The Vast Benefits of Tigernut 

Have you ever heard of the phrase “small but mighty?” Tiger nuts, which funny enough aren’t even nuts but are actually tubers that grow on the ground just like every other tuber, are small but literally have tigers in them, especially when they are unleashed in your body system!

What Are Tiger Nuts?

 So this interesting “nut” which has the ability to give you almost all the nutrients at one go (Which is super awesome!) is called Cyperus esculentus lativum, scientifically.  It also has a variety of other names like Chufa sedge, Nut grass, Yellow nutsedge, Earth almond, Zulu nuts, Horchata (Spain), Aki Hausa or Ofio (Nigeria), Atadwe (Ghana) and so on (too many names for such a small thing).

Alongside its many names, Tiger nut has many benefits! Benefits that are important to every part of your body. Even your hair! (Surprised? Don’t be). Below, I have put together a list of the vast benefits of Tiger nuts.  So if you are interested in consuming this awesome blend of nutrients, keep reading!

The Benefits of Tiger nut

Rich in Fiber
Tiger Nuts are packed with high fiber content – around 33%, which is indeed a considerable amount. In a study conducted in 2009 by the University of Miguel Hernandez, Orihuela, Spain, it was found out that 100g tiger nut flour contains around 60 g dietary fiber, especially the insoluble dietary fiber which is much higher than other popular fiber sources such as rice bran, oats, apple, cabbage, carrots, pears, Chia seeds and jack beans. It also contains phosphorus, carbohydrates, fat, protein, potassium, zinc, sodium, calcium and traces of copper, vitamin C and vitamin E. (Already enough reasons to start munching)

A Healthy Substitute for Lactose Intolerance

Milk derived from Tiger nut is a healthy option for those who cannot drink cow’s milk due to lactose intolerance. Tiger nut milk is free from lactose, and hence anyone can drink this milk, which is rich in calcium and supports bone building and growth in young children. This milk contains highest nutrition and fat content among all the other non-milk substitutes. Thus, Tiger nuts milk can be used as an alternative source of milk in fermented products such as yogurt and others. (This is a super plus because you can get Tiger nut Milk at our store)!

Good Source of Magnesium

Research has shown that magnesium is highly vital for the normal functioning of the body, as it is required to carry out more than 300 biochemical reactions in the human body. Recent studies have revealed that 100 g flour of tiger nuts contains between 13 to 17 percent of magnesium, which helps to promote normal nerve and muscle function, regulates sugar, maintains blood pressure levels to normalcy, and strengthen bones, process protein and keep you healthy. Tiger nuts, according to research, also contain a type of starch that resist digestion often referred to as resistant Starch. Resistant starch helps our bodies to naturally develop probiotic (friendly) bacteria ensuring a strong immune system.

Plentiful Arginine

Tiger nuts are also loaded with plentiful of amino acids of various types, especially Arginine. The Mayo Foundation suggests arginine as the nitric oxide precursor, which maintains the width of blood vessels to ensure normal blood flow. Arginine is helpful in providing solutions in conditions caused due to restricted blood vessels, including clogged arteries, chest pain, erectile dysfunction, heart disease or failure, artery diseases, muscle cramps, and headaches.

Protects Against Cardiovascular Disease

The vitamin E in Tiger nuts acts as a catchall reference for different fat-soluble compounds that are rich in antioxidant qualities. Since tiger nuts are rich in vitamin E, all these qualities are present in tiger nut milk and tiger nut flour. Also, an amino acid, arginine present in tiger nut has been shown to be beneficial to those suffering from high blood pressure. Arginine aids in conditions that are caused or made worse by restricted blood vessels such as clogged arteries, chest pain, erectile dysfunction, heart disease or failure, artery diseases, muscle cramps, and headache. (No more medication! Just a bowl full of Tiger nuts).

Detoxifies the Liver

The liver whose main function is to filter blood coming from the digestive tract, before passing it to the rest of the body is detoxified by tiger nuts. Consumption of tiger nuts is essential for detoxifying the liver and eradicating toxins from the human body. Tiger nuts are rich in potassium, which, according to research is one of the few essential minerals that contribute to the proper functioning of the cell and body organs, especially the heart. Potassium is essential to maintain proper regulation of muscle contraction, digestive functions and to control the blood pressure levels (What more do you want)?

Rich Non-Meat Protein Source

Protein plays an important role in building bones, muscles, cartilage, skin and blood, and hence is one of the major nutrients of the body. Tiger nuts are one of the richest sources of non-meat protein that supplies plentiful of energy essential for carrying out heavy work all through the day.  On top of that, the flour of Tiger nut can be used in most baking and smoothie recipes, adding a sweet and nutty flavor, and is gluten-free, nut-free and dairy-free. It can also be used for cookies, brownies, cakes and even pizza dough. (It can be in your cakes and in your drink)!

Digestion

Tiger nuts have many nutritional and health benefits, which make them an amazing food for anyone. Traditionally, tiger nuts were used to treat stomach upsets, irritable bowels, and other digestive issues. They have been used in folk medicine as a remedy for many ailments, including flatulence and diarrhea. Tiger nuts is a good colon evacuator and cleanser because of its high fiber content. The faster waste products of digestion are evacuated the less likely they are to cause sickness and diseases. (The more you consume, the happier your body).

Skin and Hair Care

Tiger nuts oil can be added to your body lotions due to its content of vitamin E. Vitamin E helps slow down the ageing of the body cells. It also favors the elasticity of the skin and reduces skin wrinkles. Tiger nuts are also used in manufacture of natural hair products because of its antioxidants and moisturizing properties. Its primary benefits to hair are protection and moisture. With its solid source of magnesium, tiger nuts help women suffering from magnesium deficiency, which can contribute to scalp hair loss.

Most importantly, Tiger nuts in the various forms outlined above, can be found at our café at Eat to Live Lifestyle. We can help you plan your meals around Tiger nuts, aiding you in harnessing its benefits. So there you have it all, Eat more Tiger nuts (especially the ones from our store), Drink more Tiger nut milk (Ours taste far much better) and keep Eating to Live!

10 EASY HEALTHIER SWAPS TO MAKE IN YOUR DAILY ROUTINE

If you would love to lose weight, zap that belly fat, and improve your health, stay in shape but feel less than enthusiastic about dieting or cannot deal with the the rigorous mind racking process of finding what healthy food to eat next, this article is for you.

We have put together a number of easy swaps you can make throughout the week that will save you hundreds and thousands of calories, cut your sugar levels (this is important), improve your physical, emotional and mental health and whip you up in shape in absolutely no time!

These easy, delicious swaps will help you stay on track at breakfast, lunch, and dinner—and during snack and dessert time, too! Not only will you painlessly save tons of calories and see a difference on the scale, you'll be taking in more nutrients every time you dine, too. And if you're looking for even more easy ways to trim down and reach your goals without giving up your favorite grub, keep reading!

1)  Swap sugary drinks for sugar-free options, low-fat milk or water -You’d be surprised by how much sugar you could cut from you and your family’s diet by simply swapping sugary drinks for sugar-free versions, water or low-fat milk. In fact, you could save up to three quarters of a 1 kg bag of sugar per household! And that is a super plus!

2)  Swap sugary cereal for plain cereal/Sugar free granola - It’s important to eat a healthy breakfast to ensure you have enough energy to get through to lunchtime without reaching for unhealthy snacks. If cereal is your breakfast of choice, try swapping from sugary cereals to plain cereals or sugar free granola, for example, whole wheat cereal biscuits or plain shredded whole grain. In doing so, you could reduce your intake by 83 sugar cubes a month. You could also have grilled chicken/tuna/egg sandwiches for breakfast instead of a bowl of cereal. (Less is more).

3)  Swap whole milk for skimmed milk - By making the simple swap from whole milk to skimmed milk, you could save up to a third of a pint of fat per family over four weeks. If you’re already drinking semi-skimmed, why not try swapping to skimmed or 1% fat milk, this could still save over half a small wine glass (125ml) of fat. ( You could try Dano skimmed milk for a start)


4)  Choosing healthier snacks - It’s always tempting to reach for a bag of crisps, or a bar or chocolate when cravings hit between meals. We all probably eat unhealthy snacks more than we realize and they’re often full of high levels of fat, sugar and salt. But there are other quick and easy snacks that could act as a sufficient replacement. If you have a sweet tooth, try a low-fat or Greek yogurt topped with raisins, Chai seeds, Flax seeds or Fresh fruits. Granolas, or a small handful of cashew nuts could also act as a good substitute for the less healthy savory snacks. Remember, if you don’t have unhealthy snacks in the house, you won’t be able to eat them!

5)  Get active - If you’re eating a healthy and balanced diet, you’re half way there, but building activity you’re your daily routine is important too. Daily activity keeps your heart healthy, reduces your risk of serious illness and strengthens muscles and bones. Many people can be overwhelmed by the thought of exercise, but it needn’t be a burden on your daily life. By making simple swaps to your current daily routine, like walking to work or doing the school run by foot, you’ll soon notice the difference in your fitness levels. You could sign up for our fitness boot camp, engage in our special aerobics classes or join in our daily exercise routines guaranteed to keep you in the fit zone.

6)  Choose Basmati Brown Rice/Bulgur Wheat - Your regular white rice also doesn't contain as many nutrients as brown rice or bulgur wheat, which is packed in fiber, magnesium and vitamins! Also try substituting your regular spaghetti with whole wheat spaghetti and you get the full nutrient package. This also works wonders for people who are diabetic. You’d be stabilizing those sugar levels in no time!

    7)  Bake Healthy – Loving those small chops? You can bake with Coconut flour, Almond Flour, Tiger nut Flour, Sweet Potato Flour and even Acha /Fonio Flour. (I had no idea stuff like these existed) but they do! And you can substitute regular flour for these and stay healthy all the way! Don’t forget to use healthy oils, as your regular oils could replace the same amount of calories you were trying to cut, so stick to Almond oils, Coconut oils, Mustard Seed oils or Olive oils. They are indeed important in keeping your body fit and healthy, fighting off diseases and of course helping you maintain a healthy life.

8)  Swap your regular swallow food for low fat/less sugary ones - 100g of semolina or semovita gives about 360 calories (shocking huh). Not so surprising though is that fiber and a lot of vitamins and other micro nutrients which are important for good health are lost during processing, therefore the end product, which you can find in most stores, is usually fortified with proteins and vitamins but little or no fiber which is really important). You can, however swap these guys for Coconut Swallow, Tiger nut Swallow, Unripe plantain Swallow or Oat swallow.

    9)  Swap your salt - To help reduce the amount of salt you consume on a daily basis, try swapping salt for herbs and spices to add flavor to your dish instead. Or if you like your dishes a little spicy, opt for ginger, basil, coriander or curry powder, which are great for those who want to add a bit of heat



10) Eat hard-boiled eggs instead of fried eggs - Who needs extra grease in the morning? Drop some eggs in boiling water, and cook them up for a protein-packed breakfast. Also, next time you’re doing your regular grocery shopping, opt for the reduced-fat cheese.You could try having Avocado or Mozzarella Cheese instead when next you are whipping up your favorite dish,I promise you won’t taste the difference.

TIP – You can get all of these healthy swaps at Eat to Live Lifestyle Cafe and Store for affordable prices! You can also get customized meal plans and packages that could span months and even a year! Your Breakfast, Lunch and Dinner all planned the healthy way!

Are you ready? Start Swapping! 

10 FOODS THAT HELP PREVENT CANCER

10 Foods That Help Prevent Cancer 

Cancer happens when a collection of cells in any part of the body become abnormal, old and damaged cells survive when they should die and new cells form when they are not needed. This collection of unruly cells may form a tumor which develops into cancer.

The American Cancer Society indicates that “one in four adults will be diagnosed with cancer”. Shocking right? While the statistics are really high, scientists have proved that with a healthy lifestyle which involves eating healthy, Exercising and drinking lots of water could significantly lower your risk! All of these plus staying away from smoking, drinking alcohol, excessive sun exposure or pretty much anything with carcinogenic effects, and you are double protected!

Your diet plays a huge role in preventing cancer. Eating a simple diet of vegetables and fruits could boost your immunity and reduce your risks up to 70%.

Cancer-Fighting Foods

1. TOMATOES – We very often underestimate the power of this vegetable. Research has shown that the antioxidant Lycopene is a cancer-fighting food associated with protection against certain cancers such as prostate and lung cancer. Tomatoes also contain a compound called terpenes (terpenoids) that have strong antioxidant activities and suppress tumor growth.

Oh and don’t forget to cook the tomatoes in order to release the lycopene!

2. BROCCOLI – Remember how your parents constantly reminded you to eat your vegetables? Well, they were right, as studies have shown that only 100 grams of broccoli per day reduces the risk of cancer significantly! Also, broccoli happens to have contains high amounts of vitamins A, C and E which are all important antioxidants. One vegetable for with nutrients of three! Perhaps the most important nutrient that fresh broccoli has is a compound called sulforaphane. Sulforaphane is a sulfur compound with anti-inflammatory and anti-cancer properties that is proven to kill cancer stem cells therefore slowing down tumor growth.

    

     3. ONIONS/GARLIC – They definitely have an unpleasant smell but have been proven to be perhaps the most popular medicinal vegetables. They are widely used as treatment along with some other herbs for various conditions. Garlic contains about 200 biologically active compounds, many of which are more important in preventing diseases. Additionally, there are many studies that confirm that garlic helps fight breast, lung, kidney and prostate cancer. Garlic and onions can block the formation of nitrosamines, powerful carcinogens that target several sites in the body, usually the colon, liver, and breasts. Funny enough, further research has shown that the more pungent the garlic or onion, the more abundant the chemically active sulfur compounds that prevent cancer. So the smellier the better!

4. PEPPER – It is truly surprising that peppers are super rich in vitamin C. The amount of vitamin C in a 100g fresh pepper is about 100-250mg, that’s more than oranges could give you! More importantly, as you feel the intense burning of your throat and intestines from the hot chili pepper, it is doing a good job of starving the cancer cells from oxygen forcing them to die due its active components of lycopene, capsaicin and resiniferatoxin. Be wise; add more pepper to your daily diet.

5. CITRUS FRUITS - Fruits such as lemons, oranges, grapefruit and others are rich in vitamin C, flavonoids and terpenoids that stop inflammation. These components act as an inhibitor of cancer cell’s growth and have powerful antioxidant effect, which protects cells from oxidative damage even better than vitamin C. Red grapes also have seeds filled with the super antioxidants. This cancer-fighting chemical, also found in red wine and red-grape juice, may offer significant protection against certain types of cancer, heart disease, and other chronic degenerative diseases. If you don't currently eat any of these super foods, you might consider adding it to your anti-cancer diet.

6. FISH - Epidemiological studies revealed that the populations of many Asian countries with high consumption of fish and seafood have low prevalence of particular type of cancers such as lung, breast and colorectal cancer. Fatty fish — such as salmon, tuna, and herring — contain omega-3 fatty acids, a type of fatty acid that has been linked to a reduced risk of prostate cancer.

7. SUNFLOWER SEEDS – Scientists from the University of Queensland have found proteins in sunflower seeds to be anti-cancer.  According to them, the high antioxidant capacity observed for extract of the sunflower seed oil suggests that the intake of this seed may prevent in vivo oxidative reactions responsible for the development of several diseases, such as cancer. The compounds found in sun flower seeds such as Tannins, palmitic acid, linolenic acid, α-Linoleic acid, Stearidonic acid and Selenium have powerful properties that help protect the cells against damage that could cause cancer, induce the death of cancer cells and even slow down their growth. Plus, sunflower seeds are a rich source of Vitamin E which has been associated with reduced risk of colon, bladder and prostate cancer. Want to get sunflower seeds, visit our store at Eat to Live Lifestyle or Place an order.

8. FLAX SEEDS - You might want to consume flaxseed a bit more regularly as it may protect the body from colon cancer, prostate cancer, and breast cancer. Omega-3 fatty acids prevent cancerous cells from latching onto healthy cells. If cancerous tumors attempt to form, the lignans contained in flaxseed stop the   formation of new blood supply (anti-angiogenesis) that feeds tumor growth. In other words, they starve the tumor of their supply of oxygen and nutrients. If cancer cells can’t get these basic requirements, they are unable to multiply and spread.  You can ingest flaxseeds either whole or ground. Ground flaxseed is easy to put into foods…you can add it to smoothies, condiments, bake it into cookies and breads…even put it into your breakfast cereal. You can sprinkle whole flax seed on top of soups, salads, and yogurt for added crunchiness and a nutty taste. Good news! You can also find it at Eat to Live Lifestyle.

9. PUMPKIN SEEDS - According to a Spanish study, a compound found in pumpkin seeds called cucurbitacins, has the ability to kill cancer cells. Cucurbitacins, the active compound in pumpkin seeds has potent anti-inflammatory properties and is effective to be used as treatment for different types of cancer in their early stages. Another study has pointed out that women undergoing menopause who consumed pumpkin seeds daily, reduced the risk of developing breast cancer by 23%. The presence of zinc and phytosterols (in particular, the beta-sitosterol) are components in pumpkin seeds that help in preventing the development of prostate cancer. They act as   anti-inflammatory agents that protect the prostate from oxidative damages, are beneficial in DNA repair and prevent cancer cells growth in the early stages. Pumpkin seeds in addition to all of these, also improves heart health, sleep and sperm count, as well as lower blood sugar levels. Even more amazing is that you can get these seeds at Eat to Live Lifestyle as well! We also help you plan your diet, keeping your body healthy every day of your life!




10. CHIA SEEDS – The small but mighty chia seeds have been known to have various benefits including promoting healthy skin, reducing signs of aging, supporting the heart and digestive system, building stronger bones and muscles, and more. They’ve even been linked to helping reverse diabetes. Most importantly, Chia seeds are rich in alpha lipoic acid (or ALA), which is an omega-3 fatty acid. Research has shown that ALA limited the growth of cancer cells in both breast and cervical cancers. Researchers also found that it caused cell death of the cancer cells without harming the normal healthy cells. While more research still needs to be done to find out the deeper implications of ALA on other types of cancer, this is a great discovery for women struggling with these increasingly common types of cancer. Thus, chia seeds are cancer-fighting foods, yet another one of the amazing chia seeds benefits you can get when you consume them.