Feijoa goodness

Have you ever tried a Feijoa, I did yesterday and now I'm addicted! It is just a fairly sweet fruit whose flavour is comparable to a mix of these fruits: guava, banana, pineapple, and strawberry. It smells devine and tastes even better..

Feijoa Fruit is perfect for  smoothies, yogurt, juices, ice creams, fresh fruit juices, shakes, jam, or even they simply enjoy it on its own like a natural and also healthy fruit. The Feijoa fruit is excellent and nutritious for individuals simply because in about a cupful of this pureed fruit you may get these types of vitamins and minerals:

- Calcium

- Calories

- Carbohydrates

- Copper

- Iron

- Magnesium

- Manganese

- Natural Fats

- Phosphorus

- Protein

- Vitamin B1, Thiamin

- Vitamin B2, Riboflavin

- Vitamin B3, Niacin

- Vitamin B5, Pantothenic Acid

- Vitamin B6, Pyridoxine

- Vitamin B9, Folate (great deal)

- Vitamin C (great amount)

- Zinc

What an amazing list of vitamins and nutrients, don't you think?

These fruits can be found in backyards on a shrub like tree or purchased from your local supermarket and or fruit grocer. 

Advantages of feijoa while pregnant.

Feijoa is regarded as the perfect fruit while pregnant simply because:

1. Foliates. Feijoa is probably the fruits which are very wealthy in foliates which are crucial in the development of blood cells. it is suggested that every lady of childbirth age needs to be consuming sufficient quantities of folic and also feijoa is one rich source. Insufficient foliates while pregnant may lead to anemia along with other birth problems.

2. Fiber. Since feijoa is abundant with vegetable fiber, it is suggested for the treatments for bowel problems that usually takes place while pregnant and after birth.

3. Iodine. Iodine’s content in feijoa is 50mg-100mg. this content is really a lot more than in various other fresh fruits and also in freshwater. Iodine is essential throughout pregnancy in every life beings

You can recognize a feijoa fruit by its blue/green skin that varies in texture from smooth to coarse. Additionally, feijoas are oval in shape and are approximately one inch to 3 1/2 inches in length. Even though you shouldn’t consume the skin of the feijoa fruit raw, you may utilize it just as one component in preserves. Whenever you cut into a feijoa, you will notice thicker, succulent flesh which is possibly light yellow or even white in colour. 

The moment you cut through this delicious fruit a strong perfume scented aroma will fill the room, it seems delicious and tastes even better.

So next time your in the supermarket or grocer or at someone's house that you know grows them... Go and get one- you won't be disappointed. 

Tarryn x 

Easter & Eggs

Easter is almost upon us and for months as we walk throughout the supermarket, we have been faced with that endless range of Chocolate Eggs and Easter bunnies staring us down.

Chocolate is high in sugar and low in essential vitamins and minerals. It is a processed sweetened food produced from the seed of the tropical Cacao Tree, and although cacao alone can be good for us, its all those nasty added ingredients such as condensed milk, fat, cocoa and sugar that make the milk chocolate taste delicious, we need to be concerned about.

A diet that is high in sugar can lead to chronic diseases and illnesses such as Diabeties, hypertension, (high blood pressure), and obesity.

This Easter you need to set yourself some goals. In this blog I'm not saying don't 'treat' yourself, I'm just giving you my opinions and thoughts for this time for year and some simple strategies on how to get through it.

Here are some little strategies and tips that I have come up with-

You need to remain focused on all of  your good eating habits. Ensure you are meeting your daily requirements of your essential vitamins and minerals all through fresh fruit, vegetables, fish and meats.

Limit your intake of Chocolate, yes we all know how delicious one tiny bit of that creamy, textured, smooth chocolate tastes, but admit it - who stop's at one? Instead aim for a smaller egg or square of dark chocolate. Dark chocolate is loaded with antioxidants. Antioxidants help free your body of free radicals, which cause oxidative damage to cells. It can also contain however some caffine which acts as a mild stimulant, so be weary of this. Dark Chocolate is bitter than regular chocolate and will give you that hit you need in just one little piece , meaning you shouldn't have to go back for more.

Exercise regularly during the Easter period, if you have exercised you are more likely to make healthy food choices and decisions.

Plan and prepare healthy meals and snacks, this will reduce you from snacking on that little egg or last little bunny ear that's laying around.

Lastly, if you really feel like you want to eat an egg, do it. Boil, Fry, or Scramble it.
Eating more eggs is a fantastic way to give yourself a health boost. Eating whole eggs are vital, the goodness of the eggs is found in the yolk, this contains half the amount of the eggs calcium and irons and the white contains over half of the eggs protein.

One little chicken egg is packed with several vitamins essential to your health:

• Vitamin B2 (riboflavin), which helps your body to break down food into energy
• Vitamin B12 (cobalamin), vital for producing red blood cells
• Vitamin A (retinol), which is great for your eyesight
• Vitamin E (tocopherol), which fights off the free radicals that can cause tissue and cellular damage, which may lead to cancer

Vitamins A and B2 are also important for growth - so make sure your kids are eating eggs regularly, too.

I hope you have enjoyed reading this little post all about Easter and Eating,

Finally remember I'm not saying give up on Easter all together, I'm suggesting you be in control, be motivated, be happy and lastly have an enjoyable and safe time with family and friends this Easter.


Tarryn x

Lemon Water

 

For those of you that know me well, most of you know that I have a jug full of Lemon Water in the fridge ready for serving. It has also been my daily routine for a few months now. After training in the mornings I begin with a glass of warm water with a squeeze of fresh lemon and then I drop the lemon in the glass. Warm lemon water in the morning also helps start the process of digestion in the body. 

There are also many benefits of lemons. It has a massive antibacterial and antiviral use and also is a great way to cleanse your liver.  Lemons contain  citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene. Lemons can also assist in immunity and drinking it with warm water is also a great way to soothe your throat.

Listed below are the benefits of drinking lemon water each morning;


Aids Digestion. Lemon juice flushes out unwanted materials and toxins from the body.
Cleanses Your System / is a Diuretic. Lemon juice helps flush out unwanted materials in part because lemons increase the rate of urination in the body.
 Boosts Your Immune System. Lemons are high in vitamin C, which is great for fighting colds.  They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure. Ascorbic acid (vitamin C) found in lemons demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory symptoms plus it enhances iron absorption in the body;
 Balances pH Levels. Lemons are one of the most alkalizing foods for the body. Sure, they are acidic on their own, but inside our bodies they’re alkaline.
 Clears Skin. The vitamin C component as well as other antioxidants helps decrease wrinkles and blemishes and it helps to combat free radical damage. Vitamin C is vital for healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne. It can actually be applied directly to scars or age spots to help reduce their appearance.
Promotes Healing. Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage.
 Freshens Breath. Besides fresher breath, lemons have  been known to help relieve tooth pain and gingivitis.
Hydrates Your Lymph System. Warm water and lemon juice supports the immune system by hydrating and replacing fluids lost by your body. When your body is deprived of water, you can definitely feel the side effects, which include: feeling tired, sluggish, decreased immune function, constipation, lack of energy, low/high blood pressure, lack of sleep, lack of mental clarity and feeling stressed,
Aids in Weight Loss. Lemons are high in pectin fibre, which helps fight hunger cravings.
Detoxify the liver. Lemon water acts as a liver cleanser by assisting in detoxification. It purifies and stimulates the liver by encouraging the production of bile, an acid required for digestion.

Another great tip is to get rid of the juice you purchase from the supermarket and instead have a jug full of lemon wedges and water in the fridge. If the juice is not in your fridge, you simply wont drink it. Lemon Water is much healthier option for you and your family. I'll be honest, it does take some time for your taste buds to adjust to the taste however once you like it, you will be hooked- well I know I am anyway.

T X

What is LSA?

Ever head of LSA?

LSA is a specially formulated combination of linseed (flaxseed) sunflower seed and almond which is made into a ground meal using an air cooled slow grinding process, taking care not to destroy the integrity of the grain.

The slow grinding process is essential in that it still leaves  the essential fatty acids of Omega 3 6 & 9.

LSA is used for many things but it also cleanses the liver, which plays a very important role in the body.

The liver is the cleanser and filter of the bloodstream,  regulates fat metabolism and makes HDL cholesterol (good cholesterol) which acts as a scavenger and carries the LDL (bad) cholesterol back to the liver for processing. The liver also secretes bile which breaks down and removes excess and unwanted fat from the body.

LSA benefits the body by providing essential vitamins and minerals. 

It has:

• protein
• fibre
• omega 3, 6 and 9 essential fatty acids
• vitamin A
• Vitamin E
• Vitamin D
• Vitamin B1 (thiamin)
• Vitamin B2 (riboflavin)
• Vitamin B5 (pantothenic acid)
• magnesium
• manganese
• calcium
• phosphorus
• potassium
• selenium
• copper
• zinc.

I you use 1-2 tablespoons per day of  LSA. I add it to yogurt, smoothies, or any recipe. It can also be sprinkled on salads ( it tastes great with pumpkin and feta)  and also fruit.

 LSA can be used when baking cakes, muffins or bread, but heating does effect some of the nutrient value of the LSA.

LSA should be kept cool once opened.

Enjoy! 

Ref: 

Priority health

Energy fields

LSA

Ninemsn 

Nutty Secrets

Almonds are rich in Vitamin E, with just a handful (30g, about 20 nuts) providing 85% of the Recommended Daily Intake (RDI) for Vitamin E. Vitamin E is a fat-soluble vitamin and antioxidant. So it’s important to include in the diet foods rich in healthy fats such as nuts to maintain heart health[i]. Bitter almonds contain prussic acid (also known as hydrogen cyanide). Extract of bitter almond was once used medicinally, but even in small doses effects are severe and in larger doses can be deadly. Fortunately the almonds we eat are considered “sweet” almonds[ii]. Brazil nuts are an excellent source of selenium, a vital mineral and antioxidant that may help prevent heart disease[iii]. Just two Brazil nuts can provide your entire daily intake of selenium[iv]. They’re called Brazil nuts because they’re the seeds of a very large tree from the Amazon rainforest. Brazil nuts for international trade come entirely from wild collection rather than from cultivated nut farms[v]. You will never see cashews sold in the shell. The nut is surrounded by a double shell that contains a caustic phenolic resin, urushiol, a potent skin irritant and toxin also found in poison ivy[vi]. Cashew nuts however are a firm favourite and with good reason – cashews are a source of magnesium, needed for strong bones. Count 15 cashews in a handful. Hazelnuts are referred to in a manuscript found in dating from 2838 BC. At that time, the hazelnut took its place among the five sacred nourishments God bestowed on humans[vii]. Maybe no longer sacred, but certainly very worthy. Hazelnuts contain significant amounts of B group vitamins including folate and Vitamin B6. Plus, they are the highest in fibre of all the nuts. An average handful contains 20 hazelnuts. Macadamias - the Australian nut - are brimming with healthy monounsaturated fats and have been found to lower blood cholesterol[viii]. Fifteen macadamias make one handful, and be careful to keep dogs at a safe distance – macadamias may cause muscle weakness[ix]. With a number of essential nutrients pecans are a great all round snack for the health conscious. They have also been shown to reduce blood cholesterol[x]. Feast on a handful or 15 pecans. “Pecan" is apparently from the native North American Algonquin word meaning "a tough nut to crack”[xi]. Indeed they are, so best to use a nut cracker. Pine-nuts, for Ancient Greeks and Romans, were believed to be an aphrodisiac. Whether for that reason or not, the pine-nut continues as a standard ingredient in today’s Italian cuisine. Pine-nuts are the edible seeds of pine trees, removed from pine cones. They contain nutrients including useful amounts of zinc, niacin, manganese and the amino acid or protein arginine. An average serve is two tablespoons of pine nuts. With that recognisable green colour pistachios are the only edible nuts that don’t need to be shelled before roasting. Related to the almond, peach and nectarine family – or drupes - pistachios are split down the middle[xii]. They’re rich in protein for active bodies and contain the antioxidant Vitamin E. Split 60 pistachios for an average serve of 30g. Walnuts are understood to have first been cultivated more than 4000 years ago, however fossilised shells have been found in South West France dating back 8000 years. The modern name walnut comes from the German ‘wallnuss’, meaning foreign nut. While ancient in name, walnuts are essential for health. They contain the highest source of natural plant omega 3s called alphalinoleic acid – ALA . Eating walnuts is like wearing a seat belt for your heart. Enjoy 10 whole walnuts in an average serve.

Have a Berry Good Day!

Berries are loaded with fibre, which helps you feel full (and eat less). Berries top the charts in antioxidant power, protecting your body against inflammation and free radicals, molecules that can damage cells and organs. 

Strawberries contain more vitamin C in a one-cup serving than one orange and are particularly high in folic acid

Blueberries contain 20 types of anthocyanin – antioxidants that give berries their blue-violet and red colors. Other berries contain only three or four types

Cranberries not only combat urinary tract infections by preventing Escherichia coli bacteria from sticking to cells in the urinary tract, but they also are a natural probiotic, supporting healthy bacteria that grow in the gastrointestinal tract and aiding in digestion

Blackberries, Raspberries and Boysenberries each contains 8 grams (g) of fiber in one cup – one-third the daily recommended amount (25 g) 

Have a Berrylicious Day! 

Juice It: Kale

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet, or better yet - for a super quick hit of vitamins, add it to your juicing regime!

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

Let's Go B.A.N.A.N.A.S

This is interesting. I found it this morning - Take a look... 

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION:
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS:
Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA:
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE:
This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

BRAIN POWER:
200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION:
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

HANGOVERS:
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN:
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS:
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES:
Bananas are high in B vitamins that help calm the nervous system..

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

ULCERS:
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chroniclercases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL:
Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, 'A BANANA a day keeps the doctor away!


                                          

Drink, To Good Health!

White Tea

White tea comes from the immature tea leaves that are picked just before the buds open. The lack of chlorophyll in the leaves gives them a silvery white shade. The least processed of all teas, white tea leaves are simply steamed. Due to its minimal processing, white tea has more polyphenols—antioxidantsthat fight and kill cancer-causing cells—than any other tea. White tea also has less caffeine—15 milligrams per serving—compared to 20 milligrams in green tea and 40 milligrams in black tea.

The Benefits: This tea is touted for its cancer- and age-fighting benefits. It has also been linked to lower blood pressure and cholesterol, a healthier heart, and a reduction in dental plaque. A 2009 study in the journal Nutrition and Metabolism found that white tea may help encourage weight loss due to high levels of phytochemicals.

Green Tea

Green tea is made from unfermented leaves that are steamed (like the white tea). While white tea has a light, sweet flavor, green tea is recognized for its prominent “grassy” taste. There are several common varieties of green tea including Matcha, Hyson, Sencha, and Dragon Well.

The Benefits: Packed with cancer-fighting antioxidants, green tea has been linked to cancer prevention, healthy teeth and gums, increased immunity, and weight loss. A study in the December 2009 issue of the American Journal of Clinical Nutrition found that drinking several cups of green tea a day decreased the symptoms of depression in men by 34 percent and by 39 percent in women. Drinking brewed green tea is the most effective way to get EGCG, an ingredient known to speed up metabolism. Drinking three cups of green tea a day can increase metabolism by up to 10 percent.

Oolong Tea

Although it has only recently become popular in the United States, Oolong tea has long been a favorite choice in the Orient. The semi-fermented, Oolong tea is a dark reddish color and has a flavor similar to green tea (without the grassy taste). While the oxidation process to make this tea diminishes some of the health benefits, Oolong tea is still a healthy option.

The Benefits: This tea is loaded with antioxidants and has been shown to help lower cholesterol, aid weight loss, and strengthen bones. It’s also been used to treat digestive disorders. While not as highly researched as the other tea varieties, a study published in the Journal of Investigative Medicine found that drinking 2 to 3 cups of oolong tea a day led to a 10 percent increase in metabolism in women.

Black Tea

The most commonly served tea in the United States, black tea is partially dried, crushed and fermented. The three types are Darjeeling, orange pekoe, and a variety of breakfast teas.

The Benefits: Black tea has low amounts of caffeine, which helps to promote blood flow in the brain without over-stimulating the heart. It also sharpens mental focus and fights tooth decay. Packed with thyophylline, black tea improves cholesterol levels and helps the body maintain blood pressure levels. A 2009 study in the Journal of Food and Science found that polysaccharides in black tea had high glucose-inhibiting properties, which could be beneficial in the fight to control diabetes.

(via Coreperformance.com)

So What Is Greek Yogurt?

Greek yogurt is a yogurt where yogurt curds are strained away from the whey, strained through a cheesecloth to separate out the whey and liquid. Along with the liquid goes some salt and sugar from milk's enzyme, lactose. As a result, Greek yogurt is thicker and more sour than regular yogurt. Because the liquid is eliminated, the product has more protein and less sugar per ounce than traditional yogurt.

Try eating Greek yogurt instead of your regular yogurts. Greek yogurt has twice the amount of protein then regular yogurts and its way easier for your body to digest which will leave you feeling fuller for longer . It has half the sugar and more than 6 probiotics in it to keep the inside of your body healthy. If you don’t like the ‘ tart ‘ flavour try adding some berries, nuts, cinnamon, fresh lemon juice or vanilla extract. The best thing is that this Greek yogurt can be used as a substitute for mayo or sour cream.

I love the fact that it is just so versatile. Yesterday I has Greek yoghurt with 3 different meals. Breakfast with my oats, dinner with my steamed chicken and vegetables then dessert with fresh strawberries and kiwi fruit!

(See below photo of chicken salad inside a roast sweet potato and an image of how I used it!)

Tarryn