Winter Vegetable: Benefits of Eating Carrots

Image Credits: Burpee.com

Benefits of Eating Carrots

    Carrots are one of the most used root vegetables in the world. They are easily grown and come in many colors such as: orange, yellow, red, purple and white. The taproot is part of the carrot mostly comsumed, however the greens are edible as well. Below are a list of benefits gained from including carrots in your daily intake.

• Regulates Cholesterol
• Researcher found in a study that cholesterol levels dropped over 10% when at least 7 ounces of carrots were eaten each day for 3 weeks. In Sweden, it was discovered that carrots can reduce chances of having a heart attack. 
• Eye Health
• Carrots are rich in vitamin A, which can help difficulty of reading at night and/or night blindness. Helps prevent machelor degeneration in the elderly.
•  Diabetes
• Due to the presence of cartenoids, carrots can help diabetics by lowering blood sugar, regulating the amount of insulin and glucose metabolized by the body. They are great substitutes to use for daily bowel movements and liver functionality. 
• Blood Pressure
• Carrots are rich sources of potassium, which is vasodilator that relaxes your blood vessels allowing for better circulation and blood flow. Potassium also aids boosting all organ functions thoughout your body.
• Immune System
• They are a rich source of vitamin C, antiseptic and antibacterial properties. Vitamin C stimulates white blood cell activity in which strengthens the body's immune system.
• Digestion
• Like most root vegetables, carrots are loaded with fiber. Fiber helps stool pass smootly through the digestive tract. A healthy functioning digestive tract leads to weight loss, reduces chances of constipation and hemorroids. It also protects your colon and stomach from diseases which include cancer.
• Oral Health
• Carrots have beneficial antioxidant compounds and consuming them stimulates gums and produces excess salivia. Salvia's akaline properties are important to combat bacteria that otherwise would result in halitosis, cavities or other oral diseases. 
• Stroke
• Research has shown that eating a carrot a day reduces changes of stroke by 68%! Lutein is a cartonoid present in carrots and has been linked to brain health. A study at the University of Illinois, discovered that stroke patients with high beta-carotene levels also had the highest survival rates. 

Sources: Organicfacts.com, Healthline.com

South Texas Eggs Scramble Recipe

South Texas Eggs Scramble

2 eggs

8 egg whites

2 red potatoes

2 yellow peppers

3 green onions

2 Roma tomatoes

5 cloves of garlic

spray bottle of olive oil

sea salt and all purpose seasoning

Directions:

Step 1: Chop up all the ingredients and put them in separate piles. Put some olive oil in a pan and allow to get hot.

Step 2: Put the chopped potatoes in the pan and saute for 5 minutes. Add the green onions and allow to cook for 2 minutes. Next, add the chopped garlic and saute for another minute. Then, add the rest of the veggies and cook for 2 minutes. By this time, your potatoes should be soft.

Step 3: Add the 2 whole eggs and egg whites in a bowl and mix. You can save the egg yolks in a different container for baking purposes. Pour the egg mixture in the pan and mix together with the veggies. Put the heat on medium low so that you do not burn the eggs. Cook and stir until ready.

Nutrition Facts South Texas Eggs Scramble Serving Size 1 bowl
Amount Per Serving
Calories 262.75 Calories from Fat  60
% Daily Value
Total Fat 6.48g	10%
Saturated Fat 1.62g	8%
Trans Fat 0.25g
Cholesterol 112.65mg	38%
Sodium 330.78mg	14%
Total Carbohydrate 34.55g	12%
Dietary Fiber 4.28g	17%
Sugars 8.69g
Protein 18.02g	36%
Vitamin A (IU) 1299.72	26%
Vitamin C 265.92mg	443%
Calcium 93.16mg	9%
Iron 2.44mg	14%

Blackened Tilapia

Blackened Tilapia

Ingredients
8 tilapia fillets
3 tbsp. of paprika
1 tbsp. dried minced onion
1 tsp. of each oregano, thyme and celery
garlic powder
sea salt and cracked pepper

Directions:

Step 1: Put all the dry ingredients in a bowl or small pan and mix well. Place the fish fillet in the dry rub and make sure enough seasoning sticks to both sides of the fillet. Once you season all the fillets, allow to sit for at least 15 minutes.

Step 2: After the 15 minutes are up, put some olive oil in a pan. Allow the pan to get hot to blacken the fish.

Step 3: Cook each side of the fillet for 3 minutes. Make sure to keep on a medium temperature.

According to the experts, we are should have 2 serving of fish each week. This recipe is great for people who do not like fish unless it is deep fried. My husband did!

Nutrition Facts Blackened Tilapia Serving Size 141 grams
Amount Per Serving
Calories 162.43 Calories from Fat  60
% Daily Value
Total Fat 6.55g	10%
Saturated Fat 1.25g	6%
Trans Fat 0g
Cholesterol 55mg	18%
Sodium 184.62mg	8%
Total Carbohydrate 3.12g	1%
Dietary Fiber 1.41g	6%
Sugars 0.53g
Protein 21.67g	43%
Vitamin A (IU) 13.14	0%
Vitamin C 1.39mg	2%
Calcium 24.16mg	2%
Iron 1.08mg	6%

Feta Cheese and Egg White Omelette Recipe

Breakfast

Feta cheese and tomato egg white omlete
5 egg whites
1/4 cup of feta cheese
1 small Roma tomato, diced
1/2 small onion, diced
1 tablespoon of olive oil
pinch of sea salt and cracked pepper

Directions:
Step 1: Heat up a pan with some olive oil. Separate the egg whites from the yolk. Place the whites and yolks in a separate containers. The yolks can be stored for baking purposes. Mix the egg whites together and pour in the hot pan.
Step 2: Make sure the egg whites are evenly spread on the pan. Turn down the heat to medium low and add the diced tomatoes and onion to one side of the egg whites. Spread the cheese on top, cover the pan and let cook for 3 minutes.
Step 3: Take the cover off the pan. The egg whites should be firm and the cheese should be melted. Carefully take your spatula and flip the bare side over the cheese and tomato mixture. Then, with the spatula, slide the omelet to a waiting plate. Add sea salt and pepper.

Nutrition Facts Tomato and Feta Cheese Egg White Omelet Serving Size 1 each Amount Per Serving Calories 332.3 Calories from Fat  190 % Daily Value Total Fat 20.82g 32%    Saturated Fat 5.47g 27%    Trans Fat 0g   Cholesterol 28mg 9% Sodium 1079.05mg  45% Total Carbohydrate 11.55g 4%    Dietary Fiber 3.12g 12%    Sugars 6.41g   Protein 23.97g  48% Vitamin A (IU) 900.7 18% Vitamin C 20.59mg 34% Calcium 154.6mg 15% Iron 0.7mg 4%

Organic Whole Wheat Bread Recipe with Bread Machine

BREAD MACHINE ORGANIC WHOLE WHEAT BREAD RECIPE

Ingredients:  Makes 16 servings (16 slices)

2  cups		of water
4-1/2  cups		of whole wheat pastry flour
2/3  teaspoon		coconut sugar
2  teaspoons		of Himalayan salt
3  teaspoons		of active yeast

Directions:  

Step 1: Set up your bread machine. Add water first then, the sugar and salt. Add the whole wheat pastry flour and make a small depression to put the active yeast in the center.

Step 2: Set the bread machine on wheat setting and let it go through all the setting except bake.

Step 3: Oil the walls of a bread pan and with some extra flour remove the dough from the bread machine pan. Place the dough inside a microwave and let sit for another 30 min to rise. Adding a bowl of boiling water next to it will make it rise again faster. Preheat the oven at 400 degrees and bake for 40 - 60 min. Make sure to check it periodically with a toothpick to see if the center is thoroughly cooked.

Step 4: Take out of the oven when golden brown and let sit for 30 - 60 min. Slice up the bread in one centimeter width and store in the bread box or a covered storage box in the refrigerator.

Nutrition Facts Bread Machine Organic Whole Wheat Bread Recipe Serving Size 1 slice
Amount Per Serving
Calories 126.6 Calories from Fat  5
% Daily Value
Total Fat 0.62g	1%
Saturated Fat 0.01g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 192.72mg	8%
Total Carbohydrate 26.28g	9%
Dietary Fiber 4.7g	19%
Sugars 0.1g
Protein 3.68g	7%
Vitamin A (IU) 0	0%
Vitamin C 0mg	0%
Calcium 25.64mg	3%
Iron 1.64mg	9%

Keeping Up with Contest Preparation While Traveling on the Road

Today, I am traveling to Houston, Texas. I'm a part of a book that's coming out called Latinas Rising" Volume 1. I am one of the authors and luckily I was chosen out of four women from the RGV and the state of Texas to share my story. Tonight I'll be one of the panelists reliving my past once again to help so many people who are lost. I think it will be easier this time because this is already my second time being a panelist.

I am in competition prep so I got to make sure I'm eating right even on the road. So I made myself some tofu stir-fry with spinach, red bell and orange pepper, and mushrooms. It was delicious!

Experimenting with tofu has so far been an interesting adventure! Adding it to different types of meals has been great! Before, I had only used it with my flourless protein brownies. I never really used it to replace protein in my normal meals but, I definitely see myself eating more tofu as I keep on living a healthy lifestyle which will be forever!

The key with any type of healthy cooking is to make it taste good. Healthy cooking does not have to taste bland. It doesn't have to be without seasoning. All you have to do is just monitor your sodium levels and fats depending on what your fitness goals are. In addition, you don't want synthetic types of dats to be used in your food the more natural you can have it the best!