On the Run: fitness made simple
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Beans and Berries have the highest amounts of antioxidants per serving!
What are antioxidants? They are vitamins and minerals that protect cells from harmful molecules called radicals. There’s evidence that antioxidants fight against aging, and cancer when consumed in moderate amounts.
This is the reason I eat beans every day! After learning about these foods, I’m going to eat more red kidney beans instead of garbanzo beans which are both provided at my medical school’s cafeteria. I also have so many dried azuki beans in my pantry. They make a delicious and healthy red bean pudding! Also, when going out for Mexican food, we can choose pinto beans over refried beans and black beans. Prunes are a better choice than raisins and add just the right amount of sweetness to breakfast grains.
Source: USDA, Journal of Agricultural and Food Chemistry June 9, 2004
Harvard’s Health Eating Plate v.s. USDA’s MyPlate
Harvard’s is much more thorough and helps people make smarter choices. If we’re following MyPlate, we could be eating hot dogs for proteins, potatoes for vegetables, and fried rice for grains. At least MyPlate is better than the old food pyramid, which recommended 6-11 servings for breads, cereals, and grains a day and only 3-5 servings of vegetables.
Read more about it at Harvard’s School of Public Health Site
Okinawan Sweet Potato (Japanese sweet potato/yam)
Although these are native to North America, and not Japan, they serve as the main carbohydrate source in the traditional diet of the Okinawan people, the longest-living people in the world.
So what’s good about this purple sweet potato? It has all the nutrients the average American person lacks! One potato (~180g) has 700% of the Daily Recommended Value of Vitamin A. Unlike others foods like nuts & oils which are rich in Vitamin E, this sweet potato has the antioxidant without the extra fats.
- High in fiber
- Rich in Vitamins A, C, B6
- Good source of Potassium, Iron, & Calcium
- Low to medium GI (Glycemic Index)
It’s also really tasty & easy to prepare! They can be found at any Asian market or even regular markets marked as “Japanese sweet potato/yam.” But from my understanding, all sweet potatoes are generally as nutritious.
- Poke the sweet potato with a fork several times all around
- Wrap in a wet paper towel
- Microwave for 5 minutes, turning once at 2.5 minutes.
~Geraldine
PS: This was from New Year’s day!
I’m very interested in the diet of the indigenous population of Okinawa, the southernmost cluster of islands of Japan. The Okinawan are known for having the longest life expectancy, high numbers of centenarians, & low risk of age-associated diseases. Researchers believe that the longevity of Okinawan people is attributed to their food! Their traditional Okinawan diet is:
- low in calories, but nutritionally dense
- rich in antioxidants & flavonoids
- plant-based: vegetable & fruit heavy
- moderate intake of fish
- limited intake of meat & poultry, refined grains, & sugar
- almost no use of dairy products
- “hara hachi bu,” the conscious practice of eating until 80% full
(following info from http://www.fyiliving.com/diet/special-diets/health-benefits-of-the-okinawa-diet/)
Okinawa diet is lots of complex carbohydrates from sweet potatoes and green leafy vegetables. Plus, the diet is very low in fat, sugar, and dairy products. Instead, Okinawans eat lots of soy, some meat (typically fish), fruits, and lots of vegetables. What researchers set out to discover was what were the key “functional foods” in the Okinawan diet. A functional food is a food that provides health benefits for your body beyond just meeting a basic nutritional need; for example, foods that contain disease-fighting phytochemicals in addition to providing basic requirements like protein, fiber or vitamins.
Researchers gathered a list of 12 functional foods that were eaten regularly by Okinawan elders.
- Sweet Potatoes/Yams (Ipomoea Batatas): The Japanese sweet potato is often referred to as the Yam here in the United States. Packed with vitamins A, B and C, yams are high in fiber, and also are a good source of magnesium, potassium and iron. The sweet potatoes in Okinawa are usually eaten daily, served as a side dish rather then rice as in other parts of Japan, which may partially explain why people in Okinawa live longer then the people in the rest of Japan. According to the researchers “In Japan, sweet potatoes are even prescribed to people with type two diabetes and to help manage cholesterol.”
- Soy: In the traditional diet, soy was the main source of protein. According to the researchers, “the tofu in Okinawa is lower in water content than the Japanese version and higher in healthy fat.” Furthermore, they concluded, “this not only increases the flavor of the tofu but also increases the isoflavone content, which may possibly be connected to the extremely low rates of breast and prostate cancer in Okinawa.”
- Goya which is a type of melon that is bitter in taste. Because of its taste, it is not served as a dessert, but rather in Okawana it is served in main dishes to add flavor. Goya is high fiber andVitamin C. Not only is Goya used as medicine to aid digestion in Okinawa, the researchers explained Goya is “often prescribed as medicinal herb in other parts of the world.”
- Konnyaku is a Japanese jelly derived from the starchy tuber of the Konjac plant. Konnyaku is a low calorie, low fat food that is high in fiber and calcium. The researchers explain, “Konnyaku is more than 90% water, and the rest is glucomannan [a type of soluble fiber], making it an effective treatment for constipation.” They added, ”The Okinawans say that konnyaku ‘cleans your stomach.’”
- Shiitake Mushroom: Shiitakes, like all mushrooms, are very low in calories, but are “high in protein (containing all 8 essential amino acids), fiber, antioxidants, and vitamins A, niacin, B12, C, and especially vitamin D, a nutrient often lacking in the diets of older Americans.” In Japan, these mushrooms are prescribed for their purported anticancer properties, and the researchers claim “it has been reported to increase survival for patients with stomach or pancreatic cancer, particularly when used in combination with chemotherapy immune booster.” The researchers were quick to point out that more research needs to be done to examine whether the shiitake mushroom does indeed have cancer fighting properties.
- Gobo is a root vegetable packed with fiber. Fiber is a type of carbohydrate that is not digestible. Fiber is an important part of the digestion process; not only does it help keep bowel movements regular, it also helps maintain an even blood sugar level by slowing down the rate of stomach-emptying.
- Hechimais a gourd. This squash is a “low-calorie vegetable that is high in vitamin C, folate, carotenoids, and some very interesting proteins that could have important health consequences anti-cancer properties.”
- Seaweed is eaten regularly in many parts of Asia, and is gaining popularity here in the U.S. thanks to the popularity of sushi. “Seaweeds are very low in caloric density; nutrient-dense; high in protein, iodine, folate, magnesium, iron, calcium, and carotenoids; and contain significant antioxidant capabilities.” The researches go on to say that seaweeds “may harbor medicinal properties, as they have been used to treat arthritis, colds, flu, and even cancer (although most of these claims have yet to be substantiated in clinical trials).”
- Turmeric (Ucchin) is an herb very popular in tea in Okinawa and is also garnering attention lately in the U.S. because of its potential healing properties. In Okinawa it is taken in pill form to “prevent a hangover.” It is also used as a spice to add flavor to foods. The researchers say that tumeric may have”anti-inflammitory potential” as well as help with rheumatoid arthritis, it may fight cancer cell growth, prevent leukemia and help stave off Alzheimers disease.
- Mugwort (Fuchiba) is used as a spice or found in Okinawan tea. It is also readily used for its medicinal powers in many parts of Asia because Mugwort ”appears to have sedative effects; they are used in traditional Chinese medicine to treat neuroses, depression, irritability, restlessness, insomnia, and anxiety. More than 100 studies have been done on mugwort, many of them supporting its folk uses…. The best evidence for the Artemisia class of plants, of which mugwort is a member, is for the treatment of infectious disease, such as malaria.”
- Hihatsu is a type of pepper, used in cooking or to sprinkle on food just like in the Western world. Okinawans use Hihatsu to “treat stomach problems and gout.”
- Fennel (Ichoba) is eaten as a spice, like here, and also as a vegetable. There have been studies that claim fennel may help in “weight loss, and is used to treat upset stomach, heartburn and gas.”
Original research here! It’s an interesting and fairly easy read.
*All quoted research was from and article published in the 2009 issue of the Journal of the American College of Nutrition,
entitled “The Okinawan Diet: Health Implications of a Low-Calorie, Nutrient-Dense,
Antioxidant-Rich Dietary Pattern Low in Glycemic Load”
Persimmon Nutrition Facts
Vitamin C for Healthy Skin
Vitamin C, known for strengthening our immune systems, may even be better for our skin! It stimulates the production of collagen, a protein responsible for the elasticity and firmness of our skin. Other benefits include:
- Aids skin repair
- Combats free-radical damage which causes dryness, wrinkles, & lines
- Reduces sunburn
- Prevent consequences of long-term sun exposure
Info from: http://health.howstuffworks.com/skin-care/information/nutrition/vitamin-c-benefit-skin2.htm
These guavas are from my family’s own backyard! It’s difficult to grow guava in Northern California so my dad prizes these very much…If you’ve been a good child, he gives you one. However in San Diego, my friend’s tree gives off like 30 fruits per branch!
I can’t eat guava every day, so other ways I get a lot of Vitamin C include:
- Eating an orange or grapefruit at the end of a meal
- Bell peppers
- Vitamin C pills
- Sunscreen with Vitamin A & C
Stay youthful!
~Geraldine
One of my biggest turn-offs is seeing a guy eating McDonald’s (Burger King, Panda Express, Jack-in-the-Box, etc.)…Then it occurred to me:
Why does a greasy, fatty Big Mac gross me out, but the thought of a buttery, sugar-laden cheesecake slice makes me salivate? Nutritionally, they are similar…the Big Mac may even be better because it has more protein! This has influenced me to look at cupcakes like burgers, cookies like French fries, and ice cream and frozen yogurts like artificially flavored and fried chips. Instead of treating myself to processed snacks, I am leaning more towards satisfying fruits like bananas and frozen berries. Therefore, I do not feel deprived at all because I’m eating the foods I want (which happen to be healthy!) and rejecting sweets because I don’t find them appealing.
This is a way for me to honestly evaluate what I’m eating. I’m not trying to never eat frozen yogurt again. But when I do, I won’t fool myself and think I’m choosing something healthier than a dough-nut or bag of chips. I grew up with rice-krispie treats, fruit roll-ups, Halloween candy, and Haagen-Daz ice cream bars always in stock…(yes, I would eat my Halloween candy months later when stale), so I am definitely still working to resist urges to over-indulge in sweets which I prefer over savory or salty items.
Ideas that Help:
- Being more nutritionally aware!
- Small goals: One planned dessert with added sugar a week (If you guys are hardcore, you can aim to eliminate ALL ADDED SUGARS MUAHAHA)
- Define the food items you actually like and find items which are healthier and satisfy the same craving. For example, I find that bananas satisfy my craving for cake and frozen berries + applesauce feel similar to ice cream.
- Take a picture of every “treat” you eat so you can remember that you have already had that before and don’t need to try it again. Overtime, you can see how much unhealthy food you’ve consumed and may be motivated to cut down!
Let’s see how my favorite desserts compare to fast foods that I find gross…To me burgers and chips look so disgusting, I wouldn’t ever go near one. But that’s just me! You may go “blehhhh” whenever you see cheesecakes and ice cream.
Kelp Noodles, a surprising source of calcium! (at least I didn’t know…)
These yummy noodles are packed with 15% of your daily recommended value of calcium, antioxidants from green tea, and only carry 12 calories a serving! They are about $2.50 for bag (3 servings) from Whole Foods. I prefer them over the tofu shirataki noodles because of they offer calcium and iodine, minerals naturally found in kelp. Lately, I’ve been having this as a side with salmon and vegetables for dinner. I’m aiming to eat the majority of my carbs in the morning when I usually work-out, and consume less carbs after lunch and dinner. These noodles help fill up my tummy without pushing me over my calorie budget.
Sea Tangle Kelp Noodles
- 15% daily amount of natural calcium
- Antioxidants from green tea
- Raw food
- No cooking to quick ways to prepare
- 12 calories a serving (the original flavor without green tea is only 6 calories…but who cares about a measly 6-12 calories anyways!)
Stirfry
12 ounces Kelp Noodles
½ cup onion
½ cup bean sprouts
½ cup carrots
½ cup red bell pepper
½ cup mushrooms
1 tsp garlic, minced
1 Tbsp olive oil
Tamari or soy sauce, to taste
Dash of salt and pepper
½ cup vegetable broth or water
Sautee the garlic in the olive oil. Add the vegetables and sautee until cooked. Add the rinsed Kelp Noodles along with the soy sauce, and broth and mix. Sautee until the noodles have softened. Add salt and pepper to taste.
This was my 5-minute Informational Speech for my Public Speaking seminar. I know, I’ve already posted about the importance of Omega-3 fatty acids…but maybe this will reach more people! I just had an egg omelet made of 1 DHA fortified organic egg + 2 egg whites from the same type of eggs + spinach & mushrooms sauteed with garlic & balsamic vinegar!
Antioxidant Spices Reduce Negative Effects of High-Fat Meal (Aug 10, 2011)
After a fatty meal, triglyercides (fat molecules) are released in your your bloodstream increasing your risk of heart disease. However, researchers from Penn State found that adding spices like tumeric and cinnamon to high-fat meals reduces this phenomenon by ~30%. The experiments compared overweight, but otherwise healthy adults who were separated into one group that ate meals with spices, and another which did not have spices.
Spices tested because of high antioxidant ( levels:
- Rosemary (check!)
- Oregano
- Cinnamon (check!)
- Tumeric (check!)
- Black Pepper (Check!)
- Gloves
- Garlic Powder (Check!)
- Paprika (Check!)
Results
- increase in antioxidant activity in the blood by 13% (fighting oxidative stress)
- insulin response decreased by 20% (stabilizes blood sugar levels and slower movement of food to fat cells)
See if you can use some of these ingredients in your cooking for meal that not only is healthy, but reduces oxidative stress!
http://www.sciencedaily.com/releases/2011/08/110810101607.htm#.TkdJh4xibm8.email
Omega-3-Fatty Acids: Plant vs. Animal Sources, What’s the difference?!
We eat walnuts, flaxseed, and chia seeds because of their high levels of heart-healthy Omega-3 fatty acids, but do these plant-based sources compare to Salmon and other seafood? The answer is…NO. Omega-3’s from plants are in the form of ALA. Animal sources like fish oil, contain EPA and DHA. ALA needs to go through an inefficient process in our bodies to get converted to EPA, and then to DHA. Our body needs DHA for brain, eye, and heart function and development. Essentially all the omega-3 fats in our brains are DHA, and the retina is 60% full of DHA! Getting enough DHA has been shown to improve depression as well. Unfortunately, even high intakes of ALA from plant sources will not increase the amount of DHA in your body by much.
Best sources of DHA include wildcaught salmon, anchovies, and sardines. If eating canned fish, remember to look for LOW to NO sodium.
Suggestion for Vegetarians: Increase your daily intake of DHA by consuming 1 omega-3 egg a day, or other fortified milk or soy milk products.
This information converted me back to pescatarian-ism after months of being vegetarian and wanting to continue being meat-free. To me, my choices in life are based on limiting as much harm as possible. Although I now consume seafood and therefore support catching and killing wild salmon and other fish, I can work harder in other aspects of my life to balance it out with good works.
Information from BIBC 120: Biochemistry of Nutrition (college class) and http://www.dhaomega3.org/Scientific-Overview-of-Omega-3
Mini Cantaloupes
Aren’t they adorable? These mini-melons are a perfect personal size and you can have an entire melon as part of your breakfast (Natural portion control). They can be a great snack too. Pick up a spoon and scoop!
Benefits per 1 cup:
- beta-carotene & vitamin A to protect eyes and vision (103 % Daily Value/DV)
- 56 Calories per cup!
- Vitamin C to ward off infection (114% DV)
- Potassium to keep away muscle cramps (14% DV)
- Vitamin B’s (9-15% DV)
- Fiber (2 g)
California medley with cannellini beans.
For lunch, I need something I can pack neatly and quickly. Therefore, I throw together frozen vegetables, beans, and spices for a tasty, filling meal.
Benefits of Cannellini Beans:
- Has 2x the amount of iron as beef! (although iron from animal sources are more easily absorbed by our bodies)
- high in fiber and protein
- thiamin (vitamin B1): good for mental performance
Pretty salad my mom made! My parents are so cute, they take pictures of their healthy foods for my blog =)
Raspberry Summer Salad
- Spinach and baby greens
- White onions
- Sliced Oranges
- Raspberries
- Black pepper
- Balsamic vinegar as dressing
