Halloween. Kids. Healthy snacks. Holidays. Samsara Healthy Holidays.

Terrifyingly healthy snacks for this Halloween

Trick or treat? Let’s leave the calories found in Halloween chocolates and sweets to one side. Thanks to these spooky recipes, you will enjoy tonight in a much healthier fashion

There’s no trick here. We don’t need these empty calories in our bodies, which is why this Halloween we recommend switching to the healthy side. After all, Halloween gives us the perfect excuse to indulge in a ‘treat’ while having some fun on this scary night.

Usually, when someone uses the word “healthy” and “Halloween” in the same sentence, the first thing that comes to mind is…

  1. The handful of raisins given by a little old lady after knocking on her door with the words “Trick or treat? (because it’s the only ‘sweet’ thing she can find in the house)
  2. Something really sad, like sugar-free 0% fat, with no artificial colouring, 90% darker than night black chocolate.
  3. Eating the pumpkin filling, as it is the closest thing to Halloween you can find in your kitchen.

Forget all that, because we are opting for treat. And yes, we will be treating our body well too by choosing these delicious healthy snacks.

 

Do you prefer sweet or savoury?

 

Halloween Roasted Vegetables

This year, you’ll be able to surprise all your guests at dinner with these themed side dishes. The diners’ meal will be presided over by nothing less than pumpkins, witches’ hats and even ghosts! Yes, that’ s right, you’ve read it correctly and all you’ll need are the following ingredients:

 

  • Beetroot for the witches’ hats.
  • Sweet potatoes for pumpkins.
  • Potatoes for ghosts

The method is very straightforward: simply peel everything, cut each ingredient into its corresponding shape, place on baking paper, add a little oil and season to taste. Bake for approximately 40 minutes (depending on the oven) at 200ºC and… ready to eat!

 

Rice pumpkins

Rice pumpkins are another perfect garnish for a Halloween dinner. A very simple recipe that the youngest members of your household will love and want to do again and again. All you need is:

 

 

  • 1 cup of rice
  • 2 cups natural carrot juice
  • 1 cup water
  • 1/2 teaspoon salt
  • Black olives
  • Green pepper

They are very easy to make:

  1. Put all the ingredients into a saucepan and cook over a low heat for 15 minutes or until all the liquid has been absorbed. Let the mixture rest at room temperature.
  2. Make small balls using the rice mixture, either with two spoons or by using your hands (which is more fun!).
  3. To form the mouth and eyes of the pumpkin, slice the black olives and press them into the rice balls.
  4. For the stem, cut a triangle out of green pepper and place it on top of the rice ball.

 

How about we sweeten things up? We know that’s what you’ve been waiting for!

 

Power bats

You’ve probably heard of energy bites. Normally energy bites, or energy balls, are taken before training for that extra burst of required energy. Best of all, they’re sweet and they put an end to any sweet cravings. This Halloween, it’ll be the power bats that will reign supreme at the party.

The ingredients for these bats are:

  • 1/2 cup peanut butter (no added sugars)
  • 2 tablespoons honey
  • 1/2 teaspoon vanilla extract
  • Pinch of salt (optional)
  • 1/2 cup oatmeal (uncooked)
  • 1/2 cup puffed rice
  • 2 tablespoons pure cocoa powder
  • Purple corn nachos (in pieces)
  • Eye-shaped sweets (available in bakery stores)

 

The steps are as follows:

  1. In a medium-sized bowl, mix the peanut butter, honey, vanilla and salt. Microwave the mixture for 15-20 seconds and stir until well blended.
  2. Add the oats and the puffed rice to the same bowl. Mix everything until thoroughly combined. Add the cocoa powder.
  3. Make small balls with the mixture and stick the pieces of nachos into the sides to form the wings.
  4. Finally, use a drop of honey to stick the eyes on.

 

The beauty of this recipe is that they can last up to 5 days in the fridge.

 

Halloween Candy

As we mentioned before, there is no trick here, and as promised we are going to give you the recipe for some amazing candies that will leave everyone speechless. They are 100% natural and we are 100% sure you will like them.

 

  • 2/3 cup fresh orange juice
  • 2/3 cup fresh raspberries
  • 3 tablespoons honey
  • 5 tablespoons gelatine

It may seem like a complicated recipe, but you are wrong. This is how you do it:

  1. In a small saucepan, combine the raspberries and juice. Simmer on a low heat.
  2. Once the raspberries have begun to dissolve, add the honey. You can use a spoon or spatula to help mash the raspberries.
  3. Once everything has dissolved into a sauce like consistency, turn off the heat and add the gelatine slowly, approximately one tablespoon at a time and then whisk it gently using a mixer to get rid of any lumps.
  4. Blend until smooth. Pour the mixture into some Halloween silicone moulds and place in the refrigerator until the mixture sets.

 

Did you like our recipes?

If you upload any of these recipes to your social networks, don’t forget to tag us (@samsarahealthy), we would love to see how they turned out! Besides, we’re sure to turn green with envy… which means we’ll end up looking like zombies!

HAPPY HALLOWEEN TO ALL!

Tips. Healthy life. Healthy holidays.

8 tips for a flat stomach

The abdomen is one of the parts of our body that most concerns us. We all want to have a flat stomach and remove abdominal fat. Physical exercise, however, does not do the job on its own. Diet also plays a very important role.

It is very important to bear in mind that to acquire a perfect body, starting to get in shape a few months before the beginning of summer is simply not good enough. Constancy is the key to success. That’s why it’s so important to feel good about yourself and take care of yourself every single month of the year, even after pulling out the winter sweaters and with Christmas just around the corner.

That is why we’re offering you some simple guidelines on how to achieve a flat tummy and a healthy lifestyle:

  1. Drink plenty of water. It is extremely important to hydrate all year round, but above all in summer. Drinking lots of water helps our body to more efficiently remove fluid. Because, when our body lacks water, it is taken from wherever it can be found, which can cause digestive wastes to dry out and harden, making their passage through the intestine eternal and their excretion somewhat complicated. To avoid such a situation, it is necessary to consume plenty of water, juices or soups; liquids in general.
  2. Farewell to bubbles. Say goodbye to sparkling drinks and bubbly refreshments. It is important to put aside any carbonated drinks, from soft drinks to beer, because they contain gas, and besides making you feel uncomfortable, they cause visible swelling. Do not drink with a straw either, because when you do, you always swallow a little air.
  3. Reduce your salt intake. It is true that this mineral enhances the flavour of food, but it also encourages fluid retention. This doesn’t mean you have to resort to eating bland food, but instead you need to re-educate your palate and learn how to replace salt with spices. Pepper or oregano are good substitutes.
  4. Infusions. Great for aiding digestion, they also have more appealing and appetising flavours than water. They are an ideal alternative for women who find it difficult to drink water. The best infusion? Green tea. Another great alternative is to brew slices of ginger and add a small cinnamon stick.
  5. Be careful with fibre. Admittedly, to promote intestinal transit, it is necessary to ingest fibre, but in excess, it complicates the digestive process and causes inflammation. For example, pulses are foods that are very rich in fibre, but they also contain polysaccharides that are difficult to digest and cannot be easily absorbed by the body. When our stomach has difficulty in carrying out its task, it causes inflammation which translates into abdominal swelling. To avoid this, the best option is to eat well cooked pulses, or even without skin or pureed.
  6. Magnesium and menstruation. As a rule, more fluids are retained in the days before menstruation, and as doctors have revealed, there is a natural antidote: magnesium, which keeps hormonal changes at bay. It can be found in nuts, green vegetables and whole grains.
  7. Chew slowly. Nowadays, due to lack of time, we usually eat too quickly, while on our feet, and whatever we can get our hands on. What we tend to forget is that digestion starts in the mouth and failing to eat properly can overload the stomach and cause bloating. From a professional standpoint, we emphasise that the appropriate way is to chew between 15 and 30 seconds per bite. Furthermore, by swallowing and eating recklessly, we engulf air, which also causes swelling. You know, a closed mouth catches no flies. Nor any air bubbles.
  8. Exercise. Some form of physical exercise is important, whether it’s running, working out at the gym, or simply going for a walk. It is important to know that the more your digestive system moves, the better your entire intestinal cycle works. According to several studies, exercising before breakfast has positive effects on your figure, so a 30-minute walk every morning will help you achieve a flat stomach. After exercising, women are advised to do hypopressive abdominal exercises to avoid damaging the pelvic floor.

Alimentación

Healthy food. Banana. Food.

Banana and Oatmeal Pancake Recipe

Are you among those who don’t have time in the morning to have a healthy breakfast? Are you tired of constantly eating the same thing each and every day? Sometimes the best recipes are not the most elaborate. Today we would like to suggest one that will allow you to have a healthy and, above all, quick breakfast or snack. To make this tasty and healthy snack you only need three ingredients: egg, banana and oatmeal. And, a sweet tooth!

Oat flakes are not only delicious and very nutritious, but they also provide endless benefits. Oats help reduce cholesterol thanks to essential amino acids, fibre and omega 3 acids. They are antioxidants, diminish hunger, improve the immune system, reduce the risk of diabetes and help you to lose weight.

Bananas, on the other hand, have a high liquid content, are rich in fibre and do not contain many calories, contrary to what many people may believe. This is why bananas are one of the most filling foods, as well as containing the most potassium, making them ideal for athletes and dieters.

Here are the ingredients you will need:

  • 1 Egg
  •  1 banana
  • 4 tablespoons crushed oatmeal

If you would like to add something sweet to the mixture, we recommend the following options:

  • Cinnamon
  • Vanilla aroma
  • Stevia

Instructions:

  1. Mash the banana with a fork.
  2. Add the egg and mix well.
  3. Then add the crushed oats (if you do not have oats you can use muesli instead).
  4. When everything is well mixed, pour the batter little by little into the frying pan to which you first add a little extra virgin olive oil.
  5. Shape the batter into pancakes in the pan and continue flipping them onto each side until ready.

With just these five simple steps you now have another way to keep your healthy lifestyle on track without getting bored – Enjoy!

Menopause. Sports. Holidays. Healthy life.

5 benefits of physical exercise during the menopause

Exercising regularly is recommended at any age, but even more so during the menopause. Physical activity helps us keep our weight on track; strengthen our bones, heart and lungs; and prevent loss of bone mass; while at the same time improving our energy levels and mood. 

The menopause brings about many physical and emotional changes: weight gain, bladder disorders, cardiovascular diseases, loss of bone mass, depression and mood swings, … However, it can also prove to be as happy and positive a time as all the other stages that women go through in life. With a balanced diet, regular exercise and optimal sleep, the effects of the menopause can be easily battled 😉 .

Exercising is therefore a great ally during the menopause, as it helps us to keep in excellent physical and mental health.

  1. Doing exercise regulates blood glucose levels, stimulates catecholamine activity and improves sleep.
  2. In the long term, exercise improves cardiovascular function, stamina and muscle strength, flexibility, balance as well as increasing movement and coordination velocity.
  3. It also helps to improve physical appearance and combat any extra weight gained during the menopause.
  4. It keeps bones strong and thus fights against osteoporosis.
  5. Reduces stress, anxiety and promotes relaxation, having a positive impact on mental health.
  6. As a result, it promotes emotional well-being and reduces the risk of suffering from depression.

The type of physical activity and intensity will vary depending on both your age and your state of health. A person who has spent his whole life doing sport cannot be likened to someone who has never done any kind of physical activity. That said, exercises aimed at endurance, strength and balance should be included in your training programme. The most important thing is to enjoy the activity. Don’t let it become an obligation, but instead, let it become a pleasure. Take our invaluable advice: A healthy holiday never hurts! 😉

One last piece of information: The World Health Organisation recommends a minimum of 150 minutes of physical exercise per week for it to be beneficial to your health.

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Real food. Diets. Healthy holidays. Samsara healthy holidays.

Stay away from boring diets. Taste is found in variety

Vegetables, fruit and salad. If that’s all you eat when you decide you want to lose weight, you are making the mistake of falling into the boredom trap and thinking that dieting is just a grind. Nevertheless, it doesn’t have to be… Creativity is key in the kitchen 😉

 

Boredom is one of the worst enemies when on a diet, trying to lose weight. If you eat the same thing every day, you’ll soon get fed up with it and you will most likely give up before achieving your goal. That’s why it’s so important to be creative when planning your menus. We know it’s not easy, so here are a few tips to help you and to prevent your diet from becoming boring:

  • There are many varieties of fruit and vegetables on offer. Try to vary ingredients making sure you are not always eating the same kinds of food. Enjoy fresh, seasonal produce and try to introduce new ingredients into your diet every week. For instance, autumn is the time of year for blackberries and these fruits benefit the body in countless ways, as we have explained in this post.  Make the most of them and add them to some of your meals. 😉
  • Multiple ways of preparing and cooking food. You can make salads, soups, garnishes and shakes so you are not always using the same ingredient in the same way. For example, if you are going to have vegetables as a side dish, one day you can boil them, another day grill them and the next day steam them. Varying the types of vegetables each time as well, of course.
  • Use spices to give your dishes a touch of flavour. Particularly those that stimulate your metabolism, such as ginger, cumin or pepper, as they are a perfect ally for weight loss diets. You can also use aromatic herbs such as basil or mint.
  • Experiment in the kitchen. Adapt your favourite recipes and turn them into healthy dishes so you can create your own recipe book. There is never a bad time to try out a new recipe and you will find some great suggestions on our blog.
  • Pay attention to presentation. We also eat with our eyes and, sometimes, we can keep boredom at bay by doing something as simple as plating and presenting food differently each time.
  • Google is a friend. When your muses fail to inspire you, don’t hesitate in having a look online for guidance.
  • [If asked, we’ll deny telling you this] Be flexible. It doesn’t hurt if now and then (not too often, naturally) you cheat on your diet and give yourself a treat.

So, to get through a diet successfully, the key is to avoid boring menus and tasteless dishes. If you don’t want to die while trying, we recommend opting for healthy and flexible diets that give better results and help create healthier eating patterns.

 

If you are not sure if you are truly ready to go on a diet, download our e-book and you’ll have no doubts about it!

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woman on beach - samsara healthy holidays

Key factors for a healthy holiday

Going on vacation shouldn’t imply you forget about your health. Yes, holidays are there to be enjoyed, but we can’t break all the rules or throw in the towel just because we want to completely disconnect, flee from usual routine and forget everyday life. The secret, therefore, lies in finding a healthy balance during our holidays. So, in the following article we offer you some advice on how to do this. Read on 😉

Holidays give us the chance to have fun with family and friends and enjoy the small pleasures in life, having all the time in the world to do what we really like doing. In fact, these days of rest and relaxation are perfect for pampering ourselves, taking care of ourselves and focusing on our body.

But how do we achieve the perfect balance between fun and well-being? Rest, a healthy diet and exercise. That’s how.

Tips for a healthy holiday:

  1. Sleep well. Proper rest is essential for our organism to function perfectly and holidays are the ideal time to make up for lost sleep. Sleeping helps us to have a healthier body and mind and, additionally, also boosts weight loss as we explained in this article.
  2. Drink plenty of water. Keeping yourself well hydrated is crucial to staying healthy. And even more so after a long day at the beach ;).
  3. Eat healthy. Eating healthy doesn’t mean you can’t enjoy the local delicacies or have an occasional treat.
    • Control portion sizes. If you’re going to order a dessert, share it with someone!
    • Always have a healthy snack handy, and thus avoid yielding to temptation.
    • Try to counterbalance. If you have wavered from your diet at lunchtime, have vegetables or a salad for dinner.
  4. Do some exercise. We are not talking about spending the whole day in the gym… Make the most of your time off to go hiking, take a bike ride around the city or, for example, do water sports.
  5. Take care of your skin. Use sunscreen, moisturiser and keep up your personal care routines.
  6. Spoil yourself. Why not? Take advantage of these special days and treat yourself to a relaxing massage or indulge in a full spa session…

In short, holidays are all about disconnecting and spoiling ourselves, more than any other time. Sounds good, doesn’t it?

Furthermore, if you’ d like to take advantage of your time off and learn new healthy lifestyle habits to help improve your overall well-being, we recommend our Samsara Healthy Holidays. A new concept of healthy holidays which offer a complete exercise program and nutritious, wholesome menus inspired by the Mediterranean diet, set in an idyllic environment surrounded by the peacefulness, nature and beauty of Playa de Muro.

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Healthy holiday. Lifestyle. Mallorca. Sun. Sea.

Mindfulness as a way of life

You come home after a hard day’s work, turn on the TV or put some music on and start making dinner while putting a load of laundry in the washing machine or tidying up the living room. When dinner is ready, you pick up your mobile phone and with the TV or music on in the background, you have a look through your Social Networks… Yes, that’s what most people’s day-to-day life is actually like. We operate in autopilot mode. We do so many things at once while worrying about everything we still have to do, which creates a situation of constant stress. So, is this actually good for our well-being? Are we really seizing the moment? The solution is mindfulness.

Mindfulness is part of a philosophy of life, with roots in Buddhism and meditation, and promotes (as its name suggests) undivided attention to the present moment. It’s not about not thinking about the future, but rather about savouring each moment and being fully focused on the action we are engaging in at that time: eating, reading, listening to music, walking… dedicating ourselves entirely and exclusively to that one action. Mindfulness, therefore, means eliminating all those factors that prevent us, for example, from enjoying a meal and relishing every bite.

Here are some tips on how to change your lifestyle and practice mindfulness:

  1. Pay attention to every detail so you fully enjoy each and every experience.
  2. Multitasking is a thing of the past. Prioritize and focus on one thing at a time.
  3. Don’t over think everything and try to keep your mind blank. The more you think about something, the more importance it acquires and, consequently, you worry more.
  4. And, of course, live for the moment.

Our well-being as well as our mental and emotional health benefit significantly from mindfulness. It helps reduce stress, prevent mental illness, have more control over our emotions and improve our intellectual capacity. This new way of life helps us to avoid stressful situations and make the most of every moment of our lives, which is why it is so highly recommended and on the rise these days. Will you give mindfulness a try? A great time to give it a go is during your next healthy holiday with us 😉

 

 

Seaweed. Real Food. Mallorca. Healthy holiday.

5 beneficial properties of marine algae

This article is aimed at those people who still believe that meat provides the greatest source of protein. This myth has already been refuted on umpteen occasions… The time has come to welcome vegetable proteins with open arms, as they are going toreshape the future of food and diet ;). This is where marine algae come into play. Little by little they are finding their way into our diet and have already become a common ingredient in our kitchens due to their health-benefiting properties.

Did you know that marine algae contain more calcium than milk and more iron than lentils? In fact, there are studies linking the consumption of algae to a longer and better quality of life. They are also ideal for vegan diets.

Below we explain the main characteristics of marine algae and, as such, the very reasons why you should be eating them.

  1. They are rich in vitamins and minerals. They contain vitamins A, B1, B2, C, D, E and K, potassium, magnesium, phosphorus, iodine, iron, calcium (10 times more than milk) and sodium. They also have complex carbohydrates (the good ones) as well as containing vegetable proteins.
  2. They contain chlorophyll (especially the blue algae Klamathy, known as spirulina). Chlorophyll provides many health benefits: it oxygenates and detoxifies the body, strengthens the immune system, improves digestive function and is an anti-cancer agent.
  3. They regulate stomach functions. Regular consumption of algae stabilizes blood sugar values, purifies and alkalinizes the blood, cleanses the digestive and lymphatic systems, and removes heavy metals.
  4. They contain phenylalanine. This amino acid reduces appetite and enhances metabolic acceleration, making them ideal for weight loss diets. Marine algae contain a special fibre that stimulates the digestive system and encourages the elimination of fat from the body.
  5. They provide alginic acid. This acid facilitates the natural removal of toxins and heavy metals from our body.
  6. Multiple food uses. They can be used in many ways and included in countless recipes. They can also be incorporated into smoothies. Furthermore, they can be preserved for a long time without losing their health-benefiting properties.

Mind you, it is not advisable to have them every day due to their high iodine content.

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Trails. Mallorca. Healthy holidays. Mallorca.

5 hiking trails to explore Mallorca

Mallorca is an ideal island for hiking, which will allow you to discover numerous places of unparalleled beauty. Plus, as we explained in our earlier article, walking at a brisk pace helps us lose weight as well as being very beneficial to our health.

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There are therefore plenty of reasons to take a day trip during your next Samsara Healthy Holidays, if not only to marvel at the beauty of Mallorca while getting some exercise. To dispense with any possible excuses, 😉 we’ve outlined some fantastic routes commencing from the north of the island:

 

ERMITA DE LA VICTORIA

Our first recommendation is a trip to the Área Natural del Cap del Pinar. Starting in Alcúdia, we head towards Bonaire along the Mal Pas path. We then follow Camino de la Victoria past l’Illot. We keep walking until we reach La Victoria hermitage. Once at the top of the mountain, you can admire the magnificent panoramic views over Pollença bay and Formentor headland, and on some days you can even see Menorca.
The walk can be continued to Talaia de Alcùdia, where there is a stately home used as a refuge.

 

PARC NATURAL DE S’ALBUFERA 
S’Albufera in Mallorca is the largest wetland area in the Balearic Islands. A natural reserve worth visiting given its wealth of flora and fauna.
Entry is via Puente de los Ingleses and you need to apply for permission to gain access. You will find more information about this nature reserve on the website supplied, as well as information on the various walking trails you can follow through its extensive 1,600 hectares.

 

POLLENTIA
If you are interested in learning about the history and origin of Alcúdia, we recommend that you visit the remains of the Roman city of Pollentia, which lies next to the city walls. There is an itinerary which starts at the entrance, located in La Portella, and from there you can visit, among many other places, Casa de los Dos Tesoros (House of the Two Treasures), Calle de la Cabeza de Bronce (Bronze Head Street), the Forum ruins and the Pollentia monographic museum.

 

PUIG DE SANT MARTí
Puig de Sant Martí is the mountain located just southwest of Alcúdia city. Enjoy the most breath-taking views from the top over the bays of Alcúdia and Pollença and, on the other side of the mountain, an impressive panorama of Pla de Mallorca and S’Albufera.
Right at the foot of the mountain is the natural cave of Sant Martí, which was once used as a sanctuary by the first Christians who gathered there clandestinely. Inside this cave there are two Gothic chapels from medieval times, each with an altar and images of Saints Martí and Jordi.

 

ES COLL BAIX
This outing allows you to explore yet another natural wonder found not far from our Garden Holiday Village , Playa del Coll Baix Beach. The trail begins at Puerta de Mallorca, along Calle de la Cruz and Calle del Molinot, crossing Carretera de Xara and heading in the direction of Calle Jaime II. Then, we follow the path that leads to the S’Aloy trail to then descend on the mountain track.
The route passes through enclosed fields and pine groves, ending in a climb up to Coll Baix, where the refuge is located. From this point it is possible to access the beach, which can only be reached on foot, by walking for approximately 30 minutes.

Sugar. Healthy life. Healthy food. Healthy holidays.

Is sugar addictive? Healthy alternatives

Did you know that sugar is addictive? When it is absorbed into the body it causes a release of chemicals, serotonin and dopamine. In other words, it stimulates your brain’s reward centre making you feel more relaxed. For this reason, sugar is one of those foods that creates the feeling of always wanting more.

The World Health Organization recommends less than 6 teaspoons of sugar per day (30 grams) for adults and 5 teaspoons (19 grams) for children. And we’re not just talking about the teaspoons of sugar you add to your coffee. Sugar is in everything we eat and drink.

Luckily enough, there are countless healthy alternatives to sweeten your food and use as a substitute for sugar. The following are the most noteworthy:

  • Stevia: is a green, leafy plant 30/40 times sweeter than sugar. You can also use stevia extract, which has a less bitter taste and is 400 times sweeter than sugar.
  • Natural Honey: Honey contains amino acids, specific types of electrolytes and antioxidants, and antimicrobial compounds. The recommended daily intake is 1 or 2 tablespoons. Note that once honey has been pasteurized, it loses many of the health benefits which are found in natural honey.
  • Balsamic Glaze: Balsamic vinegar is rich in antioxidants and abundant with pepsin enzymes, that help facilitate healthy digestion.
  • Maple Syrup: is a source of manganese and contains calcium, potassium, zinc along with antioxidants. Choose the darker grade B maple syrup.
  • Fruit puree: Pureed banana, apple, pumpkin (all rich in fibre and nutrients such as magnesium).
  • Dates: dates are loaded with fibre, potassium, copper, iron, manganese, magnesium and vitamin B6. They are easy to digest and help break down proteins, fats and carbohydrates. Evidence shows that dates help reduce LDL cholesterol in the blood and may also lower the risk of having a stroke.

 

How to read food labels? 

  • Never assume that a product has no sugar when you read “natural” or “healthy,” “gluten-free” or “low-fat” and ” diet”. Most of these products will have more added sugars to enhance flavour.
  • Learn how to read labels properly and find out what exactly to look for. Food labels give information per 100g. The ideal is 5g per 100g, and the maximum limit is 15g of sugar per 100g.

 

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