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Science Says We Have Been Eating Kiwi The Wrong Way

Science Says We Have Been Eating Kiwi The Wrong Way

Most people just eat the flesh of kiwi, but recent investigation has suggested that the skin should be eaten too, as it gives access to more vitamins and nutrients than the inside. It’s just that the skin is covered in a very fine fuzz and has a more bitter taste, that may be uncomfortable or unpleasant to eat. However, there are methods and options to eliminate this problem. In fact, the bitterness of the skin complements the sweetness of the flesh perfectly and with easy preparation, the entire fruit can be consumed.

What are the benefits of eating kiwi skin?

It regulates hormones, blood pressure and vascular function

Potassium can regulate hormones, blood pressure and vascular function to name just a few benefits. It is also found in kiwi, especially the skin.

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It has anti-allergy, anti-cancer and anti-inflammatory properties

Kiwi is high in flavonoids, which have anti-allergy, anti-cancer and anti-inflammatory properties. Flavonoids are chemicals found in fruit and vegetables that cause the vivid colors. They are also  beneficial to the immune system and are also powerful antioxidants.

It can enhance cardiovascular health

Kiwi is rich in Alfa-Linoleic acid and Omega-3 essential fatty acid, which can enhance cardiovascular health.

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It is rich in vitamins A, C and E

Vitamin A promotes growth and development, it boosts immunity and improves vision. Vitamin C is imperative for wound healing and the prevention of capillary bleeding; its deficiency is the primary cause of Scurvy. It is also an antioxidant. Another antioxidant is Vitamin E. It protects cell membranes and aids neurological function.

How to eat the skin

The easiest and most pleasant way to consume the kiwi skin for added health benefits is to gently rub the unpleasant fuzz off with a cloth. Dirt and other pollutants such as pesticides can get caught in the tiny hairs so it is important to wash the fruit properly if you plan to consume it. An easy and effective way to do this is to add some white vinegar to water and soak the fruit for a few minutes before rinsing thoroughly.

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Kiwi is also great for blending. These days with the popularity of super juices and blending machines, you can pop an entire kiwi or several in with either an abundance of other ingredients or on their own and blend away. You could add some honey or pure maple syrup to sweeten it a little and drink your kiwi.

Another way to consume the entire kiwi is to cook with it. Squeezed and sliced, it tenderizes meat and can also be crushed or blended before being added to mixtures to make muffins and cakes.

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Featured photo credit: Unscharfe Kiwi./Andreas Dantz via flickr.com

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Diane Koopman

Writer, Author, Novelist, Self-Publisher

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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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