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Super Foods You Should Be Eating

Thursday, May 10th, 2012

I was reading through the New York Times online and I came across this interesting list of “super foods” that you may not be eating… but should be eating! 

I personally, eat seven of these foods on a regular basis.  Have you tried fresh beets lately?  Give them a whirl!  What about sprinkling cinnamon on oatmeal and in baked goods?  Canned pumpkin is an AWESOME way to bake!  Swap the oil for canned pumpkin in a muffin or bread recipe.  You’ll save a ton of fat grams and add fiber! 

It’s important to try new foods.  I know we (me included) get stuck in a rut of eating the same things, day after day.  But, put some of these foods on your next shopping list!

  1. Beets: Think of beets as red spinach because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
    How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
  2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
    How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
  3. Swiss chard: A leafy green vegetable with carotenoids that protect aging eyes.
    How to eat it: Chop and sauté in olive oil.
  4. Cinnamon: May help control blood sugar and cholesterol.
    How to eat it: Sprinkle on coffee or oatmeal.
  5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
    How to eat: Just drink it.
  6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
    How to eat: Wrapped in prosciutto and baked.
  7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
    How to eat: Roasted as a snack, or sprinkled on salad.
  8. Sardines:  They are high in omega-3, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
    How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed withDijon mustard and onions as a spread.
  9. Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties
    How to eat: Mix with scrambled eggs or in any vegetable dish.
  10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil
    How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
  11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
    How to eat: Mix with a little butter, cinnamon and nutmeg.

 

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Health Coach Corner – Superstar Super Fruit

Tuesday, May 1st, 2012
Health Coach Corner by Maria Hicks

 Can you take a guess at a superstar super fruit with high levels of vitamin C? Ok, there are a lot of options because lots of fruits are superstars and high in antioxidants. But, today I want to highlight the grapefruit. I want to share a few nuggets of information about the awesome grapefruit and hopefully entice you to add it to your next shopping list!

It helps protect your heart – enjoying one grapefruit a day can help lower “bad” LDL cholesterol levels. The deep red ones pack the biggest punch of antioxidants! Check with your doctor, if you’re on certain medications because grapefruit can interact with some medications.

It smoothes your rough skin – use this citrus star to get rid of dark patches on knees & elbows. It’s loaded with vitamin C, a mild acid, which helps fade dark spots.

It boosts your metabolism – The fruit’s compounds aid in fat burning and stabilizing blood sugar levels. It’s a natural hunger-buster.

It’s a green cleaner – Dip a half of grapefruit into sea salt and rub all over bathroom fixtures, squeezing leftover juice as you go. The citric acid in the fruit dissolves dirt and grime; the salt disinfects and scours. After scrubbing, rinse everything away.

Here’s a list of 100 super foods for a “super you”!

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=307

 

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Health Coach Corner – Veggie Imposters

Monday, April 23rd, 2012
Health Coach Corner by Maria Hicks

Have you been tempted to buy “healthy” processed foods?  You know… the “veggie potato chips” or the “chocolate bar infused with bits of fruit.”  Not every product that boasts “spinach” on the label is even remotely like a serving of the real thing.  Basic rule:  If it doesn’t look like a vegetable, it probably isn’t.

What some examples?

Sun-dried tomato wraps:  The tomatoes provide little more than coloring.  And watch out for sodium levels.  If you want vegetables, stuff your wrap with spinach, tomato, cucumbers, mushrooms and sprouts.  But, don’t count the wrap as a veggie.

Pizza:  In 2011, Congress ruled that pizza counts as a veggie in school lunches, since a slice has about 2 tbsp of tomato paste.  But, with all the crust (refined grains) and cheese… let’s not slice this up as a “veggie”

Veggie Chips:  Don’t be misled by photos on the bag.  Check to see if real veggies are near the top of the ingredient list.  They probably aren’t and since they’re dehydrated and not as filling as the real thing, you eat a lot more calories with veggie “chips” than veggie “sticks”

Spinach Pasta:  Manufacturers hope that spinach’s health halo will lead you to buy their pasta.  But read labels carefully before you do.  Put a product back if the nutrition facts panel doesn’t boast 25% of your vitamin A and 2 grams of fiber per serving

Get more info at: www.prevention.com

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Health Coach Corner – Healthy Snacking

Thursday, April 12th, 2012
Healthy Snacking by Maria Hicks

 Do you find it hard to think of what snacks to bring with you everyday? It’s ideal to eat small meals throughout the day. Breakfast, snack, lunch, mid-afternoon snack and dinner, and you can add another evening snack (healthy & low calorie) if you are still hungry. You don’t want to go to bed hungry because you may wake up at 3:00am with a growling stomach and have a hard time falling back to sleep.

Why do you want to eat small, frequent meals throughout the day? It helps keep your metabolism humming along and burning fat & calories, it also keeps you satisfied, so you never get to the point of “ravenous” and want to eat everything in your eye-sight. Research shows that small meals also add up to fewer calories per day, than just eating 3 meals. And you really want to stay away from eating only 1-2 large meals a day.

Here are my favorite healthy snack ideas:

  •  High fiber (and portable) fruits: apples, oranges, bananas, peaches, pears
  •  Homemade trail mix: almonds, walnuts, dried cranberries or raisins (unsweetened) with a cup of high fiber/low calorie cereal
  •  Hummus – with whole grain crackers, pretzels and veggies
  •  Low fat yogurt or soy yogurt
  •  Veggies – a variety bag of carrots, celery, broccoli, sugar snap peas, etc
  •  Brown rice cakes with all-natural peanut butter or almond butter (optional: top with a half sliced banana)
  •  Brown rice cakes – cinnamon, sesame, caramel or plain
  •  Low fat corn tortilla chips (baked) and low sodium salsa
  •  Handful of almonds or walnuts or sunflower seeds
  •  Small handful of salt-free, dry roasted peanuts and raisins
  •  Apple slices with all-natural peanut butter
  •  Whole-wheat pretzels with roasted red pepper dip or hummus or almond butter or guacamole
  • Natural, organic food bars (example: Larabars, Bora Bora bars)
  •  1 cup of high fiber, low calorie Fiber cereal with a half cup milk and handful of blueberries
  •  Packet of Oatmeal (low sugar and add flaxseed and fruit)
  •  1 cup of blueberries with a tablespoon of ground flaxseed
  •  Baggie of high fiber dry cereal (high fiber, low fat and low sugar)
  •  Dried Granny-Smith green apples (plain dried apple chips with no sugar or oils added) mixed with silvered almonds (1/2 cup apples & 1-2 tbsp of almonds)

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Allergies anyone? Health Coach Corner

Monday, April 2nd, 2012
Health Coach Corner by Maria Hicks

Allergies anyone?

Do you suffer from seasonal allergies? Or, maybe yours are year-round. I suffer from some indoor allergies (which are well managed during the colder months without any medicines). But, when the spring hits – and nature is blooming, so are my allergies. I love the spring, the blossoms, the sunshine, the warmer days… and I look longingly outside and wish I could l sit in the grass and just enjoy the day. Unfortunately, my grass allergy would send me in a sneezing and miserable state. If I even spot someone mowing the lawn from a distance, I quickly run inside and shut all the windows. Ugh…

What’s your allergy? Maybe it’s grass or pollen or ragweed…

Whether your allergies are outdoor or indoor like pets or dust mites. I have a few tips I would like to share with you to help prevent and ease some of your allergy symptoms.

I’m not a medical doctor, but I have learned from my own personal experience, reading natural health blogs and from my allergist, some tips that are working for me. I hope these will be helpful to you too, if you are a fellow seasonal allergy sufferer.

Boost the immune system with plenty of antioxidants – Let me encourage you to eat plenty of fruits & vegetables and really boost the antioxidant level in your body during allergy season (better yet, all year-round!!)

 HYDRATION – drinks LOTS (I mean, lots) of water on a daily basis. If you drink caffeine, then you will need to drink even more water. Most people are actually dehydrated and dehydration has been linked to worsening of allergies.

Avoid your worst allergen (at best as you can) – if it’s grass (like mine) avoid going outside when you know someone is mowing their lawn, keep your doors and windows closed, vacuum and dust everyday if you are allergic to dust mites or pet hair. Clean your bathroom to avoid mold growth and if you are allergic to mold, look into getting a whole house mold check if you have concerns.

 Nasal Rinses – At first, I was afraid to even try the nasal rinses, (squirting water in my nose? Hello. Where is it going? Is it bad for my brain?) I didn’t understand the anatomy of the nasal area. You gently squeeze a saline solution into one nostril and it comes out the other. It’s simple and I find this VERY effective. I’ve been nasal rinsing 2 times a day for several years. I can say, it helps me – if you have concerns, check with your doctor or allergist first

 OTC allergy medicines – This was actually my last resort because I don’t like taking medicines. But, I have found a low dose of an OTC allergy med during my worst allergy season has helped me tremendously. Ask your doctor or allergist which is best for you.

 Herbal Supplements – I’m not a qualified herbalist to suggest any particular herbal supplement, but I know there are several that have been successful for people in lieu of taking a prescription or an OTC allergy med. Talk to your allergist or a qualified natural health provider for guidance.

 

 

 

 

 

 

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Health Coach Corner – Headache-Proof Your Diet

Tuesday, March 27th, 2012
Health Coach Corner by Maria Hicks

I was recently reading about a couple tips to reduce headaches through cutting back (or out) certain foods that may aggravate your headache.  I know headaches are a serious pain and I am thankful I don’t suffer too often.  Getting plenty of quality sleep – you should strive to go to bed before 10pm!  I know some of my friends who stay up past midnight every night, that may be cool because you’re not missing your favorite late night show or you’re really into a new book but it won’t do any favors for headache prevention.  Also, drink a lot (I mean, a lot) of water.  Most people are actually dehydrated.  Make a point to drink 64oz or more a day.  In addition to sleep and water, here are a few extra tips that you may or may not know about.

Watch out for these common headache culprits: Aged foods & drinks – aged cheese, dried fruit and cured meats contain tyramine, which may force blood vessels to constrict and then expand, potentially causing pain.

Aspartame – What?  My diet coke?  Yes, your diet coke could be the culprit to your headache.  Ditch the fake sugar and opt for sparkling mineral water with lemon.

Additives – MSG, a flavor enhancer used in some packaged and takeout foods, may cause vascular changes that trigger pain.

Alcohol – Many wines and beers contain tyramine (same as the aged cheese) as well as sulfites and nitrates, preservatives that can contribute to headaches.

Here are some helpful links for natural headache remedies: http://www.foxnews.com/story/0,2933,530388,00.html http://www.everydayhealth.com/headache-migraine/herbal-remedies.aspx

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Have An Aching Back? – Health Coach Corner

Monday, March 19th, 2012

Health Coach Corner by Maria Hicks

Do you have an aching back?  It’s not a surprise if you do.  Unfortunately, back pain is a major problem and I figure that almost everyone has had a backache at some point in his or her lives.  One of the keys to a healthy back is a strong core!  Think of your core muscles (abdominal & back muscles) like an internal belt, holding your spine in place.  In addition to having a strong core & stretching (creating and keeping flexibility in your back) – there are some prevention tips that I want to share with you:

Sit Pretty – You don’t need a fancy ergonomically designed chair, but you should have one that provides good support so that your back is curved like an S, not a C.  Also, every half hour, get up and walk around for a few seconds to take some of the stress off your back.

Stand Tall – Imagine a line coming down through your body from the ceiling.  Your ears, shoulders, hips, and knees should all stack up along that line, with your head stacked directly atop your neck, not jutting forward.

Wear Soft Soles – If your shoe has little cushioning, every time your foot strikes concrete, you’ll jar the bones and muscles in your low back.  Look for a shoe with a cushioned sole, or buy an insert.

Don’t Smoke – A 2010 review of 40 studies found that smokers have more low back pain than nonsmokers, possibly because smoking reduces blood flow to the spine.

Learn How to Lift – You know to hoist heavy objects using your legs, not your back.  But what about a very light object?  Answer: lean over it, slightly bend one knee, and extend the other leg behind you.

Downsize your Pillows – Sleeping with two or three pillows under your neck can strain your muscles.

Back Ache Links

http://www.mybodyzone.com/2008/09/05/10-stretches-to-relieve-back-pain/

http://www.mayoclinic.com/health/back-pain/LB00001_D

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Health Coach Corner – Fiber Frenzy

Monday, March 12th, 2012
Health Coach Corner by Maria Hicks
 

Fiber

You have probably heard a lot about fiber and maybe you already eat a high fiber diet (good for you!)  Or maybe you’re trying to increase fiber or maybe you have no idea what it is and how to get more fiber in your diet.

If you aim to eat a diet high in fiber, you will automatically eat a diet lower in fat.  High fiber foods (plant foods) are naturally low in fat.  Fiber is very important because it fills you up on fewer calories and it keeps you feeling full.  Why? It slows down the rate of digestion, so you are satisfied for a longer period of time.  That means – eating fewer calories – which equals weight loss or weight maintenance.  Fiber is also important for people with high cholesterol.  Fibrous foods help bind with cholesterol in the body and whisk it away before all the cholesterol can be absorbed into your blood stream.  Pretty cool, right?  Fiber will help lower your total cholesterol and help raise your GOOD (HDL) cholesterol.

Here are some high fiber foods to get in your diet on a daily  basis.  Aim for 25-40 grams of fiber a day!

Fruits

  • Vegetables
  • Avocados (12 grams in a medium avocado)
  • Lentils
  • Beans (all kinds)
  • Whole wheat
  • Oat bran
  • Oatmeal
  • Quinoa
  • Wheat germ
  • Wheat bran
  • Corn
  • Split peas
  • Brown rice
  • Flaxseed
  • Chia Seeds

And the list goes on… think PLANT FOODS.  Animal foods have no fiber; so eat more whole grains, fruits & veggies!  Enjoy filling up on fewer calories, lowering your cholesterol and keeping your digestive tract happy with regular bowel movements.

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Health Coach Corner – Jumping

Tuesday, March 6th, 2012
Maria Hicks, Health Coach – Health Coach Corner

Do you like jumping?  Remember being a kid and pretending you were a rabbit and jumping around?  At least, I remember doing that or jumping on a pogo ball or a pogo stick?  It was a fun activity!  But, did you know that jumping is an incredible workout?  It’s a great cardio workout, it’s easy on the joints and it works to stimulate lymphatic flow, which increases our immunity.

Jumping rope or jumping jacks is a good activity if you have strong knees and a healthy back.  What about those of us who have a “bad back” or weak knees?  I have a “bad” right knee and my days of jumping rope are long gone.  But, I have a solution – and that’s jumping on a mini trampoline!   It’s a fun way to workout, it takes up minimal amount of space, and I can do it in my living room and its inexpensive (a decent mini trampoline will run you around $40.00).  It’s an amazing way to wake up in the morning and gets the blood flowing and metabolism cranked up.  I will jump for 10-15 minutes every morning!

 

Here are some other jumping benefits:

 

* Strengthens muscles, tendons, and ligaments

* Improves skin tone

* Helps to firm thighs, legs, hips, and yes, abs too!

* Helps bones become mineralized, dense and strong

* Improves balance

* Improves digestion and thyroid function

* Improves cardio-pulmonary oxygen supply to all cells

* Improves bone marrow production of red blood cells

* Eliminates exercise-induced stress on joints

* Helps you lose weight by normalizing metabolism

* Improves sub-optimal blood circulation

* Improves quality of deep (restorative) sleep

* Improves lower body muscular coordination and agility

* Increases lymphatic system which cleanses the body

* Improves immune system function

* Reduces stress

* Reduces menstrual discomfort

* Large variety of exercise routines for all levels of fitness

* It’s convenient!

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Health Coach Corner – Healthy on a Budget

Monday, February 20th, 2012
 Health Coach Corner by Maria Hicks

Here are a few tips to be healthy on a budget:

  1. Download free health apps on your phone: You can find exercise tips and food tracking guides or calorie counters.  Go ahead and do a search!
  2. Borrow your next fitness DVD:  You can find a wide variety (and current ones too) at the library.  You can also ask your friends… I am sure you have friends with DVD’s that are collecting dust.  I love fitness DVDs and I have a ton of them that I have used for a few months and I am ready for a swap!
  3. Eat more Soup:  It’s inexpensive and warming in the winter months.  Add some beans to add fiber (beans are incredibly inexpensive as well).  Look for the low-sodium variety!
  4. Brown Bag it:  Skip those $10.00 lunches and bring your own lunch.  I like to bring leftover beans & rice or quinoa in a Tupperware container.
  5. Skip the Fancy Coffee Drinks:  Invest in a travel mug and make your own coffee at home and take it with you!  You will save lots of money & a ton of calories!  Your waist & wallet will thank you!

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