The Health Benefits of Green Bananas

In Barbados, bananas are kind of a big deal….from green bananas to plantains to regular, yellow bananas – there seems to be no wrong way to consume this sometimes green, sometimes yellow, sometimes black and yellow spotted fruit. And believe me when I tell you that I’ve eaten bananas a ton of different ways. From banana mayonnaise sandwiches and peanut butter banana sandwiches to fried plantains and the green banana recipe I’m about to share – bananas are delicious and generally good for you.

4 Body Benefits of Green Bananas

Green bananas are nothing more than yellow bananas before they’ve ripened, which leads me to believe that bananas are better for you, nutritionally, if you eat them either when they’re ripe or when they are raw.

It’s just a theory.

Green bananas, unlike their yellow family members, are best eaten after they’ve been boiled or fried. Below are a few health benefits to chew over.

GREEN BANANAS ARE HIGH IN FIBER.

Just one cup of boiled green bananas contains 3.6 g of fiber, which satisfies 14 percent of your daily value! And as you may or may not already be aware, there is a decent correlation between the consumption of high fiber food and lowered instances of disease, such as diabetes. Bottom line? The stuff is good for you.

GREEN BANANAS INCREASE YOUR BODY’S ABILITY TO ABSORB NUTRIENTS.

Green bananas contain compounds called short chain fatty acids (SCFAs), which nourish the cell tissue lining of the small intestine, dramatically enhancing the body’s capacity to absorb nutrients [source].

GREEN BANANAS ARE HIGH IN POTASSIUM.

Just like yellow bananas, green bananas are just as high in potassium. For instance, just one cup of boiled green bananas contains 531 mg of potassium. Compare this with the American Heart Association’s recommended intake of 4,700 mg of potassium per day [source].

GREEN BANANAS CONTAIN RESISTANT STARCH.

By definition, resistant starch (RS) is any starch that is not digested in the small intestine but passes to the large bowel. And according to research conducted by Janine Higgins of the University of Colorado Health Sciences Center, there is strong evidence to suggest that RS intake is associated with several changes in metabolism which may have positive health benefits such as:

  • Decreases glycemic and insulinemic responses
  • Lowers plasma cholesterol and triglyceride concentrations
  • Improves whole body insulin sensitivity
  • Increases satiety, and reduces fat storage.

Mashed Green Bananas with Corned Beef

If you’re a regular reader of this website, you’re probably aware that half of my background is Barbadian (on my mother’s side), and Bajan meals are incredibly flavorful. One of my favorite home-cooked meals is Mashed Green Bananas with Corned Beef; and on my mother’s most recent visit, I wasted no time putting her to work. I should mention that while the following recipe was made with corned beef, it is also sometimes served with salmon.

Ingredients:

  • green bananas (find them at your local hispanic food store; sometimes Asian food stores will have them too)
  • 1 medium onion
  • 1/2 of a fresh, green bell pepper
  • 1 can of corned beef
  • EVOO
  • crushed red pepper
  • 1-2 sprigs fresh parsley, chopped (to taste)
  • paprika
  • *fresh hot pepper, finely chopped

*optional

Directions:

  • Wash and score the green bananas lengthwise to peel off skin. 
  • Cut peeled bananas lengthwise and place into medium-size pot of water.
  • Bring bananas to a rapid boil and then reduce heat; continue to cook (covered) for 25 minutes or until bananas are tender.
  • With a potato masher, mash bananas until smooth. Add water to make it more creamy and smooth.

Directions for Corned Beef Sauce:

  • Sauté green pepper, onion, parsley, red pepper and paprika in a medium size pan with EVOO.
  • Add 1 cup of water to pan and cover with lid. Increase heat until it reaches a rapid boil. Add corned beef and reduce heat to a simmer for approximately 20 minutes.

Top mashed bananas with sauce and enjoy!

Resources:

Vadnais Versus Vermont and the Killington Stage Race

I drove up to Long Island a couple of days ago, specifically for one reason: to support my younger brother as he prepared to race in the Killington Stage Race (KSR). The race (held annually) is a 3-day-long cycling event that takes place on the roads that wind through the Green Mountains in Killington, Vermont.

Stage Racing

For those who may not be familiar, stage racing consists of one giant race that is broken down into sections and raced over the course of several days. Within the road cycling arena, there are different levels of stage racing. The Tour de France, for example, is one of the most well-known stage races, but because of its elite and prestigious level, it is also referred to as a ‘Grand Tour’.

A Grand Tour refers to one of the three major European professional cycling stage races: Tour de France, Giro d’Italia and Vuelta a España. Collectively they are termed the Grand Tours, and all three races are similar in format being multi-week races with daily stages. They have a special status in the UCI regulations: more points for the UCI World Tour are distributed in Grand Tours than in other races, and they are the only stage races allowed to last longer than 14 days. [source]

Racing Categories for Cyclists

When racing, each cyclist competes in a category, or “Cat”. Cats range from 1 to 5. The lower the number, the more experienced and proficient the rider is (ex: Beginner cyclists would be in a Cat. 5 racing group). Below, you can view the breakdown of how cyclists advance through each Cat. Complete rules may be seen on the USA Cycling website here.

  • From Cat. 5 to Cat. 4 – 10 races, races must be at least 15 miles long or 10 miles long if it’s a criterium
  • From Cat. 4 to Cat. 3 – 20 points; or experience in 25 races with a minimum of 10 top-10 finishes with fields of 30 riders or more; or 20 pack finishes with fields over 50. 30 Points in 12 months is a mandatory upgrade.
  • From Cat. 3 to Cat. 2 – 30 points; 40 points in 12 months is a mandatory* upgrade
  • From Cat. 2 to Cat. 1 – 35 points**; 50 points in 12 months is a mandatory* upgrade

**Additionally, attending any USA Cycling Development Camp will yield a cyclist points toward any category except Cat. 1.

Racing the KSR

Yesterday, we made the 5-hour drive from Long Island to Killington, Vermont, giving ourselves plenty of time to drop our stuff off at the hotel, attend the check-in at the KSR race headquarters and then review the maps for the various courses.

Stepping out of the car, I was suddenly grateful to my mother for lending me some of her winter clothes. Only a couple of days before this Vermont trip, I had driven up to Long Island from North Carolina, bringing with me nothing more than the flip flops I had on my feet, a pair of jeans and several days-worth of t-shirts. I had progressed from 80+ degree weather to 65-degree weather to 40-degree weather in just 3 days.

55 miles: DONE.

There are at least 10 different stage races taking place each day, according to category and gender. While in Killington for the next few days, my brother will be competing in the Men’s Cat. 4 races.

Today, he raced well and placed 15th in a 55-miler, which allows him to advance to the next race tomorrow. In order to advance to the next race, riders must cross the finish line within 20 percent of the winner’s time.

Given the weather conditions, I am extremely proud of my brother as well as all of the other cyclists. Earlier, it was 37 degrees and pouring rain; and as I drove us back to the hotel so that we could both change out of our soaking wet clothes, it actually started snowing. Again- I was thankful for the winter gear!

Tomorrow, Stage 2 will cover roughly 63 miles over increasingly difficult terrain and in similar, challenging weather (they’re calling for a snow/rain mix). And if he does well, there will be a third and final stage race on Monday: a 10-mile time trial.

So, Why Cycling?

It started with a simple invitation from a friend. My brother had already started dabbling in cycling when he managed to dig out our father’s Cannondale. Then, a friend invited my brother to do a race, after which he became “hooked”.

But what does the KSR mean to my brother? What is he thinking as he and other cyclists battle it out over hills, through wind, rain and sleet and frozen limbs, risking nasty spills and dangerous curves on slick mountain roadways?

My brother sums it up in a way that is so typical of him:

Today’s race marks the next step in cycling for me. Every ride I do at this point is helping me to get stronger and faster. It’s about moving forward.

[image via]

**You may view additional pictures here or on my Facebook page.

Helpful Healthy Nutrition Facebook Pages

he following is a guest article, submitted by one of RJR’s readers. If you are interested in submitting a guest post, please email me: janelle@runjanellerun.com, and put “Guest Article” in the subject area.

Facebook serves many purposes for many people, but the social networking platform’s usefulness doesn’t end with staying in touch with old school friends and distant family members! Thanks to Facebook pages, people are able to converse and collaborate on a number of topics, and health, fitness, and nutrition are some of the most popular in a world full of fattening foods and reasons to stay on the couch.

If you’re working to build healthier eating habits and could use a bit of support from others on the same path, check out these five helpful healthy nutrition Facebook pages for a boost in both morale and know-how:

1. Scoop Nutrition

A big part of being a healthy eater is knowing the best foods to zero in on, and how to cook them, and that makes the Scoop Nutrition Facebook page a great one to “like,” filling your news feed with tips, tricks, and recipes several times each day.

Besides reaping the rewards of knowing your food better than ever before, you’re also likely to find yourself learning the kind of useful trivia that will make you a hit with friends and exercise buddies, alike!

2. Nutritional Disorders Journal

While it may not be a topic that often comes to mind, the fact is that our diets can play a major role in our likelihood of developing some forms of chronic disease, and the Nutritional Disorders Journal Facebook page is the perfect place to stop by for a healthy dose of insight on how your eating habits can affect your physical well-being.

From studies of foods that are linked to everything from obesity to autism, to those that reflect on the dangers of compounds like aspartame and bisphenol A, this Facebook page offers a unique look at food and diet – one that you’ll not find anywhere else.

3. NutritionFacts.org

No matter what your exact fitness goals are, a simple search in Google will reveal a long list of confusing facts, advice, and other information, often times causing enough conflict to leave you not knowing in which direction to go.

Aiming to solve that problem is the NutritionFacts.org Facebook page, an easy to access community that offers up straightforward, sensible tips and facts several times daily. Should you eat three meals per day, or six? Do you really need eight glasses of water per day? Is aspartame really as risky as many people claim it is? You’ll find answers to those questions and more on this page.

4. Nutrition Diva

The Nutrition Diva is a well-known figure on Facebook, and the more than 22,000 people who take part in what her page has to offer are all drawn by the creative and super healthy recipes, tips, and web links that she posts every day of the week. Besides those offerings, you’ll also find a constant discussion taking place here about any and every facet of eating well, giving you the opportunity to grow and learn with others who share the same interests as you.

5. Nutrition on a Budget

Let’s face it: eating healthy can get quite expensive, and that makes even considering a major change in our diet a headache for many millions of people around the world. Thankfully, the Nutrition on a Budget Facebook page provides you with multiple creative tips and tricks every single day, each of them designed with only two things in mind: saving you money, and making you healthier.

Whether you’re looking to create your own sauces, dressings, and dips in order to avoid preservatives, or you just need information on how to choose the products that will serve your pocket and body best, you’ll find everything you need here, along with lots of tips that you’d never knew you needed until you saw them!

About the Author:

Anna is the health blogger writing about weight loss herbs and various other natural health tips. She adores traveling and is passionate about healthy food, active lifestyles, and self-improvement.

April Morning Run

At 4:30 a.m., I woke to the sound of rain falling steadily outside. An hour later, I was rolling myself out of bed and padding down the stairs in complete darkness.

I glanced over at the green glow above the stove.

5:30 a.m.

I turned my attention back to the vast, black expanse, reaching into a familiar corner for a shoe; instinctively tugging a long sleeve shirt off of a hanger and quietly snatching my car keys before ninja-ing my way to the garage.

No lights. No noise.

That’s how I preferred it. The first light my eyes would see would be the sun rising.

Two of us stepped out of the car and into the moist, temperate air.

The steady rain had reduced to a scattered drizzle as we moved breathlessly through sleepy streets.

Minutes later, another set of feet joined our small running group.

The road glistened under the street lamps as we navigated puddles, questionable curb heights and construction cones.

I half listened to the muted conversation taking place just in front of me; and for a moment, I allowed my eyes to close- breathing in..

..There were traces of Holly and Magnolia and Oak Leaf Hydrangea, punctuated by freshly laid mulch. Wet dirt and asphalt mingled with the warm, melting notes of rising dough and bacon.

I opened my eyes back up. Signs of life now.

Construction workers with yellow hard hats on, lunch tins in one hand, coffee cups in the other, walking to work. Cars idling at red lights.

Our running group back to two, we rounded out our 9-mile run just in time to see the sky turn from black to dark blue; dark blue to pinks and purples and light blues.

I arrived back home, half the world still asleep as I changed out of my wet clothes and sat on the floor to stretch- the yellow and gold rays pouring in through the windows.

running shoes

Nutrition as Practice

The following is a guest article, submitted by one of RJR’s readers. If you are interested in submitting a guest post, please email me: janelle@runjanellerun.com, and put “Guest Article” in the subject area.

Running is and always has been my sport; however, I recently stumbled across yoga and became hooked. While running is what I know and have been comfortable with, I also think it’s the reason why I have grown to like yoga – it forces me out of my comfort zone.

And I accept the challenge.

Eight Marathons and Counting

I pride myself with the fact that running seems to come so easily to me. After all, I’ve racked up 8 half marathons now, and I always like to say that I “eat 5k’s for breakfast!”

Yoga class, however, does not come so easily to me. I’m lucky if I can stand on one leg in Tree Pose or even remember to breathe for the entire 60 minute class.  But one thing that keeps my overachieving, Type A, competitive personality in check, is that the yoga instructors continually remind us that yoga is a “practice.”

I’m not supposed to judge myself against the yogis who can maintain headstands for two minutes. Rather, I’m just supposed to worry about me and my own little world of breathing and stretching. I know that when I’m consistent with my yoga classes, I feel accomplished if I breathe a little bit more, stretch a little bit farther, and maintain the poses for a little bit longer.

Yoga and Nutrition- Finding That Balance

So what does this have to do with nutrition? Well, over the past few months I’ve been doing some traveling, and I’ve realized that maintaining my healthy eating habits has been a challenge. When I’m home and I’m making my daily green juices and kale salads, I’m maintaining my focus on nutrition. But during my travels, it seems like I follow the “When in Rome” philosophy.

In New York, all I want is pizza, pasta, bagels, and fresh Italian bread. And recently, when I was at Disney World, I couldn’t help but treat myself to the Mickey Mouse-shaped soft pretzels! I was fully aware that these weren’t necessarily the best choices for me but lo’ and behold, I made them anyway. And of course, when I returned to the comfort of my home, I felt the guilt.

Practicing Nutrition

I consider myself a student and an advocate of nutrition, so what kind of example was I setting? But then it hit me:

Yoga is a practice, something to continually improve on and learn from…but so is nutrition. 

I am actively practicing the art of nutrition by reading books, taking classes, and trying new recipes, but with any practice comes setbacks and slip-ups. Not to mention that as I learn more and more, I’m finding that I’ve changed my definition of healthy eating.

In yoga class, I’ve lost count of how many times I’ve fallen over trying to maintain Eagle Pose, but that doesn’t mean I should just give up yoga and return my mat and blocks to the store. I can give myself a break and follow the 80/20 rule of being health conscious most of the time with a few treats here and there.

Giving in to a craving every once in a while isn’t such a bad thing because sometimes, after the fact, I realize that it wasn’t worth it and I won’t be so tempted next time.

I know that my healthy choices significantly outweigh my less-than-healthy choices, and that’s okay because I can accept those choices and move on!

About the Author:

Kristin Horstman is a 30-year-old nutrition and fitness enthusiast who resides in Arizona with her husband. She enjoys trying out new, meatless meals as well as attending classes and seminars pertaining to diet and fitness.