Healthful Perks from Both Coffee and Tea

Unfortunately, coffee, in this case, is always getting the short end of the stick when deciding what’s essentially ‘better’ for you. Often times, people tend to forget when you are enhancing your coffee or teas’ flavor with added sugars or creams, you are reducing the benefits from its organic state. So, why not both? Coffee and tea share very similar health benefits, the big deciding factor should be, ‘which one delights your taste buds?’

Energy

Both coffee and tea naturally stimulate energy from their high source of caffeine. According to the Center for Science in the Public Interest research, despite the amount of caffeine consumed, high or low, the effects on the body are determined neutral. Healthline extents this conversation, elaborating that caffeine is consumed by many to become energized and alert. They mention, “80% of the world’s population consumes a caffeinated product each day…” and those products are commonly coffee, tea, energy drinks or soft drinks.

Comforting

Whether it’s coffee or tea, the smell, and feel of a hot beverage can be soothing, promote relaxation and positive energy. In the Guardian article, research results from the University of Colorado Boulder experiment predicted that “participants who briefly held a cup of hot coffee judged a target person as having a ‘warmer’ personality (generous, caring)”. This was a case study, which tested the idea of a hot drink is one of many solutions to peaceful restoration to your mood. Think of your drinking session as the time to get away from your active day or even to prepare for the energy and motivation soon to be provided from your tea or coffee. 

Promotes weight loss

As noted, both beverages contain amounts of caffeine; caffeine is a key ingredient in weight loss by increasing metabolism. An obesity research article was published on the Wiley online library; their theory was confirmed that “Weight loss was significantly higher (6.7 ± 1.4 kg) in the high caffeine intake groups than in the low caffeine intake groups…” These results were calculated over a month trial of subjects’ in-taking high amounts of caffeine and revealed signs of a reduction in weight, BMI, and waist size. Obviously, caffeine isn’t the only solution to losing significant weight, but it is definitely shown that it can be an encouragement.

Nutritional

It is evident that coffee and tea are made up of different things, so that means both give off great health benefits diversely. For example, Medical Daily highlights the stimulation released from caffeine can soothe the airways of the lungs for people with asthma and caffeine can also relax the brain’s blood vessels to reduce the side effects of migraines. Tea, on the other hand, consists of many antioxidants; one highlight is that tea can possibly prevent the development of cancer. The national cancer institute discusses the benefits of polyphenol a prominent antioxidant in green tea. It was noted that polyphenol “may protect cells from DNA damage caused by reactive oxygen species.” Tea polyphenol can even limit that amount of damage from sun UV rays and blocking the expansion of tumor cells 

Overall, just try not to overthink what is not best for you, but what is better for you. Tea and coffee both share very similar healthful incentives; it’s just deciding what works or ‘taste’ better to you. In the end, we are all trying to either find a way to relax, regroup or get motivated during our lively days but with a little extra boost!

Why A Glass of Wine Is Essential

You come home from work after a busy day and you feel like your head has increased in size. You may investigate your medicine cabinet trying to find some pain relief medicine to release the stress in your brain. However, you should check your cabinet and pull out your favorite bottle of red wine.

Wine has wide list of health benefits such as protection from Alzheimer’s, cardiovascular health, dental, and weight loss. However, it’s all about how much you should consume. According to the American Heart Association “An average of one to two drinks per day and one drink for women.” Here are a few tips to encourage moderate consumption of wine. Remember to always drink responsibly.

Could Help Prevent Alzheimer’s – According to USC News, “A Swedish study that spanned 34 years found that wine protected women against developing Alzheimer’s disease, especially when their only alcohol was wine.” Everyone has precious moments in their life. Lower your risk of memory.

Healthy Heart – Consuming your favorite wine brings a happy heart. In addition, it can help prevent heart disease. Wide Open Eats explains “After 21 consecutive days of consumption was that blood vessel cell health was enhanced, improving the flow of blood.” Your heart requires blood to keep you moving. Therefore, consuming wine should help ease a pathway to your heart.

Dental – Drinking wine can fight some dental diseases. Polyphenols referred to like red wine and grape seeds can have the ability to lower bacteria from sticking to your teeth. Ask yourself, “how often do I visit the dentist?” Answers are not many visits. Stay ahead of the game and become your own dentist (not really) and combat diseases cavities and gum disease. You’d be surprised what the power of wine can do for your teeth.

Weight loss –Polyphenols can also regulate your weight. Entertaining Times present “Polyphenol converts white fat, which are larger cells that store energy and expand as we gain weight, into obesity-fighting beige fat and this fat is much easier to lose.” Could wine possibly be the next treadmill? Keep in mind that it’s how much you’re indulging.

It’s good to know that a glass of wine can help some people.  Of course, you know yourself and whether or not incorporating a glass can help you.  It’s most important to consume wine or any alcohol, responsibly.

Health Benefits of an Avocado

Fun Fact!

Avocados are fruit, not a vegetable. It’s funny, a large part of the population mistaken avocados for a vegetable because it’s not juicy and sweet like a typical fruit! Avocado contains a large seed found in its core and is a part of the Persea belonging to the Lauraceae family.

Avocados were first planted in the U.S in Florida and California, from then, stated by the agricultural marketing resource center, “The value of the U.S. avocado production measured $392 million…” That is to show that avocados are loved by many; avocados provide many benefits from health to an extra great taste to food.

What’s it good for?

  • Avocados are high in good fats and low in carbs.
  • Vitamin source – contains vitamins C, E, K, and B-6
  • Helps with cholesterol – The mayo clinic encourages people to include an avocado day in their diet. They have monounsaturated fatty acid which can lower your cholesterol levels.
  • Skin – Avocado can be used as an oil to moisturize and nourish the skin with its richness in Vitamin E.
  • Eyesight – Antioxidants are provided for eye protection. Medical News Today discloses Avocados having lutein and zeaxanthin that are good for eye tissue health.
  • Encourages weight loss – Avocados allow you to feel fuller longer and increases your fat-burning rate.
  • Stress reliever – the vitamin B-6 helps improve your mood by strengthening your nerve cells. Cautioned by Harvard T.C. Chan, an extended B-6 deficiency can result in symptoms of confusion and depression.

A few ways to incorporate avocados in your diet

  • Avocado toast – for breakfast or a snack you can spread avocado on your favorite bread. It is super fulfilling and quick for on the go.
  • Avocados are great in smoothies; the fiber allows you to feel full and stay full longer
  • You can incorporate smashed avocados to your favorite meal as a topping. Add it on your burgers, nachos, salads, sandwiches just to add extra flavor and balance to the dish.
  • Guacamole is a fan favorite! The main ingredient is avocado, just season with some salsa, salt, pepper, lime, or whatever that delights your taste buds

Avocados are just one of the many foods that you can incorporate to promote a healthful diet and lifestyle. Eating better can be exciting and motivating when you know the great facts and how to prepare them tastefully in your nutrition make therapy.

It’s Important to Know your Health Numbers

Your energy, emotions and physical wellness all go back to health. Taking care of yourself first is always more important. It is better to know about any health concerns early to prevent or treat the problem quickly, then not know and treatment options possibly being limited.

Advised by Sutter Health, the 4 key health numbers to monitor are our blood pressure, blood sugar, body mass index, and cholesterol. These are significant indicators of the status of your overall health. Before your health is compromised, there are ways to reverse your numbers to meet your healthful target During your annual check-up, be sure to ask your doctor to review your numbers with you and determine how those results may affect your health.

Blood Pressure is the pressure from blood circulating against the blood vessels walls. These numbers determine the rate and force of your heartbeat, along with the elasticity and diameter of your arterial walls. Maintaining a healthy and happy heart is vital, knowing that high blood pressure can accompany premature heart attacks and strokes. Things like reducing your sodium intake, limiting alcohol, and regular exercise can aid in managing healthful blood pressure.

Blood sugar is the sugar, or glucose, detected in your blood. This is how our bodies stay upbeat and energized. Unfortunately, too much glucose can develop into a disease, diabetes. The world health organization shares awareness affirming, “the number of people with diabetes has risen from 108 million in 1980 to 422 million in 2014”. To avoid being in these results, try reducing your sugar intake, keeping a healthy weight, and even incorporating more fiber into your diet.

Body mass index (BMI) is your weight to height ratio; there are many tools accessible to keeping track of your BMI. Given that everyone’s body is different, first, consult with a physician to verify you are at a healthy weight. The goal of tracking your BMI is to manage your overall body fat and reduce any potential risks from obesity.

Cholesterol is the wax-like substance found in your blood. When your cholesterol is healthy, it successfully produces cells that the body needs. Too much cholesterol in the bloodstream can increase your risk of heart disease. Excitingly, September is National Cholesterol Education Month according to the Centers for Disease Control and Prevention. They encourage everyone to take steps into getting checked and taking steps to improve your cholesterol. This would be a great opportunity to learn more about a new diet and lifestyle adjustments catered to achieving a healthier mind and body.

With that being said, everyone’s body is different with different needs. The risks of health problems can be influenced by various factors such as sex, age, genetics, and different lifestyles. Consult with your doctor or physician on how to develop and maintain a personal plan for your own health concerns.

The Pros and Cons of Energy Drinks

While you’re indulging in your cold energy drink, do you really know the contents that are going into your body? Do you believe that the only thing energy drinks do is give you a boost in energy? According to Statista “about 47 percent of respondents indicated to consume energy drinks several times per week.” and it’s unknown if consuming energy drinks is beneficial or deficient. Here are some pros and cons to consider when digesting an energy drink.

PROS –

Gives a boost in energy Two key ingredients in energy drinks are sugar and caffeine. The combination of these supplements is what charges your mind and body to stay awake and energized to combat a long day. When you’re energized, you’re able to effectively complete your task.

Can improve your mood and attitude Once you’re high on energy, you’ll feel like you’ll be able to take on anything. Eliminating the groggy and temperamental mood will lead to constructive relationships among your peers and family.

Convenient Purchasing energy drinks is accessible at almost any retail store. They are also affordable with prices ranging from $1 to $5 depending on the brand.

Boost performance for workouts – Energy drinks have a high source of vitamin B, which is used to give you energy. Gulping down an energy drink before a workout can help with your performance and endurance.

Zero calorie option – A healthier option is available as its purpose is to limit weight gain and sugar consumption while having the same effect with those with sugar and calories.

CONS –

Cardiovascular problems – One of the most important factors you should keep in mind when consuming an energy drink would be the effect it could have on your heart. According to the Journal of the American Heart Association “It could actually be playing some nasty tricks on our hearts, leading to emergency room visits and even death.” If you’re not careful, excessively gulping energy drinks can lead to dangerous consequences.

High on sugar – one serving of an energy drink contains about 25 g – 39 g of sugar. Large quantity of sugar consumption can lead to the following: Jitters sleep disorders, dental problems, obesity and diabetes.

Weight gain – Energy drinks can be useful for the gym due to high amounts vitamin B, but it can also have the opposite effect if you just drink and lay on the couch. The high amounts of sugar and calories can sneak up on your body and develop unwanted weight gain if you’re not careful.

Addictive – Energy drinks can become very addictive, especially for children. Due to a high sugar intake, teens are more prone to latch on the addictive trait which could potentially become a gateway for other substances.

There are both positive and negatives when gulping an energy drink. Although, it’s up to on how you choose to drink. If you are a casual consumer, then these health effects shouldn’t be much of an issue. However, if you choose to abuse the consumption of energy drinks, then it could spell danger.

 

Written by Julien Gonzalez

Spring Vegetables

Spring is almost here, which means warmer weather and more sunlight. For some, the spring season can mean a fresh start. Spring is also a great time to make healthier choices when it comes to food, which can include incorporating more vegetables into your diet.

These colorful vegetables are in season right now and are very versatile – they can be consumed whether they’re fresh, frozen, or even in the form of a smoothie. Another good thing is – these don’t require much time or effort at all.

  • Kale is high in vitamins A, C, and K, and very low in calories. It’s easy to add in a salad, or you can substitute it for bread if you choose to make a healthy lunch wrap.
  • Spinach is a great source of iron, folate, and magnesium. It can also be added to salads or eaten on the side of a dish such as grilled chicken.
  • Asparagus contains a prebiotic named inulin that aids digestive healthy by promoting the growth of good bacteria. It also contains many anti-inflammatory nutrients that act as antioxidants. Artichokes provide fiber, vitamin C, and vitamin K. They are a great source of lutein, which promotes heart health. Salmon with a side of grilled asparagus is a very popular dish.
  • Spring peas provide folic acid, fiber, and vitamin B6. They have been recognized as a source of alpha-linoleic acid, which is a type of omega-3 fatty acid. Sweet spring peas can be eaten raw with a salad.
  • Broccoli contains the antioxidant named sulforaphane, which studies have shown to have anti-cancer effects. Broccoli can help support digestive health. You can lightly steam broccoli for about 5 minutes and have it on the side of a dish.
  • Avocadoes are considered a great source of folate, which is one of the B-vitamins needed to make red and white blood cells in bone marrow, convert carbs into energy, and produce DNA and RNA. You can mash up avocados in order to make guacamole, eat it on toast, or even have it with scrambled eggs.
  • Brussel sprouts contain potassium and are high in vitamins C and K. You can coat Brussel sprouts in olive oil, garlic, and lemon juice, and roast them.
  • Artichokes nourish the probiotics in your digestive system and also help reduce inflammation in your body. Artichokes are best when steamed or braised, or you can even make it into a soup with other vegetables.
  • Tomatoes contain many antioxidants and they can go with just about any meal. You can add them to salads, soups, or choose to eat them as a snack.
  • Red bell peppers are high in antioxidants and vitamin C. Red bell peppers are sweet and you can even eat it as a snack. Green, yellow, and orange bell peppers are healthy as well, but red bell peppers have more nutritional value.

Speak with your doctor if you have any concerns about the effects these vegetables will have on your body and overall health.

 

Written by Dami Falade

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10 Health Benefits of Green Tea

Green tea comes from the plant Camellia sinensis and has been used around the world for medicinal purposes. Green tea is consumed as a beverage and can also be taken in supplements. There are many different types available and it is very versatile.

Here are the top 10 health benefits of drinking green tea.

  • Compounds in green tea can improve brain function, mental performance, and prevent cognitive decline. The two main compounds in green tea, L-theanine and coffee, can significantly boost levels of attention and alertness.
  • Increases fat burning and improves physical performance. Green tea increases metabolism and the nutrients found in green tea works to increase levels of fat burning.
  • Improves bone density. The bioactive components of green tea help decrease the risk of fractures by improving bone mineral density.
  • Can kill bacteria, which improves dental health and lowers your risk for infection. Green tea has natural antibiotic and antifungal properties and can protect against cavities, gum disease, and bad breath.
  • May lower risk of Type 2 diabetes. Green tea improves insulin sensitivity and helps protect against rapid rises and crashes in blood sugar levels.
  • Maintains a healthy cardiovascular system. Green tea contains significant amounts of antioxidants that protect against heart disease by preventing blood clots and improving blood vessel function.
  • Aids digestion. One of the ways that green tea promotes digestive healthy is because the catechins (antioxidants) found in green tea can help increases the activity of pepsin, a digestion enzyme.
  • Improves your mood and helps you relax. Green tea contains the amino acid L-theanine, which is found in tea plants. L-theanine exhibits anti-anxiety effects by increasing dopamine levels in the brain and decreases blood pressure.
  • Live longer. Not only has green tea been found to help prevent diabetes and cardiovascular disease, but it has also been found to prevent cancer, which can greatly impact one’s life expectancy.
  • Lowers blood sugar. Green tea helps reduce insulin resistance, which goes hand in hand with the prevention of Type 2 Diabetes.

Here are some more tips to make drinking green tea more enjoyable.

  • Be mindful of water temperature. Green tea should usually be brewed between 150 and 180 degrees Fahrenheit. The best way to control water temperature is to use a tea kettle. If you don’t have one, you can simply boil water in a pot on the stove.
  • Don’t add sugar or honey. This may take away from the nutritional value of tea. A better alternative would be using mint or lemon juice.
  • Drink three to five cups a day for maximum health benefits.

Feel better, lose weight, lower your risk of chronic disease, and be healthier by incorporating green tea into your everyday routine!

 

Written by Dami Falade

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Tips for Packing a Healthy Lunch

Packing your own lunch can save you money and cut down on daily calories. Although it can be tempting to eat fast food instead or have other sweet snacks, there are many options for easy and healthy lunches that you can take with you to work. Here are some tips that packing a healthy lunch can be less difficult.

  • Plan ahead! Have a meal prep day, if your schedule permits. Prepare some large batches of salad, soup, or another healthy recipe on the weekends so it can be packed into your Tupperware containers for the week. Store the containers in the fridge, and in the mornings, you can grab them on the way out the door.
  • Make extra dinner and pack up the leftovers. If you make a large healthy dinner, put some away in a container and refrigerate it for the next day.
  • Pack your lunch early. Making your lunch the night before can save time in the mornings.
  • Keep water on hand. You can pack a reusable water bottle that you like. Drink water throughout the day and at lunchtime so that you can stay hydrated. Try to avoid sugary drinks, like juices or soda.
  • Don’t force yourself to eat foods that you don’t like. If you pack foods that you won’t normally eat, you’re more than likely to toss it out and go eat at a restaurant instead.
  • Consider investing in Tupperware containers and a lunch bag to put your food in.
  • Skip the processed snacks. When adding snacks to your lunch, consider fresh fruit, raw veggies, or nuts instead of packing potato chips and candy.

Here are some healthy lunch ideas.

  • Switch noodles for veggies. You can make zucchini noodles, which has fewer carbohydrates, instead of eating whole grain pasta.
  • Protein is very versatile. You can do grilled chicken breasts, turkey, or hard-boiled eggs.
  • Instead of having a sandwich, eat a lettuce wrap. You can still incorporate your choice of protein, such as ground turkey meat or grilled chicken.
  • Fruits and vegetables: Baby carrots, avocados, celery, or grape tomatoes
  • Chili or chicken tortilla soup
  • Snacks: Besides fruits and veggies, try raw nuts or seeds.
  • Turkey meatballs with green vegetables – zucchini, spinach, or kale
  • Chicken or steak fajita bowls with bell peppers and low-fat cheese

Finding time to cook during the week can be tough, but you can start by making small steps to beat bad habits. Bringing your lunch to work is a great way to start or maintain healthy eating habits. Making smarter choices can save you time and calories!

 

Written by Dami Falade

Benefits of Encouraging Employees to Lead a Healthy Lifestyle

The New Year is a great opportunity to advance individually and as a company. One of the best ways the company can grow is health-wise. Healthy employees improve the company’s culture and core values, therefore helping get the company to where it needs to be. Here are the benefits of supporting employees’ health:

Overall awareness. Employees will want to be more aware and have more of an incentive to pay attention to their health. Once they know your numbers – crucial indicators of health such as BMI, blood pressure, and cholesterol – they will have the knowledge to take the necessary steps needed to make lifestyle changes.

It’s cost-effective. According to a study done by the CDC, employers may accumulate costs – upwards of $2 billion annually, per condition – relating to absenteeism for employees with common risk factors such as obesity, smoking, or living a sedentary lifestyle.

Absenteeism. Healthy employees get don’t get sick as much, which means that they are less likely to miss work. Absenteeism decreases as much as 27% for those who have a healthier diet and exercise on a regular basis.

Productivity – When employees decide to take action in regards to their health, one of the ways they can make adjustments to their lifestyle is by exercise. Being active will, in turn, improve employee attitude, energy, and focus.

Health problems are inevitable, but good health begins with proper preventive care. When employees feel cared for and supported health-wise, they make work possible and help the company to succeed.

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Energy Boosting Foods to Increase Workplace Productivity

The foods you eat lay the foundation for your overall body chemistry and processes. Here are some food and nutrients that are key to more energy and productivity:

  • Breakfast is the most important meal of the day, so it’s important to not skip it. What you eat in the morning sets the tone for how your day will go. Eggs are one of the most common breakfast foods. Whether they’re hard-boiled or scrambled, eggs are packed with nutrients such as Vitamin B which improves reaction time.
  • Fresh fruit is a light snack that can be eaten for breakfast or even be eaten in between meals. Bananas, berries, apples, oranges, and melons are a great source of natural sugars, fibers, and healthy vitamins, which regulate the body’s blood sugar.
  • Although green tea does contain caffeine, this caffeine will not make your body crash and burn, as opposed to coffee. Aside from improving brain function, aiding with digestion, and fat burning, drinking green tea helps you concentrate better.
  • Kale: Kale is very versatile – it can be eaten in salads or can even be blended into a smoothie with other fruits and vegetables. Kale is a great source of iron and Vitamin C, which improves overall blood flow and blood clotting. It also preserves vision quality.
  • Chicken: Chicken breasts are another versatile food that are low fat and packed with protein. Instead of deep frying, it can be grilled the night before and eat it for lunch with a salad, or with some vegetables on the side.
  • Nuts: Nuts are a great source of natural fat and protein that the body needs in order to be healthy. Not only do they contain antioxidants and Vitamin E, they’ll give your body the natural increase in memory and overall brain performance. You can have them as a snack in between meals.
  • Avocados: One of the best ways to increase productivity is to have a consistent and steady blood flow to the heart and brain. Avocados help blood flow and also improve focus.
  • And last but not least, water. The human body is made up of 70% water. Every single organ in your body uses water so that it can work well. Studies have shown that drinking at least 8 glasses of water a day will provide your brain the fuel it needs to think clearly and quickly, and be more focused.

The World Health Organization has confirmed that when the right foods are consumed, brain power can increase by as much as 20%. Eating healthy is not just a temporary fix – it’s a lifestyle choice. With food, it can be easier to go with the cheapest or faster option, but that doesn’t mean that it’s the most beneficial option. When you make healthier choices, you will feel better inside and out!