Matcha – About 3 calories per 1 g serving

Matcha is a form of green tea that has been enjoyed in Japan for centuries. The leaves are ground into a fine powder, providing several nutritional benefits:

• Antioxidants compounds like polyphenols and catechins, including EGCG, which support the immune system as well as clear, radiant skin.
• Fiber for digestive regularity, improved blood sugar stability for energy and better cardiovascular health.
• Amino acids like l-theanine which help you concentrate and stay alert while also staying calm and level-headed.
• Sustained energy from about 25 mg of caffeine per serving, balanced by l-theanine to prevent a sudden crash later on.
• Weight management assistance thanks to caffeine and EGCG, which support a healthy metabolism to burn calories around the clock.
• Vitamins A and E to further fortify the immune system to help the body fight off illness and keep the skin glowing.
• Extra chlorophyll to promote the removal of toxins thanks to the plants spending part of the growing process in the shade.

Matcha is considered one of the healthiest beverages on the planet. This tea can be enjoyed by:

• Individuals looking to better manage their weight as part of a healthy lifestyle.
• Individuals dealing with common skin issues, like acne.
• Individuals in need of an energy boost that won’t make then jittery or sleepy later on.
• Individuals wanting to further support their immune system during cold and flu season.

Matcha grown in China should be avoided by children due to the possible presence of lead. Japanese matcha, grown in areas like Kyushi, Nishio and Shizuoka is safe to consume. The HealthyTokyo lineup of matcha products is produced in this region. Women who are pregnant and/or breastfeeding and anyone diagnosed with diabetes shouldn’t drink matcha without first consulting with their physician due to the caffeine content and its impact on blood sugar levels.

Enjoy matcha powder:

• The traditional way, combined with hot water.
• Mixed into your morning yogurt or oatmeal.
• Added to the batter for baked goods.
• Combined with seasonings like ground sesame to flavor meat, fish or tofu.
• Blended into hummus for a savory vegetable dip.

Nutritional Analysis by HealthyTokyo.

For more information & recipes about Matcha refer HERE

References:

http://www.bodybuilding.com/fun/8-wonders-of-matcha-green-tea.html

http://nutritiondata.self.com/facts/custom/2190562/2

http://matchasource.com/health-benefits-of-matcha-tea/

http://news.health.com/2015/03/27/what-is-matcha/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/

The Best Green Tea for Weight Loss refer HERE

16 Science-Backed Health Benefits of Matcha Tea refer HERE

Find out more information on how to live a more positive, healthier and happier life, Here!

ALMONDS

10 almonds approximately 60 calories.

Almonds are excellent source of biotin , vitamin E, manganese and copper. Almonds also contain magnesium, vitamin B2 and phosphorus. Per ounce, almonds contain about 11 grams of fat, which 7 of them is monounsaturated fat.

• Lower LDL-Cholesterol
• Prevent Heart Disease and Heart Attacks
• Control Blood Sugar Levels and Prevent Diabetes
• High antioxidant content
• Support Healthy Brain Function
• Maintain Skin Health

PREVENTION OF GALLSTONES

A study with more than 80’000 women proved that a consumption of 140 grams of almonds per week had a significantly lower risk of cholecystectomy in relation with the women who consume less or none. The study concluded that a frequent nut consumption is associated with a reduced risk of cholecystectomy.

IDEAS TO INCLUDE ALMONDS IN YOUR DIET PLAN:

• Add some almonds and fruit in yoghurt for a great snack
• Add almond butter to a slice of bread
• Add some almonds in your salad.

Nutritional Analysis by Polyvios Nikolaou Dietitian – Nutritionist.

References

Tsai, C.J, Leitzmann, M.F, Hu, F.B, Willett, W.C, Giovannucci, E.L. (2004). Frequent nut consumption and decreased risk of cholecystectomy in women. American journal of clinical nutrition. 80(1):76-81.

Figs – about 30 calories per medium size fig

The fig has many beneficial properties, high nutritional value and several vitamins:

• They contain vitamins A, B and C.
• They are a good source of calcium which helps in bone growth.
• Very good source of fiber, that increases the feeling of satiety and fight constipation.
• They are a good source of potassium, which helps control blood pressure.
• Very good choice by people suffering from anemia because figs are a good source of iron and folic acid.
• Figs can be consumed by people with allergies to milk or with severe lactose intolerance and be helpful.
• Use for abscesses in the gums.
• It has been shown that fig leaves have antidiabetic properties and can reduce the amount of insulin required by people with diabetes.

The fig is considered very good choice:

• For people suffering from anemia
• For pregnant and breastfeeding

It’s Important to know that people who have kidney problems or kidney stones should limit consumption of figs because they contain oxalic acids which may form calcium oxalate stones.

Enjoy the figs:

• Add them to cakes in their dried form.
• Add to your breakfast cereal.
• Add to your salad.
• As a dessert or fruit salad.
• Make a fig jam.

Nutritional Analysis by Polyvios Nikolaou Dietitian – Nutritionist.

References

Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997 Apr 17;336(16):1117-24. 1997.

Canal JR, Torres MD, Romero A, Perez C. A chloroform extract obtained from a decoction of Ficus carica leaves improves the cholesterolaemic status of rats with streptozotocin- induced diabetes. Acta Physiol Hung 2000;87(1):71-6. 2000. PMID:13400.

Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Prospective study of intake of fruits, vegetables, vitamins, and carotenoids and risk of age-related maculopathy. Arch Ophthalmol. 2004 Jun;122(6):883-92. 2004. PMID:15197064.

Serraclara A, Hawkins F, Perez C, et al. Hypoglycemic action of an oral fig-leaf decoction in type-I diabetic patients. Diabetes Res Clin Pract 1998 Jan;39(1):19-22. 1998. PMID:13430.

Oats – one cup of dry oats (81g) contains approximately 300 calories.

Oats are packed full of nutrients, helping to keep your body healthy, oats contain carbohydrates, proteins, fibers, fat, a lot of minerals such as magnesium, zinc, phosphorus, sodium, potassium, calcium and many vitamins ( B6, E, folic acid, niacin ,Riboflavin and thiamin).

Oats have many health benefits such as:

• They may reduce asthma in children.
• May improve immune system defense.
• Can reduce the risk of type 2 diabetes.
• Improve insulin sensitivity therefore it’s an ideal meal for diabetics.
• Can control blood pressure.
• Help in digestive system, wholegrain such as oats contain fiber, which is very important for digestion.
• Can lower ‘’bad’’ cholesterol.
• May reduce the risk of coronary heart disease.

Nutrition analysis by Polyvios Nikolaou Dietititian-Nutritionist BSc.

Turmeric – 1 tbsp contains 24 calories.

Several studies have shown that turmeric:

• Has antioxidant properties that neutralize free radicals.
• Has Anti-inflammatory properties.
• Reduces cholesterol levels.
• Prevents gallstones, spastic colitis and other diseases of the gastrointestinal system.
• Is considered beneficial in Alzheimer’s patients as it may stop the further development of the disease by preventing the accumulation of beta amyloid protein in the brain.
• Accelerates the production of insulin by the pancreas and helps the substantially non-insulin dependent diabetes in the elderly.
• Protects the liver from toxins.
• Has antiseptic properties if carefully applied onto a wound.
• Turmeric has anti-inflammatory action, may help patients suffering from various forms of arthritis.

Nutrition analysis by Polyvios Nikolaou Dietitian – Nutritionist BSc 

Pomegranate – 1 cup contain 144 calories.

Pomegranate – It is a good source of fibre, it contains vitamins A, C and E, iron and many other antioxidants.

After many studies, pomegranate is proved that has many therapeutic effects. Pomegranate can:

• Inhibit abnormal platelet aggregation that could cause heart attacks, strokes and embolic disease.
• Pomegranate extract have the ability to slow down cancer cell reproduction and even induce cell death in cancer cells.
• Help to reduce inflammation in patients who suffer from arthritis.
• Also  improve memory in patients after a surgery.
• Lower cholesterol and other cardiac risk factors
• Lower blood pressure
• Be beneficial against depression
• Help people suffering from osteoporosis.

Nutrition analysis by Polyvios Nikolaou Dietititian-Nutritionist BSc.

Ginger – 1 tbsp. = 5 calories

Aromatic, pungent and spicy, ginger adds a special flavor. Fresh ginger is available throughout the year. The flesh of ginger can be yellow, white or red in color, depending upon the variety. Ginger is considered one of the healthiest spices. It contains nutrients and bioactive compounds that have many benefits for your body and brain. Ginger can be used fresh, dried, powdered, or as an oil or juice.

Ginger has some health benefits that are supported by research:

• Gastrointestinal Relief.
• Safe and Effective Relief of Nausea and Vomiting During Pregnancy.
• May also relieve nausea and vomiting after surgery and in cancer patients during chemotherapy.
• It has anti-Inflammatory effects.
• Protection against Colorectal Cancer.
• Ginger Induces Cell Death in Ovarian Cancer Cells.
• Immune Boosting Action.
• May reduce blood sugar.
• Improve Heart Disease Risk Factors.
• Ginger powder may reduce menstrual pain.
• May reduce cholesterol level.
• Improve brain function in elderly women.

Nutritional Analysis by Polyvios Nikolaou Dietitian – Nutritionist.

Find out more information on how to live a more positive, healthier and happier life, Here!

Αnticancer properties and strawberries

1 cup of strawberries contains about 50 calories.

Strawberries contains vitamins A, C, K, E, B9 and B 3 they also contain several minerals such as potassium, magnesium, phosphorus and calcium. The strawberries have anti- cancer, antioxidant and anti-inflammatory properties, especially due to the content of anthocyanin, a phenolic type.

The correlation of strawberries with cancer.

Anticancer benefits of strawberry consumption is substantiated by studies in the case of breast cancer, cervical cancer, colon and esophageal cancer.

Strawberry has been associated with protection against cancer due to ellagic acid and certain flavonoids and especially due to anthocyanin, which is a very strong antioxidant. In studies carried out, it appeared to prevent carcinogenesis and suppress the growth and metastasis of tumors.

Nutrition analysis by Polyvios Nikolaou Dietititian-Nutritionist BSc.