I say Tomato, You say Tomato … Mater

The more research that is done, the more that the tomato stands alone as the healthiest and the most beneficial fruit on the planet. Tomatoes get the red color from the vital Anti-oxidant Lycopene. Research has show Lycopene to be very helpful in fighting against cancerous cell formation. Research is also showing Tomatoes to be helpful against the high cholesterol battle.

Tomatoes are a great source of Vitamin C (What isn’t right?), Vitamin A and Iron. Tomatoes are somewhat unique in that they do not lose nutritional value with the heat of being cooked, like most all other foods. This makes tomatoes very useful by canning them, and making sauces, so they may be consumed year round. As always be weary of processed foods, so I am referring to canning them at home, like Grandma used to.

Nutritional Value of Tomatoes

Serving Size:       1 Cup of Cherry Tomatoes 149g                 1 Large Whole Tomato (3” diameter) 182g

Calories:               27                                                                           33

Carbohydrates:     6g                                                                           7g

                Fiber:    2g                                                                           2g          

                Sugar:   4g                                                                           5g

Protein:                 1g                                                                           2g

Fat:                        0g                                                                           0g

Tomatoes may also be one of the most versatile foods. It can be eaten raw, cooked as a base for a stew, or sauce, or sliced into a salad, on a sandwich (I know that the nutritional classification of a hamburger goes to “Healthy” just by adding a slice or two of tomato on it). I remember my mom and dad eating tomato sandwiches and my granny eating canned tomatoes over rice. I love the tomato salads with Cherry Tomatoes, olive oil, Real Mozzarella, and pepper. MAN that’s good on a hot summer day. 

Little Slaw with that?

Health Benefits of Cabbage

In the South, Cabbage is known as Cole Slaw. Cabbage … or Cole Slaw is usually eaten with Fried Fish, BBQ, or on a Hot Dog. In the Eastern World, Cabbage is a main stay in the everyday diet. We are told by many that including Green Leafy Vegetables in our daily diet is very important. Green Leaf Vegetables are PACKED with vitamins and minerals, and are a GREAT source of Carbohydrates.

Two great tidbits of information:

1. Cabbage is a Green Leaf Vegetable.

2. Over the past few years I have discovered MANY delicious forms of Cole Slaw that do not involve Mayonnaise. In fact, a friend of mine makes a slaw that is so simple but fantastic. It is Cabbage, Red Onion, Pepper and Vinegar.

The initial obvious benefit that cabbage brings to the table is that Cabbage is a Leafy Vegetable, hence being a great roughage and source of Fiber.  The most interesting Nutritional Fact about cabbage is that it contains more Vitamin C than the Oranges, the fruit that is given as THE source of Vitamin C. Vitamin C being a GREAT Anti Oxidant makes Cabbage a great food for strengthening the immune system. Cabbage is also a great source of Potassium. That with its Vitamin C content makes Cabbage a GREAT recovery food.

Cabbage’s iodine content makes it a good source of food for proper brain and nervous system function. The Vitamin K and E content of Cabbage is also great for skin, hair and eye health.

Earlier, I mentioned the very basic and simple Slaw recipe of Cabbage, Red Onion, Black Pepper and Vinegar. Other uses would be adding Cabbage to a Salad of Mixed greens, Try Cabbage on a sandwich, in place of lettuce, for a very nice “change of pace”.

Nutritional Value of Cabbage

Serving Size:          1 Cup

Calories:               22

Carbohydrates:     5g

                Fiber:    2g

                Sugar:   3g

Protien:                 1g

Fat:                        0g

If you like pina coladas …

If you like pina coladas, you’re in luck. Last week, I had asked everyone to name some foods that you are interested in learning more about. I had a great response, therefore lots to cover in the coming weeks. One food that I received a request for was coconut oil. I thought that was interesting as is, but they wanted to know more about hearing that it aided in weight loss.

Here’s what I found:

I was pleasantly surprised at the many benefits that coconut oil brought to the table. Coconut oil aids in the health and adds benefit to: hair and skin care, stress relief, maintaining cholesterol levels, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV, cancer, dental care, and bone strength, and YES, weight loss. Who knew right?

Coconut Oil is approximately 90% Saturated fat BUT REMEMBER our body NEEDS FAT. We need fat for Fat Soluble Vitamin digestion, Organ protection, Temperature regulation but most importantly, we need fat for Brain Function. The 90% Saturated fat was where I thought that it was interesting that someone had ask about coconut oil aiding in weight loss. Turns out that Coconut oil is quite useful in weight loss. The Fatty acids in Coconut Oil increase the body’s metabolism by relieving stress on the pancreas. Coconut oil has few calories, per serving than other oils, and is digested more easily, therefore it’s quickly used for energy and therefore less is fat stored.

A 1 tsp serving contains:

39 Calories

5g of Fat (4g Saturated Fat)

0 Carbohydrates

0 Protein

All being said; If you think about it, have you ever seen an obese person on a tropical island, that wasn’t a tourist? Could have more to do with fresh fish and fruits being a major part of their diets BUT hey if one wants to enjoy a pina colada or two with some grilled fish with mango salsa, I say have at it.

No Carb Diet? … You can’t run a car off of Antifreeze, it needs GAS … No Carbs = No Fuel

No Carb Diet? … You can’t run a car off of Antifreeze, it needs GAS … No Carbs = No Fuel

For a few years now Carbohydrates have gotten bad rap. People have all of a sudden replaced Fat with Carbohydrate as the nutrient to avoid. Here’s a news flash, both Fat and Carbohydrates are nutrients that your body MUST have.

I am amazed at the number of questions I get about “No Carb” diets, and “Low Carb” Diets. Then I am appalled by the number of Athletes who ask about these “Diets”. My answer to them all is you can’t run a race car on Antifreeze. Cars run off of Gas. Carbohydrates are our body’s “gas”. Carbohydrates are the fuel that our bodies need.

The key, just like any food, is using the right type of carbohydrate and the right amount. Carbohydrates come in 3 forms. There are Sugars, Fiber, and Starches. Our bodies attempt to break these down into sugar to be used in the Blood Stream … Blood Sugar. When the Sugar enters our blood, our bodies release insulin to tell our body to use the sugar for energy or store it for later. At the same time our body releases Glucagon to begin releasing stored sugar. This process helps maintain our sugar levels.

The rate in which these Carbohydrates are broken down or digested and get into our blood system is given a number value by the Glycemic Index. The higher the number the more quickly the carbohydrate is converted to sugar. The quicker this happens the faster ones blood sugar rises. The higher the blood sugar level raises the more insulin is released.  A food is considered High Glycemic Index with a number of 70 or higher. Examples of these foods are White Bread, Fried Potatoes, and refined and processed foods. A food is considered a Low Glycemic Index food with an assign Glycemic Index value of 55 or lower. Examples of these foods are high Fiber Fruits and Vegetables, Bran Cereals and Beans. These foods allow a slower digestion and a slower rate of insulin release, making it a more optimal food choice.

SO the message here is there is no such thing as an evil Carbohydrate. Some carbohydrates are simply better choices than others. Take a look at information on the Glycemic index. Get an idea of what is good and what is better. “Carbs” are good. “Carbs” are REQUIRED by our bodies. A good rule of thumb for choosing Carbohydrate, and ANY food, is to look at how it is prepared.

Process = bad.  / Fresh = good.

Fried = Bad / Grilled or Broiled = Good

Processed or White Wheat = Bad / Whole grain = good.

Fructose = Good / Sucrose = Bad