MCT Oil Evercare

A healthy diet is essential for good health and nutrition❤
It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.
A healthy diet comprises a combination of different foods. These include:
Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
Legumes (lentils and beans).
Fruit and vegetables.
Foods from animal sources (meat, fish, eggs and milk).

During times of stress and uncertainty, it can be easy to fall into bad habits, neglecting already established healthy routines. Maintaining a healthy lifestyle supports your mind and body, making you better equipped to deal with the difficulties posed by the coronavirus pandemic.
Maintaining a healthy immune system is more important than ever. The below provides tips on how to sustain a healthy lifestyle at this time:
🟢Eat regularly and adopt a healthy balanced diet
Many people underestimate the importance of a good diet, but proper nutrition can help to improve your energy levels and your mental health. Making healthy choices wherever possible, such as eating a variety of fruit and vegetables regularly, will help with your overall nutrition. Although they are tempting, try to limit fatty and sugary foods; your body and mind will thank you for it in the long run.
🟢Preparation is key
When trying to create or maintain healthy habits, it’s wise to plan ahead. Life has changed a lot recently and it can be hard to balance everything – meal preparation can really help keep you on track.
As we spend more time at home it is easy to run out of inspiration and face the ‘what’s for dinner’ dilemma every evening. To keep things exciting and your healthy eating on track, try planning a few meals in advance or create a weekly menu. This could help you use up some of the ingredients already in your cupboards, and so limiting the time you spend at supermarkets.
🟢Stay hydrated
Most of the human body is made up of water, so it’s not surprising that staying hydrated is important. Studies show that drinking enough water not only helps you maintain a healthy weight, but a healthy body – helping you think more clearly, easing digestion and maintaining energy levels.
It is recommended we drink six to eight glasses of fluids every day. If you’re not a fan of water on its own, try adding some fresh lemon, ginger, cucumber or mint to add flavour – this is also great for digestion. It’s important to remember that although fruit and vegetable juices and smoothies contain nutrients, they are also high in sugar. You should only drink around 150ml of these a day.
🟢Sleep well
Sleep is often one of the first things to suffer when our routines change. Try to keep to regular sleep patterns to ensure you’re getting the recommended 7-9 hours a night.
Getting enough sleep improves your overall health and protects your mental wellbeing. Studies have shown that sleeping well can make you happier, improve your memory and help you maintain a healthy weight. A good night’s sleep can also boost your immune system.
Source from (Circle Health, 2021)

How can MCT Oil improve our lifestyle? 😍
1. Promotes weight loss
2. Instant source of energy that can also be used to fuel your brain and not stored as fats
3. May reduce lactate buildup in athletes and help use fat for energy
4. Could help manage Epilepsy, Alzheimer’s Disease and Autism
5. Contains powerful fatty acids that fight yeast and bacterial growth
6. Reduce risk factors for heart disease, such as weight and cholesterol
7. Control blood sugar levels and support diabetes management

14 Simple Ways to Stick to a Healthy Diet
Eating healthy can help you lose weight and have more energy.
It can also improve your mood and reduce your risk of disease.
Yet despite these benefits, maintaining a healthy diet and lifestyle can be challenging.
Here are 14 ways to stick to a healthy diet
🔴Start with realistic expectations
🔴Think about what really motivates you
🔴Keep unhealthy foods out of the house
🔴Don’t have an ‘all or nothing’ approach
🔴Carry healthy snacks
🔴Exercise and change diet at the same time
🔴Have a game plan before eating out
🔴Don’t let traveling derail you
🔴Practice mindful eating
🔴Track and monitor your progress
🔴Get a partner to join you
🔴Start the day with a high-protein breakfast
🔴Realize that it takes time to change your habits
🔴Figure out what works best for you
Breaking your habits and improving your diet is not easy.
However, several strategies can help you stick to your diet plans and lose weight.
These include mindful eating, keeping unhealthy snacks out of sight, carrying healthy snacks, and managing your expectations. Still, one of the keys to a successful diet is finding out what works for you in the long term.
If you’re trying to lose weight, some of the strategies above may give you a significant advantage

Dangers of Visceral Fat😱😱
Too much of any body fat is bad for your health. But compared to the fat that lies just underneath your skin (subcutaneous fat), the visceral kind is more likely to raise your risk for serious medical issues. Heart disease, Alzheimer’s, type 2 diabetes, stroke, and high cholesterol are some of the conditions that are strongly linked to too much fat in your trunk.
Researchers suspect that visceral fat makes more of certain proteins that inflame your body’s tissues and organs and narrow your blood vessels. That can make your blood pressure go up and cause other problems.
How to Measure It
There’s no way to know where and how much visceral fat is hidden in your body without expensive imaging tests. You’re unlikely to ever need those.
Waist size. This is an easy way to get a rough estimate. Wrap a tape measure around your waist over your belly button. (Don’t suck in your stomach!) In women, 35 inches or more is a sign of visceral fat. In men, it’s 40 inches. Warning: This is a crude tool, especially if you’re a very big person. And if you’re of Asian descent, the benchmark for visceral fat drops to 31.5 inches for women and 35.5 inches for men.
BMI. Body mass index is a formula for how much you weigh relative to your height. Online calculators can do the math for you. A BMI of 30 or higher is overweight. That could be a sign of visceral fat. If you’re Asian American, a BMI of 23 or higher could be a concern.

Maintaining a Healthy Lifestyle
Physical fitness is not the sole basis of being healthy; being healthy means being mentally and emotionally fit. Being healthy should be part of your overall lifestyle. Living a healthy lifestyle can help prevent chronic diseases and long-term illnesses. Feeling good about yourself and taking care of your health are important for your self-esteem and self-image. Maintain a healthy lifestyle by doing what is right for your body.

THE NEW NORMAL: HOW LIFE HAS CHANGED DUE TO COVID-19 (AND TIPS TO HELP YOU COPE)
By Emilita Cornain
1. ALLOW YOURSELF TO GRIEVE THE “OLD” NORMAL
It is very human to miss the old ways, and as with any change (at the best of times!) it’s easy to feel a sense of loss.
Throw in a pandemic, along with changes to routines and plans for the weeks and months ahead in 2020, and it’s more important than ever to acknowledge the challenges and difficulties that we face in light of COVID-19.
2. CREATE A NEW ROUTINE
Having a routine can help create some sense of normalcy during time of chaos, so get creative so that you can continue on in some way:
No longer able to go to the gym? Go online with home-based programs that can be done with little or no equipment.
Missing your ritual of a morning coffee to kick off a work day? Make your own at home (latte art optional), and be sure to enjoy it mindfully before checking your emails.
Unable to have regular brunch catch ups at your local with friends? Order takeaway and connect via Zoom.
3. JOURNAL YOUR EXPERIENCE
Writing about your experience – be it your thoughts, feelings, what you’ve done, anything! – can be quite therapeutic and a great chronicle to look back on long after COVID-19 has passed.
4. CREATE A SPACE INSIDE YOUR SPACE
With much of your life now happening between four walls, having a designated space at home to work or study (or to journal!) can help maintain boundaries between work and play.
5. STAY CONNECTED IN NEW WAYS
Social distancing does not mean social disconnecting (even if it feels easier to hibernate until this is all over). In the new normal you can still connect with family and friends - just in different ways!
6. CREATE AND FIND POCKETS OF JOY
The New Normal can be challenging at times, so celebrate anything that puts a smile on your face, large or small. Made a nice cup of tea this morning? Great! Walked your dog today? Awesome! Saw a funny meme on social media? Go ahead and chuckle!
7. GIVE YOURSELF A BREAK
You are allowed to take things one moment at a time! We may not know what the next minute, or even the next hour, will bring.
8. STAY INFORMED BUT NOT ALARMED
As we adjust to our New Normal, it’s helpful to keep an eye on the news due to the changing COVID-19 landscape and the ongoing updates regarding what you are and aren’t allowed to do.
Last but not least be gentle and be kind to yourself . Give yourself the space and time to grieve, to celebrate, and to feel every emotion in between, during this challenging time. We are living in a situation that never happened before (at least in our lifetime), and it is impacting each and every one of us in a unique way.

No Gym Required: How to Get Fit at Home
You want to get fit. But you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.
That leaves working out at home. But can you really get a great workout without leaving the house?
Absolutely!
The 5 Elements of Fitness
According to Steele, an effective fitness program has five components, all of which you can do at home:
❗A warmup.
❗A cardiovascular (aerobic) workout.
❗Resistance (strength-building) exercises.
❗Flexibility moves.
❗A cooldown
But you can also boost the results by 50% with MCT Oil 🥰

Risks and dangers of carrying visceral fat
Health risks of carrying excess visceral fat include:
❗heart attacks
❗heart disease
❗type 2 diabetes
❗raised blood pressure
❗stroke
❗breast and colorectal cancer
❗Alzheimer’s disease
High levels of visceral fat can result in increased insulin resistance😨

✨How Too Much Stress Can Cause Weight Gain (and What to Do About It)✨
The question of whether excess amounts of cortisol can lead to weight gain is essentially the same as asking if too much stress can cause you to put on unwanted pounds. The answer in both cases is yes.

Cortisol — a natural stress hormone — is responsible for regulating your metabolism, so it’s important to follow common wellness guidelines to lower it. From finding time for relaxation to improving your diet and exercise, you can ensure that you control your cortisol and not the other way around.

What Is Cortisol?
Cortisol is a hormone naturally produced by your body. Created by the adrenal glands located on your kidneys, cortisol is released when you’re under stress. This sends your body into fight-or-flight mode, temporarily pausing regular bodily functions and slowing your metabolism. While this hormone is essential to survival, it can become harmful in excess amounts.

Cortisol Can Lead to Weight Gain
Cortisol stimulates your fat and carbohydrate metabolism, creating a surge of energy in your body. While this process is essential for survival situations, it also increases your appetite. Additionally, elevated cortisol levels can cause cravings for sweet, fatty and salty foods. This means you’re more likely to indulge in french fries and a milkshake than you are a well-balanced meal.

An excess of cortisol also can lead your body to produce less testosterone. This may cause a decrease in muscle mass, as well as slow down how many calories your body burns.

Why This Slow Down Can Be Harmful ??
Because your metabolism is responsible for converting food into energy, a change in how this system works can cause potential problems.

As outlined by the American Psychological Association, these issues include:
Weight gain
Fatigue
Depression
Health complications, such as high blood pressure or type 2 diabetes
Reduced effectiveness of the immune system

Furthermore, the weight that people gain as a result from a spike in cortisol is often around the abdomen. Fat accumulated around the waist area is attributed to the development of cardiovascular disease, earning it the nickname of “toxic fat.”