The Heath Benefits of Pomegranates


Pomegranates are thick-skinned dazzlingly red beauties brimming with Vitamin A, Vitamin C, Vitamin E, Vitamin K, calcium, ellagic acid, folic acid, magnesium, manganese, niacin, phosphorous, phytochemicals, polyphenols, punicalagins, potassium, riboflavin, thiamin and zinc


These historically revered fruits have innumerable health benefits including but not limited to protect against and treatment of the following

Anemia Pomegranates are filled with iron and can cure anemia by elevating hemoglobin levels

Anti-cancer properties Pomegranates can prevent breast cancer, colon cancer, leukemia and prostate cancer, and can inhibit tumor growth and even, in some cases, induce apoptosis or cell death.


Anti-inflammatory abilities Vitamin C helps control arthritis and asthmatic symptoms such as coughing and wheezing


Bone health Calcium is crucial for strong, healthy bones.  Manganese helps form bone structures.  Pomegranate juice can also deter cartilage damage, which, in turn, prevents osteoporosis


Depression Pomegranates contain vital phytochemicals that stimulate serotonin and improve mood


Diabetes Pomegranate juice does not increase blood sugar levels, which is great news for diabetic folks


Digestive health Pomegranate juice aids in digestion and can help ease nausea.  The white membrane of the pomegranate is often used as a cure for diarrhea, dysentery, hemorrhoids and intestinal worms


Eye health Pomegranates are a great home remedy for conjunctivitis


Heart health Punicalagins (anti-oxidant compounds) lower cholesterol and blood pressure and increase the rate at which atherosclerosis (arterial blockages) dissolve.  Pomegranate juice has also been shown to improve blood flow and oxygen to the heart.   Magnesium normalizes blood pressure.  Potassium controls a healthy heart rate and also lowers blood pressure.  Pomegranate seeds actually prevent blood platelet aggregation, which can lead to hazardous blood clots


Immune system health Vitamin A and Vitamin C are extraordinary immune system boosters, which help fight off a wide variety of diseases, infections and viruses ranging from the common cold to the flu to HIV


Men’s health Studies indicate that pomegranate juice may be a natural, progressive treatment for ED, or erectile dysfunction


Menopause Pomegranate juice has been shown to relieve “hot flashes


Pregnancy Most doctors highly recommend folic acid to expectant moms as it increases blood flow to the unborn baby and can prevent neural tube birth defects


Women’s health Pomegranate juice can alleviate a UTI, or urinary tract infection




Anti-oxidant properties Vitamins A, C and E are all powerful anti-oxidants that promote healthy hair and strong nails.


Skin health Pomegranate protects the skin from harmful UV rays, promotes cell regeneration, repairs tissues and speeds up wound healing.  The anti-oxidants in pomegranate juice will also prevent the signs of premature aging including age spots, fine lines and wrinkles.  Pomegranate can also sooth painful acne outbreaks and diminish scars




Fibre A cup of the arils aka juicy pomegranate seeds actually contains a bountiful 7 grams of fibre.  As a snack, they will keep you feeling fuller longer and less likely to reach for empty calories.  They will also keep your body flushed out, which results in more consistent weight loss


Cooking / Consumption

 Fantastic in salads, yoghurt, sorbet, mix through vegetable dishes and curries to finish for colour, texture and zing

Marinate Meats in the juice , grill or just eat raw, naturally sublime

A wonderful compliment to your Sunday morning Belgian-style waffles or short stack of whole-wheat pancakes is this unique and sublime pomegranate syrup that is oh so easy to make.  All you need to do is combine 12 cups of pomegranate juice, 1.5 cups of sugar and 3 tablespoons of fresh lemon juice in a saucepan over medium heat until the sugar is completely dissolved.  Turn the mixture down to medium-low and allow it to reduce into syrup for about 50 minutes or so.  Let the syrup cool for a good half an hour and pour into pretty glass Ball jars


Interesting fact about pomegranates:  The pomegranate is one of the world’s oldest fruits and some scholars believe that it was actually the pomegranate, not the apple, which tempted Eve in the Garden of Eden.


Nonfiction DVDs - 600s - April 09

Nonfiction DVDs – 600s – April 09 (Photo credit: Pesky Library)

If you have not watched Fat, Sick and Nearly Dead or Supersize me you need too, dont be lulled into a false sense of security that Advertising cares about your well being

A lot of us need to retrain our bodies to use the fat that is stored in them. Fat also affects our brain. A Fatty brain is a dumber brain and that’s a fact………………….

Going back to a basic hunter gatherer diet, that means fruit, veggies, meat, chicken, fish, eggs, dairy, nuts, wholegrains and seeds

All the things that have been put on this earth and not messed with, read my blog on the proven healthy additives and check the labels when you shop. If its white and in a bag its possibly refined to the point of having nutrients added back 

Get some great facts, cooking advice, beauty, weightloss and wellness tips and if you need some one on one private on line coaching designed just for you @

Get your Body, Brains and Sizzle back, Get to it and do something good for yourself

[contact-form][contact-field label=’Name’ type=’name’ required=’1’/][contact-field label='Email' type='email' required='1'/][contact-field label='Website' type='url'/][contact-field label='Comment' type='textarea' required='1'/][/contact-form]



Thomson operated the only longan orchard in th...

Thomson operated the only longan orchard in the United States at the time. (Photo credit: Wikipedia)

The Health Benefits of Longan fruit


The longan fruit is actually an immediate family member of the lychee and has a somewhat similar taste.   Longans have an enormous amount of Vitamin C, over three-quarters of the daily recommended intake, in fact.   Also present in good amounts are Vitamin A, complex carbohydrates, iron, magnesium, phosphorous and potassium




Longan fruits have become increasingly popular in the Western world due to their crisp sweetness and outstanding health benefits including but not limited to


Anemia Longan fruits improve blood circulation and iron absorption, both which help prevent anemia


Anxiety and Depression Longans promote healthy nerve function in the body and thus can be used as a natural mood enhancer, anxiety reliever, relaxant and sleep inducer


Anti-cancer properties Vitamin C is a mighty anti-oxidant, which combats the oxidative stress caused by cell-damaging free radicals, repairs tissue and fights off various forms of cancer including those of the cervix, esophagus, oral cavity, pancreas, rectum and stomach

Arthritis Vitamin C’s anti-oxidant super powers deactivate the free radicals that cause the uncomfortable inflammation generally associated with osteo-arthritis and rheumatoid arthritis

Bone health Potassium works to help preserve calcium in the bones and increase their density, longevity and overall strength

Digestive health Longan has been proven to be an effective remedy for stomach aches

Excessive perspiration The pulverized seeds of the longan fruit can be used to combat heavy sweating


Healthy bones and teeth Vitamin C is essential for healthy gums.  Vitamin A is good for the teeth and for the skeletal tissue.


Heart health Vitamin C is known to lower blood pressure and fight atherosclerosis.  Potassium is vital in regulating the heartbeat and it also lowers blood pressure.  Longan also stimulates proper blood circulation and can prevent heart attacks and stroke.   As previously mentioned, longan fruit has the uncanny ability to reduce stress, which is always good news for the heart.  These fruits are also very low in sodium


Immune system health With its abundance of Vitamin C, the longan fruit is a terrific immune system booster and can not only reduce your risk of catching the common cold or influenza, but also lessen the severity of the symptoms if you have already succumbed to either illness

Qi tonic Qi is the energy force or “life-force” within the body systems and organs and in Chinese culture and medicine, Qi tonics are ingested when that energy is low or depleted.  Longan fruit tonic is said to strengthen the circulatory, digestive, immune and respiratory systems, in particular


Sexual health Longan fruit is purported to boost sex drive, particularly in women




Anti-oxidant properties Vitamin A and Vitamin C are both powerful anti-oxidants in their own right, and can markedly improve skin health and give it a radiant glow




Longan is a fat-free food that is extremely low in calories with only two per fruit

Cravings Due to its composition of complex carbohydrates, longan is useful as an appetite suppressant


Energy Longan is said to be a superb long-term energy booster so one might aim to pop this little fruit in the morning before kick-starting the day or right before a rigorous workout



The longan fruit can be eaten raw, cooked, dried or even pickled.  It is at its peak, and found most readily in grocery stores, during the summer months

Many Western folks have gotten wise to the ancient healing secrets of Southeast Asia and now make their own longan tonics at home.  It is as simple as simmering down longan flesh with sugar and water until it becomes a condensed and powerful syrup taken twice a day by many

Fresh longans are sumptuously sweet little inclusions to fruit salads, and dried longans make for exquisite tangy little textural bites in a savory gourmet salad

Longans also stand up well to stir-fries and can be chopped and thrown into a hot wok along with some lean soy-marinated chicken breast chunks, additional soy sauce, sugar, water, and cornstarch, and your favorite chopped veggies like peppers, onions and mushrooms

Another sumptuous, savory entrée is Longan fruit and shredded Pork Radicchio wraps.  Just shred some cooked and seasoned pork into a sauté pan along with chopped garlic cloves, a can of longan fruits, a cup of the longan syrup or juice and one tablespoon of cornstarch and let simmer for a few minutes until thickened.  Serve this savory filling in crisp cold radicchio wraps

Longans, like their lychee brethren, are delightful in tarts or pies and make tantalizing sorbets, ice creams and gelatos.

For your after dinner cocktail, concoct a tropical Longan Cosmopolitan.  All you need is a couple ounces of premium vodka, a splash of grapefruit juice, an ounce of longan syrup and a few whole longan fruits on toothpicks for garnish

Interesting fact about the longan fruit: The seeds of longan fruit are actually used to absorb the venom from snakebites






Fruta LONGAN (Dimocarpus longan)

Fruta LONGAN (Dimocarpus longan) (Photo credit: Wikipedia)




English: A grapefruit cut in half.

English: A grapefruit cut in half. (Photo credit: Wikipedia)

Health Benefits of Ruby Red Grapefruit

The big, beautiful ruby red is absolutely bursting with vitamin A, vitamin C, beta-carotene, fibre, lycopene and naringenin



This sweet and tangy citrus fruit has won over the hearts and palettes of health conscious foodies and home cooks because of its effervescent sunshine punch of flavor and its significant health benefits including but not limited to

Adrenal gland health Vitamin C has been researched to prove critical to proper adrenal gland function

Anti-cancer properties Vitamin C is a mighty anti-oxidant that combats the cell-damaging free radicals that can cause various cancers including those of the cervix, esophagus, oral cavity, pancreas, rectum and stomach.  Naringenin is a flavonoid anti-oxidant, which has been shown to stimulate cell repair in patients suffering from prostate cancer.   And, as if that weren’t enough, ruby reds also contain beta-carotene, yet another flavonoid anti-oxidant that fights off free radicals

Arthritis Anti-oxidant vitamin C de-activates those sinister free radicals that often cause inflammation in folks suffering from osteo-arthritis and rheumatoid arthritis

Eye health Vitamin A is essential for the proper maintenance of healthy eye tissue and can protect the eyes from age-related macular degeneration and promote higher visual acuity for all

Healthy bones and teeth Vitamin C is essential for healthy gums.  Vitamin A and beta-carotene are both good for healthy teeth

Heart health Lycopene stops LDL, or “bad cholesterol” from doing damage to arterial walls.  The various anti-oxidants in ruby red grapefruit, lycopene included, have been known to lower triglycerides.   The ruby red’s high fibre content helps lower cholesterol.  Vitamin C has the capacity to lower blood pressure and fight atherosclerosis.  The ruby red grapefruit is also a cholesterol-free food, and that is always great news for those loving their heart

Immune system health Vitamin C is the world heavyweight champ when it comes to building and maintaining a healthy immune system and warding off and lessening the symptoms of an almost innumerable amount of disease ranging from the common cold to influenza to HIV

Kidney health Drinking grapefruit juice, in particular, is rumored to be an excellent means of preventing the formation of kidney stones


Anti-oxidant properties This ruby red princess of citrus fruits is an absolute amalgam of anti-oxidants including vitamins A and C, beta-carotene and naringenin, all of which combat the cell-damaging free radicals that can cause premature aging.  In your defense, they keep your hair follicles healthy and well-maintained for proper hair growth and your nails resilient and less prone to easy breakage

Vitamin C This superpower vitamin helps build healthy collagen and can ward of age-related wrinkles and fine lines and result in firmer more elastic skin overall


This delicious, nutritious and succulent fruit is a waist watcher’s dream as it is low in calories (a mere 102 for a whole grapefruit) high in fibre (4 grams per fruit) and cholesterol-free.  This fruit is a snack that will never leave you disappointed.  Its tangy sweetness will enliven your taste buds and keep you feeling full and sated.  The wealth of fibre will keep your digestive system on track and flush out your body, resulting in a more steady weight loss




Ruby red grapefruits are sublime when eaten all natural, sliced in half with a sharp knife and scooped out with a silver spoon.  They can be a simple and simply delicious part of a balanced breakfast a replete with some lightly buttered whole wheat toast and a soft boiled egg sprinkled with sea salt, or as a mid-morn or mid-afternoon pick-me-up snack

Ruby red grapefruit wedges are pretty-in-pink additions to a festive fruit salad to bring to your next backyard family gathering or potluck pick company picnic.  Or, you can toss together a savory salad filled with grapefruit wedges, bitter chicory, red-wine vinegar, honey, olive oil and your favorite spices, to taste

A sweet, salty and slightly spicy and surprising appetizer is a ruby red grapefruit and lobster meat ceviche mingled with other popular citrus juices, a jaunt of fresh cilantro and a dash of red chili flakes.  Take that, taste buds!

Ruby red grapefruit cupcakes are sure to be a hot-seller at the next spring bake sale or a hit with the kids at the next class birthday party.  Plus, you are sneaking in a bit of healthiness disguised as dessert into their diets, which is always good

On a slow Saturday, simmer up and serve some brilliantly colored ruby red grapefruit marmalade that is pure delight when spread on French crepes or slathered on already buttered fresh baked scones

Ruby red grapefruit gelato or sorbet is a thirst-quenching body-cooling summer treat

And for an intoxicatingly delicious nightcap, add some freshly squeezed ruby red grapefruit juice to your favorite liquor libation (vodka and gin work just fine) and shake the night away…


Interesting fact about the Ruby Red Grapefruit:  Ruby Red Grapefruit is the official emblematic fruit of the big state of Texas where it is said to have originated. 



This photograph shows two pink grapefruits (Ci...

This photograph shows two pink grapefruits (Citrus ×paradisi), one of the two cut in pieces. (Photo credit: Wikipedia)


English: Young Jackfruit

English: Young Jackfruit (Photo credit: Wikipedia)

Health Benefits of Jackfruit

Jackfruit is a cornucopia of nutrients including vitamin A, vitamin B 1 (or thiamine) vitamin C, calcium, iron, magnesium, niacin, phytonutrients, potassium and riboflavin


Jackfruit is a delightfully sweet tropical fruit that also happens to have a wealth of health benefits and therapeutic capacities including but not limited to the prevention and treatment of

Anemia Ingesting iron is a great way of preventing anemia

Anti-cancer properties With its plethora of vitamin C and phytonutrients, jackfruit has some powerful antioxidant abilities that rid the body of damaging free radicals and decrease the rate of cell degeneration.  Thiamine (B1) has been shown to slow down, and in some cases, even halt the progression of cervical cancer.

Asthma The root of the jackfruit, particularly when boiled, is an effective natural means of treating asthma

Digestion The jackfruit purportedly has anti-ulcer properties and due to its high fiber content (3 grams per serving), it promotes bowel regularity, eases constipation and prevents various other stomach disorders.  Thiamine is crucial to proper digestion and can also remedy bladder infections, colitis, constipation, diarrhea, diminished appetite, dysentery and stomach ulcers

Eye health Vitamin A is known to increase visual acuity, improve night blindness and stave off macular degeneration

Healthy bones Magnesium is a crucial element in the absorption of calcium and works closely with it in order to strengthen bones and fend off osteoporosis

Heart health Potassium is helpful in lowering blood pressure, which can decrease the likelihood of suffering a heart attack or stroke.  Iron improves blood circulation

Immune system Vitamin C is the ultimate warrior against bacterial and viral infections including the common cold and influenza

Thyroid There is a good deal of copper in jackfruits and this mineral does wonders for proper thyroid metabolism


Vitamin A, vitamin C and the phytonutrients inherent in jackfruit have amazing antioxidant capacities and can ward off or slow down the aging process and promote smoother, more taut skin, healthy locks and stronger nails


Jackfruit has 155 calories per serving, no saturated fat and a whopping 3 grams of fibre.  Its natural deliciousness will keep dieters feeling full and satisfied between sensible meals.  That fibre will also keep your body regular and flushed off wastes, resulting in a healthier, steadier loss of weight

Energy Jackfruit is bursting with simple sugars like fructose and sucrose.  Enjoy a jackfruit during an afternoon slump or right before a workout and you will feel an almost instant burst of energy.  This, of course, is great news for steadfast dieters who might need that extra workout incentive


Jackfruit can be eaten raw, sautéed, baked, fried, blended and juiced.  Just beware that they can be messy when opened, so do lay down some paper first.  But jackfruit is one of those natural delights that is well worth any mess and effort.  They are a popular worldwide substitute for meat

For breakfast or a tasty afternoon snack, you can make a jackfruit dosa, which is, essentially, an Indian-style crepe

As a lavish entree, whip up a pot of jackfruit curry with peppers, onions, coconut milk and curry paste or try your hand at a boiled and mashed jackfruit and potato cutlet that is seasoned to taste, coated with breadcrumbs and pan-fried to perfection

If you allow shredded jackfruit to simmer low and slow in BBQ sauce, it becomes a supremely pleasing alternative to pulled pork and can be piled high on a sandwich or stuffed into a burrito or soft taco

Jackfruit Vadai are deep-fried dumplings made from a combination of dal, chopped jackfruits, banana, coconut, dates, lentils and cardamom powder and served drenched in a very easy simple sugar syrup

Interesting fact about jackfruit:  It is one of the largest fruits in the world with some of these tropical wonders weighing up to 150 pounds!


English: Jackfruit in Gujarat, India.

English: Jackfruit in Gujarat, India. (Photo credit: Wikipedia)


English: A grapefruit from California cut in half

English: A grapefruit from California cut in half (Photo credit: Wikipedia)

Grapefruits are literally bursting with Vitamin C, not to mention healthy doses of Vitamin A, Vitamin B1, Vitamin B5, calcium, fibre, lycopene, manganese and potassium


This sweet and tangy citrus fruit is called ‘Citrus paradise’ in Latin because of its divine flavor and innumerable health benefits including but not limited to

Arthritis prevention The salicylic acid found in grapefruit breaks down the calcium build-up in joint cartilage that often results in arthritis

Cancer prevention Pink and red grapefruit, in particular, contains lycopene, an important carotenoid phytonutrient, which can fight off cell damaging free radicals and has exhibited anti-tumor activities.  Also, men who engage in a more lycopene-rich diet have been shown far less likely to develop prostate cancer.  Vitamin A helps promote healthy mucus membranes and can thus prevent the onset of oral cavity and lung cancers

Digestive health Grapefruit contains the dietary fiber, pectin, which aids in healthy digestion.  Regular ingestion of grapefruit can prevent and ease constipation and can even dissolve gallstones and enhance liver function

Heart health Vitamin C promotes cardiovascular health by preventing potentially damaging free radicals from oxidizing and resulting in heart attack-and-stroke-inducing plaque.  Pectin, a soluble fiber found in Grapefruit, can reduce LDL cholesterol and slow down the onset of atherosclerosis.  Potassium helps control proper heart rate and regulates blood pressure

Immune system Vitamin C is a common cold and influenza fighter and can also reduce the severity of cold and flu symptoms if you are unlucky enough to catch either one. Drinking grapefruit juice, for instance, is a terrific way to cool down feverish sensations. Salicylic acid has proven to be a mighty antiseptic and powerful in treating bacterial and fungal infections as well as proving a good topical treatment for external wounds


Antioxidant properties The phytonutrients and flavonoids in grapefruit are miraculous warriors in the fight against cell-damaging free radicals and premature signs of aging like dreaded wrinkles

Healthy hair, skin and nails The grapefruit is comprised of a vast amount of water and the aforementioned antioxidants, both of which are essential for achieving and maintaining shiny, supple hair, smooth, radiant skin and strong nails

Weight Loss

Fibre This delicious, mere eighty-calorie fruit has 4 grams of fibre.  This wealth of fibre will keep your stomach full and your appetite sated. Fibre will also help keep the body regular and promote more prompt waste removal and weight loss. It has even been shown, in some studies, that the smell of grapefruit alone can quell hunger

Fat burner Grapefruits contain enzymes that are notorious fat burners and eating this fruit or drinking its juice on a regular basis can considerably speed up metabolism and result in more rapid weight loss


Grapefruits can be eaten raw, sautéed, baked and juiced

Grapefruits can be purchased all year round, of course, but are definitely in their prime season from winter through early spring

Slice them in your favorite healthy salad for a punch of tart sweetness.  Combine grapefruit with orange and make a lip-smacking Sunday marmalade

Grapefruit has a natural affinity to seafood and is a perfect addition to a scallop ceviche.  Grab a few grapefruit wedges and give them a quick pan sear to accompany a dozen plump shrimp as a fresh and fit entrée.  You can also whisk together ruby red grapefruit juice and tarragon (or other favorite herb) vinaigrette to spoon over your grilled blue eye cod steak or sea bass, or you can concoct a sweet and sour citrus sauce to serve with that fancy herbed roast pork loin

Grapefruit slices can be candied and enjoyed throughout the year as a unique snack, and grapefruit oil and zest can be incorporated into a sublime array of luscious cupcakes for your next birthday party or bake sale

Interesting fact: This fruit got its name because it grows in clusters on trees much like grapes do.


This image was selected as a picture of the we...

This image was selected as a picture of the week on the Farsi Wikipedia for the 22nd week, 2011. (Photo credit: Wikipedia)



Brown pears and pears in general, are excellent sources of vitamins A, B1, B2, B3, B6, C, E, K, boron, copper, quercetin, folic acid, niacin, potassium and water-soluble fiber


All around the world, men and women are seeking out this delightfully curvaceous fruit in the produce aisle and making it a diet regime staple due to its year-round availability, sweet deliciousness and dazzling array of health benefits.

Blood Sugar Pears have a low glycemic index value and their consumption results in a slower rise in blood sugar and insulin, making them a valuable management tool for diabetics

Bone Health Due to the pear’s internal wealth of boron, regular ingestion of the fruit may do wonders for your bone health.  Boron assists in healthy functioning of calcium and magnesium and can even slow down osteoporosis

Cancer Prevention Pears are incredibly fiber-rich and that fiber may aid in the prevention of colon cancer due, in part, to its effectiveness in waste removal. The hydroxycinnamic acid in pears may also prevent stomach and lung cancer.  Vitamin C, vitamin K, copper and the important flavonoid quercetin are all potent antioxidants which fight against cell-harming free radicals

Fitness The pear’s rich composition of vitamin C assists in maintaining a normalized metabolism, and its high concentration of fructose and glucose means quick energy for your workouts

 Heart Health Quercetin is a potent antioxidant inherent in the pear that can stave off heart-disease-causing artery damage.  Brown pears are also rich in heart-friendly pectin, potassium and vitamin K.  Pectin is a type of water-soluble fiber that helps eliminate fatty substances in the digestive tract which can result in lower cholesterol levels  Potassium can also help lower blood pressure.  Vitamin K is said to assist in blood clotting

Immune System Due to the pear’s wonderful wealth of antioxidants, it can boost your immune system and serve as a terrific preventive measure.  Vitamin C stimulates white blood cells to fight infections and viruses.  And the pear’s remarkable cooling effects have been known to soothe sore throats and vocal cords and bring down high temps and fevers

Inflammation  Pears can also appease inflammation and are helpful in treating membrane afflictions, arthritis, colitis and gout


Tissue Repair   Vitamin C aids in tissue repair



High Fiber pectin in brown pears is a little weight loss warrior.  This water-soluble fiber actually promotes healthy elimination of fatty substances.  The high amount of fiber in pears will make you feel full and satisfied for a minimal amount of calories and no guilt


Brown pears are delicious eaten raw or cooked.  Try to leave the skin on, if you can, for maximum health benefits

Slice a pear into your favorite healthy cereal, snack yoghurt or gourmet salad

You can poach them in wine or make a simple yet luscious pear bake with brown sugar or a fantastic cherub

Chargrill on the Bbq serve with caremilised honey and marscapone

Pear juice is a wonderful way to cool down in the summer and there are also several supremely tasty pear-distilled liqueurs out there for sampling at your next cocktail or dinner party


“Plant pears for your heirs.” ~ English proverb



































I travel globally and often, this is one of those times that it’s really easy to eat the wrong thing if you are not organised, you are easily at the whim of the Mini Bar or Nearest fast food outlet after all you Room service takes about 20 minutes minimum generally. My best advice is to find a great deli close by and purchase a variety of healthy snacks to keep in your room, think about the size of your mini bar fridge when shopping. This is not always easy, that,s when as a Chef I get connected with my Global Chefs network to find where the nearest good Deli is in my area

You may have noticed that you feel hungry a lot. This is natural and good if managed effectively, You can boost your metabolism to burn extra calories. Snacks are a great way to satisfy that hunger and get all the vitamins and nutrients your body needs

You need to pay attention to what you eat. Stuffing your face with a large order of fries at the desk may give you a temporary boost, but a snack that is high in fat and calories will only slow you down in the long run

To keep energy levels going and not gain fat, avoid foods with lots of simple carbohydrates (sugars) like snack bars, chips, chocolate, ice cream. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks such as nuts, yoghurt or cheese this will help you feel fuller for longer with a smattering of fruit and vegetables

The key to healthy snacking is being organised, making sure you have healthy options with you before you are hungry so you’re not tempted to eat whatever you can get your hands on and not too eat too much, my grandmother used to say ”eat until you are satisfied but never full”. This has been a great piece of advice and here are my suggestions below

  • Cooked Lean Deli Meat (the less processed, the better Roast Turkey, Skinless cooked chicken, beef, ham or pork) add cheese, roll up on a leaf of lettuce or marinated veggies.Vary the meat and cheese combinations for a snack that won’t get boring
  • Yoghurt, a good natural one is best with fresh fruit that’s easy to eat, sometimes there isn’t a knife in sight
  • Pickled (artichokes, red capsicum, piccalilli) Chargrilled (eggplant, zucchini, etc) Oven roasted (tomato,s, mushrooms) or fresh cut vegetables
  • Nuts, remember a handful is enough get a variety to mix up the nutrients in your body almonds, cashews, brazil nuts, pistachios, peanuts are all good choice
  • Olives – Three or five olives can cure a craving for salty snacks without all the calories in a bag of chips
  • Hard cheeses, Feta is good and some soft  fresh curds Ricotta, Cottage, or Yoghurt Cheese are also good options
  • Hardboiled eggs (pre peeled if you can find them)
  • Avocado salad – Half an avocado cubed and tossed with lime juice and a little salt 
  • Good Gourmet mustards with cut veggies
  • Steamed soya beans
  • Popcorn (un buttered, check the ingredients list, a little salt and spices are what you need)
  • Whole grain crackers and Dips but make sure you know whats in them, pre processed ones can be very deceiving (again another reason to find a good Deli)
  • Dried fruit (in moderation as it is high in calories)
  • Trail mix nuts seeds dried fruits such as dried apricots and cranberries (in moderation)
  • Quality Pre packaged tuna, pink salmon, sardines in tomato sauce or olive oil (check the tins a self opening, using the wine or beer opener in a hotel room is not always successful)
  • Pickled fish products roll mops etc
  • Smoked Fish products salmon, trout, kippers etc
  • Water – It is easy to confuse thirst with hunger. If you have snacked and you’re still hungry, try drinking some water, keeping track of beverages is important they also contain many calories depending on what you drink
  • Natural jerky (biltong) South African dried beef
  • A square of dark chocolate ( if you have been 95% good)

“Happy travelling, working and savvy snacking and get networked to find the best delis in your precinct”