Showing posts with label do. Show all posts
Showing posts with label do. Show all posts
Sunday, March 22, 2015
Detox Do not get scammed!
Difficult to escape the detox! Under this banner, fits a successful market from an impressive array of vegetable juices with patches to stick under the feet, through the fasting cures (with or without forced marches), ionic devices or infrared and enemas. All designed to get rid of toxins responsible for all our ills and our pounds. Are we all really addicted?
Where toxins come from?
External attack ...
A real toxin, what is it? A substance produced by a microorganism, a bacterium or a fungus (microscopic), which can be toxic and thus cause serious and / or pathological disorders sometimes fatal disease. The most deadly example is the bacterium called botulin, widespread in the earth, and develops the most virulent toxins, because it causes paralysis of the entire body. Many other bacteria that secrete toxins sometimes very nasty causing food poisoning or other diseases tetanus genre.
... or internal disorders?
Furthermore, our produce many different metabolisms waste those of oxidation, urea and uric acid, lactic acid, etc. It is not strictly speaking toxins.
natural detox
Besides some real toxins are destroyed by gastric juices, we are equipped with an immune system that, when they come squatter our body develops antibodies, antitoxins and will immediately go to war against them. This battle takes place in the digestive tract, kidneys and liver, real factory cleaning our body.
The bodys natural mechanisms to eliminate
Dirt are eliminated in the urine and feces. As well as the balances of different metabolisms. Our bodies are remarkably equipped to transfer the bulk of foreign molecules.
All this happens naturally when one is healthy and when it was a relatively balanced way of life. If one suffers from a disease affecting the liver or kidneys or disrupting our metabolisms, these cleaning systems are so overwhelmed and sometimes ineffective. But in these circumstances it is not to dive into a detox ridiculous but to heal.
Detox, disposal, purification
Where does this madness of detox? United States, it seems, where more than 15,000 centers would exempt care, where we can not count the detox products nor peoples who indulge. She won Europe. And although the genre nutrition claim "clean body" is now prohibited, these products are always a hit. Is to eliminate the agenda: get rid of slag left by both food as environmental pollution, those generated by stress, etc.
Exaggerated fear of toxins
It is therefore necessary to purify hoping to erase pimples on the buttocks, bags under the eyes, swollen stomach and gurgling, cellulite and rolls of fat, while it is obviously due to the monstrous pile of toxins . But also to erase the guilt of not eating, drinking and moving as it should. Lent Catholics was the precursor of the detox!
Delusions expensive detox
Sold on the Net, there patches that sticks underfoot and will absorb excess water and harmful waste during the night (50 € box 10 ...). Evidence of their effectiveness? They became dark brown in the morning because the toxins miraculously through the body. In fact, it is the sweat that changes their color. In the same vein, there are also foot baths in water where the electrodes generating a small current. Also exist very expensive devices (200-300 €) issuing frequencies, waves, supposed ions neutralize toxins and regenerate the body.
Dangers of detox
Many potions more or less thick, greenish or marronnasses, diuretics and / or laxatives, also sold on the Net.
Side effects of detox cures
Manufacturers often take pains to warn that during the course of detox, the need to urinate is frequent stools will change, bloating and flatulence will move as minor skin symptoms, fatigue, dizziness, etc. All this is normal since the process of removing toxins is on the way! In other words, the cure detox makes you sick at first but its good for you because you detoxify.
Dangers of colon hydrotherapy
One can opt for enemas, euphemistically called "colonic irrigation" or "colon hydrotherapy" it injects laxatives, herbs and then rinsed. The side effects (cramping, bloating, vomiting, hydroelectric imbalances) of this dangerous practice have been reported by doctors at the University of Georgetown.
Fasting: no unsupervised
There are also fasting, of course, not always without danger, especially when it is practiced in several days of treatment involving intense physical effort and it is not supervised by a physician or health practitioner recognized.
Detox daily
It is in the power of everyday lies the best detox: consuming the right amount of fruits and organic vegetables, so less loaded pesticides, drinking enough water as to facilitate the work of kidneys, respecting its needs sleep and regularly granting forest walks at the seaside or in the countryside, away from air pollution.
Saturday, March 14, 2015
Do It Dailey In Paris
Paris Travelogue—Spring 2012!
I am just back from a whirlwind trip to Paris! It was so much fun teaching master classes and workshops at my sister Kelly’s beautiful brick Dailey Method studio in the tree-lined 16th arrondissement. I really enjoyed meeting all of her wonderful instructors and seeing their passion for the Method and their love of learning.
I took my daughter Nico (10) along; it was her first visit overseas. My mom was there too - so lots of Dailey women roaming the city! We did as much exploring as possible in our free time. I particularly love the flower markets all over the City. The way the arrangements are placed in makeshift vases is such a great idea for presenting flowers when you don’t have a vase on hand. I’m inspired to try it myself!
We had a truly memorable meal at Ja Ja also in the Marais. I highly recommend it!
Ah, Paris in the spring…I hope to make it a habit!
- Jill
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Will Not Eating Make You Lose Weight Coming prepared to shed weight will likely not continually perform the ideal intended for excess fat. You will need its own weight reduction diet plan to accomplish it. In the first place, modifying dieting may help a whole lot. Some sort of weight loss eating habits should really begin with removing difficulty foodstuff. Breads had been began during famines. It absolutely was satisfying so the pains involving hunger wouldnt can occur from the low fat time. That it was never ever intended to be an important training course love it was in nachos and calzone. Give up eating that immediately. And to enhance a pot, getting rid of loaves of bread through the diet will also end many individuals heart burn links on during the night.
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7 Reasons to Do it Dailey
Of course, I am a bit biased but I really believe that doing The Dailey Method regularly has so many benefits. Sometimes, it is nice to remember WHY we are doing the things we are doing so here is a list of reasons to do it Dailey!
1. You deserve it! With the chaos of daily life, you deserve an hour (or 45 minutes if interval is what you choose) dedicated completely to yourself. Time in the studio is your time to let go of everything else in your life and just focus completely on YOU.
2. Your posture will be better all throughout the day. With all the focus we put on neutral spine and overall alignment, you are bound to take these practices with you into your day and walk stronger, taller and more aligned.
3. The Dailey Method uses what is called "eccentric" contraction. This is the hardest type of contraction for your body to sustain and its a muscle changer! With every repetition you are creating longer leaner muscles and density in your muscles that ramps up your metabolism turning your body into a calorie burning machine!
4. Your Dailey Method practice makes proper alignment a part of the way you move in everything you do. Whether its running, cycling, skiing or just moving about in your every day activities, the strength, flexibility and body awareness you gain at The Dailey Method will help you do the things you love longer.
5. Balance baby. Our stressful and often sedentary lifestyles can lead to imbalances that affect the way we stand, move and perform in all of our daily activities. Through your Dailey Method practice you will learn to strengthen what is weaker, stretch what is tighter, and create a body that moves powerfully and fluidly- the way our bodies were meant to move.
6. Your core and your seat will thank you for it. In class there is a large emphasis on pulling in the deepest layer of your abdominal wall (transverse abdominus) and building your strength from the inside out. This helps flatten your abdominal wall. We also put a lot of focus on the base of the seat, not only in seat work, but all throughout class to help to create that signature Dailey Method high lifted seated.
7. It will make you happier and less stressed! Yay! Studies have shown that exercise affects the hormone levels in your body and increases your happy hormones while decreasing your stress hormones.
So there you have it, one reason for each day of the week J.
Here’s to doing it Dailey!
-- Jill
-- Jill
Tuesday, March 10, 2015
Does Your Food Travel More Than You Do
Here in But you could have blown me over with far less than a strong noreaster today when I started looking at the labels on my produce. Ever pay any attention to those annoying little things you have to peel off your fruits and vegetables? Me neither, but you can bet I am now and so should you. We may be surprised to find that a lot of what we buy isnt grown anywhere in the United States, warmer climate or not.
Until recently, most produce in major grocery stores was anonymous. The United States Department of Agriculture issued new country of origin labeling (COOL) regulations that went into effect on September 30, 2008. Suppliers and retailers are now required to provide COOL for a wide range of products, including fresh and frozen beef, pork, lamb, and chicken, as well as fresh and frozen fruits and vegetables.
How COOL Is This?
I still couldnt find labels on all of my produce, but lets take a look at what I did find. Heres a list of fresh (and I use that term loosely) produce I ate for breakfast and lunch, where it originated from, and the number of miles it traveled to get to me. It should be noted that the mileage I list is direct from point A to point B. In all likelihood, my produce traveled considerably farther before gracing my table.
Bananas – Ecuador – 2,886 miles
Blueberries – Chile – 5,177 miles
Apples – Washington – 2,024 miles
Oranges – Florida – 817 miles
Avocado – Florida – 817 miles
Kale – California – 2,088 miles
Collards – California – 2,088 miles
Cucumbers – Mexico – 1,917 miles
Tomatoes – Florida – 817 miles
Peppers – Mexico – 1,917 miles
Onion – Washington – 2,024 miles
So by the time I had finished lunch, my food had traveled 22,572 miles. Thats almost one full trip around the globe! Anyone else see the absurdity in this?
Frequent Fliers
Some food items, such as bananas, have always been imported and have wide consumer acceptance. The most obvious sources for out-of-season produce are Mexico, and Central and South America.
Check out this great resource from The Leopold Center for Sustainable Agriculture that shows common origins of more than 95 different produce thats shipped into or across the United States each year.
Heres a list of commonly air-freighted fruits and veggies and their country of origin:
Frequent FliersSome food items, such as bananas, have always been imported and have wide consumer acceptance. The most obvious sources for out-of-season produce are Mexico, and Central and South America.
Check out this great resource from The Leopold Center for Sustainable Agriculture that shows common origins of more than 95 different produce thats shipped into or across the United States each year.
Heres a list of commonly air-freighted fruits and veggies and their country of origin:
- Asparagus (Peru)
- Bell peppers (Netherlands)
- Tomatoes (Netherlands)
- Blackberries (Chile)
- Blueberries (Argentina)
- Cherries (Chile)
- Raspberries (Chile)
- Peaches (Chile)
- Nectarines (Chile)
- Papayas (Brazil)
The Real Price of Imported Food
Trucking, shipping and flying in food from around the globe takes a toll on the environment and on public health. The National Resources Defense Council (NRDC) did a study analyzing the transportation-related impacts of importing agricultural products into Californias three largest ports – Los Angeles, Long Beach and Oakland.
The NRDC study showed that in 2005 alone, approximately 3 million tons of fruits, vegetables, cereals, nuts, and wine were imported from overseas into California by ship, airplane and truck. The California Air Resources Board estimates that 2,400 premature deaths, 2,800 hospital admissions for asthma, and approximately 16,870 missed school days were attributable to direct and indirect exposure to diesel pollution from freight transport activities within the state.
Almost 250,000 tons of global warming gases released were attributable to imports of food products — the equivalent amount of pollution produced by more than 40,000 vehicles on the road or nearly two power plants.
Keep in mind, were just talking about California here. Pretty eye-opening, huh?
Trucking, shipping and flying in food from around the globe takes a toll on the environment and on public health. The National Resources Defense Council (NRDC) did a study analyzing the transportation-related impacts of importing agricultural products into Californias three largest ports – Los Angeles, Long Beach and Oakland.
The NRDC study showed that in 2005 alone, approximately 3 million tons of fruits, vegetables, cereals, nuts, and wine were imported from overseas into California by ship, airplane and truck. The California Air Resources Board estimates that 2,400 premature deaths, 2,800 hospital admissions for asthma, and approximately 16,870 missed school days were attributable to direct and indirect exposure to diesel pollution from freight transport activities within the state.
Almost 250,000 tons of global warming gases released were attributable to imports of food products — the equivalent amount of pollution produced by more than 40,000 vehicles on the road or nearly two power plants.
Keep in mind, were just talking about California here. Pretty eye-opening, huh?
Think Global, Eat LocalIt stands to reason that produce thats traveled thousands of miles is not going to taste as fresh or be as nutrient dense as something thats just been picked this morning. And yet, when we shop at the grocery store today, we dont bat an eye at the sight of strawberries in the winter or perfect tomatoes from Holland. In the space of a generation, weve become accustomed to eating food thats never grown roots in local soil.
Its time we start paying attention to those little labels on our fruits and veggies to see how far our food traveled and begin asking our favorite grocery stores and restaurants to carry more local foods in season. We can support our local farmers by purchasing produce at a farmers market, or becoming a shareholder in a CSA. Check out Local Harvest to find one in your area. Better still, lets put our hands in some dirt and plant and cultivate our own food.
Monday, March 9, 2015
What Toothpaste Do You Use
Everybody has their personal preference when it comes to toothpaste, and some are very particular. I know I used to be, buying the Beverly Hills HollyWood smile or whatever it is called. I wanted an ice white smile like those celebrities. I had cosmetically whitened my teeth where you wear the molded gum shields and let me tell you it was expensive; timely and slightly painful but it did create the perfect result. My teeth were white and pearly, however, that was the beginning of my research into the perfect white pearly smile.
Read more »
Why do teeth get discoloured?
Food particles, drinking darker coloured hot beverages can often lead to discolouration of the teeth.
Food particles, drinking darker coloured hot beverages can often lead to discolouration of the teeth.
How can you whiten your teeth?
Obviously you can go the cosmetic route which does whiten them effectively, but it costs and the process has to be repeated. Visiting the dentist may help to remove plaque and residue on the teeth, but personal responsibility on a day-to-day basis is a must. That means that monitoring your intake of coffee/sugar/ darker foods or foods that are coloured (beetroot/turmeric/dark green foods even though these can be healthy, they can stain the teeth).
After the initial results, cosmetic whitening needs topping up or repeating because the teeth naturally get stained with food and tea/coffee. This again is costly, including the whitening gels which you can get (so you keep the gum shield and top up with the gels). I dont want to know what was in the gel, but lets just say that keeping a bleaching agent on your teeth for 8 hours a night cannot possibly be good for you). Little did I know the affect that this was actually having on my teeth.
Therefore, I decided to go on a quest to find the perfect whitening solution. It was not until 2009 did I discover oil pulling and after that I didnt go back to the cosmetic gels.
The teeth are made up of an inner layer of dentin an outer layer of enamel which is harder and a dental pellicle forms on the surface of the enamel which is a protein. You may have seen plaque also present on the teeth which is bacteria that builds up and is quite difficult to remove. If you think about cosmetic whitening all it is actually doing is bleaching the colour of the plaque and the teeth and not actually removing it! That would be like spraying a surface with bleech without actually wiping up the mess!
So during my research as I have blogged before, I found a brilliant book by Dr Bruce Fife:
To get rid of further bacteria, iodine can work efficiently:
The teeth are made up of an inner layer of dentin an outer layer of enamel which is harder and a dental pellicle forms on the surface of the enamel which is a protein. You may have seen plaque also present on the teeth which is bacteria that builds up and is quite difficult to remove. If you think about cosmetic whitening all it is actually doing is bleaching the colour of the plaque and the teeth and not actually removing it! That would be like spraying a surface with bleech without actually wiping up the mess!
So during my research as I have blogged before, I found a brilliant book by Dr Bruce Fife:
Oil pulling is actually an Ayurvedic medicinal practice which must give it some credence. The idea is that the oil is swished around the mouth and by pushing and pulling the oil swishing it through the teeth the oil magnetizes the bacteria and after about 15 minutes the oil can be rinsed out along with the bacterial load. This makes a lot more sense rather than just plastering over the issue with bleach. What results from oil pulling is absolutely astounding. Not only do the gums tighten up; the body can start to eliminate further disease from the body. Dr Fife says "all disease starts in the mouth" and with that said he states that "The human mouth harbors over 600 types of bacteria. The total amount of bacteria is estimated to be around 10 billion". He goes on to say in his Oil Pulling book that "brushing only reaches 60 percent of the surfaces of your teeth, leaving plaque in hard-to-reach areas such as in-between teeth."
We have to ask ourselves if we intend to whiten our teeth, maybe its not just about getting rid of the stains but minimizing the bacterial load.
After reading the book Oil Pulling Therapy, I chose to use coconut oil to oil pull as this seemed the most optimal oil, plus it is white and therefore would not stain the teeth in the process. My initial reaction was astounding. Not only do the gums feel tighter, the teeth started to become whiter in colour, and I felt like I was detoxing physically! This was to be a positive tool to implement on a daily basis.
"Oil pulling is a tool that is useful for removing harmful bacteria from the mouth." ~ Dr Bruce Fife
However it does not solve all problems. As the bacterial load may be reduced your bodys natural defense system has then to jump into action. The oil may remove the bacteria and to some extent the plaque, but the body itself has to clean house, not the oil! So it really is about the body and the mouth being in harmony by using a natural tool that can help eliminate a health problem.
Using coconut oil when oil pulling is also just as good as using a mouthwash. Coconut is anti-microbial anti-fungal and therefore is an excellent oil to for this purpose.
Now here comes the tricky bit:
You have have to swish the oil around the mouth for at least 15 minutes before a meal (preferably in the morning).
You must not swallow the oil because it contains all the bacteria you are getting rid of!
You cannot put this oil down the sink because it will block the drain (so best off putting this oil in the bin!)
You still need to brush your teeth!
You need to do this on a daily basis for at least one month to see a difference.
So overall it is a little bit more time consuming than a quick fix gel tooth whitening experience or even whitening toothpaste, but the results are more natural and in the process your body can naturally detox and heal.
Other helpful ingredients that naturally whiten teeth include:
- Sodium Bicarbonate
To get rid of further bacteria, iodine can work efficiently:
What do I eat to build muscle
A common nutrition question for athletes is “how do I build muscle?” The most important thing to remember about building muscle is that it requires the training stimulus from the weight room along with adequate calories. Enough overall calories, not just in the form of protein, are needed for your body to have the energy to increase your lean mass. As a strength athlete, protein needs are increased slightly, but it may not be as much as you would think. A goal range of protein to be eaten throughout the day is 0.73-0.77g per pound. Eating a post-workout snack immediately after leaving the gym will help you see the effects of your training because it will be providing your body the nutrients it needs at the most effective time. Choose a snack that is a combination of carbohydrate and protein. An ideal portion of protein for a post-workout snack is around 10-20 grams. Any more than 20 grams of protein is not necessary and will not build any more muscle. Excess protein beyond will be broken down for storage rather than building extra muscle. Although protein shakes are convenient, they are not a necessity. They can be a convenient option, but whole foods give the same results and are often higher in other valuable nutrients such as vitamins and minerals.
Fast diet How do you know if was too dangerous diet foods diet life
Fast diet: How do you know if was too dangerous
Diet fast Does it seem familiar? If you are trying to lose Znkm, it is advisable to know that Splenda "magic" is, mostly, in terms of poor nutritional value, harm to health or continue weight reduction achieved by a long period of time. Cons (shortcomings) of diet and health alternatives rapid
Monday, April 15, 2013 Diet fast when is it dangerous?
Diet quick highlights newly observers. But, how it is possible to know whether the "Splenda magic (strange)" is the new diet healthy and balanced, or is it diet fast else I can help you to lose a few kilograms at the beginning of it, but treacherous and illogical manner not able to maintain the results of the extent to term? There fevers (Systems diet) many wonderful attract people by the idea that looks modern, but sometimes many it is an admitted old underwent a new marketing campaigns.
Although different types of diet could help you in the beginning of it in lose Znkm, but the diet of this type is not recommended in general. What are the common problems in all kinds of diet quick?
Characterized types of diet rapid dispensing full of Oriental certain or specific nutritional values, such as proteins or carbohydrates. The problem with this that you can trust to Lose thus essential food compounds the body needs.
Department of diets (accursed) require you to prepare a special diet or she characterized regulations buy long and complicated.
If this is not enough, the Fever (Systems diet) not only dictate the specific program you food but also the times in which you should eat certain foods.
Department of diets (Splenda) Quran is in fact a subtle ads for vitamins or food additives are included in the program.
But the most problematic aspect of the rapid diet is that it does not provide you with the tools to need to change the style diets and for the long term. Each one he could fast workout diet for several weeks, but most people who have tried one diet rapid Systems of this kind has returned to the practice of the past pattern of diet and gained weight again until he returned Weight lose it.
As a result of rapid diet common: high excess weight again.
Fast diet - malicious diet? So you can be sure
If you confused about advantages and disadvantages of diet fast that you really find, the following guiding questions may help you in this: If you answered "yes" to each of the following questions, the talk revolves around a balanced diet and does not harm health:
When planning a diet, you been with the participation of a nutritionist?
Does Splenda lose guarantee 0,5 - 1 kg per week.
Does the program include Oriental food from all food groups?
Do you encourage diet holding a lasting and constant change in eating habits and exercise is recommended physical activity?
However, If you answered "yes" to the following questions, it is a sign that the "Splenda strange" harmful laws do not maintain a balanced diet:
Is diet ensures a rapid reduction in weight up to more than 1.5 - 2 kg in a week?
Do please diet totally abstain from eating certain foods?
Does Splenda recommendation include eating feed additives or certain vitamins?
Do you feel that Splenda is trying to "sell" you something?
For any diet is desirable to get away fast? - All of the recommendations
So far, there was talk in general about potential damage resulting from "Splenda magical" different forms, but the people who took the advice and warnings one step forward are a group of nutrition and diet specialists from Australia. Just recently, I took a group consisting of more than 50 nutrition specialist from Australia is part of a local search aims to uncover the "magic diet" for the worse. Statistical specialists answered computerized they had to classify diets (Splenda) the three most damage that they know. What are the kinds of diet that you should stay away from them, then?
In the first place: the diet lemon. 80% of specialists rated "diet lemon," he "Splenda worst". Lemon diet depends on drinking lemon juice, add red chili pepper for several days along with almost total abstinence from eating any other food. Meaning it is diet fasting, or in his name known as "clean toxins."
Second: diet according to blood type.
In third place: diet acid base, this accursed concentrated in eating fruits, vegetables and legumes.
In the wake of research, says Dr. Trent Fiston, spokesman for the Association of nutritionists Australian, that many women feel failure when they do not succeed in carrying diet sharp and unrealistic of the species listed above, but these types of diet, in fact, are the same that lead to the failure of women.
Many nutritionists recommend a morning meal as a key to healthy weight loss.
Instead, Dr. Fiston suggests ignored "Splenda magical" and focus on the hard physical activity, proper nutrition and proper. He stresses that the small changes that occur in the long term be effective and can be kept more than put the magic goal to lose weight fast and recover the weight of the new, a situation experienced by a lot of people who are trying to lose weight by diet fast.
Includes tips provided by Fiston to lose weight in a healthy and balanced:
Emphasis on eating a morning meal every day.
Determine to fast food only once a week.
Preference for drinking water and to reduce other beverages.
Emphasis on the practice of physical activity.
Fever food (diet) recommended an emphasis on balanced nutrition.
So far been talking about viruses harmful to health. However, there are also types of diet is healthier and stresses the balance of foods from different food groups. What are they?
This diet emphasizes fruits and vegetables, whole grains and low-fat milk products, in addition to it is advisable to reduce saturated fat and salt from the diet program.
Diet TLC-its full name or Therapeutic Lifestyle Changes. His goal to lose the level of LDL (bad cholesterol) and improve heart health by limiting amounts of saturated fat and sodium consumption by a large amount of dietary fiber and other essential food compounds.
Mediterranean Diet - this diet emphasizes whole grains, hummus, salads, fresh fruits and vegetables, fish and olive oil.
Mayo Clinic Diet (Mayo Clinic Diet) - this diet emphasizes the consumption of a large amount of low-calorie foods, such as fruits and vegetables, which can eat a lot of them and do not load your body a lot of calories. This diet limits the consumption of sweets and sugar additions to 75 calories a day.
Conservative diet and weight - this accursed continued to WTO and provides a sound and balanced ways for food depends on the basis of equal food. One of the important tools in this diet is the size of the meal, in addition to the consumption of fruit and vegetables, without specifying.
Read more in Medicine Web site: diet fast: How do you know if it was too dangerous
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Thursday, March 5, 2015
What To Do With All Those Cherry Tomatoes Make Yellow Pear Cherry Tomato Salad With Cucumbers Avocado And Jalapeño
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| A delicious and simple way to use those cherry tomatoes and other garden veggies. Only 53 calories per serving! Follow Foods For Long Life on Facebook and Pinterest. My eBook, Health Begins in the Kitchen, is available on Amazon and iTunes. |
My Garden Overfloweth
While my garden zucchini has taken much of my attention, these cute and very prolific yellow pear cherry tomatoes are gathering steam. My cucumbers and jalapeños are also holding there own so what better way to use them all up than in this simple raw salad!
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| Raw yellow tomatoes are low in calories and are an excellent source of Vitamin C, niacin, folate, potassium, copper and manganese. |
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Yellow Pear Cherry Tomato Salad
Raw Vegan, Gluten Free
[makes 6 servings]
2 cups halved yellow pear cherry tomatoes
2 cups peeled and diced cucumbers
1 avocado, peeled, seeded, and diced
2 tablespoons minced red onion
1 small jalapeño, thinly sliced (seeds optional)
1 tablespoon freshly squeezed lime juice, or more
1/2 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
Place the tomatoes, cucumbers, avocado, red onion, and jalapeño in a bowl. Sprinkle with lime juice, salt, and pepper and toss gently until well coated.
Per serving: 53 calories, 4 g total fat, 0.5 g saturated fat, 29 mg omega-3 and 441 mg omega-6 fatty acids, 0 mg cholesterol, 1 g protein, 5 g carbohydrates, 2 g dietary fiber, and 207 mg sodium.
Millet Brown Rice And Quinoa Excellent Gluten Free Alternatives To Wheat But How Do They Compare Nutritionally
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| Millet, rice and quinoa are wonderful alternatives for those avoiding wheat. Which one is best? Follow Foods For Long Life on Facebook and Pinterest. Check out my eBook, Health Begins in the Kitchen. |
Gluten Free Eating
Many people today avoid wheat and other grains that contain gluten. About 1% of Americans have celiac disease and many more suffer from non-celiac gluten sensitivity. For these people, eating even the slightest amount of gluten can have severe consequences. Others may give up gluten temporarily during a cleanse or food-elimation diet just to see if they feel better. Luckily, there are other wonderful grains (and seeds) available to choose from, making gluten-free eating easier than its ever been. Here are three easy-to-find alternatives and how they stack up nutritionally.
MILLET
Millet is a grass seed, grown mostly in Asia and Africa. Although it is a staple in these countries and has been grown for 10,000 years in East Asia, it has not been a significant crop in the U.S. In fact, the type of millet grown in the U.S. is sold mostly as bird seed. But lately, millet has been popping up on more and more menus as well as food blogs, perhaps driven by the demand for gluten-free cuisine. I must admit, I had never cooked with it before last week so I was excited to try it.
The first way I prepared it was as a whole-grain side dish. It has a delicious, nutty flavor.
To prepare, mix one cup of dry millet with 2 1/2 cups of water or broth in a 2-quart saucepan with a pinch of salt and a teaspoon of Earth Balance buttery spread. Many of the recipes Ive seen use only 2 cups of water but I found that to be too dry.
Bring to a boil on high heat. Reduce the heat and cook, covered, at a low simmer until all liquid has been absorbed, about 15 to 20 minutes.
Remove from the heat and let rest, covered, for another 10 minutes. Fluff up with a fork and its ready to serve.
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| Millet |
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| Fluff up the cooked millet with a fork and serve. |
One cup of dry millet yields about 3 1/2 cups of cooked millet.
I used some of the cooked millet in a delicious kale bowl that I will blog later this week. But I had a bunch left over. So the next morning, I put the leftover millet in a small saucepan with almond milk, cinnamon, raisins, vanilla, and some sweetener and cooked it until it turned into a wonderful porridge. With these seasonings, it had the taste and texture of rice pudding and made a delicious breakfast.
If you want to make this from scratch, and not from leftovers, try this:
If you want to make this from scratch, and not from leftovers, try this:
Creamy Millet
[makes 2 servings]
1/2 cup millet
1 1/2 cups water
1 cup almond milk plus some for topping
1/2 teaspoon vanilla
1/4 teaspoon salt
1/4 teaspoon cinnamon
2 tablespoons raisins
1/2 teaspoon Earth Balance buttery spread
Sweetener to taste (optional)
2 teaspoons cold pressed flax oil
Combine millet, water, 1 cup of almond milk, vanilla, salt, cinnamon, raisins, and Earth Balance in a 2-quart saucepan and bring to a boil. Reduce heat, cover, and simmer undisturbed for 20 minutes. After that, start stirring occasionally and cook, covered, until it reaches the desired porridge-like consistency, another 10 minutes. Add additional milk if it gets too dry or cook uncovered if it is too wet.
Stir in some sweetener to taste (a packet of stevia or xylitol) if desired.
Divide into two bowls. Top each bowl with a touch of almond milk and a teaspoon of flax oil and serve.
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| Creamy millet breakfast porridge |
Nutrition in Millet
1 cup of cooked millet has 207 calories
Fats
1.7 g total fat
0.3 g saturated, 0.3 monosaturated, and 0.9 polyunsaturated
48.7 mg omega-3 fatty acids, 835 mg omega-6 fatty acids
0 mg cholesterol
Carbohydrates
41.2 g total carbs
2.3 g dietary fiber
0.2 g sugar
Protein
6.1 g protein
Not a complete protein - low in lysine
Vitamins/Minerals
Source of B vitamins - thiamin and niacin
Source of manganese, magnesium, phosphorus, and copper
* * *
RICE
Rice is the go-to grain for most people on a gluten-free diet. Its cheap, easy to find, and most of us have eaten it all of our lives. I love the nutty flavor of brown rice and feel much better about eating the more wholesome version of this grain. I must confess, however, I have a weakness for white jasmine or basmati when Im in a hurry or Im craving a lighter and creamier texture.
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| Brown rice |
Nutrition in Brown Rice
1 cup of cooked, long grain brown rice has 216 calories
Fats
1.8 g total fat
0.4 g saturated, 0.6 g monosaturated, and 0.6 g polyunsaturated
27.3 mg omega-3 and 603 mg omega-6 fatty acids
0 mg cholesterol
Carbohydrates
44.8 g total carbs
3.5 g dietary fiber
0.7 g sugar
Protein
5 g protein
Not a complete protein - low in lysine but not as low as millet
Vitamins/Minerals
Source of B vitamins - niacin, B6, and thiamin
Source of manganese, selenium, magnesium, and phosphorus
Nutrition in White Rice
1 cup of long grain, enriched, white rice has 205 calories
Fats
0.4 g total fat
0.1 g saturated fat, 0.1 monosaturated fat, and 0.1 g polyunsaturated fat
20.5 mg omega-3 and 98 mg omega-6 fatty acids
0 mg cholesterol
Carbohydrates
44.5 g total carbs
0.6 g dietary fiber (compared to 3.5 g in brown rice)
0.1 g sugar
Protein
4.2 g protein (compared to 5 g in brown rice)
Not a complete protein - low in lysine but not as low as millet
Try my recipe for Brown Rice Sushi with Roasted Eggplant, Peppers, and Shiitake Mushrooms.
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| Brown rice sushi |
* * *
QUINOA (Pronounced, "keen-wah")
Quinoa is a cereal grain (its actually a seed) native to South American, that has become extremely popular in U.S. cuisine. It is pretty easy to find and prepare. It comes in white, black, red, or a combination rainbow.
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| Quinoa |
If you buy "pre-rinsed" quinoa, you can skip the rinsing step. But if you dont, its important to place the quinoa in a small mesh strainer and rinse under cold water for a few minutes to remove the soapy tasting saponins on the outer coating.
Stir a cup of rinsed quinoa into 2 cups of salted, boiling water or broth. Reduce heat, cover, and simmer until all the water is absorbed, about 18 to 20 minutes. Remove from the heat and let rest, covered, for 10 minutes and serve.
1 cup of dry quinoa yields about 3 cups cooked quinoa.
Quinoa - A Nutritional Superstar
Quinoa has some advantages over rice and millet. It contains more protein and the protein is "complete protein" with the proper balance of all essential amino acids. It also contains the most dietary fiber.
Nutrition in Quinoa
1 cup of cooked quinoa has 222 calories.
Fats
3.6 g total fat
0.4 g saturated fat, 0.9 g monosaturated fat, and 2 g polyunsaturated fat
183 mg omega-3 and 1771 mg omega-6 fatty acids
0 mg cholesterol
Carbohydrates
39.4 g total carbs
5.2 g dietary fiber
0 g sugar
Protein
8.1 g protein complete protein
Vitamins/Minerals
Source of B vitamins - folate, thiamin, riboflavin, and B6
Source of manganese, magnesium, phosphorus, copper, iron, and zinc
Try my recipe for Garden Tomatoes Stuffed with Quinoa and Sweet Corn.
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| Quinoa makes a great stuffing |
Although quinoa comes out ahead in certain categories, its always good to mix it up and eat different grains to get the maximum nutritional benefits.
For more recipes and nutritional information, download my eBook, Health Begins in the Kitchen, available on Amazon and iTunes.
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