Walking

I have heard a lot about walking lately. Most of us can do it, but don't think much about it. Walking is an important form of exercise and all you need to do is find 30 minutes per day to reap the benefits.

Here is a great article about the benefits of walking...

If a daily fitness walk could be put in a pill, it would be one of the most popular prescriptions in the world. It has so many health benefits. Walking can reduce the risk of many diseases — from heart attack and stroke to hip fracture and glaucoma. These may sound like claims on a bottle of snake oil, but they're backed by major research. Walking requires no prescription, the risk of side effects is very low, and the benefits are numerous:

Managing your weight. Combined with healthy eating, physical activity is key to any plan for long-lasting weight control. Keeping your weight within healthy limits can lower your risks of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis.

Controlling your blood pressure. Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Staying fit is just as effective as some medications in keeping down blood pressure levels.

Decreasing your risk of heart attack. Exercise such as brisk walking for three hours a week — or just half an hour a day — is associated with a 30% to 40% lower risk of heart disease in women. (Based on the 20-year Nurses' Health Study of 72,000 female nurses.)

Boosting "good" cholesterol – the level of high-density lipoproteins (HDL). Physical activity helps reduce low-density lipoproteins (LDL or "bad" cholesterol) in the blood, which can cause plaque buildup along the artery walls — a major cause of heart attacks.

Lowering your risk of stroke. Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a week, can cut the risk of stroke in half, according to a Harvard study of more than 11,000 men.

Reducing your risk of breast cancer and type 2 diabetes. The Nurses' Health Study also links regular activity to risk reductions for both these diseases. In another study, people at high risk of diabetes cut their risk in half by combining consistent exercise like walking with lower fat intake and a 5% to 7% weight loss.

Avoiding your need for gallstone surgery. Regular walking or other physical activity lowers the risk of needing gallstone surgery by 20% to 31%, found a Harvard study of more than 60,000 women ages 40 to 65.

Protecting against hip fracture. Consistent activity diminishes the risk of hip fracture, concludes a study of more than 30,000 men and women ages 20 to 93.

The list goes on and on. Many other studies indicate a daily brisk walk also can help:

Prevent depression, colon cancer, constipation, osteoporosis, and impotence
Lengthen lifespan
Lower stress levels
Relieve arthritis and back pain
Strengthen muscles, bones, and joints
Improve sleep
Elevate overall mood and sense of well-being.

Keep it Steady
A steady routine is the most important factor in getting the most out of your exercise program. Walking for at least 30 minutes a day, 5 or more days a week is recommended.

Use these tips to keep you on track:

During your walks, you should be able to maintain a conversation. If you're breathing too lightly, increase your pace. If you can't catch your breath, slow it down.

Walk around the local area after lunch or dedicate 15 minutes to walking up and down stairs. Climbing is an excellent way to strengthen your heart.

At night, trade a half hour of TV for a brisk stroll around the block. Take a friend with you for company or get the whole family involved.

The Best Medicine
Any amount of walking is good, but for the best health results, set a brisk pace and walk for 30 minutes at least 5 times a week. Be sure to check with your doctor on the level of exercise that's best for you.

Enjoy your walk!
- Shannan

Sources: aarp.org

The Value of Organics

Do you ever ask yourself if it's worth it to purchase organic. I know I take a lot of good natured teasing about choosing food that is a little more expensive than conventionally grown. Here is an excellent essay by Dr. Alan Greene that may help you decide if it's really worth it or not. I thoroughly enjoyed his insight. As a physician, father, and husband of a breast cancer survivor he has a very unique insight and perspective. Take a few minutes to read. In the mean time - here are a few interesting facts you may be unaware of...

• Did you know that farmers who use pesticides have a much higher incidence of leukemia's, lymphomas, myelomas, brain cancers, cancers of the lips, stomach, skin and prostate.


• The children of farmers who use pesticides have a much higher incidence of leukemia, reproductive tumors, brain, kidney and bone cancers.


• Children who ate conventionally grown vegetables had a urine pesticide level that was 9 times higher than those children who ate mainly organically grown fruits and vegetables.


• Antioxidant levels are an average of 30% higher in organically grown produce. For the value, maybe they aren't really all that more expensive.

Karla

Veggie of the Month - Asparagus

On the eve of yet another holiday weekend full of parties and grilling I started planning my menu. I have to say that asparagus is a family favorite around here. It compliments just about any meal and it is great finger food for kids.

Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.

Asparagus is the leading supplier among vegetables of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year. Its wealth of nutrients, fiber and very low sodium and calorie content make asparagus a nutritionally wise choice for today's health-conscious consumer.

Asparagus is:
Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear.
Contains no fat or cholesterol.
Very low in sodium.
A good source of potassium.
A source of fiber (3 grams per 5.3 oz. serving).
An excellent source of folacin.
A significant source of thiamin.
A significant source of vitamin B6.
One of the richest sources of rutin, a compound which strengthens capillary walls.
Contains glutathione (GSH).*

*Glutathione (GSH) is one of the most potent anticarcinogens and antioxidants found within the body. GSH is used to detoxify carcinogenic electrophiles and protect cells from oxidative damage, thereby preventing damage to DNA and other macromolecules. Thus, GSH acts as an initial and primary defense against chemicals that can cause cell transformation and/or cell death. Asparagus had the highest GSH content of the several foods tested.

Find a quick and easy grilled asparagus recipe here.

Happy 4th of July!

- Shannan

Sources: maab

A Fence or an Ambulance

I found this great poem in the back of one of my naturopathy textbooks. You've heard that "an ounce of prevention is worth a pound of cure." This poem illustrates beautifully the dynamic between health prevention and cure. I looked up a little background on the poem and the funny thing is that it was written in 1895.

A Fence or an Ambulance

"Twas a dangerous cliff, as they freely confessed,
Though to walk near its crest was so pleasant;
but over its terrible edge there had slipped
A duke and full many a peasant.
So the people said something would have to be done,
But their projects did not at all tally;
Some said, "Put a fence around the edge of the cliff,"
Some, "An ambulance down in the valley."


But the cry for the ambulance carried the day,
For it spread through the neighboring city;
A fence may be useful or not, it is true,
But each heart became brimful of pity
For those who slipped over that dangerous cliff;
And the dwellers in highway and alley
Gave pound or gave pence, not to put up a fence,
But an ambulance down in the valley.


"For the cliff is all right, if you're careful," They said,
"And, if folks even slip and are dropping,
It isn't the slipping that hurts them so much,
As the shock down below when they're stopping."
So day after day, as these mishaps occurred,
Quick forth would these rescuers sally
To pick up the victims who fell off the cliff,
With their ambulance down in the valley.



Then an old sage remarked; "its a marvel to me
That people give far more attention
To repairing results than to stopping the cause,
When they'd much better aim at prevention.
Let us stop at its source all this mischief." cried he,
"Come neighbors and friends, let us rally;
If the cliff we will fence we might almost dispense
With the ambulance down in the valley."



"Oh, he's a fanatic," The others rejoined,
"Dispense with the ambulance? Never!
He'd dispense with all charities, too, if he could;
No! No! We'll support them forever.
Aren't we picking up folks just as fast as they fall?
And shall this man dictate to us? Shall he?
Why should people of sense stop to put up a fence,
While the ambulance works in the valley?"


But a sensible few, who are practical too,
Will not bear with such nonsense much longer;
They believe that prevention is better than cure,
And their party will soon be the stronger.
Encourage them then, with your purse, voice , and pen,
And while other philanthropists dally,
They will scorn all pretense and put up a stout fence
On the cliff that hangs over the valley.


Better guide well the young then reclaim them when old,
For the voice of true wisdom is calling,
"To rescue the fallen is good, but 'tis best
To prevent other people from falling."
Better close up the source of temptation and crime
Than deliver from dungeon or galley;
Better put a strong fence round the top of the cliff
Than an ambulance down in the valley

-Joseph Malins


What is your vote? Fence...or ambulance?


Karla

Diabetes Prevention

Unfortunately, yet another member of my family has been diagnosed with Type II Diabetes. This is a disease that I am doing my best to try to prevent through healthy eating habits and exercise. I believe that the whole foods diet I embrace will go a long way toward preventing it's onset.

According to the Mayo Clinic, here are five healthy lifestyle tips for the prevention of diabetes:

Tip 1: Get more physical activity
There are many benefits to regular physical activity. It can help you lose weight but even if it doesn't, it's still important to get off the couch. Whether you lose weight or not, physical activity lowers blood sugar and boosts your sensitivity to insulin — which helps keep your blood sugar within a normal range. Research shows that both aerobic exercise and resistance training can help control diabetes, but the greatest benefits come from a fitness program that includes both.

Tip 2: Get plenty of fiber
It's rough, it's tough — and it may reduce the risk of diabetes by improving your blood sugar control. Fiber intake is also associated with a lower risk of heart disease. It may even promote weight loss by helping you feel full. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.

Tip 3: Go for whole grains
Although it's not clear why, whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and ready-to-eat cereals. Look for the word "whole" on the package and among the first few items in the ingredient list.

Tip 4: Lose extra weight
If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health. And you may be surprised by how much. In one study, overweight adults who lost a modest amount of weight — 5 percent to 10 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by 58 percent over three years.

Tip 5: Skip fad diets and make healthier choices
Low-carb, low-glycemic load or other fad diets may help you lose weight at first, but their effectiveness at preventing diabetes isn't known; nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, think variety and portion control as part of an overall healthy-eating plan.

Start today. I think we all know, whether we remind ourselves on a daily basis or not, that we cannot abuse our bodies by eating poorly or leading a sedentary lifestyle and think that everything is automatically going to be okay. Look honestly at your family history and do your best to be the exception. That is my goal.

- Shannan

Step By Step Instructions for Freezing Fruits and Vegetables

Freezing Fresh Vegetables

Step One: Choose fresh, and tender produce. Freeze soon after harvesting to preserve as many nutrients as possible. Choose organic or locally grown produce that is grown without chemicals.

Step Two: Wash the vegetables and cut them into uniform-size pieces where practicable.

Step Three: Steam blanch the vegetables by filling the wire mesh basket of a steamer with prepared produce. Set it over 1 to 2 inches of boiling water and cover the pot. Begin timing.

• Steam for 3-4 minutes: Asparagus, beans, cabbage, peas, bell peppers, summer squash, and zucchini.


• Steam 5-6 minutes: Broccoli, brussel sprouts, cauliflower, corn, eggplant, and okra.


• Steam 8-10 minutes: artichokes


• No steam necessary for onions, leeks, and garlic.

Step Four: Cool the vegetables quickly by plunging them into a sink or bowl of ice water. You only want to lightly steam them to save as many nutrients as possible.

Step Five: Pour the cooled vegetables from the basket onto a clean towel. Gently roll up the towel to remove excess moisture, but don't squeeze.

Step Six: Pack in freezer containers at once, seal, label, and freeze. For many things including soups, vegetables, and other dishes that I thaw all at once, I like to use glass jars. I'm moving away from using plastics as much as possible. I still use ziploc bags for fruit that I freeze. I use frozen fruit for smoothies and it's nearly impossible to get a chunk of frozen fruit out of a glass jar. Remember that moisture and air (oxygen) are the main enemies of frozen foods. It's important to use air tight packaging. Moisture loss occurs when ice crystals evaporate from the surface of frozen food, and the result is freezer burn.

Freezing fruits

Fruits lend themselves to freezing much better than vegetables as they retain nutrients and don't degrade the same way vegetables do. They generally don't need blanching and so can be frozen and used in their delicious raw state. They do suffer some softening in the process of being frozen. Freezing converts the water contained in any food from a liquid to a solid. Because the water expands when it freezes, the structure of the cells is altered, breaking down the cell walls. Consequently, all food will be softer once it has thawed. The more water in a food, the greater this change will be, and that's why some frozen fruits with more water don't fare as well.

There are two ways to freeze fruit - a dry pack or floated in a sweet syrup. Since I use most of my frozen fruit for smoothies, I prefer to just wash the fruit and freeze it immediately in a plastic bag. If you are thawing your fruit and serving it or using it in a recipe, experts recommend floating your fruit in a syrup and then freezing it. This method will preserve the taste and appearance of your fruit. An easy syrup to make is 1 cup of honey or agave to 4 cups of hot water. Let the syrup cool to room temperature. As you pack your fruit in bags or glass jars, fill to just cover the fruit with the honey/agave syrup.

Freezer Life

• Vegetables will last about 10 months
• Fruits will last about 8-12 months
• Citrus Fruits will last about 4-6 months

For more information on freezing foods and how to avoid nutrient loss see Tuesday's post by clicking here.

Karla

Cool Summer Salads with Cilantro

My intention with this post was to pass along a couple more summer salad recipes I have recently tried and enjoyed. Then it struck me that they both contain quite a bit of cilantro. I will still pass the recipes along, of course, but I also took a minute to look up the health benefits of cilantro.

Now this is an herb that could easily be confused with flat leaf parsley at the grocery store, but really packs a punch in the flavor category and smells great (at least I think so). Cilantro is a relative of the carrot and it's seeds are known to us as coriander.

So other than a unique fresh flavor, what are it's health benefits? Cilantro and coriander are believed to provide the following benefits:

1. Protects against the Salmonella bacteria
2. Reportedly works as a natural chelation treatment
3. Aids in digestion and helps settle the stomach and prevent flatulence
4. Is an anti-inflammatory that may alleviate symptoms of arthritis
5. Protects against urinary tract infections
6. Prevents nausea
7. Relieves intestinal gas
8. Lowers blood sugar
9. Lowers bad cholesterol (LDL) and raises good cholesteraol (HDL)
10. A good source of dietary fiber
11. A good source of iron
12. A good source of magnesium
13. Rich in phytonutrients and flavonoids

Recipes:

This first recipe was a hit at a recent neighborhood party.

Aida's Corn, Tomato and Avocado Salad

Ingredients

For the dressing:
1 1/2 cups packed fresh cilantro
1/2 cup good-quality extra-virgin olive oil
2 tablespoons fresh lime juice
1 teaspoon finely grated lime zest
Kosher salt and freshly ground pepper

For the salad:
4 ears corn, kernels removed (about 3 cups)
1 1/2 pounds grape tomatoes, halved (about 3 cups)
1 pound fresh mozzarella, diced
2 medium avocados, diced

Directions
Combine the dressing ingredients in a blender, using 2 teaspoons salt, and pepper to taste; process until smooth. Combine the salad ingredients in a large bowl and toss with the dressing. Let sit at least 15 minutes before serving, or cover and refrigerate for up to 4 hours.

My whole family enjoyed this next salad. If you are not a fan of beef, try ground turkey or no meat at all. I would still be good!

Loaded Taco Salad

Salad:
3 Tbsp. canola oil
1 pound ground chuck
1 packet taco seasoning
2 scallions , including the greens, chopped thin
1 cup roasted corn or 1 cup canned corn , drained
1 shredded carrot , approximately 1/4 cup
1 cup cilantro , coaresly chopped
1 can (15 ounces) black beans , rinsed and drained
1/2 cup sharp cheddar cheese , grated
1/2 cup Monterey Jack cheese , grated
1 ripe avocado , sliced thin
1 head lettuce (or equivalent amount of mixed greens, such as arugula or baby romaine)

Dressing:
1/2 cup extra-virgin olive oil
2 Tbsp. lime juice
1 Tbsp. rice wine vinegar
1 Tbsp. red wine vinegar
1/2 tsp. onion powder
1/2 tsp. kosher salt and some cracked black pepper

Heat a fry pan on medium-high heat until hot. Pour the canola oil in and coat the bottom of the pan. Add the meat, breaking it up and letting it brown. When the meat starts to sizzle, add the packet of taco seasoning mix and 1 cup of water. Cook according to package directions. When done, drain the fat and set the meat aside to cool to room temperature.

To make the vinaigrette dressing: Place all the ingredients in a glass bowl and whisk, cover and set aside. Can be made 3 days ahead and kept for a week in the refrigerator.

Chop the lettuce, arugula and baby romaine into small chunks and add to a large salad bowl. Add the scallions, corn, carrot, cilantro, black beans and cheese. Sprinkle 1/2 teaspoon of kosher salt and vinaigrette dressing, mixing well.

Add the avocado and toss gently. Serve with your favorite salsa, extra lime wedges, a dollop of guacamole and some crushed tortilla chips!

Enjoy!

- Shannan

Sources: Food Network, Oprah.com, healthdiaries.com