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Exercises for Belly Fat to Get those Freaking Amazing Abs

Exercises-for-Belly-Fat-to-Get-those-Abs

Exercises for belly fat are extra workouts that need you to focus on. It is a challenge for many to lose extra pounds in their belly and get those sexy abs for confidence. How about you? What exercises for belly fat you need?

Exercises for belly fat are essential to burn those calories that your body never uses and turn into annoying fat. When looking at the mirror and you see yourself with those fats around your belly, I am sure you think about the things you need to do to get rid of those fats. And some times you also ponder what are the exercises for belly fat, what to eat and avoid to give your belly some six-pack abs?

What exercises truly will benefit you to lose your belly fat? There are lots of workouts for your belly fat out there. But you can try these exercises that will make you lose belly fat faster.

Exercises for Belly Fat 01Exercises for Belly Fat in Intervals and Pilates

We suggest if you want to burn more calories faster, you will need to be creative. Being creative during your workout will make you burn more calories. Phasing in exercise gives your body more rooms to increase the burning of body fat.

Some of the interval exercises for belly fat include running for every 10 minutes. In between, you can do walking for a few minutes. For instance, you can do a full time running for 9 minutes; then, you can do a minute for high intense exercises then back to regular activities.

Another exercise for belly fat is doing Pilates. These exercises target your very core, which means if you are serious about getting rid of your belly fat, Pilates is the key. Pilates focuses on your base and involves a small number of movements, but it focuses on the area of your body.

For Pilates, you will need to get an excellent fitness instructor at the gym. You can also start watching online videos to help you tone up with your tummy. What’s good about doing Pilates is that you can feel the difference before and after your workout.

Are you looking for another option? Hearing all the fuzz about exercises for belly fat, I know you are looking for ab exercises. Some ab exercises for belly fat can be with yoga, hula hoops or those you can adapt in videos online.

The intense and quick exercises for belly fat you perform, the more you need to eat. But what food you need to eat to increase the chances of burning belly fats.

What foods do you need to burn belly fat?

If you need to fuel your body to burn more fats, you will have to ensure that you eat foods that will help you burn more fats. These foods will increase the effects of your exercises for belly fat.

Why these foods if you ask me? These foods increase your metabolism and the right combination with your exercises for belly fat.

Rich Food with Vitamin C

Rich with Vitamin C

Try to add some peppers like chili, jalapenos and cayenne powder if you want to increase the burning of your calories. Hot peppers also consider boosting your vitamin C.

You can also snack some berries to increase metabolism. Aside from vitamin C, it has fiber which is useful in digestion of food. Some berries you can try are blueberries, raspberries, blackberries and cranberries.

Of course, foods rich in vitamin C are in the category of citruses like lemon, lime and orange. Natural source of vitamin C has no sugar, which makes it suitable to control sugar.

Good Source of ProteinGood Source of Protein

If you are in the middle of your workout, you are looking for foods rich in protein. You can add eggs, beans, nuts and seeds as your great source of protein. With a good source of protein, you can lose weight and belly fats.

Enough FiberEnough Fiber

A key to limit your cravings is starting to eat foods with enough fiber. These fibers can control your hunger receptors, and you can have it by eating avocados, broccoli and leafy green vegetables.

Foods you have to Avoid

Being serious in getting back that abs, you will need to get rid of these foods that can cause you to have belly fat. Or in some ways, these foods contribute to gaining some extra weight.

You need to stop eating processed foods, which have many preservatives that fueled terrible fats and more chance for your body to store it.

Another food that keeps you to reduce weight is those with sugar. All sweet foods have single implications for your health, and that is turning to be body fat. Try to have a natural source of sugar like some fruits. It will be a good source after you perform exercises for belly fat. Also, natural sugars can cut your cravings after your workout.

Try to stay away from carbs as much as possible if you want to lose belly fats. Some foods, mainly white bread, pasta, pizza, and rice, are a top food source that gives you more carbs than what your body needs. If you want to eat bread and pizza, you can try whole wheat. It will provide you with more fiber than carbs.

Some factors that pinpoint belly fat sources are alcohol. Irresponsible drinking of alcohol can contribute to being overweight. Most of the drink contains extra calories and carbohydrates that have been hard to burn with a single day of workout. Also, some mix of alcohol contains lots of sugar, which can reverse the effect of your exercise.

Our Insights

The effects of exercises for belly fat can be seen as the difference if you know how to manage your food consumption. Good sets of workout for your body fat and healthy meal plan will have a significant effect on your health. Aside from weight loss, your chance of getting severe health problems will be smaller. Or if you are serious enough, you have zero percent of getting diabetes, cardio diseases and other common issues. Wise enough, you can be healthy by starting with these exercises.

Slow Metabolism? Avoid These Habits to Speed Up your Metabolism

Slow-Metabolism

Metabolism of our body is one of the keys to losing weight. However, we don’t think metabolism as one of the critical factors. Instead, we focus more on the food we eat and the exercise we need. How about understanding what really metabolism is?

what really metabolism is?Metabolism defines our body’s capability to burn calories. It is the process your food has to convert into energy by your body. So, even we had the proper exercises, we must speed up our metabolism. Also, if we eat healthy food and the right amount of calories, our metabolism should be working at pace with our diet meal plan.

And now, you are asking how to know if you have working metabolism. Well for sure everyone has done things unrightfully that may give a negative effect on our metabolism.

For instance, there are habits that we need to start avoiding if we want to speed up our metabolism.

What could go wrong?

Here we list down the things you have to refrain from doing.

things you have to refrain from doing.

  1. You are keeping less than 4 hours interval when eating your meals.

The most important meal of the day is breakfast. And eating it nearly to your lunch is not an excellent way to maintain your metabolism. So when is the time to eat your breakfast? To boost your metabolism; breakfast should be consumed within an hour after waking up.

  1. Less protein and more carbohydrates.

And don’t forget the importance of protein in your meal, especially during breakfast. Your first meal of the day is crucial. What you eat after waking up is your key to boost metabolism. So, eating protein rather than carbohydrates can give your body enough energy for the rest of the day. Also, diet meal plan with higher protein content can help you reduce body fats and making you leaner body mass. It is one way to boost metabolism.

  1. No coffee in your body.

Who said that coffee could make you gain more weight? According to the study, drinking coffee for at least 3 – 5 cups a day is right for your health. This study overshadowed the belief that drinking coffee can increase specific health issues like diabetes, heart and brain diseases. So let us take it from experts. Drinking coffee its purest form is the best way. Keep away sugar syrup and creamer if you are drinking coffee.

  1. You are drinking less than 6 – 10 glass of water.

Water is essential to our body. Without it, our internal organs, especially our kidneys, will suffer. So, how about our metabolism? Since our body needs to convert food into energy, the main ingredient in this process is water. Imagine if you don’t drink water. You may have less power to perform your daily routine. Therefore, you cannot burn calories which may result to gain weight.

  1. You are not eating to lose weight.

Losing weight is the undying challenge in our body. But doing a diet in a wrong way is making your body suffer more. Let us get into more details. When you cut eating the healthy meal plan like calories, fibers and carbs, you are making your body to cling tighter to your body fats. Well, of course, body fats can be a source of energy. But skipping your meals to compensate for the idea that not eating is equivalent to lose weight is a myth. So, what you need to do is to eat the right amount of food. In your meal plan, include healthy foods in the right portion. If you are getting hungry quickly, try to munch a small amount but well-balanced meals in your day. But don’t forget the intervals of 3 – 4 hours for each meal.

  1. You have a sedentary lifestyle.

Of course, you have to consider and take your workouts seriously. If you have no time going to the gym, you can do simple exercises like walking, running, jogging or yoga. These simple exercises can help your body to be relief from a whole day of sitting in your work station. Activity is one of the best ways to speed up your metabolism. You don’t need to do high-intensity training. Just doing some workouts for your muscles can help your metabolism boost. You know that when you are doing exercises, your heart and lungs are working together to burn calories in your body.

  1. Sinking yourself to more stress

Getting yourself in a stressful situation is your choice. So, make it sure that you have two options in every case – to be stress or not. However, if you really cannot avoid a stressful situation, watch out for the food intake you are about going to eat. According to the study, stress hormones stimulate your appetite to look and eat comfort foods, which are foods with sugar-filled treats. How to control stress? Some foods can help you lower stress hormones. You may need to opt for fruits and nuts that can help you lower stress.

  1. You are sleeping for less than 8 hours.

Ditch out your excuses in sleeping less than 8 hours. Why? This habit should be stopped, especially when you reached the age of ’30s and above. Other than it can trigger some health problems, it can also slow down your metabolism. As we age, our metabolism becomes slow and to prevent this from getting worse; you will need to sleep at least 8 hours daily. Sleep loss is one of the problems that lead our body to have an increase in blood sugar levels and hypertension. With healthy meals and enough sleep, your metabolism can speed up even if you are in the 30s and above.

boost_metabolismOur Simple Ways to Speed your Metabolism

Though we have mentioned what you need to avoid slowing down your metabolism, we still have our pockets full of secrets to speed up your metabolism.

For instance, early waking up is one way to boost your metabolism. While you have enough sleep, waking up early and eating breakfast is a significant impact on your metabolism. If you wake up early, you will have enough time to prepare before going out and start your day.

Since food is one of the reasons for our metabolism and overall health, you can consider eating spicy foods. Spicy foods like jalapenos, chili peppers and hot spices can increase your temperature. Therefore, you are eating for your metabolism to be specific. According to experts, eating spicy foods can increase your feelings of satiety.

Other than spicy, you can count on calcium. Calcium is one of the essential minerals that can boost your metabolism. The combination high-calcium, low-calorie diet can make you lose weight. It is not a myth. Scientific studies have recorded it.

So have no fear and watch out for metabolism to speed up afterwards.

Red Meat: The Happy and Sad Facts Behind the Meaty Form

Red-Meat-The-Truth-Behind-the-Meaty-Form

Red meat is identified as a good source of protein, vitamins, and minerals. But how can you be sure that it is safe to eat it over time?

Red meat like beef, lamb and pork can be part of your balanced diet. But if you are relaxed in eating red and processed meat, probably, you want to end up in a red zone.

I mean red zone because if you consume too much red meat, you can have medical findings like cancer, heart disease, diabetes, overweight and stroke. In some cases, when eating red meat has been careless, it can end your life.

But eating red meat in the right amount can give you health benefits. With the right amount of it, while consuming weekly, you can have the following excellent benefits. Otherwise, you can increase the risk of having diseases.

What are the benefits of eating red meat?

Eating red meat has many health benefits. For young and adults, red meat has different effects. First, let us see the goodness in eating red meat.

Increase energy levels

Red meat is an excellent source of iron. Meaning, we can get an adequate amount of hemoglobin from eating it. Hemoglobin is the oxygen-carrying protein found in red blood cells. Young kids need to develop bigger and stronger muscles. Those with lack of iron should start consuming it to prevent shortness of breath, lack of energy and headache.

Improves immune system

The immune system is vital in our daily life. The sound immune system means a healthy lifestyle, which protects our body from cold and flu. What makes our immune system in proper function? One way to ensure we have a working immune system is if we have an adequate intake of zinc. A good source of zinc is red meat. For instance, red meat like beef can give us a plentiful amount of zinc. However, you can also get zinc from other foods, but our body quickly absorbs getting from it. It also provides amino acids that help repair small muscle tears.

Supports Metabolism

Unbelievably, the right consumption amount of it improves metabolism. Proper metabolism means that your body is high with vitamin B12. And one of the food sources of vitamin B12 is red meat. If you have a vitamin B12 deficiency, you can have beef as a great source of it.

Defeating Cognitive Decline

Red meat is an excellent source of omega-3 fatty acids, which contributes to boosting our brain health. According to a study, red meat like beef, pork, lamb, and goat offers almost 50% of omega 3, given that it was organic produce.

What are the sideways of red meat?

Of course, it has adverse effects on our body if we do not consume it the right amount. Some of the impacts that we can have from eating it can be identified as you read along.

Trigger the Risk of Cancer

Some cancers can be triggered when overeating of it. According to research, consuming too much of it can cause cancers especially colorectal cancer up to 30%. Another reason that you should limit the intake of it is to prevent the onset of different cancers like pancreatic, breast and prostate.

Increase Chance of being Diabetic

As always, too much eating of foods can lead to an increase in blood sugar levels. When it comes to red meat, overconsumption of it can lead to type 2 diabetes. According to research, when you have exceeded weekly-recommended servings of it, you are also increased the chance of getting some disease. And it included diabetes.

Higher Chance of Heart Diseases

Red meat contains a more elevated amount of cholesterol and saturated fats compared to other foods. It increases the higher risk of heart diseases and strokes. More so, it also leads you to gain some weight. With more upper body mass index from the normal, it can contribute to high blood pressure and cardiovascular disease. In short, too much consumption of it can harm your heart.

Shortened Life Span

What you eat can give a toll to your health, and this can cause early death. In terms of red meat, too much consumption can cause heart diseases and diabetes, as I mentioned earlier. Also, those who have a higher intake of it should exercise more to prevent having diseases.

Some Tips for Healthy Eating of Red Meat

To prevent the adverse effects of it, here are some health tips to come clean.

First, make sure you have lean cuts of meat and trim off the visible fat before cooking. Then, fill your plate with vegetables more than the serving size of it.

Second, make other alternatives for it. Have servings of fish three times a week like salmon fillets or tuna. You can match fish with legumes like peas, beans, lentils, and chickpeas.

Third, when it comes to chicken, remove the skin before cooking. Then include more vegetables when cooking the chicken.

Overall, make sure to add more vegetables to your dishes of it. Never assume that the meat is your main dish when eating.

Alternatives for Recipes

Other healthy foods can be alternatives for it. You can have apple chopped into bite-size pieces and blended in a bowl with a half cup of cottage cheese. Make sure that the cheese is non-fat and low sodium.

One recipe I tried to make an alternative for it is making the leftover veggies mix with tomato sauce, red beans and cooked whole-wheat pasta and salt-free seasoning. Make sure that everything you add to your leftover veggies is salt-free.

Another recipe I tried is wheat tortilla with beans, veggies, and salsa. First to do is warm the tortilla between moistened paper towels in the microwave for about a minute. Then you can add some beans, veggies and salsa on top. After that, you can fold it.

A good alternative for red mead is using hummus with carrots and jicama sticks. This recipe is called a hummus dip. It is inexpensive, unlike other dips. I prepare the dip by blending the beans, yogurt, lemon juice and gloves. That’s very simple.

What can we say?

There are healthy foods that you can have aside from red meat. Here, we gave you some alternatives if you want other sources of protein, omega, vitamins and minerals that you can get from it.

Before doing a diet like Keto diet, you can also check some alternatives that can convert your fats into energy. In that way, you will not increase your chance of having diabetes, cancers and heart diseases.

Always find alternative foods that can help you to become healthy.

 

Choose the Best Foods that are High in Protein

Best-Foods-that-are-High-in-Protein

Foods that are high in protein are essential for your body to build more muscles. It also gives you more energy when doing your workout routines daily. If you want to lose some fat and keep lean muscles, you will need to consume protein food regularly.

Foods that are high in protein have amino acids that are responsible for making our muscles, bone, skin and hair healthy. Looking great with a fit and healthy body will help us do our daily tasks. If you are doing bodybuilding workouts, eating protein food will help you achieve a physically fit body.

But not all foods that are high in protein are healthy. Some may contribute to the increase in your body weight. Therefore, make sure that you have the list of friendly protein foods and those that you need to avoid.

You are wondering why protein can give you more weight? Protein-rich foods have added sugar that can make you gain more weight. If you want to enjoy these kinds of protein foods still, you should only consume the right amount. Otherwise, you will end up reversing your workouts and diet meal plans.

Since we are talking here about foods that are high in protein, we are giving you a list of those you need to avoid. But if you still insist on eating these, make sure you eat the right amount. Remember, in everything, too much consumption of the wrong foods can harm your health.

Foods with protein that needs in moderate consumption

Limit your consumption of dairy products. Packaged dairy products like yogurt and cheese can give you high protein. But, it also has preservatives like artificial flavors and added sugars. If you want to enjoy dairy products as a protein source, check the labels for no sugar and flavors added.

Another protein food that you need to stop considering as dessert or energy booster is the protein bars. This food is tempting because of its size, which you can sneak easily in your pockets or bags. A little bite will not hurt your workouts, but it contains lots of sugar and preservatives that can affect your diet and exercises. Why not have another option for a snack, dessert or energy-boosting food.

On the other hand, we know that legumes can be a good source of energy, right? But the missing point in legumes is high levels of fats and calories. Take it from peanut, one of the plants that need to be consumed in moderation. Because for every 100 grams of peanuts, you can have 26 grams of protein.

After a workout, you will need replacement of protein to your body. One of your options is protein shakes. This shake can be helpful to replace for protein loss during the workout, but you need to see the labels for the amount of added sugars. Too much sugar content can affect your body weight.

Good foods with proteinGood foods with protein

Your key to be fit and healthy at the same time is eating an adequate amount of protein. The amino acids in protein foods help our body to create more muscles. With each protein food, it has amino acid to build muscles and control your hunger. So what are proteins foods that are good for you?

Egg

Start your day with an egg. The egg is an excellent source of high protein foods with many amino acids. Also, you can have omega 3 fatty acids from fortified eggs. The amount of protein in one large egg is 6 grams. This amount of protein can give you the nutrients you need.

Tuna

If you want to fill your body with a quality high protein food, get some slice of tuna. It is one of the right choices that you have to consider. Tuna can be easily digested so that protein can be broken down into amino acids in no time. It has high-quality protein, and in every 3 ounces of serving, you can get 25 grams of protein.

Halibut

Other than tuna, you can have halibut. Halibut can give 23 grams of protein for every 3 ounces of serving. It can also provide 2 grams of healthy fats. So if you want another source of high protein, this can be your option.

Salmon

Another fish on your plate can be a great source of protein and omega-3 fatty acids. Salmon has 23 grams in its serving with 3 ounces. Other than protein, you can have omega 3 fatty acids which are essential also to your health.

Tilapia

If you cannot find salmon and tuna, choose tilapia. Tilapia has a mild taste, but you can get 21 grams of protein with every 3 ounces of serving. The protein from tilapia is enough for building your muscles.

Octopus

Seafood rich in protein is a unique way to build up muscle. Octopus can give you 25 grams of protein with every 3 ounces of serving. But you may be thinking on how you can make the octopus flesh tender. Since it is known to have an elastic or gummy texture, you need to place it inside the freezer. The freezing process of octopus can help you tenderize the meat.

Steak

Let us go to the meat shop, shall we? Meats high in protein come in many forms. For starters, you can have steak. The protein in steak can give you 23 grams with every 3 ounces of serving. Your steak can be in round or rib-eye cuts. But you need to choose leaner cuts of steak like round and loin. The best way to cook a steak is medium-rare to enjoy protein in a juicy flavor.

Beef

You can have other protein sources from meat. The lean ground beef provides 18 grams of protein for 3 ounces serving. The leanness of ground beef should be in between of 100 to 90 percent. In this way, if you will use ground beef to your cooking, it still has some tasty flavor.

Chicken

On the other hand, many have trusted chicken meat to provide them with a good source of protein. Chicken is one of the best choices when it comes to meat. Just avoid the skin with fats underneath it. The part of chicken with most protein is the breast. It can give you 24 grams of protein with 3 ounces of serving.

Turkey

Same with chicken, turkey meat is the right choice of the protein food source. It has a low-calorie content but gives you 24 grams of protein with every 3 ounces of serving. Turkey breast is the best part where you can get fat-free protein.

Green peas

Getting worried because of your eating habit? If you are vegetarian and you only opt for plant-based foods, you need not worry about getting an adequate amount of protein. Foods rich in protein can also be found in some vegetables. We call them vegetarian protein.

As mentioned earlier, legumes contain a high amount of protein. Moderate in consumption, green peas can help you get the protein your body needs. Mostly we can see green peas as a side dish. If you don’t want this approach with the peas, you can enjoy it by blending it with other healthy foods.

Quinoa

Other than meat, you can have complete amino acids by eating quinoa. Quinoa is our favorite grain when it comes to nutritional facts. Aside from fiber, you can have protein. You can enjoy quinoa as toppings to your favorite breakfast cereals.

Chia Seeds

Another topping for your salads is chia seeds. It adds protein to your healthy salads, yogurt, oatmeal, or blend it to your smoothies. Another way to consume chia seeds is by soaking it in water until it makes a rich foam and creamy texture. It would look like a pudding.

Tofu

Another twist for our vegetarian protein is tofu. This food can give you 12 grams of protein with every 3 ounces of serving. Not bad, right? Enjoy eating tofu with different recipes. Or you can fry and used it to your favorite cuisines. You can also add it to your favorite smoothie.

Cocoa

Cocoa is a good source of protein as long as there is no added sugar. Your cocoa powder can give you 1 gram of protein for every tablespoon. The taste of cocoa powder should be bitter. It is the kind used in baking or making hot chocolate. If you use it for drinking, make sure you add nonfat milk and calorie-free sugar to add some taste. Otherwise, you will end up making a protein drink that can make you gain weight as well.

Non-dairy milk

As we were saying, dairy products can make you gain weight. So choose non-dairy milk or alternatives for fabulous additions to your diet plan. You can have almond milk, plain soy milk and other non-dairy milk that can give you protein with fewer calories contents. Check the label before purchasing the product so you can see the difference.

Protein routine in your meal plan

To keep yourself on the track of eating the best foods that are rich in protein, you need to make an exciting meal plan of your choice. But we can give you some ideas for your meal plan with protein.

Make alternatives for your meat as the primary protein food. You can have seafood protein, which is rich in omega-3 fatty acids. Some exciting recipes for your seafood are steak, fillet, grilled, or baked.

Then you can have a side dish of beans, peas, or any soy products. Soy products can be a part of a meal or sometimes the main dish.

You can also choose unsalted nuts for snacking or toppings to your salads. Some dish can replace meat as ingredients like toasted peanuts to stir-fry vegetable. You can also sprinkle a few nuts on top of your desserts like ice cream or frozen yogurt.

The art of getting an adequate amount of functional protein

The art of getting an adequate amount of functional protein

Indeed, proteins are essential to our body in building muscles and keeping our body in good shape. Like other food, we need to consume an adequate amount of protein, and it should be in moderation for more promising results.

To remind you that prevention at a young age and to eat nutritious foods over time lead us to be fit and healthy. We can avoid serious health problems and learning some ways to improve your eating lifestyle.

Many have great desires to be physically fit and healthy. To be in good shape while indulging mindlessly with junk foods can harm your health eventually.

So eating foods rich in protein can make a change to your body without giving you a drastic meal plan. Make your choice to have lean protein to keep your bad cholesterol at a low level. Have an eagle eye on details in the labeling of the package. You can see the contents of packaged food, especially dairy products. Further, you have to keep every meal on your table safe to eat. Make sure you store it properly if you consume it later.

Life is good, so keep your lifestyle in good shape.

Nutritional Facts of Peanut Butter are Amazing

Peanut-Butter

Nutritional facts of peanut butter can be shocking. Many who want to slim down have avoided this protein’s wonders because of its side effects. However, did you know that peanut butter is one of the healthiest foods? Let us find out about peanut butter, and it’s nutrients in this article!

Nutritional facts of peanut butter

Nutritional facts of peanut butter, as comforting to know, have been satisfying with the most dieticians. Also, they would advise you not to give up on peanut butter. If you want to lose some of those unwanted fats around your belly and in your thighs, eating peanut is the key.

Researchers have found out that eating peanut butter can let you stay satiated for more than two hours. Two spoonfuls of peanut butter have 190 calories. Therefore, with peanut butter, you can avoid eating foods that may add to your pounds.

Some of you may be wondering, why peanut butter for many years has been the enemy of most people who are on a diet. And most of us are cynical if this oily, chunky and fun comfort food can be trusted in our diet meal plan. So you might ask, is peanut butter a good weight loss food? Based on a recent study, most people who included peanut butter in their weight loss program have stick to it and stay fit.

Key nutritional facts of peanut butter

One of the dietary facts in peanut butter is the protein. Protein is the key ingredient. So, how much protein in peanut butter per 100-gram? It’s good to know that our body can get as much as 25-30 grams of protein from that amount. When broken down to amino acids, it can repair and build our body cells.

The protein plus monounsaturated fatty acids are what makes peanut butter. In this case, you can have it as one of the best daily weight loss food because you can always eat your peanut butter without being afraid of adding those unwanted fats.

So if you are going to the gym or will jog in the park, then please consume some peanut butter. It will sustain your nourishment while losing some pounds. Health experts know that the high-quality protein in peanut butter will help you stay and feel full while shedding those unnecessary fats.

Other nutrients of peanut butter

Aside from the protein and unsaturated fats, this creamy goodness contains nutrients. Peanut butter has carbohydrates, vitamin A, vitamin C, vitamin E, folate, and niacin. Other nutrients are the following: pantothenic acid, pyridoxine, riboflavin, thiamin, sodium, magnesium, calcium, manganese, phosphorus, selenium, copper, iron, and zinc.

Further, peanut butter benefits include resveratrol, type polyphenols. This unique nutrient from peanut butter may contribute to heart health. Also, it can prevent some forms of cancer. Many people also could not believe in finding out that peanut butter is high in dietary fiber.  About 10 to 15g of dietary fiber our body can get from eating 100 g of peanut butter. And dietary fiber prevents high cholesterol, heart diseases and even constipation.

So are you still asking if peanut butter is healthy? Yes, the World Health Organization considers peanut butter as one of the healthiest foods. The current feeding program in Africa and countries with nutritional and hunger problems are provided with peanut butter-based foods. More than a million children have been saved from starvation thanks to this superfood.

What are the health benefits of the nutritional facts of peanut butter?

As we have stated earlier, nutritional facts of peanut butter have much valuable nutrition that can be beneficial to our body. You can have the vitamins and minerals in peanut butter that can be a good defense and prevention to many of the most common deadliest diseases.

Peanut butter nutrients are heart-friendly

If you are asking why peanut butter is right for your heart, then look at the many nutritional facts of peanut butter. Researchers and scientists were excited about what they found out in peanut butter. The unsaturated fats in peanut butter are similar to those present in olive oil. This peanut butter fat comes naturally in plant-based healthy foods. It can lower harmful cholesterol levels. It can also promote the circulation of good cholesterol.

Another heart-friendly mineral in peanut butter is potassium.  Potassium has about 649 mg per 100 g of peanut butter. It will be enough to regulate your heartbeat and balance your heart rhythm. But always check with your doctor if you have kidney problems. High levels of potassium may aggravate your health.

Also, nutritional facts of peanut butter for the heart is vitamin E. Vitamin E is a fat-soluble antioxidant that may help in removing fat blockages in the arteries. You needed it in muscle conditioning and defense for free radicals.

Cancer fighter Peanut butter nutrients

You can also have nutritional facts of peanut butter to reduce the risks of cancer. As clinical studies, peanut butter may have anti-cancer properties such as the phytosterol B-sitosterol.

Peanuts have magnesium to promote a healthy immune system and maintain our blood pressure. It also keeps blood sugar at normal levels and retains our bone strength. As scientist found out, the magnesium in peanut butter can reduce inflammation and decrease the risk of metabolic syndrome.

According to the research, just by eating peanut butter twice in a week or more can lower the chances of having cancer-related diseases. But you don’t need to worry about your blood sugar level.

Gallstones and diabetes sidelined

You may find that some naturally made peanut butter has a sweet taste. This sweet taste has no contribution to your sugar levels. When we consume peanut butter, you can have less chance of having type 2 diabetes. The unsaturated fats in peanut butter have been studied by researchers to help insulin sensitivity in our body.

When doctors advise for you to avoid gallstones, chances are the main foods that they will eliminate from your eating habits. It will be more likely of those containing salty, oily, fatty and greasy. That’s why we fear eating peanut butter. We tend to think that the oils and fats from this buttery goodness will damage our internal organs. But on the contrary, according to a study about women who are regularly snacking peanuts and peanut butter for 20 years, they can’t develop to have gallstones.

Forget Alzheimer’s with peanut butter

Forget Alzheimer’s with peanut butter

If you are a vegetarian, then you’ll love to know that besides the protein it has, peanut butter is an excellent source of niacin or vitamin B3. Researchers have found out that niacin may protect our brains from getting Alzheimer’s disease. So by just consuming 2 tablespoons of peanut butter, you will get about 4.2mg of niacin.

And with the combination of healthy fats, oils and Vitamin E, you have one of the best readily available brain food in your kitchen. So, it’s not a myth that peanuts and peanut butter enhance your memory. Then it is best consumed while you’re studying.

Where do nutrients of peanut butter come from?

After you have learned about the health benefits of peanut butter, you will wonder where it came from. Contrary to popular belief, the peanut and potatoes have no similarities. You cannot find in trees. The peanut is a curious legume. After pollination, it loses its petals, and the fertilized ovary begins to burrow, forming the peanut shell.

Also, peanut butter is not a modern invention. It comes from the ancient Native Americans who make peanut paste from dry roasted ground peanuts. The ones who cultivated peanut are the Aztecs and Incas. Without them growing the nugget-sized treasure, the modern world would not enjoy the best nutritional foods.

Since 6,000 BC, these curious legumes have been farmed in South America. The early settlers of the continent were eating wild peanuts about 13,000 years ago. As time went by, peanut paste has become a staple ingredient of ancient cuisine.

When the Spanish and Portuguese conquered the Americas, they brought along these peanuts in their travels. After a while, peanuts and peanut sauces have been brought around the world. And eventually, many cultures have developed their cuisines around this versatile legume.

Kinds of peanut butter

The versatility of peanut come from the current largest producers of peanut and peanut butter. They can be found in China, India and the United States.

There are many varieties of peanuts out there. But the following four are most common—Virginia, which has the largest kernels and accessible at ball games; Spanish, which are of smaller kernels but produces a lot of oils; Valencia has bright-red skin covering and are best boiled; and Runner peanuts, which have become popular because of its high yield. You can have Valencia and Runner to produce natural peanut butter.

Health experts advise that if you are looking to enjoy the healthiest peanut butter, then choose to buy organic and all-natural peanut butter or try making some in your home by grinding freshly roasted peanuts.

How can you benefit from peanut butter nutrients?

How can you benefit from peanut butter nutrients?

They say too much eating of peanut butter is harmful. So, how to best consume peanut butter, if you may ask? Dieticians tell us that we can have a win-win situation if we combine peanut butter with your favorite fruits. It can be great recipes with bananas, apples and pears. Also, you’ll have that fantastic protein combined with those digestive enzymes.

They also advise that it would be better to avoid combining peanut butter with sweet preserved jams as it may romp up our sugar intake. Also, we do not need to add or use artificial sweeteners to ruin its natural peanut butter sugar.

If you want to have the perfect smoothie, combine peanut butter with a dollop of Greek yogurt, bananas or apples, cooked oatmeal, some honey and a pinch of cinnamon in a blender. This smoothie can charge up your mornings with vim and vigor.

You can use peanut butter in many ways. You can use it as a culinary replacement to olive oil and even to the fattening butter. Also, the oils of peanut butter can be replaced to olive oil in pesto and fettuccine. Further, you can also substitute peanut butter to dairy butter when baking.

What else can you do from it?

What else can you do fromPeanut butter may cost less compared to other healthy foods. But it can be used as one of the best hair and face treatment readily available in your home. Unless you have no allergic reactions to peanut butter, the oils can be useful for your dry hair and damaged the skin.

You can have natural oils from peanut butter as a replacement for shaving cream. This buttery oil from peanut butter acts as a moisturizer to your skin.

Similarly, you can use the oils to lubricate your tools and remove the squeaks in your doors. Leather products and wooden furniture can be maintained and cleaned by using peanut butter oil as well.

Also, peanut butter is flexible enough to be used as bait for pest control for mice, ants and cockroaches. Unknown to a lot of people, mice are more attracted to the sweet aroma of peanut butter as against cheese.

How to preserve peanut butter nutrients?

As we all know, the peanut butter is made from 100% natural peanuts. You’ll have all the health goodness without the additional sugar, salt, oil, other preservatives and other extenders in factory processed peanut butter.

Also if you will be making your peanut butter, make sure that you choose peanuts which are stored in a cool, dry place. Peanuts are prone to a particular fungus, the Aspergillus flavus, which produces the dreaded aflatoxin. The fungus usually grows on peanuts and peanut butter when it is humid, and the temperature is at 30-36°C.

Aflatoxin is a deadly carcinogen and could be connected to lowered intelligence and even mental retardation. To avoid the adverse effects of aflatoxin, roast the peanuts gently at about 75°C in an oven for a maximum of 20 minutes. This roasting process would also preserve those healthy oils and increase its digestibility.

Also, if you will be making peanut butter from just a handful of peanuts, it is best to store your remaining shelled peanuts inside your refrigerator in a sealed clean container. It will extend its shelf life from 2 to 3 months.

Peanut butter side effects

side effects pimplesSome teenagers might avoid eating peanut butter because it may cause some acne breakouts. Researchers are divided on the role of Omega-6, an essential fatty acid in our body. Some researches are pinning down on these fatty acids to be the cause of most teenagers’ acne problem.

Peanut butter is rich in Omega-6 but has little Omega-3, the celebrated heart oil. Omega-6, in still inconclusive research, may have some impact on how our bodies react to inflammation.  The fats are said to be used to create biochemical signals that encourage inflammation.

According to many studies, you will need to consume Omega-6 and Omega-3 on a balanced ratio as both are essentials in our body’s internal functions. Our body has no capability to produced these fatty acids.

If you think that you have some form of allergy with peanuts and peanut butter, you might need to avoid this chunky snack.  The allergy can cause anaphylaxis and also be fatal. Peanut-allergic reactions may include sneezing, swelling, itchiness, hives, eczema and asthma. Other symptoms can be observed with abdominal pain, sudden lowering of blood pressure, diarrhea, and cardiac arrest.

To date, we are still finding a cure to peanut allergy. Avoiding it is still the best preventive way. So be sure always to ask if your food has some form of peanut or peanut butter and oils in it.

Luckily, you can avoid peanut allergy by giving few amounts of peanut butter at the age of four to six months.

Our insights

Not everyone knows that peanut farmers can use all the parts of the peanut plant. You can have many uses besides the beloved seeds that have shaped our daily lives.  Besides the peanut butter we consume regularly, you can use peanuts in soaps, medicines, cosmetics and lubricants. Farmers can use the vines and leaves as high protein hay for horses, cows, goats and sheep. On the other hand, you can use the shells of peanuts for livestock feeds. You can also process into fertilizer.

When it comes to food, is peanut butter good for you? Just like any other healthy food, peanut butter is best when consumed with other healthy foods such as fruits and vegetables. And because peanut butter is rich in Omega-6 fatty acids, it is best to combine it with foods that are rich in Omega-3 fatty acids to balance their ratio in our body.

The best feature is the protein in the nutritional facts of peanut butter. No matter how many calories a peanut butter has, the amount will be enough for you to be satiated during your daily activities.

But again be sure to take your doctor’s advice before diving into a diet plan with peanut butter to avoid any adverse effects to your body. Peanut butter may be versatile, but there are still a lot of ways for us to get the nutrients and vitamins it offers. Our diet plan should always be personalized to our body and DNA for it to be effective.

Best 5 Guaranteed Quinoa Health Benefits

Quinoa-Health-Benefits

Quinoa health benefits have the five guaranteed nutrition that your body needs. If you are looking for an alternative to carbohydrates and protein, you need to try quinoa. Quinoa carbs are gluten-free with high fiber.

Quinoa health benefits are the same as a whole grain food. However, it does not belong to grass or even related to wheat or rice. It has more relation to the spinach.

The first use of wild quinoa comes from the leaves and seeds. After the development and commercialization, quinoa increases the size of stem and seeds with additional levels of color.

THE ORIGIN OF QUINOA HEALTH BENEFITS

Quinoa origin has a long way history in 3,000 to 5,000 years BCE. The first discovery of quinoa recorded in the side of Lake Titicaca in Peru. Because of being an Andean plant, pre-Columbian civilizations found it. They have cultivated and used by the former.

But later on, Spanish cereals replaced quinoa. Other than in Peru, you can find quinoa in Chile. When the Spanish arrived in Peru, the research and development of quinoa began. From then on, the distribution reached outside Inca territory.

According to historical data, Pedro de Valdivia is the first Spaniards to cultivate quinoa and labeled it as food. Other native Indians at that time began to sow quinoa as a source of their food.

CHARACTERISTICS OF QUINOA

The ecological zones that can adapt quinoa plantation have come up with five groups. These five groups are the classification of quinoa-based on their adaptability.

Dry and Humid Valley Quinoas

Also known as Junín or dry valley, the quinoas grow here with irrigation support. In Cajamarca or humid valley, the water source of quinoa comes from rain. Therefore, it grows up to three meters, higher than the Junín quinoas.

A produce variety in Peru, Nariño, is a type of quinoa with many branches, green leaves, and the grains come in white color and taste sweet.

Altiplano Quinoas

Altiplano quinoas include varieties in low precipitation and average temperatures. Some examples of this variety known as Kcancolla, Blanca de Juli, and Tahuaco. These varieties grow around the lake areas.

There also other types of quinoa that can adapt to high elevation areas. You can have Cheweca, Ccoitu, Witulla, Chullpi, and Wariponcho, which you can cultivate in the mountainous with cold temperatures.

Saltflat Quinoas

The saltflat quinoas need to grow with a unique cultivation process. You need to let the farm soil unused from any growing of crops. Eight years after the last harvesting will be the ideal length of the land to be untouched. This method will allow the ground to have enough moisture content as Salflat quinoas need enough moisture to be absorbed. Likewise, it can restore soil fertility to increase the volume of quinoa produce.

Sea Level Quinoas

Sea level quinoas are a variety which can adapt to more humid conditions and reasonable temperatures. You can find it near seas areas. This location has higher humidity and temperature, making it suitable for sea level quinoas.

Subtropics Quinoas

Subtropics quinoas can sustain high temperature and heat. This variety can adopt various climate conditions; you can identify matured subtropics quinoas if the stem turned into color orange. Therefore, you can plant it as long as you know the area conditions.

QUINOA HEALTH BENEFITS

The quinoa health benefits come from its seeds. You need to process it before eating. It has protein, dietary fiber, vitamins B and other minerals. Also, it can be a source of healthy carbohydrates as quinoa is gluten-free.

Quinoa nutrition value focuses on the high concentration of protein. It makes the quinoa a lifetime food for people who love to take long journeys. In eating quinoa, 100 grams serving can provide 120 kcal.

Because of the characteristics of quinoa, it is one of the best weight loss foods in our diet program. Moreover, you can get the best five guaranteed quinoa health benefits from daily consumption.

Good for Anti-inflammatory

Quinoa contains nutrients good for anti-inflammation as well as antioxidants. It comes with a massive number of antioxidants.

Quinoa antioxidants properties are responsible for slowing down inflammation. It can also prevent the occurrence of viral diseases, depression, and anxiety. Further, it can neutralize cancer cells. The anti-inflammatory properties can also make you feel and look younger than your age.

How can we attain one of the best health benefits of quinoa? If we include quinoa in our daily meals, we can get the most health benefits of it. We can have positive results of antioxidants and anti-inflammatory components.

Regulates Blood Sugar

You can consider quinoa as one of the carbohydrates food sources. However, quinoas’ carbohydrates do not contain a higher glycemic index. It is a naturally gluten-free carb.

What is gluten? Gluten means glue. It is a group of protein with other nutrients stored in the endosperm of cereals grains. Foods based on artificial gluten-free diet is harmful. It causes serious health problems; It can make your blood sugar level high.

Also, it has the same effect as carbohydrates that are not gluten-free. It will result from increasing your body weight. Elevation of blood sugar can attribute to non-gluten-free carbohydrates.

Nevertheless, if you are considering carbohydrates while losing weight, you need to include quinoa or natural, gluten-free foods. Adding quinoa in your meal can boost the nutrients and antioxidants in your body, and your blood sugar level will stay at a healthy level. It has an impressive effect on the regulation of blood sugar despite eating carbohydrates. Further, it helps the digestion of healthy foods as well as to absorb proper nutrition.

Provides Adequate Source of Protein

Quinoa has an exceptional source of complete protein. What is the significance of protein in our body? If you are doing strenuous exercise, you need to have enough protein to support your bones, muscles, and cartilage.

Protein helps to build and repair the tissues we need in our day-to-day activity. It has value to create enzymes, hormones and other body nutrients. If you are wondering, how quinoa consists of complete protein?  It is because quinoa comes with the essential amino acids.

Our body can not produce some amino acids. Therefore, consuming protein is necessary. The common source of protein is meat. In this case, people who opt not to eat meat can now have nourishment of protein from quinoa. You can add it to your meal to have adequate amounts of functional protein and other nutrients.

Champion Food for High Fiber Diet

Quinoa is excellent for digestion because of its high fiber content. Getting fiber benefits from eating quinoa can result in proper digestion, and over time, weight loss.

The most fiber in quinoa is insoluble. However, the soluble fiber it includes still promotes proper absorption of foods—nutrients and minerals from other healthy foods. Also, it makes you feel full to avoid eating between meals.

Fiber foods such as quinoa are essential for your meal plan when you want to lose weight. Over time, it maintains your body to be in good shape.

Quinoa is the champion food for a high fiber diet when combining fiber with protein and gluten-free carbohydrates. With it, you will take fewer quinoa calories than you need to burn and at the same time will increase your metabolism.

Excellent Source for Manganese and Magnesium

Another antioxidant from quinoa is manganese. It has preventive properties to protect the cells, especially the red blood cells, from injury by damage cells. This vital mineral from quinoa maintains the red blood cells and is the primary component of our body to fight diseases and other health problems.

When you are suffering migraine, it can be a symptom of magnesium deficiency. One of the health benefits that we can get from magnesium is relieving of pain from the headache. Magnesium relaxes our blood vessels that trigger our migraine, otherwise.

Other health benefits of having magnesium from quinoa are body temperature regulation, detoxification, transmission of nerve impulses and formation of healthy bones and teeth.

OTHER USES

Quinoa has many uses when mixing with other grains and alternative foods for rice. You can have quinoa as fiber-rich and gluten-free carbohydrates when you process it. It can be edible and can offer another option for healthy foods.

Quinoa can be beneficial in many ways aside from daily consumption. The leaves of quinoa together with the stems and grains have many uses too. If you have wounds, you can use quinoa to reduce the swelling and promote faster healing. It can also produce natural remedies for urinary tract infections.

Further usage of quinoa comes from its green forage. During harvest season of quinoa, the waste material can be used to feed livestock most of the time. If you want to use organic insect repellents for your crops, you can also use quinoa to ward off insects.

Quinoa as baby food

Compared to other instant meal foods, quinoa has more nutritional benefits. For example, you can have flour from quinoa that provides more fiber. It will be the best ingredients in making bread, noodles, and biscuit. You can also add it to prepare semi-processed products, only with the right amount.

High-level protein from the plant can be found in the embryo of the quinoa seeds. Almost 45% of protein can be sourced out from its seeds. The percentage is enough to consider quinoa as the first food of the baby. You can have cereal with quinoa flour, for example. As gluten-free carbs, it can reduce the risk of developing type-2 diabetes during early years. It is also one of the best foods for pregnant women to help regulate their blood sugar.

Quinoa Medicinal attributes

Quinoa can be used as cosmetics and pharmaceutical products. The parts of the quinoa plant can be processed to develop products that have diversified usage.

Saponin is one of the properties that need to remove from quinoa. It is the bitter part of quinoa which is essential for medicines absorption in our body. Saponin is also significant to prevent fungi and promotes antibodies.

Quinoa oil of life

Another product that can be extracted from quinoa is oil. Quinoa oil has similar properties like other vegetable oil.

The oil from quinoa is healthy fatty acids. The composition contains linoleic and linolenic acids. As a result, you can consider it more essential than corn oil.

Quinoa fatty acids can improve healthy skin. Since quinoa has minerals and vitamins, it can slow down aging properties and skin conditions. Some of these conditions are pigmentation, acne, and dark spots. With adequate B vitamins in our body, it promotes healthy and younger looking skin.

Salon-grade beauty essential

Quinoa as a face mask

If you are looking for a home-made regimen like a face mask, you can use quinoa with soy milk. With 1.4 cups of quinoa cooked in soy milk, you need to mix it with three teaspoons of unflavored yogurt. Then add two egg yolks and two drops of mimosa essential oil. Let it cool, and then apply it on your face and neck. For best result, you need to leave it for about 20-30 minutes or until the quinoa face clay dried up. Afterwards, you can rinse it off with lukewarm water.

Quinoa as hair damage protector

Essential amino acids in quinoa can strengthen your hair follicles and keep your scalp hydrated. Quinoa protein is a natural coating to prevent damage to your hair follicles while providing nourishment to your hair follicles. It can also promote hair growth over time.

A healthy scalp means hydrated and well-conditioned. It will keep you from having dandruff which causes by dry scalp. Pollution and dust are also one of the factors in having dandruff.

A home remedy for scalp care using quinoa is straightforward. You need to crush the quinoa until it became a paste. Then, you can apply your hair and scalp. For best result, leave for 15-20 minutes and then wash it off.

Vitamins and minerals keep our hair and scalp healthy; prevents hair tangled and split ends. Also, it maintains the color of our hair naturally. Given this, quinoa promotes organic hair and scalp treatment while reducing our exposure to formulated beauty products.

Quinoa Side Effects

Quinoa can trigger some digestion health problems. Too much consumption of it can cause side effects. Therefore, people with underlying digestion problems need to have limitations in quinoa intake.

Overeating of quinoa for the belief that more fiber can make you lose weight is a myth. Too much quinoa fiber in your stomach can result in health issue like stomach ache, cramping of the abdomen, bloating and diarrhea.

Nevertheless, adequate consumption of quinoa is essential to prevent intestinal blockage, anaphylaxis, heartburn and allergic reaction over time.

In some cases, quinoa can have a bitter taste caused by saponin. The preparation of quinoa is important before consuming it. Therefore, you should wash quinoa thoroughly before cooking.

Saponin is a natural defence mechanism of quinoa against insects and pests in the field. It is a phyto-compound in the quinoa that in some instance is dangerous to our health. You can use saponins as a natural cleanser.

Quinoa Food Recipes

When having quinoa, we need to follow the accurate processing of it to enjoy its rich taste that goes well with other foods. Also, it is a healthy and safe replacement for people with high blood sugar because of its non-gluten-free carbohydrates.

Cooking of quinoa involves techniques to achieve its fluffy appearance. To prepare, wash quinoa twice as long as there is no presence of saponin compound.

If you cook it like rice, you must put the cover on it. Wait for the quinoa to absorb all the water. Afterward, you can remove it from heat and let the quinoa steam for almost five minutes. Once the quinoa is perfectly fluffy, it is ready for consumption; otherwise, it is not well cooked.

Additionally, you can make quinoa into a salad combined with shredded carrots, cucumber and sweet snap peas. It will be complemented to the carrots and size serving of quinoa. You can also add raisins, parsley, and walnuts for a more flavorful taste. Serve with dressings made from avocado, olive oil, white balsamic vinegar and a pinch of salt and pepper.

Our Insights

Quinoa has nutrients and minerals like potassium, manganese, magnesium, and iron. These minerals, together with carbohydrates, protein, fiber, and flavonoids, can make a difference in our body.

Iron from quinoa plays a role in keeping our red blood cells healthy and promotes the formation of hemoglobin. It is responsible for supplying oxygen from one cell to another.

Consuming of quinoa will benefit us to regulate body temperature and increase metabolism. Also, it increases enzymes activity in our body. More importantly, iron increases brain functions by supporting the oxygen it needs.

Quinoa comes with riboflavin which improves metabolism within brain and muscle cells. It will create proper energy production in cells.

Indeed, the health benefits that we can get from quinoa are impressive and can contribute to our daily consumption of healthy foods. Moreover, it will be beneficial for us to be healthy and fit.

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