Best Foods for a Healthier Lifestyle

Best Foods for a Healthier Lifestyle

Updated: 30 July, 2019

Have you always wanted to eat healthier but don’t know how? Instead of sticking to diet plans, you can educate yourself about the health benefits of different foods and make sure you’re getting enough vitamins and minerals through your food. We have four foods that you should be adding to your weekly shopping list as they are rich in essential vitamins your body needs to function properly.

Eating a healthy diet not only gives you energy throughout the day, not just a priority health requirement but it also helps your sleep schedule, improve your brain and heart function, and even improve your skin’s elasticity. So, enjoy your chips and cookies but make sure you’re getting a few servings of salmon, spinach, berries and walnuts as well.

How Healthy Foods Can Boost Your Health

Improve Your Heart, Brain and Skin with Salmon

Salmon is an oily fish that is rich in omega-3 fatty acids, which maintain your skin cell health, regulate your blood pressure, and boost your brain function, especially your memory. Healthy skin cells build your skin cell barrier which maintains soft, supple skin that smoothens out wrinkles and keeps its moisture. Salmon is also rich in iron and zinc, which help give your skin a natural glow. You need at least 1500 mg of omega-3 to get all of these benefits, which means eating oily fish and other foods three times a week.

If you don’t have a taste for fish, you can consider taking an omega-3 supplement to ensure you’re getting your daily value. Look for a supplement that contains both EPA and DHA, which are two kinds of omega-3 fatty acids. To find a supplement that contains the correct amount of omega-3, look at This site compares different supplement brands and rates them on their price and overall quality.

Spinach Gives You Iron, Omega-3, and Folic Acid.

Dark, leafy greens like spinach, bok choy, romaine lettuce or kale are much healthier in salads than iceberg lettuce. Not only is spinach rich in omega-3s, it also has folic acid. This combination improves your heart health, and lowers your risk of heart disease and stroke. Folic acid, also known as B9, helps prevent anemia, or low red blood cell count. Spinach also contains the vitamin lutein, which has been used in studies to prevent macular degeneration. Ensure you integrate one of these healthy foods into your diet.

Symptoms of anemia are:

  • low energy
  • fatigue
  • weakness
  • shortness of breath

If you’re feeling weak and have trouble concentrating, you may be anemic and would benefit from foods high in iron and omega-3.

Vitamin Overload with Blueberries

All berries are all healthy for you, but blueberries have more antioxidants than other berries. They also contain:

  • fiber, which regulates your bowels
  • vitamin A, which supports your vision, teeth, skin and immunity
  • vitamin C, which improves your heart health
  • antioxidants, which improve your cell health which boosts your brain and heart function.

Berries are also very filling, so you can fill up on a tub of sweetness and not worry about eating added sugars or fats while fulfilling your craving for sweets.

Walnuts: Full of Magnesium

They come under the category of Not only are walnuts rich in omega-3, they also are a great source of magnesium, fiber and protein. If you’re a vegetarian, eating nuts, legumes and beans provide all essential vitamins and minerals you may be missing by not consuming meat. Magnesium regulates your blood pressure and keeps your bones strong. In fact, people who suffer from migraines are encouraged to take a magnesium supplement to help prevent and abate migraine symptoms.

Hungry Yet?

You can make a great salad with the four foods we’ve outlined above. Get your fill of salmon, spinach, blueberries, and walnuts and keep your body functioning perfectly. On your way to eating healthy, the trick is to eat lots of foods packed with nutrients, and don’t worry about completely cutting out your favorite foods. That way, you can fulfill your cravings and know you’re covered from all essential vitamins and minerals, and enjoy a snack here and there.

We have other top priority health posts you might want to check on the blog…

Table Of Contents

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Chapter 1 – How Healthy Foods Can Boost Your Health


3 Food Myths To Dispel For Your Diet

3 Food Myths To Dispel For Your Diet

Updated: 31 July, 2019

There are innumerable ways to eat healthy, and perhaps the most important thing to recognize about nutrition, a vital health priority for sustenance is that no one diet works best. What works in the long run is to find a style of healthy eating that gives your body what it needs and keep you satisfied without feeling like you’re sacrificing too many things you like. It can take time, and sometimes it involves blending aspects of different diet plans – but it’s the most sustainable way to do it.

Along the way to figuring out the diet that works for you, you’ll undoubtedly come across some myths about food. These can influence you and sometimes keep you away from healthy and delicious additions to your nutritional plan. So we’re devoting this piece to dispelling a few of those myths.

1. Egg Yolks Raise Your Cholesterol

] When you hear about healthy recipes that incorporate eggs, it’s usually just egg whites. That’s because the yolk is known to be high in dietary cholesterol, and that’s a word that scares a lot of us off. However, while it’s true that egg yolks have cholesterol, it’s not necessarily true that they raise cholesterol in the sense we think of. The main culprit in raising LDL cholesterol (the bad kind) is usually a high content of saturated fats. And egg yolks, while containing their own dietary cholesterol, are actually low in saturated fats, meaning there’s not much risk of unhealthy side effects. You can safely eat eggs as sources of protein and delicious additions to your diet, so long as you don’t go nuts.

  2.  Fruit Is Silly

This is a myth you don’t necessarily hear about, but something you may have in your mind, even if it’s somewhat subconsciously. You can thank numerous factors for the perception. One is that we tend to give fruit to children as an alternative to less healthy desserts. Another is that fruit is used as flavoring in juices and syrups that all feel like sweets. One more may even be that fruit has long been a (somewhat random) theme in video games and slot reels. Even now the online game Fruit Bonanza, a popular internet slot, introduces itself by referencing a nostalgic fruit-based theme, speaking to the idea that fruity games have been around for decades. Add it all up and some of us feel at least in the back of our minds, that fruit isn’t a particularly serious type of food. The reality is that fruits are some of the most nutrient-rich and efficiently healthy foods in existence.

  3.   Celery Has Negative Calories

The idea of negative calorie food is a trendy one, and something that people talk about sometimes in diet forums or with friends. What you have to do is approach this based on your health priority and the goals you wish to achieve. Basically it suggests that certain foods are both low in calories and difficult to digest, such that the body actually burns more calories during the digestive process than it takes in from the actual food. Celery is the main food that tends to come up, because a single stalk can contain as few as 10 total calories. However, it only takes a little more than one half of a calorie’s worth of energy to digest a stalk, so even celery isn’t calorie-negative. That said, it’s still a perfectly healthy vegetable and a nice low-calorie snack that can fill you up between meals.

20 Best Plantar fasciitis Shoes

20 Best Plantar fasciitis Shoes

Updated: 31 July, 2019

20 Best Plantar fasciitis Shoes

This post on Vital Health Recipes talks about the some of the best plantar fasciitis shoes you might want to try out depending on your health priority and what you are looking for.

Plantar fasciitis is a common injury in athletes. Originating from the heels, it spreads to the feet. This pain around your feet may stop you from engaging in daily exercises or activities for a while. Plantar fasciitis pain may take a while to stop. You have to learn to manage the pain and try to avoid situations that will worsen it. Therefore you are to carefully choose the shoes you wear either to resume your athletic routine, take a hike or engage in regular activities.

Wearing orthotic inserts may help you manage heel pain while running or walking but a pair of good shoes with strong arch support and solid ankle will be more beneficial to you. Choose shoes that support your feet and evenly distribute its weight. The following shoes have been identified by professionals and those suffering from this condition as the best shoes for people with this condition:

plantar shoes


1.   OOFOS Unisex OOcloog Clog: 

This shoe cause rebound which push you forward when wearing them. It is comfortable, made with a simple design. Features like impact resistant slip-on clogs, arche friendly grip and easy motion are added advantages of this shoe.

2.   Alegria Women’s Paloma Flat: 

This flat shoe is simple and comfortable designed to roll naturally. It comes with a removable foot bed which enable you insert any orthotic of choice with ease. The outsole gives you a correct posture and gait. The bottom is stable, increasing the surface area in contact with the ground to give you a better balance.

3.   Brook’s Adrenaline GTS17: 

This shoe is a slight improvement from the 2016 model of Brook’s running shoes. The toe box area is wider and more comfortable with a higher heel cushion. Though the 2016 model is very comfortable and great for Plantar fasciitis patients, it is now sold at a cheaper rate and serves as an alternative to those who cannot afford this latest model. It is very durable and worth all the penny you spend on them.

4.   Saucony Guide 10: 

This comfortable shoe gives a good fit and strong anchorage with a smooth cushion. It provides lots of traction making it a good shoe for those suffering from plantar fasciitis. The additional PowerGrid midsole offers a superior impact absorption.

5.   Asics GT-2000 5: 

With an excellent heel clutching system and ComfroDry sock liner to keep your feet warm and dry, this shoe is the perfect running and walking shoe for patients recovering from plantar fasciitis. The anti-microbial sock liner also provides proper cushioning for your feet.

6.   Nike Dual Fusion Run 3: 

This shoe is not just comfortable but simple and light, keeping your feet in place as you move about. The midsole is made of dual density foam offering better cushion for your feet. The toe box is also large enough for proper relaxation of the feet.

7.   Brooks Ghost 9: 

This Brooks model is light with a crash pad that absorbs shock perfectly. With its good arch support it makes the shoe easy to walk in. The toe box is wide, making room for your feet to spread out well.

8.   Orthaheel Action Walker for men: 

Though not light, this shoe is specially built for men with foot problem. It is often recommended for those with plantar fasciitis as it has proven to be durable and comfortable for them. It has a good anchor and supporting heel.

9.   Addidas CC Rally Camp Shoes: 

It is made light with internal support that keeps the feet stable as you move. Though designed to look like a slipper, it still protects the feet well. The extra feature of medium high arch support provides quality cushion for the feet.

10.   K-Swiss Grancourt II Tennis Shoe: 

Made with a midsole of good quality it provides the proper cushioning against shock, reducing the impact on the heel. It comes with a high traction which keeps the feet even on wet pavements, preventing any slip up. The shoe is durable with soles that can last for years.

11.   Asics Gel Nimbus 18: 

This shoe is equipped with a Gel cushioning system that absorbs and redirect any shock directed to your feet. The good guidance trusstic system guide your feet to a neutral position.

12.   New Balance M1540 V2: 

With a small midsole, this shoe protects the wearer against shock. It is suitable for all feet types. It is probably the most comfortable shoes for Plantar fasciitis with very motion control soles.

13.   Saucony Kinvara 7: 

Though narrow, it has great arch support and is very good for long distance walk or run. This light shoe is best for those with very flat feet.

14.   Brooks Beast 16: 

It is a stable shoe that can be used on a daily basis for walking or running on rough faces. It is usually light and stable with a great arch support to prevent collapse when walking.

15.   Vionic Orthaheel Walker: 

This shoe offer support, comfort and stability. Though thick and big with a clunky look, it is very good for people suffering plantar fasciitis. It suits long walks and can be worn for long hours.

16.   Brooks Ravenna 8: 

This shoe has the widest toe box among the Brooks products. The extra cushion offered by the mid sole return and bounce back your feet while walking. The full length segmented pad provides a good transition from toe to heel.

17.   Triumph ISO 3: 

Though light, it offers efficient support and balance the feet appropriately. It is durable and can be used to walk around or engage in slow runs. The toe box is wide enough to accommodate the natural spread of your toes.

18.   Asics Gel Exalt: 

It can be worn the whole day by plantar fasciitis patients without making their condition worse. The shoe reduces any pain felt on the feet with the aid of the built in gel. The carbon rubber sole is durable and can last many years.

19.   Brooks Glycerin 14: 

This shoe cushions the feet well giving a smooth feel. Its groove makes it more flexible. It is best for people with high arch. It is light and can be used to run even in hot seasons.

20.   Mizuno Wave Alchemy 12: 

This super light shoe prevents any feet pain, making it easy to walk in. When used to run, it is fun (because it is very light) thus enhancing your performance as an athlete. The soft and smooth component materials make it friendly to the skin preventing blisters on the midsole. Though not as expensive as top brands, it is of good quality.

Your health priority will determine your choice of shoes.


Table Of Contents

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Chapter 1 – 20 Best Plantar fasciitis Shoes


Crow’s Feet: Prevention, Removal and More

Crow’s Feet: Prevention, Removal and More

Updated: 31 July, 2019

We talk about the prevention and removal of crow’s feet in this post. Hope you find it helpful!

The term crow’s feet is used to describe little wrinkles on both sides of the eyes. It is also referred to as ‘laugh lines’. Think of the number of times the fragile skin surrounding your eyes have been hit by the intense and harsh rays of the sun or how many times it has contracted when you smile or squint and still stood firm. With time your skin succumbs to nature’s toll on it and starts to wrinkle. Soft and fragile body parts have less collagen, therefore they tend to shrink and wrinkle first. Since the skin surrounding your eyes fall into this category, it will develop lines first.

When you smile, you will notice lines from the sides of your eyes to your forehead. If those lines disappear after smiling, they are just smile lines. If they remain even when you are not smiling, then you have crow’s feet. This is a common occurrence in people between 35-40 years, though it may occur earlier in some people.

The Major Causes of Crow’s Feet

Smiling: It is possible to smile repeatedly in few minutes, if you are happy or in a good mood. You can’t keep tabs on the number of times you smile per day. People smile differently. Some smile with their entire face muscle while others smile mostly with their eyes thus stressing the eye muscle. Those who smile often with their eye muscle, develop crow’s feet earlier than those who don’t. This is due to the constant contraction of the eye muscle.

Squinting: If you do not notice the tension in the surrounding eye muscles when you smile, you will definitely notice the strain when you squint. It is common for people to squint under sun or whenever they cannot see well. Continuous squinting leads to continuous contraction of the skin on the sides of the eyes. The harsh sun strips the fragile skin surrounding the eyes of moisture. These actions cause wrinkles and lines around the eye.



Sleeping: You may have noticed sleep lines on your face when you wake up. This is caused by the pressure exerted by the sheets on your skin. Sleeping on your face will give your face sleep lines and wrinkles. As your skin gets pulled on the pillow case, creases and folds occur.

Hormones: This is a very important factor in crow’s feet development. It cannot be controlled and will surely manifest. If you are from a family with a record of early wrinkling and aging, there is little you can do to change that. Crows feet is the beginning of the aging process on the face. You can only try to minimize it or go through cosmetic procedures that will diminish it.

How to Prevent Crow’s Feet(Priority Health)

Crow’s feet is inevitable as you age, there is no getting around it. You may be able to delay it or diminish its appearance. However the following preventive measures can be taken to avoid the early occurrence of this wrinkle;

  • Wear wide-brimmed hats to keep sun rays away from your eye region whenever you are under the sun.
  • Wear sunglasses with shielded sides if you must step out under the sun.
  • Use eye creams or sunscreens (specially made for the eye) daily, especially if you will be under the sun for the day.
  • Wear glasses or contacts to help you see clearly and prevent squinting.
  • Try not to touch, pull or rub the delicate skin surrounding your eyes.
  • Remove eye make-up each night with specially formulated make-up remover mild on the skin beside the eye.
  • Smokers develop crow’s feet early. Do not smoke if want to delay it. You should consider quitting if you smoke.
  • Avoid smoke-filled rooms. If for any reason you have to be in such rooms, do not spend much time there.
  • Engage in daily facial exercises. They generally reduce facial tension, make the face more relaxed and prevent early crow’s feet.
  • Eat antioxidant rich foods and fruits. They prevent excessive oxidation due to free radical movement. They repair the skin and delay aging by preventing the occurrence of lines and wrinkles on the skin.
  • Avoid foods that contain lots of simple sugars and fat. They lead to quick skin damage and unnecessary skin folds.
  • Drink lots of water daily to avoid dehydration. The skin creases and wrinkles when dehydrated. If you must drink coffee, make sure to increase your water intake as coffee depletes the skin’s moisture.
  • Reduce your alcohol intake. Alcohol is a strong diuretic that strips the body of moisture, leaving it dried and wrinkled. Occasional red wine is safe as it contains a good level of antioxidants.
  • Try to sleep for 6-8 hours daily to minimize the effects of hormones which cause stress in the body. If you are constantly subjected to stress, your skin will wrinkle easily starting with the fragile skin parts e.g. skin surrounding the eyes. A good sleep also increases the production of Human Growth Hormone (HGH), a very strong hormone that repairs damaged skin and helps maintain skin elasticity.

How to Treat Crow’s Feet

Crow’s feet is something to embrace as you age. However it becomes worrisome when it comes early or becomes very pronounced. It can be treated in the following ways;

Use topical creams: Prescription and over-the-counter topical creams are used to treat and manage crow’s feet. Tretinoin is used to fight wrinkles as it stimulates new skin production. Many moisturizers are also effective against crow’s feet. They keep the skin hydrated, preventing early and unnecessary wrinkling of the eye skin. Using exfoliating creams remove the outer dead skin, leaving the new smooth skin without folds or wrinkles. These creams can only treat moderate crow’s feet but will only improve severe ones slightly.

Botox: This treatment is effective against early crow’s feet in people aged 30-50 years. It is not effective on deep eye wrinkles in older patients. Botox is injected directly into surrounding eye skin with a small needle. It makes the skin muscle relax and prevent contraction. This reduces the appearance of wrinkles and can even make them disappear completely. Botox will stop you from making facial expressions. The effect can last up to 3 months.

Chemical peels: Crow’s feet can be improved by chemical peels. They promote younger and healthier skin with a suppler look. Chemical peels come as superficial, medium-depth or deep peels. When placed on the face it removes the outer layer of the old skin, leaving behind a smooth skin surface.

Dermal filters: Like botox, dermal filters can be injected into the skin with a small needle. There are different filters with some lasting more than others. Dermal filters are more effective against static crow’s feet that are visible even when the face is at rest. Consult your doctor to know which filter is best for you. The effects of dermal filters can last from 3-12 months or more.

Laser resurfacing: This removes the outer layer of the skin to reveal the smooth skin beneath it. Laser treatment is very effective for crow’s feet as it heats up several skin layers promoting collagen production. This is a serious process and is best performed by professionals with proper knowledge of the procedure. The effect can last up to 10 years. To achieve the best result, this procedure may be combined with botox which takes you closer to your priority health goals.


Table Of Contents

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Chapter 1 – The Major Causes of Crow’s Feet

Chapter 2 – How to Prevent Crow’s Feet(Priority Health)

Chapter 3 – How to Treat Crow’s Feet


11 Natural Appetite Suppressant Foods for Weight Loss

11 Natural Appetite Suppressant Foods for Weight Loss

Updated: 17 January, 2020

If you are trying to lose weight and are struggling to curb your cravings, here are 11 natural appetite suppressant foods to control your appetite. These are foods and fruits that have been proven to be effective in dealing with appetite issues, although they may not be as effective as appetite suppressant supplements. They make you full, thereby helping you eat fewer calories. Add these appetite suppressant foods  to your diet, and you’d fall in love with your body again soon.

So, let’s get straight into it:

Natural Appetite Suppressant Foods Weight Loss

1.   Almonds



Almonds are a rich source of antioxidants. They contain magnesium and vitamin E.

Almonds have been proven to help with the feelings of fullness, helping you eat fewer calories and ultimately lose some extra pounds. They should be an important part of your diet if you are serious about maintaining a healthy weight.

2.   Coffee


Coffee is one of the natural appetite suppressants that work well. Rather than taking sugary drinks you should drink coffee instead. Coffees contain caffeine and powerful antioxidants.

Drinking a decent amount of coffee has been shown to help speed up metabolism and suppress appetite. Make coffee your friend and see the awesome impacts it’ll make on your weight.

3.   Ginger


Another important food that works as an effective appetite suppressant is ginger.

Ginger is popular for its awesome digestive powers. It works as an effective stimulant that super-charges the body and boosts digestion, cutting your cravings in the process.

4.   Avocado


Avocado is rich in fiber and monounsaturated fat, a heart-healthy fat.

Avocados are effective in cutting cravings and suppressing appetite. The monounsaturated fat contained in avocados send a message to your brain that the tummy is full, thereby making you eat less.

5.   Cayenne Pepper

cayenne pepper

A recent research published in the journal of Physiology & Behavior shows that a meagre half teaspoon of cayenne pepper can significantly speed up body metabolism, helping to burn as many as 10 calories in the process.

Be sure to add caynne pepper to your diet and you’d find it much easier to lose weight as well as acting as natural appetite suppressants.

6.   Apples 


This are one of the prominent appetite suppressant foods. Apples are rich with pectin and soluble fiber. They have been shown to be effective in suppressing hunger as they create a feeling of fullness in you.

This prevents you from over-eating, and helping you put your weight in check.

Additionally, apples boost energy levels in the body as well as regulating your glucose. If you want to suppress your appetite, eating apples is a great way to do that. It works!

7.  Eggs


Recent research shows that eating an egg or two for breakfast has the potential of helping people who are trying to eat less and lose weight to feel full throughout the day.

Eggs make you fuller and curb your cravings. When you eat less, you take in fewer calories, and drop the extra pounds. Losing weight is about creating a calorie-deficit, and that’s what an appetite suppressant helps you do.

8.   Water

One of the best ways to suppress your appetite is staying hydrated. Drinking enough water helps you stay full, helping you reduce the amount of food you can eat.

Importantly, water is a powerful antioxidant that cleanses your body system and makes function optimally.

Fall in love with water. Ensure you a glass of water first thing when you wake up in the morning.

9.   Sweet Potatoes

Nutritionists say that potatoes have a starch that blocks digestive enzymes, keeping them longer in your stomach which makes you full.

They are also rich with vitamins A and C.

10.   Salmon


Salmon is high in omega-3 fatty acids. Eating salmons boosts the amount of leptin in your body. Leptin is effective in the suppression of hunger.

Salmon is another appetite suppressant food that can be a great addition to your diet if you are looking to lose weight by suppressing your appetite.

11.  Green Tea

green tea

Not a fan of coffee? Not a problem! Green tea to the rescue. It works great as a fat burner.

Green tea contains catechins helpful in impeding the conversion of glucose into fat cells. This prevents your blood sugar from shooting through the roof.

Taking a cup or two of green tea daily can help curb your mindless snacking. This is why it made it to the top list of natural appetite suppressants that really work

Final Thoughts

There you have it, my top natural appetite suppressant foods for weight loss. One big mistake people trying to lose weight make is looking for instantant results, that’s why they fall for different weight loss scams.

You need to understand that it could take a while to hit your goal, you just have to continue to do the right thing, staying focused and dedicated.

Another thing that really make a big difference and help you hit your goal faster is using the strongest appetite  suppressant.

They will help suppress your appetite, cut your calorie intake, boost your energy levels, and ultimately help you burn fat fast.

Click Here to Learn More About Appetite Suppressant pills and how they can help you lose weight

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Chapter 1 – Natural Appetite Suppressants Foods for Fat Loss 

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