Benefits of Potatoes

Potatoes are a versatile root vegetable and a staple food in many households.

They are an underground tuber that grows on the roots of the Solanum tuberosum plant(Potatoes and human health).

Potatoes are relatively cheap, easy to grow and packed with a variety of nutrients.


Here are 7 health and nutrition benefits of potatoes

 Packed With Nutrients

Roasted Potatoes in Oven Dish

Potatoes are an excellent source of many vitamins and minerals.

One medium baked potato (6.1 ounces or 173 grams), including the skin, provides (Nutrition Facts & Calories):

  • Calories: 161
  • Fat: 0.2 grams
  • Protein: 4.3 grams
  • Carbs: 36.6 grams
  • Fiber: 3.8 grams
  • Vitamin C: 28% of the RDI
  • Vitamin B6: 27% of the RDI
  • Potassium: 26% of the RDI
  • Manganese: 19% of the RDI
  • Magnesium: 12% of the RDI
  • Phosphorus: 12% of the RDI
  • Niacin: 12% of the RDI
  • Folate: 12% of the RDI

The nutritional content of potatoes can vary depending on the variety and how they are prepared. For example, frying potatoes adds more calories and fat than baking them.

It’s also important to note the skin of the potatoes contains a great amount of the vitamins and minerals. Peeling potatoes can significantly reduce their nutritional content (Potatoes and human health)

Potatoes are packed with vitamins and minerals, though the variety and preparation method can affect the nutritional content.


Contain Antioxidants

Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids (Antioxidants in potato).

These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases like heart disease, diabetes, and cancer (Chronic inflammation and oxidative stress).

For example, a test-tube study found that the antioxidants present in potatoes may suppress the growth of liver and colon cancer cells (proliferation of human colon and liver cancer cells).

Studies have also found that colored potatoes like purple potatoes can have three to four times more antioxidants than white potatoes. This makes them potentially more effective at neutralizing free radicals (Antioxidant Contents and Antioxidant Activities of White and Colored Potatoesflavonoids and phenolic acids ).

However, most of this evidence is from test-tube studies. More human-based research is necessary before making any health recommendations.

Potatoes are a good source of antioxidants, which may reduce the risk of chronic diseases like heart disease, diabetes, and certain cancers. However, more human-based research is required before making any recommendations.


Potatoes contain a special type of starch known as resistant starch.

This starch is not broken down and fully absorbed by the body. Instead, it reaches the large intestine where it becomes a source of nutrients for the beneficial bacteria in your gut ( complex carbohydrates in the gut).

Research has linked resistant starch to many health benefits, including reducing insulin resistance, which, in turn, improves blood sugar control.

In an animal study, mice fed resistant starch showed reduced insulin resistance. This means their bodies were more efficient at removing excess sugar from the blood (starch can improve insulin sensitivity ).

A study of people with type 2 diabetes found consuming a meal with resistant starch helped better remove excess blood sugar after a meal (Blood Glucose Regulation).

In another study, ten people were fed 30 grams of resistant starch daily over a four-week period. Scientists found that resistant starch reduced insulin resistance by 33% (Insulin-sensitizing effects of dietary resistant starch).

Interestingly, you can also increase the resistant starch content of potatoes. To do this, store boiled potatoes in the fridge overnight and consume them cold ( cold storage of potatoes lowers postprandial glycaemic).

Potatoes contain resistant starch, which may help reduce insulin resistance. In turn, this can help improve blood sugar control.


May Improve Digestive Health

The resistant starch in potatoes may also improve digestive health.

When resistant starch reaches the large intestine, it becomes food for beneficial gut bacteria. These bacteria digest it and turn it into short-chain fatty acids (human colonic function).

Resistant starch from potatoes is mostly converted into the short-chain fatty acid butyrate — the preferred food source for gut bacteria (human microbiomes to dietary supplementationshort chain fatty acids).

Studies have shown that butyrate can reduce inflammation in the colon, strengthen the colon’s defenses and reduce the risk of colorectal cancer (Potential beneficial effects of butyrate).

Moreover, butyrate may aid patients with inflammatory bowel disorders, such as Crohn’s disease, ulcerative colitis, and diverticulitis (inflammatory bowel diseases).

That said, most of the evidence surrounding butyrate is from test-tube or animal studies. More human-based research is necessary before making recommendations.

Resistant starch in potatoes is a source of nutrition for beneficial gut bacteria. They convert it to the short-chain fatty acid butyrate, which has been linked to reduced inflammation in the colon, improved colon defenses and a lower risk of colorectal cancer.


 Naturally Gluten-Free

The gluten-free “diet” is one of the most popular diets worldwide. It involves eliminating gluten, which is a family of proteins found in grains like spelt, wheat, barley, and rye.

Most people do not experience adverse symptoms from consuming gluten.

However, people with celiac disease or non-celiac gluten sensitivity can experience severe discomfort when consuming foods that contain gluten. Symptoms include sharp stomach pain, diarrhea, constipation, bloating and skin rashes, just to name a few (Celiac diseaseDiagnosis of gluten related disorders).

If you follow a gluten-free “diet”, then you should consider adding potatoes to your “diet”. They are naturally gluten-free, which means they won’t trigger uncomfortable symptoms.

While potatoes are gluten-free, many common potato recipes are not. Some potato dishes that contain gluten include certain au gratin recipes and potato bread.

If you have celiac disease or a non-celiac gluten sensitivity, be sure to read the full list of ingredients before eating a potato dish.

Potatoes are naturally gluten-free, which makes them an excellent food choice for people with celiac disease or a non-celiac gluten sensitivity.

 Incredibly Filling

Aside from being nutritious, potatoes are also incredibly filling.

In one study, 11 people were fed 38 common foods and asked to rate foods based on how filling they were. Potatoes received the highest fullness rating of them all.

In fact, potatoes were rated as being seven times more filling than croissants, which were ranked as the least filling food item (A satiety index of common foods).

Foods that are filling may help you regulate or lose weight, as they curb hunger pains (Protein, weight management, and satiety).

Some evidence shows that a certain potato protein, known as potato proteinase inhibitor 2 (PI2), can curb appetite. This protein appears to enhance the release of cholecystokinin (CCK), a hormone that promotes feelings of fullness (Health-beneficial properties of potatos).

Studies have shown that potatoes are among the most filling foods. They may increase the levels of fullness hormones, such as cholecystokinin (CCK).


 Extremely Versatile

Not only are potatoes healthy, but they are also delicious and versatile.

Potatoes can be prepared in many ways, including boiled, baked and steamed. However, frying potatoes may dramatically increase their calorie content if you use a lot of oil.

Instead, try slicing potatoes and then roasting them in the oven with a light drizzle of extra virgin olive oil and a sprinkle of rosemary.

Make sure not to remove the skin of the potatoes, as most of the nutrients are located there. This will ensure you receive the maximum amount of nutrients from the potato.

Potatoes are delicious, versatile and easy to add to your “diet”. Try boiling, baking or steaming them and consuming them with the skin intact.

Potatoes are rich in vitamins, minerals, and antioxidants, which make them very healthy.

Studies have linked potatoes and their nutrients to a variety of impressive health benefits, including improved blood sugar control, reduced heart disease risk and higher immunity. They may also improve digestive health and combat signs of aging.

Potatoes are also quite filling, which means they may help you lose weight by curbing hunger pains and cravings.

All in all, potatoes are a great addition to your “diet” in moderation. They are also naturally gluten-free, which means they can be enjoyed by almost everyone.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

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Springtime Health

Before I start today’s post I just want to say congratulations to the Superbowl champs New England Patriots!!!!!!!!!!!

Spring Is 24 days away. With the change of season comes the impulse to clean and replace the old with the new. But spring doesn’t just have to be about cleaning and reorganizing – it’s also a great way to start healthy new habits and break the old. Here are a few tips to get a head start in your spring health!

Always speak with your doctor before making any changes to your diet or exercise regimen.  

Here Are Some Ways That You Can Spring Into Health

 

Start an Exercise Routine – The weather is warm and the days are longer which makes it a perfect combination to get active outside. The American Heart Association recommends that individuals do moderate exercise for at least 150 minutes per week, or 75 minutes per week of vigorous exercise.

  1. Revamp Your Diet with Fresh Fruits and Vegetables – Take advantage of the variety of vegetables available during spring. A healthy diet includes adding vegetables and fruit every day. Vegetables like broccoli, green beans, leafy greens, zucchini, cauliflower, cabbage, carrots, and tomatoes are low in calories and high in fiber, vitamins, and minerals. Try to eat about 3 to 5 servings every day. Fruit is also a good source of fiber, vitamins, and minerals. You should try to eat about 2 to 3 servings of fruit each day. It goes without being said that it’s OK to indulge in the occasional ice cream cone. Although, frozen yogurt would be a healthier alternative.
  2. Drink More Water – As the heat kicks into high gear it is harder to stay hydrated and more important to drink more water . Drink plenty of water before going outside and have plenty on-hand to stay hydrated. If you aren’t a fan of water, try one of our recipes for Cucumber Water—it makes a great party beverage for those hot days!
  3. Cut Out the Night Cap – If one of your habits is having a drink before bed, or having a few at dinner, you may want to reconsider your next glass of Merlot. Alcohol not only causes dehydration but is also associated with sleep disorders, high blood pressure and certain types of cancer. It is recommended that women limit themselves to one drink per day, and men up to two alcoholic beverages each day.
  4. Check-In for a Check-Up – You may have chalked up some symptoms and illnesses to the winter blues, but now that it is spring, its time to get back to the doctor for a head-to-toe check up! A periodic well-exam for all ages is not just about good medical care, but it also gives you the opportunity to learn more about beneficial health habits, counseling and community support services as well as an overall view of the best ways to take care of yourself and your family for a lifetime. Your doctor will let you know how often they need to test for high blood pressure, diabetes, other diseases, and cancer screenings.
  5. Protect Your Skin – It’s going to get hot, the sun is shining, and your skin needs protection. Not only do men and women need to regularly moisturize their skin, but also protect it from the harsh rays of the sun. If you’re outside, make sure to use a sunscreen with SPF 15 or higher that protects against UVA and UVB rays. It doesn’t hurt to throw on a pair of sunglasses and a hat as well!
  6. Renew Relationships – It’s time to get out of the house and visit with your friends and family. Research has shown that good, strong relationships benefit your overall health and happiness. Spend the day with people you love, and schedule regular outings to enjoy the great spring weather.


 Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

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Paleo “Superfoods”

In today’s post, I talk about some “superfoods” that you might think is but really aren’t.

I like the idea behind the paleo “diet”. It seems sensible to try to emulate the “diet” our ancestors ate while we were evolving.

However… even though I like the idea, I don’t like the way the “diet” is prescribed in many cases. It seems to have gone beyond just science and started becoming more about ideology. There are many modern foods that are healthy but actively discouraged on the paleo “diet”. I think this is a huge mistake.

Nutrition should be about science and doing what works best for the individual, NOT ideology. Humans evolved eating a variety of foods and our genes have changed (not much, but some) since the paleolithic period. I think the idea of a paleotemplate is more reasonable.

That is, eat the foods humans evolved eating, then add the modern foods that you like, tolerate and science has shown to be healthy.

Here are 4 foods that technically aren’t paleo, but are still super healthy.

1. Full-Fat Dairy Products From Grass-Fed Cows

One of the pillars of a strict paleo diet is the elimination of all dairy products.

I think this is a mistake… because plenty of people can tolerate dairy just fine.

Although a large part of the world is lactose intolerant, many populations have acquired an enzyme to break down and make full use of lactose, the main carbohydrate found in milk (Milk).

Full-fat dairy products are particularly healthy, as long as they come from grass-fed cows. This includes foods like butter, cheese, and full-fat yogurt.

Full-fat dairy contains bioactive fatty acids like butyrate, which is potently anti-inflammatory (234).

Best of all, full-fat dairy products are loaded with Vitamin K2, a powerful but often ignored nutrient that regulates calcium metabolism in the body.

Most importantly, Vitamin K2 helps to keep calcium inside our bones and outside of our arteries (56).

Studies have shown that Vitamin K2 is highly protective against fractures (lowering the risk by 60-81%) and cardiovascular disease (78). The Rotterdam study showed that people who had the highest K2 intake had a 57% lower risk of heart disease and a 26% lower risk of death from all causes, over a 7-10 year period (9).

In countries where cows are largely grass-fed, consuming full-fat dairy products is linked to major reductions in the risk of heart disease (101112). One study from Australia showed that those who ate the most full-fat dairy had a 69% lower risk of dying from heart disease than those who ate the least (13).

A lot of people are concerned that because full-fat dairy is high in fat and calories, that it can cause weight gain. However… the evidence disagrees. In fact, eating dairy fat is linked to a reduced risk of obesity in numerous studies (14).

That being said, there are some people who can’t tolerate dairy. If you get some sort of negative reaction from eating dairy products, then by all means avoid them. But for people who do tolerate and enjoy them, then there is absolutely no scientifically valid reason to avoid quality dairy products from grass-fed cows.

Unprocessed, full-fat dairy products from grass-fed cows are incredibly healthy. They are high in important vitamins like Vitamin K2, as well as beneficial fatty acids like butyrate.

Dark Chocolate

Dark chocolate is one of those rare indulgent foods that happen to be incredibly healthy and nutritious. Derived from cocoa beans, it is one of the best sources of antioxidants in the world. One study showed that cocoa was even higher in antioxidants than blueberries and acai berries (15). Dark chocolate is very high in fiber and minerals like magnesium, iron, copper, manganese and various others (16).

One problem with chocolate, in general, is that it often contains some sugar. However, if you choose dark chocolate with 70-85% (or higher) cocoa content, then the sugar amount will be minimal and the benefits will far outweigh the negatives.

There have actually been numerous studies on the health benefits of dark chocolate and cocoa, especially for heart and brain function (1718).

Dark chocolate and cocoa can lower blood pressure, raise HDL cholesterol and protect LDL particles from oxidative damage (19202122).

There are also studies showing that dark chocolate can reduce insulin resistance, a major risk factor for metabolic syndrome, type 2 diabetes and heart disease (2324).

In some studies, people who eat the most cocoa and dark chocolate have a 50-57% lower risk of heart disease, which is an insanely high number (2526).

Of course, these types of studies are observational in nature and can not prove that the chocolate caused a reduction in risk.

But given the confirmed effects on important risk factors like blood pressure, insulin resistance and LDL oxidation, I find it plausible that dark chocolate and cocoa could, in fact, reduce heart disease risk (27).

That being said, the benefits of dark chocolate don’t end with the heart. There are also studies showing that it can cause major improvements in brain function (at least in the elderly) and give the skin natural protection against sunburn (2829).

Dark chocolate wasn’t available in the paleolithic period, but it’s still one of the healthiest foods you can eat. Just make sure to choose quality, organic dark chocolate with a high cocoa content… and don’t eat a lot of it, think of it more as a supplement.

One or two squares per day or a few times per week should be enough.

Dark chocolate is a “modern” food, but numerous studies show that it has powerful health benefits, especially for heart health.

White Potatoes

The original paleo diet book took a hard stance against potatoes.

I don’t think this makes a lot of sense… because potatoes are a root vegetable that was available in the paleolithic period.

Some other versions of paleo, like the Perfect Health Diet, actively encourage foods like potatoes, which they refer to as “safe” starches.

Potatoes are actually incredibly nutritious. A single potato contains lots of Vitamin C, potassium, magnesium, manganese, iron and various other nutrients (30).

Really… potatoes contain almost every nutrient we need in some amount, including a decent amount of protein with all the essential amino acids. There have even been accounts of people living on nothing but potatoes for long periods of time, without any apparent negative effects on health.

Another important feature of potatoes is that they may just be the most fulfilling food in existence. In fact, they score higher on a scale called the satiety index than any other food tested (31). What this means is that by eating potatoes, you will feel naturally full and end up eating less of other foods instead.

If you want to make your potatoes even healthier, you can allow them to cool after cooking them. This greatly increases the resistant starch content, which is an indigestible type of starch that functions like soluble fiber (3233).

The only problem with potatoes is the high carb content, so people who are on a very low-carb diet may want to avoid them.

But for people who are active and metabolically healthy, potatoes are pretty close to being nature’s perfect food. It makes absolutely no sense why they shouldn’t be allowed on a paleo diet. They’re as “real” as a food can get.

White potatoes were discouraged in the original version of the paleo diet. However, they are incredibly healthy, highly nutritious and among the most fulfilling foods in existence.

Coffee

Despite having been demonized in the past, studies have now shown that coffee is actually very healthy.

It is loaded with antioxidants… people who eat a Western diet actually get more antioxidants from coffee than fruits and vegetables, combined (343536).Studies have consistently linked coffee consumption to a lower risk of many diseases, especially type 2 diabetes, Parkinson’s, Alzheimer’s and liver diseases (37383940).

Not only that, but numerous studies suggest that people who drink coffee live longer than people who don’t (4142).

Coffee is actively discouraged in the original paleo diet book, although others like The Primal Blueprint (my favorite version) to allow for coffee. Although some people are overly sensitive to caffeine, most people can tolerate coffee just fine.

As long as you don’t drink too much and don’t drink it late in the day (which can have negative effects on sleep), then there is absolutely NO reason to avoid coffee if you enjoy it.

Coffee was probably not consumed in the paleolithic period (neither was tea, for that matter), but it’s still very healthy and incredibly enjoyable.

Just make sure to choose quality coffee and don’t put sugar in it.

Some Thoughts

The truth is, we don’t even know exactly what our paleolithic ancestors ate and there is also no “one” type of paleo diet.

What people ate varied greatly between regions, depending on the food that was available at the time. Some ate a high-carb diet high in plants, others a low-carb diet high in animal foods.

The one thing I do know for certain is that paleolithic humans didn’t eat anything made in a factory. This includes refined sugar, refined grains, trans fats, veggie oils and any sort of processed food that is impossible to make naturally.

Humans evolved eating real food… plain and simple. That’s what we should be focusing on. It is a good idea to consider the foods humans evolved eating because it is likely that these foods will be both safe and healthy for our bodies. But there are plenty of “modern” foods that are healthy too. Just because it’s new, doesn’t mean it’s bad.

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

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How To Shed Winter Weight In The Spring

In yesterday’s post, I mentioned how that I would be extending blogmas until December 31st. These posts won’t be holiday related as Christmas has since passed (Yesterday) Happy The Day After Christmas. What I will be doing Is adding some New Year’s related content to help you continue to stay on track and I will slowly be adding more of my normal content over the next week or so.

PLEASE READ: I have been thinking that I wanted to do something different for my blog next year and that Is more content that you want to see. I know that at the and of every post I ALWAYS ask what you would like to see. I MEAN I REALLY want to do more content related to what you want to see. It can be “Diet” related, fitness, nutrition or even advice posts. I post what I post because It means something to mean I won’t post something if I didn’t believe in it. I want to take this blog to the next level and I want you all of my followers (friends) to be apart of the ride. So please don’t hesitate in reaching out with any and all suggestions. You can find all of my links at the end of every post in the “Thank You” section and in the section “Where You Can Follow Me”. 

If you have missed #Blogmas all the links are listed in the section titled Blogmas which will be in right under this.

Welcome back for #Blogmas Day 25! Blogmas Is flying right by! To catch up here are the links to the first 22 Days of #Blogmas

Blogmas Days 1-25

*I realized that my #blogmas days had repeated tagged posts and that not every post was linked. I caught the mistake and fixed it. Every link should now be clickable and days 1-18 are now linked. If you are new to #blogmas you can catch up below.

Blogmas Day 1 Blogmas Day 2 Blogmas Day 3 Blogmas Day 4 Blogmas Day 5 Blogmas Day 6 Blogmas Day 7 Blogmas Day 8 Blogmas Day 9 Blogmas Day 10 Blogmas Day 11 Blogmas Day 12 Blogmas Day 13 Blogmas Day 14  Blogmas Day 15  Blogmas Day 16 Blogmas Day 17 Blogmas Day 18  Blogmas Day 19 Blogmas Day 20 Blogmas Day 21 Blogmas Day 22 Blogmas Day 23 Blogmas Day 24 Blogmas Day 25 Blogmas Day 26


If the thought of coming out from beneath your baggy cold-weather sweaters is making you break out in a cold sweat, relax! You still have plenty of time to lose weight and look your best before sundress season arrives. Spring is actually the best season to find foods that are packed with the weight-loss-super star, fiber. This macronutrient helps fill you up, can clean you out, and makes achieving your weight loss goals a whole lot easier. What’s more, these particular foods are also bursting with micronutrients that help turn off your fat-storage genes, leading to even more rapid, sustainable weight loss.

When you eat foods that are in season, they’re not only more affordable, but they’re also fresher and packed with the highest amount of flavor and nutritional value. We’ve compiled a list of 20 fruits and veggies that are in peak season every spring—they’re all easy to find, too! Since many of them will only be on sale for a few weeks of the season, you better act fast.

So, say goodbye to stews and slow cookers and start blasting away those extra winter pounds with these spring foods. To help you incorporate them into your diet, I’ve also included some bloggers favorite recipes and ways to enjoy them.

Fiddlehead Ferns

Spring foods fiddlehead ferns

These delicate spirals are the furled fronds of a young fern, which is why they are only around for a few weeks in early spring. They’re packed with manganese, vitamin C, vitamin A, omega-3 fatty acids, and fiber, which inhibits the release of the hunger hormone ghrelin, helping you to minimize munching. And if you thought bananas were the potassium powerhouse, then you’ll be interested to know these give the yellow fruit a run for its money. Fiddleheads actually have more of the bloat-banishing mineral per gram than bananas, which can also help lower blood pressure and protect against heart attack and stroke.

How to Eat It: Clean the veggie by removing any of the papery outer coatings; then soak it briefly in a bath of cold water with a bit of lemon and salt. Drain and then steam them for four or five minutes. Add the steamed fiddleheads to a skillet with a couple of tablespoons of unsalted butter and cook on each side for a minute or two. They’ll turn golden like asparagus. Add salt and pepper to taste, and enjoy!


Rhubarb

Spring foods rhubarb

This plant might look like red-hued celery, but if you’ve ever been adventurous enough to cook with it, you know that this vegetable is much more flavorful than its vibrant twin. Tart rhubarb loves to partner with fruit to become a sweet treat. (Just don’t eat the leaves—they’re poisonous!) Rhubarb is high in catechins, the same compound that gives green tea its belly-fat fighting properties. Catechins blast adipose tissue by triggering the release of fat from fat cells (particularly in the belly) and then speed up the liver’s capacity for turning that fat into energy.

How to  Eat It: Wash, dry, and trim the stalk at the root and leaves. Cut a slit under the edge of the rhubarb skin at one end and pull down the remove the stringy fibers, similar to what you would do with celery. Cut stalks into 2-inch pieces, toss with cinnamon, honey, lemon zest, and vanilla extract and roast in a 350-degree oven until the rhubarb is tender, about 30 minutes. Serve on top of some full-fat Greek yogurt and top with crunchy pistachios.


 Mushrooms

Spring foods morel mushroomsThese mushrooms are the third highest vegetable source of vitamin D (only behind two other mushrooms), serving you 23 percent of your daily value in a single cup. This vitamin has many biological functions beyond its classic role in bone metabolism, one of which is regulating your immune system. One study found that when vitamin D concentrations were low in a group of runners had a biomarker for increased inflammation. When your body is in a state of chronic inflammation, it can lead to clogged arteries, worsened insulin resistance, and even weight gain. So besides climbing out of that cold, dreary hole that you dug yourself into this winter and catching some Vitamin-D-producing rays, make sure to grab some morel mushrooms!

How to  Eat It: These wild mushrooms are prized for their smoky, nutty flavor, which pairs well with Parmesan in a risotto. First, because of their folds and ridges, they’ll need to be washed under cool water and scrubbed thoroughly. Sautée them up with olive oil, a little butter, and chopped garlic until golden brown. Season with salt, pepper, fresh thyme, and a drizzle of balsamic vinegar. Throw on top of risotto, like this one from Pinch of Yum, with freshly grated parmesan and some lemon zest.


Asparagus

Spring foods asparagus

The ultimate spring vegetable, asparagus is rich in potassium and low in sodium, which helps your body achieve proper electrolyte balance and works to reduce bloating. Add the plant’s anti-inflammatory phytonutrients and health-promoting antioxidants—like glutathione, a detoxifying compound that helps break down carcinogens and other harmful free radicals—and you’ve got yourself a powerful weight-loss arrow in your quiver.

How to  Eat It: You probably already know that these delicious veggies don’t need much to make them taste great, but feel free to shake things up a bit with a quick vinaigrette. Whisk together olive oil, lemon zest, dijon mustard, white wine vinegar, and minced garlic. Pour half the vinaigrette over the spears and grill until tender. Once cooked, plate and drizzle the rest of the vinaigrette on top.


Red Leaf Lettuce

Spring foods red leaf lettuce

One serving of red leaf lettuce is only 14 calories, but it’s bursting with fiber. It’s one of the world’s greatest weight loss foods because it will fill you up and keep you feeling full for hours after you eat it. Even better, two generous cups of lettuce provide 100 percent of your daily vitamin K requirement for strong, healthy bones. A report from the Nurses’ Health Study suggests that women who eat a serving of lettuce every day cut the risk of hip fracture by 30 percent than when compared with eating just one serving a week.

How to  Eat It: Create a simple vinaigrette with red wine vinegar, dijon mustard, olive oil, minced shallots, a touch of honey, salt, and pepper. Combine roughly chopped red leaf lettuce with arugula, another spring lettuce, and top with spring veggies like roasted beets, orange slices, and walnuts.


Peas

Spring foods peas

You may have pushed them around your plate as a kid, but we’re hoping that stopped when you learned of their anti-aging, immune-strengthening, and energy-boosting antioxidants. Besides teeming with carotenoids and polyphenols, these little green poppers contain a hefty 7 grams of hunger-quelling fiber and 8 grams of muscle-building protein per cup!

How to Eat It: To elevate the humble pea, saute up some crispy prosciutto. Add some finely chopped white onion and a bit of minced garlic. Once tender, add in your peas, and a little bit of chicken stock, and simmer until peas are tender. Add back in the prosciutto, chopped fresh parsley, and mint, and toss it all together with your favorite pasta and freshly grated parmesan.


Artichokes

Spring foods artichokes

Unfortunately, a hefty, creamy artichoke dip will never make it onto any diet-friendly list, but one of its main ingredients does! One medium artichoke boasts an impressive 10.3 grams of fiber, including inulin, a prebiotic soluble fiber that helps promote the growth of beneficial intestinal bacteria. Incorporating it into your diet may also aid weight loss efforts—for every 10 grams of fiber you eat daily, your middle will carry almost 4 percent less flab, according to researchers. On top of that, artichokes contain a compound called cynarine, which promotes fat digestion and can serve as a natural diuretic by helping to eliminate water retention.

How to Eat It: When was the last time you ate a whole artichoke? Well, with whole artichokes fresh and in season, now’s a perfect time. Follow blogger Camille Style’s recipe for Grilled Artichokes with Lemon Garlic Aioli. She walks you through how to cut, trim, cook, and dress them with her deliciously simple parsley oil. If you feel the aioli is a little too heavy, sub it out for a plain, full-fat Greek yogurt and combine with roasted, caramelized garlic and fresh lemon juice.


 Onions

Spring foods vidalia onions

The Vidalia Onion earns the title of one of the nation’s most iconic agricultural products, having been discovered accidentally in the state of Georgia and rocketing to popularity. And just like Champagne has to be from France, a Vidalia onion has to be from Georgia. These onions are a rich source of fructooligosaccharides, a cluster of fructose molecules that lead to better gastrointestinal health and improved digestion by stimulating the growth of healthy bacteria and suppressing the growth of harmful ones. Want more ways to improve your gut health?

How to Eat It: Vidalias are so sweet, delicious, and versatile, it’s hard to pick just one recipe to share. For starters, they’re the perfect onion to add to your summer BBQ: lightly coat with canola oil, salt, and pepper and throw on the grill to get some good caramelization before adding to your burger. Looking to indulge a little? Make these Healthy, Baked (not fried!) Onion Rings from How Sweet It Is.


Radishes

Spring foods radish

After a winter of blues and grays, it’s nice to get a little pop of color in your life. Colorful vegetables are key to weight loss, and radishes are no exception. Their red hue is due to anthocyanins, a phytochemical that has been shown to burn fat and reduce the risk of diabetes. They’ve also been shown to reduce cholesterol, insulin resistance, and inflammation. In a Japanese study, rats fed radishes for three weeks showed reduced levels of bad cholesterol and insulin and a boost in good HDL cholesterol.

How to  Eat It: Eat radishes whole as a high-fiber, belly-filling snack, add a layer of slices to a goat cheese toast, use them as a salad garnish, or make them the star of the salad alongside another seasonal veggie, the carrot, in this Ginger Carrot Radish Salad by blogger, Healthy Seasonal Recipes.


Fennel

Spring foods fennel

Shimmy into those cute spring fashions with confidence by adding fennel to your meals. Although it’s known to be a winter veggie, it’s still in peak season during the early spring. Cherished for its licorice-like flavoring, fennel contains a unique blend of phytonutrients—including the flavonoids rutin and quercetin—that make it a powerful antioxidant. These active compounds help to reduce inflammation, and when combined with the fiber that’s already present in fennel, they can help eliminate potentially carcinogenic toxins from the colon to prevent colon cancer.

How to  Eat It: Make its fronds into pesto, and use the rest in raw fennel, apple, and celery salad or roast it up and add it to your creamy mashed potatoes.


Apricots

Spring foods apricot

These sun-like fruits are sure to brighten your day. While dried apricots are a good source of fiber and iron, they’re also more concentrated in sugar—which is why they’re one of the 20 Healthy Foods You Better Eat in Moderation. Pick up some fresh ones during their short season in late spring to load up on vitamin A (a nutrient that helps your skin glow) and potassium. When you don’t have enough of this essential mineral, it can make your body hold onto water, resulting in weight gain. Besides flushing out extra water weight, potassium also keeps your metabolism running high, and is crucial for the digestion of nutrients such as carbohydrates and fat, as well as the absorption of energy from these nutrients.

How to  Eat It: These juicy sweet and tart fruits are such rarities fresh, so allow them to be the star of your dish. Combine them with blueberries to make a fruit crisp, saute them up to make an apricot compote you can serve over ice cream or yogurt, make a batch of apricot jam you can enjoy throughout the summer, or eat them whole with this Roasted Apricots with Ricotta and Honey recipe from Kitchen Repertoire.


Spinach

Spring foods spinach

Spinach might be available year round, but the freshest, most tender spinach is easily obtainable in the spring. We love it because it’s rich in muscle-building protein and iron, satiating fiber and vitamins A, C, and K. It’s truly one of the healthiest greens out there. It also contains powerful appetite-suppressing compounds called thylakoids to keep your bikini body “diet” on track. A recently published long-term study at Lund University in Sweden found that having a drink containing thylakoids before breakfast could significantly reduce cravings and promote weight loss. Add this leafy spring green to your meals liberally throughout your day, and you’ll feel your cravings start to vanish.

How to Eat It: Spinach is undoubtedly one of the most versatile foods out there. Due to its subtle flavor and texture, spinach can be added to many meals undetected. Toss it in your morning smoothies, whip up a lunchtime salad or soup, use it in sauces, pasta dishes, dips, and stir-fries, or sauté for a healthy side dish.


Radicchio

Spring foods radicchio

Radicchio is the small red or purple leaf that comes in ahead about the size of a softball. It’s one of the best dietary sources of polyphenols—powerful micronutrients that serve a role in preventing disease and losing weight. A study in the Journal of Nutrition found that people who consume 650 milligrams a day of polyphenols have a 30 percent chance of living longer than those who consume less than that. A cup of chicory leaves clocks in at about 235 milligrams, so consider adding a little leafy red into your leafy greens.

How to  Eat It: Firm heads of lettuce, like radicchio, take well to the transformative powers of the grill. Halve or quarter the heads and drizzle with olive oil. Grill over high heat until the outer leaves are blackened and wilted, and the center is softened. Serve radicchio drizzled with balsamic. Get the whole recipe for Grilled Radicchio with Fig Balsamic Syrup, Parmigiano, and Honey-Roasted Almonds from A Beautiful Plate.


Fava Beans

Spring foods fava beans

Similar in likeness to edamame, these green legumes come in their own pod. Besides containing a high concentration of thiamin, vitamin K, vitamin B6, selenium, and magnesium, they’re a great source of lean protein with a whopping 10 grams per cup. Protein is essential not only for bulking your biceps; it’s also essentially in increasing feelings of fullness, as well as helping the body retain its muscle while scorching fat to increase your weight loss. For more slim down tips, don’t miss these 30 Fascinating Weight Loss Tricks You Haven’t Tried.

How to  Eat It: Fava beans have a buttery texture and a lovely, nutty flavor, making them a great addition to soups. But when you get them fresh as you would in the spring, they can really shine in a salad, like From the Land We Live On’s Golden Beet and Fava Bean Salad with Fresh Mint and Crumbled Ricotta.


Dandelion Greens

Spring foods dandelion greens

Seeing those orangey yellow dandelions pop up is definitely one of the first signs of spring. But did you know that besides being a bit of a pest in the garden, they also make a great snack? These bitter-sweet spring greens are bursting with fiber, antioxidants, vitamins, and minerals. They are also a diuretic, which means they can help blast excess weight by helping your body get rid of extra fluids. A recent study found that steaming the greens increased their total antioxidant properties by 67 percent. And studies have found that this plant is protective against obesity as well as depression, fatigue, immune system problems, and even cancer.

How to Eat It: Sub dandelion greens for spinach in salads, soups, smoothies, and quiches, or blend them into a pesto.


Watercress

Spring foods watercress

Don’t be fooled by its diminutive size—this tiny herb is a powerhouse of vitamins and minerals. In fact, it’s one of the most nutrient-dense foods on the planet making it our reigning healthiest vegetable. Gram for gram this slightly peppery green contains four times more beta-carotene than an apple, and a whopping 238 percent of your daily recommended dose of vitamin K per 100 grams—two compounds that keep skin dewy and youthful. What’s more, it might help diminish your risk of cancer. Results from a study in the American Journal of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress (about two cups) could reduce DNA damage linked to cancer by 17 percent.

How to  Eat It: Exposure to heat may inactivate its cancer-fighting compounds, so it’s best to enjoy watercress raw in salads, cold-pressed juices or smoothies, and sandwiches.


Ramps

Spring foods ramps

With a mildly sweet flavor, these wild leeks are loaded with vitamins A and C and taste similar to onions and garlic. Like all variations of onions, ramps are also a great source of chromium—a mineral that helps with the metabolism of fats, carbs, and insulin. What’s more, they can pack up to a gram of satiating fiber a pop.

How to  Eat It: You can eat them raw, make pesto, or add them to eggs (with asparagus!) for an amazingly fresh tasting spring treat. We love them in Katie at the Kitchen Door’s protein- and fiber-packed Quinoa & Cauliflower Cakes with Wild Ramps. Ramp season is quick, so grab them when you see them or else you just might miss them.


Stinging Nettles

Spring foods singing nettles

Contrary to what you might think, the common nettle is more than a pesky, stinging weed. Since ancient times, it has been used as an important source of food, fiber, and nutraceuticals. An abundant spring green, nettles are also a powerful diuretic. This plant has been used for years in the UK as a springtime cleanse to rid the body of toxins after a winter filled with fatty foods.

How to  Eat It: Stinging nettles are best enjoyed as a hot tea for cleansing the liver and ridding the body of excess fluids. By steeping the leaves in water and straining (a French press pot works great for this) you can avoid being stung by the tiny hairs that coat the leaf stems.


Broccoli

Spring foods broccoli

There’s a reason almost every diet includes a hefty dose of broccoli. The green superfood is rich in sulforaphane, a compound that not only increases testosterone and fights off body fat storage but also blocks enzymes linked to joint destruction and inflammation.  If you want to stay lean and active for life, maintaining healthy joints is a must! The green veggies are also rich in vitamin C (a mere cup of the stuff can help you hit your daily mark), a nutrient that can lower levels of the stress hormone cortisol, which will further aid your toned body efforts.

How to  Eat It: You’ve probably been cooking broccoli since you learned how to whip up a bowl of pasta. And with the global market extending its season year-round, we know there’s no short supply. However, if you can get your hands on this spring-season-grown cruciferous veggie, we’d recommend eating it root-to-leaf, like Sassy Kitchen does in this Shaved Broccoli Stem Salad with Lemon and Pecorino.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

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Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

The Worst New Year’s Resolutions

In yesterday’s post, I mentioned how that I would be extending blogmas until December 31st. These posts won’t be holiday related as Christmas has since passed (Yesterday) Happy The Day After Christmas. What I will be doing Is adding some New Year’s related content to help you continue to stay on track and I will slowly be adding more of my normal content over the next week or so.

PLEASE READ: I have been thinking that I wanted to do something different for my blog next year and that Is more content that you want to see. I know that at the and of every post I ALWAYS ask what you would like to see. I MEAN I REALLY want to do more content related to what you want to see. It can be “Diet” related, fitness, nutrition or even advice posts. I post what I post because It means something to mean I won’t post something if I didn’t believe in it. I want to take this blog to the next level and I want you all of my followers (friends) to be apart of the ride. So please don’t hesitate in reaching out with any and all suggestions. You can find all of my links at the end of every post in the “Thank You” section and in the section “Where You Can Follow Me”. 

If you have missed #Blogmas all the links are listed in the section titled Blogmas which will be in right under this.

Welcome back for #Blogmas Day 25! Blogmas Is flying right by! To catch up here are the links to the first 22 Days of #Blogmas

Blogmas Days 1-25

*I realized that my #blogmas days had repeated tagged posts and that not every post was linked. I caught the mistake and fixed it. Every link should now be clickable and days 1-18 are now linked. If you are new to #blogmas you can catch up below.

Blogmas Day 1 Blogmas Day 2 Blogmas Day 3 Blogmas Day 4 Blogmas Day 5 Blogmas Day 6 Blogmas Day 7 Blogmas Day 8 Blogmas Day 9 Blogmas Day 10 Blogmas Day 11 Blogmas Day 12 Blogmas Day 13 Blogmas Day 14  Blogmas Day 15  Blogmas Day 16 Blogmas Day 17 Blogmas Day 18  Blogmas Day 19 Blogmas Day 20 Blogmas Day 21 Blogmas Day 22 Blogmas Day 23 Blogmas Day 24 Blogmas Day 25


Another year “might” mean another failed attempt at seeing New Year’s resolutions all the way through. There are statistics that show only 9.2 percent of people report actually achieving their resolutions. Many many people get easily frustrated with themselves if they don’t fulfill the goals they set during the time frame they have also set, Even if they don’t see immediate results from the efforts they do put in.

It’s possible that the types of resolutions you are making are in fact setting you up for failure. You might just be making the worst resolutions possible. Just think about this: do you really want to achieve an unpractical goal? Or worse—one that benefits you in the short term and then backfires in the long term? It’s time to scratch those plans and start fresh. In today’s post I would consider this list to be the worst New Year’s resolutions you can make for 2019 so you know what to avoid.

Saying, “I want to eat healthier” without really knowing what that means for you.

Woman in kitchen

The problem is that they often do not know exactly what this means, and the resolution is not specific enough. It would be more helpful for an individual to first define what eating healthy is and what it means to them. Next, they should be specific about what changes they plan to make in their diet to ensure they are eating healthier.


 

Having this mindset: “I want to have a body like [insert celebrity name here].”

Woman looking in mirror

It’s easy to set benchmarks for physical beauty by the celebrities we see every day, but trying to look like your favorite celebrity isn’t just misguided, it’s downright unhealthy. Everyone is different, including their genetics, body chemistry, and lifestyle. Celebrities often have certain advantages (physical and financial) that the average person doesn’t have, so many people will be disappointed if their efforts of healthy eating and exercise don’t lead to A-list results.


Deciding That Losing Weight Means Restricting Foods.

Woman craving food

Instead of focusing on the number on the scale and having extreme goals that will create unhealthy outcomes, why don’t you instead focus on behaviors you WANT to change. Perhaps you want to engage more in body movement in the new year or maybe you want to be more mindful of listening to your body cues of hunger (and) fullness and not engaging in mindless eating.


Taking A Ton Of Vitamins In Order To Become Healthier

Vitamins

I hear about how people make resolutions to take large quantities of vitamins in the new year. This is not a good idea for many reasons. First, it never lasts—no one continues taking handfuls of supplements forever because it’s frankly too much and it’s neither pleasant nor good for you. And secondly, it is not good for your health. These handfuls of pills are typically excessive and can, in fact, cause more harm than good. I do advocate a personalized approach to taking the right vitamins based on your “diet”, lifestyle, and health concerns. Doing so, via a personalized multivitamin (only one or two pills daily) is typically the best way to get what you need in safe and doable amounts. It is also much more likely to create a lasting and effective habit that will ultimately give you better health, energy, and ability to improve your overall lifestyle.


Having A Vague Exercise Goal

tired during workout

Saying that you want to start exercising or exercising more is a great resolution to make, but it isn’t specific enough. Sticking to this goal will be difficult if you haven’t first defined what exercise means to you, and how you plan to carry out this resolution. Make a clear and specific resolution that includes the type of exercise, the amount, and the length of time.


Opting For The “Quick” Cosmetic Fix To Get Lean

Woman measuring waist

Liposuction is not a weight-loss tool but a body shaping process. It works best in patients who are at or very close to their normal weight, and have stubborn areas of fat that are out of proportion with the rest of their figure


Starving As A Means Of Cutting Holiday Weight

Hungry woman

All too often, people eat and drink too much from Thanksgiving through New Year’s Eve. People decide to starve themselves beginning Jan. 1 to get rid of the excess weight quickly. This is a terrible resolution because our bodies turn food into energy so we can accomplish the tasks of daily living, including keeping our brains healthy. Without new sources of energy, our bodies rely solely on our stored fat, which turns into ketones, and too many ketones can be unhealthy.

Think About This:

Many people don’t want to hear it, but eating healthy, sensible meals and exercising are the best ways to lose weight year-round. It is not a quick fix, but it’s a long-term solution to live our best, healthiest lives.


Deciding To Quit Smoking “Cold Turkey”

Cigarette

This is another great resolution, but people fail at it because they don’t know the best way to go about quitting. Very often, people attempt to quit “cold turkey” and unfortunately, very few people are successful at this method. What people don’t realize is that the best method to quitting involves a combination of two things: tobacco cessation medications and behavior changes. To increase your chances of successfully quitting smoking, speak with your doctor about medication options, and ask to be referred to a behavioral therapist or seek one out on your own or you can talk to a friend or family member who quit smoking.


Only Exercising Indoors

Weight training

While some exercise is better than none, exercising indoors exclusively can deprive us of exposure to sunlight. Sun exposure helps our bodies synthesize vitamin D, a hormone that is important for bone and tissue health, immunity and other metabolic processes. Exercising outside is a good way to help boost your vitamin D levels in the coming year.


Making Too Many New Year’s Resolutions

Woman stressed

We often put the needs of other people first, so we put off taking the time to make healthy foods, exercise, get enough sleep, relax and other basic needs. To make up for 12 months of not taking care of ourselves, we decide to make the new year the time we are going to get our lives in order…every aspect of our lives. Unfortunately, if we try to do too much and to change too many things at one time, this can set us up to fail at everything.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

Vitamins Are They Useless

It seems so simple the advice you hear “eat your vegetables, fruit, exercises, get a good nights sleep and of course take your vitamins. Take your vitamins or not to take your vitamins that Is what I’ll discuss today.

Decades of research, countless articles, and people telling you how you need your daily vitamins to achieve optimal health. In fact, research and all of those articles might have been misleading. Studies have shown that certain vitamins might actually be bad for you and your health. In fact, several vitamins have been linked to Kidney Stones and Cancer. And a new study suggests that despite this growing knowledge, Americans’ pill-popping habits have stayed basically the same over the last decade.

I’m going to talk about the Vitamins you should and shouldn’t take.

Multivitamins.. Skip Them

You should skip the multivitamins you get all you need from the food you eat. For decades It was assumed that multivitamins were critical for optimal health. You were told to take Vitamin C for Immune Health, Vitamin A for Eye Health, and Vitamin B to help energize you naturally.

These Vitamins are already In the foods you eat.

Foods With Vitamin C: Oranges 70 mg of Vitamin C per orange (Size large)

Strawberries: 85 mg of Vitamin C  (1 cup)

Pineapple: 79 mg of Vitamin C (1 cup)

Vitamin A Foods: carrots, sweet potatoes, kale, berries, eggs, butter, and organ meats like beef or chicken liver.

Vitamin B: Whole Grains: Barley, Millet, Dark, leafy vegetables, broccoli,  and spinach.

The foods I mentioned above are foods you should be eating every day or the very least a few times a week. Studies have shown that consuming multivitamins In excess can actually cause harm. Another study was done In women 25 years of age they found that women who took multivitamins long term actually had a higher overall health risks than those who did not.

Vitamin D.. Take It

Vitamin D Is present In almost every food we eat. Vitamin D Is a critical Ingredient we need that helps keep our bones strong and help us absorb calcium better. It Is a known fact and has been researched that the sunlight helps our bodies produce It as well. During the winter It can be difficult to get Vitamin D due to the cold weather. Recent studies had shown that people who took Vitamin D supplement daily lived longer than those who did not.

Foods that have Vitamin D: Fatty fish, like tuna, mackerel, and salmonFoods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals, Beef  liver, Cheese, and Egg yolks

Antioxidants…Skip Them

Excess Antioxidants has been linked to an Increase risk of certain cancers. Vitamins A, C, and E are Antioxidants found In the plentiful form In many fruits – especially berries – and veggies, and they’ve been touted for their alleged ability to protect against cancer. And a 2007 review of trials of several different types of Antioxidant supplements put It this way: “Treatment with beta-carotene, Vitamin A, and Vitamin E may Increase mortality.”

Vitamin C…Skip It

Believe It or not, Vitamin C won’t help you get over your cold. You can eat citrus fruits and that will help you get over your cold sooner than taking a Vitamin C supplement. In the 1970’s Is when the Vitamin C hype started. It started from Chemist Linus Pauling. Pauling believed when you got a cold that you should take 1,000 mg of Vitamin C to help get over your cold fast. Pauling also believed that by taking a Vitamin C supplement It could mean a longer life. pauling took Vitamin C supplement In his morning OJ. There Is no scientific evidence proving that taking Vitamin C Is beneficial.  My recommendation Is If you feel like you’re getting a cold eat Vitamin C foods (Mentioned In the Multivitamin section above.)

Zinc…Take It

Zinc Is one of the only things that will shorten the length of a cold. Unlike Vitamin C which has been studied to do nothing to prevent or treat a cold Zinc may actually be worth It. The mineral Zinc seems to Interfere with the replication of rhinoviruses, the bugs that cause the common cold. In 2011 study people who’d recently gotten sick, researchers looked at those who’d started taking Zinc and compared them with those who just took a placebo. The ones on the Zinc had shorter colds and less severe symptoms.

Vitamin E…Skip It

Vitamin E Is an Antioxidant. The Vitamin E Antioxidant has been linked to certain cancers. You could just eat 1 cup of spinach without the health risks. The antioxidant Vitamin E was popularized for Its alleged ability to protect against cancer. But a 2011 study of close to 36,000 men found that the risk of prostate cancer actually Increased among the men taking Vitamin E compared to the men taking a placebo. And a 2005 study linked high doses of Vitamin E with an overall higher risk of death. So If you’re looking for more Vitamin E, make yourself a fresh spinach salad and skip the supplement. Dark greens like spinach are rich in Vitamin E.

Folic Acid…Take It If You Are Pregnant, Or If You Want To Get Pregnant

Folic Acid Is a B Vitamin which helps our bodies produce new cells. Folic acid is used for preventing and treating low blood levels of folate (folate deficiency), as well as Its complications, Including “tired blood” (anemia) and the inability of the bowel to absorb nutrients properly. Folic acid Is also used for other conditions commonly associated with folate deficiency, Including ulcerative colitis, liver disease, alcoholism, and kidney dialysis.

Women who are pregnant or might become pregnant take folic acid to prevent miscarriage and “neural tube defects,” birth defects such as spina bifida that occur when the fetus’s spine and back do not close during development. Some people use folic acid to prevent colon cancer or cervical cancer. It Is also used to prevent heart disease and stroke, as well as to reduce blood levels of a chemical called homocysteine. High homocysteine levels might be a risk for heart disease.

Vitamin B12… Skip

Vitamin B12 can be found In many foods. Shellfish, fish, lean beef, and whole grain cereals. B12 Is the most common deficiency In Vegans and Vegetarians. The daily recommended amount of B12 Is 2.4 micrograms from those sources every day. Vitamin B12 deficiency, which can cause anemia and dementia, Is a problem for some seniors, so supplements can help. However, high doses of B12 have not been proven to prevent cognitive loss, and they don’t boost energy.

Thank You!

I do hope you stick around as I put out different types of content  I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3

  Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

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Eat Your Water

We’ve all heard we need water to survive. Believe It or not, water just doesn’t come In-glass cups, bottles, and jugs water can come on plates too. By consuming enough daily water you are helping transport oxygen, fat and glucose to your working muscles, regulate your body temperature, digest food and eliminate waste products. 

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Why It’s Important To Drink Water

Your body relies on hydration for proper functioning.  Water: helps move oxygen and nutrients through the blood to your cells; lowers stress on the heart; prevents muscle cramping; lubricates joints; helps keep skin cells plump and young-looking, diminishing or preventing cellulite; flushes toxins from the body; keep you regular; helps prevent kidney stones. Eating foods for hydration can help you meet your water needs.

Today I will give you my top 9 favorite ways to consume more water.

Side Note: These fruits must be eaten raw In order to get their full water content. If you cook them It will diminish the water content.

Watermelon

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Just as the name suggests Watermelon Is made up of mostly water 92% to be exact. Besides being made up of mostly water by eating watermelon you are giving your body nutrients. Beta-carotene, lycopene and vitamin C to help maintain eyesight. Watermelon will also keep your skin healthy and glowing.

Cantaloupe

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Cantaloupe Is super delicious and super hydrating. Cantaloupe Is made up of 90% water. Did you know that Cantaloupe contains as much potassium as one medium Banana? Getting an adequate amount of potassium is essential in hydration, especially for athletes or those working up a sweat, as it helps to maintain fluid-balance, muscle function, and bone strength.

Pineapple

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Pineapples are naturally a juicy fruit maybe because It’s made up of 87% water. Not only Is pineapple hydrating It Is packed with nutrients. bromelain, an enzyme with potent anti-inflammatory, digestion, detoxing, and immunity-boosting benefits.

Oranges

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Oranges are a perfect summer sweet treat that Is made up of 87% water. Most of will eat oranges as a snack but did you know that you can eat oranges as a post-workout treat? Oranges contain 100% of your daily Vitamin C Intake and this will help your body restore fluid levels back to normal.

Raspberries

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Raspberries are considered a superfruit. This superfruit Is made up of 87% water. Raspberries are full of fiber which helps your digestion and will help keep your blood levels low.

Grapefruit

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Grapefruits are made up of 91% water. Since Grapefruit Is so hydrating by eating one will prevent dehydration (with regular water Intake). Grapefruit Is also high In- soluble fiber and vitamin C and contains smaller amounts of vitamins A, B-complex, E and K. It also has calcium, folate, phosphorus, potassium and several phytonutrients. Regular intake of grapefruit can lower your insulin level, help control your appetite, protect against the common cold, aid in weight loss, make your skin glowing.

Peaches

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Peaches contain about 88% of water. In the summertime, people will reach for peaches to help prevent dehydration. Peaches are an excellent source of vitamins A, C, and K as well as fiber, potassium, folate, iron, magnesium, phosphorus, and manganese. At the same time, they are low in calories and contain no saturated fats. Peaches help fight obesity and prevent related diseases like diabetes, metabolic syndrome, and cardiovascular disease.

Metabolic Syndrome ~  high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. The syndrome increases a person’s risk for heart attack and stroke.

Tomato

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Contrary to popular beliefs the Tomato Is a fruit. The tomato Is 94% water. The tomato has tons of nutrients (Vitamin A rich tomatoes reduce the risk of macular degeneration which leads to loss of vision. Consuming tomatoes can reduce the risk of hypertension, High concentration of lycopene (phytochemical), minimize the risk of cancer. Daily consumption of tomatoes can improve overall skin health. Eating tomatoes can prevent your skin from some conditions caused by sun exposure. High potassium content in tomatoes can regulate blood pressure).

Pears

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Pears are amongst one of the more popular fruits, especially during the warmer months. Pears are made up of 84% water. Pears also a good source of vitamins and minerals (Potassium, an electrolyte). One medium pear contains 6 grams of dietary fiber or 24 % of the daily recommended value. Plus, the type of fiber found in pears (soluble fiber) makes you feel full for a longer period of time, which means it could help aid you In weight loss. Your body uses potassium for normal growth and maintenance, to break down carbohydrates and build proteins. It is recommended that adults get 4.7 grams of potassium per day.

 

Thank You!

I do hope you stick around as I put out different types of content  I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3

  Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

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How to get glowing skin

Today’s post will be beneficial for EVERYONE! The one thing we are OBSESSED with Is how to get glowing skin. The tips I will mention are very useful In my humble opinion. I do most of these tips myself that Is why I think I can recommend them. These tips are backed up by science of each of these Items that I will mention and the benefits they have for your skin.

Water

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It Is no secret that water plays an Important part In getting glowing skinWater Is hydrating for the Inside and outside of your body. If you are a fan of plain water try adding some cucumbers, lemons or fruits. By adding cucumbers, lemons or fruit to your water you are naturally flavoring your water which hopefully will help you drink more water.

It Is generally recommended to drink 1 gallon of water a day. Washing your face at least 2x a day helps keep the skin nice and hydrated It also helps If you use a moisturizer will help lock some of that moister In.

Zinc

Zinc and Zinc supplements come In a form of pills called Bisglycine. If you are wondering how you could get more zinc you can get plenty of zinc from lentils and oats. But if you think you aren’t getting enough Zinc you can always take zinc supplements.

If you think you are deficient In zinc or any other vitamins and minerals please go to your doctor and get a blood test. Your doctor will recommend the proper vitamins for you.

Dairy

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Dairy we were brought up thinking we needed cow milk for healthy bones and teeth. Recent studies had shown why milk Isn’t good for our bodies. I won’t get Into It In this post here Is a link to some resources for why milk Is bad for us (why milk is bad )If you can try to limit how much dairy you are Intaking daily. And then slowly try to have less dairy each day or week. It has been proven that dairy can cause pimples & acne.

Here are a few more things that can help you achieve healthy glowing skin (If you aren’t Into taking vitamin pills.

Vitamin C: Vitamin C For Collagen Production (Bell Peppers, Blueberries, Strawberries, Blackberries & Kiwi)

VItamin A: Vitamin A repairs & Builds Skin Tissue ( Carrots and Avocados)

Vitamin E: Vitamin E Neutralizes Free Radicals ( Broccoli, Sunflower Seeds, Spinach, Peanuts, & Almonds)

Zinc: (Pumpkin Seeds, Chickpeas, Cashews, Mushrooms, & Wild Rice)

Thank You!

I do hope you stick around as I put out different types of content  I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me.

                      Where you can follow me

Check me out on Medium: There I post things that I typically won’t post here.

AmandaExplainsIt

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂