Friday, March 31, 2017
Cold Brewed Coffee DIY
Hiya guys!
So, I discovered something new...kind of. I thought I'd share this with you guys!
First and foremost, I love coffee. So this post is about...dun dun! COFFEE! Despite popular believe, having an adequate amount of caffeine can not only boost your metabolism, but in effect also aids to burning fat. I only drink a cup of coffee per day though because we all know that having too much of something can make it not as good, am I right?
I hope that makes sense.
Anyhow.
So with there being no transition between spring and summer here in South Texas, the mornings are getting warmer and warmer. Which means that I'm always leaning more towards getting iced coffees at Starbucks or Coffee Waves.
But then I had a thought.
What if I brewed coffee the night before, put it in the fridge, and BAM! Had chilled coffee ready for me in the morning?!
I tried it. After visiting my sister in San Antonio over Spring Break, I came home with the best coffee I have EVER had. It's a dark chocolate roast, and I found it at Williams Sonoma. It is by far my most favorite in the entire world. I'm spoiled now though because it's so flavorful! Anyhow, so I brewed the coffee, making about two cups, and then I let it cool to room temperature. I have a glass carrier thingy that people, I assume, use for milk and orange juice. Well, since I don't really drink either of those, I put the coffee in that, left it in the fridge (once it cooled of course, very important because it's glass), and in the morning I had my own cold brewed coffee! I'm honestly not sure if this is how the professionals do it, but it certainly works for me and tastes delicious. Plus I don't need ice for it, which was my only pet peeve about buying iced coffee because it gets watered down and there tends to be more ice than actual coffee.
If you are a coffee lover like me, I suggest you give this a try because it is so so good!!
Wednesday, March 29, 2017
What I Eat In a Day...
Hiya lovelies!
So, although I don't weigh myself every week (I do this so I don't get freaked out by numbers), I found out the other day that I have gone down TWO PANT SIZES. I went to Rue 21 over the weekend with some friends, and I tried on those cute denim high wasted shorts--you know, the ones I've never been able to wear because how self conscious I was of my waist? Not only did they fit, but I felt SO GOOD in them! So of course I bought them.
I haven't been this pant size for I don't even know how long. To put it into perspective, I went from being a size 12 for pants (American) to being a size 10.
If you are like me and are working on weight loss, I encourage you not to drive yourself insane by weighing yourself all the time. Your body's weight fluctuates throughout the day anyhow, so if you are going to weigh yourself, do it as soon as you wake up (after you pee). That will give you the most accurate results!
Furthermore, I'm going to post what I'm going to eat today. Yes, I'm one of those people who spends Sunday not only grocery shopping and catching up on homework, but planning out my meals for the upcoming week. As a full time student with two jobs, I have to do this or I'll be running around like a chicken with its head cut off.
That turned morbid real quick, wow.
Anyhow.
Here's what I'm eating for today (I know my calorie intake is low, but I am taking dietary supplements and multi-vitamins to ensure I am getting all the nutrients that my body needs throughout the day. I'll post these later)
Breakfast:
-Scramble eggs (2 eggs, olive oil for nonstick)
Lunch:
-1 serving Greek yogurt (vanilla, low-fat)
-protein pack (with turkey, almonds, and cheese)
Dinner:
-lean pork chops
-Green beans
And maybe for a little treat, I'll have some ice cream...
Monday, March 27, 2017
Healthy Chicken Salad with Grapes and Cranberries
One of my favorite healthy lunches...and this is a great recipe!
Source: https://simple-nourished-living.com/healthy-chicken-salad-with-apples-cranberries/
INGREDIENTS
2½ cups chopped cooked chicken
3 stalks celery, chopped
1 cup chopped apple (about 1 large; I used a Pink Lady and kept the peel because it was organic) OR grapes
¼ cup dried cranberries
½ cup nonfat plain Greek yogurt
2 tablespoons Hellman's light mayonnaise
2 teaspoons lemon juice
2 tablespoons chopped parsley (optional)
Salt and pepper to taste
Thursday, March 23, 2017
March is Women's History Month. So...
Rupi Kaur is a Canadian feminist poet, writer, and spoken word artist. She is popularly known as an "Instapoet" for the traction she gains from posting her poems online, with Instagram being her primary platform. She published a book of poetry and prose entitled milk and honey in 2015, which features themes of violence, abuse, love, loss, and femininity.
These short but powerful poems I have brought today are from this beautiful and riveting collection of poetry, which, if you haven’t had the opportunity to read, I highly suggest you check it out. You will not be disappointed.
Over this past Spring Break, I spent some of my free time watching a TV show called The Tudors, which loosely depicts the reign of King Henry VIII of England, even though most of it was filmed in Ireland. I had already watched the entire show before, but when I came back to it, I became enraptured again--and for a while, I couldn’t figure out why I loved it so much. Then I realized, it was the women. With all the suffocating confinements women were dealt at that time, the show never fails to get my blood boiling! Although after seeing how things used to be,I think it is good to look at where we’ve come and see where we are. But even so, we are in no way perfect. Even now there there are all kinds of standards for women. But the sad thing is that often times, it is women pitting against other women. Which leads me to Kaur’s next poem in milk and honey.
Wednesday, March 22, 2017
Tuesday, March 21, 2017
For those looking to self publish...
Let's get one thing straight to start off. In the world of publishing, book covers are VERY important. In indie publishing they are even more important because you are working to market your book. You don't have a big publishing house backing you up, so everything you do has to be even more concise otherwise.
One thing I learned while publishing Twisted was how difficult it was to find an affordable but good quality book cover designer. Some designers specialize in ebooks, and when they say that and you are interested in print book design also, make sure they can do both. Ebook designs are different files than printed book designs.
I eventually used ebooklaunch.com and was so impressed with their design for Twisted! I worked alongside an artist (oh gosh, I forgot his name) who worked alongside me to really get a feel for what my story is about before even starting to create the book cover. He kept me updated throughout the entire process, and on the first look, I was in love with the design he was going towards. They also do both ebook designs and print book designs!
It was overall a wonderful experience!
The quality of the stock photos were good. The artist's use of fonts were amazing. There was absolutely nothing I disliked about my book cover. People like Mark Coker, the founder of SMASHWORDS, Joel Friedlander, and Derek Murphy all have used ebooklaunch before and wholly endorse it.
And no, I am not being paid to say this. I just figured this is a great resources for indie authors who are on a budget like I was! And my last parting advise is to not go super cheap with your book cover! Remember, you are an indie author. Spending a little more on a cover will reflect on your royalties in the future when you are advertising your book!
Here are some examples from their website's portfolio:
Monday, March 20, 2017
Sunday, March 19, 2017
March 19, 2017
Hello, lovelies!
So, every Sunday I go grocery shopping. Normally I go in the afternoons so I can catch up on homework, any news stories, and work on any writing projects (if time allows), and of course--to catch a healthy breakfast! However, I woke up around 10 AM this morning feeling utterly energized, which is unusual! So, I took advantage of that and went grocery shopping much earlier than usual, and it was AMAZING! There were hardly any people, so I was able to get in there and get out in half an hour.
Talk about a productive morning!
I've also devoted much of my time today working on my writing project as well as reading over a friend's story that I'm helping to beta read. So, needless to say, it's been a calm and quiet Sunday for me. Tomorrow is back to school, and work, so I'm trying to soak in all this tranquility before all that comes into play again!
As of today, I have over 55,000 words written for my writing project. Do you know what this means?
THIS MEANS I AM ROUGHLY 73% FINISHED WITH THE MANUSCRIPT!
WHICH, I'M NOT GOOD AT MATH BUT I KNOW THAT IS MORE THAN HALFWAY!
My end goal is to have at least 75,000 words, but no more than 80,000 words. By then I'm going to have to figure out if anything needs cutting out or added. I'm also trying to contemplate whether I want to go the Indie route or try Traditional this time around. This entails doing even more research so I can consider all my options! I'm still new to the world of publishing, and so far it's been nothing but a hands-on lesson all around!
But I'm getting there!
Anyhow, I hope you are all having great Sundays!
All the love,
Sarah xx
Saturday, March 18, 2017
Question Time! March 18, 2017
Here are some recent Ask.fm questions I've received. Feel free to ask me ANYTHING, lovelies! Just go to https://ask.fm/Sarah_Marie28
Hi, are you working on your new book? :) Are you still going to write ffs? :)
Hiya! Yes, I am currently working on a writing project, which is a novel that I am hoping to gear for publication! And as for fanfics, at this point right now, I barely have time in my insanely hectic schedule to work on my project, so I just don't have the time to devote to fanfics :( I really miss it, though! Maybe over the summer when I'm not taking as many classes I can work back on some of my fics, and maybe write some for other fandoms, such as Supernatural (coughDestielcough). Anyhow, I hope you're having a great day, lovely! <3
What are you working on right now? Writing projects? Art projects? New hobbies? Diets?
Hiya! I'm currently working on a writing project (a novel) that I hope to gear for publication! I'm also getting into photography because I've become a news reporter for my school paper, so I've brought my camera out again! Fun stuff! I'm also doing working on eating whole foods to stay nutritious. It can be a struggle avoiding sugary processed foods and whatnot, but I feel great now, once I cut the most of that out :) Plus I've lost some weight, so that's pretty cool. Lawd knows I enjoyed my winter break! Haha! I'd love to start working out, too, so I'm going to start figuring out how to incorporate that into my schedule. I got a dog, so I love taking her on walks! Anyhow, thank you for asking! Is there anything exciting you're working on? :)
What is your top 5 favorite anime? What was the 1st anime that got you hooked on to watching anime? If you can be one character from your favorite anime, who would it be?
I've seen a few anime from my sister showing me years ago. But it was when my sister forced me to watch Attack on Titan that I was hooked - from the very first episode, too! It sucked me in immediately. Now, I love anime! I'm trying to watch recommendations from friends, and I do have some favorites! As for listing top five, I'm not sure which would be my absolute favorite, so I'll just list five that I absolutely love:
-Death Note
-Attack on Titan
-Angel Beats
-Yuri on Ice
-Tokyo Ghoul
And I'm going to add just one more because I've just started watching it, and it's different but great!
-Assassination Classroom
As for me being a character, hmmm. I'd love to be Viktor from Yuri on Ice because he's so beautiful, I'd just stare in the mirror all day *.*
I hope that it does get published! Can't wait to see it in stores and on bookshelves. Can you provide any teasers? ;)
Hehehe! I actually did have a commission get finished day from an amazing artist known as Devil-Nutto on DeviantArt ;) This is the protagonist of my writing project! I shall say nothing more or I'm afraid I'll spoil something!
Here's the commission photo:
Are you a spiritual person? Does that reflect in your writing? Are you a tree huger? (It's OK, don't be ashamed on it)
Though I am a Christian, I consider myself more spiritual than religious. I'm not perfect by any means by my faith, but my faith has grown immensely in the past year. I believe myself to be a spiritual being living a human experience, to put it into perspective. I love to meditate in the mornings, or at night, but preferably in the mornings, to ground myself and clear my thoughts to have positive vibes throughout the day. I really do live for the golden rule of treating others as I'd like to be treated. Again, I am no way perfect. I make mistakes and can be oblivious to how my words or actions affect others. But with each new day, I can only grow more, so that's awesome to think about! As for being a 'tree hugger' I'd be proud to say I was, but I'm not sure if I'm at that level yet. I care deeply for the environment and strive to learn more about ways that I can make less of a negative impact on other animals or our environment due to waste consumption. I'm very passionate about the planet and hope to one day be fully vegetarian - not because I believe animals shouldn't be eaten by humans, but because of the treatment of slaughter houses due to mass consumption and how much more fuels go into producing meat as a whole. This isn't to say that I think everyone should go as far as I want to go because everyone is entitled to their own opinions. But there are simple, daily things we can all do collectively to take better care of our beautiful Earth, it's just enriching others in that knowledge that can sometimes intervene with someone's world view. But I can say due to scientific research and statistics humans are, undoubtedly, making an impact on our planet - both good and bad. My recent writing project had started out as something, but as I grow closer to the end, I do see that my passion for environmental science has made some significant touches. For that, I'm happy, because again it was not planned, it just...happened. But it's not too big, I just suppose you can tell the writer was influenced by things like that XD
If you were a character on Avatar the Last Airbender, what would be your bending abilities? Air, Fire. Water. or Earth? (Choose wisely)
Best question I've EVER gotten. Oh my gosh. Avatar the Last Airbender is one of my absolutely favorite shows! But if I were a character...I'd love to be an air bender so I can fly. However, due to my personality, I think I'd be better suited as a fire bender! They're honestly all amazing bending abilities so it would be nearly impossible to choose just one. I'd just be the next avatar so I can have 'em all! XD hahahahahaha.
Wednesday, March 15, 2017
5 Must-Dos for Creating Believable Characters
To me as a writer, the most difficult and most fun part of writing a story is creating the characters. Different writers go about all kinds of ways to bringing characters to life, and the awesome thing about writing is that there is no "correct" way of approaching anything. It's really up to you! However, I came across Brianne Toma's blog post about the things they do for characterization. It's very interesting, so I thought I'd share it with ya'll!
Source: http://briannetoma.blogspot.com/2015/10/5-must-dos-for-creating-believable.html?spref=pi
Designing Your Character
-Establish Goals and Motivations
-Prioritize Traits
-Believe The Lie
-Cue their "Aha" Moment
-Flesh Out the Face (and body...and hair)
Toma also has compiled some character template sheets, and I've recently started using these for characters in my writing project - and let me tell you, they are AMAZING. You can create your own based on Toma's template, or they've got tons out there on DeviantArt and any writing website, really. Toma also mentioned that they made this off of Scrivener, and for those who don't know what that is, it is a writing program for both Macs and Windows. Originally I heard my friend talking about it but she told me it is only for the Mac. However, I found out it was for Windows as well - you can do the free trial for 30 days, which is what I did, and after that you do have to pay for it. But it is such a helpful program, and I used it to brainstorm on my massive writing project before actually writing. Even when I did start writing, I used Scrivener because it helps encourage you to focus and limits distractions, and it keeps everything so organized, with you inputting notes, and it also has all kinds of character AND setting templates that you can check out! Overall, I highly suggest anyone at least give Scrivener a try!
Establish Goals and Motivations
This is foremost because this is your plot-driver. Your character is nothing without desire, and your book is plotless if the character isn't wanting enough to be motivated. Establish a concrete goal and figure out why they are motivated to achieve it.
A motivation might be an over-protective family and the goal might be freedom to be their own person.
I have a character who comes from an abusive household. She wants to be independent and do her own thing but her family restricts her. The motivation might also be the conflict. It depends and that's another subject. Focus!
Prioritize Traits
You don't want an info-dump to make the reader groan and toss your book aside (or over the fence...cough). Put your character in pieces throughout your story. What trait do you want to show first? Choose wisely. The first trait is the one that'll stick to them the entire book. Like a first impression. This trait will be in their first scene. Are they a womanizer? Lazy? Hot-headed? Family-oriented? You choose. And then choose another. Remember Shrek? Your characters are onions. Make them sweet, sharp, or purple (purple poppin' everywhere today!), but peel the layers one by one, and give your reader a taste. Just a taste.
Believe The Lie
The Lie is their belief. What do they strongly believe in? What are they convinced about that is their truth?
Possible Lies:
all women are manipulative See-You-Next-Tuesdays
You can only rely on yourself
money brings happiness
people are too stupid to live independently
killing murderers is not murder, it's justice
K.M. Weiland wrote an excellent post on Believing the Lie and it's where I got all the questions for it: The Lie Your Character Believes
Cue their "Aha" Moment
Characters will grow. They will change. Their belief system may be shattered. An "aha" is the moment of realization. Their Lie will be put in the spotlight and crushed before the character's eyes. Truth rises from The Lie's remains and the character sees everything, from their first scene up to the "Aha" moment. What has changed? Why? How? If your character has no "aha" moment, there is no growth, and the reader will be left empty, and your book flying over their fence.
Flesh Out the Face (and body...and hair)
I said the outside should reflect the inside. Now is the time to look at their personality through their goals and motivators, their traits, and beliefs, and consider their physical appearance. A lot of factors come into play here: their location, origin, discipline, vocation, positive or negative traits, finances, etc..
You're not going to have a soldier with long hair and a beard (unless they're special ops) but maybe they have a tattoo that indicates something more. Or a woman who is very uptight and doesn't have a single wrinkle in her wardrobe. Maybe you have a rebel teen who can't afford a professional haircut, so they cut and dye their own hair against their parent's wishes.
Physical descriptions are lesser priority than what will help move your story. There are a couple exceptions that I use, but they don't overrule the goals and motivations which push the characters through conflict.
Ultimately, it's up to you. I have given you my template in hopes of inspiring you to build your characters with depth.
For more information about Toma and their writing strategies, visit their blog (citation is at the top).
Tuesday, March 14, 2017
12 Proven Health Benefits of Avocado
Source: https://authoritynutrition.com/12-proven-benefits-of-avocado/
The avocado is a rather unique type of fruit.
Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.
Numerous studies show that it has powerful beneficial effects on health.
Here are 12 health benefits of avocado, that are supported by scientific research.
1. Avocado is Incredibly Nutritious
What we refer to as “avocado” is the fruit of the avocado tree, called Persea americana.
This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.
These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood… which is not surprising given its health properties.
There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).
The most popular type is called Hass avocado.
It is often called “alligator pear,” which is very descriptive because it tends to be shaped like a pear and have green, bumpy skin… like an alligator.
The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving (3):
Vitamin K: 26% of the RDA.
Folate: 20% of the RDA.
Vitamin C: 17% of the RDA.
Potassium: 14% of the RDA.
Vitamin B5: 14% of the RDA.
Vitamin B6: 13% of the RDA.
Vitamin E: 10% of the RDA.
Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.
Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally don’t think that matters, but this is one of the reasons they are favored by many “old school” experts who still believe these things are inherently harmful.
Bottom Line: Avocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients.
2. They Contain More Potassium Than Bananas
Potassium is a nutrient that most people aren’t getting enough of.
This nutrient helps maintain electrical gradients in the body’s cells and serves various important functions.
Avocados are actually very high in potassium… with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food.
Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure.
Bottom Line: Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.
3. Avocado is Loaded With Heart-Healthy Monounsaturated Fatty Acids
Again, avocado is a high fat food.
In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
But they don’t just contain any fat… the majority of the fat in avocado is oleic acid.
This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects.
Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer.
The fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.
Bottom Line: Avocados and avocado oil are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
4. Avocados Are Loaded With Fiber
Fiber is another nutrient found in relatively large amounts in avocado.
Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.
A distinction is often made between soluble and insoluble fiber.
Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies.
A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
About 25% of the fiber in avocado is soluble, while 75% is insoluble.
Bottom Line: Avocados tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health.
5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels
Heart disease is the most common cause of death in the world.
It is known that several blood markers are linked to an increased risk.
This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
The effects of avocado on some of these risk factors has been studied in 8 human controlled trials.
These are studies where people are split into groups… one group is instructed to eat avocados, while the other is not. Then researchers see what happens to their blood markers over time.
These studies have shown that avocados can:
Reduce total cholesterol levels significantly.
Reduce blood triglycerides by up to 20%.
Lower LDL cholesterol by up to 22%.
Increase HDL (the “good”) cholesterol by up to 11%.
One of the studies showed that including avocado in a low-fat vegetarian diet led to improvements in the cholesterol profile.
Unfortunately, all of the human studies were small (13-37 subjects) and short-term (1-4 weeks), but the results were impressive nonetheless.
Bottom Line: Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.
6. People Who Eat Avocados Tend to be Healthier
One study looked at the dietary habits and health of people who eat avocados.
They analyzed data from 17,567 participants in the NHANES survey in the U.S.
Avocado consumers were found to be much healthier than people who didn’t eat avocados.
They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes.
People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had more HDL (the “good”) cholesterol.
However… correlation does not imply causation and there is no guarantee that the avocados caused these people to be in better health.
Therefore I don’t think this particular study carries much weight.
Bottom Line: One dietary survey found that people who ate avocados had a much higher nutrient intake and had a lower risk of metabolic syndrome.
7. The Fat in Them Can Help You Absorb Nutrients From Plant Foods
When it comes to nutrients, the total amount of them is not the only thing that matters.
We also need to be able to absorb them… move them from the digestive tract and into the body, where they can be used.
Some nutrients are “fat soluble,” meaning that they need to be combined with fat in order to be utilized.
This includes vitamins A, D, E and K… along with antioxidants like carotenoids.
One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15-fold.
So… not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.
This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.
Bottom Line: Studies have shown that eating avocado or avocado oil with veggies can dramatically increase the amount of antioxidants you take in.
8. Avocados Are Loaded With Powerful Antioxidants That Can Protect The Eyes
Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.
This includes nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health.
Studies show that these nutrients are linked to a drastically reduced risk of cataracts and macular degeneration, which are common in the elderly.
Therefore, eating avocados should have benefits for eye health over the long term.
Bottom Line: Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.
9. Avocado May Help Prevent Cancer
There is limited evidence that avocado may be beneficial in preventing cancer.
One study showed that it may help reduce side effects of chemotherapy in human lymphocytes (31).
Avocado extract has also been shown to inhibit the growth of prostate cancer cells.
However, keep in mind that these studies were done in isolated cells and don’t really prove anything about what happens in a living, breathing human.
Bottom Line: Some studies in isolated cells have shown that nutrients in avocados may have benefits in preventing prostate cancer, and lowering side effects of chemotherapy in some cells.
10. Avocado Extract May Help Relieve Symptoms of Arthritis
Multiple studies have shown that extracts from avocado and soybean oil, called Avocado and Soybean unsaponifiables, can reduce symptoms of arthritis of the bones, called osteoarthritis.
Whether avocados themselves can have this effect, and not just the extract, remains to be seen.
Bottom Line: Studies have shown that an extract from avocado and soybean oils can significantly reduce symptoms of osteoarthritis.
11. Eating Avocado May Help You Lose Weight
There is some evidence that avocados are a weight loss friendly food.
In one study, people were split into groups. One group was instructed to eat a meal that contained avocado, the other a similar meal without avocado.
Then they were asked a series of questions related to hunger and satiety.
The people eating the avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours.
If this holds true in the long-term, then including avocados in your diet could help you naturally eat fewer calories and have an easier time sticking to a healthy diet.
Avocados are also high in fiber, and very low in carbs, two attributes that should also help promote weight loss, at least in the context of a healthy, real food based diet.
12. Avocado is Delicious and Easy to Incorporate in The Diet
Not only are avocados healthy, they’re also incredibly delicious and go with all sorts of foods.
You can add them to salads and various sorts of recipes, or you can simply scoop them out with a spoon and eat them plain.
They have a creamy, rich, fatty texture and blend well with various other ingredients.
A notable mention is guacamole, which is arguably the most famous use of avocados. It includes avocado along with ingredients like salt, garlic, lime and a few others depending on the recipe.
An avocado often takes some time to ripen and it should feel slightly soft when ripe. The nutrients in avocado can oxidize soon after fleshing it, but if you add lemon juice then that shouldn’t happen as quickly.
At the end of the day, avocados are an awesome food. They’re loaded with nutrients, many of which are lacking in the modern diet.
They are weight loss friendly, heart healthy and… last but not least, taste incredible.
What more could you ask for in a food?
Avocado Breakfast Smoothie
I've been drinking this for a couple weeks now. It's a very refreshing drink to have in the morning - full of energy to get you pumped for the day! I'm now even drinking it instead of coffee (trying to cut back on my caffeine intake). To me, it has the consistency and thickness of a frappucinno! I've loved this drink so much that I have to share it with ya'll.
Avocado Breakfast Smoothie
- 1 ripe avocado
- 1 cup of vanilla flavored soy milk
- 1/2 cup of Greek vanilla non fat yogurt
- 2 tablespoons honey
- 1 cup kale or baby spinach (optional)
- 8 ice Cubes
Monday, March 13, 2017
March 13, 2017
LIFE UPDATE:
Wow. It's been so, so long since I've been active on here. Time has passed by so quickly! With two jobs and being a full-time student, weeks almost seem like days.
So, on Friday, the English Department at my school had released all the classes that will be offered in the summer I and II session and Fall 2017. Looking at my degree planner, I realized I will officially be graduating this upcoming fall with a bachelor's degree in English and a TESOL certificate (if I pass all my classes, which I will likely do). I am beyond ready to get out into the world, but I am also very nervous to do so because I am not sure what lies in my future. I know for a fact that I want to be in the publishing industry, but I haven't got a clue where I'll end up.
Only time will tell.
This summer, in session II, I will also be travelling to Scotland for a study abroad trip. There I will be taking a literature course about Shakespeare - mostly Macbeth, so I am also beyond excited for that. I'll also be taking 4000 level literature history there, too. I know most of the people who are going, so unlike my Ireland trip, I'm hoping this one will be less distressful and more adventurous. I will blog a whole lot more when I go on the trip; I figure that'll be fun!
I'm working on a story that I have devoted much of my time to, which I am also thrilled for. I haven't quite finished the manuscript yet, but I have planned to devote much of my time for Spring Break to doing that. I have an amazing beta reader that I am doing a writing swap with (where we help each other's stories), and he is proving to be most helpful! This is a project that I am not sure will lead to, but I am very passionate about the characters and the story, so I am very excited! I will add some of the commissions I have had done for the characters, though I will not name who they are and what their role is in the story (this is just for fun! Haha). The artists I commissioned from DeviantArt, and I will list them to credit their artwork in the order that their work appears below:
-MikiTakamoto
-SkyGiratina00
-hase-illustrations
-Solchan
-Devil-Nutto
-magihime
-SashaVasileva
-Annabel-m
-Mimyoi
Anyhow, I hope everyone is having a great day. I hope to be more active on here!
-Sarah
Friday, March 10, 2017
The Health Benefits of Spinach
Spinach: Health
Benefits, Uses, Precautions
Written by Megan
Ware RDN LD
Last updated: Sun 13 September 2015
Popeye
was definitely on to something. Spinach is a super food loaded with tons of
nutrients in a low calorie package.
Dark
leafy greens like spinach are important for skin and hair, bone health, and
provide protein, iron, vitamins and
minerals.
The
possible health benefits of consuming spinach include improving blood glucose
control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the
risk of developing asthma and
more.
This
MNT Knowledge Center article is part of a collection of features on the health benefits of popular foods,
all written and reviewed by our qualified nutritionist.
Possible health benefits of spinach
Diabetes
management: spinach contains an antioxidant known as alpha-lipoic acid, which has
been shown to lower glucose levels, increase insulin sensitivity
and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown
decreases in peripheral neuropathy and/or
autonomic neuropathy in diabetics.1
Of
note, most studies have used intra-venous alpha-lipoic acid and it is unsure
whether oral supplementation would elicit the same benefits.1
Cancer
prevention: Spinach and other green vegetables contain chlorophyll
which has shown to be effective at blocking the carcinogenic effects of
heterocyclic amines which are generated when grilling foods at a high
temperature.2
Asthma
prevention: The risks for developing asthma are lower in people who
consume a high amount of certain nutrients. One of these nutrients is beta-carotene, of which spinach is an excellent source.
Apricots, broccoli, cantaloupe, pumpkin and
carrots are also rich sources of beta-carotene.3
Lowering
blood pressure: because of its high potassium content,
spinach is recommended to those with high blood pressure to negate the effects of
sodium in the body. A low potassium intake may be just as big of a risk factor
in developing high blood pressure as a high sodium intake.4
Other high
potassium foods include potatoes, tomatoes, lima beans and oranges.
Bone
health: Low intakes of vitamin K have been associated with a
higher risk for bone
fracture. Adequate vitamin K consumption is important for good
health, as it acts as a modifier of bone matrix proteins, improves calcium absorption
and may reduce urinary excretion of calcium.5
Promotes
regularity: Spinach is high in fiber and water content, both of which
help to prevent constipation and promote a healthy digestive
tract.
Healthy
skin and hair: Spinach is high in vitamin A, which is
necessary for sebum production to keep hair moisturized. Vitamin A is also
necessary for the growth of all bodily tissues, including skin and hair.
Spinach and other leafy greens high in vitamin C are imperative for the
building and maintenance of collagen,
which provides structure to skin and hair.
Iron-deficiency
is a common cause of hair loss, which can be prevented by an adequate intake
of iron-rich foods, like spinach.
Nutritional breakdown of spinach
One
cup of raw spinach contains 27 calories,
0.86 grams of protein, 30 milligrams of calcium, 0.81 grams of iron, 24
milligrams of magnesium,
167 milligrams of potassium, 2813 IUs of Vitamin A and 58 micrograms of folate.
Most of the
calories in spinach come from protein.
Spinach
is one of the best sources of dietary potassium, weighing in at 839mg per cup
(cooked). To compare, one cup of banana has about 539mg of potassium.
A lack of iron in
your diet can effect how efficiently your body uses energy. Spinach is a great
non-heme source of iron, along with lentils, tuna and eggs.
Spinach contains
approximately 250mg of calcium per cup (cooked), however it is less easily
absorbed than calcium from sources like dairy products. Spinach has a high
oxalate content, which binds to calcium deeming it unavailable for use in our
bodies.
When it's all said
and done, our bodies can only absorb about 5% of the calcium in spinach (about
12.5mg per cup) whereas the absorption rate from calcium in milk is about 28%
(300mg of calcium in one cup of milk at a bioavailability level of 28% would
provide 84 mg per cup).
Spinach is also one
of the best sources of dietary magnesium, which is necessary for energy
metabolism, maintaining muscle and nerve function, heart rhythm, a healthy
immune system and maintaining blood pressure. Magnesium also plays a part in
hundreds more biochemical reactions that occur in the body.
Those
with digestive disorders, alcoholic, older adults and individuals taking
medications such as antibiotics and
diuretics are more likely to have a magnesium deficiency and should consume
more leafy greens.
Spinach
also contains vitamin K, fiber, phosphorus and thiamine.
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