Drink to Good Health!

 

 

Brew yourself a cup of antioxidant protection against heart disease, stroke, and cancer. Tea has been consumed for more than 4,000 years as both a beverage and medi­cine throughout Asia.

 

Today studies show tea is not a magic “pill” that cures cancer or replaces modern medicine, but it is a powerful antioxidant that may protect against many diseases and slow the progression of others.

 

Tea contains catechins which can make blood less sticky helping to reduce the risk of heart attack and stroke. The antioxidant properties of catechins can also  reduce free radical damage and some studies show it may help prevent breast, prostate, and GI tract related cancers.  Studies have also shown people who drink at least one cup of tea daily have higher bone mineral density helping to reduce the risk of osteoporosis. There are many properties in tea which could contribute to strong bones; fluoride being the best known can also help prevent cavities. Overconsump­tion has been linked to a condition called fluorosis so it is best to limit tea to 4 cups or less daily. 

 

Green tea has the highest catechin content, about 375 mg per cup, with black tea having around 210 mg. Decaffi­nated green and black teas appear to have the same bene­fits as regular. Adding milk to tea blocks the absorption of catechins so this should be avoided. Sugar and alternative sweeteners do not appear to effect catechin absorption, although consuming these in moderation is best.

 

Keeping with the theme of cancer prevention, one of our fellow bloggers and follower of Fit Nutrition 4 Life has suffered from mesothelioma. Heather has made it her life mission to spread awareness and encourage early detection as well as prevention. Please pass along her link to those who could benefit from her message. http://www.mesothelioma.com/blog/authors/heather/

 

 

Oatmeal Berry Muffins

These delicious muffins were easy to make and about 190 calories each making for a great whole grain snack or breakfast.

Ingredients:
2 cups old fashioned rolled oats
1 cup whole wheat flour
1 tsp baking powder
1 tsp cinnamon
3/4 tsp salt
1/2 cup maple syrup
1/4 cup butter, melted and slightly cooled
2 eggs
1 tsp vanilla extract
3/4 cup raspberries
1/2 cup blueberries

Directions:
Preheat oven to 350 degrees. Prepare muffin tin with liners or spray with cooking spray.
In a large bowl whisk together oats, flour, baking powder, cinnamon, and salt.
In a separate bowl whisk together maple syrup, butter, eggs, and vanilla.
Add wet ingredients to dry mixture and stir until just moistened.
Fold in berries gently. Divide batter evenly into muffin cups. Bake for 20 minutes.
Let muffins cool in pan for 5 minutes before placing on cooling rack to cool completely.
Enjoy!

Is Watermelon Good For Us?

I hope everyone had a healthy and happy Memorial Day. The fruit salad I posted yesterday was a delicious combination of watermelon cut with a star shaped cookie cutter, sliced strawberries, and blueberries. Here is some additional information on watermelon I was unable to post yesterday...

The quintessential summer melon synonymous with bbq’s, picnics, and outdoor celebrations. Undoubtedly a favorite by many, and also avoided by some who believe watermelon is merely water and sugar. Is watermelon healthy to eat, or is it a fattening food we should be avoiding?

Just like tomatoes, watermelon is high in lycopene, a carotenoid pigment important for cardiovascular health. Lycopene is an antioxidant that may help reduce the risk of cancer as well. Watermelon is also a good source of potassium, vitamin A, vitamin C, calcium, and iron.

92% of watermelon is water making it a low calorie food to enjoy. 1 cup of watermelon has only 40 calories.

What about Glycemic Index?

Glycmic index is a measure of the effect sugar in food has on your blood glucose levels. High glycemic foods raise blood sugar quickly and increase the secretion of insulin. Eating high glycemic foods often can lead to too much insulin in your blood and weight gain. Lower glycemic foods have a less drastic effect on blood glucose levels.

Watermelon has a glycemic index of 72 making it a high glycemic food, but this number does not take serving size into consideration. If we eat 1 cup of watermelon we are actually consuming a low glycemic food. 2 cups of watermelon make it a medium glycemic food. 3 cups or more place it in the high glycemic category. The goal isn’t to eliminate all high glycemic foods, but rather consume them in moderating. At only 120 calories in 3 cups, watermelon it still a good low calorie and filling option whether you follow glycemic index ratings or not.

Watermelon is a nutrient dense low calorie food high in vitamins, minerals, and antioxidants. Everything in moderation is key but watermelon along with many other fruits and vegetables can be part of a healthy well balanced diet for everyone.

Happy Memorial Day!

Wishing a happy and healthy Memorial Day to all!

Salmon Arugula Salad with Tart Cherries

The dark red pigment of cherries is a flavonoid compound called anthocyanin glycosides which has powerful antioxidant and anti-inflammatory properties. This helps the body fight against free radical damage, cancer, heart disease, and may even help soothe muscle soreness and joint pain.

Cherries are rich in fiber, vitamins A, C, and E, potassium, magnesium, iron, and folate. Tart cherries also contain melatonin, a hormone naturally produced in the body  that helps regulate sleep. Some studies have reported improved sleep in participants who drank tart cherry juice daily. Try this healthy and delicious recipe.

Serves: 4

Ingredients:
6 cups arugula (about 3 oz)
1/2 radicchio, cut into strips
1 tbs olive oil
4 salmon fillets
3 shallots, sliced
1/2 jalapeno, seeds removed and sliced
1 1/2 cup tart cherries with pits removed (completely thaw if frozen)
1 1/2 tsp fresh ginger, grated
1/4 cup tart cherry juice
salt and pepper

Directions:
Divide arugula and radicchio evenly onto 4 plates and set aside.

In a skillet over medium heat add 1 tsp olive oil and cook shallots and jalapenos until tender.

In a separate skillet add remaining olive oil and cook salmon 2-3 minutes each side until done. Place one fillet on top of each plate of salad.

In the skillet with the shallots and jalapenos, add cherries and ginger. Stir occasionally until heated. Add cherry juice and increase heat to medium-high. Allow mixture to reduce for several minutes until much of the liquid has evaporated. Add salt and pepper to taste. Spoon cherry mixture and some of the remaining liquid over each salmon fillet as well as the salad. Serve and enjoy!

Is stress slowly killing us?

Having some stress is normal. It keeps our body alert, gives us energy, and helps us avoid danger. Stress starts to become negative when we face continual challenges and experience little relief in between. Continual stress starts to wear on our body and may play a larger role on our health than we once thought.

When we experience stress adrenaline is released into the bloodstream. This hormone increases your heart rate and blood pressure. On occasion this release is healthy, but frequent release could lead to health problems such as chronic high blood pressure, abnormal heart beats, and heart disease.

The hormone cortisol is also released into the bloodstream. This hormone increases the release of glucose into the blood for quick energy and tissue repair. Cortisol also inhibits functions that would not be essential in a fight-or-flight situation such as the immune system, digestive system, and reproductive system. This hormone also interacts with the brain, altering mood. It is believed excess release of cortisol could lead to changes in metabolism, lower immunity, and infertility. 

A study released this week from UC San Francisco followed 61 women for 1 year, half of whom where chronically stressed. Measurements of participant’s waistlines and fat distribution were assessed, and labs were drawn to identify insulin resistance, levels of stress hormones, and oxidative damage. Over the course of the year the women reported their intake of high sugar and high fat foods. The findings showed participants who were chronically stressed consumed similar amounts of high sugar, high fat foods but had significantly larger waistlines, higher oxidative damage, and more insulin resistance than lower stressed participants. This placed the stressed participants at higher health risk for heart disease and diabetes than unstressed participants who consumed the same amount of unhealthy food.

The study highlights the fact that weight gain and weight loss may not be as simple as calories in versus calories out. In previous animal studies fat cells grew faster in response to junk food under chronically stressed environments; this study suggests a similar metabolic response in humans.

How can we combat the inevitable chronic stress many of us face due to our jobs and living situations?

We need to develop a new attitude to problem solve and learn how to find solutions to limit the amount of stress we experience. We need to learn how to be flexible and “pick our battles”. We also need to learn to set limits and figure out when we need to say “No”.

We need to take care of ourselves. Eat health foods and avoid the junk; high sugar snacks and caffeine may be quick fixes but are not long term solutions to the problem. Start exercising to release “feel good” endorphins, relax tense muscles, improve your mood, and strengthen the cardiovascular system. Get enough sleep to be well rested and help your body recover from the stress you are under. Studies show lack of sleep can also increase the secretion of stress hormones in the body.

We need to relax more. Take deep breaths to slow the heart, stretch, and massage muscles to reduce tension. Take time to do something you enjoy and get away from the stressful environment. Stay away from unhealthy expressions of stress relief such as drinking too much alcohol, smoking, or overeating.   

We need to talk it out. Talk to trusted family and friends about your stress. Venting can be very cathartic and new perspectives and suggestions from others could help find new solutions you hadn’t considered. Also know when to consult a professional and your physician to learn better coping strategies and manage your health proactively.  

Post Workout Recovery

Post Workout Recovery
Criticality of Nutrient Distribution and Timing

Your workout isn’t finished until you refuel

Research supports during the 20-30 minutes immediately following a workout your body is most receptive to muscle glycogen and protein synthesis. Glycogen is a type of carbohydrate stored in your muscles and in your liver. During exercise glycogen stores are used for energy and muscles breakdown from stress. Consuming a post workout snack replenishes glycogen stores, supports the restoration and building of muscle tissue, reduces post exercise fatigue, and aids in faster recovery.

Research supports a 3:1 or 4:1 ratio of carbohydrates to protein is most effective in replenishing glycogen stores as well as increases the rate of protein synthesis. Consuming high protein snacks immediately post workout with little amounts of carbohydrates is not as effective for muscle tissue development. Alternatively consuming a snack mostly of carbs and very little protein is not as effective for muscle glycogen replenishment.

All sugar is not the same

Healthy balanced diets for athletes and nonathletes include limiting refined sugars. Processed foods, candy, and desserts are filled with sugar we want to avoid; for this reason sugar has a bad reputation. When it comes to increasing athletic performance sugar can be very effective and aid in workout recovery. Simple sugars such as glucose and fructose are rapidly absorbed and become excellent fuel sources during exercise. Post exercise, glucose especially, is quick to replenish depleted glycogen stores and reduce post exercise fatigue. Selecting natural sources of simple sugars, such as fruit, is recommended over candy or desserts.

Liquid post workout snacks can be consumed fast, aid in rehydration, and may be more portable than solid foods. Based on your preferences solid foods can be equally as effective. Aim for foods rich in glucose, high in glycemic value, and low in fat. The longer the duration and intensity of your workout, the more carbs and protein your body needs. Typically aiming for a 200-300 calorie snack is adequate for most workouts. Low intensity exercise and short duration may only require regular meals to properly refuel stores.

Post Workout Snacks
1 low fat string cheese and 1 apple (122 calories, 20g carbs, 6g protein)
1 cup low fat chocolate milk (170 calories, 25g carbs, 8g protein)
2 oz sliced turkey and 10 crackers (184 calories, 24g carbs, 9g protein)
¼ cup raisins with 1 low fat string cheese (190 calories, 32g carbs, 9g protein)
1 cup cheerios with 1 cup skim milk (191 calories, 34g carbs, 11.5g protein)
1 English muffin, 1 oz turkey, and 2 tbs hummus (219 calories, 30g carbs, 11g protein)
1 cup vegetable lentil soup with 5 crackers (230 calories, 41g carbs, 10g protein)
Smoothie with 1 cup skim milk, 1 tbs peanut butter, ½ banana, and ½ cup strawberries (245 calories, 35.5g carbs, 12g protein)
Low fat fruit flavored Greek yogurt and 1 banana (245 calories, 47g carbs, 15g protein)
1 English muffin, ¼ cup low fat cheese, ½ cup tomato sauce, and 1 cup vegetable soup (320 calories, 52g carbs, 14g protein)
2 waffles, 1/3 cup plain nonfat yogurt and 1 tbs almond butter (334 calories, 36g carbs, 11g protein)
1 plain bagel and 1 hardboiled egg (344 calories, 52g carbs, 16g protein)
¾ cup low fat berry granola with 1 cup low fat plain yogurt (364 calories, 62g carbs, 17g protein)
2 tbs peanut butter, 2 tsp jelly and 2 slices bread (400 calories, 43g carbs, 14g protein)
1 roll, 1 oz turkey, 1oz low fat cheese, spinach, tomato, 8 oz orange juice (400 calories, 67g carbs, 17g protein)