EVERY NUT HAS IT’s PLACE…

15 Health Benefits of Almonds According to Science – and 8 Delicious Almond Recipes
1. Almonds can benefit your intestinal healthRegular consumption of almonds can benefit the production of helpful bacteria in the intestines.

Stool samples were collected from study groups after consuming almonds regularly for a period of time. There were notable increases in Bifidobacterium spp. and Lactobacillus spp.

These changes were noted with daily doses of as low as 56 grams of almonds – or ten grams of almond skins. The bacteria in question are responsible for a number of health factors. Promoting their growth can help prevent dangerous intestinal diseases, and promote the development of healthy tissues and metabolism.

2. Almonds can lower LDL cholesterol, limiting heart disease

Despite having a relatively high fat content, almonds are known to eliminate cholesterol from the body. The fat content of almonds is largely monounsaturated – the ‘good’ type of fat that helps lower the risk of heart disease.

When substituting almonds in a high-carb diet, researchers found that the risk of heart disease was decreased by up to 30 percent. The benefits stack when almonds are included with other healthy foods, as well. If they’re included in a diet plan that includes foods from all groups, the decrease in cholesterol and heart disease can be increased.

Almonds are high in potassium. Potassium is a mineral that’s responsible for opening up veins and arteries, allowing for more efficient blood flow. This helps clear the cardiovascular system of cholesterol and further reduces the risk of coronary disease.

Magnesium – another mineral that almonds are full of – is also responsible for maintaining a proper blood flow. The content of these two minerals, along with almonds having a high antioxidant content, ensures that they can effectively fight off cholesterol and heart disease. They’re also useful in fighting off recurring or chronic diseases.

3. Almonds are powerful fighters against diabetes.  Almonds are shown to decrease spikes in blood sugar. Blood sugar spikes are linked to damaging cholesterol, which leads to the creation of free radicals.

A free radical is an atom missing an electron in its outer shell. To compensate, it will steal an electron from its neighbour atom, creating another free radical. This creates a destructive chain that can result in cardiovascular diseases and cancer.
A study done on fifteen participants involved feeding them five meals and monitoring blood sugar before and after. The statistics taken after the meals containing almonds showed a moderate blood pressure and an increase in antioxidants. The statistics taken after subjects consumed meals with bread (high in carbohydrates) showed a decrease in antioxidant density.

Read More: https://www.jenreviews.com/almo/

Love Ya…Chris 

Are you Sweet Enough?

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Did you know that the American Heart Association recommends that we have 6 teaspoons of sugar per day for men and women.  The average american eats and drinks approximately 22 teaspoons of sugar every day. To put it in perspective the average person consumes almost half a cup of added sugar a day, and 152 pounds in just one year.  Whoa this is equivalent  to 38, 4 pound bags of refined sugar per year.  That is a helluva lot of sugar running through veins!!!!! You can’t get no sweeter than this…Are you sweet enough?

I am an avid label reader and constantly read labels for a better understanding of what is really going into my body.  Remember what goes inside our bodies is seen or manifest itself on the outside of our bodies, i.e., sugar is just empty calories and empty calories just turn into unwanted pounds. Now for the lesson, when reading labels you should know that 1 gram of sugar is equivalent to a 1/4 teaspoon and 4 grams of sugar is equal to 1 teaspoon.  Therefore based on the American Heart Associations recommendations we should have a total of 24 grams of sugar per day.  Now get this, a 12 ounce can of regular coke has about 32 grams or 8 teaspoons of sugar exceeding the recommended daily consumption by 2 teaspoons or 8 grams.  Imagine some people drink 2 or 3 cans of sugar a day…oops I meant coke.

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Added sugars include all kinds of sugar and syrups that are put in a product during processing to make it taste better.  This sugar has little or no nutritional value other than producing extra calories.   Ok the lesson continues, now get this, humans are hardwired to prefer sweets from birth.  As you know sugars are a type  of carbohydrate.  When we eat carbs they stimulate the release of the feel good brain chemical Serotonin.  Most brain cells are influenced in some way by Serotonin.  This includes brain cells related to mood, sexual function, sleep, memory, learning and appetite.  No wonder sweet things make us feel so good, I ask you again…Are you sweet enough?

Most added sugars are found in fruit drinks, energy drinks and other sugar sweetened beverages which are the No. 1 source of added sugar.  A recent study found that drinking one or two surgery drinks a day raises the risk of type 2 diabetes by 26% compared with those who limit sweet drinks to just one a month.  I know this sounds very daunting to anyone that enjoys the surgery juices especially if you thought they were good for you, ha ha, ha, you didn’t bother to read the label, now did you? Limiting the mount of added sugar in your diet can be challenging, but it can be done.  I am working on it right know and I will let you know how it works out for this time next month.  I need a little more than the 21 traditional days it takes to break a habit.

One last time…Are you sweet enough?

Luv Ya, Chris

 

 

 

 

 

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POSTING DETOX SMOOTHIES JUNE 26TH

Some Things in Life are Really Free…

It’s all the craze…but you can have one without spending a dime, all you need is time.  Yes, it’s free, no injections or body fat transfer, just carve out a little time from your busy schedule, 10 to 15 minutes a day should be sufficient.   Ladies (mature and young) if you are trying to stop the sagging booty effect that comes with age or if you just want a little lift or rounder  buttocks, yes it can be done. I implore you to consider trying this 30 day “Squat Challenge” before you make a decision  to spend your hard earn money on something that might not be suitable for your body. Let’s get ready, here’s the challenge:

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If you are new to working out and need a SQUAT reference point the photos below should be helpful, but as you know most anything can be found on YouTube.  For some additional instructions please visit YouTube and at the end of the 30 days please leave me a comment on the blog or send me an email (aconvoblog@gmail.com) and share your journey and your results.

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Good Luck…You Can Do!

Luv Ya…Chris

Mother Started the Whole Thing…

Devin-McCourty_Fit_Fathers-1-768x512Believe it! Yes, Mother’s Day was the inspiration for Father’s Day.  There are two stories that speak to the initial celebration of Father’s Day.  I am going to focus on a women by the name of Sonora Dodd who came up with the idea of honoring and celebrating her father while listening to a Mother’s Day serum at church in 1909 in the state of Washington.  In 1966 President Lyndon B. Johnson through an executive order designated the 3rd Sunday in June as the day to celebrated Fathers.  However, it was not until 1972, 58 years after President Woodrow Wilson made Mother’s Day official, that honoring Fathers became a nationwide holiday in the United States.fathers-rights-in-the-czech-republic

It doesn’t matter when you celebrate Father’s; whatever the day might be, make sure you let your father know how much you appreciate the things that he does and continues to do you. Write him a personalized card expressing some of the things you love and admire about him, things that you find yourself doing that he does.  This will warm his heart tremendously; just knowing that he’s making an impact on your growth and development and overall life in many cases

Soon after Father’s Day was celebrated in the United States many other countries decided to follow suit.  Many replicated the United States while others decide to celebrated Fathers on a different day and some in a different month.5b8609c755736d965c6656914d861aa7

▪ New Moon of September– Nepal
▪ First Sunday in October– Luxembourg
▪ Second Sunday in November– Estonia, Finland, Norway, Sweden
▪ December 5– Thailand
▪ March 14– Iran
▪ March 19– Bolivia, Honduras, Italy, Lichtenstein, Portugal, Spain
▪ May 8– South Korea
▪ First Sunday in June– Lithuania
▪ Second Sunday in June– Austria, Ecuador, Belgium
▪ Third Sunday in June– Antigua, Bahamas, Bangladesh, Bulgaria, Canada, Chile, Columbia, Costa Rica, Cuba, Cyprus, Czech Republic, France, Greece, Guyana, Hong Kong, India, Ireland, Jamaica, Japan, Malaysia, Malta, Mauritius, Mexico, Netherlands, Pakistan, Panama, Paraguay, Peru, Philippines, Puerto Rico, Saint Vincent, Singapore, Slovakia, South Africa, Sri Lanka, Switzerland, Trinidad, Turkey, United Kingdom, Venezuela, Zimbabwe
▪ June 17– El Salvador, Guatemala
▪ June 23– Nicaragua, Poland, Uganda
▪ Second Sunday in July– Uruguay
▪ Last Sunday in July– Dominican Republic
▪ Second Sunday in August– Brazil
▪ August 8– Taiwan, China
▪ August 24– Argentina
▪ First Sunday in September– Australia, New Zealand

Father-and-daughter-looking-at-tablet-e1462890915500Father you are SPECIAL, you are LOVED more than you’ll ever know, you are held in high regard.  Your very PRESENCE warms my heart.  I know you don’t think I consider you to be an ICON, but you are, you are larger than life to me!  latino

HAPPY FATHER’S DAY TO ALL FATHERS…

Luv Ya…Chris

Love, The Tie That Binds…

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The love that a son has for his father is truly special and the same is true of the love that a father has  for his son…The tie that binds.  Sons look to their father’s for guidance and training as they develop and mature into young men.  To give you an example, last week I was channel surfacing and I stopped at one of the Reality Shows, “Love and Hip Hop”. The scene was Stevie J conversing with is son who was feeling some kind of way about the lack of presence his dad had in his life when he was growing up.  Although he now understands that his father’s occupation supported him and his sisters and as a result he was on the road quite often.  Now with that said Stevie’s son shared with him that he was challenged with learning how to do many things on his own, for example, learning to shave and other things a young man looks to his dad  for guidance in.

I have very dear friend who has a tween that has never had a relationship with his dad.  His mother has struggled over the years to fill the void but you and I both know that’s not entirely possible, given the needs of a young man who longs for his father.  Now fast forward to today this young man, a tween, is still searching for answers and continues to look to his mother to provide him with answers to his questions,”Why doesn’t my dad want to see me”.  “why doesn’t he love me”?  This young man has an overwhelming void in his life.   A void that might possibly require clinical support so this young man doesn’t travel a path that leads to self destruction.  Listening to my friend share this with me was heart wrenching and all I could say to myself was “Fathers please do not neglect your sons, they are crying out for you LOVE“.

ONE DAY YOU’RE GOING TO WAKE UP AND NOTICE THAT YOU SHOULD’VE TRIED…I WAS WORTH THE FIGHT…YOUR FORGOTTEN SON…

“Happy Father’s Day” 

Always…Chris

A Delicious Meal in Under an Hour

Do you respect your body? Please say yes because your body is your earthly temple. The foods that go into your body should be chosen with thoughtfulness.  The same way you make a decision about the person you want to spend your life with is essentially the way one should decide what foods to put in their temple.  Too much fat can clog up your arteries, an abundance of salt may elevate your blood pressure and the sweetness of sugar may send your blood glucose level into over drive.  Keeping these things in mind I have suggested a quick love fat, low sugar high protein meal that you can prepare in under an hour for your loved one, significant other, etc. 

Lemon Herb Red Snapper
Baked Sweet Potato
Steamed Asparagus 
Zucchini with Red Peppers

                   “Wine choice – Pinot Noir or Merlot, great selections from California”

              

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Lemon Herb Red Snapper with Sautéed Zucchini & Red Peppers

Lemon Herb Red Snapper

INGREDIENTS
Cooking spray
4 (6-ounce) red snapper  fillets
2 lemons,  1/4 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon black pepper
2 tablespoons butter, softened
1 1/2 teaspoons chopped fresh herbs (such as rosemary, thyme, basil, or parsley)
Fresh herb sprigs (optional). 4 Servings

Preheat oven to 425°

PREPARATION
Cut 1 lemon into 8 slices. Place slices, in pairs, on a rimmed baking sheet coated with cooking spray. Grate remaining lemon to get 1 teaspoon lemon rind; set aside. Reserve lemon for another use.
Place 1 fillet on top of each pair of lemon slices. Combine salt, paprika, and pepper; sprinkle evenly over fish. Bake at 425° for 13 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
While fish bakes, combine reserved lemon rind, butter, and herbs in a small bowl.
Place fish and lemon slices on individual serving plates; top each fillet with herbed butter, spreading to melt, if desired. Garnish with herb sprigs, if desired.

NUTRITION INFORMATION
calories 223
calories format 32 %
fat 8 g
sat fat 4.1 g
mono at 1.9 g
poly fat 1 g
protein 34 g
carbohydrate 2.9 g
fiber 0.9 g
cholesterol 75 mg
sodium 259 mg
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Baked Sweet Potato

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Baked Sweet Potato

INGREDIENTS AND PREPARATION  
Wash 4 medium sweet potatoes, and remove any blemishes or dark spots; wrap each potato in aluminum foil. Bake, folded side of foil up, for 1 to 1 hour or until a fork easily presses into the center. If desired, serve with butter, pepper, and salt.  4 Servings  – Preheat oven 400° ____________________________________________________________________________________________

Asparagus 

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Sautéed  Asparagus

INGREDIENTS
1 bunch of asparagus 
3 cloves garlic, chopped
 1 quarter stick of butter

PREPARATION
Melt the butter in a large skillet over medium-high heat. Add the garlic and asparagus spears; cover and cook for 10 minutes, stirring occasionally, or until asparagus is tender. If you like your asparagus well done, reduce heat and cook an additional 10 minute. 

4 servings

NUTRITION INFORMATION
Calories:102 
Fat: 8.8 g
Carbs: 5.2g
Protein: 2.7 g
Cholesterol: 23 mg
Sodium: 64 mg

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Zucchini with Red Peppers

Zucchini with Red Peppers

INGREDIENTS
4 medium zucchini
2 garlic cloves
1 (10 ounce) jar roasted red peppers packed in oil
1 lemon, juice of
1tsp. sea salt to taste or lemon juice
1tsp. ground black pepper

PREPARTION
Zucchini halved lengthwise and cut into half-moons
Slice the red peppers into strips.
Pour the oil from the roasted red peppers into a skillet and heat over med-high heat.
Add zucchini and sauté until tender, about 4 minutes.
Add lemon juice and red pepper strips and sauté 1-2 more minutes. 4 servings

NUTRITION
Calories 24.8
Calories from Fat 1 
Total Fat 0.2 g
Cholesterol 0 mg
Sodium 12 mg
Total Carbohydrate 6 g
Fiber 1.4 g
Sugars 2.6 g
Protein 1.5 g 

Always member food should be interesting, tasteful and most of all enjoyable!

Love Ya…Chris