Boosting Those Love Chemicals!

February 1st, 2012

Valentine’s Day is here and love is in the air! Did you ever notice the initial giddiness that comes when we’re falling in love?  Your heart races, you blush at the thought of your special someone, your palms get sweaty. Researchers say this is due to the dopamine, norepinephrine and serotonin we’re releasing. Scientific research over the last several decades has led to the revolutionary discovery of these opiate-like chemicals in the body that associate with opiate specific receptors in the brain and spinal cord. There are three neurotransmitters responsible for the euphoria:

• Dopamine is thought to be the “pleasure chemical,” producing a feeling of bliss.
• Norepinephrine is similar to adrenaline and produces the racing heart and excitement.
• Serotonin is involved in the transmission of nerve impulses.

Neurotransmitters are extremely important, since they carry impulses between nerve cells. The substance that processes the neurotransmitter serotonin is the amino acid tryptophan. It increases the amount of serotonin made by the brain. According to Helen Fisher, anthropologist and well-known love researcher from Rutgers University, together these chemicals produce elation, intense energy, sleeplessness, craving, loss of appetite and focused attention. She also says,

“The human body releases the cocktail of love rapture only when certain conditions are met and … men more readily produce it than women, because of their more visual nature.” (1)

Serotonin is synthesized in serotonergic neurons in the central nervous system (CNS) where it has numerous functions such as the regulation of mood, appetite, sleep, muscle contraction, and some cognitive functions including memory and learning. About 80 to 90 percent of the human body’s total serotonin is located in the enterochromaffin cells in the gut; there it is used to regulate intestinal movements. (2)

Serotonin is made inside the body from the amino acid, tryptophan which is found in various food sources, and high amounts are found in carbohydrates, chocolate and other sweets. When a person ingests chocolate, the body converts tryptophan, the building block into serotonin. That’s why people often find sugar as addictive as drugs and alcohol! A lack of serotonin leads to strong carbohydrate cravings that can lead to weight gain due to the overconsumption of calories.

Optimum levels of serotonin ensure healthy gut-brain communication and appetite control via the delivery of accurate satiety messages from the digestive tract to the brain. Besides there are certain conditions such as stress, PMS, and seasonal depression decrease your brain’s ability to manufacture serotonin.  Lifestyle variables such as diet and physical activity also determine the amount of serotonin your body would be able produce.

There are medications known as selective serotonin reuptake inhibitors (SSRI’s) that act as anti-depressants and help to boost serotonin levels. However, they do come with side effects and can cause potentially dangerously high serotonin levels in the brain.

Falling in love is just one way these neurotransmitters are released in the body. There are other natural ways to enhance serotonin level in the body:

Getting adequate exposure to sunlight on a daily basis. Studies have proven that being exposed to light helps with depression and stimulates serotonin production by counteracting the production of melatonin—a hormone created by darkness that induces sleep.

 

(Hint, Hint! Get busy with those Deadlifts!)

Daily exercise.  Thirty- forty minutes a day will boost serotonin levels and support weight loss. What’s more is that as people engage in regular exercise they also naturally increase the growth of the hippocampus in the brain, which positively effects emotion and makes you feel good. You don’t need to perform these 30 minutes of exercise all at once, however. You can split them up into two groups of 15 minutes or three groups of 10 minutes if you’re short on time and produce the same effect on your brain. 

Ensuring enough vitamin B6 in your diet. B6 helps to convert the amino acid tryptophan into serotonin. Try to eat a diet that is full of fish, fruit, vegetables, legumes, and nuts as well as has low amounts of sugar and alcohol. An example would be a Mediterranean diet which is high in folates and B6.  Both are helpful nutrients that stimulate serotonin conversion in the body.

Avoid refined, processed foods and EAT YOUR VEGGIES! Processed foods are either low in fiber or completely devoid of it. These foods hike insulin levels, thereby disturbing body’s hormonal balance. Also, such foods are high in macronutrients (fats, carbohydrates, and protein) but low on micronutrients such as vitamins, minerals, and phytochemicals (FOUND IN YOUR VEGGIES!), which signal the brain to send messages. Foods rich in fiber and micronutrients (create feelings of satiety, thereby decreasing hunger and appetite. The state of optimum nourishment also removes the desire to overeat. You end up being trim, healthy, and happy.

Highest Fiber Vegetables
Avocado
Beans
Broccoli
Brussels sprouts
Cabbage
Carrot
Chick Peas/Garbanzo Beans
Eggplant
Greens — collards, kale, turnip greens
Lima beans
Mushrooms
Potato with skin
Pumpkin, canned
Peas — black-eyed peas, green peas
Peppers
Rhubarb
Spinach
Sweet Potatoes

A whole foods dietary approach in conjunction with a regular exercise routine initiates and supports detoxification, a vital, life-sustaining metabolic process that triggers weight loss, strengthens immunity, promotes healing, and improves moods and mental functions.

 

(1) Obringer, Lee Ann.  “How Love Works”  12 February 2005.  HowStuffWorks.com. <http://people.howstuffworks.com/love.htm>  01 February 2012.
((2) “Boosting Seratonin the Natural Way”. http://arabia.msn.com/lifestyle/healthandfitness/wf/2012/january/serotonin/boosting-serotonin-the-natural-way.aspx
((3) Shomon, Mary. “Highest Fiber Vegetables, Fruits and Foods”.  About.com Guide: Thyroid Disease. 30 Aug 2006. http://thyroid.about.com/od/loseweightsuccessfully/a/highfiber.htm

 

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New Year? New You!

January 7th, 2012

The celebration of the New Year gives you the opportunity to set new goals in terms of your personal life and that includes your health. As Jill’s mom is fond of saying, “If you have health, everything else is secondary”. Take the opportunity this January to welcome the New Year by setting important goals towards becoming a healthier you!

It’s easy to feel overwhelmed by setting new goals: you feel stressed because you’re not achieving things that are important to you, or your focus is headed in the wrong direction. Daily stress can result from an unhealthy lifestyle that isn’t in line with your values as well as an overall feeling of underlying tension when part of you feels you’re not leading the healthy life you’d hoped for. These are some goal setting techniques can help you to get more in touch with your goals and get the healthy lifestyle you’ve been dreaming of.

Imagine that when you go to bed tonight, while you’re off in dream-land, you are visited by a magical health fairy and when you wake up tomorrow you have magically transformed into that healthy person you’ve always wanted to be. What is the first thing you do when you wake up? Do you go for a run? Do you do some kettlebell snatches in your PJ’s? What is your breakfast like? Do you have the energy to play outside with your kids? Do you look in the mirror and love what you see? Do you wake up without all the usual aches and pains?

Take a few minutes to list, on paper or on your computer, the changes that would be included in this picture. Be specific about what you want. It’s okay if you want something that you seemingly have no control over; write it!

Now, consider what is one thing you can do towards this healthier lifestyle picture? For example, making the change to eat healthier can seem overwhelming at first. What if you switch just one meal a day to something healthier? What if after dinner you go for a walk instead of watching TV? By taking small steps towards the larger goal of your health, you’re actually making big changes!

Keep a running journal of how you’re doing on your goals, as a way to pat yourself on the back for success, work through frustration of setbacks, and as a form of continued motivation. Journaling about your goals (even if it’s just for 5 minutes before you go to bed!) includes processing feelings and brainstorming solutions. This can not only relieve stress, but also help you attain your healthy goals by providing an opportunity to work through problems, find solutions, and keep from getting ‘stuck’ in unhealthy patterns (such as choosing fast or processed foods over organic, whole foods!)

If you’re not the regular-writing type, even writing one list once can help you to attain your goals. The process helps you to become more aware of what more you could get our of life, notice that you don’t have to be ‘stuck’ in any circumstances indefinitely, and more often notice opportunities that come your way.

Do you have a 1-year, a 5-year and a 10-year plan for your life and health? Keeping in mind what you hope for in your future can help you feel less ‘stuck’ in the stressful parts of your present life, and help you see more options for change as they present themselves.

Making your health a priority this New Year is one of the greatest gifts you can give yourself and those that care about you. When you make a conscious decision to do a little better than the day you did before, you are going to be amazed by the results!

 

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Primal Chocolate Chip Cookie Recipe

December 3rd, 2011

Who doesn’t love chocolate chip cookies? This primal recipe offers a healthy alternative to the traditional toll house version. If you’re in the minority who doesn’t like chocolate chips, add fresh blueberries or dried cranberries instead of dark chocolate chips. These cookies are softer and moister than some, but will hold their shape well after baking.

Ingredients:

4 dates, pits removed

1 1/2 cup walnuts

1/2 cup pecans

1 tsp baking soda

1/8
teaspoon salt

2 tablespoons coconut oil

1 egg

1 teaspoon vanilla

1/4 cup unsweetened shredded coconut

1/4 – 1/2 cup dark chocolate chips

Instructions:

Preheat oven to 350 degrees Fahrenheit.

Grind dates in the food processor until a paste forms, about 40 seconds. Add walnuts and pecans and blend until very finely chopped, about 35 seconds. Add baking soda and salt and pulse a few more times.

Warm the coconut oil so it is in liquid form. With the food processor running, drizzle it into the batter with the egg and vanilla. Stop mixing as soon as the egg and oil are blended in.

Scrape the batter into a bowl and stir in coconut and chocolate chips by hand. The dough will be sticky and wet. Drop 12 portions of the dough onto a cookie sheet, then flatten slightly with your fingers.

Bake 15 minutes, or until nicely browned.

Servings: 1 dozen cookies

 

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Healthy Eating at Holiday Parties

November 27th, 2011

With Thanksgiving behind us, the onslaught of holiday parties is in full swing. While it’s great to celebrate and enjoy this festive time of year, that mindset can often lead to overindulging in unhealthy foods and quickly get you off track of your healthy eating and work out routines. The good news is that your will power is strong and you’ve been equipped by your amazing trainer on how to resist holiday treat temptation and keep yourself on track. Here are a few holiday pointers to keepyou going in the right direction even when attending holiday parties.

Eat before you go. The biggest problem with holiday party isn’t that the food is particularly bad or fattening, but rather that we tend to eat too much during the holiday season and at holiday parties. If you have a light healthy meal or snack before you go you will be less likely to overeat.
Just follow these rules before the party meal:

  • Think light. You want to fill yourself a little, but you still want to have room for the party foods as well.
  • Have a fruit or veggie, but don’t stop there or you will quickly be hungry again.
  • Have a protein! Proteins take longer to digest and these foods are good for you. You can have a glass of milk, a slice of cheese, or a high protein Greek yogurt.

 

Wear the right clothes. Overeating is really easy to do if you are there in loose-fitting clothing. On the other hand, if you look great in a tight dress or shirt, it will be harder to overeat during the party.

Arrive a little late to the party. You delay the eating just a bit longer. This can be helpful by the end of the night.

Drink water and lots of it, while skipping sodas, juices, eggnog, and alcohol. Remember that drinks that aren’t water contain calories … and often more than you may think! It is easy to consume a huge number of unhealthy calories at a party just by having a couple of
cocktails.

Alcohol is full of calories that offer no nutrition. Mixed drinks are mixed with juices, syrups, sodas, and other items of little to no value. Whether grabbing a beer, a glass of champagne, a glass of wine, or your favorite cocktail you are adding wasted calories to your diet.

Drinking alcohol will also make it easier to overeat and to choose the wrong items as well as dehydrating you. Even low calorie options can slow digestion and make it easier for you to eat more foods. Just skip it or stick with half for a toast. Better yet, get ginger ale for your toast and only have part of it (most will think it is champagne).

Socialize, Socialize,Socialize. It is easy to find yourself hovering over the appetizer table. Instead work hard to meet new people, talk to those you have never talked to, and use this time to talk to those you rarely talk to. This will keep you away from the food and help you to have an amazing time instead!

If you have a friend you tend to eat with at these parties, let him / her know that you are trying to avoid the food table. Plus if you know of others who are working to maintain their weight through the holiday season then stick with them and be supportive of one another throughout the night.

Stick to Veggies and Fruit. There are often lots of things offered at a holiday party. Start with vegetables and fruit. Skip the dip for both items to avoid extra calories. This is a good way to get the party started and make sure that you eat a balanced meal while there.

Take micro-portions. If you want to try everything on the buffet, that is really not that bad of an idea. Start with a few healthy items you knowyou will like. Take two to three mouthfuls of each item. Then add a few new things and take one to two mouthfuls of those. By eating just a little of a lot you will feel like you have had everything (after all, you have) but haven’t held yourself back from the enjoyment, all while not overeating.

This works with desserts as well. Take a very tiny slice of pie, a small scoop of ice cream, or a very small corner of cake. These will still have calories and loads of sugar, but if you only eat a little then you will be far better off than if you consumed large portions (like most people at holiday parties do).

Curb Desserts. Dessert has more nutrients than alcohol and in many cases fewer calories, but it is a course people get carried away with really easy. Take one small piece. Avoid whipped topping which is high in fat as well as calories. If you want apple pie and chocolate cake then take a micro piece of each. However, you should only eat the size of one small-piece-of-pie worth of desserts. This also needs to include any table candy, cookies, or ice cream.

WARNING!  There are some things at a party that you should watch out for. Having one or two of these items isn’t bad, but a whole serving is packed with salt, sugar, fat, and calories.

  • Chips. Even low fat, no fat options just aren’t healthy for you. Skip them, especially with dip. Choose veggies instead – even without dip you will be doing yourself a favor.
  • Skip fried foods where possible. This includes deep fried turkey, fried shrimps, and fried fish.
  • Avoid cranberry sauce; lotsof sugar and empty calories!
  • Avoid pecan pie. It is packed full of twice as many calories as many other pies. If you do have to have some, think small, really small!

 

 

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Sweet Potatoes: What They Are & How to Cook ‘Em

November 21st, 2011

With Thanksgiving right around the corner, we’re sure that you’ve been busy deciding what to prepare, how to prepare, and wondering how you can make it all healthy. Sweet potatoes are one of the most wholesome veggies you can put on your table this holiday season. According to CSPI (Center for Science in the Public Interest), the sweet potato ranks #1 in nutrition compared to other vegetables. (1)

So you’ve seen Trader Joe’s bag of sweet potatoes and you’ve seen the traditional canned yams in pretty much every store out there. The real question is just what’s the difference between a sweet potato and a yam?

Experts from the fields of botany, archeology, genetics and linguistics will all give different answers because the sweet potato / yam has been called by different names at different times in history. Here in the USA, we call ‘em sweet potatoes with yams being another kind of sweet potato. The key to the difference lies in the potatoes themselves.

Sweet Potatoes
Sweet potatoes are yellow to cream-colored inside, drier than yams, with a mild, nutty taste. They make excellent alternatives to standard Irish potatoes, and can be a nice change of pace in recipes that traditionally call for yams. Varieties include Golden Sweets, Hanna Golds and O’Henrys.

 

 

 

Golden Sweet Potatoes
Light brown skins surround cream-colored insides in this mild, nutty sweet potato. Golden Sweets are perfect in casseroles and side dishes, or simply baked and served as you would an Irish potato.

 

 

 

Oriental/Japanese or Murasaki Sweet Potatoes
Dark purple outside and dry and white inside, this sweet potato, known as either an Oriental or Japanese Sweet, have a full, nutty flavor. They are an exotic alternative to traditional sweet potatoes, and an eye-opening alternative to Irish potatoes.

 

 

 

 

 

Yams
Yams are moist and sweet and orange when you cut them open. Varieties include Covingtongs, Jewels, Bienvilles, and the most popular Beauregard.

 

 

Beauregard Yams
The Beauregard is bright orange inside, copper-colored outside, and moist and sweet to taste. They are excellent for baking, roasting or in casseroles. When consumers think of a yam, they think of the Beauregard.

 

 

Red or Ruby Yams
Extra-moist and flavorful, with orange insides and a red-copper to plum-colored skin. Red yam varieties include the Diane, Maryland Red and Garnet.

 

 

 

Sweet potatoes pack a nutritious punch!

Sweet potatoes are rich in beta-carotene and vitamins A, C and E – the antioxidants that can help prevent heart disease and cancer, bolster the immune system and even slow aging by promoting good vision and healthy skin. One medium sweet potato is an excellent source of beta-carotene, vitamin A, vitamin C, copper, folate (one of the B vitamins), and fiber.

Sweet potatoes are low in sodium, relatively low in calories, and are fat and cholesterol free. When eaten with the skin, they have more fiber than oatmeal. Sweet potatoes offer many essential nutrients including potassium,iron and Vitamin B-6. Potassium helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure. All this for about 130 calories per medium sweet potato.

 

Cooking Tips

  • Be Creative!
    The sweet potatoe and yam are a versatile food that can be used in most recipes calling for potatoes, pumpkin, squash and even bananas when use in breads, cakes and cookies.

 

  • To Steam: In a steamer, bring 1 ½ inches if water to a boil. Place whole, unpeeled sweet potatoes in steamer basket, cooking and steam for 40 to 50 minutes or until tender. To shorten  cooking time to 30 minutes, peel and cut into 1- inch cubes.

 

  • To Boil: Cook unpeeled sweet potatoes, covered, in small amount of boiling salted water 20 to 30 minutes or until desired doneness. For use in salads where covered or sliced, cook until just barely tender. Peel and cut into sticks and serve with your favorite dip, or grate and toss in a salad.. To prevent cut sweet potatoes from turning brown, immediately rinse pieces in cold water. Place cut sweet potatoes in ice water or in a plastic bag with ice and refrigerate until ready to serve. They will remain  crisp for up to four days.

 

  • To Saute: Peel sweet potatoes first then cut into ¼ to ½ – inch thick slices or 1 – inch cubes. Place pieces and 2  tablespoons butter or oil in a large skillet and cook, stirring frequently, over  medium-high heat until tender.

 

  • To Bake: Place in 350 F. oven and  bake 45 to 50 minutes or until tender.

 

  • To Fry: Boil for 10 minutes. Peel and  cut into lengthwise strips about ¼ – to ½ inch thick. Place in oil that has been  heated to 365 degrees F. Fry until brown and tender. Remove from oil and drain  on paper towels.

 

  • To Charcoal Broil: Wrap medium-size sweet potatoes individually in heavy-duty aluminum fill. Place on grill, about 5  inches from coals. Cook for about 45 minutes or until tender. To hasten, boil 10 minutes before wrapping in foil and bury in coals.

 

  • To Grill: Slice sweet potatoes lengthwise into ¼ – inch thick slices. Place on grill. Turn once. Remove when tender.

 

  • To Pan Roast: Boil for 10 minutes. Drain, peel and add to pan one hour before meat is done, basting 4 or 5 times.

 

  • Microwave: For best results, choose sweet potatoes that do not vary in width from center to ends. Pierce washed sweet potatoes. Cook on low, turning each potato 1/2 turn halfway through cooking time. From 5-8 minutes.

 

  • Baked Potato: Rub a little oil over clean and dry sweet potatoes for uniform size. Place on baking sheet and bake at 400 * F. 30 to 50 minutes, depending on size. Sweet potatoes that are greased before baking peel easily.

 

  • Boiled Sweet Potatoes: Drop clean sweet potatoes into enough boiling water to cover them, Cover the pan and return water to boiling as quickly as possible. Lower heat and cook until tender. Drain at once. Peel at once. Peel and season with butter and salt to taste. Use 1
    medium sweet potato per person. Boiled sweet potatoes can be used for pies, cookies, and casseroles, glazed, candied or frozen.

 

  • French Fried Sweet Potatoes: Boil sweet potatoes for 10 minutes. Peel, if desired, and cut into ½ -inch strips. Heat oil to 365 F., cook until golden. Drain and sprinkle with salt, brown sugar or ground nutmeg.

 

  • Sweet Potatoes on the Grill: Wrap medium-b size sweet potatoes individually in heavy duty aluminum foil. Lace on grill, about 5 inches from coals. Cook for approximately 45 minutes or until tender. To hasten, boil 10 minutes before wrapping in foil a burying in coals.

 

  • Skillet Sweet Potatoes: In a large deep skillet, heat 1-1/2 inch deep vegetable oil to 365 F. Add sweet potato strips to cover bottom of skillet. Fry 5 minutes or until brown and tender. Remove from hot oil and drain on paper towels. Sprinkle with salt or powdered
    sugar.

 

Cranberry Glazed Sweet Potatoes

Ingredients

8 medium Sweet Potatoes, cooked, peeled and sliced lengthwise

1-1/2 cups Whole Cranberry Sauce

4 tbsp. Orange Juice

2 tbsp. Lemon Juice

1 cup Light Corn Syrup

2 tbsp. Melted Butter

Preparation

Place sweet potatoes in a shallow baking pan. Mix cranberry sauce and juices and spoon over the sweet potatoes. Blend corn syrup and melted butter and pour over the mixture. Bake at350 degrees F. for 25 minutes, basting occasionally.

Jalapeno Sweet Potato Chowder

Ingredients

2 large sweet potatoes
2 tablespoons butter or vegetable oil
1 small
onion, 1/4-inch diced
1 quart or less chicken- or vegetable stock
2 cups
cooked chicken, cubed
1 1/2 cups whole kernel corn
2 teaspoons jalapenos,
minced (or more to taste)
1/2 cup heavy cream
1 teaspoon salt
chopped
scallions for garnish

Preparation

Bake sweet potatoes at 350 degrees F until softened. Scoop out flesh; discard skin. Purée sweet potatoes. In a soup pot, sauté onion in butter until softened. Add puréed sweet potato and desired amount of stock. Bring to boil, reducing liquid slightly. Add chicken, corn, jalapenos, heavy cream and salt. Simmer soup for 10 minutes. Serve with chopped scallions for garnish.

(1) Source: http://www.avthomasproduce.com/sweetpotato.html

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Diet and Cholesterol: Processed Food

November 3rd, 2011

 

Balancing cholesterol in the human body can be as simple as living the way our human ancestors lived. How did our ancestors live? Well, they certainly didn’t eat any processed /manufactured foods. They didn’t drink diet soda, they didn’t consume fried foods, and they didn’t have access to  ingredients like hydrogenated oils you might find in processed foods. They ate roots, nuts, and berries –occasionally they would have meat products. They would have lots of leaves, such as salad leaves or wild herbs. Also, our ancestors spent a lot of time outside, in natural sunlight, fresh air, and moved their bodies on a regular basis.

 

While you may understand that our ancestors had healthy cholesterol levels but also you’re thinking we don’t live in the caveman days. You don’t have a forest to forage through on a daily basis. You have a 9-5 job where you sit behind a desk and under fluorescent lights all day. You’ve got a vending machine down the hall that serves Snickers bars and Pepsi. So how to lower cholesterol in your modern situation?

 

You can still eat in a healthful way in modern society. In fact, today it is far easier for us to eat healthy than it was for our ancestors. As a modern consumer, you have access to fruits and vegetables, nuts and seeds, super-foods, spirulina and microalgae, broccoli sprouts and things that your ancestors never would have dreamed of.  So, one thing that you can do, no matter what your job, no matter what vending machines are down the hall, is to simply switch your food choice.  Even if you go out to eat, you can order salads instead of ordering the burger and fries.

You can also choose to avoid all hydrogenated oils by starting to read the labels on all the foods at the grocery store. Avoid any foods made with hydrogenated oils or partially hydrogenated oils. This ingredient directly causes high cholesterol. Foods made with hydrogenated oils lower your good cholesterol and raise your bad cholesterol. These foods directly promote both cardiovascular disease and neurological disorders. Hydrogenated oils have been called “brain poisons”; these foods are deadly, and this is a deadly ingredient that will kill you if you continue to eat it. (1)

Trans fatty acids, more commonly called trans fats, are made by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil. It also converts the oil into a solid, which makes transportation easier. Partially hydrogenated oils can also withstand repeated heating without breaking down, making them ideal for frying fast foods. So, it’s no wonder that partially hydrogenated oils have been a mainstay in restaurants and the food industry. (2) Most of the trans fats in the American diet come from commercially prepared baked goods, margarines, snack foods, and processed foods, along with French fries and other fried foods prepared in restaurants and fast food franchises.

Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also fire inflammation, (3) an over activity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions. Even small amounts of trans fat in the diet can have harmful health effects. For every extra 2 percent of calories from trans-fat daily—about the amount in a medium order of fast-food French fries—the risk of coronary heart disease increases by 23 percent. Eliminating trans fats from the U.S. food supply could prevent between 6 and 19 percent of heart attacks and related deaths, or more than 200,000 each year. (4)

There is a difference between extremely bad trans fats and good-for-you unsaturated fats. Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds. These fats are liquids at room temperature. There are two types of unsaturated fats:

 

· Monounsaturated fats are found in high concentrations in canola, peanut, and olive oils; avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.
· Polyunsaturated fats are found in high concentrations in sunflower, corn, and flaxseed oils, and also in foods such as walnuts, flax seeds, and fish. Omega-3 fats, which are fast becoming the darling of the supplement industry, are an important type of polyunsaturated fat. The body can’t make these, so they must come from food. An excellent way to get omega-3 fats is by eating fish two or three times a week. Good plant sources of omega-3 fats include chia seeds (sold as Salvia), flax seeds, walnuts, and oils such as flaxseed, and canola.

 

Most people don’t get enough of these healthful unsaturated fats each day. No strict guidelines have been published regarding their intake. It’s up to you, the modern human, to be aware of what you’re taking into your body. Regular exercise and making food choices that don’t include trans-fats or processed foods are an excellent start to improving your cholesterol health and overall health.

 

 

 

References
(1) Adams, Mike, Ed.  “How to reduce high cholesterol by eating like your ancestors and avoiding hydrogenated oils”. Natural News. http://www.naturalnews.com/001957.html#ixzz1cIKR6ocH
(2)  “The Nutrition Source: Fats and Cholesterol: Out with the Bad, In with the Good”.  Harvard School of Public Health. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.html#cholesterol
(3) Mozaffarian D, Pischon T, Hankinson SE, et al. Dietary intake of trans fatty acids and systemic inflammation in women. Am J Clin Nutr. 2004; 79:606-12.
(4) Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006; 354:1601-13.

 

 

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Healthy Treats for Trick or Treaters

October 23rd, 2011

Halloween is right around the corner and it can be tough deciding which treats to give out to all those trick-or-treaters. Candy full of processed sugars and fats is a tough sell to those of us who lead healthy, active lifestyles.   Here are some great alternatives to traditional candy to pass out this Halloween that are sure to please:  

 

Glow sticks Glow sticks are a source of fun for kids and adults alike – and perfect for Halloween evening so the boys and ghouls can light their way!  And best of all there are many different styles to choose from.  There are glow sticks, glow bracelets and even glow necklaces that can provide children with fun options.  And they are most likely going to be added to whatever the kids’ costumes which adds a little fun and can be used for safety as well.       

 

Stickers / Temporary Tatoos What kid doesn’t love stickers? And today there are so many to choose from that you could offer a number of different options.  You could have Halloween themed stickers, cartoons, sports or any other theme that kids can love.  You could also offer temporary tattoos, always a hit with kids!  Sheets of stickers are available at the dollar tree and other discount stores.

 

 

 

 

Sugar Free Chewing Gum If you really like the candy tradition at Halloween but do not want to give dentists in the area a lot of work, you can always offer children sugar free chewing gum.  Just make sure the gum is approved by the American Dental Association. There are many different flavors available and you can buy sugar free chewing gum in bulk at places like Costco or Target.    

 

 

 

Bubbles You can find Halloween-themed mini-bubbles at party supply stores or even dollar stores! Who doesn’t have fun blowing bubbles?

 

 

 

 

Play-Doh This Halloween why not give out mini-packs of Play-doh? Kids love to play with it and mold it into ghost, goblins and all sorts of creatures. Just be aware when giving it out to smaller children; Play-doh may look delicious but it’s not a treat to be eaten!      

 

 

 

 

Super Bouncy Balls These fun balls come in a variety of colors, textures, and themes. Not only do these balls bounce sky-high but they’ll be sure to send your trick-or-treaters soaring with fun! These can be found in bulk at any party supply store.

 

 

 

Crayons What kid doesn’t love to draw up some devilish fun?! You can find small boxes of crayons (3 to a pack) at party supply stores or other major retailers.

 

 

 

 

 

 

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Holidays and Heart Health

October 5th, 2011

Autumn is in full swing and the winter holidays are just around the corner. Halloween, Thanksgiving and the Winter Holiday season all provide numerous opportunities to get stressed out and to gorge yourself on sugary, high-fat foods. The combination of poor eating and extra stress can lead to big problems for your heart in the form of high blood pressure, strokes, high cholesterol and heart disease.

“Blood pressure” is the force of blood pushing against the walls of the arteries as the heart pumps blood. If this pressure rises and stays high over time, it can damage the body in many ways. High blood pressure (HBP), a condition leading to heart disease, heart failure and stroke, affects 1 in 3 Americans and often symptoms are noticeably absent. Regular doctor visits as well as a healthy active lifestyle can help moderate HBP.(1)

Strokes occur when blood is prevented from reaching part of the brain. When the brain doesn’t receive blood and oxygen (even for a few seconds), permanent damage occurs to the brain. The  two main types of stroke are ischemic (occurs when a blood vessel that supplies blood to the brain is blocked by a blood clot) and hemorrhagic (occurs when a blood vessel in part of the brain becomes weak and bursts open, causing blood to leak into the brain). (2)

High cholesterol goes hand in hand with heart disease. Due to factors such as poor diet as well as genetic predispositions, the overabundance of cholesterol causes a thick deposit called plaque to build in the arteries thus preventing blood to flow to and from the heart. Over time, this buildup causes atherosclerosis (hardening of the arteries) which can lead to heart disease. Heart chest pain (called angina) results when not enough oxygen-rich blood reaches the heart. Should the blood be cut off completely by a plaque blockage results in a heart attack. There are several types of cholesterol, and not all of it is bad. Cholesterol moves through blood attached to a protein (a lipoprotein) which is categorized in different ways depending on the relation of protein to fat:

  • Low density lipoproteins (LDL): LDL, also called “bad” cholesterol, can cause buildup of plaque on the walls of arteries. The more LDL there is in the blood, the greater the risk of heart disease.
  • High density lipoproteins (HDL): HDL, also called “good” cholesterol, helps the body get rid of bad cholesterol in the blood. The higher the level of HDL cholesterol, the better. If your levels of HDL are low, your risk of heart disease increases.
  • Very low density lipoproteins (VLDL): VLDL is similar to LDL cholesterol in that it contains mostly fat and not much protein.
  • Triglycerides: Triglycerides are another type of fat that is carried in the blood by very low density lipoproteins. Excess calories, alcohol, or sugar in the body are converted into triglycerides and stored in fat cells throughout the body.(3)

 

Could you be at risk for any of these heart related conditions? Factors such as stress, diabetes, high cholesterol, aging, race, poor eating habits, overweight / obesity, heavy alcohol consumption, drug use, genetics and even gender can lead to heart conditions.

The good news is that there are foods you can eat to prevent these conditions! Healthy eating and regular exercise both help to reduce stress and give your heart the building blocks necessary to keep heart disease, stroke, and high cholesterol at bay (and they’re probably already hiding in your kitchen!)

Olive oil
The American Heart Association and the American Dietetic Association recommend getting most of your fat from monounsaturated sources. Olive oil is a prime candidate. Keep in mind not to use it for cooking at high temperatures as it can become toxic. (For high heat use a little butter or coconut oil instead!)

Peanut butter
Just 2 tablespoons of this nut butter and you can get 1/3 of your daily intake of vitamin E. Vitamin E is a fat-soluble vitamin (other antioxidant vitamins are water soluble), it is found more abundantly in fattier foods like vegetable oils and nuts. If peanuts aren’t your thing, try almond or cashew butter!

Pecans
These delicious nuts are full of magnesium, another heart-friendly nutrient. 1 oz of pecans in a spinach salad can give you 1/3 of your recommended daily allowance.

Wine
Research is finding that drinking a glass of alcohol a day may help in the battle against heart disease. Health experts are quick to note that alcohol in moderate amounts is helpful. They define moderate as one glass a day for women and two glasses of alcohol a day for men. What’s in one drink? Twelve ounces of beer, five ounces of wine, or 1.5 ounces of whiskey.

Broccoli
Calcium is another heart-healthy nutrient, and milk isn’t the only calcium-rich food. In fact, there are lots of nondairy foods that are rich in calcium, such as kale, salmon, figs, pinto beans, and okra. One cup of broccoli can supply you with 90 mg of calcium.

Chicken
3oz  of chicken will give you 1/3 of your daily requirement for vitamin B6, a necessary nutrient for maintaining heart health.

Salmon
3 oz of salmon meets your daily requirement for vitamin B12 which helps keep your heart healthy, as well as being a good source of omega-3 fatty acids, which have been proven to lower triglycerides and reduce blood clots that could potentially block arteries in the heart.

Spinach
Make yourself a salad using spinach instead of the usual iceberg lettuce and get a good start on meeting your folic acid needs (1/2 cup has 130 mcg of folic acid).

Strawberries
Oranges aren’t the only fruit loaded with vitamin C. You can fill up on 45 milligrams of the heart healthy vitamin with 1/2 cup of summer’s sweet berry. Vitamin C is an antioxidant vital to maintaining a happy heart. Strawberries are also a good source of fiber and potassium, both important to heart health.

Sweet potatoes
With double your daily requirements for vitamin A, a heart-protecting nutrient, sweet potatoes are a smart choice for fending off heart disease.

Garlic
Chock full of antioxidants, garlic seems to be able to lessen plaque buildup, reduce the incidence of chest pain, and keep the heart generally healthy. It is also a mild anticoagulant, helping to thin the blood. (4)

Turmeric
Turmeric’s cholesterol-lowering effects are the result of an active component of the spice known as curcumin. Emerging research confirms that there is a messaging molecule that communicates with genes in liver cells, directing them to increase the production of mRNA (messenger proteins) that direct the creation of receptors for LDL (bad) cholesterol. With more LDL-receptors, liver cells are able to clear more LDL-cholesterol from the body.

Turmeric is also a good source of vitamin B6 (which is associated with a reducing the risk of heart disease ). B6 is necessary to keep homocysteine (a product of the cellular process called methylation that damages blood vessel walls) levels from getting too high.. High homocysteine levels are  a risk factor for blood vessel damage, plaque build-up and heart disease.

In research published in the Indian Journal of Physiology and Pharmacology, when 10 healthy volunteers consumed 500 mg of curcumin per day for 7 days, not only did their blood levels of oxidized cholesterol drop by 33%, but their total cholesterol dropped 11.63% , and their HDL (good cholesterol) increased by 29%! (Soni KB, Kuttan R). (5)

(1) “What is High Blood Pressure?”. National Heart Lund and Blood Institute. http://www.nhlbi.nih.gov/health/health-topics/topics/hbp/. 1 April 2011.
(2) David Zieve, MD, MHA,Editor. “Stroke”. A.D.A.M. Medical Encyclopedia. http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001740/ 24 June 2011.
(3) Laura J. Martin, MD, Ed. “The Basics of Cholesterol”. http://www.webmd.com/cholesterol-management/guide/cholesterol-basics. 26 March 2010.
(4)”18 Home Remedies for Heart Disease” 22 January 2007. HowStuffWorks.com. http://tlc.howstuffworks.com/family/home-remedies-for-heart-disease.htm. 28 September 2011.
(5) “Turmeric”. World’s Healthiest Foods: The George Mateljan Foundation. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78

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September is the New January

September 2nd, 2011

September is here once again and marks the beginning of a busy Fall and Winter season. The kids are going back to school, summer vacations have come and gone, our workloads at work have increased, and of course it brings the advent of a busy holiday season from Halloween to New Years’ Eve. Chances are that after that long summer vacation, you’ve been slacking on your fitness routine and healthy diet regimen. The good news is you don’t have to wait until New Years’ Day to make a resolution to get back on track. September is the perfect opportunity to begin anew and get yourself in shape so you’ll be looking great in that Halloween costume and in those Christmas party duds!

As schedules get busier, the first thing to go is your workout. “I have too much to do before the holidays so I don’t have time to work out!” is just one of many excuses the trainers here at Perfect Fit USA start to hear around this time of year. By making a conscious decision to keep up with your workout and healthy eating habits at the beginning of this busy season, you’ll be giving yourself more energy and stamina to accomplish all of those tasks!  Instead of reaching for that quick-fix “energy” boosts, regular exercise helps to boost your energy levels much more effectively! “A lot of times when people are fatigued, the last thing they want to do is exercise …. But if you’re physically inactive and fatigued, being just a bit more active will help,” says Dr. Patrick O’Connor, co-director of the University of Georgia exercise psychology laboratory, in Athens, Ga.

“We live in a society where people are always looking for the next sports drink, energy bar, or cup of coffee that will give them the extra edge to get through the day,” says researcher Tim Puetz, PhD, also of UGA. “But it may be that lacing up your tennis shoes and getting out and doing some physical activity every morning can provide that spark of energy that people are looking for.”[1]

The American College of Sports Medicine suggests that adults should get in about 30 minutes a day, at least 5 times a week of moderate-intensity exercise in addition to at least 2 days of strength training exercises. Just deciding to take a walk after dinner or a bike ride before breakfast can not only help to ward off cardiovascular diseases, but aid in the prevention of cancer, depression, osteoporosis, and dementia. This all points to the fact that regular exercise helps to improve your brain function!

As you exercise, your heart pumps faster and your breathing increases so more oxygen can get to your bodies’ cells. Blood and oxygen start flowing to your brain and this process intensifies the growth of new cells in your brain!  The aging process slows down the creation of new cells to replace the old ones resulting in such things as a loss of muscle mass and/or the slowing of brain functions.

Regular exercise accelerates the production of new cells and can effectively reduce the slowing of your brain functions. What’s better is that if you’ve generated more brain cells than you actually need to replace your old, damaged ones, then those new cells are able to branch out and improve your cognitive functioning![2]

So get yourself ready for the busy months ahead by recommitting or continuing to make time for your regular exercise routine.  And remember, out Certified Personal Trainers here at Perfect Fit USA are always here to help you on your fitness journey through unique work-outs and eating plans designed just for you!

 


[1] Warner, Jennifer. “Exercise Fights Fatigue, Boosts Energy”.  WebMD Health News. http://www.webmd.com/diet/news/20061103/exercise-fights-fatigue-boosts-energy.  Nov 3 2006.

[2] Williams, Laura, MS Ed.. “How Exercise Improves Brain Function”. LovetoKnowExercise. http://exercise.lovetoknow.com/How_Exercise_Improves_Brain_Function

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Youth Sports Training

August 3rd, 2011

 

 

This month at Perfect Fit USA we wanted to talk to our readers about the benefits of personal training for young athletes. School is starting soon and so are practices for middle school and high school athletes alike. We talked with two of our resident trainers about youth sports and the importance of training our youth clients.

 

 

 

 

 

Personal Training, For Kids?

by Rhett Andersen ACE CPT

Two main issues have started a big increase in the demand for training young children. The first issue is a significant increase in childhood obesity. Obesity in children is now considered an epidemic in the United States, therefore, there is a growing focus on increasing physical activity. Despite this issue, physical education classes are being dropped in schools across the country due to budget cuts. Some schools are even cutting sports from the budget in an effort to decrease spending. Youth training programs are one significant way parents can keep their kids active and healthy. The second issue increasing demand for youth training is the younger ages at which kids are beginning to play organized sports. Competition is more intense and people are looking for ways to give their kids a competitive edge. With the additional skills and conditioning their child may make a team, get more playing time, or even earn an athletic scholarship over someone who did not participate in a training program.

 

Training Youth Clients

by Sean Salazar CPT

I have always enjoyed training youth clients. I have two children myself and nothing feels better than knowing that you made an impact on a young life. There are two things that I focus on when training a young client. The first is that they achieve their results in a safe manner and second, that they have fun while doing it. Whether it is getting in shape for a sport or getting fit, I have the education and experience to ensure success. I do this through teaching effective resistance training techniques and nutrition. To be sure that these clients have fun I add games and activities that focus on activating all major muscle groups including core muscles. These activities also improve speed, agility and quickness. I feel that my young clients have as much fun exercising, as I do training them with my programs.

 

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