How Organic Foods Can Help You Beat Alcohol Addiction

By conqueror Team

Alcohol addiction can be a difficult thing to overcome and is something that can affect people all around the world. One way to help beat alcohol addiction is through the consumption of organic foods. There are many organic foods that have been found to have positive effects on people who are trying to beat alcohol addictions. Let’s take a look at some of these foods and how they can help.

Organic Fruits and Vegetables

Organic fruits and vegetables are full of vitamins, minerals, and antioxidants which can help give your body the natural energy it needs to fight off cravings for alcohol. Additionally, eating organic produce can also help boost your mood and provide you with the essential nutrients needed for recovery from alcoholism. Eating organic fruits and vegetables has been found to reduce stress levels, which in turn can make it easier for those trying to overcome an addiction by reducing the need for self-medication with alcohol.

Organic Proteins

Organic proteins like grass-fed beef, free range chicken, wild-caught fish, nuts, seeds, legumes, and eggs are all great sources of nutrition that can provide your body with the fuel it needs to overcome an alcohol dependence. Protein helps keep your blood sugar levels stable throughout the day so you don’t experience peaks or dips in energy levels which could trigger cravings for alcohol or other unhealthy substances. Additionally, protein helps build muscle mass which can increase overall strength and stamina while also providing important amino acids that aid in liver detoxification – an important part of overcoming alcohol addiction.

Organic Herbs & Spices

Organic herbs & spices like turmeric, ginger, garlic, cinnamon, cayenne pepper have been used in traditional medicine for centuries due to their anti-inflammatory properties as well as their ability to improve digestion and stimulate circulation – both of which are important elements in beating alcoholism. Eating these herbs & spices regularly will provide your body with natural remedies that not only support recovery from addiction but also overall health & wellbeing. Plus they taste great too.

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The Top 5 Foods to Boost Your Stamina for Long Days

By Conqueror Team

For athletes, labourers, or anyone who values their endurance, stocking up on foods that will help you make it through a long day is crucial. What you put into your body will directly affect how your body performs. If you’re looking for a boost to help you make it through those extra-long days, look no further than these five staples.


Oats are a complex carbohydrate, which means they’ll digest slowly and provide you with long-lasting energy. They’re also packed with fiber and vitamins that are essential for healthy cell function. For an extra stamina boost, mix in some protein-rich ingredients like chia seeds, milk, or yogurt.


Bananas have been called “nature’s power bar” for good reason—they’re an excellent source of energy. They contain three natural sugars—sucrose, fructose, and glucose—which are all easily digested and quickly turned into fuel for your body. Bananas are also rich in potassium, which is essential for muscle function. Eat one about 30 minutes before you need sustained energy, such as before a run or during a long workday.


Beets get their bright colour from betalains, which are powerful antioxidants that help protect cells from damage. But beets aren’t just good for your insides—they can improve your stamina, too. That’s because beets contain nitrates, which your body converts into nitric oxide. Nitric oxide helps improve blood flow and oxygen delivery to muscles, which enhances exercise performance. Add some cooked beets to your next salad or roast them as a side dish.


Salmon is rich in omega-3 fatty acids, which have been shown to decrease inflammation and improve heart health. But omega-3s can also give your stamina a much-needed boost. One study showed that people who took omega-3 supplements were able to exercise for longer periods of time without becoming as fatigued as those who didn’t take them. Another study found that athletes who took omega-3s had less post-exercise muscle soreness than those who didn’t supplement with them. Add salmon to your weekly meal rotation to give your endurance a natural boost.


Coffee isn’t just for mornings—it can give your stamina a serious boost, too. That’s because coffee contains caffeine, which has been shown to improve physical performance by increasing alertness and improving coordination. Caffeine can also help you exercise for longer periods of time by delaying fatigue during strenuous activity. Just be sure to limit yourself to 400 milligrams of caffeine per day—about four cups of coffee—to avoid unpleasant side effects like jitters and insomnia. drink coffee black or with a small amount of milk and sugar to keep calories in check.

Benefits of Protein Supplements

By Conqueror Team

For decades, protein supplements have solely been consumed by athletes, bodybuilders, and those who indulge in heavy exercise routines. It might have been a sports supplement used to enhance muscles but, nowadays, a lot of health-conscious individuals are using protein shakes in their diets.

Protein supplements have various benefits and can be found in the form of powder, solid food, or fluid formulation. The supplements are preferred over traditional protein sources because of their availability and reduced preparation time. A large population is currently using these supplements for weight reduction and muscle toning. Other possible benefits of protein supplements include:

  1. Nutrition

Those who struggle to meet their daily protein requirements can use supplements as an alternative. Older adults, weight lifters, athletes, and those with chronic illnesses may require more protein intake. Researchers have found that athletes involved in strenuous exercise training can benefit from having around twice their daily recommended protein intake, ranging between 1.4 and 2.0 grams per kg of body weight.

  1. Muscle Gain

Protein supplements may help if you want to gain lean muscle. According to a research study done at Rice University, an adult who is looking to put on muscle needs to strength train several days a week and increase his protein intake from 0.40-0.60 g per pound of his body weight to 0.60-0.90 grams.

  1. Recovery After Exercise

In addition to muscle growth, protein supplements can help in repairing damaged tissues and muscles. During workouts, the body naturally directs amino acids and energy to support muscle contractions. After the workout, your muscles go through a recovery phase. Drinking a protein supplement after the workout can help soothe muscles that may have been damaged during the exercise.

The supplement can also help in speeding up the recovery of sore muscles by reducing muscle damage and enhancing muscle performance and protein synthesis.

  1. It Helps With Muscle Growth And Recovery

Taking protein supplements will not only build and strengthen your muscles, but it can also prevent muscle breakdown. Combining exercise and regular activity with high protein intake will promote muscle growth and strengthening.

High-quality protein supplements are rich in branched-chain amino acids (BCAAs) and contain essential amino acids. One of the BCAAs (Leucine) plays a crucial role in stimulating muscle growth and recovery after endurance and resistance training. As such, protein shakes, for instance, are very convenient for athletes who are always on-the-go.

  1. It Promotes Satiety And Boosts Metabolism

Proteins will make you feel fuller than fats and carbohydrates. This may be beneficial to athletes who are always fueling up their bodies for an extended period of time. The supplement’s ability to reduce hunger levels and appetite helps in the reduction of calorie intake, which is a key factor for those trying to achieve weight loss.

Along with the reduction of appetite, taking protein supplements boosts metabolism. Your body utilizes energy to digest and make use of nutrients in the food you consume. This is referred to as the Thermic Effect of Food (TEF), and protein’s thermic effect is greater than that of fats and carbohydrates. If you are looking to lose belly fat or want to get the ideal body composition, consider replacing carbs with protein.

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The Ultimate Guide to 20 Different Types of Coffee Drinks

By Jules Winnfield

Starting the morning without a cup of coffee is almost unheard of for some people. It is one of the most popular drinks in the world and for good reason.

Not only does coffee taste good, but it also gives you an energy boost to help you start your day. Many people will continue to drink coffee throughout the day with 4-5 cups being the recommended amount.

You can make your coffee in the comfort of your home, buy it from a supermarket, or go to a quaint coffee shop and enjoy a cup with friends. Anywhere you go, you can be assured that you can get a decent cup of coffee. Even if you are traveling abroad, different countries usually have their own variations of popular coffee drinks.

Coffee is also very versatile, it goes well with so many flavors and isn’t exclusive to drinks. There are coffee cakes, coffee marinates, and even coffee scrubs. This variety is also prevalent in the menus at coffee shops.

Even for people who frequently drink coffee, the number of coffee types can be overwhelming. So, we put together the ultimate guide to coffee to help you easily understand what each coffee type is and some popular variants of the drink.

20 Different Types Of Coffee

Before we get into the different types of coffee drinks, it is important to note that the taste of the coffee can vary depending on what coffee beans are used, amongst many other variables (water, temperature, grind profile, pre-emersion, brew time) that we wont go into in this article.

While there are four different varieties of coffee beans, the two main ones are Arabica and Robusta.

  • Arabica
    • The more popular of the two and considered a higher quality bean.
    • Generally has a sweeter and less bitter taste when compared to Robusta beans, which makes it ideal for black coffees.
  • Robusta
    • Generally cheaper than Arabica and is mainly used in instant coffee.
    • Robusta has a 2.7% caffeine content compared to Arabica which has 1.5%, which makes it great for espressos.

The other 2 bean types are Liberica and Excelsa. Liberica is a love-it, or hate-it bean with a nutty and woody flavor, whereas Ecelsa has the notes of a light roast with the flavors of a dark roast. You typically won’t find these beans by themself and are mainly blended with one of the most popular types of beans.

Coffee beans can come in light, medium, and dark roasts. Just like coffee bean types, the roast of the bean can also affect the flavor of the drink. The general flavor profiles are:

  • Light – Slightly higher caffeine content compared to the other roasts. Provides a mild and floral aftertaste.
  • Medium – Balanced flavor between the floral notes of a light roast, and the deep roaster flavor of a dark roast.
  • Dark – Thicker body and a roasted flavor. The least amount of caffeine content out of the 3 roasted types since some of it is cooked off.

The caffeine difference between the roasts is so minimal that a cup of coffee made with a light roast will have essentially the same caffeine content as a coffee made from a dark roast.

Now that you know the coffee beans, here are 20 ways in which they can be used to make delicious beverages!


Decaf coffee isn’t a typical type of coffee, because theoretically every type of coffee could be made into a decaf one. In the case of decaf, it’s the beans that are different, not the composition or brewing methods of the drink.

Decaffeinated coffee beans are made when the roasters remove most of the caffeine from the beans while they’re still in seed form. It should be noted that decaf coffee isn’t caffeine free, but it does have low caffeine content.

To meet the United States standard for it to be classified as decaffeinated, at least 97% of the original caffeine content has to be removed.

There are many ways that caffeine is removed from coffee beans, but the most common is to use solvents or water. The process of removing the caffeine leaves the taste of the coffee largely unaffected.

While decaf coffee has no apparent health benefits compared to regular coffee, it is recommended for pregnant women to switch to decaf as caffeine can harm unborn babies.


Espresso is the most common way in which coffee is prepared. It is also the basis for a lot of coffee drinks like lattes and cappuccinos.

Espressos are made when hot water is forced through finely-ground coffee beans to get a highly concentrated liquid. There is a high grounds to water ratio when making espresso and it is typically served in a one-ounce cup.

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9 Foods That Help or Hurt Anxiety

By Beth W. Orenstein

Looking for food that helps with anxiety? Studies have shown that some foods make us feel calmer while other foods can act as stimulants — at least temporarily. If you experience stress that results in anxiety or panic attacks, making some modifications to your diet may give anxiety help and relief.

Stress describes the many demands and pressures that all of us experience each day. Stress may be physical, mental, emotional, or chemical in nature. Just about anything you encounter can cause stress.

Anxiety is a sign or symptom of stress. Quite often it is the persistent interruptions, hassles, and struggles you face each day that cause anxiety, not life’s catastrophes or disasters. For instance, listening to a phone ringing constantly, hearing a new baby’s cries, or worrying about paying bills can cause stress that leads to anxiety.

When you are anxious for days or weeks, it is called chronic anxiety. The problem with chronic anxiety is that it can lead to health problems over the long term. While there are no quick fixes, you can combat the destructive effects by eating to boost or reduce certain chemicals in your body.

According to the Mayo Clinic, your diet cannot cure anxiety. But there are foods that help with anxiety and have a calming effect in the body, while other foods cause anxiety after eating.

Here are some suggestions:

  • Choose foods such as complex carbs that boost the calming brain chemical serotonin. Select whole-grain breads and whole grain cereals instead of sugary snacks or beverages.
  • Eat protein at breakfast, so you have energy and your blood glucose levels stay steady.
  • Limit or avoid alcohol and caffeine, which cause anxiety after eating. Both affect your sleep and can cause edginess.
  • Stay hydrated. Dehydration can cause mood changes.

To boost your mood, consider adding the following to your diet:

  • Chocolate
  • Folate and other B vitamins
  • Low-glycemic foods
  • Magnesium
  • Omega-3 fatty acids
  • Tryptophan

In addition, consider adding foods high in zinc to your diet. Findings show that oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.

Also, a study published in August 2015 the journal Psychiatry Research found a link between probiotic foods and a lowering of social anxiety. Probiotic foods include pickles, sauerkraut, and kefir. A new study published in 2017 in the journal Annals of General Psychiatry linked probiotics with improving symptoms of major depressive disorder, possibly by either decreasing inflammation in the body or by increasing the availability of serotonin, the calming brain chemical. Anxiety may be linked to depression.

9 Foods That Help Or Hurt Anxiety

Food to Eat: Turkey and Tryptophan-Rich Foods

Some researchers believe that tryptophan can have a positive effect on stress because this amino acid helps your brain produce feel-good chemicals. “Tryptophan is a precursor to serotonin, and serotonin, a neurotransmitter, helps you feel calm,” says San Francisco nutritionist Manuel Villacorta, RD, a spokesman for the American Dietetic Association (now known as the Academy of Nutrition and Dietetics).

You will find tryptophan in a variety of foods: turkey, chicken, bananas, milk, oats, cheese, soy, nuts, peanut butter, and sesame seeds. Note that there is some question about whether tryptophan found in food crosses the blood-brain barrier, so the effect may not be a dramatic one.

Beef and Foods Rich in Vitamin B Ease Anxiety

Studies have shown a relationship between the B vitamins, including thiamine or vitamin B1, and mood. A deficiency in B vitamins, such as folic acid and B12, can trigger depression in some people. You can take a vitamin B supplement or eat foods that are rich in B vitamins to ward off anxiety. These foods that help with anxiety include beef, pork, chicken, leafy greens, legumes, oranges and other citrus fruits, rice, nuts, and eggs.

Complex Carbs Are Foods That Lift Mood

Carbohydrates also increase production of serotonin in the brain. When choosing mood-lifting carbs, go for whole grains, such as whole-wheat bread or brown rice, rather than processed choices, such as sugar, candy, or even white bread and white rice, Villacorta says. Whole grains take longer for the body to break down, and release sugar into the bloodstream slowly. Processed carbs may give you an initial surge of energy, but that can be followed by an insulin rush, which rapidly drops blood sugar levels, ultimately leaving you feeling lethargic.

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29 Easy Ways to Lose Weight Naturally (Backed by Science)

Written by Adda Bjarnadottir, MS, RDN (Ice)

There is a lot of bad weight loss information on the internet.

Much of what is recommended is questionable at best, and not based on any actual science.

However, there are several natural methods that have actually been proven to work.

Here are 29 easy ways to lose weight naturally.

1. Add Protein to Your Diet

When it comes to weight loss, protein is the king of nutrients.

Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80–100 calories per day (1Trusted Source2Trusted Source)

A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet (3Trusted Source4Trusted Source).

Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect

2. Eat Whole, Single-Ingredient Foods

One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods.

By doing this, you eliminate the vast majority of added sugar, added fat and processed food.

Most whole foods are naturally very filling, making it a lot easier to keep within healthy calorie limits (7Trusted Source).

Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly.

Weight loss often follows as a natural side effect of eating whole foods.

3. Avoid Processed Foods

Processed foods are usually high in added sugars, added fats and calories.

What’s more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods (8Trusted Source).

4. Stock Up on Healthy Foods and Snacks

Studies have shown that the food you keep at home greatly affects weight and eating behavior (9Trusted Source10Trusted Source11Trusted Source).

By always having healthy food available, you reduce the chances of you or other family members eating unhealthy.

There are also many healthy and natural snacks that are easy to prepare and take with you on the go.

These include yogurt, whole fruit, nuts, carrots,and hard-boiled eggs.

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5. Limit Your Intake of Added Sugar

Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer (12Trusted Source13Trusted Source14Trusted Source).

On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it (15Trusted Source).

Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.

Minimizing your intake of added sugar is a great way to improve your diet.

6. Drink Water

There is actually truth to the claim that drinking water can help with weight loss.

Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward (16Trusted Source17Trusted Source18Trusted Source19Trusted Source).

Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people (20Trusted Source21Trusted Source).

Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar (22Trusted Source23Trusted Source).

7. Drink (Unsweetened) Coffee

Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds.

Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn (24Trusted Source25Trusted Source26Trusted Source).

Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50% (27Trusted Source28Trusted Source29Trusted Source).

Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.

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10 Anti-Aging Foods to Support Your 40s-and-Beyond Body

Written by Nathalie Rhone, MS, RDN, CDN

Beautiful, glowing skin starts with how we eat, but these anti-aging foods can also help with more than that.

When we pack our diet with vibrant foods loaded with antioxidants, healthy fats, water, and essential nutrients, our body will show its appreciation through its largest organ: our skin. After all, the skin is often the first part of our body to show internal trouble, and there’s only so much that lotions, creams, masks, and serums can do before we need to take a closer look at what’s fueling us.

Researchers have even concludedTrusted Source that eating fruits and veggies is the safest and healthiest way to combat dull complexions and fine lines. Ready to glow? Here are 10 of the best anti-aging foods to nourish your body for a glow that comes from within.

1. Watercress

The health benefits of watercress don’t disappoint! This nutrient-dense hydrating leafy green is a great source of:

  • calcium
  • potassium
  • manganese
  • phosphorus
  • vitamins A, C, K, B-1, and B-2

Watercress acts as an internal skin antiseptic and increases the circulation and delivery of mineralsTrusted Source to all cells of the body, resulting in enhanced oxygenation of the skin. Packed with vitamins A and C, the antioxidants in watercressTrusted Source may neutralize harmful free radicals, helping to keep fine lines and wrinkles away.

To try: Add a handful of this flavorful green to your salad today for glowing skin and overall improved health!


This delicious green may also boost immunityTrusted Source (as seen in trouts), aid digestionTrusted Source (in one cell study), and provide thyroid support due to its iodine content.

2. Red bell pepper

Red bell peppers are loaded with antioxidantsTrusted Source which reign supreme when it comes to anti-aging. In addition to their high content of vitamin C — which is good for collagen production — red bell peppers contain powerful antioxidants called carotenoids.

Carotenoids are plant pigments responsible for the bright red, yellow, and orange colors you see in many fruits and vegetables. They have a variety of anti-inflammatory propertiesTrusted Source and may help protect skin from sun damageTrusted Source, pollution, and environmental toxins.

To try: Slice bell peppers and dip them in hummus as a snack, add them into a raw salad, or cook them up in a stir-fry.

3. Papaya

This delicious superfood is rich in a variety of antioxidants, vitamins, and minerals that may help to improveTrusted Source skin elasticity and minimize the appearance of fine lines and wrinkles. These include:

  • vitamins A, C, K, and E
  • calcium
  • potassium
  • magnesium
  • phosphorus
  • B vitamins

The wide range of antioxidants in papaya helps to fight free radical damage and may delay signs of agingTrusted Source. Papaya also contains an enzyme called papain, which provides additional anti-aging benefits by working as one of nature’s best anti-inflammatory agents. It’s also found in many exfoliating products.

So yes, eating papaya (or using products containing papain) may help your body shed dead skin cells, leaving you with glowing, vibrant skin!

To try: Drizzle fresh lime juice over a big plate of papaya as part of your breakfast or make a papaya mask at home for your next night in!

4. Blueberries

Blueberries are rich in vitamins A and C, as well as an age-defying antioxidant called anthocyanin. This is what gives blueberries their deep, beautiful blue color.

These powerful antioxidantsTrusted Source may help protect skin from damage due to the sun, stress, and pollution by moderating the inflammatory response and preventing collagen lossTrusted Source.

To try: Throw this delicious, low-sugar fruit into a morning smoothie or fruit bowl, and let it provide a beautifying punch!

5. Broccoli

Broccoli is an anti-inflammatory, anti-aging powerhouse packed with:

  • vitamins C and K
  • a variety of antioxidants
  • fiber
  • folate
  • lutein
  • calcium

Your body needs vitamin C for the production of collagen, the main protein in skin that gives it strength and elasticity.

To try: You can eat broccoli raw for a quick snack, but if you have the time, gently steam before eating. From charred bites to pesto sauces, cooking broccoli actually helps release more health benefits for your body.

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The 9 Best Foods and Drinks to Have Before Bed

Written by Brianna Elliott, RD

Getting good sleep is incredibly important for your overall health.

It may reduce your risk of developing certain chronic illnesses, keep your brain healthy, and boost your immune system (12Trusted Source3).

It’s generally recommended that you get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get enough (4Trusted Source5Trusted Source).

There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties (6Trusted Source).

Here are the 9 best foods and drinks you can have before bed to enhance your quality of sleep.

1. Almonds

Almonds are a type of tree nut with many health benefits.

They’re an excellent source of many nutrients, as 1 ounce (28 grams) of the dry roasted nuts contains 18% of an adult’s daily needs for phosphorus and 23% for riboflavin (7Trusted Source8Trusted Source9Trusted Source).

An ounce also provides 25% of the daily manganese needs for men and 31% of the daily manganese needs for women (10Trusted Source).

Eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their healthy monounsaturated fats, fiber, and antioxidants.

Antioxidants may protect your cells from harmful inflammation that can lead to these chronic diseases (11Trusted Source12Trusted Source).

It’s been claimed that almonds may help boost sleep quality as well. This is because almonds, along with several other types of nuts, are a source of the hormone melatonin. Melatonin regulates your internal clock and signals your body to prepare for sleep (13Trusted Source).

Almonds are also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia (6Trusted Source14Trusted Source15Trusted Source).

Magnesium’s role in promoting sleep is thought to be related to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to interrupt sleep (6Trusted Source15Trusted Source).

Yet, despite this, research on almonds and sleep is sparse.

One study examined the effects of feeding rats 400 milligrams (mg) of almond extract. It found that the rats slept longer and more deeply than they did without consuming almond extract (16).

The potential sleep-related effects of almonds are promising, but more extensive human studies are needed.

If you want to eat almonds before bed to determine if they affect your sleep quality, a 1-ounce (28-gram) serving, or about a handful, should be adequate.


Almonds are a source of melatonin and the sleep-enhancing mineral magnesium, two properties that may make them a great food to eat before bed.

2. Turkey

Turkey is delicious and nutritious.

It’s high in protein, with roasted turkey providing almost 8 grams of protein per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite (17Trusted Source18).

Additionally, turkey is a modest source of a few vitamins and minerals, such as riboflavin and phosphorus. It’s an excellent source of selenium, with a 3-ounce serving providing 56% of the Daily Value (DV) (19Trusted Source).

Turkey has a few properties that explain why some people become tired after eating it or think it encourages sleepiness. Most notably, it contains the amino acid tryptophan, which increases the production of melatonin (20Trusted Source21).

The protein in turkey may also contribute to its ability to promote tiredness. There’s evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night (22Trusted Source).

More research is necessary to confirm turkey’s potential role in improving sleep.


Turkey may be a great food to eat before bed due to its high amounts of protein and tryptophan, both of which may induce tiredness.
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The Mental Health Benefits of Exercise

By Tonny Wandella

What you eat makes you who you are. Although you may not literally become what you eat, the nutritional choices do play a vital impact on your general health. Not just that, but there are some meals that can help you maintain or increase your brain’s health. Eating the correct meals to maintain your brain healthy can reduce your risk of getting neurological disorders later in life significantly. Here are some of the top brain foods:

Fatty Fish

Fish high in omega-3 fatty acids include trout, salmon, and sardines. Not only is fat-containing omega 3s composed of 60% of your brain, but it is also required for the formation of brain and nerve cells. Omega-3 deficiency can lead to learning difficulties and despair.


Eggs are high in B vitamins and choline, a mineral. B vitamins aid to delay cognitive decline, and B vitamin deficiencies have been linked to depression and dementia. Choline is used by the body to produce neurotransmitters that regulate mood and memory.

Green Leafy Vegetables

Leafy greens including broccoli, spinach, and kale are high in vitamins K, lutein, folate, plus beta carotene. Vitamin K has been shown to boost memory by assisting in the synthesis of fat inside brain cells.

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Diets: A Beginner’s Guide to Every Major Plan and How it Impacts Your Health

Written by: Elly Hancock

If there’s one thing we’re not short of in the world, it’s diets. Low carb, high carb, low fat, high fat, 500 calories a day, juice cleanses, and everything else in between – would you be surprised if I said there are nearly 100 diets to choose from?

As someone who has tried a fair few different diets over the years, it’s safe to say that finding the right one for you can be challenging.

In this guide, I’ll share all you need to know about every diet there is, including what you can (or can’t) eat, any health benefits or implications, and the essential pros and cons. 

With the tips in this guide, you’ll be able to decide which diet is best for you, your body, and your lifestyle, whether that’s cutting out certain foods, adding in new ingredients, or counting calories.

How To Know Which Diet is Right For You

The right diet for you is just that – the right diet for you. What works for one person might not work for the next, and it’s always worth bearing that in mind before you get started.

You need to consider various factors when deciding to change your diet. First of all, your taste preferences are very important. If you don’t like what the diet is telling you to eat, then you won’t stick to it, and you won’t want to either.

But health implications are also important. If you suffer from gluten intolerance, following a diet high in grains and legumes probably won’t be your best fit. The same goes for any other allergies or intolerances.

It’s also worth thinking about other health conditions you have, or might be at risk of. Consider whether you have a family history of conditions that a diet can affect, such as diabetes or heart disease.

And last but not least, remember why you’re switching up your diet. If you want to lose weight, finding a diet with a sustainable calorie deficit will be just fine. But if you’re looking to add a few pounds, or you just want to improve your overall health, cutting down calories isn’t the way to go.

Remember that dieting doesn’t have to be difficult, and it certainly doesn’t have to cost you your entire paycheck, either. There are easy ways to eat healthy on a budget, no matter your goal. A few simple swaps here and there could be all it takes to lose those few pounds or increase your nutrient levels.

Before You Change Your Diet…

No matter what a diet tells you to cut out or add to your plate, some factors should always stay the same. 

Lifestyle habits like your sleep, hydration, and activity levels, are essential for your overall well-being, and they’re also crucial for maximizing the success of your diet.

Any dietary changes are always worth discussing with your doctor first. They know you and all about your health, so they can also tell you what might or might not work so well. Plus, they can put your mind at ease about any potential health implications.

How To Spot A Fad Diet

Although there are plenty of diets to choose from, it doesn’t mean they’re all good ones to follow. 

Fad diets are more than just a fad. Most of the time, they’re dangerous and damaging to your health – which is exactly why it pays to be aware of them.

The wrong diet can cause horrible side effects like nausea, headaches, low energy, and malnutrition. And more often than not, fad diets lead to weight gain once the diet is over.

A good diet should be easy to stick to and be sustainable in the long term. But fad diets are usually the very opposite. Aside from the harmful health side effects, fad diets can be downright painful and boring to endure, especially when you’re left feeling very hungry.

So how do you spot a fad diet? Here are four key giveaways to help you know a fad diet when you see one.

Drastic calorie cutting

Fad diets usually have a very low calorie intake to increase sudden weight loss. As you’d expect, this can be dangerous, especially if you create a deficit of more than 500 calories a day. And most of the time, it’s only water that you lose.

Taking pills/powders

Many fad diets promise a ‘magic’ pill, powder, or herb to kickstart weight loss, claiming that you won’t need to do any other type of ‘dieting’ alongside the supplement. Or they suggest that your actual input is minimal, because the magic supplement does all the work. But the only thing you’re losing is money. 

Extreme limits on certain types of foods 

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