3 key strategies for having healthy food available when you need it. These make meal planning a no-brainer.

If healthy food is around you and convenient, you’re more likely to eat it. If you have a trusted system for making healthy food available, you don’t have to decide to eat well… you just show up and do it.

Source: 3 key strategies for having healthy food available when you need it. These make meal planning a no-brainer.


6 Ways to Boost Your Immunity by Christmas – Men’s Journal

The holiday season is a war zone for your immune system, rife with germy airplane cabins, family induced stress, and the punch bowl at your office holiday party. It takes everything you have just to avoid feeling under the weather. Here’s what the pros recommend to fend off bugs and send the sniffles packing.

Source: 6 Ways to Boost Your Immunity by Christmas – Men’s Journal

5 Things You Didn’t Know About Nutella


Nutella is a sweetened chocolate hazelnut spread manufactured by Italian company Ferrero. It was first rolled out in 1964, and has become a thing of cultish devotion for millions of people worldwide. But even though this spread is ubiquitous these days, we bet that there are some things you didn’t know about this sweet spread.

Source: 5 Things You Didn’t Know About Nutella

Do McDonalds Burgers Rot?


In 2010, New York photographer Sally Davies put a McDonald’s hamburger and fries in a jar. Five months later, the food still looked edible while KFC fries bought and stored on the same day were white and furry with mould. Marion Nestle, chair of NYU’s food studies program, told Salon that McDonald’s would have to use “a lot of sodium propionate* to prevent bacterial or mold growth.” Davies continues to take photos of the same meal and post them on her website; as of July 2015, it has not noticeably disintegrated.

  • Chemically synthesized sodium propionate is most commonly used as a preservative in the food industry. It prevents the growth of mould and some bacteria, thereby prolonging the shelf life of packaged baked goods. According to the Code of Federal Regulations, sodium propionate is generally recognised as safe when used as a food additive. It is also used to prevent mould growth in packaged and processed cheese products.


So a question: If mould and bacteria don’t want to consume it, why would we feed it to our family?

The Importance Of Staying Hydrated

Flavored-Water-2-2When it’s warm, your body perspires more to help you cool down. And depending on the temperature, humidity, and the nature of your activity, you might not even realize how much you are perspiring.

Don’t rely on thirst alone to tell you how much you need to drink. To keep those muscles working and avoid fatigue; it’s extremely important to drink plenty of liquids before, during, and after the activity.

I tell my clients to drink water if they have a craving, a headache, are constipated, hungry, etc. Water is so beneficial, easy, and can be free, yet so easily overlooked.

It’s really a no brainer (actually your brain is 90% water!!!). Your body is about 70% water, the majority of your blood and every cell in your body is composed of water. Therefore, you need water to function properly.

As with most things, the amount of water for each person is very personal, but if your pee isn’t mostly clear, you most likely aren’t getting enough.

Some suggest 8 (8 oz) glasses a day while others suggest take your body weight (in pounds), divide it in half and drink that many ounces. you just need to listen to what your body needs.

Carrying a water bottle with you will make sure that you are drinking enough water and will cut  your risk for dehydration, which can be a serious matter.

Below there is a list of benefits of water:

  • Increases Energy & Relieves Fatigue
    Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!
  • Promotes Weight Loss
    Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed before meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!
  • Flushes Out Toxins
    Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).
  • Improves Skin Complexion
    Moisturises your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-ageing treatment around!
  • Maintains Regularity
    Aids in digestion as water is essential to digest your food and prevents constipation.
  • Boosts Immune System
    A regular water drinker is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.
  • Natural Headache Remedy
    Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.
  • Prevents Cramps & Sprains
    Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.
  • Puts You In A Good Mood
    When the body is functioning at its best, you will feel great and be happy!
  • Save Money!
    Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!


So you can see, the benefits of drinking an adequate amount of water daily really are many.

Water doesn’t have to be boring. You can make your own water infusion. It is simple. Ingredients are water and fruits. Herbs are optional.


5 weird signs you’re vitamin deficient | Fox News

When your body is trying to tell you something— for example, that you’re skimping on critical vitamins— it may go to some strange lengths.

Here are five unusual warning signs that you may be vitamin deficient. The good news: Most are fixable with dietary tweaks—all the more reason to make nutrition a top priority. But if food cures don’t work, be sure to check in with your doctor.

Source: 5 weird signs you’re vitamin deficient | Fox News

Vitamins & Minerals, What Are They? And Why Do We Need Them?

Vitamins and minerals are essential nutrients your body needs in small amounts to work properly. Most people should get all the nutrients they need by eating a varied and balanced diet.

What are vitamins?

There are two types of vitamins: Fat-Soluble and Water-Soluble.


Fat-soluble vitamins

Fat-soluble vitamins are found mainly in fatty foods and animal products, such as vegetable oils, milk and dairy foods, eggs, liver, oily fish and butter.

While your body needs these vitamins every day to work properly, you don’t need to eat foods containing them every day.

This is because your body stores these vitamins in your liver and fatty tissues for future use.

These stores can build up so they are there when you need them.

However, if you have much more than you need, fat-soluble vitamins can be harmful.

Fat-soluble vitamins are:

Vitamin A, Vitamin D, Vitamin E, Vitamin K


Water-soluble vitamins

Water-soluble vitamins are not stored in the body, so you need to have them more frequently.

Foods Containing Vitamin B12
Foods Containing Vitamin B12

If you have more than you need, your body gets rid of the extra vitamins when you urinate. As the body does not store water-soluble vitamins, these vitamins are generally not harmful. However, this doesn’t mean that all large amounts are necessarily harmless.

Water-soluble vitamins are found in a wide range of foods, including fruit, vegetables, potatoes, grains, milk and dairy foods.

Unlike fat-soluble vitamins, they can be destroyed by heat or being exposed to the air. They can also be lost in water used for cooking.

This means that by cooking foods, especially boiling them, we lose some of these vitamins. The best way to keep as many of the water-soluble vitamins as possible is to steam or grill foods, rather than boil them, or to use the cooking water in soups or stews rather than pouring it away.

Water-soluble vitamins are

Vitamin C, The B Vitamins. Folic Acid.

There are also many other types of vitamins and minerals that are an important part of a healthy diet.
What are minerals?

Essential minerals include calcium and iron, although there are also many other types of minerals that are an important part of a healthy diet.

Minerals are necessary for three main reasons:

building strong bones and teeth, controlling body fluids inside and outside cells, and turning the food you eat into energy

Minerals are found in foods such as meat, cereals (including cereal products such as bread), fish, milk and dairy foods, vegetables, fruit (especially dried fruit) and nuts.

What are trace elements?

Trace elements are also essential nutrients that your body needs to work properly, but in much smaller amounts than vitamins and minerals.

Iodine Molecule
Iodine Molecule

Trace elements are found in small amounts in a variety of foods such as meat, fish, cereals, milk and dairy foods, vegetables and nuts.

Examples of trace elements are iodine and fluoride.


To Be Continued………..

What are carbohydrates and how many ‘carbs’ do you need? | Herbalife

Everything you need to know about carbs. As much as people talk about carbohydrates, you’d think that everyone knows where we get our “carbs” and how much carbohydrate we should be eating every day – or not. In truth, carbohydrates have been both praised and punished… in part because they’re largely misunderstood.

Source: What are carbohydrates and how many ‘carbs’ do you need? | Herbalife

Don´t Throw the Avocado Seeds Away!

Avocado is one of the most complete and beneficial fruit for our health, plus the avocado seed is very powerful and useful.

Over 65% of the amino acids we require can be found in the avocado seed. It also contains more fibre than many other foods.

  • It is very effective in combating arthritis, as it’s an anti-inflammatory.
  • The avocado seed helps reduce inflammation of the gastrointestinal tract. Also useful for diarrhea, it can be used to make medicines for infections and stomach problems. (The antioxidant known as phenolic compound found in the seed is known to help alleviate pain from gastric ulcers due to the anti-viral and antibacterial properties.)
  • It is a good source of rejuvenation, according to recent studies, it was found that this increases the level of collagen, helping to make your skin firm and reduce wrinkles.
  • Strengthen your immune system and helping to prevent disease.
  • Very effective when it comes to burning fat, it also gives us is feeling full we need to lose weight.
  • Contains high levels of energy to help you keep energized all day.
  • The consumption of this seed can be eaten in salads, make tea, smoothies or shakes.
  • Avocado seed prevents the growth of tumours thanks to it having a flavonol content. (The flesh and the skin of the avocado contain only 30% of the antioxidants, while 70% are found in the seed alone. The antioxidants are the ones that help prevent heart diseases, lowering the cholesterol and prevent different sorts of illnesses.)

How to Extract the Avocado Seed

  • Take a knife and slice open the avocado vertically from both sides. It should open easily if it is ripe. Take out the seed.Then, you can do either of two things with it.
  • Put it in a plastic bag and smash it with a hammer and then put it in a blender with other ingredients such as banana, spinach or other dark green vegetable, dates etc. in order to make a smoothie.
  • Or if you have a more powerful blender you can put it in with the rest of the ingredients without crushing it. Just make sure to add some water.
  • Drink your avocado seed smoothie and enjoy a healthier life.




Game of Life

Imagine that you had won the following prize in a contest: Each morning your bank would deposit £86,400 in your private account for your use. However, this prize has rules: They are:

1. Everything that you didn’t spend during each day would be taken away from you.
2. You may not simply transfer money into some other account.
3. You may only spend it.
4. Each morning upon awakening, the bank opens your account with another £86,400 for that day.
5. The bank can end the game without warning; at any time it can say, “Game Over!” It can close the account and you will not receive a new one.

What would you do?

You would buy anything and everything you wanted to right? Not only for yourself, but for all the people you love and care for. Even for people you don’t know, because you couldn’t possibly spend it all on yourself, right? You would try to spend every penny, and use it all, because you knew it would be replenished in the morning, right?


Each of us is already a winner of this prize. We just can’t seem to see it. The prize is TIME

1. Each morning we awaken to receive 86,400 seconds as a gift of life.

2. And when we go to sleep at night, any remaining time is not credited to us.

3. What we haven’t used up that day is forever lost.

4. Yesterday is forever gone.

5. Each morning the account is refilled, but the bank can dissolve your account at any time WITHOUT WARNING…SO, what will YOU do with your 86,400 seconds? Those seconds are worth so much more than the same amount in pounds. Think about it and remember to enjoy every second of your life, because time races by so much quicker than you think.

So take care of yourself, be happy, love deeply and enjoy life! Here’s wishing you a wonderful and beautiful day. Start “spending”…