The Top 13 Foods to Eat in the Summer

You know summer’s the perfect time to switch to flip-flops, but did you know it’s also the right time to change your diet? Being outdoors more often—and sweating—ups your risk for health problems such as dehydration, skin sensitivities, and vitamin and mineral deficiencies. The simple (and delicious) solution? “Eat local, in-season fruits. Their nutrients are at their peak in the summer,”

While tomatoes are filled with antioxidants and Vitamin C, they also contain beneficial phytochemicals such as lycopene, which contribute to chronic diseases—especially cancer.


Part of the summer squash family, zucchini contains a fiber called pectin, which is linked to increasing heart health and lowering cholesterol.


 This fruit is a hydration hero, and fluids are exactly what you need when the heat is on. “Watermelon’s high water content keeps you cool and hydrated,”  and same high water content will also keep you feeling full, which could curb cravings. As an added summer bonus, “Watermelon also contains lycopene, which protects skin cells from sun damage,”


The sweet citrus fruit is rich in potassium, a nutrient that’s crucial in the summer. “You lose potassium through sweat, which puts you at risk for muscle cramps,” Eating oranges replenishes your supply and keeps muscle cramps away,”Oranges are also about 80% water, so popping a few juicy slices will keep you hydrated during your sweatiest summer days.

woman eating yogurt

Protein-packed, portion-controlled and easy to tote in your beach bag (just freeze a cup before you go, so it stays cool until you’re ready to snack), yogurt is made for summer eating, “The protein satisfies your growling tummy. Yogurt also adds a dose of probiotics, beneficial bacteria that keeps your digestive system running smoothly.

celery and fennel

“Nothing is worse than feeling ‘puffy’ when you’re heading to the beach,”Celery and fennel act as diuretics, helping you lose excess water weight without causing dehydration.” How? The ingredients in these two veggies stimulate your kidneys, causing them to flush waste and extra fluid from your body, which beats bloat in your tummy.


These berries are great sources of fiber. “Raspberries are a food that goes unnoticed a lot they can be very expensive off-season—but there are a lot of awesome qualities in the powerful little raspberry, ‘They’re very high in vitamin C and have 8 grams of fiber per cup.”


These foods are high in fiber too, Keep the skin on apples and pears for the maximum nutritional impact. Be sure to wash thoroughly before eating or, even better, opt for organic—apples are part of the dirty dozen, meaning pesticide residue could linger on the skin.


Fresh or dried, nectarines are a solid source of dietary fiber. Both nectarines and apricots are rich in vitamin A and the antioxidant betacarotene, while peaches contain plenty of vitamin C.

green tea

If you’re looking for drinks more exciting than water to keep you hydrated, you may want to go green. “Green tea is the perfect way to supplement your water intake when it’s super-hot outside,”Studies have suggested that green tea may be helpful in fighting cancer and heart disease, lowering cholesterol, revving your metabolism and if sipping a hot drink in a hot month isn’t your cup of…well, tea, try it on ice—the cooler temp doesn’t compromise its nutritional benefits.

salads spinach

Leave steamed veggies behind and fill up on fresh, raw spinach and kale come summer to save your skin. “Carotenoids in orange and dark-green foods, which your body converts to vitamin A, protect skin from sun damage,”They decrease sensitivity to UV light and mend flaky and dry skin, strengthening the skin’s defenses against damaging rays.” Spruce up your salad with other high-carotenoid sources, like carrots, apricots, watermelon, tomatoes, pink grapefruit, salmon, milk, egg yolks to make an even healthier meal.

strawberries and blueberries

Sweet, juicy berries are filled with flavonoids, powerful disease fighters found in many fruits and vegetables. Among their other pros, “they increase blood flow to the skin and decrease sensitivity to light, which improves skin’s appearance, structure, and texture, With more daylight hours and time spent in the sun, that’s key. And because berries are so high in flavonoids they might help slow cognitive decline. Other great sources of skin-boosting flavonoids: bananas, citrus fruits, broccoli,  walnuts, pistachios, and cashew.

13. NUTS

snacking on handfuls of almonds, cashews, and peanuts to get your fill of monounsaturated and polyunsaturated fats, which are thought to lower bad cholesterol levels.


How to eat the rainbow



There are a lot of confusing guidelines out there about how to eat healthy. It seems like every day a new headline comes out telling us which foods we should (or shouldn’t) be eating. It can be a really confusing world to navigate. That’s why I really enjoy it when healthy eating is boiled down into simple-to-understand goals. One of my favorites of these types of eating goals is an awfully colorful one—eat the fruit and veggie rainbow every day.

It sounds too simple to be effective, but by covering the whole spectrum of colors with your food daily, you are ensuring you get a wide variety of vitamins, minerals, and antioxidants. And by focusing on variety, it means you aren’t overloading on any one-color group. Which is a great way to make sure you aren’t overdoing it with any one type of food.

Plants use colours as their protective mechanisms, their security blanket from the sun and pests but also to attract birds and insects for pollination and seed dispersal. Those colours are the sources of powerful phytonutrients or phytochemicals – which is a name to describe thousands of different chemicals that studies show reduce the risk of chronic diseases such as diabetes, heart disease, and cancer in people who eat a diet high in plant-based foods.

The wonderful colours in vegetables and fruits represent over 25,000 different phytonutrients which, when consumed, stimulate enzymes that help the body eliminate toxins, boost the immune system, promote healthy oestrogen metabolism, support cardiovascular health and kill off cancer cells. Can you see why a bland diet just won’t do? It’s just so cool that these plants’ protective properties are such powerful defenders of our health.

What’s even cooler is that each different colour represents different families of healing chemicals. Back when we were hunter-gatherers we ate over 800 different types of fruit and vegetables. These days we have selectively bred the colours we eat into very narrow ranges whereas in nature, plant foods come in a painter’s palette of colour. There are red carrots in India, purple potatoes in Peru, but we eat orange carrots and white potatoes. There are 150 varieties of sweet peas, but only a few are available to us.

So next time you are shopping, get out of your shopping comfort zone, no more bland! Phytonutrients aren’t just limited to fruits and vegetables; you can get them from legumes, herbs, spices, nuts, seeds, and teas. So pick a different variety, a new vegetable you haven’t tried before, buy new herbs and a selection of nuts and seeds and keep those colourful phytonutrients flowing.

How much? is always the question I get asked. Honestly? 9-12 portions of fruit and vegetables per day is what I encourage. And of those, one or two portions of each colour per day is a good goal to strive for! If you aim to have one fruit and three vegetables per meal, this is easily achievable.

Think, shop and cook with colour in mind, pack as much colour as you can into your fridges and onto your plates and watch the magic happen.

If colour isn’t enough to guide you, here are the best of the best choices we have – see how many you can tick off each week:


Tomatoes, beetroot, pink grapefruit, watermelon, strawberries, red peppers, raspberries, apples, adzuki and kidney beans, blood oranges, cranberries, cherries, goji berries, grapes, onions, plums, pomegranate, potatoes, radishes, rhubarb, rooibos tea, red rice, red quinoa.

All of these foods have reported anti-inflammatory, anti-cancer, gastrointestinal, heart, hormonal and liver health benefits.


Banana, lemon, corn, peppers, pineapple, ginger root, star fruit, squash, yellow chard, corn on the cob, apples, yellow courgettes, honeydew melon, yellow tomatoes.

These foods have anti-cancer, anti-inflammatory, cell protective, eye, heart, skin and vascular health properties.


Carrots, mangos, apricots, cantaloupes, pumpkin, acorn squash, winter squash, sweet potatoes, red lentils, turmeric, oranges, tangerines, peaches, papayas, nectarines, yams, cantaloupe, bell peppers.

These foods contain anti-cancer, anti-bacterial, immune supportive, reproductive and skin health.


Broccoli, Brussels sprouts, cabbage, Chinese cabbage,  kale, artichoke, asparagus, avocado, bean sprouts, peppers, melon, celery, cucumber, green beans, green peas, green tea, chard, lettuce, spinach, limes okra, pears, watercress, courgette, olives.

Anti-inflammatory, anti-cancer, neurological, hormonal, heart, liver and skin health.

White, brown & beige

Leeks, scallions, garlic, onions, celery, pears, white wine, endive, dates, cauliflower, mushrooms, nuts, ginger, cocoa, coconut, coffee, tea,  seeds, chickpeas and butter beans, hummus.

Anti-cancer, anti-microbial, gastrointestinal, heart, hormone and liver health.

Blue, indigo & violet

Blackberries, blueberries, blackcurrants, figs, purple grapes, red wine, plums, prunes, raisins, purple broccoli, aubergine, purple potatoes, cabbage, onions, kale, olives, rice, carrots, cauliflower, aubergine.

Anti-cancer, anti-inflammatory, cognitive, heart, skin and liver health.


Create the rainbow. Food is so much more than nutrition. It is our earliest, deepest relationship. It is how we survive and achieve optimal nourishment for sure, but it is also how compatible we are with our kitchens. Eating phytonutrients does require kitchen time, creating rainbow meals with fun and joy, creating deliciousness for your loved ones and yourself. It doesn’t have to be gourmet but if it’s made from scratch, it’s one of the most powerful things you can do for your health.


You’re One Workout Away From A Better Mood





Inside each of us, is a deep yearning to live a life full of optimism, possibility, and love. We get up every day with a desire to make this day the best it can be.

But fear, insecurity, and challenges cloud our best intentions.

What if YOU could learn to be stronger than your fears? And what if daily challenges were easier to face?

The solution is right in front of you!

You can make the impossible possible by making one SIMPLE CHOICE.

Start moving!


Make the choice to move your body, and you will begin to feel and see things in a different way.

We all know that physical activity is good for our body, but we often underestimate its value on the mind. One of the most compelling aspects of our brain is that it learns in multiple ways, which means that our emotions, thinking patterns, and body movements are essentially inseparable. By stimulating one area, we create improvement across all domains.

Just 10 minutes of muscle movement can ‘move’ our negative thoughts and feelings into something more positive, creating the perfect feedback loop: The more we move, the better we feel, the more likely we are to keep moving.


Speaking from personal experience my fears have become my greatest excuse. Whether its fear of criticism, looking stupid, or not having the answer, a physical movement has consistently guided me to a greater possibility.

Physical activity is a decision to take action, providing an extraordinary way to “unstick” ourselves from how things are, and start focusing on how we want things to be.

If you want to feel better, think optimistically, and stay productive, try committing to these steps:

  1. Commit yourself to a daily exercise routine. It doesn’t matter what it looks like, just devote yourself to something every day. Walk, run, skip, do push-ups…. choose something for 20 minutes a day.
  2. If you find yourself in a brain lock (negative thoughts, low mood, writer’s block, or lulls in creativity), take immediate action and start moving your body.
  3. Move your body every hour– sitting for long periods of time reduces mental clarity and increases negative feelings.

Make every day count! Move yourself to a greater possibility. And remember…


Move a muscle, Move a feeling


Fight Thyroid Disorders With These 7 Healthy Foods

Thyroid disorder is nothing less than a global epidemic. It is estimated that 200 million people in the world have some form of thyroid disease.


Research studies have linked many foods to improving the different type of conditions associated with the thyroid.

So if you are suffering from hyperthyroidism or hypothyroidism, these 10 foods can help significantly improve you condition.

1. Kale

Kale is rich in nutrients and is well known for its antiproliferative effects. It has even been shown in studies to have cancer preventative properties.


Research also shows that kale can help in improving serum lipid profiles. This can have an overall positive impact on your health including the thyroid glands and the heart.

2. Fish

Fish contains just the right amount of iodine required for your body. Besides, the high omega-3 fatty acids present in it can also help in improving your heart health.


Haddock, cod and other deep sea fish are considered the best sources of dietary iodine.

3. Coconut Oil

Coconuts are considered super foods because they can help boost your overall health and fight off so many types of disease and health disorders.

natural coconut walnut oil and soap

Coconut oil has been valued and used for centuries due to its healing benefits. The essential fatty acids in the oil help in improving your metabolic function. They are readily digested by the body and help in improving thyroid function. They help boost thyroid hormone production and regulation of metabolism.

3. Almonds

There are hundreds of reasons why almonds are known as great health foods. They are also rich in nutrients that help improve your thyroid function.


Just some of the beneficial nutrients in almonds include:

  • Magnesium,
  • Monounsaturated fat
  • Copper
  • Fiber
  • Vitamin E
  • Manganese
  • Arginine
  • Potassium
  • Calcium

According to a study, adding almonds to your diet can help in oxidative stress and inflammation.

4. Turmeric

Turmeric is such a superfood that it finds place everywhere when you talk of health benefits of different types of foods. Its powerful anti-inflammatory properties and rich antioxidants are at the heart of its health benefits.


It helps in fighting tumor growth and inflammation, and is also a great liver detox agent.

Healthy liver is critical for the proper functioning of the thyroid hormone conversion process.

5. Berries

Eat all types of berries you can. A simple list includes the following berries:

  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Cranberries

All of them are rich in different types of phytonutrients. They also contain phenolic compounds. All these nutrients have very powerful antioxidant benefits.


There are hundreds of studies that have proven that different types of berries have anti-inflammatory benefits. They can help in modulating inflammatory cytokines present in various autoimmune conditions.

6. Beans


Beans are packed with quality proteins, vitamin B’s, vitamin C, iron and zinc and help in improving metabolismand thyroid function.

7. Dark Green Leafy Veggies

All dark green leafy veggies are great for your thyroid gland. This includes:

  • Kale
  • Spinach
  • Swiss chard
  • Collard greens
  • Turnip greens

They contain B vitamins which are essential for hormone creation. Other nutrients include magnesium, vitamins A/C/D, and antioxidants.


While you increase the consumption of these foods, it is important to avoid certain foods that can aggravate the condition.

These include the following:

  • Sugar – Sugar can suppress your immune function and cause autoimmune disease.
  • Gluten – If you have thyroid problems, make sure you stick to a gluten-free diet.
  • Additives & Preservatives – Avoid artificial added flavors because they can affect thyroid function.
  • Conventional Dairy – Avoid diets that have A1 casein, which is found in conventional dairy products.

You should also avoid packaged foods because they can have GMO (Genetically modified food) foods in them. Studies show that GMO foods have been associated with autoimmune conditions.

Burning body fat for weight loss

Want to start burning fat for weight loss? In this article, I will explain to you the best approach to calorie burning in order to achieve better weight loss results. Let’s find out how you can start burning body fat for weight loss.


The human body is designed in a way that it can use carbs, fats or protein to derive energy. The body decides the source to use based on various factors like availability and type of activity, among other things. Particularly while exercising, the body does not choose to burn fat immediately. hence short duration exercises may not be very effective in burning body fat. Here is a short description of the way the human body uses two different sources energy.

Burning body fat for weight loss

Everything you eat is metabolized and simple sugars are formed in the body. These sugars satisfy the immediate energy requirements of the body. The excess simple carbs are then converted to glycogen and stored in the body. These glycogen stores are called upon when blood sugar being depleting

Stage 1

0 minutes to 15 minutes During this phase, the body uses simple sugar in the blood for its energy requirements. Those who eat a low carbs diet have limited glycogen stores in the body. They may lack stamina and feel tired immediately.

Those who work out for short durations tend to burn only carbs and not really burn body fat for weight loss. This may help in maintaining the current weight but, not really in losing weight.

Stage 2

15 minutes to 30 minutes As the training session progresses further, the body shift from using simple carbs to utilizing glycogen stores. In order to utilize these glycogen stores to the fullest, one must increase the intensity of the workout. Once the glycogen stores are utilized the body turns towards burning body fat weight loss.

Stage 3

After 35 minutes of exercise, the body enters the fat burning zone. In this phase, the maximum calories burnt are derived from body fats. How much body fat you burn will depend on the training intensity, A lot of people either stop working out by this time or get tired and reduce the intensity, by doing yoga or other slow exercises. You will be at the losing end in such cases. Although weight loss will occur if you are following the energy deficit law, but you may not be burning body fat for weight loss.

Training intensity and burning body fat for weight loss

Training intensity is an important as training duration in deciding whether the body should be burning carbs or burning body fat for weight loss

Recent research has suggested that a long duration, moderate-intensity aerobic workout is much more effective for weight loss as compared to the high-intensity workout. In these long duration exercise, the body utilizes its glycogen stores effectively and starts burning body fat for weight loss.

During high-intense training session such as interval running, the human body tends to prefer carbohydrates as the man source of energy as these may be easily accessed and used to fulfill energy needs during the exercise.


The human body uses its source of energy depending on factors like workout intensity, workout durations, body types etc,. You will lose weight as long as you are successful in creating the required energy deficit.

The best way to lose weight is by using both energy sources, burning carbs as well as burning body fat weight loss

• Increase training duration and intensity.

• Alternate between a hard interval workout and a low cardio session.

• Develop good eating habits if you want to keep the weight off for life. No matter how much you push yourself on the treadmill, you can never compensate for bad eating habits.

Why do we believe mental health is less important than physical health?


Why do we believe mental health is less important than physical health? 


In our society, there sometimes seems to be a belief that mental health is less important than physical health. I would like to disagree with this statement. Mental health – is a state of being, where people can realize their potential and as well, can cope with normal stresses of life, work productively and fruitfully, and contribute to his or her community.

In my opinion, mental health is even more important than physical one. Everybody knows a saying all diseases are from nerves. Scientists have proven that when a human is in a good mood – his immune system is better resisting viruses.

Mental health and physical health are very closely connected. Mental health plays a major role in your ability to maintain good physical health. Mental illnesses, such as depression and anxiety, affect your ability to participate in healthy behaviors. This can result in problems with physical health, such as chronic diseases, and can decrease a person’s ability to participate in treatment and recovery.

For physical problems, most people go to the doctor and get a check-up. They have their blood pressure, temperature and weight measured. They have blood drawn to check for issues with cholesterol, blood sugars, thyroid, iron levels, electrolytes and other measures.

However, most people don’t go to a mental health professional for a mental health exam. In many cases, people only seek out a mental health professional after a crisis has occurred.

Poor physical health can lead to an increased risk of developing mental health problems. Similarly, poor mental health can negatively impact on physical health, leading to an increased risk of some conditions

There Are Few Ways to Improve Mental Health and Physical Health

Get Adequate Sleep

Seven hours of daily sleep is the recommended amount. If you aren’t getting this regularly, your mood may be impacted as researchers have found that sleep loss impairs emotional reactivity and processing.

If you want to improve your mental health, get adequate sleep. Institute a regular bedtime and remove distractions such as electronic devices from your sleeping environment. Simple changes like these can help you get better sleep.

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Move More

Physical activity reduces symptoms of depression and enhances emotional wellbeing. If you can move your body every single day, you can improve your mood.

To increase the likelihood of forming a habit that will stick, do what feels comfortable to you and what’s easy for you. Take the stairs instead of the elevator. Go for a short walk. Put on music and dance. Plant flowers in your garden. You’re more likely to keep moving if you enjoy the movement you’re doing.

Eat a Proper Diet

Proper nutrition is crucial to emotional health. Eat a balanced diet that is rich in tryptophan and omega-3s, which stabilize your mood. Consider taking a multivitamin to reduce depression symptoms. Limit the amount of sugar and processed food you ingest as both can contribute to anxiety.

Also, be mindful to limit alcohol consumption. While some people use alcohol to self-medicate when they are dealing with depression, drinking too much can often worsen.

Young female meditate in nature


Physical Benefits of meditations

  • Clears your mind for better quality sleep.
  • Improves athletic performance by refining your ability to focus on a goal or situation.
  • Slows your respiration for longer, deeper breaths.
  • Boosts your immune system by slowing the production of the stress hormone cortisol.

Mental Benefits of meditations

  • Allows you to make better decisions and improve critical thinking.
  • Breaks unhealthy habits by helping you detach emotions associated with an action from the action itself.
  • Improves communication with yourself. When you better understand your thought processes, you have more control over what you think.
  • Helps you stay in the present moment. When you let go of the past and the future, you live 100 percent in the now, which affects all aspects of your life and relationships.




Tips to eat well for less

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Uninterested in overspending on groceries? If a price is discouraging you from trying to make adjustments to you and your family’s diet plan then observe on, healthful consuming could not need to charge greater.

Check out these suggestions for inexpensive wholesome consuming

Write a purchasing list
Draw up a weekly meal plan the usage of up substances you already have and make a shopping listing of any lacking items.
Try not to keep whilst hungry. Folks who keep when hungry are much more likely to spend greater, particularly on less healthy meals, which includes excessive-fats and sugary snacks.

Waste, not anything
The average family with kids throws away nearly £60 of desirable meals every month. Be strict about shopping for only what you will definitely consume.
Plan your meals so that everyone substance in your listing get used. Freeze any unused food. Meals, storage baggage, and boxes will are available on hand.

Devour leftovers for lunch
cook dinner more quantities on your night meal so you may have the leftovers for lunch the next day.
Any leftovers may be frozen for some other day. Ultimately, you will have a freezer complete of homemade geared up meals.

Try cheaper manufacturers
You could shop money by using shopping for inexpensive brands than you typically do. There may be not usually a lot of difference between a fee and top-class degrees. Provide it a go and let your flavor buds be the choice, not the vivid label.

Consume extra greens
Meat and fish are usually the most high-priced meals ingredients on a buying listing. How about adding vegetables to meat dishes inclusive of casseroles to make your food cross similarly? Or try some vegetarian meals all through the week to maintain fees down?

Cook dinner with pulses
Pulses, together with beans, lentils, and peas, are some of the cheapest meals on the supermarket shelf. Those pulses are low in energy and fats however filled with fiber, nutrients, and minerals.

Freeze leftover bread
Bread is one of the maximum wasted household meals. Reduce waste by way of freezing bread, ideally in portions (for convenience) and while it’s at its freshest (for flavor).
Save bread in an airtight field (which include a freezer bag) to avoid freezer burn.

Recognize your kitchen
Understand what’s in your kitchen shop cupboard, fridge, and freezer. You could discover you have enough components to make a meal!
Plan your week’s food to consist of ingredients you’ve already been given in and keep away from shopping for gadgets you already have. Test use with the aid of dates to make sure you deplete components earlier than they go off.

Cook from scratch
Preparing and cooking your own food is typically cheaper than shopping for a takeaway or a equipped meal, and as it’s less complicated to control what goes in your dish, it could be more healthy.

Purchase hen entire
The cheapest way to buy chook is to shop for a whole hen. From an entire fowl, you will get breasts, two thighs, drumsticks, and wings, plus a carcass for making an inventory.
Don’t forget using the deli counter for cheese and cured meats. you can get specific amounts, that’s less expensive and much less wasteful.

Examine pre-packed with loose
Fruit and vegetables every so often cost greater pre-packed than loose. Check the charge per weight (as an instance £/kg). Shops recognize that consumers want to shop for in bulk, and so they mix it up: once in a while the packed produce is cheaper, on occasion it’s more high-priced.
Additionally, pre-packed isn’t always the most up to date and you may become with extra than you need.

Cut down on luxuries
If your ordinary buying basket has a tendency to consist of fizzy beverages, crisps, snack bars, biscuits and cakes, attempt trimming down on these non-vital objects.
Lots of those are excessive in sugar and fat so you’ll be doing your waistline in addition to your bottom line a favor. They can also contain a whole lot of salt.
Think about less expensive and healthier alternatives – inclusive of glowing water and fruit juice in preference to cola, or fruit and undeniable yogurt.

Beware of BOGOF offers
Special reductions along with purchase-one-get-one-unfastened (BOGOF) deals can offer excellent value, however, be cautious: best purchase objects you really want and are possible to preserve and use – tinned or frozen culmination and veggies or rice and pasta are a very good instance.

Keep online
Charge assessment websites, allow you to pick a basket of merchandise after which select the most inexpensive dealer. The fee differences can be big. not like going to the stores yourself, you may realize how a whole lot you have spent earlier than going to the till that could make it less difficult to live within a price range.

Save for the duration of the ‘glad hour’
Maximum supermarkets bargain sparkling gadgets closer to the quiet of the day. But, with longer beginning hours it’s a case of locating out just the proper time to grab the one’s deals. In case you time it right and the “reduced to clean shelves” can save you massive money. Continually check use-by using dates.