ABC10 | Healthy Easter Basket Treats

I was on ABC10 TV out of Sacramento yesterday to show their viewers (a.k.a. Easter bunnies) how to pull together a ‘healthy Easter basket’. Hmmm…. that’s an oxymoron, you say. Believe it or not, options outside of solid chocolate bunnies, Peeps and sugar-coated sugar do actually exist.

Here are my five basic principles when it comes to “healthify-ing” this tradition.

  • Include plant-based foods and plant-based colorants.
  • Load up on whole grains.
  • Use healthy fats.
  • Cut back on sugar.
  • Swap out milk chocolate with dark chocolate.

All the recipes for the treats on the show will be featured in my upcoming book, “Athletes in Aprons“. 😀

Oat & Berry Bars: These whole-grain, gluten-free bars are made with oat flour and rolled oats layered with an organic berry purée sweetened with just apple juice.

Chocolate Chip Cookies: These cookies will surprise you! They’re made with garbanzo bean and fava bean flours, oat flour, zucchini, dairy-free dark chocolate, and organic unsweetened applesauce. Gluten-free.

Fudge Brownies: These fudge-y treats are made with whole wheat flour and… spinach. Really! Their moist richness comes from just a couple tablespoons of extra virgin olive oil, unsweetened applesauce, and golden ground flaxseeds. You have to taste ’em to believe they’re not loaded with hydrogenated fat and white flour.

Banana-Date Granola: Most granolas are made with lots of oats, sugar and fat. Here’s a no-sugar/no-fat-added granola (no kidding!) made with a base of protein- and     Continue reading “ABC10 | Healthy Easter Basket Treats”

Quick Fix for Life’s Embarrassing Health Conditions

Itchy Man Cartoon_AdobeStock_85546839If you’ve ever had an annoying bout of athlete’s foot, jock itch, ringworm, or a vaginal yeast infection, blame it on fungus. Fungus, you say? Wait a minute… you had mushrooms on your salad last night. Aren’t they a form of fungus? Yep. A fungus is actually a primitive vegetable, just like mushrooms.

Fungi (pronounced fuhn-jahy), the plural for fungus, live and reproduce in the air, in soil and water, on plants… and on YOU. Those embarrassing health conditions mentioned above are caused by an excessive amount of fungus growing on the surface of your skin. Think of that fuzzy green mold that grows on decaying old fruit hiding in the back of your frig or the mildew that grows on shower walls. Same idea.

Please Don’t Pass the Fungi

Fungi reproduce through tiny spores in the air. That means, you can inhale the spores or they can land on you! As a result, fungal infections often begin in your lungs or on your skin. That means they’re easy to get and PASS AROUND.

Only half of them are harmful, but they can be annoying, itchy and difficult to kill. If you have a circulation problem, weakened immune system, diabetes, or take antibiotics, you may be more likely to get a fungal infection. (Antibiotics may disrupt the balance of natural microflora in your system which causes fungi to overpopulate.) It’s important to get treatment at the first sign of a problem.

Where They Thrive

Fungi will grow on anything and can multiple in enormous mass. They grow best in areas that are warm, dark and damp, such as:

  • Locker rooms
  • Exercise machines that haven’t been disinfected after use
  • Boxing gloves
  • Shared towels, clothing or footwear (e.g., rental bowling shoes, ski boots, ice skates, or roller skates)
  • Tanning beds
  • Skin folds
  • Toenails and fingernails
  • Plastic gloves

Treatment

In healthy people, fungi don’t spread beyond the skin’s surface, so they’re easy to treat with a topical ointment. But for a serious and more persistent infection, you may have to take an oral antifungal medication.

Get Out of Gross Gear

Since I’m always encouraging you to exercise which involves some degree of sweat, be aware that fungi grow in sweaty gear. Here are a few antifungal fitness tips:    Continue reading “Quick Fix for Life’s Embarrassing Health Conditions”

Matcha: The Ultimate Health Drink ☘

Organic green matcha tea

If you’re looking for a healthy alternative to the usual shamrock-shaded green beer to show your St. Patrick’s Day spirit, try matcha. Matcha (pronounced “MA-cha”) is a finely ground green tea powder that dates back to a 1,000-year-old Japanese tea ceremony. Preparing and serving matcha is a formal art in Japan and the health benefits of this green elixir have been striking.

The Magic of Matcha

Researchers consider green tea the healthiest beverage you can drink. Its health benefits have been studied since the 1990s due to their strong correlation between long life and health in many Asian cultures. Extensive studies on green tea revealed that it provides significant protection against:

  • Cardiovascular disease heart disease (atherosclerosis)
  • Low density lipoproteins (LDLs – the “bad” cholesterol)
  • High blood pressure
  • Congestive heart failure
  • Stroke

Healthy, plaque-free blood vessels are good for your heart and what’s good for your heart is also good for your brain. An active, working brain requires sufficient blood flow.

Catechin Polyphenols

What makes matcha so beneficial? Something called polyphenols. Polyphenols are potent antioxidants and green tea contains polyphenols classified as “catechins” (pronounced KAT’-eh-kins).

Catechin polyphenols are found in the leaves of the Camellia sinensis plant that fight and may even prevent cell damage. Catechins are also found in red wine, chocolate, berries, and apples, but in smaller amounts compared to tea leaves.

Four types of tea come from the Camellia sinensis plant:

  • Black
  • Green
  • Oolong
  • White

Green tea undergoes much less processing than the other teas, so it contains more antioxidants as well as less caffeine. Specifically, these hand-picked green tea leaves are high in catechin polyphenols called epigallocatechin gallate (EGCG) which is the most active and most studied of the polyphenols.

How to Drink It

Matcha is made from high quality leaves and is jewel green in color. When drinking matcha, in contrast to drinking steeped green tea, you are drinking the whole leaf and not just the brewed water from the leaves. Therefore, when drinking matcha, you’re consuming 10 times the antioxidants, i.e., the health benefits in one cup of matcha is equivalent to 10 cups of green tea.    Continue reading “Matcha: The Ultimate Health Drink ☘”

Coconut Oil: Is It Healthy or Hype?

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Not a day goes by that I’m not asked about the latest and greatest health benefits of coconut oil. Due to its “good” saturated fat, coconut oil is being promoted as a cure-all for heart disease, weight gain, high LDL (bad) cholesterol, and Alzheimer’s disease (to name just a few). But is coconut oil and its powerful medicinal properties all that it’s touted to be?

Saturated Fat

Coconut oil is a saturated fat. These types of fats are generally concentrated in animal products, but are also present in tropical plant-based oils. Saturated fats can increase your LDLs (“bad” cholesterol) and increase your risk of atherosclerotic plaques, coronary artery disease, and stroke. That fact alone should be enough to put coconut oil on the “No Go” list of any healthy eating plan.

The Skinny on Sat Fat

Saturated fats are stable fats, that is, they’re not as sensitive to heat and light like other oils. That’s why they are solid at room temperature, can withstand high cooking temperatures, and have a long shelf life. Here’s how coconut oil compares with the other artery busters.

  • Beef fat = 40% saturated fat
  • Lard = 40%
  • Butter = 64%
  • Coconut oil = 92%

It’s All In the Acid

Not all saturated fats are created equal. Oils are made up of different types of fatty acids and in different percentages which impact how they react in your body. For example, chocolate contains 60% saturated fat. Stearic acid is its most common saturated fat which is why chocolate raises your LDLs significantly less than butter.

On the other hand, coconut oil contains about 65% of its saturated fats from lauric acid. The lauric acid may be what’s responsible for raising your HDLs (“good” cholesterol). But… don’t run out and buy a gallon of it just yet unless you plan on rubbing it on your skin!    Continue reading “Coconut Oil: Is It Healthy or Hype?”