberg and arugula
• Citrus fruits like clementine, grapefruit, orange, and Kinnow
• Pasta
• Whole-grain goods
• Lentils

You may find that pasta, beans, and chickpeas have a higher dosage of folic acid but they must be consumed in moderation.


According to the same American College, it has been suggested that women that are pregnant need around 26 milligrams of iron per day. This may come as a surprise because those who are not pregnant need half of that for a healthy lifestyle.

The main reason why you need it is that iron generates enough blood cells so you and your baby will be oxygenated. Without it, you will risk developing anemia so you will constantly feel fatigue as well as, you may have a premature delivery.

In order to ensure that you consume enough iron, you must consume vitamin C whilst eating foods that are rich in iron. For example, have a grapefruit after you finish eating a well-cooked steak. Below you will find the foods that are rich in iron:

• Red meat such as beef
• Mussels, oysters, and clams
• Pistachio
• Black Beans
• Sardines

You can also consume pistachio and dark chocolate but they have to be consumed in moderation because they are high in saturated fats.


Whilst it’s true that it’s much easier to eat protein during the day, you must remember that you need far more than a woman that is not pregnant. A report concluded by the Academy of Dietetics in Florida has suggested that protein is a nutrient as it helps the baby to develop important organs such as a healthy heart and spinal cord. Below are the foods that are rich in protein:
• Eggs
• Lean meat such as pork
• Grass-fed beef
• Fish such as salmon and anchovies
• Tofu

In case you are vegetarian, you will be pleased to know that you too have options. For example, beans, whole grain baked goods, peanuts and peanut butter can be great replacements.

These are the nutrients you must consume if you want your baby to develop healthy and ready to face life. Of course, some days you may find that you have consumed more protein than iron but that doesn’t mean that you should panic. A diverse diet is far more enjoyable.

Foods to eat

In order to maximize the essential nutrition, you should follow the five food groups every time you sit down for a meal. Fill half of your plate with vegetables, a quarter of the plate with whole grains and a quarter with meat. In addition to this, remember that you must also consume dairy products and fruits as a treat.

Vegetables and Fruits

During the pregnancy, it’s essential that you eat these goodies. If you eat between 6 to 10 fist-sized servings every day, you will ensure that you get enough folic acid to provide the baby with a health safety net. You should try to eat avocados as they are rich healthy fatty acids and they also provide a good source of vitamin E.

Dried fruits will provide you with the same nutrients as a fresh fruit. It doesn’t have liquids and they are also smaller in size. For example, dates. They are rich in fiber and potassium. In fact, a large consumption of dates during the third trimester will help with cervical dilation and essentially reduce the need for induced labor.

Whole grains

You must eat these because they are a source of energy, especially during the pregnancy. If you are a carb junkie like the majority of us, this is great news. This is because you do not have to cook anything special. You can finally consume carbohydrates without feeling guilty. The reason why you should try to eat them as much as you can be because you will essentially eliminate the constant feeling of sickness and fatigue.

Oatmeal will provide you with enough healthy carbs and energy. In addition to this, your body will also be provided with protein. Women that are already pregnant suggest that the best time to have oats is during breakfast because you can make a great meal out of it.

In case you prefer to have something else during breakfast and lunch, you will be pleased to know that you can have a bowl of pasta or brown rice for dinner. Who doesn’t like carbonara pasta? The sauce contains eggs as well. If not, you can have a portion of steak with slices of bread on the side.


Foods such as milk, yogurt and cheese are great supplements of calcium, protein and some vitamins. You need to consume large amounts of dairy daily especially if you are vegetarian. This is because you need to meet the needs of the fetus. Without the supplements that come from dairy, it’s very likely that you will risk that your baby will not grow normally.

If you don’t particularly enjoy the taste of milk, you should eat Greek yogurt instead. This is because this product is known the most calcium out of all the dairy products. It will also help with digestive health.

In conclusion

You must try to eat healthy during your pregnancy for yours and the child’s health. The food you eat has a direct effect on how well the baby is born.

You should not be afraid of gaining weight during pregnancy because this is normal. All females do. Your baby needs you to eat healthily.


Pineapple Juice Benefits

This tropical fruit is an outstanding source of antioxidants, vitamins and enzymes. It consists of individual berries that fuse together to create this delicious edible fruit. The pineapple juice benefits include digestion aid, immune system boost, skin improvement and much more.

According to nutritionists, the fruit contains huge amounts of vitamin C, manganese, vitamin B, thiamin and the enzyme bromelain. Even though that the fruit is known for its sweetness, it only contains 82 calories per serving(165g). Moreover, they are low in sodium and completely fat-free.

Note that the nutrition facts are slightly different when it comes to canned pineapples. According to U.S studies, when canned, the fruit will have more calories and almost twice the sugar. Of course, the vitamins, enzymes and minerals will be less as they often use syrup instead of fruit juice.

Why is it good for us?

Pineapples are of great importance for our digestion health. A compound known as bromelain is an enzyme that aids the digestion greatly. It is thought to have anti-cancer and inflammatory properties.

The high amounts of vitamins protect the cells of the body from damage. Manganese aids the production of energy and helps the digestion of sugars.

Where do they come from?

Many people believe that pineapples grow on trees, while they appear from a pedestal stem while being surrounded by pointy leaves.

Pineapples are largely linked with Hawaii, which was the country responsible for over 80% of the world’s pineapple export back in the past. Each plant requires between 12 and 20 months to produce a single fruit.

Native to South America, the plant was introduced in Hawaii 150 years ago. They were cultivated in Britain, but due to the weather in the country, they had to mimic it artifically. Even though they have managed to provide the same conditions, the taste of the fruit would be nowhere near the original one.

Nowadays, Hawaii is no longer the leading country for pineapple production given the fact that the land is too expensive.

Nutrition Facts

Below we have listed the nutrition facts in one cup of 250 grams of canned pineapple juice without added sugars.

  • 132 calories
  • 3 grams of fat
  • 9 grams of protein
  • 25 grams of sugar
  • 32 grams of carbohydrate
  • 5 grams of fibre

Only a serving of this wonderful fruit contains almost all of the requierd daily dose of vitamin C and manganese. Other important nutrients we must add include:

  • copper
  • betta carotene
  • magnesium
  • potassium


The enzyme bromelain is the body’s greatest helper when it comes to inflammation and digestive problems. It reduces inflammation and joint pain after surgeries. Moreover, it promotes the body’s recovery and the break down of proteins.

Vitamin C

Scientists have found that one serving (250 grams) contains about thirty percent of the recommended daily dose of vitamin C. The vitamins are required by the immune system to work properly. It also turns into collagen, which is necessary for your skin and bones. Scientists believe that they make connective tissues required by the tendons, ligaments and blood vessels.

Vitamin B

These vitamins reduce the levels of homocysteine in your blood, which is responsible for most major hearth diseases. One serving of the tropical fruit contains little above ten percent of the recommended daily dose. They also help with mood regulation, protein synthesis and the body’s normal development.


The potassium has an electrical charge required to stimulate muscle contractions, nerve impulses and the heartbeat. For example, individuals who consume large amounts of salt can reduce its damage with potassium. The healthy adult being must consume around 4,700 milligrams daily, while most people are unable to reach half the amount.

Health Benefits

Immune System

One of the world’s most powerful antioxidants is the vitamin C. People rarely consume the advised value regularly and only a single fruit contains almost all of it.

The vitamins protect the cells from damage and they promote heart health and fight the joint pain. Moreover, it is proven that the fruit helps with bacterial infections in children and they shorten the recovery time from most illnesses.


As a fruit, the pineapple contains dietary fibres that keep your digestive system healthy and properly working. What sets this fruit apart from others is the enzyme bromelain that breaks down protein, helping the digestive processes within your body.

Moreover, the high water content helps with waste elimination, reduces the chances of constipation, swelling and bruising. Note that turning the fruit into a juice might considerably reduce the bromelain amount.


As we have already said, this special enzyme is necessary for the body mainly because it reduces the risk of inflammation. Studies have found that the substance fights tumour growth, blood coagulation and cancer cells. However, no clinical trials have been conducted on humans to prove this statement.

It also reduces the mucus in the throat and the nose, which is of great importance for individuals with sinus inflammation. Doctors often recommend it to individuals with severe allergies.

Eye Health

As the years pass, the cells in our eyes tend to break down. This process known as macular generation affects millions of people. Little did they know, that they could protect their eyes by simply increasing the vitamin A intake.

Pineapple juice contains huge amounts of beta-carotene that your body turns into vitamin A. Therefore the risk of cataract formation can be cut by one-third.

Bone Strength

Manganese is a mineral that can be found in pineapples. A single fruit contains nearly all of the recommended value of it. This mineral is of great importance for the bone health and it might prevent diseases such as osteoporosis. Not only that, but it will strengthen the connective tissues, which would decrease the chances of severe injuries significantly.

Fertility improvement

What many don’t know is that the pineapple juice can benefit the reproductive systems of women. All minerals in the fruit including beta-carotene, zinc, folate, copper and others improve the reproductive systems both within men and women. Drinking the juice on a daily basis might help individuals trying to have children.


Not only that eating the fruit can have numerous benefits, but applying it to the skin is also nutritious. Using the juice on the skin can serve as a natural lotion to improve the health of your skin.

The high amounts of vitamin C will allow your body to produce more collagen and elastin, which are required by the skin to maintain healthy levels. Consuming it on daily basis will allow the skin to heal easier and will improve the skin’s texture and overall health.

Health Risks

Consuming too much of the fruit can result in the tenderness of the mouth, tongue and lips. Going over the recommended levels of vitamin C can lead to nausea, vomiting and even diarrhea.

The large amounts of bromelain can also lead to vomiting, diarrhea, menstrual bleeding and even skin rashes. It is of great importance to consult with a doctor if you are using specific medications such as antidepressants, insomnia drugs, antibiotics, blood thinners or anticoagulants.

Due to its high acidity, it can cause an increase in heartburn or reflux. People with kidney problems might be affected by the large quantities of potassium, as they won’t be able to filter the excessive amounts.

Individuals with latex allergy have great chances of being allergic to pineapples as well. The symptoms can be the following:

  1. Swelling
  2. Itchy eyes
  3. Stomach Cramps
  4. Sore Throat
  5. Swelling
  6. Rashes

Experiencing any of these symptoms can be a problem, so seek help from a medical individual as soon as possible.

Interesting fact about the fruit

  1. The fruit was discovered on the Caribbean island of Guadalupe in 1493.
  2. At the beginning, Europeans were unable to cultivate the fruit due to the lack of tropical conditions. Few centuries later, they introduced the pineapples into their colonies that had the suitable conditions for its growth.
  3. Back in the days, the fruit could be found glazed & sugar-coated as a luxurious desert. The fresh pineapple then became a symbol of prestige.
  4. Hawaii was the only American state that grew pineapples. Other countries that cultivate the fruit include Mexico, Thailand, China, Philippines and Brazil
  5. To grow a pineapple, you can simply twist the crown off, wait for two days to dry and then plant it.
  6. Aside from the skin that must be peeled of, the whole fruit is edible.

10 Proven Benefits of Coconut Oil

Coconut oil used to have a pretty bad reputation in the medical community for its high content of saturated fat. Actually, there are 87 grams of saturated fat in 100 grams of coconut oil, which is why it used to be considered as unhealthy in the past. But, as the research continued, the scientists kept on discovered various benefits of coconut oil.

In a matter of just a couple of years, it changed from being one of the most hated to one of the most loved foods by physicians and dieticians. Today, there’s a consensus that coconut oil is good for you, for a vast number of reasons.

The fact is that there are literally hundreds of claimed benefits of this type of oil. Still, most of them aren’t scientifically proved, at least, not by trustworthy researchers. That’s why we’ve decided to stick only to those benefits of coconut oil that have been tested in the lab. Here are 10 of those benefits!

1. Coconut Oil is a Booster of the Immune System

The whole confusion about health benefits of coconut oil came as a result of a simple misunderstanding. In the past, the scientists believed that the fat found in this oil was a regular kind of saturated fat. However, after examining it more closely, they realized they were wrong.

Instead of being full of the unhealthy saturated fat that can mess up your cardiovascular system and even increase the risk of cancer, coconut oil is actually rich in lauric acid. This is a kind of fatty acids that have all kinds of benefits for the human health, starting with the fact that it can boost your immune system.

And we’re not just saying it for the sake of conversation. Science has actually proved its effect on the human immune system. How it works is that when ingested, the lauric acid from coconut oil turns into a substance called monolaurin, which assists your body in dealing with infections.

2. Coconut Oil Kills Fungi

Do you have problems with the Candida or some other kind of boring yeast/fungus infection? Well, we got some good news for you – coconut oil is here to help! Again, it’s all thanks to the fact that this oil contains a large amount of lauric acid, which is famous for its anti-fungal properties.

Actually, coconut oil is one of the best sources of this acid. At least, the food sources that you can get ahold of easily. In fact, it’s only comparable with the human breasts milk in terms of the content of the lauric acid.

Apart from being a powerful weapon in the battle with fungus, this acid can also be used for fighting off a variety of different infections, caused by microorganisms like bacteria or viruses.

3. Coconut Oil Kills Viruses & Bacteria

One of the most important benefits of coconut oil is that it can help you deal with all kinds of infections. For example, if you’re having problems with the bacteria that the doctors refer to as Staphylococcus aureus, or as laymen call it the staph, you can use coconut oil to treat it.

The same goes for the type of bacteria that causes ulcers in the stomach, the so-called Helicobacter pylori. You can prevent these bacteria from spreading and causing you serious problems if you include coconut oil in your diet regimen.

As we’ve mentioned, coconut oil can also be used for dealing with viruses. Some scientists even argue that it can be used for treating common cold.

4. Coconut Oil Can Help You Lose Weight

Thanks to the high content of Medium Chain Triglycerides or the MCTs, this type of plant-based oil can be used to help your weight-loss efforts. This is because MCTs get quickly turned into energy, rather than getting stored as body fat.

What this means is that you can use coconut oil as your main source of fat if you want to lose weight – most of it will get burned away straight away. Furthermore, the energy released through this process will help you perform better in the gym.

On top of everything, coconut oil can be your ally if you’re keeping some sort of high-fat low-carb diet. Diet plans like keto or Atkins propose eating less carbohydrates on a regular basis, while slightly increasing the amount of healthy fat. If you decide to start using such a diet regimen, coconut oil seems like the obvious choice.

It’s not because it’s quickly converted to energy but also because it tastes nice. In fact, some people love it so much that they eat it on its own. We advise you not to go to the extremes, but you can use it for salads, smoothies, etc. Of course, you can even use it for frying.

5. It Can Help Regulate the Blood Sugar Levels

Obviously, if the blood sugar levels are high or low, it can’t be good for your health. On top of that, if the levels of sugar in your blood change from low to high and vice versa, it can have even more disastrous effects.

The good news is that with a proper diet, you can prevent the blood sugar levels from fluctuating too often. By proper diet, we mean a regimen with a reasonable amount of calories, which come mainly from protein, healthy carbs, and healthy fats.

Speaking of fats, coconut oil is probably the best choice for those battling with blood sugar swings. This is because it has a beneficial effect on the insulin resistance, which is a common cause of diabetes type 2.

6. Coconut Oil Reduces the Risk of Alzheimer’s Disease

Some physicians describe the Alzheimer’s as the diabetes of the brain. It’s because in the case of this disease, the insulin is preventing the glucose entering the brain cells and supplying them with the much-needed energy.

Without enough energy, the cells can’t work properly and eventually die. The result is a reduced brain function which is commonly observed in Alzheimer’s patients.

The good news is that there might be a solution to this problem. Coconut oil won’t make the disease disappear forever, but will help the brain cells get the energy they require. Rather than supplying the brain with glucose, the coconut oil will provide another kind of energy-pack. We’re talking about ketones.

Basically, ketones are a fuel that the brain cells can use without any problems. These molecules are created in the liver from the Medium Chain Triglycerides (MCT), which are found in abundance in coconut oil. Actually, more than 60 percent of all fatty acids found in the coconut oil is made of MCTs.

7. Coconut Oil Gives Your Pancreas a Break

Here’s another great fact about the Medium Chain Triglycerides found in coconut oil – they’re extremely easy to digest. What this means is that using coconut oil as one of your main sources of fat is a great way to give your pancreas a break.

Apart from making the job easier for the pancreas, this oil is also known for improving the health of many other organs that are a part of the digestive system. On top of everything, the coconut oil is proven to have a good effect on the gallbladder.

8. Coconut Oil Can Help You Build Lean Muscle

According to Dr. Axe, the MCTs from the coconut oil promote muscle development. Consuming this oil on a regular basis can help you out with bulking out, without getting any unnecessary body fat along the way.

One fact that goes in favor of this theory is that the coconut oil is commonly used an ingredient in various sports supplements. For example, the coconut oil is the main ingredient of Muscle Milk™.

How it works is that it quickly supplies your muscles with the energy they need in order to endure a difficult physical effort. So, if you’re hitting it hard in the gym, coconut oil might be the thing that you need to get the energy lift even harder.

The best thing is that this type of oil gets turned into energy quickly, meaning that you will be able to burn it before it transforms into body fat.

9. It Can Prevent & Treat Cancer

The problem with cancer treatment is that we still don’t know enough about this disease. One thing is certain, though. Cancer cells thrive on glucose, which provides them the energy needed for their growth. This means that the cancer patients who eat a lot of sugar can easy worsen their current state.

This is why some doctors propose low-carb diets as an alternative. Basically, by cutting down on carbs, the patients will stop supplying the cancer cells with their main source of energy. But, you may wonder, what source of energy should the cancer patients use. The answer is MCTs!

When digested, Medium Chain Triglycerides get transformed into ketones, a kind of molecules that the cancer cells cannot use as energy. But, ketones can be used as an energy source by other cells. In fact, most of the cells in the human body can utilize them, including the brain cells, muscle cells, and so on.

Another reason why coconut oil might be a great ally in the war against cancer is that it has potent anti-microbial properties. Some bacteria that are known for causing certain types of cancer can be killed with the use of coconut oil. Probably the best example is the bacterium that causes the stomach cancer, the Helicobacter pylori.

10. Coconut Oil Protects Your Teeth, Hair, and Skin

No one said that you must eat coconut oil in order to get its benefits – you can use it externally as well. This way, you can improve your skin health, but also the health of your hair. You can even use to improve your dental health, through a process called oil pulling.

What this basically means is that you can use liquid coconut oil as an alternative to mouthwash. Thanks to its anti-microbial properties, the oil will kill the germs lucking in your mouth, which may be responsible for tooth decay, bad breath, gum problems, and so on. The same technique can be used for treating oral candida, a yeast infection commonly known as thrush.

When it comes to the benefits this type of oil has on the health of your hair, you should know that it can make it more prone to breakage. Furthermore, coconut oil also has a Sun Protective Factor, meaning that it can protect your hair from the negative effect of the UV rays.

Surely, you can use it as sunscreen, but to be frank, the SPF of the coconut oil seems too low. It’s in the range of 4-6 SPF, so you might need to use another kind of protection from the sun as well. But, this doesn’t mean that coconut oil isn’t good for other things related to your skin. It is proven to work as a skin moisturizer, but also as a method for treating eczema.

Final Thought on Benefits of Coconut Oil

“Where there’s smoke, there’s fire” – the mere fact that a huge number of doctors are suggesting that the coconut oil is a new superfood means that it might be at least partially true. As of 2018, there are literally hundreds of proposed health benefits of the coconut oil. And even if just a small percentage of them were really true, we would still recommend its use.

In this article, we’ve examined 10 health benefits of coconut oil, which have been confirmed by reputable sources. That fact alone means that you ought to give it a chance. And even if it doesn’t miraculously help you lose weight or improve health, coconut oil should do you no harm.

The final reason why you should give this oil a chance is that it actually tastes amazing. Surely, tastes are different, but the fact that its sales are increasing rapidly shows that people really love it. If you like fresh coconut, you’re gonna love coconut oil!


The effects of sugar on our body

Each and every one of us enjoys the taste of sugar on a daily basis, but few are aware of the effects of sugar on our body. While most people know that sugar isn’t beneficial for our health, few are aware of the actual damage caused by its consumption.

“The white death”, as some refer to sugar or salt, is considered one of the greatest dangers on our health when consumed on a daily basis or in excessive amounts. Not only that they add up to calories, they can cause a variety of problematic processes in your body.

Many believe that it is a natural substance, but that would mean eating a sugar cane directly. Sugar in it’s white, granular or powdery form is produced in factories with added chemicals.

A lot of websites advocate for the benefits of sugar, but trusting them would be a great mistake as companies are more interested in their profits than the health of their clients. The sugar market is huge, which means a lot of income for the involved parties. That’s why they need to protect their interests by creating misleading content.


Sugar aliases

What makes sugar a problem is the fact that it can be found in almost any popular products including soups, juices, sauces, yoghurts, ketchup, cereals and many other.

Most of these products contain high amounts of sugar, especially the “low fat” or “diet”- labelled foods. In most cases, they add extra sugar to compensate for the removed taste

Some manufacturers try to hide the sugar under the name of high fructose corn syrup, which can be found in most processed foods. Even dairy products contain sugar under the name of lactose. Most of our favourite alcoholic drinks contain not only calories but large amounts of sugar.

If you look at the labels of the products you buy on a regular basis, you will come across other aliases such as sucrose, fructose, dextrose, sorbitol, mannitol, dextrose and many more.


What amounts of sugar are considered safe?

According to experts and dozens of analyses conducted over the years, there are no safe amounts of sugar.

Fruits and vegetables are known to have sugar, but they also have enzymes, fibres and vitamins that help the digestion processes in your stomach. It is the only exception and all other foods with sugar have a negative impact on our bodies as they give no benefits to our bodies.


  • No nutrients
  • No protein
  • No healthy fats
  • No enzymes


Adverse effects of sugar:

effects of sugar


Negative impact on teeth

Added sugars are also known as “empty” calories as they don’t provide us with any nutrients. They give neither proteins nor carbs, vitamins, minerals or anything else – just calories and pure energy. Consuming most of your calories in sugar can result in a nutrient deficiency.

Do you remember the long speeches of your mother about the bad impact of sugar on your oral hygiene? She had all rights to do so, as sugar attracts the bacterias that eat your teeth.

In fact, not only your teeth are in danger, but your gums as well. Recent studies have proven that periodontal issues can lead to heart diseases


Liver issues

Fructose and glucose are two forms of sugar and it’s important to learn what sets them apart. Glucose is naturally produced by our bodies, while fructose isn’t and our bodies are unable to process it.

It can only be beneficial when consumed after workouts and in small amounts as our liver stores it. However, if your liver is overloaded, it will turn the fructose into fat. If this happens on a regular basis, it can lead to a non-alcoholic fatty liver disease and a series of other health problems.



One of medicine’s greatest problems is cancer and the consumption of sugars supports the productions of cancerous cells. The disease is characterised by the production and growth of cells that can affect almost every part of the body.

The growth of our cells is regulated by the insulin levels. Over-consumption of sugar can make your body resistant to this specific hormone. Studies have proven that „the white death“ is often linked with this horrible disease.



Yet another health issue caused by insulin resistance – diabetes. If your cells become resistant, our pancreas naturally increases its production.

At one moment, your body won’t be able to keep up with the demand, because of the high sugar levels and you’ll be diagnosed with a type 2 diabetes.


Behavioural impact in children

Ask almost every parent and he’ll tell you that children are significantly affected by the consumption of sugars.

According to studies, children who over-consume sugar can experience behavioural changes. They might have a hard time focusing on doing one chore and even get aggressive on some occasions. That’s why it is highly suggested to control the desserts given to your children. Cutting them off their diet could lead to positive changes in a matter of days.

Note that, scientists are yet to prove the sugar effects on children scientifically.


Stress Levels

In the past few years, scientists have found that chronic stress can cause weight gain and lead to other diseases. Stress levels are determined by numerous factors, some of which are invisible to the human eye.


Studies have proven that the blood sugar spikes are a main cause of stress. You may ask us how’s that possible? Well, stress makes your body produce the hormone cortisol, which also manages your blood sugar. When the sugar rises, your body releases more of the hormone. This leads to higher stress levels and some people might even experience anxiety or anger.



Impact on ageing process

Believe it or not, sugar in all of its forms can harm your skin greatly. A process called glycation lessens the collagen fibres, making the skin less elastic than before. This could lead to wrinkles, sagging skin and deep lines – a true nightmare for all women.


The last word…

In our modern world, it can be quite the task to avoid all types of sugar given the fact that they are all around us. Even though that most people won’t be able to omit them completely, we still have the chance to cut the extra sugar out of our children’s diet while we still have control over them.

Kids are still developing their metabolism and hormones, which makes even small amounts of the substance can be harmful. However, they will always be children and we all know the look in their eyes when they see sugar. Try to set specific rules and cut the amounts as much as possible. Teach your children about the importance of healthy eating and try not to restrict them frequently or you’ll make the unhealthy products more desirable.

Teaching them the right way and still giving them the freedom, would allow them to make their own educated choices when they grow up. Our experience shows that they most often make the healthy ones when you don’t restrict them. Moreover, eating healthily becomes a habit and chances are that they won’t prefer the taste of processed foods. So, try to make the healthy food constantly available to them and limit the unhealthy ones.

At first, it may sound like lots of work and it’s definitely harder than buying a meal in a fast food chain. However, when it comes to the positive development of the next generation, all efforts are justified.


How Many Steps a Day You Should Take to Lose Weight?

Knowing how many steps a day you should take to lose weight is helpful not just for your physical appearance, but for your overall health as well. Experts conducted their study and they found that there is a certain range on the number of steps that you should follow to achieve the desirable results.


Why Walk?

It is easy to live a sedentary lifestyle nowadays because everything is within reach. You do not have to use the stairs when there is an elevator or escalator already.

You do not need to walk a couple of blocks when there is a car. Internet and videogames have also made leisure and sports easier in a way that you just have to control everything using your eyes and your fingers.

Through these video games, you can already ‘play’ the sport that you want.

Moreover, almost everyone thinks that they are busy. Getting to and from the office might be the only chance that you can walk or probably not at all. You might think that you can enjoy the benefits of walking by doing it for just two or five minutes.

However, in 2008, U.S. Department of Health and Human Services issued the first Physical Activity Guidelines. It aims to educate the Americans about the importance of types and quantity of physical activities to one’s health.

These guidelines define that an aerobic physical activity should have three components, which are: frequency, intensity, and duration.

Studies have shown that engaging in a physical activity at the right duration plays an important role not just in weight gain prevention but also in the prevention of common chronic diseases.


The Origin of the 10,000-Step Theory

If you look up on the Internet ‘how many steps a day you should take to lose weight,’ most results will give you 10,000 as the answer.

The popularity of the 10,000-step was due to the 1960s Japanese marketing slogan for pedometer that translates as “10,000 steps meter.” However, how sure are you that the number is accurate?


The Accuracy of the Theory

Catrine Tudor-Locke, director and scientist at the Walking Research Laboratory located at the Arizona State University (ASU), studied the accuracy of the theory.

She wanted to find out how many steps a day is necessary to lose weight based on the recommendations stated by the U.S. Surgeon General’s guidelines for public health.

The guidelines suggest that the recommended duration for performing a moderate activity for wellness is 30 minutes.

Based on this, Tudor-Locke conducted an experiment on 40 people whose age ranges from 18 to 40. Each of them walked on a treadmill while wearing a pedometer to measure the important variables of the experiment.

Aside from the pedometer, the scientist used additional devices such as a video tape and portable metabolic unit to measure the other important variables.

In this study, they found that it would take 3,000 to 4,000 steps to do a moderate-intensity physical activity for 30 minutes.  Also, they found out that a 30-minute walk takes almost 3600 steps.

Tudor-Locke said that the average walking activity without the exercise ranges from 3,000 to 4,000 steps. If you will add this number to the 3,000 to 4,000 steps for a 30-minute walk, it will result to almost 10,000 steps. For this reason, the 10,000-step theory is generally accurate.


Not Completely Accurate

ASU also conducted the experiment on different age groups and on different geographical areas.

They have found out that children, whose age are 12 to 15 years old, walk almost 11,000 to 13,000 per day. The increase in number is due to their high energy levels and stride range.

Hence, the 10,000-step theory is not applicable for everyone. Research suggests that children, whose age ranges from 6 to 12-years-old, should walk between 12.000 to 15,000 steps each day to prevent obesity.


Will Walking Less Than 10,000 Steps Do?

Tudor-Locked also pointed out that inactive people are those who take 5,000 steps or less, which is comparable to the ones with Type II diabetes with a sedentary lifestyle.

She added that having an inactive lifestyle is a fast ticket to having diabetes and obesity. Those who are under this condition are the ones who are the most likely to gain weight and lose muscles.



To maintain weight and wellness, adults should walk 10,000 steps a day, 12,000 to 15,000 for children, and 11,000 to 13,000 for teens. However, on how many steps a day that you need to take to lose weight, the experts recommend that you should walk more than the suggested number of steps.


Ultimate List of Healthy Foods to Eat Everyday

If you’re looking for some healthy foods to eat everyday, you’re at the right place. We’re going to help you find the foods which will help you improve your general health, but also assist you with your weight-loss efforts. With no further ado, here they are!



Healthy Foods to Eat Everyday

Proponents of the Mediterranean Diet (probably the healthiest diet out there) recommend making whole-grains the staple of your diet. What this means is that you’re advised to have them with almost every meal.


  • Chia – Full of omega 3 and omega 6 fatty acids, chia seeds might be the best choice for those who are keeping a ketogenic or some other kind of high-fat diet. Apart from being rich in healthy fats, this food is also rich in minerals like magnesium, calcium, manganese, and phosphorous.
  • Oatmeal – Oats are packed with diet fiber, which can help you with detoxification, as well as promote healthy weight loss.
  • Brown rice – Similarly to oats, brown rice is also full of fiber. This food is also a good source of protein, not to mention that it has all kinds of vitamins and minerals essential for human health.


Plant Oils

Healthy Foods to Eat Everyday

Same as whole-grains, plant oils are also recommended to be eaten in almost every meal. You can use them for frying, but also add them to salads, soups, etc.


  • Olive oil – Probably the healthiest type of oil is the olive oil. It’s full of healthy fats, which reduce the levels of bad cholesterol.
  • Canola oil – Low in saturated fat, Canola oil can also help with the battle against bad cholesterol.
  • Flaxseed oil – An excellent source of alpha-linoleic acid (ALA), a fatty acid with a number of different health benefits.
  • Avocado oil –Famous for a high level of monounsaturated fatty acids, this oil can boost the absorption of other essential nutrients.


Fruits & Vegetables

Healthy Foods to Eat Everyday

Many countries around the world are running the so-called 5-a-day campaign. Basically, they’re trying to encourage the people to eat a least 5 portions of fruit and vegetables every day. We advise you to do the same! Here are some fruits and vegetables you should eat on an everyday basis.


  • Apples – Not only are they tasty, apples are also rich in vitamins and minerals.
  • Bananas – This fruit is super-rich in magnesium, one of the minerals essential for the health of your heart.
  • Lemon – This is definitely one of the healthy foods to eat everyday. This is because you can include it in almost every dish or beverage.
  • Broccoli – Some consider broccoli to be a superfood, thanks to the fact that it’s packed with vitamins and minerals.
  • Spinach – Similarly to broccoli, spinach is also very rich in nutrients, particularly iron.
  • Cabbage – Here’s another vegetable very rich in essential nutrients. What makes cabbage stand out is its extremely low caloric value. So, if you’re trying to lose weight, cabbage is the right veggie for you.


Nuts & Legumes

Nuts & Legumes

You’re advised to eat nuts and legumes between one and three times a day.

  • Peanuts – Rich in protein, peanuts can make you fill full quickly. Unfortunately, they’re high in fat, so perhaps it’s better not to eat them too often if you’re trying to lose weight.
  • Almonds – Apart from being rich in protein, almonds are full of minerals like as selenium and zinc.
  • Chickpea – This is a type of legume that’s super-rich in minerals such as iron. You can eat it roasted, cooked, or as a part of other meals, like hummus or falafel, for example.


Dairy Products

Healty Foods To Eat Everyday

In order to get enough calcium and other nutrients, you are advised to eat dairy products at least once a day.


  • Yogurt – Apart from being rich in calcium and other healthy minerals, yogurt also contains bacteria that are essential for the health of your digestive system.
  • Kefir – Same as yogurt, kefir is also packed with healthy bacteria, which improve the health of the digestive system, while also boosting the immune system.
  • Low-fat cheese – This kind of cheese can be a great source of protein, not to mention that it can make you feel full. So, if you’re trying to suppress hunger, eating low-fat cheese is the right way to do it.



Healthy Eating

If you wanna live a long and a healthy life, fish should be your main source of protein, instead of red meat.

  • Salmon – This type of fish is probably your best source of protein. Salmon contains 20g of protein per 100g. On top of that, same as any other type of fish, salmon is also packed with omega 3 and omega 6 fatty acids.
  • Skipjack tuna – Relatively low mercury level (compared to other types of tuna) makes skipjack a very good choice.
  • Sardine – This fish is very low in mercury and other heavy metals, meaning that you can eat them without any fear for your health.


Final Word

Surely, you won’t die if you eat red meat, simple carbs, and drink alcoholic beverages. Still, we urge you to reduce the consumption of those foods. Why? Because they can have a devastating impact on your health! Instead, our advice is to focus on healthy foods to eat everyday, which are not just good for your body but also taste amazing.


5 Fast Healthy Meals You Should Eat on a Regular Basis

Some physicians claim that the fast food is the main culprit for the obesity around the world. People simply don’t have enough time on their hands to actually cook themselves healthy meals. But is this the real reason? There are some fast healthy meals that can come as a fine replacement for the unhealthy fast food. The problem is that not many people know about them.


Actually, that’s the main reason why we’ve decided to present you with 5 super-healthy meals that can be prepared in a matter of minutes. The best thing is that each of these meals is really delicious, so you have no excuse not to include them in your diet.



The staple of a healthy diet should be whole-grains. These foods help with detoxification, improve the health of your cardiovascular system, and even make you feel full. What this means is that the whole-grain foods can help you not only improve your overall health but also help you lose weight.


One of the best types of whole-grains is oat. So, why not start your day with oatmeal or, as the Brits call it, porridge. This meal is super-easy to make, you just need to pour milk, or some other beverage, over the oats and your breakfast is ready.


Chia Pudding

Fast Healthy Meals

A good alternative to oatmeal is chia pudding. Chia is another kind of whole-grain foods, but unlike oats, chia seeds are full of healthy fats. In fact, you won’t be able to find many other foods that are as rich in Omega fatty acids as chia.


Apart from being super-healthy, chia is also very tasty. We guarantee you’re gonna fall in love with this food if you make chia pudding. This is one of the fast healthy meals that seem ideal to be eaten for breakfast. It’s very easy to make – you just need to mix the seeds with milk, juice, or water. For the best results, we recommend soaking the chia seeds into the milk and leaving it overnight.


Nuts Shake

Nuts Shake

Scientists from Harvard recommend eating nuts between one and three times a day, as a way of boosting your general health. Obviously, the easiest way to eat them is raw. However, there are some ways to make the nuts taste even better. For example, you can make a shake or a smoothie.


Basically, all you need to do is put nuts and milk in a blender and blend it for half a minute. To make it even more nutritious, you can add whey protein to the mixture. The best thing is that you have a freedom to experiment with different kinds of nuts – Macadamia nuts, cashew, almonds, walnuts, Brazil nuts, and even peanuts.




The fact is that Japanese people have the highest life expectancy in the world. Japanese women live up to 90 years of age, on average. The life expectancy for men in Japan is a little lower, 84 years. This is much higher than the life expectancy in America: 81 for women and 76 for men.


It is believed that the main reason for their longevity is the healthy diet. What makes Japanese culture different to others is that the main source of protein is not pork or chicken, but fish. And we’re not talking about any kind of fish – Japanese eat saltwater fish such as albacore, cuttlefish, skipjack tuna, cod, and so on.


What makes seafood such a great choice is that fish is packed with nutrients essential for human health. We’re not talking just about proteins, vitamins, and minerals, but also Omega fatty acids.


A great thing about fish is that you don’t have to spend too much time in order to prepare it. In fact, you can make a traditional Japanese dish called sashimi in just a couple of minutes.


Sashimi is actually a delicacy consisting of thin slices of raw fish. So, basically, all you got to do is slice the fish, put some salt over, and eat it. In order to make sure you don’t get a food poisoning, our advice is to keep the fish in the freezer for at least 24 hours.


Agua Fresca

Fast Healthy Meals

Agua frescas are a popular type of beverages in Mexico and southern parts of the United States. People love them for their taste, but agua frescas can also be very healthy.


Of course, it all depends on which ingredients you decide to use. Typically, agua frescas are made of fruits, cereals, and seeds blended with sugar and water. You can make them healthier by using a sweetener like stevia instead of sugar.


A great thing about agua frescas is that you can drink them whenever you feel like it. You can also get very creative with the recipes, using different combinations of fruits and cereals. The best thing, though, is that this fast healthy drink takes only a couple of minutes to make.


Final Word

There you have it – 5 fast healthy meals and beverages you can eat on a regular basis. Not only will they improve your overall health, they will also help you lose some weight. Still, the best thing about them is that all of these 5 recipes are super-tasty. Try them and you’ll forget all about fast food!


Healthy Snack Foods you can eat for a Keto Diet

When it comes to the best healthy snack foods, people want something easy to prepare and cook. With the busy lifestyle we have today, we often neglect our food choices; we forget to eat healthy foods. Poor eating habits and practices can lead to weight gain and obesity. Let us find out the best snack foods today.

Healthy Snack Foods for a Keto Diet

A ketogenic diet, or better known for its shortened term keto, emphasizes high-protein and high-fat healthy foods to achieve weight loss but still promoting health and wellness. While people probably recognize that the best keto foods are avocado and coconut oil, individuals on this diet don’t just eat any high-fat food. There are several healthy snack recipes for weight loss that do not sacrifice taste and nutrition. Listed below are some examples.


Avocado and Stuffed Eggs Keto Snack

Healthy Snack Foods

This delicious snack relies on the benefits brought about by avocado in a keto diet. The avocado snack has a creamy texture and does not contain additional spices. The seasonings used are merely chili powder, cumin, and fresh cilantro.


The hard boiled eggs, on the other hand, are sliced in half with the yolks removed. Completing this dish is the addition of the seasoned avocado. It is a powerhouse and affordable source of desired meat-free protein. It is an excellent snack for those who are always on the go.



Hearty Macadamia Nuts and Blackberry Bombs

It is composed of the „crust“ of macadamia nuts, with coconut butter and coconut oil, along with blackberries and soft cheese. Making this hearty and healthy dish requires a little effort.


Start by crushing the macadamia nuts, then pressing it into the bottom of the mold or baking dish. Bake the macadamia crust for five minutes or until it is golden brown at 325 degrees Fahrenheit.


Remove from the oven, allowing it to cool. Mix coconut butter, coconut oil, blackberries, mascarpone cheese, lemon juice, and vanilla until it has a smooth consistency. Pour the cream cheese mixture over the baked crust and let it freeze for at least half an hour.


Keto Buffalo Chicken Tenders

Healthy Snack Foods

This dish is close to your all-time favorite chicken tenders from famous restaurants. It is a healthy snack seasoned with gluten-free almond flour without grains. The chicken is baked to perfection until it is crispy as desired, served with delicious sauce.



No Guilt Snack Foods

Healthy snacking is the key to avoid gaining extra pounds. Choosing nutrient-rich and healthy snack foods filled with fiber and protein would make you feel satisfied without the guilt feeling. Here are some of the no-guilt snack foods or healthy snacks recipes:


Sweet Potato Fries

Healthy Snack Foods

This baked fries is full-packed with vitamin A.


Preheat oven to 425 degrees Fahrenheit. Position the flesh-side of sweet potato wedges facing down on the roasting pan. Create a mixture of chili powder (1 1/2 tsp), olive oil ( 2 tbsp) and kosher salt (1 tsp). Bake for 20 minutes, turning once. Remove from the oven, and sprinkle with kosher salt (1/2 tsp).


Keto Turkey Wrap

Healthy Snack Foods

This low-carb dish contains only 75 calories. The turkey wrap is done by spreading honey mustard (2 tsp) on thin slices of turkey (3 slices), topping it with sliced apple (¼ cup), and then wrapping it with lettuce.


Baked Cinnamon-Spiced Apples


These are considered very healthy snack foods, having a crisp apple core. Sprinkle the apple slices with cinnamon and sugar, pop them in the microwave and cook for three minutes.


Add a dollop of nut butter and raisins after taking the apples out of the microwave. These cinnamon-spiced apples provide fiber (3 grams) and much-needed calories without going overboard (90 kcals). The raisins, on the other hand, gives fiber, iron, and vitamin C.




If you think being on a diet will deprive you of the chocolates you love, then you might have to rethink this. You can eat low-fat chocolates, or better yet opt for the dark chocolate. It is rich in antioxidants, and it is also good for the heart and the brain.


Who says you can’t indulge in your favorite dessert? You can also quench your thirst with a chocolate drink (low-fat chocolate milk) without the guilty feeling.


Peanut Butter and Brown Rice Cake

Healthy Snack Foods

You can consume brown rice cake without feeling guilty about your choices because this only contains 35 calories. However, choose a natural peanut butter instead of commercial one to benefit from it. You can drizzle honey or chocolate chips for more flavors.

Best Healthy Snacks for the Heart

Are you looking for healthy snacks on the go? For healthy eating, snacking is very important. No matter how busy you are, it is crucial to check what you eat and make sure it is delicious and nutritious. Let’s go through this list of heart-healthy snack ideas.


Greek Yogurt

Healthy Snack Foods

Mix fresh fruits in plain Greek yogurt (6 ounces) and enjoy the benefits of fiber for your heart’s health. Get 14 grams of protein and energy from its sugar content (20 grams). It is indeed a powerhouse snack food!


Mixed Nuts



Go nuts with mixed nuts for tons of fiber and protein. Nuts provide healthy fat which is good for the heart. It can lower the bad cholesterol (LDL). It can help prevent Type 2 diabetes. Eat a mix of nuts for a healthier heart (1 ounce or 1 shot glass serving) — in moderation.


Hard Boiled Egg

Hard Boiled Egg

It is low in calorie and rich in protein. A hard-boiled egg is good for the heart due to its high amount of choline. It promotes healthy eyes and reduces the risk of breast cancer. It makes you full to stave off sweet cravings, making you productive throughout your day. You can pair it with a vegetable salad and your favorite fruit like apple or banana as desired.


Fruit and Cottage Cheese

Healthy Snack Foods

Choose a low-fat snack with banana and cottage cheese in snack size. It helps you feel full to reduce hunger and cravings for sweet foods.


Whole Wheat Cereal Mixed with Almonds and Dried Fruits

Choose a whole wheat cereal and mix it with dried fruits without adding sugar. The best choices of dried fruits include raisins and apricots. You can add this delicious and hearty snack to your list of everyday healthy snack recipes.

Final Thoughts

With creativity and resourcefulness, you can create healthy snacks on your own. Just be sure to have an idea of what the range of foods to choose on when you’re trying to shed extra pounds or to maintain your weight.


Going on a keto diet will not deprive you of getting your portion of delicious meals. There are many delicious snacks today which are also healthy. Eating the best healthy snack foods is now made possible through the wide range of online resources and tutorials.


Five Delicious and Easy-To-Prepare Healthy Food for Kids

One of the most important responsibilities of being a parent is preparing healthy food for kids. Children need to eat nutritious food to grow and develop healthy bodies and minds. Having a healthy diet and healthy eating habits also prevent future sickness and chronic diseases. However, not all healthy food is considered appetizing by kids. Because of this, serving healthy food for kids becomes both a responsibility and a challenge.


Luckily, there are many tips and tricks to make healthy food for kids. With the right healthy food recipes, fruits, vegetables, and proteins can be easily mixed to create delicious, healthy meals. Parents will find it easy to feed their children balanced meals, as well as show them that nutritious food can also be tasty. There are also snacks they can buy or cook that can replace children’s cravings for junk food. Here are some suggestions for the best snacks or light meals that are healthy food for kids.


Breakfast Cereals

Healthy Foods For Kids

Breakfast cereal is a favorite breakfast or snack choice that is almost always found in diets for kids. It takes five minutes to prepare a bowl of cereal and milk. Kids also learn how to prepare cereal on their own as they grow older.


Cereals are healthy food for kids because they contain fiber, protein, and vitamins. They also contain carbohydrates, sodium, potassium, and fat. And while cereals are processed foods, parents can always find the best choice cereals by going through the brand’s nutrition facts. Healthy cereal brands have lesser amounts of sodium and sugar.


Many cornflake cereal brands and oatmeal cereals are considered healthy snacks for kids. And if they don’t like the taste of those, parents can add bits of fruit like bananas or berries to make it tastier and even healthier.



Which Foods Have Probiotics

Yogurt is a very healthy snack for kids. Not only does it satiate children’s sweet tooth, but it’s also filling and low-calorie. They can easily be bought in supermarkets and aren’t too expensive. Plus, the snack is low-maintenance in preparation. Kids can prepare this snack easily just like cereals or even eat them straight from the cup, especially if the yogurt is flavored.


Yogurt is a good part of diets for kids because of its versatility. They can be used to make homemade desserts like fruit pops or can garnish salad as a dressing. Frozen Greek yogurt, in particular, becomes a tasty treat during the summer. And like cereal, yogurt can also be mixed with fruits and even with vegetables.


Yogurt is also very rich in calcium, potassium, and vitamin D. It also has probiotics, making it healthy food for child growth and digestion. It’s also rich in protein, so it’s a good snack to pack for kids for school too. However, parents must also consider whether their children are lactose intolerant and find other healthy snacks if this is the case.



Healthy Foods for Kids

Legumes are often part of many healthy food recipes. There are many kinds of legumes to choose from, especially if a child is allergic to peanuts, which is the most popular legume. Beans like baked beans, lima beans, or black beans are legumes often cooked in many recipes. Chickpeas and black-eyed peas are also examples of legumes.


These food are high in protein, rich in fiber, and low in fat, making them excellent energy sources for kids. They are also packed with vitamins and minerals like folate, iron, potassium, and magnesium. Many children also find legumes very tasty, so they are considered good healthy food for kids.


There are simple recipes parents can use to incorporate legumes in diets for kids, such as hummus. Legume recipes can be used as dips for bread and crackers and can even be used together with a healthy recipe for tacos or soup. Peanut butter is also considered a good snack because it’s tasty and goes well with celery sticks and apple slices.



Healthy Foods for Kids

It’s a surprise to hear that popcorn is a healthy food for kids. But the healthy popcorn discussed here isn’t what we usually find in movie theaters or supermarket racks. In fact, kids should be discouraged from eating oil-popped and microwaved popcorn.


The healthiest popcorn can be made the old-fashioned way by air popping organic kernels using an electric popcorn popper. Dry kernels are inexpensive and can easily be added to the family grocery list. Air-popped popcorn is a good source of whole grains, enough fiber, and antioxidants.


Since they aren’t oil-popped, it is low in calories and is a great alternative to snacks like potato chips. They can also be drizzled with toppings and stirred with other ingredients to make a tastier snack.


Fruits and Vegetables

Healthy Foods for Kids

It is a given that a healthy food list should include fruits and vegetables. Fruits are known as nature’s candy for their sweetness and can always be found in supermarkets. They are packed with vitamins and minerals that are too many to name one by one. Dried fruits, like raisins, also have high nutritional value. Luckily, many children enjoy a variety of fruits whether they are sweet or sour.


Vegetables may be harder to serve to children, but parents can incorporate them into healthy snacks for kids. Lettuce can be mixed with other healthy food such as tuna, egg, and cheese to make a healthy tuna salad or sandwich. Bell peppers can be cooked with cheese and slices of meat to make a vegetable pizza. Sweet potato slices are good alternatives for French fries, and so on. It takes hard work and creativity, but vegetables can become the healthiest and most delicious snacks for kids.


Taking time to make healthy food for kids is a valuable experience parents should take seriously. Not only does it help their children grow into fit adults, but it also instills good eating habits at an early age. And healthy food doesn’t always have to be expensive or bland. Healthy food for kids, especially the examples above, can be prepared in a variety of ways that kids will enjoy and love.


Benefits of Walking That you Should Keep in Mind

There are many known benefits of walking. It is easy to do and the benefits are promising. It is like a “miracle drug” or “wonder drug” that promotes healing, health, and wellness. It only takes a minimum of 30 minutes brisk walking to gain health benefits such as stronger bones, weight loss, increased cardiovascular fitness, endurance, and greater muscle power. The risks of developing medical conditions like diabetes, heart disease, and osteoporosis are greatly reduced.


Choose Walking for Better Health

Walking does not require any special equipment. It is a low impact exercise and anyone can do it anywhere and anytime. It is done based on the person’s own pacing, capability, and desired benefits. Walking is recommended for the elderly, those who are obese or overweight, or anybody who has not exercised for a long period of time. Everyone can gain the benefits of walking.


Brisk walking means that you still have the ability to converse or talk but not sing. Walking at least 30 minutes a day is a great way to start your day. If you are having difficulty walking for 30 minutes, you can do intervals, such as 10 minutes three times daily. You can build regular physical activity through walking until you achieve fitness improvement.


You can use a walking weight loss calculator available online. This tool helps you in monitoring your progress if your intention is to lose some extra pounds. You can download this app in your smartphone so you can take it with you anywhere. The morning walking benefits are promising, so take advantage of this simple exercise. Walking can take place in many scenarios such as walking with your dog in the park, walking to buy some stuff in a local store, and using the stairs.


You might have asked the question, “What are the benefits of walking daily?” Specifically, walking can help in increasing your pulmonary and cardiovascular fitness. It can help reduce the risk of stroke and heart disease. Walking can help improve the management of medical conditions like hypertension, diabetes, muscle and joint pains, and high cholesterol levels. It helps in building stronger bones and improvement of posture and balance.


Walking Should Be Simple and Easy

Benefits of Walking

Walking should not be stressful. Walk gradually and at your own pace to reap its benefits. It is important to do warm up by walking slowly. Begin with a leisurely walk to give your muscles enough time to warm up. Stretching your legs is a good idea to warm up your leg muscles, particularly the back of your thighs and your calves.


Avoid bouncing or jolting because it can overstretch your muscle tissue, causing muscle tenderness and stiffness. Wear light and comfortable outfit when walking. If you dress too warmly, it can cause increased sweating and temperature build up. These factors can lead to skin irritation and discomfort.


Physical and Mental Effects of Walking

Walking is a great way to increase your power, strength, and endurance. It increases blood circulation for proper oxygenation of brain cells and other internal body organs. It helps in regulating body temperature through sweating and release of toxins outside the body. If you are experiencing body pains and muscle stiffness, walking can also help. The human body is naturally designed to move, and walking can address this need and demand for a longer life.


There are many benefits of walking to mental health. It helps in the increased production of “happy” hormones such as serotonin. This hormone is responsible for the upbeat and uplifting mood, the feeling of joy and contentment, and general feeling of positivity or optimism. Increase productivity in your job by walking before going to work. It increases creativity, focus, and energy to prepare the body for a full day of work.


It is important to visit your doctor before you start a new fitness program, most especially if you are more than 40 years old. You should wear comfortable and loose clothes, as well as the right footwear to prevent shin splints and skin blisters. Avoid sunburn or too much exposure to UV rays by wearing sunscreen sunglasses, hat, and long sleeves. It is also helpful carrying an umbrella or stick to fend off unfriendly dogs. Avoid walking in areas where there are large waves or cliff edges.



Walking should be part of your everyday activities to achieve health and wellness. It is relatively simple and easy to do. Once you are used to it, even at least 30 minutes or in intervals, you will gain the benefits of walking.