Metabolic Boost - Coconut

I visited the GNC store close to my office a few days back to restock on my flaxseed, hempseed and chia seeds which I use for my Green Smoothies. While there the very helpful advisor (Charity) introduced me to this - Coconut Manna. She said it could help rev my metabolism, and I thought it was buy one get one half price, so why not. (I’m frugal like that!J).

So I got my two jars of Coconut Manna and made a beeline to Google and you will be stunned what I found out. I am now a convert, and I hope that after reading this you will give coconut butter (the Coconut Manna I bought is a brand name from Nutiva) a try.

I now add a couple of spoons of the Coconut Manna in my Green Smoothie (alternating with creamy avocado) and here is why:

• Coconut butter could help increase energy levels and rev metabolism which should contribute to weight loss.
• It’s also packed with healthy fats which could enhance the feeling of being full after consuming it (which is one reason I tried it in my smoothie)
• The coconut butter is actually quite rich in compounds which boost immunity and destroy harmful bacteria, viruses and funguses. Thinking about harmful bacteria, I know the H. Pylori bacteria contributes to peptic ulcers (which is one reason a friend of mine – who will remain nameless says she can’t eat healthy), could coconut better help? Worth thinking about, right?  
• Taste – it’s really yummy, nothing artificial or chemical; just the natural good taste of fresh coconut.
• Coconut is a Super Food! (According to Wikipedia quoting Macmillian dictionary a super food is a food which is considered beneficial to health and may even help some medical conditions). Although this last bit is in contention in the scientific research community, I like the thought so I will ascribe to it.

 

In all of this, I advocate moderation as the caloric content is still high (about 45 calories in each spoon), and there is still the cholesterol consideration that is still under severe contention which I can’t turn my nose up at (just yet).

What am I saying? If you have issues with high cholesterol, maybe you should give this a miss. My cholesterol level is perfect so I can afford to have coconut butter in my smoothie plus the amount of calories I consume each day isn’t that much.

But coconut butter is not just good in smoothies; you can use it in creamy soups, on sweet potatoes, toast, crackers, curries, or as an accompaniment for fresh fruit; for grilling, baking etc. And you don’t have to go for store bought coconut butter, you can make yours at home from scratch (http://stupideasypaleo.com/2013/11/17/coconut-butter-from-scratch/) with fresh coconuts. 

Sold out to this idea? Is Coconut Butter/Manna worth considering – I think it is because in my experience when you try to change your lifestyle, live healthier and DROP IT, the [tasty] options out there aren’t that much. Personally when I don’t find something that is healthy and appeals to my palette I will revert to my old ways. And we don't want that, do we? The word of the moment is a Healthy Lifestyle the help us DROP IT 4 Life!

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Alternatives to Bush Meat

Ebola is still a major story in my part of the world, and we are told that one major way the virus is transmitted to humans from animals is from bush meat (defined by Wikipedia as meat from wild animals hunted in Africa, Asia and South America) eg grasscutter, antelop, fruit eating bats, and yes, even non-human primates (monkeys). I am not here to discuss the merits or demerits of partaking of bush meat (aka don’t get me started).

So, with the Ebola epidemic (coz it IS an epidemic) a lot of people are leaning away from bush meat – which for the sake of diseases, conservation etc is a good thing. The puzzle to some is ‘so you are taking away my beloved bush meat, what do you want me to eat now?’ [I actually heard someone make this lament last week]. This got me thinking, why not share some of my healthy option recipes; maybe someone out there will come to like the alternatives better than their favorite non-human primate (tongue in cheek).

I know alternatives include the less wild variety of animals like cows, goats, chickens etc but I want to focus today on FISH. I used to think fish was good for only frying and for pepper soup (a Nigerian delicacy); alas I have seen the light! And I present to you here, TWO fish recipes that I hope will replace bush meat and help us put paid to this ebola issue in Africa (in essence, leave ‘em bush meat alone!)

Grilled Fish with Olive Butter

1. 1 Tablespoon unsalted butter (at room temp)
2. ½ tablespoon fresh lemon juice
3. ¼ Teaspoon lemon zest
4. 1/3 ounces pitted olives, finely chopped (optional)
5. ½ pounds cod fillets (or any firm fish of your choice – but something not too oily)

What to do

• In a food processor, combine butter, lemon juice [and olives], and puree until smooth
• Season fish with salt and pepper
• Grill to desired doneness (I like it well cooked so I grill for no less than 5 minutes per side).
• Transfer to warmed plates, and serve topped with a tablespoon of black olive butter and serve with potatoes or whatever… J

You can roll any remaining butter puree into a log shape with plastic wrap (or cling film). It will be fine in a freezer for up to 3 months, and you can use by cutting off ‘coins’ of butter off the frozen roll as needed

Dijon Mustard Fish Fillets

1. 2lb skinned fillets (any firm white fish will do – eg croaker)
2. Dijon mustard
3. ½ cup breadcrumbs seasoned with salt & black pepper and [dried] oregano
4. Parsley & Lemon (garnish – VERY Optional)
5. Salt & Black pepper (to taste)

What to do

• Spread your fillets lightly on both sides with Dijon mustard (Dijon mustard has a strong taste, so a light touch will do well – especially if you don’t like the full flavor of Dijon mustard). Then sprinkle your fillets with salt or/and pepper
• Roll in crumb mixture
• Preheat oven to 500˚C
• Grease flat baking dish and heat it thoroughly in the oven (important as you won’t be baking for too long)
• Lay the fish in the hot dish and then bake the fish for 10mins (still @ 500˚C)
• Garnish with sprigs of parsley and lemon wedges

Let me be serious for a minute, I’d like to know: I hear bush meat is far tastier than your beef, veal, chicken or fish. But for the sake of transmittable diseases, would you give up your bush meat for these alternatives? Let me know…

 

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Boost Your Immunity With Food [Not an Ebola Cure]

The Ebola outbreak ravaging West Africa is top news right now, and DROP IT is a lot about healthy living; healthy living also entails keeping our immunity up and staying safe. With this in mind I asked myself if there were foods that could help boost a person’s immunity, and boy was I happy about what I found. [Not that any of the foods I’m presenting here can help prevent or treat the ebola virus…this is not another salt hoax].

The first question I asked and scrounged for an answer to is ‘why is my immune system so important?’ The simple answer I found was that our/my immunity is our/my key to good health. And good or healthy immunity helps combat a poor diet (possibly due to serial dieting?), pollution, aging, stress, insufficient rest, allergens, hereditary challenges etc.  Kindda makes a case for forging habits that support a healthy immune system, doesn’t it?

So what foods can help boost our/your immune system? Here we go:

Naturally Ginger: I read somewhere that ginger can help prevent and treat the flu; and is a helpful remedy for stomachaches, nausea and headaches. I came across an article recently that said that the anti-inflammatory compounds in ginger (some fancy chemical names) stimulate blood circulation and opens sinuses – which means oxygen gaining access to our tissues to help remove toxins and viruses.

I did a blog post on Ginger some months ago, you can see it here http://dropit4life.blogspot.com/2014/02/ginger-goldyum.html (there are also some really lovely ginger recipes there as well… give these a try and let me know how they turn out).

Enduring Hot Peppers: Otherwise known as cayenne or habanero, scotch bonnet or atarodo and is the really hot pepper containing capsicum. Again this helps fight colds and flus mainly because of it high Vit C content as it increases the production of white blood cells which trigger a cleansing of cells and tissues of toxins. In addition to its weight loss (metabolism boosting) properties (see more of this here: http://dropit4life.blogspot.com/2013/09/red-hot-chilli-peppers.html) your hot peppers help build healthy mucus membrane tissue that defends against viruses and bacteria and finally this spicy condiment actually raises your body’s temperature making you sweat and increasing the activity of the immune system.

I have to confess though, as much as I know about and appreciate the benefits of hot pepper – I really cannot get a hang of this frankly uncomfortable condiment. Personally, hot peppers are quite simply too hot for Liz♪♪♪♪♪.

 

Speaking Mushrooms: My mom really does not like mushrooms – I’ll see if I can change her mind when I tell her that mushrooms actually increase the production and activity of our white blood cells. Next time you have an infection (ear, throat etc) try some fresh mushroom soup (I doubt if tinned mushrooms work – not sure) a few times a day– I’m sure you will find an adaptable recipe on http://allrecipes.com/

Green Tea is also jammed packed with antioxidants which can also contribute to your general wellbeing and kick the stuffing (smile) out of the common cold.

Other immunity boosters include: Onions, citrus fruits, kale, watermelon and garlic. I am sure there are loads more and I will count on you to suggest some in your comments.

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More DROP IT Snack Options

I’m still thinking snacks this week – probably because snacks are my personal kryptonite – it’s very easy for me to snack on unhealthy things thus negating my DROP IT plans. If I am not careful, I nosh on biscuits, low calorie juices, crisps and so (more wrong choices). I guess that’s why I am hung up on healthy snacking and finding options that work.

 

To emphasize, why is snacking helpful?

Snacking on the right foods (healthy protein and complex carbohydrates) will help give the midday energy flunk a boost. It also regulates blood sugar that should help keep energy levels up.

Previously I would deprive myself of food (in the name of some diet) and end up getting so hungry that I would binge/overeat because I had become ravenous. Not only would I overeat, but I would end up eating everything in sight – the good the bad and the ugly. I’ve learnt that I stay on track when I graze/snack intelligently. By intelligently I mean snacking on the right things, at the right intervals.  

I had a serious talk with my Doctor about nutrient deficiencies; when I started my DROP IT lifestyle, I kept coming up with one nutrient deficiency after the other –potassium today, calcium tomorrow…and on and on. She scolded me to ensure that I didn’t compromise my health in my bid to DROP IT, and advised that I opt for healthier meals and snacks to ensure that I get all my nutrients. Her recommendation was that I snack on fruits and nuts! I actually think that this is what set me on this path of snacking or grazing intelligently.

So now for the main deal this week… snack ideas:

Here are my efforts at intelligent and healthy grazing (aka snacking) -I can imagine some eyes popping asking ‘what has Liz come up with again?’ These are veggie and fruit chips (L-R apples, carrots and beets).

What you need:

• 1 large beet root (sliced using a potato peeler)
• 2 carrots (sliced using a potato peeler)
• 1 large apple (I removed the core and sliced as thinly as possible – using both a corer and a knife)
• 1 tablespoon cinnamon
• 1 tablespoon black pepper (I used a tablespoon because I really like black pepper)
• Olive oil (I used the spray variety) – just enough to moist not saturate

What to do:

• Fire up the oven (at my first attempt I burnt my veg to a crisp – so please be careful here) - the recipe I adopted calls for 130˚C.
• After slicing, I blotted the fruit and veg (I kept them in separate bowls) with a kitchen towel to mop up excess liquid. The sprinkle the cinnamon and black pepper on the veg and fruit, then toss to ensure everything is coated evenly (this mixture is what you see on the output – this batch didn’t burnJ).
• Line an oven tray with baking paper (I personally prefer this to foil)
• Line the baking paper with the sliced veg and fruit and spray the oil on the sliced veg & fruit
• Place mid-point in the oven (not too high, not too low – so it doesn’t burn)
• Roast for 30minutes – tossing the nibbles intermittently.
• Take the nibbles out of the oven and allow to cool.

I store mine in a clear plastic container and store in a fridge. One container like this lasts me an entire week – I don’t eat it all in one sitting, afterall it’s a snack not a meal.

 

I have offered this to friends and they all love it. But don't take my word for it... try it for yourself! And don't limit your options to beets, apples and carrots - this also works with sweet potatoes or parsnips. I cannot think of other options, but I am sure that there are other fruits and veg that can be used. Any ideas? Care to share?

 

So, what do you snack on? Nuts, Fruits, Smoothies (I just discovered a fantastic Green Smoothie recipe - I don't snack on it though, it is my main meal - but I think it may work as a snack - this is what my cup of Green Smoothie looks like - I know..the green puts many people off - but I promise it tastes nice!)?

Do you have any snack ideas or recipes to share? I would love to hear from you.

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Healthy Snacking - Drop It Snack Ideas

Someone asked me the other week if I thought snacking good – especially when one wants to DROP IT. My resounding answer was ‘YES!’ Off the top of my head, I was able to say that provided the snack was [relatively] healthy and nutritious it could actually help you keep your metabolism revving all day long and keep hunger pangs at bay – helping us maintain a healthy lifestyle and body.

But the question still remains, is there a good way of snacking? To this I will say a resounding YES – because if you are not careful you could end up eating too much, eating the wrong things and piling on the pounds (or kg’s as the case may be) – believe me this is experience talking. So I’d like to share tips I have learnt (and am trying to adhere to) to ensure that my snacking is healthy and actually facilitates my DROP IT lifestyle rather than works against me.

How many snacks are permissible each day? My nutritionist advised me that I should stick to three small snacks each day – she emphasized that these snacks must be low fat and low calorie options (this is a must to note!). I have to be frank and say that some books and articles I’ve read about snacking advice just two snacks a day. I’ll leave it to you to decide which way you want to go. But I snack between my three major meals and have one last snack (if I can call it that because my last snack of the day is a very basic cup of tea) before I turn in for the day. So, 2 or 3 make your choice and make it count. But the main reason I subscribe to a healthy snack between meals is to stave off hunger which will helps me not overindulge during my main meals.

What can I snack on? This I had to learn…so for me some options include:

• Fresh Fruit – orange, apples, small banana, tomatoes, grapes, avocado pears (is this a fruit?)
• Fresh Veg like carrots, cucumbers, celery...
• Seeds (hemp seeds, sesame seeds, melon seeds etc) – I try to keep a dry mix of nuts and seeds handy for snacking.
• Fresh yoghurt
• Rice cakes (no more than 2 at a sitting – although I did read a blog post recently that alluded that this may not be too healthy. The brand I buy is 50 calories each, so you will understand that I cannot afford more than 2 a pop)
• Nuts (tiger nuts, almonds, walnuts, cashew nuts, pistachios etc) – the trick here is to know your nuts as they each have different caloric contents – you don’t want to eat too much of a high calorie nut and knock your diet sideways.
• Cheese (my particular favorite is cheddar or edam and I usually pair this up with fresh grapes; you can also have tomato and buratta or mozarella chesse topped with black pepper and a light drizzle of olive oil  - but this is more of a mini meal than a snack, right? – I’ve included pictures of my own cheese snacks for you to see, (above & below) looks yummy right? J )  

In addition to these you may want to try:

• Brussels sprout chips
• Popped Corn (sorry, only 1 cup per sittingJ)
• Beetroot chips
• Boiled pears (Eastern Nigerian favorite)

I personally do not think there is any hard and fast rule about snacking…just guidelines J. And the guidelines is simply make your snacks count by ensuring that they are healthy and have the best balance of fats and calories. Then if you are going to buy readymade snacks (like fruit/nutri-bars) please don’t fall into the trap I did and fail to check the labels – some of these things are loaded with high fructose corn sugar, additives, and stuff that could contribute to your daily calorie load and you will not lose weight – believe me, this is experience speaking.

Do you have any go to healthy snack options, please share with me and I will be delighted to post it up for everyone in the DROP IT community to enjoy!

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