GIveaway time!

Cleaning up my eating has become a a big part of my life, husband and I are always looking for healthy alternatives and new recipes.  One of my favorite things right now are Hemp Hearts, I use them practically everywhere; in cereal, on yogurt, smoothies, salads and of course right out of the bag.  

Hemp Hearts are delicious, and often compared to sesame seeds or pine nuts in taste, Hemp Hearts are lower in carbs than flax and chia; they are raw, vegan friendly and Non-GMO. Hemp Hearts have a whopping 10 grams of protein and 10 grams of omegas per 30 gram serving.  AND Manitoba Harvest Hemp Hearts are grown in Canada!  


One of my favorite post run snacks is Heap Heart Banana Sushi (relax - its fish free)


Ingredients
           -1 medium banana
           -1 tablespoon almond butter
           -1 teaspoon hemp seeds
Instructions
           First, peel your banana. Then, spread almond butter on top, making sure to coat the top and sides. Then, sprinkle on hemp hearts. Place in freezer for about an hour. Then, slice about an inch thick.


Sounds great right?  I bet a giveaway sounds even better!  Sign up to be entered to win a 2oz bag of Manitoba Hemp Hearts. *Canada & US only, must follow this blog  

Since I'm a Sweat Pink Ambassador, you can use this code HHSweatPink215 for 20% off your purchase at  Manitoba Harvest (valid until March 31, 2015)




a Rafflecopter giveaway



  

Z Z Zucchini

Zucchini serves as a good source of vitamin C. A water-soluble antioxidant, vitamin C dissolves in your body fluids and protects your cells from free radicals, which are highly reactive compounds that oxidize your DNA, lipids and proteins, causing cellular damage. Getting enough vitamin C in your diet also aids in nerve cell communication, helps your body metabolize cholesterol and keeps your tissues strong.
Zucchini also provides you with lutein and zeaxanthin, two phytonutrients that belong to the carotenoid family, which is the same nutrient family that includes beta-carotene, a source of vitamin A. Lutein and zeaxanthin promote healthy eyesight. They filter light rays as they enter your eye, helping to ensure that harmful rays can't damage your eye tissues.

With only 21 calories per cup Zucchini makes an amazing pasta substitute in my house, I also love it in stir fries but my favorite is zucchini bread!

Y Ya Yams

Yams are members of the Dioscoreae family. Depending upon the yam variety, of which there are about 200, its flesh may be of varying colors including white, ivory, yellow or purple while its thick skin may either be white, pink or brownish-black. Their shape is long and cylindrical (oftentimes having offshoots referred to as "toes") while their exterior texture is rough and scaly. Yams have a very starchy and slippery texture and when cooked, will either be creamy or firm, depending upon the variety. Their taste is earthy and hardy, with most varieties having minimal, if any, sweetness

Yams are an excellent source of vitamins C and B6, with 1 cup providing approximately 20 percent of your daily requirement of each of these nutrients.

Xylitol

The safest and best natural zero-calorie sweetener around, xylitol not only has none of the risk factors associated with artificial sweeteners, but it also helps to re-mineralise teeth and is a favourite of dentists.

Not really a superfood I know, but my only alternative was XIGUA (another name for watermelon)

W Wa Watermelon

With just 48 calories per cup and packed with water, this refreshing fruit makes for the perfect healthy snack. It’s low in sugar, and high in vitamins A and C, as well as the amino acid citrulline, which help the body produce another amino acid, arginine (arginine can help lower blood pressure and reduce the risk of cardiovascular disease.) This melon’s also a great source of lycopene, the super-healthy essential carotenoid found in tomatoes, that studies suggest can protect the body from UV rays, cardiovascular disease, and some forms of cancer.

Watermelon is also the best flavour Jolly Rancher candy (well it is)

V is for Vegetables

By eating fruits and vegetables of a variety of different colors, one can get the best all-around health benefits. Each different color fruit and vegetables contains unique health components that are essential to our health.

What they contain: Lycopene (a carotenoid) and anthocyanins (a flavonoid) are two of the main pigments that give fruit and vegetables a red colour. Many of these also provide good amounts of vitamin C.

Why they are good for you: Tomatoes, watermelon, guava and pink grapefruit are a good source of lycopene, which may help protect against some cancers, especially prostate cancer. We absorb lycopene more easily when foods have been heated, so processed tomatoes are better than raw. Fat, such as olive oil or cheese, also helps enhance absorption. Anthocyanins, found in red fruits, may help fight cancer, keep the heart healthy, improve vision and memory and avoid urinary tract infections.

What they contain: Green fruit and veg are coloured by a pigment called chlorophyll. Many are good sources of two carotenoids called lutein and zeaxanthin, plus they contain phytochemicals such as indoles and glucosinolates and nutrients such as beta-carotene, folate, iron and calcium.

Why they are good for you: Research shows that lutein and zeaxanthin act as ‘natural’ sunglasses and filter out harmful light that can damage the eyes. A good intake of these antioxidants may help prevent age-related macular degeneration, a leading cause of blindness, and may help protect against cataracts. Green vegetables may also help protect against cancer.

What they contain: Purple and blue fruits and vegetables are coloured by phytochemicals called anthocyanins. Many of these foods also contain ellagic acid and proanthocyanidins.

Why they are good for you: Anthocyanins may help to keep the heart healthy and reduce the risk of strokes, while ellagic acid may help to protect against cancer. Good intakes of anthocyanins have also been linked to improving balance, co-ordination and short-term memory in old age, as well as better vision, although more research needs to be carried out to confirm these findings. Research shows that proanthocyanidins may help to protect against urinary tract infections.

What they contain: As well as being a good source of vitamin C, yellow and orange fruits contain carotenoids such as beta-carotene and beta-cryptoxanthin. 

Why they are good for you: With the exception of citrus fruits and pineapple, most yellow and orange foods are packed with beta-carotene, which the body converts to vitamin A – good for vision in dim light and maintaining the skin and cells that line the airways and the digestive and urinary tracts.

U Ugli!

The ugli fruit is a member of the citrus family, and despite its name, the fruit has an attractive interior with a sweet flavor.  This Jamaican superfood is a  cross between a tangerine, orange and a grapefrut.

Ugli has a zero fat content which makes it a perfect fruit to be eaten in any proportions. As it doesn’t have any cholesterol, it eliminates the risk of heart diseases automatically. No fat and cholesterol fruit like ugli can be cherished all throughout the season.  Ugli also has calcium storage of about two percent of the total calcium intake required daily. This helps the bones and teeth in the body to a great extent.  One serving of this amazing fruit contains 2 grams of dietary fiber. Food rich in dietary fiber reduces the risk of constipation.  This exotic fruit acts as an antioxidant and help the body to destroy free radicals, and its low in calories.

Goes to show you can't judge a fruit by its appearance.

Cuppa Tea?

Real tea is derived from a particular plant (Camellia sinensis) and includes only four varieties: green, black, white, and oolong. Anything else (like herbal “tea”) is an infusion of a different plant and isn’t technically tea.

Green Tea - made with steamed leaves, has antioxidents which interfere with the growth of bladder, lung stomach, pancreatic and colorectal cancers; prevent clogging of the arteries, burn fat, couteract oxidative stress on the brain, reduce risk of neurologial disorders like Alzheimer's and Parkinson's diseases, reduce risk of stroke and improve cholesterol levels.

Black Tea - made with fermented leaves, has the highest caffeine contect and forms the basis for flavored teas like chai and some instant teas.  Studies have shown that black tea may protect lungs from damage caused by exposure to cigarette smoke.  It may also reduce the risk of stroke.

White Tea - uncured and unfermented.  One study showed that white tea has the most potent anticanver peroperties compared to more processed teas.

Oolong Tea.  In an animals study, those given antioxidants from oolong tea were found to have lower levels of bad cholesterol.

1 fish, 2 fish

Salmon is a superfood because it's high in omega-3 fatty acids, a type of fat that seems to decrease the risk of heart disease. This fish is also a prime source of protein and contains vitamin A and B vitamins.  The omega-3 fats in this fish have also been shown to promote joint health, contribute to the proper functioning of the brain and nervous system, and may possibly help prevent certain types of cancer.  

Research suggets one of the omega-3s in salmon may help protect against UV-induced skin damage.

Personally I can't do the texture of fishies (bleck) but I've been told that salmon is delicious.  Its a pretty colour :)

R is for Radish

The radish is a member of the mustard family, they have a peppery flavour and a crisp, crunchy texture. 
Radishes are the center of the Fraggle Rock ecosystem.  Gorgs farm giant radishes to make Gorg Youth and Beauty Cream (without which the Gorgs would be invisible.)
Radishes are rich is folic acid and potassium and are a good source of vitamin B6, magnesium, riboflavin, and calcium. One cup of sliced red radishes provides approximately 20 cal.

About seven million tons of radish are produced yearly, representing roughly two percent of the global vegetable production.

Quinoa (doesn't really rymthe with anything does it)

Pronounced "keen-wah",  this easy to prepare little seed is related to spinach and swiss chard.  It contains more vitamins, nutrients, and antioxidants than any other grain. In fact, you’ll get an impressive list of vitamin B6, thiamin, niacin, potassium, and riboflavin, plus minerals like copper, zinc, magnesium, and folate, as well as the antioxidants phytonutrients quercetin and kaempferol, which lend anti-inflammatory and disease-fighting prowess to each bowl consumed.

One cup of quinoa has about as much protein as two deli slices of chicken breast, or about 15 percent protein by weigh.

I love the mild nutty taste of white quinoa tossed with tomato, avocado, and black beans best.

Pump up the Pumpkin

Its fall's signature squash, and almost all of it is edible- fruit, leaves, flowers and seeds. The flesh is rich in antioxidants and vitamins including beta-carotene (essential for eye health), fiber, and vitamin K (which may reduce risk for some types of cancer)


The seeds; known as pepitas are also good for you.  One ounce (about 140 seeds) is packed with protein, magnesium, potassium, and zinc, and studies are now saying they can help prevent the enlargement of the prostate glad.

Pumpkin seeds were a celebrated food among many Native American tribes, who treasured them both for their dietary and medicinal properties. In South America, the popularity of pumpkin seeds has been traced at least as far back as the Aztec cultures of 1300-1500 AD.  

Today, China produces more pumpkins and pumpkin seeds than any other country.

Oh Oh Oh Oats

Some people look at a bowl of oatmeal and go "blah", but those humble unassuming little flakes have some big benefits!

One cup of oats provides 6 g of protein and 4 g of fibre.  Eat just one cup of oats and you can rack up nearly 70% of your daily needs for manganese, a mineral that helps enzymes in bone formation. (You'll also get good helpings of vitamin B1 and magnesium.)

They fill you up.  They help reduce cholesterol.  They are diabetes friendly.  They support healthy digestion.    They are great for cooking.  They are quick and easy to prepare.

I love my oats with a little bit of maple syrup, cocount flakes and plump juicy raisins... ummmm oats

Nuts about Nuts

 

Not only are they packed with protein, fibre and essential fats, they are very tasty.  In alphabetical order here are my top 4:

ALMONDS - calcium-rich almonds are a good choice to ensure you're getting enough of this bone-building mineral and are high in vitamin E, a nutrient which helps to improve the condition and appearance of your skin.

BRAZIL NUTS - are great for people with low thyroid function, they are a good source of the mineral selenium, which we need to produce the active thyroid hormone. Selenium also supports immunity and helps wounds to heal.

CASHEWS - are a great choice for vegetarians because of their protein, iron and zinc.  They're also rich in the mineral magnesium, which is thought to improve recall and delay, age-related memory loss.

PISTACHIOS - are rich in vitamin B6, which is important for keeping hormones balanced, (pistachios are a good women with problem periods) and their shells can be used for crafts :)

HAPPY BIRTHDAY MOM

it does a body good!

Milk can come from many different species of animal, with cow, sheep, and goat milk being the most popular. There are also many "milk alternatives" available now, such as soy milk, almond milk, coconut milk, hemp milk and more. Cow's milk also comes in many varieties including flavored varieties like strawberry or chocolate, lactose-free milks, milk with added omega-3s, hormone free or organic milks and reduced fat milk.  And there are even some who drink human milk!  (personally I'm a coconut girl)

One cup of milk is considered one serving. The nutritional breakdown of milk depends on the fat content. Whole milk, with 32.5% fat contains 146 calories, 8 grams of fat, 13 grams of carbs and 8 grams of protein in one cup. One cup of nonfat or skim milk has about 86 calories, 0 grams of fat, 12 grams of carbohydrate and 8 grams of protein

Milk is a source of 9 essential nutrients:

• Calcium: Builds healthy bones and teeth; maintains bone mass

• Protein: Serves as a source of energy; builds/repairs muscle tissue

• Potassium: Helps maintain a healthy blood pressure

• Phosphorus: Helps strengthen bones and generate energy

• Vitamin D: Helps maintain bones

• Vitamin B12: Maintains healthy red blood cells and nerve tissue

• Vitamin A: Maintains the immune system; helps maintain normal vision and skin

• Riboflavin (B2): Converts food into energy

• Niacin: Metabolizes sugars and fatty acids

Interesting fact: Cleopatra took milk baths to help her skin stay soft and glowing.

La La La Lemon

As a child, lemons were not my friend - eww bitter!  But now that I'm all grown up, I like the tangy flavor it adds to cookies, chicken and grownup drinks :)

The fact that there are many health benefits of lemons is a bonus. The little lemon has big antibacterial, antiviral, and immune-boosting powers and are often used as a weight loss aid (lemon juice is a digestive aid and liver cleanser).  Lemons contain many substances--notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene--that promote immunity and fight infection.

Bet you didn't know that the Ancient Egyptians believed that eating lemons and drinking lemon juice was an effective protection against a variety of poisons.