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9 Fruits That Are Low In Sugar

Sugar makes things sweet but too much sugar in your body will make it bitter for you. It is hard to resist sweets and sugary foods when you are tempted by them regularly but saying no to them means saying a big yes to your good health.

You would think that fruits are healthy and good for you but they have natural sugars in them which are a problem for people who have high blood sugar or suffer from diabetes. Luckily there are fruits like olives, avocados, star fruit, berries, Asians pears, Casaba melons, coconuts, cucumber, and eggplants which are low in sugar and can be eaten without any worries.

Why Excess Sugar in Fruits is Harmful?

There is plenty of scientific evidence to prove that excessive sugar is harmful to your health. Fruits contain fructose which in excessive amounts is very harmful to your health. It has negative metabolic effects on your body when consumed in large amounts. So even though you have heard everybody say that fruits are good for health you must avoid eating the fruits which contain large quantities of fructose.

When the fructose in fruits hits your liver fast, hard and in large amounts, it can have adverse effects over time. If you are suffering from diabetes you must stay away from fruits and food that contain high amounts of sugar. Luckily there are plenty of foods that have relatively low sugar content and have the least impact on your blood sugar levels. So you can consume fruits like olives, avocados, star fruit, berries, Asian pears, Casaba melons, coconuts, cucumber, and eggplants which have relatively low fructose content and are safe to eat.

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As with everything in life, these fruits when eaten in moderation are very beneficial for you so make sure that they are a measured part of your daily diet. These fruits contain lots of vitamins, fiber, minerals, and antioxidants that have many benefits for you like reduction in cholesterol levels, slower absorption of carbs, reduction in body weight, lower risk of diabetes, lower risk of heart attacks and strokes, and lower blood pressure.

Studies have shown that people who eat these fruits which are low in sugar have a greater ability to resist junk food which is harmful to your health. Eating fruits also make your skin healthy and glow with the pinkness of good health. Eating these fruits also make you feel full.

The Sweetest Thing!

Consuming excess sugar has become a big problem all over the world today with people suffering from its multiple ill effects. You should not indulge your sweet tooth without careful thought anymore. Nothing is sweeter than having and maintaining your fitness and good health!

Fitness, Today

Enjoy The Benefits Of Running

The word running brings visions of highly trained athletes sprinting in competitions or enduring long distances to finally breast the tape but that’s not all running is. Running is a pleasurable activity that all of us can do easily at any time that is convenient for us. Running or jogging brings great benefits to people who do it, doesn’t cost a thing, and does not require any infrastructure. All you have to do is make up your mind, put on your running shoes, and get going.

Running and jogging use kilo-joules, takes effort from your heart, lungs, and muscles and are forms of “aerobic exercise.” The word aerobic means “with oxygen” and means any physical activity that combines oxygen with blood glucose or body fat and produces energy.

Multiple benefits of running –

1] Reduces Risk of Heart Disease – It decreases your risk of heart disease by 35-55% straightaway. It prevents the formation of blood clots in your arteries and blood vessels and also supports blood flow, lowers blood pressure, and cholesterol levels. Running strengthens the walls of your heart thereby increasing its overall efficiency.

2] Improves Brains Function – Running keeps your brain healthy even as you age, fighting against the disruptive effects of time. It improves your working memory, ability to focus, and task switching ability especially when you are adults. Running increases the levels of neurotransmitters in your brain like norepinephrine and serotonin which gives your brain the ability to generate new neurons keeping it young and more efficient.

3] Boosts Metabolism – Running stimulates your body metabolism positively, helps you burn more calories rapidly, and may even suppress your appetite temporarily post your workout session. So you can eat the healthy foods you like but still keep your body is fit at all times.

4] Improves Lung Function – Running regularly improves the conditioning of the diaphragm and your intercostal muscles, which lie between your ribs, better enabling you to inhale and exhale. Strengthening your diaphragm can increase your endurance capabilities and lower fatigue. Taking deeper breaths use more air sacs in your lungs allowing you to take in more oxygen to feed your muscles.

5] Strengthens Immune Systems – It boosts the number of white blood cells [WBCs] and antibodies increasing your immunity and fighting diseases. It also increases your body temperature to fight off infection and prevent bacteria from multiplying.

6] Strengthens Joints & Bones– It makes your bones, muscles, and cartilages stronger. The cartilage cushions your joints while muscles support joints making them less vulnerable to injuries.

You Better Run!

Running brings all these benefits and is a fun activity to do even as you breathe in more hungrily and improve your health. So welcome the sunshine and run every day. A little running every day will take you far!

Fitness, Meal Preps & Recipes

Brain Foods For Boosting Brain Power

The human brain is simply the most complex and least-understood part of our body and is the very command center of our central nervous system. It never stops working all our life from before we are born till the moment we die. If we are the unchallenged masters of planet earth it is because our brain is superior to every other brain found on earth.

Why Brains Matter?

This is why we must take exceptionally good care of our brains by eating the right foods and using it to do the right things. The human brain controls every part of our body and enables all the body functions to happen properly so that we are always in a healthy and fit condition all our lives. Some foods that help us in doing this are avocado, dark chocolate, hemp seeds, cacao powder, kale, and flax seeds. These foods help us in keeping our brain in peak working condition at all times.

Some of the benefits that accrue from eating these brain foods are –

Avocado – It contains large quantities of monounsaturated fatty acids that protect glial cells in our brain called astrocytes which give support to our information-carrying nerves. Avocados are also helpful in controlling neurological disorders like epilepsy because of their neuroprotective abilities.

Dark Chocolate – Research has shown that consuming a reasonable amount of dark chocolate improves your brain function. It helps improve cognitive function in elderly people who suffer from mental impairment and also improves verbal fluency. Cocoa improves blood flow to the brain and contains stimulants like caffeine and Theo-bromine which improves your brain function in the short term.

Hemp Seeds – They help in focusing the brain, keeping and maintaining a balanced mood, and a pain-free body. They contain gamma-linoleic acid [GLA] that reduces depression, hormonal imbalances, and autoimmune disorders in our body.

Cacao Powder – Cacao is derived from the dried and fully fermented fatty cacao seed. It contains minerals like calcium, magnesium, iron, potassium, zinc, and copper which are required by the brain to function optimally. They positively influence memory capability, nerve cell conduction, thinking ability and concentration, brain development, and bringing oxygen to your brain.

Kale – It contains generous amounts of protein, folate, iron, and vitamin B6 which make brain molecules such as dopamine and serotonin that are essential for healthy brain function.

Flax Seeds – They improve brain function and contain omega 3 which is ideal for vegans and vegetarians. They also help you stay alert and think clearly especially when your work needs you to concentrate for long periods.

Facing the Future

So take care of your brain by consuming these brain foods and your brain will take care of everything else. As we move towards an increasingly knowledge-based society we must focus on taking optimum care of our brain. This is surely a no-brainer!

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Vegan Foods Are The New Choice Of Conscientious People

Despite what you may have heard vegan food is not just for the uber-rich. It is really for the enlightened and evolved individual and you don’t have to spend a ton of money or look high and low for obtaining healthy vegan food. You can find relatively low-priced high-quality vegan foods near where you live quite easily.

What is “Vegan” Food?

Vegan food is pure vegetarian food that does not include meat and even dairy, eggs, or any other food of animal origin. Individuals who consume only vegan food are called vegans. The term “vegan” was coined in 1944 in England by a small group of vegetarians who formed a splinter group by breaking away from the Leicester Vegetarian Society and became the Vegan Society. The term vegan was formed by combining the first and last few alphabets of the word vegetarian!

In the last few years veganism has been rising in popularity and today a lot of people who believe in leading an ethical and healthy life by not exploiting animals are proud to call themselves vegans.

Vegan foods include such easily available and low priced foods such as chickpeas, oranges, oats, broccoli, black beans, bananas, brown rice, spinach, lentils, sweet potatoes, whole grain pasta, and cucumber. All these foods are appetizing, healthy, and not derived from any living or dead animal so you can consume them without any doubts. All these foods are plant-based and are nutritious, tasty, healthy, and very beneficial for your body.

All these foods meet all the requirements of what vegan food should be –

Ethical – None of them were obtained by killing or hurting any living creatures. True vegans are opposed to the unethical and cruel treatment of animals for obtaining anything that humans desire whether food or skin.

Healthy – All these vegan foods reduce the risk of you contracting diseases like type 2 diabetes, heart problems, cancer, and death at an early age. They also reduce the risk of you suffering from Alzheimer’s disease.

You can also avoid the harmful side effects of the hormones and antibiotics that are being increasingly used in animal agriculture. Vegan foods also help you in weight control and deliberate weight loss.

Environment Friendly –Vegans choose these foods because of the heavy negative impact that animal agriculture has on the fragile environment. Research has proved that food derived from animals need more resources and cause greater greenhouse gas emissions than any plant-based vegan food.

They also use up much more water than vegan food. Animal agriculture is rapidly destroying the forests and meadows and leading to the rapid extinction of rare and common animal species.

Be the Change!

In today’s brave new world the focus is on consuming foods that reflect your values and beliefs. Vegan food is your affirmation of a healthy and meaningful mindset and lifestyle. Stick to your guns and the world will change!

Fitness, Today

Are You Burning Enough Calories Everyday?

You have the right and the obligation to keep your body fit at all times. That means a planned diet, healthy food, and lots of exercises. Or else you will end up weighing more than you should and be categorized as obese. The obesity rate has skyrocketed all over the world and is among the biggest impediments to a safe and healthy life today.

It Takes Hard Work

You can keep your weight well under control provided you burn up enough calories every day. To do that you must burn up more calories every day than the number you take in. This way you create a calorie deficit in your body and keep your weight optimum. Some activities that help you in burning calories are biking, sex, pole dancing, sunbathing, and weight training. 30minutes of these activities will enable you to have that lean and fit body that everybody will notice and admire.

Biking – When you bike you use your muscles and they start utilizing the oxygen you breathe in to convert sugar, fats, and proteins into adenosine triphosphate [ATP]. ATP is the fundamental molecule that supplies energy to the cells in your body. The more intense and focused your biking is the more calories you burn.

Sex – The intimacy you share with your partner affects your weight. Healthy sex burns more calories in men than in women and it is tough to think of a more pleasurable way to burn those calories regularly. So hopping in your sack regularly with your partner is great for your continued health.

Pole Dancing – Though most people associate pole dancing with women this form of exercise dates back more than 800 years ago to India where men indulged in the traditional sport “Mallakhamb.” It was performed on a wooden pole. Pole dancing is an excellent way for women to burn calories as it gives several benefits like weight loss, greater flexibility, stronger muscles, stress relief, and improved mental health.

Sun Bathing – The less vitamin D you have the more is your weight. So the solution is to increase vitamin D in your body and the best and enjoyable way is to simply bask in the sunlight. That’s right. If you put in 30 minutes of skin exposure to sunlight every morning it will go a long way in keeping your weight under control.

Weight Training – Lifting weights is a great way to burn those excess calories in your body. You don’t have to be an Arnold Schwarzenegger to work out at the gym. Lifting modest weights for 30 minutes will do wonders for your body even as the weighing machine gives you the good news. Take the help of your gym trainer.

Let Them Burn!

Just do these activities and see how much better you feel. You will feel energetic, happy, and confident knowing that you are burning enough calories to keep your body healthy just the way you want it. Get started today!

Fitness, Meal Preps & Recipes

The Benefits Of Intermittent Fasting

To eat or not to eat is the question! That’s on top of your mind when you decide to take up fasting for health purposes. Thankfully there is another choice you can make. Go for intermittent fasting. Consume small quantities of selective health foods at specific intervals and reap the multiple benefits of fasting.

What is Intermittent Fasting?

Intermittent fasting is an eating technique where you shift between periods of eating and fasting. Research has shown that intermittent fasting has positive powerful effects on your brain and body and is very good for you.

Some benefits of intermittent fasting are –

Reduction in Oxidative Stress – Oxidative stress contributes to aging and many chronic diseases. It makes unstable molecules called free radicals react with protein and DNA and damage them. Studies show that intermittent fasting increases your body’s resistance to oxidative stress.

Preservation of Memory – Intermittent fasting improves your memory capabilities along with overall cognition and executive function. It also aids in the growth of new nerve cells and is good for brain health.

Effective for Weight Loss – It helps you lose weight and belly fat. It also increases hormone function to enable weight loss. It increases the process of breakdown of belly fat and facilitates its use for providing energy for your body functions.

Avoid Weight Loss Plateaus – When you are on a path of weight loss sometimes the bodyweight does not come down. That means you have reached a weight loss plateau and can’t lose any more weight. Intermittent fasting combined with exercise helps you beat this condition so gear up for a workout at the gym.

Lower Blood Pressure – Intermittent fasting leads to an increase of the BDNF factor which lowers the systolic and diastolic blood pressure by kick-starting the parasympathetic system. The BDNF causes the release of acetylcholine leading to a reduction in the frequency of heart contractions.

No Appetite Increase – Your body starts using your fat for fuel instead of glucose thus significantly reducing your hunger pangs. It reduces your appetite and makes the fasting process effortless and easy.

Lower Cholesterol – Intermittent fasting reduces the amount of total and LDL [bad] cholesterol in our body thus increasing heart health.

Improves Insulin Sensitivity – Intermittent fasting reduces insulin resistance which lowers the blood sugar levels and protects you from Type 2 diabetes. Studies show that it reduces fasting blood sugar by 3-6% and fasting insulin by 20-31%.

Induces Autophagy – Autophagy means “self-eating.” That’s when your body changes its metabolic pathways and uses your body fat for fuel instead of glucose. Your body starts producing ketones that have several protective effects like cellular repair.

Make the Smart Choice

By choosing intermittent fasting you get to eat your cake and have it too! All the benefits of fasting accrue to you and you get to enjoy your food as well. Intermittent fasting is a choice beyond yes and no. Make that choice today!

Fitness, Meal Preps & Recipes

Stepping Stones Towards Stronger Bones

“Have you made your bones yet?” That’s what the Italians ask when they want to know if you have grown up into maturity. In real life too having strong bones is a sign of a healthy and vigorous grown-up individual. Consuming the right foods for making your bones strong is not only important while growing up but also for the whole of your adult life.

Bone Health is Paramount

Bones play many important roles in your body such as providing structure, protecting internal organs, stabilizing muscles, and providing vital calcium. If you don’t take care of your bones you are likely to suffer from rickets and osteoporosis [an affliction where bones become weak and brittle] which simply prevents you from leading an active and healthy life.

Luckily several foods help in giving you a healthy set of bones like broccoli, Bok Choy, sesame seeds, almonds, mustard greens, spinach, flaxseeds, and kale.

How these Foods Help?

Broccoli is packed with vitamin K and calcium which contribute to bone health and prevent osteoporosis. It also contains nutrients like zinc, magnesium, and phosphorous which is good news for your body. Bok Choy or Chinese white cabbage is now available all over the world. It contains calcium, iron, zinc, phosphorous, magnesium, and vitamin K which help in building and maintaining your bone structure and strength.

You have a choice of consuming either hulled or un-hulled sesame seeds which contain high amounts of calcium and other nutrients like manganese, magnesium, and zinc which increase bone health. You must include almonds in your diet as they are a rich source of proteins, healthy fats, and nutrients such as calcium and magnesium which help in the prevention of osteoporosis. Grab a handful of almonds in the morning.

You should include mustard greens in your diet as they are a rich source of organic calcium which is required for building new bones and maintain bone strength and density. Go for green raw spinach as they contain loads of calcium that your bones require. Put some cheese on it as that helps you in absorbing the calcium which prevents the onset of osteoporosis.

Research has shown that including flaxseeds in your diet pays off as they delay the onset of osteoporosis which is good news to you at any age. There is a reason why kale consumption has gone up in recent times. It contains large amounts of magnesium and calcium which contributes to bone health and prevents osteoporosis. It also contains vitamin K which improves bone density.

Strong Bones are Forever!

Having a strong set of bones is essential for your continued mobility and agility even when you are well into old age. Consuming these specific foods for strengthening and maintaining your bone health is an investment that will pay well your entire life. Make a start today!

Fitness, Today

The Tussle For Building Muscle

You have to physically struggle to build muscles in your body. There is simply no way around it. Whether you work out at your gym or home or in open-air good vigorous exercise is hugely beneficial and essential for developing and maintaining strong, lean, and powerful muscles. Equally important is that you have to provide proper nutritional support to your body otherwise you won’t get far.

Why Muscles Matter?

The primary function of our muscles is to enable movement as they are the only tissue in our body that contract and hence provide movement to the other parts of our body. They also are responsible for the maintenance of our posture and body position and have to work relentlessly for all 24 hours of the day.

Some easily available foods that help in muscle building are oats, cashews, oils, potatoes, chia seeds, and hemp seeds.

Good for Muscle Building

Oats contain a healthy combination of fiber, carbs, proteins, vitamins, and minerals and are low in calories making them ideal for building muscle. Try oats with milk or even include them in your salads. Cashews are loaded with protein that your body needs for energy that will enable you to exercise. The protein is also required for rebuilding muscle tissue and for creating new cellular compounds that your body needs.

Several cooking oils help boost muscle strength, improve your body’s range of motion, and give other benefits as well. Use oils such as coconut oil, fish oil, canola oil, and krill oil for cooking and reap their benefits even as you keep your focus on building strong muscles by exercising regularly. You would well to eat potatoes as they are rich in carbohydrates which provide energy to your body. They are critical for muscle growth and recovery. The best part is that you can eat them in a variety of dishes both before and after your workout.

Chia seeds may have taken some time to get popular with people but they are really good for muscle building. They are full of minerals like iron, magnesium, and potassium and also rich sources of calcium, fiber, and omega-3 fats. You need not be a bodybuilder to consume these seeds as these days many people including runners and cyclists are taking them for their muscle tending properties.

Try hemp seeds in your diet as they contain protein which has 9 different types of amino acids that help in building muscle mass. They also help in reducing your body weight which should be sweet music for your ears.

Get That Lean & Trim Look

Having a healthy muscular body makes you look good and feel good about yourself as well. You feel wholesome and full of vitality. Consuming healthy foods to build your muscles is both rewarding and necessary. Get the ball rolling today!

Fitness, Meal Preps & Recipes

Counting The Calories In Your Milk!

We all have a life long relationship with milk. From the time we are born and in youth, middle age, and old age we consume milk either directly or along with some other food. While milk has many benefits many people are specifically interested in its ability to help in weight loss and muscle building. As adults, we consume milk in a variety of ways like adding it to our hot steaming cups of tea and coffee, with cereals, delicious milkshakes and health drinks, and flavored milk drinks as well.

Mother Nature Gives Plenty

Milk has high amounts of protein which improves the metabolism in our bodies which leads to lower daily calorie intake. It helps in weight loss especially when consumed after some healthy exercise. You don’t have to limit yourself to cow milk or buffalo milk only. Mother Nature has given us other sources of milk such as coconut milk, soy milk, and almond milk. Whatever your need is there is the right kind of milk out there just for you!

 

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If you are looking for a natural weight loss solution, whether in your coffee ☕️, on your cereal 🥣 or just as it is 🥛 MILK DRINKERS LISTEN UP 💡 How many calories in your choice of milk⁉️⚠️ Switching to lighter variations in something you may have once, twice or multiple times a day is a good way to reduce your overall calorie intake. One area that many people fall short in caloric reduction is liquids – like milk 🥛 . Just because some edibles are liquid it doesn’t bypass energy intake and the need to be aware of it. 💥My top tips for milk ✅ Choose skim or non fat milk if you’re choosing regular milk ✅ In the case of almond milk go for an unsweetened variation ✅ Watch your portion size (for liquid calories it can be quite dense) ✅ If you’re looking for a dairy free alternative soy (or almond milk) is lower than lactose free or coconut. Fun fact: Most soy milk brands are also fortified with similar levels of calcium to dairy milk. Some, including Sanitarium’s, also contain vitamins D, B2 and B12, potassium and phosphorous! ⭐️ · · · · . . . #healthylifestyle #nutrition #diet #burningcalories #fitness #countingcalories #fatloss #burncalories #calorieshaper #caloriescount #healthyeating #caloriesincaloriesout #caloriecounting #fitfam #fitnessmotivation #weightloss #weightlossjourney #motivation #calories #gym #fit #healthyfood #caloriesburned #food #healthy #mysuperbodytransformation #caloriesinmilk #milk #milkcalories

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Your Choices in Milk

Cow and buffalo milk contains large amounts of protein, calcium, and other nutrients that help your body lose weight. Within milk, there are several choices for you. You can take full cream milk or lactose-free milk or skim milk as per your taste and requirement.

Research shows that full cream milk leads to a lower risk of obesity even though it has a higher amount of fat. That’s great news for you as obesity is linked to a higher chance of dying from heart disease and cancer.

You can settle for lactose-free milk if your body has a problem in digesting lactose. You won’t lose anything as lactose-free milk has the same taste, nutrients, and texture as regular milk. It is rich in protein and micronutrients like phosphorous, calcium, riboflavin, and vitamin B12 which are beneficial for your body. If you want to increase the calcium content in your body but lower your calorie content then go for skim milk.

Coconut milk contains MCTs, a type of fat, that increase metabolism and aid in weight loss. They also increase the rate of fat burning in your body which is what you want. Soy milk scores over cow’s milk as it has fewer calories and sugar which benefits you by reducing your weight. Almond milk also has a low amount of calories and helps in weight loss. It can be consumed several times in a day that will help you watch your weight.

Milk is Good!

Life is tough and you need your daily dose of milk whether in tea or coffee or milkshakes or with your cereals. Some like it to gulp it down neat! Don’t worry. There is the right type of milk for you which will taste good and help you in losing weight as well. So milk it for all it’s worth!

Fitness, Meal Preps & Recipes, Today

Workout Snacks That Work For You!

You are absolutely right in having made up your mind to devote some quality time to your body and mind by working out at the gym. You could go to the nearest gym and pump iron in the company of like-minded people or workout at home. Either way working out will do wonders for your health and overall fitness.

You must pay extra attention to the food you are consuming both before your workout and after it. Here are some healthy, nutritious, and tasty foods that will help you in getting and maintaining a lean and trim body.

Pre-Workout Snacks

You should consume foods like raw eggs, fruit smoothies, granola or fruit or nut bars, oatmeal with fresh fruits, and banana-peanut butter toasts to improve your workouts.

Raw eggs are good for your body as the egg white provides proteins while the yellow yolk provides minerals, vitamins, and healthy fats. Pre-workout proteins help in improving your muscle performance and recovery. Fruit smoothies are easy to digest and keep you alert during your workout. Add ice so that they keep you hydrated during your workout and to increase your strength and endurance.

Granola or fruit or nut bars are loaded with protein, carbs, and fiber which fuel your muscles and also keep you energetic and fill you up. Try oatmeal with fresh fruits as they provide long-lasting energy and settle in your stomach easily even as the fresh fruits quickly hit your bloodstream and get you going with enthusiasm.

A few slices of wholesome bread with peanut butter and banana give you both proteins and carbs that your body needs. The proteins help muscle growth while the carbs give you extra energy.

Post-Workout Snacks

Now that you have finished your workout it is important to consume snacks like nuts, Greek yogurt, cottage cheese, protein bars and shakes, and boiled or scrambled eggs. They help you in getting energetic and fresh and are good for recovery.

A fistful of nuts like almonds and walnuts would help you in refueling your body. They contain protein, fiber, and healthy fats that keep your stomach from growling till your next real meal. Go for Greek yogurt as it contains protein and calcium that improve your post-workout recovery.

Consume low-fat cottage cheese as they give you proteins for muscle-building and carbs for boosting energy. Their extra water content keeps you hydrated longer. Protein bars contain protein and fiber which give you instant energy. Try avoiding the heavily sugared varieties.

Boiled or scrambled eggs improve the protein-synthesis process in your body. Make sure to include the egg yolk because it contains several nutrients that are beneficial to you.

Make a Start Today!

Make a food plan to consume these foods in a measured and methodical way and see how it gives you amazing results. You will look forward to hitting your gym and giving it your best. A healthy and fit body is the best gift that you can give yourself!