Plantains, also known as plátanos, are closely related to the dessert banana. In general, they are treated as vegetables in the kitchen much like fellow tropical produces such as potatoes, taro, breadfruit, yam, sweet potatoes. Plátano is one of the staple sources of carbohydrates for larger populations in Asia, Africa, and Central Americas for centuries, served in main courses.

Health benefits of plantains

Plantains have more calories weight for weight than that in the table bananas. 100 g plantain holds about 122 calories, while dessert banana has only 89 calories. Indeed, they are very reliable sources of starch and energy; ensuring food security for millions of inhabitants worldwide.

It contains 2.3 g of dietary fiber per 100 g (6% of DRA per 100 g). Adequate amount of dietary-fiber in the food helps normal bowel movements, thereby reducing constipation problems.

Fresh plátanos have more vitamin C than bananas. 100 g provide 18.4 mg or 31% of daily required levels of this vitamin. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. However, boiling and cooking destroys much of this vitamin in plantains.

Plantains carry more vitamin A than bananas. 100 g fresh ripe plantains contain 1127 IU or 37.5% of daily required levels of this vitamin. Besides being a powerful antioxidant, vitamin A plays a vital role in the visual cycle, maintaining healthy mucus membranes, and enhancing skin complexion.

As in bananas, they too are rich sources of B-complex vitamins, particularly high in vitamin-B6 (pyridoxine). Pyridoxine is an important B-complex vitamin that has a beneficial role in the treatment of neuritis, anemia, and to decrease homocystine (one of the causative factors for coronary artery disease (CHD) and stroke episodes) levels in the body. In addition, the fruit contains moderate levels of folates, niacin, riboflavin and thiamin.

They also provide adequate levels of minerals such as iron, magnesium, and phosphorous. Magnesium is essential for bone strengthening and has a cardiac-protective role as well.

Fresh plantains have more potassium than bananas. 100 g fruit provides 499 mg of potassium (358 mg per 100 g for bananas). Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering negative effects of sodium.

Plantains can be eaten raw once ripened, and are delicious once cooked. They can replace potatoes, mashed, baked or fried because of the amount of starch.

Concerns About Consuming Plantains

Some people have banana and plantain allergies. The allergic reaction usually surfaces immediately or up to one hour after consumption. The symptoms are the same as other food allergies and include things like itching and swelling of the lips, tongue and throat; hives; and trouble breathing, among others.

Because plantains have a high carbohydrate content and glycemic load, they can raise blood sugar. (17) Those with diabetes should be aware of pairing plantains with other foods that can raise blood sugar levels.



Coconut Water benefits

coconut-water  coco2a

Coconut water is the ultimate thirst quencher and offers a tasty alternative to water.

This pure liquid is packed with nutrients that yield an array of health benefits. Coconut water is low in calories, naturally fat and cholesterol free, with more potassium than 4 bananas. Here are 7 Benefits of Coconut Water:

– weight loss as it suppresses appetite and makes you feel full.
– application of coconut water has the ability to clear up and tone the skin. It also moisturizes the skin from within if ingested orally and eliminates large amounts of oil.
– settles your stomach if you have a hangover and it replaces valuable electrolytes.
– Aids in digestion because of high level of fibre.
– Coconut water is an excellent replacement when rehydrating the body with 294 mg of potassium and 5 mg of natural sugar per glass. Sodium count is only 25 mg.
– Reduces blood pressure, because a disproportionate level of electrolytes can result in it being high. Coconut water can be used as a balancing mechanism.
– Coconut water is rich in nutrients, as it contains 5 essential electrolyes that are present in the body. These include calcium, magnesium, phosphorous, potassium and sodium.




NOPALS – health benefits


Nopals are the young flat thick part of the cactus that we can eat in a salad and is used in Mexican cuisine.

The benefits of the nopal:

1. Low calorie vegetable with vital phytochemicals, fiber, anti-oxidants, vitamins and minerals.
2. The nopal is beneficial in weight reduction, cholesterol and blood sugar levels. Its fiber aids in digestion and helps relieve constipation.
3. It is said that the juice is an immune-booster and has anti inflammatory properties.
4. There are moderate amounts of Vitamin A and B-carotene, which help protect the skin, lungs and oral cavity from cancer.
5. Nopal also contains small level of B-complex vitamins, which are essential for cellular enzymatic and metabolic functions in the body.
6. Average levels of Vitamin C which is a natural anti oxidant and it boosts immunity. It helps reduce the harmful free radicals in the body.

Nopals can be eaten raw in salads, salsa, soups, stews and cooked as a vegetable. A delicious way to eat Nopal is grilled.  Nopals can be pickled as an appetizer.  The juice is produced for its health benefits.



Zingy Fruity Salsa

Papaya Healthy Recipes


  • 1 cup diced fresh mango
  • 1 cup diced fresh pineapple
  • 1 cup diced papaya
  • 1 jalapeno pepper, seeded and minced
  • 1/2 large red onion, finely diced
  • 4-5 Tbsp. fresh lime juice
  • 1 tsp. olive oil
  • 1 tsp. salt
  • 1 Tbsp. coarsely chopped fresh mint

Toss the first five ingredients together in a large bowl. Add lime juice, olive oil, and salt, and stir well. Sprinkle with chopped mint leaves before serving.

The possible health benefits of consuming papaya include a reduced risk of heart disease, diabetes, cancer, aiding in digestion, improving blood glucose control in diabetics, lowering blood pressure, and improving wound healing.Papayas are an excellent source of vitamin C and one single medium fruit provides 224% of your daily needs.One medium papaya has approximately 120 calories, 30 grams of carbohydrate (including 5 grams of fiber and 18 grams of sugar) and 2 grams of protein.

Papayas are a good source of folate, vitamin A, magnesium, copper, pantothenic acid and fiber.3 They also have B vitamins, alpha and beta carotene, lutein and zeaxanthan, vitamin E, calcium, potassium, vitamin K and lycopene, the powerful antioxidant most commonly associated with tomatoes.Cancer: Consumption of the powerful antioxidant beta-carotene (found in papayas) has been shown to have an inverse association with the development of colon cancer in the Japanese population.

Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition. Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium papaya provides about 4.7 grams of fiber. Heart disease: The fiber, potassium and vitamin content in papaya all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.papaya


Wow last time I reported on my health regime was November 7, and now its the 19th of  November.  Time flies by!   Well I have been doing pretty good considering I am living in a tropical country for the winter and there seems to be happy hour every day!  So since November 7th I am finally on the losing side of weight loss and down 2 pounds below my previous measurement.  For the last 2 days I have been having my Pure Nourish shake for breakfast and lunch and I really find them filling.  Then I just have some protein and a salad for dinner.  So I am on the road again.  I will get into more details on inches, etc with my next report.  

This is a very successful method of weight loss and if you are interested in giving it a try, go to my website and check it out.  The Slenderiiz drops really help you with keeping your appetite in check and also with your energy levels.





There are many pros and cons about taking supplements, but in the
words of Mark Hyman, MD:

“You don’t need a supplement ONLY if you eat wild, fresh, whole, organic, local, non-genetically modified food grown in virgin mineral and nutrient soils, and not transported across vast distances and stored for months before eaten . . . work and live outside, breathe only fresh unpolluted air, drink only pure, clean water, sleep nine hours a night, move your body every day,and are free from chronic stressors and exposures to environmental toxins.”

There is a story of a man who had been sick for five years with debilitating depression, anxiety, chronic fatigue syndrome and fibromyalgia, with no hope of recovery offered by the medical profession. After a very carefully made supplementation plan, under medical supervision and with integrated practitioners. The man fully recovered and continues to be in vibrant health today.

Some research shows that vitamin and mineral supplementation may provide some protection against conditions which are associated with chronic nutrient deficiencies. These benefits may include:

Better energy
Clearer skin
Enhanced memory
Lower risk of nutritional deficiencies
Maintenance of muscle strength
Stronger bones
Less stress
Increased sexual function
Superior cognitive functioning

A supplement is not intended as a whole food replacement, but multivitamins can top up the missing nutrients that even the healthiest of modern diets may be lacking.

Check out the nutrient declines which were measured in fresh vegetables from 1975 to 1997:

Calcium – 12%
Vitamin A – 21%
Iron – 37%
Vitamin C – 30%
So even if you’re doing your best to eat a healthy, well-balanced diet, there’s still a good chance that you may not be getting the 40+ nutrients we require on a daily basis!

Should I Take A Multivitamin?

There are certain red flags that highlight an extra need to take a supplement:

Is your diet a little less than healthy?
Do you diet or eat restrictively for other reasons?
Do you avoid whole food groups? For example grains/gluten, dairy, meat. This also potentially alters your nutrient intake.
If you belong at one of these at-risk group for vitamin or mineral deficiencies, then a daily multivitamin may be a good insurance policy for your health.

check out for more details.

A very good supplement program is with Nutrifii brand, I am on a regiment of vitamins, minerals, omega Q, and MOA (8th wonder of the world – a superfood). If you would be interested in finding out more about these supplements go to and check out the products.





2 Tbsp vegetable or canola oil
1 yellow onion, diced
2 cloves garlic, minced
1.5 lbs ground beef (can substitute ground turkey or cooked and shredded chicken)
salt and pepper
1 (4 oz) can diced green chiles
1 (15.5 oz) can black beans, rinsed and drained thoroughly
8-10 flour tortillas
3 cups Mexican-blend shredded cheese
chopped fresh cilantro and green onions, for garnish

Red Enchilada Sauce
2 Tbsp. vegetable or canola oil
2 Tbsp. all-purpose or gluten-free flour
4 Tbsp. chili powder
1/2 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. cumin
1/4 tsp. oregano
2 cups chicken or vegetable stock

That homemade sauce really adds a lot to the flavor.  I am sure, if you need to save about 20 minutes of prep and cooking time, you could just go with store-bought sauce and have a very tasty dish, but I really think that you would be missing out.  And even if you do make the sauce yourself, you’ll still be out of the kitchen in an hour.

Another great thing about this dish is its versatility.  I went with the beef option, but you would have no problem substituting ground turkey, diced or precooked shredded chicken, or even skipping out on the meat entirely and going with beans.  (Even the sauce is adjustable.  As is, it is pretty mild, but you could add more chili powder according to your tastes–or, if you are REALLY sensitive to spicy heat, scale the amount of chili powder back a bit.) It really is just a matter of what you feel like having.

Why Crying A Lot Means You’re Mentally Tough

What do you think Ronda Rousey, the $6.5 million per year UFC champion, does before a fight? Crush doors with her bare hands? Maybe punch through some windows?

No, actually. In Rousey’s own words:

“When I’m about to fight, I’m the most emotional. Like my last fight, I like totally cried the day before that.”

Surprised? Don’t be. From President Obama to George Washington and Abraham Lincoln, some of history’s toughest people have openly cried – often in public. And why wouldn’t they? According to psychologists, crying is actually a sign of mental strength.

Let’s take a look at a few reasons, shall we?

#1 – Crying Means You’re Not Afraid Of Emotions

Crying forces you to confront whatever you’re feeling, whether it’s disappointment, sadness, anger or frustration. And let’s face it – confronting your emotions is not easy. It’s much easier, in the short term anyway, to suppress those emotions – particularly when they’re negative. Doing the opposite requires strength, bravery and the ability to look inwards.

#2 – Crying Shows A Lack Of Concern For Social Expectations

Many of the strongest people who ever lived – from Emmeline Pankhurst to Martin Luther King Jr. and Nelson Mandela – went against social expectations. They chose to do what was frowned upon at the time.

While crying won’t get you killed or imprisoned, it does remain frowned upon in society – for both genders. Men who cry are stigmatized as weak and unmanly. When women cry, they’re often called crazy or dramatic.

Crying despite that stigmatization shows that you’re not afraid to put social convention aside if it means dealing with your overwhelming emotions. That’s strength, my friend.

#3 – Crying Makes You A Leader

By openly crying, you liberate people around you. This is especially true if your tears are in response to a shared circumstance. Say you and a group of friend receive some upsetting news. If you decide to be strong and shed the first tear, the others will go ‘Hey, I guess it is okay to show emotion right now.’

Congrats, you’ve just made yourself a leader – one that people won’t fear judgement from.

#4 – Crying Shows That You Know How To Offload Stress Before It Breaks You

In the world of architecture, strength is about much more than hardiness. A good, sturdy structure relieves stress effectively before it becomes destructive. A strong person is no different. For many people, crying relieves built up stress that could easily become damaging if not dealt with properly.

Think of it as a nifty ‘design feature.

Want to learn more about why crying is good for you? Check out this video below!

Psychology Today

David Avocado Wolfe –




7 health benefits of Jicama (pronounced HEE-kuh-muh)

Jicama is  a starchy, slightly sweet root popular in Mexico. It looks like an ugly brown turnip (and is sometimes called Mexican turnip) and, when raw,  has the crunchy texture of a firm pear or a raw potato.  You can eat it raw, sauteed, in a stir fry or in a Mexican fruit salad seasoned with lime juice and chilli peppers.

1. Jicama is full health-boosting vitamins and minerals, including  vitamin C. Because of its high vitamin C content Jicama is great for boosting the immune system, supporting eye and skin health, and helping with anti-inflammatory action in the body to reduce everything from arthritis to a stuffy nose and watery eyes. 

2. Jicama is very low in  sodium and hardly any fat (around .01% of polyunsaturated fat per one medium size jicama root) so it supports heart health and maintains  a healthy weight.

3. Due to containing low calories and being high in fiber, the root is a great tool for weight loss.

4. The soluble fiber in Jicama is excellent for lowering cholesterol as well. It also helps to stabilize blood sugar levels and boosts digestive health.

5. One small Jicama root contains about 4 milligrams of iron – that amounts to about 22% of the daily recommended allowance and Iron is responsible for making sure our red blood cells have enough oxygen, and helps to boost our energy levels.

6. Jicama is full of potassium (around 989 milligrams for one medium root), calcium and magnesium – all important trace minerals for our sustained health.

7. Jicama contains vitamin B-6, the vitamin that supports healthy brain functioning, and helps our body to break down protein into usable energy. B6 also supports nerve functioning, helps to form red blood cells, and helps to synthesize antibodies that fight foreign viruses and bacteria in our body.


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