The Dangers of Being Overweight

Being overweight or being obese...everyone harps on about the dangers and they all go on and on about the importance of losing weight.  We've all heard it one thousand times before.  But now, there is a new compelling thought school as to why we should try and lose that extra weight...
Recent scientific research has shown that fat cells are biologically active; previously they were thought to be passive.  We now know that they secrete hormones & other chemicals that affect most of our organs and vitals.  

Overweight people hold more fat cells, and these fat cells are larger than in people of a normal body weight.  These cells release hormones and chemicals into our bodies in much larger quantities than needed.  This worsens when our excess fat is visceral fat (around the middle).  This increased level of hormones and chemicals widens the risk of diabetes, heart problems and cancer expotentially.
These fat cells produce various nasty substances, including retinol-binding protein 4 (RBP4) which increases insulin resistance, leading to clogged arteries & therefore a heart attack.  Extra fat cells also produce too much oestrogen, increasing the risk of breast cancer in women. There are studies which can prove the link between brain activity and visceral fat - large tummies are linked with dementia, memory loss and language instability.

To find out if you are in the danger zone, take a tape measure, and measure your waist above your hips.  For women, a measurement of 88cm and above is considered too high.  For men, the borderline is 102cm, where a waist higher than this is in the dangerous zone.
What to do
The first step is to increase the exercise you do.  Get more active - even walking up the stairs instead of taking the lift is a start, or take up biking or fast walking. You could even try a gym membership!  Take a look at my video regarding my fitness routine to inspire you to get more active:

If a gym membership is a step too far for you, exercising with weights also help reduce belly fat by increasing your muscle, which increases metabolism.  Try out this exercise video:

Finally, check out my top 10 tips for losing weight here:

And here in Portuguese:


The Miracle of Magnesium


Research Now Links the Depletion of This Mineral to Heart Disease, Diabetes, Alzheimer’s, Fatigue & Many Other Conditions

I have recently discovered that magnesium is by far arguably the most important nutrient in the body.

There are over 50 different health conditions that research now indicates are associated with magnesium deficiency. Here are just a few of them:
  • Heart disease & high blood pressure
  • Alzheimer’s & Parkinson’s diseases
  • Arthritis
  • Bowel problems
  • Depression & anxiety
  • Diabetes
  • Migraines & headaches
  • Osteoporosis
  • Muscle cramps or spasms
  • Back pain
The highest concentrations of magnesium in the body are in the heartbrain, so it’s little wonder that magnesium depletion leads to problems in these two organs. Perhaps you take good care of yourself & scoff at the idea that you or your loved ones could be deficient in magnesium.

What's worse, is that our dietary intake of magnesium has declined significantly since 1900. The National Academy of Sciences reports that most women only obtain about 70% of the recommended daily allowance of magnesium; men average about 80%.

RDA is only the minimum level to stave off serious deficiency symptoms; well below the optimal level for good health.  And unfortunately, we have many reasons for having low levels of magnesium; the rise in processed foods, magnesium-depleted soil, certain medication interactions, and fluoridated water, which renders magnesium unavailable to our bodies.  Stress elevates the stress hormone adrenaline, which further reduces magnesium.

Magnesium performs 100's of functions in our bodies; however, many researchers believe its most important function is cellular energy production. The enzyme ATP, is our principal source of cellular energy. ATP must be bound to a magnesium ion in order to be active biologically. Regrettably, most people just don’t have enough magnesium ions available.

Are You Tired? Get Headaches?

Because magnesium is essential to body energy production, common symptoms of magnesium depletion include: tiredness, along with headaches, migranes, insomnia, muscle pain, cramps, & spasms.

Sadly, the solution is not as easy as walking into your local chemist & picking up a bottle of magnesium pills. Magnesium comes in different forms, and quality is a big factor to consider.  This is why I have come up with a fantastic recipe which is very rich in magnesium.  Two of the foods with the highest level of naturally occuring magnesium are (I presume you've guessed by now from the photos!):

Avocados and Dark Chocolate

To boost your magnesium intake, try out this GORGEOUS Avocado and Chocolate Slice Recipe:

4 avocados, 3 tbsps of honey, 125g of dark chocolate, 1 cup of dates (100g), 5 prunes (50g), half a cup of sultanas or raisins or cranberries (50g), quarter cup of hazlenuts (50g), one cup of walnuts (100g), 4 tablespoons of coconut oil, the zest of an orange, the zest of a lemon.

Plus, to try and get the world more into avocados, I have devised this sneaky tip to get into your avocado quicker:

Enjoy!  Let me know your thoughts and comments on this article and these videos.


Bloggers' Meeting 2015 in Cambridge with Vegan Almond Cookies Recipe

Hello everyone!   (Almond Biscuits recipe at the bottom).

I hope you're all well.  I just thought I would share with you some of what's been happening with me lately as it's January 2015, and the start of a new year...meaning new thoughts, ideas and plans are coming together!

I started this year with a bloggers' get-together.  I met up with two prolific health bloggers... the author and owner of - who is my best friend, Yamily Benigni, and also Ana Audun  - the writer and owner of  Yamily lives in Cambridge, UK, and Ana lives in Copenhagen, Denmark.

We thought we would meet up to chat through some new ideas and plans for 2015, as well as to motivate one another.  Here is a pic of our meeting:-

Personally, I have decided to be more proactive this year in helping people to enjoy a healthy lifestyle.  This includes aiding my viewers and subscribers to become more interested in healthy cooking, as well as encouraging them to try new foods and recipes.  I also want to become more of an adviser for people regarding healthy weight loss and following a healthy lifestyle.  In addition to this, I aim to branch out more and incorporate more blog and vlog entries of cultural and social interest to people, with a healthy lifestyle take-off or theme running through.

Our meeting also got me thinking about a healthy snack idea which is holistic, natural and can be shared amongst friends at such a social event as this.  And I came up with a healthy almond biscuit/cookie recipe.  It is gluten-free and dairy-free so no need to worry about any attendees having dairy or gluten allergies, and of course they are suitable for vegans.  
See the recipe here:

2 cups of almond flour (ground almonds), 2 tbsps of honey, 2 tbsps of maple syrup, 4 tbsps of coconut oil, vanilla seeds from a vanilla pod or 1 teaspoon of vanilla extract,  1 teaspoon of bicarbonate of soda, 1 teaspoon of nutmeg, 1 teaspoon of cinnamon, parchment paper. 

Mix all the dry ingredients together with a spoon, then add the rest of the wet ingredients. Mix well and form into cookie shapes.  Lay out onto baking paper, bake for 20 minutes at 175 degrees centigrade (350 degrees Fahrenheit).

I am also trying to incorporate the Brazilian market in my posts, so I also translated the video into Brazilian Portuguese:

Yamily writes her blog articles in Portuguese, and her youtube channel is in Portuguese.  Check her out on the following social networks:


Instagram: @emagrecercerto   

You can check Ana out on: 
Instagram: @corracomigo  

Also, you can check me out on:
Instagram: @healthylifestylerecipe

I hope you enjoy the links!  Let me know what you think about this recipe, and if you have any suggestions or improvements, I'd love to hear them!


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