A Little Bit of Ice: Jun 23, 2010

Quote of the Month:

July: A woman who cannot be ugly is not beautiful. ~Karl Kraus
April: "There are no secrets to success. It is the result of preparation, hard work, and learning from failure."
March 2011: "Life is to be lived. If you have to support yourself, you had bloody well better find some way that is going to be interesting. And you don't do that by sitting around." ~ Katharine Hepburn
November 2010: "Women need real moments of solitude and self-reflection to balance out how much of ourselves we give away." ~ Barbara De Angelis

Wednesday, June 23, 2010

Protein

Here's a list of the amount of protein in certain foods, just a bit of useful info.

Beef

• Hamburger patty, 4 oz – 28 grams protein (remember to always purchase LEAN meats)

• Steak, 6 oz – 42 grams (never fried)

• Most cuts of beef – 7 grams of protein per ounce

Chicken

• Chicken breast, 3.5 oz - 30 grams protein (always skinless)

• Chicken thigh – 10 grams (for average size)

• Drumstick – 11 grams

• Wing – 6 grams (made in the oven)

• Chicken meat, cooked, 4 oz – 35 grams (if you buy the chicken already cooked it may have too much sodium)

Fish

• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce

• Tuna, 6 oz can - 40 grams of protein (don't add too much mayo)
Pork (try not to eat this too much)

• Pork chop, average - 22 grams protein

• Pork loin or tenderloin, 4 oz – 29 grams

• Ham, 3 oz serving – 19 grams (try turkey ham)

• Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams

• Bacon, 1 slice – 3 grams (try turkey bacon instead)

• Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

• Egg, large - 6 grams protein (use egg whites only)

• Milk, 1 cup - 8 grams (buy 2% milk)

• Cottage cheese, ½ cup - 15 grams (low fta)

• Yogurt, 1 cup – usually 8-12 grams, check label (Greek yogurt has double the protein of regular low fat yogurts)

• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz

• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz

• Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

• Tofu, ½ cup 20 grams protein

• Tofu, 1 oz, 2.3 grams

• Soy milk, 1 cup - 6 -10 grams

• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans

• Soy beans, ½ cup cooked – 14 grams protein

• Split peas, ½ cup cooked – 8 grams

Nuts and Seeds (try to get lightly salted or non salted)

• Peanut butter, 2 Tablespoons - 8 grams protein

• Almonds, ¼ cup – 8 grams

• Peanuts, ¼ cup – 9 grams

• Cashews, ¼ cup – 5 grams

• Pecans, ¼ cup – 2.5 grams

• Sunflower seeds, ¼ cup – 6 grams

• Pumpkin seeds, ¼ cup – 8 grams

• Flax seeds – ¼ cup – 8 grams

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Six Day Detox

Enter at your own risk, lol.

You are to eat only the food indicated for each day all day long. You might get headaches, but according to doctors it's just part of the detox process. Drink plenty of water. If you get hungry chug down a full glass of water and deal with it. I have not tried this yet, but I will after my Chata Tubilla diet. If you try this first let me know how you did.

Monday: Oranges

Tuesday: Panela cheese

Wednesday: Melons (any type will do, you can even mix them up)

Thursday: Tuna (in water only)

Friday: Pineapple

Saturday: boiled chicken (lightly seasoned)

Fat Burning Foods:

milk- calcium is a metabolic trigger

whole grain cereals- complex carbs and fiber keeps insulin levels low after meals

oats- great source of fiber, calorie burn controls insulin levels

jalapenos-capsaicin speeds heart rate and metabolism

habaneros- burn 1,000 cal. daily

cayanne chiles- spicy meals increase metabolism by 25%

Green tea- chemical called EGCG that causes the brain and nervous system to run faster and helps burn calories (80 cal. a day)

Chicken- high in protein and boosts metabolism

salmon and tuna- high in omega-3, alters leptin (hormone that burns calories)

sardines-replace 6g of fat with fish oil

other fat burning foods inckude:

tomatoes, spinach, melons, mustard, onions, pasta, potatoes, apples, barley, beans, berries, grapefruit, greens, kiwi, lettuce, broccoli, buckwheat, cabbage, carrots, corn, cottage cheese, figs, and yougurt.

Source of info: AOL Health and various university studies

also, check out this site: http://www.flat-stomach-exercises.com/fat-burning-foods.html

Smoothie Central

Smoothie- 1 cup of 2% milk, 1/2 cup strawberries, 1/2 cup blueberries, 3 tbsp. oatmeal, 2 tbsp. almonds, honey (optional, to taste), and a few leaves of spinach

Strawberry Pom Smoothie- 1 cup of 2% milk or fat free milk, 1/2 cup of 100% Pomegrante juice -1 mini Häagen-Dazs® vanilla ice cream (or a fat free/sugar free vanilla ice cream),1 cup of frozen/fresh strawberries

Not-really-green Smoothie
1/2 cup 2% milk
1/2 cup OJ
a bunch of spinach
1 scoop of mango ice cream
1 teaspoon of honey
1/2 of a banana
1 tablespoon of oatmeal (optional)

Everything Smoothie:

1/4 cup soy milk

1/4 of baby spinach

frozen berries

Meal Plan-Examples 1

Saturday and Sunday
Breakfast: Fruit smoothie (2% milk, strawberries, blueberries, oatmeal, almonds, honey, and spinach)

Snack: 1 small apple w/ 1 tbsp. of natural peanut butter

Lunch: 3 oz. of Lean Chicken breast with greens

Snack: Green tea

Snack: 2% cottage with fruit

Dinner: Fish and spinach or salad greens

Snack: Green tea

Monday-Friday
Breakfast: 1 boiled egg (whites only) and plain oatmeal w/cinnamon (make w/water instead of milk)

Snack: 1 small apple

Lunch: 3 oz. of Lean Chicken breast with greens

Snack: Green tea

Snack: Natural almonds (no salt)

Dinner: Fish and spinach or salad greens (w/ 2% milk)

Snack: Green tea

you can use this website to count your calories: http://caloriecount.about.com/

Meal Plan- Examples 2

Monday:

Breakfast: Not-so-Green smoothie

Snack: 2 boiled egg whites

Lunch: greens and beans

Snack: grapes

Snack: green tea

Diner: oven honey barbq chicken w/veggies and a side salad

Tuesday:

Breakfast: plain oatmeal w/ 2% milk or water and cranberries. V8 fruit medley juice and 2 boiled eggs

Snack: celery and cherry tomatoes with ranch dressing

Lunch: Spaghetti with Walnuts, Gorgonzola, and Sun-Dried Tomatoes with a side Cesar salad

Snack: green tea

Snack: grapes

Diner: Cob tuna salad (tuna [moms recipe], 1 tablespoon olive oil as dressing, 1 boiled egg white, lettuce, 1/4 cup of corn and a sprinkle of shredded cheddar cheese). 4 crackers

Wed.:

Breakfast- plain oatmeal w/ 2% milk or water and cranberries. apple juice and 2 boiled eggs Snack: Chobani Greek yogurt (strawberry/banana) Lunch: chicken and brown rice soup Snack: red seedless grapes Snack: Planters NUT.rition energy bar Diner: honey mustard chicken salad (5 honey battered chicken strips [oven], 1/4 cup of honey mustard dressing, lettuce, 5 cherry tomatoes, and spinach) Thursday:

Breakfast- Get your greens smoothie

Snack: green seedless grapes

Lunch: Honey glazed salmon and colcanon

Snack: Chobani Greek yogurt (raspberry)

Snack: green tea

Diner: Salad

Friday:

Breakfast- plain oatmeal w/ 2% milk or water and cranberries. apple juice and 2 boiled eggs

Snack: Chobani Greek yogurt (strawberry/banana)

Lunch: chicken and brown rice soup

Snack: red seedless grapes Snack: Planters NUT.rition energy bar

Diner: honey mustard chicken salad (5 honey battered chicken strips [oven], 1/4 cup of honey mustard dressing, lettuce, 5 cherry tomatoes, and spinach)

Saturday:

Breakfast- Get your greens smoothie

Snack: green seedless grapes

Lunch: Honey glazed salmon and colcanon

Snack: Chobani Greek yogurt (raspberry)

Snack: green tea

Diner: Cob tuna salad (tuna [moms recipe], 1 tablespoon olive oil as dressing, 1 boiled egg white, lettuce, 1/4 cup of corn and a sprinkle of shredded cheddar cheese). 4 crackers

Sunday:

Breakfast: plain oatmeal w/ 2% milk or water and cranberries. V8 fruit medley juice and 2 boiled eggs

Snack: celery and cherry tomatoes with ranch dressing

Lunch: Spaghetti with Walnuts, Gorgonzola, and Sun-Dried Tomatoes with a side Cesar salad

Snack: green tea

Snack: grapes

Diner: salad

Honey Glazed Salmon with edamame

Notes: The natural richness of salmon and it's high amount of Omega-3's makes it a great choice for a healthy meal that doesn't need much added fat. By stuffing a mixture of fresh herbs into the fillets, through a pocket, the fish is infused with bright flavors. A light glaze during the cooking process is the final touch. Ingredients: 1/4 cup packed cilantro leaves 2 scallions 2 teaspoons vegetable oil 1 teaspoon grated ginger Kosher salt and freshly ground pepper 4 center cut skin-on wild salmon fillets, about 6 ounces each 2 teaspoons fresh lime juice 2 teaspoons low-sodium soy sauce 2 teaspoons honey 1/4 teaspoon black sesame seeds 1 1/3 cups cooked edamame Lime wedges, optional garnish Directions: Preheat the grill over medium-high direct heat. Oil the grill grates. Finely chop the cilantro and scallion and mix in the oil and ginger. Season with salt and pepper. Cut two 3-inch long slits through the skin lengthwise on the bottom of the salmon fillets, going about halfway into the salmon. Evenly stuff the slits with the herb mixture. Season the fish with salt and pepper. Stir together the lime juice, soy and honey until smooth. Place the salmon, skin side up, on the grill and cook until well marked, 3 to 4 minutes. Turn the salmon and continue to cook, brushing the tops with the sauce, until the fish is cooked through, about another 3 to 4 minutes. Transfer to a serving plate and sprinkle the tops with the sesame seeds. Serve with edamame and lime wedges. Broiler directions: Position an oven rack so that a baking sheet set on the rack is about 4-inches below the heat source. Preheat the broiler. Prepare the salmon as above and place the fillets, skin down, on a foil lined baking sheet coated with cooking spray. Broil, basting 3 to 4 times with the sauce, until just cooked through, about 6 to 7 minutes. Nutritional analysis per serving (analysis not including optional lime wedges) Calories 345; Total Fat 15g (Sat Fat 1.8g, Mono Fat 4.1g, Poly Fat 5.8g) ; Protein 39g; Carb 10g; Fiber 3g; Cholesterol 93.5mg; Sodium 306mg Copyright 2010 Television Food Network, G.P. All rights reserved

Irish Lamb Stew

Total Time: 2 hr 15 min
Prep Time: 30 min
Servings: 2

Ingredients:

1/8 cup(s) all-purpose flour

Coarse salt and ground pepper

3/4 pound(s) boneless lamb stew meat (preferably shoulder), trimmed of excess fat and cut into 2-inch cubes

3/4 tablespoon(s) canola oil

1/4 large onion, chopped

1/5 teaspoon(s) dried thyme

1/3 cup(s) dark beer

1/3 pound(s) medium new potatoes, peeled and quartered

1/4 pound(s) carrots, peeled and cut 1/2 inch thick diagonally

3/4 tablespoon(s) chopped fresh parsley

Directions

In a large bowl, season flour with salt and pepper. Dredge lamb in flour mixture, shaking off excess. In a Dutch oven, heat oil over medium heat. Working in batches, brown lamb on all sides, about 5 minutes per batch. Transfer to a plate.

Pour 1/4 cup water into pot, scraping up browned bits from bottom with a wooden spoon. Add onion; cook, stirring occasionally, until water has evaporated and onion is beginning to soften, about 5 minutes. Return lamb to pot; stir in thyme, beer, and 1 1/2 cups water. Cover; simmer until lamb is tender, 1 to 1 1/2 hours.

Add potatoes, carrots, and 1/2 cup water. Cook, covered, until vegetables are tender and stew has thickened, about 20 minutes. Season with salt and pepper. Let cool completely before storing. Stir in parsley just before serving.

Ingredients:

· 1/5 cup(s) sun-dried tomatoes packed in extra-virgin olive oil, drained

· 2/3 clove(s) garlic, thinly sliced crosswise

·1/3 pound(s) whole-wheat spaghetti

·1/3 cup(s) walnut pieces, finely chopped

·2 ounce(s) Gorgonzola dolce, cut into small pieces, at room temperature

· cup(s) flat-leaf parsley, chopped

·1/5 teaspoon(s) freshly-ground pepper, shredded

Directions:

1. Bring a large pot of salted water to a boil.

2. Cut tomatoes into thin strips; combine with 3 Tbsp of marinating olive oil from the jar and garlic in a large nonstick skillet over low heat. Cover skillet and sweat (slowly cook) mixture 10 minutes, stirring once or twice, until garlic is tender without browning. Remove tomatoes and garlic with a slotted spoon to a pasta bowl, and cover.

3. Meanwhile, add spaghetti to boiling water and stir a few times; cook according to package directions. Drain spaghetti, reserving about 1/2 cup of the cooking water.

4. Add walnuts to oil remaining in skillet and cook, stirring constantly on medium-high heat, until nuts are fragrant and lightly toasted, about 3 minutes.

5. Add spaghetti to skillet and toss with walnut mixture over medium heat until pasta is hot and evenly coated with walnuts; transfer to pasta bowl. Add Gorgonzola, parsley, black pepper, and reserved cooking water; toss again until cheese starts to melt. Serve immediately.

Serves 8

Note: To make a vegetarian version, use low-sodium vegetable broth and substitute quartered button mushrooms or cubed firm tofu for the chicken.

Ingredients:

8 cups low-sodium chicken broth (i used 1/2 chciken broth & 1/2 veggie broth) divided

1 medium onion chopped

3 medium carrots chopped

2 stalks celery, chopped

2 cups water

1 cup long-grain brown rice

1 small chicken breast (about 6 ounces), cut into 1/2-inch cubes

1 bay leaf

1 bunch kale, thick stems removed and leaves thinly sliced

Method:

In a large pot over medium-high heat, bring 1/2 cup broth to a simmer. Add onion, carrots and celery and cook about 8 minutes or until onion is translucent, stirring occasionally. Add remaining 7 1/2 cups broth, water, rice, chicken and bay leaf. Bring to a boil. Reduce heat to a simmer, cover and cook about 35 minutes or until rice is tender and chicken is cooked through. Remove bay leaf and stir in kale. Continue cooking just until kale is wilted and tender, 3 to 5 minutes.

Nutrition: Per serving: 130 calories (20 from fat), 2.5g total fat, 0g saturated fat, 20mg cholesterol, 200mg sodium, 17g total carbohydrate (3g dietary fiber, 3g sugar), 11g protein

http://www.wholefoodsmarket.com/recipes/2858

See the photo in the main entry if you aren't sure what type of lentils and split peas to buy. For those of you who are curious, I used the Terre Exotique Madras Curry Powder I picked up in Paris - it looks like it is available here now too (I think I've come across it on Amazon's grocery section). Vegans - you can easily make this vegan by using coconut or olive oil in place of the butter called for.

1 cup / 7 oz / 200g yellow split peas1 cup 7 oz / 200g red split lentils (masoor dal)7 cups / 1.6 liters water1 medium carrot, cut into 1/2-inch dice2 tablespoons fresh peeled and minced ginger2 tablespoons curry powder2 tablespoons butter or ghee8 green onions (scallions), thinly sliced1/3 cup / 1.5 oz / 45g golden raisins1/3 / 80 ml cup tomato paste1 14-ounce can coconut milk2 teaspoons fine grain sea saltone small handful cilantro, chopped

cooked brown rice or farro, for serving (optional)

　

Give the split peas and lentils a good rinse - until they no longer put off murky water. Place them in an extra-large soup pot, cover with the water, and bring to a boil. Reduce heat to a simmer and add the carrot and 1/4 of the ginger. Cover and simmer for about 30 minutes, or until the split peas are soft.

In the meantime, in a small dry skillet or saucepan over low heat, toast the curry powder until it is quite fragrant. Be careful though, you don't want to burn the curry powder, just toast it. Set aside. Place the butter in a pan over medium heat, add half of the green onions, the remaining ginger, and raisins. Saute for two minutes stirring constantly, then add the tomato paste and saute for another minute or two more.

Add the toasted curry powder to the tomato paste mixture, mix well, and then add this to the simmering soup along with the coconut milk and salt. Simmer, uncovered, for 20 minutes or so. The texture should thicken up, but you can play around with the consistency if you like by adding more water, a bit at a time, if you like. Or simmer longer for a thicker consistency. The thicker this soup got, the more I liked it.

I've been enjoying big ladles of this soup over ~1/2 cup of warm farro (leftover from this Farro & Bean Stew) - brown rice was good as well. Sprinkle each bowl generously with cilantro and the remaining green onions.

Serves 6.

1 (10-oz) package frozen peas

2 large garlic cloves

1/2 cup pine nuts (2 oz)

1/2 cup grated Parmigiano-Reggiano plus additional for serving

1/3 cup olive oil

1 lb penne

Cook peas on the stove or in a microwave according to package directions, then drain well.

With food processor running, drop in garlic and finely chop. Turn off motor and add peas, nuts, cheese, 1/2 teaspoon salt, and 1/2 teaspoon pepper, then process until finely chopped. With motor running, add oil, blending until incorporated.

Meanwhile, cook pasta in a large pasta pot of boiling salted water (3 tablespoons salt for 6 quarts water) until al dente. Reserve 1 cup pasta-cooking water, then drain pasta in a colander.

Toss pasta with pea pesto and thin as desired with reserved cooking water. Season with freshly ground pepper.

1 cup(s) jasmine rice or long-grain white rice

1 can(s) (14-ounce) light coconut milk

1 cup(s) chicken broth

1 tablespoon(s) cornstarch

4 slice(s) (thin) fresh ginger

2 strip(s) (3 inches each) fresh lime peel

1 pound(s) skinless, boneless chicken-breast halves, cut into 1/2-inch-wide strips

6 ounce(s) (2 cups) snow peas, strings removed

1 tablespoon(s) less-sodium fish sauce

1/4 cup(s) loosely packed fresh cilantro leaves, chopped

Lime wedges

Directions:

Prepare rice as label directs.

Meanwhile, in 12-inch nonstick skillet, stir together coconut milk, broth, cornstarch, ginger, and lime peel; heat to boiling over medium-high heat, stirring frequently. Boil 1 minute.

Add chicken and snow peas to skillet; cover and cook 4 to 5 minutes longer or until chicken loses its pink color throughout. Remove skillet from heat; stir in fish sauce and cilantro. Serve with rice and lime wedges.

Fruits:

*Apple - good source of vitamin C, Bone Protection, Asthma Help, Alzheimer's Prevention, Lower Cholesterol, Lung Cancer Prevention, Colon Cancer Prevention, Liver Cancer Prevention, Diabetes Management, Weight Loss

*Apricot – helps prevent anemia, tuberculosis, asthma, bronchitis, heart disease, cancer, and toxemia. helps destroy intestinal worms, may help remove gallstones. High in vitamin A.

*Avocado - contain folate, potassium, monosaturated fats and are very high in fiber. Improves fat levels and helps control diabetes. can lower their tryglicerids
by up to 20%, lowers cholesterol, contain 30% more potassium than a banana, lowering the risk of high blood pressure, heart attack and cancer, helps prevent life threatening birth defects of the spine and brain.

*Breadfruit- rich source of energy and fiber, helps to make our intestines and bowels work properly, and help prevent colon cancer. Omega-3 and Omega-6 fatty acids and stimulate skin and hair growth, regulate our metabolism, promote reproduction, and stimulate bone health. contains Vitamin C, thiamin, riboflavin, niacin, iron and phosphorus.

*Banana – good for your heart and nerves because it contains a lot of potassium, Vitamin B6, Vitamin C, Dietary Fiber. Also good for blood, kidneys and bones, can act as mood enhancers or mild sedatives.

*Blackberry – vitamin C, ellagic acid (an antioxidant that has been shown to protect the skin from ultraviolet damage), Phytoestrogens are naturally occurring plant estrogens that may help relieve the common symptoms of PMS including bloating, food cravings, and may even provide relief for menopausal symptoms such as hot flashes. Phytoestrogens may also contribute to brain and immune functioning and heart health.

*Blackcurrant - A european native currant also popular for jams. Anti-Inflammatory Action
· Powerful Anti-oxidant Action
· Maybe help prevent cancer
· Reduces the effects of arthritis

*Blueberry - high in antioxidants (warrior against heart disease and also cancer)

*Cherimoya- Provides slowly released, sustained energy. Helps increase the elasticity, firmness, and suppleness of the skin. Contains, fibers, vitamins C, B 1 2 6 and 9,protein, amino acids, and Manganese.

*Cherry - Vitamin C, Vitamin A, Bioflavonoids, Ellagic acid, Perillyl, anthocyanins, Melatonin. Helps improve water retention. Helps fight cancer , Improve physiological and mental functions, Provide a healthy and safe way to produce melatonin, Ease the symptoms associated with Fibromyalgia Syndrome, Aid in prevention of heart disease, Relieve Pain of Arthritis, Gout, Headaches. High in potassium. Increases metabolism.

*Clementine – Antioxidants, good source of vitamin C, potassium, thiamin, and niacin, fiber and are a good natural energy boost.

*Coconut – Vitamin A, B & C, protein, iorn, riboflavin, niacin, calcium, carbs, fats, and phosphorus. Prevents simple goiter, builds body muscle, helps with constipation (intestinal tract), Coconut milk has been found to help cases of sore throat as well as relieving stomach ulcers. Coconut oil has been found to heal cuts, scratches, burns and sunburns. The oil has also been recommended for facial massage and is reported to be good as a wrinkle remover. Coconut oil is also good for the scalp and hair and makes hair dressing unnecessary. Intake of at least 2 Tbsp. of Virgin coconut oil per day can lessen your Vitamin E requirement. Coconut water is good for kidney and urinary bladder problems.
Cranberry - high in vitamin C, helps get rid of Urinary Tract Infections, Reduction of Dental Plaque, Anti-Cancer Activity, Heart Disease, and kidney stones.

*Durian - Durian is extremely nutritious because it is rich in vitamin B, C and E and with high iron content. A preparation from its roots and leaves is prescribed by traditional doctors for fevers and jaundice. Durian fruit helps lower cholesterol. Strong blood cleanser. Helps with skin diseases. The ash of the burned rind is taken after childbirth. known to alleviate anxiety, depression, and insomnia, and create feelings of happiness, by raising levels of serotonin in the brain. Muscle builder. Durian has a reputation as a powerful aphrodisiac. Durian is recommended as a good source of raw fats.

*Fig - high in natural and simple sugars, minerals and fibre. They contain good levels of potassium, calcium, magnesium, iron, copper and manganese. Dried figs contain an impressive 250mg of calcium.

*Grapefruit - Grapefruit is very helpful in removing or dissolving inorganic calcium which may have formed in the cartilage of the joints, as in arthritis, as a result of an excessive consumption of devitalized white flour products. Fresh grapefruit contains organic salicylic acid, which aids in dissolving such inorganic calcium in the body. Good for weight loss. Rich source of vitamin C, Grapefruit is rich in lycopene (the red color/pigment), it helps to prevent the occurance of tumor and cancer. It is a liver tonic. Helps in cases of gallstones. Helps in cases of Cold, Pneumonia, and Fever. Drug poison eliminator. Helps in proper digestion of food. Can help improve complexion. Grapefruit is a natural antiseptic for wounds when used externally. Vitamin A&B, iorn, calcium.

*Grape - rich source of flavonoids. Good blood and body builder, it is also a quick source of energy, helps with constipation, gout, rheumatism, skin and liver disorders. helps greatly to decrease the acidity of the uric acid and lends itself further in aiding the elimination of the acid from the system, thus benefiting the kidneys greatly. Studies shown that grape juice, red wines and raisin tea showed strong antiviral activity against poliovirus, herpes simplex virus. Helps reduce platelet clumping and harmful blood clots.

*Guava - packed with vitamins A and C and iorn. helps with Diarrhea & Dysentery, constipation, Cough & Cold, Skin Care, High Blood Pressure, weight loss, Scurvy, control diabetes, protects prostrate, its Lypocene reduces the risk of cancer, the juice of the leaves cures toothache, swollen gums & oral ulcers, heals wounds when applied externally, convulsions, epilepsy, bacterial infections.

*Jackfruit –vitamins A and C, iorn, zinc, and protein. Being rich in potassium, jackfruit helps in the lowering of the blood pressure.
· The extract of Jackfruit root is believed to help cure fever as well as diarrhea.
· Jackfruit contains phytonutrients, with health benefits ranging from anti-cancer to antihypertensive.
· Jackfruit root has been found to be beneficial for those suffering from asthma.
· The root of jackfruit is said to be good for the treatment of a number of skin problems.
· Jackfruit has been found to have anti-ageing
· Antioxidants
· anti-ulcer properties.

*Kiwi - This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange. Studies have shown that kiwi and citrus are also effective against respiratory-related health problems including wheezing, shortness of breath, and high coughing. Kiwi is also rich in antioxidants and enzymes.

*Lemon - Lemon act as blood purifier and improves the body’s ability to get rid of toxins. Lemon fruit is excellent in fighting disease that's related to infection. [help to repel mosquitoes and flies]. it is said that lemon could be applied on cuts to stop bleeding. Drinking lemon juice is useful for people with heart problem - because of its high potassium content. Help with causes of kidney stones. Lemon juice mixed with olive oil may help to dissolve gallstones.

*Lime - Lime contains by far more vitamin C than the lemon. A glass of warm water with lime juice and a teaspoonful of honey is an ideal remedy for cold and dry cough. Helps in lowering blood cholesterol. The vitamin C content in lime increases the body's resistance to disease, aids the healing of wounds and prevents damage to the eyes. Vitamin C is also helpful in maintaining the health of the teeth and other bones of the body. It prevents decay and loosening of the teeth, dental caries, toothache, bleeding of the gums and fragility of bones. The rind of the fruit also has medicinal properties. It contains a volatile oil which is used in medicine for improving digestion and removing wind. The lime juice is of great value in constipation, when it is taken first thing in the morning in a glass of warm water. May relieve peptic ulcers. Few drops of warm lime-juice diluted with water should be instilled in the eyes in case of conjunctivitis. Its regular use with pure rose water in the ratio of 1:4 is helpful in preventing old-age cataract. Lime juice diluted in warm water was proven valuable in cystitis. It gives relief to burning sensation and also stops bleeding in cystitis. The lime juice is also excellent for weight reduction. Fresh juice' of a lime mixed in a glassful of water and sweetened with honey should be taken every morning on empty stomach in case of obesity. Lime contain limonene, this phytochemical are potent detoxifiers with anti-biotic effect that is protective against bacterial poisoning. The potent anti-viral properties in lime can kill cholera bacilli within a very short period of time. Drink one part juice and one part water regularly. Lemon peels when rub on dry or scaly skin can restore softness and add moisture to the skin.

*Loganberry - high vitamin C, Low in Saturated Fat, Cholesterol and Sodium
High in Dietary Fiber, Vitamin C, Manganese, Vitamin K, Folate and Copper
Maintaining optimum health , WEIGHT LOSS,

*Mandarin - Low in Saturated Fat, Cholesterol and Sodium
High in Vitamin C and Copper and aids in weight loss

*Mango - contain phenols, this phenolic compound have powerful antioxidants and anticancer abilities. Mango is high in iron, pregnant women and people with anemia are advised to eat this fruit regularly. Mango is effective in relieving clogged pores of the skin. It is also valuable to combat acidity and poor digestion. Good source of vitamin A & E and Selenium which help to protect against heart disease and other ailments. Kidney problems including nephritis. Helps with fever, respiratory problems, and constipation.

*Mangosteen - Anti-fatigue (energy booster), Powerful anti-inflammatory (prevents inflammation), Analgesic (prevents pain), Anti-ulcer (stomach, mouth and bowel ulcers), Anti-depressant (low to moderate), Anxyolytic (anti-anxiety effect), Anti-Alzheimerian (helps prevent dementia), Anti-tumor and cancer prevention (multiple categories cited)... shown to be capable of killing cancer cells, Immunomodulator (multiple categories cited) - helps the immune system, Anti-aging, Anti-oxidant, Anti-viral, Anti-biotic (modulates bacterial infections), Anti-fungal (prevents fungal infections), Anti-seborrheaic (prevents skin disorders), Anti-lipidemic (blood fat lowering, LDL), Anti-atherosclerotic (prevents hardening of arteries), Cardioprotective (protects the heart), Hypotensive (blood pressure lowering), Hypoglycemic (anti-diabetic effect, helps lower blood sugar), Anti-obesity (helps with weight loss), Anti-arthritic (prevention of arthritis), Anti-osteoporosis (helps prevent the loss of bone mass), Anti-periodontic (prevents gum disease), Anti-allergenic (prevents allergic reaction), Anti-calculitic (prevents kidney stones), Anti-pyretic (fever lowering), Anti-Parkinson, Anti-diarrheal, Anti-neuralgic (reduces nerve pain), Anti-vertigo (prevents dizziness), Anti-glaucomic (prevents glaucoma), Anti-cataract (prevents cataracts), Pansystemic - has a synergistic effect on the whole body.

*Melon – antioxidants, excellent source of vitamin C and a very good source of vitamin A, particularly through its concentration of beta-carotene. Watermelon is a fruit that is rich in electrolytes sodium and potassium that we lose through our perspiration. Watermelon is rich in the B vitamins necessary for energy production. Watermelon has a special cooling effect and is exceptionally high in citrulline, an amino acid that our bodies use to make another amino acid. The antioxidants help reducing the severity of asthma. It also reduces the risk of colon cancer, asthma, heart disease, rheumatoid arthritis, and prostate cancer. Watermelon is a good source of thiamin, potassium and magnesium which protect our body from so many diseases. Watermelon is fat free but helps energy production. It protects against macular degeneration.

*Nectarine - Peaches and nectarines provide very good sources of carotenes, potassium, flavonoids, and natural sugars. good sources of lycopene and lutein. Lutein gives the red, orange, and yellow colors to fruits and vegetables. These phytochemicals are especially beneficial in the prevention of heart disease, macular degeneration, and cancer.

*Orange - Orange is one of the most favorite fruit in the world. Orange is loaded with vitamins, and the most abundant vitamin in orange is Vitamin C. This powerful vitamin protect our body against harmful elements. Asthma, Bronchitis, Tuberculosis, Pneumonia, Rheumatism, Prevent kidney stone , Helps lower cholesterol, Helps prevent diabetes, Arthritis, High blood pressure, Persons addicted to alcohol have found that the desire for liquor is greatly reduced by drinking of orange juice, Consumption of large quantities of oranges will decrease the outpouring of mucus secretions from the nose. Betacarotene, another powerful antioxidant that protects our cells from being damage. Calcium that helps protect and maintain the health of our bone and teeth. Folic Acid for proper brain development. Magnesium helps maintain blood pressure. Potassium helps maintain electrolyte balance in the cells, and is important in maintaining a healthy cardiovascular system. Thiamin helps to convert food into energy. Vitamin B6 helps support the production of hemoglobin that carries oxygen to all parts of the body.

*Papaya - Papaya contains the digestive enzyme papain that is why it is valuable for aiding digestion. Helps with constipation, It is shown in a study that this fruit when taken alone for 3 days has a beneficial tonic effect in the stomach and intestines. Papaya juice helps in relieving infections of the colon and can help break down pus and mucus. May help prevent cancer in organs and glands with epithelial tissue (ripe papaya). Prevents nausea (includes morning sickness and motion sickness). Taken 230cc. Of papaya juice or pineapple juice. lices of green fruits rubbed over meat and boiled with tough meat, make the meat more tender. The seeds are antihelmintic, for expelling worms and they are given with honey. Chew and swallow two teaspoonful of seeds after each principal meal (three times a day).
Peach - helps prevent
· Anemia
· Constipation
· High blood pressure
· Gastritis (inflammation of the stomach)
· Nephritis (inflammation of the kidneys)
· Acidosis (deficiency of alkalinity in the body)
· Bronchitis (inflammation of the bronchial tubes)
· Asthma
· Poor digestion
· Bladder and kidney stones.
· Helps improve the health of the skin and adds color to the complexion.
· Helpful in the removal of worms from the intestinal tract.
· May help prevent cancer in organs and glands with epithelial tissue due to its high Vitamin A content.

*Pear - The anti-oxidant nutrients in pears are critical in building up your immune system. Good for diabetics because its sweetness is supplied in large part by levulose, fruit sugar that is more easily tolerated by diabetics. High vitamin C and copper content act as good anti-oxidants that protect cells from damages by free radicals. Pear is good in relieving fever because of its cooling effect. Best way to bring a fever down quickly is by drinking a big glass of pear juice. Pear can help prevent Nephritis (inflammation of the kidneys) It can help against Acidosis (deficiency in alkalinity of the blood) It helps prevent allergies and other skin problems. It can help prevent colitis (inflammation of the colon)
Pear is high in vitamin B-complex and potassium, which is beneficial for the heart and for blood pressure. Pears are excellent source of pectin (an important aid in digestion and cleansing the body of toxins and other waste) so they help prevent and treat constipation. Pears are excellent source of water-soluble fiber.Drinking pear juice regularly helps regulate bowel movements. Boil two Chinese pear juice with some raw honey and drink warm. This is extremely healing for the throat and the vocal cord.

*Persimmon - see Sharon Fruit- It is use as a traditional Chinese remedy for hiccups. Take 9 grams of calyx of the persimmon fruit and 3 grams of fresh ginger. Add water and steam for a few minutes and eat. Persimmon cake is also used as a traditional remedy for diarrhea, hemorrhoids, lung infections and asthma. To make persimmon cake: the fruit should be plucked when the skin starts turning yellow. Peel and discard the skin and place the fruit in the sun to dry, applying pressure frequently on each fruit to gradually flatten it. Continue drying the flattened fruit in the sun or in the open until a white frosting appears and covers the entire surface. Astringent taste of persimmon can help stops diarrhea, reduces sweating, and slows or stops bleeding. high in vitamin A.

*Pineapple – vitamins and minerals, potassium, fiber, low cholesterol and fat. Strengthens bones and is good for colds and coughs.

*Plum - rich in dietary fiber, which in turn proves effective in improving the digestive system. Plums, even their dried form known as ‘prunes’, are high in unique phytonutrients called neochlorogenic and chlorogenic acid. Their function is that of an antioxidant and is of much benefit to the body. Since plums are rich in antioxidants, they provide protection from superoxide anion radical and also prevent damage to our neurons and fats that form a part of our cell membranes. Consumption of plums helps in the production and absorption of iron in the body, thus leading to better blood circulation, which further leads to the growth of healthy tissues.Regular consumption of plums can prevent macular degeneration and any other infection of the eye, in the long run. Your eyes will be healthy and strong for long time and you can also retain a sharp eye-sight. Researchers have found that plums have anti-cancer agents that may help prevent the growth of cancerous cells and tumors in the body. Eating plums also reduces your chances of contracting a heart disease in the long run. Plums have certain cleansing agents that keep the blood pure and prevent complications of the heart. Plums have high content of Vitamin C, which means that they help protect the body against health conditions like asthma, colon cancer, osteoarthritis and rheumatoid arthritis. Plum juice concentrate is effective in preventing and reducing human influenza A.

*Pomegranate - high antioxidant levels. It may help reduce the risk of having a heart disease, support the body's normal defense in the prevention of certain cancers, reduce the risks for illnesses such as atherosclerosis, osteoarthritis, and diabetes, natural source of vitamins A, C and E as well as folic acid. It is rumored to help reduce the possibility of having premature babies. Pomegranate juice and extract is thought by some people to help expectant mothers avoid having low birth weight babies. Some users claim it is beneficial for relieving minor illnesses such as Sore throat. Other users believe it might reduce the possibility of developing Alzheimer's disease among older people. It is prized in some countries for the belief that it might help in achieving and maintaining a clear skin with youthful glow, and it is believed to help soothe skin inflammation. help support the immune system. It may help support healthy blood flow because of its iron properties. Pomegranate supports the blood by supplying it with iron, thus may help prevent anemia symptoms that include exhaustion, dizziness, weakness, and hear loss.Aside from having lots of anti-oxidants, pomegranate also might have some anti-viral properties. Pomegranate juice and extract is thought by some women to help in overcoming the feeling of general malaise during menopause.
Quince- The quince is related to apples and oranges, but unlike its relatives quinces are too hard to eat raw and taste pretty poor too. They need to be 'bletted' (softened by frost and then a little decay) before being eaten. They are generally used to make jams and jellies which have a certain 'christmassy' scent that sets them apart from other fruits. good source of Vitamin A, fiber, and iron. Due to their astringency from their high tannin content, quince are not eaten fresh. They contain a high level of pectin just as other fruits in the pome family. Due to their high pectin content, they are popular for use in jams, jellies, and preserves. Since quince hold their shape, they are ideal for poaching, stewing, or baking as a dessert.

*Strawberry - recommended for sluggish liver, gout, rheumatism, constipation, high blood pressure, catarrh and even skin cancer. This is highly rated as skin cleansing food, even though the skin eruptions may appear at first in some cases. It is also known to clean or rid the blood of harmful toxins. It has been reported to help cases of syphilis. The strawberry, when cut in half and rubbed on the teeth and gums, removes tartar from the teeth and strengthens and heals the gums. The juice should be allowed to remain on the teeth as long as possible in order to dissolve the tartar. The mouth may then be rinsed with warm water.

*Tamarillo - The consumption of Tamarillos is recommended to control high blood pressure and to lower cholesterol. It is also used in diets for losing weigh. The Tamarillo helps to provide essential vitamins that the body needs such as the Vitamins A, C and provitamin A.It is an excellent calcium, iron and potassium source. It also contains phosphorus and magnesium.

*Melon - Melons provide a good source of potassium and vitamin C. Like many other fruits, they are also fat and cholesterol free, high in water content, and are relatively low in calories. Many melons originated in the Middle East and their popularity was gradually spread across Europe. Of all the melons, ancient Egyptians and Romans mostly consumed cantaloupes and muskmelons. Christopher Columbus transported melon seeds to the United States and Spanish explorers eventually cultivated.

*Melons are in the same gourd family as squashes and cucumbers. Most melons are similar in appearance to winter squash. Both groups have thick flesh and an inner seed-filled midsection. The main difference between melons and squashes is in the way that they are used. Squashes are consumed as vegetables while melons are consumed as fruits due to their much sweeter, juicy flavor.

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