THOUGHTS- I love mushrooms. I think they're amazing and lately I haven't been having too many I have been getting my protein from processed packaged veggie sausages and schnitzel. I am at the end of what I brought shopping this week and I am sad to see that I am almost out of mushrooms. I love their tatse and texture and there is so much you can do with them. They are great for breakfast, on salads for lunch or in stir fry for dinner. The all day protein and they taste great. In doing some research into them I found the following information.
This research is just the beginning of what is sure to be an exciting journey into a fuller understanding of mushrooms and your health!Minerals in Mushrooms. The focus on the nutritional value of brightly colored fruits and vegetables has unintentionally left mushrooms in the dark. Mushrooms provide a similar number of nutrients as brightly colored fruits and vegetables.Selenium is a mineral that works as an antioxidant to protect body cells from damage that might lead to heart disease, some cancers and other diseases of aging5. It also has been found to be important for the immune system and fertility in men6. Many foods of animal origin and grains are good sources of selenium, but mushrooms are among the richest sources of selenium in the produce aisle and provide 8-22 mcg per serving1. This is good news for vegetarians, whose sources of selenium are limited.Ergothioneine is a naturally occurring antioxidant that also may help protect the body’s cells. Mushrooms provide 2.8-4.9 mg of ergothioneine per serving of white, Portabella or crimini mushrooms7.Copper helps make red blood cells, which carry oxygen throughout the body. Copper also helps keep bones and nerves healthy1,2,5.Potassium is an important mineral many people do not get enough of. It aids in the maintenance of normal fluid and mineral balance, which helps control blood pressure. It also plays a role in making sure nerves and muscles, including the heart, function properly. Mushrooms have 267- 407 mg of potassium per serving, which is 9 percent of the Daily Value 1,2,5,8.Vitamins in Mushrooms. Mushrooms are one of the few natural sources of vitamin D, which is essential for healthy bones and teeth. One serving of 4-5 mushrooms provides 15 IU of this important nutrient, which many people do not get enough of1,2. Factors affecting your vitamin D intake include your age, skin color, where you live and whether you use sunscreen or not8,9,11. Mushrooms are also a good source of the B vitamins riboflavin (B2), niacin (B3) and pantothenic acid (B5). These vitamins help break down proteins, fats and carbohydrates so they can be used for energy1,5. Mushrooms can be an important source of B-vitamins for people who don’t eat meat. One serving of crimini mushrooms provides nearly one-quarter of the Daily Value for riboflavin, and mushrooms are one of the best plant-based sources of niacin around1,2.Pantothenic acid helps with the production of hormones and also plays an important role in the nervous system5.Riboflavin helps maintain healthy red blood cells5.Niacin promotes healthy skin and makes sure the digestive and nervous systems function properly5.References1 U.S. Department of Agriculture, Agricultural Research Service. 2006. USDA National Nutrient Database for Standard Reference, Release 20. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl2 U.S. Food and Drug Administration. Center for Food Safety & Applied Nutrition. A Food Labeling Guide. September, 1994 (Editorial revisions, June, 1999) http://www.cfsan.fda.gov/~dms/flg-toc.html3 Chang R. Functional Properties of Edible Mushrooms. Nutrition Reviews. 1996; 54:91-934 Borchers AT, et al. Mushrooms, Tumors, and Immunity: An Update. Experimental Biology and Medicine, 2004:393-406.5 Duyff, R. American Dietetic Association's Complete Food and Nutrition Guide. Third addition. Wiley & Sons. NJ. 2006.6 National Institutes of Health. Medline Plus. www.nlm.gov/medlineplus/ency/article/002414.htm7 Dubost, N. J., et al. (2006). Identification and quantification of ergothioneine in cultivated mushrooms by liquid chromatography-mass spectroscopy. International Journal of Medicinal Mushrooms, 8, 215-22.8 U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans 2005. Chapter 2. http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter2.htm
Full of plenty of nutrients. And with so many different types of mushrooms the flavour will never be boring. Shitake, Oyster, Enoki, Cremini and Portobello. All delicious and all with their own flavours.
CHALLENGES- Getting to the theatre and realising there was no microwave for the corn I had brought along.
TRUIMPHS- Boiling the kettle and pouring it into the container with the corn and cooking it that way.
WHAT I ATE-
BREAKFAST-Mae's Medicine- Beetroot, Carrot, Celery, Ginger, Spinach and cucumber juice.
Tofu, Spinach and Mushroom. Cooked in a non stick pan with sprinkle of olive oil and a small amount of Tamari in the mushrooms.
Fresh Grape and Apple Juice
LUNCH- Salad- Lettuce, cucumber, sprouts, red capsicum, red onion, 1 shallot, 1/4 avocado, tablespoon each of toasted pine nuts and almond slivers
Dressing- olive oil, sesame oil, grushed garlic and soy sauce.
SNACKS- Banana.
Watermelon juice
Organic dairy free dark chocolate with white mint chips
Mixed nuts- Walnuts, cashews, brazil nuts and almonds
1 peice of extra 5 gum
DINNER-(at rehearsal) 1/2 avocado
1/2 corn cob
6 snowpeas
(After rehearsal) Small amount of chickpea curry made up for tomorrows lunch. (Recipe tomorrow)
Glass of Rice Milk
EXCERCISE- Warm ups at rehearsal
This research is just the beginning of what is sure to be an exciting journey into a fuller understanding of mushrooms and your health!Minerals in Mushrooms. The focus on the nutritional value of brightly colored fruits and vegetables has unintentionally left mushrooms in the dark. Mushrooms provide a similar number of nutrients as brightly colored fruits and vegetables.Selenium is a mineral that works as an antioxidant to protect body cells from damage that might lead to heart disease, some cancers and other diseases of aging5. It also has been found to be important for the immune system and fertility in men6. Many foods of animal origin and grains are good sources of selenium, but mushrooms are among the richest sources of selenium in the produce aisle and provide 8-22 mcg per serving1. This is good news for vegetarians, whose sources of selenium are limited.Ergothioneine is a naturally occurring antioxidant that also may help protect the body’s cells. Mushrooms provide 2.8-4.9 mg of ergothioneine per serving of white, Portabella or crimini mushrooms7.Copper helps make red blood cells, which carry oxygen throughout the body. Copper also helps keep bones and nerves healthy1,2,5.Potassium is an important mineral many people do not get enough of. It aids in the maintenance of normal fluid and mineral balance, which helps control blood pressure. It also plays a role in making sure nerves and muscles, including the heart, function properly. Mushrooms have 267- 407 mg of potassium per serving, which is 9 percent of the Daily Value 1,2,5,8.Vitamins in Mushrooms. Mushrooms are one of the few natural sources of vitamin D, which is essential for healthy bones and teeth. One serving of 4-5 mushrooms provides 15 IU of this important nutrient, which many people do not get enough of1,2. Factors affecting your vitamin D intake include your age, skin color, where you live and whether you use sunscreen or not8,9,11. Mushrooms are also a good source of the B vitamins riboflavin (B2), niacin (B3) and pantothenic acid (B5). These vitamins help break down proteins, fats and carbohydrates so they can be used for energy1,5. Mushrooms can be an important source of B-vitamins for people who don’t eat meat. One serving of crimini mushrooms provides nearly one-quarter of the Daily Value for riboflavin, and mushrooms are one of the best plant-based sources of niacin around1,2.Pantothenic acid helps with the production of hormones and also plays an important role in the nervous system5.Riboflavin helps maintain healthy red blood cells5.Niacin promotes healthy skin and makes sure the digestive and nervous systems function properly5.References1 U.S. Department of Agriculture, Agricultural Research Service. 2006. USDA National Nutrient Database for Standard Reference, Release 20. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl2 U.S. Food and Drug Administration. Center for Food Safety & Applied Nutrition. A Food Labeling Guide. September, 1994 (Editorial revisions, June, 1999) http://www.cfsan.fda.gov/~dms/flg-toc.html3 Chang R. Functional Properties of Edible Mushrooms. Nutrition Reviews. 1996; 54:91-934 Borchers AT, et al. Mushrooms, Tumors, and Immunity: An Update. Experimental Biology and Medicine, 2004:393-406.5 Duyff, R. American Dietetic Association's Complete Food and Nutrition Guide. Third addition. Wiley & Sons. NJ. 2006.6 National Institutes of Health. Medline Plus. www.nlm.gov/medlineplus/ency/article/002414.htm7 Dubost, N. J., et al. (2006). Identification and quantification of ergothioneine in cultivated mushrooms by liquid chromatography-mass spectroscopy. International Journal of Medicinal Mushrooms, 8, 215-22.8 U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans 2005. Chapter 2. http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter2.htm
Full of plenty of nutrients. And with so many different types of mushrooms the flavour will never be boring. Shitake, Oyster, Enoki, Cremini and Portobello. All delicious and all with their own flavours.
CHALLENGES- Getting to the theatre and realising there was no microwave for the corn I had brought along.
TRUIMPHS- Boiling the kettle and pouring it into the container with the corn and cooking it that way.
WHAT I ATE-
BREAKFAST-Mae's Medicine- Beetroot, Carrot, Celery, Ginger, Spinach and cucumber juice.
Tofu, Spinach and Mushroom. Cooked in a non stick pan with sprinkle of olive oil and a small amount of Tamari in the mushrooms.
Fresh Grape and Apple Juice
LUNCH- Salad- Lettuce, cucumber, sprouts, red capsicum, red onion, 1 shallot, 1/4 avocado, tablespoon each of toasted pine nuts and almond slivers
Dressing- olive oil, sesame oil, grushed garlic and soy sauce.
SNACKS- Banana.
Watermelon juice
Organic dairy free dark chocolate with white mint chips
Mixed nuts- Walnuts, cashews, brazil nuts and almonds
1 peice of extra 5 gum
DINNER-(at rehearsal) 1/2 avocado
1/2 corn cob
6 snowpeas
(After rehearsal) Small amount of chickpea curry made up for tomorrows lunch. (Recipe tomorrow)
Glass of Rice Milk
EXCERCISE- Warm ups at rehearsal
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