Emerald Lindsay's Blog, page 20

Chocolate- Healthy and Tasty

Crushed Rumors

Hershey’s Special Dark Chocolate Cocoa, 8-Ounce Cans (Pack of 6)

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How much fiber is in raw vegetables

Consuming and adequate amount of fiber can help to lower your cholesterol levels, control your blood sugar levels and prevent constipation.

Red Cabbage

Serving Size : 1 cup

Amount of fiber : 1.5 grams

Fresh Carrots

Serving Size : 1, 7 1/2 inch long

Amount of fiber : 2.3 grams

Fresh Celery

CELERY FRESH PRODUCE LARGE FRUIT VEGETABLES PER BUNDLE (1)

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Serving Size : 1 cup chopped

Amount of fiber : 1.7 grams

Fresh Cucumber

Serving Size : 1 cup

Amount of fiber : 0.5 grams

Lettuce

Serving Size : 1 cup

Amount of fiber : 0.5 grams

Mushrooms

Harmony House Foods, Dried Mushrooms, Shiitake, 4 Ounce Quart Size Jar

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Serving Size : 1 cup pieces

Amount of fiber : 0.8 grams

Onion

Bland Farms Sweet Onions, 5 Lb Bag

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Serving Size : 1/2 cup chopped

Amount of fiber : 1.7 grams

Fresh Tomato

 

Serving Size : 1 medium

Amount of fiber : 1.0 grams

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It’s that time of the year again! Are you ready for some creative kitchen enthusiasm?

By Doris Fin, Vegan Chef, Holistic Health Coach and Registered Massage Therapist (www.feedyourbliss.com) 

It’s that time of the season again! It’s the time Mother Nature sheds, root veggies are harvested,

and the colours are sweet, flavourful, nutritious and delicious. It’s also the time to get creative in

the holiday spirit!

With so many tasty traditions, sometimes it can be a little challenging to keep meals simple,

light, healthy and full of flavour. That’s why I’m here to share some tricks and treats and inspire

you to get even more creative this thanksgiving.

One lush and naturesque afternoon in the Amazons of Northern Peru, I had a table of 15 to

feed. North Americans had gathered to fulfil their goals of cleansing and shedding past layers,

while still indulging in tasty familiar dishes. Being readily available, easy to digest, easy to

prepare and easy to incorporate into meals, sweet potato and legumes made the perfect

complimentary combination. I knew just the perfect dish to tickle both locals’ and foreigner’s

tastebuds.

With just a few simple ingredients, a dish both familiar and satisfying was quickly whipped up in

less time than dining in a restaurant (and much cheaper too). Now, Love takes time and

homemade nourishment can have a bucket load of Love.

This dish is sure to please the palate of any root veggie loving fan, but the bonus is it’s much

more nutrient dense and far tastier than any white potato dish. Sweet potatoes are a source of

fibre and an excellent source of Vitamin A to help you see through these long winter nights.

As you see in the picture, the orange colour compliments any side of green veggie and salad!

Vegan Sweet Potato Shepherd’s Pie  

(Serves 4)

Ingredients:

• 4 cups yams/sweet potato (about 2 large) or pumpkin, peeled, chopped into 1 inch chunks

• 3-4 cups boiling water (to cook potato)

• 1 cup water (for sauté)

• 1 cup cooked lentils or beans of your choice (see note below on properly cooking beans)

• 1 medium red onion, chopped or sliced thinly

• 2 cups of your favourite mixed veggies, diced small (broccoli, kale, spinach, yellow/orange

pepper, carrot, etc.)

• 2-3 Tbsp of your favourite sauce (pesto/salsa/non-GMO soy based/chilli/etc.)

• 2-4 small garlic cloves, minced (depending how garlicky you like it)

• 1 tsp celtic or himalayan salt, or more to taste

Optional:

• If you like spicy add 1/4-1/2 tsp black pepper, cayenne pepper or chilli powder

• Toasted sesame seeds

 

Loving Preparation:

1. Preheat oven to 400 degrees F.

2. Lightly grease a 9×9 inch pyrex pan with coconut or olive oil3. Boil 15 minutes or steam 25minutes your potato of choice until soft, but not overly soft.

4. In a large skillet, add 1/2 cup water and sauté your onions until soft on a medium heat. Keep

covered. Add the other 1/2 cup water along with your veggies. Cook on a medium-flow heat,

keep covered for 7-8 minutes, stir occasionally.

5. Add in sauce of your choice, garlic, salt to taste and optional pepper. Keep covered and stir

occasionally for 3 minutes.

6. Add lentils and stir again. Taste and adjust flavour, with more salt or pepper, if necessary.

Remove from heat and allow to cool 10min before using for the pie.

7. Puree your potatoes with a hand blender, food processor, or old fashioned mash by fork.

8. Spoon half the potato puree evenly in prepared pan. Spoon veggie mixture over bottom

layer, then spoon remaining half of puree on top of veggies, spread evenly, and draw lines

gently on top layer with a fork knife. Lines are just decoration and add to the visual

aesthetics.

9. Bake for 30 minutes in preheated oven, then broil for 3-5 minutes or until the top is lightly

brown, but not black/burnt.

10. Remove from the oven and allow to cool for 10minutes before serving.

11. Use a spatula to help cut and lift up and out of the pan. Sprinkle with toasted sesame seeds

and serve with a side of steamed greens and/or salad.

12. Store leftovers airtight in the fridge for up to 4 days. Reheat in a toaster-oven/oven for 5-10

minutes.

Benefits of properly cooking beans:

Makes them tastier, easier to digest, prevents gas and bloating and easy to cook with.

3 easy steps to cook beans properly:

1. Soak your beans over night in water about three times the volume of the beans.

(example: 1 cup of beans: 3 cups water)

2. Rinse and strain. Boil in water, double the volume of soaked beans, for 3-4 minutes.

(example: 2 cups soaked beans: 4 cups water), turn off the heat, keep covered for 3-4 hours.

3. Rinse and strain. Boil in water, double the volume of soaked beans for 5minutes, then simmer

for 1-2 hours. Strain if necessary.

4. Allow beans to cool before using them right away, refrigerate or freeze them, airtight.

5. Lentils and legumes don’t need to be cooked so meticulously as beans, however soak overnight

before cooking is a crucial part, for optimal benefits.

 

Note:

Times vary depending on the bean you use. For black beans 1 hour is enough, but depending on the

burning element, quality of the pan and freshness of your beans, it may take longer, so check after an

hour and adjust the water level if beans are not completely soft. If you are using a pressure cooker, half

the time (example: 30 minutes instead of 1 hour)

I like to cook and freeze a lot in one time to have ready, save time and to maintain convenience.

 

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Oysters: Food for better sex

For thousands of years humanity has been searching for foods that can enhance the sex drive and performance. Scientific studies are quite scarce on this topic despite history overflowing with folklore attributing certain foods, fruits and herbs that can stimulate sexual drive, OystersFresh LIVE Cocktail Oysters in the Shell are one of such that is consider an aphrodisiac according to scientists. The legendary lover Casanova breakfasted on 50 oysters every day in order to maintain his sexual prowess.

Oysters are very rich in zinc, Iron, vitamin B12, omega -3 fatty acids, magnesium, proteins, phosphorus, vitamin D, vitamin C, copper, manganese and selenium; it also has a high amount of sodium and cholesterol.  A 6-ounce serving contains 85 milligrams of cholesterol or 28% of the daily requirement.  A study conducted by the University of Washington found that eating oysters could help raise HDLs (good cholesterol levels), and lower the LDLs (bad cholesterol levels). They are one of the most nutrient packed foods with the lowest calories per serving; they are heart and brain healthy due to their high levels of omega-3 fatty acids, potassium and magnesium, which could help reduce the risk of heart-attack, stroke and can also lower blood pressure and lead to a host of other health benefits.

Oysters are low in calories and fat and are an excellent source of proteins which helps you to feel fuller making it ideal for losing weight; you could even call it the dieter’s dream. Eating oysters boost your protein consumption without significantly boosting your fat intake. Proteins are necessary for tissue repairs, immune function and hormone synthesis. Oysters contain 4 grams of fat per serving, a 6-ounce portion of raw oysters contain 16 grams of protein, which is 27% of the daily requirement of an average 150-pound person.

Oysters are loaded with essential minerals (zinc, iron and selenium); zinc is closely linked to sexual dysfunction in men while impotence and erectile dysfunction are closely associated with deficiency of zinc. As a treasure trove of zinc, oysters can help boost sexual performance and libido in men; it increases dopamine levels, which boost the level of sex hormones and aids in the production of testosterones. It also promotes healing and  is necessary for growth and development and strengthens the immune system.

A team of Italian and American scientist conducted a research in bivalve molluscs, which included oysters; they found that they were rich in rare amino acids D-aspartic acid (D-ASP) and N-methyl-D-aspartate (NMDA) that triggers increase levels of sex hormones. These amino acids cannot be found in any vitamin shop, an increase level of these hormones in the blood means you are more active sexually. “Old wives tales has been in circulation for centuries that eating raw molluscs (oysters) would stimulate the libido, these findings could be the first scientific evidence of some substance”.  So says Dr. George Fisher head of the research group, a professor of chemistry at the Barry University of Miami, and Dr. Raul Mirza and Dr. Antimo D’aniello of the Laboratory of Neurobiology in Naples.

Iron, vitamin B12 and omega -3 fatty acids  along with zinc makes oysters one of the best candidates for boosting your memory and brain functioning. A low iron reserve reduces your ability to concentrate, whereas lower levels of zinc affect your memory. Omega-3 fatty acids are  key components in brain functioning.  Vitamin B12 also supports nerve functions and might help combat cancer development.

Oysters are an impressive source of iron and iron is a key component in the formation of red blood cells in the body, and one of the primary defenses against anemia (iron deficiency) which can lead to fatigue, cognitive malfunction, stomach disorders and general muscle weakness. A fresh supply of healthy blood cells in the circulatory and organ system, provides the organs with high levels of oxygenated blood to stimulate their activity making them function efficiently while boosting the body’s overall metabolic rate.

Oysters are loaded with an exceptional amount of these enriching nutrients, vitamins, proteins, and minerals so precaution must be taken when consuming this food. Due to the overabundance of these components moderation is your key adviser when eating molluscs, primarily oysters. Eating too much can put your health at risk, so eat wisely and with moderation. As our mantra says eat healthy and live well.

 

References :

http://www.livestrong.com

http://myculturedpalate.com

http://www.medindia.net

http://www.telegraph.co.uk

https://www.organicfacts.net

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MANGO: chutney/chow

MangoesTropical Mangos – 7 lb make a sweet and excellent snack and side dish.

5 half ripe mangoes

1 ripe but firm mango

 1 full but green mango (meaning it is at the stage to start ripening.)

1 small onion

 1 small or medium cucumber

 1 head of chive finely chopped

1tsp of cilantro

 1 tsp finely chopped celery

 1 tsp finely chopped parsley

½ of small lime/ 1 tbs. lime/lemon juice

 1 ½ cup water

 Salt to taste (optional)

 Pepper to taste (optional)

Procedure:

Cut the mangoes, cucumber, and herbs  into a dish.

Add salt and pepper to taste.

Add lime juice and mix it around in bowl until fully seasoned then serve as a side dish, snack or filler.

To make the chow add water and season to taste, leave it to stand for an hour before snacking.

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Noodles Vegetable Party

One way to get kids to eat broccoli is to cut it up into small pieces and sauté it with other vegetables, then combining it with rice, spaghetti, or noodles; or you can eat it alone.

Ingredients:

1-pack noodles

½-cup chopped broccoli

2-carrots finely diced

1-cup chopped pak-choi

2-tablespoon chopped sweet pepper

2-medium tomatoes

½-cup finely chopped cabbage

1- Medium onion finely chopped

4 -pegs of finely chopped/grated/crushed garlic

1-teaspoon ginger powder

2-tablespoon small golden raisins

4-red diced cherries

Salt and pepper to taste

3-tablespoons of chopped pineapple

2-tablespoon coconut oil or any vegetable oil of your choice

Method

Combine all the chopped vegetables in pot and sauté them until the vegetables are cooked to your satisfaction. Add boiled noodles and other ingredients to the pot then add salt and pepper to taste; mix it well until noodles are well coated with vegetables and serve alone or with a side dish of your choice.

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Get To know The Amount of Fiber in The Fruits You Eat

Consuming a high amount of fiber in you diet can help to lower your cholesterol levels, control blood sugar and prevent constipation. To attain these health benefits from fiber, you should try to consume between 25-35 grams of fiber each day or 6-8 grams per meal and 3-4 grams per snack.  It is advised that your  total fiber intake  be gradually increased over a 2-3 week period to allow your body to adapt to the change without any discomfort.

Fresh ,Red Apple With The Skin  

Serving Size – 1 small apple  

Amount of Fiber : 2.8 grams 

Dried Apricots 

Serving Size – 7 Halves   

Amount of Fiber : 2.0 grams 

Fresh Apricots 

Serving Size – 4 

Amount of Fiber : 3.5 grams 

Fresh Banana 

Serving Size – 1/2  small 

Amount of Fiber : 1.1 grams 

Read more about the medicinal purposes of bananas in our book Food For Thought Volume 1 

Fresh Blueberries 

Serving Size - 3/4 cup

Amount of Fiber : 1.4 grams 

Fresh Grapefruit

Serving Size - 1/2 medium

Amount of Fiber : 1.6 grams 

Check out our unique recipe Steam Fish in Grapefruit Juice 

Fresh Grapes With The Skin

Serving Size - 15 small

Amount of Fiber : 0.5 grams 

Fresh Kiwi With The Skin

Serving Size - 1 large

Amount of Fiber : 1.7 grams 

Fresh Mango

Serving Size - 1/2 small

Amount of Fiber : 2.9 grams 

Read more about the medicinal purposes of Mangoes in our book Food For Thought Volume 1 

Fresh Cantaloupe

Serving Size - 1 cup cubed

Amount of Fiber : 1.1 grams 

Fresh Orange

Serving Size - 1 small

Amount of Fiber : 2.9 grams 

Fresh Peach With The Skin

Serving Size - 1 medium

Amount of Fiber : 2.0 grams

Fresh Pear With The Skin

Serving Size - 1/2 large

Amount of Fiber : 2.9 grams

Raisins

Serving Size – 2 tbsp

Amount of Fiber : 0.5 grams

Fresh Raspberries

Serving Size – 1 cup

Amount of Fiber : 3.3 grams

Fresh Strawberries

Serving Size – 1  1/4 cup

Amount of Fiber : 2.8  grams

Watermelon

Serving Size – 1  1/4 cup cubed

Amount of Fiber : 0.6  grams

References 

http://huhs.harvard.edu

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10 Foods That Are The Sandman’s Best Friends (Makes You Sleep Well)

About Melatonin 

Tryptophan is one of the essential  amino acids, it is unique because our bodies cannot make tryptophan, therefore this amino acid must be attained from our diet. The body converts tryptophan to serotonin(a neurotransmitter-brain chemical)  and serotonin can then be converted to melatonin (the sleep hormone) .  Serotonin is involved in many vital body functions and is very important in the regulation of one’s mood and sleep pattern. Melatonin is a natural substance produced by the brain, it regulates the sleep and wake cycle; it controls the drive to sleep by causing drowsiness and lowering the body temperature thereby putting the body into a sleep mode.

Ten (10) Foods
Pumpkin Seeds

Pumpkin Seeds Pepita / Pumpkin Seeds – Roasted & Salted ~ 2 Lbs

are a rich source of Tryptophan(present in all protein foods in different amounts). Eating pumpkin seeds along with some form of carbohydrate food or fruit a few hours before bed may be helpful in providing the body with the adequate amount of tryptophan needed for the melatonin and serotonin production to help  promote a restful night’s sleep.

Cherries  

Cherries contain natural melatonin, the sleep regulator, this helps boost the body’s level of melatonin thereby  giving a restful night; pumpkin seeds and cherries are also natural weight loss fighters. An international group of researchers proved in a study that tart cherries increases sleep duration and quality. This group was comprised of experts from UK (Northumbria University and the University of Surrey) and from South Africa (University of Johannesburg).

Turkey 

Turkey Organic Whole Turkey (12 to 14 lbs)

is one of leanest meats there is, and one of the best protein foods that increases serotonin levels; it is also rich in essential fats and nutrients. So having a nice turkey sandwich is a sure way to increase your serotonin levels. They are a rich source of tryptophan, vitamin B 6, all the other B vitamins and magnesium all of which are excellent in relaxing you thereby putting you to sleep.

 

Pineapples 

Pineapples, besides being a  source of natural nutrients and bromelain also provides natural melatonin, which in turn raises the body’s melatonin levels as shown by Thailand’s Khon Kaen University. There is no doubt that pineapples give you a restful sleep. Aside from being the Sandman’s best friend , Pineapples have a range of wondrous health benefits most of which were discussed in our book Food For Thought Volume 1. 

Kiwis  

Kiwis Kiwi – Sliced (Dried) ~ 2 Lbs.

are a natural sleep aide, eating two kiwis one hour before retiring to bed can help you to fall asleep 35% faster and sleep 13% longer according to a study published in The Pacific Journal of Clinical nutrition in 2011. Kiwis contain numerous phytonutrients as well as other known vitamins and minerals; it is heart healthy and has a numerous amount of other health properties.

Oatmeal 

Oatmeal is a natural source of melatonin;  it is also rich in vitamin B 6 (anti-stress vitamin) and other vital nutrients that are excellent for your health. Combined with soy beverage, or milk it increases the probability of a restful night’s sleep; the vitamin D present in oatmeal can also increase serotonin levels  in your brain, which helps you sleep according to registered dietitian and Author of Eating for Energy and Ecstasy.

You can check out our Free oatmeal recipe HERE

Milk 

Milk contains sleep-enhancing properties due to its rich levels of calcium and tryptophan, which is converted to serotonin by the body. A warm cup of milk drink can promote drowsiness. A study conducted in the US shows that a combination of milk and Brazil nuts Two Pounds Of Brazil Nuts – We Got Nuts will send you to sleep, this according to lead author Dr. Michael Grandner of Pennsylvania University. Almond milk Silk Pure Almond Vanilla, 32-Ounce (Pack of 6)

can also be used, it too is a rich source of tryptophan.  From these combinations, it is clear to see that nuts are high in tryptophan,  magnesium, and calcium which makes ideal sleep aids and provide a natural and sensible way of solving your sleep problems.

Bananas

Along with other nutrients which are discussed in our book  Food For Thought Volume 1 , Bananas are rich in tryptophan, vitamin B 6 and magnesium, these  nutrients aid in making you feel relaxed and drowsy thus allowing you to get a restful sleep.

Eggs 

Eggs are a great source of tryptophan (amino acid) and other important vitamins and nutrients which are great for your overall health; it contains the entire vitamin B group. Foods that facilitate the production of serotonin in the brain should be consumed a few hours before retiring to your bed for a restful sleep.

Chamomile

Chamomile Chamomile Flower 2oz *

is an excellent sleep aide and sedative, it has been in existence for thousands of years and has been used for its medical properties since then. It is a rich source the flavonoid apigenin and other nutrients and minerals. Studies show that apigenin binds to the benzodiazepine receptors in the brain cells causing a mild tranquilizer effects. Chamomile tea calms and relaxes you, thereby giving you a restful night’s sleep.

I have used chamomile tea countless times and it works all the time; my father in-law and mother in-law both have trouble sleeping and since giving them this tea they are having some of the most restful nights sleep ever, which is very helpful for them. They also drink it during the day for a calming, restful and relaxing day. When you are feeling stressed have a cup of chamomile tea, it literally relaxes you, takes away your anxiety, thus making you feel much calmer.

 

REFERENCES

http://www.realnatural.org/research-c...

http://www.livestrong.com/article/440...

http://articles.mercola.com/sites/art...

http://articles.mercola.com/sites/art...

http://www.whfoods.com/genpage.php?tn...

http://www.bodyandsoul.com.au/nutriti...

http://www.brainbalancecenters.com/bl...

http://www.naturalnews.com/034151_ban...#

http://www.livescience.com/45005-bana...

http://www.plantmedicines.org/2013/08...

http://www.whfoods.com/genpage.php?tn...

http://www.medicalnewstoday.com/artic...

http://www.forbes.com/sites/melanieha...

http://www.dailymail.co.uk/health/art...

http://www.dailymail.co.uk/health/art...

http://www.livestrong.com/article/519...

http://www.ncbi.nlm.nih.gov/pmc/artic...

http://www.webmd.com/vitamins-and-sup...

 

 

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Why it is necessary to warm up and cool down

A warm up usually involves stretching motions in order to reduce the stiffness around the muscles. Another good reason is to avoid cases of injuries and bring out effective workout exercises. This process normally takes up to 6 minutes. You can start by marching on the spot, stretching, jogging, or jumping, it all depends on the impending event. Elbows need to be bent. Heel digs, shoulder rolls, knee bends are some of the common exercise that are done in repetitions before the main thing. There are varied steps that should be taken while warming up. It is a normal process for athletes to warm up and cool down when preparing for training.

A warm up simply increases the flow of blood to the muscles and eventually reduces on the stiffness which enhances good performance. Warm ups usually increases the body temperature and therefore improves on the elasticity of the muscles which greatly reduces the cases of strains. Warm up and cool down exercises increases the range of motion especially on areas surrounding the joints. Warm up and cool down exercises prepares anyone mentally before any event. This is because the body increases a wide range of hormones that can eventually help in the regulation of energy levels.

An effective warm up can only be done at a personal level. It should be done more with practice, and experience. In this case, you should attempt to warm up and cool down routine at varied intensities until you get at what suits you best eventually leading to better results. Well, there are also adverse effects that come as a result of skipping warm up and cool down exercises before any training or workouts. First of all, is a probability of having a torn muscle which is painful and takes long to heal. Lack of proper warm ups could also lead to poor performance in any given activity since the muscles are not flexible enough for the challenge.

A cooling down process is equally beneficial as it helps the body to recover especially after a strenuous exercise. Some of the aspects that are brought back into a normal working system through this process include the body temperature, breathing system as well as the heart rate. Cooling down enhances the process of redistribution which eliminates any accumulation of lactic acid which normally leads to nausea, dizziness or restlessness. The cooling down process depends on the nature of activity that was done. It involves stretching, running slower, jogging, and marching or simply walking. The main purpose is to bring the heart and muscles back to normal.

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How to Get Rid of Loose Skin & Stretch Marks

For most women, the biggest issue with skin is that over time it will lose its elasticity and the signs of loose skin and stretch marks will show up. However, getting rid of them is not an easy task, and it will require some patience and time to do so.

Loose stomach skin causes

There are many layers within the skin, and unless treated carefully it is possible to stretch out the elastic properties so that the skin cannot deal with the extreme changes; loose skin and stretch marks are basically when the skin is unable to adapt to the quick changes happening in the body.

However, if the weight gain has been happening for years and skin has adapted, it is possible that there is loose skin because there is fat underneath the skin not lost in the process of stretching the skin out.

Dealing with excess fat

The best way to deal with excess fat is to exercise regularly and to follow a diet regime that will best suit your body type. However, sometimes losing that last bit of fat and unwanted weight is impossible and you will need some body sculpting help from professionals.

Furthermore, it is important to remember that the human body is rather miraculous and nothing is impossible, but if you have not taken good care of your body, it will take a lot of time to burn off excess fat and to deal with loose skin.

Feed your skin

The best you can do to help your skin stay healthy and to quickly recover from any injury is to ensure that your blood circulation is in excellent condition. Your blood will deliver all the required nutrients in your body and it will distribute nutrition for your skin too. In order to improve circulation it is best to eat healthily, to exercise regularly and to avoid smoking and drinking.

Surgery as a last resort

Although it is best to stay away from surgical interventions, for excess and loose skin there is no other option; once the skin loses its elasticity it is impossible to bring it back to its previous state. Before even considering surgery, it is vital that you are aware that it is very complicated and that it carries a lot of risks of complications and infections. Furthermore, only consider surgically removing loose skin as a last resort, because the damage to your skin and body can be permanent and very unpleasant.

Loose skin

Getting rid of loose skin is hard and in most cases it will require a lot of effort, which is why it would be better to prevent it altogether from happening. If you want to minimize loose skin appearing, it is best that you take good care of yourself and of your skin too; after all it is a living organ as well. If you follow a strict diet and exercise regime, you will be able to get rid of loose skin over time.

 

By Guest Author

The post How to Get Rid of Loose Skin & Stretch Marks appeared first on One Pound Less.