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retrocontinuity · 3 years

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Eat, for this is Her Body: Chainsaw Man and the Doxology of Cannibalism

"One day," Anthony Oliveira writes in "The Year in Apocalypses," [Jesus'] disciples approached their master while he was silent in prayer and made a request: 'Lord, teach us how to pray.'" From here, Jesus teaches them the Lord's Prayer, what the Catholic Church once called "the summary of the whole gospel":

Our Father, who art in heaven, hallowed be thy name; thy kingdom come; thy will be done on earth as it is in heaven. Give us this day our daily bread; and forgive us our trespasses as we forgive those who trespass against us; and lead us not into temptation, but deliver us from evil.

Denji is no one's disciple. When we first meet him, he is closer to how Oliveira describes Jesus himself, "homeless, gleaning for food in the field like a sparrow and relying on the kindness of strangers to put him up, . . . a man cheerfully resigned to powerlessness." And so, Denji doesn't need to be taught how to pray. He has always known. Every bone in his body at the opening of Chainsaw Man sings out the Lord's Prayer: "forgive me my debts", "deliver me from evil." And, of course, Denji is intimately familiar with the prayer's most pitiable, most powerful line. It's this line that he cries out to Makima when he rests, Pieta-like, in her arms at the end of the first chapter. It can only be this line, one that Denji might have written himself:

Give me, from this day forward, and for all the rest of my days, daily bread.

Bread runs throughout CSM like a mocking scent that you only fully identify in the last two chapters. It should have been a sign to all of us when the first meal Makima buys for Denji is not bread (but rather a hot dog and udon noodles). It isn't until Denji meets and enters Aki's home that he is seen making a hideously overladen slice of toast for himself, luxuriating in having all the toppings he was denied. The morning after she forces Denji to open the door to Power's death, Makima makes the very breakfast she once promised to serve Denji: eggs, coffee, salad, and sliced bread. But this is a meal that Denji never eats—maybe the only meal in the entire series that he, a survivor of the meanest starvation and poverty, ignores. There is only one other time we see this meal in CSM, and it is subtle, almost off camera, though no less meaningful: in Chapter 53, after Reze's death, as Denji sits down to breakfast once more with Power and Aki.

To revisit CSM's public safety arc is to see all the ways the plot connects itself to food and the act of eating, both appetizing and revolting, both profound and profane. Denji, eating gyoza at a bar for the first time. Denji being forced to swallow barf as he is kissed for the first time. The Fox Devil, who eats indiscriminately and on command, who refuses to return to Aki after being fed something disgusting. A fox that is hunted and transformed into stew. Denji eating sandwiches at Reze's cafe. Aki and Angel eating noodles. A woman sitting down to eat a hamburger for the first time, before she commits mass murder. She is worried she has lost her taste buds, yet she exclaims, "So delicious!" We know, later, that this woman is a liar, that no part of her is what she presents herself to be. Should we take this moment at its face value then? Was Santa Claus simply lucky enough to have preserved her sense of taste? Or was it her one last act of humanity, to recognize that it is not enough just to eat, that man does not live on bread alone, that there must be at least food that is also delicious, that inspires people to get up and dance—even if it means she has to lie about what she can experience?

Food is necessary for survival, and CSM is a story about survival. But CSM is also a story about glimpsing the after. After you know you can keep living, what next? After you are no longer starving, after you have been forced to kill a friend, after you have touched your first boob, after you have been betrayed, what next? After you are tired of eating toast with jam for breakfast, what do you eat next?

The version of the Lord's Prayer we tend to recite asks for "our daily bread." But this, most modern scholars believe, is a mistranslation. The Greek adjective as it appears in the Gospel of Matthew and Luke is "epiousios," which doesn't mean "daily" at all, but rather something too complicated etymologically for me to even begin to parse. The point is that what we ask for in the Lord's Prayer is not just bread for today, but bread for tomorrow. Both the physical bread and the spiritual bread. Bread on this kingdom of earth, and bread that is the kingdom of heaven. Bread to feed our bodies, and bread to feed our souls. The realm of the divine is full of these moments, isn't it? Of two things existing at once, in one.

Denji starts the series asking for daily bread, and ends the public safety arc with Nayuta, Makima's reincarnation, asking him for daily bread. Trash heap Denji, living with his not!dog Pochita, really was just asking for daily bread. A slice to eat for breakfast, maybe even with butter and jam. But he too learns that bread, physical bread, is not enough. Merely to subsist, to eat good food, is an empty life. And what he must give Nayuta is not just bread, as was given to him. Otherwise, he will be trapped in a cycle of creating more Makimas. Instead, he must give her a relationship, a family, a world that Makima was unable to create. He must give her, in Pochita's words, lots of hugs. He must give her, in the words of the Lord's Prayer, epiousios.

To be clear, I am not arguing that CSM is meant to be read through a Catholic lens, and I doubt Fujimoto had all of this in mind when he wrote it (though he must have thought something, given that he drew a very large print of Gustave Dore's "Satan descends upon Earth" in Makima's entranceway!). But there is something primal (primordial?) about the Lord's Prayer. If every reader can understand the horror that the Darkness Devil represents, so too we can understand the intimacy and comfort of the Lord's Prayer. It is, as Oliveira writes, "a simple peasant's mantra for detoxing anxiety." Jesus opens by addressing God as father—not king, not an all-mighty spiritual being, but rather "abba, which is rather closer to 'dad,' and not in the intercultural Greek of his adulthood, but the Aramaic of home and childhood." The Lord's Prayer asks for what we always want, the only thing any of us have ever wanted since leaving the womb as infants: for no bad things to happen, for there to be enough to eat.

Even if what we have to eat is another person.

At the center of the Christian liturgy is the Last Supper, and at the center of the Last Supper is a meal that functions as ritual, abomination, accusation, transubstantiation, paranoia, and an early example of cracking open a cold one with the bros. Here, Jesus shares bread and wine with his disciples and then, as if trying to invent r/creepypasta years before its time, informs them they are actually eating his flesh and blood. This image is so powerful and heretical that the Romans accused early Christians of being cannibals. And why shouldn't they? It's there in the text. "Take, eat. This is my body. This is my blood." Stripped of the grandeur of tradition and ritual, this is downright vampiric. And yet it goes on to become the cornerstone of the Christian faith.

Oliveira begs us to see the Last Supper as a family meal, one shared by Jesus and his found family. "All he is really saying is, 'I hope when you eat together, you remember me.'" It's a good reading, one that moves me to tears, and is the framework through which I see the events of chapter 80. Because Makima is not the first time that Denji "consumes" a friend, and I don't just mean him sucking Power's blood or taking Pochita into himself. When Aki died, he left half his fortune to Denji, who uses it to support himself and Power. They "pigged out on good food," he tells us. This is Aki's symbolic body, through which he provides Denji his daily bread. Eat ice cream and onigiri in remembrance of me.

But it is not how I see the events of chapter 96. Denji does not eat Makima in the context of a feast. He does not partake of her in a communal meal, as Jesus did, among his found family. He eats every bite of Makima alone. Jesus said before his death, "this is my blood, which is shed for many." Yet Denji says to Makima, I alone will absolve you alone of your sins. I alone will bear you alone.

Denji's Last Supper is a lonely remembrance. He is hoping that no one but him will remember her. He is hoping to wholly consume her, because he loves her. "We love as cannibals," French philosopher and activist Simone Weil wrote. "Beloved beings . . . provide us with comfort, energy, a simulant. They have the same effect on us as a good meal. . . . We love them, then, as food." In fact, Weil believed we cannot love any other way. As humans, we are forever doomed to want to eat the ones we love. In order to escape, we must both be devoured by God and then become food for our fellow human beings. As Alec Irwin writes of Weil's philosophy, "the devouring violence of God must be positively harnessed in order to dismantle the machinery of human cruelty."

If Weil is right and being devoured is transformation, a crucial part of salvation, then in eating Makima, Denji redeems her. He turns her into food to break the cycle of her cruelty. For Makima's power itself is consuming, cannibalistic. She "eats" humans in order to use her power, which remains mysterious like God moving across the face of the earth, leaving only broken corpses as a sign of its presence. So it must be Denji, not Chainsaw Man, who does the consuming. If Pochita had consumed her, as she had always prayed for, then it would simply be another act of violence being enacted. Instead, Denji gives her salvation by turning her into human food—his food.

To Denji, Aki was human, his family, his brother, his friend. It is Makima he loves as a God and a woman. To him, she is Satan and God, his betrayer and his creator, his salvation and his friends' damnation. So he must take her, consume her, digest her, excrete her, reduce her to nothing, as she once consumed and excreted and reduced him. "I ate her to become one with her." He ate her to become her. There is no truer form of his love than for Denji to take Makima into himself. I use those words purposefully, because this is the rejection of classic cishet PIV penetration, that old hoary chestnut of men inside women. As Don Delillo famously outlines in White Noise, we talk about sex as if women are containers, rooms, elevator lobbies: "He entered me," "I want him inside me," "I took him into myself." Denji and Makima never have physical sex, but this is a consummation, a reversal of roles. We are given the only sex that Shounen Jump will allow us, with Denji taking Makima into himself. She enters him. She is inside him. He is—physically, emotionally, willingly—penetrated by her flesh. She is released inside of him, becoming part of him.

Because the divine is full of moments like this, isn't it? Of two things existing at once, in one. That is the kingdom and the power and the glory. For Makima now lives in that country inhabited by God, where loving and eating are one and the same. For that country is none other than Denji's body.

In conclusion:

Substitute Makima for "God", and the preceding statements are still rigorously accurate.

Further Reading:

Anthony Oliveira's ongoing podcast reading the Gospel of Mark (Patreon exclusive, but I highly recommend, even/especially if you are a heathen like me)

Hannibal (NBC)

Daniel Birnbaum and Anders Olsson, An Interview with Jacques Derrida on the Limits of Digestion

David Farrell Krell, "All You Can't Eat: Derrida's Course, "Rhetorique du Cannibalisme (1990-1991)." Research in Phenomenology, vol. 36, 2006, pp. 130–180. JSTOR, www.jstor.org/stable/24660636.

Alec Irwin, “Devoured by God: Cannibalism, Mysticism, and Ethics in Simone Weil.” CrossCurrents, vol. 51, no. 2, 2001, pp. 257–272. JSTOR, www.jstor.org/stable/24460795.

#chainsaw man #cannibalism as love #love as cannibalism

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sal2724 · 4 years

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NATURE

“Remember nature before nature forgets us! ~Saloni (Me)”

Before starting I want to say that I feel like I am back in school in some junior class where I have to write an essay on nature. But I promise, this blog will be nothing like that school essay!!!

So, Nature, in the broadest sense, is the natural, physical, or material world or universe. "Nature" can refer to the phenomena of the physical world, and also to life in general. The study of nature is a large, if not the only, part of science. Although humans are part of nature, human activity is often understood as a separate category from other natural phenomena.

Within the various uses of the word today, "nature" often refers to geology and wildlife. Nature can refer to the general realm of living plants and animals, and in some cases to the processes associated with inanimate objects—the way that particular types of things exist and change of their own accord, such as the weather and geology of the Earth. It is often taken to mean the "natural environment" or wilderness—wild animals, rocks, forest, and in general those things that have not been substantially altered by human intervention, or which persist despite human intervention. For example, manufactured objects and human interaction generally are not considered part of nature, unless qualified as, for example, "human nature" or "the whole of nature". This more traditional concept of natural things that can still be found today implies a distinction between the natural and the artificial, with the artificial being understood as that which has been brought into being by a human consciousness or a human mind. Depending on the particular context, the term "natural" might also be distinguished from the unnatural or the supernatural.

Nature is actually everything around us. If we are not able to respect nature. Nature won’t respect us. Nature gives us everything we have.

The rise of technology and industry may have distanced us superficially from nature, but it has not changed our reliance on the natural world: most of what we use and consume on a daily basis remains the product of multitudes of interactions within nature, and many of those interactions are imperiled.

There is no question that Earth has been a giving planet. Everything humans have needed to survive, and thrive, was provided by the natural world around us: food, water, medicine, materials for shelter, and even natural cycles such as climate and nutrients. Scientists have come to term such gifts ‘ecosystem services’, however the recognition of such services goes back thousands of years, and perhaps even farther if one accepts the caves paintings at Lascaux as evidence. Yet we have so disconnected ourselves from the natural world that it is easy—and often convenient—to forget that nature remains as giving as ever, even as it vanishes bit-by-bit. The rise of technology and industry may have distanced us superficially from nature, but it has not changed our reliance on the natural world: most of what we use and consume on a daily basis remains the product of multitudes of interactions within nature, and many of those interactions are imperiled. Beyond such physical goods, the natural world provides less tangible, but just as important, gifts in terms of beauty, art, and spirituality.

To make you believe, I have some great examples:

Fresh water: There is no physical substance humans require more than freshwater: without water we can only survive a few hellish days. While pollution and overuse has threatened many of the world’s drinking water sources, nature has an old-fashioned solution, at least, to pollution. Healthy freshwater ecosystems—watersheds, wetlands, and forests—naturally clean pollution and toxins from water. Soils, microorganisms, and plant roots all play a role in filtering and recycling out pollutants with a price far cheaper than building a water filtration plant. According to research, the more biodiverse the ecosystem, the faster and more efficiently water is purified.

Pollination: Imagine trying to pollinate every apple blossom in an orchard: this is what nature does for us. Insects, birds, and even some mammals, pollinate the world’s plants, including much of human agriculture. Around 80% of the world’s plants require a different species to act as pollinator.

In agriculture, pollinators are required for everything from tomatoes to cocoa, and almonds to buckwheat, among hundreds of other crops. Globally, agricultural pollination has been estimated to be worth around $216 billion a year. However large such monetary estimates don’t include pollination for crops consumed by livestock, biofuels, ornamental flowers, or the massive importance of wild plant pollination.

Seed dispersal: Much like pollination, many of the world’s plants require other species to move their seeds from the parent plant to new sprouting ground. Seeds are dispersed by an incredibly wide-variety of players: birds, bats, rodents, megafauna like elephants and tapir, and even, researchers have recently discovered, fish. Seed dispersal is especially important for tropical forests where a majority of plants depend on animals to move.

Pest control: A recent study found that bats save US agriculture billions of dollars a year simply by doing what they do naturally: eating insects, many of which are potentially harmful to US crops.

Almost all agricultural pests have natural enemies, along with bats, these include birds, spiders, parasitic wasps and flies, fungi, and viral diseases. The loss, or even decline, of such pest-eating predators can have massive impacts on agriculture and ecosystems.

Soil health: The ground under our feet matters more than we often admit. Healthy fertile soil provides optimal homes for plants, while participating in a number of natural cycles: from recycling nutrients to purifying water. Although soil is renewable, it is also sensitive to overuse and degradation often due to industrial agriculture, pollution, and fertilizers. Natural vegetation and quality soil also mitigates excessive erosion, which can have dramatic impacts from loss of agricultural land to coastlines simply disappearing into the sea.

Medicine: Nature is our greatest medicine cabinet: to date it has provided humankind with a multitude of life-saving medicines from quinine to aspirin, and from morphine to numerous cancer and HIV-fighting drugs. There is no question that additionally important medications—perhaps even miracle cures—lie untapped in the world’s ecosystems. In fact, researchers estimate that less than 1% of the world’s known species have been fully examined for their medicinal value. However the ecosystems that have yielded some of the world’s most important and promising drugs—such as rainforests, peat swamps, and coral reefs—are also among the most endangered. Preserving ecosystems and species today may benefit, or even save, millions of lives tomorrow.

Fisheries: Humankind has turned to the rivers and seas for food for at least 40,000 years but probably even longer. Today, amid concern of a global fishery collapse, more than a billion people depend on fish as their primary source of protein, many of them among the global poor. Fisheries also provide livelihoods, both directly and indirectly, for around half a billion. Coral reefs, mangroves, and seagrass ecosystems provide nurseries for the world’s fisheries, while the open ocean is used for migrating routes and hunting.

Even with the direct importance of the world’s fisheries for food, stewardship has been lacking, allowing many populations to drop precipitously and still permitting ecologically destructive fishing. While the world’s fisheries are primarily threatened by overfishing, including bycatch, marine pollution is also a major problem.

Biodiversity and wildlife abundance: The argument to save the world’s wildlife has often come from an aesthetic point of view. Many conservationists have fought to save species simply because they like a particular species. This is often why more popularly known animals—tigers, elephants, rhinos—receive far more attention than less popular (although just as endangered) wildlife—for example, the redbelly egg frog, the smokey bat, or the bastard quiver tree. But beyond making the world a less lonely, less boring, and less beautiful place—admirable reasons in themselves—many of the services provided by biodiversity are similar to those provided by all of nature. Biodiversity produces food, fibers, wood products; it cleans water, controls agricultural pests, pollinates and dispersers the world plants; and provides recreation, such as birdwatching, gardening, diving, and ecotourism.

In the discussion of biodiversity, however, bioabundance is often ignored. A loss in bioabundance means that species are not just important for their diversity, but for their numbers. While Asian elephants may not go extinct any time soon, their depletion in forests means that the ecosystems lose the elephants’ special ecological talents such as spreading seeds and engineering micro-habitats. The drop in salmon populations in the US has caused the entire freshwater ecosystem to receive less nutrients every year (researchers estimate a nutrient-drop of over 90 percent); this means less food for people, less salmon for predators, and a less rich river overall. Declining nutrients also makes it impossible for the salmon to rebound to optimal populations, creating a vicious circle of bio-decline.

Climate regulation: The natural world helps regulate the Earth’s climate. Ecosystems such as rainforests, peatlands, and mangroves store significant amounts of carbon, while the ocean captures massive amounts of carbon through phytoplankton. While regulating greenhouse gases are imperative in the age of climate change, new research is showing that the world’s ecosystems may also play a role in weather. A recent study found that the Amazon rainforest acted as its own ‘bioreactor’, producing clouds and precipitation through the abundance of plant materials in the forest.

Economy: In the common tension viewed between the economy and the environment—e.g. do we clear-cut a forest or conserve it?—one fact is often neglected: the environment underpins the entire global economy. Without fertile soils, clean drinking water, healthy forests, and a stable climate, the world’s economy would face disaster. By imperiling our environment, we imperil the economy. According to research published in Science, the global worth of total ecosystem services could run between $40-60 trillion a year.

Health: Recent research has found what nature-lovers have long expected: spending time in a green space, such as a park, provides benefits for one’s mental and physical health. Exercising in a park, instead of inside a gym, has shown to provide mental health benefits as a greater sense of well-being. Walking for 20 minutes in a green space has been proven to help children with ADHD improve their concentration, even working as well, or better, than medication. People who live in more natural settings have better overall health, even when research has taken into account economic differences.

Art: Imagine poetry without flowers, painting without landscapes, or film without scenery. Imagine if Shakespeare had no rose to compare Juliet to, or if William Blake had no Tyger to set alight. Imagine if Van Gogh lacked crows to paint or Durer a rhinoceros to cut. What would the Jungle Book be without Baloo or the Wind in the Willows without Mr. Badger? Imagine My Antonia without the red grass of the American prairie or Wuthering Heights without the bleak moors. How would The Lord of the Rings film series appear without the stunning mountain ranges of New Zealand, or Lawrence of Arabia without the desert of North Africa? There is no question that the natural world has provided global arts with some of its greatest subjects. What we lose in nature, we also lose in art.

Spiritual: While some of what nature provides us is measurable, most of what nature gives us is simply beyond measure. Economic measurements are useful; but as with most of what happens in the world, economics is simply incapable of capturing true worth. Science is also a useful measurement regarding the importance of nature, but once again cannot measure what nature means—practically and aesthetically—to each individual.

Perhaps the most difficult gift of nature’s to measure is its ingrained connection to human spirituality. In most of the world’s religions the natural world is rightly revered. In Christianity, Earthly paradise existed in a garden, while Noah, the original conservationist, is commanded by God to save every species. Buddhists believe all life—from the smallest fly to the blue whale—is sacred and worthy of compassion. For Hindus every bit of the natural world is infused with divinity. Muslims believe the natural world was created by Allah and only given to humans as gift to be held in trust. Indigenous cultures worldwide celebrate the natural world as their ‘mother’.

But one need not be religious to understand the importance of nature to the human spirit: one only need spend time alone in a shadowy forest, sit on a forgotten beach, touch the spine of a living frog, or watch the quarter moon swing behind mountain silhouettes.

ð Tbh, I was not in mood to write today. So they are not exactly my words. But I tried to gather as much information as I can from different places so that you guys can really feel the importance of nature by just reading this one blog.

#nature #nature lovers #environment #love #blog #writers #black lives matter #nwsl #hazbin hotel #shinee

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ketodietplan2020 · 4 years

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21 Delicious and Healthy Keto Snacks

Many popular snack foods have too many carbs to easily fit into a keto diet plan. This can be particularly frustrating when you’re trying to ward off that between-meal hunger.

If you’ve found yourself in this nutritional predicament, don’t worry.

There are many low-carb snack options that are just as healthy as they are delicious.

This article outlines 21 keto-friendly snacks to include in your next meal plan.

1. Mini frittatas

Mini frittatas, or egg muffins, are a great keto-friendly snack that’s easy to prepare and fully customizable.

All you need to get started is:

a dozen eggs

standard 12-cup muffin pan

mixing bowl

an oven

To begin, beat the eggs in a bowl and season with a little salt and pepper.

Distribute the egg mixture evenly between each muffin cup and add your preferred low-carb ingredients like:

spinach

mushrooms

tomatoes

cheese

Bake at 350°F (180°C) for about 15–20 minutes, or until set.

Exact nutrition information varies depending on what you add to your recipe. One frittata (170 grams) may provide up to 320 calories, 14 grams of protein, and 21 grams of fat.

Store them in the refrigerator so you can easily grab a couple on your way out, or bake a few batches and freeze them for later.

2. Caprese salad skewers

Caprese salad is a classic Italian favorite. When you assemble the ingredients on skewers, it turns into a great portable snack.

Preparing it is as easy as alternating pieces of fresh mozzarella cheese, basil leaves, and cherry tomatoes onto skewers. Eat it plain or mix a little balsamic vinegar and olive oil for dipping.

A 3.5-ounce serving (100 grams) of Caprese salad may provide about 139 calories, 7 grams of protein, and 11 grams of fat — not including dipping sauce.

3. Caesar salad bites

If you’re a fan of Caesar salad, you’ll love these mini Caesar salad bites. You can use romaine lettuce if you want to keep it classic, but a heartier type of green like kale holds up better if you’re not planning to eat them right away.

Make individual cups to hold the salad by heating tablespoon-sized portions of grated Parmesan cheese on a parchment-lined baking pan. Bake until the cheese has melted and is starting to brown.

Let the melted cheese portions cool slightly before placing each over the bottom side of a mini muffin pan, lightly pressing the cheese into the shape of the muffin cups. Let them cool completely, and they’ll turn into small, edible, crispy cups.

Toss the greens with your favorite dressing and portion into each Parmesan cup. In lieu of croutons, top with roasted pumpkin seeds or pistachios for extra crunch. For more protein, add chopped chicken or smoked salmon.

4. Cajun style shrimp and bell pepper kebabs

Shrimp are a great source of heart-healthy omega-3 fats. They’re also lower in mercury than other types of seafood, making them a healthy and keto-friendly snack option.

First, use a Cajun style dry rub on the shrimp. Place the seasoned shrimp on skewers, alternating with thick slices of fresh bell pepper.

Bake or grill the kebabs until the shrimp is fully cooked and the peppers are between crisp and tender. Serve right away, or store in the refrigerator until you’re ready to eat.

5. Veggie sticks with nut butter

Pairing fresh or lightly cooked vegetables with your favorite nut butter is one of the simplest, nutrient rich snacks you can make.

Nuts are loaded with heart healthy fats. Research suggests that regularly eating nuts may support blood sugar management and weight loss.

A 2-tablespoon (32-gram) serving of peanut butter, without added oil, typically packs around 16 grams of fat. Dip raw carrots and celery in almond butter or try lightly steamed or grilled broccoli drizzled with peanut butter.

If you’re not making your own nut butter, be sure to check the label of the type you purchase, as some recipes contain added sugar. The best and healthiest nut butters only require one ingredient — nuts.

6. Salmon salad celery boats

Salmon is not only a good source of omega-3 fats and protein but also vitamin D, a nutrient many people don’t get enough of .

A 3.5-ounce (100-gram) serving of canned salmon provides over half of the daily value (DV) for vitamin D, and it can quickly be made into a salad that suits a keto diet .

Combine cooked salmon and mayonnaise to make a simple, keto-friendly salad. You can customize the recipe by adding fresh herbs, spices, garlic, or lemon.

Serve the salmon salad stuffed into fresh celery stalks for an extra nutrient boost and satisfying crunch.

7. Keto sushi rolls

Keto sushi rolls are excellent nutrient rich snacks that come together in as little as 15 minutes. All you need is a pack of nori seaweed sheets and some uniformly chopped veggies and fish to use for filling.

You can use raw, sushi grade fish, but it’s not necessary. Smoked fish or no fish at all — plus lots of veggies like avocado, bell pepper, and cucumber — will work just as well.

To boost the fat content, you can add cream cheese or serve it with a spicy peanut sauce — just make sure it doesn’t contain added sweetener.

To assemble the sushi, simply lay out the nori and dampen the edges with a little water. Lay your filling on the nori sheet and roll it tightly. Slice it into bite sized pieces or eat it like a wrap.

8. Collard green sandwich wraps

Collard greens are loaded with essential nutrients, including:

folate

calcium

vitamins K, C, and A

What’s more, their large, hearty leaves lend themselves well to a low carb sandwich wrap.

After trimming the stems, place the collards in a pot of simmering water for 20 to 30 seconds. Remove them from the pot and place immediately into a bowl of ice water for a few seconds. Pat them dry with a clean towel and begin making your sandwich wraps.

Fill your wraps with items like:

fresh herbs

avocado

chicken salad

tuna salad

sliced turkey

roasted veggies

cream cheese

9. Avocado egg salad

Avocados are loaded with:

heart-healthy fats

fiber

vitamins

minerals

anti-inflammatory compounds

Some research even suggests they may promote healthy aging.

Using avocado as a substitute for mayonnaise in traditional egg salad is a great way to boost the nutritional content of this classic dish while still keeping your snack keto-compatible.

Combine a few diced, hardboiled eggs, mashed avocado, minced red onion, and a bit of salt and pepper.

Serve with:

lettuce wraps

celery sticks

thick slices of cucumber and radish

10. Veggie sticks with guacamole

Guacamole makes a great, portable, and healthy keto snack, as avocados are loaded with fat, fiber, and a hefty dose of essential nutrients. In fact, avocados provide 15 grams of fat and 24% of the DV of fiber per 3.5-cup (100-gram) serving.

To make guacamole, simply mash a ripe avocado and combine with lime juice, diced red onion, and salt and pepper. Fresh jalapeño makes an excellent addition, too.

If you’re not up for making your own, you can buy pre-made and individually packaged guacamole. Although guacamole is good to eat by itself, you can also use sweet bell peppers, red radishes, celery, or broccoli for dipping.

11. Bone broth

If you crave something light and warming, bone broth makes a perhaps unexpected but tasty snack option for keto dieters.

Unlike traditional broth, bone broths are cooked longer and typically contain more protein. Some commercially prepared bone broths boast up to 10 grams of protein per cup (240 mL).

Bone broths don’t typically provide much fat, but you can easily augment this by adding coconut oil, butter, or ghee.

You can make your own bone broth on the stove top or with a slow cooker or pressure cooker. Make a big batch and freeze it in individual servings that are easy to heat up when you crave a warm, comforting snack.

If you opt for a commercially prepared brand, be sure to check the ingredient label, as some of them harbor added sweeteners and are high in sodium.

12. Keto smoothies

If you follow a keto diet and thought smoothies would be forever off limits due to their typically high carb content, you’re in luck.

You can make keto-friendly smoothies using coconut, avocado, and nut butter as a base to boost fat content and provide a creamy texture.

Small amounts of low carb fruits, such as berries, lime, or lemon, may be used in a keto smoothie, but you should also include nutrient dense veggies like spinach, cucumber, kale, or jicama.

Other flavorful additions are:

cacao

cinnamon

vanilla extract

flavored protein powders

If you’re looking for something sweet, you can add a keto-approved sweetener like stevia or monk fruit.

13. Mixed nuts

Nuts are full of protein, fat, fiber, and plant compounds that offer a variety of health benefits. In fact, some research associates a higher intake of nuts with a reduced risk of heart disease and cancer-related death.

Just 1/4 cup (28 grams) of mixed nuts provides approximately 15 grams of fat, 6 grams of protein, and 2 grams of fiber .

You can buy pre-packaged mixed nuts or build your own mix using your favorites. If you go for the pre-made option, be sure to check the label for any added ingredients that don’t fit into your diet plan.

Almonds, cashews, Brazil nuts, pistachios, walnuts, and pecans are good options for your own keto-friendly trail mix.

Other nutritious additions are:

sunflower seeds

hemp hearts

cacao nibs

coconut

14. Fermented vegetables

Fermented vegetables like pickles are a great keto snack option.

Research suggests that eating fermented foods that contain beneficial bacteria may promote healthy digestive function and reduce your risk of diabetes and heart disease.

Fermented vegetables can be purchased or made at home.

You can ferment almost any type of vegetable, including:

cabbage

cucumbers

carrots

cauliflower

beets

green beans

For added fat, pair your fermented veggie snack with herbed full-fat crème fraiche.

It’s important to note that pasteurized pickles or those made with vinegar don’t provide any live probiotics. This applies to most, if not all, commercially sold pickles.

15. Olives

Olives have long been praised for their rich supply of heart healthy fats, which is just one reason why they make a great keto snack.

Olives also contain vitamin E, fiber, and other health promoting plant compounds that may reduce inflammation and prevent chronic diseases like osteoporosis.

A 3.5-ounce (100-gram) serving of olives provides roughly 145 calories, 15 grams of fat, and 4 grams of carbs — almost all of which come from fiber .

You can enjoy them plain or stuff them with feta or gorgonzola cheese to add some extra fat.

16. Fat bombs

“Fat bomb” is a term people on the keto diet coined to describe low carb, dessert-style energy bites that satisfy your sweet tooth.

Fat bombs are often made using coconut oil, nut butter, avocado, or cream cheese as the base. Other ingredients are added to create delicious flavor profiles.

Dark chocolate and peanut butter is a popular combination, but the possibilities are limitless.

You can purchase these delicious, portable snacks or make them at home.

17. Buffalo cauliflower bites

Try a healthy, vegetarian twist on classic buffalo wings by swapping the chicken for fiber rich cauliflower.

In addition to fiber, cauliflower contains vitamin C and other antioxidants that may reduce inflammation and boost your health.

To make these tasty “wings,” toss chopped cauliflower with your favorite buffalo sauce and melted butter. Roast in the oven for 20–25 minutes or use an air fryer.

Serve with carrot sticks and a side of ranch or blue cheese dressing.

18. Flax crackers with cheese

For many keto dieters, crackers are usually off the menu — but they don’t have to be. Ground flax seeds are loaded with fiber and omega-3 fats, and they make a great base for keto-friendly crackers .

Pair the crackers with sliced cheese, and you’ve got a healthy and delicious keto snack that requires very little preparation.

You can make flax crackers yourself or skip the baking process and buy a bag instead.

19. Coconut yogurt

Yogurt is a great source of probiotics, which may support healthy digestive function .

Coconut yogurt has been making waves as a popular dairy-free alternative to traditional yogurt, and some types are also suitable for a ketogenic diet.

20. Stuffed mushrooms

Mushrooms are low in carbs and provide important nutrients, including selenium, potassium, vitamin D, and several B vitamins .

For a tasty keto snack, try stuffing button mushroom caps with herbed cream cheese or ground sausage.

For a different twist, turn portobello mushroom caps into mini Margherita pizzas by stuffing them with tomato sauce, mozzarella cheese, and fresh basil before baking until tender and golden.

21. Meatball sliders

Traditional meatball sandwiches are high in carbs because of the bun. However, you can replace the bun with lettuce to make keto meatball sliders.

Mix your favorite ground meat with eggs, garlic, herbs, and Parmesan cheese, shape into balls, and bake. These keto-friendly meatballs can be eaten right away or frozen for later.

When you’re ready to dig in, place the meatballs in the lettuce “buns” for a high protein, low carb snack. For an extra dose of fat, serve them with a tomato-garlic aioli for dipping.

#ketofriendly ketogenicdiet ketofam ketogenicliving ketolifestyle lchf ketogenic ketobeginner ketodiet ketorecipes ketosis ketoaf ketofood ke

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CHOLESTEROL AND EGGS

Are Eggs Bad For You If You Have High Cholesterol?

Commonly eggs have been considered for a long time more of a health risk than a healthy food. People have been enjoying and nourishing themselves with eggs, since the domestication of the chicken. Eggs are classified as "super-foods" However, eggs are defamed due to the presence of high cholesterol levels in the yolks. People believed that consumption of dietary cholesterol would raise cholesterol in the blood and contribute to heart disease. Does eating eggs really affect your blood cholesterol? Moreover, how many eggs should you eat? Let us clarify our doubts about cholesterol and eggs.

Are you afraid of eating eggs? Don’t be! They are the perfect source of proteins, which provide the essential nutrients needed by the brain and the body to function properly. One of the simplest and most nutritious foods, eggs, is defamed due to high cholesterol levels. However, eggs have got a bad reputation because the yolks are high in cholesterol. People believed that if you ate cholesterol, that it would raise cholesterol in the blood and contribute to heart disease.

NUTRITIONAL VALUE OF EGG

Whole eggs containing a little bit of almost every nutrient we need and are among the most nutritious foods on the planet. The nutritive value of a whole egg can be ascertained from the fact that it contains all the nutrients required to turn a single cell into a baby chicken. Thus eggs are nearly the perfect diet, containing a little bit of almost every nutrient of human need. A whole egg contains11 vitamins and minerals along with high-quality protein and healthy fats like omega-3s. Despite of all these nutrients, eggs are controversial because of their cholesterol levels.

Nutritional Value of Egg

UNDERSTANDING CHOLESTEROL

Cholesterol is a fat-soluble essential substance present in every cell of your body. It plays a vital role in our body like

Ø Make steroid hormones such as testosterone, estrogen, and cortisol,

Ø Production of vitamin D,

Ø Aiding fat digestion and absorption of vitamins,

Ø Boosting the immune system,

Ø Creating cell membrane,

Ø Improving brain function.

There are two major types of lipoproteins carry cholesterol in our body –

1. Low-density lipoprotein (LDL) called as bad cholesterol, and

2. High-density lipoprotein (HDL) is good cholesterol.

Both of these lipoproteins carry different fat molecules in the body. However, LDL particles can carry cholesterol into artery walls, contribute to fatty plaque build-up in the arterial wall, and increase the chance of heart disease or stroke. Healthy HDL particles play the role of scavenger by removing this cholesterol build-up from arteries back to the liver.

FIND OUT MORE: 18 LIFESTYLE CHANGES TO REDUCE YOUR CHOLESTEROL AND LOWER THE RISK OF HEART ATTACK !!!!

EGGS AND CHOLESTEROL

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It is a matter of fact that eggs are high in cholesterol, but eating eggs do not show significant adverse effects on blood cholesterol in the majority of people. As per the U.S. Department of Agriculture, a large size chicken egg contains about 186milligrams (mg) of cholesterol, almost entirely in the yolk and this is more than half of the recommended daily intake of 300 mg. However, it is important to know that, cholesterol consumed through diet does not necessarily raise the cholesterol levels in the blood. Every day our liver produces a large amount of cholesterol. When we eat more eggs (dietary cholesterol), our biofeedback mechanism instructs the liver to produces less cholesterol, so that it evens out. The level of cholesterol in the blood with egg consumption varies from individual to individual. Consumption of eggs does not raise cholesterol at all in 70% of people. However, eggs can mildly raise Total and LDL cholesterol in the other 30% (termed "hyper responders"). Research published in the JournalFood Chemistry (2011) suggests regular egg consumption may reduce the chance of cancer and cardiovascular disease due to the presence of high levels of antioxidants in eggs. Eggs Raise HDL (the "Good" Cholesterol):

Consistent, egg consumption leads to elevated levels of HDL. A study found that the HDL levels in the blood increased by 10% by eating 2 eggs per day for 6 weeks. Higher levels of "Good" Cholesterol (HDL) lower the risk of heart disease, stroke, and various health problems. Eggs Turn Small, Dense LDL Cholesterol to Large LDL:

There is no doubt that having high levels of LDL increases the risk of heart disease by many folds. Based on the particles size, LDL cholesterol is of two types: small, dense LDL particles and large LDL particles. Research suggests that people who have predominantly small, dense LDL particles have an increased risk of heart disease than those who have mostly large LDL particles. Studies show change the pattern of LDL particles from small, dense LDL (bad) to Large LDL, in those cases, where mildly raise in LDL cholesterol noticed with consumption of eggs.

HOW MANY EGGS IS IT SAFE TO EAT PER DAY?

If you are already have high cholesterol level, can you continue to eat your favorite egg recipe?

The answer to this question is Moderation. Patients with high cholesterol may opt to enjoy eggs but in a controlled way. According to research (2012), published in the journal Current Opinion in Clinical Nutrition and Metabolic Care individuals who consume moderate amounts of eggs observed to have no elevation in cholesterol levels when compared with a group of individuals who entirely cut eggs out of their diets.

] In healthy people - Eating 1 egg daily along with a healthy diet is not likely to have any significant impact on the risk of developing cardiovascular disease. Even eating up to 3 eggs a day is considered to be safe for the majority of the population.

] In diabetic people - If you are diagnosed with diabetes, eating 2 or 3 eggs per day likely to increase the risk to develop heart disease. Diabetes has a negative impact on heart disease; therefore avoid eating more than 1 egg per day if you have high blood sugar.

TIPS FOR COOKING EGGS

Eggs are cheap, easy to cook, go with almost any food and taste awesome. The overall quality of diet is far more important for your healthy heart health than counting the number of eggs you eat each day. Focus on what you eat along with the egg, instead of just linking eggs with the risk of heart disease. For example, the sodium (salt) contains and if the oils containing trans fats or saturated fats used for frying the eggs. Because it is essential to keep a watchful, eye on what you eat with your eggs in addition to paying attention to the egg themselves. The effect of eggs on your cholesterol level is minimal in comparison to the effect that eating trans or saturated fats would have along with it. The saturated and trans fat we eat has an immense influence on our blood cholesterol levels.

When you want to eat fried your egg, never fry it in a heavy fat like bacon grease, butter, or margarine, this raises the saturated fat level and make it unhealthy. Use healthy oils like olive oil, cooking spray, or even a tiny bit of water during frying eggs. A hard boil egg is much safer as there is no added cholesterol or fat. Moderation is the key; do not start piling on the three-egg omelet.

If you are still concerned about your cholesterol or are unsure, whether it is safe for you to consume eggs, consider egg whites or egg-substitute products. Egg white is loaded with protein but without so much cholesterol. YOU MAY ALSO LIKE THIS

18 LIFESTYLE CHANGES TO REDUCE YOUR CHOLESTEROL AND LOWER THE RISK OF HEART ATTACK

Lifestyle changes can help to reduce cholesterol and keep you off cholesterol-lowering medications. It can also enhance the effect of your medications and improve your quality of life. It is better to take preventive methods to curb cholesterol buildup, and lifestyle changes are perhaps the best way to prevent cardiovascular disease caused due to LDL cholesterol buildup.

#COMMON MISCONCEPTIONS ABOUT CHOLESTEROL AND EGGS https://healthyfit07.blogspot.com/2018/04/common-mi

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dinakaplan · 5 years

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Are Sweet Potatoes Good for You? Everything You Need to Know

Sweet potatoes are a favorite fall food. But are sweet potatoes good for you and should you be eating them year-round? Here’s what you need to know about sweet potato nutrition, sweet potato health benefits, and more.

When I was a kid growing up in British Columbia, my kale and turnip-loving parents didn’t feed us processed sugar of any kind.

But once in a while, on a special occasion, we’d have sweet potatoes. When they were baking in the oven, our tiny cabin would fill with warmth (which was its own special treat, especially in the Canadian winter!) and the exquisite smell of sweet-potatoey goodness.

Clearly, I’m extremely fond of sweet potatoes. So when I decided to write an article about them, I had to check all my happy memories at the keyboard and look at the evidence.

Are sweet potatoes good for you? Are there any sweet potato health benefits? Where do they come from?

How can we prepare them, aside from in holiday casseroles and pies? And most confusing of all (to almost everyone), what’s the difference between sweet potatoes and yams?

Meet the Sweet Potato

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Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting vegetables. They actually belong to the morning glory family.

Despite the shared name, sweet potatoes are only distantly related to the potatoes used to make French fries or potato chips. Non-sweet potatoes (including red, white, and Yukon gold varieties) are part of the edible nightshade family. Other members include tomatoes, tomatillos, eggplants, peppers, pimentos, and Goji berries.

Sweet potatoes are root tubers. Other root tubers include beets, carrots, parsnips, celeriac, and turnips. Root tubers store water and energy, like starch and other carbohydrates, underground. They draw upon these resources to feed the aboveground parts of the plant.

The Origin of the Sweet Potato

Sweet potatoes are some of the oldest foods known to humanity.

They are native to Central and South America. We have fossil evidence that sweet potatoes were growing in the Americas 35 million years ago. But very recently, scientists discovered 57-million-year-old leaf fossils in India that appear to be ancient morning glory leaves. This could beat the American claim as the point of origin of the sweet potato family by about 22 million years.

Wherever and whenever they originated, and however they have traveled the globe, I’m incredibly thankful that most of us have sweet potatoes in our lives today.

What’s the Difference Between a Sweet Potato and a Yam?

People often mistakenly refer to sweet potatoes as “yams.” But these two plants aren’t actually related at all.

Yams are related to grasses and lilies and native to Africa and Asia. They’re usually cylindrical with black or brown, rough, bark-like skin, and white, purple, or red flesh. Sweet potatoes have characteristic tapered ends with smoother skin.

You can find sweet potatoes at just about any grocery store. However, in North America and Europe, you will only find true yams stocked at international and specialty markets.

You might be thinking, “but I see yams at my grocery store all the time” — and you’d be right that they’re labeled that way. But this label is deceiving.

There are actually two types of sweet potatoes in most mainstream produce sections: firm and soft. Grocers needed a way to differentiate between the two types. The soft kind, which includes the Garnet and Jewel varieties, resemble yams. This is how they picked up the false name.

How Many Sweet Potato Varieties Exist?

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While most supermarkets carry one or two different types of sweet potatoes, about 25 varieties are available in the United States. And I was amazed to discover that this represents only a tiny fraction of the total diversity of sweet potatoes.

The sweet potato geeks of the world may be fascinated to know that the International Potato Center in Peru maintains a gene bank consisting of over 6,500 varieties of sweet potato. I don’t know about you, but personally, I wish I could try them all!

Sweet potato varieties range in color from dark red to brown to purple to orange-yellow to white. They also have different tastes, sizes, shapes, and textures.

Here are Just a Few of the Most Popular Types of Sweet Potatoes:

Garnet, Jewel, and Beauregard sweet potatoes have reddish-orange skin and deep orange flesh. These are often the ones masquerading as yams at mainstream grocery stores. Who knew sweet potatoes could be so sneaky?

White sweet potatoes are crumbly, with white flesh and golden brown skin. They don’t contain as many antioxidants as orange varieties.

Okinawan sweet potatoes are also known as purple sweet potatoes because of their high anthocyanin content. Anthocyanins are the pigments that give red, blue, and violet plant foods their beautiful colors. Anthocyanins are also what give Okinawan potatoes 150% more antioxidant power than blueberries.

Despite their name, Okinawan potatoes are actually native to the Americas. They were brought over to Japan sometime in the 16th century, where they grow well and have become a staple in Japanese dishes. In North America, you will most likely find true purple sweet potatoes in an Asian supermarket.

Japanese or Satsumaimo sweet potatoes are known for being sweeter than most other types. This is especially true when they start caramelizing in the oven.

Sweet potatoes are very hardy vegetables. They’re able to grow at many altitudes, in many climates, and under compromised soil conditions. Even if you don’t have the greenest of thumbs, sweet potatoes are pretty forgiving with just a little TLC.

What Makes a Sweet Potato Sweet?

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Have you ever smelled a sweet potato caramelize in the oven or used them to make a pie or a cake?

If so, you know that even though they aren’t related to what we think of as potatoes, at least the “sweet” part of their name is entirely appropriate.

When you heat sweet potatoes, an enzyme starts breaking down their starch into a sugar called maltose. Maltose isn’t as sweet as table sugar. But it’s enough to satisfy a sweet tooth that hasn’t been entirely overwhelmed by M&M’s and Hershey’s Kisses.

You can control the sweetness of sweet potatoes somewhat by how you cook them. Cooking sweet potatoes quickly (for instance, by steaming them or cutting them into smaller pieces before roasting) can reduce their ultimate sweetness.

On the other hand, cooking sweet potatoes slowly on low heat will allow that maltose-making enzyme more time to convert the starch into sugar — giving you sweeter sweet potatoes.

Looking for even more control over the sweetness? The sweet potato enzyme is activated once they reach around 135°F and stops working at around 170°F. (That’s 57° to 77°C). So the more time they spend in that range, the sweeter they’ll be.

Are Sweet Potatoes Good for You?

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The people of Okinawa, Japan have traditionally enjoyed one of the highest life expectancies in the world. I discovered this when my dad was researching his book Healthy at 100: The Scientifically Proven Secrets of the World’s Healthiest and Longest-Lived Peoples.

One of those secrets, it turns out, is lots and lots of sweet potatoes. The traditional Okinawan diet consists of minimal meat, dairy, eggs, and processed foods. Instead, they eat mostly whole plant foods. And they get a remarkable 60% of their calories from sweet potatoes alone.

It’s partly because of this high-fiber and antioxidant-rich dietary pattern that Okinawans enjoy such a long lifespan. Living to be one hundred years or older is not uncommon in Okinawa. Okinawans also experience less chronic disease than Americans do — with significantly fewer deaths from heart disease and cancers of the colon, breast, and prostate.

Traditional Papua New Guinea Highlanders have also been known to eat a lot of sweet potatoes. In fact, tubers like sweet potatoes and yams provide 90% of their calories!

They don’t eat much, if any, meat either. How has a sweet potato-based diet affected their health?

A study published in the Journal of Internal Medicine in 1994 found that, when these native groups still followed this traditional way of eating, they enjoyed lower blood pressure and weight than Westerners. And they almost never experienced heart disease, strokes, or other modern chronic diseases.

So are sweet potatoes good for you? Yes, they are!

What makes them so good for you?

Sweet Potato Nutrition

Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper.

They get their orange color from beta-carotene, which is a pigment and antioxidant. Sweet potatoes also contain a modest but helpful amount of protein — around four grams per cup when cooked.

When compared to white potatoes, sweet potatoes offer more vitamins and antioxidants. Surprisingly, considering their sweeter taste, they also have a mildly lower glycemic index score. This makes them slower to digest.

But the greatest sweet potato nutritional glory of all may be its rich supply of vitamin A. A single sweet potato offers over double the daily value for vitamin A.

Sweet Potatoes Are Remarkably High in Vitamin A

Worldwide, vitamin A deficiency is the leading cause of preventable blindness in children. An estimated 250,000 to 500,000 children become blind every year due to a lack of this critical nutrient. Half of these children die within a year of losing their sight.

Hoping to solve this problem (and with perhaps a few other less noble motives in the mix), over the last several decades, biotechnology companies, governments, foundations, and scientists have spent hundreds of millions of dollars attempting to develop and popularize “golden rice.”

This is a form of rice that’s been genetically engineered to provide beta-carotene (a precursor to vitamin A). Despite decades of effort, the product still hasn’t reached the market.

How ironic that this same effort could have gotten sweet potatoes and the means to grow them into the hands of most of the impoverished families now suffering from vitamin A deficiency. Of course, that wouldn’t have made biotech company, Syngenta, any money. But it would have helped a whole lot more people than golden rice ever has, and most likely, ever will.

News flash: The biotech industry and its supporters have long promoted GMO golden rice as an urgently needed solution to vitamin A deficiency. But in late 2018, in a surprising twist, the US Food and Drug Administration (FDA) concluded its consultation process on golden rice by informing the current developers, the International Rice Research Institute (IRRI), that golden rice does not meet the nutritional requirements to make a health claim.

In effect, the FDA was saying that GMO golden rice offers no meaningful nutritional benefits.

Which again raises the question: How much better off would people be if the hundreds of millions of dollars spent on developing golden rice had instead been used to support the growth of sweet potatoes, carrots, and other vitamin A-rich vegetables in parts of the world where vitamin A deficiencies are a problem?

10 Incredible Sweet Potato Health Benefits

The unique nutritional profile of sweet potatoes makes them powerful allies in preventing disease and supporting overall health.

Here are some health benefits of adding sweet potatoes to your diet.

Sweet Potato Health Benefit #1: They Support Digestive Health

Sweet potatoes are an excellent source of fiber, especially when you eat the skin. Fiber is important for your digestive health, preventing constipation and serious diseases, such as colon cancer.

One medium sweet potato has six grams of dietary fiber. They also contain resistant starch, a type of starch that plays a role in feeding your body’s “good” bacteria.

Sweet Potato Health Benefit #2: They Keep Your Heart Healthy

The high fiber content of sweet potatoes can lower LDL (bad) cholesterol levels, helping to prevent cardiovascular disease.

Sweet potatoes are also high in potassium, which works in balance with sodium in your body to maintain healthy blood pressure.

They’re also high in copper, an essential metal for making red blood cells and keeping your heart healthy. Low levels of copper have been linked to dangerously high homocysteine, blood pressure, and LDL cholesterol levels.

Sweet Potato Health Benefit #3: They Help Stabilize Blood Sugar

The fiber and complex carbohydrates in sweet potatoes can help keep your blood sugar stable. And it can help you feel full longer. Sweet potato varieties also contain other substances that benefit stable blood sugar.

A 2004 study published in Diabetes Care successfully used Caiapo, an extract from white sweet potatoes, to naturally reduce and manage blood glucose in people with type 2 diabetes.

The 30 participants who were given 4 grams of Caiapo every day for 12 weeks saw a decrease in their HbA(1c) (going from 7.21 to 6.68), fasting blood glucose (143.7 vs. 128.5), and two-hour blood glucose (193.3 vs.162.8). The 31 participants who were given a placebo instead saw no such results.

Sweet Potato Health Benefit #4: They Can Boost Your Immunity

Sweet potatoes are rich in antioxidants that prevent free radical damage in your body.

One cup of baked sweet potato contains 52% of your daily value for vitamin C, which is important for wound healing and tissue repair.

And the vitamin A in sweet potatoes helps your body make immune cells that stave off infections and disease and have anti-tumor effects. Purple sweet potatoes contain especially potent antioxidants.

Sweet Potato Health Benefit #5: They Are Good for Your Eyes

Sweet potatoes contain several nutrients that have been linked to improved eye health and vision. Some of the most powerful are the carotenoids. They include alpha-carotene, beta-carotene, lutein, and zeaxanthin.

Beta-carotene, when taken as a supplement in isolation from the other carotenoids, can cause imbalances. But when eaten in foods, where it is always accompanied by, and in balance with, an entire suite of carotenoids, it’s been shown to have powerful anti-cancer and vision-enhancing properties.

Orange sweet potatoes (as well as other orange plants, including carrots) have particularly high concentrations of carotenoids.

It’s not just the orange sweet potatoes that are good for your vision, though. A class of anthocyanins called PSPA, derived from purple sweet potato roots, might also benefit your eyes.

A study published in Food & Nutrition Research in 2015 looked at whether PSPA could influence the health and growth of human retinal pigment epithelial (RPE) cells.

Why does this matter? The RPE is responsible for helping your eyes absorb light. It also directs immune response when faced with a threat to eye health. The researchers found that PSPA promoted DNA synthesis and healthy RPE cell growth and survival. They concluded that PSPA could potentially find use as a supplement for maintaining healthy vision.

Sweet Potato Health Benefit #6: They Fuel Your Brain

Sweet potatoes also contain compounds that help your brain function at its best, including choline and manganese.

Choline is an essential nutrient for brain growth and development, as well as the synthesis of the neurotransmitter acetylcholine that sends messages between cells.

Manganese is also important for brain health. It binds to neurotransmitters and helps move electrical impulses through your body faster. You can find 43% of your daily value of manganese in one cup of baked sweet potato.

The anthocyanins unique to purple sweet potatoes may also have memory-enhancing properties.

Sweet Potato Health Benefit #7: They Can Help Ease Stress and Anxiety

Sweet potatoes may help you relax. They’re high in magnesium, which has been shown to play a role in calming the brain. Magnesium deficiency has been linked to depression, mood disturbances, and headaches.

Other good sources of magnesium include avocados, legumes, tofu, nuts, seeds, and leafy greens.

(I’m dreaming right now of a loaded baked sweet potato piled high with a soft nut cheeze, avocado, a drizzle of flax oil, and a sprinkle of seasoning. It’s also accompanied by some freshly steamed and piping hot leafy greens for a delicious, magnesium-rich meal.)

Sweet Potato Health Benefit #8: They Can Help Boost Fertility

Vitamin A is an essential nutrient for healthy reproduction. And as we know, sweet potatoes are a fantastic source.

Sweet potatoes also offer a rich supply of iron, which has also been shown to be important in supporting fertility.

Sweet Potato Health Benefit #9: They Can Help Fight Cancer

Sweet potatoes are a rich source of cancer-fighting antioxidants, especially in their skin. They have other anti-cancer properties, too.

Up to 80% of the protein in sweet potatoes is a type of storage protein known as sporamin. This unique protein has been studied for anti-cancer ability and found to be effective in several disease types.

Research has been promising in the use of sporamin to inhibit tongue, gallbladder, and colorectal cancers. It has also been shown capable of slowing cancer cell growth and reducing cell migration and invasion in metastatic cancers.

Sweet potato peels, particularly those of the purple varieties, may be especially powerful when it comes to cancer prevention.

A study published in Nutrition and Cancer in 2016 looked at the antioxidant and anti-cancer effects of an extract from sweet potato peels. They found promising anti-cancer activity for cancers of the breast, colon, ovary, lung, and head/neck.

Sweet Potato Health Benefit #10: They Have Anti-Inflammatory Effects

Eating sweet potatoes may also help reduce inflammation.

This is chiefly due to their high levels of beta-carotene, vitamin C, and magnesium. Their abundance of antioxidants doesn’t hurt here, either.

One of the particular antioxidants that’s found most abundantly in purple sweet potato flesh is cyanidin. Cyanidin has been linked to reducing inflammation, especially in the digestive tract.

How to Choose and Store Sweet Potatoes

Next time you shop for sweet potatoes, here are a few things to keep in mind.

When you pick one up, take a close look at its skin (no, you don’t have to pack your magnifying glass). It should all be mostly the same color without visible signs of decay or cracking.

Give it a little squeeze. You don’t want your sweet potato to be squishy anywhere, as this could indicate rotting.

When you get your sweet potatoes home, make them a nice place to rest in a basket on your countertop or pantry. You should keep them dry and cool (room temperature, not refrigerated).

Typically, you should use sweet potatoes within a few weeks of purchase.

The Best Way to Prepare Sweet Potatoes

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Maybe you eat sweet potatoes regularly. Or maybe you only think of them as a seasonal side dish.

Me? I’ve enjoyed a baked sweet potato for breakfast with a delicious organic tofu chive spread on it. Or for lunch with salad dressing or a peanut curry sauce. Or as a base for dinner, or even dessert.

I haven’t tried a steamed sweet potato smoothie (although, come to think of it, maybe I should!). Sweet potatoes are delicious, incredibly versatile, and you can eat them in more ways than you think.

You can prepare them by boiling, steaming, baking, stir-frying, grilling, or cooking and mashing.

But the bottom line is: You just might want to cook sweet potatoes in whatever makes you most likely to eat — and enjoy them.

The only way I’d recommend not preparing sweet potatoes is by deep-frying them. This isn’t the healthiest way to cook food anyway. But for sweet potatoes, it can actually lead to the creation of acrylamide — a potential carcinogen.

If it works well with your recipe, try leaving the skin on for some potent fiber and nutrients. Sweet potato skin is also full of antioxidants. In fact, sweet potato skin may have over 10 times the antioxidant power of the flesh inside.

Including a few grams of fat in your sweet potato recipes can significantly increase the amount of beta-carotene your body absorbs from the meal. Just use a small amount of nut butter, avocado, olive oil (if you use oil), or have a fat source in the same meal.

5 Healthy Sweet Potato Recipes

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My mouth is watering as I think about all the ways you can prepare sweet potatoes.

Check out some of these healthy recipes if you want some delicious ideas.

Oil-Free Baked Sweet Potato Fries from the Conscious Eater

These healthy, seasoned, oil-free fries take little time to prepare and could pair well with just about any meal.

Sweet Potato Casserole with Herbed Mushroom Stuffing from Forks Over Knives

Sweet potatoes provide the base of this filling, nutrient-packed casserole layered with mushrooms, onions, cranberries, and savory herbs.

Berry-Stuffed Breakfast Sweet Potato from Forks Over Knives

Sweet potatoes may not be a traditional breakfast, but this hearty recipe will have you starting your day with a slew of antioxidants and a nice, warm belly.

Sweet Potato Coconut Curry Soup from Minimalist Baker

Here’s a sweet and creamy soup with a little bit of spice and fewer than 10 ingredients.

Healthy Sweet Potato Pie from Chocolate Covered Katie

You don’t only have to reserve your sweet potato pie consumption for the holidays. Enjoy this flavorful, filling, healthier dessert any time of year.

Sweeten Your Health with Sweet Potatoes

Fiber, complex carbohydrates, vitamins, and minerals are essential for good health. And sweet potatoes are a fantastic way to add them to your diet.

Many of us have ancestors who reaped their benefits for a very long time, and there’s certainly no need to stop now. Luckily, sweet potatoes are affordable, easy to use and store, and available in many parts of the world all year long.

Sounds pretty sweet to me!

Tell us in the comments:

Did any of the sweet potato health benefits surprise you?

Will you eat more sweet potatoes now?

What’s your favorite way to enjoy sweet potatoes?

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How much Egg White Can we Eat Daily

How much egg white can we eat daily without risking our health? Let's find out first why the protein is good in the diet, and why to consume it? Eggs are an indispensable source of protein and also contain vitamins and minerals. Egg white contains about 5 percent of your daily protein needs. Available to everyone all year round, they are so easy to prepare and just as delicious and useful. Why is egg white good for our health? Eggs are often put on the list of poor nutrition, thanks to their high levels of cholesterol and fat. Instead of avoiding eggs altogether, it is better to just remove the yolk. While protein does not seem to be full of nutrients, it does offer a few benefits, without a lot of calories. The egg is rich in cholesterol, one big egg contains as much cholesterol as we need for the whole day. All egg cholesterol (213mg) is found in the yolk. So eat only egg whites, as they have no cholesterol at all. People without health problems should not eat more than 300 mg of cholesterol per day. And those suffering from diseases such as diabetes or cardiovascular disease should not eat more than 200 mg of cholesterol per day. Egg white is one of the best sources of protein From one egg, from which we get 6 grams of protein, we get half or about 3-4 grams of them from the egg white. By sticking to low-fat protein sources as a regular part of your diet, you can also reduce your risk of heart disease. Eggs are not high in calories, they contain only about 71 calories in one egg. If you discard the yolk, we will have only about 16-17 calories left in the egg white. Egg white is composed of about 85-90% water, 10-12% protein, and less than 1% carbohydrates, fats, and minerals. The fats present in the protein are polyunsaturated and therefore not harmful. One of the most important things in protein is the fact that it has no cholesterol in its composition. In one egg white also contains the following values: - 1.3 mg of folate, - 6.6 mg selenium, - 2.3 mg calcium, - 3.6 mg of magnesium - 4.9 mg of phosphorus.

How much egg white can we eat daily?

How much egg white we should eat in one day depends on the age and lifestyle of each person. For example, those who exercise can consume more egg whites, ie more protein. Egg whites daily amount for children One large egg white supplies your baby with 3.6 grams of protein. In young children 2-4 age it is about 28% of the required 13 grams of protein for young children every day. While one egg white in older children aged 4 to 8 years, 19% of the 19 grams on a daily basis. If we calculate then in small children one egg white is enough because most likely the proteins needed as a daily dose will be supplemented with other foods. While in children from 4-8 years it is best to have 2 egg whites, and the rest of the necessary proteins to be taken in through other foods.

Protein helps your child grow normally, but it also helps fuel her body so she can start the day with a lot of energy. Egg white supplies the body of children with little calcium and potassium which is good for the bones. The daily amount of egg whites in adults To calculate how much egg white an adult can eat, we first need to know the daily protein needs of our body. The recommended daily dose of protein is 0.8 g. per kilogram according to body weight. This means that a person who weighs 80 kg should consume about 64 g per day, protein and almost everyone enters this amount through the diet. It is best to consume 3-5 egg whites daily for people without any major physical activity. Although much more can be consumed, as we said, we get the proteins we need on a daily basis through various types of food. The daily amount of egg whites in athletes The recommended daily intake of egg whites for athletes is much higher. They need much more protein. Athletes are trying to reduce their fat intake, and they need to increase their protein intake so that the muscles do not melt along with the fat. In these cases, it is recommended that the value varies between 1.6 and 2.2 g. protein per kilogram of body weight. In other words, a person who weighs 80 kg should consume between 128 and 176 g. proteins. Those who want to build muscle should consume between 1.4 and 1.9 g. protein per kilogram. According to this, this group, ie athletes can consume much more, ie 6-10 proteins per meal. During one day you can consume 4 meals a day, which will mean a total of 24-40 proteins per day. Of course, the intake of protein on a daily basis can be calculated by the weight and intensity of exercise. For the exact amount of protein consumed in a day by athletes, you should also consult with your trainer. Benefits of eating egg white daily Protein (protein) does not contain sugar or carbohydrates and is extremely beneficial to health. It does not contain cholesterol and saturated fats, so it is a good choice for those who suffer from diabetes, high cholesterol, or high blood pressure. Protein reduces the risk of heart disease One protein contains 54 mg of potassium, an important electrolyte, and mineral that supports heart, bone, and cell and organ health. Many studies have linked potassium to low blood pressure because it stimulates the dilation of blood vessels. Thus, a study conducted on 12,000 respondents showed that those who consumed 4060 mg of potassium per day had a lower risk of ischemic heart disease and cardiovascular disease by 37 and 49%, respectively, compared with those who consumed a total of 1,753 mg of potassium. Egg whites stimulate muscle growth Egg whites are rich in protein and very important for building muscle. So regular consumption of egg whites can help build muscle mass and fight fatigue. It is also good for improving immunity.

Egg whites strengthen bones Protein is rich in calcium, and foods rich in calcium are known to be beneficial for bone health. If you include protein in your diet, you will reduce the risk of fractures and osteoporosis and preserve bone density. Protein preserves the health of the skin Eggs in the membrane between the contents of the egg and the shell have collagen, which protects the egg. This membrane is a great face mask. Numerous tests have proven that it acts as a protection against UV radiation and helps the skin retain moisture. On the other hand, the protein and collagen contained in eggs help protect the skin from sun damage. Protein maintains optimal electrolyte levels Potassium is equally important for maintaining the level of important electrolytes, which are important for a healthy heart and muscles. Electrolytes also help protect cells and maintain fluid balance around them, thereby helping to maintain normal blood pressure levels. In short, electrolytes are linked to potassium. Although we need much more electrolytes than 54 milligrams of egg white, it is certainly a good source. Side effects of eating egg whites every day There are no side effects from multiple whites in one day. It is recommended to consume more water. Because in case of intake of a large number of proteins, ie proteins, they are excreted through the kidneys. While egg whites are a good source of protein and a great option for those suffering from diabetes, high cholesterol, or cardiovascular disease, people should be careful not to assume that egg whites provide all the same nutritional benefits to whole eggs. Most vitamins and minerals are contained in bile. A study published in the American Journal of Clinical Nutrition in 2002 caused a stir when it found that raw egg whites inhibited the absorption of biotin. Biotin is a B vitamin that is important for fat and sugar metabolism and blood sugar regulation. Egg whites contain a glycoprotein called avidin, which binds to biotin and makes it absorbable from the digestive tract. This problem is solved by eating boiled eggs or egg whites. When raw, both egg whites and whole eggs can pose a risk of salmonella infection. The Centers for Disease Control recommends cooking all types of eggs until the egg whites and yolks are firm.

Conclusion

Egg whites are cholesterol-free and sugar-free and are excellent sources of protein and essential vitamins and minerals. By consuming them, we enter a large amount of protein into our bodies. Children can consume 1-3 egg whites, depending on age. While in adults and athletes it depends on physical activity, they can eat from 5 whites, up to 20 and more when it comes to athletes. In any case, egg whites are high-protein foods, so we should consume them daily. Read the full article

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dandelions-sea-blog · 6 years

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bunnies don’t lay eggs... Chapter Two

Since this is going to now be an actual series I guess I gotta give it it’s own post.

Read On AO3 (Its soooo much better there)

Previous || First || Next

There isn’t much good about being forcibly impregnated by a delusional rabbit then kiddnaped and held against your will in its home. Honestly most monsters would be strapped to find even one good thing about that situation. But Red… Red likes to see himself as a glass-half full kinda guy.

“jesus fucking christ ,” Red moans, throwing his head back against the couch cushions. His mouth is full of whatever the fuck was kabobed onto that stick he just ate, chewing like it was an olympic sport. Red wipes a bit of drool off the side of his mouth with the back of his hand. “god - how did you fucking make that?” He asks, turning to face his couch-companion, who seems subtly delighted by Red’s reaction. The rabbit’s eyes are almost always half lidded, as if he’s constantly tired; it makes it a bit easier to read him than most others.

“old family recipe, my friend,” He says with a wink. “ma used t’ make it for us when we were kits.”

“huh, really?” Red asks, ears perking with intrigue.

“nah i just got it off the internet.”

Red chuckles along with the bunny, reaching for another kabob as he lazes out across the cushions. Despite his brother being absolutely awful Stretch is actually halfway decent- ah fuck it, he’s fully decent. Red could easily see him and Stretch being close friends even outside of this craphole situation; provided that Stretch wasn’t eaten onsight. Rabbit-Wolf friendships almost never have a happy ending, though it might be different for these so-called “Easter” bunnies. They are almost as tall as normal monsters - pretty powerful too, right up there with the wolves. Even Boss might have a hard time contending with these guys…

Red will have to give him a hand in wiping this whole miserable species to extinction when he gets out of here.

It seems like Stretch is about to doze off, his feet kicking up and laying out across the spread on the couch, jostling Red’s chains and creating a harmonic pattern of ‘ chink’ s through the air. Red shifts as well, moving himself so the chains aren’t as much of bother to his bunny companion. Napping has always been one of his favorite past times - and now that he as twelve tiny leeches inside of him draining his lifeforce away he is given plenty of opportunity to nap. For the first few days Red was furious about it; refusing to sleep out of sheer spite that he was being forced to. That asshole Blue wasn’t much help, trying to insist that Red sleep in the same room as him. It’s bad enough that Red has to sleep on the same planet as him.

Once again it was Stretch who ended that stint. Red had never before met someone who so deeply understands the art of snoozing; they could have conversations for hours about dozing before inevitably passing out. Red probably would have kept himself awake with a mixture of coffee and malice until he dropped dead if it weren’t for him. Chill guy…

“think we got time for a nap before the cuntrag comes home?” Red asks. Blue is personally offended by sleep (yet another reason to hate that fluffy fuck) and while that has absolutely no bearing on Red’s enjoyment of them, Stretch tends to feel bad if he is out when the other comes home.

“uh, ya know that’s my bro yer talkin’ bout,” Stretch says, just a dash of brotherly protectiveness in his otherwise lazy tone. “but yeah, he works late on wednesdays so we should be good.” Red still can’t wrap his head around the idea that Stretch is related to that tiny sociopath; how could anyone stand to be around that cheary little creep is beyond him. Stretch seems to pick up on this line of thought going through Red’s mind and sighs. “look, i know you hate him and all-”

“oh i wouldn’t use the word hate ,” Red assures, holding up a paw to count off on his fingers. “abhor, loathe, despite, fantasize about his death on a daily basis… take yer pick.”

“well, despite you not liking him he’s actually a pretty cool dude,” Stretch says, opening a single eye to look at Red. “and he really does love you.”

“good for him,” Red mutters, rolling his eyes. “what a romantic fella - sure knows how t’ treat a gal right.” Red kicks his foot, rattling the chain for emphasis. “though if he were doin’ this right he’d be givin’ me the ball to go along with the chain… ”

“technically speaking he gave you twelve.”

Ugh. That jokes was bad, even by Red’s standards. Still - it’s too early in the afternoon for an argument, and it has become an unspoken rule between him and Stretch not to bring up Blue unless they want to fight. And neither of them really have the energy for unnecessary grudges.

Red finds himself drifting off fairly quickly, the window above them is open and the summer air is so blissfully pleasant . In the wolf’s village it is almost impossible for anyone to enjoy the weather - the air is almost always clogged with dust and relaxing outside is more akin to a death sentence than a tranquil outing. Again, Red could easily see himself enjoying life here if it weren’t for two little things.

One, Blue . Two, his eggs.

Red resists the urge to thumb over his belly, knowing that it will just make him upset. Thankfully the eggs are a set size and wont be getting any bigger. It was the first thing that Stretch had reassured him of in those first days where Red went back and forth between sobbing and incoherent rage. And they won’t even be inside of him when they hatch - his body will force them out days prior to be incubated externally. Red is pretty sure he made at least one or two “mother hen” jokes between his sobs when he found that out. So it’s not as bad as it could be.

That still doesn’t mean Red won’t smash these fucking eggs and their “mother” the moment they are out of him. His first escape attempt wasn’t very successful without his magic (that would be how he ended up with a tether around his ankles) and Red isn’t stupid enough to think that blindly charging out into the bunny village over and over would work. Especially when he is so big now that there is no way he can even properly run. Which means he’s just going to have to wait until the babies are out of him.

Great.

“welp. i need’t go pick up some stuff for dinner,” Stretch says, sliding off of the couch. He pops his back as he goes to grab his hoodie from off of the chair he so gracelessly flung it on earlier. He shrugs it on, pulling the hood over his head. Red will never get over how absolutely adorable it is that the hood has little sleeves for the rabbit’s tall ears. “you want anythin’?”

“my freedom, my life back and the slaughter of everyone even mostly responsible for my current situation,” Red says, not even bothering to open his eyes.

“k. how’s about some chips?”

“sure.”

“what flavor?”

“sour cream and onion… if they don’t got that salt and vinegar’s fine.”

“sweet,” Stretch says, heading for the door. “see ya in, like, an hour.” Red hears the creek of the hinges and the rattle of the door slamming shut. He sighs, readjusting drowsily now that he has all of the couch to himself.

There is still a kabob left on the table, catching Red’s attention. He sighs, reaching over and grabbing the stick. Stretch really is an amazing cook, but there are unavoidable hitches to the plan of having a wolf live as a bunny’s mate. Namely diet. Stretch can make carrots and broccoli taste as good as venison, but the nutritional value is something even he can’t change. Red needs meat. It’s only been a few weeks and he can already feel himself losing strength. Eventually his bones and teeth will start to suffer - he can already feel his fur coming loose and losing its shine. The stupid fucking eggs accelerate the process, eating of 90% of his body’s resources.

Red sighs. He’ll talk it out with the rabbits later. There’s gotta be some kinda solution here… maybe they have a really annoying neighbor they want gone, or some criminals who would be better for everyone dead.

For now Red finishes the last kabob, using the stick to pick his teeth before folding his arms against his chest. He closes his eyes, letting out a long sighs as he drifts back to sleep. He dreams of home, of meat, of his brother, and of Blue tied down and tortured before being eaten alive by wolves.

What a nice dream.

#my writing #fanfiction #undertale #underswap #underfell #bunnys #wolf #easterpostion #US!Sans #UF!Sans #US!Papyrus

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mykitchenaandrecipes-blog · 4 years

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Recipe For Health

Don't get carried away with the portions of food you eat at one meal. Always eat in moderation. You surely have heard the expression, "My eyes are bigger than my stomach'. That holds true, especially when eating out. Restaurants have the propensity to serve meals larger than the individual should consume at one sitting. Very often these are meals almost double in calories for what one should have, and probably enough for two days. Is it any wonder that obesity has become an epidemic in this country?

The recipe for a healthy diet is that you eat the proper foods from each group. Foods are categorized within a particular food group. These are the vegetables, meats, poultry, fish and dairy foods. Within these groups are the carbohydrates fats and sugar. This is just a simplification of what our diet consists of. The important thing is not to cut out an entire group of foods. It means that you have to choose the foods within these groups wisely. The keyword is making it simple, but right.

Eating healthy requires that you read the labels on the foods you eat. You should know how to separate the "wheat from the chaff". Knowing the value of the food you eat is most important, so that if a food has no label, don't buy it. Another important point is you should discuss with your healthcare provider if there are any foods that should be omitted from your diet. When you have this information, you can then choose foods that please your palate. This is where you have to choose the proper foods as to their nutritional values. Read about the foods to include in your diet, and the foods you need to stay away from in the health hints below.

Health Hints***

First the foods you need to stay away from:

Transfats. These are the saturated fats that will raise your cholesterol and clog your arteries. Transfats are found in the solid hydrogenated shortenings and margarines. Also found in products where they are used in the preparation of the food, such as pies, pastries, cookies, etc. Fats should not be cut out of your diet because the body needs at least 10 percent (and no more than 30 percent) to function at its peak. However, be sure the fats are the good unsaturated fats.

Other things you should stay away from are:

Fiber is an important component of our diets. It helps control the bad cholesterol (LDL), maintains regularity to help remove waste, increase the body's energy level, and gives you a feeling of fullness thus curbing your appetite. Try to get 35 grams of fiber daily in your diet. There are two forms of fiber, soluble and insoluble. Each form acts in a unique way. The soluble fiber helps in controlling blood sugar and blood cholesterol levels. It ferments in the colon producing fatty acids that tend to protect the lining of the colon. Insoluble fiber forms bulk that aids in speeding up the process of passing food through the digestive tract and passing wastes through the colon, thus preventing constipation, diverticulosis and hemorroids.

Avoid raw or unpasteurized milk, vegetable and fruit juices or cheeses. These might contain harmful bacteria. Containers of these products will have a "Warning" label on them advising of the harmful bacteria that may be present.

Avoid luncheon meats because of the high cholesterol, sodium content and the nitrates that are always present.

Avoid raw meats and poultry because of possible contamination with salmonella.

Avoid raw eggs and products prepared from them, again to avoid salmonella contamination.

Avoid raw alfalfa sprouts; they may carry bacteria that can possibly cause illness when ingested. They can also cause salmonella and E.coli infections. Those individuals in high-risk situations, such as a weakened immune system should definitely abstain from eating raw alfalfa sprouts. The FDA has also issued such a warning.

Avoid soft cheeses of any variety; these are usually high in cholesterol.

Foods high in sodium content. These foods can be a causative factor for raising blood pressure.

Foods high in cholesterol. These foods tend to clog the arteries.

Foods with caffeine, as these can raise blood pressure as well, and cause the body to become dehydrated. Most colas and carbonated beverages are high in caffeine content. Limit coffee and tea to one or 2 cups daily.

Foods to include in your diet:

Fruits and vegetables should become a staple of your daily diet. Try to get at least 5 servings daily. If this sounds like a lot, it shouldn't. A serving consists of one half a cup of chopped vegetables and one medium sized piece of fruit. When choosing fruits and vegetables, pick those with the deepest colors. The reason it is so important to pick fruits and vegetables is because they are high in antioxidants, such as the vitamins A, C, E and the mineral selenium. Antioxidants are necessary because they prevent cell damage that can cause cancer, heart disease and also acts as a deterrent of the aging process. Whole grains should be another of your diet choices. Whole grains also act to prevent coronary disease and can prevent cancer.

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yourlifefun · 4 years

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20 Popular Diets in 2020

If a diet plan sounds too good to be true—it probably is! And if it sounds unhealthy—it probably is! And if it sounds insanely restrictive and nearly impossible to remain to—guess what? It probably is! There doesn't seem to be hebdomadally that goes by without a flood of people claiming to possess lost a drastic amount of weight thanks to one new-fangled diet or another. While there are benefits to some, many will leave you disappointed or during a worse state than you started. Remember: Your diet should reflect a healthy pattern of eating, not a fast lived weight-loss program.

20. Cabbage Soup Diet

This diet mostly consists of a fat-free cabbage soup, which is eaten two or 3 times a day, in conjunction with a quick list of other foods assigned to specific days (fruit except for bananas at some point, non-starchy vegetables subsequent, and beef and vegetables then, for example).

Bottom Line: "While the soup is simple to make and includes various vegetables, it's a radical diet that's deficient in protein," says Maria A. Bella, MS, RD, CDN. "On the plus side, it does add vegetables to the diet. I'd encourage the soup additionally to regular, balanced meals."

19. Raw Vegan

This diet is extremely almost quite vegan—but additionally, to not consuming any animal products or by-products, nothing consumed are often heated above 104 F. the thought behind not heating foods above this temperature is that you simply maintain the nutritional integrity of the foods you're consuming. However, while this is often true in some cases, some foods are more nutritious when cooked. "Cooking breaks apart fiber and cellular walls and releases nutrients which may otherwise not be available to us," explains Whiteson. "For example, cooking carrots releases beta-carotene and cooking tomatoes releases lycopene and our body is best able to absorb these nutrients when cooked. Cooking spinach makes iron and calcium more available for us to wish in, too." Intrigued

Bottom Line: "I think one should do both: consume cooked and uncooked foods to urge the only of both worlds. One must be very careful to urge in B12, iron, zinc, and omega-3 fatty acids with this diet. Another downside to this diet is that some people eat an excessive amount of fruit and acquire tooth erosion," says Whiteson.

18. Weight Watchers

With Weight Watchers, every food gets a 'SmartPoints value' that's supported calories, saturated fat, sugar, and protein. Just persist with your budget and you'd wish to start out seeing results. The thought is that it teaches you ways to eat and absorb fewer calories without going hungry, allowing long-term results.

Bottom Line: "Weight Watchers is flexible and should work within your lifestyle; no foods are off-limits," says Whiteson. "The only downside is that some people find it pricey and find that counting the points is tedious. Its several different plans to choose from support your goals and thus the web or in-person meeting acknowledged offers dieters a fantastic amount of support."

17. The Zone

With The Zone, your diet is meant to be weakened as follows: 40 percent carbs, 30 percent protein, and 30 percent fat. While no food is completely banned, carbs like bread, pasta, and grains are meant to be treated like condiments so that your diet is predominantly protein and fat. Vegetables and fruits are the mainstays of this diet. It’s extremely low in calories; the recommended daily caloric intake for women is 1,200 calories and 1,500 calories for men.

Bottom Line: "My thought is that you simply will probably go hungry (especially if you exercise) on this diet plan," says Whiteson. "Another downside is that it's a regimented food plan for the day. It claims to hurry up your metabolism but there has been no proof that it does this. While it's great that it emphasizes vegetables and fruit, it's not ideal for long-term weight loss and maintenance."

16. Mediterranean Diet

This diet is based on the traditional diet found in Mediterranean countries. It focuses on vegetables, fruits, whole grains, legumes, lean protein, and oil.

Bottom Line: "This is one of the healthiest diets and also happens to be low in salt," says Whiteson. "The proteins come from lean sources and fewer from meat, which contains much-saturated fat. Wine is additionally allowed in moderate amounts. this is often an exquisite diet for heart health, it's cancer-protective, it's filling, it has been known to lower sign, help with diabetes, decreases inflammation, help with depression, and also happens to be delicious, nutritious, and well-rounded.".

15. Master Cleanse

This is a liquid-only diet that consists of drinking nothing aside from a concoction that blends juice, cayenne pepper, and syrup.

Bottom Line: "You will reduce on this diet but it'll be water weight, lean muscle tissue, and possibly bone, too," says Whiteson. "You will regain it immediately once you start eating a daily diet again. It’s not a long-term solution to losing weight and keeping it off. Also, there is no proof that it detoxifies your body; that's what your liver does!"

14. Golo Diet

Golo could even be a diet supported getting insulin levels normal meaning it purports to help you reduce on a non-crash diet by eating low carb foods that don't raise your insulin level. This diet requires you to urge the Golo diet supplements.

Bottom Line: "Studies show that the Golo diet is no better than an honest basic diet that has regular exercise. It's expensive to buy for his or her supplements, too. Don't waste your money with this one," says Whiteson.

13. Blood Type Diet

Founded on the principles of a naturopathic doctor, the diet recommends plans for each blood type.

Bottom Line: "Although many people swear by this plan, I find that people who follow it have a hard time eliminating certain foods forever. Which I can hardly find a reason to not eat cantaloupe simply because of someone's blood type," says Bella.

12. Military Diet

This diet claims you'll lose up to 10 pounds in 3 days. (Ahem: you recognize what they assert about things that sound too good to be true.) Each of the meals is clearly defined—think 1 cup of pot cheese, 1 hard coddled egg, and 5 saltine crackers for lunch—and all are very low in calories.

Bottom Line: "This could even be a silly, reducing diet that just revolves around a calorie intake of 1,000 calories per day or less," says Whiteson. "You will reduce following this plan but it's lacking in quality protein, fruits, vegetables, whole grains, and good fats! It is a touch just like the diets of the 1950-60s. It is a gimmick."

11. Taco Cleanse

Believe it or not, the Taco Cleanse could even be a real McCoy. supported the book The Taco Cleanse, which comes with five recipes for tortillas and over 35 vegan recipes for fillings, you're meant to eat tacos for every single meal.

Bottom Line: "This is a more quiet comical recipe book; don't let the name 'cleanse' fool you," says Bella. "This isn't an idea that promotes weight loss, which I definitely wouldn't recommend eating tacos and tequila for each meal. The last word goal isn't just to lose the load, but to develop healthy habits for maintenance." We are getting to provides it a further half point, though, just because it's better than numerous of the opposite 1-rated diets on here; if it is a healthy taco, then you're probably eating an honest balance of protein and veggies.

10. South Beach

This diet aims to stop blood glucose spikes for weight loss by counting on lean protein and heart-healthy fiber. It involves different phases to assist you slowly adjust until you reach your target weight.

Bottom Line: "My concern with this diet is when people think that staying within the initial phase will help them rapidly drop those pounds which they never complete the program because they get exhausted timely," says Bella. "It's important to progress through the stages as instructed. Also, note that the initial stage eliminates most carbs so on reduce the cravings, but may leave many active people too weak to exercise."

9. Paleo Diet

This diet focuses on consuming foods that were eaten many thousands of years ago. It's heavy on lean meat, fruits, vegetables, seafood, nuts, seeds, and healthy fats. Dairy, grains, processed food and sugar, legumes, starches, and alcohol should all be avoided.

Bottom Line: "Overall, the diet isn't backed by science and thus the few existing studies aren't conclusive about the advantages of this plan," says Bella. That said, she likes that it eliminates many processed foods and encourages increased consumption of protein and produce, but she notes that it doesn't regulate fat consumption—and the entire amounts of fat consumed find yourself being too high for several females. Calcium deficiency can also be of concern. "We can get all the required calcium from dark leafy greens, nuts, fatty fish, and other foods, but people got to the lookout to include those on the day today. Lastly, there are now many Paleo bars and packaged products, which sorta defeats the first purpose of the diet. I'd suggest counting on real food instead." Whiteson adds that any diet that eliminates whole food groups could even be set up for binge eating and thus the risky all-or-nothing mentality.

8. Baby Food Diet

This plan replaces meals with up to 14 jars of baby food per day. The jars are alleged to be balanced with nutrients and delicate on the gastrointestinal system.

Bottom Line: this might work for the short-term, but the shortage of flavors and texture will make it near impossible to wish care of within the absolute best of the day.

7. Macrobiotic

This diet aims to scale back material consumption and focuses on eating locally grown foods that are in season to limited chemicals within the body. It's high in whole grains, beans, and bean products (think tofu), local and in-season vegetables, soups, sea vegetables, slightly fish, slightly fruit, and a couple of nuts and seeds. Water is that the only beverage allowed.

Bottom Line: "The pros of this diet are that it promotes eating local, organic, and in-season, but it is also very restrictive and doesn't necessarily provide more health benefits than something slightly a touch just like the Mediterranean diet, which can be a smaller amount restrictive," says Bella. "Stress is one among the only predictors of chronic disease, so if you're struggling to urge on such a restrictive diet, it's probably not best for your health."

6. Flexitarian

With versatile combat vegetarianism, a person on this diet will eat mostly vegetarian—but once during a quick time will have meat or fish.

Bottom Line: "An advantage of this diet is that it helps you to include many vegetables and plant protein sources without feeling deprived if you're doing it right," says Bella. "A lot of individuals who eat vegetarian or flexitarian tend to eat more grains, processed carbs, and sugar because there are not any strict guidelines on unprocessed foods and vegetarianism. Incorporating eggs, yogurt, and fish every now then is super beneficial for his or her omega-3s, probiotics, iron, biotin, and essential amino acids that plant proteins won't have."

5. Dukan Diet

This is a four-phase weight loss diet: Attack, Cruise, Consolidation, and Stabilization. It includes many animal proteins and is extremely restrictive with produce and starches within the initial phase. Because the time progresses, more variety is allowed and thus the diet becomes slightly more balanced.

Bottom Line: "The positive aspect of the Dukan diet is that the protein, which has been shown to suppress hunger levels and help preserve lean muscle mass during weight loss. But I worry about restricting complete food groups because the last word results of ongoing, long-term restriction are bingeing," says Bella.

4. Dissociated Diet

With this diet, you'll eat only one quite food a day. For example: at some point only poultry; subsequent day only vegetables without oil or spices; subsequent day any quite dairy product; etc.

Bottom Line: "The issue with this diet is that it claims to 'reshape your metabolism' and 'improve digestion' thanks to the 'food combinations,' however, there's no scientific evidence to repeat these claims," says Bella. "In general, we all know what nutrients are important for overall health which your body requires a selected ratio of carbohydrates, protein, and fat to function optimally and stabilize your blood sugar levels to assist in weight loss. This diet is unbalanced and deficient in essential nutrients. It doesn't put restrictions on saturated fat or refined grains. This pattern isn't sustainable or enjoyable and should cause fatigue because of varying blood glucose levels."

3. The Wild Diet

This diet is analogous to the Paleo diet therein it promotes natural foods that are found 'in the wild.' it had been founded on one man's weight loss journey, during which he found that he had lost weight eating 'the way his grandparents ate,' including high-fat foods and animal products.

Bottom Line: "This may enter terms of weight loss for a few individuals, but it fails to acknowledge the scientific evidence that we all know aids in weight loss while simultaneously promoting health," says Bella. "This diet controversially promotes drinking alcohol, eating fatty meats, salt, protein supplements, and artificial sweeteners like xylitol. While eating this stuff carefully is usually okay, this diet won't be suitable for everybody. »

2. Mono Diet

This diet is defined by eating only one food, like only bananas or only baked potatoes.

Bottom Line: "Just, no!" exclaims Bella. "This diet most famously involves eating only bananas. First of all, one banana has about 110 calories and 30 grams of carbohydrates; that's capable of two slices of bread. Eating quite two bananas every day would put you over the daily sugar limit, consistent with the Dietary Guidelines for Americans. Eating 50 bananas may cause hyperglycemia, sugar spikes within the blood, and eventual weight gain. By only eating one food, you're depriving your body of essential macro and micronutrients and putting your metabolism off balance.

1. Ketogenic Diet

This is a low-carb, high-fat diet that involves drastically reducing carbohydrate intake and replacing it with fat. The quality breakdown is 75 percent fat, 20 percent protein, and only 5 percent carbs. The thought is that this dramatic reduction in carbs will put your body into a metabolic state called ketosis when it'll become more efficient at burning fat for energy.

Bottom Line: "Scientific evidence has proven the ketogenic diet is best for controlling epilepsy in children," says Bella. "It's a high-fat, adequate-protein, low-carb diet that forces the body to use lipids as fuel rather than carbohydrates. This diet isn't beneficial for weight loss because it's high fat and should only be heart-protective if fat is restricted to unsaturated fatty acids and omega-3s. Exercise should even be an area of a healthy lifestyle and thus the Ketogenic diets often leave people too tired and cranky."

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wisepowder · 4 years

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A Comprehensive Overview On Nootropics Supplements Phosphatidylserine

What is Phosphatidylserine?

Phosphatidylserine may sound like a complicated word, but in the real sense, it is one of the commonest compounds that offer nootropic benefits in the body. Having been discovered in the early 1940s by Howard A. Schneider and Jordi Folch, Phosphatidylserine powder (51446-62-9) has become more popular and is one of the world’s most sought after nootropic today.

You will be suprised to learn that Phosphatidylserine is an amino acid derivative and aminophospholipid that our bodies produce naturally. It is a phospholipid that makes up a massive part of the brain. So why would you need to supplement it? Most of the foods we take today may not offer sufficient Phosphatidylserine to the body.

Also, studies have shown that the Phosphatidylserine levels decrease as you age; hence, you have to keep yourself armed with the Phosphatidylserine best source. There are various reasons why you should be taking Phosphatidylserine, including for the proper functioning of the nerve cells in the brain. It also assists in the transmission of messages between them.

Phosphatidylserine as well works as a signaling agent for apoptosis. That is the process of cell death which contributes to an organism’s growth and development.

In the past Phosphatidylserine, was manufactured from cow brains until a health concern arose on its risk in causing infections like mad cow disease. Today, it is mostly made from cabbage or soy.

How does phosphatidylserine work?

So far, Phosphatidylserine has undergone extensive research indicating that it works through the nerve cell membranes. It assists in the optimization of the functions of the cell, including homeostatic, maintenance, and specialized processes that are unique to the nerve cell.

Phosphatidylserine and other phospholipids help in holding the cell membranes together. They are packed side to side, forming a two-layer structure that holds proteins and other membrane constituents in place. Studies done on rodents showed that Phosphatidylserine works by;

Rejuvenating adaptive behaviors, including learning.

It improves glucose utilization and synaptic efficiency in the body.

Reversal of the EEG patterns.

Works by reversing the nerve network decline.

It boosts the nerve transmitters, i.e., acetyl-choline, tyrosine hydroxylase activity, dopamine release, and catecholamine turnover.

It resets lagging circadian and estrus rhythms.

Phosphatidylserine is usually present in every cell type, and although it has proven to work best in the nerve cells, it also helps in improving one’s immunity. That is by facilitating the recycling of old cells. Usually, red blood cells become less rigid, and this makes them incapable of passing through the narrow capillaries, making them need replacement.

Consequently, membrane enzymes transfer Phosphatidylserine from its normal position, which is the inner half of the membrane to the outer half. That acts as a signal to the circulating immune cells to get rid of the aged red blood cells from circulation.

Phosphatidylserine has also been linked with membrane phenomena which are involved in the bone matrix formation, signal transduction in the heart, testicular function and secretion by the adrenal glands.

Does phosphatidylserine help you sleep?

Yes, phosphatidylserine help sleep. Sleep is one of the most valued gifts that you can give to your body. Wondering why? Good sleep leads to greater wellbeing, more happiness, lower disease rate, sharper mental capabilities, and less fatigue.

Although most of us yearn to have a sound sleep, not all of us can achieve that naturally. Today, almost six out of ten people are suffering from sleeplessness and insomnia for at least a few days a week globally.

The bad news is that abnormal sleep patterns could lead to a higher risk of suffering from cardiovascular disease and multiple types of cancer. It could also lead to lower testosterone output and a higher risk of type 2 diabetes.

Well, in a bid to get a cool and a longer nap many people are going for natural ways to improve their sleep quality including maintaining regular sleep times, making their rooms darker and sleeping in cooler rooms. The tricky part is that this may only work for a day and leave you glaring at the roof for the rest of the week. So what do you do?

The Phosphatidylserine sleep benefits are so substantial that you might forget you ever struggled to have a good nap. It does this through the Phosphatidylserine cortisol effect. Cortisol is a chemical produced by the adrenal glands in a circadian rhythm. That means that its production peaks in the morning and that’s what makes you wake up. In the evening, it gradually decreases, giving you some sound sleep.

However, due to the ups and downs in the world we live in today, cortisol levels could stay high for many people. Subsequently, there is desensitization in two parts of the brain; the hypothalamus and the hippocampus which act as cortisol’s shut off valves.

Once the desensitization takes place, the cortisol levels go high up. Phosphatidylserine has proven to re-sensitize the hypothalamus and the hippocampus, which in turn lower the cortisol levels back in line with the circadian rhythm.

What makes it a great option as a sleep supplement is that it is natural (it is not synthesized from human-made chemicals found in the lab). It also works through a natural mechanism which is the lowering of the cortisol levels. All this sets it apart from other human-made sleep medications that may only end up giving you severe side effects and also make you suffer from addiction.

Next time you feel like your sleep is playing games on you; you could try Phosphatidylserine for deep and refreshing sleep.

Is phosphatidylserine the same as phosphatidylcholine?

Both the Phosphatidylserine and Phosphatidylcholine are phospholipids that assist in the formation of the cell membrane. That allows for the transfer of fat and water-soluble molecules hence keeping the membrane flexible, healthy, and fluid. In other words, these phospholipids help in keeping the cells healthy, which translates to healthy overall wellbeing.

Both of them share a function which is to aid in neurotransmitter production, which helps with memory and concentration. This role is very vital, especially as we age as it slows down the decline in the cognitive ability and the risk of dementia.

Although they sound similar, the Phosphatidylserine structure is different from that of Phosphatidylcholine. Phosphatidylcholine adds a positively-charged group that is choline to the phosphate head group of phosphatidic acid whereas phosphatidylserine is made of the phosphatidic acid and a negatively charged phosphate group attached to the serine at the hydroxyl end.

Phosphatidylserine only comprises about 10% of the total cell membrane phospholipids and is mostly situated in the inner monolayer. On the other hand, Phosphatidylcholine is one of the largest phospholipids found in the cellular membranes and could make up to 50% of the total membrane phospholipid composition. It is mostly found in the outer part of the membranes.

What foods are high in phosphatidylserine?

It is good to note that Phosphatidylserine is mostly found in the food that we eat. Some of the common Phosphatidylserine sources include; chicken heart, Atlantic mackerel, soy lecithin, cabbage, egg yolk, bovine brain, and Atlantic herring. If you are not a food enthusiast, then you could save yourself the hustle by buying Phosphatidylserine supplement.

Phosphatidylserine health benefits

Reverse the age-related mental decline

Aging is inevitable, but there is always something you can do to age gracefully. As age piles on us, our mental capability decreases. It is for such reasons that you have seen older adults struggle to live a healthy life. Luckily, you do not have to feel like you are powerless and can do nothing concerning aging.

With the help of Phosphatidylserine, you can improve your language skills, attention, and memory which may have reduced due to aging.

Improve athletic performance

If you are into cycling, jogging, training, or running for long distances, then you can admit that any product that promises to boost your performance could help you achieve your goals fast. In this case, Phosphatidylserine powder (51446-62-9) helps in reducing muscle soreness even after strenuous training. It does this by providing relief to the sore muscles and also reducing inflammation of the joints.

Additionally, Phosphatidylserine offers protection against the increase in the cortisol levels, which frequently occurs due to overtraining. Consequently, you are likely to enjoy more significant physical achievements without feeling all the pain and fatigue.

Helps with depression

Depression is one of the severe illnesses that many people around the globe suffer from. Sometimes it may be characterized by intense sadness and anxiety that seem to take away one’s purpose in living. Although there are many depression treatments, medication is not recommended and only comes as a last resort. What else could you use to reduce the symptoms and treat depression?

Phosphatidylserine is one of the natural supplements that you could use to fight depression. It is said to play a role in the regulation of one’s mood. In a study done on people over the age of sixty-five and who suffered from major depression, those that took Phosphatidylserine in combination with omega-3 fatty acids EPA and DHA three times daily for three weeks, observed improvement on the symptoms.

Aids in memory loss

One of the most devastating things one would undergo as you age is memory loss. It gets heartbreaking when you notice that you now forget even the obvious stuff like your name, what day of the week it is etc. What could you do to stave off memory loss?

Phosphatidylserine has been used in the past to slow age-related memory loss. In 2010, a study was conducted on seventy-eight older adults who had mild cognitive impairment. They were administered with Phosphatidylserine for six months. It was observed that those who had low memory scores experienced considerable improvement in their memory.

Helps in the management of ADHD

ADHD is a disorder that has an impact on the brain and one’s behavior. So far, there is no known cure, but there are several options that could help counter the hyperactive behavior. The Phosphatidylserine ADHD effect has helped in the management of its symptoms effectively.

When taken in combination with omega-3 fatty acids, Phosphatidylserine has proven to aid in the treatment of ADHD, especially in children. A study was done on two hundred children with ADHD, and they were assigned on a fifteen weeks treatment with Phosphatidylserine and omega-3 fatty acids. The results showed that they experienced a significantly higher reduction in impulsive behavior.

Improving thinking ability

Our thinking ability may sometimes become slow due to reasons like age, anxiety, and stress. That does not, however, mean that you sit there and watch your thinking skills and the efficiency of your brain go down the drain; there are ways you could deal with it.

One of the Phosphatidylserine benefits is that it enhances your thinking ability by improving your cognitive brain functioning and by sharpening your thinking skills too.

So if you are looking for a product that will help you with faster learning, sharper thinking, good memory and out of the box problem-solving, then you can trust in the Phosphatidylserine nootropic. It will make you feel like a genius in no time.

Aid in the treatment of Alzheimer’s disease

Alzheimer’s disease is a progressive condition which leads to the degeneration and ultimate death of the brain cells. This disorder is known to cause dementia; a condition that leads to the decline in one’s thinking ability, behavioral and social skills that could result in the disruption in a person’s ability to function self-reliably.

While some of the symptoms include severe memory impairment and the inability to carry out everyday tasks, as usual, the Phosphatidylserine Alzheimer’s effect comes as a new dawn to patients suffering from it. The essential brain nutrient helps in improving some of the Alzheimer’s disease symptoms within six to twelve weeks of treatment.

It has, however, been observed that Phosphatidylserine works best in people with less severe symptoms. After the first sixteen weeks of treatment, this nootropic may not offer any more benefit on the progression of Alzheimer’s disease.

How should I take phosphatidylserine?

What is the appropriate Phosphatidylserine dosage? Is there any risk of taking too much? These are some of the critical questions that many people ask. Since we have already dealt on the Phosphatidylserine benefits, let us learn a little more on how much of this supplement you should be taking every day.

The recommended Phosphatidylserine dosage is 100mg taken three times a day. However, you could play around with the dosage to know what works for you best. The 100mg should be your starting point as you gradually increase the dosage. That will help you understand your reaction towards it before testing the depth of the water with both feet.

Never take more than 500mg in a day as it may increase the chance of suffering from Phosphatidylserine side effects as rare and minor as they may seem.

Phosphatidylserine stack

You may decide to stack Phosphatidylserine with other nootropics to achieve better results. The most popular choices that people prefer to use are pramiracetam and Noopept. That is because they offer different effects from those that Phosphatidylserine give; hence, their combination could give very nice synergistic effects. You could, however, choose any other nootropic that suits you since Phosphatidylserine is safe and well-tolerated in the body.

If you stack Phosphatidylserine, then you may want to use less than 100mg especially if it synergizes well with the other nootropics.

Although some people stack Phosphatidylserine, it doesn’t mean that it is not potent on its own. You could use it purely on its own and still reap the fruits. To get the best out of it, do not take it only when you want to hack your brain, instead, use it with a long term goal of achieving the overall health of both the mind and the body.

What are the side effects of phosphatidylserine?

Phosphatidylserine is considered to be a safe nootropic as many people rarely react to soy-derived supplements. The Phosphatidylserine side effects are, therefore, less likely to occur. They may include;

Trouble while sleeping

Stomach upset

Gas

To prevent yourself from suffering from this, always take the right dosage and avoid drugs that interact with it, e.g., blood thinners, anti-inflammatory medicines, and performance-enhancing drugs or supplements.

Buy phosphatidylserine online

Getting the right Phosphatidylserine supplier can be a hustle, especially if quality is your thing. The fact that 85% of the supplements on the market contain additives makes it even harder to settle for any Phosphatidylserine manufacturer.

There is some little hope left, though. The legit Phosphatidylserine manufacturers that offer nothing else other than excellent quality. It is no wonder all the Phosphatidylserine reviews from our clients have been positive.

Additionally, buy phosphatidylserine supplements online comes with a bunch of benefits. Other than the convenience it will offer you; you can choose the quantity you want in a short period. Why walk around physical stores when your favorite supplement is a click away?

Conclusion

As seen in the article, Phosphatidylserine is no ordinary supplement. It is what every person should be taking for a longer and quality life. With all the benefits it brings on the table, it comes as a surprise that it does not offer all this at the expense of your body’s wellbeing. That means that with the correct dosage, you will never suffer from any adverse effect.

Furthermore, it has undergone a large number of studies; hence, you already know what to expect. Why not try it today and unleash the great potential in your overall health?

References

Kannan, Muthukumar; Riekhof, Voelker, Dennis R. (2015). “Transport of Phosphatidylserine from Endoplasmic Reticulum to Site of Phosphatidylserine Decarboxylase2 in Yeast”. 16 (2): 123–134.

Solomon TM, Leech J, DeBros G, Budson A,. A randomized, double-blind, placebo controlled, , efficacy study of alpha BRAIN® administered orally. Journal of the International Society of Sports Nutrition. 2015;12(S1):P54.

EFSA Panel on Dietetic Products, Nutrition and Allergies . “Scientific Opinion on health claims related to phosphatidyl serine, pursuant to Article 13(1) of Regulation (EC) “. EFSA Journal. 8 (10): 1749.

Jäger R, Purpura M, et al. The effects of phosphatidylserine on the golf performance. Journal of the International Society of Sport Nutrition. 2007;4(1):23

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afashionpoint · 5 years

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How Many Calories are in a Banana?

How Many Calories Are in a Banana?

Whilst eating a banana, the question that comes to your mind may be how many calories are in a banana? Let us figure out. Although it seems a lie, the banana has a calorific value similar to other fruits. One midsize banana provides about 80 calories. The good thing is that it is devoid of fats and refined sugars.

Banana:

A banana is a tropical fruit of greater nutritional and energy value. It has all those nutrition, which are suitable for children, adolescents, athletes and generally people with an active lifestyle who need extra energy input. It is also one of the children's favorite fruits, as it is sweet, as it is very easy to peel. However, at the time of dieting to control body weight, it is one of the first foods that disappear from the kitchen. Bananas (or bananas) can be eaten as a snack with many healthy dishes, such as oatmeal, cereal or wholemeal bread and/or with peanut butter. A small banana counts as a half cup of fruit. The amount of recommended fruit you should consume daily depends on your age, sex, and physical activity. Most adult women need 1 1/2 cups and most men need 2 cups.

Fewer calories than you can imagine: Still confused that how many calories are in a banana? Don't worry, read on. The fact is that this is a myth that a lot of people take all the statements that relate the consumption of this fruit to the weight gain, and automatically restrict it from their diet. But how many calories are in a banana? 100 grams of bananas contribute about 80 calories, so their caloric value is low, it seems superior to fruits like apple, orange or pear. However, a medium-sized banana without skin weighs about 80 grams, while an apple of average weight without skin and pips is around 150 grams; With which, the calories would be 66 and 70 respectively. You just see that a banana has almost the same calories as any other larger fruit. Where is the trick? The mistake is that we usually look at tables that show the nutritional and caloric content per 100 grams of edible portion, ignoring the consumption ration. We eat fruits weighing nearly double to reduce calories and keep the line when you really banana has no place in a diet or weight control, even in the diabetics. Banana: High Power Satiating: If you ask who is satisfied with a small or a piece of apple watermelon, we would see very few, if any, raised hands. Do you like eating two or more bananas in a row? Think about it a little before answering, because the banana has a great satiating capacity and helps to "kill the worms" or please the desire to "pecking". Unlike industrial pastries, French fries or sweetened soda, bananas have a very long-lasting effect on satiety. It is the snack perfect to please hunger and quench our appetite healthily since it is highly digestible and beneficial to the intestinal flora. Although known for its high content of carbohydrates and 0% fat, banana also provides potassium, magnesium, folic acid and vitamins B, C, and A complex, without underestimating the high presence of fiber.

Banana Benefits:

It is a very digestible fruit, rich in components that stimulate digestion so it is very suitable to combat cases of inappetence, including anorexia. If you get to such extreme cases, bananas can awaken the appetite in children who are not hungry, especially when combined with other natural foods, such as apples or grapes, which are very rich and nutritious. They also combine very well with milk, so we have the opportunity to make super smoothies. They are yummy, healthy and very nutritious, trust me or try making it, you will figure yourself. Bananas are very good for the people who are having diarrhea problems, bananas may have an astringent value. A porridge made with banana can be a good way to cut diarrhea in young children. Other beneficial components of banana are to detoxify the body. The banana is a fruit that presents a great wealth of both. Its richness in vitamin C, combined with its rich phosphorus, it is ideal for strengthening the mind. Eating bananas is very suitable for older people or students to increase memory, especially in times of testing. In external use, the bananas, according to the popular tradition, are suitable to eliminate warts. To do this it removes the inner part of the banana skin and rubs on the wart a few times for a week. Banana: Calories and Properties: Bananas are very rich in carbohydrates so they are one of the best ways to nourish our body's vegetable energy. They will be very suitable for the diet of children, who often need food that can satisfy their hunger quickly. Equally for sportsmen or anyone who requires a healthy "snack" at any time.

How Many Calories Are in a Banana?

A banana contains between 55 and 110 calories, depending on its size and weight. Thus, there are lots of calculations on this fruit and the most appropriate caloric value of a banana is as under; Large banana (120 g): 109.35 calories. Medium banana (90 g): 82.01 calories. Small banana (60 g): 54.67 calories. Apart from its weight, the majority of a banana is composed of carbohydrates, which represent 20% of the total. This characteristic makes it a fruit rich in energy ... and in a food that makes doubts to a few people with diabetes, who wonder if they can eat it or not. The answer is clear: banana, like other fruits, is not contraindicated for people with diabetes In addition, as it is so easy to take, peel and eat, and does not have as many calories as you imagined, you can enjoy its sweet and exquisite taste anytime, anywhere. Trust me, by consuming this fruit you will not gain any extra calories, but yes you will be loaded with nutrients. Read Also: 18 Healthy Breakfast Ideas For Kids How Many Calories Are in an Orange How Many Calories in a Hardboiled Egg? 5 Fresh Fruit Juices for Weight Gain Read the full article

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