A - Z of Amazing Fruits.... C is for Coconuts

So anyone who has read my website knows that I go completely loco for cocos! Coconuts are my all time favourite food in the world because not only are they amazingly good for you, but they can be used in so many different ways. I truly believe they are one of the most versatile foods on the planet.

If you scroll through my archive you will find a paper I wrote on Coconuts for uni which has a lot more in depth information about them. In this blog I’ll outline some of their best features, ways to use them and most importantly, how to open one - as this will make or break your friendship with the almighty coconut!

Baby coconut water has one of the highest electrolyte levels of any fruit. Drinking the water  from just one baby coconut (often called thai or drinking coconuts) is literally the equivalent of drinking 3 or 4 gatorades; without the sugary carbohydrate hit and artificial colours and flavourings. In fact, this luscious liquid is the closest thing to human blood plasma in nature and in WWII they actually used to intravenously inject the water into war victims who needed blood. Straight from shell to body! Can you imagine how good your body would feel having one of these post work out? Let me tell you... amazing!

One thing I will say is fresh is always best. I'm sure you've seen a mass of tetra packs that claim to be 100% coconut water. Some have a little added juice or pulp.... forget it. Nothing beats the real thing on flavour or nutritional value. 

But lets not stop at the water. The flesh of a baby coconut is also full of minerals, nutrients and protein. As it has not yet matured, it hasn’t had time to develop a lot of fat so adding it to smoothies, muffins, desserts and soups will not affect your daily fat intake. Coconut flesh can also be dehydrated and used in more creative vegan recipes.

Coconut oil, like avocados, is not the scary fat we are constantly lead to believe it is. I urge you to please read my full paper to discover the benefits of coconut oil.

How to open one of these bad boys....

Most people think that you need to forcibly hack through the peaked top of the coconut. WRONG....  Flip it over and cut from the base.

Cut as close to the inside shell of the nut that your can. (you will feel it as you won't be able to cut any closer)

So once you have the base off you should be able to see a little soft spot, or circle that you can just press through to get the liquid.

Use a spoon to poke through the hole and scoop away the flesh that is blocking the hole.

And now simply stick in a straw and drink it's natural goodess. Mmmmmm

 (or take a sip then add some Malibu and pineapple juice but you didn't hear that from me!)

Or, tip it into a glass and enjoy. xx 

A - Z of Amazing Fruits.... B is for Blueberry

(pic taken from www.freedigitalphotos.net)

We all know that blueberries are super high in anti-oxidants, right? But isn’t just about every new super food or ancient fruit seed from the Aztecs or Brazilian Jungle? So what makes blueberries so special? Well blueberries aren’t just high in anti-oxidants, they are the highest of any fresh fruit on the planet. The blue pigmentation in blueberry skin is loaded with the anti-oxidant anthocyanin which is super powerful in the fight against many cancers, brain diseases like Alzheimer's and dementia, a plethora of viruses and the dreaded curse of aging! It is for the latter that I like to call them ‘Beauty Berries’.

If you’ve seen any anti-aging cream advertisement on TV you would know that boosting the collagen levels in our skin is the most efficient way to banish wrinkles. Blueberries are not only packed full of Vitamin C but they help to enhance the effects of Vitamin C in our bodies; and it is Vitamin C that is responsible for collagen production and conservation in our skin. Therefore every mouthful of these baby blues takes you one step closer to that Catherine Zeta Jones flawlessness we all strive for.

So if that didn’t send you hurtling to the fruit isle, perhaps this will. Research done on rats ( ...i know, it makes the vegan in me shudder too) shows that a diet with a high intake of blueberries can actually reduce belly fat. Yes, specifically abdominal fat; with lower triglycerides, lower cholesterol and lower insulin sensitivity to boot!

Blueberries are also great brain food. High in selenium, among other mineral and nutrients they can aid in the prevention of late onset degenerative brain diseases and also improve your memory - look out Olivia Newton-John! These blue bubbles of goodness are also a great ‘mood food’ and contain properties that have an anti-depressant like affect, therefore helping you become a little less ‘blue’ (excuse the pun). Keep in mind that the darker the skin - the more powerful the anti-oxidant and mineral level, and Wild Blueberries are said to be the most potent of all. But alas, before you don a wicker basket and head for the hills, rest assured that many of the snap frozen varieties available from your health food store or local market are in fact wild, just be sure to check the label.

So let me just summarize this for you. By eating blueberries you can potentially become a cancer and virus fighting powerhouse with the face and body of CZJ, be smarter than Sandy and get a little bit giddy along the way! Why are you still sitting at your computer? Go! The frozen food isle beckons. xx


*Add blueberries to smoothies, salads, on top of your cereal, desserts... anything you can justify really! Or try this great recipe below:


BLUE-BREAKY-BLISS

1/2 cup of blueberries (fresh or frozen - if frozen allow to thaw for 5 minutes or so)
1 ripe banana sliced
a splash of fresh lime juice (according to taste)
a handful of mint leaves

Throw all ingredients into a bowl and toss to combine.

ENJOY... 

A - Z Amazing Fruits - A is for AVOCADO....

(pic taken from www.freedigitalphotos.net)


Avocados... they are truly one of the most amazing fruits on our planet so I am stoked to have them as my first entry in the A-Z files. 

Many people are scared of Avocados due to their ‘high fat content’. But as with many of the fruits, vegetables and superfoods I will highlight in this series - not all fats are bad and scary. In fact, many of the natural fats found in whole foods are ESSENTIAL... other wise known as EFA’s or Essential Fatty Acids. So yes, avocados have a high caloric content and yes they have a high fat content. BUT they DO NOT contain a high percentage of those scary fats - the saturated or trans fats; and DO contain more of those EFA’s than almost any other fruit on the planet. AND they contain a very large amount of fats that dramatically lower your cholesterol levels. So the reason many people don’t eat avo’s is exactly the reason that they should!

Now I’m not saying you should be eating avocados for breakfast lunch and dinner.(Although they are that versatile a fruit that you could! Check out my Avocado dessert below) We all know that moderation is the key and adding a smear to your sandwiches, a good chunk in your lunchtime salad or a big spoonful to thicken up a soup are great ways to enjoy this green ball of greatness. If you, like Moi however are a vegan and thus do not ingest high fat foods like animal protein, dairy, eggs, processed foods etc - you have even more reason to enjoy avocados regularly as your levels of saturated fats would naturally be quite low.

Still not convinced? How would like to feel fuller for longer and get a mass of nutrients which help to curb hunger cravings? As a natural appetite suppressant, avocados can assist with controlled weight loss. Also high in Vitamins B as well as C (for healthy plump and fuller looking skin, E (for healthy and strong hair, nails and skin) and K (rich in anti-oxidants with anti cancer properties and for a healthy liver). Lutein is an anti-oxidant that is great for eye health. It may help to prevent cataracts and macular degeneration as well as fight free radials in the body and guess what?  Avos are jammed packed full of it!

Avocados have long been known as the ‘Fertility Fruit’. The Aztecs called it ‘Ahuacatl’ which means the testicle tree. But it doesn’t get this nick name just because of its physical appearance but the high level of B vitamins may assist in hormone regulation of women.  The Avocado truly a gift from Nature’s Pharmacy of Nourishment. 

So now, knowing how great this super fruit is; I have just one more thing to say.... 

“Go’orn... ‘Av an AVO!” xx

• If you are looking for a new way to incorporate avocados into your diet try making dips or adding it to soups, smoothies, salads and sandwiches. Or if you are feeling bold try the delicious recipe for CHOC-GUAC below. 

CHOC-GUAC MOUSSE.

1 ripe REED Avocado

3 fresh medjool dates - pitted

2-3 tbs of raw organic cacao powder

pinch of celtic salt

strawberries for garnish

Place dates in a small bowl or container and just cover with warm water. Allow to soak for 10 mins. 

Cut and de-seed the avocado and lightly mush with a fork.

In a food processor blend the soaked dates and salt until smooth. You may need to add 1-2 tbsp of warm water. Add in 2 tbsp of cacao and continue to blend. Add in avocado in  and blend until smooth. Taste and add in extra cacao if necessary. Spoon into a bowl and refrigerate for at least 30 mins. Garnish with fresh strawberries before serving. 

ENJOY!!!

Bring it on!!! A-Z

OK Kidlets... I've decided its time to unleash some of the awesome stuff i know unto the world.

Starting tomorrow I will be doing an A-Z series of Blogs - the A-Z of all the things that can makes us all ridiculously healthy so please please please, send my blog link on to everyone that you know... I would so appreciate the follows!!!!

2011 - YEAR OF OPTIMAL HEALTH!!!!!! Lets make this year the healthiest so far.....

xxx smooches.

Reduce the size of your butt and thighs!

For many women, the thought of shopping for jeans is even more frightening than shopping for bathers. Whether you have a waist that is smaller than your thighs, or some skinny pins and a barrel belly; finding the perfect pair of jeans can be a very distressing experience. Toning up through your hip, buttock and thigh region can make this process a little bit less painful. Starting now will definitely get you in good form for the Autum/winter season.

These 5 butt busting moves will help you get that one step closer to jean perfection. Do 3 sets of 10- 20 repetitions of these exercises twice weekly.

1. STEP UPS - find a step or ledge about 20 - 70 cm high (this will vary depending on your height and fitness levels. Generally - a garden ledge or park bench is a good starting height) Starting with your left leg, step up on the ledge and follow with your right. Then step down with the left and again follow with the right. Do 10 repetitions (build to 20 as you get fitter/stronger) and then repeat on other side - start with the right leg and follow with the left.

1. LUNGES - Lunges are the best overall leg toning exercise you can do. Stand with your feet shoulder width apart. Take a big step forward with your right leg, keeping the feet shoulder width apart. Drop the back knee toward the ground making sure your hips drop downward, not push forward. (You will be able to control this by making sure your front heel is firmly planted on the floor - if you push forward into your toes you will be putting too much pressure on your knees. DO NOT LET YOUR FRONT HEEL LIFT) To ensure perfect form and reduce and risk of injury, make sure that when you drop the back knee you legs make two 90 degree angles - one with the front leg, one with the back. Push the body back upward and keeping the front leg forward, repeat the up and down motion 10 times. (Build to 20) Repeat on the left leg.

1. SQUATS - Stand with your feet just wider than shoulder width and have your toes pointing away from each other. Keeping your chest tall ( DO NOT LEAN FORWARD ), sink downwards as if sitting on a chair again ensuring your heels do not come off the ground. Push back upwards and SQUEEZE your buttocks together pausing and holding that squeeze for 2 counts at the top. Repeat 10 times (Build to 20)

1. GLUTE RAISES - Lay on your back with your knees bent, feet flat on the floor. Place your hands by your sides with your palms flat on the ground for stability. Raise your hips toward the ceiling as high as you can possible go and SQUEEZE your buttocks together pausing for 2 counts before lowering yourself back down. Repeat 10 times (Build to 20)

1. SIDE LEG RAISES - Jane Fonda knew her stuff and good exercises do not go out of fashion - even if the high-cut leotard did! Lay on your right side with your legs out straight and prop yourself up on your right arm. Place your left hand flat on the ground at your waist for stability. Lift your left leg upwards as high as you can and slowly drop it back down half way. Repeat this 10 times (Build to 20) and trying not to let your leg drop all the way down before you have completed 10. Also make sure you pull your belly in and lock your abs on. Repeat on the left side.