Banana Nutrition Fact Check – Are Banana Calories Really That Evil?

When I was 97 KG (214 lbs), I thought my issue was that I don’t include fruits and veggies enough in my daily diet (I was wrong, I later knew that my real issue was stress eating). So, banking on that information, I have decided that I am going to eat fruit like crazy, and crazy I really was!

After brainstorming the tastiest and hastle-free fruit out there, I have discovered bananas. And from there, I have literally eaten tens of bananas on a daily basis, thinking that banana nutrition would help me stay healthy and the “unharmful banana calories” are going to fly away somehow, leaving me finally skinnier.

I can’t blame myself so early on my weight loss journey, even though I was in the fitness business for years prior to that.

In the midst of that banana craze, I stumbled upon a strict one-month diet that all my colleagues at work seemed to have followed and had positive results with. I so much wanted to explore that diet and asked a colleague to give me a printout of that magical document they have been worshipping for years.

The diet was impressive, but I was shocked to read that the nutritionist who wrote it advised an all-you-can-eat day of fruit, but “absolutely no bananas”.

Having lost 0 lbs since the beginning of my banana diet, I know he had a point out there.

Nutrition Fact #1 - 14% Of Bananas is Sugar

This is not bad, right? Isn’t is the “good sugar” grandma was prescribing for us as kids?

Sorry to tell you. Fructose, though more natural than your refined sugar in the kitchen, is still doing an extreme harm to your blood pressure and worse, slows your weight loss journey and even puts it to a screeching halt, sometimes.

Think about it this way, fructose is an easy form of energy to your body. Your body pretty much can run to it for fuel and get rid of it. Now, bananas are relatively slower, but not much.

Resulting in an ugly fact: fats have to wait.

Nutrition Fact #2 - Banana Calories Are Abundant

If you are following a calorie-based diet, having a typical meal of 500 cal, know that one banana after your meal means you are getting 20% to 25% more calories, and you have to recalculate things again.

You might want to opt out for apples or oranges instead, they typically have 50% less calories and they are far lighter.

Banana Nutrition Fact #3 - How Many Carbs in a Banana

Right about a quarter of a banana is carb. Only about 3% of the banana weight is fiber.

Depending on the fitness goals you have in mind, this might be good or bad news for you. No need to tell you, if you are on a low-carb diet and on your journey to weight loss, stay away from bananas. Far away.

If you are specifically worried about your carb intake, you might want to switch to apples (14% carb), oranges (12% carb) or watermelon (8% carbs).

Banana Nutrition Fact #4 - It Is Not All That Evil

I don’t want to sound like a banana hater, which I did so far. I can’t blame them completely for being stuck in my previous bodyweight, even though I am pissed, I still should have done some research.

Bananas are healthy in other ways, assuming a 100 grams / 3.5 oz banana, it typically has:

– 358mg of potassium (10% of daily recommended intake)

– Vitamin B-6 (20% of daily recommended intake)

– Vitamin C (14% of daily recommended intake)

– Magnesium (6% of daily recommended intake)

So, To Eat Or Not To Eat?

If you are in for weight loss and a skinnier body, you better let bananas go. I know it sounds unnatural and unpopular to go against a fruit in our culture, but truth be told, they will help make you fatter.

If you have other goals in mind like bulking, muscle easing, fighting magnesium deficiency or other reasons, feel free to go for a banana, but be diligent and do your research.

How Emotional Eating Gets Worse When You’re Multitasking

At our time and age, we are always expected to multitask. And it seems that multitasking is not going away any time soon. But how is that affecting your weight and turns your emotional eating demons on?

Living the moment is what everybody is advising you to do, from Buddha to your shrink. This couldn’t be truer! The more you watch TV or stare at your phone, the more likely you’re going to eat.

Shocking Study: Eating With TV On.

A couple of years ago, two groups of people were invited to an open buffet and ate all their heart desired, then two hours later each group was invited to a separate tea and cookies get-together.

With the very same setting, cookies and tea options. Only one thing made Group A special from Group B. They had a big screen TV.

Surprisingly, Group A ate almost twice as many cookies as Group B did. Even though they seemed to behave very similarly during the heartening buffet!

This is not as shocking as it sounds. It’s just a manifestation of how incorporated we are with multitasking, thinking that we are better at it with the tools we have today in hand; than we actually are.

Homework, Cellphone and Work. There Is No Difference.

Even though it seems like you’re likely to eat more when you are having fun, it’s not always the case. American Heart Association found that 35% of Americans are more likely to eat less healthy at work if their workday is stressful. Yet of course, eating when you are happy still has its perks.

But with work and school becoming more sophisticated over the years, we feel like we can’t simply disconnect and have a food time, so we bring that burger to the desk and munch it mindlessly while staring at our laptops and books.

Just Disconnect , Chew and Enjoy.

You need to learn to disconnect from your work, school, laptop and cellphone once you are about to eat if you are serious about losing weight or eating mindfully. Turn the TV off, leave your desk behind, leave any books or magazines you have and put your phone on silent and keep it away for the 20 minutes you’re eating.

Whenever someone asks me how to stop emotional eating, my number-one advice to them is to chew well.

Though it seems silly, it’s not. When you chew long enough, you are sending signals to your brain that you are eating, the more you chew, the more your brain thinks you’re eating. Very simple. Chewing gum might not count, in case you wonder. Our brains are a little more sophisticated than that.

Why This Job You Hate Makes You Fatter – Corporate Stress Eating Explained With 3 Fixes

If you hate your job and you are only getting fatter, we need to talk.

We all have those days. You are sick and tired of being sick and tired. When you are not bored at work, you are stressed. And seems like those butthole so-called coworkers that really get on your nerve will not quit; not to mention your unreasonable boss.

You are NOT alone. Gallup’s study found that more than 85% of people wake up Monday morning not wanting to go to work. Hating Mondays has become a prominent pillar of our culture. More people hate Mondays than ever before. This is explained by the fact that job is playing a far bigger role in our modern life than we’ve ever seen; ever.

But what does all that have to do with your stress eating habits? If you hate your job and you are only getting fatter, we need to talk.

Why do stress and hunger go hand in hand? Why do we turn to emotional eating under job stress?

Job stress can cause suppressive hunger due to cortisol release, not to mention that 8% of annual health costs and 120,000 deaths in the US are associated with job hatred, Jeffrey Pfeffer from Harvard found.

But let’s focus here, why does this cortisol make us hungry? And why do we turn to emotional eating under job stress?

The answer in simple English is that our body (exactly our adrenal glands) release cortisol when we feel stressed or scared. This has been happening for thousands of years to homo sapiens when they encountered a fight-or-flight situation; e.g. stumbling upon a lion on their way to lunch. This cortisol is released to balance their blood pressure and they run the heck out.

Now obviously in our modern day and time, there are no lions walking around our concrete roads. Homo sapiens have concord the known world and we are the masters now, or aren’t we?

Now we have different stress and fear sources. They are at our offices everyday. This monster snake called email subject or that god of hatred called Boss-assleous. What do we do now that we have come to this stage and we don’t need to run? We get hungry.


Now that you understand why this is happening to you, here is what you should be doing

I hope you can find some refuge in knowing that you are not alone and that what happens to you is quite normal. But let’s not get too chicken to fight back.

Here are 3 things you should do when you are under work stress.

1. Add job hunting to your daily routine at your typical needless snacking time

This can help shift your attention from the symptom to the cause. You will eventually get accustomed that hating a job should make you job search, not burger munch.

Job hunting long enough will also help you feel more appreciated as you find some workplaces out there that are looking for individuals like you.

It will either put you in peace with your current job or take you to a different one.

Do it at the time you always stress snack, right after work and on your work breaks for most people.

2. Define and declare stress hunger when you spot it.

No matter what happens at the end, whether you go for food or be smart enough not to; always make sure to acknowledge that this is stress hunger, not real hunger.

Doing so will eventually make you smarter with food choices and help you fight emotional eating in a more effective way.

3. Do not reward your stress hunger with delicious food.

When you spot stress hunger and you can’t fight it, go for the least tasty food ever; don’t go for your favorite supersized quattro formaggi.

This will make your hunger less rewarding and will teach your body to get less excited about food when you’re under stress, because it knows that the reward isn’t really worth it.

Stuff your stomach with veggies and salads. Do it till you are completely full if you have to.

Always remember that it’s smarter to fight first and job hunt.

3 Hacks to Emotional Eating: How Lack of Focus Puts More Food In Your Gut

You have just punched out of the job you have no passion for and now you are a free man to do whatever you want. Life strikes you with many options and indeed, life has many.

Your options are heading to a bar for a few drinks and pee that entire day out, heading home and crash on that couch having some junk food and poop the workday instead; or simply just go home, cook some healthy food and pretend you are a happy person.

Now this is not an article about how doing a job you hate makes you fatter, but I am sure you can relate somehow. If it’s not the routine job, it’s something else that stresses you out. You name it. And you find refuge in “comfort food”.

Now this is a critical moment. If you do not focus and think about what you WANT to do instead of what you USUALLY do, you are going to fall victim to your autopilot and get to do things that you think you want but you really don’t. This is a moment you should stop, think and reflect. Look deep inside and find out what a “full you” would actually say about this moment, when it passes.

Almost every single survey shows that what people want is to “get fit” or “lose weight” and your “full you” is most probably one of them. So, why “what you want” changes when you are done with a stressful daily routine like working and you are finally given the liberty of a choice?

The answer is not a surprise, it’s emotional eating in action. It’s the kind of eating that makes you feel guilty when you have swallowed the last piece. And it hits more people than you ever thought, research shows.


This moment of choice is a tipping point and even though you think you can let it slide because it’s just one time, let me tell you that it’s one time too many. It’s a dictatorship monster that is eating up your choices and leaves you with a hypnotized option that was not really yours.

When you master this moment, you have mastered your weight loss journey. You have become a true free man or woman, having the final say to how you should feel and look. This is far beyond counting calories or arranging meals; this is your freewill in test.

Now, if you want to defeat this monster you have to have a plan. After all they say “if you fail to plan, you are planning to fail”, and true that! But how can you prepare for that?

1. Always Head Home, Game Is Better Fought On Home Soil.

In respect of going to a restaurant or a bar after a hectic day, make going home your “natural choice” no matter what. That doesn’t necessarily mean you are choosing to eat a healthy or an unhealthy meal at home, but just going home is a good place to start.

2. Prepare A Delicious Guilt-Free Meal At Home Before Leaving To Work.

Once you are home, you are very hungry and the emotional eating monster raises its hand again, mac ‘n’ cheese, it yells. Now the logistics are different. The real “comfort food” that bowl of delicious, quick and guilt-free food in your fridge ready to get microwaved, not the fatty guilty dish the monster is demanding you to stand up and prepare in the kitchen.

3. Write Sticky Notes On Your Fridge When You’re Full.

We all have that “I would tell my younger self…” feeling sometimes. The reason why you would tell your younger self things is that you feel like you have learned things now that you didn’t know back then. Same applies to your Full Self. You have much to tell Hungry You, and Hungry You should listen.

My most effective sticky note I wrote myself was “fit is better than food”. It was my personal motto when I was 97KG/214lbs.

I wrote around 10 notes and stuck them everywhere, and took one with me to work. I would stick that at my desk, I would take it to the workplace canteen and stick it on my serving tray. I had one in my wallet stuck to my debit card in case I accidentally end up with a friend at a cafe or a restaurant.

Nothing is more important and resounding than your own words. Carry them with you.

6 Avocado Nutrition Questions You Have. Answered.

Avocados have been around for a while now, and they are likely to be in the future. But because they are relatively new to our culture, our parents haven’t talked to us alot about them, and thus we have many unanswered questions in our heads about them.

Here are 10:

1- Is Avocado Fruit Or Vegetable?

is avocado fruit or vegetable

I remember asking Alexa one evening and she said vegetable, nevertheless, that was the only one time she mixed this fruit for veggies.

So is avocado a fruit? Yes, absolutely it is a fruit. If you have ever seen them listed as vegetables, thats because of what is called a “common-usage listing”.

If you can’t swallow this fact, think about tomatoes. We all know they are fruit and nobody ever complains. I think we can let this one slide too.

2- How Much Protein Is In Avocado?

Not much, sorry to tell you. An average avocado would have anything between 2 and 4 grams of protein. Not much, right? Well, that is not what you should be in for.

You are better off calling a spade a spade. If you want protein, you go to meats, eggs, oats or shakes. But this is not all your body needs.

Avocado nutrients go far beyond protein. It is rich in fiber, Vitamin C, Vitamin A, Vitamin E and good fatty acids.

3- How Many Carbs In An Avocado?

Assuming a average store-bought avocado of 200 grams (7 oz), there are typically about 17 grams of carbs (0.6 oz).

But carbs in an avocado is mostly fiber. Matter of fact, almost all of it! Almost 14 grams (0.5 oz)

Thus, you don’t have to worry that much when it comes to those nutritious fruits, they won’t be messing up with your diet.

4- How Many Calories Are In Avocado?

There are 320 calories in one avocado weighing 200 grams (7 oz).

This is why it is always advised to have half an avocado instead of a whole one, if you can keep the other half fresh.

5- How Much Potassium is in Avocado?

Avocados are specifically rich in potassium. Actually one avocado has more potassium than three bananas combined.

Just one avocado can give you up to 25% of your recommended potassium intake in a day.

6- How to Tell If Avocado Is Ripe?

The darker the avocado is, the riper.

Bright green avocados still have a long way to go before you can mash them over that avocado toast, you better stay away from them.

4 Reasons This Versatile Oatmeal Pancake Recipe Will Be One of The Best Things You Found in 2020

It’s that daily Middle East conflict we go through every morning… Sweet pancakes? Oatmeal? Or classic omelet and brown toast?

When you are on a strict diet and you are trying your hardest to hit your weight and fitness goals, there is no room for confusion. Really, immediate decision often end up dramatically. 

You know the drill. You are standing in the kitchen looking around for something to snack on in the morning; meanwhile, you open the peanut butter jar and before you know it, it’s already half gone.

This is when these oatmeal pancakes come quite handy. They are already there in the morning and you are only 2-minute away from topping them with peanut butter and banana, or eggs and olives.

Before we dig into the reasons why I think this is a great find, let me tell you straight ahead how to make these nice little pancakes that will serve as your dessert and your main course.


  • 100g of instant oatmeal (I used Kaya Whey Protein Oatmeal)
  • 2 eggs
  • 100ml skimmed milk (I used Juhayna 0% fat)
  • A pinch of salt

(You can buy these ingredients from Recipe Box)

Instructions – Recipe

Mix all ingredients together and spread them on an oiled pan (I use either cooking spray or olive oil). Cook for a few minutes then flip and keep cooking till both sides are brownish.

I advise you to cover the pan while cooking on a medium heat and constantly check if you have burned them, yet 🙂

If you decided to stop here and go ahead and make the ingredients, bon appetite; if you are willing to take the less-traveled road and get to know why this oatmeal pancake recipe is crucial to your diet, please read on.

1- It cuts down your thinking about food in the morning.

You know, you are what you repeatedly do. And when you wake up in the morning, you are subconsciously at your best. What you think about at this early stage of the day goes along with you till dawn. And you seriously don’t want that to be food.

Grabbing these pancakes you made yesterday and shortening the preparation time will surely help you big time staying on track and focused on what matters most, your goals.

2- It seriously fills you for a good while.

As usual, you take that bowl of oatmeal, shovel it down your throat and you still feel empty. For right about ten minutes.

Then oats start working their magic and before you know it, you are completely full for hours and hours to come. It never fails.

3- You can (and should) keep them stored for two days or so.

Even though these oatmeal pancakes won’t exactly taste the same way they did two days ago when you just made them, they can really get by. They still taste nice and they can easily do the job they are there for. Keep you full and focused.

4- You can easily pack them to work or school.

They are tiny. And because they are really filling, you are not expected to take more than two pieces along with your lunch at the office. Whether you are packing honey with them, or packing broccoli and tuna.

I happen to like them best with olive paste, omelette and sometimes cheese, but don’t take my word for it. Go ahead and make these oatmeal pancakes and let me know how you ate them and how they tasted.