Nutrition

The truth about carbohydrates

screen-shot-2017-02-06-at-22-18-24Carbohydrates – carbs- are one of the three macronutrients. For your information, the other two are fat and protein. They’re designed to provide the body with energy, minerals, vitamins, amino acids, essential fats, fibre, and water.

A lot of people treat them very unfairly though, mainly because they don’t know what they are and because of all the low-carb diets brainwashing. Continue reading

The powerful Chia Seeds

chiaseedsDon’t even get me started on the Chia Seeds! They’re first on the superfood category; they’re an amazing energy booster and they have super powers! No kidding, they are loaded with healthy omega-3 fatty acids, carbohydrates (the good ones), protein, fibre, antioxidants, and calcium. You can’t get any better!

You couldn’t tell really, chia seeds are these tiny little black and white seeds from the South American plant Salvia Hispanica (same family as mint). Chia seeds were actually an essential food for the Aztecs and Mayans back in the days; they valued them for their ability to provide sustainable energy, their medicinal properties and their high nutritional value. It doesn’t come as a surprise that chia is the ancient Mayan word for strength.

Nutrition facts:

Continue reading

The power of herbs

storing-parsley-horiz-a-1200

I’ve always considered parsley  and coriander to be just garnish, these little green things that you add to your dish to make it look more colourful. They are so much more than that! They both have healing properties and super duper powers.

Parsley

Parsley can help protect the body against free-radical damage and fight the effects of ageing. It helps with joint pain thanks to its anti-inflammatory properties, and also allows your stiff muscles to relax. Thanks to it’s high level of iron, parsley is recommended to patients with anaemia; and it’s also filled with cancer-fighting compounds. Continue reading

What are vitamins good for?

     What is it good for?       Where can you get it from?
Vitamin A
  • Prevents eye and skin disorders
  • Strengthens the immune system
  • Promotes skin and hair health
  • Improves health of bones and teeth
  • Lowers cholesterol
  • Essential to the reproductive system
  • Leafy, dark green vegetables (kale, Brussels sprouts)
  • Dark orange fruits (apricots, cantaloupe)
  • Orange vegetables (carrots, butternut squash, sweet potatoes, pumpkin)
  • Chestnuts, pecans, pistachios
  • Eggs
  • Goat cheese
  • Tuna
Vitamin C

(a powerful antioxidant)

  • Essential for healthy skin, bones, and connective tissue
  • Promotes healing (perfect to treat a cold or the flu)
  • Improves health of gums and teeth
  • Helps the body absorb iron
  • Contributes to brain function
  • Apples and Pears
  • Red and green peppers
  • Tomatoes
  • Broccoli
  • Vegetables in the cabbage family
  • Lettuce
  • Spinach
  • All citrus fruits
  • Papayas
  • Mango
  • Kiwi
  • Cantaloupe
  • Strawberries
  • Pineapple
  • Fennel
Vitamin D
  • Plays an important role in your nerves, muscles and immune system
  • Keeps your bones strong
  • Prevents joint discomfort
  • Helps treat arthritis and tooth decay
  • Egg yolks
  • Fatty fish (salmon, tuna, and sardines)
  • Soy milk, almond milk
  • Tofu
  • Goat cheese
  • Poultry, beef
  • Sunlight (but watch out for your skin!)
Vitamin E

(a powerful antioxidant)

  • Boosts your immune system and metabolism
  • Improves blood circulation
  • Slows down ageing
  • Protects the cells
  • Balances cholesterol
  • Repairs damaged skin and thickens the hair
  • Helps PMS symptoms
  • Improves stamina
  • Vegetable oils
  • Almonds
  • Hazelnuts
  • Pine nuts
  • Blackberries, raspberries
  • Cranberries
  • Blackcurrants
  • Nectarine, peach
  • Leafy greens
  • Butternut squash, pumpkin
  • Potatoes
  • Wheat germ
  • Whole-grain products
  • Egg yolks
Vitamin K
  • Necessary for proper blood clotting
  • Essential for building strong bones
  • Prevents heart disease
  • Leafy green vegetables
  • Vegetables in the cabbage family
  • Dark berries
  • Scallions
  • Cashews
  • Chestnuts
  • Pistachios
  • Edamame
  • Kidney beans
Vitamin B1
  • Converts carbohydrates into energy
  • Necessary for the heart, muscles, and nervous system to function properly
  • Slows down ageing
  • Improves memory and digestion
  • Reduces risk of Alzheimer’s disease
  • Helps keep a healthy heart
  • Lean meats and fatty fish
  • Dried beans
  • Soy foods
  • Sunflower seeds
  • Nuts
  • Whole grains
  • Peas
  • Brussels sprouts
  • Butternut squash
  • Asparagus
  • Parsnips
  • Potatoes, sweet potatoes
  • Dates
  • Mango, pineapple
  • Orange, grapefruit
  • Pomegranate

 

Vitamin B2
  • Essential for growth of tissues and organs
  • Helps regulate thyroid activity
  • Strengthens immune system
  • Improves digestion
  • Turns carbohydrates into energy
  • Produces red blood cells
  • Beef & Lamb
  • Oily fish
  • Eggs
  • Legumes (beans and lentils)
  • Nuts (especially almonds)
  • Green leafy vegetables (broccoli, spinach
  • Asparagus
  • Artichoke
  • Mushrooms
  • Sesame seeds
  • Bananas
  • Dates
  • Pomegranate
  • Mango, passion fruit
  • Goat cheese
  • Quinoa, oats
Vitamin B3
  • Helps maintain healthy skin
  • Promotes nerve function
  • Lowers cholesterol levels
  • Helps with headaches
  • Helps treat diabetes
  • Improves appetite and helps digestion
  • Helps cure impotence and erectile dysfunction
  • Red meat, poultry and fish
  • Peanuts
  • Mushrooms
  • Green peas
  • Sunflower seeds
  • Avocado
  • Potato, sweet potato
  • Pumpkin, squash
  • Corn
  • Artichoke
  • Mango
  • Nectarine, peach
Vitamin B6
  • Prevents heart and kidney diseases
  • Helps the body produce red blood cells
  • Protects the immune system and boosts metabolism
  • Essential for women’s and baby health
  • Gives relief from emotional disorders and aids in proper function of nervous system
  • Helps maintaining healthy levels of hormones
  • Helps treat eczema, acne, hair loss and skin disorders
  • Potatoes
  • Beans
  • Banana
  • Grapes
  • Pineapple
  • Watermelon
  • Spinach, kale
  • Whole grain cereals
  • Seeds and nuts
  • Legumes (Beans, edamame, chickpeas)
  • Red meat, poultry, fish
  • Eggs
Vitamin B9 (Folic Acid)
  • Helps the body make red cells
  • Reduces the risk of strokes
  • Helps fight depression, stress and anxiety
  • Helps build and repair skin cells
  • Helps prevent cancer and heart diseases
  • Liver
  • Dried beans and lentils
  • Green leafy vegetables
  • Asparagus
  • Avocado
  • Orange
  • Mango
  • Pineapple
  • Pomegranate
  • Blackberries, blueberries, raspberries, strawberries
  • Dates
  • Whole grain bread, brown rice, and cereals
Vitamin B12
  • Helps to make red blood cells
  • Crucial for nerve cell function
  • Oily fish, red meat and poultry
  • Milk, cheese
  • Eggs