nzgirl

6 Easy Changes to Make You Happier

Damien Justus — Fri, 02 Feb 2018 18:35:01 +0000

Nothing is more sought after than happiness. It is such an abstract concept that sometimes it seems more like a legend than something we can actually achieve. True and sustainable happiness isn’t as obvious or simple as it should be: happiness is a state of being that takes practice and a series of conscious choices. Here are six easy changes you can make to your everyday life to help you become happier. Wake Up with the Sun Our bodies are biologically in tune with the sun. Even if you aren’t a morning person, there are incredible benefits that come from getting up a little earlier. When the first thing you see in the morning is the sun’s brilliant rays peeking over the horizon and you feel it on your face as it warms up your home, something really magical happens. Research shows that getting up earlier helps us be more productive and feel more positive. Minimize Social Media Intake Social media is an important part of the contemporary world, but it’s easy to be overwhelmed by it. Being too involved in social media can cause mental health issues and contribute to an overall sense of unhappiness. Making sure you aren’t constantly glued to your phone puts you more in touch with the moment and instead of the internet. Too much social media fills our brains with things we want but don’t have people of whom we may become envious, and too much negativity. Keep your newsfeeds positive, bright, and only friend and follow individuals who make you feel good about yourself. Read Your Bible Every Night Doctors recommend you take an hour or two every night to walk away from your screens until you fall asleep. This is a great opportunity to sit down and read the scripture. Filling your life with God’s word can bring self-love and certainty into your life. Another creative way to brush up on scripture is to read from a book like The Sermon Notebook, which contains notes and practical applications of His word that makes reading a much more interactive experience. Dr. Alan Carr’s inspiring sermons are a positive way to provide you with internal happiness. Keep a Daily Gratitude Journal Real life can be full of mishaps and painful experiences. Half the battle of getting through hard times is remembering that there’s always a silver lining. At the end of every night, take five minutes to sit down with yourself in a moment of silence and ask yourself what makes you thankful. Being thankful can truly make us happier. The more specific you are with your daily gratitude, the better you will feel, and the easier it will be for you to carry that happiness with you. Spend Time with Friends and Family As we get older, it’s especially important that we surround ourselves with love, positivity, and healthy relationships. This means cutting out the people who don’t treat us kindly or with respect and making more time for the people who are always there for us. You should never feel pressured to spend time with anyone who doesn’t enrich your life. So schedule coffee dates, drive home for the holidays, and always remind people how much you love them. You’ll find yourself happier for it! Treat Yourself This sounds easy, but doing nice things for ourselves can make us feel guilty, so we refrain from indulging. Little things can make or break the energy we store all day. There’s no harm in supplementing our lives with activities and products that make us happy, even if it feels temporary. Make a plan toalways have something to forward to. Whether it’s lighting a candle every night or making time for your favorite church service each Sunday, choose happiness in little ways—they will add up.

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Fashion Trends to Ring in the New Year in Style!

Damien Justus — Mon, 22 Jan 2018 22:08:48 +0000

2018 is here and this year is all about bold and bright fashion. From the catwalks of Fashion Week to stunning streetwear on the pages of fashion magazines, stunning colors and funky designs are all the rage this era. A contemporary look is perfect for a modern year and vintage accents create timeless ensembles for your wardrobe. Read on to find some of our favorite fashion trends for 2018 to spruce up your closet and stand out in a crowd. Striking Silhouettes For Her Tailored pantsuits are a timeless ensemble for women. This year sees comebacks from the 50’s and 60’s with a unique twist for a modern look. Bright colored trouser suits are made stunning with traditional wide leg pants and smart blazers for an outfit you can work to work and out on the town. Another trend to accent your figure and stay warm during the winter months is a lengthy trench coat to pair with a gown or casual ensemble. This classic outerwear can be found in military styles and sophisticated hi-lo cuts for your new favorite fashion statement. Accessorize, Accessorize, Accessorize! An important key aspect of your 2018 style is accessories like shoe wear and purses. Paris Fashion Week saw sneakers by designers such as Prada that were more than just shoes for the gym. These classic sneaks come in a variety of styles from trainers to velcro strapped designs to pair with a flirty dress this fall. Why not complete your outfit with a new bag this year? Gone are the days of simple purses; this year is all about a mod strappy style. Cross-body and belt bags evoke an edgy look and can be worn in a variety of ways for men and women alike. Look for Unique and Creative Patterns Make a cherished statement with your 2018 wardrobe by choosing pieces with unique prints. Classy patterns like polka dot and plaid can beautify anything from a pantsuit to a bikini. For an ultimate feminine look, shop for floral prints in vintage shapes like tea dresses and pencil skirts. Woman’s brands like Lularoe are popping up this year to showcase comfortable pieces with flowery prints for her. Switch up your Color Scheme Whether your style is neutral or bright, it’s time to make a statement with these year’s hottest colors. Bold yellow dresses are striking for summer and spring and maxi-dresses have already been in high demand during the start of 2018. If you’re looking for a softer color palette, you’re in luck this year! Pastel shades such as mint and lilac can be actually worn together for a breezy look. Try to locate natural fabrics for the ultimate summer dress. On the bright side, splashy colors have been showcased on the runway and red carpet. Electric neon comes to life with color blocked patterns or worn solo for a pop art look. Don’t Be Afraid to Stand Out While last season was all about staying comfy in leggings, 2018 is going to be the year of statement style. If you’re going to wear brand name t-shirt, why not wear it out loud? Trendy designers including Gucci and Calvin Klein are famous for putting their logo on everything from t-shirts to handbags. It’s time to show off your love of high fashion. Also, feel free to get stylish with stand out bling! Crystals are huge this season to light up tiaras and accent a handbag. Go dramatic with allover crystals or choose pieces with subtle embellishments to add a pop of shine. The greatest part of a new year is to choose your own style and start fresh. Whether you follow the trends or march to the beat of your own drummer, it’s about to be your year. Happy 2018!

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Beauty Products to Swear By

Damien Justus — Fri, 19 Jan 2018 02:07:17 +0000

What is the best way to feel naturally beautiful besides wearing that in-style hat, perfect scarf, top that goes with everything, or gorgeous lularoe dress? Having amazing beauty products that you can always rely on to make you feel and look your best. Many people love to keep their beauty staples in the makeup and accessory category. However, I personally feel like my favorite beauty products are those focused on keeping your skin looking and feeling healthy, rather than caking on everyday cosmetics that clog pores and harm skin. Continue reading for my favorite beauty products. Eminence Organics’ Coconut Age Corrective Moisturizer Finding a good moisturizer or face lotion has always been a problem. I can’t begin to state how frustrating to have to jump between moisturizers back and forth, trying to find one that is just perfect. The problem is this: either the moisturizer is not moisturizing enough and after an hour, your skin is already cracking from the dryness, or the moisturizer is too oily, sticky and gooey, which ends up being moisturizing but after continued use, breaks you out. This is the perfect moisturizer. It leaves your skin soft all day long while also saying what it says it does. Once it sinks into your skin, the stickiness is all gone and you are left with simply soft skin, beautiful to the touch without picking up residue. The best part? It is so gentle, smooth and never breaks you out like other moisturizers. This will always be a staple in my Beauty Products. Additionally, it smells so good. Lush’s Mask of Magnaminty I love masks. There is no better way to freshen your skin with a weekly mask that clears your pores, makes you feel refreshed as if you had a new skin. This mask contains ground aduki beans, primrose seeds, and peppermint oil. It has a beautiful cooling sensation. Simply spread the mask on clean skin and let it sit for about 10/15 minutes. Your skin will feel all tingly and you’ll really feel the mask doing its job. Once the mask has dried, start scrubbing in light circles to remove any surface debris or dry skin with warm water and rinse the mask off. It is an absolutely wonderful mask which you can buy in a big tub for a reasonable price too. Other beauty products don’t come near. Boscia Luminizing Black Charcoal Mask I know its another mask, but having this additional mask is really worth it. Sometimes, when your skin is just that down on its luck, clogged with sebum and dirt, you need something to extract the worst of your skin out. This mask does the trick. I suggest letting your skin sit in a hot shower or be exposed to steam before using this mask to make sure the mask can easily grab onto the gook in your pores. Once your skin is warm and ready, spread the mask all over your face and wait for it to dry. When it is ready, the mask will feel like elastic and you should peel it upward. You will see all the gunk that was once in your pores on the mask you just removed. Rinse off when you are done. Better Than Sex Mascara I said I don’t like using makeup too much already. However, if there is ONE makeup product I will use to enhance any feature on my face, it will be mascara. Just a dark outlining on the eyelashes is enough to enhance the face in my opinion and it doesn’t harm your skin in any way. This mascara is wonderful in that it really gives you dark, full and thick lashes. Do NOT pass these up!

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How To Find The Best Beauty Products For You

Damien Justus — Fri, 05 Jan 2018 22:12:27 +0000

We all want to look our best. When you see that gorgeous, sumptuous red lip or smokey eye in the pages of Allure or Cosmopolitan it’s difficult to resist the urge to rush out to the store to buy the exact same shade. Unfortunately, nine times out of ten you’ll be sorely disappointed when the product that looked so spectacular on the magazine model doesn’t do you any justice. To get a flawless look effortlessly, you need to understand how to find the best beauty products for you. We’ll review the three basic steps to discovering what merchandise is best for you. First, do your due diligence by reading trusted reviews and descriptions of different kinds of products. Then, you need to figure out your skin type in order to get a great daily regimen down. Finally, you must make an investment in your makeup and facial products to see a marked improvement in your appearance. Do Your Research The internet is a treasure trove of information about all of your favorite brands. From face wash to eyeshadow and everything in between, you can get detailed and honest reviews of any product you’re thinking about purchasing. When you think about it, it makes complete sense to do as much research as possible! These are products that you’ll be applying to the sensitive skin of your face so make sure they’re tried and true. You can conduct your own Google search by merely typing in the product type or name, or visit your local beautician to get knowledge on a huge range of products that you might have heard of. Let Your Skin Type Be Your Guide Every skin type is different and products that work for your best friend may not work for you. Finding out your skin type is imperative to building an arsenal of the best beauty products for you. Fortunately, it’s simple! Just wash your face in your usual way then leave it alone for two hours. Your skin will feel oily, dry or a combination of both. There are five general skin types; dry, oily, combination, normal and acne-prone. No specific skin type is better than any other, but it’s important to use what’s best for you. Oily skin products used on dry skin could spell disaster! Use your skin’s natural resting state to build your beauty routine and you’ll be amazed at the improvement! Make The Investment Resist the urge of the 99-cent makeup bin! Quality products come with higher price tags that will go easier on your wallet in the long run. They might be an investment up front but these products generally last for hours. Find a local distributor for Lipsense, a premier lipstick from SeneGence, and you’ll see what I mean. Their lipstick doesn’t smear off and you can customize your own signature color. Similarly, you can find deeply saturated eyeshadow colors that don’t flake off and foundations that won’t clog your pores or melt in the mid-day sun. Higher-end products also generally offer smoother and more precise application. Investing in higher-end products is really an investment in yourself and a commitment to treat your skin with gentleness and respect. In return, your skin will reward you with looking clearer and more radiant! People with sensitive skin should avoid cutting corners with cheap foundations, lotions or face washes as they sometimes use lower quality ingredients that could irritate the skin Next time you’re tempted to rush out and buy the new eyeshadow color of the moment, pause and follow these three simple steps to find the best beauty products for you. By doing a little online research you’ll discover what products stand out and which ones do not. Knowing your specific skin type is more than half the battle, and you’ll never go wrong with making an investment in higher-end products that yield big beauty returns!

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WIN: 4 Artists You Need To See At Soundsplash 2018

Bridie — Fri, 05 Jan 2018 14:56:27 +0000

With Soundsplash just around the corner, I thought I would make a list of the women who you do not want to miss at the three-day festival. This is only a small chunk of well-crafted line up so be prepared for an action pack few days Ladi 6 A well-known name to the music scene in New Zealand and a constant at summer festivals, I’ve been lucky enough to already catch her once this festival season at Northern Bass. I hadn’t even seen her before and my expectations were blown away by her performance. Mixing her old music and making it new and playing new music that made it seem like we already knew all the words, she is one not to miss. Expect good things at Soundsplash JessB A relatively new artist to come on to the mainstream New Zealand rap scene, Jess B raps like she is already a heavyweight and people are responding to her. How can you not with the force she raps with and her strong stage presence. I first heard Jess a couple of years ago when I stumbled across her version of Missy Elliott’s “Cop That Shit” where she says she’s going to bring the thunder and has so ever since. Jess is also the first ever female to participate in Redbull Studio’s 64 Bars, in one take. Bailey Wiley Bailey Wiley without a doubt has one of the best voices I have ever heard. One that makes you feel like you at some house party in the 90s in the best way possible. It’s not even so much that you listen to her it’s that you float with her on a whole other transcendent level. Just imagine yourself beachside at Raglan vibing to this: Aroha & Tali Considered as some of our biggest artists and making a huge impact on the New Zealand music scene as solo performers, the initially impromptu coupling is now regarded as one of our strongest electronic duos. With Aroha on the decks and Tali as an MC, attendees of the festival should be ready to throw down on the dance floor. COMPETITION EXTENDED: nz girl has your chance to win, just comment below with who you would take to the festival and who you are most excited to see. Winner will be chosen Wednesday the 17th of January!

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5 Ways to Start Your Digital Marketing Career

Damien Justus — Sun, 31 Dec 2017 10:44:35 +0000

Digital marketing is a fast-paced and rapidly growing industry. New jobs are opening up all the time, allowing you to start a lucrative career. There are a few ways to get started on this exciting career path. Stay in the Know The digital world is constantly changing, which means that you need to stay up on the latest digital marketing trends. SEO algorithms used in 2013, for example, are no longer going to help with search engine page ranking today. These trends are found in every aspect of digital marketing, from Facebook to Twitter, from inbound web content to outbound links. When you can portray that you are up to date with the industrial knowledge, it will make it easier for companies to hire you, knowing that you can bring potential for innovation and a limited need for more training with you. Network A big part of marketing means networking. Your circle of connections should be large. Surround yourself with people who are even more talented than you are. You tend to adapt to the environment you place yourself in. This also will help you to have a go-to person when you get stuck on something and can help open doors to opportunities that you wouldn’t otherwise know about. Some of your networking should be done on LinkedIn. If you’re not on there with a fully developed profile, this should be an immediate project of yours. Many companies use the social platform to recruit employees. If you don’t have an active profile, some employers won’t even consider you for the job. Build Your Portfolio Show what you know how to do with a portfolio. This includes not only ad copy for social media campaigns and newsletters but also the hard statistics of metrics, such as CPC, CPA, and everything else. Graphics are pretty to look at, but if they aren’t helping to accomplish the entirety of the job, they mean absolutely nothing. Your portfolio can be built based on your own brand building or you can help to build up the social presence of those you know. Try asking someone if you can give them some free marketing help, it will be hard for them to say no! Build a Brand Who are you? When people Google you (and they will), what are they going to find? Personality, purpose, promise, and patience are all part of the branding process, according to Forbes. If you don’t have your own brand under control and visible, it will be hard for companies to gain confidence in your ability to do it for them. Digital marketing is all about building a brand because a reputation is then built off of that. Once you have the building blocks in place, the sky’s the limit in terms of where you can bring a person or a company. Learn the Terms There are countless terms being thrown around in the world of digital marketing. If you can’t identify inbound from outbound, can’t explain the difference from PPC and SEO, or use the jargon intelligently, it’s a clear sign that you at most have a basic level skill set, which means you’re not where you need to be. If you are overwhelmed by the different acronyms and digital marketing concepts, it might be necessary for you to take an online course. This will allow you to not only learn what you need to know but also to gain certification to build your resume. Digital marketing is showing no signs of slowing down. The digital economy is actually becoming stabler than that of the traditional economy. The Bureau of Labor Statistics is estimating more and more jobs to open up in coming years, so you should plan on getting your foot in the door sooner rather than later. Take the initiative to grow your knowledge and your online portfolio so you can show a company what you can do for them.

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#nzgirlhacks: Last Minute Christmas Gifts That You Can Get From Bed!

Lidya — Sat, 23 Dec 2017 00:38:04 +0000

Missed someone on your Christmas list and don’t have time to go shopping? (Or can’t be bothered facing the Christmas crowd?) Here are some easy Christmas gifts that you can get, all without leaving the house! Sharesies Cost: minimum $5 Sharesies is a new website founded by millennials Sonya and Brooke, which is making investing fun, easy and achievable, and showing that investing is not just for the rich. They have just introduced gifting, which means gifters can cover the cost of the lucky recipients’ $30 annual subscription, or purchase a set amount for them to invest in Sharesies funds – anywhere between $5 and $2,000. This is not your usual gift – it’s thoughtful, ethical (Sharesies has socially responsible funds available), will likely grow in terms of monetary value over the years (which means more money for clothing investments) and you don’t even need to visit a crazy mall to purchase it. Setting someone up to start investing is an awesome Christmas gift, especially in an age where most people think property is the only way! Ultimate Movie Night Cost: minimum $30 Give them the experience of a great summer movie night with an Auckland Openair cinema voucher! All you need to do is choose your amount, record your message and let them pick their flick! Adopt an olive tree Give the gift that keeps on giving with an olive tree adoption! By adopting an olive tree, your gift recipient will receive 3 bottles of olive oil, 6 packets of olives and unlimited visitation rights throughout the year! Perfect for an olive lover! Subscription boxes Cost: varies Subscription boxes are great, simply because they will receive a gift every month from you! You’ll be the best gift-giver, even though it was done last-minute 😉 You can choose to give chocolate subscriptions, personalised wine subscriptions, or just red or wine wine, beer subscriptions or even cheese subscriptions! What other last-minute Christmas gifts can you think of?

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nzgirl Retires At 18

Lidya — Thu, 21 Dec 2017 03:40:07 +0000

This December marks 18 years since I launched the nzgirl website. In human terms, it’s officially an adult and whilst that might seem a random analogy for an inanimate / internet non-object, it’s been my baby for a long time…so for me, it’s fitting. I was only 21 when I started nzgirl, so actually I was just a bubba myself! I knew nothing, I had nothing and I came from nothing, and in spite of this, I persevered with the crazy idea and went ahead and launched it anyway. I embarked on the nzgirl journey with a carefree and cavalier attitude towards risk and failure that put me in great stead (i.e. I didn’t even think about it not working out), and I also applied a large helping of “I can do it”. I was determined, and it’s fair to say that Determined Jenene is a force to be reckoned with. I still remember working out that advertising agencies were gate keepers for brands and how they spent marketing money. I didn’t see this as an impediment, so much as an obstacle I just had to leap over. The most frightening of characters came across my path in those first few months, people who were steadfastly confident and so different from anyone I had ever met in my entire life. I grew up on the North Shore, with a very South Island-centric family, and pretty sheltered from these glamorous, interesting or sort of “dangerous” characters and career choices. I was entirely a fish out of water. And I loved it, took to it and immersed in it. It changed my life, in some ways instantly. nzgirl (and, by proxy, me) was quickly talked about. The media covered it, they held us up on a pedal stool for innovation in the new media and we grew, ran, had fun and took all the challenges in our stride. To which, there were many, continuously; we were doing something that no one had ever done before, in a small market. Even since then I’ve become somewhat pretty good (and known for) being comfortable with “making it up as a I go along” and taken this into subsequent businesses. Those traits and skills from the “early days” really set me up for life. The life skills acquired from having a unique learning experience, such as nzgirl, have been immense and varied. It has taken me around the world (several times), it has connected me with the most extraordinary of characters, it has introduced me to opportunities that I would never have received on a linear path of personal and career development. It gave me a platform that I have shaped myself from. That has also been a hardship, in some ways. To this day I am introduced, Every Single Time with “nzgirl” as the precursor (“introducing Jenene from nzgirl”). Now try to imagine having what you did at 21 be the first people state about you for the rest of your career? Sometimes that has felt so boxed in, almost type cast – I’m in a role that I can’t break out of. I like to think (and know) that I’ve gone on to do so many more interesting things from then. I’ve grown up and moved on, but my career birth place always seems to come with me. And it’s probably that, more than anything else, that has led me to THIS. This moment where I say, “I’m done”. After 18 years, I’m retiring the brand and website. Not selling it. Not handing it over to someone else. Not gifting it. But actually stopping. From the 31st of January, nzgirl will stop publishing. The moment I thought of this idea, it felt right. I had explored so many other ways and avenues to “pass the baton”, but my gut feeling was that I would end up still having to hold the reigns in some way. And I don’t want to any longer. Not because I’m ungrateful, not because I don’t love the brand. It will always be the game changer that opened up my life and gave me (and many, many others) a springboard for life. But what I love is being able to control the next steps. Not watch someone kill it slowly, or not give it the same love we did for years. And I know, in the bottom of my heart, that I don’t have that capacity for it any longer. I can’t love it like I did, and therefore it can’t be what it should be, so it’s time to stop. It feels honest and real. Whilst risking an Academy Award style speech, I would like to take this last moment, as the final editorial I’ll ever write for nzgirl to thank a cast of what feels like a thousand people. To the immediate and last caretakers, Lidya and the commercial agent, Sarah from BC. To Belinda. To Jo-Jo. To Gemma. To Tee. Oh Tee. What adventures we have had. To Sarah Williams, soul friend for life, whom without nzgirl we wouldn’t have had Scott Kelly and France (how outrageous that sounds now). To Bonnie, who has been on so many journeys with me; starting out at the very beginning as an Editor and now off on her next adventure too. Friends, foes, clients, family, husband(s), pets and, of course, fans, thank you. Thank you for turning up, supporting, commenting, enjoying, passing on and getting involved. Thanks for believing in one kid’s dream and not popping her balloon. Thanks for saying “you can do it” and “I believe in you”. Thanks, from the bottom of this nzgirl’s heart, for 18 years, helping me (and many others) do what we love. Here’s to the many adventures ahead, may they be as thrilling and rewarding as the first one. Jenene

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JUST ANNOUNCED: Soundsplash Festival 2018

Bridie — Wed, 20 Dec 2017 03:59:47 +0000

Soundsplash is back for another year with another killer line up! The three-day all-ages festival is held January the 19th – 21st and is only a 90-minute drive from Auckland. This year they are delivering New Zealand music goodness, with the full line up including: SHAPESHIFTER, SLUMBERJACK, LADI6, DUB FX, P-MONEY, KATCHAFIRE, OCEAN ALLEY, ED SOLO, THE JUNGLE GIANTS, MITCH JAMES, THOMAS OLIVER, NATTALI RIZE, PIERCE BROTHERS, DREADSQUAD, CORNERSTONE ROOTS, SWIDT, FORTUNES., ALIEN WEAPONRY, TUNES OF I, BAILEY WILEY, TEEKS , AROHA & TALI, SUNSHINE SOUND SYSTEM, JESSB, DJ JAMIN-I, FLOWIDUS, CIAN, RACING, OTIUM, BRENDON THOMAS & THE VIBES, DUBSONIC, B-REX, KING MACKA & JINJA CAT, DJ ATMOSPHERE, DJ ADAM LAI, YAYNÉ, IRIS DUNN, UNCLE SILVERBACK, IMAGINE THIS It’s not just music either, Soundsplash will be host to free workshops, food vendors and a global market space that offers ethically sourced goods for sale. They also offer a special incentive for ticket buyers, $5.00 of any ticket purchased between 20th – 25th of December will go to Foodbank New Zealand. Tickets are on sale now from eventfinda Watch this space as well because nz girl will have your chance to win tickets soon!

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The Ultimate Cheat Sheet on the Food Pyramid

Damien Justus — Tue, 19 Dec 2017 23:22:02 +0000

Proper nourishment is essential for our longevity and overall health, but choosing and preparing the best foods worth eating can be tricky. Here, we will break down the food pyramid as created by the FDA and offer you the ultimate cheat sheet for meeting your food pyramid goals while keeping your calorie count low. Bread, Rice, Cereals, and Pasta Group This group is considered the most important food group on the food pyramid due to the fact that these foods provide us with fiber. Fiber promotes healthy digestion. The vitamins and minerals found in grains promote healthy cell function. And most of the calories found in grains come in the form of carbohydrates which are essential sources for long-term energy. If you happen to be counting your calories, you may notice that this particular food group tends to be heavy in calories, depending on what you buy. When it comes to bread, pasta, and rice, always go for whole grain. Whole grain foods retain much of their intended fiber content, minerals, and vitamins. In addition to being surprisingly healthy, whole grain foods aren’t refined and contain no added sugars which are ideal foods for those who have diabetes. Eating a diet rich in whole grains can help reduce your risk of heart disease and lower your cholesterol. Try to avoid cereals whenever possible. They are loaded with hidden sugars and are heavily processed. Vegetable Group Vegetables are powerhouses of healthy, low calorie meals. Vegetables offer more vitamins and nutrients than calories. This is because vegetables are primarily made of water and fiber. Be aware that the method you use to cook your vegetables (if you don’t eat them raw) will determine their ultimate calorie count and nutritional value. If you don’t eat your vegetables raw, steamed or baked are the two best ways to cook most vegetables. Boiling is always an option, but boiling also removes some of the nutrients from the vegetables during cooking. While lettuce counts as a vegetable, it has little to no nutritional value and is mostly just water. Choose hearty cruciferous vegetables like broccoli, cabbage, kale, brussel sprouts, and cauliflower. Fruit Group Fruits are nature’s candy. They are colorful, sweet, and make you feel good while you’re eating them. While whole fruits are healthy and full of nutrients, they’re also full of sugar. While the sugar is a naturally-occurring sugar, fruits can still weigh in pretty heavy on the calorie count. One apple can have as much as 100 calories. That’s as many calories as a slice of whole grain bread. So, when you’re portioning out your meals, be sure to include fresh fruit but also keep them to a minimum. Fruits are full of fiber, so they’re great for a between-meal snack to stave off any cravings you might experience. Dairy Group The dairy group consists of things made from milk such as yogurts and cheeses. Dairy provides an immense amount of the calcium that your body needs. A great way to ingest all of the daily calcium and protein you need with fewer calories is to try alternative kinds of milk such as soy or almond milk. These kinds of milk also have a considerably less fat content than regular milk. Greek yogurt is the best choice when it comes to yogurts. It’s packed full of protein and has less sugar than regular yogurt. Meat, Fish, Poultry, Dry Beans, Eggs, & Nuts Group This is a group of food that will most likely take up the bulk of your daily calories. Protein is an essential nutrient that our body needs to build our muscles and keep us healthy. When it comes to choosing healthy, low calorie meals centered around a meat, your best choice would be poultry or fish. Red meat, while delicious, is heavier in calories and fat than poultry and fish. Eggs are full of nutrients like omega-3 fatty acids which are essential to lowering your risk of heart disease. Fats, Oils, & Sweets Group Everyone’s favorite group, this group consists of the food items that we ingest that offer little to no nutritional value. These foods are full of calories and unhealthy fats and sugars that will do great damage to our bodies in large quantities. If you must use oil in cooking, use extra virgin olive oil for the added health benefits. Learn how to start replacing your unhealthy, saturated fats with healthier polyunsaturated fats. To satisfy your sweet tooth, try nibbling on a few squares of dark chocolate to get a little taste of sugar with a handful of added health benefits. Hopefully after this you feel better prepared to differentiate the healthy foods in your diet from the unhealthy foods.

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