Health and Fitness Tips

Going Nuts! (November 2008)

mixed nuts

Going Nuts!

Nuts are one of my favorite snacks because they are delicious and good for you. Many people are scared of nuts because they are high in calories and fat but when eaten properly, they are beneficial to our health.

Health Benefits of Nuts:

· Nuts are good for our heart. Researchers found that people who eat nuts regularly have lower risk of heart disease. (1996 Iowa Women’s Health Study, 1998 Harvard School of Public Health) In 1992, researchers working on the Adventist Health Study at Loma Linda University in California reported that those eating nuts daily had up to 60% fewer heart attacks than those who ate nuts less than once per month.

· Nuts contain lots of good fat. Nuts contain low levels of saturated fats and high levels of unsaturated fats, like mono and polyunsaturated fats. These oils are known to lower blood cholesterol levels. Several studies found that eating 50 to 100g of nuts daily can reduce cholesterol levels from 2 percent to 20 percent.

· Nuts are rich in antioxidants, mineral and nutrients, such as vitamin E, selenium, folic acid, copper, magnesium, manganese, plant sterols and the amino acid arginine, which all play a role in preventing heart disease.

· Nuts are a good source of protein. One ounce or approximately ¼ cup of nuts has 7 grams of protein.

· Nuts are rich in fiber. One ounce or approximately ¼ cup of nuts has 4 grams of fiber.

· Walnuts contain more Omega-3 fat than any other nut. Omega-3 fats may help the body reduce inflammation that can lead to heart disease and cancer as well as lower bad LDL cholesterol and protect against irregular heart rhythms.

FAQ’s

· What’s the appropriate portion of nuts? Studies suggest that 1-2oz (¼ - ½ cup) of nuts should be consumed daily to gain the maximum heart benefits seen. It is unknown whether larger amounts have further benefit.

· Does too much nuts put weight on? Supposedly, nuts do not seem to cause weight walnuts gain. According to the Harvard Nurses Study, the frequent nut consumers were actually a little thinner on average than those who almost never consumed nuts.

· Roasted vs. raw nuts? When roasting nuts, their natural oils may become slightly damaged so raw nuts are preferable. However, raw nuts are a little harder to digest. If your digestion is poor, roasted nuts are a better choice and pureed nuts (nut butters) would be the optimal choice.

· How can you stop pure nut butters from separating? Oil separation is completely normal, but it can be annoying. Just remove the cap of the jar and heat the jar in the microwave oven for about one minute. Put the jar on a paper towels in case a little oil spills out, then stir the contents until all the oil is blended into the nut butter. Replace the cap and refrigerate the jar. The oil will not separate out again.

apple crisp Recipe:

Nutty Apple Crisp

Ingredients:

2/3 cup rolled oats

½ cup chopped pecans or walnuts

1/3 cup all-purpose flour (can substitute rice or buckwheat flour)

¼ cup dark brown sugar

Pinch of fine salt

5-6 Tablespoons cold unsalted butter, cut into bits

4 medium baking apples, such as Braeburn, Rome, or Golden Delicious

Preheat oven to 375.

Whisk oats, nut, flour, sugar and salt in a medium bowl. Rub in butter with your fingertips until it is even pea sized pieces. Peel, core, and coarsely chop apples and transfer to large baking dish. Scatter the topping evenly over fruit.

Cook until the fruit bubbles around the sides and the top is golden, about 30 minutes. Let cool about 15 minutes before serving. Yield: 6 servings.

photo by pales_princess< on allrecipes.com

The Truth About Trans Fats (October 2008)

fats

With the banning of Trans Fats from New York restaurants and the requirement for it to be listed on Nutrition Facts Labels, it looks like trans fats are the new cigarettes. With all this recent controversy over these harmful facts, it's time to clarify why trans fats are dangerous and explain how they are affecting our lives.

What is Trans Fat?
Trans fat (aka trans fatty acids, hydrogenated oil and partially hydrogenated oil) is a type of processed, unsaturated fat that has been chemically altered in order to make it more solid and give it a longer shelf life. Food manufacturers add hydrogen to vegetable oil which makes it a partially hydrogenated oil, which is essentially a trans fat.

What are possible Health Risks from consuming too much Trans Fat?
More than any other fat, trans fats are the biggest contributor to Heart Disease. They have been shown to significantly increase LDL cholesterol (the bad cholesterol) and seriously lower HDL cholesterol (the good cholesterol). All in all, this means that consumption of trans fat clogs your arteries and contributes to heart disease and heart attacks, as well as other major health conditions, such as Type II Diabetes.

What foods contain Trans Fats?
Trans fats or partially hydrogenated oils are commonly found in processed foods, like doughnuts, crackers, cookies, fried foods, salad dressings, pretzels, tortillas, pizza, and the list goes on. Most experts recommend that we do not eat any trans fat, 0-2 grams/day. With that in mind, check out the scary statistics at your local fast food joint.

KFC Chicken Pot Pie 14 grams of Trans Fat

McDonald's large fries 8 grams of Trans Fat

McDonald's apple pie 4.5 grams of Trans Fat

Tips from the Nutritionist

Read the ingredients for EVERYTHING. If the word "hydrogenated" or "partially hydrogenated" or "shortening" is listed, do not buy it! Many people just look at the Nutrition Facts. In order to be foolproof, it is essential to read the ingredients.
When eating out, it is impossible to know whether foods contain trans fat unless you ask questions. If you order salad dressing or anything that is baked or fried, make sure to ask if they use partially hydrogenated vegetable oil. Overall, assume that most unlabeled baked and fried goods contain partially hydrogenated oils or trans fats.
It is important to monitor your saturated fat intake as well. Foods that contain saturated fat are animal products, butter, and dairy products.
Polyunsaturated oils can also become damaged when heated at high temperatures. Therefore, stay away from any heated or fried foods that contains polyunsaturated oil, such as vegetable, soybean, safflower, cottonseed, and corn oil.
The healthiest fat is monounsaturated oil, which is usually found in olive, peanut, grapeseed, and canola oil.

Power Foods (September 2008)

Power Foods

Not all foods are made alike. Processed foods and foods high in corn syrup often contain empty calories. Next time you're hungry, grab one of these tasty treats to satisfy your taste buds and nutritional needs.

1. Avocado

We as Californians are lucky to have avocados growing right in our back yards. The fruit packs lots of brain-saving unsaturated fat per serving. It also provides vitamin C, vitamin B6, vitamin E, vitamin K and folate. Avocados have more fiber than any other fruit and more potassium than bananas. A typical serving is half of an avocado. Try it as a spread instead of mayonnaise on your sandwiches.

2. Almonds

Almonds are rich in fiber, magnesium, protein, unsaturated fats, and vitamin E. Make sure to eat them with the skin on: it's packed with nutrients. Bring a handful of Organic California Raw Almonds (about an ounce) with you as a post-gym snack or eat them between meals. Studies have shown that people who snack on nuts are less likely to be hungry.

3. Bell peppers

Carotenoids in bell peppers help boost immunity and prevent cancer and heart disease. Orange peppers protect people from cataracts and macular degeneration. One small red, yellow, or orange pepper contains three times the daily requirement of vitamin C. Bell Peppers are also a good source of vitamin A and vitamin B6. Chop up half of a pepper and add it to your favorite salad.

4. Salmon

This fish is loaded with nutrients. Salmon is an excellent source of phosphorus, riboflavin, niacin, selenium, vitamin B6 and vitamin B12. Copper, potassium, and thiamin also abound in salmon. Additionally, salmon's monounsaturated fats and omega-3 fats may help reduce abdominal fat. Avoid using butter or oil in frying the fish. Instead, bake or grill a three-ounce piece. (click on the image to include more salmon into your diet today!)

5. Blueberries

Blueberries are rich in antioxidants. In fact, the tiny fruit packs more antioxidants than 40 other fruits and vegetables tested by the USDA. Look for the darkest blueberries you can find because the darker the berry, the healthier the fruit. Eat the sweet snack on its own or sprinkle a half cup on top of your cereal.

Hold on To Your Hard Earned Summer Body (August 2008)

Hold on To Your Hard Earned Summer Body great abs

It's August, and you've finally trimmed down enough to feel comfortable spending Santa Barbara's hottest month at the beach in your new swimsuit. But with more fun in the sun comes more BBQs, cold treats, vacations, parties, and all-around tasty temptations. In order to hold on to those precious abs you've worked all summer for, try using these "Superfoods" as low-calorie substitutions.

1. Instead of going for a bag of potato chips or a slice of cake, try two cups of fresh, delicious strawberries at 99 calories, or two cups of pears or apple slices for only 130 calories. Fruit fills you without piling on the calories.

2. As nice as a cool cola can be to wash down those baby back ribs, your abs will thank you if you practice subbing the pop for water, flavored unsweetened mineral water, or a tall glass of iced green tea. Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat.

3. Who doesn't like a good macaroni or potato salad at a summer picnic? But with all the mayo and carbs that those favorites hold, you'd be much better off going with the beans. They'll help you feel full longer for a minimum of calories. One-half cup of pinto beans or kidney beans has around 8 grams of fiber and 7 grams of protein, all for about 110 calories.

4. Dessert is the tricky one. Ice cream, blended drinks, and smoothie shakes can be the real gut-busters. As hard as it may be, try viewing dessert as a yummy, 6-ounce serving of non-fat yogurt topped with some summery mango, pineapple, or strawberries.

5. Substituting a light diet shake for a meal has proven to help weight loss. Women who had lost weight on a reduced-calorie plan that included meal-replacement beverages maintained their losses after a year by drinking at least one diet shake a day in place of a meal, according to a study done by Clinical Research laboratories. If you know you'll be having a good meal at a party or BBQ later in the day, try saving those excess calories for then by enjoying a low-sugar diet shake for lunch.

This tip cites WebMD.com

Keeping Sun-Smart About Your Skin (July 2008)

Keeping Sun-Smart About Your Skin sunscreen girl

It's just heating up in Santa Barbara and you're rushing to get in those last tanning visits or two-hour sun-baking naps before the crowds hit the beach. But the reality is that one million Americans are diagnosed with skin cancer each year, and one person dies from the skin cancer malignant melanoma about once every hour. Did you know that five or more sunburns double your risk of developing skin cancer? Here are eight tips to keep your skin healthy while acquiring that summer glow.

1. Choose a sunscreen with SPF 15 or higher to limit the UVB rays that cause most skin cancers
2. Choose a broadband spectrum sunscreen (parcel 1789, zinc oxide, or titanium dioxide) and watch the expiration date to limit UVA rays which age and wrinkle and cause some skin cancers
2. Apply a full ounce of sunscreen, aka - a shot glass full
3. Use sun screen everyday even if your not planning on being exposed
4. Reapply after swimming or every two hours, but make sure you are dry
5. Wear a hat and protective clothing
6. Wear wraparound UV sunglasses - neutral gray or amber brown, 100% UV Protection
7. Don't use tanning pills or tanning accelerators
8. DO use self tanning creams and liquids. It can look natural if done properly. Exfoliate first to remove dead skin. Then test a small area. Try applying the tanner an hour or more before bed. Start slowly and lightly and then build up to your ideal tan to avoid streaks, spots and unwanted color.

This tip cites WebMD.com

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