Look and Feel Your Best This Holiday Season!!!

Do you know that you are 8 times more likely to lose weight when being held accountable than when you're trying to lose weight on your own? 

Do you want to look slimmer and feel better before the holidays? Sign up for our Eat To Live Lifestyle Holiday Weight Loss package and Lose 2-5kg before the festive season! 

Date: Nov. 28th - Dec.18th, 2018

What's Included:

🔹Easy to Follow Weekly workouts 

🔹Weekly Meal plans

🔹Grocery list📝

🔹Meal prep guide

🔹Daily Accountability and One on One  Support.

🔹Weekly Weigh Ins & Measurements 

🔹Weekly Flash Challenges & Positive Body Affirmations 

Email WhatsforlunchNg@gmail.com or Text +234 (0) 9052273768 to sign up! 

Price: N9,850 / $25

Online program! Open worldwide to both Men and Women

Healthy Living During Pregnancy

Pregnant? (How are you holding up?) Tired? Excited? Anxious (Biting your nails?) Calm Down! You are going to fine. Pregnancy can be a very exciting time for most people. It can also make some people feel anxious about what they should (or should not) be doing for their own and their baby's health. (This is completely normal). Also, you will feed the need to eat for two (or three or four) But you don’t have to. Eating a balanced diet is sufficient for you and your baby!

Your health is essential to the good health of your baby. When you eat well and exercise regularly along with regular prenatal care, you are less likely to have complications during pregnancy. You are also more likely to successfully give birth to a healthy baby.

So now that you are living for two, it is imperative that you eat, drink, live healthy (No kidding) Here is our guide to living for TWO!

Nutrition

Eating a nutritious diet during pregnancy is linked to good foetal brain development, a healthy birth weight, and it reduces the risk of many birth defects. (You want a beautiful)

A balanced diet will also reduce the risks of anaemia, as well as other unpleasant pregnancy symptoms such as fatigue and morning sickness. Good nutrition is thought to help balance mood swings and it may improve labour and delivery as well.

A well-balanced pregnancy diet includes:

• protein

• vitamin C

• calcium

• fruits and vegetables

• whole grains

• iron-rich foods

• adequate fat

• folic acid

Weight Gain

A simple way to satisfy your nutritional needs during pregnancy is to eat a variety of foods from each of the food groups every day.

Many women are concerned about how much weight they will gain during pregnancy. If your weight was in the normal range before you got pregnant, a weight gain of 25 to 35 pounds is recommended. It’s important to discuss and monitor your weight and nutritional needs with your doctor throughout the pregnancy. Weight gain recommendations will vary for women who are underweight before conceiving, for those who are obese, and for those with a multiple pregnancy, such as twins. (Babies are fattening).

Supplements/Vitamins 

• You should take folic acid tablets (supplements). Ideally, do this from at least one month before you get pregnant, and continue taking them until at least the end of the 12th week of pregnancy - even if you are healthy and have a good diet. Folic acid is a naturally occurring vitamin found in spinach, sprouts, broccoli, green beans and potatoes. Some breads and breakfast cereals are fortified with folic acid.

• Vitamin D is needed for growth and supplements are recommended for all pregnant women, breast-feeding women and breast-fed babies. The dose if you are pregnant or breast-feeding is 400 units (10 micrograms) daily. 

• Iodine is known to be important for the healthy development of the brain of the fetus. A woman who is pregnant needs more iodine than usual to supply the developing fetus. If they do not have enough iodine, the baby may end up less intelligent than they otherwise would have been. Iodine mainly comes from milk, yoghurt, eggs and fish.

Foods and drinks to avoid

You should not eat the following if you are pregnant:

Anything with a lot of vitamin A. You need a small amount of vitamin A to keep healthy. However, large amounts can harm an unborn baby. So, avoid:

• Liver and liver products such as cod liver oil supplements.

• Vitamin tablets or supplements which contain vitamin A.

Limit the amount of caffeine to no more than 300 mg per day. Some authorities advise limiting to 200 mg per day. 

Caffeine is a substance that occurs naturally in foods such as tea, coffee and chocolate; is added to some drinks such as cola, and some energy drinks; and is an ingredient of some cough and cold remedies, and some painkillers which you can buy at pharmacies. Having a lot of caffeine increases your risk of having a miscarriage and a baby with low birth weight.

Smoking

Women who are pregnant should avoid smoking, due to the damage it can cause the unborn baby. It can also have long-term effects on the health of your child after birth. (Don’t smoke even if you are not pregnant).

Alcohol

Women who are pregnant should not drink alcohol. The reason for this is that alcohol can cause damage to a developing baby. Alcohol gets to a baby through the placenta if a pregnant woman drinks alcohol. A baby cannot process alcohol very well. So, any alcohol in your baby stays in its body much longer than in you. 

This is known to be a risk for causing serious problems. At worst, babies can develop a syndrome of severe abnormalities, called foetal alcohol syndrome. In others, alcohol can cause problems for the baby such as poor growth, premature labour and physical and mental disability.

Exercise

For most women, it is important to do some regular physical exercise during pregnancy as part of living a healthy lifestyle. There are some circumstances in which this may need to be modified, and there are some sports which are best avoided in pregnancy.

Sex

Sex is safe for most couples during pregnancy. Later in pregnancy, sex and orgasm may provoke contractions known as Braxton-Hicks contractions. These make your bump feel hard. They can be uncomfortable but are quite normal. They usually pass after a few minutes. 

As the pregnancy progresses and the bump becomes bigger you may find some positions more difficult. You and your partner may need to experiment to find something that works for both of you. 

Stay Hydrated

As you age, you may not notice when you’re thirsty. Make sure you’re drinking fluids on a regular basis. Aim for eight 8-ounce glasses of water daily. You can also get some water from juice, tea, soup, or even water-rich fruits and vegetables

Note -  We are prepared to teach you how to incorporate healthy foods into your diet throughout pregnancy! You just have to sign up to our meal plans and let us tell you what to eat every day, every week and every month! You can also sign up to our fitness plans or join us every second Saturday of the month for our fun Aqua Aerobics! We can get you a personal fitness trainer as well that would suit your specific fitness needs!

We also offer kitchen consultations in addition to your planned diet (For Abuja Residents Only) and we will pay a visit to your kitchen and help clean up your pantry! Oh and one last thing, you can Pick up, Eat in, or have it delivered!

Healthy Eating for the Eldery

Ever dreamed of living forever? Don’t want to age? Well, so far, there hasn’t been an Elixir of life or a cream that could stop aging (if you find it, please tell us) Anyways, before you find it, you have got to make life as comfortable for yourself as possible.

Eating a well-balanced diet is an important part of staying healthy as you age. It can help you maintain a healthy weight, stay energized, and get the nutrients you need. It also lowers your risk of developing chronic health conditions, such as heart disease and diabetes (Terrible illness).

To meet your nutritional needs, eat foods that are rich in fibre, vitamins, minerals, and other nutrients. Limit foods that are high in processed sugars, saturated and trans fats, and salt. You may also have to adjust your diet to manage chronic health conditions.

But really what has changed? I mean 40 is the new 30 right? Actually, a lot changes with age, so much so that you have to change your entire lifestyle! (Just kidding)

How Do Your Needs and Habits Change with Age?

Calories

You may find you have less energy and more muscle or joint problems as you get older. As a result, you may become less mobile and burn fewer calories through physical activity. You may also lose muscle mass. This causes your metabolism to slow down, lowering your caloric needs. (No kidding)

Appetite

Many people experience a loss of appetite with age. It’s also common for your sense of taste and smell to diminish. This can lead you to eat less.

If you’re burning fewer calories through physical activity, eating less may not be a problem. However, you need to get enough calories and nutrients to maintain healthy organs, muscles, and bones. Not getting enough can lead to malnutrition and health problems (we don’t want that do we?).

Medical Conditions

As you age, you become more susceptible to chronic health problems, such as diabetes, high blood pressure, high cholesterol, and osteoporosis. To help prevent or treat these conditions, your doctor may recommend changes to your diet. (Sucks huh)

For example, if you’ve been diagnosed with diabetes, high blood pressure, or high cholesterol, you should eat foods that are rich in nutrients, but low in excess calories, processed sugars, and saturated and trans fats. Your doctor may also advise you to eat less sodium (You might want to remember this)

Some older adults become sensitive to foods such as onions, peppers, dairy products, and spicy foods. You may need to cut some of these foods out of your diet (Very hard, I know).

Immune System

Your immune system weakens with age. This raises your risk of food-borne illness, or food poisoning. Proper food safety techniques are important at every age. However, you may need to take extra precautions as your immune system weakens. 

Medications

You may need to take medications to manage chronic health conditions. Some medications can affect your appetite. Some can also interact with certain foods and nutritional supplements. (This is important) If you’re taking a medication, be sure to check with your doctor or pharmacist to find out whether you need to make any changes to your diet.

So what can you do? Relax, we have answers as well!

Focus on Nutrient-Rich Foods

As you age, your caloric needs will probably decrease, while your nutrient needs stay the same or increase. Eating nutrient-rich foods will help you get the vitamins, minerals, protein, carbohydrates, and fats you need.

Get most of your calories from nutrient-dense foods, such as:

• vegetables and fruits
• beans and lentils
• nuts and seeds
• whole grains
• low-fat dairy
• lean protein

Eat Enough Fibre

Fibre is essential for a healthy digestive system. To avoid constipation and other problems, include fibre-rich foods at every meal. Soluble fibre is especially important for maintaining healthy cholesterol levels. Good sources of fibre include:

• fruits and vegetables
• beans and lentils
• nuts and seeds
• oats and oat bran
• whole grains

Consider Supplements

You may find it hard to get some nutrients in your diet, especially if you have to avoid some foods. Ask your doctor if you should take a vitamin or mineral supplement, such as calcium, vitamin D, magnesium, or vitamin B-12.  

NOTE - Some supplements can interfere with certain medications. Ask your doctor or pharmacist about potential side effects before starting a new supplement or medication (Important Again)

Stay Hydrated

As you age, you may not notice when you’re thirsty. Make sure you’re drinking fluids on a regular basis. Aim for eight 8-ounce glasses of water daily. You can also get some water from juice, tea, soup, or even water-rich fruits and vegetables

Exercise

Again, not the break your back in the gym type but simple but regular walks, stretches and even aerobics could do the trick. Target 30 minutes every day for your workout and remember to talk to your doctor if you want to engage in any kind of strenuous physical activity (You’re not so young anymore, you know)

How Do We Help?

We are also prepared to teach you how to incorporate these healthy foods into your diet! You just have to sign up to our meal plans and let us tell you what to eat every day, every week and every month! You can also sign up to our fitness plans or join us every second Saturday of the month for our fun Aqua Aerobics! We can get you a personal fitness trainer as well!

We also offer kitchen consultations in addition to your planned diet (For Abuja Residents Only) and we will pay a visit to your kitchen and help clean up your pantry! Oh and one last thing, you can Pick up, Eat in, or have it delivered!

7 Ways to Balance your Hormones Naturally

Hormones can be annoying right? I know. For women especially. You are happy one moment and crying the next. Cranky today and completely adorable tomorrow? Yeah. That’s the story of almost every woman’s life. A high-stress lifestyle coupled with improper eating habits can wreak havoc on a woman’s delicate hormonal balance.

Even healthy women who follow a good diet may find glitches in their hormones. (Like, seriously rolling my eyes right now). Anyways, this hormone imbalance business could wreck your system for real. From PMS, osteoporosis, weight gain, altered sex drive, allergies, uterine fibroids, urinary tract infections to changes in the skin, fatigue, anxiety, water retention, hair loss, facial hair growth and even depression.

By keeping hormones in balance, women can find it easier to maintain a healthy weight, keep a regular menstrual cycle, as well as exude optimal energy levels. (I mean your life would be a lot better).
So here are 7 ways you could put a scale on it!

Maintain a Healthy Diet

We say this a whole lot! But, it’s the truth. A healthy diet could be the answer to the world’s problems. (even preventing World War 3!)
So, incorporate more fresh, organic fruits and vegetables, plus an abundance of raw nuts and seeds into your diet. Foods such as processed carbohydrates, fried foods, soft drinks, enriched flour, processed vegetable oil and soy products may alter hormone balance. Avoid non-organic dairy products which may contain harmful bovine growth hormones, steroids and antibiotics. These wreak havoc on a woman’s system. (Trust me, this is serious!)

Keep Stress Levels Low

Are you a boss lady, complete wife inspiration and super mom? Things could get a little tiring when you combine all of these at once. (Don’t get me started on the emotional weight of washing dishes). Studies have shown however, that women who participate in a daily meditation or yoga experience less hormonal swings than those who do not mediate stress in some fashion. Rest is also important. Many women have such hectic lifestyles that they give their body little time to re-adjust from life’s demands. This disrupts the natural hormones cycles in women. Find small ways to incorporate rest and relax throughout the day. (It’s hard but try. Take a vacation, take the day off, sleep an extra 2 hours but try not to lose your job)

Let the Sunshine In

I know we are African women and don’t believe in all this sunshine talk. (I mean, it ruins the job your cream is doing) But in truth, giving your body a healthy helping of full spectrum sunlight can help stabilize hormones. Vitamin D is really important. Get out and take a walk around your neighbourhood a couple of times a week. This will help get you the exercise you need, as well as the sunshine your body craves (and maybe a husband)

Take Herbal Supplements Known to Balance Hormones

Erm, this is tricky. Not every supplement is good for you and as we always say, everything in moderation. I use Evening Primrose Oil and I can say that it works wonders for ME (this is capitalized to tell you to find what works for you). Evening primrose oil is very high in essential fatty acids and is particularly indicated for hormonal imbalance related to PMS symptoms. Some other options could be dandelion, motherwort, wild yam, or blessed thistle. Hemp tree has also been known to promote normal hormonal balance, improve mood, and reduce cramping. Chaste Tree Berry has been shown to balance the pituitary gland and the hypothalamus. (Big names huh? Just tell your healthy life coach, pharmacist or doctor to prescribe a hormonal balance supplement suitable for you. 

Exercise Frequently

Don’t roll your eyes. I don’t mean spend 5 hours in a highly equipped gym and sweat your hormones away. (except if you want six packs). Exercise is important in getting your hormones off a roller coaster. Simply add at least 30 minutes of exercise, three times a week, into your routine. Form a routine that you can stick to on a consistent basis.

Eat More Omega-3 Fatty Acids

These fats act to create responsive and healthy cell membranes, allowing hormones to adhere to the cell more easily. Omega-3 fatty acids also aid the body in keeping the cellular receptor sites (where hormones bind) repaired and in optimal condition. Consider eating more foods with omega-3’s or taking 500 mg of a high quality organic oil, such as hempseed, flaxseed or olive oil. (You can find these at our café at affordable prices). 

Avoid Caffeine

All my coffee lovers, this is for you. Most times, you can’t get out of the house or function properly with a cup of coffee or a bottle of Coca-Cola. (Yes, coke has caffeine too) It’s been shown that stimulants, such as caffeine, cause the adrenal gland to over-produce hormones. Try to cut-down or cut-out your caffeine intake. (if you can).

Can keep to this? Then you are good. Can’t? Then contact us on 09052273768 for more tips on how to get your hormones to cooperate! And, we could help you get a personal trainer (so you don’t have to go to a gym) or join in our fitness programs! Also, don’t forget that we are healthy eating champions and you can be one too! Call us now!

Aqua Aerobics: Relieving Muscle Pain

Water offers a resistance and buoyancy that cannot be experienced when doing regular ground-based exercises. The benefits of water aerobics include lower blood pressure, increased bone density, stronger muscles, corrected body posture, pain relief, and weight loss. The calming effect of water on our bodies extends to our minds as well. Injured, obese, and elderly individuals can benefit the most from it. (And you don’t have to sweat at all)

If you’re struggling with regular land workouts or you’re bored with monotonous gym routines, switch things up and get into a pool. (That’s if you can swim)
Working out in water is particularly helpful for people with injuries in the muscle, tendon, and bone, overweight or obese individuals, pregnant women, and the elderly. But the health benefits of water aerobics are not limited to just them.

If you can’t swim or you’re afraid of water, stand in shallow water. Water aerobics in shallow water is just as effective. Dangle your feet in the water awhile and gradually make your way in.
Aqua Aerobics has indeed been proven to have these benefits:


Strengthens Muscles and Builds Stamina

Aerobics, in general, focuses on large muscles such as those in your limbs. Combine it with water resistance and you’re left with stronger muscles.
The force of water from all directions on your body’s surface acts like weights tied all over your body, doing what dumbbells and kettlebells would do if you were working out on land – but on a larger scale.

What’s more, you can work 2 opposing muscle groups simultaneously in water, whereas on land you will probably need to focus on one group at a time. In the basic pull and push movements of your arms and legs in water, you will be able to develop more stamina without feeling the brunt of it. Water buoyancy will be your new best friend. (Speaking literally)


Improves Flexibility and Range of Motion

While exercising on land, your body movements are restricted by the effects of gravity and the fear of falling. When in water, you can let go of these worries. You can fearlessly increase your range of motion, exerting muscles that you would not otherwise be able to exert outside water.
Do water exercises to improve back and lower body flexibility. While performing stretches, overcome your mental block about your range of motion


Offers Relief from Chronic Pain

Gentle waves hitting against you have a massaging effect on your skin – which is why a major benefit of water exercise is pain relief. By working against the water’s resistance, you can reduce stiffness and soreness to a great extent.
Water aerobics can heal lower back pain caused by pregnancy.
Water aerobics can even alleviate pain from chronic conditions like knee and hip osteoarthritis. Aquatic aerobics are highly recommended for pregnant women suffering from lower back pain.

 People suffering from soreness due to extensive physical activity or stiffness due to joint problems should definitely give it a try too.
The best part? All types of pain will improve – pain in your joints, muscles, and everything in between.


Supports Bone Health by Increasing Bone Density

Most people reach their peak bone mass by the age of 30. Thereafter, bone density declines, increasing the chances for osteoporosis and fractures. The loss in bone mass is a major problem of aging, particularly in postmenopausal women. Postmenopausal women over the age of 50 have the highest risk of osteoporosis.
Only high-impact exercises can help decelerate this natural process. Water aerobics is a high-impact workout and can, thus, improve bone health.
Having said that, while water aerobics helps strengthen your skeletal system, land-based exercises seem to be more effective.


Rectifies Body Posture and Treats Spine Problems

By just standing in the pool, you will be able to correct your overall body posture.
The buoyancy of water supports the entire body, including weak muscles, allowing you to maintain proper balance when standing in water. With the added advantage of improved flexibility and mobility, exercising in water will benefit your posture. You will be able to elongate your spine to the entirety of its natural length without any discomfort. The water resistance will also make you more self-aware of your posture, helping you further.


Encourages Weight Loss

Aerobic workouts are the best for losing weight, even more so if you’re worried about injuries common in weight training. A 185-pound person can burn 178 Calories after 30 minutes of water aerobics.
Aquatic exercises are highly recommended for those fighting obesity. With the help of water’s buoyancy, you will be able to decrease body fat, much more than ground exercises. The feeling of weightlessness and the ease on your joints will allow you to do a lot more than what you may normally be able to do.


Gets Rid of Stress

Like all forms of exercise, water workouts too help reduce stress by releasing feel-good hormones called endorphins. In addition, they encourage oxygen flow to your muscles and regulate your breathing.
Just being around water is also relaxing. No wonder water sounds are used for meditation!


So join us  every second Saturday of every month! Be a part of our fitness groups or better still contact us to hire a personal trainer!

Healthy Nutrition: Using the Right Oils

Deep-fried foods have always been popular. They are a part of many traditional cuisines, and are also a staple of the fast-food industry. Unfortunately, deep frying is not exactly the healthiest cooking method, particularly when done on an industrial scale. But deep frying at home certainly does not have to be unhealthy. It largely comes down to the type of oil you use, and how you use it. (and how much you use it).

Most liquid cooking oil is a better option than butter or margarine, but some types of cooking oil are healthier than others. What makes a cooking oil healthy or unhealthy is the amount and type of fat it contains. Healthy cooking oils are high in monounsaturated fats, which are some of the healthiest types of fats and may help lower blood cholesterol levels. Cooking oils may also contain polyunsaturated fats, which are also healthy and can help improve heart health.

So we give you our Award-winning list of cooking oils in no particular order;

 Coconut Oil - Coconut oil is high in healthy saturated fats that have different effects than most other fats in your diet. These fats can boost fat burning and provide your body and brain with quick energy. They also raise the good HDL cholesterol in your blood, which is linked to reduced heart disease risk. The 12-carbon lauric acid makes up about 50% of the fatty acids in coconut oil. When lauric acid is digested, it also forms a substance called monolaurin. Both lauric acid and monolaurin can kill harmful pathogens like bacteria, viruses and fungi. Also, coconut oil may reduce seizures, help you lose weight and protect your skin, hair and dental health. (It’s truly a superfood)

 Almond Oil - Almond oil consists of 70% monounsaturated fat, which has been researched for its effects on heart health. Monounsaturated fats have been shown to increase levels of “good” HDL cholesterol. HDL is a type of protein that carries cholesterol away from the arteries and transports it to the liver, where it is broken down and excreted from the body. Healthy levels of HDL cholesterol have been shown to help protect against heart disease. Almond oil is a great source of the potent antioxidant vitamin E, is beneficial to blood sugar control and is also great for weight loss. (Beauty benefits for hair and skin are added advantages).

Mustard Oil - The presence of fatty acids such as oleic and linoleic acid make mustard essential oil an efficient hair revitalizer. Its stimulating effects increase blood circulation in the scalp while the fatty acids nourish the hair roots. It has been repeatedly shown that prolonged use of this oil can effectively prevent hair loss. It reduces symptoms of Arthritis, is great for muscle toning and stimulates blood circulation. Mustard oil also aids in Digestion & Detoxification and boosts your appetite.

Olive Oil - A diet rich in olive oil may actually be able to slow down the aging of the heart. It is a known fact that as we grow older the heart also goes through a normal aging process. The arteries may not function as well as they did and this can lead to a number of health problems. (Olive Oil is your recipe to stop aging). Olive Oil has been found to reduce the risk of cancer and is important in alleviate depression. Numerous studies, including one recently published in the journal Chemical Neuroscience, showed that the oleocanthal in extra virgin olive oil has the potential to reduce the risk of Alzheimer’s disease. Also, olive oil works wonders in preventing strokes and improving overall bodily functioning.

Avocado Oil -  it’s no secret that avocados are one of nature’s healthiest foods. Eating one avocado per week is great for your skin, improves circulatory function, and helps to keep hormones in balance just to name a few. Avocados have even claimed a spot on the list of top 10 foods that can help you lose weight when combined with a healthy diet and regular exercise. What you didn’t know is that Avocado Oil is rich in Oleic acid which is known to have several positive effects throughout the body including lowering risk of some cancers, preventing flare-ups of certain auto-immune diseases, speeding cell regeneration and wound healing, aiding the body in repelling and eliminating microbial infections, as well as reducing inflammation inside and out.

Guess What?

We have got all of these oils in the best brands available! We are also prepared to teach you how to incorporate them into your diet! You just have to sign up to our meal plans and let us tell you what to eat every day, every week and every month!

Guess Again – We also offer kitchen consultations in addition to your planned diet (For Abuja Residents Only) and we will pay a visit to your kitchen and help clean up your pantry! Oh and one last thing, you can Pick up, Eat in, or have it delivered!

Living with Type 2 Diabetes: A Guide to Managing Sugar Levels

Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat. Insulin, a hormone made by the pancreas, helps glucose from food get into your cells to be used for energy. Sometimes your body doesn’t make enough—or any—insulin or doesn’t use insulin well. Glucose then stays in your blood and doesn’t reach your cells. (Terrible huh?)

So there are different types of diabetes, Type 1, Type 2, Gestational and steroid induced. In Type 1 diabetes, your body does not make insulin. Your immune system attacks and destroys the cells in your pancreas that make insulin. Type 1 diabetes is usually diagnosed in children and young adults, although it can appear at any age. People with type 1 diabetes need to take insulin every day to stay alive. (Scary)

Type 2 diabetes is when your body does not make or use insulin well. You can develop type 2 diabetes at any age, even during childhood. However, this type of diabetes occurs most often in middle-aged and older people. It is the most common type of diabetes (and can be managed by paying attention to diet, regular checks and exercise). Gestational diabetes develops in some women when they are pregnant. Most of the time, this type of diabetes goes away after the baby is born, Steroid induced could occur when people are treated with steroid-containing drugs such as hydrocortisone or prednisone. These drugs are excellent at reducing inflammation and suppressing the immune system, but they can also result in high blood glucose levels.

So If you have type 2 diabetes and your blood sugar levels are racing up and down like a roller coaster, it's time to get off the ride. By making simple but specific adjustments to your lifestyle and diet, you can gain better blood-sugar control.

STEPS TO TAKE IN CONTROLLING SUGAR LEVELS

Your blood sugar isn’t always high. Sometimes in trying to reduce it, you may go lower than the minimum and this as well poses a threat to your health (so read carefully. Wear glasses if you must)

 Use a continuous glucose monitor - Glucose meters are a great tool, but sometimes you need to keep a closer eye on your blood sugar levels. That's where a device called a continuous glucose monitor (CGM) can help. This FDA-approved system tracks your blood sugar levels day and night. It collects readings automatically every 5 to 15 minutes.

It can help detect trends and patterns that give you and your doctor a more complete picture of your diabetes. The data can help you find ways to better manage your condition.

 Go nuts - Nuts such as almonds and walnuts contain healthy fat that slows the body's absorption of sugar. But be sure to limit how many nuts you eat in one sitting because even healthy fats contain calories. (we don’t want to cause more harm than good, do we?)

      Eat whole grains - Oat bran, barley, and bulgur wheat are fibre-rich foods that contain beta-glycan. This soluble fibre increases the amount of time it takes for your stomach to empty after eating and prevents spikes in blood sugar. Remember, though, that these foods are still carbohydrates. Whole grains will still raise your blood sugar, just not as quickly and as high as processed foods. (which is great right)

Veg out - Packed with fibre, non-starchy vegetables such as broccoli, cucumber, and carrots can also help prevent surges in blood sugar levels while providing essential nutrients. Also, don’t miss out on foods that add nutrients to your body because you are trying to regulate your sugar levels.

Spice up with cinnamon - Cinnamon may do more than just add flavour to foods. Studies have shown that cinnamon is linked to a significant drop in fasting blood sugar levels. Cinnamon may also stimulate insulin secretions from the pancreas. 

         Be versatile with vinegar -  Studies have suggested that vinegar could help slow the absorption of sugar by the body. The research revealed that 2 ounces of apple cider vinegar improved fasting blood sugar levels and insulin sensitivity. (good to know!)

     Don't skip meals - It's important to spread out your daily food intake, starting with breakfast. Consuming more food in just one or two meals a day causes greater fluctuations in blood sugar levels. Three healthy meals a day with two nutritious snacks in between can help maintain stable blood sugar.

Don't drink on an empty stomach - If you haven't eaten, drinking alcohol can cause your blood sugar to drop up to 24 hours later. This happens because the body is working to get rid of it. If you want to drink alcohol, check your blood sugar first. It's also important to eat before or while you drink. Another caution: symptoms of low blood sugar, such as slurred speech and dizziness, could be mistaken for drunkenness. (write this down)

Don’t be far away from your doctor – Yes, you can maintain a healthy lifestyle by paying attention to your diet and all but your doctor’s role cannot be overestimated. (Pack your things and rent a house close to him/her). But seriously, regular check-ins would do you a lot of good.

Trust Eat To Live Lifestyle – This is perhaps the most important part as you might not be able to keep up to all of the above and we are your knights in shining armour. You can get all of these healthy stuff at Eat to Live Lifestyle Café and Store for affordable prices! You can also get customized meal plans and packages that could span months and even a year! Your Breakfast, Lunch and Dinner all planned the healthy way! With us, you are on your way to a life without diabetes!

Is "Dieting" Healthy?

The month is ending and you are probably writing down your new month “resolutions” Is dieting one of them. High-protein diets. Low-fat diets. Vegetarian diets. No-carb diets. (long sigh) With all the focus on dieting, how do you figure out what's healthy and what isn't? (it’s not all about losing weight you know)

So, people diet for many reasons. Some are at an unhealthy weight and need to pay closer attention to their eating and exercise habits. Some play sports and want to be in top physical condition. Others may think they would look and feel better if they lost a few pounds.

Lots of people feel pressured to lose weight and try different types of diets. But if you really need to lose weight, diets are certainly not the way to go! (Like seriously)

Can diets be unhealthy?

 You know how they say too much of everything is bad? Well in the case of food, lack of something could be detrimental. Everyone needs enough calories to keep their bodies running well. Any diet on which you don't eat enough calories and important nutrients can be harmful. Extreme low-fat diets also can be bad for you. Everyone needs some fat in their diet, so no one should eat a completely fat-free diet. About 30% of total calories should come from fat.

Don't fall for diets that restrict food groups, either. A diet that says no carbs — like bread or pasta — or tells you to eat only fruit is unhealthy. You won't get the vitamins and minerals you need. And although you may lose weight at first, these diets don't usually work in the long run. (You’d be right back to where you started)

Asides from the fact that diets don’t work, they are also bad for your mental and physical health. Ranging from side effects of weight fluctuation like an increased risk of cardiovascular disease, Type 2 diabetes, and high blood pressure, to elevated cortisol (the stress hormone), and triggered binge eating, dieting makes food the centre of your life! (I mean, how wouldn’t it be?)

The Best Form of “Dieting”

The best way to diet is to eat a variety of healthy food. Aim to eat more fruits and veggies, whole grains, and drink water instead of sugary drinks like sodas. Cut back on meats high in fat (like burgers), fried foods, sweets, and other junk food.

Extreme dieting can cause problems if you don't get the right kinds and amounts of nutrients. But eating healthy meals and snacks and exercising can help you lose weight and support normal growth. Regular exercise can help you feel healthier and better about yourself.

If you are ready to make changes, here are some tried-and-true tips:

• Exercise! Be active every day. Walk to school, sign up for a fitness class, find a sport you like, or dance in your bedroom. It doesn't matter what you do — just move!
• Drink low-fat milk or water instead of sugary drinks.
• Eat as many servings a day of fruits and veggies.
• Choose a variety of protein foods, like lean meat and poultry, seafood, beans, soy products, and nuts.
• Eat whole grains (like whole-wheat bread, brown rice, and oatmeal), which provide fiber to help you feel full.
• Eat breakfast. Studies show that people who eat breakfast do better in mentally, tend to eat less throughout the day, and are less likely to be overweight.
• Pay attention to portion sizes.
• Limit eating out and choose smaller sizes at fast-food restaurants. Avoid supersizing even if it feels like better value.
• Don't take diet pills or supplements, even ones you get over-the-counter.

TIP – We can help you on your switch to healthy lifestyle!  We can provide you with all of these healthy swaps at Eat to Live Lifestyle Café and Store for affordable prices! You can start by signing up to our customized meal plans and packages that could span months and even a year! Your Breakfast, Lunch and Dinner all planned the healthy way!

Sweet Posion: How is Sugar Ruining Your Health

I know you are saying “sugar again!” Yes, we crucify sugar a lot, I mean sugar is even good for the health, seen as “low blood sugar” is a thing. But as with everything, excessive intake could cause damage to your mental, physical and social wellbeing. (Yes, i said social).  Do you eat processed foods? Are soft drinks the main way you hydrate? Is chocolate your favorite mid afternoon snack? Then you should keep reading!

Like I mentioned earlier, some sugar is healthy. Lactose, sugar from milk products can be healthy. Fructose, the sugar from fruit also can be healthy. It’s only healthy when it comes in its natural container, fruit. Unfortunately, manufacturers have found a way to add sugar to all their products as it’s an inexpensive way to add sweetness and flavor to the foods they sell, so now it’s in everything.
As if that isn’t enough, sugar is super addictive. When you eat sugar it whets your appetite for even more. It spikes your blood sugar levels and leaves you hunting for anything sweet a few hours later when that spike drops to rock bottom. It also releases large amounts of dopamine in the brain, which
can also make it very addictive.

If your daily caloric intake is 2,000 calories, those limits go up to about 50 grams (or 12.5 teaspoons) of added sugar. For perspective – a single 12-ounce regular soda contains about 40 grams, or 10 teaspoons, of added sugar. (This is a lot of English).  Simply put, don’t eat too much sugar! In fact, avoid it as much as you can! Not Convinced? Here are the dangers of sugar!


THE DANGERS OF EXCESSIVE SUGAR

Weight Gain 
Rates of obesity are rising worldwide and added sugar, especially from sugar-sweetened beverages, is thought to be one of the main culprits. Sugar-sweetened drinks like sodas, juices and sweet teas are loaded with fructose, a type of simple sugar. Consuming fructose increases your hunger and desire for food more than glucose, the main type of sugar found in starchy foods.  Additionally, excessive fructose consumption may cause resistance to leptin, an important hormone that regulates hunger and tells your body to stop eating. In other words, sugary beverages don’t curb your hunger, making it easy to quickly consume a high number of liquid calories. This can lead to weight gain. (You don’t want to be fat, do you?)

Can Increase Your Risk of Heart Disease

High-sugar diets have been associated with an increased risk of many diseases, including heart disease, the number one cause of death worldwide. Evidence suggests that high-sugar diets can lead to obesity, inflammation and high triglyceride, blood sugar and blood pressure levels — all risk factors for heart disease.
Additionally, consuming too much sugar, especially from sugar-sweetened drinks, has been linked to atherosclerosis, a disease characterized by fatty, artery-clogging deposits. This means that one sugary drink a day can already put you over the recommended daily limit for added sugar. (Just one soda? Shocking huh?)

Has Been Linked to Acne

A diet high in refined carbs, including sugary foods and drinks, has been associated with a higher risk of developing acne. Foods with a high glycemic index, such as processed sweets, raise your blood sugar more rapidly than foods with a lower glycemic index. Sugary foods quickly spike blood sugar and insulin levels, causing increased androgen secretion, oil production and inflammation, all of which play a role in acne development.

Studies have shown that low-glycemic diets are associated with a reduced acne risk, while high-glycemic diets are linked to a greater risk. Also, many population studies have shown that rural communities that consume traditional, non-processed foods have almost non-existent rates of acne, compared to more urban, high-income areas.
These findings coincide with the theory that diets high in processed, sugar-laden foods contribute to the development of acne. (Even Acne?)


Increases Your Risk of Diabetes

The worldwide prevalence of diabetes has more than doubled over the past 30 years. (I mean, it seems like all the old people have it) Though there are many reasons for this, there is a clear link between excessive sugar consumption and diabetes risk. Obesity, which is often caused by consuming too much sugar, is considered the strongest risk factor for diabetes. What’s more, prolonged high-sugar consumption drives resistance to insulin, a hormone produced by the pancreas that regulates blood sugar levels. Insulin resistance causes blood sugar levels to rise and strongly increases your risk of diabetes. (It’s a terrible illness)

May Increase Your Risk of Cancer

Eating excessive amounts of sugar may increase your risk of developing certain cancers. First, a diet rich in sugary foods and beverages can lead to obesity, which significantly raises your risk of cancer. Furthermore, diets high in sugar increase inflammation in your body and may cause insulin resistance, both of which increase cancer risk. (Sugar is badass I tell you)
A study in over 430,000 people found that added sugar consumption was positively associated with an increased risk of esophageal cancer, pleural cancer and cancer of the small intestine. Another study showed that women who consumed sweet buns and cookies more than three times per week were 1.42 times more likely to develop endometrial cancer than women who consumed these foods less than 0.5 times per week.

May Accelerate the Skin Aging Process

Wrinkles are a natural sign of aging. They appear eventually, regardless of your health. However, poor food choices can worsen wrinkles and speed the skin aging process. Advanced glycation end products (AGEs) are compounds formed by reactions between sugar and protein in your body. They have been found to play a key role in skin aging. Consuming a diet high in refined carbs and sugar leads to the production of AGEs, which may cause your skin to age prematurely.
AGEs damage collagen and elastin, which are proteins that help the skin stretch and keep its youthful appearance. When collagen and elastin become damaged, the skin loses its firmness and begins to sag (You don’t want to be grandma on time, do you?)

Drains Your Energy

Foods high in added sugar quickly spike blood sugar and insulin levels, leading to increased energy.
However, this rise in energy levels is fleeting. (Obviously) Products that are loaded with sugar but lacking in protein, fiber or fat lead to a brief energy boost that’s quickly followed by a sharp drop in blood sugar, often referred to as a crash. Having constant blood sugar swings can lead to major fluctuations in energy levels.
To avoid this energy-draining cycle, choose carb sources that are low in added sugar and rich in fiber. Pairing carbs with protein or fat is another great way to keep your blood sugar and energy levels stable. For example, eating an apple along with a small handful of almond is an excellent snack for prolonged, consistent energy levels.

 Can Lead to Fatty Liver

A high intake of fructose has been consistently linked to an increased risk of fatty liver. Unlike glucose and other types of sugar, which are taken up by many cells throughout the body, fructose is almost exclusively broken down by the liver. In the liver, fructose is converted into energy or stored as glycogen.
However, the liver can only store so much glycogen before excess amounts are turned into fat. Large amounts of added sugar in the form of fructose overload your liver, leading to non-alcoholic fatty liver disease (NAFLD), a condition characterized by excessive fat buildup in the liver. (Which is not very healthy)

Increase kidney disease risk: Having consistently high blood sugar levels can cause damage to the delicate blood vessels in your kidneys. This can lead to an increased risk of kidney disease. Sugar could also negatively impact dental health, Increase the risk of developing gout and accelerate cognitive decline.

How to Shake Off Your Sugar Cravings

The temptation to indulge in sugary foods will always be there, especially with the abundance of processed foods and fast foods that are available. We encourage healthy food swaps to help curb cravings. You can get more information about these healthy swaps by visiting us at Eat to Live Lifestyle Café and Store! You can also get customized meal plans and packages that could span months and even a year! Your Breakfast, Lunch and Dinner all planned the healthy way! All away from the clutches of sugar! 

What You Didn't Know About Fenugreek Seeds

Okay, so we all have heard about the famous Fenugreek seeds right? (If you don’t know, you have not been eating healthy) If you do know about them, you also know that they are rich in flavonoids, proteins and fibre. You probably are also aware that they contain saponins, alkaloids, iron, amino acids, calcium, Vitamin A and Vitamin C. 

Maybe you are convinced that they are especially beneficial for aiding digestion and are considered effective for treating gastric ulcers, soothing inflammation and easing down skin irritation.

You know what is surprising, you have not scratched the surface of the benefits of Fenugreek Seeds! Let me enlighten you on some of the benefits you never believed could be derived from these “small but phenomenal seeds” (I say this with so much pride in my voice)


INCREDIBLE BENEFITS OF FENUGREEK SEEDS

Fenugreek Stops Cancer Cell Growth

The saponins in fenugreek prevent cell division in cancer cells and also induce programmed cell death (super cool if you ask me) Fenugreek seeds reduces the incidence of colon cancer, and fenugreek extract slows the progression of breast cancer. Fenugreek also prevented the growth of human colon cancer, leukemia, breast cancer, prostate cancer, and bone cancer cells.
Diosgenin, a saponin found in fenugreek, suppresses bone and tumor cell formation and produces proteins that increase cell growth.

Controls Diabetes

Fenugreek helps to alleviate type II diabetes. It induces the production of insulin so therefore, 15-20 grams of fenugreek is recommended for controlling blood sugar on a daily basis. By slowly releasing insulin to the body rather than in massive chunks, the overall bodily function is improved, and the plunges and peaks of blood sugar won’t be an issue for diabetic patients after that.


Good for breast feeding mothers

Fenugreek is considered by traditional herbal doctors to be a galactagogue, a substance that promotes the production of breast milk (lactation) in women. Some studies report that Fenugreek in all forms can help increase the amount of milk that is produced by the breasts, and the magnesium and vitamin content of fenugreek also helps to improve the milk’s quality to keep the infant healthy after birth. (you might want to write this down if you are expecting)


Lowers cholesterol

Fenugreek consumption helps to reduce cholesterol levels. It helps to reduce the level of low-density Lipoprotein (LDL) significantly, which can prevent various conditions like atherosclerosis, heart attacks, and strokes. It is a rich source of fiber, which scrapes excess cholesterol off of the arteries and blood vessels of the body. (This is too easy)


Reduces Blood Clots

Anticoagulants, such as warfarin (Coumadin), are frequently prescribed to individuals at high risk for heart attacks and strokes because they help prevent the formation of blood clots that cut off blood supply to vital organs. Fenugreek extract increases the time required for normal human blood to clot, so fenugreek could supplement preventive treatments for heart attacks and strokes.


Improve Skin Health

Fenugreek contains mucilage, a gooey substance that can soothe and moisturize dry skin without irritating it when applied to the surface of skin. Fenugreek contains a lot of carotenoids, which are antioxidant molecules that are converted to vitamin A in the body. Fenugreek oil applied to the skin, speeds up wound healing by reducing inflammation and promoting new skin growth.


Guarantees Immortality 

Fenugreek has been tested and confirmed to extend life! Just kidding! Although all of these benefits will definitely help you live a long and fulfilling life! You can get Fenugreek in all forms at our café @ Eat To Live Lifestyle or have your meals planned around fenugreek weekly or even monthly! Fenugreek for President!