Nutrition

Wellness Wednesday – Week 15

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Office snacks may boost morale, but they are also sabotaging your health!

It has been shown that just the sight or smell of candy, cookies, donuts, and the like trigger a desire to eat them.  Since most of us are lugging around some excess body-fat, this kind of morale booster is not helping our diet efforts and is probably inadvertently increasing sick days and perhaps even anxiety, listlessness or moodiness when the resulting sugar rush wears off.

People often think they can work off these snacks with a little extra exercise or activity.  However, just 2 pieces of candy each workday totals about 480 calories and explains why a person weighing 160 pounds would need to walk got 157 minutes; ballroom dance 132 minutes; golf (carrying clubs) 88 minutes; backpack 56 minutes; or run 29 minutes just to burn off those extra calories.

Warning:  You don’t even want to know what it would take to burn off the calories that donuts and cookies contain.  In addition, these sugary treats wreak havoc on your body, spiking insulin levels and making fat burning impossible.   From: Diet & Fat Loss, Men’s Health, TC Lifestyle, Total Health, Women’s Health

Los Angeles nutritionist Jonny Bowden, author of nine books including his most recent, Living Low Carb: Controlled-Carbohydrate Eating for Long Term Weight Loss, writes: “A snack should be a well-constructed mini-meal.  It should be built around adequate protein, a little bit of fat and hopefully some fiber.”  He recommends baking a batch of sweet potatoes and stowing them in the fridge.  “They get sweet and delicious and soft.”  Stuff a little tuna packed in water inside, and pack in a plastic container.  Voila, a tasty mini-meal.

10 Healthy Snacks To Eat At Your Desk

Ideally office snacks should provide 200 calories or less.  But Bowden also recommends even lower-cal choices, like a single hard-boiled egg.  One egg has around 70 calories and is packed with 5 to 6 grams of protein.  Though you should always strive for a balance among fiber, proteins, nutrients, and fats, don’t expect every snack to provide those elements.  Just try to pick a food that’s nutritious and fits in, calorie- and nutrition-wise, with the rest of your diet.
Another snack Bowden loves: half an avocado, which he calls “the unsung hero of the snack kingdom.”  This creamy, green fruit is surprisingly high in fiber, with 9 to 11 grams per avocado.

If you don’t have time to cook sweet potatoes or boil eggs, Bowden recommends some ready-made snacks to grab and stow in your desk drawer.  String cheese, for instance, is high in protein, offers a bit of fat and has only 80 calories.  The Horizon company makes an organic brand that Bowden likes.

Some health bars also make good snacks, Bowden says.  He likes the Lara and Atkins brands.  Lara bars don’t offer protein, but they’re packed with healthy fruit and nuts; Atkins bars have no trans fats, and they’re high in fiber, low in sugar and offer some proteins.  Almonds are another easy, tasty choice to keep on hand.  One ounce, about 12 nuts, has 184 calories and good omega-9 fatty acids, the fat also contained in olive oil that’s associated with heart health.  Almonds also have fiber and protein.

Bowden’s bottom line: Stay away from sugar-rush snacks like chocolate and cookies.  They send your blood sugar soaring, increase your insulin output and signal your kidneys to hold on to sodium.  You may feel a boost in the short term, but in a couple of hours you’ll come crashing down.  You’ll be better off with a balanced mini-meal that keeps your blood sugar steady and contributes to your overall nutrition.

Wellness Wednesday – Week 14

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The Power of Almonds

Almonds are high in calories but contain good fats that help reduce bad cholesterol in the blood.  They also curb hunger to ensure that one does not eat too much.  Almonds make a great snack; in addition, they contain vitamin B, magnesium, prosperous, and copper, which are necessary minerals for good health.

For people who are diabetic or pre-diabetic, almonds are good for blood sugar control.  Here’s why:

The Centers for Disease Control estimate that 23.7 million Americans have diabetes and another 54 million Americans have metabolic syndrome or “pre-diabetes.”

Diabetes and pre-diabetes are conditions in which sugar, or glucose, levels in the blood begin to increase. The American Diabetes Association defines a normal fasting blood sugar as less than 100 milligrams per deciliter (mg/dl).  Those with a fasting blood glucose level of greater than 126 mg/dl are suspected of having diabetes, and those with a fasting blood sugar between 100 and 126 mg/dl; as pre-diabetic or insulin resistant.

The good news is that some 60 percent of pre-diabetic individuals can stop the onset of diabetes with a healthy diet and increased activity levels.  Diets with controlled amounts of complex carbohydrates, such as whole grains, fruits and vegetables, are ideal for those with insulin resistance.

Finding wholesome snacks that help to regulate blood sugar levels can often create a challenge for those who are keeping a watchful eye on their diet.  A handful of almonds contains 5 grams of carbohydrates per ounce.  This is one of the reasons why almonds have a low “glycemic index” of 24.5.  Researchers use the glycemic index to rate how quickly the carbohydrates in foods convert into blood sugar.  Foods with a rating of 55 or less are considered low because their carbohydrates trickle slowly into the blood stream.  The slower their rate of entry into the blood stream, the lower their effect upon blood sugar levels and the easier they are for the body to process.  So…. go nuts for Almonds!

According to the USDA:
Just one almond – Calories: 6, Total Fat: 0.61g, Total Carbs: 0.24g, Protein: 0.26g
1 ounce of almonds –  Calories: 164, Total Fat: 14.35g, Total Carbs: 5.65g, Protein: 6.22g
1 cup, whole almonds –  Calories: 826, Total Fat: 72.42g, Total Carbs: 28.23g, Protein: 30.4g
1 cup sliced almonds – Calories: 531, Total Fat: 46.59g, Total Carbs: 18.16g, Protein: 19.56g
Almond butter, no salt 1 tbsp –  Calories: 101, Total Fat: 9.46g, Total Carbs: 3.4g, Protein: 2.41g

Wellness Wednesday – Week 13

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Happy Spring!   No Fooling, Doc. 

Spring is a time for renewal, warmth, and growth.  Some of us are still battling feelings of fatigue from the start of seasonal allergies and/or the lingering remnants of the flu season.   Some of us may be feeling heavier this time of year from the holiday feasts enjoyed with family and friends.  All in all, April represents readiness for change in weather and change in all of us.

A common herb called turmeric has potent healing properties.  According to a 2014 meta-study in the journal Biotechnology Advances, there are more than 6,000 articles on turmeric’s antioxidant, anti-inflammatory, anti-bacterial, anti-viral, and anti-cancer properties. Turmeric has an orange coloring and has several uses to combat colds and fatigue.

According to an article in Yoga Journal, take a cup of morning tea using ¼ teaspoon of ginger and ¼ teaspoon of turmeric.  This will wake up your digestive system and take care of aches and pains from flu or arthritis.  Turmeric is also effective at drying mucus and soothing irritation associated with allergies and colds.  To tackle the sniffles, take ½ teaspoon of turmeric powder with equal part of raw honey to help clear phlegm, three times a day.

Use turmeric every day and sprinkle on your vegetables for extra flavor and good health.  The recipe below I have tried for something different to serve for dinner.  I serve it over a bed of brown short-grain rice.

Cauliflower Steaks with Ginger, Turmeric, and Cumin (recipe from The Kitchen)

Serves 3

  • 1 large head cauliflower
  • Salt and pepper
  • 2 tablespoons olive oil, divided
  • 1 teaspoon freshly grated ginger
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • Small handful of cilantro, chopped  ………….. Preheat the oven to 400°F.

Remove the leaves and trim the stem end of the cauliflower, leaving the core intact.  Using a large knife, cut the cauliflower from top to base into three, 3/4-inch-thick “steaks.” Season each steak with salt and pepper on both sides. (Reserve any loose florets for another use.)

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.  Sear the cauliflower steaks until golden brown, about 2 minutes on each side.  Gently transfer the steaks to a baking sheet.

Whisk together the remaining 1 tablespoon of olive oil, ginger, cumin, and turmeric.  Brush or spoon the mixture onto the cauliflower steaks.

Roast in the oven until tender, about 15 minutes.  Garnish with cilantro and serve.

Wellness Wednesday – Week 12

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The U.S. Department of Health and Human Services recommends the following physical activity guidelines for adults:

Participate in moderate-intensity cardio physical activity on 3-5 days for a minimum of 150 minutes each week…

Or

Participate in vigorous-intensity cardio physical activity on 3-5 days for a minimum of 75 minutes each week…

And

Perform 8-10 strength-training exercises, 8-12 repetitions of each exercise twice each week.

Understanding and using the recommendation:

  • Cardio or aerobic activity will help strengthen your heart and lungs, and manage weight.
  • Moderate-intensity cardio activity means you are working hard enough to raise your heart rate, but are still able to talk while doing the activity.  Examples of moderate-intensity activities are: walking, biking, swimming, and group aerobics.
  • Vigorous-intensity cardio activity means you are breathing hard and fast, and your heart rate has gone up quite a bit.  Examples of vigorous intensity activities are: jogging and swimming laps.
  • Strength training helps to strengthen muscles and maintain lean muscle tissue.  Examples of strength training activities are: lifting weights, using resistance bands, doing curl-ups and push-ups.
  • Check with your health care provider before you begin a moderate-intensity physical activity program.
  • Choose activities that you will enjoy.
  • Begin slowly and set a realistic goal – “I will take a 10-minute walk during lunch on 3 days each week.”
  • Record and reward your progress.
  • Get support from family and friends.
  • Plan for problems – have an indoor activity plan for bad weather days

ACTIVITY PYRAMID

pyramid

Wellness Wednesday – Week 11

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You may think it’s contrary to your goals to put more calories into your system when you’re sweating it out to burn them off, but exercise is the time your body most needs fuel.  Trying to exercise without energy in your system is like trying to coax your car to run when it’s out of gas; you may be able to coast a bit (if you are faced downhill), but you certainly won’t get any power. If you deprive your body of the nutrients it needs to repair and refuel post-workout, you may find that your body does not perform the way you want it the next time you head to the gym.  Although some exceptions exist, you are best off eating a healthy snack before and after your workout in order to lose weight.

Before a workout – a real sweat-inducing workout that lasts 45 minutes or longer, not a 20-minute stroll around the block – you need energy, preferably in the form of carbohydrates to get you moving.  Carbs are the primary fuel source for the body.  Without them, your body doesn’t suddenly start burning a whole lot of fat; instead, it turns to burning lean muscle.  A meta analysis published in the “Journal of Strength and Conditioning Research” in February 2011 examined multiple studies on the topic of exercising in a unfed state.  The analysis concluded that you will burn about the same amount of fat whether you eat before or after exercising.  However, if you don’t eat, your body is more likely to burn muscle in addition to fat, and your intensity and total calorie burn will reduced.  Regularly burning off muscle can lower your metabolism and make it harder to lose weight.  Having a snack doesn’t have to be huge – 100 to 200 calories will do.  Aim for food that is mostly carbohydrates with a little high-quality protein, especially if you plan to do cardio.  Some examples are half of a whole-wheat bagel topped with a tablespoon of peanut butter; a banana with some low-fat yogurt; or a few almonds and an apple.

For more information on this article, visit: http://www.livestrong.com/article/399834-is-it-better-to-eat-before-or-after-a-workout-to-lose-weight/

How many calories does physical activity use?

A 154-pound man (5′ 10″) will use up about the number of calories listed doing each activity below.  Those who weigh more will use more calories, and those who weigh less will use fewer.  The calorie values listed include both calories used by the activity and the calories used for normal body functioning.

wellness image

Wellness Wednesday – Week 10

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March is Workplace Eye Wellness Month!

Here’s looking at you!

Ah…. the convenience and ease of using technology: personal computers, tablets and cell phones with prolonged usage can often be felt in the eyes.  Close to 70 percent of American adults experience some form of digital eyestrain, according to a report from The Vision Council.

Symptoms of digital eyestrain can include dry eyes, blurred vision and headaches.

The organization Prevent Blindness suggests that office workers can take a few simple steps to help prevent eyestrain and fatigue.

  1. Visit an eye doctor for a dilated eye exam to make sure you are seeing clearly
    and to detect any potential vision issues.
  2. Place your screen 20 to 26 inches away from your eyes and a little bit below eye
    level.
  3. Use a document holder placed next to your computer screen.  It should be close
    enough so you don’t have to swing your head back and forth or constantly
    change your eye focus.
  4. Adjust the text size on the screen to a comfortable level.
  5. Change your lighting to lower glare and harsh reflections.  Installing a glare filter over your computer screen can also help.
  6. Use a chair that you can adjust.
  7. Choose screens that can tilt and swivel.  A keyboard that you can adjust is also
    helpful.
  8. The Vision Council recommends the 20-20-20 break: every 20 minutes, take a
    20-second break and look at something 20 feet away.

According to WEB MD, here are some powerhouse foods to try for healthy eyes (it’s not just carrots anymore!).

Spinach and Kale have antioxidants that protect against eye damage from sunlight, cigarette smoke and air pollution.  These leafy greens are loaded with two of the best antioxidants for eyes, lutein and zeaxanthin.

Grapefruit, Strawberries and Brussels Sprouts contain vitamin C, which is a top antioxidant.  These foods are among the top sources of vitamin C.  Eat half a grapefruit and a handful of Brussels sprouts or strawberries (one-half cup) a day, and you’re good to go.  Papaya, oranges and green peppers are other good sources of vitamin C.

Seeds, Nuts and Wheat Germ contain Vitamins C and E that work together to keep healthy tissue strong. But most of us don’t get as much vitamin E as we should from food. Have a small handful of sunflower seeds, or use a tablespoon of wheat germ oil in your salad dressing for a big boost. Almonds, pecans, and vegetable oils are also good sources.

Brought to you in Good  EYE Health from Wellness Wednesday!

Wellness Wednesday – Week 9

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What is Quinoa?  

Native to Bolivia, Chile, Peru, and parts of Mexico, quinoa (pronounced KEEN-wah) is considered by some the “Mother of all grains”.  Quinoa has been sustaining life in South and Central America for thousands of years. Early civilizations believed quinoa provided warriors with strength and stamina in battle.  Quinoa is actually an herb that thrives in cold, high elevations.  While mostly grown in South America, farmers in the Rocky Mountains and in the Pacific Northwest have recently begun cultivating quinoa as well.

Lightened up Cheesy Quinoa Lasagna Bake (recipe from Averle Cooks)

Lasagna is an all-time classic comfort food, but not exactly light.  This lasagna bake is meatless, noodle-less, gluten-free, and uses just 8 ounces of cheese for the whole pan.   Use vegan cheese to keep it vegan rather than vegetarian.  It is hearty and comforting in a lighter way, so you feel full and satisfied but not stuffed or in a “gluten and grease coma” way.  This vegetarian, family-friendly dinner is ready in one hour, makes planned leftovers for lunches the next day, and is budget friendly.

Yield:  9×9 pan  and serves 8          Cook time: 15 minutes stovetop, 45 minutes oven

Ingredients: 

  • 1 ½ cup dry, uncooked quinoa
  • 3 cups water
  • 2 cups marina sauce (store bought or homemade)
  • 8 ounces shredded cheese, divided
  • 2 tablespoons fresh or dried basil, divided
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  1. Combine quinoa with water in medium-size pan and heat uncovered over high heat until mixture comes to a boil.
  2. Turn stove to low and simmer, cover, and cook until all water has evaporated and quinoa has cooked through (about 12 to 15 minutes).  Fluff with fork.
  3. While quinoa is cooking, preheat oven to 375 and spray 9×9 baking pan with cooking spray; set aside.
  4. Transfer cooked quinoa to a large mixing bowl.
  5. Add the marinara sauce, about two-thirds of the cheese, 1 tablespoon basil, olive oil, salt and pepper.
  6. Turn mixture out in prepared baking dish, smoothing it lightly with a spatula and pressing it down gently.
  7. Evenly sprinkle top of mixture with reserve cheese and basil.
  8. Bake for 40 to 45 minutes.  The top should be golden and edges are slight set.  Serve immediately.  Extra portion will keep airtight in refrigerator for up to 5 days, or in the freezer for up to 6 months.

For more information and nutritional content on Quinoa visit:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142#healthbenefits

Wellness Wednesday – Week 8

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Is Chocolate Good for Your Heart?

A little bit of chocolate in moderation, may be beneficial!

Chocolate contains Flavonoids that help repair damage from free radicals in the body. In addition to having this antioxidant quality, research shows that flavanoids have other potential influences on vascular health, such as lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot (Journal of the American Medical Association, August 2003). Cocoa is good for your heart because of fermentation by gut bacteria, creating anti-inflammatory compounds that improve blood vessel function

Are all types of chocolate healthy?

Before you grab a chocolate candy bar or slice of chocolate cake, it’s important to understand that not all forms of chocolate are equal.  The more chocolate is processed, the more flavonoids are lost.  Most commercial chocolates are highly processed.  Best choices for eating chocolate are dark chocolate rather than milk chocolate.  Buy quality dark chocolate with a high cocoa content that is not processed.  Dark chocolate contains a decent amount of soluble fiber and is loaded with minerals.

Chocolate is made from the beans of the cacao tree. Cacao is the powdery substance that results when cacao beans are dried, and it’s loaded with antioxidants that protect against heart disease and cancer.  Try to choose bars that contain 65%-85% cacao

Dark chocolate should be eaten in reasonable amounts.  Chocolate bars contain sugar and fat, so overindulgence could cause weight gain.  Eat a smaller portion of dark chocolate to obtain the benefits of the antioxidants, while limiting calories. Remember that calories and fat content can vary between chocolate bar brands.

February is Heart Health Month – Know the sudden signs of STROKE:

  • Sudden numbness or weakness of the face, arm or leg (especially on one side of the body).
  • Sudden confusion, trouble speaking or understanding speech
  • Sudden trouble seeing in one or both eyes
  • Sudden trouble walking, dizziness, loss of balance, or coordination
  • Sudden severe headache with no known cause

Stroke is a medical emergency.  Getting treatment within 60 minutes can prevent disability.  If you or someone you know is experiencing any of these symptoms, call 911 immediately (U.S. Department of Health and Human Services).

Wellness Wednesday – Week 7

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How much Sodium (Salt) do you need?

According to the Mayo Clinic, we are most likely getting more sodium than is recommended in our diets. This could lead to serious health problems.

Do you know how much sodium is in a single teaspoon of table salt?  There are 2,325 milligrams (mg) of sodium in that teaspoon of salt.  The average American gets about 3,400 mg of sodium a day — much more than recommended.

The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you are African American, or if you have high blood pressure, diabetes or chronic kidney disease.

Here are some tips for cutting back on sodium:

  • Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage, and ham.
  • Opt for low-sodium products. If you do buy processed foods, choose those that are labeled “low sodium.”
  • Remove salt from recipes whenever possible.
  • Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard, and relish all contain sodium.
  • Use herbs, spices and other flavorings to season foods. .
  • Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds.

See below for a low-calorie, low-salt comfort food to try on these cold nights.  Be heart healthy!

For more information on sodium, visit: http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/sodium/art-20045479?pg=2

BLACK BEAN SOUP

  • Nonstick cooking spray 1 medium onion, diced 2 garlic cloves, minced
  • 2 tsp. ground cumin 1 jalapeño, chopped 2 16- oz. canned, low-sodium undrain black beans
  • 1 15- oz. canned, no-salt-added, diced tomatoes, undrained
  • 1 cup low-sodium chicken broth or vegetable broth (for vegetarians)
  • Chopped, fresh cilantro, (optional)
  1. Spray large pot with cooking spray, over medium-high heat add onion and cook until translucent (5 minutes).
  2. Add garlic, cumin and jalapeno and cook 1 minute more.
  3. Add beans to pot and lightly mash with a potato masher or fork.
  4. Add tomatoes and broth ? bring to a boil and reduce to medium heat, cover and simmer for 15 minutes.
  5. Serve topped with chopped fresh cilantro (optional).

Nutritional Info

Nutritional Analysis Per serving  Calories Per Serving 245, Total Fat 0.5 g, Saturated Fat 0.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.0 g, Monounsaturated Fat 0.0,  Cholesterol 0 mg, Sodium 34 mg, Potassium 1128 mg, Carbohydrates 45 g, Fiber 11,  Protein 15 g, Calcium 110 mg, Price Per Serving $1.36

Recipe copyright © 2015 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

Wellness Wednesday – Week 6

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Zest for Love

For Valentine’s Day, why not forgo the chocolates and give a basket of citrus fruits for your beloved?  Citrus fruits are loaded with nutrients to boost your heart health!  In the March 2015 Runner’s World article “Zest for Life”, Blood Oranges and Pomelos contain antioxidants that protect arteries and improve blood flow.  The white layer surrounding the fruit is high in fiber and flavones that lower LDL.

Studies show that citrus may help control blood pressure!  This may be due to the flavanols and potassium in citrus.  One Satsuma (Mandarin Orange) has 200 milligrams of potassium, or 6% of your daily needs.

Clementines (Oh My Darling…) contain more than 60% of your daily vitamin C and contain only 35 calories per clementine!  Studies show that vitamin C protects DNA from oxidative damage caused by pollution.

How about a Grapefruit for breakfast?  Grapefruit contains soluble fiber that helps you feel “full”.  Research indicates that a compound in the white portion of the grapefruit may help improve weight loss by stimulating an enzyme that promotes fat breakdown.

My sweet Kumquat – the rind is rich in flavonoids that possess strong anticancer action and have the potential to treat prostate and colon cancers.  Be sure to wash the fruit thoroughly!

Lemons and Limes – the rinds of these fruits are rich in terpenes, which are compounds that act as powerful antioxidants that protect immune health and DNA.

Cara Caras (Navel Oranges) are rich in carotenoids that are converted to vitamin A (one cara cara has 30% of your daily need for vitamin A). Vitamin A improves eye health.

Recipe: Sunny Salsa:  1 blood orange (peeled and diced); 2 plum tomatoes (chopped); ½ red onion (diced); ½ yellow bell pepper (diced); 1/3 c cilantro (chopped); 1 jalapeno (diced). Mix all in a bowl, toss well.  Serve with tortilla chips, or as a topping to eggs (any style) and steak!