Top foods that boost your brain and memory

1. Almonds-- increase blood flow to the brain

2. Blueberries - improve learning and motor skills

3. Walnuts -- high in omega 3

4. Brussels sprouts -- has tryptophan which converts to seroten in brain health

5. Broccoli -- assists in brain functioning

6. Cauliflower -- assists in cleansing white matter in brain

7. Ginger - anti inflammatory

8. Apples - power food for mind , body & emotions

9. Watermelon- targets brain function

10. Cabbage - help in lowering risk of brain, lung & prostate cancer

11. Lettuce - helps increase blood flow to the brain

12. Rockmelon - supports the brain

13. Pine Nuts -- stimulate brain activity

Join Kenyatta University to learn more about Food & Nutrition

1. Diploma in Food, Nutrition and Dietetics
2.  B.Sc in Food, Nutrition and Dietetics
3.  M.Sc in Food, Nutrition and Dietetics
4. Postgraduate Diploma in Food, Nutrition and Dietetics 
5. Ph.D Food, Nutrition and Dietetics

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Benefits of lemon

A lemon can pack a powerful punch with some amazing benefits. It balances PH, keeps your skin clear and glowing, it kick starts your digestive system, helps with weight loss, and helps to control your coffee habit. Lemon is also a natural energizer, it hydrates, it detoxifies, and it oxygenates the body so it feels revitalized and refreshed!
Following are a few reasons why you need to take a sip of lemon water soon and often:
1. It’s good for your stomach:  Lemon can help relieve many digestion problems when mixed with hot water. These include nausea, heartburn and parasites. Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently. Lemon acts as a blood purifier and as a cleansing agent. The intake of lemon juice can cure constipation. It is even known to help relieve hiccups when consumed as a juice. Lemon juice acts as a liver tonic and helps you digest your food by helping your liver produce more bile. It decreases the amount of phlegm produced by your body. It is also thought to help dissolve gallstones.
2. Superb for Skin Care:  Lemon, being a natural antiseptic medicine, can participate to cure problems related to skin. Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. Daily consumption of lemon water can make a huge difference in the appearance of your skin. It acts as an anti-aging remedy and can remove wrinkles and blackheads. Lemon water if applied on the areas of burns can fade the scars. As lemon is a cooling agent, it reduces the burning sensation on the skin.
3. Aids in Dental Care:  Lemon water is used in dental care also. If fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. The massages of lemon juice on gums can stop gum bleeding. It gives relief from bad smell and other problems related to gums.
4. Cures Throat Infections:  Lemon is an excellent fruit that aids in fighting problems related to throat infections, sore throat and tonsillitis as it has an antibacterial property. For sore throat, dilute one-half lemon juice with one-half water and gargle frequently.
5. Excellent for Weight Loss:  One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. If a person takes lemon juice mixed with lukewarm water and honey, it can reduce the body weight as well.
6. Controls High Blood Pressure:  Lemon water works wonders for people having heart problem, owing to its high potassium content. It controls high blood pressure, dizziness, nausea as well as provides relaxation to mind and body. It also reduces mental stress and depression.
7. Assist in curing Respiratory Disorders:  Lemon water assists in curing respiratory problems, along with breathing problems and revives a person suffering from asthma.
8. Good for treating Rheumatism:   Lemon is also a diuretic and hence lemon water can treat rheumatism and arthritis. It helps to flush out bacteria and toxins out of the body.
9. Reduces Fever:  Lemon water can treat a person who is suffering from cold, flu or fever. It helps to break fever by increasing perspiration.
10. Acts as a blood purifier
The diseases like cholera or malaria can be treated with lemon water as it can act as a blood purifier.
Bonus: Lemon water is an excellent source of anti-oxidants and vitamin C, which prevents formation of free radicals. These free radicals can cause death of the cells and rob electrons. It’s an excellent remedy for a hangover!

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Mouth watering chicken broccoli casserole recipe

2 pkg. frozen broccoli

10 oz. cream cheese
2 c. milk
1/2 c. sour cream
dash garlic and onion powder
4-6 chicken breasts
1/2 c. Parmesan cheese

Boil chicken until tender using the usual seasonings (sage, thyme, garlic, bay leaf, onion, celery, etc).

A 4-5 lb. whole chicken can be substituted for the chicken breast, if desired.

When chicken has become tender, remove skin and bones. Cut into bite-sized pieces. Set aside. Line a 3 qt. casserole dish with butter. Chop broccoli and layer on the bottom of casserole dish.

Pour 1 cup sauce over the broccoli; add the chicken.

Pour remaining sauce over casserole and sprinkle Parmesan cheese ever top. Bake at 350°F for 25-30 minutes cr until bubbly.

Let stand 5-10 minutes before serving.

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Why broccoli should be an essential part of your diet

According to a number of researches, broccoli is one of the most nutritious vegetable known. The following is a list of the health benefits of broccoli

Health of the stomach and stomach lining

According to recent research uncooked broccoli and broccoli sprouts have an impact on the stomach lining. Many stomach problems have been linked in research studies with overgrowth of a bacterium called Helicobacter pylori, and also with excessive attachment of this bacterium to the inner stomach lining. Raw broccoli sprouts appear to provide special stomach support with respect to these unwanted overgrowth and over-attachment circumstances. Raw broccoli contains a substance called glucosinolates that provides the ability to support stomach health, and they are very likely to alter gene expression in cells that provide the stomach with its inner lining. 

Skin support

Broccoli supports the skin, including support of sun-damaged skin. Specifically it is the glucoraphanin found in broccoli—converted into sulforaphane by the body—that has received the most research attention. Since skin cells can carry out the process of detoxification, it may be detox-related benefits of sulforaphane that are especially important in helping to counteract sun damage.

The first area is eye health.

This is as a result of lutein and zeaxanthin:two carotenoids found in broccoli which help in reducing risks of macula degeneration and cataracts

Nervous System
Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.

Blood Pressure
Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.

Heart Disease
The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.

Vitamin C
One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.

Bone Health
Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

Diet Aid

 Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

Immune System
One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.

Cancer
Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of b

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Sweet Potato Casserole Recipe

Ingredients

• 2 1/2 pounds sweet potatoes (about 3 large), scrubbed
• 2 large eggs, lightly beaten with a fork
• 3 tablespoons unsalted butter, melted plus more for the preparing the pan
• 2 tablespoons packed dark brown sugar
• 1 teaspoon kosher salt
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• Pinch of freshly grated nutmeg
• Freshly ground black pepper
• 1/4 cup coarsely chopped pecans

Directions

Preheat the oven to 400 degrees F. Put the sweet potatoes on a baking sheet and pierce each one 2 or 3 times with a fork. Bake for 45 to 60 minutes or until tender. Set aside to cool.

Turn the oven down to 350 degrees F. Scoop the sweet potato out of their skins and into a medium bowl. Discard the skins. Mash the potatoes until smooth. Add the eggs, butter, brown sugar, salt, cinnamon, ginger, nutmeg, and pepper to taste. Whisk the mixture until smooth.

Butter an 8 by 8-inch casserole. Pour the sweet potato mixture into the pan and sprinkle the top with thepecans. Bake for 30 to 40 minutes until a bit puffy. Serve immediately
Source Food Network 

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LEMON POPCORN

Popcorns are an excellent companion with almost every occasion may it be watching a match or movie or even long drive.
In their preparation, they make a popping sound because their kernels have a hard moisture-sealed hull and a dense starchy filling which allows pressure to build inside the kernel until an explosive "pop" results. There are many flavors of popcorns. Here is a recipe for the Lemon flavour...

Ingredients
1/2 C. vegetable oil
3/4 C. popping corn
Zest of 1 lemon
Salt
2 T. lemon juice
2 T. melted butter

Method 
In a large heavy pot, heat oil over high heat until the oil smokes. Add 1 kernel
popping corn and heat until kernel pops. Add rest of popping corn, cover pot, and
shake gently until corn starts to pop. Shake vigorously until popping subsides.
Remove from heat.
Mix lemon juice with melted butter. Toss popcorn with lemon zest, salt, and
butter/lemon juice. Serves 6

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Health benefits of the bell pepper

1. The major health major benefits of bell-pepper are in the vitamins A and C that it provides. However the benefits vary depending on the color, with the red bell-peppers offering the most, and the green ones, the least. The color depends on the variety and stage of ripeness. Most of them are sold when they are green and fully developed but not ripe. If allowed to ripen on the vine, they turn redder and sweeter, with the highest amounts of vitamin A and C. Believe it or not one fully-grown raw bell-pepper provides more vitamin C than one cup of orange juice.
2. Vitamin B6 and folic acid(folate) in bell keep homocysteine level in check. Homocysteine is a by-product created when your body breaks down the meat protein. This dangerous amino acid is an important risk factor for cardiovascular disease and should not be overlooked. It damages blood vessels mainly in two ways:First, attacks the lining of artery walls; second, makes it difficult for blood to clot properly thereby resulting in blood clots. If the clotting occurs in the coronary artery for the heart, it causes heart attack. If it occurs in the carotid artery for the brain, the result is a stroke. a study of elderly people relating to Alzheimer's disease, published in the 2002 The New England Journal of Medicine, showed a direct link between the risks of Alzheimer's disease with homocysteine level. To avoid  dangerous effects of homocysteine, you need enzymes to break down homocysteine back into methionine, another amino acid used by the body to build its own proteins or for excretion in the urine. The vitamin B6 and folic acid (folate) in bell peppers are what enzymes need for the metabolism of methionine. All bell peppers are excellent sources of these two essential nutrients. Therefore, you can ensure adequate amounts of vitamin B6 and folate by eating bell peppers regularly.
3. Bell pepper contains good levels of vitamin-A. 100 g of sweet pepper has 3131 IU or 101% of vitamin A. In addition, it contains anti-oxidant flavonoids such as α and ß carotenes, lutein, zeaxanthin, and cryptoxanthin. Together, these antioxidant substances in capsicum helps to protect body from injurious effects of free radicals generated during stress and diseases conditions.
4. Small levels of health benefiting  alkaloid compound capsaicin is also content of this vegetable. Early laboratory studies on experimental mammals suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. When used carefully it also found to reduce triglycerides and low-density lipoproteins (LDL) or commonly known as "bad" cholesterol levels in obese individuals.
5. Fresh bell peppers, red or green, are rich source of vitamin-C. This vitamin is especially concentrated in red peppers in highest levels. 100 g fresh red pepper provide about 127.7 mcg or about 213% of RDA. Vitamin-C is a potent water soluble antioxidant. It is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body. If the free radicals are not gotten rid of the body, they cause cell damage, which may lead to health problems such as arthritis, heart disease and cancer. A single raw red pepper, sweet or hot, can meet the daily requirements for vitamin A and C.
6. Bell pepper has adequate levels of essential minerals. Some of main minerals in it are iron, copper, zinc, potassium, manganese, magnesium, and selenium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Selenium is anti-oxidant micro-mineral that acts as co-factor for enzyme superoxide dismutase.
7. Vitamins A and C also help strengthen the immune system. Red bell peppers are rich in lycopene which may promote heart health and reduce the risk of prostate, cervical, and ovarian cancer.
8. Capsicum is also good in B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). These vitamins are essential in the sense that body requires them from external sources to replenish. B-complex vitamins facilitate cellular metabolism through various enzymatic functions. Studies have shown that these vitamins are beneficial in treating depression and stress-related conditions.
9. Bell-Peppers are great for weight-loss, as one large green bell pepper has only 22 calories and 5 grams of carbohydrate, has no fat or cholesterol and contains only 13 milligrams of sodium.
10. Bell peppers are considered a fat burning food because with 10% fiber, your body will have to work harder to digest it.

See table below for in-depth nutrient analysis.

Bell peppers (Capsicum annuum var annuum), red,

raw, Nutrition value per 100 g 

(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	31 Kcal	1.5%
Carbohydrates	6.03 g	4%
Protein	0.99 g	2%
Total Fat	0.30 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	2.1 g	5.5%
Vitamins
Folates	46 mcg	12%
Niacin	0.979 mg	6%
Pyridoxine	0.291 mg	22%
Riboflavin	0.085 mg	6.5%
Thiamin	0.054 mg	4.5%
Vitamin A	3131 IU	101%
Vitamin C	127.7 mg	213%
Vitamin E	1.58 mg	11%
Vitamin K	4.9 mcg	4%
Electrolytes
Sodium	4 mg	<1%
Potassium	211 mg	4.5%
Minerals
Calcium	7 mg	1%
Copper	0.017 mg	2%
Iron	0.43 mg	5%
Magnesium	12 mg	3%
Manganese	0.112 mg	5%
Phosphorus	26 mg	4%
Selenium	0.1 mcg	<1%
Zinc	0.25 mg	2%
Phyto-nutrients
Carotene-ß	1624 mcg	--
Carotene-α	20 mcg	--
Cryptoxanthin-ß	490 mcg	--
Lutein-zeaxanthin	51 mcg	--

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How to prepare Bell Peppers

Bell peppers (Capsicum annuum) are delicious vegetables that belong to the nightshade family of plants whose members include potatoes, tomatoes and eggplants..

They come in a variety of colors including yellow, green, orange, red, purple, brown and black. Green pepper belly is the most common in groceries and supermarkets. Other than their nutritional values and health benefits, pepper belly adds a brilliant splash of color and perfect texture to all dishes

How to prepare
Wash the pepper under cold running water before cutting it. In cases where the pepper has been waxed; usually done to protect it from pests and rodents, scrub it gently but thoroughly with a natural brush.

          To make slicing easier the stem and seeds should be detached first. For stuffed pepper, cutting is not necessary.

Detaching of the stem can be done in two ways.

a)      Cut half lengthwise and then cut out and discard stem, inner membrane and seeds.

b)      Make circular cut with  around top of pepper then pull stem from pepper; scoop out seeds and inner membrane.

 Rinse pepper under running water to remove any excess seeds; drain well.

        Slicing can be done into rings or strips. Remember to place the skin side down on the cutting surface. Thicker slices are preferable for diced(cubes: not very small pieces) while thinner are best for minced(cut     into very small pieces)

a)    For strips cut the pepper into halves the slice halves lengthwise into strips then cut across the strips to dice or mince

b)    For  rings  thinly slice pepper crosswise

Finally gather the strips or rings and slice crosswise into desired pieces. In other words this is simply to mince or dice

 

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