The Cost of Exercise

Exercise can have a significant impact on the global economy according to a new study published in The Lancet medical journal. Costs of $67.5 billion a year from healthcare and productivity losses could be eliminated by an hour of exercise daily.

Inactivity is estimated to cause at least 5 million deaths each year and is linked to increased risk of cardiovascular disease, cancer, and diabetes. People who sat for eight hours (or more) a day and did not exercise had the greatest risk of premature death. People who sat for eight hours a day and exercised had lower risk of premature death, even compared to people who spent fewer hours sitting but did not exercise. This shows how important exercise is for the body, regardless of how many hours you spend sitting.

The ideal amount of exercise has been debated for many years. This research study found 1 hour of moderate-intense activity for every 8 hours of sitting reduced risk.

Moderate-intense exercise is defined as 50-70% of your maximum heart rate. Some examples include brisk walking, water aerobics, biking on level ground, doubles tennis, raking leaves, hiking, dancing, and vigorous vacuuming.

Greater benefits are seen with vigorous-intense exercise defined as greater than 70% of your maximum heart rate. Some examples include running, swimming laps, biking with hills, singles tennis, basketball, soccer, jumping rope, and stair climbing.

If you are new to exercise start with a goal of 50% or your maximum heart rate [(220-your age) x .50]. Count you pulse    during exercise or use a reliable heart rate monitor. Once you work up to 60 minutes of continuous exercise begin increasing your heart rate to higher zones for greater health benefits. Exercise safety is very important so speak with you physician before starting a new exercise routine...and even more importantly talk to your physician before you stop exercise too. 

Probiotics and Your Microbiome

Microbiome describes the environment within your intestines where 100 trillion microorganisms live. These gut dwelling bacteria contribute to immune function and are necessary for proper digestion, nutrient absorption, and removing harmful pathogens from the body.

Digestive disorders can result from the microbiome being disturbed by infection, antibiotics, or damage to the lining of the intestines. Studies show probiotics (living bacteria or yeast) can improve intestinal function and maintain integrity of the intestinal lining.

Evidence suggests hygienic societies have seen a sharp increase in autoimmune diseases and allergies due to poor challenging of the immune system with pathogenic organisms. Introducing friendly bacteria in the form of probiotics can challenge the immune system in positive ways.

A wide range of studies support regular consumption of probiotics as treatment for a variety of conditions. One study found subjects eating 5 oz yogurt for 14 days were alleviated from chronic      constipation. Another study found antibiotic associated diarrhea was shorted by 60% after probiotic usage compared to placebo. Numerous studies also support probiotics alleviating IBS and IBD symptoms, treating UTI’s, reducing inflammation of the GI tract, reducing eczema by 20%, and modestly reducing blood pressure and cholesterol levels.

Probiotics come in many forms such as yogurt, kefir, buttermilk, kimchi, kombucha, miso, powders, tablets, and capsules. All forms are suitable as long as they contain 50 million or more living cells per dose. Specific probiotic strains have been singled out for targeted treatment in some studies, although many scientists believe several strains working in synergy together could provide the best outcomes.

The FDA does not regulate probiotics, food, or supplements the same way prescription drugs are regulated. Purchasing from reputable brands and researching ingredients is importance to   ensure safety. Probiotics should not be used in people with critically illness, weakened immune systems, or severe pancreatitis.

National Blueberry Month

July celebrates one of the highest antioxidant rich fruits, the delicious and humble blueberry. The blue color comes from a pigment called anthocyanin which helpings to fight free radical damage, reduce aging, and preserve our health.

Blueberries are an excellent source of vitamin C, helpful for collagen formation, wound healing, and protein metabolism. Blueberries also contain potassium, vitamin K, and B6 which help support   optimal health in the body.

Exciting research on blueberries and cognitive function is underway. One study following older adults for 12 weeks found those who consumed blueberries daily experience improvements in memory and cognitive function. Scientists speculate the multitude of different antioxidants in blueberries help protect nerve cells from oxidative damage.

Blueberries are also a good source of dietary fiber which may help reduce the risk of heart disease and stroke. Fiber helps to control appetite which is beneficial for people managing their weight.

One 3/4 cup serving of blueberries has 60 calories, 16g carbohydrates, 2.7g fiber, and 0g fat. Use blueberries instead of sugar to sweeten oatmeal, yogurt, or cereal. Try them in a smoothie with nonfat plain Greek yogurt or toss them into a spring mix  salad with orange segments and balsamic vinaigrette.

Stop Vacation Weight Gain

Weight gain is a souvenir no one wants to bring back home. Most summer gateways center around food and indulging, which can have major consequences once you get back home. 61% of American adults, in a recent study, gained weight while on vacation. Some gained as much as 7 pounds due to higher calorie intake, especially from alcohol. The average weight gain was 0.7 pounds, which is not too shocking, however the weight tended to stay on after they returned home.

Weight creep is when people gain small amounts of weight over a long period of time. What might not seem like too much weight gain over vacation can add up after several years. Unless you weigh yourself regularly people don’t realize subtle weight gain is happening. Follow these tips to keep your weight stable while on vacation:

· Weigh yourself before and after vacation

· Plan physical activities and exercise during your trip

· Pack healthy snacks and sandwiches in a cooler for road trips

· Don’t load up at breakfast, instead set the tone for the rest of the day by practicing portion control

· Pick healthy menu items at restaurants such as baked poultry, fish, salads, and vegetable based dishes

· Treat yourself in moderation, and not every day

· Enjoy small portions and eat slowly

· Order wisely from the bar, fruity drinks can have over 500 calories. Stick with wine, light beer, white wine spritzers, vodka soda, and champagne.

Healthy Summer BBQ Tofu Burgers

Serves: 4

260 calories per serving

                                                                 

Ingredients:

1/4 cup thinly sliced onions                            

1 14-ounce package extra-firm tofu, drained

1 tbs olive oil 

1/2 cup barbecue sauce

1 1/2 cups coleslaw mix

2 tbs low-fat mayonnaise

2 tsp red wine vinegar

1/4 tsp garlic powder

Freshly ground pepper to taste

4 whole wheat hamburger buns, toasted

4 dill pickle slices

Directions: 

Place onions in a small bowl, cover with cold water and set aside. 

Stand tofu on its long narrow side. Cut lengthwise into 4 rectangular slabs, about 1/2” thick. Heat oil in a large skillet over medium heat. Add tofu slabs and cook about 4 minutes each side until browned. 

Reduce heat to low and add barbecue sauce over the tofu. Cover and cook 3 minutes longer. 

Meanwhile combine coleslaw, mayonnaise, vinegar, garlic powder, and pepper in a medium bowl. Drain the onion. 

To assemble sandwiches place 1/3 cup coleslaw mixture on each bun and top with tofu slab, one pickle slice, and a few onion slices.

Is Grilling Safe?

The delicious smoky taste and tender juiciness that can’t come from anywhere else keeps us grilling all summer long. Gas or charcoal, there are some great health benefits to grilling, but also some documented health concerns you should be aware of.

Health Benefits: Grilling helps excess fat drip off, which is particularly beneficial when cooking high fat meats such as steak, sausage, and burgers. The high heat provides a shorter cooking time helping vegetables to retain more vitamins and minerals. The heat also seals in moisture helping your vegetables stay tender and decrease the use of added fat and sauces.

Health Concerns: High temperature cooking over gas or charcoal can produce Heterocyclic Amines (HCAs) which are documented carcinogens. These can cause cancer in animals and could increase the risk of cancer in humans. Inflammatory substances called Advanced Glycation End Products (AGEs) are also created which speed up oxidative damage to cells. This can lead to or make worse degenerative diseases such as heart disease, diabetes, kidney failure, and Alzheimer's. The smoke that comes off a grill, particularly from fat drippings, creates toxic chemicals called Polycyclic Aromatic Hydrocarbons (PAHs) which can damage your lungs.

Protect Yourself: There are lots of ways to enjoy grilling while minimizing your exposure to HCAs, AGEs, and PAHs. Coat your meat with a rub or marinade. This can significantly reduce the buildup of carcinogens. Be mindful of the salt content if you are watching your sodium intake. Precook your meats inside to limit the amount of exposure they have on the grill. Reduce the heat by cooking over an indirect flame; the higher the temperature the greater the formation of carcinogens and toxic substances. Finally grill vegetables, they do not develop HCAs or PAHs and their healthy antioxidant properties can help counterbalance your meat intake.

Balsamic Grilled Portobello Burger Recipe
Serves: 8

190 calories per serving

Ingredients:

˜½ cup balsamic vinegar

˜½ cup olive oil

˜¼ cup lemon juice

˜2 tbs Dijon mustard

˜2 garlic cloves, minced

˜2 tsp minced thyme

˜8 Portobello mushrooms

˜Salt and pepper to taste

˜8 whole grain buns

˜8 kale leaves

˜1 red onion

˜2 large tomatoes

Directions:
Remove stems and gills from mushrooms (a spoon works well for this) and wash clean. In a small bowl whisk together vinegar, oil, lemon juice, mustard, garlic, thyme, and a small amount of salt and pepper. Place mushrooms in a resealable plastic bag and pour marinade over top. Seal bag and toss to coat. Leave at room temperature to marinate for 30 minutes, toss occasionally.

Place mushrooms on a medium heat grill for 5 minutes each side until fully cooked. Serve on a whole grain bun with kale, red onions, and tomato. 

Balsamic Portobello Burgers with Grilled Eggplant
Serve with a side salad

Balsamic Portobello Burgers 

Philadelphia's Sugary Drinks Tax

Upon amending the soda tax proposal, a City Counsel committee voted Wednesday and approved a 1.5 cent-per-ounce tax on sugary and diet drinks. The proposal will go through a final vote on June 16th, and if approved Philadelphia will be the first major city to tax sugary drinks.

Applying a 1.5 cent-per-ounce tax would help discourage people from drinking soda which could help reduce risk of obesity. The tax would also generate an estimated $91 million to fund expanded prekindergarten, establish community schools with social-service hubs, and fix up parks and recreation centers.

Over 30 cities and states have failed to implement soda tax proposals over the past decade. Currently Berkeley, California is the only U.S. city to approve a 1 cent-per-ounce soda tax which went into effect in 2014. Their population of 112,000 compared to 1.5 million people in Philadelphia means passing a soda tax in our city would be historic. Many other cities are expected to follow should the proposal get approved.

The American Beverage Association has been lobbying and spending millions of dollars campaigning against the tax. The group insists taxing sugary drinks would hurt small businesses, reduce jobs, and hurt lower-income families who tend to drink more soda than higher-income families.

Politicians have also weighed in on the issue. Hillary Clinton supports the soda tax “I’m very supportive of the mayor’s proposal to tax soda to get universal preschool for kids” “I mean we need universal preschool. And if that’s a way to do it, that’s how we should do it.” Bernie Sanders opposes the tax stating “A tax on soda and juice drinks would disproportionately increase taxes on low-income families in Philadelphia.”

Stay tuned for voting results on June 16th to see whether the soda tax proposal becomes approved, and when it will take effect in Philadelphia.

It’s Greek to Me

They might come in similar white tubs, but all yogurt is not created equal, and consumers are catching on. Greek yogurt sales have skyrocketed, and for good reason. The straining  process removes whey, sugar, salt, and lactose from the yogurt which makes it more thick and creamy. For about the same amount of calories, Greek yogurt has less sugar and twice as much protein as regular varieties which makes it very nutrient dense. For people who are lactose intolerant Greek varieties might be better tolerated as well.

6 ounces of Greek yogurt has 15-20 grams of protein which is similar to 2-3 ounces of meat. Protein keeps you feeling full longer which can help keep your appetite controlled. Greek   yogurt is also very appealing to vegetarians and people seeking more protein in their diets. In comparison 6 ounces of regular yogurt has around 9 grams of protein.

Going Greek reduces carbohydrates, but only if you are cautions about the added sugar. Plain Greek yogurt is best for you (try sweetening it with fresh fruit). Many sweetened Greek yogurts can be very high in added sugar with total carbohydrates of 15-30 grams. Read the food label and select plain as often as you can.

Be cautious of Greek yogurt’s fat content, which can be much higher in saturated fat than regular yogurt varieties. Substantial evidence-based research continues to encourage low saturated fat intake to reduce heart disease and diabetes risk. Eating healthier unsaturated fats in moderation is better for you. Select nonfat or 1% dairy products and pair them with healthier fats such as chopped nuts, flaxseeds, or chia seeds.

Whether you select Greek yogurt or regular varieties, both contain probiotics which promote a healthy digestive tract and a healthy immune system. It is encouraged to eat probiotics regularly, making Greek yogurt a wonderful addition to your daily routine.

Healthier Chicken Salad Sandwich

Serves: 2

300 calories per serving

 

Ingredients: 

3/4 cup non-fat plain Greek yogurt              1/2 tsp garlic powder

1 tbs Dijon mustard                                      1/4 tsp salt

2 tbs finely chopped celery 1/2 tsp ground black pepper

2 tbs finely chopped scallions 6 oz cooked chicken, chopped

2 tbs finely chopped basil 2 whole grain Sandwich thins

2 tbs finely chopped dill 4 lettuce leaves

 

Directions: Stir together yogurt, mustard, celery, scallions, basil, dill, garlic powder, salt, and pepper. Add chicken and stir to combine. Divide chicken mixture into each sandwich thin and top each with two lettuce leaves. Cut in half before serving.