nutrition | wholezome

June 14, 2012
by wholezome 4 Comments

HOME, SWEET HOME

The best thing about making a long journey from east to west is the jet lag (as long as you don’t have to work I should ad). I love sleeping in in the mornings – you know that feeling of the absolute right temperature underneath your duvet, you are awake but just enjoying resting with your eyes closed or maybe you are finishing that book that you’ve been trying to read for the last six months – you get my point!? Now here comes the jet lagged bit, since I never wake up before my alarm I never get to enjoy those magic moments in bed, yes I admit Im a exceptionally good sleeper and if I don’t get woken up I just keep on sleeping BUT when jet lagged … I wake up early!! Oh the joy, this morning I opened my blue at four o’clock and got time to be cozy in bed and could go for a early walk before the rest of the house got up!

During my walk I also got reminded of how beautiful Sweden is in the summer time. The sun on my back made it almost warm enough to take my sweater of and I didn’t even mind sneezing every few minutes (hay-fever) because the beauty of all those green plants around me.

Happily I returned home a few hours later with a bouquet of Lily of the valley and fresh strawberries – it doesn’t get more Swedish summer than that!

The strawberry is a highly nutrient dense fruit, with such huge amount of healthy substances that they are included in the list of so-called “superfoods”, tasty and packed full of nutrients.

Anti-anemic – Strawberries can help prevent and fight certain types of anemia, due to their high content in folic acid, which is essential for the synthesis of hemoglobin, the protein in red cells responsible for carrying oxygen throughout the body.

Anti-cancer – Strawberry is included in the list of top “superfoods” that help lower cancer death rates. This is because of the very high content of various anti-oxidants with flavonoids that work synergistically and more powerfully against oxidation and preventing damages caused by free radicals in our body.

Anti-coagulant – Strawberries contain moderate amount of acetylsalicylic acid, the same active ingredient found in aspirin. Although the amount of acetylsalicylic acid found in strawberries is not enough to relieve influenza symptoms, it can be actually helpful to thin blood and prevent blood clots formation, thereby reducing the work of the heart and improving its function.

Anti-inflammatory – Anthocyanidin is a unique flavonoid that makes strawberries a very powerful protector against inflammatory conditions such as asthma, gout, artherosclerosis, arthritis and rheumatoid arthritis. At the same time it protects against intestinal bleeding.

Brain and mental health – It has been shown that, besides having an anti-anemic effect, folic acid found in strawberries can help improve memory, concentration and the brain’s ability to process information. It is also essential for preventing brain defects in babies during pregnancy.

Digestive health – Due to their high content in vitamin C, strawberries stimulate the secretion of salivary and gastric juices, thereby improving the digestion of starchy and protein foods. In addition, fiber contained in strawberries effectively reduces constipation and cleans the colon, with a beneficial detox effect for the body.

Diuretic – The high content in potassium found in strawberries enhances diuresis, which contributes to detoxifying the body, as well as regulating blood pressure.

Heart health – Anti-oxidants found in strawberries, and especially vitamin C and anthocyanidins, may help protect arteries from damage, as well as preventing the formation of blood clots within blood vessels.

Immune system – Strawberries are very rich in vitamin C, which plays a key role in enhancing immune system function, as well as in preventing and fighting infectious diseases such as flu and cold.

Mood – Eating strawberries and drinking strawberry juice stimulate the release of serotonin, which improves mood and is responsible for a feeling of relaxation and a general sense of well-being.

Source juicing for health.

June 3, 2012
by wholezome 1 Comment

MORE FOOD FOR SUPER HEROS

Ok, so here we go with more healthy info on two green superfoods – spirulina and chlorella.

Most people have heard of chlorella and spirulina, but they don’t really know the details of why these two are truly the best food sources on the planet. For example, did you know that, ounce per ounce, spirulina contains twelve times the digestible protein of beef? If you haven heard about spirulina before its time to wake up and open your eyes and ears, incorporating this to your daily diet could change your life!

Did you know that a phytochemical found in chlorella can actually rebuild nerve damage in the brain and nervous system? That’s why chlorella is being used in the recovery of patients with Alzheimer’s and Parkinson’s disease.

Were you aware that both chlorella and spirulina can actually reverse cancer in the human body? Both of these superfoods have been clinically shown to demonstrate stunning preventive and curative properties when it comes to all sorts of cancers.

And finally, did you know that these superfoods also contain a high content of essential fatty acids such as GLA that are routinely missing from the diets of most western diets and yet are critical for healthy brain function?

These are just a few of the benefits that you can look forward to from a daily intake and today you will find spirulina in any health food store. I recommend that you buy this superfood I powder or tablet form, this makes the intake easier for your body and the powder is easily used in smoothies, just mix your favorite fruit and ad a few teaspoons of powder. Or why not try my raw spirulina balls for a treat!

If you are interested in the nutritional breakdown of these two algae I can tell you that you will find high-quality complete protein that is more dense and more digestible than any animal-derived protein. (Chlorella is 58% protein), all the known B vitamins, including vitamin B 12 which is almost never found in plants, Vitamin C and E, macrominerals like calcium, magnesium, zinc, potassium, trace minerals, omega- fatty acids including GLA, mucopolysaccharides, beta-carotene, nucleic acids (RNA & DNA) and at last but not least chlorophyll.

Both chlorella and spirulina are microscopic plants that grow in fresh water. They’re actually called micro-algae, since they are microscopic forms of algae. And they’ve been around for quite some time: a few billion years. These are some of the earliest and simplest life forms on the planet, appearing way before any dinosaurs where stomping around our planet.

Source Superfoods for optimal health: Spirulina & Chlorella by Mike Adams

May 14, 2012
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GUAVA

Mmmm guava. Before arriving in Thailand I had never tried this fruit fresh. I’m not sure it is available in normal European or American supermarkets, maybe they have just been hiding from me. Anyway, if you find one – buy it! Its such a refreshing crispy fruit and obviously (lucky you) I’m going to tell you about it’s health benefits as well..

Guava is a wonderful fruit for your health. It may not be as famous as other fruits but guava can provide some very important health benefits and has a very balanced nutritional profile.

Guava is a strong source of Vitamin C and contains large amounts of vitamin A, E and Vitamin B2.

Its high in potassium and has significant levels of other minerals like phosphorous, manganese, calcium, iron and copper.

Vitamin C, A and manganese play crucial role to keep the skin cells healthy. The extract of guava leaves are also used in many skin care products.

Guava gets your tummy working since its filled with fiber. Being a high fiber food also helps in the process of weight loss – fibers keep you full for longer and speeds up you metabolism!

Pink, red or orange guavas are very strong source of lycopene. Lycopene is a phytochemical of carotenoids family and extremely helpful in the prevention of cancer and heart disease. According to the research guava contains more lycopene than tomatoes.

Eating guava will reduce the bacterial growth and remove mucus in your colon.

To get the maximum health benefits of guava choose fruits that are fresh and firm…

May 12, 2012
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COCO BREAK

I’m so happy the fasting is over, I know I’ve been writing about glorious coconut water but what about the meat! I tell you it’s been a constant struggle drinking the water but leaving the tasty meat in its shell. With this afternoons nut I scoped out a few bits of this lovely meat and … instantly got full – bummer.

Now you want me to tell you about the nutritional benefits, don’t you!? Keep on reading..

Why did I get full so fast?
Coconut meat is high in fiber, one cup containing 7.2 g which is more than 20 percent of the recommended daily amount for most adults! Fiber assists in the digestion process by adding bulk to the stool, which helps to move food through the digestive tract. Fiber can also help you feel full, which is important if you are trying to eat less to lose weight. The Center for Nutrition Policy and Promotion recommends consuming 14 g of fiber per every 1,000 calories consumed, which means most children need 17 to 25 g per day and most adults need 25 to 36 g per day.

How about the fat?
One cup of raw coconut meat contains 283 calories, most of which come from its 26.8 g of fat. While most plant foods contain very little saturated fat, coconut meat contains a large amount, with 23.8 g per cup. However, unlike other saturated fats, which are long chain fatty acids, most of the fat in coconut is a medium chain fatty acid. Medium chain fatty acids are broken down much faster than long chain fatty acids, so they do not contribute to high cholesterol, as long chain fatty acids do.

And the minerals?
Coconut meat is high in the trace mineral manganese, with one cup providing 67 percent of the recommended daily amount for women and 52 percent for men. Manganese helps you metabolize both fat and protein. It also supports both the immune and nervous systems and promotes stable blood sugar levels. Manganese also helps your body use other nutrients such as iron, thiamine and vitamin E.

Coconut meat also provides a significant amount of two other minerals: potassium and copper. One cup provides 14 percent of the recommended daily amount of potassium and 39 percent of copper. Potassium, along with sodium, is essential for proper fluid balance within your cells. It is also necessary for proper heart function and muscle growth. Copper is important for the production of red blood cells and assists with your sense of taste.

Source and photo

May 8, 2012
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BOTTOMS UP

Breakfast today was a shot of wheatgrass juice and my lovely friend Mr coconut. I don’t think I’ll ever be sick of drinking coconut water. Mmmmm. Anyway, here is some nutritious facts about the not so tasty but really healthy wheatgrass juice.

30mls of freshly squeezed wheatgrass juice is equivalent in nutritional value to 1kg of leafy green vegetables

Wheatgrass contains over 90 minerals, including high concentrations of the most alkaline minerals: potassium, calcium, magnesium and sodium

It contains the essential enzymes: Protease (assists in protein digestion), Cytochrome Oxidase (a powerful anti oxidant), Amylase (facilitates digestion), Lipase (a fat splitting enzyme),
Transhydrogenase (strengthens the heart muscle) & Superoxide Dismutase (SOD) (found in all body cells and is known for its ability to lessen the effect of radiation and slow cellular aging)

Just one teaspoon of Wheat Grass powder, weighing a mere 3.5 grams, is nutritionally equal to an entire spinach salad weighing a full 50 grams – it packs a punch!

Wheatgrass has more vitamin C than oranges and twice the vitamin A as carrots!

Wheat grass juice helps your body to build red blood cells which carry oxygen to every cell. By increasing the oxygenation the body you can help offset smog and carbon monoxide and increase your endurance during physical exercise.

It also contains 19 amino acids, the building blocks of protein.

Source of information, click here.

April 29, 2012
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PAPAYA

Living here in Thailand is amazing, you’ll find freshly cut fruit sold on the streets and all over the place you’ll find bananas, pineapple, pomegranate -you name it- growing. These guys we found a few steps outside our bungalow. To name all health benefits of papaya would take the whole day but here is a list of a few interesting facts.

Anti inflammatory: The anti-inflammatory virtue from the papain in papaya greatly reduce inflammation in diseases such as rheumatoid arthritis, osteoarthritis, gout and asthma.

Prevention of colon cancer: The rich fiber in papaya bind to cancer-causing toxins in the colon and is eliminated from the body during bowel movements

Digestive aid: Papaya is commonly known for its fine and natural laxative virtue which aids digestion. Taken regularly, it can help habitual constipation, bleeding piles and chronic diarrhea.

Protection against emphysema: If you are a smoker, or are frequently exposed to secondhand smoke, consume papaya juice regularly for its high vitamin A content. This may save your life as it will highly reduce your lung inflammation.

Protection against heart disease: The three very powerful anti-oxidants in papayas help prevent the oxidation of cholesterol. Oxidized cholesterol forms dangerous plagues that can eventually cause heart attacks or strokes.

Intestinal disorders: The papain in unripe papaya is extremely beneficial for those who are deficient in gastric juice, have excess of unhealthy mucus in the stomach, dyspepsia and intestinal irritation.

Menstrual irregularities: Consumption of unripe papaya juice help to contract the muscle fibers of the womb, resulting in proper and regular menstrual flow. It is especially helpful in cases of menstruation cessation in young ladies due to cold or trauma.

Skin diseases: The juice from unripe papaya is highly beneficial in treating skin disorders like acne and psoriasis. When applied to wounds, it prevents pus formation and swelling. Paste made from unripe papaya when applied to the face, may remove pigmentation or brown spots, and making the skin smooth and delicate. Try it.

Spleen enlargement: Immerse cut ripe papaya in vinegar for a week, then consume twice a day with meals until spleen is normalized.

Throat disorders: Drink honey mixed in fresh juice from unripe papaya regularly over inflamed tonsils for diphtheria and other throat disorders. It dissolves the membrane and prevents infection from spreading.

Source

April 25, 2012
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KIDS ARE YOU EATING YOUR GREENS?

Greens help to build your internal rainforest and to strengthen the blood and respiratory system. They are especially good for city people who rarely see fields of green in open countryside. In Asian medicine, green is related to the liver, emotional stability and creativity.

Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Whenever possible, choose organic. But eating non-organic greens is much better than not eating any greens at all!

Some of the benefits of eating dark leafy greens are:

-Blood purification
-Cancer prevention
-Improved circulation
-Strengthened immune system
-Promotion of healthy intestinal flora
-Promotion of subtle, light and flexible energy
-Lifted spirit and elimination of depression
-Improved liver, gall bladder and kidney function
-Cleared congestion, especially in lungs by reducing mucus

Source: Institute of Integrative Nutrition

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