TEN AMAZING BENEFITS OF MATCHA GREEN TEA

Here we give you ten great reasons to enjoy a cup of Matcha Green Tea as part of your daily routine.

1. High in Antioxidants

We’ve all read this word before. Antioxidants are the magical nutrients and enzymes responsible for fighting against the negative effects of UV radiation, giving us younger-looking skin, and preventing a number of life-threatening maladies. Antioxidants are something that all health-conscious individuals seek from such foods as raw fruits, green veggies, and (let’s not forget) dark chocolate. The first amazing benefit of Matcha Green Tea is that just one bowl provides over 5 times as many antioxidants as any other food – the highest rated by the ORAC (oxygen radical absorbance capacity) met.

2. Loaded with Catechin, EGCg

You may have already heard that not all antioxidants are created equal. Green tea contains a specific set of organic compounds known as catechins. Among antioxidants, catechins are the most potent and beneficial. One specific catechin called epigallocatechin gallate (EGCg) makes up 60% of the catechins in Matcha Green Tea. Out of all the antioxidants, EGCg is the most widely recognized for its cancer fighting properties. Scientists have found that Matcha Green Tea contains over 100 times more EGCg than any other tea on the market.

3. Enhances Calm

For over a millennium, Matcha Green Tea has been used by Chinese Daoists and Japanese Zen Buddhist monks as a means to relax and meditate while remaining alert. Now we know that this higher state of consciousness is due to the amino acid L-Theanine contained in the leaves used to make Matcha. L-Theanine promotes the production of alpha waves in the brain which induces relaxation without the inherent drowsiness caused by other “downers.”

4. Boosts Memory and Concentration

Another side-effect of L-Theanine is the production of dopamine and serotonin. These two chemicals serve to enhance mood, improve memory, and promote better concentration – something that can benefit everyone!


5. Increases Energy Levels and Endurance

Samurai, the noble warriors of medieval and early-modern Japan, drank Matcha Green Tea before going into battle due to the tea’s energizing properties. While all green tea naturally contains caffeine, the energy boost received from Matcha is largely due to its unique combination of other nutrients. The increased endurance from a bowl of Matcha Green Tea can last up to 6 hours and because of the effects of L-Theanine, Matcha drinkers experience none of the usual side-effects of stimulants such as nervousness and hypertension. It’s good, clean energy.

6. Burns Calories

Drinking Matcha Green Tea has also been shown to increase metabolism and help the body burn fat about four times faster than average. Again, unlike many diet aides currently on the market, Matcha causes no negative side-effects such as increased heart rate and high blood pressure.
7. Detoxifies the Body
During the last three weeks before tea leaves are harvested to be made into Matcha, Camellia sinensis are covered to deprive them of sunlight. This causes a tremendous increase in chlorophyll production in the new growth of these plants. The resulting high levels of chlorophyll in Matcha Green Tea not only give this tea its beautiful vibrant green color. Matcha is also a powerful detoxifier capable of naturally removing heavy metals and chemical toxins from the body.
8. Fortifies the Immune System
The catechins in Matcha Green Tea have been shown to have antibiotic properties which promote overall health. Additionally, just one bowl of Matcha Green Tea provides substantial quantities of Potassium, Vitamins A & C, Iron, Protein, and Calcium. Further studies have even suggested that the nutrients in Matcha may have the ability to inhibit the attacks of HIV on human T-cells.
9. Improves Cholesterol
Researchers aren’t entirely certain how Matcha Green Tea has such a positive effect on cholesterol, however studies of different populations have show that people who drink Match Green Tea on a regular basis have lower levels of LDL (bad) cholesterol while at the same time displaying higher levels of HDL (good) cholesterol. Men who drink Matcha Green Tea are about 11% less likely to develop heart disease than those who don’t drink Matcha.
Finally, the tenth and final benefit of drinking Matcha Green Tea…
10. Amazing Flavor
Drinking something just because it’s healthy can be a lot like swallowing medicine. It’s unpleasant and you dread it, but you feel obligated to do it. After all, it’s good for you… right? Sure, but wouldn’t you rather look forward to improving your overall well-being? Of course you would!
Fortunately, unlike a lot of other teas which require sugar, milk, or lemon to make them palatable to the average consumer, Matcha is absolutely wonderful all by itself. It’s crisp vegetative notes are complimented by the savory taste of the L-Theanine amino acid making Matcha a tea that is truly unique in every way. So sit back, relax, and enjoy a delicious bowl of hot Matcha.

Read More

TOP 5 HEALTHY BREAKFASTS

1.  Porridge - This has often been the go to breakfast for athletes and quite rightly so. A large bowl of porridge made with semi-skimmed milk will give you just under 30g of carbohydrates.  Understandably plain porridge is not the tastiest but there is a whole host of ways to spice up your porridge in the morning. Try a combination of your favourite dried fruit and nuts, or a tablespoon of low fat yogurt to add some more flavour. Try to avoiding reaching for the golden syrup and opt for natural alternatives such as honey, if you want something slightly sweeter Agave Nectar is a great addition as it has a low glycaemic index too.


2.  Omelettes- This is the perfect breakfast for those wanting to use the much talked about ‘fasted training’ techniques but can’t bear the thought of leaving the house without eating some form of solid food. Fasted training is not necessarily aimed at training with no food at all, but instead aimed at training with low glycogen which we get from carbohydrates. A two egg omelette is all you need as it provides a fantastic source of protein but only contains traces of carbohydrates. Spice up your omelette by adding vegetables such as peppers, mushrooms, onions or tomato - whatever you fancy. Avoid adding large amounts of cheese as high fat foods will be slower to digest and will more likely sit in your stomach.

3.  Bagels - For those long or hard training days when you need to consume a high carbohydrate breakfast, bagels are a great option. One Bagel has around 40g of carbohydrate but less than 1.5g of fat. Scrambled eggs are great to have with your bagel, one egg would be enough but avoid using butter or cream when making it. Opt for a dash of olive oil and add chives for flavour. As an alternative how about a thin layer of low fat cream cheese and a couple of slices of smoked salmon.

4.  Smoothies - Not everyone is a morning person who likes to sit down and tuck into a hearty breakfast, similarly a lot of us who mix training and work simply don’t have the time to do so. Smoothies could be your saving grace as they are quick and easy to make and can also be made in advance. A personal favourite of OTE Sports Nutritionist Annie Simpson are whole grain smoothies which really pack an energy boost. Try blending 1 banana, 25g rolled oats, 120g low fat yogurt, 120g skimmed milk, 2 teaspoons of honey and an optional ¼ teaspoon of cinnamon for flavour. This will make one delicious portion of a high carbohydrate, high protein smoothie to kick start your day.

5.  Granola - This is often thought as the healthy option, however, many Granola mixes on our supermarket shelves are full of sugar, fat and unwanted calories. It’s actually really easy to whip up your own batch of tasty granola with the advantage of choosing ingredients that meet your own preferences. For example mix together 200g rolled oats, 75g of chopped nuts, 30g of seeds (something like pumpkin or sunflowers seeds), 80g of chopped dried fruits and a large pinch of salt. Combine this with 2 tablespoons of maple syrup and 2 tablespoons of coconut oil. Spread thinly on a baking tray and bake for 10-15 minutes  at around 150⁰C (until lightly toasted). You can add vanilla/almond extract or coconut flakes for added flavour. Have a play around with different ingredients and make a granola that tickles your taste buds, you should be able to store it in an airtight container for up to 2 weeks and use as and when. Enjoy with either skimmed milk or low fat natural yogurt.

Read More

Asparagus-Goat Cheese Soufflés

Puffy and warm, these asparagus-goat cheese soufflés are the essence of spring. Serve them alongside a big salad with a tangy vinaigrette for a light supper or a special brunch. Though these are wonderful either way, the addition of truffle oil is spectacular and decadent-tasting.

Yield: 6 servings 
Active Time: 30
Total Time: 50

Ingredients
1 bunch asparagus (about 1 pound), trimmed
1 1/2 cups nonfat milk
2 tablespoons butter
3 tablespoons all-purpose flour
1/2 teaspoon coarse salt, divided
1/4 teaspoon freshly ground pepper
Pinch of ground nutmeg
4 large egg yolks, at room temperature (see Tips)
1 1/2 teaspoons truffle oil (optional; see Tips)
8 large egg whites, at room temperature
1 cup crumbled or diced aged goat cheese (see Note) or Manchego cheese

Preparation
Fill a large skillet with 1 inch of hot water and bring to a boil. Add asparagus. Partially cover and cook the asparagus until tender-crisp, about 3 minutes. Drain; refresh under cold water. Blot the asparagus dry with a clean kitchen towel, then cut into 1/2-inch slices.
Position rack on lowest level of oven; preheat to 375°F. Coat six 10-ounce ramekins with nonstick cooking spray. Place ramekins on a large rimmed baking sheet.
Heat milk in a small saucepan over medium heat until hot. Melt butter in a medium saucepan over medium-low heat. Whisk in flour and cook, whisking often, for 2 minutes. Turn off heat and slowly whisk in hot milk. Return the heat to medium-low and continue whisking until the mixture is thickened, 3 to 4 minutes. Whisk in 1/4 teaspoon salt, pepper and nutmeg. Remove from the heat and whisk in 4 egg yolks, one at a time, and truffle oil, if using. Transfer the mixture to a large bowl and stir in the asparagus and cheese.
Place 8 egg whites in a large bowl. Beat with an electric mixer, slowly increasing the speed, until they begin to foam. Add the remaining 1/4 teaspoon salt and continue to beat until the whites hold their shape; do not overbeat. (You’ll know they are ready when you lift the beaters out and the peak doesn’t flop over.)
Using a rubber spatula, gently stir one-third of the whites into the egg yolk mixture to lighten it. Gently fold in the remaining egg whites just until blended. Divide the soufflé mixture among the prepared ramekins, filling them almost to the top. (Discard any leftover mixture or prepare another ramekin for another soufflé.)
Bake the soufflés on the bottom rack until puffy and golden and an instant-read thermometer inserted into the center registers 145°F, 20 to 25 minutes. Do not overcook—the centers will look soft.

Read More