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The Wonders of Watercress The Natural Superfood



Hi all….


I’d just like to write this Blog update On Nutrition, as I beleive and Coach that the Proper Nutrition and healthy eating will help you reach you weight goals or strength goals,,.. This is really a No brainer…


So As I am writing out a complete Nutrition Ebook With loads of tips and and help with getting your Nutrition Right, I’d thought I’ll give a quick Eye opener to one of the most over looked Foods out there that almost everyone has forgotten about…



“Train Real Hard and Eat Real Food – It’s that Simple!”



Everybody understands an apple is a much better treat compared to Crisps/potato chips yet there are lots of foods that could aid you to boost your health and wellness by decreasing your blood glucose levels as well as your weight. There are really lots of foods with a terrific ability for boosting your total health and wellness in a number of methods, Plus aiding you to reverse your Type 2 diabetic issues…

One food you may never have given much thought to in your quest to have lower blood sugar, despite hearing about it, is watercress. But, this just happens to be one of the healthiest foods you can put into your body, so it’s well worth your time to give it some consideration.


Exactly what’s watercress about?


Okays Permit Me to give you the full food profile so you can see why it deserves a place in your healthy eating plan today…


The Nutritional Line-Up.

When we consider the nutritional line-up of watercress, we view merely exactly how dense it actually is. It has even more iron compared to with what would certainly obtain from an serving of green spinach, also is an effective dosage of bone-strengthening calcium together with the supercharged anti-oxidant, vitamin C.


Along with that, it also contains vitamin K, which cultivates strong bones together with the calcium it gives as well, It also is brimming with beta-carotene and vitamin A equivalents to keep your eyes strong and B1, B6 vitamins to help ensure optimal metabolic function. And one of the most forgotten methods to assist diabetics with awful nerve discomfort is the B vitamin.

Watercress Also has really high good healthy levels of magnesium, manganese and zinc.
Plus contains greater quantities of Lutein and Zeaxanthin, types of carotenoids that act as antioxidants, meaning they can mop up potentially damaging free radicals. Quercetin, a type of flavonoid and a powerful antioxidant, is also found in greater quantities in watercress than broccoli and tomatoes.


At simply 11 calories per 3 cups of watercress, consider this a free offer in your diet plan. You can eat as much as you like and it will not impact your body weight.
Only raw broccoli has more vitamin C and magnesium – but it is much more often eaten cooked in this country.

The Health benefits.


I simply kept in mind a few of the nutrient associated perks that watercress will certainly give. Along with that, it’s additionally been kept in mind watercress is excellent for lowering the degrees of ‘bad’ cholesterol levels in your body and also could likewise assist to minimise cancer cells buildup by educe cancer formation by starving off tumor growth.

It actually gains leading marks as for wellness advertising goes.



How To Prepare.


One of the best parts about watercress is it’s also very versatile to prepare. You can serve it in your salad as you would any other salad green and can also be used steamed or eaten with a stir-fry.
Or, stuff it into a pita with your favourite protein selection and other fresh vegetables for a quick lunch on the go.

There truly are numerous various methods you could consume this veggie, so you should not have any sort of difficulty functioning it right into your day-to-day diet plan.


So do not neglect watercress any longer. It’s one meals that should have much more focus compared to it obtains for all the lots of wellness perks it needs to supply.



Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your blood sugar levels and your weight. Hang in there, the longer you do it, the easier it gets



Watercress has actually been utilised by traditional healers and Chinese herbalists to deal with a vast array of disorders varying from topical applications for canker sores, fever blisters as well as acne breakouts to solutions for high temperature, very hot flashes as well as infections such as respiratory disease. Watercress has light diuretic homes, meanings that it could do away with water recognition created by puffing up or excess salt.


This super food is available all year round.



Here are some Tasty Recipes..



Quick Watercress Salad



Calories: 92 Preparation: 5 mins Serves: 4

• 1 x 85g/3oz pack watercress
• Dressing:
• 1 tsp mixed peppercorns
• 1 tsp mustard seed
• 1 clove garlic, crushed
• 3 tbsp olive oil
• 1 tbsp balsamic vinegar
• ¼ tsp brown sugar
• ¼ tsp salt


Place the peppercorns and mustard seed in a mortar and grind with the pestle. Pour into a small bowl and mix in the remaining dressing ingredients and toss with the watercress.


Pasta with Smoked Salmon, Horseradish and Watercress

Calories: 334 Preparation: 5 mins Cooking: 10 mins Serves: 4

• 300g penne pasta
• finely grated zest and juice 1 lemon
• 1 tbsp cream horseradish sauce
• 150g low fat Greek style yogurt
• salt and freshly ground black pepper
• 100g pack watercress, roughly chopped
• 100g smoked salmon, finely chopped


1. Cook the pasta in a large pan of boiling salted water until it is just tender – about 10 mins. Drain the pasta in a colander and return it to the pan.
2. Add the lemon zest and juice, horseradish, yoghurt and plenty of ground black pepper, then stir to coat the pasta. Add the salmon and watercress and gently stir to mix.  Divide between four plates with more watercress on the side if liked.




Watercress Soup





Calories: 114 Preparation: 15 mins Cooking: 35 mins Serves: 3-5


• 1 Onion, peeled and roughly chopped
• 25g butter 250g potatoes, peeled and diced
• 600ml chicken stock
• 2 x 85g bags of watercress, roughly chopped
• 50ml cream a little milk if needed
• salt and black pepper


To make this wonderful watercress soup take a large pan, cook the onion in the butter until soft but not browned.
Add the potatoes and stock and cook until the potatoes are soft (approx 15-20 minutes). When potatoes are almost cooked, add the watercress (try to allow for no longer than 5 minutes cooking time for the watercress). Liquidise and add the cream. Use a little extra milk if the soup seems too thick. Season with salt and black pepper and serve hot.




Chicken and Watercress Stir Fry




Calories: 190 Preparation: 10 mins Cooking: 10 mins Serves: 4


• 1 tbsp vegetable oil
• 3 chicken fillets, sliced
• 6 spring onions, sliced
• 2 carrots, peed and cut into sticks
• 100g broccoli florets
• 75g frozen soy beans
• 5cm piece root ginger, grated
• 1 clove garlic crushed
• 1 red chilli, deseeded and chopped
• 100g bag watercress roughly chopped
• 2 tbsp low sodium soy sauce
• noodles to serve


Heat the oil in a large frying pan or wok, add the chicken and stir fry for 4 mins until golden. Add the onions, carrots and broccoli florets, add 2tbsp water and stir fry for 3 mins until tender.
Stir in the beans, ginger, garlic and chilli  and stir fry for 2mins – add a little more water if things begin to stick. Finally add the watercress and soy and stir fry for a final 1 minute. Serve straight away with noodles.



Watercress and Pomegranate Juice





Calories: 115 Serves: 1


• 50g watercress
• 50ml pomegranate juice
• 50ml grape juice
• 25ml water
• 1 Sharon fruit


Peel the Sharon fruit and roughly chop. Place everything in a blender and whizz together.
As with watercress, pomegranate juice is rich in antioxidants. Studies show that it can help prevent heart disease and has anti-inflammatory and anti-bacterial qualities.


Please note: The details in this post is not planned to detect, deal with, heal or stop any type of condition. None of the items stated in this post are meant to detect, deal with, heal or avoid any type of illness. The info in this write-up is not planned to give individual clinical recommendations, which ought to be gotten from a physician. This details is provided with the understanding that the writer as well as author are not giving clinical, mental, or dietary guidance solutions on this website. The info in this write-up does not cover all feasible usages, activities, safety measures, adverse effects, as well as communications. Obligation for specific activities or noninclusions based after the materials of this short article is exclusively disclaimed.






Also Just to announce that I have gathered up the past 12 weeks of 30 minute workouts into 1 ebook pdf.
This will be available Free to all my new clients…
Plus anyone that contacts me directly..

In this ebook there are the 12 weeks worth of FREE workouts, PLUS extra nutrition and fitness tips that is not in my other FREE ebook

’20 Fat touching Tips Tricks and Techniques’







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Train Real Hard and Eat Real Food – It’s that simple!




Jason.. Personal training Exeter