Say what you want about the 80s, but one thing’s certain: they really knew how to get your heart pumping with their music. This fun dance workout plays some of the best songs from that era and leverages light steps and fist pumps to get your heart going (and going strong!) for a 20-minute workout that will fly by.


Taylor Swift Dance Party
MadFit
 

This one’s for all the Swifties out there. Combine your love of America’s favorite pop star with some beginner-level, full-body cardio dance movements for 15 minutes of smiling and sweating.


2000s Dance Workout
Growwithjo
 

Jo knows how to host a cardio dance video, and this proves it. You don’t need any equipment and only 15 minutes to get your groove on. Jo also ensures beginners can modify steps until they learn them — all along the beats of stars like Usher, Sean Paul, Missy Elliot, and Rihanna.

80s Dance Party Workout
MadFit
 

Head back to the 80s by getting your sweat on with this cardio routine featuring music from Madonna, Michael Jackson, Whitney Houston, and more. Reviewers love it, and many have even found themselves adding more minutes of dance because of how much fun it is!


Savage Fun Dance Workout
Megan Thee Stallion and 8 Fitness
 

This particular YouTube dance video graces many lists rounding up the best dance workout videos — and for good reason! Reviewers love this video because it’s focused on actual choreography and movement and is led by the engaging personality of Megan Thee Stallion. It’s one most people find themselves returning to again and again.


Full-Body Disney HIIT Workout
That Disney Girl
 

Bring back your childhood with this dance fitness video from creator Emily Thorne that pumps your heart to some of your favorite Disney classics. One reviewer says she “never smiled or had more fun doing a workout.”


Boy Band HH
Emkfit
 

NSync, The Backstreet Boys, One Direction, and The Jonas Brothers all grace this video’s soundtrack — and boy, is it something. Certified PT Emily is committed to making working out less awful and more fun, and her heart-pumping, calorie-torching boy band workout video here proves it!


 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

One of the biggest struggle areas many of us have is undoubtedly around our bellies. Belly fat often seems to be the quickest to burgeon and slowest to go away.

Unfortunately, studies show belly fat increases the risk of things like type 2 diabetes and heart disease. It also can be uncomfortable and make finding clothes that fit challenging.

Thankfully, there is good news for those of us who want to target this problematic area — and the solution may lie in boosting your soluble fiber intake.
 

What is Soluble Fiber?

Soluble fiber is a carbohydrate that can slow down how fast your stomach releases digested food into your gut when it mixes with water. It’s a bit different than its counterpart, insoluble fiber, which helps our bodies form stools.

What are the Benefits of Eating It?

Several studies explore the benefits of increasing how much soluble fiber you consume. In one 2012 study, researchers found that participants who increased their soluble fiber intake by 10 grams had a 3.7% lower risk of gaining belly fat.

Another 2012 study found that higher insoluble fiber consumption meant lower belly fat and inflammation. Still, another 2009 study concluded that participants who reduced their fiber intake had a higher risk of gaining belly fat.

People who eat soluble fiber also have a higher number and diversity of good bacteria living in their guts. These bacteria assist with vital physiological processes like creating vitamins and processing waste. A 2016 study found a link between gut bacteria variety and lower belly fat, and several others found the same link with better health outcomes in life.

What’s more, soluble fiber is a potent appetite suppressant. That may help you reduce the number of calories you eat, which in turn can help with weight loss.

What Foods are Good Sources of Soluble Fiber?

The U.S. Dept. of Agriculture recommends men consume 30-38 grams of fiber per day, and that women should aim for 21-25 grams daily.

Experts recommend people who don’t currently eat high levels of soluble fiber increase their daily intake gradually to avoid unpleasant side effects like bloating, diarrhea, and stomach aches.

Foods with high levels of soluble fiber include: 

• Apricots

• Oranges

• Apples

• Pears

• Oatmeal

• Legumes

• Brussels sprouts

• Broccoli

• Sweet potatoes

• Flaxseeds

• Hazelnuts

• Sunflower seeds

• Barley

• Carrots

• Beans

• Peas

• Avocados

• Turnips

• Figs

    Can You Take Supplements to Boost Soluble Your Fiber Intake?

While it’s best to get soluble fiber by eating the foods that have them, it is possible to use supplements, too.

Soluble fiber supplements come in various types, with the most popular being:

• Inulin

• Psyllium husk

• Glucomannan

  
Some studies have looked at how each of these supplements impacted belly fat and found ????  

• Inulin: A 2015 study found that people at risk for type 2 diabetes who took inulin rather than cellulose (insoluble fiber) lost significantly more belly fat and weight.

• Psyllium husk: A 2012 study found a belly fat reduction in teenage boys who took this supplement.

• Glucomannan: A 2012 study found that men taking this supplement saw a reduction in belly fat.

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Ultimately, incorporating more insoluble fiber into your diet can go a long way toward helping you reach your goals and may reduce your belly fat. Consider talking to your doctor or a nutritionist to create a plan for gradually adding foods rich in insoluble fiber into your meal plan.
 


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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

• Boosts mental health and cognitive function
• Reduces stress and perceived ability to deal with stress
• Improvement in depressed psychological states
• Stimulates brain activity
• Lowers risk of developing psychological disorders
• Positively correlates with lower obesity and Type 2 diabetes rates
• Increases sleep quality and duration

Activities in nature are also a boon for your physical health, typically requiring movement and exercise, which can improve your cardiovascular and muscular health.

With that in mind, we rounded up eight outdoor activities to boost the time you spend in nature — things like hiking and biking for those who are mobile to gardening and boating for those who need to go the lower-impact route.
 

High-Impact

Hiking is a definite go-to for getting out in nature — and for good reason! Not only is it an excellent full-body workout, but it’s also one of the best ways to explore new settings and take nature in on every level. It’s also an activity perfect for groups and families, offering options for people of all fitness levels. With more than 400 national parks across the U.S., you can enjoy a unique experience with nature year-round.
 

Find any nearby trail on a warm spring or summer day, and there’s a good chance you’ll find bicyclists of all levels out enjoying it. Cycling is the perfect activity for covering lots of ground with the wind in your hair and the sun on your face to make it all the more pleasant. You can go as fast or slow as you want and see all the incredible things nature has to offer along the way.
 

Rock climbing outdoors is not for the faint of heart, but if you’re game to give it a try, you’re unlikely to be disappointed. Rock climbing offers a tremendous workout and a truly exhilarating way to enjoy nature, with challenging courses and one-of-a-kind views waiting for you at every turn. It also can help with cognitive health by fostering problem-solving skills, and it typically has a tight-knit community for increased social interaction.
 

If you’re a fan of water sports, get out on the nearest river with a water activity like kayaking, canoeing, or white water rafting. Each of these will engage your core and offer a strenuous workout, making them ideal for exercise and taking in nature alike. Rivers also provide a unique view of the world around you, carving through canyons or flowing alongside rows and rows of trees for truly breathtaking sights you won’t find anywhere else.
 

Low-Impact

Planting seeds for flowers or fruits and vegetables and helping them sprout leaves and grow into something new is itself profoundly rewarding. Add in the time spent outside in the sunshine and the functional movement that goes with it, and you’ve got a recipe for some serious mental health boosts. Plus, tending to your plants can provide a significant stress reliever after a busy day, and growing and eating your own fruits and vegetables can even improve your diet.
 

Walking is one of those simple things that you can do anywhere and at any pace, making it a perfect go-to for everyone to get outside to take in some fresh air. You can go on scenic, nature-friendly walks at the local park, around your neighborhood, along green belts, or even at national and state parks. Go at your own pace and breathe all of nature’s beauty in along the way.
 

If you live near a beach, a day outside soaking in the sun and listening to the waves lap against the shore is a definite recipe for a mental wellness boost. Pack a picnic lunch and grab your towel and flip-flops for a relaxing day on the sand. If you’re feeling up for it, consider rolling in a fun activity like shell-hunting or kite-flying.
 

Fishing is one of the best activities for stress relief. It gives you a peaceful way to explore nature in all sorts of different ways and places while simultaneously requiring physical activity that improves health. Plus, people who fish also tend to find their patience and concentration improve and that it lowers stress levels.



 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

1) Strawberry Spinach Salad

Serves: 6-8
Calories: ~300

Color meets taste in this citrusy blend of spinach, berries, pecans, goat cheese, and tangy lemon poppyseed dressing. It’s the perfect dish for your Easter brunch or evening potluck, sure to have everyone asking for the recipe.

Recipe courtesy The Pioneer Woman




 

2) Creamy Cheesy Baked Asparagus

Serves: 6
Calories: 223

Your first warm-weather barbecue needs something extra special to wow friends and neighbors. Enter Creamy Cheesy Baked Asparagus, a delicious recipe made up of crunchy asparagus topped with creamy white sauce and aged cheddar cheese. Guests can take or leave as much of the sauce as they’d like, and you can substitute many of the ingredients to meet dietary restrictions — a dish for anyone and everyone.

Recipe courtesy Seasons & Suppers



 

3) Garlic and Herb Roasted Carrots

Serves: 4
Calories: 36
Carrots are the star in this flavor-packed, easy-to-make dish that will steal the sideshow, whether you’re at a neighborhood potluck or preparing something to accompany the main at dinner. All you need are carrots, olive oil, garlic, Italian seasoning, salt, and pepper to prepare this bright, spring-themed dish everyone will enjoy.

Recipe courtesy Ahead of Thyme




 

4) Avocado Deviled Eggs

Serves: 3
Calories: 275

Deviled eggs are a common go-to for spring potlucks or Easter events. This year, take them to the next level with a green twist by substituting the mayo with guacamole — a healthier creamy base that tastes just as good (if not better!) than the original. We can pretty much guarantee an empty dish within 30 minutes of setting them out.

Recipe courtesy Downshiftology




 

5) Twice-Baked Chipotle Sweet Potatoes

Serves: 4
Calories: ~140

Sweet potatoes may be naturally sugary, but that doesn’t mean they aren’t good for you! Sweet potatoes are packed with beta carotene, which supports gut health and your immune system. Elevate your usual baked sweet potato recipe with this take, which leverages chipotle peppers to add a bit of a kick. People are going to love it.

Recipe courtesy How to Eat




 

6) Cilantro Lime Rice

Serves: 6
Calories: 287

Nothing screams spring quite like a brightly colored dish with white rice and green cilantro. You can easily prep this tangy recipe in an instant pot or on the stove, and it’s just the thing to pair with a light chicken breast or as the base for homemade burrito bowls. It can work for an event or as a nice spring-themed side for a family dinner.

Recipe courtesy Tara Teaspoon




 

7) Spring Pasta Salad

Serves: 6
Calories: 270

This spring-inspired pasta salad is laden with fresh, seasonal vegetables like asparagus and mushrooms, and topped with a tangy lemon parsley dressing. It’s easy to make, and you can serve it at room temperature or chilled.

Recipe courtesy Feasting at Home




 

8) Gaby’s Cucumber Salad

Serves: 4
Calories: 185

Some people have described this particular spring side as “addictive.” And who can blame them? Its combination of crisp cucumber, velvety avocado, and tart balsamic dressing makes it a sure hit among those who try it.

Recipe courtesy Cookie and Kate





 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

1) Be kind to yourself.

If you take away nothing else from this article, take away this: Practicing self-compassion is critical to dusting yourself off and moving forward. Recognize the feelings of failure and guilt, acknowledge them, and then forgive yourself. You are not a loser. You are not a bad person. You made a choice, and now you can make a different choice — it’s as simple as that.
 

2) Identify what triggered the relapse.

People who succeed most in their endeavors are always looking for ways to improve. They’re constantly learning and adjusting accordingly. That’s why taking the time to identify what external factors triggered your diet derail is critical to moving forward. Did you have a challenging life event? Did you drink too much at a party, lowering your inhibitions? Perhaps you traveled or met someone new who influenced your decisions. Whatever it was, write it down and think of ways to reapproach it in the future so it doesn’t derail you again.
 

3) Don’t punish yourself.

Creating a healthy lifestyle doesn’t happen overnight. You likely took one small step at a time, changing things along the way, until you got where you wanted to be. Don’t suddenly start exercising extra hard or severely restricting your caloric intake to atone for a few bad decisions. Even if you do lose weight initially doing this,* you’re creating unsustainable behaviors that you are very unlikely to stick with long-term. And it can do way more damage than good in the long run.
 

4) Commit to picking up where you left off the next day.

Every successful healthy journey takes time to build. Whether your diet derail lasted a day, a week, or even a month, the key is to commit to going back to exactly where you left off the next day — and then doing it. For example, if your healthy lifestyle involves eating a protein-filled breakfast, exercising five days a week, and allowing yourself one binge day, that’s precisely where you should restart.
 

5) Remember what motivated you to begin in the first place.

If you’ve been working hard to create a healthy lifestyle for quite some time, there’s a chance you may not remember why you even started. Think back to before you began on this journey. Write about it. Meditate on it. Reflect. Regaining sight of the beginning can make it a whole lot easier to kick your butt into gear again following a downfall.
 

6) Keep it moving.

A lack of motivation can be one of the most challenging things to overcome when it comes to a healthy eating derailment. One way to combat this is to continue exercising each week. Whether you go on a 10-minute walk during your lunch break or are a full-on, six-days-a-week gym person, maintaining your exercise regime is one of the best things you can do to get your diet back on track, too.
 

7) Look for little tweaks you can make to your routine.

Sometimes, it’s as simple as feeling bored that can cause you to slump. Just like you started off taking one small step at a time to get where you wanted to be, look for ways to make small changes to your healthy living routine to alleviate some of that boredom. Try a few new recipes. Change up your cheat day. Sign up for a new fitness class. There are so many approaches to take — all you need to do is take the steps to do one.
 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

The post Potato Croquettes appeared first on Diethood.

The post WEEKLY MENU PLAN #452 appeared first on Diethood.

• Obesity and weight gain
• Increased heart disease risk
• Increased risk of developing Type 2 diabetes
• Acne, skin inflammation, and more rapid aging
• Increased cancer risk
• Depression and anxiety
• Decreased dental health

While having some sugar is typically not problematic, thankfully, there are ways to lower your sugar intake and take steps towards avoiding the associated health risks. Take a look.
 

Check the Nutrition Label

The first and most essential step to lower sugar consumption is reading nutrition labels before purchasing a food or beverage. The U.S. Food & Drug Administration recommends getting no more than 10% of daily calories from added sugar — which is about 50 grams. Nutrition labels these days differentiate between natural sugars and added sugars. This guide from Colorado State University is helpful when differentiating between the two. So, next time you’re cruising the supermarket aisles, peek at the label’s sugar content to ensure you’re not buying products with high levels of added sugar.
 

Skip the Sugary Beverages

Fun fact: Most added sugar in our diet comes from drinks like soda and energy drinks. Even seemingly innocent drinks like fruit juices or tea often have staggering amounts of added sugar. For example, juices contain an average of 30 grams of sugar. What’s worse? Our bodies absorb drink calories more rapidly than food, meaning guzzling a sports drink will cause a rapid blood sugar spike.
 

Beware Unsuspecting High-Sugar Foods

Would it shock you to learn that a tablespoon of ketchup has more sugar than ice cream? Or that items like spaghetti sauce, chili sauce, and barbecue sauce are often loaded with added sugar? How about low-fat yogurt and canned fruit? These items aren’t typically what we think of when we think of eating sugar, but they are quiet culprits. When you buy them, look for brands with lower levels of added sugar.
 

Skip the Sugary Dessert (or Limit It)

Many of us have a sweet tooth and look forward to dessert at the end of the day or after a savory meal. While it’s okay to occasionally enjoy dessert, avoid making it an everyday thing. As you probably can guess, most desserts are laden with added sugar, causing blood sugar spikes that can drain your energy and kickstart a vicious cycle where you crave even more sugar. Limiting having dessert will lower your chances of developing a sugar addiction, especially if you opt for healthier desserts like fruit or dark chocolate.
 

Eat Whole and Full-Fat Foods

Americans have always had a love-hate relationship with fat. Low-fat options of many everyday items — yogurt, cookies, cheese, ice cream, etc. — are widely available at supermarkets. But in the last decade, experts and nutritionists have come out in full force to openly decry the low-fat diet ultimately resulting in higher blood sugar and insulin levels. That’s because many low-fat options contain more sugar (and sometimes more calories!) than their full-fat counterparts.

Similarly, choosing whole foods instead of processed ones ensures you’re eating things as nature intended them without additives and artificial substances. You can do this best by following something like the Mediterranean Diet, which prioritizes heart-healthy fats and wholesome ingredients aimed at boosting energy and longevity.



Ultimately, you can add years to your life and potentially stave off some pretty serious health conditions by lowering your sugar intake. If you want additional help, check out our menus that cater to those seeking healthy, balanced, nutritional meals that taste amazing and support positive meal decisions without the usual work involved, day in and day out.
 

 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

1) Go for a jog.

Whether you run, jog, power walk, or simply walk, getting outside is an excellent way to combat feelings of hopelessness or depression. A 2023 study found that running is as effective as anti-depressant drugs in treating depression and anxiety.

“Treating anxiety and depression with drugs and psychotherapy is more effective than doing nothing,” wrote radio host and sports medicine doctor Dr. Gabe Mirkin. “Adding a group exercise program to existing treatments with medications and psychotherapy will provide socialization and health benefits that may improve the patient’s outcome.”
 

2) Take 10 minutes to meditate.

Meditation takes many forms, but one of the most straightforward ways to do it simply involves taking deep breaths, clearing your mind, and focusing on the space around you rather than the turmoil that may be going on in your mind.

Like running, John Hopkins researchers found that regular meditation is as effective in treating depression and anxiety as any other method. If you’re unsure where to begin, try downloading a mindfulness app that provides guided sessions.
 

3) Create a Gratitude Journal.

Sometimes, the best way to combat negative feelings is to focus on the positive. Building a Gratitude Journal that you commit to writing in several times a week is one way to do this. A 2022 study that followed 131 women found that those with a grateful disposition were also more likely to have increased well-being.

While feeling down can make it challenging to find the good in life, journaling a few things you’re grateful for each day is a straightforward way to find gratitude and improve your mental health as a result.
 

4) Eat a balanced diet.

The age-old adage, “You are what you eat,” may seem silly, but it, too, is rooted in science. Several studies have found a positive correlation between eating healthy foods and your mental well-being. For example, a 2017 study found that people who ate higher levels of omega-3 fatty acids were less likely to struggle with anxiety and depression compared to those with lower levels. An analysis of several studies found that people who ate a lot of fruits, vegetables, whole grains, fish, low-fat dairy, and olive oil were at lower risk of having depression.

Choosing well-rounded, nutritious diets with meals like the ones delivered right to your door in our Balance or Mediterranean plans can go a long way toward helping you feel better.
 

5) Get a furry friend (or at least play with one).

If you’ve ever felt even a bit better after petting a dog, you’re not alone. Several studies show that dogs can improve your mental health by reducing stress, encouraging you to exercise, improving loneliness, and combatting depression.

If you can’t commit to adopting a full-time companion, ask a friend or family member with a dog if you can pet it, or consider volunteering at an animal shelter to make interacting with dogs a more regular part of your routine.
 

6) Schedule get-togethers with friends or family.

Humans aren’t built to spend too much time alone. Many studies have shown how essential quality relationships are in reducing the chance of developing depression and supporting someone who is struggling with it. For example, experts say healthy friendships can be just as crucial as medication and exercise in maintaining a positive state of well-being.
 

7) Get regular massages.

When you’re feeling anxious or down, it can be challenging to feel calm. An expert masseuse can help alleviate that with a professional massage to lower your stress and relax your body.

One study’s participants reported that twice-weekly massage therapy provided an effective remedy for depressive symptoms. Book your own as often as possible.
 

The Bottom Line

If you’re struggling with anxiety or depression, consider contacting an expert for additional support. In addition, giving these seven remedies a try may be a great way to improve your mood naturally.
 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

1) They evaluate social situations ahead of time.

They carefully analyze each invitation to determine if it’s necessary to go, where they’re going, and whether they truly want to go. Is this a dinner with a friend they see regularly that they can skip? Is it a must-go event like a wedding, baby shower, work event, or graduation party? These are just a few of the questions they ask themselves before deciding.
 

2) They look at the menu ahead of time — and plan accordingly.

If they’re headed to a restaurant, they bring the menu up online and decide ahead of time what they will order. Are there any lighter meal options available? Can they ask the server to adapt a heavier meal to align more closely with their healthy eating plan? Knowing ahead of time what to ask for cuts back considerably on excess calories.
 

3) They ask for everything on the side.

Whether at a restaurant or an event with catering, they are sure to get calorie-adding extras like butter or salad dressing on the side. This allows them to control how much they’re using so they know precisely how many extra calories each item adds to the meal.
 

4) They pay close attention to their body’s signals by practicing mindfulness.

Most social situations that include meals involve lots of chatter and mindless eating. People who find success in weight loss can balance enjoying their friends’ company while also honing in on their body’s cues so they stop eating when they’re full. Practicing mindful eating when they’re alone or at home makes this skill set easier.
 

5) They never come to an event hungry.

The most successful people keep their usual routine by enjoying healthy meals throughout the day and even a snack before a get-together. That’s because they know that coming to a party or restaurant in near-starvation mode is an inevitable recipe for overeating and a healthy diet disaster.
 

6) They don’t drink their calories.

Alcoholic beverages, soda, and lemonade are often staples at parties or on restaurant menus. The best people who successfully lose weight opt for water or low-calorie adult beverages (think gin and tonic, for example) instead of sugar-laden, high-calorie options like soda or margaritas.
 

7) They put socializing first.

The whole point of going to a restaurant with friends or attending a social event like a wedding or baby shower is to enjoy time together. Successful people prioritize chatting with loved ones or work colleagues ahead of filling their bellies. They stand far from the buffet tables and practice active listening with each interaction.
 

8) They set boundaries when necessary.

Friends and loved ones often have the best intentions when they insist on dessert or sampling unhealthy things. The most successful people graciously decline and stand firm in their decisions, setting healthy boundaries and staying committed to their plans.

Ultimately, the ones with the most fruitful results come into social situations armed with a concrete action plan, and they stick with it. Imitating their habits is a great way to ensure you find your success level, too.
 
 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

Singles with Demanding Jobs and Busy Lives

Single folks with jobs that occupy a large part of their time are among those most likely to find themselves ordering greasy, unhealthy takeout or hurrying through a drive-thru more than once a week. The late (or early!) hours make it challenging to find time to shop or cook, and that’s a recipe for unhealthy eating and the potential weight gain and health problems that come with it. Ordering from a meal delivery service like Diet-to-Go removes that worry by allowing them to stock their fridge with healthy, prepared meals that they can simply heat and eat — no yelling at the drive-thru talk box required.
 

Parents of Young Children

“Where does the time go?” That’s a question parents of young children find themselves asking often. Days fly by, and temptations to grab handfuls of unhealthy snacks or order an easy (but unhealthy) meal from a local restaurant are commonplace when trying to manage the nonstop demands of caring for little ones. Meal times can be especially challenging as picky eaters throw temper tantrums when they are served wholesome meals. These reasons are why having delicious, portion-controlled meals from a trusted company can make all the difference, particularly for moms trying to lose the baby weight* and make themselves a priority, too.
 

Working Couples

Anyone who’s ever lived with their partner knows that one of the most cumbersome questions of the day will consistently be, “What do you want to have for dinner?” If there’s a little time left over after the busy workday, one may offer to cook — but, more often than not, they’re also just as likely to “pick something up on the way home.” Subscribing to a prepared meal delivery service like ours is a simple way to kick that question to the curb and ensure both partners have an easy, healthy, delicious meal ready and waiting for them the minute they walk in the door.
 

People with Dietary Restrictions

If you have diabetes, want to try low-carb, are a vegetarian, or have some other dietary restriction, a healthy meal plan may be just the thing for you. Diet-to-Go offers meal plans specifically made for vegetarians and people with type 2 diabetes. We also have plans for people following keto or Mediterranean diets, as well as general, calorie-controlled plans for individuals who want to lose weight.
 

People Who Hate Cooking

Cooking is an extraordinarily popular activity in the U.S. and internationally, but it’s certainly not for everyone. On the contrary, many people prefer the convenience of eating out and not having to make their meals. That’s all well and good, but it can make eating healthy challenging as it’s difficult to know exactly what restaurants put into their meals and if the calorie counts listed are correct. Getting freshly made, packaged meals delivered right to their door is an excellent solution for these individuals because it gives them wholesome, nutritious food without the kitchen struggles.
 

Busy College Students

College students living off campus often juggle classwork, exams, and side jobs simultaneously. They’re unlikely to have a minute to themselves in the evening to even think about preparing a wholesome meal, making them perfect candidates for receiving healthy, individually portioned meals they can heat up and eat in minutes so they can keep their full focus on building a foundation for lifelong success.
 

Retirees

Retirement is a wonderful thing that includes more free time for people to do what they love, foster positive relationships, and enjoy the fruits of their years of labor. And while it’s true that many retirees find themselves with plenty of time on their hands to cook, it’s also true that they are more likely to live alone or with a partner and lack the need to cook massive meals for their family. That’s why many Diet-to-Go customers are retired folks who want to spend their golden years doing activities they didn’t have time to do while working while eating healthy meals that help them maintain an active lifestyle.

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Since 1991, Diet-to-Go has been creating and delivering delicious, healthy meals to satisfied customers throughout the continental U.S. Our mission has always remained the same: helping customers from all facets of life lose weight* and maintain a healthy lifestyle. Our customers receive delicious, chef-crafted, portion-controlled meals that taste amazing — which we believe is vital to our success. Epicurious rated our meals No. 1 in a blind taste test, beating out other key industry players like Nutrisystem, eDiets, and Biggest Loser.

Check out our five meal plans and sample menus here, and get started with us today!


 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

Less Joint Pain

Excess pounds translate to excess strain on your body’s joints. That’s especially evident in weight-bearing joints like your hips, knees, and ankles. Just one pound of extra weight adds 4 pounds of pressure to your knees. That means that when you lose those first 10 pounds, you’re reducing 40 pounds of joint pressure on your knees! You’ll experience similar effects on your other joints, which may reduce or eliminate any joint pain you’ve been experiencing.
 

Lower Blood Pressure

Extra weight directly correlates with increased blood pressure. A National Center for Biotechnology Information study points out that losing weight “decreases blood pressure substantially both in hypertensive and normotensive subjects.” This is one of many that have demonstrated a positive relationship between weight loss and lowered blood pressure.

Researchers have also estimated that every pound lost equates to a one-point decrease in blood pressure. That means your first 10 pounds off likely resulted in a 10-point reduction, helping to improve all sorts of high blood pressure-related risks, such as those from heart disease, stroke, kidney disease, and more.
 

Reduced Risk of Serious Health Complications

Countless studies have found a link between excessive weight and a lengthy list of health-related issues — everything from cancer, diabetes, heart disease, and stroke to sleep apnea, gout, and even mental health issues. The more weight you lose, the more your chances of developing one of these debilitating diseases decrease.
 

Better Sleep

A healthier body weight means more balanced cortisol levels, which, in turn, means less stress and food cravings. That, in turn, can help give you a better night’s rest. Plus, higher weight is associated with sleep apnea, a potentially dangerous condition where your airways become blocked while snoozing. Healthier weights tend to decrease the risk of developing it.
 

Lower Blood Sugar

People who struggle with their weight often struggle with elevated blood sugar levels, too. That can directly result in developing pre- and type 2 diabetes, a condition that can lead to high blood pressure, heart attack, stroke, and blindness. If you’re at risk, losing just 5-10% of your body weight lowers your risk of developing diabetes by up to 58%! And that starts with the first 10 pounds, which will also likely reduce your blood sugar levels. Win-win.
 

Less Belly Fat

Dropping 10 pounds usually means you shed belly fat, which may mean you drop an entire clothing size! Reward your progress by heading to the store to buy some new clothes, if you can. At the very least, your pants are going to feel a lot loser, and you’ll probably be able to tighten your belt.
 

Healthier Cholesterol Levels

Experts recommend a cholesterol level of below 150mg/dl. Thankfully, if you use a healthy, balanced diet to lose weight, your cholesterol levels may have dropped, too. That, in turn, reduces your risk of developing cardiovascular diseases. One thing to note: If you used a keto or low-carb diet, you may not have lowered cholesterol when you lost those 10 pounds.


 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

20s

Ah, your early 20s — you’ve got the youth, the energy, the ability to stay up all night and go to work the next day with no problem — it truly is a glorious time in terms of physical health.

Being young means you can go longer and harder when it comes to working out. With that in mind, aim for at least three 60-minute weekly cardio routines and two or three weight-lifting routines. Be sure to challenge your body by increasing your speed and resistance each time.
 

• Running, cycling, Cross Fit, yoga
• Weight training

30s

The later you get into your 30s, the more likely pulling an all-nighter or taking on a hard workout with no recovery time will be a no-go.

That’s why you may want to swap out some of the hardcore cardio days with resistance training, which can help combat things like osteoporosis and arthritis. If you’ve been going hard with steady-state cardio most days (i.e. running), it may be time to try out high-intensity interval training or lower-impact options a couple of times a week. This also may be a good time to hire a personal trainer to help you create a routine that works well for your personal life.
 

• Circuit training, spinning
• Presses, pulls, squats

40s

If you haven’t noticed changes in your body yet, you’ll likely start to as you progress throughout your 40s. Your metabolism naturally slows, and muscle mass starts to decrease, particularly if you haven’t done a lot of weight lifting previously. You should plan to do lower-impact cardio for 45 minutes or so at least five days a week, as well as focusing even more on resistance training and adding intensity to weight-lifting. You’ll also want to pay close attention to each area of your body to adapt your routine based on what needs more work.
 

• Stair climbs, hiking, light jogging
• Squats, pilates, weight-lifting

50s

If you’re in your 50s and haven’t yet, now is a more important time to incorporate fitness targeting bone and muscle, especially in your core, back, and shoulders. Strength training can increase bone density and help slow muscle depletion that comes with aging. You may also want to shorten your cardio sessions (and maybe do them more often) to give your body ample recovery time between each workout. Warming up, cooling down, and stretching become even more critical now, too.
 

• Low-impact sports, walking, stationary bicycles
• Curls and presses, planks, lunges

60s

All those years spent leaning over a keyboard or staring at a computer screen may start to show up in your 60s. Back pain and poor posture (the classic “hunch, for example) may be a problem. Thankfully, you can combat these two by doing exercises that work on your back and shoulder, as well as continuing with short bursts of cardio all week long. You may have to cut way back on aerobic exercise that puts extreme pressure on your joints (like running), but you can replace it with slower cardio that doesn’t stress your joints and muscles as much. Ultimately, be okay with doing lower-intensity workouts fewer times a week.
 

• Walking, water aerobics/water jogging, low-impact sports
• Pilates, low-weight/high-rep strength training
   

70s+

You deserve a serious round of applause if you’re still exercising regularly in your 70s. Energy may be harder to come by these days, but you’ll likely find that working out at least a few days a week improves your vitality drastically. Focus on exercise that improves mobility and strength to help you maintain your independence. Be sure to allow for a couple of days of recovery time between workouts.
 

• Walking, water aerobics/water jogging
• Low-weight/high-rep strength training

The Bottom Line

Ultimately, the best workout is one you keep going with, whether you’re 23 or 60. That means incorporating it into your schedule, prioritizing it like you would an important meeting or doctor appointment, and staying consistent.
 

 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

3 Types of Food to Eat Regularly

Dietary fiber plays a critical role in nutrition because it separates the good carbs from the bad carbs. Plus, including foods packed with fiber — and eating about 25-35 grams daily — slows down your bloodstream’s sugar absorption.

Examples of fiber-rich food include:

• Dried beans
• Peas
• Lentils
• Whole grains
• Seeds
• Nuts
• Fruits
• Vegetables

People with type 2 or prediabetes face an increased risk of developing conditions like heart disease, high blood pressure, and kidney disease. That means eating foods packed with heart-healthy, unsaturated fats is so vital.
 

Examples of heart-healthy fat foods include:

• Fish (i.e. salmon, mackerel, herring, trout)
• Avocado
• Olive oil
• Seeds
• Nuts

High-quality, lean protein helps your metabolism run more efficiently. That, in turn, may help you get to or maintain a healthy weight.


Examples of lean protein include:

• Fat-trimmed, white-meat chicken
• Low-fat dairy
• Seafood
• Eggs
• Tofu
• Tempeh
• Chickpeas
• Edamame
• Black beans
• Quinoa
• Couscous

3 Types of Foods to Avoid as Much as Possible

Sugar is in so many foods many of us eat regularly. While eating a small amount of sugar is unlikely to do much harm, eating it regularly can be detrimental to your health, especially if you have type 2 diabetes, because it boosts the risk of developing heart disease, can cause weight gain, and can even impact your skin and mental wellness.

Examples of foods with too much sugar:

• White bread
• Granola
• Pasta sauce
• Salad dressing
• Baked goods
• Candy
• Canned and dried fruit
• Condiments
• Sweeteners (i.e. honey and maple syrup)
• Juice
• Soda

Dairy packed with fats is a no-go for people with prediabetes and type 2 diabetes. Many nutritionists say that those excess fats can interfere with insulin and may be higher in carbs than you expect.
 

Examples of full-fat dairy foods include:

• Whole milk
• Butter
• Cheese
• Sour cream

Whereas lean protein with unsaturated fat is good for you, foods with too much saturated fat are the opposite. That’s because they may boost cholesterol levels and contain haem iron, which scientists suspect contributes to a greater risk of developing type 2 diabetes.
 

Foods with too much saturated fat include:

• Red meats
• Sausage and bacon
• Cured meats
• Cheese
• Cake
• Biscuits
• Butter

Building a diet plan that avoids the foods you shouldn’t eat and provides you with the ones you should be can be challenging — and that’s okay. We’re here to help! Our Balance-Diabetes meal plan includes diabetes-friendly food that our chefs and nutritionists designed to help you balance blood sugar naturally.

We control the menu for calories and nutrition to ensure it’s heart-healthy, with healthy, restaurant-quality meals delivered right to your door. In fact, U.S. News & World Report recently named our meal plan the best for people with prediabetes and type 2 diabetes.
 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

• Lots of fruits and veggies
• Whole grains
• Lean, unprocessed protein found in nuts, fish, seafood and nonfat dairy
• Olive and vegetable oil

And limiting your consumption of:
 

• Processed foods
• Foods with added sugars
• Alcohol

The report ranked the most popular diets in four tiers based on how heart-healthy they are. Here’s a deeper look:
 

The Most Heart-Healthy Diets - Tiers 1 and 2

The Mediterranean and DASH diets are among the highest-ranking diets in the report. Both focus on eating whole grains, vegetables, lean protein, beans, legumes and low-fat dairy.

Developed by nutritionists and chefs, Diet-to-Go’s Mediterranean meal plan delivers a delicious menu rich in whole, heart-healthy foods right to your door. It helps you adopt the Mediterranean culture around food, too, which aims for you to focus on enjoying your food without worrying about dieting. That means you’ll get mouth-watering meals like Cinnamon Walnut Oatmeal for breakfast, Turkey Meatloaf for lunch, and Baked Salmon with Pineapple Salsa for dinner — no cooking involved!

Also high on the list are the pescetarian and vegetarian diets. Pescetarian diets allow you to eat fish but not meat, while vegetarian diets are plant-based.

Diet-to-Go’s Vegetarian meal plan is adapted from our No. 1-rated Balance Menu, delivering you calorie-controlled, nutritional meals controlled for sodium, carbs, fat, and cholesterol. Our vegetarian plan includes breakfasts like Egg Pot Pie and Cherry Almond Bars, lunches like Spanish Stuffed Peppers and Mushroom Ravioli, and Dinners like Black Bean Chili and Asian Soy. We’ve been helping people lose weight and eat healthy with our Vegetarian Menu for over 30 years!*
 

The Least Heart-Healthy Diets - Tiers 3 and 4

Ketogenic and paleo diets ranked among the worst for heart health in the report. The ketogenic diet generally restricts you to about 30 net carbs per day, while the paleo diet includes fish, eggs, nuts and seeds, and some fruits and vegetables — the food available to humans of the Paleolithic era.

The report highlighted how restricting carbs to less than 10% of daily calories cuts out heart-healthy foods like many fruits and vegetables, legumes, and whole grains, which have nutritional qualities essential to a balanced diet.

The report noted that these diets offer benefits like cutting out refined grains and added sugar and encouraging eating veggies like asparagus, cauliflower, and broccoli. However, their focus on fatty meats like bacon and steak can lead to an increase in LDL cholesterol, the so-called “bad” cholesterol that can increase the risk of heart disease.
 

Bottom Line

Studies show that the best, healthiest diet is the one you can stick with long-term. At Diet-to-Go, we believe in a common-sense approach to healthy eating that allows you to enjoy the foods you love in smaller quantities.

Our most popular Balance Menu has been helping people achieve their goals for over 30 years. Our chefs and nutritionists designed a restaurant-quality, mouth-watering meal plan to control for calories and portion size with heart-healthy foods that include lean protein and lots of fruits and veggies.
  

 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

The Physical Process Stress Causes

The World Health Organization defines stress as a “state of worry or mental tension caused by a difficult situation.” Every time we encounter something challenging, our adrenal glands release a hormone called cortisol and adrenaline to release glucose into our bloodstream. This process happens to help us “escape” the situation. As soon as the “danger” is over, our blood sugar drops and the adrenaline wears off, causing cortisol to work to boost your energy supply again.

This powerful chemical reaction is necessary to help us go about our daily lives, but it can also cause cravings as our blood sugar levels spike and drop. Many of us tend to cope by snacking, causing our bodies to store the excess sugar as fat.
 

The Effect of Stress on the Metabolism

Cortisol is also the hormone responsible for slowing down your metabolism. A 2015 study found that women who had experienced one or more stressful situations 24 hours before eating a high-calorie meal burned 104 fewer calories than those who hadn’t.
 

Unhealthy Behaviors Linked to Stress

The link between stress and weight goes beyond the physiological, too. Researchers have also linked stress to unhealthy habits that include:

Poor Diet: The more the stress piles on, the more drained we feel, and the less likely we are to plan in advance. This tends to lead us to “convenient” eating with things like fast food and junk food.

Emotional Eating: If you find yourself reaching for the bag of potato chips between meals or scouting the refrigerator late at night during especially stressful times, you’re likely eating emotionally. This is a common stress response, as overeating may provide us with temporary relief while simultaneously making weight loss more challenging.*

Meal Skipping: On the flip side, you may find that more stress causes you to eat less, particularly if you’re managing many challenging things at once. You may forget to eat a meal because you’re too busy, or you may not feel like eating at all. Then, you may overeat later to compensate for the calories you missed out on earlier in the day. Either way, maintaining a healthy weight is even more of a grind.*

Exercise Avoidance: When you’re stressed from something going on in life or the many things on your to-do list, exercise may be one of the first things to take the back burner. Exasperating the issue is that many of us sit behind a desk all day or spend hours in traffic getting to and from work, meaning less time for getting much-needed movement in.

Sleep Disturbances: Stress and sleeplessness go hand-in-hand. No matter how exhausted you are, there’s a good chance you can recall plenty of nights where you laid awake in bed with your mind’s wheels spinning. Not getting enough rest can create an extremely unhealthy cycle, as the resulting exhaustion during the day may slow your metabolism and reduce self-discipline when it comes to eating right and exercising.
 

How to Crack the Stress-Weight Cycle

No matter how much you have on your plate, breaking the stress cycle is more than possible. It’s also vital to prioritize yourself; doing so will help you maintain a healthy weight while making stress more manageable. Here are some straightforward ways to help you crack the vicious stress-weight cycle:
 

Me-time is a trendy way to describe the time you set aside for yourself. This can be time for exercise, meditation, journaling, reading, you name it. Give yourself at least 30 minutes of me-time daily, and treat it like you would any other appointment or meeting. Block the time out in your schedule, and stick to it.
 

Whether it’s taking an hour to do yoga, 30 minutes to go for a walk, 5 minutes to meditate, or 10 seconds to take a deep breath, incorporating mini stress-relief activities can work wonders toward improving your ability to cope with stress. Any of these activities will lower your cortisol levels, which might also help you maintain a healthy weight.
 

The things you put into your body matter — and they matter in a significant way. Drink plenty of water throughout the day to avoid dehydration. Choose wholesome foods packed with nutrient-dense calories to keep you full and focused. If you struggle to find the time to properly plan your meals, consider a healthy meal delivery service like Diet-to-Go.

At Diet-to-Go, our mission is to make healthy eating easy. We deliver chef-crafted, restaurant-quality meals directly to your door. We do all the planning and prep, so all you have to do is heat and eat!

Do you have a coping method you use to manage stress? Help others by sharing it in the comments below!
 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

• Life events: Sometimes, life events like moving to a new city, breaking up with a significant other, or dealing with the death of a pet or loved one can cause loneliness.
• Your personality type: Introverted people are less likely to expose themselves to social interactions and may be more prone to feeling lonely.
• Social media: A decline in real-life social interactions due to social media has many people feeling more isolated in the modern era. Additionally, people often get sucked into social media and place a high priority on their social interactions rather than in real-life ones.
• Mental health challenges: Cognitive distortion, or thinking inaccurately, causes some people to focus on the negative and worst possible outcomes, leading to a guarded outlook that can be isolating and off-putting to others. Anxiety and depression also may be at play as someone struggling with either may be less apt to connect with others.

Whatever is causing it, loneliness is a very powerful emotion that can have detrimental effects on your mental and physical health. In fact, a 2019 article from the National Institute on Aging noted that researchers have found that social isolation and loneliness put you at various risks, such as:
 

• Heart disease
• Obesity
• High blood pressure
• Weaker immune system
• Depression
• Anxiety
• Cognitive decline
• Alzheimer's disease

In addition, it's important to note that it's just as possible to feel lonely surrounded by family and friends as it is if you live alone.

That's why finding ways to combat loneliness and participating in meaningful, productive activities can have a powerful impact on your health and weight loss journey.

Take these five practical steps to keep loneliness at bay.
 

1. Explore the Emotion Behind It

Fighting a strong emotion like loneliness may be your default coping method. However, denying you feel alone or trying to suppress it won't make it go away. And the longer you pretend it doesn't exist, the more likely the feeling will grow. Instead, take some time to sit with the emotion and acknowledge that it's there. Try envisioning it like you are outside yourself, and accept that you're an actual human with genuine emotion. Write down the reasons why you feel lonely to explore what's going on in your life and see the potential for changes to mitigate it.
 

2. Write Out an Ideas List.

After you've explored what's causing your loneliness, the next step is to write out activities that may help you counter and deal with the emotion. That could entail many things unique to you, but here are a few examples:
 

• Planning a monthly outing with friends.
• Joining a neighborhood walking group.
• Find online forums for activities you find interesting.
• Exploring social media for groups with similar interests and attending their events.
• Talking on the phone to a friend or loved one.
• Volunteering for a cause that's dear to you.
• Engaging in a coping activity you enjoy, such as walking, sewing, baking, gardening, or reading.
   

3. Take the First Leap.

Once you've written out your plan and ideas, now you can take the leap and try one or more of your ideas. Reach out to an old contact for a phone conversation. Explore Facebook Groups or MeetUp for activities. Google volunteering opportunities near you. Ask a local college or learning center about in-person classes for things like cooking or baking. Head to a rec center and sign up for a fitness or yoga class. There are many fun activities you can try!
 

4. Keep the Momentum Going.

After you've tried an activity from your list, write about your experience there. If it was enjoyable, keep the momentum going by signing up to attend regularly. If it wasn't for you, pick another activity from your idea list and give that a try. Eventually, you'll find something you love and make some new friends in the process!
 

5. If All Else Fails, Seek Professional Help

If you've taken all the above steps and find your loneliness isn't improving, talking to your doctor or finding a therapist may be a good idea. Mental health professionals can help you understand if your loneliness is chronic, related to past traumas, or caused by distorted thinking patterns. They can also help you with tangible coping mechanisms related to your individual situation.



Ultimately, combatting loneliness with actionable steps can work wonders in alleviating the feeling and helping you connect with others — and that's essential to ensuring it positively impacts your overall health.
 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

Name

------------------------------------------------------------------------------------

Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

Autumn Fruits

We’re starting our list with the most obvious fall produce, the notorious pumpkin, and, subsequently, pumpkin spice. And it’s notorious for good reason: researchers at John Hopkins University found that pumpkin spice’s powerful scent triggers nostalgia and pleasant, cozy memories. But pumpkin is more than just the seasonal star of coffee shop lattes and chain restaurant pies. Pumpkin is also rich in vitamin A and chock full of vitamins that boost immunity, protect eyesight, and reduce the risk of chronic diseases. However you enjoy it, it’s worth adding as an autumn diet staple.
 

Whole Grain Pumpkin Spice Waffles
Pumpkin Overnight Oats
Healthy and Easy Pumpkin Soup
 

Ah, juicy, crisp, clean apples. What’s more fall than that? Apples are good for your heart and hut health, an excellent source of vitamin C and fiber and may even help prevent cancer. There are more than 7,500 apple varieties — yes, you read that right — giving you ample ways to enjoy this delicious fall fruit. Plus, there’s something special about booking an apple orchard trip with the family and picking them yourselves. Make a day of it!
 

Cinnamon-Apple Pork Chops
Healthy Apple Muffins
Spelt Salad with Apples, Cheddar and Scallions
 

Cranberries may elicit thoughts of the holiday season, but you can actually enjoy them best during the autumn months. Among their numerous health benefits is their helpfulness when it comes to treating urinary tract infections (UTIs). Cranberries may help stop bacteria from sticking to urinary tract walls, which can, in turn, help treat and prevent infection. They’re also helpful for cardiovascular health and promoting oral health. When you know how to prepare them properly, they have a unique, tangy taste that can elevate desserts, breakfasts, and side dishes alike.
 

Healthy Cranberry Coffee Cake
Cauliflower Cranberry Superfood Salad
Cranberry Orange Energy Bites
 

If you’re struggling with inflammation, then you’re going to want to add pears to your diet. They’re excellent for that; some reviews have even found they reduce diabetes and heart disease risk. Pears, like apples, have many varieties (about 3,000) — most with a soft, butter-like texture that even elicited them the nickname “butter fruit.” Pears are versatile in cooking, too, adding a nice flavor to savory dishes and desserts.
 

Roasted Pears with Bacon and Blue Cheese
Healthy Pear Oatmeal Crumb Bars
Pear and Prosciutto Pizza
 

You may be a bit surprised to find a tropical fruit on this list but, believe it or not, star fruit production is highest from October and December in addition to April to June. If you’ve never tried this bright yellow fruit, it’s got a unique, waxy texture and comes in two varieties — sweet and sour. It’s got anticancer and anti-inflammatory properties and an immunity-boosting ability that’s perfect for the cold season. Just be sure you know which one you’re buying, or you might get a lip-twisting surprise when you bite into it!
 

Star Fruit Salad
Star Fruit Chips
Low-Carb Grilled Salmon with Starfruit Salsa
 

Autumn Vegetables

Ah, beets. Many of our childhoods included cold, canned beets dumped alongside some chicken and rice — an unfortunate usage that deterred many people from these actually tasty vegetables. In fact, beets can help improve blood flow and improve exercise performance as they are packed with fiber, iron, vitamin C, potassium, and more. When prepared well, beets can be a delectable side dish that will make those childhood memories feel like nothing more than a dream.
 

Honey-Roasted Beets
Colorful Beet Salad with Carrot, Quinoa & Spinach
Dark Chocolate Beet Brownies
 

Love them or hate them, brussels sprouts made a comeback in the last decade, often adorning the appetizer section of many upscale and trendy restaurants. There’s a good reason for that. Besides potentially helping you stave off several types of cancers and other health issues like high cholesterol and diabetes, brussels sprouts taste amazing when roasted or caramelized. You can find them just about anywhere and pair them with pork, chicken, or beef — or serve them as a standalone dish.
 

Roasted Brussels Sprouts With Garlic
Kung Pao Brussels Sprouts
Brussels Sprouts Pasta Carbonara
 

A heavy head of cabbage without browning and wilting leaves is just the thing to look for in October. Like all vegetables, cabbage has tons of vitamins and nutrients, and it is particularly helpful in keeping inflammation in check, improving digestion, and helping with heart-related things like keeping blood pressure and cholesterol levels low. Cabbage is also the staple of any good slaw, but it’s also quite the ingredient to add to other dishes, too.
 

Napa Cabbage Wedge With Sesame Ranch
Healing Cabbage Soup
Butternut Apple Cranberry Sandwich with Pickled Cabbage
 

Cauliflower is a versatile, nutty-flavored vegetable that has become a staple in gluten-free, vegan, and vegetarian diets due to its ability to replace things like pizza crust and potatoes. Among its many health benefits is how helpful it is in preventing colon cancer and boosting immunity (hello, fiber!). Look for it fresh with a firm head, no dark spots, bright green leaves, and a sturdy stem.
 

Crispy Cauliflower Tacos
Cauliflower Gratin with Manchego and Almond Sauce
Curried Cauliflower Soup
 

Most of us may have started out hating broccoli as children, only to slowly but surely develop a taste for its fresh taste and crisp texture the older we got. Broccoli is helpful for keeping blood sugars stable. Its antioxidants prevent cell damage in your eyes. It reduces inflammation and may help prevent cancer and support heart health. The nutritional benefits are staggering, as is its ability to elevate countless dishes, whether as the main or as a scrumptious side.
 

The Best (Roasted) Broccoli of Your Life
Broccoli Stir Fry
Broccoli and Potato Soup



 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

The Bubble-Trouble

We're truly, truly trying to understand how he thought this was a good idea. Like, the science just doesn't support it. But hey, that's one way to maximize your use of equipment!
 

The Nobody-Noticed

She definitely didn't notice your epic fall, but she did notice your biceps. We're actually pretty astounded at how smoothly he pulled that off, and if he was trying to show off to land a date, it just might have worked!
 

The Double-Whammy

When you're trying to run way faster than you should on a treadmill, it's probably a good idea NOT to have a weight set waiting in the wind. Hopefully, he was already too dazed from whacking his head on the way down to feel the effect of the full 400 pounds crashing down on him.
 

The Rocket-Launcher

See! This is why treadmills have an age requirement — they're meant for walking and running, not launching yourself across the room.
 

The Who-Knew

While we're on the topic of age requirements, this kid clearly wasn't prepared for a moving platform connected to a stationary object — and the pain that came with it. This one is probably going into the core memory bank.
 

The Flash-Dash

We're betting this wasn't exactly the kind of "showing off" he had in mind when he ambitiously set the treadmill speed to 10.0. Next time, bud.
 

The Selfie-Spill

You know how it can be kind of obnoxious when people are distracted with their phones, posting selfies, and not paying attention to their surroundings? Karma.
 

The Jean-Drop

Hopping on a treadmill in jeans and clogs could be at the center of odd or dedicated. Either way, keep the speed under 2.0 — there's a reason running shoes and workout clothes are a thing.
 

The Cheese-Chug

We're never a huge fan of using a treadmill for something other than its intended application, but this guy gets some serious creativity points. Sometimes, you just need to get that snack in quickly.
 

The Taylor-Tumble

Swifties everywhere gasped in horror at this one. Thankfully, the epic, mid-celebration collapse didn't impact her ability to continue creating the platinum albums her fans adore.


 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

1. Create a weight loss plan if needed.

If you have a high BMI, losing weight is one of the best things you can do to lower your risk of getting heart disease. Your weight relative to your height determines your BMI, also called body mass index. BMI is helpful because it shows whether you're underweight, at a normal weight, overweight, or obese. You can also use our Free Diet Analysis to learn your BMI and get meal plan recommendations from our team of nutritionists.
 

2. Enjoy healthy, wholesome foods regularly.

Consistently eating nutritious meals is vital to living longer. Your meals should contain a balanced portion of protein, whole grains, and fruits and vegetables. If you need help figuring out where to start, Diet-to-Go can help! We offer four menus crafted by chefs and designed by nutritionists. Our Mediterranean menu, particularly, provides a diet high in healthy fats, Omega-3 fatty acids, fruits, vegetables and nuts. Studies have found that a Mediterranean diet can lead to weight loss, as well as combat heart disease and stroke, and avoid Type 2 diabetes and premature death.
 

3) Quit nicotine.

Nicotine is the addictive substance found in cigarettes, vape devices, snuff, some gums, and more. Scientists say nicotine increases your heart rate and blood pressure and may also harden your arterial walls. Quitting nicotine is essential to heart health.
 

4) Exercise at least five days a week.

Whether you go out for a 20-minute walk, sign up for a fitness class, head to the gym, play a sport, or just do something light like cleaning or gardening, regular exercise can help keep your resting heart lower during the day, which, in turn, can decrease your heart disease risk.
 

5) Don't drink alcohol every day.

Drinking alcohol excessively can potentially increase your blood pressure and cause weight gain. While the occasional beer, glass of wine, or cocktail is fine, try not to drink every night.
 

Bottom Line

Knowing your specific type of cholesterol, whether HDL or LDL, and its particle size is an excellent first step to determining your heart disease risk factor. Talk to your doctor about your options and what tests are available to you.

In the meantime, try putting the tips above into regular practice so they become a part of your daily life. Doing so will go a long way toward ensuring your heart stays healthy and strong for years to come!
 

 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

Facing (and Overcoming!) Challenges Along the Way

David kicked off his weight loss journey in May, right at the start of summer, a time that wasn’t without its challenges.

“One of the challenges of trying to eat healthy and get on track with weight loss is when you get together with family,” David said, adding that he went on two vacations with his family over the summer. “There are a lot of things that are really delicious that are also really bad for you or not the best for when you want to get back in shape.”

But during his annual family vacation to Chincoteague Island, Virginia, David said having his Diet-to-Go meals was a lifesaver.

“We rented a house, and I brought them with me and put them in a fridge so when everyone was eating greasy burgers, I was eating a healthy meal,” he said.

Things got a bit trickier during an August trip to Disney World when David was unable to bring his meals and faced “the mecca of all kinds of wonderful, super delicious food that is also super bad for you.”

“Going into it I knew, and I tried to make better choices,” David said. “I can only imagine the old days where I wouldn’t have cared at all. I did try to make wise choices, but it’s hard when there’s really not any healthy choices to be had.”

During the week-long trip, David gained back 9 pounds of the 25 he’d lost, but he wasn’t about to let it deter him.

“I worked so hard, and I was like, ‘No way am I going to give up,’” he said.

He also said beginning his weight loss journey in the summertime, a time when he, like most Philadelphia natives, loved to partake in ice cream, was rough.

“To start a weight loss program in the summertime, it’s kind of a killer,” he said. “The thing of it is, there have been a few times that I have had a small ice cream cone, and it hasn’t killed me. I do believe you can do everything in moderation.’
 

‘Extremely Satisfying’ Meals with a Sprinkle of Fitness

When David started Diet-to-Go, he was concerned he wouldn’t feel full and satisfied. He’d also tried another meal delivery weight loss program in the past and it only lasted a couple of days due to the low-quality food.

“I can’t stress enough that the meals from DTG have all been extremely satisfying,” David said. “I have not ever had a time where I’m like, ‘I’m so hungry, I could eat five of those meals.’ Every now and then, I do like to have a couple of snacks. But they’re within the calorie count for the day. I have learned some new positive habits.”

He also was concerned they’d taste like “diet food,” and he wouldn’t be able to stick with it long term.

“I’m the guy who’s had a long life of going to Wendy’s, McDonald’s, Chipotle, Taco Bell, and just fast food in general. You wouldn’t catch me eating broccoli,” David said. “Now, I sit down and think, ‘Oh wow, I love this.’ It’s opened my eyes to all sorts of new meals. My taste buds have completely changed.

David also joined a local fitness club and built 30 minutes of walking on the treadmill into his daily routine. He uses myFitnesspal to log his calorie-burn and Diet-to-Go meals, which are already loaded into the app’s library.

“You burn off a certain number of calories and [myFitnesspal] integrates that into it,” David said. “That does allow me to eat a bit more…instead of 1,500, for example, I can eat 1,600 or 1,700.”

David also completely cut sugary beverages like soda and lemonade from his diet.

“I made a big lifestyle change of not drinking anything but water, unsweetened iced tea, and unsweetened coffee,” he said. “Sugary drinks are just, wow, so bad for you. That in itself is just such a huge change, and it’s one pretty simple thing you can do.”
 

A Support System and Some Serious Motivation

David’s family and friends have reinforced his commitment every step of the way, even when they were on vacation.

“When I brought my meals, nobody said anything,” David said. “I said to my siblings, ’You guys are going to think I’m weird,’ and they said, “No! No. We’re so proud of you.”

And an even more powerful motivation for David was the compliments.

“For me to walk in and my mom and sister and whoever else was there to say, ‘Oh my gosh, David, wow! I can tell you lost weight! You look great!' And my close friends and family have been calling me Skinny Dave! It’s a motivator. If I’m feeling this much better at 10 pounds, I knew I’d feel even better losing 20 pounds!”

His returning energy was also a significant factor in his success.

“I have all this energy now, sometimes to the point where it’s annoying, like, “Ah! I just wanted to sleep in on Saturday, and I can’t sleep in!’” David laughed.
 

Bottom Line: It’s All About Great Food

David said his favorite thing about Diet-to-Go is that it’s not a fad or yo-yo diet — it’s something you can stick with and learn from to make a lasting lifestyle change.

“It’s not some weird, ‘Oh I’m eating diet food.’ It’s normal food,” David said. “A lot of these entrees, if they came served on a fancy platter, you’d never know the difference. These are gourmet meals, seasoned so well, presented so nicely, the portions, everything.”

David added that Diet-to-Go has taught him about proper portion size and nutrition.

“People tend to make it just about calories, but you also have to look at what you’re ingesting,” David said. “Do you want to have all your calories by eating a [burger] and large fries? Or do you want three really nice, wholesome, square meals a day that have protein and vitamins and minerals?”
David said he plans to carry the lessons he learned from Diet-to-Go into his life for good by making better choices at restaurants and with meals in general.

“I just can’t recommend [Diet-to-Go] enough. It’s the truth,” David said.
 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

1) Don’t skip your usual meals.

Eating regularly throughout the day ensures your metabolism is working and your body gets the necessary fuel. It also helps keep your appetite in check so your eyes aren’t bigger than your stomach at holiday meals or parties. Whether you’re on a Diet-to-Go meal plan or doing it solo, be sure to enjoy breakfast and lunch as usual before heading out for the big holiday dinner.
 

2) Schedule (and prioritize!) your fitness.

Yes, the holiday season is a busy time. And yes, it can be very challenging to squeeze in some exercise. Treating it like you do any other important meeting or gathering is critical. Break down how to get the recommended 150 minutes of exercise a week and pencil it in. Regular exercise is excellent for your mental health and burning those extra calories you’ll likely munch down throughout the season.
 

3) Indulge — but don’t overindulge.

If you’ve ever tried to be the person at the party waving away delicious sweets or trying to stand as far away from the food spread as possible for fear of giving into temptation, you know how utterly miserable it can be. Simple solution: Don’t do it. Grab a smaller plate from the buffet line and fill it up instead so you can indulge in the deliciousness without going over the top. Or, pick a few foods ahead of time and enjoy those, rather than trying every little thing set out.
 

4) Practice mindful eating.

Mindful eating involves being fully conscious of the size, texture, color, smell, and taste. It’s truly an excellent way to slow down and deliberately enjoy your food in a way you may never have before. Experts say it also can help you feel full quicker, contributing to a healthier weight and, in this case, helping you avoid overeating.
 

5) Take laps around the room or stand instead of sit after eating.

A cozy seat on the couch or at the table can be pretty darn appealing when you have a full belly. Here’s the thing: You can get your digestion system going simply by moving after eating. Instead of plopping down, walk around the room or stand. Not only can this help you avoid eating even more, but it also gets the blood flowing and your metabolism started. Win-win.
 

6) Practice self-compassion.

Despite all your best efforts, there will be moments you go overboard. And, you know what, that’s okay. Forgive yourself, and don’t hold onto it. Beating yourself up or feeling guilty gets you nowhere and is likely to end in a cycle of self-deprecation. Take a deep breath, tell yourself you’ll do better next time, and move on with your day.
 

7) Create a concrete plan for the season and beyond.

New Year’s resolutions may be overrated, but they can also help, particularly if you put a plan in place well before the holiday season even starts. Create SMART goals around your holiday parties and get-togethers that allow you to enjoy yourself. Then, carry that momentum into the new year by adapting them into a full-blown plan for whatever health goal you want to achieve.

The holiday season should be fun and full of food, family, and friends. Follow these easy tips to enjoy them without going over the top. You’ll be glad you did come the new year!
 

 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

A Nutritional, Healthy Diet

Eating a balanced, well-rounded diet is one of the most important ways to manage the condition. Several studies point to how a poor diet consisting of refined sugars and unhealthy fats is directly correlated with a significant rise in people with Type 2 diabetes.

Unfortunately, getting proper nutrition can be challenging, particularly since your diet is likely one of the factors that led to your Type 2 diagnosis. Thankfully, Diet-to-Go can help with the eating part! Our Balance-Diabetes menu aims to help you control blood sugar naturally with meals that are:
 

• Calorie-controlled and nutritionally balanced
• Heart-healthy — controlled for sodium, carbs, fat and cholesterol

In fact, U.S. News & World Report named us on its list of the Best Diabetic Meal Delivery Services for 2023, saying our "Balance-Diabetes plan…is designed for people who have diabetes or prediabetes and are using food to help control their condition. It suits most diabetics and follows the American Diabetes Association's recommendations."

If you know you want to eat better but aren't sure where to begin, many of our customers have found success with losing weight* and managing their diabetes with our meal plans.
 

Regular Exercise (Particularly in the Afternoon)

Activity is helpful for everyone, but you really need to make it an essential part of your life if you want to manage your Type 2 diabetes better.

While getting 20-30 minutes (or more!) of fitness is a good idea any time of day, you may be among the many people who find it nearly impossible to fit a workout into your busy mornings.

That may be even less of a bad thing than you realize. In fact, a recent study published in Diabetes Care found that afternoon exercise elicits the most prominent results for controlling blood glucose levels. In addition, the researchers found that of the 2,400 study participants (people who were considered overweight or obese and had Type 2 diabetes), those who regularly exercised in the afternoon were also more likely to stop having to take their medications.

So, if waking up at the crack of dawn to work out isn't your particular cup of tea, that's more than okay. Here are some fun afternoon exercise ideas, the kinds of activities perfect for doing after work or early in the evening:

• Go for an hour-long walk: Choose a different path or park and prioritize going at least four days a week. Making it into a meditation walk has the added benefit of helping you manage stress, another essential lifestyle factor for people with Type 2 diabetes. If you go right after leaving work, you can use the time to miss rush hour!
• Sign up for an evening fitness class: You'll likely be in good company at any number of evening fitness classes, whether it's yoga, cycling, dancing, or kickboxing. Most fitness classes tend to be busier in the evenings, allowing you to make new friends and stay motivated!
• Do a water activity: If you live near a lake or reservoir and the weather is suitable for it, things like kayaking, paddle boarding, wake-boarding, canoeing or swimming are an exciting, fun way to get in a fitness session — often without even thinking about it!
• Turn on a YouTube video at home: Whether you just walked in the door after a day at the office or shut down your computer in your home office, a YouTube video workout is an excellent way to unwind and transition from work mode to relaxing mode.

Need more inspiration? You can find many other fitness ideas and insights in the Exercise Tips section of our blog.

When you take steps toward improving your eating and exercise habits, you'll likely see the effects of your diabetes taper down, too. Be sure to schedule regular checkups with your doctor and learn how to track your A1c levels. You should also manage your stress levels, avoid nicotine products, and limit alcohol.

With a positive mindset and a sprinkle of determination, you can make these high-priority tasks a regular part of your life — and will likely see your health improve as a result!

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

1) Book Accommodations with a Kitchen

Nothing can pack on the calories faster than eating out every meal. In fact, a 2010 study found that the average restaurant serves portion sizes that are 2-3 times what U.S. Dietary Guidelines recommend.

If you’re not staying with family, get a room or rental that includes a kitchen or kitchenette. That way, you can cook more meals on your own, cutting back on the calories and oversized portions.

2) Pack for Success.

Amid the gifts for grandma, knit sweaters, snow boots, and winter gloves, make sure you’re also tossing in all the gear you need to keep up your fitness routine. Travel-size yoga mats, gym leggings and shirts, sports bras and sneakers should all make their way into your suitcase.

In addition, be sure to place healthy snacks and an empty water bottle in your carry-on bag. Having items like individually wrapped almond packs, granola or protein bars or even a piece of fruit will help ensure you bypass all the candy bars, potato chips, and soda pop on display at every airport convenience store. You can fill your water bottle after passing through security.

3) Use that Hotel Pool or Gym

Most hotels offer a pool and fitness center as amenities. Don’t ignore them. Commit to starting your day off with a 45-minute workout or winding down in the evening with a few laps in the pool.

4) Attend Active Outings.

Traveling for fun doesn’t have to just mean lounging around the poolside. There are plenty of activities that are fun and involve movement. Examples include sightseeing, walking tours, and destination sports.

5) Stay Hydrated.

Drinking plenty of water while traveling is critical to keep you energized and on track. That’s especially true if you’re headed to a place with a drastic change in climate compared to what you’re used to, such as up to the mountains for a ski trip.

6) Dine Wisely.

There’s a good chance that you’re going to end up at a restaurant while traveling, even if you do book a place with a kitchen. Be sure to look at the menu online in advance. Try to pick restaurants that include healthy menu items and have a calming atmosphere. When ordering, opt for broth-based soups, salads, and menu items that don’t include words like “loaded” or “fried.” Eat This, Not That offers a comprehensive guide to help you make healthy choices when eating out.

7) Have Fun!

Vacationing is meant to be a blast! Use these tips to stay on track, but don’t become so rigid that you can’t enjoy your trip. If you’ve been on a weight loss plan* for some time, take a moment each evening to celebrate your continued success and all the little wins at the end of each day.








 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

Practice Calming Your Mind Through Meditation

Before you can use mindfulness for weight loss, you need to learn the basics. Apps like Headspace, Calm, and The Tapping Solution provide an excellent starting point to teach you meditation techniques and how to calm your mind. This skill is essential because it helps you see things more clearly, enabling you to make better choices and gain a deeper understanding of yourself.
 

Engage in Body Scanning

Body scanning is when you take a moment, close your eyes, and mentally scan your body from top to bottom. As you do this, you should note any physical sensations, whether comfortable or irritating. It may seem silly at first, but body scanning gives you a deeper connection with your body and shows you physical areas where stress manifests, which may contribute to emotional eating.
 

Identify Your Triggers

Calming your mind and scanning your body are the first steps to incorporating mindfulness into your weight loss journey. Another critical element is taking time to learn about what triggers emotional eating, defined as using food to deal with feelings instead of to satisfy hunger — and a common culprit of weight gain. One way to do this is by keeping a food journal to identify the emotions you felt while eating a meal or snack. From there, analyze your entries and look for patterns. Knowing those patterns means you can look for ways to break them.
 

Practice Mindful Eating

How often have you found yourself mindlessly snacking on a bag of chips or grabbing a handful of cereal while walking around the kitchen in the past? You don’t have any way to keep track of how many calories you ate, and worse still, you may not even remember eating them! Mindless eating can truly wreck your ability to lose weight. Commit to mindful eating by only eating when sitting down with the plate in front of you. Eliminate distractions while eating, focusing instead on the food itself — how it looks, its smell, texture, and taste. Pay close attention to how your body feels as you eat it, which will allow your brain to trigger your body when it's full so you don’t overeat and enjoy your food.
 

Try Mindful Movement

On the flip side of mindful eating is mindful movement, defined as only engaging in physical activities you enjoy. As you exercise, whether walking, playing a sport, cycling, etc., be hyperaware of the physical sensations. Remind yourself how blessed you are to be able to move like that, and find joy in what you’re doing.
 

Accept Yourself

Take these steps for even a week, and you’ll quickly notice just how much you learn about yourself. Journaling about it along the way can help you gain even more understanding. Ultimately, mindfulness is about getting in touch with yourself, identifying your triggers, and reshaping your approach to food and fitness. Learning to accept yourself through mindfulness plays a significant role in adjusting the behavior that will make your success a permanent part of your life.
 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

1) I love and accept myself.

You may not look or feel the way you want yet, but you should be proud of the current you who is working to get there.
 

2) I choose what I put in my body.

There’s one thing no one can take away — and that’s the power of choice. No one will force you to eat or drink anything you don’t want to.
 

3) I am worthy.

You deserve to be the best version of yourself, and, more importantly, you have the power to get there.
 

4) I will focus on the activities and people that fulfill me.

Food is meant to nourish our bodies, not to be a catch-all outlet for everything from celebrating to dealing with our emotions. Let the event and your friends or family be the real appeal. Food should be secondary.
 

5) I am patient.

Nothing worth having comes instantly. Remember, the light at the end of the tunnel is there; it’s just going to take time and consistency to reach it.
 

6) I deserve to look and feel my best.

Worthiness plays a major role in the ability to move forward. You DO deserve it and believing that will get you there.
 

7) I embrace my confidence.

Self-assurance doesn’t come naturally to everyone. But repeating to yourself that you are confident is one big step towards tenacity.
 

8) I enjoy the way exercise makes me feel.

Whether you’re going on walks every day, doing a fitness video a few times a week or have a full-blown gym membership, focusing on the way your body feels during and after exercise is a surefire way to keep moving forward.
 

9) I am learning, even when I have a setback.

Every time you make it through the day having successfully achieved your goals, you’ve learned something! That same rule applies to when you make a mistake or things don’t turn out quite the way you’d hoped. As long as you’re learning, you’re winning!
 

10) Following a healthy food plan is easy.

With Diet-to-Go, healthy eating is as easy as clicking, ordering, delivery and heating. We take the thinking out of it with our chef-crafted meals that are ready to go and balanced for nutrition and portion size. No thought required. Just heat, eat and get on the fast track to achieving your goals!*

Ultimately, a big part of getting to where you want to be starts with a positive mindset. There are going to be times when that’s easier said than done. Repeating positive affirmations to yourself during those moments will help you keep on keeping on!
 

 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

Tips for Getting Daily Exercise

There’s no time like the present to reincorporate fitness into your daily life. If you have struggled in recent years to fit it into your everyday life, following these tips may help:
 

If you live within 5 miles of the office, consider getting up earlier and commuting on foot or a bicycle. It’s a simple, straightforward way to fit in 30 minutes (or more) of exercise. As a bonus, it’s good for the environment, too!
 

Most of us live and die by our calendars, whether for work or our personal lives. Set up and schedule your exercise time or fitness classes just like you would any other important meeting or appointment. This is a foolproof way to ensure you have to get them in.
 

If you have children at home, create time for you all to play together as a family. Go for a walk or bike ride. Join them when they play virtual reality games. Walk around the building while they’re at their sports practice. Find any way to get moving while they are!
 

You never know when you might have a free moment to fit in 20 to 30 minutes of exercise. Whether traveling or rushing between appointments and finding yourself with a (shocking!) free window of time, having workout clothes in the car or suitcase will ensure you can take advantage of it!
 

Exercise is way more fun when you have someone to do it with you. Consider suggesting to a friend or your partner an outing that involves doing something active, such as ice skating, rollerblading, walking, cycling, hiking, or running. The minutes fly by when you have a loved one to share them with!
 

You’ve probably heard that taking breaks while at work goes a long way toward improving productivity and mental health. Well, the same goes for fitness! Use your breaks (or add more) to fit in a 5-minute “mini workout” where you do some weight lifting or take a few laps around the building. Movement counts no matter when you do it.
 

It’s tempting to view exercise as a chore, something you have to do but don’t want to. Try to alter your mindset to focus on the positive, what you enjoy about it, or the powerfully good feeling of challenging yourself. When you think about working out as a fun activity, you’re likelier to stick with it.

Exercising at any time in life can go a long way towards keeping you healthy and whole as you get older. Bring back your younger self by leveraging these tips to revitalize your fitness and make working out a part of your daily routine again!
 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

Winter

Serves: 4
Calories: ~350

Root vegetables and wheat berries are very wintery. This Wheat Berry Salad delights the taste buds by pairing the savory taste of roasted squash and shallots with the tart, nutty flavors of wheat berries atop a base of kale. Top it with some dried cranberries, walnuts, pecorino cheese, and apple cider vinaigrette for a winter-themed essence that will wow your taste buds every time.

Get the recipe at Love and Lemons.

Serves: 4-6

If ever there’s a time when a salad is appealing, it’s after the holiday indulgence. That’s why this Ultimate Winter Salad recipe is perfect. It leverages the creamy flavor of butternut squash mixed with Brussels sprouts and kale for a taste bud-blowing feeling that you won’t soon forget. It’s fresh, colorful, and packed with seasonal flavor.

Get the recipe at The Pioneer Woman.


 

Spring

Serves: 6
Calories: ~320

Think of springtime, and you undoubtedly think of colors — flowers blooming, green trees, birds chirping. Bringing that vision (and those feelings) into a salad means taking advantage of the bright colors that remind us winter’s cold days are behind us. Enter this Strawberry Spinach Salad, made with fresh spinach, crunchy onions, soft feta cheese, and, of course, juicy strawberries. A creamy poppyseed dressing ties everything together for a delicious explosion of spring right in your mouth.

Get the recipe at The Recipe Critic.

Serves: 4
Calories: ~250

You'll love this one if you’re even remotely a fan of crunch in your salad. Its base is naturally crunchy, bright green romaine lettuce topped off with a sprinkle of breadcrumbs — with creamy Green Goddess dressing to bring it all together. You can lighten up the dressing by swapping the sour cream for Greek yogurt while enjoying the complimenting flavors of radish and shallots. You’ll love it!

Get the recipe at A Couple Cooks.


 

Summer

Serves: 4
Calories: ~75

Nearly every summer barbecue includes a light salad dish — and you can be the star of your next one with this simple Cucumber Radish Salad recipe. Its cool cucumber base, crisp radishes, and tangy lemon dressing are perfect for hot summer days or alongside a hearty burger or bratwurst at the neighborhood cookout.

Get the recipe at Downshiftology.

Serves: 8
Calories: ~330

Sometimes, you need a little carbs in a salad. If you’re a pasta lover but don’t want to go overboard, you’ll love this light Summer Vegetable Pasta Salad recipe. It’s a fun, colorful medley of crispy vegetables atop a bed of bow-tie pasta and tossed in an easy-to-make vinaigrette dressing. You can serve it at a neighborhood potluck, bring it camping, or enjoy it as a side on a warm summer evening. ›

Get the recipe at Budget Bytes.


 

Fall

Serves: 4
Calories: ~160

If ever there was a recipe that screamed autumn, it’s this Sweet Potato Salad. It’s a crisp combination of roasted sweet potatoes, arugula, and feta cheese with a bright, tangy tahini dressing that brings it all together. Assemble it in a large bowl and top it with avocado slices and a spritz of lemon for a showoff dish people will be lining up to try out.

Get the recipe at Love and Lemons.

Serves: 6
Calories: ~490

Want to pack all the fall flavors into one salad? You’ve come to the right place with this Fall Harvest Salad recipe. It’s got everything — apples, figs, pomegranate, kale, goat cheese, and pecans. Mix it all and top it with a delicious homemade harvest dressing, and you’ve got a seriously scrumptious autumn salad perfect for crisp evening dinner enjoyment.

Get the recipe at Foolproof Living.



Whether you’re looking for savory or sweet, crisp or tangy, you can find a seasonal salad to keep your diet light, fresh, and on track year-round.
 

 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

• Help you burn fat by boosting your metabolism.
• Increase your “afterburn” throughout the day.
• Shift your circadian rhythm to boost daytime alertness and natural tiredness in the evening.
• Promote deep sleep and healthy blood pressure during the night.
• Reduce abdominal fat and blood pressure.
• Stay consistent with your fitness routine.

That’s a pretty heavy body of evidence promoting the benefits of morning workouts. So, how do you go about making the time for early-day exercise?
Here are a few tips.
 

1) Start the night before.

Few things are more challenging than forcing your exhausted, unrested body out of bed early in the morning to head to the gym or outside for a walk or run. Becoming a morning workout person starts with getting a full night’s sleep. That means going to bed at a reasonable hour, limiting screen time before bed, and allotting 7-9 hours to rest.

You should also get your gym clothes ready to go the night before so that all you have to do is slip them on the next morning. Once they’re on, you’re way less likely to skip the workout.
 

2) Break it into bits.

Like anything involving successful weight loss, taking one small step at a time toward your goal is a much sounder way to follow through. Instead of trying to wake up an hour or more before your usual time, wake up just 15 minutes earlier. Will the workout be shorter? Yes. But that’s okay. Add 15 minutes every few days, stretching your exercise time accordingly until you hit your sweet spot.
 

3) Your alarm clock placement matters.

Oh, how easy it is to roll over and smack a sounding alarm or press your mobile phone’s side button to get in a few minutes of zzz’s. Unfortunately, this can quickly become a morning workout killer. Instead, place your alarm clock or phone across the room to force yourself to get up and out of bed to address it when it goes off the following day. You’ll be surprised how just the act of getting out of bed can push you to keep going.
 

4) Enjoy a cup of coffee before you leave.

Believe it or not, putting a little pep in your morning step with caffeine is not necessarily bad. Don’t go overboard or anything, but a little coffee or caffeinated beverage can give you just the boost you need to make it out the front door and onto the gym. Be sure to bring a water bottle and sip on that, too. (Hydration is critical for efficient workouts.)
 

5) Write down your motivation and keep it visible.

There will be mornings when you’re struggling to find the motivation to get out from between those warm sheets. Having your goals written out and visible from the bed can work wonders towards giving yourself the kick you need to get the heck up anyway. Put them on a poster and hang it on the wall, or write them on something visible on your nightstand. And when those I-don’t-feel-like-it mornings strike, read them. You’ll be up before you know it.
 

6) Do something you enjoy.

No matter what time of day you exercise, doing something you enjoy is critical to continuing it. Many places offer early-morning fitness classes. Some people find that the serenity and quiet of a sunrise walk or run set the perfect tone for the day. Others enjoy the unique morning atmosphere of a traditional gym. Try a few different things, find what works best for you, and keep you coming back.
 

7) Revel in the after-feeling.

One of the best feelings of accomplishment is the one you get every single day after exercising. When you wrap up at the gym, outside, or at the fitness class, take a minute to enjoy how you feel. Note how much energy you have as you take a shower or how much better breakfast tastes. After that morning routine, you’ll find lots of hidden gems — enjoy the heck out of them.

Ultimately, exercising any time of day is hugely beneficial to your health. If you’re willing and able to create a morning fitness routine, you have the chance to enjoy the numerous benefits that come with it.
 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

Pavolas with Strawberries and Cream

Servings: 6
Calories: 269

Don’t let the uber-complicated, elegant appearance fool you. These fancy-looking, pretty pavlovas are light and easy to make. They’re just the thing to serve at the end of a heavy Valentine’s Day meal.

Get the recipe at Woman’s Day.

Nutella-Strawberry Cheesecake Bites

Servings: 10
Calories: ~150

Bite-sized and beautiful strawberry halves with a 3-ingredient Nutella topping make for a fun, eloquent dessert or evening snack. They taste like a Nutella-themed cheesecake, and you can pipe on the topping in unique ways to make them look even fancier.

Get the recipe at The Kitchen is My Playground.

Chocolate Dipped Fruit Tray

Servings: 4-6
Calories: ~50-100

Nothing says romance quite like a tray of chocolate-dipped strawberries. This timeless Valentine’s Day treat is a go-to for new flings and longtime partners. This year, kick things up a notch by mixing in some additional chocolate-dipped fruits like apples, pears, kiwis, pineapple, and bananas.

Get the recipe at Created by Diane.

Valentine’s Frozen Yogurt Bark

Servings: 9-27
Calories: 70

Bust out your creativity gloves with this cute treat featuring frozen yogurt and fruit. You can cut the strawberries into heart shapes while you whip up this easy recipe a day in advance (to give the bark time to set in the freezer).

Get the recipe at Fork and Beans.

Love Monster Energy Bites

Servings: 16
Calories: 157

While you may want to save these little guys for the kids, they are a delight. They’re also perfect if you don’t like baking (but want the whole baked goods vibe). Simply bust out the food processor and combine peanut butter with healthy ingredients like chia seeds, honey, oatmeal, almonds, and vanilla extract. Then, use M&Ms and candy eyeballs to decorate a giggle-worthy dish the kids will truly love.

Get the recipe at The Creative Bite.

Fluffy Berry Mousse

Servings: 10
Calories: 430

Naturally pink and elegant looking, this Fluffy Berry Mousse makes for a decadent-tasting dessert perfect for serving after a romantic Valentine’s Day dinner. It leverages sweetened berries alongside cream cheese, cranberry juice and sauce, and whipping cream for a fresh taste your partner will, without a doubt, relish in.

Get the recipe at Confessions of an Overworked Mom.

Clean Chocolate Mug Cake

Servings: 1
Calories: 145

If you’re in a bit of a hurry but still want to make something with that wow factor to impress your date, then these Clean Chocolate Mug Cakes are just the thing. If you prep the ingredients in advance, you can whip up these chocolatey delights in fewer than 10 minutes in the microwave. You can even use Valentine’s Day-themed mugs to serve them in!

Get the recipe at Amy’s Healthy Baking.

Heart Pancakes

Servings: 20
Calories: 118

Kick the day off on a positive note with breakfast in bed featuring these traditional buttermilk heart-shaped pancakes topped with creamy Nutella and a tart raspberry sauce. Since you’ll be making the pancakes from scratch, it’s a surefire way to impress your partner and show them how much you care.

Get the recipe at The Gunny Sack.



 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
 

1) Choose white meats and lean protein.

Skinless turkey, chicken, and fish like salmon or tuna are much better options for your main protein than red meats. Red meats tend to have much higher levels of saturated fat, which can raise bad cholesterol levels if you eat them too often. But if you do opt for steak or burgers, try to go with lean cuts as often as possible.

2) Snack on fruits, vegetables, and nuts.

Packaged, ultra-processed foods like potato chips, cookies, candy, and crackers are major culprits driving up cholesterol levels. Fill your refrigerator, cupboards, and work desk with healthier options like air-popped popcorn, nuts, and fresh fruits and vegetables — all of which are excellent sources of filling nutrients like soluble fiber and unsaturated fats.

3) Pack your diet with whole grains and beans.

Food options like whole grains, beans, quinoa, and oats should be continuous diet staples. You can prepare them in various ways, and they work as side dishes to go with your lean protein. These food items are also filled with soluble fiber to even out the cholesterol levels that reach your bloodstream, which can ultimately help lower your bad cholesterol.

4) Switch to low-fat dairy products.

If you’re a fan of yogurt in the morning or a bowl of ice cream in the evening after dinner, no problem! One important change you can make is to opt for low-fat versions of things like milk, cheese, yogurt, and ice cream instead of the traditional, full-fat versions, which tend to contain higher levels of saturated fat.

5) Use oils instead of butter or margarine.

Cooking with butter or margarine is a standard norm in most kitchens. Unfortunately, they both add loads of saturated fats to your meal, which can easily boost your bad cholesterol levels. Whenever possible, switch to things like olive or sunflower oil. Oils tend to be higher in unsaturated fats and can help lower your cholesterol significantly the more regularly you use them.

6) Opt for more vegetarian meals.

Vegetarian meals use non-animal options for protein sources, pretty much eliminating the high levels of saturated fats you can get from red meats. Try to make vegetarian meals a few times a week (or more, if possible). You can find many vegetarian recipes to try online, or opt for a meal plan that delivers them right to your door!

7) Get in more movement.

Daily exercise is an essential part of a healthy lifestyle. This can be anything from going to the gym for an hour a few times a week to building daily walks into your schedule to trying at-home workouts with trainers who offer routines on common sites like YouTube! The sky’s the limit when it comes to exercise. The key is to get out there, try new things, find one you like, and stick with it.

Ultimately, getting better nutrition and daily exercise can go a long way toward lowering your bad cholesterol, which can, in turn, lower your risk of getting heart disease or Alzheimer’s. If you need help eating healthier, we can help! Our meals are heart-healthy and balanced for nutrition. Customers looking to lower cholesterol have especially found success on our Mediterranean Diet meal plan, which includes a menu rich in whole foods like vegetables, fruits, nuts, beans, grains, fish, and lean meats.
 

She believes when you eat healthily you live healthily. We must take note of the ingredients we use for cooking. Even in her old age, my aunty still cooks well, she was very active and maintains a healthy lifestyle. One of the common ingredients I saw in her kitchen is the Finest Herbal Shop's all-purpose seasoning. Made from ingredients like turmeric, ginger, curry, chili pepper, cinnamon, black pepper, and a lot more. I discovered the health benefits of these secret ingredients. 

Finest Herbal Shop Alkaline all-purpose seasoning is blended with all-natural dried herbs which are made into a powder form and can serve as spices to our meals. Some of these natural dried herbs include thyme, orange peel, garlic, basil, ginger, onion, paprika, turmeric celery seeds, chili pepper, mint, black pepper, and rosemary, all these blends bring out the best teats in your meal.

When you use this Finest herbal shop Alkaline all-purpose seasoning it enriches your soups, salad, stews, and a lot more. This is a great cooking seasoning I learned from my aunty and I will pass this knowledge to my children as well.

BENEFITS OF ALKALINE ALL-PURPOSE SEASONING

• It eliminates toxins from the body
• It helps to rejuvenate damaged cell tissue in the body
• It improves your energy levels
• It stimulates your brain
• It nourishes your blood as well
• It enhances the flavor of your dishes

Salt and pepper add flavor to your dish but using the finest herbal shop Alkaline All-purpose seasoning will enhance your dishes even more and make them taste great. If you decide to take your cooking skill from the ordinary to an extraordinary level try this seasoning today. 

The Finest Herbal Shop Alkaline All-Purpose Seasoning contains no GMOs, no extra preservatives, and no fillers. It is one of the best seasonings you can use to prepare a healthy meal while on your wellness journey.

you should consider being part of our wellness family and get the best help for your health and improve your lifestyle. Join the finest herbal Wellness Club today.

The immune system is our main defense against illness and infection. It helps to keep us healthy and produces a range of responses to protect us from both foreign and indigenous organisms that are harmful to our body. Having a strong immune system is essential in order to fight off disease and avoid illness.

Here are some of the key benefits of having a strong immune system:

1. Improved resistance to infectious organisms: A strong immune system is able to better identify and respond to foreign infectious organisms that can produce a range of illnesses, such as colds and flu.

2. Increased life span: Frequent illnesses or infections can reduce lifespan, but having a strong immune system can help you live longer.

3. Faster recovery from infections or illnesses: A strong immune system is able to more efficiently respond to infection or illness and produce the specific defense needed to quickly fight it off.

4. Improved physical health: A robust immune system is less likely to have frequent bouts of illnesses and infections, which allows for better physical health and improved performance.

5. Reduced risk of autoimmune diseases: Having a strong immune system reduces the chances of developing autoimmune diseases, which are conditions when the body’s own immune system attacks various parts of the body.

6. Higher energy levels: A strong immune system is more efficient at coping with everyday strains and stress, thereby providing more energy and better overall concentration.

Having a strong immune system can bring a range of benefits and improved overall health. Some of the ways to boost the immune system and support it throughout everyday life include: eating a healthy, balanced diet; exercising regularly; minimizing stress; getting enough sleep; and maintaining a positive attitude. All of these factors combined can help you maintain a strong immune system and better protect yourself from illness and infection.

What is avocado.

Avocados are small, pear-shaped fruits native to tropical climates, such as Mexico and parts of Central and South America. The fruit has a green, creamy flesh, and typically a thick, inedible skin. Avocados are now widely available in most grocery stores year-round, and have become a popular food item due to their numerous health benefits.

Part of the reason for the uptick in avocado’s popularity is the fruit’s health benefits. Avocados are high in fiber and a good source of healthy fats and vitamins such as vitamin K, folate, vitamin C, and vitamin E. They are also packed with potassium, which may help lower blood pressure. Avocados are described as nutrient-dense and are low in calories, helping people lose weight and keep it off.

Avocados can be eaten in many different ways. While they are often thought of first as an ingredient in guacamole, they can be used in salads, sandwiches and smoothies. Avocado toast has recently gained in popularity and can be made by simply toasting some bread and then topping it with mashed avocado, a drizzle of olive oil, and a sprinkle of salt.

Avocados are easy to eat and prepare, and their versatility makes them a great addition to any meal. With all the health benefits of avocados, it’s no wonder that they are so popular. With a bit of creativity, you can incorporate them into almost any dish for an extra boost of nutrition.

Health Benefits of avocado.

Avocados are a fruit loaded with potential health benefits. Not only are avocados a great source of dietary fiber and vitamin C, but they are also loaded with healthy fats and other key nutrients that can help improve dietary health and prevent certain diseases and ailments.

Avocado is an excellent source of monounsaturated fatty acids, also known as MUFA, which have been shown to reduce bad cholesterol, lower the risk of heart disease, and improve skills related to good cholesterol management. Avocados are also a great source of potassium, which helps reduce the risk of stroke and can help reduce blood pressure.

Avocados are one of the few fruits that contain heart-healthy monounsaturated fat, along with other key vitamins and minerals. This means that consuming avocados can help you maintain a healthy weight and reduce the risk of obesity. Avocado is also rich in carotenoids, which have antioxidant properties and can help fight free radicals that damage cells and contribute to aging.

Avocado is also a good source of omega-3 fatty acids. Omega-3 fatty acids can help reduce inflammation and reduce the risk of cardiovascular disease. It can also help reduce the risk of depression and improve cognitive functioning.

Avocado also contains lutein and zeaxanthin, which are carotenoids that can help improve vision and prevent cataracts and age-related macular degeneration. Avocados are also a good source of folic acid, which is important for fetal development in pregnant women and can help reduce the risk of birth defects.

From assisting in healthy weight management to providing a boost of essential nutrients, avocados can be a great addition to any diet. Thanks to its rich nutrient profile, studies have shown that consuming avocados can help improve cardiovascular risk factors and reduce the risk of certain diseases.

How to build your immune with avocado.

Avocados are notable for their high levels of Vitamin C, which is essential for immunity-building. Quercetin and carotenoids, two antioxidant compounds, also have anti-inflammatory and anti-infective benefits. Vitamin E, a fat-soluble vitamin, is another important nutrient found in avocados, which may help fight infection and reduce oxidative stress.

In addition to these individual nutrients, avocado is also rich in healthy unsaturated fats which can help increase energy levels and aid with digestion. This can increase the body's ability to absorb essential antibodies and other immune-boosting nutrients.

The greatest impact of avocado on immunity is its ability to help balance the body's gut bacteria. A healthy gut microbiome is essential for proper digestion and effective absorption of nutrients, important for proper immune response. Eating a balanced, nutrient-rich diet of minimally processed foods can help promote a healthier gut and therefore a stronger immune system.

Incorporating avocado into your diet is easy and delicious. Consider adding smashed avocado as a spread on toast or trying diced avocado in a salad or simply adding it as a side with a main meal. The possibilities are endless when it comes to this tasty fruit.

Overall, eating avocado can help increase immunity by providing essential nutrients, balancing the gut bacteria and providing healthy fats that aid digestion. Enjoy an avocado as part of a balanced diet for maximum immune-building benefits.

Caution.

Avocado may be a popular superfood, but caution is required when consuming the fruit. Avocado has been linked to foodborne illness, as some varieties of the fruit can carry a listeria bacteria, salmonella and E.coli. It is best practice to avoid eating any avocados that appear discolored, have spots or look slimy.

When buying avocados, opt for those that are firm to the touch and are light or dark green in color. When cutting open an avocado, it is important to take care to ensure the knife does not come into contact with the pit inside the avocado, as it can contain high levels of bacteria.

It is important to store avocados in the refrigerator to help reduce bacterial growth, as the cold environment can slow down the growth of foodborne bacteria. Avocados should also be kept away from other produce and cooked foods, as it is easy for bacterial spores to transfer from one item to another.

When consuming avocado, make sure it has been properly washed and scrubbed with a vegetable brush. Additionally, all utensils and cutting surfaces should be cleaned with hot, soapy water to reduce the risk of bacteria contamination.

Ultimately, avocados can be a healthy, nutrient-rich fruit, but care should be taken to ensure safe handling and consumption of the fruit. Taking the appropriate precautions can reduce the risk of foodborne illness and ensure a safe and healthy diet.

Carrots are one of the most versatile vegetables. Not only are they delicious raw or cooked, they are also rich in a variety of vitamins, minerals, and other important nutrients. Carrots contain high amounts of beta-carotene, which helps protect the eyes from macular degeneration and improves vision. In addition, carrots are high in Vitamin A, C, K, and B6, as well as dietary fiber, manganese, and potassium.

Since carrots are crunchy and sweet, they can be enjoyed in a variety of ways. Carrots can be used in salads, roasted, steamed, boiled, pickled, pureed, or juiced. Carrots also make a great addition to soups and stir-fries, as well as cakes and other baked goods.

Benefits of eating carrots.

Here are a few of the benefits associated with eating carrots.

Carrots are an excellent source of dietary fiber, which is important for overall digestive health. Eating fiber helps to keep the digestive system moving and allows food to pass through the body regularly. Additionally, fiber helps slow down the absorption of sugar in the blood, helping to regulate blood sugar levels.

Carrots are also a low-calorie, nutrient-rich food. They contain significant amounts of vitamin A, potassium, and vitamin K as well as other nutrients, including calcium, phosphorus, magnesium, and iron. Vitamin A helps to keep eyes healthy and allows for healthy cell growth. Potassium works to keep the cells hydrated and helps control the body’s fluid balance. Vitamin K is important for bone health and helps to prevent blood clots. Consuming carrots regularly can help to improve overall health and wellbeing.

Carrots are also known for their anti-aging benefits. They contain high amounts of antioxidants, which help protect the body from the damage caused by free radicals. The presence of antioxidants helps to reduce the signs of aging, such as wrinkles and fine lines. Eating carrots also helps to keep the skin looking younger, brighter, and smoother. Eating carrots can also strengthen the immune system, helping the body to fight off infection and disease.

In summary, carrots provide a host of benefits, which is why they are a popular choice for many people. They are packed with essential vitamins and minerals and help to protect the body from the damage caused by free radicals. Eating carrots on a regular basis helps to keep the skin looking younger and healthier, helps to regulate blood sugar levels, and provides essential fiber for optimal digestive health. It’s easy to see why carrots are such a great addition to any diet.

7 Recipes you can make with carrot

There are many creative ways to incorporate carrots into your diet, and here are seven recipes you can make with carrots.

1. Carrot Soup: Carrot Soup is a rich and velvety soup that can be eaten as a meal on its own or used as an appetizer. It's easy to make and requires only a few ingredients like carrots, onions, vegetable stock and garlic.

2. Carrot Juice: Carrot juice is a great way to get your daily dose of vitamins, minerals and other nutrients. Simply blend carrots and a small amount of water to make a delicious and nutritious juice that can be consumed throughout the day.

3. Carrot Muffins: Carrot muffins are easy to make snacks that are perfect for breakfast or a mid-day snack. Simply mix together shredded carrots, flour, baking powder, sugar, and your favorite spices for a delicious and moist muffin.

4. Baked Carrot Fries: Baked carrot fries are a healthier alternative to traditional French fries. Simply chop carrots into strips, season with olive oil, spices and herbs, and then bake until they become crispy.

5. Carrot Salad: Carrot salad is a great side dish for lunch or dinner. All you need are shredded carrots, cucumbers, onions, cheese, and dressing. Mix all the ingredients together in a bowl and serve.

6. Carrot Cake: Carrot cake is a classic dessert that's sure to please your sweet tooth. Simply mix together grated carrots, eggs, flour, sugar, baking powder, and spices and pour into a cake pan and bake.

7. Carrot Juice: Carrot juice is a great way to get your daily dose of vitamins, minerals and other nutrients. Simply blend carrots and a small amount of water to make a delicious and nutritious juice that can be enjoyed throughout the day.

Carrots can be used for a variety of recipes that are easy to make and delicious. These seven remedies should give you a great start in exploring the many uses for carrots. So, go ahead and add some carrots to your kitchen and be creative.

Caution.

It is important to be aware of the potential risks associated with carrots and to consume them in moderation.

Carrots are high in Vitamin A, which is essential for good vision, and can boost immunity. However, eating too many carrots can lead to hypervitaminosis A, a condition characterized by increased pressure in the skull and swelling in the legs and ankles. Risk factors include consuming more than 10,000 international units of Vitamin A daily from all sources, which is the equivalent of eating about 14 large carrots. Vitamin A is a fat-soluble vitamin, meaning that it is stored in the body and can build up to potentially dangerous levels.

It is therefore important to enjoy carrots as part of a balanced diet but to consume them in moderation to avoid potential risks. Additionally, people who may be at a heightened risk from consuming too many carrots, such as pregnant women and those on medication, should discuss their diets with a healthcare professional. Eating carrots in moderation as part of a balanced diet can help promote good health.

Holy basil is a spicy variant of the sweet basil plant. In India, the plant is indeed “holy” because Devout Hindus use it in their daily worship practices and many homes have a Tulasi plant on their property. With a pungent, hot flavor, holy basil is a top choice for hearty, meaty curries. Medically, it is advised not to consume the raw leaves but the recommendation is to use the flavor during cooking. Holy basil flavor really does take up a large chunk of the cooking with its sweet and pleasant aroma. It is usually an intense flavor to have in foods.

Holy basil is more potent than any other variant of basil, especially Thai basil. Holy basil is good for medicinal purposes such as portions, remedies, syrup, concoctions, infusion, and other remedy forms. Medical doctors often recommend the therapeutic qualities of Holy Basil for patients that suffer from illnesses such as bacterial infection, physical or emotional stress, respiratory infection, pain, and some others.

Medical research has confirmed that holy basil is frequent among the herbs used in making pharmaceutical drugs. Therefore, Finest Herbal Shop has naturally grown Holy basil to ensure people get organically grown herbs. Studies have proved that herbs that are grown organically without chemical application retain their natural healing power.  

Health benefits of Holy basil

1. ·         Holy basil is a prominent herb in Ayurveda, revered for millennia for relaxation.
2. ·         Holy basil serves as an immune booster.
3. ·         When sipped as tea, it is believed to help the body manage physical and emotional stress.
4. ·         Holy basil has been used widely for its antioxidant, antibacterial, and anti-inflammatory properties, as a treatment for colds, bronchitis, and asthma.
5. ·         It treats fever and arthritis symptoms.
6. ·         It treats stomach upset and headaches pains
7. ·         It helps to regulate sugar levels in the body by empowering the pancreas in the body system.

How to use Holy basil

• ·         Holy basil can be used in Tea when dried.
• ·         It can be used as a flavor in culinary activities. Foods and others
• ·         It can be used as an herbal infusion, concoction, and other.

Medical research has approved Holy basil as one of the most used herbs in the Asia and South American region because of its medicinal benefits, some of which are listed above. You can buy Organic Holy Basil now to use for your next cooking or as herbal tea. 

The Finest Herbal Wellness Club is still on. Take advantage of the unlimited herbal services on this platform. Weekly recipes, skincare routines, and unlimited meal plans tailored for patients with weight loss, diabetes, Fibroid and Cyst, Blood pressure, and many others. Join now.

Native to India, Cardamom is now so prized around the world that it is an essential spice in countries ranging from Ethiopia to Russia and Scandinavia. It is also one of the most expensive spices, along with vanilla and saffron.

Cardamom is commonly grown from a shrub, green cardamom seedpods contain up to 18 tiny, sticky seeds, which are either ground before cooking or used wholly for flavor. Green cardamom is also used in curry powder, chai, Ethiopian berbere, North African ras el han out, and Yemeni zhug. Like all spices, Cardamom should always be purchased as whole pods and ground just before use.

Health Benefits of Cardamom

1. ·         As an ancient medicinal spice, Cardamom has long been a digestive aid.
2. ·         It treats stomach cramps, treating gas, constipation, and heartburn.
3. ·         It is also a boon for the immune system.
4. ·         It offers antibacterial, antifungal, and antioxidant powers to treat early signs of cancer and heart diseases.
5. ·         It offers protection against DNA damage.
6. ·         It regulates blood pressure in the body.
7. ·         It treats respiratory and oral infections in the body.

How to use Organic Cardamom for cooking

Stews, curries, rice, bread, cakes, desserts, ice creams, coffee, teas

Preparation: Use whole seedpods for flavor and remove them before serving, or grind the seeds. Seedpods should be bruised to release the aromatic oils; just split open the shell with a pestle or the back of a spoon, then cook and discard. Or, grind seeds to a powder.

Use a mortar and pestle rather than a spice grinder, which doesn’t handle the oily seeds as well. Simply break the seedpod, discard the shell, and grind the seeds. Dried Cardamom is potent, so use it sparingly.

To save the stress of grinding and pounding, buy the Finest herbal shop Organic Cardamom from their store. It is grown organically and it is well packaged under a government-regulated hygiene policy.

Serve: Green cardamom flavors both sweet and savory dishes, everything from pastries, puddings, and cooked fruit to braised meats (kormas) and curries.

Medical research has approved Cardamom as one of the most used herbs in Asia, North Africa, and South American regions because of its medicinal benefits, some of which are listed above. You can buy Organic Cardamom now to use for your next cooking or as herbal tea. 

The finest herbal wellness club is still on. Take advantage of the unlimited herbal services on this platform. Weekly recipes, skincare routines, and unlimited meal plans tailored for patients with weight loss, diabetes, Fibroid and Cyst, Blood pressure, and many others. Join now.