Category: Nutritional Advice

Strongself > Blog > Nutritional Advice

Mashed Root Vegetables…

Posted on by Lenny Variano

 

 

 

Ingredients                                                                                                                                                                                         –1 Medium Japanese Yam                                                                                                                                                                            -1 Medium Sweet Potato                                                                                                                                                                            -1 Large Carrot                                                                                                                                                                                         -1½ pat of butter or vegan and vegetarian substitutes (link below)                                                               https://www.livekindly.co/what-substitutes-do-vegans-use-instead-of-butter/                                                                           – Cinnamon to taste                                                                                                                                                                                  -¼ cup milk or almond milk

Directions:                                                                                                                                                                                        –Peal all the root vegetables, cut up and steam                                                                                                                                -Add butter or substitute and cover, let melt                                                                                                                                    -Add all the rest of the ingredients and mash

Tips:                                                                                                                                                                                                         The skins of all the root vegetables are full of vitamins, especially potatoes which are high in potassium. If you decide to keep them while you steam, wash well and cut all the vegetables in small pieces so skins will be small when you mash.    Heat, and press all the water out of ½ cup of frozen spinach and add to mixture. It is a good way to add some greens to the dish.

Tea-Time…

Posted on by Lenny Variano

The earliest records of coffee date back to the 9th century but drinking tea can be traced back as far as 2737 BC. China is by far the largest consumer of tea with 1.6 billion tons brewed annually. Other countries where there is a considerable amount of tea consumed are Turkey, Ireland and The United Kingdom. Tea is the most sipped beverage after water. According to the Friedman School of Nutritional Science and Tufts University, tea drinkers consume antioxidants which may be a deterrent against cancer, heart disease, osteoporosis and memory decline. Drinking tea without milk has been found to be more beneficial. Black tea may help strengthen bones. According to a five-year Japanese study of 498 women, those who drank black tea had higher bone density in the lumbar spine region as well as the hips.  Green tea contains the plant compound epigallocatechin gallate (EGCG). Some studies have found that it may decrease LDL cholesterol as well as reduce inflammation in the body. White tea contains catechins a compound that may keep blood vessels open and possibly break down fat. If you are able to handle caffeine 2 or 3 cups a day is recommended. I myself am a coffee drinker and will only have a cup of tea when I am severely ill but if you enjoy tea just make sure it is good quality.

Tracking your Water Intake…

Posted on by Lenny Variano

 

                                                                                                                                                                                                                                                                                                                                                One of the most significant factors in maintaining a healthy weight or any weight loss program is water consumption. Most cravings for sweets, originate from dehydration. Drinking cold water can actually create a thermogenic effect on the body. In one experiment with 14 men and women, drinking 500ml of water increased metabolic rate by 30%. This happened within 10 minutes and lasted for up to 30-40 minutes. The water must be cold. Cold water creates the thermogenic effect when the body attempts to warm the water. However, lining up glasses of cold water as a reminder to drink can become problematic especially if you are away from home. A simple method might be to put 5 rubber bands around your wrist first thing in the morning. Every time you drink a bottle of water place one of the bands around the bottle and refill it. Make it a daily game.

 

https://pubmed.ncbi.nlm.nih.gov/14671205/

https://academic.oup.com/jcem/article/88/12/6015/2661518

Robots working in the O.R.

Posted on by Lenny Variano

Replacing a joint has become so matter of fact. Baby boomers especially don’t think twice about replacing a knee, hip etc. if it means extending the amount of time that they are able to stay active. The first joint replacement, according to historians, was in 1890. It was a carved and machined piece of ivory which replaced the knee of a seventeen year-old. It was performed, by a German surgeon named Themistocles Gluck. Over the years, the material used has changed dramatically. Everything from metal, plastic, ceramics to titanium. In the decade, 1990-2000, new technology made plastics more durable. This eliminated wear and tear and eventual replacement of the joint again. Technology has progressed to the point where you enter an operating room and there may be a model of a bone implant superimposed on a 3-D model of the person’s joint. Robotic arms which are directed through a console are guided and controlled by the surgeon. The tiny robotic hands are able to bend and rotate with a greater range of motion. This enables the surgeon to operate by only making small incisions preserving more bone and soft tissue than a conventional open procedure. Less muscle damage translates to faster recovery. Greater accuracy can mean better alignment and balance after knee surgery and minimal leg difference after hip surgery. This also preserves the longevity of the replaced joint. Hopefully we will never replace the surgeon totally.

https://www.intuitive.com/en-us/about-us/company?gclid=EAIaIQobChMI9LKyvP_k7gIVjeSzCh318QIcEAAYAyAAEgIRz_D_BwE

https://www.davincisurgery.com/?gclid=EAIaIQobChMI9Pm0tv7k7gIVByCGCh3b8QMbEAAYAiAAEgKhpPD_BwE