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What’s not to love about nice cream? It’s so easy to make, the flavor combinations are endless, and even better — you don’t have to wait for HOURS before digging in.

This Cookies & Creamy Cacao Crunch Nice Cream is no exception — all it takes is a handful of ingredients that you probably already have on hand, a scoop of Cookies & Creamy Shakeology, and 10 minutes.

Cookies & Creamy Shakeology

Creamy and velvety with decadent chocolate cookie flavor that tastes like your favorite superfood dessert.

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Check out these other Shakeology nice cream recipes below and get even more Shakeology recipes here!

Chocolate Shakeology Nice Cream

Coffee Crunch Nice Cream

Chocolate Peanut Butter Nice Cream

Green Tea Nice Cream

Print Cookies & Creamy Cacao Crunch Nice Cream

This delectable Shakeology nice cream recipe is just the dessert you’ve been looking for.

Course Dessert, Snack

Keyword Cookies & Creamy Shakeology

Prep Time 7 minutes

Cook Time 3 minutes

Total Time 10 minutes

Calories 297kcal

Ingredients

• ½ large banana, chopped, frozen
• 1 scoop Cookies & Creamy Shakeology
• 1 Tbsp. unsweetened almond milk
• ½ tsp. pure maple syrup
• ¼ tsp. pure vanilla extract
• 1 Tbsp. cacao nibs

Instructions

• Place banana, Shakeology, almond milk, maple syrup, and extract in a food processor (or high-powered blender); cover. Pulse for 2 to 3 minutes, or until very smooth, scraping down sides as needed.
• Transfer to a serving bowl; garnish with cacao nibs. Serve immediately, or freeze in an airtight container for up to 1 month. If frozen, set out at room temperature for 15 minutes to soften before serving.

Notes

Fantastic Fiber (F), Gluten-Free (GF), No Dairy (ND), Protein Power (P), Quick ‘n’ Easy (QE), Vegan (V), Vegetarian (VG)The Nutrition Facts box below provides estimated nutritional information for this recipe.** Total Sugar 18 g, Added Sugar 8 g

Nutrition

Serving: 1serving | Calories: 297kcal | Carbohydrates: 37g | Protein: 17g | Fat: 8g | Saturated Fat: 4g | Sodium: 302mg | Fiber: 11g | Sugar: 18g

Container Equivalents
1 Purple
1 Red
3 tsp.

2B Mindset Plate It!This recipe makes a great breakfast.

The post Cookies & Creamy Cacao Crunch Nice Cream appeared first on BODi.

Noni Fruit: Nutritional Profile, Health Benefits and More Blog – HealthifyMe Blog – HealthifyMe – The definitive guide to weight loss, fitness and living a healthier life.

Noni fruit, scientifically known as Morinda citrifolia, is a tropical fruit native to Southeast Asia and the Pacific islands. It is also commonly referred to as “Indian mulberry.” Noni fruit has gained popularity for its use in traditional medicine across Southeast Asia and the Pacific islands. It has been utilized for centuries in these regions for its potential health benefits and is commonly consumed as a health tonic. 

This fruit has been used for centuries in traditional medicine due to its potential health benefits. It has a pungent odor and a bitter taste, and its juice is popularly consumed as a health tonic. Noni fruit is believed to possess antioxidant properties and may have immune-boosting and anti-inflammatory effects, although more scientific research is needed to validate these claims.

Nutritional Profile of Noni Fruit

100 grams of Noni fruit contains:

• Calories: 15.3 
• Protein: 0.43 g 
• Carbohydrates:3.4 g
• Fibre: 0.2 g
• Sugar: 1.49 g

Noni fruit is rich in various essential nutrients. It contains vitamins like vitamin C, vitamin A, and B vitamins, including thiamin, riboflavin, and niacin. It also provides minerals such as calcium, potassium, and magnesium. Additionally, noni fruit contains beneficial phytochemicals like flavonoids and lignans, which act as antioxidants. These compounds help protect the body against oxidative stress and inflammation. Noni fruit is also a source of dietary fiber, which aids in digestion and promotes overall gut health.

Health Benefits of Noni Fruit

Noni fruit is believed to offer several potential health benefits. Here are some of the offerings:

1. Supports Immune System

Noni fruit is believed to potentially boost the immune system through several mechanisms. It contains compounds like polysaccharides and flavonoids that may stimulate immune cells, enhance their activity, and increase the production of antibodies. These bioactive components of noni fruit could help strengthen the body’s defense against infections and diseases. Additionally, the antioxidants present in noni fruit may protect immune cells from damage caused by oxidative stress, promoting overall immune system function. However, more research is needed to fully understand and validate the immune-boosting effects of noni fruit.

2. Reduces Inflammation

Noni fruit is believed to have potential anti-inflammatory properties that may help manage inflammation and alleviate pain. It contains compounds like scopoletin and quercetin, which have been associated with anti-inflammatory effects. These compounds may help reduce the production of inflammatory molecules in the body and inhibit certain pathways involved in the inflammatory response, leading to a potential reduction in pain and discomfort. However, further research is necessary to fully understand and confirm these effects.

3. May Enhance Cardiovascular Health

Noni fruit may potentially support cardiovascular health through various mechanisms. It contains compounds like scopoletin, quercetin, and proxeronine, which have been linked to potential cardiovascular benefits. These compounds may help improve blood vessel function, reduce cholesterol levels, and inhibit the formation of blood clots. 

Additionally, the antioxidants found in noni fruit may help reduce oxidative stress and inflammation, which are risk factors for cardiovascular diseases. However, it is important to note that scientific evidence is limited, and more research is needed to fully understand the effects of noni fruit on cardiovascular health and its potential therapeutic applications.

4. Improves Gut Health

Noni fruit is traditionally believed to have benefits for digestion and gut health. It contains dietary fiber that can promote regular bowel movements, relieve constipation, and support overall digestive function. Noni fruit may also have antimicrobial properties, helping to maintain a healthy balance of gut bacteria. Additionally, it has been used traditionally to alleviate stomach aches and digestive discomfort. While anecdotal evidence supports these claims, further scientific research is necessary to fully understand the specific mechanisms and extent of noni fruit’s effects on digestion and gut health.

5. Enhances Skin

Noni fruit is thought to potentially improve skin health and appearance due to its antioxidant and anti-inflammatory properties. These properties may help protect the skin against oxidative damage, reduce inflammation, and promote wound healing. Noni fruit extract has been studied for its potential benefits in skincare, including moisturizing effects and the ability to improve the appearance of scars, wrinkles, and blemishes. 

6. Supports Overall Health

Noni fruit is believed to promote overall well-being and vitality through various mechanisms. Its potential antioxidant properties may help protect the body from oxidative stress and damage. By reducing inflammation, noni fruit may support optimal functioning of different systems, including the immune, cardiovascular, and digestive systems. Additionally, noni fruit’s potential effects on skin health and its traditional use in promoting digestive regularity and relieving discomfort may contribute to an overall sense of well-being.

7. Contains Anti-Cancer Properties

Noni fruit has been investigated for its potential anticancer properties. Some studies suggest that noni fruit extracts and compounds found in noni fruit may exhibit anticancer effects by inhibiting the growth of cancer cells, inducing apoptosis, and reducing tumor formation. These effects may be attributed to the presence of phytochemicals such as quinones, anthraquinones, and polysaccharides. 

Noni fruit has shown some potential in inhibiting the growth of cancer cells in laboratory studies. While further research is needed, it has been suggested that noni fruit may have potential benefits in combating cancers such as breast cancer, colorectal cancer, and lung cancer.

8. Manages Diabetes and Its Symptoms

Noni fruit may potentially help regulate blood sugar levels through various mechanisms. Some studies suggest that noni fruit extracts or compounds found in noni fruit may enhance insulin sensitivity, promoting the uptake of glucose by cells and reducing blood sugar levels. Additionally, noni fruit’s antioxidant properties may help protect pancreatic beta cells, which are responsible for producing insulin. 

Furthermore, noni fruit contains dietary fiber, which can slow down the absorption of carbohydrates and help stabilize blood sugar levels. However, further research is needed to understand the specific components and mechanisms of noni fruit that contribute to its potential effects on blood sugar regulation. It is important to consult with a healthcare professional for personalized advice regarding diabetes management.

Summary

Noni fruit offers potential health benefits including immune system support, inflammation reduction, cardiovascular health enhancement, improved gut health, enhanced skin health, overall well-being support, potential anti-cancer properties, and management of diabetes and its symptoms. It contains compounds that may boost the immune system, reduce inflammation, improve blood vessel function, promote digestion, moisturize the skin, and regulate blood sugar levels. However, further research is needed to fully understand and validate these effects. Consulting with a healthcare professional is recommended for personalized advice.

Ways to Incorporate Noni Fruit Into Your Diet

1. Noni Juice: Noni fruit is commonly consumed in the form of juice. You can either purchase commercially available noni juice or make your own by blending or juicing fresh noni fruit. It can be consumed as is or mixed with other juices or water for a milder flavor.

2. Smoothies: Add noni fruit to your favorite smoothie recipes. Blend it with other fruits, vegetables, and a liquid base like coconut water or almond milk for a nutrient-packed and refreshing drink.

3. Noni Powder: Noni fruit is also available in powdered form. You can add noni powder to smoothies, yogurt, oatmeal, or sprinkle it over salads or other dishes for an added nutritional boost.

4. Noni Supplements: Noni fruit supplements, such as capsules or tablets, are available in the market. Follow the recommended dosage provided on the product packaging and consult with a healthcare professional before incorporating them into your routine.

Recipes with Noni Fruit Noni Smoothie Bowl

Ingredients:

1. Ripe noni fruit: 200g
2. Frozen banana: 1 or 80g
3. Frozen berries (such as blueberries or strawberries): 150g
4. Almond milk (or any preferred milk):100 to 150ml
5. Toppings: granola, sliced fruits, coconut flakes, chia seeds

Instructions

• Peel the noni fruit and remove the seeds.
• Place the noni fruit, frozen banana, frozen berries, and almond milk in a blender.
• Blend until smooth and creamy.
• Pour the smoothie into a bowl and top it with your favorite toppings, such as granola, sliced fruits, coconut flakes, and chia seeds.
• Enjoy your refreshing noni smoothie bowl!

Noni Fruit Salad

Ingredients:

1. Ripe noni fruit: 100g
2. Mixed salad greens (such as spinach, arugula, and lettuce): 100g
3. Cucumber, sliced: 50g
4. Avocado, diced: 50g
5. Cherry tomatoes, halved: 50g
6. Basil: 5 leaves chopped
7. Olive oil: 1 tbsp (for dressing)
8. Lemon: 1 lemon yield 
9. Salt and pepper: as per taste 

Instructions

• Peel the noni fruit, remove the seeds, and cut it into small pieces.
• In a large salad bowl, combine the mixed salad greens, cucumber slices, diced avocado, cherry tomatoes, and fresh herbs.
• Add the noni fruit pieces to the salad.
• In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to make the dressing.
• Drizzle the dressing over the salad and toss gently to combine.
• Serve the noni fruit salad as a refreshing and nutritious side dish.

Potential Side Effects of Noni Fruit

While noni fruit is generally considered safe for consumption, there are a few potential side effects and precautions to be aware of:

1. Allergic reactions: Some individuals may be allergic to noni fruit. It is recommended to perform a patch test or consult with a healthcare professional if you have known allergies to other fruits.

2. Liver toxicity: There have been rare reports of liver toxicity associated with high doses of noni fruit or long-term use of noni fruit products. If you have liver problems or are taking medications that affect the liver, it is advisable to consult with a healthcare professional before consuming noni fruit.

3. Drug interactions: Noni fruit may interact with certain medications, including those for blood pressure, anticoagulants, and immunosuppressants. If you are taking any medications, it is important to consult with a healthcare professional before adding noni fruit to your diet to prevent any potential interactions.

4. Gastrointestinal discomfort: Some individuals may experience gastrointestinal discomfort, such as diarrhea or stomach upset, when consuming noni fruit or its juice. It is recommended to start with small amounts and observe your body’s response.

5. Pregnancy and breastfeeding: Limited information is available regarding the safety of noni fruit during pregnancy and breastfeeding. It is best to err on the side of caution and avoid consuming noni fruit or its products during these periods.

As with any dietary supplement or natural product, it is always advisable to consult with a healthcare professional before incorporating noni fruit into your routine, especially if you have any pre-existing medical conditions or are taking medications.

Summary

Noni fruit is generally safe, but precautions should be taken. Allergic reactions, liver toxicity, drug interactions, gastrointestinal discomfort, and caution during pregnancy and breastfeeding are important considerations. Consultation with a healthcare professional is advised, especially for those with medical conditions or taking medications.

HealthifyMe Suggestion

Noni fruit or Indian mulberry is a delicious fruit, which is rather unpopular but has a lot of health benefits. 

There are studies going on about this fruit as it may prove to be anti-cancerous due to its high antioxidant properties. regular consumption of noni fruit may help you to improve your digestion and the texture of your skin. It is anti-inflammatory and great for your heart. 

It can be easily converted into delicious salads and smoothies. apart from that there are many traditional recipes available for this fruit. 

Give it a try today and explore your taste pallet.

Conclusion

Incorporating Noni fruit into a balanced diet can contribute to improved well-being. Its rich nutritional profile, including vitamins, minerals, and antioxidants, offers numerous potential health benefits. From boosting the immune system and managing inflammation to supporting cardiovascular health and enhancing digestion, Noni fruit is a versatile addition to one’s dietary regimen. 

Furthermore, its reported anticancer properties and potential positive effects on diabetes management make it even more appealing. However, it’s important to exercise caution, as some individuals may experience allergic reactions, and moderation is key. Consulting a healthcare professional is advised, ensuring Noni fruit is integrated appropriately into a well-rounded, healthy lifestyle.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

Research Sources

1. Studies on antidyslipidemic effects of Morinda citrifolia (Noni) fruit, leaves and root extracts
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2939587/
2. The Potential Health Benefits of Noni Juice: A Review of Human Intervention Studies
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5920423/
3. A double-blind clinical safety study of noni fruit juice
   https://www.researchgate.net/publication/44574168_A_double-blind_clinical_safety_study_of_noni_fruit_juice

The post Noni Fruit: Nutritional Profile, Health Benefits and More appeared first on Blog – HealthifyMe.

Believe it or not, but your forearms are some of the most complicated muscles in the entire human body. Your forearms are responsible for a wide variety of tasks, giving movement to the elbow, wrist, and your fingers. Forearm specific exercises, help you develop grip strength, by contracting your flexor and extensor muscles. Handgrip strength is often used as an indicator of overall muscle strength as well as current and future health. Think about it. You need grip strength for literally everything. Picking up your groceries, grabbing your phone, or even picking up your water bottle. When it comes to weight-lifting hand grip is one of the quickest ways to bigger lifts and loading more plates onto the barbell. You may be strong enough to lift a heavy plate-loaded deadlift off the ground, but it doesn’t matter now if you can’t hold onto the barbell. We’re going to talk more about the best forearm exercises and workout, to help you improve your health and performance. 

Muscles In Forearms 

Without cracking open an anatomy textbook, let’s cover some of the basics about the muscles in the forearms, so you can be more familiar with how your forearms work and what muscles you’ll specifically be targeting.

Your forearms are broadly divided into two segments: the anterior flexor and the posterior extensor compartments. The deep fascia of the forearm encircles the radius and ulna bone.

The muscles of the forearm or antebrachium work together to move the elbow, forearm, wrist, and fingers. Forearm muscles into two categories: intrinsic and extrinsic muscles. Intrinsic muscles function to move the forearm by pronating and supinating the radius and ulna. The extrinsic muscles of the forearm flex and extend your fingers The brachioradialis, traverses the elbow joint, running from the arm to the wrist, and helps flex the elbow.

Benefits Of Forearm Exercises 1. Grip Strength 

Exercises focused on developing your forearms, will build more grip strength. Grip strength is simply a measurement of how much force and power you can create with your forearms and hand muscles to grip an object.

Training protocols, such as powerlifting, bodybuilding, and high-intensity functional training like CrossFit all require grip strength to compete and lift heavy. A grueling metcon can leave you fatigued and slow you down especially as your chipping away in the workout round after round. Having good grip strength is crucial to focus on proper form and push yourself through your training.

In fact, a study published in the Journal Of Strength And Conditioning Research found that hand grip strength is a predictor of muscle strength and endurance [R]. Beyond fitness however, grip strength is also an indicator of overall health. Research has shown that low grip strength is associated with chronic comorbidities, functional disabilities, and even death [R].

A meta-analysis and review of twelve studies found that a 5kg decrease in grip strength was associated with an increased risk of cardiovascular disease [R].

Adding in some forearm exercises into your workout, can greatly benefit your athletic performance as well as your overall health.

2. Benefits On Other Exercises

Although the forearms are a small muscle, they have a large impact on other exercises. Stronger forearms, will enable you to grip heavier weight, lift a plate loaded barbell, and hang onto the pull up bar a little longer. 

With a few added forearm exercises, you’ll see sizable gains in compound movements, such as the deadlift, bench press, and pull ups. 

Forearm Workout: Best Forearm Exercises 

Skipping forearm exercises, can increase your risk for weaker grip strength and unbalanced arm aesthetic. Unfortunately, pulling exercises, do not isolate your forearms well enough as secondary muscles as compared to the primary muscles being worked. Additionally, your forearms also compete with your biceps, as the secondary muscle activator.

Zottman Curl

The Zottman curl is primarily a bicep exercise, however it’s also a great forearm exercise. Zottman curl works the anterior flexor and posterior extensor in the forearms. The real benefit of the Zottman curl is that the eccentric segment of each rep contracts the biceps (biceps brachii and brachialis) and the concentric phase targets the forearms (brachioradialis and brachialis muscles).

How To Zottman Curl

• Stand holding a dumbbell in each hand.
• Rotate your wrists into a supinated position (palms facing upwards). Arms fully extended and resting by your sides.
• Place your feet shoulder-width apart to establish a solid base.
• Contract and isolate your biceps as hard as you can and curl the dumbbells upwards as you bend your elbows.
• Pause at the top of the movement. 
• Rotate your wrists into a pronated position (palms facing the floor).
• Slowly lower and de-load down until your arms are extended.
• Twist the dumbbells back into the starting position as described above (palms facing upwards) for the next rep
• Repeat for the desired number of reps

Twisting Curl 

Think of a twisting curl as a combination between the hammer curl and the standard curl. Twisting curls are dumbbell curls that add a slight modification and twist as you shorten your muscle and contract towards your shoulders. This modification can better target your biceps brachii and induce greater changes in muscle strength and hypertrophy. The twisting dumbbell curl is considered an isolated movement, however can also target the forearms, with the twist and roll of the wrist on the eccentric phase of the movement.

How To Twisting Curl

• Grab a pair of dumbbells with one in each hand.
• Start in a hammer curl position keeping your arms long and by your sides and chest up.
• As you start the movement, drives your thurms up and curl and twist on the way up and down.
• For even more emphasis curl into your shoulder as you reach the top of the lift for better contraction.

Hammer Curl 

Hammer curls are a bicep curl variation, that targets and isolates the long head or outer bicep as well as the forearms. Hammer curls are traditionally and or most commonly performed with dumbbells, however you can use the cable pulley, which can effectively target the forearms.

How To Hammer Curl

• Stand with your legs straight, and knees aligned under your hips.
• Grab a pair of dumbbells and start with them your sides, with palms faced toward you.
• Bend at the elbow and curl the dumbbell either alternating or both at the same time.
• Lift the lower distal portion of your arm towards your shoulders and curl the weight.
• Hold for a one second count at the top of the movement contracting your biceps, then release and lower your arms back to starting position.

Farmers Carry 

The farmer’s carry, farmer’s walk, and loaded walks are wonderful ways to increase overall stability, strength, and improve exercise conditioning. Farmers carry can help increase grip strength and develop your flexors and extensors.

How To Farmer Carry

• Start in the standing position with your weights to the side of your body. Shoulders should be over the feet.
• Squat down like you’re going to deadlift, with your hands to the side, chest up, shoulders back.
• Grab your weights firmly, stand straight up, and while maintaining tight core and active shoulders, set your eyes forward and begin to take small controlled steps, trying not to use the side-to-side bobbing motion to create momentum to move forward.
• Perform the walk for 20′ – 50′, set your equipment down, take a quick break, then repeat.

Deadlift

Although the deadlift is not a primary forearm exercise, (far from it), it does help with grip strength, and recruit some of the muscles within the forearms, to help on the pull. 

Deadlifts are a compound movement, that target the muscles in your posterior chain. 

Deadlifts have many known full body benefits and are extremely crucial in the development of total-body strength, proper hip function, core strength, and spine stabilization (which can reduce the risk of lower back injuries). Since deadlifts recruit multiple muscle groups, joints, and stabilizing muscles, they also burn more calories and more body fat as compared to other exercise movements. With the proper form, the deadlift can add a ton of performance and health benefits, to your training program.

How To Deadlift

• Stand with feet hip- to shoulder-width apart. Rest your shins against the bar.
• Hinge at the hips and sink back into your glutes while keeping your spine extended and chest lifted up toward the ceiling.
• Grip the bar with one hand facing palm-up and the other hand facing palm-down. This over-under grip is for safety and can keep the bar from rolling out of your hands.
• Squeeze the bar with your hands as you sink back into your hips. As you sink into your hips, think about pulling your back and down to engage the lats. This will help keep your low-back stable. 
• For the pull:
• Push your feet into the floor to straighten your legs and lift your chest as you lift the weight off the floor. As you stand up, think about pulling back on your knees and pushing your hips forward.
• Finally, for the lockout:
• At the top of the movement, hold your shoulders back as you keep your spine straight and tall. Pause for a moment before descending into the lowering phase.
• Slowly push your hips back while keeping your spine long and chest lifted into the air.
• Use your thigh muscles to resist the downward pull of gravity as the weight lowers back to the floor.
• At the bottom, pause, reset your hips and repeat for the desired number of repetitions.

Forearm Workout: Takeaway

Your forearms may be small, but they can have a huge impact on your performance, as well as total body aesthetic and training.  Focusing on your wrist rolls, while you bicep curl, and ensuring you are working through each muscle group, as you perform the above exercises, will help build stronger forearms. 

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