Today's coffee was amazing! I use a French press and it's quite great, but I put a twist in there. I added my normal excessive amount of Starbuck's coffee grounds, boiled water, and as I was boiling that water I remembered how great it was to taste spice in my coffee. So, I added 1 tsp of cinnamon, a dash of nutmeg and ground ginger, and a few coriander balls... (don't laugh, haha). Then, I added my boiling water and let it sit for four minutes, then served it up.
Cinnamon is a great antioxidant, as is coffee. In ancient Chinese days, cinnamon was used to treat colds, reduce menstrual cramps, gas, nausea, and diarrhea. It is perfect for lowering bad cholesterol, according to recent studies. Studies have also shown that smelling cinnamon can boost cognitive function and memory. Try smelling before tossing in the French press... Also, cinnamon is a good source of manganese, fiber, iron, and calcium. Be careful! There are side effects to cinnamon and often have anti-blood clotting qualities. So, if you are on meds check the side effects first!
Nutmeg may increase your sexual desire! No joke! So, sprinkle it in your coffee grounds! Nutmeg is also great for soothing stomach aches.
Ginger is also great for soothing tummy aches. It also helps with morning sickness... However, if you are pregnant you should ask your physician first about drinking coffee. It can prevent colds and the flu! It can also help with migraines and menstrual cramps! Use this in combo with the cinnamon (LADIES) at that time of the month...
Coriander is another great herb... known as cilantro, but as a seed it can be placed in coffee grounds. Coriander can reduce swelling, high cholesterol levels, mouth ulcers, anemia, digestion, diarrhea, menstrual disorders, and can aide in helping eye care!
Drink up ladies AND gents! Nothing like making the best out of what you eat... and as always, read on the side effects prior to just adding away. Cheers!
Thursday, March 1, 2012
Lunch Date with Tuna Salad Sandwich... Mmm, Mmm!
1 to 2 tsp of LIGHT mayo (not exactly clean, but you can omit)*
1/2 to 1 tsp balsamic vinegar*
sliced tomatoes to fit your bread
sliced avocado to fit your bread
handful of spinach
MIX THE TUNA well with the other ingredients, except for the sliced toms, avo, and spinach. Once well mixed, arrange the tomatoes on one slice of bread and the avocado on the other slice. Place half the tuna salad on one slice and the spinach on the other. Put together and you're done!
*Everyone has a different palate. Some like drier tuna, so like more moist tuna. So, dress according to your taste buds. But, less is more with the mayo!
1/2 to 1 tsp balsamic vinegar*
sliced tomatoes to fit your bread
sliced avocado to fit your bread
handful of spinach
MIX THE TUNA well with the other ingredients, except for the sliced toms, avo, and spinach. Once well mixed, arrange the tomatoes on one slice of bread and the avocado on the other slice. Place half the tuna salad on one slice and the spinach on the other. Put together and you're done!
*Everyone has a different palate. Some like drier tuna, so like more moist tuna. So, dress according to your taste buds. But, less is more with the mayo!
Wednesday, February 29, 2012
Beautiful Skin via Eating Well
Eating good, clean foods are not just beneficial for your physique. Your skin can also benefit from it, as well! It's amazing that so many foods can help reduce wrinkles, improve your skin's luminosity and radiance, and help to prevent acne. I've been doing some research and have found that there are some great eats out there! You should definitely include these skin-tastic foods in your daily food intake... So, without further or do, the Skin-tastic Foods you've been on the edge of your seat waiting for...
Those pesky wrinkles, crow's feet, smile lines, sun damage; all suck! We know this. To prevent from the inside out try these tricks:
Those pesky wrinkles, crow's feet, smile lines, sun damage; all suck! We know this. To prevent from the inside out try these tricks:
- Eat more PEPPERS! Studies show that woman who eat yellow, orange, and green veggies tend to have less wrinkles around the eye. Peppers are a great way to get your colors in your diet! Try sprinkling some julienned green and yellow peppers in a salad! Or saute some peppers with your zucchini. Or saute with some onions and turkey sausage for a zesty dinner! Mmm, hungry yet?!
- GREEK YOGURT time! Eating dairy proteins can help make your skin firmer. No joke! And, Greek yogurt has double or more amounts of protein than normal yogurt and less sugar... especially the nonfat\, plain version. How can you eat this rather plain food? Make a protein shake! Add 1 cup nonfat, plain Greek yogurt + 1/2 cup frozen mixed berries + 1 banana + 1 orange (juiced!!!). Add to blender. Blend until smooth. Then drink! Or add some to your salad with some EVOO (Extra Virgin Olive Oil), Balsamic vinegar, salt, pepper... viola! Greek dressing! Or simply add 1 tsp - 1 tbsp of honey (to your sweetness meter's delight) to the yogurt.
- This breakfast item can definitely help you look younger... OATMEAL! I use steel cut because it is less processed and Bob's Red Mill makes an amazing version of this! Oatmeal takes longer to breakdown in your body than other breakfast items which helps to keep your insulin levels stable; otherwise elevated insulin levels can release androgens which are hormones that are contributed to wrinkles. And, us woman know that this is NO GOOD... so get a bowl in at least twice or three times a week. Plus, oatmeal has been proven to lower your cholesterol. A two for oner!
- Get the water boiling because GREEN TEA treats inflammation and helps to calm redness when topically applied. When ingested, it does that same thing! Plus, it has a very powerful polyphenol antioxidant (ECGG) which has been PROVEN to reduce redness. Awesome! Best way to get this in your diet, drink at least 1 cup every day.
- Another power polyphenol POMEGRANATES help to regulate blood flow and fight free radicals (like your previously mentioned friend, Green Tea). You can eat them or try pomegranate juice, about two or three glasses of day is sufficient enough. When topically applied it can be an excellent moisturizer and line smoother!
- WALNUT time! Eat more walnuts! Walnuts can improve your skin's elasticity due to it;s omega-3 fatty acids. Walnuts also contain copper; a mineral proven to boost collagen production. So, improve your skin's texture by eating a handful a day (approx. 10-15 pieces).
- For you SUNFLOWER SEED lovers, go for it! Sunflowers seeds are an excellent source of Vitamin E! Eating them can help protect your skin's top layers (epidermis) due to its high content of essential-fatty-acids! Eat a handful a day... and topically, sunflower seed oil can treat dry areas of your body. Aim for your elbows, knees, heals, even lips!
- EDAMAME! SOY MILK! SOY LATTES! Soy, soy, soy! Soy is known to help people maintain a clearer complexion, according to studies. Soy beans have been proven to lessen hyperpigmentation (which is the darkening of your skin). Eat a cup a day to see best results. So, however you want to consume it, do it! It definitely can help reduce sun spots when topically applied. I eat edamame all the time and Trader Joe's has a few different varieties. All of which are delicious and can satisfy your soy needs.
- This next food you are probably already how great it is to eat! DARK CHOCOLATE! I love dark chocolate. It goes well with orange slices, raspberries, yogurt, low-fat ice cream or forzen yogurt, or even by its lonesome. Eating a couple squares of this delight can help hydrate your skin. By hydrating your skin you will actually help to make it firmer! Now, who doesn't want firmer skin!?! The percentage of cacao you should aim for is 70% or more to get the most flavonol content possible. Flavonol is are part of the flavonoid group of phytonutrients (a group of chemical compounds naturally occurring in plants. They have many health benefits). Eat up ladies and gents!
- Ok, last but not least get rid of those pesky pimples by eating KIDNEY BEANS! Kidney beans contain high levels of zinc. Low level of zinc can cause blemishes, according to studies. For every ounce of kidney beans you eat, you are helping your face stear clear of those pesky pimples. You can eat them alone or toss them in a salad or a wrap. Go for the dark red as they have higher levels of antioxidants.
Monday, February 27, 2012
SPINACH... AND, WHY I PUT IT IN EVERYTHING!
Spinach is a superfood people! Loaded with tons of nutrients and readily available everywhere! You can't go wrong with spinach. I try to incorporate spinach in my health regimen everyday! Yes, everyday! And, so should you. I hope after you read this that you will try and eat spinach everyday... EVERYDAY!
A few things you should be aware of prior to just chomping this fantastic food everyday:
- There is such a thing as being allergic to spinach, so make sure you are not one of those candidates!
- People who are prone to having gout should steer clear of this superfood... the purines (a colourless crystalline solid that can be prepared from uric acid) may be affected by spinach.
- BUY ORGANIC... what's an extra 20 -30 cents!?! This stuff can be riddled with chemicals or worse! SO, buy organic!
- Eating large amounts of spinach may interfere with your absorption of calcium... so eat in moderation if you are calcium deficient or have bladder or kidney problems.
Spinach is considered a "leafy green" vegetable and the FDA (FOOD AND DRUG ADMINISTRATION)
indicates that we should each have 2 1/2 cup of vegetables a day. At minimum, FDA requires 2 cups of veggies a day. How much is a serving? A serving according to the FDA is 1/2 cup. So, that's FOUR 1/2 cup servings a day... MINIMUM, and FIVE 1/2 cup servings a day if you do it the right way. That sounds like a lot to eat, but here's the catch... YOU CAN EAT AS MANY VEGETABLES as you want due to their LOW caloric rate. Now, this doesn't mean you can gorge on carrot sticks and ranch dressing. No, this means if you want nine servings of celery then go for it... or nine servings of veggies... raw or steamed, GO FOR IT!
Now, back to my favorite leafy green... Spinach.
Spinach has numerous fantastic qualities, like myself (hahahahahaha). Spinach is a rich source of minerals, vitamins, pigments, and phytonutrients. Here's the breakdown: EXCELLENT source of vitamin K, vitamin A, vitamin C, vitamin B6 and B2, viatmin E, copper, potassium, magnesium, maganese, folate, calcium, iron, zinc. It's a fantastic source of dietary fiber. It's also a good source of niacin, selenium, and omega-3 fatty acids. This wonder food is full of beta carotene, lutein, xanthene, and chlorophyllin. What the hell is all this and why do you care?
You care because all these great things contained in spinach help your health; your heart health especially! YES, eating spinach can greatly increase your cardiovascular health in a gooooooood way. Eating your spinach can also help the body to eliminate free radicals in your body. In addition, consuming spinach can help lower your blood pressure! It also helps protect your body from harmful UV rays. I'm sold... I am eating this veggie everyday!
What else?! It can help to get your insides (your gastrointestional insides) moving! Check this out: The beta-carotene and vitamin C work to protect the cells of the body’s colon from the harmful effects of free radicals. And, due to it's high fiber content, it helps things move smoothly.
Spinach is a great food to eat to reduce inflammation, as well. It has been linked to reducing migraine headaches, asthma, arthritis, osteoporosis. Spinach also is known for being neurologically beneficial due to potassium, folate, and various antioxidants. Eat spinach to help reduce your chances of Alzheimer's Disease.
If you are pregnant or breast feeding, this can definitely be beneficial! Folate (like I mentioned above) is needed by the growing fetus for proper development of new nervous system. Birth defects such as cleft palate or spina bifida may occur due to deficiency of folate... and as you know by now, spinach possesses tons of folate! The vitamin A in spinach should be consumed by the pregnant mother. Vitamin A is required in proper lung development of fetus and during breast feeding. So eat, eat, eat!!!
I could go on and on about the benefits of spinach... But, these main benefits are what you need to know. Don't forget, it helps to build strong muscles, like POP-EYE!
So, eat them leafy greens today and for delicious recipes STAY TUNED...
A few things you should be aware of prior to just chomping this fantastic food everyday:
- There is such a thing as being allergic to spinach, so make sure you are not one of those candidates!
- People who are prone to having gout should steer clear of this superfood... the purines (a colourless crystalline solid that can be prepared from uric acid) may be affected by spinach.
- BUY ORGANIC... what's an extra 20 -30 cents!?! This stuff can be riddled with chemicals or worse! SO, buy organic!
- Eating large amounts of spinach may interfere with your absorption of calcium... so eat in moderation if you are calcium deficient or have bladder or kidney problems.
Spinach is considered a "leafy green" vegetable and the FDA (FOOD AND DRUG ADMINISTRATION)
indicates that we should each have 2 1/2 cup of vegetables a day. At minimum, FDA requires 2 cups of veggies a day. How much is a serving? A serving according to the FDA is 1/2 cup. So, that's FOUR 1/2 cup servings a day... MINIMUM, and FIVE 1/2 cup servings a day if you do it the right way. That sounds like a lot to eat, but here's the catch... YOU CAN EAT AS MANY VEGETABLES as you want due to their LOW caloric rate. Now, this doesn't mean you can gorge on carrot sticks and ranch dressing. No, this means if you want nine servings of celery then go for it... or nine servings of veggies... raw or steamed, GO FOR IT!
Now, back to my favorite leafy green... Spinach.
Spinach has numerous fantastic qualities, like myself (hahahahahaha). Spinach is a rich source of minerals, vitamins, pigments, and phytonutrients. Here's the breakdown: EXCELLENT source of vitamin K, vitamin A, vitamin C, vitamin B6 and B2, viatmin E, copper, potassium, magnesium, maganese, folate, calcium, iron, zinc. It's a fantastic source of dietary fiber. It's also a good source of niacin, selenium, and omega-3 fatty acids. This wonder food is full of beta carotene, lutein, xanthene, and chlorophyllin. What the hell is all this and why do you care?
You care because all these great things contained in spinach help your health; your heart health especially! YES, eating spinach can greatly increase your cardiovascular health in a gooooooood way. Eating your spinach can also help the body to eliminate free radicals in your body. In addition, consuming spinach can help lower your blood pressure! It also helps protect your body from harmful UV rays. I'm sold... I am eating this veggie everyday!
What else?! It can help to get your insides (your gastrointestional insides) moving! Check this out: The beta-carotene and vitamin C work to protect the cells of the body’s colon from the harmful effects of free radicals. And, due to it's high fiber content, it helps things move smoothly.
Spinach is a great food to eat to reduce inflammation, as well. It has been linked to reducing migraine headaches, asthma, arthritis, osteoporosis. Spinach also is known for being neurologically beneficial due to potassium, folate, and various antioxidants. Eat spinach to help reduce your chances of Alzheimer's Disease.
If you are pregnant or breast feeding, this can definitely be beneficial! Folate (like I mentioned above) is needed by the growing fetus for proper development of new nervous system. Birth defects such as cleft palate or spina bifida may occur due to deficiency of folate... and as you know by now, spinach possesses tons of folate! The vitamin A in spinach should be consumed by the pregnant mother. Vitamin A is required in proper lung development of fetus and during breast feeding. So eat, eat, eat!!!
I could go on and on about the benefits of spinach... But, these main benefits are what you need to know. Don't forget, it helps to build strong muscles, like POP-EYE!
So, eat them leafy greens today and for delicious recipes STAY TUNED...
Thursday, February 23, 2012
PASTA MANIA, the BUKOSKEY way!
My friend inspired this dish while we were grocery shopping one day. By the way, if you need help with your diet and are willing to change your lifestyle by eating clean... I CAN HELP YOU! Just ask!
For now, check out this recipe:
PASTA BUKOSKEY
...
2 cups cooked pasta (I chose rigatoni because I wanted lots of pasta texture without having to eat a lot of pasta. Also, choose the whole wheat/grain version of your pasta noodle... Barilla is the best choice I have found thus far.)
2-3 cups of raw spinach
1 cup julienned sliced green and red peppers
1/2 cup julienned sliced yellow or white onion
1/2 cup sliced mushrooms (I used crimini in this recipe)
1 tbsp of EVOO (extra virgin olive oil... the good fat!!!)
1/2 tbsp of crushed garlic
1 tsp of italian seasoning
salt and pepper to taste
In a large skillet or pan on medium heat, add EVOO. Once heated up, add peppers and onions with salt and let saute until the peppers are vibrant in color and the onions are translucent. Add mushrooms, garlic, and italian seasoning and saute for one to two minutes. Add spinach and pasta. Heat until spinach is wilted and pasta is hot. Once that is done, serve!!! I added meatballs to mine! But, 92/8 version... which is the meat I used. If you'd like the balls recipe, just ask!!! =)
Enjoy!
Nutrition info:
Not
Serves 2-3 peeps
For now, check out this recipe:
PASTA BUKOSKEY
...
2 cups cooked pasta (I chose rigatoni because I wanted lots of pasta texture without having to eat a lot of pasta. Also, choose the whole wheat/grain version of your pasta noodle... Barilla is the best choice I have found thus far.)
2-3 cups of raw spinach
1 cup julienned sliced green and red peppers
1/2 cup julienned sliced yellow or white onion
1/2 cup sliced mushrooms (I used crimini in this recipe)
1 tbsp of EVOO (extra virgin olive oil... the good fat!!!)
1/2 tbsp of crushed garlic
1 tsp of italian seasoning
salt and pepper to taste
In a large skillet or pan on medium heat, add EVOO. Once heated up, add peppers and onions with salt and let saute until the peppers are vibrant in color and the onions are translucent. Add mushrooms, garlic, and italian seasoning and saute for one to two minutes. Add spinach and pasta. Heat until spinach is wilted and pasta is hot. Once that is done, serve!!! I added meatballs to mine! But, 92/8 version... which is the meat I used. If you'd like the balls recipe, just ask!!! =)
Enjoy!
Nutrition info:
Not
Serves 2-3 peeps
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