Healthy Recipes for Memorial Day

Here are a few healthy recipes for your Memorial Day weekend plans.  Enjoy!!

Fresh Fruit "Sangria" (courtesy of American Heart Association)

Serves 4; 1 1/3 cups per serving

Ingredients

• 3 cups unsweetened cranberry apple juice blend, or 2 cups unsweetened cranberry juice and 1 cup unsweetened apple juice, chilled
• 1 cup sparkling water, chilled
• 1 small apple, such as Red or Golden Delicious, Gala, or Fuji, diced
• 1/2 cup raspberries
• 1/2 cup blueberries
• 1 small lemon, cut into 8 slices
• 1 small lime, cut into 8 slices
• 1 cup crushed ice

Preparation

1. In a small pitcher or other container with a pouring spout, stir together the juice and sparkling water.
2. In a small bowl, gently stir together the apple, raspberries, and blueberries. Spoon into glasses. Place 2 lemon slices and 2 lime slices in each glass. Spoon the ice over the fruit. Pour in the juice mixture.

Nutrition Facts

Per Serving:  128 Calories; 0g Total Fat; 29mg Sodium; 0mg Cholesterol; 32 g Carbohydrates; 2g Fiber; 26g Sugars; 0g Protein
Dietary Exchanges: 2 fruit



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Picnic Slaw (courtesy of American Heart Association)

Serves 10; 1/2 cup per serving

Ingredients

• 8 ounces packaged coleslaw mix
• 1 cup matchstick-size carrot strips
• 1 medium green bell pepper, chopped
• 1/2 cup finely chopped onion
• 6 medium radishes, thinly sliced and halved
• 1/4 cup vinegar
• 3 tablespoons sugar
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Preparation

In a large bowl, gently toss together all the ingredients. Cover with plastic wrap and refrigerate for 15 minutes to 1 hour for peak flavor and texture. 

Cook’s Tip: To prepare ahead of time, you can put the coleslaw mix, carrots, bell pepper, onion, and radishes in a large bowl, cover with plastic wrap, and refrigerate for up to 24 hours. Toss with the remaining ingredients 15 minutes before serving.

Nutrition Facts

Per Serving:  34 Calories; 0g Total Fat; 0mg Cholesterol; 133mg Sodium; 8g Carbohydrates; 1g Fiber; 6g Sugars; 1g Protein 

Dietary Exchanges: 1 1/2 vegetable

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Cherry Burgers (courtesy of Eating Well)
-Mixing dried cherries into ground beef reduces fat and increases antioxidants.

Serves 4

 Ingredients

• 1/2 small sweet onion, such as Vidalia or Walla Walla, cut into thin rounds
• 12 ounces lean ground beef
• 1/2 cup dried cherries, finely chopped
• 1/2 cup coarse dry whole-wheat breadcrumbs
• 1 clove garlic, minced
• 1 tablespoon balsamic vinegar
• 2 teaspoons Dijon mustard
• 1 teaspoon Worcestershire sauce
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 4 whole-wheat English muffins, split
• 4 lettuce leaves

Preparation

1. Place onion in a medium bowl, cover with ice water and let soak while you prepare burgers.
2. Preheat grill to medium (see Broiler Variation).
3. Place beef in a large bowl and gently mix in cherries, breadcrumbs, garlic, vinegar, mustard, Worcestershire sauce, salt and pepper until combined. Divide into 4 equal portions and form into 1/2-inch-thick patties. Make a slight impression in the center of each. (This is so the patties cook evenly and don’t puff up.)
4. Oil the grill rack (see Tip). Grill the patties until browned and an instant-read thermometer inserted into the center registers 160°F, 5 to 6 minutes per side.
5. Toast English muffins. Drain the onions. Assemble the burgers on the English muffins with onion slices and lettuce. Broiler variation: Coat a broiler pan with cooking spray. Broil patties 3 to 4 inches from the heat source until an instant-read thermometer inserted into the center registers 160°F, 4 to 5 minutes per side.

Nutrition

Per serving: 431 calories; 10 g fat (3 g sat, 0 g mono); 65 mg cholesterol; 54 g carbohydrates; 32 g protein; 7 g fiber; 587 mg sodium; 175 mg potassium.
Nutrition Bonus: Calcium (19% daily value), Iron & Vitamin A (15% dv).
Carbohydrate Servings: 3
Exchanges: 2 starch, 1 fruit, 3 lean meat

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Summer Berry Pudding (courtesy of Eating Well)

Serves 2; 1 cup per serving

Ingredients

• 4 small slices firm white bread, crusts removed
• 1 cup sliced fresh strawberries
• 1 cup fresh blueberries
• 1 cup fresh raspberries
• 2 tablespoons sugar
• 2 tablespoons water
• Pinch of salt

Preparation

1. Place a 1-cup (8-ounce) ramekin or similar-size dish on top of a slice of bread and cut around it to trim the bread to fit the dish. Repeat with the remaining 3 slices of bread.
2. Combine berries, sugar, water and salt in a medium saucepan and cook over medium-high heat until the berries break down, 5 to 6 minutes. Reserve 1/3 cup for garnish; cover and refrigerate.
3. Place 1 tablespoon of the remaining berry mixture in the bottom of each ramekin. Top with a slice of bread. Divide the remaining berry mixture between each, then top with another slice of bread.
4. Put the puddings on a large plate to catch any overflowing juices. Cover each with plastic wrap, then place a 15-ounce weight, such as a can of beans, on top of each pudding. Refrigerate for at least 6 hours or up to 2 days.
5. To unmold, remove the weight and plastic wrap, run a knife around the inside of the ramekin, and invert onto a dessert plate. Spoon the reserved berry mixture over the puddings.

Nutrition

Per serving: 252 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 56 g carbohydrates; 5 g protein; 8 g fiber; 299 mg sodium; 277 mg potassium.
Nutrition Bonus: Vitamin C (120% daily value), rich in antioxidants (anthocyanidins, ellagic acid).
Carbohydrate Servings: 3
Exchanges: 1 starch, 1 1/2 fruit, 1 other carbohydrate

June is Men's Health Month

We all know that men can be hesitant to ask for help with their health.  June is Men's Health Month and Monday, June 11th, marks the beginning of this year's National Men's Health Week.  The purpose of Men’s Health Week is to heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys.

Even though there are roughly 115 males conceived for every 100 females, men have a difficult life...

• Men are 16 times as likely as women to be colorblind.
• Men suffer hearing loss twice the rate of women.
• The male hormone, testosterone, is linked to elevations of LDL ("bad" cholesterol) as well as declines in HDL ("good" cholesterol).
• Men have fewer infection-fighting T-cells and are thought to have weaker immune systems than women.
• Men have a higher death rate from pneumonia and influenza than women.
• Stroke, cancer, diabetes, heart disease and accidents -- all among the top causes of death -- kill men at a higher rate than women.
• Men ages 55-64 are twice as likely as women to die in car accidents.
• Men ages 55-74 are twice as likely as women to die of heart disease.
• Among people 65 and older, men account for 84 percent of suicides.

The good news?  Men who live to be 100 tend to be in better shape than their centenarian female counterparts.  So, guys, what can you do?   Stay in shape, eat right and see you doctor for regular check-ups.  Not sure when your last check-up occurred?  Don't wait for something to go wrong.  Take the preventative approach and take charge of your health.  You deserve it and so does your family!

Stop in at PROMATx Health Club and find out how we can help you improve your health.  Make an appointment with our nutrition specialist to learn how to make better food choices.  Stop in today...we are here to help you make your own transformation!!

"Recognizing and preventing men's health problems is not just a man's issue.  Because of its impact on wives, mothers, daughters, and sisters, men's health is truly a family issue." 

-- Congressman Bill Richardson, 1994

What Does Being "Healthy" Mean to You?

As trainers, we see people in all shapes and sizes.  Each client comes to us with different goals, different abilities, and different attitudes.  Some feel they are "healthy" but just need to lose a few pounds; others feel as if they are the furthest thing from "healthy".  Many clients define "healthy" as strictly an outward appearance (i.e., slim body, toned muscles).  What is your definition of "healthy"?  And, most importantly, how do you stack up to your definition?

If you look up the word "healthy" in the dictionary, this is one of the definitions:  possessing or enjoying good health, or a sound and vigorous mentality.  The World Health Organization (WHO) defined health in its broader sense in 1946 as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity".  However different organizations define the word, people must begin to look at being "healthy" as more than just an outward appearance and the absence of disease.

Our mere outward appearance can be very deceiving.  Just because a person is "slim and trim" doesn't mean they are healthy.  Body fat percentages can run high in this body type.  How, you ask?  It's possible for a "slim and trim" person to have higher percentages of visceral fat (located around the organs) versus subcutaneous fat (located just below the skin).  Visceral fat is harder to see by the naked eye and contributes to "belly fat".  Therefore outward appearances neglect to show hidden dangers.

Other factors contributing to overall health are blood pressure (refer back to our blog, High Blood Pressure), high triglycerides and cholesterol, hormone imbalance, adrenal fatigue, atherosclerosis (hardening of the arteries)...this list goes on!!  It is very important to "know your numbers".  You should know what your blood pressure is and what your lipid profile (cholesterol and triglycerides) looks like.  Those of you who exercise on a regular basis, do you know your numbers?  If not, you are neglecting an important piece to the puzzle of "health".

With a new year fast approaching, maybe it's time for you to take a step back and look at your puzzle of health.  Do all the pieces fit together?  Is the border (outward appearance) intact but still missing a few pieces?  Take control of your health and find those missing pieces.  Schedule your annual exam with your health care practitioner and look at contributing factors mentioned in this blog.  Schedule an appointment with a fitness professional and learn how you can not only improve your outward appearance but also tune up what's hiding beneath the skin.  Finally, schedule an appointment with a nutrition specialist and look at the fuel you are putting in your body.  When all of the pieces of your puzzle fit together, your body becomes a well-oiled, fine-tuned machine.  Our bodies are built to perform...it's time for you to start with a tune-up!!!

Cholesterol and Exercise

In our last post, we discussed cholesterol, what it is and what levels should be checked by your health practitioner.  Now that you have a basic understanding of cholesterol, let's look at how to improve your numbers to put you at a lower risk for developing heart disease.  Click HERE if you need to review the previous blog, "Cholesterol 101".

It is widely known in the medical field that exercise can improve HDL (high-density lipoprotein) or "good" cholesterol levels.  Some research even shows the size of HDL increases as well as the availability in the blood.  As we learned in "Cholesterol 101", HDL helps to remove excess cholesterol from the blood by transporting it back to the liver for disposal.  By increasing the size and/or availability of HDL, more cholesterol can be removed from the blood.  For every 1mg/dl increase in HDL, the risk of developing heart disease drops by 2-3%!  That's a significant improvement!

So now that you know exercise can improve HDL levels, what should you do?  Unfortunately research has been unable to pinpoint what type of exercise and the duration of exercise sessions result in the most significant improvements.  Some research has shown that moderate to intense exercise is a key component, while other research shows cardiovascular exercise (i.e., jogging, walking, cycling, etc.) is more beneficial than strength training.

Until we can get definitive answers from researchers, it is important to follow the guidelines of the American Heart Association (AHA) and the American College of Sports Medicine (ACSM) in regards to exercise intensity, frequency and duration.  Both AHA and ACSM recommend 30 minutes of moderate-intensity activity, a minimum of 5 days a week.  Moderate-intensity is defined as 60-90% of  your maximum heart rate.  This is calculated as follows:

Heart Rate Max = 220 - age

Example for a 40 year old person:

220-40 = 180
180*.60 = 108
180*.90 = 162

This person should exercise with a heart rate between 108 and 162.

(PS...if this confuses you, refer back to our blog entry "Intensity...How Hard Are You Working Out?").

So the moral of the story is, GET MOVING!!  There are many benefits to exercising on a regular basis.  An important one discussed here is the improvement in HDL levels.  Cardiovascular disease is nothing to mess with so come in and talk with a fitness professional at PROMATx Health Club and learn how you can reduce your risk.  Don't wait, come in today!!

Cholesterol 101

Do you know what your cholesterol numbers are?  Did you know is important to know more than just your level of "total cholesterol"?  Before we continue, you should know that cholesterol is not a bad thing.  This is an important building block for cell membranes and the production of certain hormones.  It is also responsible for the production of bile acids which assist in digesting fats.  Cholesterol is manufactured in the liver and the body produces approximately 700-900mg daily.  Your body actually produces all the cholesterol it needs therefore making dietary cholesterol unnecessary.

The only food items that contain cholesterol are those made from animal products such as meats, eggs, and dairy.  The average American consumes approximately 300mg of cholesterol daily.  It is possible to eat a diet high in cholesterol and saturated fat and still have low blood levels of cholesterol.  Unfortunately the opposite is true also; you can consume little to no foods containing cholesterol and saturated fat and have high blood cholesterol levels.  Genetics plays a role in how much your body produces so sometimes it is difficult to control cholesterol through diet alone.

Cholesterol is transported through your body by way of "lipoproteins".  There are three different lipoproteins:  very low-density lipoproteins (VLDL), low-density lipoproteins (LDL), and high-density lipoproteins (HDL).  The first two (VLDL and LDL) are considered to be "bad cholesterol" because they contain more cholesterol than protein while HDL is "good cholesterol" because it has a majority of protein.  HDL helps to remove excess cholesterol from the blood by transporting it back to the liver for disposal.

When you have your blood levels checked by your health practitioner, you will be given more than just your total cholesterol number.  Blood work will reveal LDL and HDL levels, triglyceride and total cholesterol levels, as well as a ratio of cholesterol-to-HDL.  High levels of LDL in the blood increase your risk for heart disease and heart attacks.  Desirable LDL levels are below 130.  Since HDL is the "good cholesterol", higher levels are desired; blood levels should be 45 or above.  Total cholesterol levels should be below 200 for optimal decrease in the risk for heart disease.  Finally, the total cholesterol-to-HDL ratio is the another indicator of risk.  This ratio is calculated by dividing the total cholesterol by HDL.  For example, if your total cholesterol level is 200 and your HDL level is 45, your ratio is approximately 4.4.  The lower the ratio the better and below 4.5 is desired.

These numbers will provide your health practitioner valuable information about your risk for heart disease and heart attacks.  If you have a family history of heart disease, you really should know your numbers.  No matter what, you should have blood work performed in order better understand your risk for developing heart disease.  Talk with your health practitioner and if it has been a while since your last blood draw (or if you've never had it done), request a "lipid profile".  You'll learn about what's happening inside your body so you can better control what's happening outside of your body.