Food Checklist For The Health Conscious

Having a healthy lifestyle means you advocate for clean and good eating habits as well as being fit with regular exercise. On this age, people go for the instant stuff because of their busy lifestyle. However, eating organic food is also becoming increasingly popular with those health-buffs. There are also other unprocessed, foods without chemicals or any ingredients with unfamiliar names.  The trick to tick off your healthy food checklist is to be guided with the labels, always read and learn about new, interesting, good-for-the health food that you buy. Let’s see how our superfoods made it onto our clean grocery/market checklist.

Fruits and Vegetables

Topping the list is the food group where most superfoods are found. Almost all vegetables and fruits are good for our health. Kale, cauliflowers, baby spinach, avocados, dates, sweet potatoes, lettuces, onions, garlic, cilantro, parsley, tomatoes (plum and grape), broccoli, brussels sprouts, fennel and other veggies are great examples. Fruits like organic lemons, bananas, apples, berries, mangoes, grapes, pineapples are good sources of vitamins and minerals. You can go for organic produce if you want a healthier option, but regular ones are good too.

Sources of Protein

Take note of these great grains like brown rice, quinoa, millet, farro, oats,  and other excellent sources of proteins mentioned below.

  • Soba noodles (substitute for regular pasta)
  • Tahini
  • Tempeh
  • Lentils
  • Chickpeas
  • Nuts like raw almonds, cashews, walnuts.
  • Beans like Black, Cannellini, Pinto
  • Sunflower seeds
  • Tofu
  • Meat like beef (lean or grass-fed), turkey breast and boneless skinless chicken breast are also perfect sources of protein.
  • Dairy and Eggs. Try looking for these protein-rich items in your local grocery, organic free-range eggs, kefir, almond butter, unsweetened almond milk, aged cheddar, yogurt, low-fat cottage cheese, organic cheese sticks, sheep’s milk ricotta.


Herbal Teas, coconut water, kombucha (with chia seeds), almond or hemp milk are perfect for a healthier choice of beverage instead of carbonated or those with artificial flavors. You can also add some twist using goji berries, chia and hemp seeds, cacao and maca powder for hot or cold drinks like smoothies.

Flavorings and Other Condiments

If you want to add extra flavors to your salads and dishes, try using these instead of the regular ones you are used to.

  • Cooking Oil Substitutes: extra-virgin olive oil, coconut oil, sesame oil
  • Flavorings: black pepper, grey Celtic/pink Himalayan salt, turmeric,
  • cayenne, gomasio, cinnamon, red pepper flakes, maple syrup,
  • tamari (instead of soy sauce), apple cider vinegar, miso
  • red wine vinegar, dijon mustard, stevia, local honey


Try munching these bite-sized snacks like organic popcorn, hummus, dark chocolate bars and dried fruit or you can store them in your pantry.

You can never go wrong with these healthier options on the list. Just stay with all natural, no preservatives, chemical-free foodies that are easily available at your local grocery or market. However, organic produce is costly unlike your go-to food, so try to replace your normal food item, one at a time. It will not only help you with your budget but also make time for your taste buds to adjust to the clean foods. Become a health-buff now by following this healthy checklist.

10 Do’s And Don’ts For Beautiful Skin

Skin is an essential part of our body and we want to have a beautiful skin. For instance, pimples are unacceptable for most; however, it’s inevitable. Tendencies are to try different products onto face, hence, more irritation occurs. Frustration arises seeing our unpleasant looking face with pimples and blemishes. Although, you try everything in making your skin beautiful, still, think if your solution is the right one or you are overdoing it. Here are helpful tips to achieve that beautiful skin you want.

Do’s To Achieve Beautiful Skin

  1. Drink plenty of water – Start from within. Drinking plenty of water hydrates your skin. Also, water flushes the toxins out of our body leaving the rest of our organs in working properly.
  2. Remove makeup – Make sure to remove your makeup. It will help your skin breathe at night. Makeup clogs the pores that cause blemishes and blackheads. You can use olive oil on a cotton; gently massage your face with the cotton to rid off the makeup and dirt.
  3. Wash the face – Wash your face regularly. Cleanse at least twice a day, in the morning and at night. Elimination of dirt from the face is important to avoid pimples, blemishes, and blackheads.
  4. Use moisturizers – Moisturizers are important beauty hack to achieve a hydrated skin. Using it overnight makes the skin cell regenerate, hence, achieving a healthy looking skin.
  5. Exfoliate your skin – Exfoliation, at least once a week, will remove the dead skin cells leaving room for regeneration of new one.
  6. Apply sunscreen – Never leave the house without a sunscreen protection. Use at least SPF 15 sunscreen that blocks UVA and UVB rays. Too much exposure to the sun makes the skin unhealthy, dehydrated, prone to wrinkles, and other skin problems.
  7. Eat healthily – Choose the food you eat. Include in your diet some fresh fruits, vegetables, and food sufficient in protein and vitamins. Low sugar diet is helpful in reducing insulin level and achieve a healthy balance.
  8. Exercise – Do exercises like running or jogging for proper blood circulation and cleansing of the entire body.
  9. Proper sleep – Sleep is important, at least 8 hours every night to avoid eye bags; furthermore, it is essential for regeneration of the cells.
  10. Say no to coffee – Too much coffee causes dehydration because of caffeine. Avoiding it or at least one cup a day is helpful.

Don’ts for your skin

  1. Don’t over wash your skin. Over washing is senseless; it will leave your skin dry and tired from washing too much.
  2. Never sleep with your makeup on as it causes blemishes and blackheads that leaves an unhealthy looking skin.
  3. Don’t use makeup that causes irritation of your skin. If you have sensitive skin, choose a hypoallergenic product.
  4. Don’t skip your sunscreen protection even in gloomy weather.
  5. Don’t over exfoliate your skin. Once a week is enough to remove the dead skin and overdoing it can give a reverse effect. It can harm and make your skin irritated and vulnerable.
  6. Don’t use heavy moisturizers as it is unlikely to help your face.
  7. Don’t sunbathe too long as it has a negative effect on your skin. Avoid overexposure to the sun to shun more skin problems.
  8. Avoid eating spicy, salty, and fried food as they are unhealthy for our skin.
  9. Stop popping your pimples as it leads to swelling, redness and scarring your face. Scars are difficult to remove, therefore, avoid it.
  10. Don’t touch your face with your dirty hands. Touching your face can pull the bacteria from your hands to the face.


Most of us are dreaming to have a beautiful, glowing skin and protecting it is helpful in achieving that. Remember “less is more”, the less or light products we use to our skin the better in protecting and improving it. Doing the following tips will assist you in taking care of your skin.

10 Health Hacks To Start Now

Are you worrying about your health? Do you want to live longer and look younger than your age? Are you experiencing health issues? If your answer to any of these questions is yes, you need to start “hack stacking”.

Health hacks are simple, easy-to-do and no-hassle shortcuts that can contribute to your general well-being. They require minimal cost, time and effort. Once these small hacks become habits, you will see a big difference in your life.

Here are 10 Health Hacks to start now!

Start your day with lemon water

Drinking a glass of lukewarm water with freshly-squeezed lemon (one-half) in the morning provides many health benefits – flushes out harmful toxins, improves digestion and neutralizes the acid. The ideal time is as soon as you wake up.

Replace sugar with cinnamon

Use cinnamon to sweeten your coffee or tea, instead of sugar. It contains few calories and packed with health benefits. Daily consumption of cinnamon every day lowers the low-density lipoprotein (bad cholesterol), triglycerides and serum glucose.It can reduce the total level of cholesterol among Type-2 diabetes patients.

In addition, cinnamon boosts brain function, relieves congestion, improves digestive health, reduces joint and muscle stiffness, and fights inflammation.

Get a cold shower

A cold shower in the morning increases alertness, improves blood circulation, speeds up body metabolism, boosts immunity and tightens skin pores. It also promotes speedy muscle recovery after a workout.

Taking a cold shower before sleeping helps you sleep better and relieves stress.

Use the stairs

No time for the gym? Use stairs instead of escalators and elevators. Climbing strengthens muscles, tones legs, burns body fats, improves heart health and provides energy.

Practice “diaphragmatic breathing”

Breath deeply into the belly for 5-10 minutes to gain the following benefits – lower blood pressure, improved mental focus, better quality of sleep and slow aging process.

Improve your eyesight with 20/20/20 rule

Use this eye hack as often as you can to lessen eye fatigue, headache, and blurry vision. This is the rule -for every 20 minutes of working in front of computers, watching TV or playing video games, take a 20-second break then focus your eyes on something that you see 20 feet away. This practice relaxes the ciliary muscles.

Take a break – walk!

Do you know that a 17-minute walk every hour can instantly increase your productivity? According to studies conducted by Draugiem Group, productive people do their tasks with intense concentration for 52 minutes then take a break for 17 minutes. Start following this practice. Use your break to walk to increase blood flow in your brain which counteracts stress and improves creative thinking ability.

Try oil-pulling therapy

Oil pulling is an ancient Ayurvedic practice which detoxifies, purifies and heals the body organs. It is believed that each section of the tongue is linked to organs such as heart, lungs, kidneys, colon, liver, small intestine, and stomach. It also prevents gingivitis, reduces plaque formation and removes oral bacteria.

Step to do:
Place 1 tablespoon of extra-virgin coconut oil (sesame or olive) in your mouth.
Swish it around the mouth for about 10-20 minutes.
Spit it out and rinse with warm water.
Floss and brush your teeth.

Do it on an empty stomach or right after you wake up.

Scrub using sea salt

Want a more radiant skin? Start using sea salt scrub by combining sea salt with oil. Sea salt is enriched with sodium, magnesium, potassium, and calcium. These minerals are essential to keep the skin healthy, smooth and protected.

Keep your water bottle with you

Hydrate constantly by carrying your water bottle anywhere you go. Drink at regular interval to promote better health. Water lubricates the joints, helps in removing toxins, improves digestion, regulates normal body temperature and keeps you hydrated.