Thursday, October 28, 2021

HOW YOU CAN CUT DOWN YOUR SUGAR LEVELS (AND STILL STAY HAPPY)

You’ve most probably grown up your whole life being warned about sugar
as if it were a dangerous group of criminals then wonder why it’s in
your house resting between expensive pots and cutlery. It’s bad! It's
unhealthy! Don’t eat that! Everyone chimes like a broken record while
they continue to eat their ice creams, waving their spoons pointedly.

They aren’t wrong but you aren’t either. Sugar is addicting because
we’ve assimilated it into our diet and lifestyle. We’ve dug up a warm
home for it under our heart and spoonfed it into our system like it is
second-nature. Everything you eat contains a certain percentage of
sugar. You can’t call it a thief and still never call the police. You
can only dig it out, spoonful by spoonful like how you brought it in
and replace it slowly but periodically.

A timetable is good for starters. A schedule to lay out your average
meal-plan until you get used to it you don’t crave sugar like water to
dehydration. It should be known that craving something isn’t similar
to hunger. It’s just your body wanting something to release dopamine.
So, instead of giving into the taste, try occupying your mind and body
with filling but healthy edibles that keep you and your body content
for a while like eggs, fish, meat, and nuts. Water and green teas are
great liquids to keep you full while typically being complimented with
healthy meals. Anything could keep you fit and full as long as it
protein-rich.

Research has also concluded that hot showers rid you off unwanted
cravings. Adequate sleep at night has proven to reduce intake of
calories. Throughout the three important meals of the day, try making
them last as long as possible with protein-rich food and balanced
meals in their right proportions to avoid snacking in between the
hours to the next meal of the day. This significantly cuts down weight
and calorie consumption since we usually use these gaps to make us
feel full with sugars when we’re hungry (and that’s because you’re not
having a balanced diet!).

Don’t try to completely switch up your diet and try to eat as
healthily as humanly possible while severely cutting down on your
sugar levels all at once. No doubt you’ll revert back to your previous
habits since sugar is a powerful addiction. Take it slowly while
changing small habits at a time like stopping yourself from eating
between the three important meals of the day. Make a list of items
that have a low level of sugar and replace your ordinary meals with
them.

Turns out sugar isn’t the only thing keeping you happy because cutting
it would mean a healthy life, body and mind. What feels better than
that? Be your own source of happiness and life can look far brighter
down the road. You deserve so much more. Proceed slowly but steadily
and have fun as you rework your body to it’s ideal state!

Monday, October 11, 2021

BANANAS

Bananas, although small and are consumed in seconds, have effects that protect you for years if they are routinely eaten-even dethroning apples in the race for health. They are large sources of potassium and vitamin B6 which helps in almost every bodily function. Potassium lowers blood pressure and presents a  27% lower risk of cardiovascular disease to those who habitually intake it.  

Suppose you’ve eaten a meal saturated with trans fats which increases your LDL cholesterol levels. Eating bananas can lower its quantity in your body because they contain phytosterols. Bananas keep in check your blood sugar levels and can reduce appetite by slowing the process by which your stomach unloads the food you’ve eaten. They also contain pectin which keeps you feeling full. If you still aren’t convinced that bananas are your go-to food during exercises and diets, bananas have 12 mg of choline, a B vitamin that affects the genes that cause fat storage in the abdomen. To ensure their friendship with fat-loss, eating bananas can assuage post exercise muscle cramps. 

Pectin, the same  protein that keeps your appetite under control, prevents the growth of leukemia cells. In 2004, scientists conducted research which confirmed that children who consumed products directly related to bananas and oranges had a smaller chance of developing leukemia compared to the average child. 

And if the fact that its importance in health is inversely proportional to its cost didn’t already make you smile, bananas contain vitamin B6 and an amino acid named tryptophan that helps in amplifying the roduction of a hormone called serotonin which keeps you happy and content naturally.

Sunday, September 19, 2021

HEALTHY AND SMOOTH SKIN- A CONSUMABLE GUIDE

Have you ever wondered why smooth and unblemished skin is a thing reserved only for celebrities and internet-figures? In other words : people with more money. That is because healthy skin is not something you are born with but strive to perfect it while you compete with adolescence and external factors as you grow. Money is just a catalyst. A very effective one. Combined with exorbitant skin-protection, enhancement creams and surgeries too expensive to pronounce, you probably have the shorter end of the stick. But here’s the recipe for clear skin that extends far beyond a healthy exterior to benefit your entire body while cosmetic products can only do so little. 

In short, you are what you consume and the healthier you eat the more your body will thank you in the form of a fit mind and body. Carbohydrates (sugar)  and unhealthy fats age skin faster than your birthdays do. 

Omega-3 fatty acids, for example, encourage thick and supple skin. Omega-3 deficiencies themselves can impact your skin negatively by making them dry and prone to the sun. Salmon, mackerel, and herring are good examples of fish with high amounts of Omega-3. They aid in fighting the negative effects of UV rays from the sun. 

Walnuts, an old friend of this blog, makes fatty acids. These are unavailable in the body naturally. Proclaiming itself as the king of all nuts, it contains more omega-3 and omega-6 fatty acids than any other nut. These prevent skin inflammations. 

Zinc also helps fight inflammation and bacteria cluttering your skin. Since they are known to help heal wounds, they reduce acne scarring significantly compared to someone who doesn’t have zinc in their diet. Foods rich in zinc include : walnuts, pumpkin seeds, cashews, lentils, fruits, vegetables, whole-grains, nuts and fatty fish. It is recommended that 40mg of zinc is to be consumed every day to treat acne. 

Carotenoids play the role of a natural sunblock and as fate may have it, sweet potatoes contain beta carotene. This prevents dry and wrinkly skin and sunburns. Paying tribute to its name, large amounts of beta carotene gives your skin a warm orange tone. Other items containing carotenoids include oranges, carrots and spinaches. 

Tuesday, September 7, 2021

WHY YOU NEVER LOSE WEIGHT

The weighing machine is your enemy turned lover. You learn to
infatuate yourself with the scale and addictively watch as digital
numbers flutter through as if it were a thriller. You learn to love
yourself enough to hate every inch of unhealthiness. You learn to
enjoy the flesh-searing brunt of exercise but you never learn the
sweet relief of chipped fat.

Losing weight is a straightforward reaction, you think. Put in effort,
put in the right exercises and passion and it feels like you’ve cut
off your bulges with scissors. Except nothing changes in your body but
the sore ache of muscles. And no, this is not another reminder that a
proper low-carb diet should be synonymous to fat-burning exercises.
It’s more of what comes with it.

Water is a necessity most forget about unless you’re parched or
survive long enough without it to want some. Drinking water
consistently throughout the day, especially right before meals, helps
significantly increase the amount of calories burned. Especially since
you won’t snack irresponsibly if you’re moderately full with water. A
tip that tricks your brain into thinking you’ve had enough food is to
use smaller plates than usual.

Cut down on drinking habits to cut down on your weight. Beverages like
alcohol, beer and wine contain large amounts of calories and it would
be better to lower their influence on you irrespective of weight.
Food, no matter what kind, is always filling. Sometimes we don’t
recognise the feeling enough to stop because of the distractions
around us attracting our attention but chewing slowly, methodically
and attentively—registering every flavour and texture—allows us to
acknowledge when we feel full enough to stop eating much accurately.

Protein, especially, plays an important role in losing weight if you
let it. Protein-rich foods can limit your carbohydrate cravings by
increasing metabolism. It also prevents you from regaining weight.
Eating a protein enriched breakfast is scientifically proven to reduce
sugar cravings and keeps you mostly feeling full to help you power
through the day.

BENEFITS OF WALNUT

The king of proteins amongst nuts, walnuts are a tough competitor to
crack in the race to fitness between its fellow nut competitors.
Blessed with mono and polyunsaturated fats, fibre, and omega-3 fatty
acids, they avert the stereotype that consider them unhealthy because
of their high-calorie quality due to their largely beneficent traits
that tip the scale to their favour enormously.

In fact, a research published in the British Journal Of Nutrition
confirmed that eating nuts four times per week or more decreased the
chances of coronary heart disease—the most common heart disease—by 37
per cent compared to an individual who doesn’t! Especially because of
huge quantities of monounsaturated and polyunsaturated fatty acids
which decrease LDL cholesterol and triglyceride percentages.

Aside from being a single, large store of proteins, they provide large
amounts of nutrients-especially beneficial for heart patients! To be
more specific, walnut kernels consist of 14.8 g protein, 15.8 g
carbohydrates, 64g fat, 2.1 g fibre, 1.9 g ash, 99 mg calcium, 380 mg
phosphorus, 450 mg potassium per 100 g.

With a formidable proportion of proteins, fibres and fats packed in a
tiny brain-like structure, walnuts are great additions to diets as
proven by their immense healthiness and fullness achieved when eaten.
This prevents unneeded snackings and cravings by instead substituting
it with a healthier, more energy-packed, item.

BENEFITS OF BANANAS

Bananas can help moderate blood sugar levels after meals and may
reduce appetite by slowing stomach emptying. Bananas are fairly rich
in fiber and resistant starch, which may feed your friendly gut
bacteria and safeguard against colon cancer. Bananas may aid weight
loss because they’re low in calories and high in nutrients and fiber.
Bananas are a great dietary source of potassium. One medium-sized
banana (118 grams) contains 9% of the RDI.

A potassium-rich diet can help lower blood pressure, and people who
eat plenty of potassium have up to a 27% lower risk of heart disease.
Depending on ripeness, bananas harbor high amounts of resistant starch
or pectin. Both may reduce appetite and help keep you full. Bananas
have 12 mg of choline (3% DV), a fat-blasting B vitamin that acts
directly on the genes that cause fat storage in the abdomen
Other studies note that those who eat bananas 4–6 times a week are
almost 50% less likely to develop kidney disease than those who don’t
eat this fruit. One 13-year study in women determined that those who
ate bananas 2–3 times per week were 33% less likely to develop kidney
disease.

Bananas may help relieve muscle cramps caused by exercise. They also
provide excellent fuel for endurance exercise. According to the FDA,
"the combination of a low-sodium, high potassium intake is associated
with the lowest blood pressure levels and lowest frequency of stroke
in individuals and populations. Well, guess what? Bananas are high in
potassium and low in sodium, the fruit is officially recognized by the
FDA as being able to lower blood pressure and protect against heart
attack and stroke.

If you've recently eaten at BK or other fast-food chains, you've
likely consumed trans fats—the kind of fat that raises your LDL
("bad") cholesterol levels. Before you reach for the Lipitor, grab a
banana. They contain phytosterols, which are compounds that have LDL
cholesterol-lowering effects according to a study in The Journal Of
Nutrition. Additionally, "Bananas contain Vitamin B6 which is
important for nearly everything—heart health, immune health, digestive
health, and nervous system function," says Bjork.

Monday, August 2, 2021

BENEFITS OF ORANGES

 The powerhouse of Vitamin C,oranges,are more than just addictively sour snacks occasionally bought on a whim from supermarkets and then forgotten until the next unique craving hits (most probably months later) This nutrition packed fruit is taken for granted when all it takes to siphon a proportionate serving of vitamins and minerals like fibre, thiamine, folate, vitamin C and potassium is only one thick peel away. 

The percentage of a person’s daily requirement of vitamin C for adults as claimed by the United States Department Of Agriculture Guidelines is 92.93% for women and 77.44% for men. And what better way to satiate your body’s humongous need for vitamin C than the citric king itself?

This notoriously underrated yet popular fruit regulates and improves skin-health, repairs injuries quicker and promotes strong skin by reducing wrinkles and skin-roughness all thanks to its abundant supply of vitamin C. Aside from vanity, oranges are scientifically proven to reduce the danger of a cardiovascular disease significantly due to flavonoids and hesperidin present in an orange. Studies prove that drinking orange juice daily for four weeks lowers blood pressure substantially and fibres present in an orange decrease blood cholesterol levels. All these effects in cumulation lowers the possibility of a heart-disease.

As we all know, oranges are a major source of citric acids and citrates. This prevents kidney stone formation. Some reports suggest oranges may even prevent anemia and although it may not contain a decent quantity of iron to sustain many red blood cells, oranges do consist of vitamin C and citric acid. These help the body absorb iron from the digestive tract more effectively.

Oranges in the form of orange-juice, just like any other fruit, is a popular alternative. Swapping natural oranges for a store-bought juice is generally healthy in balance but contains lower amounts of fibre compared to a natural orange. Furthermore, 240 ml of pure orange juice has almost identical doses of natural sugars as 2 natural oranges and is less filling. This results in excess drinking and, therefore, an increase in weight. Especially since store-bought juices contain added sugar. 

Aside from advocating a healthy body, orange-peels are known to be a welcome addition to your lifestyle. A few clean Orange peels retain the softness of brown sugar as long as the peels are replaced once a month. Adding rock-salt to half an orange peel absorbs smells and acts as a homemade air-freshener. Orange peels can be lit on fire and produce a wonderful smell too!

HOW YOU CAN CUT DOWN YOUR SUGAR LEVELS (AND STILL STAY HAPPY)

You’ve most probably grown up your whole life being warned about sugar as if it were a dangerous group of criminals then wonder why it’s in ...