9 Healthy & easy summer recipes

The summer days are already here. It's time for long and exhaustive days where we are busy recklessly lazing around!

Something about the warm winds and bright sun in the summer season makes us crave delicious meals but at the same time drains our energy levels. We cannot deny the fact that each and every one of us are looking for an easy and quick recipe. We want it to help us stay fit and also tantalize our taste buds.

Undeniably, the majority of us feel that healthy meals aren't tasty. Well it's time to face it: healthy does not have to be boring and unappetizing! Just like escape room games, they support mental health along with fun.

A perfect combination of salt and fresh vegetables can easily make a mouth-watering meal that will be ready in 10 minutes. If you really want to be healthy, first of all, you will have to cut down on unnecessary oils and processed carbs. Instead, a diet including wholesome fresh proteins and plants would be much more beneficial.

If you're someone who's always believed that healthy foods cannot be scrumptious and finger-licking, we are here to prove you wrong!

In this article, we are going to talk about 10 quick and easy recipes that are going to become your favorite dishes in no time! Whether you are a sweet tooth or a salty tooth, we have got something in store for everyone. So just sit tight, relax and continue reading further.

10 Healthy recipes for this summer

1.  Your favorite carrot salad with fresh black grapes

Are you a fan of healthy salads that perfectly balance the sour and sweet? Well, continue reading because we have a treat for you! This recipe is a quick and luscious combination of fresh almonds, black grapes and raisins. To enhance the nutrient level, we also recommend that you add finely chopped carrots. This healthy salad will surely boost your vitamin levels and carrots will act as incredible antioxidants for your body. Moreover, the delicious combination of almonds and raisins will increase the nutritious value of this quick recipe.

Simply mix finely chopped carrots, halved black grapes, almonds and raisins into a bowl. Enjoy the treat and thank me later!

2. Delicious spinach soup with chicken balls 

This is the perfect definition of health in a bowl. For making this soup, all you need is freshly cut spinach along with finely chopped sprouts and carrots. The key ingredient that'll steal the show is tiny balls of ground chicken. To make it more appetizing, we recommend that you garnish it with lemon zest and freshly chopped coriander. There you go - your perfect meal for any day is ready!

3. Savory skewers with rainbow veggies

Are you looking for a yummy dish to make your kids fall in love with veggies? Well, we might have just the right option for you! All you need to do is fire up your grill and relish on the taste of fresh vegetables.

For this easy recipe, you will need your favorite veggies such as tomatoes, potatoes, peppers, zucchini, and whatever you love the most. Grill this combination to a T and there you go - a rainbow veggie treat for you and your loved ones.

4. Scrumptious Strawberry Caprese Pasta

This is just the perfect fusion of sweet and sour. If you are someone who only knows how to boil water, don't worry. Anyone can make this easy recipe with just 5 simple ingredients. It's the perfect meal if you're looking for a light lunch or breakfast.

Simply mix cooked and chilled pasta with fresh basil, spinach, mozzarella, and chopped strawberries. Add spices as needed.

5. Mango treat

This quick recipe is going to make you fall in love with mangoes. Cut some fresh and sweet mangoes. Mix them up with your favorite chips and do not forget the guacamole. This is a quick and easy recipe but trust us it's going to taste extremely out-of-the-box!

6. Avocado, feta and cucumber salad

This is another salad to help you reach your body goals! To make this yummy salad, you just require 3 simple and easily accessible ingredients. You will need some cucumbers, fresh avocados and salty feta. Chop them as per your preferences and mix them to make a flavorsome treat for your taste buds.

7. Succulent smoothie with melon and kiwi

Are you looking for a yummy and delicious smoothie that can energize you quickly? Well, this is the perfect option for you!

Chop some tangy kiwis and delicious watermelons. You can also add your favorite fruit such as papaya, grapes, cucumber and whatnot. Add all of this together with honey, oats, and low-fat milk and there you go! Your instant smoothie is ready to boost up your stamina.

8. Grilled broccoli with luscious buttermilk chicken

This is a delicious treat for all the salty teeth. Rich in nutrition, this is a spicy meal that can be made in no time. Marinate some chicken in buttermilk, pepper, vegetable oil, garlic, salt, and cumin powder. Lastly, do not forget the maple syrup. Cook this fusion in a hot oven and serve fresh with juicy, charred broccoli.

9. Cheese delight with a twist of veggies 

This is another veggie treat to savor on the hot summer days. You can skip the cheese if you do not find it healthy.

For this easy recipe all you need to do is put your favorite veggies in a bowl with a cheesy sauce made with buttermilk and corn flour. Add the spices as per your preferences and bake it in the oven. Lastly, do not forget to garnish this delicious treat with loads of cheese for your kids!

Wrapping up 

The summer days are quite exhaustive and boring - especially amidst the pandemic as everyone is stuck at home. This is the perfect opportunity to relish some mouth-watering dishes that are healthy and nutritious.

Charlotte Lin

Charlotte Lin is a content creator at escaperoom.com. She’s a passionate young woman, mother to an amazing nine-year-old and an avid reader. Over the years writing has helped her to explore and understand the world as well as her own self. She loves to travel, meet new people and spend quality time with her daughter. You can find her on LinkedIn.

11 foods that are killing your weight loss goals

This article is written by Sparkle Purpose. Follow Sparkle Purpose on Twitter and Pinterest.

11 Foods that prevent weight loss

1. Coconut water

2. Sushi

3. Frozen yogurt

4. Low fat foods

5. Healthy sweets

6. Granola

7. Low calorie condiments

8. Diet peanut butter

9. Sports drinks

10. Flavored coffee

11. Smoothies

Are you trying to lose weight, but are unsure about what’s holding you back? You exercise and eat well but the numbers on your scale just aren’t budging. Maybe you’re eating something that’s slowing your progress. I am going to talk about 11 foods that can ruin your weight loss goals.

1. Coconut Water

Who doesn’t like drinking coconut water? Coconut water the healthiest drink to beat the summer heat. This is especially true when you compare it with soda. You also get lots of electrolytes.  

It’s also used in various desserts and some vegetable recipes. Coconut water has very healthy nutrients like vitamins and minerals. You get a generous amount of antioxidants too.

Everything about coconut water isn't hunky-dory. A cup of coconut water (240 millilitres to be precise) comes with 45 calories and as much as 6 grams of sugar.  

While this is still less than most sodas and juices, you need to cut down on how much coconut water you drink in a day. Too many cups can load your body with sugar very quickly.

2. Sushi

Sushi is delicious and healthy! This Japanese seafood gives you nutrients from fish, rice and vegetables. You get a generous amount of high-quality protein, omega fatty acids, vitamins and carbohydrates.

Sushi can be a healthy and delicious addition to your diet plan. If you decide to eat sushi as part of your meals, you have to be careful about excess calories.

If the rolls are stuffed with tempura shrimp, you’re adding more calories than you need. It’s the same if you include sweet sauces.

And, of course, be careful with your rice intake. Those are pure carbs!

3. Frozen yogurt

Frozen yogurt is generally suggested as a healthier alternative to ice cream. If you’re craving a dessert after your meal, you’re better off eating yogurt than indulging in sweets or ice cream - but there is a catch with frozen yogurt.

Since it’s seen as a healthy option, you do run the danger of eating it more than you should. When you go to a frozen yogurt shop, you’re usually allowed to fill your own cup and add whatever toppings you want.

If you have a large cup and add sugary toppings, you will end up with more sugar and calories than you would have if you chose ice cream or other desserts on their own instead.

4. Low fat foods

You need to avoid high fat food and switch to low fat food if you want to lose weight. 

While this seems like the right thing to do, research has shown low-fat foods tend to have more sugar than regular foods. This added sugar could result in weight gain and an increase in blood sugar.  

Instead of restricting your diet, it’s always better to eat in moderation. This will satisfy your cravings - and not add to your weight.

5. Healthy sweets

As part of your weight loss program, you may reduce or completely give up on desserts. You have to reduce your calorie intake, but it might be difficult to give up on dessert - that’s the best part of the meal after all.

So what do you do? You look for healthy sweets instead. They’re supposed to have very few calories. Not only does sugar contain calories but it could be dangerous if consumed excessively. 

While this is true to an extent, these healthy sweets generally replace the fats with sugar or artificial sweeteners to retain the taste. 

You only add more sugar as a result, which is going to cause weight gain and other related health issues.

The artificial sweeteners that are used in diet sweets can result in issues like bloating and diarrhea. They also might induce cravings for more sugar. It’s a vicious cycle. The more artificial sweeteners you eat, the more sugar cravings you’ll get.

6. Granola

Are you craving a healthy snack? Granola feeds those cravings. It’s one of the top breakfast choices for health-conscious people. This is because it’s rich in fiber and has oats as well as nuts - all of which are very nutritious.

Pre-made granola or muesli usually comes with added sugar to improve its flavor. If you’re unaware of how much sugar your granola packs with every serving, you might end up with more sugar than you planned for.

Every serving of granola you have shouldn’t have more than 6 grams of sugar in it.

So now you know what you should do. Stop eating too much granola because you are trying to get your weight down.

7. Low calorie condiments

Another way that sugar sneaks into your diet is through condiments. They’re supposed to be low in calories, but that’s not the case.

When you add ketchup or salad dressing to your food, you might be unaware of the calories that are hiding in the sugar.

Tomato and barbecue sauces have high amounts of sugar in them. This makes them a regular part of your daily diet and will hurt your weight loss goals. 

Enjoy salads - but beware of the calories hiding in the dressing.

Use low-calorie, healthy dressings like vinegar and lime juice. 

8. Diet peanut butter

You’re looking to lose weight and the first that thing you do is buy all the diet-friendly stuff.  

I’m talking about diet coke. Even diet peanut butter has gotten popular. This makes sense at first. Just like diet coke, diet peanut butter has fewer calories than the regular kind.

This difference in calories might have you thinking that diet peanut butter is the better choice. Unfortunately, that’s not the case. Diet peanut butter contains unhealthy oils and also comes with added sugar. 

The calories that you get from diet peanut butter actually come from sugar instead of fat. This will definitely slow down your weight loss.

Experts advise you to cut down on your sugar intake if you’re serious about losing weight. The best way to do this is to use natural peanut butter instead.  

Just practice portion control. You should definitely eat fewer calories. Just get them from healthy food sources.

Peanut butter made with a few necessary ingredients is ultimately the healthier choice.

9. Sports drinks

Do you exercise daily? If you work out regularly or are active in sports, it’s natural for you to rely on sports drinks to increase your endurance and speed up recovery.

They provide energy that helps you to keep going. At what cost do you do this? These sports drinks are loaded with sugar.

Most of them contain caffeine. They also cause energy crashes later on. If you aren’t indulging in intense workouts, there is absolutely no need for you to have sports drinks.

They come with significant amounts of sugar and will add to your overall calorie count. Drinking sports drinks also causes an increase in your blood sugar levels. The whole point of exercise is to get those sugar levels down.

This rise can not only increase your weight, but also results in insulin resistance. In a study of more than 7,500 adolescents, it was seen that those who drank sports drinks regularly weighed much more than those who didn’t.

10. Flavored coffees

If you’re working towards losing weight, you might be tempted to drink more coffee because it decreases your appetite. While caffeine does work for this, you need to be aware of how you’re drinking it. There are always calories hiding in there.

Coffees such as lattes, frappes, and cappuccinos are never going to help you lose weight because they are high in calories. This is all thanks to the generous amount of sugar and fat added to them.

11. Smoothies

Smoothies are delicious, but don’t get carried away if you’re on a weight loss program. Smoothies can derail your progress.

I'm not just talking about smoothies from cafes. Even homemade ones can be loaded with sugar and fats. If you’re adding milk and nut butter, you’re not going to lose weight. If there are too many calories in your smoothies, they might actually make you gain more weight.

Conclusion

Losing weight is hard, but it’s not impossible.

It just takes a little discipline and consistency. Don’t quit, just keep going and you’ll see that you have accomplished your goal. 

Here are some great ways to lose fat from Sparkle Purpose:

5 Simple exercises to burn belly fat

6 Benefits of skipping rope for your well-being

Top 5 exercises for burning thigh fat fast

This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

Plant based eating

Let me start out with stating that my way of eating is plant based. I have been this way for several years. I have been going in this direction for over a decade.

Vegan and vegetarian diets

In the past decade we’ve gone from calling this lifestyle vegetarian and vegan to plant based.

As you may or may not know, a vegan is a person that doesn't eat any animal products at all. A vegetarian does not eat meat but may consume some other animal products. There are several types of vegetarians. I won’t go into all that. Let’s talk about plant-based eating.

A plant based diet

I like the term plant based. It is what it says it is: plant based. It doesn’t state never or always. It states based.

That is hard for a lot of people to grasp. In short that means that most of my diet is plant based. For some that are plant based, they may be pure vegans. For others, they just make plants the majority of their diet.

Why I eat a plant based diet

It works for me. For me it’s a matter of animal welfare, environmental reasons, health and taste.

I can say that it hasn’t been too difficult for me because I really don’t like the taste of any kind of meat including chicken, turkey, or beef.

When I was body building in my 20’s I ate so many chickens that I think I just developed an aversion to it. It’s disgusting to me.

For me to think it tastes good, it must be fried or doctored up in a way that is super unhealthy. I just don’t eat it. I feel the same with fish.

At times I’ll have a little dairy and at times I’ll have some egg whites but primarily I eat what grows in the ground.

The protein myth

The protein myth is one of the things that hold people up when it comes to plant-based eating.

Americans eat more protein than any other nation. We eat too much of it. Protein is considered the miracle growth food for body builders and many other athletes. We need it, but not as much as we have been led to believe.

Protein is the repairing macro nutrient. This means that protein is needed to help repair something when it is broken down.

We just don’t need as much as many proclaim. Carbohydrates and fats are the macronutrients that we use for energy. When we do more physical activity, we need more carbohydrates and fats to carry out the activity - especially carbohydrates.

Athletes need a little more protein than sedentary people - but the amount is just a little more. I've heard of athletes taking 3-4 times more protein than they need. That’s not only a waste but it’s unhealthy.

Keep protein in balance with carbohydrates and fats

All diets should be balanced. I call a balanced diet 20% protein, 60% carbohydrates, and 20% fat. The carbs can be decreased a little if you are very inactive or increased a little if you are highly active.

The protein should remain mostly the same. When a person is active and wants to gain muscle and/or strength, they need more calories in general (more food). They should keep the balance the same.

Studies show that we can only digest around 25 grams of protein in a sitting anyway. When more is taken in, it either gets wasted or stored as fat.

Think about that when you see those giant jugs of protein that brag about having 50 grams of protein per serving. Your body can’t even metabolize that. It is marketing and it’s a waste.

You can get all of the protein that you need from plants

Another myth that people use to argue against plant-based eating is the idea that you can’t get your protein from plant sources. This is a flat out lie.

There are many plant-based foods that are loaded with protein such as beans, quinoa, and soy.

There is something called “mutual supplementation” that states that if you combine certain plants such as beans and rice; you have a complete protein with all the amino acids (building blocks of protein) present.

It is very possible to get the protein that you need from plants, but you must plan accordingly.

You can still be unhealthy on a plant based diet

Eating a plant based diet shouldn’t be an excuse to eat a lot of non-animal foods that are simply calorie dense.

Some people brag about being plant based while eating primarily crackers and chips.

Sure, those foods are not loaded in saturated fats; but please don’t think that they are healthy! Processed carbs that aren’t animal based doesn’t mean they are good for you.

Being truly plant based means eating a lot of vegetables, fruits, nuts, beans, grains, and oats. The more whole you eat them; the better they will be for you.

Plant based versus animal based

I’m an exercise physiologist and a sports nutritionist. I’ve seen so much research. I know that research has been argued on both sides. I’ve seen both.

I’ve seen some studies out there that are the opposite of plant based and it’s being pushed on culture. I can assure you that those types of modern day “Atkins” are not good overall.

At the same time, I'm not going to tell you to not eat meat. I don’t tell my clients to not eat meat. If they want a meal plan, I'll make them either a plant based or a non-plant based plan. I believe both can be made to be healthy.

I’ve seen research (most notably, the China study) that shows how much better it is for us to not eat meat regarding chronic diseases, inflammation, moods, and hormones. The research is solid and clear.

I have seen research suggesting that lean meat is fine for us too. Who do you believe? That’s up to you.

For me, I choose to go plant based because I do believe that research and it’s worked very well for me.

Whatever you do; choose healthy, pure foods. Listen to your body afterwards. How does your body feel when you eat something? Do you feel bloated? Do you feel swollen?

If you want to try plant-based eating; start slow. You don’t have to do it all at once. Start to try certain plant-based foods and see how you like it.

Some people try a meatless Monday. If you don’t want to, that’s okay too.

Just do your research on protein. You will find that those pushing mega protein are either clueless without much education or they have an agenda. Too much of anything is not a good thing!

This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

6 Foods that slow the aging process

This article is written by Sparkle Purpose. Follow Sparkle Purpose on Twitter and Pinterest.

Foods that slow down the aging process

1. Turmeric

2. Pumpkin seeds

3. Oily fish

4. Berries

5. Coffee

6. Nuts and seeds

The brain is a big deal. It controls all of your senses, cognitive responses, memory and learning. All of your organs, including the heart and lungs, depend on it. 

It's important to keep your brain healthy and functioning. Brainstorming puzzles aren’t enough to keep your brain in top shape. They do help, but your brain also needs the right nutrients.

Every meal that you eat has a significant impact on your health. Almost every food that benefits your brain will also prevent premature aging and prolong the aging process.

Here are the foods that do both.

1. Turmeric increases lifespan

Turmeric has become very popular for its numerous health benefits. This spice offers a number of benefits for the brain, lungs, liver, digestive tract, skin and more.

Turmeric contains a very important ingredient called curcumin. This is basically the active ingredient in turmeric. It's what gives it its yellow-orange color.

Curcumin is able to cross the blood-brain barrier and enter into your brain to feed its cells. 

Curcumin is an anti-inflammatory, antiseptic and antioxidant compound that has been linked to positive effects on the whole body.

Inflammation is thought to be a cause of all disease. Turmeric is as effective as many pain medications to reduce inflammation.

This may help to prevent, treat or slow down the progression of many diseases that can cut our lives short.

Curcumin has been a great help for people with Alzheimer’s disease. 

It may also improve their memory. It does so by clearing the amyloid plaques - which are a characteristic of Alzheimer’s disease. 

If you’ve been struggling with depression, drinking a turmeric latte may actually help. 

Curcumin compounds in turmeric boost serotonin and dopamine. Both of these hormones are necessary to improve your overall mood. Depression is linked to a shortage of these important neurotransmitters. 

There are cultures that strongly recommend drinking turmeric milk at night. It sounds like there’s actual benefit to this.

Your brain has a growth hormone called neurotrophic factor. It makes brain cells grow. Curcumin boosts this growth hormone and helps your brain cells to thrive. 

Drinking turmeric tea can help you to keep your belly lean. We know that body fat - especially belly fat - is a major risk factor for cardiovascular disease.

Add a pinch of turmeric the next time you make mash potatoes. Maybe even add it to your smoothie. Your body will thank you later!

2. Pumpkin seeds improve your health

Pumpkin seeds are much more than tasty snacks to munch on. They also offer amazing health benefits for your brain and your body.

Their powerful antioxidants protect both your brain and body from the damage caused by free radicals. Free radicals are generated through oxidative stress.

Oxidative stress is the general wear and tear that our cells go through on a daily basis. It's what leads to cellular aging.

Antioxidants, like those in pumpkin seeds, help to counteract this process.

Pumpkin seeds are also rich in zinc, magnesium, iron, and copper. All of these minerals are essential for the healthy functioning of your body.

Zinc, magnesium and copper are extremely important for your health.

Zinc is particularly important for nerve signaling. Its deficiency has been found to cause a lot of diseases like Parkinson’s disease, Alzheimer’s disease and depression.

You'd be wrong if you thought that magnesium was less important. You need this mineral for good brain function in areas like memory and learning capacity. The deficiency of magnesium has been linked with depression, migraines, and epilepsy.

Eat more pumpkin seeds to increase your consumption of copper because it is also essential for a healthy body. Copper helps to control nerve signals and its deficiency may cause neurodegenerative diseases like Alzheimer’s.

One of the most important things that we all start to struggle with as we age is concentration. If you’ve been finding it difficult to concentrate or have regular brain fog, eat foods that are high in essential minerals like pumpkin seeds to prevent deficiency in these important elements.

3. Oily fish has nutrients that we need

Fatty fish or oily fish is a good source of omega-3 fatty acids. Sardines, salmon, and trout are particularly rich sources of omega-3.

About 60% of our brain is made of fat. Half of this is the omega-3 kind of fat. Omega-3 is used by the brain, heart, blood vessels and lungs to work properly.

This includes memory and learning. Omega 3 might also slow age-related mental decline besides preventing Alzheimer’s disease.

Include oily fish in your diet if you want to keep depression away. Studies have found that a lack of omega-3 may trigger symptoms of depression. 

People who ate broiled or baked fish regularly had more gray matter in their brains. Gray matter plays a crucial role in your intelligence because it contains nerve cells that control memory, decision making and emotions.

Omega 3 is anti-inflammatory and therefore helps the lungs and heart to pump blood throughout your body. It thins the blood.

The anti-inflammatory effects of omega 3 explain why it is recommended that athletes take it to prevent joint injuries.

You can also get omega-3 from soybeans, flax seeds and nuts.

4. Berries reduce cellular damage

Berries are rich in flavonoid antioxidants. They are good for every cell in your body because they help to reduce oxidative stress (which occurs naturally over time and leads to cellular damage) and inflammation (which is thought of to be the root of all disease).

Berries contain four types of antioxidants: anthocyanin, catechin, caffeic acid and quercetin.

The four types of antioxidants in berries

1. Anthocyanins

2. Catechins

3. Caffeic acid

4. Quercetin

All of these antioxidants fight off damage caused by free radicals. These compounds improve communication between brain cells and help them to form new connections by increasing plasticity (the ability to change and adapt).

Berries may help you to delay or reduce age-related neurodegenerative disease. This is done by boosting memory function.

Make sure to add blueberries the next time that you make oatmeal.

5. Coffee

Who can honestly function without a nice and warm cup of morning coffee? Drinking coffee actually has many health benefits. If you’re already a coffee lover, you’ll appreciate it more after reading this.

Coffee is good for your whole body! It contains antioxidants (the same ones that prevent cellular damage) and caffeine (which helps the body to clear damaged tissues through a process called autophagy).

Both of these things assist your cognitive and physical function.

Do you know how caffeine in coffee or tea affects your brain?

Experts say that the caffeine in coffee keeps the brain alert by blocking the hormone adenosine. Adenosine is a chemical messenger that makes us feel sleepy.

Caffeine also boosts serotonin, a neurotransmitter responsible for uplifting your mood. 

6. Nuts and seeds 

Nuts and seeds have the omega 3 essential fatty acids that give fish its beneficial properties. They also have the antioxidants that make berries and coffee so healthy.

Eating nuts daily leads to better cognitive functioning in your later years.

Many studies link Vitamin E to improved cognitive function and lowered risk of Alzheimer’s disease. Nuts and seeds are some of the best dietary sources of this essential vitamin.

Vitamin E is known to look for and counteract free radicals that damage cells all over the body. This is why it is often used in creams to rejuvenate the skin.

Nuts like cashews, walnuts and almonds are very beneficial.

More from Sparkle Purpose:

5 Exercises to burn belly fat

What happens when you stop exercising?

18 Natural ways to get clear and glowing skin

Health benefits of drinking raisin-soaked water

This article is written by Sparkle Purpose. Follow Sparkle Purpose on Twitter and Pinterest.

Benefits of drinking raisins soaked water

1. Keeps your blood pressure in check

2. Lowers cholesterol 

3. Boosts energy 

4. Helps to detox your body

5. Helps with digestion

Don't you just love raisins? Who knew that dried grapes were such a rich source of fiber, vitamins and minerals?

If you soak raisins in water overnight and drink that leftover water, it could actually be more beneficial for your health.

1. Raisin water keeps your blood pressure in check

According to research, raisins are a rich source of potassium, antioxidants and dietary fiber.

All of these nutrients help to keep your blood pressure under control.

Potassium keeps the blood flow stable and helps the heart to pump blood. Antioxidants help the endothelium - an inner layer of the arterial blood vessel.

Raisin water contains dietary fiber. It helps with the digestion process and burns fat.

2. Raisin water lowers cholesterol 

Cholesterol is another problem that can be solved with raisin water. Potassium and dietary fibers are hard at work once again. 

As I mentioned earlier, potassium and dietary fiber plays a critical role in keeping blood circulation stable. As a result, the cholesterol levels in your blood stay contained.

All of this helps your heart to stay healthy. Thanks to stable blood circulation, the heart doesn't have to pump blood at a faster rate. This keeps most types of cardiovascular problems away.

Wow, just one glass of raisin water could do all of that!

3. Raisin water boosts energy 

When you see people waking up in the movies, they usually have a lot of energy. It's a different story in reality. Our heart lowers our blood pressure so that we can rest properly when we sleep.

Our body is still coping with that when we get up in the morning. That is why we don't feel very energetic right away.

Drinking raisin water in the morning can be very helpful and gives you an energy boost.

Raisins were found to be a good alternative to sports jelly beans in a study with 10 healthy athletes.

Raisins also contain micronutrients that help to boost metabolism and stamina.

One glass of raisin water every day may just help you to keep the doctor away.

Since we are talking about boosting energy, many people turn to energy drinks for help. Well, raisin water can be a good alternative to that too - and much healthier.

Read more - Is sugar a poison to your body?

4. Raisin water helps to detox your body

If you're someone who likes eating junk food, your kidneys and liver are hard at work to ensure your well-being.

These are your body's protectors against toxins and nasty chemicals. Unfortunately there are so many of these toxic particles that they can overwhelm our protectors sometimes. 

Our poor bodies are loaded with more toxins than what they can expel.

This is where raisin water comes to the rescue yet again.

This unlikely hero boosts the body's digestion process because of the dietary fiber in raisins.

Fiber acts as an elixir to your digestion process. Fiber binds to toxins so that they can be eliminated.

Additionally, the antioxidants which we spoke about earlier also help to boost the functions of your liver and allow it to perform at its best.

Sweating is also a great way to detox your body.

Now you have one more reason to drink raisin water every morning.

5. Raisin water helps with digestion 

The combination of potassium that helps your blood circulation, and your one true friend, fiber makes this gargantuan task of regular digestion possible.

This duo makes sure that your intestines are doing the job that they were meant to do.

Ease your digestion process with nutrients that your body wants. When you consume a lot of food that has other toxic properties, the intestines may find it difficult to process that food. This can give you some serious stomach related problems.

This is why if you drink raisin water every morning you're empowering this area of your body to function at its best.

A happy tummy leads to a happy life.

Read more from Sparkle Purpose:

6 Benefits of skipping rope for your well-being

Drink hot water for weight loss.

5 Health benefits of doing planks everyday

Healthy Meals to Lose Weight

Choose healthy to lose weight.

We often hear about all of the unhealthy foods that we should avoid – especially if we want to lose weight.

These foods include sugar, simple carbohydrates, fried food, heavily processed foods, products that have a long list of ingredients on the packaging and foods that are high in sodium.

In place of these, we should be eating more natural foods. These include fresh fruit and vegetables, healthy forms of meat like fish, chicken and lean red meat, nuts and legumes. 

If your primary goal is to lose weight, it is hard enough to cut out negative food choices. Finding a good way to build healthy ingredients into full meals can also be quite challenging.

For that reason, I am going to show you three basic meals that you can use to support weight loss while giving your body the essential nutrients that it needs.

Meals that help you to lose weight

- Breakfast: Greek yogurt and rolled oats

- Lunch: Grilled chicken breast, a boiled egg and fruit

- Dinner: Tuna salad

Stay healthy.

Healthy breakfast for weight loss

Greek yogurt and rolled oats

This meal is one of my favorite breakfasts because it gives your body the nutrients that it needs without flooding it with sugar.

Most cereals have more sugar than what we should consume in an entire day.

Greek yogurt is a good source of protein.

This will help to stabilize your blood sugar so that it does not drop too soon. Blood sugar drops lead to cravings for sugar and other unhealthy meals.

Rolled oats are a low GI (glycemic index) carbohydrate. Low GI carbohydrates take longer to digest in your gut. Foods that take longer to digest will leave you fuller for longer and give you a more stable supply of energy.

Oats are a good source of fiber. Your body will use it to clean out the digestive tract.

The cultures in Greek yogurt will contribute to better gut health. Weight loss, as many say, starts and ends in the gut.

Add half a cup of rolled oats to half a cup of plain, Greek yogurt. You may add a dash of honey to sweeten the taste.

Honey takes a little longer to break down than plain sugar and has a variety of health benefits of its own. 

Spice it up: Add flavor and double the health benefits at the same time

If your budget permits, I would suggest adding a sprinkle of nuts, seeds or berries.

Nuts can include almonds, hazel nuts, cashews, walnuts, pistachios, peanuts and macadamia nuts. Seeds may include flax seeds, chia seeds, pumpkin seeds, sesame seeds, sunflower seeds and poppy seeds. Berries may include blueberries, raspberries, goji berries, cranberries or strawberries. Added fruits like bananas, apples, citrus, watermelon or pineapple are also a great idea.

You may be thinking that this will add to the amount of calories that you consume in the morning, but the difference is that these foods are high in fiber.

Fiber slows down digestion and increases the feeling of fullness. They are also super-rich in important micronutrients like vitamins, minerals, fatty acids, anti-oxidants and plant compounds.

Important notes

• Avoid using instant oats. This version is more processed and is digested sooner in the gut. This leads to rapid nutrient absorption and quicker cravings for more food.

• Avoid sweetened yogurt. Sweetened varieties are more processed. Extra fat, sugar, colorants and preservatives are added to this type of product to increase sales. Don’t let the labels fool you, either. ‘Low fat’ products often contain more sugar, while products that are labelled ‘less sugar’ often contain more fat or unnatural sweeteners to make up for the loss of taste.

• If you are using nuts in your breakfast, avoid salted nuts. This will increase your sodium intake. Excess sodium intake is closely linked to high blood pressure. Raw nuts are generally healthier than roasted nuts because heat destroys some of the precious micro nutrients. Roasted nuts are still okay, although raw nuts are always better.

• Avoid pre-mixed muesli. These products often contain a lot of added sugar.

Splurge on goodness.

Healthy lunch for weight loss

Grilled chicken breast, a boiled egg and fruit

A boiled egg, grilled chicken breast and fruit is a simple and easy-to-prepare meal.

Chicken is healthy and good for weight loss. Grilled chicken is healthier than baked or fried chicken because less oil is needed to cook it. Chicken breasts are high in good protein while also low in fat.

Grilled chicken and boiled eggs are simple to make the night before. You can also make them days in advance and freeze them if you don’t want to prepare your lunch every night.

Many people prepare lunches like grilled chicken and pack them into 5 or 7 separate lunch boxes for the rest of the week. Boiled eggs will last for days in the fridge.

You can add a little variety by swapping out the chicken for fish, but it won’t last as long as chicken before spoiling.

By pre-making your lunch boxes and bringing them to work every day, you greatly increase your chances of resisting unhealthy foods. It is difficult to make the right food choices when you are rushed to get food and eat up before your lunch break is over.

You also don’t need to eat everything in one go. The fruit, for example, make great snacks throughout the day. I recommend 5 servings of different kinds of fruit.

You may want to include vegetables if that is easier for you. Carrots, tomatoes, cucumber and lettuce, for example, are great choices.

You may choose the fruit that you like the most, but try to eat a variety of colors. Aim to eat at least one green, one orange and one yellow, purple or red color every day.

Don’t be scared of the sugar that you find in fruit. Many people want to avoid fruit and vegetables because of their sugar content. Natural sugar is a nutrient. Without it, we would die.

The problem is not whether or not we should consume sugar - It’s about how much sugar we eat and where it comes from.

Fruit are healthy sources of sugar. They also contain a lot less than most commercial products. A large apple, for example, has around 23 grams of sugar. That sounds very scary until you realize that 16 ounces (less than 500 ml) of soda has 52 grams of sugar.

The sugar in the soda is classified as added sugar (sugar that is added to a food). Added sugar is very unhealthy. The sugar that is found in fruit is classified as intrinsic sugar (sugar that is naturally found in food). Intrinsic sugar is not nearly as fattening or unhealthy as added sugar.

Fruit is mostly made up of water. An apple is about 86% water. The fiber in fruit slows down digestion and stops sugar from being released as fast as added sugar.

Spice it up: Add some flavor to your meal without decreasing its health value

It is best to use as little sodium as possible when making the grilled chicken or fish.

Instead, opt to use garlic, chilies, pepper or lemon juice to make it more enjoyable. All of those ingredients have super health benefits of their own.

Black pepper extract, for example, is commonly used in weight loss supplements because it encourages the body to burn calories when it is in the gut. You can also add a sprinkle of turmeric to the eggs. Turmeric is great for gut health.

Healthy foods give you long term benefits.

Healthy dinner for weight loss

Tuna salad

There is a common stigma that salads are unsatisfactory and bland. This does not have to be the case. A salad is technically any combination of foods that have a large portion of plant-based ingredients.

This tuna salad includes beans and a low-calorie (yet surprisingly delicious) sauce. Go on: You deserve it.

Add a tablespoon of salt and 350 grams (or 12 ounces) of cut green beans to boiling water. Cook until the beans start to soften. This will take three to four minutes. 

Make your own dressing

Puree one shallot, a cup of basil, 3 tablespoons of olive oil, 1 tablespoon of vinegar, half a teaspoon of salt and half a teaspoon of pepper in a blender.

Mix half of this dressing with the cooked green beans, 4 cups of chopped lettuce, 500 grams (15 ounces) of canned white beans and two 28 grams (5 ounce) cans of tuna.

Use the rest of the dressing as a sauce.

Spice it up: Mix and match different ingredients

Once you’ve got the recipe down, you can mix it up by adding different ingredients.

Why not try using chicken or another kind of fish instead of tuna?

Try using spinach instead of lettuce. Add a pinch of garlic or mint to the blend. Use a different kind of bean.

Salads are easy to make, low in calories and surprisingly satisfying. 

Make it tasty.

Add fresh fruit, vegetables, legumes and spices to every meal that you can. This will improve the flavor, give you a sense of variety and nourish your body with ever-important micro nutrients. Stay Strong!