Making the healthy choice can be difficult sometimes but there are a few easy swaps than can help make food healthier whilst still being very tasty. 1. Black beans for flour This may sound crazy but you can swap out flour with drained, rinsed and pureed black beans when baking. Try it out in brownies! 2. Zoodles for pasta noodles These are thin strips or ribbons of zucchini that have bee sautéed for a few minutes until soft and used instead of pasta. 3. Lettuce leaves for tortilla wraps Lettuce leave can lighten any wrap or taco-like meal and provide a satisfying crunch that a wrap doesn’t have. 4. Nuts for croutons It is nice to have an additional texture in salad that can be achieved by using nuts instead of croutons. 5. Unsweetened applesauce for sugar You can substitute a 1:1 swap of sugar to applesauce however, for every cup of applesauce, reduce the amount of liquid in the recipe by a ¼ cup. 6. Plain yogurt with fresh fruit for flavoured yogurt Pre-flavoured yogurts typically come with quite a bit of added sugar so opt for a plain or Greek yogurt and add in your own fresh fruit.
While you are better off eating fresh, healthy foods, there are times when you simply do not have the time to whip up a well-balanced meal. Instead of turning to fast food, one satisfactory alternative could be a good protein shake or bar. According to registered dietitians, you need to consider the nutritional content of these items and ensure you are not getting ones that are high in added sugar, artificial sugar or sugar alcohols. Anything high is sugar causes a spike in blood sugar and then a quick drop, so you can feel very energic for a short period of time and then very tired shortly after. When making your choice, look for shakes and bars that are high in protein, fibre, healthy fats and are low in sugar. You also want to opt for options that contain vitamins and minerals. A well-balanced bar or shake will include 300-400 calories, 15-30g of protein, 3+g of fibre and 10-15g of unsaturated fat. Good protein sources are whey, soy, hemp, brown rice and pea protein. Natural sugars are better, as in those from cane sugar, brown rice syrup or coconut palm sugar. Fats should be plant-based like those from nuts and […]
Dermal fillers are a substance that is injected into your face usually for aesthetic reasons. The most popular areas for dermal fillers are on your face and used to increase volume in is certain areas such as your lips or to fill unwanted lines or wrinkles. The risks associated with dermal filler are generally low risk and rare but can happen especially if you do not go to a professional with the correct qualifications to carry out the procedure. The risks are; – Infection – Bumps and lumps – Scarring – Filling moving away from the original area which requires surgery to remove – Blocked vessels in your face which could result in tissue death and permanent blindness. Although the risks are very low with this cosmetic procedure you must ensure you go to a trusted professional and seek medical advice as soon as you notice any unusual symptoms post-treatment.
Flossing is one of those things we all know we should do, but all too often, we just don’t get around to it – it seems an unnecessary barrier between you and your bed at night time! But just how important is it to floss? It is actually very good for your overall oral health if you floss between your teeth, preferably twice a day. It will help you to keep your mouth feeling fresh, if nothing else, because it gives you a very deep clean. The action of flossing removes any buildup of plaque from between your teeth and around your gums, preventing it becoming a problem. These are areas that you cannot reach with your toothbrush, so it’s the only way to make sure they stay clean. Using an interdental brush will be of the most benefit, as this will give you maximum cleaning – use the biggest size you can.
Supplements can help you stay in good health, even if you are generally a very healthy person already. They will ensure you have the right balance of everything you body needs, and if you have too much of something, your body will simply flush it out, so there is no harm in taking vitamins and supplements. If you are deficient in anything, you will notice your health improving when you start to take supplements. This can be a good idea if you are trying to lose weight, or if you notice that you have brittle nails or hair that is lacking in shine. It can be a good idea to take supplements if you are trying to become pregnant, for both the man and the woman. This just ensures that you are in good general health and that your body is in the optimum condition to conceive and to cope with pregnancy.