Black Versus Green : Battle of the Teas

Strange how a teapot can represent at the same time the comforts of solitude and the pleasures of company.  ~Author Unknown


Recently I’ve taken a trip back to my home country of Ireland for music related reasons and along with all the other delicious staples of the Irish diet that I have been indulging in, I have returned to the daily consumption of a good old cup of tea.


Tea is to Ireland what coffee is to America. The comforting daily liquid that fuels our day! There’s nothing like a hot cup of tea, or two, or four, on a cool windy Irish evening and you won’t enter any Irish persons house without at least one offer of a cup.


So what exactly are the benefits of a daily cup of black tea and how does it compare to its long health touted cousin green tea?


Well Green tea has long been hailed as the “better” tea to consume when it comes to a healthy lifestyle due to a powerful antioxidant it contains called EGCg. This polyphenol is noted for its beneficial effects in dealing with many diseases such as atherosclerosis, many types of cancer, diabetes and liver disease.


But when it comes to black tea this compound is lost, through oxidation of the leaves. However Black tea has powerful free radical fighters of it’s own called thearubigens and theaflavins. These compounds as well as fighting much of the same diseases as green tea also tame inflammation and are effective at fighting various viruses.


Both green and black tea promote weight loss by increasing metabolism and reducing stress.


Black tea also contains a high magnesium content which helps in the formation of bones and teeth and may help reduce the severity of asthma attacks.


It is also a good source of Thiamine which is necessary for the body to utilize carbohydrates as an energy source. It also helps with blood circulation and the production of hydrochloric acid which is vital for the digestive process.


So take heed my dear fellow tea drinkers, the consumption of our daily brew is actually good for us whether your preference be green or black. Just make sure your not dousing them with sugar or artificial sweeteners. If you need to sweeten your tea opt for a little honey, or stevia. Remember tea also has weight loss properties so there’s no need to ruin that with any unwanted calories from sugars.


So now, I’m off to put the kettle on. It’s evening here on Irish shores and that means only one thing in this country. Tea time!

Mangoes; The fruit of Love and Life

They live; they know; they feel; they see.
Their spirits light the golden shade
Beneath the giant mango-tree. - Charles Kingsley

My official favorite fruit is undoubtedly the exotic delicious and fantastically juicy mango. Hailing from the foothills of the Himalayas of India where it has been around for over 4,000 years, it is considered the symbol of love and life. Heck, even the Buddha himself found solitude in a mango grove.

But apart from just being absolutely scrumptious with its creamy, smooth, silky texture and ambrosial flavor, what are the mangos health benefits that are so great as to deem it "The Symbol of Love and Life" in such a spiritually forward world as India? Let's take a look shall we?

Firstly the Mango's a vitamin powerhouse and a small mango contains ;

• one quarter of your daily requirement of Vitamin C
• nearly two thirds of your daily quota of Vitamin A
• great source of Iron
• Good amounts of vitamin E and Fibre
• a rich source of potassium
• good amounts of Vitamin K, phosphorous and Magnesium

Secondly the Mango is a powerful anti-oxidant food and one of the one of the best sources of betacarotene, quercetin and astragalin. These are powerful antioxidants that neutralize free radicals. Free radicals can damage cells and lead to heart disease, cancer, premature aging and degenerative diseases.

Thirdly studies have shown that Mangos may lower cancer risk due to a dietary soluble fibre called pectin which is found in the fruit. Scientists have found that pectin binds and inhibits a protein called Galectin 3 which plays a role in all stages of cancer progression. Due to its being a valuable source of fibre it's also believed to prevent against cancers of the gastrointestinal tract.

Fourthly, In chinese medicine mangos have long been use as a yin tonic due to their sweet and sour taste and cooling energy. They have been used to treat anaemia, bleeding gums, cough, fever, nausea and to aid weak digestion.

To finish up Mangoes are also rated as medium on the Glycemic index which means when it comes to spiking insulin, Mangoes will only raise it moderately, making them a healthy addition to a body beautiful diet. They are such a versatile fruit their exotic flavor and fleshy texture makes a delightful addition to many sweet as well as savory dishes. For a hot summers day here is a recipe for a carribean shrimp and mango salad that is so delicious you'll wonder how it could possibly be healthy (but i assure you, it is) ;

CARIBBEAN SHRIMP AND MANGO SALAD

Ingredients:

  1 pound medium shrimp, cleaned

and deveined

  Salt and pepper to taste

2 cloves garlic, finely chopped

2 tablespoons vegetable oil

1 15-ounce can black beans,

rinsed and drained

1/4 red bell pepper, cut into

strips

1/4 red onion, halved and then

thinly sliced

1 ripe mango, peeled and cubed

1/2 cup citrus-flavored vinaigrette

dressing

1/8 teaspoon ground allspice

  Dash cayenne

6 cups mixed greens

Directions:

• Pat shrimp dry with paper towels. 
• Cook and stir shrimp with garlic in oil in skillet over medium-high heat until done, about 5 minutes. 
• Remove from skillet and place in large bowl. 
• Add remaining ingredients except mixed greens, and toss to combine ingredients. 
• Just before serving, gently toss with the mixed greens. Serve immediately.

Snack Time

I love to snack. i really cant go through the day without snacking at least once between my main meals, and i'm not alone o this trend. It safe to say snacking is an integral part of most peoples diet. I find the need to snack on something, stems more from boredom than from hunger. Something to do when life is slipping into monotony. Now that's not to say snacking is bad for you, on the contrary i think when the right foods are chosen, it is a great way to sustain your energy throughout the day and keep your metabolism fired up and revving along. When snacking is detrimental to your diet is when a coffee and doughnut, or a bag of chips, or candy is the go to snack of choice. Then we have problems!! You'll be on that insulin roller-coaster again of energy highs and slumps that you just cant seem to get off.

So what does make for some yummy acceptable snacks you ask, that are not going to add unwanted lumps and bumps to your butt and thighs?

Well here are just a few of my personal favorites and just remember i still recommend always teaming a protein with a carb even when it comes to snacks;

• Apples and peanut butter
• Raw Almonds and a slice of cheese 
• Pineapple and Cheese cubes
• Greek Yogurt mixed with nuts and berries
• Banana and peanut butter smoothie (any fruit smoothie really , homemade of course from natural ingredients)
• Hummus and Vegetable crudites
• Frozen grapes and cheese
• Smoked salmon and cream cheese
• Boiled eggs seasoned with some Mrs. Dash on rice cakes
• Guacamole and flax crackers
• Small sprouted grain tortilla grilled cheese

These are just examples of some healthy options to chow down on when boredom or just as sustainment until your next meal!! There are some many more options out there that are far healthier than a 100 calorie bag of chips ahoy or  sugar laden granola bars and all that other garbage that pretends to be healthy snacks food. So always have some healthy yummy foods on hand and then snack your way to body beautiful :)

Getting into Fitness ; Running

When I was in my teenage years where I no longer engaged in sports like Gaelic football and basketball and Relay races, and my fitness level dropped considerably. Sure I still worked out from time to time with weights but my cardiovascular activity was close to non-existent. So when a mere jog down the street would have me huffing and puffing and gasping for air I was convinced I was just not born to be a runner, and all those people who entered marathons or ran miles everyday just must have had a different lung capacity than I did. I would never be a runner.


Then something happened. Unbeknownst to myself, a few months ago, I started using the elliptical machine in my gym. I started a morning routine at a moderate pace and resistance for twenty minutes and as the days passed I would gradually up the resistance and pick up my pace and I noticed I was beginning to finish the twenty minute workout with a lot more ease then I began! Then one morning I came into the gym and all my lovely elliptical machines were in use and all that was available was a damn treadmill. I wanted to make sure I would sweat like I did on the elliptical so I got on and decided I’d give running a try and just see how long I could stay on. (Now bear in mind, the last time I had tried running on a treadmill, I could only stay going for two minutes before I would decrease to a walking speed again.) So I began at a speed of about 5.5 and off I went. The first five minutes past… phew that was easy.. the next five minutes passed.. I had done ten minutes without stopping once? I even still had my breath. I kept going to fifteen minutes..okay.. I think I could do the twenty. I kept running for another five minutes and when I saw the little timer read 20:00.. I was elated. I had ran non-stop for twenty minutes. This was quite a breakthrough for me! Maybe I could be a runner? Maybe I was not short-changed when God was handing out hearts and lungs. Fitness was achievable.


Since then I have taken my running excursions outdoors, (which Is a completely different experience to a treadmill) and I now can run just under three miles. And this is all in the space of a few months!! I went from finding it difficult to run one whole minute, to being able to run a few miles. It’s a great feeling! And I realize the key is to start slow. I didn’t know at the time but my elliptical sessions were helping me build my fitness level in a gradual way. Who knows I may one day even enter a marathon!




If you are interested in adding running into your life as a way to get fit here are a few key things to remember;


1) Start slow. You can’t expect yourself to be able to run long distances for long amount of times in the beginning. One minute running, one minute walking alternations are the best way to start. Or like I did, you can begin on something a little easier like an elliptical machine to get your heart pumping and used to cardiovascular exercise.


2) Buy proper running shoes. I’m serious about this one. The first time I ran outside in New Orleans, I was wearing aerobic shoes and my knees ached for days after. I purchased a pair of nike runners that are super comfortably and they really make all the difference when it comes to running.


3) Buy a pedometer or something to track your progress. Try and beat you last record everyday by just a little. It will keep you motivated.


4) Stretch your muscles before you run to prevent any injuries.


5) Make sure to drink at least 20 oz of water about twenty minutes before your run so you won’t become dehydrated, especially in summer.


6) Have your breakfast (or whatever meal pertaining to the time of day) 45 minutes to 1 hour before your run. Pick Low GI carbs like oatmeal, sprouted grains, vegetables, fruits like apples and berries and a protein ( eg. oatmeal and berries, Greek yoghurt with berries, scrambled eggs in a sprouted grain tortilla, apples and peanut butter etc.) as it will help sustain you through your run. Some people think running on an empty stomach will help them lose weight but I have found any workout on an empty stomach will have me exhausted half way through and won’t make for an effective workout.


7) Replenish your body after the run. Drink more water and eat something like a shake that will digest easy and replenish your muscles glycogen stores. I usually have a banana and peanut butter smoothie or some other kind of fruit smoothie. But it is so important that you remember to eat or drink something after your workout every time. It makes or breaks your workout.


8) Enter a marathon. For some people entering marathons is a good way to get them motivated. When you have a goal you have something to work towards and you will feel so accomplished when you have completed it.






These are just some steps to get you started on your running regime. There are many places on the internet that will give you a running schedule for beginners so you can build your fitness level at a gradual comfortable pace. So what are you waiting for, get out there and start running your way to body beautiful!






I just want to mention my friend Rachel who has entered a half marathon benefiting Leukemia research which will take place Oct. 2nd In Florida. She is running on behalf of her brother Daniel who died last year of Leukemia. You can read her blog here at www.runningfordaniel.blogspot.com. It is a great cause and I just want to say Good Luck Rachel

Coffee : To Drink Or Not To Drink?

While the jury still remains out on this one, with contradictions about coffees pros and cons at every turn, I, being a fan of an occasional cup myself, will say that in this case you would do best to remember the phrase “everything in moderation”. As remember, it contains caffeine, a naturally occurring stimulant found in the leaves, seeds and fruits of dozens of plants worldwide and it is a psychoactive drug!


I wouldn’t recommend drinking coffee everyday, especially if it is something you rely on solely to wake you up in the morning. Those that say they can’t function without their morning cup of joe need to take themselves aside for a little chat as there is nothing we shouldn’t have the ability to function without than water and a balanced diet. I don’t ever remember caffeine being included in the food pyramid, do you?

Let’s take a quick look at the supposed benefits and detriments of our beloved coffee:

Pros:
• Coffee is rich in antioxidants which can help prevent aging and cell damage from free radicals.
• Drinking coffee may reduce the risk of
- Parkinson’s disease
- Cirrhosis of the liver
- Gallstones
- Kidney Stones
- Type 2 diabetes
- Memory loss due to aging and Alzheimer’s Disease
• It improves mental alertness
• It speeds up muscle recovery from fatigue and can also help in weight loss when taken before a workout.
• It smells and tastes delicious :)

Cons:
• It may elevate cholesterol levels
• It has a negative effect on blood vessel tone and function
• May raise blood pressure making it a potential health hazard to those with hypertension
• Too much coffee can inhibit the absorption of calcium which can lead to osteoporosis
• Dehydrates the body as it acts as a mild diuretic
• Makes it difficult for those with Type 2 Diabetes to control blood sugar levels
• It blocks the hypnotic effect of the hormone adenosine which is designed to promote a restful deep sleep.
• Its effect of spiking the hormone cortisol may in fact have a negative impact on weight as over consumption of caffeine will exhaust the adrenal glands which can lead to thyroid problems and weight gain.

So what is the happy medium? I would say don’t banish coffee from your life altogether if it’s something you enjoy (unless of course you feel you would be better without it completely), but rather drink in moderation. I can’t see the harm in drinking two or three cups of coffee a week.
  I recently found myself increasing my consumption of coffee as I spend alot of time at bookstores and cafes but i have broguht myself back in check and I have found alternatives like Starbuck's Passion Iced tea unsweetened, (that I then sweeten myself with Stevia..delish!) or if you're not lactose intolerant, hot milk with vanilla can be made at any good coffee shop! Totally delish too! Again, I would just try to not make coffee a daily habit as there are so mnay more options out there, and of course as with everything, I do recommend you choose organic coffee, as the plant from which it’s made is one of the most heavily sprayed with pesticides. So all in all I think coffee is something you can keep a part of a balanced diet. Go ahead and enjoy those weekend coffee shop jaunts with your friends, or treat yourself to a frothy cappucino as you share a dessert with a cute boy!! After all, life is there to be enjoyed! That’s more important than anything!



Coffee = ELAA approved (in moderation ;) ).

Sprouted Grains : The Benefits

Ezekiel 4:9-17: “Take thou also unto thee wheat, and barley, and beans, and lentils, and millet, and fitches, and put them in one vessel, and make thee bread thereof.


The above being a direct quote from the Bible and one of the first recipes of sprouted bread. If it’s good enough for God, hell it’s good enough for me! Sprouted grain breads and other products are only recently starting to make an appearance on our supermarket shelves despite their existence for generations. Sprouting grains is the simple process of soaking grains and allowing them to germinate, which not only neutralizes phytic acid (the annoying enzyme blocker which binds minerals, making it hard for us to absorb them), but it also increases vitamin content and digestibility. Our ancestors for centuries before us all practiced the art of soaking and sprouting their grains before making them into breads and other bread products.


Here are just a few benefits of sprouted grain products;


• Sprouted Grains contain almost all 9 essential amino acids, making them a great source of protein, especially for Vegetarians and Vegans.
• Sprouted Grains are a great source of Vitamins A, B and C.
• Grains double in bulk when sprouted making the food stretch further, which is great for those on a budget.
• Sprouted grains neutralize phytic acid which binds minerals and makes it hard for our bodies to absorb the nutrients.
• Grains are pre-digested during the soaking process, making it easier for us to digest.
• Sprouted grains have a lower Glycemic index rating than other breads, making them a good choice for people who which to keep blood sugar stable.


These are just a few examples of the benefits of sprouted grain products over traditional whole wheat and white refined breads and bread products. Ezekiel is a great brand that makes delicious sprouted grain breads, muffins and tortillas and can be purchased at most health food stores. Manna is also another bread product( just like what God sent to his people in the Bible when they were starving in the desert), though it’s taste may not appeal to everyone.

If you have the time and would like to go about sprouting your grains at home by all means go ahead. It takes little effort and is relatively easy.


1. Soak your choice of grains/legumes/seeds overnight in a bowl of water making sure the water level is quite a bit above the grains or whatever you’re sprouting, as they will absorb the water quite a bit. Usually twice as much water as chosen item to be sprouted is ideal.
2. In the morning pour everything into a kitchen strainer and rinse them with clean water really well. Sometimes the grains may have a sticky mucus type of coating that you will want to make sure is completely gone as it could inhibit the sprouting process.
3. Place the strainer over a large bowl (to catch the drips) and cover with a dry clean kitchen towel and set it off to the side somewhere on the kitchen counter.
4. Keep on eye on your sprouting foods over the course of time you have allotted to it ( usually 8-12 hours or up to 3-4 days) and make sure they are never dry. You want to keep them constantly moist. If they are any bit dry give them another quick rinse.
5. Your sprouts will be ready when you notice they have little tails a few millimeters long.


You can then use theses sprouts in various ways. Grains can be blended into a batter or dough for making bread. Chickpeas can be used to make raw hummus or if you own a dehydrator you could make falafels!! Yum! Sprouted seeds can be used wherever you like , on salads, in shakes on top of oatmeal!! The choice is yours!!

So go ahead and add some sprouted foods to your life and let your body reap the benefits! :)

Keeping up with the Carbs: From Low to Slow

When I embarked on this new healthy eating regime a few months ago I cut out all refined products from my life mostly in the forms of white flour and sugar. I also cut out breads of all kinds and everything that can be classified as a carb apart from green leafy vegetables. This is pretty much the basis of The Atkins diet, with a few differences. I for one, was a lot more conscious of the sources of my meat and dairy, only buying and consuming organic products, and I also don’t advocate the use of artificial sweeteners to satiate the sweet tooth. But, although I saw great results from eating this way, externally and internally, something about shunning fruit and grains for the rest of my life sounded well, boring. Plus, how could something like fruit, so natural and delicious and straight from mother earth be bad for you?


So I did a little research and found that the idea was not to live la vida low carb, but rather live la vida slow carb. What do I mean by slow carb? Well, slow carbs are classified as any carbohydrates that have little to no effect on blood sugar levels when consumed. This is the basis of the Glycemic Index Diet, (a measure of how fast carbs turn into glucose on the blood) which is currently at the forefront of the diet crazed world. Many nutritionists are now recommending this as the best diet to incorporate into our lives for optimum health and wellness.


Is it another fad diet or could it really be a basis for a healthful lifestyle?


I think the latter. Slow carbs means you’re not cutting out any of the nutritional sources that you were on low carb diets. Grains are an important and dense source of many nutrients and vitamins that are vital to our health. So does that mean you can happily chow down on that coffee shop doughnut?


Afraid not! Grains like everything else are not created equal. Refined carbs, like white bread, white flour, white rice, and sugar, all rapidly convert to glucose in the body causing an insulin spike, which as we now know has many disastrous health effects. So what grains are considered slow carb?


I’m not going to tell you go ahead and eat whole wheat or whole grain breads and pastas from the shelf of your supermarket, as not only do many of them contain ridiculous ingredients like high fructose corn syrup, but the grains used to make these breads were not sprouted so they still contain an enzyme blocker called phytic acid which as I mentioned in an earlier blog, inhibits the thyroid from converting T3 hormone to T4, a process which is vital to our good health. Perhaps this explains why so many people are hypothyroid?


What you can include in your diet though is sprouted grain breads like Ezekiel, and sourdough breads. These grains have all been sprouted there by removing the phytic acid and allowing for easier digestion and assimilation in the body. It’s becoming increasingly easy to find all kinds of sprouted grain products, from cereals to tortillas.


As for fruits, most are slow carb so knock yourself out, keep it organic of course. Watermelon is the only fruit which will cause an insulin spike so I’d definitely keep its consumption very moderate.

Lentils, beans, quinoa and couscous are all considered slow carbs so they will make for healthy additions to your diet. And in the rice department I would stick to wild rice, and although they say basmati rice is slow carb, it doesn’t really have any nutritional benefits.

I would recommend doing some research and becoming familiar with the glycemic index of various carbs (how they rate, either low, medium, or high when it comes to how fast they convert to glucose) so you can begin making healthful decisions when keeping carbs in your life.

And to finish up here’s my ELAA approved recipe for a morning breakfast burrito that beats any fast food nutrition-less nonsense!! Enjoy!!




Sprouted Grain Cheesy Breakfast Burrito


Ingredients
2 large organic eggs
1 Ezekiel Sprouted grain tortilla (warmed in the oven if you like)
2 tbsp of good quality organic butter
½ cup of Raw sharp cheddar (or if not raw, a good quality organic cheese will do)
¼ small onion (finely chopped)
1 slice organic turkey breast (optional)


Directions
Preheat the oven to 350 degrees.
Using 1 tbsp of butter, scramble your eggs over medium heat on the stove until fluffy.
Spread the other tbsp of butter on the tortilla.
Place the eggs along the middle of the tortilla and place onions on top.
Sprinkle the cheese over the eggs and onions and place on a baking tray.
Put the tortilla in the oven until cheese is melted.
Remove from oven and add the slice of turkey breast if you like.
Roll up the tortilla like a burrito and fold in one end so the yumminess inside can’t fall out.
Eat and Enjoy!