The Next Healthy

White sugar. Image via pixabay.

To add sweetness to a drink or food we would most likely reach for some sort of sugar. The type of sugar an individual may reach for may differ from that of another simply because there are so many options available. This is so because sugar can be derived from different sources and as a result, we have different types. There are artificial sweeteners, natural sweeteners, and refined sweeteners. It's better to reach for certain sweeteners than others. Natural sweeteners are the best choice instead of unhealthy refined sugars.

There are natural substitutes for sugar (refined) but you must understand that these substitutes are still sugar and so they must be eaten in moderation. Do you want to know of some natural substitutes for sugar? In this post, I'm going to list some much healthier options (natural substitutes) for sugar so keep on reading.

What is sugar?

Sugar is basically a carbohydrate that has no nutritional value.

There are:
Simple sugars are - fructose and glucose
Complex sugars are - sucrose

Plants make fructose and glucose.

And:
fructose + glucose = sucrose
sucrose (can be broken down into) = fructose + glucose

There are:
- Natural sugar
- Refined sugar

Facts about these sugars.
Refined sugar
- It is processed in factories so it's a processed sugar.
- Comes from/extracted from a whole food. For example, sugar from sugarcane.

Natural sugar
- Is not processed in factories or is slightly processed (e.g. honey)
- They come from whole foods (e.g. fruits)

Why is refined sugar bad for you and why I prefer to eat mostly natural sugar rather than refined sugar?

Both refined sugar and natural sugar will add sweetness to your drinks and foods, but natural sugars are better for your body. These refined sugars are processed sugars which are not good for the body because they have been linked to a number of diseases like diabetes, hypertension, obesity, etc.

The good thing about natural substitutes is that they contain nutrients in addition to sweetness which is needed by the body and that's why I prefer them.

Always remember:

The more processed a sugar -> The more unhealthy it is for you
So, therefore, you should always use sweeteners that are as close to their natural state as possible.

So:

Why not refined sugar
- Provides no nutritional value towards your body.
- These sugar use vitamins and minerals from your body to metabolize them.

Why natural sugar
- Provides nutritional value for your body.
- Brings nutrients to your body along with the sweetness.

5 natural substitutes for sugar:

1. Coconut sugar

This type of sugar is derived from the sap of cut flower buds of the coconut palm tree.

Has a low glycemic index- will not spike blood sugar levels.
Rich in magnesium, potassium iron, zinc and vitamin B1, B2, B3, and B6.

2. Molasses

Molasses is the by-product you get when you refine sugar cane. The processing of sugarcane to make sugar will cause all of its nutrients to remain in the molasses.

As a result, molasses is rich in calcium, magnesium, copper, and iron. Potassium, manganese, selenium and vitamin B6 is also present.

Blackstrap molasses is the most nutritious, but it's bitter.

3. Honey

Honey. Image via pixabay

This sticky yellowish-brown liquid is made by bees that collect nectar from flowers. Bees store honey in their hives and humans gathers honey from there.

Honey:
- has vitamins (B1, B2, B3, B5, and B6), minerals (calcium, potassium, magnesium and iron), amino acids and antioxidants.

- is sweeter than sugar so less is needed.
- is high in calories, so you should use it in moderation.
- is more easily digested than refined sugar.
- has a lower Glycemic Index (GI) than sugar

Raw honey is the best because it has more nutrients

4. Date sugar

Image via pixabay.

Made from dates. The dates are grounded to produce this sugar.

Is very sweet, but doesn't melt (great for baking).

Contains fiber, iron, calcium, magnesium, phosphorous, zinc, selenium and manganese.

5. Fruits

Fruits. Image via pixabay

Fresh fruits are sweet and can be used to sweeten foods (great for baking) and drinks also.

These natural substitutes for sugar are much better than those highly processed sugars that are out there!

Are you overweight? If yes, are you trying to lose the weight? It can be a very hard task to lose weight, but it's very possible! Weight loss depends on the foods that you eat, how active you are and your metabolism. Additionally, what might work for one person might not work for another.

How do I know if I'm overweight?
Well, according to Wikipedia:

"Overweight is having more body fat than is optimally healthy".

- Wikipedia, Overweight

The reason/s as to why someone is overweight can be totally different from that of another person. It can be as a result of lifestyle choices, an underlying medical condition (like an underactive thyroid, etc.), stress, etc. Note: If an underlying medical condition caused you to gain weight, then you should deal with that first.

Certain foods are terrible for weight loss and yet people keep eating them and still hope that they will lose weight. People often think that if they starve or deprive themselves of food, that that will make them lose weight.You don't have to starve or deprive yourself of food to lose weight. So, therefore, losing weight doesn't mean food deprivation.There are many healthy ways that you can go about doing it.

Did you know that skipping meals will cause you to have an undernourished body? You have to get a certain amount of nutrients each day and not getting these will result in you becoming undernourished which can lead to sickness/ diseases in the body. You need to lose weight in a healthy way so as to not harm your body.

Some of the best ways to lose weight are:

- Portion control
A huge/large portion of the same food will always have more calories than a smaller portion. And so I strongly believe that foods should be eaten in moderation and this goes for both healthy and unhealthy foods.
Sometimes people will overeat on a healthy food and obviously, gain weight! You need to remember that healthy foods have calories too, but the good thing with healthy foods is that you can sometimes eat a lot more of it to get to let's say 200 calories and less of the unhealthy ones to get to the same calories. So, therefore, you have more food to eat when you choose healthy foods like vegetables (I love this).

Also, we are all humans, and so we tend to crave foods that are not exactly low in calories ( Many people can relate to this). If you're someone who would rather have a full-fat version of an ice cream rather than a low-fat version, then a small portion is the way to go. The truth is that you can have a little cheat meal and still have a slim waistline. You have to apply portion control because a small portion of a cake is better for weight loss than the whole cake. Portion control will ensure that you don't gain any additional weight during your weight loss process and after. So, therefore, this is very important and eating small meals throughout the day is highly recommended for weight loss.

- Exercise
Exercise burns fat and so this is very effective in losing weight. Also, this is great because if you eat a little excess, you can work it out in the gym or wherever you work out.

- Watch what you're consuming and consume more healthy foods

Eating way over your calorie requirement is not going to help you lose weight, instead, it's going to make you gain weight. So, therefore, it's very important to become more aware of what and how much you are eating.

Foods to avoid:
Avoid eating too much fried, sugary, extra salty and processed foods. Also, you should avoid drinking too many sugary drinks like soda and fruit juices. You can satisfy your sweet tooth by eating fruits instead to avoid processed sugary foods.

You can't have your whole diet consists of unhealthy foods, you need to eat healthy foods also. This is very important because during your weight loss process you should nourish your body with healthy foods.

So consume more healthy foods like:

healthy low glycemic index (GI) foods
fresh fruits and vegetables
healthy fats instead
pepper in/on your food
water before or with your meals (You eat less by doing this because it fills you up to a certain way)
Protein (great for weight loss) and so on.

10 smart ways to reduce your sugar intake

- Keep track of what you're eating (by writing it down)
You can achieve this by keeping a food journal. When you keep track, you will know if you're going in the right direction. You should keep track of the foods (kind of foods and calories) that you eat and so on.

- Plan your meals
Make meals ahead of time so that you will always have healthy meal options at home and this will prevent you from eating out or eating unhealthy foods. Look for healthy recipes and start making them. Also, make easy healthy recipes (to be more specific) so you don't give up because it's too hard.

- Eliminate stress
Stress can lead to weight gain and if you want to lose weight you have to try and eliminate most of it as possible from your life.
Read: Ways to cope with stress

- Eat more slowly
Eating more slowly (wherever) will ensure that you consume fewer calories because you will eat less food.
For example, dining.
Dining will slow you down in eating and you tend to eat less. Try this with some good company and you will see a difference in the amount you eat.

These work because it takes some time for your brain to know that you have eaten enough.

- Cook your own food

If you don't cook your own food then you will not know how much oil, salt, sugar or other ingredients that they are putting in your food. So cook your own food to avoid this.

Also, when you purchase food, you sort to have to go with the portion size that they give you. This might be a large portion size and the problem is that you may consume all of it which is terrible for weight loss if done on a regular basis.

Additional when you eat out you will be more tempted to order and eat unhealthy foods.

- Eat more high-fiber foods
These will make you feel fuller faster and longer.
Like:

legumes
figs
avocado
Brussels sprouts
nuts
oatmeal
quinoa
chia seeds, etc.

"Put all excuses aside and remember this: YOU are capable." - Zig Ziglar

If you're overweight and you're trying to lose weight do it for you and not anyone else. Too many times people make fun of obese people, which is wrong and don't let their words get to you. Being overweight doesn't give people the right to make fun of you and tell you horrible things. Choose to stand up for yourself, their words can only hurt you if you let it. Don't give up, you might screw up at times (it might not be a smooth road) but don't ever give up. In the end, you'll be glad that you didn't.

Ginger. Image via pixabay.

All around the world, people are using ginger in so many ways. People use ginger in foods and drinks. They even use it to treat certain illness- ginger has many medicinal uses. Ginger provides a natural remedy for many problems associated with the body. This is possible because as you will see below, the nutrients that it contains are very beneficial for the body. These nutrients are needed by the body and that's what makes ginger so effective in treating many conditions.

A bit about where ginger comes from

The rhizome of the Zingiber officinale plant produces ginger. This plant is a flowering plant that belongs to the Zingiberaceae family.

Ginger that is a year or more before harvest is more beneficial.

What does the flesh of ginger look like?

The flesh of ginger is light yellow in color.

Ginger is a fragrant hot spice and is one of my favorite spice to cook with!

Image via pixabay

Do you incorporate ginger in your diet? If no, you should because of the health benefits that you'll read about below.

Some nutrients that ginger contain are:

10 essential amino acids:

Leucine
Valine
Arginine
Phenylalanine
Tryptophan
Threonine
Lysine
Isoleucine
Methionine
Histidine

Vitamins

B vitamins
Vitamin C

Minerals

Iron
Manganese
Calcium
Zinc

Phytochemicals

Fatty acids

Natural oils

The health benefits of ginger are:

Ginger is used to:

- relief nausea and vomiting. This is most effective during pregnancy.

- treat headaches and migraines.

- help boost your body's immune system and help fight infections.

- fight indigestion.

- reduce the pain associated with menstruation.

- treat colds and diarrhea.

- lower cholesterol

Healthy living is the best way to go in order to obtain the best health that you possibly can. You can simply do this by implementing healthy foods into your diet. So start using ginger today. Some other healthy foods are chia seeds, coconut water, and avocados.

Read more about these:

Are you over the age of 35 and you're trying to get pregnant? At this time, it can be challenging, but it is possible. One might ask why wait so late? There are many reasons why one would. For example, career, financial problems, took longer to get married, didn't find Mr right, wasn't ready early on in their marriage, etc.

Tips to get pregnant after 35

Some tips to get pregnant after 35 are:
- Get in shape if you're not by exercising

Being underweight or overweight can lead to infertility and this goes for both male and female. So therefore if you're underweight, try gaining some weight and if you're overweight, try losing some. By doing these your chances of getting pregnant will increase.

- Get proper nutrition

Eat a healthy, balanced diet. This should consist of carbohydrates, proteins, fats (yes, fats), enough water, mineral salts, and vitamins. Also, you should ensure that you are getting all of the necessary requirements of vitamins and minerals that your body needs from supplements if you're not getting it from the foods that you eat. These nutrients are important for lots of things. One such thing is the production of healthy sperm and eggs.

- Avoid processed foods
Processed foods often contain preservatives and additives and these can interfere with your hormones.

- Eat organic foods (as much as possible, if not always)
Pesticides (herbicides, insecticides, and fungicides) are not used in the production of organic produce (fruits and vegetables) and so these chemicals aren't on them. These chemicals can play a role in infertility by interfering with your hormones also.

- Be in the best health that you can be

This is very important! This goes for you and your partner. So both the male and female needs to be in good health because if you're not in the best health your body might put reproduction lastly.
Related post: 9 good lifestyle tips

- Know your fertile days

If you know the days that you're most likely to conceive you can try on those days. The best time is on those days that leads up to ovulation.

- Get plenty of sleep

A well-rested body is needed for overall good health.

- Avoid caffeine

Can lower your risks of getting pregnant.

- Check with a doctor if you have a medical condition (e.g. diabetes)
Certain medical conditions can decrease your chances of getting pregnant so you need to check with your doctor.

- Quit smoking and drinking

These can lead to infertility (both male and female).

- Have sex more often
This will increase your chances.

It is possible to be a mother after the age of 35 so don't stress about it!

Related post:Reasons why you're not getting pregnant

Chia seeds

A lot of healthy people are incorporating chia seeds into their diets! Do you know why? If you have never heard of chia seeds, then the questions that might pop into your head will be:
What are chia seeds? Is it beneficial to eat these seeds? What are the health benefits of chia seeds? What do they taste like? How can I incorporate them into my meals or how to prepare them?

Firstly, what are chia seeds?
Well, obviously they are seeds! The Salvia hispanica plant grows chia seeds and this plant is found in the mint family.

What do they look like?
They are tiny seeds that are either white or black in color and are oval in shape (see image above). The black variety is most commonly used.

What do they taste like?
They have an almost neutral (or mild nutty) flavor.
Chia seeds contain lots of nutrients like:

protein
fiber
omega-3 fatty acids
omega-6 fatty acids
antioxidants
calcium
manganese
phosphorus

Amazing fact:
Did you know that chia seeds contain more omega-3 fatty acid than salmon when compared in ounces? Now that's impressive!

Chia seeds are good for:

pregnant women
children
adults

They are a great plant-based protein for:

vegans
vegetarians

The health benefits of chia seeds are:

- They are excellent for weight loss

Why?

They have few calories.
The fiber allows these seeds to absorb water and it metabolizes slowly, which makes you feel fuller longer.
The protein that it contains will reduce your cravings for food often.

(Dhal is great for weight loss too and you can read about it here: The benefits of dhal)

- They increase your energy levels

- Improves digestion and regularity
Why?

Because chia seeds contain both soluble and insoluble fiber which is great for this.

- Lowers cholesterol levels

Why?

omega-3 fatty acids lower cholesterol levels

- The antioxidants that they contain will help protect against cancer and aging.

- It controls blood sugar

- The phosphorus, magnesium, calcium and protein that it contains will improve the health of your bones

3 ways to use chia seeds

Add it to smoothies
Mix some into your oatmeal, cereal or yogurt
Sprinkle over your salad

Yogurt with chia seeds and some fruit

If you want to live a healthy lifestyle then you should include chia seeds into your diet, you won't regret it.

All images in this post are via pixabay.

Image via pixabay

Menstruation is basically the shedding of a part of the uterine lining (endometrium) and the unfertilized egg (ovum) once every month. It is therefore composed of : the unfertilized egg
blood
tissue (broken-down uterine lining)
uterine fluids
cervical mucus
vaginal secretions

Hormones are involved in the process of menstruation. This time of the month is experienced by mature women all around the world, but each has varying degrees of pain or discomfort. This pain or discomfort is experienced before and during a menstrual period.

Want to know more about this time of the month? Then keep on reading!

The menstrual cycle will result as a result of an interaction among the:
Ovaries: Produces the eggs
Uterus or most commonly known as womb

Brain

Pituitary gland

Once a woman has had her menstrual period for the first time in her life she is said to have become a young woman! As long as women have their period then they are fertile (child-bearing time in their lives). So, therefore, they can reproduce. A woman's menstrual cycle is interrupted if she is pregnant.

How often does menstruation occur?
Menstruation occurs on a monthly basis (so every 4 weeks or 28 days). It can, however, occur earlier or later. It is temporarily interrupted by pregnancy.

What are the signs that indicate an incoming menstrual period?
As one's menstrual period approaches, there will be a feeling of discomfort in the lower part of the body.

What is the appearance of a menstrual period? Is the menstrual fluid actually blood?

A little rusty brown or yellow discharge will emerge on the first day, first. This discharge will be a combination of mucus and blood and the color is a result of the blood in it. The discharge on the second and third day will be red in color. After a certain number of days, this discharge will get smaller and smaller in quantity until it finally stops. The color will also change to the color in the beginning.

The menstrual fluid is not only blood. It is composed of blood, tissue (broken-down uterine lining), uterine fluids, cervical mucus and vaginal secretions as stated above. You can also tell this because the other stuff that makes it up causes its consistency and smell to be different from blood.

Where does the blood come from?
From the capillaries of the uterus.

When does menstruation begin?
Menstruation begins in the age of puberty (up to fifteen years of age). The age of puberty is the period when a woman's body matures and she becomes a young woman. Menstruation doesn't always begin at those ages for some girls.

How long will I get it for?
Up to about the age of forty-five or later.

What is the duration of menstruation?
From one to eight days.

Does it pain?

Some do experience menstrual cramps during their menstrual cycle.

Menopause
When your menstrual cycle stops.

Hygiene during menstruation

Women use tampons and pads during their menstruation and these are used to catch the menstrual flow.

Image via pixabay

Avocados are very popular these days! People everywhere are eating them! Are you one of them? The scientific name for avocado is Persea americana and its a fruit. There are numerous health benefits that one can gain from eating avocados and this is mostly due to its fat content. Fat? Yes, fat but don't be scared. These types of fats are (believe it or not) good fats.

Some nutrients that avocado contain are:

monounsaturated fats
potassium
Vitamin E
Vitamin C
B vitamins
folate
fiber

Some health benefits of avocados are:

-The monounsaturated fats that avocados contain are good for your heart and will lower bad (LDL) cholesterol and boosts good (HDL) cholesterol in your body.
-The fat will also aid the body in nutrition absorption of certain nutrients from the food that you consume.

Small amounts of fats are essential in our body and so we should consume foods that contain good fats. One good fat is monounsaturated fats and avocados are rich in these. All fats are high in calories and so we shouldn't consume too much fat even if it's a good fat.

-The soluble and insoluble fiber that avocados contain are very beneficial for the body. The fiber promotes weight loss and a healthy digestive tract.

The fiber promotes weight loss because it will make us feel full faster and thus prevents us from eating a lot. As a result, we consume fewer calories!
The soluble fiber helps your body absorb nutrients. This is possible because it slows down the rate at which food goes through your digestive system. The insoluble fiber helps us to poop better and one way it does this is by adding bulk to it.
Fiber also helps us to eliminate toxins from our body through our stool.

- Helps to lower blood pressure.

According to Nadina (2016), "Blood pressure is regulated by sodium in our bodies. The kidneys can either excrete or retain this sodium.
A decrease in potassium in our bodies will result in an increase in sodium retention by the kidneys, which will consequently lead to high blood pressure. On the other hand, an increase in potassium in our bodies will result in sodium excretion by the kidneys, which will consequently lead to a lower blood pressure.
Coconut water is high in potassium and this is why it helps lower blood pressure."

Avocados are also very rich in potassium and so, therefore, it will also lower blood pressure.
You can also read my post on the the health benefits of coconut water.

- The Vitamin E that avocados contain protects our cells from free radicals, which can cause cancer to develop and it also strengthens our bodies immune system.

Vitamin E is an antioxidant and so it protects all of our cells from damage.

5 natural substitutes for sugar:

1. Coconut sugar

2. Molasses

3. Honey

4. Date sugar

5. Fruits

Tips to get pregnant after 35

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