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About Sodium Chloride (Salt)

Achodor Chima
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About Sodium Chloride (Salt)

Does salt have any effect on our blood pressure?

Our blood pressure is been raised up by salt. Raised blood pressure (hypertension) is the major factor which causes the following illness:

  1. Strokes
  2. heart Failure &
  3. Heart Attacks.     There is also increasing evidence of a link between high salt intake and stomach cancer, osteoporosis, obesity, kidney stones, kidney disease and vascular dementia and water retention. Salt can also exacerbate the symptoms of asthma, Ménière’s disease and diabetes.
    Small amounts of salt are essential for our health. Adults need less than 1 gram per day and children need even less. As a nation we are all eating approximately 8.1g of salt per day, far more than we need and more than the  recommended maximum of 6g per day, putting us at risk of all of these health problems. The good news is that reducing your salt intake can lower your blood pressure and the risk of disease. In fact right down to 3g per day, the lower the salt intake, the lower the blood pressure.

Blood pressure

Blood pressure is the amount of pressure that blood puts on your blood vessel walls as it is pumped around the body. Certain factors such as being overweight, lack of exercise and, in particular, a high salt diet can raise your blood  pressure, leading to heart attacks and strokes. A third of adults have high blood pressure, defined as 140/90 mmHg, and many don’t even know they have it as it has no symptoms; your GP will be able to check your blood pressure for you.  The risk of disease starts within the normal range of blood pressure, well below 140/90 mmHg, so most people will benefit from lowering theirs. Watching what you eat and taking exercise will keep it under control.

Stroke

A stroke usually occurs when the blood supply to part of the brain is cut off, reducing the flow of oxygen to the brain, causing cells to die. There are two main types of stroke; ischemic strokes, when a blood vessel becomes blocked, and haemorrhagic strokes, when a blood vessel bursts and bleeds into the brain. Stroke is the third biggest killer in the UK and a leading cause of severe adult disability. High blood pressure is the single most important risk factor for  stroke and salt is the major factor that raises blood pressure, salt is therefore responsible for many of these strokes. Stroke is not an inevitable part of aging and many can be prevented by keeping blood pressure under control, through salt reduction, exercise and healthy eating.

Coronary heart diesease

Coronary heart disease (CHD) is the term used to describe what happens when the heart’s blood supply is reduced or blocked leading to heart failure and heart attacks. CHD is the UK’s biggest killer, with one in every four  men and one in every six women dying from the disease. Approximately 300,000 people have a heart attack each year.

Raised blood pressure is a major risk factor for CHD. It causes the walls of blood vessels to become thick so that the blood vessels become too narrow and can’t carry enough blood to the heart. Over time this can lead to a  thickening of the heart muscle, reducing the heart’s ability to pump blood around the body, leading to heart failure – where not enough blood is carried around the body. The thickened blood vessel walls can also lead to clots forming; these clots can block the blood supply to the heart and cause a heart attack.

Stomach cancer

A high salt diet increases the risk of stomach cancer. A quarter of the 7000 new cases each year can be attributed to salt. The bacterium Helicobacter pylori (H. pylori) is the major risk factor for stomach cancer as it can lead to inflammation of the stomach which can in turn lead to stomach ulcers and stomach cancer. H. Pylori in the stomach will not necessarily cause damage, however salt can damage the lining of the stomach, making it more  vulnerable to the effects of H.pylori, and salt may also increase the growth and action of the bacterium making it more likely to cause damage. Men are at a higher risk than women and there are other important risk factors for stomach cancer explained in the fact sheet.

Obesity

A quarter of British adults are obese and two thirds are either obese or overweight. Obesity is linked with numerous health conditions such as high blood pressure, diabetes, CHD and sleep apnea.  Salt does not cause weight gain  itself but it does make you thirsty, this leads you to drink more fluids, if the fluids are sugary drinks they can cause weight gain because they contain a lot of energy. This is a major problem for children and teenagers as a third of the fluids they drink are sugary soft drinks.

Kidney stones & kidney diesease

Kidney stones are a common problem, caused by a build up of calcium in the kidneys. Both a high salt intake and high blood pressure can cause too much calcium to be excreted by the kidneys into the urine, leading to a build up of calcium and therefore kidney stones. They can be very painful and in some cases can lead to kidney disease.
The kidneys control fluid balance and blood pressure by controlling the amount of fluid lost from the blood into urine. A high salt diet can disrupt the function of the kidneys and cause high blood pressure, this in turn puts a strain on  the kidneys leading to kidney disease. A high salt diet can also cause existing kidney disease to progress faster. People with kidney disease, or at risk due to persistent urinary tract infections or Chrohn’s disease, should reduce their salt intake to avoid exacerbating the condition.

Vascular dementia

Dementia is a loss of brain function that affects memory, thinking, language, judgment, and behaviour. Vascular dementia is a common form of dementia. It is caused by a blocked blood vessel in the brain which occurs after a  stroke or a series of mini strokes; around one in three people who have a stroke develop vascular dementia. A high salt intake raises blood pressure, increasing the risk of stroke and therefore the risk of dementia. Good blood pressure control is hugely important in preventing strokes so keeping salt intake down in younger life, along with leading a healthy lifestyle, can be recommended as part of a preventative diet.

Asthma

Asthma is a common condition which affects 1 in 11 children and 1 in 12 adults. A high salt diet is not thought to cause of asthma, but some studies have shown that it can aggravate symptoms. If your child suffers from asthma,  reducing their salt intake may be beneficial in combination with the other treatments for asthma.

Importance of Good Sleep

Achodor Chima
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Importance of Good Sleep

Do you think it’s important to sleep well?

 Let’s Check Out!

The Importance of sleeping properly cannot be over emphasized. Sleep plays a vital role in good health and well-being throughout our life. Getting enough quality sleep at the right times can help protect your mental health, physical health, and also quality of life.

sleeping-baby
Sleeping Baby

During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.

The damage from sleep deficiency can occur in an instant (such as a car crash), or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.

Factors to put into consideration

  • Healthy Brain Function and Emotional Well-Being

Sleep helps your brain work properly. While you’re sleeping, your brain is preparing for the next day. It’s forming new pathways to help you learn and remember information.

Studies show that a good night’s sleep improves learning. No matter whatever it is you are laarning. Sleep also helps you pay attention, make decisions, and be creative.

Studies also show that sleep deficiency alters activity in some parts of the brain. If you’re sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.sleeping-well

  • Physical Health

Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels.

Lack of proper sleep may lead to:

  1. Heart Disease
  2. Kidney Disease
  3. High Blood Pressure
  4. Diabetes &
  5. Stroke
  6. Microsleep:  Microsleep refers to brief moments of sleep that occur when you’re normally awake.

Sleep deficiency also increases the risk of OBESITY. For example, one study of teenagers showed that with each hour of sleep lost, the odds of becoming obese went up. Sleep deficiency increases the risk of obesity in other age groups as well.

Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you’re well-rested.

Sleep also affects how your body reacts to insulin, the hormone that controls your blood glucose (sugar) level. Sleep deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes.

Sleep also supports healthy growth and development. Deep sleep triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. Sleep also plays a role in puberty and fertility.

Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances. Ongoing sleep deficiency can change the way in which your immune system responds. For example, if you’re sleep deficient, you may have trouble fighting common infections.

  • Daytime Performance and Safety

Getting enough quality sleep at the right times helps you function well throughout the day. People who are sleep deficient are less productive at work and school. They take longer to finish tasks, have a slower reaction time, and make more mistakes.

You can’t control microsleep, and you might not be aware of it. For example, have you ever driven somewhere and then not remembered part of the trip? If so, you may have experienced microsleep.

Even if you’re not driving, microsleep can affect how you function. If you’re listening to a lecture, for example, you might miss some of the information or feel like you don’t understand the point. In reality, though, you may have slept through part of the lecture and not been aware of it.

For example, drowsy drivers may feel capable of driving. Yet, studies show that sleep deficiency harms your driving ability as much as, or more than, being drunk. It’s estimated that driver sleepiness is a factor in about 900,000 or more car accidents each year, resulting in about 1,300 – 1,500 deaths.

Note:

As a result, sleep deficiency is not only harmful on a personal level, but it also can cause large-scale damage. For example, sleep deficiency has played a role in human errors linked to tragic accidents, such as nuclear reactor meltdowns, grounding of large ships, and aviation accidents

Pizza

Achodor Chima
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Pizza
Prepare time: 20 min
Cook: 2 hr 30 min
Ready in: 2 hr 50 min

Introduction

Pizza as many of us already know from the pronunciation of the name is a regular visitor to our different homes, most times it’s been delivered to our door steps while some of make out time to track it down at the point of sale. Making homemade pizza from prepared dough is quick and easy. Even making your own dough only really adds a few minutes to the preparation time.

Ingredients

  • 1 pound pizza dough, Store bought OR  Homemade
  • 1/2 to 1 cup sauce ( Tomatoe sauce, White sauce, or other spread).
  • 2 to 3 cups other toppings: sautéed onions, sautéed mushrooms, pepperoni, cooked sausage, cooked bacon, diced peppers, leftover veggies, or any other favorite toppings
  • 1 to 2 cups (8 to 16 ounces) cheese, shredded or sliced: mozzarella, Monterey Jack, provolone, fontina, or any other favorite.
  • Cornmeal or flour ( This could be made optional).

Directions

My favorite method for shaping the pizza is to roll the dough onto a piece of parchment paper. The dough sticks to the parchment, making it easier to work with and easier to transfer into the oven. The pizza will release from the parchment during cooking and the parchment can be removed halfway through cooking. The parchment darkens in the oven, but doesn’t burn or catch fire.

There are also no rules about the kinds of toppings you put on your pizza. Choose ones you love. They will cook a little in the oven, but if it isn’t something you like to eat raw, like sausage or mushrooms, allow some time to cook them ahead of time. If you’d like fresh greens, like arugula or basil, on your pizza, sprinkle them over the pizza right when it comes out of the oven. The residual heat from the pizza will wilt the greens just slightly and bring out their flavor.

It’s best, though, to keep the toppings to just a handful at most. If you load homemade pizza down with a ton of toppings, it may take too long for the crust to cook well. Pile on the cheese or keep it all veg for a healthier midweek meal; it’s all up to you.

1. Heat the oven to 550°F or higher: Don’t be afraid to really crank the heat up to its highest setting. The high heat will help make a crunchier and more flavorful crust. Let the oven heat for at least half an hour before baking your pizzas. If you have a baking stone, place it in the lower-middle of your oven.

2. Divide the dough in half: One pound of dough makes two 10-inch pizzas. Slice the dough in half and cover one half with an upside-down bowl or a clean kitchen towel while you prepare the first pizza.

3. Roll out the dough:

  • Method #1: Pizza Baked on Parchment: Tear off a large piece of parchment paper roughly 12 inches wide. Working with one piece of the dough at a time, form it into a large disk with your hands and lay it on the parchment paper. Use your hands or a rolling pin to flatten the dough until it is 1/4-inch thick or less. If the dough starts to shrink back, let it rest for 5 minutes and then continue rolling.
  • Method #2: Pizza with Cornmeal or Flour and a Baking Stone: Sprinkle a handful of cornmeal or flour on a pizza peel or the back of a baking sheet. Working with one piece of the dough at a time, form it into a large disk with your hands and lay it on the peel. Use your hands or a rolling pin to flatten the dough until it is 1/4-inch thick or less. Shake the peel or baking sheet frequently as you shape to make sure the dough isn’t sticking. If the dough starts to shrink back, let it rest for 5 minutes and then continue rolling.
  • Method #3: Pizza Baked on a Baking Sheet: Brush a thin film of olive oil on a baking sheet. Working with one piece of the dough at a time, form it into a large disk with your hands and lay it on the baking sheet. Use your hands or a rolling pin to flatten the dough until it is 1/4-inch thick or less. If the dough starts to shrink back, let it rest for 5 minutes and then continue rolling

4. Top the pizza: Spoon a few tablespoons of sauce into the center of the pizza and use the back of a spoon to spread it out to the edges. Pile on all of your toppings.

5. Bake the pizza: Using a pizza peel or the back side of a baking sheet, slide your pizza (with the parchment or with the cornmeal) onto the baking stone. If you don’t have a baking stone, bake the pizza right on the baking sheet. Cook for 5 minutes, then rotate the pizza. Slide the parchment out from under the pizza, if used. Bake for another 3 to 5 minutes, until the crust is golden-brown and the cheese looks toasty.

6. Slice and serve: Let the pizza cool slightly on a cooling rack, just until you’re able to handle it.

 

Pizza is a quick and easy meal to make any day of the week.

Instruments Required For Pizza

  • Pizza Stone or baking sheet
  • Pizza Peelor baking sheet
  • Parchment paper (optional)

PIZZA CAN BE EATEN BY ANYBODY EXCEPT FOR THOSE WHO ARE NOT A FAN TO IT.

Importance of Balanced Diet

Achodor Chima
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Importance of Balanced Diet

What is a balanced diet?   

A balanced diet is one that provides the body with all the essential nutrients, vitamins and minerals required to maintain cells, tissues and organs as well as to function correctly.  A diet that is lacking in nutrients can lead to many different health problems ranging from tiredness and lack of energy to serious problems with the function of vital organs and lack of growth and development.

A balanced diet needs to contain foods from all the main food groups in the correct proportions to provide the body with optimum nutrition.  It should also be made up of the correct number of calories to maintain a healthy weight, and be low in processed foods.  Every person is different and hence the correct diet for health may vary from person to person, however by following a diet that is varied, covers all foods groups and is low in undesirable nutrients such as sodium, saturated fats and sugar, you are well on your way to a healthy body.diet

How to achieve a healthy balanced diet?

To achieve a healthy, balanced diet, it is important to eat at least three meals a day and not to skip breakfast.  Each meal should be composed of a variety of foods from each food group and portion sizes should be moderated to control calorie intake.  Limiting alcohol consumption is also recommended, the US guidelines being one standard drink per day for women and two for men with two alcohol free days per week.

Components of a healthy balanced diet

1. Dairy

This includes cheese, milk and yogurt. Dairy foods are usually high in saturated fat so to reduce fat and calories it is best to choose low fat or fat free varieties.  Dairy is essential in the diet to provide calcium for strong bones as well as protein and vitamin D.  For those who do not consume dairy products it is essential to use a replacement such as soy or nut based milks or supplement calcium in the diet. 

2. Protein

This is the main protein containing food group and includes lean meat and poultry with visible fat and skin removed, as well as fish, beans, lentils, peas, nuts and seeds, eggs and soy proteins such as tofu and tempeh.

Meat and poultry are high in iron, whilst legumes are a rich source of fibre and eggs provide a multitude of vitamins and minerals. Fish should be included regularly, particularly oily fish high in omega three fatty acids such as salmon and sardines.   Cooking methods should be low fat such as grilling, poaching, dry frying or steaming to minimize extra fat added during the cooking process.  It is also important to avoid processed meats such as sausages and sandwich meats where possible as these are high in fat and sodium.

 

3. Fruitdiet-fruits

Fruit is virtually fat free, low in calories, high in fibre and very nutritious.  Aim to include a variety of fruits to get a wide range of vitamins and minerals.  This could also include dried fruits 100% and fruit juices, however, it is important to choose unsweetened varieties.  Both dried fruit and juices are concentrated sources of calories, so make sure portion sizes are controlled.

 4. Vegetables

These generally contain the least calories and the most vitamins and minerals, hence they are an excellent option for filling up on.  Make sure to include a wide variety in your meals as different vegetables are rich in different vitamins.  Try to use low fat cooking methods such as steaming or grilling.  100% vegetables juices can also be included, and are a great way to get a few serves of vegetables into your diet. If you struggle to include enough vegetables in your day to day meals, try adding grated of finely chopped vegetables to mixed dishes such as pasta sauces, burger mince or lasagnes, chances are you won’t even notice the difference. 

5. Grains

This group is the major carbohydrate source in a balanced diet and includes bread, cereals, pasta and rice.  Try to choose whole-grain varieties as these are higher in fibre and contain more B vitamins than white versions.  Enriched cereals and breads, for example with iron, calcium or omega 3 can also be a good way to add some extra nutrition to your diet.  Avoid sugary or toasted breakfast cereals and sweetened breads made with refined flour as these contain little fibre and are higher in calories and fat. 

6. Fats and Oils

Whilst some fat is necessary in our diets for the body to function correctly, it is important that these are the right types of fats.  Saturated and trans fats should be minimized as these are unhealthy for the heart.  These should be replaces with vegetable fats such as canola, olive, or sunflower oil or spreads.  All fats do contain a high amount of calories however, so it is important to keep added fats to a minimum in order to maintain a healthy body weight.  Opt for light or low-fat salad dressings and mayonnaise, and use vegetable oils for cooking and baking.  Other good sources of unsaturated fats include nuts, avocado and fish. 

Intake of oil should not exceed 5-7 teaspoons per day, depending on age and sex.  Aside from oils, be aware that many other foods have high oil content.  For example ½ an avocado contains about 3 tsp of oil, 4 large olives contain about ½ tsp and 2 Tablespoons of peanut butter has about 4 teaspoons of oil. 

7. Treats and ‘sometimes’ foods

Foods that do not fit into the above groups are generally considered to provide no or little nutritional benefit and are therefore not required in a balanced diet.  Foods such as candy, chocolate, cakes, chips, and other ‘junk’ foods should be avoided.  If you do indulge in a treat, try to choose one that is less than 145 calories.

These guidelines can help you achieve a healthy, balanced diet for maximum nutritional benefit.  It is also important to read product label, be aware of your calorie requirements and adjust portions accordingly.

Experts often emphasize the importance of having a balanced diet for good health. But people often ask, what is a balanced diet? It is a common belief that we are what we eat and it is therefore important that we learn more about why it is important to have a balanced diet as well as how to eat a balanced diet.

Why is it important to have a balanced diet?

1. It Prevents Diseases and Infections

A well-balanced diet helps your body fight many diseases and infections. When the body receives enough nutrients, the immune system functions well, which prevents infection, reduces the risk of chronic diseases like cancer, high blood pressure, diabetes, and heart disease, as well as prevents seasonal allergies.

2. It Helps Control Weight

Eating a balanced diet helps people to maintain proper weight, which includes reducing the risk for either obesity or undernutrition. This majorly lies in reducing the fats and carbohydrates from your diet.

3. It Promotes Healthy Body Growth

Obtaining the essential nutrients does not only promote fitness and prevent disease; it also helps the body to grow and maintain proper function. A balanced diet is therefore important especially for growing children and adolescents.

4. It Helps Promote Mental Health

Eating a well-balanced diet helps promote good mental function, boosts energy, enhances memory, and reduces the risk of mental disorders.

5. It Helps Enhance Your Beauty

Getting the proper nutrients does not only promote health inside the body; it also shows in the way you look externally. The youthful glow seen on people’s hair and skin does not only result from using various beauty products, but also reflects the healthy state of the body inside and out from a balanced diet.

Keeping Our Environment Clean

Achodor Chima
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Keeping Our Environment Clean

Our Environment should be one of the most important places we should keep neat because the moment it’s clean we will be free from all forms of sickness. Also i always like quoting this saying which goes this way “ONCE OUR ENVIRONMENT IS CLEAN, OUR UNIVERSE BECOMES CLEAN”.  Keeping our surroundings clean will only help in the betterment of society.

Every household generates waste or garbage. Now, waste or garbage should not be thrown anywhere, and everywhere, but only in trash bins. Throwing garbage all over the place will only dirty our surroundings and pollute the environment. Controlling the use of plastic bags will also help to keep our surroundings clean. One should use recycled and eco-friendly products such as paper or jute bags instead of plastic bags. Throwing of plastic bags by the roadside only makes our surroundings dirty and unhygienic. Plastic bags are not soluble so they clog drains and cause water logging.

Do not litter on the road or in your neighbourhood. Littering causes land, air and water pollution. Try planting trees and plants that will beautify our surroundings as well as keep us healthy. Greener surroundings look beautiful and also reduce pollution to keep us fit and healthy. Dirtying our surroundings will only cause harm to us. So, keep the surroundings clean and live happy and healthy lives.

10 Practical ways to keep our environment clean

1. Reduce the usage of your electrical appliances

This serves as the best means to conserve the energy. You can buy appliances that are not only environment friendly but energy efficient too. One of the best ways to conserve electricity is by switching off all the lights and appliances when not in use. You can wash your clothes in a washing machine using both warm and cold water instead of using hot water. Try solar power for heating water instead of an electrical appliance.

2. Drive your car less

You can drive your car less and acquire other means of transportation instead. Many countries recommend repairing of leaking air condition of your car that adversely destroys the upper layer of ozone atmosphere. You must also be careful while filling your car with gas and see that it doesn’t spills off the tank. You can also use motor oil that is energy-efficient.

3.Reduce the usage of your wooden stove

Wood stove tend to generate excess smoke into the air which is harmful for the health of your entire family. Instead you can cook food on energy efficient appliances that promises low cost and quick cooking too.

4.Maintain a healthy eco system

It is the need of an eco system to have good interaction with green plants, organisms and animals in a healthy environment. These three helps to keep the entire eco system healthy and alive for many years together. It is due to excessive air pollution and global warming that the entire eco system is negatively affected today. With a little change in your daily lifestyle, you can definitely help to protect the entire planet with its ecosystem is a healthier way.planting-trees-in-our-environment

5.Reduce usage of chemicals and pesticides

It is always advisable to eliminate maximum household chemicals and pesticides that directly pollute the green environment. Instead you can make your own solutions for cleaning purpose using distilled vinegar, lemon and baking soda. There are many ‘green’ cleaning products available in the market which is environmentally friendly and conventional cleaners too.

6. Recycle the waste products environment-disposing-of-dirts

Many waste products like glass, plastics, aluminum and paper can be recycled instead of been disposed off in the dustbin. This will prevent any air pollution accumulated on burning these products. You can also use reusable towels and reusable bags rather than using disposable plastics or bags.

7. Reduce carbon footprints

There are many ways to cut back carbon footprints causing excess air pollution. You can lower the temperature of your water heater, wash dishes manually instead of using a dishwasher, reduce the use of air conditioner or heater and buy energy efficient lights to lower the energy consumption and heat generation level.

8. Grow your food locally

Planting of the food locally helps in reducing the overall commercial transportation of food items that require pesticides and preservatives to preserve them. These preservatives directly pollute the air. It is also a proven facts that organic food is more sustainable that the one which is preserved using harmful pesticides and chemicals, thereby casing harm to the entire global ecosystem.

9. Reduce contaminants

It is always a better option to reduce the usage of contaminants and toxic materials at home. A healthy environment begins from your home. You must also take care to dispose off all the waste material in a proper way rather can simply disposing them off in the bins.

10. Avoid the pollution

Try not to throw away trash or waste materials almost anywhere in and around your house. You must try to dispose off biodegradable as well as non-biodegradable wastes in a proper way and avoid littering it all over your home environment. Any excess air or water pollution can negatively affect you and your family’s health while destroying the entire environment globally. recycling-process

Other ideas to consider

Air pollution creates an adverse effect on the overall global environment. More the number of vehicles and industries, the more is the contamination in the environment. Sometimes people even find it difficult to breath easily in a polluted air. Air pollution is caused in excess due to many large businesses that have their focus on making money rather than maintaining a clean, green and healthy environment. The smoke emitted from these industries and factories are carried to miles and ultimately generate dirty and unhealthy pollution.

As a citizen, you can play the right role to control maximum pollution by following a few of easy steps that starts from your home. You can discover different ways to keep the environment clean, green and healthy.

Note: Remeber what i said earlier that             “When we keep our environment clean, our universe becomes”.

Exercising The Body

Achodor Chima
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Exercising The Body

Exercising should be made part of our daily routine because of its benefits. Physical inactivity is the fourth leading risk factor for worldwide mortality. Increasing levels of physical inactivity are seen worldwide. Nevertheless, given a supportive environment, enhancing levels of physical activity bring many health benefits across different age groups.

exercise
Exercising in the Gym

You’ve probably heard countless times how exercise is “good for you.” But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

Benefits

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons:

  1. Exercise benefits every part of the body, including the mind : Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating an old time in the 100-meter dash.
  2. Exercising can help you look better : People who exercise burn more calories and look more toned than those who don’t. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.
  3. Exercise helps people lose weight and lower the risk of some diseases:Exercising to maintain a healthy weight decreases a person’s risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.

    exercising-the-body
    Exercising the body
  4. Exercise can help a person age well : This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise — like jumping, running, or brisk walking — can help girls (and guys!) keep their bones strong.

3 Components to a well balanced routine exercise are:exercise-fitness

  1. Flexibility Training
  2. Aerobic Exercise &
  3. Strength Training

Benefits of Drinking Water

Achodor Chima
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Benefits of Drinking Water

Is it really important to drink water?

The importance of drinking water can not be over emphasized. Our bodies are around 60%-70% water, give or take. It is commonly recommended to drink eight 8-ounce glasses of water per day (the 8×8 rule). Although there is little science behind this specific rule, staying hydrated is important.

Here we must understand that our body is about 60%-70% water, the majority of your blood and every cell in your body is composed of water. Therefore, you need water to function properly.

As with most things, the amount of water for each person is very individual, but if your pee isn’t mostly clear, you most likely aren’t getting enough H2O. Some suggest 8 (8 oz) glasses a day while others suggest take your body weight (in pounds), divide it in half and drink that many ounces. Listen to what your body needs.

If you don’t care much for the taste of… nothing, then you can add a squirt of lemon, a squeeze of lime, a few sprigs of fresh mint or a cucumber or orange slice. You can even be so bold as to add a few berries or watermelon. What ever gets you to drink it up. Cheers to your good health!

water

10 Benefits of drinking water

Don’t Medicate, Hydrate!

1. Increases Energy & Relieves Fatigue

Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!

2. Promotes Weight Loss

Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!

3. Flushes Out Toxinsweight-scale

Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).

4. Improves Skin Complexion

Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!

5. Maintains Regularity

Aids in digestion as water is essential to digest your food and prevents constipation.

6. Boosts Immune System

A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.

7. Natural Headache Remedy

Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.

8. Prevents Cramps & Sprains

Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.

9. Puts You In A Good Mood

When the body is functioning at its best, you will feel great and be happy!

10. Save Money!

Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!water-tips

Importance of Eating Fruits

Achodor Chima
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Importance of Eating Fruits

Why is it important to eat fruit?

The health benefits of fruits guarantee you optimum health and a well-built body in the long run. Fruits benefit your body immensely as they are natural sources of vitamins and minerals, which are essential for the proper functioning of the body. Rich in dietary fiber, fruits also help to improve the functioning of the digestive tract. Fruits are an important part of a healthy diet for those who want to lose weight; they give ample energy and nearly every nutrient that your body needs to curb weight gain, without adding any unnecessary fats.

The human body is an intricate system and hundreds of complex reactions take place in it all the time. For the smooth functioning of the body, you need an ample amount of nutrients that are supplied by fruits in a natural way. When you become ill or develop any health disorders, these can be avoided or treated with a healthy diet rich in fruits. With a busy lifestyle, our eating habits have become packed with preservatives and processed foods that are not only devoid of essential nutrients but can also cause some harm to the body. Fruits boost your immune system and keep you in perfect health.

Eating fruit and vegetables may promote emotional well-being among healthy young adults.  Research suggests that a good mood may lead to a greater preference for healthy foods overindulgent foods.

Instant energy supplier:

 When you eat fruits, your supply of energy increases in no time; this is one of the prime benefits of fruits that we can utilize in our busy schedules. This is the reason why athletes often eat fruit during and after exercising and why diets for pregnant mothers almost always involve fruits of some kind.

Prevention is better than cure

Nowadays, drug stores have many types of multivitamin tablets that can give supplemental nutrition during critical times. However, it is always advisable to eat the vitamins of fruits in their natural form so that all of the benefits are conferred to you. As is always said, the benefits of fruits can never be outmatched or replaced. Over a 10-20 year time frame, eating fruits regularly can completely change your life and makes a great deal of difference to the health and functioning of your body.

Keeps you decease free

The combination of powerful flavonoids, antioxidants, minerals, vitamins, phytochemicals, and the countless micro- and macro-nutrients make fruits very advantageous for your health. The daily consumption of fresh fruits lowers the risk of strokes, high blood pressure, indigestion, cancer, heart disease, diabetes, and other chronic diseases. Fruits keep your skin supple, hydrated and nourish it with essential vitamins, minerals, and antioxidants, thereby retaining your radiant skin for a long period of time. In fact, if you are tired of using the commercial anti-pimple creams, just try including fruits like berries, apples, or bananas into your daily diet and see the acne disappear quite quickly.  Fruits even ensure healthy hair growth and keep your locks lustrous and soft. Some fruits like bananas contain vital chemicals such as potassium, which helps to prevent strokes, high blood pressure, and anxiety. Fruit consumption basically eliminates vitamin and mineral deficiencies and their associated symptoms. Fruits also have high quantities of water and fiber in them, which helps to keep your digestive tract clean and your weight under control.

Also, one important fact about fruits that we must know is that fruits help you to stay away from health complications.

Health complications that fruits avoid:

  1. Stroke
  2. High blood pressure
  3. Cancer
  4. Heart ailments
  5. Diabetes

Fruits, effectively fight skin disorders and promote healthy hair growth. It is always suggested to eat raw, fresh and ripe fruits because then you experience the real health benefits, rather than consuming them after processing or cooking.

Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.
mixed-fruits
MIXED FRUITS

Nutrients

  1. Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
  2. Fruits are sources of many essential nutrients that are under-consumed, including potassium, dietary fiber, vitamin C, and Folate (folic acid).
  3. Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes, and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
  4. Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower the risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
  5. Vitamin C is important for the growth and repair of all body tissues helps heal cuts and wounds, and keeps teeth and gums healthy.
  6. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

 5 Health benefits about fruits

  1. Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce the risk for heart disease, including heart attack and stroke.
  2. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
  3. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
  4. Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
  5. Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

 

fruits
FRUITS

 

Ta’ameya (Falafel)

AFN Snr Chef
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1
Ta’ameya (Falafel)
This original Egyptian fast food, Ta’meya, is a mainstay of the Egyptian diet. It is also known as; Ful wa Ta’meya, Ful wa Ta’meya, Ful wa Ta’me. All loosely translated to mean  ‘Fava Beans and Falafel’. Falafel, or ta’ameya as it is known in Egypt, is a popular street snack.
The ful (pronounced fool) is produced from fava beans that are cooked overnight in a big round cauldron-like pot known as Qedra.
Egyptian falafel is composed of crushed fava beans that are combined and turned into a paste before being cooked. Vegetarians love it. They refer to it as the perfect junk food.

What is Ta’ameya?

Falafel is a popular Middle Eastern street food that consists of fried spiced balls or patties of ground chickpeas or fava beans (or a mixture of both) stuffed into a pita or wrapped in laffa bread and topped with hot sauce, tahini sauce, and a salad-like combination of tomato, lettuce, cucumber, onion, parsley, and yogurt

Egyptian Traditional Breakfast

In a typical Egyptian home, in the early morning hours, a pounding sound usually comes from a massive stone mortar and pestle being used to make falafel. People’s morning strolls to school or wherever were punctuated by the fragrance of sizzling hot oil and freshly fried ta’ameya. Falafel or ta’ameya, has been a street meal in Egypt forever.

Falafel is a popular morning item. It is a fantastic breakfast choice served with tahini and Egyptian Baladi bread. Falafel is now available in many Western stores, but nothing compares to the freshly prepared ones in Egypt.

Similarities To Ta’ameya

There are numerous variations on the dish. In Egypt, for example, fava beans are commonly utilized, whereas chickpeas are commonly used in Israeli falafel sandwiches.

In Lebanon and other middle eastern countries apart from Egypt, falafel is made of hummus.

About Hummus: Hummus is thought to have originated in ancient Egypt. The hummus was first mentioned in Egypt in the 13th century, according to many historical sources.

Chickpeas were and are plentiful in the Middle East, where they are still widely consumed. In reality, the Arabic word hummus implies chickpea.

In the 13th century, historical texts describe a dish that was quite similar to the hummus we eat today that was enjoyed in Cairo. However, this does not prevent other regions from claiming hummus as their own.

Prepping Ta’ameya (Falafel)

Falafel is produced from ground chickpeas in most parts of the Middle East. In Egypt, however, dried fava beans are used. Pita bread, tomato, onions, and tahini sauce are the ideal accompaniments.

This popular Egyptian morning item is traditionally cooked using chickpeas, however, Egyptians use fava beans in their ta’meya. After that, the crushed beans are blended with a fresh mixture of chopped coriander, parsley, white onion, and garlic to give it its brilliant green color.

Ta’ameya

Print Recipe
Prep Time 20 minutes
Cook Time 30 minutes
Servings 0

Ingredients
  

  • 2 cups dried split fava beans
  • 1 onion, quartered
  • ½ cup fresh parsley
  • ½ cup fresh cilantro
  • ½ cup fresh dill
  • 1 ½ tsps ground coriander
  • 1 ½ tsps salt
  • 1 tsp ground cumin
  • 2 cloves garlic
  • 1 cup sesame seeds (optional)
  • vegetable oil for frying

Instructions
 

  • Place fava beans in a large bowl and cover with several inches of water.
  • Let soak, 8 hours to overnight.
  • Drain.
  • Combine soaked fava beans, red onion, parsley, cilantro, dill, garlic, coriander, salt, and cumin in a food processor; process to a dough-like consistency.
  • Heat a skillet over medium heat.
  • Add sesame seeds; cook, stirring occasionally, until toasted, about 5 minutes.
  • Transfer to a large plate.
  • Shape fava bean mixture into balls.
  • Roll in sesame seeds to coat.
  • Fill a large saucepan 1/4 full with oil; heat over medium heat.
  • Fry fava bean balls in batches until golden brown, 3 to 5 minutes.
  • Drain on paper towels.
Tried this recipe?Let us know how it was!

Wheat Porridge (Belila)

AFN Snr Chef
-
0
Wheat Porridge (Belila)
Wheat Porridge is an Egyptian morning dish (though it’s also delicious as a snack or a filling dessert). It is a must-try for everyone who enjoys rice and grain meals.
Belila is produced with pearl wheat and served with chopped toasted almonds and a splash of milk in a light syrup with anise seed and golden raisins.
This is a healthy breakfast that tastes like porridge or cereal. It is a popular Egyptian dish among both children and adults. It can be the go-to comfort food at any time of day when you crave something sweet.
Cooked wheat berries should be kept in the fridge undrained. Simply heat the desired amount and pour in the hot milk whenever you’re ready to serve.
Whole-grain porridge dishes such as this, are high in plant-based protein, require little preparation time, and can be customized with your favorite toppings.

Is Wheat Porridge Healthy?

Belila would add relatively little calories to your diet, allowing you to lose weight more easily. The high quantity of fibre in belila is one of its greatest features. It also ensures that your digestive system is in good shape. Fibre helps bowel regularity by adding volume to the stool.

A healthy digestive system is essential for weight loss success. Fibre also gives you a feeling of fullness. It takes the longest to digest and gives you a feeling of fullness, which keeps you from bingeing on other high-fat foods. A standard to medium serving of belila will keep you satisfied till lunchtime.

Preparing Your Wheat Porridge

Before prepping your wheat porridge, you should soak the grains; this is because we need enzymes throughout the digestive process to help break down food, soaking can also help to break down enzyme inhibitors to help improve digestion.

Wheat Porridge (Belila)

Print Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Servings 0

Ingredients
  

  • 6 cups water divided
  • 1 cup whole wheat berries
  • ¼ cup hot milk or to taste
  • ¼ cup almonds or to taste
  • ½ tsp ground cinnamon or to taste

Instructions
 

  • Bring 2 cups water to a boil in a saucepan.
  • Add wheat berries. Cover and remove from heat.
  • Let soak, 6 hours to overnight.
  • Drain.
  • Combine soaked wheat berries with remaining 4 cups water; bring to a boil.
  • Simmer over medium heat for 10 to 15 minutes.
  • Remove from heat; let stand until berries pop open, 10 to 15 minutes more.
  • Divide wheat berries among serving bowls.
  • Add a few spoonful of hot milk, a handful of almonds, and a sprinkle of cinnamon to each bowl before serving
Tried this recipe?Let us know how it was!
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