Happy Saint Patrick’s Day

Traditional Irish cuisine is rustic, hearty, and simple. Subtle seasoning is used helping natural flavors to be fully appreciated. Beef and lamb is often roasted or stewed along with carrots, turnips, and potatoes. While a steady Irish diet is designed to put meat on your bones, those weight conscious can still benefit from the iconic potato and its health benefits.

One medium potato has 165 calories (less than 1 cup of rice) and is packed with 4.7g fiber, 4.3g protein, and 20% of your recommended daily potassium. Very few people meet the 4700 mg daily potassium recommendation.

Potassium builds muscles, synthesizes protein, controls electrical activity of the heart, and maintains acid-base balance in the body. Increasing potassium, magnesium, and calcium intake can help lower blood pressure and reduce your risk of stroke and heart disease; all of which are found in potatoes.

Surprisingly potatoes are an excellent source of vitamin C, providing 51% of your recommended daily amount.

Quercetin, a flavonoid found in potato skin, has anti-inflammatory properties and can protect from free radical damage.

Potatoes also contain alpha-lipoic acid which can help regulate blood glucose, improve vasodilation, and protect against retinopathy.

Potatoes should not be fried or loaded with butter, sour cream, or cheese. Boiled or roasted with the skin on is the healthiest way to enjoy them. Aim for potatoes the size of a computer mouse or cut large potatoes in half. In the spirit of Saint Patrick’s Day try our lightened up

version of classic pub fare; fish and chips the heart healthy way.

Sugarcoating the Problem

Is sugar the root of all evil? 80% of food in U.S. grocery stores contain added sugar. This “hidden sugar” found in processed foods adds up quickly and increases the glycemic index, a measure of how quickly food raises blood sugar. Higher glycemic foods increase body fat and central obesity more than lower glycemic foods.

A recent study from University of California San Francisco found increased sugar in a food supply was linked to higher rates of type 2 diabetes, independent of obesity.

Researches in Japan found sugar to be the greatest predictor of weight gain in men. Every 5g of sugar a man consumed daily resulted in 1/2 lb weight gain that year.

The World Health Organization recommends less than 5% of discretionary calories coming from added sugar. That looks like 6 tsp of sugar or less per day. 1 tbs of ketchup has 1 tsp sugar, 1 can of soda has 10 tsp sugar, 1 packet of maple & brown sugar instant oatmeal has over 2 tsp sugar, and 1 cup of honey nut cheerios has 3 tsp sugar. As you can see sugar intake can add up quickly!

Carbs convert to sugar in the body, so a balance of healthy carbs, healthy fat, and lean protein is needed. It is not healthy to avoid carbs completely. In fact studies consistently show people who eat at least 3 whole grains daily have a reduced risk of diabetes as well as heart disease.

Fruit is natures candy and is part of a healthy balanced lifestyle. A study published in 2008 following 187,382 participants found those who ate whole fruit regularly had a decreased risk of type 2 diabetes. Those who consumed 1 or more servings of fruit juice daily increased their risk of type 2 diabetes as much as 21%.

Enjoy carbs in moderation, cut way back on processed foods, and enjoy fresh vegetables, beans, fruit, quinoa, brown rice, lentils, etc. regularly.




The relationship of sugar to population-level diabetes prevalence: an econometric analysis of repeated cross-sectional data. Basu S, Yoffe P, Hills N, Lustig RH. PLoS One Epub Feb 27, 2013.

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Protect Your Heart this Valentine’s Day

February is American Heart Month, and nothing is more important than staying heart healthy for yourself and for your family. 70% of cardiovascular disease can be prevented or delayed with diet and a healthy lifestyle. We can’t change all factors, like age and genetics, but the following are strategies we can change to better our heart health.

Meet with your health care team: Knowledge is power, and preventative visits with your health care team helps identify risk factors before they become big problems. Visit your doctor, have your cholesterol screened, and blood pressure checked regularly.

Maintain a healthy weight: Being overweight or obese increases your risk of cardiovascular disease. Start creating a caloric deficit  by eating smaller portions and increasing your activity level. Studies show losing 10% of your current body weight can significantly improve your health, lower cholesterol, lower blood pressure, increase insulin sensitivity, and decrease inflammation. 

Increase fiber intake: 38 g for men and 25 g for women daily is recommended. 10 g should come from soluble fiber sources to help reduce cholesterol naturally. Great sources are beans, oatmeal, lentils, apples, pears, berries, flaxseeds, and peas.

Exercise regularly: Moderate-intense exercise 30 minutes 5 days per week is recommended. This includes fast walking, hiking, water aerobics, and biking on level ground. Higher intensity exercise provides even greater health benefits and burns more calories helping with weight management.

Eat less sodium:  The American Heart Association recommends most people limit their sodium intake to 1500 mg daily. This is about 1/2 tsp and includes “hidden” sources such as sodium in vegetables, bread, lunchmeat, condiments, and restaurant food. 

Eat the right fat: Adopt a Mediterranean style diet which includes a moderate amount of healthy fat (monounsaturated and polyunsaturated fats) while limiting unhealthy fats (saturated and trans fats).

Eat fatty fish regularly: Regularly eating two servings (3.5 oz per serving) of fatty fish (salmon, tuna, trout, herring, sardines, and mackerel) weekly  is associated with 30-40% reduced risk of death from cardiac events.

Reduce processed foods: Foods that have been altered from their nature state are processed. They take up the majority of space in the grocery store and come in a box or bag. These convenient foods are often high in sugar, salt, fat, and artificial ingredients. Try not to be deceived by “organic” and “natural” packaged foods; these words should not imply the food is healthy for us. The majority of the food you eat should be REAL food in its unadulterated natural state. Try to limit your intake of processed foods to help lower inflammation, empty calories, and harmful added ingredients.

Don’t smoke: Smoking is the most preventable cause of premature death in our country. Smoking increases your risk of heart disease by damaging arteries, making your blood thicker, and can increase plaque formation.

Limit alcohol use: Moderate consumption may have protective benefits against cardiovascular disease, but high intake can be deadly. Men should limit intake to one or two drinks per day and women should limit intake to one drink or less per day.

Zoodle Shrimp Pad Thai

Ingredients:
2 tbs rice vinegar
2 tbs fish sauce
3 tbs ketchup
1 tsp brown sugar
1/4 tsp cayenne pepper
1 tsp chili garlic sauce
3 medium zucchini
3 tsp olive oil
1/2 pound peeled and deveined shrimp
3 garlic cloves, minced
1/2 red bell pepper, thinly sliced
3 green onions, sliced
1 large egg
2 cups bean sprouts
1/3 cup unsalted roasted peanuts
1/4 cup cilantro


Directions:
In a small bowl combine rice vinegar, fish sauce, ketchup, brown sugar, cayenne pepper, and chili garlic sauce. Set aside.

Using a spiralizer slice zucchini into noodles. Add 1 1/2 tsp olive oil to a large wok or pan over medium-high heat and add noodles. Cook for 2-3 minutes, stirring frequently, until noodles are tender and slightly crunchy.

Remove noodles from wok and set aside. Drain excess water. Add remaining 1 1/2 tsp olive oil to wok and add garlic, cook about 1 minute until fragrant. Add shrimp and stir occasionally for 3-4 minutes until fully cooked. Add bell peppers and green onions, stir until tender. Add raw egg and stir frequently until egg is fully cooked.

Add noodles back into wok along with sauce. Stir frequently for 2 minutes until noodles are heated. Stir in bean sprouts, peanuts, and cilantro. Serve warm.

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Happy New Year!

As we reflect on the past year we remember the accomplishments that made our year great, and the

challenges that made us stronger. Moving into 2015 we face endless potential to make our lives better than the year before.

Health is a precious gift we often take for granted until it is gone. By taking time in 2015 to invest in your health, you will truly be investing in your future for years to come.

Lifestyle change which includes a healthy diet, regular vigorous exercise, plenty of water, good quality sleep, and stress management is the foundation of caring for your health and well being. No one is perfect, but strive for a healthy lifestyle every day. If it is important to you, you will find a way. Avoid excuses and make time to better care for yourself so you can better care for others.

Studies show weight loss as low as 10% of your current bodyweight promotes health benefits. That means if you weigh 180 lbs losing 18 lbs can significantly improve your health. Improvements in cholesterol, hypertension, diabetes, sleep apnea, inflammation, and insulin resistance are the most common improvements from 10% weight reduction.

Each January, 1 in 3 Americans make New Year’s resolutions to better themselves. 46% are still keeping up their New Year’s resolution 6 months later. Loss of motivation is a big factor in losing momentum as the year progresses.

Fit Nutrition 4 Life is here to support you in your healthy endeavors to better your future. This year we will be launching counseling sessions with dietitians.  You will be able to schedule your appointment to meet over the phone or through Skype to develop a healthy eating plan and exercise regime that is realistic and fits within your lifestyle. You can also meet throughout the year to maintain motivation and receive coaching for fresh perspective and personal challenges.

We wish you and your family a healthy and happy New Year and we look forward to being with you in 2015!