Eat These Three Nutrients for Stronger Bones

Hey Everyone!

Hope you’re all doing well!

As many of you already know our bones play a very important role in our body by providing structure, protecting our organs, anchoring our muscles and storing calcium.

After age 30 our bones gradually start to weaken. Maintaining good bone health is especially important for women because as we age women are much more likely to get osteoporosis which is when our bones become very thin and brittle and much more likely to fracture.

This issue is near and dear to me because my lovely grandmother has osteoporosis and her doctor has warned her that even a small fall can be life threatening for her.

While my grandmothers osteoporosis will likely never be cured there are three important nutrients that, along with physical activity, can help you maintain strong and healthy bones.

Calcium

By now we have all heard of the importance of calcium for our bones. The fact that is that calcium is a mineral that is stored in our bones and calcium helps make our bones thick and strong.

The following foods are high in calcium:

  • Plain low fat yoghurt
  • Cheese
  • Sardines
  • Beans and Lentils
  • Almonds

Magnesium:

Just like calcium, magnesium is stored in our bones to keep them strong. Magnesium also controls the parathyroid hormone which helps control the calcium levels in our body. Unfortunately, some research shows that around 50 percent of Americans do not get enough magnesium.

Luckily, the following foods are a great source of magnesium:

  • Edamame
  • Black beans
  • Cashews
  • Peanuts
  • Whole wheat bread
  • Avocadoes
  • Dark chocolate
  • Bananas

Vitamin D

By now we wall know the importance of calcium in regards to bone health. The problem is that our body only absorbs about 30 percent of all of the calcium that we intake. This is why Vitamin D is so important. Vitamin D is the nutrient that helps our blood absorb the calcium that we consume.

Without a doubt, one of the best sources of Vitamin D is the sun. However, the following are the foods that contain Vitamin D:

  • Eggs
  • Maitake Mushrooms
  • Fortified soy milk (there are also other options such as fortified orange juice)
  • Tuna
  • Cheese
  • Yoghurt
  • Beef liver
  • Spinach
  • Kale
  • Soybeans

While there may not be a guaranteed way to prevent osteoporosis hopefully these tips will help keep your bones healthy and strong for many years to come.

With Love,

Yasmin

Flower Power: 5 Edible and Healthy Flowers

Hey Everyone!

Hope you’re all doing well!

Normally, when I think of flowers I think of these incredibly beautiful yet delicate living objects.

Although I love smelling flowers I would never ever consider eating a flower, that is until I came across some very interesting research about the health benefits of certain kinds of flowers.

Since safety is always first please be extra careful before trying anything new to prevent allergies or any other potentially serious complications.

If you do decide to eat any of the flowers listed in this post please make sure that the flowers come from a safe source. Avoid flowers that have grown by the road because pollution from the cars may tamper the safety of the flowers.

Also, avoid flowers that have been sprayed with pesticides. Make sure to completely avoid flowers such as foxglove, potato and sweet pea flowers because these flowers are toxic to human beings.

The good news is that there a number of flowers that are edible and healthy! Here is just a short list of only a few such flowers:

Roses:

Roses not only smell great but they are also packed with a wide range of health benefits. Rose petals are especially rich in vitamins and antioxidants. The base of the rose (also known as the rose hip) has been used throughout history to help with problems such as arthritis and a number of digestive issues such as indigestion, constipation, and urinary problems.

Marigolds:

Marigolds are light orange colored flowers. There are actually a number of different species of marigolds. However, the Calendula species of marigolds are especially popular for their health benefits. Calendula marigolds can help with a wide range of skin issues such as rashes, allergies, eczema and dermatitis. Calendula marigolds also help with muscle cramps, muscular injuries or sprains, eye inflammation and itchiness caused by conjunctivitis. These also help with fungal infections such as athlete’s foot, candida ear infections, and even ringworm.

Nasturtiums:

These flowers are packed with antibacterial properties and they contain Vitamins A, C, and D. Thanks to their antiseptic and antibacterial properties. Nasturtiums can be used to soothe sore throat and as a first aide ointment for wounds.

Dandelion:

This soft yellow flower can be eaten raw or it can be used as an ingredient for jams and syrups.. Many people love to add these flowers to their salads for a pop of color. Dandelions are super healthy. These flowers are often added to herbal teas to act as a diuretic. Dandelions help with inflammation and liver cleansing and they are a source of prebiotics. Some even claim that dandelions can help stabilize blood sugar levels.

Saffron:

Since safety is always first pregnant woman should avoid saffron because it is believed that saffron stimulates the uterus and it can potentially cause a miscarriage.

Saffron is a rich source of a number of different minerals including calcium, iron, copper, potassium, magnesium and zinc. Saffron also contains folic acid, niacin, and vitamins A and C.

Finally, as a side note, saffron is especially near and dear to me because with the help of the United States, people in my parents homeland, Afghanistan, have started growing and selling saffron instead of opium. For those who don’t know unfortunately Afghanistan for many years was the worlds largest producer of opium however, thanks to this initiative opium is gradually being replaced by saffron.  Click here if you would like to read more about this.

With Love,

Yasmin

Six Tips for Better Sleep

Hey Everyone!

Hope you’re all doing well!

In my experience, one unhealthy habit that people like to boast about is their lack of sleep, or their ability to get by with very little sleep.

Perhaps this is most common amongst university students who like to “pull all-nighters” in order to study for exams or complete projects and assignments. And its not just students that are getting less sleep.

A report by Gallup showed that Americans are sleeping one hour less per night than they did in the 1950’s.

The average adult human needs between seven to nine hours of sleep each night to survive and thrive. In her book The Sleep Revolution: Transforming Your Life One Night at a Time Ariana Huffington argues that sleep is not a luxury rather it is a necessity.

She cites scientific evidence of how sleep is a time for intense neurological activity in which the brain renews and repairs itself.

A lack of sleep is linked with severe health problems such as diabetes, heart attack, stroke, cancer, obesity, and Alzheimers disease.

According to sleep expert Daniel Gartenberg, humans need sleep to save energy, to help their cells recover, and to help them process and understand their envirnment. Since sleep is so vital to our overall health and well-being, here are a few tips to help you get a better night of sleep.

Ban Screens Before Bedtime:

The very first tip is the one that I struggle with the most and that is to stop using my phone or laptop before bed. It turns out that I am not alone because a 2015 survey showed that 71 percent of Americans sleep with or next to their smartphones. The problem with this habit is that our electronic devices (such as phones and laptops) emitt blue light which can keep us awake at night.

As you know, melatonin is a brain hormone that helps us fall asleep but blue light suppresses our melatonin levels. The effects of blue light do not immediately go away once you stop using your device. It is best to stop using your electronic devices up to an hour or so before bedtime.

If you’re like me and you’re often tempted to check your phone before bedtime, my suggestion would be to completely remove your phone (and other electronic devices) from your bedroom before you go to sleep.

Sleep Consistency:

If possible, try to wake up and go to sleep during the same time each and every day including weekends. This way, your body establishes a routine and its easier to fall asleep at night and wake up in the morning. It might be tempting to skim on sleep during the week and then sleep in during the weekends. While the extra few hours of sleep during the weekend may feel good, research has shown that you cannot make up sleep debt because its hard to make up for the REM (Rapid Eye Movement)sleep that you have missed. Also, REM sleep is a vital stage of sleep due to its restorative properties.

Take A Nap:

The reality is that in this day and age it is difficult to get an adequate amount of sleep each and every night. Taking a quick 30 minute nap during the day can help you feel rejuevenated. Even if you do get enough sleep at night, a nap can help you reenergize your brain. Its best to take your nap anytime before 3 pm so that you don’t confuse your circadian rythm and you don’t disrupt your nightime sleep.

Bonus tip: If you are someone who drinks coffee, consider drinking a cup before your nap and the caffeine will work as a natural alarm clock because it will kick-in, in 30 minutes and wake you up from your nap.

Temperature:

The room temperature can definitely impact the quantity and quality of our sleep. The National Sleep Foundation recommends 65 degrees as the ideal room temperature for sleep. They also argue that anything above 75 degrees our below 54 degrees can disrupt our sleep. Of course, this is just a general estimate and the climate that we are from also influences our temperature preferences.

Food:

Personally, I often feel sleepy after I eat pasta and I know that a lot of people feel sleepy after eating Turkey.

However, when it comes to food and sleep its more about what kind of foods you should avoid rather than what foods to eat. Although different foods may work for different people, they ‘re aren’t many foods that experts believe can really help us fall asleep.

However, there are foods that should be avoided before bedtime:

Foods High in Sugar: If you consume a lot of sugar before bed, your blood sugar levels will become very high and your body has to release hormones to decrease your blood sugar and this process may temporarily disturb your sleep.

Caffeine: We all have a different caffeine sensitivity but a 2013 study showed that people who drank coffee 6 hours before bed lost about an hour of sleep at night. So, its best to stop drinking caffeine way before bedtime.

Late Dinners: Since it can take between two to three hours for our body to digest a meal, it is best to avoid eating a large meal right before bed. This is especially true for those who suffer from acid reflux disease.

Spicy Foods: For some people, spicy foods can cause bloating and heartburn.

High Fat Foods: Its best to avoid high fat foods as much as possible because research has linked high fat foods with excessive sleepiness during the daytime.

Alcohol: At first, alcohol can help you fall asleep faster but it can disrupt the quality of your sleep.

Exercise:

We all know how beneficial exercise is for our overall health and well-being. Now, research has shown that regular exercise can improve the quantity and quality of our sleep. One study from Oregon State University found that 150 minutes of moderate exercise a week can act as a great non-pharmaceutical way of improving our sleep. The only caveat is that it takes time to reap the sleep benefits of exercise. A study from Northwestern University showed that exercise added 45 minutes of extra sleep but it took four months to see results.

Overall, sleep is something that most of us love and all of us need. I really hope that you find some of these tips helpful in getting better sleep!

With Love,

Yasmin

Benefits of Bananas 

Hey Everyone! 

Hope you’re all well!

I love reading articles about the health benefits of different types of food and so I decided to create a post about my favorite fruit! 

I personally love bananas and I eat them on a daily basis. In fact, the other day my mom and I were grocery shopping and the store had ran out of bananas so I made her make and extra trip to another local grocery store just to buy some bananas. (Thank God the other grocery store was literally right across the street 😊) 

 Bananas are not only a delicious fruit but they are packed with a wide range of health benefits. 

Nutrients in Bananas:

The average banana is around 110 calories with 30 grams of carbohydrates, one gram of protein and fat, cholesterol, and sodium free. Bananas also include the following nutrients:

Vitamin B6

Manganese 

Vitamin C

Potassium 

Fiber

Copper 

Magnesium

Folate

Riboflavin 

Niacin

Vitamin A

Iron

Bananas and Your Heart

Bananas are definitely a heart healthy food because they contain vital nutrients such as fiber, potassium, and vitamins C and B6. Bananas also maintain heart health because they help lower the blood pressure of those who suffer from high blood pressure. 

Bananas and Healthy Children:

Bananas can reduce the chance of a child developing asthma. In fact, the results of a study conducted by the Imperial College of London showed that children who ate one banana a day had a 34 percent less chance of developing asthma. Also, research has shown that children who ate bananas (along with oranges and orange juice) had a reduced risk of developing childhood leukemia. 

Even in adults, bananas can reduce the risk of developing certain cancers thanks to its Vitamin C levels which help to reduce damage from free radicals. Also, since bananas have a high amount of fiber they can reduce ones chance of developing colorectal cancer. 

Bananas and Your Weight:

A common myth about bananas in my family was that bananas make you fat. The reality is that bananas by themselves don’t make you fat and they likely won’t make you lose weight either. However, bananas do have quite a bit of fiber and it has been shown that a diet with high fiber can aid in weight loss. 

Bananas are an excellent snack to have before, during, or after excercise. Bananas are high in glucose which means they will give you the energy you need to get through an intensive workout especially a cardio workout. Thanks to its magnesium, bananas can help prevent or relieve muscle cramps or soreness. The magnesium in bananas leads to protein synthesis which can help increase your lean muscle mass. Thanks to its potassium, bananas can help you workout longer and more easily recover from an intense workout. Additionally, bananas have a high amount of choline which is a form of Vitamin B that helps burn fat.

Bananas and Potassium:

The recommended daily intake of potassium is currently set at 4,700 milligrams. However, studies show that the majority of Americans don’t get the recommended daily amount of potassium. Bananas are definitely a good source of potassium and the average banana has around 420 milligrams of potassium. Potassium aids in our overall health by maintaining fluid levels in our body. Potassium is vital for cell health because it regulates the movement of nutrients and waste products in and out of our cells. 

Bananas and Digestion 

Bananas aid in digestion thanks to their non digestible carbohydrates which helps maintain a healthy gut. Due to its unique combination of nutrients such as fiber and a cluster of fruit molecules bananas help make you more regular and they even help those suffering from diarrhea. 

Kidney Health

Thanks to its potassium bananas are also helpful in maintaining healthy kidneys. Research has shown that people who eat bananas four to six times a week have a 50 percent reduced chance of developing kidney disease compared to those who don’t eat bananas. However, as a word of caution other research has shown that if you do have kidney disease it is best to eat bananas n moderation because too much potassium can worsen kidney disease.

Additional Benefits:

Bananas have folate which can be beneficial to those suffering from depression. Studies have shown that many people who suffer from depression have a higher risk of having folate deficiency. If your taking an antidepressant it is recommended to continue eating bananas because folate can help enhance the results of the medication. 

Bananas also have tryptophan which leads to seratonin. This means that bananas can potentially help reduce some of the stress and anxiety that you may be going through and put you in a better mood. Also, thanks to tryptophan bananas can also help you get a better night of sleep.

Easy to Find and Easy to Eat

Here in the United States bananas are among the most popular fruits even more so than apples and oranges and in my personal experience they are pretty inexpensive as well. If you’re lazy like me, the great thing about bananas is that you can easily peel them and enjoy the tasty and healthy treat. Of course, there are many different ways you can include bananas in your diet and although I always throw the peel away, while I was doing reeearch for this post, I have learned that in many cultures the banana peel is used in cooking as well. The banana peel has numerous benefits as well. Some of these benefits include using the peel for beauty purposes such as removing pimples and alleviating wrinkles. 

Bananas and Beauty:

As I mentioned the banana peel can be used for pimples. I learned this trick from a YouTube video by Huda Kattan of Huda Beauty. She explained that its best to eat the banana when it’s ripe and keep the peel overnight until it’s very dark and then cut it into smaller pieces (just to make it easier to use) and rub it on your pimples. Continue to do this for a few days until all pimples are gone or until you see improvement. Other bloggers have mentioned that rubbing the banana peel on your skin may help with wrinkles as well. Due to its high water content and Vitamin A eating bananas regularly can be beneficial to your skins overall health. Finally you can add bananas to your face mask.

Ripe vs. Unripe

The truth is that both unripe and ripe bananas have their own pros and cons.

Unripe bananas are the ones that are green. Unripe bananas have a high amount of resistant starch and they’re not that sweet so they’re better for people with Type 2 diabetes because of their low glycemic index. Unripe bananas are also better for colon health thanks to a specific probiotic bacteria that they have. Unripe bananas are better for absorbing nutrients. 

On the other hand the antioxidants of the banana increase as it ripens so unripe bananas have a lower amount of antioxidants. Also since unripe bananas have a higher resistant starch content they can cause some extra bloating and gas.

Ripe bananas are easier to digest thanks to their higher sugar content and ripe bananas have more antioxidants. Research has shown that ripe bananas can help protect you from cancer because they fight abnormal cells in your body.

 On the other hand, ripe bananas lose some of their vitamins and minerals. Also, ripe bananas do have a higher sugar content so they are not ideal for those who suffer from Type 2 Diabetes. 

Don’t Go Bananas Though

As with any other good thing, bananas should be consumed in moderation. Most experts recommend having no more than two bananas a day. This is especially true of those who are on beta blocking medications because they suffer from heart disease. Beta blockers can cause the potassium levels to rise in the blood and so this is why other foods high in potassium should be consumed in moderation

I hope you enjoyed this post hopefully it has encouraged you to reach for a banana the next time you’re hungry! 


With Love,

Yasmin 

Lovely Blog Award

Hey Everyone! Hope you are all doing well 🙂

Today I would like to give a huge thank you to the beautiful and very sweet Tookii for nominating me for the One Lovely Blog Award. I love reading all of her posts and I really admire her for starting her own blog at such a young age. Her blog is fun and interesting for people of all ages so make sure to follow her if you haven’t already done so!

IMG_2830

The Rules:

Thank the person that nominated you and give a link to their blog.

List the rules

Display the award on your post of the award

List seven facts about yourself

Nominate (up to) 15 bloggers for this award and comment on one of their posts to let them know that you have nominated them for this award.  

Seven Facts About Me:

  1. I don’t really have a favorite color. I like many different colors depending on what the colored object is. For example, I don’t really like to wear white or yellow but I love white roses and sunflowers :).
  2. I don’t like any foods especially desserts with coconut inside them even though I know coconuts are really healthy. Ironically though lately (once a week) I have been loving to massage my hair with coconut oil at night and showering it off the next morning.
  3. I don’t drink coffee. I love the smell of it but I feel like the two or three times that I did drink a cup the next day it made me break out. Instead, I love green tea.
  4. I am an introvert.
  5. I am bilingual. I can speak and understand both English and Farsi. In the past few years I have learned how to read very basic Farsi.
  6. I haven’t traveled anywhere outside of the United States but I definitely would love to do so in the future 🙂
  7. I prefer my moms homemade cooking to any restaurant cuisine. I may be slightly biased but I honestly think that my moms cooking is just the best!

My Nominees: 

Stylishable Blog

Rhio Amber

Becoming Rivera

Life With Ktkinnes

The Cake Faces

Claudia Marie Fit

Glam It Up Online

Jessica Jade

The Chic Community

Mary in Manhattan

Fearfully Wonderfully Me

Reviews by Brandi

Dajana Erd

Fresh Perspectives

Pixie’s Big World

 

Once again, thank you so much to the beautiful Tookii for nominating me 🙂 I hope you all enjoyed this post!!!

With Love,

Yasmin

 

Grandma’s Birthday Party!!!

Hey Everyone!!!

Hope you’re doing well! Although I won’t normally post too much about my personal life (just because there’s usually nothing too interesting going on 🙂 ) I do want to share something pretty exciting that occurred this past weekend.

As you can tell by the title my family and I arranged a surprise birthday party for my (maternal) grandma! My lovely grandma turned 80 this year. My parents came up with the idea of throwing a surprise birthday party for her like  two months ago and my cousins and I planned it out. One particular cousin went out of her way to make it extra special and she definitely deserves the most credit!

When the day finally arrived my my mom was busy cooking up a feast in our kitchen. Meanwhile  my cousin went to my grandma’s house and took her shopping so that my other cousins could set up the decorations in her apartment.

After we arrived at my grandma’s house we texted my cousin to bring grandma back and as she opened the door we all started singing happy birthday!  My grandma was literally in awe of everything and she was excited beyond words!

She later described her excitement by mentioning that she has never been so happy in her life and that no one has ever surprised her in such an amazing way before!!! Of course, this was music to our ears because it means that the hard work paid off 🙂

Planning this whole party took a lot of time, effort and cooperation but it was definitely worth all the joy and happiness that it brought to my lovely grandma!!!

Here are some pictures:

FullSizeRender
Traditional yummy Afghan cuisine!
FullSizeRender (1)
The delicious and beautiful cake that my mom ordered from a local Japanese Bakery.
FullSizeRender (2)
The Birthday Queen herself! Trust me she usually always has a smile on her face but she was caught off guard in this one and of course, she was too busy cutting the cake 🙂

Hope you all enjoyed this!

 

With Love,

Yasmin