Coconut Oil "The Healthiest Oil on Earth" 5 Amazing Benefits

I have been reading and hearing about the benefits of consuming coconut oil from all sides. Therefore, I finally got myself some at home. I have to admit that I totally love the smell while I am cooking. However, it made me even more curious and I found out some interesting facts from its history too. Read on about the benefits and history of coconut oil...

Interesting facts

• Coconut tree official name is Coconut nucifera, aka The Tree of Life

• The word ´coco´ originally means ´monkey face´. The coconut used to be associated with monkey face because of the three little dents it has. 

• You can take coconut in the form of juice, oil, fruit, sprinkles over the food, butter and milk. The white part of the coconut is also refered to as coconut meat. 

• Coconut has been a basis for the diet of many nations. Actually, 1/3 of the world population depends on coconut in their diets as well as economically. 

• Coconut Oil is also classified as a Super Food, just as the goji berries, bulgur and chia, we talked about earlier. 

• Not that it is just healthy, but coconut oil has also been used as a medicine for thousands of years. It has beneficial influence on deseases such as Alzheimer, Diabetes Type 1 and Type 2, improves numerous skin infections (eczema, fungal infections, acne and more). This is due to the unique combination of fatty acids coconut contains.

• Because of its high content of saturated fats (around 80% but Don´t get scared!), coconut oil was mistakingly believed to be bad for the health. The fatty acids in the coconut oils are middle-chain fatty acids, which are very different from the short- or long- chain fatty acids that other oils have

Nutritional benefits

1. Increases Energy Expenditure

The energy that you get from different foods also differs. You cannot say that one calorie from a banana equals one calorie from pork meat. It has been claimed that the middle-chain fatty acids from the coconut oil increase energy expenditure when compared to other long-chain fatty acids contained in other oils. Therefore, regular intake of small amounts of coconut oil (15 - 30 gr) can increase the daily calorie burn, and, thus, lead to losing weight in the long term. 

2. Increased Metabolic Rate

Some studies showed that meals containging middle-chain fatty acids increase the metabolic rate when compared to meals full in long-chain fatty acids (such as Omega-3). This factor also leades to eventual weight loss. 

3. Cuts Down Hunger

Because of the high content of saturated fat, it just makes you feel full so you might naturally decrease the food intake or the distance between the meals. This is also a weight loss effect. 

4. Healing Power

Coconut oil contains an abundance of lauric acid. The only natural substance that has more of this lauric acid is breast milk, according to a study. Lauric oils are said to have healing power and breast milk and coconut oil are the only two natural ways to have them in your diet. 

5. Cosmetic benefits

Coconut oil has amazing benefits for your skin and hair. It nourishes deeply and strenghtens your hair. It can be applied directly on the skin, but the intake of coconut oil also has a strong effect on the skin and hair. 

Warning: However, do not believe that just adding high amounts of coconut oil to your diet will help you in reducing weight like a magic stick. The coconut oil needs to be combined with lower carbs intake and, for some, exercising. Each metabolism is different, so you might want to try it starting with smaller quantities and observing the effects on your body. 

When you are choosing coconut oil, ALWAYS CHOOSE VIRGIN / PURE. The refined version means that it has been processed with some not very biological things which make it less effective. Moreover, the temperature during the process might break down the fatty acids so they do not have the same benefits at all.

Nutritional Facts

Coconut Oil Nutrition Facts	Per 100gr
Calories	862
Total fat	100%
Saturated fat	86.5 g
Polyunsaturated fat	1.8 g
Monounsaturated fat	5.8 g
Cholesterol	0 mg
Sodium	0 mg
Potassium	0 mg
Total Carbohydrate	0 g
Dietary fiber	0 g
Sugar	0 g
Protein	0 g

Sources:

http://www.coconutresearchcenter.org/ 

http://coconutoil.com/

http://authoritynutrition.com

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

Super Foods: Chia

General Information
Today we are going to Introduce to our public a superfood , whose qualities are all unanimous. It is commonly known as Chia . In ancient times it was so prized that it was used as a bargaining chip . These unique tiny seeds have exceptional food and structural advantages.

For centuries, chia seeds have been used as a staple food of Native Americans of the Southwest and Mexico. Known as the " running food " it’s used as a high energy food that provides more durability of the ancient Aztecs . Public is the fact that the Aztec warriors have lived through with stocks Chia during conquests . Indians of the Southwest would eat no more than one teaspoon when they were subjected to 24 -hour hikes. Other Native American tribes who ran from the Colorado River to the California coast to trade turquoise for seashells to have carried only chia seeds " for the road ."
Another unique quality of the Chia seed is that it’s high in fat - it is the richest plant source of omega 3 fatty acids .In seed contains approximately 3 to 10 times the concentration of fat, typical of most grains and 1 , 5 to 2 times protein concentration . Unsaturated fatty acids are essential ( essential ) fats are needed by your body to dissolve and absorb fat-soluble vitamins A, D, E and K. Chia seeds are rich in unsaturated fatty acids - linoleic , which the body can not synthesize itself .


Quick Facts about chia:
- There are 5 times more calcium than milk
- There are 3 times more iron than spinach
- There are 2 times more potassium than bananas
- There are 2 times more protein than other grains
- Has 2 times more antioxidants than blueberries

Chia promotes cardiovascular and heart health, healthy skin and nails and supports a healthy digestive system.


How to include chia in my diet?
2 tablespoons day soaked or ground chia - that is enzyme-rich seeds (soaked seeds take a gelatinous form). Adoption of chia that is not digested or soaking is not recommended because it can irritate the stomach.

How can you take chia
1. You can drink it.
You can place whose seeds in a glass of water and drink them. Whose place in any liquid - coffee, tea, water or juice, stir and leave them for a minute or two so be soaked well. If you leave them to soak for longer, they will become Whose gel and you can eat them with a spoon
2. You can sprinkle ... over salad, fish, vegetables, soups or added to yogurt and everything you can think of.
Chia is definitely a good addition to gluten-free diets and diets with no beans. With a few tablespoons per day added to food will start to notice the healthy support of this super food.

Recipe 
Chia Pudding
In a shaker mix 1 cup water 1/2 cup almonds, 1 banana, 3 dates and optional: a pinch of Himalayan salt 1/4 tsp cinnamon 1/4 tsp nutmeg 1/4 tsp vanilla 1 tablespoon cocoa powder. Add the mixture to the bowl with 1/4 chia seeds and mix well, leave until softened seeds (10-15 min). Stir again and enjoy!Мляко от чия


Chia Nutrition facts
Srv p/pack 33 Per 15g Per 100g
Energy           280.5K     1,870k
Protein            3.1g   20.7g
Fat, Total            4.7g   31.3g
   Saturated    0.5g    3.3g
   Trans            0.0g         0.0g
   Polyunsaturated 4.0g     26.7g
   Omega 3 ALA  2.9g     19.3g
   Omega 6 LA     1.1g     7.3g
   Monounsaturated 0.3g     2.0g
Carbohydrates      0.7g         4.7g
  Sugars                0.0g     0.0g
Dietary Fibre     5.6g         37.3g
Sodium             75mg    500mg

Keep it Strong!

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