Monthly Archives: January 2017

This Include Dairy Products in Your Daily Diet

Dairy products include milk and everything made from milk. This milk may be from a mammal, like cow, coat and buffalo. A processing process in involved in order to improve the shelf life of the products, and the process is called a dairy factory.

Some of the commonly consumed dairy products include following:

  • Milk
  • Cottage cheese (Paneer)
  • Cheese (like – Mozzarella, Cheddar, Feta etc.)
  • Buttermilk
  • Cream
  • Yogurt
  • Butter
  • Condensed milk
  • Sour cream
  • Ice cream, and others.

There is a huge debate as whether to include dairy products in daily food or not? Nutritionists suggest that these products are a rich source of calcium and protein. But, remember not to include ice creams as a rich of these nutrients. A number of Vitamins and minerals are also provided by the milk derivatives and that provide a great reason to include these food products in daily diet.

  • Protein: required for body growth and repair of cells/ tissues.
  • Iodine: needed by thyroid gland and helps in regulating metabolism rate.
  • Vitamin A: required for maintaining good eyesight and healthy immune system.
  • Vitamin B12: required for the production of healthy cells.
  • Vitamin C: helps in the formation of healthy connective tissues.
  • Calcium: needed for normal bone growth and strength.
  • Phosphorous: required for energy release.
  • Magnesium: required to facilitate normal muscle function.
  • Riboflavin: needed for healthier skin.

Dairy products are essential for maintaining good bone health

These products are rich in calcium, which is required to facilitate bone growth and development. During childhood when the bone development process is at the peak, it is highly essential to be included in the diet of children. For the same reason, it is also essential for expecting mothers. Early and adequate intake of calcium helps to prevent bone problems like osteoporosis. For old age people, it is essential to keep the bone healthy. Calcium from dairy sources is far more healthy and better than those taken in the form of supplements. Therefore, including dairy products in diet of all age groups is quite essential.

Dairy products do not promote obesity

A healthy and well-balanced diet does not promote obesity. A healthy diet is incomplete without a glass full of milk. It is mere a misconception that the regular intake of dairy products can lead to obesity and fat deposit. However, some studies have found that including milk in diet is essential to eat healthy, and it doesn’t promote obesity. The key is to eat everything in moderation. Milk is not rich in fat – Whole milk has around 4% fat, semi-skimmed milk 1.7%, and skimmed milk has around 0.3% fat. Cheese may contain high amount of fat, but when consumed in moderation, it can be a rich source of protein and calcium.

Fortified dairy products

Nowadays, technology has made it possible to provide milk, yogurt and other dairy products in Vitamin D fortified packaging. Vitamin D aids in calcium absorption and makes dairy products a lot healthier to eat. Calorie conscious people can make good use of low fat products and enjoy a balanced diet.

Best Things about Magnesium Goodness for the Body

We all know that vitamins and minerals are essential for our body to stay healthy. Besides calcium, zinc, and potassium, magnesium is extremely critical in nutrition and is essential for over 300 biochemical reactions in the human body. In this post, we will talk about the significance of magnesium, along with the natural sources and other things that matter.

Significance of Magnesium:

Magnesium is vital for transmission of different nerve impulses and helps in regulating the temperature of the body. It also helps in maintaining the natural energy in the body and is vital for bones and teeth. Health experts have time and again emphasized on the significance of having magnesium, zinc, potassium and calcium in the diet. Besides being vital for the different functions of the body, magnesium also helps in absorption of calcium too. Women should focus on the intake of this mineral, as it helps in keeping osteoporosis away and can offer relief with menopause symptoms. It is known to aid with common premenstrual symptoms. Magnesium also helps in protein synthesis in the body and can help in absorption of other minerals. It works wonders on the muscles and can also reduce the impact of common health issues such as hypertension, sleep disorders and headaches related to migraines. People do not ensure enough intake of magnesium have a greater risk of type-2 diabetes.

The Best Sources of Magnesium:

You don’t need to rely on supplements, as long as you have enough of magnesium-rich foods each day. The mineral is found abundantly in some of the typical leafy greens, including kale and Swiss chard. It is also found in most of the nuts and seeds, including sesame seeds, pine nuts, cashews, and almonds. If you love fish, you can increase your intake of mackerel, which is rich in the mineral, besides other options include tuna. Vegetarians can go for soybeans, white beans, and French beans, along with foods like avocados. Some people also claim that switching to vitamin enhanced water can also offer excellent benefits. Alkaline water or natural spring water has added minerals including magnesium and calcium, which provides a natural energy boost to the body and may help in improving the bodily functions.

What Else to Know?

First things first, don’t run behind supplements right away, unless suggested by your doctor. Magnesium supplements may be advised in some cases, but only after your physician has run a few tests and checked other aspects. Healthy adults can get their share of the mineral from natural foods easily. Just make sure that you eat foods, mainly fishes, veggies and fruits that are high in mineral content. It is also important to be informed. Don’t follow fad diets and focus on eating healthy and fresh foods. Natural foods have the right balance of all the necessary minerals, and your body will get its share of magnesium. It is also wise to replace your packaged snacks with healthier options like nuts and seeds.

If you have any concerns, talk to your doctor.

Information Coconut Sugar Really Healthy for the Body

So, sugar is something you have been using in your beverages and desserts since forever. But, coconut sugar is something you have heard about for the first time – Is that the case? Well, let’s first get you acquainted with what this special form of sugar is exactly.

Coconut Palm sugar is a natural sweetener that is extracted from the sap of a coconut tree. The collection process of this sweetener mainly includes cutting and compressing the flowers of the tree. Liquid collected from the flowers, also known as the sap, goes under the extreme evaporation process. The product, which is left behind after the evaporation, is what we know as the coconut sugar. It is also known as Coconut Palm Sugar, Coco Sugar or Organic Coconut Sugar.

Now that you know what coconut Palm sugar is, here’s a lowdown on why it is healthier and why you should consider replacing it with the regular sugar.

Why Is Regular Sugar Unhealthy?

Sugar is mainly obtained from sugarcane and contains high levels of fructose. This form of sugar does not have any nutritional values and therefore, constitutes to a decent percentage of empty calories.

Health Facts about Coconut Sugar

Coconut sugar contains high amounts of nutrients. It gives the flavor just like the normal sugar, in addition with providing health benefits. Given below are some details.

Iron: Organic coconut sugar contains iron, which helps in production of red blood cells and keeps problems like anemia at bay.

Calcium and Potassium: Calcium present in this helps in strengthening the bones while potassium helps in regulating the blood pressure.

Short Chain Fatty Acids: The presence of some short-chain fatty acids in the coconut sugar helps in improving bowel movements and are considered to be good for the colon health.

Polyphenols and Antioxidants: Polyphenols are micronutrients that guard our body from degenerative diseases such as cancer. They are present in Organic Coconut Palm Sugar in a decent quantity. Also, this sugar comes loaded with antioxidants that control the production of free radicals in the body, again protecting it from diseases such as cancer.

Insulin Fiber: The insulin present in coco sugar helps lower the risk of diabetes to a great extent.

Overall, if you replace your regular sugar with coconut sugar, your general health will surely improve.

Still not convinced? Here’s a complete face-off:

Coconut Sugar Vs Regular Sugar

As mentioned earlier, regular sugar contains fructose, which leads to diseases such as diabetes, metabolic syndrome, obesity,and cardiovascular diseases. Also, it contains zero nutritional value. On the other hand, Coconut Sugar contains decent levels of fructose along with nutrients and minerals that are essential for the body.

Therefore, the latter helps in maintaining good health.

Conclusively, coconut palm sugar is certainly not a super food but it is certainly a better alternate to your regular sugar.

Some Breakfast Foods You Should Never Eat If You Are A Woman Over 50

Because of hormone imbalance due to the onset of menopause, some breakfast foods that you use to get away with eating when you were younger, are now forcing your body to store stubborn belly fat. Do you want to know what they are? Keep reading.


The packaging claims on many breakfast cereals are that they are “High in Fiber”, contain “Added Nutrients”, are “Low in Fat” I even saw one that said “Clinically Shown to Improve Attentiveness by nearly 20%”. That’s because they are high in sugar and other added chemicals. Packaged breakfast cereals are the WORST possible food to eat for breakfast. Starting your day with processed food that is high in sugar will set you up for a blood sugar crash later in the day. This will lead you to make ANOTHER bad food choice because you feel like you’re starving and you crave something that’s sweet or a meal that’s high in refined carbohydrates.

Instead of pre-packaged breakfast cereals, try

  • Homemade oatmeal
  • Protein and fruit smoothies
  • Eggs (made any way you like them)
  • Cottage cheese or Greek yogurt with berries and nuts
  • Waffles made with eggs, oatmeal, apples and cinnamon, topped with berries and Greek yogurt


Orange Juice and other fruit juices are considered to be healthy drinks. They are definitely better than soda or diet soda… right? But think about it, how many apples would you have to eat to get the same amount of juice that is in an 8 oz. glass of apple juice? You would have to eat at least 3 large apples. But you would never eat 3 apples in one sitting, would you? Not unless you wanted to deal with a massive stomach ache… not to mention the fact that a whopping 97% of the calories in apple juice are from carbs. Only 1% is from dietary fiber.

Instead of drinking a glass of fruit juice, opt for the whole or cut up fruit instead. You will not only benefit from the act of chewing the fruit (yes, you will burn a few calories) but you will benefit from the fiber too. Dietary fiber helps reduce blood cholesterol levels, may lower your risk of heart disease, and helps to reduce constipation and diverticulitis.

Instead of fruit juice, drink

  • Water with lemon juice or lemon slices
  • Water with a tablespoon of apple cider vinegar
  • Herbal tea
  • Black or green tea
  • Black coffee
  • A protein smoothie


Sometimes you need something to “Grab and Go” for breakfast. You might think that a pre-packaged protein bar or meal replacement bar is a good idea. But most of these pre-packaged foods that “pretend” to be healthy, are anything but healthy. Read the ingredient list. You’ll find that the list of ingredients is not that much different from the ingredients in a candy bar or chocolate bar. Yes, they might have more protein than a regular candy bar, but the sugar content, or artificial sweeteners and other additives and preservatives in them make them just as unhealthy as eating a candy bar.

Instead of eating pre-packaged protein bars, make your own protein bars or balls. Go online to find recipes.

Other “Grab and Go” ideas include:

  • A handful of nuts and some fresh fruit
  • A spoonful of peanut butter on a celery stick
  • Oatmeal, banana, dark chocolate chip muffin
  • Muffin tin egg recipes (search online)


Bread is a staple breakfast food. However, we know that eating bread can cause a big spike in blood sugar and lead to hunger which leads to poor food choices.

Most bread is made from refined wheat, which has been stripped of most fiber and nutrients. Even breads labeled “whole” wheat contain mostly pulverized grains.

Since many people are intolerant to gluten, which is a protein in wheat, the term “gluten-free” has been associated with “healthier”. Therefore people who are trying to be “healthier” or who are intolerant to gluten opt for bread that is labeled “gluten-free” instead of traditional wheat or whole wheat bread. But that’s a mistake!

Processed “gluten-free” foods are generally UNHEALTHY as are ALL processed foods, because most processed “gluten-free” products including bread, usually contain cheap processed grain fillers like corn, rice, potato starch, and sorghum, plus added chemicals. These types of ingredients are void of nutrients and are extremely unhealthy. They do as much damage to your gut as wheat would do, if not more.

Instead of processed gluten-free bread, look for recipes online for grain-free bread alternatives, such as Oopsie bread, or try

  • Plain brown rice crackers
  • Big-leafed greens like lettuce or romaine lettuce are great substitutions for bread or wraps.
  • Corn tortillas are gluten-free but high in fiber

Do you want to learn more?

In my health coaching programs, I help clients tune in to their bodies and their minds by uncovering their motivation, providing information, facilitating new experiences, while delivering support and guidance so that they set themselves up for success in achieving their health goals. They discover that the journey to being healthy and being the best version of themselves is a whole new enjoyable experience.

If you want to experience one of my programs, then sign up for my FREE 30-Day Jumpstart Program. It’s online. So you can participate, no matter where you live.