Nina Simons, Author at Pucker Mob

What Is STEM Learning and What It Means for Children Development

At its core, STEM learning is a multidisciplinary approach that intertwines the principles of science, technology, engineering, and mathematics. Unlike traditional teaching methods, STEM encourages students to connect the dots between these subjects, mirroring the interconnectedness of the real world.

Thus, this approach enhances academic understanding and nurtures essential skills such as critical thinking, problem-solving, and collaboration. To better understand STEM and what it means for children development, here are skills that come with it, indispensable in navigating the complexities of the modern era.

Building blocks for curiosity

STEM learning serves as the basis for nurturing curiosity in children. Through hands-on activities and experiments, young minds are encouraged to explore, question, and seek answers. Furthermore, STEM activities create an environment where failure is not frowned upon but embraced as an integral part of the learning process.

That way children learn that experimentation and repetition are vital components of scientific discovery, fostering resilience and a persistent mindset. This emphasis on curiosity offers the foundation for a positive attitude towards challenges, an essential trait to master in both academic and real-world settings.

Real-world applications

One of the key advantages of STEM education is its emphasis on real-world applications. It transcends textbook knowledge, offering children practical insights into how scientific principles manifest in everyday life. Consider the exploration of ecosystems in biology class, where students can venture into nature, observe organisms, and witness the delicate balance of an ecosystem, connecting theory with tangible experiences.

This hands-on approach both makes learning more engaging and deepens understanding by providing context. As children observe the practical implications of scientific concepts, they are better equipped to comprehend and retain information. This connection between theory and application lays the foundation for a more profound appreciation of the sciences and their relevance in addressing real-world challenges.

Collaborative learning in stem

STEM learning promotes collaboration and teamwork, mirroring the collaborative nature of the professional world. For example, an Australian childcare center Insight Early Learning uses equity as part of their program to teach children inclusivity and equality through partnerships. Their purpose is to show young people how to embrace different cultures and develop empathy from an early age.

Whether working on a robotics project or solving mathematical problems together, children learn the art of communication, delegation, and leveraging collective intelligence. The ability to collaborate seamlessly is a skill that extends far beyond the classroom, preparing them for future workplace dynamics. Students learn to appreciate different approaches to problem-solving, developing cultural competence and communication skills.

Fostering resilience in STEM education

In the realm of STEM, failure is not a stumbling stone but a stepping one towards success. Encountering setbacks and learning from them is inherent in the scientific process. By engaging in experiments, trial-and-error, and problem-solving, children develop resilience and the mindset that failure is not the end but a crucial part of the learning journey. For instance, a failed engineering design teaches persistence and the importance of refining ideas.

This resilience is a transferable skill that extends beyond the realm of STEM. Namely, as students encounter challenges and setbacks, they learn to adapt, improvise, and overcome obstacles. The repetitive nature of STEM activities emphasizes the value of continuous improvement, instilling a growth mindset. This mindset, characterized by a belief in one’s ability to learn and adapt, is a powerful asset that equips children to face challenges in their personal and professional lives.

A symbiotic relationship between STEM and creativity

Contrary to popular belief, STEM and creativity go hand in hand. STEM learning fosters creativity by encouraging children to think critically and find innovative solutions to problems as attested by a 2023 study from the University of Malta. Furthermore, the integration of arts into STEM, often referred to as STEAM (Science, Technology, Engineering, Arts, and Mathematics), emphasizes the interconnectedness of these disciplines.

Therefore, projects that incorporate artistic elements, such as designing aesthetically pleasing prototypes or creating visually engaging data representations, showcase the synergy between creativity and STEM. This approach prepares children to approach challenges with a diverse set of skills, surpassing disciplinary boundaries.

Nurturing responsible innovators

Discussions around the ethical implications of scientific advancements, such as genetic engineering or artificial intelligence, help children understand the importance of responsible innovation. This ethical dimension adds depth to their understanding of STEM and prepares them to navigate the ethical challenges of the modern world.

Moreover, exploring the ethical aspects of STEM subjects prompts students to reflect on the social impact of scientific discoveries and technological advancements. This reflective process cultivates a sense of responsibility, encouraging students to envision how their future contributions to STEM fields can positively influence society. As future innovators, understanding the ethical implications of their work teaches them to make informed decisions that prioritize the well-being of individuals and the global community.

The bottom line

STEM learning is a catalyst for cultivating curiosity, resilience, and creativity in children, preparing them for the challenges of the future. From real-world applications to fostering inclusivity and addressing ethical considerations, STEM education is pivotal in shaping well-rounded individuals. The holistic approach of STEM education ensures that young minds develop the essential skills and principles needed to navigate and contribute meaningfully to an ever-evolving world.

Establishing a Healthy Work Environment: Giving Priority to Employee Well-Being

Corporate demands and goals can often place the state of the work environment in the second plan. However, giving priority to employee well-being is not just a moral obligation but a strategic move for any successful organization. Establishing a healthy work environment both fosters higher productivity and enhances employee satisfaction, and ultimately retention. If you want to put your employees’ welfare higher, here are seven ways how to do it successfully.

Organizing safety training

One fundamental step towards creating a healthy work environment is through organizing regular safety training. These sessions should cover essential aspects like emergency procedures, hazard identification, and proper use of safety equipment. By ensuring that employees are well-educated in safety protocols, employers can significantly reduce the risk of accidents and injuries in the workplace.

Moreover, promoting a safety-conscious culture brings a sense of security and well-being to the workforce, contributing to a positive work environment. Beyond the basics, specialized safety training is crucial for certain professions. For example, people who work in the labs need to know how to handle accidents with hazardous materials to minimize the damage and potential injuries.

Ensuring clean and operational equipment

In hazardous working conditions, for instance, mining, the reliability of equipment is paramount to the well-being of employees. Regular servicing not only ensures the proper functioning of machinery but also addresses potential safety risks.

Specifically, in mining, where workers operate in confined spaces underground, Clean Air Breathing Apparatus or CABA training and servicing is indispensable. Employers must invest in the necessary resources to provide proper training and ensure equipment is in optimal condition. This commitment not only protects the well-being of employees but also aligns with industry regulations, fostering a culture of compliance and safety within the organization.

Creating safety policies

Establishing comprehensive safety policies is a foundational step in promoting employee well-being. Clear guidelines on workplace safety, including emergency procedures, PPE (Personal Protective Equipment) use, and reporting mechanisms for potential hazards, create a secure working environment.

These policies should be communicated effectively to all employees, with regular updates and training sessions to reinforce their importance. Moreover, involving employees in the creation and revision of safety policies can enhance their sense of responsibility. Diverse perspectives and experiences help employers tailor safety policies to address specific concerns within their workforce.

Organizing in-house wellness sessions

Long hours of sitting and sedentary work can lead to various health issues, including poor posture and back pain. To counteract these challenges, employers can introduce in-house wellness sessions, such as yoga classes. Having a certified yoga instructor on staff or hiring external professionals can provide employees with an opportunity to stretch, improve posture, and alleviate stress.

In addition to physical well-being, these sessions can positively impact mental health, promoting relaxation and mindfulness. Employers should encourage participation and ensure that these sessions are accessible to all employees, regardless of their fitness level or prior experience with such or similar activities.

Getting ergonomic furniture for employees

The physical workspace plays a crucial role in promoting employee well-being. Investing in ergonomic furniture can significantly contribute to the comfort and health of employees. Namely, ergonomic chairs, desks, and accessories are designed to support proper body alignment, reduce strain on muscles, and minimize the risk of repetitive strain injuries.

Providing adjustable workstations allows employees to customize their setup based on individual preferences and needs. This proactive approach to workplace design enhances physical well-being and boosts productivity and job satisfaction at the same time. Therefore, employers should regularly assess and update ergonomic measures to accommodate changing work dynamics and employee needs.

Installing activity apps on company computers

Today, prolonged screen time is inevitable. Installing activity apps on office computers can serve as gentle reminders for employees to take breaks, rest their eyes, stretch, and engage in short physical activities. These apps can be configured to promote a healthy work routine, preventing burnout and enhancing overall well-being.

Whether opting for free or purchased versions, employers should choose apps that align with the company’s values and goals for employee well-being. In addition, customizing reminders based on individual preferences and work schedules ensures that these interventions are seamlessly integrated into the daily work routine.

Offer fitness memberships and medical examinations

Recognizing the importance of physical fitness, employers can support their employees by offering fitness memberships or discounted access to gyms, yoga studios, or Pilates classes. Physical activity contributes to overall well-being, as well as improves concentration, and reduces stress.

Besides fitness memberships, employers can prioritize preventive health measures by making regular medical examinations accessible and even mandatory. For example, employees who spend significant time working in front of screens should have free and mandatory eye exams to help identify and address potential vision issues early on.

The bottom line

From safety training to ergonomic furniture and wellness sessions, employers can create a culture that prioritizes physical and mental health. Investing in these initiatives will enhance employee satisfaction and create a productive and healthy work environment. Finally, giving priority to employee well-being is not just a corporate responsibility but a cornerstone for long-term success and sustainability.

Empowering Life With Movement Disorders: Strategies for Improved Treatment Outcomes

Throughout the centuries scientists and renowned experts such as neurosurgeons have fought to find the best treatment possible for versatile complex illnesses and disorders. The brain is, to say the least, one of the most complex and perplexing organs in our entire body, and most of the disorders and other diseases may come from this amazing organ.

Movement disorders are considered one of the most complicated to detect neurological conditions, but at the same time, a person’s life can be uplifted and empowered once the symptoms are detected effectively. Renowned scientists across the globe keep looking for new ways to empower patient’s life no matter how mild or severe the movement disorders are, and here are just some of the most effective strategies.

Movement disorders 101

Put plainly, movement disorders can be explained as a set of neurological conditions that affect the body to control or produce certain movements. Since a group of neurological or brain nerves cause various abnormal movements such as jerking, spasm, lack of movement, or sharking, neuroscientists and neurosurgeons need to take a comprehensive evaluation to detect the symptom and apply adequate treatment. Due to the fact that it can be utterly difficult to detect and diagnose accurately some movement disorders since they are linked between your central nervous systems, motor nerves, and skeletal muscles, specialists need to perform steady and upscaled research before they diagnose the patient. There are some known movement disorders that vary from mild to severe, and some affect one area of your body, while others can be detected a another part of the body. Also, some only interfere with speech and writing skills, while others lead to problems with movement and mobility.

A comprehensive approach to treatment

Movement disorders affect thousands if not millions of people across America, Europe, Australia, and further. With meticulous and complex research throughout the years, expert scientists and neurosurgeons can professionally detect some of the common types and help their patients lead normal lives. Nowadays, neuroscientists have found a few contemporary options to treat some movement disorders and help improve the quality of patient’s life in the long run. Accordingly, expert neurosurgeons from Briz Brain & Spine specify that most movement disorders can be treated with expert Deep Brain Stimulation Treatment if detected early. Hence, if an expert detects the neurological problem and estimates the degree of severity, with the DBS treatment most patients who suffer from some form of movement disorder can maximally improve the quality of their life. DBS treatment entails implanting one or more electrical wires or electrodes in the brain which would trigger the nerves and give out small stimulants or pulse enabling patients to feel relief.

Types of movement disorders and some Common Treatment Practices

Some of the most common movement disorders tend to be caused by disease, underlying genetic conditions, medicaments, or toxins and can affect people all around the world. The movement disorders that can be recognized and treated are the following:

Parkinson’s disease: a condition that affects the central nervous system and directly affects movement and it’s followed by tremors.

Essential tremor: a common nervous system movement disorder that causes uncontrollable shaking

Huntington’s disease: one of the genetic or inherited conditions that causes degenerative effects of nerves in the brain, very often it’s followed by psychiatric and movement disorders

Dystonia: an active and persistent muscle contractions, resulting in abnormal movements

Ataxia: full loss of body movement control

Tourette syndrome: a severe medical condition with continuous repetitive movement and unwanted sounds

Restless legs syndrome: a difficult condition involving unpleasant feeling in the legs accompanied by continuous urge to move them

Multiple system atrophy: a nervous system condition that can affect multiple parts of the body, and later may cause progressive loss of function

There are some other movement disorders that scientists have detected, and for the above-mentioned ones, which can be progressive and severe, there are a few treatment methods that could be applied to improve the quality of life of such patients. The most common treatment therapy entails using drug therapies to control the symptoms. Depending on the underlying cause of the symptoms, botulinum toxin injections can also help minimize and even prevent muscle contraction. Furthermore, specialized physical or occupational therapy can be prescribed by the surgeon which can assist the patient to maintain a balanced life and restore some of the ability to control his movements. As already mentioned, a surgical treatment called deep brain stimulation can be equally helpful for some patients if the professional caregiver has thoroughly analyzed the patient.

To conclude, if the movement disorder is recognized in time and if the symptoms get detected and checked by an expert neurosurgeon, there could be various multi-specialty approaches done to improve the quality of life for such patients. Add compassionate care as a number one treatment, and anyone can have their life elevated in the long run.

Discover the Hunter Valley: 8 Irresistible Reasons to Make It Your Dream Australian Escape

The Hunter Valley, located in the stunning region of New South Wales, is a compelling place that provides the ideal Australian escape. The Hunter Valley entices guests seeking leisure, excitement, and a taste of luxury with its beautiful vistas, world-class vineyards, and a plethora of outdoor activities.

The Hunter Valley has something for everyone, whether you’re a wine aficionado, a wildlife enthusiast, or simply searching for a revitalizing retreat. In this post, we will look at eight strong reasons why you should visit the Hunter Valley, each showcasing a different feature of this amazing place.

Unparalleled Wine Experiences:

Enjoy the sensual joys of the famed Hunter Valley, a winemaker’s paradise. This beautiful area is home to great vineyards that make wines of unrivaled excellence.

Visit cellar doors at well-known vineyards such as Tyrrell’s Wines, Brokenwood Wines, McGuigan Wines, and Tulloch Wines. Several boutique vineyards may be found inside Hunter Valley Gardens in Pokolbin. Enjoy the abundance of vineyards in the Lovedale and Pokolbin districts, which provide wonderful chances for wine-tasting experiences. Allow your taste buds to travel through the different flavors and smells of Hunter Valley wines.

Gastronomic Delights in Hunter Valley

Indulge in the Hunter Valley’s dynamic food scene, wherein world-class wines are accompanied by a diverse gastronomic experience. In this gastronomic heaven, you’ll find farm-fresh fruit, handmade cheeses, and gastronomic pleasures.

Muse Restaurant at Hungerford Hill Winery serves a modern Australian degustation menu. Restaurant Botanica, located in Spicers Vineyards Estate, offers a blend of tastes. Esca Bimbadgen, located inside the Bimbadgen Estate, offers magnificent vineyard views. Allow your taste buds to be fascinated by Hunter Valley’s gourmet delights, where cuisine and wine combine in perfect harmony.

Stunning Natural Beauty of Hunter Valley

Discover Hunter Valley’s fascinating vistas, a sanctuary of tranquillity and natural beauty. Discover the enchantment of the great outdoors with these best hiking destinations:

1. Watagans National Park: Discover pathways through lush woods, flowing waterfalls, and stunning lookouts to the south. Hikers of all ability levels may enjoy the Gap Creek Falls Trail and the Boarding House Dam Trail.

2. Barrington Tops National Park is a UNESCO World Heritage Site that has ancient rainforests, pure rivers, and spectacular vistas. The Barrington Tops peak track is ideal for those looking for a hard hike.

3. While not a classic hiking destination, the wonderfully groomed gardens in Pokolbin offer a pleasant location to roam and engage with nature.

Unique Accommodation Options

Relax in beautiful lodgings surrounded by the splendor of Hunter Valley. There are one-of-a-kind Hunter Valley accommodation options that provide remarkable experiences:

1. Treehouse Accommodation: Enjoy panoramic views while nestled in snug treehouses surrounded by nature’s magnificence.

2. Vineyard homes: Wake up to stunning views from lovely homes hidden amid vines.

3. Glamping in style: Enjoy upmarket camping in elegant tents outfitted with contemporary conveniences.

4. Converted Historic Buildings: Stay in wonderfully restored historic houses to immerse yourself in history.

Outdoor Adventures

Hunter Valley welcomes thrill seekers to amazing outdoor experiences.

Soar over vineyards with Balloon Aloft Hunter Valley on a beautiful hot air balloon flight. Capture incredible panoramas that are going to make you speechless. Explore gorgeous routes on the saddle with Hunter Valley Horse Riding options to indulge in the region’s natural splendor. Just make sure you have the right outdoor gear, because some of the trails might be more demanding than others.

Explore picturesque vistas, wineries, and woodlands. Try golf at Hunter Valley Golf & Country Club in Lovedale, which has 18 holes and a gorgeous natural setting. Enjoy a game of golf in the tranquil setting of Hunter Valley. In this intriguing place, experience the thrill and make enduring memories.

Arts, Culture, and Events

Lose yourself in the Hunter Valley’s thriving arts and culture scene. Explore intriguing art galleries that include regional as well as global talent. Investigate the following specific events:

1. Lovedale Arts Festival: Enjoy a variety of displays, art talks, demonstrations, and seminars that celebrate the artistic energy of the region.

2. Sculpture in the Vineyards: Take a stroll through vineyards decorated with magnificent sculptures that merge nature and imagination.

3. Enjoy stunning opera shows in natural settings or historic locales, providing a memorable cultural experience.

4. Hunter Valley Writers’ Festival: Take part in literary activities like panel talks, creative workshops, and author signings with recognized writers.

Relaxing Spa Experiences

Soak in the tranquility and relaxation at the Hunter Valley’s calm paradise. Discover luxury day spas and health resorts that provide a refuge for relaxation and regeneration. Here are a few famous examples:

Château Élan Spa: Indulge in a variety of therapies and wellness procedures, including facial treatments, massage treatments, body wraps, and more, all in a calm and tranquil setting.

Spa Elysia: Enjoy a comprehensive approach to relaxation and renewal with facials, massages, body cleansers, and exhilarating hydrotherapy sessions.

Elysia Wellness Retreat: A serene refuge for relaxation and healing, offering a full range of massages, cosmetic procedures, alternative therapies, and well-being consultations.

Warm Hospitality

Experience the real warmth and kindness that pervades the Hunter Valley. You will be welcomed by a warm atmosphere that will immediately make you feel at ease.

The region’s warmth and comfort are evident, whether it’s the welcoming grins of cellar door personnel as they take you through a wine tasting, the educated guide on the wine tours who give intriguing insights, or the pleasant people you meet along the way.

Take advantage of the chance to interact with locals, who are always willing to give tales, recommendations, and a real connection. The Hunter Valley will capture you not only with its natural beauty and fine amenities but also with the warm welcome that guarantees your vacation is more than simply a retreat but a comprehensive experience.

The Hunter Valley is certainly an ideal Australian holiday, with its world-class vineyards, magnificent landscapes, numerous activities, and kind friendliness. Whether you’re looking for peacefulness, excitement, or a mix of the two, this charming resort has something for everyone.

The Hunter Valley attracts all the senses and offers tourists amazing experiences, from feasting on great wines and gastronomic pleasures to experiencing spectacular natural beauty and partaking in outdoor sports. So, organize a trip to this exquisite location and immerse yourself in its appeal, elegance, and outstanding amenities.

Amazing Tanzania – Explore Its Beauties

Each corner of the world undoubtedly has its unique beauty. If you’ve been longing to experience something a tad different from your usual holidays, considering a trip to the sunny continent of Africa can really shake things up. Out of the 54 countries that occupy this massive landmass, Tanzania, located on the eastern shore, is certainly one of the top choices. Perhaps best known for its untamed wilderness, it is the site of the world-famous Serengeti National Park as well as the continent’s highest mountain peak. But what else is there for an adventurous traveler to explore? Read on to learn about what Tanzania has to offer.

Before you go

Before you begin your Tanzania adventure, it’s a good idea to get some basics about this country down. Tanzania is located just below the Equator and has a generally pleasant tropical climate. However, don’t be fooled: Tanzania is large so the weather can be quite different depending on which part you are visiting. Temperatures can get as low as 50 degrees Fahrenheit (10 degrees Celsius) at times so you’ll likely need to pack warm clothes, too, for this tropical adventure. As for seasons, it should be mentioned that as a traveler, you probably want to avoid the hot and humid rainy season that typically occurs from November-December and from March-May.

While the official language of Tanzania is Swahili, you will get away with speaking English in most places. As for your travel budget, Tanzania is rather affordable. Carry a Visa card and you’ll be able to pay in most places, though, if you are planning to see remote corners, be sure to withdraw cash from an ATM beforehand. Additionally, as it usually is when traveling to a tropical destination, certain vaccinations might be in place prior to getting permission to enter the country. Even if not obligatory per se, they are still highly recommended.

Get to know the amazing animals of Africa

Getting up close with the local fauna is a coveted experience you should not miss out on when you’re visiting the amazing country of Tanzania. Serengeti National Park allows for superb animal-watching experiences. You can witness the world’s largest animal migration, the wildebeest migration here, alongside the “Big Five.” You may also want to consider the Ngorongoro Conservation Area where countless animals flock to a water reserve, creating an impressive sight. Lake Manyara National Park is also a prime place for bird watching, while you can spot forest animals in Arusha National Park, with an impressive backdrop created by Mt. Meru.

Admire the Kilimanjaro

Another unmissable experience in Tanzania is seeing the majestic Mount Kilimanjaro as it towers over the landscape. This landmark has become a symbol of the country, and you can rest assured there will be plenty to see in Mount Kilimanjaro National Park. The native villages dotting the map will show you the real face of Tanzania, while hidden waterfalls will fill you with awe. While climbing the mountain itself may not be for everyone, the opportunity is there. Experienced hikers can certainly challenge this giant, minding that it takes about a week to summit at a reasonable pace. However, there are still plenty of hiking opportunities scattered about if you prefer staying closer to sea level.

Take a dip in the turquoise waters

Tanzania is bordered by the Indian Ocean on the east, which not only lends it beautiful white sand beaches but a great number of islands as well. You have probably already heard about the archipelago of Zanzibar. If you have the opportunity, by all means, visit Zanzibar and take a few days to relax in the sun and enjoy some surfing. If you are up for more water adventures, head to Mafia Island and look below the surface. This is a world-class snorkeling destination so you can expect a colorful array of sea creatures if you decide to dive underneath the waves. Pemba Island is also a great candidate if you are a lover of the underwater world.

Get in touch with the locals

Sometimes, we just want to turn off and relax, while other times, we want something more from our travels. It’s not only the location that makes a country unique; it’s also its people, so getting in touch with the locals and delving deeper into their culture is what’s going to leave a truly deep impression, both on you and on them. So, take it a step further and don’t just be an observer. Look for a chance to volunteer overseas and contribute with your help to make a difference in a developing country. Sign up for an environmental conservation program and do something for the environment, or interact directly with the people and empower them through teaching. Needless to say, this is a great way to steer clear of generic tourism and experience the place in a truly authentic way.

Explore the south

While most flock to the north of the country, the south should not be disregarded either. With fewer tourists, it offers something different, for sure, and can expand your horizons vastly. For instance, the Selous Game Reserve is the largest such reserve on the continent. The fact that its southern area is untamed wilderness that is essentially a forbidden area is testament to the greatness of nature that is so clearly still a ruling power, despite the fact that it’s easy to forget when we spend our days in cities, surrounded by concrete. Ruaha National Park can also provide fantastic safari opportunities. Considering that nature escapades are certainly still one of the top wellness travel trends today, Tanzania proves to be a great destination overall. You’ll have plenty of opportunities to give yourself to Mother Nature during your travels.

Tanzania is renowned for its natural treasures: every year, hundreds of thousands of tourists visit this place to experience the African wilderness (this number being as high as one and a half million before the pandemic.) If you get the chance to travel to this beautiful country, it will be a trip of a lifetime.

7 Worlds Amazing Cycling Trails for Sustainable Travelers

The modern traveler is all about being active. Besides camping and hiking, cycling is in the top tier of outdoor activities anyone can do. It’s eco-friendly, good for health, and will show you the unfiltered features of your destination. More importantly, it will help you reconnect with nature and get to know it better, regardless of going on a one-day cycling tour or riding across the country.

From easy routes to ride with your family to challenging landscapes for experienced riders, here are the most amazing cycling trails in the world for sustainable travelers.

1. Extreme cycling of L’Étape du Tour in France

The most famous cycling race in the world has to be the Tour de France that takes place every year from Albertville to Val Thorens. Only professional cyclists can participate in the official race, but amateurs can ride its part called L’Étape du Tour. This section is 84 miles long and has challenging climbs with the most vicious one taking you 22 miles uphill. Cyclists from all over the world are not discouraged by this and 15,000 amateurs come here to be among the fastest ones over the finish line.

If you decide to give the whole Tour de France a chance, know that it lasts for 23 days over 2,200 miles and has only two days to rest. However, this is a team competition and you need to be a part of the squad with high International Cycling Union rankings to participate.

2. Gorgeous nature of the Carretera Austral Route in Patagonia

Route 7 or the Carretera Austral Route in Chile is a 621 miles cycling trail that will take you through Patagonia. This is a hard trip to take since most of the terrain is unpopulated, but nature is worth the effort. Here you will find 10 of 17 national parks of Chile full of mountains, lakes, and glaciers.

Unpaved roads, potholes here and there, and harsh weather are some of the obstacles you will find during your cycling. Take a break in one of the towns along the road, like Puerto Aysén, and get to know the cultural heritage of the area.

3. Pushing the limits on Pokhara to Kathmandu road in Nepal

When someone mentions traveling to the Himalayas, the first thing that comes to mind is climbing one of its peaks. However, cycling in this high-altitude mountain chain is equally popular today. A cycling trail from Pokhara to Kathmandu is one of the most favorite among adventure cyclists, taking you across Nepal. This 12-day ride will take you as close as possible to breathtaking Annapurna Massif and along the Marshyangdi River.

Altitude sickness is possible, so travel the elevations slowly and at the pace, you feel comfortable. Towns along with the rain, like Gorkha, are inhabited by a friendly local population and full of Nepalese culture. Before you arrive in Kathmandu, you will have to go uphill to the Kathmandu Valley but it’s nothing you can’t deal with considering you made it this far.

4. A scenic ride of the Baltic Route in Europe

Baltic Route will take you across three European states — Estonia, Latvia, and Lithuania. During your 11-day cycling, you will see magical architecture and miles of wild nature. You will ride through the city of Tallinn in Estonia and proceed to Route 10 that will take you across the Baltic Sea.

This is a peaceful route where you will feel like you are in a fairy tale with forests full of bird songs, farmhouses, and shiny lakes. You can even spend the night in one of the farmhouses or install a tent at some stretch of the road and sleep under stars. Keep an eye for dunes in the Curonian Spit National Park in Lithuania, and if you want to take a longer break, bars in Riga in Latvia are the best to start.

5. Experiencing the old world on the Silk Road in Kazakhstan

The Silk Road used to be a trade route 600 years ago, but its importance is still talked about today. The remnants of the old road are still there, mostly in Kazakhstan which attracts a lot of cyclists eager to cross it. The starting point is under the Tian Shan Mountains, from gravel road turning into the green valleys where villagers let their sheep and horses feed.

If you happen to be close to one of the villages, buy produce from the local farms to stock up with fresh food for your trip. The Silk Road route ends in the dunes of Altyn-Emel National Park where you can leave your bike and climb the Singing Sand Dune. Also, find time to visit Keygen Plateau, Lake Tuzkol, and Charyn Canyon — three of the most magnificent sights of the old Silk Road.

6. Family adventure on the Sunset Coast Trail in Australia

One of the most beautiful Australian cycling trails, the Sunset Coast pathway, starts in Munster and runs to Burns Beach nearby Perth. It’s around an 8,5 miles long trail over easy terrain that won’t take more than a day to finish. This means that you can bring kids bikes and the whole family on this adventure to meet the wilder, west side of Australia.

However, you can spend more than a day on this trail. Marmion Marine Park has great beaches for snorkeling, while Hillarys Boat Harbour offers shops, cafés, and boats for rent. Kids will especially enjoy stopping by each of the eleven signs and reading more about the flora and fauna of this Australian area. If you like meeting other people then cycle when it’s busy, on weekends, otherwise, take a ride some other day of the week.

7. Bikepacking through the United States on the Great Divide

The Great Divide is the most popular mountain bike route in the United States that goes from Banff in Canada to Antelope Wells in New Mexico. Simply put, bikepacking on this route will take you from Canada to Mexico across the United States, from north to south. This is an off-pavement road stretching over 2,700 miles of wilderness and different elevations will take you at least two weeks to finish.

This route is for well-prepared cyclists since at some points it will test your endurance, both mentally and physically. However, the scenery is worth all the pain and strain since you will ride through undisturbed nature and old mountain towns. Grand Teton National Park, Boreas Pass in Colorado, and the Gila Wilderness in New Mexico are some of the natural beauties you should stop to admire. You will go by the grasslands, mountain terrains, wild rivers, and deserts of the Chihuahuan Desert when getting closer to the end of your ride.

Finally

We spend most of our days disconnected from nature and, in a way, ourselves. These amazing cycling trails offer escape and peace for sustainable travelers who want to experience nature in this raw setting. As you’ve seen, even if you can’t ride the Tour de France, you can still find equally demanding trails or something completely opposite to cycle with your kids.

7 Most Beautiful Whale-Watching Destinations in the World

The world is full of amazing destinations that you can travel to if you want to see something fun, educational, and breathtaking. If you’re an animal lover who loves to spot as many interesting creatures as possible during your travels, you might be on the lookout for locations that will allow you to do just that. However, as some animals might be a bit more elusive than others, you might have to plan your trip extra carefully to be certain you’ll manage to catch a glimpse of them. With that in mind, if you want to see whales when you go traveling, here are some stunning destinations to consider.

Head to Scotland

When thinking of Scotland, bagpipes, castles, Highlanders, and Nessie might come to mind. However, this magnificent country has so much more to offer. Once you’re done exploring these main attractions as well as Glasgow and Edinburgh, you can also visit the places where you are most likely to see some whales. For example, Loch Gairloch on the west coast is a great place to join a boat tour and spot some minke whales, in addition to dolphins and sharks. A bit more north, you will find The Minch where minke and orca whales can be seen during the annual migration. Mull, Orkney, and Shetland are all spots to visit if you want a glimpse of these giants. Fin, pilot, sperm, humpback, and northern bottlenose whales have all been known to appear in these regions. Time your visit for the period between May and October.

Take a trip to the Azores

No matter if you take a trip to the Azores to see some majestic volcanos or transform your life while relaxing on a beach, you should also make some room in your itinerary for whale-watching. This remote archipelago is home to some resident whales but migrating species can also be spotted. For example, you can see sperm whales all year long while blue, sei, and fin whales pass by from late March to early June. Humpback, bearded, and short-finned pilot whales are also around. Besides whales, you can also see turtles, manta rays, dolphins, and a variety of seabirds.

Vacation in Mexico

Mexico is yet another location where you can go if you want spotless beaches and some fun in the sun. For instance, a classic destination you might opt for is Cabo San Lucas. Fortunately, if you’re also looking for whales, this is a great option from January to April. From standard boats to luxury trimarans and even boats with a glass bottom, the ways of transportation and exploration abound. While various species like blue, fin, sperm, minke, humpback, and Bryde’s congregate in the Sea of Cortez, grays come to Ignacio Lagoon to breed. Other species you might encounter include California sea lions, northern elephant seals, Guadalupe fur seals, and dolphins.

Relax in Hawaii

If you were planning an escape to Hawaii during the December to May period, you’ll be glad to hear that this is prime whale-watching time as around ten thousand humpback whales come to Hawaii in order to escape the cold Alaskan waters. Regardless of which island you decide to visit, you can find boat tours that will show you these social, curious, and acrobatic mammals. If you prefer watching from land, make your way to Maui at some point.

Have a fun time in Australia

You’re probably aware that, due to its size, Australia provides residents and visitors with a wide variety of animals that they can see, including all sorts of whales. So, no matter if you decide to stop at Tasmania or Queensland, you can see some gentle giants if you time your visit right. Moreover, when in Western Australia, you can go whale watching in Perth. From September to December, you can spot humpback whales, southern right whales, and blue whales here. Plus, if you visit the state’s south coast, you can go on Bremer Bay orca tours and see these amazing creatures as well.

Plan a trip to New Zealand

While Auckland is a great destination if you’re looking to travel for New Year’s Eve, New Zealand is an amazing country that has so much more to offer to its visitors. It is known for its pristine natural beauty and you can engage in all sorts of fun activities such as bungee jumping, paragliding, and white water rafting. However, you can also go whale watching as Kaikoura is a hotspot for spotting these mammals. In addition to orca, blue, sperm, humpback, and southern right whales, you can also see seals, dolphins, penguins, albatrosses, and shearwaters. To see sperm whales, you can go year-round while orcas can be spotted from December to March and humpbacks in June and July.

Consider visiting Tonga

Even though there are countless other destinations you can opt for if you want to go whale watching, don’t skip Tonga if you get a chance. This Polynesian country that comprises 169 islands is a great place to see sperm and humpback whales from July to October. Don’t be surprised if your tour operator offers a chance to swim with whales as this is one of a few places on the planet where this activity is permitted. Even if you don’t jump in, you’ll still love the sight of humpback mothers with their calves. Furthermore, you might also see white-tip and black-tip reef sharks.

When planning a getaway, you’re surely taking several considerations into account. If seeing some whales during your travels is a must, don’t skip these seven locations.

2021 Wellness And Travel Trends

If you’re looking for a relaxing wellness travel idea in 2021 to get away from the crowds and recharge your batteries, these are some of the best options out there.

Long-term breaks

The lockdown and pandemic that we’ve been through have made a lot of us change our pace. We have significantly slowed down in everything we do on a daily basis. Such an impact has been left on the way we travel as well. Now, solo travelers and group travelers are expected to take things slow and go for extended stays at wellness retreats instead of going to the usual busy travel itineraries. There are many great holistic centres that offer deals and packages containing a minimum of 10 to 15-day stays. As their guest, you can choose various treatments for weight loss, stress management, and so on.

Immunity booster vacations

Something that we all bring from 2020 with us is a valuable lesson of how important it is for us to take care of our health. Now more than ever, we need to learn how to take things slow, eat well, rest when we need to and just invest in our overall health. After a pretty intense year, going for an immunity booster vacation can be one of the ways in which we can cater to these needs. Socially distanced retreats offer all that you could ask for when looking for a relaxing and immune-boosting travel experience. In these retreats, you will receive power-packed meals, exercises, professional nutritionists and wellness experts to take care of you. Some of the best retreats to check out in 2021 are the Shanti Maurice Luxury Resort & Spa in Mauritius and Borgo Egnazia in Italy. If you’re planning an immunity boosting staycation, you can recharge with a vitamin-packed London IV treatment at your home. These treatments detoxify your body of damaging free-radicals that can cause illness, as well as replenish vitamins to support strong immune function.

Stress and anxiety relief holidays

The pandemic has taken a toll on all of us, both mentally and physically. Those suffering from depression, anxiety, ADHD and other mental health issues have especially felt a strong impact from the pandemic. Long isolation periods, loss of work, loss of loved ones, lack of social interaction, and constant fear of getting infected are just some of the factors that have significantly changed our lives and affected our mental health in the past year and a half. You can escape your stress for a while and spend some relaxing time on golden sunny shores where your whole focus will go into improving your mental health. You can even find retreats that offer counseling, physical activities and meditation workshops that you can participate in.

Nature escapes

Even now after several developed vaccines, social distancing is expected to last throughout the year 2021 as well. This is your chance to reconnect back with nature. This is your chance to ground yourself and cherish the fruits of nature. You can leave the big crowds behind and go on a mind opening nature escape. There is no better way to recharge your batteries and improve your mental health than by going back to nature and our roots. You can find amazing eco-locations such as jungles, mountains, private beaches, and so on where you can spend some alone time in nature.

Fitness and weight loss holidays

Now that most gyms, swimming pools, and parks are closed, many of us struggle to keep up with our fitness plan and stay physically healthy and active. There are tons of amazing at-home workout videos, tips and tricks, as well as brilliant fitness challenges that you can follow from the comfort of your home and stay fit during the pandemic. However, not everyone has the luxury and enough space to do just about any workout or challenge at home.

Well, now that the travel sector is slowly opening up again in 2021, going on a fitness holiday may just be exactly what you need in order to get back on track.

Family-friendly wellness breaks

Even though wellness holidays are mostly associated with solo travels, there is a way to go on a relaxing wellness holiday with your family. The whole family can get to relax and boost everyone’s mood during a few-day long trip to a wellness retreat. There are tons of family-friendly wellness retreats that have amazing programs both for the parents and the kids. The whole family can participate in fun activities such as morning yoga and meditation classes. You can join some of the creative music, dance or crafts workshops and spend some quality time with the whole family far away from the everyday stress and responsibilities of your usual life.

Bio-hacking your way to optimal health

Bio-hacking is a brand new trend that started back in 2020 and continues to gain more and more popularity throughout 2021. This powerful science-charged version of self-enhancement is supposed to change your chemistry and physiology via experimentation in order to energize your body. Based on determining a healthy eating pattern and lifestyle according to the individual’s body type, bio-hacking is one of the best ways for you to recharge both your physical and mental energy.

On top of that, if done in a relaxing environment, bio-hacking can help you detox your body and your mind on a whole new level. There are wellness resorts that offer amazing bio-hacking packages that include clinical experts in this field who will help guide you through this process. For instance, some of the most famous ones are the Brain Spa in Mexico and Clinique La Prairie in Switzerland.

Sustainable travel & eco-tourism

Our eco system is in a desperate need of helps. Forests are on fire, floods are becoming a more reoccurring and common occurrence, and natural catastrophes altogether are causing a lot of damage to this planet and people as well as animals living on it. Now more than ever, we have to make a conscious decision to be more caring to the world that we live in. After all, we only have this one planet that has given us all that we need to live healthily and prosper. We need to care for it.

Sustainability should be our top priority when it comes to traveling. A lot of travel agencies now practice eco-tourism and encourage people to choose eco-friendly options for their travel experiences. Wherever you go, make sure you are not using too many plastic products, that you are using materials that can be recycled, that you’re not leaving trash behind, and so on.

There are many great ways to explore your travel destinations that are more eco-friendly than driving a car. One of them includes renting or buying road bikes and cycling around the resort. We can bring so much positive change with something as easy as switching to a bike when going to work instead of going with the car. We collectively need to make this change and help this world heal from the damage we have caused over the decades and centuries behind us.

Digital detox holidays

Now that we have been relying on the use of technology in our everyday lives for the past year and a half, whether it’s for work or school, we need a break from our screens. Digital detox holidays are perfect for those who want to distance themselves from social media and enjoy some relaxing time in nature reconnecting with the real world for a while.

Conclusion

In conclusion, many of us seek a retreat that will help us find some peace and help us recharge and relax in these hectic times that we live in. These are some of the best options for wellness travel that you can choose from.

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Incredible Ways Gardening Can Improve Health and Benefit the Environment

Human health and the state of our planet are connected. To be healthy you need clean air, water, and soil. For the environment to be in such good shape, you need to be in good health to help it heal from centuries of abuse. Elevate your gardening routine with the right attire. Explore our selection of Garden Clothes—perfect for a comfortable and stylish outdoor experience.

One of the activities that can improve both is gardening. If every human being on the planet planted one tree, it would eliminate a lot of carbon emissions from the atmosphere, believes climate activist Greta Thunberg. She has a good point, considering that trees use carbon for photosynthesis and release oxygen into the air. Moreover, they barely cost anything and can pretty much take care of themselves.

Imagine how much good gardening can do for you and the environment if planting only one tree can turn into something this big. So, let’s discuss ways gardening can improve health and benefit the environment, both at once or one at a time.

1. It’s a workout

Gardening can burn as much as 330 calories in an hour, based on CDC. Today, when one of the biggest health problems in the world is obesity, this is a good way to maintain or lose weight. Basically, the more work you do in your garden, you may burn more calories.

Also, it can lower the body mass index or BMI that is directly connected to being overweight or obese. While according to a 2013 study, men lost more in BMI than women, the results are still an important indicator that gardening can help you control your weight.

2. It can relieve you of stress

If you want to take control over your stress, a Dutch study suggests you do gardening. The study included two groups of participants, both exposed to the same stressor. Afterward, one group was instructed to read quietly and the other to garden. The tests showed that the group doing gardening had lower levels of stress hormone — cortisol than the other group.

Gardening helps you stay in the present and calm down by doing various tasks, like planting and digging. This is a great way to take your mind off the things that bring you stress and even come up with solutions on how to resolve the troublesome issues.

3. It can improve your diet

Growing your own food allows you to control what kind of ingredients you use. If you follow organic farming, you will eat chemical-free produce and also be kind to the environment.

In addition, you will pay more attention to your diet by including more vegetables, fruits, and herbs into the meals. This means more vitamins and minerals, as well as fewer bad habits, such as eating processed food and trans fats. The more people do this, there will be less demand for products cultivated by practices that harm the environment, like mono cropping.

4. It brightens up your mood

If you suffer from anxiety or depression, gardening should be part of your therapy. Tending to your garden increases serotonin and dopamine levels in your body making you feel happier and satisfied. However, using glyphosate-based herbicides is bad both for your mood and the environment.

Even if you wear products made from plants sprayed with glyphosate, such as cotton, you can feel the bad effect on your mood. Besides lowering dopamine and serotonin, this chemical affects wildlife on the cellular level. Some scientists believe that it is responsible for disrupting gut bacteria in many animals, like bees.

5. It’s good for your heart

A Swedish study found that gardening can reduce the risk of stroke or heart attack since it is a form of moderate exercise. This is because it offers an appropriate amount of physical activity and stress relief, both effects are known to improve heart health. Moreover, using homemade pesticides may lower the risk of heart disease, as well as keep the environment clean.

6. It’s beneficial for the brain

Based on a 2019 Korean study, 20 minutes of active gardening can stimulate nerve growth that may improve memory. This means that people who suffer from dementia may experience improvement after gardening.

Greencare programs in Norway and Netherlands are based on horticultural therapy where dementia patients work in the gardens for several hours during the day. Social interaction and cognitive function during gardening may allow people who suffer from memory problems to relax, stay active, and improve their quality of life.

7. It teaches you to reuse waste

You probably heard of composting as a good way to give your plants the nutrients they need to grow. But this is also a sustainable practice that will help you recycle your food and natural waste instead of throwing it away.

Put used tea bags, coffee grounds, banana peels, grass clippings, dead foliage, and other suitable waste into the composting bin. Since it takes three to nine months to produce compost, you should start making it in time for the fall preparation of the soil. Thanks to composting, you may turn into a zero-waste household.

8. It reminds you to conserve water

A garden needs water or your plants would wither and die. However, even though Earth has more water than land, we can use only 1% of it. This is why water is a precious resource that needs conservation and careful use, especially during drought seasons. One of the ways to do that is through rainwater harvest from the roof into the barrels.

Also, install a sweeper hose which is designed to sip water into the soil and reduce wastage. Placing a timer on your irrigation system will make sure you only spend the amounts your plants need, as well as not to forget to water them.

9. It helps lower carbon levels

Plants need carbon dioxide, water, and sunlight to perform photosynthesis. As a result of this process, they release oxygen into the atmosphere. So, the more plants we have on the planet, the better are our chances to eliminate these harmful amounts of carbon from the air and stop global warming.

This also means you will have more fresh air on your property, especially if you plant trees. Maple, spruce, and Douglas fir give the most oxygen, but you won’t make mistakes by planting oak or aspen.

The bottom line

There is a strong connection between your health and the health of the entire planet. If air is polluted, waters contaminated, and soil barren, humans may be next in line for extinction. Gardening may not be the only way to improve health and benefit the environment, but it’s a good start to make a difference.

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About The Author

Nina Simons is a lifestyle blogger and an avid traveler passionate about interior design and creative DIY projects.

Stay Full and Lose Weight with These Amazing Foods

Losing weight is a process. If you rush into it you may get zero results or damage your health. The key to shed those hated pounds is to pay attention to what you eat. It can be challenging to change the eating habits and say goodbye to processed food full of sugar and sodium, but not impossible. There’s a whole fantastic range of foods that are tasty and healthy you can have in your diet instead. When it comes to dieting, the following are the best foods to keep you full while getting rid of unwanted weight.

1. Water

Water has a lot of impact on appetite and satiety. Having a glass before a meal will make you eat less, potentially leading to weight loss. Juice and carbonated beverages are full of calories, sugars, and additives that can cause you to gain pounds and bloat. If you don’t like the taste of water, infuse it with citrus fruits, cucumbers, or herbs, like mint. Warm water with a squeeze of lemon first thing in the morning can boost your metabolism and help with melting fat.

2. Broccoli

Movie stars regularly eat a broccoli-based diet when they have to lose weight and get in shape for a part. This is no surprise since broccoli has a fiber that can improve the way your body absorbs and stores food. You can eat it raw in the salad or as a snack, or you can prepare it on the stove and in the oven. It certainly helps for weight loss that one cup of broccoli has only 30 calories and lots of folate and vitamin C.

3. Turkey

Turkey is a lean-protein type of meat that is considered one of the healthiest you can have in your diet. Besides protein, it’s also rich in selenium, zinc, vitamin B group, and phosphorus. You can use it as ground meat, steaks, or roast it in the oven whole. To keep it low in calories, remove the skin and stick to the light meat, especially during Thanksgiving when the table is full of varieties of food.

4. Greek yogurt

Greek yogurt may not sound like food that will keep the hunger away, but its high protein content will do just that. Some people may find Greek yogurt a bit bland, but adding chia seeds, fruits, and oats can improve the taste and make it more nutritious. If you are a fan of smoothies, try this dairy product instead of milk for a more creamy texture and enhanced flavor.

5. Kefir

Kefir looks like yogurt and is also a probiotic, only healthier because it has more protein and less sugar. A 2016 study concluded that kefir can lead to weight loss like other dairy products. Low-fat kefir can improve your lipid profile and help with losing a few pounds by keeping you full. However, too much kefir can have the opposite effect and cause weight gain, so don’t drink more than two cups per day.

6. Celery

Munching on celery doesn’t burn calories (as claimed by the supporters of negative calorie foods), but this veggie is full of antioxidants and vitamins. However, since celery is low in calories, don’t use it as a substitute for meals, but as a healthy snack. Thanks to its dietary fibers and high content of water, you will control your cravings and feel full for a while.

7. Chia seeds

Chia seeds are always there when people talk about weight loss, and rightfully so. Two tablespoons of chia have 10 g of fiber which is almost 40% of the daily recommended intake. Prepare them by leaving them to soak in dairy or plant-based milk, water, or low-fat yogurt. After a while, they will turn into a pudding-like mixture that can prevent you from overeating by giving you the sensation of fullness.

8. Eggs

If you want to bring variety into your breakfast don’t abandon good old eggs. Sunny-side up, scrambled, cooked, or poached — they are a protein source that will keep hunger away. Not to mention that one egg has barely 1 g of carbs and lots of protein. Add to those antioxidants, amino acids, and healthy fats that one medium-sized egg has, and your day is off to a good start.

9. Salmon

You probably already know salmon is an amazing source of omega-3 fatty acids, but it’s also helpful for increasing protein intake. Fatty acids from fish may tell your thyroid to signal the liver to burn more fat, boosting your weight loss efforts. While you can take omega-3 as supplements, the deliciousness of salmon is irreplaceable, even if you have it as sashimi or sushi.

10. Lean beef

Lean beef is one of the finest red meats on the market full of iron, protein, and zinc. Its low fat and diminished calories make it perfect to include in the weight loss diet or if you want to eat healthily. A tip: rosemary, butter, and pepper will enhance the taste and give the meat a juicier texture when grilling, roasting, or frying.

11. Dark chocolate

It may seem too good to be true, but dark chocolate is actually good for weight loss. This is because it has flavonoids — antioxidants also present in kale, berries, and parsley that can increase the burning of calories and prevent fat gain. Just make sure that when you are buying chocolate, you choose the bar with at least 70% cacao.

12. Protein shakes

You may be focused on burning fat, but what about the muscles? If you are planning to lose a lot of weight, gaining muscle mass can get your body toned and prevent the forming of excess skin. You can choose between creatine, whey, rice, soy, and other shake powders to use as a dietary supplement. This is a great option for busy people to replace one meal during the day, as well as for those who exercise to boost building muscle strength.

13. Sauerkraut

Sauerkraut is obtained the same way cucumbers and kimchi are made — by using the pickling process to ferment finely chopped cabbage. This nutritious food is good for the immune system, digestion, and weight loss. If you add caraway seed and diced apple to your sauerkraut and have it with whole wheat bread, it will keep you full as a light lunch until dinner.

14. Spaghetti squash

Pasta is a wonderful dish, but the one known to give you extra pounds. Spaghetti squash is an excellent replacement full of fiber, potassium, and vitamin A. One cup of this veggie has 40 calories which are considerably less than the same amount of pasta has. This veggie is gluten-free and goes great with turkey meatballs or low-carb pesto sauce.

15. Almonds and pistachios

Nuts, in general, are a good choice to snack on until the next big meal since they have a high amount of fiber and protein. Almonds and pistachios are among the best allies to have when working on losing weight because they can lower cholesterol and improve triglyceride levels. If you have trouble with belly fat, these two nuts can help you to get rid of it faster, especially unsalted almonds.

16. Apples

Based on the U.S. Department of Agriculture, one apple with skin weighing 100 g contains 85.56 g of water, 2.4 g of fiber, and 13.81 g of carbs. This makes them a filling replacement for unhealthy snacks that will keep you full between the meals. Since one raw apple of medium size has less than 100 calories, it’s perfect to have it as a dessert instead of cakes and pies.

17. Kale

Kale is popular in diets for a reason — this veggie is a fiber-bomb that will keep you satiated for a long time. The high level of antioxidants can be beneficial against inflammation that may cause weight gain. If you consider kale rough, rub leaves with lemon juice or olive oil to make them smoother and more pleasant to eat. You can make a salad with chopped kale instead of romaine or iceberg for a healthier and tastier option.

18. Beans

Beans, alongside chickpeas and peas, are the type of food that can contribute to your weight loss. Protein-rich, fibrous, and full of genistein, this food will not let you get hungry and is terrific support for a fat-burning diet. Use them in salads or stews, or you can turn them into a puree and add garlic and bay leaf to enhance the taste.

19. Lentils

A 2007 research showed that having legumes in a low-calorie diet can be beneficial for weight loss. Genistein is one of the ingredients of lentils that showed the potential to reduce adipose tissue and body weight. Packed with protein and fiber, lentils will keep you hunger-free and normalize LDL levels, also known as bad cholesterol.

20. Oatmeal

Oatmeal is a fine choice for breakfast if you are on the weight loss program. Based on science, it will keep you full and lower the calorie intake during your next meal. Play with tastes by adding berries, almonds, and different types of “kinds of milk.” More importantly, fruits will sweeten the oatmeal, so you won’t have to use sugar or syrup.

21. Whole grains

Whole grains are good for you, and unlike refined-grain products, they can help with weight loss. Quinoa, barley, bulgur, and brown rice are some of the options you have to bring whole-grain foods into your diet. Pasta, breakfast cereal, and bread are made from these, but you can also use them as stuffing or side dishes. High in fiber, you won’t get hungry fast after a whole grain meal and will also get a boost of magnesium, antioxidants, protein, and B vitamins.

22. Sweet potatoes

Sweet potatoes are delicious in any way you make them: baked, pureed, and roasted. One sweet potato can have 25% of the daily fiber requirements and 4 g of protein, both to keep your belly full. The taste is sweet and goes well with meat or fish, especially if you sprinkle it with some cilantro, garlic, and olive oil. More importantly, one large potato has less than 200 calories and ten times the recommended values of vitamin A.

23. Avocado

Talking about weight loss can’t continue without mentioning avocado. This fruit has the characteristic to reduce hunger because of the monounsaturated fats that speed up metabolism. It’s enough to eat half an avocado to stay full for hours. Also, avocado is full of unsaturated fats that may prevent fat from forming around your belly. Consider using avocado oil, too, which has a similar effect as the fruit for losing the undesired weight.

24. Cottage cheese

Cottage cheese is a dairy food that has high levels of protein and low content of fat. You can eat it with fruits, spread on toast, or in salads. It’s even yummy in smoothies or if you add it to pancake batter. If you don’t like yogurt, cottage cheese is a splendid replacement and sometimes even less caloric. To put it into perspective, 100 g of whole milk yogurt has 165 calories, while the same amount of cottage cheese has 100.

25. Peanut butter

You may be confused seeing peanut butter on this list, but it’s well deserved since it can make you full and thus reduce the appetite. The amount of fiber, protein, and monounsaturated fats in this food can help you reach your desired weight. However, always read the labels on the jar since some manufacturers add corn syrup and other additives. The right peanut butter should only be made from peanuts, salt, and just a drop of oil.

All in all

Before you change your diet, consider what foods you enjoy eating. In most cases, you can find healthier and less fattening replacements that will help you lose weight. The key is to include foods that will make you full and help you control your cravings. Moreover, they will prevent you from being hungry and overeating by having regular meals full of fiber and protein.

About The Author

Nina Simons is a lifestyle blogger and an avid traveler passionate about interior design and creative DIY projects.