Let’s keep moving on with identifying the power of nutrition!

Carrots

Typical serving *1/2 cup raw chopped (64g) provides approx. 26 calories, half a cup cooked sliced (78g) provides approx 27 calories

Carrots are an excellent source of beta carotene, which the body converts to Vitamin A.  We need Vitamin A to maintain healthy skin and mucus membranes, to help our immune system, and maintain good vision and eye health in general (therefore helping against cataract and night blindness). Carrots also are a god source of fibre and potassium.  Potassium is an electrolyte which can provide relief from stroke, blood pressure, heart and kidney disorders, as well as anxiety and stress. It can also aid muscle strength, metabolism, water balance, electrolytic functions (helps counteract the effects of  sodium to maintain a healthy blood pressure) and nervous system.

Carrots are a great snack (perfect with a humous or avocado dip!) or can be cooked. In fact cooking actually increases their nutritional value as it breaks down the tough cellular walls that encase the beta carotene.

Avoid carrots that have large green areas on the top, soft spots or wilted leaves.

They are incredibly versatile, everything from raw, to cooking to baking with. Here are some links to some different cooking ideas.

http://www.besthealthmag.ca/best-eats/cooking/our-best-healthy-carrot-recipes/

Cheese:

Typical serving size: This massively varies. E.G The amount of calories in 1 oz (30g) of cheddar is 113 with 9.3g of fat, whereas Cottage Cheese has 81 calories per 4 oz(125g) with only 1.2g per 4 oz of fat.

Cheese contains the nutrients calcium phosphorous, potassium, protein, and Vitamin B12, therefore will benefit us in terms of building strong bones and muscles, helps against tooth decay diabetes and metabolic syndrome. However cheese isn’t without its down side as well if too much is consumed. It is high in saturated fat and sodium, and can cause migraines, and bacterial infection. It is also not uncommon to be allergic to some types of cheese, and they can interact with drugs. Therefore it is definitely worth keeping in track how much cheese you eat and making sure you have an understanding of how “fatty” the cheese is that you are choosing!

http://www.jamieoliver.com/recipes/cheese-recipes/

Chocolate!

See it is not just fruit and vegetables we are looking at!

Typical serving size:  Again the type / quality / colour of chocolate will greatly impact its nutritional value, and its calories per serving.  On average 1 oz (28g) would be approx. 150 calories.

My advice would be to choose a dark chocolate with at least 60% cocoa (the higher the better!)  to maximise on its anti-oxidants!

Dark chocolate due to the cocoa, contains a relatively high nutritional value. A 100g of dark chocolate with 70-85% cocoa contains 11g of fibre, 67% of the RDA for Iron, 58% of the RDA of magnesium, 89% of the RDA for copper and 98% of the RDA for Manganese. It also has plenty of potassium, phosphorous zinc and selenium. Studies have shown that Dark chocolate can improve health and prevent heart disease

However, obviously in moderation, due to the fat content, and it can cause migraines

http://www.bbc.co.uk/food/dark_chocolate

Coffee:

Limit caffeine to less than 500mg a day. This equates to approx. 4, 6oz (180ml) cups. A cup of sugar fee coffee is approx. 4 calories, however, obviously, adding syrups whipped cream etc will add a lot of calories on!

There are certain health benefits to drinking coffee in moderation, such as reducing the risk of diabetes, Alzheimer’s disease and colon cancer, Parkinson’s disease and skin cancer. Also timed correctly prior to racing, it can help stimulate performance. However, too much coffee can results in feeling jittery, frequent trips to the loo, and headaches. Also if you are susceptible to cardiac arrhythmia, or have high blood pressure, or at risk of osteoporosis, or are trying to conceive, it’s worth consulting your doctor with regards to the effect caffeine could have on you as an individual.

COCONUTS: Truly are very powerful!

Typical serving size: 1 cup raw, shredded (80g) 283 calories.

Coconuts are high in fibre, vitamins C, E, B1 B3 B5 and B6 and minerals iron, potassium, selenium, sodium, calcium, magnesium and phosphorus. It is lactose free so can be used for those with lactose intolerance.

The properties in Coconut help prevent against OBESITY, as it speeds up the metabolism by providing an immediate source of energy with fewer calories than fat. It IMPROVES HEARTH HEALTH, its HIGH IN DIETARY FIBRE (61%!) has a LOW GI, REDUCES SWEET CRAVINGS and IMPROVES INSULIN SECRETION and the utilisation of blood glucose, as the healthy fat slows down any rise in blood sugar, thereby helping to decrease hypoglycemic cravings .

Coconuts can ALSO help against Digestive inflammatory conditions, providing a quick energy boost that is very nutritious.

It also contains NO trans fats its Gluten free, Non-toxic and Hypoallergenic. AND contains anti bacterial, antiviral, anti fungal anti-parastic healing properties. Thereby aiding and supporting our overall immune system and functions!

Pretty impressive all round really!

http://www.eatingwell.com/recipes/19198/ingredients/fruits/coconut/

http://allrecipes.com/recipes/17569/ingredients/cooking-oils/coconut-oil/