Check out this great Salmon recipe: http://www.glowpeople.com/5/post/2013/05/walnut-crusted-salmon.html
Salmon is a good source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefits—from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis...Omega 3's have a great anti-inflammatory effect on the body; most people today are deficient which some experts believe may be at the root of many of the big health problems today, like obesity, heart disease, and cancer. Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day. Try this delicious recipe from my website. Walnuts are a rich source of Omega 3's aswell so you get even more goodness!
Check out this great Salmon recipe: http://www.glowpeople.com/5/post/2013/05/walnut-crusted-salmon.html
The Chia Seed brings huge numbers of unsurpassed nutrition along with amazing health benefits. With over 27 key nutrients, it contains six times more calcium than milk does. It also comes with 100% more Omega-3 nutrients than salmon as well as 41% of your overall daily fiber needs, and at only forty-one calories in a single serving of Chia seeds. The benefits include increased energy levels, improved digestion, and better complexion. It can also tone your muscles, boost your mental sharpness, and allow you to sleep better at night. It is a fantastic source of cholesterol-free protein and is packed with complete vegetable proteins. The organic chia seeds also contain a great deal of fiber, with two tablespoons giving you 42% of the amount of fiber you need to consume daily. I buy mine at the Organic Food Café in Dubai and have it religiously with my oats every morning. The seeds are practically flavourless so they will not alter the taste of your foods. They turn into a jelly texture when you mix them with liquids. My kids Sprinkle them on their porridge or cereal in the morning and they love them! You can sprinkle Chia seeds on salads, throw them in stews, mix them with yoghurt or juice, and bake them in pastries. Your imagination is the limit as you can serve them in seconds. They also have an impressive shelf life so you can store them as long as you want to. They are best kept in the fridge.
Here is Dr Perricone giving his view on Chia Seeds:
Quinoa (pronounced Keen-wah) is a wonderful Superfood that we’ve all heard a lot about over the last couple of years. Why is it so great and more importantly how can we including it in our cooking?
The quinoa seed is high in protein, calcium and iron and is a relatively good source of vitamin E and several of the B vitamins.
It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Some types of wheat come close to matching quinoa's protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa. Quinoa is about 18% protein and just 1/2-cup will provide a child’s protein needs for one day! How amazing is that? The 6-7% fat of quinoa is relatively high when compared to other grains, but it boasts a low sodium content and also provides valuable starch and fiber. The seeds are gluten-free which makes this a nutritious and flavorful alternative grain for those with gluten sensitivity. Quinoa is a worthy addition to anyone's diet, supplying variety as well as good nutrition.
So now for the big question: how do we cook it and how can we include it in our diet?
A classmate of mine, gave me a great breakfast recipe for the kids:
Boil the Quinoa in a little bit of water until the grains open up, add some almond milk, cinnamon, chopped banana and a little honey to taste…It’s a great alternative to porridge and really does taste good for adults and children alike!
We cook brown rice almost daily in our home as an accompaniment to stews. I mix the quinoa in with the rice and boil them together for a more nourishing alternative. It can also be a substitute for the rice.
Cooked quinoa is excellent in hot casseroles and soups, stews, in stir-fries, or cold in salads. The seeds cook very quickly, in only 15 minutes. Uncooked seeds may be added to soups and stews as you would barley or rice. Cold salads consisting of quinoa and chopped vegetables or cooked beans make a quick, easy, and nutritious dish.
One of my favorite recipes is this Quinoa Tabbouleh Salad, sooooo delicious:http://www.glowpeople.com/5/post/2013/05/quinoa-salad.html
Healthy people everywhere love WALNUTS for their crunchy texture and great taste, but beauty buffs should love these too as they are quite literally “skin food”.
Walnuts boast an impressive array of skin-beautifying properties: they are made up of 15 to 20 percent protein and are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find linoleic omega-6 fatty acids and alpha-linoleic omega-3 fatty acids. They also contain vitamin E and vitamin B6, making them an excellent source of nourishment for your dermal tissue.
They strengthen the membranes of your skin cells, locking in moisture and nutrients that keep it plump and glowing and most importantly wrinkle free! They are also great at keeping out toxins that can damage skin cells.
The nourishing fats in walnuts attract moisture from the air, soothing dry skin and keeping your hair and scalp well conditioned and soft.
These healthy fats help to reduce skin inflammation (read: fewer breakouts!) and play a role in protecting the skin against harmful UV rays.
Walnuts are versatile and delicious: You can add them to hot and cold cereal, add them to your cake mixes, throw them into stews or salads and use them as a substitute for pine nuts in pesto recipes. While walnuts are great for you, don't go too overboard as they contain 183 calories per ounce!
Have a look at this walnut-crusted salmon recipe that is simply delicious!
How can you get your kids to eat walnuts? I would love to say that you should get them used to snacking on it when they are young as that is really the best way. However if you are one of those parents that struggle, go for the next best thing: hide it in their food!
Check out this great recipe for spaghetti with special meatballs (the meatballs are made with turkey and ground walnuts):
Cinnamon is the oldest spice known to man and has been used as a botanical medicine since 2700BC with many of its healing properties attributed to its special essential oils.
In traditional Chinese medicine, Cassia cinnamon is used for colds, flatulence, nausea, diarrhea amongst other things. It's also believed to improve energy, vitality, and circulation.
In Ayurveda, cinnamon is used as a remedy for diabetes, indigestion, and colds. It's a common ingredient in Chai tea, and it is believed to improve the digestion of fruit, milk and other dairy products.
What is the Scientific Evidence for Cinnamon's Health Benefits? Recent studies have found that cinnamon has a beneficial effect on blood sugar, which is great news for people Living with Type 2 Diabetes. One of the first human studies was published in 2003 in a medical journal called Diabetes Care. Sixty people with type 2 diabetes took 1, 3, or 6 grams of cinnamon in pill form daily, an amount roughly equivalent to one quarter of a teaspoon to 1 teaspoon of cinnamon. After 40 days, all 3 amounts of cinnamon reduced fasting blood glucose by 18 to 29%, triglycerides by 23 to 30%, LDL cholesterol by 7 to 27%, and total cholesterol by 12 to 26%.
Cinnamon also provides powerful anti-inflammatory protection. It contains a substance called cinnamaldehyde, which has been researched for its ability to prevent unwanted blood clumping and help with cardiovascular health.
Cinnamon’s essential oils qualify it as an ‘antimicrobial’ food: it has been studied for its ability to help stop the growth of bacteria as well as fungi.
In addition to its amazing healing properties, cinnamon is a concentrated source of bone building calcium and manganese, heart healthy dietary fibre and energy-producing iron.
You can add Cinnamon to just about anything! It comes in powder form or sticks (powder has a stronger flavour). I personally sprinkle it on my children’s porridge and my oats in the morning, I include it in most of the stews and soups I cook at home, when making broth, and in cakes. I even add a small piece of Cinnamon stick in my black tea (I find it delicious!) and sprinkle it on top of my Starbucks Cappuccino on the rare occasion that I have one! You’ll find its very easy to incorporate the minimum 1 gram dose into your daily diet as recommended above and the benefits are many! The good news is that children love it too because of its sweet taste, so don’t hesitate to include in their diets as well.
TURMERIC is a culinary spice being labeled as “powdered Gold” for its incredible health benefits.
Used as both medicine and food for centuries, accumulating evidence suggests that this relative of ginger is a promising preventive agent for a wide range of diseases, due largely to its chief active component, Curcumin.
Turmeric has long been used as a powerful and potent anti-inflammatory in both the Chinese and Indian medicine as an anti-inflammatory agent to treat a wide variety of conditions. In numerous studies, curcumin's anti-inflammatory effects have been shown to be comparable to the potent drugs hydrocortisone and phenylbutazone as well as over-the-counter anti-inflammatory agents. Clinical studies have substantiated that curcumin also exerts very powerful antioxidant effects. This is important in many diseases such as arthritis, and explains why many people with joint disease find relief when they use the spice regularly. In a recent study Curcumin was compared to Phenylbutazone and astonishingly produced comparable improvements in morning stiffness, and reduced joint swelling.
The BIG Buzz with Turmeric though is with its incredible anti-cancer properties. Tests by a team at the Cork Cancer Research Centre show it can destroy cancer cells and experts said the findings in the British Journal of Cancer could help doctors find new treatments. Dr Sharon McKenna and her team found that Curcumin started to kill cancer cells within 24 hours. Rodent studies at the University of Texas indicate that Curcumin inhibits the growth of a skin cancer, melanoma and also slows the spread of breast cancer into the lungs. Researchers from the University of South Dakota have found that pretreatment with curcumin makes cancer cells more vulnerable to chemo and radiotherapy.
The therapeutic advantages of turmeric and Curcumin are almost too numerous to list. An overview published in Advanced Experimental Medical Biology in 2007 states that, "Curcumin has been scientifically shown to exhibit antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal, and anticancer activities and thus has a potential against various malignant diseases, diabetes, allergies, arthritis, Alzheimer's disease and other chronic illnesses. There are many ways to add turmeric to your diet. Add a teaspoon or two to a pot of soup or stew, add it to rice or other grains when boiling, add it to scrambled eggs. Adding black pepper to turmeric enhances absorption significantly so be sure to add that in too! Most Indians religiously mix 1 teaspoon of turmeric with water and drink it every morning. This is definitely an acquired taste and you may prefer to try this recipe for turmeric tea instead:
Bring four cups of water to a boil, add one teaspoon of ground turmeric and reduce to a simmer for 10 minutes, strain through a fine sieve into a cup, add honey and/or lemon to taste. Some people like to add a teaspoon of ginger or cinnamon along with the turmeric, experiment until you find your favorite. I will leave you with an Interesting fact: Okinawa is the island nation with the world's longest average life span of 81.2 years, and this has been linked to the regular quantities of turmeric tea that they consume. Enjoy!
Before I begin, I apologise for what may be perceived as a lecture by some. Please know that it is coming from my heart after seeing the devestating effects it has had on a loved one. I'm willing to bet that most smokers are completely unaware of their odds: "Tobacco kills 50% of its regular users. One out of every two regular smokers will die from smoking" (World Health Organisation). That is huge! Most people presume that the main threat is Lung cancer, however Coronary Heart Disease is a major risk. Most smokers practise deceptive self-talk to convince themselves that they are not being subjected to any danger: "I'm not really addicted, I can stop anytime", "My grandfather smoked until he was 90 and was very healthy", "We don't have cancer in my family", "I exercise so I burn it all off" and "When my Dr tells me I have to stop, I'll do it"...we've all heard/said them all! The truth is most smokers secretely suffer from guitly feelings when smoking and have a very big understanding of the dangers they are putting themselves in: they are simply addicted to both the Nicotine and the 'habit' (drinking/smoking association, holding a cigarette etc..); Genetics has nothing to do with it and will not protect you; no amount of exercise will empty your system from the toxins; when your doctor informs you that its time to quit, its probably already too late unfortunetly. Please don't wait to hear bad news to quit, do it while you are still in control of the situation; The right time is NOW. I would suggest that you try many different things simultaneously: Nicotine patches and gum (these should never be used if you are still smoking), support groups (many available online), hypnosis, acupuncture, counselling...Do whatever it takes, go all out! Help is available and you should not do it alone. Have as many tools as possible to fall back on when temptation hits. The good news is that the benefits begin 20mns after you have your last cigarette. Please click on the link to see a timeline of what happens to your body when you stop smoking. Wishing you the best of luck
and sending you lots of positive energy on your journey to better health!
Quit Smoking Timeline
Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs, keep your body warm, help your body absorb some nutrients and produce important hormones too. Your body definitely needs fat – but quantity and quality is very important. There is so much information out there on what fats to eat and which ones to avoid. To make things more confusing, some go by alias names in the supermarket… if you don’t know your trans fats from your mono’s, today and tomorrow’s posts should make things clearer! We are going to look at the BAD fats today: Essentially they fall into 2 categories,Trans-fats and Saturated fats and they raise bad cholesterol (LDL) levels in your blood and mostly lower your good cholesterol (HDL) levels. TRANS FATS are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid at room temperature. Another name for trans fats is “partially hydrogenated oils" or “trans fatty acids” so look out for that on food labels. Companies like using trans fats in their foods because they’re easy to use, inexpensive, act as a preservative for long shelf-life, and give foods a desirable taste and texture. Many fast-food outlets use trans fats to deep-fry foods because oils with trans fats can be used many times in commercial fryers. Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels, and increase your risk of developing heart disease, stroke and type 2 diabetes. They can be found in many foods, especially in fried foods like French fries and doughnuts, and baked goods including pastries, pie crusts, biscuits, pizza dough, cookies, crackers, and stick margarines and shortenings. SATURATED FATS have a chemical makeup in which the carbon atoms are naturally saturated with hydrogen atoms, and they are typically solid at room temperature (think butter). Eating foods that contain saturated fats raises the level of cholesterol in your blood, increasing your risk of heart disease and stroke. Be aware that many foods high in saturated fats are also high in cholesterol which raises your blood cholesterol even higher. The majority comes mainly from animal sources, including meat and dairy products. Examples are fatty beef, lamb, pork, poultry with skin, lard and cream, butter, cheese and other dairy products made from whole or reduced-fat (2 percent) milk. In addition, many baked goods and fried foods fall into this category. The general consensus in the medical world seems to be that saturated fat should be controlled and consumed in infrequently in small quantities. Some plant foods, such as palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but do not contain cholesterol. As a general rule, be kind to your heart and body, avoid trans fats at all costs and limit saturated fats as much as posisble. Check my post tomorrow on the good fats that help lower your cholesterol.
Fat is not the enemy! Our bodies need fat to function properly and depriving it will only be trouble in the long run.
Good fats basically fall into two categories Monounsaturated and polyunsaturated fats, and they are actually beneficial for our health when consumed in the right quantities.
MONOUNSATURATED fats are simple fats that are typically liquid at room temperature but start to turn solid when chilled (olive oil is an example). Monounsaturated fats can actually have a beneficial effect on your health when eaten in moderation and when used to replace saturated fats or trans fats. They can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke. They provide nutrients to help develop and maintain your body’s cells, and are also typically high in vitamin E, an antioxidant vitamin most people need more of.
Examples of foods high in monounsaturated fats include vegetable oils such as olive oil, canola oil, peanut oil, sunflower oil and sesame oil. Other sources include avocados, peanut butter, and many nuts and seeds.
POLYUNSATURATED fats are simple fats that are typically liquid at room temperature and when chilled. Polyunsaturated fats can have a beneficial effect on your health when consumed in moderation and like Mono’s they can help reduce the cholesterol levels in your blood and lower your risk of heart disease.
In addition, they also include essential fats that your body needs but can’t produce itself, such as Omega-6 and Omega-3. You must make sure you get these essential fats through your food as they play a crucial role in brain function and in the normal growth and development of your body. Foods high in polyunsaturated fat include a number of vegetable oils, including soybean oil, corn oil and safflower oil, as well as fatty fish such as salmon, mackerel, herring and trout. Other sources include some nuts and seeds such as walnuts and sunflower seeds.
How much fat should you consume per day?
Mono and Polyunsaturated fats, like all fats, contain nine calories per gram. The fats in the foods you eat should not total more than 25–35 percent of the calories you eat in a given day...and, for good health, the majority if not all of those fats should be monounsaturated or polyunsaturated. So for example:
Lets take an average and assume 30% of your total calories should come from fat; If you are on a 2,000 calorie diet, 30% would mean you should be consuming 600 calories from fat. 600 calories of fat equals about 67 grams of fat. To put things in perspective, 1tbsp of oil is about 13.5g fat, 7 walnuts are 18.3g fat and so on...An ideal diet should include fat from nuts and seeds, oily fish like salmon, olive oil, avocados etc…
I personally buy olive oil and canola oil at home. I use olive oil raw in salads for example and for low temperature cooking. I use canola oil for high temperature cooking such as frying an onion for a stew. I use a very small quantity of oil in my cooking (about 1tbsp mixed with water) and add the rest through nuts and seeds, avocado in salads, hummus (sesame paste ‘tahini’ is a good fat) and so on. For baking, I replace all butter/margarine with canola oil and honestly its just as good if not better. So remember that fats are essential for our wellbeing and they are not all created equal! Choose the right ones and stay within the right quantities.
Some of you may have already heard of this little berry or even come across it at your local health store as its popularity rises.
Studies have shown that this little berry is one of the most nutritious and powerful foods in the world! Goji is the high-energy berry of a special Himalayan tree. It is packed full of antioxidants, amino acids and essential fatty acids. The pulp contains:
- A remarkable concentration of antioxidants that help combat premature aging, with 10 times more antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine.
- A synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols to help
promote cardiovascular and digestive health.
- An almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital for proper muscle contraction and regeneration.
- The fatty acid content in Goji berries resembles that of olive oil, and is rich in monounsaturated oleic acid, which aids in keeping the cell membrane supple so that all hormones, neurotransmitter and insulin receptors function more efficiently.
Consuming Goji berries also:
-Protects the liver (less fatigue)
-Supports kidney function
-Increases metabolic activity — burns fat and aids digestion
-Boosts immune function
-Promotes longevity — brings life support to the blood and all internal organs
-Test studies are showing that Goji berries may prevent the growth of cancer cells, reduce blood glucose, and lower cholesterol levels.
Savor each berry individually or add to hot and cold cereals (I add mine to my oats porridge in the morning), add a handful to your water bottle and eat them as you drink, use in soups, baked goods, tea and fruit juice blends. They are also delicious in salads!
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