While we cheer on all those participating in the Olympics, let us not forget that our skills for such feats had been and continue to be inspired by nature -the first and true Olympians.
Image:
Friday, August 3, 2012
Wednesday, August 1, 2012
That Latin Beat!
Zumba! It was seen on the last season of "Biggest Loser," discussed on CNN as a way to get children motivated into being more active i.e. Exercise Can Be FUN!
So what is Zumba?
Well, it is a Latin inspired dance-fitness program. Unlike other group fitness or group dance-fitness crazes Zumba is a different kind of Hot Colombian import that combines the cha-cha with funky Latin beats created by the celebrity fitness trainer Alberto "Beto" Perez. The upbeat music keeps you on your feet and the dance moves get you grooving and sweating. The moves required to do the Latin dances such as the Cha-Cha or the Merengue make use of core and leg muscles adding strength and toning.
Where can you find Zumba?
There are programs that can be purchased for large amounts of money, there are classes offered at most health clubs, Video consoles such as the Wii have a "game" version, if you are curious and not ready to spend the money to try out this new fitness fad there are some good 9and some not so good) videos on YouTube. If you are unfamiliar with Latin dance moves a good fitness video and even the Wii game have tutorials on how to do the moves which can give you the practice to build up to actually being able to do the fitness routine if you feel you're just not there. The important thing: Have fun! Go at your pace not the pace of the instructor or others if you do partake of a group setting, and smile! Get out there and try something New!
LiveStrong.com (2012). The History of Zumba. Found on 8/1/12 @ http://www.livestrong.com/article/337316-the-history-of-zumba-exercise/#ixzz22LYyYgGZ
Zumba.com (2012). About Zumba Fitness. Found 5/13/2012 @ http://www.zumba.com/en-US/
Thursday, July 12, 2012
Chia Seeds: Power packed in a little Package
As this image below shows, this is one of the reasons I eat Chia seeds. They have a slight nutty flavor, but otherwise like rice or couscous they tend to take on the flavor of whatever they are mixed with. This is the base of my Chia pudding. To make Chia Pudding take an amount of Chia seeds and soak in double that amount of water. Let soak for 10 minutes, stir to break up any clumps and let sit for another 10 or until all the water is gone -this is called Chia gel and can be refrigerated for up to 3 days. All that's left is to mix in whatever you want, berries, almond milk, regular milk, some seasonings like cinnamon and or vanilla. All that's left is to enjoy!
Reference:
YummyMummyKitchen (2012). Chia Seeds. [Image] found on 12 July 2012 @
Wednesday, July 4, 2012
Juice of the Month -or- July is Berry Month
Here
in the upper Midwest, July is berry month. While some berries start
to ripen mid June their bountiful harvest continues through July. There's
nothing you cannot do with a berry. From a breakfast addition to salads,
berries are probably one of the most versatile fruits -coming in
second after apples. While the three traditional "summer"
berries are all low in calories and high in fiber they each have their own
health benefits.
Blueberries
Blueberries contain the
minerals potassium, manganese, copper, iron
and zinc; and the vitamins A, C, and E. Their dark pigment
imbues them with an anti-oxidant value largely derived from poly-phenolic anthocyanidin compounds
such as chlorogenic acid,
tannins, myricetin, quercetin and kaempferol; additional flavonoid anti-oxidants such as carotene β, lutien and zeaxanthin
contribute immensely making the tiny blueberry one compact powerhouse for
delivering optimum health and wellness.
Raspberries
 |
| Black Raspberries (Black Caps) native to the Upper Midwest |
Raspberries are excellent
source of vitamin-C and
also contain vitamins A, the B-complex group, E, and vitamin K. Minerals include potassium, manganese,
copper, iron and magnesium. Recently
Raspberries have been considered a super fruit in that they have significantly high levels of phenolic flavonoid
phytochemicals such as anthocyanins, ellagic acid (tannin),
quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid along with the health
promoting flavonoid poly phenolic antioxidants such as lutein,
zeaxanthin,and beta carotene (in small amounts). Combined
with an ORAC value of about 4900 per 100 grams they are thought of as one of
the top-ranked healthiest fruits. Scientific
studies show that the antioxidant compounds in these berries have the potential
health benefits to fight against cancer, aging, inflammation, and
neuro-degenerative diseases.
Xylitol is a low-calorie sugar substitute extracted from raspberries. A
teaspoonful of xylitol contains just 9.6 calories as compared to an equivalent
of sugar, which has 15 calories. Xylitol absorbs more slowly in the intestines
than sugar and does not contribute to a high glycemic index, and thus, can be
helpful in diabetics.
Strawberries
A rich source of many
health promoting phyto-nutrients such as phenolic flavonoid phyto-chemicals
called anthocyanins and ellagic acid, health promoting
flavonoid poly phenolic antioxidants such as lutein, zeaxanthin, beta carotene (in
small amounts); the minerals potassium, manganese, fluorine, copper, iron and
iodine; and vitamins A, the B-complex group, and vitamin E all essential for
optimum health.
All Together Now
Fresh berries are an
excellent source of vitamin-C (about 98% of RDI), which is also a
powerful natural antioxidant. Consumption of fruits rich in vitamin C allows
the body to develop resistance against infectious agents, counter inflammation,
and scavenge harmful free radicals. The
phyto-chemical compounds found in all of these berries aid in removal of
harmful oxygen-derived free radicals from within the body, and thereby, help protect
against cancers, aging, degenerative diseases, and infections. Remember the dark the pigment found in the
berry the larger the benefits you will receive.
Locally grown or berries allowed to ripen on the plant before picked
will not only have excellent flavor but will have had more time to produce the
compounds listed above –bringing you healthy and wholesome fruits.
Strawberry
Pineapple Juice
Consisting of a tropical nectar-like flavor this is a summer time
treat that everyone should love:
1 inch slice of pineapple
round (remove outer skin if not organic)
8 strawberries
This juice could be done with a juicer or as a wonderful smoothie
in a blender. Also makes a great summer
time punch –just increase the amounts equally and add your favorite sorbet or
vanilla ice-cream with a bit of sparkling mineral water.
ENJOY!
Note:
Strawberries can sometimes cause an allergic reaction. Know where your berries come from and if they
were allowed to fully ripen. Some
reactions are due to pesticides and herbicides used on the plants while others
are due to unripe berries. There are
also several different varieties of berries some which may have a higher
incidence of causing an allergic reaction.
Resources:
Juice recipes courtesy of Kordich, Jay (1993). The Juiceman’s Power of
Juicing. New York, NY: Warner Books.
Nutrition And You.com (2009-2012). Blueberries. Viewed on
7/2/2012.
Nutrition And You.com (2009-2012). Raspberries. Viewed on
7/2/2012.
Nutrition And You.com (2009-2012). Strawberries. Viewed on 7/2/2012.
Monday, June 11, 2012
Salad Season
It's Salad Season!
From now till October it is possible to enjoy the freshest local foods
nature has to offer. Almost anything can be put into a salad.
Salads can be warm or cold, spicy or mild, sweet or bitter.
They can be monochromatic with a color theme or they can
contain the rainbow of flavors and nutrients that delight and entice.
A thing or Two about your Leafy Greens
An unfortunate tradition
in American salads is the overuse of Iceberg (also called Head) lettuce.
This pale green water packed leafy vegetable could be considered the
nutrient cast-out of the leafy-green family. For some greens
that really pack a power punch of flavor and nutrition the darker colors of
spinach, bib, kale, Boston, and romaine should be your first
choice as the base of your salad. Rich in provitamin A, and vitamins B,
C, and K along with life-giving chlorophyll and the
minerals silicon, sulfur, and chlorine; help to make the leafy greens a
powerhouse of a food. Beyond the benefits of adding fiber, leafy greens
contribute to a healthy complexion along with healthy hair and hair growth,
when eaten daily.
A Rainbow of Additions
As mentioned in my intro just about anything can
be added to a salad; from avocado to zucchini.
Strawberries and apples add sweetness, nuts and seeds add an earthy
flavor with a crunch. To give you the widest range of nutrients try for
as many colors as you can. Not only will your body thank you for all the
fresh nutrients but the color palate will be pleasing to the eye.
If you desire protein
add in beans such as black beans or red kidney beans. Meats can also be a
good choice but be sure they were cooked in such a way as to not add
any unwanted fat. Grilled chicken is a pretty standard meat choice, flaky
tuna or salmon are also good heart healthy choices.
Salad Dressing Dilemma
We all have our favorite
dressing that can sometimes be poured on generously hiding the
intricate dance of flavors that make up a salad. The best dressings are
simple: a squirt of lemon, olive oil with black pepper, a
smooth vinaigrette, or even fresh salsa. The store bought
concoctions are not only filled with fat but are loaded
with preservatives and other chemicals (found mostly in your low
to no-fat varieties) that can detract from the health benefits gained by
eating a bowl full of fresh produce.
What is most important?
Try something new! Mix up your usual salad and create a new
favorite. Involve the entire family so that everyone can add something
they like. Make your own salad bar so everyone can pick and choose what
they want to add. And above all else -buy organic when you can.
Enjoy!
Note: To anyone taking the medication Coumadin,
please discuss with your health care provider before adding leafy salads to
your diet. Eating foods rich in vitamin K (found in leafy greens,
broccoli, and liver meats) can inhibit or reverse the anticoagulant action of
this and other anticoagulant medications.
Saturday, May 26, 2012
30 Days: an Experiment in Something New
Time to check in. How are those New Years Resolutions? Do you remember them? Are you still going strong, slowly adding in something new every 6 weeks or so as I had suggested way back when? Well if you feel you have stalled out and even though summer is just around the corner, here is a great little talk from TED Talks about how to change your life 30 days at a time. I hope you enjoy and maybe, try something new.
Subscribe to:
Posts (Atom)