Simply eating garlic soaked in honey can lower cholesterol in less than 24 hours

As we know, garlic is often a favorite kitchen staple at home. No matter what dish you’re preparing, garlic is almost always included.

The natural vitamins and minerals in pure honey help lower cholesterol levels

But garlic isn’t just for cooking it also offers health benefits. Beyond being juiced or roasted, these benefits can be gained by consuming it raw, especially when soaked in honey.

Within a few hours of eating garlic soaked in honey, your body will start to feel the difference. Garlic contains a compound known as allicin, which has been shown to help lower cholesterol levels, prevent blood clots, and has anti-cancer and antimicrobial properties. It’s low in calories but high in nutrients, including manganese, vitamin B6, vitamin C, selenium, and fiber. These nutrients naturally boost the immune system, helping to fight off infections.

One study found that a daily dose of garlic reduced the incidence of colds by 63% and shortened the duration of cold symptoms by 70%.

On the other hand, pure honey is rich in antioxidants, enzymes, and minerals such as iron, zinc, potassium, phosphorus, magnesium, and selenium. It also contains vitamins B6, thiamin, riboflavin, and niacin. Pure honey not only has a rich flavor but is also packed with nutritional benefits. It has a healthy glycemic index that aids in better digestion. The natural vitamins and minerals in pure honey help lower cholesterol levels, stimulate the body and mind, and make it easier to maintain a healthy weight. Its antibacterial and antioxidant properties make pure honey an excellent remedy for boosting the immune system.

How to Make It: You'll need just 3-4 cloves of garlic, 1 cup of pure honey, and a small jar with a lid. The preparation is simple: fill the jar with garlic cloves, leaving the outer skin on but removing the outermost layer. Pour pure honey over the garlic until it is completely covered, and then close the jar. Let the mixture sit for a few days, either in the refrigerator or at room temperature.

After a few days, you can start consuming it daily. For the maximum health benefits from garlic, it’s best to eat it raw. Heating it can break down allicin, reducing its nutritional value. If you feel the weather changing and it might affect your health, a spoonful of this mixture can help keep illness at bay. To boost your immune system daily, take a spoonful every morning before eating or drinking anything. This will give you more energy and help optimize your overall health. You can also enjoy this mixture by spreading it on toast or using it as a dressing for homemade salads.

Tasty But Not for Overindulgence: These 4 Dishes Can Raise Blood Sugar Levels

Selecting the right-side dishes can help you avoid dangerous spikes in blood sugar levels

Everyday food choices play a crucial role in maintaining health, especially for those with high blood sugar or diabetes.  Selecting the right-side dishes can help you avoid dangerous spikes in blood sugar levels.

But what kind of side dishes contribute to high blood sugar levels?  Here are some that should be avoided.

Side Dishes That Can Raise Blood Sugar Levels

Based on various sources, here are some types of side dishes that can elevate blood sugar levels and why it’s important to limit their consumption.

1. Processed Foods with High Carbohydrates
   Processed side dishes like nuggets, sausages, and canned meats often contain flour or other additives high in carbohydrates. These carbs are quickly digested and converted into glucose, leading to spikes in blood sugar levels. Additionally, processed foods often contain added sugars as preservatives or flavor enhancers, which also contribute to increased blood sugar.

2. Foods Cooked with Sugar or Sweeteners
   Some traditional dishes use sugar or sweeteners in the cooking process, such as soy sauce chicken or stews. While the sweetness adds a distinct flavor, the added sugar can significantly raise blood sugar levels. For those with diabetes or anyone looking to maintain stable blood sugar levels, it’s best to avoid or limit foods cooked with sugar.

3. Low-Fiber Foods
   Side dishes low in fiber, such as red meat without accompanying vegetables, can also cause blood sugar spikes. Fiber helps slow the absorption of glucose into the bloodstream, making it essential to pair protein with high-fiber vegetables. Low-fiber foods allow glucose to enter the bloodstream more quickly, increasing the risk of high blood sugar.

4. High-Fat Foods
   High-fat foods, like fried dishes, can also impact blood sugar levels. Saturated fats in fried foods can cause insulin resistance, a condition where the body can't use insulin effectively to control blood sugar. While fats don't directly raise blood sugar, they can affect how the body regulates it.

Managing blood sugar requires attention to all types of food, including side dishes. Avoiding high-carb, sugary, low-fiber, and high-fat side dishes can help keep blood sugar levels stable.

Opting for healthier alternatives like grilled fish, skinless chicken, and steamed vegetables is a better choice.

Always consult with a doctor or nutritionist when planning your daily menu to maintain good health.  So, those are some side dishes that can raise blood sugar levels.  Don’t overindulge! (*)

7 Coffee Drinking Mistakes That Can Unknowingly Harm Your Health

Drinking coffee has become a daily lifestyle habit, as this beverage is perfect for accompanying your activities. Consuming coffee is believed to be beneficial for health, as long as it's not overdone.

This is because coffee contains caffeine, which has various benefits, one of which is the potential to prevent Alzheimer's. However, poor coffee-drinking habits can also have negative effects on your health.

These habits are often done unconsciously by many people.  Therefore, it's important to pay attention to the habits you should avoid to reduce the risks associated with coffee consumption.

Here an overview of 7 coffee-drinking mistakes that can unknowingly harm your health:

1.  Adding Too Much Sugar

Adding too much sugar to your coffee harm your health

The first mistake that can unknowingly harm your health is adding too much sugar to your coffee.  Excessive sugar is not good for your body.  If you frequently add a lot of sugar to your coffee, it can have a negative impact on your health.

Moreover, too much sugar can increase the risk of diabetes, heart disease, liver disease, and chronic inflammation.  It's better to reduce the a mount of sugar when ordering a drink at a coffee shop.  Even better, avoid adding any sweeteners at all.

2.  Choosing the Wrong Coffee Beans

Another mistake that can unknowingly harm your health is choosing the wrong coffee beans.  The quality of the coffee beans affects the taste of the coffee.  If you use old coffee beans, the taste will be less pleasant.  In addition, old coffee beans can also pose health risks.  Always check the production date to ensure freshness.

3.  Drinking Coffee Before Bed

Drinking coffee before bed can harm your health

Another mistake that can unknowingly harm your health is drinking coffee before bed.  Doing so can make you feel drowsy and lead to headaches or even migraines.  Furthermore, the caffeine in coffee can alter your mood, causing anxiety or sudden feelings of sadness.

4.  Not Drinking Enough Water 

Drinking not enough water can harm your health

Another mistake that can unknowingly harm your health is not drinking enough water.  One effect of coffee is that it can make you urinate more frequently.  Frequent urination can lead to dehydration, which is associated with various negative health effects such as dizziness, fatigue, and cognitive impairment.

Therefore, remember to drink plenty of water throughout the day, especially if you drink coffee regularly.

5.  Drinking Coffee When It's Too Hot

Another mistake that can unknowingly harm your health is drinking coffee when it's too hot.  A study published on PubMed suggests that consuming hot tea, water, or coffee can increase the risk of esophageal cancer.  So, it's better to wait until your drink has cooled down to avoid this risk.

6.  Adding Too Much Creamer 

Too much creamer can have the same negative effects as sugar

Another mistake that can unknowingly harm your health is adding too much creamer.  Like sugar, you need to be careful when pouring creamer into your coffee.  Too much creamer can have the same negative effects as sugar.

You can add just half a teaspoon of creamer.  As an alternative, you can also add a little milk, especially almond milk, to enhance the flavor of your drink.

7.  Overconsumption 

Drinking more than four cups of coffee a day can have a negative impact on your lifespan

The last mistake that can unknowingly harm your health is drinking too much coffee.  One study revealed that drinking more than four cups of coffee a day can have a negative impact on your lifespan.  Make sure not to consume more than four cups.  If you continue to do so, the effects of coffee can deteriorate your health.

These are the 7 coffee-drinking mistakes that can unknowingly harm your health.

Make a habit of drinking this in the morning, it turns out to be effective in lowering high cholesterol

Drinking this in the morning effective in lowering high cholesterol

High cholesterol is one of the main risk factors for heart disease and stroke. Keeping cholesterol levels normal is crucial for long-term health.

In addition to a healthy diet, there are several morning drinks that can effectively help lower cholesterol levels in the blood.

Morning Drinks to Lower Cholesterol

Here are some recommended morning drinks from various sources that you can try to manage your cholesterol:

1. Green Tea
   Green tea is rich in antioxidants, particularly catechins, which are beneficial for heart health. Research shows that green tea can help lower total cholesterol and bad cholesterol (LDL). Drinking a cup of unsweetened green tea every morning can be a healthy habit to keep cholesterol under control. Green tea also helps boost metabolism, which can support weight loss, another factor associated with high cholesterol.

2. Lemon Water
   Lemon water is a simple yet very effective drink for lowering cholesterol. The vitamin C and antioxidants in lemon help prevent plaque buildup in the arteries. Drinking lemon juice in the morning can help cleanse the digestive system and reduce cholesterol levels. For best results, mix the juice of half a lemon with a glass of warm water and drink it right after waking up.

3. Oat Juice
   Oats are known as a good source of soluble fiber, especially beta-glucan, which plays a crucial role in lowering cholesterol. This fiber helps bind cholesterol in the intestines and expel it from the body before it is absorbed into the bloodstream. Making oat juice by blending soaked oats with water can be a delicious and healthy morning drink. You can also add fruits like apples or bananas for extra flavor and nutrition.

4. Avocado Smoothie
   Avocados are rich in healthy fats, especially monounsaturated fatty acids, which have been shown to lower bad cholesterol (LDL) and increase good cholesterol (HDL). Making a smoothie with a mix of avocado, spinach, and low-fat milk can be a nutritious breakfast option that also helps manage cholesterol. Drinking an avocado smoothie in the morning can provide enough energy to start your day while also supporting your heart health.

5. Pomegranate Juice
   Pomegranate is an excellent source of antioxidants, particularly polyphenols, which help lower cholesterol and prevent the oxidation of bad cholesterol (LDL). Fresh pomegranate juice without added sugar is a great morning drink for lowering cholesterol. Drinking a glass of pomegranate juice in the morning can help improve heart health and reduce the risk of cardiovascular disease.

Incorporating healthy morning drinks into your routine can be an effective way to lower cholesterol levels and maintain heart health. Green tea, lemon water, oat juice, avocado smoothies, and pomegranate juice are some options you can try to help manage cholesterol.

It’s also important to combine these drinks with a balanced diet and an active lifestyle for optimal results. (***)

5 Drinks That Help the Body Burn Fat Effectively

Drinks That Help the Body Burn Fat Effectively

A person’s appearance and confidence can be negatively impacted by body fat growth, which can also lead to a number of ailments. Stress, inactivity, and an unhealthy lifestyle are the main causes of accumulated fat. Untreated excess fat can lead to the development of chronic illnesses like diabetes, heart disease, and cholesterol.

You might try ingesting the healthy drink options below to aid in the breakdown of fat. These beverages work well to reduce body fat.

1.  Milk

If you’re aiming to reduce your body fat and weight, milk is the beverage to have.

Milk provides a balanced protein and carbohydrate content in addition to calcium. Both help you feel fuller for extended periods of time and regulate steady blood sugar levels, which lessens your appetite for harmful snacking.

According to a meta-analysis published in the Journal of Nutrients, drinking milk while following a low-calorie diet can significantly lower body weight and fat percentage (eat this not that).

Select milk that is high in protein, vitamins, and minerals, like skim milk or one percent milk.

2.  Grapes Juice 

Because grapes are abundant in antioxidants, fiber, potassium, and vitamin C, drinking pure grape juice without any other components can aid in fat burning.

In 2015 study published in the International Journal of Obesity reported that resveratrol was purportedly present in grapes. a polyphenolic substance that changes white fat, which stores calories, into brown fat, which burns calories.

Furthermore, because grape juice lowers LDL (low-density lipoprotein), or bad cholesterol levels, it can also lower the risk of heart disease, according to a 2020 National Institutes of Health publication.

Dietitians at the Langone Medical Center in New York advise taking grape juice in the evening before bed in order to reap its substantial benefits.

3.  Water with lemon

By consuming lemon water, one can improve their metabolism, stay hydrated, and reduce their body weight.  Lemon polyphenol chemicals can aid in weight loss and fat reduction, according to a 2008 National Institutes of Health study that examined the effects of polyphenols on obese rats on a high-fat diet.

Lemon water is really simple to make. All you have to do is cut a half a lemon into halves and squeeze it into eight ounces, or roughly 200 milliliters (mL).

Add cucumber slices, strawberries, and fresh mint leaves to give it a more vibrant flavor.

4.  Chamomile Tea

Chamomile tea isn’t just for relaxation; it’s also a great fat-burning drink. Research published in 2014 found a connection between chamomile and reduced blood sugar levels and weight. Here’s why it’s beneficial:

• Blood Sugar Regulation: Chamomile tea may help stabilize blood sugar levels, which is essential for weight management
• Detoxification: The calcium, potassium, and flavonoids in chamomile assist in removing toxins and excess water from the body, helping to combat bloating

Enjoy your chamomile tea either hot or cold but avoid adding sweeteners to maximize its benefits.  In addition to calming anxiety and reducing tension, chamomile tea is a wonderful beverage for burning fat.  A journal study published in 2014 by the National Institutes of Health revealed a link between chamomile and lower blood sugar and weight.

Furthermore, chamomile tea’s calcium, potassium, and flavonoid concentration can assist the body rid itself of toxins and extra water, which can aid with bloating.  The advantages of chamomile are unaffected by the temperature at which this tea is brewed. But be careful not to include any sweeteners.

5.  Ginger Tea

Ginger tea is another excellent fat-burning option. Here’s why ginger deserves a spot on your beverage list:

• Gingerol and Shogaol: Ginger contains compounds called gingerol and shogaol, which stimulate activities that indirectly aid in reducing body mass
• Anti-Obesity Effect: A meta-analysis from 2018 showed that ginger has a significant impact on weight loss and the breakdown of belly fat
• Blood Sugar Balance: Gingerol can help balance blood sugar levels, a key factor in successful weight loss

Whether you enjoy it as a warm cup of tea or a refreshing iced version, ginger tea can be a flavorful addition to your fat-burning routine.  In addition to chamomile tea, ginger tea is regarded as a useful beverage for burning fat. Gingerol and shogaol are two types of chemicals found in ginger.

Both substances work to encourage bodily processes that obliquely contribute to weight loss.

Furthermore, a 2018 National Institutes of Health meta-analysis revealed that ginger significantly affects weight loss and the breakdown of abdominal fat.

Additionally having an anti-obesity impact, the gingerol molecule in ginger can expedite the large intestine’s meal digestion process. Gingerol has been shown in several studies to help regulate blood sugar levels. A stable blood sugar level is essential for losing weight.

Remember, these drinks work best when combined with a healthy diet and regular exercise. Cheers to your wellness journey! 😊🍹 .

Sample Diet Menu to Lose 10 Kg with Healthy Recipes for 3 Meals a Day

The diet plan is known to effectively help lose up to 10 kg

Have you heard about the military diet plan?  This diet is designed to boost metabolism by reducing calorie intake and eliminating fat.  The diet plan is known to effectively help lose up to 10 kg if followed consistently for four days each week.

Curious about what the military diet looks like?  Here’s a sample military diet menu for a week.

For beginners, it's advisable to consult a nutritionist before starting this diet.  Doing so will help you achieve better results and ensure the diet is safe for your health.

Here’s an example of a military diet menu to help lose 10 kg:

Day One

• Breakfast: A cup of coffee or hot tea, one slice of toast (whole wheat is better), 2 tablespoons of peanut butter, and half a grapefruit.
• Lunch: A cup of coffee or hot tea, one slice of toast, and half a cup of tuna.
• Dinner: About 85 grams of meat (boiled or steamed), one cup of green beans, half a banana, a small apple, and one cup of vanilla ice cream.

Day Two

• Breakfast: One slice of toast (wholegrain is better), one boiled egg, and half a banana.
• Lunch: One boiled egg, 5 saltine crackers, and one cup of cottage cheese.
• Dinner: 2 hot dogs without buns, half a cup of carrot juice, one cup of broccoli, and half a banana.

Day Three

• Breakfast: 5 saltine crackers with a slice of cheddar cheese and a small apple.
• Lunch: One slice of toast (wholegrain is better), and one egg (a light lunch).
• Dinner: One cup of tuna, half a banana, and one cup of vanilla ice cream.

On the fourth day, you can eat normally but be sure to control your calorie intake according to your age and weight.  It’s important to manage your intake of sugar, salt, and fat in every meal.  For best results, follow this diet plan every week.

7 Benefits and Advantages of Boiled Eggs

Boiled eggs are a valuable source of essential nutrients

Boiled eggs are a common food consumed daily. Not only are they easy to prepare, but they also contain a comprehensive range of nutrients, making them an excellent choice for regular consumption. According to the U.S. Department of Agriculture and The Dietary Guidelines for Americans, boiled eggs are a valuable source of essential nutrients, particularly for adults. These include protein, carbohydrates, fats, iron, vitamins, calcium, and other minerals. To learn more, take a look at the various benefits and advantages of boiled eggs below.

Complete Benefits of Boiled Eggs

1. Reduces the Risk of Heart Disease.  Consuming boiled eggs 1-2 times a week can lower the risk of heart disease. The omega-3 content in boiled eggs helps reduce levels of bad cholesterol (LDL), which is crucial for maintaining heart health. It’s no surprise that many nutritionists and doctors recommend boiled eggs, especially for those with a history of heart disease.

2. Aids in Weight Loss.  If you’re on a diet, boiled eggs can be an effective part of your meal plan. Many athletes, particularly bodybuilders, eat egg whites regularly to maintain body weight and strength. Eggs are a rich source of protein, which keeps you full for longer and prevents overeating. This protein also helps build muscle mass, allowing your body to become more toned without excess fat. For the best results, balance boiled egg consumption with regular exercise to maximize your weight loss efforts.

3. Supports Brain Health.  Boiled eggs aren’t just good for your heart and weight—they also support brain health. One important nutrient in boiled eggs for brain function is choline. This compound is part of the B vitamin group and is essential for maintaining brain health. Choline helps the brain form cell membranes and increases the production of signaling molecules in the brain.

4. Boosts Immune System.  Boiled eggs also help boost your immune system, making you less susceptible to illness. If you’re feeling under the weather, especially during unpredictable weather conditions, it’s highly recommended to eat healthy foods like boiled eggs. The protein and minerals, including vitamins found in boiled eggs, help the body build resistance to diseases. Vitamins A and B12, along with selenium, play key roles in supporting the immune system. During the current pandemic, foods that boost immunity are crucial, so be sure to include boiled eggs in your weekly diet.

5. Promotes Tissue Formation.  The protein in boiled eggs also aids in tissue formation, hormone production, and wound healing. Adequate protein intake ensures a smooth metabolism, maintaining energy reserves. Well-maintained body tissues will naturally contribute to better overall health.

6. Improves Eye Health.  Not many people know that consuming eggs can help maintain eye health. The vitamin A and beta-carotene in egg yolks play a role in preserving eye health. Additionally, boiled eggs contain antioxidants like lutein and zeaxanthin, which protect your eyes from sunlight and its harmful effects. These antioxidants also help reduce the risk of cataracts and macular degeneration.

7. Prevents Preeclampsia in Pregnant Women.  Preeclampsia in pregnant women is a high-risk condition that can sometimes be fatal. Fortunately, one of the benefits of boiled eggs is their ability to help prevent preeclampsia. Preeclampsia occurs when a pregnant woman experiences high blood pressure and protein in her urine. This condition can be prevented by eating boiled eggs, which contain choline, a compound beneficial for preventing preeclampsia during pregnancy.

Besides these benefits, boiled eggs offer many other health advantages, such as providing energy reserves, strengthening bones, and reducing the risk of osteoporosis. To maximize these benefits, it’s highly recommended to consume fresh, high-quality eggs.

Beware of These 8 Everyday Habits That Can Trigger Kidney Disease

Caring for healthy kidneys

Kidney disease can impair the kidneys' ability to clean and filter waste or toxins from the blood. Alarmingly, many young people today are experiencing kidney failure, often due to their daily lifestyle choices. Here are eight habits that can lead to kidney disease, as highlighted by the National Kidney Foundation:

1. Eating a Lot of Processed Foods Processed foods are high in sodium and phosphorus. Individuals with kidney disease must limit phosphorus in their diet. Research suggests that high phosphorus intake can also harm those without kidney disease, potentially causing kidney and bone disorders.

2. Lack of Water Intake The Ministry of Health recommends drinking 8 glasses of 230 ml water daily, totaling 2 liters. Proper hydration helps the kidneys clear sodium and toxins from the body, and it’s also a key method to prevent the formation of painful kidney stones.

3. Staying Up Late Habitual late nights can negatively impact health, including kidney function. A good night's sleep is crucial for overall health, as the kidneys’ function is regulated by the sleep-wake cycle, which helps coordinate their workload over 24 hours.

4. Consuming Too Much Meat Eating large amounts of meat produces acid in the blood, which is harmful to the kidneys and can lead to a condition called acidosis. Acidosis occurs when the kidneys cannot eliminate acid quickly enough. While animal proteins are necessary for body growth and repair, a balanced diet with vegetables and fruits is essential.

5. Eating Excessively Salty Foods High salt intake can raise blood pressure, leading to kidney disease. It’s recommended to season food with spices as alternatives to salt. Over time, this can help reduce the reliance on added salt in your diet.

6. Consuming Too Many Sweets Sugar contributes to obesity, increasing the risk of high blood pressure and diabetes, the main causes of kidney disease. Be cautious of hidden sugars in processed foods and drinks. Avoid items like breakfast cereals and white bread, which often contain refined sugars, and always check ingredients on packaged foods.

7. Drinking Alcohol Excessively Regular heavy drinking can lead to chronic kidney disease. Excessive alcohol consumption is defined as more than 4 glasses a day. Heavy drinkers who smoke have an even higher risk of kidney problems, being about 5 times more likely to develop chronic kidney disease compared to non-smokers and those who do not drink excessively.

8. Smoking Smoking is not only linked to lung and heart disease but also to kidney disease. Smokers are more likely to have protein in their urine, an indicator of kidney damage.

Adopting healthier lifestyle choices can significantly reduce the risk of kidney disease and promote overall well-being.

10 Food Recipes to Strengthen Bones and Prevent Osteoporosis

Some recipes that can help strengthen bones and prevent osteoporosis

Did you know? Nutrition throughout life plays a crucial role in building and maintaining strong bones. Here are some recipes that can help strengthen bones and prevent osteoporosis.

Bones need nutrients to grow and sustain their growth. A bone-healthy diet can be an effective strategy to prevent ongoing bone loss.

This diet should be part of an overall healthy lifestyle that includes exercise and optimal levels of calcium and vitamin D.

Here are a few recipes you can try to help strengthen your bones and prevent osteoporosis:

1. Pressure-Cooked Milkfish

Ingredients:

• 2 medium-sized milkfish
• Rough spices:
  • 2 thin slices of galangal
  • 2 bay leaves
  • 1 stalk of lemongrass, crushed
  • 2 kaffir lime leaves
• Ground spices:
  • 4 cloves of garlic
  • 2 shallots
  • 1 cm turmeric
  • 1 cm ginger
  • 1 tsp coriander
  • 2 candlenuts
  • 1 red chili
  • Salt to taste

Instructions:

1. Clean the milkfish, remove the innards, and rinse thoroughly.
2. Coat the fish with the ground spices, inside and out, and let it marinate.
3. Prepare a pressure cooker, lining the bottom with paddy stalks or leaves, and arrange some of the rough spices. Place the marinated fish on top, and sprinkle with the remaining rough spices. Add enough water (about half to one glass). Cook for 60-90 minutes.
4. Serve by frying or cutting into pieces. Dip in beaten egg before frying.
5. Serve with spicy sambal.

2. Anchovy with Eggplant

Ingredients:

• 100 grams of anchovies
• 1 purple eggplant, halved and chopped
• 5 green tomatoes, each cut into 4 parts
• Oil for frying the anchovies and eggplant

Spices:

• 3 green chilies
• 2 cloves of garlic
• 2 shallots
• Salt to taste
• 1 tbsp oil

Instructions:

1. Fry the anchovies until crispy. Set aside.
2. Lightly fry the eggplant, ensuring it doesn't absorb too much oil. Set aside.
3. Coarsely crush the spices and sauté them in oil. Once cooked, add the green tomatoes and let them soften slightly. Then, add the eggplant and anchovies, stir, and remove from heat.

3. Fried Anchovy and Peanut Sambal

Ingredients:

• 100 grams of anchovies
• 100 grams of peanuts
• Oil for frying

Spices:

• 1 red chili, thinly sliced
• 2 shallots, thinly sliced
• 1 clove of garlic, thinly sliced
• 1 stalk of lemongrass, crushed
• 1 slice of galangal
• 1 bay leaf
• 25 grams of palm sugar
• 1 tbsp tamarind water
• 1 tbsp water
• Salt to taste
• 1 tbsp oil for sautéing

Instructions:

1. Fry the anchovies and peanuts until crispy. Set aside.
2. Sauté the sliced chili, shallots, garlic, lemongrass, galangal, and bay leaf until fragrant. Add the tamarind water, water, salt, and sugar, stirring until it thickens slightly. Finally, add the anchovies and peanuts, and stir well.

4. Spicy Fried Dried Fish

Ingredients:

• 100 grams of dried fish
• Oil for frying

Spices:

• 3 red chilies, coarsely crushed
• 2 cloves of garlic
• 2 shallots
• 1 piece of tamarind
• Salt to taste
• Oil for sautéing

Instructions:

1. Fry the dried fish until crispy. Set aside.
2. Sauté the spices in oil until fragrant, adding a tablespoon of water if needed to avoid dryness.
3. Mix the spices with the fish just before serving to keep the fish crispy.

5. Spicy Sardine Recipe

Ingredients:

• 1 can of sardines
• 1 red tomato, quartered
• 4 small green tomatoes, quartered
• 1 tbsp ginger, thinly sliced
• 1 egg
• 10 whole bird’s eye chilies
• 50 ml broth
• Oil for frying

Ground Spices:

• 3 cloves of garlic
• 3 shallots
• 2 red chilies
• A pinch of salt
• 1 tsp sugar
• 1 tbsp oil for sautéing

Instructions:

1. Drain the sardines from their sauce and set aside.
2. Dip the sardines in beaten egg and fry them in hot oil. Set aside.
3. Sauté the ground spices and ginger until fragrant. Add the red and green tomatoes, stirring in the broth and sardine sauce from the can. Let it boil before adding the fried sardines.

6. Aceh-Style Cooked Anchovies

Ingredients:

• 200 grams of anchovies, washed
• 5 green chilies, coarsely sliced
• 5 small eggplants, quartered
• 2 tbsp grated coconut
• 3 tbsp water

Ground Spices:

• 1 cm turmeric
• 4 red chilies
• 4 bird’s eye chilies
• 2 tsp coriander
• 4 cloves of garlic
• 4 shallots
• 6 pieces of betel tamarind
• Oil for sautéing

Instructions:

1. Sauté the ground spices with the grated coconut.
2. Add the anchovies to the sautéed spices, stir until half-cooked, then add water.
3. Finally, add the green chilies and eggplant, cooking until the eggplant and chilies soften.

7. Stir-Fried Kailan with Beef

Ingredients:

• 250 grams of baby kailan, roughly chopped
• 100 grams of beef, thinly sliced
• 1 tbsp cornstarch
• 1 tbsp sweet soy sauce
• 1 tbsp butter for sautéing the beef

Spices:

• 4 cloves of garlic, crushed
• 2 cm ginger, julienned
• 1/2 tsp ground pepper
• 1 tbsp oyster sauce
• 1 tbsp sesame oil
• 1/2 tbsp soy sauce
• 1 tsp sugar
• A bit of broth
• 2 tsp cornstarch, dissolved in 1 tbsp water

Instructions:

1. Boil the kailan stems until slightly tender, then add the leaves and cook until wilted. Drain and set aside.
2. Marinate the beef in sweet soy sauce for 20 minutes, then coat with cornstarch and sauté in butter for about 5 minutes. Set aside.
3. Sauté the garlic and ginger in sesame oil until fragrant, then add broth, pepper, oyster sauce, soy sauce, and sugar, bringing it to a boil.

8. Stir-Fried Spinach with Scallops and Shrimp

Ingredients:

• 400 grams of spinach
• 100 grams of scallops or shrimp, peeled and deveined

Spices:

• 6 cloves of garlic, crushed
• 1/2 tsp ground pepper
• Salt to taste
• A bit of sugar
• 3 tbsp sesame oil for sautéing

Garnish:

• 1 tbsp toasted sesame seeds

Instructions:

1. Sauté the garlic in sesame oil until fragrant, then add the scallops/shrimp and cook until done.
2. Add the spinach and continue sautéing until the spinach wilts. Season with pepper, salt, and sugar, and mix well.
3. Serve with a sprinkle of toasted sesame seeds.

9. Steamed Fresh Anchovies

Ingredients:

• 150 grams of fresh anchovies
• 150 grams of grated coconut
• 50 grams of petai (stink beans)
• 10 whole bird’s eye chilies
• 1 red chili, thinly sliced
• 5 kaffir lime leaves, thinly sliced
• Banana leaves for wrapping

Ground Spices:

• 2 cloves of garlic
• 3 shallots
• 1 cm aromatic ginger
• 1 red chili
• 1 tsp roasted shrimp paste
• Salt and palm sugar to taste

Instructions:

1. Mix the ground spices with all the ingredients, except for the banana leaves.
2. Take a banana leaf, place one piece of bay leaf on top, then add 2-3 tbsp of the mixture. Wrap it up and steam for 30 minutes.
3. Serve hot.

10. Spicy Water Spinach Salad

Ingredients:

• 4 small bundles of water spinach
• 50 grams of fried peanuts
• 1 lime, halved

Ground Sambal:

• 4 red chilies
• 5 bird’s eye chilies
• 4 candlenuts
• 2 tsp shrimp paste
• Salt to taste
• Oil for sautéing

Instructions:

1. Sauté the sambal ingredients until fragrant, adding a bit of water. Remove from heat, then squeeze in the lime juice.
2. Clean and cut the water spinach, then blanch it briefly to keep the color vibrant. Drain and set aside.
3. Arrange the water spinach on a plate, drizzle with sambal, and sprinkle with fried peanuts.

These recipes are excellent options to include in your diet to strengthen your bones and prevent osteoporosis. Happy cooking!

How Many Calories Are Burned While Walking? Here’s the Explanation

How to Burn More Calories While Walking

Walking is an enjoyable and easy form of exercise that offers significant benefits for both physical and mental health.

This type of physical activity can be done outdoors, indoors, or on an inclined treadmill to increase calorie burn.

According to Health, for overall health and disease prevention, the Physical Activity Guidelines for Americans recommend that adults engage in the following amounts of physical activity:

150 minutes of moderate-intensity physical activity, 75 minutes of high-intensity aerobic activity, or an equivalent combination each week.

Calories Burned

The average number of calories burned while walking varies depending on factors such as body weight, walking speed, and the distance covered.

For example, an average person weighing 140 pounds burns about 64 calories per mile while walking at a moderate pace of 2.8 miles per hour (mph). Meanwhile, a person weighing 200 pounds burns about 87 calories at the same pace and distance.

Age and the type of terrain (such as flat pavement versus hills) can also affect the total number of calories burned.

Speed, Weight, and Distance Factors

Your walking speed, distance, and body weight determine how many calories you burn while walking.

The Compendium of Physical Activities, a resource used by many researchers to estimate and classify the energy cost of human physical activities, lists various walking speeds that can be used to calculate overall calorie burn.

According to this classification, a person weighing 170 pounds burns approximately 80 calories by walking one mile at a slow pace (2.0 mph), 74 calories at a moderate pace (2.8 mph), 83 calories at a brisk pace (3.5 mph), or 91 calories at a very fast pace (4 mph).

You can adjust your speed and distance over time depending on your fitness goals. For example, if you're new to walking as a form of exercise and want to progress to a brisk walk, it’s recommended to start slowly and gradually increase your steps and speed over time.

How to Burn More Calories While Walking

If you want to boost calorie burn while walking, several effective methods and tips can help, including:

• Walking at a faster pace burns more calories compared to walking at a slow or moderate pace.
• Walking uphill or increasing the incline on a treadmill. Compared to walking on flat surfaces, walking on hills or an inclined treadmill requires more energy, burning more calories.
• Taking the stairs whenever possible. Climbing or descending stairs increases your overall steps, which helps burn more calories.
• Adding intervals of sprinting or jogging into your walk will significantly boost your speed and result in more calories burned.
• Try to walk more throughout your day. Walk to the store or during lunch instead of driving.
• Listening to your favorite music while walking can increase your intensity and make walking more enjoyable.

Another simple way to burn more calories and increase your steps throughout the day is by standing up more often. Try pacing around your home while talking on the phone. The muscles in your back and legs will work harder to burn more calories over time. ***

How to Follow the Boiled Egg Diet for Weight Loss, Achieving a Slim and Healthy Body

Boiled egg is good source of vitamin A, D, Calcium and iron

There are many types of diets that can be tailored to individual preferences, needs, and goals.  Certain types of diets not only focus on reducing calories but also emphasize specific foods.  For example, the Mediterranean diet focuses on the consumption of staple foods like fruits, vegetables, whole grains, nuts, olive oil, and protein from fish and chicken.

Then there's the keto diet, also known as a low-carb, high-fat diet.  Other types, like "fad diets," are short-term diet programs that focus on reducing calorie intake while neglecting nutritional balance.

These diets typically involve limited or unusual food choices and claim to provide quick weight loss solutions.  One unique approach to dieting that has gained popularity on social media is the boiled egg diet.  This diet is claimed to help with rapid weight loss.

To learn more about what the boiled egg diet is and how it can benefit weight loss, here's what Deseret News has to say:

What is the Boiled Egg Diet?

The boiled egg diet is a weight loss plan where meals primarily consist of boiled eggs.  However, despite its name, this diet does not solely consist of eggs.  It includes a combination of boiled eggs, metabolism-boosting fruits, low-carb vegetables, and lean proteins.  According to a book review on Barnes and Noble, this diet aims to help individuals lose weight within just two weeks.

Boiled Egg Diet Guidelines

A typical daily meal plan on the boiled egg diet resembles a low-carb eating pattern:

• Breakfast: At least two boiled eggs and one piece of fruit (with the option to include low-carb vegetables or protein).
• Lunch and Dinner: Eggs or lean protein and low-carb vegetables.

According to Eating Well, other foods and beverages allowed on this diet include:

• Calorie-free drinks
• Lean meats
• Non-starchy vegetables
• Low-carb fruits
• Fats and oils
• Herbs
• Spices

"This is a low-calorie, low-carb version of a diet that will enhance weight loss but is not sustainable in the long term and does not provide our bodies with balanced nutrition," says nutritionist Erin Palinski-Wade.

Nutritional Information of Boiled Eggs

A large boiled egg typically contains the following nutrients:

• Calories: 78
• Total Fat: 5 grams
• Saturated Fat: 2 grams
• Cholesterol: 187 milligrams
• Sodium: 62 milligrams
• Carbohydrates: 1 gram
• Sugar: 1 gram
• Protein: 6 grams

Boiled eggs are also a good source of vitamin A, vitamin D, calcium, and iron, which are beneficial for overall health.

Healthy Diet! Low in Calories and Rich in Nutrients

 

Healthy Diet, Low in Calories and Rich in Nutrients

Maintaining a healthy body requires a balanced diet and proper nutritional intake. A healthy and balanced diet forms the foundation for overall health, involving a variety of foods in the right proportions and mindful consumption of food and beverages to achieve and maintain a healthy weight. Although diet and nutrition are often seen as separate, they work together to ensure the body gets all necessary substances for optimal function.

Nutrition: The Basis of Body Health

Nutrition refers to the various substances needed by the body for optimal growth, development, and function. Nutrients are generally divided into two main groups: macronutrients and micronutrients.

1. Macronutrients

   • Carbohydrates provide the energy needed for daily activities.
   • Proteins are essential for building and repairing body tissues.
   • Fats play an important role in optimal bodily function, serving as a source of energy reserves.

2. Micronutrients

   • Vitamins and minerals are required in smaller amounts but are crucial for maintaining overall health. They aid in metabolism, support the immune system, and ensure the proper functioning of various organs.

Functions of Nutrition in Maintaining Health

1. Growth and Development: Nutrients provide the fuel necessary for cell growth and development, especially during periods of growth.
2. Energy: Carbohydrates, proteins, and fats are the body's main energy sources. Proper nutrition ensures optimal energy levels for daily activities.
3. Weight Maintenance: A balanced nutrient intake helps maintain a healthy and ideal weight.
4. Mental Health: Nutrition supports mental health, mood stability, and reduces the risk of mental disorders.
5. Disease Prevention: A nutrient-rich diet can lower the risk of diseases such as heart disease, diabetes, and certain cancers.
6. Quality of Life: Adequate and balanced nutrition contributes to a longer, healthier life and overall improved quality of life.

Different Types of Diets

Various diets have emerged, each with different approaches:

1. Keto Diet: Emphasizes high fat and protein intake with low carbohydrates to induce ketosis, where the body burns fat for energy.
2. Atkins Diet: Focuses on controlling carbohydrate intake while increasing fat consumption to boost metabolism and fat burning.
3. Mediterranean Diet: Centers on healthy foods like vegetables, fruits, nuts, and unsaturated fats, with minimal red meat.

Nutrient-Rich, Low-Calorie Foods for a Healthy Diet

Here are some foods that provide essential nutrients while being low in calories:

1. Eggs: Rich in protein and low in calories, with one egg providing 72 calories and 6 grams of protein.
2. Potatoes: Boiled or baked potatoes are high in fiber and protein, offering around 161 calories per medium-sized potato.
3. Chicken Breast: Skinless chicken breast is a low-fat protein source with 100 calories per 85 grams, providing niacin, selenium, and vitamin B12.
4. Berries: Blueberries, raspberries, and blackberries are low in calories and high in antioxidants, vitamins, and minerals.
5. Watermelon: High in water and low in calories, with 46 calories per 125 grams.
6. Cod: A lean fish that provides protein with less than 70 calories per 85 grams.
7. Shrimp: A tasty, low-calorie protein source with 26 calories per four large shrimp.
8. Green Beans: Rich in fiber, minerals, and vitamins, with 44 calories per cup.
9. Spinach: A low-calorie vegetable rich in beta carotene and iron, with 16 calories per 100 grams.

In addition to choosing low-calorie, nutrient-rich foods, regular exercise is essential. Exercise helps build muscle and facilitates weight loss. Consult with a doctor to ensure your diet is well-balanced and tailored to your needs.***

5 Foods That Can Help Clean Arteries and Reduce the Risk of Heart Attacks and Strokes

Cholesterol inhibiting blood flow in arteries

Arteries are crucial to maintaining overall health as they carry oxygen-rich blood throughout the body. The condition of your arteries significantly impacts your body's overall health. One major concern is clogged arteries, which obstruct blood flow and are often caused by plaque buildup from fatty substances.

If not addressed, this can lead to serious heart issues, including heart attacks, strokes, and other cardiovascular diseases. Fortunately, certain foods can naturally help 'cleanse' the arteries.

According to NDTV health, here are some of the foods that promote arterial health:

1. Nuts

   Nuts offer numerous health benefits, particularly for heart health. Almonds and cashews, for example, are rich in magnesium, which helps prevent artery buildup. Additionally, nuts are satisfying and energy-dense. A daily handful can contribute to better arterial health. 

   

   Almonds can improve heart health and lower cholesterol

2. Olive Oil

   Olive oil is one of the healthiest oils available, rich in healthy fats. It's beneficial for cooking or as a salad topping, and it can help maintain heart health while reducing the risk of cardiovascular disease.

3. Turmeric

   Turmeric is a spice with powerful medicinal properties, particularly its anti-inflammatory effects, which can help reduce damage to artery walls and decrease the deposition of fat. Incorporating turmeric into your daily diet can contribute to better arterial health. 

   

   Sour turmeric drink

4. Oranges

   Oranges, rich in vitamin C and antioxidants, are excellent for both heart and arterial health. Other good sources of vitamin C include lemons, grapes, and kiwi.

5. Fatty Fish

   For healthy arteries, consuming foods rich in healthy fats is essential. Fatty fish, known for being a great source of omega-3 fatty acids, is particularly beneficial for heart health. 

   

   Benefits of consuming salmon rich in omega 3