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Curly Nikki

KinkyShea’s Health and Fitness Tip of the Week

By January 27th, 202111 Comments

KinkyShea's Health and Fitness Tip of the Week

Super Food of the Week: Bananas

Prepackaged in their own yellow jackets with a sweet yet firm and creamy flesh bananas are available for harvest throughout the year. The banana plant can grow as tall as 26 feet or as short as 10 feet and they belong to the same family as the Lilly and the Orchid. Bananas are a favorite food for everyone from infants to elders. Sports enthusiasts appreciate the potassium-power provided by this high energy fruit yet non sports enthusiasts can also appreciate the benefits that come from the consumption of bananas. Bananas are a very good source of vitamins B6 and C, as well as a good source of potassium, dietary fiber and manganese, which are beneficial to hair and body.

Bananas have a long-standing reputation for their antacid effects that protect against stomach ulcers and ulcer damage. This works in two ways. In one way, substances in bananas help activate the cells that compose the stomach lining, producing a thicker protective mucus barrier against stomach acids. Second, other compounds in bananas called protease inhibitors help to eliminate bacteria in the stomach that have been identified as a primary cause of stomach ulcers. Keeping in theme with the digestive system, bananas are a smart move if you suffer from elimination problems thanks to a soluble fiber that can help normalize movement though the digestive track and ease constipation.

Want stronger bones? Have a banana! Frequent consumption of banana can help improve your body’s ability to absorb calcium. Bananas are a very rich source of a compound called prebiotic. This beneficial bacteria produce vitamins and digestive enzymes that improve your body’s ability to absorb nutrients, plus protects against unwanted and problematic microorganisms.

Bananas also help to promote kidney health and offer protection against kidney cancer. Bananas and many root vegetables contain high amounts of antioxidant phenolic compounds. This particular mixture of compounds have been found to be particularly helpful in protecting kidney function. Research published in the International Journal of Cancer showed that eating more than 75 servings of fruits and vegetables per month (which translates to about 2.5 servings per day) could cut risk of kidney cancer in women by 40%. The women that participated in this research who ate bananas cut their risk of developing kidney cancer in half.

Bananas not only nourishes your body and hair from the inside but it can also nourish your hair and skin from the outside as well. Some ladies have used pureed bananas as a facial masks, applying the antioxidant benefits directly to skin. Some curlies have had success with homemade hair masks/ conditioners that feature bananas. Some of the more reported effects are softer, moisturized and more manageable hair. Some have mixed pureed bananas (raw bananas or baby food to make rinsing easier) with honey, coconut milk, or yogurt. You can find plenty of Y-tube videos with different recipes for these conditioners. Just make sure you have a very good blender!

Fit Tip of the Week:

Adding the Pounds

Yes, you actually did read that correctly. It may sound hard to believe, but there are some people who are looking to actually gain weight. They want to, and in some cases, may need to gain weight. Most people spend much of their lives figuring out way to shed extra pounds and the concept of being underweight may be a bit difficult to comprehend. However, should you happen to find yourself in the small population that has tried everything they can to actually gain weight, you know that it can be just as difficult for underweight people to add pounds as it is for overweight individuals to take the pounds off.

So naturally, the next question is: “Who needs to GAIN weight?” The answer would be those individuals who are described as being underweight. The term underweight is actually used to describe two kinds of people: those whose weight is considered below normal, but are still healthy and those whose low weights are cause for significant healthy concerns. The individuals in the former category may range from young football players to older adults living ordinary lives. These people usually have a genetic predisposition to thinness and it is important to keep this mind when using strategies for weight gain. They won’t be able to change their physiology, but they may be able to actually enhance it. The latter group of individuals is at a higher risk for respiratory diseases, tuberculosis, digestive disorders, and some cancers. Women who are underweight are more likely to be come infertile or give birth to unhealthy babies. A consultation with a physician is highly recommended for underweight individuals before embarking on a program of weight gain.

A useful rule of thumb to safely gain 1 pound of body weight per week is to consume an extra 500 calories per day above the amount that would normally be consumed. This number will vary from person to person. It is best to stick with high-carbohydrate, low-fat diet that you modify to include larger quantities. Eating at fast food joints everyday sounds like an easy solution to gain weight, but it’s not a healthy solution. Also, protein powders and amino acid supplements are not necessary to gain weight (contrary to popular belief) if you eat the recommended amount of dietary protein, which is roughly about 15 to 20% of daily calories. This is much easier on your wallet. To be sure that you are sensibly increasing your caloric intake, you should meet with a registered dietitian who can guide you in planning your meals and safely gaining healthy weight.

Now, to make sure the extra calories you are eating don’t simply turn into pounds of fat, it is critical that you make strength training your primary form of exercise. Strength training will ensure that the extra weight you are gaining is the result of muscle growth and toning and avoid gaining only fat. Which is probably what you’re not looking for.

Until next week…

KinkySheaPT

11 Comments

  • Calotren says:

    Hi there, this is really an informative post and i like the theme of this blog. I always like to read fitness blogs and luckily got your blog post. Keep posting i wanna to become a daily follower of your blog post.

  • Anonymous says:

    Thank you for this article. I'm so tired of people criticizing me for being skinny and telling me that I need to gain weight. I've been trying for years and it just does not happen – I've weighed the same since high school and that was 10 years ago. And I’m not alone, I have an older cousin who at 5’5” weighs 100lbs and was only able to gain 10 lbs with both of her pregnancies. I do want healthy weight gain so in addition to increased calories, I run and lift weights but you'd be surprised by the looks I get from women in the gym who are trying to loose. This article means the world to me because so many people feel that it's ok to comment about those that are underweight yet, won't open their mouths to say anything to those that are overweight. I feel like the skinny girls need to unite! LOL

  • jria says:

    Great info, I love me some bananas , pineapples too!

  • MsCrystal says:

    Yayyyy! I had a banana this morning and one is on my desk now!

  • StaceyMarie says:

    Thanks so much for the weight GAIN info. I've been described as "skinny" all my life and have a tendency to look like an Afro-lollipop next to more full-figured women. I have a tight hourglass figure, but I'm 5'4" and 108 lbs. Basically, like some of the other posters, I've got a problem that others don't see as a problem. To them I say, try finding grown and sexy clothes, especially for work, when you don't have money to spend on tailoring. Keep the weight gain tips coming!!

  • Anonymous says:

    I'm So Glad You Realize There Are People Who Wants/Needs To Gain Weight . Like me . =]

  • Honey says:

    THANKK YOU for this article! I've been trying to gain weight for years, and I'm sick of reading articles on how to lose weight, when thats the last thing i wanna do lol

  • RoseofSharron says:

    I love bananas and have one everyday! The magnesium in them is also good for your heart if you experience heart palpitations or irregular heart beat.

  • Laleepop14 says:

    I am also one of those people trying to gain weight and it isnt easy at all..Just like trying to lose weight. The only time I gained weight was when I was pregnant(70 lbs)and I lost it by the time my daughter was 1 and was back to my pre-pregnancy weight. I have been wearing jeans from like 10 years ago that still fit.Good thing about staying the same size is I dotn have to buy new clothes that often..LOL. I loved the way I looked a month or so after I had her and would love to gain like 10-15 lbs…

  • Anonymous says:

    Taren916 on youtube is doing a weight gain challenge too.

  • NinaG says:

    Yay! I'm one of those ppl trying to gain weight and the information is so limited for women. I definitely wouldn't mind more tips KinkyShea! 🙂

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