simple and honest nutrition,without deprivation

A healthy and balanced diet is key for building strong bones and maintaining them throughout your life. If you don’t maintain a healthy diet, you might feel less energetic in the later years of your life or you might need to see a dentist for your teeth and that’s when it becomes more important to take time to explore different options and decide on the right dentist. But what if you don’t have to see a doctor for your bones or a dentist for your teeth? You can do some effort to strengthen your bones from an early age, you need plenty of calcium and your body can absorb calcium with the help of Vitamin D.

Poor bone health gives rise to various health conditions such as osteoporosis and rickets and also increases the risk of broken bones from a fall later in your life. No one wants to deal with such problems and the best way to avoid them is to consume foods that can aid in developing strong bones. Listed below are the best foods you can eat for strengthening your bones:

Yogurt

Exposure to sunlight provides people with plenty of Vitamin D, but there are also certain foods such as yogurt that are fortified with it. Eating one cup of yogurt on a daily basis is the best way to get your fill of calcium.

Milk

Since we were kids, we have had to hear that milk is good for our health because it is deemed to be the poster child for calcium. Three glasses of fat-free milk can offer you your daily dose of calcium and Vitamin D.

Cheese

Yes, cheese is full of calcium, but this doesn’t mean that you eat it excessively. Remember to eat cheese in moderation and not more than 1.5 ounces. Also, it doesn’t contain a lot of Vitamin D so that you will have to get from elsewhere.

Sardines

Often found in cans, sardines are tiny fish that are surprisingly high in both Vitamin D and calcium. Even though they look a little odd, this kind of fish has a savory taste, which can be downright delicious when used in salads and pastas.

Salmon

Yes, salmon is quite renowned because it contains plenty of omega-3 fatty acids that are healthy for the heart. However, a three-ounce piece of salmon can provide you with almost 100% of your daily dose of Vitamin D. So, you should eat salmon for your bones and for your heart.

Spinach

If you don’t eat dairy products or are lactose intolerant, you can always go with spinach for boosting your bone health. 25% of your daily calcium needs can be met with just one cup of spinach and it also contains Vitamin A, fiber and iron.

Tuna

Another fatty fish that you can eat for getting your regular dose of Vitamin D is tuna. You can get 39% of your daily dose with just three ounces and it can also give you the calcium you are after.

Fortified Foods

There are some store bought foods like some cereals and orange juice that contain lots of vitamins and minerals including Vitamin D and calcium. You can check the labels to ensure what you are buying will help in building bones.

Collard Greens

Similar to spinach, collard greens are loaded with calcium and can provide you with 1/4^th of your daily dose. They can also be eaten with your favorite foods.

There are so many interesting and amazing businesses that you could start in this age. One of the best and most popular of the moment is health and wellness. Many people are becoming acutely aware of their health and diets and wanting to make a change to this. Here are some of the ways you can market your health and wellness brand to stand out from the competition.

Pick a Niche

Health and fitness is a wide-ranging topic and there are many different demographics within that you could target. You need to pick a niche to build your brand on. There are several combinations you could make to cover several areas. For example, you could focus on keto for weight loss, or vegan bodybuilding.

By picking a niche, you will have a focus to base your content on. Try to come up with an ideal customer you want to reach, or even base things off what you want to see in the community. A little research is sure to uncover a few key areas you could look at.

Cover the Basics

When setting up a brand, there are always some basics you need to cover. This is regardless of the industry you are in. There is always a right way and a wrong way to set up marketing for your business. In a highly competitive industry like health and wellness, you need to make sure that you are getting it right from the word go.

Why not undertake a course in healthcare marketing? Even if you have some experience in the world of marketing and social media, you might not have an idea about what could work for this area. By undertaking a course, you will be in a much better position to market yourself successfully.

Master Social Media

One of the most important aspects of a health and wellness brand nowadays is social media. Platforms like Instagram and YouTube allow us to interact directly with our audiences and upload testimonials and advice in easy-to-follow formats.

There are so many types of content on here and it is key that you find something that really works for you. For example, you might want to post vlog content of more than just the business. Another option would be to make informative videos detailing some different exercises someone might want to try. Tailor the content to fit your brand and make it as high end and well-produced as possible.

Trying to launch a health and wellness brand can be difficult. However, the right approach to your branding and marketing will make all the difference. Take a look at what some of your competitors are doing. There may be some key areas they are missing that you can then build upon. Whatever you choose to produce, make sure it is as authentic and as genuine as possible. Online audiences always react best to real people who want to help them. Before you know it, you could have a thriving health and wellness business!

When most people start working as freelancers, they fail to grasp the importance of eating healthy. They often grab snacks from their refrigerators and wash them down with a soda. Soon, however, they discover that they are not getting a lot done, in addition to packing on the pounds. Therefore, it is important to conduct some research on health writing jobs and healthy nutrition for freelancers.

In her book titled How Being a Freelancer Affects Your Health, Abby says that her yoga sessions and regular climbing fell by the wayside and junk food became her best friend. Sometimes, she even skipped proper/healthy meals altogether in order to meet her deadlines.

The freelancing lifestyle leaves little time for preparing healthy meals because freelancers often have less than 15 minutes to put a proper meal together. Fortunately, by following the 5 rules of healthy nutrition for freelancers outlined below, you will be able to prepare snacks and simple meals that will energize and keep you healthy, rather than make you feel sleepy, overstuffed, or tired.

1. Take Responsibility

Due to the irregular schedules, long hours, extreme stress, overwhelming isolation, and crazy deadlines, the freelance lifestyle can be harmful to good health. Freelancers often find themselves gorging on junk food, which leads to feelings of tremendous guilt because they just do not know why they do not feel good.

Therefore, freelancers need to take responsibility for their health and wellbeing to capitalize on their earning potential. Even on a personal level, healthy nutrition makes sense. Freelancers should do everything possible to minimize the negative impacts of their work, instead of working themselves into an early grave.

2. Grab Healthy Foods

Takeout food is extremely tempting for freelancers; unfortunately, due to its high sodium content, it is not good for one’s bloat and blood pressure. This does not mean that freelancers should avoid pizza night. Rather, they should avoid ordering pizza every night. They should stock their refrigerators with healthy foods to keep from binging on fast food to the extreme. It always helps to have healthy snacks and meals on hand.

3. Have a Healthy Food List

It helps to have a healthy food list or nutrition list ready for whenever one is feeling like one is slipping into unhealthy eating habits. The best thing about a healthy food list is that everyone has a different list, which means that one can include foods that one loves.

4. Hydrate

Due to their pressing schedules, freelancers often forget to drink enough water. Consequently, they find themselves experiencing migraines that prevent them from working for several hours. Hydration plays a critical part in maintaining a freelancer’s positive mood, cognitive function, and energy levels, all of which are important for a successful freelancing career.

5. Keep a Healthy Eating Schedule

Sometimes, freelancers are so busy that they get to the point where they are starving. It is impossible to do any meaningful work when one is starving. They can avoid this by keeping a proper eating schedule, which means taking breakfast, lunch, and dinner. If there is a gap of more than 6 hours between meals, they should eat a healthy snack to maintain their energy levels.

Everyone tends to think that freelancers do what they want, where they want, and when they want. However, freelancing is not as simple as that. One of the most important assets freelancers possess is their good health. People doing the normal 9am to 5pm jobs can take sick days and still get their paychecks. Freelancers, however, need to work in order to earn an income.

When people hear the word “protein,” they often think of lean meat, eggs, poultry, cheese, legumes, soy products, and a muscle builder. But one thing that everyone can agree on is that it is a necessary component of every cell in the body. When digested protein becomes amino acid, it forms the building blocks of the body. It builds and repairs cells and makes enzymes and hormones that the body needs.

But the body does not store protein. Since the body needs it daily, it is best to have a good supply of it anytime and anywhere. Bulk Nutrients and protein supplements come in handy whenever you feel that your body needs it the most. One should have a daily protein intake due to the following reasons.

Weight Management

Losing weight is not just about fat elimination, back pain reduction, and mobility improvement. It is also about muscle rebuilding and toning, which is a factor that most diet fads forget. Muscles shed proteins daily because the expectation is that new ones will replace them anyway. But when a person goes on a diet and does not eat enough protein, they will lose muscles. When muscle mass decreases, several things would also happen all at once, like muscle soreness and weakness, as well as body weakness in general. Weakness is one of the primary reasons why a lot of people cannot seem to stay motivated to continue working out.

Even if you eat a lot of protein-rich foods after a work-out, it will take time to absorb all the necessary nutrients. Protein needs replenishment, which is why health buffs take protein shakes and other Bulk Nutrients after a work-out session.

Post-exercise Muscle Repair

Muscle soreness is a real and dangerous threat to a person who is in the midst of their weight management program. If a person is just at the beginning of their weight-loss journey, the feeling of being sore may discourage them from doing more exercise. Protein supplements help repair exercise-damaged tissues and muscles faster. It also helps improve muscle performance and reduces muscle loss.

Provides Energy during Fasting

Intermittent fasting is a growing trend that claims a healthy following. When you fast, the body starts a couple of cellular repair processes. Fat burning happens with the changes in blood levels via an insulin drop and the human growth hormone. It targets existing fat stores and helps in muscle gain. During a fast, you cannot eat anything. But if you ingest protein supplements beforehand, you would have stored an extra pack of energy, so it helps in giving your body a much-needed boost in your time of detoxification.

Bulking Up Muscle Growth

Age does a number on the body, and muscle mass is no exception to it. Loss of muscle due to aging – also known as sarcopenia – lessens mobility and strength. A regular protein supplement intake combined with regular exercise significantly reduces the effects of muscle loss. And those who are bulking up their bodies can also benefit from protein supplementation.

A person who is building the physique of their dreams will not find it difficult to do as long as it is done the right way. The proper protein supplements will help build and repair muscles safely while one gets into their ideal shape.

Coffee is typically the drink behind the liveliness of certain people, keeping them awake and functioning. It is a good source of antioxidants, vitamins, and other essential nutrients, known to boost energy levels for improved physical performance and improved metabolic rates for fat loss. Many studies conducted on nutritional value, possible risks, and relevant health information on caffeine intake are available in several parts of the world. And the clinical benefits of the plant itself adequately support the beneficial effects of coffee consumption.

Coffee is a cherry-like red little fruit with the coffee bean in its centre. It is processed to generate the roasted coffee beans used today. The fruits are picked by hand, dried, sorted, and roasted to change its properties and become ready for consumption. And to make it a beverage, coffee beans are grounded and brewed. Once brewed, it can be prepared lots of ways, including espresso-based coffee, iced coffee, Cafe Americano, white coffee, and many others.

Concerning its economic uses, the coffee beans or the seeds of berries taken from the coffee plant is one of the most traded commodities in the industry of import and export between different countries. And as of 2018, Brazil sold the majority of coffee beans online in the world.

Coffee Origins

Whatever knowledge most people have on coffee, the history of its development may not be familiar to everyone. Coffee is part of the modern diet now. But the people of today would not know where it all began.

The origin of coffee goes back to the 9th century Ethiopia when a local herder found goats munching coffee beans from a tree. The herder then shared it with other people and became curious about drying and boiling them to produce a beverage. They threw the beans into the fire, ground it up, and dissolved in water, making the first cup of coffee.

Another interesting story about coffee is the fact that it used to be a prohibited drink sometime in the past. In 1511, the intellectuals of Mecca, Saudi Arabia, banned the consumption of coffee, as the meetings over coffee allegedly brought people together against the Meccan leader. The controversy of the coffee ban became effective for the next 13 years until another leader revoked the prohibition and claimed the sacredness of coffee, which was contrary to the previous popular belief.

In Europe, coffee was believed to originate from evil. The suspicion began in Venice when some travellers thought of coffee as mystifying and intoxicating liquor. And for the Catholics, coffee appears to be the devil’s bitter invention, a suspicious alternative for wine, leading to the prohibition of the said beverage.

Coffee Today

By the start of the 19th century, coffee was more than a trend. It became a global phenomenon, ordered and consumed everywhere in the world. Eventually, coffee beans online became in demand, and the development of innovative processes in coffee roasting, packaging, and brewing has improved dramatically.

There are various coffee devices available such as coffee brewers, espresso machines, package labellers, and so much more. Tons of coffee brands that manufacture and distribute coffee products are accessible in the market. And there are no false beliefs and accusations on the consumption of coffee anymore.

Coffee has conquered the world that almost 400 billion cups of it are consumed annually. Every corner in the city has coffee shops. All grocery stores have it on the stock. People come up with creative ways of serving it, adding flavours, and the like. Surely, the demand for coffee would not ever decrease hundreds of years from now.

Let’s not mince words here: dieting is hard work. Once you’re on one you can be surprised how difficult it is to stick to. Not only that, but with so much new information coming out all the time telling you what is and is not healthy, it can be hard to know if you’re even on the right track at any given time.

Whether you’re just trying to lose weight or you’re feeling miserable from modern food, this post will be cutting through all the fad information and hearsay and provide some basic, common-sense advice on how to start and maintain a healthy diet.

Cut Out Soda

Yes, much of our modern dietary options are loaded with excess sugar and carbohydrates. One of the main things that keeps people from sticking to a consistent diet is that it can seem impossible to avoid this fact.

However, by simply cutting soda out of your life, you will be eliminating a substantial amount of sugar from your diet. Drink water instead – your body needs it!

Make Half Of Your Consumption Fruits & Vegetables

“But what kind of fruits and vegetables should I choose?” you might be asking. The answer is easy – in fact it’s something you might tell a kindergartener: choose green, red, and orange vegetables. Have any kind of fruit you want for desert.

Make your plate colorful. The more colors, the better the chances of consuming the minerals and vitamins your body needs.

Switch To Whole Grains

Refined grains are loaded with sugar and can cause inflammation in the body. Whole grains have more nutrients like protein, B vitamins, antioxidants, and minerals. They can also keep bowel movements regular and produce healthier bacteria in the colon.

Eat More Seafood

Protein should be a regular part of your diet. Meat is a big part of that. You can also eat plenty of beans, nuts, seeds, and eggs for protein. But if you really like meat, add more seafood to your diet. It has plenty of protein as well as omega-3 fatty acids and minerals. If you’re not too fond of seafood, switch to more lean meats.

Switch To Healthier Fats

A lot of the fat people get is from food made with butter, shortening, and margarine, as well as fatty meat like sausage and bacon. Instead, go for avacados, cheese, whole eggs, chia seeds, fish, and nuts. Extra virgin olive oil and coconut oil are also great replacements for butter.

Restaurants are a part of the highly volatile food and beverage industry that is continuously progressing. If a particular restaurant, such as the branded – automata name, remains unaware or unsusceptible to change, the company will risk getting left behind by other competitors. Customers may patronize the restaurant for many years, but if the menu remains stagnant, they will eventually get tired of the same dishes on repeat. Innovation is vital in the food and beverage industry.

The need for kitchen innovation

Big kitchen brands have really pushed the limits of innovation when it comes to making kitchen processes more efficient and convenient. Because a restaurant is a service-oriented business, like the branded – automata service known for its professional touch, customers expect nothing but the best from the second an order is taken to the time they step out of the establishment.

Innovation could occur in the equipment being used wherein ovens made smarter, and gadgets become more efficient, which leaves the kitchen staff with more time focusing on other value-adding processes. Understandably, chefs may be less inclined to automate, having been used to the traditional ways of doing things. However, more and more are embracing the new because they are more sustainable.

The importance of menu innovation

From casual dining and fine dining restaurants to fast-food chains – every business in the food and beverage industry must introduce new menu items from time to time. Yes, a good thing or the house specialty should be treasured and continued, but there is also the risk of boring the regular diners with the same menu. On the restaurant side, introducing a new dish might not click with the customers and fail in bringing in the forecasted revenue.

Keep things familiar

Of course, menu changes that vary too wildly will drive away previously loyal customers. No one wants to go to a local restaurant and find that their favorite menu item has been replaced. On the other hand, never removing items from your menu will lead to stagnation. The key to this problem is to introduce new things that are familiar to the customers. An ideal menu innovation will have similarities to previously popular items, while carefully introducing a new and exciting menu.

Think global

Chefs could take a look at what’s trending on an international level and incorporate some ideas with a local twist.

Listen to the customers

Customers are excellent sources for hints and new concepts that the restaurant could try. If one possibility keeps coming up among customers, then mostly, it will be readily accepted by all.

While there is no tried-and-tested formula as to how and when the menu should be changed, going with the seasons is a good start — cool and light dishes during the summer and more hearty foods for the winter. Popular chains have used this to significant effect, attracting fans of their seasonal menus.

An excellent way to achieve this change is by using seasonal ingredients. Zucchini in the fall, for example, or spring flowers for presentation. This is an excellent opportunity to use ingredients grown in-house. In March, a restaurant can plant tomatoes, and come May, they will have newly-harvested ingredients better than anything that can be bought at the supermarket.

Introducing the change

With the menu laid out, below are some ways to introduce the new items to everyone:

• Introduce a special menu
• Use printable menus
• Specials in a chalkboard
• Digital menu boards
• Advertisements

Change in the kitchen, although intimidating at times, is a path worth taking. Instead of losing a chance and watching others gain the advantage, why not innovate?