Quinoa – The Making Of A Super Food

Considered a “sacred grain” by the ancient Incas, Quinoa was also called “chisaya mama” (mother of all grains). The ancients must probably know how such a lowly seed was actually a nutritional heavyweight.

As records would have it, Quinoa was even available as staple food to pre-Columbian people some 6,000 years before the Incas discovered them. The modern re-discovery of Quinoa (the 80s) took another 500 years or so (since the time of the Spanish colonization of the Americas). Today, it is now regarded super food.

Super Grain

Also nicknamed “super grain”, Quinoa is not really a grain (cereal) but the seed of a leafy plant related to the common spinach or the beets. What makes it super and on top of the other foods are the many nutrients it carries.

It has all the 8 essential amino acids needed by the body, an impressive collection of some of the most important vitamins (more of the Bs) and minerals, plus it sports a considerable pack of necessary fiber. It even has the added bonus of being gluten-free.

Quinoa Nutrients

Aside from the complete pack of amino acids, it also has lysine. Quinoa has the calcium content that rivals that of cow’s milk, but is better because its calcium is “first hand” and digests better than the “second hand” calcium in milk.

Moreover, it has more iron than ordinary grains, and a good source of such other minerals as magnesium, potassium, manganese, zinc and copper. The vitamins are as varied: vitamin E, vitamin B6, niacin, thiamine, riboflavin, folic acid and others in traces.

How it Looks

Quinoa seeds are about the same size as a millet or sesame seeds. They are flat, with a pointed oval shape. There are many colors of the seeds, depending on the variety but the most common are the white and red varieties available in supermarkets.

Cooked, the seeds turn translucent and are light and have a fluffy texture when chewed. During cooking, the external germ spirals out and forms into a tiny crescent-shaped tendril like that of a bean sprout.

The grain is soft and creamy but the “tail” is crunchy making up for some unique eating experience.

Preparation

One of the reasons why Quinoa survived this long is because it has its natural deterrent from animal predators (birds) and the environment (cold). This comes in the form of a bitter coating called saponin.

In cooking the seeds, this coating has to be washed and rinsed away. Place the seeds in a fine strainer and run cold water for some 2 to 3 minutes or until the drain turns clear.

Most Quinoa manufacturers washed and cleaned their seeds before selling them. However, it does not hurt to wash them just before cooking.

For that nutty, roasted flavor, toast the seeds over medium heat in a dry skillet for five minutes. To cook, use one part of Quinoa to two parts water.

Cooking is simple. Simply combine the liquid and the seeds, bring to a boil, reduce to a simmer, cover, and cook until the grains becomes translucent, and that little tail comes out of each granule.

This takes about 15 minutes. You are then ready to eat Quinoa, the super food.

Quinoa as a Super Food

After being out of circulation since the Spanish conquest of South America, the food plant Quinoa is staging a comeback in the world’s food arena. Acknowledged by the world’s nutrition experts and food scientists as one of the world’s most nutritionally rich (if not the richest) food sources, Quinoa’s re-appearance couldn’t be more timely.

As a food plant that had been extensively cultivated by Colombian cultures all the way to the Incas, Quinoa has a more than 6,000 year track record of providing nutritionally rich diets to the people in the Andean valleys and surroundings.

Marginalized after the rise in popularity of the grains barley, corn and wheat, it suffered the most when its cultivation was outlawed by the Spanish regime.

Present-Day Farming

Presently, it is now grown in high and cold regions of the countries Colombia, Ecuador, Peru, Bolivia Chile and Argentina, although in reduced quantities. This is, of course, mostly due to economic and social reasons.

Harvesting and threshing, done mostly by manual labor, consume great efforts and time (days on end). Aside from this, Quinoa needed an extra laborious process – the rinsing of the seeds to remove the bitter saponin before it can be deemed fit for consumption.

Farming Conditions

The Quinoa also has an outstanding ability to withstand and adapt very harsh environmental conditions like cold and drought. Normally, seeds germinate when conditions are suitable, although in the wilds, they may remain in the soil for 2 or 3 years without germinating.

The plant has strong resistance to droughts, but it requires sufficient humidity at the start of farm time.

Nutritional Value

The plant’s natural nutritional values are incredibly rich and considerable. For one, it has all of the 8 essential amino acids needed by the body, excluding lysine which is good for tissue growth and repair.

It also has great quantities of calcium, and the other minerals like iron, copper, phosphorous, and manganese. It also has most of the vitamin B types and riboflavin (B6). Not least of them all is the considerable fiber content of this incredible seed.

Medical Notes

Quinoa is being recommended by health professionals as a natural source of large quantities of magnesium which is good for cardiovascular maintenance. Magnesium relaxes blood vessels, and consequently lowers the risks of high blood pressure and other heart illnesses.

The leaves, stems and grain have been known to have some medicinal properties like anti-inflammation, as analgesic, and as a disinfectant of the urinary tract. It is also used in cases of fractures and internal hemorrhaging.

Food Use

To date, there are around a hundred food preparations and recipes that use Quinoa as the primary ingredient. These include tamales, salads, pickles, soups and casseroles, stews, pastries and sweets, desserts and beverages. It also include making of breads, biscuits, and pancakes.

Quinoa is most versatile because many of its parts can be used for a number of preparations. Usable are the whole grain, the roasted flour, small leaves, and instant powder.

To date, there are three main varieties of Quinoa that are commercially available – the white or sweet variety, the dark red and the black variety. The seeds are all similar and almost of the same size.

What is Quinoa?

By this time, you may have already heard about the re-discovery of the “super food” called Quinoa. The most exciting thing about quinoa is its health benefits due to the presence of many beneficial vitamins and minerals.

Being one of the staple foods of the Incas dating back to some 6,000 years ago, its re-discovery is a saving grace among today’s mass-produced but less-than-nutritious staples.

What is Quinoa, and how important is it in today’s circumstances in food and nutrition?

Seeds

Quinoa is actually the edible seed of Chenopodium quinoa, a plant species related to spinach and amaranths. Though the leaves are sometimes used as vegetables, the seeds of the Quinoa are more valuable and are used as food.

The seeds are treated (and cooked) as cereal or food grains. It was regarded as a sacred crop by the Incas, and was commonly referred to as the “mother grain”. It was said that during the planting season, the emperor (or a high Inca leader) would lead the sowing of the first quinoa seed with a golden shovel.

When the Spaniards arrived (and later prohibited the cultivation of the Quinoa crop), there was a decline in the production of the food crop. With the rediscovery of the many health benefits of the Quinoa, there had been a resurgence today in the renewed cultivation of the crop in many parts of the world.

Quinoa Varieties

There are three types of this almost-flat oval-shaped grain – and they also differ in color (and slightly in flavor). The most common is the white variety, while the black kind is very rare.

Quinoa grain has a nutty flavor when cooked. It also becomes soft and has a creamy texture that is easily digestible. There is also a quinoa flour used for other cooking purposes.

Nutritional Content

There is a long list of beneficial ingredients present in Quinoa. First, it has all the complete nine essential amino acids. It is also high in the amino acid lysine which is necessary in tissue growth.

It also has a considerable amount of minerals needed by the body. A 40-gram uncooked Quinoa contains 30 grams of carbohydrates, 6 grams of proteins, 3 grams of dietary fiber, 2 grams of fat, 21 micrograms of folate and 3 IU of vitamin E.

It also contains 25 milligrams of calcium, 89 mg of magnesium, 174 mg of phosphorous, 315 mg. of potassium and 0.96 mg of manganese.

Health Benefits

For one food source so rich in magnesium, Quinoa is perfect for cardiovascular health because magnesium helps relax blood vessels. Consequently, it lowers the risks of high blood pressure and other related heart problems.

The minerals copper and manganese in Quinoa boost the body’s immune system and protects the red blood cells from damage. Its rich fiber content (insoluble) is suited to fight against breast cancer and gallbladder stone formation in women.

Super Food

There are many food crops that are rich with one or two very important nutrients. With Quinoa, there is an abundance of many essential nutrients that some nutritionists consider it as a complete food source. It can also slow the uptake of the sugars involved with white flour, white sugar and other “fast” carbs. This gives the body more time to absorb the remaining nutrients before they’re burned up. Some even qualify Quinoa as a “super food”.

Order Today

The Future Of Green Business

SAN FRANCISCO - JUNE 11: Norcal Waste worker ...
Image by Getty Images via @daylife

In 2007 green business growth was 12%. By 2008 it reached growth of 36% . This showed that Americans are still “regularly” buying green products, according to the Mintel consumer survey.  The Business Ledger in Chicago predicted that green shopping or consumption would increase even in the midst of an economic difficulty.

The third Annual State of Green Business Report released and published in February 2010 shows that despite company lay-offs, salary cuts and business closures, “green professionals” are still surviving.  As a matter of fact, they were not the first ones relieved from their positions.

The report was a clear statement that green businesses were becoming competent in their field.  Employment of green strategies were deemed important in improving company practices, reducing costs but maintain quality service and products.  Aside from that, companies were also able to establish solid customers due to their green practices and methods.

With increasing environmental awareness and concern, the public is demanding companies to become transparent with their operations.  The government and the consumers are both looking at how the products were made and the environmental impacts of these methods.  Apparently, technology is playing a part on increased public awareness.

This is referred to as radical transparency, one of the key trends mentioned in the report.  Information on companies, products and the components of these products are made available.  This would help consumers in making right decisions whether it concerns their health or the environment.  Non-profit and environmental organizations are not only the ones who make the information accessible, mainstream media and companies themselves are providing information on their product ingredients.

Aside from transparency, here are some key trends for green business this year:

•    There are efforts to develop recyclable materials for packing products, like the Coca-cola bottle made of plant derivative which was announced in 2009.  Dell also started shipping products with bamboo cushions.  Reusable takeout food containers are also being used in college cafeterias which would eventually reduce as much as 2 million takeout containers in landfills.

•    There are initial perceptions that constructing and renovating energy efficient buildings are costly. However, the report states that green building has become an important element in the construction business.

•    Buyers are recognizing and purchasing alternative-fueled vehicles.  There are even taxis and trucks that are running on hybrid-electric diesel, an example would the delivery fleet of the Coca-Cola.  UPS are also using hybrid-electric trucks for their deliveries.

•    E-waste disposal, however, is not doing that well.  About 3 million tons of e-waste are being disposed every year, only a small number are being recycled.  This is an aspect that needs to be developed and improved upon.

Companies and businesses, aside from being transparent, are also measuring the carbon footprints and employing different strategies to reduce it.  Is 2010 the year for green businesses to finally make a huge break?  It could be.  However, the success of the green businesses would not only rely on how big their sales and market shares are, but how much impact they have done on the environment and on society.

Related articles by Zemanta
Enhanced by Zemanta

The Future Of Green Business

SAN FRANCISCO - JUNE 11: Norcal Waste worker ...
Image by Getty Images via @daylife

In 2007 green business growth was 12%. By 2008 it reached growth of 36% . This showed that Americans are still “regularly” buying green products, according to the Mintel consumer survey.  The Business Ledger in Chicago predicted that green shopping or consumption would increase even in the midst of an economic difficulty.

The third Annual State of Green Business Report released and published in February 2010 shows that despite company lay-offs, salary cuts and business closures, “green professionals” are still surviving.  As a matter of fact, they were not the first ones relieved from their positions.

The report was a clear statement that green businesses were becoming competent in their field.  Employment of green strategies were deemed important in improving company practices, reducing costs but maintain quality service and products.  Aside from that, companies were also able to establish solid customers due to their green practices and methods.

With increasing environmental awareness and concern, the public is demanding companies to become transparent with their operations.  The government and the consumers are both looking at how the products were made and the environmental impacts of these methods.  Apparently, technology is playing a part on increased public awareness.

This is referred to as radical transparency, one of the key trends mentioned in the report.  Information on companies, products and the components of these products are made available.  This would help consumers in making right decisions whether it concerns their health or the environment.  Non-profit and environmental organizations are not only the ones who make the information accessible, mainstream media and companies themselves are providing information on their product ingredients.

Aside from transparency, here are some key trends for green business this year:

•    There are efforts to develop recyclable materials for packing products, like the Coca-cola bottle made of plant derivative which was announced in 2009.  Dell also started shipping products with bamboo cushions.  Reusable takeout food containers are also being used in college cafeterias which would eventually reduce as much as 2 million takeout containers in landfills.

•    There are initial perceptions that constructing and renovating energy efficient buildings are costly. However, the report states that green building has become an important element in the construction business.

•    Buyers are recognizing and purchasing alternative-fueled vehicles.  There are even taxis and trucks that are running on hybrid-electric diesel, an example would the delivery fleet of the Coca-Cola.  UPS are also using hybrid-electric trucks for their deliveries.

•    E-waste disposal, however, is not doing that well.  About 3 million tons of e-waste are being disposed every year, only a small number are being recycled.  This is an aspect that needs to be developed and improved upon.

Companies and businesses, aside from being transparent, are also measuring the carbon footprints and employing different strategies to reduce it.  Is 2010 the year for green businesses to finally make a huge break?  It could be.  However, the success of the green businesses would not only rely on how big their sales and market shares are, but how much impact they have done on the environment and on society.

Related articles by Zemanta
Enhanced by Zemanta

Tips and Techniques That Beat the Holiday Blues – 2010 By Michael Ellner

The National Mental Health Association lists multiple reasons for why people feel sad, lonely or angry around the holidays. These can range from the stress of holiday pressures, financial challenges, family tensions, isolation and grief from the loss of a loved one.

Let’s face it, 2010 was a very stressful year for many families. People from all walks of life report experiencing the symptoms of what is commonly called the “Holiday Blues.” In my experience, people who are recovering from an injury or coping with a chronic illness, often are feeling even more, lonely and isolated than usual and require more care and support at this time of year.

In terms of rehab and recovery, our natural healing abilities may be inhibited by the way we are feeling. And if we are suffering from the holiday blues, it can make it more difficult for us to follow our physicians directives or participate in holiday activities.

In the event you do encounter these difficulties, the tips below are designed to help you overcome them. Self-hypnosis, guided imagery, meditation and biofeedback help you shift your unhealthy perceptions and take charge of their thoughts, All are effective tools for beating the holiday blues.

Generally speaking, one of the reasons so many people experience the holiday blues is the gross commercialization of the holiday season. Others may feel more isolated and lonely during the holiday season simply because the holidays take them out of daily routine, giving them more time to think about how they are feeling about themselves, and their relationships. People who are confined to home or hospital, in pain or disabled, and suffer from seasonal upsets, are often dealing with more intense emotions and feelings of loneliness because in essence they are already isolated and feeling lonely. People who are recently divorced and those experiencing other types of loss or separation are also more vulnerable to being overwhelmed by seasonal blues.

Many people coping with the holiday blues get caught up in excessive eating, drinking and drugging when they feel this way. I have found that simply re-framing the way my clients view the holidays can be very helpful. Instead of focusing on their grief, loss and painful memories, I teach them to re-focus their attention on the opportunities that this time of year provides. The holiday season gives us an opportunity to consider renewing old relationships and a chance to start new relationships. Many clients have reported that getting involved with helping others really takes their minds off what is disturbing them. Other self-help strategies include:

  • Staying focused on the present or fantasying about the future
  • Exercise
  • Starting a new project or hobby
  • Catching up on things that need to be done
  • Going out and being with people
  • Giving yourself permission to be with your unpleasant feelings until they fade away.

Before closing, I want to mention that many of my client’s have reported that normally when they think about their fond memories it is a pick-me-up but, at this time of the year these same memories often bring up feelings of loss and disappointment. I highly recommend focusing your attention on the present, or future, and using positive imagery to help your beat their holiday blues. One final tip:

Now is an excellent time for you to begin formulating New Year’s resolutions. Once again, self-hypnosis and guided imagery-can help you reach goals and keep resolutions, Doing so is a sure fire way to stave off the post-Holiday Blues. Just something to think about as the holiday season moves into high gear…

For more info on how learning and practicing self-hypnosis can help you beat the Holiday Blues

In addition to his private practice, Ellner, located in New York City, teaches continuing medical education courses on stress management, hypnotic theory and hypnotic pain relief techniques to doctors, dentists, nurses and therapists for PAINWeek, a major annual medical conference. He also conducts webinars for radiologists, internists, psychiatrists, ophthalmologists, cardiologists, plastic surgeons and doctors for ExecSense, the world’s leading webinar publisher for medical professionals. Ellner: michaelellner@verizon.net Phone: +1-212-580-3471 Websites: http://www.nycanxietyhypnosis.com

Article Source: http://EzineArticles.com/?expert=Michael_Ellner

Living A Holistic Lifestyle

The updated USDA food pyramid, published in 20...
Image via Wikipedia

The word holistic was from the Greek word “holos” which means whole, a characteristic or a system is described as a whole and not for each component.  Applying it to lifestyle, holistic living would refer to a harmonious and balanced relationship of physical, mental, emotional and spiritual aspects of a living thing or person.

Those who are following a holistic lifestyle recognize that the body, mind and soul are connected.  An example would be how physical pains manifest during times of stress or depression. If you would visit a holistic doctor, they would address the causes of the problem rather than deal with the symptoms.

Here are some tips for following a holistic lifestyle.

• Eating right.  Your physical and mental wellbeing depends on what food you eat.  Holistic nutrition is not only about buying the right food but learning and understanding why they are good for you.  Holistic nutrition would help you develop appealing menus good for your overall health.

Holistic nutrition would include organic fruits, vegetables, grains and meat. It is important to avoid processed food,  microwavable meals, genetically engineered food, and eating foods at its natural and whole state.  It may also be necessary to take vitamins and supplements.

• Exercise.  Not only would exercising help the body and lose weight, it would also pump more oxygen to the brain.  This would be help in maintaining focus, memory and other brain processes.  Exercises and relaxation techniques like breathing could also help in reducing stress and achieving better mind disposition.  It does not have to take much of your time, 20 to 30 minutes of walk in the park could help a lot.

• No butts and beers. Living a holistic lifestyle would mean you have to stop smoking and limit your intake, if you cannot stop drinking, alcohol.

• Sleep through the night.  Getting enough sleep, which is six to eight hours, will help your body to regenerate.  There are different studies showing its importance.  In fact, insufficient can cause obesity, hypertension, heart disease, weak immune system, memory loss, diabetes and can speed up aging.

• Managing stress.  There are different methods of stress management, it could be through simple breathing and relaxation exercises or through alternative practices like acupuncture or aromatherapy.

• Maintain positive attitude.  It is closely related with stress management.  Often, we are on our lowest, emotionally, when we are stressed or depressed, it is important to re-evaluate priorities,  avoid stressful situations and start laughing.

For some, it may be essential to get a holistic lifestyle coach to help the person maintain the connection and balance among emotions, body and spirit.  A holistic lifestyle coach would be person you can collaborate with in your quest to reach your goals.

Holistic lifestyle focuses on different aspects of life like love and relationships, wealth, health  and spirituality.  Holistic lifestyle tries to address our living imbalances and enable us to take responsibility over our life.  The main objective of a holistic lifestyle is living a happy life and the could be the best gift, ever.

Related articles by Zemanta
Reblog this post [with Zemanta]

Choosing a Holistic Lifestyle Coach

A holistic lifestyle will definitely improve your attitude towards life and how you take care of your physical, mental and emotional well-being.

The Holistic Approach of Alternative Medicine ...

The Holistic Approach of Alternative Medicine

Lifestyle changes can be difficult, determining your direction and goals can also be challenging.  A holistic coach can help you shape up and start living your life in a way that is more in line with your life’s goals than your current lifestyle may be.

There are eight important areas of our life that we need to pay equal attention to: work, money, environment, personal growth, health, community, family and our spirituality.  A holistic coach will consider all the aspects and how, if out of balance, can contribute to health problems.

There are several things to consider when looking for a holistic life coach.

• Consider their experience.  Holistic life coaches should have experience working with different kinds of people. Testimonials from former clients are also a good sign that they’ve accomplished what they say they can.

• Find out how long they have been giving advice and helping people.  Ask how long they have worked as a part-time or full-time coach. You basically want to interview them on a conversational level to find out if you’re both a good fit for each other.

• Holistic coaches can focus on career, life, sales, or any particular field of your choice. Make your needs, desires and goals clear to your coach. They’re best able to help you if you know what direction you’d like to go.

• There is no harm with talking with several holistic coaches before making a choice.  Look for other holistic coaches and meet with them, choose the person you best identify with. It’s an important choice, as important as choosing the right doctor.

• Make sure that the coach you choose understands and listen to your objectives and your demands. The most effective coaches are also the most effective communicators.

• You’ll want to check each coach’s references.  Talk to previous clients or friends or family who worked with the coach and get their feedback.

• Aside from checking the coach’s reference, make sure that they also attended or are accredited by the International Coach Federation or other reputable Trade Associations.  They also provide membership to professional life coaches.

• When meeting with a holistic coach, make sure that you full understand what kinds of services you are receiving. Be sure that the services and fee structure are explained to your satisfaction.

• Choose a coach whom you can identify with whether it is for personal or business reasons. It’s important that you feel comfortable with each other in order to communicate effectively.

It is important to choose a life coach who was able to understand a person clearly and deliver results.  There are a lot of people who falsely advertise themselves as a holistic or life coach. Do not get fooled by impostors and scam artists.

What is a clear way to separate a trustworthy holistic coach?  Check their website.  If they have contact information on their website, make sure to call and verify the information.  Also make sue there’s personal contact information indicated on the site which makes it accessible to clients  24 hours a day.

Also remember that holistic coaches are meant to ease the burden and help you achieve some direction in your life, not add to your stress.  Holistic coaches should be motivating, inspiring, exciting and drives you to action, if they cause you stress, then tell them.  You are the one who will pay the bill, and besides at the end of the day, it is still about you.

While holistic lifestyle coaches can help you prioritize and organize your life in a more balanced way, they’re not meant to be a panacea or fix-all cure. The bulk of the responsibility ultimately lies with you. Nobody can force you to eat the right things, exercise regularly or meditate daily. Deep inside you probably know that they’re the right things to do, you just haven’t “gotten a round tuit” yet. This is exactly where a holistic lifestyle coach can make the difference for you. Decide if it’s a good choice for you and then find someone today. Procrastination is the biggest obstacle that most people face….do it now.

Related articles by Zemanta
Enhanced by Zemanta