SuperFoods: Goji Berries

General Info

Goji berries are bright orange-red, oval fruits of between 1-2 cm size of the seeds. The number of seeds of each fruit may vary by variety or size between 10-60 tiny yellow seeds. The fruits ripen from July to October in the northern hemisphere.

Latin name of the goji berry (Lycium) comes from the ancient southern Anatolian region Lycia, and in pharmacology is marked as Lycii fructus. In the English-speaking world the name "goji berries" is used from the beginning of the XXI century.

Advertised as a superfood, fruits of Lycium barbarum are also known as the wolfberry and grapes wolf. You will meet goji berries in any organic shop and anywhere you will read how useful these fruits are, also known as the "Miracle of the Himalayas", the secret of longevity and magic fruit of youth

Health Benefits of Goji Berries

They are high in antioxidants, specifically the carotenoids (like beta-carotene) and zeaxanthin (compound that absorbs blue light and helps protect the eyes).

The antioxidants in the berries are thought to help fight off free radicals in the body.

Goji Berries have about 20 different vitamins and minerals, making it one of the most nutritionally beneficial foods available.

They have 18 different amino acids (the building blocks to protein).

They have been used for many years in teas, juices and tinctures to treat ailments (although these are just assumptions and not based on clinical trials - at least not yet!)  The FDA has NOT approved the consumption of these berries to treat any disease or ailment.

Goji Berries have been used in Tibet for at least 1,700 years. Tibetan Medicine includes these berries in the treatment of kidney problems, liver problems, to lower cholesterol, lower blood pressure, cleanse the blood, eye problems, skin rashes, psoriasis, depression, allergies, insomnia, chronic liver disease, diabetes and tuberculosis. Goji Berries are also used by the people of Tibet to increase longevity and as a general health strengthening tonic. Many people that now eat Goji berries on a daily basis notice improved eyesight, restoration of hair color, mood enhancement, noticeable improvement in energy levels, better sleeping habits, stronger immune function, and more zest for life.

The Goji Berry is also being called the world's most powerful anti-aging food.

Nutritional properties and content of nutrients in goji berries

It is believed that goji berries contain the following nutrients :

• 6 essential vitamins ;

• 11 basic elements ;

• 22 minerals ;

• 18 amino acids ;

• 8 polysaccharides ;

• 6 monosaccharides ;

• 5 unsaturated fatty acids ( alpha -linolenic acid , beta -sitosterol and other phytosterols ) ;

• 5 carotenoids , including beta carotene , lutein and more. ;

• many phenolic pigments ( antioxidants ) .

Has also been found that fruits contain :

• Calcium - 112 mg/100 g ;

• Potassium - 1130 mg/100 g ;

• Iron - 9 mg/100 g ;

• Zn 2 mg/100 g ;

• Selenium - 50 mkg/100 g;

• Riboflavin - 1.3 mg/100 g ;

• Vitamin C - Between 29 and 148 mg/100 on

In goji berries contain many phytochemicals , such as:

• Beta Carotene 7 mg per 100 g dried fruit ;

• zeaxanthin - up to 200 mg per 100 g of dried fruit ;

• polysaccharides : up to 31% by weight of the pulp.

How to consume Goji Berries

You can eat a small handful of them plain.

Add them to yogurt or Greek yogurt for an added boost of nutrition.

Add them as a nutritional boost in your smoothies.

Mix them with your homemade granola and/or trailmix.

Sprinkle on your oatmeal for breakfast.

Add to muffins, baked goods, pancake batter, waffle batter, cookies or anything that would have the addition of something like a raisin.

Try not to consume an awful lot of these.  Just because something is thought to be "good" for you doesn't mean you want to eat a ton of it.  Just like any food, moderation is key.

Possible Side Effects

Reactions are possible with the use of goji berries along with certain herbs or substances designed to thin the blood. It is also likely that goji berries can affect the action of drugs for diabetes and blood pressure. Avoid them also for diarrhea, gas and bloating.

 Sources

http://www.bb-team.org/

http://www.chefcathythenutritionist.com

http://www.purehealingfoods.com

How to Make Almond Milk at Home?

Recently I have read and heard information that most of the milk sold in the supermarkets is not of best quality and often it does not provide you with the nutrition bio-milk provides you with. Some of the low-fat cow milk as well as the packaged almond and soya milks might contain artificial sweeteners, such as aspartame or others that are said to have negative effects. 

Benefits of Almond Milk

Almond milk is a very nutritions product that can be a substitute to cow milk. Therefore, it is a very good as part of a vegan diet. It contains protein and unsaturated fats.

Because of the unsaturated fat, almond milk does not raise cholesterol levels and reduces the risk of heart problems. Because of its content of omega-3 fatty acids, it helps to lower bad cholesterol. 

Apart from that, almond milk is high in mineral and vitamins, which makes it a very healthy choice.

Compared to the cow milk, almond milk is lower in fats and calories, so it is recommended if you aim to loose weight.

Who should NOT drink almond milk?

You should not drink almond milk if you have any nut allergies.

It should not be given to infants who need breastfeeding. It cannot substitute the nutrition that breastfeeding gives and it might develop nut allergies in the infants.

How to make it?

1. Soak the amount of almonds you would like in water for overnight (at least 6 hours). Do not use too much almond if you do not think you would drink it in 3 days (this is how long it stays fresh). Try with just one cup.
2. Drain the almonds.
3. Put them in a blender
4. Add water; ratio 2:1 water:almonds (so for a cup of almonds - two cups of water)
5. Sweeten it up with 1 date, vanilla and coconut sprinkles. 
6. Blend until you have a smooth white foamy liquid 
7. Separate the almond skin from the liquid with a drainer (you can also use a cloth)

Keep the leftover from the almond skin and use it for various purposes as you would like - in your breakfast, for baking, etc. 

Nutrition Facts

Almond milk (raw) Nutrition Facts	Per 1 cup
Calories	115.6
Total fat	10.1 g
Saturated fat	0.8 g
Polyunsaturated fat	2.4 g
Monounsaturated fat	6.4 g
Cholesterol	0 mg
Sodium	0.2 mg
Potassium	145.6 mg
Total Carbohydrate	3.9 g
Dietary fiber	2.4 g
Sugar	1 g
Protein	4.3 g
Vitamin B-6	1.3 %
Vitamin E	26.0 %
Calcium	5.0 %
Magnesium	13.8 %
Zinc	4.5 %
Copper	11.1 %
Iron	4.8 %

Source:

http://www.fitday.com/fitness-articles/nutrition/calories/almond-milk-nutritional-facts.html#b

http://www.buzzle.com/articles/almond-milk-nutrition-facts.html

Knowledge of Super Foods: Bulgur

There is a group of foods that you will often meet to be called 'Super Foods'. These super foods are called like this because they have numerous healthy benefits for your body and are super healthy! These foods are often grains or some kinds of seeds and have been eaten by our predecessors many years ago when civilization had nothing to do with how we know it today, even in BC times. So from back then until today, the Super Foods have not changed. Today, I will introduce you to one of them...

Bulgur is an ancient grain coming from the Middle East and comes from durum wheat , which is high in protein and very low in gluten. The durum wheat been cooked and dried before it becomes bulgur.

Interesting Fact: Most of the pasta in Italy is made only from durum wheat.

Bulgur is similar to rice on the way it looks, only that it grains are a little smaller, more rounded and yellowish.

Note: Anyhow, just as the rice, it doubles in size when you cook it, so keep that in mind when you are cooking.

Can be found in biological stores or Turkish supermarkets close to you.

Benefits

Bulgur is very rich in fiber (4,5g per 100gr), which helps to lower the levels of the bad cholesterol so is a good way to balance your diet with it after "cheating" with fatty foods. Dietary fiber is also good for the digestive track and facilitates the digestive processes.

Bulgur is totally suitable for vegans, vegetarians an omnivores because it gives high-quality protein for a balanced diet.

Also, because of the high content of low fat protein and dietary fiber, it is often a great addition to a low-calorie diet to help weight loss. And it easily fills you up.

Bulgur is rich in potassium, magnesium, magnesium and Vitamin B6. 

Interesting Fact: One cup of bulgur contains less fat and less calories, and has more than twice the fiber of brown rice.

Nutrition facts

Bulgur (cooked) Nutrition Facts	Per 100gr
Calories	83
Total fat	0.2 g
Saturated fat	0 g
Polyunsaturated fat	0.1 g
Monounsaturated fat	0 g
Cholesterol	0 mg
Sodium	5 mg
Potassium	68 mg
Total Carbohydrate	19 g
Dietary fiber	4.5 g
Sugar	0.1 g
Protein	3.1 g
Vitamin B-6	5%
Magnesium	8%
Iron	5%

Recipe

for 2 - 3 servings:
1 cup Bulgur
2 x tomatoes
2 x boiled eggs
2 x small spring onions
50gr white cheese
Some parsley to top up

Before you cook the bulgur, leave it in water for 20 mins and it will already starting growing in size. Leave out the water, and place it in a pan with water on the same level as the bulgur. Cook for 10 minutes. Get out the water left and mix with the rest of the ingredients.Season as you like. (The only salt we recommend is Himalayan!)

Sources:

http://growyourfamilystrong.com/superfoods/whole-grain-superfoods/bulgur/
https://www.liporidex.com/teamliporidex/entry/high-protein-superfood-bulgur-wheat-and-tasty-too
http://health.howstuffworks.com/wellness/food-nutrition/natural-foods/natural-weight-loss-food-bulgur-ga.htm

Recipe# Veal with steamed vegetables

In this article I’m going to show you a main meal perfect for lunch or dinner. I personally enjoy it very much.
So here are the ingedients
1. Veal
2. Steamed vegetables: broccoli, cauliflower & carrots
3. Salad of carrots and fennel

*The Veal: There are a few ways to cook beef\veal, I’m not the perfect cook so I recommend to search in google on how to prepare a lean veal.
You can check this recipe which I found very delicious:
How to cook boneless veal
*The Garnish: the vegetables, cauliflower, carrots and are put for a short in boiling salted water, and then drained and steamed with a little butter.
*The Salad consists of grated\shredded carrots and a little fennel on top.

Nutrition facts (per 100gr) of all the ingredients.
Veal: 170 Calories, 22gr Protein, 0gr carbs, 6g fat
Good source of Vitamin B6, Vitamin B12

Broccoli: 35 Calories, 2gr Protein, 7gr Carbs, 0gr fat
low in Saturated Fat, and very low in Cholesterol and good source of Thiamin,  Calcium, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Riboflavin, Vitamin B6, Folate, Potassium and Manganese.

Cauliflower: 23 Calories, 2gr Protein, 4gr  Carbs, 0gr fat
again like broccoli low in fats and cholesterol . Good source of Thiamin,  Calcium, Iron, Magnesium and also of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Riboflavin, Vitamin B6, Folate, Potassium and Manganese.

Carrots: 35 Calories, 1gr Protein, 8gr Carbs, 0gr fat
Also are also a good source of Vitamin C, Vitamin B6, Folate, Pantothenic Acid, Iron, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin K and Manganese.

Ideas for Hydrating Summer Protein-full Meals

Since the summer has already begun with its full power this year, your organism starts to ask you to give it more hydration. Normally, at this time of the year, or at least at these temperatures, heavy meat, potato dishes are not on the top of your own menu list. So, here are some ideas for meals that are very hydrating and in the same time high in protein and filling to supplement your exercising efforts. 

Zucchini boats with (cottage) cheese (lunch idea)

1 Zucchini
2 Eggs
100 gr Cottage cheese
100 gr Greek yoghurt
Parsley and cheese to top up

Slice up the zucchini in two and boil it for 15 mins. When you take it out, remove the middle soft part to make space for the filling. Mix the eggs with the cottage cheese and yoghurt and fill in the zucchini boats. Spice up on your choice (Tip: Try not to use table salt ! ) and put in the oven. Bake until the filling starts turning yellow. Put a little bit of  (yellow) cheese on top and leave to bake for 5 - 10 more mins. Sprinkle parsley in top.

Nutrition facts

Zucchini contains a lot of water (95%!!) in it and it is very low in calories. So it will easily make you feel full with almost no fat. In general, zucchini is amazing to add to your diet so eat it more often! Egg, yoghurt and cheese will give you energy from good fats for the day as well as enough protein. Parsley is a great detoxifier and keeps your breath fresh.

Per 100 gr.
Zucchini:
16 calories, 10% protein, 87% carbs, and 3% fats
Cottage cheese:
98 calories, 73% protein, 15% carbs, and 12% fats
Greek yoghurt:
86.7 calories, 10% protein, 12% carbs, 54% fats

Hydrating Fruit salad (breakfast or dinner idea)

Grapes

Mango

150 gr Greek yoghurt

2 Walnuts 

Parsley

Basically, just pick up any two fruit that contain a lot of water: melon, watermelon, strawberries, etc. (Tip: Bananas are not favourites here). The energy here comes from the yoghurt and the walnuts.

Nutrition facts

Walnuts: Here is more nutrition info about the walnuts and another idea how to use them

Resources:
http://www.nutrition-and-you.com/zucchini.html
http://www2.ca.uky.edu/enri/pubs/enri129.pdf
http://nutritiondata.self.com/
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-greek-yogurt.html#b
http://en.wikipedia.org/wiki/Greek_yogurt

Nutrition of the Day, Recipe # 4

Let me share a really healty and easy to make snack which you can consume no matter if you are trying to gain or lose weight.

The meal consist of:

Curd (Cottage cheese)
Walnuts
Honey

Yes, it's that simple.
Take 100-150gr Curd , about 30gr Walnuts and 2 tea spoons Honey.
Break the walnuts into small pieces, put them in a cup along with the curd and the honey and mix up everything.
Here you go! You are ready to eat!

Now let me tell you more about the Curd and the Walnuts.

The Curd (cottage cheese)
Is a concentrate of milk protein - casein, albumin and globulin, contains about 20 amino acids, most of which are essential.

Cottage cheese diet will help you avoid the unpleasant feeling of hunger and at the same to time lose weight.
It is perfect for breakfast, as you will be sated until lunch, and at the same time will  not leave a feeling of heaviness in your stomach.

Nutrition values per 100gr : 117 calories, 5 g fat, 14g protein and 4 g carbohydrate.

Walnuts are rich in omega-3 fatty acids, vitamins (A, C, E, P and the group C), minerals (magnesium, iodine, copper, calcium, manganese, phosphorus, zinc, iron), high-quality protein with high content of amino acid tryptophan  and fiber.
Nutritional values ​​per 100 grams of walnuts: 654 calories, 65 g fat, 15 g protein and 14 g carbohydrate.

Moreover, the high content of omega-3 fatty acids makes walnuts indispensable in the fight against cardiovascular disease. You might have heard they are also called "brain food" again because of the omega-3 fatty acids and also because they stimulate brain activity and enegizes the body.
Walnuts also strenghten human bones.
However, if you are trying to lose weight you should know that this is high-calorie food and should not consume more than 30gr per day

The third ingredient - HONEY , I put honestly because I cannot eat curd straight. Many people including me just doesn't like the taste.
You can replace the honey and put a banana or\and some forest fruits.

Got hungry...
Stay strong!