Have Some Fat…

Healthy fat is so important for the absorption of nutrients from food. Being overlyDecember 2017 fats conscious of eliminating fat can result in vitamin deficiencies and retention of weight because of improper digestion. A good supply of daily fat such as those found in nuts, avocados, fish and seeds as well as from organic meats can slow digestion and put off cravings for hours. Think of every snack as a little meal in which a small amount of the above is included.

Best Way to Eat Mushrooms…

December 2017 mushroomsMushrooms are a rich source of plant protein. They are rich in vitamins, minerals, antioxidants and polyphenols. Spanish researchers tested different cooking styles of white button, shiitake, oyster and king oyster mushrooms and found that grilling was the best way to preserve the nutrient content of all the mushrooms. It actually increased their nutritional value. Frying and boiling reduced protein and antioxidant content. Results were published in the International Journal of Food Sciences and Nutrition.

Santa and Presents….

Research at the North Pole’s Institute of Iceology interviewed 50,000 elves who spend the December 2017 santayear working at Santa’s workshop. The purpose was to determine if all children around the world received their gifts on Christmas morning. Since Christmas morning happens an hour later as you move through the time zones, it was established that Santa Clause is indeed able to preform such a task. And Rudolph does have a red nose that lights up.

Dog Owners Live Longer…

According to a study done by Swedish researchers, having a dog as part of the family wasdecember 2017 dog linked to a reduced risk of cardiovascular disease. In Sweden all dogs are tagged and registered. The study lasted 12 years and included 3.4 million Swedes ages 40 to 80. Owning a dog proved to have a 20 to 23% decrease in death by cardiovascular disease. The results proved to be higher with owners of larger, active breeds since these dogs encouraged the owner to get out more to exercise their pets. Lap dogs just kept the person warm.

Avocado and Jicama Salad…

November 17 Salad_Jicama

 

 

 

 

Ingredients:
-2 ripe avocados
-1/2 cup thinly sliced jicama
-1/4 cup thinly sliced radishes
-3 tablespoons toasted pumpkin seeds
-1/4 cup 2% yogurt
-1/4 cup fresh orange juice
-2 tablespoons fresh lime juice
-2 tablespoons olive oil
Kosher salt
Black pepper
-1/4 cup dried cherries

Directions:
1.) Cut avocados in half lengthwise and remove pits. Score flesh into a crosshatch pattern and scoop it into a medium bowl. Add jicama, radishes, and pumpkin seeds.
2.) In a serving bowl, whisk together yogurt, orange juice, lime juice, and olive oil. Add vegetables and toss well. Season with salt and pepper, toss to combine, and garnish with dried cherries.

*Nutrition score per serving: 334 calories, 24g fat (41g saturated), 30g carbs, 5g protein, 6g fiber, 118 mg sodium

Serves: 4
Prep time: 10 minutes
Total time: 10 minutes

Fat, Fat and more Fat…

november newsletter 2017 fatsFat is important for protecting our organs and lubricating our joints. Critical for nerve function, brain and eye operation. It supports hormone production as well as absorption of nutrients. It is not the elimination of fat from the diet but ingesting the right fats that is now what health professionals consider more important. But what about how fat is stored by the body. Why does the body store some as visceral and some as subcutaneous. What exactly is “brown” as opposed to “white” fat. Are we able to control how the body stores these fats or is it in ournovember newsletter 2017 fat 2 genes? It is important to understand how all these fats serve a positive purpose in the body and how maintenance and not complete elimination of any one of them should be the goal. Visceral fat is important in so far as it lies deep within the body and lines and protects our organs. By wrapping itself around our organs it protects the body in case of impact. However, when there is an excess it can result in abdominal weight that can result in a host of health problems. Subcutaneous fat is that which lies directly under the skin. It is home to blood vessels that supply novermber newsletter 2017 fats 1the skin and nerves with oxygen. It lies loosely under the skin protecting the skin from trauma. Subcutaneous is that fat which is most easily reduced by exercising because it contains the energy storeage of the body. Which brings us to brown and white fat. Brown fat usually accumulates around the back of the neck and upper back. Its purpose is to burn calories and generate heat. It is usually derived from muscle tissue and especially high in hibernating animals and new born babies. As we age it is harder to maintain a good supply of this fat unless we maintain a healthy weight and exercise (especially outdoors) to allow the body to generate heat. It is rich with blood vessels which helps to give it the brown color. White fat is more abundant in the body. It is the largest store of potential energy in the body. White fat contains the receptors for insulin, growth and stress hormones. Of course the amount of each fat differs with all body types but it is important to realize that they all have a purpose in a healthy body.

Happiness is a state of mind and Gut…

New studies show the relationship between healthy gut bacteria and how happy and November 17 happinessanxious we feel. One study done by Canadian researchers gave cocktails of antibiotics to mice. The loss of the healthy bacteria brought on by the effects of the antibiotics made the animals more anxious. When gut bacteria was taken from healthy mice and transferred to these mice they appeared to become much calmer. More and more studies are being done on how gut bacteria can help with some brain disorders such as obsessive-compulsive disorder and ADHD. Because bacteria is thought to influence the immune system, a strong connection is now being made to both anxiety and depression. Fiber rich foods, especially from dark green leafy vegetables, provide nourishment for good bacteria to grow. This along with avoiding taking any unnecessary antibiotics can strengthen our gut and create peace of mind.

Take the stairs after eating…

Doing a flight of stairs may be the last thing you feel like doing after a meal but it may wellNovember 17 stairs be another minor act that can encourage weight loss. Climbing stairs can force the body to use more blood sugar instead of storing it. Lower blood sugar levels were found in people who were active immediately after a meal as opposed to those who started walking 45 minutes later. This according to results published in Diabetes Cure.

Condoms…

The FDA has classified condoms as a medical device. Although condoms have proved to November 17 condomsbe the best way of preventing the spread of sexually transmitted diseases, only one-third of American men will use one. Most complain of poor fit, discomfort and decreased pleasure. New standards set by the FDA have opened the door to companies like “myOne Perfect Fit”. The company offers condoms in 60 sizes. Sizes are indicated by letters so as not to intimidate anyone.

Jackfruit…

Jackfruit is the largest tree fruit grown in the world. It can weigh up to 100 November 17 Jackfruitpounds. It is a South Asian staple which is starting to gain popularity by American chefs. It is especially favored by vegetarians since it has the consistency of meat and can easily absorb and take on many different flavors. This fruit is part of the family that includes breadfruit, figs and mulberries. Jackfruit can be dried, roasted and added to soups, jams and juices. Although it is not especially high in protein, it is however rich in magnesium, vitamin B6 and antioxidants. It is difficult to work with due to its large size, so it is more convenient to purchase a small amount of it prepackaged.