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!

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!

The Vast Benefits of Tigernut 

Have you ever heard of the phrase “small but mighty?” Tiger nuts, which funny enough aren’t even nuts but are actually tubers that grow on the ground just like every other tuber, are small but literally have tigers in them, especially when they are unleashed in your body system!

What Are Tiger Nuts?

 So this interesting “nut” which has the ability to give you almost all the nutrients at one go (Which is super awesome!) is called Cyperus esculentus lativum, scientifically.  It also has a variety of other names like Chufa sedge, Nut grass, Yellow nutsedge, Earth almond, Zulu nuts, Horchata (Spain), Aki Hausa or Ofio (Nigeria), Atadwe (Ghana) and so on (too many names for such a small thing).

Alongside its many names, Tiger nut has many benefits! Benefits that are important to every part of your body. Even your hair! (Surprised? Don’t be). Below, I have put together a list of the vast benefits of Tiger nuts.  So if you are interested in consuming this awesome blend of nutrients, keep reading!

The Benefits of Tiger nut

Rich in Fiber
Tiger Nuts are packed with high fiber content – around 33%, which is indeed a considerable amount. In a study conducted in 2009 by the University of Miguel Hernandez, Orihuela, Spain, it was found out that 100g tiger nut flour contains around 60 g dietary fiber, especially the insoluble dietary fiber which is much higher than other popular fiber sources such as rice bran, oats, apple, cabbage, carrots, pears, Chia seeds and jack beans. It also contains phosphorus, carbohydrates, fat, protein, potassium, zinc, sodium, calcium and traces of copper, vitamin C and vitamin E. (Already enough reasons to start munching)

A Healthy Substitute for Lactose Intolerance

Milk derived from Tiger nut is a healthy option for those who cannot drink cow’s milk due to lactose intolerance. Tiger nut milk is free from lactose, and hence anyone can drink this milk, which is rich in calcium and supports bone building and growth in young children. This milk contains highest nutrition and fat content among all the other non-milk substitutes. Thus, Tiger nuts milk can be used as an alternative source of milk in fermented products such as yogurt and others. (This is a super plus because you can get Tiger nut Milk at our store)!

Good Source of Magnesium

Research has shown that magnesium is highly vital for the normal functioning of the body, as it is required to carry out more than 300 biochemical reactions in the human body. Recent studies have revealed that 100 g flour of tiger nuts contains between 13 to 17 percent of magnesium, which helps to promote normal nerve and muscle function, regulates sugar, maintains blood pressure levels to normalcy, and strengthen bones, process protein and keep you healthy. Tiger nuts, according to research, also contain a type of starch that resist digestion often referred to as resistant Starch. Resistant starch helps our bodies to naturally develop probiotic (friendly) bacteria ensuring a strong immune system.

Plentiful Arginine

Tiger nuts are also loaded with plentiful of amino acids of various types, especially Arginine. The Mayo Foundation suggests arginine as the nitric oxide precursor, which maintains the width of blood vessels to ensure normal blood flow. Arginine is helpful in providing solutions in conditions caused due to restricted blood vessels, including clogged arteries, chest pain, erectile dysfunction, heart disease or failure, artery diseases, muscle cramps, and headaches.

Protects Against Cardiovascular Disease

The vitamin E in Tiger nuts acts as a catchall reference for different fat-soluble compounds that are rich in antioxidant qualities. Since tiger nuts are rich in vitamin E, all these qualities are present in tiger nut milk and tiger nut flour. Also, an amino acid, arginine present in tiger nut has been shown to be beneficial to those suffering from high blood pressure. Arginine aids in conditions that are caused or made worse by restricted blood vessels such as clogged arteries, chest pain, erectile dysfunction, heart disease or failure, artery diseases, muscle cramps, and headache. (No more medication! Just a bowl full of Tiger nuts).

Detoxifies the Liver

The liver whose main function is to filter blood coming from the digestive tract, before passing it to the rest of the body is detoxified by tiger nuts. Consumption of tiger nuts is essential for detoxifying the liver and eradicating toxins from the human body. Tiger nuts are rich in potassium, which, according to research is one of the few essential minerals that contribute to the proper functioning of the cell and body organs, especially the heart. Potassium is essential to maintain proper regulation of muscle contraction, digestive functions and to control the blood pressure levels (What more do you want)?

Rich Non-Meat Protein Source

Protein plays an important role in building bones, muscles, cartilage, skin and blood, and hence is one of the major nutrients of the body. Tiger nuts are one of the richest sources of non-meat protein that supplies plentiful of energy essential for carrying out heavy work all through the day.  On top of that, the flour of Tiger nut can be used in most baking and smoothie recipes, adding a sweet and nutty flavor, and is gluten-free, nut-free and dairy-free. It can also be used for cookies, brownies, cakes and even pizza dough. (It can be in your cakes and in your drink)!

Digestion

Tiger nuts have many nutritional and health benefits, which make them an amazing food for anyone. Traditionally, tiger nuts were used to treat stomach upsets, irritable bowels, and other digestive issues. They have been used in folk medicine as a remedy for many ailments, including flatulence and diarrhea. Tiger nuts is a good colon evacuator and cleanser because of its high fiber content. The faster waste products of digestion are evacuated the less likely they are to cause sickness and diseases. (The more you consume, the happier your body).

Skin and Hair Care

Tiger nuts oil can be added to your body lotions due to its content of vitamin E. Vitamin E helps slow down the ageing of the body cells. It also favors the elasticity of the skin and reduces skin wrinkles. Tiger nuts are also used in manufacture of natural hair products because of its antioxidants and moisturizing properties. Its primary benefits to hair are protection and moisture. With its solid source of magnesium, tiger nuts help women suffering from magnesium deficiency, which can contribute to scalp hair loss.

Most importantly, Tiger nuts in the various forms outlined above, can be found at our café at Eat to Live Lifestyle. We can help you plan your meals around Tiger nuts, aiding you in harnessing its benefits. So there you have it all, Eat more Tiger nuts (especially the ones from our store), Drink more Tiger nut milk (Ours taste far much better) and keep Eating to Live!