McKinley Grapevine

Hey Guys!

Ever wonder why we need antioxidants?  Some may already know the purpose of an antioxidant but for those who don’t, in simple terms, antioxidants fight off free radicals.  We are exposed to free radicals daily through air pollution, sunlight exposure, cigarette smoke and even stress because of the way it weakens our immune system.  The paragraph below is from an article I read by Carmela Roush who is a Natural Solutions Vitamin and Herb Consultant.  She does a great job describing what a free radical is and how antioxidants fight to keep the cells in our bodies healthy.

“First it is important to understand how and why free radicals occur in our bodies. Free radicals
actually come from good cells that have oxidation damage to them. Free radicals are all about
atoms, protons, neutrons, and electrons which are a part of each and every cell in our bodies.
When oxidation occurs within a cell an electron will break away and is now looking for a new
home. This little simple electron is kind of like a big bully. It’s a big bully with out a friend so he is
going to do what ever it takes to find one of his own kind. This free electron will beat up on a
healthy cell until it gets in and attaches its self to another electron. This is not good because you
do not want uneven electrons with in a cell. It is this uneven number of electrons that causes the
damaging effects. This is a very simple example to explain that free radicals are atoms or groups
of atoms with an odd (unpaired) number of electrons. Since we are just one big group of cells
walking around this is very important information to understand. If our cells aren’t healthy then
neither are we!
..So let’s say a free radical is beating up on a cell in the liver. This big bully
free radical finally breaks through the cell membrane and gets into the healthy cell and now hooks
up with one of the electrons in that cell. This is when the trouble can begin. The cell now
becomes deformed because of its odd number of electrons. This is how cancer can form or
various health challenges to our bodies.
Here is why antioxidants are so powerful and necessary. Science shows us that antioxidants do
not become free radicals themselves because they are stable with or without the electron they
donate. This simply means they can give away an electron without being damaged its self.
Antioxidants neutralize free radicals by donating an electron to the end the “stealing” reaction.
This is the reaction of that big bully beating up on the cell.”

Now that you understand why we need antioxidants, here are a list of antioxidant rich food you should try to consume daily:

Note: Buy fresh fruits and veggies and whatever is in season.  Also, eat the skin on your apples, kiwis, potatoes and tomatoes because the skin is rich with antioxidants 🙂

-carrots, squash, sweet potato, broccoli, brussell sprouts, green leafy veggies, kale, collards, tomatoes

-cantaloupe, peaches, apples, oranges, strawberries, blueberries, pink grapefruit, watermelon, kiwi, red and purple grapes, pomegranate, cranberries

-fish, shellfish, eggs, chicken and garlic

Some consume too much and some don’t consume enough.  The truth is we all need fat, 20% of your diet to be exact.  More important than the amount you consume is the types of fat you eat.  You want to stay away from Trans and eat small amounts of saturated fat.  The bulk of your fat intake should come from monounsaturated and polyunsaturated foods.  I read this great article the other day describing what fat does to your body, why you need fat and examples of the right fats you should consume.  Here it is, read it and share any comments or questions you might have

Healthy Fat Keeps You Thin

 

Olive Oil = 1 TBS = 120 cals = 13.5g fat

In order to reap the benefits of olive oil, it should be added to food AFTER the food is cooked. Drizzle on salads and fresh vegetables. Topping a tomato with a bit of olive oil will increase your body’s ability to use the lycopene in the tomato. Pretty cool, eh?

Natural Peanut Butter = 1 Tbs = 100 cals = 8g fat

A reasonable serving of natural peanut butter is one tablespoon for a snack and two tablespoons for a meal. Please understand that you must eat the NATURAL peanut butter. Read the ingredients and if it lists hydrogentated anything, put it back on the shelf.

Almonds = 1 oz. (22 whole) = 170 cals = 17g fat

Avoid salted as they are high in sodium. Add a small apple and you have an easy-to-pack, healthy, mid-afternoon snack!

Avocado = 1 medium = 115 cals = 15g fat

Avocados are so yummy! Try them on your salad, on top of black bean soup, with salsa on your eggwhites, or in your tuna wrap. They add a creamy, tasty and satiating bit of fat to your meal so that you stay full until the next feeding.

Ground Flax Seeds = 1 Tbs = 50 cals = 4g fat

I add a tablespoon to my morning oatmeal. It adds a fun, nutty flavor. It’s also quite delectible in yogurt or on top of cottage cheese and strawberries.

Flax Seed Oil = 1 Tbs = 115 cals = 15g fat

Combine with balsamic vinegar for a twist on your typical salad dressing. If you are into that whole nutty flavor thing, try substituting it for peanut butter in your protein shakes.

Salmon = 4oz = 200 cals = 9.2 g fat

Salmon is high in protein (19grams per 4oz. serving) and low in carbs (0). It is best to eat it broiled, baked, poached or steamed. I love salmon and eat it at least twice a week. If you are lucky enough to live on the west coast, chose wild salmon over fresh or Atlantic. It will have the lowest mercury and PCB levels. Recent research has assured me that eating even the Atlantic salmon twice a week is OK for most adults. However, women who are pregnant or breast feeding should consult their docbefore making that decision.

Comfort Foods…AKA…Carbohydrates!!!

It’s that time of year again!  Soon we’ll be in hibernation and craving comfort foods…A LOT!  Carbohydrates are necessary for us to function because it is our source of energy.  To be specific it aids in the function of the brain and central nervous system.  Stimulants are great for a quick burst of energy but carbs provide you with longer sustainable energy!  Clearly the downside to carbs is eating too much.  Whatever our bodies do not use as energy will be stored away as FAT!

The two types of carbs we consume are complex carbs and simple carbs.  Complex carbs are more slowly digested and almost always found in more healthful foods like fruits, veggies and whole grains.  Simple carbs, aka simple sugars are quickly converted to glucose in your body .  Simple carbs include naturally occurring sugars and are most usually found in refined, processed foods with fewer nutrients, and tend to be less satisfying and more fattening.

The best time to consume simple carbs is right before a workout.  The best time to eat complex carbs is 45min after your workout with 20-40 grams of protein.  In general, no more than 50% of your meal should be carbs and of those carbs you want to focus on consuming fruits, veggies and whole grains.  Refer to the following lists for examples of complex and simple carbohydrates:

Complex Carbohydrates:

Spinach	Whole Barley	Grapefruit
Turnip Greens	Buckwheat	Apples
Lettuce	Buckwheat bread	Prunes
Water Cress	Oat bran bread	Apricots, Dried
Zucchini	Oatmeal	Pears
Asparagus	Oat bran cereal	Plums
Artichokes	Museli	Strawberries
Okra	Wild rice	Oranges
Cabbage	Brown rice	Yams
Celery	Multi-grain bread	Carrots
Cucumbers	Pinto beans	Potatoes
Dill Pickles	Yogurt, low fat	Soybeans
Radishes	Skim milk	Lentils
Broccoli	Navy beans	Garbanzo beans
Brussels Sprouts	Cauliflower	Kidney beans
Eggplant	Soy milk	Lentils
Onions	Whole meal spelt bread	Split peas

Simple Carbohydrates:

Table sugar

Corn syrup

Fruit juice

Candy

Cake

Bread made with white flour

Pasta made with white flour

Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc.

Candy

All baked goods made with white flour

Most packaged cereals

Protein!!

I just read this short article on WEBMD.com which summed up “The Power of Protein” beautifully!  Give it a read and following the article I will post some great protein sources from both the vegetarian and meat eater!

http://www.webmd.com/fitness-exercise/guide/benefits-protein

How much protein do you NEED?  This answer will vary depending on what article you read or who you choose to ask.  If you ask me it has been my experience consuming 30% of your calories from protein sources works well for those who are trying to lose weight…specifically body fat.  Here are some great protein sources for the vegetarian:

Description	Weight (g)	Measure	Content per Measure (g)
Alfalfa seeds, sprouted, raw	33	1 cup	1.32
Artichokes, (globe or French), cooked, boiled, drained, without salt	120	1 medium	4.18
Asparagus, canned, drained solids	72	4 spears	1.54
Asparagus, cooked, boiled, drained	60	4 spears	1.55
Asparagus, frozen, cooked, boiled, drained, without salt	180	1 cup	5.31
Avocados, raw, California	28.35	1 oz	0.60
Avocados, raw, Florida	28.35	1 oz	0.45
Beans, baked, canned, plain or vegetarian	254	1 cup	12.17
Beans, baked, canned, with pork and tomato sauce	253	1 cup	13.05
Beans, black, mature seeds, cooked, boiled, without salt	172	1 cup	15.24
Beans, Cowpeas (Blackeyed), immature seeds,  boiled, without salt	165	1 cup	5.23
Beans, Cowpeas (blackeyed), immature seeds, frozen, cooked, boiled, drained, without salt	170	1 cup	14.43
Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds,	172	1 cup	13.30
Beans, Kidney beans, red, mature seeds, canned	256	1 cup	13.44
Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt	177	1 cup	15.35
Beans, Lima beans, large, mature seeds, canned	241	1 cup	11.88
Beans, Lima beans, large, mature seeds, cooked, boiled, without salt	188	1 cup	14.66
Beans, Mung beans, mature seeds, sprouted, cooked, boiled,  without salt	124	1 cup	2.52
Beans, Mung beans, mature seeds, sprouted, raw	104	1 cup	3.16
Beans, Navy beans, mature seeds, cooked, boiled, without salt	182	1 cup	15.83
Beans, Pinto beans, mature seeds, cooked, boiled, without salt	171	1 cup	14.04
Soybeans, mature cooked, boiled, without salt	180	1 cup	22.23
Beans, Snap beans, green, canned, regular pack, drained solids	135	1 cup	1.55
Beans, Snap beans, green, cooked, boiled, drained, without salt	125	1 cup	2.36
Beans, White beans, mature seeds, canned	262	1 cup	19.02
Beet greens, cooked, boiled, drained, without salt	144	1 cup	3.70
Beets, canned, drained solids	170	1 cup	1.55
Broccoli, raw	88	1 cup	2.62
Broccoli, cooked, boiled, drained, without salt	156	1 cup	4.65
Beets, cooked, boiled, drained	170	1 cup	2.86
Beets, cooked, boiled, drained	50	1 beet	0.84
Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt	170	1 cup	2.65
Cabbage, Chinese (pe-tsai), cooked, boiled, drained, without salt	119	1 cup	1.79
Cabbage, cooked, boiled, drained, without salt	150	1 cup	1.53
Cabbage, raw	70	1 cup	1.01
Cabbage, red, raw	70	1 cup	0.97
Carrots, cooked, boiled, drained, without salt	156	1 cup	1.70
Carrots, frozen, cooked, boiled, drained, without salt	146	1 cup	1.74
Carrots, raw	110	1 cup	1.13
Cauliflower, cooked, boiled, drained, without salt	124	1 cup	2.28
Cauliflower, frozen, cooked, boiled, drained, without salt	180	1 cup	2.90
Cauliflower, raw	100	1 cup	1.98
Celery, cooked, boiled, drained, without salt	150	1 cup	1.25
Celery, raw	120	1 cup	0.90
Corn, sweet, white, cooked, boiled, drained, without salt	77	1 ear	2.56
Corn, sweet, yellow, canned, vacuum pack, regular pack	210	1 cup	5.06
Corn, sweet, yellow, cooked, boiled, drained, without salt	77	1 ear	2.56
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt	164	1 cup	4.51
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt	63	1 ear	1.96
Cucumber, peeled, raw	119	1 cup	0.68
Cucumber, with peel, raw	104	1 cup	0.72
Dandelion greens, cooked, boiled, drained, without salt	105	1 cup	2.10
Endive, raw	50	1 cup	0.63
Garlic, raw	3	1 clove	0.19
Lentils, mature seeds, cooked, boiled, without salt	198	1 cup	17.86
Lettuce, cos or romaine, raw	56	1 cup	0.91
Lettuce, iceberg (includes crisphead types), raw	55	1 cup	0.56
Lettuce, looseleaf, raw	56	1 cup	0.73
Mushrooms, canned, drained solids	156	1 cup	2.92
Mushrooms, cooked, boiled, drained, without salt	156	1 cup	3.39
Mushrooms, raw	70	1 cup	2.03
Mustard greens, cooked, boiled, drained, without salt	140	1 cup	3.16
Okra, cooked, boiled, drained, without salt	160	1 cup	2.99
Okra, frozen, cooked, boiled, drained, without salt	184	1 cup	3.83
Olives, ripe, canned (small-extra large)	22	5 large	0.18
Onions, cooked, boiled, drained, without salt	210	1 cup	2.86
Onions, dehydrated flakes	5	1 tbsp	0.45
Onions, raw	110	1 whole	1.28
Onions, spring or scallions (includes tops and bulb), raw	100	1 cup	1.83
Parsley, raw	10	10 sprigs	0.30
Parsnips, cooked, boiled, drained, without salt	156	1 cup	2.06
Peas, edible-podded, cooked, boiled, drained, without salt	160	1 cup	5.23
Peas, edible-podded, frozen, cooked, boiled, drained, without salt	160	1 cup	5.60
Peas, green, canned, regular pack, drained solids	170	1 cup	7.51
Peppers, hot chili, green, raw	45	1 pepper	0.90
Peppers, hot chili, red, raw	45	1 pepper	0.90
Peppers, sweet, green, cooked, boiled, drained, without salt	136	1 cup	1.25
Peppers, sweet, green, raw	119	1 pepper	1.06
Peppers, sweet, red, raw	119	1 pepper	1.06
Potato, baked, flesh and skin, without salt	202	1 potato	5.05
Potatoes, baked, flesh, without salt	156	1 potato	3.06
Potatoes, boiled, cooked in skin, flesh, without salt	136	1 potato	2.54
Potatoes, boiled, cooked without skin, flesh, without salt	135	1 potato	2.31
Potatoes, hashed brown, home-prepared	156	1 cup	3.78
Pumpkin, canned, without salt	245	1 cup	2.70
Pumpkin, cooked, boiled, drained, without salt	245	1 cup	1.76
Radishes, raw	4.5	1 radish	0.03
Spinach, canned, drained solids	214	1 cup	6.01
Spinach, cooked, boiled, drained, without salt	180	1 cup	5.35
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	190	1 cup	5.97
Spinach, raw	30	1 cup	0.86
Squash, summer, all varieties, cooked, boiled, drained, without salt	180	1 cup	1.64
Squash, summer, all varieties, raw	113	1 cup	1.33
Squash, winter, all varieties, cooked, baked, without salt	205	1 cup	1.82
Squash, winter, butternut, frozen, cooked, boiled, without salt	240	1 cup	2.95
Sweet potato, canned, vacuum pack	255	1 cup	4.21
Sweet potato, cooked, baked in skin, without salt	146	1 potato	2.51
Sweet potato, cooked, boiled, without skin, without salt	156	1 potato	2.57
Tomatoes, red, ripe, canned, stewed	255	1 cup	2.42
Tomatoes, red, ripe, canned, whole, regular pack	240	1 cup	2.21
Tomatoes, red, ripe, raw, year round average	180	1 cup	1.53
Tomatoes, sun-dried	2	1 piece	0.28
Tomatoes, sun-dried, packed in oil, drained	3	1 piece	0.15
Watermelon, raw	286	1 wedge	1.77

Description	Weight (g)	Measure	Content per Measure (g)
Buckwheat flour, whole-groat	120	1 cup	15.14
Buckwheat groats, roasted, cooked	168	1 cup	5.68
Bulgur, cooked	182	1 cup	5.61
Bulgur, dry	138	1 cup	11.70
Cornmeal, degermed, enriched, yellow	140	1 cup	17.21
Cornmeal, whole-grain, yellow	122	1 cup	9.91
Noodles, chinese, chow mein	45	1 cup	3.77
Oat bran, cooked	219	1 cup	7.03
Oat bran, raw	94	1 cup	16.26
Peanut butter, smooth style, with salt	16	1 tbsp	4.03
Quinoa, cooked	–	1 cup	11
Rice, brown, long-grain, cooked	125	195	5.03
Rice, white, long-grain, regular, cooked	158	195	4.25
Spaghetti, cooked, enriched, without added salt	140	1 cup	6.68
Spaghetti, whole-wheat, cooked	140	1 cup	7.46
Tempeh	225	1 cup	31
Tofu, firm, prepared with calcium sulfate and magnesium chloride	81	1/4 block	6.51
Wheat flour, white, all-purpose, enriched, bleached	125	1 cup	12.91
Wheat flour, whole-grain	125	1 cup	16.44
Wheat flour, white, bread, enriched	125	137	16.41
Whole wheat bread	2 slices	2 slices	5
Veggie burger	1 patty	1 patty	5-24

Meat and Dairy Protein Sources:

Beef

• Hamburger patty, 4 oz – 28 grams protein
• Steak, 6 oz – 42 grams
• Most cuts of beef – 7 grams of protein per ounce

Chicken

• Chicken breast, 3.5 oz – 30 grams protein
• Chicken thigh – 10 grams (for average size)
• Drumstick – 11 grams
• Wing – 6 grams
• Chicken meat, cooked, 4 oz – 35 grams

Fish

• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
• Tuna, 6 oz can – 40 grams of protein

Pork

• Pork chop, average – 22 grams protein
• Pork loin or tenderloin, 4 oz – 29 grams
• Ham, 3 oz serving – 19 grams
• Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
• Bacon, 1 slice – 3 grams
• Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

• Egg, large – 6 grams protein
• Milk, 1 cup – 8 grams
• Cottage cheese, ½ cup – 15 grams
• Yogurt, 1 cup – usually 8-12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
• Hard cheeses (Parmesan) – 10 grams per oz