Live longer. Lose weight humanely. Get Real Food recipes that are doable and delicious. Transform your life through food, exercise, and mindfulness. Featuring Fit Minute micro-posts, articles, and videos! Your source for living a longer, stronger, and happier life. Join me now for your daily serving of quick health bites!
What do you have planned for the Fourth of July? Here are some pics of what I prepared for my guest appearance on ABC 10. Click HERE to link to the video. Think FRESH and seasonal. There are so many sumptuous fruits and vegetables that are perfect for your picnic, party, or just you! See what’s “in season” at this time of year by scrolling over to the right column of this blog page.
Burrata Bites – Fresh Italian cheese in a fresh endive leaf ‘cup’ topped with fresh diced peaches, raspberries, and toasted almonds, then drizzled with Sonoma Gold balsamic vinegar — the key ingredient!
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:
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.
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:
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 ☘”→
Ever since your doctor told you to start eating more fiber-rich foods, such as whole grains, vegetables, fruits, and legumes (beans, split peas, chick peas, and lentils), you switched to eating whole wheat bread. You congratulated yourself on trading in (reluctantly) your soft white “wonder” for a 21-grain brick, but your new kind of loaf may not be as healthy and whole as you might think.
Why You Need More Dietary Fiber
There is accumulating evidence that eating more dietary fiber reduces your risk for:
• Type 2 diabetes
• Cardiovascular disease
• Certain cancers
• Weight gain
• Diverticular disease
• Functional constipation
It’s no surprise that another study concluded that for every additional 7 grams of fiber consumed, heart disease risk decreased by 9%. Seven grams of fiber really doesn’t equate to that much food. You can get 7 grams through a serving of whole grains plus beans or lentils (e.g., rice and beans), or a few servings of fruits and vegetables.
How Dietary Fiber Benefits Your Heart
The cardiovascular benefits of dietary fiber include:
Helps get rid of excess bile (reduces LDL “bad” cholesterol)
Reduces cholesterol production
Feeds our “good” bacteria
Changes our gut hormones
Promotes eating low-calorie-density foods
Delays gastric emptying
These effects collectively help control your cholesterol, body weight, blood sugar, and blood pressure which all reduce your risk for cardiovascular disease.
Also, per a study published in the European Journal of Clinical Nutrition, dietary fiber has been shown to reduce inflammation, specifically, C-reactive protein, a sensitive inflammatory marker that can predict chronic disease.
Eat More Whole Plant Foods
Consuming more dietary fiber means eating lots of whole plant foods, such as:
Sources of insoluble fiber, a.k.a. “Nature’s Broom”, help prevent constipation and include:
Other whole grains
When shopping for “packaged” grain products, such as bread, crackers and ready-to-eat cereals, the first word in the ingredients list should be “whole”. However, the remaining ingredients might look like a bunch of chemicals, so how do you choose?
Keep your skin soft and smooth. Vitamin A rebuilds body tissues and helps control the production of sebum (oil) that lubricates your skin. If you’re deficient in this vitamin, you’ll end up with dry, scaly skin.
Destroy free radicals, that is, the by-products of oxidation from normal metabolic processing. These little scavengers cause cellular damage and are responsible for aging skin.
Attack the free radicals that break down your skin’s elastin and collagen – the vital components of youthful, firm and resilient skin.
Pepitas (pumpkin seeds) are a good souce of fiber and healthy fats and an excellent source of iron — especially for vegans. A handful of pepitas (about 85 little seeds) contain about 1 mg. of iron. That’s about 4% of the recommended amount of iron you need each day.
Iron is essential due to its oxygen-carrying capacity. An iron deficiency can impair muscle function, normal function of the nervous and immune systems, and can limit your work capacity during exercise.
Fit Tip: Roast and season pumpkin seeds and kernels for a bone-building high-fiber snack. To spice them up, sprinkle them with garlic powder, cayenne and smoked paprika. Also, try some Super Moist Pumpkin Bars for a boost of vitamin A!