8 Foods to Eat to Increase Your Iron Intake

Iron is an essential nutrient that carries oxygen through the blood to the rest internal organs of the body. Iron deficiency can cause weakness, fatigue and even anemia. Luckily, there are certain foods we can eat to boost our iron intake. These foods are particularly essential for women since they lose blood monthly during menstruation. While a blood test can help you find out if your iron levels are low, consuming iron-rich foods will certainly give you some boost. So, if you are looking to increase your iron intake, here are a few delicious foods you should incorporate into your daily diet.

1. Oysters

Although you can’t eat oysters every day, it’s worth eating them every now and then. 3 ounces of oysters have more than 30 percent of your recommended daily iron needs. In case you can’t find fresh oysters, you can use canned oysters in a seafood taco or pasta sauce. Canned oysters are also high in iron, therefore they can help increase your iron levels.

2. Spinach

If you are trying to get more iron, make sure you add spinach to your daily diet. Spinach boasts numerous health benefits, so why not reap them all while increasing your iron intake? You can use spinach in your salads, vegetable soups, smoothies or just pile it on your sandwich. Have you ever tried sautéed spinach? It’s a super tasty side dish that you can serve with fish or chicken. Spinach has over 10 percent of your recommended daily iron needs.

3. Beef

Another delicious food to eat to increase your iron intake, of course, if you are not a vegetarian, is beef. 3 ounces of beef have about a quarter of your recommended daily iron needs. Opt for ground beef or lean steaks to keep your calorie and saturated fat intake under control. After all, what can be better than a juicy, thick grilled steak? Though, you can also add beef to burritos, stews or salads.

4. Tuna

One of the easiest choices for a quick and tasty lunch is definitely canned tuna. I like canned tuna on whole grain crackers or whole grain bread with sliced vegetables and fruits on the side. Enjoy your lunch and increase your iron intake at the same time. Perhaps the best thing about canned tuna is that it’s inexpensive, so everyone can add it to their everyday eating plan. You can add tuna to your pasta or salad. Stock up and boost your iron levels in no time.

5. Cereal

If you don’t like eating meat, consuming cereal is one of the best ways to increase your iron intake. In many cases, cereal contains your entire day’s recommended iron intake in just one serving. Although cereal makes a good breakfast, you can eat it for dinner too. I also like using cereal in my trail mix.

6. Crab

When I go out for seafood, I love having a huge plate of crab legs. I know that I do myself a favor by eating them. Crab is an excellent source of iron. Although a plate of crab legs will not meet your entire day’s recommended iron intake, they definitely contribute. Tasty and healthy, isn’t it?

7. Chicken

If you prefer chicken over beef, then try to add it to your diet to increase your iron intake. Chicken is not as rich in iron as beef, but it can still help you to boost your iron levels. Dark meat like the thigh contains a bit more iron than the white meat like the chicken’s breast. But if you keep your calorie and fat intake low, choose the whiter meat. You can use chicken in your soups, salads, tacos, wraps and burritos, or eat it grilled.

8. Nuts and seeds

If you are a vegetarian and you are trying to boost your iron intake, nuts and seeds are a must. They are rich in natural fats and are high in iron. Pine nuts and sesame seeds have the highest levels of iron. A handful of seeds or nuts, especially on a busy day, is a wonderful way to fuel your body and get your iron.

Shrimp, dried fruit, grits, molasses, beans, tofu, lentils, bread, and pork are other excellent sources of iron. It’s important to watch your iron intake in order to avoid numerous health issues. What’s your favorite way to increase your iron intake?

10 Delicious Ingredients to Add to Your Green Juice

Although green juices are healthy, unfortunately most of the time they are not tasty. Since I’m always on the lookout for new ingredients to add to my green juices, I’ve found a lot of them and can say that it’s easy to improve the taste of any green juice and enjoy it every day. Juicing is good for your immune system, digestion, skin, and weight. A lot of fruits, vegetables and greens are healthy to juice, but if you are new to juicing they might not taste the best. It’s important to know how to make green juices more palatable so that you could drink them regularly. If you are curious to find out the list of delicious ingredients to add to your green juice, keep on reading.

1. Zucchini

You might be surprised to see zucchini on the list of the delicious ingredients to add to your green juice, but it’s perfect to juice with. Many people avoid adding zucchini to juices and smoothies, but if you try it, you will love it, I promise. Zucchini is rich in Vitamin C, potassium, and chlorophyll. It tastes slightly sweet and makes an excellent juice base.

. Cucumbers

You can easily improve the taste of your green juice by adding cucumbers to it. They will give a slightly sweet taste and they make a perfect juice base. Cucumbers are high in water, B vitamins, electrolytes, and contain a lot of important vitamins and the anti-cancer components of caffeic acid, lutein, and fisetin. They help fight bad breath, keep kidneys, bones and joints healthy, control blood pressure, fight cancer and diabetes, and help lose weight. Just make sure you buy organic, because conventional cucumbers contain high levels of pesticides.

3. Carrots

Carrots are one of the most delicious ingredients you can add to your green juice. They are an excellent source of Vitamin C, fiber and they are high in beta-carotene. Carrots help brighten the skin and fight acne. Moreover, carrots have anti-inflammatory and anti-aging properties. Since carrots are high in sugar, adding one or two carrots to your green juice will be enough to make your juice tastier.

4. Romaine lettuce

Romaine lettuce will give your green juice slightly sweet, hydrating taste and a delightful flavor. It is rich in protein, omega 3s, and Vitamin C and has a lot of health benefits. Romaine lettuce can help you lose weight, reduce blood pressure levels and it’s good for your heart. I think it’s a sound reason to add it to your green juice.

5. Apples

Apples, especially green ones, can make any juice more delicious. They are high in fiber and very low in calories. They help protect your heart, your eyes, keep your liver healthy and boost your immune system. Apples are also a great source of antioxidants and Vitamin C that will give your green juice an amazing flavor. I usually add green apples to my juice since they’re lower in sugar than red apples.

6. Lemon

Perhaps the most popular ingredient to add to any drink is lemons. Despite its sour taste, lemon will give your green juice a slightly sweet taste and will make it incredibly delicious. It’s low in sugar, calories and high in Vitamin C that helps improve the immune system and fight colds, and potassium, which is good for heart health. Plus, it helps strengthen the gums and teeth.

7. Tomatoes

Have you ever tried to add tomatoes to your green juice? No? Then I highly recommend you give it a try. Tomatoes are low in sugar and high in the antioxidant lycopene and Vitamin C. They help reduce the risk of heart disease, neutralize free radicals, reduce cholesterol, and lower the risk of cancer. Tomatoes also help balance the skin, get rid of excessive oil and fight acne. They will give your green juice a sweet taste and make it healthier.

8. Limes

Green juice is an amazingly healthy, invigorating way to start your day and adding a little lime to it will help increase your vitamin C intake throughout the day. Since limes are high in antioxidants, they help your skin look younger and they’re great for your overall health. They are detoxifying to the liver and can help you lose weight.

9. Fennel

Fennel is a sweet vegetable that will make your green juice more delicious. It gives a sweet, hydrating taste and boasts many health benefits. It can help eliminate gas, constipation and bloating, and boost your immune system due to its high Vitamin C content. Fennel is also rich in vitamin A and many of the B vitamins, and it contains potassium, folate, manganese and molybdenum.

10. Ginger

Ginger is one of the healthiest ingredients to add to your green juice. It’s known for great anti-viral and anti-inflammatory properties and it’s also used as a “diaphoretic,” which means it promotes the release of toxins through sweating. Ginger can also help boost your immune system, reduce cholesterol, prevent motion sickness, menstrual cramps, headaches, and fight colds and flu. Ginger will give your green juice an amazing taste, but keep in mind that it’s a strong ingredient. Begin with about a 1/4 inch slice and make sure you peel the very outer layer.

There are many healthy benefits of drinking green juices. Believe it or not, your green juice can be super delicious, of course, if you add tasty ingredients to it. These are just a few tasty ingredients and there are many others, such as dandelion greens, celery, lettuces and Swiss chard. What are your favorite ingredients to add to your green juice?

7 Effective Ways to Drop Pounds in a Week without Exercising

Do you want to lose a few unwanted pounds quick, but you don’t want to work out daily? Luckily, there are a few tried and tested ways to drop pounds in a week without running, jogging and doing other exercises. Patience, a bit of adjustment and time are everything you need here. So, here are 7 ways to lose weight in a week without exercise.

1. Have a healthy, filling breakfast

Just because you are trying to lose weight in a week without exercising doesn’t mean you should skip the most important meal of the day. Whether you are on a diet or not, you should always have a healthy, filling breakfast every single morning. Sure, it doesn’t mean eating the bacon, meat, soup, or several extra pancakes in the morning. Your breakfast should be filled with protein, which will help control your hunger. Also, opt for healthy snacks throughout the day.

2. Eat small portions

Reducing portion size is a proven way to drop unwanted pounds. Take a small plate instead of a big one and focus on consuming more meats and vegetables instead of potatoes, pastas and rice. Don’t worry, meat won’t cause weight gain, of course, if you eat it in moderation.

3. Stick to a no carb diet

Another step to take to lose weight in a week without exercising is to cut out all carbs. Sticking to a no carb diet is hard and sometimes even stressful, but it’s very important. Avoid consuming starches, fruits and refined sugars. You need to eat protein. While it’s not the best strategy for long-term weight loss, it will certainly help you drop those unwanted pounds in a week.

4. Drink water

Drink a glass of water before and after your meal. Water has no calories, and it helps keep you full and help to eat less. If you often overeat and it’s the major reason why you gain weight, try drinking a tall glass of clear water before your meal. Not only will it help you to lose weight in a week, it will also help keep your weight under control down the road.

5. Keep a food journal

One of the most effective ways to drop pounds in a week without exercising is to keep a food journal. Write down everything you eat daily in order to know what it is you are eating and what you should change about your diet. Most people think keeping a food journal is not effective way to lose weight. But it’s actually incredibly effective. Plus, it only takes several minutes.

6. Get enough sleep

Getting enough sleep is a very important, because when we are tired we tend to eat more. If you’re sleep deprived, it’s no wonder you have a big appetite. So, if you want to drop several unwanted pounds in a week without exercising, make sure you get enough sleep every night. When you are sleep deprived, running or jogging is right for you.

7. Count calories

Just like keeping a food journal, counting calories is also effective when it comes to weight loss. To achieve your goal faster, set a calorie intake limit for every day. This will help to reduce the amounts of junk foods you consume a day. While learning to count calories isn’t an easy thing, it brings amazing results!

When it comes to losing weight, exercising is not always the best solution. Follow the aforementioned tips, and you will certainly achieve your weight loss goals in a week. Have you ever tried to lose weight in a week without working out?

10 Foods to Eat to Burn More Calories

There are many foods that you can eat each day to burn calories and lose weight. The great news is that these foods are super delicious and they boast amazing health benefits. Try adding several of these foods into your daily or weekly diet and don’t forget to exercise regularly. This way, you will burn mega calories and improve your health. Without further ado, here are 10 foods to eat to burn more calories.

1. Grapefruit

Grapefruits speed up your metabolism and help burn a lot of calories. This fruit will help you feel full faster and longer with fewer calories. Moreover, grapefruit is rich in fiber that may help stabilize your blood glucose levels. You can add grapefruit to your fruit salad, smoothies or drink a grapefruit juice.

2. Celery

The secret of celery is very simple: it contains less calories and helps burn more than you eat. Celery mostly consists of water that’s why it is good as a part of a balanced diet. However, this food is not suitable for celery diet only as your body won’t get the necessary minerals and nutrients. So the best decision will be to combine it with some other foods

3. Whole grains

Studies show that whole grains are healthier than refined grains, it lowers the risk of getting a chronic disease. This type of grains is also a good part of a diet as it takes more time to digest and you won’t get hungry for a longer period of time. Whole grains are rich in various vitamins, minerals and carbohydrates but low in fat.

4. Green tea

If you haven’t discovered green tea as a good metabolism booster than it is high time to do it! This exotic Asian hot drink has become something ordinary in our life but we can’t forget about its healthy properties. Rich in antioxidants, green tea boosts your metabolism and helps lose weight, which is just fantastic, ladies, isn’t it? Simply enjoy a cup of hot fragrant green tea and do a great favor to your body.

5. Omega-3

It has been scientifically proved that omega-3 acts as a metabolism regulator. Omega-3 is a fatty acid that affects hormone leptin level, which controls how fast fat is burned. As omega-3 is not produced by our bodies we can only get it by eating fish (tuna, herring, salmon in the first place) or through special additives and omega-3 supplements.

6. Coffee

I think nobody can imagine their life without a cup of delicious coffee to wake up and start a nice cheerful morning. We all know that it is because caffeine that helps us feel lively and alert. As a dose of caffeine gets into the system the heart rate increases, blood takes more oxygen and more calories burn down. Unfortunately, the effect is spoilt by all kinds of creams and sugar added into the cup. Think of a decent replacement for it, for example, you may try cinnamon instead.

7. Avocado

Avocado is a triple-fat burner. It contains monounsaturated fat that speeds up your metabolism and protects the energy-producing part of the cells from free radical damage. Moreover, avocado has a lot of wonderful health benefits. It reduces cholesterol levels, heals wounds, reduces your risk of heart disease and stroke and is good for your eyes and hair. You can eat half an avocado with tomatoes and sea salt for a healthy on-the-go breakfast, add sliced avocado to a green bean and spinach salad, or make a tasty avocado smoothie with cinnamon and coconut milk.

8. Spicy foods

Any spicy thing belongs to the group of foods that help burn calories faster. They are not rich in calories and they may be a great addition to your meals. These may be cayenne pepper or some hot sauces, just make sure that you read the list of content before you put it into your plate.

9. Chia seeds

Chia seeds are rich in protein, fiber, and omega-3 fats and help boost the metabolism, suppress the appetite, and turn on glucagon, our big fat burning hormone. Just soak some chia seeds for about 15 minutes so that they swell up to ten times their size. Chia seeds will keep you fuller longer and prevent you from overeating. You can add them to your smoothies, salads, yogurt or oatmeal.

10. Brazil nuts

One of the most delicious foods to eat to burn more calories is Brazil nuts. These nuts help speed up your metabolism by converting the basic thyroid hormone into T3, the active form of thyroid hormone. Brazil nuts can also help fight cellulite and boost the immune system. Drink Brazil nut milk with cardamom and vanilla, snack on Brazil nuts, or sprinkle some Brazil nuts on a papaya, mango, and citrus fruit salad.

If you are aware of all the positive characteristics of the foods you eat it may become a powerful tool when fighting extra weight. These foods boost metabolism so that calories burn faster. In combination with physical exercises the effect won’t make you wait for a long time. Please share your secrets of healthy eating that helps losing weight, let’s share our experience!

7 Exercises That Will Transform Your Body

Looking for some effective ways to transform your body? There are a few great exercises that will help you to reach your fitness goal. These exercises are easy but effective in strengthening your body along with burning unwanted calories. However, sticking to these exercises is not enough to transform your body, you should also eat healthy and get enough sleep regularly. Don’t waste your precious time doing other workouts, here are seven exercises that will help you transform your body in no time.

1. Jumping rope

When was the last time you jumped rope? Perhaps in your childhood. Jumping rope is a cheap and easily portable exercise that you can do almost anywhere. This workout burns more calories per minute than any other workout. Get jumping for a perfect exercise and plenty of fun. One of the best things about jumping rope is that you can do it with your kids. Moreover, jumping rope is a fantastic way to fit in a highly effective cardio session when you are on the go. Simply toss your jumping rope in your carry-on and you don’t need to look for the nearest gym. So, who said jumping rope is only for kids? 

2. Squats

The squat is a compound, full-body exercise that works more than one muscle group. This powerful exercise helps tone your glutes, strengthen your body and burn a lot of calories. To boost your calorie expenditure and raise your heart rate, you can try to do jump squats. Or stay in a squat hold with dumbbells in the hands to increase the resistance as well as feel the burn. Doing squats regularly is one of the best ways to transform your body as well as improve your physical health. If you sit all day at work or at home, you are at higher risk of serious disease. Why not do several squats whilst waiting for your dinner to cook, the kettle to boil, or your PC to boot up? Sometimes multitasking is a great thing! 

3. Pushups

Unfortunately, many people avoid doing pushups since this exercise is a bit harder to perform, but it can do wonders for your body. There are plenty of different pushups that work the different muscles in the shoulders and arms. Try to vary your pushup style to lower your risk of becoming bored with exercise. Not only do pushups work the upper body, but also work the core. Do pushups a few days a week to help sculpt the arms and overall transform the body. Plus, pushups are good for your heart and cardiovascular health and this exercise helps to improve your posture. Just make sure you do them correctly – learn to do pushups with your back straight to reduce back pain and avoid straining your back. 

4. Lunges

To tone the muscles in your legs try doing lunges. Lunges give you such amazing results because they isolate every leg individually, helping transform your body. To add some cardio and boost the intensity, do some jump lunges. I suggest you to do 3 sets of 10 lunges a day for the best results. Since lunges are a very effective workout for strengthening, sculpting and building a few muscle groups, why not do them every day? Even if you have a super busy schedule, you can still find time to do several lunges. Stop making excuses and start exercising to transform your body today. 

5. Swimming

The great news for all lovers of swimming and for those who are trying to transform their bodies – swimming is a super effective workout that will bring you astonishing results. Swimming helps strengthen your core and work different muscle groups. Swimming boasts numerous health benefits. It helps to reduce your blood pressure, strengthen your heart and improve your aerobic capacity. Plus, swimming is a wonderful way for your family to get moving and have plenty of fun together. Though, this exercise is not as portable as jumping rope. 

6. Running

There are many benefits of running. It helps to relieve stress, improve your heart health, reduce the risk of depression, burn mega calories and improve your overall health. Running can actually transform the body like nothing else. It builds strong, toned legs and makes them look thinner. I enjoy running, especially early in the morning, and I think it’s one of the best exercises to do every day. I always feel a great sense of accomplishment after my run. If you don’t feel like running, try jogging. Not only does jogging help to burn calories, it also helps to improve your overall health. 

7. Cycling

A cycling workout is a foolproof way to get a great sweat and work your legs. Cycling is a wonderful exercise since you can push yourself at a higher intensity. It strengthens your legs, arms and back, encourages your heart to work more efficiently and aids in weight loss. Cycling is also one of the easiest ways to fit exercise into your everyday routine since it’s a great means of transportation. It gets you fit, saves you money, and is good for your health. Bring along your significant other or friend, or cycle solo, and ensure you get the most out of your workout.

So there you have it! The list of the most effective exercises that will definitely help you transform your body. Just make sure you do them on a regular basis to see the best results. What’s your favorite exercise?

10 Superfoods That Boost Brain Power

If you are looking to boost your brain function and improve your memory, you need to include 10 superfoods that boost brain power into your healthy diet. Our brains are complex and powerful organic machines that require lots of nutrients to function properly. They regulate thousands of complex functions, which is why it’s so important to care for your brain each day. Check out the list of 10 superfoods to eat to boost your brain power and improve your mental performance.

1. Broccoli

Broccoli is high in choline that helps spur the growth of new brain cells as well as neural connections, which are essential for your brain and memory. Studies show that choline deficiency during pregnancy can cause neural tube defects in infants, so it’s especially important to eat choline-rich foods if you are pregnant. Broccoli is also rich in vitamin K that helps boost cognitive functioning and improve memory. Consuming a cup of broccoli 3 times a week is one of the most effective ways to improve your brain power.

2. Walnuts

Walnuts are among the most popular superfoods that help boost brain power. They contain the highest amount of omega-3 fatty acids in comparison to other nuts. Omega-3s have a protective effect on your brain since they increase the functioning of neurotransmitters, which in turn enhances cognitive skills and memory. Walnuts have also been shown to boost the flow of oxygen and essential nutrients through brain blood vessels and prevent inflammation. Moreover, walnuts are an excellent source of magnesium and vitamin B6 that protect your brain. Snack on a handful of walnuts to boost your brain power.

3. Turmeric

Researchers from the UCLA Alzheimer’s Disease Research Center found that adding turmeric to your meal can keep your brain sharp. The thing is, turmeric contains curcumin that can help reduce the risk of developing Alzheimer’s disease. Consuming turmeric can also help protect your brain from inflammation. Add turmeric to your favorite food or sprinkle a little over the warm milk and drink it daily to increase your brain power.

4. Wild salmon

Since the human brain is made up of about 60 percent fat, it requires important fatty acids to function well. Wild salmon is rich in omega-3 fats that help improve the brain power. Wild salmon contains docosahexaenoic acid (DHA) that can prevent the Alzheimer’s disease. Moreover, omega-3s help prevent inflammation and improve blood flow in the brain. Avoid eating farmed salmon since it’s high in PCBs and mercury that can have negative effects on your brain. Wild salmon is the best option.

5. Tomatoes

Tomato is another superfood that boosts your brain power. Tomatoes are a great source of a powerful antioxidant, lycopene, which fights free radical damage to brain cells that typically contributes to dementia. It has been proven that people who consume lycopene every day have a sharper memory than those who don’t. Tomatoes can reduce your risk of stroke. Add tomatoes to your salads, smoothies, soups, omelets, or eat them raw to improve your brain power.

6. Green tea

Researchers from the University of Basel have found that green tea increases the electrical connectivity of the brain, which helps improve cognitive functions and prevent dementia. Green tea can also boost your memory and concentration and reduce the risk of developing Parkinson’s disease. Try to drink 2 to 3 cups of freshly brewed green tea to improve your brain power.

7. Dark chocolate

Dark chocolate is one of the best antioxidant-rich foods which is good for your entire body, especially your brain. Its caffeine content plays an important role in maintaining mental alertness. Dark chocolate also contains flavonoids that help increase blood circulation to your brain. A research conducted at Wheeling Jesuit University in West Virginia showed that dark chocolate can improve concentration, response time and recall. To boost your brain power, add a little bit of dark chocolate to your everyday eating plan. White chocolate and milk chocolate are also great for your brain.

8. Blueberries

Eating blueberries can help keep your brain sharp, even in old age. Blueberries contain flavonoids that boost memory and improve learning and other cognitive functions. They protect your brain from harmful free radicals, which damage healthy tissue and are often associated with memory loss. Blueberries can also help reduce your risk of Parkinson’s and Alzheimer’s diseases. It’s recommended to consume one-half cup of blueberries every day.

9. Acorn squash

Known as winter squash, acorn squash is another brain-boosting food. It’s high in folic acid and vitamin B12 that help prevent brain shrinkage and nerve damage. Folic acid also help increase the transmission of information through nerve cells and improve memory. A folic acid deficiency can cause birth defects of the brain. To reap all the health benefits of acorn squash, eat it roasted or baked.

10. Spinach

Spinach is rich in potassium, which helps maintain the brain’s electrical conductivity, improve thinking and recall capacity. Spinach is also rich in antioxidants that protect the brain cells from any type of damage. Moreover, spinach contains essential nutrients such as magnesium, folate, vitamin E and vitamin K that help lower the risk of developing dementia.

Add some of these brain-boosting foods to your daily diet and don’t forget to drink enough water each day since the brain is about 85% water, and lack of water can affect concentration and memory and cause brain shrinkage. What do you eat to boost your brain power?