Sunday, May 31, 2015

Tea


Tea is one of the most widely consumed beverages in the world. Tea leaves are rich in phytochemicals and antioxidants.

Phytochemicals are non-essential compounds found in plants that are believed to promote good health and reduce the risks of heart disease, cancer, and other health concerns.

Antioxidants are compounds that protect other compounds from oxygen. An antioxidant will prevent the damage of oxygen by itself reacting with oxygen in the body.
Tea contains about half the amount of the caffeine found in coffee and has many health benefits such as lowering the risk of cardiovascular disease, lowering the risk of cancer, and lowering the risk of neurodegenerative diseases.
Tea lowers the risk of cardiovascular disease by reducing inflammation, decreasing total cholesterol, decreasing LDL-cholesterol, protecting against blood clot formation, and decreasing blood pressure.

Tea lowers the risk of cancer by inhibiting carcinogenesis and by suppressing the formation of carcinogenic substances. Tea also increases the effectiveness of several chemotherapeutic agents.

Tea protects against deterioration of brain function. Tea also decreases the plaque formation associated with Alzheimer's disease and raises dopamine levels to prevent Parkinson's disease.
The production method of tea leaves determines whether it will be green, black, or oolong. Green tea is produced by steaming fresh leaves at high temperatures and then a series of drying and rolling steps, which results in a chemical composition that is very similar to the fresh leaves. Black tea is produced by fermentation. Oolong tea is produced by solar withering the leaves and partial fermentation. 

Drinking tea has many benefits but opt for unsweet tea, you can always add an artificial sweetener to fit your taste!




Posted by at No comments:
Labels: , , , , , , , , ,

Saturday, May 30, 2015

Green Smoothies


Spinach is one of my favorite vegetables because of all the nutrients it contains. Vitamin A, folate, vitamin B6, vitamin K, magnesium, iron, zinc, and potassium are some of the nutrients in spinach. Spinach can be sautéed and added to quiche or the raw leaves can be added to a smoothie to make it “green”.

When I make green smoothies I avoid using juice as the liquid. I prefer almond milk with extra protein. Green smoothies are not meant to be used for detoxing or juicing. They are a sweet, healthy, green treat.
My favorite green smoothie recipe is as follows:
Strawberry Banana Smoothie
Ingredients:
  • 1 cup almond milk
  • 1 container banana greek yogurt
  • 1 banana
  • 1 cup strawberries (about 8)
  • 2 cups spinach

Directions:
  1. Blend all ingredients together in a high speed blender. Enjoy!

 
Why I like this recipe:

  • It contains 2 servings of dairy or dairy equivalent, 2 servings of vegetables, and 3 servings of fruit.
  • It is a convenient way to get nutrients

Samantha's Notes:
  • I use So Delicious Unsweetened Almond Milk + Protein
 
Nutrition facts:
(1 serving)
  • Calories- 267
  • Fat (g)- 2.7
  • Carbs (g)- 46.9
  • Sugar (g)- 28.1
  • Protein (g)- 20.7



 
Posted by at No comments:
Labels: , ,

Friday, May 29, 2015

Vitamin B6



Pyridoxine, also known as vitamin B6, is important for protein and fat metabolism, the formation of antibodies and red blood cells, and it helps convert tryptophan to niacin.

Vitamin B6 deficiency symptoms include nervous system disorders, skin rash, muscle weakness, anemia, convulsions, and kidney stones. Low levels of vitamin B6 can weaken immune response and increase the risk of heart disease. Vitamin B6 is found in foods such as baked potatoes, bananas, salmon, chicken breasts, and dried figs.
It is recommended that adults aged 19-50 get 1.3 mg of vitamin B6 each day. Vitamin B6 toxicity symptoms include depression, fatigue, irritability, headaches, numbness, damage to nerves, and difficulty walking.
Baked potato (1)- 0.70 mg
Banana (1)- 0.66 mg
Salmon (3.5 oz)- 0.65 mg
Chicken breast (3.5 oz)- 0.51 mg
Figs, dried (10)- 0.42 mg
Pork chop (3 oz)- 0.35 mg
Cantaloupe (½)- 0.31 mg
Tuna (3 oz)- 0.30 mg


Posted by at No comments:
Labels: , , , , , , , ,

Thursday, May 28, 2015

Longhorn Steakhouse


Longhorn Steakhouse
Prime-time Beverages:
1- Sunset Cosmo
160 calories, 0 mg sodium
Margaritas:
1- Skinny Triple Citrus
110 calories, 0 mg sodium
2- Watermelon
240 calories, 0 mg sodium
3- Frozen Raspberry
250 calories, 0 mg sodium
Cocktails:
1- Green Apple Martini
160 calories, 0 mg sodium, 11 g carbs
2- Strawberry Daiquiri
200 calories, 0 mg sodium
Non-alcoholic:
1- Raspberry Iced Tea
50 calories
2- White Peach Iced Tea
50 calories
3- Blackberry Iced Tea
60 calories
Bold bites:
1- Spicy Chicken Bites + Sweet Chili Ginger Sauce
510 calories, 930 mg sodium, 37 g carbs
2- Crispy Jalapeño Shooters
390 calories, 990 mg sodium, 23 g carbs
3- Sweet Corn Fritters + Red Chili Ranch Sauce
470 calories, 1100 mg sodium, 43 g carbs
Sharable Starters:
1- Grilled White Cheddar Stuffed Mushrooms
610 calories, 12 g carbs
2- Firecracker Chicken Wraps + Avocado Lime Sauce
960 calories
3- Crab & Artichoke Dip with Flatbread
790 calories, 16 g carbs
4- Parmesan Crusted Asparagus + Red Chili Ranch Sauce
800 calories, 1660 mg sodium
Soup:
1- Shrimp & Lobster Chowder (cup)
190 calories, 570 mg sodium
2- French Onion Soup (cup)
170 calories, 12 g carbs
Side Salads:
1- Mixed Green Salad
100 calories, 170 mg sodium, 12 g carbs
2- Strawberry Pecan Salad with Dressing
190 calories
Steakhouse Salads:
1- Grilled Salmon Salad (Mixed Greens)
530 calories, 710 mg sodium, 23 g carbs
2- Farm Fresh Field Greens
A. With Sirloin: 460 calories, 860 mg sodium
B. With Chicken: 410 calories, 970 mg sodium
Lunch Combos:
1- Half Grilled Chicken & Strawberry Salad with Dressing
280 calories, 580 mg sodium
2- Shrimp & Lobster Chowder
250 calories, 760 mg sodium
3- Third-pound Steakhouse Burger
690 calories, 690 mg sodium
4- Half Shaved Prime Rib Sandwich
450 calories, 23 g carbs
Steakhouse Sandwiches:
1- Plain Grilled Chicken with Lettuce & Tomato
720 calories, 980 mg sodium
2- Rocky Top Chicken Sandwiches
710 calories
3- Grilled Tilapia Sandwich
680 calories
4- Blackened Tilapia Sandwich
730 calories
Half-Pound Steak Burgers:
1- Steakhouse Burger + Cheese
790 calories, 720 mg sodium
Longhorn Favorites:
1- Spinach Feta Chicken
220 calories, 5 g carbs
2- Longhorn Salmon
300 calories, 310 mg sodium, 2 g carbs
3- Redrock Grilled Shrimp + Garlic Butter
270 calories, 1090 mg sodium, 3 g carbs
Light & Flavorful:
1- Rosemary Cabernet Filet
370 calories, 510 mg sodium, 9 g carbs
2- Balsamic-Raspberry Seared Chicken
540 calories, 58 g protein
Legendary Steaks:
1- Renegade Sirloin (6 oz)
320 calories, 530 mg sodium
2- Prime Rib (8 oz)
520 calories, 300 mg sodium
3- Flo's Filet (6 oz)
370 calories, 340 mg sodium
Chef's Showcase:
1- Grilled Lamb Chops
640 calories
Great Steak Additions:
1- Sautéed Mushrooms
120 calories, 125 mg sodium
2- Bleu Cheese Crusted Topping
180 calories
3- Grilled Shrimp
80 calories

Seafood:
1- Longhorn Salmon (7 oz)
300 calories, 310 mg sodium
Chicken:
1- Spinach Feta Chicken
360 calories
2- Napa Grilled Chicken
530 calories
3- Hand-Breaded Chicken Tenders (Lighter Portion)
420 calories, 680 mg sodium
4- Parmesan Crusted Chicken (Lighter Portion)
540 calories
Ribs & Chops:
1- Baby Back Ribs (Half Rack)
620 calories
2- Cowboy Pork Chops
400 calories
Steakhouse Sides:
1- Fresh Steamed Asparagus
90 calories, 10 mg sodium, 6 g carbs
2- Fresh Steamed Broccoli
90 calories, 125 mg sodium, 7 g carbs
3- Fresh Green Beans
30 calories, 220 mg sodium, 6 g carbs
4- Mixed Green Side Salad
100 calories, 170 mg sodium
5- Strawberry Pecan Salad with Dressing
190 calories, 300 mg sodium
6- Sweet Potato with Cinnamon Sugar & Butter
380 calories, 170 mg sodium
Dressings:
1- Honey Mustard
260 calories, 210 mg sodium
2- Light Ranch
60 calories
3- Raspberry Vinaigrette
60 calories, 220 mg sodium
Desserts:
1- Key Lime Pie
690 calories, 330 mg sodium
2- Bourbon Pecan Pie
880 calories





Posted by at No comments:
Labels: , , , ,

Wednesday, May 27, 2015

Clean Eating


Clean eating is a relatively new fad that convinces dieters that their food is somehow unclean. Clean eating involves avoiding artificial sweeteners, food dyes, farmed fish, cheap food, and conventional food.

Artificial sweeteners often get a bad reputation because of the claim that they cause cancer. This claim is false. The research that was done on laboratory rats showed that they developed bladder cancer after consumption of saccharin, the sweetener in Sweet'N Low. The doses the rats consumed were the equivalent to 850 cans of soda per day. So unless you consume more than 35 sodas per hour each and every day, it is safe to say that you should have no worries about developing cancer from artificial sweeteners. If you are concerned about cancer, consider quitting smoking if you are a smoker and getting to a healthy weight if you are overweight or obese.
Food additives, such as food dyes, are allowed only in amounts that allow a large margin of safety. There is little to no risk of developing any type of disorder from consumption of food additives that are listed on the GRAS (Generally Recognized As Safe) list.

Organic verses conventional seems to be a very tireless debate. Pesticides are regulated and require a margin of safety just like food additives. People who purchase and consume conventional fruits and vegetables should not feel guilty for doing so. Organic food is more expensive and I would never recommend to someone on a tight budget to only buy organic. My concern lies with the fact that most people lack fruits and vegetables in their diet, not whether their food is organic or not.
Clean eating has its strong points, but for most families who are on a tight budget, buying only organic food is just not reasonable.


Posted by at No comments:
Labels: , , , , ,
Subscribe to: Posts (Atom)