Greens and fresh fruits cover a pivotal part of a health-savvy individual’s regular diet. But far from the ordinary merits obtained from these foods, notably the many vitamins and minerals, studies seem to be giving those who prefer salads yet another reason to eat more greens. A new research done at the University of Otago in New Zealand appear to show that psychological wellness can be enhanced in under two weeks by just eating more of these diets.
According to those who oversaw the entire study, young adults whose meals comprised more of the many vegetables and fruits exhibited an impressive increase in a boost in motivation and vitality. The same is true according to renowned nutritionists in the US who recommend consumption of at least two cups of fresh fruit or vegetable juice daily for two weeks. But it is much, more important to mention the reason behind the revved up mental wellness.
A cup of freshly blended fruit drink is equal to eating a half a grapefruit or one large orange. Consequently, a glassful of vegetables is equivalent to a large red pepper or a baked sweet potato. Of course, both foods supply all the essential nutrients needed by the body for optimal performance.
These two healthful diets are extremely helpful in fighting common ills including cancer, stroke, heart disease and stroke. If you are working towards eliminating excess kilos and fats, freshly blended vegetables and fruits should also form an integral part of your diet. The same goes if you have diabetes or a vegan who seemingly can seem to shake off cravings.
So, what is the relationship between the increased synergy, motivation and vitality and the increased fruit and vegetable intake?
Over the recent years, calls for the consumption of organic foods have been growing vehemently. It is partly because of the scientific revelations that a large intake of the many different fruits and vegetables enhances mental health. But consider the following study:
Researchers working towards understanding more about this phenomenon decided to assemble 171 students aged between 18 and 25 years. The students were divided into three groups comprising: those with their healthy eating patterns, a group handed two additional servings and the final one who were given prepaid produce vouchers.
At the start of the experiment, every student was subjected to various psychological assessments centered around the mood, vitality, motivation, stress and anxiety. And, the study began with the third group getting regular texts asking them to eat fresh fruits and vegetables. The test went on for two weeks, and the experiment ended with each member tested against their respective findings recorded before.
Now, the findings.
The participants who strictly consumed the extra fruits and vegetables (3.7 more servings daily) exhibited greater improvements in psychological wellness. In particular, every individual within the winning group showed an increased flare of vitality and motivation. Surprisingly, students belonging to the two other groups exhibited no notable improvements, despite some of them eating fresh fruits and vegetables during the 2-week period.
Funny enough, participants belonging to the two separate groups didn’t fare well in their fights against stress and anxiety. But as part of the findings, researchers noted that the 2-week study period might not be ideal enough to make the results wholly conclusive. This is because most of the studies on dietary patterns are frequently longitudinal and concrete results are only possible after a far much longer time frame.
But when all’s said and done, anyone looking to increase their natural psychological wellness should enhance their regular intake of fruits and vegetables. Personal delivery is even better, instead of depending on ready-to-drink juices and vegetable foods sold off the counter.
What You Need To Know About Tiger Nuts (Atadwe)
In Ghana here, majority are fascinated with tiger nuts for reasons best known to them. Many have it that Atadwe as it is called in Twi helps to solve erectile dysfunction and most traditional healers apparently recommend this to their patients with such conditions.
Tiger nuts don’t come from tigers , but they aren’t nuts either. They’re actually tubers, belonging to the same family as the potato. They can be grown in the wild around the world and have garnered a reputation as the original “Paleo” food, due in part to theories that they served as a vital food source for our hunter-gatherer ancestors.
Let me share with you some benefits of tiger nuts to your health.
Tiger nuts milk consists of amino acids, flavonoids, minerals, sugars, and vitamins B, C and E, which come together and provide antioxidants and moisturising properties to not only the skin but also hair. Its primary benefits to hair are protection and moisture. With its solid source of magnesium, tiger nuts help women suffering from magnesium deficiency, which can contribute to scalp hair loss. Tiger nuts help to fortify hair and protect it against UV rays while making it softer. These days some companies use the milk to produce natural hair products for enhancing the hair.
Tigernuts serves as a good source of potassium.
Controlling blood pressure is one of the main functions of the potassium. And in this sense, tiger nuts, due to the high amount of this chemical helps to control the heart activity. While banana is the most known source of potassium, multiple studies have confirmed that tigernuts provide levels even higher of this electrolyte. Potassium, as one of the essential minerals, regulates the amount of acid-base and helps to distribute water throughout the body. Potassium helps the body to process carbohydrates.
Tiger nuts may promote a healthy digestion in various ways. For starters, they are high in insoluble fiber, which passes through your gut without being digested. Insoluble fiber adds bulk to your stools and helps food move through your gut easily, reducing the likelihood of constipation. Tiger nuts are also presumed to contain resistant starch, a type of fiber that can feed the friendly bacteria in your gut, helping your digestion run smoothly. Keep in mind that the high fiber content of tiger nuts may initially cause unpleasant gas or bloating. Those interested in trying them should increase their portions gradually.
Serves as a good Aphrodisiac.
Tigernut Milk drink! For those who suffer from low sexual libido, tiger nuts supply the body with enough quantity of Vitamin E, essential for fertility in both men and women hence a good aphrodisiac. To help enhance sexual libido.
Tiger nuts are indirectly beneficial in improving the problem of erectile dysfunction (ED). Although there is no medical evidence to support this claim, natives of Ghana have been using this traditional medicine for decades in the form of palliative for treating ED.
Protein plays an important role in building bones, muscles, cartilage, skin and blood, and hence is one of the major nutrients of the body. Tiger nuts are one of the richest sources of non-meat protein that supplies plentiful of energy essential for carrying out heavy work all through the day.
The high insoluble dietary fiber present in tiger nut flour regulates blood sugar levels and helps the diabetic patients remain healthy.
Tiger nut doesn’t contain omega-6 fatty acids, whose high ratio with omega-3 fatty acids in other nuts might lead to inflammatory conditions. Tiger nut milk is thus better and safer to consume than other nut-based milks and offers similar levels of essential nutrients.
Thus, tiger nuts are a package of complete food and their inclusion in your regular diet is sure to help you keep healthy and fit. Include these wonderful nuts and see how your health gets better!
Benefits of Drinking Lemon Water
According to Wikipedia, The lemon, Citrus limon (L.) Osbeck, is a species of small evergreen tree in the flowering plant family Rutaceae, native to South Asia, primarily North eastern India. The tree’s ellipsoidal yellow fruit is used for culinary and non-culinary purposes throughout the world, primarily for its juice, which has both culinary and cleaning uses. The pulp and rind (zest) are also used in cooking and baking. The juice of the lemon is about 5% to 6% citric acid, with a pH of around 2.2, giving it a sour taste. The distinctive sour taste of lemon juice makes it a key ingredient in drinks and foods such as lemonade and lemon meringue pie.
Benefits of Lemon Water
Good source of Vitamin C
Citrus fruits like lemons are high in Vitamin C, a primary antioxidant that helps protect cells from damaging free radicals. Vitamin C may help prevent or limit the duration of the common cold in some people. Vitamin C may reduce your risk of cardiovascular disease and stroke, and lower blood pressure.
While lemons don’t top the list of citrus fruits high in vitamin C, they’re still a good source. According to the United States Department of Agriculture, the juice of one lemon provides about 18.6 milligrams of vitamin C. The recommended daily amount for adults is 65 to 90 milligrams.
Research has shown that polyphenol antioxidants found in lemons significantly reduces weight gain in mice that are overfed in order to induce obesity.
Vitamin C found in lemons may help reduce skin wrinkling, dry skin from aging, and damage from the sun. How water improves skin is controversial, but one thing is certain. loss of moisture on the skin makes it dry and prone to wrinkles. A 2016 laboratory study showed that a citrus-based drink helped prevent the development of wrinkles in hairless mice.
Some others take in lemon water as a daily morning laxative to help prevent constipation. Drinking warm or hot lemon water when you wake up may help get your digestive system moving.
To get rid of the smell of garlic or some other strong odor, one can apply lemon on the hands. The same remedy may apply to bad breath caused by eating foods with strong smells such as garlic, onions, or fish. You might avoid bad breath by drinking a glass of lemon water after meals and first thing in the morning. Lemon is thought to stimulate saliva and water also helps prevent a dry mouth, which can lead to bad breath caused by bacteria.
The citric acid in lemons may help prevent kidney stones. Citrate, a component of citric acid, paradoxically makes urine less acidic and may even break up small stones. Drinking lemon water not only gets you citrate, but also the water you need to help prevent or flush out stones.
In order to reap any health benefits of lemon water, you need drink it consistently, and you need more than just a single wedge of lemon in your mug. In making lemon water, always make sure to use fresh lemons.
To make lemon water, squeeze half a lemon into 8 ounces of warm or cold water. Use filtered water to be sure of no impurities.
Add a health boost or flavor to lemon water by adding:
- a few springs of mint
- a teaspoon of raw honey
- a slice of fresh ginger
- a dash of cinnamon
- a sprinkle of turmeric
You can also add slices of other fresh citrus fruits such as limes and oranges, or cucumber slices. Make sure to wash the produce well before slicing and using. Lemon ice cubes on hand is a great way to add lemon to your water fast. Squeeze fresh lemon juice into ice cube trays and freeze. You can start your morning with a mug of warm lemon water, and keep a pitcher of water infused with a few sliced lemons in your refrigerator to drink throughout the day.
Side effects of lemon water
Lemon water is generally safe to drink, but there are a few potential side effects to be aware of. Lemon contains citric acid, which may cause erosion of the tooth enamel. To reduce the risk, drink lemon water through a straw, and rinse your mouth with plain water afterwards.When it comes to heartburn, lemon water can go either way. The citric acid may cause heartburn in some people. Others experience relief from heartburn, as lemon juice becomes alkaline, reducing acidity in digestion. Only experimenting can tell its effect on you.
Some people visit the bathroom a lot when drinking lemon water. Although vitamin C is often believed to be a diuretic, something that increases the amount of urine you produce, evidence doesn’t show that Vitamin C from natural sources like lemons has diuretic effects. If you experience the need for extra bathroom breaks while drinking lemon water, it’s more than likely caused by increased water intake.
How to stay fit on holiday
Staying fit while on holiday can be extremely hard especially when your hotel or accommodation of choice does not have an in-house gym or pool. While many people spend weeks and months getting ripped so that they can look great in their swimming gear, all the hardcore work that is done leading up to the beach vacation is typically forgotten once on vacation. Contrary to popular belief, staying active during a holiday is a lot easier than it seems especially when one prepares. Whether you are off to an exciting metropolis or headed to a beach holiday, here is how to stay fit on holiday so that all your hard work does not go to waste:
When in Rome, do as the Romans do by taking advantage of the physical activities that are already on offer. You can opt for activities that you have never tried before because it will give you an opportunity to work a different muscle group than you are used to during your regular workout. Summer sports such as beach volleyball, for instance, are great for working out different muscle groups. Best of all, since most activities available on holidays are low impact, you will not experience the same type of soreness that you would during your usual home workouts.
If you prefer to work out in your room, try and pack the right gear to bring with you. Obviously, you might not be able to pack your dumbbells, but it is important to have all the gear that you need. Necessary things include your workout clothes, the proper shoes or small exercise equipment such as a rope. If you can, also try and subscribe to some of the free workout channels on YouTube or pay for a premium online workout service. Most services have an array of workout videos that can be done in the comfort of your hotel room without the need of any equipment. If you are bringing your laptop or iPad with you, you can also download or save some of your favorite videos on your device.
Park far away
Parking lots belonging to popular attractions are usually overcrowded during the holiday season. If you are visiting a popular site, you should park far away so that you can walk it off to burn those extra calories that you have consumed on vacation. Conversely, if you are headed to the grocery store for some snacks, consider taking a walk instead of an uber instead. The calories that you burn during small trips may not seem like much, but they eventually add up. Your environment can also provide you with infinite possibilities when you need to work out; tree branches can be used for pull-ups and the ground is ideal for bear crawls.
Take advantage of your accommodation
Whether your choice of accommodation has a gym or not, you can still take advantage of what is available to you. Of course, a gym or a swimming pool would allow you to incorporate more physical activities into your itinerary, but in the absence of these facilities, you can still break a sweat. Walking up and down the stairs instead of using an elevator can be an ideal way to ensure that you stay fit while on holiday. Your hotel door can also be used in the place of a pull-up bar for some much need back exercises.
If your hotel does not have any stairs, then you do need to get creative. There are plenty of workouts that you can do without any equipment. You can use your bodyweight to build or maintain your strength- some exercises such as squats and pushups rely on your body weight to burn fat.
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