Ketogenic Diet 101: Benefits and How to Start

Hi everyone! Gerald and Kacey here. We’ve recently started the Ketogenic Diet and we’d like to share with you what we know and how it benefits our body. There are also certain suggested foods to eat. Read along and find out so you can start the diet too!

What is the Ketogenic Diet?

According to Healthline, the Ketogenic Diet focuses on high-fat, low-carb, and just enough protein for the liver to produce ketones which shifts the body to burning fat instead of carbohydrates. When the carbs in your body are reduced and fat is used for energy, this puts you in a natural metabolic state called ketosis.  Because of this, your body becomes more efficient in turning fat into energy and reduces the risk of some diseases. Eventually, less glucose is produced from the minimal carb intake.

Different types of Ketogenic Diet

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Benefits of the Ketogenic Diet

The Ketogenic Diet has many health benefits and here are some:

  1. Effective weight loss

    The body works more when turning fat into energy compared to making carbs into energy, thus helping speed up weight loss. Additionally, because it is high-protein, it takes a longer time to feel hungry.

  2. Lessens acne

    There are times when acne is caused by high blood sugar and an unhealthy diet from having a lot of processed and refined carbohydrates. So when you do the keto diet which is lessened carb intake, it could make the skin’s health better.

  3. Can help treat cancer

    There’s research that says the keto diet can help treat cancer. The lack of glucose from carbohydrates causes oxidative stress in cancer cells which feed off carbs in order to multiply. So if you lessen its “food”, it eventually starves to death.

  4. Lowers risk of heart disease

    It is important to note that despite being a high-fat diet, the type of fat should be considered. HDL (good) cholesterol levels increase significantly in people who follow the ketogenic diet as long as it’s the good fat being eaten. Make sure to read our previous blog post to know more about the different types of fat.

  5. Assists in brain functioning

    There are some studies that say the keto diet has significant benefits to the brain also. It can help prevent neuro diseases such as Parkinson’s and Alzheimer’s, or can even lessen the symptoms.

How to start doing the Ketogenic Diet?

To begin doing the ketogenic diet, it is important to plan out your meals and have a diet plan ready. If you want to enter the ketogenic state faster, you should have more control over your intake of refined carbs. Stay away from foods that have a high glycemic index.

Foods to avoid

  1. Sugar

    Sugar can be found in regular food or drinks which is why natural and fresh ingredients are the best. Avoid sugary drinks and food like ice cream, cake, soda, and juice.

  2. Fruits

    Avoid fruits that are high in sugar like bananas, mangoes, apples, oranges. There are some berries are acceptable to consume but in moderation.

  3. Grains

    Limit intake of wheat and whole-grain products like bread, pasta, cereals, rice, and corn.

  4. Low-fat foods

    There are some low-fat foods that are higher in carb and sugar. A perfect example is low-fat milk.

  5. Starch

    Avoid starchy root vegetables like potatoes and yams as these can be high in carbohydrates.

  6. Trans-fats

    Most trans-fats are hydrogenated which can be bad for the body. Avoid margarine or other butter replacements.

What your diet should look like

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Top 10 Foods That Will Help You Sleep Better

We have been experiencing difficulty in sleeping lately because of our very busy schedule and because we are constantly on-the-go. So, we wanted to naturally solve our problem and we came up with a list of the top 10 foods that will help you sleep better. These foods contain natural substances that help induce sleep. Some of the items included here will seem familiar as you’ve probably read it from our previous posts because we are all for keeping our body healthy and fit with the best foods.

Kale

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Kale is one well-known superfood and has many uses which include being a sleep-inducer. What’s in it? It is high in calcium which aids the brain in using tryptophan to produce more melatonin, the sleep-inducing hormone. Other green options would be spinach or mustard leaves which are also high in calcium.

 

Banana

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Bananas are packed with potassium, magnesium, tryptophan, and melatonin. Potassium and magnesium act as muscle relaxants which help the body be ready to sleep. Furthermore, the tryptophan is an important amino acid in converting serotonin which is a sleep-inducing signal to the brain and the melatonin also acts as a sleep hormone. According to Livestrong, a study suggests that as these increase in your body, the drowsy feeling will kick in and help you fall asleep.

Almonds

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Almond is another food that is rich in magnesium, amino acids, and other vitamins that help in achieving quality sleep. Magnesium is also known as a headache remedy and people who are deficient in this mineral can experience sleep difficulties. Consuming almonds with honey and milk is a great bedtime snack and you’ll doze off in no time.

Cherry juice

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Researchers from the Universities of Pennsylvania and Rochester have concluded from their study that a glass of cherry juice helped their subjects sleep faster and showed improvements in their sleep pattern. In another study conducted, increased melatonin production was significant in those who took the juice. This can help troubled sleepers improve their sleep quality and have longer rest.

Cereals

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A bowl of cereal before bed is a great way to end the day and help you catch some zzz’s. Make sure though that these are low-sugar, whole-grain cereals to make it a healthy snack that won’t give you a sugar rush. Food with complex carbohydrates helps keep tryptophan stay longer in the bloodstream, thus, prolonging the sleep-inducing feeling as well. Top this off with some bananas, yogurt, and cherries for better effects.

Walnuts

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Walnuts contain a lot of tryptophan which is also called the “body clock” hormone according to Reader’s Digest because it helps set your sleep-wake cycles. They even contain a good amount of melatonin that helps people sleep better because it makes them drowsy at night.

Salmon

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Another very healthy food is salmon, which is also considered to be a great sleep-inducing food because of the vitamin B6 it contains that produces sleep hormones. Other fishes that are also sleep-stimulants are cod, halibut, tuna, and snapper. These contain enough protein to keep you full throughout the night but are light enough to not make you feel bloated.

Yogurt

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Yogurt is a good bedtime snack but watch out for those that contain high amounts of sugar as these can cause a spike in your blood sugar levels and keep you awake. It is best to consume plain or greek yogurt and combine it with naturally sweetened fruits that are also sleep-inducing like cherries, bananas, walnuts, almonds or cereals.

Chamomile tea

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Drinking a cup of warm chamomile tea 30 minutes before sleeping can help alleviate stress and make the drinker have better sleep. According to National Center for Biotechnology Information, chamomile is famous as a sleep inducer because of its substances that are sedative and have relaxing effects on the brain.

Chickpeas

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Chickpeas, like salmon, contain significant amounts of vitamin B6 that is essential for the body’s production of serotonin, a hormone the helps you rest well. Chickpeas are usually made into hummus but you can also use it in salads or as a siding to your favorite viand. You can even use it as a substitute to mashed potato!

Conclusion on the Top 10 Foods That Will Help You Sleep Better

Staying fit is a top priority and eating foods that are rich in vitamins and minerals are very important. The top 10 foods that will help you sleep better are not only healthy but also naturally contain the substances that you need to achieve enough sleep and rest that your body needs.

Top Things to Do in San Antonio

Hi everyone! It’s Gerald and Kacey here. We’ve had the time to go around and look for things to do in San Antonio this weekend. So we came up with a list of sights and tours that we think you will enjoy when you visit San Antonio.

Top 8 Things to Do in San Antonio

San Antonio Riverwalk Cruise

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Experience one of the most famous sights in San Antonio with the San Antonio Riverwalk Cruise. You can learn everything you need to know about San Antonio River in this 35-minute comprehensive riverboat tour and covers 1.5 miles of the River Walk. What we loved about this quick tour is the very informative and entertaining captain that gave us lots of historical facts. The river is a great start to get introduced to the city because of its very serene and welcoming atmosphere.

The Alamo

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Another popular sight in San Antonio is The Alamo that says a lot about the early history of Texas. You can walk and take a tour of its grounds and learn to appreciate San Antonio. This is a prime spot in our area and you shouldn’t miss this place when visiting the town.

San Antonio Mission Tours

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The Mission Tour visits four historic sites in San Antonio. It gives visitors an idea of how life was like during the 18th century. These sites have earned UNESCO World Heritage status because they are great a great example of history. The mission we enjoyed the most was San Jose because it has the National Park visitor center and a movie theater that shows the history of the missions.

Botanical Garden

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The botanical garden is another beautiful place to go to if you want to relax. It is near downtown so it’s easily accessible. It’s a 33-acre property that houses different plants from all over the world. The garden and plants are really lovely and you know they take care of them very well. There are even different landscape styles like the Japanese Tea Garden, the Conservatory, and the different Texas landscape areas. We would really like to come back here and explore it more.

Sea World

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Sea World is a great place to visit for a fun family day. There are a lot of attractions to see here. Just make sure you are aware of the schedules so that you can catch them all. There are also park rides to enjoy. You’ll need a whole day to experience everything in Sea World. It is a bit pricey, but it’s definitely worth the money!

Natural Bridge Wildlife Ranch

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Although it seems pricey to go to, the Natural Bridge Wildlife Ranch is worth it to spend a whole day in, especially if you have children. The animals are treated very well and the 450-acre ranch premises are kept neat and tidy. You can feed the animals with the food that they give you. This is one of the things to do in San Antonio with kids.

Six Flags Fiesta Texas

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Experience a day of extreme fun in one of the most interesting Six Flags locations! Many people say that this is the best one and we definitely agree. The rides and attractions will fill up a whole day’s schedule and will keep you busy until the night. There are also relaxing water rides for those who do not like extreme ones. It’s best to start the day early to be able to ride all the attractions you want. Also, check the park schedule before you go so you can plan your day ahead and join the events.

San Antonio Walking Food Tour

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What’s the best thing to do after a full-packed day? EAT! San Antonio is gaining fame among the foodies and this tour is perfect to experience traditional Tex-Mex food or those that are found at this location only. Another great way to get familiar with a place is to know its food. This tour is around 3 hours with 5 restaurant stops, and will definitely take you to the roots of San Antonio.

Other Top Things to Do in San Antonio

San Antonio Market Square

The San Antonio Market Square is a city attraction that you have to visit. It has a great Mexican that will take you to Mexico. There are a lot of things to see in the market square which are mostly stalls, souvenir shops, and restaurants. Enjoy over 3 blocks of apparels, handicrafts, and food.

San Antonio Museum of Art

Going to the San Antonio Museum of Art is one of the things to do in San Antonio for free. There are certain days when they offer free admission so watch out for those! This museum displays many different styles of art and different eras as well. So if you are an art lover, you can spend hours in this museum. Both the modern and ancient collections are beautiful and will surely keep you coming back. Free admission on Tuesday from 4pm until 9pm, and also on Sundays from 10am until 12 noon.

Briscoe Western Museum

Another museum that offers free admission is the Briscoe Western Museum that is located near the Riverwalk. It is made up of 3 floors with wonderful displays of western history and it is best to start from the top floor going down to the bottom. Their exhibits have audio and video too for better viewing experience. It is free to go on Tuesdays from 4 in the afternoon until 9 in the evening.

La Villita Historic Arts Village

La Villita or Little Village is the first village in San Antonio. For us, this is an interesting place because it is the start of real estate in the area. It is popular for the locally made artisan and specialty boutiques of arts and crafts in the old houses there. Going here is easy because it is located along the Riverwalk too.

Bonus

If you want to experience country music, you can head over to Power Plant in Seguin, which is just a few minutes drive from San Antonio. You can watch Buddy Boy Vargas who is a very talented musician.

Experience Country Music in San Antonio with Buddy Vargas

Hi Everyone! It’s Gerald here. Kacey and I had a property showing recently and after that, we proceeded to the Power Plant in Seguin, Texas just right outside San Antonio. We were pleasantly surprised by live music from the budding artist ‘Buddy Boy Vargas.’

He is a well-known country singer from Gruene, TX that has opened for many very famous musicians like Johnny Lee, Ronnie Milsap, Blackhawk, Little Texas, Restless Heart, Pam Tillis, Kevin Fowler and even Mark Wills.  He has also had the opportunity to share the stage with the likes of Randy Rogers and Brady Black of the Randy Rogers Band.   He has a very promising career ahead of him.  He was fantastic and we definitely enjoyed his music. It was such a great way to end our day.

He is able to weave rock and roll songs and ‘hair metal’ songs into country songs seamlessly while maintaining the integrity and spirit of the original song.  A great skill that not every musician can do. It was pretty incredible and he is an immensely talented musician which turned us into instant fans.

He has been performing as a solo act since 2010 and most recently performing as a 1-man 3-piece band playing the guitar, bass, and drums while singing simultaneously all LIVE with NO looping or NO backing tracks. This is what even impressed us more.

He gets a lot of work with well over 200 shows per year because of his George Strait covers, but he does have music out on the radio, Internet radio, and on digital download sites such as iTunes, Spotify, Amazon music, etc.

Accomplishments as an artist

2012 Latin Grammy-nominated songwriter/musician
2015 Country Blast Radio Modern Country Male Artist of The Year  Nashville, Tn
2016 multi nominee Country Blast Radio Music Awards Nashville, Tn
2017 Multi nominee Country Blast Radio Music Awards Nashville, Tn

Professionally endorsed by pro audio company Electrovoice

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Follow him on social media and stay updated with his shows

You can catch him live on Thursdays at the Power Plant and experience country music in San Antonio by Buddy Vargas.
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What to Do When You Inherit a Property

Inheriting a property is a very overwhelming experience especially after the passing of a loved one. If you are an heir, would you have the slightest idea what to do? Naturally, there will be many questions on your mind. So, we’re here to help you know the things you need to do when you inherit a property.

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Investigate the mortgage

It is possible that the house you just inherited is already fully-paid. But sometimes, it might just not be the case. When you inherit a property, you need to know its mortgage status. If you plan to live in the house or want to have it rented out, then you need to pay it off yourself. You need to speak with the lenders and arrange a new payment scheme if the present one does not fit your budget. Also, know that there is a Garn-St. Germain law that prohibits lenders from enforcing a due-on-sale on inherited properties. Lastly, it is best to consult a real estate attorney to guide you on the best action to take.

What are the taxes?

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Inheritance Tax

There are many taxes on properties and these can differ depending on which state the inherited property is located. Only 6 states collect inheritance taxes namely Iowa, Kentucky, Maryland, Nebraska, New Jersey, and Pennsylvania. In these states, a spouse who inherits property is also exempt from paying inheritance taxes. Furthermore, Nebraska and Pennsylvania are the only states that collect on properties passed on to children or grandchildren.

Estate Tax

Do not confuse estate tax with inheritance tax because an estate is the overall asset of the deceased. Unless your inherited property and other assets are worth more than $5.34 million, then you won’t have to pay for this.

Income Tax

You pay income tax if you inherited a property that is being used to generate income. An example is if the property is being rented out or if that’s what you are planning to do with it.

Capital Gains Tax

You will only be paying capital gains tax if you decide to sell your inherited property. This is based on the amount you are selling the property compared to its current market value.

Property Tax

A property tax is a kind of tax that is paid as long as you are the owner of the property. So when you are an heir, it is best to pay immediately to avoid lapses and keep the property updated.

Timeframe

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There are certainly many things that have to be thought about thoroughly regarding an inherited property. But you should keep in mind that time is precious and you should act immediately. Know how much time you will need to decide what to do with the property. Ask how soon you have to pay the taxes and mortgages to avoid getting penalties and repossession. Acting fast will save a lot of time and money and can even help you save your property.

What to do with the property?

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According to Forbes, there are three basic things you can do with your inherited property and these are to sell it, rent it out or move in it.

Sell

Selling your inherited property is ideal if you don’t have the money to finance the taxes, the mortgages, and the maintenance. Also, if this is just an extra home to you, then this is the best thing to do.

Rent out

Another great idea for your inherited property is to rent it out and generate income out of it especially if it’s an investment property. This can help you gain money for any expenses that the home requires.

Move in

Of course, you have the option to move into your inherited property and this is the best thing to do you’ve got no other place to live in. Most inherited homes are from parents so most heirs wouldn’t feel indifferent when they move in it.

Sometimes, inheriting a property can feel more of a burden if you have don’t have the slightest idea what to do with it. Just remember to take things a step at a time and ask the questions that you have in mind. Act wisely and consult a credible real estate agent if you decide to sell your property.

How to Protect Yourself in a Hurricane

It is hurricane season once again and the worst is not yet over. USA Today listed 3 Texas counties that are vulnerable to hurricanes. Although San Antonio is not one of these, being prepared to face the worst is vital in survival.

Now that the hurricane season is in full swing, how will you be able to secure your family when a hurricane comes? Having all the information you need to stay safe is very important. So, here are some hurricane protection tips for you and your loved ones.

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Preparation before the storm

  1. Before the hurricane season begins, make sure that your home is updated with the latest building codes in your area and that it is safe for you to take shelter there. If you are unsure of your house’s safety, move to a municipal hurricane shelter.
  2. Make sure that your home is properly hurricane-proofed. Install shutters on windows and doors.
  3. Make a family emergency plan and make sure that every member knows when to evacuate and where to meet.
  4. Keep a copy of all your IDs, personal cards, important documents, and insurance policies in a waterproof container.
  5. Have basic necessities like food and water, especially those that do not need cooking or with minimal preparation. There may be no electricity during a hurricane so there will also be no refrigeration. Also, stock up on medicine, protective clothing, flashlights, batteries, and car with a full tank of gasoline.

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During a hurricane

  1. Stay inside the house to prevent injuries. Never go out during the storm. Only in the event of a fire should you move out of your house.
  2. Do not stay close to windows and doors, and keep your curtains or blinds shut. You can get injured from broken glass and splinters.
  3. It is best to turn off your electricity and gas tanks during a hurricane. Unplug all appliances.
  4. If the house seems on the verge of breaking, protect yourself by staying under a table or stay in a sturdy closet.
  5. Listen to the radio to keep yourself updated regarding the hurricane.
  6. Stay calm so that you will be able to think clearly in the midst of the hurricane.

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How to proceed after a hurricane

  1. Apply first-aid to injuries or seek medical attention if needed.
  2. Keep listening to the radio and monitor weather and road conditions. Stay updated with the latest news and instructions.
  3. When in an evacuation center, only return to your home if authorities tell you to do so. This can avoid any risks or dangers that the storm may have caused.
  4. The storm may seem to be over but stay alert in case of more rain and flooding.
  5. Be cautious about downed power lines which can cause electrocution. Also, stay away from stagnant water which can be electrically charged from downed power lines.
  6. Never try to cross flowing water to avoid possible drowning. Some floods can be deep with strong currents and sweep you away.
  7. Inspect the damages in your home, take photos, and inform your insurance company.
  8. If the electricity is still down, do not use candles because these can cause a fire. Use battery-powered flashlights or emergency lighting.

Bracing yourself and your family for a storm can be frightening. But knowing what to do and preparing for the worst can be your best defense. We hope that you keep these tips in mind and that these will be useful in the next hurricanes that come. Stay safe and dry!

Top 8 Healthiest Foods

A lot of people are not aware that establishing healthy eating habits is a lifestyle. Many people say that staying healthy is not just about exercising. They say that having a fit body is 80% diet and 20% exercise. That means no matter how much you workout if you don’t eat healthily then you will not see the results you want. So what are the best healthy foods to eat? Here are our top 8 picks.

1. Almonds

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Almonds contain many vitamins and nutrients which include fiber, magnesium, manganese, vitamin E, fat, protein, copper, vitamin B2, and phosphorus. Additionally, almonds are rich in antioxidants too. Although it is good to note that the antioxidants are found in the brown layer of an almond’s skin.

This very yummy tree nut helps in controlling blood sugar, blood pressure, and cholesterol. It’s easy to munch on these and these are healthier than eating chips. You can add these to salads, or just make your own trail mix with dried fruits.

If you are not a big fan of eating almond nuts, you can choose almond milk and include it in your healthy bowl of oats or cereals.

2. Walnuts

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Another very healthy nut is walnut. The vitamins and minerals you can find in walnuts are copper, folic acid, phosphorus, vitamin B6, manganese, vitamin E, and a lot of good fat. Walnuts can help prevent heart disease and cancer, and also aids in improving brain health.

Walnuts can be consumed in different ways but are usually incorporated with salad or baked goods. You can also make your own trail mix with walnuts and dried fruits.

3. Salmon

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One of the best and healthiest fishes in the world is salmon. It is well-known for being a great source of omega-3 fatty acids that help improve cardiovascular health. It is also a high-protein fish which can be a better substitute to meat. Other vitamins found in salmon are vitamin B12, selenium, niacin, phosphorus, thiamin, vitamin A, and iron. Salmon helps in having better heart health and prevent some mental disorders.

A healthy way of cooking salmon is by baking or poaching it, then pair with your healthy grains or salad. We also love salmon with a hint of tang from lemons! For more recipes, you can check BBC Good Food.

Other fishes that are healthy and similar to salmon are trout, sardines, mackerel, herring, and anchovies.

4. Kale

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The wonders of kale are very underrated. It contains a lot of nutrients that other fruits and vegetables are known for. It’s considered a super green vegetable and is one of the most nutritious foods in the world. So what are the vitamins and nutrients found in kale? It has vitamin C and contains more of it than oranges. It has alpha-linoleic acid (ALA) which is responsible for brain health. Lastly, kale is rich in Vitamin A and even provides more calcium than milk.

Consuming kale can have numerous health benefits. Regular intake can help prevent diabetes, heart disease, and cancer. It can even help protect the bones because of its rich calcium content and aid in digestion because it is fiber-rich.

Kale can be enjoyed in different ways. Most commonly, it is eaten as a salad, sandwich, or consumed as a smoothie. Other great green vegetables that contain a lot of vitamins and antioxidants are spinach, cabbage, and asparagus.

5. Avocado

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The avocado is also considered another super food that is packed with lots of nutrients despite its high-fat content. Avocados have very little sugar compared to other fruits and are a good source of protein. Aside from that, it contains pantothenic acid, vitamin K, fiber, and ALA. Avocados have many health benefits which include preventing heart disease, decreasing cholesterol levels, regulating blood sugar and blood pressure, and being an anti-inflammatory agent.

You can simply enjoy avocado by putting it on toast with poached egg, sundried tomatoes, and some goat cheese.

6. Quinoa

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Quinoa is dubbed as the “super grain of the future”. It is a whole grain packed with lots of fiber and protein and has a very mild flavor. The combination of fiber and protein helps you feel full longer. Other than that, it contains iron, lysine, magnesium, manganese, and riboflavin.

Quinoa takes around 15-20 minutes to cook and is a very versatile grain. You can mix it in salads or can also go great with grilled chicken and vegetables.

Other substitutes to quinoa can be couscous, bulgur wheat or amaranth.

7. Eggs

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Eggs are one of the easiest, healthiest foods you can incorporate into your diet. It is easily available and can be consumed in a number of ways. Eggs are a great source of protein and other vitamins such as B-2, riboflavin, and B-12. You can find most of the vitamins and minerals in the egg yolk, and it also contains the healthy fat and cholesterol that our body needs.

We love eggs for breakfast with arugula and cherry tomatoes. Here’s an easy and quick frittata recipe from Williams Sonoma.

8. Apples

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“An apple a day keeps the doctor away” is a famous phrase we often hear. In a research done by Florida State University, they studied a number of women who ate apples daily. This resulted in a 23% decrease in their LDL (bad cholesterol) levels and 4% increase in their HDL (good cholesterol) levels.

Apples are rich with an antioxidant called polyphenols that showed extended life spans in animal studies. Polyphenols also destroy free radicals that damage our body.

Apples are usually best eaten raw, but other ways to healthily consume it are to juice it or make a smoothie mixed with kale!

Eating healthy food is a constant decision and should be part of your lifestyle. Having the right amount of these healthy and nutritious foods can have great long-term health benefits and can even help in preventing diseases. Remember that you can shift to having healthy eating habits if you put your mind, heart, and body to it.

How to Hurricane Proof Your Home

Hi, everyone! It’s Team Peace here. In connection with Hurricane Harvey that recently devastated Texas, protecting the home is a very essential thing. Harvey brought more rain than wind, but today we are sharing with you how to protect your home in case a hurricane with strong winds landfalls on your area.

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Protect windows and doors

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Use sturdy windows and doors that will not easily shatter and can withstand strong wind pressure. The National Wind Institute of Texas Tech University has a recommended list of doors that could be used in safe rooms or shelters but could also be used in your home. For windows, The Balance recommends Polyvinyl Butyral (PVB) glass as an affordable yet sturdy option since it absorbs impact well. Also, make sure that your doors and windows have shutters or a track system for added protection. Do not forget to have an installed garage door. A weak garage door is very vulnerable to hurricane winds and can make way for the wind to enter the house and destroy the roof.

Design for uplift

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It’s possible for hurricanes to tear your home apart. To prevent this, Forbes recommends using the right fastening system for your home. There are a lot of choices and it may vary depending on your house location and construction type. There are tie-downs, lateral anchors, hold-downs, and embedded connectors to name a few. Just make sure that the one you use is code-mandated for the best protection.

Clear your surroundings

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If there is an upcoming hurricane warning, one way of getting ready is by clearing the outside of your home to prevent debris from getting caught in the hurricane. Cut the trees within your property and remove items on your porch, patio, or backyard.

Let the water flow

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Hurricanes also bring rain, so make sure that your gutters and downspouts are not blocked. Water will always find somewhere to go to. Ensuring that your gutters are clear will prevent any leaks in your home.

Have a GO-Bag

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Every home must have GO Bag with an emergency supply kit. Ready, by Department of Homeland Security, has guidelines on how to build a kit and what to put inside. Keep your items in one bag and store it in an easy-to-reach place in case any disaster strikes. Having it all together can make it easier for you in case you need to evacuate.

Stay updated

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Power will surely be out during a strong hurricane and your mobile phone will probably have to be charged. Keep your lines open and use your landlines for communicating your relatives. You can also stay updated with any news about the hurricane using a battery-powered radio which should be included in your emergency kit. Don’t forget to include the correct battery size for your radio if ever it runs out.

These are just some tips on how you can protect your home from natural disasters such as hurricanes. Remember to always be ready and anticipate things that might happen. Good thing Hurricane Harvey has been downgraded to a tropical storm now and we hope the floods will go down immediately. Thanks everyone and we hope these guidelines can help you in the next storm. We are Team Peace and we hope you stay safe!

Is Fat Bad for You?

“Is fat bad for you?” entails a broad and confusing discussion about the different kinds of fat, which are either good or bad for the body. So to answer the question, let us explore the different kinds of fat that can be found in food and find out which ones are unhealthy.

Types of Fat

In food, you will find the three types of fat. These help provide energy in the body and aid in the absorption of certain vitamins and nutrients, says WebMD. What are these?

 

Saturated fat

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Also known as “solid fat”, saturated fats are usually found in meat, dairy, and other animal-based foods. Despite old guidelines that you should not eat red meat, recent studies report that saturated fat doesn’t increase the risk of coronary disease, according to WebMD. Sugar is the main culprit in most diseases, says Hufftingtonpost.

So where else can you find saturated fats? You kind find it in coconut oil, palm oil, cocoa butter. These are in whipped toppings, margarine, butter, and also coffee creamer.

Unsaturated fat

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According to Healthline, there are two types of unsaturated fats, which are monounsaturated and polyunsaturated. What differentiates this type of fat to the other two is that this doesn’t solidify because its molecules are loosely packed.

Monounsaturated fat

Most monosaturated fats come from fruits, nuts and seeds. This includes oils that are derived from them like olive oil, peanut oil, sunflower oil, and canola oil. These help maintain blood sugar and lower the risk of heart disease.

Polyunsaturated fat

Polyunsaturated fats, on the other hand, have two more types. These are omega-3 and omega-6 fatty acids. Both can equally protect the heart but omega-6 fatty acids are said to have inflammatory effects.

Examples of foods rich in omega-3 are flaxseeds, salmon, walnuts, chia seeds, hemp seeds, and tuna.

Most common sources of omega-6 are soybean oil, sunflower oil, and corn oil.

Trans fat

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This type of fat is also called trans fatty acids. It has undergone hydrogenation which makes it more stable and less likely to rot. Because of its stability, it is highly used in margarine, shortening, and baked goods. You can also get this type of fat from beef and dairy.

Harvard School of Public Health says that trans fats are bad for the body because it raises LDL (bad cholesterol) and lowers HDL (good cholesterol), similar to the first item in our 8 Worst Foods to Eat post. This increases risks of heart diseases by 23% and even diabetes. So watch out for trans fats in your food. You can also find these in your processed foods, chips, crackers, and even some salad dressings!

So to answer the question “Is fat bad for you?”, you should be vigilant in knowing the differences between healthy and unhealthy fat. Saturated and trans fats can be beneficial up to a certain extent and with moderation, while unsaturated fats are the best choice. It is important to read food labels and remember that whole food are generally better than processed instant food.

How to Secure Your Home From Theft

Having a home for your family is a great privilege and one important thing to consider when having a home is security. Crimes are everywhere but can be prevented with the use of safety precautions. So, here are ways on how to secure your home from theft.

Don’t post on social media

We live in a time when everything is posted on social media and even your whereabouts are included, thanks to GPS. Everyone has access to the internet and that includes thieves and burglars. These people are always on the lookout for empty houses to break in. According to a report from DailyMail, photos posted on social media can make it easier for burglars to find unoccupied homes. Criminals use advanced techniques to target homeowner locations.

Always remember to be responsible on social media and always be conscious of your posts. Never be an easy target for thieves and avoid posting your location. Never post that you are away with an empty house back home. Make sure that your posts are not public and can only be visible to friends, family, and relatives.

Clear your garden

A WebMD article about home security says that clearing the outside of your house prevents theft. Trees and shrubs can make it easy for thieves to hide and look into your house. Always make it a habit to clear your garden and trim your plants especially those near doors and windows. It is also advisable to use thorny and spiked plants in your garden to help avoid trespassers.

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Secure your doors

Next is the most important of all which are entries to your house – doors. According to Crime Prevention Security Systems, most people think that burglars would never attempt to enter through the front door. However, around 40% of successful break-ins happen with the use of the front door. These are easy targets for burglars because people often forget to lock doors. Sometimes, people also hide the keys somewhere near the door, making it easy for burglars to fish for it.

One lock for a door is not enough, so make sure you have at least two. Secure both front and back doors with deadbolts and never store the keys near them. It is best to store all keys with you in your bedroom including car keys. Place a “neighborhood watch” sign on your door or window which can be a primary warning to thieves.

Buy professional alarms

There are a lot of home alarm systems available in the market and prices may vary greatly. It is normal to doubt and be stingy about an alarm system but it is important to buy a professional one. Do not settle for dummy ones in an attempt to just scare off burglars. Alarms help home intruders be easily seen. There are different types of alarm systems but according to WebMD, one with motion detectors is the best, with windows and doors coverage.

You should post signs on your house or lawn that you have a home security system. This will discourage thieves from entering your home as well.

Secure other entries

Other points of entry in your home are windows and some burglars decide to enter through it. Secure your windows by adding locks. Also, invest in an alarm system that has glass-break sensors. This easily sets off the alarm once there’s a sound of glass breaking from a window.

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Keep the inside private

Keep the inside of your house private and make sure that it is not easily seen from the outside. According to Safety.com, burglars like to watch and study a home before entering to see if the items they can steal are worth breaking in to. Cover your windows with curtains or blinds to prevent thieves from watching and seeing the activities inside your house. This is similar to not posting on social media and keeping your life private. If burglars have minimal access to your home, then your house has a better chance of preventing intruders.

Store your tools

Keep your tools away and store them somewhere inaccessible to intruders. Some burglars improvise and look for tools in the home that they break in to. Store your tools in one place and never keep them near doors.

Being proactive and securing your home with these tips and tools is a very handy way of protecting your family. In the rare case that a burglar does get in, be sure you know how to defend yourself and your family. Remember that prevention is always the safest option.