Do you often enjoy junk food and then feel guilty about it later? We have some good news. Not all packaged and easy-to-make snacks out there are unhealthy! From air-popped popcorn to baked sweet potato fries, plenty of tasty options won’t wreck your health as much as you imagine. So, don’t feel bad about satisfying your cravings occasionally. Here are a few suggestions for a quick bite to satisfy those hunger pangs.
Popcorn
Popcorn is a favorite snack for many, especially when watching a movie. It’s a good source of fiber, which can keep you full and satisfied. It also has antioxidants called polyphenols, which are shown to reduce inflammation and protect against cancer and heart disease. When choosing popcorn, buy plain, air-popped varieties or make them at home. Air-popped varieties are healthy, low-calorie, and great fiber alternatives.
Dark chocolate
Chocolate is often associated with indulgence and guilt, but dark chocolate with a high percentage of cocoa does have health benefits. It’s rich in antioxidants called flavanols, which are shown to improve heart health and reduce inflammation. Researchers have found that dark chocolate with a high amount of cocoa (at least 70%) can improve blood pressure, reduce heart disease risk, and improve brain blood flow. Dark chocolate also contains iron, magnesium, and copper, which are important for overall health.
Nuts
Nuts are often considered a high-calorie and unhealthy snack. However, they’re a good source of protein, fiber, and healthy fats that can help keep you feeling full and satisfied. Almonds, walnuts, and pistachios are rich in polyunsaturated and monounsaturated fats, which have been shown to improve heart health and reduce inflammation. Nuts are also a good source of vitamin E, which benefits skin and eye health. But remember, always pick unsalted or unsweetened varieties.
Sweet potato fries
French fries may be a classic junk food, but sweet potato fries are a healthy alternative. Sweet potatoes are rich in vitamins A and C, fiber, and antioxidants that can help protect against cancer and heart disease. They’re also a good source of complex carbs, which provide sustained energy and help regulate blood sugar levels. Since sweet potatoes have a lower glycemic index, they’re less likely to cause spikes in blood glucose than regular potato fries.
Guacamole
Guacamole is a delicious dip often considered unhealthy due to its high fat content. However, the fat in guacamole comes from avocados, a good source of monounsaturated and polyunsaturated fats. These are good fats that help improve heart health and reduce inflammation. Avocados are also rich in fiber, potassium, and vitamins C and K. They have been shown to lower cholesterol levels, improve digestion, and reduce the risk of many chronic diseases, including heart disease and cancer.
Greek yogurt
Greek yogurt is a healthier alternative to other yogurts because it’s high in protein and low in sugar. It’s made by straining regular yogurt to remove excess liquid and concentrate the protein. This process also removes some lactose, making it easier for those with lactose intolerance to digest. Greek yogurt is a good source of calcium, important for bone health, and probiotics, essential for a healthy gut and robust immune system. Enjoy it as is, or add fresh fruit and a tiny amount of honey for a healthier and more satisfying snack!
Salsa
Salsa is a flavorful sauce often enjoyed with chips or as a topping for tacos. While chips aren’t the healthiest option, salsa is a suitable choice low in calories, vitamins, and antioxidants. It’s typically made with fresh vegetables like tomatoes, onions, and peppers. These veggies are rich in vitamins A and C and antioxidants that can protect against cancer and heart disease. Salsa sauce is also a good source of fiber and can help keep you full and satisfied.
Edamame
Edamame is a popular snack often enjoyed at Japanese restaurants. It’s made from soybeans that are still in their pods and can be steamed or boiled and seasoned with salt. Edamame is a good source of protein, fiber, and vitamins C and K. It’s also rich in isoflavones. These antioxidants can reduce inflammation and protect against certain cancers. Edamame can be enjoyed individually as a snack or added to salads and stir-fries for a healthy and flavorful twist.
Hummus
Hummus is a delicious dip made from chickpeas, tahini, and other healthy ingredients. It’s rich in protein, fiber, and healthy fats that can help keep you feeling full and satisfied. Chickpeas are a good source of plant-based protein and fiber, which can improve digestion and reduce the risk of chronic diseases, including heart disease and type 2 diabetes. Hummus can be enjoyed as a dip with raw vegetables or whole-grain crackers or as a spread on sandwiches and wraps.
Frozen berries
Berries are a sweet and satisfying treat that can be pretty healthy. Strawberries and raspberries are particularly good sources of antioxidants and fiber. They can help protect against cancer and heart disease, improve digestion, and regulate blood sugar. Freezing doesn’t significantly lower the nutritional value of fresh fruits, so feel free to munch on some frozen berries when hunger strikes.
It’s important to remember that while these junk foods may be healthier than their traditional counterparts, they should still be had in moderation. A food plan rich in whole, unprocessed foods is the best way to maintain optimal health. Incorporating these healthier junk food options into your nutrition plan can be a great way to satisfy cravings without sacrificing your health goals.
Headaches can be debilitating, significantly hampering one’s routine and often leading to considerable pain and discomfort. Headaches may have several underlying causes, from stomach problems and food intolerances to lack of sleep and stress. Several home remedies have been suggested for a speedy recovery from headaches in addition to conventional treatment options. Moreover, healthy changes to one’s lifestyle can reduce headache instances and help control their intensity. Here are some foods to help with headache relief:
Fatty fish
Fatty fish are excellent sources of the omega-3 fatty acids EPA and DHA, which are anti-inflammatory and effective during headaches. Studies have shown that individuals suffering from chronic migraines find pain relief by increasing their intake of omega-3 fatty acids. Some fatty fish varieties to include in one’s meal plan are salmon, herring, tuna, mackerel, anchovies, and mussels. Shellfish also contain high levels of omega-3.
Watermelon
Water accounts for approximately 92% of watermelon’s constituents. Many cases of severe headaches are caused or aggravated by dehydration; hence, a regular intake of fruits with high water content, such as watermelon, can help reduce headaches. It can also replenish the body with essential nutrients, such as vitamins A and C, potassium, and magnesium.
Spinach
Spinach contains high levels of vitamins B2 (also called riboflavin, proven to reduce headaches) and B6, in addition to omega-3 fatty acids. All these nutrients can contribute to the lowered intensity and frequency of headaches. Moreover, leafy greens like spinach and kale are rich in magnesium, which is instrumental in headache relief.
Eggs
Eggs are a delicious and protein-rich breakfast option. Two large eggs provide 24% of the body’s daily requirement of riboflavin or vitamin B2, which can help relieve headaches. You can prepare eggs in various ways such as boiled, scrambled, omelets, and sunny-side up for a tasty and nutritious meal.
Whole grains
Hypoglycemia, or extremely low blood sugar levels, is one of the leading causes of headaches. Skipping meals and not having sufficient healthy carbohydrates and fiber can trigger hypoglycemia. Thus, it is essential to incorporate whole grains like quinoa, rolled oats, buckwheat, brown rice, and whole wheat (if one is not gluten intolerant) into one’s meal plan to prevent blood sugar levels from dipping and avoid related headaches.
Ginger
Ginger has been traditionally recommended as a natural remedy for headaches and digestion issues for ages. It consists of several anti-inflammatory properties, two of which are gingerols and shogaols, which have pain-relieving effects on the body. Ginger tea is recommended as a soothing beverage when healing from headaches. Ginger may be chopped or julienned and added to stir-fries, gravies, soups, etc.
Beetroot
Beetroot is an excellent natural source of folic acid, which is known to be highly effective in fighting off migraines and headaches. Additionally, it’s loaded with a variety of essential vitamins and minerals, including iron, vitamin A, vitamin C, magnesium, and folate, which can all work together to boost your overall immunity.
Mushrooms
Mushrooms can help with headaches owing to their anti-inflammatory and antioxidant properties. Certain compounds in mushrooms, such as ergothioneine, can help reduce brain inflammation, relieving headaches and migraines.
Figs
Figs are a nutrition powerhouse loaded with potassium, which is essential for the proper functioning of the body. In addition, these delectable fruits contain anti-inflammatory properties that can help combat inflammation. They are also low in calories and aid in digestion, potentially reducing the likelihood of digestive issues that can lead to headaches.
Turmeric
Turmeric contains curcumin, a compound that can reduce the frequency of migraine attacks. It also has several anti-inflammatory properties and omega-3, which can help relieve excruciating headaches.
Herbal tea
Studies have shown that herbal tea can calm the body, providing considerable relief from headaches and migraines. When consumed in limited quantities, herbal teas like chamomile tea, ginger tea, and peppermint tea can be excellent sources of comfort and warmth during headaches.
Walnuts
Packed with omega-3 fatty acids, walnuts are excellent inclusions to one’s breakfast and snack plans, preferably alongside other nuts like almonds and pecan nuts. They are also high in magnesium, required by the body to reduce headache instances.
Potatoes
Contrary to popular belief, potatoes, when cooked in a healthy way, can provide relief from headaches and replenish the body with essential nutrients. They are rich sources of potassium, which the body requires to relieve headaches. Potatoes are also high in fiber content. However, boiled mashed potatoes are significantly healthier than deep-fried ones.
Cantaloupes
Some studies have demonstrated that cantaloupes can help regulate insulin levels in the body and control blood sugar. They can also hydrate the body and relieve headaches. Finally, cantaloupes are packed with magnesium and potassium, which are essential in fighting debilitating headaches.
Navy beans
A cup of navy beans contains 29% and 38% of the recommended daily requirement of minerals for women and men, respectively. They may also block certain chemicals that transmit pain, relieving headaches. A cup of boiled navy beans for breakfast can be a satisfying meal.
Besides following a healthy lifestyle and eating certain foods to reduce headache frequency and intensity, it helps to avoid certain foods, such as processed foods, baked items, and deep-fried foods, to recover faster from headaches and prevent the symptoms from worsening. An active lifestyle and sufficient hydration can also ensure headache relief.
Eczema, a type of dermatitis, is a skin condition that can make the skin feel itchy, dry, and bumpy. This condition usually weakens the skin’s protective barrier, making it prone to dehydration and infections. While there are different types of eczema with distinctive triggers, one can have an increased risk of developing the condition if they have a family history of hay fever, dermatitis, allergies, or asthma. Keep reading to know about its triggers.
Soap ingredients that can lead to an eczema flare-up
Individuals with this specific health condition may experience flare-ups following the application of certain products. This is due to the presence of ingredients within these products that have the potential to worsen eczema symptoms. As a result, it is recommended to carefully examine the product label and refrain from using a soap that contains the following items:
Alkaline
Generally, most soaps available in the market have a balanced pH. But some can contain alkaline properties that can cause an increase in pH level and compromise the skin barrier. Hence healthcare professionals suggest patients carefully check for alkaline soaps and steer clear of them.
Fragrances
Typically, soap, body wash, and shampoo manufacturers add fragrances to their products to keep them smelling delightful. But in the case of eczema patients, these sweet-smelling fragrances can cause adverse allergic reactions leading to further complications. Hence, people with eczema are suggested to avoid soaps and other products containing fragrances as much as possible.
Dyes
Most soaps contain colorants or dyes for reasons such as covering up discoloration of the product, evening out its natural color, or making it look more appealing. However, these dyes can act as allergens, especially in people with sensitive skin or other skin conditions. So, when choosing the best soap for eczema patients, one must avoid products containing dyes to keep flare-ups at bay.
Essential oils
Most people believe natural fragrances are more suited for skin than synthetic ones. But this is far from the truth. So, while some essential oils with natural fragrances like tea tree oil can be beneficial against acne, they can also lead to irritation and allergies in some people. Therefore, eczema patients should keep clear of soaps with essential oils.
Cocamidopropyl betaine
This ingredient is often used as a foaming agent in most shampoos, soaps, and body washes. While it is known for being tear-free, cocamidopropyl betaine may still cause skin irritation and allergic contact dermatitis, particularly in both adults and children. The best way to control such reactions to the product in eczema patients and people with sensitive skin is to avoid soaps and other products that utilize it as an ingredient.
Sodium lauryl sulfate
Soaps and cleaners often contain an ingredient known as sodium lauryl sulfate. This detergent possesses the ability to disrupt the skin barrier. This can worsen eczema and its associated symptoms. Hence, eczema patients are suggested to avoid contact with soaps and other products that contain the detergent.
Ethanol
Commonly used in the production of bar soaps, ethanol gives a transparent or see-through look to the product. This means the higher the amount of ethanol, the more glass-like the soap. But, when such soaps are used by eczema patients or people with sensitive skin, they can cause burning, stinging, and drying of the skin. Therefore, it’s considered best to give these products a miss.
Lanolin
A waxy substance naturally produced in sheep, lanolin’s functions are similar to sebum secreted by the human body. Hence, this substance can be found in soaps, moisturizers, and hair care products. While it has beneficial properties, it can also cause allergies in people with atopic dermatitis ( eczema).
Salicylic acid
Numerous harsh soaps contain chemicals like salicylic acid that can cause inflammation in eczema patients. This leads to flare-ups and symptoms such as itchiness and skin irritation. One of the primary reasons behind it is that most eczema patients experience salicylate sensitivity leading to extreme skin dryness.
Formaldehyde
Harsh soaps contain formaldehyde, a highly irritating chemical that can cause allergic contact dermatitis in areas of the body that experience increased friction, like the inner thighs. While females are more affected by the chemical, it can also cause sensitivity in men. Thus, people with sensitive skin or conditions like eczema must keep their distance from soaps containing this skin irritant.
If a person has eczema, it’s important to avoid using soaps that contain the ingredients mentioned above. One should also steer clear of potential triggers like peanuts, eggs, and dairy products. One can try doing a patch test to find the right product for one’s skin. But before using any product on the skin, it’s best to consult with a dermatologist. They can evaluate one’s skin type and recommend products that are suitable for one’s skin. In case one notices any signs of allergic reactions like rashes, itchiness, and discoloration after using any products, one must wash the area thoroughly with water.
Additionally, if eczema patients notice any adverse reactions or infections, they must consult a healthcare professional at the earliest. This must also be done when eczema spreads on a large area of the body.