How to Make Your Recipes Healthier

Whether you’ve been feeling like you have lower energy or whether you just feel a slight internal nagging to eat healthier after Chinese takeout last night, figuring out how to make your recipes healthier can seem overwhelming at first.

But making your recipes healthier doesn’t have to mean totally changing your eating habits. This article will walk you through three things that you can do to make your food healthier without completely changing how you eat.

Use Healthier Oils

When it comes to making your recipes healthier, there are some easy places to start and oil choice is one of them. Often when cooking, you may simply pour some vegetable oil into the pan. But using this type of oil is actually high in fat and relatively unhealthy. There are lots of other oils that are better for you, like olive oil and avocado oil, which are high in omega-3 fatty acids.

A simple switch to using an oil spray can drastically reduce how much oil you use, reducing the calories you consume. Better yet, consider using various types of broth or lower calorie oil alternatives in your pan when cooking different foods. According to Granite Peaks Gastroenterology, healthy fats are an important part of your diet, so make sure you are choosing the right ones.

Choose Whole Ingredients

Another great way to make your meals healthier is to simply choose whole foods. There are many benefits to eating whole foods over processed foods. Whole foods tend to conserve all the important and beneficial vitamins and minerals that your body needs to break down fat.

Processed foods are loaded with preservatives that can upset your body’s natural gut health. When the majority of your shopping cart comes from the produce section, you’ll be able to get all the nutrients your body needs to process foods, increase energy, and improve sleep.

Make Your Own Dressings and Sauces

You’re trying to eat healthier. You’ve made yourself a big beautiful salad with a variety of different vegetables. The only thing you have left to do is to add the dressing. Yet, despite the wonderful healthy substance of the salad, using store-bought dressings can dramatically increase the calories you’re consuming. Why is this?

Packaged dressings often pack in different oils, sugars, and other chemicals that inhibit your body’s ability to effectively process food. When you make your own dressings, you can use simple ingredient combinations for delicious dressings without preservatives and added fat.

Eating healthier doesn’t have to mean overhauling your eating routine. If you incorporate little changes like using less oil when you cook or making your own salad dressings, you can end up saving yourself significant calories. Once you’ve played around with these suggestions, look for other ideas too!

Taking care of your skin is an important part of your health. Start by scheduling a skin consultation!

How to Beat the Flu With Natural Remedies

Knowing how to handle a cold or the flu can make a difference in recovery time and decrease pain and suffering. Natural remedies can not only relieve symptoms, but they may also contribute to shortening the time that it takes to heal.

Rest

Your immune system is your only real line of defense, and it's a strong one. Your first job is to stop the active virus from accelerating, which requires rest. Get under the covers because a warmer body temperature shuts the virus down. This will help your body take it to another level by creating a fever that will kill the virus and sweat it out.

Try to sleep as much as possible. Any time you spend doing otherwise will delay your recovery. If you are having a difficult time sleeping, try to correct that situation. Use extra pillows so you can sit up and breathe more easily, or take a hot steamy shower. A hot cup of tea can help ease a sore throat and relax you.

Herbal Tea

Most teas are great for a cold or the flu because they provide steam that opens up breathing passageways and melts away the congestion. There are a number of herbal teas that work wonders for relieving annoying symptoms and boosting the immune system. Chamomile can help you fall asleep, and it has antibacterial benefits. Elderberry has many properties that can help alleviate cold and flu symptoms. Peppermint tea soothes with a cooling sensation and works as a decongestant. Licorice root tea helps to aid in breathing.

Classic Chicken and Noodle Soup

It may be true what they say about a mother's chicken soup. A steaming hot bowl of chicken soup really can be like medicine when you are congested and trying to get your strength back.

The garlic and onion aid the immune system because they have strong antibacterial properties. As you hold your head over a wide bowl, the hot steam rolls over the surface of your face and loosens the mucus beneath the surface. The bits of chicken provide a little protein for a slight energy boost. Broths with a small amount of noodles require little energy to digest, so your body can direct all the rest of its effort toward healing.

In summary, get plenty of rest and hot liquids. You lose more moisture when you're sick because your body is constantly flushing out toxins. Between intervals of much-needed rest, concentrate your waking time on getting in your liquids. Along with herbal tea, hot soup is a wonderful prescription.

Here’s another article you might like: The 7 Top Signs of Omega-3 Deficiency

How to Alleviate Stress & Pain From All Types of Headaches

Hello beautiful.

Stress, tension, overwhelm and lack of sleep all can contribute to headaches.

We all get headaches sometimes, but some are worse than others. Yet it is safe to say that any headache is a bad one. You may be wondering how to alleviate yours, but you don't know exactly how. The truth is, it depends on what type of headaches you have. There are three types that we most commonly suffer from and they all call for different treatment methods.

Migraine Headaches

There are a few ways in which you can relieve the pain of a migraine. Since you have heightened sensitivity during a migraine, being exposed to bright lights and noise can be painful. There are several potential migraine triggers that could be causing your pain and discomfort. To counter this, you need to stay in a dark and quiet room. It also helps to apply something to alleviate the pain. You can use an ice pack to numb or a heating pad to help the muscles in your body relax. Migraines can also occur due to a lack of sleep. The best way to avoid them in the future is to adopt a regular sleep pattern. You may have to do something relaxing in order to make yourself drowsy. It is essential to go to bed only when you feel sleepy. Minimizing the distractions around you prior to bedtime can make this process easier.

Sinus Headaches

You know you have a sinus headache when your forehead, eyes and cheeks feel like they are being pressed down on. Pressure in these areas indicates an oncoming sinus headache. There are some ways in which you can alleviate this headache type. One way is to increase the humidity in your home. This can be done with a humidifier or even by drinking hot liquids and taking a steaming hot shower. Irrigation is also an option for relieving your symptoms. This involves store-bought nasal spray, though you can also elect to purchase an irrigation kit for this purpose.

Caffeine Headaches

You will recognize a caffeine headache if OTC pain relievers aren't alleviating the pain of it. A sensitivity to caffeine can cause you to suffer from this type of headache. When you are suffering from a caffeine headache, drink peppermint tea or water. If that isn't enough, consider booking a professional massage to relieve your headache pain.

Ultimately, the key to preventing and managing headaches is to understand their type and cause. Relief, after this, is a matter of applying the right kind of treatment or avoiding common triggers.

Here’s another article you might like: Remedies for Pain & Relaxation | Why & How with CBD Topicals

Shop Evoq’s leading CBD Solutions below!

Surprising Ways Vitamin C is Vital to Your Health

We all know that vitamin C is a powerful antioxidant that can boost your immune system. But did you know that vitamin C can also help you to improve your skin, protect you from UV light and increase brain health? Here are three benefits of vitamin C that might surprise you.

Moistens Skin

Vitamin C (also known as L-ascorbic acid) is a water-soluble antioxidant that’s found in high levels in both the dermis and epidermis. Higher levels of vitamin C have been associated with decreased risk of dry skin, as this vitamin may effect trans-epidermal water loss. It also promotes the synthesis of barrier lipids, which means your skin is less permeable to water and less likely to dry out. Both taking it orally and applying it topically can benefit skin. Find it in the grocery store in fresh fruits and veggies, or at the skincare counter in the form of a serum. Just keep in mind that serums should be applied under your moisturizer for maximum effectiveness.

Brain Health

Many neurodegenerative diseases are caused by a combination of inflammation and oxidative stress caused by free radicals. Free radicals are molecules that contain an unshared electron. These unshared electrons are highly energetic and react rapidly with oxygen to form Reactive Oxygen Species (ROS). Therefore, the antioxidant activities of vitamin C are believed to help prevent cognitive diseases such as Alzheimer’s, Parkinson’s and Huntington’s disease. It also plays an important role in the production of collagen, an essential component in brain health. Studies involving mice reveal evidence that vitamin C has a positive impact on learning and memory, especially stress-related learning. In these studies, the mice also showed improved performance and locomotor activity. After trauma, vitamin C may aid in recovery. Even some of the more subtle signs of a car accident can be potentially helped by vitamin C.

Protects Against UV Rays

You’re probably aware of the importance of sunscreen to protect your skin, but did you know that vitamin C can help as well? Ascorbic acid protects your skin from UV-induced damage caused by free radicals. It reduces UV-related DNA damage. Vitamin C and vitamin E work hand-in-hand. Supplementing with this combination could increase your skin’s defenses from UV light. Ascorbic acid also regulates melanin production, promotes an even skin tone and reduces the occurrence of dark spots.

Whether you prefer to snack on mandarin oranges, apply it topically, or take it as a supplement, vitamin C is a key ingredient for achieving optimum health. If you want to improve your life and your health as much as you can, incorporating more vitamin C into your life is a good solution.

Here’s another article you might like: Taking Care of Your Skin When You’re out in the Sun

Tips for Preparing for Your Spa Day

A spa day is the perfect opportunity to get pampered and relaxed after a stressful workweek. You deserve a little "me time" and a spa is a great place to help you shine both inside and out. A professional massage and facial may be just what you need. Here are some tips to help you get ready for your spa day.

Eat Before, But Not Too Close to the Appointment

It's important to have a small meal before your spa day so you don't suffer with hunger pains and get cranky. However, eating too close to your appointment can mess with your metabolism and make you uncomfortable when you're trying to relax. Massages stimulate your digestion and circulation so you'll want to make sure you eat at least two hours before to prevent bloating and bathroom breaks. It's also not recommended to have a huge meal the night before as you could feel sick before your appointment.

Staying Hydrated

Spas can make you sweat! Water is definitely a necessity before your appointment, whether it's a hot facial or a sit in the sauna. You'll also want to bring your own bottle in case the spa doesn't have any available. Afterward, much like a workout, you'll want to cool down with refreshing water to replenish you. This allows your skin to be as beautiful as possible and for you to have plenty of water to sweat the toxins out. You should aim for over two liters a day. Otherwise, dehydration can set in and make you dizzy during what's supposed to be a relaxing and carefree spa day.

Make the Day Just for You!

You may want to bring a friend to join you on your spa day, so it's necessary you pick a pal with positive energy. If you're going solo, try to de-stress in the morning to prepare for the perfect day. Feel free to research what services you think you'll enjoy the most and don't be afraid to speak to a spa professional about what you like even if you have to speak up during the appointment. Try not to stress too much about your appearance but it's okay to reschedule if you're feeling sick or too nervous to go.

Everyone needs a spa day every once in a while. The key tips to enjoying your spa day is to look forward to it and save some time for a little preparation. Check out reviews and testimonies of fellow spa-goers to see what they recommend and enjoy your visit!

4 Ways to Avoid Acne Breakouts

Nothing can ruin your day faster than waking up to an acne breakout. These blemishes happen when the skin’s oil glands become overactive and the pores grow inflamed. Fortunately, there are products that can aid you in alleviating this condition. With the proper attention to your skincare regimen, you can take steps to win the battle against frequent acne breakouts. Here are four proven ways that can help you to avoid the next dreaded repetition of this problem.

Oil-free

The last thing that you want to put on acne-prone skin is an oil-based skincare product. Instead, you want to choose oil-free and water-soluble cleansers and treatments. This will ensure that the acne problem is not exacerbated by your skincare protocol. Do not use harsh cleansers that will dry the skin as this will just lead to more irritation.

Exfoliate

Exfoliant products work by stripping away dead skin cells to reveal a fresh and unblemished layer of skin. The exfoliation process prevents pores from becoming clogged with sebum and other acne-causing impurities. Choosing an exfoliant that is formulated for your specific skin type and using it as directed is a cornerstone of proper skincare.

Wash Items You Use Regularly

Even with the best cleansing routine, it is not uncommon for hair products and makeup to transfer to items such as pillowcases and phones. These impurities then seep into your skin and clog pores, leading to blemishes. Getting into the habit of cleaning your pillowcase and other items regularly will help to mitigate this problem. According to ASEA, a dirty phone or pair of sunglasses can cause your skin to break out. These impurities are transferred to your skin every time that you hold the phone to your ear or put on your glasses. Be sure to wash items regularly if you want to prevent inadvertent contact with acne-causing bacteria.

Hands Off

According to The American Academy of Dermatology Association, while it may be tempting to pick at your face, doing so can increase redness from squeezing everything deeper into your skin. Keep in mind that the tips of your fingers harbor lots of bacteria and other impurities. When you are always touching it, you can cause scarring. Be mindful of this temptation and do your best to keep your hands off of your face.

While it is impossible to completely prevent acne from taking hold, there are definitely things you can do to keep it at bay. Committing yourself to these habits will lead to clearer skin in the long run.

Here’s another article you might like: 5 Surprising Skincare Slip-Ups Causing Complexion Damage

How Yoga and Meditation Can Help You Take Control of Negative Emotions

Yoga and meditation are forms of mindfulness that allow you to both focus on and let go of emotions. The benefits of doing yoga and regularly meditating are astounding, and many people turn to these practices to deal with negative emotions. There are several ways this approach can help you to manage your feelings.

Anger

Anger is a normal feeling that shouldn't cause you to feel shame. However, if you feel like you have a problem getting control of your anger once you're triggered, then yoga and meditation can help. They can help you learn to respond to situations instead of just reacting. Both practices focus on being in the now. You'll stop replaying past events or worrying about what might be waiting in the future. By focusing on your breath, you can get your brain more oxygen and settle your body and mind. This helps to alleviate anger and leaves you able to think more clearly about why you're so upset. Controlling your emotions can help prevent road rage, lashing out at someone as well as other outbursts of anger. It's beneficial to learn how to control your anger so that your response doesn't hurt other people. It also helps you to live a healthier, happier life.

Sadness

Yoga and meditation don't require you to repress your emotions. In fact, they can help you to deal with them in a constructive way. You may find yourself crying during a yoga practice because you feel able to release your emotions. This can actually help you to deal with whatever is making you sad. Instead of avoiding them, you're facing your feelings head on and finding a way to work through them. Meditation also allows you to handle grief without being consumed by it. You're encouraged to use your senses to notice the world around you and to ground yourself when you meditate. This helps you to see your sadness without falling so deep into the emotion that you feel incapable of escape.

Anxiety

Anxiety is hard to deal with and can manifest itself differently in people. Fortunately, meditation can help get you out of your stressed thought patterns and relieve the anxious feelings you're having. Meditation pulls you away from overthinking and asks you to focus on the now. Your "now" doesn't have to be perfect for meditation to relieve your anxiety. Simply slowing down your thoughts and letting yourself handle what's right in front of you can alleviate anxiety. The deep breaths you take in both mediation and yoga give you something to focus on besides the thoughts that are racing through your mind. These practices can short circuit your monkey mind and allow you to become aware of your thoughts and how they're affecting your body.

Meditation and yoga offer proven benefits to your mental and physical health. Take control of facing your feelings and working through them constructively by embracing these two practices. Doing this will help you to not only take control of your life but also to feel better in general.

Taking Care of Your Skin When You’re out in the Sun

People love warm weather and sunshine. Whether you’re vacationing in Florida or a resident in California, the sun is a close friend. With too much exposure, ultraviolet rays can quickly become an issue. Your health is a priority, and as your biggest barrier, the skin is especially important. As such, it’s crucial to always remember that your skin needs to be protected.

Sunscreen

Sunscreen can be your best friend when it comes to providing protection for the skin. Consumers never realize just how often the sun reaches your body; it happens all day. Exposure even happens through glass windows while you’re driving. So, you should always apply sunscreen. If you’re preparing for outdoor activities, cover potentially exposed areas at least 20 minutes before heading out. For optimal protection, reapply every two hours.

You’ll need to purchase a sunscreen with an appropriate SPF amount. While the levels of SPF range, professionals recommend between 30 and 50 for most people. Of course, your skin tone and genetic history make a difference in the best SPF. Lighter skin may need SPF 50+ while darker skin may be covered with SPF 30.

As you’re searching for the best option, consider what’s inside. Be mindful of the ingredients in your sunscreen and avoid sunscreen that contains avobenzone. Sunscreen with avobenzone absorbs the UVA rays which can lead to aging and even skin cancer. These sunblock products typically only work for around 30 minutes; other harmful ingredients are typically added to boost protection time. Alternatively, choose natural sunscreens that have no chemicals. Some protectors have minerals, like zinc oxide, so your skin is protected and safe from harmful long-term effects. Remember to check the ingredient list before putting it on your skin.

Cover-Ups

Another easy way to protect yourself against sun damage is by simply covering up. A hat keeps your head and scalp protected. Long-sleeved shirts and pants provide your extremities with coverage too. Even the colors and fabrics in your clothing can make a difference. For example, dark clothes provide more protection than light clothes. Fabrics that are tightly woven, like denim and polyester, are ideal choices for UV avoidance. Of course, if you like to sit outdoors, an umbrella is also an ideal situation.

Shade

In most situations, the sun is at its highest intensity between 10 a.m. and 2 p.m. During these hours, it’s especially important to stay out of harm’s way, if your schedule allows. If you find yourself outside during these times, head for the shade. Structures such as trees and awnings are great for briefly hiding from the sun. Remember, though, it’s not 100% protection. Rays can still bounce and hit you from other reflective objects. Even still, it’s a free way to avoid constant sun rays.

Catching some rays sounds great but be mindful of the long-term effects of sun exposure. Your skin is critical to your overall health, so protect it as best you can. Always take precautions by wearing sunscreen, staying in the shade, and covering your skin from harmful UV rays.

Does your skin need some more TLC? Consider getting an organic facial treatment.