The Yummiest 14 Night-Before Breakfast Recipes

We always hear that breakfast is important but do you know why? In fact, skipping breakfast can result some really negative effects on your health:

Increase the risk for heart disease
Raise the risk for diabetes
Lead to gain extra weight
Injure your bone health
Impair cognitive abilities and academic performance in children

To avoid all these we collected 15 healthy and delicious breakfast Recipes that you can make ahead.

1. Zucchini Oat Breakfast Cookies

Sounds weird but tastes super good. Here is what you need:

1 cup shredded zucchini
1 cup quick-cooking oats
2 cups white whole wheat flour
1 medium ripe banana mashed
1 teaspoon ground cinnamon
Half teaspoon baking soda
Quarter teaspoon salt
Quarter  cup butter
3/4 cup coconut sugar or brown sugar
1 large egg
1 teaspoon vanilla extract
1 cup semisweet chocolate chips
3/4 cup chopped walnuts

Link to the full recipe on the last page.

2. Vanilla – Orange Chia Pudding

Gluten free and vegan, refreshing start for your mornings:

1 cup cashew milk, almond milk or coconut milk
3 tablespoons chia seeds
half teaspoon orange zest, preferably from an organic orange
1/3 teaspoon vanilla extract
Optional toppings: honey or maple syrup, banana, berries or berry chia seed jam, coconut, crisped chopped nuts

Full recipe link on the last page.

3. Asparagus and Goat Cheese Mini Quiches

Delicious breakfast for special mornings.

1 and 1/3 cups all-purpose flour,
1/2 teaspoon salt
1/2 cup cold unsalted butter
3 ounces goat cheese log, cut into 1/2-inch pieces and frozen
1 tablespoon ice water
1 large egg yolk
12 ounces fresh asparagus, trimmed
1 large leek, thinly sliced (about 1 1/2 cups)
2 tablespoons unsalted butter
2 tablespoons chopped fresh parsley
4 large eggs
1/2 cup heavy cream
2 ounces crumbled goat cheese
3/4 teaspoon salt
1/4 teaspoon black pepper

Go to Page 15 for the full recipe.

4. Banana Coconut Muffins

Sweet, tasty and healthy? Yes, it is possible!

1/2 cup white whole wheat flour (or regular whole wheat flour)
3/4 cup whole wheat pastry flour or white/regular whole wheat flour
1 and 1/2 teaspoons baking powder
1 cup mashed ripe banana
1/4 teaspoon table salt
zest of 1/2 lemon, finely chopped
3/4 cup unsweetened shredded coconut
1/2 cup virgin, melted coconut oil
1/4 cup honey
1 large egg, better at room temperature
1 teaspoon vanilla extract
1 tablespoon turbinado sugar

Find the recepie on the last page.

5. Hash Brown Egg Nests with Avocado

The ultimate breakfast for tough days.

8 medium eggs
2 slices cooked bacon, crumbled
15 oz. frozen shredded hash browns, thawed
2 avocados, sliced and chilled
1 cup Cheddar cheese, shredded
1 tablespoon olive oil
Salt and pepper to taste
1/2 tablespoon parsley, chopped

Full recipe link on the last page.

6.  Tropical Steel-Cut Oatmeal

Takes no more than 10 minutes to prepare and gives you energy for long hours.

1 cup steel-cut oats
1 2/3 cups water
1 can coconut milk
2 tablespoon vanilla
pinch salt
1 tablespoon brown sugar
1/3 cup pineapple
1/3 cup strawberries
1/3 cup mango
1/3 cup banana
1/4 cup cashews, chopped and toasted
1 tablespoon ground cinnamon
1/4 cup coconut flakes, toasted

Link to the full recipe on the last page.

7.   Valerie’s Brunch Frittata

A tasty brunch with tomatoes, asparagus, herbs, and goat cheese and all ready in just half an hour.

1 tablespoon extra-virgin olive oil
2 oz goat cheese, crumbled
1 cup cherry tomatoes
1 cup cut-up cooked asparagus (in 1- to 2-inch pieces)
8 large eggs, beaten with salt and black pepper
2 tablespoon mix of chopped chives and dill

Go to Page 15 for the full recipe.


Oats, nuts and dried fruits for breakfast are a good start for your body. And the chocolate? Even better!

1 1/2 cups oats
1 cup raw walnuts
1 cup raw nuts or almond (roughly chopped)
3/4 cup cocoa or cacao powder
2 cups pitted dates (soaked in warm water then drained)
1/4 cup salted almond butter (or peanut butter)
1/4 cup agave nectar, maple syrup or honey

Full recipe link on the last page.

9. Frozen Breakfast Quesadillas

Quick, tasty and cheesy? Quesadilla! What else?

3  tortillas (low carb)
1 large egg
3 egg whites
1/2 cup canned corn, rinsed and drained
2 tablespoon cilantro, chopped
1/2 cup canned black beans, rinsed and drained
1/4 cup red onion, minced
3/4 cup reduced fat shredded cheddar cheese
1/2 tablespoon  taco seasoning

Go to Page 15 for the full recipe.

10. Baked Blueberry Oatmeal

With this breakfast every morning starts perfect.

2 cups old fashioned rolled oats
1 1/2 teaspoon ground cinnamon
1 Tablespoon unsalted butter – melted
1 teaspoon baking powder
1 large egg
1/2 teaspoon sea salt
2 cups milk
1/3 cup maple syrup
2 teaspoons vanilla paste (or extract)
1 1/2 cup blueberries
2 ripe bananas – cut into 1/2 slices

Link to the full recipe on the last page.

11.    Stuffed Breakfast Peppers

Veggies are always good choice to start your day!

4 eggs
1 cup broccoli
2 bell peppers
1 cup mushrooms
1/4 tablespoon cayenne pepper
Salt and pepper

Full recipe link on the last page.

12. Banana oat pancakes

Gluten-free and healthy choice for every day.

2 eggs
1/4 cup mashed bananas (about 3 small bananas)
2 tablespoons coconut oil or butter, melted
1 tablespoon lemon juice
1 teaspoon honey or maple syrup
1 cup oat flour
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon

Go to Page 15 for the full recipe.

13. Cocoa Banana Bread Protein Bites

Another sweet but healthy option to boost your mornings up.

3 full dried bananas, chopped into pieces
1/2 cup pitted dates
1/4 cup unsweetened almond milk
1/4 cup almond meal/flour
1/4 cup raw almonds
1/4 cup natural peanut butter (or almond butter)
1/2 cup protein powder
1/4 cup cocoa nibs (divided)

Link to the full recipe on the last page.

14. Smoothie

Quick, healthy and easy to pack. Great choice for busy mornings.

1 cup almond milk
1 cup frozen berries
1 tablespoon chia seeds
1 scoop protein powder
1 handful spinach

The recipe is on the last page.


15 Foods That Can Actually Kill You

You will agree with me that when it comes to food, one can think of so much to say about it. So many things like it keeps us nourished, it brings us together most of the time, keeps us from visiting the hospital every now and then you know. In short, food is a basic need but did you know that certain foods can actually kill you?

Bitter ones can actually be packed with cyanide while raw and have to undergo heat treatment in order to eliminate this toxin that is very hazardous to one’s health.

This may come as a shocker, but it is very true and this particular post highlights fifteen foods that can actually kill you.

1. Apples

Even apples?

Well yes. Apple seeds contain cyanide, a toxic substance.

Pesticides sprayed onto the apples also have a tendency of clinging to their skin and during the picking, they will often be waxed into the apple which is harmful.

It is therefore advisable to wash the apple thoroughly before eating and also, avoid the core.

2. Almonds

Bitter ones can actually be packed with cyanide while raw and have to undergo heat treatment in order to eliminate this toxin that is very hazardous to one’s health.

3. Honey

To think honey has so many uses and benefits.

When unpasteurized, honey could be very harmful. It could contain pyrrolizizine alkaloids that could cause cancer and sometimes liver cirrhosis , two very deadly conditions.

4. Kidney beans

Another shocker. Who knew right?

Kidney beans are so delicious and have a lot of nutritional value but it turns out they actually contain lectin or phytohemagglutinin, which explains why eating even a small quantity of undercooked beans, could cause stomach upsets leading to nausea, diarrhea and even vomiting.

It is therefore very important to soak your beans to get rid of the poison and have them well cooked.

5. Tomatoes

I mean who could have guessed right?  We use tomatoes pretty much everyday when preparing meals from simple ones to the most complex or classiest ones. So what could be so dangerous about such a common and seemingly harmless fruit such as a tomato?

Well, it is actually all in the leaves and the stem. Tomato leaves contain glycoalkaloid, a poison known to cause severe cramps, upset stomachs and even worse, anxiety which could actually be fatal.

6. Potatoes

This is certainly not good news for fans of fries and crisps but no worries.

The harm in potatoes is in the stem and leaves so steer clear of them because though rare, there have been cases of death from poison in these. The poison is called solanine.

7. Nutmeg

This is one popular spice with a good number of health benefits, which adds an amazing and sweet taste to food, in addition to the fact that it also makes the food smell so good.

That may be so, but it is also a hallucinogenic when taken raw. It could actually cause nausea, vomiting and even worse, it could bring about an elevated heart rate.Store bought nutmeg is however never raw.

8. Mushrooms

If you are a fan of eating anything with mushrooms, then better be cautious. Certain species of mushrooms actually contain poison. Interesting that mushrooms could actually have a number of health benefits but you should steer away from wild ones. Stick to the ones sold at grocery stores.

“Amanita Virosa” for example, is one wild type of mushroom known to kill and is actually referred to as “the death angel”

Such could cause , nausea, diarrhea and damage to your kidneys.

9. Celery

It may be a good source of antioxidants but it turns out that during growth, the celery plant will often draw in a lot of pesticides from the immense amount of water it takes from the ground.

As such, one can find close to or more than 64 different types of chemicals in them.

10. Raw meat

Raw meat contains bacteria which can cause gastroenteritis and bacteremia, which in people with a weaker immune system can actually cause death.

The bacteria is called salmonella and can be found in not only red meat, but also poultry and seafood.

11. Pufferfish

This delicacy, very popular especially in Japan, can actually cause paralysis or even kill you if not properly prepared.

Its internal organs are very toxic and people interested in indulging in the delicacy are advised to be very cautious.

12. Peanuts

This might not come as such a shock because it is very common to come across people who are allergic to them.

An allergy to peanuts can be so dangerous that it could actually cause death if left unattended or untreated as it can lead to a blocked airway, make you lose consciousness and even send you into shock.

13. Blueberries

They may fall under the list of the world’s best sources of antioxidants but blueberries are among the plants that soak up a lot of pesticides during their growth, just like celery.

They could contain up to 52 different kinds of pesticides which is by no means a good thing for the consumer.

14. Hotdogs

Although a delicacy for many, it has been reported that hot dogs are actually among the leading causes of choking among young children, which is very dangerous and could cause death.

15. Fast Foods

Though we have mentioned hotdogs which are actually part of fast foods, we mentioned them with the hazard being mostly among children, choking.

Now, it is worth mentioning that fast foods are a leading cause of death among people in this different context.

They contain high levels of fat and calories and since they are very tasty, have a tendency of causing addiction.

They cause obesity, high cholesterol among other lifestyle diseases that could be fatal.

These are examples of very common foods that can unfortunately cause death. It is the lack of awareness that leads to the fatalities but the good news is, if one is very careful with them this will not be the result.

So, caution is advised when dealing with these types of foods in order to avoid their harmful side.

CHAM CH_Food CH_Lifestyle

15 Small steps to reduce your food waste in 2020

Food waste is something of a sad topic when taking into consideration that around 1/3 of the food produced goes to waste. In industrialized countries, food losses reach the value of $680 billion and $310 billion in developing countries, if that doesn’t anger you or make you want to take action I don’t know what will. Unfortunately for the regular folk like us, much of the food is wasted before it even comes in the markets and there is nothing we can do about that. However, we can do plenty of things to minimize food that we waste, which in turn will also save us plenty of money.

1.Food saving apps

Food saving apps are something that we must all consider. Olio is an amazing app that allows you to give away food that is edible and it must be either raw or cooked. This app can be used both by individual and companies. By using apps like Olio you make sure that your part in saving food is done. While many of us don’t throw food every day, but in holidays like Christmas the food waste goes through the roof and what better way is there to get in the Christmas spirit of giving rather than helping those in need with the most essential thing that they need.

2.Share with friends or family

There are times when we go to the market and we buy just too much food, either by accident or we see a deal that is too good to pass so we buy that extra 3kg of potatoes without actually needing them and knowing well that we will not be able to eat them before they get spoiled. Whenever that happens you can simply give it to your friends or your extended family. I promise you that they will feel grateful for it rather than feeling offended. I have had plenty of experiences where extended family members saw this as a great gesture. This is definitely a win-win situation.

3.Don’t buy in bulk

Buying in bulk means that you will absolutely waste that food unless you’re cooking for 10 people. You absolutely don’t need to buy 5kg of apples if you know that realistically you will not be able to eat them before they perish. Buying large quantities just to save a couple of Dollars or Euros is irresponsible, especially when you take into consideration that in Europe 95 to 115 kg per capita are wasted every year. If we do the math, that is around 300 grams of food being thrown every day.

4.Compost the remains

Composting isn’t the first that should come to mind if we think of cutting food waste. This must be used as a last resort because the first thing that we must do is donate it or feed it to livestock. Composting the remains of some foods can turn them into great fertilizers. This isn’t a very complicated process and with a simple Google search, you can learn how to do it at home without much hassle.

5.Shop smart

Shopping smart is something that each and every one of us can do. Every time you go to the grocery store know exactly what are you going to buy and the quantity that you want to buy, don’t buy food just because you see it there and you think that you will get a great deal out of it. Whenever you feel like buying food that you’re not exactly sure you’ll be able to eat it before it perishes, think of the fact that in rich countries, consumers waste more than 222 million tons each year.

6.Visit the grocery store often
Going to the grocery store to buy groceries shouldn’t be a trip that has to be done only once a month. Doing it more often would help you with buying smaller quantities of food that will last for a shorter period of time. This will prevent hoarding food which is a problem that many households have.

7. Don’t over-serve food

Many of us have the habit of overserving food, especially when we have friends or family over. In some cultures, this is seen as a sign of respect, however, this just means that more food will be wasted. Using smaller plates can help with this. You can do this even when you’re cooking only for yourself, there are many people that will eat as much as they put in their plate, so putting smaller portions can also help you stop eating more than you need.

8. Don’t throw your leftovers away

It’s understandable that when cooking something many times you will have leftovers even after eating the meal. However, it is just unacceptable throwing food that has not perished, and it is still edible. You can always freeze them and put them in the refrigerator, in that way you can consume them later.

9. Store food where you’re supposed to

This is very important, especially when it comes to fruits and vegetables. Not every fruit or vegetable requires to be in the fridge, there are veggies and fruits that need the room temperature. For example, apples should be kept at room temperature, the same thing can be said about tomatoes. However, vegetables like cauliflower and broccoli should be kept in the refrigerator.

10. Keep your food visible in the fridge

By keeping your food visible in the fridge means that when you have leftovers always put them to the front and keep your fridge organized and neat. By doing this, there is a bigger chance that you will see the food that you have there, and you will remember that even though it’s in the fridge, it will not last forever, so it has to be consumed before it perishes.

11. Don’t always pay attention to expiration dates

Expiration dates aren’t meant to always be taken that rigorously. You should see them more as guidelines rather than strict rules. There are many products that can be eaten even beyond their expiration dates. You just simply have to use your sense of smell, sight, and taste to be the judge of that. While I am not saying that you should always use some products that should be thrown away, but for most of the things that we eat, we can always rely on our sense of taste to know if they are still edible or not.

12.Write down every item that you throw away

This can also be considered as a little experiment. Take a pen and notepad and write in it everything that you throw away. After a month look at the results, and you will see how much food you have actually just thrown away. This will definitely help you understand how much food you need to buy every time you go shopping, and it will help you decrease the amount of food that you throw away. It is trial and error, the first month you will see how much you throw away and the next month you can try and learn from those mistakes and in the process, you will end up throwing a lot less food away and also spending less money.

13. Donate
This should be something that many of us do. If you have taken all the steps that we have mentioned over here, and you still have excess food you can still donate it. There are plenty of charities or food banks that would be more than happy to take anything that you have, raw or cooked, as long as it is edible. There are food banks and charities all over the world and just remember that when you give food, you’re directly impacting the life of someone.

14. Preserve food

You can easily learn how to can, pickle, ferment, freeze food. These processes will help you cut your food waste massively and also you can eat plenty of things that you don’t usually eat. You can create applesauce with apples that you can enjoy it for quite some time. Pickling is a process that has been used for thousands of years now and it isn’t a complicated process. I always remember growing up that in my family there were always pickles that were made by mom and the entire process only would take a day, while we enjoyed them for months.

15. Plan your meals

Plan what you are going to eat. A simple and quite effective way of doing it is to plan every Sunday what are you going to eat the next week. In this way, you will know what products you need to buy and after you do this for some weeks you will also know how much food you need to buy for the upcoming week. It doesn’t mean that you have to do it weekly, you can do it once every two weeks or whatever period suits you.

CHAM CH_Fitness CH_Food CH_Health CH_Lifestyle

The 15 Best Foods To Eat In The Morning

Breakfast is undeniably the most important meal of the day because it provides us with the energy needed to work throughout the day. Eating a healthy breakfast is linked to having better memory and ability to concentrate more in your tasks in addition to the fact that it keeps you healthy, which is why choosing the right foods to eat in the morning is so important. Here are 15 best foods to eat in the morning.

1. Eggs

It has been proven that eating eggs in the morning will help you feel fuller throughout the day making your calorie intake less at your next meal. Though they are high in cholesterol, in most people, they do not increase cholesterol levels in the body. In fact, they reduce your chances of getting heart disease by modifying the shape of bad cholesterol and improving your insulin sensitivity. Eggs boost your metabolism and especially help you shed more fat around your belly area. The yolks prevent fat absorption while providing you with iron, Vitamin A and B-12.

2. Coffee

It is common practice for a lot of people to have coffee in the morning with the belief that it helps keep them awake. Well, if you are one of those people, you will be glad to know that coffee does indeed keep you alert and improves your overall mental performance. Taking black coffee in the morning helps boost memory power and keeps the nerves in check. The amount of caffeine in coffee has also been proven to improve your mood and increase your metabolic rate in addition to the fact that for people who like to exercise, it increases their performance during workouts. Antioxidants rich in coffee decrease your chances of getting diabetes and liver disease. Coffee can also help clean your stomach by flushing out toxins as it is a diuretic beverage.

3. Sweet potatoes

They make for the perfect breakfast addition as they are packed with both minerals and vitamins. Eating just one already means you have taken some vitamin A, B6, vitamin C, E, and vitamin K, all of which are necessary for good health. Sweet potatoes also contain fibre, manganese, phosphorous, copper and riboflavin. All these play a big role in keeping your blood sugar stable, promoting good eyesight, helping you out in case you are on a weight loss journey and enhancing your overall immunity. The best thing about sweet potatoes is that they can be eaten by almost everyone regardless of their dietary restrictions.

4. Oatmeal

If you are into eating cereals for breakfast, then oatmeal is the best for you. Oatmeal is made from ground oats that are very healthy as they contain oat beta-glucan, which is a unique fiber. This fibe keeps you from feeling hungry and reduces your cholesterol. The antioxidants present in oats generally decrease the chances of getting high blood pressure and keep your heart healthy. They support the cells in the circulatory system as well. Oats easily make for a balanced breakfast as they can be served alongside other foods that are good for you in the morning.

5. Berries

Other than being delicious, berries are rich in antioxidants and relatively contain lower sugar compared to other fruits. They are very rich in fibre and reduce inflammation markers. From just a cup of raspberries, for example, you can get as much fibre as you can get in certain types of beans. The antioxidants in berries help you age better other than protecting your heart. Eating mixed berries every morning could give you higher levels of good cholesterol required by your body and could also lower your blood pressure.

6. Greek yogurt

Greek yogurt is creamy and full of protein which is known to reduce feelings of hunger. It helps in weight control as it increases your metabolic rate. The conjugated linoleic acid (CLA) contained in it can reduce the risk of getting breast cancer other than just increasing fat loss. Greek yogurt is also a great source of calcium which is a requirement for healthy bones. The probiotics present in Greek yogurt help keep the bacterial balance in your gut healthy. Eating Greek yogurt in the morning is also good because the acidity present in it will make it easier for your body to absorb the rest of the other nutrients it needs.

7. Chia seeds

They are known to be a great source of fibre. The viscous fibre in chia seeds usually increases the volume of food that moves through your digestive system because it absorbs water. This means that eating chia seeds will help you feel satisfied longer. They also improve blood sugar and blood pressure and are highly recommended for people with diabetes. Eating them also reduces chances of inflammation and the high antioxidants in them will help keep the cells in your body protected from free radicals produced during metabolism.

8. Nuts

They are very tasty and filling which helps prevent weight gain. They may be high in calories but your body does not absorb all the fat present in nuts. They are high in potassium and magnesium which you need. Eating nuts is good for diabetic people as they reduce blood sugar levels. They also reduce cholesterol levels, decrease inflammation and insulin resistance. Other studies have shown that eating nuts could also protect you from certain types of cancer.

9. Green tea

Drinking tea is generally good for you because certain teas have many health benefits. Teas are great because they are flavored but still add fluid to your body. If you are looking to improve your alertness and mood throughout the day, then you should consider taking green tea. Aside from reducing blood sugar levels and insulin levels as well, drinking green tea can also protect your brain from damage and keeps your nervous system safe. Green tea contains catechins, which are phytonutrients. The catechins help you burn more calories. This is great particularly for people trying to lose belly fat and it will also generally stop you from gaining weight.

10. Fruit

You’ve probably been advised countless times to eat lots of fruit since you were younger, because other than just being delicious, fruit is very nourishing. Well, starting your day by incorporating fruit in what you eat in the morning has many health benefits. Fruit is rich in vitamins, fibre and potassium other than being very filling. The natural sugars present in fruit are just what you need to wake up your body and keep your brain sharp and energized. Making it a habit to eat fruit regularly significantly reduces your chances of getting chronic diseases.

11. Protein shake

Starting your day with a protein shake or a smoothie is definitely a good idea as it reduces your appetite for the rest of the day. The protein in it is absorbed faster and has a way of preserving muscle mass during aging and also assists in weight loss. Protein shakes help stabilize your blood sugar levels. Whey in protein shakes could help lower your blood sugar and even treat diabetes type 2.Better start incorporating protein shakes into your mornings because other than these benefits, they enhance your body’s defenses generally.

12. Flaxseeds

They are also rich in viscous fibre and have been known to keep you full for a good number of hours when eaten in the morning. An important fact to note is that they also protect you from breast cancer. Eating flaxseeds will also improve your insulin sensitivity.

13. Cottage Cheese

Cottage cheese is high in protein and usually decreases the hunger hormone. This type of cheese can actually be compared to eggs when it comes to how filling it is. Eating cottage cheese will also strengthen your bones because this type of cheese is rich in calcium. It is also packed with magnesium and can improve one’s digestion.

14. Tomatoes

They are very rich in water content and will have you very nourished and hydrated throughout the day when eaten in the morning. They are also very rich in antioxidants which provide energy and assist in cell repair. Eating tomatoes also benefits your body because they contain carbohydrates, fibre and other minerals that your body needs.

15. Kales

Eating kale as part of your breakfast is a great idea as it is low in calories but still keeps you full. Kales also provide us with a number of nutrients such as vitamin A and C as well as iron. In addition to the vitamins, they also have calcium which is required for healthy bones and stimulates immunity. Eating kales in the morning will support your body’s overall well being and will prevent a variety of health complications.

Hopefully, these fifteen foods have given you an idea of what to start your day with. Studies show that if certain important nutrients are missed during breakfast, it becomes harder to compensate for them during the rest of the day. While taking breakfast is a personal choice, making sure that you eat what’s right for your body is important. This should be enough to encourage you to choose wisely what you take in shortly after waking up.

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15 Warning Body Signs You Shouldn’t Ignore

Our body is constantly communicating with us, sending different kinds of messages to us with sensations and feelings. It’s up to us to interpret these signals and make a change if needed. There are some of them which are pretty obvious: you feel hungry, its time to eat, you are getting sleepy its time to sleep.

But what about the other symptoms — those which aren’t so clear?

Here is a list that might help:

1. Stomach Pain

Everybody experiences mild or severe short or persistent stomach pains during our lives. The most common cause of this is transient gastritis, which can be caused by stress-induced acid exaggeration, viral or bacterial infection, spicy food, or high consumption of alcohol. In such cases, with a few days of diet the use of acid-reducing medicines, the complaints disappear quickly. However, there are some symptoms that cannot be prevented by “home therapy”. If the stomachache is accompanied by one of the following symptoms: swallowing pain, regular vomiting, bleeding, weight loss, and sleep disturbances, it is important to consult your general doctor, as further checks are needed to properly diagnose the disease.

2. Shortness of Breath

Shortness of breath is a symptom that anyone can experience during their lifetime, does not necessarily mean something serious – let’s just think about hard physical work, the moments after you finish doing some sport, or the feeling when you get scared or shocked. However, there can be a host of illnesses this symptom points at, so it is important to clarify the circumstances and underlying causes. Shortness of breath may occur even at rest. Most often the complaint is caused by a lung or heart disease. If you often feel drowsy, you should contact your doctor as soon as possible.

3. Dry skin

Dry skin is very common, especially in the middle of winter, but it is not certain that the cold causes dryness. You may not be drinking enough water or using an unsuitable soap or shower gel. Drink at least 2 liters of non-soda fluids a day even in winter, it can be water, tea, sugar-free natural drinks and try organic skin care products instead of traditional ones. Hopefully, these will help. If not visit a dermatologist to find out what the problem is.

4. Night Sweats

We all know how hard it is to fall asleep at night in the summer heat, but the same problem applies when we try to sleep in the overheated room during winter. If you drink a lot of alcohol or eat a lot of chilies, you can expect to sweat more at night too. Many people have night sweats that caused by grief, anger or fear. Strangely, staying in too cold rooms also encourages increased sweating. So often the reasons behind night sweats are harmless and some changes in sleep conditions, habits help to eliminate the increased night sweats. However excessive, and very common, night sweats may indicate a more serious problem like hormone fluctuations or neurological diseases. If this happens, contact your doctor.

5. Difficulty Swallowing

There are many reasons why you may have difficulty swallowing. First of all, there may be some physical (anatomical) obstacle in the way of food. Second, there may be disorders in the functioning of the nerves of the brain, throat, esophagus (functional disorder). Their normal operation is necessary for proper alignment of the swallowing processes. Finally, abnormalities in the muscles of the throat and esophagus can also cause difficulty in swallowing.

6. Headaches

These are the most common causes of headache:

Weather change
Skipping meals
Water shortage in the body
Sleep deprivation
Too much sport
Wobbly posture
Gnashing of teeth

While you can easily find out if you are suffering from some of the above reasons, it may be best to seek professional help, and make sure there are no hormonal imbalances at play.

7. Dizzy Spells

It can be a sign of something very simple thing like tiredness or hunger. But it can be indicative of poor circulation, or iron deficiency or an ear infection. In a few cases, dizziness might signal a neurological disorder.

It is best to see a trained medical professional about it, especially if you drive a car or operate heavy machinery.

8. Numb or Tingling Hands and Feet

As long as it does not happen frequently that’s totally normal. But if it’s happening too often, immediately, talk to your doctor. You could have a real problem with your blood vessels or something wrong with your nerves or brain.

9. Puffy face
Puffy face or edema occurs when your body is unable to get rid of the extra fluid for some reason, it collects between cells and causes swelling. What can cause it?

Nephrotic syndrome: when your body excretes too much protein into the urine.
Thyroid Problems

10. Muscle cramps

Muscle cramps are caused by disturbances in the nutrient and oxygen supply of the muscle. The most common reasons of muscle cramps are doing some ports or a prolonged physical exertion. Moreover it can caused by the lack of magnesium and calcium or too much potassium in the body.

11. Dry Eyes

The risk of its occurrence is being increased by the use of air conditioning, smoking, frequent TV watching, and computer usage. In these cases, eye drops usually solve the problem. Be aware that dry eyes are also the symptom of lupus, diabetes, rheumatoid arthritis, and some thyroid disorders.

12. Disrupted Sleep Patterns

The sleep disorder can be both a symptom and a disease that can be caused by a variety of causes: stress, mental exhaustion, excessive caffeine digestion, lack of sports, anxiety, but it can also be a sign of depression. Long-term sleep deprivation affects every field of your life negatively, so if you have been struggling with this problem for a long time, we recommend to visit your doctor.

13. Constant Thirst

Constant dry mouth syndrome can be caused by a side effect of medication but it could be the sign of some serious diseases such as Sjögren’s syndrome, hypothyroidism, AIDS, sarcoidosis, Alzheimer’s or Parkinson’s disease, or diabetes.

14. Chest Pain

Chest pain is one of the most common causes of ambulance alerts. Fortunately, the complaint is not always a sign of a heart attack. Chest pain can be caused by a number of causes, but all of these – whether heart or non-heart disease – are worth a medical examination.

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The Big Milk Myth and What Lies Beyond

Was it only the success of the milk lobby that made us believe for decades that it’s good for us? Or is it true that the human body really cannot digest cow’s milk properly?

The “milk question” is one of our days’ biggest dietetic dilemmas, even amongst doctors and dieticians, there is no coincidence: is it healthy or is it harmful to your body?

For many people, drinking milk belongs to the normal daily routine – children drink it for breakfast, chocolate milk for bedtime, we put it in our coffee, and there’s a long list of dairy products, from the delicious yogurts to our favorite cheeses what we rather wouldn’t miss out on. Milk has always got a green light in any diet…just until recent times. Newest studies suggest cutting down milk consumption, as it has negative effects on our health. At the same time, other researches still prove its benefits.

Is milk really good for you?

Anyway, something has started as Canada – being the largest milk consuming country – issued a new and completely rethought food guide that cuts off dairy consumption dramatically.

So, what is the truth about milk?

Let’s see both its bright and dark side, to help us decide.

Milk is a whole food as it contains 18 out of the 22 essential nutrients. It provides lots of calcium, magnesium, potassium, zinc, iron, Vitamin E and Vitamin K, amongst others, and is a great source of protein. Milk has been legendary of its benefits on bones.

Several researches proved that milk has an effect in preventing type 2 diabetes. The explanation is that its protein helps to balance blood sugar.

Furthermore, milk is said to increase the level of high-density lipoprotein (HDL), known as good cholesterol, and even contributes in preventing stroke and heart disease.

Milk has many benefits to our health.

Well, this all sounds really cogent. So what is the problem with it?

A study found connection between teenagers’ dairy consumption and having acne. and it might refer to adult acne, too. Further studies pointed out that especially the skim or low-fat milk can cause such symptoms, the whole milk or cheese will not. Other skin diseases like eczema and rosacea may also get worsened by drinking milk, researchers found.

Interestingly, checking the diet of pregnant and breastfeeding women, researchers found that adding milk and a probiotic to their meal will help to reduce the risk of food-related allergic reactions like eczema of their child. At the same time, 5% of the children suffer from symptom caused by milk, from the milk allergy to colic and diarrhea, even breath difficulties. They usually grow out their milk allergy. And at the same time, adults can develop one.

Dairy can be the cause of many health issues.

A surprising study found that having 3 or more glasses of milk a day might increase women’s bone fracture risks. Another showed that elderly people’s risk of bone fractures and osteoporosis are the highest for patients who consume the most dairy products. Researchers explain the reason might be milk sugar called lactose. – wait a second, we thought it’s good for our bones, no?

You probably wouldn’t believe at first sight but according to a 2015 study 75% of the world’s population has an issue with cow milk digestion, and this might be because of lactose intolerance. (Cow milk has higher lactose content than any other animal’s.) Many of the patients don’t even know about it, as small daily dairy doses can be safely added to their diet.

And last but not least: Dairy cows get tons of growth hormones and antibiotics. These may not only cause milk allergy but are linked to increasing the risk of certain cancers. It is quite disconcerting that a breastfeeding mother is restricted in taking medication, but there’s no concern about what we get from the cow’s milk…more research is needed, but this sounds definitely weird and worrisome.

So, besides its health benefits, would cow milk be really something that our body got used to over the thousands of years?

There is no doubt milk is rich in nutrients and may be a good asset in a healthy diet, especially for children. Although we know now that in a number of cases moderate consumption or even full elimination is reasonable.

Milk is naturally packed with essential nutrients in a convenient and accessible form. Drinking milk is particularly important for children and may help you and your child maintain good health.

For those who want or need to cut off milk from their meal, plant-based milk alternatives like rice, almond, coconut, or cashew can be also a good alternative for a balanced diet.

As a takeaway, it might be a good starting point to try to get milk of grass-fed or pastured cows, or find organic dairy sources. They are proven to not only contain higher level of vitamins and more beneficial fats but also are clean of drugs. This one change itself will mean a lot for your health.

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15 Healthiest Vegetables

We all know veggies are good for your health, but some of us don’t know what are the best vegetables for us or in what parts of our bodies they help with, or the kind of vitamins and minerals they have.

So, this list is a compilation of some of the healthiest vegetables that you can find, and how they’ll improve your health.

1. Spinach

Spinach has easily one of the most impressive nutrient profiles we’ve ever seen on a vegetable! One cup (30 grams) of this leafy green contains only 7 calories and has 56% of your daily Vitamin A needs, plus 100% of your daily Vitamin K requirements. One study in 2015 found that dark green leafy vegetables like spinach are also good for preventing heart disease and may reduce your blood pressure. On top of that, it also has a lot of antioxidants, which help against cancer and reduce the risk of chronic diseases.

2. Carrots

Carrots are the queens of Vitamin A, capable of providing up to 428% of your needs in just one cup (128 grams). These orange vegetables are also high in Vitamin K, C, and Potassium and they also contain some of the same antioxidants that Spinach has, but in even bigger quantity, which means that it helps prevent cancer even more. A study found out that for each serving of carrots per week, male participant’s risk of prostate cancer decreased by 5%. Another study showed that if smokers eat carrots at least once a week, they decrease the chances of having lung cancer by three times in comparison to smokers who didn’t! That is quite a result for just one vegetable.

3. Broccoli

Broccoli is rich in a compound called glucosinolate, as well as sulforaphane, a by-product of glucosinolate, which is really good because it’s known that sulforaphane has a protective effect against cancer. In an animal study, it was able to reduce the size and number of breast cancer cells while also blocking tumor growth in mice.

Broccoli also protects the heart from disease-causing oxidative stress by significantly lowering the levels of oxidants. And even with all that, it’s still a vegetable loaded with nutrients, with a cup (91 grams) of it providing 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement, and a great amount of manganese and potassium.

4. Garlic

Garlic has long been around as medicinal plant, dating way back to China and even Egypt. Allicin is the main compound in Garlic and is responsible for the great variety of health benefits that it has. Allicin might be useful to prevent cancer: One test tube has shown that allicin induced cell death in human liver cancer cells. Some studies have demonstrated that garlic can regulate the sugar in the blood, as well as helping your heart be healthy. In an animal study done with diabetic rats, they were given either garlic oil or diallyl trisulfide, which is a component of garlic. The results showed that it decreased blood sugar and improved sensitivity, proving that this vegetable really does help to control sugar.

5. Kale

Kale is quite an amazing leafy green vegetable, having health-promoting qualities. It provides only 7 calories per cup of raw leaves, and the daily requirements for vitamin A, C and K. It also contains plenty of vitamin B, potassium and calcium. Because of the high amounts of antioxidants that kale contains, it’s really beneficial for the health of the cardiovascular system, mainly the heart. One study also reported that kale is beneficial for people with high cholesterol, with people that drank 150 mililiters of kale juice per day for 12 weeks got a 10% decrease in bad fat, and a 27% increase in good fat. Another study has shown that kale juice reduces blood cholesterol, blood sugar levels, and blood pressure.

6. Green Peas

Peas are a very starchy vegetable, with up to 134 calories provided per cooked cup (160 grams). That means that it has a good amount of carbs, and it may impact blood sugar levels when eaten in large amounts. But even with this problem, they are still very nutritious. One cup of cooked green peas has 9 grams of fiber, 9 grams of protein, vitamins A, C and K, and some B vitamins.Because they are a good source of protein, many vegetarians and vegans use it to boost their daily protein intake. And with the fibers that it has, it also promotes good bacteria in your gut, and a healthy digestive tract.

7. Brussel Sprouts

Brussel Sprouts are a member of the cruciferous family of vegetables, which contains health-promoting compounds, just like Broccoli does. They also contain an antioxidant called Kaempferol that is very powerful at preventing cell damage. An animal study has demonstrated that it protects against free radicals, which contributes to chronic disease. It helps against colorectal cancer, with one study showing that eating brussel sprouts led to an increase of up to 30% in some enzymes that control detoxification. Along with all these benefits, brussel sprouts are also very nutrient dense, containing 87% of your required daily intake of vitamin C, 137% of vitamin K, 12% of vitamin A, and 12% of Folate.

8. Asparagus

This vegetable is rich in several minerals and vitamins, with just half a cup of it providing a third of your daily folate needs, while also providing quite a bit of Vitamin K and some of the B vitamins. Asparagus also protects your skin from sun damage and helps with weight loss. But that’s not the only thing Asparagus has going for it, because it also helps your liver by protecting it against toxicity and supporting its metabolic functions. And on top of that, it also protects against free radicals as well.

9. Sweet Potatoes

Sweet Potatoes has antioxidants that help decrease the risk of lung and breast cancer. And yes, it’s the same kind that is found in both Spinach and Carrots, so it’s in good company. A serving of sweet potato also contains a lot of potassium, up to 12% of your daily needs, 10% of the daily requirement of magnesium, and up to 66% of vitamin A. Along with that, a cup of baked sweet potato contains up to 50% of your daily vitamin C needs. One specific type of Sweet Potato, called Caiapo has shown to have an anti-diabetic effect in a study.

10. Swiss Chard

Swiss Chard is very low on calories but high in many minerals and vitamins. One cup of it contains only 7 calories, yet 1 gram of fiber and protein, nearly three times the daily requirement of vitamin K, and 44% of the recommended amount of Vitamin A. Swiss Chard is also really well known for it’s potential to prevent problems caused by diabetes mellitus, with it reversing the effects of the disease in one study by decreasing blood sugar levels and also preventing cell damage.

11. Onions

Onions are packed full of vitamin C and vitamin B6, B9, and potassium. They are also a good source for antioxidants, especially Anthocyanins which are only found in onions. Some of the other ones, like Quercetin, Sulfur-Compounds and Thiosulfinates are also thought to reduce the growth of harmful microorganisms, lower your blood pressure, improve your heart health, and even protect against cancer. One study found that consuming onions may help against osteoporosis, because of its protective effect against bone deterioration, and it may increase bone mass and bone density as well.

12. Ginger

Ginger has been historically used as a natural remedy to motion sickness, with several studies confirming later that it significantly reduces nausea compared to just a placebo effect. One of ginger main properties is being anti-inflammatory, which in some studies have shown that it helped patients with osteoarthritis by reducing the pain levels that they experienced on their knees, along with reducing the effects of other symptoms. Ginger can also be helpful against gout or lupus. And not only that, some studies have shown that it can aid in diabetes treatment as well.

13. Beetroot

Beets are packed with fiber, vitamin B9, manganese, potassium, iron and vitamin C. This vegetable and its juice also have been associated with a lot of health benefits, including things like improved blood flow, lower blood pressure, and increased exercise capacity. They also contain plant compounds like betanin which is believed to have a lot of health benefits and Inorganic nitrate which helps your blood pressure go down, which in consequence, can help you have increased stamina, boost oxygen use, and lead to better exercise performance.

14. Collard Greens

Collard Greens is a very nutrient vegetable, with one cup (190 grams) of it containing 5 grams of fiber, 4 grams of protein and 27% of your daily calcium requirements, easily of the best plant sources of calcium available.  This means that it also helps to protect your bones against diseases like osteoporosis. But that is not the only disease that it helps against, because a study has shown that it also decreases the risk of glaucoma by 57%. If you consume it frequently, it also helps prevent prostate cancer as well.

15. Bell Peppers

Bell Peppers are a good source of fibers, and contain 169% of your required daily intake of vitamin C, along with also containing vitamin B6, vitamin B9, vitamin K1, Potassium, Folate, vitamin E and vitamin A. It also has shown to be a good vegetable for your heart health, bone health, blood pressure and the formation of blood cells. It’s also rich in antioxidants, specially Capsanthin, which helps to protect you against cancer. Some of the other antioxidants also help prevent blindness and heart disease.

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Foods No Braces User Should Ever Eat

Having Braces in the mouth induces pain, and it gets worse if there are food particles stuck in the mouth. You might find it difficult to brush the braces. However, the outcome is worth it. The foods listed below, are advised to be avoided for those using Braces, and the list also contains those foods which require extra care during eating.

1.Stingy Candy, Taffy and Caramel

This trio listed has the capacity to remove the braces already fixed to your teeth. Also, when candy is trapped under the braces, there is a tendency for your teeth to experience decay if it does not come off. Irrespective of the fact that stringy candy, taffy and caramel are sweet substances, they should be taken moderately.

2. Gum

People chew Gum for all sorts of reasons, some could be for sporting purposes, others could be to eliminate nausea. Gum can get stuck in your braces, making it very difficult to remove. Gum cannot dissolve in saliva, the fragments would definitely remain, until they are pulled out little by little.

3. Popcorn

It is quite a task for braces users to chew popcorn. Even for individuals who have no braces, popcorn is difficult to eat. They can get wedged in your teeth, making it nearly impossible to remove, without having to take the braces off. This process could be painful, and infections could occur thereafter.

4. Nuts, Seeds and Chunky Peanut Butter

Nuts, seeds and chunky peanut butter belong to the same category, and they are known to have a similar solid structure and texture. When you chew on something solid, there is a tendency that the braces would misalign. These food substances can get into points where they would be very difficult to remove.

5. Beef Jerky

When it comes to having a delicious taste, Beef Jerky is one which keeps you coming back for more. However, this food is very difficult to tear and chew, hence your braces could get damaged in the process. The fibers present have the tendency to get stuck in your teeth, making you feel uncomfortable.

6. Soda, Sports Drinks and Fruit Juice

Soda,sports drinks and fruit juice are conventional drinks which we take on a regular basis. These drinks are known to contain high levels of acid and sugar. So, when they are taken everytime, even with the braces on, there is a high tendency that decay would set in.

7. Inedibles

It is a common sight to find most children and even some adults, chew on substances which are not in the food category. Inedibles are not food substances, they are regular materials which we put unintentionally in our mouth, such as biting our fingernails amongst others. Chewing on inedibles, has the tendency to cause damage to the braces.

8. Hard Candy

Hardly would you find anyone who does not love taking candies, they come with a nice taste which would leave you longing for more. However, they should not be taken every time. If they are taken in large quantities, tooth decay could occur. If the candy is sucked rather than being chewed, the braces might remain unaffected.

9. Hard Cookies
Not everyone loves hard cookies. To make this easier for those who love hard cookies and have braces on, all you need do, is to put your cookies in milk prior to eating, in order to soften it, and make it safe for your braces. For you to enjoy your cookies, it should be done moderately.

10. Corn on the Cob, Carrots and Apples

Dental specialists have advised that when you have braces on, the front teeth should not be used to bite anything, as the front brackets could loosen, and the wires bent. The corn on the cob should be removed before eating, the same applies to carrots and apples.

11. Pizza Crust, Bagels and Soft Pretzels

Pizza crust, bagels and soft pretzels could present difficulties when chewing, so it is better to bite, then cut into little fragments before you chew with a great deal of care. There is a need for you to protect your teeth, in ensuring that it does not go through strenuous chewing action.

12. Burgers

On a conventional basis, burgers are safe to eat. However, they could pose a threat to those who have braces on, especially if they are quite stocked up. So, it is best that they are cut into reduced bits, instead of putting your front teeth at risk by biting right in.

13. Meat on the Bone

For those who love meat, it is advised that the meat is totally removed because of the braces. This is hinged on the fact that, an accident could occur when chewing the meat, as you could cut right through the bone, thereby damaging the braces and your teeth as well.

14. Ice

People play with ice for all sorts of reasons, and via various media such as the mouth, hands and the likes. For ice-lovers, it is best advised that you stay away from breaking ice when you are putting on braces. However, if your gums are feeling sore, you can suck ice to relieve the pain.

15. Carrots

Gnawing on carrots might be ideal if you are on a weight loss journey, want to up your Vitamin A intake, or just generally love the taste of this beta-carotene rich favorite of Bugs Bunny, but if you have braces, biting into a carrot can be painful or even have negative consequences, not to mention bits and pieces getting stuck in your braces or discoloring your smile. Try grating or shaving them instead, if you can’t resist them.

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14 Cancer Causing Foods That You May Have Consumed In The Last Week

Eating junk food is a major risk factor for cancer, even if it tastes great when you’re eating it, in the long-term, it can seriously damage your health in a lot of ways. But there are also some other foods that will be nearly as bad to you as junk food and can also eventually cause cancer. And the worst part of it is? You might not even suspect it.

Here, we list 15 very common foods that increase cancer risk and that we generally consume on our daily lives, along with some healthier alternatives.

1. Soda

Soda is full of sugar – cancer’s fuel of choice, and even without that, it’s already pretty bad for you – but it often also contains artificial caramel coloring. This artificial color is called Caramel IV and has the carcinogenic chemical 4-MEI as a byproduct of an ammonia-based process.

Alternatives – Water is always the best choice, but if you really crave the sweetness of soda, choose a brand that doesn’t use Caramel IV.

2. Grilled Red Meat

While grilled meat is delicious, scientists have discovered that in the high temperatures used for cooking it, it produces cancer-causing hydrocarbons because of changes in the chemical and molecular structure of the meat.

Alternatives – Eat red meat sparingly and cook it with caution, another option is to eat white meat instead, like chicken.

3. Microwave Popcorn

Diacetyl is what makes your microwave popcorn taste delicious when it’s out of the oven, but when heated, this substances becomes a toxic fume to humans. Also, the lining on the bag is carcinogenic. And finally, popcorn producers are not required to report whether their kernels are GMO or not, which means that it most likely is.

Alternatives – Buy organic kernels and pop them in an oven with olive oil, or in an air popper.

4. Canned Food, especially tomatoes

Canned foods are dangerous because the cans are lined with the chemical BPA, a hormone disruptor that has been shown to alter the brain cells of rats. Canned tomatoes are especially problematic because their acidity causes the BPA to seep into the food, making it even more unhealthy.

Alternatives – Buy fresh or frozen goods depending on what suits you.

5. Hydrogenated Oils

These vegetable oils are extracted from their source chemically. They also have dangerous levels of omega-6 fats, which alter the structure of the cell membrane, and can eventually lead into cancer.

Alternatives – Choose some naturally extracted oil instead, like Canola or Olive oil.

6. Farmed Fish, especially salmon

Though wild-caught salmon has a lot of good proteins for you, more than 60% of the salmon consumed in the US comes from a farming operation where they are fed a diet full of antibiotics and pesticides, which accumulate inside the body of the animal, and after a human eats it, it also goes to them too.

Alternatives – Eat wild-caught fish or use purified fish oil supplement for a better diet.

7. Artificial Sweeteners

Most artificial sweeteners are produced by chemical processes, and there isn’t enough data to really know if they are safe or not. Some studies say that artificial sweeteners cause the toxin DKP (Diketopiperazine) to build up in the body and potentially cause brain tumors.

Alternatives – If you must use sweetener, choose Stevia since it’s natural. Certain recipes can also substitute applesauce for it.

8. Refined White Flour

Refined white flour doesn’t have any nutritional value due to the chemical processes that it had to go through. And even worse, it’s bleached with chlorine gas to achieve that white color. It’s also full of carbohydrates, which is very easily converted to sugar – Cancer’s favorite meal – on your body.

Alternatives – Choose unbleached, whole wheat flour for your cooking, and read labels carefully to determine how much of it was bleached in packaged products.

9. Conventional fruits, aka “dirty” fruits

The fruits and veggies themselves are good for you, but if they are sprayed with pesticides, they are anything but. Altrazine, for example, is a weed-killer that has been banned in Europe for causing severe problems in humans, but is still commonly used in the U.S. The Environmental Working Group (EWG) found that up to 98 percent of all conventional produce, is contaminated with pesticides that cause cancer.

Alternatives – Make buying organic fruits one of your priorities when it comes to them, and carefully wash all produce before eating.

10. Processed Meat

This includes things like bacon, hot dogs, sausage, and deli meats. The processing often adds huge amounts of salt as well as dangerous chemicals, especially nitrate and nitrite which are used to preserve the food along with the salt. The additives are intended to make more desirable but carry a steep risk to your health.

Alternatives – Eat organic meats and look for other products with minimal processing and no preservatives, and never forget to wash and cook it carefully.

11. Potato Chips

Potato chips are offenders for several reasons. One, they are fried in trans fats – Remember the fifth item on this list? – and absorb it, and two, they are loaded with salt, which not only increases the risk of cancer, but also of heart-related diseases. Many varieties also have preservatives and artificial coloring.

Alternatives – For a good snack you can eat some Pretzels, natural popcorn, or some banana chips.

12. GMO Foods

There is a fierce debate about the safety of GMO foods. In one side, Huge food producers like GMO products because they have been modified to be more reliable than the organic ones, plus it’s way easier to develop as a crop in poorer coutries. However, very little safety testing was done before the food hit the self, and we have no idea of their long-term health effects for now.

Alternatives – Organic produce in general that must come with a Non-GMO label.

13. Alcohol in excess

Studies by the National Cancer Institute have shown a link between excessive alcohol consumption and cancers of the head and neck, esophagus, liver, breast, and colon. However, the debate is still up regarding moderate consumption, but generally it’s thought to be even somewhat healthy to drink it moderately.

Alternatives – If you are not ready to quit, keep your alcohol consumption in the low risk category – no more than 3 drinks in a day for women and 4 drinks in a day for men, and for the week, 7 drinks total for women and 14 total for men. If you want to quit and is a long-term alcoholic, be careful as well, because it can cause life-threatening seizures and delirium.

14. Refined Sugars

The biggest problem in this category is high fructose corn syrup (HFCS), and other refined sugars, with even brown sugar becoming a problem because the big companies only seem to add back some of the molasses back, instead of it being more natural. Refined sugars are a source of major insulin spikes, and sugar feeds the growth of cancer cells.

Alternatives – Always scan the ingredients list when buying packaged food; the sugar content will surprise you, even on some healthy foods. Satisfy your sweet tooth with natural fruit rather than candy, and you’re good to go.


The 15 Best Fat Burning Fruits

When it comes to reducing the amount of fat on your body, what you eat is as important as what you don’t eat, and eating fruits is a good way to keep in check your cravings for sweets, while also being able to reduce your weight. Nutritionists have found that fruit intake is positively correlated with weight loss, because they contain very few calories, and have a lot of nutritional content that keeps our stomach full for much longer. And the best part is that you can eat them anytime of the day you want: Be it breakfast, lunch, dinner, or even as a snack between meals!

But not every fruit is efficient on burning fat, so this is the list of the best 15 ones!

1. Grapefruit

Grapefruit is a fruit commonly associated with dieting and weight loss, and for a reason. Being a cross between a pomelo and an orange,

it only contains 39 calories, while also providing 65% of your daily requirement of Vitamin C.

Plus, it has a very low glycemic index, which means that it releases sugar into your blood more slowly than other sweet snacks.

In a study, 85 obese people ate grapefruit or drank grapefruit juice before meals for 12 weeks, which resulted in a decrease in calorie intake, and a 7.1% decrease in body weight, along with improved cholesterol levels.

2. Apple

Apples are some of the most fibrous fruits out there, while also being low on calories. It has 5.4 grams of fiber per large fruit (223 grams), and only 116 calories.

Having that much fiber means that fruits like apples are more filling, and lead to you feeling fuller for much longer after having eaten one, which can lower your daily food intake.

In a study, women were given either three apples, three pears, or three oat cookies per day, for 10 days. Out of all three, the apple group had the biggest change in weight, having lost 2 pounds, while the pear group lost 1.6 pounds, and the oat cookie group did not have any weight change.

Researchers say that apples should be eaten whole, rather than juiced, because that way, it maintains all the fibers and control your appetite.

3. Apricot

Apricots are part of a group of fruits called stone fruits, which are seasonal, have a fleshy exterior and a stone inside. So, it’s in the same kind of group as peaches, cherries and plums.

This group is well known for having low glycemic index, low calories, and rich in vitamin A and C, which means that it has all the ingredients for helping with weight loss.

Apricots only have 48 calories per 100-gram servings, while still being rich in fibers as well, which means that it’s one of the best stone fruits around for losing weight, and especially, burning fat.

4. Blueberry

Generally, berries have a lot of health benefits, but blueberries are the powerhouse of the group.

They contain only 42 calories, but provide12% of the required daily intake for Vitamin C and manganese, and 18% of vitamin K, while also being very high on antioxidants, which are helpful for accelerating the metabolism and helping to burn fat more efficiently.

They are also filling, with one study showing that people given these berries as a snack ate less food at the subsequent meals than with people that were given candy. Additionally, they help with decreasing cholesterol levels and reducing blood pressure, which are helpful for people that are overweight or obese.

5. Orange

Oranges are low on calories and high in Vitamin C and fiber, and from the previous fruits on this list, we all know that this is a great combination to make you feel full after eating one of them.

So much so, that they are four times more filling than a croissant, while also helping you burn the fat on your body by accelerating your metabolism.

While a lot of people prefer to drink the juice of this fruit, studies have shown that it’s better to eat the whole fruit because it results in less hunger, lower calorie intake, and fills you up better than the juice could because of all the fibers.

6. Melon

Melons are low on calories, and have a high water content, which helps you burn fat easier.

And while being low on calories is good, being rich in fiber, potassium and antioxidants such as vitamin A, vitamin C and Lycopene is even better.

Because of this, melons are one of the best fruits to eat if you want to lose weight or burn fat, while also getting you hydrated.

But you also should be careful with melons because it has a high glycemic index, especially Watermelon.

7. Banana

Bananas might not look like the best option to help with burning fat because of the high sugar and calorie content, but they are nutrient-dense as well, having a high potassium, magnesium, manganese, vitamin A, B6 and C, numerous antioxidants and a lot of fiber.

While bananas have high sugar content, they don’t have a high glycemic index because of all the fiber and nutrients it has, which means that it can help control insulin levels and regulate weight, especially for people who have diabetes.

One study found out that eating a banana per day reduced blood sugar and cholesterol in people with high cholesterol levels.

8. Passion Fruit

Passion Fruit originated in South America and are great for weight loss because of its high fiber content, and high quantities of vitamin A, vitamin C, iron and potassium, while one of these fruits are only 18 grams in weight and have just 17 calories.

That means that if you eat five of them, you can have nearly half of your daily required intake of fibers, while consuming less than 100 calories. Because of it, it slows down your digestion, and makes you feel fuller for longer.

Passion fruit also has a substance called piceatannol which has been linked to lower blood pressures and higher insulin sensitivity in overweight men.

9. Coconut

Coconut is a complete food that is rich in vitamins like various complex vitamins B, vitamin C, and vitamin E, and minerals like copper, iron, magnesium, manganese and phosphorus.

Its meat has a high calorie content, so it should only be eaten in small servings, but that is not a problem, because it also makes you feel full for longer than normal.

Coconuts also have medium-chain triglycerides (MCTs), which can make your metabolism go up by 30%.

Another substance that they have is lauric acid, which can increase the amount of good fat on your body and reduce the amount of bad fat on your blood.

10. Kiwifruit

Kiwis are small, brown fruit that are very nutrient-dense.

They are an excellent source of vitamin C, vitamin E, folate and fiber. And if you have followed the trends of this article, you know that it will make you feel fuller for much longer.

In a study, 41 people with prediabetes ate two kiwis per day for 12 weeks. As a result, their waist circumference suffered a reduction of 1.2 (3.1 cm) inches, had higher levels of vitamin C, and a reduction in blood pressure.

Other studies show that it can reduce blood sugar levels, improve cholesterol, and support gut health, all of which help with weight loss and burning fat.

11. Avocado

Avocados are a very fatty fruit, which seems counterintuitive to fat losing weight, but studies have shown that it does indeed help.

First, half an avocado contains up to 160 calories, making it one of the most calorie-dense fruits. That same quantity also has 25% of the vitamin K that you need daily, and 20% of your daily intake requirement of folate.

In a study, 61 overweight people experience significant weight loss after having been on a diet of 200 grams of avocado or 30 grams of other fats per day. That shows that avocados are a good choice if you want to lose weight.

Avocados have also shown to increase the feeling of fullness, decrease appetite and improve cholesterol levels.

12. Lemon

If life gives you lemons, eat it, even it’s very sour, it contains a lot of dietary fibers, vitamin C, Potassium, and vitamin B6.

Because of this, this yellow fruit can help you be full for much longer, while also stimulating your metabolism, which makes your body burn fats and energy much quicker and efficiently.

It also contains a lot of plant compounds like hesperidin and diosmin, both of which help prevent the buildup of fatty deposits inside your arteries and can reduce chronic inflammation respectively.

In summary, lemons are perfect for helping you lose weight, and staying healthy. But be careful with eating it too much, because it can cause problems in your teeth.

13. Pomegranate

Considered a berry, the pomegranate fruit is about 5 to 12 cm in diameter, and it has an impressive nutritional profile.

One cup of pomegranate (174 grams) contains a good amount of fibers, proteins, 30% of your vitamin C daily needs, 36% of your daily vitamin K needs, folate and potassium.

But it also contains a lot of calories, 144 to be exact, along with 24 grams of sugar.

Again, that seems counterproductive as a fat burning fruit, but studies have shown that it lowers your blood pressure, lowers the risk of heart disease or failure, improves exercise performance, and helps your metabolism, which in turn, helps you process fats and sugars more efficiently.

14. Pineapple

Pineapples are low on calories, but high on vitamin C, manganese, vitamin B6, copper, thiamin, folate, potassium and magnesium.

They are so rich in vitamin C and manganese, that they provide 131% and 76% of the daily requirements, respectively. Both substances that help with maintaining a healthy metabolism and immune system.

Because of this, it can help with digestion as well, even more so due to a group of digestive enzymes that pineapple contains, which makes your body absorb nutrients more easily, and to use it faster, improving your exercise performance and makes you able to lose weight faster with it.

15. Pear

A pear is a mildly sweet fruit with a very fibrous center, and because of that, it packs a lot of fibers, vitamin C, vitamin K and copper.

Just a single pear can pack a quarter of the fiber that you need daily.

Studies have also shown that a high-fiber diet help with weight loss in individuals that are overweight, but pears don’t help only with weight loss, but also to prevent diabetes and lower the level of cholesterol on your blood, along with healthier digestive system.