July is National Blueberry Month in the United States. One cup of fresh blueberries contains 84 calories, 0.49 grams of fat, 0 grams of cholesterol, 21 grams of carbohydrates 3.6 grams of dietary fiber, 1.1 grams of protein, and meets 14% of daily requirements. In honor of the eccentric holiday and healthy fruit I am going to give ten reasons to incorporate the blue fruit more in your life—or at least when it’s in season.
Blueberries are full of nutrients.
Iron, calcium, potassium, magnesium, phosphorus, sodium, manganese, zinc, copper, folate, vitamin A, vitamin E, vitamin C, vitamin B6, and more nutirents important for your diet.
Blueberries can help maintain brain function and improve memory.
In 2012, the ANA (American Neurological Association) published a study that was conducted for six years that shows blueberries can delay cognitive aging for up to 2.5 years.
Bye, Bye, UTIs!
The compounds contained in blueberries prevent bacteria from attaching to bladder walls, including urinary-tract infections.
Milk isn’t the only substance that can build strong bones.
Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K—all of which contribute to the growth and maintenance of the bone’s structure and strength.
Blueberries can put a stop to cancer.
The powerful antioxidants in blueberries help protect cells against cancer-causing free radicals. Blueberries also help to prevent the growth of tumor cells.
Blueberries promote a healthy digestive system.
Blueberries contain fiber, which is how blueberries help to prevent constipation and assist with digestive regularity.
Blueberries make you feel full longer.
One of the reasons that dietary fiber is recognized as an important factor in weight loss and weight management is because fiber increases satiety, reducing your appetite. The fiber that you digest consuming blueberries does all of that while lowering your overall calorie intake.
Blueberries can be heart healthy too!
Fiber, potassium, folate, vitamin C, vitamin B6, and other phytonutrient content supports heart health, and can be found in blueberries. The fiber found in blueberries can also help to lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
Blueberries can turn the negatives to positives.
Studies have proven that blueberries have “anti-diabetic” effects because it helps to improve insulin sensitivity and lower blood sugar levels.
Don’t look like a blueberry!
The vitamin C found in blueberries works as a nutrient in our bodies to help prevent damage to our skin caused by the sun, pollution, and smoke. The vitamin C also promotes collagen’s ability to smooth wrinkles and improve the overall texture of your skin!
When you look back on the past summers, do you ever hear the hum of a song that was playing on constant loop all summer that year? When I first listened to this track not only could I see this song being on repeat for the summer, but I could also see it being a song for me to reflect on for my life in general.
The artist, Tori Kelly, sets the tone for the song as she sings the line, “You’re not breaking me”.
The California native goes on to sing about how her image is dependent on her. She sings about how she wants to “use her name for good and change the game…”.
But she also reminds people that she is still a person. “You see me hanging with my fam, but that don’t mean I’m living in a bubble / You’ll find me at church, but that don’t mean I can’t cause trouble,” she vocalizes.
Kelly is clear as glass in this new song, and the fact that she is open and honest resonates deeply within me. Although, the issues that she sings about in the song are more relatable to a person that is famous compared to myself, she challenges me to be me despite the pressures of the world—and that’s something that I need to be reminded of lately.
Everyone has a song that can be a reminder of where you are or a song that acts as a guide to where you are going. Whether or not this song can be that for you, I hope that you are able to reflect upon choices that you’ve made so that you may grow and create an unbreakable smile of your own.
With the kickoff of summer comes the kickoff of the natural hair craze for some individuals. And if you are letting your hair free in its natural state during the summer heat, then you must have coconut oil or some type of natural oil on your bathroom counter. But did you know that coconut oil can serve more purpose besides moisturizing hair or cooking?
Organic coconut oil can be bought from almost anywhere with the prices ranging from $8 to $15.
In this article I will give you five ways to get the most use out of your jar of coconut oil and save some money in your pocket.
Body oil
As a solid, you can use coconut oil as a replacement for your lotion.
Lip balm
Once you scoop some coconut oil into a small container, you can apply coconut oil onto your lips the same way you would apply Vaseline or petroleum jelly.
Eye cream
Instead of spending a bunch of money on expensive eye cream, you can substitute it for coconut oil.
Makeup remover
Applying liquefied* coconut oil on cotton pads and allowing it to soak overnight in a container will make great makeup removal wipes.
Shaving cream
You can use liquefied coconut oil as a substitution for shaving cream and not only will you get a close shave, but you will also have moisturized legs because of the oil.
*Generally when buying organic coconut oil it comes as a creamy solid that can turn into a liquid once heated to 76°F.
Despite popular belief, protein is not just meat. When you see the word “protein’ the first thing most people think about is meat, eggs, or nuts. While it is true that meat, eggs, and nuts are a part of the protein list, where else can you get your protein from? While the list is extensive, for the sake of this article, I will advertise a few.
Green Peas:
These treats are low in fat but high in everything else. It has lots of protein, fiber, and micronutrients.
Kale:
Kale is a vegetable that has become very popular as of late, yet it has always had beautiful benefits: it is high in iron and vitamin K.
Beans:
An ounce of broiled steak or one-half cup of beans? Hmm…decisions. Not only is a better, smaller option, but it is full of fiber.
Peanut Butter:
You can eat good fat that is loaded with nutrients, and it can help you lose weight. It’s a dieter’s best friend.
White-Meat Poultry:
White-meat is an excellent choice for getting lean protein because once you remove the skin, which is nothing but a lot of saturated fat, it is better than other meat choices, such as dark-meat.
Seafood:
Besides the fact that almost everyone loves a bit of fish from time to time, seafood is generally heart-healthy and low in fat.
Milk, Cheese, and Yogurt:
Dairy products, such as milk, cheese, and yogurt, are not just good sources of protein, but it also contains sources of calcium and vitamin D.
As people become more aware of their health, new tips, ads, and products are revealed daily. To this day nothing is uniformed and each method is criss-crossed to the point what is factual and what is fiction.
Fiction: Low-carb/high-protein/no-fat diets are optimal for weight reduction.
•The truth is that you have to eat fewer calories to lose weight. Fat, out of all the macronutrients, contains the most calories per gram. The Dietary Guidelines for Americans recommends that 20 to 35% of dietary calories come from fat, 10 to 35 should come from protein, and 45 to 65% should come from carbohydrates.
Fiction: Eating late at night will cause you to gain weight.
•Generally, people who consume a lot of food late at night tend to eat more calorie-dense foods which is nothing but eating lots of calories, leading to weight gain. Whether you eat early in the morning, in the middle of the afternoon, or late in the evening—it will not cause you to put on more weight than what is normal for what you ate and any activity that you have done.
Fiction: Skipping meals is a good way to lose weight.
•Skipping one meal is not what harms you. Skipping one meal and compensating for your lost is what hurts you.
Fiction: Rapid weight loss can be maintained.
•Many diets advertise that by following their steps you can lose ten or more pounds a week. While this may be true, and you may lose that weight, it will come back and a little extra. Why? With these restrictive diets a large portion of the weight that you lose comes from water and lean tissue, leading to the eventual weight gain after you get off of it.
Fiction: You have to stop eating your favorite foods to lose weight.
• There is only one friend that is mandatory if you want to successfully lose weight and keep the weight off: Moderation. A healthy lifestyle allows for any food under the sun as long as it’s eaten in moderation! With moderation and permanent changes that include healthy eating plans and lots of physical activity, you can what you want, when you want.
The Truth: Effort and commitment is going to be a big part in losing weight and achieving all of your goals. You are going to have to make permanent changes in your lifestyle and you are going to feel discouraged at times, but do not give up. Get up and get moving and surround yourself in support at all times. Your journey may be hard, but it will be worth it.
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