Cook With Me: Power Breakfast

Hello Everyone!

Here's a power breakfast recipe for you all!!

Ingredients:
1. A Glass Jar or any other container (just looks prettier in a glass jar)
2. 3 table spoons of rolled oats
3. just enough milk to soak the oats.
4.  Assorted fruits (pomegranates, mangoes, bananas, apples, grapes, strawberries ... anything  you like)
5. Assorted dry fruits like cashews, raisins, walnuts
6. curd/yogurt
7. Chia/flaxseeds roasted.

Method: 
Step 1:  The previous night put 3 tablespoons of rolled oats into the glass jar.

 Step 2: Add just enough milk to cover the oats and leave the jar in the fridge overnight.

Step 3: Next morning layer over your assorted fruits over the soaked oats.

 Step 4: Layer over some curd/yogurt over the fruits.

Step 5: Top up with the assorted dry fruits, nuts and chia/flax seeds.

 Step 6: Screw on the cap, take it to work............

Step 7: Just before eating, mix up the layers and dig right in!!

This breakfast packs a huge vitamin and mineral punch. Lets see how:

Milk and yogurt are packed with calcium which is great for your bones, proteins for rejuvenation, Vitamin A, B1, B2, B3,  B5, B6, B12, C, D, E, K, Folate, Copper,Iron,Manganese, Magnesium, Phosphorus, Potassium,Selenium, Sodium and Zinc! Yogurt is also a probiotic!

Nuts and seeds are extremely nutrient-dense. They provide generous amounts of calories, fats, complex carbohydrates, protein, vitamins, minerals and fiber. Trace minerals like magnesium, zinc, selenium and copper are also found in them. nuts and seeds have been shown to protect against disease. Phytochemicals, bioactive compounds that help fight illness, in nuts and seeds include ellagic acid, flavonoids, phenolic compounds, luteolin, isoflavones and tocotrienols. Nuts also contain plant sterols, thought to help keep cholesterol levels in check and reduce cancer risk.

https://www.navs-online.org/nutrition/healthfulfoods/nutsandseeds.php

Oats:

Oats are packed full of nutrients, helping to keep your body healthy - take a look at all the goodness they contain.

Oats are a healthy, wholegrain ingredient. They provide carbohydrate, protein, fibre, vitamins and minerals, as well as antioxidants and other important nutrients.

Nutrient	What is it?	How does it help your body?	Nutritional composition per 100g of oats
Thiamin	B-vitamin	Helps release energy from carbohydrate Vital for a healthy nervous system	0.9mg (100% RDA*)
Riboflavin	B-vitamin	Helps release energy from food Keeps skin, eyes and the nervous system healthy	0.09mg (8% RDA*)
Niacin	B-vitamin	Helps release energy from food Vital for a healthy nervous system	0.8mg (6% RDA*)
Carbohydrate	The most important source of energy in the diet	Our bodies digest and metabolise all carbohydrates into glucose, which provides energy for the body	66g
Protein	Performs vital structural functions in the body	Needed for growth and development Constantly involved in rebuilding, repairing and maintaining vital tissues	11.2g
Fat	An essential part of the diet	An important source of energy, although intakes should be controlled Necessary for the storage and transport of fat soluble vitamins	9.2g
Sodium	A mineral	Involved in the regulation of fluid and electrolyte balance	7mg (0.4% RDA*) High sodium is associated with raised blood pressure, it is recommended that we have no more than 2.4g sodium per day
Fibre	'Nature's broom'	Helps maintain a healthy digestive system	7.1g (of which beta-glucan is 4g)
Calcium	A mineral	Helps build strong bones and teeth	52mg (7% RDA*)
Vitamin B6	B-vitamin	Needed for protein metabolism Helps the central nervous system to function Needed for the production of haemoglobin, the red pigment in blood, which carries oxygen around the body	0.33mg (25% RDA*)
Folic Acid (folates)	B-vitamin	Essential for growth and the formation of red and white blood cell formation in bone marrow Protects against neural tube defects (spina bifida) pre-conceptually and during early pregnancy	60ug (30% RDA*)
Vitamin E	A powerful antioxidant	An antioxidant is a substance that may help prevent damage to the body's cells	N/A
Potassium	A mineral	Involved in the regulation of fluid and electrolyte balance Essential for the transmission of nerve impulses	350mg (10% RDA*)
Iron	A mineral	Helps make red blood cells, which carry oxygen around the body	3.8mg  (43% RDA* men, 25% women)
Magnesium	A mineral	Needed for healthy bones Helps release energy from food Helps nerve and muscle function	110mg (40% RDA*)
Phosphorus	A mineral	Helps build strong bones Helps the body to store and release energy from food	380mg (70% RDA*)
Zinc	A mineral	Essential for growth, reproduction and immunity	3.3mg (40% RDA*)
Selenium	A mineral and powerful antioxidant	An antioxidant is a substance that may help prevent damage to the body's cells	3mg (5% RDA*)
Trace elements	The minerals copper, chromium, manganese, molybdenum, selenium and iodine are referred to as trace elements.	Essential for good health but only required in minute amounts

(http://allaboutoats.hgca.com/guide-to-oats/oats-nutrients.aspx)


Fruits:

Fruits	Amount	Minerals Contained	Vitamins Contained
Apple	One medium apple with skin contains 0.47 grams of protein, 95 calories, and 4.4 grams of dietary fiber.	Potassium - 195 mg Calcium - 11 mg Phosphorus - 20 mg Magnesium - 9 mg Manganese - 0.064 mg Iron - 0.22 mg Sodium - 2 mg Copper - 0.049 mg Zinc - 0.07 mg Also contains a trace amount of other minerals.	Vitamin A - 98 IU Vitamin B1 (thiamine) - 0.031 mg Vitamin B2 (riboflavin) - 0.047 mg Niacin - 0.166 mg Folate - 5 mcg Pantothenic Acid - 0.111 mg Vitamin B6 - 0.075 mg Vitamin C - 8.4 mg Vitamin E - 0.33 mg Vitamin K - 4 mcg Contains some other vitamins in small amounts.

Banana

One medium banana contains 1.29 grams of protein, 105 calories and 3.1 grams of dietary fiber.

Potassium - 422 mg Phosphorus - 26 mg Magnesium - 32 mg Calcium - 6 mg Sodium - 1 mg Iron - 0.31 mg Selenium 1.2 mcg Manganese - 0.319 mg Copper - 0.092 mg Zinc - 0.18 mg Also contains small amounts of other minerals.

Vitamin A - 76 IU Vitamin B1 (thiamine) - 0.037 mg Vitamin B2 (riboflavin) - 0.086 mg Niacin - 0.785 mg Folate - 24 mcg Pantothenic Acid - 0.394 mg Vitamin B6 - 0.433 mg Vitamin C - 10.3 mg Vitamin E - 0.12 mg Vitamin K - 0.6 mcg Contains some other vitamins in small amounts.

Dates

One cup of pitted, chopped dates contains 3.6 grams of protein, 415 calories and 11.8 grams of dietary fiber.

Potassium - 964 mg Phosphorus - 91 mg Magnesium - 63 mg Calcium - 57 mg Sodium - 3 mg Iron - 1.5 mg Selenium 4.4 mcg Manganese - 0.385 mg Copper - 0.303 mg Zinc - 0.43 mg Also contains small amounts of other minerals.

Vitamin A - 15 IU Vitamin B1 (thiamine) - 0.076 mg Vitamin B2 (riboflavin) - 0.097 mg Niacin - 1.873 mg Folate - 28 mcg Pantothenic Acid - 0.866 mg Vitamin B6 - 0.243 mg Vitamin C - 0.6 mg Vitamin E - 0.07 mg Vitamin K - 4 mcg Contains some other vitamins in small amounts.

Raisins

One small box of raisins (1.5 ozs) contains 1.32 grams of protein, 129 calories and 1.6 grams dietary fiber.

Potassium - 322 mg Phosphorus - 43 mg Magnesium - 14 mg Calcium - 22 mg Sodium - 5 mg Iron - 0.81 mg Selenium 0.3 mcg Manganese - 0.129 mg Copper - 0.137 mg Zinc - 0.09 mg Also contains small amounts of other minerals.

Vitamin B1 (thiamine) - 0.046 mg Vitamin B2 (riboflavin) - 0.054 mg Niacin - 0.329 mg Folate - 2 mcg Pantothenic Acid - 0.041 mg Vitamin B6 - 0.075 mg Vitamin C - 1 mg Vitamin E - 0.05 mg Vitamin K - 1.5 mcg Contains some other vitamins in small amounts.

Grapes

One cup of grapes contains 1.09 gram of protein, 104 calories and 1.4 grams of dietary fiber.

Potassium - 288 mg Phosphorus - 30 mg Magnesium - 11 mg Calcium - 15 mg Sodium - 3 mg Iron - 0.54 mg Selenium 0.2 mcg Manganese - 0.107 mg Copper - 0.192 mg Zinc - 0.11 mg Also contains small amounts of other minerals.

Vitamin A - 100 IU Vitamin B1 (thiamine) - 0.104 mg Vitamin B2 (riboflavin) - 0.106 mg Niacin - 0.284 mg Folate - 3 mcg Pantothenic Acid - 0.076 mg Vitamin B6 - 0.13 mg Vitamin C - 16.3 mg Vitamin E - 0.29 mg Vitamin K - 22 mcg Contains some other vitamins in small amounts. (http://www.health-alternatives.com/fruit-nutrition-chart.html)

DIY: Chocolate Wrap at Home!!

Today, I'll share with you an quick pick-me-up home facial. I love to this whenever I'm not in the mood for using commercial products.

I do this quick facial wrap as a short cut to glowy skin within half an hour. Whenever I have treated myself to this face wrap, I've always received a lot of compliments!


So what do we need?
1. 


Pure Cocoa Powder, unsweetened

2. Regular curd or yogurt (unsweetened)

OR
If you feel yogurt would be too oily, go for milk instead


3. Honey

Mix the three ingredients till you have a smooth consistency. Make sure its not runny or else it will get quite messy!

On Application

After cleaning and scrubbing your face and neck, apply on your face and neck with either your fingers or an old foundation brush.
Leave for about 15-20 mins, till the wrap dries. 
Then wash off with regular water.

After Cleansing n Scubbing

After Washing off Wrap, bare skin, no make-up!

You can see the difference?
If you look carefully, you will see a pretty large pimple on the top left of my lips, this pimple shrunk in size and began drying up by the same evening that I had applied the wrap. Magic!


































So how does this wrap work? Let us look at the properties of the 3 ingredients we used:
1. Cocoa benefits for skin:

• High antioxidant content The level of antioxidant compounds in cocoa is higher than that of green tea, black tea or red wine, according to a study conducted by the Department of Food Science and Technology, Seoul National University.
  High antioxidant chocolate facial benefits include cell repair and cell damage prevention. Antioxidants neutralize free radicals and prevent them from damaging cells.
• Increased blood flow Consumption of high-flavanol cocoa can help improve the appearance of skin by improving the function of blood vessels, increasing blood flow, increasing hydration, decreasing skin roughness, and helping to increase defense against UV damage.
  Topically, this increased hydration calms and soothes skin
• Vitamin Content Dark chocolate contains Vitamins A, B12, B-complex, D and E, great for absorption of calcium, tissue growth, and releasing energy.
• Mineral Content Chocolate contains copper, iron, manganese, magnesium and zinc for the promotion of cell growth, the repair of tissue and the absorption of nutrients. Cocoa is also a rich source of sulfur, also known as the beauty mineral, necessary for healthy skin.
  
  Great to eat too. But you will get maximum benefit only from the dark variety of chocolate.

2. Yogurt:
specific nutrients in yogurt are responsible for rejuvenating and promoting healthy skin. Here are the major nutrients that are contained in yogurt for skin:
Zinc
Zinc not only contains anti-inflammatory properties that can help reduce red swellings caused by acne or rashes but also have mild anti-astringent properties that help tighten tissues. Also necessary for cell reproduction and growth of tissues, zinc reduces the size of acne and pimples. Additionally, zinc in yogurt helps regulate oil production in the sebaceous glands thereby preventing oily skin and frequent acne breakouts.
Lactic Acid
Highly used in many skin care products, lactic acid is one of the key ingredients in yogurt. It helps smoothen rough skin, exfoliate skin and moisturize dry skin, among others. Besides that, lactic acid is also very beneficial in helping steer away wrinkles and reducing any already existing wrinkles.

Calcium
Much of the epidermal layer of the skin consists of calcium! It is not only necessary for strong bones and teeth but also skin regeneration. Being a derivative of milk, yogurt is jam packed with calcium, which has great anti-oxidant power. The anti-oxidants provided by calcium help prevent and also heal dry scaly skin. Calcium in yogurt also facilitates skin renewal.
B-vitamins
Yogurt is rich in vitamin B2 (riboflavin), vitamin B12 and vitamin B5. One serving cup of yogurt contains 30.5% riboflavin which is a beneficial vitamin in yoghurt for skin that is glowing and hydrated. Riboflavin is necessary for cell growth and regeneration and also protects skin cells from oxidative damage by free radicals. Vitamin B5 is responsible for facilitating manufacture of healthy fats in cells.

Ingesting Yogurt on a regular basis will also help your overall health and ultimately improve your skin from within.

3. Honey: 

• Acne: Honey is naturally antibacterial, so it's great for acne treatment and prevention.
• Aging: Full of antioxidants, it is great for slowing down aging.
• Complexion boost: It is extremely moisturizing and soothing, so it helps create a glow.
• Pores: Honey is clarifying because it opens up pores making them easy to unclog.