Tip of the day
"Nature provides exceptions to every rule."
-Margaret Fuller
Παρασκευή 18 Σεπτεμβρίου 2015
Τετάρτη 9 Σεπτεμβρίου 2015
Fruit-Cream Cheese Crackers
Ingredients
2 Whole grain crackers
1 tablespoon light cream cheese
Fresh Blackberries
A few slices of apple
Preparation
1. Spread the cream cheese on the crackers.
2. Place the blackberries with the slices of apple or any fruit combination of your taste on top.
3. Enjoy your snack
Nutritional facts : approximately 130 kcal, 2,8g of protein, 3,3 g of fat (1,8 saturated fat), 19,5 g of Carbohydrates( 1,3g Sugars and 2,8 Fiber), 290 mg of Sodium and 47 mg Calcium .
Tip of the day
Try to organise your daily meals in at least 5 meals (3 main ,2 snacks) and consume each at the same time every day.
Τρίτη 1 Σεπτεμβρίου 2015
The Salmon Break!
Ingredients
• 1 baked salmon fillet with orange juice, paprika, mustard and honey
• Lettuce
• 1 small purple Onion, sliced
• 1 pinch salt and pepper
• 1 tsp olive oil
• 1 slice of mixed seed bread
• greek yogurt 2 %
• dill
• lemon juice
Tip of the day
Enjoy the little things in life and have a great and productive month!
Παρασκευή 28 Αυγούστου 2015
Healthy Breakfast with Blackberries And Figs
Ingredients
1 cup 2% fat Greek yogurt
3 tbsp rolled oats
Fresh Blackberries
2 ripe Kadota figs, sliced
1 tsp whole wheat tahini
1 tsp honey
Cinammon
Preparation
1. Put your yogurt into a bowl.
2. Sprinkle on the rolled oats with cinammon.
3. Add tahini.
4. Add the black raspberries and figs on top.
5. Drizzle with honey.
6. Smaklig måltid! Enjoy your meal :)
Nutritional facts per serving : approximately 330kcal,11g of protein, 7.8 g of fat and 52 g of Carbohydrates.
This bowl contains high ORAC value antioxidant foods and provides you with a great amount of calcium, fiber, high biological value proteins, good fat (omega-6 fatty acids), anthocyanins (most prominent among the flavonoids ), ellagic acid, vitamin A, vitamin E ,vitamin C and vitamin B6.
Tip of the day
Try to add foods like berries and pomegranate in your daily plate because they are sources of high amount of ellagic acid, which is beneficial to our health. Some of its great health benefits are that it helps prevent cancer, kills cancer cells and also has anti-bacterial activity.
Κυριακή 31 Μαΐου 2015
7 Health Benefits of Mulberries
Morus alba, known as white mulberry, is a short-lived, fast-growing, small to medium sized mulberry tree, which grows to 10–20 m tall. The species is native to northern China, and is widely cultivated and naturalized elsewhere. The white mulberry is widely cultivated to feed the silkworms employed in the commercial production of silk. Nowadays, the powdered leaves are most commonly used for medicine. Mulberries are delicious and nutritious. The fruit can be used for food, either raw or cooked. (htt8)
Nutritional value
M. alba L. (white mulberry) contains an appreciable amount of proteins, carbohydrates, fats, fibers, mineral contents and some vitamins or their precursors. Srivastava et al., (2006) studied the nutritional composition of mulberry leaves and reported on dry weight basis that it contains 15.31–30.91% protein, 2.09–7.92% fat, 9.9–13.85% crude fiber, 27.60–43.6% neutral dietary fiber (NDF) and 11.3–17.24% ash contents. Proteins of mulberry leaves are of high quality and used with wheat flour to make parathas in the sub-continent. Supplementation of mulberry powder also improves storage stability of wheat up to two months. Ascorbic acid, β-carotenes, iron, zinc, calcium, phosphorous and magnesium are present in substantial amounts .
Chemistry of mulberry leaves also provides evidences that it certainly contains some additional therapeutic agents such as Moran 20K and 1-deoxynojirimycin (DNJ) against diabetes mellitus while Isoprene-substituted flavanones such as kuwanon G and kuwanon C as antimicrobial agent.
The fruit is also of significance importance and presence of essential fatty acids has already proved its nutraceuticals worth. It also holds medicinal worth due to presence of active ingredients with notable therapeutic potential. (Masood Sadiq Butt a, 2008)
7 Health Benefits of Mulberries:
Flavonoids are a large group of polyphenolic compounds ubiquitous in fruits, vegetables, and herbs. They have attracted much attention due to their potential antioxidant properties and probable role in the prevention of oxidative stress–associated diseases including atherosclerosis. Quercetin, a major representative of the flavonol group of flavonoids, was shown to have strong inhibitory effects on oxidative modification of human LDL in vitro. Mulberry (Morus alba L.) showed relatively high antioxidant activity, and the highest activity was observed in the LDL oxidation assay. Previous studies on the constituents of mulberry leaves identified quercetin 3-glucoside (Q3G) (isoquercitrin) and kaempferol 3-glucoside (astragalin) as the main flavonoids . Recently has been found that antioxidant activity of mulberry leaves can be attributed mainly to quercetin 3-(6-malonylglucoside) (Q3MG) , the most abundant flavonol glycoside in mulberry leaves, even greater than that of onions , which are considered to be one of the richest sources of quercetin . (Byambaa Enkhmaa, 2005)
2. Antimicrobial spectrum
Rich chemistry of Mulberry extracts provides antimicrobial potential against harmful microorganisms. Mulberry leaves contain kuwanon C, mulberrofuran G and albanol B all shown strong antibacterial activity with minimum inhibitory concentrations.
3. Atherosclerosis
M. alba leaves extracts are important in stopping atherosclerosis as they inhibit oxidative modification of LDL.
4. Diabetes mellitus
Diabetes mellitus in general is a syndrome characterized by high blood sugar and altered insulin metabolism. Mulberry leaves are also used in combination with other herbs and hold positive impact against diabetes mellitus. Mulberry leaves and their components hold some interesting mechanism of action regarding their antidiabetic potential. They reduce the blood glucose by increasing the insulin concentrations indicating that they have insulinotropic properties. On the other hand, its antioxidant potential can yield protection against complications of diabetes mellitus.
5. Immunonutrition and cancer
Immunonutrition has dual role to play, one in prevention of maladies by bringing balance to immune system and other to cure after onset of disorders such as cancer. Some natural products have the potential to act as immune boosters and M. alba as rich in flavonoids and anthocyanins can play important role in the concepts of immunonutrition.
6. Neuroprotective functions
There are some evidences that it provides protection against cerebral ischemia. Furthermore, utilization of mulberry leaves reduces the risk of Alzheimer's disease. (Masood Sadiq Butt a, 2008)
7. Skin tone
Studies have shown that mulberries may have skin whitening abilities.
Tip of the day
Try to:
• Make mulberry jam and spread on your daily whole wheat bread for breakfast.
• Add mulberries fresh or frozen in your salad, yogurt or smoothie.
• Combine them with cheese.
Pregnancy and breast-feeding: Not enough is known about the use of white mulberry during pregnancy and breast-feeding. Stay on the safe side and avoid use. (htt9)
Bibliography
- (n.d.). Retrieved from http://en.wikipedia.org/wiki/Morus_alba
- (n.d.). Retrieved from http://www.webmd.com/vitamins-supplements/ingredientmono-1250-white%20mulberry.aspx?activeingredientid=1250&activeingredientname=white%20mulberry
- Byambaa Enkhmaa, K. S. (2005). Mulberry (Morus alba L.) Leaves and Their Major Flavonol Quercetin 3-(6-Malonylglucoside) Attenuate Atherosclerotic Lesion Development in LDL Receptor–Deficient Mice1. J. Nutr , 729-734.
- Masood Sadiq Butt a, A. N. (2008). Morus alba L. nature's functional tonic. Trends in Food Science & Technology , 505–512.
Τετάρτη 20 Μαΐου 2015
Pre-workout Smoothie
Ingredients:
• 1 medium banana, peeled and sliced
• 1 tsp cocoa (unsweetened)
• 200 ml almond milk
Mix in a blender and serve
Nutrition facts : about 159 kcal, 34 g of carbohydrates, 3 g of fats and 2 g of proteins.
Homemade vitamin-packed smoothie is the perfect snack on the go! It provides you with energy, vitamins, calcium and helps you get hydrated!
*Tip of the day
Smoothie is a good pre-workout meal choice because it is easily and quickly digestible.
Πέμπτη 16 Απριλίου 2015
Sauteed Mushrooms with Spinach and Avocado Greek Salad
Ingredients
For the Sauteed mushrooms with Spinach
• 1 cup fresh portobello
• 1 cup spinach
• 1/2 tsp parsley
• Freshly ground black pepper
• 1 pinch of salt
• 1 tsp balsamic vinegar
For the Avocado Greek Salad
• ½ small onion
• 1 small tomato
• 30 gr Feta cheese
• ½ tsp parsley
• ½ avocado
Preparation
1. Heat your mushrooms in a non-stick skillet.
2. Then place in all your other ingredients.
3. After 10 minutes remove.
4. Meanwhile cut the avocado in half and add all the other salad ingredients in.
5. Enjoy
Nutrition Facts : Calories per serving about 295 kcal, 10,5 g of proteins, 20,5 g of fats and 25 g carbohydrates and 25mg Cholesterol.
This plate is good source of Dietary Fibers, Vitamin A, Vitamin C , Folate ,Calcium and non-heme Iron.
*Tip of the day
Allium vegetables like onion, garlic, chives, scallion, shallot, and leek, have beneficial effects on human health (improving mood and maintaining the health of skin and hair) and are important in the prevention of cancer. They have been studied extensively in relation to cancer, especially stomach and colorectal cancers.
Include onions in your everyday plate or salad (raw, sautéed, roasted, grilled or caramelized). Onions add flavor to your dish without adding extra calories, fat or sodium.
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