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“Happiness is not something ready-made. It comes from your own actions.”
Dalai Lama

25 Simple Tips to Make Your Diet Healthier

1. Slow Down
The pace at which you eat influences how much you eat, as well as how likely you are to gain weight.

In fact, studies comparing different eating speeds show that fast eaters are up to 115% more likely to be obese than slow eaters (1Trusted Source, 2Trusted Source, 3Trusted Source).

Your appetite, how much you eat and how full you get is all controlled by hormones. These hormones signal your brain whether you’re hungry or full.

However, it takes about 20 minutes for your brain to receive these messages, so eating more slowly would give your brain the time it needs to perceive that you are full.

Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals and help you lose weight (4Trusted Source, 5Trusted Source).

Eating slowly is also linked to more thorough chewing, which has also been linked to better weight maintenance (6Trusted Source, 7Trusted Source).

Therefore, simply by eating slower and chewing more often, you can reduce your risk of eating too much and gaining excess weight.

2. Choose Whole-Grain Bread — Not Refined
You can easily make your diet a bit healthier by choosing whole grain bread in place of traditional refined-grain bread.

They are also a good source of fiber, B vitamins and several minerals, such as zinc, iron, magnesium and manganese.

There are many varieties of whole-grain bread available, and many of them even taste better than refined bread.

Just make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains. It’s also preferable that the bread contains whole seeds or grains.

3. Add Greek Yogurt to Your Diet
Greek yogurt (or Greek-style yogurt) is thicker and creamier than regular yogurt.

It has been strained to remove its excess whey, which is the watery part of milk. The end result is a yogurt that is higher in fat and protein than regular yogurt.

In fact, it contains up to three times the amount of protein found in the same amount of regular yogurt, or up to 9 grams per 100 grams (12Trusted Source, 13).

Eating a good source of protein helps you feel fuller for longer, helping you manage your appetite and eat fewer calories overall (14Trusted Source, 15Trusted Source).

Furthermore, since Greek yogurt has been strained, it contains fewer carbs and lactose than regular yogurt, making it suitable for those who follow a low-carb diet or are lactose intolerant.

Simply replace some snacks or regular yogurt varieties with Greek yogurt for a hefty dose of protein and nutrients.

Just make sure to pick the non-flavored varieties, as flavored ones may be packed with added sugar and other unhealthy ingredients.

4. Don’t Shop Without a List
There are two important strategies to employ when you go grocery shopping: make your shopping list ahead of time and don’t go to the store hungry.

Not knowing exactly what you need makes room for impulse buying, while hunger can further exacerbate your impulses.

To make sure you don’t give in to your impulses, plan ahead and write down what you need beforehand.

By doing this and sticking to your list, you will not only buy healthier items but also save money and have healthier foods around the house.

5. Eat Eggs, Preferably for Breakfast
Eggs are incredibly healthy, especially if you eat them in the morning.

They are rich in high-quality protein and many essential nutrients that people often don’t get enough of, such as choline.

When looking at studies comparing various types of calorie-matched breakfasts, eggs come out on top.

Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories over the next 36 hours, which can be quite helpful for weight loss (16Trusted Source, 17Trusted Source, 18Trusted Source).

One study in healthy and fit young men showed that eggs caused significantly more fullness, less hunger and a lower desire to eat, compared to a breakfast consisting of cereal or croissants (19Trusted Source).

In fact, the men who had eggs for breakfast automatically ate 270–470 fewer calories at lunch and dinner buffets, compared to those who ate other breakfasts.

Therefore, simply replacing your current breakfast with eggs may result in major benefits for your health.

6. Increase Your Protein Intake
Protein is often referred to as the king of nutrients, and it does seem to have some superpowers.

Due to its ability to affect your hunger and satiety hormones, it’s the most filling of the macronutrients (20Trusted Source, 21Trusted Source).

One study showed that simply increasing protein intake from 15% to 30% of calories made people eat 441 fewer calories per day, without actively restricting their intake (22Trusted Source).

What’s more, protein helps you retain muscle mass, which determines the rate of your metabolism. A high protein intake may increase the number of calories you burn by 80–100 per day (23Trusted Source, 24Trusted Source).

This is especially important for preventing the loss of muscle mass that can occur during weight loss and as you age (25Trusted Source, 26Trusted Source).

Aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings and make you less likely to overeat.

Good sources of protein include dairy products, nuts, peanut butter, eggs, beans and lean meat.

7. Drink Enough Water
Drinking enough water is important for your health.

Many studies have shown that drinking water may benefit weight loss, weight maintenance and even slightly increase the number of calories you burn daily (27Trusted Source, 28Trusted Source, 29Trusted Source).

Studies also show that drinking water before meals can reduce appetite and calorie intake during the subsequent meal in middle-aged and older adults (28Trusted Source, 30Trusted Source).

That said, the most important thing is to drink water instead of other beverages. This may drastically reduce your sugar and calorie intake (31Trusted Source, 32Trusted Source, 33Trusted Source).

People who drink mostly water have been shown to consume 200 fewer calories per day, on average, than those who drink other beverages (34Trusted Source, 35Trusted Source).

8. Bake or Roast Instead of Grilling or Frying
The way you prepare your food can drastically change its effects on your health.

Grilling, broiling, frying and deep-frying are all popular methods of preparing meat and fish.

However, during these types of cooking methods, several potentially toxic compounds are formed, such as polycyclic aromatic hydrocarbons (PAHs), advanced glycation end products (AGEs) and heterocyclic amines (HCAs) (36Trusted Source).

All of these compounds have been linked to several diseases, including cancer and heart disease (37Trusted Source, 38Trusted Source, 39Trusted Source, 40Trusted Source).

Healthier cooking methods include baking, broiling, simmering, slow-cooking, poaching, pressure cooking, stewing and sous-vide.

These methods do not promote the formation of these harmful compounds and thus make your food healthier (41Trusted Source, 42Trusted Source, 43Trusted Source, 44Trusted Source).

Nevertheless, there is nothing to say you can’t enjoy the occasional grill or deep-fry, but try to use those methods sparingly.

9. Take Omega-3 and Vitamin D Supplements
A surprising number of people around the world are deficient in vitamin D, including 42% of the US population (45Trusted Source, 46Trusted Source).

Vitamin D is a fat-soluble vitamin that is very important for bone health and the proper function of your immune system. In fact, every cell in your body has a receptor for vitamin D, indicating its importance (47Trusted Source, 48Trusted Source, 49Trusted Source).

Vitamin D is found in very few foods, but fatty seafood generally contains the highest amounts.

Omega-3 fatty acids are another commonly lacking nutrient found in fatty seafood. They have many important roles in the body, including reducing inflammation, maintaining heart health and promoting brain function (50Trusted Source, 51Trusted Source, 52Trusted Source, 53Trusted Source).

The Western diet is generally very high in omega-6 fatty acids, which promote inflammation and have been linked to many chronic diseases (54Trusted Source).

Omega-3s help fight this inflammation and keep the body in a more balanced state (55Trusted Source).

If you don’t eat fatty seafood regularly, you should consider taking a supplement. Omega-3s and vitamin D can often be found together in a supplement.

10. Replace Your Favorite “Fast Food” Restaurant
Eating out does not have to involve unhealthy foods.

Consider “upgrading” your favorite fast food restaurant to one with healthier options.

There are many healthy fast food restaurants and fusion kitchens offering delicious and healthy meals.

They may just be a great replacement for your favorite burger or pizza joint. What’s more, you can generally get these meals at a very decent price.

11. Try at Least One New Healthy Recipe Per Week
Deciding what to have for dinner can be a constant cause of frustration, which is why many people tend to use the same recipes again and again.

Chances are you’ve been cooking the same recipes on autopilot for years.

Whether these are healthy or unhealthy recipes, it’s always healthy to try something new.

Aim to try making a new healthy recipe at least once per week. This can change up your food and nutrient intakes and hopefully add new and healthy recipes to your routine.

Alternatively, try to make a healthier version of a favorite recipe.

12 Natural Ways To Maintain Youthful, Glowing Skin

1. Use a safe, mineral-based sunscreen daily.
A clean, mineral-based SPF should be applied daily, all year round. "Ultraviolet radiation is unequivocally carcinogenic," explains board-certified dermatologist Heidi Waldorf, M.D. "If you don't care about cancer, think vanity—UV rays are the primary cause of the texture and color changes of skin aging." To protect your skin, Waldorf recommends using a mineral-based sunscreen (look for active ingredients like zinc oxide or titanium dioxide) that is SPF 30 or higher and applying it as the final step in your skin care routine every morning. Because mineral sunscreen is a physical barrier, it should be applied as the last step before makeup: Any skin care actives you try to apply after won't pe*****te.

2. Try supplementing collagen.*
The most abundant protein in your body—and your skin—is collagen, and, unfortunately, our natural reserves of this essential protein deplete as we age. Collagen supplements are chock-full of amino acids, which has been shown to promote our hair, skin, and nail health.* By ingesting the hydrolyzed collagen peptides, the supplement is absorbed by the body and can can support the skin's cellular renewal process, stimulating our cell's fibroblasts (or what makes collagen and elastin in the body), thereby promoting a healthy, glowing, firm complexion.*

3. Exfoliate.
"I am not recommending a harsh scrub or cloth," explains board-certified dermatologist Nancy Samolitis, M.D., who lists exfoliation as one of her top tips for glowing skin. "Light exfoliation daily, with either a nonirritating acid cleanser or toner that dissolves dead skin cells on the surface, [will] lead to glowing skin." How so? Removing the outer layer of dead skin cells will help smooth skin texture, increase the absorption rate of your skin care products, and brighten up your complexion.

4. Take care of your gut.
Research shows that underlying gut health issues can manifest on the skin in many ways, from acne to eczema. The connection even has a name: the gut-skin axis. Overall gut health is nuanced and complex, and it's important (for so, so many reasons) for everyone to take the time to learn how to care for and nourish your own unique gut flora. However, for the purpose of this article, here's a general guideline: Anything that will damage your gut (sugar, processed food) may also damage your skin. Also, see: Here's why you should heal your gut if you want clear skin.

5. Incorporate healthy fats into your diet.
"Healthy fats like those found in nuts, flaxseed, and avocados can help to replenish your body's ability to make healthy and strong cell membranes, [which] can protect against environmental damage by restoring the skin barrier," Samolitis explains. Waldorf agrees, explaining that "not eating adequate healthy fats can cause the skin and hair to be dry, and increasing these fats in the diet may help in certain skin conditions characterized by excessive dryness." Other healthy-fat foods to know for glowing skin include salmon, chia seeds, olive oil, and whole eggs.

6. Keep your skin microbiome balanced.
Just like the gut, a healthy, balanced skin microbiome is essential to maintaining healthy, balanced skin. These microscopic bacteria keep skin hydrated and supple, fight off free radicals, stave off infection, and even protect against harmful UV rays. Keep yours in check by avoiding harsh soaps and scrubs, which can strip away the essential oils and bacteria that make up the skin microbiome. On the flip side, use skin care products that are formulated specifically to boost the skin microbiome, such as those that contain pre- and probiotics (here's our list of the best products to support a healthy skin microbiome).

7. Apply skin care products right after bathing.
Perhaps one of the most essential components of healthy skin is moisture. In addition to a quality skin care routine, the timing in which you apply your products can affect moisture retention. Waldorf's top tip: Take to your skin care routine immediately after hopping out of the shower. "Applying a moisturizer daily on face and body after washing replenishes and seals in moisture," she says. "It is much better to maintain good skin than to try to catch up after skin is dry, inflamed, and uncomfortable."

8. Practice a facial massage routine.
Not only does it feel enjoyable, but facial massage can lessen tension and increase circulation, thereby helping to keep skin cells healthy and aiding in lymphatic drainage. Commit to a daily facial gua sha routine or use a jade roller. It only takes a few minutes a day, and the post-facial massage glow (courtesy of aforementioned increased circulation) will be so worth it.

9. Eat antioxidant-rich foods.
"The more colorful, the better," Samolitis says. "My favorites are dark, leafy greens and berries." Indeed, fruits and vegetables are considered the best sources of antioxidants. Some antioxidant-packed foods to incorporate into your diet include blueberries, kale, spinach, and—bonus—dark chocolate.

10. Stay active.
Exercise increases blood flow throughout the body, thereby bringing vital oxygen, nutrients, and minerals to the skin. Bottom line: Working out leads to brighter, better-looking skin.

11. Use vitamin C.
One of the best topical ingredients for glowing skin, plain and simple, is vitamin C—which works on all skin types to even out and brighten tone. The research to back up these claims is sound and vast: Vitamin C can fade hyperpigmentation, protect against environmental aggressors, brighten skin tone, and promote collagen and elastin production. Bottom line: It's key for glowing skin.

12. Don't pick your skin.
As a general rule of thumb, once your products are applied, keep your (most likely dirty) hands off of your face. "Picking at the skin—pimples, injuries, or just itchy areas—causes worsening of the problem and ultimately can [lead to] infection and scars," Waldorf says.

Hair care tips:

1. Egg treatment
Use the entire egg to condition your hair. If you have dry or brittle hair, use egg whites to moisturize your hair. Use ½ cup of any egg mixture (egg white, entire egg) and apply to clean, damp hair. Leave it for 20 minutes and rinse with cool water. Try this one of the most effective beauty tips for hair and notice the change,

2. Cleanliness is important
The most important reason for hair fall is dandruff and itchy scalp. Therefore, maintain good cleanliness for beautiful and healthy hair.

3. Avoid hot water
Skip hot water showers, because hot water will make your hair dry and brittle as it strips protective oils from your hair - says Dr. Suttar. Thus, prefer a temperature which is just a bit warmer than your body temperature.

4. Bottle gourd treatment
Extract some bottle gourd juice and apply it into your hair. Keep this solution for half an hour and wash it off thoroughly. This is one of the simple beauty tips for hair that would do wonders.

5. For that shiny soft hair
Prepare a mixture of 1 cup of your daily conditioner and 2-3 tablespoons of honey. Apply this mixture evenly on your wet hair. Leave it for 30 minutes and wash it off thoroughly. This mixture will close down your hair's cuticle and give your hair that amazing shine.

6. Baking soda therapy
One of the beauty tips for hair is Baking soda therapy. Make a mixture of 3 tbsp. of baking soda and some water. Rinse your hair with this solution after shampooing. Let it set in for at least 5 minutes before the final rinse. This therapy will help to remove the excess shampoo and styling product from your hair.

7. For bouncy hair
Apply a one to one mixture of warm water and apple cider vinegar to your hair. Rinse it thoroughly after 5 minutes to get rid of the apple cider smell.

8. Don't wash your hair frequently
Wash your hair every 2-3 days, for proper regulation of natural hair oils. Washing your hair less often will also help regain your hair's natural body and luster.

9. Make your conditioner
For a protein packed conditioner, mix eggs and yogurt and rub it into your scalp. Leave on for five or 10 minutes, and then wash it off completely.

10. For strong hair
Use almond oil to treat dry and damaged hair. It is a very simple procedure, pour some almond oil in a bowl and heat it for 40 seconds. Then evenly distribute on your hair. Leave it for 30 minutes and then rinse normally with shampoo and conditioner using cold water.

11. Say bye-bye to dull hair with lemon juice
After the final rinse, apply 1 tbsp lemon juice to your hair. Simply towel dry your hair and style as normal to get rid of dry hair.

7 Tips for Good Self-Care

1. Self-care is about looking out for Number One.

The idea behind self-care is that if you don't take care of your needs first, you can't effectively help others. (See my "Me Before Mommy" article about the necessity of putting your self-care first when you have kids.) Think of when you are on an airplane. The flight attendants tell you that in the event of an emergency, put your oxygen mask on before helping others. The same concept applies to mental health.

2. Proactive self-care is better than reactive self-care.

When you are proactive about your self-care, you regularly build in times in your schedule to take care of yourself, instead of waiting until you are burned out or stressed out. When you wait until a crisis to kick in your self-care, this is called reactive self-care. When you practice consistent proactive self-care, the crisis situations feel more manageable, and you keep burnout at bay.

3. Self-care is different for everyone.

One person's healthy self-care practices may not be helpful for someone else. And that's okay. If you're an extrovert (you relax by being around other people), part of your self-care may be getting together with a group of friends. If you are an introvert (you relax by having alone time), part of your self-care might be to curl up with a good book. What works for you is what works for you.

4. Self-care includes seeking therapy.

If you are having some barriers to practicing self-care, like feeling guilty about taking time out for yourself or not feeling quite sure how to do self-care, contacting a mental health professional can help you learn more about yourself, and patterns of behavior that may be "speedbumps" on the way to taking good care of yourself.

5. Good self-care teaches you about setting boundaries.

When you practice good self-care, you set limits around your time and what you need. Healthy people in your life respect boundaries. They may not necessarily like that you said "no" to an activity, but they accept your "no" as you taking good care of yourself. The more you set these healthy boundaries, you'll find that people are more respectful of your time. You are also role-modeling a healthy lifestyle for your friends and family.

6. Good self-care can be written down in a list.

Take some time to write down activities or interests that give you energy, rather than drain it. Your list might include walking your dog, talking with a supportive friend, or watching a favorite movie. Keep this list nearby and in your phone or another device. When you are starting to feel stressed, or you want to practice some proactive self-care, go to your list. Having good-self care strategies at your fingertips can quickly help you decrease your stress level.

7. Good self-care takes practice. You may be the type of person who likes to do things well the first time, and if you can't do them well all the time, then you drop it altogether. You probably also tend to be very reactive to stress. Practicing good self-care takes time - if you haven't done it on a regular basis, it will take a bit to get into the routine. Schedule self-care times. If you "backslide" and don't practice self-care for a week, it's okay, just get back into it. It doesn't mean all your self-care was for nothing - it means that you are human.