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8 Benefits of Garlic That Will Surprise You (+Healthy Recipes)

8 Benefits of Garlic That Will Surprise You (+Healthy Recipes)

Garlic, lovingly known as stinking rose, is a very popular ingredient in Latino-American, Mediterranean, Asian, African and European cuisines. Cousin of onions and leeks, it has been part of humanity’s lives for over 7,000+ years, being used for both medicinal and culinary purposes. What is know about garlic, aside the fact it is a very efficient repellent of vampires, is that it is as helpful as it is delicious. Allium sativum, scientific name of garlic, has several benefits which are to be taken into consideration next time you go grocery shopping.

Health benefits of garlic:

1. It is highly nutritious

Garlic contains nutrients such as:

  • Manganese: 23% of the RDA.
  • Vitamin B6: 17% of the RDA.
  • Vitamin C: 15% of the RDA.
  • Selenium: 6% of the RDA.
  • Fiber: 1 gram.
  • Decent amounts of Calcium, Copper, Potassium, Phosphorus, Iron and Vitamin B1.

And most importantly, garlic has very low calories.

2. It can combat common cold

To include garlic, or even supplementation, can even help to prevent illnesses like flu and common cold by strengthening the immune system. If you prefer to try this, then mince a clove of garlic and added to your tea next time you get a cold. Add a few drops of honey or lemon if the garlic alone is too strong for you and take notes on how your body responds.

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3. It can reduce blood pressure

Studies have proved that including a high dose of garlic, or -again- supplementation, helps improved the high blood levels (hypertension). The recommended amount would be about four cloves a day.

4. It reduces cholesterol levels and the risk of heart diseases

The supplementation seems to have a positive reaction in reducing total and LDL cholesterol. However, a valid point to include here, HDL cholesterol and triglycerides do not seem affected by garlic’s properties.

5. It helps fight Alzheimer’s and dementia…

…by protecting brain cell’s damage and aging with the antioxidants it contains.

6. It may help you live longer

Effects on longevity are basically impossible to measure in humans but if garlic helps lower blood pressure, protects the heart and brain from sickness and damage, along with strengthening the immune system and the overall body with different vitamins and minerals, it would make sense to say that it helps you live a little longer, right?

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7. It improves your performance in sports

Back in Rome and Greece, garlic was given to both athletes and soldiers to enhance productivity. Egyptians would also give it to enhance productivity and performance, but to their labourers instead. Recent studies have shown this is true, but it is more noticeable in performers with heart diseases.

8. It helps detoxify the body

Sulfur compounds in high quantities of garlic have shown signs of protecting organs against heavy metal toxicity. And it even helped reduced symptoms like high blood pressure and headaches.

In conclusion, garlic is one of those things most homes should have at least in small quantities, but of course not even this magical plant is perfect. It is not recommended to be eaten in very large quantities, as it can give bad breath (two words: garlic bread) and it can also affect your body odor. And please, also keep in mind some people can show signs of allergies, such as diarrhoea, rash (which can ironically be treated with garlic), fever, headaches and digestive track irritation. So the important thing here is to pay close attention to your body and act accordingly.

Here are some recipes, for those interested in adding some spice to their lives at the expense of this delicious plant. Happy cooking!

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Old-school garlic bread

garlic-bread

    Sautéed Swiss chard with garlic and lemon

    sauteed-swiss-chard-with-garlic-and-lemon-940x560

      *recipe that works well with kale and also spinach

      Garlic shrimp with chiles de árbol

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      garlic-shrimp-with-chiles-de-arbol-940x560

        Roasted sweet potatoes with garlic and chile

        SWEET-POTATOES-940x560

          Green garlic and pea soup with whipped cream

          green-garlic-and-pea-soup-with-whipped-cream-940x560

            Bonus: the truth is garlic is so versatile you can add it to basically anything and, most the time, it’ll cause some improvement. My kitchen style is yet very young but my amateur recommendation is to shred a garlic head until you have a paste and then add that to different things until you find what you like best. Works great with chicken, salmon, pastas, salads and in case your store-bought (spinach or red-salsa) dip is a bit too bland for your taste, just add a few spoonfuls and mix well. The paste can be put on the fridge on a covered container and since garlic itself has a very long shelf life (whole 3-6 months, cloves 1-2 months), the paste can last you up to three months.

            Featured photo credit: spicyPXL via shutterstock.com

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            Milady Diaz Cabello

            hobbyist writer

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            Last Updated on September 18, 2020

            7 Simple Rules to Live by to Get in Shape in Two Weeks

            7 Simple Rules to Live by to Get in Shape in Two Weeks

            Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

            Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

            1. Exercise Daily

            It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

            If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

            Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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            If you’re a morning person, check out these morning exercises that will start your day off right.

            2. Duration Doesn’t Substitute for Intensity

            Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

            One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

            This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

            3. Acknowledge Your Limits

            Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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            Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

            Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

            4. Eat Healthy, Not Just Food That Looks Healthy

            Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

            The basic nutritional advice includes:

            • Eat unprocessed foods
            • Eat more veggies
            • Use meat as a side dish, not a main course
            • Eat whole grains, not refined grains[3]

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            Eat whole grains when you want to learn how to get in shape.

              5. Watch Out for Travel

              Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

              This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

              If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

              6. Start Slow

              Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

              If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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              7. Be Careful When Choosing a Workout Partner

              Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

              My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

              If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

              I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

              Final Thoughts

              Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

              Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

              More Tips on Getting in Shape

              Featured photo credit: Alexander Redl via unsplash.com

              Reference

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