Tag: health

Sometimes when you’re out and about, you just need a meal fast.

But you don’t have to resign to the fact that you’ll just have to eat unhealthy because you’ve chosen a fast food joint.

There are healthy alternatives mixed in among all the fattening choices.

Your best bet is to learn what makes each item unhealthy and choose one of the healthy items.

It’ll also help if you study the menus of some of your favorite fast food restaurants. You’ll most likely be able to look up their nutrition facts online.

Here’s a list of some things to look for:

1. Grilled Meats. Grilled meats are a much healthier way of cooking rather than deep fried, breaded meats.

If the fast food place you’re visiting has the option of choosing crispy or fried chicken versus a grilled patty, choose the grilled one.

2. Skip the Cheese. While eating some cheese is okay once in awhile, you should avoid it when it comes to keeping fast food calories down.

Order the hamburger instead of the cheeseburger.

3. Healthier Sides. Some fast food places will offer alternatives to a side of fries.

You should inquire about this because you may be able to opt for some healthy fruit or salad instead.

4. Don’t Super Size. While it’s tempting to grab some extra food for just a few pennies more, it’ll bump up your portion size far more than you should be eating in one sitting.

5. Diet Soda. Some people will laugh at the person who orders the big greasy meal and then orders a diet soda, as if it’ll make a difference.

Well it does make a difference, but you need to avoid the big greasy meal in the first place!

Healthy Meals At Popular Restaurants

 Here’s a list of some healthy choices you can make at some of the most popular fast food restaurants:

1. Taco Bell. Taco Bell has come out with a “Fresco Style” menu that allows you to choose popular menu items in a lower calorie style.

A menu item ordered fresco style will come back with a special healthier salsa and it’ll also lack cheese.

2. McDonalds has made recent strides toward a healthy menu also. They now offer an extended list of premium salads.

However, it’s still easy to get fooled into thinking something is healthy when it really isn’t.

Make sure you use a low fat dressing on your salad and opt for the grilled chicken.

If you grab the ranch and crispy chicken, you may as well be ordering a Big Mac!

This sandwich shop is one of the most popular healthy and delicious fast food choices.

It’s truly easy to choose a sandwich that’ll be good for you when they have a full menu of items that contain only 6 grams of fat or less.

But make sure to avoid the creamy, full-fat dressings.

3. Wendy’s. If you order a value meal you can definitely opt out of the fries. You can substitute for a baked potato, mandarin oranges, and more.

4. Burger King. Like the rest of the popular fast food chains, Burger King has followed suit and made changes.

You can opt for healthier alternatives like salads, chicken and fish.

5. Chipotle is a Mexican restaurant that is gaining popularity. They have come under scrutiny for offering oversized portions.

To combat the portion size, you can simply cut your meal down in half and save the rest for later.

It’s also best to order your meal as a bowl instead of a burrito, because the tortilla shell alone can really pack on the calories.

For all other restaurants, you can make an educated decision about the healthy items from the menu. If you’re unsure, ask an employee about their healthy options.

How do you feel about eating healthy when you eat out?

How has eating healthy been difficult when you eat out?

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

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There are certain health-offending foods out there that are so bad for your health that they can do some real damage, even in small quantities.

While it’s true that everything is okay in moderation, you’ll be doing your body a good service by keeping some of the worst food to a minimum.

Chances are there are healthy food alternatives that you can introduce into your diet that you’ll actually enjoy.

While you may still miss some of the offending foods, you can save them for special occasions and, instead, indulge in some new healthier foods.

Here is a list of some of the top offenders:

1. French Fries. French fries are everywhere. While some fast food places are currently offering alternatives to French fries, for the most part they’re still served as a standard.

Potatoes can be healthy when cooked in certain ways, but you should avoid deep-fried potatoes, like they are in most restaurants.

If you enjoy potatoes, consider eating a baked potato or opt to enjoy mashed potatoes.

Also, try to have more sweet potatoes as they’re packed with even better vitamins and fiber.

2. Donuts can be delicious treats, but the calories and fat content add up quickly.

While it’s okay to have a little treat, most people end up eating more than they should.

If you’re looking for a good alternative to this popular morning treat, consider a plain whole grain bagel and some fresh fruit.

You can also try banana, pumpkin, or zucchini bread.

3. Ice Cream. Ice cream can be a popular way to end an evening, but definitely save this treat for special occasions only.

The fat content is high and bedtime is the worst time of day to eat high calorie foods.

The good news is that there are some healthy treats similar to ice cream that you can enjoy instead.

Try some low fat alternatives like Italian Ice or Tofutti.

4. Fruit Smoothies. Fruit smoothies make the worst offender list because they’re a health food in disguise.

Sure they are made of fresh fruit, but there is often added sugar and/or cream. They’re also often served in large portions.

This means that one smoothie may even eat up all of your calories for the day.

You can combat this problem by making your own smoothies out of lower calorie fruits, or you can opt for smaller portions or diet smoothies.

5. Pies are another dessert item that’s best left for a special occasion. They’re packed with extra sugar and, often, large amounts of trans fat.

One slice of pecan pie can actually top the 500 calorie mark.

You can attempt lower calorie pies by using more fruit and less sugar, cream and nut additives.

6. Chocolate is certainly a tough one to give up! It tastes great and can even make you feel better.

However, it’s high in calories and fat and, therefore, should be limited.

If you must have chocolate opt for dark chocolate in small quantities because it actually has the health benefit of antioxidants.

7. Margarine. While margarine was once advertised as a healthy alternative to butter, it’s actually not.

It doesn’t contain cholesterol, but many cheaper varieties contain trans fatty acids.

Data is coming back about the health risks of consuming trans fats, so they’re best avoided all together.

Your best bet is to use smaller quantities of butter when necessary, or opt for margarine that is labeled as trans fat free.

Low Fat Alternatives

You’ll find that most of the offenders have lower fat alternatives.

While they may not taste as good to you at first, it’s best for you and your health in the long run.

Keep in mind that you can indulge yourself every once in awhile, but control is key.

How do you feel when you know you are eating something healthy?

Which among the food listed above do you eat more often? Why?

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

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Personal self-care involves many different aspects of your overall being.

As a matter of fact, personal self-care means you need to take care of yourself inside and out.

By doing this, you’ll not only feel better about yourself, but about any situation you encounter.

If you are not mindful of your mind, body and spiritual needs, then you’re looking disaster right in the eye.

This disaster can come in the form of emotional and physical distress.

Top 10 Ways to Care for Your Mind, Body, and Spirit 

There are countless ways to take care of your mind, body, and spirit.

By applying these tips into your daily routine, you will significantly improve the quality of your life.

Let’s go through the ten ways to take care of yourself:

• Eat Healthy Foods – Incorporate as many raw foods as possible, such as fruits and vegetables.They contain the essential nutrients needed to function at your best, both physically and mentally.

  Try to have a diet that consists of at least 60% raw foods, if not more.

• Exercise – Exercising just a few days a week can make a huge difference in how you feel about yourself, both mentally and physically.You’re doing something healthy with your body and you’re also releasing endorphins that are known to make you feel happy!
• Quality Sleep – Make sure you get enough sleep at night. Sleep deprivation can make you nervous, cranky, and prevent you from thinking clearly.

• Prayer and Meditation – It is important to have a connection to something or someone higher than yourself. Prayer puts things into perspective and provides balance.

• Self–Reflection – Self-reflection is important because it allows you to take a deeper look into yourself. Focus on the things that are positive for a good sense of well-being.

• Alone Time – Make sure you make time for you. You have to be alone once in a while to re-connect with yourself.You can use this time to write in a journal, pray, or meditate. Enjoy the silence!

• Social needs – Personal relationships are very important; after all, we all need social interaction.  Enjoy a regular night out with friends far away from work.

• Respect yourself – You can’t do any of these things unless you have self-respect. Don’t respect yourself because of the things you do in your life.Respect yourself because of who you are on the inside.

• Exercise Your Brain – You have to constantly stimulate your brain. Do this by working puzzles or playing computer games that involve some sort of strategy.Doing this will keep you sharp and ready for anything.

• Be Organized – Keep your life tidy and organized. Set up a routine in which you can actively incorporate these personal self-care tips in your day.

You Do Have the Time!

If you’re saying, “But I don’t have time for any of this,” don’t fret. You don’t have to incorporate all of these things every single day!

Some of these self-care tips will naturally fall into place over time and others will need to be implemented on certain days of the week.

Make yourself a schedule and stick to it.

You’ll feel a much greater balance in your life and you will gain the confidence and strength to accomplish anything!

Why is there a need to care for the mind, body and spirit?

How has this given you a healthy perception of life?

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

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I am happier and more productive when I am healthier. For this reason, I make positive choices for the best of my body, mind, and spirit.

I start by eating right. Even though it takes longer and may cost a little more, my body deserves quality foods that will help me be healthier, feel better, and even live a more prosperous life.

I am a part of nature and I choose to eat as close to nature as possible, choosing whole, fresh foods whenever I can.

I have let go of my craving for processed foods because I know cravings subside after a few short days of healthy eating.

I also choose to exercise regularly. It doesn’t have to be a formal program at the gym, but it can be something as simple as walking with my partner or children after dinner.

I make a point of getting my body moving each day.

I exercise my mind. Although, there’s nothing wrong with the occasional television show, I feed my mind primarily with books, programs and discussion that allow me to learn and grow.

I also nourish my soul with regular communion with my Creator. No matter how busy I am, I take a few minutes each day for prayer and meditation.

I meet regularly with other spiritually minded people because I know, together, we can help each other achieve greater depth and understanding.

How are you taking the time to eat food that is good for your body?

Have you fed your mind anything nutritious lately?

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

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Headaches are one of the greatest productivity killers. When you’re trying to get something done and a headache comes on, it’s game over.

Even if you try to make it through, you’re not going to be nearly as productive and you’re likely going to be more miserable than ever.

While it’s no fun, there are some natural and simple methods to cure your headache!

The Quick and Natural Way to Cure Headaches

 The idea behind relieving a headache is to do it naturally and quickly. There are plenty of over-the-counter medications, but they have their own side effects that just create a new problem.

If taken too frequently, headache medicines may even lose their effectiveness.

Here are some natural headache remedies that you can use to quickly eliminate that headache:

• If you’re at home, take a warm bath. Many headaches are caused by contracted muscles and a hot bath will relax those muscles.This is especially great for tension headaches.

• If it is a stress headache, exercising can relieve it. Taking a walk to increase blood circulation can help dramatically.

• If the headache is caused by dehydration, drinking water can help, but it may take several glasses until the problem is solved.

• Massaging the shoulders and neck can relieve a tension headache. This is because the tightened muscles causing the headache are loosened.

• For a caffeine, sinus, or allergy headache, a cold or hot compress can make the headache go away.

• Try to sleep the same hours every night. Too little or too much sleep can cause headaches. You also want to try to keep a consistent bedtime.

• Try not to sit, stand, or work in the same position for long periods of time. This can put strain on your back, shoulders, and neck.This strain can lead to a tension headache, so change position frequently to keep this from occurring.

• If bright lights make your head hurt, avoid them. If you already have a headache, try to sit in a room with minimal light.People with migraines tend to benefit from this technique.

• Reduce your intake of caffeine in order to avoid caffeine headaches. This can be one of the worst types of headaches.Unfortunately, there are many people who attempt to solve this headache by taking in more caffeine.

  The problem is that this type of headache tends to be caused by caffeine withdrawal, so it’s a catch 22.

• Avoid foods that trigger headaches. If you notice a pattern that your head hurts after eating a certain food, that is your sign to avoid it.Try eating organic fruits and vegetables because of their nutritional value and health benefits.

Since everyone is different, different remedies will work for different people.

You may need to experiment to find out which one is going to work best for you. Once you find your remedy, stick to it.

How to Prevent Headaches 

You can prevent headaches by controlling your stress levels, exercising, and eating balanced meals.

All of these go hand-in-hand because stress can be relieved by exercising and eating healthy foods.

It may require a lifestyle change, but you’ll not only feel better but you’ll relieve the majority of your headaches!

By implementing these changes and eliminating your headaches, you’ll boost your quality of life and get more done.

How have headaches caused you stress in your daily life?

Which tips do you find most useful?

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!