Five health benefits of Quinoa

1. The Gold of the Incas

Over 5,000 years ago, high in the Andes mountains, the Incas began to cultivate quinoa (pronounced keen-wah) as one of their staple crops, believing that it gave power and stamina to their warriors. Quinoa was also used in their ceremonial rituals. When Spanish conquistadors arrived in South America in the sixteenth century, they burned and destroyed the quinoa fields as part of the effort to annihilate Inca culture. But quinoa survived by growing wild in the mountains or by being cultivated in secret in small quantities. In the 1980s, two North Americans stumbled upon this ancient, super-nutritious food and began cultivating it near Boulder, Colorado. Since then, quinoa's popularity has exploded worldwide.

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2. Getting to Know Quinoa

Although it is cooked and eaten like a grain, quinoa is technically a seed, and is related to spinach, chard and beets. It grows best in mountainous regions, 10 thousand feet or more above sea level, and thrives in poor soil, thin air and extreme weather. Quinoa stalks are 3 to 6 feet tall, and each plant can produce up to a cup of seeds! The seeds are round, about the same size of millet or sesame seeds, and come in a rainbow of colors, from red to purple to green to yellow, but the quinoa that is most commonly found in stores is an off-white color. Look for quinoa in the bulk section of natural food stores, or in the organic section of conventional supermarkets.

3. A Complete Protein and so Much More

Quinoa is a complete protein, which means that it contains all the amino acids necessary for our nutritional needs. Complete proteins are rare in the plant world, making quinoa an excellent food for vegetarians and vegans, or for anyone looking for healthy protein source. It's also high in iron and calcium, and is a good source of manganese, magnesium and copper, as well as fiber.

4. Cooking With Quinoa

Most commercially available quinoa has already been cleaned, but you should still give it a thorough rinsing before cooking to be sure to remove any remaining saponins, a soapy resin that protects the seeds while they are growing, but can impart a bitter taste if not removed. Combine one cup rinsed quinoa to two cups water or broth, bring to a boil, then simmer for 10 to 15 minutes, until the seeds become translucent and the germ of the seed uncoils to form a little "tail." Quinoa has a light, slightly nutty taste and a fluffy texture. It makes a tasty porridge or casserole and can be added to soups and stews.

5. The Gluten-free Grain of Choice

Quinoa is naturally gluten-free, making it an excellent food for celiac patients or other people following a gluten-free diet. Quinoa flour is great for baking cookies, breads and muffins, and quinoa flakes are a perfect substitute for oatmeal.

Read more: http://www.livestrong.com/article/4695-need-health-benefits-quinoa/#ixzz1kWr95aJE

Tilapia! My meal twice a day for the next month!!

Photo Credit white tilapia image by Lucid_Exposure from Fotolia.com

Tilapia is an extra-lean, versatile white fish that thrives in warm, subtropical areas of the United States, Latin America and Southeast Asia, where fisheries often culture it for commercial uses. Because tilapia has a mild flavor and moderately firm texture, the fish lends itself to a variety of low-fat seasonings and cooking techniques. You can grill, bake, broil or blacken tilapia and season it with lime juice, dry white wine, scallions, chili powder, ginger or curry. Tilapia gives you lean, easily digested protein with few calories and very little fat.

Low in Calories

If you substitute tilapia for red meat in meals two or three times a week, you can reduce your overall intake of calories, fat and cholesterol. One serving of tilapia weighing 100 g, or 3.5 oz. -- about the size of a deck of cards -- has 128 calories, 3 g of fat, 1 g of saturated fat and 57 mg of cholesterol, according to the U.S. Department of Agriculture. By comparison, a 3.5-oz. serving of lean beef sirloin with the fat trimmed has 182 calories, 8 g of fat, 3 g of saturated fat and 78 mg of cholesterol. Use tilapia as a low-fat alternative to beef in tacos, tostadas, mixed green salads, stir-fries or pasta dishes.

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Lean Protein

Tilapia provides low-calorie, low-fat protein. A 3.5-oz. serving of tilapia offers 26 g of protein, according to the USDA. The protein in this serving represents 52 percent of the daily value of protein, or the amount your body needs for healthy growth, tissue repair and wound healing.) Tilapia is a source of complete protein, meaning that it provides all of the amino acids that form the structure of your cells, tissues and organs. The Centers for Disease Control and Prevention recommends that you consume lean proteins like fish in your diet to lower your fat intake and reduce your risk of chronic disease. If you are on a bland diet or have trouble digesting fatty proteins, mildly seasoned, baked or poached tilapia may be easier to tolerate than red meat.

Heart-Healthy Fats

Tilapia is a source of omega-3 fatty acids. These polyunsaturated fats may help you keep your blood pressure within a healthy range, prevent heartbeat irregularities and reduce your serum triglycerides -- a form of fat that can increase your risk of heart disease. Omega-3 fatty acids may also help you maintain your mental acuity and prevent arthritis as you age, the Mayo Clinic notes. Although tilapia also contains omega-6 fatty acids, which may have inflammatory properties, the overall cardiovascular benefits of eating tilapia and other fish outweigh the potentially harmful effects of their omega-6 fatty acids.

Concerns about Toxins

Much of the tilapia you purchase in supermarkets is imported from Latin America and Southeast Asia, where culturing methods are less environmentally friendly than those used in U.S. fisheries, the Environmental Defense Fund notes. Tilapia from the U.S. fisheries located in Florida and other subtropical regions are generally raised in closed-tank systems and have lower levels of mercury or other environmental toxins than imported fish, according to the organization. Adults and children can safely consume four or more servings of tilapia per month, preferably from U.S. or Latin American fisheries.

Read more: http://www.livestrong.com/article/347397-tilapia-fish-benefits/#ixzz1kWpODZHk

Build a Better Salad

Sure, salads are the best way to fill up on fewer calories. The key is to make them hearty, and not so low in calories that you're starving an hour later.

• Fill a large bowl with the greens of your choice. Perhaps you can use greens such as romaine, spinach, and finely chopped kale. The romaine gives a satisfying crunch, while the spinach and kale are excellent sources of nutrition.
• Look in your refrigerator and grab all the vegetables you can reach. If you think you don't like raw vegetables, chop them very finely or even grate them on a cheese grater (this works well for things like broccoli, zucchini, and cauliflower). Once the veggies are small enough, you won't taste them. Throw them into your bowl.
• Add protein, such as 5 ounces of grilled chicken or 1 cup of canned beans that you've rinsed and drained. Try red kidney, cannellini, and garbanzo (chickpeas).
• Toss in a handful (or about 1/4 cup) of nuts or seeds.Nuts and seeds are good sources of fat and protein, and a little goes a long way.
• Make a quick dressing. Whisk 2 tablespoons of olive oil with 2 tablespoons of lemon juice or red-wine vinegar. Add salt and pepper to taste. Pour half over your salad, toss, and see if that's enough dressing. If not, add the rest.

Tai Cheng Pre-Order Coming Soon to www.beachbodycoach.com/janenedorsett

Tai Cheng Pre-Order Coming Soon to www.beachbodycoach.com/janenedorsett

Currently being tested and filmed, Tai Cheng is Beachbody's newest and perhaps most comprehensive fitness program that will soon be available for pre-order. Based on the movements, concepts, and theories of traditional Yang style Tai-Chi, the Beachbody Tai Cheng workout program is named after its creator, Dr. Mark Cheng. The Mandarin Chinese translation of Tai Cheng (as we've conceived of it here at Beachbody) is the "Supreme Accomplishment" in whole body health.

Look for more exciting details and the upcoming release date so you can experience Tai Cheng in your own home! Check back soon to purchase your Tai Cheng Pre-Order.

Dr. Mark Cheng is a martial arts master trainer with three decades of experience in Tai-Chi. His background as a traditional Chinese medicine practitioner (licensed acupuncturist; Ph.D. in Chinese medicine and acupuncture) and a physical therapy-based corrective exercise expert has allowed him to bring the ancient martial arts and wellness practices of Tai-Chi into the modern era for a modern audience living a modern lifestyle. The Tai Cheng program shows you how to customize a workout that feels good, challenges your body, gives you energy, improves circulation, straightens posture, opens your joints, reduces painful trigger points, and promotes balance and flexibility so that your health actually improves as you age. Be sure to pre-order Tai Cheng soon.

The Tai Cheng workout is based on classical Tai-Chi techniques, ancient Chi Kung practices, and modern corrective exercise patterns that both rehab and prehab the body, improving the body's metabolism, joint function, stress management, and athletic performance!

This 13 week regimen delivers tremendous benefits, whether you're doing the first level moves and using the support of a wall or you're an elite athlete who is looking to improve your athletic performance in safer, more holistic ways.

Every day, Tai Cheng takes you through a gentle energizing warm up and teaches you a new Tai-Chi move. These workouts are designed to improve balance, awaken dormant energy sources, tone and strengthen your muscles, soothe stiffness, and increase your range of motion.

Message me to get on the 'Give Me Info' list for Tai Cheng!! I will let you know as SOON as it is available for pre-orders!

Talk Soon Fellow Health Junkies! From Elders to Athletes ... there's something for everybody!! www.beachbodycoach.com/janenedorsett