Benefit of Green Tea:
Long times ago, the Chinese people have been using green tea as
medicinaltreatment for headaches. In present day there is no shortage of
research that has been documented that provides many benefits of green tea such as lowering cholesterol
levels, lowering high blood levels, lower stress hormone levels, weight loss, contains anti-cancer
properties, contains catechin, epigallochatchin gallate (EGCG) which is powerful antioxidant for inhibit and
destroy the growth of cancer cells.
When you enjoy a delicious green
tea, you will be received great benefits of green tea. Green tea has more health benefits compared to other teas
black tea or oolong tea. Green tea is made by tea leaves are steamed, the EGCG health benefits of green tea
still be kept by this process while black teas and oolong tea, their leaves are fermented causing less
EGCG.
Enjoy delicious green tea and get these benefits of green
tea
1) Lose Weight with a Delicious cup of Green Tea every day
There are numerous studies published shows
that green tea polyphenols can boost up the metabolic rate. Green tea introduced for weight loss patches is
better than other weight loss products since green tea has no any side-effects like increase heart rate which
may lead to harm heart.
Another research shows that drinking green
tea 5 cups per day would be burn up extra 70-80 calories. Green tea catechins and EGCG can help to reduction in
body fat. EGCG and catechins can help prevent movement of glucose into fat cells. In order to incorporate the
benefits of green tea for weight loss benefit, you can drink a cup of green tea with each
meal.
2) Lower Cholesterol Levels with Drinking Green tea
One of great benefits of green tea is
lowering bad cholesterol levels (LDL cholesterol levels) and
improving ratio of good cholesterol (HDL cholesterol) and bad cholesterol. There are studies found that high
consumption of green tea reduced bad LDL cholesterol levels while increasing the good HDL cholesterol since
green tea contains “polyphenol” has reduced oxidation of LDL cholesterol. Green tea also contains “flavonoids”
which are the powerful antioxidants be able to lowering bad cholesterol naturally.
3) Prevent Cancer with a cup of Green Tea
Green tea contains polyphenols, catechins and
antioxidants. These compounds in green tea
are anticancer properties which blocking the formation of cancer causing compounds. Polyphenols in green tea
have shown greater antioxidant properties than have vitamin C,E. Catechins found in green tea removed oxidants
before cells are damaged and also inhibits the growth of cancer cells. Both polyphenols and catechins found in
green tea more than black tea and oolong tea.
Studies have shown consumption of green tea
can prevent the form of these cancer especially: cancer of gastrointestinal tract, lung cancer, breast cancer,
cancer of colon, rectum, pancreas, uterus and stomach cancer. Many of studies have been documented that provide people who drink
green tea have a reduced chance of developing skin cancer. In addition, many of reports have been shown that
a significant delay in the onset of cancer with increased green tea consumption.
4) Protect your Teeth with Green tea
We have another way to protection of dental
decay is to drink cups of green tea per day. Many studies have showed that green tea inhibits growth of plaque,
so the consumption of green tea is lower incidence of tooth decay. Brewed green tea contains fluoride. Fluoride
incorporated into teeth enters the mineral structure and increases resistance to dental decay. Green tea
polyphenols can effectively inhibit plaque formation in humans. Green tea polyphenols are also inhibition of
growth Porphyromonas gingivalis, causes periodontal disease. Green tea polyphenols are functional compounds in
the suppression of tooth decay.
5) Green tea improves Exercise Harder and Longer (Benefits of Green Tea for get exercise
harder and longer)
If you drink green tea everyday, you will get
harder and longer for exercise so you will get stronger, more energy and more healthy and longer your life span.
How does green tea make you get exercise harder and longer span? Answer is green tea catechins and polyphenols. These compounds stimulate the burning of
fatty acids. Subsequently, this process decreases the rate of the burning of carbohydrates getting more ability
to get exercise harder and longer period.
These benefits of green tea are benefits for green tea drinker who
gets delicious beverage and also the more healthy life. Let’s drink green tea together to get all
benefits of green tea.
Taken from http://www.benefitsofgreen-tea.com 2011
Quinoa Lettuce Cups
2 Tbsp sesame oil
70g bean sprouts
115g peeled and diced jicama
185 g Quinoa cooked
55g beans cut in thirds
1 carrot peeled and julienned
2 tsp soy sauce
Salt and pepper to taste
60ml grapeseed oil
60g rice vermicelli
4 large iceberg lettuce leaves
2 tbps hoisin sauce
2 tsp chopped fresh coriander
2 tbsp sliced shallots
In a medium frying pan, heat sesame oil over medium heat. Add sprouts, jicama, quinoa, onion, beans and carrot. Saute for 5 mins. Add soy sauce, salt and pepper.
In a medium saucepan, heat grapeseed oil on medium - high heat. Deep fry vermicelli until it rises onto the surface of the oil and expands. Remove from oil and place on a paper towel. Add salt and pepper. Spoon filling into lettuce leaves and top with hoisin sauce, vermicelli , coriander and shallots.
Calories: 240, fat 9g, saturated fat 9g, carb 35g, fibre 6g, protein 8 g.
Water Water Water....
The most misunderstood and mis-managed component of our overall health.
Despite the fact that keeping our body well-hydrated is a relatively
easy process, many people fail to do so, thereby putting their health at
significant risk.
( Cut this out and put on your fridge to remind yourself ! )
So, if you need some convincing, here are a few reasons to give your thirsty cells a drink:
Dehydrated people often have stinky breath.Therefore, nobody wants to kiss them!
Drinking cold water increases our metabolic rate. Which helps with fat-loss.
Being well-hydrated helps curb our appetite and cravings. Which helps us avoid over-eating.
Because our blood is mostly water, being dehydrated increases the viscosity (thickness) of our blood. Which means our cardiovascular system has to work much harder.
Which means we’re more likely to have a stroke or heart attack. Because
we have less blood volume (when we’re dehydrated), our heart needs to
beat faster in order to deliver adequate oxygen around the body.
And our blood pressure will be elevated.
From a sporting point of view, our dehydrated body will fatigue quicker. Boot Camp will feel like you are wading through Mud some sessions
Our muscles will be weaker (they’re 75% water too).
We will also be less coordinated.
Which means decreased sporting performance.
Dehydration also leads to constipation.
Which, ironically, makes us feel like shit (because our body is storing, not eliminating, all those toxins).
.
It also causes headaches.
And lethargy.
And muscle cramps. Those middle-of-the-night calf cramps suck.
And vagueness and an inability to concentrate (because our brain is 90% water).
This mental vagueness can affect a myriad of things: communication, driving skills, work productivity, judgment and mood.
Dehydration
also leads to dry skin and potentially, a range of skin conditions (our
skin is our largest organ and requires plenty of H2O).
Dehydrated skin looks old before its time. OMG!
Because we’re mostly water, a chronically dehydrated body will be more
susceptible to serious disease. Dehydrated organs are unhealthy organs.
Drink anyone?
Sign up now for the next 5 Week Challenge & get your body rehydrated and back to running at optimum levels again Monday 1 August 2011. Email bootcamp@live.com.au
Free Healthy Recipe
Warm Rice & Silverbeet Salad
Dairy free, Gluten free, Low fat, Low GI, Wheat Free
T
his is a delicious side dish served with lamb, chicken or
fish. It's lovely cold as well so if you have leftovers from Sunday
lunch take it cold to work with a small can of tuna and some extra
salad to boost your daily veggie intake.
10 mins
Side Dish
Ingredients:
2 tbsp pine nuts
¼ cup wild rice
½ cup short grain brown rice
1 tbsp olive oil
3 cloves garlic, thinly sliced
1 cup silverbeet, cooked
2 pieces preserved lemon, thinly sliced
Preparation:
Dry roast the pine nuts to golden and set aside.
Method:
Cook
the wild rice for 20 minutes then add the brown rice and cook together
for a further 20 minutes until it's tender. Rinse with boiling water
and set aside.
In a small pan heat the olive oil and cook the garlic until golden.
Drain on absorbent paper and set aside. Toss through the silverbeet,
preserved lemon and cooked pine nuts. Season with black pepper and
serve warm.
Note: In macrobiotic cooking short grain brown rice should be eaten in winter and long grain in summer.
Drinking Water and Weight Loss
by Maia Appleby
Don’t
roll your eyes! The potion for losing that excess body fat is all
around you. It covers two thirds of the planet. If you eat right and
exercise at the intensity, frequency and duration proper for you, but
still can’t get rid of a little paunch here and there, you’re probably
just not drinking enough water.
No
need to get defensive. You’re actually quite normal. Most people don’t
drink enough water. Most people are also carrying around a few more
pounds than they would be if they did drink enough water. If you can’t
seem to get that weight off, try drowning your sorrows in nature’s
magical weight-loss mineral. It works, and here’s why:
“What
on Earth is 'metabolism', anyway?” People use the term all the time,
but ask them what it means and you’ll get all kinds of answers. Merriam
Webster defines it as, “The process by which a substance is handled in
the body.” A little vague, but that’s really all it means.
There
are many forms of metabolism going on in your body right now, but the
one everyone is talking about it the metabolism of fat. This is
actually something that the liver does when it converts stored fat to
energy. The liver has other functions, but this is one of its main jobs.
Unfortunately,
another of the liver’s duties is to pick up the slack for the kidneys,
which need plenty of water to work properly. If the kidneys are
water-deprived, the liver has to do their work along with its own,
lowering its total productivity. It then can’t metabolize fat as
quickly or efficiently as it could when the kidneys were pulling their
own weight. If you allow this to happen, not only are you being unfair
to your liver, but you’re also setting yourself up to store fat.
“I’ve
tried it and I couldn’t stand it!” The problem is that, though many
decide to increase their water intake, very few stick with it. It’s
understandable. During the first few days of drinking more water than
your body is accustomed to, you’re running to the bathroom constantly.
This can be very discouraging, and it can certainly interfere with an
otherwise normal day at work. It seems that the water is coming out
just as fast as it’s going in, and many people decide that their new
hydration habit is fruitless.
Do
take heed , though. What is really happening is that your body is
flushing itself of the water it has been storing throughout all those
years of “survival mode”. It takes a while, but this is a beautiful
thing happening to you. As you continue to give your body all the water
it could ask for, it gets rid of what it doesn’t need. It gets rid of
the water it was holding onto in your ankles and your hips and thighs,
maybe even around your belly. You are excreting much more than you
realize. Your body figures it doesn’t need to save these stores
anymore; it’s trusting that the water will keep coming, and if it does,
eventually, the flushing (of both the body and the potty) will cease,
allowing the human to return to a normal life. It’s true. This is
called the “breakthrough point.”
One
recent finding, as irresponsible as it may be, that caffeine increases
the body’s fat-burning potential has many people loading up on coffee
before going to the gym. This finding may hold some degree of truth in
it, but caffeine is, in essence, a diuretic, and diuretics dehydrate.
Caffeine may increase the heart rate, causing a few more calories to be
burned, but this is at the expense of the muscles, which need water to
function properly. This isn’t doing your heart any favors, either. It’s
already working hard enough during your workout. Never mix caffeine and
exercise. In fact, your best bet is to stay away from caffeine all
together. It’s a big bully that pushes your friend water out of your
system.
Water is the best
beauty treatment. You’ve heard this since high school, and it’s true.
Water will do wonders for your looks! It flushes out impurities in your
skin, leaving you with a clear, glowing complexion. It also makes your
skin look younger. Skin that is becoming saggy, either due to aging or
weight loss, plumps up very nicely when the skin cells are hydrated.
In
addition, it improves muscle tone. You can lift weights until you’re
blue in the face, but if your muscles are suffering from a drought, you
won’t notice a pleasant difference in your appearance. Muscles that
have all the water they need contract more easily, making your workout
more effective, and you’ll look much nicer than if you had flabby
muscles under sagging skin.
“Eight
glasses a day? Are you kidding?!” It’s really not that much. Eight
8-ounce glasses amount to about two quarts of water. This is okay for
the average person, but if you’re overweight, you should drink another
eight ounces for every 25 pounds of excess weight you carry. You should
also up this if you live in a hot climate or exercise very intensely.
This
water consumption should be spread out throughout the day. It’s not
healthy at all to drink too much water at one time. Try to pick three
or four times a day when you can have a big glass of water, and then
sip in between. Don’t let yourself get thirsty. If you feel thirsty,
you’re already becoming dehydrated. Drink when you’re not thirsty yet.
Do
you think water is yucky? Drinking other fluids will certainly help
hydrate your body, but the extra calories, sugar, additives and
whatever else aren’t what you need. Try a slice of lemon or lime in the
glass.
It’s probably a good idea to stop drinking water a good three hours before you go to bed. You know why.
“How cold should it be?” This is debatable. Most experts lean toward
cold water, because the stomach absorbs it more quickly. There is also
some evidence that cold water might enhance fat burning.
On
the other hand, warmer water is easier to drink in large quantities,
and you might drink more of it without even realizing it. Do whatever
suits you, here. Just drink it!
When
you drink all the water you need, you will very quickly notice a
decrease in your appetite, possibly even on the first day! If you're
serious about becoming leaner and healthier, drinking water is an
absolute must. If you're doing everything else right and still not
seeing results, this might just be what's missing.
Lemon-Almond Loaf(makes 16 servings)
Ingredients:Lowfat cooking spray1-3/4 cups all purpose flour1/2 cup sugar2 teaspoons baking powder1/4 teaspoon salt1 medium-sized egg, beaten1 cup lowfat milk1/4 cup vegetable oil2 teaspoons grated lemon peel1 tablespoon fresh squeezed lemon juice1/3 cup almonds, chopped
Directions:1.Preheat oven to 350º.2.In
a medium sized bowl, combine the flour, sugar, baking powder and salt.
Using a spoon or your fingers, make a small well in the center of the
flour mixture then set aside.3.In
a small bowl, whisk together the egg, milk, vegetable oil, lemon peel
and lemon juice. Pour egg mixture in the well of the flour mixture then
stir until ingredients are thoroughly moistened (batter may be slightly
lumpy.) Add almonds and mix thoroughly until combined.4.Spray an 8 x 4 x 2-inch loaf pan with lowfat cooking spray then pour in batter.5.Bake
for about 45-50 minutes or until toothpick inserted in the center of
the loaf comes out clean. Cool loaf in pan on a wire rack for about 10
minutes then turn out of pan and let cool completely before serving.
TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1/16 of recipe (45 g)
Servings Per Recipe: 16Amount per servingCalories129Calories from fat48Total Fat5 gSaturated Fat1 gCholesterol1 mgSodium112 mgTotal Carbohydrates18 gDietary Fiber1 gSugars6 gProtein3 gVitamin A0%Vitamin C2%Calcium8%Iron4%
To make your own High energy snacks check out these :
1 Cup of coconut, 1 cup of unsalted peanuts, 1 cup of sunlower seeds, 1 cup of sesame seeds,
1 cup of rolled oats, 125 butter , 1/4 cup of brown sugar and 1/4 cup of honey.
Put
coconut, peanuts, seeds, oats & grill until toasted. Melt butter,
sugar and honey and pour over toasted nut mixture. Put into tin and
press firmly. PUt in fridge until cold then slice into bars. Yummo !
I used different nuts ( eg almonds, cashews ) & they worked well.
BIRTHDAY GIFTS - for the person who has everything !
Kick start 2009 with a gift of health. email: bootcamp@live.com.au for a personalised gift certificate. 1-1 training, Mum's and Bub's,
teens fitness or create a month long healthy lifestyle for the person
you love.
Chile Lime Tortilla Chips
( Like red rock Chips but no preservatives, colours or flavours )
(makes 6 servings)
Ingredients:Nonfat cooking spray1/2 teaspoon grated lime peel,2 tablespoons fresh-squeezed lime juice,2 teaspoons vegetable oil,2 teaspoons honey,4 flour tortillas (8" diameter)Chile powder, to taste
Directions:1.Heat oven to 350º. Spray a large cookie sheet with nonfat cooking spray.2.In a medium sized bowl, combine lime peel, lime juice, chile pepper, oil, honey and stir thoroughly.3.Using a pastry brush, brush tortillas with the lime mixture.4.Using
a sharp knife or pizza cutter, cut tortillas into 12 wedges. Place
wedges on a single layer on cookie sheet and sprinkle with chile powder
to desired amount.5.Bake for 8-10 minutes or until golden brown.6.Store in an airtight container at room temperature.
NUTRITION FACTS:
Serving Size: 1/6 of recipe (46 g)
Servings Per Recipe: 6 Amount per servingCalories135Calories from fat36Total Fat4 gSaturated Fat1 gCholesterol0 mgSodium166 mgTotal Carbohydrates22 gDietary Fiber1 gSugars2 gProtein3 gVitamin A0%Vitamin C4%Calcium4%Iron8%
Back To School Snack
Yummy Kids Apple and Banana Muffins
Ingredients
1 cup Dates, pitted and roughly chopped
½ cup Honey
½ tsp bicarbonate soda
2 green apples, grated
3 small ripe bananas, mashed
2 oranges (zest and juice)
3 cups Whole Meal Flour, sifted
50g Walnuts, chopped
Prep Time:15 minutes
Cooking Time:30-35 minutes
Feel FREE to load up on these Ab-Friendly High-Fibre gems !
Barley - A cousin to wheat and oats, barley contains all eight of the essential amino acids needed for muscle growth. Swap it in place of your morning oatmeal. Just add honey, nuts and your fav fruit.
Wheat Berries - whole-wheat flour is made from ground wheat berries. When bleached and processed further, it becomes white flour. The whole kernel form is what you should be eating. Its loaded with iron and protein and has a chewy consistency. Combine them with your fav pesto and top with rocket and parmesan for a sure to impress side dish.
Quinoa -is the seed from a leafy green plant that's part of the spinach family. It has a light fluffy texture when cooked and a deep, earthy flavour ....PLUS its packed with protein, fibre and an amply shot of minerals. Use it as a stuffing base for stuffed red capsicum. Mix the Quinoa with a few favourite spices, pureed tomatoes and cooked lean ground turkey then bake until the capo is tender. Substitute cooked quinoa for pasta to make your fav Italian dish leaner.
Taken from Australian Mens Fitness Jan 2010
Quick & Easy Fat Burning Foods List
Fruit: Raspberries, Blueberries, Blackberries, Guava, Goji berries, Dried plums
These fruits are high in antioxidants, which help with disease prevention and contain flavonoids.
Flavonoids help with eyesight and coordination. These dark colored fruits are also a good source of fiber and boost your immune system.
Nuts: Almonds, Walnuts, Cashews, Brazil Nuts, Hazelnuts
Greatsource of fiber, phytoestrogens, vitamin B6, niacin, magnesium, healthy monounsaturated fats, and protein. Nuts help to lower LDL (bad) cholesterol and seem to help maintain healthy blood vessels.
Bean/Legumes: Chickpeas, Lima beans, Lentils, Dry beansBlack Beans, Red Beans
Beansare a great source of protein and fiber as well as low in calories. They help to stabilize blood sugars and provide isoflavones that help to prevent certain forms of cancers and heart disease.
Oils: Particulary Extra Virgin Olive Oil. It is a heart healthy fat that helps to lower LDL (bad) cholesterol. It contains anti-oxidant and anti-inflammatory properties. It also helps to control cravings
Fish: Salmon, Tuna, Mackerel
Fishcontains the potent Omega 3 fatty acid. It is potent in a very good way. It helps your body store less fat and helps your body convert fat to energy. It is a great anti-inflammatory as well as wonderful brain food. The ADA recommends that you consume 1.5-3gms of Omega 3 fats a day. One serving of the choices below will provide almost 4 gms of Omega 3 fats.
Vegetables: Carrots, Tomato, Broccoli, Cauliflower, Beets, Cabbage
Avariety of colors is the key here. For example carrots are a great source of beta carotene , which can reduce the risk of cancer, tomato contains lycopene another powerful anti-oxidant that reduces the risk of cancer.
Dark green leafy vegetables Kale, Spinach, Swiss Chard, Purslane
Darkleafy greens like spinach contain carotenoids that improve your immune system and are full of vitamins and minerals. We also can’t forget about broccoli, cauliflower, kale and other cruciferous vegetables that contain cancer fighting properties.
Green Tea: Not only is non-caffeinated fluid good for you, but research has shown that green tea may be one of the best disease fighting fluids you can consume. It is very high in antioxidants and scientists have shown that is has reduced cancer in individuals by as much 60%. It actually inhibits the growth of cancer cells. Research has also shown that it reduces over cholesterol levels as well as increasing the ratio of HDL (good) cholesterol to LDL (bad) cholesterol.
Here are just some of the ailments that drinking green tea helps: cancer, rheumatoid arthritis, high cholesterol levels, cariovascular disease, infection, impaired immune function.
There is also some research that drinking green tea shows benefits to those wanting to lose weight. Researchers showed that those that consumed caffeine and green tea extract burned more calories than those that consumed caffeine or a placebo. More studies are being conducted to determine if this is valid evidence, but so far it looks encouraging.
Eating as many of the superfoods from this fat burning foods list as you can on a daily basis helps your body burn maximum calories and boost your metabolism so you burn fat and lose weight faster.
1 July 2009 www.amazon.com.
Citrus Mint Crush(serves 4-5) - yields about 5 cups
Ingredients:1-1/4 cups cold water1/2 cup sugar1/2 cup tightly packed mint leaves1 tablespoon grated orange zest (no pith)3/4 cup fresh squeezed orange juice3/4 cup fresh squeezed lemon juice2 cups lemon-flavored sparkling water Crushed iceMint sprigs for garnish (optional)
Directions:1.Add water and sugar in a medium saucepan and cook over medium-high heat until sugar completely dissolves, stirring constantly. Remove from heat and let cool completely.2.Coarsely chop mint leaves and set aside.3.Add the cooled sugar-water to a medium sized bowl then stir in mint, orange zest, orange juice and lemon juice. Cover bowl and refrigerate until chilled through.4.Pour mixture through a fine mesh strainer into a large pitcher. Discard remaining orange zest and mint leaves. Stir in sparkling water then serve over crushed ice. Garnish with a mint sprig.
Feeding your body and soul…
Bring consciousness to the foods you eat. Ask whether they are natural, wholesome and in alignment with the health of your body and your spirit.
Don’t pollute your body. Don’t eat junk food.
Eat slowly, chew thoroughly, digest well. Eat just to the point of fullness without feeling stuffed. Remember it takes 20 mins for your stomach to register how full it is, so give it time.
Whenever possible, eat food that is in season and locally grown.
Make your own packed lunch. If you make someone else’s lunch, write a love note and put it in the lunch along with the food.
Bake with your children , involve them in making healthy food.
Serve a green leafy salad to your children while they are waiting for dinner – you’ll be surprised by what they will eat when they are “starving”. In your salads use other dark leaf lettuce rather than iceberg ( they have more vitamins and minerals ).
Put healthy snacks, such as seeds, nuts and vegetables with houmus in a conspicuous and accessible part of the fridge.
Instead of eating out, invite friends over for dinner. Sharing delicious and healthy meals with great conversation. Bring out the best crockery or make a theme night.
Eat foods of many different colours, knowing that foods natural colours are not just nice to look at, but also signs of important nutrients such as antioxidants.
Instead of soft drinks, buy your kids fruit smoothies.
When mixing with people who don’t eat the same way as you do, never be ashamed of the steps you are taking towards greater health. Let your enthusiasm and love of life be contagious. “Walk the Talk”.
More receipes and Nutrition information on "products" page of this website. Click on Left hand side....
Boot Camp Classes in Duncraig Western Australia.
To give you flexibility in your training, there are a great choice of classes to choose from....
45 mins cardio/resistance based circuit class . All levels of fitness catered for.
Beginners welcome.
