Brain Freeze...

OK - it’s summer, let’s face it, you are going to have a smoothie or ice cream somewhere down the road!  Of course there are the healthy versions - I do have Fat Free Greek yogurt smoothies all the time with fresh seasonal berries and I still get the brain freeze!  But, who can resist a frozen yogurt, gelato or ice cream on a hot summer evening? I found this article extremely helpful and can’t wait to test it out!

Q: What exactly causes brain freeze? And here’s a better question — how do I prevent it from happening in the first place?

A: Ahhh, the dreaded brain freeze. I’ve experienced too many of those myself, unfortunately. The bad thing about ice cream headaches is that they hurt — a lot. The good thing about ice cream headaches is that they are usually over in a matter of seconds, or at most a couple minutes.  And ice cream headaches don’t come only from ice cream — they can come from eating any really cold food or drink. 

So what causes ice cream headaches in the first place? It has to do with the nerve receptors above the roof of your mouth. When you take a bite of ice cream, some of it touches the top of your mouth, otherwise known as the hard palate. That in turn triggers the nerves above the palate to cool down — and quick. The nerves send an emergency message to the brain that it’s about to get cold up there, and the blood vessels in the brain constrict to accommodate. When the warm blood rushes through the blood vessels again — presto! You get a searing headache similar to a migraine. Ouch! But don’t worry though, this kind of headache does not signify a serious problem.

So what to do? Well if your ice cream headache has already started, chances are it’ll be over quickly. To speed things up a bit, you can touch your tongue to the roof of your mouth and hold it there, warming up your palate and calming down the brain’s reaction.

To keep yourself from getting the freeze in the first place, try eating cold foods slower than usual and keep that ice cream away from the roof of your mouth if you can. So have no fear. You can still enjoy your favorite ice cream sans the splitting headache. Just be sure to save some for me.

Fitness Secrets to Steal from the Boys...

They Get Their Sweat On...

If there’s one place sweating is socially acceptable, it’s at the gym. Not only does getting a good sweat on mean your body is heating up and, consequently, expending energy, it also detoxifies your skin!  So don't be afraid to break a sweat and push yourself as hard as you can to ensure you're burning the maximum amount of calories. 

OK - I don’t go to a gym, but I make sure I get a good sweat on during any of my workout routines, I love that dewy feeling!

Nuts About Almond Butter...

I know I have mentioned almond butter numerous times, but this blog is dedicated to why!  

More than 3 million people in the U.S. have peanut allergies, among them millions of children. (Allergies among children have doubled in the past two decades, according to the American Academy of Allergy Asthma and Immunology.) Fortunately, adults and children can snack on almond butter as a sandwich spread or use it as a dip for veggies and know it's good for them. Here's why:

1. It contains less calories and saturated fat and more fiber, calcium, iron, vitamin E and magnesium (based on a 2,000 calorie diet) than peanut butter.

2.  It can protect your heart. It's high in monounsaturated fats, which are associated with a reduction in heart disease risk.

3.  Almond butter is packed with essential minerals. Some of the highly concentrated minerals found in almond butter include manganese and copper. It's also rich in calcium, iron and magnesium.

4.  Almond butter is an excellent protein source. Almonds are packed with protein. One quarter-cup of almonds alone contains 7.62 grams of protein – more protein than an egg provides (only 5.54 grams).

5.  It tastes great! With a smooth, grainy texture and creamy, nutty taste, this alternative to peanut butter complements everything from toast to vegetables and fruit. So why not try almond butter today? 

Mint...

I know I recently blogged about mint  (4/15/2011),  BUT,  Bob brought home a watermelon and I chopped up some fresh mint from our balcony herb garden and WOW!  REFRESHING! I even took the time to make melon balls!  Mint is so much more than a flavoring for toothpaste and chocolate chip ice cream. Get acquainted with the herb itself!  It's got vitamins and minerals, including manganese, iron, calcium, vitamin A, and vitamin C. It's also known to be calming and soothing when eaten. So chill out and eat some mint!

Going on Vacation or Even Just A Weekend Get Away....

Traveling can be extremely stressful!  People tend to approach vacations in one of three different ways when it comes to eating. There's the "I'll eat everything that isn't nailed down because I'm on vacation" vacationer; there's the "I might bend the rules a little bit, but I'll still try to eat the right things" vacationer; and there's the super-rigid "I'm sticking to my strict diet and won't stray AT ALL" vacationer. To me, the first and third approaches are too extreme. Don't use the vacation as an excuse to shovel everything in your face, unless you're totally prepared to deal with the inevitable post-trip weight gain. And don't be so restrictive that you can't enjoy your trip either. I say, aim for a nice balance.  Depending on where you are venturing off to, there's always fresh food around and healthy choices!  Unless you are going someplace like the South Pole you are most likely spending a lot more time in a bathing suit or warm-weather clothes which in itself can inspire you to eat lighter!  LOL - I know when I have to wear less, I stay away from heavy foods so I'll feel more comfortable in less clothing. 

Until Monday - keep thinking veggies and protein! 

Jicama...

I always forget about jicama, and it isn’t always the easiest vegetable to get!  It seems every time I want it the market is out of it or when I do see it I don’t need it!  But, when the timing is right, its a tasty amazing treat - kind of like a mild crispy apple. The jicama itself looks sort of like a big round potato with a taproot, but don't be put off by its less-than-attractive exterior. Just peel it and cut it into sticks - great dipped in salsa, or chomped on solo and of course go ahead and add it to your salads. Crunchy!

(4 oz., about 1 cup sliced): 43 calories, <0.5g fat, 5mg sodium, 10g carbs, 5.5g fiber, 2g sugars, 0.5g protein)

More Reasons You Should Lift Weights...

You'll burn more calories.  Lifting increases the number of calories you burn while your butt is parked on the couch. That's because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn't lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That's about what you'd burn if you ran at a 10-mile-per-hour pace for the same duration.

I need to remind myself every now and again why I need to keep up with my strength training!  It really has helped me with my running and also to remember - one pound of fat takes up 18 percent more space than one pound of muscle. 

OK - time to go pump some iron! 

The new "dirty dozen" list of produce...

Organic vs. conventional produce

Organic produce is grown without synthetic pesticides or fertilizers.  However, organics can be harder to find and prohibitively expensive. If you are concerned about consuming pesticides, the EWG's dirty dozen and clean fifteen lists can help you make the safest and most affordable choices.

Dirty Dozen 2011

1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines (imported)
7. Grapes (imported)
8. Sweet bell peppers
9. Potatoes
10. Blueberries (domestic)
11. Lettuce
12. Kale/collard greens

Clean Fifteen 2011

1. Onions
2. Sweet corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet peas
7. Mangoes
8. Eggplants
9. Cantaloupe (domestic)
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet potatoes
14. Grapefruit
15. Mushrooms

Pork Chops...

Here is a super easy and tasty dinner for you!  Get out your Cameron’s stovetop smoker!  We smoked some pork chops (seasoned with a hint of salt and pepper) and whole garlic with the bourbon soaked oak chips!  

In a skillet we started to stew vine ripe Roma tomatoes, green beans, fresh corn from the cob, herbs from our garden and some red bell pepper.  We added the pork chops to the stew and let it simmer for about 5 minutes.  The smoke from the pork chops and garlic incorporated throughout the whole dish!  It was divine!

I usually don’t go for a Chianti wine, but - the Grifone, reserva 2008 was only $5.99 from Trader Joe’s and it was a perfect selection for dinner!

SORRY!!!
No BLOG today - tecnical problems - no internet - so frustrating :(

Them Bones...

So I used to think all the cheese I ate was all the calcium I needed!  Well, cheese is a super treat for me these days.  Thanks to my Guru, I finally found a calcium supplement that I do take religiously!  (see blog 12/11/2009).  Along with diet and exercise, I feel good about my bones.  I know this is a long blog, but I think it is extremely important and some vital information!  I was diagnosed pre-menopause at a very young age and I get a bone density test every 2-3 years.  My last test was last year and my Doctor said “I got great bones.”  I want to keep it that way!

Osteoporosis is a silent debilitating disease where bone quality and density are reduced. Bones become very porous and fragile.  Bone loss occurs slowly and progressively, often without symptoms until the first fracture. According to the National Osteoporosis Foundation, an estimated 10 million Americans (8 million women and 2 million men) have osteoporosis. Another 34 million have low bone mass, placing them at increased risk for osteoporosis. Genetics determine the size and density of our bones, but lifestyle factors such as a quality diet, consistent exercise, not smoking and less alcohol use can help to keep our bones strong.  

Quality nutrition helps to build bone mass during the young adult years. Maximum bone density is reached by the early 20s. Preventing osteoporosis is dependent upon making the strongest, densest bones as possible.

What to Include

Although many variables can contribute to bone loss and increased fracture risk, adequate levels of calcium and vitamin D continue to be important. Calcium is a building block for bones, while vitamin D is necessary for calcium absorption.  Our skeleton houses 99 percent of calcium. The calcium in our bones acts as a "reservoir" for maintaining calcium levels in the blood. This is necessary for healthy nerve and muscle functioning. If calcium balance is not achieved in the body, the body will draw on the calcium in bone and result in bone loss.

Calcium

The National Academy of Sciences has developed recommendations for how much calcium (from food and supplement) is needed at every age:

• Young children 1 to 3 years old should get 700 mg a day.
• Children 4 to 8 years old should get 1,000 mg per day.
• Teenagers should get 1,300 mg of calcium a day.
• Adults up to age 70 should get 1,000 mg per day.
• Women age 51 and over should get 1,200 mg/day.
• Women and men age 71 and over should get 1,200 mg per day.

Milk and dairy products are the most readily available sources of dietary calcium, but other quality non-dairy sources include, sardines and salmon (with edible soft bones), tofu, rhubarb, fortified orange juice and dark, leafy greens. These sources would provide a suitable alternative for those who stay dairy-free or who are following a vegan or vegetarian diet.

Vitamin D

Vitamin D is necessary for the absorption and utilization of calcium. The primary source of vitamin D is exposure to sunlight. For those who live in northern latitudes, the winter sunlight is not strong enough to promote vitamin D formation. Sunscreens also prevent the formation of vitamin D, although they are still encouraged to reduce the risk of sun-induced skin cancer. Good food sources of vitamin D include salmon, tuna, sardines, eggs, fortified orange juice, fortified milk and yogurt as well as fortified breakfast cereals. Unfortunately the amount of vitamin D most people get from their diet is far below the RDA of IU per day. This can be risky for those at risk for osteoporosis. 

Magnesium

Magnesium is added to some calcium supplements. Although it plays only a small role in bone health, it is an important mineral that works with calcium in the body. Magnesium is usually found in very small amounts in multivitamins, and typical diets supply no more than half of the RDA of 400 mg per day. Magnesium in your calcium supplement is not essential, but may be beneficial for overall health.

Vitamin K

Vitamin K, which is found mainly in green, leafy vegetables, plays an important role in calcium regulation and bone formation. Low levels of circulating vitamin K have been linked with low bone density. A report from the Nurses' Health Study suggests that women who get at least 110 micrograms of vitamin K a day are 30 percent less likely to break a hip than women who get less than that. Data from the Framingham Heart Study also shows an association between high vitamin K intake and reduced risk of hip fracture in men and women, and increased bone mineral density in women. Getting one or more servings per day of broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale should be enough to meet the daily recommended target of 120 micrograms per day for men and 90 micrograms per day for women.

What to Avoid

Although a balanced diet can aid in calcium, vitamin D and magnesium absorption, high levels of protein, caffeine, alcohol and salt in the diet are thought to increase calcium excretion. And while no conclusive evidence shows that soft drinks weaken bones, it's best to limit these as well. The Framingham Osteoporosis Study has found that "older women who drink cola every day have lower bone mineral density than those who drink it less than once a month." This may be due to cola's high levels of phosphorous, which may alter the dietary balance between calcium and phosphorous thereby weakening bones.

Supplements

Calcium supplements are better absorbed when taken in small doses (500 mg or less) several times throughout the day. In many individuals, calcium supplements are better absorbed when taken with food. It is important to check supplement labels to ensure that the product meets United States Pharmacopeia (USP) standards.

The Institute of Medicine recommends no more than 4,000 IU of vitamin D per day for adults. To start choose a multivitamin that supplies 1,000 IU of vitamin D per day. If your multi only has 400 IU of vitamin D, consider taking an extra supplement to get you up to 1,000 IU or 2,000 IU per day. Some people may need a larger dose to ensure adequate blood levels, particularly if they have darker skin, spend winters in the northern U.S., or have little exposure to direct sunlight. If you fall into these groups, ask your physician to order a blood test for vitamin D.

Weight-Bearing Exercise

Physical activity that puts some strain on bones causes the bones to retain and possibly even gain density throughout life. Cells within the bone sense this stress and respond by making the bone stronger and denser. Such "weight-bearing" exercises include weight lifting, jogging, hiking, stair-climbing, step aerobics, dancing, racquet sports, and other activities that require your muscles to work against gravity. Exercise also plays an important role as improving coordination. With greater muscle strength, one can often avoid falls and situations that cause fractures.

Osteoporosis can slow you down and may even prevent you from doing the things you enjoy. Be proactive and consider your bone health today.

Until Monday - keep thinking veggies and protein! 

Basil...

We all know that fresh basil tastes incredible and is super-versatile, I use it in everything all summer, but did you know that its fancy flavonoids could protect your cells and chromosomes from radiation and other damage? YEAH! Basil also has antibacterial and anti-inflammatory properties, plus it packs in heart-healthy beta-carotene and is an excellent source of vitamin K. I am so happy to see the basil once again growing on our balcony! Go, basil!

Mistakes That Can Squash Workout Results... 

Buying Into the After-burn Myth:

While it's true that you will torch more calories in the hours after a workout, for most women it amounts to just an additional 50 calories burned, not enough to sanction a splurge!

THE FIX: My general rule of thumb: the 50/50 principle - if you’re trying to trim down you can afford to add about half the calories you burn to your usual intake, preferably about 50% before to help fuel the activity, and half after, for recovery. For example, an hour on the elliptical burns about 500 calories (for 150 pound person), which means you can safely “spend” an extra 125 calories both before and after hitting the gym – that’s the amount in about one slice of whole grain bread spread with one tablespoon natural peanut butter before, and a half cup each nonfat Greek yogurt and sliced strawberries topped with a tablespoon of sliced almonds after. 

OOPS!!!  I am generally very careful and follow the above rule of thumb!  But I will admit - after I finished “the race” a few weeks ago - I did splurge with a purge!  All those calories I burned I put them back on - and then some!  Live and learn - but damn if those waffles with fresh berries weren’t the best waffles I ever had!!!!

Stay Away From White Foods...

We all want to achieve looking as young as possible, for as long as possible! To achieve the inevitable, another reason to avoid white bread, pasta, rice, and other refined grain products? They're quickly broken down into the ultimate white food: sugar! Once in the bloodstream, sugar bonds with protein and creates advanced glycation end products (aptly abbreviated AGEs), which cause collagen to become inflamed and stiff, leading to wrinkles.

Move Over Romaine...

It's time to spruce up your salad! These up-and-coming greens give you great health benefits—and flavor, too!  I never even heard of some of these, but when I did read the fine print on the pound of baby spring mix organic greens that I get from Costco every week, all but one were in the mix!  (red romaine,  tango, arugula, red leaf, green romaine, lolla rosa, mizuna, tatsoi, green chard, red chard, red mustard, red oak,green oak, frisee, radicchio, green leaf, swiss chard, baby spinach, mache and beet tops)

Mizuna - One of the mildest mustard greens, mizuna—often found in mesclun mixes—is high in immune-boosting vitamin C, folate, and iron. It also contains powerful glucosinolates—antioxidants linked to decreased cancer risk and mizuna brings an exotic, slightly spicy flavor to the table.

Mache - All the way from France to introduced its mild, nutty flavor to American restaurant patrons. A one-cup serving delivers 80 percent of your daily requirement of folate, which helps prevent certain birth defects and keeps your heart healthy. It also packs 2 grams of filling fiber, 4 milligrams of iron (needed for forming red blood cells), and more than 250 milligrams of heart-healthy omega-3 fatty acids. 

Watercress - In addition to delivering high doses of vitamins A, K (needed for normal blood clotting), and C, watercress contains isothiocyanates—compounds that boost your body’s natural detoxifying abilities. It may also lower your breast cancer risk and strengthen your bones (one cup has 4 milligrams of calcium).

Dandelion Greens - Traditionally used by Native Americans for medicinal purposes, these greens keep the gastrointestinal tract running smoothly by promoting the growth of bacteria that aid with digestion; they also act as a mild laxative to relieve bloating and constipation.  One cup provides more than 100 percent of your daily dose of vitamin A—crucial for keeping your eyesight strong—and a whopping 103 milligrams of calcium.

Purslane - It may be considered a pesky weed by many farmers, but this superfood’s a worthy addition to any salad bowl. It is lemony, succulent, and crisp—and packs up to 400 milligrams of omega-3 fatty acids per serving. Purslane is also a great source of vitamins A and C, and it contains up to 15 times more of the cancer-fighting antioxidant melatonin than many other fruits and vegetables.  (this is the one I am now on the search for)

Ending the Great Condiment Debate...

I loved this article, Bob and I argue about these things all the time!  Of course some of these items we no longer have in our fridge or pantry!  You like to keep your peanut butter in the fridge. Your spouse says it’s fine on the shelf. Who’s right? Actually, you both are, as long as you plan to finish the jar within a few months. Put an end to the “Great Condiment Debate” with this handy list of storage and shelf life tips for your favorite dressings and spreads:

Ketchup Like many condiments, ketchup can be stored either in the refrigerator or on the shelf even after it’s been opened. If you don’t use it regularly, however, opt for the fridge. Unopened ketchup will last at least a year. Once opened, it should be used within a month if stored in the cabinet or within six months if stored in the refrigerator.

Mayonnaise Unopened mayonnaise stored in the pantry should ideally be used by the “Best By” date on the package (but in most cases will still be good for up to four months after that date). Mayo is made from eggs, so it must be refrigerated once it’s been opened. A jar will last up to three months in the refrigerator and should never be left on the counter for more than an hour or two.

Mustard One of the heartier condiments, unopened mustard can still be used after two years on the shelf. Once opened, a jar can be stored for up to two months in the cabinet and a full year in the fridge.

Peanut butter Unopened jars can be stored in the cabinet for up to nine months. Opened jars are fine for at least a month on the shelf, and considerably longer in the refrigerator.

Jams, jellies, and preserves Unless they’re homemade or the label instructs otherwise, unopened jars can be stored for at least a year on the shelf, though they will last longer and taste better if refrigerated. Once opened, they’ll last another year in the fridge.

Soy sauce When it comes to condiments, soy sauce goes the distance. An unopened bottle will last up to three years on the shelf, while an opened bottle can remain in the fridge for up to two years. (Opened soy sauce can be stored on the shelf for a short time, but it lasts far longer when refrigerated.)

Barbeque sauce BBQ sauce can remain in the cabinet for a year unopened. Once opened, bottles can be stored up to a month on the shelf and up to four in the fridge.

Capers Unopened jars of capers packed in brine can be stored on the shelf for up to three years before opening, and up to a year in the refrigerator after opening.

Cocktail sauce Store unopened cocktail sauce in the pantry for up to a year and a half. Opened jars can remain on the shelf for up to a month, but will last four months or more in the refrigerator. (Note: Never dip seafood directly into the jar or pour sauce that has come in contact with seafood back into the jar.)

Vegetable oil sprays Handy spray cans of most varieties of oil will last up to two years in the pantry.

Salsa Bottled salsa will last up to 18 months on the shelf and up to a month in the refrigerator. If transferred to a freezer bag or air-tight container, it can be frozen for another two months. Fresh salsa should be opened within two weeks or frozen for up to two months. Once opened, eat it or freeze it within a week (ditto for homemade). in the refrigerator.

Until Monday - keep thinking veggies and protein! 

Brain Boosting Foods...

All the staple foods you need in your diet that improves your health, but also boosts your energy. Create a shopping list to include these must-have endurance foods;

1. Beef, extra lean: High in iron, a mineral that improves memory, alertness and attention span.

2. Beets: Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another

3. Blueberries: Excellent source of antioxidants and “anthocyanins,” compounds thought to help protect brain cells from toxins, improves use of glucose in the brain, and promotes communication between brain cells.

4. Broccoli: Packed with antioxidants and phytonutrients that help protect brain tissue from toxins.

5. Carrots: High in beta carotene and other natural substances that help protect brain tissue from toxins.

6. Chicken: High in tyrosine, an amino acid required for the production of the alertness chemicals dopamine, epinephrine and norepinephrine. When your brain is producing these, you think and react more quickly, and feel more motivated, attentive and mentally energetic.

7. Citrus fruits: Contain vitamin C and other antioxidants that help maintain sharp memory and help brain cells resist damage.

8. Edamame: Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another.

9. Eggs: High in the B vitamin choline, which helps with memory.

10. Egg whites: High in protein, which can improve alertness by increasing levels of norepinephrine, which helps keep your brain at its sharpest.

11. Hot chilies: Contains the fiery-tasting chemical capsaicin. Capsaicin stimulates circulation, aids digestion, opens your nasal passages and, even better, sends a feeling of euphoria straight to your brain.

12. Legumes: Provide glucose to fuel the brain, and the fiber they contain slows the absorption of glucose, helping to maintain stable levels of energy and support alertness and concentration overtime.

13. Pork: Loaded with vitamin B1, which protects myelin, a fatty substance that helps facilitate communication among cells.

14. Romaine lettuce: High in folate, a B vitamin important for memory and nerve cell health.

15. Spinach: Packed with iron, which is involved memory, concentration, and mental functioning.

16. Tuna: Full of omega-3 fatty acids, which help build and maintain myelin.

17. Yogurt: A probiotic food that has been found in many studies to boost mental alertness.

Of curse my yogurt is Greek, fat free, I only use organic omega 3 eggs and I either have fresh tuna or cans in only water, but my preference these days is salmon, otherwise the rest is all good to go!!!

Making a Workout an Adventure...

When Bob and I are lucky enough to have a day off together, we get on our bikes and head out to a restaurant that we have been wanting to try!  Of course it is someplace more casual, because we are in our biking clothes!  But it is a great way to see parts of the city I haven’t been to in a long time or have never been and sections that are so hard to get to by public transportation!  It is a fun way to spend the warmer months, trying out new places, having fun spending time together, and getting in a workout all at once!  Next stop - Chinatown!