Starbucks VS Luckin's Superiority, Coffee Is No Longer About Style

 

By  harmen Batubara

On March 30, 1971, in Seattle, Washington, three friends—Jerry Baldwin (an English teacher), Zev Siegl (a history teacher), and Gordon Bowker (a writer)—opened the first Starbucks at 2000 Western Avenue. Inspired by the coffee roaster Alfred Peet, whom they knew personally, they sold only high-quality coffee beans and equipment, leaving the coffee untouched. Relocating to 1912 Pike Place in 1976 maintained that simple spirit. But then the winds of change blew: in 1984, they acquired Peet's Coffee, starting to sell ready-to-drink coffee. By 1986, six Seattle stores had begun serving espresso. Finally, in 1987, Howard Schultz bought the company, transforming it into a global ritual—a cozy cafe with plush couches, free Wi-Fi, soft music, and Instagram-worthy latte art. Starbucks was no longer just coffee; it had become a lifestyle symbol, a global social hub with thousands of outlets in every corner of the city.

The Arrival of Newcomer Luckin Coffee

Then came “Luckin Coffee” in October 2017, like a bolt from the blue. Founded in China, Luckin didn’t care about romance. They targeted true coffee lovers—busy office workers, college students, anyone needing a quick caffeine fix, anywhere. Small “pickup” shops in office buildings or campuses, no fancy seating, no artsy decor. Order via app, pick up, or have it delivered—simple, to the point. Just the good coffee you love, at affordable prices. Amazingly, in January 2018, the first stores in Beijing and Shanghai exploded: 1,300 outlets, surpassing Costa Coffee to become number two in China. By January 2020, there were 4,507 stores—surpassing Starbucks in their home market.

The world of business, especially coffee, is shifting drastically. The pandemic has accelerated digitalization: consumers no longer crave a Starbucks-style “third place,” but efficiency. Luckin dominates an agile supply chain—local roasting, integrated apps, instant delivery—supported by a giant Chinese network (super apps like WeChat). Starbucks, a global giant with brand power and a premium bean supply, is forced to adapt: ​​adding drive-thru, pickup, and delivery. Lifestyles are shifting toward practical tastes; Gen Z and urban millennials choose functional coffee, not pose. Luckin is proof: in the hyper-connected era, the coffee business excels through speed, accessibility, and price—no longer about style. Starbucks has finally admitted: coffee is now essentially about caffeine, not stories.

The Drama of Competition to Find True Coffee Drinkers

* “Outlook:” Luckin Coffee is projected to reach CN¥73.6 billion in revenue and CN¥6.9 billion in profit by 2028, requiring annual revenue growth of 21.5%.

* “Number of Stores:”

* “Q1 2025:” Luckin’s store network expands to over 24,000 locations, making it China’s largest coffee chain by number of stores. This includes 15,541 self-operated stores and 8,491 partner stores in China, as well as 65 international stores.

* “Q2 2025:” Luckin has grown to 26,206 stores by July 2025.

* “Q3 2025:” Adds 3,008 new stores, bringing the total to 29,214. By the end of June 2025, Luckin’s total store count will reach 26,206, including nearly 9,300 franchise locations.

* “Customers:” Average monthly customer transactions reached a record high of 112.3 million in Q3 2025.

* “International Expansion:” Luckin opened its first two US stores on June 30, 2025, in New York City, followed by a third and fourth in less than two months. Five stores in New York opened by July 2025.

“Starbucks in 2025:”

* “Revenue:”

* “Q4 FY25 (ending September 2025):” Global consolidated revenue increased 5% year-over-year to US$9.6 billion. Revenue in China reached US$830 million, up 6% from the previous year, marking four consecutive quarters of positive growth.

* “Full Fiscal Year 2025:” Overall revenue grew 3% to US$37.2 billion. Revenue in China grew 5% to US$3.1 billion.

* “Comparable Store Sales”

* “Q4 FY25:” Global comparable store sales increased 1%, driven by a 1% increase in comparable transactions. In China, comparable store sales grew 2% in Q4 FY25.

* “Number of Stores in China:”

* By mid-2025, Starbucks had approximately 7,000 stores in mainland China.

* By Q4 FY25, its total store portfolio in China surpassed 8,000 locations.

* Starbucks has over 7,500 stores in China.

* “Strategy Shift in China:” Starbucks has agreed to form a joint venture with Boyu Capital to operate its retail operations in China. The joint venture will own and operate 8,000 existing Starbucks coffee shops with a vision to expand to 20,000 locations in the future. The majority stake sale to Boyu Capital is valued at approximately $4 billion.

* “China Market Share:” Starbucks’ market share in China has declined from 34% in 2019 to 14% in 2024, highlighting pressure from local competitors like Luckin.

Actual Competitive Comparison and Trends

* “Store Count:” Luckin Coffee significantly surpasses Starbucks in the number of stores in China by 2025, with nearly 30,000 stores compared to Starbucks’ approximately 8,000.

* “Revenue:” Despite Luckin’s larger store count and rapid revenue growth, Starbucks’ global revenue remains significantly higher. Luckin reported $1.72 billion in revenue in Q2 2025, while Starbucks reported $8.8 billion in quarterly revenue.

* “Market Focus:” Luckin continues to focus on its app-based model, fast pickup, and competitive pricing, which resonate well with young urban consumers in China. Starbucks has responded with a “Back to Starbucks” strategy focused on store renovations, digital engagement, and price adjustments to regain market share.

* “Price War:” The Chinese coffee market is experiencing an intense price war, with Luckin Coffee and Cotti Coffee offering extremely low prices. Starbucks will also need to further compromise on product prices to attract consumers in lower-tier cities.

These data suggest that Luckin Coffee will maintain its aggressive growth momentum, particularly in store numbers and revenue in the Chinese market by 2025, and will even begin expanding into the US market. Meanwhile, Starbucks, while still a dominant global player with higher revenues, faces significant challenges in China and will need to adapt quickly through changes to its strategy and business model.

Resources

[1] [sahmcapital.com](https://www.sahmcapital.com/news/content/does-luckin-coffees-lkncy-revenue-surge-reveal-a-sustainable-edge-in-chinas-coffee-market-2025-11-25)

[2] [finance.yahoo.com](https://finance.yahoo.com/news/luckin-coffee-inc-lkncy-q1-070813904.html)

[3] [chainstoreguide.com](https://www.chainstoreguide.com/offthechain/2025/09/luckin-vs-starbucks-the-coffee-battle-everyones-talking-about/)

[4] [investor.luckincoffee.com](https://investor.luckincoffee.com/news-releases/news-release-details/luckin-coffee-announces-third-quarter-2025-financial-results)[chinadaily.com.cn](https://www.chinadaily.com.cn/a/202511/05/WS690aa933a310f215074b9098.html)

[5] [investor.luckincoffee.com](https://investor.luckincoffee.com/news-releases/news-release-details/luckin-coffee-announces-third-quarter-2025-financial-results)

[6] [ceibs.edu](https://www.ceibs.edu/new-papers-columns/27644)[chainstoreguide.com](https://www.chainstoreguide.com/offthechain/2025/09/luckin-vs-starbucks-the-coffee-battle-everyone%E2%80%99s-talking-about/)

[7] [ceibs.edu](https://www.ceibs.edu/new-papers-columns/27644)[chainstoreguide.com](https://www.chainstoreguide.com/offthechain/2025/09/luckin-vs-starbucks-the-coffee-battle-everyone%E2%80%99s-talking-about/)

[8] [yicaiglobal.com](https://www.yicaiglobal.com/news/starbucks-is-confident-in-china-growth-plans-to-retain-major-equity-stake)

[9] [yicaiglobal.com](https://www.yicaiglobal.com/news/starbucks-is-confident-in-china-growth-plans-to-retain-major-equity-stake)

[10] [about.starbucks.com](https://about.starbucks.com/press/2025/starbucks-reports-q4-full-fiscal-year-2025-results/)[youtube.com](https://www.youtube.com/watch?v=EKJi03N2C-M)

[11] [globalbrandsmagazine.com](https://www.globalbrandsmagazine.com/starbucks-reshapes-its-china-strategy/)

[12] [youtube.com](https://www.youtube.com/watch?v=EKJi03N2C-M)

[13] [chainstoreguide.com](https://www.chainstoreguide.com/offthechain/2025/09/luckin-vs-starbucks-the-coffee-battle-everyone%E2%80%99s-talking-about/)

[14] [about.starbucks.com](https://about.starbucks.com/press/2025/starbucks-and-boyu-announce-joint-venture-for-the-next-chapter-of-growth-in-china/)[nytimes.com](https://www.nytimes.com/2025/11/03/business/starbucks-china-boyu-capital.html)

[15] [eu.36kr.com](https://eu.36kr.com/en/p/3538638945426310)

[16] [chinadaily.com.cn](https://www.chinadaily.com.cn/a/202511/05/WS690aa933a310f215074b9098.html)

[17] [foodandwine.com](https://www.foodandwine.com/luckin-coffee-expands-in-us-11796954)

[18] [monexa.ai](https://www.monexa.ai/blog/starbucks-corporation-latest-financial-market-anal-SBUX-2025-07-02)

[19] [eu.36kr.com](https://eu.36kr.com/en/p/3538638945426310)

 

Cat's Whiskers Leaves, Legendary Benefits Since Ancestral Times

 

Oleh Harmen Batubara

Among Indonesia's natural wealth, various medicinal plants are hidden whose properties have been passed down through generations. One such star is the cat's whiskers leaf. This plant, with its flowers resembling cat's whiskers, is no newcomer to the world of traditional medicine. Its benefits have been legendary since ancient times and continue to be a hot topic today.

 A Long History

 Cat's whiskers leaf (Orthosiphon aristatus) has deep historical roots in Asian communities, including Indonesia. This plant is widespread in tropical and subtropical climates, from Southeast Asia to East Asia. Due to its strong reputation, the international community knows it by names that describe its functions, such as "Indian Kidney Tea" or "Java Tea," which refer to its origin and primary properties.

 The Secret Behind the Magical Leaf

 The legendary benefits of cat's whiskers leaf are not just myth. Modern science has revealed that this plant contains powerful active compounds, such as:

 Flavonoids: Act as antioxidants that fight free radicals and reduce inflammation.

Triterpenoids: Contribute to its diuretic properties.

Sinensetin: A special compound that also plays a role in increasing urine production and has anti-inflammatory effects.

 The combination of these compounds is the foundation of the various health benefits of cat's whiskers leaves.

Legendary Health Benefits

 Here are some of the main benefits of cat's whiskers leaves that have been believed for a long time and are supported by research:

 1. Natural Diuretic

This is the most well-known benefit. Cat's whiskers leaves stimulate urine production, thereby helping cleanse the urinary tract and kidneys of waste and bacteria. This makes them excellent for preventing and treating urinary tract infections and kidney stones.

 2. Maintaining Kidney Health

By helping cleanse the kidneys, these leaves are believed to maintain optimal kidney function. Their ability to dissolve uric acid and excess salt in the body also helps reduce the workload of the kidneys.

 3. Helps Control High Blood Pressure

Its diuretic properties help remove excess salt (sodium) and fluid from the body, which can ultimately help lower blood pressure.

 4. Fights Inflammation and Free Radicals

Its antioxidant and anti-inflammatory properties make this leaf a friend for the body in fighting various inflammatory conditions, such as arthritis. Its antioxidants also help protect body cells from damage.

 5. Helps Regulate Blood Sugar Levels

Several studies have shown the potential of cat's whiskers leaves in helping stabilize blood sugar levels, making it a good companion plant for diabetes management.

Best Of You

How to Consume Wisely

 The most common traditional method is to brew it like tea. A few cat's whiskers leaves (fresh or dried) are brewed with hot water, then drunk after it cools down. Although natural, consumption should be done wisely. Pregnant women, breastfeeding mothers, and those taking certain medications (such as diuretics or hypertension medications) are advised to consult a doctor first.

 It's no wonder that cat's whiskers leaves remain popular and highly sought after. This ancestral heritage is living proof that nature has provided a living pharmacy for our health. By using it wisely, we can continue to experience the legendary benefits proven for generations.

Rhizome Tea: "Rimpang Tea" A Healthy Ancestral Heritage Drink

 

Rhizome Tea

By  Harmen Batubara

Have you ever felt tired, decreased immunity, or just wanted to warm your body in a natural way? In the midst of the hustle and bustle of modern life and the onslaught of various chemical supplements, we often forget the local wisdom that has been passed down from generation to generation by our ancestors. One of the hidden gems of the rich traditions of the archipelago is **Rhizome Tea**, a herbal drink that is not only refreshing, but also has extraordinary health benefits.

Traces of History in Every Sip

The history of Rhizome Tea cannot be separated from the wealth of spices and medicinal plants that abound in Indonesia. Since thousands of years ago, our ancestors were familiar with rhizomes such as ginger, turmeric, ginger and lemongrass. They are not only used as a cooking spice, but are also mixed into traditional medicinal ingredients to maintain stamina, treat various diseases, and even become part of traditional rituals. This knowledge is passed down orally from generation to generation, making Rhizome Tea more than just a drink, but a reflection of local wisdom that has stood the test of time. These ancient recipes, once perhaps only known to a select few, are now rediscovering their relevance in the modern era.

Harmony of Various Herbs, Countless Benefits

What exactly makes Rhizome Tea so special? Its power lies in the synergy of various rhizomes blended harmoniously. Generally, Rhizome Tea is made from a combination of rhizomes such as:

Ginger: Widely known for its anti-inflammatory properties and ability to relieve nausea and muscle aches, and warm the body.

Turmeric: Rich in curcumin, a powerful antioxidant that acts as an anti-inflammatory, improves brain function, and supports healthy skin.

Lemongrass: Provides a fragrant and refreshing aroma, and has antimicrobial and antioxidant properties that are good for digestion.

Galangal: Similar to ginger, galangal also has anti-inflammatory properties and can help relieve pain.

This magical combination makes Rhizome Tea a beverage with a wide spectrum of benefits, from boosting immunity, reducing inflammation and pain, improving digestion, to aiding detoxification. In the midst of changing seasons or a busy, energy-sapping routine, a warm cup of Rhizome Tea can be a soothing and restorative remedy.

Affordable, Truly Effective, and Popular Again

Amidst the high cost of medical treatment and expensive health products, Rhizome Tea presents a highly relevant solution. The raw materials are readily available and affordable, and the preparation process is simple. Today, this traditional beverage is increasingly sought after, not only because it is affordable, but also because of its proven benefits, which are widely recognized by the public. Its ease of preparation, especially with the availability of tea bags, makes it a practical choice for fast-paced lifestyles. People are beginning to realize that sometimes the best medicine comes from nature, from what our ancestors have trusted for centuries. This is proof that local wisdom is timeless.

Rhizome Tea

So, why not start making a habit of enjoying the benefits of Rhizome Tea? Experience for yourself the warmth of your body, the lightness of your head, and the renewed energy that comes after sipping this powerful beverage. Let's preserve this invaluable ancestral heritage for the health of ourselves and future generations. Start your day with the goodness of nature by choosing Rhizome Tea as part of your healthy lifestyle!

Interested? Click the link here.

7 Practical Basics Of Healthy Eating

 

7 Practical Basics Of Healthy Eating

These 7 practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs. It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

1. Base your meals on higher fibre starchy carbohydrates  Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer. Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg  It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced. Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g. A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. Eat more fish, including a portion of oily fish  Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish. Oily fish are high in omega-3 fats, which may help prevent heart disease. Oily fish include : salmon ;  trout ; herring; sardines ; pilchards ; mackerel ; Non-oily fish include: haddock ; plaice ; coley ; cod ;  tuna ; skate ; hake

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt. Most people should be eating more fish, but there are recommended limits for some types of fish. Find out more about fish and shellfish

4. Cut down on saturated fat and sugar

Saturated fat   You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:  fatty cuts of meat ; sausages ; butter ; hard cheese ; cream ; cakes ; biscuits ; lard ; pies

Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you're having meat, choose lean cuts and cut off any visible fat. All types of fat are high in energy, so they should only be eaten in small amounts.

Sugar   Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are found in many foods, such as :  sugary fizzy drinks ; sugary breakfast cereals ; cakes ; biscuits ; pastries and puddings ; sweets and chocolate ; alcoholic drinks ; Food labels can help. Use them to check how much sugar foods contain.

More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar. Get tips on cutting down on sugar in your diet

5. Eat less salt: no more than 6g a day for adults Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

6. Get active and be a healthy weight   As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing. Read more about the benefits of exercise and physical activity guidelines for adults.

Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.Most adults need to lose weight by eating fewer calories. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

Check whether you're a healthy weight by using the BMI healthy weight calculator.Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.If you're underweight, see underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

7. Do not get thirsty

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.Even unsweetened fruit juice and smoothies are high in free sugar.Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass. Remember to drink more fluids during hot weather or while exercising.

 

Resource : http://www.nhs.uk/live-well/eat-well/eight-tips-for-healthy-eating/

 

 

SosioTrafficJet, Get Targeted Traffic From Social Media – HarmenBatubara.com

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Now you too can turn your site into a viral social traffic magnet and get targeted traffic without paying a single penny for it. Follow three simple steps and get results like you aspired.SociTrafficJet is for everyone No Matter What Kind Of Niche You Are In, This Software Can Make A Significant Difference For You…

Lunch Options Help You Stay Full Until Dinner

Lunch Options Help You Stay Full Until Dinner

While they say breakfast is the most important meal of the day, it’s just as important to eat lunch to make sure you can power through your workday, that after-work gym class, or whatever else life throws at you. It’s also imperative that you pick the right foods to fuel your body. Opting for chicken nuggets with a side of fries will satisfy you momentarily, but you’ll wind up consuming too many calories and feeling sluggish. If, on the other hand, you fill your plate with healthy lunch foods, you’ll have a much more successful end to the day.

Give your midday meal a makeover with these healthy lunch options.

1. Broth-based soup

More a category than a specific food, soup is one of the best midday meals you can eat. The key is to opt for broth-based versions. According to Eating Well, these varieties fill you up without weighing you down thanks to high water content. 

If you need some ideas for versions to make at home, check out some simple recipes from Prevention. If you’re eating out, steer clear of creamy soups. Most restaurants offer plenty of healthy options and are happy to answer questions about ingredients. Also, opt for a low sodium soup option if it’s available.

2. Lean protein

Eating plenty of protein helps stave off hunger for hours, but the exact protein you choose is a matter of preference. 

Canned tuna, chicken, and tofu are all good options. If you choose to go with deli meats, be sure to read the label. Some varieties are loaded with sodium and other fillers you probably don’t want to be eating.

3. Whole grains

Steering clear of carbs? You might want to rethink that strategy. Whole grains are among the best foods you can eat. Fiber is a big part of why whole grains are so nutritious.

Today’s Dietitian highlights some of the best choices along with their fiber tallies, including amaranth, barley, and brown rice. These starches are also perfect for lunch because they stand up well to travel much better than refined grains. If you’re a sandwich person, opt for whole-grain bread.

4. Nuts or seeds

Include a bit of fat to give your meal a lot more staying power; opt for nuts or seeds. They’re full of heart-healthy fats and also offer a great crunch to what can otherwise be a meal filled with soft foods. Pumpkin seeds, pistachios, peanuts, walnuts, and almonds are all good choices. 

Also, keep a jar of your favorite nut butter to snack on at your desk. Simply spread it on some whole-wheat toast for a quick meal when you’re short on time. Avocado and olive oil are also great options for adding a healthy dose of fat to your meal.

5. A piece of whole fruit

Fruit is always a smart choice to satisfy your sweet tooth while getting a great dose of nutrition. For example, the USDA’s nutrient database shows one medium apple provides more than 4 grams of fiber and plenty of vitamin C for just 95 calories. 

Going for something whole like an apple or banana is especially smart for lunch because you can easily toss it in your bag without having to worry about making a mess or the need for refrigeration.

6. Beans

There’s no denying healthy foods can be pricey, but beans are still one of the best bargains in the grocery store. When you consider what you’re getting by eating these legumes, they’re an even better deal.

A ½-cup serving of cooked chickpeas is about 50 calories and offers hefty doses of protein, fiber, and iron. Because they’re so sturdy, beans are especially great for those who make their own lunch. Toss some with your favorite grain, some roasted veggies, a simple vinaigrette, and a crumble of goat cheese for a simple and delicious salad.

7. Cruciferous vegetables

Tender lettuces might be the lunch standard, but cruciferous veggies will do a better job of keeping you full for the rest of the day thanks to potent levels of fiber. The USDA’s nutrient database shows one cup of chopped broccoli contains 2.4 grams of fiber. The same site reports one cup of chopped romaine has just one gram. 

While the broccoli also contains nearly three times the amount of calories, it’s still a negligible amount. Unless you’re eating mounds and mounds of veggies every day, this difference won’t impact your diet. Cauliflower, kale, and Brussels sprouts are also great choices from this vegetable family.

Resource : https://www.cheatsheet.com/entertainment/7-youtube-channels-for-beginner-cooks-during-coronavirus-quarantine.html/

How to Pick a Healthy Breakfast: Watch the Cereal

How to Pick a Healthy Breakfast: Watch the Cereal

By Karthik Guduru 

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We are being bombarded with advertisements about breakfast cereals: how they make you slimmer, brainier, more powerful, muscular and some sort of a super being.

What is it all about?

Remember how our mothers chased us to eat breakfast before we ran off to school? And note that mothers are still doing it, despite careers and busy days. It's not surprising because breakfast is the most important meal of the day and it is important that everyone, irrespective of age, eats a healthy breakfast.

Starting your day right

After the night's fast, a nutritious breakfast is just what the doctor ordered. Quite literally. There are many reasons why eating a healthy breakfast is necessary:

It provides the necessary fuel for your body and brain.

A hearty breakfast helps control hunger pangs and the following urge to snack as the day proceeds.

It helps to control weight. So, if you are one of those misinformed ones, who thinks skipping the morning meal will help you reduce weight, be aware that research has shown that it has the exact opposite effect. When you skip breakfast, your body is being misled to think that there are no calories coming in and tends to conserve rather than burn calories. Studies have found that, in such a case, even consuming fewer calories during other meals STILL results in a higher BMI (Body Mass Index).

Breakfast jumpstarts your metabolism and helps you eat fewer calories during the day.

For children, breakfast is of even more importance as theirs are growing bodies with high demands for energy, both mental and physical. After a night's rest, their 'fuel tank' is empty and a good, healthy breakfast is the fuel they need to deal with school and play.

Sugar and spice and all that's nice...

That's not what a good breakfast is made of!

A nutritious breakfast includes whole, unprocessed foods of fruits, vegetables, grains, protein foods, and dairy. Ideally, split your breakfast plate into 3:

1/3 of protein and dairy: the building blocks of life

1/3 of fruits and vegetables: the minerals and vitamins which protect body functions and contribute to immunity

1/3 of complex carbohydrates and essential fats: these are the energy givers that will energise you through the day.

Carbohydrates: the cereal killers?

There is a marked misunderstanding of carbohydrates.

There is a gap of at least 10 to 11 hours between dinner and the next day's breakfast. The body and the brain function when we burn glucose to release energy: this we get from carbohydrates.

At the same time, sugary, ready-made cereals and simple carbohydrates which are high on the glycemic index (GI), cause blood sugar spikes and contribute to overweight.

Quality complex carbohydrates, on the other hand, are low on the GI and are slow to digest: as a result, the release of glucose into the blood is slow and steady.

Going the whole way

Processed foods, especially breakfast cereals are touted as easy-to-make and easier to eat. But they contribute very little or nothing towards nutrition and are often 'empty calories', which contain hidden salt and unhealthy sugars.

Whole breakfast cereals, like whole wheat daliya, poha or millets, are just that- WHOLE. And wholesome too. There are many advantages to making whole grains your source of energy and including them in your breakfast:

Since they are not processed, they contain the bran, germ, and endosperm and retain all the nutrition that Mother Nature has gifted us through them.

As mentioned earlier, they are complex carbohydrates, low on the GI, and do not cause blood sugar spikes. This is a boon, especially to people suffering from diabetes.

They give you a feeling of fullness, and you are less likely to reach for that bag of chips or that bar of chocolate if they are made a part of your breakfast menu.

They are high in fibre and add bulk to stool: this is good for digestion and constipation.

They protect the heart by lowering LDL cholesterol and triglyceride levels and controlling blood pressure.

They are rich in vitamins and essential minerals: their antioxidant properties are additionally beneficial to cardiovascular health and overall protection against disease.

The right breakfast cereals can make a new person out of you: one that is energetic and has the stamina to face the challenges of the day.

What to limit

There are quick-fix breakfasts that have caught the fancy of many. While it may be alright to indulge on that rare occasion, these are best avoided. Processed cereals, white bread, sugary foods like jam, pastries, and doughnuts, and processed meats like sausages and bacon, should be on the omission list. They have little nutritional value and increase the risk of chronic diseases affecting the heart, contribute to high blood sugar levels, may cause strokes and even some kinds of cancer.

Going organic

Get the best benefits from your breakfast cereals: in addition to eating whole grains, make them organic.

Organic breakfast cereals are free of chemicals. In today's agricultural scene, whole breakfast cereals not only have all the ingredients that Mother Nature has created them with, but also some that have been added on by Man. Unfortunately, these are not welcome additions.

The indiscriminate use of chemicals in agriculture as fertilisers and pesticides causes irreparable harm to health and the environment.

The only way to make 'whole' completely 'wholesome', is to take the chemical content out of your breakfast. Get it off your plate! Adopt the organic way of living: save yourself and your planet.

At Terra Greens Organic, we are committed to Mother Nature and the highest standards of chemical-free farming. All our products bear the NOP and NPOP certification of true organic quality.

Independent Blogger, Environmentalist, Organic Food Enthusiast, Organic Products Researcher in Organic breakfast cereals

[http://www.terragreensorganic.com/cereals.html]. Through my Blog's I am looking forward to share my knowledge in organic products, gain new knowledge and share a positive vibe to this world.

Article Source: https://EzineArticles.com/expert/Karthik_Guduru/2129455