This blog is going to be about possibly harmful artificial food dyes that are used in some food products. I am no expért on the topic but I did know a couple of these dyes. I learned so much and researched these dyes so you can get a better understanding. I think most people don,t know what is in the food they are eating and its a great chance to check the ingredients your food products contain. All of these dyes were tested on rodents and some on children. I am not telling you to exclude every food product that contains these dyes from your kitchen, that is up to you. I think it's better to consume products that have less artificial food dyes but that's just my take on things.
1. Blue #1 (Brillant Blue)
Brillant Blue is found in candies, cereals, and in some beverages.
When tested on mice it caused them kidney tumors and on some people, it only caused an allergic reaction. This artificial food dye was banned from all food products in Finland and France.
2. Blue #2 (Indigo Carmine)
Blue #2 is commonly found in strong colored beverages and pet food.
On mice and rats, indigo carmine caused brain tumors and has only been banned in Norway.
3. Red #2 (Citrus Red)
Citrus Red is only found on the skin of Florida´s oranges. It is toxic to all rodents and caused the bladder tumors. It is carcinogenic to people which mean that the substance can produce or lead to cancer.
4. Red #3 (Erythrosine)
Red #3 was partially banned, in 1990 the FDA banned this dye from all cosmetic products. But the FDA failed to ban it completely from other products like sausage. This artificial dye produced thyroid cancer in animals.
5. Red #40 (Allura Red)
This artificial dye is the most popular and most consumed. In children, it can cause allergic reactions and hyperactivity. It is found in cosmetics, candies, and baked goods so keep an eye out for them.
6. Yellow #5 (Tartrazine)
It is also one out of the three most consumed and popular dyes. In can cause hyperactivity in children and allergies, asthma, and insomnia in some people. It can be found in pet food,gelatin, and cereal.
7. yellow #6 (Sunset Yellow)
Yellow #6 is the third most popular artificial dye which is in the top 3.It can cause hypersensitive reactions, hives, asthma, and allergies in some people. Sunset Yellow is commonly found in gelatin, cosmetics, candies, and cereals.
8. Green #3 (Fast Green)
I would say this is the least common or popular dye out of all of them.
In Rodents, it caused bladder tumors and was banned in Europe. You might find fast green in some cosmetics and yummy ice creams.
At first, I was one of those people who did not pay any attention to the nutrition label on any food products I was consuming. I did not really care about it and I had no idea how to read this table or what was good or bad. After a while, I started to care more about my health and learned the basics on how to read the nutrition labels on different food products.
1. Serving Size
The serving size depends on how much product the box or package contains. It is a recommended healthy portion so you will not consume too much. So if you eat two portions you are getting double the calories and double of everything.
The number of servings you intake determines the number of calories you eat. A low-calorie intake would be 40 calories, moderate intake would be 100 calories and a high intake is 400 calories.
3. Dietary fibers, Vitamin A&C, Calcium, and Iron
Usually, all these nutrients above are low in peoples regular diet which is usually obtained by eating fruits and veggies. Increase consumption of these nutrients will help reduce diseases and help your bones.
4. Saturated Fats, Trans Fat, Cholesterol, &Sodium
Your diet should be low in all of the above to prevent heart disease and high blood pressure.
5. Daily Values
Basically, the daily values are the percentage of nutrients in a single serving. A low percentage would be 5% or less like I mentioned above saturated fats, trans fat, cholesterol, and sodium should be at this percentage. A high percentage would be 20%, dietary fibers, vitamin A&C, calcium, and iron should all be at this percentage. The information is based on a 2,000 calorie intake a day but can be different based on the person or diet.
Here are 4 foods or drinks that most people think they're healthy but are not. Just to make things clear I am not an expert but this is just my guide of what to eat or not. I hope this helps you make the right food choices and start learning how to read a nutrition label if you do not know.
After a hard hitting workout you would think that a sports drink is the better option for your health. The problem with many sports drinks is that they contain so many grams of sugar. Instead of a sports drink, I would just go with a regular bottle of water.
2. Fruit cups
One of my all time favorite snacks is on this unhealthy list which is fruit cups. You would think it's healthy because it says fruit on the label. One thing that really comes in handy is knowing how to read a nutrition chart/label. Once again the grams of sugar that one single small cup contains way to much. The bad part is that the fruit is sitting in sweet fruit juice. A healthy snack should not exceed more than 6 or 7 grams of sugar, so just keep that in mind.
3. Ranch dressing
when you're eating or ordering salad please just eat your salad dry and exclude the ranch. The fat calories that ranch dressing contains are so much and yes not all fat calories are bad but out of the 120 calories 110 are fat calories. That is so scary so just go dry or eat a cheese burger because its about the same.
4. Instant Oatmeal
Here is where you really have to be careful when buying certain brand and types of oatmeals. Before you buy those instant oatmeal packets you should actually buy the original Quaker oats. instant oatmeal contains artificial flavors and way more sugar. The traditional oatmeal contains 1 gram of sugar and the instant oatmeal contains 13 grams which is a big difference between both.
Personally, these four snacks I am going to share are usually my breakfast. They can be snacks or even a light breakfast if you do not want to eat too much in the morning. The portions are all up to you it really is different for each individual. This is basically what I eat but you can change some of the ingredients if you do not like them.
1. Peanut butter & banana toast
For this toast, I usually prefer using whole grain bread instead of pure white bread. I spread a thin layer of peanut butter and chop bananas and place them on top which gives me the protein I need. The portion for me is one slice but if I am really hungry then I usually add another slice of toast on top making it a sandwich.
Instead of milk on your cereal, you should try Greek yogurt which is fat-free. The cereals I use are Corn Flakes or Raisin Bran both low in sugars. Sometimes I add fruits like strawberries and bananas. I did not take a picture for this one so here's my Snapchat video.
3. Hunny Toast
Hunny is a great source of protein making this a great snack before a hit workout. This is also a very filling snack so you will not have any cravings. I also like to add fruit around my toast like grapes, watermelon, and cherries.
4. Granola/protein bars
I always thought that granola bars were healthy for you but its the total opposite. I usually got The Nature Valley Granola Bars but realized they were high in sugar and low in protein. Instead of a granola bar,the better choice would be a protein bar like the Gomacro bars. These are organic, vegan, non- GMO, gluten free protein bars. These bars are much more filling than any other snack or granola bar.
Ab workouts are sometimes the hardest and the ones you least enjoy doing. When you think of abs you automatically think about difficult exercises like sit ups. I usually prefer doing weight exercises than getting on the ground and doing core exercises.
1. Dumbbell Chop
The Dumbell Chop is basically the same thing as if you were chopping wood. This exercise is a great to strengthen your core, abs, back, and shoulders.
2. Side Bend
The side bend exercise might look simple but is a real challenge to your abs. After a couple side bends your sides will start to burn meaning that your abs are doing the work.
3. Overhead Extensions
This is one of me favorite exercises that I do on a regular basis. This exercise to me is the most effective you can do it two ways, standing up or sitting down. I usually do them standing up and it really builds a strong core and works your upper part of your abs.
4. Standing Core
Like the side bend, the standing core looks easy but makes you use all your strength.. Let me tell you that after a couple you will start sweating fast.
As this new year approaches here comes the typical fitness goals again. The same goals set by many "I will start going to the gym" or "I am going to lose weight". These two fitness goals are so vague and are the worst goals that at the end you will not keep. Here I will help you set a realistic fitness goal that you will achieve this new year.
Bad Examples of Fitness Goals
1. I want a Flat Stomach
2. I want to lose 50 pounds
3. I want to be skinny
4. I want to get in shape
These are only a few examples of bad fitness goals or as others call them long term goals. There is nothing wrong wanting all these things but you have to start with realistic goals to achieve what you want which are these goals at the top. Down below I will show you examples of good fitness goals and how to achieve them.
Good Examples of Fitness Goals
1. Running for 50 minutes three days per week
2, 20 Squats everyday for a month
3. 30 minutes of Cardio 2 days per week
4. Drink 1 liter of water everyday instead of any other drink
I would call these short term goals, these are the best way to start your fitness journey. It could be a monthly or a weekly goal, this is a great option if you like to change up your workout and do something different every time.These goals are simple and will keep motivating you throughout your fitness journey.
Once again the holiday season is here and all the unhealthy food is coming. Last year I wrote a blog about detox foods but I decided to do drinks this time. These drinks are perfect after Thanksgiving and Christmas. So if you feel guilty about eating all that food you should prepare some of these detox drinks.
1. Apple & Cinnamon Water
For this drink you will need one apple, 1 tablespoon of cinnamon, water, and two tablespoons of lemon juice. This drink will help boost your energy and help eliminate everything that your body does not need.
2. Banana Green Tea
You will need a banana, green tea and a lemon and blend everything together to make this quick detox drink. This drink contains many great nutrients like fiber, iron and is a metabolism booster.
When trying to lose weight, most people do not know what types of foods or drinks are the best for their health. Shakes and smoothies are just not the best, so that is why I have some weight loss drinks you just might want to try out.
1. Cinnamon Tea
Cinnamon tea reduces hunger, that means less cravings during the day like chips and cookies. Boil some water, add a tablespoon of cinnamon and another one of honey. Drink this tea right when you get up in the morning and start seeing results.
2. Mixed Tea
This tea is a mix of the cinnamon tea that I mentioned above and the typical lemon tea or water. Boil water and add a tablespoon of cinnamon, lemon ,and honey. Drink this tea before your meals to help digestion.
Many people want to start working out but don't have the basics down, that is why I am here to help.Here are my basic tips for beginners that will help you achieve your fitness goals.
I think the key to start working out or exercising is motivation.The desire to improve your body and having goals you want to achieve. If you don't have motivation you will not complete your goals and stop working out after a few days.
The second tip is dedication, something that is also important in your fitness journey. You have to make time for exercising, if you really want something you will make the time. At least dedicate half an hour or an hour to exercising.
3.Warm Up /Stretch
I had to learn this lesson the hard way, I would recommend to do some stretches before you start your workout. If you don't stretch you might pull something and be in pain for a while.This also helps so you will not be that sore after your workout.
4. Start Slow
I would start with basic exercises that I know how to do like push-ups, sit-ups, planks, and squats. I would only do 10 of each to start and increase the number as the days pass. The thing you should not do is start with a high number like 30 or 50 of each you will just feel so tired.
Change it up a bit one day do leg exercises and the other day do arm exercises. So you will not get bored doing the same exercises everyday.
Most people do not know how helpful drinking water is to the whole body. You should make the switch to water and stop drinking soda or any other energizing drinks that are full of sugar. The benefits of water are endless but I am only going to share five benefits that might change your mind about water.
1.Helps in Weight Loss
Drinking water throughout the day makes you feel full and makes you avoid unhealthy snacks. When eating replace your soda with a bottle of water which can help you feel full and reduce the amount of food you consume.
2. It Cures Headaches
The most common reason why headaches occur is because of dehydration or lack of water. So the next time you have a headache try drinking water and you may be surprised.
3. Boost Energy
The best time to drink water is before and after working out or doing some type of physical activity. This will make you feel full of energy to exercise and you will not feel tired.
4.Helps Your Kidney
The more water you drink the better your kidney function will be.Water also eliminates toxins and wastes that your body does not need.
5. Healthy Skin
For the people who have acne this might be your solution, just drink water. Drinking water can help clear up your skin and gives your skin a glow.