Tips for staying healthy at work

1. First and foremost, ask GOD's guidance always.
2. Eat right, avoid junk foods and unhealthy foods like sweets and salty.
3. Increase regular physical activity and stay in good shape.
4. Stretch out your muscles
5. Keep your working equipment clean
6. Maintain a work-life balance
7. Control your daily caffeine intake
8. Maintain a good posture
9. Reward yourself with a short break and some fresh air
10. Keep your working environment hygienic
11. Manage your mental health
12. Control your computer screen time
13. Make sure you get enough sleep
#Goodhealth #Fitness
#Wellnessplan

#Bananas are a #tropical #fruit that are soft, #sweet, and full of #nutrients. 

Bananas are a tropical fruit that are soft, sweet, and full of nutrients. They are a good source of carbohydrates, fiber, potassium, vitamins, and minerals, and are also fat-free, cholesterol-free, and low in sodium:

Potassium: Helps maintain healthy blood pressure and heart function

Fiber: Helps with digestion and heart health, and can also help control blood sugar levels and remove cholesterol 

Bay leaves, or laurel leaves, are much more versatile and beneficial than many of you knew.

Laurel trees grew everywhere in the region, but changing climates have shrunk their natural growth. Yet, they remained present in the culinary and medicinal world for thousands of years, dating back at least to Roman times.

They can be grinded into a spice and added to soups and stews, but in most cases, they are used in their whole form as a flavoring for certain Italian dishes and are then removed or used as a garnish.

The extracts of bay leaves have various medicinal uses, even though there is no extensive range of culinary application for them. They are commonly used in aromatherapy and herbal treatments for various skin and respiratory conditions.

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However, their most important health benefits include anti-cancer, detoxifying, and antibacterial properties, their ability to slow the aging process, speed wound healing, and manage diabetes. Bay leaves fight inflammation help digestion, improve heart health, and alleviate respiratory issues.

Here is how to use them and reap their benefits:

— These leaves are an incredibly effective way to lower stress, treat anxiety, and improve mood. You can add them to your food, use the essential oil, make bay leaf tea, grind the leaves into a paste, or burn the leaves.

— Bay leaves regulate cholesterol and blood sugar leaves, according to studies.

— These leaves lower the production of interleukin, a small protein released by the immune system and cause inflammation. To treat a congested nose or a respiratory infection, boil bay leaves and inhale the steam through the nose.

— Bay leaves accelerate the healing of sores and wounds. Ground the dried leaves into a paste, and apply it on the affected areas.

— Bay leaves have been found to help prevent cancer, particularly colorectal cancer in the early stages of detection.

— Bay essential oil can be used in aromatherapy to soothe the body and mind, ensure a good night rest, and energize the body

— The essential oil of laurel leaves has potent antifungal properties which fight Candida and inhibits its ability to penetrate the membrane

— The essential oil of these leaves is a powerful insect repellent. You can add a few drops of it on pieces of cotton and keep them in the kitchen and the cupboards

— You can add bay leaves to your foods while cooking, to enrich the flavor of your dishes, but make sure you always remove them after cooking.

Bay leaf tea is a great way to fight a cold and congestion, so here is how to prepare it:

Add 2 cups of water into a saucepan, and boil for three minutes. Then, remove from heat, and steep 3-4 bay leaves in it for about 5 minutes. Next, strain the tea, and sweeten it.

Yet, the most effective way to relieve anxiety and lower stress is to burn bay leaves and inhale their scent. The stress-relieving ingredients in these leaves are Pinene, Cineol, and Linalool.

Pinene and cineol have been found to drastically lower anxiety levels, and linalool has the same effects, by affecting blood cells and genes. Researchers have also found that the inhalation of cineol prevents the release of hormones that cause pain.

Now here is how to burn bay leaves and enjoy their stress-relieving effects:

Close the doors and windows to trap the aroma in the room, light 2-3 bay leaves, and place them on an ashtray or aluminum foil. Leave them to burn completely, and after the ashes have cooled down, get rid of them. Enjoy the soothing scent and relaxing atmosphere in your home!

Avoid ultra-processed foods
Ultra-processed foods (UPFs) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well (10Trusted Source).

Examples include:

snack cakes
fast food
frozen meals
packaged cookies
chips
UPFs are highly palatable, meaning they are easily overeaten and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions (11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source).

In addition to low quality ingredients like refined oils, added sugar, and refined grains, they’re usually low in fibre, protein, and micronutrients. Thus, they provide mostly empty calories.

#ProcessedFoodRisk #UnhealthyLife #Addiction

Limit sugary drinks
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet (1Trusted Source).

Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat (2Trusted Source).

Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease (3Trusted Source, 4Trusted Source, 5Trusted Source).

Healthier alternatives include:

water
unsweetened teas
sparkling water
coffee

PUMPKIN PIE
Make this easy vegan version of a classic Thanksgiving dessert. Filled with sweet pumpkin and warming spice, our indulgent pumpkin pie is great for sharing.

STEP 1
Heat oven to 180C/160C fan/gas 4. Toss the pumpkin (or squash) in a little oil on a baking tray. Roast until soft enough to squash with the back of a fork – this can take between 40 mins and 1 hr, depending on the type of pumpkin or squash you use. Set aside to cool.

STEP 2
Meanwhile, on a lightly floured work surface, roll out the pastry to the thickness of a £1 coin. Drape it over your rolling pin and lift into a 23cm fluted tart tin. Push the pastry into the corners of the tin using a scrap of excess pastry (you’re less likely to pierce the pastry this way than using a finger). Trim the excess pastry, leaving about 1cm hanging over the edge of the tin; it will shrink as it cooks. Chill for 20 mins.

STEP 3
Increase the oven to 200C/180C fan/gas 6. Line the tart case with a sheet of baking parchment (scrunch it up first to make it more pliable), then fill with baking beans or dry rice. Bake for 15 mins until the sides look golden, then remove the parchment and filling. Bake for another 5-10 mins until the base looks biscuity and dry. Trim the edges with a small, serrated knife.

STEP 4
Tip the roasted pumpkin (or squash), maple syrup, sugar, salt, spices, cornflour and milk into a food processor or blender and blitz until smooth. Pour through a sieve into a small pan and cook for 5 mins, stirring continuously, until thickened.

STEP 5
Fill the tart case with the pumpkin filling, then return to the oven and lower the heat to 180C/160C fan/gas 4. Bake for 30 mins until the filling is set when you wobble the tart tin. Cool for 20-25 mins. Dust with icing sugar and serve warm, or chill and serve within two days.

#Vegan #Veg #Vitamins #Healthyfood #PumpkinPie

Soursop is a fruit with a green peel and spikes on the outside, and a soft, white pulp on the inside. It tastes sweet and is slightly acidic, and can be consumed raw or used in teas, smoothies, desserts, and juices. In addition to the pulp, soursop leaves are also used to prepare tea.

Soursop benefits are mainly derived from its high fiber content, as it can reduce how quickly sugar is absorbed, help with constipation and is a source of fiber that decreases the rate at which sugar is absorbed from foods. This can help to manage blood sugar levels and prevent insulin resistance and diabetes.
This fruit also contains high amounts of vitamin C and flavonoids, which are compounds with antioxidant and anti-inflammatory properties that help to combat free radicals and reduce inflammation. The leaves can be used to make soursop tea, which can relieve gastric problems (like ulcers and gastritis) and prevent the development of health conditions like high blood pressure and cataracts.
Health benefits
Due to its antioxidant, anti-inflammatory and hypoglycemic properties, soursop can offer many health benefits, such as:

1. Relieving anti-inflammatory diseases
Soursop contains anti-inflammatory properties that prevents the reduction of inflammation-producing cytokines. These are generated by the body in the presence of inflammation. This fruit can therefore be useful for the relieve of symptoms of inflammatory diseases, like arthritis, arthrosis and rheumatoid arthritis. Learn more about naturally anti-inflammatory foods you can add to your diet.
Preventing diabetes
Soursop contains great amounts of antioxidants that protect the pancreatic cells that are responsible for the production if insulin. This helps to prevent insulin resistance and diabetes.

Furthermore, soursop is a great source of fibers, which decrease how quickly sugar is absorbed. This can help to regulate glucose levels in the blood, which can help to control diabetes in people who have already been diagnosed with it.
3. Maintain eye health
Because it contains lutein, an antioxidant compound that is important for eye health, soursop helps to decrease the development of illnesses like cataracts and macular degeneration. These conditions are associated with aging and cause eye damage, leading to vision loss.

4. Protecting the stomach
Soursop contains anti-inflammatory and antioxidant properties, which reduce damage caused by free radicals in the stomach. This promotes a reduction in stomach acid production, making this fruit beneficial for protecting the stomach, improving digestion, and help to manage some diseases, like ulcers and gastritis.

5. Improving stress and anxiety
Soursop leaves contain anonaine and asimilobine, compounds that soothing properties that act on the central nervous system. These compounds interact with serotonin (a neurotransmitter responsible for mood regulation), which can improve mood, stress and anxiety. Read more about other home remedies for gastritis that you can prepare to relieve symptoms.

6. Regulating blood pressure
Soursop contains potassium, an mineral that is essential for the body’s elimination of sodium through the urine. Potassium is also important for blood pressure management.

In addition, this fruit also contains antioxidants which promote arterial health and act as a vasodilator. It helps to promote blood circulation, which can also influence blood pressure. Check out other natural home remedies for blood pressure that can compliment your medical treatment.
7. Strengthening the immune system
Because it is rich in antioxidants and anti-inflammatories, like vitamin C and quercetin, soursop helps to manage excess free radicals and strengthen immune system cells. This helps to prevent allergies, colds and flu.

8. Combating constipation
Soursop helps to combat constipation because it is rich in water and fibers. These components promote natural bowel movements and add bulk to the stool, which facilitate stool elimination. See a list of other naturally laxative fruits that can facilitate regular bowel movements.

9. Maintaining hydration in the body
Soursop pulp contains about 82 g of water, which can significantly hydrate the body. It is often consumed in hot environments or during exercise, which helps to prevent dehydration.

10. Possibly prevent cancer
Recent studies show that soursop is rich in acetogenins, which are a group of metabolic compounds that have a cytotoxic effect that targets cancerous cells. In addition, it was noted in some studies that consuming soursop on a long-term basis can help to prevent and treat many types of cancer, like breast, colon, lung and prostate cancers.

Nonetheless, these studies have only been done in lab settings with isolated cells and animals. More studies are needed in humans to support the possible effect of this fruit on cancerous cells.
References:
Tatiana Zanin-Registered Dietitian
Sylvanus Gbandeh's Health talks-Archives.

Mangosteen contains a soft, tangy and sweet interior. There exists a legend about the fruit, dating back to Queen Victoria, where she offered a reward of 100 sterling pounds to anyone who could deliver the fruit, the likely source of it's unusual designation as the "Queen of Fruits."

#Fruits #Veg #Vitamins #Healthyfood #Health #Mangosteen

Which is best, fruits or Veg?
The healthiest fruits include blueberries, bananas, avocados, and citrus fruits. The healthiest vegetables include kale, spinach, carrots, and sweet potatoes.

So the answer is both!

#Fruits #Veg #Vitamins #Healthyfood #Health #GoodFood