Breaking Down Nutrition

PODCAST. Ancient grains…promoted as the fast track for weight loss and THE answer to stabilize your blood sugar. What exactly are ancient grains and are they better for you than modern ones? According to the Whole Grains Council, ‘ancient grain’ doesn’t have an official definition. Three things to know.

#1. All whole grains are ancient from a broad picture as roots trace back to the beginning of time. It all depends on how the term is defined. The Whole Grains Council defines ancient grains as typically unchanged over the last several hundred years and largely intact as compared to grains that have been cross-bred more recently. So modern wheat, which is bred, would not be considered ‘ancient’ while spelt, faro, sorghum, amaranth, teff, millet, quinoa and others would be.

#2 Whole grains, ancient or not, offer much more nutritionally than refined ones like white flour or white bread and white rice. All are made up of three parts: the germ, bran and endosperm, which are where all the wonderful nutritional benefits come from. Yet, whole grains, including ancient grains really vary in their nutritional content, uniqueness and taste that is described as meaty, nutty or a little sweet.

Listen to the podcast for more on ancient grains.  And don’t miss the companion video blog Sorghum: What’s Old is New.

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PODCAST. Ancient grains…promoted as the fast track for weight loss and THE answer to stabilize your blood sugar. What exactly are ancient grains and are they better for you than modern ones? According to the Whole Grains Council, ‘ancient grain’ doesn’t have an official definition. Three things to know.

#1. All whole grains are ancient from a broad picture as roots trace back to the beginning of time. It all depends on how the term is defined. The Whole Grains Council defines ancient grains as typically unchanged over the last several hundred years and largely intact as compared to grains that have been cross-bred more recently. So modern wheat, which is bred, would not be considered ‘ancient’ while spelt, faro, sorghum, amaranth, teff, millet, quinoa and others would be.

#2 Whole grains, ancient or not, offer much more nutritionally than refined ones like white flour or white bread and white rice. All are made up of three parts: the germ, bran and endosperm, which are where all the wonderful nutritional benefits come from. Yet, whole grains, including ancient grains really vary in their nutritional content, uniqueness and taste that is described as meaty, nutty or a little sweet.

Listen to the podcast for more on ancient grains.  And don’t miss the companion video blog Sorghum: What’s Old is New.

Please Stay in Touch with Us

Please Sign Up for Our Newsletter to receive our podcast biweekly in your email.

Please Like Our FaceBook Page and follow us on Twitter 

PODCAST. Have you heard about probiotics that claim to take care of your diarrhea… or constipation, prevent colds and fight wrinkles? What exactly are they and more importantly do they really work and should you take them?

Probiotics are bacteria that offer a health benefit to the body. This is a specific case where the word ‘bacteria’ is a good thing as these microorganisms may help prevent or treat certain illnesses. In your body, it’s a balancing act between good and bad bacteria. Think of it this way…medications, diseases, even some environmental issues can alter the balance, which is where probiotics may be helpful.

From neck and face creams to waters, cold brew coffee, almond butter and supplements, probiotics are being added to everything. Plus, there’re also natural food sources such as yogurt, kefir, tempeh and sourdough bread.

Probiotics do more than restore balance to your gastrointestinal tract, also called intestinal flora and your gut (not that gut). You may have heard in the news about the Human Microbiome Project and studies that show probiotics hinder bad bacteria and stimulate the body’s immune system.

Listen to the podcast for three things to know about probiotics. Also watch the companion Food Fit Fabulous video 3 Things to Know about Kefir.

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Please Sign Up for Our Newsletter

Please Like Our FaceBook Page and follow us on Twitter 

PODCAST. Have you heard about probiotics that claim to take care of your diarrhea… or constipation, prevent colds and fight wrinkles? What exactly are they and more importantly do they really work and should you take them?

Probiotics are bacteria that offer a health benefit to the body. This is a specific case where the word ‘bacteria’ is a good thing as these microorganisms may help prevent or treat certain illnesses. In your body, it’s a balancing act between good and bad bacteria. Think of it this way…medications, diseases, even some environmental issues can alter the balance, which is where probiotics may be helpful.

From neck and face creams to waters, cold brew coffee, almond butter and supplements, probiotics are being added to everything. Plus, there’re also natural food sources such as yogurt, kefir, tempeh and sourdough bread.

Probiotics do more than restore balance to your gastrointestinal tract, also called intestinal flora and your gut (not that gut). You may have heard in the news about the Human Microbiome Project and studies that show probiotics hinder bad bacteria and stimulate the body’s immune system.

Listen to the podcast for three things to know about probiotics. Also watch the companion Food Fit Fabulous video 3 Things to Know about Kefir.

Please Stay in Touch with Us

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page and follow us on Twitter 

PODCAST. From marathoners and Olympians to football teams and those hoping for improved heart health, beetroot juice is all the rage. Are you thirsting for it yet?

Does beetroot juice… the juice from the knotty parts of those beets…have what it takes to back up all this praise?

Beets and other leafy green vegetables contain what’s called dietary nitrates that ultimately increase nitric oxide in the body, also known as (N-O). This increase in NO is one of the big benefits of beetroot juice. Let’s talk about 3.

Also be sure and check out the recipe for Rush Hour Ready Beets. So tasty! You’ll love them. These are not your old school beets.

Benefit #1: Enhanced performance for athletes.

Dietary nitrate supplementation with beetroot juice (by the way, it’s the same thing as beet juice) may improve your performance. Exercising muscles benefit from increased blood flow, the amount of oxygen needed is reduced and time to exhaustion is lengthened. These are benefits of …don’t miss this…regular beetroot juice consumption.

In the elite sports world, shaving off seconds or lasting longer may make the difference to win. To have success with beetroot juice, it must be part of training and started ahead of an event…preferably a week or more and then consumed daily. It’s not a one-time wonder. Google beetroot juice and you’ll find all types of products so an important point to remember is that the benefit can come from beets or beetroot juice or supplements, even beetroot shots with names such as Red Ace or BeetElite.

And let me say, beetroot juice is an acquired taste so you may need to mix it with cherry juice to add sweetness. Sports dietitians will be the first to tell you that it’s still the quality of your overall diet that counts and beetroot juice tops off that excellent diet.

Listen to the above podcast for 3 benefits of beetroot juice.

Keep in touch.

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page and follow us on Twitter 

PODCAST. From marathoners and Olympians to football teams and those hoping for improved heart health, beetroot juice is all the rage. Are you thirsting for it yet?

Does beetroot juice… the juice from the knotty parts of those beets…have what it takes to back up all this praise?

Beets and other leafy green vegetables contain what’s called dietary nitrates that ultimately increase nitric oxide in the body, also known as (N-O). This increase in NO is one of the big benefits of beetroot juice. Let’s talk about 3.

Also be sure and check out the recipe for Rush Hour Ready Beets. So tasty! You’ll love them. These are not your old school beets.

Benefit #1: Enhanced performance for athletes.

Dietary nitrate supplementation with beetroot juice (by the way, it’s the same thing as beet juice) may improve your performance. Exercising muscles benefit from increased blood flow, the amount of oxygen needed is reduced and time to exhaustion is lengthened. These are benefits of …don’t miss this…regular beetroot juice consumption.

In the elite sports world, shaving off seconds or lasting longer may make the difference to win. To have success with beetroot juice, it must be part of training and started ahead of an event…preferably a week or more and then consumed daily. It’s not a one-time wonder. Google beetroot juice and you’ll find all types of products so an important point to remember is that the benefit can come from beets or beetroot juice or supplements, even beetroot shots with names such as Red Ace or BeetElite.

And let me say, beetroot juice is an acquired taste so you may need to mix it with cherry juice to add sweetness. Sports dietitians will be the first to tell you that it’s still the quality of your overall diet that counts and beetroot juice tops off that excellent diet.

Listen to the above podcast for 3 benefits of beetroot juice.

Keep in touch.

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page and follow us on Twitter 

PODCAST. Have you heard about or tried pea protein? If not, you probably will. It’s being added to all types of products from bars to smoothies and cereals. Beyond pea protein, the amount of protein you need and when it’s consumed is also changing.

As plant-based eating becomes more popular, so is pea protein as a supplement. Yes, it comes from those same dried peas you make soup with because their protein content is high. In fact, a friend asked me, would I get the same benefit just eating my favorite green pea soup? Yes, you would. But it’s all about quick and convenient for these products.

In this protein podcast, I’m talking to you if you’re an athlete, active adult or starting to age with some muscle loss also called sarcopenia (which by the way, can begin in your 30s).

Also watch the companion Food Fit Fabulous video Protein: Breakfast with Benefits and get the Swiss Frittata Muffin recipe.

Pea protein is plant-based, less likely to cause allergic reactions and contains fiber. Christine Rosenbloom, board certified specialist in sports dietetics, says if you choose a vegan eating pattern, there are good alternative protein choices, like soy, but there’s also rice, pea, and hemp protein powders to consider.

Protein is moving beyond the total amount you consume daily. The one size fits all recommendation may not be optimal. You may require more high-quality protein in ranges from 1.1 to 1.4 g/kg of body weight up to 2.0 g/kg depending on your situation. Doug Paddon-Jones, protein researcher at the University of Texas, says that a meal with only 10 grams of protein may not be enough to support muscle maintenance and growth. His says the body can use about 30 grams of protein at one time for muscle function and beyond that, the extra is used as calories.

Keep in touch.

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page and follow us on Twitter 

PODCAST. Have you heard about or tried pea protein? If not, you probably will. It’s being added to all types of products from bars to smoothies and cereals. Beyond pea protein, the amount of protein you need and when it’s consumed is also changing.

As plant-based eating becomes more popular, so is pea protein as a supplement. Yes, it comes from those same dried peas you make soup with because their protein content is high. In fact, a friend asked me, would I get the same benefit just eating my favorite green pea soup? Yes, you would. But it’s all about quick and convenient for these products.

In this protein podcast, I’m talking to you if you’re an athlete, active adult or starting to age with some muscle loss also called sarcopenia (which by the way, can begin in your 30s).

Also watch the companion Food Fit Fabulous video Protein: Breakfast with Benefits and get the Swiss Frittata Muffin recipe.

Pea protein is plant-based, less likely to cause allergic reactions and contains fiber. Christine Rosenbloom, board certified specialist in sports dietetics, says if you choose a vegan eating pattern, there are good alternative protein choices, like soy, but there’s also rice, pea, and hemp protein powders to consider.

Protein is moving beyond the total amount you consume daily. The one size fits all recommendation may not be optimal. You may require more high-quality protein in ranges from 1.1 to 1.4 g/kg of body weight up to 2.0 g/kg depending on your situation. Doug Paddon-Jones, protein researcher at the University of Texas, says that a meal with only 10 grams of protein may not be enough to support muscle maintenance and growth. His says the body can use about 30 grams of protein at one time for muscle function and beyond that, the extra is used as calories.

Keep in touch.

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page and follow us on Twitter 

PODCAST. Heart disease in women is often overlooked with tragic endings. When I was on the radio and podcasting for News FM96.5 WDBO, my awesome producer was Billy P. This podcast ran a couple of years ago and Billy P shares his very personal story of what happened to his wife. You don’t want to miss it. It will tug at your heart strings as it still does mine.

Do you know the number one cause of death in women? Are you thinking breast cancer? It’s actually heart disease. And did you know that women often receive less medical interventions than men to prevent and treat heart disease such as cholesterol screening and use of cholesterol-lowering medications? With such a high chance of a sudden heart attack, we should all take the time to become properly trained in CPR. Coast2Coast in London is one of the places that can help people to do this. Whilst none of us want to imagine a scenario where we have to administer CPR, this type of forward-thinking can save someone’s life.

In a study (Circulation), women were asked whose health is most important to them. Guess how they responded? 56% said someone else’s health is most important …their children, spouse/partner and parents.

And Moms who are caregivers say they have:

* Increased stress

* More exhaustion

* Less time for one’s self

* Trouble sleeping

So think about this…women often receive less care for their hearts by the medical community and at the same time many women are more concerned about the health of others to take care of themselves. But heart disease is the number one killer of women.

These preventive tips will help the women you love to improve their health, feel better, live longer and hopefully avoid medication or take less of it.

Tip #1 Find Out Your Numbers

* Cholesterol profile including triglycerides, HDL and LDL

* Blood pressure

* Body mass index or BMI

* Blood sugar

* Waist circumference

Money is tight, medical costs are high…I hear you. But you and the health of those you love are much more important. Every week there are free health fairs and clinics with opportunities to take advantage of and find out some of these numbers. It’s true that you can’t change your family history, gender or your age for that matter, but you can alter your diet, exercise/activity level, whether you smoke or not, and your weight.

Tip # 2 Once You Know Your Numbers, Ask Yourself if You Have Metabolic Syndrome

How do you know? According to the American Heart Association and National Heart Lung and Blood Institute, you may have metabolic syndrome (which puts you at a greater risk of diabetes, stroke, heart disease and other vascular issues) if you have 3 or more of the following risk factors:

1) Your waist is greater than 35 inches

2) Your triglycerides are higher than 150 mg/dL

3) Your HDL (protective cholesterol) is less than 50 mg/dL

4) Your blood pressure is higher than 130/85 mm Hg

5) Your fasting blood sugar is higher than 100 mg/dL

Tip # 3 See a Health Care Professional

If any of your numbers are abnormal, now is the time to see a health professional. Remember, high blood pressure is called the “silent killer†as it generally has no symptoms. When you lower your blood pressure, you reduce the chance of stroke by 35-40%, heart attack by 20-25% and heart failure by 50%.

And did you know that two out of three people with diabetes die of heart disease? Don’t miss this…women with type 2 diabetes develop heart disease at a much younger age compared to non-diabetic women. Making smart changes in the diet,

PODCAST. Heart disease in women is often overlooked with tragic endings. When I was on the radio and podcasting for News FM96.5 WDBO, my awesome producer was Billy P.  This podcast ran a couple of years ago and Billy P shares his very personal story of what happened to his wife. You don’t want to miss it. It will tug at your heart strings as it still does mine.

Do you know the number one cause of death in women? Are you thinking breast cancer? It’s actually heart disease. And did you know that women often receive less medical interventions than men to prevent and treat heart disease such as cholesterol screening and use of cholesterol-lowering medications?

In a study (Circulation), women were asked whose health is most important to them. Guess how they responded? 56% said someone else’s health is most important …their children, spouse/partner and parents. 

And Moms who are caregivers say they have:

* Increased stress

* More exhaustion

* Less time for one’s self

* Trouble sleeping

So think about this…women often receive less care for their hearts by the medical community and at the same time many women are more concerned about the health of others to take care of themselves. But  heart disease is the number one killer of women.

These preventive tips will help the women you love to improve their health, feel better, live longer and hopefully avoid medication or take less of it.

Tip #1 Find Out Your Numbers

* Cholesterol profile including triglycerides, HDL and LDL

* Blood pressure

* Body mass index or BMI

* Blood sugar

* Waist circumference

Money is tight, medical costs are high…I hear you. But you and the health of those you love are much more important. Every week there are free health fairs and clinics with opportunities to take advantage of and find out some of these numbers. It’s true that you can’t change your family history, gender or your age for that matter, but you can alter your diet, exercise/activity level, whether you smoke or not, and your weight.

Tip # 2 Once You Know Your Numbers, Ask Yourself if You Have Metabolic Syndrome

How do you know? According to the American Heart Association and National Heart Lung and Blood Institute, you may have metabolic syndrome (which puts you at a greater risk of diabetes, stroke, heart disease and other vascular issues) if you have 3 or more of the following risk factors:

1) Your waist is greater than 35 inches

2) Your triglycerides are higher than 150 mg/dL

3) Your HDL (protective cholesterol) is less than 50 mg/dL

4) Your blood pressure is higher than 130/85 mm Hg

5) Your fasting blood sugar is higher than 100 mg/dL

Tip # 3 See a Health Care Professional

If any of your numbers are abnormal, now is the time to see a health professional. Remember, high blood pressure is called the “silent killer” as it generally has no symptoms. When you lower your blood pressure, you reduce the chance of stroke by 35-40%, heart attack by 20-25% and heart failure by 50%.

And did you know that two out of three people with diabetes die of heart disease? Don’t miss this…women with type 2 diabetes develop heart disease at a much younger age compared to non-diabetic women. Making smart changes in the diet, losing some weight and moving around more can help to prevent or postpone diabetes.

I can’t close without saying…ladies, if you smoke, did you know you have two-to-six times the risk of sudden cardiac death than non-smokers? And, the risk is even higher if you’re a heavy smoker. If you’re around someone who smokes, second-hand smoke increases cardiac risk.

The good news: when you stop smoking, the health benefits begin immediately.

You are busy,