The Food Blog
Healthy Benefits Of Coffee (0 Comments)
Oh coffee, how do I LOVE thee.
I don’t know about you, but it is the one thing i can’t go without even for just one day. I AM a coffee lover. I love rising early to the smell and sound of coffee brewing before anyone else gets up before the day starts. Just the aroma, then that first sip and you feel like you’ve gone to heaven and back. But that cup of robust coffee may pack more than just an energy boost.
There has been numerous research emerging to suggest that coffee has many health benefits for our overall well being from preventing diabetes to lowering the risk of liver disease.
Here is a little history on coffee consumption back in the day for over centuries.
In the 17th century England and the popularity of coffee gave rise to a number of coffee houses which was dubbed “penny universities” because with a penny a person could buy a cup of coffee and have stimulating conversations with others.
Now, in the present, over 400 billion cups are consumed every year, coffee is one of the world’s most popular beverage. You may ask, what is coffees superpower?
THE HEALTHY BENEFITS OF COFFEE
The possible health benefits with drinking coffee may include protecting the heart and brain, liver cancer and diabetes.
COFFEE PROMOTES PHYSICAL PERFORMANCE
Just having a cup of black coffee an hour before working out can improve performance by 11-12%. Caffeine increases adrenaline levels in your blood which helps for physical exertion.
WEIGHT LOSS
Coffee contains magnesium and potassium, which helps the body use insulin, regulating blood sugar levels and reducing overall cravings you may have with sugary treats.
BURN BABY BURN
Caffeine in coffee helps to break down body fat and use it as fuel for training.
MORE CLARITY
Moderate caffeine consumption intake about, 1-6 cups of coffee daily, helps you focus and improve mental alertness.
LONGER LIFE SPAN
Coffee lowers your risk of death by 25% of premature factors than those who didn’t drink coffee.
REDUCED RISK OF PARKINSON”S DISEASE
Studies have shown that regular coffee consumption increases brain health by 25%. There is evidence with coffee promoting more activity in the part of the brain affected by this disease.
COFFEE AND TYPE 2 DIABETES
Coffee helps to decrease your insulin sensitivity and impairs glucose tolerance, therefore reduces your risk of type 2 diabetes.
BRAIN HEALTH
High caffeine levels in your blood reduces the risk for Alzheimer’s while lowering risk of dementia.
MOOD ENHANCER
It helps to brighten your mood, helps fight depression and lowers your risk of suicide. Caffeine stimulates the central nervous system and producton of neurotransmitters like serotonin, dopamine and noradrenaline, which elevates mood. Two cups a coffee a day prevents risk of suicide by 25%.
Although coffee has many benefits, here are some DISADVANTAGES of coffee.
Bad coffee can be toxic due to lots of impurities which may cause sickness, headaches or a general bad feeling. Invest in high quality and specialty coffees.
It can kill you if drinking between 80-100 cups in a short session. This dose is lethal but by time you reach this point, you’ll be vomiting most of it out since 23 liters of any liquid is a lot even drinking water in that amount is bad.
Too much coffee can cause insomnia and restlessness due to the caffeine content. Your recommended (max) amount for caffeine is about 400 milligrams, about the amount of 4 cups of coffee. If you are sensitive, be mindful.
Use filtered coffee if cholesterol is high due to the cafestol and kahweol containing in coffee which raise LDL cholesterol levels. These two are mostly found in espresso, Turkish coffee and french press styles.
SO, COFFEE GOOD OR BAD FOR YOU?
You should be mindful to coffee consumption if you have high cholesterol, sensitivity to caffeine, pregnant or a a child. But for others it can be beneficial for you with preventing serious diseases, boost your mind and body and help with weight loss. Remember good quality coffee is best that’s toxin free like most specialty types. So, go ahead and have that cup of Joe!!
Matcha Green Tea Energy Bites (0 Comments)
These Matcha Energy bites are a way to keep your energy sustained while maintaining calmness in the body. It has a tasty blend of coconut, green tea and a touch of dark chocolate. It’s super simple, made with real food nutrients, and so tasty!
If you love green tea, you are going to enjoy this tasty treat. Matcha is a fine green tea powder, which has 10 times the health benefits of regular green tea due to drinking the whole leaf. It is mostly produced in Japan. The green tea leaves are shaded from the last few weeks of their growth, which increases chlorophyll content and creating that beautiful vivid green color. Then, the leaves are carefully grounded with stone grinding wheels to produce a fine powder. The powder may be used to brew a highly antioxidant rich frothy green tea or used in recipes and baked goods. Due to not being strained out, you are in fact consuming the entire leaf.
There are numerous health benefits in consuming Matcha on a regular basis. Below are some of the health benefits.
ENERGIZING & CALMNESS
This tea is unique because of the way it’s been processed with very high levels of L – Theanine which helps to balance the caffeine levels in the tea.
ANTIOXIDANTS
Matcha has a high concentration of antioxidants. One study found that it has 137x the polyphenols than regular green tea. It contains over 60x the antioxidants in spinach and dark chocolate. There is also evidence that polyphenols may protect the effects of some cancers.
WEIGHT LOSS
Burn baby burn! E.G.C.G, found in high amounts in Matcha, has shown to increase the rate of burning stored fat as energy, and as well as lowering the formation of fat cells in the body. Matcha burns more calories due to the levels of catechins in this tea. Not too shabby. And great benefits during those workouts too.
DETOXIFY
In the way this tea is produced, it’s richer in chlorophyll than any other tea out there. In turn, it helps to detoxify any impurities in the body from toxins, heavy metals, dioxin and hormone disrupters.
BRAIN HEALTH
Matcha contains up to 5x more of L – Theanine, an amino acid, which is capable of inducing alpha wave activity in the brain. Stress is known to induce the brain’s beta wave, increasing more of an agitated state in the body. Alpha wave activity can relieve stress, promote relaxation and lower blood pressure. Although there may be caffeine, but the relaxing properties of L – Theanine counterbalances the “jittery” effects of caffeine. This helps to improve concentration and clarity of the mind without producing any nervous energy like coffee does.
FIBER
This amazing tea in the leaves contain a high source of easily absorbable dietary fiber. The fiber helps to ease constipation and stabilize blood sugar levels.
ENERGY
Matcha is wonderful for a “pick-me-up” anytime you need extra focus. A great substitute for coffee or any caffeinated drinks because it provides you sustained energy without the headaches you may get from a coffee crash. Something to think about.
TIPS
Matcha is mostly available as a concentrated powder and can be found in most health store or you may find them online like it did. Make sure you do your research. Make sure it’s high quality and organic due to not being altered with artificial fertilizers, herbicides and pesticides. This tea has an earthy taste to it, so, it may take time to get used to. I enjoy my matcha tea with any nut or plant based milks then just water. It creates more taste, texture and satiety especially coconut milk. My favorite. And its’ also best to let boil and set aside before adding in the tea aspect otherwise it’ll be too grassy of a taste.
You may scroll down a bit for the recipe……..
SERVES: about 18
INGREDIENTS:
1/2 cup peanut butter, organic
1/4 cup maple syrup
1 tbsp coconut oil, non-GMO and unrefined
1 1/2 cup rolled oats
1/2 tsp Matcha green tea powder
sea salt, dash
1/4 cup dark chocolate chips
INSTRUCTIONS:
In a medium saucepan, on low heat, melt the peanut butter, maple and coconut oil until dissolved and combined well. Remove from heat. Set aside.
In a small bowl, add in the oats, flax, Matcha and sea salt together. Mix well.
Pour the wet mixture into the dry ingredients and blend well. It will be a bit sticky.
Then scoop with a spoon (about 1 inch or so) and roll in between your hands. Place on a cookie sheet or in an airtight container. Repeat the process until done.
You may enjoy immediately or keep them in the refrigerator in an airtight container. This tasty treat will keep up to a week.
NUTRITIONAL CONTENT: calories 96; total fat 5.4g; sodium 34mg; potassium 82mg; total carbohydrates 10.2g; dietary fiber 1.2g; sugars 4g; protein 2.9g; calcium 1% and Iron 6%.
Healthy Benefits of Mindful Eating (0 Comments)
“A healthy outside starts from the inside”. – Robert Urich
Eating healthy isn’t always the easiest route to follow, but so many health benefits on many levels. Food is the source of energy for all our bodily functions and directly affects our mind and body in every area of our life. It can also conserve your money down the road with medical costs.
There are many reasons for wanting to eat well. Normally it may begin with weight loss and all around good health, but eating healthy goes way beyond that with many benefits. No matter what the reasons are that drive you, below are the numerous health benefits in fueling your body well.
MORE PRODUCTIVITY – Eating certain foods like healthy fats, proteins or veggies such as fish, avocados, coconuts and leafy greens may help prevent Alzheimer’s or dementia. Choosing a path towards healthier choices will make your brain promotes the proper fuel it needs for more energy and increased overall productivity in your life.
MORE JOYFUL – What we eat does impact our brain. It’s important to be mindful in what you are allowing to consume in your body. Certain foods like dark chocolate or bananas are excellent mood enhancing foods. Have awareness in what you are eating, ask yourself why and how you are feeling. Emotional eating is a contributing factor towards an unhealthy path.
STRESS RELIEVER – The types of food choices you allow will either reduce or increase levels of cortisol, stress hormone, in your body. By eating more protein rich foods and healthy fats this will decrease the unwanted levels of this hormone.
MONEY SAVER – By eating healthier, you should have a reduction in medical bills and ailments. When choosing foods like berries, apples or yogurt instead of candy or chips, you are getting the nutrients necessary and value bang for your buck.
TASTY FOODS – The more you change your habits with food and increase nutrient packed items, the more you crave and turn away from junk foods. And it always tastes better when you create meals from home than any other fast food chain.
AGING GRACEFUL – When consuming nutrients rich items into your natural diet like healthy fats, lean proteins fruits and greens help to protect and improve your skin. If you want more glow, eat clean. Eat more from the Earth and less from a box.
LIVING LONGER – Adopting a healthier lifestyle will promote more vitality in nourishing your mind, body and soul. With all these benefits above it compounds to help you put more years in your life while more life in your years.
A HEALTHIER YOU – This one is a no brainer. Eating healthy to be healthier. By choosing a healthy lifestyle you lower your risk of chronic diseases like cancers, diabetes, obesity and heart disease. Eating clean not only transforms your body, but your mind and emotional state.
Be sure to try and eat cleaner to promote positive overall well being. Always start small and gradually add in healthier options and cook more at home, increase as time goes on. Just allow yourself to take small steps in the right direction and you will notice the benefits it has to offer. The more you are aware, mindfulness, the more natural the process becomes.
“The concept of total wellness recognizes that our every thought, words, and behavior affects our greater health and well being. And we, in turn, are affected not only emotionally but also physically and spiritually”. – Greg Anderson
Easy Breezy Banana Bread (0 Comments)
A super simple dessert that only requires one bowl and a spatula. So moist, with wholesome ingredients and delicious. And yes, I said no mixer needed. No mess and no fuss baking. This recipe is mostly allergen free with utilizing non-dairy milk and a mix of grain free flours. But you may use your preferred style of ingredients . It is wonderful to create ahead of time for company, breakfast, or a wholesome snack for on-the-go.
If you go bananas for bananas, you are NOT alone. I love bananas and can not go one day without them. There are many benefits of consuming this humble food item. It turns out that this simple food item carries all sorts of mind, body and beauty benefits such as fueling through your workouts, reducing stress levels in the body, to lowering your risk of stroke. They also ease and soothe achy muscles and those leg cramps, reduce eye puffiness and soften your hair while preserving elasticity.
And, don’t FORGET to save those peels too! There are many uses and benefits with those slippery peels.
There’s nothing worse than a need to scratch. If you have a nasty bug bite, poison ivy or rash, rub the inside of the peel directly on the itch to soothe and heal.
Puffy eyes? Rub the peel to the affected area for about 5 minutes until the peel browns. Repeat the process 3x a day for clearer skin in just a few days, beauty gurus say.
Composting. Bananas help to break down quickly and infuse compost with nutrients which helps to make it richer by the time it’s ready to place on your garden.
Those pesky pests! Cut up banana slices and bury them one or two inches underneath the soil at the base near the affected plants.
Attract birds and butterflies. Setting out overripe bananas or peels on your yard will help polinate plants and promote biodiversity.
The original fast food item is better for the skin, it’s nutritious and great for the environment, plus many tasty dishes await for the courageous souls in opening their minds to the many abilities in this humble banana. Below is the tasty treat recipe.
YIELDS: one loaf
INGREDIENTS:
3 bananas, very ripe and medium
1/2 tsp vanilla
1 egg, pasture raised
3 tbsp coconut oil, melted
1/2 cup coconut sugar, or preferred
3 tsp baking powder
3/4 tsp sea salt
1/2 tsp cinnamon
3/4 cup coconut milk, or preferred
1 1/4 cup almond meal
2 1/2 cup oat flour, gluten free
1/2 cup dark chocolate chips
INSTRUCTIONS:
In a large bowl, mash the bananas well. Add the next 7 ingredients up until the milk; whisk until well combined. Lastly, add in the flours and stir. Add the chocolate chip; stir.
Place loaf pan in the oven; let bake for about 45-60 minutes, or until knife comes out clean from the center. When ready, should feel firm, crackly and golden brown on the surface.
Let cool completely before slicing. You may serve once cooled or place in an airtight container for up to a few days. for longer storage, freeze and take out to let thaw.
NUTRITIONAL CONTENT: calories (one slice) 195; total fat 7g; saturated fat 0.7g; carbohydrates 31g; sugars 16g; sodium 213mg; fiber2.6g and protein 3.3g.
Why Spending Time in Nature is Good For You (0 Comments)
Getting outdoors seems like a natural instinct once the sun starts shining, longer days ahead and the temperatures start to rise after the winter season. Spending time in nature offers one of the most reliable boosts to your physical and mental state of well being.
Have you ever wondered why you feel better after a stroll, a hike or hanging out in a green space? When we are exposed to the fresh air, the warmth of the sun upon us, our stress and anxiety levels just melt away. So, next time you get those overwhelmed feelings of emotion or feel like exploding, get up and get moving out in nature. Your mind and body will thank you for it. Being fully immersed in nature will help you promote a positive mood and mindset.
You may scroll down further to read the unique healthy benefits of getting out into nature in restoring your overall state. Comment below what your thought are on this topic.
“Nature’s peace will flow into you as sunshine flows into the trees. the winds will blow their own freshness into you, and the storms their energy, while cares will drop off like the autumn leaves”. John Muir
PROMOTES MENTAL STRENGTH – Yes, spending time in nature will indeed enhance your mental health. Studies have shown just walking outside strongly improves your mood which, in turn, lowers symptoms of depression and stress levels. And a lot had to do with perspective, your outlook, on life. Being in nature allows room for flexibility, versatility, because it automatically gives you a change of scenery and pace from the busyness.
PROMOTES MEMORY and ATTENTION SPAN – Many studies have shown that being one with nature strengthens concentration levels in our life. Scientists have studies two groups of kids with ADHD and one group being out in nature and the other playing indoors. They found that children with more green space time had fewer symptoms of ADHD while both playing the same activities. And, even just walking outside increases levels of productivity and creativity too.
INCREASED VITAMIN D – It may not always be easy to absorb vitamin D from food. But apparently we get about 80-90% of our vitamin D from soaking up the rays of sunshine. Not only is good for you with bone and cell growth, it also helps to promote healthy immune functions and reduce inflammation in the process.
AGING WITH GRACE – Being outdoors daily can help elders function better in their surrounding. They may complain less with aching bones and get better sleep through the night while more mobility throughout the day say researchers. Patients with dementia and strokes were able to improve their social skills and confidence with group oriented hobbies.
AN IMMUNE BOOSTER – Women who spent at least three hours everyday outdoors saw an increase in the levels of white blood cells, which help to fight viruses and diseases, researchers in Japan had found the positive affects in this simple routine. Nature is very healing and powerful.
PROMOTES EYE HEALTH – If you are always looking at a screen, spending time in nature is the best cure in alleviating symptoms of blurred vision, red eye and headaches. People who spend at least two hours a day outside were 4x less likely to become nearsighted. Wow. If you are exposed to artificial light consistently go out into nature. Nature’s pharmacy.
INCREASED HAPPY CHEMICALS – Oh yes. while nature is able to decrease stress levels in the body, spending more time in nature shows a shift toward a positive outlook. Even just viewing a nature scenery can reduce unpleasant emotions. More exposure to nature not only makes you feel better emotionally, it contributes to your overall well being in reducing blood pressure, heart rate, stress hormones and muscle tension. And it even reduces mortality rates, according to scientists. Even just a simple plant placed in schools, hospitals and offices reduce the impact on stress and anxiety.
So, with all that being said, I suggest and allow you to incorporate nature into your daily lifestyle. Nourish your mind, body and soul for overall well being.
“In every walk with nature one receives far more than it seeks”. – John Muir
Homemade Fajita Seasoning (0 Comments)
Here is a super simple fajita seasoning for you to create in your own home. Making your own is much easier than you think and you may already have some of these items in your pantry. Why buy store bought when you can easily concoct your own minus all the chemically laden stuff from conventional types. Stop buying, save your money and never buy store bought fajita seasoning again! It is so simple, versatile and tastes so much better. Homemade is best. The seasoning will keep up to six months in a dry, dark and an airtight container.This is also great for salads, slow cooker meals and tacos too. Go grab some spices and create your own signature style.
YIELDS: about 5-6 tbsps
INGREDIENTS:
4 tsp chili powder
2 tsp sea salt
1 tsp black pepper
2 tsp paprika, or red pepper flakes
2 tsp brown sugar, or coconut sugar
1 1/2 tsp garlic powder
1 tsp oregano
1 tsp cumin
1/2 tsp cayenne
1/2 tbsp cornstarch (optional)
INSTRUCTIONS:
In a small bowl, combine all ingredients together. Then you may store in an airtight container like a mason jar.And when ready to use, measure about 2 tsp of the seasoning when applying to meat products and rub in or even just sauces. Adds great flavors to starches and veggies. Cook as desired.
NUTRITIONAL CONTENT: calories 11; total fat 0.3g; sodium 355mg; potassium 43mg; total carbohydrates 2.4g; dietary fiber 0.6g; sugars 1.3g; protein 0.3g; vitamin A 11%; calcium 1%; vitamin C 2% and iron 4%. Low in saturated fat, no cholesterol, and high in calcium, magnesium, manganese, potassium, vitamin B6, vitamin C and very high in iron, dietary fiber and vitamin A.