Browsed by
Month: April 2016

Healthy Foods from A-Z, “Y”

Healthy Foods from A-Z, “Y”

Good Morning Everyone!

We are on to the letter “Y” in our journey through the alphabet of healthy foods!

Yogurt-  

As one of the oldest and most popular fermented foods, yogurt is known around the world.  It is produced by bacterial fermentation of milk. 

There are several different types of yogurt available:

  1. Whole-Food (Full-Fat) Yogurt
  2. Greek Yogurt
  3. Soy Yogurt
  4. Lactose-Free Yogurt
  5. Flavored or Fruited Yogurt (beware of the sugar content!!)
  6. Kefir

Yogurt is highly nutritious and is an excellent of calcium, potassium and a good sources of protein with Greek yogurt containing the most.  It also provides numerous vitamins and minerals.

Health Benefits:

  • Yogurt with active cultures helps our gut health and aids in treating certain gastrointestinal conditions like constipation and lactose intolerance
  • Contains probiotic strains that boost the immune system
  • Helps prevent osteoporosis
  • Reduces the risk of high blood pressure
  • Helps you feel fuller longer

Yogurt is extremely versatile.  You can dip it, spread it, freeze it, add fruit to it or eat it plain. 

Some other ideas of ways to eat yogurt include:

  • Make a breakfast parfait by layering yogurt, dry cereal or granola, and topping with your favorite fruit
  • Top waffles or pancakes with yogurt and sliced strawberries
  • Enjoy a mid-day snack by blending yogurt, fruit and juice to make a delicious smoothie
  • Dip raw vegetables in plain yogurt
  • Use yogurt for salad dressing and dips
  • Serve plain yogurt on quesadillas, tacos, soups and chili—as an alternative to sour cream

For more information visit:

http://www.livestrong.com/slideshow/1011102-type-yogurt-you-pros-cons-13-different-kinds/#slide=1

http://www.healthyeating.org/Milk-Dairy/Nutrients-in-Milk-Cheese-Yogurt/Yogurt-Nutrition.aspx

http://www.webmd.com/food-recipes/benefits-yogurt?page=2

**The nutritional value will vary depending on the yogurt you choose.  You can use www.myfitnesspa.coml or www.caloriecount.com or calorie and nutrition information on some of your favorite yogurt brands: http://www.caloriecount.com/tag/food/yogurt

Some great and healthy recipes for yogurt include:

 

Scallion-Dill Potato Salad – http://www.eatingwell.com/recipes/scallion_dill_potato_salad.html

Lemon Horseradish Dip – http://www.realsimple.com/food-recipes/browse-all-recipes/lemon-horseradish-dip

5-Minute Healthy Strawberry Frozen Yogurt – http://www.justataste.com/5-minute-healthy-strawberry-frozen-yogurt-recipe/

Quinoa Whole Wheat Greek Yogurt Pancakes – http://www.cookingclassy.com/2013/03/quinoa-whole-wheat-greek-yogurt-pancakes-the-healthiest-pancakes-ive-ever-made/

Yams –

Yams, often confused with sweet potatoes, are a tuber native to Africa and Asia.  Yam flesh ranges in color from tan to pink or purple.  Yams tend to be dry and starchy, providing a healthy energy source with important nutritional benefits.

Health Benefits:

  • Good source of vitamin B6, believed to reduce the risk of developing heart diseases
  • A good source of important antioxidants like beta carotene and vitamin C
  • Low glycemic index food, diabetics can eat yams without worrying about a rise in blood sugar level
  • Reduces constipation and aids in healthy digestion
  • Helps to decrease bad cholesterol
  • Daily consumption increases nutrient absorption in the body
  • Has the ability to increase learning and memory capacity in our brains
  • A cancer deterrent especially of colon cancer

Be sure to choose yams that are firm and do not have any cracks, bruises or spots.

*Do not buy refrigerated yams as cold temperatures can alter their taste*

Yams can be used in a variety of cuisines, either boiled, baked and even roasted.  It can also be used in the preparation of cakes, muffin and bread.   

For more information visit:

http://www.stylecraze.com/articles/benefits-of-yam-for-skin-hair-and-health/

http://www.thehealthsite.com/diseases-conditions/health-benefits-of-yam/

For more nutritional information go to:  http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2726/2

Some great and healthy recipes for yams include:

Yam, Bacon and Apple Hash – http://www.foodnetwork.com/recipes/anne-burrell/garnet-yam-bacon-and-apple-hash-recipe.html

Roasted Yams – http://allrecipes.com/recipe/157193/roasted-yams/

Healthy Candied Yams – http://mywholefoodlife.com/2012/11/05/healthy-candied-yams/

Oven Baked Yam Fries – http://houseandhome.com/recipe/oven-baked-yam-fries-recipe/

For more tips on how to cook yams visit: http://www.bhg.com/recipes/how-to/cooking-basics/how-to-cook-yams/

 

 

“Do Something” Challenge!!!!

“Do Something” Challenge!!!!

Good Morning Everyone!!

Are you ready for the next challenge?!?!?!?  This challenge is a great fit for everyone but especially those of you who have never participated in a challenge:).  Our Q2 challenge is called the “Do Something Challenge” and will include a combination of healthy habits we have been working on over the last few years.  Attached you’ll find the spreadsheet with the “Something” you will be challenged to do for that day.  At the end of every day, you will simply check the “Complete” box if you completed the challenge for that day OR “Not Complete” is you did not.

This is an 8 week challenge with “Something” to do every Monday through Saturday (you get to take Sunday’s off).  You must complete the “Something” on the date it is designated for in order for it to count as “Complete”.  To give you an idea of what you can expect to see on the spreadsheet, one of your challenges is to enjoy dinner with some friends – HOW FUN IS THAT!?! 

At the end of the challenge you will submit your spreadsheet with what you completed.  Prizes will be handed out at the end of the challenge – check out what you could win:

  • The first 10 people who submit their spreadsheet and complete 36 of the 48 days will win one of the following:
    • Foam roller
    • Trigger Point Massager
    • Stability Ball
  • The first 10 people who submit their spreadsheet and complete 42 of the 48 days will win one of the following:
    • Beginner’s Yoga Kit
    • Beginner’s Pilates Kit
    • Strong Core and Back Kit
    • Fitbit Flex
  • The first 2 people who submit their spreadsheet and have a PERFECT SCORE – ALL 48 DAYS COMPLETED will win a $50 gift card of their choice!!!

The Challenge will begin next Monday May, 2nd 2016 and will end on Saturday June, 25th 2016.  To enter the challenge you will need to email me by the end of this week to let me know you will be participating.  Let me know if you have any questions J.

Have a fantastic Monday – it’s going to be a great week!!!

Upcoming Races and Events to Get Involved In!!!

Upcoming Races and Events to Get Involved In!!!

Hi All!

Spring is here and so are MANY events and races!

  1. Heart Walk – Saturday May, 7th  at EMU at 9:30am.  If you would like to donate or participate in the walk, click the following link: AHA Team McKinley If you are not able to participate in the walk on the 7th , there will be a group of us walking or running a 5k on Friday May, 6th at 12:00pm.  Email me to let me know if you are going to participate.
  2. March of Dimes, March for Babies – Sunday May, 15th at Hudson Mills Park at 11:00am.  Click the following link to donate or participate in the walk:http://www.marchofdimes.org/michigan/events/10268_3137313936.html
  3. 2nd Annual Recovery Walk for Awareness – Saturday May, 21st at 11:00am at Liberty Square.  Click the following link for more information about the event:https://signedevents.com/united-states/ann-arbor/2nd-annual-recovery-walk-for-awareness/
  4. 43rd Annual DXA2 (Dexter/Ann Arbor Run) – Sunday June, 5th.  Start times are different depending on the event.  There is a 5k, 10k and ½ marathon you can choose to participate in!  Please email me to let me now you are participating – we have a group of people who have committed to participating in the 5k and 10k…the more the merrier!! Click the following link to register: http://www.dxa2.com/contents/registration
  5. The Longest Day, Ann Arbor Nusteppers for Alzheimer’s Association – Monday June, 20th.  Come join me on a Nustep as we raise money for the Alzheimer’s Association and keep a Nustep in motion from sunrise to sunset.  I will get back with you on the specific time Team McKinley will be going to participate.  If you would like to donate, click the following link:http://act.alz.org/site/TR?fr_id=8480&pg=informational&sid=22697
Healthy Gut Series – Part 8

Healthy Gut Series – Part 8

Good Morning Everyone!

Here is the final email in the Healthy Gut Series!!

Probiotic Guide:

Probiotic vs. Prebiotic

Probiotics are, for the most part, bacteria that reside in our intestinal tract.  Other types of probiotics are yeast.  Probiotics get into our intestines from foods we eat or supplements.  There are many types of probiotics, and each one behaves a bit differently in our gut.  Any food that is cultured or fermented has probiotics. 

Foods with probiotics include:

  • Yogurt, kefir, and buttermilk
  • Kombucha (a fermented tea that is gaining in popularity in the U.S.)
  • Aged cheese such as cheddar, gouda or parmesan
  • Sauerkraut, kimchi and other pickled versions of veggies
  • Pickles
  • Microalgae (ocean-based plants such as spirulina, chorella, and blue-green algae)
  • Miso (fermented barley, soy or rice)
  • Tempeh (fermented soy)

Unlike probiotics, prebiotics are not alive.  Most prebiotics are some form of fiber.  Our body does not digest fiber, but the bacteria in our gut, including the probiotics, digest the fiber.  Prebiotics are essentially food for our probiotics.  

Foods with prebiotics include:

  • Raw chicory root (top source with almost 60% fiber)
  • Raw Jerusalem artichoke
  • Raw garlic, leeks and onions
  • Whole wheat
  • Fruits and vegetables
  • Legumes

*The best way to consume probiotics and prebiotics is via food, not supplements!

For more information on their differences, visit: http://blog.fooducate.com/2013/09/09/this-simple-graphic-explains-the-difference-between-probiotics-and-prebiotics/

Probiotic Supplements and their Costs:

Top 10 Probiotic Supplements according to LabDoor.com:

  1. SureBiotics ($39.99 – 60 day supply auto-ship or NO auto-ship $64.99)
  2. Renew Life Ultimate Flora Critical Care ($27-30)
  3. NOW Foods Probiotic-10 (~$30)
  4. Healthy Origins Probiotic (~$20)  
  5. Dr. Mercola Complete Probiotics (~$73)
  6. Nutrition Now PB8 (pack of 2 is about $30 on amazon)
  7. Sedona Labs iFlora Multi-Probiotic (~$17 on amazon, ~$40 in a drugstore)
  8. Culturelle Digestive Health Probiotic (for a box of 80 capsules at Costco $30)
  9. GNC Ultra 50 Probiotic Complex ($30-35)
  10. Puritan’s Pride Premium Probiotic 10 (1 for $30, or 3 for $36 if you buy through their website)
  11. Bio-Kult Advanced Probiotic ($42 on amazon)

For more information visit: https://labdoor.com/rankings/probiotics

*Better Health Store has several that are refrigerated!  

Shelf vs. Refrigeration

Refrigerated products are more likely to retain their potency but there are some non-refrigerated probiotic pills, particularly those with specific technology to protect the bacteria from heat, light and oxygen, can also remain viable for an extended period of time.

Manufacturers of high-quality, non-refrigerated probiotic products place a guarantee of probiotic content at the time of manufacture. They should also include an expiration date. Whether selecting a refrigerated or non-refrigerated product, retailers should steer customers toward a pill with a high dose of probiotics, and preferably one that also contains prebiotics. This helps ensure viable amounts of bacteria remain at the time of purchase.

For more information visit: http://newhope360.com/ingredients-general/secret-shopper-whats-difference-between-shelf-stable-and-refrigerated-probiotics

Start Eating the Skin or Peel of These 12 Fruits and Veggies!

Start Eating the Skin or Peel of These 12 Fruits and Veggies!

Good Morning Everyone!

Do you peel your fruits and veggies before you eat them?  Well, there are 12 fruits and veggies you may want to consider leaving the skin or peel on.  Check out this article, it’s very interesting.  Below are six of my favorites :). 

http://www.stack.com/a/fruit-vegetable-peel

**Be sure to buy ORGANIC always is possible, but especially if you are going to consume the skin or peel – even with the best fruit and veggie wash it’s very possible you will still be consuming the pesticides and chemicals**.

One more thing – enjoy your fruit in an appropriate quantity for your activity level and if you’re not sure what that quantity is, I can help you figure that out.  Be aware of the sugar contentJ.

  1. Apples – ½ of the fiber and 1/3 of the vitamin C, A and potassium are in the skin.
  2. Potatoes – 90% of the iron and ½ the fiber is in the skin.
  3. Citrus (oranges, lemons, limes and grapefruits) – 2x as much vitamin C in the peel as is in the flesh of the fruit.  Citrus also boosts iron absorption!
  4. Cucumber – most of the vitamin K is in the skin
  5. Kiwi – there are more flavonoids, vitamin C and antioxidants in the skin and double the fiber.
  6. Mango – Researchers found that mango skin contains properties similar to resveratrol, which helps burn fat and inhibits the production of mature fat cells. Mango flesh extracts were also tested, but did not produce the same results, which suggests that one needs to eat mango skin in order to get this beneficial property.  A mango’s peel also contains larger quantities of carotenoids, polyphenols, omega-3, omega-6 and polyunsaturated fatty acids than its flesh. Another study found compounds more heavily concentrated in mango’s skin that fight off cancer, diabetes and heart disease.

Have a great Thursday!!!!!