A 5-Minute Guide to the 6 Essential Nutrients - Macronutrients

Keeping up with what you're supposed to eat may seem complicated, but there are really only six categories of essential nutrients. Those are the substances you need to get from food because your body can’t produce enough of them on its own.

If you want to simplify healthy eating, focus on the six basics. That means protein, carbohydrates, fats, vitamins, minerals, and water.

Find out what you need to know with this quick guide. We’re going to focus on Macronutrients today so you get a better understanding. All your calories come from three macronutrients, which are protein, carbohydrates, and fats. They give you energy, and you need them in large supplies.

#1 Eat enough protein

The major building block for your body cells and tissues is protein. It helps you increase muscle mass and may boost your metabolism. Good sources include fish, eggs, beans, and dairy products. Even if you’re trying to lose weight, protein is still considered as a must-have nutrient. If you don’t get enough protein, it will slow your speed of losing fat.

#2 Embrace carbohydrates.

For short term energy, your body uses carbohydrates. While low and no carb diets seem popular, it makes more sense to distinguish between refined and unrefined carbohydrates. Load up on vegetables, fruits, and whole grains while avoiding products that are mostly white flour and sugar. If you’re trying to lose weight, then it is good to decrease your intake of carbohydrates, especially refined one. 

#3 Choose healthy fats.

Your body needs fats too. They give you longer term energy and help protect your organs. Healthy foods that are high in fat include olive oil, avocados, salmon, and nuts. Fats are never an evil thing, it’s the unhealthy fats that we should avoid. If you don’t get enough fats, you might start to have constipation.

#4 Stay balanced.

How much do you need to eat from each group? Current dietary guidelines recommend that you get about 45 to 65% of your total daily calories from carbohydrates, 20 to 35% from fat, and 10 to 35% from protein. Please note that it refers to calories not the actual visual amount.

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Stay tuned and we’ll talk about vitamins, minerals, and water in the next article.

How Onions Can Help You With Coughs and Other Illnesses?

Using onions for coughs

Some onions remedy tips:

There are several home remedies that use onions to relieve coughing.

The simplest remedy is to take a large, white onion and peel it. Then, slice some of the top off, so it’s flat. Next, put the onion in a small bowl. Pour about two or more tablespoons of honey on top of the onion and let it sit for a couple of hours. Take a teaspoon of the honey when you cough.

Another way to prepare onions for coughs is to cook them. Start by cutting an onion into small pieces and add it to a pot. Add about half a cup of honey and slowly heat it. Turn off the heat once the onions are clear and let the mixture cool. Take a teaspoon of the honey every couple of hours.

In some cases, eating too much onion can cause stomach issues. So use these remedies in moderation.

Using onions for other illnesses.

This vegetable has many uses. You may want to put a piece of raw onion on your skin after a sprain or muscle issue. The onion is supposed to draw blood closer to the skin and promote healing.

A raw onion may also help a bruise heal. But don’t put it on an open wound or sore.

Some people put raw onions in their socks at night when they’re sick to draw out the illness from the body. This may not always work, and it’s important to wash the socks well and throw away the onion after you use it.

Onion soup is another popular home remedy that is easy to make. You may want to use onion soup when you have a cold or flu. It may also help urinary tract infections and kidneys issues. Add bone broth to it for more health benefits. 

Consider using garlic and onion together in your home remedies for even greater germ-fighting power.

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With their antioxidant and antibacterial properties, onions are truly a healing powerhouse when you consider all the health issues they can help you with. From relieving bruises and sprains, to helping you get over your colds and coughs, to helping prevent cancer, and more, onions can help. Plus, they’re safe to use in many home remedies.

Give onions a try! If you have concerns about using them, talk to your doctor first.

Should Onions Be In Your Top Home Remedies?

Are onions the superheroes of the vegetable world? You may have heard about the multiple health benefits of eating onions. But they’re also a powerful part of many home remedies.

How do onions help?

Onions have many health benefits:

#1 - Onions have sulfuric compounds that can fight bacteria and other germs. These compounds may also lower the risk of cancer and other health issues.

#2 - Onions have antioxidants that can fight free radicals in your body that may lead to cancer. 

#3 - They may also help toothaches and gum issues. 

#4 - Onions may also be beneficial to good bacteria in the gut, which may reduce stomach issues and help heal you in many ways.

Using onions for congestion. 

One of the most popular home remedies is to use onions for common colds. By consuming onions, you may be able to break up the congestion in your body caused by a cold or flu. You may find it easier to cough up the mucus in your lungs.

What’s the best way to get your onions ready:

#1 - Start by dicing one small onion and add about a teaspoon of water to a pot. Cook the onion in the water on the stove until the water evaporates. Then, let the cooked onion cool so it won’t burn your skin.

#2 - Next, take the onion and put it inside a small towel. Place the towel on your chest or back. Leave it on for about 30 minutes.

#3 - When you’re done, throw away the used onion and make a new batch. 

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Onions have lots of benefits including scaring vampires away(just kidding). Now that you know how good it is, remember to get some onions next time when you do groceries. Also, if you have the symptoms of cold and congestion, try out our method and let us know how it helps you!

Knowing How to Use Protein Powder For The Best Result

We talked about how to tell if you need some protein powder to boost your health in the last article. Today we’re going to talk about HOW to use it.

#1 Know your limits.

Most experts believe that 50 to 60 grams of protein a day is the optimum range for most adults. Keep in mind that excessive protein can strain your kidneys and cause you to become dehydrated. As a bonus, reducing serving sizes will help you save money too.

#2 Choose dairy.

Whey and casein are the main ingredients in many brands. They’re both complete proteins suitable for adults who eat dairy products.

#3 Stay vegan.

If you’re a vegan or avoid animal products for any reason, you still have a number of convenient options. Look for brands with ingredients like soy, peas, or hemp.

#4 Add flavor. 

You may need to experiment until you find a brand you like, especially with soy products that can have an especially strong taste. Many powders may also seem more palatable when mixed with milk instead of water.

#5 Read the label.

The FDA doesn’t regulate protein supplements, but there are independent organizations with a long history of quality testing for the industry. To avoid contaminants and other risks, check that the label has seals from NSF International, UL, or USP.

#6 Consume after workouts.

There are different opinions about the most effective way to eat after a workout. Still, consuming anything high in protein along with some complex carbohydrates is a winning strategy.

#7 Spread it out.

It’s important to space out your protein consumption so your body can digest it safely and successfully. That usually means 30 grams or less for each meal or snack. Frequent, small servings of protein may also speed up your metabolism and help you lose weight faster.

#8 Make your own.

If the high price of protein powder is holding you back, you can achieve the same results much more cheaply at home. Visit your local library or browse online for recipes for making your own supplements. It can be as simple as adding almond meal to dry milk.

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Protein powders from reputable manufacturers are safe for most adults. However, you can probably fulfill your protein requirements at less cost by ensuring that you get enough protein in your regular food.

Is Protein Powder Right for You?

Protein powder has gone mainstream. It used to be a product used mainly by bodybuilders and athletes. Today, more than 10% of adults have tried protein supplements, and annual sales are projected to reach $8 billion by 2020, according to some trade groups.

With so many brands to choose from and the relatively high cost per serving, shopping for a protein powder can be confusing. 

Use this checklist to decide if you need such supplements and learn how to use them effectively.

#1. Increase muscle.

Wanting to build bigger and stronger muscles is still the most common reason for using protein powder. Many studies suggest that these products can be effective when combined with intense workouts.

#2. Lose weight.

High protein diets have become popular for weight loss because they tend to suppress appetite and help you to shed fat instead of muscle. It can be an effective strategy if you avoid going to extremes.

#3. Recover from injuries.

For minor injuries, protein may help your body to repair itself faster. Make it part of your recovery plan, along with adequate rest and following your doctor’s recommendations.

#4. Age gracefully.

It can be difficult for seniors to get all the nutrients they need on a restricted diet and compensate for the muscle loss that accompanies growing older. Protein powder can help with both goals.

#5 Talk with your doctor

Share any concerns you have with your doctor. Protein supplements are not recommended for teens or anyone with kidney conditions or diabetes.

Summary

You might consider putting protein powder in your diet plan if you want to build bigger muscles, or you want to lose weight without losing your muscles. Otherwise, you can bring this topic to your doctor if you have injuries or a restricted diet situation!

Senior’s Tips When Facing Different Skin Problems 

We’ve mentioned how to keep more moisture in your skin in the last article, and today we covered skin cancer issues and a lot of other issues including wrinkles, irritations and more. Study this guide for keeping your skin healthy in your golden years.

Preventing Skin Cancer

It’s a myth that most sun damage occurs before the age of 18. You can reduce your risk of skin cancer even in your senior years. Regular screenings and self-examinations will also help you to receive prompt treatment and increase your odds of recovering from skin cancer. Use these strategies:

#1. Seek shade. 

Just 10 minutes of sun can help you get the vitamin D your body needs for strong bones and immune functions. Otherwise limit your exposure and forget about tanning beds.

#2. Apply sunscreen.

When you are outdoors for longer periods, apply a broad-spectrum sunscreen with an SPF of at least 15. Give yourself a second helping if you swim or perspire. Protective clothing helps too.

#3. Inspect yourself.

Most skin cancers appear after the age of 50. Perform self-examinations in front of a mirror at least once a month. Ask your doctor what screening schedule you need for your individual circumstances.

Other Tips for Senior Skin Care

Drink water throughout the day. Your sense of thirst declines with age, so it may benefit you to create other reminders to help you stay on track.

#1 Reduce wrinkles.

ICrow’s feet and laugh lines are harmless. If wrinkles and age spots make you uncomfortable, explore medical options. Many products advertised online or on TV are a waste of money and may even harm your skin.

#2. Eliminate irritations.

Make life easier for your epidermis. Wear natural fibers. Avoid fragrances and harsh chemicals as much as possible.

#3 Heal faster. 

The elderly bruise more easily, and injuries take longer to heal. Be extra careful about keeping wounds clean and properly dressed. Managing stress, eating a healthy diet, and getting adequate rest may speed up recovery as well.

Also, skin issues can sometimes be a symptom of underlying conditions such as diabetes or arthritis. Talk with your doctor about your concerns, especially if you notice sudden changes in your skin.

Summary

Seniors have special skin care needs. The more you understand about the aging process, the more you can do to prevent cancer and infections and keep your skin in top shape.

A Senior’s Guide to Healthy Skin - Say No to Dry Skin

Your skin changes as you grow older. It grows thinner, drier, and less elastic. However, there are many simple things you can do to keep your skin looking and feeling as healthy as possible.

If you’re wondering why your skin is less supple than it used to be, there are many possible causes. That includes certain medical conditions and natural physical changes, like your glands slowing down. Lifestyle plays a part too, especially if you sunbathe or smoke cigarettes.

Learn how to care for your aging skin. And the very first thing that we’d like to deal with is caring for dry skin. Xeroderma and xerosis are the medical terms for dry skin. Dry skin can make you uncomfortable and self-conscious and may cause infections if left untreated.

Try these tips to keep more moisture in your skin:

1. Avoid hot water.

Long hot baths dry out your skin. Try soaking briefly in warm water instead. Wear rubber gloves while hand washing dishes.

2. Dry off gently.

Older skin requires a light touch. Pat yourself dry with a soft towel and leave your skin a little damp. Use your fingers to wash instead of stiff brushes or sponges.

3. Moisturize frequently.

Apply moisturizer at least once a day, especially after bathing. If your current brands are inadequate, ask your doctor for recommendations. You may need a different formula, or you may want to use larger amounts.

4. Stay hydrated.

Drink water throughout the day. Your sense of thirst declines with age, so it may benefit you to create other reminders to help you stay on track.

5. Humidify your home. 

Indoor heating and air conditioning dry the air. Run a humidifier to bring the relative humidity back to 30 to 50 percent.

6. Avoid scratching.

Try to keep your hands off of irritated skin to avoid infections. If you’re itchy, use cold compresses or shop for ointments at your local drug store.

How To Have These 2 Teas To Support Your Sleep

We’ve recommended Chamomile Tea, Valerian Tea, and Lavender in the last article for an effective way to reduce your stress and support your sleep at the same time. Today, we’re going to be looking at another two teas and some suggestions while you’re putting them into your schedule.

2 Teas that you should try as well:

#1 Lemon Balm.

Lemon balm is an herb that actually comes from the mint family. Commonly used in aromatherapy, lemon balm is great for reducing stress and improving relaxation. Evidence suggests that lemon balm could be effective at increasing GABA levels, which improve sleepiness.

Further studies show up to a 42% reduction in symptoms of insomnia after patients took a lemon balm extract for 15 days.

The warm and refreshing lemon balm tea could be an incredible benefit to your night-time routine, and the flavor will likely appeal to plenty of people.

#2 Passionflower.

Made from the dried stems, flowers, and leaves of the Passiflora plant, passionflower tea is a traditional solution to feelings of anxiety and insomnia. Studies indicate that this substance may be suitable for improving sleep quality and insomnia.

A study among 40 adults found that those drinking passionflower tea for one week reported a significantly better quality of sleep than their counterparts.

Further studies have shown that a combination of passionflower and other relaxing substances like valerian root can be excellent for treating insomnia.

Sip Your Way to Sleep 

Many delightful herbal teas are now making their way into the market as powerful sleep aids. Although these teas won’t eliminate the underlying cause of your sleeping or stress issues, they can help you to get the relaxation you need.

For those suffering from high levels of anxiety and stress, the teas above offer a natural solution to common issues like insomnia. However, if you are using these teas for sleep improvement, try to avoid using any sweeteners, as these could increase your blood sugar levels and make you feel more awake.

It can also be a good idea to avoid adding milk to certain teas before bed if you have any dairy sensitivities that might harm your stomach.

For a natural and pleasant alternative to pharmaceuticals, consider trying these teas to help relieve stress and support a great night of sleep that refreshes you.

3 Teas That Reduce Stress So You Can Have A Good Sleep 

Stress is called the silent killer for a reason. From panic attacks to trouble sleeping, a dose of stress can do a number on your health. Yet most of us are so used to managing some stress in our day-to-day lives that we tend to ignore the issue until it’s too late.

The good news? For those willing to make a few basic changes, tackling stress can be as simple as updating your night-time routine.

Today, we’re going to be looking at some of the relaxing teas you can use to unwind at the end of a stressful day. Not only do these teas promote relaxation, but they may help the 30% of people who suffer from chronic sleeplessness and insomnia too.

Consider enjoying a cup of one of these teas each day:

#1 Chamomile Tea.

Probably the best-known choice for relaxation, chamomile tea is an ancient remedy for inflammation, anxiety, and insomnia. Some experts say that the effects of chamomile are similar to that of a mild tranquilizer.

Chamomile is packed full of a substance called apigenin, which helps to decrease anxiety and initiate sleep. Studies have found that drinking around 400mg of chamomile extract a day can improve sleep quality.

Further research has also gone on to show that postpartum women suffering from poor sleep quality were soothed with chamomile tea.

While not everyone will respond well to chamomile, the gentle taste and relaxing aroma are a great place to start if you suffer from stress.

#2 Valerian Tea.

The valerian herb is another substance that has appeared throughout the centuries as a cure for nervousness and insomnia. The product was also used in England during World War II as a way to relieve stress caused by air raids.

Valerian is one of the most popular sleep aids in the world today, and it’s available in both liquid and capsule form, as well as a tea. Researchers believe that valerian root may improve GABA levels in the body, which can improve sleepiness, and reduce anxiety.

Studies into valerian root for insomnia indicate that it can reduce the amount of time it takes for a person to fall asleep at night and improve the quality of the sleep too. These studies also indicate minimal side effects after using valerian. There are no issues such as morning drowsiness to detract from the experience.

#3 Lavender. 

There are few things more relaxing than the smell of lavender. This sweet and soothing herb is championed for its ability to reduce stress and improve sleep quality. The substance is available in tea form as a way of encouraging relaxation and stronger sleeping patterns.

According to one study, women who drank and enjoyed the aroma of lavender tea for two weeks had less fatigue than their counterparts

Other studies indicate that reductions in heart rate and heart rate variability were evident in women who inhaled the scent of lavender for 12 weeks, twice per week.

Try sweetening this tea with honey for a unique sleeping experience.

The Key Point To A Successful Sleep Routine

We’ve talked about how to create a sleep routine that works for you in the last article. 

You can figure out your best time to sleep by counting backwards from when you need to wake up, and make sure you get at least 6 hours sleep. You should work on cleaning up those disruptions, such as late coffee, alcohol, a long nap, etc. 

Also, create a pre-bed routine for yourself to get into a state that you would fall asleep soon once you hit the pillow.

Today, we’d like to share a little more about the key point to a successful sleep routine.

Know How to Deal with Problems

Creating a sleep routine is great for your body and mind in the long-term, but it takes a lot of time and dedication for everything to fall into place.

Ultimately, you’re going to have a few difficult nights and problematic experiences when you’re first implementing your routine, so don’t expect to fall asleep straight away every night.

If you can’t fall asleep, get up and do something relaxing for a bit in a low light. This will help to avoid creating a feeling of frustration in your mind whenever you go to bed.

If your routine of choice doesn’t seem to be helping you relax, after a couple of weeks, try something new. Remember, it is not the end of the day and it’s normal that it doesn’t get much improvement.

Experiment with a sleep diary so you can track your sleeping habits and find out what works best. It is good if you see some improvements, even if it's a tiny improvement. For example, you were always feeling really bad when you couldn’t fall asleep and after you’ve started to work on these strategies, you feel you get more control of yourself. You don’t feel as much pain and guilt.

Then, this is a great improvement that you should put into your mind and get your motivation from it. The key to proper sleep hygiene is commitment and persistence.

If you continue working on your sleeping schedule, and you still feel like you’re not seeing any improvements, you may want to speak to a doctor. A professional can conduct a sleep study to determine whether there are any underlying issues that are keeping you from sleeping.

Creating a sleep routine that works for you can enhance your life in many ways. Your productivity, physical health, mental health, metabolism, energy levels, and even relationships can all benefit when you’re regularly getting a good night’s sleep.

So have confidence in yourself and work on your sleep routine starting from today!