Month: July 2023

Ginger is a wonderful root that has been used for centuries for both culinary and medicinal purposes. Here are some of the health benefits associated with ginger:

1. Digestive Aid: Ginger is well-known for its ability to soothe various digestive issues such as nausea, indigestion, and bloating. It can also help stimulate the production of digestive enzymes, aiding in better digestion.

2. Anti-inflammatory properties: Ginger contains compounds called gingerols, which have potent anti-inflammatory effects. It may help reduce inflammation in the body, alleviating symptoms of conditions like arthritis.

3. Immune system booster: Ginger has antimicrobial and antiviral properties, making it beneficial for strengthening the immune system. Consuming ginger regularly may help ward off common infections and support overall immune health.

4. Relieves nausea and morning sickness: Ginger has long been used as a natural remedy for nausea, including morning sickness during pregnancy. It can help reduce the feeling of nausea and calm an upset stomach.

5. Pain relief: Due to its anti-inflammatory properties, ginger may provide relief from muscle pain, menstrual cramps, and headaches. It is often used as a natural alternative to conventional pain relievers.

6. Heart health: Research suggests that ginger may help lower cholesterol levels and blood pressure, which are risk factors for heart disease. Incorporating ginger into a heart-healthy diet may have protective effects on cardiovascular health.

Remember, it’s always a good idea to consult with a healthcare professional before adding ginger or any other supplement to your routine, especially if you have any underlying health conditions or take medications.

Garlic is not only a delicious ingredient in many dishes, but it also provides numerous health benefits. Here are some of the key health benefits of garlic:

1. Boosts the immune system: Garlic contains compounds that enhance the immune system’s function, helping to fight off infections, common colds, and even reduce the severity of certain illnesses.

2. Supports heart health: Garlic has been shown to help reduce blood pressure and lower cholesterol levels, which can contribute to a healthier heart and a reduced risk of cardiovascular diseases.

3. Anti-inflammatory properties: Garlic contains antioxidants that help combat inflammation in the body, which is associated with various chronic diseases such as arthritis, diabetes, and certain types of cancer.

4. Enhances digestion: Garlic can aid in digestion by stimulating the production of digestive enzymes and promoting a healthy gut microbiome. It may also help reduce the risk of certain digestive issues like stomach ulcers.

5. Anti-cancer potential: Studies suggest that garlic may have anti-cancer properties, particularly against certain types of cancers such as stomach, colorectal, and prostate cancer. However, more research is needed in this area.

6. Supports brain health: Garlic’s antioxidants may help protect against age-related brain diseases like Alzheimer’s and dementia by reducing oxidative stress and inflammation in the brain.

7. Promotes skin health: Applying garlic topically or consuming it may help improve certain skin conditions like acne, psoriasis, and eczema, thanks to its antibacterial and anti-inflammatory properties.

Remember, while garlic has many health benefits, it’s always best to consult with a healthcare professional before making any significant changes to your diet or lifestyle.

Our eating habits are deeply personal – something we’ve learned from decades of family or cultural traditions, others we’ve discovered through personal exploration and by listening to what our bodies are telling us. The same is true for our dieting preferences. What works for one person may not have the same results for another. A successful eating plan needs to be flexible and suit your lifestyle. You should also truly enjoy eating. So if you can’t imagine giving up carbs, then the keto diet might not be for you. On the other hand, if you crave savory items like olives, fish, and red wine, then maybe you should give the Mediterranean diet a go.

The bottom line is this: there are too many things that already make many of us-especially women – feel bad about ourselves. Nobody needs to take on the extra baggage of trying to stick to a diet they don’t like. Who knows, you may try one, love it, and follow it for the rest of your life. Or maybe you’ll hate the first three you try, only to find success with number four. And that’s okay. It’s all about finding what works for you. But in a world with countless product claims (especially on food) it’s hard to know how to make the best choices. So, here are ten important things to keep in mind when choosing a new diet.

1  Use Social Media As a Resource, Not a Guidebook.

This may seem obvious, but it’s tougher than most of us realize! Use social media to inspire your diet goals by considering which parts make it easier to eat the way you choose to, and which ones are just background noise that makes you feel confused instead of confident. The only thing to get rid of : generalizing just because one eating style is generating a lot of buzz, doesn’t mean it’s universally applicable to everyone.

2  “Healthy” is Subjective.

It also means something different to every single one of us. Emotional, mental, and physical well-being all play a part in being healthy, so you don’t want to be sacrificing one of those to prioritize another. Instead, take the time to find out what makes you feel best.

3  Ditch Hidden Sugars.

One common belief across most nutrition experts in the dangers of processes sugars. And when you are dieting, the sugar trap can be even easier to fall into. That’s because many low-fat or fat-tree “diet” foods are often loaded with sugars. Says a registered nutritionist in UK.”

Although it’s high in calories and has no nutritional value, we are hardwired to love sweet things and find the combination of fat and sugar-like that in cakes and cookies-particularly hard to resist. And to make matters worse, over the past couple of decades foods have been getting sweeter — drinks. Snacks and processed foods are often packed with sugar -even when they are not supposed to taste sweet. You should also be cautious with natural sugars like honey, agave syrup, maple syrup and coconut sugar. As far as your body’s concerned, they’re all just sugar and they will be dealt with in exactly the same way.

4  Drink More Water.

It’s vital to stay well hydrated, especially when you’re dieting, because it can help you snack less and avoid overeating. The part of the brain that deals with sensation of hunger and thirst are very close to each other, so it can be easy to confuse one with the other and think you need to eat when you actually just need a drink. Several studies have linked drinking plenty of water before eating and while dieting with greater weight loss. It probably works in several ways – by suppressing your appetite, so you eat fewer calories, and by helping you feel fuller, so you aren’t able to eat as much  -Explains Bean.

5  Think “Transparent “over “Clean”.

You know what’s great about candy? It may not be ideologically aligned with a healthy diet, but it accurately represents itself as an indulgence. No one bought a candy bar thinking it was anything other than a treat. No matter which diet you follow, make sure your food is what it claims to be. For example, is your “paleo-friendly, high-protein energy bar” really a candy bar in disguise? If it is, put it back.

6 Eat Food, Not Food Claims.

Brands make a lot of money by putting “health” claims on their products -some of which are totally legit, while others seem redundant (produce has always been gluten-free, for example). We derive better health from food, not simply from the individual nutrients that food contains.

7 Consider “Whole Over Fresh”.

Fresh food is wonderful for all of the obvious reasons, but often we forget about items that are just as nutritious in their preserved state. Canned or frozen veggies, fruit, and lower-sodium beans, lentils, chickpeas, and peas all retain their peak nutritional quality and cost a lot less. With any eating plan, you should focus on eating more real, whole food that’s as close to its natural, original version as possible. A combo of marketing and processing is what makes fresh oranges into fresh orange juice, so consider that when you check labels for sneaky, added source of sugar, saturated fat, or sodium.

8 Stop Treating All Packaged Food As the Enemy.

It’s easy for experts to say things like, “look for a short ingredients list or ingredients you can pronounce,” but there are some important exceptions. The best example: 100% whole-grain bread stuffed with tons of different 100% whole grains. Plus, quinoa and amaranth (two ancient grains that appear frequently in some diet plans) are downright unpronounceable for some.

9 Forget About the Cheatday.

To date, this hashtag appears more than 3.3 million times on Instagram, but simply because it’s popular doesn’t mean it has truth to it. Indulging “something” is 100% part of eating in a healthful way. While moderation is a trope in its own right, think of foods that taste great ( but don’t always make you feel that great as food you eat “sometimes”- not “always” or “never”

That said, it’s pretty impossible not to make some mistakes—- eating as you’re dashing out the door, digging into a pint of chocolate ice cream, or serving up too-large portion of your favorite food. In fact, it’s common to slip up from time to time; you wouldn’t be human ( or normal!) if you didn’t. The key is to let go of the guilt and get back on track ASAP.

10 If You’re in a Bind, Think: Easy, Nutritious, Delicious.

IF making better-for-you food choices for you and your family is often a massive time, energy, and financial suck, ask yourself: How does any meal or snack make it easier to add more produce and maximize whole food on your budget? Think of it in these terms, and more often than not, you’re already off to a great start.

Watermelon is not only a refreshing and delicious fruit, but it also offers several health benefits. Here are some of the key health benefits of watermelon:

1. Hydration: As the name suggests, watermelon has a high water content, making it an excellent choice to help you stay hydrated. Staying hydrated is crucial for maintaining optimal bodily functions, regulating body temperature, and supporting overall health.

2. Nutrient-rich: Watermelon is a good source of several essential vitamins and minerals, including vitamin C, vitamin A, potassium, and magnesium. These nutrients are important for various bodily functions, such as supporting immune function, promoting healthy skin, and maintaining proper heart function.

3. Antioxidant properties: Watermelon contains antioxidants, such as lycopene and vitamin C, which help protect the body against free radicals. Free radicals are unstable molecules that can damage cells and contribute to chronic diseases, including heart disease and certain types of cancer.

4. Heart health: The lycopene in watermelon has been associated with promoting heart health. It may help lower blood pressure, reduce oxidative stress, and decrease the risk of heart disease. Additionally, the presence of citrulline in watermelon may help improve blood flow and promote healthy blood vessels.

5. Eye health: Watermelon is a good source of beta-carotene, which is converted into vitamin A in the body. Vitamin A is essential for maintaining healthy eyesight and may help prevent age-related macular degeneration (AMD) and other eye disorders.

6. Weight management: Watermelon is low in calories and high in water content, making it a great option for those watching their weight. It can help you feel full without consuming excessive calories, making it a satisfying and healthy choice for snacking.

7. Digestive health: Watermelon contains both soluble and insoluble fiber, which can aid digestion and promote regular bowel movements. Adequate fiber intake is important for maintaining a healthy digestive system and preventing constipation.

It’s worth noting that while watermelon offers many health benefits, it is still important to consume it as part of a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

The Basic.

When we eat, we stash the calories we don’t use in tiny storage containers called fat cells, which was very handy back when food wasn’t available 24/7. “A healthy-weight woman can survive for a month just by drawing on the energy in her fat cells.” says an endocrinologist who studies body fat distribution. But thanks to our desk jobs and uber eats, our fat cells tend to stockpile extra calories, which means they may start bursting at their seams. This is when the problems start. Not only do overly puffed-up fat cells puff us up, but they also begin to malfunction. Fat cells help regulate hormones and immunity, but when they are too big, they react differently, disrupting insulin regulation (leading to type 2 diabetes) and causing chronic inflammation (tied to heart disease and cancer). And when the cells are at max capacity, fat collects in and around our internal organs, causing major issues.

But fear not:” while it can take a while to get rid of excess fat, you can make it happen,” says a Ph. D of the National Institute of Diabetes and Digestive and Kidney Diseases at the National Institute of Health. Here’s the deal with body fat and the best ways to scale back your stores if you feel the need to.

1 White Fat:

This is the vast majority of body fat, mostly stored right under skin (subcutaneous fat). In addition to giving, you your sexy curves, it produces a hormone called adiponectin, which has anti-inflammatory properties and helps insulin balance your blood sugar, says a Ph. Dat Obesity Research Cluster at Texas Tech University. The smaller or normal-size fat cells you have, the more responsive to insulin they are and the more anti-inflammatory hormones and substances they’ll produce and release. The bigger those fat cells get, the less of these they produce, putting you at risk for serious health conditions.

2 Visceral Fat:

Once your subcutaneous fat cells are full, white fat accumulates deep inside your body, first around your intestines, then in your liver, around your heart and in your blood vessels. Fat in these areas, called visceral fat, has been linked to high cholesterol, insulin resistance, heart disease, and more.

3 Brown and Beige fats:

Brown fat is the “good fat” that burns stored fat for energy. Babies and children have more of it than adults, because it produces heat to keep little ones warm; adults who have more brown fat tend to be leaner. Scientists are trying to figure out how to boost brown fat, but theirs is also another fat-factor to consider. “In some parts of the body, white fat can convert to brown-like fat, which we call beige.” This is promising because converting even a portion of white fat to beige can make a big impact on keeping fat cells at an optimal size.

4 Cellulite:

This is simply white fat that’s developed scar-like tissue, which gives it a lumpy, uneven appearance. Cellulite can be genetic, or as a result of inflammation that accumulates between layers of fat cells that have become too big. “Cellulite is no different than white fat, except for how it looks. However, its nothing to worry about from a health perspective.

Three cool things I bet you didn’t know they did.

1 They serve as hormone control center:

Your fat cells secrete estrogen, adiponectin, and leptin (which signal to your brain that you’ve had enough food).

2 Once you’re an adult, you almost always have fixed number of fat cells in your body:

We often talk about gaining or losing fat, but what’s really happening is that your fat cells – nearly all of which you accumulate in adolescence—-are expanding or shrinking. Because fat cells are still there after you lose weight, it’s all too easy to put weight back on. This is why childhood obesity tees you up for weight struggles when you’re grown. “The heavier you are as a kid, the more fat cells you lay down.”

3 They can suffocate:

When fat cells get too big, not enough oxygen gets in, “which prompts the fat cell to think something is very wrong and go into emergency mode. When this happens, the fat cell stops releasing good hormones (like leptin, the stop-eating hormone) and starts spitting out cytokines, immune cells that cause inflammation.