Dare To Be Healthy

Posts Tagged ‘Vitamin

Woke up feeling quite hungry, as expected but couldn’t stop now, already starting to feel a bit lighter. So as usual first thing lemon and warn water to cleanse me from the night before and get my metabolism started.  Then yoga and meditation for about 40 minutes and then made my juice for the day. Here’s the recipe:

3 celery sticks

Handful of parsleyLemon

1 pear

2 handfuls of kale

1 inch ginger

½ lemon

1 kiwi

So what do the new ingredients parsley, pear and kiwi do for you?

Parsley: is one herb that is usually just used for garnishing food. It is rich in carotenoids, chlorophyll, calcium, Vitamins A, B, C and iron. Parsley is known for its blood-cleansing and healing properties. It is a strong diuretic, anti-inflammatory and a powerful antioxidant. Parsley neutralizes toxins in your liver, inhibits abnormal cell growth (preventing tumours and cancers), and boosts the immune system.

Kiwis have similar properties to bananas, as well as contain vitamin E which helps improve skin radiance. They also help cleanse and energize our bodies.

Pears are an excellent source of soluble fibre and contain vitamins A, B1, B2, C, E, folic acid and niacin. They are also rich in copper, phosphorus and potassium. The high vitamin C and copper content act as good antioxidants that protect cells from damage by free radicals and are critical in building the immune system.

Towards the end of the second day, I started getting the sore gums. Not quite sure why this happens but it always does. Guess it’s the body’s way of letting you know it’s awake and responding to the detox!

Peace and Fabulous Health!

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Serves 2 to 3

Need an awesome way to get you set up for the day? This smoothie will keep you energised and going for quite some time. We all know bananas are full of potassium and boost energy but not only that – they also contain vitamins B and C, beta- carotene, folic acid, magnesium and calcium which all help boost your immune system and lower cholesterol.

Kiwis also have similar properties to bananas, as well as contain vitamin E which helps improve skin radiance. They also help cleanse and energize our bodies.

Kale has anti-inflammatory, anti-cancer and antioxidant properties. It is packed full of fibre, vitamins A, C, E, K, B vitamins, copper, magnesium, iron, calcium and copper.

2 kiwis

2 handful of kale

Juice of 1 lime

1 banana

1 cup water

Place the lot in a blender or smoothie maker and blend. Add some ice instead of water if you prefer it cold. Enjoy!

Serves 2 to 3   

2 beetroots

1 grapefruit

2 oranges

2 celery sticks

Juice of ½ lime

Inch ginger

Put everything in a juicer or smoothie maker and blend together. To make more, just add a lot more of the ingredients. If it’s a bit sweet for your taste, dilute with water. Enjoy!

Now here’s the important bit!

Grapefruit: is full of limonoids, vitamin C and many of the detoxing benefits of lemons and limes. Grapefruits reduce bad cholesterol, keeping arteries clean and lower insulin in the body which helps prevent weight gain.

Oranges: are high in vitamin A, B6, C, beta-carotene and folic acid. They also contain calcium, phosphorus and potassium. They aid in the destruction of free radicals that are the cause of many ailments, and flush toxins from the body.

Celery: is high in vitamin A, B1, B2, B6 and C, and ample supply of potassium, folic acid, calcium, magnesium, iron and essential amino acids. The important minerals in celery juice balance the body’s blood pH, neutralizing acidity and acts as a good post-workout tonic as it replaces the body with its rich minerals. Celery promotes healthy and normal kidney function by aiding elimination of toxins from the body.

Lime: All citrus fruits are packed with vitamin C making them a super immune booster. Limes are particularly astringent and refreshing. Even though they are acidic initially they have an alkalizing effect once entering the body. This alkalizing effect is thought by many health practitioners to heal cells and prevent disease.

Ginger: is high in antioxidants, contains vitamin C and also has anti-inflammatory properties. Ginger contains ginerol, a compound that is thought to relax blood vessels, stimulate blood flow and relieve pain.

Peace and fabulous health!

Great smoothie for cleansing the body and calming the digestive system – also yummy as a breakfast smoothie.

½ fennel

1 apple

1 pink grapefruit

Inch ginger

Handful blueberries

1 tbsp. flaxseed (optional)

5 ice cubes

 

Toss all ingredients in a blender or smoothie maker and blend.

Pink grapefruit: contain lycopene – the antioxidant found in tomatoes and some other red fruits like watermelon which neutralize free radicals in the body and help in the fight against the formation of cancer cells. Grapefruits reduce bad cholesterol, keeping arteries clean and lower insulin in the body which helps prevent weight gain.

Ginger: is high in antioxidants and also has anti-inflammatory properties. Ginger contains ginerol, a compound that is thought to relax blood vessels, stimulate blood flow and relieve pain. It is commonly used as a digestive aid and contains compounds that ease motion sickness and nausea. Ginger also helps to ease congestion and cleanses the body.

Apple juice helps soothe the intestines and reduce constipation. It helps clean out harmful bacteria and parasites in the digestive tract. Apples contain vitamins A, B1, B2 and C, calcium, magnesium, phosphorus, potassium and iron. The pectin in apples forms a gel in the intestine that eliminates toxins.

Fennel contains its own unique combination of phytonutrients including the flavonoids rutin, quercertin, and various kaempferol glycosides – which gives its strong antioxidant properties. Fennel contains vitamins B and C, beta-carotene, calcium, iron, magnesium and zinc. They help in reducing intestinal gas and bloating, relieving anaemia, constipation and have a calming effect on digestion.

Blueberries: Berries contain phytochemicals and flavonoids that may help prevent some forms of cancer. Blueberries contain lutein which help in destroying free radicals and slow down the signs of aging. They are packed full of vitamins, minerals and fibre such as vitamins B1, B2, B6 and C, beta-carotene, folic acid, calcium, iron, magnesium, potassium and zinc.

Berries tend to spoil quickly especially if they are broken or stored in damp conditions. Always check them carefully before buying them and don’t rinse them out until you are ready to eat or sue them.

Enjoy!

I got asked a few days ago which was the best oil to use for cooking between sunflower and olive oil. There are a lot of healthy oils out there on the market like grapeseed oil, avocado oil, flaxseed oil (which I talk about in my book Healing Foods Helthy Foods) as well as sunflower and olive oils. I think between these two oils both have abundant health benefits, as the others do, it’s just down to personal choice, taste and use. Sunflower oil is classed as a vegetable oil while olive oil is classed as fruit oil. Having said that, let’s look at the health benefits of both and see if one outweighs the other, think that might be a good way to make a choice or not – could use both if you feel like it.

Sunflower oil is extracted from the seeds which are enjoyed as a snack. The seeds are obtained from the brown hub in the centre of the flower which has yellow petals surrounding it.

Sunflowers in Fargo, North Dakota.

The oil provides a perfect balance of monounsaturated and polyunsaturated fatty acids, making it the perfect oil to reduce the levels of bad cholesterol. As such, whenever there is reference to heart disease, sunflower oil is always recommended by health experts.

The benefits of sunflower oil are multiple and are especially obtained through its nutritional contents. So apart from reducing the level of cholesterol in the body, sunflower oil has other benefits some of which are listed below:

  • Sunflower oil acts as an antioxidant since it is rich in Vitamin E. This property of sunflower oil helps in neutralizing cancer-causing free radicals. Vitamin E in sunflower oil also prevents rheumatoid arthritis, asthma and colon cancer.
  • Sunflower oil also helps the skin to retain its moisture. It helps in providing a protective barrier, resisting any kind of infection in pre-term infants. Studies have shown that infants receiving daily skin care using sunflower oil are less likely to develop any skin related infections.
  • Sunflower oil is rich in certain phytochemicals such as choline and phenolic acid, which are beneficial heart. There are polyunsaturated and monounsaturated fats present in sunflower oil, along with vitamins, which makes it one of the healthiest oil to consume.
  • Sunflower oil also helps in keeping the food fresh and healthy for a longer period of time. The oil has a high smoke point, which means it can be used at very high temperature. Sunflower oil is being used by the food manufacturers for reducing the level of trans-fat in bulk production of food.

Olive oil is obtained from the olive tree Olea Europa which is cultivated in the Mediterranean region.  It contains a high amount of monounsaturated fat, a healthier type of fat that can

Taken by Nick Fraser in 2005. The fruit of an ...

lower your risk of heart disease by reducing the total and LDL (‘bad’) cholesterol levels in the blood, making it a healthier choice.

There are three types of olive oil available: extra virgin olive oil, virgin olive oil and plain olive oil. The acidity of the oil has to be no greater than 1% to be classified as extra virgin.

All types of oils contain monounsaturated fat, but extra virgin or virgin olive oils are the least processed forms, so they are the heart healthy options. This benefit is similar to that of sunflower oil but there are also some other benefits of olive oil which are listed below:

  • Olive oil is rich in antioxidants like chlorophyll, carotenoids and vitamin E. scientists have found a compound in olive oil called oleuropein, which prevents the LDL cholesterol from oxidizing. It is this oxidized cholesterol that sticks to the walls of the arteries and forms plaque. Olive oil can significantly lower blood pressure and reduce the risk of heart attack.
  • Oleic acid, a monounsaturated fatty acid found in olive oil, has been identified to have the ability to reduce the effect of an oncogene (a gene that will turn a host cell into a cancer cell). Olive oil helps protect colon cells from carcinogens. A study published by the Food Chemistry Toxicology suggests that the antioxidants in olive oil reduce the amount of carcinogens formed when meat is cooked.
  • Studies have shown that diabetics can also obtain benefits from olive oil when combined with a low-fat, high carbohydrate diet. By adding olive oil to this type of diet, diabetics can control their blood sugar levels and lower the triglyceride level which puts them at risk of heart disease.
  • The body uses the healthy fats in olive oil to produce natural anti-inflammatory agents which can help reduce the severity of both arthritis and asthma.
  • Olive oil has a higher smoke point (can be used at high temperature) than virgin and extra virgin olive oils. Though virgin olive oil can be used in cooking, extra virgin olive oil is best used for salads, dressings and dips where it does not have to be heated.

While sunflower oil boasts high vitamin E content, Olive Oil on the other hand is rich in chlorophyll, carotenoids and vitamin E contents. Both sunflower and olive oils have similar health benefits, but like I said earlier on, it just depends on which you prefer and what their uses are. Remember to store your oils especially extra virgin olive oils in a cool dark place, like your kitchen cupboards, away from light and heat. Oxygen promotes rancidity and, when exposed to light, air or high temperatures, oils go rancid. So keep your oil off of the window sills.

Peace and Fabulous Health!

This photograph shows two pink grapefruits (Ci...

Woke up today and really felt like I needed to detox my body but didn’t have the ingredients for my usual detox juice – all greens, spinach, cucumber, etc. So what I had in my fridge/kitchen were the fruit and veg listed below. I already know that cucumber, celery, lemon and ginger are very good cleansers as well as packed full of nutrients but wasn’t sure about the cleansing properties of pink grapefruit and parsley – research begins! Find all the nutritional and detox info below but first here’s the juice recipe I came up with:

1 pink grapefruit

½ cucumber

2 celery sticks

Juice of ½ lemon

½ handful of parsley

½ inch ginger

Put everything in a juicer or smoothie maker and blend together. To make more, just add a lot more if the ingredients. Happy detox!

Now here’s the important bit!

Pink grapefruits: are full of limonoids and many of the detoxing benefits of lemons and limes. Pink grapefruits also contain lycopene – the antioxidant found in tomatoes and some other red fruits like watermelon which neutralize free radicals in the body and help in the fight against the formation of cancer cells. Grapefruits reduce bad cholesterol, keeping arteries clean and lower insulin in the body which helps prevent weight gain.

Cucumbers: are a very good source of vitamins A and C, and folic acid. The skin is rich in fibre and a variety of minerals including magnesium and potassium. Cucumber is a top choice as a diuretic. It can help control constipation, stomach disorders and acne. The high water content, combined with its ability to balance acid, helps reduce disorders and ailments that may be a cause of over production of various acidic compounds.

Celery: is high in vitamin A, B1, B2, B6 and C, and ample supply of potassium, folic acid, calcium, magnesium, iron and essential amino acids. The important minerals in celery juice balance the body’s blood pH, neutralizing acidity and acts as a good post-workout tonic as it replaces the body with its rich minerals. Celery promotes healthy and normal kidney function by aiding elimination of toxins from the body.

Lemon: is a powerful antiseptic and anti-microbial, which destroys bacteria in your mouth and intestines while clearing mucous build up. They will support your liver, improve your absorption of minerals, promote weight loss, cleanse your blood, and alleviate indigestion. All citrus fruits are packed with vitamin C making them a super immune booster. Even though lemons are acidic initially they have an alkalizing effect once entering the body. This alkalizing effect is thought by many health practitioners to heal cells and prevent disease.

Parsley: is one herb that is usually just used as a garnish in food. It is rich in carotenoids, chlorophyll, calcium, Vitamins A, B, C and iron. Parsley is known for its blood-cleansing and healing properties. It is a strong diuretic, anti-inflammatory and powerful antioxidant. Parsley neutralizes toxins in your liver, inhibits abnormal cell growth (preventing tumours and cancers), and boosts the immune system.

There are two types of parsley – curly or flat Italian parsley which have the same healing properties. The flat leaf variety tends to have more flavour and best used in cooking with other strong flavours. Curly parsley can be more bitter.

Ginger: is high in antioxidants and also has anti-inflammatory properties. Ginger contains ginerol, a compound that is thought to relax blood vessels, stimulate blood flow and relieve pain. It is commonly used as a digestive aid and contains compounds that ease motion sickness and nausea. Ginger can also be used in treating the common cold by adding a few slices to hot water with lemon and honey; it helps to ease congestion and cleanses the body.

Peace and fabulous health!

This recipe was given to me by a good friend of mine who’s just started on the healthy diet lifestyle. She found this on a website while doing more research into food. I tried it out and thought it was too yummy to keep it to myself! Here’s what you get out of it: Potassium, fibre, vitamins C, B, K, beta-carotene, magnesium, calcium, folic acid and iron – Most of the vitamins and nutrients your body needs to kick-start your day!

1 banana

2 handful spinach

2 tbsp plain or greek yoghurt

½ lemon juice

1 celery stick

30ml water (add more water to your consistency)

Put all ingredients in a blender or smoothie maker and blend until smooth. ENJOY!!!


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