The Eat Burn Sleep

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<h2 style="text-align: center;">Evening <em>Meditation</em></h2>
<h3 data-menu="">Good Evening Spirit World • Mother Nature • God • Universe.</h3>
<p>Thank you for another day of learning.<br />
Thank you for keeping me healthy and happy.<br />
Thank you for my friends and family.<br />
Thank you for my safe and warm home.<br />
I forgive all the people who have hurt me and leave them to the care of the universe.</p>
<h3 data-menu="">You can include in your thanks:</h3>
<p>Thank you for a good day, and for achieving my various goals<br />
For keeping me on track with my new positive health regime<br />
For keeping me healthy and happy</p>
<h3 data-menu="">You can include in your goals:</h3>
<p>Sleep well tonight and let go of my day<br />
Similar goals for the following day, as you would do in the morning<br />
Forgive myself for my imperfections, I am human, and life is a learning journey<br />
Enjoy the love and kindness I receive from the universe/ my family / my friends (you can list people here).</p>


Evening meditation

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<h2 style="text-align: center;">Morning <em>Meditation</em></h2>
<h3>Good Morning Spirit World • Mother Nature • God • Universe.</h3>
<p>Thank you for another beautiful day ahead.<br />
Thank you for keeping me healthy and happy.<br />
Thank you for my friends and family.<br />
Thank you for my safe and warm home.<br />
I forgive all the people who have hurt me and leave them to the care of the universe.</p>
<h3>For today, I would like to set my goals<br />
<small>Set your goals. Below are a few examples</small></h3>
<p>Stay on track with my healthy lifestyle to reach my goal (healthier digestion, weight loss, hormone balance, etc)<br />
Remain calm in all situations<br />
Eat mindfully / not eat emotionally<br />
Be productive at work without worrying<br />
Be kind to my body and nurture it<br />
Accept my human emotions whether it is joy, anger, sadness or fear, etc<br />
Dear Spirit World/Mother Nature/God/Universe, please help me reach my goals/desires if they are right for me.</p>


Morning meditation

<h2>The Ultimate 5</h2>
<p>Eating a variety of nutritious, healthy foods is crucial for overall health. A diet rich in fruits, vegetables, and beans provides essential nutrients high in fiber, vitamins, and minerals like calcium, contributing to well-being. Choosing sources of healthy fats, such as those found in fish, supports heart health and reduces the risk of heart disease. Limiting the intake of sugars, salt, and processed foods is vital to maintaining a balanced diet. Learning about nutrition and dietary guidelines from sources like the NIH can aid in making informed food choices. For both children and adults, a daily intake of nutritious, low-calorie foods not only provides energy but also helps reduce the risk of chronic diseases. Prioritizing healthy eating habits can significantly impact one&#8217;s health, particularly for women, creating a foundation for a healthier lifestyle.</p>
<p>The National Institutes of Health (NIH) is the primary agency of the United States government responsible for biomedical and health-related research. It consists of 27 different institutes and centers, each focusing on specific areas of health and disease. NIH&#8217;s mission is to conduct and support research to advance scientific knowledge, improve public health, and develop innovative approaches to various health challenges.</p>
<p>Numerous foods offer both health benefits and delicious flavors. Incorporating a selection of fruits, vegetables, high-quality protein, and whole foods into your plate results in vibrant, adaptable, and beneficial meals.</p>
<p>Below are 5 nutritious healthy food and delightful options to add to your diet.</p>
<p>&nbsp;</p>
<h2><strong>Fruits and Berries</strong></h2>
<div>Fruits and berries are popular choices for maintaining health.</div>
<p>They offer sweetness, nutritional value, and ease of inclusion in your diet due to minimal preparation requirements.</p>
<ol>
<li><a href="/recipes/stewed-apples/"><strong>Apples</strong></a> contain fiber, vitamin C, and a multitude of antioxidants. They serve as a filling snack, ideal for staving off hunger between meals.</li>
<li><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><a href="/recipes/yaldas-guacamole/"><strong>Avocados</strong></a> &#8211; Distinguished from most fruits due to their healthy fat content, are not only creamy and flavorful but also rich in fiber, potassium, and vitamin C. Consider swapping mayonnaise for avocado as a salad dressing or spreading it on toast for breakfast.</span></li>
<li><a href="/recipes/chocolate-banana-nice-cream/"><strong>Bananas</strong></a> &#8211; Rich in potassium and vitamin B6, bananas are convenient and easily portable.</li>
<li><a href="/recipes/chia-seed-blueberry-jam/"><strong>Blueberries</strong></a> &#8211; Delicious and abundant in antioxidants, blueberries make a delightful addition to your diet.</li>
<li><a href="/recipes/cinnamon-oranges/" target="_blank" rel="noopener"><strong>Oranges</strong></a> &#8211; Recognized for their vitamin C content, oranges also offer high fiber and antioxidant properties.</li>
<li><span style="margin: 0px; padding: 0px;"><a href="/recipes/chocolate-strawberries/"><strong>Strawberries</strong></a> are highly nutritious while being low in both carbohydrates and calories; strawberries provide vitamin C and manganese, making them a delicious dessert option.</span></li>
</ol>
<p>Other Healthy Fruits Additional healthful fruits and berries encompass cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.</p>
<p><strong>Eggs</strong> are an incredibly nutritious, healthy food.</p>
<p>Formerly criticized for their cholesterol content, experts now regard them as a valuable protein source with potential diverse benefits.</p>
<p>&nbsp;</p>
<h2><strong>Meats</strong></h2>
<div>Incorporating lean, unprocessed meats into a balanced diet is beneficial.</div>
<ul>
<li><strong>Lean Beef</strong> When consumed in moderation, lean beef is an exceptional protein source and offers highly bioavailable iron.</li>
<li><strong>Chicken Breasts</strong> Low in fat and calories but rich in protein, chicken breast is a fantastic source of numerous essential nutrients.</li>
<li><strong>Lamb and Mutton</strong> Sheep, often grass-fed, produce meat that typically contains higher levels of omega-3 fatty acids compared to omega-6.</li>
</ul>
<p>&nbsp;</p>
<h2><strong>Nuts and Seeds</strong></h2>
<p>Despite their higher unsaturated fat content and calorie density, nuts and seeds have been linked to reducing the risk of cardiovascular disease, cancer, and other health concerns. They serve as a satisfying snack and may assist individuals in managing their weight.</p>
<p><img loading="lazy" decoding="async" class="aligncenter wp-image-85547 size-full" src="https://stg-eatburnsleep-staging.kinsta.cloud/wp-content/uploads/2023/11/nuts.jpg" alt="healthy food" width="640" height="960" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/11/nuts.jpg 640w, https://admin.eatburnsleep.com/wp-content/uploads/2023/11/nuts-200x300.jpg 200w, https://admin.eatburnsleep.com/wp-content/uploads/2023/11/nuts-300x450.jpg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/11/nuts-40x60.jpg 40w, https://admin.eatburnsleep.com/wp-content/uploads/2023/11/nuts-60x90.jpg 60w" sizes="auto, (max-width: 640px) 100vw, 640px" /></p>
<p>They require minimal preparation, making them easy to incorporate into daily routines, and can enhance the texture of salads and various dishes. However, individuals with nut allergies should avoid them.</p>
<ul>
<li><a href="https://stg-eatburnsleep-staging.kinsta.cloud/recipes/stewed-apples/"><strong>Almonds</strong></a>, a popular nut, are rich in vitamin E, antioxidants, magnesium, and fiber. A 2021 review highlighted their potential contributions to weight loss, gut microbiota support, cognitive improvement, stress-related heart rate management, and skin aging prevention.<br />
<strong>Chia Seeds</strong> Nutrient-dense chia seeds offer a notable 11 grams of fiber per ounce (28 grams), along with substantial amounts of magnesium, manganese, calcium, and various other essential nutrients.</li>
<li><strong>Coconuts</strong> provide fiber and medium-chain triglycerides (MCTs), a type of fatty acid.</li>
<li><strong>Macadamia Nuts</strong> Delicious macadamias are higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.</li>
<li><strong>Walnuts</strong> Highly nutritious walnuts are packed with fiber, vitamins, and minerals. Pairing them with feta cheese makes for an excellent salad dressing.</li>
<li><strong>Brazil Nuts</strong> Nutrient-rich with a creamy texture, they contain selenium, a mineral that supports thyroid function.</li>
</ul>
<p>&nbsp;</p>
<p><strong>Vegetables</strong>, in terms of nutrients per calorie, stand among the most concentrated sources of nutritious healthy foods.</p>
<div></div>
<div><strong>Incorporating a variety of vegetables into your diet ensures a broad spectrum of nutrients.</strong></div>
<ul>
<li><strong>Asparagus</strong> Low in both carbohydrates and calories, asparagus is a popular vegetable rich in vitamin K.</li>
<li><strong>Bell Peppers</strong> Available in various colors, bell peppers are crunchy, sweet, and rich in antioxidants and vitamin C.</li>
<li><strong>Broccoli</strong> A versatile cruciferous vegetable, broccoli is rich in fiber, vitamins C and K, and contains a considerable amount of protein compared to other vegetables. It&#8217;s delicious, both raw and cooked.</li>
<li><strong>Carrots</strong> Sweet and crunchy, carrots are a popular root vegetable packed with nutrients like vitamin K and carotene antioxidants. Ideal for snacking or paired with guacamole and other dips.</li>
<li><strong>Cauliflower</strong> Highly versatile, cauliflower, a cruciferous vegetable, can be added to various dishes, whether curries, roasted with olive oil, or used raw in salads or for dipping.</li>
<li><strong>Cucumber</strong> Refreshing and low in both carbs and calories, cucumbers mainly consist of water, offering small amounts of vitamin K and other nutrients.</li>
<li><strong>Garlic</strong> A healthy and flavorful addition to salads and savory dishes, garlic contains allicin, recognized for its antioxidant and antimicrobial effects, potentially reducing the risk of cancer and cardiovascular disease.</li>
<li><strong>Kale</strong> Rich in fiber, vitamins C and K, and other nutrients, kale adds a satisfying crunch to salads and various dishes. It can also be included in stir-fries or baked to create crunchy kale chips.</li>
<li><strong>Onions</strong> With a robust flavor featured in many recipes, onions contain several bioactive compounds believed to offer health benefits.</li>
<li><strong>Tomatoes</strong> While technically a fruit, tomatoes offer tastiness along with nutrients like potassium and vitamin C. Try growing them on your windowsill for added flavor.</li>
</ul>
<p>&nbsp;</p>
<h4>Here&#8217;s a summary for building a healthy and balanced diet based on the guidelines:</h4>
<ol>
<li><strong>Prioritize Vegetables and Fruits:</strong>
<ul>
<li>Make half of your meal consist of a variety of vegetables and fruits. Aim for different colors and types. Note that potatoes don&#8217;t count as vegetables due to their impact on blood sugar.</li>
</ul>
</li>
<li><strong>Choose Good CarbohydratesGrains:</strong>
<ul>
<li>Fill about a quarter of your plate with good carbs that support steady energy and blood sugar levels. This includes foods like sweet potatoes, carrots, parsnips and quinoa.</li>
</ul>
</li>
<li><strong>Focus on Protein Sources:</strong>
<ul>
<li>Reserve another quarter of your plate for protein sources like fish, poultry, beans, and nuts. Limit red meat and avoid processed meats such as bacon and sausage.</li>
</ul>
</li>
<li><strong>Moderate Healthy Plant Oils:</strong>
<ul>
<li>Use healthy vegetable oils like olive, canola, soy, etc., and avoid partially hydrogenated oils that contain unhealthy trans fats. Remember that &#8220;low-fat&#8221; doesn&#8217;t necessarily mean &#8220;healthy.&#8221;</li>
</ul>
</li>
<li><strong>Hydration Choices:</strong>
<ul>
<li>Opt for water, coffee, or tea. Avoid sugary drinks and limit juice intake to a small glass a day.</li>
</ul>
</li>
<li><strong>Stay Active:</strong>
<ul>
<li>Regular physical activity is crucial for weight control and overall health. Incorporate exercise and movement into your daily routine to complement a balanced diet.</li>
</ul>
</li>
</ol>
<p>The overall focus is on a varied and colorful diet rich in vegetables and fruits, with balanced portions of whole grains and quality protein sources. Complementing this with healthy oils and appropriate hydration choices while staying physically active will contribute to a well-rounded, healthy lifestyle.</p>
<p>If you require any assistance or advice, please reach out to Eat Burn Sleep; we&#8217;d be delighted to support you and provide additional recipes.</p>
<p>Eating a balanced and healthy diet composed of nutritious healthy food, including plenty of fruits and vegetables, can significantly help in maintaining overall health. Opting for lower-fat options, reducing your intake of added sugars and salt, and learning about dietary choices are crucial for a good nutritional balance. Choosing healthier fats over saturated fats, moderating sodium intake, and understanding these dietary elements can provide energy and support well-being, which is especially important for women&#8217;s health. Selecting lower-fat or non-dairy sources of calcium can further contribute to a well-rounded, healthy diet.</p>


A compilation of 5 incredibly nutritious healthy food items

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