Your Weight! Your Health! Your Skin!

Bananas are a popular fruit grown all around the world and enjoyed mainly as a raw dessert. Bananas are a staple starch for many tropical populations.

Most of us are familiar with the yellow, ripe version of this fruit. Sometimes referred to as a desert banana. However, very yellow bananas are rich in carbohydrates that very quickly breakdown into sugar, affecting blood glucose levels. As a result, most weight loss programs do not include ripe bananas in their recommended diet.

Bananas with a slightly green coloration also obviously have carbohydrates, but in the form of resistant starch that is a lot harder for us to digest. As a result, they can bring you all the nutritional benefits of yellow bananas, but without the problematic sugars.

Nutritional Value of Slightly Green Bananas

• Bananas are a very rich source of natural potassium, with a single large fruit having as much as 600 mg of this important mineral.
• Each large banana contains around 4 grams of fiber, 2 grams of protein, and 2 grams of sodium.
• Bananas are packed with minerals and vitamins, including vitamin A, vitamin C, and several of the  B vitamins.
• Slightly unripe bananas have a lower glycemic index (GI) than ripe bananas. In some studies, they have shown a GI as low as 30, while most ripe yellow bananas have a score of around 50.
• A medium-sized slightly green banana has just over 100 calories, making it ideal for a quick snack with slow-release energy.

Health Benefits of Slightly Unripe Bananas

Bananas are believed to bring us several health benefits, including:

• Improved cardiovascular system
• Lowered blood pressure
• Reduced risk of stroke
• Stable blood glucose levels
• Improved function of intestines and colon
• Weight loss
• Cancer prevention

The potassium in slightly green bananas is important in reducing blood pressure, improving cardiovascular health, and helping bone formation. The resistive starch helps to reduce the GI of slightly green bananas, while the fiber delays the release of food energy after digestion. Together, this helps to avoid sudden changes in blood sugar levels. Fiber is also great at removing harmful cholesterol from the bloodstream.

Some studies have indicated that short chain fatty acids (SCFAs) in green bananas improve the functioning of the intestine and colon. This helps in better absorption of nutrients in food and may also prevent colonic cancer.

Storage and Preparation

While many cultures fry slightly green bananas, this adds unhealthy fats. One option is to boil the unripe fruit and then mash it for easier digestion. Slightly green bananas are also great for use in smoothies and health shakes. The blending process helps to mash up the fruit without destroying the nutritional value or resistant starch.

Make sure you don’t try to eat bananas that are too unripe though. They are hard to peel, have a funny texture and a slightly bitter taste. Firm yellow bananas with just a hint of green at both ends seem to work for me.

I find buying them totally green, make sure they aren’t those green island bananas or plantains though, and ripening in your fruit bowl to your preferred preference is the way to go.

Lentils, an edible pulse, have been consumed for thousands for years, even finding mention in the Hebrew Bible, the chief source for most of the Old Testament. In many cultures across the world, this legume has been praised as a highly nutritious, easy to grow, and even easier to cook food. Dr. Perricone, a regular on the Oprah show, ranks beans and lentils number four on his super food list, behind Acai, foods such as garlic and onions, and barley.

As a food, lentils have a very low calorific value, while being packed with nutritional goodness in the form of protein, fiber, folate, magnesium, and other vital nutrients. As a result, this humble food makes an intelligent choice in any healthy diet.

Lentils as a Protein Source

In many vegetarian cultures, lentils are still the main source of non-animal protein. Nearly 30 percent of the calories are in the form of protein, which is only slightly lesser than soy beans. In fact, lentils have the third-highest level of protein among all nuts or beans! With increasing awareness of the health risks associated with processed meat, lentils are a very good option of getting healthy, heart-friendly protein.

Lentils and Your Heart

Lentils are rich in both soluble and insoluble fiber, which help in reducing the risk of cardiovascular (heart) disease. The soluble fiber binds itself to harmful cholesterol in your arteries, removing it from the body. This is great news since arteries blocked by cholesterol are a major source of fatal heart attacks.

The presence of folate and magnesium in lentils adds to the heart-friendly nature of this legume. Folate helps lower levels of homocysteine in the body, an amino acid that is known to damage artery walls, leading to cardiovascular disease. Magnesium is a natural calcium channel blocker and helps to dilate arteries and veins. This improves the flow of blood and reduces stress on your heart.

Lentils and Weight Loss

A single cup of cooked lentils adds less than 230 calories to your diet, which is amazing when you consider all that protein and nutrition! In addition, lentils contain almost zero fat, which is a great improvement over traditional meat protein sources. The high amounts of fiber in lentils help you to feel full even with a smaller serving. This helps you eat a nutrition-packed meal that has a smaller serving size, a great benefit for any diet plan. The fiber content is also beneficial for anyone dealing with blood sugar disorders. This is because fiber slows down the release of food energy after a meal, thus preventing spikes in blood sugar levels.

One challenge faced by many dieters is that some healthy foods can be bland and boring. Lentils, on the other hand, easily absorb additional flavors. Feel free to experiment with different flavorings and spices or even combine lentils with other types of foods. For example, a combination of brown rice with lentils is a staple in many cuisines and provides a delicious wholesome protein combination. Especially with some olive oil drizzled over the top.

Unlike beans, lentils do not require soaking but can be used straight way after a light rinse to remove any impurities, making them user friendly in these busy times.

So go ahead and try and introduce this tiny power packed super food into your diet somewhere and reap the many health benefits.

While the avocado fruit has become internationally popular due to its unique texture and subtle taste, are avocados good for you? Research seems to think they are. This tropical fruit is becoming known for a being a powerhouse of nutrition, with many health benefits. Vegetarians use this fat-rich fruit as a healthier substitute for meat or butter, while others use it in place of cheese, which is high in animal cholesterol. In most cultures, avocado is popular in the raw form in desserts since its nutritional benefits are quickly destroyed by heat. Avocado health benefits are thought to include positive effects on cholesterol levels, natural anti-inflammatory action, skin health improvement, general immunity and well-being.

Nutritional value of avocado

• As much as 75 percent of the calories in a healthy avocado fruit come from monosaturated fats, making it unique among commonly eater fruits. This type of fat is known to be heart-healthy as compared to fats from meats and other natural sources.
• Avocado is also rich in fibre, of which nearly 75 percent is insoluble. While bananas are a more popular source of potassium, the avocado fruit actually has almost 40 percent more of this important nutrient.
• Avocados are rich in a number of different natural vitamins, including vitamin E, K, and a variety of the B vitamins. Most other fruits do not offer such a unique combination.

Another advantage is the high levels of monosaturated fats in avocado can also bring about a reduction in the levels of bad LDL cholesterol and rise in good HDL cholesterol.

This fruit not only contains antioxidants of its own, but can also improve the ability to absorb carotenoid antioxidants from other foods eaten in the same meal. The vitamins and antioxidants in avocado help improve skin health and tone when applied directly as a paste. They also have anti-inflammatory properties.  The high fiber content in avocado makes it a tasty, healthy way to enjoy the weight loss benefits of fiber, which include reduction in appetite and improved digestion. There is also on-going research with the potential use of avocado extracts in lowering the risk of certain types of cancer.

Getting the best of avocado benefits
The avocado fruit begins to ripen once it is harvested, so it needs to be eaten immediately or refrigerated for transport. In most cultures, it is consumed raw as pieces in salads, sandwiches, desserts, or as a side dish. It is also popular as a puree spread, blended in milkshakes, or as part of some desserts.  Cooking avocado is rare, since the avocado health benefits are quickly destroyed by heat.

Made from ground almonds, almond milk is filled with nutrients. Unlike animal milk it has no cholesterol or lactose, and if used as a substitute for milk can provide numerous benefits including a lower fat content.   It is an ancient food source dating back to the Middle Ages where it was also called amygdalate.

The benefits of almond milk are simply immeasurable. If you are overweight or if you are allergic to dairy then almond milk can be an excellent alternative. It is one of the healthiest substitutes for milk because of its nutritious composition. Being plant based it is suitable for vegetarians and vegans.

Drink Almond Milk for Weight Loss
Almond milk is very low in its fat content compared to dairy milk. It only contains 3 grams per 8oz. of serving. Calories in almond milk are lower also, with only 40 calories per 8oz. serving.
It provides a high number of vitamins and minerals like vitamin E, phosphorous, potassium, magnesium, manganese, iron, zinc and calcium. Given these benefits almond milk is a great alternative for those wishing to lose weight or looking to reduce their caloric intake.

Further Benefits of Almond Milk
Almond milk provides nutrition to your body in a way that no other dairy milk substitute can. It helps keep the heart healthy and fit, as it is lower in cholesterol and contains only 5mg of sodium per serving. One serving has approx. 150mg of potassium. Potassium is a crucial mineral to keep the blood pressure levels moderate and helps prevent hypertension. It contains 30% of our daily recommended intake of calcium and 25% daily recommended intake of vitamin D. It helps strengthen the bones and enhances our immune system. Almond milk is also rich in vitamin E. This helps to keep your skin vibrant, healthy and glowing. It is also said to reduce acne and other skin problems.

The moderate levels of vitamin A in almond milk go a long way to keep our eyes healthy and functioning even as we get older. It is a rich source of vitamin B and iron. Vitamin B helps to metabolize protein and iron is responsible for the production of the body’s energy source. It also helps red blood cells to carry oxygen around the body.

Almond milk can be bought commercially or even better can be easily made at home. It can also be successfully fermented to make a vegetarian version of kefir.

With all these health benefits and being so delicious go ahead and make almond milk a part of your daily diet.

Unfortunately many people struggle with weight loss and in a world where we are constantly surrounded by unhealthy food choices we can struggle to find the balance between the foods that are readily available to us, and the foods that we need to eat to become and remain healthy. Well rest assured that there are a number of foods out there that we can consume, that are not only great for our health but that also taste great. One such food (or super food as some people might call it) is the potato.  Potatoes have a number of health benefits some of which will be explained here.

A Little About Potatoes History and Potatoes Nutrition

In the 19^th Century the Spanish and the English sailors would consume potatoes in order to fend off scurvy. For those readers who are unaware potatoes are surprisingly rich in the immune-boosting vitamin C. In fact it is recommended that you consume a medium potato with the skin, preferably organic, each day. Also if you are looking for a good source of vitamin B, folate and minerals such as potassium, iron and magnesium, then look no further than potatoes. In essence when you think of potatoes, think nutrition, as potatoes are loaded with goodness. There is a good reason it is the number one vegetable crop in the world.

Cooking Potatoes for Maximum Benefits

There are a number of different ways to cook potatoes and each with its own health benefits be it weight loss or otherwise.  Potatoes can be cooked in some of the following ways:

• Boiled
• Baked
• Roasted
• Fried (not recommended especially if you are trying to lose weight)

Whichever way you prefer to cook your potatoes, most people will agree that the best way to cook potatoes and retain most of its nutrients is to cook them with the skin left on. A single baked potato with the skin on will give you roughly 10% of the recommended fiber that we need on a daily basis.

The only method of cooking potatoes that is considered to be unhealthy is fried potatoes; and that is not surprising. We all know that most fried food are not good for our health. Occasionally though when I feel the need to have something a bit ‘junky’ I’ll cook a potato rosti (click here for more details) although I use olive oil instead of butter and sometimes I don’t precook the potatoes and it still works out just fine. Just cook the rosti a little longer and on a lower heat.  Rosti’s seem to help my cravings for fried potatoes.

Potatoes and Calories

100 grams of steamed or boiled new potatoes will give you around 75 calories. Therefore you can feel free to include potatoes in a healthy or weight reducing diet.

A Final Note on Potatoes

Apart from being a great food to eat when you are trying to lose weight and remain healthy, potatoes have many other benefits. Just remember try to buy organic and when possible keep the skin on and avoid deep frying when cooking.  Also limit the calorie dense extras like cheese, sour cream or butter.

So go ahead and enjoy this ‘comfort’ food that not only tastes great but is good for your health.