Posts tagged health benefits
Today, I came across this article on That’sFit.com about how some simple changes to what you are eating can affect your complexion, for the better! Here are the tips they offered:
Nutrition to Protect Your Skin
Certain dietary habits can improve the appearance of your skin. Reducing saturated fat found in meats and dairy products, increasing essential fatty acids through regular consumption of fish, nuts, avocados, and olive oil, as well as topping up your intake of red or orange vegetables and fruits rich in antioxidants (called flavonoids) may reduce skin cancer risk and improve the look of your skin. Aim to have a cup of berries once per day.
Research has also found a link between skin aging and excess sugar and simple carbohydrates. These foods cause an elevation of blood sugar and insulin levels that cause inflammation and contribute to wrinkles and aging. Stable insulin levels can be maintained by eating a balance of healthy fats, lean protein and low glycemic carbohydrates (oats, beans, sweet potato, green vegetables, or rye) with each meal and snack. A perfect lunch and dinner plate should have one-third salad with olive oil dressing; one-third grilled, steamed, baked or stir-fried vegetables; and one-third lean protein (or a serving about the size and width of your palm).
Supplements for Healthy Skin
There are nutrient supplements that you can take to help keep your skin looking healthy and which also reduce the risk of skin cancer:
Vitamin C: Vitamin C is a potent antioxidant and a component of collagen. Essential for tissue repair, healing and a healthy immune response, a typical dose is 500 – 3000 mg per day.
Zinc: Like Vitamin C, zinc is an antioxidant, essential for tissue repair and healing and is a component of collagen. Aim for 15–50 mg per day, but definitely not more than 100mg.
Vitamin E: Vitamin E, another antioxidant, has been found to be effective in reducing the risk of skin cancers. A mixed vitamin E, one that contains all eight types of tocopherols, rather than just d-alpha-tocopherol, is the most beneficial. Avoid all synthetic sources of Vitamin E as they can do more harm than good.
Vitamin A: Another powerful antioxidant that has been proven effective in reducing the risk of skin cancer. A typical dose is 10,000IU per day. If you are pregnant, do not take supplements containing vitamin A beyond the amount found in your prenatal vitamin.
Omega 3s: Omega 3s are naturally anti-inflammatory and are highly moisturizing to the skin, let alone beneficial for the heart, brain and eyes too! The perfect amount is about 2 to 4 grams per day.
Selenium: Selenium is yet another antioxidant that has great promise in reducing the incidence of skin and other types of cancer.
Don’t forget to drink water!
Last but certainly not least, the most important component in your summer skin arsenal is reverse osmosis water — and lots of it. We can get dehydrated very quickly in the sun, which can cause us to look older, fast. Drink at least two liters of water per day, and even more if you are exercising. I tell my patients to drink two cups before every meal. Not only does it help with hydration — but it’s proven to aid weight loss as well.
To read the full article, check it out here: http://www.thatsfit.com/2011/07/19/eat-your-way-to-healthy-skin/
To Your Health!
The FITzee Team
Omega-3 fatty acids are an essential fatty acid to include in your diet because the body can’t make it on its own. It needs to be consumed to get in your body and give you the benefits such as reducing the risk for certain diseases, including heart disease and stroke, boosting the immune system, and provides many other health benefits. Here are some great natural and vegan sources of this essential fatty acid found on Fit Sugar:
- Flaxseed products: One tablespoon of whole flaxseeds has 2.3 grams, one tablespoon of ground flaxmeal has 1.6 grams, and one tablespoon of organic flaxseed oil has a whopping eight grams of omega-3s.
- One tablespoon of chia seeds sprinkled on your cereal or salad provides 2.5 grams of this healthy fat.
- Hemp products: Two tablespoons of creamy hemp seed butter offers 2.5 grams of omega-3s, and one cup of creamy Hempmilk contains 0.9 grams.
- Cooking oils: One tablespoon of canola oil offers 0.8 grams of omega-3s, while the same amount of olive oil may not have much, 0.1 grams, but if you cook with it often, the omega-3s will add up.
- Top your salad or oatmeal with 1/4 cup of walnuts and you’ll obtain 0.6 grams of omega-3s.
- Snack on one cup of edamame (soybeans) and you’re 0.6 grams closer to reaching your RDI.
- The one cup of kidney beans in your bowl of soup or rice and beans gives you 0.3 grams of omega-3s.
- Two cups of Silk DHA Omega-3 & Calcium soymilk in your morning cup of cereal offers 0.06 grams of omega-3s (from flax oil).
To Your Health!
The FITzee Team
Makes: 4 servings
Time: 30 minutes
Just by adding a little extra liquid, you can turn virtually any stir-fry into an excellent sauce for tossing with noodles, rice, or other grains. Asparagus is particularly nice here because it browns beautifully, but you can use green beans or sliced broccoli as alternatives. (I peel thick asparagus, which isn’t strictly necessary, but it only takes a minute and makes it much less fibrous. Or skip the whole thing and use broccoli florets.) For a spicier sauce, add a couple dried red chiles to the skillet along with the garlic and ginger.
1 1⁄2 pounds asparagus, peeled if thick, cut into 2-inch lengths
2 tablespoons vegetable oil
1⁄2 cup chopped scallions
1 tablespoon minced ginger
1 tablespoon minced garlic
8 ounces any rice, buckwheat (soba), or wheat noodles, preferably whole grain
2 cups shelled edamame, fresh or frozen (thaw them while you assemble the dish)
1⁄4 cup soy sauce
1⁄4 cup mirin, or 2 tablespoons honey mixed with 2 tablespoons water
1. If the asparagus is thick, parboil it, then shock it in a bowl of ice water and drain. If the spears are thin, don’t bother.
2. Bring a large pot of water to a boil and salt it. Put a large skillet over high heat for 3 to 4 minutes. Add the oil, wait a few seconds, and add the asparagus and scallions. Cook, stirring, for a minute, then stir in the ginger and garlic. Cook until the asparagus is dry, hot, and beginning to brown and get tender, 5 to 10 minutes; remove the pan from the heat.
3. Cook the noodles in the boiling water until tender but not mushy. Check them frequently: The time will vary from a minute or 2 for thin rice noodles, to 5 minutes for soba, or up to 12 minutes for wide brown rice noodles. Drain the noodles, reserving some of the cooking liquid.
4. Turn the heat under the asparagus to medium. Add the noodles, edamame, soy sauce, mirin, and about 1⁄2 cup of the reserved water to the skillet; continue to cook, stirring, until the asparagus and edamame are heated through, about 5 minutes. Taste and adjust the seasoning. Divide the noodles among 4 bowls, spooning any extra broth in the pan over all. Serve hot.
Teriyaki Noodles with Asparagus and Chicken. Omit the edamame. Before adding the asparagus and scallions to the skillet in Step 2, add 8 ounces sliced boneless, skinless chicken breast or thigh meat. Stir once, then let the chicken sit for 1 minute to brown. Cook, stirring occasionally, until the chicken is no longer pink, 3 to 5 minutes. Add the asparagus and scallions to the skillet and proceed with the recipe.
To Your Health!
The FITzee Team
With the summer sun beating down on you during your outdoor workouts, its important to stay hydrated! Here are 5 Tips for Staying Hydrated in the Heat from fit bottomed girls:
“Good gosh, it’s sweltering outside. We all know that when the temps reach a fever-pitch during the dog days of summer, it’s better to move the workout indoors, but what if you have to be outside, even for just a little bit? How do you stay hydrated during your workout? Follow these summer hydration tips from Life Fitness to avoid suffering from dehydration during your next workout.
5 Summer Hydration Tips for Workouts
1. Know the signs. How can you tell if your body is well-hydrated? If your urine is pale, and you require a restroom break at least six times a day, you are probably doing a good job.
2. Get a head start on hydration. If you are an early morning exerciser, keep in mind that your body is already in a somewhat dehydrated state when you wake up. Be sure to drink at least 8 ounces of water before you begin your workout.
3. Stay hydrated with water during moderate exercise. For a moderate hour-long workout, you should consume 4 to 6 ounces of water for every 15 minutes of exercise. If your taste buds need a change of pace every so often, seek out a low-calorie sports drink or sugar-free flavored water option—or add a slice or two of lemon or lime to your water bottle.
4. Consider drinking a sports drink. If you exercise for longer than 60 minutes at a high intensity, or you work out in extreme conditions, consider using a sports drink during and after your workout to replenish your body with the fluid, nutrients and electrolytes it requires. There is a true science behind fluid replacement during exercise, and sports drinks are formulated to meet the needs of athletes.
5. Beware of energy drinks. Popular energy drinks are very different from sports drinks. They are full of caffeine and sugar, and can be dehydrating instead of thirst-quenching.”
To Your Health!
The FITzee Team
We just had one of FITzee’s Expert Nutritionists, Heidi Hanna at FITzee Foods for her official book signing, SHARP:Simple Strategies to BOOST your BRAINPOWER, last weekend and wanted to share a great article- Resting is Working!!! Enjoy!
People often think that stress hinders their ability to be healthy and happy, but stress is not always a bad thing. In fact, stress is a critical part of life as it stimulates the growth process. If you were to think back on some of the best opportunities in your life so far, most likely there was a significant amount of stress involved. However, when stress gets out of balance, it can lead to a serious energy breakdown.
According to Dr. Herbert Benson of the Mind/Body Institute at Harvard, approximately 70% of all doctor visits are stress related. Stress hormones in the body are so toxic, that if you were to place cortisol with a brain cell in a petri dish, the cell would die on contact. And yet many of us are flooded with these toxic hormones on a regular basis. So, what’s the solution?
Rather than managing the stress, which is often out of control, establishing a recovery routine that helps you balance out your stress levels during the day can help to keep your energy levels up while allowing the impact of the stress on your system to be one that stimulates growth instead of breakdown.
A relaxation and recovery plan should be…
- Scheduled – people often think they’ll get to relaxing when they just finish one or two (or three or four, and so on) more things, but recovery is not an option. It is a critical part of giving you the energy you need to take care of the other priorities in your life.
- Consistent – in order to be effective, your recovery and relaxation practice should be done on a regular basis. Taking an occasional vacation or sleeping in on the weekend is not enough to balance out the high levels of stress that most people deal with on a regular basis. It doesn’t have to be a big time commitment either.
- Unique – what works for one person might not work for another, so try a bunch of relaxation techniques until you find a few that work well for you. For example, one person may enjoy massage where someone else finds it uncomfortable. Someone might love gardening while another person can’t stand doing the work.
To Your Health!
The FITzee Team
Normally, I run on asphalt in my neighborhood since it’s free and there are hills to build leg strength. I have been told, however, that it is better for your body and joints if you run on a softer surface like dirt or grass, but is it really true? I came across this article in the New York Times today that gave a really good explanation:
For Runners, Soft Ground Can Be Hard on the Body
“Hirofumi Tanaka, an exercise physiologist at the University of Texas at Austin, bristles when he sees dirt paths carved out of the grass along paved bicycling or running routes. The paths are created by runners who think softer ground protects them from injuries.
Dr. Tanaka, a runner, once tried it himself. He was recovering from a knee injury, and an orthopedist told him to stay away from hard surfaces, like asphalt roads, and run instead on softer surfaces, like grass or dirt. So he ran on a dirt path runners had beaten into the grass along an asphalt bike path.
The result? ‘I twisted my ankle and aggravated my injury while running on the softer and irregular surface,’ he said.
In the aftermath of his accident, Dr. Tanaka said he could not find any scientific evidence that a softer surface is beneficial to runners, nor could other experts he asked. In fact, it makes just as much sense to reason that runners are more likely to get injured on soft surfaces, which often are irregular, than on smooth, hard ones, he said.
His experience makes me wonder. Is there a good reason why many runners think a soft surface is gentler on their feet and limbs? Or is this another example of a frequent error we all make, trusting what seems like common sense and never asking if the conventional wisdom is correct?
Perhaps a runner who, like me, strikes the ground with her forefoot instead of her heel, might risk more injuries on softer ground. After all, every time I push off on a soft surface, I twist my foot.
Exercise researchers say there are no rigorous gold-standard studies in which large numbers of people were assigned to run on soft or hard surfaces, then followed to compare injury rates.
There’s a good reason for that, said Stuart J. Warden, director of the Indiana Center for Translational Musculoskeletal Research at Indiana University. It’s too hard to recruit large numbers of people willing to be randomly assigned to one surface or another for their runs.
‘I think the reason people haven’t answered that question is that it is not an easy question to answer,’ Dr. Warden said.
When Dr. Willem van Mechelen, head of public and occupational health at VU University Medical Center in Amsterdam, searched for published studies on running injuries and how to prevent them, he, too, concluded that there were no good studies that directly support running on softer ground. “Significantly not associated with running injuries seem age, gender, body mass index, running hills, running on hard surfaces, participation in other sports, time of the year and time of the day,” Dr. van Mechelen concluded.
So what is going on? It seems obvious that the forces on your legs and feet are different depending on whether you run on soft packed dirt or on hard concrete. Why aren’t injury rates affected?
An answer that many accept comes from studies that addressed the question indirectly. In several of them, study subjects ran on plates that measured the force with which they struck the ground. Instead of varying the hardness of the ground, the researchers varied the cushioning of the shoes. More cushioning approximated running on softer ground.
Over and over again, studies like these found that the body automatically adjusts to different surfaces — at least, as mimicked by cushioning in shoes — to keep forces constant when foot strikes plate.
That finding makes sense, Dr. Warden said. If you jump from a table to the floor, you automatically bend your knees when you land. If you jump on a trampoline, you can keep your knees stiff when you land. Something similar happens when you run on different surfaces.
‘If you run on a hard surface, your body decreases its stiffness,’ Dr. Warden said. ‘Your knees and hips flex more. On a soft surface, your legs stiffen.’ Running on a soft surface ‘is basically a different activity,’ he said.
But those studies did not actually measure forces inside the body, Dr. van Mechelen noted. Instead, they used biomechanical modeling to estimate those forces.
‘It is models, so God knows whether it is true,’ Dr. van Mechelen said. ‘But to me it doesn’t seem far-fetched.’
Dr. Warden said some people adapt quicker than others to running surfaces, and he advised that anyone wanting to change from a soft to a hard surface, or vice versa, play it safe and make the change gradually.
Changing your running surface, Dr. Warden said, ‘is much like increasing your mileage, changing your shoes or some other aspect of your training program.’ Abrupt changes can be risky.
But with no evidence that softer surfaces prevent injuries, there is no reason to run on softer ground unless you like to, Dr. Warden and other experts said. Dr. van Mechelen tells runners to get a pair of comfortable shoes and run on whatever surface they prefer.
Dr. van Mechelen, a runner himself, says his favorite surface is asphalt. Mine is too.
My coach, Tom Fleming, never suggested soft surfaces and never thought they prevented injuries. And, he said, there’s a good reason to run on asphalt, at least if you want to compete.
‘Most road races are on hard roadways,’ he told me. ‘So let’s get used to them.’”
We all have a running ground preferences, so stick to what suits you or experiement on the other side and keep running!
To Your Health!
The FITzee Team
Anytime a person thinks about losing fat, it’s always about everything they have to “give up.”
I’m losing fat, so pizza is out the window. So is cake, cookies, candy, ice cream, carbs, fat, cereal, alcohol, and so on.
Truth is — let’s look at everything you CAN keep up versus focusing on the negative.
And, better yet, how about 7 Simple Ways to Upgrade Your Diet.
It’s not only about calories. Yes, calories matter. But they’re not the ONLY thing!
Check out these 7 Simple Ways to Upgrade Your Diet
- Add cinnamon to your yogurt, oats, smoothie, cottage cheese, or whatever else you eat. It adds zero calories, is loaded with antioxidants, and may actually help control blood sugar…what a bonus!
- Switch to 100% grass fed beef. If you eat meat, this is the way to go. Cattle should eat grass and grass only. Not grains. The ratio of healthier fats — like CLA and omega-3′s — are much better than traditional grain fed beef, which has more omega-6′s because of their feed. You can usually find this at most Farmer’s Markets
- Eat quinoa (pronounced keen-wah) instead of rice. It’s a great source of fiber, higher in protein, and adds a unique flavor to the standard rice that so many are used to.
- Switch from Iceberg or Romaine Lettuce to Spinach. This dark leafy green is a much better based for salads. You can also add it to pesto (buy prepared pesto and blend in 2-3 cups of fresh spinach) or simply saute it quickly and easily with garlic, pepper and pinch of Kosher salt.
- Go Wild! Wild fish are better options than their farm raised counterparts. Choose these whenever you can for more omega-3′s and less contaminants.
- Choose nuts over chips. Nuts are an incredible snack — high in fiber, protein, and omega-3′s. Eating 1-2 handfuls daily can boost weight loss.
- Swap out portabello mushrooms for buns or pizza crusts. You save on calories, get more hard to get nutrients like selenium and magnesium, and you also get more flavor! Give it a try
Mohr Results Bottom Line: Improving your diet doesn’t mean an entire overhall of your lifestyle. Simple upgrades like those above will go a long way in terms of boosting fat loss and improving your health.
To Your Health!
The FITzee Team
As something we’ve spoken about before, we know that buying foods organic isn’t exactly the thrifty option, but there are ways to buy organic without breaking the bank. From coupons to tips from your local grocery store, there are plenty of resources out there to save some of that paycheck for other things. Here are some ways to save from FitSugar.com:
Many organic food brands post coupons on their websites you can print out; all you have to do is check the savings or coupons section of the company’s site. You may need to install a program, sign up for a newsletter, or answer a short survey, but if you’re looking to save some dough, it’s worth the time and effort. Here’s a list of online coupons for organic food that are available now, which include savings on cereal, bread, dairy products, and more. Also check the websites of your favorite health grocers; very often markets and grocery stores will have in-store coupons available on their site (or in their stores). Never underestimate the power of double coupon day or the amount of money you can save by joining a store’s membership rewards program.
Use Social Media
Following your local grocery store on Twitter or Facebook is an easy way to learn about weekly and daily specials. In addition to the smaller health and grocery stores in my area, I also follow larger chains like Whole Foods and Safeway on Twitter, all of which alert customers to sales, price drops, and other specials and events taking place in its stores. Recently I bought five pints of organic blueberries from Whole Foods that were priced at 99 cents per basket; I learned about this sale thanks to the Whole Foods Twitter stream.
The more things you can make from scratch, the better it is for your wallet. Purchase seasonal produce in bulk and you can, pickle, or freeze fruits and veggies to use later. Go a step further by making homemade preserves, marinades, and cooking sauces. Instead of buying pre-made dry mixes, which are often full of preservatives, stock up on different types of flour and grains to create your own. Make your own spice mixes, trail mixes, and soup stock, and try making your own granola, muesli, and cereal. And when it comes to lunch, roast your own sandwich meat and skip bagged salad mixes by chopping up lettuce instead. The possibilities are endless.
For more tips, check it out at the source: http://www.fitsugar.com/Ways-Save-Money-When-Buying-Healthy-Organic-Food-18302538
To Your Health!
The FITzee Team
Since our Nutrition Expert, Heidi Hanna will be joining us at FITzee Foods( 2445 Truxtun Road San Diego,CA 92126) tomorrow for her books signing at 11AM, I thought I would give you sneak peak of what’s in her new book: SHARP: Simple Strategies to Boost Your Brain Power
Check out Dr. Hanna’s blog below:
Considering the release of my new book is just days away, I thought it would be fun to give you a chance to see how you’re currently doing with your brain health and fitness. I created the following assessment to help identify areas that you’re doing well on already, and those where you might want to focus some time and energy to boost your brainpower.
Click Here to download the SHARP Brain Health Assessment
#1 Nutrition – Food is Fuel
___ I eat something every 3-4 hours during the day
___ I eat balanced meals and snacks (approximately 25% protein, 25% whole grains, and 50% fruits & veggies at meals, with healthy snacks as needed)
___ I do not drink more than 2 servings of alcohol on any given day (not an average)
___ I very seldom consume portions that are larger than what would make me feel physically satisfied
___ I regularly consume foods with high nutritional value (fruits and vegetables, fish and other lean protein, nuts, seeds and other healthy fats, and whole grains)
___ I eat fatty fish at least 2 times per week or take a fish oil supplement
Total for section #1 = _____
#2 Physical Activity – Activity is Activating
___ I never sit for longer than 90 minutes at one time
___ I get at least 60 minutes of general activity each day
___ I am able to get outside for fresh air/sunshine on a daily basis
___ I get at least 30 minutes of moderate intensity cardiovascular activity a minimum of 3x a week
___ I do full body strength training exercises a minimum of 2x a week
___ I stretch regularly after exercise
Total for section #2 = _____
#3 Stress Management – Balanced Stress is Balanced Life
___ I feel as though I balance my stress levels in a healthy way (not relying on substances like alcohol to calm down)
___ I regularly practice relaxation strategies (meditation, yoga, massage, etc)
___ I very seldom feel frustrated, angry, or irritable
___ I usually feel positive and see challenges as opportunities, rather than pessimistic or in “survival mode”
___ I enjoy challenges at work and do not feel threatened by failure
___ When work is over I am able to turn it off and focus on other things
Total for section #3 = _____
#4 Sleep – Resting is Working
___ I sleep at least 7 hours each night
___ I wake up feeling rested in the morning
___ I do not feel sleepy or lethargic during the day
___ I wake up in the morning when I want, without setting an alarm clock
___ I fall asleep within 30 minutes of going to bed
___ I sleep soundly throughout the night
Total for section #4 _____
#5 Social Connection – A Social Life is Life Support
___ I have enough friends to feel well connected socially
___ I seldom feel lonely
___ I maintain intimate emotional connection with others
___ I find time to participate in hobbies I enjoy just for fun
___ I have social interactions outside of work or family
___ I laugh often and experience joy throughout the day
Total for section #5 = _____
# 6 Brain Training – Cognitive Fitness
___ I seldom find myself multitasking
___ I maintain focus during the day
___ I feel mentally challenged on a regular basis
___ I have recently learned a new skill (language, art, etc)
___ I actively seek out challenging conversations with others
___ I have a strong sense of purpose in my life that I connect with frequently during the day
Total for section #6 = _____
Interpreting Your Results
It is important to note that there are no “good” or “bad” scores for this assessment. I designed this tool to help identify where to focus your time and energy if you want to see the most significant changes as you start your training program. If you find yourself running out of ink or needing to sharpen your pencil after making so many check marks, congratulations! On the other hand, if you didn’t need to pick up your pen or pencil at all, do not panic. You are not alone. Although these concepts are simple in theory, being able to do all of them in the midst of a busy schedule is incredibly difficult. For all of us. The key to becoming SHARP is to take this process one small step at a time. Each new practice that you incorporate into your daily routine will make a big difference, and over time, you will find yourself moving on to more advanced strategies that fully unleash the potential of your brain.
Stay tuned for more information on how to improve the health of your brain, and enhance your brain fitness through simple strategies that can easily be incorporated into your daily routine. And visit www.synergyprograms.com for more information on the book release.
To Your Health!
The FITzee Team
Lately I’ve been craving something really fresh and flavorful when I stumbled upon this recipe for a Greek salad. Filled with lots of fresh veggies and topped with a simple vinaigrette, I can’t wait to try this recipe out!
When the weather is hot, I crave salads. Potato salads, pasta salads, green salads, veggie salads, and chopped salads — like this version of a Greek salad. Although there’s nothing special about this recipe — it’s a pretty standard Greek salad — it’s absolutely delicious and the perfect salad to enjoy on a warm day.
Combine the tomatoes, cucumber, onion, red pepper, black olives, and feta cheese with the lemon herb vinaigrette a couple of hours before you plan to serve the salad. Keep it chilled in the fridge and the flavors will have time to blend together. For a light meal, offer it with grilled hearty bread.
Adapted from Emeril Lagasse
2 large organic tomatoes (about 3/4 pound) cut into thick pieces
1/2 large organic cucumber, peeled, seeded and sliced
1 organic red bell pepper, cored, seeded, and sliced into rings
1/2 small organic sweet onion*, cut into thin wedges
4 ounces sheep’s milk feta cheese, drained and crumbled
1/3 cup organic Kalamata olives
1 tablespoon chopped fresh organic oregano
1 tablespoon chopped fresh organic parsley
1/2 organic lemon, juiced
1/2 cup extra-virgin olive oil, or to taste
organic Salt and freshly organic ground black pepper
- In a large bowl, combine the tomatoes, cucumbers, bell peppers, and onions, and toss to combine. Crumble the cheese over the vegetables and add the olives. Gently fold to combine everything.
- In a small bowl, whisk together the oregano, parsley, lemon juice, oil, salt and pepper. Pour over the salad and stir to combine the herb vinaigrette with the vegetables. Serve immediately.
*To mellow out the strong flavor of raw onions, soak the sliced onion in water for 10-15 minutes before adding them to the salad.
To Your Health!
The FITzee Team