Food For Thought 3-7-16
March is National Nutrition Month. I’d like to start off this month’s blog post with discussing pregnancy and healthy food choices.
We can begin with a topic many know about, pregnancy and cravings. The desire for foods you must have and have them now! Are cravings usually healthy choices? Most likely not all the time.
So let’s talk about the top five pregnancy craving foods:
- Chocolate! Is this a surprise to anyone chocolate is the number one craving? Since chocolate is a must have for most people, why not have more when you are eating for two! Chocolate tastes good, makes you happy and in some doses of dark chocolate can be healthy for you!
- Pickles! Another surprise, I think not! Probably the most used food for pregnancy cravings around. The reason may be a need for more sodium and processed pickles have that. It could be the vinegar taste to counteract the sweet of chocolate or just a crunchy food fix!
- Spicy foods. This was a surprise to me to be so high on the list. We are talking spicy chilis, and hot peppers like jalapenos! One theory is as women feel hot many times in pregnancy the heat of the peppers causes a sweat reaction which is actually a body cool down.
- Ice cream. Another shocker! A sweet, creamy treat and is also very cooling and delicious. Happy food!
- Lemons. I found this a very interesting craving. It seems pregnant women crave foods that are sour and hence the lemon craving. As a pregnant woman’s taste buds can change she may want to have a sour element versus the sweet chocolate or ice cream.Also included in the cravings list are fruits, which are a great source of water and nutrition for pregnancy; salty chips as potato or tortilla; carbonated sweet drinks coffee or caffeine which should always be approved by your physician before you consume it while pregnant; and rounding out the top ten is ice-valued for its cooling, crunchy texture is also great for hydration.Just a fun list to see what women crave during the very special time of pregnancy. Some will have other cravings, some none. Good nutrition is key in any lifestyle but especially when you are expecting and eating for two. Be aware of consuming products that are loaded with sugar, sodium, artificial flavors, preservatives and colors. Try to eat fresh fruits and vegetables, lean meats and whole grains. Drinking fresh fruit juices and water along with natural seltzers for the fizz are great alternatives to soda.Always consult your physician to make sure of what you can and cannot eat during a your pregnancy. If you would like to learn how to live and eat healthier, check out my LEAN Essentials program on my events page. Contact me for more information.Congratulations and good luck to all who are pregnant or are thinking about it. The best is yet to be!http://listdose.com/top-10-foods-pregnant-women-crave-for/
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Food for Thought 2-25-16
As we close out super spice February 2016, I would like to introduce you all to garlic. Spicy, flavorful and oh so good for you!
Many of enjoy garlic’s pungent flavor in cooking such as sauces, sautes and vegetable dishes. Years ago I even tried garlic ice cream; not highly recommended!
Some of the nutrient values of garlic are its phyto nutrients. It’s an excellent source of vitamins and mineral that are essential for optimal health. Garlic also contains calcium, potassium, iron, magnesium, zinc and selenium. Selenium is a heart-healthy mineral, and is an important cofactor for antioxidant enzymes within the body. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation.
Medicinal uses of Garlic herb has been used since long time in many traditional Indian and Chinese medicines as a remedy for cold, cough, bronchitis, etc. Garlic oil has been used as a local applicant for “ring worm” (fungal dermatitis) infection of skin. In the modern medicine, this exotic herb is advised as health benefiting food for its anti-microbial, anti-cancer, anti-diabetic, and immune boosting and cholesterol-lowering properties.
My favorite use of garlic is in my homemade tomato sauce and sauted with onions and anything. Heart healthy and flavorful. Go grab a bulb and get cookin. Garlic, it’s where it’s at this week.
http://www.nutrition-and-you.com/garlic.html
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Read MoreFood For Thought 2-15-16
To continue my theme of spices for heart health month February, today’s selection are chili peppers. Spicy and oh so good for you!
Chili peppers whether dried or fresh have so many healthy benefits. They can help fight inflammation due to a substance in them called capsaicin, which gives the peppers their pungence from mild to spicy. Topical capsaicin is now recognized as a treatment for osteoarthritic pain. The cardiovascular benefits of red chili peppers, such as cayenne, have been shown to reduce blood cholesterol, triglyceride levels, and platelet aggregation, while increasing the body’s ability to dissolve fibrin, a substance integral to the formation of blood clots. Cultures where hot pepper is used liberally have a much lower rate of heart attack, stroke and pulmonary embolism. Heart healthy!
Spicing your meals with chili peppers may also protect the fats in your blood from damage by free radicals – a first step in the development of atherosclerosis. Capsaicin heat also stimulates secretions that help clear mucus from your stuffed up nose and congested lungs. Perfect timing during this cold and flu season! Chili peppers have quite a bit of vitamin C plus vitamin A, which is called the anti-infection vitamin, vitamin A is essential for healthy mucous membranes which line the nasal passages, lungs, intestinal tract and urinary tract. No wonder we feel like our nasal passages are clearing out from a dose of chilis or chili powder because they are! They also can help fight stomach ulcers by killing the bad bacteria ingested and by eating them you may lose weight. The heat produced from the chili takes calories to produce!
If you’re buying fresh be sure to choose chili peppers that have firm, glossy skin and have a vivid color. Dried chili peppers should still have a vivid color, the less colorful, the less flavor. If you buy them fresh, you can hang them in the sunlight to dry. You can make your own chili powder by grinding the peppers yourself. Dried peppers and chili powders should be kept in a tightly sealed jar, away from sunlight. Powdered chili pepper, such as cayenne pepper and chili powder, should be kept in a tightly sealed glass jar, away from direct sunlight.
Be aware that capsaicin can irritate or burn your eyes or hands. Chili oil can stick to the skin, so wash hands thoroughly after handling the peppers and be cautious about touching your hands to your eyes. Be aware that pepper dust from grinding dried peppers can irritate throat and eyes. You can protect yourself by wearing a dust mask and goggles.
If you find you can’t take the heat, cool off with a glass of milk. A protein in milk called casein can help douse capsaicin’s fire.
If you’re in the mood for some healthy heat, try some chili peppers. Add dried chili powder to chocolate in baking or savory for that extra kick and a few healthy benefits!
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=29
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
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Food For Thought 2-8-16
This week’s spice du jour is cinnamon. Cinnamon is popular with both adults and kids, and most notably in cinnamon sugar. Not the best use of this spice that may have healthy properties galore!
I found some very informative stats on cinnamon. Please read below to see just how healthy it can be.
Cinnamon is regarded as the second most popular spice, next to black pepper, in the United States and Europe. Cinnamon has been consumed since 2000 BC in Ancient Egypt, where it was very highly prized (almost considered to be a panacea). In medieval times doctors used cinnamon to treat conditions such as coughing, arthritis and sore throats.
Modern research indicates that cinnamon may have some beneficial health properties. Having said that, it is important to recognize that more research and evidence is needed before we can say conclusively that cinnamon has these health benefits.
Possible health benefits of cinnamon
Cinnamon sticks or quills
According to the U.S. National Library of Medicine, Cinnamon can be used to help treat muscle spasms, vomiting, diarrhea, infections, the common cold, loss of appetite, and erectile dysfunction (ED).
Cinnamon may lower blood sugar in people with type 1 or type 2 diabetes, according to Diabetes UK.1 However high quality research supporting the claim remains scarce.
Diabetes
Cinnamon may help improve glucose and lipids levels3 in patients with type 2 diabetes, according to a study published in Diabetics Care.
The study authors concluded that consuming up to 6 grams of cinnamon per day “reduces serum glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type 2 diabetes.” and that “the inclusion of cinnamon in the diet of people with type 2 diabetes will reduce risk factors associated with diabetes and cardiovascular diseases.”
In addition, a certain cinnamon extract can reduce fasting blood sugar levels in patients, researchers reported in the European Journal of Clinical Investigation.
Alzheimer’s disease
Tel Aviv University researchers discovered that cinnamon may help prevent Alzheimer’s disease. According to Prof. Michael Ovadia, of the Department of Zoology at Tel Aviv University, an extract found in cinnamon bark, called CEppt, contains properties that can inhibit the development of the disease
http://www.medicalnewstoday.com/articles/266069.php
Now that you’ve read a few of cinnamon’s healthy properties, let’s talk about it’s taste. Slight spicy and a little sweet, cinnamon is a great addition to almost any sweet food and some savory. I use a tsp. every day in my morning shake. Add it to healthy cookies or granola you make yourself. Tasting great and helping you stay well, what a great combo!
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
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Food For Thought 2-1-16
Happy February! As we enter the second month of the new year 2016, our healthy resolutions are still possible. In fact, every day is a new day to get healthier, and feel better!
This month I will be spotlighting a different spice each week. Spices tend to be overlooked when we reach for more healthful foods. Fruits and vegetables are a given. As are leaner cuts of meat, wild caught fish, whole grains and the attempt to remove excess sugar and additives from your foods.
Tumeric is up today. The lastest “superfood” in the spice world. If you are watching almost any healthy trend, tumeric is on the menu. Either fresh or dried it’s nutritional benefits are off the charts. It’s composition of unique phyto-chemical pigment compounds impart intense flavor, color, and distinctive fragrance to the recipes it added to.
Tumeric is a root, belonging to the ginger family. “Its roots as well as leaves have long been used in traditional Indian and Chinese medicines for their demonstrated anti-inflammatory (painkiller), anti-oxidant, and anti-cancer properties”. As you can see tumeric’s benefits go way back!
One of the biggest benefits of tumeric is it’s anti-inflammatory properties. As we age, our bodies fill with inflammation from unhealthy choices. It’s curcumin in tumeric that gives it the bright orange color and healing properties. With no cholesterol, it’s high anti-oxidants with fiber help to control the “bad” LDL cholestero. High concentration of Vitamin C, minerals like calcium, iron, potassium, manganese, copper, zinc, and magnesium are components of tumeric.
Tumeric is readily available in powdered form and in some areas, fresh. I am lucky to be able to get the fresh root. I grate it into my morning shake, lunch salads and dinner sautes. It adds a slightly spicy flavor, similar to ginger. Be careful when handling tumeric as it does “bleed” the orange color when fresh and can stain clothes and wooden cutting boards. Totally worth it. Tumeric, it’s what’s in breakfast, lunch and dinner!
www.nutrition-and-you.com/turmeric.html
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
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Food For Thought 1-30-16
And the winner for this week’s topic? Fruit! Who doesn’t like fruit? As we wind up healthy resolution January next week, let’s talk about one of the easiest ways to incorporate healthier food in your diet. Just add fruit!
Most of us like fruit and it’s an easy, portable snack to take on the go or have as a quick healthy snack at home. Fruits are a gift from nature with natural medicines than can enhance our lives. They come in so many colors and flavors the choices for a snack of fruit are endless!
Fruits are chocked full of vitamins, minerals, anti-oxidants and phytonutrients. Anti-oxidants and phytonutrients work within our bodies to curb free radicals and continue to keep our bodies disease free and healthy!
Besides their super healthy powers, fruits are low in calories and fats, nutrient dense and a great source of complex carbs. Fruits provide soluble fiber which helps to control cholesterol and excess fats from the body and keep you running regular! If you include fruit in your daily diet, you are protecting yourself from minor ailments like wrinkling of skin, hair loss, and memory loss to major ailments like age-related macular degeneration (AMRD) of the retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis) the list goes on and on. Be sure to have at least four to five different fruits a day. A simple fruit salad is the easiest way to go. Pick your favorites and find a new one. Experiment every week by adding a new fruit. Your body will thank you with better health!
The simplest way to eat fruit is this, all cut up into a big bowl with nothing more than a spritz of fresh lemon or lime juice and perhaps a drizzle of honey. Yum. Get your fruit on this week.
http://www.nutrition-and-you.com/fruit-nutrition.html
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
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