5 Food Panaceas For Diabetes That Amaze You

The most decisive measure to be safe and secure from all kind of diseases is the intake of healthy foods. A healthy diet not only provides you with the essential nutrients, vitamins, minerals, and fiber but also it keeps you protected against various diseases and conditions such as diabetes, stroke, heart diseases, and cancer. The diabetic patients usually search for meal plans that consist of food that has balanced insulin levels. The perfect meal plans help diabetic patients to maintain their blood glucose levels, blood pressure, and cholesterol levels.

There are various foods that contain a high amount of nutrients and low-glycemic load that is flawless for the diabetic patients. Intake of healthy food can help patients to improve their conditions without medications.

The healthy lifestyle changes and certain healthy foods help in managing blood glucose levels of the people diagnosed with diabetes. Foods that contain healthy fats, low glycemic levels, the protein of high quality, natural sweeteners, and low glycemic fruits are extremely helpful for the diabetic patients because it protects them by reducing the risk of complications related to diabetes.

Here are some food ideas enlisted below that can help the diabetic patients to reduce their complications.

  1. Leafy Green Vegetables
Image source: http://www.livestrong.com

Higher consumption of leafy green vegetables, cruciferous vegetables, and other green vegetables are the essential foods for the prevention of diabetes. The leafy green vegetables such as spinach, kale, and collard consist of lower levels of calories and carbohydrates, therefore, it is an optimum choice for reducing the risks related to diabetes.

Also, broccoli is considered as an anti-diabetic food. Broccoli consists of a compound called sulforaphane that improves the blood sugar levels. Green vegetables are usually associated with lower levels of HbA1c. Therefore, incorporating a handful of leafy green vegetables into your dishes such as in falafel can be very helpful. You can have this healthy falafel at Falafel Operation Dubai.

2. Nuts

Image source: https://www.drfuhrman.com

Nuts are considered for efficiently preventing the development of insulin resistance because they consist of lower levels of glycemic load. Nuts including almonds, walnuts, cashews, and pistachios are a great source for preventing high cholesterol, diabetes, and glucose intolerance.

Also, the walnuts consist of alpha-linolenic acid, L-arginine, vitamin E, fiber, and omega 3 fatty acids that have anti-diabetic, anti-cholesterol, and anti-inflammatory properties. Almonds, pecans, and walnuts also consist of healthy fat and help to lower the levels of bad cholesterol because they consist of unsaturated fats.

Nuts consist of all the essential vitamins and minerals that are required for the healthy body including, manganese, phosphorus, iron, chromium, potassium, magnesium, and calcium. Therefore, it is important to incorporate nuts into your healthy diet in order to prevent diabetes.

3. Sweet Potatoes

Image source: http://lcmhealthnews.org

Sweet potatoes are a great option for the diabetic patients because it is packed with all the essential nutrients. Sweet potatoes consist of the protein of high quality similar to the eggs. It also consists of low carbohydrate content that is perfect for the diabetic patients. It consists of high level of carotenoids and is filled with vitamin E, fiber, vitamin C, and copper.

Also, it is much lower on the glycemic index scale, therefore, it is great for the diabetic patients because it helps in maintaining the blood sugar levels of the body. Moreover, it consists of sufficient amount of dietary fiber that further helps in balancing the blood sugar levels.

Therefore, sweet potatoes are considered a superfood for the diabetic patients because it helps in stabilizing the blood sugar levels by reducing the insulin resistance and also, it reduces the levels of bad cholesterol present in the body.

4. Fish

Image source: https://www.sportsandspinalphysio.com.au

Fish is considered to maintain the blood sugar levels of the body because it does not contain any carbohydrates. Fish consists of the protein of high quality. Also, it consists of adequate amounts of healthy unsaturated fats.

Fish is considered best for the diabetic patients because there is an absence of unhealthy unsaturated fats, cholesterol, and trans fat. Fish falafel from street food Dubai is the greatest source of omega-3 fatty acids that is considered healthy for the heart and also helps in reducing the complications related to diabetes.

The fishes that consist of high levels of omega-3 fatty acids includes salmon, mackerel, trout, Albacore tuna, and herring. Also, fishes help in elevating the levels of good cholesterol in the body.

5. Blueberries

Image source: http://diabetes-mellitus-info.com

Blueberries are considered to lower the risk of diabetes because they are rich in flavonoids. The intake of blueberries results in reducing the insulin resistance and improves the sensitivity of insulin.

Blueberries manage the blood sugar levels by increasing the production of energy through the processing of glucose which helps in fighting against Type -2 diabetes (Reference: http://www.livestrong.com). It reduces the incidence of diabetes efficiently because the blueberries are low on the glycemic index scale. Blueberries consist of all the healthy components such as phytochemicals, fiber, and antioxidants, therefore, it is considered a great option for the diabetic patients.

Portobello Mushrooms Stuffed With Cauliflower Couscous

This vegetarian dish is perfect for lunch ?

Ingredients:

  • 2 Portobello mushrooms
  • Half cauliflower
  • Bunch of fresh parsley
  • 1 tablespoon canola oil
  • 1 tablespoon milled golden flax seed
  • 1 teaspoon cardamom
  • 1 teaspoon sweet red pepper
  • 1 cup cashew nuts
  • Half a cup dried cranberry
  • Half a cup raisins
  • Salt for taste

Directions:

  1. Heat the oven to 200 degrees Celsius (400 degrees Fahrenheit). Wash and cut the cauliflower into smaller pieces. Put it into oven for 15 minutes (keep checking if it isn’t burning and flip it after every 5 minutes). Don’t turn off the oven – you will need it for later.
  2. Meanwhile chop the whole parsley and cashew nuts.
  3. Take the roasted cauliflower out of the oven and let it cool down.
  4. Grate the cauliflower into the bowl. Add parsley, oil, cardamon, sweet red pepper, cashew nuts, dried cranberry and raisins. Add salt for taste. Mix everything finely.
  5. Wash mushrooms, cut the mushroom legs off, smear mushroom hats with oil and add a little salt on both sides.
  6. Put the couscous into the mushroom hats and sprinkle with flax seed on the top. Put it into heat resistant dish (without cover).
  7. Bake it for around 15 minutes.

Enjoy your meal!


Follow Weronika on her blog, Blue Sugar Cube!

Spinach Pancake Recipe

A few months ago I was the kind of girl who liked fast-food and easy meals. Even with type one diabetes, I always enjoyed to eat these foods, and my blood glucose didn’t liked that. One day my best diabuddy spent a season staying at my house and she was the opposite of me. She likes everything green and healthy! Her bg is so wonderful that made me a bit jealous.
She challenged me to eat like her for the week and see the results on my body and on my bg, and I did. It was shocking! I actually liked to live like that. Eating heathy food helped me control my diabetes and my weight better! In 1 month I lost almost almost 8 pounds!
The secret is to make the foods that you like, but with the right and healthy ingredients! That’s how I created this delicious spinach pancake recipe! I hope you all like it!
Ingredients
  • 5 tablespoons of flour of your preference (whole, oats, etc.). I used oat flakes!
  • 2 tablespoons of chia
  • 3 eggs
  • 150ml of milk
  • 1 teaspoon of coconut oil
  • 5 sauces of spinach
  • Salt to taste
Directions:
1st part
  1. Beat the flour with the chia in the blender first until forming a mixed flour.
  2. Add eggs, milk and coconut oil. Beat until smooth.
  3. Chop the spinach into small pieces (If you have a chopping device, it is very useful).
  4. Add the chopped spinach in the blender and salt.
  5. Beat for 1 minute.
2nd part
  1. In one form, grease the frying pan with a minimum amount of oil.
  2. Put some of the dough in the skillet and when it is ready on one side, turn to cook the opposite side.
  3. Fill with the filling of your preference.
Total Portions: 5
Total Carbohydrates: 50
Carbohydrates per portion: 10
Have a great meal!

Vegan Zucchini Chocolate Cake

What you’ll need:

Cake:

  • 280g shredded zucchini
    150g coconut oil
    260g spelt whole wheat flour
  • 100g coconut sugar
  • 1 tbsp vanilla extract
  • 1 tbsp baking powdrer
  • 3 tbsp chia seeds
  • 3 tbsp unsweetended cocoa powder
  • 1 tsp cinnamon
  • a pinch of salt

Chocolate topping:

  • 150 g dark vegan chocolate
  • 1 tsp coconut oil
  • 200 g coconut milk

Instructions:

  1. Preheat the oven to 200 degrees celsius
  2. Wash, peel and shred zucchini
  3. In a large mixing bowl, whisk together all the ingredients for the cake
  4. Line the baking form with parchement paper
  5. Evenly spread the cake mixture in the baking form
  6. Let it bake for 20-30 minutes (Tip: Use a toothpick & insert it into the cake. If it comes out clean, the cake is ready to be taken out oft he oven)
  7. Let the chocolate melt over low heat, then add the coconut milk and oil and stir together until well combined
  8. When the cake is ready, take it out of the oven and let it cool down completely – then evenly spread the chocolate topping, leave it to set and cut the cake into squares.
  9. Enjoy! ?

The Perfect Paleo Waffle

When Saturday and Sunday roll around, I love waking up and making waffles; they are my favorite weekend treat. Having little bite-sized pieces makes my sense of creativity feel endless- from dipping it in dark chocolate to adding a variety of fruit to my new favorite or sprinkling any type of nut spread. My current obsession is any nut butter from Wild Friends. If you have not heard of Wild Friends, I suggest checking them out my favorites are Chocolate Almond Butter, Cinnamon Raisin Peanut Butter, and Chocolate Coconut Peanut Butter.

These are the only flavors I have tried and I LOVE them all so much, I simply cannot choose between them. If you have not had Wild Friends, I suggest trying them and letting us know which flavor is YOUR favorite. If you have, can you give us suggestions as to which flavor we should try next?!

Ingredients:

  • 3 egg yolks
  • 3 egg whites
  • ¼ cup coconut or nut milk
  • 1 cup gluten free flour (substitutes; almond or brown rice)
  • 1 teaspoon maple syrup
  • 2 tablespoons coconut oil, melted
  • Pinch of salt for taste

Toppings:

  • Wild Friends Chocolate Almond Butter
  • Strawberries
  • Blueberries

Directions:

  • Preheat the waffle iron
  • In a medium bowl, whisk the egg yolks and milk or choice
  • Add in flour and pinch of salt. Combine until smooth, once smooth add in the coconut oil
  • Whisk egg whites for roughly one minute
  • Combine egg whites and batter until smooth
  • Add maple syrup, mix well
  • Scoop desired amount onto a preheated and greased waffle iron
  • Cook until golden

Prep Time: 10 mins
Cook Time: 10 – 15 mins
Total Time: 20 – 25 mins
Serving Size: 4
Calories: 320

The Absolute Best Matcha Lattes

I used to be an avid cappuccino drinker until I met my match-a.

My first encounter with matcha was a few years ago when I was working down in the West Village. The cutest little cafe, Chalait, had just opened up on West 4th and I had to give it a try. I fell in love. So, I started to learn more about matcha. Matcha is a powdered form of green tea. When you drink matcha (as opposed to drinking a regular cup of green tea) you are actually drinking the tea leaves instead of infusing it in the hot water. And there are so many benefits. It is an immune booster and a stress reducer. It is rich in antioxidants, detoxifies the body, boosts the metabolism, improves concentration, lowers cholesterol, and gives you more energy than that usual cup of coffee. In fact, matcha has more caffeine and nutrients than coffee, without giving you the side effects that often comes from coffee.

I’ve since drank matcha lattes all around New York City and thought it wouldn’t be fair not to share my three favorites. Here we go!

Chalait
NoMad & Chelsea

Chalait NoMad

Yes, my first matcha is still one of my favorites. The location down in the West Village has since closed, but they have opened up two new spots: one in NoMad and one in Chelsea Market. The NoMad Chalait is a bit smaller and has a smaller food menu, but it is equally as cute, and perfect if you want to be in and out.

They use their everyday ceremonial grade matcha for their matcha lattes, which they describe as “the perfect go to for those new to matcha and looking to start exploring its great taste and numerous benefits. It is smooth and mellow with the taste of bittersweet chocolate and slight sweetness.” There is no added sugar, and it is absolutely delicious.

(Pro tip: if you are hungry get the avocado toast!)

Matcha Cafe Wabi
233 East 4th Street

Matcha Cafe Wabi, Alphabet City

If you are always on the go like me, this is the best place to grab a quick to-go matcha latte. But don’t walk too fast or else you might miss it! Matcha Cafe Wabi also feels the most authentic to me. The music is calming, the Japanese staff is welcoming and kind, and they make their own delicious matcha pastries including matcha cookies, matcha muffins, and gluten-free matcha bars.

Their standard matcha latte is lightly sweetened and made with a little bit of heavy cream. If you opt to skip out on the heavy cream in favor of a lighter option, I suggest ordering the vegan matcha latte with almond milk. Ask for it with no sugar.

Vegan Matcha Latte

(Pro tip: this place is very small, and busy on the weekends. They are quieter on the weekdays, which might be your best bet to drop by.)

Sweethaus
135 Metropolitan Avenue, Williamsburg

Sweehaus, Williamsburg. Photo Cred: Yelp

Sweethaus is one of my favorite cafes in Brooklyn. It is actually a cupcake cafe, and they don’t advertise their matcha at all, so getting a matcha latte here is kind of like a hidden gem.

The atmosphere can’t be beat. They have the cutest marble tables, great music, and a chill espresso bar. It is a great place to sit and get work done or meet someone for a tea/coffee. Their matcha comes from Harney & Sons teas, and they make their matcha lattes with almond milk. It is sooo good. Come for the tea, stay for the vibes.

Sweethaus, Williamsburg

Enjoy, and let me know if you have some must-try matcha faves!

 

 

 

Spice Up Your Coffee: Preservative-Free Homemade Coffee Creamers And More!

For some, a hot cup of morning coffee is the best part of waking up. It gets even better when delicious creamers are added to the mix. They are perfect for savoring seasonal flavors while lightening up your java. But when store-bought creamers boast a full roster of mysterious ingredients, you might be wondering if there is a healthier option.

This is where homemade coffee creamer recipes come in. By making your own, you can have full control over the ingredients. Moreover, you can adjust the flavors to fit your preferences and dietary restrictions. And with dairy-free foods becoming increasingly popular, it is worth checking out the list of nontraditional possibilities. To top it off, homemade coffee creamers are budget-friendly, healthy, and easy to make. Read on to learn how to do it yourself.

All About Nondairy Milks

In recent years, nondairy milks have become the highlight of the food industry. This surge in popularity is a result of increased consumer knowledge across several areas. People are learning more about the dairy industry and traditional production practices. Additionally, the health benefits of no-dairy alternatives have garnered significant attention. Consumers are embracing different types of diets, lifestyles, and preferences. Many are also acknowledging the prevalence of lactose intolerance, a condition impacting more than 65 percent of the world’s human population.1 Some individuals are allergic to dairy or simply do not like the taste. Thus, the industry has begun to focus on milks created from sources other than mammals.

Currently, the most popular nondairy options are soy, coconut, and almond milk. Many cafés and restaurants keep these options in stock. Other versions include cashew, rice, and pea protein milk. Unsurprisingly, these nondairy milks taste different from traditional cow’s milk. Each has a distinctive flavor that may take some getting used to. The consistency and color may also differ. And since these alternatives are specialty milks, the price points are often a bit higher. However, for most consumers, this is a decent trade-off for the nutritional value and dietary accommodations. It also makes it easier to enjoy foods that typically call for dairy – examples include oatmeal and milkshakes. And if you’re a coffee drinker, you’ll be happy to know that flavored creamers can also be made in the same way with nondairy milks.

How to Make Homemade Coffee Creamers

Store-bought creamers might be inexpensive, but they come with a price that doesn’t have to do with money. Often, they are full of preservatives, processed sugars, and sodium. Commercial creamers are typically dyed with artificial coloring; flavoring from real ingredients is seldom used. Luckily, you can make coffee creamer right in your own kitchen.

How To:

Over medium heat, combine 2 cups nondairy milk and 2-4 teaspoons of brown sugar, honey, or maple syrup in a stainless-steel pot. Feel free to adjust the amount of sweetener per your preference. Continue stirring until the liquid is uniform. Keep a close eye on the creamer to make sure it doesn’t boil. If you are making a flavored variation, simply mix in the additional ingredients indicated by the recipe.

Cinnamon Vanilla Creamer

This simple version brings together two classic favorites. The finished product will offer a medley of warm and cozy flavors that complement the best notes of coffee.

  • ½ teaspoon cinnamon
  • 1 tablespoon vanilla extract

Pumpkin Pie Creamer

Embrace the best of autumn with this pumpkin pie version. This is a perfect quick fix when you’re craving a pumpkin spice latte. If you want to use the freshest ingredients possible, swap out the canned pumpkin with fresh butternut squash puree. The flavor is practically identical.

  • 2 tablespoons canned pumpkin puree
  • ½ teaspoon cinnamon
  • ½ teaspoon nutmeg
  • ½ teaspoon pumpkin pie spice
  • 1 tablespoon vanilla extract

Peppermint Vanilla Creamer

Take it up a notch with a generous dose of mint flavor. It’s an excellent way to create a holiday-inspired beverage on a chilly morning. Top it off with coconut whipped cream and dark chocolate flakes for a luscious treat.

  • 1 tablespoon peppermint extract
  • 1 tablespoon vanilla extract

Hazelnut Chocolate Creamer

Hazelnut is a classic creamer flavor that can be enjoyed all year round. You can also use almond extract instead of hazelnut for a slightly different taste.

  • ¼ cup dark chocolate chips
  • 1 tablespoon hazelnut extract
  • ½ tablespoon vanilla extract

Nontraditional Sweeteners

If your taste buds are craving more, you can add another sweetener. The traditional choice is white table sugar. These days, however, cafés and restaurants cater to consumers’ need for alternative options. For example, raw sugar is commonly available for people who want the most natural option possible. This sugar is the most earth-friendly as it requires the least processing and chemicals. Brown sugar, which contains molasses, boasts a distinct flavor that some love. Low-calorie artificial sweeteners such as Splenda and Equal have also become increasingly common. And while there have been debates regarding the safety of these synthetic sugars, they are widely available at food establishments.

Clearly, there are many choices out there. But when you are making a homemade coffee creamer, it’s likely that you also care about your sweetener of choice. If you want to leave room for experimentation, prepare your creamer with less sweetener than the recipe calls for. This way, you will have the space to adjust the taste with each cup.

Keep it simple with all-natural alternatives. Honey is simple, healthy, and tasty. Buy local honey whenever possible; it’s an easy way to support local beekeepers.

Agave nectar is sweeter than honey and doubles as an excellent option for vegans. Molasses does not have as many calories as white sugar and offers a distinctive taste that is adored by many. You can even opt for dairy-free butter made of olive or coconut oil. This new substitute has stolen the spotlight as a healthy choice that creates a creamy, luscious consistency. Maple syrup is another unique alternative. It is extremely high in sugar, however; it’s a good idea to use sparingly and mindfully.

As you can see, coffee offers ample room for customization. Don’t be afraid to play around with ingredients until you find a combination that works for your taste buds, preferences, and lifestyle. It’s a delicious way to bring out the best in every cup of coffee.


Original Article by PartSelect Lifestyle Blog

Written by Kirsten Nunez

PB&T Chocolate Pudding

If you live on the East Coast, chances are you are recovering from a snow day this morning. For us, there is no better time than a snow day to try out a new recipe! Besides, if you are going to stay in and cuddle up on the couch, why not make something sweet and healthy to indulge in?

Check out this recipe for my PB&T Chocolate Pudding, straight from “The Everything You Need To Know About Diabetes Cookbook!” The book features 70 healthy and delicious recipes to help you control your diabetes and weight loss, and I also help you navigate the key challenges of living with diabetes. Buy it here now!

Silken tofu gives this pudding body, and it adds protein too. Don’t worry, the addition of the cocoa powder and peanut butter means that no one will know you snuck in the tofu.

1 lb (450 g) silken tofu
1/3 cup (30 g) unsweetened cocoa powder
¼ cup (60 ml) maple syrup or agave nectar
1 tablespoon vanilla extract
3 tablespoons peanut butter

Serves 4–6 

  1. Combine all the ingredients in a food processor or blender and blend until smooth.
  2. Pour the pudding mixture into mini cups or bowls and enjoy.

Per serving (if serves 6): 216 kcals, 12.5 g fat (3.3 g saturates), 15.9 g carbohydrate (11.2 g sugars), 10.2 g protein, 2 g fiber, 0.2 g salt


Recipe from The Everything You Need To Know About Diabetes Cookbook by Dr. Karin M Hehenberger, MD, PhD (CICO Books, $19.95) Photography © CICO Books

10 Health Benefits of Apples – Proven by Science (+ 5 Delicious Apple Recipes)

Apples are popular not just because of their simple, delicate flavors. While apples are delicious, and can span from very sweet to incredibly tart, they are also incredibly healthy.

Apples are loaded with healthy phytonutrients, vitamins, minerals and antioxidants. Phytonutrients are plant-based compounds that can only be obtained through eating fruits and vegetables. They’re typically very good for your immune system. Vitamins and minerals give structure to our bodies and the systems operating within. Antioxidants help our body function more efficiently and prevent oxidative damage, which is what makes us age.

apples-490474_640

Apples have been hailed for helping heal the body for centuries, but scientific method has only recently been able to extensively study the fruit. Many of the most important claims made about apples turned out to be true.

Apples can help with anything from repairing damaged tissues that can impair strength or vision, to maintaining a proper electrical current to the brain so it can communicate effectively.

Apples can help with anything from repairing damaged tissues that can impair strength or vision, to maintaining a proper electrical current to the brain so it can communicate effectively.

A particular nutrient of interest in apples is vitamin C. Scurvy – a deficiency of vitamin C – is a disease that often conjures images of swashbuckling pirates with missing teeth, bad gums, and scabbed arms. These are all symptoms of vitamin C deficiency, which often happened to seamen on long voyages when deprived of fresh food.

Why is vitamin C so important?

What’s the good thing about knowing the symptoms of scurvy? Almost everything vitamin C deficiency causes, can be reversed and, in healthy people, made even healthier – simply by eating a good supply of the vitamin Vitamin C. Vitamin C is a powerful antioxidant and is responsible for a lot of the health benefits you’ll find in apples – stronger grums, healthier skin, and strong teeth just to name a few!

Considering apples are incredibly well-known for being healthy, it’s surprising how few nutrients they have in them. A lot of their nutritional value is from the single, potent vitamin/antioxidant that is vitamin C. Unfortunately, a huge number of people in modern society are deficient in vitamin C. 15 percent of the population in the United States is classified as deficient in vitamin C!

Also known as ascorbic acid, vitamin C is one of the most well-known and commonly studied vitamins on the planet. It is responsible for a vast number of health-bolstering effects, and can even function on its own as an antioxidant.

Antioxidants prevent the symptoms of aging by fighting oxidative damage, which occurs during natural periods of stress. Oxidative damage gradually reduces the function of organs, tissues, and cells, causing the slow degradation of the human body.

Preventing this oxidation is the key activity – and appeal – of antioxidants. They fight the underlying cause of pretty much every type of natural aging, and can greatly extend the human lifespan. Vitamin C, in particular, is good at

  • Bolstering the strength and improving the appearance of your hair
  • Increasing the health of your teeth and gums
  • Strengthening your skin, making it appear young and healthy
  • Increasing the speed with which your body heals injuries

While apples have an impressive amount of vitamin C – around ten percent of our daily value per apple – and fiber – almost 4 grams of insoluble fiber, and half a gram of soluble – they’re also impressively low in other nutrients. They only have trace amounts of the B complex, biotin, vitamin E, chromium, copper, and potassium. The amount of these nutrients present isn’t enough to bother supplementing apples to fix a deficiency.

Antioxidants in apples and their effects on human health

It’s not just vitamin C that helps your body ward off the unpleasant symptoms of scurvy. You may wonder how else apples can help you, if their main nutrient is only vitamin C?

Despite having a very small profile of nutrients and minerals apples have a ton of components that bolster our abilities as humans. These aren’t vitamins and minerals, though – most of them are antioxidants.

  • Polyphenols

Polyphenols are divided into two subtypes – flavonoids and non-flavonoids. Many of the polyphenols in apples are found in the skin – so make sure you don’t peel them before eating them, or you’ll be peeling off a lot of the health benefits!

Apples are responsible for about a fifth of the total polyphenols consumed in the United States. Among apple’s polyphenols are

  • Quercetin glycoside, responsible for fighting atherosclerosis and maintaining healthy blood pressure and blood sugar.
  • Phloretin glycoside, another flavonoid commonly found in all varieties of apples, helps the body’s immune system function and helps excrete waste effectively and efficiently.
  • Chlorogenic acid speeds up your body’s metabolism while simultaneously slowing the absorption of fat, making it an ideal antioxidant for people hoping to lose weight.
  • Epicatechin is an antioxidant capable of mimicking insulin and can consequently improve heart health and help fight against diabetes.

Different varieties of apples will have different antioxidant capacities. Of these different varieties, even individual batches will have different amounts. It’s possible to pick-and-choose different types of apples for the specific types of antioxidants that you require for your own personal choice of diet.

The variance of antioxidants will not differ too drastically, so you can be sure that the health benefits listed below will apply to most – if not all – apples.

Here are the 10 health benefits of apples, as backed by science.

  1. Apples can help you lose weight
  2. Apples can reduce LDL cholesterol
  3. Apples can improve mental health and intelligence
  4. Apples can prevent heart disease
  5. Apples can help you breathe better
  6. Apples can fight different types of cancer
  7. Apples can prevent diabetes
  8. Apples help bolster the body’s immune system
  9. Apples are potent anti-inflammatory agents
  10. Apples can fight allergies

To read more in-depth about each of the listed benefits above, and to learn some delicious apple recipes, click here.


Don’t forget to follow us on Instagram, Twitter, and Facebook, and use the hashtag #CookingThroughLyfe to show us your healthy recipes!

My Go To Stretching Routine

I thought I would share my go to stretch routine. I do this after any type of workout in order to lengthen my muscles, maintain flexibility, and to ease the delayed onset muscle soreness (DOMS) that is bound to make an appearance the next day.

If you want to follow along, I would recommend a short pulse raiser to start. Jogging on the spot for a few minutes should prepare you. Let me know what you think?

Rowena x

I’d love to connect with you on Twitter, Instagram and Youtube.


Check out more workouts and posts by Rowena on https://www.type1active.com/

Almond Joy Date Bites

I consider medjool dates my best friend. Not only do they taste like candy, they satisfy my craving for chocolate. They are packed with bone strengthening-minerals, filled with triglyceride-lowering antioxidants. This recipe is key to helping curve my candy cravings.

almondjoydates1

What you’ll need:

  • 1 cup Dates
  • 1/4 cup unsweetened Coconut
  • 1 cup Almonds
  • 2 tablespoons Cacao powder
  • 1/2 tsp Vanilla extract
  • Pinch of sea salt

almondjoydates2

Prep Time: 10 mins
Total Time: 10 mins
Serving: 5 (3 bites per serving)
Average Calories per Serving: 250 calories

Directions:

  1. Add the dates to the food processor and process until they have broken up and formed a ball if the consistency seems dry add ½ tbsp. at a time until desired consistency.
  2. Add the almonds, cocoa powder, vanilla extract, unsweetened coconut, and sea salt.
  3. Process until all parts are evenly blended and the mixture forms into a ball again.
  4. Remove mixture from the food processor and roll into roughly 15 bites
  5. If desired, roll each ball in the shredded coconut.
  6. Keep refrigerated

Cutting Carbs To Get Healthy + Lose Weight

When you are looking to get healthier, one of the most effective strategies is to start cutting carbs from your diet. In fact, most of today’s popular diet trends like the Atkins or paleo diet call for just that. Read on to find out why cutting carbs to lose weight could be the best choice to successfully reach your weight loss goals.

How Carbs Hinder Your Diet

In today’s modern society, most of us pack our daily meals with pasta bowls and freshly baked loaves. They make cheap and convenient meals that suit all taste buds.

The problem is, our modern diets are having a detrimental effect on our society. According to the Centers for Disease Control and Prevention (CDC) 66% of Americans are overweight, 33% are obese, and those numbers are continuously rising each year.

It’s clear from these results that our current grain-filled diets are not the way forward if we want to live fit and healthy lives. Grains are made from carbohydrates which are broken down into glucose (sugar) in the body. This glucose should be used as energy. However, any excess glucose is instead stored as fat.

When your diet is packed with high glycemic grain foods and sugar, your body is continually in fat storage mode. This means your body never has the opportunity to use your stored body fat as fuel. These stored triglycerides are normally found around the waist. So if you’d like to reduce your waistline, you can start by reducing your refined carbohydrate intake.

Although the idea of cutting out carbs completely from your diet may seem drastic, there’s a lot of research supporting this type of change. Numerous studies have shown that switching to a ketogenic (zero sugar) diet can actually have positive results on a number of diseases, even in cancer patients.

Which Carbs to Cut

When we talk about cutting carbs there are four main types of food to avoid.

  • Bread and Baked Foods

If you want to be healthy, bread and bakery foods are the first things you need to cut from your diet. These kinds of foods will usually have the strongest effect on your blood sugar, therefore, increasing the production of insulin, the hormone responsible for fat storage.

  • Wheat Pasta

Pasta that is made from wheat is another culprit of spiking fat-storing insulin. Filling up on a big bowl of pasta in the evening is the quickest way to pile on the pounds.

  • White Rice

Although rice doesn’t have the same gluten issues as wheat, it does raise your blood sugar enough to promote fat storage, especially if eaten regularly. Believe it or not, Japanese sumo wrestlers have bowl after bowl of white rice in order to fatten up. Unless you want to look like them, it’s best to cut down on rice or at least switch to brown rice for an occasional treat which is a healthier alternative.

  • Potatoes

If you’re looking to get healthy and lose weight, it’s a good idea to avoid potatoes for a while. This is because they have one of the strongest effects on blood glucose levels of any vegetable. Although good quality steamed organic potatoes are filled with healthy essential nutrients, most people get their potatoes in the form of french fries or chips, which are most definitely to be avoided.

Which Carbs Can You Keep?

Like most things in life, not all carbs are created equal. Although you should remove all refined carbs from your diet if possible, many high- fiber fruits and vegetables are a natural source of carbohydrates.

The fact is, when you cut back on grains and sugar and start getting your carbohydrates from high-fiber vegetables, your body will naturally begin accessing its stored fat as fuel. Simply changing your fuel source makes getting healthy (and losing weight) a much simpler process.

Ideally, you want to be reducing your daily carbohydrate intake to around 50 to 80 grams per day. Doing so will give your body the opportunity to utilize stored fat you have accumulated. Without any other changes to your diet or exercise regime, you will be on the right track for weight loss.

Conclusion

When looking to start a healthier lifestyle and lose weight and keep it off long term, adjusting your meals to no longer center around carbohydrates is the way to go.

Packing your plate with healthy protein from organic sources like turkey, chicken or eggs, accompanied by a mix of flavorsome veggies like pumpkin, bok choy, eggplant, and kale is a great way get the most flavor and nutrition from your food.

As let’s face it, how much flavor does a bowl of plain white rice offer anyway?

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