Stay Healthy with a Bunch of Berries and Glass of Red Wine

Berries are packed full of vitamins and antioxidants that have been shown to have prevent inflammation in the body, including the brain.  Cranberries, blackberries, and blueberries are ranked among the highest in all fruit with antioxidants.  In fact, just one cup of blueberries has about 13,427 antioxidants…Wow!!! When is the right time to buy these powerful berries?  Well, the answer is now… Blueberry season peaks in May and tend to be less expensive during the summer months.  So add a cup to your next snack, meal, or dessert for some extra flavor, texture, and health benefits. 

Now, you may ask yourself...What is an antioxidant and what's the big deal??  Antioxidants are compounds that fight disease and may protect cells from oxidative stress.  Oxidative stress occurs when the body is unable to repair damage, free radicals are produced, and this toxic imbalance within the body promotes cancer cell growth.  Another antioxidant called resveratrol is found in red grapes, raspberries, and mulberries.  Yes, one of the key ingredients in a glass of red wine is resveratol...so drink up!  Resveratrol has been shown to affect age-related genes and reduce the risk of cancer and Alzheimer’s disease.  Recent research has found that berries have been associated with sharpening cognitive function and protecting brain function.  According to a study from Brigham and Women’s Hospital, participants that consumed more than one to two half-cup servings of strawberries or blueberries per week showed slower mental decline due to aging.  

Wine Tasting with Friends in Fredericksburg, TX

Overall, berries improve brain functioning, prevent cancer, delay the onset of other chronic disease, and provide vital vitamins to the body.  The summer time calls for a bunch of berries to your next recipe and a glass of red wine!     

My Aching Back

Lower Back Pain 

One of the most common complaints in the workplace today is lower back pain.  In fact, about 60 to 80% of the United States will experience back pain in their lifetime and almost one quarter of workplace injuries and illnesses are due to back problems.  The number of cases is astounding in the United States and this directly affects performance, quality of life, and raises health care costs.     

What is connection between workplace and back pain?  Well sitting for long periods of time at a desk, compresses the spinal disks, and puts stress on the spine.  This static lifestyle combined with improper posture is the recipe for lower back pain.  The goal for maintaining a healthy back is prevention.    

The human body is designed to move and to be active, not to stay seated from 9 to 5 every workday.  Being active and exercising is one of the key components to reducing stress, preventing tightness, and keeping joints hydrated.  Resistance training is important to promote bone health, improve strength, and prevent injuries.  Strengthening abdominal muscles and other supportive muscles will provide stability for the spine, which will support proper posture.  Also, it is important to increase flexibility in extremities that affect the back.  Research has shown that tight hip-flexors and hamstrings are common around those with lower back pain.   

In addition, there are various ways to prevent back pain in the office; it would include getting up from your desk, stretching, and moving.  After sitting for a long time, get up from your chair and force yourself to stretch and walk around.  This periodic stretching strategy will also alleviate stress, relieve tightness in the lower back, and promote proper alignment.  Supplement these activities into your workday with a lunch high in calcium and vitamin D.  These dietary nutrients promote bone health and can be found in food sources such as milk and yogurt.      

According to Michael Bracko at the 10^th annual ACSM conference, stress in the workplace and at home appears to be a cause for these back complications.  Other factors that contribute to lower back pain include: a single accident or event, high body mass index (BMI), poor muscular endurance, and lack of physical activity.   Therefore, in order to prevent back problems it involves a holistic approach by managing stress and these other risk factors.

Another factor that contributes to back pain would be improper lifting.  Commonly, people bend at the waist in order to pick up an object because it tends to be easier.  This improper technique may cause micro-tears in the spinal disks.  Interestingly, these small tears do not cause pain and are usually left untreated because individuals are unaware of the injury.  Overtime, this damage builds up and results in bulging and ruptured disks.  The proper lifting technique involves bending at the knees in order to use the strength of your legs to lift an object. 

Overall, the number of back pain cases is rising in the United States.  Take control of your health and prevent back pain by addressing risk factors and adding exercise into your lifestyle.  

References
http://www.valleyparent.com/organizedchaos/?p=306
http://doubleyourgains.com/deadlift-lower-back-pain-how-to-start-the-deadlift-with-your-legs-and-hips-not-your-lower-back
http://www.richmondchiro.net/health-conditions/lower-back-pain/

Soy Honey Salmon

Ingredients:  

• 1 lb of Fresh Salmon 
• 1/4 cup of Reduced-sodium soy sauce 
• 1 Tbl Ginger
• 1 Tbl Honey 
• 1 Tbl lemon juice 
• 1-4 garlic cloves, chopped    

Directions: 

• Take the bones out of the salmon and rinse the fillets with cool water.  Dry them with a paper towel and set aside in a pan.  Whisk together the soy sauce, honey, lemon juice, and garlic in a small bowl until the honey is almost dissolved.  Pour the mixture over the salmon and refrigerate for a few hours.  
• Remove the salmon from the marinade and transfer it to heavy duty aluminum foil.  Top the salmon with the garlic from the marinade and fold it up in the foil.  
• Grill the salmon (~6-8 minutes) and serve immediately.    

Surprising Foods

Surprising Foods Packed Full of Fat 

Fettuccine Alfredo = 34 grams of Fat

Big Mac = 29 grams of Fat

Classic Caesar Salad = 36 grams of Fat

Tuna Sandwich = 41 grams of fat 

White Pizza = 22 grams of Fat

Saturated fats have shown to increase “bad” cholesterol, also know as LDL.  Food sources include animal products- steak, cheese, and cream.  Some of these foods are shown above: alfredo sauce, pizza slice, a cheeseburger, and salad dressing.  In order to limit saturated fats: select lean meats and trim off the fat, and choose non-fat and low-fat dairy options.  Also, substitute unsaturated or “good” fat options; for example, replace butter for olive oil.  Another dangerous fat is trans fats and this has shown to raise “bad” cholesterol (LDL) and reduce “good” cholesterol (HDL).  These fats are coded as "partially-hydrogenated vegetable oils" on food labels and are found in almost all processed foods - such as baked goods and fast food.  Both trans and saturated fats increase the risk for heart disease and increase cholesterol in the body even more than foods that are high in cholesterol. 

According to the American Heart Association, healthy people should consume less than 300 mg/day of cholesterol and others at risk for heart disease less than 200 mg/day.  One egg contains about 186 mg of cholesterol and only 1.6 g of saturated fat and one egg a day is "ok" for healthy adults.  However, recent studies have shown the direct association that saturated fats have on cholesterol levels.   The following are surprising foods that increase cholesterol…

·      Pizza: Usually, one slice of pizza has 10 grams of fat and 4.4 grams of saturated fats.  If you want a slice then stick to one and top it with filling vegetables.

·      Whole-fat dairy products: Dairy foods are loaded with saturated fats.  Switch to low-fat milk, cheeses, and yogurt.  

·      Ground turkey: It may say 85% lean ground turkey on the package, but it still has 12.5 grams of fat.  Be aware of food labels and make sure to select lean meat options.    

·      Mashed potatoes: Delicious... but they are loaded with saturated fat with cream, cheese, and butter.  Order a plain potato and top it with salsa, broccoli, lean chicken, and low-fat sour cream and shredded cheese.      

·      Plant Oil: Coconut, coconut oil, palm oil, and coconut butter contain lots of saturated fat.  Pina coladas have about 600 calories and 20 grams of saturated fat in about 12 ounces.  They may seem refreshing but limit your intake!  Switch to other cool summer time drinks such as: refreshing and calorie-free water or wine (5 oz. white wine = 123 calories).        

·      Popcorn: Cinema’s medium sized popcorn has about 60 grams of saturated fat and 1,200 calories.  Skip the buttery topping and select the small sized popcorn.    

Spinach, Red Peper, & Sausage Tortellini

Ingredients:

• 1/2 onion (thinly sliced) 
• 2 cloves of garlic minced 
• 1 package Italian Turkey or Chicken Sausage (sliced) 
• 1 red pepper (thinly sliced) 
• 1 container of Buitoni light Alfredo sauce (small size) 
• 1 can diced tomatoes 
• 1 bag baby spinach 
• 1 package Buitoni whole wheat cheese tortellini 
• Parmesan cheese 
• salt & pepper 

Brown onion, garlic, red pepper, and sausage.  Drain if necessary.  Cook tortellini according to package directions.  Add sauce, tomatoes, and spinach to meat mixture.  Lastly- carefully fold in tortellini and top with Parmesan cheese and salt and pepper to taste.   

Skin Cancer & Summer Safety

Skin Cancer & Summer Safety 

Skin cancer is the most common form of cancer in the United States.  Two most common types of skin cancer: is  Basal cell (small, round cells that form the outer surface of the skin) and Squamous cell (flat cells that form the surface of the skin).  Here is a simple tool that I learned from Medical Center of Plano in order to check your skin:      


A-B-C-D-E SKIN EXAMINATION

• Asymmetrical: irregular shapes
• Borders: irregular, notched or scalloped borders
• Color: many colors or an uneven distribution of color
• Diameter: larger than ¼ inch or about the size of a pencil eraser
• Evolving Over Time: changes over time in size, color, or shape

TIPS to PREVENT SKIN CANCER

• Avoid the sun between 10 a.m. and 4 p.m when the sun rays are the strongest

• Wear sunscreen year-round. Choose a sun protection factor (SPF) of at least 15.  

• Wear protective clothing 

• Avoid tanning beds and tan-accelerating agents

• Be aware of sun-sensitizing medications

• Check your skin regularly and report changes to your doctor

• Have regular skin exams 

WHY WATER?! 

• Flushes out the toxins

• Carries nutrients to cells

• Provides a moist environment for tissues 

• Vital for every organ 

• Drink 8-10 glasses of water/day  

• If you find yourself “feeling” thirsty . . . you waited too long to drink! 

HOW MUCH food is TOO much

WHAT should I eat?  WHAT is healthy?!  WHAT is unhealthy?!

These commonly asked questions are important but sometimes the weight gain and elevated blood values do not deal with WHAT but HOW MUCH.  Yes, HOW MUCH food you are eating.  Believe it or not..the Texas-sized dinner plates and HUGE soda cups from the gas station are not the answer.  The mentality of "less is more" is actually true!
     
It is important to determine the difference between a portion size and the recommended serving size.  A portion is the amount of one food item consumed during a meal or a snack.  An example of this would be sitting down at dinner and filling your entire plate with pasta... The amount of pasta you consume in that sitting is a portion; this portion is bigger than the recommended serving size.  The excess carbohydrate consumed will spike glucose levels in the blood (blood sugar) and will be converted into fat for storage.  Even though, pasta is a healthy food option, eating too much of it can alter blood values and promote weight gain.

Unfortunately, the food industry has made it difficult for us to read a label and measure out portions.  If you do not have measuring cups available... then use these simple techniques.  Use your hands to determine a recommended serving size or these familiar objects!
TIP OF THUMB = 1 TEASPOON

FROM THE 1st KNUCKLE TO THE TIP = 1 TB

CUPPED HAND = ½ CUP FIST = 1 CUP
 
PALM OF HAND: MEAT PORTION 3-4 OZ