My Sundays' Brunch

After Sundays' extensive workout this is what you need

Ingredients needed

Ready to Eat

Closer look

Master Stroke by butter

Reasons to choose this

Spaghetti (PASTA)
Rich in Omega -3 
Rich in Fiber

Rich in Iron

Apple : 

Rich in Fiber

Reduce cholesterol

Beat diarrhea and constipation

Get a healthier heart

Detoxify your liver

Boost your immune system

Banana :  

Banana has more carbohydrates than apple.

Vitamin A,B-6 & C and iron and rich in phosphorus.

Reduces the effects of a hangover. 

Rich in Potassium, Manganese & Fiber.

Fat and Cholesterol free

Rich in Iron

Whiten your teeth

Enjoy your weekend :)

Omega-3 fatty acid

The human body does not produce all of the necessary types of fatty acids on its own, and therefore you need to make sure that your body gets enough fatty acids from either the food you take or from nutritional supplements. These types of essential fatty acids are “good” fats meaning that they’re good for your body, and are necessary for your health.Basically there are two families of essential fatty acids, and Omega 3 is one of them. The other is Omega 6. Together these two families are jointly called Vitamin F.


Benefits :

• It reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.
• Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. 
• Although Omega 3 Fatty Acids are best used to prevent heart diseases, but they have been proven to have a beneficial effect in preventing the following conditions as well:

• High Cholesterol 
• High Blood Pressure
• Diabetes 
• Depression
• Skin disorders
• Asthma
• Breast cancer
• Macular degeneration (a serious age related eye condition that can progress to blindness) 

Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.


Sources :
Plants, Nut Oils and Fish are the main dietary sources of Omega 3 Fatty Acids. Cold water fish like mackerel, salmon, tuna, halibut, herring and  sardines, are very good sources of  Docosahexaenoic acid (DHA)  and Eicosapentaenoic acid (EPA). Whereas walnuts, walnut oil, soybeans, soybean oil flaxseeds, flaxseed oil, canola (rapeseed) oil, purslane, perilla seed oil, pumpkin seeds and pumpkin seed oil are rich in ALA. Algae and Krill obtained from the sea are also very good sources of Omega 3 Fatty Acids.


Precautions :
Regarding the usage of Omega 3 Fatty Acids – People who have bleeding disorders, or take medications for thinning of blood like  clopidogrel (Plavix) or warfarin (Coumadin), should take Omega 3 Fatty Acids with caution. Over use of omega 3 fatty acids could increase the risks of bleeding.

Fruit Vs Fruit Juice

Whole fruit provides you with a whole lot more nutrition than fruit juice. Focusing upon two components of fruit - the skin and the pulp - will help to clarify why there is such a difference between the two.


The skin is one of the places where the fruit interacts with sunlight, and forms a variety of colored pigments that absorb different wavelengths of light. These pigments, including carotenoids and flavonoids, are well researched as nutrients that protect our health and nourishment. 


Juicing reduces the fiber content which is available in fruit skin & pulp.


Sugar quantity : For example, 120 calories' worth of whole apples contains about 24 grams of sugar, while 120 calories' worth of apple juice contains about 30 grams.

Whey Protein

Whey protein is used for improving athletic performance, as a food supplement, as an alternative to milk for people with lactose intolerance, for replacing or supplementing milk-based infant formulas, and for reversing weight loss and increasing glutathione (GSH) in people with HIV disease.


Whey protein is also used for protein allergy, asthma, high cholesterol, obesity and weight loss, preventing allergies in infants, late-stage cancer, and colon cancer.


Whey protein is often processed to become either a concentrate, an isolate, or a hydrolysate.


Concentrates have a lower level of fat and cholesterol but, in general, have higher levels of bioactive compounds, and carbohydrates in the form of lactose, they are 30%–90% protein by weight.


Isolates are processed to remove the fat, and lactose, but are usually lower in bioactivated compounds as well they are often more than 90% protein by weight.


Hydrolysates are whey proteins that are partially hydrolyzed for easier metabolizing. They may be less allergenic. 


Benefits :

• Blood sugar control.
• Improve muscle mass.
• It has antioxidant, antihypertensive, antitumor, hypolipidemic, antiviral, and antibacterial properties.
• The amino acid cysteine in whey converts into glutathione, a strong intracellular antioxidant. 
• Improves immune system.
• For people with type 2 diabetes, adding whey to high-carbohydrate meals stimulates insulin release and reduces spikes in blood glucose levels after meals.

SideEffects : 
Excessive amounts of whey protein could place stress on the liver and kidneys. You can reduce or avoid the whey protein side effects by limiting your intake or a whey protein supplement.


To know more about it, here is the research : http://www.nationaldairycouncil.org/SiteCollectionDocuments/education_materials/whey_protein/WheyResearchOverview_FINALJune2011.pdf

Brown Vs White Rice

Brown Rice :

Rice goes through a variety of processes before it's ready for cooking. After harvesting, the seeds are run through a rice huller/husker for milling to remove the outer grain husks. After this process, you're left with brown rice. Nice and simple. Brown rice is full of fiber and not processed, the body takes time to digest it. Therefore, glucose is reduced gradually which makes it easy to be absorbed by the insulin-resistant muscle cells. 

White Rice :

To create white rice, there's added steps. The germ and the inner husk (bran) is removed, the grain is then polished, usually using glucose or talc.The other consequence of the refining process includes loss of fiber, vitamins, magnesium and other minerals, lignans, phytoestrogens, and phytic acid, many of which may be protective factors for diabetes risk.

Benefits of Brown Rice :

• Brown rice is rich in Vitamin E, Thiamin, Riboflavin, Niacin, Vitamin B6, Folacin, Potassium, Magnesium, Iron and over dozen other nutrients. Added to that, the dietary fiber contained in white rice is around a quarter of brown rice.
• Replacing white rice in your diet with brown rice may reduce the risk of developing type 2 diabetes.

Supporting Facts :

Consumption of white rice in the United States has increased dramatically in the past few decades, and about 18 million Americans have type 2 diabetes.

Storage : Uncooked brown rice doesn't keep for as long as white rice.

Recipe : Same as white rice but it takes some extra time & water.