5 Safety Tips to Help You Out in the Kitchen

Cooking can be a great thing to learn, but you need to make sure everything is done in an orderly manner. When you’re using your kitchen, there are a lot of hazards to think about. Here are 5 safety tips to keep you safe in your kitchen.

Don’t Catch a Falling Knife
This may seem like common sense but it’s an underrated rule. Our instincts tell us to go ahead and catch it, but this sharp object can do some damage.

Use a Different Cutting Board for Your Fruits and Veggies
Let’s say you’re making a few dishes that require, fruits, veggies, and meat. The smart thing to do is have separate boards for them because you don’t want to cross-contaminate things.

Keep the Door Closed If Your Oven Catches Fire
A fire spreads easily through open air. Instead of creating a huge safety risk, your best bet is to keep the door closed and turn off the oven so it’ll be contained.

Wash Your Hands After Cutting Peppers
Peppers have powerful oils that not only get on your skin and clothing, but it’s vulnerable to the eyes. Make sure you wash your hands thoroughly to prevent any accidental burns.

Follow Safe Minimum Cooking Temperatures
If you’re cooking or baking something for the first time, be sure to make follow directions closely. If you’re not at the minimum requirements, it’s easy to spread E. coli or something that’ll tarnish your health.


6 Restaurant Red Flags to Look For

It’s always nice to have a good dinner and treat yourself. However, not all restaurants are created equal. There are definitely some subtle things that may question the quality of your experience. Here are 6 restaurant red flags to look for.

Meal Gets To You Too Quickly

While you might be as hungry as a horse, it’s important to know that too quick of a meal may be something pre-cooked. Also, it may not be cooked as thoroughly. It’ll certainly lack quality, which means you’ve wasted your money.

A Multi-Page Menu

You want to pick a spot that specializes in like 10 main dishes. One, you’ll know the chefs know their stuff. The consistency is going to be there. When there’s too much on the menu, it can be up in the air with how good the food will taste.

Cheap Steak

If your steak costs under $10, either it’s not real steak or the quality is subpar.

When The Server Argues With You About Sending Food Back

Remember, you have a right to send back food if it just doesn’t look right. Chances are they just can’t take criticism or just don’t want to spend extra time getting your order correct.

Dirty Menus

If the menus are dirty, you can only imagine what that kitchen looks like. That’s definitely a sign that you may need to take your business elsewhere.

When the Air Smells Too Much Like Perfume

If you feel like you’re walking into an air freshener, then something’s wrong. You should be smelling delicious food. If something smells a bit too floral, there’s a good chance they may be hiding a foul odor. 


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.

CHAM CH_Fitness CH_Food

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.