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Is there a simple way to estimate how much energy your body needs? Yes, my friend there is. We have made a Harris Benedict equation BMR calculator. Harris-Benedict Equation and Basal Metabolic Rate (BMR) Calculator The Harris-Benedict equation is a widely used formula. It estimates an individual's basal metabolic rate (BMR). This equation predicts the energy to maintain their body weight while at rest. It is in calories. It considers many factors, such as age, gender, and weight. It is key to understanding metabolic rate and daily energy use. How many calories should you eat a day? The Harris-Benedict equation can help you calculate your calorie intake needs. Free Calculator: Calculate Your BMR Use this simple BMR calculator to estimate your resting energy requirements. Resting metabolic rate can help you to work out the amount of energy you need to meet your weight goals. Resting energy expenditure can be a starting point and then look at your activity levels. The calculator estimates only, everyone is different.  Contributions of Benedict FG and Harris JA Benedict FG and Harris JA developed the Harris-Benedict equation. It helps to calculate daily calorie needs. Their work shows how age, body composition, and moderate exercise (like sports 3-5 days a week) affect how many calories we burn. This research helps people understand how metabolism changes with age. It also shows how to adjust food intake accordingly. What is the Average Calorie Intake? The average calorie intake falls between the estimated ranges in the table below. The table considers various activity levels. Please remember they are approximations only, and you should listen to your body's hunger and fullness cues. I use Renpho smart scales to help me track body fat and muscle mass. Activity Levels Sedentary (little to no exercise) Lightly active (light exercise, 1-3 days a week) Moderately active (moderate exercise, 3-5 days a week) Very active (hard exercise, 6-7 days a week) Extra active (very hard exercise, and a physical job) Daily Energy Expenditure and Exercise To measure daily energy use accurately, you must consider not more than basal metabolic rate. You should also the level of activity. This includes daily exercise and other demanding activities that increase metabolic activity. By combining these, people can better picture of their total energy needs. How Does Activity Level Impact My Total Daily Calorie Needs? Sedentary applies to individuals who engage in little movement in their day. These people may work desk jobs or have mobility issues. Their day includes a lot of sitting or lying down with limited to no exercise. Sedentary people are at greater risk of developing health issues, including cardiovascular disease, obesity, and metabolic disorders. Cardiovascular disease, including stroke, is the world's number one killer. If you fall into this category, look for ways to increase your daily movement. Start slowly and build up to avoid being overwhelmed or becoming injured. Light activity is exercise or physical activity that is for a limited duration or irregular. People in this category may get some of their movement from daily tasks or inconsistent formal exercise with a low intensity or limited duration. Some examples of light activity: Household chores Easy or brisk walking Light jogging Low-intensity recreational sports: golfing, easy swimming Light weightlifting or gym workouts Moderately active people regularly engage in moderate-intensity physical activity. Examples of moderate activities include: Power walking Jogging or running Cycling (indoor or outdoor) Aerobic classes (classes with continuous movement) Swimming laps Team sports Moderate weightlifting or resistance training Strenuous exercise ( very and extra active ) involves high-intensity levels. It requires great effort and is challenging both physically and mentally. Hard exercise varies based on an individual's fitness level, but common characteristics are elevated heart rate, increased or heavy breathing and muscle fatigue. Examples of hard exercise may include: Running or sprinting Fast cycling High-intensity interval training (HIIT) Weightlifting (powerlifting or high repetitions) Competitive sports Aerobic activities, like running or swimming, and anaerobic activities, such as weightlifting, need different energy. The Harris-Benedict equation calculator can help estimate calorie needs better. It does this by including these varying levels of demanding activities in its calculations. Physical movement or exercise can provide many benefits, including improved cardiovascular health, increased strength and muscle tone, enhanced endurance, weight management, improved mood, and reduced stress. Ensure you ease into exercise if you need to get used to it and learn the correct form. See a healthcare professional or a certified fitness trainer before starting any exercise program to increase your safety and avoid injury. Managing health risks requires careful monitoring. This is especially true for conditions like diabetes mellitus. You have to track exercise and daily calories. The formula helps tailor diets and exercise to cut risks and promote health. Considering the energy used in both aerobic and anaerobic activities helps people meet their health goals. Lean Body Mass and Energy Requirements Lean body mass is crucial for metabolism. It is the largest part of the body that burns calories. You can adjust the Harris-Benedict equation to account for the lean body mass. This gives a more accurate estimate of the daily energy needs. This is especially helpful for athletes and those with low fat percentage. Weight Management and the Harris-Benedict Formula For those focused on weight loss, it is vital to understand their basal metabolic rate. They can do this through the Harris-Benedict formula. You can plan your diet and activity to create a calorie deficit. You just need to know how many calories your body needs to function. This approach can lead to effective weight management. It combines monitoring your weight in and your daily activity level. How Do I Calculate My Daily Calorie Needs? How much energy you should eat daily depends on key factors such as age, gender, hormonal profile, height, health conditions, medication, body composition, muscle mass, current weight, activity level, and weight management goals (loss, maintenance, or gain). The Harris-Benedict Equation (HBE) is often used to estimate how many calories an individual requires. HBE is a formula used to approximate your basal metabolic rate (BMR), which gives you an approximation of the number of calories needed to maintain your bodily functions. Functions such as breathing, circulation of blood, body temperature regulation and supporting organ function, while you are at rest. Calculating your BMR using HBE can give you a baseline for your calorie needs. However, it needs to be repeated that these numbers are only rough estimates. If you are happy to work with approximations, it may be worth using this information when starting out on a weight management plan. I always advocate speaking to professionals before making dietary or lifestyle changes. Consult with a knowledgeable healthcare professional or a registered dietitian for a more accurate assessment based on your circumstances. If you are a healthy individual without specific dietary needs and are eating a whole food plant-based diet, there is little need for calorie counting. Most people on this diet eat until satisfied and fill up on low-calorie density foods, so only a rough mental record is kept. HBE BMR Formula To work out your HBE manually here is the formula. It has metric and imperial measures. HBE Formula for Women in the Metric System: BMR = 655 + (9.6 x weight in kilograms) + (1.8 x height in centimetres) - (4.7 x age in years) HBE Formula for Women in the Imperial System: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) HBE Formula for Men in the Metric System: BMR = 66 + (13.75 x weight in kilograms) + (5 x height in centimetres) - (6.75 x age in years) HBE Formula for Men in the Imperial System: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) Once you calculate your BMR, you can multiply it by an activity factor to estimate your total daily calorie needs: Sedentary: BMR x 1.2 Lightly active: BMR x 1.375 Moderately active: BMR x 1.55 Very active: BMR x 1.725 Extra active: BMR x 1.9 Predictive Equations and Daily Calorie Needs Predictive equations, like the Harris-Benedict formula, are useful mathematical formulas. It can help us estimate daily calorie expenditure. These equations account for factors such as age, gender, and lean body mass. They give a rough estimate of the body's basic energy needs. It can help tailor daily caloric intake to individual needs. This is useful for those managing their health goals. It works for maintaining, losing, or gaining weight. Body Composition and Metabolic Activity Differences in body composition matter. They are about the ratio of muscle to fat. These differences influence metabolism. Muscle is the largest body part that burns calories. Fat percentage plays a key role in health risks. This includes cardiometabolic diseases. The Harris-Benedict equation can reflect these differences with modifications. It provides personalized energy levels for diverse groups. Body Cell Mass and Obesity in Adults Body cell mass (BCM) is the part of your body made up of cells that are alive and working hard, like those in your muscles and organs. It's important because it shows how much of your body is active and using energy. Doctors look at BCM to figure out if someone is healthy, or if they might be undernourished or sick. They use special tests, such as scans, to measure how much active cell mass you have. This helps them understand how well your body is functioning and how much energy you're using. Body cell mass is important for figuring out how many calories obese adults need. The Harris-Benedict equation can be adjusted to account for the amount of muscle and fat in the body, giving a more precise calorie count. This helps create diet plans for obese people. It considers their higher risk for heart disease and other health issues. Chronic Diseases and Calorie Needs Chronic diseases like heart disease and diabetes affect how many calories your body needs. The Harris-Benedict equation helps estimate these needs. It does this by considering how illness lowers a person's energy. By including moderate exercise and looking at body fat, this method helps make health plans that better manage these diseases. Summary Everyone needs a different number of calories per day to function optimally and meet their weight management goals. Establishing a base number may be helpful but it is only an approximation. Calorie density can be a helpful tool in weight management to read up on this topic read the blog What is Calorie Density? More importantly than the number of calories we eat is the quality of the foods we choose to put into our bodies. To read more on calorie conversion, read The Difference Between Kilojoules . Thank you for reading. If you found this helpful, please share. Edited and Technically Reviewed by Simon

Apples are not FODMAP-friendly for everyone because of monosaccharides. The two main FODMAP categories found in apples are fructose and sorbitol. If you are sensitive to either of these two, avoid apples. Are apples good for you? Yes, but you might not want to eat apples if you have specific FODMAP sensitivities. High FODMAP foods can irritate IBS and other digestive conditions.  Are Apples Low FODMAP? Apples are high in FODMAPs due to their excess fructose content. This means that for people on a low-FODMAP diet, apples can trigger digestive issues. This includes apple products like apple juice and apple sauce. All should be avoided during the elimination phase. Monash University  I credit the screenshots and some information in this post to the Monash University Low FODMAP Diet app. I have personally used this app to help with an elimination diet. I recommend the app to anyone interested in monitoring their FODMAPs. Understanding FODMAP Foods A FODMAP diet involves avoiding certain foods that cause digestive symptoms. High-FODMAP foods include a variety of common items like kidney beans, baked beans, and many varieties of apples. These foods contain chains of fructose sugars. These sugars can lead to digestive discomfort for those with functional gut disorders. A low-FODMAP diet aims to reduce these symptoms. It does this by eliminating high-FODMAP foods during an initial phase. It is then followed by a reintroduction phase to identify specific trigger foods. What Does FODMAP Stand For? FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). What are FODMAPs, and What Effect do They Have? FODMAPs are a group of carbohydrates and sugar alcohols found in various foods and beverages. These compounds are known to be fermentable and can be poorly absorbed in the small intestine. As a result, they can pass into the colon, fermented by gut bacteria, producing gas and other byproducts. For individuals with irritable bowel syndrome (IBS) or other digestive sensitivities, consuming high-FODMAP foods can trigger digestive symptoms such as bloating, gas, abdominal pain, diarrhea, or constipation. Therefore, a low-FODMAP diet is often recommended as a dietary approach to manage these symptoms. Oligosaccharides: These include fructans and galacto-oligosaccharides (GOS) found in foods like wheat, onions, garlic, and legumes. Disaccharides: Lactose is a common disaccharide found in dairy products like milk, yogurt, and some soft cheeses. Monosaccharides: Fructose is a monosaccharide found in apples, pears, and honey. Polyols: These are sugar alcohols found in some fruits (e.g., apples, cherries, peaches), certain vegetables (e.g., cauliflower, mushrooms), and sugar substitutes like sorbitol and mannitol. An Apple a Day Might be too much for Some Different varieties of apples have varying levels of FODMAPs. But generally, they should be avoided for those sensitive to FODMAPs. Apples may be a hidden ingredient in some foods. Check packaging labels for the content of foods. Also, consult FODMAP food lists for similar foods so you can manage your digestive health. Fructose: Apples contain a lot of fructose, a natural sugar in fruits. Some people have difficulty digesting excess fructose, leading to symptoms like bloating, gas, and abdominal discomfort. When the fructose content in a food item is higher than glucose, it can be more likely to cause digestive issues. Apples have a higher fructose-to-glucose ratio, making them problematic for individuals with fructose malabsorption or sensitivity. Sorbitol: Sorbitol is classified as a polyol, one of the FODMAP categories. Apples contain sorbitol, a type of sugar alcohol. Sorbitol is poorly absorbed in the small intestine and can draw water into the bowel, potentially causing diarrhea or other gastrointestinal symptoms, especially when consumed in large amounts. Oligosaccharides: Apples contain fructans, which are a type of oligosaccharide. Oligosaccharides can be problematic for people with IBS because they are fermented by gut bacteria, leading to gas production and bloating. Unfortunately, it doesn't seem to matter if apples are peeled, unpeeled, turned into juice, dried, or made into sauce, if you are sensitive to fructose or sorbitol apples should stay off your plate. Alternative FODMAP Friendly Options For those needing FODMAP-friendly options, there are plenty of alternatives to enjoy a balanced diet. Lactose-free milk, almond milk, and rice milk are suitable substitutes for dairy. For those who miss apples, low-FODMAP fruits like passion fruit and pine nuts can be good alternatives. Using a comprehensive database like the Monash University FODMAP app can help identify safe foods and manage a wide range of meals without causing uncomfortable symptoms. Low FODMAP Alternatives If you are sensitive to these FODMAPs, you don’t need to give up all fruit. Always consider your serving size when dealing with FODMAPs. Bananas: Unripe bananas are low in FODMAPs and can be well-tolerated. As bananas ripen, their FODMAP content may increase, so stick to firmer, greenish bananas. Berries: Many berries are considered low in FODMAPs, including strawberries (in moderation), blueberries, and raspberries (in moderation). Cantaloupe/rockmelon Kiwifruit Pineapple Oranges (in moderation) Grapes Papaya Dragon fruit Low FODMAP Diet Following a low-FODMAP diet can significantly improve the quality of life for people with gastrointestinal disorders. It's essential to understand the FODMAP content of foods and avoid high-FODMAP items like apples. Incorporating FODMAP-friendly foods and consulting with a healthcare professional can help maintain a healthy gut microbiome and reduce digestive discomfort. This approach ensures a nutritious and balanced diet while managing digestive health effectively. Alternative FODMAP-Friendly Options For those needing FODMAP-friendly options, there are plenty of foods you can enjoy while having a balanced diet. Using a comprehensive database like the Monash University FODMAP app can help identify 'safe' foods. The database is useful for managing a wide range of meals so you can avoid uncomfortable symptoms. Summary: Eat Apples in Moderation if Sensitive Apples are not low in some FODMAPs, namely fructose and sorbitol. If you have sensitivities to these specific FODMAPs, you could experience issues when you consume them. If you are not sensitive to these FODMAPs, then apples will be okay to eat. Speak to a healthcare provider or dietitian before making dietary changes. To read more on FODMAP : Are strawberries FODMAP friendly? Happy reading, there will be more coming on this topic soon.

I have had a passion fruit vine growing in my yard for several years. It appears healthy and green and has gotten bigger, but in that time, it has not shown me one blossom, let alone fruit. Ok, I know I am being harsh. I am a budding gardener, learning why my vine will not bloom. That's another topic for another blog.  Today, I want to write about frozen passion fruit. Since my vine won't produce fresh passion fruit at the store, it is not always in stock, requires effort to prepare, doesn't store for very long, and produces a small yield per fruit. I have come to know and love frozen passion fruit.  My Customer Review and Product Information I recommend frozen passion fruit pulp and puree. Frozen fruit such as passion fruit is harvested at its peak is cheaper, and comes prepared in cubes; it is a versatile and convenient way to enjoy this tropical delight. It is much easier to pull out a bag of passion fruit from the freezer than to try and grow or buy passion fruit. I am sure that one day I will have a fully blossoming vine, but until then - and even then, I will keep a bag of frozen passion fruit in my freezer.  The fact that frozen passion fruit is readily available in most supermarkets suggests that I am not the only one to think this way. Passion fruit is a popular fruit that can be used in many recipes; pavlova is especially popular here. Whether the Kiwis or the Aussies invented pavlova is a debate left for another time.  Why Choose Frozen Passion Fruit? Price: lower than fresh fruit Convenience: you can grab it out of the freezer prepared all year round Extended shelf-life / storage Is harvested at peak: freezing the nutritional value and taste Important Information: Thawing and Preparing Frozen Passion Fruit Thawing frozen passion fruit is simple and best done slowly in your fridge. For those who are less patient or don't have much time, you can countertop thaw, place it in a plastic bag in room-temperature water, or even microwave the fruit for shot intervals. These options may not yield the best results, so watch the passion fruit as it thaws.  Once thawed, drain off any excess water and use right away. Do not re-freeze your passion fruit.  You can use it in desserts, smoothies or sauces. What is Passion Fruit? Let's get back to basics. Without passion fruit, there would be no arguments over pavlova, and frozen passion fruit would not be as popular in Australia. So, where does passion fruit come from? The fruit originally comes from South America, specifically from regions in Brazil, Paraguay, and northern Argentina.  I don't know about you, but I always thought it may have come from tropical regions in Asia. This may be because of the current cultivation areas and my travels. Cultivation has spread to other tropical and subtropical regions worldwide, including Australia, New Zealand, Hawaii, and various African and Asian countries. What Does Passion Fruit Taste Like? To say passion fruit tastes like passion fruit is cheating, but it is hard to describe. It is sweet like other tropical fruits such as mango, ripe pineapple, and guava. Passion fruit can also be tart, like citrus, lime, and lemons. The sweet and tart flavour makes it refreshing.  Passion fruit has the smell associated with the sweet and tart fruits already mentioned. It can be noted to have a floral scent, which makes it even more pleasing to our senses. The texture, on the other hand, may be less appealing. It is slimy, and the seeds are large and off-putting if you don't like fruit seeds. Yes, I'm talking about those of you who will only eat seedless grapes and watermelon.  There are many different varieties of passion fruit, especially if you go to your local nursery. The most common type in the supermarket is purple and sometimes yellow passion fruit. Purple fruits tend to be smaller and sweeter, whereas yellow passion fruit are larger and more acidic.  Possible Health Benefits of Passion Fruit Frozen passion fruit is more than just tasty. Passion fruit has some health benefits:   Rich in Vitamins: Good for immunity, skin, and vision. High in Fibre: Helps with digestion and gut health. Antioxidants: Protects cells from damage. Heart Health: Can lower blood pressure and cholesterol. Low in Sugar: Good for blood sugar control. Eye Health: Supports good vision. Calming Effect: May help improve sleep. Boosts Immunity: Helps fight off infections. Hydrating: High water content for hydration. Conclusion Frozen Passion Fruit Pulp Review Whether you choose fresh or frozen passion fruit is a matter of personal preference. I have given you many reasons why passion fruit is a healthy choice and why frozen passion fruit holds its own in the fresh versus frozen debate. My opinion is my own and biased towards Frozen. If you agree or disagree, let me know. I welcome the debate on such topics. Happy passion fruit consuming!

Jump to Food Guide Vegan travellers will not go hungry in Bali. But I'm not going to go as far as calling it a vegan paradise. This is more of a practical survival guide for those of you who might find yourself outside of a trendy forward-thinking area.  The Golden Age of Kuta Kuta, Bail used to be a bustling hub. A melting pot of global travellers. You couldn't throw a stone without hitting someone with an accent different to your own. The globalisation of Kuta resulted in all kinds of international and trendy cuisine.  Having gone to this tourist hot spot since before I was double digits I have witnessed the development of the location. From small street vendors to happening small restaurants and finally larger shopping malls.  Like many Australians, Bali was a second home. My family and I continued to go after the Bali bombings and saw the people struggling to recover economically. It was clear to everyone that perhaps there was an overreliance on the tourist dollar. Covid further cemented this sentiment.  After cutting my travel teeth in Bali I started to wander further abroad. Finally this year I returned to Kuta after more than a decade of not visiting. Considering the impressive rate of development on my last visit I expected that things would have changed greatly.  It seems like the government has pulled back on promoting tourism. There is little development and things have become run-down. There are many vacant shops and fewer locals on the streets trying to sell to you. Many of the stores are now fixed prices.  Kuta markets are a fraction of their previous size with very little foot traffic. Still, there are bargains to be had. The Discovery Mall is still home to many big brands, but many local vendors have moved in to fill the empty spaces.  It feels harder to get into Bali than many other places I've been. After jumping through all the hoops of entry I finally got in the van to go to the resort. We were staying a little bit out of central Kuta at the Dynasty. It's a resort designed for families with children.  We were travelling with a toddler who hadn't been overseas before and wanted to feel secure in knowing there was staff that were trained to look after children and a doctor on call.  They do have a no kids allowed section with bathing pools and a bar. But there is little escape from families that spend all day lazing around the pool.  The resort is self-contained and has many restaurants and bars within its compound. It was the kind of place people went to and rarely left. That's great if you want to go somewhere warm in winter and not explore, but I am a little more adventurous.  Luckily for us, you could hire a pram.  Trying to Eat Vegan  There are many vegan and vegetarian options in Bali. It just might take some exploring to find vegan hangouts. I found a few gems but vegan friendly options are not well-advertised in Kuta, yet.  The food offered within the resort was a mix of Indonesian and global food. There was an Italian, Chinese, Irish and Indian restaurant. But was it vegan you ask? There was definitely a lack of understanding of the word vegan.  The menus have vegetarian options, but only the Indian has vegan. If I asked for vegan food the staff would repeat me saying "vegetarian". Some would write down what I couldn't eat before speaking to the chef. The Indian restaurant had 'vegan' food that also contained butter. There was a general lack of understanding. At the main restaurant H2O this happened and even after asking I was brought out a piece of garlic bread and pasta with cheese on it. While this situation was tricky I was not upset and I did not go hungry. I always see this as an opportunity to create change. The more vegans request vegan food the more likely places are to update their offerings.  Vegan Food in Bali, Kuta  This vegan Bali food guide is for the area of Kuta. In regards to the hotel, you don't need to be staying at the Dynasty to enjoy their restaurants. A couple are outside on the street with no need to go into the main resort.  Also, I don't know if all the food I ate was 100% vegan as there are no labels on a lot of it. I do know that I didn't react to the food I had, so it probably didn't have animal products.  Golden Lotus (Chinese Cuisine) Location: In the foyer of The Dynasty. Which I was happy about as it had good food. The venue is lovely inside and usually pretty quiet. The staff are great.  Food: Many options on this menu are listed as vegetarian that appear to be vegan. The bean curd (tofu) was great, spring rolls, and many vegetables (I liked the broccoli). I would recommend this one.  Queen's of India Location: Next door to Gracie Kelly's Irish pub, at the entrance to The Dynasty. Food: There are many vegan options. They have made efforts to include vegan food, although some of their options are vegetarian. They have delicious vegan food. I loved one of their chickpea curries. The food itself is really good and the staff are lovely.  Discovery Mall  Location: Jl. Kartika Plaza, Kuta. 600 Metres from The Dynasty  Food: They have many western and local spots within the complex. Subway (eat fresh) Burger King (Hungry Jack's) if you want chips Starbucks  Baskin & Robbins  Ice cream: There is an ice cream shop out the front that has vegan options. The one I tried was great. Sorry, I can't remember the name. It was at the top of the outside stairs Supermarket: Inside the mall's second floor, to the back, there is a small grocery store with fresh food and packaged foods. You can get fruit and snacks. Some of the snacks are imported and expensive but there are local foods like jackfruit chips. There is plenty of dried fruit if storage is an issue.  And more. Just off to the side of the mall, there is a walkway with more restaurants.  Circle K  Location: Opposite The Dynasty and many other spots. This is for those of you with a junk food craving.  Food: Chocolate, pringles, chips, oreo and more. Gracie Kelly's (Irish Pub) Location: Jl. Kartika Plaza, Kuta. On the main street in front of The Dynasty. The venue was pretty cool, and worth a look.  Food: They had a salad, chips and wedges. Nothing to write home about, but if you want an Irish tune and a pint this is your spot.  H20  Location: By the 'main pool' in the resort. Surrounded by families.  Food: Vietnamese spring rolls, fried spring rolls, the included breakfast had many options including salad, fruit, pasta, bread, and beans. They did have a meal with tofu and tempeh but other ingredients weren't vegan. I was a little disappointed with this menu as it was the main restaurant and seemed to be heavy on meat and cheese.  Café Piazza Location: Bottom floor The Dynasty. The wait staff asked the chef and there was nothing vegan.  Vegan Bali Is There a Future?  Veganism does seem to be catching on. I checked on Happy Cow and there were some new vegan restaurants. I am sure there are amazing vegan dishes. I am sure there is street food I missed out on. My trip to Bali was short and I didn't get to be too adventurous, but I hope that this bare minimum vegan guide to Bali will be helpful. If you think I should go back to Bali and try harder I will do so ;)  If you know of more vegan food options or the best vegan restaurants in Bali, please let me know. I would love to find more vegan spots next time I go.

Jump to Recipe Do I Recommend Beetroot Powder? Yes. I have been using beetroot powder for several years and find it convenient to boost my vegetable intake. I like to use it in smoothies, hot drinks and baking. It also comes with many potential health benefits.  What is Beetroot Powder? Beetroot powder is made from the root of the beet plant. It's created by dehydrating or drying beetroot and grinding it into a fine powder. This process preserves most of the nutrients found in the vegetable, making beetroot powder a concentrated source of vitamins, minerals, and antioxidants. Potential Powder Benefits The powder is known for its vibrant red colour, which comes from betalains, a natural plant pigment with antioxidant properties.  Beetroot powder is rich in: Antioxidants Iron Potassium and vitamin C Benefits may include:  Boosting Stamina and Exercise Performance:  The nitrates found in beetroot are converted into nitric oxide in the body, which can improve blood flow, enhance oxygen delivery, and reduce the amount of oxygen muscles need during exercise. Lowering Blood Pressure:  The dietary nitrates in beetroot powder can help lower blood pressure by improving vasodilation, which is the widening of blood vessels. Improving Heart Health: Beyond lowering blood pressure, the antioxidants and nutrients in beetroot powder can contribute to overall cardiovascular health. Supporting Liver Health: The betaine in beetroot helps protect the liver from oxidative damage and inflammation while also enhancing its ability to process fats. Enhancing Athletic Performance: Athletes sometimes use beetroot powder to improve their performance and recovery due to its ability to increase blood nitrate levels and improve the efficiency of mitochondria, which produce energy in cells. How to Use Beetroot powder can be added to smoothies, hot drinks, juices, water, and baked goods to enhance their nutritional value and colour. It's also used as a natural food colouring in various recipes.  Despite its many benefits, it's essential to consume beetroot powder in moderation, as excessive intake can lead to side effects such as kidney stones in susceptible individuals due to its high oxalate content.  Easy and Healthy Beetroot powder is made by drying and grinding raw beet into a fine powder. It's an easy way to get the benefits of beetroot without drinking juice. You can add organic beet powder to smoothies, and plant-based yogurts. You can even sprinkle it on your food. This dietary supplement can help improve blood circulation. This reduces muscle soreness and can boost your exercise performance. Try to choose non-GMO and organic powder to ensure it’s free from artificial colours and other chemicals. Using powder in your meals is a great way to enjoy its health benefits. How Beetroot Supplements Help Your Health Beetroot supplements, like beet juice powder and red beetroot extract, are popular. They have lots of vitamins and minerals that your body needs. Eating beetroot or taking these supplements may keep your heart healthy. Taking beetroot supplements can make your blood flow better. This may lower your diastolic blood pressure. Diastolic pressure is the lower number in a blood pressure reading. Athletes like to use beetroot juice and supplements. It can help them do better in sports and recover faster after exercising. Potential Benefits of Beetroot Juice Beetroot juice is a drink made from red beets. It's packed with nutrients that are good for your health. Many people believe that beetroot juice can help with various health conditions. For example, drinking beetroot juice might reduce blood pressure and improve the flow of blood in your body. This is because beet juice is rich in nitrates, which help widen your blood vessels. This can be helpful for people with high blood pressure. Drinking beetroot juice can also improve your heart health and help you feel more energetic. There are many health conditions that do not work well with beets. Such as those on a low oxalate diet. Be sure to speak to your doctor if you have medical concerns. Recipe: Red Velvet Hot Chocolate Ingredients 1 tsp cocoa powder 1 tsp of beetroot powder  1 tsp sugar  Hot water Barista oat milk Instructions Put the dry ingredients into a mug. Boil the kettle and add the hot water to the mug. Stir the ingredients until blended. Add barita oat milk, stir and enjoy!

Ever felt self-conscious about your breath before an important meeting or date? You’re not alone. Bad breath, or halitosis, can strike at the worst times, and the culprit might surprise you. Stress and Bad Breath: Understanding the Connection Did you know that stress can contribute to bad breath? When you're stressed, your body undergoes various changes. This includes a reduction in saliva production. Saliva is essential for keeping your mouth clean. It washes away food particles and bacteria. Without enough saliva, these bacteria thrive, leading to unpleasant odours. Additionally, stress can lead to habits like mouth breathing. This also dries out the mouth and exacerbates the problem. What is Bad Breath? Is it More Than Dry Mouth?   Also known as halitosis, it's the unpleasant odour that comes from the mouth. It can be really embarrassing and affect your social life. Bad breath can be caused by a variety of factors, including poor oral hygiene, dry mouth, and certain foods. Stress is another key factor that can lead to bad breath. How Saliva Affects Your Breath Saliva plays a vital role in keeping our mouths healthy. It helps wash away food particles and bacteria that can cause bad breath. It also neutralises acids in the mouth and keeps the oral environment balanced. When stress levels are high, saliva production decreases, leading to a dry mouth and an increase in odour-causing bacteria. How Does Stress Cause Bad Breath? When we are stressed, our body goes through a lot of changes. One of these changes is a decrease in saliva production. Saliva is important because it helps keep our mouth clean and wash away food particles and bacteria. When we don’t have enough saliva, it’s easier for odor-causing bacteria to grow, leading to bad breath. Stress Affects Your Breath and Your Habits Stress can also cause us to breathe through our mouth more, which can dry out our mouth. A dry mouth is a perfect place for bad bacteria to thrive. Additionally, stress can lead to poor oral hygiene habits. When we are stressed, we might forget to brush and floss regularly, which can also contribute to bad breath. Foods and Drinks Certain foods and drinks can make bad breath worse. High-protein foods, sugary snacks, and drinks can leave food particles in your mouth that bacteria love to feed on. Alcohol consumption can also dry out your mouth and contribute to bad breath. Drinking water and chewing sugarless gum can help increase saliva flow and keep your mouth clean. Oral Hygiene and Bad Breath Good oral hygiene is crucial for preventing bad breath. Regular brushing, flossing, and using antimicrobial mouthwash can help reduce the buildup of bacteria. It’s also important to clean your tongue, as bacteria can accumulate there as well. Visiting your dentist regularly for professional care is another important step in maintaining good oral health and keeping bad breath at bay. Other Health Conditions Sometimes, bad breath can be a sign of underlying health issues. Conditions such as gum disease, sinus infections, and gastrointestinal tract disorders can all cause bad breath. If you have persistent bad breath despite good oral hygiene, it’s important to see a doctor to rule out any medical conditions. Managing Stress and Bad Breath Managing stress is key to keeping bad breath under control. Here are some tips to help manage stress and improve your breath quality: Practice Mindfulness : Activities like meditation and deep breathing can help reduce stress levels. Exercise Regularly : Physical activity is a great way to relieve stress. Maintain a Balanced Diet : Eating a nutritious diet can help keep your mouth healthy and reduce bad breath. Stay Hydrated : Drinking plenty of water can help keep your mouth moist and wash away food particles. Get Enough Sleep : A good night’s sleep can help reduce stress and improve overall health. Conclusion Bad breath can be a real problem, especially when it’s caused by stress. By understanding how stress affects our oral health, we can take steps to manage it and keep our breath fresh. Good oral hygiene, a balanced diet, and stress management techniques can all help reduce bad breath and improve our quality of life. So, take care of your mouth and manage your stress, and you’ll be on your way to fresher breath and a healthier you.

Jump to Recipe Are you looking for a tasty and healthy treat on a hot summer day? Well, I've got the perfect solution for you – a Strawberry Watermelon Smoothie. It's easy to make and full of flavour. Why Are Smoothies Perfect for Summer? Smoothies are the ideal summer drink. They are full of fresh, fruity flavour, naturally sweetened, and refreshing. Whether you love smoothies for their taste or health benefits, they are a fantastic way to stay hydrated. Plus, you get to enjoy delicious recipes on hot days. Why This Strawberry Watermelon Smoothie is Awesome Get ready to liven up your taste buds. This vibrant, nutrient-packed creation will also revive your body. This smoothie recipe is a mix of vital vitamins and minerals. It is made of natural goodness to support your health. Strawberries and watermelon mix to create a sweet, refreshing drink. It's perfect for summer. Watermelon is hydrating, which makes it ideal for hot days. Also, strawberries add a nice fruity flavour. They are full of vitamins and antioxidants. This strawberry watermelon smoothie recipe is a delightful fusion of essential vitamins, minerals, and natural goodness. Hydration With a Refreshing Drink One of the benefits of this strawberry watermelon smoothie is its hydration power. Thanks to the high water content in both the watermelon and coconut water, this smoothie is very hydrating. It’s perfect for hot summer days when you need to stay refreshed. Imagine sipping on a cold drink that's not only delicious but also helps keep you hydrated. This smoothie is a refreshing drink that you'll want to make again and again. Watermelon is often considered one of the best summer fruits due to its juicy and hydrating properties. The high water content in watermelon helps replenish fluids in your body, making it a fantastic choice for hydration. Coconut water is another hydrating ingredient in this smoothie. Coconut water is known for its natural electrolytes. It helps keep the body's fluids balanced. It can be especially helpful after physical activity or on hot days. Can You Freeze Watermelon for Smoothies? Yes, you can freeze watermelon for smoothies. Freezing watermelon cubes is a great way to ensure you have watermelon on hand. This way you can make the recipe whenever you want. Simply cut the watermelon into cubes, place them on a baking sheet, and freeze until solid. Store the frozen cubes in a ziplock bag for later use. How to Incorporate Frozen Strawberries? Frozen strawberries are perfect for smoothies. They blend well with watermelon to make a smoothie with a thicker consistency. Just add frozen strawberries to your blender with other ingredients. Should You Use Fresh or Frozen Ingredients? Using fresh or frozen ingredients depends on personal preference. Fresh fruits offer a juicy and vibrant flavour, while frozen fruits can make your smoothie thicker and colder. Both options are great for making smoothies. Tips for Making the Best Smoothies To make the best smoothies, always use ripe fruits. Adjust sweetness with natural sweeteners like maple syrup, and blend until completely smooth. Adding plant-based yogurt can provide a creamy texture and more nutrition. Nutrients Strawberries have a high vitamin C content, which is great for boosting your immune system. Watermelon, another key ingredient, is rich in vitamins A and C and provides a good amount of antioxidants. Adding chia seeds or flaxseeds brings omega-3 fatty acids and fibre. These are great for digestion and health. Coconut water adds a bit of natural sweetness. It's a great source of natural electrolytes. So, it's perfect for this smoothie. Strawberries are rich in antioxidants, which help protect your body from free radicals. They are also a good source of dietary fibre, which aids in digestion and helps maintain a healthy gut. Watermelon has lycopene. It is a powerful antioxidant. It has been linked to many health benefits. These include lower risk of some cancers and better heart health. Chia seeds and flaxseeds are tiny powerhouses of nutrition. They are excellent sources of omega-3 fatty acids, which are essential for brain and heart health. These seeds also provide a good amount of fibre, which promotes digestive health and helps you feel full longer. Including these seeds in your smoothie not only boosts its nutritional value but also adds a nice texture Easy Smoothie to Make One of the best things about this strawberry watermelon smoothie recipe is how easy it is to make. With a few simple ingredients and a high-powered blender, you can whip up this smoothie in no time. It’s perfect for a quick and healthy snack, or even as a part of your regular diet. The simplicity of this recipe means you can enjoy a delicious, nutrient-packed smoothie without spending a lot of time in the kitchen. To make this smoothie, you need frozen strawberries and fresh watermelon chunks. Also, a bit of beetroot, basil, chia or flaxseeds, and coconut water. Simply blend these ingredients until smooth, and you’ll have a refreshing drink ready in minutes. This recipe is versatile, so feel free to experiment with other ingredients like frozen watermelon or even a touch of lime juice for extra zing. Delicious Flavour Combination Strawberries, watermelon, and basil create a unique and delicious flavour. It's sure to become a favourite. Strawberries have a fruity flavour. It pairs perfectly with the juicy, hydrating watermelon. The basil adds a hint of freshness that boosts the whole drink. This flavour combo is not only tasty but also versatile. It's a great base for experimenting with other fruits and ingredients. This smoothie captures the essence of summer fruits. It delivers a burst of fresh flavour with every sip. Strawberries and watermelon are naturally sweet. They make this smoothie tasty without added sugars. Basil has an aromatic, slightly peppery flavour. It complements the sweetness and adds a refreshing twist. Nutritional Benefits of the Ingredients Coconut Water Keeps you hydrated, especially after physical activity. Provides potassium for healthy muscles and nerves. Acts as a natural electrolyte, helping to balance body fluids. Strawberries Boosts your immune system with vitamin C. Aids digestion with dietary fibre. Provides antioxidants that help protect your cells from damage. Contains folate, important for cell function and tissue growth. Beetroot Supports digestion with dietary fibre. May help lower blood pressure due to nitrates. Provides antioxidants for overall health. Rich in folate, which supports blood health. Watermelon Keeps you hydrated thanks to its high water content. Enhances immune health with vitamin C. Promotes heart health with lycopene. Contains vitamin A, which is essential for skin and eye health. Basil Delivers antioxidants, which can have anti-inflammatory effects. Provides vitamins A and K, with vitamin A supporting vision and skin health, and vitamin K aiding in blood clotting. Adds a unique flavour and aromatic freshness to the smoothie. Chia Seeds or Flaxseeds Supports heart and brain health with omega-3 fatty acids. Aids digestion and helps with feeling full due to dietary fibre. Offers essential minerals like calcium and magnesium for various bodily functions. Adds a slight nutty flavour and a smooth texture to the smoothie. Total Nutritional Profile for the Recipe These are estimates: Calories: 150-200 calories Carbohydrates: 30-40 grams Dietary Fibre: 10-15 grams Sugars: 15-25 grams Protein: 3-5 grams Fat: 2-4 grams Nutrients and Dietary Components Vitamin C Vitamin A Folate Potassium Calcium Iron Antioxidants Omega-3 Fatty Acids Seasonal and Fresh Ingredients Using fresh and seasonal ingredients can improve your strawberry watermelon smoothie. I like to use frozen strawberries and fresh watermelon. Fresh strawberries and watermelon provide the best flavour and nutritional value. When these fruits are in season, they are at their peak in terms of taste and nutrients. Additionally, using seasonal fruits supports local farmers and is more environmentally friendly. For an even more refreshing drink, try using frozen strawberries and frozen watermelon chunks. These frozen ingredients can give your smoothie a slushy consistency that's perfect for cooling down on a hot summer day. Plus, freezing fruits can help preserve their nutrients and flavour. Tips for the Perfect Smoothie To achieve the perfect smoothie consistency, use a high-powered blender. Start blending at a low speed. Gradually speed up to high to mix everything well. If the smoothie is too thick, add a bit more coconut water and blend again until you reach your desired consistency. Feel free to experiment with other ingredients to customise your smoothie. Adding a squeeze of lemon juice or lime juice can enhance the flavours and add a bit of zest. You can also add a drizzle of honey or maple syrup if you prefer a sweeter smoothie. For an extra protein boost, consider adding a scoop of protein powder. Enjoying Your Smoothie This strawberry watermelon smoothie is perfect for any time of day. Enjoy it as a refreshing breakfast, a healthy snack, or a post-workout drink. It's a versatile and delicious way to incorporate more fruits and nutrients into your diet. So, the next time you're feeling stressed or just want a delicious and healthy treat, give this Strawberry Watermelon Smoothie a try. It's a simple, refreshing, and nutritious way to enjoy some of your favourite fruits. Plus, it's a great way to stay cool and hydrated on those hot summer days. Strawberry Watermelon Smoothie Recipe Ingredients 1 cup coconut of water 1 cup of strawberries, frozen ½ beetroot 1 cup watermelon 1 sprig basil 1 tablespoon of chia seeds or flaxseeds Instructions Prepare the fresh ingredients by washing and chopping them into smaller pieces. Remove the Skin of the watermelon. You can leave the tops of the strawberries for extra greens. Place the ingredients in a blender. Blend everything until smooth. Start at a low speed and gradually increase to high, usually taking about 1-2 minutes. Check the consistency. If it's too thick, add a bit more water and blend again. Pour the smoothie into a glass, and enjoy! Reader Interactions and Feedback If you try this recipe, share your experience in the comments. Your feedback helps others and makes our community stronger. I’m so glad you found this recipe and hope this helps you enjoy a refreshing smoothie.

Should You Read Atomic Habits? Yes, I like the book Atomic Habits and think you should read it. This is an Atomic Habits book review with a less popular opinion. Do I think it’s as unique and mindblowing as some people would have you think? No, I do not. What I like about it is that it is full of common sense. So yes, read it, but it is overhyped. You have already done many of the things suggested in this book. It is good for a kick in the pants to remind you that you know better and should be making more constructive choices. Delayed gratification, constructive choices, minor changes and compromise can all help you get to where you want to be. So, if you are trying to lose weight, don’t wait until the new year; start now. If you want to save for a holiday, stop buying fast fashion from online stores that shall not be named. You can reach your goals, but you’ll need to put in some effort. You will need effort, consistency, a plan and patience. Why Is Atomic Habits By James Clear So Popular? Atomic Habits is popular because it encourages you to make small, actionable changes rather than massive ones you may struggle to stick to. James Clear argues that small changes can make a big difference, especially over time. Small habit changes magnify your success over time. The impact of your good and or bad habits increases over time. A small shit in another direction can completely change your trajectory. I like to think of it like this. I was too lazy in school to measure my margin width when ruling up. I thought I was ruling up straight, and I would draw the line in red pen. I would lift my ruler, expecting to see perfection. Of course, I was disappointed that my line started in the right place but ended way off track. This is like our habits. We think small things won’t matter, or we take shortcuts to save time and regret it later. For example, if you stop buying coffee on your way to work, make one at home and put it in a travel mug. Say this saves you $5 a day; multiply that by five, which adds up to $25 weekly. That’s a small, doable change. That $25 a week is $100 a month; times that by ten, you have $1000. Sorry for the simple math, but that coffee could be a family holiday or be used as an emergency fund to cover an unforeseen financial cost. Small things matter and add up; in fact, most of our decisions compound over time. What we put out will come back to reward us or bite us. What Are The Main Ideas In Atomic Habits? Habit Stacking:  A simple method of building a new habit by linking it to an existing one. This approach makes it easier to remember and stick to the new habit. It does this by piggybacking on something you already do often. Small Changes Matter:  Tiny improvements can add up to significant differences over time.  Four Rules for Changing Habits: There are four laws to habit formation. To change habits, make them obvious, attractive, easy, and satisfying.  Focus on Who You Want to Be:  Change is easier when you focus on the type of person you want to become, not just what you want to achieve. Change Your Environment:  Make good habits easier and bad habits harder by changing your surroundings. Start Small:  If you want to start a habit, begin with something that takes two minutes or less to do. This makes it easier to build better habits.  Link New Habits to Old Ones:  Add new habits to routines you already have to make them stick.  Keep Track and Have Support: Be a habit tracker.   Monitoring your progress and having someone to hold you accountable can help you maintain your new habits. Practical Example I have developed a small habit of walking from one end of the house to the other. On my way, I look for things that are out of place. Everything should have a home, so I move things closer or back to their homes. If I don't directly return them on the way, I pile them closer to their homes. For example, I have a small table near the hallway to my bedroom. I pile things that belong in the bedroom on the small table, and the next time I go to the bedroom, I take those things with me. This way, I do not go out of my way to tidy up. I do it incrementally. It is a quick and gamified version of tidying. How Long Does It Take To Read Atomic Habits, And What Is The Price? I don’t know how fast you read; I am more of an audiobook listener. The audiobook is 5 hours and 35 minutes . The author, James Clear, reads it. It’s good quality. The audiobook is, at the moment, AUD 18.99, or a credit if you’re a member of Audible. The credit works out to be cheaper. Buy Audible Audiobook The book summary is 32 minutes . It only cost me AUD 3.45, which is a steal. The book summary is read by Ideabrew Studios. I always recommend listening to the sample before you purchase an audiobook. This is a good option if you want to save time and money. Buy Book Summary Other purchase options: If you would rather it on Kindle , it is AUD 18.99 Hardcovers start at over AUD 45 and paperback at AUD 20 When Was Atomic Habits Published? James Clear wrote Atomic Habits, first published on October 16, 2018. All the information is still relevant. I wouldn’t consider it an ‘old’ book. Conclusion: Atomic Habits Review Yes, people should read Atomic Habits. Atomic Habits is a common sense self-help book. It will help you to change your trajectory or course correct. To achieve your goals, you will need to do more than read the book; you will need to take action. Small actions snowball and the most challenging part is starting. So please don’t wait, read it and start now.

Discover the Amazing Avocado! Every year on July 31st, we get to celebrate National Avocado Day! This special day is all about enjoying the wonderful avocado. Whether you love it as guacamole, mashed on toast, or even straight out of the skin with a spoon, this superfood has something for everyone. Let’s explore why avocados are so amazing and how you can make the most of this tasty day. To get the colouring page, go to the bottom of the page and download a printable quality Canva PDF. Or click on the image (the quality isn't as good). Why Avocados Are Super Avocados are often called a superfood because they are packed with nutrients. Here’s why they’re so special: Healthy Fats: Avocados are full of healthy fats. Unlike the fats in junk food, the fat in avocados is good for you. It’s called monounsaturated fat, which helps keep your heart healthy. Vitamins and Minerals: Avocados are loaded with vitamins, especially vitamin E, which is great for your skin and helps repair your cells. They’re also high in potassium, which is good for your muscles and heart. Omega-3: These fats help keep your brain and eyes in top shape. Fibre: With lots of fibre, avocados help with digestion and keep you feeling full longer. The Hass Avocado Most avocados you see in the store are Hass avocados. They have a rich, creamy texture that’s perfect for making guacamole or spreading on toast. Did you know that Hass avocados originally came from California? That’s why California is known for its avocado production. How to Celebrate National Avocado Day Here are some fun and delicious ways to celebrate National Avocado Day on July 31st: Make Guacamole: Grab a few avocados, some lime juice, cilantro, jalapeño, red onion, and a big bag of tortilla chips. Mix everything together for a tasty guac that’s perfect for dipping or adding to your favourite burrito. Try a New Recipe: Ever had avocado in a smoothie? Or maybe baked into a dessert? Give it a try! Avocados are super versatile and can be used in so many different dishes. Host an Avocado Party: Invite some friends over and have an avocado-themed get-together. Make different avocado dishes and enjoy them together. Sharing food always makes it taste better! Learn About Avocados: Take a moment to read up on the history of avocados, their health benefits, and how they grow. You’ll find out why they’re such a beloved fruit. Fun Facts About Avocados Avocado Consumption: Avocados are loved all around the world. In the United States alone, millions of avocados are eaten every year, especially during avocado season. Avo and Guac Lovers: Avocados aren’t just for guacamole. They’re great in salads, sandwiches, and even on their own with a squeeze of lemon juice. Health Benefits: Eating avocados can help with insulin resistance and provide nutrients that keep your eyes and heart healthy. Make Avocados Part of Your Day Celebrating National Avocado Day is a perfect excuse to enjoy this fantastic fruit. Whether you’ve been a fan for years or you’re just starting to appreciate avocados, there’s always something new and delicious to try. So, mark July 31st on your calendar and get ready to dive into the world of avocados. Whether it’s mashed avocado on toast or a bowl of fresh guacamole, there’s no wrong way to celebrate this wonderful day. And don’t forget to share your avocado creations with friends and family – good food is even better when shared!