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!

Recipes for a Healthy Skin

                                

We all want the “glow” don’t we? I mean, you walk into a room, all heads turn.  Your skin is flawless, everyone is asking what skin products you use huh?

It is obvious that a good number of women pay attention to their skin because of their “Appearance.” It is also no news, that you would rather buy a very expensive body cream to keep up that glow, than buy a cleansing soap. (I mean, who cares anyways).

 The truth is, skin appearance is important, but we ignore the importance of a healthy skin. (Let me enlighten you).  The Skin is your body's largest organ. It serves as a protective barrier between your insides and the rest of the world, helps regulate body temperature and acts as a filter.

Skin exists in a constant state of growth, with old cells dying as new cells are forming. 

It's affected by every aspect of your life, from what you eat to where you live. Healthy skin is better able to fight signs of aging, heals much faster and staves off potential disease better than unhealthy skin.

Unlike other crucial body systems, your skin is exposed to the outside environment, including things like germs, oils, heat and other potentially harmful substances. The skin is also incredibly complex, with multiple layers of tissue, collagen and glands. 

Because of this, your lifestyle is the biggest factor that can influence healthy skin care. (Way too much drama if you ask me) But it’s worth it because a healthy skin will give you that “glow” while an unhealthy one will look sallow and dull. (We don’t want that now, do we?) So, how does it look like? Keep reading!

WHAT DOES A HEALTHY SKIN LOOK LIKE?

Appearance

Proper skin care is vital if you're concerned about your physical appearance. Unhealthy skin tends to appear sallow and dull, whereas healthy skin appears full and vibrant. Wrinkles develop with more ease and sink deeper if your skin is dehydrated and unhealthy, and it can result in uneven patches that have a mottled color. When skin is unhealthy it loses elasticity, which can make it sag and appear thin (You would look 40 when you are 25!)

Even Color

Consistent color is a sign of youthful, healthy skin. Studies have shown that consistent, even skin tone is a key element of attractiveness. As a matter of fact, the consistency of skin color is considered more attractive than having a certain skin color. Unfortunately, even skin tone starts to fade with age, as accumulated sun damage starts to take hold and create age spots and other signs of unevenness. To help prevent this from occurring, wear sunscreen on exposed body parts every day. Examples of uneven skin tone include: Blotchiness, Spots that are dark, light, or red, and dark under-eye circles (this is reason enough!)

Smooth Texture

Healthy skin looks and feels smooth. If you look at healthy skin up close, the surface appears to be regularly irregular. This means that the skin is not completely smooth like glass, but has tiny peaks around hair follicles and pores, and tiny valleys in between the peaks. These peaks and valleys are consistent throughout the skin, giving it a uniform appearance. Unhealthy skin, however, does not have a uniform texture. Examples of texture-related skin problems include: Bumps, Acne, Blackheads and whiteheads, Wrinkles, Scars.

Normal Sensations

If your skin is healthy, it shouldn't feel like it's there. You shouldn't notice it unless you're looking into a mirror. You shouldn't feel any unusual or uncomfortable sensations. For example, has your face ever felt dry and tight after washing it? Dryness and tightness are unusual sensations, and in that case, those sensations were triggered by a cleansing product that is too harsh for your skin. (Weird means Unhealthy!)

If you are in any of these categories, below are so cool recipes to help you keep your skin healthy and of course flawless!

RECIPES FOR A HEALTHY SKIN

Hydration

Healthy skin is hydrated skin. You've probably heard that you should drink eight glasses of water a day.

Drinking water is vital for good health, but you definitely don't need to be drinking eight glasses of the stuff a day. A good rule of thumb to follow is to drink half of your body weight in fluid ounces. For example, if you weigh 130 pounds, you should try to drink at least 65 fluid ounces of water a day. This will help keep your entire body—not just your skin—in great condition.

Dead skin cells are constantly shedding away, but it's not noticeable to the naked eye. However, when the skin is dehydrated and too many skin cells shed at the same time, skin appears visibly dry. It creates problems like: Flaking skin or Scaly skin. (You would not look like a fish, but it’d be close)

Proper Care

Proper skin care means cleansing it properly. Skin needs moisture to survive, so avoid using hot water when you wash your face, as the heat sucks moisture from your skin. Try using warm or cool water instead. Also, avoid harsh or chemical-heavy soaps, as they strip moisture from your skin while polluting it. Keep your skin moisturized by applying lotion within a few minutes of bathing. If you have a problem with dry skin, use an oil-based lotion on the problem area several times a day. (This is really necessary!)

Sunlight

So this is both good and bad for your health, therefore balance is key. (Tricky because we live in Nigeria, huh) Sunlight stimulates the skin to produce vitamin D, an essential nutrient that helps your body absorb calcium and may help protect against heart disease and other chronic conditions. Certain skin conditions, such as psoriasis, may improve with sun exposure. However, too much sun exposure can increase your chances of developing skin cancer, so again balance is key. Avoid over exposure to the sun or use sunblock (which is not very common) but allow exposure every once in a while.

Avocados

Avocados are famously great for skin; high in poly- and monounsaturated fatty acids (like omega 9’s), they keep skin looking firm and dewy, help regenerate damaged skin cells, and reduce redness and irritation. The omega 9’s, in particular, keep your epidural layer (the top layer of skin) moisturized, which gives you noticeably hydrated and healthy-looking skin. Avocados are also full of antioxidant carotenoids that not only fight free radicals, which are one of the major culprits of damaged skin and aging, but also help your skin maintain water content and elasticity. (They taste great with corn!)

Chia seeds

A top-notch smoothie ingredient, sprinkling these little guys into your morning meal means you're netting one of the richest sources of omega-3 fatty acids. "Omega-3 fatty acids help provide building blocks for healthy skin cell function and new collagen production to keep the skin foundation strong and wrinkle free. (Good news – You can have both smoothie and chia seeds at our Café)

Oatmeal

Swap sugary cereal for a bowl of plain oats in the a.m. and your skin will thank you. This food is low on the glycemic index, a scale that rates foods containing carbohydrates according to how much each

food increases blood sugar (high-glycemic foods cause a fast, drastic spike and subsequent crash, whereas low-glycemic options provide a slow, steady increase and decline). Your sugary cereal will increase blood sugar, promote inflammation, and have been shown to be associated with acne breakouts, so choose Oatmeal instead! (Or not)

Quinoa

This protein-packed grain is well-known in the kitchen, but its high levels of riboflavin make it a superstar for your skin. Riboflavin lends a hand to your skin's elasticity and the production of connective tissue, which helps even things out and makes fine lines and wrinkles look less prominent. (You can definitely get this at our Café!)

Cinnamon

This basic spice is great for stimulating circulation/ blood flow, brings oxygen and nutrients directly to the skin. Plus, some studies have shown that cinnamon could help to stabilize and balance blood sugar levels, so how about adding a dash of the spice to your coffee or tea to start your day off right, or blending some into a morning smoothie?

That’s all you need for that glow! Wanna try? Sign up to our meal plans or pick up any of the above, (excluding sunlight of course) at our store! We can make you Grilled Chicken and Egg Sandwich with Avocado or Sugar Free Greek Yogurt topped with Chai seeds! And you can order your Quinoa and Oatmeal from us as well! You can join us in our healthy lifestyle journey! You can Eat To Live!