9 things about sweet potatoes you just ought to know!

English: Picture of fries made from sweet pota...

English: Picture of fries made from sweet potatoes. (Photo credit: Wikipedia)

The softer, orange-fleshed variety of sweet po...

The softer, orange-fleshed variety of sweet potato, commonly referred to as a yam in the United States (Photo credit: Wikipedia)

Experimental line of provitamin A-enriched ora...

Experimental line of provitamin A-enriched orange maize, harvested in Zambia (Photo credit: CIMMYT)

1.  They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies.  Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.
2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.
3.  They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin Dplays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
4.  Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.
5.  Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral.
Superior fiber content
Sweet potatoes contain almost twice as much fiber as other types of potatoes. Contributing close to 7 grams of fiber per serving, they make an excellent starchy addition to any meal. The high fiber content gives them a “slow burning” quality. This basically means their caloric energy is used more slowly and efficiently than a low-fiber carbohydrate.

6. Heart-healthy
They contain a large amount of vitamin B6. This vitamin is crucial in breaking down a substance called homocysteine, which contributes to hardening of the arteries and blood vessels. Vitamin B6 helps keep the walls of these important blood passageways flexible and healthy which allows blood to flow freely.

In addition, sweet potatoes contain high amounts of potassium. Potassium plays an important role in lowering blood pressure by ridding the body of excess sodium and regulating fluid balance. It is also an important electrolyte that helps regulate the natural rhythm of the heart, and maintains normal function of the brain and central nervous system.

7. Rich in beta-carotene
Beta-carotene or vitamin A is an important antioxidant. One medium sweet potato provides your body with the complete recommended daily allowance of vitamin A and then some. Vitamin A is useful in the prevention of several different types of cancer as it is one of the most potent antioxidants out there.

Beta-carotene also helps to internally protect your skin from sun damage by both deflecting and repairing cell damage caused by excessive UV exposure. It also is an excellent nutrient for eye health and has been linked to prevention of vision loss and macular degeneration.

8. A great source of manganese
Manganese is a little-discussed trace mineral that has some great health benefits. It is a pivotal component in the metabolism of carbohydrates which helps support healthy blood sugar levels. This can help stabilize the appetite for hours as opposed to the temporary satisfaction that comes with most other carbohydrates.

It also is a cofactor in enzymes that play an important role in the generation of energy as well as the efficient utilization of antioxidants. It is used for the treatment of anemia and is useful as a treatment for several premenstrual symptoms in women as well.

9. Rich in vitamins C and E
As if being one of the top vegetable sources of beta-carotene weren’t enough, sweet potatoes are also rich in vitamins C and E. These are potent antioxidant vitamins that play an important role in disease prevention and longevity.

Both vitamins also play a huge role in the health and beauty of your skin and hair, making them popular supplements. The combination of beta-carotene, vitamin E and vitamin C in one food makes the sweet potato one heck of a “beauty food”. These nutrients all contribute to a healthy, glowing complexion and vibrant hair.

Learn more: http://www.naturalnews.com/035739_sweet_potatoes_beta-carotene_nutrients.html#ixzz2aiYD4jG0

Read more: http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html#ixzz2aiXuCJP5

Advertisements

Holy Guacamole!

  • 2 large avocados
  • 3 tablespoons chopped onion
  • 3 large garlic cloves
  • 2 tablespoons chopped chiles, or to taste
  • 2 tablespoons chopped red pepper or pimento
  • Juice of 1 lime
  • 1 tablespoon lemon juice
  • 2 tablespoons sour cream (I use reduced fat)
  • Salt and pepper to taste
  • 1/2 teaspoon ground cumin, more to taste
  • 1 tablespoon chopped fresh cilantro
  • Dash of hot sauce, or to taste

mash and mix.

ENJOY

 

Sports and Veganism

In 2011, the American professional cyclist David Zabriskie (Garmin group – overalls), that this year is going to compete in the Tour de France just a purely vegan diet. There is no doubt that he has challenged hard, when the average day of the Tour, the cyclist to return to his body about 8000 calories, lots of meat, to complete the protein losses of the day.


Each and every one must have recently been exposed or another video on YouTube, which encourages the movement of vegetarian or vegan diet. Some of us move on and continue as normal, some are beginning to question eating meat or animal products at all, and some people are persuaded, and inscribe on their banner vegetarian or vegan diet. If once to encounter in man a vegetarian was a rare sight, surely today come to me quite a few people vegetarians, vegans or other combinations (coachee or did not).
What is the difference between vegetarianism veganism at all?

The population of vegetarians avoid eating meat in all its forms (beef, chicken, fish, turkey, etc.). Vegan add also that avoiding feeding of all animal foods (not just meat and fish), ie, with eggs, and dairy products. Most of us it may seem as if there was nothing left to eat if you avoid all of these, but you just have to know some new foods.

There is no goal in this column, “to preach” to eating products of animal or not, since In my humble opinion it comes in approaches various trophic. Whether I agree with this view or not, for a professional to examine the diet of the person in front of him, and make sure that does not suffer nutritional deficiencies that may impair health.

As stated, when addressing me practicing vegan, my main objective is to make sure that despite the abstention from specific food, nutritional deficiencies will not, exhaustion and sports injuries. In fact, this is the goal in any nutrition counseling for athletes who are exposed to nutritional deficiencies than the general population (especially without iron, B12, calcium and protein). The problem was that the nutritional deficiencies of these costs, the more so when it comes to veganism or vegetarianism. I see in real attempt to overcome the missing, but not always with success.

Protein

Is one common missing protein. A person who practices should consume 1.2 to 2 g of protein per kg of body weight (depending on the intensity and frequency of training). Example, the parable of 70 kg person should eat 84-140 g of protein per day. Animal proteins contain the amino acids (building blocks of protein) essential for protein synthesis, and therefore are considered high quality proteins or “full.” People need regular diet will not hesitate especially to the conventional recommendations, as protein sources available and familiar to us are meat and dairy products, fish, eggs and dairy products.

Of course, when avoiding all these – we must find a way to fill the gaps, and of quality.

Plant sources such as beans, seeds and nuts definitely contain protein, but are considered less reliable amino acids for protein synthesis, and therefore are called “incomplete proteins.” However, when consuming the right combination of protein sources from plants, you can certainly get adequate protein quantity and quality.

Good way to get high-quality complete protein, is to combine grain legumes. All of these groups subtracts another essential amino acid, but the combination of the two groups also brings us to receive high-quality complete protein as animal protein! Majadra is a great solution (Rice is a grain and lentils are legumes), bread with homemade hummus and many dishes that combine the two groups. It is important to say that the combination should occur on the same day, but not necessarily in the same meal.

If so, the protein can be especially legumes (dried peas cup, chickpeas, white beans, lentils or Paul will contain about 15 g of protein) and soy milk drinks (250 ml of beverage contain 3% fat 7 g protein), tofu (100 g tofu 16 g of protein) or seitan (gluten protein. 100 g has about 30 g of protein).

Luckily, legumes and iron-rich B vitamins (except B12), so a vegan or vegetarian meals combine beans during the day – would benefit all sides: extra protein, iron and B vitamins
Iron and zinc

Iron and zinc may also be deficient vegetarian or vegan diet. These minerals are essential for carrying oxygen, energy production, immune system, normal function of the brain and nervous system. The problem with iron and zinc from plant foods (especially greens) is that there are components in plants that bind to the zinc and iron, so that only a small part of iron and zinc in our bodies actually absorbed. The decline in the availability of iron and zinc so strong as vegetarian or vegan should consume 2 times the amount of iron of the recommendations accepted.

Cooking techniques such as sowing legumes, increase the absorption of zinc and iron in the body, and therefore recommended.

Another technique to increase the absorption of iron and zinc from plants is to consume them together with vitamin C (peppers, tomatoes, citrus fruits, strawberries), while avoid could not consume them along with coffee or tea drinks containing oxalate and tannins that impede the absorption.

Calcium and vitamin D

As for calcium and vitamin D, there is no doubt that when you download the dairy in our daily diet, we also reduce a major source of their readily available. Lack of calcium and vitamin D may impair bone density, result in sports injuries (stress fractures mostly) or delay healing fractures and injuries. As mentioned, the main concern is to make sure that the person will be deprived of the accepted recommendations of the recommended calcium intake.

Calcium intake recommendations vary with age, and over 18 are range from 1000 mg to 1200 mg per day.

Such as iron and zinc, calcium from plants also less well absorbed in the body due to the plant components that bind tightly to calcium and prevent it from effectively absorbed in the body.

Good sources of calcium from plants are: Full sesame tahini (tablespoon contains 200 mg of calcium, 100 calories), cabbage – for (Kyle) and broccoli (broccoli cup contains 80 mg of calcium), natural almonds (10 almonds contain about 40 mg of calcium and 90 calories), and of course calcium-fortified tofu products, usually also enriched with Vitamin D.
Vitamin B12

Because vitamin B12 comes from animal entirely, we can not get it vegetarian or vegan diet. Vitamin B12 deficiency may lead to concentration problems, weakness and fatigue, tingling feeling sometimes, dizziness, memory problems and more. Another problem is a vegetarian and vegan diet usually contains large amounts of folic acid, which can screen the missing vitamin B12 levels.

The only thing to do is to be followed up in blood tests for the vitamin levels in order to dwindling reserves in time.
Supplements?

Do not forget, as always, that blood testing is recommended every six months, especially iron (iron, ferritin, Trnsfrin, blood count) and vitamin B12, and vitamin D to diagnose nutritional deficiencies. If you find a nutritional deficiency, have to consider nutritional supplements along with a professional. Diagnostic testing calcium deficiency is more problematic, since that requires a DEXA bone density test, which is not available to the general population.

If you consider that fail to eat enough calcium-rich foods, dietary supplements may be needed in appropriate amounts (if do not like grinding, for example, missing a great source of calcium).

It is important to say that if there is a risk to your daily diet is not sufficient, it is recommended to consult a professional about taking a multivitamin suited to vegetarianism. Please note that sometimes there is a tendency to take some supplements along with a multivitamin, but you should stop here and see if duplicates are not taking supplements for nothing, or take supplements that interfere with the absorption of the other one.
In summary

With an increase in vegetarian and vegan recent years, there is no doubt that even the professionals from clinical nutrition should make the necessary adjustments to such populations. Vegetarians and vegans can definitely make the health benefits of such a diet, get accepted recommendations of the vitamins and minerals mentioned in the article, not only for general health, but also to maximize sports performance. Vegans can get adequate amounts of appropriate amino acids, and increase muscle mass with strength training, provided to take care of the correct combinations.

Also, vegetarian and vegan diet can provide the iron needed to improve fitness levels combined with cardio training. All this can occur, provided there is good planning and careful, ensuring the correct combinations and not missing any component of food! And if you mess up, you should always consult with a professional to build you a customized program needs and goals without you hurting your health and athletic performance.

The invention of the ice cream and sorbet

The invention of the ice cream and sorbet “competitors” Spaniards, the Chinese ancient Rome, but no one knows exactly who invented it. Luciana Pouliot, gelato historian and museum curator, says that the first recipe for making ice cream, milk and eggs included, dated to the 17th century and written in Florence.

image

1) billion Chinese do not make mistakes …

This is a common mistake to think the ice cream was invented in Italy, the Kingdom of gelato. In fact, and like many other products, ice cream was invented in China thousands of years ago. The ice cream was invented in China is completely different ice cream as we know it today, and was made by mixing the noodles and ice.

(2) When arriving in Israel?

Israel’s first ice cream parlor opened in the ’50s by an immigrant couple from Bulgaria Jaffa, was sold “gum ice cream” with elastic and sticky texture based on an orchid powder, spice and rosewater Mstika. Only began to market ice cream in the country was very limited range of flavors which amounted mostly chocolate and vanilla flavors.

(3) not only chocolate – vanilla
In recent years “misbehave” with combinations and different flavors of ice cream around the world, even in Japan you can find red bean flavored ice cream, green tea ice cream and ice cream, sticky rice and dried.

(4) spicy Indian dessert
India sold ice cream called Kulfi includes unique flavors from the Far East spices like cardamom, saffron, avocado and more. In addition, it is likely a different method or Italian or French ice cream so its melting time is slow for them.

(5) can also fry
Ice cream deep fried in a dough mixture makes an excellent dessert that combines cold and hot, and this is a very popular dessert in China.

(6) the highest quality ice cream

Sorbet is a type of ice cream made from a blend of fruit puree, sugar syrup and stabilizers. Prepare the sorbet, slowly mixing machine to not enter the air mix, in order to create a dense, rich sorbet flavors.

Vegetarianism – Seven things to think about.

The modern lifestyle dictates us to live our lives to the fullest while just expecting from our bodies to function. Would your car keep on going if you’ll keep on giving it the WRONG kind of fuel?

Here are 7 reasons to go vegetarian. I know you’ll thank me later on 😉

  1. Eat a dark green vegetable (broccoli, spinach, kale, collard greens) at least three times a week. These nutritional powerhouses are packed full of vitamins such as calcium and iron. On the run or hate spinach? Try drinking your greens. I recommend Naked Juice’s Green Machine-its made with fruit juice as well as greens, so it tastes better than others.
  2. Take a vitamin supplement that contains B12 or include nutritional yeast in your diet regularly, especially if you’re vegan or mostly vegan.
  3. Water water water! It’s been said over and over again for a reason-because its true! Most people don’t drink nearly enough. Bring a water bottle with you wherever you go and invest in a simple filter for your home. Water is especially important when adjusting to a new way of eating, as it will help curb any cravings you may experience.
  4. Make it a goal to eat at least one piece of raw fruit or a handful of raw vegetables every day try to eat an apple first thing in the morning to get it out of the way.
  5. Reduce your refined sugar intake. I’ve got as much of a sweet tooth as anybody, but I try to keep it under control by using such sugar replacers as brown rice syrup, stevia and agave nectar whenever possible (such as in coffee and tea) and indulging in the refined stuff only occasionally.
  6. Keep your favorite salad dressings on hand. I find that I’m much more likely to eat my greens or some raw veggies when my favorite salad dressings are in the fridge. A little variety is great too–I try to keep at least two kinds, either store bought or homemade on hand at all times. Some of my favorites are homemade goddess dressing, Thai peanut sauce from my local Asian grocer and raspberry vinaigrette. A vegan ranch dressing was helpful as well when I was trying to wean myself off dairy.
  7. Eat the rainbow! Fruits and vegetables all contain different nutrients. A simple way to remember to eat a range of vitamins and minerals is to vary the colors of the vegetables you eat. Of course, greens are always good, but try eating a rainbow of tomatoes, yellow squash and purple cabbage!

SPROUTS MADNESS!!

Sprouts , their Health Benefits and Chemoprotective Properties.

Sprouts have many valuable attributes in relation to human health. Back in the 1920’s, an American Professor named Edmond Szekely put forward the concept and way of life of Bio-genic Nutrition

He classified sprouted seeds and baby greens as the most beneficial foods and recommended that they make up 25% of our daily food intake, calling them life-generating Bio-genic foods which he claimed offer the strongest support for cell regeneration.

In our daily life, various factors transpire to create free radicals within our bodies.

Free radicals are highly unstable oxygen molecules needing an electron to stabilise their entropy (chaotic state).

By stealing electrons from healthy cells the causal effects of this are the breakdown of vital biological structures and the alteration of DNA and RNA (a process called per oxidation).

Once this has occurred, the affected cell will only reproduce the altered version.These superfoods are a powerful source of antioxidants (minerals, vitamins and enzymes) which assist in protecting against this damage.

A healthy body is alkaline (i.e not acidic).Bio-genic foods have an alkalising effect on the body.

Raw foods contain oxygen and regular consumption of raw bio-genic foods with their abundant oxygen is valuable to health.

Double Nobel Prize winner Dr Otto Warburg found growth of cancer cells were initiated by a lack of oxygen and these cells, along with viruses and bacteria, could not live in an alkaline and oxygen rich environment.

Bio-genic foods are a good source of essential fatty acids (the average western diet is generally deficient in these) which play a major role in the immune system defences and are one of the highest food sources of fibre.

When these superfoods are grown to the chlorophyll rich two leaf stage, it has been shown they have been effective in overcoming protein-deficiency anaemia.

Some women have found that daily consumption of these superfoods has given relief from hot flushes and supported hormonal function.

The supply of vitamins (B complex and C) existing in seeds can be increased by the sprouting biochemistry over several days by 100% to 2000%.

This biochemistry modifies the array of minerals in sprouts so that they are in a chelated form which is more easily assimilated in the body.

It also denatures protein into the amino acid building blocks so that we can digest them in half the time of cooked foods.

Green juice, green tea and smoothies

Green tea comes from the Far Eastgreen tea accounts for about 20% of the global tea consumption, especially in Asia and several countries in North America. In recent years, green tea has become increasingly popular in the West, for a variety of health benefits associated with it. Has been attributed to green tea are many health benefits, green tea helps in strengthening the immune system, the recovery process after a workout plus green tea raises metabolic rate in the body and thus helps in weight loss. Main advantage of tea is that it is completely natural, contains no added flavorings, colors or preservatives. In addition, tea without added sugar, honey is calorie-free beverage and is a vital element in maintaining the fluid balance in the body.

  • Lettuce juice: Lettuce delicious and nutritious. Dark varieties, such as the Arab lettuce are the most nutritious. Arab lettuce is an excellent source of calcium, chlorophyll, magnesium, iron, potassium, silicon and vitamins A and E. Lettuce especially useful for building Hhmogblin blood. Lettuce juice adds shine, thickness and health of hair and skin. Lettuce provides the hair roots essential nutrients. Silicon containing lettuce keeps muscles and joints flexible. Lettuce juice is beneficial in situations of: anemia, constipation, hair loss, insomnia, liver disorders, nervous disorders and weight reduction.
  • Spinach juice: Drives the gut (good for constipation). Fresh spinach juice no oxalic acid, but only cooked spinach.
  • Another green juice: Parsley juice (1/4 cup) with carrot juice (3/4 cup). Green juices cleanse the lungs. Thus smokers are also excellent. Vegetable juices are also rich in chlorophyll, which is important in the process of cleansing the body. It is used as antiseptic, anti-viral and anti-bacterial, red Maksur builds and enriches the blood iron. Fresh green bean juice plus cabbage sprouts backpack: This combination re-pancreatic cells. Mix with carrots, parsley, celery. Vegetable juices can also add a little green powder (of wheat grass / barley, Chlorella, Spirulina, etc.) or fresh wheat grass juice to complete them into something powerful and healthy. You can also add one or two herbs (parsley, dill, mint, cilantro, etc.), or seaweed Dulles (which is rich in protein, iodine and iron DULSE). Juices – What do we actually have? Vegetable juice as a daily supplement to your diet (2-3 glasses of juice a day). Juice fasting days – which are used in juices daily diet. These days drinking 5-6 glasses of juice a day, in addition for drinking water and herbal tea. Example juice: 1/3 cup carrot juice, 2/3 cup cucumber juice and celery or cucumbers and lettuce.