What is in your Cereal?

We woke up late this morning so me and my tot settled for a quick to prepare breakfast.

Cereals. Well, this is not our usual breakfast. It is only today that we have eaten a bowl and to my surprise my kiddo liked it. 

So maybe I will include this to her breakfast list during schooldays. 

Cereal Nutrition:

When you're choosing a breakfast cereal, be sure you check out the serving size. Some serving sizes are as little as half a cup, so accidentally gulping down a double portion can really throw your nutritional calculations for a loop! Some of the best low-calorie cereals include: Wheaties (106 calories), Honey Nut Cheerios (112 calories), Kashi Mighty Bites (120 calories/1 cup serving), Kashi Organic Promise Strawberry Fields (120 calories), Natures Promise Honey Whole Grain Cereal (147 calories), Kelloggs All Bran Yogurt Bites (150 calories), Post Honey Nut Shredded Wheat (160 calories), Honey Bunches of Oats with Strawberries (160 calories), Special K Fruit & Yogurt (160 calories), Yogurt Burst Cheerios (160 calories) and Kashi Go Lean Crunch (190 calories). For the best results, measure out your serving with a measuring cup scoop. Remember to have that with half a cup of low-fat or skim milk, which has half the calories of whole milk!

Think Whole Grain

According to the Mayo Clinic, "Whole grains haven't had their bran and germ removed by milling, making them good sources of fiber... Among many health benefits, high-fiber foods also tend to make you feel full longer." The FDA says fiber plays an important role in preventing diabetes, obesity, cancer, heart disease, hypertension and digestive disorders. After all, it's fiber that pushes food through our digestive systems, absorbs water and makes ridding the body of waste much easier. When looking for a healthy breakfast cereal, "Consumers should aim to select cereals that are high in fiber, ones that are made with whole grains," explains Sandra Affenito, associate nutrition professor at Saint Joseph College. "Americans of all ages do not consume the recommended fiber intake."

By contrast, refined cereals--even with their added vitamins and minerals--don't provide as many nutrients as whole grains, Mayo Clinic experts add. On average, a refined cereal strips away 66% of the cereal's fiber, 62% of the folate, 92% of the selenium and 99% of the phytochemicals essential for healthy living. You'll want to avoid refined grain cereals like Apple Jacks,Cap'n Crunch, Quaker Chex, Cocoa Puffs, Cookie Crisp, Crispix, Corn Flakes, Frosted Flakes, Honey Bunches of Oats, Kix, Lucky, Rice Krispies and Special K.

So which cereals are our fiber winners? Bran Buds leads the pack with 36 grams of fiber, which is almost your daily recommendation. You can also look for: All-Bran Plus Fiber (31 grams), Fiber One (28.5 grams), Grape Nuts (11 grams), Raisin Bran (8 grams), Kashi Go Lean Crunch (8 grams), Original Post Spoon Size Shredded Wheat (6 grams), Trader Joe's Frosted Vanilla Shredded Bite Size Wheats (5 grams) and Trader Joe's Soy and Flax Clusters (5 grams). Generally, any cereal with 5 or more grams of fiber is considered a good bet.

Look for Low Sugar

It's easy to overdose on sugar, experts warn, since we have so many other sources of it in our daily diets. Generally, your cereal should not contain more than 25% of its calories from sugar. To calculate this, multiply the grams of sugar per serving by 4 (because there are 4 calories per gram of sugar). Next, divide this number (calories from sugar) by the total number of calories per serving.Then multiply this number by 100 to find the percentage of calories from sugar. According to Consumer Reports and MSNBC, 11 popular cereals have more than 40% of their calories from sugar, including Post Golden Crisp, Kelloggs Honey Smacks and Raisin Bran. With this much sugar, you may as well eat a doughnut for breakfast!

Good low-sugar cereals include: Mighty Bites Honey Crunch Cereal by Kashi, Frosted Vanilla Shredded Bite Size Wheats by Trader Joe's, Honey Nut Cheerios, Fiber One Honey Clusters, Kashi Go Lean, Frosted Mini-Wheats, Wheaties, Quaker Oatmeal Squares, Honey Nut Shredded Wheat, Wheat Chex, Post Bran Flakes and hot oatmeal. eHow.com

Purple Yam

Sweet Potato or Yam is a tuberous crop with scientific name Ipomoea Batatas. Its plant is a creeper with heart shaped or lobed leaves. The tubers color vary from purple or red to pale yellow or white, depending upon the variety, soil type, climate and minerals.

The red variety has drier and harder flesh while the white or the yellow type has more juicy flesh. The red variety has a characteristic aroma which becomes more prominent on boiling. The more reddish or orange the color of the flesh of the sweet potatoes, the stronger is this aroma. Perhaps this is due presence of beta carotene whose concentration also increases with the color.

• Immunity: Being very rich in beta carotene, which is a major anti oxidant, apart from vitamin-C and B-complex, iron andphosphorus present in them, sweet potatoes are excellent immunity boosters.
• Inflammation: Like the common potato,sweet potato also has anti inflammatory properties, although it does not belong to the family of common potato. This is primarily due to presence of beta-carotene, vitamin-C andmagnesium. It is equally effective in curing internal and external inflammations.
• Asthma: The sweet potato is effective in curing congestion of nose, bronchi and lungs, thereby giving relief in asthma. Its typical aroma helps in this.
• Bronchitis: The concentration of vitamin-C, iron and other nutrients help curing bronchitis. The sweet potatoes are believed to be capable of warming up the body (may be due to the sweetness and other nutrients). This property also is beneficial in bronchitis, apart from its property to ease congestion.
• Arthritis: Beta-carotene, magnesium, zincand vitamin-B complex, among others, make sweet potato a helping hand to cure arthritis. The water in which the sweet potatoes are boiled can be applied externally on joints too to ease pain in arthritis.
• Digestion: The fiber content of sweet potatoes is higher than that of common potatoes and it tastes good too. When these two factors are combined with other minerals like magnesium present in sweet potatoes, it makes an excellent facilitator for digestion. Sweet potatoes are easy to digest too, since they mainly contain starch. They are soothing for the stomach and intestines too.
• Cancer: Beta-carotene, the champion anti oxidant and anti carcinogen, the pigments responsible for the color of the peel of the sweet potatoes and vitamin-C, are very beneficial for curing many types of cancer, mainly those of colon, intestines, prostrate, kidneys and other internal organs.
• Water Balance: The fiber or roughage present in sweet potatoes helps retain water. This maintains water balance in the body.
• Stomach Ulcers: Sweet potato has a soothing effect on the stomach and intestines. The vitamins (B-complex and C), beta carotene, potassium and calcium are very effective in curing stomach ulcers. Moreover, the roughage in sweet potatoes prevents constipation and resultant acid formation, thereby reducing the chance of ulcers. The anti inflammatory and soothing properties of sweet potatoes also reduce the pain and inflammation of the ulcers.
• Diabetes: Contrary to the popular belief, the sweet potatoes are beneficial for diabetics. Amazingly, they are very effective in regulating blood sugar lever by helping proper secretion and function of insulin. Of course, that does not mean that diabetics should eat them indiscriminately. The idea is that they can replace theirrice or carbohydrate intake with sweet potatoes.
• Weight Gain: This is easily understood. The sweet potatoes are sweet as well as contain very good amount of complex starch, apart from healthy vitamins, minerals and some proteins too. Moreover, they are very easy to digest. Thus they provide a lot of energy and are excellent bulk builders. Those suffering from inferiority complex due to their bones visibly sticking out of their skin, will welcome this news, without having any risk any side effect, which most of the synthetic bulk building dietary supplements run.
• Other Benefits: They are effective in quitting addictions like smoking, drinking and taking certain narcotics. They are good for the health of arteries and veins, as they protect their walls against hardening. The high concentration of beta carotene (an alternative of vitamin-A) and phosphorus are excellent for ocular and cardiac health.

Cucumber

This is my snack for three consecutive days now... I bought this last time I went to the market. I sliced and let it swam on sweet and spicy vinegar...

 

The cucumber is a type of melon and comes from the same family as watermelon, zucchini and other squash.  It is cylindrical in shape with lengths of approximately 6 to 9 inches.  Its skin is very similar to watermelon, ranges from green to white.  Inside, the flesh is pale green and very juicy. 
The cucumber is a tropical plant but is also easily available in most part of the world.  However, in some cultures, cucumber is more often used to make pickles, of which most of its nutrients would have been lost.

Nutritional BenefitsCucumber has an impressive amount of water (about 96%) that is naturally distilled, which makes it superior to ordinary water.  Its skin contains a high percentage of vitamin A, so should not be peeled off.The cucumber contains alkaline-forming minerals and is an excellent source of vitamin C and A (anti-oxidants), folate, manganese, molybdenum, potassium, silica, sulfur, and lesser amounts of vitamin B complex, sodium, calcium, phosphorus and chlorine. 

You have seen beauty practitioners use slices of cucumber on their eyes.  It is found that the caffeic acid in this vegetable helps to prevent water retention and when applied topically, helps reduce puffy and swollen eyes. 

Health BenefitsMany people are ignorant of the immense health benefits of cucumber and would avoid eating cucumber where possible.  Fresh cucumber may taste "bland" to some but its thirst-quenching and cooling properties are refreshing. It acts as an anti-oxidant when taken together with fried and barbequed foods. I like to mix cucumber juice with carrot or orange juices.  Here's a list of health benefits of cool cucumber:Acidity: The alkalinity of the minerals in cucumber juice effectively helps in regulating the body's blood pH, neutralizing acidity.  The juice is also soothing for the treatment of gastric and duodenal ulcers.Blood pressure:  Like celery, this colorless drink can help regulate blood pressure because of its minerals and traces of sodium.Connective tissues, building:  The excellent source of silica contributes to the proper construction of connective tissues in our body as in the bones, muscles, cartilage, ligaments and tendons.Cooling: During dry and hot weather, drink a glass of cucumber + celery juice. It wonderfully helps to normalize body temperature.Diuretic:  Cucumber juice is diuretic, encouraging waste removal through urination.  This also helps in the dissolution of kidney stones.Fever:  The temperature regulating properties in cucumber juice makes it a suitable drink when you have a fever.Inflammation:  The Chinese think that cucumbers are too "cooling" and not suitable for people with rheumatism.  But we know now that cucumber can help counter uric acids that are causing inflammation in joints.  When cucumber is taken it does its cleaning work at the joints, thus stirring up pain as it eliminates the uric acid.  This means it also help other inflamed conditions like arthritis, asthma, and gout.Hair growth:  The silicon and sulfur content in cucumber juice makes it especially helpful in promoting hair growth.  Drink it mixed with carrot, lettuce or spinach juice.

Puffy eyes:  Some people wake up in the morning with puffy eyes, probably due to too much water retention in the body (or having cried to sleep).  To reduce the puffiness, lie down and put two slices of cucumber on the eyes for a good ten minutes.

Skin conditions:  The high amount of vitamin C and anti-oxidants in cucumber makes it an important ingredient in many beauty creams for treating eczema, psoriasis, acne, etc.Sunburn:  When there is a sunburn, make cucumber juice and rub it on the affected area for a cooling and healing effect.

Water retention:  It supplies the necessary electrolytes and restores hydration of the body cells, thus reducing water retention. 

Consumption TipsChoose cucumbers that are dark green in color and firm to the touch.  Avoid those that are yellowish or are wrinkled at either ends.  Thinner cucumbers have fewer seeds than those that are thicker.Store cucumbers in the fridge to retain its freshness.  Cut cucumbers should be kept wrapped up or in an air-tight container and kept in the fridge.  Consume within a day or two.
Caution

Where possible, buy organic as cucumbers may be waxed or have pesticides.  If non-organic, wash cucumber under cold running water and scrub gently with a vegetable brush.  It might help also to soak it for 5-10 minutes with 1-2 tablespoon apple cider vinegar.  http://www.juicing-for-health.com

Oh my Orange

I rarely eat fruits.
I remember when I was pregnant, there was no specific time I binged or craved for fruits.
I don't know why,and up to now it remain that way.

I guess that's one thing my tot got from me.
She seldom eat fruits too, especially oranges.

But thanks for bottled oranges like Minute Made Pulp Orange Juice (if I say it right but correct if I'm wrong please) and the one from Sunkist too, at least she has vitamin C intake but not as high and as good as pure orange juice.

If she could just learn to love fruits, what a more healthier kid she would become.

Orange Juice Facts:

100% orange juice provides a variety of vitamins and minerals and is fat free, saturated fat free, sodium free, cholesterol free and free from added sugars.

Because orange juice is healthy and naturally sweet without any added sugars, it is one of the most popular beverages around. Parents may be concerned that including 100 percent fruit juice in their child’s diet may have negative impacts on body weight. However, the majority of evidence in a comprehensive review of studies regarding 100 percent fruit juice intake and increased weight in children does not support such an association.² In fact, this review suggests that consuming 100 percent fruit juice in moderate amounts “may be an important strategy to help children meet the current recommendations for fruit.”

The American Academy of Pediatrics’ guidelines include moderate intakes of 100 percent fruit juice (i.e., 4-6 ounces per day for children age 1-6 years and 8-12 ounces per day for older children³). Fruit juice can help children get the nutrients they need and help meet fruit intake recommendations.

Following are facts about a few of the important nutrients that make orange juice one of the most naturally healthy beverages around:

Vitamin C is one of the most important antioxidants and it helps support a healthy immune system. Vitamin C may help neutralize free radicals that can damage cells and tissues and lead to disease. One 8-ounce glass of 100% Florida orange juice provides at least 100 percent of the Daily Value.

Potassium plays an important role in muscle function and may help reduce the risk of high blood pressure and stroke.  One 8-ounce glass of 100 % orange juice provides 14 percent of the Daily Value for potassium.  

Folate (Folic Acid) is essential for cell division and healthy red blood cells.  Adequate folic acid consumption during a woman’s childbearing years is strongly associated with reducing the risk of having a baby with birth defects of the brain and spinal cord, known as "neural tube defects." Folate may help lower homocysteine levels in the blood that may contribute to inflammation that has been associated with cognitive impairment.  An 8-ounce glass of 100% Florida orange juice provides about 11 percent of the Daily Value for folate. 

Calcium (in fortified orange juice) is a key building block for strong, healthy bones and diets rich in calcium may also help support healthy blood pressure and promote cardio-vascular health. Eight ounces of calcium-fortified orange juice is an excellent non-dairy source of calcium, providing at least 35 percent of the Daily Value.  

Vitamin B6 helps the body process energy from the food we eat and is needed for the production of new cells, including healthy red blood cells. An 8-ounce glass of 100% Florida orange juice provides 7 percent of the Daily Value for vitamin B6. 

Thiamin is associated with the action of many enzyme systems, the conversion of food into energy and the production/repair of DNA. An 8-ounce glass of orange juice provides 18 percent of the Daily Value for thiamin.

 http://orangejuicefacts.com/

Do you love Carrots?

Do you love carrots more than rabbits do?

If yes, then congratulations!

Why?

Read on...

• Prevent heart diseases: In a study meant to reveal therapeutic value of carrots researchers at the Wolfson Gastrointestinal Laboratory in Edinburgh, Scotland revealed that cholesterol level reduces by 11 percent if seven ounces of raw carrots a day is taken for thee weeks. High cholesterol is a major factor for heart disease. Since regular consumption of carrots reduces cholesterol level it is good to prevent heart related problems. A group of Swedish scientists discovered that root vegetables can reduce the chances of having a heart attack. A study conducted at the Mario Negri Institute of Pharmacological Research in Italy found that those who ate more carrots had one third the risk of heart attack as compared with those who ate fewer carrots.
• Prevent cancer: Beta-carotene consumption has been linked to reduced risk of several cancers, notably lung cancer. British researchers discovered that increasing beta-carotene consumption from 1.7 to 2.7 milligrams a day reduced lung cancer risk more than 40 percent. The average carrot contains about three milligrams of Beta-carotene. In a study, researchers found that eating fiber rich carrots reduce the risk of colon cancer by as much as 24 percent. Another study shows that women who ate raw carrots were five to eight times less likely to develop breast cancer than women who did not eat carrots.
• Macular degeneration: This is a common eye disease of elderly. It impairs the macula. Researches found that people who ate the most Beta-carotene had a forty percent lower risk of macular degeneration compared with those who consumed the least.
• Improves eyesight: Deficiency of vitamin A can cause some difficulty seeing in dim light. Since carrot is rich in vitamin A it is good for improving eyesight.
• Stroke: A carrot a day reduces stroke risk by 68 percent. Many studies have strengthened the “carrot effect” on brain. Studies conducted on stroke patients revealed that those with highest levels of Beta carotene have the best survival rate.
• Diabetes: Carrot is good for blood sugar regulation because of the presence of carotenoids in carrot. Carotenoids inversely affect insulin resistance and thus lower blood sugar.

Carrots have antiseptic qualities and therefore, can be used as laxative, vermicide and as remedy for liver conditions. Carrot oil is good for dry skin. It makes the skin softer, smoother and firmer. Carrot juice improves stomach and gastrointestinal health. www.organicfacts.net

It was one of the veggies I looted last time I went to Baguio City.

More to come... 

Health Benefits of Broccoli

Broccoli is one of the few veggies I love. I love it best when cooked with beef- beef broccoli. Don't  you love it too?

My tot also eat broccoli  just recently, because she is like me- not into veggies much. But I'm glad she is starting to like few veggies now unlike before she never eat any except sayote.

Broccoli provides a great assortment of health benefits, as it is full of vitamins, antioxidants, chromium, anti-viral and anti-ulcer components. Broccoli contains a wealth of the vitamins A, B6, B12, C, K and E. It's also a good source of calcium, iron, zinc, fiber, folate, protein, potassium, magnesium, Omega 3 fatty acids, water and tryptophan.

1. Features

   • Broccoli is a cruciferous vegetable and contains phytochemicals called indoles and isothiocyanates that can boost the activity of enzymes in the body that suppress cancer-causing agents.

   Effects

   • The vitamins and amino acids in broccoli make it an effective detoxifier that assists the body in ridding itself of toxins and free radicals--cleansing the blood and helping it eliminate the harms such toxins can cause.

   Types

   • The calcium, folic acid, iron, proteins, anti-oxidants, detoxifiers, phosphorus and other vitamins in broccoli provide ideal nutrition for women who are pregnant, helping them maintain regular tissue growth.

   Significance

   • Broccoli is rich in cholesterol-reducing fiber, chromium and potassium, which can help control blood sugar and blood pressure in addition to decreasing blood cholesterol levels.

   Prevention/Solution

   • The vitamins and minerals in broccoli act as strengtheners for a person's immune system and defend the body from different types of infections.

   Potential

   • The health benefits of broccoli have been associated with the prevention and restriction of medical conditions such as arthritis, osteoporosis, vitamin deficiencies, diabetes, heart conditions, cancers and Alzheimer's disease.

   Considerations

   • Although broccoli can be prepared and cooked in various ways, steaming it or having it raw is the best way to eat broccoli because the nutrients are preserved at their highest content. www.ehow.com

There are so many reasons to love it even more, huh?