Why Eggs?

Why Eggs?

Personally I hate eggs or well I used to.

Eggs are like the readily available and easily accessible food compliments.

If I can’t have a fish or meat to eat, egg always make a way out. Oh and they are relatively cheap!

Apart from eggs being the saving grace for protein supplement, here’s a lot more eggs do that we aren’t aware of.

A great source of iron supplement. The iron in egg is readily absorbed and usable form of iron in food. A mild iron deficiency usually in most cases leads to vague feeling and tiredness.

Eggs have a high performance rate.

A high satiety index therefore making you feel full for a long time. A whopping 6g of protein in a single egg!

Eggs for good eyesight!

A good dietary intake of eggs is associated with a significant decrease in cataracts (up to a 20% decrease) and age-related lens and retinal degeneration, the leading cause of blindness in the elderly (up to a 40% decrease). Feed the elderly with eggs!

Eggs and babies?

Choline a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age is present in Eggs!

One egg per day will provide 28% of a pregnant woman’s choline requirement. Choline is of extreme importance during pregnancy and lactation when the reserves can be depleted. At the same time, it is the critical period for foetal brain development and lifelong memory enhancement.

Eggs for weight loss?

Several studies have reported that starting the day with an egg breakfast increases satiety in overweight people and may help with weight loss.

Eggs actually add few kilojoules for all the nutrients they provide. When teamed up with whole grains (for example whole-wheat bread) and fruit or vegetables they are a complete meal, readily available, easy to prepare and inexpensive, making them a useful tool in weight-loss programmes.

The nutrient density of eggs makes them a valuable contributor to a nutritious diet. A study among egg vs. non-egg consumers revealed that the diets of the non-egg consumers were more likely to fall short of vitamins A, E and B12. Eggs contributes 20-30% of vitamins A, E and B12 among egg consumers. This study demonstrates the important role one food can play

Eggs should there be recognised as an inexpensive, versatile and easily digestible source of protein.

Scrambled, fried, poached or boiled egg?

Egg white or Egg yolk?

Stay tuned for the next blog post to find out the most healthy option.

Till then ❀&πŸ’‘

Foodaboski’s

This title cracks me up. Well its been trending tho.

I’m a food! I’m an eat! I’m a finish everything! I’m a Foodaboski!A lot of us have been staying at home for a while now and I am so sure that your eating pattern has drastically changed over the weeks.

Maybe say 4-5 times on an average. We even stopped keeping track.

Well as long as I’m not chubby and I still look fit it doesn’t matter how much I eat. Sorry to burst your bubble! It does matter.

A mental disorder could actually be the cause of you eating too much.

Bulimia nervosa (bulimia) is a mental disorder that affects how you feel about your body and how you eat.With bulimia, you eat a lot of food in a short period of time. This is called bingeing or binge eating.

While you eat, you might feel like you can’t control how much you eat.After every meal you still feel hungry.

What does Binge eating does to you?

Binge eating overloads a person’s system with a flood of calories, sugar, fat and/or carbs, which results in the body using a large amount of energy to digest the food, which may result in low energy, sleepiness, and sluggishness.You know that wanting to sleep right after every meal? Yeah that’s it.

Another obvious effect of being eating is the night eating syndrome.

The longing to eat at 2am. I have been there too.

You wake up in the middle of the night to eating. I even sweet talk myself into calling it a midnight snack.Other behavioral and emotional signs and symptoms of binge eating involves;

β€’ Continually eating even when full.

β€’ Inability to stop eating or control what is eaten.

β€’ Stockpiling food to consume secretly at a later time.

β€’ Eating normally in the presence of others but gorging when isolated

.β€’ Experiencing feelings of stress or anxiety that can only be relieved by eating.

β€’ Never experiencing satiation: the state of being satisfied, no matter the amount of food consumed.It doesn’t necessarily mean all the symptoms could be evident.

Having 2 or 3 off the symptoms could just be a possibility that you might be a victim of the disorder.

Three contributing factors that causes binge eating according to eatingdisorderhope.com could be linked to;

β€’ Biological abnormalities; A hormonal irregularity, genetic mutation or good addiction.

β€’ Physiological factors such as depression, low self esteem, body dissatisfaction and inability to cope with feelings

.β€’ Social and cultural factors like a traumatic experience such as rape, social pressure to being thin or critical comment about body weight.

Over coming binge eating requires a simple process involving willpower. The concious effort taken to overcome that traumatic event or not pay attention to obvious comments about your body and working on your self esteem will go a long way in helping you overcome the disorder.

It is necessary to concentrate on healing from the emotional triggers that may be causing binge eating, having proper guidance in establishing healthier coping mechanisms to deal with stress, depression, anxiety, etc

Another active measure that can be employed is getting occupied. When you feel the need to eat, take a walk, dance, sing out loud, paint, play an instrument or anything you know you have passion for.

Lastly, you could seek professional support and treatment from health professionals specializing in the treatment of binge eating disorders, including psychiatrists, nutritionists, and therapists.

The question is HOW OFTEN DO I EAT IN A DAY?

Stay tuned for the next blog post.❀&πŸ’‘

Fruits and A fast; The pro’s.

Hola!

I’m learning a little bit of Spanish so I thought to greet you with it.I’m sure we are all aware of the cons of taking fruits on an empty stomach either as breakfast or when breaking a fast.

Let’s see the pros and juxtapose it with the cons. We never can tell the pros might outweigh the cons.

So prior to the last blog post I got amazing feedbacks and to all my readers y’all are AWESOME!

So religious backing they say it has to take fruit when breaking a fast. Who am i to dispute that?

Let’s see what the facts has to say.

The point is to make sure all the daily required nutrient is incorporated into your meal even after observing a fast.

Upon breaking a fast the first thing to take is a glass of water. The liquid helps your body in the hydration process which is the most important thing your body needs after observing a fast for more than 10 hours.

It’s important you take fruits too but the kind of fruit is what matters.Go for fruits with high water content, such as watermelon and berries, to help rehydrate your body as quickly as possible and avoid citrus fruit as their high acidic content may upset your stomach.

The first foods that you consume upon breaking a fast are critical to nourish the body. Fruits containing high water content e.g pawpaw, pineapple and cucumber are easily digested. Homemade fruit juice could also be opted for.

So after fasting it is an ideal time to get your taste buds back to factory setting by having a well supplemented diet. Eat soups e.g bone broth (I will be sharing the recipe for this soup on my Instagram page @ health_life_kitchen) and maybe a cup of smoothie.

Focus on vegetables and healthy fats and avoid all processed foods during the first few hours after breaking a fast.

Fruits for Breakfast?

Eating a nutritious breakfast in the morning jump-starts your metabolism helping you burn more calories during the day.

Like I said in my previous post, it’s not okay to have just fruits for breakfast.

According to quora, breakfast should be loaded with calories as it will give you energy for rest of the day .. for a good amount of calories, you have to eat too much fruits which isn’t the most healthy option.

Remember fruits have natural sugar which is good for the health but we have to consume it in moderation.

The most healthy option to start your day is with food containing complex carbs and protein (and in significant amount if you do exercise early morning).

You can eat fruits but with carbs and proteins as above mentioned.If you like fruit and you really want to have it for breakfast, I would recommend adding a source of protein and a source of fat to offset the impact of sugar in the fruit.

While there are many healthy breakfast options, adding fruits to your morning meal contributes many benefits to your overall health.

According to these fad diets, the benefits from eating fruits on an empty stomach include: Detoxification, Provides Energy, Weight Loss, Antioxidants, Fiber, and Vitamins.

Wisdom should be considered when breaking a fast. Too many have reported severe pain, discomfort, cramping and even death when giving themselves over to appetite too quickly.

Be intentional about what you consume. Say no to unhealthy living.

β€œβ€¦only a wise man knows how to break a fast.”–George Bernard

Stay Tuned for the next blog post.❀&πŸ’‘

Here’s the profile link to my Instagram page. https://instagram.com/health_life_kitchen?igshid=yu33mq0yiugz

Or search health_life_kitchen to follow.

Fruits and A Fast

Whoever came up with the idea of eating fruit when breaking a fast?

Have you ever considered it? Why should I take fruits when breaking a fast?

Our parents made that a necessity and unconsciously we bought that school of thought.

Ok so I know a few people that take fruits for breakfast. Well they are still breaking a fast.

Whoever authorised that principle and why?

Well I don’t know who authorised it but what I do know is why.

Let’s see a few pros and cons.

The whole point is to remain healthy and still have the right amount of daily required nutrient even after observing a fast.

While trying to attain that right amount, we tend to go overboard. Some a little and others a whole lot.

You take fruit to break your fast; you might actually cause a major damage to your intestinal system.

The trick is don’t consume a lot of fruit right when you break your fast. Why?

The fructose (fruit sugar) is hard to metabolize, and it ferments in your gut. When it ferments in your gut, it can irritate the layer of your intestinal tract. You know that uncomfortable feeling you experience right after you break your fast.

It could be as a result of the fruit you took when you broke your fast.

Well then since I shouldn’t take the fruit immediately after breaking my fast, I could take it right after my meal?

You must be thinking that right now.

Before drifting your thought too far, see this.

Eating fruits right after a meal is not a great idea, as it may not be digested properly. Whosph! Gottcha. The nutrients may not be absorbed properly either.

You need to leave a gap of at least 30 minutes between a meal and a fruit snack.

From where i grew up, our regular fruit to break our fast was oranges. But then i stumbled upon this. Avoid citrus fruits, such as grapefruits, as their high acidic content may upset your stomach.

I know you must be thinking, fruits for breakfast shouldn’t be that bad. Yeah. It shouldn’t be that bad but turns out a little bit bad.

Now Breakfast is one meal where you ought to get nutrients such as protein and good fats and the right amount of carbs (Our fun way of saying carbohydrate). If you replace this meal with just carbohydrates from fruit, your sugar levels will rise very quickly due to the fruit sugar.

We all know what that means.

This could be going through your head right now. “But I thought fruits are like the total all in one package.” I thought so too. You are not alone. Even though fruits are rich in fiber, only fruits for breakfast can leave you constipated as well.

Carbs, proteins and fats leads to bulk-forming in the stomach. Depending only on fruits can hinder this process- The bulk-forming process.

A consequence of all the above is that there will be a dip in your energy levels because your breakfast sets your energy for the rest of the day and if you depend on only-fruits, it may cause a slower metabolism and leave you to remain underactive.

While a piece of fruit is rich in fiber, vitamins, and minerals, it’s not enough for breakfast. So that grab-and-go breakfast β€”like an apple on your way to class or a few fingers of banana on the drive to workβ€”simply doesn’t cut it.

IT IS NOT OKAY TO HAVE JUST FRUITS FOR BREAKFAST!

Okay. So all this been said why did our parents sell that school of thought to us?

Why did we have to break our fast with fruit?

How long have I been destroying my health with my grab and go breakfast?

Calm down. I can read your mind.

Everything with cons has pros.

Stay tuned for the next blog post to find out the pros.

Till then ❀&πŸ’‘

My caffeine story.

Growing up as a child I was very addicted to taking coffee. Well I’m still in love with coffee but I guess my Mom helped me get rid of the addiction.

She used to say drinking coffee will make my brain inactive but I didn’t take her all too seriously because I was still one of the brightest students in my class.😊

Over the years I began to think does coffee pose a threat to humans?😐 Narrowing it down is it harmful to my gender as a female?πŸ€”

Studies have shown that drinking up to four 8-ounce cups of coffee per day is safe. But sipping coffee in reasonable amounts just might be one of the healthiest things you can do. πŸ€“πŸ€“

Coffes tends to reduce the risk of type 2 diabetes, liver cancer, lowers the risk of Parkinson’s diseases and possibly reduce the occurrence of heart failure.😎

As the saying goes, too much of anything is bad.πŸ˜–

Like so many foods and nutrients, too much coffee can cause problems, especially in the digestive tract. Ding. Also women who take too much of coffee are exposed to the possibility of bone fracture (much more lower possibility for men).😫😫

Anxiety disorder has also been proven to be a side effect of high intake of coffee.πŸ˜“

How about the mental health my Mom over emphasised.?

How does coffee affect it?

One study from 2016 concluded that a high intake of caffeine during adolescence can lead to permanent changes in the brain.😲😲

Yikes! I guess my Mom was partially right after all.😒

Coffee doesn’t necessarily make your brain inactive but it might cause some nasty changes. πŸ˜‘

So to all coffee lovers out there, you are not alone. We are in it together and it’s up to us to fight the good fight against caffeine. 😁πŸ’ͺ

Remember, a little sip here a litte sip there and we can have all the caffeine goodness.πŸ€—πŸ˜™

πŸ’–&πŸ’‘

The genesis

Often times we wonder, why am i not as pretty as she is? Why am i not as fleshy or as slim? How come he has a perfectly bulit up body? What am i doing wrong, what am i not doing right? How come he is smarter? We study together and he still has better grades? We hit the gym together and I still don’t have that dream body?The answers you see aren’t so far fetched. Its a simple truth that we have ignored all this while. That’s why am here to bring you stories from my kitchen diary to help you unearth answers to your questions.

Your feeding X Your living