Healthy Snacks For Weight Loss

Posted on May 23, 2020August 7, 2021Tags , , , , , , , , , , , , , , , , , , , , , , , , , 32 Comments on Healthy Snacks For Weight Loss


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Today I want to share with you: “12 Benefits Of Berries” – 23 July 2021

1) Berries are packed with antioxidants ~ All berries are loaded to the brim with antioxidants. Antioxidants help prevent illness, improve your skin and hair, and lead to a healthier life.

2) Berries can help you lose weight ~ Berries are low in calories. All berries consist of about 85% water. Berries are juicy containing a lot of water, which contains no calories at all.

3) Berries have a bunch of fiber ~ Mostly fiber and fiber is an integral part of a healthy diet. It helps you stay regular and maintain your weight, and is essential for bowel health. Keep in mind, though, that you must actually eat the fruit to get the fiber! There really isn’t any fiber in juice even if it’s 100% juice. To get the fiber, you’ll need to grind your berries up in a smoothie or eat them whole.

4) Berries contain a boatload of folate ~ Folate (better known as the vitamin is known for its health benefits that include improvements to cardiovascular health. It can help stave off mood disorders like depression. It is especially good for pregnant women as it helps prevent fetal growth disorders and may prevent neurological birth defects.

5) Berries have a ton of anthocyanins ~ Anthocyanins are what give berries their distinct colors. Think of them like nature’s food coloring. They are believed to have preventative and therapeutic properties, such as the ability to lower the risk of cardiovascular disease and stroke.

6) Berries can help manage and prevent diabetes ~ The nutrients in berries have been shown to help prevent type 2 diabetes and that’s a good enough reason to eat them right there. However, they are also really good for people who already have diabetes. Thanks to the high fiber we talked about earlier and their ability to be sweet without having a lot of actual sugar, they are perfect for diabetics looking for a sweet treat.

7) Berries can help prevent mental decline ~ Women who ate berries frequently could prevent the process of mental decline that comes with age. The study says that women who ate a healthy amount of berries had better thinking, reasoning, and memory. It’s not a wild difference but when you’re getting up there, everything helps right?

8) Cranberries and blueberries can help urinary tract infections ~ Studies have shown that drinking cranberry juice can help you get over urinary tract infections thanks to their nutrients and ability to flush out harmful agents that can cause infection. Another study showed that blueberries have more or less the same effect. If you’re looking for better urinary tract health, cranberry and blueberry juice are where it’s at!

9) All berries can help prevent heart disease ~ For each piece of berries it’s fat-free, cholesterol-free, nutrient-packed berry you eat, that’s one step further away from heart disease you’ll come. More colors in your diet are better and berries come in a lot of different colors!

10) Strawberries can help keep your eyes healthy ~ Eating at least three servings of strawberries per week can help prevent macular degeneration.

11) Blueberries can be frozen without removing any of their antioxidants ~ All berries are great but there is the problem of them going bad. You can only buy so many at a time because all fruits tend to go bad pretty quickly. This isn’t a problem with blueberries because it’s been proven that you can freeze blueberries but still retain all of their nutritional benefits.

12) Berries may help prevent Alzheimer’s and Parkinson’s disease ~ The polyphenolics found in many berries help clean out the built-up toxins in the brain that are a contributing factor in Alzheimer’s disease. Eating at least two servings of berries per week can reduce the risk of Parkinson’s disease by up to 25%, with some men facing a reduced risk of up to 40%.

Today I am going to share with you 8 Health Benefits of Eating Dates - 23 June 2021
Dates are the fruit of the date palm tree, grown in many tropical regions of the world. Fresh dates are fairly small in size and range in color from bright red to bright yellow. Medjool and Deglet Noor dates are the most commonly consumed varieties. Dates are chewy with a sweet flavor. 

8 health benefits of eating dates and how to add them into your diet.

1) Very Nutritious ~
Dates have an excellent nutrition. 
Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.
A 3.5-ounce (100-gram) serving provides the following nutrients:
Calories: 277
Carbs: 75 grams
Fiber: 7 grams
Protein: 2 grams
Potassium: 20% of the RDI
Magnesium: 14% of the RDI
Copper: 18% of the RDI
Manganese: 15% of the RDI
Iron: 5% of the RDI
Vitamin B6: 12% of the RDI
Dates are also high in antioxidants, contain several vitamins and minerals, in addition to fiber.
2) High in Fiber ~
7 grams of fiber in a 3.5-ounce serving, including dates in your diet is a great way to increase your fiber intake. 
Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool.
Dates are high in fiber, which may be beneficial for preventing constipation and controlling blood sugar control.
3) High in Disease-Fighting Antioxidants ~
Dates provide various antioxidants; antioxidants protect your cells from free radicals, which are unstable molecules that may cause harmful reactions in your body and lead to disease including a reduced risk of several diseases. Compared to similar types of fruit, such as figs and dried plums, dates appear to have the highest antioxidant content.
3 most important antioxidants in dates:
• Flavonoids: Flavonoids are powerful antioxidants that may help reduce inflammation and have been studied for their potential to reduce the risk of diabetes, Alzheimer’s disease and certain types of cancer.
• Carotenoids: Carotenoids are proven to promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration.
• Phenolic acid: Known for its anti-inflammatory properties, phenolic acid may help lower the risk of cancer and heart disease.
Dates contain several types of antioxidants that may help prevent the development of certain chronic illnesses, such as heart disease, cancer, Alzheimer’s and diabetes.
4) May Promote Brain Health ~
Eating dates may help improve brain function. The potential brain-boosting properties of dates have been attributed to their content of antioxidants known to reduce inflammation, including flavonoids. Dates may be helpful for lowering inflammation and preventing plaques from forming in the brain, which is important for preventing Alzheimer’s disease.
5) May Promote Natural Labor ~
Dates may promote and ease natural labor for pregnant women when consumed during the last few weeks of pregnancy.
6) Excellent Natural Sweetener ~
Dates are a source of fructose, which is a natural type of sugar found in fruit. Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber and antioxidants.
7) Other Potential Health Benefits ~
Bone health: Dates contain several minerals, including phosphorus, potassium, calcium and magnesium. All of these have been studied for their potential to prevent bone-related conditions like osteoporosis. 
Blood sugar control: Dates have the potential to help with blood sugar regulation due to their low glycemic index, fiber and antioxidants. Thus, eating them may benefit diabetes management. 
Dates have been claimed to promote bone health and aid in blood sugar control, but these effects have not been studied sufficiently.
8) Easy to Add to Your Diet ~
They are often paired with other foods, such as almonds. Dates are also very sticky, which makes them useful as a binder in baked goods, such as cookies and bars. You can also combine dates with nuts and seeds to make healthy snack bars or energy balls. 
Dates to sweeten up sauces, such as salad dressings and marinades, or blend them into smoothies and oatmeal. Dates are a very healthy fruit to include in your diet.

Today I am going to share healthy nutritious recipes for lunch “Quinoa, Tuna, and Chickpea Salad”. – 23 May 2021

Servings: 2 pax

Total: 40 mins

Nutritional Information (per serving):

Calories 1082

Total Fat 30g (39%)

Saturated Fat 4g (22%)

Cholesterol 45mg (15%)

Sodium 817mg (36%)

Total Carbohydrate 145g (53%)

Dietary Fiber 32g (113%)

Protein 69g

Calcium 544mg (42%)


For the Dressing:1 medium clove garlic (grated)

2 tablespoons olive oil (extra-virgin)

2 tablespoons lemon juice (freshly squeezed)

Pinch sea salt

For the Salad:1/2 cup quinoa

2 cups water (divided)

1/2 teaspoon sea salt

7 ounces/200 milliliters water-packed tuna (1 can, drained)

2 cups baby spinach (loosely packed)

14 ounces/400 milliliters chickpeas (1 can, rinsed & drained)

1/3 cup celery (finely chopped)

1/3 cup cilantro (coriander leaves, chopped)

1/3 cup mint (chopped)

2 spring onions (finely sliced)

8 cherry tomatoes (or baby tomatoes, quartered)


Note: while there are multiple steps to this recipe, this quinoa, tuna, and chickpea salad is broken down into workable categories to help you better plan for preparation and cooking.

Make the Dressing:

1) Gather the ingredients.

2) In a small bowl, mix together grated garlic clove, 2 tablespoons extra-virgin olive oil, 2 tablespoons lemon juice, and a pinch of sea salt. Set aside.

Make the Salad:

1) Gather the ingredients.

2) Place quinoa in a small, heatproof bowl. Cover with 1 cup of boiling water and soak for 5 minutes.

3) Use a sieve to drain it and then give the quinoa a good wash under cold, running water. Run your fingers through it while you wash it.

4) Place quinoa in a small saucepan and add 1 cup of water and 1/2 teaspoon of sea salt. Bring to a boil, then lower heat to medium-low and cover. Simmer for 15 minutes or until the water has been absorbed. Remove quinoa from heat and allow to sit for 5 minutes with a lid on.

5) Meanwhile, in a large mixing bowl, combine the tuna, spinach, chickpeas, celery, cilantro, mint, spring onions, and baby tomatoes.

6) Fluff the quinoa gently with a fork and then add to the salad ingredients. Add the dressing and then stir well to coat the ingredients.7) Divide salad between 2 large bowls and serve

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Today I want to share with you “Calamansi Juice: Health Benefits”. – 23 April 2021

1. Bleaches the skinI

t’s a common practice in Southeast Asian cultures to use Citrofortunella microcarpa externally on your skin. Because of its strong acid content, the fruit can eliminate those dark marks, age spots, acne scars, and blemishes on your face or your body.

It’s a good source of antioxidants and it is a natural exfoliator. This means it can rejuvenate your skin cells, brighten up the color, help getting rid of fine lines and wrinkles.

2. Fights inflammation

One of the biggest calamansi benefits is that it fights inflammation in your body. Similar to apple cider vinegar, this little crazy-sour buddy, which is full of anti-inflammatory tannins too, helps with normalizing the acidity levels in your stomach.

3. Aids in collagen production

Without collagen nothing in our bodies would be in its place, muscles and skin very much included. It’s the main structural protein binding the different types of tissue throughout our bodies. Vitamin C is one of the most important nutrients to help your body produce its own collagen.

4. Boosts the immune system

Calamansi fruit is extremely rich in vitamin C, which is known to be a number one nutrient in fighting viruses and retaining iron. It’s also rich in vitamin A, calcium, and potassium.

5. Reduces mucus

The citric acid in calamondin fruit breaks through the mucus and phlegm in your respiratory system. It also works against the inflammation in your respiratory tract and throat.

6. Regulates glucose, insulin, and cholesterol levels

Many studies have shown improved conditions in those suffering from diabetes. This is because one of the main calamansi benefits is that it helps to moderate glucose and insulin levels in the blood. As a bonus, it also helps to balance cholesterol levels.

7. Detoxifies your body

The Citrofortunella microcarpa aids in flushing out the toxins that naturally accumulate in your body. This helps to relieve your kidneys, colon, liver, and gallbladder. The effects will show on your skin, hair, mental health, and overall physical wellness.

Today I want to share with you “5 Ways to Relieve Back Pain Naturally”. – 23 March 2021

1. Enjoy an anti-inflammatory drink every day

When you consume anti-inflammatory foods regularly, several antioxidants, anti-inflammatory, and even anti-cancer agents can build up in your blood. Over a period of time, these potent agents can play a significant role in reducing and/or eliminating inflammatory reactions in the body.

Consuming these healthy drinks on a regular basis may help reduce your back pain.

Turmeric milk

Turmeric, an Asian spice, contains antioxidant, anti-arthritic, and anti-inflammatory properties.

An easy method to consume turmeric is to mix a small quantity (1/2 teaspoon) of turmeric powder in a glass of warm milk. You can add honey or stevia to the milk if you prefer a sweet taste. Consume this drink, preferably just before bedtime to allow the anti-inflammatory process to work while you sleep.

Consuming dairy products may increase inflammation in some people. In such cases, trying plant-based milk, such as almond milk can be helpful.

Tart cherry juice

Cherries are rich in antioxidants and anti-inflammatory agents. Cherry juice can help relieve muscle pain, which may be chronic or exercise-induced. Cherry juice is easily available to buy at grocery stores and commonly contains tart cherry extract. Try drinking a glass of cherry juice on a daily basis and see if it has positive effects in relieving your back pain.

Ginger-green tea

You can also try infused herbal drinks, such as ginger-green tea, which contains the pain-relieving benefits of both green tea and ginger. Ginger-green tea bags can be purchased from grocery stores and you can easily enjoy a cup either at work or at home.

Over a period of time, these anti-inflammatory agents can build up in your bloodstream, so including these drinks in your daily diet will help reduce overall inflammation and prevent new inflammatory pain.

2. Fall asleep faster and sleep longer

When you have a restful night’s sleep, your back will feel less sore during the day. A night of restorative sleep can have healing benefits and make you feel refreshed, rejuvenated, and less stressed. Try these natural sleep aids, one at a time, to see which one works best for you:

Vitamins C and B6. The natural steroids in your body control your metabolism and promote good sleep. Supplements of vitamins C and B6 are known to help the body produce and regulate natural steroid hormones.

Melatonin. Your natural sleep hormone, melatonin can be taken as a supplement to improve your sleep cycle.L-theanine. An amino acid found in tea leaves, L-theanine may help some people feel relaxed and get better sleep.Valerian. Supplements made from the root of the valerian plant may help you sleep faster and stay asleep longer. Another option is cherry juice or cherry extracts—cherries contain certain enzymes that help promote better sleep.

3. Avoid prolonged static posture

It is important to pay attention to the joints and muscles of your spine and hip. Prevent fatigue and stresses on these joints by following simple tips, such as:

Avoid excessive sitting or consider using a standing desk while you work. When you sit for a long duration, the pressure on your spinal discs increases. Aim to get up every hour and walk a short distance to take the load off your discs.

Check your posture and adjust your neck, shoulder, and back alignment to prevent stresses on your spine. Poor, unsupported posture can lead to several problems in your back, causing or increasing the pain.

Rotate activities in order to avoid the same set of muscles and joints from getting over-fatigued. For example, if you have been standing and working for some time, consider changing to a different activity where you can sit down. You can go back to standing once the muscles and joints have had a chance to relax.

When you have a flare-up of symptoms, consider less exertive activities, such as reading a book, listening to music, or crafting. These activities can help divert your mind from the pain and let your backrest at the same time.

4. Support your body in a warm pool

The buoyancy of the water lets you enjoy the benefits of exercise with less pain. Exercising in water also helps regulate the functioning of nerves and muscles, relieving pain.

If you prefer warmer pools, look into water exercise classes and hydrotherapy pools. Water therapy exercises are often done in water that is about 83 degrees to 88 degrees. Hydrotherapy pool temperatures are often more than 90 degrees.

5. Keep a self-activating heat patch handy

Heat patches that activate when in contact with the body are a great tool to carry during long drives or keep in your office desk/bedside table drawer. These heat patches activate quickly, can be worn inside your clothing, and provide a continuous supply of heat to relieve your back pain. Follow the package instructions and avoid wearing the patch for long durations to prevent skin damage. Some heat patches are also infused with medications for more effective pain relief.

Bonus Tip: Consider taking a vitamin D3 supplement.

If your doctor agrees, consider taking a vitamin D3 supplement. Vitamin D is essential for bone, neuromuscular, and immune system function. Taking a vitamin D3 supplement can help reduce back pain by increasing the absorption of calcium in your body and improving bone strength.

Today I want to share with you Napa cabbage (Chinese cabbage) and its benefits. – 23 Feb 2021

Napa cabbage is a large-headed cabbage with firmly packed, pale green leaves that you will usually find next to bok choy in Western supermarkets. Napa cabbage, along with bok choy, is one of the favorite leafy-cabbage vegetables in mainland China. Napa’s sweet, crunchy, and celery-flavored leaves are one of the most sought-after ingredients in the far East-Asian cuisine. Chinese cabbages are increasingly being used in the western, Mediterranean as well as American cuisines for their wholesome nutrition. Outside of Asia, this vegetable is also referred to as Chinese cabbage. In the United Kingdom this vegetable is known as Chinese leaf or winter cabbage, in New Zealand as wong bok or won bok. The name wombok is also used in Australia. Another name used in English is petsai or pe-tsai.

Napa cabbage is a cool-season annual vegetable that grows best when the days are short and mild.

Health benefits of Napa (Chinese) cabbage. Napa cabbage has numerous health benefits and naturally occurring vitamins and minerals:

• Napa cabbage is a very low-calorie green-leafy vegetable. 100 g fresh leaves carry just 16 calories. Along with celery, bok-choy, etc., it easily fits into the neo-class of zero calorie or negative calorie group of vegetables.

• Napa is packed with many antioxidant plant compounds such as carotenes, thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane, and isothiocyanates. It is an abundant source of soluble and insoluble dietary fiber. Scientific studies suggest these compounds are known to offer protection against breast, colon, and prostate cancers and help reduce LDL or “bad cholesterol” levels in the blood.

• Fresh napa is an excellent source of folates. Folic acid is one of the essential components of DNA. Sufficient amounts of folates in the diet in anticipant mothers may help prevent neurological diseases in newborn babies.

• Napa cabbage has small levels of vitamin-A. However, it also contains flavonoid polyphenolic compounds such as carotenes, lutein, and xanthin which convert to vitamin-A in the human body.

Napa cabbage is rich in Vitamin C and other nutrients. It’s also an amazing source of Vitamin K.

It is a very natural source of electrolytes and minerals like calcium, potassium, phosphorous, manganese, iron, and magnesium.

Potassium is the chief component of cell and body fluids and helps in regulating heart rate and blood pressure. The human body employs manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is essential for red blood cell formation.

Today I want to share with you 4 Effective Lifestyle Tips. – 23 Jan 2021

1) Lift Things & Move Around – Using your muscles is extremely important for optimal health. While lifting weights and exercising can certainly help you look better, improving your appearance is really just the tip of the iceberg. You also need to exercise to ensure your body, brain and hormones function optimally. Lifting weights lowers your blood sugar and insulin levels, improves cholesterol, and lowers triglycerides. It also raises your levels of testosterone and growth hormones, both associated with improved well-being. Exercise doesn’t just help you look better, it also improves your hormone levels, makes you feel better, and reduces your risk of various diseases.

2) Sleep Like a Baby – Sleep is very important for overall health and studies show that sleep deprivation correlates with many diseases, including obesity and heart disease. If you can’t seem to sleep properly, there are several ways you can try to improve it:

• Don’t drink coffee late in the day. • Try to go to bed and wake up at similar times each day. • Sleep in complete darkness, with no artificial lighting. • Dim the lights in your home a few hours before bedtime.

Getting quality sleep can improve your health in more ways than you can imagine. You’ll feel better both physically and mentally and lower your risk of various health problems down the line.

3) Avoid Excess Stress – A healthy lifestyle involves a wholesome diet, quality sleep, and regular exercise. But the way you feel and how you think is also very important. Being stressed all the time is a recipe for disaster. Excess stress can raise cortisol levels and severely impair your metabolism. It can increase junk food cravings, fat in your stomach area and raise your risk of various diseases. Stress can wreak havoc on your health, leading to weight gain and various diseases. There are many ways you can reduce your stress.

4) Nourish Your Body With Real Foods – The simplest and most effective way to eat healthily is to focus on real foods. Choose unprocessed, whole foods that resemble what they looked like in nature. It’s best to eat a combination of animals and plants. Meat, fish, eggs, vegetables, fruits, nuts, seeds, as well as healthy fats, oils, and high-fat dairy products. If you’re healthy, lean, and active, eating whole, unrefined carbs are absolutely fine. These include potatoes, sweet potatoes, legumes, and whole grains such as oats. However, if you’re overweight, obese, or have shown signs of metabolic issues such as diabetes or metabolic syndrome, then cutting back on major carbohydrate sources can lead to dramatic improvements. People can often lose a lot of weight simply by cutting back on carbohydrates because they subconsciously start eating less. Choosing whole, unprocessed foods such as fruits, vegetables, seeds, and whole grains is very important for your health.

Unusual Breakfast “Health” Tonic – 23 Dec 2020

Okinawa Flat Belly Tonic Drinks– Features herbal teas and drinks that regulate C-reactive protein.

Okinawa Flat Belly Tonic is a healthy drink that promotes weight loss by accelerating your metabolism, which encourages the melting of fat in the body. There are blends of herbs and spices that help fight inflammation and increase the melting level of fat inside the body, resulting in significant weight loss. The additive active ingredients in the tonic may help in controlling blood pressure levels.

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“Anti-Acne Diet” – 23 Nov 2020

There are three main types of acne:

1) A whitehead is a pore that gets clogged and closes but sticks out of the skin. These appear as hard, whitish bumps.

2) A blackhead is a pore that gets clogged but stays open. These appear as tiny dark spots on the skin’s surface.

3) A pimple is a pore whose walls open, allowing oil, bacteria, and dead skin cells to get under the skin. These appear as red bumps that sometimes have a pus-filled white top (the body’s reaction to the bacteria).

How does diet affect the skin? One thing that can affect your skin is diet. Certain foods raise your blood sugar more quickly than others. When your blood sugar rises quickly, it causes the body to release a hormone called insulin. Having excess insulin in your blood can cause your oil glands to produce more oil, increasing your risks of acne.

Some foods that trigger spikes in insulin include:

1) Pasta

2) White rice

3) White bread

4) sugar

What foods are believed to help your skin?

1) Whole grains

2) Legumes

3) Unprocessed fruits and vegetables

Foods containing the following ingredients are also thought to be beneficial for the skin because they reduce inflammation:

1) The mineral zinc

2) Vitamin A and E

3) Antioxidants and omega-3 fatty acids

Some skin-friendly food choices include:

1) Yellow and orange fruits and vegetables such as carrots, apricots, and sweet potatoes

2) Spinach and other dark green and leafy vegetables

3) Tomatoes

4) Blueberries

5) Whole-wheat bread

6) Brown rice

7) Quinoa

8) Turkey

9) Pumpkin seeds

10) Beans, peas, and lentils

11) Salmon, mackerel, and other kinds of fatty fish

12) Nuts

Everyone’s body is different, and some people find that they get more acne when they eat certain foods.

Who should use these products?

Those with oily skin or prone to acne will benefit most from noncomedogenic products.

These noncomedogenic oils can be applied to the skin or used as carriers for things like essential oils. These include:

1) Grapeseed oil

2) Sunflower oil

3) Neem oil

4) Sweet almond oil

5) Hempseed oil

“7 Fat-Burning Foods That Stop Cravings Instantly” – 23 Oct 2020

1) Eggs – The healthy fats within the yolks can help you feel fuller longer and curb cravings. Not to mention, choline—a belly fat-blasting nutrient—is only present in the orange part of the egg, rather than the whites.

2) Spirulina – This protein-packed blue-green alga is brimming with energizing thiamine (vitamin B1), as well as calcium and iron. Add it to your morning smoothies for a free radical-fighting antioxidant boost.

3) Cheese – Cheese is an excellent source of protein, calcium, vitamins, minerals, and fatty acids, and it helps slow down the absorption of sugar and carbohydrates, leading to consistent energy levels and improved brain function.

4) Fat-Free Milk(Skim Milk) – Want to cut calories and fat, fat-free (also known as skim) milk is a good choice. In fact, because it has less fat, there are just 80 calories in fat-free milk in each 8-ounce glass. There is a misperception that skim milk contains water to reduce the fat content — but that is not the case. The nine essential nutrients, including 8 grams of high-quality protein, remain intact.

5) Sesame seeds – Sesame seeds contain more phytosterols than any other seed or nut. They “can be used to treat arteriosclerosis, a disease characterized by a fatty buildup within the arteries,” thus regulating the body’s cholesterol and potentially replacing some of it (due to their similar structures). Sesame seeds can help your skin! In addition to vitamin B, tahini contains vitamin E, trace minerals, and fatty acids that can increase skin cell rejuvenation and inhibit signs of aging.

6) Beef – “As we age, we start to lose muscle mass, but we’re still able to build and maintain. Beef a protein source, contains more omega-3s as well as fat-burning Conjugated linoleic acid (CLA) than its grain-fed counterparts.

7) Bacon – You read that right. Even bacon can be healthy! While opting for turkey bacon will save you about 13 calories and a gram of fat per slice, it also adds sodium to your plate—which can lead to high blood pressure. Plus, pork offers more protein and heart-healthy monounsaturated fatty acids (MUFAS) than its poultry-based counterpart. Bear in mind that no matter which option you add to your breakfast plate, serving size matters, so don’t pig out. A few slices are all you need.

“Best 10 foods for healthy eyes” – 23 Sept 2020

1) Fish – Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:• Tuna• Salmon• Trout• Mackerel• Sardines• Anchovies• Herring

2) Nuts and legumes – Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage. Nuts and legumes that are good for eye health include:• Walnuts• Brazil nuts• Cashews• Peanuts• Lentils

3) Seeds – Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.Seeds high in omega-3 include:• Chia seeds• Flax seeds• Hemp seeds

4) Citrus fruits – Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage. Vitamin C-rich citrus fruits include:• Lemons• Oranges• Grapefruits

5) Leafy green vegetables – Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.Well-known leafy greens include:• Spinach• Kale• Collards

6) Carrots – Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color. Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.

7) Sweet potatoes – Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

8) Beef – Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration. The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina. Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.

9) Eggs – Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

10) H2O Water – It may come as no surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

“10 Testosterone Boosting Foods” – 23 Aug 2020

Testosterone is one of our key hormones for both men and women as such it’s important that we pay attention to how it is being managed in our bodies. If you have low levels of testosterone, then adding these testosterone-boosting foods into your diet can help give you that boost you need!

1) Garlic contains a compound called allicin which can be useful for lowering your cortisol levels. Cortisol is produced in the adrenal gland, which is where testosterone is produced. When your body is under stress it produces cortisol and this has an impact on other bodily functions, including the production of testosterone. Therefore, by reducing the amount of cortisol in your system you allow testosterone to be produced more effectively by the adrenal gland. So whilst garlic doesn’t itself act as a testosterone-boosting food, it is a cortisol reducer and by association boosts testosterone levels.

2) Eggs are a fantastic source of protein, cholesterol, vitamin D, and omega-3s, all of which aid in the production of testosterone. Eggs are very versatile ingredients and not only do they help increase testosterone levels, but the protein in them also helps with muscle-building too!

3) Almonds contain high levels of the mineral zinc which is known to raise testosterone levels in people who are zinc deficient. If you are low in zinc this could stop the pituitary gland from releasing some of the key hormones for stimulating testosterone production. By eating zinc-rich foods, you can help make sure this doesn’t happen and avoid a reduction in your testosterone levels.

4) Oysters are commonly known as an aphrodisiac and there’s actually science behind this! Testosterone increases your libido and oysters are naturally high in zinc! As mentioned above, zinc is very important for the healthy production of testosterone…so get shucking!

5) Spinach has long been considered one of the best testosterone-boosting foods around! Spinach is a natural source of magnesium which has been shown to correlate positively with testosterone levels. Spinach also contains vitamin B6 and Iron which is both excellent testosterone boosters!

6) Porridge oats are an excellent source of B Vitamins which are key for good testosterone production. There are a number of different B Vitamins, many of which are found in testosterone-boosting foods. One B Vitamin which plays a very direct role in testosterone production is Vitamin B6 which suppresses the production of estrogen, thereby helping testosterone levels to rise! Oats are an excellent source of a variety of B Vitamins and therefore is one of a range of excellent testosterone boosting foods!

7) Lemons, along with other citrus fruits, are great testosterone-boosting foods! Much like garlic, they help to lower your levels of cortisol which means testosterone can be more readily produced. Not only that but they contain vitamin A which is required for the production of testosterone and can help lower estrogen levels which means testosterone can be more effective.

8) Good quality wild salmon is an excellent addition to the list of testosterone boosting foods because it contains magnesium, vitamin B, and omega-3s which we have already established work to increase testosterone levels. Not only this though, but it also helps lower the levels of the ‘Sex Hormone Binding Globulin’ which makes testosterone non-functional. If this is lowered testosterone can have more of an impact on your body.

9) Tuna is an excellent source of Vitamin D it can help boost testosterone levels by up to 90%! Vitamin D helps to maintain sperm count and tuna is an excellent way to get this particular vitamin.

10) Bananas contain an enzyme called bromelain which is known to help boost testosterone levels. Bananas are also excellent for maintaining energy levels and reducing antioxidants so make the perfect on-the-go snack!

“Fat-Fighting Foods” – 23 July 2020

1) Greek yogurt has almost twice as much protein as other yogurts. It takes longer to leave your stomach, keeping you satisfied longer. Plus, you burn more calories digesting protein than carbs. Choose nonfat, low-fat, and low-sugar types.

2) Quinoa is a nutritional all-star that belongs in your weight loss plan. This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup, and you’ll also get iron, zinc, selenium, and vitamin E. Quinoa is as easy to cook as rice. For a quick dinner, mix in some vegetables, nuts, or lean protein.

3) Cinnamon may have a stabilizing effect on blood sugar levels. This could curb your appetite, particularly in people with type 2 diabetes. Nearly everyone can benefit from cinnamon in its traditional role. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.

4) Hot peppers have a flavorless chemical called capsaicin. It’s more plentiful in habaneros, but jalapeños also have it. Capsaicin seems to curb appetite and speed up the metabolism slightly, but only for a short time. It probably doesn’t have a big impact on weight, unless you eat less food because it’s spicy.

5) Green Tea may promote weight loss by stimulating the body to burn fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Try taking your tea hot, because it takes longer to drink, providing a soothing, mindful experience.

6) Grapefruit doesn’t have any magical fat-burning properties, but it can help you feel full with fewer calories. That’s because its soluble fiber takes longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal fills you up, so you eat fewer calories during the meal.

7) Watermelon is rich in water. This signals the body that you’ve had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are full of water and nutrients and low in calories. Watermelon is a great example. It’s a good source of the antioxidant lycopene and gives you some vitamin A and C, too.

8) Pears and apples are also high in water content. Eat them with the peels for extra fiber, which will keep you full longer. Go for whole fruits rather than fruit juice. You’ll get more fiber, and you have to chew the fruits. This takes longer and you’ll burn a few calories chewing, as opposed to gulping down a smoothie.

9) Grapes vs. Raisins – Compare 2 cups of grapes to 1/4 cup of raisins. Either choice has a little more than 100 calories, but you’ll probably be more satisfied with the grapes. Dried fruit has its place. When used sparingly, a few raisins or dried cranberries can liven up a salad.

10) Berries are high in water and fiber, which can keep you full longer. They’re also sweet, satisfying your sweet tooth for a fraction of the calories you would get from cookies or brownies. Blueberries are a good example because most stores carry them and they’re loaded with antioxidants.

11) Raw vegetables make an outstanding snack. They satisfy the desire to crunch, they’re full of water to help you feel full, and they’re low in calories. Half a cup of diced celery has just 8 calories. Coat celery with a little peanut butter or dunking carrots in salsa. When you’re in the mood for chips and dip, replace the chips with raw veggies.

12) Sweet Potatoes – Baked sweet potatoes are so full of flavor, they don’t need a lot unless you want to try a sprinkle of cinnamon. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, beta-carotene, vitamin C, and fiber.

13) Eggs – One egg has only 75 calories, plus 7 grams of protein along with other vital nutrients. Remember, your body will burn more calories digesting eggs than a carb-heavy breakfast. And the good news is that eggs are no longer on the “no-list” for people concerned about high cholesterol. It’s saturated fat, not dietary cholesterol we need to be wary of.

14) Coffee does stimulate the metabolism, but only a little. Don’t count on this for weight loss, especially if you add calories with toppings.

15) Oatmeal has three things going for it: fiber-rich whole-grain oats, lots of water, and it’s hot. It’s a very filling combination. Hot food takes longer to eat, and all that liquid and fiber will help you feel full longer. Avoid super-sugary oatmeal. Stirring in cinnamon or nutmeg will give you a sweet taste with less sugar.

16) Crispbreads – Whole-grain rye crackers, sometimes called crispbreads, offer a low-fat, fiber-packed alternative to traditional crackers. Research suggests people who replace refined grains with whole grains tend to have less belly fat. Whole grains also provide a richer assortment of plant nutrients. This doesn’t just apply to crackers. You can get the same benefits by switching to whole-grain breads, cereals, and pastas.

17) Tabouli – A standout whole grain is bulgur wheat, the type found in tabouli. It’s high in fiber and protein but low in fat and calories. That helps you fill up with a minimum of calories. It also tastes great. To turn this dish into a meal, you could add beans and stir in extra tomato, cucumber, and parsley.

18) Soup — we’re talking broth-based, not creamy — has a lot going for it. It’s full of water, which fills you up with the fewest possible calories. It’s hot, which prevents you from eating too much. Have it before a meal, and soup can take up space that might have gone to higher-calorie foods. You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans.

19) Salad – Another way to fill up before a meal is by eating salad. Lettuce has plenty of water content to take up space in the stomach. That leaves less room for fattier foods that might come later in the meal. Make your salad interesting by adding a variety of fruits and vegetables or grated cheese. Be careful about dressing, which can add a lot of calories.

20) Vinegar – Dress your salad with oil and vinegar. It’s easy to make and it’s full of flavor that can make the salad more satisfying — and it has fewer calories than most pre-made dressings.

21) Nuts are an excellent way to curb hunger between meals. They’re high in protein, fiber, and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. They’re also rich in calories, so limit your portions. If you have to get them out of their shell, you’ll slow down and not eat as much.

22) Air-Popped Popcorn – Three cups of plain, air-popped popcorn may seem like a lot, but you’re not getting a lot of calories. All that air adds volume without adding fat or sugar.

23) Skim milk provides plenty of protein, calcium, and vitamin D with none of the fat found in whole milk. And even though it’s fat-free, skim milk can help you feel full. It takes longer to leave the stomach than drinks with less protein.

24) Lean Meat – You know that protein can keep you full longer and burn more calories during digestion. Choose your protein carefully. Dark meat tends to be high in fat, which could cancel out some of the benefits. Skinless chicken breast is a great choice. And some cuts of beef can make the grade. Flank steak, the eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Stick with a 3- to 4-ounce portion.

25) Fish – One of the best sources of protein is fish. Most fish is low in fat, and the exceptions usually have a good form of fat: omega-3 fatty acids. Omega-3s, which are found in salmon, herring, and other fatty fish, may help protect against heart disease and other chronic conditions.

26) Beans are a vegetable, a protein, and a great source of fiber. You feel full for very few calories. Open a can of garbanzo beans (aka chickpeas) and toss them into soup or salad, or mash them up to use as a dip. One cup packs 12.5 grams of fiber, just 4 grams of fat, and almost 15 grams of protein.

The spice of life – 23 June 2020

Chilli– Contains a phytochemical called capsaicin, which boosts metabolism, thereby helping you burn fat more efficiently. There are different types of chili, each varying in spiciness.

Parsley– It has antioxidants like vitamins A, C, and K, parsley is a known immune-system booster and is thought to be effective in cancer prevention. It’s also useful if you’re looking to prevent kidney stones., relieve pain, fight fatigue and minimize the effects of aging.

Turmeric– In addition to giving curries and marinades a bright yellow tinge and slightly spicy kick, turmeric may lower your cancer risk because it contains curcumin, a natural compound that boasts anti-bacterial and anti-inflammatory properties.

Ginger– If you’ve been carsick or seasick before, you may have been advised to chew on some candied ginger. There’s a good reason for that. Ginger has a calming effect on the stomach and can ease nausea (which is why it’s also recommended for women experiencing morning sickness). Plus it aids digestion. Ginger is versatile- you can cook with it or even brew the spice to make an aromatic and warming tea.

Peppermint– After a rich or heavy meal, it’s peppermint to the rescue. The menthol in this common herb works wonders at relieving indigestion and minimizing digestive spasms. Feeling anxious? Peppermint also calms frazzled nerves. Enjoy the herb as a tea, or add a few leaves to a fruit salad or fresh juice for an interesting minty flavor.

Healthy Foods – Grilled Vegetables – 23 May 2020

Today I am going to share with you the recipes for Grilled Vegetables:

Ingredients for 2 Pax:

Brinjal (cubed) 150g

Pumpkin (cubed) 200g

French Bean 100g

Garlic (Chopped) 2 cloves

Dressing: Kewpie Roasted Seasame 150g

Steps to make (20 mins)

  1. Heat the oil over medium-low heat. Add garlic and cook for 1 minute.
  2. Add brinjal,pumpkin and French beans. Cook until the vegetables become tender.
  3. Serve on a plate and pour Kewpie Roasted Seasame dressing on it.