As a man, your risk of developing prostate-related issues increases as you age. That’s why medical professionals often recommend having your prostate checked if you are over 40 years old. However, long before then, you should already be taking active steps to reduce your risk factors so you can enter your golden years with one less worry. To that end, here are seven prostate health tips you should regularly follow before your 40th birthday. 1. Maintain a Healthy Weight Obesity is a known risk factor for many health issues, including prostate cancer. According to a study by the European Association for the Study of Obesity, every additional 3.9 inches on a man’s waist increases his risk of dying from prostate cancer by 7%. That’s why it’s important to maintain a healthy weight based on your ideal body mass index (BMI), where you measure your height against your weight. A normal weight is a BMI between 18.5 and 24.9, whereas anything over 30 is considered obese. 2. Include More Vegetables in Everyday Meals Vegetables are packed with vitamins and minerals necessary for a healthy body. Many leafy greens, including spinach, arugula and kale, are low in calories yet contain high fiber and phytonutrients that can help keep your prostate healthy. Certain cruciferous vegetables like broccoli and Brussels sprouts are rich in antioxidants that can help reduce the risk of cancer and heart disease. More importantly, eating vegetables regularly supports healthy aging by helping delay the shortening of telomeres. These are the protective caps on DNA that shorten as you grow older. The cell dies once the body’s telomeres are gone, so eating foods that delay their reduction is crucial for aging gracefully. 3. Eat Less Red Meat It’s like every time you’re looking at health tips, there’s always a recommendation about reducing red meat consumption. There’s a good reason for that — eating lots of red meat and processed meats increases your risk of developing cancer. A 2022 study published in the National Library of Medicine suggests increasing processed meats intake by 50 grams per day can result in a 4% higher risk of developing total prostate cancer. Additionally, research by the American Cancer Society (ACS) found men diagnosed with prostate cancer have up to 20% lower risk of prematurely dying by replacing red meat with poultry. 4. Exercise Frequently Staying active and regularly exercising provides a ton of health benefits, including boosting brain health, strengthening muscles and reducing the risk of diseases. Simply walking or doing an equivalent exercise for three hours a week can result in an 86% lower risk of developing aggressive prostate cancer. The best part is you don't even have to hit the gym to get your workout done. Simple activities at home, like squats and lunges, can help exercise your lower body muscles and ensure proper circulation. If you’re iffy about sweating so much, try swimming. The water supports up to 75% of your body and provides a complete workout without you breaking a sweat. 6. Manage Your Stress The older you get, the more you need to pay attention to your stress levels. While there is no direct correlation between prostate health and stress, being under chronic prolonged mental pressure can compromise your immune system, disrupting your body’s natural ability to heal. Plus, it increases your risk of chronic diseases. Learn to set aside time to destress. Whether that’s through meditation, quality sleep or just being around your loved ones, what’s important is that you take care of your mental health and ease daily pressures. 6. Have Regular Sex Several studies show that frequent ejaculation may be beneficial to prostate health. One study found that men who ejaculated at least 21 times in a month had a 20% lower chance of prostate issues than men who only ejaculated at most seven times in the same period. The reasoning behind this is quite straightforward — harmful carcinogens naturally build up in the prostate and regular ejaculation flushes them out. That’s the theory at least, but hey, if you ever needed a medical reason to have more frequent sex with your partner, there you go. 7. Quit Smoking Smoking is simply bad for your health. There are no ifs and buts about it. Most studies have yet to establish a direct link between smoking and prostate cancer. However, they do show that smokers have an increased risk of dying from prostate cancer. Smoking is also linked to dozens of health issues, any of which can increase the amount of carcinogenic compounds in the body and weaken the immune system. As you get older, be mindful of actions that impact your health and consider going cold turkey on smoking. Common Prostate Conditions Beyond following these prostate health tips, it’s equally important to understand the common conditions that can affect the prostate. The three most common culprits include: Prostatitis: This inflammation of the prostate gland causes severe discomfort and a burning sensation when urinating. Prostatitis is often caused by bacteria, though there’s also a non-bacterial version, which is more difficult to treat as the symptoms vary. Benign Prostatic Hyperplasia (BPH): This enlargement of the prostate puts pressure on the bladder, making it difficult to urinate. BPH is noncancerous and usually not life-threatening, but it’s crucial to get proper treatment nonetheless. Cancer: This malignant growth within the prostate can become more aggressive as the patient gets older, eventually spreading to other internal body systems. The ACS estimates over 299,000 new cases of prostate cancer in 2024. Prostate Condition Symptoms The prostate gland tends to grow larger with age. In your 20s and 30s, it’s about the size of a walnut. At 40, it might have grown to the size of an apricot and then a lemon by the time you clock 60. So, if you’re 50 or older and start to feel an enlargement down there, it might be a normal part of aging. Nevertheless, make sure to inform your doctor if you notice any of the following symptoms: Frequent urination during the day Constantly feeling like you need to pee Having obstructed urine flow Feeling pain whenever you urinate or ejaculate Needing to get up multiple times at night to pee Your doctor will perform the necessary diagnostic tests to determine the issue and discuss the next steps. Protect Your Prostate The reality is there’s no way to guarantee you won’t get a prostate-related issue. However, adhering to these prostate health tips may significantly lower your risk factors. As a bonus, these helpful recommendations will also improve your overall well-being. Keep these guidelines in mind and take action now to protect your prostate.
The possibility of coming up with breakfast ideas without eggs may initially seem zero. However, you’ll soon learn that this isn’t the case. As integral as this ingredient is, there’s a variety of dish choices you can make and enjoy in the morning. Is It Really Breakfast Without Eggs? Yes, it is possible to have your morning meal without eggs. So many breakfast options all around the world utilize this, which is understandable. After all, they offer plenty of protein, vitamins and minerals to the body. A great workaround is to come up with ideas that involve alternative ingredients. Many people decide to eliminate eggs from their diet altogether. For instance, a vegan diet abstains from using animal products, including eggs. Some people simply don’t like the taste and texture of their eggs, whether they’re sunny side up or scrambled. Plus, there’s the matter of egg allergies. They are much more common than you think, with about two percent of children allergic to eggs. This reaction can sometimes be a side effect for those with a chicken allergy, with many people calling it bird-egg syndrome. Some people can overcome their egg and chicken allergies over time. However, it’s better not to risk it if you’re experiencing rashes or stomach cramps from these different components now. Instead, make an eggless breakfast. Eggless Breakfast Options There are many sweet and savory breakfast ideas without eggs, so choosing what matches your palate and dietary needs is up to you. You can also come up with your own variation of these options. 1. Peanut Butter and Jelly Sandwiches The traditional peanut butter and jelly sandwich is free of eggs. It’s a top contender if you need a quick breakfast that you’re familiar with. But if you have some extra time, take your sandwich and toast it on each side with a bit of butter. It can add the perfect amount of warmth to your bread and take your breakfast up a notch. 2. Quinoa Porridge Quinoa is a good protein source in place of eggs, known as a whole grain food that can keep you full until lunch. They also pack fiber into your diet. To make this ingredient your breakfast, cook it with milk. Your quinoa porridge will be the perfect base for a couple of fruits and a drizzle of honey to make your morning a little sweeter. 3. Rice Pudding If quinoa is tougher to find, you can opt for rice pudding instead. Cook your pudding rice with some milk. You can incorporate some sweetened, condensed milk and evaporated milk for a creamier texture. Some people top this dish with banana and cinnamon, but you can choose other fruits. Some people also enjoy adding nuts for a bit of texture. 4. Zucchini Oats Zucchini oats are an excellent plant-based ingredient that is a substitute for regular oats. The great thing about zoats is how customizable they can be, too. For instance, add chocolate to sweeten the dish while improving heart health and fighting oxidative stress. If you want to add a little crunch, apples and nuts also go well on top of this breakfast option. 5. Tofu Scramble Vegans create wonders out of tofu. When crushed and fried, they offer the same texture as your scrambled eggs. Remember to add certain spices, such as turmeric powder, onion powder, garlic powder and black salt. When you have your tofu scramble, you can utilize it in different breakfast burritos, bowls and sandwiches or eat it on its own. 6. Beef and Veggie Breakfast Bowl If you eat meat, a beef and veggie breakfast bowl is a fantastic option. Well-seasoned ground beef that’s 85% lean and 15% fat can offer a good amount of protein. Bring it together with steamed rice and sauteed onion, mushrooms and peppers. You can also add some tofu scramble on top, but it still packs plenty of flavor. 7. Berry Smoothie Bowl For a colder breakfast option, go with a berry smoothie bowl. Refrigerate your blueberries, strawberries and raspberries the night before you want to eat them. Blending them cold with Greek yogurt and milk can make the texture of your smoothie a tad thicker. Top them with a few chia seeds or granola and the leftovers of your berry mix. 8. Garlic Cheese Toast Eggs on toast are a classic breakfast idea, but there are still other options that you can put on top of your warm slice of bread. For instance, a cheesy and buttery garlic mixture can take your breakfast to another level. Just mix some crushed and roasted garlic with butter, cream cheese, cheddar and Monterey jack to top your toast. Put it in the oven to get it nice and melted. 9. Rainbow Salad Avocado toast with eggs is an Instagram-worthy dish, but the rainbow salad is a worthy competitor. Picture a blend of red tomatoes, orange carrots, green cucumbers, blueberries, purple cabbage. This dish is absolutely colorful and delectable. Top it off with a balsamic vinaigrette when you’re ready to eat. 10. Yogurt Parfait If you need a breakfast that’s easy to meal prep, make fruit and yogurt parfaits in jars. You can store them in the fridge for a good amount of time too. Vanilla yogurt is sweet, complimenting crushed graham, crunchy granola and whole walnuts. You can also add extra berries in the middle and on top for extra vitamins. 11. Banana Pancakes Pancake batter is usually made with egg, milk, melted butter, flour, sugar, and salt. If you want a fruity spin to this traditional breakfast, these banana pancakes are one of the simple breakfast ideas without eggs that you can whip up in minutes. You can still use roughly the same recipe while substituting the egg for bananas. Plus, it will still taste great with some maple syrup or caramel. 12. Breakfast Potato Casserole Potatoes are incredibly versatile and they offer a high amount of protein. You can dice and cook them as is to make breakfast tater tots. However, if you have the time during the morning, a baked potato casserole with ham, cheese and onions is an excellent dish to invest your time in. Make this on the weekend to have a hearty breakfast with loved ones or yourself. Take a Crack at a New Recipe Idea It’s initially challenging to come up with breakfast ideas without eggs, especially if you’re already accustomed to having them in your morning dishes. At the same time, it’s great to step out of your comfort zone and try different flavors that are still healthy and delicious. Make an eggless breakfast idea above and enjoy. Updated on March 1, 2024
In a fast-paced world where time slips away faster than ever, balancing nutrition and convenience is challenging. Fortunately, you can quickly whip up a few healthy dinner ideas in minutes to satisfy your desire for nutritious meals. Here are five ways you can afford to create healthy food amidst your busy schedule. 1. Grilled Pesto Chicken Wraps These wraps are your perfect choice if you’re looking for a light yet flavorful dinner. This easy recipe requires shredded rotisserie chicken and pesto, which can be store-bought or homemade. Grilling the wraps not only adds crispness, but it also keeps the wrap intact. Ingredients: ½ cup grated mozzarella 1 cup shredded rotisserie chicken ⅓ cup basil pesto 1 avocado, pitted and sliced ½ cup canned artichoke hearts 2 large flour tortillas 2 teaspoons Italian seasoning Oil for grilling Optional: fresh basil or arugula Instructions: Place mozzarella, basil pesto, chicken, artichoke hearts and sliced avocadoes. Add Italian seasoning and add a handful of fresh basil or arugula. Preheat a grill pan. Fold the sides of the tortilla and roll as you would a burrito. Brush sides with oil. Grill them for four to six minutes until they appear golden brown. 2. Miso Noodles If you’re craving a Japanese-style dish but haven’t got much time, this healthy dinner idea is the perfect choice. It’s easy to put together and only requires essential ingredients. Even better, it only requires less than 30 minutes to put it together. Ingredients: 1 tablespoon groundnut oil 1 free-range egg 50 grams of chestnut mushrooms 1-inch ginger Chili flakes 2 spring onions, sliced 1 tablespoon light soy sauce ½ small and grated garlic clove 2 spring onions, sliced 1 handful beansprouts 1 teaspoon brown miso paste 100 grams egg noodles, cooked Ground black pepper and sea salt Instructions: In a small pan, boil water and gently put the egg in. Set a timer for six minutes. On the side, heat the groundnut oil in a wok over medium to high heat. Add the mushrooms and stir-fry for two minutes. Put the garlic, ginger, chili flakes, beansprouts and spring onions, then stir-fry for another minute. Add soy, miso and cooked noodles. Mix well and cook for a minute or two. Once the six-minute timer for the egg is through, pour the hot water away. Add cold water to the pan. Season the noodles and serve in a bowl. Peel the egg and put it on the top of your meal. Sprinkle chili flakes and spring onions. 3. Vegetable Stir-Fry This catch-all dish is one of the few healthy dinner ideas that is good for the body and your environment. It uses any scraps or veggies that might otherwise go to waste. It saves you a trip to the grocery store and time to prepare dinner after a tiring day at work. This low-carbohydrate meal is perfect after you hit the gym or want a veggie-filled plate to amp up your day. Ingredients: 4 spring onions, cut into 4 centimeters in length 2 tablespoons sunflower oil 1 garlic clove, crushed 1 carrot, cut into matchsticks 1 piece fresh root ginger, about 1 centimeter long, peeled and grated 100 grams baby corn 1 courgette, cut into matchsticks 2 tablespoons hoisin sauce 2 tablespoons low-salt soy sauce 150 grams sugar snap peas Instructions: Heat a wok on high heat, then add sunflower oil. Add garlic, spring onions, stir-fry and ginger for a minute, then reduce heat to medium. Take care not to brown the vegetables. Add red pepper, carrot and baby corn, then stir-fry for two minutes. Put sugar snap peas and courgette inside the wok, then stir it for three minutes. Afterward, move the ingredients from the center to the side of the wok using a spatula. Keep stirring. Add hoisin, soy sauce and one tablespoon of water in the center, then mix with the other ingredients. Cook everything over high heat for two minutes. Optional step: Sprinkle your meal with flaxseeds, which can help balance out gastrointestinal bacteria and improve hormonal balance. Serve with rice or noodles. 4. Cauliflower Fried Rice Unlike rice, cauliflower possesses some veggie flavor, which is why others use it as a low-carb alternative. This dish helps decrease the glycemic index, making it paleo-friendly. Feel free to add other vegetables to boost its nutritional value. Create a delicious cauliflower fried rice in your kitchen using the following: Ingredients: 1 pound cauliflower florets 1 small yellow onion, chopped 1 tablespoon olive oil 2 celery stalks, minced 2 carrots, chopped 1 inch fresh ginger, minced 1 garlic clove ½ cup frozen green peas 2 tablespoons soy sauce ½ teaspoon sea salt ½ teaspoon sesame oil 2 eggs Instructions: Use a shredding blade on your food processor to transform cauliflower florets into rice-like bits. In a large, deep skillet, heat olive oil. Saute onions, carrots and celery until soft, about five to eight minutes. Add garlic and ginger, then stir for a minute until fragrant. Add riced cauliflower, salt, frozen peas and soy sauce. Stir until combined well, then cover with a lid to cook for about three to five minutes. Mix and stir occasionally to prevent from sticking. Add water splashes to remove vegetables sticking to the pan's bottom. Move ingredients to the pan’s edge. Put some oil in the center, then crack the eggs in it. Use a spatula to scramble them and stir until cooked. Mix the scrambled eggs with the rest of the ingredients. Add seasoning if desired. Serve warm and feel free to sprinkle your favorite garnish, such as green onions or sesame seeds. 5. Spicy Chicken Noodle Soup Are you looking for something filling and delicious to prepare in 10 minutes? Look no further than this low-carb dish. It only includes ingredients you usually have at home, making it one of the easiest healthy dinner ideas to prepare. Ingredients: 1 can condensed low-sodium chicken noodle soup ½ cup fresh cilantro leaves 1 ½ teaspoons grated fresh ginger ½ cup grated carrot 2 soft-boiled or hard-boiled eggs, halved ¼ cup thinly sliced scallions ½ teaspoon toasted sesame seeds ½ teaspoon Sriracha Instructions: Prepare soup as stated in package instructions. Add ginger and heat until it simmers. Pour your soup into two wide, shallow bowls. Top each with carrot, cilantro, scallions and an egg. Add Sriracha and sesame seeds. Prepare These Healthy Dinner Ideas Today! Eating healthy doesn’t have to be a chore. Create these delicious recipes in your home to make your healthy eating journey more enjoyable. Which one are you most excited to try out? Updated on March 1, 2024
Migraines are much more than a headache. They’re an entire host of symptoms that may include dizziness, nausea and visual disturbances that prevent you from doing your daily tasks. How long can a migraine last? Unfortunately, it’s impossible to give a precise timeline — but you have clues based on research and other people’s experiences. This disorder is complex, comes in various types and can result from multiple causes, as much as the symptoms look similar. How long will your pain last? Let’s examine the typical migraine. How Long Does a Typical Migraine Last? Most migraines last for several hours. However, there are various stages to an attack that can last up to three days. Rarely, migraines will last longer, although people who experience this often have a more rare, complex form of the disorder. 1. The Stages of a Typical Migraine A typical migraine goes through four distinct phases in most sufferers. Here’s what you can expect from each one. Prodrome: This stage typically occurs a day or two before the whopper hits. You may feel vaguely “off,” feel more irritable or euphoric than usual, experience strange food cravings, neck stiffness, increased thirst and urination and excessive yawning. Aura: This phase occurs right before the pain hits. It can include anything from visual disturbances, dizziness, a pins-and-needles sensation, weakness or even paralysis on one side of the body, difficulty speaking, uncontrollable jerking motions and mild auditory hallucinations. Attack: During this stage, you may experience intense, throbbing pain, especially behind one eye or on one side of the head, grow nauseous, vomit, get dizzy or lightheaded and become sensitive to light, touch and sound. In rare cases, you may lose consciousness — if this occurs, please seek medical attention. Postdrome: As the pain subsides, you feel debilitating fatigue, confusion, brain fog and a general sense of being “not quite there.” This stage can last for a day or two before you feel normal. Migraines are the second-leading cause of disability worldwide. Those who experience them understand why — it’s often impossible to drive or work when an attack occurs. Some people have multiple episodes a month, greatly interfering with their quality of life. 2. What Are Some Common Migraine Triggers? Migraine triggers vary from person to person. For example, one individual may do fine with chocolate, while a mere whiff of the stuff sends another into an attack. However, here are some common precipitating factors: Stress Changes in schedule, especially those that impact sleep Hormones Bruxism or teeth-grinding Weather changes Dehydration Medication overuse Alcohol and caffeine Bright light exposure Certain smells Certain foods — chocolate, MSG, nightshade foods, dairy, artificial sweeteners or prepared meats are frequent triggers for some. What Is Atypical Migraine? Sometimes, an atypical migraine can last longer than a traditional attack. Other times, you have symptoms that may come and go, with or without associated head pain. While it’s beyond the scope of this article to take an in-depth look at atypical migraine, here are some types you should know about: Hemiplegic migraine: This variation results in partial paralysis, which typically reverses after an attack subsides. Those with this subtype may experience facial dropping typical of stroke. It’s urgent to seek medical care, as minutes count if you are dealing with the latter. Migraine with brainstem aura: Formerly called basilar migraines, this type is similar to hemiplegic migraine without the associated weakness. Movements may become uncoordinated, and vertigo and slurred speech may occur. Abdominal migraine: Although these typically strike children who may go on to develop another migraine type as adults, abdominal migraines can occur at any age. You may get nauseous, develop a stomach ache, lose your appetite and grow pale without the associated headache. Ocular migraine: These create the stereotypical visual disturbances without head pain. You may feel as if you see kaleidoscopes, dancing or flashing lights or experience blind spots. Vestibular migraines: This form of migraine causes you to lose your balance and fall. It can also cause auditory hallucinations. What Is Status Migrainosis? Occasionally, a migraine can last longer than a week. Status migrainosis refers to any migraine that lasts longer than 72 hours. How long can it last? Sometimes, for life. Treating this type of migraine presents special challenges. Those who experience status migrainosis run a high risk of medical trauma, as even professionals may suspect — or outright accuse — them of exaggerating their symptoms. Many try treatment after treatment without success. Unfortunately, status migrainosis can lead to isolation and mental health problems. Those with this condition often must make significant lifestyle changes, such as reducing their work hours, telecommuting or leaving the workforce altogether. While they can thrive with support, the invisible nature of their illness often leads to issues relating to others who doubt their experience. When Should You Seek Emergency Migraine Treatment? Fortunately, most migraines disappear on their own within 72 hours. All you need to do is wait it out in a dark room, tending to your comfort and taking pain medication as you are able to stomach it. However, some situations warrant a visit to the ER. You should seek medical attention for any migraine that feels like the “worst pain ever,” as it could be a sign of a stroke. Likewise, attacks that result in lack of consciousness or partial paralysis also warrant emergency treatment because of the stroke risk. If it is a stroke, doctors must administer some medications within the first four and a half hours, so please don’t delay. Home Remedies for Migraine Now that you know how long a migraine lasts, you still crave faster relief. Although these home remedies might not entirely alleviate your symptoms, they can make you feel better. Here’s what to do if an attack strikes: Supplements: Riboflavin or vitamin B2 and magnesium help some people. Some migraine sufferers take these regularly as preventatives. Herbs: Butterbur, ginger, lavender and peppermint work for some. You can sip tea, take a supplement or topically apply an essential oil roller. Caffeine: A hot cup of joe might be your best migraine relief, thanks to its ability to narrow your blood vessels. Cold compresses: A cool rag across the forehead or over your eyes can feel heavenly. Acupuncture or acupressure: Although driving to an appointment might be inadvisable on sunny days when the light stabs your eyes, acupressure can offer home relief. Pressing the webbing between your thumb and index finger works for some. Others include your third eye and the sides of your nose. Exercise: Although it might be the last thing you want to do, working up a sweat can sometimes help — if you are able. Relaxation: Meditation, gentle yin or restorative yoga or mindfulness-based stress reduction can sometimes bring relief. How Long Can a Migraine Last? A migraine typically lasts a few hours to days. However, sometimes, they can be longer or shorter, especially if you have an atypical type. Although most migraines disappear on their own, you should seek medical care for any migraine that lasts more than 72 hours. Otherwise, try one of the above home remedies or rest quietly and wait for the storm to pass. Updated on March 1, 2024
When beginning your fitness journey, you may come across various terminology — a common one being aerobic and anaerobic respiration. To get the most out of your workouts, it’s crucial to understand the difference between the two so you can tailor your sessions. What is Aerobic Respiration? The aim of aerobic exercise is sustained endurance, where your heart is steadily pumping and your breath matches the beat of your steps. Aerobic activities involve continuous, rhythmic movements that engage large muscle groups, promoting cardiovascular health and stamina. Aerobic activities stimulate your heart and lungs, enhancing their efficiency over time. The primary energy source during aerobic exercise is oxygen, as your body efficiently breaks down glucose and fats to produce energy. This process results in improved cardiovascular health, increased lung capacity and a boost in overall endurance. Aerobic workouts are great for weight loss. Depending on your weight and the intensity of your training session, you can burn between 220-600 calories per hour for a cardio workout. Forms of Aerobic Exercise Aerobic exercises focus on sustained endurance, promoting heart health and overall stamina. Some forms of aerobic exercise you can add to your training plan include: Brisk walking Running Cycling Swimming Dancing Stair climbing Elliptical Rowing Jump rope The Benefits of Aerobic Exercise The benefits of aerobic exercise go beyond just burning calories. Here are the multifaceted advantages of incorporating aerobic activities into your routine: Cardiovascular health: Aerobic exercise is a great tool for promoting heart health. Regular aerobic activities strengthen the heart muscle, improve blood circulation and reduce the risk of heart-related conditions. Improved lung capacity: As aerobic exercise requires sustained oxygen intake, it enhances lung function and capacity. This leads to better respiratory efficiency and increased oxygen supply to the body. Weight management: Aerobic activities, such as running or cycling, burn calories and contribute to weight loss and maintenance. Enhanced endurance: The prolonged nature of aerobic exercise improves overall endurance. Individuals engaging in regular workouts often find themselves capable of sustaining physical activity for longer periods without fatigue. Mood enhancement: Aerobic exercise triggers the release of endorphins, your body’s natural mood lifters. This release can help alleviate stress, reduce anxiety and contribute to an overall positive mental state. Improved sleep: Regular aerobic activity has been linked to reduced risk of insomnia and better sleep quality. It can aid in falling asleep faster and enjoying deeper, more restorative sleep. Reduced risk of chronic diseases: Regular participation in aerobic activities is associated with a reduced risk of chronic conditions like type 2 diabetes, certain cancers and metabolic disorders. Increased energy levels: Aerobic exercise improves the efficiency of energy production, leading to increased energy levels throughout the day. What is Anaerobic Respiration? Anaerobic exercise involves short, intense bursts of energy without relying on a continuous oxygen supply. During this type of respiration you’ll typically push your limits and challenge your muscles to their maximum capacity. Anaerobic exercises demand significant effort from your muscles, tapping into the energy stored in your body without needing sustained oxygen intake. As a result, it builds strength, power and muscle mass while promoting fast-twitch muscle fiber development. Forms of Anaerobic Exercise While aerobic exercise focuses on endurance, anaerobic exercises are all about quick bursts of intense effort, building strength and power. Here are some forms of anaerobic exercise to elevate your fitness routine: Interval sprinting Weightlifting High-intensity interval training (HIIT) Plyometrics Circuit training The Benefits of Anaerobic Exercise When it comes to building strength and achieving a well-rounded level of fitness, anaerobic activities take center stage. The benefits of adding anaerobic exercise to your routine include: Muscle strength and definition: Anaerobic activities, especially resistance training and weightlifting, promote the development of muscle strength and definition. This strength is essential for functional movement and physical performance. Increased metabolic rate: The intensity of anaerobic exercise can elevate your metabolic rate. This elevation means your body continues to burn more calories even after you’ve completed the workout, contributing to weight management and fat loss. Improved bone density: Weight-bearing anaerobic exercises, such as weightlifting, have a positive impact on bone density. Strong bones are particularly important for preventing conditions like osteoporosis. Fast-twitch muscle fiber development: These exercises stimulate fast-twitch muscle fiber growth, crucial for quick, explosive movements. This growth is beneficial for activities requiring power and speed. Improved joint function: Engaging in resistance training can improve joint stability and function. Joint function is especially important if you’re looking to prevent or manage conditions like arthritis. Enhanced power and speed: Anaerobic exercises, like sprinting and HIIT, enhance power and speed, improving athletic performance and agility. Body composition changes: Anaerobic exercise contributes to changes in body composition by increasing lean muscle mass and reducing body fat percentage. Better insulin sensitivity: Resistance training can improve insulin sensitivity, making it beneficial for individuals at risk of or managing type 2 diabetes. Aerobic and Anaerobic Respiration: The Main Differences The main differences between the two include: Duration: Aerobic exercises are characterized by longer durations, often lasting 20 minutes or more, while anaerobic exercises are short, intense bursts lasting seconds to a few minutes. Intensity: Aerobic exercises maintain a moderate intensity level, allowing for sustained effort, while anaerobic exercises involve high-intensity, explosive efforts that push your limits. Energy source: Aerobic workouts rely on oxygen to produce energy, using a combination of carbohydrates and fats. In contrast, anaerobic exercise taps into stored energy sources within the body, using carbohydrates without relying on oxygen. How Often Should You Workout? Both aerobic and anaerobic respiration are important to create a balanced fitness routine. The Centers for Disease Control and Prevention (CDC) recommends adults get at least 150 minutes of moderate physical activity each week. You can split this up into three 30-minute aerobic sessions and two 30-minute strength training or anaerobic sessions. Which Should You Choose? Remember that a well-rounded fitness routine often incorporates elements of both exercises where aerobic and anaerobic respiration can take place. By balancing endurance with explosive power, you can unlock your body’s full potential and experience a holistic approach to fitness. Whether you’re pounding the pavement in a jog or pushing your limits in a high-intensity sprint, embracing the diversity of aerobic and anaerobic exercise will propel you toward a healthier and stronger lifestyle. Updated on March 1, 2024
A rigid mentality creates blind spots that can shape your worldview, begging the question — what is a fixed mindset? What causes it? Is it bad? Understand the psychology of this mentality to determine whether you have it and what you can do to use it to your advantage. What Is a Fixed Mindset? A fixed mindset is believing that your traits and abilities are static no matter what you do. You shy away from challenges, play safe to avoid mistakes, fear failure, and stay in your comfort zone. You accept that your intelligence level is immutable, rely on your talents without enhancing them, and refuse to learn new skills. Having a fixed mindset makes you resistant to change because being out of your element may expose you to ideas and experiences that contradict your perceptions. Everyone has conflicting beliefs and behaviors, but maintaining this frame of mind makes coping with your clashing thoughts more grueling. Fixed Mindset Examples If you believe that everything about you is unalterable, you may agree with these statements: Luck determines everything. People are either good at something or not. Some being more talented than others is unfair. Success breeds jealousy. Having to work hard proves a lack of natural intelligence. Effort is meaningless. Old dogs can’t learn new tricks. Self-development is an illusion. Risk-taking is an exercise in futility. Making a mistake is embarrassing. Feedback is a personal attack. Failure means it’s time to quit. The fixed mindset examples above may hold true. However, people with an opposing growth mindset will find them nonsensical. This mentality is about self-improvement, preaching that you can learn from your mistakes, acquire new skills, break bad habits, and succeed after failing. It reassures you that you can come out to the other side when life deals you a bad hand if you play your cards right and don’t fold. What Causes Fixed Mindsets? A fixed mindset is ironically a product of nurture, not nature. This attitude can develop because of various factors — childhood experiences, negative feedback without guidance, comparison, unmanaged fear of failure or atychiphobia, and cultural norms. As children, we all had a growth mindset by default. However, some of us receive excessive compliments for our talents without giving our efforts enough credit. Praising innate abilities without emphasizing hard work's role in our accomplishments can cultivate a belief that greatness has to do with who we are instead of what we do. People can have a dim view of feedback when given without support. Criticisms should include sincere advice to become constructive. Otherwise, they’re just judgments about negative abilities. Comparison is the thief of joy. Achieving less relative to others without recognizing that accomplished individuals capitalize on their privileges and address their inadequacies to get ahead. Some don’t realize their full potential because they have to overcome more obstacles in life than others who are lucky enough to deal with fewer adversities. Atychiphobia can be a learned behavior. Growing up in a household with no room for error can encourage risk aversion. This fear can also stem from a traumatic experience with a severe consequence. It can run in the family or arise from other phobias, too. Lastly, conformity to societal expectations and stereotypes can foster a fixed mindset. The pressure to adopt the normf can affect your psyche and mold your self-perception. Is a Fixed Frame of Thinking Good? Yes, it can be advantageous in many cases. What is a fixed mindset good for? Believing you’re good at something and reaffirming this truth in your head can increase your confidence in the areas you, solidifying your sense of security in this area. Knowing your positive abilities can help you find your niche and pursue roles you can excel in, even if you’re uninterested. This mentality can help you adopt a rigid routine that suits particular duties and responsibilities. It can make you less susceptible to doubt because you already accept your limits. Spending less time thinking of better ways to approach things can boost your efficiency and productivity. Your fixed mindset can compel you to become a perfectionist. Constantly trying to be flawless has drawbacks, but it’s instrumental in eliminating miscalculations. What Are the Dangers of a Fixed Mindset? The dangers of a fixed mindset include minimizing self-knowledge, limiting possibilities, staying in unpleasant situations, and believing in zero-sum games. Being a firm believer in having unchangeable traits is a self-fulfilling prophecy. This mentality impedes self-awareness instead of promoting it. If you refrain from challenging your philosophy and actively stop doing anything that may help you grow, you’ll prove yourself right. Fire forges character, so you may never know yourself as deeply as possible when you oppose unfamiliarity and discomfort. Self-limiting beliefs are the foundation of fixed mindsets. Most 21st-century technologies were unimaginable a century ago. Where would the world be if scientists and engineers weren’t bold enough to dream and push the boundaries of possibilities? Being sure of what you can and can’t do without repeatedly testing your hypothesis restricts your capability and diminishes your opportunity to gain what you truly want. You may miss out on unique experiences and life-changing relationships if you only think about worst-case scenarios. Chances are, you suffer more in imagination than in reality. Your painful memories may follow you around forever, but they shouldn’t justify your apprehensions. Feeling you can’t improve your unwanted situation because you lack the talent to make it better is detrimental to your well-being. Black-and-white thinking is a mind trap. It may convince you you’re last if you don’t finish first — without realizing there’s a gray area. Your loss isn’t necessarily somebody else’s gain, and vice versa. Success is more about the journey and less about the destination. The prize may be the point of competition, but the process matters just as much. Can You Overcome This Type of Mindset? Yes, you can overcome a fixed mindset due to your brain’s neuroplasticity — the ability to form new neural pathways to reorganize itself. You can modify your mentality over time if you put your mind to it. Having said that, you don’t have to choose between fixed and growth mindsets. You can have both, switch dynamically as you see fit, and approach situations appropriately. Do You Have a Fixed Mindset? Feeling certain that your abilities are unchangeable is unnatural. Strongly consider reframing your way of thinking to grow and live your dream life. Triggering a mindset shift when the situation calls for it is a valuable skill, so learn how to think dynamically to enjoy the best of both worlds.
There's a good reason why your doctor or therapist might recommend meditation — maybe you read about it somewhere or heard about it from a friend. Quieting an overactive mind could be the ticket to reduced anxiety and stress. To best achieve relaxation, you need a breakdown of transcendental meditation for beginners. When was the last time you sat still and simply breathed? How difficult is it to focus in those moments? Transcendental meditation provides the tools to sit comfortably in silence without wandering thoughts and worry. However, unlike other forms of meditation, you need a teacher to assist you in adopting your technique. Transcendental meditation is straightforward, but it helps to know what you're getting into from the start. Here's a helpful guide to transcendental meditation for beginners to understand the ins and outs of this practice. What Is Transcendental Meditation? Although the transcendental meditation technique gained popularity in the 1960s, it's been around for thousands of years under different names. This form of meditation isn't affiliated with any spiritual or religious beliefs despite deriving from Vedanta. The practice comprises repeating a mantra to still the mind, eliminating thinking and developing a deeper state of consciousness and relaxation. As a result, practitioners experience greater joy, creativity and quality of life. Transcendental meditation programs have made the practice more accessible than ever. Celebrities and scientific researchers have also given the practice a boost with evidence of its benefits. How Does Transcendental Meditation Differ From Mindfulness? There is seemingly much overlap between meditation and mindfulness when adopting a spiritual practice. However, key differences set mindfulness and transcendental meditation apart. For one thing, transcendental meditation utilizes a unique mantra, which practitioners repeat silently for a more uplifting and soothing session. Mantras help quiet the mind and remove negative thoughts. Yet, the goal isn't strictly training awareness but to attain optimal restfulness. Conversely, mindfulness emphasizes breath to draw one's focus inward and within one's surroundings. Others might focus on physical sensations, objects and emotions. Regardless of whatever anchors you, your mindfulness practice should aim to improve concentration and consciousness. Benefits of Transcendental Meditation Oprah Winfrey, Katy Perry, Paul McCartney and Russell Brand are but a few of the many celebrities who have openly discussed practicing transcendental meditation. In one interview, Brand underscored how this practice allowed him to become more present in the given moment instead of living in the past or projecting the future. Practitioners will notice several outcomes like this when they adopt transcendental meditation as part of their daily ritual. Some of the physical, mental and cognitive benefits include the following: More restful sleep Better pain management Reduced blood pressure Lower anxiety and depression Greater self-esteem Ability to cope with post-traumatic stress More energy, creativity and memory Clearer thinking Improved quality of life More gratitude and compassion According to one study, practicing transcendental meditation for 20 minutes daily for three months showed significant improvements in burnout, insomnia and chronic anxiety. A Beginner's Guide to Transcendental Meditation Like other forms of meditation, practitioners must sit comfortably with their eyes closed while practicing transcendental meditation. However, this type of meditative practice requires instruction from a certified teacher. The Maharishi Foundation USA provides all the information you need to prepare for one-on-one training with a transcendental meditation teacher. There are four sessions you must attend in person as follows: Session 1: A 60 to 90-minute introductory session where you receive a mantra Session 2–4: Three 1.5 to 2-hour sessions with your meditation instructor in person or virtually where you learn more about the practice, learn about the benefits and receive feedback on your technique Practitioners will come together for a follow-up session 10 days after completing the initial sessions — these meetings are usually with a small group of other beginners. Afterward, you can occasionally meet with an instructor for free anywhere in the United States to refine your technique. Transcendental meditation may seem difficult for beginners, but they often find it's much more straightforward than they previously thought. It requires little concentration or effort — just the ability to breathe and focus on one's mantra. Experts recommend practicing transcendental meditation twice daily — usually in the morning and the afternoon. Challenges of Transcendental Meditation Those taking transcendental meditation courses will reap the rewards of their daily practice. However, it isn't without some challenges you should consider. The cost of transcendental meditation sessions may cause a financial burden for some. The Maharishi Foundation sets up payments based on income — for instance, you might pay between $540 and $980 depending on your salary bracket. Full-time students must pay $420, while the organization also offers a partial grant to those receiving federal assistance. Of course, there may also be fewer teachers available in certain areas. Prepare to have to travel to access in-person instruction. Like any meditation form, some beginners might struggle to adapt. Achieving the ultimate state of relaxation takes practice and won't happen overnight. However, it's important not to become discouraged. Likewise, adjusting to the different sensations overcoming you could also be uncomfortable. While these physical and emotional experiences aren't harmful per se, you may need to get used to them. There is also a learning curve when taking up transcendental meditation. While concentration isn't necessarily a cornerstone of this practice, you still need to learn how to focus on your mantra. This can be challenging for someone with a scattered mind. Committing to a daily practice is another challenge you must face. Yet, creating two windows of time for meditation is critical if transcendental meditation is to work for you. Transcendental Meditation Is the Key to Better Living Transcendental meditation may not fix all your problems, but it can relieve much mental congestion. Overall, a meditation practice is good for your physical, mental, cognitive and emotional well-being — meaning it can also be the key to improved quality of life. Consider signing up for transcendental meditation sessions to learn more about it and adopt a daily practice. Your life could very well change for the better.
Is your New Year’s resolution to lay off the sweet stuff already in the rearview mirror? Breaking sugar addiction can take trial and error. It’s every bit as challenging as overcoming alcohol or drug use — in some ways, even more so. However, people do it all the time, and you can too. If you haven’t succeeded in the past, you may need a different approach. Understanding the science of the sweet stuff provides agency as you see the reason behind the compulsions that drive your behavior. Understanding psychology lets you treat yourself with grace, as you would a friend, instead of beating yourself up, which often makes things worse. If you’re ready to reclaim your health and sense of control, here’s how to break sugar addiction and six strategies for sticking to your guns. Why Is It So Hard to Break a Sugar Addiction? The reason that it is so hard to break a sugar addiction is that the substance activates your brain's reward circuitry, making you feel good when you eat it — at least, until the guilt kicks in. You might have read that sugar is as addictive as cocaine! Guess what? It’s true in a way, as both affect brain chemical levels, although the science is complicated. It’s good news, however. Recent studies show that both cocaine and sugar activate similar brain regions upon initial exposure. These changes affected neuroplasticity, causing an increase in certain structures associated with processing rewards. However, the brains of those on drugs showed a greater level of reorganization. What does this mean? A single exposure to sugar lights up your brain, similar to a cocaine hit. However, this effect fades with repeated exposure to the sweet stuff. Conversely, it increases in the brains of people exposed to cocaine, meaning you crave more and more to get the same effect. The good news is that you’re unlikely to go on a fatal sugar bender. Eventually, the resulting sick feeling will compel you to stop eating, which doesn’t happen with cocaine. The bad is that once the icky side effects of too much sugar fade, you seek out another “hit.” Here’s where mindfulness comes into play, as many things drive humans to eat besides hunger. 1. The Catch-22: You Gotta Eat! Why did you last eat? If you’re in tune with your body and have relative freedom over your schedule, you might answer, “Because I was hungry.” However, other equally valid responses include: Because it was my lunch hour, and I didn’t want to get hungry during the afternoon. Because it was a holiday celebration with my family. Because I was stuck on a tricky problem at work and craved a distraction. Because I felt overwhelmed by emotion and had to do something, anything, to ease the discomfort for a few moments. One of the biggest challenges you face in breaking a sugar addiction is that you have to eat. Unlike people addicted to alcohol or drugs, you can’t go “cold turkey” with food. Further mucking up the mix is that you don’t only eat when you’re hungry — people use food for various purposes, including emotional regulation or coping with challenging feelings. To break sugar addiction, therefore, you must get mindful. Before you put something in your mouth, ask yourself: Am I eating because I am hungry or is it something else? If you’re hungry, you can tame your tummy-tiger with nutritious foods. If it’s something else, you know it’s time to pause and consider other coping strategies, such as those described below. 2. A Crash Course on How Your Body Breaks Down Food Here’s the deal: your body breaks down everything you eat into smaller parts. Carbohydrates become glucose for energy, protein becomes amino acids and fats transform into glycerol and various fatty acids. Some foods take longer than others to digest, affecting your hunger levels. For example, even complex carbohydrates break down more quickly than protein or fat, providing ready energy for fight or flight. Your body requires a steady supply of glucose for energy. The blessing and curse of sugar is that your body doesn’t have to work to process it, resulting in a blood glucose spike. That’s one reason you crave the sweet stuff — it gives you a rapid energy boost in a pinch. However, too much of it throws your body’s systems out of balance. Your pancreas can’t make enough insulin fast enough to keep up, causing disease, including Type 2 diabetes. Therefore, tune in mindfully. If hunger prompts cravings, a snack high in protein, fat and complex carbs should satisfy you. For example, a cup of yogurt with granola and chia seeds provides healthy probiotics, lean protein and nutrients your body needs for good health. However, if only a chocolate bar sounds good, you probably crave sugar in response to mental or emotional, not physical stress. That means you need a different strategy. You can break sugar addiction by treating it like any other type of substance abuse. Although you cannot stop eating, you can cut out foods with added sugar without harm. Here’s how. The Stages of Breaking an Addiction You know the physical science behind sugar addiction. Now, it’s time to tackle psychology. Your first step, as many 12-step problems cite, is admitting you have a problem. Only then can you move through the stages of breaking your addiction, which are: Precontemplation: Congratulations! By reading this article, you have already begun to tackle this step, marked by discomfort about your behavior. In this stage, you know there is a problem, if not the cause or how to fix it. You now have that insight. Contemplation: In this stage, you admit the problem but might remain unclear on the benefits. A good next step is to learn more about junk food’s impact on your body and the rising rates of Type 2 diabetes in America related to our addiction to sugar. Preparation: In this stage, you take actionable steps, such as the first few suggestions outlined below. Action: Here, you implement your plan and rely on your coping mechanisms, such as those outlined below. Maintenance: Here, you work hard to prevent relapse by continuing to work your program as the urge to relapse eventually subsides. Please note: You might not work through all these stages linearly. It’s common, for example, to flip-flop between the contemplation and preparation stages, doing well for a while before a relapse. What matters is not letting one setback derail your progress — chalk it up to a bad day and try again tomorrow. 6 Strategies to Break Sugar Addiction Now that you’re ready to dig into the nitty-gritty of how to break your sugar addiction, take these steps. 1. Do a Deep Dive It’s yoga mat or zafu time, although you can practice this mindful exercise anywhere. All you have to do is ask yourself one question, then sit back and nonjudgmentally observe the responses that arise: What drives me to overeat sugar? Remember, any response is valid — please don’t bog yourself down by judging yourself. For example, criticizing yourself for loving chocolate bars or cake is unproductive. You know when you lie to yourself, so accept that loving sweets is a part of who you are — but you choose to engage with the side that prefers good health. 2. Create a Supportive Environment Are there bartenders who have successfully kicked alcohol addiction? Yes. However, there are also scores of others who leave the profession because the temptation is simply too great. Most people find it helps to remove temptation. Declare a moratorium on buying foods with added sugar. If you live with others who consume such foods, dedicate a separate cabinet or pantry storage area for their goodies to keep them out of sight. Be kind to your human side, too. Although some people succeed by going cold turkey, others prefer to gradually wean themselves or reserve a small, permissible treat. For example, you might let yourself chew gum for a taste of the sweetness you crave without all the calories. 3. Rally Your Support Troops A solid support system is a must for beating addiction — it’s why 12-step programs are so popular. You can find food addiction support groups even if you have a supportive family and friends. They can be valuable sources of connection if you feel isolated. 4. Distract Yourself From Your Triggers What is a trigger? Although they’re often used to describe trauma responses, their simplest explanation is a pattern of thoughts, feelings and behaviors that occur after you encounter a stimulus. Distracting yourself from your triggers can depend on your environment. For example, practicing yoga is an excellent choice — but you aren’t likely to whip out your mat at the office when the urge for a donut strikes. While you can rely on healthier coping mechanisms like working out sometimes, it helps to have a list you can turn to anytime, anywhere, even in public, such as: Reading uplifting material: Keep a self-help book on your Kindle or keep positive lists in your Google Docs that you can review from your phone. Play a game: A simple round of phone solitaire might break the snacking urge, and adults can use fidget spinners, too. Meditate or pray: Meditation or prayer beads give your mind something to focus on besides fudge. Text a therapist: Many of today’s mental health apps include free 24/7 texting with licensed mental health professionals. 5. Educate Yourself The more you learn about what excess sugar consumption does to your body, the better. For example, you might also decide to eliminate bleached flour, which contains a chemical byproduct that further harms your pancreatic beta cells, the ones responsible for making insulin. Your body responds to this substance as if it were sugar, which is bad news for your health. It definitely impacts your blood sugar levels, which drives cravings. Saying no to bleached flour might make it easier to keep your commitment to no added sugars by easing the physical urge to snack. 6. Seek Professional Help Would you shame someone for seeking help with drug addiction? Of course not. You’d support their progress. Remember, sugar lights up your brain in much the same way, at least at first, causing changes in how you process all the various stimuli bombarding you constantly. A little professional guidance could help you identify triggers you haven’t yet recognized and develop new coping strategies that fit your lifestyle. Additionally, beating sugar addiction can make feelings you previously stuffed down with food arise in force. For example, many people overeat to cope with the trauma of sexual abuse, and they need guidance to manage the emotions that emerge. How to Break Sugar Addiction You can be addicted to sugar. Fortunately, you can overcome your addiction using many of the same techniques used by people who struggle with other substance use disorders. Follow the tips above to break your sugar addiction and stay clean. You’ll improve your health and feel more in control of your life.
If you’re watching your food intake, you may be asking yourself: How many calories are in an egg? Eggs are an excellent source of protein and fat, so you can definitely incorporate them into a healthy diet. Here’s how many calories you’ll find in eggs laid by different types of poultry. Chicken Eggs Chicken eggs come in five sizes: small, medium, large, extra large and jumbo. A small egg contains 50 calories. A medium egg has 60. A large egg, which is the standard size used in cooking, has 70 calories. Extra large chicken eggs have 80 calories, and jumbo eggs tip the scales at 90 calories. The color of the egg has nothing to do with its nutritional content. Rather, it’s a reflection of which breed of chicken laid it. Chicken eggs may be white, brown, cream, blue or even green — so, yes, you can fulfill your fantasy of having green eggs and ham. Duck Eggs Duck eggs are usually much larger than chicken eggs, and they average around 130 calories each. Stores don’t commonly sell duck eggs in the United States, but you can often find them at farmers markets. They have a slightly higher fat and protein content than chicken eggs. Otherwise, they look and taste the same with the exception of their color. Duck eggs may have white, green, grey or black eggshells depending on which breed they came from. You won’t find grey or black chicken eggs. Quail Eggs Delicate, spotted and roughly the size of a grape, you may burn more calories just preparing a quail egg than you’d gain from eating it! A single one has approximately 14 calories. They’re fun to eat for the novelty factor, if nothing else, and they certainly look cute when hardboiled in their paint-splattered brown-and-white shells. They taste the same as a chicken or duck egg. Goose Eggs How many calories are in a goose egg? Approximately 270, though you’ll be lucky to ever find one for sale. That’s because geese only have one laying cycle per year, and they don’t lay nearly as many eggs as chickens or ducks. Toulouse geese, for example, only lay around 35 eggs per year. That’s ten times fewer than the highest-producing chicken breeds! Emden geese lay slightly more — around 40 — and Chinese geese, the most prolific layers, only produce an average of 50 eggs per year. If you manage to get ahold of a goose egg, remember to savor every bite. Turkey Eggs A turkey egg has around 135 calories, roughly equivalent to a duck egg. You might wonder why you’ve never seen one for sale. After all, the birds are one of the most common animals raised for meat, so why not collect their eggs? For one thing, turkeys require a lot more space and food than chickens do, making them more expensive to raise. Despite this, they only lay around two eggs per week. In contrast, the most prolific chicken breeds lay well over 300 eggs a year. Turkeys also start producing eggs a lot later than chickens do, so they’re simply not economical to raise for eggs. But, their eggs are just as tasty and good for you as a chicken’s. Ostrich Eggs Odds are you’ve never had an ostrich egg. If you do get your hands on one of these massive delicacies, be sure to invite some friends over before cracking it — a single one is the equivalent of two cartons of chicken eggs. Although the exact number of calories in an ostrich egg is unknown because it isn’t a common food item, a medium-sized chicken egg has around 60 calories. Multiplied by 24, an ostrich egg probably falls close to the 1,500-calorie mark, if not more. Hope you’re hungry! How Many Calories Are in an Egg? The answer depends on which species and even breed you’re talking about. In general, small chicken eggs have the fewest calories, while ostriches lay the most calorie-dense eggs you could possibly consume. Ultimately, however, you can decide how many calories to consume by eating smaller or larger portions of eggs in one sitting.
Air fryers are the hottest new cooking trend everyone continues to rave about. While you might’ve only gotten your hands on one in 2020, it’s actually been in development since 2005. Inventor Fred van der Wejj invented it for a reason you can likely relate to — he was disappointed with the current methods of cooking crisp french fries. However, since his innovation, professional and home chefs worldwide have created healthy air fryer recipes that make planning dinner or meal planning a snap. Naturally, air frying your food is healthier because it lowers the amount of saturated and trans fats you would eat if you used deep frying. But there are still plenty of unhealthy meals you can make in an air fryer. Here’s a collection of healthy air fryer recipes you or your family and friends might beg for seconds of. 1. Roasted Chicken and Vegetables Have you heard of the concept of eating the rainbow? It involves trying to eat a fruit or vegetable of every shade per meal to increase your phytonutrient intake. Those with a host of picky eaters on their hands may find it challenging to encourage nutritious eating, but this roasted chicken and vegetables may be the key. Perhaps the best part of this Pinch Me Good recipe is that it only takes 15 minutes to come together. Not to mention, it’s highly customizable, too. Feel free to swap in your favorite quick-cook veggies, seasonings or meatless protein replacements to suit your liking. All you need to do is chop the vegetables and protein, toss them with your flavorings of choice and a bit of neutral oil, put everything in the air fryer basket and cook at 400° Fahrenheit for 10 minutes. If you’re using chicken, make sure it reaches 165°F internally. Serve alone or alongside mashed potatoes or rice for a nutritious and filling meal. 2. The Perfect Salmon The flavoring for this salmon is also incredibly versatile, too — feel free to try it Southwestern style or find a seasoning blend for an Asian-inspired meal. This is a fantastic healthy air fryer recipe because it serves as a base for any flavors you crave. Noble Pig calls for paprika, salt and pepper, but let your imagination run wild. Simply rub the filets with a neutral oil, coat them with your favorite seasonings and pop them in the air fryer for seven minutes at 390°F. Enjoy this salmon with a salad, asparagus or any side that fits with your flavors of choice. 3. Pecan-Crusted Pork Chops Want something a bit more unique? Check out these pecan-crusted pork chops! This recipe will take a little more prep time, but it’s worth it to achieve the delectable crispy crust complemented by the incredible flavor the pecans deliver. To start, mix chopped pecans, starch, garlic and onion powder, salt and Italian seasoning. In a different bowl, place Dijon mustard, egg, garlic and water and whisk them together. Take a pork chop, coat it in the egg mixture, then cover it in the pecan breading. Cook three pork chops at a time at 400°F for twelve minutes, flipping them over at six minutes. Wholesomelicious recommends serving these with green beans, sauteed vegetables or topping a salad with them. 4. Hearty Meatloaf This delicious meatloaf has the longest cook time on this list at 50 minutes, but the preparation is a breeze and you’ll be ready to pop it in the air fryer in no time. You could chop the necessary veggies yourself or buy them pre-chopped for quicker prep. PaleOMG calls for onion and bell pepper, but you could add more to your liking. Mix those with ground meat or meatless replacement, egg or egg replacement, flour, regular and celery salt, white pepper, cayenne and garlic powder, ketchup and spicy mustard. Grab a loaf pan to form the meatloaf — this recipe recommends adding bacon to the pan first to cover the meatloaf, but you could leave it off. Take the loaf out of the pan, put it in the air fryer and cook at 350°F. Once the timer has 30 minutes left, brush the meatloaf with the ketchup-and-maple-syrup sauce and tent it with tinfoil, brushing again after 16 minutes and removing the tinfoil for the last four minutes. Serve it with your favorite sides for a healthier home-cooked classic. Try Out These Easy and Healthy Air Fryer Recipes Who says healthy food has to be simple? Air fryers are fantastic kitchen appliances because of the variety of meals they can make and how fast they can cook. The next time you want something easy while still being nutritious, choose one of these quick and healthy air fryer recipes and dig in.