probiotics

 What are probiotics?

Probiotics are live microorganisms, often referred to as 'good' or 'friendly' bacteria, which provide health benefits when consumed in sufficient quantities. Probiotics are known to improve or restore the gut microbiota.

Benefits of probiotic yogurt

1. Digestive health: probiotics balance the gut microbiota, improve digestion and prevent problems such as constipation and diarrhea.
2. Immune support: Healthy gut flora boosts the body's immune response.
3. Nutrient absorption: probiotics increase the absorption of vitamins and minerals from food.
4. Mental health: New research shows a link between gut health and mental health and may help with symptoms such as anxiety and depression.

Common probiotic strains found in yogurt:

1. Lactobacillus acidophilus
2. Bifidobacterium bifidum
3. Lactobacillus casei
4. Streptococcus thermophilus
5. Lactobacillus bulgaricus

Probiotic-rich yogurt varieties:

• Greek yogurt: thick, creamy, high in protein, usually containing more than one strain of probiotics.
• Regular yogurt: traditional yogurt, not as thick as Greek yogurt, but rich in probiotics.
• Kefir: fermented milk drink with a pungent flavor, usually contains more probiotic strains.
• Non-dairy yogurts: made from plant-based milks such as almond, coconut and soy and can be enriched with probiotics.

How to choose a probiotic-rich yogurt

• Check the label: Look for yogurts with live or active cultures on the label.
• Minimal ingredients: choose yogurts with minimal added sugar or artificial ingredients to maximize health benefits.
• Plain yogurt: Choose plain yogurt and add fruit or sweeteners to reduce sugar intake.
• Fortified yogurts: Some yogurts are fortified with probiotics.

Include probiotic yogurts in your diet:

1. Breakfast: Enjoy yogurt with granola, nuts and fresh fruit.
2. Smoothie: Mix yogurt with fruit and vegetables for a nutritious drink.
3. Snacks: Dip yogurt in vegetables or use it as a base for healthy dips.
4. Cooking and baking: use yogurt instead of sour cream or mayonnaise to boost probiotic benefits.

Conclusion:

• Probiotic-rich yogurt is a delicious and convenient way to support gut health and overall wellbeing. When choosing yogurt, choose a yogurt that contains live, active bacterial cultures, has minimal added sugar and uses ingredients that match your dietary preferences.

Coconut oil

 Coconut oil is a versatile oil extracted from the sap of the coconut. Coconut oil is a versatile oil extracted from the pulp of the coconut and has a wide range of uses and benefits for both cooking and personal care. Here are some highlights about coconut oil:

Types

1. Extra virgin coconut oil: made from fresh coconut pulp and has a mild coconut flavor. It is more nutritious than refined coconut oil and has a higher smoke point.
2. Refined coconut oil: made from dried coconut meat (copra) and has a neutral flavor. It has a higher smoke point but is less nutritious.

Uses:

1. Cooking: Coconut oil is popular because of its high smoke point (about 350-400°F, 175-200°C) and suitability for sautéing, baking and frying. It can add a mild coconut flavor to food.
2. Baking: Can be used as a substitute for butter or other oils in baking recipes.
3. Skin care : Use as a moisturizer, makeup remover and to treat dry skin and mild irritations.
4. Hair care: As a conditioner and hair mask to moisturize hair and add shine.
5. Oil splashing: the traditional practice of swishing coconut oil around the mouth to improve oral health.

Health benefits:

1. Medium-chain triglycerides (MCTs): Coconut oil contains MCTs, which are easily metabolized by the body and are thought to support energy levels and weight management.
2. Antibacterial properties: The lauric acid in coconut oil has antibacterial properties that help fight bacteria, viruses and fungi.
3. Heart health: The effect of coconut oil on heart health continues to be debated. Coconut oil contains saturated fatty acids, which can affect cholesterol levels, but some studies suggest that it may not have the same effect as other saturated fatty acids.

Points to consider:

1. Calories: Coconut oil is high in calories and fat and should be used in moderation.
2. Allergies: Although rare, some people are allergic to coconut oil.
3. Quality: organic, unrefined and cold-pressed oils have fewer additives and better health benefits.

Storage:

• Coconut oil can be stored at room temperature, but may solidify at lower temperatures. It has a long shelf life, usually two years, when stored in a cool, dark place.
• Coconut oil is versatile and is often used for a variety of applications, from cooking to personal care.

HIIT (High Intensity Interval Training)

 HIIT (High Intensity Interval Training) is an aerobic exercise that replaces short periods of intense anaerobic exercise with less intense recovery periods. The main aspects of HIIT are described here:

• Benefits:
• Efficient exercise: Although HIIT training is usually shorter in terms of training duration, it can be as effective as, or even more effective than, a long steady-state aerobic exercise session.
• Increased metabolic rate: HIIT can boost metabolism for several hours after exercise.
• Improved cardiovascular health: Regular HIIT improves heart health, blood pressure and cardiovascular function.
• Muscle preservation: HIIT helps preserve muscle mass while promoting fat loss.
• Versatility: HIIT can be combined with a variety of other exercises such as running, cycling and bodyweight exercises.

Basic structure:

• Warm-up:  Begin with a 5-10 minute warm-up to prepare the body.
• Intervals: alternate high-intensity exercises (e.g. sprints, jumping jacks, burpees) with low-intensity recovery time or rest.
• High intensity: 20-60 seconds of maximal effort.
• Low intensity: 10-60 seconds of active or complete rest.
• Cool down: 5-10 minutes of cool down and stretching to finish.

Examples of HIIT workouts

• Warm-up: 5 minutes jogging or brisk walking. 
• Intervals:

1. Sprint 30 sec.
2. 30 seconds walking.
3. Repeat for 10 rounds.

• Cool down: 5 minutes of light jogging or walking, followed by stretching.

HIIT tips

• Start slowly: If you are new to HIIT, start with short intervals and gradually increase intensity and duration.
• Start with form: To avoid injury, use correct form, especially for high-intensity exercises.
• Rest and recovery: Allow your body to recover between HIIT sessions to avoid overtraining.
• Listen to your body: Adjust the intensity and duration according to your fitness level and your body's response.

Variations:

• Tabata: 20 seconds of exercise followed by 10 seconds of rest for 4 minutes.
• Circuit training: Combine different exercises in a circuit format with minimal rest between exercises.
• Pyramid intervals: lengthen or shorten the duration of the intervals (e.g. 30, 45, 60, 45, 30 seconds).

HIIT is an adaptable and effective method of exercise as it can be customized to suit individual fitness levels and preferences.