Are You Eating the Right Grains?

Did you know you know there's a simple way to help lower your blood pressure, improve your cholesterol, and reduce your risk of dying from all sorts of scary-sounding things—and you don't even have to leave the dinner table to do it?

Intrigued? Then consider replacing the refined grains in your diet with whole grains. What are whole grains? They are cereals and seeds that have not been milled or processed to remove their hard exterior. This outer layer, called the bran, contains healthy oils, fiber, and protein. This is stripped away when the grain is refined. Whole grains are complex carbohydrates that take the body longer to digest, so their nutrition is released slowly and continuously, leaving you feeling energized and full for much longer, partly because they don't spike your blood sugar. They are an excellent source of dietary fiber, protein, iron, potassium, and manganese.

Misleading food labels have sparked plenty of confusion about what is and isn't made from whole grain. The best way to verify if your packaged baked goods are whole grain is to read the ingredient list on the back or side. If the grains listed are "whole," then you're in good shape. An even better way to know you are eating whole grains is to buy them whole and cook them yourself.

Some of the whole grains you might be familiar with include brown rice, quinoa, and oats, and these are fantastic. But, did you know there are a lot of other whole grains—many of which have been enjoyed around the world for thousands of years—that you can add to your meals for variety? Look for them in the bulk bins or dry goods section of your local market, where many will cost just pennies per serving. Stretch your dollar farther by blending the more exotic varieties with brown rice, buckwheat, and quinoa. Experiment to find your favorite flavor combination!

If you can cook rice or oatmeal, you can easily cook other grains. We've provided measurements and cooking times for you below. Use a heavy pot with a lid (or a rice cooker!) and set the burner of your stove to a medium temperature. All grains should be rinsed well before cooking and inspected for stray twigs or stones that remain from the harvesting process.

Substitute whole grains in place of white rice or pasta, add them to soup and casseroles, toss cooked grains into salads, or serve them for breakfast and enjoy like oatmeal. Cooked grains keep well in the fridge, so we recommend making a large batch and storing the leftovers for quick meals during the week. Store uncooked grains in an airtight container in a cool, dark cabinet for up to 6 months, or in your refrigerator as long as a year.

Here are 7 up-and-coming whole grains to try: 

AMARANTH

While not technically a grain (it's a seed), gluten-free amaranth has a nutritional profile similar to grain. Originally from Peru, its cultivation spread through Central and South America and played a crucial role in Aztec rituals and their diet. Amaranth contains more protein than most grains, is considered a complete protein, has three times as much calcium as other grains, is rich in iron and magnesium, and is the only grain that contains vitamin C. It has been shown to lower blood cholesterol in patients with coronary disease and hypertension.

To Cook: Add 1 cup amaranth to 3 cups water, and simmer gently for 20 to 25 minutes, stirring occasionally. Cooked amaranth has a consistency similar to Cream of Wheat (it can become sticky if overcooked). For a dish that is more like rice, combine amaranth with other cooked grains. You could also add a few tablespoons while cooking homemade soup to add thickness and protein. 

BUCKWHEAT

You may already be familiar with buckwheat—no, not the character from The Little Rascals—the grain. Only, once again, it's not a grain at all or even related to wheat. This heart-shaped seed is a relative of rhubarb, making it gluten-free. Buckwheat has a satisfying, nutty flavor and numerous health benefits. The phytonutrients in buckwheat are powerful antioxidants that protect cells from cancer-causing free radicals. Buckwheat is also a star when it comes to keeping the heart pumping—its fiber has been shown to reduce high blood pressure and cholesterol levels4 and its manganese promotes healthy circulation.

Make it a staple in your pantry, and you'll be glad you did. It cooks quickly for a weeknight dinner, and can be made ahead in bulk and stored in the fridge for easy lunches throughout the week. Buckwheat flour makes delicious pancakes and crepes. Soba noodles made from buckwheat are a great gluten-free alternative to pasta.

To cook: Prepare it like rice on a stovetop or in a rice cooker. Pre-toasting in a dry pan before adding liquid intensifies the nutty flavor and is worth the effort. Bring 1 cup buckwheat and 2 cups water to a boil, reduce heat to low, put a lid on it, and simmer 10 to 15 minutes, or until all the water is absorbed and the kernels are tender. 

FARRO

Farro is an ancient relative of wheat that has been eaten for centuries. Want to look like a gladiator (or a goddess)? Then eat farro, the grain that fortified the armies of the Roman Empire. Farro is sometimes called spelt or emmer, but they're not the same. Farro has a firm and chewy texture, and a nutty flavor that is great in grain salad, stuffing, and soup. It is surprisingly filling because it has 11 grams of protein and 8 grams of fiber per cup. It is so nutritiously dense, in fact, that you might find a smaller serving than other grains will make you feel full. The fiber supports healthy digestion and satisfies for hours, making it a healthy choice for people trying to lose weight.

To cook: Farro also benefits from toasting. Add 1 cup farro to 2-1/2 cups boiling water. Cover and simmer without stirring for 20 minutes, or until tender. Farro can be cooked in a rice cooker and makes great leftovers because it keeps its firm texture for several days and never gets mushy or sticky. 

KAMUT

Legend has it that a Montana man discovered several kamut seeds in a tomb near the Nile River. Later, an enterprising farmer trademarked the seeds and gave it the ancient Egyptian name for wheat.

One thing is certain, kamut is an ancient grain. It is an heirloom variety of Khorasan wheat from Iran. Research suggests that ancient grains may have more health benefits than modern strains of wheat, and recently, Canadian scientists compared several ancient grains, including kamut, to modern wheat, and found higher levels of lutein (important for eye health) and beta-carotene in the heirloom grains.

Kamut is a smart choice for a healthy diet and, as an added bonus, the branded product is always grown organically. It is high in selenium (which supports the immune system), zinc, and manganese. It also has 20 to 40% more protein per serving than regular wheat. A half-cup serving provides 6 grams of protein and only 140 calories.

To cook: Kamut is a Goliath of grains, and takes a long time to cook. Bring 1 cup kamut and 3 cups water to a boil, reduce heat, and simmer until the grains are plump and chewy.  This can take 1-1/2 to 2 hours. Soaking the grains overnight will reduce cooking time. 

KAÑIWA

Though the name sounds similar, don't confuse kañiwa (pronounced "ka-nyi-wa") with its popular cousin, quinoa. Kañiwa, from the Andes Mountains, is being touted as the next superfood. These tiny ruby red seeds are about half the size of quinoa and have a mild, sweet flavor. Because they are made up mostly of outer shell, they stay pleasantly crunchy when cooked.

To cook: Add 1 cup kañiwa and 2 cups water to a small pot and bring to a boil. Reduce heat and simmer uncovered for 10 to 15 minutes, until the seeds look they have sprouted little halos (like quinoa). Fluff with a fork and serve. Try it as a "breading" for meats. 

MILLET

Some people think millet is for the birds, literally. It is a main ingredient in birdseed mixes, but this gluten-free seed (again, not a grain) is delicious and fluffy when cooked. It is not commonly eaten in the U.S., but it is the sixth most popular grain in the world. Millet may have been the staple grain of Asia before rice, and it's rich in phosphorous, which is important for strong bones, and is also a source of tryptophan, an amino acid that helps reduce stress.

To cook: Toast 1 cup millet in a dry pan then add 3 cups water. Simmer covered for 15 minutes, then set it aside and leave the lid on for 15 minutes more. Fluff with a fork before serving.

For hot cereal or polenta, grind millet in a spice grinder. Bring 5 cups water to a boil, then gradually whisk in 1 cup millet. Cover, lower heat, and simmer, stirring occasionally for 15 to 30 minutes until grits are tender. The tiny seeds can even be popped like corn! 

WILD RICE 

Just like how many of these "grains" aren't really grains, wild rice is not really rice. It's the seed of an aquatic grass that was originally cultivated in shallow waters across North America. It has double the protein and fiber of brown rice and 30 times greater cancer-fighting antioxidant activity than white rice.  Reddish brown to black in color, wild rice commands attention with its toothsome bite and bold nutty flavor. For this reason, and also because it's pricey, it is often blended with other grains.

To cook: Wild rice requires more time to cook than most grains, but it's worthy of the extra patience.  Bring 3 cups water or stock to a boil, stir in 1 cup rice, reduce heat, and simmer covered for 50 minutes, until the kernels burst open, revealing a creamy interior. Uncover, fluff with a fork, and continue cooking over low heat for 5 minutes more if needed. Overcooking causes kernels to curl up and loose their distinct texture.

So the next time you are in the store, head to the grain/dry foods section and pick up some of these healthy grains.  Remember, carbs are not bad!!  These are just a few examples of healthier choices.  Enjoy!!

Protein Powder...More Than Just a Drink Mix

Here's a quick tip from our trainer James "Max" Clark on protein powders.

Getting the right amount of protein is important for any diet and exercise plan. Whether it’s to build muscle or recover from a workout, protein powders have become an easy and readily available source for most people who may not have the time to cook something after their workouts or get tired of grilled chicken all the time. Below is a link for a few interesting ways to use that protein powder along with some foods and recipes to get those important amino acids into your diet. I’ve tried some of these and you’d be surprised just how good they can be!

http://www.sparkpeople.com/blog/blog.asp?post=15_new_ways_to_use_protein_powder

Check it out and try some of these tasty (and beneficial) recipes.

Food Cliches...Are You Guilty?

I just read a really good article in the Huffington Post entitled "8 Things Nutrition Experts Wish You Would Stop Saying About Food".  (Click on the link to check it out).  It was very informative and I found myself questioning how I look at food.  I was guilty of a few of those "8 things".   So take a moment and click on the link above and read the article.  I am just going to summarize the article and give my two cents in today's blog.

The author of the article is correct when she said that nutrition "rules" change on a moment's notice.  What you thought was good and healthy, now turns out to be bad and forbidden.  It's the same in the fitness world.  But you have to remember, play it smart when it comes to nutrition (and exercise).  There is no "magic pill" or "magic rule".  Just use your common sense and choose wisely.

One of the 8 things listed in this article that I find myself guilty of is using the term "clean eating".  Now I know what clean eating means to me...it means to cut out the processed/fried/fatty foods and choose more organic, healthy foods.  Clean eating to me may mean something different to someone else.  I try to choose locally-grown foods, non-GMO foods, and fresh-from-my-garden foods, but I cannot get all of my nutrients and ingredients in this manner.  I have to go the grocery store and purchase items from the inner-aisles.  The author of this article quoted a couple of Registered Dietitians and here are a few statements from both of them.  Julie Upton, MS, RD, CSSD, states that "...many athletes refer to 'clean' as eating natural, wholesome, real foods and fewer processed options. I think that makes sense, but I don't know why we need to call it 'clean' instead of healthy eating".  Then Elizabeth M. Ward, RD, states "...but I have a hard time with the clean-eating label because it makes me think that if you're not eating 'clean' then you're eating 'dirty.' Also, clean eating doesn't necessarily equal a balanced diet. As much as I've tried to embrace the clean eating term, I sense some shame in it. For example, people may feel bad that they can't 'eat clean,' because the cost is prohibitive or it's inconvenient".   So true!  Why place a stigma against clean eating?  Let's drop that label and just continue to eat healthy with fewer processed foods!

Another point brought out in this article was about eating "Gluten Free".  I previously wrote a blog on "Who Really Needs to Eat 'Gluten-Free".   Go back and check out that blog.  There have been few, if any, studies proving that people who do not have celiac disease will benefit from eating a gluten-free diet.

The final "thing" I will comment on from this article is about the word "detox".  I am guilty of doing this.  There are times when my nutrition habits are sub-par.  It happens to everyone...I don't care who you are or what your background is.  During those times, I think to myself, "I need to do a detox".  Usually the next words in my train of thought are "clean eating".  See a pattern here?!  Well, truth-be-told, all I am doing is getting back to a healthier way of eating.  Monica Reinagel, MS, LDN, CNS, was quoted in this article as saying "the best way to help your body get the toxins out is to put fewer in."  Duh!  (Did you hear the forehead slap I just did?)  It couldn't be any more simple than that!!

So my final thoughts...Choose your food wisely.  Know where it comes from and how it was grown and processed.  Take action in your community to allow everyone access to fresh fruits, vegetable, and meats grown from local farmers.  Join a CSA (Community-Supported Agriculture) group to take advantage of the yummy stuff your local farmers grow and harvest.  Most importantly, get rid of the labels of "good vs bad" food and "clean eating".  Keep it simple and healthy and your body will reward you tri-fold! 

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

Recipe: Protein Parfait Creme Brulee

Here's a yummy protein-filled dessert for you to try, courtesy of Bodybuilding.com.

Ingredients:

• 16 oz 0% or 2% Greek yogurt
• 1 scoop Pro Grade Weight Loss Whey Vanilla Graham Protein (or your favorite vanilla protein powder)
• 1 teaspoon pure vanilla extract (or 1/2 vanilla bean, scraped)
• 2 cups fresh berries (blueberries, raspberries, blackberries, strawberries, etc.)
• 3 tablespoons granulated sugar
• 3 tablespoons Splenda
• 2 teaspoons fresh lemon juice
• 1/2 cup granola

Directions:

1. Mix together the granulated sugar and 1 tablespoon of Splenda, then set aside.
2. Thoroughly mix together the yogurt, protein, and vanilla in a medium bowl. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
3. Put the berries in a small bowl. Add 1 tablespoon of Splenda and lemon juice. Let sit for five minutes, and then divide the mixture among six ramekins.
4. Sprinkle the granola evenly over the berries, and then top with the protein yogurt, filling to the top of the ramekins. Smooth with a mini-spatula or butter knife.
5. Place in the freezer for 5-10 minutes. You still want the top of the mixture to be somewhat sticky. Do not let the yogurt freeze.
6. Remove ramekins from the freezer and sprinkle the sugar-Splenda mix over each ramekin. Using a kitchen blowtorch, caramelize the sugar by slowly sweeping the flame back and forth over the surface of the yogurt. Let the sugar harden and settle for about 2 minutes.
7. Serve and enjoy!

Nutrition Facts:

Servings: 6
Cals: 127
Fat: 0.75 g
Carbs: 17 g
Sugar: 14.5 g
Protein: 13 g

Who Really Needs to Eat "Gluten-Free"

Gluten-Free:  This is a popular buzz word/phrase right now.  Do you follow a nutrition plan that is gluten-free?  Why do you choose that?  If it's because you suffer from some sort of problem/syndrome/condition such as irritable bowel syndrome (IBS), Crohn's disease, ulcerate colitis, fibromyalgia, or rheumatoid arthritis (RA), then you are probably on the right track.  If you choose to go gluten-free just because you "heard" gluten is bad for you, then you might be missing out on some important nutrients.  In this scenario, eating gluten-free is not really necessary.

First let's talk about gluten and find out what it is. Gluten is a protein found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye).  Gluten gives elasticity to baked goods, helping them to rise and keep their shape and also resulting in that chewy texture we associate with freshly baked bread.  With that being said, think about all of the foods (and drinks) you have consumed in your lifetime that contain wheat, barley and rye.  For all of you beer/whiskey/rye drinkers out there, that should have caught your attention.  A gluten-free diet is not just about avoiding wheat bread and some pastas but also avoiding some of the alcoholic drinks made with these products. 

In general, here is a short list of products that may contain gluten UNLESS THEY ARE LABELED AS GLUTEN-FREE on the packaging:

• Beer
• Breads
• Cakes and pies
• Candies
• Cereals
• Cookies and crackers
• Croutons
• French fries
• Gravies
• Imitation meat or seafood
• Matzo
• Pastas
• Processed luncheon meats
• Salad dressings
• Sauces, including soy sauce
• Seasoned rice mixes
• Seasoned snack foods, such as potato and tortilla chips
• Self-basting poultry
• Soups and soup bases
• Vegetables in sauce

Surprised by that list?  You should be.  So if you are following a gluten-free diet, you must watch out for some of these items.  It is a lot of work and takes a lot of patience to abide by a gluten-free nutrition plan.  Again, if you are following this plan due to health reasons (as listed in the first paragraph of this blog), then you are probably well aware of this list.

Now, if you are following this type of nutrition plan because you are just trying to lose weight or "be healthy", you need to be aware that some gluten-free products can still be high in calories, total carbohydrates, and sodium.  Also, if you are an athlete (professional or weekend/amateur), then you should know that gluten-free products contain inadequate amounts of key nutrients such as fiber, calcium, iron, folate, niacin, thiamine, vitamin B12, riboflavin, phosphorus, and zinc.  Wow...surprised by that list??

The topic of this blog is not to dis-sway you from following a gluten-free nutritional plan, but it's to raise your awareness about potential pitfalls of this plan.  If you have a diagnosed medical reason for need to be gluten-free, then by all means, please follow your physician's/nutritionist's advice and stay gluten-free.  However, if you have no medical reason for following this plan, then be sure to cover all of your bases and make sure you receiving all of the necessary nutrients to be completely healthy.  According to registered dietitian Courtney Sullivan, steer clear of highly processed gluten-free foods that lack quality vitamins and minerals.  Eat a variety of grains, including gluten-free ones such as amaranth and brown rice.  As always, be sure to balance lean proteins with fruits and vegetables.

Hopefully this sheds some light on the "gluten-free" way of life.  Again, we are not saying that it is bad to go gluten-free.  You just need to make sure you are following a healthy nutritional plan that is well-balanced and contains all of the necessary vitamins and minerals.

So....are you "gluten-free"??

Just Beet It, Beet It, Beet It....

Did you catch that?  Nope it wasn't a typo.  Today's blog is about that ugly red (and sometimes yellow) root vegetable you walk past in the produce section...the beet.  Growing up in a house full of beet-lovers, my sister and I used to complain when our Mom was boiling beets.  We used to say that it smelled like she was cooking dirty socks.  Our poor Mom had to listen to that every time she made beets...and let me tell you, she ate them A LOT!!  There was nothing worse than walking in the house on a weekend afternoon and getting a whiff of cooked beets.  Now, based on that you would think that I HATED beets, right?  I used to until about 5 years ago.  Ironic thing is now I can't get enough of them!!

OK, enough about my childhood trials and tribulations.  Let's talk about the nutritional value of the beet first.  The beet is on the top 100 "World's Healthiest Foods".  Beets are known for their antioxidant, anti-inflammatory, and detoxification properties.  This root vegetable can be completely consumed as you can eat the beet (also known as beetroot), the little bit of root attached to the body of the beet, and the greens.  Here is a chart that shows all of the nutrients found in one cup of sliced, cooked beets.

Beets, sliced, cooked 1.00 cup 170.00 grams Calories: 75 GI: med
Nutrient	Amount	DRI/DV (%)	Nutrient Density	World's Healthiest Foods Rating
folate	136.00 mcg	34.0	8.2	excellent
manganese	0.55 mg	27.5	6.6	very good
potassium	518.50 mg	14.8	3.6	very good
copper	0.13 mg	14.4	3.5	very good
fiber	3.40 g	13.6	3.3	good
magnesium	39.10 mg	9.8	2.4	good
phosphorus	64.60 mg	9.2	2.2	good
vitamin C	6.12 mg	8.2	2.0	good
iron	1.34 mg	7.4	1.8	good
vitamin B6	0.11 mg	6.5	1.6	good

As you can see, beets are an excellent source of folate, manganese, potassium, and copper.  Eating beets is another great way to get iron and vitamin B6.  You can click on each of the nutrients above to learn a little more about them.  As with any vegetable, the longer you cook/boil/steam/roast beets, the nutritional value decreases.  It is recommended to keep cooking time for steaming beets under 15 minutes and roasting time under one hour.  This will help maintain the integrity of the nutrients.

Now that you know a little more about beets, let's talk about what to do with them.  If you are a fan of juicing your vegetables, beets are a great addition to your favorite mixture.  Try grating raw beets and adding them to your soups and salads.  Here's a yummy recipe for 15-Minute Steamed Beets:

Prep and Cook Time: 5 minute prep; 15 minute cooking
Ingredients:

• 3 medium beets, about 3" in diameter
• 1 medium clove garlic, pressed or chopped
• 2 tsp fresh lemon juice
• 1 TBS balsamic vinegar
• 3 TBS extra virgin olive oil
• sea salt and cracked black pepper to taste

• Optional:
• 1 TBS balsamic vinegar
• 10 fresh basil leaves, chopped
• 1 TBS chopped dill
• 1 TBS chopped chives
• 2 TBS Feta cheese

Directions:

1. Fill the bottom of a steamer with 2 inches of water.
2. While the water is coming to a boil, wash beets, leaving 2 inches of tap root and 1 inch of the stem on the beets. Cut beets into quarters. Do not peel.
3. Steam covered for 15 minutes. Beets are cooked when you can easily insert a fork on the tip of a knife into the beet. Although some of their colorful phytonutrients are lost to the steaming water, there is plenty of color and nutrients left in the beets.
4. Press or chop garlic and let sit for 5 minutes to bring out their health-promoting properties.
5. Peel beets using a paper towel.
6. Transfer beets to a bowl and toss with remaining ingredients while they are still hot.

Serves 2
 
Be forewarned...beet juice will stain so use caution when peeling and cutting beets.  You can use a little lemon juice to help remove the stains from cutting boards and counter tops.  Add lemon juice and course salt to your hands and scrub gently to remove the "red finger" syndrome! 

If you are still looking for a few more healthy beet recipes, click HERE and you can check out some yummy ways to serve beets.  In the meantime, don't pass those dirty looking red vegetables the next time you are in the produce section.  Grab a bunch and give them a try.  You might find that they don't smell like dirty socks when cooking and possibly have a new veggie to add to your list of "must-haves".  Enjoy!!

Which Is Better for Losing Weight: Cardio or Weight Lifting?

If you're looking to lose weight, you might be wondering:  Should I focus on doing cardio or should I weight train?  The answer, for those of you not interested in hanging around for the "why" part of the answer, is both.  What matters most is the way you train, the system you train under, and your lifestyle.

The cardio vs. weight lifting question stems from the days when "cardio" usually meant going to a low-level aerobic class and "weight lifting" meant spending a couple of hours in the “free weight room,” chatting with your buddies between attempts at "out-benching" each other.
These days, most workout programs incorporate both, often during the same workout. Most "cardio" work has an element of resistance training, either in the form of added weight or plyometric movements, while most "weight lifting" work has a cardio element because it's done in circuits.

There are two myths inherent in this age-old question. The first is that weight training will make you bulky. The second is that cardio doesn't build muscle. Let's dispel these once and for all.

Myth 1: Weight Training Will Make You Bulky
Gaining bulk is hard. I wish I had a nickel for every time I've seen a hardcore gym rat who's been lifting for months, desperate for a few pounds of lean muscle mass, blow his stack when he hears a woman say, "Weight training will make me bulky".  It takes a ton of energy for your body to add muscle. During the initial stages of any kind of intense training, especially one you're not used to, your body releases excess amounts of the hormone cortisol, which causes your body to retain water.  Some people think this means they are bulking up when, in reality, it's just the body adapting to the training.  It happens whether you are trying to gain or lose weight and has nothing to do with gaining actual muscle mass.  Once your body adapts to the new training, the cortisol release ceases and your body flushes the excess water.

Myth 2: Cardio Doesn't Build Muscle
This second myth is trickier. Low-level, steady-state aerobic training will atrophy muscle, so it can be true. But "cardio" hasn't meant aerobic zone training since Richard Simmons' heyday in the 80s.  Cardio is a catchall term for any training that elevates your heart rate for the entire workout. These days, since almost all weight training is done circuit style, your heart rate remains elevated during both cardio and weight training workouts. Modern cardio training is almost always an offshoot of interval training, which means it's a mix of aerobic and anaerobic training. And this builds muscle.

What Is the Best Way to Lose Weight?
The best way to lose weight is to follow a solid training system that targets weight loss. A system takes into account your entire lifestyle, workout, diet, sleep, and supplements. Why? Because all of these things affect your body's ability to change.

The key to weight loss is to change your metabolism. While it's easier to alter your metabolism through weight training than cardio, both will do it if the workouts are well designed. The word you're looking for to make this happen is intensity. By that, I mean you need to force your body to work in the anaerobic realm. Because your body depends on air to live, forcing it beyond its ability to breathe causes it to release performance-enhancing hormones to survive. When done consistently, these hormones change your metabolism.

Of course, you'll die if you stay in the anaerobic zone for too long, which is why you only do anaerobic work in short intervals. In between these intervals, your heart is working out aerobically to recovery. As long as the breaks between your anaerobic sets are strategic, you get a powerful cardio workout during every anaerobic workout. For example: circuit weight training—consisting of many sets to failure, with short breaks—is not only a great anaerobic weight training workout, but also a very effective workout for your cardiovascular system as well.
 
The next factor when it comes to boosting your metabolism and losing weight is recovering properly between workouts. This is why having a system is so important. Intense anaerobic training is stressful for your body. You need this stress to change your hormone balance, but if you over stress yourself, it will lead to problems in the form of overreaching and, if you do it too long, overtraining (both responsible for maladies from lack of results to injury or illness). A proper exercise program takes this into account by scheduling different styles of workouts next to each other to create a balance between intensity and recovery.

Your nutrition and lifestyle are very important for proper recovery. The better you eat, the faster you recover. Ditto for sleep. (I don't care how many episodes of Game of Thrones you need to catch up on.) Sleep is when your body produces its natural PEDs (performance-enhancing drugs). So get your shuteye!

All of this is why PROMATx never sells individual workouts that aren't attached to a program—or system—for your training. It's not that doing random exercise isn't good for you...because it can be. However, we design workout systems that synergistically combine aerobic and anaerobic training (along with sundry other types of training, not to mention proper nutrition) to give you results. That way, it's much easier for your body to change its metabolism, and for you to lose weight.

To recap, whether your exercise routine is focused on cardio or weight training has very little to do with whether you'll lose weight. The best training programs have elements of both aerobic and anaerobic training and the important factors for weight loss are: pushing yourself beyond your comfort zone (aka intensity), eating enough to recover (but not too much), and resting enough between your workouts. Balance these factors correctly and your metabolism will shift and the pounds will melt away.

When Should I Listen to My Cravings???

Cravings can be intense—and often they go way beyond minor hankering. Surely, it can't just be that you want chocolate. There must be some reason that you need chocolate. Come on, please! Just a taste. 

Unfortunately, you probably don't. In most cases, cravings aren't a physiological function telling you what you need. In fact, it's much more like that that they're a dysfunction.  

You might be aware of an infographic floating around the internet featuring foods that people typically crave, along with micronutrients that (supposedly) trigger those cravings. If you desire bread, toast, or pasta, the graphic suggests you need more nitrogen in your diet. Salty foods mean you need chloride, chocolate suggests a need for magnesium, etc. You may notice a complete lack of references at the bottom of this chart. That's probably because there's no science backing up these claims—whatsoever. While the craving might stem from something more obvious—sugar, for example—it's highly unlikely that your "need" for chocolate means you need more magnesium in your diet.  

Why Do I Crave Chocolate and Other Foods That Aren't Good For Me?

Cravings are far more complex than this cause-and-effect chart suggests. While a subtle nutrient need may be partly to blame, cravings arise for several reasons and tend to include a tangled web of psychology, hormones, and other physiological issues.  

Let's go back to the chocolate/magnesium connection. By the time chocolate gets to the milked-down form most Americans consume, there's not much magnesium left. One ounce of milk chocolate contains just 4% of the recommended daily value for magnesium. Dark chocolate has 16%.  Why would the body seek out a food for a specific nutrient when that food has very little of that nutrient? Wouldn't it make more sense that your body would crave foods richer in magnesium, such as nuts, leafy greens, or beans? Your chocolate cravings probably exist for more insidious reasons. Some research shows similarities between chocolate cravings and alcohol addiction, in that both alcohol and cacao contain similar neuroactive alkaloids (chemicals that tweak your melon). In other words, research suggests that chocolate is addictive.  

Another reason you could be craving that brownie is because of your emotional history with it. It's one of the great American comfort foods. We're brought up identifying chocolate with birthdays, Halloween, post-soccer game ice cream outings, and all those magic moments when you were a good little boy or girl who deserved a reward. If you can't see how that would etch a positive association neural pathway deep into your gray matter, we need to get Dr. Freud on the horn, stat.  

Furthermore, unless you like chewing on cacao nibs (and some people do!), the chocolate you consume is filled with sugar—and sugar cranks up the "feel good" hormone serotonin (among other chemicals) levels in your brain, giving you a feeling of mild euphoria. When it's gone, you want more. Combine this sugar hit with the emotional issues and you've got one powerful craving.  

We're not ruling out the possibility of a causal relationship between cravings and micronutrients—but the key word here is possibility. For instance, when first beginning an exercise program, you might find yourself with an irresistible craving for potato chips or salty carbs. By adding a little sea salt to a recovery drink that those cravings my pass. Similarly, pregnant women often crave foods that are high in nutrients they need. For example, she might crave cheeseburgers—an obvious source of calcium and iron.  

If you're convinced that your particular craving stems from a micronutrient deficiency, there's an easy way to test this: supplement the vitamin or mineral you have in mind. Getting back to chocolate, if you buy into the magnesium thing, try supplementing Beverly International UMP. Another angle would be to embrace the psychology aspect of cravings so that you can indulge yourself, but in a healthy way.

Maybe sometimes. With all this talk of micronutrients, we've overlooked another possible root cause for your craving—a macronutrient deficiency. You could be craving certain foods—or certain food types—because your balance of carbs, protein, and fat is off. While it's a stretch to assume your body desires a food because it contains trace amounts of a certain mineral, the causal link between foods and macronutrients (carbs, protein, and fat) is obvious. Eat a piece of carb-heavy cake and you're going to spike your blood sugar.  

If you think this may be the case, feed the craving with healthy food. If you're craving sweet things, increase your fruit and veggie intake. If you crave greasy foods, increase your raw nut or avocado (good fats) intake. If you find yourself craving meat and cheese, increase your lean protein intake with chicken, fish, eggs, and legumes. If you do this and it doesn't work, odds are that your cravings are more psychologically based.  

If you're deliberately eating at a calorie deficit, this method can be a problem. Ultimately, you're not getting enough of any macronutrient. In these situations, it might be useful to adjust the balance of carbs/protein/fat in your diet.

Cravings suck. And when you're trying to lose weight, they suck even more, as calorie deficits tend to increase cravings. In our most frustrated, "give-me-the-donut-before-I-kill-someone" moments, we'd all like a simple solution. Unfortunately, it doesn't exist. Finding your way around cravings requires a little patience and experimentation. It's just a matter of finding a healthy substitute, a little willpower—or some combination thereof.