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Saturday, 28 November 2020

5 REASON EAT OAT TO LOSE WEIGHT

Eat Oat To Lose Weight


(Photo Credit: VeryWell)

Oat is an ideal meal option to lose weight. It contains high protein and fiber. While protein helps to make up your nails, bones, and muscles, it also helps your bowel and digestion. When consumed on a regular basis, oats can help prevent a range of ailments.

1. Feeling full all day!

Oat has log GI content, it provides you sustained energy. The nutritious profile will keep your tummy feeling satisfied for longer period of time. So you won't easily feel hungry and it does help you to STOP SNACKING. The soluble-fibre also works to increase satiety hormones and delays stomach emptying - keeping you feeling longer.

2. Boost energy level

Oats are a great source of slow releasing carbohydrate which helps provide the energy you need to keep going throughout the day. It don’t cause a rapid spike to your blood sugar levels and also provides sustained energy rather than a quick peak followed by an energy slump (which happens when we eat things like sweets).

 3. Promote healthy bacteria in digestive tract

Oatmeal contains beta glucan which oatmeal forms a gel-like substance when it mixes with water. This solution coats the stomach and digestive tract. The coating feeds good bacteria in the gut, which increases their growth rate and can contribute to a healthy gut.

4. Reduce your sugar level

If you have diabetes, you should consume oats regularly as oat beta glucan delays the fall in blood sugar levels before meals and slows the rise after a meal. This means, there are not major changes in its level and your diabetes is better controlled.

5. Managing body weight

Feeling full can help a person reduce their portion size and achieve their weight loss goals. Right?! Oatmeal rich in soluble fiber, so people tend to feel full more quickly after eating it than they do after consuming other foods.

Want to stay healthy without eating bland food? Here is your chance! Reach out to me on Instagram to find out more!

Thursday, 26 November 2020

NUTRITION VS NUTRIENT


What is NUTRITION?

Nutrition is the process of consuming, absorbing, and using nutrients by the body for growth, development, and maintenance of life. It is a 3-way process. 

First, food or drink is consumed. Secondly, the body breaks down the food or drink into nutrients. Thirdly, the nutrients travel through the blood stream to different parts of the body where they are used as ―fuel and for many other purposes. To give the body proper nutrition, a person has to eat and drink enough of the foods that contain key nutrients. When we talk about proper nutrition, we are talking about the food we eat and how the body uses that food for health and survival. This is what nutrition is all about. 

Eating fresh whole foods is much better for our health than eating processed foods. Having a balanced intake of different types of food is very important. Nutrient deficiencies cause diseases and can have negative effects on our health. For instance, there are many people in the world that are blind due to a vitamin A deficiency. It has also become evident that eating too much, especially of sugars can cause health problems and disease like diabetes, heart disease and obesity. A balanced diet contains five key nutrient groups, which are required in appropriate amounts for better health. 

  • Proteins are involved in growth, repair, and general maintenance of the body.
  • Carbohydrates are usually the main energy source for the body. 
  • Lipids or fats are a rich source of energy and a key component of cell membranes and signals molecules and as myelin, they insulate neuron (nerve cells).
  • Vitamins are important in a range of biochemical reactions. 
  • Minerals are important in maintaining ionic balances and many biochemical reactions.


What Are NUTRIENTs?

Food provides a range of different nutrients. Some nutrients provide energy, while others are essential for growth and maintenance of the body. Carbohydrate, protein, and fat are macronutrients that we need to eat in relatively large amounts in the diet as they provide our bodies with energy and also the building blocks for growth and maintenance of a healthy body. 

Vitamins and minerals are micronutrients which are only needed in small amounts, but are essential to keep us healthy. In order to receive an adequate and appropriate nutrition, we need to consume a healthy diet, which should consist of a variety of nutrients.  

A healthy diet enables us to maintain a desirable body weight and composition (the percentage of fat and muscle in the body). 

If we consume too much food, this may result in obesity. 
If we consume large amounts of certain nutrients, usually vitamins or minerals, harmful effects (toxicity) may occur. 
If we do not consume enough nutrients, it may result in a nutritional deficiency (disorder). 

Nutrients are the parts of our foods that our bodies use for energy, growth, and the rebuilding of the damaged or worn out structures of our bodies. Generally, nutrients are divided into two classes:

  • Macronutrients: Macronutrients are required daily in large quantities. They include proteins, fats, carbohydrates, some minerals, and water. 
  • Micronutrients: Micronutrients are required daily in small quantities—in milligrams (one thousandth of a gram) to micrograms (one millionth of a gram). They include vitamins and certain minerals that enable the body to use macronutrients. These minerals are called trace minerals because the body needs only very small amounts.




Tuesday, 24 November 2020

10 STEPS TO IMPROVE YOUR HEALTH

 

1. STOP drinking SODA, it's HIGH Calories

Sugary drinks are among the most fattening items you can put into your body. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems.

Keep in mind that certain fruit juices also may have high sugar level. Their small amounts of antioxidants do not negate the sugar’s harmful effects.

2. Eat more NUTs

They’re loaded with magnesium, vitamin E, fiber, and various other nutrients, but YES, high in FAT too! Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease.

Trusted Source

3. Take REAL food and eat clean 

Processed junk food is incredibly unhealthy. Most of them are made of simple carbohydrates that make you feel full easily but HIGH in CALORIES.

4. More PROTEIN 

Chicken and fish is a great source of high-quality protein and healthy fat. The best and easiest carbohydrates and protein source to your body daily.

5. Get enough sleep

The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. 

6. Eat 5 small meal every day

Start your day with healthy nutrition. You can have healthy balance meal during lunch and/or dinner. 

7am Breakfast
10pm Healthy Snack
12pm Lunch
4 pm Healthy Snack
7pm Dinner

7. Drink 3L water daily

Drinking enough water can have numerous benefits, it can boost the number of calories you burn.

Every 25kg weight is equal to 1L of water, if you are 75Kg, you have to drink at least 3L of water. Don't skip.

8. Workout!

It is not necessary for you to do a heavy workout everyday. But make sure to move around, at least walk for 30 minutes continuously everyday. Cardio is one of the best things you can do for your mental and physical health.

It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health.Trusted SouTrusted 61Trusted Source

9. Replace cooking oil to Olive Oil

Extra virgin olive oil is one of the healthiest vegetable oils. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.

10. Find a COACH to GUIDE

As much as you can do it yourself, trust me, you need a guide on how to improve your healthy lifestyle. If you don't, you may skip or stop halfway. 
You need a motivation to push yourself. Most important is 
EFFORT, MOTIVATION & CONSISTENT

You may reach out to me if, to learn how to be healthy :)