Three Minute Pasta

Last night I made three minute pasta with ground Turkey made up with garlic, onions, sun dried tomatoes, parsley and Italian seasoning. Was a little skeptical; f the tree minute pasta but it turned out great AND it was moderately healthy since there were no spices and I used turkey.

Tips: add as much garlic, onion, parsley and salt n' pepper as you want to flavor it. It won't tip the dial and you'll still be going back for more.

Quick and Easy Snacks

Need an energy boost without the calories? Try out these cool snacks:

1) Pomegranate & Mango Fruit Cup: 3 ounces of plain fat-free yogurt layered with 1/4 cup of diced mango and topped with 2 teaspoons of pomegranate seeds. Prepare the night before buy purchased prepackaged pomegranate seeds (you don't have to dig them out yourself if you don't have the time), chopped mango and yogurt. 78 calories

2) Apples (or Pears) and Peanut Butter: 1/3 pear (or apple) sliced and topped with 1/2 Futters Pumpkin Seed Butter (or Smart Balance PB). 69 cals.

3) PB & Banana: 1 tablespoon dried banana chips with 1/3 cup Barbara's Bakery Puffins Peanut Butter and Chocolate Cereal. 70 cals.

4) 2 tablespoons Sahale Snacks Glazed Nuts Cashews with Pomegranate and Vanilla. 75 cals

Keeping it Off - Through BIG Life Events

TIS the season to get married...at least for a large handful of my closest friends. I couldn't help to think that they all will start participating in 'loose it for the wedding' type fitness classes. In some cruel way I think, why can't you have that attitude all the time? Be fit and be happy! But for most people, that's just not the case and a lot of the time, it has nothing to do with will power. But for those of you that have will power, here are some tips or reminders on how to keep it off during life's big events (that includes babies. which I'm pretty sure comes after marriage and sitting in a tree).

Several Fat Traps: Getting Married, The Holidays, Having a Baby, and Menopause. 

Several Tips to Avoid the Traps:

A: Getting Married
1. PORTION CONTROL: Women tend to eat more when dining with their significant other, than when they eat with a handful of girls. As a general rule, you should keep to the dietary guidelines portion suggestions OR eat  fist full of carbs, a palm-full of protein, healthy fat and fill your plate with non-starchy vegetables. Another great tip is to use smaller plates: no, not the bread plate - but the salad plate - the middle sized plate that you probably never use. In my life, I have to use portion control DAILY. My significant other eats over 3,000 calories a day (where I lean more towards the 1200-1600 calorie/day). I eat off the salad plate, and he eats off the diner plate. End of story and end of him mocking me for eating 'nothing'.

2. LEAVE THE HOUSE: Be social, go to the gym, go the beach, get a dog - and walk it. Once you move in together or get hitched, it may feel like something has to give. Keep your girl time by making gym dates (not always food dates). And bring your man along with for some good old fashioned man time.

3. NO MO' DRAMA: Alternate days to choose dinner - just because he likes Steak and Potatoes every day, doesn't mean you have to eat it. Trust me - if my man had the control on dinner every night, I'd weigh 300lbs. Instead, I ask for his recommendations and then make it healthy. He might complain, but by the end of the meal (when his plate is clean and there is a look of contentment on his face) I know I've done good for all. It's ok to cheat - but cheating is the exception, not the rule.


4. HONEYMOON DONT'S: Don't forget to go on a jog, or a swim, or something active every day (this can include sex). A lot of couples stop their aggressive work out habits at the honeymoon, and from there can gain 6-10 pounds of additional, permanent weight. Keep up your hard work through out the year. You'll be happy you did for when the holiday's come around.

B: Holidays
1. SWEAT MORE: Bump up the intensity during the holidays. We all become indoor creatures of habits because it's cold outside - but that doesn't mean you have to pack on the pounds.  Holidays usually mean LOTS and LOTS of calories you don't eat regularly. If your regular diet gets blown out of control, you have to pump up the iron (or the jams) to thwart off the extra pounds. Seems simple but if calories in = calories expended, you'll maintain weight. If calories in is greater than calories expended...they'll add up on your waist line.

2. NO DOGGIE BAGS: Grazing on leftovers for weeks will do you in! Save treats for the special events. You DO NOT have to eat that pumpkin pie until it's gone. Trust me.

3. DRINK LESS: Booze = extra empty calories. IT might be fun, but try to keep your limit to 2-3 or one per day.

C: Having a Baby
A married woman who has a baby gains an average of 20 lbs over 10 years according to the AJPM. Women also face an average of 7% increased risk of obesity over a lifetime per child born. That means, after three kids you have a 21% increased risk of developing obesity. Pregnancy increases insulin production and accumulation of fat. Beat those states with the following rules:

1. EAT: you need to eat every three hours, otherwise, you'll get worn out and famished, and binge!

2. EAT WHAT IS YOURS: Don't eat your kids' food. Stock healthy foods with low prep time, like canned tuna and frozen vegetables.

3. BURN: Breast feeding can burn an extra 300 calories per day - but that's just an extra half pound per week. You still need to exercise regularly and eat right to get your body back. Keep working!

Rosemary - How it Helps You

Rosmary (Rosmarinus Officinalis) is a well known herb used for both medicinal and culinary purposes. It’s two most active ingredients are Caffeic Acid and Rosemarinic Acid – both have anti-inflammatory and antioxidant agents. Perhaps not so well known, is its beneficial effect on the liver. Rosemary has been found to stimulate the liver to make it work more efficiently, make an individual feel better and more energetic. Furthermore, it can help improve kidney function significantly and help to preserve the essential minerals sodium, potassium and chlorium.

Choleretic is an agent that stimulates the liver to produce more bile, while hepaprotective refers to the protection of the liver. Both of these are effects of Rosemary. Scientists have found that there is a significant increase in bile flow and a significant reduction in plasma liver enzymes when extracts are given as a pretreatment before carbon tetrachloride. This was shown by using lyophilized ethanol and aqueous extracts of young sprouts of rosemary.

Rosemary also has anti-tumorigenic effects in that it inhibits Killer B cell activity, as well as induced mammary tumorigenesis and carcinogen DNA adduct formation in mammary epithelial cells. Rosemary effects the central nervous system by stimulating the CNS, respiratory and locomotor activity (found in mice); it effect the skin by stimulating the skin, improving circulation and improving hemodynamics in occlusive arterial disease; and effects smooth muscles by inhibiting contraction of the tracheal smooth muscle seen in respiratory illness or asthma.

You can use Rosemary when cooking by adding it to chicken, fish or bean dishes; adding it to tea and using when sick or if you have a respiratory illness; and always use it as a functional food – not as medicine. Rosemary can be incorporated to a lot of other meats and vegetarian dishes as well. 

To be honest, my boyfriend has Cystic Fibrosis which is a Respiratory and Digestion disease that targets not only the lungs but the liver and kidney as well. I’m wondering if there is any significant research with Rosemary and CF – although at first glance the only Rosemary + CF research on google relates to a person named Rosemary.

(http://www.thehealthierlife.co.uk/natural-remedies/herbs/rosemary-health-benefits-00145.html)
(http://www.morgellons-disease-research.com/Morgellons-Message-Board/complementary-alternative-therapies/2698-health-benefits-rosemary.html)

Chicken: Organic or No?

There are many tops on buying organic. Primarily, what items should I buy that are organic and what is a big waist of money? When it comes to chicken, here are the arguments from the Food-Safety Experts and Dietitians.

Food Safety-Experts say:
(1) The Organic Label Guarantees Certain Standards: Organic chicken growers are legally prohibited from using sewage sludge as fertilizer, synthetic chemicals not approved by the National Organic Program of the US Department of Agriculture (USDA) or genetically modified organisms (GMOs) (any plant, animal or microorganism that has been altered through genetic engineering - in the production process. Chickens labeled as natural on the other hand, don't necessarily meet those standards.

(2) Buying Organic may Help Prevent the Spread of Antibiotic-Resistant Bacteria: When you crowd chickens together indoors, the way conventional growers do, they're more likely to produce infectious bacteria, which is why non-organic chickens are fed antibiotics as a norm. Food Safety experts think this causes a drug-resistant strain of bacteria, that are normally killed by the heat of cooking, but can be spread by people who work with the birds. "USDA Organic" chickens are allowed access to the outdoors; they are given antibiotics only to prevent pain or death, after which they are no longer considered organic.

(3) Organic is Healthier: One study found that organic chicken contained 38 percent more heart-healthy Omega-3 fatty acids. Eating organic chicken may also lower your food-poisoning risk. In a 2010 study, fewer than 6% of organic birds were infected with salmonella, compared with almost 39 percent of conventional ones.

The Dietitian Says: 
(1) There is no Major Nutritional Difference: While some studies do show that organic chicken has more Omega-3 Fatty Acids, chicken is low in fat to start with, so you're not getting much either way. Beyond that, conventional and organic will give you the same nutritional product - both are good sources of protein.

(2) Organic may Contain Less Salt and Other Additives: Many conventional and even natural chickens - but not organic ones - are injected with water, salt and preservatives to add moisture and boost flavor. Check the ingredients label for salt or other additives. The upshot is higher in sodium.

(3) There are other foods worthier of your organic dollar:  If you can't afford to buy everything organic, buy fruits or veggies like apples, peaches, spinach, strawberries and sweet bell peppers, which often have the highest pesticide residue.

When it comes to buying organic, stick to buying it if you can afford it. But at the end of the day, it's not going to hurt you to buy what you've been buying, and what the rest of the world has been buying for decades. Just remember to wash your fruit and veggies before you eat them, as well are your meats and poultry. It's very important to rinse off ALL your foods before you eat them.

Health Magazine has some advise for you! Based on nutrition alone, organic chicken isn't worth the extra money, but it is if you are WORRIED about food poisoning,  GMOs, or how the chicken was raised. To make sure any kind of bird is safe to eat: Note whether it's plump (good) or dry (bad), and check to make sure it's not close to the 'sell by' date. Chicken is the most perishable meat, so when in doubt - sniff it - and throw it away if it smells off.

Preventing Cancer

The American Institute for Cancer Research conducted an evidence based review of the world literature and issued its first report in 1997. The National Cancer Institute followed with evidenced-based overviews of cancer prevention. The World Health Organization International Agency for Research on Cancer recently published a series of handbooks on cancer prevention in relation to dietary factors. 

The recommendation remains to consume between 20-35% of calories from fat, emphasizing heart-healthy monounsaturated and omega-3 fats, while limiting saturated and trans fats. Fat is more calorie-dense than carbohydrates and protein, and eating more high-fat foods is likely to promote weight gain. The best strategy to lower the risk for cancer and heart disease is to consume a diet high in a variety of fruits, vegetables, whole grains and beans but low in saturated and trans-fats, maintain a healthy weight, and stay physically active.

The NCI Cancer Commission of the National Academy of Sciences published a report in 1982 that provided available evidence and subsequent conclusion that most major cancers are influenced by dietary patterns. In addition, the Diet, Nutrition and Cancer spurred various national recommendation for the development of research agendas on investigation of the diet-cancer link, including expansion of basic research on molecular and cellular nutrition, identification of foods and dietary constituents that may alter cancer risk, and elucidation of the mechanisms by which these dietary constituents modulate cancer risk.

Cancers are largely preventable and the most effective methods for reducing risks are to avoid tobacco use, to consume an appropriate diet and to limit exposure to occupational and other environmental carcinogens. 30-40% of cancer cases worldwide are preventable by feasible dietary means. There is sufficient evidence in humans that avoidance of weight gain has a cancer-preventative effect with regard to cancers of colon, breast (postmenopausal), endometrium, kidney (renal cell) and esophagus (adenocarcinoma).

Consumption of fruits and vegetables lowers the risk of gastrointestinal cancers (mouth and pharynx, esophagus, stomach and colorectal). Vegetables and fruits should provide 7% or more of total energy annually; and consumption of 400-800g (15-30oz) or 5 or more servings per day of a variety of vegetables and fruits are recommended. You should have either 5-9 servings per day or 400g/d of fruit/veggies, including fiber.

Post-Race Recovery Meal

The principles of a post competition recovery meal include the following: Carbohydrate-rich meal within two hours after endurance as glycogen synthesis is the greatest at this time; Repeat the meal over the next two hours; choose foods from the high glycemic index; aim for a three-to-one carbohydrate-to-protein meal and remember to replace fluids and electrolytes. It is important to get an adequate amount of carbohydrates soon after exercise to replenish muscle glycogen.

Option 1: one Regular Bagel with two tbsp of peanut butter, and eight ounce glass of fat free milk, one medium banana. Option 2: one packet of carnation instant breakfast, an eight ounce glass of fat free milk, one medium banana, one tbsp of peanut butter – all blended together until smooth. Option 3: one can of GatorPro.

Pre-Competition Meal

The key principles of the Pre-Endurance (or pre-competition meal”) include the following: low fat (<25% of energy intake), little fiber to prevent bloating, gas or the runs, moderate protein, minimal or no fatty and fried foods and high carbohydrates. The meal should be eaten 2-4 hours prior to the event. If eaten 1-2 hours beforehand, a blended or liquid meal is recommended. The meal should also do the following: all for the stomach to be relatively empty at the start of competition; help prevent or minimize gastrointestinal distress; avoid sensations of hunger, lightheaded or fatigue; provide adequate fuel supplies, primarily carbohydrates in the blood and muscles, and provide an adequate amount of body water. Therefore, avoid spicy foods, beans or other GI distress causing foods, and avoid high sugar foods as they may cause cramps or nausea.

The Pre-Competition Meal should optimize training. Do this by consuming a daily diet rich in nutrient-dense carbohydrates and high quality protein in order to provide adequate energy for muscular activity and maintenance of an optimal body weight and composition. The diet should also provide adequate amounts of vitamins, minerals and other nutrients to help maintain optimal immune system functions. Athletes should maintain optimal fluid intake, particularly in high heat/stress environments. It is a well established fact that the ingestion of food just prior to the competition will not benefit physical performance in most athletic events.

Before most of my races, I eat a few biscuits with a small amount of honey, a glass of fat free milk and take my regular dose of vitamins. If the task at hand is particularly stressful, I eat an Access bar 15 minutes prior to exercise – the Access bar helps utilize fat during intense workouts.

Caffiene

Caffeine is a central nervous system stimulant: it stimulates the heart function, blood circulation and the release of epinephrine (adrenaline) from the adrenal gland. Caffeine can increase alertness, which may improve simple reaction time. Large doses may adversely affect performance in events characterized by fine motor skills and control of hand steadiness. Earlier studies revealed that caffeine would not improve performance in events characterized by strength, speed, power or local muscular endurance; nor in endurance events that last less than 30 minutes. Recent studies have shown that caffeine induced improvement exists in several high intensity tasks. 

One of the most observed effects as rest is an increase in blood levels of FFA. Caffeine may raise serum FFA levels at rest, just before exercise. Significantly higher levels of FFA during exercise have been reported in subjects who are not regular caffeine users or who have abstained from caffeine use for 4-7 days, using large doses of caffeine. The current belief is that caffeine will enhance the metabolism of FFA, either the FFA delivered in the plasma or the FFA derived from the intramuscular stores of triglycerides.

Current data suggests that caffeine ingestion prior to exercise will induce a glycogen sparing effect. As the duration of the endurance event increases to an hour or more, caffeine may enhance performance. Caffeien may exert a stimulating effect on psychological processes, such as alertness and mood; which may diminish the perception of effort during exercise and thereby improve performance.

Whereas previous research has shown that carbohydrate loading and having a high-carbohydrate breakfast prior to competition may negate the metabolic effects of caffeine, recent research suggests it doesn’t appear to affect the ergogenic effect of caffeine adversely. One of the more important factors determining whether caffeine is an effective ergogenic aid is the caffeine status of the subjects. Consuming caffeine as a capsule in water significantly improved exercise performance on a treadmill while drinking the same does in coffee did not. Caffeine combined with ephedrine may enhance exercise performance in maximal tasks, however the use of ephedrine in any dose is prohibited.

Interestingly, the International Olympic Committee banned the use of caffeine as a drug prior to the 1972 Olympics. Because caffeine is a natural ingredient in some beverages that athletes consume, the IOC removed it from the doping list from 1972 to 1982. It was once again banned for the 1984 games, because research suggested that caffeine could artificially improve performance. Olympic athletes were permitted to consume small amount of caffeine, but the use of large doses were grounds for disqualification. Until 2004, the maximal dose that could be used without exceeding the legal limit for doping was 8-10 mg/kg body weight. The equates to approximately 4-6 cups of coffee or 3 Vivarin tablets.

How to Gain Weight - As an Athlete

One pound of muscle is equal to about 100 grams of protein. Therefore, an individual would need 14gm/day above normal protein requirements to gain weight (muscle weight). Sports nutrition authorities recommend 1.5 to 1.8 grams per kilogram of body weight for the athlete who is training to increase muscle mass. Supplementation by expensive protein powders or amino acids is not necessary. All an athlete has to do is consume additional protein and carbohydrates about two hours before and immediately after the resistance training workout. 

Dietary supplements appear to be popular among athletes attempting to gain strength and muscle mass. There is no data to support the use of most supplements. That being said, creatine monohydrate does appear to increase body weight and strength. There is no data supporting beneficial effects of DHEA supplementation and high serum DHEA levels have been associated with several health risks. Most studies show that there is no ergogenic effects of androstenedione supplementation and its use could exert feminizing effects in males and reduce HDL.

Lifting weights and eating protein is often perceived as the best way to bulk up. 

Extra calories may be needed, however, especially those from carbohydrates – not protein. Carbohydrates fuel your muscles so that they can perform intense muscle-building exercises. Overloading the muscle with weightlifting and not with protein will increase the actual size of the muscle fibers, instead of water weight. Research indicates that protein powders and amino acids no not work for gaining muscle weight – despite what advertisements might depict. Eating the calories needed is better than taking additional supplements. You are most likely to gain weight if you consistently eat larger-than-normal meals. 

Suggestions for those trying to gain weight include drinking 1% and 2% milk, although I have my boyfriend drink whole milk as he needs both the calories and fat from whole milk; increase your intake of lean meats, poultry, and fish; use nuts, seeds and limited amounts of peanut butter for snacks; increase your consumption of whole-grain products; add fruit to other food exchanges and drink more fruit juice (it’s higher in calories); use fresh vegetables as snacks with melted low-fat cheese or a nutritious dip (like humus!); and lastly, try to minimize the intake of saturated fats, using monounsaturated and polyunsaturated fats instead, and minimize calories through alcohol.

Eating three balanced meals per day supplemented with two or three snacks will help you obtain your goals while keeping your metabolism and energy levels consistent. If you can’t get the calories and minerals necessary through foods, liquid supplements may contain 300-400 calories with substantial protein. If you can’t gain weight, try the following: eat more frequently throughout the day, eat extra snacks and larger meal portions, eat foods that are denser and calorie high, eat healthy fats! You can get more calories by using granola, muesli, grape-nuts, bananas, raisins, cooking with milk, margarine, peanut butter and wheat germ, using walnuts, almonds and avocados. Fruits with high calories include bananas, pineapple, mangoes, raisins, dates and dried fruits.

My boyfriend David, has cystic fibrosis; and amongst the many disease side effects he has, he does not absorb calories or fat properly due to improper functioning of his pancreas. Therefore, David has to eat approximately three-four thousand calories per day when he’s inactive, and up to eight thousand calories per day when he is very active. We achieve this through morning shakes consisting of Ovaltine, Ice Cream, Whole Milk, Kefir, Gold Standard Whey Protein and Two Bananas; a carbohydrate dense snack before lunch; a foot long sandwich from Subway; a veggie and fruit intensive snack; and two dinners consisting of chicken or beef, vegetables (usually broccoli or asparagus with vinaigrette), pasta. I also make homemade guacamole for him to add to his meals. It’s always surprising to him that I eat half of what he eats and that is ‘ok’ for me as an individual.

Antioxidants

What are antioxidants? How do they work and what is their role in disease prevention?

Free radicals, that are trying to achieve stability, steal electrons from cells within the body, creating a hole or cell damage. Missing one electron, free radicals form as the body breaks down oxygen atoms. This is unstoppable. In turn, cells steal electrons from other cells, creating damage via the domino effect. If enough damage occurs, it contributes toward a disease process. Free radicals oxidize or damage other cells through the body accelerating the aging process. Antioxidants can stop the damage either by stabilizing free radicals or repairing damage already done by free radicals. Vitamin C, Beta Carotene or Selenium can come in and repair the damage or stop the chain from continuing.

Antioxidants may have an effect in reducing LDL oxidation and possibly attenuating the risk of developing heart disease. The oxidation of polyunsaturated fatty acid residues in low-density lipoprotein cholesterol can increase its potential to induce arteriosclerosis and increase the risk of cardiovascular diseases. This is why many organizations advocate eating a minimum serving of 5 fruits and vegetables a day, because they have high antioxidant content.

French Paradox

Much press has been given to the French Paradox. Epidemiologic studies have observed that in southern France, mortality rates from heart disease are lower than expected despite the consumption of diets high in saturated fats and the tendency to smoke cigarettes. Low-to-moderate intake of wine is associated with lower mortality from cardiovascular and cerebrovascular disease and other causes. The French Paradox refers only to Southern France, as longevity and mortality rates from all-causes in France are similar to that in other industrialized countries. Other variables may be at play, including under reporting of coronary related deaths in France. Both dietary and non-dietary factors may be influencing results: such as lower levels of stress, under-reporting of deaths, slow food (antithesis of the fast food mentality), time lag association similar to that observed between cigarettes smoking and incidence of lung cancer in women. The French consume a Mediterranean-style diet, along with consumption of mostly red wine with their meals. France has the highest per capita consumption of grape-wine than any other developed country. Epidemiologic studies suggest that the intake in France could explain a 40.0% reduction in heart disease. These factors have been proposed to explain the so-called paradox.

Wine and Tea

Numerous studies have showed the benefits of alcohol on the heart in a number of different countries. However, for those with a tendency towards alcoholism or a family history of alcohol related cancers, they should opt for the grape juice instead. Many health conscious consumers have sought supplements and foods rich in polyphenol antioxidant resveratrol since there are potential health benefits. Cardio protective effects, as well as HDL raising and LCL lowering effects of alcohol have been shown in a well-controlled dietary intervention study, with pre and post menopausal women as well as men. Trying to capitalize on the high concentration of resveratrol in many red wines, some Vineyards have obtained federal permission to print the resveratrol content on the labels.

At low to moderate ethanol intake, the risk of heart disease or death is lower than in abstainers, but at high intake levels, these risks rise again. Ethanol intake has also been reported to have cardio protective effects because of its effects on platelet aggregation. Human studies with de-alcoholized red but not white wine show short-term cardiovascular benefits, which supports the recent health benefits of red grapes.

Epidemiologic studies evaluating the protective effect of drinking tea on the development or incidence of cardiovascular disease is significantly less than the number of studies examining ethanol or wine intake. Tea consumption is reported to have similar protective effects. Green tea has been associated with lower serum cholesterol concentrations, higher HDL and lower LDL’s. Tea consumption also contributes to a lower mortality after acute myocardial infarction. In contrast, a British study saw no inverse relationship between tea consumption HDL, LDL or triglycerides except in individuals who had specific atherogenic ApoE genotypes. It should be noted, however, that there may be other benefits to black tea as it provides a rich source of polyphenols and antioxidants.

The mechanism explaining why wine and tea consumption may offer protection against atherosclerosis and ischemic heart disease remain unclear. More research on the polphenolic compounds found in tea and wine may show that they are partially responsible for the health benefits. Potential benefits include of wine and tea poly-phenols to reduce the risks of atherosclerosis or heart disease include the following: 1) may help prevent high blood cholesterol and high blood pressure, 2) increase HDL levels and decrease LDL levels, 3) inhibit lipoprotein (a) levels, 4) have some chemo-protective effects, 5) inhibit oxidation of LDL, 6) maintain plasma levels of antioxidant vitamins, 7) scavenge a wide range of reactive oxygen, 8) modulate activity of antioxidant enzymes, 9) decrease metal ion pro-oxidant activity, 10) enhance nitric oxide synthesis to keep blood vessels patent, 11) display anti-inflammatory activity, and 12) inhibit platelet aggregations like aspirin does.

Wine was observed to be more effective than ethanol in preventing the development of atherosclerotic lesions in cholesterol-fed rabbits. Consumption of green tea has been associated with decreased serum traclyglycerols and cholesterol. Foods and beverages rich in penolic compounds, especially flavonoids, have often been associated with decreased risk of developing several diseases.

I would personally like to think that wine and tea both have health benefits, just like Omega-3s do. I have a family history of CVD, and despite being a triathlete and marathoner, eating well, drinking moderately, etc., my last cholesterol test was worse than I expected: note that I didn’t say bad. I had borderline LDL (not good, but low in the ‘middle’ section) and good HDL, but borderline on the middle section. I don’t remember what I ate before I took the test, but I’m hoping that I had just doped up on a lot of red meat – otherwise, there isn’t much work to be done except eat less meat and start taking cholesterol medication – which is great for someone who is 25 years old.

Omega - 3s

Omega-3 fats are essential fatty acids that are necessary for health. They are not made in the body, but come from one’s diet. The best sources are from fatty fish like salmon, mackerel, trout, herring, halibut, sardines and tuna. Omega-3 eggs are fortified with DHA. Eicosapentaenioc acid (EPA) and docosahoxaenoic acid (DHA) are the major Omega-3 fatty acids. The body can make EPA and DHA from alpha linolenic acid (ALA). The best sources of ALA are leafy green vegetables, nuts like walnuts, vegetable oils like canola, soy, and especially flax-seed. It is essential because it cannot be made in the diet. Omega-3s are a type of polyunsaturated fatty acid. They are used as precursors for eicosanoids that locally vasodilate, bronchodilate, and deter platelet aggregation and clot formation. Given the interplay between pro-inflammatory omega-6 fatty acids and the less pro-inflammatory omega-3 fatty acids, it would appear that omega-3s could be beneficial in asthma, however, research has been inconsistent and larger trials need to be completed.

Omega-3s have an important role in disease prevention. (1) Omega-3 fatty acids may reduce joint tenderness and need for corticosteroid drugs for those with Rheumatoid Arthritis (RA); (2) fish oils can lower blood triglyceride levels in a dose-dependent manner for those who have CVD or have a high risk for; (3) Omega-3 fatty acids, fish and fish oils reduce mortality, cardiac death and myocardial infarctions; (4) Omega-3 fatty acids affect cellular functions involved in heart rate and coronary blood flow; (5) Omega-3 fatty acids during pregnancy and lactation is associated with appropriate birth weight, and there are fewer preterm births, head circumference is normal, as well as cognitive development and IQ; (6) studies suggest that Omega-3 fatty acids can reduce inflammation, improve immune function and aid in female health and reproduction among others. Omega-3s may also have a role in reducing cardiac hypertrophy and cancer cell proliferation.

A dietary deficiency of the long chain Omega (n)-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid (EPA + DHA) has been linked firmly with increased risk for death from coronary heart disease (CHD). The evidence linking a dietary deficiency in these fatty acids with risk for CHD mortality is sufficiently strong to justify recommendations from the American Heart Association, and a host of other health agencies and professional organizations to increase intake of these fatty acids. One approach to linking Omega-3 fatty acids with CHD risk has been to examine the relationship between Omega-3 biomarkers and risk. Two studies found that multivariable-adjusted risk for sudden cardiac death was reduced by 90.0% in subjects with the highest blood Omega-3 levels compared against those with the lowest levels, regardless of whether the blood had been tested many years before the event or during the actual event.

In the future, it may have a place much like common medications, like non-steroid anti-inflammatory drugs (like ibuprofen). Registered dietitians may end up prescribing meal plans with determined Omega-3 fatty acid: Omega-6 fatty acid ratios. The level of fish oil supplementation related to body weight and concentration of EPA and DHA in a supplement may also be determined.

Vitamin B

Vitamin B6 sources are spinach, pinto beans, oatmeal, pistachios, avocados and bananas. Other sources, are pork meats, whole grains and cereals, legumes, green and leafy vegetables. Vitamin B6 exists in three major chemical forms: (1) Pyridoxine, (2) Pyridoxal, and (3) Pyridoxamine. It is essential for good health, especially since it is required by more than 100 enzymes involved in protein metabolism. The nervous and immune systems both need it to function efficiently, as it helps maintain the health of lymphoid organs (thymus, spleen, and lymph nodes) that make white blood cells. Furthermore, it’s required for the conversion of tryptophan (an amino acid) to niacin (a vitamin). Some of the functions of Vitamin B-6 include the following: (1) Make Hemoglobin – hemoglobin within red blood cells carries oxygen to tissues; helps increase the amount of oxygen carried by hemoglobin; and if in deficiency, can result in a form of anemia that is similar to iron deficiency anemia; (2) aids in maintaining blood glucose (sugar) within a normal range; and (3) helps convert stored carbohydrates or other nutrients into glucose to maintain normal blood sugar levels when caloric intake is low. While a shortage of Vitamin B6 will limit these functions, supplements of this vitamin do not enhance them in well-nourished individuals. Taking extra B6 won’t lower one’s blood glucose levels or help provide extra energy. 

Researchers have been investigating the relationship between Vitamin B6 status and a wide variety of neurologic conditions such as seizures, chronic pain, depression, headache and Parkinson’s disease. Clinical trials have failed to support any significant benefit for the use of B6 for treatment of PMS and carpal tunnel syndrome, however, claimed benefits include treating hypertension during pregnancy and morning sickness. Greater than 100mg/day can be detrimental, while greater than 200mg/day can lead to irreversible damage.

Turkey-Turkey Burgers

I'd like to start off by saying that I'm a fan of red meat - however, I'm a fan of low cholesterol and with a strong maternal family history of heart disease, I'm always looking for ways to keep my 'chances' down, if not eliminate them (genomics! get on it!). Either way, last night I was looking in the fridge and the only dethawed meat we had was lean turkey. What to do? What to do? TURKEY BURGERS!

Here is an awesome, healthy-non-healthy Turkey Burger recipe for you. What you need:

• lean turkey, 
• turkey bacon, 
• onions, garlic, 
• low-fat cheese, 
• salt, pepper
• steak seasoning

Also include the following:

• Guacamole (see the recipe in Here)
• Broccoli
• Tomatoes
• Mustard & Ketchup
• Spinach Leaves

Step 1: Start off by cooking your turkey bacon. Use a non-stick pan, please, for your own sake. Make sure you crisp the turkey out of the turkey if you know what I mean. Take all your turkey bacon, put them on paper towels and let them sit for a bit. Once they've cooled off, crunch them up - make them into tiny little pieces. Use a knife or put them in a baggie and smash.

Steps 2-4: In between your bacon cooling and making the burgers, cut up onions into fine pieces. If you don't use the garlic out of the can that's pre-smashed, smash up some garlic. Put your onion, garlic, cheese and bacon into four separate piles so you can pick out of them.

Steps 5-6: Take your turkey and throw in the pepper salt and steak seasoning: mix it all up. Use your hands here. Gloves are a nice option if you don't want your hands covered in turkey. Take a hand full, or what you think would be a small/medium size burger, and flatten out. Put turkey bacon bits, chopped onions, chopped garlic and as much or little low-fat cheese as out want. Then turn into a pattie! Set on plate.

Step 7 (Optional): If you want, you can lightly cover these in Smart Balance butter if you want a little bit more juiciness involved, but they taste great without it.

Step 6: Place your patties on a warm skillet pan, cover with lid for the first few minutes (until it looks like the top is also cooked). Keep the temp on medium and cook those burgers!


Last Steps: These burgers go great by themselves, or with buns. Add sliced tomato and guacamole (find the recipe from before) and you've got yourself a VERY TASTY, delicious and healthier than beef-burger.

In addition, we used Broccoli as our side dish. Broccoli is filled with minerals and vitamins that help dilate and strengthen your blood vessels. It's really healthy, and really tasty. 

Enjoy!!!

Okinawa Diet

Okinawa is one of Japan's southern prefectures. It consists of hundreds of the Ryukyu Islands in a chain over 1,000 km long. The chain extends southwest from Kyūshū, which is the most south-west top of Japan’s main islands, to Taiwan. Okinawa's capital, Naha, is located on Okinawa Island, which is the largest and most populous island. The disputed Senkaku Islands are also administered as part of Okinawa Prefecture at present. The island is largely composed of coral rock, which has been filtered by rainwater and created hundreds of caves throughout the islands. It is approximately 68 degrees (F) throughout the year on Okinawa.

People from Okinawa and adjacent islands have the highest life expectancy in the world, although their rank among Japanese prefectures has plummeted in recent years. Okinawa longevity has been attributed in part to the traditional local diet, but also to genetic inheritance, lifestyle, and environmental factors. Not only do they live longer, but they age better than the rest of the world – 90 and 100 year olds don’t think about retirement – they are just as active as they were in their 30s.

The diet of Okinawa’s (and other islanders) is 20% lower in calories than the Japanese average and contains 300% of the green/yellow vegetables (particularly heavy on sweet potatoes). The Okinawa diet is low in fat and has only 25% of the sugar and 75% of the grains of the average Japanese dietary intake. Their diet also includes a relatively small amount of fish (less than half a serving per day) and somewhat more in the way of soy and other legumes (6% of total caloric intake). With the exception of pork, almost no meat is consumed; virtually no eggs or dairy products are consumed either.

Commercial diets that the Okinawa traditions towards food focus on knowing how many calories are in each gram of food. The diet divides food into 4 categories based on caloric density: (1) "featherweight" foods, less than or equal to 0.8 calories per gram, (2) "lightweight" foods with a caloric density from 0.8 to 1.5 calories per, (3) "middleweight" foods with a caloric density from 1.5 to 3.0 calories per gram, and (4) "heavyweight" foods from 3 to 9 calories per gram.

The website for the Okinawa diet claims: 

•  The Okinawa Diet teaches you the right carbs, the right fats and the right proteins 
• The Okinawa Diet promises healthy loss of body fat rather than just body weight 
• The Okinawa Diet allows you to eat as much or more than you do now, with no hunger and fewer calories
• The Okinawa Diet lets you enjoy a delicious blend of East and West, enjoyed traditionally by Okinawa’s who are among the leanest, healthiest and longest lived people on earth

Okinawa’s have a low rate of depression, despite their gruesome history. While they are very active, Okinawa’s don’t go to gyms – they practice the profound respiration, the tai-chi and other activities that affect positively on the stress level. People there also take mutual care of each other, forming more coherent and supportive links than in the western world. Above all- there is a very strong positive attitude towards life: stress levels are extremely low.

Modern generations have begun to stray from traditional practice, which begins with them speaking popular Japanese, instead of their Japanese dialects; continuing to have anti-war/military sentiments; and have a more ‘modern’ view to life than elder Okinawa’s. Modern generations have seen a rise in obesity, cardiovascular disease and premature death – mostly due to the westernization of the area. 

One of the most common stories of Okinawa and the longevity/strength their people have is about Seikichi Uehara . Seikichi was a 96 year old man that beat a 30 something man in a karate match. Most 90-somethings in the United States, no offense, do not have the capacity to beat a 30 something year old in karate, let alone a 60-something year old. Okinawa's live such stress-free lives that their bodies stay true to their form for many years after 'typical' bodies do. This is something we should strive for, although I fear is much less attainable in today's Western society. Read the article about Seikichi and make your own conclusions!

General Nutrition

There are six types of nutrients: these are protein, fat, carbohydrates, water, minerals and vitamins. Each has essential nutrients your body needs to survive.

• Carbohydrates include fiber, sugar and starches;
• Fats include linoleic and linolenic fatty acids;
• Proteins include some amino acids;
• Proteins build and repair body tissues like muscles, provide enzymes for cell generation and stability
• Vitamins include A, B, D, D, E and K;
• Minerals include iron, calcium, chloride, magnesium, phosphorus, potassium, sodium and sulfer;
• Make up the skeletal framework! Calcium is so important!
• Water is water.

 

Essential nutrients cannot be produced or synthesized in the body in adequate amounts. They are important because nutrients regulate body processes, provide for growth, development and maintenance of the body. It also provides your body with calories.

Calories = measurement of energy from macronutrients. We get calories/energy from:

• Carbohydrates – 4 calories/gram
• Protein – 4 calories/gram
• Fat – 9 calories/gram
• Alcohol – 7 calories/gram
• Not a nutrient, your body does not need alcohol – but alcohol is a major source of calories.

So what should you be conscious of with nutrition? Generally, and in a way not complex manner…

• Eat a lot of nutrient rich foods – whole grains (yes pasta!), vegetables, fruits, low/nonfat dairy and lean proteins (lean meat, chicken, fish and beans). Do not I did not say steak or other red meats – why?, because it clogs your arteries despite the fact that it is oh so yummy!
• Hydrate – drink at least 64 ounces of water a day! That’s 8 glasses folks – whether it’s water with a ‘tasty powder’, Gatorade, iced tea – drink water! Make sure you add electrolytes to your water (beverages) if you’re working out.

A few more things: always drink water before, during and after working out to replenish lost fluids. Maintain adequate energy source to sustain workout intensity. I don’t care if you’re trying to loose 10 pounds – you need a nutrition boost to work out properly. If you’re tired and lethargic – your form is out the window and you’ll hurt your body!

The New Chips & Salsa

Yes. Chips, those lovely tortilla chips covered in salt that taste so good but are so bad - they have tons of calories and fat! But what do you do when you want to munch on some yummy guacamole and chips? Substitute chips with CUCUMBERS! Follow this guac-recipe, chop up some cucumbers - and even some red, green and yellow peppers - and you will have yourself a tastey new treat FULL of vitamins, antioxidants, health fat and of course, FLAVOR!

4-5 Avacados
2 shallots
1/2 onion
1 lime (although you can use lime from a plastic thing if you want :-( )
4 jalapeno peppers (remember to take out the seeds!!!)
Cilantro
Garlic
2 baby tomatoes
Salt

Warning: I don't really 'follow' recipes - I just do So the following 'directions' are my 'do'.
1) peel the avocados, cut up into pieces, put in big bowl
2) cut up shallots, into tiny pieces,
3) cut up half an onion (sweet onion, although you can use a red) into small pieces
4) Chop up jalapenos, removing the core AND SEEDS. Make sure they are finely chopped.
5) chop up/mush that cilantro - make it messy
6) Put 3/4 of a medium size garlic through a garlic press (making it mushy!)
7) chop up them tomatos
8) Add all of the above to #1
9) squeeze that lime in there (the whole thing)
10) add some salt (and salt to your liking post taste)
11) MUSH THOSE INGREDIENTS TOGETHER

Now, let it rest for minute.

Clean your kitchen up.

Chop up some cucumbers. Make sure they are in circles.
Chop up some peppers. Into strips.

NOW DIP, BABY DIP!

This is such a healthy, delicious and nutritious snack! Have fun - and remember to share: if you dare.