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9 Health Benefits of Having Breakfast and Quick Breakfast Options

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9 Health Benefits of Having Breakfast and Quick Breakfast Options

When running late, we always tend to skip breakfast. Breakfast is treated like the most obvious thing to skip when it should be the last thing you skip. When you skip breakfast, you are letting your body know that it will not get fuel to burn for a while, so it has to conserve energy from the last meal it had. This causes your body to start storing fats because your metabolism slows down.

When you choose what you eat for breakfast, always focus on getting a balanced diet. Include whole foods that are filled with minerals, proteins, dietary fiber, fatty acids, and vitamins, meaning nutrient rich. Include eggs, yogurt, milk, fruits, oatmeal, whole wheat toast, wheat pasta, mixed nuts, etc.

Calorie-filled sugary food, sugary cereals, white bread, processed food, etc. can cause more damage than you can imagine. Yes, they are quick bites, but they can be harmful to your body in the long run. After I talk about the health benefits that you reap from having breakfast, I will give you some quick breakfast options for when you are running late.

1. It gives your body strength and energy

Eating a healthy breakfast gives you the energy to go about your day. You need to be fully charged to tackle all the things you need to throughout the day. This isn’t possible if you haven’t had anything in the morning. Your body will be running on the leftover energy from the last night’s meal, most of which has already been consumed by your body.

2. It helps lessen frequent food cravings

9 Health Benefits of Having Breakfast and Quick Breakfast Options

When you eat a full breakfast, you have a lot to work on till you reach lunch. When you skip breakfast is when you opt for fast unhealthy food. Something to munch on so that you can sustain yourself till lunch. If you see yourself reaching for fast food quite often before lunch, you should start including more nutrients in your breakfast and start eating breakfast if you don’t already.

3. It helps consume less sugar

When your body has received the required energy in the form of breakfast, you will stop craving something to put in your body. Mostly we lean towards things that are heavy in sugar content. Energy drinks and caffeine aren’t exactly your friends. Yes, they give you instant help but are very detrimental to your health in the long run.

4. It helps you control your appetite

This one ties in with two of the things we talked about. When your stomach is empty, and you are waiting for the lunch hour to strike, that is when you binge-eat junk food. The stress of having to wait for lunch, combined with the other stresses of your life makes you eat more sugary food. If you already have something healthy and filling in your body, it becomes easy to not eat junk food.

5. It helps you lose weight

9 Health Benefits of Having Breakfast and Quick Breakfast Options

Many dieticians will tell you how vital breakfasts are to losing weight. Losing weight doesn’t mean starving yourself. It means you need to eat food that is nutrient rich and has fewer calories. This helps you lose weight. Include vitamins and proteins in your breakfast. Proteins are the base of a lot of breakfast options anyway. Try including omega-3 fatty acids as well.

6. It boosts your immunity system

One of the reasons to incorporate fruits in your breakfast is to boost your immune system. Citrusy fruits are said to be best for it. The antioxidants you receive from the fruits help strengthen your immune system and your body.

7. It increases your bone strength

A lot of breakfast options include dairy products. We all know that calcium is the main component needed for our bone strength. Breakfast options that include milk, cheese, yogurt (pretty much anything that is made of milk), egg whites, etc. help you strengthen your bones.

8. It helps increase memory

Carbohydrates are also one of the essential nutrients for your brain. Incorporating them in your breakfast helps your memory and concentration levels. Having mineral rich breakfast is also related to better cognitive skills.

9. It helps maintain psychological health

Focusing on your psychological health is as important as your physical health. Your sustenance depends on both. Food items benefit your brain, depending on what you eat. Food enriched with potassium and magnesium is great for your brain. Consuming a well-balanced breakfast can help you maintain your psychological health because you are starting your day with caring for it.

Quick and healthy breakfast alternatives when you are running really late-

9 Health Benefits of Having Breakfast and Quick Breakfast Options

1. Fruits – Most fruits don’t need you to prep them. Grab an apple or a banana while you bolt out the door to catch your uber. You can also have fruits like watermelon, muskmelon, papaya precut in your refrigerator to grab for busy mornings. This can also be turned into a fruit salad container to take along.

2. A glass of milk – It doesn’t take much time to pour a glass of milk and drink it, neither does it need a lot of effort from your side.

3. A glass of juice – If you have no time to make fresh juice, try making it the night before. It doesn’t take long to make juice either. You just have to blend it in the blender, and you are good to go. Don’t go for packaged juice, most of them have high sugar content.

4. Smoothie – If you have a little bit of time, then add more to your blending jar full of fruit that you were going to turn into juice and turn it into a healthy and filling smoothie.

5. Yogurt smoothies – Talking about smoothies, how can I not talk about one of the most popular and my favorite option – yogurt smoothie. Yogurt smoothies are an excellent quick breakfast option to have or leave your house with. Along with some low-fat yogurt pop in some fruits like mangoes or bananas or some berries and you have yourself a quick healthy drink.

6. Eggs – Eggs, in any form, are quick and healthy to make. You can have boiled eggs if you plan. You can boil the eggs the night before or put the eggs to boil while you are doing your morning chores, and by the time you are done, you will have boiled eggs. You can also quickly scramble the eggs or make an omelet. The possibilities of a healthy breakfast with eggs are endless here.

7. Oats – Oats are the epitome of healthy breakfast when it comes to representation. Grab some quick-cooking ones, and you are good to go.

9 Health Benefits of Having Breakfast and Quick Breakfast Options

With planning, you will be able to have proper healthy breakfast every day, but on days you really can’t afford to spare some time, use these breakfast options to still keep yourself nutritiously fueled.

Health

The Good Side of The COVID Crisis

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I know you must be feeling skeptical about this; I mean, what can be good about anything that has to do with the COVID-19 pandemic, which brought the world to a halt? 

But there are some silver linings and corners of positivity in this whole scenario. Here we will list out all the good things that have happened or are happening right now due to the crisis we are facing!

Nature is Thriving

With less human activity and reduced water traffic, the waters in the canals of Venice are becoming clearer by the day. Fleets of white swan were spotted in the waters, a rare visitor over the last several years. 

In Mumbai’s Marine Drive, schools of dolphins were seen playing around, as the ports were closed, and barely any water traffic and pollution were there to keep them away. Unusual sightings of dolphins have also been reported from the ports of Cagliari, Sardinia. Devoid of ships, as seen on a typical busy day, the marine lives thrive and have relief in the peaceful, calm, human-less waters!

Herds of deer were seen roaming around in Japan’s streets. With no crowds or traffic, the animals were seen having a gala time exploring the usually busy and bustling city streets.

More than 70,000 Olive Ridley sea turtles were seen nesting on an empty beach in Odisha, located along the eastern coast of India. These beaches, usually abuzz with human activity in the tourist seasons, were deserted because of the nation-wide lockdown in place, and thus left at peace for these turtles. While in Brazil, 97 Hawksbill sea turtles, a critically endangered species, hatched on a deserted beach. Moreover, a similar occurrence has been reported in Florida, where a high number of Leatherback turtles have surfaced on the shores. 

In Canada, orcas have been spotted swimming further into regions where they were not seen venturing before. In fact, dolphins, seals, and other marine animals have been spotted in areas where they have not been seen for decades!

In Llandudno, North Wales, usually shy mountain goats came down from the higher altitudes and were seen freely roaming the streets of the town. Meanwhile, wild boars were seen exploring Barcelona’s city streets, an incredible sight in the bustling and one of the busiest parts of Spain. 

In San Francisco, packs of coyotes were sighted roaming on the streets, whereas in Nara Japan, Sika deer were seen exploring empty streets and subway stations. 

In South Africa, wild penguins were spotted roaming the streets, and in Argentina, sea lions were seen chilling out near storefronts!

Cleaner Air

With less number of vehicles, shutting down of factories and industries, the air has become cleaner in unprecedented ways. Recently, residents in Jalandhar, India, were able to see the Himalayas’ Dhauladhar range from their houses due to cleaner air. 

Moreover, Delhi, the country’s capital and one of the most polluted metros on Earth, recorded good air quality index levels for the first time in several years. Other big cities like New York, São Paulo, London, Bogota, and others have also recorded better air quality due to lower pollution levels. 

In Italy, air pollution levels have dropped by 40%, whereas China has also seen a dramatic drop in its pollution levels. According to NASA, the nitrogen dioxide levels in busy cities of China have dropped by 10-30%. The current crisis is also leading to the largest ever decline in annual carbon emission levels. This has led to some reversal of greenhouse effects caused by human activities in recent years. 

Social Bonding

Adults and children are all locked inside homes due to the forceful timeout created by the virus. Although it leads to occasional struggles, overall, it has given people a chance to reconnect better with their families. 

We have been consumed so much by our busy lives and technology craving habits, that our family ties and socialization had taken a back seat over the years. The pandemic has given all of us the time to connect with our friends, families, and dear ones.

From doing household chores to bringing down forgotten board games, families are bonding in all kinds of wonderful ways. 

Community Bonding

For the first time in life, we as a generation are facing a common enemy. Everyone around the globe has never been united like this with such a singular yet massive cause.

The love, support, and prayers for each other across communities have brought a remarkable sense of unity and keeps reminding everyone in the crisis that we are in this together!

Self-Development

Now is the time when you can finally focus on yourself. From learning new skills to completing courses, reading, writing, or simply enjoying me-time, or indulging in your long-forgotten hobbies, the quarantine can be your long path of self-discovery!

Community Heroes

This crisis has brought out some of the best of people into the frontline. From doctors and nurses striving daily, there have been thousands of volunteers worldwide who are helping vulnerable people with food, money, sanitization, and other necessities. 

Many people have come forward to feed and care for strays and animals going without food after being abandoned by their humans or running out of their daily source of meals due to closed shops, fewer people, and empty roads.

Final Words

It is a tough time where everything seems uncertain. But you have to search for positivity and keep your hopes up. Believe that there is a light even in the darkest corners. 

Keep adding more such good things happening around the world, in nature, and amongst people. Look at the silver lining, keep hoping, stay positive, and spread that positivity all around you every day. Finally let me finish off with a wonderful quote that Buddha said, 

“Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so let us all be thankful.”

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7 Simple Ways Traveling Can Help Improve Mental Wellness

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7 Simple Ways Traveling Can Help Improve Mental Wellness

Do you feel as if you are stuck in a rut?

From family to work issues, daily chores, illnesses, maintaining your home, and a hundred different concerns, the daily grind could sometimes take a toll on your well-being. 

Having a change of scenery or taking a vacation can already do wonders for your mental health. In fact, it has been scientifically proven that traveling provides several benefits to your mental health. 

Taking a trip could change your life for the better. In this post, we will talk about the seven simple ways of how traveling can improve your mental health:

1. You’ll discover more about yourself

Traveling helps you re-assess and re-invent your life. It helps you boost your thinking in a way that you never thought of. 

Overcoming the challenges that come with traveling brings about a feeling of independence and a sense of control in your life. For instance, choosing which luggage brands to purchase from.

Going out of your comfort zone helps you build resilience, which allows you to learn how to cope with different situations. 

Moreover, traveling and achieving these goals can make the day-to-day stuff back home easier to handle. Spending the time to fend for yourself while traveling, like bargaining in a local market or catching public transportation in a foreign country, could also lead to positive personal outcomes that build up your confidence.

Not to mention that it improves your overall life satisfaction. 

2. It helps you increase creativity

According to Adam Galinsky from Colombia Business School, a key to increasing your creativity is to immerse and engage yourself in the local culture.

This open-mindedness helps you embrace various situations and could even influence your outlook in life. Moreover, because creativity is directly linked to neuroplasticity (or the brain’s ability to form new neural connections) it means that our brains are often sensitive to change.

New environments and experiences could influence creativity. Having your own creative outlet is one of the best ways to practice mindfulness. Also, the more you’re able to put this into good use, the better.

Immersing yourself in unfamiliar sights and sounds when traveling boosts your creativity.

3. You’ll be familiarized about other cultures

Traveling allows you to navigate, communicate with others, and to learn about different cultures. 

Whether you are asking for directions in a foreign country while bringing your luggage, meeting new people and new friends, or immersing yourself in new cultural experiences, you will learn more about the world as you try to get around. 

4. Makes you mentally resilient

Traveling and living somewhere exciting yet intimidating at the same time could toughen you up mentally and emotionally.

When you face challenges in an unfamiliar environment, it forces you to learn and adapt to something that is beyond your comfort zone. This helps you be more flexible on things and emotionally strong.

Delayed or canceled flights, and last minutes plans? Traveling helps you deal with bigger issues in life, with more patience and grace.

5. It gives you a change of scenery

If you have been struggling to find motivation at work lately or just ended a tough relationship, hitting the pause button and going somewhere is one of the best ways to restore yourself. 

Although staying in a familiar place could bring a sense of comfort to others, it could also make you physically and mentally trapped. 

Changing your daily routine and going somewhere will help stimulate your mind, improve your overall happiness levels, and could make you feel as if you are doing something worthwhile with your time. 

6. It disconnects you from daily stress

As mentioned previously, many people travel because they want to break away from the hustle and bustle of everyday life.

Traveling helps you rejuvenate, destress, and recharge. That way, when you’re back from your holiday, you can put forward more great ideas and lots of enthusiasm. 

Traveling also helps you take off your mind from stressful situations, leading to more cortisol levels, and making you feel more calm and content. It also helps you focus on the present moment. 

Having a list of fun and exciting activities can add novelty and change in the form of new sights, sounds, and experiences. 

7. Traveling increases happiness

Booking accommodation, finding the perfect travel destination, and packing your bags are proven to make you happy. 

In fact, a study conducted by Cornell University found out that the process of planning and anticipating a trip increases happiness levels more than the process of obtaining new material possessions such as a new car or clothes. 

The time to relax and do what you want on your trip significantly reduces your stress and increases your overall happiness as well. 

So there you have it. After you have read about the wonderful things traveling does to your mental health, it is time to do your research and plan your next trip!

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Health

4 Benefits of Doing Yoga Regularly

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Yoga is an excellent place to start a healthy lifestyle if your life has been quite a bit sedentary for some time. Even with health conditions like arthritis or osteoporosis, you can safely practice Yoga. With multiple types and forms of Yoga to choose from, you have the freedom to practice whatever suits you. Regular Yoga can help you become more robust and flexible by making it easier for you to do other exercises like dancing, walking, or swimming.

Moreover, it is also a great way to stay energetic and flexible. Your general alertness increases, and there is also a profound positive impact on mental health with Yoga. 

With regular practice, you will gradually notice overall well-being and a deep sense of inner peace. Yoga frees you of all the worry, stress, anxiety that bogs you down and lets you proceed towards a more holistic and spiritually fulfilling self-development.

Let’s take a look at four of the obvious benefits that come from practicing Yoga.

Cardiovascular

  • Improves poor blood circulation
  • Reduces high blood pressure
  • Reduces oxidative stress
  • Reduces body-wide inflammation, contributing to healthier hearts

Orthopedic

  • Improves mobility in people with lower back pain
  • Reduces risk for injury
  • Allows better coping with arthritis
  • Can slow down the advent of osteoporosis
  • Improves the condition of people with limited mobility

Stress-Anxiety-Depression

  • Reduces headaches
  • Helps you to have better control over tension or stress
  • Reduces anxiety levels and depression
  • Can help you get better sleep, improves insomnia
  • Relaxes your body
  • Increases overall mental and physical stability

Lung

  • Improves breathing patterns
  • Increases lung capacity
  • Improves lung output and pulse rates
  • Helps people with asthma, to control definitive symptoms

Final Comments

Yoga is an excellent way to heal your body, both physically and mentally. It allows you to have the perfect blend of de-stressing and exercise in a simple yet effective way.

A healthy body makes a healthy mind. Regular Yoga can help you achieve health and fitness. Moreover, daily practice brings in more discipline to your everyday life. Especially during these testing times of the COVID-19 pandemic, when we are all trapped in our homes, a regular fitness regime that is easy to follow is especially necessary.

The best part is that Yoga is trendy, and you can always find guidelines for the correct postures. With many materials and videos available online, you can start your fulfilling Yoga journey any moment you wish. So what’s stopping you today?

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