diet | dieta, nutrition | odżywianie

South American Superfoods

Since I am in Chile now, I am surrounded by South American food. People who live here are lucky to have so easy access to the diverse and really nutritious food! I am sure that you must have heard about some of them, for example Quinoa, Chia seeds? Do they sound familiar to you? If not, do not worry. Below, in this post I will describe my favourite 5 superfoods from South America that you may want to (and should) add into your daily diet.

Acai

Acai berries are South American berries that are high in amount of the antioxdiants. They have even more health benefits than commonly known blue berries. Additionally, acai berries lower risk of heart disease and cancer. They are very often consumed in Brasil as the ingredient of ‘acai bowl’ which is a delicious alternative for breakfast. It is usally made from blended acai, banana, milk, oats and some seeds (but you can mix up the ingredients however you want and play around!).
Most likely, you will find acai in some health markets in puree packs, juice or powder form. Since they lose nutrients quickly, it’s best to buy them frozen.

Camu-Camu

This tiny, orange fruit is exceptional in terms of its high Vitamin C content! Believe me or not, but camu-camu has 40 times more vitamin C than oranges! It comes from Amazonian forest, helps to boost the immune system and neutralize free radicals.
The most common way is simply adding camu-camu powder to smoothies/fruits shakes (due to its sour taste it is good to sweeten it up with a table spoon of honey 🙂 )

Chia

Chia seeds are rich in antioxidants and full of fibre, magnesium, zinc, iron and calcium. They are also good for lowering cholesterol.
Chia seeds absorb water easily and form a gel when mixed with water. I heard that chia seeds are also a good substitute for eggs in vegan diets.
Personaly, I like to add them to yogurt with some fruits. It gives a ‘funny’ texture and fills you up quicker and for longer due to its content of fiber, protein and omega-3 fatty acids.

Maca

Probably you will find maca in store on shelf in powder form. But maca is actually a root (!) also known as Peruvian ginseng. It is a highly nutritious vegetable that contains plenty of fiber, protein, calcium, magnesium, zinc, copper, iron, potassium, vitamin C, riboflavin, niacin and thiamin. Maca root has been associated with a number of health benefits. One of the most intersting is the fact it that it has been touted as a natural remedy for women’s hormonal imbalances and contributor in boost of fertility.

Quinoa

Often mistakenly considered as a grain, Quinoa is a seed in fact. Originally cultivated in Peru. It is real superfood, great for vegetarian and vegan, due to its high protein content as well as for celiac people since it is naturally gluten-free. Additionally it has high levels of B vitamins and minerals.
There are few diffrent kind (colors) of quinoa. For example, red quinoa is also an excellent source of flavonoids and antioxidant properties.

These are 5 South American foods that I have been using in my kitchen recently. Try to look for them in your bio/eco shops. I am sure that you will find them easily!

Have a wonderful and healthy weekend! 🙂

diet | dieta, nutrition | odżywianie

B like… Blueberries! | B jak… Borówka Amerykańska!

Summer has officially arrived!

Yes! We all have been waiting for it since long time.

Apart from sunshine, t-shirt weather, long days another advantage of this season are numerous fruits available on markets! For me this is definitely the best time of the year as Summer brings as one of the best and the healthiest fruits – BERRIES! I love them, they are  definitely one of my favorite. They are low in calories, low in sugar but full of taste, vitamins and antioxidants! And what is more there are SOOO…. MANY  of them! Blueberries, huckleberries, mulberries, strawberries, blackberries, raspberries… and much, much more!

Today we will have a closer look at blueberries 🙂 I am sure everyone loves them!

This vibrant fruit is tiny, but remains one of the most nutritious, antioxidant-rich types of fruit in the world and have been shown to do everything from enhance brain health to keep your heart strong. Also as I mentioned before, they are also super sweet, low-calorie and delicious.

Health benefits of this top superfood

  1. Support Digestion
    With 3.6 grams of fiber in each cup, including a serving or two of blueberries can help you meet your fiber needs while also promoting regularity and healthy digestion.
  2. Promote Heart Health
    Healthy heart is a key component of overall health as it is responsible for pumping blood through the body to provide your tissues with the oxygen and nutrients needed to thrive and survive.Studies show that eating blueberries could help reduce some of the risk factors for heart disease. Sttudy in published in the Journal of Nutrition reported that blueberry supplementation led to greater decreases in blood pressure and oxidized LDL cholesterol, two major risk factors for heart disease.Of course, the health benefits of blueberries on heart disease are limited unless combined with a balanced diet, a healthy lifestyle and regular exercise.
  3. Alleviate Inflammation
    Although inflammation is a normal immune response that helps protect your body from illness and injury.Thanks to its high antioxidant content, blueberries have been shown to have a significant anti-inflammatory effect in the body. A 2014 test-tube study even found that the polyphenols found in blueberries helped reduce the activity of several markers of inflammation.
  4. Boost brain health
    One of the most impressive health benefits of blueberries is its ability to enhance brain health. There have been many studies suggesting that eating blueberries could improve memory and cognition.Additionally, blueberries are loaded with antioxidants, which can protect the brain from free radical damage and promote healthy brain aging.
  5. Amp Up Weight Loss
    Blueberries are high in fiber, low in calories and carbohydrate, and contain almost no fat, that is why this nutrient-packed berry is great if you’re looking to lose weight fast. It’s low in calories but provides a whopping 3.6 grams of fiber per cup, fulfilling up to 14 percent of your daily fiber needs with just one serving. Fiber moves slowly through your digestive tract, promoting satiety and keeping you feeling fuller for longer to aid in weight loss.Be sure to combine blueberries with a nutritious, well-rounded diet and plenty of physical activity to promote weight loss even more.
  6. High in Antioxidants
    Antioxidants are compounds that fight harmful free radicals. They not only prevent cell damage, but also protect against several types of chronic disease, including cancer, heart disease and diabetes.One study compared the antioxidant capacity of blueberries, blackberries and strawberries and found that blueberries not only contained the highest total antioxidant capacity, but also contained more of many specific types of antioxidants, including phenols, flavonoids and anthocyanins.
  7. Help Fight Cancer
    Recent research has unearthed some impressive findings on the ability of blueberries to protect against certain types of cancer.For example, a 2010 test-tube study reported that blueberry extract was able to inhibit the growth and spread of breast cancer cells, making blueberry extracts potential cancer-fighting agents. Similarly, a 2007 test-tube study showed that low-bush blueberry juice reduced the growth of several types of cancer, including stomach, prostate, intestine and breast cancer cells.

Ideas to use blueberries

Remember, when picking blueberries, they should be ripe enough that they are blue and require just a light touch to pick. Be sure to wash them thoroughly before savoring the sweet flavor.

These days, you likely won’t run into any trouble finding a pint of blueberries on the shelf at your local grocery store. You can also find both regular and wild blueberries in the frozen fruit section of many stores as well 🙂

You can add blueberries to just about any recipe to kick up the sweetness.

  • Try them in pancakes or baked goods to ramp up the antioxidant content of your dish
  • Sprinkle them over oatmeal or yogurt
  • Enjoy them as is for a guilt-free way to satisfy your sweet tooth

    Make your own omega blueberry smoothie!

    INGREDIENTS:

    • 1 cup blueberries
    • ¼ cup coconut milk
    • 1 tablespoon sprouted flax meal
    • 1 scoop vanilla whey protein powder
    • lime juice and mint leaves for taste and decoration (also some other berries, like blackberries 😉 )

    DIRECTIONS:

    1. Add all ingredients to a blender and blend until a smooth texture is reached.

    This omega blueberry smoothie recipe is the perfect breakfast! It’s loaded with antioxidants, healthy fats and good protein to help you start your day off right!

diet | dieta, nutrition | odżywianie, recipes | przepisy

Lemon Water

I am not a coffee person (and what is more I do not believe in its power to awaken your body). Luckily, there is a way to start the day fresh and energized – lemon water – a simple healthy drink packed with amazing detoxing and energy-boosting benefits.

For starters, drinking water on an empty stomach will purify your colon, enabling better absorption of nutrients all throughout the day and fire up your metabolism. On the other hand, lemon offers plenty of essential nutrients like calcium, iron, potassium, vitamins C, A and B-complex and pectin fiber, and has well-recognized immunity-boosting and antibacterial properties.

Mixed together, water and lemon make up the perfect drink that will give you that morning feeling of wellness you’ve been looking for so long! I will be honest with you that now, during winter time I do not practice my ‘lemon-morning’ same frequently like in Summer (my bad… by writing this post I will try to be more solid) 😉 )

Here are the top 7 health benefits of lemon water:

1) Helps digestion

Drinking lemon water first thing in the morning will help flush toxins and other metabolic waste products from the digestive system, rehydrate the body and encourage healthy bowel movements. The result? A highly efficient metabolism, smooth digestion and a minimized risk of constipation, diarrhea, bloating and heartburn.

2) Boosts immunity

Lemons are famous for their abundance with vitamin C. Our bodies use a variety of antioxidant vitamins to stay healthy and ward off unwelcome visitors and vitamin C is one of the most efficient bacteria killer to be found.

3) Revitalizes skin

Thanks to its ability to purify internal organs and stimulate the growth of new blood cells, lemon water can help your skin become smooth and clear. In addition, the antioxidants found in lemon will delay the appearance of wrinkles, blemishes and skin spots by reducing the skin damage caused by free radicals.

4) Helps maintain healthy weight

Regularly consuming warm lemon water can definitely accelerate your weight loss efforts and help you maintain a healthy weight, as long as you make sure to adopt a few other healthy habits as well. For example, a group of German researchers found that an increased consumption of water can temporarily boost the metabolic rate up to 30% for both men and women. Furthermore, since lemon contains pectin fiber, it can help you curb hunger cravings and enjoy a prolonged feeling of satiety.

5) Controls blood pressure

Struggling to keep your blood pressure stable? Then step away from the coffee machine and treat yourself with a lemon-enriched glass of water instead. It can help control high blood pressure by hydrating and cleansing the lymphatic system. Lemons are also abundant with potassium, a key mineral which helps lower blood pressure by reversing the negative effects of sodium.

6) Boosts energy levels

Unfortunately, the energy boost we usually get from caffeine is rather short-lived, it’s dehydrating and stresses your adrenals. On the other side, natural drinks such as lemon water treat our bodies well and can offer us ‘clean’ energy boosts and increased mental clarity. The nutrients contained in lemon water will naturally enhance your energy levels and improve your mood by hydrating and oxygenating the body.

7) Eliminates bad breath

The acidic contents present in lemon prevent the growth of bacteria, cleanse the mouth and stimulate the production of saliva, which will flush out any remaining bacteria in the mouth. Lemon will also remove the white coating which forms on the tongue during sleep and consists of food debris, bacteria and dead cells and is also responsible for causing bad breath.

As you can see, the health benefits of lemon water are pretty much endless. And all you need to do in order to reap them is cut a lemon in halves, squeeze its juice in a glass of lukewarm water/or with mineral water and consume it at least half an hour before your breakfast.
Enjoy the new day!

diet | dieta, recipes | przepisy

Banana omelette

Are you one of this person who has no time in the morning and struggle what to eat before hitting to the gym? Protein shakes, oat meals, energy bars, are you tired of them?

I have a great solution for someone who wants to have a quick, powerful, yummy and easy to prepare breakfast! One of my favorites and the simplest – banana omelette.

I love this recipe as it is very easy to prepare and taste delicious any time of the year. I have it usually before going to the gym early in the morning when I need fast and light source of energy.

It is based on two, actually 3 great ingredients:

  • bananas – provide you great source of easy digestible carbohydrates. Bananas are good for your heart. They are packed with potassium. Bananas are also packed with fiber, which boosts satiety and improves digestive health.
  • eggs – undoubtedly one of the most nutritious foods around! They are loaded with several vitamins and contain high-quality protein. Most of the nutrients are in the yolk, which consists mostly of fat. Meanwhile, the white contains mostly protein. One large egg contains 5 grams of fat and 6 grams of protein.
  • coconut oil – another one of the healthiest foods on the planet. Coconut oil benefits and uses go beyond what most people realize, as coconut oil is a true superfood. The secrets to this amazing superfood are healthy fats called medium-chain fatty acids (MCFAs). Coconut oil increase “good” HDL cholesterol in your body and help convert the “bad” LDL cholesterol into a less harmful form.

Let’s get this magic started!

Ingredients:

  • 1 big ripen banana
  • 2 organic free-range eggs
  • pinch of Himalayan salt
  • 1 teaspoon coconut oil extra virgin
  • cinnamon
    + optional
  • 1 teaspoon cocoa powder
  • 1 teaspoon hemp seeds
  • 1 teaspoon chia seeds
  • 1 teaspoon dried black currant

Directions:

  1. Wash the eggs, peel and slice banana.
  2. Beat eggs, salt in small bowl.
  3. Add your extra superfoods, such as: chia seeds, hemp sees, cocoa powder, dried fruits.
  4. Mix all together and add sliced banana.
  5. Heat pan with 1 tablespoon of coconut oil over medium-high heat until hot. Tilt pan to coat bottom.
  6. Pour in egg mixture and cover with the lid.
  7. Fry for around 2 minutes on one side and flip for another 2 minutes on another side.
  8. Serve it with favorite yogurt on top and sprinkle (lots of) cinnamon.

 

diet | dieta, nutrition | odżywianie

G like… Ginger! | I jak… Imbir!

Ginger is a herb plant which originated in China and some time later it spread to India, Southeast Asia, West Africa and then to the Caribbean.

 

Aromatic, pungent and spicy, ginger adds a special flavor and zest to Asian stir fries and many fruit and vegetable dishes. The strong taste is due to the fact that it contains a mixture of phenolic compounds and essential yet volatile oils.  It is widely used as a spice in foods and because of its medicinal qualities, has been used in medication too.

Health benefits of ginger root

  1. Immune Boosting Action
    Ginger can help promote healthy sweating, which is often helpful during colds and flus. A good sweat may do a lot more than simply assist detoxification. German researchers have recently found that sweat contains a potent germ-fighting agent that may help fight off infections.
  2. Prevents Cancer
    Ginger slows the growth of colorectal cancer cells additionally it has the ability to combat other types of cancer, including lung, breast, skin, prostate and pancreatic cancers.
  3. Promotes Health Heart
    High in potassium, ginger is great for heart health and the good amount of manganese present in ginger helps protect the heart, blood vessels and urinary passages.

  4. Controls Diabets
    Ginger can help lower your blood sugar level and increase the effectiveness of insulin and other drugs used for treating diabetes.
  5. Reduces Menstrual Pain
    Ginger is a powerful natural painkiller, hence it can be used to reduce menstrual pain. Women suffering from menstrual pain can use ginger powder or ginger capsules to get relief or can also drink ginger tea. This gives instant relief from the pain.
  6. Ginger May Reduce Muscle Pain and Soreness
    Ginger has been shown to be effective against exercise-induced muscle pain. These effects are believed to be mediated by the anti-inflammatory properties.

  7. Treats many forms of nausea
    It has a long history of use as a sea sickness remedy, and there is some evidence that it may be as effective as prescription medicationGinger may also relieve nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy. But it may be the most effective when it comes to pregnancy-related nausea, such as morning sickness.

  8. Reduces cholesterol
    It lowers cholesterol level, regulates blood pressure, and helps prevent blood from clotting, which in turn helps reduce the risk of various heart diseases.

  9. Boosts digestion
    Ginger appears to speed up emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort.

  10. Reduces blood pressure
    Ginger root can help you reduce your blood pressure by preventing blood clots from forming in your arteries and blood vessels. Blood clots can restrict or prevent blood from flowing through your circulatory system, which can lead to hypertension.

Ideas to use ginger

  1. Ginger is very good during fall and winter as an ingredient of cup of tea. You can try commercial organic ginger teas, or make your own from ginger root. Simply chop the root into small pieces and boil for about five minutes.
  2. Try some fresh ginger just before a meal to stoke your digestive fire and support a healthy gut!
  3. Experts recommend drinking one glass of warm water mixed with one teaspoon of ginger juice first thing in the morning to regulate blood sugar.
  4. You can also use sliced or grated ginger to spice up any dish, as I frequently do with wild/basmati rice.

You can grate it up and squeeze it into a any hot tea, add it to juices, baked goods, smoothies and more… experiment and have fun! 🙂

diet | dieta, nutrition | odżywianie

P like… Pomegranate! | G jak… Granat!

Today it is time to talk a bit more about one of my the most favorite fruit… POMEGARANATE!

Pomegranates and their edible seeds are native to Iran and Iraq, but the fruit has become a favorite worldwide–and not because it’s pretty to look at.

Health Benefits of Pomegranate

  • Contains over 100 phytonutrients which are associated with antioxidant benefits and reducing inflammation. The high concentrations of these found in pomegranates are what makes it a “superfood.”
  • One pomegranate contains approximately 50 percent of your daily recommended vitamin C, as well as pantothenic acid (B5), which may help with muscle cramping and prevent insulin resistance.
  • Pomegranates have anti-oxidant, anti-viral and anti-tumor properties and are said to be a good source of vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid. This amazing fruit consists of three times as many antioxidants as both wine or green tea.
  • Consuming pomegranates is also associated with weight management because the seeds provide almost 1/3 of all the fiber you need in one serving, which slows digestion and helps you feel fuller longer.

Heart Problems
Regular intake of pomegranate juice can maintain a good flow of the blood in the body. Because of this property, it subsequently decreases the risk of heart attacks and strokes. The antioxidant components that are contained in this fruit help to keep the bad cholesterol from gaining any significant presence and thus keeps the arteries clear of any clots. The clots are clear because pomegranates have the ability to make blood thinner.

Cancer
Pomegranates contain high levels of antioxidants called flavonoids. These flavonoids are known to be effective in counteracting various cancer radials. Regular consumption of pomegranates can reduce the PSA levels in the body and aid in the fight against existing cancer cells in the body.

Anemia
Healthy blood flow can be maintained in the body by consuming this fruit. Pomegranate supplies iron to the blood, thus helping to reduce symptoms of anemia, including exhaustion, dizziness, weakness.

Diabetes
For diabetic patients, drinking pomegranate juice can reduce the risk of various coronary diseases.

Selection and Storage

World’s best pomegranates grown in the southern parts of Afghanistan.
A pomegranate fruit judged ripe when it develops distinctive color and impart metallic sound when tapped by the fingertip. In the markets, choose well-developed, firm, bright crimson red fruits. Avoid spotted, overmature fruits as they can be bitter and inedible. Furthermore, avoid those with surface cracks, mold, bruised, shriveled as they are inferior in flavor.
At home, store them in cool dark place at room temperature for 5-8 days or more. In general, pomegranates possess long shelf life. You can also put them in the refrigerator for a couple of weeks.

Ideas For Using Pomegranates

  • Buy many when affordable in-season and freeze the seeds. Later you can use the seeds for a dessert topping, salad topping or an addition to your breakfast porridge or yogurt.
  • Add to salsas, relishes or chutneys or yogurt sauces for a new take on your favorite recipes.
  • Smash fruits and add to your favorite homemade dressings based with oil and vinegar.
  • The pulpy seeds go great with goat cheese, nuts and olives. Add to your sampler plate for a fruity contrast.
  • Make a quick dessert of baked pears in pomegranate juice with seeds. This can reduce the need to add sugar and gives added flavor to your softened pears.

The pomegranate may look unassuming from the outside–but cut one open and you’ll find bright red seeds in the shape of a flower, just waiting to be popped into your mouth.

Dziś przyszła pora porozmawiać nieco więcej na temat jednego z mojego najbardziej ulubionego owocu… GRANACIE!

Granaty i jego jadalne nasiona pochodzą z Iranu i Iraku, jednak jest to owoc popularny na całym świecie, nie wyłącznie z powodu swojegoładnego wyglądu.

Właściwości zdrowotne

  • Zawierają ponad 100 fitoskładników, które mają właściwości przeciwutleniające i redukują stany zapalne. Wysoka zawartość tych składników, czyni granaty prawdziwą ‘superżywnością’.
  • Jeden granat zawiera około 50% dziennego zapotrzebowania na witaminę C oraz kwasu pantotenowego (wit. B5), co zmniejsza ryzyko wystąpienia skurczów oraz wpływa korzystnie na odporność insulinową.
  • To doskonałe źródło witaminy A,  C, E oraz kwasu foliowego.
  • Zawiera niemal 3 razy więcej przeciwutleniaczy niż zielona herbata lub wino!
  • Granaty są bogate w błonnik, nasiona zawierają go niemal 1/3 w porcji, przez co wpływają poztywnie na łaknienie i pozostawiają uczucie sytości na dłużej.

Problemy z sercem
Regularne jedzenie granatów wpływa korzystnie na przpływ krwi w organizmie. Obniża to ryzyko zachorowań na serce oraz zawałów. Dzięki wysokiej zawartości przeciwutleniaczy, granaty obniżają poziom ‘złego’ cholesterolu.

Nowotwory
Granaty zawierają bardzo dużo flawonoidów, przeciwulteniaczy, które zwalczają wolne rodniki powodujące choroby nowotworowe.

Anemia
Granaty zawierają żelazo wpływające korzystnie na stan krwi w organizmie. Redukują również anemię oraz jej symptomy takie jak osłabienie, zmęczenie oraz uczucie bezsilności.

Cukrzyca
Picie soku z granatu może być zbawienne dla osób chorych na cukrzycę, ponieważ zwalcza on ryzyko wystąpienia chorób wieńcowych.

Jak kupować i przechowywać?

Najlepsze granaty pochodzą z Afganistanu. Owoc można uznać za dojrzały jeśli odróżnia się intensywną barwą oraz metalicznym dźwiękiem, wydawanym przy opukiwaniu go opuszkami palców. W sklepie wybieraj te dorodne, o szkarłatnej barwie. Bez oznak zepsucia oraz obić na skórze, wtedy owoc będzie gorzki i niejadalny.
W domu należy przechowywać je w chłodnym, ocienionym miejscu przez kilka dni, można nawet kilka tygodniu trzymając je w lodówce!

Jak  wykorzystać w kuchni?

  • Kup kilka sztuk w sezonie, a następnie po obraniu, możesz przechowywać nasiona w woreczkach w zamrażalce i cieszyć się jego orzeźwiającym smakiem przez cały rok, jako dodatek do deserów, sałatek lub porannej owsianki!
  • Dodaj do sosów, sals i przypraw, by odkryć nowy niezwykły smak Twoich potraw.
  • Rozgniecione nasiona wymieszane z oliwą oraz octem to idealne trio i smaczny, oryginalny sos do sałatek!
  • Granat idealnie nada się do deski z serem, oliwkami i orzechami. by przełamać ich smak swoim owocowym aromatem!
  • W ramach deseru, upiecz gruszki bądź jabłka i dodaj do nich cynamon wraz z nasionami granatu. Gwarantuję, że cukier nie będzie już nigdy potrzebny 😉

Ten niepozornie wyglądający owoc to prawdziwa bomba witaminowa, pełna korzyści dla Ciebie i Twojego zdrowia!

diet | dieta, nutrition | odżywianie

B like… Banana! | B jak… Banan!

Bananas are among the world’s most commonly consumed fruits.

They are primarily composed of carbs, and contain decent amounts of several vitamins, minerals, and antioxidants. These may contribute to improved heart and digestive health when consumed regularly as a part of a healthy lifestyle.

Bananas are a rich source of carbohydrates, mainly starch in unripe bananas and sugars in ripe bananas. The carbohydrate composition of bananas changes drastically during ripening.

The main component of unripe bananas is starch. Green bananas contain up to 70-80% starch, on a dry weight basis. During ripening, the starch is converted into sugars and ends up being less than 1% when the banana is fully ripe.

Bananas have a glycemic index of 42-58, depending on their ripeness, which is relatively low. (This is a measure of how quickly the carbs in a food enter the bloodstream.)

Vitamins and minerals

Bananas are a significant source of:

  • Potassium: Bananas are a good source of potassium. A diet high in potassium can lower blood pressure in people with high blood pressure and has positive effects on cardiovascular health.
  • Vitamin B6: Bananas are high in vitamin B6. One medium-size banana can provide up to 33% of the recommended daily intake of vitamin B6.
  • Vitamin C: Like most fruit, bananas are a good source of vitamin C.

Fibers & gut health

Banana are a good source of fibers: in unripe bananas is high proportion of starch, which is resistant to digestion. Additionally, they are a good source of other types of fiber, pectin (some of it is water-soluble).

Both pectin and resistant starch moderate the rise in blood sugar after a meal. What is more, they both act as prebiotic nutrients, which support the growth of beneficial gut bacteria and are beneficial for digestion.

Great ingredient in your kitchen

Bananas are a delicious choice for snacking, baking and cooking. Choose bananas according to the peel color and ripeness desired. Select full-yellow bananas for salads or immediate eating. Use fully ripe bananas, with speckles on the peel for baking, smoothies or recipes that specify mashed bananas.

If bananas are too green, place them in a brown paper bag, in a warm dry area (but not in direct sunlight) for a day or two to encourage ripening. If there is still not enough yellow appearing on the peel, place a ripe apple in the bag with the bananas.

Remember!

  • Excellent source of vitamin B6, which supports energy metabolism.
  • Excellent source of vitamin C, which supports a healthy immune system.
  • Good source of potassium, which helps maintain healthy blood pressure.
  • Good source of fiber, which supports heart health.
  • Good source of manganese, which supports energy metabolism.

My choice for pre-run snack

Usually, I eat one banana before my running workout in the morning. The carbs and natural sugar give me kick and power, keeping my stomach light at the same time. The potassium and fluid in the fruit help the body stay hydrated.

B jak banan!

Banany należą do jednych z najpopularniejszych owoców.
Są głównie złożone z węglowodanów oraz zawierają dużą ilość witamin, minerałów i antyoksydantó. Mogą przyczynić się do poprawy funkcjonowania serca oraz jelit przy systematycznym konsumowaniu, jako element zdrowego trybu życia.
Banany są bogatym źródłem węglowodanów, głównie skrobii (w niedojrzałych bananach) oraz cukru (w dojrzałych bananach), skład oraz proporcje węglowodanów zmieniają się drastycznie podczas ich dojrzewania. Zielone banany, niedojrzałe zawierają 70%-80% skrobii, która w trakcie dojrzewania zmienia się w cukier (pozostawiając jedynie 1% skrobii w składzie).
Indeks glikemiczny bananów waha się między 42-58, w zależności od stopnia dojrzałości owoców.
Witaminy i minerały
Banany są bogate w:
  • Potas – dieta bogata w ten minerał obniża ciśnienie krwi oraz ma pozytywny wpływ na funkcjonowanie serca oraz układu krwionośnego.
  • Witaminę B6 – jeden, średniej wielkości banan pokrywa 33% rekomendowanego dziennego spożycia tej witaminy.
  • Witaminę C – podobnie jak większość owoców.

Błonnik i jelita

Banany są bogatym źródłem błonnika, w szczególności niedojrzałe, których skrobia jest odporna na trawienie oraz pektyny, która jest częściowo rozpuszczalna w wodzie.
Zarówno błonnik jak i pektyna stopniowo podnoszą poziom cukru we krwi po spożyciu. Dodatkowo oba te składniki zachowują się jak prebiotyczna substancja odżywcza, wspomagając rozrost korzystnych bakterii jelitowych oraz wpływają pozytywnie na trawienie.

Świetny składnik w kuchni

Banany są przepyszne jako przekąska, składnik do wypieków i gotowania.

Wybieraj banany zgodnie z pożądanym poziomem dojrzałości oraz koloru skórki. Kup w pełni żółte banany do sałatek i bezpośredniego spożycia, zaś te nieco bardziej brązowe z plamkami na skórze nadadzą się świetnie do pieczenia, smoothie oraz puree bananowego.

Jeśli banany są zbyt zielone, umieść je w papierowej torbie, w suchym, ciepłym miejscu (ale nie bezpośrednio na słońcu) na dzień lub dwa, aby przyspieszyć proces dojrzewania. Aby przyspieszyć ten proces jeszcze bardziej, możesz umieścić dojrzałe jabłko w tej samej torbie.

Zapamiętaj!

  • Źródło witaminy B6 – wspierającą metabolizm
  • Źródło witaminy C – wpływającej korzystnie na system odpornościowy
  • Świetne żródło potasu – utrzymującego prawidłowy poziom ciśnienia we krwi
  • Świetne źródło błonnika – działającego korzystnie na gospodarkę jelit
  • Świetne źródło manganu – wspierającego metabolizm

Moja dawka energii przed bieganiem

Zazwyczaj jem jednego banana rano przed wyjściem na trening biegowy. Węglowodany oraz naturalny cukier dają mi energię do działania, pozostawiając uczucie lekkości w moim brzuchu. Dodatkowo potas oraz woda pochodząca z owocu pozostawia ciało nowodnione.

Jedzmy banany, na zdrowie!

 

diet | dieta, nutrition | odżywianie

Stay hydrated! | Nawadniaj się!

Water is needed for overall good health. Your body uses water to maintain its temperature, remove waste, and lubricate your joints. Every cell, tissue, and organ in your body needs water to work properly.
You should drink water every day.

Most people have been told they should drink 6 to 8 glasses of water each day. That is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day. If you are concerned that you are not drinking enough water, check your urine. If your urine is usually colorless or light yellow, you are well hydrated. If your urine is a dark yellow or amber color, you may be dehydrated.

Water is best for staying hydrated. Other drinks and foods can help you stay hydrated. However, some may add extra calories from sugar to your diet. Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day. Water can also be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce), and in soup broths.
Sports drinks can be helpful if you are planning on exercising at higher than normal levels for more than an hour. It contains carbohydrates and electrolytes that can increase your energy. It helps your body absorb water. However, some sports drinks are high in calories from added sugar.
Energy drinks are not the same as sports drinks. Energy drinks usually contain large amounts of caffeine. Also, they contain ingredients that overstimulate you (guarana, ginseng, or taurine). These are things your body doesn’t need. Most of these drinks are also high in added sugar. According to doctors, children and teens should not have energy drinks.
Staying hydrated is difficult for you? Here are some tips:
Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water.
If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
Drink water before, during, and after a workout.
If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.
Water makes up more than half of your body weight. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you are physically active, or if you have a fever.

Recognizing signs of dehydration is important. They include:
Little or no urine.
Urine that is darker than usual.
Dry mouth.
Sleepiness or fatigue.
Extreme thirst.
Headache.
Confusion.
Dizziness or lightheadedness.
No tears when crying.

Don’t wait until you notice symptoms of dehydration to take action. Actively prevent dehydration by drinking plenty of water.
Cheers!

diet | dieta, nutrition | odżywianie

Egg-ceptional values! | Jajka na medal!

Super-eggs!

Easter is a time of the year when in Poland eggs hit our tables. Personally, I think there is almost no healthier and more nutritious food – eggs are often referred to as “nature’s multivitamin.”
Below are 6 reasons why you should eat them:

1. Whole Eggs Are Among The Most Nutritious Foods on Earth

One whole egg contains an amazing range of nutrients. Just imagine… the nutrients in there are enough to turn a single fertilised cell into an entire baby chicken.
Eggs are loaded with vitamins, minerals, high-quality proteins, good fats. One large egg contains lots of Vitamin B12, Vitamin B2, Vitamin A, Vitamin B5, Selenium. Eggs also contain small amounts of almost every vitamin and mineral required by the human body… including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and many more.
A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates.
You should be aware the nutrients are contained in the yolk, the white contains only protein.

2. Eggs Improve Your Cholesterol Profile and do NOT Raise Your Risk of Cardiovascular Disease

The main reason people have been warned about eggs is that they’re loaded with cholesterol. However, the liver actually produces cholesterol, every single day. If you eat cholesterol, then your liver produces less. If you don’t eat cholesterol, then your liver produces more of it.
Many studies show that eggs actually improve your cholesterol profile. Eggs tend to raise HDL (the “good”) cholesterol and they tend to change the LDL (the “bad”) cholesterol.
One study discovered that 3 whole eggs per day reduced insulin resistance, raised HDL and increased the size of LDL. Multiple studies have examined the effects of egg consumption on the risk of cardiovascular disease and found no association between the two.

3. Eggs Are Loaded With Choline, an Important Nutrient For The Brain

Choline is a lesser-known nutrient that is often grouped with the B-complex vitamins. Choline is an essential nutrient for human health and is needed for various processes in the body. A low choline intake has been implicated in liver diseases, cardiovascular disease and neurological disorders.This nutrient may be especially important for pregnant women.
In a dietary survey in the U.S. from 2003-2004, over 90% of people ate less than the daily recommended amount of choline!
The best sources of choline in the diet are egg yolks and beef liver. One large egg contains 113 mg of Choline.

4. Eggs Contain High-Quality Proteins With a Perfect Amino Acid Profile

Proteins are the main building blocks of the body and serve both structural and functional purposes. They consist of amino acids that are linked together.
There are about 21 amino acids that the body uses to build its proteins. The body can not produce 9 of these amino acids, which are deemed as “essential” and must be gotten from the diet. A protein source that contains all of them in the right ratios is a good source of protein.
Eggs are among the best sources of protein in the diet. In fact, the biological value (a measure of protein quality) is often evaluated by comparing it to eggs, which are given the perfect score of 100.

5. Eggs Are Loaded With Lutein and Zeaxanthin, Which Protect The Eyes

There are two antioxidants in eggs that can have powerful protective effects on the eyes – Lutein and Zeaxanthin, both found in the yolk. They tend to accumulate in the retina, the sensory part of the eye.
These antioxidants significantly reduce the risk of Macular Degeneration and Cataracts.
In one study, eating 1.3 egg yolks per day for 4.5 weeks increased blood levels of Zeaxanthin by 114-142% and Lutein by 28-50%.

Znalezione obrazy dla zapytania egg omelette6. Eggs For Breakfast Can Help You Lose Body Fat

Eggs contain only trace amounts of carbohydrates, but plenty of protein and fat.
They score very high on a scale called the Satiety Index, which is a measure of how much foods contribute to satiety. For this reason, it is not surprising to see studies where eating eggs for breakfast lead to fat loss.
In one study, 30 overweight or obese women consumed either a breakfast of eggs or a breakfast of bagels. Both breakfasts had the same amount of calories. The women in the egg group felt more full and ate less calories for the rest of the day and for the next 36 hours. In another study that went on for 8 weeks, eating eggs for breakfast lead to significant weight improvements compared to the same amount of calories from bagels.

Not All Eggs Are The Same

It’s important to keep in mind that not all eggs are created equal.
Hens are often raised in factories, caged and fed grain-based feed that alters the final nutrient composition of the eggs. It is best to buy Omega-3 enriched or pastured eggs, they are more nutritious and healthier.
To sum up, eggs are cheap, tasty and irreplaceable food in our diet. In my opinion, it is impossible to get bored with them – soft-boiled eggs, hard-boiled eggs, omelettes. It is a basic ingredient of many dishes – salads, cakes… You will find on my blog many recipes including eggs.
Personally, I eat at least 2 eggs per day, sometimes even more – 4 or 6… For breakfast, lunch, dinner they always taste great and are perfect any time of the day. Always great sweet or salty.
Eat eggs for your health. Every day not occasionally only! They are really an egg-ceptional superfood.

Happy Easter!

Jajka na medal!

Święta Wielkanocne to czas kiedy w Polsce na stole królują jaja. Uważam, że niemal nie ma zdrowszego i bardziej odżywczego pokarmu niż jajka właśnie – często określa się je mianem „cuda natury”.
Poniżej przedstawiam 6 powodów, dla których warto je jeść.

Znalezione obrazy dla zapytania jajka1. Jaja są jedne z najbardziej odżyczych pokarmów

Jedno całe jajko zawiera niesamowicie dużo wartości odżywczych.
Wyobraź sobie, że zawiera wszystkie podstawowe składniki, dzięki któremu z jednej komórki może rozwinąć się pisklę!
Jaja naładowane są witaminami, minerałami, wysokiej jakości białkiem, dobrymi tłuszczami. Jedno duże jajo zawiera dużo Witaminy B12, B2, B5, Witaminę A oraz Selen.
Dodatkowo zawiera niemal wszystkie witaminy I minerały niezbędne przez ludzkie ciało – wapń, żelazo, potas, cynk, mangan, witamina E, Folate I dużo więcej.
Jedno duże jajo zawiera ok 77 kalorii, w tym 6g wysokiej jakości białka, 5 g tłuszczu oraz śladowe ilości węglowodanów..
Pamiętajmy, że wszystkie cenne składniki zawarte są w żółtku, białko jest jedynie źródłem protein.

2. Jajka poprawiają profil cholesterolu i NIE przyczyniają się do rozwoju chorób serca

Głównym powodem dlaczego ludzie eliminują jajka z diety to ostrzeżenie, że zawierają one dużo cholesterolu. Jednak wątroba produkuje cholesterol każdego dnia i jeśli dostarczasz cholesterol z pożwyenia, wątroba produkuje go mniej.
Dodatkowo wiele badań dowiodło, że jaja znacznie poprawiają poziom cholesterolu. Podwyższają one poziom „dobrego” cholesterolu HDL oraz obniżają poziom „złego” cholesterolu LDL. Dodatkowo pewne badanie pokazało, że jedzenie 3 jaj dziennie potrafi obniżyć poziom odporności insuliny. Wykazano również, że konsumpcja jaj nie przyczynia się do wzrostu zachorowań serca. cardiovascular

3. Jaja są bogatym źródłem choliny – substancji niezbędną do prawidłowego funkcjonowania i budowy każdej komórki naszego ciała

Cholina jest mało znanym składnikiem, jest pochodną witaminy B4. Cholina to niezbędny składnik dla ludzkiego zdrowia, potrzebny w wielu procesach dla jego prawidłowego funkcjonowanie. Niskie spożycie choliny wpływa na zaburzenia pracy wątroby, serca oraz układu nerwowego. Ten składnik jest wyjątkowo istotny dla kobiet w ciąży.
Badania przeprowadzone w Stanach Zjednoczonych wykazały niedobór spożycia choliny pośród niemal 90% ludzi.
Najlepszym źródłem choliny w diecie są żółta jaj oraz wołowa wątroba. Jedno duże jajo zawiera 113 mg choliny.

4. Jajka zawierają białka wysokiej jakości z idealnym profilem aminokwasów

Białka to budulce naszego ciała i pełnią strukturalną oraz funkcjonalną. Składają się z aminokwasów powiązanych ze sobą. Istnieje ponad 21 aminokwasów, które ludzkie ciało używa to produkcji protein. Jednak organizm nie jest w stanie wyprodukować wszystkich samemu, te 9 niezbędnych aminokwasów, musi być dostarczonych z pożywienia.
Jajka są jednym z najlepszych źródłem protein w diecie. Wartość biologiczna (mierząca jakość protein) jest często porównywana z jajami, które otrzymały idealny wynik – 100.

5. Jaja są źródłem luteiny oraz zeaksantyny, które chronią oczyZnalezione obrazy dla zapytania jajka

Te dwa antoksydantny wpływają ochronnie na oczy. Znajdziemy je w żółtkach jaj, występują w siatkówce oka. Oba z nich redukują zagrożenie zaćmy i zwyrodnienia plamki żółtej w starszym wieku.
W badaniu dowiedziono, że jedzenie 1.3 żółtka dziennie przez 4.5 tygodnia podniosło poziom zeaksantny o 114%-142%, zaś luteiny o 28%-50%.

6. Jedzenie jaj na śniadanie pomaga w walce z wagą i poziomem tłuszczu

Jaja zawierają jedynie śladowe ilości węglowodanów, jednak mnóstwo białka i tłuszczu. Mają one wysoki wskaźnik indeks sytości – który określa w jakim stopniu pożywienie wpływa na uczucie sytości.
Stąd, nie jest zaskoczeniem, że jedzenie jajek na śniadanie prowadzi do spalenia tłuszczu i walce z nadwagą.
W jednym z badań poddano eksperymentowi 30 otyłych kobiet – jedzących jajko lub słodkie pieczywo na śniadanie. Oba posiłki zawierały tę samą wartość kalorii. Gruba kobiet jedzących jaja, były bardziej syte i jadły mniej przez pozostałą część dnia oraz kolejnych 36 godzin. Inne badanie trwające przez 8 tygodni wykazało, że spożywanie jajek na śniadanie przyczyniło się do znacznej poprawy wagi badanych – w porównaniu do grupy jedzących tak samo kalorycznych bajgli.

Jajko jajku nierówne

Istotne jest pamiętać, że nie wszystkie jajka powstały jednakowo. Często kury są hodowane w fabrykach, zamknięte w klatkach odżywiane grain-based co przyczynia się do ostatecznej kompozycji wartości odżywczej jaj. Zdecydowanie lepiej jest jeść jaja z Omega-3 oraz te od ‘szczęśliwych’ kur z wolnego wybiegu.
Podsumowując, jajka są tanie, smaczne oraz niezastąpione w diecie. Według mnie nie potrafią się znudzić – gotowane – na miękko, na twardo; jajecznica, omlety. To podstawa i składnik wielu dań – sałatki, ciasta… Na blogu znajdziecie wiele przepisów opartych o jajka.
Osobiście jem minimum 2 jajka dziennie, czasem zdarza się, że nawet więcej – 4, 6… Na śniadanie, lunch, kolację, zawsze mi smakują i są idealne na każdą porę dnia.
Jedzmy jajka na zdrowie! Codziennie, nie tylko od święta.

Wesołego Alleluja!

Znalezione obrazy dla zapytania wesołego alleluja