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The "MightyMung Bean"

 

                                             

 

Mung bean-a small green bean/legume, is very widely used in India, China & Southeast Asia. While mung bean is still making its entry on our plates in the US, it has been a large part of ancient Indian Ayurvedic medicine/diet  which dates back to 1,500 B.C. It yields numerous health benefits including- lowering cholesterol & blood pressure, helping fight type 2 diabetes, rich in amino acids, antioxidant power, help weight loss and also relieve PMS symptoms.

One of its most profound benefit especially for vegetarians or vegans is its impressive amount of plant protein-1 cup cooked mung bean = 14 grams proteins. Not only that, its considered a complete & highly absorbable protein with a great amino acid profile, it has manganese, potassium, magnesium, folate, copper, zinc and various B vitamins!

Thinking detox start with a once a day Mung bean soup with Turmeric & Ginger-

1/2 cup Mung beans soaked for 2 hours

1/2 tsp turmeric

1/2-1 tsp  Sea salt

1-2 tsp fresh grated ginger

1 small green chili pepper

1 tsp cumin seeds

1/2 tsp brown mustard seeds

1 tsp cumin and coriander powder

1/2 tsp cayenne pepper

1/4 tsp asafoetida/hing (optional-great digestive aid)

2 tsp coconut oil/olive oil

2-3 tsp Fresh lemon juice

Begin by soaking the mung beans in water for at least 2 hours. In a pot add the soaked mung beans 3 cups of water, turmeric & salt. It will take about 25-30 mins for the beans to fully cook. Once the beans are fully cooked, temper with -heat oil  in a  deep saucepan and add mustard & cumin seeds. When the seeds pop, add asafoetida,  turmeric, cumin, coriander, ginger, green chili pepper and cayenne pepper. Mix well and do not allow to burn. Add the temper to the cooked mung beans. Add lemon juice and more water depending on the desired consistency- stewy or soupy. Garnish with cilantro leaves & Enjoy!

 

 

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Superfoods for Skin! Let's hear from Dr Beri an anti aging specialist

Dr. Kavita Beri MD, is a board-certified physician specializing in Anti-Aging dermatology and regenerative medicine. She is a member of the American Society of Laser Medicine and Surgery. She also holds the position of Adjunct Professor of Biomedical & Tissue Engineering At Rutgers State University as well as a Visiting Scientist at the Center for Dermal Research At Rutgers University NJ. Dr. Beri is an Editorial Advisor & Social Media Editor for Dermatology to the Future Science OA Journals, a leading group of journals in the field of regenerative medicine. She is the Program Director of the International Society of Regenerative Medicine. She is also the founding owner and Medical Director of BE Skin & Laser Med spa.
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Carbs For Fitness -By Fitness Trainer & CrossFit coach Jay Ferrer!

Carbs for a long time has been deemed to be the enemy when comes to losing weight, diets and/or losing body fat... just to name a few. That can't definitely be further from the truth. Carbs along with protein, and fats are the 3 major components that make up your macro-nutrients. Some benefits of carbs are:

1. an energy source to help you get through your workouts.

2. keep your heart healthy

3. help with weight loss

4. improve digestion

On the flip side, over consumption of carbs can be counter productive. A good rule of thumb is to maintain anywhere from 25-30% of your daily caloric intake. A great way to cycle your carbs is to consume the majority of your carbs 2 hours before and 2 hours after working out. Carbs before give you the necessary energy to get through your workouts and carbs after help speed up the recovery process.

Two of my personal favorite carbs are Sweet potatoes and jasmine rice!


**
Javier Ferrer
Fitness trainer & CrossFit Coach
@Submit 2 Fitness
http://www.submit2fitness.com
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Clean Eating 2017: How to choose your carbs? Carbs:Fiber 🌾

How to choose the best carbs when everything in the isles scream "whole grains?"

How to choose the best carbs when everything in the isles scream "whole grains?"

 Based on a recommendation from a new report from the Harvard School of Public Health (Mozaffarian R et al 2013)  look for an ideal ratio of carbohydrate to fiber on a nutrition label.

 Ideally the ratio should be close to 10:1. Meaning for every 10 grams of total carbohydrates there should be at least 1 gram of fiber. Yes, it seems a bit confusing.  Let's simplify it with an e.g. The two numbers to look for in a nutrition label are circled in one of our nutrition label below.

  1. Total gram of Carbohydrates 

  2. 2. Dietary Fiber

Using simple math divide the grams of carbohydrates by 10, in the below example divide 49 by 10 = 4.9 grams. If the grams of fiber is at least as large as the answer the food meets 1:10. In our e.g. 12 grams dietary fiber definitely exceeds 4.9 grams of total carbohydrates...Bingo this is a winner! Added bonus according to this news report, foods that meet this ratio tend to be lower in sodium, sugar and unhealthy fats. 

 

Identifying whole grain foods: a comparison of different approaches for selecting more healthful whole grain products. (2013) Mozaffarian R et al , PHN 16(12) 2255-2264.

 

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Clean Eating 2017 Matters-Say "yes" to Carbs!!!

  • Are Carbs your mortal enemies? Absolutely Not!
  • Thinking weight loss? Carbs can help!
  • Putting on more muscle in the right places...Carbs can definitely help you shape up!
  • Trying to lower your blood sugar levels? Yes Carbs can still help!!!
  • Fighting high cholesterol? The answer is still YES!


No matter what your health & fitness goals are, they are achievable with carbs being an essential part of your diet!

1. Choose thy carbs WISELY!

2. Although we crave for simplicity in most things in life, while choosing carbs "complexity" is the key. In the carb family Complex = Good 

3. Start replacing simple/refined w/ complex carbs/whole grains- brown basmati w/ white- you are adding more protein + a whole lot of fiber (0.6 grams v/s 3.5 grams) to your plate!

4. The fiber content in whole grains helps digestion by bowel regularity.

5. Complex Carbs also makes you feel fuller after a meal,  which translates to smaller meal portions = helping  weight loss 

6.  Complex carbs help stabilize blood sugar by releasing sugars slowly after meals.

7. Complex carbs are high in soluble fiber (beans, oatmeal, barley, quinoa, millet, wheat berries, fruits, prunes etc). 5 to 10 grams of soluble fiber each day can lower your total cholesterol.

 

 

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Why Clean Eating 2017 matters?

Why should you start 2017 on a #CleanPlate

Clean Eating can help you-

-Lose or maintain healthy Weight 
-Lower blood pressure
-Lower blood sugar
-Reduce risk of Heart Disease
-Gain higher energy levels
-Your skin glow & Healthier Hair
-all of the above + It tastes Delicious!!!

 

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