Thursday, 19 October 2017

Add More Avocados And Bananas To Your Diet, University of Alabama Study Says!

For all avocado addicts out there, researchers at the University of Alabama have just validated your obsession! Add more avocados and bananas to your diet for the sake of your heart health. The study was done on mice, so far, but there’s no harm in trying! The Study This new study showed that potassium-filled foods, such as avocados and bananas, are good for heart disease prevention and treatment. Our arteries typically stiffen the older we get. This rigidity is a huge risk factor for heart disease. Heart diseases kill around 1 in every 4 Americans every year. It’s also heavily affected by what we eat. The more “bad cholesterol” we consume, the more blocked our arteries get, the higher our blood pressure and the higher the risks we have of getting a stroke or a heart attack. Scientists at Birmingham’s University of Alabama conducted a study to see if potassium helps keep our arteries flexible. The team used mice that have been genetically engineered to be particularly susceptible to cardiovascular diseases when on a high-fat diet. They were then given minimal, medium or high doses of potassium. Heart scans later showed that the mice that were given a minimal amount of the mineral had stiffer aortas and harder arteries in comparison to the rest. The mice that were given the most amount of potassium had less constricted arteries. It’s important to note that since this study was done on mice and not humans, it’s impossible to say whether potassium would have the same exact effect on our hearts. However, researchers say the results are still promising. Can We Have Too Much Potassium? Yes Don’t go on an all-avocado diet just yet. There is still such a thing as consuming too much potassium- a condition called hyperkalemia. This can be pretty dangerous for people who already have heart conditions or are on hypertension medications. The recommended daily intake of potassium is 4,700 mg, according to the FDA. One average-sized avocado has about 1000mg, so there’s thankfully no harm in going on an avocado craze, but don’t go more than 10 a day.


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Pandan is top of the crops for superfood fans!

Green food has turned over a new leaf. We’ve long been obsessed with avocado. Matcha’s green-tea goodness bewitched us too. This autumn, though, it’s all about pandan. That’s the South-East Asian leaf painting London emerald. 
It has a sweet, vanilla-like taste (it’s called “sweet plant” in Chinese) and the capital’s chefs are calling it “the next big flavour trend”, using it in everything from curries and pretzels to custard. Nigella Lawson endorsed the leaf this week, predicting it’ll be “the new matcha” and Farang Thai restaurant in Highbury, which already has pandan custard, is planning a pandan espresso martini.
At The Golden Gate Cake shop in Soho customers are drawn in by the bright green pandan chiffon cakes and swiss rolls in the window, while vegan cake supplier Honey & Date, which supplies Selfridges and Whole Foods among others, has bright green coconut and pandan raw cakes.
Pandan gives off a botanical fragrance, explains founder Carmen Ngan, who says the cakes are a “best-seller”. It’s also believed to relieve indigestion and lower blood pressure. The green colour lets bakers can get creative: Butterscotch Bakery in Shepherd’s Bush is using pandan buttercream for its Halloween cupcakes to give them a spooky look without artificial flavourings. Baker Bea Vo has always eaten pandan in desserts thanks to her Vietnamese-American background and says the taste brings a welcome nostalgia. “The notes in it are quite warm, woodsy, vanilla-like, pleasant and mild. It’s definitely the next big flavour trend.” 
Custard is a popular pandan pairing: at Wunderbunz in Hammersmith you can buy a pretzel filled with coconut custard infused with pandan. But it’s not just for cakes: Melur London in Edgware Road uses pandan in pancakes. And it can be savoury too: at Chi Kitchen in Debenhams Oxford Street pandan is used to give fragrance to the rice. Meanwhile, at Sri Lankan restaurant Hoppers in Soho, the pandan leaf features across the menu from the Jaffna lamb chops to the Ceylonese spit chicken. Pandan leaf is a “staple” in Hoppers’ curries, says co-founder Karam Sethi. It’s used to add flavour to the base, and mixed with onion, cinnamon, garlic and curry leaf for spice. “This is just the beginning of pandan’s popularity,” he says. Better be-leaf it.

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Wednesday, 18 October 2017

Moringa for Appetite Suppression!

For more info And why should you try Moringa for weight loss?

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Experts reveal the top 10 ways to boost your metabolism!

  • Eating a nutritious breakfast starts the metabolism and keeps you feeling full
  • As well as being highly antioxidant-rich, matcha green
    tea boosts metabolism
  • Adapt diets to suit the individual, whether that's fasting or eating regularly
  • Five-minute bursts of exercise throughout the day are beneficial to weight loss
  • Fats burn fat; go for coconut oil, raw nuts and avocados for a metabolism boost

From fidgeting and eating fat to starting the day with apple cider vinegar, a leading nutritionist and personal trainer outline the top 10 ways to boost your metabolism.
To kick start the fat-burning process, the experts recommend people start the day with a nutritious breakfast, such as porridge, to get the digestion going and help them feel fuller for longer.
Trainer Christina Howells also recommends combining high-intensity interval training with traditional cardio to really make the body work to burn calories.
Building muscle could even help you lose weight in your sleep without having to visit a gym, she adds.
A personal trainer and nutrition consultant outline the top 10 ways to boost the metabolismDietary changes could be as simple as switching your coffee for a matcha green tea, which, as well as being antioxidant rich, seriously boosts the metabolism, according to nutrition consultant Karen Cummings-Palmer.
In a piece for Get The Gloss, London-based Christina and Karen discuss the top 10 ways people can boost their metabolism to help them shed the pounds for good.

1. Eat in the am 
Eating a nutrient-rich breakfast shortly after getting out of bed quite literally wakes up your metabolism. 
Try porridge with almonds and berries, or a spinach and feta omelette with a slice of whole grain toast to get your body going and keep you fuller for longer.
2. HIIT it 
Christina said: 'High intensity interval training is a great time efficient means of boosting your metabolism that has the advantage over steady state cardio in preserving muscle tone.'
Using this strategy causes you to consume more oxygen and make your cell powerhouses, known as mitochondria, work harder to burn energy. 
Not to mention HIIT training can be done pretty much anywhere.
3. Make a matcha 
Karen recommends a good dose of matcha green tea. 
She said: 'Not only is it a supercharged antioxidant rich drink (about 15 times more than regular green), but it's also a massive metabolism booster.'
4. Aerobic amp-up 
Christina said: 'Aerobic exercise may not build muscles, but it's a sure fire way to boost the engine. 
'At rest, our metabolism is ticking over but if we rev up the cardiovascular system a notch, this is a super efficient means of burning calories and works to boost your metabolism for many hours after a workout.'
5. Apple cider vinegar 
Karen said: 'My clients have great results with apple cider vinegar
'A couple of tablespoons in warm water on an empty stomach about 30 minutes before dinner seems to do the job of both boosting the metabolism and curbing the appetite - so you'll burn a little faster and crave a little less. It's the ultimate win-win.'
6. Individuality is key 
Karen said: 'I believe in bio-individuality. We all have different needs but lots of small meals throughout the day does not work for me.
'Whilst it's a perfectly healthy way of eating, I find that my metabolism works most efficiently when it is fueled by three nutritious meals a day with plenty of time to digest in between. 
'Think of the body as an engine, you burn more fuel my putting your foot down and releasing then by coasting for the entire journey - constant grazing is like coasting.'
7. Life is a gym 
Karen said: 'Opportunities to work out are everywhere and short sharp bursts several times a day are not only great for your lifestyle (we can all spare five minutes five times a day), but fantastic for the metabolism.'
8. Fats and greens 
Karen advises diets high in greens and good-quality protein are better for almost everything, and certainly for the metabolism. 
Moreover, good fats tend to be the best fat burners.
So embrace coconut oil, raw nuts and avocados to keep the metabolism fired up and ready to go.
9. Maximise your muscles 
Christina advises both strength and body weight training are efficient means of building and maintaining muscle tissue, which is three times more metabolically active than fat.
This means you continue to burn fat, even when you are sleeping! 
In fact, the average woman in her 30s who strength trains 30 to 40 minutes twice a week for four months, will increase her resting metabolism by 100 calories a day. 
This means you are resetting your thermostat to keep running at that rate even on the days when you do not make it to the gym! 
Christina advises three sessions a week working for all the major muscle groups.
10. Move more and fidget  
People who cannot sit still burn more energy.
Christina said: 'Don't just rely on structured exercise. Extra movement requires energy while sitting on your butt doesn't!'

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Sunflower Seeds Gaining Recognition as Superfood!

Sunflower seeds, which have high antioxidant content, are gaining recognition among chefs as a superfood and being praised for their nutty flavor and rich texture, reports The Wall Street Journal. Sunflower seeds were previously popular in the 1970s, when they were commonly used in seed-encrusted health bread, but have since become associated with health food and convenience stores.
Among the up-and-coming uses of the seed is an addition to cauliflower salad, where they add a bit of earthy saltiness to the taste. Sunflower seeds are gaining popularity as a garnish as well, covering territory previously dominated by pine nuts. Other chefs are experimenting with the seeds by folding the kernels into cornbread batter, deep-frying them in olive oil, or grinding them for use in baked goods and confectionery, according to the report.

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Tuesday, 17 October 2017

How To Stay Healthy While Mostly Just Eating Cereal!

Cereal: it’s convenient, it’s cheap, and it’s pretty darn good. Boxes upon boxes take up entire grocery store aisles, their colors and flavors generating rainbows of temptation. College dining halls make it even easier, supplying disposable tubes full of the stuff. One turn of the knob and voila: breakfast (or lunch or dinner, really) is served.
Kristine Mahan
Let’s be real: nowadays, it’s hard to eat a bowl of Lucky Charms without thinking about all the stuff out there on the nutritional shortcomings of your favorite breakfast food. But worry no more: there’s a way around this. You can still get all the nutrients you need - and all the flavor you crave - by jazzing up your bowl.
Using the best-selling cereals in the US, here are nine ways to make cereal a little healthier and get all the goodness you need.

Raisin Bran

What is has: carbohydrates, fiber
What it’s missing: protein, healthy fat, vitamins
How to fix it: To add protein and shake up the flavor, replace the milk with ½ cup liquid kefir yogurt instead (which also takes care of your healthy fats). Sprinkle maca powder for added vitamins and a butterscotch-like flavor. 
Foodmoods on Flickr

Lucky Charms

What is has: carbohydrates
What it’s missing: fiber, protein, healthy fat, vitamins
How to fix it: Lucky Charms is one of those cereals where you can’t really do too much to it; the charms dominate the flavor. To maintain that marshmallow-y integrity, take care of your protein and B12 needs by using ½ cup soy milk as a base. Toss in 2 tablespoons slivered almonds for good fats and shake on some shaved coconut for fiber. 
m01229 on Flickr

Special K 

What is has: carbohydrates, protein, vitamins
What it’s missing: fiber, healthy fat
How to fix it: Thankfully, Special K already has some nutritional strengths - one serving delivers 100% of your daily recommended vitamin B12 & B6 intake - so the only things you need to add to round it out to a full meal are fiber and some healthy fat. Enjoy your cereal with some skim milk, 1 tablespoon chopped walnuts, and - since Special K usually already has some fruit in it - add a tablespoon of ground flaxseed for fiber. 
Torey Walsh

Froot Loops

What is has: carbohydrates
What it’s missing: fiber, protein, healthy fat, vitamins
How to fix it: Like Lucky Charms, Froot Loops have a distinct flavor that you don’t want to mess with too much. Instead of throwing in a bunch of wild toppings, keep it neutral: enjoy your fruit loops over ⅓ cup protein-packed full-fat Greek yogurt instead of milk (which also gives you biotin and B2) and stir in a tablespoon of chia seeds for fiber. 
Becky Hughes

Frosted Mini Wheats

What is has: carbohydrates, protein, fiber
What it’s missing: healthy fat, vitamins
How to fix it: Frosted Mini Wheats are actually already pretty healthy (and can take you right back to your childhood), so shake things up and give them a nutty flavor by substituting ½ cup Protein Nut milk, shaking on powdered peanut butter (like PB2), and throwing in a tablespoon of walnuts.
theimpulsivebuy on Flickr

Cinnamon Toast Crunch 

What is has: carbohydrates
What it’s missing: fiber, protein, healthy fat, vitamins
How to fix it: Cinnamon Toast Crunch is just begging for a fall-themed makeover. Toss in a tablespoon of pumpkin seeds for protein and good fat, and by adding ½ cup of roasted sweet potato chunks like these, you can take care of vitamin and fiber needs (don’t knock it til you try it!).
Allagash Brewing on Flickr

Honey Bunches of Oats

What is has: carbohydrates
What it’s missing: fiber, protein, healthy fat, vitamins
How to fix it: The slightly sweet, warm flavor of this cereal pairs perfectly with chopped bits of apple, which gives you fiber, Vitamin C, and a variety of antioxidants. For protein, toss in ¼ cup of cooked quinoa (the texture will surprise and intrigue you).
Ellen Gibbs

Frosted Flakes

What is has: carbohydrates
What it’s missing: fiber, protein, healthy fat, vitamins
How to fix it: For a chocolate-themed health kick that works so well with these simple flakes, stir ½ scoop chocolate protein powder into skim milk, a tablespoon of chopped hazelnuts for healthy fat, and a dash of cacao powder for fiber, iron, manganese as well as a variety of other nutrients that your body needs.
Kevin Kozlik

Honey Nut Cheerios

What is has: carbohydrates
What it’s missing: fiber, protein, healthy fat, vitamins
How to fix it: Cheerios really are a culinary canvas when it comes to making healthy additions. While the combinations are virtually limitless, one that complements the subtle honey flavor is the following: ½ cup skim milk, a ¼ cup of fiber-rich blueberries, ¼ cup of raspberries for Vitamin C, and a tablespoon of dark chocolate shavings for healthy fats that will keep you going throughout the morning. 
Torey Walsh

Additional Suggestions 

Fiber: berries, apples, chia seeds, cocoa powder, wheat germ, oats
Protein: hemp seeds, tofu, peanut butter powder
Good Fat: cottage cheese, pistachios
Vitamins: fruit, goji berries, matcha tea powder, dried apricot, lentils, camu camu
Sam Jesner
All in all, there’s no reason to feel guilty eating cereal for every breakfast; the options for healthifying it are virtually limitless. So get yourself a bowl, get creative, and enjoy the breakfast you love the most!

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7 habits that separate healthy and unhealthy people!

  Do you ever wonder what specifically separates healthy and unhealthy people? Is it their genes? Is it training themselves into certain healthy habits? After all, we can be a healthy weight but have high blood pressure. We can have a normal blood pressure, but be diagnosed with Type 2 diabetes. We can suffer from no physical symptoms but at the same time deal with a long list of mental health problems. So although it may seem like defining someone as healthy or unhealthy is a simple concept, that isn’t necessarily the case.

Being healthy is about more than getting the all-clear on your test results. That might just mean you’re not sick, but it doesn’t guarantee you’re in good health, either. I think being healthy is about following these steps in daily life.
Visit your doctor.I don’t want you to think I’m saying you shouldn’t visit your doctor or that his/her test results aren’t important. They certainly are. Making your scheduled appointments with your doctor remains a priority. Test results can tell you if you’ve developed a disease or if your kidneys and liver are functioning normally.
All I’m saying is that there’s no one way to prove you’re healthy. Can every primary care doctor diagnose all your possible mental health symptoms? No, especially if you’re not honest with them, much less yourself. Often, though, we can be oblivious to our own health issues. That’s why it’s important to increase our own awareness of what could be wrong. We all should know what to look for with regard to our own health.
Make a plan.Of course, being healthy requires all of us to at the very least maintain our healthy habits. Most of the time, it requires us to relearn or recommit to those healthy habits. Either way, you need to have a plan. If you and your doctor agree that you need to lose 10 pounds, pick a diet or strategy that’ll actually make this possible. Decide which foods or eating habits you will avoid. It’s easy to want to have it happen, but making this a reality requires more than good intentions.
Get plenty of sleep.Being healthy really does start with making sure you get proper sleep. Getting enough sleep keeps us in a better mood throughout the day. It gives us the energy we need to make healthy decisions. It helps us better regulate our blood sugar levels, which makes us less likely to overeat. In the long run, better sleep even helps prevent Alzheimer’s and dementia.
Mix up your diet.Having a healthy diet requires us to eat more home-cooked meals. In general, people consume more calories at restaurants. Not to mention that restaurant food is usually loaded with unhealthy fats and unnecessarily high amounts of salt. What’s even more important than eating at home? Making sure that your meals contain a balance of healthy fats, proteins and complex carbohydrates. Also, variation in your diet is important to maintaining a healthy gut. Don’t eat bananas as your only fruits or green beans as your only vegetables. Mix it up as much as possible. Our bodies do better the more we keep them guessing.
Commit to exercise.Some people don’t enjoy any form of exercise. I get that. But it’s hard to be a healthy person without some form of exercise. You don’t have to spend an hour at the gym every day to see health benefits, but some form of exercise is necessary. If you don’t like lifting weights, don’t go to the gym. If you hate running, try biking, swimming or rowing instead. Even if you don’t like exercise at all, find an untraditional exercise routine you can tolerate. After all, it’s only a very small part of your day, and the benefits of exercise last all day long.
Don’t settle for excuses.It’s easy to talk yourself out of eating healthy or going to the gym, isn’t it? Most people are more comfortable sitting on the couch than breaking a sweat. I understand the urge, but the more we make excuses for why we can’t be healthy, the more we start believing them. If you’re serious about making changes in your life, don’t settle for excuses. Yes, certain parts of everyone’s day are out of their control. You have to drop the kids off at school. You have to go to work. But there are always ways to better yourself each and every day. Whether we like to admit it or not, we choose our own healthy or unhealthy habits.
Give yourself a break when you make a mistake.We can’t ignore the mental aspect of our health. Stress and anxiety can be debilitating. They can prevent us from feeling capable of improving our lives. Stress can cause us to overeat. It can keep us from falling asleep at night, and it can prevent us from getting the deep, restful sleep our bodies crave.

The good news is stress doesn’t have to control us. We can fight back. We can take back control of our minds. To do this, though, we have to be ready and willing to give ourselves a break when we make the wrong health choices. No, we can’t settle for excuses when we make bad decisions, but if we never stop beating ourselves up, we will lose the will to do better in the future.
When we make poor choices, we should forgive ourselves but never forget. We don’t have to keep repeating the same mistakes endlessly, but it’s important to recognize bad choices when they happen. Only then can we stop the repetitive unhealthy cycle.
Jay McKenzie loves soccer, history and feeling great. He’s on a quest to eat better and exercise more, and he wants to share his experiences along the way. You can email him at with comments or questions. The opinions expressed in this column belong solely to the author, not or its employees.                                                                                                                                                                                                   

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