The Health Benefits of Calories in Grapes

Grapes are highly nutritional and should be included in your diet. Eat as a snack, in salads or wine, get the value and health benefits of calories in grapes.

Calories in Grapes
Calories in Grapes

Grapes are a very tasty treat to have at any time of the day. If you are on a low-calorie diet then you are probably keen to know the nutritional value of the fruit. We are going to look at the health benefits of calories in grapes and why it should be eaten regularly.

People consume grapes in many different forms such as the whole fruit or in wine as grapes are used to make so many different types of wine. Grapes are also great as they come in different flavors from sour grapes to sweet ones.

Nutritional value of grapes

There is a lot of sugar and carbohydrate content in grapes which is something that anyone who is on a low carbohydrate diet must take into consideration. One grape is known to contain about 1 gram of carbohydrate which demands that you limit the quantity of grapes you eat to about 15 grapes, medium sized.

However, grapes are a great source of vitamin C which helps to repair worn out body tissues as well as increasing your body’s immunity. B-vitamins in grapes help with regulating metabolism as well as strengthening nails and hair.

Vitamin K which is very important in helping to keep bones strong and also helps your blood to clot in the event that you are bleeding.

What are the health benefits of grapes?

The following are just some of the health benefits that you get from consuming grapes:

benefits of grapes
benefits of grapes
  • They reduce your risk of getting cancer

Grapes contain a number of antioxidants and one of them is polyphenols which has the properties of an antioxidant and anti-inflammatory. Resveratrol is a polyphenol that is found in grapes skins and it acts as an anti-inflammatory.

Studies have shown that resveratrol helps to slow down the growth of tumors or even prevent tumor growth in certain areas of the body such as stomach, liver, lymph, skin, and colon and even prevent leukemia.

Taking red wine in moderation can also help prevent cancer as it has been proven to contain resveratrol. Women are advised to take one glass of red wine per day while men should drink only two glasses in a day.

  • Grapes help to maintain healthy blood pressure levels

Grapes contain a lot of potassium which helps to reduce the negative effects brought about by consuming too much salt. As you well know by now, salt is one of the factors that increase your blood pressure and thus the potassium in the grapes will ensure that your blood pressure remains normal.

The fiber in the grapes is also great at ensuring that your heart remains healthy and thus prevent an increase in blood pressure.

  • They keep your heart healthy

Studies have proven that resveratrol and quercetin contained in grapes help prevent atherosclerosis and it also prevents damage to the heart caused by cholesterol. Take care of your heart with grapes and live an active, long and healthy life.

  • They help prevent constipation

Grapes are high in fiber which helps in preventing constipation. Grapes also help to keep your body hydrated which is also very important in maintaining healthy bowel movement.

  • Helps prevent Type II diabetes

Eating grapefruits helps to prevent adults from getting Type II diabetes. This is because they contain high fibers, vitamins, and minerals which help you satisfy your sweet tooth in a much healthier way. Please, ensure that you consume a moderate amount of grapes as they contain a lot of sugar.

  • They help reduce allergy symptoms

The resveratrol and quercetin contained in grapes have anti-inflammatory properties which enable them to reduce the effect of allergy symptoms. They alleviate symptoms such as watery eyes, hives, and runny nose.

  • It is used in acne treatment

Studies have shown that grapes can be used as a topical treatment of acne when used together with benzoyl peroxide.

Drinking red wine has also been shown to help keep your skin looking younger and more vibrant.

  • Keeping your eyes healthy

The lutein and zeaxanthin contained in grapes help maintain the health of your eyes. These antioxidants are said to have the ability to neutralize free radicals which can cause damage or stress to the retina of your eyes. They also help prevent the formation of cataracts.

Resveratrol helps to protect you from getting a number of different eye problems such as glaucoma, macular degeneration related to aging, cataracts etc.


It is clear that grapes have very many benefits to one’s health. The calories in grapes make it necessary for you to limit the number of grapes you consume in a day.

The sugar and carbohydrate content in grapes is really high especially if you are on a low carbohydrate diet and thus you should take half a cup of grapes a day so as to gain the most benefits from these fruits.

Grapes have anti-inflammatory properties which help to keep your blood pressure normal as well as reducing allergic reactions. This is very important in ensuring that you get sufficient quality sleep during the night. High blood pressure and allergic symptoms are known causes of insomnia and getting rid of them will help you sleep better.

Red wine is another form in which grapes come in and can help the person consuming with losing weight because it is rich in antioxidants. Drinking red wine is also good for the skin but like any alcoholic drink, must be in moderation otherwise it can cause health problems and make sleeping disorders worse.

You can consume grapes on a daily basis by adding them to your diet either slicing them and adding to your salad or making fruit cocktails that contain grapes and any other fruits you like for example strawberries and peaches.

I hope you will include grapes in your diet so that you may enjoy the great nutritional benefits of grapes.

The Benefits Of Working Out Before Bed

Exercise is a means through which humans exert themselves to keep fit. With our busy lives because of work and many other things we have to do, getting time to exercise can be a difficult affair. How about working out before bed?

Most people have suffered chronic diseases due to a sedentary lifestyle; intentional and targeted exercises have been one of the solutions developed to keep us healthy.

Getting in some exercise before retiring to bed is an option which works for the not so early birds who generally have more energy in the late afternoon and early evening periods.

What are the preferred types of exercises before bed?

There are so many types of exercises that can be incorporated into your daily workout routine. Some examples are kickboxing, jogging, running, swimming, cross-fit, yoga, HIIT, and weightlifting just to name a few.

The recommended exercises can be categorized into strength training and cardio training workouts. Strength training focuses on building muscle size and strength by employing the use of resistance equipment such as barbell and dumbbell weights. Cardio involves high repetitions and sets of exercises that are practiced for longer periods of time such as jogging for a marathon.

Types of exercises before bed
Types of exercises before bed

The different types of exercises are ideally made to suit your preferences and your fitness goals. For instance a middle-aged mad will gain much more from strength training as opposed to an overweight teenager who does cardio to slim down.

What are the benefits of working out before bed?

Exercise not only improves your physical health but your mental health as well. It acts as a stress reliever to help you cope with pent up frustrations you might be facing at the workplace. The endorphins released after a rigorous workout helps you to cope with stress better. Yoga could be the best known exercise that works by connecting the mind and the body through meditation.

Yoga dissipates muscle and joint tension leading up to more relaxed sleep. The cat-cow, child pose, and downward-dog poses do wonders to relieve soreness and stiffness.

Most early birds will swarm the gym during the morning hours making it almost impossible to maneuver the rooms and get access to equipment. Well, you can get away from all this human traffic by frequenting the gym during the evening. There is more privacy and more time to use all the fancy gadgets you need for your workout regimen. It will also guarantee you one on one contact with your personal trainer.

General exercise will raise your body’s metabolism during the duration of activity.  This enables you to burn more calories than while you are at rest. High intensity interval training (HIIT) is a great way to burn calories post workout. It involves alternating between high impact exercising like sprinting for 2 minutes then jogging for another 2 minutes for 40 minutes in total. Doing these kinds of exercises will have the same effect on your fitness regardless of the time.

Raise your body’s metabolism
Raise your body’s metabolism

Studies have shown that increased activity before bed can actually raise cortisol and adrenalin in your blood making it harder to sleep. However more extensive research has shown that evening weightlifting in particular will put you to sleep faster. You will also experience deeper sleep as opposed to someone who did the same workout in the morning.

Doing an exercise before going to bed will keep you motivated to stay healthy. It will increase your productivity and alertness. This will prevent you from giving into midnight snacks and treats that may add inches to your waistline in the long run.

Hitting the gym in the afternoon or evening will expose you to a friendlier chattier bunch of gym mates. On average, morning gym rats are always in a rush to exercise and get to school or work with minimal interruptions.

However, evening gym goers are more laid back and more interested to engage you in conversations about their day. So, if you are looking for a more stimulating gym experience, try the evening classes and you just might make a new friend.

When is the best workout time?

It is important to note when your body seems to have the most energy. This is known as your body’s peak-time. It is characterized by warm muscles, tolerance to physical discomfort and optimal lung performance which is typically during the late afternoon or early evening periods. If this describes you, it would be best for you to exercise between 2 and 6p.m describes Phyllis Zee MD. of Northwestern University. You can improve your sleep by giving your body 3 hours to cool off before bed.

If you feel as though your energy levels are fairly constant during the entire day please don’t constrict yourself to one workout schedule. Try to shake things up by experimenting on different times to see what works best for your body.

Keep in mind that whatever time you ultimately choose will not affect the amount of calories burned. It boils down to your dedication and consistency if you want to see results.

When it comes to starting a new exercise routine, make sure to do the scheduling and planning that works for you. Remember that a little exercise goes a long way, no matter when you choose to allocate the time. At the end of the day, the kind of exercises that you perform should be geared to meeting a certain end goal. Although a personal trainer and gym friends will support you along the way, you should be your own cheerleader.

In summary, working out before going to bed is a great idea. It has been proven to have several benefits, oftentimes surpassing the usual morning workouts. It has been shown to alleviate tress, improve moods and keep us healthy and fit. It works best for today’s fast-paced world that is forever changing and advancing. When accompanied with the right diet and mentality, working out before bed can be the magic bullet for your fitness and health goals.

7 Top Negative Effects of Coffee

Coffee is undoubtedly the most consumed beverage by many- it is the wake-up fix for most of us to warm us up and get us ready for the day. However, this much-beloved beverage has some downsides and, in this article, we shall explore the negative effects of coffee.

Most of us consume this delicious brew which was discovered by a goat herdsman in Ethiopia circa the 13th century after he noticed that his goats became hyperactive after eating the berries of the coffee tree. From there, it made its way to the Arab world, to Rome and later on to Brazil where mass growing, production, and popularity with the general public began.

Coffee is not an ominous drink; however, it has been proven to be addictive and if not consumed in moderation and or within a certain regime, can be a source of problems like insomnia and may be unhealthy for people with certain health conditions.

Effects of drinking coffee
Effects of drinking coffee

1. Acrylamide

Acrylamide is a potentially carcinogenic (cancer-causing) chemical, a result of the coffee roasting process; the darker the coffee is roasted, the higher the levels of acrylamide created. Research and studies in the US, on coffee, have shown it be a major source of this dangerous chemical.

2. Acid reflux and Heartburn

What does coffee have to do with heartburn, you may ask.
Well, coffee relaxes the lower esophageal sphincter, which is the muscle responsible for keeping what you swallow from coming back up. For the lower esophageal sphincter muscle to work properly, it should be tightly shut after eating to prevent stomach contents from coming back into the esophagus and burning the delicate lining with the hydrochloric acid saturated content.
When you vomit or have a regurgitation of food, the unpleasant burning sensation resulting is caused by the hydrochloric acid in the food being digested.
This problem has even been diagnosed in some people who drink decaf regularly leading researchers to think that other compounds in coffee also contribute to heartburn problems.

3. Hydrochloric Acid

Hydrochloric acid is should only be produced by your body to digesting meals. When you drink coffee before you eat a meal, it triggers the production of the acid, essentially on an empty stomach, with no food to digest.
If this happens at a high frequency, and because the body doesn’t have an unlimited supply of daily hydrochloric acid, there will be a deficiency of the acid production to help digest food when you eat a large meal.

Drink coffee before you eat
Drink coffee before you eat

Deficiency of hydrochloric acid especially affects the breaking down of protein foods, the semi-digested or undigested proteins can easily make their way to the small intestines, which will result in problems like bloating, diverticulitis, gas, irritable bowel syndrome or colon cancer.

4. Laxative

Coffee is not only apt for getting your system going in the morning- it is also an effective laxative for those with a problem relieving themselves. Coffee stimulates the process of peristalsis, which is the process responsible for your trips to the bathroom.
The problem with this is that, by stimulating peristalsis, coffee also boosts gastric emptying which means that stomach contents are passed quicker than normal into the small intestines before the ingested food is properly broken down. Using coffee as a laxative triggers peristalsis prematurely.

Partially digested food makes it much more difficult for the body to absorb the much-needed nutrients from the food, and it increases the possibility of irritation and inflammation of the gastrointestinal tract. It makes the whole reason for eating useless if you will not benefit from the nutrients in the food.

5. Mineral Absorption

Those who drink a lot of coffee will have a hard time getting the right minerals and nutrients because coffee affects the absorption of minerals and nutrients in the stomach. Additionally, because of its effects as a diuretic, coffee hinders the kidney’s ability to retain minerals like calcium, magnesium, and zinc.
Your body needs to absorb as many healthy minerals as possible, but coffee acts counter to this by preventing the absorption of minerals like magnesium which can lead to serious health issues. Magnesium is important for bowel movement regularity.
Interference with the absorption of minerals especially magnesium, like coffee has been shown to do, is worrying because it is essential for maintaining good bowel balance.

6. Stress and Tension

Coffee is good for injecting your system with extra stamina and alertness, which is great but not healthy for the long term because it also leads to extra stress and tension which is not very obvious.
Constant alertness is not good for your health; the mind and body should be allowed to relax and rest which can never be achieved if you fuel your body with coffee.

Make no acid digestion meal
Make no acid digestion meal

Coffee stimulates the release of the stress hormones epinephrine, cortisol, and norepinephrine, which elevate the body’s blood pressure, heart rate, and tension levels.

7. Ulcers

Many of the chemical constituents of coffee like caffeine and acids in coffee can irritate the stomach and the lining of the small intestine. This is problematic for people suffering from ulcers, gastritis, irritable bowel syndrome, and Crohn’s disease and such people are advised by doctors to keep away from coffee completely.
The coffee acid effect of weakening the stomach and intestinal lining contributes to ulcers by making it easier for Helicobacter pylori bacteria which causes ulcers, to thrive. It prepares an optimal environment for the development of stomach ulcers.
Irritation of small intestine lining by coffee is thought to be a contributor to abdominal spasms, cramps, and excretion problems such alternating between constipation and diarrhea. This is known as irritable bowel syndrome (IBS) which has been diagnosed in more people being diagnosed with this problem.


It is possible that you have not heard of all or some of these side effects of coffee, especially for the heavy drinkers. The most important thing now is to interrogate your coffee habit and find ways of making it healthier- reducing intake or opting for healthy alternatives is the way to go.

10 Sleep Tips for Traveling with Children

Traveling with children can be a fun and rewarding experience. You get to take the chance to show them things they have never seen and watch their eyes fill up with wonder.

You get to watch as they try new foods, meet new people and gain experiences that will stay with them for a lifetime. Sounds like a lot of fun, doesn’t it?

Most of the time, it is a blast. However, there is one area that can sour your entire travel experience, sleeping.

Most children like consistency. They do best when they are tucked into their beds, perhaps with a favorite stuffed animal and are sleeping on a consistent schedule. Therefore, travel can really upset their routine.

However, this upset does not mean that you can’t travel with your children. You simply need a few tips to make things smoother.

In this article, we will give you eleven such tips, ensuring that both you and your children can sleep peacefully.

1) Be Well-Rested

Babies and children can accrue sleep debt very quickly. For that reason, it is important to make sure your kiddos are well-rested before you begin your journey.

The first thing is to rest well
The first thing is to rest well

Those children who are well-rested tend to adapt far more easily to losing a bit of sleep here and their than their non-rested counterparts.

2) Plan Around Sleep

Most children are excited or stimulated by travel of any kind. For that reason, it is important to plan your departure and arrival times around their naps.

If your little one happens to nap in the morning, leave after that morning nap and not before. Always try to arrive at your destination by their typical bedtime. Naps on the road are always less restorative.

If the child’s nap was shorter than normal, plan for an earlier bedtime.

 3) Think Ahead

Going from their own bedroom to being crammed into a room with you can be difficult for everyone involved, not just the children. For that reason, a little planning can save your sanity.

If you are intending to stay in a hotel, splurging on a suite can be a good idea. That way, you can have more living space.

You can even save on food costs if you have a kitchenette. You can store your own milk and snacks which has the bonus benefit of making feeding your children more convenient.

Plan your departure
Plan your departure

However, sometimes you will wind up in one room. Rearrange the furniture, and hang a sheet from the ceiling to create a physical separation between you and the children.

A small crib or portable camping bed can be either brought from home or provided by the hotel. Tuck this into a bathroom, hallway or open closet, and your child can have a great sleep without winding up in your bed.

If the child does wind up in your bed, remind them that it is only a temporary arrangement and normal sleeping patterns will resume when you’re back home. Make sure to remind them often of the sleep rules.

4) Pack a Portable Bed

Sometimes, you need to bring a bed with you. In these situations, it is best to pack a camping air mattress.

These mattresses deflate and fold flat, making them ideal for tucking into your luggage. They can then be inflated either in the car as you travel or once you reach your destination.

5) Practice Makes Perfect

If you intend on bringing a portable bed or air mattress, let your child sleep on it for a few nights before the trip. That way, they will become familiar with the feel of it.

They will also likely think this is very exciting. After all, it isn’t every day you get to sleep on a portable mattress.

It’s also a great idea to talk to them about the plans that concern them. This way, they know what to expect, and melt-downs are less likely.

6) Sleep Accessories

There are a few essentials you need to pack beyond just the mattress. For example, packing your own sheets can go a long way in transitioning your child to a nice night’s sleep.

Children need familiarity, and the patterns, feels and smell can help them transition more smoothly.

Another thing that is necessary to bring is a few portable stuffed animals or security blankets. Whatever it is that your child won’t sleep without.

Bring anything that is neccesary
Bring anything that is neccesary

Though the temptation may be to pack all the toys ever, that’s not a good idea. Stick with just two or three.

A stroller can also be useful, even for children that can walk fine on their own. Pushing a stroller carrying a sleepy toddler is much easier than giving shoulder rides through the airport.

7) Keep the Routine

When traveling with children, it’s important to keep the same routines you would at home. Babies and toddlers thrive on the consistency of a solid routine.

For that reason, it’s important to make sure that your child’s meals are served at the same time each day and that they don’t sleep in. Sleeping in can throw off the rest of the day and lead to a sleepless toddler that night.

 8) Youngest First

If you have two or more kids, and they have to share a room on vacation, try putting the youngest child to bed first. That way, you avoid any late-night rough-housing between your children.

Once the youngest child has been asleep for twenty or thirty minutes, you can send the oldest up to bed. Make sure to explain to them, however, that staying up late is a privilege, not a right.

 9) Avoid the Sugar

It’s natural to want to indulge a bit when traveling. However, you should try to avoid sugar before naps or bedtime. Sugar can make your children excited, and ensure they have trouble sleeping.

10) Patience is a Virtue

When you are a parent, you likely know that patience is necessary. This rule does not change while you are on vacation.

It is likely that your children will act out or have temper tantrums while traveling. Remind yourself that they are only acting out because their routine has been shaken up.

However, being angry with the children will not help in this situation. Be patient and gentle with them, and it will make the whole situation a lot more smooth.


Despite popular beliefs, traveling with your kids doesn’t have to be a disaster of kicking, screaming and nightly melt-downs.

Instead, you can have children who go to sleep on time and wake up refreshed and excited for each new adventure.

Remember, patience and routine are key. Planning ahead will also ensure that things go as smoothly as they possibly can.

It is also important to make sure you have the proper sleep accessories, such as sheets from home, favorite stuffed animals and dolls, and perhaps even a white noise app to block out sounds that are unavoidable.

Finally, remember to pack your best inflatable bed. That way, your child can sleep anywhere you happen to be.

Vacations don’t have to be a stressful mess. If you follow the tips in this article, your child will have a wonderful time, and transition properly back to home life.