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5 Foods That Make Allergies Worse

May 25, 2019 by Power of Positivity

Allergy season is one of the most hated and feared times of the year. While spring brings warmer days and beautiful flowers, the sheer amount of destruction caused by the rampant pollen daily makes allergy season one of the worst times of the year for some people.

Avoid Allergies: Watch Out for These 5 Foods

Try as you might you can’t escape the pollen that spring brings. The weeds, trees, and grass that are responsible for these allergy attacks are unavoidable.

As an allergy sufferer, you may feel like booking the next flight out of town. However, this isn’t the only way to rid yourself of your symptoms. In addition to taking over-the-counter medication, you can change the way allergies affect you by staying away from foods that trigger these allergy symptoms the most.

Read on to learn how to avoid allergies by watching out for the following five foods:

1. Alcohol and allergies

While you may not consider alcohol a food in the most literal sense, as part of your diet, alcohol can set your allergies off like nothing else.

As alcohol causes immediate inflammatory responses in the body, this leads to a slowing down of your metabolic processes which eventually leads to blockages in the vascular system.

Essentially, alcohol can trigger excess congestion in your neck and head. If you’re already struggling with congestion as a result of your allergy symptoms, alcohol will exacerbate this.

In addition to your excessive mucus, alcohol requires extra energy to be processed properly in the liver. Adding alcohol to your diet only serves to rob your body of the energy it needs to clean your blood and clear out the mucus buildup. In the event that your body is unable to properly expel the alcohol, it will likely remain in your system as fat or cholesterol.

Moreover, when alcohol doesn’t leave your system, the extra sugars that are left over can turn into material for mucus and this is how the body can release the excess. However, if you’re already severely congested, any alcohol will further compound these issues.

Planning to drink alcohol anyway? Escape the overly stuffy nose and other symptoms by drinking lots of water before bed. Be sure to stock up on your Vitamin C as well so your liver has extra help to do its job of detoxifying your blood.

2. Greasy Foods and Hydrogenated Fats

We’ve all heard that greasy food is hardly the healthiest food choice, but this is especially true for someone experiencing allergy symptoms as oils like hydrogenated fats and the oils found in these deep fried foods can’t be used by our bodies.

The more you consume this deep-fried food, the more mucus the body will produce. Because your body can’t use these, mucus acts as a vehicle for the body to release these fats.

For the average person, this uptick in mucus will hardly be noticeable. However, during this congestion-heavy time of the year, you should be extra careful to avoid triggering your body’s mucus production.

The unusable fats found in these fried foods will slow down your liver’s functions and accelerate your detoxification processes. In the event that your body isn’t triggered to produce more mucus, the hydrogenated fats will exit your system in another form—likely though loose stool or simply going on to be stored in your body as fat.

If you absolutely can’t get enough of fried food, consider purchasing an air-fryer. With this device, you’ll get the same delicious crunch that you know and love with fried food. But you’ll do without all the unhealthy fats that your body will be left to process.

3. Coffee

It’s hard to believe that something as beloved as your daily cup of coffee can trigger such uncomfortable symptoms as congestion and other unpleasant allergy-related issues. While most people don’t know coffee’s role in their springtime afflictions, others are aware and choose to ignore it anyway.

Coffee affects the body’s hormonal and vascular systems. As coffee pushes our hormones into overdrive, our bodies become imbalanced. While this is a usual occurrence for coffee lovers, in the event of allergy symptoms, this imbalance can lead to unpleasant reactions.

In terms of the vascular system, coffee works to stimulate our adrenal glands. This can cause the face and head to become dilated and contracted. This results in our bodily fluids like lymph, blood, and mucus pushing towards our head.

As these fluids lead to further sinus congestion and pressure, you are much more susceptible to developing sinus infections, chronic neck tension, and similar conditions.

If you’re dependent on coffee to the point that you can’t function properly without it, perhaps it’s time to adjust your sleeping schedule. For many people, coffee is used in place of getting adequate sleep. This is particularly true for people with allergy symptoms. As the body is working overtime to process all of the excess mucus, you need more sleep to garner enough energy. Even if substituting coffee for sleep works in the short term, it’s only harming your body the longer you do it.

4. Milk and Other Dairy Products

It’s no secret to most people that dairy affects mucus production. Even people that don’t have dairy intolerance will find that consuming dairy products and milk will have a negative effect at this time of the year.

The symptoms of lactose intolerance are obvious for most people—gas, constipation, bloating, loose stool, and fatigue. However, individuals that are used to consuming dairy on a regular basis often forget its role in mucus production.

As your body is already going into overdrive trying to handle the congestion triggered by allergy season, adding in milk and other dairy products to your diet will likely make your situation much worse. However, when it comes to hard facts, the jury is still out on the indisputable connection to phlegm and milk.

What we do know for sure is that casein, a milk protein, can be found in the body’s mucus response. As casein breaks down into casomorphin, the casomorphin has opioid-like effects in the body. This triggers the mucus glands opioid receptors to respond.

This response may take the form of increased mucus production in the respiratory tract, as well as similar issues that further conflate problems with allergies.

Additionally, some other studies have shown that consuming dairy products actually works to thicken the mucus. Products like yogurt and cheese can make your mucus feel thicker, ultimately leading to further irritation. You don’t have to completely avoid dairy items during allergy season. But if you feel mucus drainage or are noticeably congested, try to limit your dairy intake.

5. Raw Vegetables and Fruits

Never thought you’d read an article suggesting you stay away from fruits and vegetables? If you are affected by seasonal allergies, you may want to make sure each fruit or vegetable you consume is cooked in some way.

The immune system can mistake plant proteins as pollen when these fruits or veggies are uncooked. Thus, eating these foods raw can cross a cross-reaction inside your boy. This sort of reaction will increase the allergy symptoms you feel, such as itching in the lips, throat, and mouth.

Destroy these triggering plant proteins by microwaving, canning, baking, or cooking your vegetables and fruits prior to eating them.

Remedies for Allergy Season

Even after kicking these five foods out of your diet, you will likely still have allergy symptoms. While these symptoms won’t last all year, it’s impossible to avoid allergies completely in these spring months. Try the following tips to limit your allergy symptoms:

Block out Allergens: Do what you can to limit your contact with allergens. During allergy season, be sure to keep all windows shut. Additionally, you should put your air conditioner on “recycle” and do your best to replace your AC filter often.
Shower at Night: Showering at night helps to wash off any allergens that may still be clinging to your face and hair. This will prevent them from transferring to your pillows and bedsheets, allowing you to enjoy an allergen-free environment in your bedroom
Wash Your Clothes Frequently: Try to get into the habit of washing your clothes a bit more frequently to avoid bringing allergens back into your home. At the very least, have a clean set of clothes you can change into after coming in from the outside.

Final Thoughts on How to Avoid Allergies

As much as you can’t control the cause of your allergies, you can, on some level, control how your body reacts to them. Everybody will have their own reaction to allergies. Thus keeping this list of five triggering foods in mind will allow you to minimize the effects these symptoms have on your body.

Thankfully, this season won’t last forever. As you learn better ways to manage your allergies, you’ll find different coping mechanisms to get you through these spring days. Keep this guide handy to help you as you navigate this season and prepare for an allergy-free summer.

These Magical Mushrooms Can Give You The Perfect Glowing Skin You Always Wanted

May 24, 2019 by Power of Positivity

Although the practice of using toadstools (mushrooms) as part of a daily skin-care regimen is gaining a lot of attention lately, it is nothing new as it has been around for centuries. Studies show that the ubiquitous toadstool has been a mainstay for holistic health practitioners for centuries. However, as more scientific data emerges that details how mushroom-based products can improve the appearance and health of the skin, the skin care industry has made it a point to jump on the proverbial bandwagon by advertising and marketing products that contain some variation of a toadstool extract.

While you will find no shortage of skin care products currently on the market, many consumers believe that less is more. As such, there the industry notes an uptick in consumers forgoing alcohol and fragrance-laden products that can irritate the skin in favor of something a little more all-natural. In this article, we will take a closer look at this new trend in the skincare world and why it seems to resonate with so many of today’s consumers.

WHY HAVE MUSHROOM-BASED PRODUCTS BECOME A GO-TO SKIN CARE INGREDIENT?

One of the lesser known facts when it comes to mushroom-based skin care products is that the spore-producing fungus is comprised of compounds and nutrients that work to prevent premature aging by detoxifying and hydrating the skin. Whether they are being consumed as part of a delicious recipe or used to beautify the skin, mushrooms are chock-full of health benefits. For example, mushrooms for skin care contain the same amount of antioxidants as mushrooms used to prepare a healthy meal. These antioxidants work to combat the free radicals that can age the skin and impact your overall health.

Also, mushroom-based skin care products contain B complex vitamins that can soothe irritated skin, according to Joshua Zeichner, M.D., director of cosmetic and clinical research with Mount Sinai Hospital based in New York City. In addition to antioxidants and B complex vitamins, the anti-inflammatory agents that are native to most species of mushrooms can boost collagen production, which can further reduce the appearance of fine lines and wrinkles. All in all, with just a few applications, mushroom-based products can transform dull-looking skin to beautiful, radiant skin that you will be proud to show off to the world.

POPULAR MUSHROOMS FOR SKIN AND OVERALL HEALTH

Considering that there are more than 150,000 species currently in existence, deciding on the right mushroom-based product for your skin care needs can seem daunting. To simplify things, let’s take a look a few of the more common mushrooms being used in popular skin care products today:

Oyster

Whether you choose to eat them whole or make use of products that contain them, oyster mushrooms can benefit your skin and your overall health. As a skin care product specifically, oyster mushroom-based products contain selenium, antioxidants, and vitamin D that all work collectively to resolve skin problems resulting from environmental damage, particularly wrinkles and discoloration.

Shiitake

Not too dissimilar from that of oyster mushroom-based products, products that contain shiitake mushrooms for skin care also contain antioxidant agents that can help soothe irritated and inflamed skin. They are also useful in treating other skin problems like eczema and acne as well.

Finnish Chaga

Assuming you can get past its peculiar name, the Finnish Chaga toadstool is one that is commonly found in Russia and Northern Europe and is just as beneficial for your skin as it is for your physical health. Studies show that this toadstool contains antiviral and antibacterial properties that make it an excellent choice for fighting infections. However, the benefits do not stop there as this humble toadstool may also be effective in the treatment of certain cancers as there is evidence showing it can help prevent the spread of tumors in the body, according to a study published by the National Institute of Health. Similar to other toadstools, the Finnish Chaga is also rich in antioxidants that can reverse wrinkles and other early signs of premature aging.

White

These toadstools, especially common in the United States, contain B vitamins that improve both your skin and general health. They also have antiviral properties that can boost your immune system, according to a study published by the Agricultural Research Service, a research agency in partnership with the United States Department of Agriculture.

While oyster, shiitake, Finnish Chaga, and white are the most frequently used toadstools in modern-day skin care products, they are by no means the only ones. Studies show that nearly all species of toadstools contain some degree of hydrating properties and skin-saving compounds that contribute to beautiful, healthy skin. It is important to note, however, that these products do not work overnight. In most cases, it can take several weeks before you will notice a significant change in the appearance and health of your skin.

WHAT SKIN CARE PRODUCTS CONTAIN TOADSTOOLS?

If you’re ready to try mushroom-based skin care products for yourself, you will be happy to know that there are quite a few already available in the marketplace. Some of the most popular products include

Natura Bisse Oxygen Mousse. This mushroom-based face cleanser is ideal for those with acne or oily skin. While other products can cause your face to feel dry, the mushroom-based extract in Natura Bisse Oxygen Mousse can help keep your skin feeling hydrated and invigorated. Also, the mushroom-based extract works as an astringent to help to unclog pores and revive dull-looking skin.
REN Clean Skincare Ultra Comforting Rescue Mask. This white mushroom-based face mask is ideal for those who may be struggling with skin irritation. Along with B vitamins, this face mask also contains tiger grass, a perennial herb used for medicinal purposes, and horse chestnut flower extract, which helps improve circulatory health. Collectively, the ingredients in this mask can reduce redness and soothe irritated skin.
IS Clinical Active Serum. This face serum is ideal for older individuals who are more concerned with the appearance of fine lines and wrinkles than they are with oily skin and acne. IS Clinical Active Serum not only addresses wrinkles but also help with discoloration, hyperpigmentation, and other signs of premature aging.

HOW TO NATURALLY IMPROVE YOUR HEALTH

Although most people will agree that mushroom-based skin care products can lead to healthy, radiant skin, the health benefits associated with whole mushrooms continue to go unnoticed. It is worth noting that the same antioxidants and anti-inflammatory properties that contribute to better skin health can be just as beneficial when it comes to your physical health.

To further put this into context, researchers at Penn State University concluded that ergothioneine and glutathione, which are the two most common antioxidants found in all toadstool species, can be used to protect the body from cancer and Alzheimer’s disease.

Echoing similar sentiments, Dr. Charles Passler, the founder of Pure Change, a nutrition program that has been featured in Harper’s Bazaar, states that there is significant evidence showing that a diet consisting of toadstools can help lower cholesterol and reduce high blood pressure. There is also ample evidence suggesting that toadstools can act as a natural anti-diabetic, according to Dr. Passler.

HOW TO USE TOADSTOOLS FOR MAXIMUM HEALTH BENEFITS

If you have made it this far into the article, you already know that toadstools are chock-full of anti-inflammatory agents and antioxidants; however, they also contain nutrients like enzymes, sterols, and glycosides that can contribute to good overall health. Because toadstools contain a myriad of healthy ingredients, you don’t have to consume too many before the health benefits become apparent. Studies show that as little as one serving per day is more than enough to maintain good health and even resolve the common cold. If you’re not a fan of toadstools, you can still achieve similar benefits by taking mushroom-based supplements. However, as with all matters involving your health, it is always a good idea to speak with a physician or nutritionist before making any significant changes to your diet.

WHAT YOU SHOULD KNOW BEFORE INCLUDING TOADSTOOLS IN YOUR DIET

Assuming that you’re not allergic, toadstools are generally safe to consume. However, women who are pregnant or plan to become pregnant are encouraged to avoid raw toadstools as they may jeopardize the health of their baby. Also, individuals with autoimmune disorders, hypotension, and blood clotting disorders like Factor V Leiden, for example, should avoid them as well.

In summation, mushrooms for skincare is a viable treatment for those who have a desire to improve the appearance and health of their skin. Also, there is more than enough scientific data to substantiate many of the claims being made them. However, consumers should still to do their due diligence and choose the best product for their skin type. It is also a good idea to speak with your physician or dermatologist regarding any concerns that you may have with mushrooms for skin care.

21 Healthy Dinner Ideas That Taste Incredible

May 24, 2019 by Power of Positivity

Ever get tired of making the same five meals every week for your family? Are you always on the lookout for some healthy dinner ideas? If you’re short on time and need a quick fix, these easy meals are incredibly nutritious and a great way to feed a full family.

Healthy Dinner Ideas for Your Family

Want to wow your family with your cooking prowess? If you like to switch it up with fresh veggies and steak one day then homemade grilled vegetable pizza the next, the following 21 healthy dinner ideas are for you.

1. Asian Inspired Chicken Rice Bowl

Full of flavor and packed with nutrients, this easy-to-make dish is a quick fix for any weekday meal. Simply take supermarket conveniences like rotisserie chicken and coleslaw mix and whip them together for a fantastic meal that the entire family will fall in love with.

For this easy recipe, combine the following:

1 teaspoon of ginger root
1 package of ready to serve rice
2 cups of shredded chicken
2 cups did frozen thawed edamame
4 cups of coleslaw mix
¼ cup of rice vinegar
1 green onion
1 tablespoon of honey
2 tablespoons of low sodium soy sauce
1 tablespoon of toasted sesame seeds
1 tablespoon of sesame oil

2. Lemon Dijon Pork

This pork recipe is one of the most low-effort meals that every family can use as a staple throughout the week and return to any time you need healthy dinner ideas. Full of bright flavors, it gets extra points for its easy cleanup time as well.

4 teaspoons of Dijon mustard
2 teaspoons of grated lemon zest
1 minced garlic clove
½ teaspoon of salt
2 tablespoons of canola oil
1 – 2 pounds of sweet potatoes
1 pound of fresh Brussels sprouts
4 boneless pork chops
Coarsely ground pepper

3. Grilled Steak Fajitas

These steak fajitas are so good that they will impress family and friends, even though they’re easily made in a skillet or on the grill.

1 flank steak
1 onion
2 red bell peppers
1 jalapeño
1 teaspoon of chili powder
4 teaspoons of olive oil
1 teaspoon of hot sauce
8 flour tortillas

4. Weeknight Chop Suey

With veggies in tow and fun chow mein noodles, this weeknight chop suey is just what the family ordered.

4 teaspoons of olive oil
1 pound of boneless skinless chicken breasts
½ teaspoon each of dried tarragon and dried basil
½ teaspoon of grated lemon zest
1-½ cups of chopped carrots
1 cup unsweetened pineapples
1 can of sliced water chestnuts
½ cup of chopped onions
1 tart medium apple
1 cup of cold water
3 tablespoons of low sodium teriyaki sauce
2 tablespoons of cornstarch
3 cups of brown rice

5. California Chicken Wraps

This fresh take on the bun-less chicken burger uses tortillas instead and offers a heart-healthy way to wrap up the evening. With a mix of zesty lemon and a delightful blend of Italian seasoning, you’ll never want to go back to the normal way of burger eating ever again.

1-½ pounds of skinless chicken breasts
¼ cup of vegetable oil
3 garlic cloves
1 tablespoon of lime zest
1 teaspoon of cumin
¾ teaspoons of regain
¾ teaspoons of ancho chili powder
½ teaspoon of smoked paprika
1 teaspoon of salt
8 – 12 flour tortillas

6. Corn Salad and Shrimp with Pesto

Harvest your summer bounty with this pesto garnish and corn salad made of fresh corn, basil, tomatoes, and avocado. Sprinkle in some shrimp to make this one of the tastiest healthy dinner ideas.

4 medium ears of corn
1/2 cup of basil
1/4 cup of oil
1-1/2 cups of cherry tomatoes
1/8 teaspoon of pepper
1 medium avocado
1 pound of uncooked shrimp

7. Grilled Pineapple with Chimichurri Chicken

Get a little tropical and grill up the pineapple alongside some macadamia nuts. Use some red Serrano pepper for a spicy kick.

½ a small, sweet red pepper
2 slices of pineapple
1 cup of cilantro leaves
1 cup of parsley
4 teaspoons of lime juice
¼ cup of canola oil
¼ cup of island teriyaki sauce
1 tablespoon fresh ginger root
4 boneless chicken breasts
Hot couscous
2 green onions
¼ macadamia nuts

8. Spinach Quesadillas

One of the fastest healthy dinner ideas, these quesadillas are made easily with some cheese, spinach, and tortillas.

3 ounces of fresh baby spinach
4 green onions
1 small tomato
2 tablespoons of lemon juice
1 teaspoon of ground cumin
¼ teaspoon of garlic powder
1 cup of shredded cheese
¼ cup of reduced-fat ricotta cheese
6 flour tortillas
Reduced-fat sour cream

9. Ginger Salmon and Green Beans

With salmon reigning as one of the quickest meals to make, this pairing is a healthy addition to your weekly meals.

¼ lemon juice
2 tablespoons of rice vinegar
3 garlic cloves
2 teaspoons of honey
1 teaspoon of salt
2 salmon fillets
1 medium lemon
¾ pounds of green beans
2 tablespoons of water
2 teaspoons of olive oil
½ cup of onion
3 garlic cloves

10. Egg Roll Inspired Stir Fry

Egg rolls for dinner? While the idea of having egg rolls for dinner certainly doesn’t seem healthy, the inner filling of egg rolls has always been far healthier than the outer wrapper.

1 pound of ground chicken
1-1/2 cups of sliced mushrooms
1 medium onion
2 cloves of garlic
1 teaspoon of fresh ginger root
2 tablespoons of low-sodium soy sauce
1 package of coleslaw mix
1 tablespoon of sesame oil
3 cups of brown rice
½ cup of sweet-and-sour sauce

11. Herbed Balsamic Chicken

For another grill-ready meal, try this herbed balsamic chicken. Use fresh herbs for the best taste.

½ cup of balsamic vinegar
3 tablespoons of olive oil
1 tablespoon of basil
1 tablespoon of chives
2 teaspoons of lemon zest
1 garlic clove
23/4 teaspoon of salt
¼ teaspoon of pepper
6 boneless chicken thighs

12. Meatball and Spaghetti Supper

We all love those one-skillet dishes. While spaghetti and meatballs is a fan favorite, you’ve never seen it made this simple before.

12 ounces of frozen turkey meatballs
1 tablespoon of olive oil
1 can of tomatoes
½ teaspoon of Italian seasoning
1 can of cannellini beans
1 can of water-packed artichoke hearts
4 ounces of uncooked spaghetti
1 can of chicken broth
1/4 cup of fresh parsley
1 tablespoon of lemon juice
Grated Parmesan cheese

13. Mediterranean Orzo and Pork

Make this one-bowl meal easily with a pack of your favorite orzo and some fresh veggies and pork.

1-1/2 pounds of pot tenderloin
1 teaspoon of coarsely ground pepper
2 tablespoons of olive oil
3 quarts of water
1-¼ cups of orzo
¼ teaspoon of salt
1 package of fresh baby spinach
1 cup of grape tomatoes
¾ cup of crumbled feta cheese

14. Feta-Dill Chicken Burgers

Chicken burgers are a healthier way to give burger lovers what they want. With the addition of feta-dill, these burgers are super saucy and incredibly delicious.

1 large egg
1 large shallot
2 tablespoons of crushed Ritz crackers
2 tablespoons of fresh dill
3 garlic cloves
¼ teaspoons of salt
¼ teaspoon of pepper
1 pound of ground chicken
½ cup of feta cheese
2 tablespoons of canola oil
4 hamburger buns
Refrigerated Tzatziki sauce

15. Chicken Thighs with Spinach & Shallots

Tender and moist chicken is always an option with this recipe. Paired with a creamy spinach dish, this meal is a welcome dish packed on any night of the week.

6 boneless chicken thighs
½ teaspoon salt
½ teaspoon pepper
1-½ teaspoon olive oil
4 shallots
1 cup of white wine
1 package of fresh spinach
¼ teaspoon of salt
¼ cup reduced-fat sour cream

16. Fresh Tomato and Corn Fettuccine

While fettuccine usually gets paired with chicken and Alfredo sauce, this recipe really does the pasta justice by serving it up with the freshest garden produce. Toss up this heart-healthy meal for you and your family by mixing in fresh corn, tomatoes, and your favorite herbs.

8 ounces of uncooked of fettuccine
2 medium ears of corn
2 tablespoons of olive oil
½ cup of chopped red pepper
4 green onions
2 medium tomatoes
½ teaspoon of salt
½ teaspoon of pepper
1 cup crumbled feta cheese
2 tablespoons of fresh parsley

17. Spinach and Beef Lo Mein

There’s nothing quite like a stir-fry to make quick work of dinner during the week. Mixed with your favorite veggies, this meal will become another go to during the week.

¼ cup of hoisin sauce
2 tablespoons of soy sauce
1 tablespoon of water
2 teaspoons of sesame oil
2 garlic cloves
¼ teaspoon of crushed pepper flakes
1 pound of beef to round steak
6 ounces of uncooked spaghetti
4 teaspoons of canola oil
1 can sliced water chestnuts
2 green onions
1 package of spinach
1 chili pepper

18. Bruschetta Steak

Craving a quick steak in the middle of the week? With this bruschetta, you’ll love this savory dish, especially when it’s topped with herbs and tomatoes fresh from the garden.

3 medium tomatoes
3 tablespoons of fresh basil
2 tablespoons of olive oil
1 teaspoon of fresh oregano
1 garlic clove
3/4 teaspoon of salt
1 beef flat iron steak
Grated Parmesan cheese

19. Honey-Garlic Sauce and Pork Chops

The garlic and honey sauce will make you come back for seconds and thirds of this savory meal. Paired with your choice of vegetables, this meal is one of the best healthy dinner ideas that is too good not to become a family favorite.

3 medium tomatoes
3 tablespoons each of fresh basil and fresh parsley
2 tablespoons of olive oil
1 teaspoon of fresh oregano
1 garlic clove
¾ teaspoon of salt
1 beef flat iron top
¼ teaspoon pepper
Grated Parmesan cheese

20. Homemade Veggie Pizza

Grilled and filled with fresh-from-the-garden vegetables, this pizza is a beautiful way to bring any family together.

1 medium onion
1 large red pepper
2 tablespoons of olive oil
1 small zucchini
1 small summer squash
½ teaspoon of salt
¼ teaspoon of pepper
1 12-inch pizza crust
3 tablespoons of roasted minced garlic
2 cups of shredded cheese
1 cup of fresh basil

21. De-Constructed Pizza

Create this pizza in your slow cooker. With some pasta and ground beef, pepperoni, and cheese, this savory meal is one that your family can’t resist.

8 ounces of rigatoni
¾ pound of ground beef
½ cup of chopped onion
1 can of pizza sauce
1 small can of cream-of-mushroom soup
2 cups of shredded cheese
1 package of pepperoni
Chopped basil or arugula for garnish

Final Thoughts on Healthy Dinner Ideas

Bring the family together with a few of these creative dinner ideas. These fast and fun recipes are easy enough to put together, regardless of how busy your schedule may be.

These healthy dinner ideas are sure to be loved by your family, whatever day you choose to make them. Keep these 21 recipes in mind to make your life a little easier in the coming weeks.

5 Things You Need To Know About Your Thyroid

May 24, 2019 by Power of Positivity

The two diseases that can affect how your thyroid gland functions include hypothyroidism and hyperthyroidism. While the two may sound similar, the impact that they can have on the butterfly-shaped gland is markedly different. According to the National Institute of Health, more than 4 percent of Americans ages 12 and over have been diagnosed with hypothyroidism while 2 percent have been diagnosed with hyperthyroidism. For those who may not be familiar with the role that the thyroid gland plays in the human body, it is responsible for producing hormones that govern and regulate how the body uses energy, which, in turn, affects organ function. Studies have shown that the thyroid gland even affects the rhythm of your heart. In this article, we will explore the difference between hypothyroidism and hyperthyroidism and how these diseases can affect your overall health. Also, we will detail the five things that everyone should know about this butterfly-shaped gland situated at the base of your neck.

HYPOTHYROIDISM VERSUS HYPERTHYROIDISM

To better understand how hyperthyroidism and hypothyroidism can adversely affect your health, let’s take a closer look at these two diseases individually:

Hyperthyroidism – This condition is characterized by an overactive thyroid gland that produces a surplus of hormones that the body is incapable of using. Some of the more notable symptoms of hyperthyroidism include changes in appetite, fatigue, increased irritability, irregular heartbeat, diarrhea, and profuse sweating. It is also important to note that women who develop hypothyroidism may notice changes in their fertility as well as their menstrual cycle. To further complicate matters, women who are pregnant and have developed hyperthyroidism are at risk of the disease adversely affecting the health of their baby.

Hypothyroidism – Unlike hyperthyroidism, hypothyroidism is characterized by an underactive thyroid in that the butterfly-shaped gland does not produce enough of the hormones required by the body for optimal health. Some of the more common side effects associated with hypothyroidism include constipation, fatigue, weight gain, muscles weakness, and xeroderma (dry skin). Additionally, hypothyroidism can cause hair loss and may result in low libido. Similar to hyperthyroidism, women who are pregnant and have developed the condition are also at risk of the disease potentially affecting the health of their baby. Studies also show that hypothyroidism can cause fertility problems for women who are trying to conceive.

WHAT CAUSES THYROID-RELATED PROBLEMS?

Having established some of the key differences between hyperthyroidism and hypothyroidism, let’s take a moment to focus on the differences between them from an etiological standpoint. In most cases, hypothyroidism is a byproduct of Hashimoto’s disease, an autoimmune disease that attacks the thyroid and causes thyroiditis (inflammation), which reduces the number of hormones the gland is capable of producing. Another thing to note is that thyroiditis can take on many forms including subacute thyroiditis, which is generally precipitated by a bacteria or virus. Thyroiditis can also include postpartum thyroiditis, which can affect women following childbirth, and silent thyroiditis, an asymptomatic autoimmune condition that causes the gland to become enlarged. If thyroiditis is not resolved, it can result in hypothyroidism.

As far as hyperthyroidism is concerned, the disease can stem from a variety of health problems including thyroid-based nodules, thyroiditis, and Grave’s disease, an immune system disorder characterized by exophthalmos (swelling of the eyeballs) and swelling of the neck. Although rare, hyperthyroidism can also be caused by tumors affecting the pituitary gland or by consuming excessive amounts of iodine. Not too dissimilar from hypothyroidism, hyperthyroidism can also be caused by subacute, postpartum, and silent thyroiditis as well. And in the same vein as hypothyroidism, hyperthyroidism can complicate a woman’s pregnancy or trigger fertility problems. All in all, a poorly functioning thyroid causes a number of health problems for men and women alike.

TREATMENTS FOR THYROID-RELATED PROBLEMS

Treating hyperthyroidism or hypothyroidism typically involves dietary changes, medication, and surgery. The approach to these treatments, however, can vary slightly depending upon whether you have been diagnosed with hyperthyroidism or hypothyroidism. For example, an individual who has been diagnosed with hypothyroidism may be prescribed a medication that mimics the hormone that a healthy thyroid-based gland would produce naturally like levothyroxine, for example. Conversely, those diagnosed with hyperthyroidism may be prescribed beta blockers or antithyroid medications that can help decrease thyroid-based hormone production. Lastly, individuals with hyperthyroidism or hypothyroidism are encouraged to speak with their physician regarding dietary changes that can help alleviate symptoms as they can be patient-specific.

WHEN SHOULD YOU CONSIDER SURGERY?

Considering that a poorly functioning thyroid causes a plurality of health problems, it should come as no surprise that many patients opt to have the butterfly-gland surgically removed. However, there are a few things that you should know about the surgical procedure first. For those diagnosed with hyperthyroidism, surgically removing the gland could lead to the development of hypothyroidism. In which case, you’re trading one thyroid-based problem for another one. There is also a similar downside when it comes to hypothyroidism in that the general anesthesia used during surgery may worsen your symptoms as opposed to improving them. In either case, it is a good idea to discuss the pros and cons with your physician before agreeing to undergo surgery. After all, there are several treatments available to those who have been diagnosed with either thyroid-based disease including radiation therapy.

WHAT EVERYONE SHOULD KNOW ABOUT THEIR THYROID-BASED GLAND

Having established the fact that a poorly functioning thyroid causes physiological changes that can adversely affect one’s health, let’s take a moment to recap the five things that everyone should know about this gland:

1. LOCATION

While it cannot be seen or felt, your thyroid-based gland is located in the lower region of your neck and produces hormones that allow the body to function properly, affecting cholesterol levels, body weight, breathing, and everything in between. Common signs that may suggest a problem with this gland is when it can be seen or felt. If you’re experiencing either of these symptoms, it would be in your best interest to schedule an appointment with a physician as soon as possible.

2. YOU ARE NOT ALONE

If you have been diagnosed with hyperthyroidism or hypothyroidism, you can take solace in knowing that you are not alone as more than 20 million people in the U.S. have been diagnosed with some variation of a thyroid-based disease. Also, they are most likely struggling with many of the same symptoms including lack of focus, insomnia, managing their weight, and much more.

3. CHANGING YOUR DIET CAN HELP IMPROVE SYMPTOMS

While the dietary needs of those diagnosed with hyperthyroidism or hypothyroidism can vary, making small changes to your diet can help soothe some of the symptoms that you may be experiencing. For example, it may be worth your while to restrict processed foods from your diet, which are loaded with sugar and sodium. These ingredients can worsen hyperthyroidism and hypothyroidism symptoms and can also lead to other health problems like hypertension and obesity, for example.

4. THE BODY CAN SURVIVE WITHOUT THE THYROID-BASED GLAND

Although the butterfly-shaped gland that sits in the lower region of your neck plays a key role in many bodily functions, it is entirely possible for you to survive without it. However, you will have to take medication that mimics the hormone that would have ordinarily been produced by a healthy thyroid-based gland. It is worth noting, however, that this is not usually the first line of treatment. In most cases, dietary changes, prescription medication, and radiation therapy are more than enough to resolve symptoms associated with hyperthyroidism and hypothyroidism.

5. IODINE CAN HELP IMPROVE HOW THE GLAND FUNCTIONS

As one of the essential minerals needed for good health, iodine can help improve how the thyroid-based gland functions. In fact, the butterfly-shaped gland uses this mineral to produce hormones that work to repair damaged cells, boost metabolism, and much more. The best way to boost your iodine levels is by consuming iodine-rich foods like shrimp, tuna, eggs, prunes, and seaweed, for example. Iodine can also be found in common table salt as well. Because these foods contain a fair bit of sodium, you should govern yourself accordingly. After all, too much sodium can lead to hypertension and other health problems.

In summation, hyperthyroidism or hypothyroidism can significantly affect your overall quality of life; however, you needn’t fret as there are a number of treatments that can help resolve your symptoms including medications that can replicate the hormones that the thyroid-based gland produces naturally. Of course, if you’re experiencing symptoms that may be indicative of a thyroid-based problem, you’re encouraged to schedule an appointment with your physician who can make a formal diagnosis and prescribe a course of treatment that can help improve your health. Besides, a poorly functioning thyroid causes a variety of symptoms that serve as an indication that something is not quite right.

5 Ways To Handle The Effects Of Menopause On Your Body

May 24, 2019 by Power of Positivity

Most women are diagnosed as experiencing menopause between the ages of 45-55, after 12 months without a regular menstrual cycle. For some, however, the symptoms can begin as early as 30. The many unpleasant manifestations can be overwhelming, and you may feel defenseless before the onslaught.

Whether we like it or not, menopause is a natural stage of womanhood. At least two-thirds of women will experience the classic symptoms of hot flashes or mood swings. This is also a time when women are vulnerable to osteoporosis, weight gain, or diabetes. At any age, it is important to understand how to protect your body against illness and bone loss.

Besides the symptoms already mentioned, women may experience the following during menopause:

Night sweats
Chills
Vaginal dryness
Irregular periods
Trouble sleeping
Dry skin or hair loss
Loss of memory or concentration, ‘brain fog’
Those who suffer from migraines may experience more frequent or severe headaches

You may begin to feel like a helpless victim of menopause symptoms, but there are ways to deal with the onslaught. It is important to track your symptoms and identify potential triggers. It is also important to maintain your overall health so that your body’s natural defenses remain intact. You may be surprised at how a few lifestyle changes can lessen menopausal effects.

Ways To Handle The Effects Of Menopause On Your Body

Keep a Journal of Symptoms

A written record can help you identify potential triggers for hot flashes or sleeplessness. Write down when you have a hot flash and what you ate beforehand. There are several common triggers to look for, such as

Being in a hot room or hot weather
Eating hot or spicy food
Eating fatty meat
Alcohol consumption
Caffeine
Stress
Restrictive clothing
Smoking or exposure to cigarette smoke

If you begin to see a pattern between hot flashes and any of the above, you may need to consider making some changes to lessen yoursymptomss.

If you suffer from headaches, record if they seem to be triggered by hot flashes. Also record if you have skipped meals, as this may also contribute to headaches. Write down how much sleep you had or how many times your sleep was interrupted. Keep track of exercise, eating habits and sources of stress to find out how your body reacts to various circumstances and stimuli.

Eat Healthy

One of the best gifts any person can give themselves is a healthy diet. This is especially true during menopause. A protein-rich diet can help lessen the lean muscle loss that comes with age. And a diet containing plenty of calcium and vitamin D can keep bones strong.

Eating plenty of fruits and veggies will help you feel more full, and that can help reduce undesired weight gain. Studies have shown that fruits and veggies can also help prevent bone loss.[1] They can also help lessen the chances of heart disease, which increases during menopause.

It is important not to skip meals. Eat several small meals if necessary to lessen the chances of headaches or low metabolism. Eat healthy snacks like nuts or raw veggies if you need a boost. And learn what foods to avoid for fewer hot flashes and higher energy levels and brain function.

It can also be helpful to eat more foods containing phytoestrogens, which mimic the effects of estrogen to help keep hormones in balance. Foods rich in phytoestrogens include soybeans and soybean products, tofu, sesame seeds, and beans. However, be aware that there is an ongoing debate about how good soybeans really are for you.

Of course, the need for proper hydration can never be over-emphasized. Make sure you are drinking plenty of water throughout the day to maintain proper body functions and weight goals.[2] Drinking a glass of water about 30 minutes before a meal will help you eat less and feel more satisfied.

And finally, avoid refined sugars and over-processed foods as much as possible. When mood changes make sugary snacks seem so appealing, try sweet fruit instead. If you just can’t deny your sweet tooth, go for dark chocolate,[3]which may actually help you focus better and has positive effects on skin and mood.[4]

Exercise

Although you may not think about exercise as a way to relieve menopause symptoms, it has proven to be helpful on several levels. Of course, proper exercise is important for everyone at every age. Even if you have never been in the habit of exercising regularly, now is a good time to start.

The jury is still out on whether exercise can help relieve hot flashes. But there is no doubt about its benefits for bones and joints or its ability to relieve stress for a better night’s sleep. It has also been shown to improve energy levels and overall metabolism. Studies have shown that regular exercise can help protect against a variety of illnesses such as breast cancer, high blood pressure, and osteoporosis in menopausal women.[5, 6]

About 30% of women over 50 experience some urinary incontinence. Besides regular exercise, women who begin to experience bladder issues may also benefit from Kegel exercises to strengthen the pelvic floor muscles. If you still continue to experience bladder issues, talk to your doctor about different options.

Scheduling at least 2 hours a week of aerobic exercises such as walking, biking, or swimming can also greatly improve cognitive function. It can help enhance your mood and relieve stress. Although many people think of exercise in a negative way, it can be an enjoyable experience that will get you into the open air or even improve social contact if you decide to take a dance or water exercise class.

Challenge Your Mind

Exercising your brain is also important. Try learning a new skill to help keep your mind active and alert. It’s never too late to try to learn a new language or how to play a musical instrument. There are also a variety of mental exercises and even electronic games that are specifically designed to increase cognitive function. You can also try simple crossword puzzles or word search. Or just start reading a good book.

It’s important for menopausal women to avoid stress as much as possible. Stress can lead to increased hot flashes and memory loss. Mood swings are not uncommon as a result of hormonal imbalance, which also contributes to lowered cognitive function. Keeping your mind stimulated and as active as possible is one way to improve memory and overall alertness.

Supplements and Skin Care

There are a number of natural supplements recommended for relieving menopause symptoms. Some may work for you, and others may not. At this point, there is no definite scientific proof for a particular supplement’s effectiveness for menopausal women. But if ongoing popularity of use is any indication, it may be worth trying some of the more favored products.

Phytoestrogens. Besides food sources, these supplements are available as red clover extracts and ginseng. This supplement is thought by some to relieve hot flashes and help protect against breast cancer.

Black Cohosh. Again, the results of various studies are mixed regarding the effectiveness of black cohosh in controlling hot flashes.When trying any new supplement, always start with the lowest dose to test your reaction. This supplement has been used to treat hot flashes and mood swings.

Other popular supplements include flaxseed or flaxseed oil, wild yams, and St. John’s Wort. This is by no means an all-inclusive list. And besides oral supplements, you may find supplemental lubricants and creams to be helpful for vaginal dryness or rough skin. Alway use products that are gentle for skin and hair and protect yourself from overexposure to the sun’s rays.

Final Thoughts

Unfortunately, there is no natural way to just make menopause go away. Menopause symptoms vary greatly from person to person, so only you can decide on the best course of action for handling your own life changes. Talk to your doctor about any unusual indications or symptoms that seem to be out of control.

It’s also important to mention, in the midst of all the emotional upheaval, don’t give up on romance. Find new ways to keep that special relationship alive and flourishing. At the same time, learn to recognize your need for alone time. Good communication and setting relationship priorities can help you get through this sometimes volatile stage of your life. Don’t give up, those pesky symptoms won’t last forever.

Staying healthy is the best thing you can do for yourself at every stage of life. During menopause, don’t let symptoms keep you from the activities you enjoy. Talk to your doctor about any symptoms that especially worry you. Eat well, exercise, drink plenty of water, and find creative outlets that will help you be the best you ever.

20 Ways to Eat Healthy (Even if You’re On A Budget)

May 24, 2019 by Power of Positivity

Deciding to eat healthy has numerous benefits to your physical, mental, and emotional health. It can decrease excess weight – which gives you less energy, can create sleeping issues and makes you prone to heart disease and diabetes. Overall, eating healthy increases your energy, thus allowing your mind to work as it should. It helps your emotional state stay more balanced as you are better able to handle stress. Additionally, eating right boosts your immune system, makes your hair, nails, and skin look better, and does so much more!

Let’s be honest here – our society overall does not truly support someone who eats healthy. We tend to fill our schedule with family, career, and home maintenance necessities (like errands and cleaning), not to mention transportation to and from work plus transporting our children here and there. Everything is scheduled very tightly and doesn’t leave a lot of time for cooking and eating healthy meals at a dinner table. We are usually rushing, in our cars, from one appointment to another. Restaurants, fast food, and processed mixes are so much more convenient.

To add insult to injury, the price of healthy foods can be pretty expensive. The price will only increase if you choose organic fruits and vegetables, free-range or cage-free eggs, and grass-fed meat that is hormone and antibiotic-free. It becomes a difficult choice between ease, price, and the extent of healthy eating you are striving for.

Here are 20 ways to eat healthy while on a budget.

1. Plan out your meals.

Going to the grocery store with a list of just the foods you are out of is not the best way. Sit down and plan your meals for the next week or two. Double check which ingredients you have vs which ones you need to buy. Then, when you go to the grocery store, only buy what you need. This not only helps keep the bill down but can prevent a lot of wasted foods from going in the trash.

There are also some great apps out on IOS and Android that allow you to input what foods you are eating for each meal based on brand and quantity. They are great if your plan is to lose weight and eat healthy.

After you input the foods for each meal, it will show you the calories and the nutritional value of each food. This can not only help you create healthier meals but allow you to adjust the amount to fit the number of calories you need. Some apps will even track how many calories you burned with exercise too.

2. Reuse prepared foods.

Just like with leftovers from Thanksgiving dinner (or any holiday with big meals required), turn leftover food into a new dish. For example, leftover rice from a stir fry dinner can be used as a breakfast. Just add some cinnamon and dried or fresh fruit with some milk.

Meat is a great ingredient to reuse in another meal. Leftover sautéed chicken can be put in tacos, enchiladas, soup, and more. The same goes for steak or pork. There are a lot of recipes in which meat can be repurposed.

3. Buy untrimmed meat or meat with bones:

Buying meat which has been trimmed and deboned costs more. Buy the entire chicken and then use the bones and spare meat trimmings to make chicken broth. You can freeze the broth if you don’t have a need for it within a week.

4. Freeze vegetables and fruits:

Rather than letting vegetables go bad because you haven’t eaten enough of them, do a quick partial steam and then freeze them. This doesn’t work with all vegetables but does the trick for quite a few, enabling you to eat healthy.

As for fruit, you can cook it down and make a sauce to use as its own side dish, like applesauce. You can also create a sauce to use later for a future recipe. Make sure you date what you freeze and use within three months so it doesn’t get frost burn.

5. Shop at a Farmer’s market or local farmer stand:

Many towns and cities have farmer’s markets or local farmers who sell their produce. You may need to shop or ask around for the best quality at the lowest price. You are not only getting more organic and less expensive produce, but also supporting your local farmers.

6. Grow your own fruits and vegetable:

It is easy to plant a few fruit trees, which will produce more than you can eat after a few years. Pick and choose which fruits and vegetables you eat the most, like onions, certain lettuces, melons, carrots, etc. that you can easily plant and maintain. This could even be a family project to teach your children the importance of homegrown foods and gardening techniques. It could also be a side money maker for you and your family if you have your children sell the excess to your neighbors.

7. Grow your own herbs:

Herbs in the store can be pretty expensive and go bad relatively quickly since they have been picked a time before you purchase them. There are many little herbal kits you can even grow in a window in your home or a partially sunny area on your patio or backyard.

8. Can or preserve fruits and vegetables:

Canning or preserving fruits and vegetables is a technique that has been around for a long time. These preserves can last for years. If you are not experienced doing this, it is well worth learning. Many books or internet sites can teach you how to do so. It is a useful skill you can also pass on to your children. Make sure you date what you can and store it in a cool, dark place for best preservation.

9. Pay in cash:

It is really easy to go above a budget if you are paying with a debit card or credit card. You don’t actually see the money being taken from your account. Paying for your groceries with cash establishes a firm barrier from going beyond what you planned on spending.

10. Choose non-meat sources of protein:

Meat can get pretty expensive and isn’t the only source of protein you can add to your diet. Many of the other sources are cheaper and have more variety in uses and recipes, such as tofu, various beans, quinoa, lentils, edamame, and certain grains.

11. Find sales and use coupons:

Look at your weekly ads and buy more of what is on sale each week. It may mean you have to adjust your meal planning, but it can save you quite a bit of money each week. Find coupons or use coupon shopping apps for the items that aren’t fresh, such as for bread, broth, pasta, canned or frozen goods, and dairy products. This includes using the grocery store’s customer card, which usually gives discounts to regular shoppers.

12. Use a cash back credit card:

If you are really opposed to paying with cash, then use a card that offers cash back. Groceries are one thing we buy regularly and in high volume. That 2% cash back can really add up.

13. Stay organized:

Knowing what is in your cabinets, pantry, freezer, and refrigerator can prevent you from buying more than you need as well as ensure you are using things before the expiration date.

14. Buy the fruits and vegetables in season:

Fruits and vegetables are usually cheaper at certain times of the year because of when they naturally mature. There are fewer shipping costs and a higher quantity at local stores.

15. Buy more vegetables that have multiple uses:

Certain vegetables or roots not only last longer but have more uses. Sweet potatoes can be a breakfast food, added in making pancakes, made into fries, etc. They tend to be more filling and last longer than many other veggies.

16. Order staples in bulk:

If you can join a warehouse or a farmer’s club, it is possible to buy hygiene items, paper towels, flour, beans, rice, cornmeal, and more in bulk amounts. This saves you money over time. They are usually a lower price per unit than what you buy in stores.

17. Buy a water filtration system or make own drinks:

If you are on a diet, you are most likely not drinking soda, but you may be buying cases of water. Some of the water may be flavored. Rather than buying cases of water – which results in contributing to plastic waste – buy a filtration system. Some systems create better tasting water than what you buy. Do you want flavor in your water? Try adding herbal tea to flavor it.

18. Cut back on eating in restaurants:

Some nights it is so nice to just order in or go out to a restaurant rather than cook. It can also be less time consuming for those with tight schedules. Try and plan for your outings in advance, bring cash to pay, and place your own limits on the frequency.

19. Include a lack of medical bills:

Eating healthy and losing weight usually results in fewer medical issues. Many people rid themselves of diabetes, blood pressure medication, cholesterol medications, and more. The savings related to doctor visits and medications should be included when calculating the money you save by eating healthy.

20. Don’t buy any or many convenience foods:

It is very tempting to just grab a frozen meal from the grocery store, especially when you can find some that claim to be low calorie. It seems like you are sticking to your diet, right? However, you are not taking into account that those little meals cost about $5.00 – $10.00 apiece and are usually high in sodium, sugars, and unhealthy preservatives.

Closing Thoughts on Ways to Eat Healthy on a Budget

Choosing to eat healthy doesn’t need to be fancy or expensive. It may take some adjustment to your schedule in the beginning, but not for long. Once a pattern is created, it will become easy and require little thought. I’m sure that by incorporating a few of these 20 ways to eat healthy while on a budget, you will save money and time and accomplish your health goals.

Ways To Handle The Effects Of Menopause On Your Body

Keep a Journal of Symptoms

Eat Healthy

Exercise

Challenge Your Mind

Supplements and Skin Care

Final Thoughts

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