Health Tips

Health Tips

Add These 5 Superfoods In Your Diet For Optimal Health

Your diet holds supreme importance if you want to stay healthy and fit. Achieving optimal health and maintaining it is a universal aspiration. To set the foundation for achieving this goal, you must include high-quality and nutrition-dense foods in your diet. There are a few healthy options, but there are also options that can be considered superfoods since they are full of macronutrients and micronutrients. These options are scientifically proven to have a lot of health benefits. Here are the 5 superfoods that should be a part of your diet if you aspire to have a fit body.

 

1. Salmon for Omega-3

 

Salmon is a fatty fish that is known to have omega-3 fatty acids. Omega-3 is very important when it comes to brain and heart health. They play a major part in reducing inflammation, decreasing the risk of heart disease, and assisting cognitive function. Salmon is an exceptional choice for consuming high-quality protein, vitamin D, and selenium. As for incorporating salmon, you can prepare the dish by grilling or baking salmon fillets along with your preferred herbs and spices. You can also include this versatile fish in sushi, salads, sandwiches and wraps. Adding this superfood to your diet will help you improve your heath.

2. Blueberries for Antioxidants

 

Blueberries are often considered one of the world’s healthiest fruits. The reason is they are rich in antioxidants, specifically anthocyanins. Anthocyanins support dealing with oxidative stress and also make way for reduced risk of chronic disease. Furthermore, blueberries are also an excellent choice for consuming vitamin C and fibre, leading to improved immune function and better digestive health. As for incorporating this fruit into your diet, just add it to your morning smoothie. You can also sprinkle it over your cereal. Finally, it can also be considered an excellent snacking option.

3. Kale for Micronutrients

Kale is well-known and has a reputation for being a nutritional powerhouse. Without a doubt, it deserves that tagline since it is packed with vitamins, especially vitamins K and C. It is also rich in minerals, antioxidants and fibre. Kale is also well-recognised for supporting bone health, enhancing the immune system, and also supporting digestion. Additionally, it is also an exceptional choice for people looking to manage their weight since kale is low in calories. One of the best ways to incorporate kale into your diet is to transform it into crispy kale chips by seasoning as well as baking the leaves. It is also worth considering adding kale to your salads or smoothies.

4. Quinoa for Complete Protein

As you might know, some foods have an incomplete protein content, so finding the ones with complete protein becomes crucial. Quinoa is one of them. That is the reason it is considered as the super grain. It offers all the essential amino acids. Plus, quinoa is also high in fibre, magnesium, iron and other similar nutrients. This makes it an excellent choice, especially for vegetarian and vegan people. They can easily complete their daily protein and iron requirements without looking towards meat options. Furthermore, quinoa also helps enhance heart health and the digestive system. You can use it as a base for grain bowls and salads.

5. Spinach for Vitamins and Minerals

Spinach is another superfood that should be part of your diet. Consuming it often will offer major health benefits. It is filled with essential vitamins and minerals, including vitamin K, vitamin A, iron and folate. There are also plenty of antioxidants in spinach that support dealing with inflammation and managing heart health. As for incorporating it into your diet, you can add it to a wide variety of dishes. It will be good to use it as a base for salads or add it to the omelette. For a nutrition boost, you can also add it to your morning smoothies. Additionally, you may also sauté spinach along with olive oil as well as garlic for a tasty side dish. This way, you will neither compromise taste nor your health. 

Wrapping Up

Without a proper diet, it is hard to achieve optimal health. Whether you want to boost your immunity or enhance heart health, you will need the help of superfoods, as they are filled with plenty of nutrients. Add the 5 superfoods mentioned in this article to ensure you are maintaining optimal health.

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 Health Tips

Best Vegan Sources of Iron & Tips for Increasing Iron Absorption

Iron is one of the most important nutrients for our bodies. It is necessary to make you strong with healthy hair, nails and skin. People deficient in iron also have weak immune systems and report feeling stressed, tired, sleepy and lethargic. Normally, women need 18 mg of iron per day, and men need 8mg per day. This need can be fulfilled if you have a good diet. Consuming red meat was considered the best way to get iron, but eating meat is not the preference of all. If you are a vegan who wants a balanced diet, here is Katheleen Alleume’s complete vegan health guide outlining vegan foods rich in iron. Have a look.

Legumes

They are light, easy to digest, and among the best sources of iron for vegans. Whether you eat peas, beans, lentils, soybeans, peanuts or any other legume, you can easily contribute greatly to your need for iron. If you don’t like eating legumes directly, consume foods made from them, like tofu, natto, tempeh etc.

Fruits & Vegetables

The mainstream media harps about the benefits of eating fruits and vegetables, and often people get desensitised to the information due to it. However, as a vegan, you get all your nutrition from plant-based foods, and they are the best for boosting your immunity. Thus, focus on eating iron-rich fruits and veggies like beets, dates, dried apricot, spinach, fenugreek, kale, tomatoes, etc. 

Dark Chocolate & Coconut Milk

You don’t have to sacrifice your taste buds and sweet craving because you can get iron from dark chocolate and coconut milk. You can consume these items by baking something delicious. Just make sure to use whole coconut milk.  

Nuts & Seeds

Do you like snacking? Turn this habit to your benefit by snacking on nuts and seeds rich in iron and antioxidants. You can buy a pre-mixed nuts & seeds pack or make one at home by combing a variety of them that you like. Seeds the richest in iron are pumpkin, sesame, hemp and flaxseed. Nuts that are a good source of iron are almonds, cashews, macadamia nuts and pine nuts.

White Mushrooms

They are delicious, and you can get 2.7 mg of iron from a cup of cooked white mushrooms. Thus, if you haven’t added this iron-rich food to your daily diet, then do it now to avoid getting anemic.   

Palm Hearts

If you don’t know what a palm heart is, you should because it can have a whopping 4.6 mg of iron in one cup. It is a vegetable that is low in calories and high in fibre. You can find it with canned or pickled veggies. This food is rich in iron and has good amounts of zinc, carbohydrates, vitamin B6, and many other nutrients. 

Increase Iron Absorption

Knowing which foods are good sources of iron is important, but you must eat them with other things to increase iron absorption. Here are tips on how to achieve that.

  • Include vitamin C in your diet because it increases iron absorption by acting as a reducing agent. Also, 
  • It is best if you can have something citric with a portion of iron-rich food.
  • Cook in cast iron pans and pots as it naturally fortifies your food with iron.
  • Avoid drinking tea or coffee right before or after taking iron-rich foods. You should give a gap of at least an hour.
  • Like tea and coffee, don’t consume calcium-rich foods with iron as it decreases the nutrient’s absorption by 50%.
  • Avoid taking iron and calcium supplements together because not only does it affect absorption, but it also causes stomach upset.
  • Make sure your vitamin B intake is good to promote more blood production. It is often termed folate and plays a huge role in keeping your hemoglobin up. 

The Bottom Line

Eating a balanced diet with iron-rich foods is crucial to living a healthy life. Your body cannot be strong and robust if your diet is low in iron and other nutrients. Thus, use this guide if you are a vegan and need to make your diet balanced with iron-rich foods. Eating adequate amounts of iron is essential and a habit that can change your life.

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 Health Tips

Parenting Guide: Best Ways to Prevent Obesity in Children

Obesity in children is a serious problem. It is affecting 1 in 4 Australian children and you need to prevent your kids from this hazardous condition if you are responsible parents. Too much body fat can make your kid feel lethargic and can also lead to various health-related problems.

Eating junk food or poor dietary choices is one of the main reasons behind childhood obesity. It is important for parents to take right steps and control the situation as quickly as possible. Encourage them to eat healthy, fibre-rich food and keep their cravings for pizza, burger, ice-cream away if you want to keep your kids in their best form.

How to diagnose Obesity in Kids?

You need to visit a good doctor in Brisbane, QLD if your kid is continue to gain weight. The doctor will take assistance of  a BMI percentile chart to know you kid’s weight is healthy as per his/her age or not. BMI or Body Mass Index is calculated as the weight’s ratio in Kgs divided by height in metres.

  • Kids with BMIs is around the percentile 5th and 85th, he/she is normal
  • A BMI between 85th and 95th is overweight
  • If your kid’s BMI is at the 95th percentile or above, it is considered obese.

If your kid is obese, you need to take action immediately and reduce the risk by following these simple tricks and tips.

1. Inculcate Good Eating Habits

Believe it or not! Early childhood nutrition sets the base of what your kids eats and what he/she picks when it comes to eating healthy. Teach them from an early age the importance of eating clean and healthy food.

For instance, if your kid is used to eat rice and not breads, he might continue to pick rice over breads for most of their lifetime. So, include fruits, green vegetables, protein-rich food in their diet and encourage them to eat all on a daily basis.

This will help children adopt a healthy lifestyle if studying away from their family because they know how to choose healthy over unhealthy.

2. Don’t just Pay Attention to Weight Loss

Children’s bodies are in their development phase and that’s why it is not a good idea to follow a calorie-restricted diet. Instead of planning weight loss strategies for young kids, you should pay more attention to developing healthy eating habits and behaviour.

Strict diets may keep your little ones from getting minerals, vitamins and energy they need for their growth.

The best thing you can do is to ask your paediatrician in Brisbane about the right or balanced diet to prevent obesity in your kids.

3. Include Nutritious Food

Balanced, low-fat and healthy food options offer great nutrition to your kids in their developing age. It is good to include whole grains, two vegetables, legumes, dairy like milk and curd, lean meats like chicken and dry fruits in their diets.

Prepare delicious but healthy food that can keep your kids away from junk food. It is also good to include top food to boost their immunity.

4. Review the Portion Size

Overeating is the main cause of obesity. You need to ensure that your kids eat right portions of their meal.  It is good to have two three ounces of cooked lean meat or fish in one portion, one slice of break,  half a cup of cooked rice, and two ounces of cheese is a perfect diet or portion size for your kid.

5. Keep them active

Make sure your kids engage in at least one hour of physical activity daily. This can be an outdoor game, cycling, running, swimming, dancing, jumping rope, etc. Keep your kids away from indoor games because this could be the reason for their obesity. Let them play around with other kids and enjoy their childhood.

6. Switch Off TV while Eating

Kids tend to overeat when they are watching television. They can gain extra pounds when they munch or snack all day long. So, it is good to create a rule in your home that no TV when eating food. It is always good to create an environment where you kid can actually enjoy his/her food without any distraction.

 

Conclusion

Incorporate good and healthy eating habits  can keep your children away from obesity. Make sure you contact a dietitian in Brisbane who can help you prepare a complete diet chart and help you find out other ways for the growth and development of your children.

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 Health Tips

Your Complete Guide to Eating Healthy During Pregnancy

Pregnancy is a blissful condition every woman yearns to experience at least once in her lifetime. But at the same time, this phase can bring about a host of doubts and worries as the body undergoes multiple changes in a short span of time.

The period is undoubtedly challenging as it puts the body under various forms of stress – emotional, physical and mental. Not only is it essential for the women to keep their fitness levels at their best while nurturing the baby in their womb, but also it is imperative to eat nutritional food to serve both the mother and the baby efficaciously.

Maintaining an optimum weight and fitness level during pregnancy goes a long way in helping the women combat the various complications associated with it while preventing several others during birth, postpartum and lactation periods. Additionally, it also helps battle every woman’s apprehension to achieve permanent weight loss after pregnancy.

Anaemia, intra-uterine growth retardation, pregnancy diabetes, hypertension, low liquor amnii volume and low birth weight infant, preterm labour are the most prevalent conditions associated with pregnancy.

Why a Healthy Diet is Beneficial for Mother

It is very important to eat healthy during pregnancy because of the following benefits.

Minimum Complications

Dealing with unhealthy pregnancy cravings may be challenging, but it is entirely useful in the long run for the health of your baby.

Enhanced Energy

Most women experience crippling fatigue during their pregnancies. Maintaining a healthy diet and eating every 3 to 4 hours will keep your energy levels high.

Fetal Development That Is Successful

A perfectly balanced diet is exactly what your baby requires to grow correctly.

Sleep Improvement

Numerous factors, such as bathroom breaks, nausea or aches and pains, can keep you awake at night during your pregnancy! Making sure you eat full and complete meals every day and avoiding too much caffeine will certainly help with your beauty sleep.

So, here’s a comprehensive guide to the superfoods that help you nourish your baby during pregnancy while keeping you fit and healthy – pre and postpartum. Knowing such things is always recommended if you want to live a healthy life.

Vegetables and fruits: Green leafy vegetables like kale, broccoli, spinach, lettuce are an excellent source of vitamins, minerals in proper amounts that help in the overall development of the baby’s body parts and avoid any birth disorders. Minerals like folic acid are essential for avoiding neural tube defects and other growth disorders, and are found in abundance in green leafy vegetables, broccoli, oranges, avocado, or fortified bread and cereals. Including such food in your diet is always benefits because it is one of the best tips to achieve permanent weight loss.

Legumes: Apart from vegetables, legumes are also rich sources of proteins that help build immunity and maintain optimum hormonal levels during all the pregnancy trimesters.

Whole grain foods: It’s best to consume high-fibre grains like multigrain bread, pasta, rice or cereal. Adding fibre to the diet helps prevent constipation which may get more troublesome as pregnancy proceeds due to the additional force exerted on the gut by the increasing size of the uterus.

Meat, fish and Poultry: Experts recommends 3 ½ serves of lean meats, poultry, fish, eggs, tofu, nuts/seeds or legumes/beans to deliver the protein requirement of the day. One serving ideally comprises of 65-80g cooked meat or poultry, 100g fish, 2 eggs, or 1 small handful of nuts/seeds. Poultry, red meat and tofu are rich sources of iron and help prevent iron deficiency anaemia.

Iodised Table Salt: Although an excessive amount of salt is best avoided, iodised varieties supply the much-needed iodine for preventing goitre and other disorders related to an underactive thyroid.

Prevention is always better than cure, so it’s advisable to consume the recommended foods in the right amounts during pregnancy. This not only ensures a healthy growth for the child but also an easy and rapid recovery for the mother.

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 Health Tips

9 Reasons Why Weight Training Is Incredible For Your Health

Strength training must be your topmost priority if you can only do one thing to improve your health. It requires the use of one or more muscle groups to complete a specific task, like lifting a weight or squatting. Strength training has become an essential component of most exercise programmes because of the growing body of evidence supporting its numerous benefits.

 

If you have ever thought about strength training, you might be wondering how it can help you. People generally have the misconception that weight training might not be good. However, the fact is, it has several health benefits that you must be aware of.

 

Here are 9 reasons why weight training is incredible for your health.

 

It Strengthens You

Strength training activities make you stronger. Gaining strength makes daily tasks like carrying heavy groceries or running around with your kids much easier. Furthermore, it aids athletic performance in sports requiring speed, power, and strength, and it may even aid endurance athletes by retaining lean muscle mass.

 

Decreases the Abdominal Fat

Fat around the abdomen area, visceral fat, in particular, maximises your chances of chronic diseases such as heart disease, type 2 diabetes, non-alcoholic fatty liver disease and certain cancers. Various studies have shown the effectiveness of strength-training exercises in reducing abdominal and overall body fat.

 

It Efficiently Burns Calories

Strength training increases metabolism in two ways. To begin, building muscle raises your metabolic rate. Muscles burn more calories at rest than fat mass because they are more metabolically efficient. Secondly, studies show that strength-training exercise increases your metabolic rate for up to 72 hours. 

 

Make You Look Leaner

You will appear leaner as you gain muscle and lose fat. Because muscle is denser than fat, it takes up less space in your body. As a result, even if you don’t see a change in the number on the scale, you may lose inches from your waist. Furthermore, losing body fat and building bigger and stronger muscles reveals more muscle definition, giving the appearance of being stronger and leaner. Along with the weight training, you also need to focus on the foods that boost your immunity because it is essential to be strong from the inside.

 

Improves Heart Health

Several studies have found that regular strength-training exercise can lower blood pressure, total and LDL (bad) cholesterol, and increase blood circulation by strengthening your heart as well as blood vessels. Strength training helps you maintain healthy body weight and also control your sugar levels. Blood sugar levels that are high are a significant risk factor for cardiovascular disease.

 

Minimise the Sugar Levels

Strength training may reduce your risk of developing diabetes and help those who already have it manage it better. Skeletal muscle aids in the increase of insulin sensitivity. It also lowers blood sugar levels by transporting glucose from the bloodstream to muscle cells. As a result, increased muscle mass can aid in blood sugar management.

 

Makes Your Bones Stronger

Strength training is essential for bone growth. Weight-bearing exercises cause temporary bone stress, signalling bone-building cells to take action and rebuild bones stronger. Strong bones lower your risk of fractures, osteoporosis and fall, especially as you get older. Strength training, fortunately, can provide bone-strengthening benefits at any age. Strong bones are important to live a healthy life.

 

Improves Health of the Brain

Strength training may improve the health of the brain and protect cognitively related to age decline. Multiple studies in older adults have found that participating in strength training enhance cognitive function (e.g., memory, processing speed and executive function) when compared to those who did not.

 

Boosts Your Mood

Weight training on a regular basis may improve your mood and mental health. Strength training has been shown in numerous studies to reduce anxiety and improve mood. Strength training has been shown to improve mood regulation by increasing self-esteem and self-efficacy. Furthermore, exercise promotes the release of mood-enhancing endorphins, which can contribute to a positive mood.

 

The Bottom Line

Whether you want to improve the strength of the body or lose belly fat, weight training is always beneficial. So, if you are already following a healthy workout routine, it is time to join a gym. The professionals will help you to start the weight training in an appropriate manner. Their guidance will prevent back injury, and you will save money.

 

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 Health Tips

7 Healthy Habits That Can Change Your Life

Healthy living should be your topmost priority in today’s era. It is important to eat a balanced diet and workout daily to boost your immune system.

According to health experts, an unhealthy lifestyle can invite plenty of harmful diseases. It may be difficult to switch to good habits overnight. But you can make small changes into your daily activities to bring a big difference.

It is good to adopt healthy lifestyle hacks during the COVID-19 pandemic to keep the virus at bay. It is good to follow all the precautionary guidelines, such as washing hands with soap for 20 seconds, social distancing, keeping a house clean and sanitised and much more.  If you want to achieve a great fitness, adopt these 7 healthy habits and change your life:

1. Focus on Quality Sleep

Most people ignore the importance of quality sleep when it comes to living a healthy life. Apart from eating healthy, make sure you have at least 7-9 hours of good sleep at night. If you are one of those persons who wake up at night or sleeps less than 6 hours, you can face a lot of health-related problems.

You can follow some pre-bed rituals to set up for a night of deep and relaxed sleep. Make sure you switch off your phone or internet and stay away from other distractions. A good sleep can make you feel energetic the following day while keeping your mind fresh. So, do not underestimate the power of quality sleep.

2. Eat Whole Foods

Eating healthy and balanced food doesn’t have to be difficult! You just need to focus on eating protein-rich and whole foods. This can make a huge difference to your health. It is good to eat plant-based foods, such as green vegetables, fruit, oats, dairy products, and other foods that are rich in nutrients and vitamins.

Instead of eating junk, it is good to focus on a balanced diet for a healthier lifestyle. Do not forget to consider these 5 best foods that work wonders in losing weight.

3. Exercise Regularly

You don’t need to hit the gym for two hours. Half-an hour brisk walking is also enough if you want to head towards a healthy life. Move your body regularly by working. You can do dancing, cycling, swimming or participate in any other high-intense game so that you can keep yourself active all day long.

Make sure you listen to your body and be gentle with it. You don’t need to lift heavy weights. Do it for the peace of your mind and achieve a fit body.

4. Limit the Use of Caffeine

Are you a coffee lover? Instead of having cups of your favourite beverage, restrict yourself to just a cup of coffee pe day. The excess consumption of caffeine can increase the cortisol levels- which lead to excess stress and cause various other mental health related problems.

5. Take Time For Yourself

It is good to take some time for yourself, especially if you are under a serious time crunch due to tight working schedules. Pamper yourself by applying face mask or dancing on your favourite song. This is good for your mental health.

You can also spend quality time with your pets. Play with them or you can also enjoy beautiful evenings with your loved ones.

6. Keep Yourself Hydrated

This is something you might have heard hundreds and thousands of times from health experts and dieticians. Drinking enough water can make a huge impact on your health. Aim for at least 2 to 3 L per day as it will boost your digestion, immune system, metabolism, and helps you lose some shreds as well.

7. Stay Consistent

There is no denying the fact that consistency is a key. We all have days where we overlook our diet and workout regime. However, you should strict with your healthy lifestyle. Keep yourself physically active, eat whole foods and drink lots of water on a regular basis.

Conclusion

Developing a healthy lifestyle is not a difficult thing. You need to adopt these 7 healthy habits to balance a relationship between good food and fit body. Stay active and focus on building your immune system during the global health emergency.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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 Fitness Tips, Health Tips

5 Incredible Benefits of Brisk Walking

Taking a brisk walk in the morning could keep you away from obesity, stress and other chronic diseases. If you don’t like running or any high-intense exercise, then brisk walking is for you. It is one of the easiest and affordable ways of losing those extra kilos. Walking not only reduces weight but also controls your blood pressure and keeps you fit and active.

In fact, the government of Queensland has started a health promotion program, which is known as 10,000 Steps, to monitor daily physical activity levels while leveraging step-counting pedometers. People across Brisbane, Sunshine Coast, Gold Coast, Townsville, etc. can sign up for free and use this app to track their steps and minutes of physical activity.

If you don’t believe in the strength and weight training exercises, then start walking fast every day. Below are the five incredible benefits of brisk walking that will improve your health and lifestyle.

Reduces Fat

Rates of obesity have been increasing among Queenslanders for several years. According to ABS statistics, around 63.6 per cent of adults are obese or overweight. The challenging of combating unhealthy weight gains has become a global issue. If you are serious about reducing your weight, then start brisk walking every day.

Walking fast for 20 to 30 minutes can help you lose weight. According to a survey, every minute of a brisk walk in an entire day could reduce the risk of obesity by 5 per cent. It circulates your blood and helps you shed body fat.

Tip: Replace burger, pizza, donuts and other junk food with the foods that work wonders in losing weight.

Improves Mood

Research revealed that regular walking relaxes your nervous system and controls your anger and hostility. When you take a brisk walk for 10 minutes, you will feel a sense of relief, which in turn, boosts your mood while helping you feel connected with nature.

Tip: Ask your friend or partner for a company while going out for a fast walk.

Combat Cardiovascular Problems

Most of the people in Brisbane are suffering due to cardiovascular problems and other heart diseases. However, according to the research, walking fast for 20 minutes a day can cut the risk of heart disease by 30 %.

It is good to avoid personal vehicles and use public transport. Other than that, it is advised to minimise the consumption of alcohol if you want to get rid of unwanted cardiovascular events.

Tip: Maintain a healthy lifestyle if you want to live a quality life with your family.

Increases your Immunity

Around 40 to 50 minutes walk a day can increase the number of immune system cells in your body, which increases your stamina and lets you fight with cold and cough. In short, brisk walking for half an hour could reduce the chances of getting sicker by 40 %.

Lowers Blood Pressure

If you have a problem of high blood pressure, then brisk walking would be an ideal solution for you. A 10-minute walk a day could lower your blood pressure and encourage you to stay fit and stronger.

Endnote

So, what are you waiting for? Pull up your socks and tie your shoe lays because brisk walking is the right way to start a good and healthy life.

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 Health Tips, Weight Loss Guide

5 Best Foods that Work Wonders in Losing Weight

Unhealthy weight gains or obesity has emerged as one of the major public health issues in Queensland. Being overweight increases the risk of various chronic diseases such as high blood pressure, cardiac attack, depression, diabetes, respiratory disorders and also reduces life expectancy. The Government of Queensland is focusing on improving the health rate across Gold Coast, Brisbane, Sunshine Coast, Townsville, Cairns, Port Douglas, Mackay and other major cities.

Even, The Australian Dietary Guidelines give advice on eating right and healthy food. The guidelines encourage people to adopt right eating habits for a long and healthy life. If you are concerned about achieving a healthy weight, then it is good to make a few changes in your daily routine. You can start going to the gym or engage yourself in intense cardio exercises, but don’t forget to eat healthy food. Always keep in mind that well-proportioned diet is very imperative if you want to lose your weight.

Instead of going on a starvation mode, you can eat those foods that are high in fibre and low in fats. This will keep you full longer and help you in achieving your weight-loss goals and help you adopt a healthy lifestyle as a student.

Below are the five best foods that are an excellent source of proteins, good carbs and vitamins. They are low in calorie so you can try them to boost your metabolism in your weight-loss journey.

Avocados

These are rich in monounsaturated fatty acids, potassium and dietary fibre, which can help you stay fuller for longer. In Brisbane, people prefer eating avocados to reduce those extra pounds. Since avocados are high in calories, you can add a small portion of it to your salad or sandwich to make your nutrition-packed meal.

Beans

All types of beans are high in fibre and also help you feel fuller throughout the day. You should include beans and legumes in your diet because it aims at lowering blood pressure and also reduces the risk of cardiovascular diseases because they are low in calorie and high in protein.

You can prepare soups, salads using different forms of beans.

Salmon Fish

Salmon is a great source of high protein and also provides omega-3 fatty acids (also known as good fats). People who eat salmon fish tend to lose more weight because they feel more satisfied in controlling their appetite. So, instead of doing crash dieting, you can eat something delicious without gaining any pound.

Tip: If you are taking vitamin and mineral supplements, then it is good to seek advice from a professional doctor in Brisbane.

Eggs

Egg whites are one of the best foods that can help you get rid of extra weight. You can lose your fat while eating eggs. Why? Because they are rich in proteins and vitamins and eating high-protein breakfast ensures quick weight loss.

According to a study, eating eggs for breakfast tend to reduce untimely hunger pangs and helped them eat less throughout the day.

Fruits

A bowl of fruits not only gives you a sweet treat but also help you reap maximum benefits of antioxidants and fiber. In fact, it is good to limit the intake of food containing added sugar, salt and saturated fat. Instead, include fruit as a part of a healthy diet to combat obesity or overweight issues in Brisbane, Queensland.

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 Health Tips, Healthy Diet

How to Adopt a Healthy Lifestyle if you are Studying in Brisbane?

Brisbane, a capital city of Queensland, Australia, is one of the best student cities in the world. In fact, Queensland is also known as the Sunshine State of Australia. Being a land of the Queensland University, Brisbane hosts the world’s best colleges, educational institutes and professional schools for both domestic and international students. Another best thing is that this city is developing some of the best student-friendly accommodations that are perfect for those who have migrated to Brisbane for further studies.

However, despite the spectrum range of extracurricular activities for quality lifestyle and relaxation, the students are dragging towards a stressful life. It is because of irregular schedules, bad food choices, late nights, work commitments, etc. – all these take a toll on your budget.

Luckily, here are some fantastic tips that will help you head towards a healthy lifestyle while studying in Brisbane. Let’s get started!

Follow a Healthy Diet Plan

Most of the international students pursuing their higher education in the cities like Brisbane, Gold Coast, Perth and Melbourne don’t get enough time to maintain a balanced diet. They usually rely on junk food or preserved items. This is one of the main reasons why they fall sick or drag towards a lousy lifestyle.

In order to maintain a healthy lifestyle, you need to follow a healthy diet plan. If you don’t get time to cook your morning meals, you can use dinner leftovers or wake up little earlier to make something healthy like a sandwich.

Tip: Try to eat a balanced diet that comprises of all the necessary nutrients, including vitamins, proteins, carbohydrates, and fat. Make a habit of eating fruits and green vegetables on a daily basis.

Workout Daily

This doesn’t mean hitting the gym daily and lifting heavy weight. A brisk walk or stretching exercises are great workouts that can help you reduce the stress of your studies and help you start a well-maintained and healthy lifestyle.

Instead of using a personal vehicle, it is good to take public transport to the class. You can also make a group of your friends for a routine workout.

Tip: If you want to lose some weight without going to the gym, then must try Pilates. You should know why Pilates is a great workoutfor reducing body fat.

Say No to Late- Night Studying

Late-night studying is a common practice in hostels. But waking up late at night is not at all good for your health. It not only increases your stress level but also restricts you from getting the most out of your potential.

If you have recently relocated to Brisbane, Queensland to fulfil your professional goals, then it is good to adapt your present routine as soon as possible. Try to sleep at least 7-8 hours, especially if you have the stress of getting good scores.

Tip: Keep a schedule of your assignment due dates so that you can finish it at least a week before the final submission date.

Conclusion

Staying healthy and physically fit can be challenging for students. Whether you are studying in Brisbane or Sunshine Coast, try to maintain a healthy lifestyle. You can quickly achieve your fitness goals if you follow a healthy diet, exercise daily and sleep at least 8 hours a day.

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 Fitness Tips, Health Tips

How to Shred Body Fat without Losing Muscles?

According to the ABS statistics, 63.3 % of people in Queensland are suffering from obesity. While 33 per cent doesn’t even realise it, more than 20 per cent are at risk of being overweight. Busy schedules, bad eating habits and lack of health awareness are some of the key reasons why Queenslanders residing in Brisbane, Gold Coast, Sunshine Coast and Townsville are driving towards unhealthy lifestyle.

There is always a myth that losing weight is all about leaving food or doing intense exercise. If you are doing this for a long, but the results are zero, then you must change out your workout regime.

All you need to do is to adopt a healthy diet and regular exercise habits to reduce the percentage of body fat without losing muscle. If you are concerned about how to achieve the desired results, have a look at a few tips that will help you reduce body fat while building your muscle.

Engage in Slow Aerobic Cardio

Cardio Training is one of the major aspects when it comes to losing fat. But, it is recommended to do moderate aerobic cardio exercises if you want to maintain all your muscles. You can either engage in brisk walking or walk on the treadmill at an incline. Cycling and Zumba is also a fantastic form of slow aerobic cardio. Make a habit of half an hour fast walk in the morning. There are incredible benefits of brisk walking while reducing body fat.

This promotes more blood circulation to help you clear metabolic waste and lactic acid. It also improves recover between sets and shows better results.

Eat Lean Proteins

Most of the people in Brisbane try to lose their weight by starving themselves. This is a wrong approach because your body needs an excellent source of nutrients like lean proteins while losing fat and gaining muscles.

Since proteins take more energy to digest than fat or carbohydrates, make sure you eat the right amount of proteins such as lean meats, eggs, salmon fish, nuts, pulses and quality supplements.

You can hire the best dietician in Brisbane, Queensland if you want a custom-made diet chart for losing those extra pounds.

Focus on Core Strength Training

Professional gyms in Brisbane, Gold Coast, Sunshine Coast and other cities of Queensland focus on providing a combination of cardio and strength training. This includes lifting heavy singles, doubles and triples to strengthen your muscles. When you lift weights, the speed will shift from Type I to Type IIb muscle fibres, which in turn, increases your ability to gain muscles.

Add Carbs in Post-Workout Foods

Most of the people completely eliminate carbohydrates from their diets. This won’t help you reduce weight. In fact, this could lose your muscles. You need carbs if you have lifted heavy weights.

After doing your core strength training, eat a good source of carbs such as baked potatoes, sweet potatoes, brown rice, etc. to rejuvenate your damaged muscle fibres.

Sleep At least 8 Hours

Recovery is as important as your exercises, especially while reducing body fat. Make sure you sleep at least 8 hours a night to let your muscles recover and rebuild.

Endnote

Keep these tips in mind while shredding your body fat. This can help you restore your muscles and help you achieve your goals quickly and efficiently.

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