We all know the drill -- quit smoking, cut down on booze, eat healthly, and exercise more in order to be heart. healthy. But did you know even slight changes in your diet and lifestyle can do wonders for your heart health? In this post, we’ve rounded up 6 nifty tips on how to spruce up your diet to make you more heart-healthy.

1. Add More Soluble Fiber to Your Diet

We all know food good for heart health is chock-full of minerals, vitamins, antioxidants, omega-3 fatty acids, and phytochemicals, but fiber is also crucial. If you are looking to up the ante, load up on fiber-rich foods such as fruits, legumes, oats, and veggies. You see, soluble fiber can help lower the levels of bad cholesterol in your heart, preventing fat build-up in your arteries and heart.

Suggestion: start off your day with a bowl of fiber-rich oatmeal topped with berry fruits and maybe a side of vegetables for a splendid breakfast. The good thing about fiber is that it’ll keep you feeling fuller for longer, preventing overeating.

2. Prepare your Meals and Salads with Extra- Virgin Olive Oil

There’s a reason Mediterranean diets have gained traction in the past couple of decades -- they’ve become almost synonymous with olive oil. Olives themselves, either black or green, can add a touch of flavor to your salads. More importantly, however, olive oil is a rich source of monounsaturated fats that can help lower blood pressure, bad cholesterol levels, and blood sugar.

3. Embrace Mediterranean-Style Diet

People in the Mediterranean region are known to be healthy, fit, and live longer. What’s their secret? It so happens that their diets are jam-packed with veggies, fruits, beans, whole grains, seafood, olive oil (yay!), and lean meats and they eat fewer processed foods.

4. Try Low-Fat Diet

Also low carbs are crucial for a healthy heart. Opt for low-fat sources of protein like nonfat dairy, pork tenderloin, skinless chicken break, and lean cuts of meats. More specifically, stay away from processed baked foods.

5. Avoid Saturated Fats and Trans Fats

Trans and saturated fats can cause a spike in LDL cholesterol level which can clog your arteries. Whenever possible opt for sources of unsaturated fats such as canola oil, avocados, and olive oil.

6. Drink Alcohol in Moderation

It just so happens that one glass of beer or wine a day can help boost HDL cholesterol level. The key to this is keeping it all in moderation.

Did you know that your skin is a reflection of your health and overall well-being? That’s why a healthy-looking and beautiful skin glow is a surefire indication that you’re hydrating well, eating healthfully, and taking proper care of yourself. On the flipside, a skin that’s ridden with acne, pimples, and other forms of breakouts can be a sign of poor nutrition, inflammation, and exposure to harmful elements.

With that said, acne is one of the most common skin breakouts in the US, affecting nearly 85% of all American teens. Lucky for you, there are proven home remedies that can help you eliminate acne and other skin breakouts organically.

First Things First: What are the typical Causes of Acne?

●       Exposure to a high amount of stress, including depression and anxiety

●       Poor nutrition/diet

●       Severe sleep deprivation

●       Hormonal imbalance

●       Use of certain drugs/medication, eg, birth control pills

●       Overexposure to pollutants

●       Smoking

Proven Organic Remedies for Acne (and other Skin Conditions)

#1. Baking Soda

Baking soda is the superstar of organic/home remedies, and an amazing choice for clearing up skin blemishes. For one, it’s inexpensive, all-natural, and contains no harmful chemicals (both to you and the environment). When it comes to treating acne, baking soda offers a threefold benefit: (1) it clears up the skin, (2) it reduces inflammation (the primary cause of acne), and (3) it exfoliates your skin.

Prepare a baking soda paste, apply it like a skin mask, and let it sit for about 60 minutes. Once done, rinse off with lukewarm water. The results will simply knock your socks off.

#2. Egg Whites

Egg white is another organic remedy that works like a charm for acne and several types of pimples. Soak a piece of cotton in egg white and dab it lightly on your skin. After an hour, rinse it off. It’ll leave your skin glowing, tighter, and blemish-free.

#3. Apple Cider Vinegar

Apple cider vinegar does more than bring out the flavors of your dishes; it’s also an organic antibacterial remedy. What’s more -- the vinegar boasts of incredible antifungal properties. Add a little dash of the lemon squeeze for even better and faster results.

#4. Papaya

The papain and other amazing compounds in papaya can get rid of acne and do wonders for your skin glow. Mash up sliced papaya until you get a paste-like consistency before applying on your skin. Rinse off after 30 mins then moisturize.

#5. Garlic

Here’s another organic remedy that can do away with skin blemishes in a breeze. Thanks to its antibacterial and antifungal properties, garlic can help with your acne problem.

There you are -- five creme de la creme of organic remedies for acne and skin breakouts. With these handy natural everyday tips, you can say adieu to blemishes and say hello to glowing, beautiful skin.

You’re a supermom -- perhaps you’re juggling a full-time job and taking care of your kids. Their nutrition, their growth, their mental and physical health is all you care about. But who is taking care of the caregiver (the mom)?

That’s right; even if you’re a super-busy mom, you can lead a healthy lifestyle too. Here’s how to put your best foot forward to stay energetic, healthy, and super-strong for your little ones.

Exercise: Keep Moving and Stay Active

Exercise, dance, move, and whatnot -- as long as you’re active and breaking a little sweat. If you have a short time to exercise, consider taking the stairs whenever possible. Break a dance even when you’re doing your chores. It’s a great mood booster and can help keep the metabolism going.

Create your own Time Out

You’re probably gotten used to giving your little one's time-outs whenever they act out or misbehave. Why not give yourself a special time out as well? A short time to yourself can help you take charge of your day and reinvigorate.

Venture Outside Whenever Possible

Staying in the whole day can bog down your spirit. Get outside and breathe in that fresh air. It’ll keep you jovial, improve heart health, sharpen the brain, enhance immunity and is excellent for your digestion.

Get as Much Sleep as Possible

Don’t get me wrong; I know getting time to sleep is a little tricky and inconsistent for most moms but, it’s possible if you are willing to sacrifice a few things. Instead of watching TV, for instance, you can sneak in a nap. The bottom line is let a few things slide for the sake of getting some sleep.

Load Up on Breakfast

Your mama was always right -- breakfast is the most important meal of the day! So don’t skimp on breakfast thinking it’ll save you time. It’s not good for your health, and it’ll leave you feeling cranky all day. As you might have already heard it, eat breakfast like a king, lunch like a prince, and dinner like a pauper. The last thing you want is packing weight in the wrong places while being mommy.

Hydrate, Hydrate, Hydrate

Here’s a no-brainer for moms to spruce up their healthy lifestyles. Drinking plenty of water is essential especially if you’re lactating.

Switch Off Screens When Possible

There’s nothing wrong with being a Facebook mom, but you need to keep screen time to a minimum. It’s not good for your sleep, and of course it distracts you from doing what’s important to you.

Being a busy mom doesn’t mean compromising your healthy lifestyle. Exercise frequently, eat healthy foods, laugh more, sleep more, and keep stress out of your life in order to be strong for your kids. Remember you’re a supermom -- you can do it!

The Ketogenic diet has increasingly gained traction with people who are looking to lose weight and keep it off. It has been hailed as one of the most effective diets out there because it’s safe, efficient, and proven. However, the benefits of being on a keto diet go beyond just simply losing weight. It promotes health living and takes it to another next level.

What’s the Ketogenic Diet?

It’s a well-curated low carb diet that includes a moderate amount of good healthy protein and high fat. By denying the body carbs, keto diet puts it into a metabolic state known as ketosis, where the liver starts chunking down fats into small molecules called ketones. By using ketones instead of blood sugar (glucose), the body can effectively burn more fat and help you lose weight.

Also called a low carb high fat (LCHF), keto diet simply turns your body into an incredible fat burner!

Keto Diet Helps you Lose Weight

Again, keto diet induces the body into the state of ketosis, a process that involves zapping of fat into fuel molecules (ketones). Also the levels of insulin which is the hormone that encourages fat storage, is incredibly reduced when you’re on a keto diet. When combined with herbal extract such as forskolin and supplemented with multivitamins, keto diet can become your BFF when it comes to healthy weight management. It works like a charm, has zero side effects, and allows you to eat your favorite tasty meals, including cheese, oils and meats.

Naturally Lowers Blood Sugar

Since you are consuming low carb foods, keto diet can help dial down your blood sugar. In fact, a recent study showed that keto diet is more effective in managing and preventing diabetes than low-calorie diets.

Improved Brain Function and Focus

Keto diet can also do wonders for your mental health and focus. Ketones are an excellent source of brain fuel and avoiding carbs will prevent sudden spikes of the sugar in your blood which can help improve memory recall and brain function.

Feel Energized and Fuller for Longer

Fats are more satisfying and help you feel full and can reduce your cravings for long periods of time. Ketones are also a more effective source of energy which will help you feel energized throughout the day.

Help with Management of Cholesterol and Blood Pressure

Several studies have revealed that high fat, low carb diets lead to a drastic decrease in LDL (the bad cholesterol) and increase in HDL (the good one). Keto diet has also been found to spruce up the levels of triglyceride levels which prevent clogging of arteries, lowering blood pressure.

Keto diet is far different from other diets you’ve seen over the years. It’s based on pure science, and can be part of healthy living. It spruces up insulin resistance as well as prevents skin breakouts like acne. This is a diet that promotes weight loss and a healthy lifestyle.

While fatal cases of heart disease and heart attacks have dramatically declined in the past decade or so, it’s still the #1 cause of deaths among American adults. That’s why you need to load up on heart-healthy foods to live longer, stay fit, and enjoy overall wellbeing. With that said, foods good for heart health are the ones that are rich in best-for-you minerals, antioxidants, vitamins, fiber, and lots of phytochemicals. They should also be low in trans fats, sodium, and saturated fats.

It’s also worth noting that embracing a heart-healthy diet is only a piece of the puzzle. You should also avoid smoking, get plenty of sleep, workout frequently, keep stress at bay, and keep alcohol consumption to a minimum.

Without further ado … here are ten types of foods that are good for your heart that you should include in your diet.

#1. Omega-3 Rich Fish

Fatty fish such as salmon, mackerel, and sardines are the undisputable champs of heart-healthy superfoods. The allure behind these oily fish lies in the fact that they’re jam-packed with omega-3 fatty acids which can do wonders for the health of not only your heart but also your brain and other vital organs. A slew of studies has shown that omega-3 fatty acids can reduce the risk of atherosclerosis (build up of plaque in your heart’s arteries) and arrhythmia (abnormal heartbeat) as well as decrease of bad-for-your-heart triglycerides.

For the best results, AHA suggests that you eat at least two servings of fatty fish each week.

#2. Berries

Most berries, especially raspberries, blueberries, strawberries, and red grapes, have a copious amount of vitamin C and antioxidants that can keep your heart ticking without a hitch.

#3. Oatmeal

You’ve probably wondered why oatmeal is the best food for breakfast. Well, it’s loaded with soluble fiber which absorbs bad cholesterol, preventing it from being taken into the bloodstream.

#4. Soy Foods

To keep your heart healthy, consume plenty of soy foods, including soybean oil, tofu, and soybeans. They have lots of isoflavones that prevent plaque build-up.

#5. Whole Grains

Apart from oatmeal, there are several other forms of whole grains that are good for you heart. Talk of wheat-based bread, cereals, and so forth -- they’re all rich in soluble fiber.

#6. Dark Chocolates

Whoever thought the rich, flavorful dark chocolate would be good food for heart health? It turns out that dark chocolates have flavonoids called polyphenols which can prevent inflammation, clotting, and reduce blood pressure.

#7. Teas

Enjoy a cup of black or green teas -- all benefit your heart.

#8. Olive Oils

Olive oil has good cholesterol.

#9. Veggies

Load up on vegetables such as broccoli, spinach, and kale; they come packed with vitamins, minerals, and antioxidants.

#10. Several Varieties of Beans

For a healthy heart, consume beans such as garbanzos, pintos, chickpeas, and kidney beans.

Staying heart healthy requires watching what you eat, good sleep habits, exercise, meditation and so many other exercise that are good for you. Don't beat yourself up. It is a process. Begin today by living green and eating green.

You think the world of your little ones -- they are your priority. If you’re like the best of moms, the chances are that you want your kids to enjoy a healthy lifestyle. You see, children’s healthy lifestyle encompasses not just the physical, but also social and mental well-being. It’s crucial to keep your children in tip-top health so they can develop and grow without any complications. After all, children who lead a healthy lifestyle tend to be happier, fitter, more energetic, and get better grades in school.

Which mom doesn’t want that for their kids, right? Herein, we’ll walk you through five tried-and-true ways to promote your kid’s healthy lifestyle.

#1. Know what Goes into your Kids’ Meals

With childhood obesity having more than tripled in the past half-century, it’s never been more important to keep a tab on what your kids are eating. Oftentimes that means reading food labels. It’s a sure-fire way to figure out if the food is good for your child’s health.

The good thing is that food labels give a clear-cut breakdown of sugar, calories, fat content, and so forth. This will guide you in preparing healthy meals for your little ones.

#2. Create a Regular Bedtime Routine and Stick to It

It’s no big secret sleep is important for snappy brain health and function,which is crucial for learning. In fact, studies reveal that sleep deprivation increases the risk of stroke, obesity, child meltdowns, heart disease, diabetes, and other lifestyle illnesses. When your child gets regular and sufficient sleep, she will enjoy proper growth, improved immunity, and enhanced social interaction.

The best way to encourage your kids to have plenty of sleep is to create a bedtime routine 30 minutes before sleep time. Read them a book, bathe them or let them listen to soothing music.

#3. Exercise with Your Children

Studies show kids (especially teens) should engage in a physically demanding activity for at least an hour each day. It’s good for sleep, bone formation, heart health, and prevents obesity. The most effective way to encourage this healthy lifestyle is to take a walk, run, hike, dance, bike or workout as a family.

#4. Encourage Socialization

Encourage your kid to cultivate healthy interactions with both peers and adults. It’s crucial for their emotional, social, and mental well-being.

#5. Keep Screen Time to a Minimum

This encompasses playing video games, watching TV, and using portable gadgets. Limiting screen time can help your child become more active, more social, and be emotionally healthy.

Every parent wants a healthy, intelligent well rounded kid. We must all remember though that the habits at home have a great deal to seeing that come to pass.

 WHOLEROLL is different from all other brands. The organic, climate-friendly high-quality toilet paper does not involve cutting down trees nor does it contain any chemicals. WHOLEROLL is about people, the planet and our mission to preserve it for future generations. It is an organic bathroom tissue that is 100% Natural containing zero chemicals, has organic cotton like softness and a beautiful butterfly embossing. This organic pulp grows 20 times faster than trees and can be replenished every two years making it a long term sustainable solution.  Let's take a look at the Top 10 Reasons to use WHOLEROLL:

1)      100% Organic and Great for the Skin

WHOLEROLL is 100% organic. It is not whitened with chlorine bleach. It is whitened using natural elements of oxygen, hydrogen and peroxide. WHOLEROLL is made from an all natural organic pulp which contains natural healing properties. These properties found in the all natural pulp aids in the cleansing process and promotes healthy skin. 

2)      Super Soft -Absorbent and Strong

People always question if environmentally friendly toilet paper is soft. WHOLEROLL is one of the softest toilet papers on the market. The unique nature of the organic pulp creates a one of a kind silky soft texture that feels like organic cotton that is absorbent and strong. WHOLEROLL is BPA free and no chlorine bleach is used to soften and whiten the tissue. It is a 3ply tissue with the softness of a high quality 2ply, but 5 times stronger and more absorbent. 

3)      Compact Size and Convenient Handle

WHOLEROLL comes in a beautiful sturdy package that does not have to be hidden like other tissues. A handle is included on the packaging which makes carrying more convenient. Users can store it conveniently since it is compact and does not take up a lot of space. The days of walking around in stores while carrying bulky packs of toilet paper are no more with WHOLEROLL. 

4)      One for One Commitment

For every package of WHOLEROLL purchased, a tree is planted in the Gulf Coast Regions which have been devastated by storms in order to help rebuild those local towns and communities. It can take decades to truly rebuild communities. In the case of future storms, the trees planted by vWHOLEROLL in partnership with The Arbor Day Foundation will help absorb flood waters and intercept rainfall which will benefit the communities. 

5)      Long-Term Sustainable Solution that benefits the Next Generation

WHOLEROLL tissues are next generation tissues. How? It is is made without cutting a single tree down. This helps to ensure that the trees remain in place to help combat climate issues which will benefit the next generation.. Because of this WHOLEROLL is a long-term sustainable solution that helps to preserve the planet.


6) Tree Free Product

There are no trees cut down to make WHOLEROLL. Unfortunately, it takes 20 years for a tree to reach full maturity, and then it is cut down by manufacturers to make virgin pulp tissue. The organic pulp used to make WHOLEROLL is the best alternative because it grows 20 times faster than trees and can be replenished every two years.

7)      Chlorine-Free

No need to worry about chlorine with WHOLEROLL. WHOLEROLL is 100% chlorine free. In order to whiten and soften the tissue natural elements are used. 

8)      BPA-Free

There are several other environmentally friendly products on the market. Many people use recycled toilet paper which is a decent ecofriendly choice, but has the potential to contain BPA(Bisphenol-A) from the recycled papers used to make it. There is zero BPA found in WHOLEROLL. It is a 100% natural product purely sourced from bamboo.

9)      Safe for the Septic Tank 

No need to worry about your septic tank. WHOLEROLL is septic tank safe.

10)  Longer Tissue Sheets

WHOLEROLL sheets are a 1/4 inch longer than the standard retail sheets that average 4 inches.

These are the top 10 reasons to use WHOLEROLL, but there are even more reasons not named. This organic pulp from bamboo is plentiful and resourceful. There are species that can survive winter weather up to -20° F and still grow again in the spring during the normal germination periods. It can be found in places that are tropical, sub-tropical, or temperate zones such as places like Southeast Asia, South America, and the Southeast portion of the United States. This organic pulp is in abundance and is the now and the future of toilet paper. It is better for the planet, the ecosystem and its inhabitants.