Link

Bucket of raw Abelmoschus esculentus (okra) pods

Bucket of raw Abelmoschus esculentus (okra) pods (Photo credit: Wikipedia)

Health Benefits of Okra

 

This beloved Southern U.S. staple, and popular ingredient in   Africa, India and the Middle East, contains memorable amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Beta-carotene, fibre, folate, lutein, magnesium, manganese, niacin, (B3), thiamin (B1) and zeaxanthin

WELLNESS

Okra burst forth from its roots and staked claim on the world at large in recent years because of its delicious, grassy flavor and amazing health benefits including but not limited to

Anti-cancer properties Okra’s rich fibre content sweeps hazardous wastes from the intestines and colon and can help combat colon cancer.  Vitamin A, Vitamin C, beta-carotene and lutein are powerful anti-oxidants that fight off cell-damaging free radicals and reduce your risk of developing cancer

Asthma Vitamin C, taken in even low regular doses, has been shown to reduce typical asthmatic symptoms like wheezing in those individuals suffering from the affliction

Blood health Magnesium is responsible for the production of healthy red blood cells

Bone health / teeth health Vitamin A and Vitamin C build and sustain strong bones and teeth.  Vitamin C plays an important role in repairing bones, cartilage, ligaments and tendons.  Vitamin K stimulates calcium-binding in the bones

Diabetes Fibre helps normalize blood sugar levels in the body by slowing down sugar absorption in the blood

Digestive health Due to its rich fibre content, okra cleans out the intestines and colon of toxic materials.  Vitamin A is vital for healthy mucous membranes, which, in turn, are beneficial for proper functioning of the digestive tract.  Consuming okra helps produce probiotics, or good bacteria, and is a great way to ease constipation, gas and irritable bowel syndrome

 

Eye health Vitamin A maintains healthy eye tissue, promotes higher visual acuity and can protect the eyes from age-related macular degeneration

 

Healthy bones and teeth Vitamin C is essential for healthy gums.  Vitamin A and beta-carotene are both good for a strong and healthy set of chompers.  Some of Vitamin C’s other prominent tasks include repairing bones, cartilage, ligaments and tendons

Healthy pregnancy Folate is an absolute must-have B vitamin for women who are carrying as it promotes healthy growth of the baby and prevents birth defects.  Vitamin C also aids in proper development of the fetus

 

Heart health Vitamin C, taken regularly, can lower blood pressure and fight atherosclerosis.  Magnesium also helps to normalize blood pressure.  Pectin, a soluble fibre found in okra, has been shown to considerably lower cholesterol.  Okra also happens to be a cholesterol-free food

 

Immune system health Vitamin C is the immune system’s best friend and can help heal wounds, form healthy scar tissue and fight off a gamut of diseases and infections, from an annoying, everyday cold to influenza to the HIV virus

Kidney Disease Studies have shown that eating okra on a consistent basis can actually stave off the onset of kidney disease

 

BEAUTY

 Skin health Vitamin C promotes healthy skin and produces collagen

Anti-oxidant properties Anti-oxidants Vitamin A, Vitamin C, beta-carotene and lutein are all winning warriors against cell-damaging free radicals and work to maintain healthy, younger-looking, elastic skin, strong, resilient nails and bounce-back hair that is less prone to breakage and split ends

 

WEIGHT LOSS

 

Fibre A once cup serving of okra has a whopping 3.2 grams of fibre, which will keep your stomach feeling full and sated and your mind less likely to crave those empty calories that are detrimental to your diet.  The fibre will also flush out your system more regularly and keep you from feeling bloated

 

Nutritional Intake One cup of okra has a scant 33 calories and is virtually fat-free with a barely worth mentioning 0.1 grams per that same one cup serving

 

COOKING / CONSUMPTION

 

Okra is available year round, but is at its peak in the summer months.  Okra pods, when chosen, should be bright green in color

Okra can be slimy if not prepared correctly, and that has proven a turn-off to some, but do not let that dissuade you from trying this delicious and versatile veggie.  To cut down on the slime factor, utilize quick-cooking methods like flash sauteing or steaming, grilling and/or frying.  A friend of mine recently suggested that I cut a small “x” in the stem end of the okra pod and soak it in vinegar for 1/2 hour before cooking.  Apparently, this is a popular treatment in Morocco and Greece, but one that should be taken in consideration, of course, dependent on which recipe you plan to make, as vinegar is strong

Pickled okra is fun and easy to put together and can be stored and enjoyed for up to six months!  Make sure to invest in real one-pint canning jars that have those two–part sealing lids to keep the air out and maximize the pickling effect.  Just fill a jar with okra pods, one chopped garlic clove, one whole Chile pepper, ½ tsp. dill seeds, a cup of vinegar (either cider or rice wine vinegar), 1 cup water and 2 tbsp sea salt  Spoon the mixture over the okra (leaving a little space at the top of each jar), boil the jars submerged in water for 15 minutes and store them in a cool dry place for at least three weeks before eating

Bbq Grilled okra is a fun and tasty backyard BBQ alternative.  Keep the pods whole, toss them in some fresh lemon juice, drizzle them with some quality EVOO, sprinkle them with a gentle amount of sea salt and a little fresh cracked black pepper and coriander to taste and place them right on the outside grill (or inside grill pan) for about five minutes each side.  The charred flavor well compliments that okra’s natural grassy goodness

For a healthy spin on a traditional Louisiana comfort food, concoct this easy, lean but still hearty and satisfying Chicken and Sausage GumboIn a Dutch oven, combine 2 tbsp all-purpose flour and 1 tbsp. canola oil over medium-high heat for three minutes.  Add 1 chopped onion, 1 cup sliced okra, 1 cup chopped celery, 4 minced garlic cloves, a ½ teaspoon (or more depending on how spicy you like it) Cajun seasoning, a ½ teaspoon thyme, 1 bay leaf, 2 cups lean chicken breast, 1 cup light Italian turkey sausage, ½ cup sliced red bell pepper, ½ cup sliced green bell pepper, 2 cups diced tomatoes and one 1 cup of chicken broth.  Bring it to a boil and then let simmer for 6-10 minutes and serve over brown rice

My Favorite Tempura Okra  in a crisp light batter with smoke paprika and tatziki

Fun Fact about Okra:  The seeds in okra are sometimes roasted in a skillet until browned and then cooled and ground as a coffee substitute!

Okra fruits

Okra fruits (Photo credit: Wikipedia)

Link

weightloss

weightloss (Photo credit: Life Mental Health)

The real Truth about weight loss is not some new fad diet that will be gone next year after you shed your kilos and put them all back again, no that’s so not it There is so much money to be made by companies with the growing epidermic of the western diet that those companies just want to sell you a quick fix and make a buck, they don’t care about your long lasting results. Exercise is important however even the famous Australian Fitness Coach Michelle Bridges knows and states that 80 percent of weightloss is diet related

Nor is some meal replacement shake the answer, some of these can actually do you way more damage, the minute you eat real food its back and you will put more on

Its real food, real exercise and real willpower

Have a Goal but also a plan to sustain it once you have reached your goal

90 percent of people who sustain there change have a Support System

For a free consultation email cassandra@womanshealthychef.com to help you achieve long lasting results with a plan designed specifically for you

My Weight Loss Coach

My Weight Loss Coach (Photo credit: Wikipedia)

Link

Peas in pods.

Peas in pods. (Photo credit: Wikipedia)

This often taken for granted little legume is actually a tiny powerhouse of Vitamin C, Vitamin K, carotenoids such as lutein, flavanols, folic acid, iron, omega-3 fats, phenolic acids, phytonutrients including an important polyphenol called coumestrol, a wealth of protein and saponins

WELLNESS

Peas are not just for making eyes in your mashed potato snowman anymore.  Nutrition-savvy individuals have graduated the humble pea from its role as decoration or edible plaything and revere it now for its outstanding health benefits including but not limited to the treatment of the following diseases and conditions

Alzheimer’s disease Vitamin K can help limit brain damage in those afflicted with this neurodegenerative disease

 Anemia In order to prevent anemia, which is essentially a deficiency of oxygen-transporting red blood cells, folks, women especially, should make sure to regularly ingest adequate amounts of iron

 Anti-cancer properties Coumestrol is being actively researched as a promising protector against stomach cancer (aka gastric cancer).  Carotenoids reduce cell damage due to the burning of oxygen in the body.  Flavonoid-rich foods like peas are known to protect one from developing lung cancer and oral cavity cancerAnti-oxidant Vitamin C, combats cell-damaging free radicals, repairs tissue and significantly reduces your chances of developing a whole slew of cancers including cervical cancer, esophageal cancer, oral cavity cancer, pancreatic cancer, rectal cancer and stomach cancer. Vitamin K, lutein and phytoserols can also reduce your risk

Arthritis The phytonutrients in peas have anti-inflammatory properties, which are particularly effective in assuaging arthritic inflammation

Asthma Vitamin C successfully reduces common asthmatic symptoms such as wheezing

Bone & teeth health Vitamin K is critical for building bone mass.  Vitamin C is essential for healthy gums.  Vitamin C’s other impressive bodily tasks include repairing bones, cartilage, ligaments and tendons.   The omega-3 fatty acids found in peas also facilitate good bone health

Diabetes The high fibre content in peas slows down sugar absorption.  The anti-oxidants and phytonutrients inherent in peas actually prevent insulin resistance, otherwise known as Type 2 Diabetes

Digestive health Due to its rich fibre content, peas clean out the intestines and colon of toxic materials and can relieve constipation.  Vitamin A promotes healthy mucous membranes, which ensure proper functioning of the digestive system

 Eye health Lutein staves off cataracts and age-related macular degeneration.  Vitamin A supports healthy eye tissue and facilitates higher visual acuity.  Carotenoids like beta-carotene also promote healthy eyes

Heart health Peas’ wealth of fibre and phytoserols can help lower cholesterol.  Vitamin C is known to lower blood pressure and fight atherosclerosis.  Folic acid lowers homocysteine levels in the blood, which is grand news as high homocysteine is a major risk factor for cardiovascular disease. And fantastically, peas are a cholesterol-free food

 Immune system health Vitamin C is a champion immune system booster and can prevent almost innumerable infections and diseases (from the common cold to the HIV virus) and lessen symptoms and recovery time from those already afflicted.  A lack of iron can cause exhaustion and exhaustion compromises your body’s ability to fight off infections

 Pregnancy Adequate intake of folic acid by mothers-to-be is highly recommended by doctors in order to prevent neural tube birth defects in newborn babies.  Proper iron intake can lessen the chance of a premature birth

 BEAUTY

 Anti-oxidant properties Due to their high levels of anti-oxidants including Vitamin C, carotenoids, flavonoids, phenolic acids and polyphenols like coumestrol, eating peas on a regular basis can prevent signs of premature aging such as fine lines and wrinkles.  These anti-oxidants will promote healthy, radiant skin, strong hair follicles and shiny locks and resilient nails less likely to chip or break

Iron Iron is essential for healthy skin, hair and nails

 WEIGHT LOSS

 Fibre One cup of peas has an amazing 7 grams of fibre!  Fibre will keep you feeling full and sated and less likely to grab blindly for empty calorie snacks between meals.  Also, that plethora of fibre will keep your body and bowels flushed out and result in more steady weight loss

 Nutritional intake One cup of peas has only 100 calories and yet is pleasantly sweet, tasty and satisfying.  That same serving has a mere 0.3 grams of total fat

 COOKING

 A lovely appetizer would most certainly be a steaming hot bowl of low-fat yet lusciously creamy and satisfying Green Pea Soup.  Merely heat a teaspoon of high quality olive oil in  a large pot over medium-low heat.  Add one large sliced onion and cook until softened, about five or so minutes.  Add 2 ½ cups of  chicken or veggie broth, ¾ teaspoon of tarragon, salt and pepper to taste and bring to a rollicking boil.  Add a bag of frozen sweet peas, bring down to a simmer and cook through until the peas are thawed.  Puree the mixture in a blender of with a boat motor until velvety smooth, and serve in pretty bowls with a dollop each of low-fat plain yogurt or sour cream, or chilled and served with mint in summer

As a simple side accompaniment:  Sweet Green Peas with Prosciutto.  In a large skillet over medium heat, add 4 tablespoons of quality EVOO, a handful of chopped prosciutto and one small minced onion.  Sautee gently for about 5-8 minutes, or until onions are softened and the prosciutto starts to crisp up.  Then add a pound of green peas and a tablespoon of water and cook until heated through.  Season with salt and freshly ground pepper to taste, and serve

Choose young peas in their pods, split open and fill with your favorite filling as a great little healthy finger food option

Being pretty on the inside means you don’t hit your brother and you eat all your peas – that’s what my grandma taught me. ~Lord Chesterfield

Peas in a Pod

Peas in a Pod (Photo credit: MrWoodnz)

Link

http://www.ted.com/talks/lang/en/dean_ornish_on_the_world_s_killer_diet.html

My gift to all of my wonderful readers

For a free Consultation to Change your Life through Wellness, Weightloss and Beauty  email cassandra@womanshealthychef.com

Its proven that 90 percent of people who achieve long lasting results have assistance before, during and after the process

25lores

Link

stock-photography-pumpkin-image16211462

The Health Benefits of Pumpkins

 

This beautiful squash is filled with Vitamin A, Vitamin C, Vitamin E, the Vitamin B-complex group including Vitamin B6, folate, niacin, pantothenic acid and thiamin, Vitamin K, calcium, copper, fibre, lutein, magnesium, Omega 3’s, phosphorous, phytoserols, potassium, tryptophan, Zea-xanthin and zinc

WELLNESS

Pumpkins are not just for Halloween carving anymore.  Health aficionados the world over have embraced this magnificent fruit for its pleasing taste, spectacular versatility in the kitchen and innumerable health benefits including but not limited to

Anti-cancer properties Adequate fiber in your diet will keep your body flushed out and your colon less likely to come in prolonged contact with potential colon cancer-causing toxins.  Vitamin A maintains healthy mucous membranes and can prevent lung cancer and oral cancer. Anti-oxidant Vitamin C, fights off cell-damaging free radicals, repairs tissue and diminishes your chances of developing quite a few forms of cancer including cervical cancer, esophageal cancer, oral cavity cancer, pancreatic cancer, rectal cancer and stomach cancer.  Tryptophan produces T-cells, which fight off cancer cells.  Vitamin K, lutein and phytoserols also take action to reduce your risk

Arthritis Pumpkin seed oil has value as an anti-inflammatory agent and is particularly effective against osteo-arthritis and rheumatoid arthritis

 

Asthma Vitamin C has been successfully shown to reduce typical asthmatic symptoms like wheezing in those afflicted

 

Bladder health Eating pumpkin seeds can reduce your chance of developing bladder stones

 

Bone / teeth health Vitamin A is crucial for strong teeth.  Vitamin C is essential for healthy gums.  Vitamin C’s other helpful contributions include repairing bones, cartilage, ligaments and tendons. Potassium helps preserve calcium in the bones and proper calcium prevents osteoporosis.  The omega fatty acids found in pumpkin also promote good bone health

Depression Studies have indicated that ingesting pumpkin seeds can prevent depression

Diabetes Vitamin B6 helps regulate and maintain healthy blood sugar levels.  Fibre slows down blood sugar absorption.  Zinc also assists with insulin regulation.  Regular ingestion of lutein has shown promise against Type 2 Diabetes, in particular

 

Digestive health Fiber helps you digest your food more effectively and can ease constipation.  Magnesium aids in proper bowel function, as well.  Potassium can increase metabolism and aid in the productive digestion of carbohydrates

 

Eye health Vitamin A supports healthy eye tissue and facilitates higher visual acuity.  Vitamin A, lutein and Zea-xanthin protect the eyes from age-related macular degeneration.  Lutein also has the added benefit of preventing cataracts.  Zinc assists vitamin A in creating melanin, a pigment that protects the eye.  Proper zinc intake has been shown to award better night vision

 

Heart health Pumpkin seed oil can increase HDL, or “good cholesterol,” and decrease LDL, or “bad cholesterol.”  The phytoserols in pumpkin also reduce cholesterol.  Vitamin C taken on a regular basis can lower blood pressure and fight atherosclerosis.   Potassium lowers blood pressure, as well.  Magnesium regulates the pumping of the heart and relaxes the blood vessels.  Pumpkin is fat-free and cholesterol-free and pretty low in sodium, all good news for the heart

Immune system health Vitamins A, C, E, tryptophan and zinc all support a healthy immune system and can ward off a slew of ailments ranging from the common cold to the flu to the HIV virus

Men’s health Pumpkin seeds and pumpkin oil are said to thwart prostate enlargement due to their high concentration of zinc.  They also assist in healthy sexual functioning

Menopause Pumpkin seed oil purportedly alleviates some menopausal symptoms including hot flashes, aches and pains and headaches

 

Mood Vitamin B-6 produces GABA, an extremely important amino acid that operates as a neuro-transmitter in the central nervous system and results in a general feeling of calm and well-being.  Tryptophan produces serotonin, another essential neuro-transmitter that does wonders to elevate mood

PH balance Potassium regulates and maintains proper pH balance in the body

Sleep Pumpkin seeds contain a great deal of tryptophan, which is converted into serotonin and subsequently melatonin.  Melatonin is otherwise known as the “sleep hormone,” so eating a handful of pumpkin seeds before bed can result in a restorative night’s sleep

 

BEAUTY

Anti-oxidant properties Vitamins A, C and E all have tremendous success fighting the cell-damaging free radicals and oxidative stress that often cause premature aging.  All three of these help keep the skin more elastic and radiant, the hair more bouncy and lustrous and the nails more resilient

 

WEIGHT LOSS

Fibre A one-cup serving of mashed pumpkin has a generous 3 grams of fibre, which will keep your stomach feeling full and satisfied and your mind less likely to trick you into those empty calorie snacks between meals.  The fibre will also flush out your system more consistently, which results in a more steady weight loss

Nutritional Intake That same one-cup serving has only 49 calories and is virtually fat-free

COOKING / CONSUMPTION

 Why not try some sweet recipes such as pumpkin pannacotta, pumpkin and coconut ice cream or a twist to puree with chicken stock and a dash of vanilla,If your not feeling that adventures there are some classics below

Since pumpkin seeds are so nutrient-rich, why not make a big batch of roasted, toasted pumpkin seeds to munch on as a tasty, crunchy snack between meals?  All you need to do is gather the seeds, place them on a single layer in a baking pan, drizzle them with some good olive oil, sprinkle with salt and fresh ground black pepper, toss to coat and bake in a 375 degree oven for 7-10 minutes, or until light golden brown.

A wonderful fall of winter appetizer, or meal in and of itself, is a rich, velvety Pumpkin soup.  Just sauté one small yellow onion and two garlic cloves in a tablespoon of quality olive oil until softened.   Sprinkle in one tablespoon of cumin and curry powder and toss gently until the veggies are well coated.  Add three cups of low-fat lower sodium chicken broth and one 15-ounce can of pumpkin puree and simmer over low heat for about 15 to 20 minutes.   Mix in one 12-ounce can of evaporated fat-free milk and cook for an additional 2 to 3 minutes.  Puree the mix in a blender until it reaches a smooth consistency.  Serve while hot in pretty white ceramic bowls with fresh cracked pepper and a smattering of those delicious toasted pumpkin seeds as garnish

And how could one possibly resist a good ol’ Pumpkin pie?  You shouldn’t resist it because like almost everything else, it can be skinnified without sacrificing its rich, creamy lusciousness.  Merely buy a low-fat unbaked pie crust in your freezer section and fill it with a mix of one 2 cups of pumpkin puree, one 2 cups of fat-free sweetened condensed milk, eight egg whites, a teaspoon of cinnamon and a ½ teaspoon each of ginger, nutmeg and salt.  Bake the pie crust first according to package directions.  Then pour in the filling and bake at 350 degrees for about 35 to 40 minutes and serve with a scoop of your favorite brand of low-fat vanilla bean ice cream or a nice dollop of fat-free whipped topping

“Only the knife knows what goes on in the heart of a pumpkin.”  ~Simone Schwarz-Bart

Pumpkins, photographed in Canada.

Pumpkins, photographed in Canada. (Photo credit: Wikipedia)

Link

Passionfruit, Granadilla, Passiflora edulis 's...

Passionfruit, Granadilla, Passiflora edulis ‘s a half of fruit with skin, flesh and seeds ….Trái Chanh dây cắt nửa với vỏ, cơm và hạt … (Photo credit: Vietnam Plants & The USA. plants)

The Health Benefits of Passion Fruit

 

This native South American fruit is chock full of nutrients, vitamins and minerals including Vitamin A, Vitamin B2, Vitamin B6, Vitamin C, calcium, carotenoids such as Beta-carotene and lutein, choline, copper, fibre, folate, iron, magnesium, phosphorous and potassium

WELLNESS

The passion fruit has inspired amorous passion in many a health-minded individual as it is sublime in flavor and innumerous in health benefits including but not limited to

Anti-cancer properties Passion fruit juice, with pulp and seeds intact, is very high in fibre and serves as a powerful laxative, which will keep your colon clean and in less contact with cancer-causing toxins.  This means you are far less likely to develop colon cancer.  Vitamin A maintains healthy mucous membranes and can stave off lung cancer and oral cancer.  Vitamin C, as anti-oxidant, combats the oxidative stress caused by cell-damaging free radicals, repairs tissue and wards off quite a few forms of cancer including that of the cervix, esophagus, oral cavity, pancreas, rectum and stomach.  Lutein may also decrease your risk of developing cancer.

Arthritis The important carotenoid Beta-carotene can reduce one’s chance of developing arthritis.  Anti-oxidant champion vitamin C does battle against cell-damaging free radicals that often cause inflammation in those suffering from osteo-arthritis and rheumatoid arthritis

Asthma Vitamin C is effective as an anti-histamine and can calm an asthma attack

Blood health The passion fruit contains a healthy dose of iron, and iron increases blood production.  Vitamin C works in tandem by preventing the loss of iron in one’s body

Bones / Teeth Mighty vitamin C is a must-have for healthy gums.  Vitamin A and beta-carotene are both crucial for strong teeth.  Potassium helps preserve calcium in the bones and increases their density and strength.  Calcium, in turn, prevents bone loss and osteoporosis

Depression Consumption of Beta-carotene, aka “Pro-Vitamin A,” can reduce one’s risk of suffering from depression

 

Digestive health Passion fruit makes for a highly effective laxative that can ease constipation.   It also shows promise in relieving hyperacidity and gastric ulcers.  B vitamins maintain healthy mucous membranes in the digestive tract

 

Eye health Vitamin A, Vitamin C, Beta-carotene and flavonoids all protect the eyes from free-radical damage and promote proper moistness of the eyes and higher visual acuity, especially at night

 

Heart health Adequate amounts of fibre can actually reduce cholesterol.  Potassium regulates the heart rate and blood pressure.  Magnesium regulates the pumping of the heart and also relaxes the blood vessels.  The B vitamins inherent in passion fruit juice can also lower cholesterol and stimulate proper blood circulation.  The many anti-oxidants in passion fruit inhibit the growth of cancer cells in the body.  And as luck would have it, passion fruit is a low-sodium food, which is always good news for those tending to their hearts

 

Immune system health Vitamin A, Vitamin C and over a dozen varying carotenoids found in passion fruit royally boost your immune system and can fend off a gamut of ailments ranging from the common cold to the flu to the HIV virus

 

Sleep disorders & Stress relief Vitamin B-6 is absolutely crucial in producing GABA, an extremely influential amino acid that serves as a neurotransmitter in the nervous system and results in a general calming effect and feeling of overall well-being.  Drinking a glass of passion fruit juice before bed can expedite a restful night’s sleep for the frustrated insomniac

 

BEAUTY

 

Anti-oxidant properties Vitamin A, Vitamin B2, Vitamin B6, Vitamin C, copper and potassium all play a strong role in maintaining healthy, lustrous hair that is less prone to breakage.  The anti-oxidant abilities of vitamins A & C do wonders in combatting cell-damaging free radicals and oxidative stress and preventing pre-mature aging

 

WEIGHT LOSS

 

Fibre One cup of passion fruit juice with pulp and seeds intact, provides an astounding    grams of fibre, which will fill you up and keep you flushed out on a regular basis, both which contribute to a more consistent and organic weight loss

COOKING / CONSUMPTION

 

Passion fruit curd is a wonderfully exotic spread for your Sunday morning scones, biscuits or short stack of pancakes and all it requires is ten passion fruits, a couple of eggs, some sugar, a bit of unsalted butter and a little stirring over low heat until thickened.  The curd can be poured into pretty glass jars and kept in the fridge for some time to relish when the mood strikes you

 

Passion fruit frozen yogurt or sorbet is downright delightful during the hot summer days and super simple to make.  But if you really want to get impressive with dessert, make a luscious passion fruit cheesecake.  The secret to extra creamy goodness is the combination of lite cream cheese and lite sour cream or Greek yogurt.  In order to truly reap the greatest benefits from this tropical fruit, use the pulp to make a simple syrup to pool on your finished cheesecake.  The black seeds make for a visually striking edible garnish with a lovely contrasting crunch

And a batch of Passion Fruit Mojito’s will go over well at any cocktail party.  Combine freshly strained passion fruit juice in a pretty rock glass or martini glass and mix in 2 TB.’s fresh lime juice, ½ teaspoon granulated sugar and some torn fresh mint leaves.  Muddle well, add ice, pour in 2 ounces of quality white rum and top off with club soda

History tell us that Spanish explorers saw the brilliant blooming flower of the passion fruit as a symbol of Christ’s crucifixion, or, the “Passion of the Cross.”

മലയാളം: പാഷൻ ഫ്രൂട്ട്

മലയാളം: പാഷൻ ഫ്രൂട്ട് (Photo credit: Wikipedia)

Link

Happy people

Happy people (Photo credit: Ethnocentrics)

Wellness is a confusing term for many, I find it best to explain simply as  emotionally, physically, mentally and spiritual

The Bad news is our Western Ways have made some of these more difficult to achieve but tommorrow is a good day to do something good for yourself and for the ones you love, here are some tips from me

Emotionally

Say something kind to yourself and to everyone around you that you find attractive about them. Remember its better to be aware of your feelings and accept them than deny them and have an optimistic approach to life over a pessimistic one,

Physically

Tommorrow is a day you have time to spend with others, if you wish or no one if you wish, do something active a walk, a swim, a game of cricket, football, tennis, soccer, hop scotch, elastics or twister. Exercise helps produce Happy feel good hormones, yep and Smile its a fact that physically smiling makes you feel happier

Mentally

At the end of the day write a list of all the things you are truly grateful for in your life, It may be having someone to share your day with, having a hot shower, the nutritious food you consumed,clean water to drink, a flower to smell, the things we often just take for granted in our lives, be aware of them and be grateful

Spiritually

Spend some time in Nature, Take some time to yourself 5 minutes breath in slowly and deeply through your nose and let the breath out though your mouth to clear your mind, then visualise what you want to bring in your life. Read a positive qoute daily for me thinking of Nelson Mandela or the Dalia Lama put me there instantly

Wishing each and everyone of you good things for today and everyday xxx

English: Merry Christmas and Happy New Year! E...

English: Merry Christmas and Happy New Year! Español: Feliz Navida y prospero año nuevo! (Photo credit: Wikipedia)

Link

English: Golden Flesh Yukon Gold Potato

English: Golden Flesh Yukon Gold Potato (Photo credit: Wikipedia)

The Health Benefits of Potatoes

 Potatoes are packed with Vitamin B6, Vitamin C, caffeic acid, carotenoids, complex carbohydrates, copper, fibre, folic acid, kukoamines, flavonoids, manganese, potassium and quercetin

 WELLNESS

 The humble yet historic potato got a bit of a bad rap in more recent times, with many folks falsely assuming it is a less healthy vegetable in part due to the deep frying frenzy.  But in all actuality, this innocuous-looking spud is relatively low in calories and fat and absolutely laden with outstanding health benefits including but not limited to

Anti-cancer properties Rich in fibre, eating a moderate amount of potatoes on a consistent basis will stimulate regular bowel movements and keep the colon clean and in less prolonged contact with toxic wastes that can result in colon cancer.   Anti-oxidant Vitamin C, in its role as an anti-oxidant, fights off cell-damaging free radicals and reduces one’s risk of developing cervical cancer, esophageal cancer, oral cavity cancer, pancreatic cancer, rectal cancer and stomach cancer.  Quercetin has been found to arrest tumor growth

Arthritis Vitamin C and quercetin are anti-inflammatory anti-oxidants, which can alleviate the troublesome inflammation often associated with osteo-arthritis and rheumatoid arthritis

Asthma Vitamin C can calm an asthma attack by reducing wheezing

Bone and teeth health Vitamin C is a must-have for healthy gums.  Vitamin C is also responsible for repairing bones, cartilage, ligaments and tendons

 Digestive health People sometimes avoid potatoes because they are “too starchy,” when in fact, the starch therein is predominantly “indigestible,” which basically means it passes through the stomach whole, adds helpful bulk to the diet and aids in healthy bowel movements

 Heart health Vitamin C can lower blood pressure and fight atherosclerosis.  B6 helps control levels of homocysteine levels in the blood, and high levels of homocysteine (an amino acid) have been linked to heart disease.  Potassium regulates the heart rate and blood pressure    Magnesium regulates the pumping of the heart and relaxes the blood vessels.  Adequate fibre can actually reduce cholesterol

 Immune system health Vitamin C is vital in strengthening the immune system as a whole and staving off a wide range of diseases and infections ranging from the common cold to influenza the HIV virus.  It can also lessen the severity of symptoms if one is already afflicted

Mood Vitamin B6 promotes a healthy nervous system and can regulate mood and promote peaceful slumber, as it is responsible for making neurotransmitters such as dopamine and serotonin.  Vitamin B6 also produces adrenaline and GABA.  Adrenaline enables us to react to and cope with stress in a healthy manner.  GABA is connected to relaxation and an overall sense of well-being

Pregnancy Doctors often urge expectant mothers to take adequate amounts of folic acid in order to prevent neural tube birth defects in newborn babies

BEAUTY

 Anti-oxidant properties The anti-oxidants in potatoes, namely flavonoid quercetin and Vitamin C, war against cell-damaging free radicals and protect our bodies from oxidative stress, which often causes the signs of premature aging including fine lines and wrinkles.  These powerful anti-oxidants also ensure strong hair and resilient nails, both of which are less prone to breakage

Apply thinly sliced Potato to the eye area to remove puffiness

WEIGHT LOSS

 Energy Vitamin B6 is a favorite amongst athletes as it converts the carbs you eat into energy, and potatoes are filled with complex carbohydrates and vitamin B6.  It’s a win-win situation for those seeking more sustainable energy to get through the day and still fit in a good workout

Fibre One large potato has a munificent 6 grams of fibre!  This abundance of fibre will keep your belly full, your appetite saited between meals and your body flushed out on a regular basis, all of which will contribute to more steady weight loss

Nutritional intake Potatoes, contrary to popular belief, are actually relatively moderate in calories with one large baking potato having approximately 278.  That same potatoes has less than 1 gram of total fat

COOKING

 While, of course, very little else compares to a steaming bowl of mashed potatoes as comfort food, there are a multitude of unique potato-centric recipes out there for the savoring, the trick however is putting them with non fatty foods which in fact is possibly why its been given a bad rap

For a sumptuous yet healthy bowl of soup, try making a low-fat version of a  Leek and Potato Soup.  In a large pot, heat 2 teaspoons of oil and add 2 minced shallots, 3 sliced leeks and 1 pound of peeled and cubed Yukon Gold potatoes.  Cook on medium heat for about 5 minutes.  Add 1 cup of  chicken or veggie broth and 1 2/3 cups of skim milk.  Simmer on medium to medium-low heat for ½ an hour and then blend the mixture to a smooth consistency.  Serve in pretty soup bowls and garnish with chive snippets and add a handful of chai seeds for texture

Bake and fill with a greek yoghurt mix with mustard, fetta, avocado, smoked tomato and watercress for a tasty, healthy lunch

Roast with a little olive oil and sea salt as a snack with a little cumin and serve with a freshly made baba ganoush, beetroot dip or hommus

 must be a pretty decent sort of fellow.”  ~A.A. Milne

 

 

1 and a half russet potato with sprouts. Slice...

1 and a half russet potato with sprouts. Sliced (left) and whole (right). About 4 1/2 inches (11.5 cm) in length. (Photo credit: Wikipedia)

Link

日本語: 乾杯

日本語: 乾杯 (Photo credit: Wikipedia)

WHAT ARE BEST BEST BEERS FOR LOW FAT?

From a study of 9 beers these two came out on top in Australia, check your local brews to find out yours

LIGHT BEERS

Hahn premium light  & Cascade premium light

2.6gm alcohol                 2.6 gms alcohol

Carbs 10.9                    Carbs 11.3 gms

KJ 428                          Kj 428

Benefits of Cooking with Beer

Marinating meat in beer can help reduce the carcinogens produced in meat cooked at very high temperatures, slash the meat and steep in beer 4 hours before bbqing  reduces harmful carcinogens in cooked meat by 90 percent (a study by the university of porto)

Why Vodka?

Its the purest spirit to drink and low in Calories when mixed with soda and fresh lime or fruit infusions to add some nutrients back into your body, side swipe the soft drink mixers and you will be well ahead

Spritzers without the Sugary Mixers

Made with dry white wine and soda or mineral water, skip the lemonade

Or Simply just half the amount you would drink and do your liver a favor

Enjoy some Christmas Cheer but dont be stuck with it all year  xxxx

For more blogs visit womanshealthychef.com

English: Macro photograph of coca-cola bubbles...

English: Macro photograph of coca-cola bubbles. Deutsch: Makro-Fotografie von Coca-Cola-Bläschen. Japanese: コカ・コーラの泡のマクロ写真。 (Photo credit: Wikipedia)