Portion control. What you should know.

As you look at your plate in front of you. Do you know how to divide your portions? How much would be considered a portion? And what exactly should you consume when you eat. Do you know the answers to this? If not. Many actually don't know what is the correct portion size. Nor do they know how to divide their plate into portion groups.  So we end up eating too much. 

The way your plate should be divided. 

As seen. Your plate should be divided into quarters. Excluding the good fats. Yes your body needs fat to function. So don't remove good fats from your plate. Quarter for starchy foods. Quarter for your preferred proteins. Whether you are vegetarian, Vegan or you eat meats. Still the same principle applies. The remaining half is meant for vegetables.

Now that you know how to divide your plate. Do you know what is considered portion size? No idea? Then allow me to help with an illustration. This is just a visual aid to know what is considered a portion. A better description for dividing your portions.

But did you know what is also considered starchy foods? You probably already know that rice, potatoes, pasta and grain falls under starchy foods. But did you know this? I only recently found out. So don't be surprised if you didn't know. Butternuts, pumpkin sweet potatoes. Yes it all falls under starchy foods too. So imagine how amazed I was to discover that. And here I thought it counts and vegetables. So when you serve dinner. Remember that it also falls under starchy foods. 

Live and learn I guess. By following this rule you will not only lose weight but you will also take care of your heath.. Giving your body vital nutrition it needs.

Did you find this article interesting? I hope I answered some questions that may have been in your mind. If you have any suggestions questions or comments. Feel free to comment below or contact us.

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Processed foods. What you should know about these dangerous foods

I want to discuss the topic processed foods. As it is important to consider. 

It is said that not all processed foods are bad for you. Processed foods is food that is in some way altered. 

Types of processed foods.

It can be foods such as

Cereals

Cheese

Canned vegetables

Bread

Salty snacks, such as chips crisps, pies pasties or sausage rolls

Meat such as ham, sausage, salami, polony, viennas, bacon.

Easy convenient foods such as microwave ready meals or meals that is ready to eat

Biscuits and cake 

Drinks. Soft drinks or milk

Again not all processed foods are considered bad. But it is a sure known fact that not all processed foods are considered good for you. Here is a few things to consider. Before you go out and add it to your grocery list again. Better yet. Read the label next time you want to add it to your trolley. 

Sugar

Processed foods tend to be high in sugar.

Sugar as good and needed as it may be. Can be very harmful when it is used in excess. Sugar slows down your metabolism. Health problems such as heart disease, diabetes, obesity and the dreaded C, cancer is associated with overuse of sugar. Sugar has no calories but is loaded with energy. As all know if you give your precious young child high sugary foods or sweets. They have loads of energy. And you think to yourself next time to buy fruit or limit those sugary stuff. Most get sugar not from drinking tea coffee or adding to cereals. But the real culprit is processed foods. Think about that.

Artificial ingredients.

You go shopping. You want to make sure that your family eats food that is healthy and nutritious, right? But at times you have no idea what the labels are telling you. So what does it all mean then, allow me to help by explaining it.

Preservatives is easily explained, ingredients that doesn't allow food to rot or go bad. ( Yet we ingest that. You really want that inside your body?)

Colorants helps food to maintain or have a specific colour. 

Flavor or flavorant. Helps food to have a specific taste.

Texturants helps food to have a specific texture.

With that said remember that many other chemicals does not even get mentioned on your label.

Refined Carbohydrates

Despite the fact that there has been a debate about how good or bad carbohydrates can be. There is one thing that they all agree about. Refined carbohydrates is an absolute no-no when you consider your health. It is not strange to have carb cravings when you had or have refined carbs. Because it causes a sugar spike. But the magic starts when that sugar go down again. Then the craving for carbs start all over again. Magic? No others will call it the blood sugar roller coaster.

Whole grains or is it? 

It means there was some form of healthy breakfast cereals added, right? Wrong it is nicely disguised So what is it then if not cereal? It is a form of fine flour. Considered just as unhealthy as refined carbohydrates. Also known to be bad as it can cause serious health risks.

Nutrients

When you think of the nutrients it is very low in the nutrients that your body needs. Especially when you compare it to food that was not processed. In many cases vitamins and minerals are added to compensate for the nutrients lost. But again it is not a replacement for the nutrients that comes from whole foods. So when you consume processed foods. You also eat less vitamins minerals and the much needed antioxidants your body needs.

Fiber

Fiber is good for you because it helps your intestine as it feeds the friendly bacteria known as prebiotic. At the same time fiber can help with constipation problems. Which is a very common issue for many today. But when that fiber is added to processed foods. Sadly it loses its goodness. So fiber is lost or intentionally removed.

Trans fat

Processed food is high in fats that is very unhealthy. Cheap versions such as hydrogenated fats soybean vegetable oil or refined seed oils. But when used in processed foods it turns into trans fats and becomes bad for your health.  Because these fats has too much Omega 6 fats it can cause inflammation in the body. It can also cause oxidation. But by consuming processed foods you may increase your risk for heart diseases. Hydrogenated fat is one of the worst types of fat that you can consume. 

Junk food

Processed food is considered as junk food. Doctors will tell people to either limit or stop using it. We live in a society where junk food is easily accessible. Again it is ready to eat foods. In most situations. But given recent times. How safe is it really? I think of the things I have seen and heard. Big brands that you would think would realize that people should matter. But then the facts show it is about mass production and selling their product. At the expense of harmful products.

Remember this

There is no amount of junk food that is considered good if you have to deal with serious health issues. Can that product ever justify trouble with poor health? The best part of it. You paid for your hospital stay. How? You bought the food thinking it is safe or convenient. Or even easily accessible. Or maybe you just felt like it. And why not. They would not sell something that is just very bad for you. Would they?

Really, would they? I am sure you know the answer to this.

So with all this in mind. Why not consider real good healthy food? The best way to avoid health issues that was mentioned in this article is to change and stay with good wholesome food. Don't get me wrong. I am as guilty as everyone else for buying a chocolate. So this is not me telling others while I sit and think I am not part of the problem. I am just as guilty. But I will consider making better choices in the future. When does the future start? Right now. And each time I have to go grocery shopping. 

I have a doctor's friend. Very passionate about helping everyone. Yes even I get questioned if I do everything correctly. It can make me a bit upset but then I realize he cares,  he really cares about people being healthy. He makes it very clear that there is no reason to consider foods that is not healthy. Your nutrients should come from food that is actually good for you. I even once made the mistake of telling him to make sure my health is good I even buy multivitamins. And he made it clear eat correctly. Leave the multivitamins. That is what works. So do not substitute the correct foods with cheap unhealthy versions. 

The point is what we do now. We will be rewarded for. By making poor health choices. We suffer with health issues. Some times serious health issues. Next time you go into a store and hold a jar or can processed food. Remember, the longer the shelf life, The shorter your life will be. It's not just with processed foods. It is a lifechoice. Whether it is not being active Or doing things we know is bad for us. Or just poor choices when eating foods. Remember. Later we will pay the piper. What will be the consequence for your choices? Ask yourself. Is it truly worth it to maybe later in life have serious health issues. I say no.

If you have any comments questions or suggestions.

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Benefits of oregano

Some times we need to look at nature to improve our health. And nature provides. If we only know what herbs can do to improve health. 

 So with that in mind I am going to show a few benefits of oregano. Oregano is also known as origanum. Most may consider oregano as something they use to flavor their food. But this herb has numerous health benefits. 

Health benefits of oregano

• Protect the body's immunity
• Helps to detox the body
• Strengthen bones
• Improve the health of your heart
• Increase energy levels
• Protection from diabetes 
• Powerful anti oxidant
• Anti bacterial
• Helps digestive health

Nutritional benefits of oregano

• Potassium
• Calcium
• Manganese
• Iron
• Magnesium
• Vitamin C
• Vitamin A
• Vitamin K

So as you can see. Not only does this herb have numerous health benefits. But it also supplements your nutrient intake. By adding this herb to your food. Not only do you improve the taste of your food. But you improve your health also. So why not consider adding oregano to your dish next time you want to prepare food. You will see the benefits of adding it and your body will be thankful that you considered it. If you have not started using it yet. 

I hope that this article helps you. Especially if you don't add herbs to your food. Why not consider it and you will reap the rewards. If you have any questions or comments or even suggestions. Feel free to comment below or contact us. Please share so others can benefit from this advice too.  

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Why it is good to make sure you add basil to your diet.

As we discuss the benefits of herbs. Let's see why basil is good for you. It isnt strange to see basil used in medicine.  It used in foods all over the world. But as it contains polyphenols, flavonoids and anthocyanins it is without any doubt beneficial. The reason I write about herbs. As said before. Is because we should know why we use herbs. Some have amazing benefits. That can help us to stay healthy and even avoid certain diseases. Not  even mentioning the nutritional values of the herbs discussed

Benefits

Because basil has high amounts of beta-caryophyllene which means it is good for arthritis treatment. Beneficial for bowel diseases too. It may be good for treating inflammation. (Holy basil) Is an anti ageing product as it prevents the effects of ageing. (Ocimum basilicum) This type of basil showed to have higher amounts of antioxidants. After research it was discovered that basil has antibacterial properties. It is said that it is because of the oils that is present in the basil. Also it was discovered that basil actually restricts the growing of harmful bacteria. 

Nutrition

• Vitamin A
• Vitamin B6
• Vitamin C
• Vitamin E
• Vitamin K
• Calcium
• Magnesium
• Iron
• Zinc
• Potassium  
• Protein

So as you see and maybe discover now. Basil is good to grow at home or add to your grocery list. It is a natural way to take care of your body. And your health. But as said before don't forget to remember to much of a good thing. Isnt good for health either. So balance is the key.

If you have any comments, thoughts or suggestions you want to share. Please comment below or contact us. Please share so others know about the wonderful properties of basil

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Mint and why it is good for you.

As you have seen before. I discussed the benefits of different types of herbs. It is very interesting to see what each one does and what health benefit each one has. As we can relieve or even cure a health concern just by using herbs. Then there is the nutritional value of the different types of herbs. So now  with that in mind it is time to discuss mint and its benefits. 

Mint is used in many recipes and even drinks. It can be described as flavorful and aromatic. But it is also used as a supplement that is beneficial for health. It has so many wonderful attributes that it isnt wise ignoring its benefits. It can even be chewed directly. Or used in balms or oils. As well as mint tea and other options. 

Nutrition 

• Low in calories
• Low in protein
• Low in dietary fibre
• Contains carotene
• Vitamins include A and C
• Minerals include magnesium, copper, iron, potassium, and calcium.

Digestion

If you are someone that suffers from digestive troubles then you can consider mint as it helps to calm the stomach and even helps for nausea. 

Headaches

Just by using mint balm many found relief from headaches. All that should be done is rub mint balm by the temples and nose for effective treatment against a sinus headache. The smell of mint is soothing and has anti inflammatory properties.

Colds and flu treatment

Mint has proved to be a trusted companion when suffering from colds or flu. As it helps to alleviate congestion that is usually associated with respiratory issues. Just the smell of this powerful herb can help to relieve the symptoms and people find their airways have been cleared.  Also mint aids as it has a cooling effect and even reduces inflammation too. People who suffer from asthma can remember this as it should help in coping with asthma problems. 

Exhaustion and depression

If you suffer from exhaustion or feeling depressed you can use mint to help recover from the blues. It can be by taking a capsule or having a cup of mint tea, by using essential oils or mint balms. Yes there is various options available and it just depends on your personal preference.

Weight loss

Because mint is a stimulant for your digestion it means that your metabolic rate will be working at full capacity. That means less fat stored and more calories gets burned. If you exercise and make the correct eating choices you will find that it is easier to maintain your weight. All that just by adding mint to your diet. Now that is something that I think is great to know. 

Improves memory

If maintaining a healthy sharp mentality is very important to you. Then know that mint has proved to be beneficial even when aging. Yes this wonderful stimulant can improve your memories  

Skin

Did you know that mint is a strong but also a very gentle cleanser? It helps to get rid of acne and bacteria on the skin that may cause infections. If you have irritated skin that many be caused from a rash or scratches or stings. You can use ot to aid in the relief of irritations on your skin. Using mint oil or mint juice can work wonders for the skin. 

So with all these benefits in mind don't you think you should add mint to your diet. If you haven't started already. Yes this soothing herb does more than just taste unique with food or drinks. Great antioxidant and much more. 

I hope this article changed your opinion about this wonderful herb. I know that I learned more about it. And will be using it. If you have any questions or comments feel free to contact us. Or comment below. Please share so others can know about the wonderful benefits of mint.

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Healthy reasons to consider Rosemary to your eating habits

How many people do you know that considers Rosemary  avery important part of their foods. Many will say it is vital because of the flavors and smells it gives to improve meals. But from a health point. Why is it considered essential for a healthier lifestyle. Let's see some benefits of rosemary.

• Prevents cancer
• Helps improve memory
• Improves moods
• Aids in migraine relief
• Anti inflammatory
• Boost immune system
• Antibacterial
• Improve digestive health
• Freshens breath
• Improve blood circulation
• Calm and relaxing effect
• Helps your liver to detox
• Beneficial for skin
• Anti ageing

Please note

Too much rosemary may cause nausea and in severe situations cause coma. Always remember that if something is good , keep it in small amounts. Too much of a good thing makes it risky and probably unhealthy too. Small amounts causes great benefits. Huge amounts causes great health risks. It isn't recommended for everyone. It may not be good for pregnant ladies. As it causes spontaneous contractions. People who suffer from epilepsy should avoid it. Also those who have hypertension should leave it.

These are just some benefits of rosemary. As you can see it is important to use in your life. With food, your favorite ice cold drink or in lotions.

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Reasons to consider cloves essential for your health

As you may have noticed. I am discussing herbs and its benefits. The reason for this is because herbs has so many health benefits. What if we use herbs to either help with health related issue, or even better prevent it. Now we are going to see why it is good to add cloves to your diet.

Nutritional value of cloves

Cloves is filled with minerals such as calcium, magnesium, iron, zinc, potassium and sodium. But it is also full of vitamins such as vitamin C, D, E, K, A B6 and B12.

Health benefits of cloves

• Improved digestion
• Protects the liver
• Helps control diabetes
• Help to control bone strength and density
• Helps to improve your immune system
• Has antibacterial properties

These are just a few reasons to consider cloves as part of your beneficial herbs to add to your meals as you prefer.

I hope you found this article helpful. Please share so others can benefit from it too.  If you have any questions comments or queries please comment below or contact us.

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Thyme. Why it is good to add it to your shopping list

We care about eating right. We exercise and drink water. But have you ever considered herbs in your diet? Many will say yes and they will know it is good for health. But many will say no. I admit that I was one of many who said no. Now I realized that it was a mistake as there is many reasons to add herbs to our diet.

With that said let's discuss the benefit of thyme and why it is good to eat drink or use it.

Blood pressure

A study that was done found that when consuming thyme the heart rate decreased. Lowering it. Or another way to lower blood pressure will be to place thyme with salt.

Cough

If you suffer from coughing. You can drink some thyme tea. It will even help with sore throat.

Improve immune system

As thyme is filled with vitamin a and c. It is great for improving your body's immunity. Also it is full of nutrients such as zinc copper and fiber

Acne

If you are one of the many who suffer from acne then know thyme may be the answer for you.  It works even better than many anti acne products but it is still  being tested but it looks promising as an effective treatment for acne

So consider it as a part of your eating habits and experience for yourself how your life will improve.

If you have any thoughts you want to share please contact us or comment below.

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This is why you should eat parsley

Do you use parsley in your diet? Many will say no, but it is good to add it to your diet for the benefits. It is without any doubts under appreciated yet so good and important to health.

I have to admit that I didn't consider herbs important. Shamefully I admit. Till I realized how good it is for our health and bodies. Add to that the nutrients that it has. It should be used in diet. So let's discuss a few reasons it should be considered important for your health.

Nutritional value

Filled with Vitamins such as A, B1, B3, C and K. Also filled with potassium, magnesium, zinc, copper and much more minerals.

The minerals and vitamins mentioned is just a few of the many that is in parsley.

Heart health

As parsley is filled with the goodness of folic acid. It is beneficial for your heart. Folic acid is considered one of the important B vitamins as it helps to protect cardiovascular health.

Rheumatic arthritis

Parsley helps protects you from getting this age related disease. As it is full of vitamin C. But more specific it helps protect against inflammatory polyarthritis.

Then there is other benefits like palate that is improved as well as not having issues with bad breath. Also many that isn't mentioned here.

So with that in mind why don't we consider adding parsley to our food next time we prepare or serve food.  Your body will be healthy for it and you will reap the benefits for using it.

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