Stephanie Linus Daily

Tag: Food

  • FOOD & MOOD: WHAT ARE YOU EATING?

    What you eat is who you are. Food has the power to affect everything you do and how you do it. Food affects your brain, your mood, and your appearance.

    The food you eat and the mood you are in are connected. So what are you eating? And how is the food you take affecting your mood and your life?

    As you strive into a new day (everyday), here are a few mood-positive meals you should consider:

    OATS: Oats are a whole grain that can keep you in good spirits all morning. They’re an excellent source of fiber. Fibre promises better mood and energy levels. This is attributed to more stable blood sugar levels, which is important for controlling mood swings and irritability.

    NUTS and SEEDS: Nuts and seeds are high in plant-based proteins, healthy fats, and fiber. Nut intake is linked to lower depression (of up to 23%). Nuts are good sources of  zinc and selenium.

    COFFEE: The world’s famous drink makes you happier too! Caffeine prevents tiredness, therefore increasing alertness and attention. It also increases the release of dopamine and norepinephrine which are mood-boosting.

    BEANS: Excellent source of B Vitamins, beans is full of feel-good nutrients.

    BANANA: Bananas contain prebiotics – and excellent source of fibre that feeds healthy bacteria in your gut, Also high in Vitamin B6, it allows for stable blood sugar and better mood control.

    VEGETABLES: Of course! Boost your brain health and over-all health by having as much vegetables in your meals.

    GREEN TEA: This contains mood-boosting nutrients like L-theanine, an amino acid that helps fight anxiety. 

    CHIA SEEDS: You can simply sprinkle chia seeds in your meals. They are very versatile. They are a plant-based source of omega-3 fatty acids, and contain a wealth of additional nutrients like protein, fibre, calcium and iron. This mood boosting food is also a good source of magnesium. Chia seeds is nature’s relaxant mineral, and it can help stress and anxiety.

    culled: healthline, culinarynutrition.

  • Why Eating Healthy Really Does Matter

    If you change your eating habits for the better, you should see a big difference in just 28 days. Yes, it’s actually possible! What we eat can affect all the processes in the body, including cell regeneration, inflammation, digestion and sleep. So it’s no surprise that after even as little as 28 days of eating well you can expect to not only look better, but feel a whole lot better, too.

    But before we talk about the benefits of healthy eating, what does it really mean to eat healthy?

    Healthy eating includes consuming high-quality proteins, carbohydrates, heart-healthy fats, vitamins, minerals and water in the foods you take in while minimizing processed foods, saturated fats and alcohol. It’s also important to focus on diet quality. The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate—like vegetables (other than potatoes), fruits, whole grains, and beans—are healthier than others.

    Healthy eating has so many benefits. You may find that moving more and eating better could help you keep up with the demands of your busy life and be there for the people who depend on you.

    Adopting new, healthier habits may protect you from serious health problems like obesity and diabetes. New habits, like healthy eating and regular physical activity, may also help you manage your weight and have more energy. 

    Generally, for adults, here are the main benefits of eating healthy:

    • May help you live longer
    • Keeps skin, teeth, and eyes healthy
    • Supports muscles
    • Boosts immunity
    • Strengthens bones
    • Lowers risk of heart disease, type 2 diabetes, and some cancers
    • Supports healthy pregnancies and breastfeeding
    • Helps the digestive system function
    • Helps achieve and maintain a healthy weight

    Looks like it’s worth it to me! So, why not try develop a healthier eating habit starting today and you’ll be glad you did!

  • Our Actions Are Our Future

    Today is World Food Day 2021, another great opportunity to remind ourselves that our actions are our future and the future is in our hands!

    The way we produce, consume and, sadly, waste food exacts a heavy toll on our planet, putting unnecessary pressure on natural resources, the environment and climate.

    But, thankfully, solutions exist.

    We need to influence what is produced by increasing our demand for sustainably produced nutritious foods, and at the same time be more sustainable in our daily actions, first and foremost by reducing food loss and waste. We also have the responsibility to spread the word, building awareness about the importance of a healthy and sustainable lifestyle.

    #WorldFoodDay #WorldFoodDay2021

  • The Truth About Antioxidants & The Immune System

    With the Coronavirus sweeping across the world and infecting many at an alarming rate, one common thing people are looking into is is ways to boost their immune system.

    On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. Multiple research studies have proven the effectiveness of antioxidants to neutralise and eliminate free radicals from the bloodstream in a bid to keep your body functioning optimally. The immune system prevents countless diseases and cures infections. However, sometimes it needs a little help. Eating a diet rich in antioxidants can provide that extra boost.

    The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables, especially those with purple, blue, red, orange, and yellow hues. Don’t forget whole grains, nuts, seeds and beans are awash in these potent compounds, too. In addition, consuming green tea, garlic, ginger, onions and turmeric are not only good anti-inflammatory foods, but also contain antioxidants that boost your immune system.

    These foods are by no means a cure to any kind of virus infection. They make your body stronger and better able to fight diseases, so, incorporate them into your diet not just during this pandemic but always.

    Stay safe and stay healthy Amazonians!!

  • Could You Eat Just One Food For A Whole Week?

    When it comes to my diet, I like variety! I get bored easily when I eat the same food for a couple of days and like to cook different meals as often as I can. Asides from the numerous health benefits one gets from eating a balanced diet made up of all the necessary nutrients – vitamins, minerals, carbohydrates, protein, and fat-food is more enjoyable when there is a variety to choose from.

    However, some people can just eat the same food over and over for a long period of time. Take kids for instance, when they love one food, they want to eat it every day! But sometimes adults do exactly the same thing. Do you fall into this category?

    Is there a single food that you can survive on for one week? Do you sometimes find yourself repeatedly eating the same food over and over again – hint: rice and chicken *wink*? Could you eat just one food for a whole week, and if yes, what would that food be?

    Let me know below in the comments section. I look forward to reading them!

  • Have A Delicious Weekend!

    Finally, the weekend is upon us!

    It’s been such a busy week and I’m totally in the mood for some relaxing this weekend. But even more, I have a few events to attend and would be going there ready to try out some tasty dishes.

    Food is always a great way to bring people together to share cultures, experiences, to celebrate and generally have a good time. Sharing food can be a great way to bond with people you live with, work with, or people you are just trying to build a relationship with. Sharing food is at the very center of almost all human relationships and bonds. There are tons of benefits to sharing food or a meal with people.

    It builds trust among people sharing the same food. You can achieve decisions and consensus more quickly, you’re more likely to respect each other, and it’s easier to work together. Whether it’s sitting down to dinner with your loved ones or a simple working lunch with your colleagues, it can lead to a happier and healthier you. So, I encourage you to share a meal with someone this weekend and overall, just have yourself a great time!

    Who else is in the mood for some deliciousness this weekend?

  • 5 Reasons Why You Should Include Oatmeal In Your Breakfast Menu

    Nothing says “Good Morning” better than a warm bowl of nourishing goodness called Oatmeal. For those trying to lose weight, including oats to your meals, is definitely a no-brainer. Oatmeal is the best way to have “Breakfast with Benefits” because it contains fibre and nutrients that hep you start your day on a healthy note.

    For those who fail to include oats in their meals, you are really missing out on the following health benefits:

    1. Low Cholesterol: Oats helps to reduce cholesterol level hence reducing the risk of heart disease.
    2. Contains Soluble and Insoluble Fibers: Oats help to regulate bowel movement thereby preventing constipation and improving intestinal health.
    3. Highly Nutritious: With one cup of cooked oatmeal you get a balanced breakfast: about 150 calories, four grams of fiber (about half soluble and half insoluble), and six grams of protein. It also contains thiamin, magnesium, phosphorus, zinc, manganese, selenium, and iron.
    4. Low Blood Sugar: Oats help to lower blood sugar by slowing down the absorption of carbohydrates into the bloodstream.
    5. Highly recommended for weight loss: If you are trying to lose or control your weight, you should be taking oats because it keeps you feeling fuller longer. A breakfast smoothie, consisting of blended oats, fruits, and ice can easily squash your hunger easily until lunch.

    Have you tried oats before and did not like it? You should really reconsider. This time, try combining fruits and nuts or spices like nutmeg and cinnamon while cooking to add more nutrients and flavour. You can also blend your oats with different fruits to make a healthy oatmeal smoothie.

    If you haven’t tried it yet, I’m recommending GreenValley Oatmeal for you. You should find several different ways to eat it every day.

    SL Fabz, How do you like to take your oatmeal?

    xoxo ❤️ SL

  • Foodie Time: How To Prepare Yam Bolognese

    Sounds interesting right? I found this specialty on 9jafoodie and I just had to try it out. It will do great for lunch or dinner.

    Typically, Bolognese sauce is a meat-based Italian sauce served with pasta, but here we are doing it the yam way.

    Here is the recipe:
    Bolognese Sauce
    3 cups minced meat
    ½ teaspoon each (Ground- Ginger, garlic and pepper)
    Salt – to taste
    1 cubed spice
    2 sprigs Green onions – chopped
    1 cup water
    1 tsp. flour

    Pan Roasted Yam
    ½ medium yam tuber (900g) – peeled, cubed and wash
    Salt – to taste
    3 Tbsps. Coconut or vegetable oil
    ½ tsp ground pepper
    1 small onion – thinly sliced
    1 cubed spice

    Directions

    1. In a pot, cover washed yam with water and set on medium-high heat. Boil for 15-18 minutes or until just fork-tender. Drain and set aside to cool slightly.
    2. While yam is boiling, place another pot on high heat; add in minced meat, spices, salt, cubed spice, and chopped onion. Stir-fry for 5-7 minutes or until meat is browned and cooked. Add in 1 cup of water and flour. Stir to combine. Remove from heat and set aside.
    4. Combine cooked yam with salt, pepper, and your desired spice
    5. Add oil to a skillet and heat until hot. Add yam. Allow the yam to brown underneath. Flip yam and brown on other side for 2-3 sides. Add in onions and stir-fry gently for another 2-3 minutes.
    6. Add sauce into cooked yam. Cover and simmer for 5 more minutes. Serve and enjoy.

    So, would you love to try this?

  • 5 Healthy Reasons Why You Should Eat Cucumbers

    Whether you add cucumber slices to your salad, toss them in your smoothie or take them as a snack, cucumbers help keep you full without ruining your diet.

    But not only are they satisfying, they are also great for your body. Here are some impressive health benefits of cucumbers:

    Cucumber Rehydrates The Body
    If you are too busy to drink enough water, eat the cool cucumber, which is 90 percent water. It will cheerfully compensate your water loss.

    Freshen Your Breath
    Placing a cucumber slice on the roof of your mouth may help to rid your mouth of odor-causing bacteria. According to the principles of Ayurveda, eating cucumbers may also help to release excess heat in your stomach, which is said to be a primary cause of bad breath

    Fight Cancers
    Cucumber are known to contain lariciresinol, pinoresinol, and secoisolariciresinol. These three lignans have a strong history of research in connection with reduced risk of several cancer types, including breast cancer, ovarian cancer, uterine cancer and prostate cancer.

    Packed with Vitamins
    Cucumbers are rich in most essential vitamins that the body needs. They contain vitamin A, vitamin B and vitamin C, which strengthens the immune system and gives the body more energy and a youthful glow.

    Good For Diabetics
    Patients of diabetes can enjoy cucumber while also reaping its health benefits. Cucumber contains a hormone needed by the cells of the pancreas for producing insulin.

    Protect Your Brain
    Cucumbers contain an anti-inflammatory flavonol called fisetin that appears to play an important role in brain health. In addition to improving your memory and protecting your nerve cells from age-related decline, fisetin has been found to prevent progressive memory and learning impairments in mice with Alzheimer’s disease.

    Good For Weight Watchers
    Cucumbers are low in calories and high in water, making them ideal for those who want to lose a few pounds. They are also high in fiber that aids digestion and can be a cure for constipation.

    Do you know of any other health benefits of eating cucumber? Do you eat cucumber often?

  • My Jollof Rice Secret Ingredient

    Hmmm…… Good Ol’ Jollof rice!

    This is one meal I’m sure lots of people would be eating today. A typical Nigerian party menu is incomplete without this meal. It is easy to prepare, widely accepted and enjoyed by lots of people. It is one meal almost every Nigerian lady knows how to prepare, but as it is with most recipes, different people have different ways they bring out the flavour in their dishes.

    Same goes for Jollof Rice. As simple as it looks, you’d be shocked that many people prepare this meal in different ways. For some people, Jollof Rice is never complete without real chicken broth. For other people, fresh tomatoes must be sliced inside the pot when the meal is about getting done.

    But for me, my most important Jollof Rice ingredient is…. Bay Leaves! I don’t miss out on this when preparing this meal. It gives a unique aroma and taste to my meal that no other spice can. It also has some great health benefits such as:

    bay leaf

    1. Bay leaf greatly helps in digestion. It is used as a natural remedy in a wide range of digestive disorders.
    2. Bay leaf helps in regulating blood sugar levels.
    3. Bay leaf contains the phytonutrients, caffeic acid and rutin, as well as salicylates. These phytonutrients protect the heart and lower the risk of strokes and heart attack.

     

    Don’t forget, its best to use it dry rather than fresh.

    So, tell me. What’s your most important ingredient in Jollof Rice? How do you prepare your Jollof Rice that makes it unique?

    I’d love to know!