e g g ∾ w h i t e s

Benefits of Egg Whites

Both egg whites and egg yolks have their own health benefits.

Eggs are a great source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg whites are a low-calorie and perfect to aid in weight loss. 

Baked Sweet Potato, Spiniach & Egg-White Omelette

Ingredients

1 tbsp coconut oil 

1 medium sweet potato, peeled & cut into 5mm slices 

handful of baby spinach 

1 garlic clove, finely chopped 

6 egg white egg yolks 

A dash of coconut milk 

Salt and freshly ground black pepper 

2 tbsp coriander chopped

Method

Place the sweet potato in a saucepan, cover with water, bring to the boil and cook for about 5 minutes until just tender. Drain well. 

Heat the oil in a frying pan and gently fry the garlic for a few minutes. Add the sweet potato slices, and cook, stirring, for a few more minutes, adding the spinach in towards the end. 

Whisk together eggs & coconut milk in a mixing bowl.

Pack the vegetables evenly over the base of the frying pan and pour in the egg mixture and plenty of seasoning. Place back on heat for 3 minutes, then place in a preheated oven at 200C for a further 10-15 minutes until golden brown. 

This is my healthier version of a spanish omelette, eat up :) 

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b l o o d y ∾ b e e t s

The biggest thing I missed when I was overseas was my blender. I missed whipping up healthy delicious smoothies whenever I felt like it. It's a super easy way to get all your nutrients into one cup and there great for on the go. Today I went for my regular shop at Helen's Heavenly Bulk Foods where I picked up some Maca powder and discovered beetroot powder. I'm on a fruit/sugar cleanse so I experimented purely with the powders :D

Recipe

250ml Organic Almond Milk

Tbs Chia Seeds

Tsp Tahini 

Tbs Vegan Protein Powder

Tbs Beetroot Powder

Tbs Maca Powder

Via Fine than Wine

Beetroots are considered a superfood and were first cultivated by the Romans. Belonging to the same family as chard and spinach, both the leaves and root can be eaten - the leaves have a bitter taste whereas the round root is sweet.

 Health Benefits of BeetRoot Powder

1. Lowers Blood Pressure

Reduces high blood cholesterol while raising HDL(good) cholesterol in the body.  Helps to lower blood pressure because of nitrate content and helps to prevent cardiovascular disease by lowering plasma homocysteine.

2. Liver Detox

Stimulates the function of liver cells and protects the liver and bile ducts. Used to aid in liver function and also has detoxification properties which are important to the intestines and blood as well.

3. Vitamins

Is loaded with nitrates, antioxidants, potassium, magnesium and iron as well as vitamin A, vitamin B6, vitamin C and folic acid.

4. Magnesium 

Has a high level of magnesium, making it a good vegetable for women concerned with preventing osteoporosis since calcium cannot be utilised effectively without appropriate levels of magnesium.

5. Cleanses the Kidneys

Helps to cleanse the kidneys and gallbladder. In addition, it is helpful in the treatment of digestive disorders and problems like jaundice and nausea and vomiting due to dysentery or diarrhoea.

6. Skin

The antioxidant activity makes it very beneficial to the skin, and also helps to regulate free radicals in the body.  This also helps prevent cancer, especially colon cancer.

via wellness mama

Maca, a root that belongs to the radish family, is most commonly available in powder form. Grown in the mountains of Peru, is an energising and revitalising superfood of the Incas. Jam packed with vitamins, minerals, enzymes and all the essential amino acids.

Health Benefits of Maca Powder

Just one teaspoon in your smoothie once or twice a day can do amazing things. Here are just a few of the things you can expect maca in your smoothie to help with:

1. Vitamins

Maca includes 55 phyto-chemicals, including vitamins B1, B2, B12, and Vitamin C, zinc. It has amino acids, calcium and phosphorus as well.

2. Sexual function

Maca is widely used to promote sexual function of both men and women. It serves as a boost to your libido and increases endurance. At the same time it balances your hormones and increases fertility.

3. Women’s health and mood

Maca relieves menstrual issues and menopause. It alleviates cramps, body pain, hot flashes, anxiety, mood swings, and depression. If you are pregnant or lactating you should avoid taking macs.

4. Energy

Most people feel their mood and energy level lift almost instantly. Users report their energy, stamina and endurance.

5. General health

Maca helps your overall health in a number of ways. It supplies iron and helps restore red blood cells, which aids anemia and cardiovascular diseases. Maca keeps your bones and teeth healthy and allows you to heal from wounds more quickly. When used in conjunction with a good workout regime you will notice an increase in muscle mass.

6. Skin

Many people take maca for skin issues, as for some people it helps to clear acne and blemishes. Another benefit for your skin is that is decreases sensitivity. In hot or cold weather, maca may help your skin withstand extreme temperatures.

7. Mood balance

If you find yourself overcome with anxiety, stress, depression or mood swings, maca may help alleviate these symptoms, though of the evidence is anecdotal. Some have reported an increase in mental energy and focus.

8. Immune Booster

Maca’s 22 fatty acids function both as a fungicide and as a local antiseptic. These actions, along with the natural Vitamin C and zinc are believed to help aid in overall immunity enhancement.

9. Memory

Maca enhances memory as well as our ability to learn and process mentally. It makes us more alert and aware.

10. Wounds

Maca speeds wound healing and benefits the circulatory system as well.

Source:

vegkitchen

wellness mama

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a l k a l i n e

Kickstart your day with lemon water 

Now that I'm back from overseas, it's time to get back into a healthy regime . Although I spent an amazing 4 months travelling, I wasnt watching or caring what I put into my body and the affects it will have in the long run. I fell quite sick in the last month and had what felt like the worst acid reflux of my life (not even exaggerating). I couldn't eat anything for days, the only thing that seemed to go down was fresh curd. I still don't know the cause of this, but my guess is it was due to eating an acidic diet and not having a balance of the right foods.    

I would like to consider myself a healthy person and quite health conscious at times. I've always been interested in anything health related as after all our body is our temple so why not treat it like one. In saying this I've begun eating only Alkaline foods, which teaches us how to balance the ph of the body in order to reach optimum health. 

"More and more scientific articles and books are being written about the "acid-alkaline" balance and its effect on nutrition. Generally, with a poor diet, the inner environment of our bodies become more acidic, creating a breeding ground of disease-causing microbes and organisms. Three main food classes are needed to counteract this progression into acidity and chronic illness: green super foods, green vegetables, and herbs. High acidity is usually the primary contributing cause of being over-weight. If the body state is acidic, then the body will hold extra water to dilute the acids. Also, the body will store excess acids in the fat tissue, which leads to cellulite and weight gain. It is important to understand that, when you detoxify, you may release acids from fat cells and tissues. If these acids are not met with highly alkaline minerals bombarding the body from every direction in the from of green super foods, green vegetables, and herbs, then problems can arise, ranging from fatigue, hot flashes, mood swings, and bone mineral loss to dental problems such as cavities. Eating super foods, vegetables, and herbs is essential." A section from David Wolfe's book Superfoods.

So Is your diet alkaline or acidic?

pH levels vary within the body. For instance stomach acid has a low (or acidic) pH of 2-3, whereas bile, that helps break down fat has a higher (or more alkaline) pH of 8-9. Blood pH is between 7.35-7.45 or slightly alkaline. The tiniest upward shift in pH will have a positive impact on your wellbeing.

How to Check if Your Body is Well Balanced 

You can buy urine strips and measure your alkalinity by testing in the morning and the evening.I purchased a bulk on Ebay for a few dollars. This method is efficient as a follow up after the blood test. In the morning you will be more acidic because of toxins that are being eliminated.

Alkaline-Forming Foods

Vegetables: Broccoli, spinach, cabbage, fermented vegetables, cucumber, sprouts, kale, capsicum, string beans, beets 

Fruits: lemon, lime, tomato, grapefruit, avocado, mangoes, watermelon, raisins, dates, figs

Nuts & Seeds: Almonds,chia seeds,brazil, cashews, chestnuts, flax seeds, macadamia, pumpkin seeds, sesame seeds, squash seeds, sunflower seeds

Herbs & Spices: Cayenne, Chillies, Chilli, Pepper, Chives, Cinnamon, Curry, Garlic, Ginger (Fresh), Herbs (All), Miso, Mustard, Parsley, Pepper, Sea Salt, Tamari 

Grains: Lentils, amaranth, quinoa, rye, buckwheat

Drinks: Coconut water, herbal teas, almond milk, green smoothies, apple-cider vinegar, water

When you're trying to get your health back on track, there are many ways to detox your way to feeling better. The best way to flush out toxins, however, is simple: lots and lots of water. But instead of drinking it plain you can add a little flavour as well with these delicious (and detoxifying) additions. Add all of these to a bottle of water and drink throughout the next day for an effective way to detox!

Delicious Detox Waters

Lemon: Lemon water makes for a powerful detox drink; lemon juice helps to cleanse and alkalise the body. Squeeze a fresh lemon juice into your glass.

Mint: Mint adds a touch of sweetness without the sugar to your water, and it also helps settle your stomach and aids in digestion.

Cucumber: Adding a few slices of cucumber to your water makes for excellent re-hydration, and cucumber contains anti-inflammatory properties.

Ginger: The spicy root helps cleanse out your system, aids in digestion, and settles your stomach. A little goes a long way, so start with a few thin slices.

Sources:

David Wolfe's Superfoods

Food Matters

Ravishing Raw

Skinnyms

Health Ambition

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