Raw vs. cooked – which veggies?

Source : fitnea.com

Have you always wondered how to prepare vegetables in order to maximize their nutritional content? There’s no easy answer, since some produce is most nutritious cooked, while other kinds do not need heat to bring out the best in them. Here is how to get the most from the farmers’ picks.

Onions

Just slice and eat them raw. You get less of the phytonutrient allicin, a hunger busting ingredient when you cook onions. On the other hand, they contain a flavonoid known as quercetin. It has anti inflammatory properties. Total amount of flavonoids can be increased by cooking. Yellow and red onions have more flavonoids than white ones. Sauté or bake onions for five minutes; any longer and the onion will begin to lose nutrients.

Broccoli

Eat it raw. Heating deactivates myrosinase, an enzyme that helps cleanse your liver of carcinogens. Broccoli or other cruciferous veggies, such as cabbage, cauliflower, kale and Brussels sprouts are good examples of vegetables which should be eaten both cooked and raw. Raw broccoli contains an enzyme called myrosinase which breaks down into sulforaphane, a compound helping to prevent cancer and stomach ulcers. Cooking damages myrosinase. On the other hand, cooking forms the compound indole in cruciferous veggies. It is a phytonutrient that fights precancerous cells before they turn malignant.

Beets

Eat them raw. Beets lose more than 30 percent of their foliate while cooking. Eating them raw will store this brain compound.

Mushrooms

Eat them cooked. Whether you heat, sauté, boil, roast or grill them, more muscle-building potassium will be brought out.

Red peppers

Eat them raw. Their vitamin C breaks down while roasting, frying, or grilling above 370 degrees. Red peppers are high in vitamin C that is nutrient soluble in water. By boiling or cooking red peppers, the vitamins dissolve in the water. It is best to eat red peppers raw.

Spinach

Eat it cooked. Have spinach cooked and you will absorb more iron, calcium and magnesium. Though raw spinach is still good, cooking makes it easier for your body to absorb the calcium it contains. Calcium is essential for teeth and bone strength, so make sure you get the most out of the spinach. Steam your spinach rather than boiling it to avoid losing nutrients.

Tomatoes

Eat them cooked. Are you surprised? When you eat cooked tomatoes, your body absorbs more cancer fighting lycopene. Tomatoes contain lycopene, an antioxidant linked to the prevention of cancer and other chronic diseases. Researchers have found that lycopene molecules change tomatoes’ shape, which makes them more usable by the body. The amount of lycopene in tomatoes is higher and it is better absorbed by the body after cooking with a little oil, and particularly processing, rather than eaten fresh or raw.

Carrots

Raw carrots supply polyphenols, chemicals with antioxidant properties thought to reduce the risk of cancer and heart disease. Boiling carrots destroys all the polyphenols as well as cooking, which breaks down the vitamin C found in carrots. This vitamin is easily degraded when exposed to heat. It is said that cooked carrots supply more of the antioxidant ß-carotene than raw ones. Your body converts this antioxidant to vitamin A.

Garlic

Cooking makes the herb garlic less potent because heat reduces the amount of healthy allicin, so it is best to add your garlic just before you finish cooking rather than at the start. Garlic contains chemicals that relax your blood vessels, helping to protect you from heart attack. Cooking garlic reduces the amount of these vital chemicals, so it is better to enjoy garlic raw.

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5 Healthy Alternatives To Eating Fast Food

Source : Fitnea

If you are grossed out enough to say goodbye to fast food all together, here are several still quick, but much healthier alternatives.

Supermarket smorgasbord

Grocery stores are generally in the same area as fast food joints. So rather than staying into a drive-through, go into the supermarket and stroll through the express line. Most chains have got sections with prepared food, where you can find ready to eat options such as chilled veggie salads and grilled salmon. Other healthy items that do not require preparing include hummus and baby carrots, nuts and mini bananas.

Fast casual

Concept of fast casual is having fresh food faster and establishments that fit the bill are popping up all over. Many of the restaurants serve up freshly prepared meals, like they are made in house, with ingredients which read like a recipe from a healthy cookbook. For instance, the chicken is made from hormone and antibiotic free chicken, rice bran oil, water, cumin, chipotle chili, garlic, black pepper, oregano and salt, some cities even use soybean oil. To be sure of what you are buying, go online, read ingredient lists and always check out the nutrition facts. One of the favorite options to go to is a chipotle salad, made with lettuce, black beans, fajita vegetables, guacamole and mild salsa. Too satisfying and about as clean and quick as it gets.

Pack a meal

If you tend to be stuck with lesser of different evil options, try an insulated lunch sack and toss in a meal you can whip up in a jiffy. For instance, in a sealable container, combine a few handfuls of vegetables such as chopped red onion, grape tomatoes, baby spinach leaves, sliced mushrooms and a small scoop each of chickpeas and quinoa. Drizzle with balsamic vinegar and a little extra virgin olive oil, sprinkle with Italian herb seasoning, close the lid, shake for 5 minutes and toss it in the bag.

Whipped up options

Smoothies are not just for morning. Preparing one and taking it with you can be a great way to avoid processed alternatives. For the best balance of nutrition and for staying satisfied and full, include a combination of good carbohydrates, healthy fat and lean protein. Reach for a handful of leafy greens and frozen fruit; organic skim or almond milk and a protein powder based on plant such as a dollop of almond butter, pea protein and a small scoop of old fashioned rolled oats. To add aroma, flavor and some extra dose of antioxidants, modify your smoothie with spices, like ginger or cinnamon. For better option, make a few smoothies at a time, put them in the fridge, and then transfer out of the fridge to thaw a bit before you head out the door.

Make ahead re-heats

Many people have time for cooking on weekends, but not so much during the busy week. To resist the temptation to buy fast food or order take out through the week, it is recommended to make homemade frozen dinners, which can be reheated when needed, from chili or soup to stuffed peppers. Simple stews are e more great option. For a single serving, sauté some cups of vegetables in a little virgin olive oil, along with herbs and minced garlic. Add low sodium organic veggie broth, bring to a quick boil, and then reduce to a simmer. Add a small scoop of a healthy starch such as cubed baked sweet potato or wild rice and a cooked lean protein, such as cubed chicken breast, lentils, or extra lean ground turkey. Put into a free freezable container and your future meal will be ready in almost no minutes.

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7 Reasons You Should Start Drinking Lemon Water

Source : Fitnea

Reasons to drink lemon water
People tend to reach for the warm beverages in the morning like tea and coffee, but try and start your day with some warm lemon water. The water does not have to be always warm, but it should be purified. Simply use a half fresh lemon per large glass of water or even to taste and sip through the day. On a simple level, fresh lemons take plain old water up a notch. Here are some health benefits of drinking lemon water that elevates drinking it for reasons beyond just taste.

Support immune function
Lemons are high in antioxidant vitamin C, popular for its supportive role in healthy immune function which can reduce the risk of respiratory infection. Ascorbic acid the same as vitamin C found in lemons has anti inflammatory effects and is used as complementary support for asthma or other respiratory symptoms. Lemons also contain saponins that show antimicrobial properties and might help keep flu and cold at bay. Last but not least, ascorbic acid triggers iron absorption in the body; iron plays an important role in immune function.

Alkalize the body
Although the taste of a lemon may make them seem acidic, lemons are in fact one of the most alkalizing foods for your body. Lemons contain both ascorbic and citric acids- weak ones easily metabolized from the body allowing the mineral content of lemons to help alkalize your blood.

Aid digestion
Citrus flavonols are considered to be responsible for lemon’s traditional use as a digestive tonic. Thought to purify and stimulate the liver, lemon juice is traditionally known to support digestive hydrochloric acid in the stomach further aiding digestion. Vitamin C including has been associated with reduced risk of peptic ulcers caused by the bacteria Helicobacter pylori.

Clear skin
Vitamin C and all antioxidants in lemons combat free radical damage. Free radical damage is especially caused by UV exposure or environmental toxins. Free radicals are responsible for most symptoms of aging. Intake of antioxidants can help offset this damage, minimizing wrinkles. Furthermore, lemon juice can be applied topically to age spots and scars in order to reduce their appearance. Traditionally used as a stimulant of liver function, lemon water is also known to help purge toxins from the blood, helping to keep skin without blemishes.

Promote healing
Ascorbic acid known as vitamin C, found in lemons, promotes wound healing and is an essential nutrient in the maintenance of healthy connective tissue, bones and cartilage. As noted above, vitamin C also has anti inflammatory effects. To sum up, vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury.

Provides hydration
Starting every morning with one glass of warm water and lemon is used to stimulate digestion for the whole day and clear your body of any toxins that might have settled in your digestive tract for
the night.

Gives you an energy boost
Lemon juice provides your body with energy as it enters your digestive tract and it helps reduce anxiety and depression as well. Even the scent of lemon may have a calming effect on the nervous system

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