Nutrition Session 2: The Specifics

Grocery Bag With Fruits and Vegetables

Do you need help planning balanced, antioxidant-rich* meals? This small-group session is a follow-up to “The Basics” class. It provides you with specific menus based around centenarian principles and the vegetarian and Mediterranean-style patterns. (The Basics class is not required, but recommended.)

Simple menu plans and plant-rich plates are heart healthy, diabetic friendly, and cancer protective. Ideal if you’re trying to lose weight and want simplicity in the kitchen.

*Note: If you received a low antioxidant test score, i.e., Skin Carotenoid Score (SCS), when we tested you at the Kick-Off Shopping Party, the menus provided in this class will help you boost antioxidant activity and your SCS score.

OBJECTIVE: Learn how to put healthy eating into practice.

FEE: $30 

WHEN: Thursday, August 10, 2017 at 4:00 pm

WHERE: Sports Basement San Ramon – 1041 Market Place, San Ramon, CA  94583

INSTRUCTOR: Karen Owoc, B.S., Certified Clinical Exercise Physiologist / Certified Fitness Nutrition Specialist

Participants will receive 20% off on all purchases at the Sports Basement on this day.

Sports Basement logo2

How to Build a Better Salad

I love this infographic created by the Cleveland Clinic! Colorful guide on how to build a salad with lots of healthy layers…

how to build a better salad_cleveland clinic_cropped

Continue reading “How to Build a Better Salad”

Fit Find | Wild Selections® Salmon Fillets

salmon-fillets-in-olive-oilFresh fish is always best, but may not be accessible or affordable. By stocking your pantry with Wild Selections® Salmon Fillets in Olive Oil, you’ll always have a base for a healthy meal.  They’re not your typically dry, fishy salmon chunks in a can, but instead, they’re tender, flaky and full of flavor. These premium fillets (3.8 oz) are a great source of healthy fats and protein (11 g). Perfect on salads, pasta and right out of the can!

Sodium content is 360 mg due to the added sea salt, so take that into consideration if you’re on a heart-healthy, low-sodium eating plan (1500 mg sodium/day). Also, one can is one serving (70 calories), so your portion is already controlled. 🙂

Apple c heart symbol_40x54Fit Tip: Try these salmon fillets over a bowl of Japanese whole grain brown rice with tofu, fresh veggies and a dollop of wasabi. You’ll have a quick healthy meal in minutes!

♥ Daily Dose | Clams: A Cardiac Superfood

Canned clamsDID YOU KNOW….  clams top the list as a source of vitamin B12? In fact, just one serving of clams (three ounces) has 14 times more vitamin B12 than a fortified breakfast cereal with 100% DV!

100% DV (Daily Value) of a nutrient is based on a 2,000-calorie diet and means a serving of the food contains 100% of your daily needs. This water-soluble vitamin plays a key role in cell metabolism, the formation of blood, and the normal functioning of your brain and nervous system. (See ♥ Daily Dose | Vit. B12 Deficiency)

Clams are also an excellent source of heme iron. Believe it or not, they’re right up there with beef liver. Heme iron is found in animal foods and derived from hemoglobin (a protein in red blood cells that carries oxygen). The body absorbs the most iron from heme sources of iron. 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. So, if you have a cardiac condition, it’s important to get enough iron each day. Patients with congestive heart failure (CHF) are prone to develop iron deficiency and iron supplementation improves functional status and quality of life.    Continue reading “♥ Daily Dose | Clams: A Cardiac Superfood”

Quick Quinoa with Wasabi Arugula and Shrimp

Quick QuinoaNeed some healthy fast food? Here’s a high-protein, high fiber dish that you can enjoy as a side, salad or to-go lunch. Why quinoa? It’s protein dense, rich in B vitamins and omega-3 fats which means it’s not only healthy for your heart, but nourishing for your bones and skin. It’s also gluten-free if you’re sensitive to wheat. The frozen red quinoa and brown rice combo is already cooked which makes preparing this power salad simple and quick!   Continue reading “Quick Quinoa with Wasabi Arugula and Shrimp”