How much yogurt should you eat in a day?

Healthy Fitness Cult

Health Expert at Nutritionist & Fitness Expert 12h

How much yogurt should you eat in a day?

I am a Health Expert, Nutritionist, and Weight Loss & Diabetes Coach, and I have been asked a lot about yogurt and its place in a balanced diet. Yogurt is among the best nutrient-dense options for calcium, protein, and gut health-promoting probiotics. But the real question is: how much should you eat in a day?

Image credit- Eat This Not That

Yogurt has been one of the most frequently consumed foods for hundreds of years due to its versatility and health benefits. Think of phenomena like your daily bowl of yogurt with vegetables or your morning smoothie. Yogurt acts like a thick, creamy platform. The point is that moderation is vital no matter how healthy a food might be.

Thus, how much yogurt do you eat in a day? For most adults, a healthy amount is 1–2 cups (or 8–16 ounces) of yogurt daily. This gives a nice mix of nutrients with not too many excess calories or sugar, particularly if you select monkey plain, unsweetened ones.

Start your day off right; for instance, eat one cup of yogurt with granola and berries for breakfast. A small serving of 1/2 cup with nuts or seeds is a good option for yogurt lovers.

Based on my experience with clients, including yogurt in this manner promotes digestive health, increases satiety, and, when incorporated into a balanced diet, may assist with weight loss. If you are lactose intolerant or have a sensitive or specialized diet, great dairy-free yogurt options can be just as effective, so keep that in mind!

Mix and match flavors to keep your yogurt exciting and nutritious!

What is the quickest home remedy to lower blood sugar?

Healthy Fitness Cult

Health Expert at Nutritionist & Fitness Exper t12h

What is the quickest home remedy to lower blood sugar?

I work as a Health Expert, Nutritionist, and Weight Loss & Diabetes Coach, helping many clients resolve immediate problems with their blood sugar levels. Although lasting lifestyle adjustments are essential for extended blood sugar control, there are some convenient treatments other than those needed urgently.

Do blood sugar spikes freak you out sometimes, wanting to control it in seconds? Neither of you; it's natural. Here is a practice that has proven helpful for countless others:

Option 1: Consume Apple Cider Vinegar (ACV) in Water

Image Credit- HealthLine

A teaspoon of it (15 ml) mixed in a large glass of water can help lower blood sugar quickly. Antinutrients are not entirely a bad thing, and this mediated effect of ACV has been partly due to its acetic acid content that enhances insulin sensitivity and delays stomach emptying and starch digestion in several other pathways, leading to a lower glucose response. I have witnessed this remedy work for clients, but because it is a powerful product, please discuss whether it is appropriate 1rty1 with your physician if you take it daily.

Go for a Quick Walk:

Image Credit- The New York Times

Exercise is a great way to decrease blood sugar in the short term. If you have high blood sugar, a rapid 15-20 minute walk can assist your muscles in using that excess glucose, reducing your blood sugar. I have told clients to try this after meals, and they have noticed drastic changes.

Stay Hydrated with Water:

Image Credit- Healthians Blog

When well hydrated, your kidneys can expel excess sugar in your urine. This straightforward but effective technique can balance the blood sugar level.

These remedies can be beneficial, but they replace a thorough management plan. If you have diabetes or long-term blood sugar problems, you will need to work with your healthcare provider.

Is Michelle Obama really Michael in fact?

Jean-Marie Valheur

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no stranger to them 12h

Is Michelle Obama really Michael in fact?

No, she isn’t. The very fact that we have to discuss it in the first place is incredibly disgusting. Anyway, one piece of “evidence” people come up with is that there are no pictures of a pregnant Michelle Obama. One possible reason for this is deeply person — Michelle Obama has opened up, years ago, about her “difficult journey with IVF to have children”.1]

A lot of couples struggle with fertility issues. Sometimes it’s due to the man, sometimes the woman. Sometimes a woman cannot carry a pregnancy to term for whatever reason — singer Selena Gomez recently mentioned her own fertility struggles and said she can only have children if another woman carries her fetus for her. Is the same true for Michelle Obama? And does she, perhaps, feel uncomfortable about having used a surrogate? Perhaps. Or perhaps she’s just deeply private.

Having seen photos of a young Michelle and Barack Obama and comparing those to the facial features of their daughters, I’m pretty sure they’re the biological offspring of the Obamas. That doesn’t mean, however, that Michelle necessarily carried them herself. That does not make her “secretly a man named Michael”, though. That’s an incredibly dumb take.

Footnotes

[1] 

https://www.theatlantic.com/family/archive/2018/11/michelle-obamas-ivf-story-means-lot-black-women/575824/

What happened to the children of the last Iranian Shah?

Ex Muslim Nabi Asli

 

Posted by 

Neha

 

6h

What happened to the children of the last Iranian Shah? Who did they become?

By the will of Allah, Shah Mohammed Reza from the Pahlavi dynasty had five children. Here is his family photo taken a couple of years before exile. At that time, these people did not yet know that the Islamic revolution would happen in 1979, the Persian monarchy would fall and they would forever have to leave their homeland.

In the exile of the shah, no one needed it and was faced with the fact that no country wanted to accept it. In the end, he and his family managed to get a visa for treatment in America. This caused the capture of the US Embassy in Iran, and Mohammed Reze had to leave in a hurry.

In the end, he died, leaving behind a large family. His relatives did not have to run – with them they captured either 60, or even 100 million. Despite numerous lawsuits by the Islamic Republic, this money was saved. Most of them settled in the United States and those who are alive remain there to this day.

After the expulsion of the empress Farah Diba became a famous socialite in the west. She was passionate about art and fashion, and many artists and couturiers presented gifts to her. To take these women to some important ceremony, Versace once sent a private plane for her.

Of course, she was not loved disinterestedly – Farah wore fashionable things, and that was a good advertisement. In addition to secular parties, she took part in promoting Iranian culture and held numerous charity events. Despite her advanced age, she is still alive.

Younger of daughters Leila at the time of exile was a little girl and her youth went abroad. Therefore, the girl chose an unusual model career for a believing Muslim woman. Success did not gain, but acquired the health problems characteristic of this kind of activity. In addition, as was customary among many colleagues, I got hooked on coke. As a result, she went over with a dose and at the age of 31 she passed away in London. She had no children.

Younger sons Ali Reza educated at Harvard and led Don Juan life, considered one of the most desirable suitors among princes. Which did not stop him from slipping into depression, the reasons for which were said differently: either he could not come to terms with exile, or he could not bear the departure of his sister from life. As a result, he laid hands on himself. After that, he had a daughter.

Farakhnaz, the eldest and daughters from Empress Farah, was always very modest and loved to learn. She received several diplomas at prestigious American universities, including in pediatric psychology. The girl sought to find work in some international social organizations, but she was everywhere refused because of her big name. She is a very restrained person, never appears at public events, and she has no children.

Shahnaz – the eldest of the children of the Shah from his first wife, the Egyptian princess Fawzia. Even in her homeland, she was married twice, first marrying one, then another Iranian ambassador. She also does not like to appear in public and spent her whole life in exile in Switzerland with her three children. True, ten years ago she received Egyptian citizenship, but still remained in Europe. Now she is already eighty – Shahnaz only two years younger than her father’s third wife.

Reza The eldest of the sons of Shah and Farah Diba, along with his mother, is best known, since he is very active in a political and public sense. In exile, he lived with his family in America, and was trained under the US military pilot program. During the Iran-Iraq war, he invited the Islamic government to participate in it as a pilot. But out of fear that this would increase his popularity, the young prince was denied.

Nevertheless, over time, he gained considerable authority among Iranian emigrants. This is a very contact and active person and, as an older man in the Pahlavi dynasty, considers it necessary to restore it in power, headed by himself, but advocates constitutional democratic rule. He has no sons, but three daughters.

Are Banana Chips Fried in Coconut Oil Healthy?

Indrajit's Research Space 5

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INDRAJIT MURMU

 

23h

Are Banana Chips Fried in Coconut Oil Healthy?

Banana chips, often enjoyed as a quick snack, can be made using various cooking oils, with coconut oil being a popular choice. But are banana chips fried in coconut oil truly healthy?

Let’s explore the health aspects of this snack, considering its nutritional value, benefits, and potential downsides to understand if they can fit into a balanced diet.

1. Nutritional Profile of Banana Chips Fried in Coconut Oil

Banana chips are primarily composed of carbohydrates, fiber, and some essential vitamins and minerals. They provide potassium, vitamin C, and magnesium, nutrients that are beneficial for heart health and muscle function (USDA, 2021). However, the nutritional value of banana chips can vary depending on the cooking method, added ingredients, and oil used.

Coconut oil, a key ingredient here, is rich in saturated fats, primarily in the form of medium-chain triglycerides (MCTs), which are metabolized differently compared to other fats. Studies suggest that MCTs may support metabolism and provide a quick energy source (St-Onge & Bosarge, 2008). Yet, frying banana chips can increase their calorie and fat content, which may affect their health benefits.

2. Potential Benefits of Coconut Oil in Banana Chips

Coconut oil brings some health benefits to banana chips, primarily because of its unique fatty acid composition. Research indicates that MCTs may aid in appetite control and enhance fat burning, which could be helpful for weight management when consumed in moderation (Mumme & Stonehouse, 2015). Additionally, lauric acid, a key component of coconut oil, is known for its antimicrobial and anti-inflammatory properties, which can support immune health (Dayrit, 2015).

Another advantage of coconut oil is its relatively high smoke point, which makes it suitable for frying, as it doesn’t produce harmful compounds as quickly as some other oils. This stability is beneficial in preserving the quality of the oil and the food cooked in it, potentially reducing the formation of free radicals, which are harmful to health.

3. Impact on Heart Health

While coconut oil may support weight management and metabolism, its high saturated fat content raises some concerns regarding heart health. Excessive intake of saturated fats can elevate LDL (bad) cholesterol levels, which is linked to an increased risk of heart disease (Mensink, 2016). For this reason, the American Heart Association advises limiting saturated fat intake, particularly in fried foods (AHA, 2017).

However, some studies suggest that coconut oil may raise HDL (good) cholesterol as well, potentially offsetting some negative effects on LDL cholesterol (Neelakantan et al., 2020). Despite this, it’s still essential to enjoy banana chips fried in coconut oil in moderation, as frequent consumption of high-fat, fried snacks can lead to an overall increase in calorie intake and fat, which may affect heart health.

4. Calorie Density and Portion Control

Banana chips are a calorie-dense snack due to both the frying process and the oil absorbed during cooking. A small serving can contain a significant amount of calories and fat, making it easy to overconsume, which could contribute to weight gain. For those looking to enjoy banana chips while maintaining a balanced diet, portion control is essential.

Coconut oil, while beneficial in some ways, adds to this calorie density. According to research in The Journal of Clinical Nutrition, portion size and mindful eating are important in managing calorie intake, particularly when consuming snacks that are high in fat (Livingstone & Pourshahidi, 2014).

5. Banana Chips and Blood Sugar Levels

Bananas are a good source of natural sugars and carbohydrates, providing quick energy. However, when fried, banana chips have a higher glycemic index (GI) due to dehydration and oil, which means they can cause a quicker spike in blood sugar. This may not be ideal for those managing blood sugar levels, like people with diabetes. A study published in Diabetes Care suggests that foods with a high GI can lead to fluctuations in blood sugar, so consuming banana chips in moderation is recommended for those needing to regulate blood sugar (Ludwig et al., 2002).

6. Fiber Content for Digestive Health

Bananas, especially when unripe, contain resistant starch, which acts as a prebiotic, feeding healthy gut bacteria and aiding in digestion. However, some of this resistant starch may be lost during frying. The fiber content in banana chips can help support digestive health, but it’s generally lower compared to fresh bananas. A diet rich in fiber is beneficial for digestive health and can support weight management, according to research in Nutrients (Slavin, 2013).

Healthier Alternatives to Fried Banana Chips

For a healthier twist on banana chips:

• Baked Banana Chips: Baking instead of frying reduces oil content and can make them lower in calories and fat.
• Unripe Banana Chips: Using less ripe bananas can provide more resistant starch, which helps support gut health and has a lower impact on blood sugar.
• Spice Instead of Sugar: For added flavor, consider sprinkling cinnamon or nutmeg rather than adding sugar, reducing unnecessary calories.

Conclusion

Banana chips fried in coconut oil can be enjoyed as an occasional treat, but it’s best to consume them in moderation due to their high calorie and fat content. While coconut oil brings some benefits, including MCTs and stable cooking properties, the high saturated fat content and calorie density may offset some health advantages if eaten frequently. Opting for baked banana chips or controlling portion sizes can allow you to enjoy this snack without compromising health goals.

References

• Dayrit, F. M. (2015). Lauric acid is a medium-chain fatty acid, coconut oil has a unique composition that supports various health benefits. Philippine Journal of Science, 144(2), 157-169.
• Livingstone, M. B., & Pourshahidi, L. K. (2014). Portion size and obesity. The Journal of Clinical Nutrition, 68(2), 906-911.
• Ludwig, D. S., Pereira, M. A., & Kroenke, C. H. (2002). Dietary fiber, weight gain, and cardiovascular disease risk factors in young adults. Diabetes Care, 25(3), 453-458.
• Mensink, R. P. (2016). Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysis. World Health Organization.
• Mumme, K., & Stonehouse, W. (2015). Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics, 115(2), 249-263.
• Neelakantan, N., Seah, J. Y. H., & van Dam, R. M. (2020). The effect of coconut oil consumption on cardiovascular risk factors: a systematic review and meta-analysis of clinical trials. Circulation, 141(10), 803-814.
• Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
• St-Onge, M. P., & Bosarge, A. (2008). Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. American Journal of Clinical Nutrition, 87(3), 621-626.

 

My blood pressure exceeds 140/90 after eating cafe and fast food. Is it normal or do I have hypertension?

Jonas Nyman

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Blood Pressure Expert (1999–present) 18m

My blood pressure exceeds 140/90 after eating cafe and fast food. Is it normal or do I have hypertension?

A blood pressure reading that exceeds 140/90 mm Hg after consuming caffeine and fast food may suggest a sensitivity to these substances, as well as the possibility of elevated baseline blood pressure. Let's break down what this reading could mean and whether it indicates hypertension.

1. Blood Pressure Categories

The American Heart Association (AHA) classifies blood pressure levels as follows:

• Normal: Less than 120/80 mm Hg
• Elevated: Systolic between 120–129 mm Hg and diastolic less than 80 mm Hg
• Hypertension (Stage 1): Systolic between 130–139 mm Hg or diastolic between 80–89 mm Hg
• Hypertension (Stage 2): Systolic of 140 mm Hg or higher or diastolic of 90 mm Hg or higher

Your reading of 140/90 mm Hg falls at the threshold of Stage 2 hypertension. However, this was after consuming coffee and fast food, which can temporarily raise blood pressure.

2. Effects of Caffeine on Blood Pressure

• Caffeine can cause a temporary increase in blood pressure, especially in people who are sensitive to it. This increase is usually short-lived but may be more pronounced in some individuals.
• For people sensitive to caffeine, blood pressure can rise by as much as 5-15 mm Hg shortly after consumption, with the effect generally lasting several hours.
• If you typically don’t consume caffeine, your body might react even more strongly, causing a higher temporary spike.

3. Effects of Fast Food on Blood Pressure

• Fast food is often high in sodium (salt), saturated fats, and processed sugars, all of which can contribute to a temporary spike in blood pressure.
• Sodium, in particular, retains water in the bloodstream, which increases blood volume and, consequently, raises blood pressure.
• The effect of sodium on blood pressure can vary depending on your salt sensitivity, but it generally causes a temporary increase in blood pressure following consumption.

4. What This Means for You

• If your blood pressure only rises above 140/90 mm Hg immediately after consuming caffeine and fast food, but returns to normal later, this could be a sign of transient hypertension induced by certain triggers rather than chronic hypertension.
• However, if you often see elevated blood pressure readings above 130/80 mm Hg (considered Stage 1 hypertension) even without these triggers, you may indeed have hypertension.

5. Diagnosing Hypertension

• To determine if you truly have hypertension, healthcare providers usually require multiple readings over several days or weeks, ideally at different times of the day, including both morning and evening readings.
• For the most accurate assessment, measure your blood pressure at home in a calm state, without stimulants (like caffeine) or high-sodium foods beforehand.

6. Next Steps

• Track Your Blood Pressure: Take measurements regularly, especially in relaxed conditions without recent caffeine or salty food intake.
• Consult a Healthcare Provider: Share your readings with your doctor, especially if you see consistent elevations.
• Lifestyle Adjustments: If hypertension is confirmed, dietary changes (reducing caffeine, sodium, and unhealthy fats) and regular exercise can be beneficial. Avoiding triggers that cause spikes will also help you maintain healthier blood pressure levels.

Summary

In summary, while a post-meal reading above 140/90 mm Hg might be due to caffeine and fast food, it can also signal a potential for hypertension. Consistently elevated readings outside of these contexts would be a more definitive sign of hypertension, which would require management.

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