15 Benefits to Drinking Lemon Water

Why lemons?

Lemons are packed like a clown car with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber. (Fun fact: they contain more potassium than apples or grapes!)

Because of how hard lemon juice can be on the enamel of your teeth, it’s important to dilute it with water of any temperature (though lukewarm is recommended). Drink it first thing in the morning, and wait 15 to 30 minutes to have breakfast. This will help you fully receive the benefits of lemon water, which are listed below.

1. Excellent source of potassium.

As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.

2. Gives your immune system a boost.

Vitamin C is like our immune system’s jumper cables, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended popping extra vitamin C during especially stressful days.

Nutritionist Michele Chevalley Hedge says lemon also enhances the body’s ability to absorb iron, an important nutrient for a healthy immune system. “Vitamin C may increase non-heme iron bioavailability fourfold,” Chevalley Hedge says. “This refers to iron availability in the body from non-meat sources.”

3. Cleanses your system.

It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

4. Aids digestion.

Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.

The American Cancer Society actually recommends offering warm lemon water to cancer sufferers to help stimulate bowel movements.

It also contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial.

Lemon, in fact, encourages the production of bile, which aid digestion. Also, it helps control excess bile flow, decrease the amount of phlegm produced by the body and assist in dissolving gallstones.

5. Freshens your breath.

It also helps relieve toothaches and gingivitis. Because the citric acid can erode tooth enamel, it is advised to consume lemon juice diluted and also rinse your mouth thoroughly after drinking lemon juice.

6. Helps fight viral infections.

Lemon, a fruit popular for its therapeutic properties, helps maintain and boost your immune system and thus, protects you from the clutches of most types of infections.

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats.

7. Reduces inflammation.

If you drink lemon water on a regular basis, it will decrease the acidity in your body and maintain a balance pH level in our body to prevent disease states to occur. It removes uric acid in your joints, hence, reducing pain and inflammation in knees and joints. 

It also plays the role of a blood purifier. Lemon is a fabulous antiseptic and lime-water juice also works wonders for people having heart problems, owing to its high potassium content.

8. Helps you lose weight.

Lemons contain pectin fiber, which assists in fighting hunger cravings.

Pectin helps stave off hunger as the fiber creates a feeling of fullness, which results in the suppression of hunger cravings. By feeling fuller for longer,
you’re less likely to snack or make poor food choices.

9. Keeps your skin blemish-free.

The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.

"We know that lemons are rich in vitamin C and that is really what creates collagen synthesis, which is wonderful in terms of keeping wrinkles at bay,” she says. “Vitamin C is required in the synthesis of amino acids into collagen and the job of collagen and connective tissue is to hold things tight and protect our skin tissue.”

10. Gives you an energy boost.

Lemon juice provides your body with energy when it enters your digestive tract. 

The potassium content in lemon helps nourish brain and nerve cells, hence, reduces anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!)

11. Helps to cut out caffeine.

Replacing morning coffee with a cup of hot lemon water will really do wonders! You will feel refreshed, and no longer have to deal with that pesky afternoon crash. 

12. Maintain the health of eyes

It helps maintain the health of the eyes and helps fight against eye problems.

13. Replenish body salt

Lemon juice helps replenish body salts especially after a strenuous workout session.

Instead of sports drinks, which have long been seen as the best way to 're-hydrate' after a workout, CBC found out earlier this year that sport drinks are often unnecessary for the kind of exercise most people do regularly. Lemon water, meanwhile, provides the hydration needed.

14. Cleanses the urinary tract

Lemon juice is a diuretic, meaning it encourages the production of urine. As a result, toxins are released at a faster rate, helping to purify the system and keep it healthy. Lemon juice can also change the pH level of the urinary tract which discourages the proliferation of bad bacteria. 

15. Helps Constipation

If you're having trouble pooping, warm water and lemon might be just the thing to help you go. Taking in plenty of water is helpful for constipation in general, and the citrus can give some help to get things moving inside.

How much?

For those who weigh less than 150 pounds, squeeze half a lemon’s worth of juice into a glass of water. If over 150 pounds, use an entire lemon’s juice. You can of course dilute the lemon juice more, depending on your personal taste.

Not only are the benefits of lemon water endless, it’s one of the most substantial yet simple changes you can make for your health.

Want to change your health 360? Do it now!

Recipe of Log Cake

Christmas is tomorrow! Are you ready to party??

Still haven't got the right recipe for Log cake?

Here's one, with a video attached

Credit to: JoyofBaking.com

Ingredients: (Chocolate Sponge Cake)

• 6 large eggs, separated
• 4 ounces (120 grams)semisweet chocolate, chopped
• 1/4 cup (50 grams) plus 2 tablespoons (30 grams) granulated white sugar
• 1 teaspoon pure vanilla extract
• 3/4 teaspoon cream of tartar

Ingredients: (Raspberry Whipped Cream)

• 1 cup (240 ml)cold heavy whipping cream (double cream) (40% butterfat content)
• 1/2 teaspoon pure vanilla extract
• 1 tablespoon (15 grams) granulated white sugar
• 1/3 cup (80 ml) raspberry preserves (or jam)

Chocolate Sponge Cake:

Preheat oven to 350 degrees F (180 degrees C) and place the oven rack in the center of the oven. Butter, or spray with a non stick vegetable spray, a 17 by 12 inch (43 x 30 cm) sheet pan. 

Line the pan with parchment paper and then butter and flour the paper (or spray with vegetable/flour spray.

While the eggs are still cold, separate the eggs, placing the whites in one bowl and the yolks in another. Cover with plastic wrap and bring to room temperature before using (takes about 30 minutes). 

Meanwhile melt the chocolate in a stainless steel bowl placed over a saucepan of simmering water. Let cool to room temperature.

In the bowl of your electric mixer (or with a hand mixer) place the egg yolks and 1/4 cup (50 grams) of sugar and beat, on high speed, until this mixture is thick, light and fluffy (about five minutes). (When you slowly raise the beaters, the batter will fall back into the bowl in a slow ribbon.) 

Beat in the vanilla extract. Add the melted chocolate and beat only to combine. Set aside while you beat the egg whites.

In a clean mixing bowl, with the whisk attachment, beat the egg whites until foamy. Add the cream of tartar and beat at medium-high speed until soft peaks form. Gradually beat in the remaining 2 tablespoons (30 grams) of sugar until stiff peaks form.

Gently fold a small amount of the egg whites into the egg yolk mixture using a rubber spatula or whisk to lighten the batter.Fold in the remaining whites just until incorporated.  (Don't over mix or the batter will deflate.) 

Spread the batter evenly into the prepared pan with the back of a spoon, or an offset spatula. Bake until the cake is puffed, has lost its shine, and springs back when gently pressed, about 15 -17 minutes. Remove from oven and place on wire rack to cool. Cover the cake with a clean, slightly damp towel.

Raspberry Whipped Cream: 

Place your mixing bowl and whisk attachment in the freezer for 15 minutes. Then place the whipping cream, vanilla extract, and sugar into the bowl and beat until soft peaks form. 

Add the jam and beat just until stiff peaks form.Once the cake has cooled, spread with the whipped cream and gently roll the cake, peeling off the parchment paper as you roll. Can be covered and stored in the refrigerator for up to five days. 

Note that for the raspberry whipped cream, you can substitute with other berries of your liking. 

Merry Christmas Eve!

Is Bubble tea healthy?

Despite getting a bad press in the past, bubble tea remains a popular beverage in Singapore and judging from the long queues outside bubble tea outlets, it appears to be everybody’s favourite thirst quencher. But how healthy, really, is drinking bubble tea?

Drinking bubble tea has health benefits, but it may not be a good choice for those watching their weight or sugar intake.

The original bubble tea, also called pearl milk tea, is basically brewed black tea or green tea mixed with milk, sugar and chewy tapioca pearls, and usually served cold with ice.

Fruit-flavoured bubble tea is also available in an assortment of flavours such as mango, lychee, strawberry, honeydew and green apple. Fruit purees (natural or sweetened), flavoured syrups or fresh fruits are added to the base tea for the fruity taste.  

Functional component in bubble tea

Drinking black tea or green tea every day is beneficial to health because it is a rich source of a group of antioxidantscalled polyphenols.
Polyphenols have anti-oxidant, anti-inflammatory and anti-carcinogenic properties. They can help to protect the body against free radicals that cause cellular damage and inflammation in the body.  

Nutrition Drawbacks

The typical bubble tea isn't healthy. The recipe varies, but may contain as much as 1/2 cup of cooked tapioca pearls, 1/4 cup sugar and 1/8 cup sweetened condensed milk per serving. This is far more than the American Heart Association's recommended limit of 6 teaspoons of added sugar per day for women or 9 teaspoons per men. Adding these ingredients to calorie-free tea adds 453 calories to your beverage.

Know what’s added to your bubble tea

"Drinking unsweetened black or green tea daily has health benefits, but drinking pearl milk tea regularly may not be a healthy choice if you are watching your weight or controlling your calorie and sugar intakes,” says Ms Wong Hui Xin, Dietitian at the Department of Dietetics and the LIFE Centre, Singapore General Hospital (SGH), a member of theSingHealth group.

Indeed, there is more to the natural sweetness of black and green tea in your cup of bubble tea or pearl milk tea. What is usually added:

• Flavoured syrup, sweeteners or sweetened fruit purees (refined sugars)
• Tapioca pearls (carbohydrates): Some pearls made in Taiwan were found in May 2013 to contain a harmful additive, maleic acid. These contaminated pearls were immediately withdrawn from sale for the safety of consumers
• Non-dairy creamer (sugars and artery clogging trans-fat in the form of partially hydrogenated vegetable oil)
  

According to Singapore’s Health Promotion Board (HPB), a cup of bubble tea, with milk and tapioca pearls contains about 335 calories. The pearls represent about one third of the calories. Two cups of milk bubble tea with pearls are about a third of the average recommended intake of 1,800-2,000 calories for healthy individuals.


If you are overweight or if you have diabetes, you may want to limit your bubble tea cravings to an occasional treat because each cup of tea can contain as much as six teaspoons of sugar.

How to make your bubble tea a healthier drink

Some healthy tips for you when ordering bubble tea or pearl milk tea:

1. Ask for plain bubble tea without the chewy tapioca pearls or the milk to reduce the calories.
2. Ask for less or no sugar (including less flavoured syrup and sweetened fruit purees).
3. Ask for fresh milk (preferably, low-fat or skimmed) as a substitute for non-dairy creamers.

Credit: http://www.healthxchange.com.sg/healthyliving/DietandNutrition/Pages/Bubble-Tea-Healthy-or-Not.aspx

Chocolate & berry mousse pots

Looking for a fruity yet chocolaty dessert?

Here you go!

Preparation: 15 mins 

Cooking: 5 mins 

Ingredients: (4 servings)

• 75g dark chocolate 70% grated
• 4 tbsp low-fat yogurt
• 2 large egg whites
• 2 tsp caster sugar
• 350g berries (try blueberries, raspberries, cherries or a mix)

Direction:

1. Melt the chocolate in a heatproof bowl over a pan of simmering water, making sure the bowl doesn’t directly touch the water. Once melted, allow it to cool for 5-10 mins, then stir in the yogurt.

2. Whisk the egg whites until stiff, then whisk in the sugar and beat until stiff again. Fold the whites into the chocolate mix – loosen the mixture first with a spoonful of egg white, then carefully fold in the rest, keeping as much air as possible.

3. Put berries into small glasses or ramekins, then divide mousse on top. Chill in the fridge until set.

*Optional: Add some chocolate flakes on top of the dessert.

Credit: http://www.bbcgoodfood.com/recipes/1508646/chocolate-and-berry-mousse-pots

Braised Balsamic Chicken

Healthy life starts with healthy diet!

Check out this recipe i found on Allrecipes.com

Braised Balsamic Chicken (2 serving)

Ingredients: 

2 skinless, boneless chicken breast halves

1/4 teaspoon garlic salt

ground black pepper to taste

2 tablespoons olive oil

1/2 onion, thinly sliced

1/2 can diced tomatoes

1/8 teaspoon dried thyme

1/4 teaspoon dried rosemary

1/4 teaspoon dried oregano

1/4 teaspoon dried basil

2 tablespoon and 2 teaspoon of balsamic vinegar

Direction:

1. Season both sides of chicken breasts with garlic salt and pepper.

2. Heat olive oil in a skillet over medium heat; cook seasoned chicken

 breasts until chicken is browned, 3 to 4 minutes per side. Add onion; 

cook and stir until onion is browned, 3 to 4 minutes.

3. Pour diced tomatoes and balsamic vinegar over chicken; season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

Credit:
http://allrecipes.com/Recipe/BraisedBalsamicChicken/Detail.aspxnextItemId=8665&position=0&prop24=RD_RecipeArrow_Right&scale=2&ismetric=0

Best food for your Eyes

Carrots may be the food best known for helping your eyes. But other 

foods and their nutrients may be 

more important for keeping your 

eyesight keen as you age.

Vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids all play a role in eye health. They can help prevent cataracts, clouding of your eye lens. They may also fight the most-likely cause of vision loss when you're older: age-related macular degeneration (AMD).

1. Carrots

The famous food that everyone associate eyes with! 

Carrots and other orange-colored fruits and vegetables promote eye health and protect vision.

Beta-carotene, a type of vitamin A that gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly.
But eating your way to good eyesight isn't only about beta-carotene. Though their connection to vision isn't as well-known, several other vitamins and minerals are essential for healthy eyes. 

2. Pumpkin and Sweet Potato

Don't forget deep orange and yellow vegetables and fruits for beta carotene. It converts into vitamin A, which helps prevent night blindness. A small sweet potato, a carrot, or a bowl of pumpkin soup sets you up for the day. Winter squash, kale, and red pepper are other top sources.

3. Leafy greens ; Spinach and Kale

They're packed with lutein and zeaxanthin—antioxidants that,studies show, lower the risk of developing macular degeneration and cataracts.

These antioxidants also protect against eye damage from things like sunlight, cigarette smoke, and air pollution. 

"They get into the lens and retina of your eye, and they are believed to absorb damaging visible light" 

Most people are short on these two nutrients, but it's an easy fix.

"Eating a cooked 10-ounce block of frozen spinach over the course of a week will help lower your risk of age-related eye disease"

Kale has double these nutrients. Collard greens, broccoli, and bright-colored fruits like kiwis and grapes are ways to get them, too.
Other sources include turnip greens, corn, green peas, romaine lettuce, and green beans.

4. Eggs

The yolk is a prime source of lutein and zeaxanthin plus zinc, which 

also helps reduce your macular degeneration risk, according to              
research.

5. Citrus fruits and berries ; Grapefruit, Strawberries, Oranges and Brussels Sprouts

These fruits are powerhouses of vitamin C, which 

has been shown to reduce the risk of 

developing macular degeneration and cataracts.

Vitamin C is a top antioxidant. These foods are among the top sources

of vitamin C. Eat half a grapefruit and a handful of Brussels sprouts or strawberries (one-half cup) a day and you're good to go. 

Papaya, oranges, and green peppers are other good sources.

6. Orange juice and grapefruit juice

Yes, vitamin C gets a lot of love as an immune system juggernaut, but did you know it’s also been shown to help minimize the risk of cataracts and age-related macular degeneration? 

With one cup of orange juice, 

you can claim up to 124 milligrams

of vitamin C. Grapefruit juice 

packs about 94 milligrams.

7. Almonds ; Seeds, Nuts, and Wheat Germ

They're filled with vitamin E, which slows macular degeneration 

,research shows. One handful (an ounce) provides about half of your 

daily dose of E.


Vitamins C and E work together 
to keep healthy tissue strong. 

But most of us don't get as much vitamin E as we should from food. 

Have a small handful of sunflower seeds, or use a tablespoon of wheat germ oil in your salad dressing for a big boost. 

Almonds, pecans, and vegetable oils are also good sources.

8. Fatty fish ; Salmon, Sardines, and Herring

Tuna, salmon, mackerel, anchovies and trout are rich in DHA, a fatty 

acid found in your retina.

Studies have shown than low levels of which have been linked to dry eye syndrome.

The omega-3 fatty acids that keep your heart and brain healthy may also protect your eyes by fighting inflammation and helping cells work better. 

Aim for at least two servings of cold-water fish a week. 

Salmon, sardines, and herring have the most omega-3s, but flounder, halibut, and tuna are also good sources.

9. Oysters and liver

Just two oysters give you more than enough daily zinc, which keeps the retina of your eye in top working order. 

Zinc can also be found in other meats, eggs, peanuts, and whole grains.

Without enough zinc, our eyes can suffer from poor night vision and possibly cataracts. Oysters, liver, red meat, poultry, milk, shellfish, baked beans, and whole grains are valuable sources of zinc.

10. Turkey

Turkey is also rich in zinc (plus the B-vitamin niacin, which specifically protects against cataracts). What’s more, turkey is incredibly versatile and a terrific lean substitute for high-fat beef.

Turkey is a great sandwich stuffer, it’s delicious in a salad, and you can easily use lean ground turkey for burgers, chili and tacos.

Do take care of your eyes!