Category Archives: Diet

The Accolades of Dreamy Dark Chocolate

27 Thursday Sep 2012

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Chocolate milk. Chocolate candy. Chocolate ice cream. Chocolate dipping sauce. Chocolate mousse. Who doesn’t love chocolate, especially when it’s warm from the oven when making an appearance in fudge brownies and chocolate molten cake! And to the delight of chocolate lovers, it comes in various velvety flavors – milk, mint, white, semisweet, unsweetened, bittersweet, sweet dark, dark, couverture, gianduj, and others thanks to Godiva, Lindt and Hershey.

All of the chocolates sound simply divine and are absolutely scrumptious as I am sure you are now wishing for a piece. That is until reality hits and you look at their nutritional value of all that added fat and sugar to boost its devilish sweet goodness; all that is except for the front runner, dark chocolate.

Dark chocolate does contain the chocolate liquor, cocoa butter, vanilla and leicithin (an emulsifier) like the others, but it has less sugar and no milk solids making it the healthiest choice when it comes to chocolates. The cocoa concentration in dark chocolate can range from 30% (sweet dark) to 70- 80% for extremely dark bars known as bittersweet.

As opposed to milk or white chocolate, the deep dark goodness is also a plentiful source of a type of potent antioxidants, called polyphenols, a protective chemical found in plant foods such as red wine, green tea fruits, and vegetables. These antioxidants reduce the ongoing cellular and arterial damage caused by oxidative reactions, increasing circulation and protecting against heart disease and arteriosclerosis (hardening of the arteries). And remember, eating antioxidant rich foods can protect you from many types of cancer and slow the signs of aging; so indulge your dark chocolate with a smile.

Studies have shown that dark chocolate can improve blood sugar and insulin sensitivity with its low glycemic index, helping to reduce the risk of diabetes. It can to help lower blood pressure while improving blood flow, helping to prevent the formation of blood clots and improving cognitive function. Dark chocolate also helps reduce your risk of stroke by lowering cholesterol levels. It can also help to improve your mood with its phenylethylamine (PEA), the same chemical your brain creates when you feel like you are falling in love.

Dark chocolate additionally has a number of vitamins and minerals in high concentrations that can support your health, including potassium, copper, magnesium, and iron. It contains oleic acid, the “good” a mono-unsaturated fat that is also found in olive oil, and theobromine, a mild stimulant that can sooth a cough and help to harden tooth enamel, hence lowering your risk of getting cavities with the practice proper dental hygiene.

Yes, dark chocolate has a number of healthy benefits. But be beware it still contains amounts of saturated fat and sugar, so enjoy small portions of as part of your smart healthy diet. According to a study published in the American Journal of Clinical Nutrition, adding only half an ounce of dark chocolate a day to an average American diet is enough to increase total antioxidant capacity four percent, and lessen oxidation of LDL cholesterol. When shopping, compare ingredients in brands and choose dark chocolate with 70% or higher cocoa content and either plain or with almonds for an extra boost of nutrients.

Be Fit. Be Strong. Be Well.
Adriana

Is Your Body Beach Ready? Part II

29 Tuesday May 2012

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From the feedback that I have received, the readers of my blog are at all different fitness levels. So when it comes to defining the 12 week program, I am suggesting a plan of action for those who inspire to weigh less and become more fit and tone but need a little help reaching their goal. The following 12 week “beach body” recipe will consist of diet, weight-training, cardio plus a few tricks of the fitness trade to stir change in your body.

In Part II of this three part series, I will be discussing dieting. The first golden rule is DIET IS EVERYTHING. The 80 percent diet and 20 percent exercise is very much true for most people and you truly become what you eat. For me, I basically follow a diet that is one that contains no white or brown carbs, no dairy, no caffeine, no lunchmeat, no salt, minimal fat, and very little alcohol. Yes, I do break it on occasion, but for the most part it’s a diet filled with lots of fresh fruit and veggies, protein, dietary supplements, and lots of fresh water for hydration. I’m fortunate I enjoy all of my food options so it makes eating without straying easy.

Before we get started and to help you stay on course, I suggest keeping a journal so you can keep track of your results and learn what works for you and what doesn’t as we are all individuals with different genetic makeup. What will be key to your long term success is identifying your own individual recipe of diet and exercise. Include your workouts in your journal entries in addition to the food you eat on a daily basis. Your very first entry should be your measurements of today and your goals of where you want to be in 12 weeks. If you have access to a camera, take a snapshot of yourself and adhere it to your journal.

So let’s talk about your diet. I often feel that a combination of the right food selection and the right calorie count with maximum allowed volume is best means to a successful weight loss. To achieve this, you first need to learn what your ideal daily caloric intake should be to achieve your goal. To help determine, click here for a calorie calculator which will ask you a few questions to determine your daily count. Remember not to lose more than two pounds a week. Weight loss should never be fast but at a controlled rate. Next, let’s discuss food intake. In addition to reducing your daily calories, make smart choices. Ideally you should reduce the amount of your refined foods, but I realize this is may be challenging for many, especially at first. So cut back as much as you can, as portion control is key, and fill your three meals a day with a lot of fresh fruits, veggies, protein and whole grain foods within you calorie limit. Snacks can be again fruits and veggies, such as celery and carrot sticks, and nuts as long as you don’t much on too many. If you feel you would better benefit for an actual diet plan, there are many to choose from those I discussed in “Ten Popular Diets to Start off the Year.” Select the one you feel you can maintain.

One trick to help stir change in the body is what I drink during the day. I start and end my days with Dr. Ann Louis Gittleman’s “Long Life Cocktail” – one quarter cup of unsweetened cranberry juice, three quarters cup water, and one teaspoon of powdered psyllium husks – which helps to detox your liver. When your liver is overworked and undernourished, toxins can build up and enter your bloodstream causing weight gain, bloating, cellulite, indigestion, high blood pressure and cholesterol levels, fatigue, mood swings, depression, and even skin rashes. So it’s best to consciously take care of your liver which will also aide in your weight loss and weight maintenance.

Drinking a lot of water will also help with your weight loss. Before indulging in breakfast, drink a cup of hot water with a slice of fresh lemon. This helps to jumpstart your digestive system, aiding to regenerate your liver and optimize your fat metabolism. Additionally before each meal, drink one to two tablespoons of apple cider vinegar straight up or dilute it in a glass of water with one to two teaspoons of raw honey and a lemon slice to sweeten the taste. For best results, purchase apple cider vinegar that is natural, unfiltered and unpasteurized. I use Bragg’s Organic Apple Cider Vinegar. And to eliminate water retention, drink eight glasses of cranberry water a day; the mixture of one quarter unsweetened cranberry juice, three quarters water but without the psyllium husks.

In the final installment of this three-part series, I will discuss an exercise plan to follow to help with your weight loss. But until then, create your journal, determine your daily calorie intake and plan out our diet. One of my favorite quotes is, “people don’t plan to fail, they fail to plan.”

Be fit. Be strong. Be well.
Adriana

Is Your Body Beach Ready? Part I

31 Saturday Mar 2012

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For most of the country, the winter this year was a very mild one, especially when compared to the past couple years. With little snow on the ground and the temperatures mild for most of the season, many were able to continue cycling and running outdoors while skiers, borders, and ice skaters had to search for places with enough snow and ice to make their sports happen.

With the winter months now behind us and spring in the process of blooming, it’s also time to take a look at our bodies to see if it’s ready to hit the beach in its fineness. Despite the lack of snow, many still had the internal instinct to eat more during the winter months. The shorten days of less daylight also decreased the energy for many, causing some to shorten or skip their workouts all together.

First up, get on the scale! What is your weight compared to the end of last summer? Have you gained a few extra pounds from the holiday treats or were you able to maintain your weight? Next, try on some of your summer outfits. How do they fit? If all is good, they don your favorite swimsuit. Any bulges? How is your middle looking? Arms? Shoulders? Butt? Any jiggle or wiggle? Is there room for improving, perhaps in your overall body tone and muscle definition?

Now, set your goals. Do you want to lose, gain or maintain? Have a favorite outfit you want to fit into again? Perhaps you want your abs defined a little more or your arms more muscular. Whatever it is, get a journal and write down where you are today and where you want to be in three months. Try to make your goals realistic and achievable.

Next, build your plan of action. Make it a winning combination of dieting and workouts. Be sure to include both weight lifting and cardio to help drop the pounds and tone up. Watch the starchy carbs and unnecessary foods with empty calories.

Need some suggestions? The next series of blogs string together a 12-week plan that, if followed properly, should put your body in better form through the combination of dieting and working out. Twelve weeks is a nice span of time to set your short term goals with enough planned time to notice a positive change. Also, check with your physician before starting if you have any injuries or illnesses.

So stay tune!  You may additionally want keep a workout journal to track your progress and keep you on goal.

Be Fit. Be Strong. Be Well.
Adriana

Ten Popular Diets to Start Off the Year

29 Sunday Jan 2012

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One of the most common New Year’s resolutions is to lose weight. The battle of the bulge has been an ongoing fight for many with the extra pounds winning, especially with age. And with age, losing weight can become more challenging as lifestyles change and activities begin to slip away.

But getting older shouldn’t also mean getting bigger. As you become less active, adjust your daily caloric intake to match accordingly. To maintain your weight, the American Heart Association recommends women of the ages 40 to 50 to consume 1,800 calories per day for a sedative lifestyle, 1,800 and 2,000 for a moderate, and up to 2,200 daily calories for those who exercise vigorously.

If you actually count the calories you eat for one day, you may be actually surprised to learn that 1,800 calories is not very many. To eat more, you have to become more active. And to lose weight, you need increase your activities PLUS eat less.

In your quest to lose weight, you will need to find one that best matches your lifestyle and taste buds. Below are some of the top diets from the hundreds available today.

Atkins – A low-carbohydrate diet created by Robert Atkins that limits consumption of carbohydrates to switch your body’s metabolism from metabolizing glucose as energy over to converting stored body fat to energy.

Body for Life – Based on principles widely known in bodybuilding, the Body for Life diet was created by EAS owner Bill Phillips and focuses on a low caloric diet to force fat loss while still retaining enough calories and protein to build muscle and cardiovascular endurance.

Jenny Craig – With more than 700 weight management centers in the world, this weight management program combines nutrition and physical activity with counseling to help you change lifestyle and eating habits for life.

Medifast– Originally only available through your physician, the Medifast program a very low-calorie approach to weight loss with zero counting. Instead over 70 meal-replacement options are available, including snacks and popular shakes.

Mediterranean Diet – Considered to be one of the healthiest diets, the Mediterranean Diet is inspired by Spain, Italy, Greece and the Middle East and includes a high consumption fresh, seasonal whole foods, olive oil and fish, a moderate intake of dairy and wine, low consumption of red meats and no processed foods.

Nutrisystem – The ultimate in convenience, NutriSystem provides pre-prepared, portion-controlled meal selections that are delivered to your door in microwave-ready pouches. Just go online and sign up. The meals are low in sodium, saturated and trans fats, and include whole grains and a wide variety of foods.

South Beach – Devised by cardiologist Arthur Agatston and dietician Marie Almon, this low-fat diet replaces bad carbs and bad fats with good ones. There’s no counting calories or strict portion sizes.

Volumetrics – For those who always feel hungry on a diet, then this one may be for you. Created by nutritionist Barbara Rolls, PhD, the diet focuses on feeling full by eating energy densed foods with these foods having very high water content.

Weight Watchers – Created by a homemaker in the 1960’s, this international program helps to lose weight by forming helpful habits such as eating smarter, getting more exercise and providing support. Both products and services are available to participants.

The Zone – A best seller book by the same name, this diet encourages consuming calories from carbohydrates, protein, and fat in a balanced ratio (30% protein, 30% fat, and 40% carbohydrates) to retool your metabolism.

A key to dieting is finding the one plan that works best for you in terms of your preferred food choices, lifestyle, willpower and results. Losing weight is no easy feat, particularly the older one becomes. Just remain strong and think positive. Get a buddy to diet with or keep a food journal to help keep you on track. Remember, all is achievable with focus and determination.

Be Fit. Be Strong. Be Well.
Adriana

The Perks of Pumpkin – Part II

26 Wednesday Oct 2011

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In Part I of “The Perks of Pumpkin,” I discussed some of the great health benefits of pumpkin. In Part 2, I am some great ways to incorporate pumpkin into your daily diet. What is especially nice about this orange-colored vegetable is that it is great tasting and extremely low in fat and calories. That makes it a delight to cook and back with. You can easily add a few scoops of pumpkin to chili, macaroni and cheese, and even spaghetti sauce. The following are just a few of my favorite pumpkin recipes to get more pumpkin in your diet.

Pumpkin Oatmeal: Mix together 1 c. quick-cooking rolled oats and 3/4 c. milk (or as needed) in a microwave-safe bowl. Cook on high for 1 to 2 min., stirring once. Add more milk or oats to achieve desired consistency and cook for another 30 sec. Stir in 1/2 c. canned pumpkin puree, 1/4 tsp. pumpkin pie spice, and 1 tsp. cinnamon sugar. Heat through, and serve.

Pumpkin Scones: Preheat oven to 375 degrees F. Lightly grease 2 baking sheets. In a large bowl, stir together 2 c. all-purpose flour, 2 c. whole wheat flour, 4 tsp. baking powder, and 1 1/4 tsp. baking soda. Mix in 1/2 tsp. ground ginger, 1/2 tsp. allspice, 3 tsp. ground cinnamon, 1/4 tsp. ground cloves, and 1 tsp. salt. Set aside. In a separate large bowl, cream 1/4 c. butter (softened) until fluffy. Mix in 1/2 c. applesauce, then slowly stir in 2 1/4 c. sugar until well blended. Mix in 2 eggs (beaten) and 1 (15 oz.) can pumpkin. Gradually mix dry ingredients into wet ingredients. Stir in 1 c. finely chopped pecan and 2 c. golden raisins. Drop by heaping tablespoonfuls onto cookie sheets, leaving 2 inches between scones. Flatten scones with back of the spoon. In a small bowl, stir together 3 tbsp. of sugar and 2 tsp. ground cinnamon, and sprinkle on top of scones. Bake in preheated oven until golden brown, about 12 to 14 min. Remove, and let cool on cookie sheets 5 min. before removing to wire racks to cool.

Pumpkin Chili: Heat 1 tbsp. vegetable oil in a large skillet over medium heat, and sauté 1 c. chopped onion, 1/2 c. chopped green bell pepper, 1/2 c. chopped yellow bell pepper, and 1 clove garlic (minced) until tender. Stir in 1 lb. ground turkey and cook until evenly brown. Drain. Mix in 1 (14.5 oz.) can diced tomatoes and 2 c. pumpkin puree. Season with 1 1/2 tbsp. chili powder, 1/2 tsp. ground black pepper, and 1 dash salt. Reduce heat to low, cover, and simmer 20 min. Serve topped with 1/2 c. shredded Cheddar cheese and 1/2 c. sour cream.

Pumpkin Protein Cookies: Preheat oven to 350 degrees F. In a large bowl, whisk together 3/4 c. SPLENDA® Granular, 1 c. rolled oats, 1 c. whole wheat flour, 1/2 c. soy flour, 1 3/4 tsp. baking soda, 1/2 tsp. baking powder, 1/2 tsp. salt, 2 tsp. ground cinnamon, and 1 tsp. ground nutmeg. Stir in 1/2 c. pumpkin puree, 1 tbsp. canola oil, 2 tsp. water, 2 egg whites, and 1 tsp. molasses. Stir in 1 tbsp. flax seeds (optional), if desired. Roll into 14 large balls and flatten on a baking sheet. Bake for 5 min. in preheated oven. DO NOT OVERBAKE: the cookies will come out really dry if overbaked.

Quick Tip: In general, pumpkins can keep for a long time in a cool dry place, ideally 50 to 60 degrees. Once cut, they will need to be used within a couple of days, or freeze it, as it can mold quickly. If cooked, it’s fine in the refrigerator four to five days.

Be Fit. Be Strong. Be Well.
Adriana

My Top 10 Favorite Smoothies

02 Friday Sep 2011

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Sometimes when I roll out of bed in the morning, it’s just nice to have a break from eating my normal oatmeal or egg whites for breakfast. When I’m in the mood and have the ingredients on hand, I like to whip up a chilly fruit smoothie for breakfast – especially during warm weather days.

So I thought I would share some of my top favorite smoothies for all to enjoy. All are sugar free and contain nutritious fruit. One suggestion with the smoothies is that it’s usually tastier to add frozen fruit versus fresh. I’ve also noted how many servings each recipes makes. Just double or triple the ingredients it if you are whipping up smoothies for family and friends.

Blueberry Smoothie: Cut 1 frozen banana (thawed for 10 to 15 minutes) into small pieces and place into the bowl of a blender. Add 1/2 cup vanilla soy milk, 1 cup vanilla fat-free yogurt, 1 1/2 teaspoons flax seed meal, and 1 1/2 teaspoons honey. Blend on lowest speed until smooth, about 5 seconds. Gradually add the 2/3 cup frozen blueberries while continuing to blend on low. Slowly increase the speed. Blend until smooth. Serves two. 207 calories per serving.

Blueberry, Banana and Peanut Butter Smoothie: Put ground 1 tablespoon flax seed meal or wheat germ into blender to grind and further breakdown. Add 1 banana, 1/2 cup blueberries, 1 tablespoon peanut butter, 1 tablespoon peanut butter, yogurt, and 1 cup milk into the blender. Cover and blend until smooth. Serves two. 251 calories per serving.

Mango Peach Smoothie: Place 1 sliced peach, 1 peeled and diced mango, 1/2 cup vanilla soy milk, and 1/2 cup orange juice into a blender. Cover and blend until smooth. Serves two. 107 calories per serving.

Nectarine Smoothie: Place 2 large nectarines (pitted and quartered), 1 frozen banana (cut into pieces), 1 large orange (peeled and quartered), 1 cup vanilla yogurt, 1 cup orange juice, and 1 tablespoon honey into a blender. Cover and blend until smooth. Serves four. 184 calories per serving.

Peanut Butter and Banana Smoothie: In a blender, combine 1 banana, 1/8 cup peanut butter and 1/2 cup soy milk. Cover and blend until smooth. Pour into glasses and drizzle with 2 tablespoons honey for garnish. Serves one. 422 calories per serving.

Pineapple and Banana Smoothie: Place 4 ice cubes, 1/4 fresh pineapple (peeled, cored and cubed), 1 large banana (cut into chunks), and 1 cup pineapple or apple juice into the bowl of a blender. Cover and blend until smooth. Serves one. 281 calories per serving.

Raspberry Blackberry Smoothie: Place 1 small banana, 1/2 cup blackberries, 1 cup fresh raspberries, 1 (6 ounce) container vanilla yogurt, 1 tablespoon honey, and 4 ice cubes into a blender. Cover and blend until smooth. Serves twp. 195 calories per serving.

Strawberry Smoothie: Place 7 large strawberries in a plastic container and freeze for about an hour. In a blender, combine frozen strawberries, 1 (8 ounce) container lemon yogurt and 1/3 cup orange juice. Cover and blend until smooth. Serves one. 281 calories per serving.

Strawberry Banana Smoothie: In a blender, combine2 small bananas (broken into chunks), 1 cup strawberries, 1 (8 ounce) container vanilla low-fat yogurt and 3/4 cup milk. Cover and blend until smooth. Serves two. 258 calories per serving.

Strawberry Watermelon Smoothie: Place 1 1/2 cups frozen strawberries, 1 1/2 cups frozen diced watermelon, 1/4 cup cream, 1/4 cup plain yogurt, 2 tablespoons orange juice, and 1/4 teaspoon vanilla extract in a blend. Cover and blend until smooth. Serves one. 494 calories per serving.

Mangia!

Be Fit. Be Strong. Be Well.
Adriana

What’s for Dinner? Halibut, Zucchini, and Sweet Potato Fries

08 Monday Aug 2011

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One of my passions is cooking and baking. I love it so much, that I have well over 100 cookbooks and have often thought of penning my own. The challenge I have faced as a single parent raising two children is their finickiness. While I will eat just about anything, neither of my children like the same foods. Hence, over the years I have often found myself cooking two different “kid-friendly” meals, meaning pasta, Stromboli, and burgers.

Now that my children are in college, they have finally gravitated to have healthier meals; in fact they insist of it. Rarely will you see them divulge in spaghetti, eat a hot dog, or have a piece of dessert. Today when they are home for dinner, I’m almost always at the supermarket after work, picking up fresh meats and vegetables to whip up a meal we will all enjoy.

So I thought I would begin to share some of my favorite recipes. We all love to eat, so why not have another recommended recipe to try out? The following is one of my summer dinnertime meals. It’s simply and easy to prepare. More importantly, it’s delicious! So print this out and tuck it away in your favorite recipe book or collections. I’m sure they will become favorites with your family as they are with mine.

Fresh Herbed Halibut. Preheat the oven’s broiler and coat a baking sheet or broiling pan with olive oil. Rinse the one 2 pound halibut fillet and pat dry. Place on the greased pan, and brush with olive oil or coat with olive oil cooking spray. Squeeze the juice from the wedges of 1 large lemon over the entire fillet, and season generously with 1 teaspoon sea salt first, then 1 teaspoon garlic powder and finally 1 tablespoon dill weed. Broil for 15 to 20 minutes in the preheated oven, until the fillet is opaque and can be flaked with a fork. Broiling time may depend on the thickness of your fillet. Serves four.

Grilled Lemon-Pepper Zucchini. Preheat an outdoor grill for high heat. When hot, lightly oil the grate. Combine the 2 sliced small yellow squash, 2 sliced small zucchinis, 1 diced small onion, and 1 minced red bell pepper in a bowl. Drizzle with 1 1/2 tablespoons extra-virgin olive oil and sprinkle in 1 tablespoon lemon-pepper seasoning. Stir to coat. Place the vegetable mixture in the center of a large sheet of aluminum foil and cover it with another large sheet of foil. Roll the edges of the foil sheets together to seal into a packet. Place the packet on the preheated grill. Cook until the vegetables are tender, about 30 minutes, turning the packet every 5 to 10 minutes. Serves four.

Baked Sweet Potato Fries. Preheat an oven to 350 degrees F. Rinse 2 sweet potatoes with cold water and drain. Cut into French fries and spread them onto a baking sheet. Mix t1/4 teaspoon cinnamon, 1/4 teaspoon ground cardamom, 1/4 teaspoon ground ginger, 1/4 teaspoon ground coriander, and an optional 2 tablespoons light brown sugar together in a bowl; sprinkle over the fries. Drizzle 3 tablespoons light olive oil over the fries. Bake in the preheated oven until tender, about 30 minutes. Season with kosher salt and ground black pepper to taste. Serves four.

For dessert in the summer, I always recommend fresh fruit, especially chilled watermelon! There’s nothing better on a summer night than sitting out back, chatting and eating a good meal with a sweet ending.

Be Fit. Be Strong. Be Well.
Adriana

BHA and BHT: Why They Are a Don’t

07 Sunday Aug 2011

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Growing up, I would watch as Mom would always scrutinize over the ingredient labels of foods, especially boxed cereals.  What was she looking at or for? Perhaps the sugary content that she would steer her family away from? The type of flour, additives, preservatives? To all of these, yes, but most especially the preservatives. Mom would never, ever purchase a food containing BHA and/or BHT preservatives.

While the chemistry and effectiveness these additives within food are straightforward, the controversy surrounding their health effects is a hot topic, and Mom knew it. She knew the warnings and concerns of consuming BHA and BHT from all the ongoing studies and health reports, thus avoided buying any and all foods containing these additives.

Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are closely related synthetic antioxidants used as preservatives to prevent fat spoilage in processed foods. While they are often added to dry breakfast cereals, enriched rice, potato flakes, and others foods containing animal fats and shortening, BHA and BHT are also used to preserve fats and oils in lipsticks, moisturizers, and other cosmetics and even pharmaceuticals. They are also banned in nearly every country worldwide except here in the U.S., while they are continued to used by manufacturers in nearly every packaged food in the states.

BHA was invented to extend the shelf life of products, thus allowing them a better chance to be sold. Its primary use is in food, food packaging, animal feed, cosmetics, rubber, and petroleum products. BHA is also commonly used in medicines, such as isotretinoin, lovastatin, and simvastatin, among others. BHT was created purely as an antioxidant additive. Like BHA, it is found in food, cosmetics, rubber, and petroleum products, and also in jet fuels, electrical transformer oil, embalming fluid, and pharmaceuticals.

Despite the fact that the U.S. Food and Drug Administration considers both BHA and BHT to be safe, the warning are no different for BHA and BHT today than when my Mom shopped for food. Studies have shown that long-term exposure to high doses of BHT is toxic in mice and rats, causing liver, thyroid and kidney problems and affecting lung function and blood coagulation. So why is it in our food? And under the Convention for the Protection of the Marine Environment of the North-East Atlantic, BHA is listed as a chemical of potential concern, noting its toxicity to aquatic organisms and potential to bioaccumulate. This is neither appetizing nor appealing. The oxidative qualities of BHA and BHT may also give way to carcinogenicity or tumorigenicity. Additional data suggests that some individuals may even have difficulty metabolizing BHA and BHT, resulting in health and behavior changes, including hyperactivity and autism.

Let’s face it, man-made processed preservatives are just not acceptable for ingestion, and BHA and BHT are not excluded from this group. We can live without food preservatives when eating a healthy nutritional diet. Our bodies are not concerned with the colors of the food with eat and would rather us stay away from the toxic and often residual found in these preservatives, despite the U.S. Food and Drug Administration’s stamp of approval.

Mom always said, “when in doubt, don’t.” Since BHA and BHT are preservatives with still very uncertain effects, in my eyes, they are a don’t. They are totally unnecessary in our diet. To avoid them, be certain to read your food labels before purchasing any processing food. If there are foods already in your pantry containing these ingredients, toss them away or phase them out.

Be Fit. Be Strong. Be Well.
Adriana

Crystal Clear Reasons to Stay Hydrated

21 Tuesday Jun 2011

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Most of last summer, I was experiencing ringing in my ears. When it started to occur more frequently, it triggered memories of how my ears use to ring as a child. Back then, I would plug my ears with my fingers for about a minute to stop the sound. But now when I tried that old trick, the ringing remained.

My ringing prompted me to schedule an appointment with an otolaryngologist, aka ear doctor. After a series of hearing tests, the doc said my hearing was just fine. What? I occasionally find myself asking others to repeat themselves as I didn’t catch what they just said. What about the ear ringing? I couldn’t imagine that, too! He gave me a script to help lessen the noise within my ears and off I went feeling a little disappointed I wasn’t diagnosed.

Late in the summer, during a hot day in Florida, the ringing had become a bit unbearable. I was at an attraction in Disney World when I called the otolaryngologist. I hadn’t been taken the medication (I don’t like taken pills) and needed to know what I could do in a pinch while out-of-town. I chatted with one of the nurses who I informed the ringing was especially worse after I finish a run. She asked me if I stay well hydrated, for if I don’t, it can cause ringing in the ears. Bingo!

The human body is 60 to 70% water. When a person doesn’t drink enough water, it can have negative effects on the body and the way it operates, like ear ringing. Not enough water is also the number one trigger of daytime fatigue. It can cause low blood pressure, heighten joint pain and trigger a rapid heart rate. Not enough fluids can also instigate a gain of excess body fat, poor muscle tone and a decreased ability to digest food.

A person may not notice if he or she is mildly to moderately dehydrated, but there are several red flags are tall-tell signs. Symptoms include, dry mouth, headaches, lightheadedness or dizziness, sunken eyes, muscle weakness or a dark yellow or amber colored urine.

Left untreated, dehydration can become more severe and opens a door to dangerous health complications, such as heatstroke, seizures, hypovolemic shock, cerebral edema (brain swelling), kidney failure, coma and even death.

The benefits of staying hydrated are plentiful … moisturizes your skin and air in your lungs, cleanses organs, removes toxins, helps maintain muscle tone, regulates body temperature, protects joints and is the adhesive that bonds cell architecture. Water also regulates body temperature, maintains your equilibrium and helps the liver break down and release more fat.

There are some added bonuses, too. Researchers have found drinking 5 glasses a day lessens the risk of developing breast cancer by 79%, bladder cancer by 50% and colon cancer by 45%. Six glasses of water a day can raise a resting metabolism by about 50 calories daily, enough to lose an extra five pounds in a year with little effort. Drinking 8-10 glasses can significantly reduce joint pain for up to 80% of sufferers.

So grab some water and drink up!

Be Fit. Be Strong. Be Well.
Adriana

Blueberries for Breakfast for a Superfood Start

18 Monday Apr 2011

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It’s always been recommended to eat breakfast within 30-60 minutes after waking up in the morning. This kick starts your metabolism for the day which is key when maintaining or attempting to lose weight. It is also advised that in order to achieve the full health benefits of the superfood blueberries, to consume 1 to 2 cups of this fruit daily.

Blueberries have been added to the distinguished superfood group due to their high amounts of antioxidants, anthocyanins, vitamin C, manganese and dietary fiber. They are accredited to lowering the risk of heart disease and lowering the chances of getting cancer. And on top of all this goodness for your wellness, they happen to be great tasting, too!

So what better time than the morning to super start your day by including blueberries in your breakfast. Now that spring has arrived, it’s easy to find fresh blueberries by the pound package in your supermarket’s produce aisle. Toss them in your oatmeal or favorite pancake batter, or simply eat them alone or paired with another fruit. Any way you add them in your healthy meal, it has to be great for you. Below I have included some of my favorite blueberry recipes.

Heart-Healthy Blueberry Smoothie: Place the following ingredients in a blender – 1 scoop vanilla whey protein, 1/2 c. fresh orange juice, 1 c. fresh or frozen blueberries and 1 scoop of ice. Blend until smooth. 1 serving.

Blueberry Orange Parfaits: Combine 1 1/2 tbsp. Demerara or turbinado sugar, 1/2 tsp. grated orange rind and 2 (7 oz.) containers reduced-fat plain Greek-style yogurt in a small bowl. Stir until blended. Spoon 1/4 c. blueberries into 4 tall glasses. Spoon about 2 1/2 tbsp. of the yogurt mixture over blueberries in each glass. Add 1/4 c. orange to each serving. Repeat layers with remaining blueberries, yogurt mixture, and orange. Sprinkle 1 tbsp. wheat germ over each serving; serve immediately. 4 servings.

Fast Track Blueberry Muffins: Preheat oven to 350 degrees. Mix 1 1/2 c. whole wheat flour, 3/4 c. flax seed meal, 1 c. brown sugar, 1 tsp. baking powder, 2 tsp. baking soda, 1/4 tsp. salt, 2 tsp. cinnamon, 2 tsp. pumpkin pie spice, 1/4 tsp. ground cloves, 1 tsp. ground ginger and 2 apples (shredded) together. Set aside. Combine 3/4 c. nonfat milk, 1 large egg, 2 egg whites and 1 tsp. vanilla extract and beat for 30 seconds. Pour liquid ingredients into the dry. Stir and fold in 1/2 c. blueberries. Spray muffin tin with Pam or use paper liners. Fill each muffin tin cup 3/4 full. Back for 15 to 20 minutes. 15 servings.

Whole Wheat Blueberry Scones: Preheat the oven to 375 degrees. Line a baking sheet with parchment or wax paper. Combine the 3 tbsp. butter (cut into small pieces), 1-1/2 c. all purpose unbleached flour, 2/3 c. whole wheat flour, 1/4 c. granulated evaporated cane sugar, 2-1/4 tsp. baking powder, 1/4 tsp. baking soda and 1/4 tsp. sea salt in a large bowl. With a pastry blender, cut into the butter until the mixture is crumbly. Add 1/4 c. blueberries and 2 tsp. grated orange rind. Stir with a fork. Add 1 large egg (lightly beaten) and 1/2 c. fat-free buttermilk. Stir with a fork until the dry ingredients are just moistened. Gather the mixture into a ball, place on the baking sheet, and pat into a 7-inch circle. Cut into 10 one-inch wedges with a knife dipped in flour. Do not separate the wedges. Bake until golden brown and when a toothpick inserted into the center comes out clean – about 20 minutes. Transfer to a rack. Sift 1 tsp. confectioners’ sugar over the top. Cut with a serrated knife while still warm and serve. 7 servings.

Blueberry Buckle: Preheat oven to 350 degrees. Combine 2/3 c. uncooked steel-cut oats, 1/2 c. blueberries, 1 tbsp. slivered almonds, 1/2 tsp. cinnamon, 1/2 c. water and 1 tsp. honey (optional) in a glass baking dish. Mix well. Bake for 20 minutes in an oven or microwave on high for 1-1/2 minutes. 1 serving.

Try one of these recipes above or add blueberries to your own favorite morning recipe for a super start of your super day.

Be Fit. Be Strong. Be Well.
Adriana