healthier-than-ever - Tumblr blog

[healthier-than-ever]

10 Fruits Other Than The Apple That Keep The Doctor Away

Introduction

We’ve all heard the phrase “an apple a day keeps the doctor away,” but did you know that other fruits can also provide health benefits? Most of us have this perception that the apple is the only fruit that can boost our immunity and keep us healthy and happy. But that's a myth which needs to be broken and that's what we will try to break. Here are that can fruits, other than apples, that can help keep the doctor away.

Mangoes:

Mangoes are high in vitamin C, which helps boost the immune system, and vitamin A, which is essential for healthy eyes and skin. Mangoes, often referred to as the “king of fruits,” are delicious and nutritious tropical fruit. In addition to their high vitamin C and A content, mangoes are also rich in fibre, potassium, and antioxidants. These nutrients work together to support overall health by reducing inflammation, regulating digestion, and supporting heart health.

Consuming mangoes regularly may also have additional health benefits, including improved bone health, reduced risk of certain cancers, and improved cognitive function. Some studies have even suggested that mangoes may have anti-inflammatory effects that could help reduce the risk of chronic diseases like diabetes and heart disease.

Mangoes can be enjoyed in a variety of ways, including as a snack, in smoothies, or in savoury dishes like salads or curries. However, it’s important to note that mangoes are relatively high in natural sugars, so it’s best to enjoy them in moderation as part of a balanced diet.

Oranges:

Oranges are a citrus fruit that is well-known for their high vitamin C content, which plays an essential role in strengthening the immune system. Vitamin C helps protect cells from damage, supports collagen production for healthy skin, and aids in the absorption of iron. Oranges are also rich in folate, which is essential for cell growth and development, making it particularly important for pregnant women.

In addition to their vitamin and mineral content, oranges are also high in flavonoids, which are antioxidants that help reduce inflammation and lower the risk of chronic diseases such as heart disease and cancer. Oranges are also an excellent source of potassium, which helps regulate blood pressure levels and reduces the risk of stroke. Studies have shown that regularly consuming oranges or orange juice can also help lower LDL cholesterol levels, commonly referred to as “bad” cholesterol.

Oranges have a low glycemic index, meaning they are less likely to cause blood sugar spikes, making them an excellent option for those with diabetes. Incorporating oranges into your diet is easy and can be done in a variety of ways, such as eating them as a snack, adding them to salads, or drinking fresh orange juice. Including this juicy and tangy fruit in your diet can provide numerous health benefits and help you stay healthy.

Watermelon:

Watermelon is low in calories but high in hydration and contains essential vitamins and minerals like vitamins A and C, potassium, and magnesium. Watermelon: Watermelon is a refreshing and hydrating fruit that is perfect for hot summer days. This fruit is made up of 92% water, which makes it an excellent source of hydration.

Additionally, it is low in calories and contains essential vitamins and minerals like vitamins A and C, potassium, and magnesium. Vitamin A is essential for maintaining healthy skin and eyesight, while vitamin C helps boost the immune system and protect against infections.

Potassium helps regulate blood pressure and heart function, while magnesium is important for bone health and nerve function. The high water content of watermelon also makes it a great choice for promoting healthy digestion and preventing constipation.

Avocado:

Avocado is a nutrient-dense fruit that is packed with healthy monounsaturated fats, fibre, potassium, and vitamins C and K. Monounsaturated fats are known to be heart-healthy and can help lower cholesterol levels.

Avocado is also high in fibre, which promotes healthy digestion and can help regulate blood sugar levels. Potassium is important for regulating blood pressure and heart function, while vitamin C helps boost the immune system and protect against infections. Vitamin K is essential for blood clotting and bone health.

Additionally, avocados are a great source of antioxidants like lutein and zeaxanthin, which are important for eye health.

Dragonfruit:

Dragonfruit is rich in fibre, vitamin C, and antioxidants. It can also help lower cholesterol levels and improve gut health. Dragonfruit is a tropical fruit that is becoming increasingly popular due to its unique appearance and health benefits. It is low in calories but high in fibre, making it a great choice for those looking to lose weight or improve digestion. The fruit is also rich in vitamin C, which can help boost the immune system and promote healthy skin.

Additionally, dragonfruit contains antioxidants that can help protect against oxidative damage and lower the risk of chronic diseases like heart disease and cancer. Studies have also shown that dragonfruit can help lower cholesterol levels and improve gut health by promoting the growth of healthy bacteria in the gut. Overall, adding dragonfruit to your diet can be a great way to improve your overall health and well-being.

Peach:

Peaches are low in calories but high in fibre, vitamin C, and potassium. They can also help improve digestion and boost immunity. Peaches are sweet and juicy fruit that is not only delicious but also packed with nutrients. They are low in calories but high in fibre, making them a great choice for weight management and improving digestive health. Peaches are also a rich source of vitamin C, which is essential for maintaining healthy skin and boosting immunity.

Additionally, they are high in potassium, which can help regulate blood pressure and reduce the risk of stroke. Studies have also shown that the antioxidants found in peaches can help protect against oxidative damage and reduce the risk of chronic diseases like heart disease and cancer. Peaches also contain natural compounds like flavonoids and phenolic acids that have anti-inflammatory and anti-cancer properties. Overall, incorporating peaches into your diet can be a great way to improve your overall health and reduce the risk of chronic diseases.

Kiwi:

Kiwi is packed with vitamins and minerals like vitamin C, vitamin K, and potassium. It also contains antioxidants that can help protect against disease. Kiwi: Kiwi is a small but mighty fruit that is packed with nutrients. It is a great source of vitamin C, an essential nutrient that supports the immune system and promotes healthy skin. Kiwi also contains vitamin K, which is important for blood clotting and bone health, and potassium, which helps regulate blood pressure and supports heart health.

In addition to these essential vitamins and minerals, kiwi is also a great source of antioxidants like vitamin E and lutein, which can help protect against chronic diseases like cancer and heart disease. Eating kiwi regularly can also improve digestion and boost overall health.

Grapes:

Grapes are delicious and nutritious fruit that can be enjoyed in many ways. They are a good source of fibre, which supports healthy digestion, and vitamin C, which promotes a healthy immune system. Grapes also contain antioxidants like resveratrol and quercetin, which can help protect against chronic diseases like cancer and heart disease.

In addition to these health benefits, grapes have been shown to lower blood pressure and reduce the risk of heart disease. Eating grapes regularly as part of a healthy diet can help improve overall health and reduce the risk of chronic diseases.

Grapefruit:

Grapefruit is a citrus fruit that is packed with nutrients and health benefits. It is low in calories and high in fibre, making it an excellent option for weight loss and healthy digestion. The high levels of vitamin C and potassium in grapefruit can also help lower blood pressure and improve heart health.

Additionally, grapefruit contains compounds that can help improve insulin resistance and reduce the risk of developing diabetes. Studies have also shown that grapefruit may have anti-inflammatory and anticancer properties, making it a great addition to a healthy diet.

Strawberries:

Strawberries are rich in antioxidants, vitamin C, and fibre. They can also help improve heart health and lower inflammation. Strawberries are delicious and nutritious fruit that is packed with beneficial nutrients. They are particularly rich in antioxidants, which help to protect the body from free radical damage and reduce the risk of chronic diseases such as cancer, Alzheimer’s, and heart disease.

Furthermore, the high fibre content of strawberries can help to regulate blood sugar levels, promote healthy digestion, and reduce the risk of constipation. Additionally, research has shown that consuming strawberries can help to improve heart health by reducing blood pressure, decreasing cholesterol levels, and improving blood flow.

Finally, strawberries contain natural anti-inflammatory compounds that can help to reduce inflammation throughout the body. This can be particularly beneficial for individuals with inflammatory conditions such as arthritis or asthma. Overall, adding strawberries to your diet is an easy and delicious way to promote optimal health and well-being.

Conclusion

All the above fruits that have been discussed here in the article are equally healthy and tasty like an apple and hence, can easily replace the apple to keep the doctor away. Having said all that, we by no mean that the apple shouldn’t be consumed but only providing you with different options.

Incorporating these fruits into your diet can provide a wide range of nutritional benefits and help keep you healthy. So, next time you’re at the grocery store, grab some of these fruits and enjoy the health benefits they provide.

[healthier-than-ever]

20 Breakfast Recipes You Can Prepare In 20 Minutes

Introduction

Breakfast is considered to be the most important meal of the day as it sets the tone for the rest of the day. However, in our fast-paced lives, many of us tend to skip breakfast due to lack of time. To combat this, we have put together a list of 20 breakfast recipes that can be prepared in under 20 minutes, ensuring that you start your day with a nutritious meal.

Scrambled Eggs with Avocado:

Scrambled eggs with avocado is a quick and easy breakfast recipe that takes only 10-15 minutes to prepare. To make this dish, start by cracking two eggs into a bowl and whisking them until they are fully beaten. Heat a non-stick pan over medium heat and add a tablespoon of butter or oil. Pour in the beaten eggs and stir them gently with a spatula until they are cooked but still moist.

Next, cut an avocado in half, remove the pit, and dice the flesh into small pieces. Add the diced avocado to the scrambled eggs and stir until everything is well combined. Season with salt and pepper to taste. Serve the scrambled eggs with avocado on a slice of whole-grain toast or with a side of fresh fruit for a complete and nutritious breakfast.

This dish is not only delicious but also packed with nutrients. Eggs are a great source of protein, vitamins, and minerals, while avocado is rich in healthy fats and fibre. Eating this dish regularly can provide numerous health benefits, including improved heart health, better digestion, and increased energy levels.

Banana Oatmeal Pancakes:

Banana oatmeal pancakes are a healthy and filling breakfast option that is easy to make in just 15-20 minutes. To make this recipe, start by blending rolled oats in a food processor until they form a fine flour-like texture. In a separate bowl, mash one ripe banana and whisk it together with one egg, one tablespoon of honey, and one cup of milk.

Next, mix in the oat flour, one teaspoon of baking powder, and a pinch of salt until everything is well combined. Heat a non-stick pan over medium heat and pour 1/4 cup of batter for each pancake. Cook until bubbles start to form on the surface, then flip and cook for an additional 1-2 minutes until golden brown.

Serve the pancakes with sliced bananas, a drizzle of honey, and a dollop of Greek yoghurt for added protein. These pancakes are a great source of fibre, protein, and complex carbohydrates, making them a filling and nutritious breakfast option that will keep you satisfied until lunchtime.

Greek Yogurt with Berries and Granola:

Greek yoghurt with berries and granola is a delicious and nutritious breakfast option that can be prepared in just a few minutes. To make this dish, start by scooping a cup of Greek yoghurt into a bowl. Greek yoghurt is a good source of protein and contains probiotics that can benefit gut health. Next, add a handful of fresh or frozen berries to the yoghurt. Berries are rich in antioxidants, vitamins, and fibre that can help boost your immune system and support digestive health.

Finally, sprinkle a handful of granola on top of the yoghurt and berries. Granola is a good source of fibre, healthy fats, and complex carbohydrates that can provide sustained energy throughout the day. Be sure to choose a granola that is low in added sugars and high in whole grains for maximum health benefits.

You can also add a drizzle of honey or maple syrup for a touch of sweetness if desired. This dish is not only delicious but also nutritious and filling, making it a great breakfast option for busy mornings. It is a perfect meal to start your day on a healthy note.

Spinach and Cheese Omelet:

A spinach and cheese omelette is a simple yet satisfying breakfast option that can be prepared in just a few minutes. To make this dish, start by whisking two eggs in a bowl until they are fully beaten. Heat a non-stick pan over medium heat and add a tablespoon of butter or oil. Pour in the beaten eggs and use a spatula to spread them evenly across the pan.

Once the eggs begin to set, add a handful of fresh spinach leaves to one side of the omelette. Sprinkle a handful of shredded cheese over the spinach. Use the spatula to gently fold the other side of the omelette over the spinach and cheese. Cook for another minute or until the cheese is melted and the eggs are fully cooked.

The spinach and cheese omelette is a nutritious breakfast option that is rich in protein, vitamins, and minerals. Eggs provide a high-quality source of protein, while spinach is packed with vitamins A, C, and K, as well as iron and calcium. Cheese adds flavour and texture to the dish, as well as provides a source of calcium and protein. Serve the omelette with a side of whole-grain toast or fresh fruit for a well-rounded and satisfying breakfast.

Peanut Butter Banana Toast:

Peanut butter banana toast is a simple and delicious breakfast recipe that can be made in just a few minutes. To make this dish, start by toasting a slice of whole-grain bread until it is crispy and golden brown.

Next, spread a generous amount of peanut butter over the toast. Peanut butter is a great source of healthy fats, protein, and fibre. It also adds a delicious nutty flavour to the toast.

Peel a ripe banana and slice it into thin pieces. Place the banana slices on top of the peanut butter toast. Bananas are rich in potassium, fibre, and vitamins, and they add natural sweetness to the dish.

To add a little extra flavour, you can also sprinkle some cinnamon on top of the peanut butter and banana toast. Cinnamon is a spice that is rich in antioxidants and can help regulate blood sugar levels.

This dish is a healthy and satisfying breakfast option that provides a good balance of protein, healthy fats, and carbohydrates. It is also easy to customise by adding other toppings, such as chia seeds, honey, or sliced berries.

Breakfast Burrito:

Breakfast burrito is a popular Mexican dish that is perfect for a quick and filling breakfast. To make this dish, start by heating a large skillet over medium heat and adding a tablespoon of oil. Add diced onions, bell peppers, and any other veggies of your choice, such as spinach or mushrooms, and sauté for a few minutes until the veggies are tender.

Next, crack a few eggs into the skillet and scramble them with the veggies. Add some diced cooked ham or bacon for extra flavour and protein. Warm up a large flour tortilla in the microwave for a few seconds or on a hot skillet, and then add the scrambled eggs and veggies to the tortilla. Top with shredded cheese and salsa.

Fold the edges of the tortilla inward and roll it up to create a burrito. Serve the breakfast burrito hot with a side of fresh fruit for a complete and nutritious breakfast. This dish is packed with protein, fibre, and essential vitamins and minerals, making it a great option for a healthy start to your day.

Berry Smoothie:

A berry smoothie is a refreshing and nutritious breakfast option that can be prepared in just a few minutes. To make this smoothie, start by adding 1 cup of mixed berries, such as strawberries, raspberries, and blueberries, into a blender. Add 1 cup of unsweetened almond milk, 1/2 cup of plain Greek yogurt, and 1 tablespoon of honey or agave nectar. You can also add a handful of spinach or kale for an extra boost of vitamins and minerals.

Blend all the ingredients until smooth and creamy. You can add more almond milk or ice cubes to adjust the consistency to your liking. Pour the smoothie into a glass and enjoy!

This smoothie is packed with nutrients and can provide numerous health benefits. Berries are rich in antioxidants and fibre, while Greek yoghurt is a great source of protein and probiotics. Adding spinach or kale can also provide an extra dose of vitamins and minerals. Drinking this smoothie regularly can help improve digestion, boost immune function, and promote healthy skin and hair

Overnight Oats:

Overnight oats are a popular breakfast dish that is easy to prepare and can be customised to suit your taste preferences. To make overnight oats, you will need rolled oats, milk, and your choice of sweetener and toppings. Start by combining 1/2 cup of rolled oats with 1/2 cup of milk in a jar or container with a lid. Add a tablespoon of sweetener, such as honey or maple syrup, and stir to combine.

Next, add your favourite toppings to the oats mixture. You can add fresh fruit, nuts, seeds, or dried fruit to create a delicious and nutritious breakfast. Once you have added your toppings, cover the jar or container with a lid and place it in the fridge overnight.

In the morning, your overnight oats will be ready to eat. You can enjoy them cold or warm them up in the microwave for 30 seconds. This dish is a great option for busy mornings because it can be prepared ahead of time and requires no cooking.

Overnight oats are a great source of fibre and protein, which can help keep you full and energized throughout the morning. They are also low in sugar and can be made with dairy-free milk alternatives for those with dietary restrictions.

Avocado Toast:

Avocado toast is a simple and delicious breakfast recipe that takes only a few minutes to prepare. To make this dish, start by toasting a slice of whole-grain bread until it is crispy and golden brown.

Next, cut an avocado in half, remove the pit, and scoop out the flesh into a bowl. Mash the avocado with a fork until it is smooth and spreadable. Add a pinch of salt and pepper to taste, and a squeeze of fresh lemon juice if desired.

Spread the mashed avocado on top of the toasted bread, using a knife or spatula to create an even layer. You can also add other toppings such as sliced tomatoes, a poached egg, or crumbled feta cheese for extra flavour and nutrition.

Avocado toast is not only delicious but also packed with nutrients. Avocado is rich in healthy fats, fibre, and a variety of vitamins and minerals, while whole-grain bread provides complex carbohydrates and additional fibre. Eating this dish regularly can provide numerous health benefits, including improved heart health, better digestion, and increased energy levels.

Cottage Cheese with Fruit:

Cottage cheese with fruit is a quick and easy breakfast recipe that is both nutritious and delicious. To make this dish, start by choosing your favourite fruit. Berries, such as strawberries, blueberries, and raspberries, work particularly well with cottage cheese, but you can use any fruit that you like.

Next, scoop a serving of cottage cheese into a bowl. Top the cottage cheese with your chosen fruit and sprinkle with a handful of nuts or seeds for added crunch and nutrition. You can also drizzle with honey or maple syrup for sweetness.

Cottage cheese is a great source of protein and calcium, while the fruit provides fibre and essential vitamins and minerals. Nuts and seeds are rich in healthy fats and micronutrients, making this dish a well-rounded and nutritious breakfast option.

This dish is not only easy to make, but it is also customisable and can be adapted to your taste preferences. Eating cottage cheese with fruit regularly can provide numerous health benefits, including improved muscle function, bone health, and weight management.

Breakfast Quesadilla:

A breakfast quesadilla is a delicious and filling breakfast option that is easy to prepare in under 20 minutes. To make this dish, start by heating a large non-stick pan over medium heat. Add a small amount of butter or oil to the pan and place a large flour tortilla on it. On one half of the tortilla, add scrambled eggs, cooked bacon or sausage, diced tomatoes, and shredded cheese. Fold the other half of the tortilla over the filling and press it down lightly with a spatula.

Cook the quesadilla for 2-3 minutes on each side or until the tortilla is golden brown and the cheese is melted. Remove the quesadilla from the pan and cut it into wedges. Serve with a dollop of sour cream and your favourite salsa.

This dish is a great source of protein, fibre, and healthy fats. Eggs and bacon or sausage provide protein, while the tortilla and cheese provide fibre and healthy fats. Tomatoes add a pop of freshness and nutrients like vitamin C and lycopene. This breakfast quesadilla is a satisfying and delicious way to start your day!

Veggie Frittata:

A veggie frittata is a nutritious and easy-to-make breakfast that is perfect for those who prefer a plant-based diet. To make this dish, start by whisking 6-8 eggs in a bowl until they are fully beaten. Add in your favourite veggies, such as spinach, mushrooms, peppers, onions, and tomatoes, and stir to combine. You can also add shredded cheese for extra flavour and protein.

Heat a non-stick pan over medium heat and add a small amount of butter or oil. Pour the egg mixture into the pan and use a spatula to spread it evenly. Cook the frittata for 4-5 minutes or until the edges are set but the centre is still slightly runny.

Transfer the pan to the oven and broil for 2-3 minutes or until the top is golden brown and the centre is set. Remove the frittata from the oven and let it cool for a few minutes before slicing and serving.

This veggie frittata is a great source of protein, fiber, and vitamins. Veggies like spinach, mushrooms, and peppers increase the nutrient density of the frittata, while eggs provide protein and essential vitamins and minerals. Eating this dish regularly can provide numerous health benefits, including improved heart health, better digestion, and increased energy levels.

Peanut Butter Banana Smoothie:

Blend peanut butter, bananas, Greek yoghurt, and almond milk for a protein-packed smoothie. Peanut butter is a great source of healthy fats and protein.

A peanut butter banana smoothie is a delicious and nutritious breakfast option that can be made in just a few minutes. To make this smoothie, start by adding a ripe banana, a tablespoon of peanut butter, a cup of almond milk, and a handful of ice to a blender. Blend on high until the mixture is smooth and creamy.

Peanut butter and banana make a great combination, providing a balance of protein, healthy fats, and carbohydrates. Almond milk is a great alternative to dairy milk and adds extra creaminess to the smoothie without adding extra calories. The ice helps to create a thick and refreshing texture.

For an extra nutritional boost, you can add a scoop of protein powder, a handful of spinach or kale, or a tablespoon of chia seeds. This smoothie is also customisable, so you can adjust the ingredients to suit your taste preferences.

This smoothie is not only delicious but also provides a range of health benefits. It is a great source of energy, protein, and fiber, and can help to improve digestion, support healthy blood sugar levels, and promote healthy weight management. It is a perfect on-the-go breakfast option for busy mornings.

Breakfast Bowl:

A breakfast bowl is a delicious and nutritious way to start your day. To make this dish, start by preheating your oven to 400°F. Peel and dice one medium sweet potato into small cubes and spread them out on a baking sheet. Drizzle the sweet potatoes with olive oil and season with salt and pepper. Roast in the oven for 20-25 minutes, or until the sweet potatoes are tender and golden brown.

While the sweet potatoes are roasting, heat a non-stick pan over medium heat and scramble two eggs until cooked through. Rinse and drain a can of black beans and heat them in the microwave or on the stovetop until warm.

To assemble the breakfast bowl, start with a base of roasted sweet potatoes, then add the scrambled eggs, black beans, and diced avocado on top. Season with salt and pepper to taste. This dish is not only delicious but also packed with nutrients. Sweet potatoes are high in vitamins and fiber, while black beans provide protein and more fiber. Eggs are a great source of protein and healthy fats, while avocado is rich in healthy fats and fiber. Eating this breakfast bowl regularly can provide numerous health benefits, including improved digestion, weight management, and increased energy levels.

Egg and Cheese Bagel Sandwich:

The egg and cheese bagel sandwich is a quick and easy breakfast recipe that is both satisfying and nutritious. To make this sandwich, start by toasting a whole-grain bagel until it is golden brown. Meanwhile, whisk two eggs in a bowl and season with salt and pepper. Heat a non-stick pan over medium heat and add a tablespoon of butter or oil. Pour in the beaten eggs and stir gently with a spatula until they are cooked but still moist.

Next, place a slice of cheese on one half of the toasted bagel and top it with the scrambled eggs. Add sliced tomatoes, onions, and greens like spinach or arugula on top of the eggs. Place the other half of the bagel on top and press down lightly with your hands.

This sandwich is a great source of protein, fiber, and vitamins. Eggs and cheese provide protein and calcium, while the whole-grain bagel and veggies provide fiber and nutrients like vitamin C and iron. Eating this sandwich regularly can help boost your energy levels, improve digestion, and support overall health and well-being.

Berry Parfait:

A berry parfait is a delicious and nutritious breakfast option that can be prepared in just a few minutes. To make this dish, start by layering Greek yoghurt, mixed berries, and granola in a glass or bowl. You can use any type of mixed berries you like, such as strawberries, blueberries, raspberries, or blackberries.

Greek yoghurt is a great choice for this recipe because it is high in protein and contains beneficial probiotics that promote gut health. The mixed berries provide a burst of flavour and are an excellent source of antioxidants, vitamins, and fibre. Granola adds a crunchy texture and provides additional fibre and nutrients.

To make this dish even more nutritious, you can add a drizzle of honey or a sprinkle of cinnamon on top. This recipe is customizable, and you can adjust the ingredients to suit your taste preferences or dietary restrictions. Overall, a berry parfait is a delicious and healthy breakfast option that is perfect for busy mornings or as a post-workout snack.

Banana Nut Butter Toast:

Banana nut butter toast is a simple yet delicious breakfast recipe that takes less than 5 minutes to prepare. To make this dish, start by toasting a slice of whole-grain bread until it is crispy and golden brown.

Next, spread a generous amount of your favourite nut butter on the toast. Peanut butter, almond butter, and cashew butter are all great options that provide healthy fats and protein. Then, slice a ripe banana and place the slices on top of the nut butter.

Bananas are a rich source of potassium, a mineral that is essential for heart health and the proper functioning of muscles and nerves. They are also high in fibre, which can aid in digestion and promote feelings of fullness.

This breakfast recipe is not only delicious but also nutritious. It is a great way to start your day with a balance of protein, healthy fats, and fiber. Additionally, it is a convenient and portable breakfast option for busy mornings. Try this recipe for a quick and satisfying breakfast that will keep you full and energized throughout the morning.

Breakfast Wrap:

A breakfast wrap is a delicious and convenient way to start your day with a protein-packed meal that is full of flavour and nutrients. To make this dish, start by cooking scrambled eggs in a non-stick pan over medium heat. Add diced vegetables of your choice, such as bell peppers, onions, and mushrooms, to the pan and cook until tender.

Next, add shredded cheese and cooked turkey sausage to the pan and stir until the cheese is melted and the sausage is heated through. Warm a whole-grain tortilla in the microwave or on a griddle, then spoon the egg mixture onto the tortilla.

Fold the sides of the tortilla in, then roll it up tightly into a wrap. This breakfast wrap is a great source of lean protein, healthy fats, and fiber, thanks to the eggs, turkey sausage, cheese, and whole-grain tortilla. The addition of veggies increases the nutrient density of the wrap and adds a delicious pop of flavor. This easy and delicious breakfast wrap is perfect for busy mornings when you need a quick and satisfying meal.

Chocolate Chia Pudding:

Chocolate chia pudding is a delicious and healthy breakfast or dessert option that can be prepared in just a few minutes. To make this recipe, start by mixing 2 tablespoons of chia seeds, 1 cup of almond milk, and 2 tablespoons of cocoa powder in a bowl. You can also add a sweetener of your choice, such as honey or maple syrup, to taste.

Stir the mixture well until everything is well combined, then let it sit for 5-10 minutes until the chia seeds absorb the liquid and the mixture thickens to a pudding-like consistency. You can also refrigerate the mixture overnight for a thicker pudding.

Chia seeds are an excellent source of fibre, omega-3 fatty acids, and other important nutrients like calcium and magnesium. Almond milk is a great dairy-free alternative to traditional milk, and cocoa powder provides a rich chocolate flavour and antioxidants.

Serve the chocolate chia pudding topped with your favorite toppings, such as sliced fruit, nuts, or coconut flakes. This recipe is not only delicious but also packed with nutrients, making it a great way to start your day on a healthy note

English Muffin Breakfast Sandwich:

The English muffin breakfast sandwich is a delicious and hearty breakfast option that can be prepared in under 20 minutes. To make this dish, start by toasting an English muffin until it is golden brown. In a separate pan, cook scrambled eggs with a small amount of butter or oil. Once the eggs are cooked, add shredded cheese to the pan and stir until it is melted and well combined.

Next, cook turkey bacon until crispy and slice up your favorite veggies, such as spinach, tomato, and avocado. To assemble the sandwich, place the scrambled eggs and melted cheese on one half of the toasted English muffin. Layer the turkey bacon and veggies on top, and top with the other half of the English muffin.

This sandwich is not only delicious but also packed with nutrients. Eggs and turkey bacon provide protein, while the veggies add fiber, vitamins, and minerals. The English muffin is a great source of carbohydrates for energy. This breakfast sandwich is a satisfying and balanced meal that will keep you full and focused throughout your morning.

Conclusion

In conclusion, these 20 breakfast recipes are not only quick and easy to prepare but also packed with nutrients that are essential for a healthy start to your day. Adding these healthy breakfast options to your diet can provide a range of health benefits, including improved heart health, weight management, and increased energy levels. Incorporating a healthy breakfast into your daily routine can set you on the path to a healthy and productive day.

[healthier-than-ever]

Healthy: A Stable Mind In A Sound Body

Healthcare, Health, Healthy Living, Healthy Lifestyle, are some of the popular words that come to mind whenever we think of a healthy life. Not only are these commonly used words but also the common keywords searched on Google. So, today in Healthier-Than-Ever we will understand what exactly is good health and when is a person considered Healthy?

Introduction

The state of being healthy is one of the most important factors for leading a happy and fulfilling life. A healthy lifestyle includes a well-balanced diet, regular physical exercise, and stress management techniques. While it may seem simple, maintaining good health requires dedication and effort. In this article, we will explore the state of being healthy with reference to appropriate research and studies.

When is a Person Considered Healthy?

A person can be considered healthy when they have achieved a state of physical and mental well-being. This means that they are free from disease or infirmity, and have a positive state of mind and social well-being. However, it is important to note that health is not a static state and can change over time. Therefore, it is essential to take preventive measures to maintain good health.

The Two Main Categories Of Health And The Way They Are Measured

Being healthy both physically and mentally is important for your overall well-being. In this section, we will discuss when a person can be considered healthy in both aspects and how studies have defined and measured these concepts.

Physical Health

Physical health refers to the proper functioning of the body and its organs. According to the World Health Organization (WHO), physical health can be defined as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity." This definition emphasizes the importance of not just the absence of illness, but also the presence of well-being.

To measure physical health, several indicators are used, including body mass index (BMI), blood pressure, cholesterol levels, and more. These indicators help identify any health risks that may be present and allow for preventive measures to be taken.

According to a study published in the Journal of Occupational Health Psychology, physical health is positively associated with job satisfaction, quality of life, and overall well-being.

Mental Health

Mental health refers to the state of emotional, psychological, and social well-being. Good mental health means that an individual is able to cope with the normal stresses of life, has a sense of purpose and direction, and can form positive relationships with others.

Mental health problems, on the other hand, can range from mild anxiety to severe depression and can greatly affect an individual's ability to function in daily life.

To measure mental health, various screening tools are used, such as the Patient Health Questionnaire (PHQ) and the Generalized Anxiety Disorder 7-item (GAD-7) scale. These tools can help identify mental health problems and assess their severity.

According to a study published in the Journal of Mental Health, mental health is positively associated with subjective well-being, quality of life, and overall health.

Important Factors To Lead A Healthy Life

In order to lead a life of good physical and mental health there are certain factors which needed to be carefully understood and taken care of, here in this section we will explore some of those important factors.

Balanced Diet:

A balanced diet that includes fruits, vegetables, whole grains, and lean protein can help maintain a healthy weight and provide essential nutrients for the body. In order to lead a life of good health, you must either create a good diet plan for yourself or follow a diet plan that has been well-received by other people.

A simple and balanced diet will consist of carbs, fats, proteins, vitamins, antioxidants, fibre and various minerals all in requisite proportions.

It may be difficult at the beginning to create and follow a balanced diet plan but to make it easier for you here's a 1-week diet plan to get you started with a balanced diet plan.

Adequate Sleep:

Another crucial factor for a healthy life is getting proper sleep. Adequate sleep is essential for the body to repair and rejuvenate. Adults need an average of 7-8 hours of sleep per night.

It's understandable that in today's busy life, it's extremely difficult to maintain a proper sleep cycle regularly but still, it remains an extremely crucial aspect to live healthily. However, there are certain ways in which you can maintain a proper sleep cycle amidst your hectic life whether you are a busy professional or a student pursuing higher studies.

Check out the linked article and explore some effective tips to manage your sleep cycle.

Regular Exercise:

One of the most important and popular factors in today's world when it comes to leading a healthy life is exercise. Regular exercise can help maintain a healthy weight, reduce the risk of chronic diseases, and improve mental health.

While a lot of health-conscious people have already understood the importance of fitness, there still remain some people who are highly ignorant of its necessity

While a lot of people consider hitting the gym not only important for their health but also for their looks, some people still won't or in some cases can't hit the gym. For such people, there are some amazing workout plans that can be done at home.

Check out this stay-at-home workout routine and get yourself fit and running.

Hydration:

Water is an essential component of the human body, and staying hydrated is crucial for maintaining optimal health. Water helps in regulating body temperature, which is important for maintaining proper bodily functions. It also aids in transporting nutrients to cells and removing waste from the body.

To ensure optimal hydration, it is recommended to drink at least 8-10 glasses of water a day. However, individual needs may vary based on factors such as age, gender, activity level, and climate. Additionally, other sources of fluids, such as herbal tea or fresh fruits and vegetables, can also contribute to overall hydration levels.

Here are 10 easy and effective tips for you to stay hydrated

Stress Management:

Stress is a natural response of the body to challenging situations. However, when stress becomes chronic, it can lead to adverse effects on health. Prolonged stress can lead to physical health problems like high blood pressure, heart disease, and a weakened immune system, as well as mental health issues like anxiety and depression. Therefore, it is essential to engage in stress-reducing activities to manage stress effectively.

There are a number of ways you can reduce your day-to-day stress. One of the most prominent ways is meditation. Meditation helps calm the mind and reduce stress.

Another way is deep breathing. Deep breathing helps regulate the nervous system and relieve stress and depression. It is one of the most common and effective ways one can deal with chronic stress.

Explore 5 tips to manage your stress effectively

Avoiding Tobacco:

Smoking and using tobacco products can increase the risk of heart disease, lung cancer, and other health problems. Avoiding tobacco is essential for maintaining good health.

Tobacco use is one of the leading causes of preventable deaths worldwide. The harmful chemicals in tobacco products, such as nicotine, tar, and carbon monoxide, can cause significant damage to the body.

Smoking and using other tobacco products not only increases the risk of heart disease and lung cancer but also damages the respiratory system, leading to chronic obstructive pulmonary disease (COPD) and other respiratory illnesses.

Second-hand smoke exposure can also cause adverse health effects in non-smokers. Quitting smoking and avoiding other tobacco products can significantly reduce the risk of developing these health problems.

Check out some useful tips to reduce your tobacco and smoking cravings

Excessive Alcohol Consumption:

Moderate alcohol consumption can have health benefits, but excessive consumption can increase the risk of liver disease, cancer, and other health problems.

Moderate alcohol consumption, defined as up to one drink per day for women and up to two drinks per day for men, has been associated with potential health benefits such as reduced risk of heart disease and stroke.

However, excessive alcohol consumption can lead to a range of health problems, including liver disease, cancer, and high blood pressure. It is extremely important and recommended to monitor and regulate alcohol consumption in order to stay healthy and avoid various health issues.

Check out 11 tips to curb your drinking habits

Regular Health Checkups:

Regular health checkups can help detect health problems early and prevent chronic diseases. It is recommended to get regular checkups and screenings as per your age and gender.

Regular health checkups are an essential aspect of maintaining good health. These checkups provide an opportunity to assess your overall health, identify risk factors, and detect any potential health problems early.

Depending on your age and gender, your healthcare provider may recommend various screenings and tests, including blood pressure, cholesterol, and blood sugar tests, as well as cancer screenings, such as mammograms or colonoscopies.

Getting regular checkups can help you stay on top of any health concerns and receive appropriate treatment if necessary. It is especially crucial for individuals with a family history of chronic diseases, such as diabetes, heart disease, or cancer, to get regular checkups to monitor their health and detect any early warning signs.

Mental Health Support:

Mental health issues are prevalent in today's society, and it is important to address them promptly. Seeking support and treatment for mental health problems can help prevent long-term complications and improve overall well-being.

Some of the common mental health issues that people face include anxiety, depression, and stress. Seeking support from mental health professionals, such as therapists or psychiatrists, can help individuals manage their symptoms and improve their mental health.

There are various types of mental health treatments available, including therapy, medication, and lifestyle changes. Talk therapy, cognitive-behavioural therapy (CBT), and dialectical behaviour therapy (DBT) are some of the commonly used therapeutic approaches to treat mental health issues.

Check out the article here to know more about mental health.

Conclusion

In conclusion, we can understand the different aspects of healthy living, and the factors controlling them. It can also be noted that some of the myths about living a healthy life have been broken and various reference articles have been shared.