Quinoa vs Oats

Hello, It has been a long Vacation week. My kids have been off of school and with them home, nothing gets done. That means no blogging for me!!

However; I did find a few minutes today to write on something that has been on my mind since one of my clients asked me this question "What is the nutritional difference between Quinoa and Oats".
Thank You, Angela:)

Note: This comparison is for cooked quinoa and cooked oats.

Comparison Of Nutritional Value of Oatmeal And Quinoa
Both these grains are highly nutritious and can be used to make a wide variety of dishes. So, let us see a nutritional comparison of both.
A single cup serving of 234g cooked oatmeal provides :

• Calories  – 166
• Total fat – 4g (5% Daily Value reqd.  by body (DV))
• Saturated fat – 1g (4% DV)
• Trans Fat  -  0g
• Cholesterol – 0mg (0% DV)
• Sodium  – 9mg (0% DV)
• Total carbohydrates – 32g (11% DV)
• Dietary fiber  – 4g (16% DV)
• Sugars          -  1g
• Protein  – 6g
• Calcium – 2%
• Iron  – 12%
• Vitamin C – 0%
• Vitamin A – 0%

The percent daily value is calculated on a normal 2,000 calorie diet. This will vary with different individuals. This food is low in cholesterol and saturated fat and is an excellent source of phosphorous, manganese and selenium. It is suggested that complementing oatmeal with other foods rich in amino acids can improve the quality of protein.
The following is a nutritional profile of cooked quinoa.
For a serving size of 185g

• Calories 222
• Calories from fat 32
• Total fat 4g (16% DV)
• Saturated fat (0% DV)
• Cholesterol 0mg (0% DV)
• Sodium 13mg (1% DV)
• Total carbohydrates 39g (13% DV)
• Dietary fiber 5g (21% DV)
• Protein 8g (48% DV)
• Vitamin A 0%
• Vitamin C 0%
• Calcium 3%
• Iron 15%

DV refers to percent daily value that is based on 2,000 calorie diet. Each person’s DV will vary depending on daily needs. The nutritional opinion is that this food is very low in sodium and cholesterol and low in saturated fats. It is also a good source of magnesium, phosphorous, folate and manganese.
As far as protein content is concerned, quinoa which has been compared to dried whole milk has higher protein content, especially essential amino acids like threonine, lysine and methionine. For example, ½ cup uncooked oatmeal gives 5g protein and uncooked quinoa 12g protein.
For more information log onto
http://www.thesuperfoods.net/


Also, Quinoas protein is what makes this such a super food.

Protein in Quinoa:

One of the best reasons to enjoy quinoa is because it has a high-protein content, which makes it a great cholesterol-free and low-fat source of protein for vegetarians and vegans. According to the USDA nutrient database, 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein. To put that in reference, the recommended daily protein intake is about 56 grams for most men and 46 for most women.

One of our favorite Quinoa meals is a Mexican style Quinoa....
Make Quinoa according to package. 1 cup of quinoa makes 3 cups cooked. So, I take the 3 cups and  mix in a can of diced tomatoes seasoned how you like or we use homemade salsa. Then, mix in your seasonings of cumin, chili powder, red pepper flakes. Add in cilantro, lime and some green onions. Then, add in some black beans and top with cheese. Bake at 350 until cheese is melted. Enjoy!!

Enjoy this wicked cold day!!!

The Importance of Vitamin C

The Importance of Vitamin C, especially at this time of year. Eat lots of Vitamin C rich foods which can be found here http://strengthandcore.blogspot.com/2013/05/vitamin-c-rich-foods-to-decrease.html
Lots of good information a must read!!!

http://www.lef.org/magazine/mag2008/apr2008_Newly-Discovered-Benefits-Of-Vitamin-C_01.htm

What You Need to Know: Vitamin C

Ascorbic acid, or vitamin C, is a potent antioxidant with increasingly diverse uses in health promotion and disease prevention. Every step in the progression of atherosclerosis can benefit from the antioxidant power of vitamin C, from preventing endothelial dysfunction and altering lipid profiles and coagulation factors to preventing blood vessel changes that can lead to strokes and other vascular catastrophes. Vitamin C supplements reduce cellular DNA damage that is the vital first step in cancer initiation and also reduce the inflammatory changes that allow a malignant cell to grow into a dangerous tumor. Vitamin C supplements enhance the health-promoting effects of exercise and reduce exercise-induced oxidative damage. Vitamin C supplements also dramatically combat the oxidative damage caused by smoking and exposure to tobacco smoke. In respiratory conditions, vitamin C supplements help avert or shorten the duration of common colds and may mitigate the risk of serious respiratory conditions like asthma. Vitamin C supplements can speed the clearance of the stomach disease-causing bacterium Helicobacter pylori Vitamin C and the Importance of Antioxidants Oxidative damage and the resultant inflammatory changes are now known to lie at the root of most common chronic conditions in humans, such as cardiovascular disease and cancer.5,35,48-51 Although for many years it was thought that tissue ischemia (lack of oxygen-rich blood) caused the damage from acute conditions such as myocardial infarction (heart attack) and stroke, today we recognize instead that it is the sudden restoration of vital oxygen and the consequent production of reactive oxygen species that wreak major havoc on surviving tissue.52 This so-called ischemia/reperfusion injury is also now recognized as a critical factor in brain injury following bleeding and head trauma.53 Reactive oxygen species are harmful in other ways as well—they contribute to the DNA damage that is the first step in converting healthy cells into malignant cancers54,55 and they impair many of the checks and balances inherent in our immune systems, rendering us potentially vulnerable to deadly infections and their consequences.56,57 Finally, healthy lifestyle choices such as exercise17,18 and unhealthy activities such as smoking and excessive alcohol consumption14,24,58 produce reactive oxygen species that must be controlled to prevent tissue injury. Scientists studying all of these conditions are rapidly developing a strong appreciation for vitamin C’s powerful potential as a preventive and often therapeutic supplement.  and cut the risk of gastric cancer it causes.

Strength and Core: National Blueberry Pancake Day!!

Strength and Core: National Blueberry Pancake Day!!

National Blueberry Pancake Day!!

I thought a special post was in order for National Blueberry Pancake Day!!!

Couldn't pass this one up!!! I posted one of my/our families favorite pancake recipe. And, It only takes 2 Ingredients and a few spices. So, quick and easy and full of protein.

Had an early morning workout of legs/shoulders/ chest followed by and early morning client.
Waiting for laundry as I return emails and then off to do errands.
Enjoy these Pancakes any day of the week!

HERE IS THE RECIPE.

• 1 mashed, super ripe banana 
• 2 eggs
• Coconut oil for the pan

My additions: a bit of pumpkin pie spice, 2 tablespoons of ground flaxseed [ this really, really holds the mixture together ], a bit of vanilla, & a dash of cinnamon.

Optional: all-natural maple syrup + berries

+ Directions: mash your banana with a fork. In another bowl whisk eggs. Mix eggs & banana together. Add my additions. Put the coconut oil in the pan [ on low-medium heat ]. Add a silver dollar-sized amount to the pan. Let the cake set for thirty seconds [ or when the center bubbles ] & flip it! Enjoy with berries & a bit of syrup. Option: if you’re pressed for time use a blender to mix your ingredients.

 

 

In honor of National Pancake Day what is your favorite?



National Chocolate Cake Day!!!

Good Monday Morning!!! Today is National Chocolate Cake Day:)  Let there be cake. A busy morning already. This is why I try to be so organized because life always throws us craziness in our lives.


So I made this wonderful Chocolate Quinoa Cake: here is the inspiration picture

http://www.healthfulpursuit.com/2011/06/rich-chocolate-quinoa-cake-with-vanilla-buttercream-frosting/
Here is my cake!!!

 

It was delicious and well worth the attempt. Just not pretty:) I did make some minor changes. I did not have all the eggs the recipe called for so, I substituted with flax seed. My frosting is about 1 cup greek yogurt and maple syrup to taste and a little vanilla extract.

Today's workout: Pilates/weights class in the morning and another Pilates weights class this evening!
Tuesday is slow and heavy working legs/ shoulders and bis


So, I went to the Talk on Beating the Sugar Blues, and it was very informative and Ashley the presenter was very delightful. :) her website is   optimalhealthandhealing.com.

Enjoy your cake day!!! Just be sure to move extra today:)

Restore, Renew and Revive and Almond flour cracker recipe

Restore, Renew and Revive
YOUR THURSDAY THAT IS!

My Wednesday was actually my day off. I had a wonderful lunch with my daughter after her mid-terms at Panera Bread (her favorite). Then, my husband made the tuna chard wrap from the Cleanse Menu listed below. I actually made these crackers http://www.elanaspantry.com/  to go with the Tuna instead of the chard.
      

 Great little crackers! Thanks Elena
My workout continues as usual. Not much cardio since my toe and foot is still healing. Today was a Pilates class with weights. But, my Thursday will consist of an early morning workout heavy with Back/ Bi’s. Early morning client. Then off to another Pilates class with weights and ending my day with another Pilates class (I think I’ll just instruct this one!!) I can’t wait until Saturday when I will be attending a wonderful class of “Beating the Sugar Blues”. However, I love sugar and if eaten in the right way, such as chocolate it is very beneficial for you. Maybe I need to blog about the benefits of chocolate “Cocoa”. Life is too short and full of unpredictability to limit such life’s pleasures.





Enjoy!!! Your Thursday. Focus on Restoring, Renewing and Reviving

Continually persistent

I cannot believe it's been a week since my last post. Where does the time go???

How time flys when you are having fun!!! 
Continuing my 3-1-2-1 In Which I eat clean for three days and then relax just a bit for 1 day and then eating clean for 2 days and relaxing again for another day. I really enjoy this cycle, as it allows me to enjoy more family time and events. So, tonight is my last clean night before I get a day off:)  Love it!!!

Also, continuing my 3-2-1 Intensity level workouts.
3 days of Intensity workouts
2 days of lighter/cardio workouts and
1 day off!
However, I work it so that I never have a day off the same day as a cheat day on my diet.

This morning started with an early morning workout for me of Slow and heavy legs....Then a client. Half days for the kids and probably no school tomorrow with the impending storm.

Tonight with be another leg workout when I workout with my husband!

Until Thursday!!!
Keep positive and keep moving!!!!