PLANTAIN
Plantain is a green to yellow boat shaped fruit (shade of color depends on stage of ripening) of a large shrub called Musa paradisiacal
It is a close relative of banana, looks like banana, but bigger, longer, has thicker skin and often needs to be cooked before eaten.
It is sometimes called plantain banana and contains a low GI starch, excellent for weight control, slow energy release and good for diabetics, with surpassing nutritional value. It is eaten all over Africa and Southern and Central America. Plantain can be eaten boiled, roasted, grilled, or fried.
This fruit should not be confused with a small medicinal leafy herb known by the same name, but belonging to the Plantago family.
Unlike its banana cousin, plantain has more dietary fibers, less water and less sugar. It is rich in complex starch when unripe.
This plant is found all over the tropics, from Florida to Brazil; Egypt, Nigeria, Japan, to the Caribbean.
When not yet ripe, it is hard, and contains loads of starch. Its skin remains green, and has a neutral taste.
If kept at room temperature for about a week, it gradually goes through different phase of ripeness.
When the skin is light yellow, it is half ripe, and assumes a sweet taste if eaten at this stage. If left for a couple more days, it would become very ripe, with the skin becoming black, and the fruit soft. The starch here would have changed into sucrose.
This nutritious fruit can be eaten boiled whether green, yellow or black. It can be fried. When still green and fried, it is called plantain chips. If yellow or black and gets fried, it is referred to as banana chips or in Nigeria, as Dodo.
It can be mashed and used to thicken soup, or even eaten like mash potatoes.
When allowed to ferment, it is a source of alcoholic drink.
Nutritional value of Plantain
The fruit is extremely low in fat, high in dietary fiber and starch. It is very low in cholesterol and salt too.
It is a good source of vitamins A, B6, and C which helps maintain vision, good skin, and build immunity against diseases. It is also rich in potassium, magnesium and phosphate.
When cooked green, is very good for diabetics, as it contains complex carbohydrate that is very slowly released.
A diet of green plantain is filling, and can be a good inclusion in a weight loss diet plan.
abs
kdc
Friday, 21 January 2011
Thursday, 20 January 2011
Glucosamine (& Chondroitin). | jamcoretraining.com
My latest article on JamCore Training:
Glucosamine (& Chondroitin). | jamcoretraining.com
Glucosamine (& Chondroitin). | jamcoretraining.com
Tuesday, 18 January 2011
Net Carbs.
“NET CARBOHYDRATES.”
If you've been following any of the popular low-carbohydrate diets (such as the Atkins or South Beach Diet), you've probably come across the term "Net Carbs."
What are Net Carbs - How do they affect you?
Not all carbohydrates behave the same way in your body. Most carbs are digested and turned into glucose, which raises blood sugar levels. These are the only carbs you need to count when you're on a low-carb diet. Other carbs are digested by your body, but are not turned into glucose.
Instead of using large amounts of sugar, many supplements contain a sweetener called glycerol.
Glycerol isn't a protein, because there's no nitrogen in it. It doesn't contain any fatty acids, so it can't be called fat. It's not your average carbohydrate, as it only provides 2.4 calories per gram, as opposed to 4 calories per gram of normal carbohydrates. It's often referred to as a polyol carbohydrate. On nutrition labels, you'll often see it referred to in the carbohydrate table, as 'of which polyols.'
The main benefit of glycerol is that it doesn't affect insulin or blood sugar levels [1]. Research shows that even very large amounts of glycerol have very little impact on blood sugar or insulin levels.
Some low-carb meal replacement bars do contain more glycerol, which appeals to low-carb dieters because the bar will contain fewer Net Carbs. There are two problems with this. Firstly, too much glycerol can make the product sickly sweet. Large amounts of glycerol over 30 grams per day) can cause diarrhoea in some people. Many popular bars contain as much as 40 grams of glycerol.
I think that science should be balanced with common sense. A sensible amount of glycerol and Net Carbs makes for a far healthier, high-protein or meal replacement bar. This also reduces the risk of stomach upsets, especially if you're eating 2-3 bars a day.
Glycerol isn't the only nutrient to have a minimal impact on blood sugar and insulin levels.
There has been a lot of talk about organic oats, rice or barley flour, and how these nutrients can be used in weight gainers and meal replacements to lower blood sugar and insulin levels.
Some companies are touting these as the next super special carbohydrates. However, as many of you will know, these foods are nothing new. For many years, we've all been using oats, for example, to make porridge.
Rice only helps to keep your blood sugar levels low if the husk is left on (brown rice). Otherwise it's a good food to get fat on (which is why sumo wrestlers eat so much of it).
The makers of Activated Barley recommend it as a very cheap way to increase nutrient levels in a food. The fibre forms a gelatinous medium creating a steady release of nutrients, which include high levels of antioxidants.
Unfortunately, Activated Barley also has a reputation for having quite an unpleasant taste. We can quite easily (and cheaply) add it to our formulas. However, it can be hard to produce a good tasting product in the popular chocolate, vanilla and strawberry flavours.
I think that until this area has had more development work, oats are best taken in the form of porridge or flapjacks, rice for those want it, and barley for anyone wanting to benefit from its reported cholesterol-lowering effects.
Remember too that oats, barley and rice are normal carbohydrates and cannot be excluded from Net Carb calculations.
Obviously, low blood sugar and insulin levels are very beneficial for those trying to gain lean muscle mass while keeping body fat levels low. To ensure you have a product that offers these important benefits,many top nutrition bars now include two of the latest nutrients in their formula - Nutriose and Inulin. These unique and little-known carbohydrates have almost no impact on blood sugar and insulin levels.
Created using a unique manufacturing process developed by leading French food scientists, Nutriose is a next-generation soluble dietary fibre obtained from natural raw materials. Nutriose has a high fibre content and a very low glycemic index (just 25% that of glucose). Studies show that Nutriose is easily digested along the entire digestive tract, which means no gas or bloating.
Inulin is an all-natural food ingredient, and a great source of dietary fibre, helping to reduce the digestion time and therefore the glycemic index. It is a type of oligofructose, a special carbohydrate that is not classed as a Net Carb.
Although the name is similar to insulin, Inulin has no connection with that hormone, either chemically, or through its effect on your blood sugar levels. One other benefit of Inulin is that it increases the absorption of calcium and magnesium, another reason why we prefer this ingredient over Activated Barley. Researchers from Baylor College of Medicine in Houston found that subjects on a high calcium diet absorb approximately 18% more calcium if their drinks are supplemented with Inulin. Inulin is also popular as it does not cause wind, unlike other fibres such as guar gum.
This unique blend of ingredients ensures a steady release of nutrients into your body. Look out for Nutriose and Inulin in meal replacement and weight gainer products.
If you've been following any of the popular low-carbohydrate diets (such as the Atkins or South Beach Diet), you've probably come across the term "Net Carbs."
What are Net Carbs - How do they affect you?
Not all carbohydrates behave the same way in your body. Most carbs are digested and turned into glucose, which raises blood sugar levels. These are the only carbs you need to count when you're on a low-carb diet. Other carbs are digested by your body, but are not turned into glucose.
Instead of using large amounts of sugar, many supplements contain a sweetener called glycerol.
Glycerol isn't a protein, because there's no nitrogen in it. It doesn't contain any fatty acids, so it can't be called fat. It's not your average carbohydrate, as it only provides 2.4 calories per gram, as opposed to 4 calories per gram of normal carbohydrates. It's often referred to as a polyol carbohydrate. On nutrition labels, you'll often see it referred to in the carbohydrate table, as 'of which polyols.'
The main benefit of glycerol is that it doesn't affect insulin or blood sugar levels [1]. Research shows that even very large amounts of glycerol have very little impact on blood sugar or insulin levels.
Some low-carb meal replacement bars do contain more glycerol, which appeals to low-carb dieters because the bar will contain fewer Net Carbs. There are two problems with this. Firstly, too much glycerol can make the product sickly sweet. Large amounts of glycerol over 30 grams per day) can cause diarrhoea in some people. Many popular bars contain as much as 40 grams of glycerol.
I think that science should be balanced with common sense. A sensible amount of glycerol and Net Carbs makes for a far healthier, high-protein or meal replacement bar. This also reduces the risk of stomach upsets, especially if you're eating 2-3 bars a day.
Glycerol isn't the only nutrient to have a minimal impact on blood sugar and insulin levels.
There has been a lot of talk about organic oats, rice or barley flour, and how these nutrients can be used in weight gainers and meal replacements to lower blood sugar and insulin levels.
Some companies are touting these as the next super special carbohydrates. However, as many of you will know, these foods are nothing new. For many years, we've all been using oats, for example, to make porridge.
Rice only helps to keep your blood sugar levels low if the husk is left on (brown rice). Otherwise it's a good food to get fat on (which is why sumo wrestlers eat so much of it).
The makers of Activated Barley recommend it as a very cheap way to increase nutrient levels in a food. The fibre forms a gelatinous medium creating a steady release of nutrients, which include high levels of antioxidants.
Unfortunately, Activated Barley also has a reputation for having quite an unpleasant taste. We can quite easily (and cheaply) add it to our formulas. However, it can be hard to produce a good tasting product in the popular chocolate, vanilla and strawberry flavours.
I think that until this area has had more development work, oats are best taken in the form of porridge or flapjacks, rice for those want it, and barley for anyone wanting to benefit from its reported cholesterol-lowering effects.
Remember too that oats, barley and rice are normal carbohydrates and cannot be excluded from Net Carb calculations.
Obviously, low blood sugar and insulin levels are very beneficial for those trying to gain lean muscle mass while keeping body fat levels low. To ensure you have a product that offers these important benefits,many top nutrition bars now include two of the latest nutrients in their formula - Nutriose and Inulin. These unique and little-known carbohydrates have almost no impact on blood sugar and insulin levels.
Created using a unique manufacturing process developed by leading French food scientists, Nutriose is a next-generation soluble dietary fibre obtained from natural raw materials. Nutriose has a high fibre content and a very low glycemic index (just 25% that of glucose). Studies show that Nutriose is easily digested along the entire digestive tract, which means no gas or bloating.
Inulin is an all-natural food ingredient, and a great source of dietary fibre, helping to reduce the digestion time and therefore the glycemic index. It is a type of oligofructose, a special carbohydrate that is not classed as a Net Carb.
Although the name is similar to insulin, Inulin has no connection with that hormone, either chemically, or through its effect on your blood sugar levels. One other benefit of Inulin is that it increases the absorption of calcium and magnesium, another reason why we prefer this ingredient over Activated Barley. Researchers from Baylor College of Medicine in Houston found that subjects on a high calcium diet absorb approximately 18% more calcium if their drinks are supplemented with Inulin. Inulin is also popular as it does not cause wind, unlike other fibres such as guar gum.
This unique blend of ingredients ensures a steady release of nutrients into your body. Look out for Nutriose and Inulin in meal replacement and weight gainer products.
Glucosamine & Chondroitin
Glucosamine (& Chondroitin).
Glucosamine is a compound found naturally in the body, made from glucose and the amino acid glutamine. Glucosamine is needed to produce glycosaminoglycan, a molecule used in the formation and repair of cartilage and other body tissues. Production of glucosamine slows with age.
Glucosamine is available as a nutritional supplement in health food stores and many drug stores. Glucosamine supplements are manufactured in a laboratory from chitin, a substance found in the shells of shrimp, crab, lobster, and other sea creatures. In additional to nutritional supplements, glucosamine is also used in sports drinks and in cosmetics.
Glucosamine is often combined with chondroitin sulfate, a molecule naturally present in cartilage. Chondroitin gives cartilage elasticity and is believed to prevent the destruction of cartilage by enzymes. Glucosamine is sometimes combined with methylsulfonylmethane, or MSM in nutritional supplements.
So the big question: Why Do People Use Glucosamine?
Osteoarthritis
Glucosamine supplements are widely used for osteoarthritis, particularly knee osteoarthritis. In osteoarthritis, cartilage -- the rubbery material that cushions joints -- becomes stiff and loses its elasticity. This makes the joint prone to damage and may lead to pain, swelling, loss of movement, and further deterioration.
Since the body's natural glucosamine is used to make and repair joint cartilage, taking glucosamine as a nutritional supplement is thought to help repair damaged cartilage by augmenting the body's supply of glucosamine.
There is promising evidence that glucosamine may reduce pain symptoms of ‘knee osteoarthritis’ and possibly slow the progression of ‘osteoarthritis’. For example, a study published in the journal Archives of Internal Medicine examined people with osteoarthritis over three years. Researchers assessed pain and structural improvements seen on x-ray. They gave 202 people with mild to moderate osteoarthritis 1,500 mg of glucosamine sulfate a day or a placebo.
At the end of the study, researchers found that glucosamine slowed the progression of knee osteoarthritis compared to the placebo. People in the glucosamine group had a significant reduction in pain and stiffness. On x-ray, there was no average change or narrowing of joint spaces in the knees (a sign of deterioration) of the glucosamine group. In contrast, joint spaces of participants taking the placebo narrowed over the three years.
One of the largest studies on glucosamine for osteoarthritis was a 6-month study sponsored by the National Institutes of Health. Called GAIT, the study compared the effectiveness of glucosamine hydrochloride (HCL), chondroitin sulfate, a combination of glucosamine and chondroitin sulfate, the drug celecoxib (Celebrex), or a placebo in people with knee osteoarthritis.
Glucosamine or chondroitin alone or in combination didn't reduce pain in the overall group, although people in the study with moderate-to-severe knee pain were more likely to respond to glucosamine.
One major drawback of the GAIT Trial was that glucosamine hydrochloride was used rather than the more widely used and researched glucosamine sulfate. A recent analysis of previous studies, including the GAIT Trial, concluded that glucosamine hydrochloride was not effective. The analysis also found that studies on glucosamine sulfate were too different from one another and were not as well-designed as they should be, so they could not properly draw a conclusion. More research is needed.
Still, health care providers often suggest a three month trial of glucosamine and discontinuing it if there is no improvement after three months. A typical dose for osteoarthritis is 1,500 mg of glucosamine sulfate each day.
Other Conditions
Other conditions for which glucosamine is used include rheumatoid arthritis, inflammatory bowel disease (Crohn's disease and ulcerative colitis), chronic venous insufficiency, and skin conditions, although further evidence is needed.
Side Effects and Safety of Glucosamine
Most studies involving humans have found that short-term use of glucosamine is well-tolerated. Side effects may include drowsiness, headache, insomnia, and mild and temporary digestive complaints such as abdominal pain, poor appetite, nausea, heartburn, constipation, diarrhea, and vomiting. In rare human cases, the combination of glucosamine and chondroitin has been linked with temporarily elevated blood pressure and heart rate and palpitations.
Since glucosamine supplements may be made from shellfish, people with allergies to shellfish should avoid glucosamine unless it has been confirmed that it is from a non-shellfish source. The source of glucosamine is not required to be printed on the label, so it may require a phone call to the manufacturer.
There is some evidence suggesting that glucosamine, in doses used to treat osteoarthritis, may worsen blood sugar, insulin, and/or hemoglobin A1c (a test that measures how well blood sugar has been controlled during the previous three months) levels in people with diabetes or insulin resistance.
Theoretically, glucosamine may increase the risk of bleeding. People with bleeding disorders, those taking anti-clotting or anti-platelet medication, such as warfarin, clopidogrel, and Ticlid, or people taking supplements that may increase the risk of bleeding, such as garlic, ginkgo, vitamin E, or red clover, should not take glucosamine unless under the supervision of a healthcare provider.
The safety of glucosamine in pregnant or nursing women isn't known.
Glucosamine is a compound found naturally in the body, made from glucose and the amino acid glutamine. Glucosamine is needed to produce glycosaminoglycan, a molecule used in the formation and repair of cartilage and other body tissues. Production of glucosamine slows with age.
Glucosamine is available as a nutritional supplement in health food stores and many drug stores. Glucosamine supplements are manufactured in a laboratory from chitin, a substance found in the shells of shrimp, crab, lobster, and other sea creatures. In additional to nutritional supplements, glucosamine is also used in sports drinks and in cosmetics.
Glucosamine is often combined with chondroitin sulfate, a molecule naturally present in cartilage. Chondroitin gives cartilage elasticity and is believed to prevent the destruction of cartilage by enzymes. Glucosamine is sometimes combined with methylsulfonylmethane, or MSM in nutritional supplements.
So the big question: Why Do People Use Glucosamine?
Osteoarthritis
Glucosamine supplements are widely used for osteoarthritis, particularly knee osteoarthritis. In osteoarthritis, cartilage -- the rubbery material that cushions joints -- becomes stiff and loses its elasticity. This makes the joint prone to damage and may lead to pain, swelling, loss of movement, and further deterioration.
Since the body's natural glucosamine is used to make and repair joint cartilage, taking glucosamine as a nutritional supplement is thought to help repair damaged cartilage by augmenting the body's supply of glucosamine.
There is promising evidence that glucosamine may reduce pain symptoms of ‘knee osteoarthritis’ and possibly slow the progression of ‘osteoarthritis’. For example, a study published in the journal Archives of Internal Medicine examined people with osteoarthritis over three years. Researchers assessed pain and structural improvements seen on x-ray. They gave 202 people with mild to moderate osteoarthritis 1,500 mg of glucosamine sulfate a day or a placebo.
At the end of the study, researchers found that glucosamine slowed the progression of knee osteoarthritis compared to the placebo. People in the glucosamine group had a significant reduction in pain and stiffness. On x-ray, there was no average change or narrowing of joint spaces in the knees (a sign of deterioration) of the glucosamine group. In contrast, joint spaces of participants taking the placebo narrowed over the three years.
One of the largest studies on glucosamine for osteoarthritis was a 6-month study sponsored by the National Institutes of Health. Called GAIT, the study compared the effectiveness of glucosamine hydrochloride (HCL), chondroitin sulfate, a combination of glucosamine and chondroitin sulfate, the drug celecoxib (Celebrex), or a placebo in people with knee osteoarthritis.
Glucosamine or chondroitin alone or in combination didn't reduce pain in the overall group, although people in the study with moderate-to-severe knee pain were more likely to respond to glucosamine.
One major drawback of the GAIT Trial was that glucosamine hydrochloride was used rather than the more widely used and researched glucosamine sulfate. A recent analysis of previous studies, including the GAIT Trial, concluded that glucosamine hydrochloride was not effective. The analysis also found that studies on glucosamine sulfate were too different from one another and were not as well-designed as they should be, so they could not properly draw a conclusion. More research is needed.
Still, health care providers often suggest a three month trial of glucosamine and discontinuing it if there is no improvement after three months. A typical dose for osteoarthritis is 1,500 mg of glucosamine sulfate each day.
Other Conditions
Other conditions for which glucosamine is used include rheumatoid arthritis, inflammatory bowel disease (Crohn's disease and ulcerative colitis), chronic venous insufficiency, and skin conditions, although further evidence is needed.
Side Effects and Safety of Glucosamine
Most studies involving humans have found that short-term use of glucosamine is well-tolerated. Side effects may include drowsiness, headache, insomnia, and mild and temporary digestive complaints such as abdominal pain, poor appetite, nausea, heartburn, constipation, diarrhea, and vomiting. In rare human cases, the combination of glucosamine and chondroitin has been linked with temporarily elevated blood pressure and heart rate and palpitations.
Since glucosamine supplements may be made from shellfish, people with allergies to shellfish should avoid glucosamine unless it has been confirmed that it is from a non-shellfish source. The source of glucosamine is not required to be printed on the label, so it may require a phone call to the manufacturer.
There is some evidence suggesting that glucosamine, in doses used to treat osteoarthritis, may worsen blood sugar, insulin, and/or hemoglobin A1c (a test that measures how well blood sugar has been controlled during the previous three months) levels in people with diabetes or insulin resistance.
Theoretically, glucosamine may increase the risk of bleeding. People with bleeding disorders, those taking anti-clotting or anti-platelet medication, such as warfarin, clopidogrel, and Ticlid, or people taking supplements that may increase the risk of bleeding, such as garlic, ginkgo, vitamin E, or red clover, should not take glucosamine unless under the supervision of a healthcare provider.
The safety of glucosamine in pregnant or nursing women isn't known.
Thursday, 13 January 2011
The Importance of Protein Quality
When it comes to physique enhancement, intense resistance training and the optimal timing of protein ingestion are essential factors for success. But there's one more ingredient to consider: How important is protein quality to this formula?
The answer? -Very important. It appears from a series of studies that not all "high-quality" proteins are equal in how they are digested and how this variable affects protein retention/body composition.
A recent review on this topic provides valuable insights on the type (i.e., source) of protein consumed and how it may affect the anabolic response to resistance exercise. For instance, high-quality proteins such as milk, whey, casein, and soy can support muscle protein synthesis. However, differences in the rate of digestion of these proteins can affect the muscle protein synthesis response (whey and soy are classified as "fast-digesting" proteins and casein is classified as a "slow-digesting" protein).
Another consideration is the fact that ingested soy proteins are directed toward the splanchnic (intestinal) regions rather than muscle tissues, which places milk proteins (whey and casein) at an anabolic advantage over soy proteins in promoting muscle growth (hypertrophy). Another important component in determining the response of muscle protein synthesis is the leucine content of the protein, particularly for the elderly.
In conclusion, ingesting a high-quality protein after resistance training will maximize the anabolic response, and it appears that whey and casein proteins are the best high-quality protein choices.
Thursday, 6 January 2011
Nutrition Myths!
SIX BIG MYTHS ABOUT DIET
The ‘Nutrition Bulletin’ is a highly respected body within the health and fitness industry. It recently compiled a list of the most popular dieting myths. They are;
MYTH 1 – Protein-containing foods and carbohydrate -containing foods should not be eaten at the same meal.
MYTH 2 – Carbohydrates are fattening and should be removed from the diet.
MYTH 3 – Poor digestion of foods or ‘allergy’ to foods can cause weight gain.
MYTH 4 – The ‘ detox’ diets are good for banishing cellulite.
MYTH 5 – Your blood group or any other physiological characteristics can dictate which foods you should and should not eat.
MYTH 6 - -Particular foods/food combinations boost metabolism and speed up weight loss, for example, cabbage soup!
The ‘Nutrition Bulletin’ is a highly respected body within the health and fitness industry. It recently compiled a list of the most popular dieting myths. They are;
MYTH 1 – Protein-containing foods and carbohydrate -containing foods should not be eaten at the same meal.
MYTH 2 – Carbohydrates are fattening and should be removed from the diet.
MYTH 3 – Poor digestion of foods or ‘allergy’ to foods can cause weight gain.
MYTH 4 – The ‘ detox’ diets are good for banishing cellulite.
MYTH 5 – Your blood group or any other physiological characteristics can dictate which foods you should and should not eat.
MYTH 6 - -Particular foods/food combinations boost metabolism and speed up weight loss, for example, cabbage soup!
Diabetes
Keeping control of Diabetes
For those with Type 2 or at risk of it, simple lifestyle choices can mean the difference between a mostly normal life and one filled with serious health complications.
Diet and exercise.
Diet and exercise. It's preached to most middle-aged and older patients from their doctors every year. But for those with Type 2 diabetes, these basic lifestyle factors can play a key role in controlling the disorder and preventing serious complications such as blindness, nerve disorders and kidney failure.
People with Type 2 diabetes aren't able to respond properly to insulin, an essential hormone that helps transfer sugar from the bloodstream to cells, where it is used for energy. When patients become insulin resistant, blood sugar can build up to dangerous levels. The biggest risk factors for the disease are genetic predisposition and being overweight.
With consistent blood sugar control and careful attention to cholesterol and blood pressure levels, most Type 2 diabetics can keep the disease in check. Large studies confirm the power of healthy habits. Adopting a low-fat, low-calorie diet and regular exercise to trim 5% to 10% of one's body weight is enough to prevent Type 2 diabetes from developing or to bring diabetics' blood sugar, cholesterol and other key markers within healthy limits.
For those with Type 2 or at risk of it, simple lifestyle choices can mean the difference between a mostly normal life and one filled with serious health complications.
Diet and exercise.
Diet and exercise. It's preached to most middle-aged and older patients from their doctors every year. But for those with Type 2 diabetes, these basic lifestyle factors can play a key role in controlling the disorder and preventing serious complications such as blindness, nerve disorders and kidney failure.
People with Type 2 diabetes aren't able to respond properly to insulin, an essential hormone that helps transfer sugar from the bloodstream to cells, where it is used for energy. When patients become insulin resistant, blood sugar can build up to dangerous levels. The biggest risk factors for the disease are genetic predisposition and being overweight.
With consistent blood sugar control and careful attention to cholesterol and blood pressure levels, most Type 2 diabetics can keep the disease in check. Large studies confirm the power of healthy habits. Adopting a low-fat, low-calorie diet and regular exercise to trim 5% to 10% of one's body weight is enough to prevent Type 2 diabetes from developing or to bring diabetics' blood sugar, cholesterol and other key markers within healthy limits.
Late Night Snack
Night Time Souffle
Ingredients:
6 medium egg whites (200g)
30g of chocolate casein protein powder. (I use Optimum Nutrition)
50g unsweetened apple sauce
6g of UDO's/Flax Seed Oil
1/2 tablespoon cinnamon
1 teaspoon of Stevia/Xylitol or sweetner
1/4 teaspoon of nutmeg (optional)
1/4 teaspoon of allspice (optional)
…………………………………………………………………………………………………………………………
Nutritional Values:
Calories: 250
Protein: 40
Carbohydrate: 8
of which Sugars: 3
Fat: 7
of which Saturates: 1
Method
1. Whisk all the egg whites in a large mixing bowl.
2. Add the chocolate casein powder and mix well with a fork or whisk.
3. Add the applesauce along with the spices and sweetener (optional)
4. Place mixture in a microwaveable-safe bowl (uncovered) and microwave for two minutes
5. After two minutes, remove and add the UDO's/Flax Seed Oil. Mix in well with a fork
6. Microwave for a further 30-60 seconds depending on microwave power.
7. Allow to cool before enjoying
When, how much and why:
This is a perfect meal for night time as it provides a slow release of amino acids from the casein protein, further slowed by the healthy fats from the oil. Many protein manufacturers now offer casein powder and even night time 'desserts', although these are often little more than a thick shake, and if you're anything like me, I prefer to eat my meal if I have the chance rather than drink it. My Nighttime Souffle actually feels like your eating a meal, and tastes much better than many of these night time proteins on the market. At least that's what I think! I usually eat this at least 30 minutes before going to sleep, as it's light enough that it won't sit in my stomach, plus give me around seven hours of muscle protection while I sleep. You can also make this at any time of the day, especially if you're going to be unable to eat again for several hours as the casein protein will provide you with a slow release of amino acids. Alternatively, you can use whey protein and make this as a high-protein meal for any time of the day. I've sometimes made this for breakfast instead of my protein pancakes or just a regular shake, or cook it and allow it to cool in the fridge, taking it with me when I'm on the road.
Try using different flavors such as vanilla or cookies and cream. You can also exchange the apple sauce for things like almond butter, although if you do this, reduce the amount of oil you add so as to keep the fat content from rising.
Ingredients:
6 medium egg whites (200g)
30g of chocolate casein protein powder. (I use Optimum Nutrition)
50g unsweetened apple sauce
6g of UDO's/Flax Seed Oil
1/2 tablespoon cinnamon
1 teaspoon of Stevia/Xylitol or sweetner
1/4 teaspoon of nutmeg (optional)
1/4 teaspoon of allspice (optional)
…………………………………………………………………………………………………………………………
Nutritional Values:
Calories: 250
Protein: 40
Carbohydrate: 8
of which Sugars: 3
Fat: 7
of which Saturates: 1
Method
1. Whisk all the egg whites in a large mixing bowl.
2. Add the chocolate casein powder and mix well with a fork or whisk.
3. Add the applesauce along with the spices and sweetener (optional)
4. Place mixture in a microwaveable-safe bowl (uncovered) and microwave for two minutes
5. After two minutes, remove and add the UDO's/Flax Seed Oil. Mix in well with a fork
6. Microwave for a further 30-60 seconds depending on microwave power.
7. Allow to cool before enjoying
When, how much and why:
This is a perfect meal for night time as it provides a slow release of amino acids from the casein protein, further slowed by the healthy fats from the oil. Many protein manufacturers now offer casein powder and even night time 'desserts', although these are often little more than a thick shake, and if you're anything like me, I prefer to eat my meal if I have the chance rather than drink it. My Nighttime Souffle actually feels like your eating a meal, and tastes much better than many of these night time proteins on the market. At least that's what I think! I usually eat this at least 30 minutes before going to sleep, as it's light enough that it won't sit in my stomach, plus give me around seven hours of muscle protection while I sleep. You can also make this at any time of the day, especially if you're going to be unable to eat again for several hours as the casein protein will provide you with a slow release of amino acids. Alternatively, you can use whey protein and make this as a high-protein meal for any time of the day. I've sometimes made this for breakfast instead of my protein pancakes or just a regular shake, or cook it and allow it to cool in the fridge, taking it with me when I'm on the road.
Try using different flavors such as vanilla or cookies and cream. You can also exchange the apple sauce for things like almond butter, although if you do this, reduce the amount of oil you add so as to keep the fat content from rising.
Blood Pressure.
Beating Blood Pressure.
My family has a history of high blood pressure. This has interested me into exploring how nutrition can help prevent it.
What follows, are my best tips to lower the risk.
The higher your blood pressure, the shorter your life expectancy. There's a reason that high blood pressure has the natty title, "silent killer", which is that it almost never shows symptoms, until – bang! – a heart attack or stroke. A quarter of the UK population has high blood pressure, and yet a third of these people don't even know it. So, getting your ticker checked out is a smart move to make - the figure you should be aiming for is 140/85mmHg.
Much of your blood pressure (BP) is beyond your control – your genes have a lot to answer for, and your BP gradually climbs as you get older. But there's still a lot you can do to regulate your BP, and thinking about what you eat is a vital part of this.
Watch your weight
Put down that greasy burger! Being overweight bumps up your blood pressure and stresses your heart. If you're overweight and have high blood pressure, simply shedding 5-10% of your weight can lower your blood pressure enough to reduce your heart attack risk by 20%.
Salt
Salt can raise your blood pressure to danger levels, and most of us eat too much of it: the average intake in the UK is 10-12g per day, roughly double the recommended maximum of 6g. Reducing your salt intake is one of the quickest ways to lower your BP. You can ditch the salt cellar, and stop sprinkling it all over your food. But watch out – around 75% of the salt in our diets sneaks in via processed foods.
You need to:
Cut down on salty foods like crisps, bacon, cheese and soy sauce.
Cut down on fast food and ready meals.
Check labels on foods like baked beans, tinned spaghetti, tomato ketchup, pizzas, soups, tinned vegetables, tinned beans and lentils, and even hot chocolate and breakfast cereals – some brands are much higher in salt than others.
Make as much of your food from scratch as you can.
Use herbs and spices to season your food instead of salt.
Saturated fat
Saturated fats raise the level of harmful cholesterol in your blood, furring up your arteries and making them less elastic. This makes it harder for your heart to pump blood around your body,
creating resistance so that your blood pressure rises.
Reduce your intake of sat-fat by:
Trimming fat from meat, and removing skin from poultry.
Choosing low-fat dairy products.
Using low-fat olive spread rather than butter .
Cutting down on processed foods (especially fast food, and processed meats such as sausages).
When you do buy processed foods, check the label for the saturated fat content.
Alcohol
The safe drinking limits are no more than 3-4 units of alcohol per day for men (2-3 for women). And even less than that can raise your blood pressure – probably just 2-3 units per day. Two units is a mere pint of standard-strength beer, or about a glass of wine. That Special Brew and pork scratchings combo is probably not a great idea, then.
Caffeine
Caffeine is no longer seen as a dietary evil – but it can raise your blood pressure. If your blood pressure is on the high side, stick to decaff, or at least curb your daily triple-Americano habit.
Good for blood pressure
Unsaturated fats
While saturated fats boost your blood pressure, their unsaturated counterparts can lower it, reducing your "bad" cholesterol levels and helping to keep your arteries fur-free. Your heart finds it easier to do its job, reducing your risk of heart attacks and strokes.
A moderate amount of unsaturated fats is healthy (just don't let your total fat intake creep too high, or the weight will creep on too). Nature's bounty of unsaturated fats includes olive oil, oily fish, nuts and seeds, and oils such as corn oil, safflower, and nut and seed oils. A fish oil supplement is a good idea, too.
Potassium
It's the sodium in salt that raises your blood pressure, and potassium works to counterbalance this harmful effect. You'll get enough of this mineral if you get munching on bananas, nuts, seeds, lentils, figs and green leafy vegetables.
If you make these changes to your diet, you may not be aware of your blood pressure going down, but you should feel better in other respects. Cutting out the fatty, salty junk, cooking from scratch, and filling up on low-fat protein, wholegrain carbs, healthy oils and plenty of fruit and veg, will give you more energy, boost your immunity, and help shift any excess flab. Result, all rou
My family has a history of high blood pressure. This has interested me into exploring how nutrition can help prevent it.
What follows, are my best tips to lower the risk.
The higher your blood pressure, the shorter your life expectancy. There's a reason that high blood pressure has the natty title, "silent killer", which is that it almost never shows symptoms, until – bang! – a heart attack or stroke. A quarter of the UK population has high blood pressure, and yet a third of these people don't even know it. So, getting your ticker checked out is a smart move to make - the figure you should be aiming for is 140/85mmHg.
Much of your blood pressure (BP) is beyond your control – your genes have a lot to answer for, and your BP gradually climbs as you get older. But there's still a lot you can do to regulate your BP, and thinking about what you eat is a vital part of this.
Watch your weight
Put down that greasy burger! Being overweight bumps up your blood pressure and stresses your heart. If you're overweight and have high blood pressure, simply shedding 5-10% of your weight can lower your blood pressure enough to reduce your heart attack risk by 20%.
Salt
Salt can raise your blood pressure to danger levels, and most of us eat too much of it: the average intake in the UK is 10-12g per day, roughly double the recommended maximum of 6g. Reducing your salt intake is one of the quickest ways to lower your BP. You can ditch the salt cellar, and stop sprinkling it all over your food. But watch out – around 75% of the salt in our diets sneaks in via processed foods.
You need to:
Cut down on salty foods like crisps, bacon, cheese and soy sauce.
Cut down on fast food and ready meals.
Check labels on foods like baked beans, tinned spaghetti, tomato ketchup, pizzas, soups, tinned vegetables, tinned beans and lentils, and even hot chocolate and breakfast cereals – some brands are much higher in salt than others.
Make as much of your food from scratch as you can.
Use herbs and spices to season your food instead of salt.
Saturated fat
Saturated fats raise the level of harmful cholesterol in your blood, furring up your arteries and making them less elastic. This makes it harder for your heart to pump blood around your body,
creating resistance so that your blood pressure rises.
Reduce your intake of sat-fat by:
Trimming fat from meat, and removing skin from poultry.
Choosing low-fat dairy products.
Using low-fat olive spread rather than butter .
Cutting down on processed foods (especially fast food, and processed meats such as sausages).
When you do buy processed foods, check the label for the saturated fat content.
Alcohol
The safe drinking limits are no more than 3-4 units of alcohol per day for men (2-3 for women). And even less than that can raise your blood pressure – probably just 2-3 units per day. Two units is a mere pint of standard-strength beer, or about a glass of wine. That Special Brew and pork scratchings combo is probably not a great idea, then.
Caffeine
Caffeine is no longer seen as a dietary evil – but it can raise your blood pressure. If your blood pressure is on the high side, stick to decaff, or at least curb your daily triple-Americano habit.
Good for blood pressure
Unsaturated fats
While saturated fats boost your blood pressure, their unsaturated counterparts can lower it, reducing your "bad" cholesterol levels and helping to keep your arteries fur-free. Your heart finds it easier to do its job, reducing your risk of heart attacks and strokes.
A moderate amount of unsaturated fats is healthy (just don't let your total fat intake creep too high, or the weight will creep on too). Nature's bounty of unsaturated fats includes olive oil, oily fish, nuts and seeds, and oils such as corn oil, safflower, and nut and seed oils. A fish oil supplement is a good idea, too.
Potassium
It's the sodium in salt that raises your blood pressure, and potassium works to counterbalance this harmful effect. You'll get enough of this mineral if you get munching on bananas, nuts, seeds, lentils, figs and green leafy vegetables.
If you make these changes to your diet, you may not be aware of your blood pressure going down, but you should feel better in other respects. Cutting out the fatty, salty junk, cooking from scratch, and filling up on low-fat protein, wholegrain carbs, healthy oils and plenty of fruit and veg, will give you more energy, boost your immunity, and help shift any excess flab. Result, all rou
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