The Easiest Ways to Create Delicious Healthy Meals Every Day

by Head Health Nutter on July 20, 2014

Healthy living can be summed up as simply as healthy eating and activity on a daily basis. Here to help with the eating part is guest blogger, Harry Roberts. Keep reading for some simple ways to eat healthy.  

Getting your family to eat healthy every day can be a challenge, but with the right meal plans and the right ingredients, you can encourage everyone, from your youngest child to the oldest adult in the family, to choose foods that are better for their bodies and their minds. Stumped for ideas on how to do this? Then continue reading for some tips and some easy ways to create delicious meals right in your kitchen that your family will gladly devour.

Olive OilIncorporate the Right Kinds of Fats

Certain types of fats are actually good for you, and you should make it a point to incorporate more of them into your family’s daily diet. Not only do they make your food richer and tastier, but they are also great for cardiovascular health, as well as the health of your brain and your skin. Try to avoid any products that contain saturated and trans fats, which are the enemies, and opt instead for polyunsaturated and monounsaturated fats from plant sources like flaxseeds, chia seeds, olive oil, and coconut oil. As with everything else, use these in moderation for the best results.

Beware of dairy products and meat, which are all high in saturated fat and cholesterol. Limiting these substantially will make a big difference in the way your entire family feels, especially if you are replacing them with healthier plant-based options (there are many mock meat substitutes out there today to experiment with to make any meat-based meal healthier).

Find Clever Ways to Eat More Fruits and Vegetables

Fruits and vegetables are extremely important to human health, as they contain everything from vital nutrients in the form of vitamins, mineral, and antioxidants, to protein and fibre. But most people don’t get enough fruits and vegetables into their daily diets, especially with a family of picky eaters.

Some easy ways to include more fruits and vegetables in your diet are:

  • Enjoy more smoothies and juices made right at home from the freshest produce, which you can find at The Good Grub People at a great price whenever you are too busy to get to the store.
  • Incorporate fruits into your favourite breakfast dishes, whether it’s pancakes and waffles or oatmeal and cereal.
  • Check out some of the many recipes online for “Meatless Mondays” to incorporate one or more vegetarian and vegan meals into your week.
  • When following any recipe, consider doubling the amount of fruits and vegetables required.

Stick with Unrefined Grains

Processed grains have pretty much had all of their nutrients removed and then added back. Whole grains, on the other hand, have everything that nature gave them, plus added fibre and complex carbohydrates that keep you fuller longer. These foods also provide extra protein and nutrients, including B vitamins for energy, zinc, and magnesium. To get your family to eat more whole grains, simply swap out white rice for brown rice, white bread for whole wheat or whole grain varieties, and white pastas for veggie pastas or wheat pasta.

Try Out Nut Milks

To get healthy fats, protein, and plenty of vitamins and minerals (including calcium) in a delicious way, purchase some plant-based milks, which range from almond milk, soy milk, and coconut milk to hemp milk and rice milk. See what flavours are your favourite and use these in everything from breakfast cereals and oatmeal to smoothies and dessert recipes, or anywhere else you would normally use dairy milk.

Limit Your Use of Sugar

Sugar, particularly refined white sugar and the various forms of corn syrup that are found in processed foods, is detrimental to your health in several ways. Not only does it increase your blood sugar levels, it also adds unnecessary calories without adding any nutrition to your meals. By cutting back on the amount of sugar you use in your favourite recipes little by little, your whole family will not even recognise the change and their taste preferences will actually begin to change so that they’ll crave food that’s less sweet over time.

There are a surprising number of ways to easily transform an otherwise unhealthy meal into one that your body will benefit from. Use these tactics for breakfast, lunch, and dinner to help your entire family stay healthy.

About the Author

Harry Roberts is a massive foodie, healthy eating fanatic and loves all things haute cuisine! He is a food writer and has been writing for as long as he can remember, on different topics – his experiences in restaurants, culinary delights that he has enjoyed on his travels and of course recipes etc.

To help cut out the sugar, always have a sugar-free option available, such as Sweet ‘n Spicy Green Iced Tea (click the link for this recipe and more!). Do you have any added tips to boost the power of this already helpful article?

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Have you had an injury or are you suffering from chronic pain? Any kind of pain, no matter where it comes from, can limit your abilities all around but especially when it comes to keeping a regular fitness regime. If you or someone you know fits this category, then please keep reading today`s guest post by Anita!  

Trying to maintain some type of fitness after a serious injury can be a challenge, especially if you suffer from bouts of pain and fatigue. However, pushing yourself beyond a normal capacity can create further injury. The following tips are sure to get you back on your feet and feeling good again.

How To Stay Fit After A Serious Injury Without Pushing Your Body Too MuchHealthy Diet

The fear of gaining weight is normal after a serious injury. If you were used to a great deal of activity and now have restrictions, you may see the scale creeping upward. However, in order to speed up your recovery and promote healing, you’re going to need to follow a healthy diet. While you may want to limit your food intake, smaller meals, fruits, vegetables, lean protein and drinking plenty of water can help you maintain your weight and get back into shape faster.

KT Tape

Whether you were training for a marathon or trying to reach your own personal fitness goals, an injury can sidetrack you from your workout. KT tape provides hours of relief and sustains humidity, sweat and exercise exertion. Whether you have knee pain, lower back discomfort, an ankle strain or carpal tunnel syndrome, KT tape works to provide support and relief to your serious injury. The use of the tape also allows you to get back into your workout slowly and pain-free. [click to continue…]

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Healthy Snacks To Take On The Go

by Head Health Nutter on July 16, 2014

We all have to eat to live. What we choose to eat makes the most difference in our health. If you’re looking for some healthy and super quick snack ideas, then keep reading today’s guest post by Savannah Coulsen!

Contrary to what many dieters believe, snacking is actually beneficial to weight loss as it keeps blood sugar levels stable while keeping them from overeating later in the day. The key, however, is to choose the right types of snacks eaten. A bag of chips from the vending machine or a cinnamon roll from the bakery is not the right option for grab-and-go snacks.

Greek yoghurt with honeyHowever, the following options can not only keep your cravings at bay, but may also improve your weight loss.

Greek Yogurt

One very portable grab-and-go snack is Greek yogurt, which has significantly more protein than other types of yogurt. However, it is best to choose the plain variety and add fresh fruit in order to reduce the amount of sugar and increase the amount of fiber. For those who don’t have time to add fresh fruit, experts say choosing a version that already has fruit is acceptable, but to choose one with a low sugar content.


One ounce of nuts has a significant amount of protein and fiber while providing LDL cholesterol lowering properties as well. The key is to be sure the serving size is correct, as nuts are easy to over eat. Consider that 30 pistachios or 23 almonds is a one-ounce serving. The best rule of thumb is that a shot glass is one ounce, so the amount of nuts eaten should be able to fit in a shot glass. Another way to determine the serving size if there is no way to measure them is that the serving should fit in the cupped section of your palm.

Cheese Sticks

One reason that cheese sticks are great for an on-the-go snack is that they are already portioned into a serving size. Add fresh fruit for added fiber and you have an excellent travel snack. It is not necessary to limit yourself to the cartoon-character versions of cheese sticks that you give to your children, however. Websites, such as, offer adult versions of these portable snacks, such as Romano Garlic or Dijon Swiss.

Nutrition Bar

There are many varieties of nutrition bars available, from protein-rich bars that can be used as a meal replacement to soft, chewy granola bars that provide a sweet break in the middle of the day. Search for bars with less than 200 calories and that have less sugar than others. Choose those that have natural sugars such as evaporated cane juice or honey. Check the fat content and if the bar does not have nuts, yet has a high fat content, choose a different bar.

These easy, grab-and-go options for snacks are excellent for anyone who is trying to eat a healthier diet, whether it is to lose weight or simply live a healthier lifestyle.

About the Author

Savannah Coulsen is a freelance writer. She lives in Raleigh. Savannah loves to read and write and she hopes to write a novel someday. Savannah also loves learning and is a self-proclaimed health guru.

What’s your favourite snack-on-the-go? 

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What You Can Afford After Stopping Smoking

by Head Health Nutter on July 14, 2014

Are you a smoker? Do you know and love someone who smokes? If you’ve ever thought of smoking as burning good money away and you want to create some motivation to kick the habit, then you’ll love today’s guest article by Jennifer Smith! She gives you an idea of the financial benefits of stopping smoking in a realistic way you or those you love can really appreciate.

(Editor’s Note: Jennifer is from Europe so for our North American readers, some of the terms used may be foreign but she’s included dollars compared to her Euros; you’ll get the gist either way, though.)  

iStock_000016470174SmallSmoking is a very expensive habit, both in terms of your health and your bank balance. Quitting smoking can be difficult but it will make a huge difference to your health and lifestyle, and the money you save from not smoking that pack of twenty everyday could be spent much more wisely in other areas of your life. The long term damage that occurs through a cigarette habit includes many serious diseases and cancers including lung disease and a heightened risk of heart attack – surely a risk not worth taking?

So when smokers kick the habit they lessen the risk of these deadly diseases and become richer in terms of their general well-being. They will also have much more money in their back pockets to afford things that they may never have been able to before…

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Are you bored with the protein you use in your regular diet? Check out today’s guest post by Carol, a diet specialist, who provides a list of 5 unusual protein options to spice up your life! 

boiled-lobsterIt’s no surprise that when most body builders are looking to up their intake of protein they resort to traditional protein sources from beef, lamb or chicken. But if you are looking to add some variety to your diet or you might be interested in knowing more about additional protein substitutes, here are some surprising muscle building foods that you would not have thought about earlier to include in your diet. [click to continue…]

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Seasonal Sniffles: Treating Hay Fever the Natural Way

by Head Health Nutter on July 8, 2014

I’m lucky enough to be allergy-free; but some of my friends aren’t as fortunate. They tell me that they need to take allergy medication on a constant basis, and not only that, they have to mix it up after awhile because their bodies get used to the same meds! One even takes shots to alleviate her allergy symptoms. If you’re an all-natural kinda person, though, you may enjoy today’s guest post by Steve Tucker. 

The flowers are blooming and the weather is warm; it’s that time of the year again, the time when hay fever flares up, causing itchy eyes and sneezing. While most people are unaffected by dust, pollen, and outside spores, a select few dread the spring and summer despite the pleasant tidings they bring.

If you’re ready to spring to action to stop a pending hay fever attack, consider the following:

Woman sneeze on a meadowSymptoms

Usually, the spring season coincides with blooming hay fever, yet exposure to certain elements, such as pet dander, make symptoms persist all year. Notice the persistence of sneezing, watery eyes, itchy or irritated skin, as well as a running nose.

Consult a physician as well as online literature regarding the topic. Often, recognizing symptoms and knowing what to avoid keeps exacerbation to a minimum.


Professionals and body gurus throughout the ages agree to the connection between what goes in the body and subsequent health. A low fat, high-complex carb diet curbs symptoms of hay fever. Include the following foods in your ongoing diet: deep orange and yellow fruits and vegetables, leafy veggies, carrots, yams, and ginger.

Conversely, a number of foods help expedite or aid symptoms. Exclude the following foods from your diet: Bananas, chocolate, peanuts, wheat, sugar, and red meat.

Homemade Remedies

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There are many benefits to having kids. One of them can be inspiration for leading a healthier lifestyle! Check out today’s guest post by Dixie Somers who goes over some of the basics in teaching your kids to live healthier through what you do on a daily basis. 

Teaching your children the importance of living a healthy lifestyle is something that can best be done by example. When they see you making healthy choices in all areas of your life, they’ll be more likely to develop those same healthy habits. Instead of forcing your kids to live a healthy lifestyle, you can show them how to be healthy and by the time they are an adult, these healthy practices will be second nature to them.

The following six healthy living habits provide a good foundation for teaching by example.

Practice What You Preach - 6 Ways You Can Be a Healthy Example for Your KidsEat Breakfast

Mornings can be a hectic time for any family. As the adult in the group, you may be inclined to skip breakfast. Your kids should see you taking time to eat breakfast or at least leaving home with a healthy pack-and-go breakfast food. Whole grain muffins, healthy cookies, healthy cereal, smoothies and breakfast sandwiches are just a few healthy quick breakfast foods.

If you plan on having a healthy breakfast, you need to get enough sleep so that you’ll be able to wake up in time to eat a proper meal. This will also assist you in teaching your kids healthy sleeping habits as well. If they get in the habit of eating breakfast every morning, then they will continue the practice once they are on their own.

Less Sedentary

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Preventive Care & the Future of Medicine

by Head Health Nutter on July 4, 2014

This is not a new subject. Actually, I blogged about it back in 2007 in my article: Healthcare? Or is it Really Sickcare? Today we have guest blogger, Jessica Socheski, who shares more about preventative medicine and how hot of a discussion it is these days. Please read and add your opinions in the comment section!

Preventive medicine seems like a buzzword in the ongoing healthcare discussion. It is how legislatures and educators want to bring change to the health and well-being of the general U.S. population. So what exactly does prevention look like? And how can it save the healthcare system? Here is an overview of what it all means.

apple with a heartWhy Prevention?

Preventive care focuses on the group as a whole rather than the individual. For example, it is much cheaper to spend money campaigning against smoking and reaching a wide audience than it is to fight lung cancer in one patient. In essence preventive care gives “more bang for your buck” by working wholesale to prevent serious diseases, writes Dr. Donald Bucklin for

So for public health care supporters who want to see change on a large sweeping scale, prevention is a fantastic model. In fact, 73 percent of Americans already support investment in preventive care. Medical professionals and policy makers are perhaps so passionate about prevention because studies have demonstrated for years that if health care continues at the current pace, spending will skyrocket and hospitals will not be able to handle the load.

Chronic Disease Is Costing Us

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5 Juice Recipes to Keep You on Your Toes

by Head Health Nutter on June 30, 2014

We’re into the dog days of summer for half of the world. It’s hot here in Canada! Even though we may not feel like eating, we still need nutrients to be healthy and strong. So why not try juicing? Here’s guest blogger, Erika Remmington, with a mitt-full of recipes for you to try.

Juicing is a very healthy option. In our fast-paced, always-on-the-go society, sometimes our food choices are not as nutritious as they could be. Juicing offers a quick alternative that is full of concentrated vitamins and minerals.

eyesearnose starfruitJuicing Provides Concentrated Nutrition

One sixteen ounce cup of fresh juice holds the same nutrient value as eating two pounds of carrots, a staggering eight pounds of spinach, or a whopping ten to twelve apples. The enzymes that are necessary for our bodies to function successfully can be found in ninety-five percent of raw fruits and vegetables.

Juicing Can Help With Weight Loss

Juicing provides what our bodies need to preform our daily activities. In addition, to being quick to make and healthy, raw juice is low calorie. It is dense in the nutritional value it provides. Instead of reaching for a cookie during boredom or a false hunger jag a person may experience; raw juice will help stimulate a body and provide much needed energy. That energy can then be used to participate in exercises that leads to weight loss and increased mental health stability.

Juicing Can Help Ward Off Illness

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How A Personal Trainer Could Help You Live Lighter

by Head Health Nutter on June 27, 2014

Having a hard time sticking to your health plan? You may enjoy today’s post then by guest blogger, Elliot Delaney, a self-help advisor and life coach! 

If you want to lose weight and improve your fitness at the same time, then personal training could provide a realistic and attainable solution.

A good personal trainer will be able to teach you how best to exercise for fat loss and can even provide a written program to help you achieve your goals when you train on your own. Many trainers can also advise on diet and healthy eating.

Woman lifting weights.Research suggests that lifestyle change and behaviour modification is key to long-term successful weight management – and that’s where a trainer comes in.

A good trainer will help you to exercise consistently by keeping you motivated and accountable, and they will also ensure that you are working at the correct intensity to see results. They may also ask you to keep a food diary to ensure you’re eating sensibly. With this level of support and knowledge it’s little wonder that so many celebrities keep in such great shape with a personal trainer.

But what’s really involved and how do you go about finding a suitable personal trainer that will get you the body you want?

How To Get Started

Most health clubs have their own personal trainers and this can be an option if you already have a gym membership. But many personal trainers also provide freelance work and will visit customers at home. This can be a great option if you don’t want to train in a gym. [click to continue…]

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