Zesty Quinoa with Broccoli and Cashews

Ingredients: 

• 1/2 cup sundried tomatoes (not packed in oil)
• 1 cup low-sodium vegetable broth
• 1 cup finely chopped red onion
• 3 cloves garlic, finely chopped
• 3/4 cup dry white wine
• 1/4 cup lemon juice
• 1 cup uncooked quinoa
• 2 cups small broccoli florets
• 1/2 cup roasted cashew pieces
• 2 green onions, thinly sliced

Method:

Soak sundried tomatoes in hot water to cover for 15 minutes to soften them, then drain and chop. Bring 1/2 cup water to a simmer in a medium pot over medium-high heat. Add onion and garlic and cook for 5 minutes. Add chopped sundried tomatoes, broth, wine and lemon juice and bring to a boil. Stir in quinoa. Reduce heat and simmer, covered, for 20 minutes. 

Arrange broccoli on top of quinoa, cover and simmer for an additional 10 minutes. Remove from heat and toss gently to combine. Serve garnished with cashews and green onions

Enjoy!

Slow Cooker White Chili

Ingredients: 

• 6 boneless, skinless chicken thighs
• 1 (16 oz) bag dried cannelloni beans, picked through
• 1 (16 oz) bag frozen sweet white corn
• 2 poblano peppers (or 2 green bell peppers), chopped
• 1 head cauliflower, trimmed and cut into small florets
• 1 yellow onion, chopped
• 2 quarts low-sodium chicken broth
• 1 1/2 tablespoon ground cumin
• 1 tablespoon chili powder
• 1/2 cup lowfat sour cream
• 2 teaspoons fine sea salt

Method:

Arrange chicken in the bottom of a 6-quart slow cooker. Top with beans, corn, poblanos, cauliflower, onion, broth, cumin, and chili powder. Cover and cook on low, until beans are very tender and cauliflower has fallen apart, about 10 hours. Stir in sour cream and salt, ladle into bowls, and serve.

Enjoy!

Fitness Tools...the Fitness Tracker

The days of the pedometer are gone. We now have amazing fitness trackers that are excellent at tracking vitals such as calories burned, heart rate, blood pressure, sleep, and distance covered. Wearing a fitness tracker will improve one’s health. Fitness trackers simply make one more mindful and therefore more motivated / goal oriented in regards to fitness. Finding the tracker that is best for you is the key.

Here are the top ten according to PC Mag.  Visit this site to read about all the pros and cons of these models.

1. Basis Peak - $199

2. FitBit One - $99.95

3. FitBit Flex - $99.95

4. Garmin Vivosmart - $169

5. Jawbone UP24 - $149

6. Magellan Echo Sport Watch - $149

7. Runtastic Orbit - $119

8. FitBit Zip - $59

9. Microsoft Band - $199

10. Misfit Flash - $49

This doesn’t give you all the info you need but it gets you started as you investigate which fitness tool is best for you.  Again check out the website for more details about each tracker.

Osteoporosis

What is Osteoporosis?  Osteoporosis literally means porous bones.  It is a loss of bone density.

Causes of Osteoporosis - Osteoporosis is caused by a loss of calcium.  This occurs when the body does not have enough calcium and it is leached from bones and teeth.  

As children we are building and remodeling bone tissue.  During childhood through early adulthood, it is very important to consume a diet rich in whole food calcium. After the skeletal system reaches its full maturity in early adulthood the body must have calcium. The bones and teeth will either get enough calcium through one's diet or it will leach it from the one's bones. As calcium is lost in the skeletal system the increased risk of falls and broken bones in older adults not only leads to a loss of functionality and quality of life, but often results in a pre-mature death.  

Females are 4x as likely to have osteoporosis. Fifty percent of women over 50 will break a bone due to osteoporosis.  It typically begins after age 35 and increases after menopause due to the decrease in estrogen.  Twenty five percent of men over 50 will break a bone due to osteoporosis.  Men who are 70 and over have a substantial increase in osteoporosis as testosterone levels drop causing a decrease in muscle mass and loss in bone density.  One's genetic history plays a role as well.  A female whose mother, grandmother or both suffers from osteoporosis has a substantially increased risk.  

Other contributing factors include:

 sedentary lifestyle

 a diet poor in calcium rich whole foods

 smoking

 drinking soda / cola drinks (drinks containing phosphoric acid)

 caffeine (consuming 4 cups or more of caffeine rich drinks)

 consuming more than 2 alcoholic drinks a day

 limiting salt intake by consuming whole foods rather than packaged goods

How to Prevent Osteoporosis - The two best defenses against osteoporosis are weight-bearing exercise and a diet focused on whole food nutrition.The best forms of weight-bearing exercises are activities you enjoy which require you to bear-weight.  This can be any form of movement that causes you to have resistance against an object while applying force into the ground - gardening, housework, yard work, carrying groceries, yoga, dancing, tai chi, sports and running. Swimming and bike riding are excellent forms of exercise building strength and cardiovascular health; however, they do not expose the skeletal system to enough resistance to build osteoporosis-fighting bone density.

Lifting weights is the most effective way to build bone density.  Weight lifting just two days a week will make a significant difference in one's bone density.  The best exercises are those that are multi-joint and ground-based.  Even body weight exercises push-ups, pull ups, squats and lunges are excellent weight bearing exercises.  A personal trainer can be very helpful to get you started, insuring that exercises are performed properly, in the correct ratios and in proper balance.  As always before beginning an exercise program consult your physician. Bottom line...find an activity you enjoy that gets you moving.

Nutritionally calcium is the key; however, there are other factors to consider.  Calcium is best absorbed in a diet that is receiving proper amounts of vitamin D, K, and is not too high in animal protein. The best sources of vitamin D are:

 10 minutes of sun exposure a day is the best

 Salmon, Tuna, Pacific Sole, Cod, Flounder

 Free range eggs

 Shiitake Mushrooms 

 Liver from grass fed sources (try a pate)

The best sources of vitamin K are dark leafy greens.  Calcium is found in abundance in dairy products like milk, yogurt and cheese.  However, it is not necessary to eat dairy products or large amounts of dairy to get calcium.  Asian females have lower rates of osteoporosis than American females with little to no dairy consumption.  You can ask your doctor for a bone density test to determine your risk level. 

Non-Dairy Calcium Superfoods: 

 Sardines (don't say yuck - try these brands with Franks Hot Sauce and a great cracker - Conservas de Cambados, Angelo Parodi, Cole's Sardines, Vital Choice)

 Kale

 Bok Choy 

 Swiss Chard

 Broccoli

 Tofu / Soy Milk / Edamame

 Chia Seeds

 Almonds

 Dried Figs 

 Black Eyed Peas

 Cannellini Beans 

 Oatmeal + Black Strap Molasses

Supplementing - Remember supplement means "in addition to."  The focus should be on weight bearing exercise + whole food nutrition, specifically the calcium super-foods.  Before beginning supplementing for calcium and vitamin D consult your physician.  The following are generally accepted guidelines:

 1000mg a day before age 50 calcium carbonate with food 2x / day at 500mg

 1200mg a day after age 50 calcium carbonate with food 2x / day at 500mg

 600IU of Vitamin D before age 70

 800IU of Vitamin D after age 70

Summing It Up: Be active and lift weights 2x a week.  

Breakfast: 

Oatmeal + Molasses + Almonds + Chopped Dried Figs

OR

Grass Fed Eggs scrambled with Kale

OR 

Yogurt Based Smoothie + Fruit + Chia Seeds 

Lunch:

Sardines + Franks Hot Sauce + Whole Wheat Crackers + Side of Swiss Chard + Side 

of Black Eye Peas

Dinner: 

Grilled Salmon + Steamed Bok Choy or Broccoli + Side of Cannellini beans

Calories and the Affordable Care Act...

If you have been following the news lately you have probably heard the that the Affordable Care Act will require vending machines and restaurant chains with 20 or more locations to begin posting their calorie counts more prominently.  Listing the calories and other nutritional information is not necessarily wrong and potentially some people may be more thoughtful regarding their food and beverage choices.  But are people who purchase regularly from vending machines and fast food chain restaurants typically thoughtful about their food choices in regards to health?  

The American health crisis of obesity, heart related diseases and diabetes is not primarily an issue of calories.  Yes, it is true that if you consume more calories than you burn you will gain weight and this could lead to health problems; however, the issue is not truly about calories.  It has to do with how our entire system surrounding food is set up and functions.  If you trace going backwards where food items originate and the trails they are connected to there are not just physical health problems for the individual, but the issues are related to social justice, the environment, ecosystems, natural resources, and economics.  

The US Department of Agriculture estimates that only 8 percent of Americans pay attention to the nutritional information on packaged food items.  Researchers at the Johns Hopkins Bloomberg School of Public Health have a theory.  Their idea is to put calories into context - list the number of minutes walking or running it would take to burn those calories.  For example, a 16-ounce soft drink could take an adult 45 minutes of exercise to burn.  The research has found that 35% of those who actually paid attention to calories presented in context made choices that were 50 calories lower on average.  This is a positive step, and hopefully more awareness will bleed into other health choices. But to truly make changes we as a country must change the entire food system.  We need people who are committed to this on a macro level.  It is not a one-generation war on food production.  It could take a generation, two, or three.  But do not be discouraged!  Each of us on a micro level makes a vote each time we choose what we put in our mouth, and it makes a difference for you and for everyone.  

If you want to be a more thoughtful and intelligent eater and enjoy food, it is not about calories. Focusing on calories is the wrong focus.  Counting calories is not a sustainable habit for most people, and it is not fun.  Each person's metabolism is unique like a fingerprint.  We have all observed people who eat whatever they want and never put on excess weight, and we have all seen people who try and try and they gain weight.  All calories are not created equal.  A 100-calorie apple is not the same as a 100-calorie candy bar.  The apple will cost more in caloric expenditure than the candy bar...so, 100 calories is not always 100 calories.  But it does not stop there.  What people need to understand is that eating real food is the solution and needs to be the focus.  The deeper question is what are the calories delivering to your 300 billion cells. Whatever we eat will make it to the cellular level, and we are literally what we eat.  We either deliver toxins, disease and death to cells or we deliver nutrients, wellness and life to our cells. So, which promotes life... the apple or the candy bar??? We need to move the focus away from calories and to real food.  

Real food delivers life and is self correcting in terms of calories.  Have you ever eaten a sweet treat and wanted more and could barely stop until you felt a bit sick??? Sugar sends the wrong physiological message and the way our brain, colon, pancreas and the involved hormones work only drives us to eat more.  However, have you ever eaten a whole apple, some nuts, and glass of water??? If you have, you have found that you become full and satiated.  And guess what? You naturally become satiated at the right time before you consume too many calories.  Real food contains water, fiber, protein and fat, and it makes you full on time.  You cannot eat too much real food, and it delivers life to 300 billion cells.  

The answer is real food.  If you are interested in these issues I encourage you to read some books by Carlo Petrini founder of Slow Food and Michael Pollan the author of The Omnivore's Dilemma.  

NPR: Reality Check: To Burn Off A Soda, You'll Have To Run 50 Minutes

Blame it on the holidays...

I hear it every year. It was the holiday's fault.

First it is not the holiday's fault. How many holidays are there? Thanksgiving, Christmas, New Years, Valentines, St. Patricks, Easter, Memorial Day, 4th of July, and Labor Day ... nine days caused the weight problem??? Ok, so there were several holiday parties plus different events through the year like birthday parties and vacation. I will give you 52 days of total indulgence. 

Do not worry about the holidays and holiday eating. Enjoy it! The worry and stress over it is worse than a bit of weight gain. Try to stay on your exercise schedule even if eating healthfully is more difficult. If you are out of town and don’t have access to your gym you can use your own body to do push-ups, planks, lunges and go for a walk. Some exercise is better than none and a little goes a long way. 

Remember it is your lifestyle habits the other 300 days or so that make the real difference. Make those 300 days count for your health and enjoy the holidays!

Recipe of the Week: Zesty Quinoa with Broccoli and Cashews

Ingredients: 

• 1/2 cup sundried tomatoes (not packed in oil)
• 1 cup low-sodium vegetable broth
• 1 cup finely chopped red onion
• 3 cloves garlic, finely chopped
• 3/4 cup dry white wine
• 1/4 cup lemon juice
• 1 cup uncooked quinoa
• 2 cups small broccoli florets
• 1/2 cup roasted cashew pieces
• 2 green onions, thinly sliced

Method: 

Soak sundried tomatoes in hot water to cover for 15 minutes to soften them, then drain and chop. Bring 1/2 cup water to a simmer in a medium pot over medium-high heat. Add onion and garlic and cook for 5 minutes. Add chopped sundried tomatoes, broth, wine and lemon juice and bring to a boil. Stir in quinoa. Reduce heat and simmer, covered, for 20 minutes. 

Arrange broccoli on top of quinoa, cover and simmer for an additional 10 minutes. Remove from heat and toss gently to combine. Serve garnished with cashews and green onions.

Functional Training Series: The Squat

Functional Training Series: The Squat

The Squat. Many call the squat the king of all exercises. It is very basic for sure. If you sit in a chair at work, sit in a chair to eat, or sit on the potty you need to be able to squat. It is a functional movement basic to all of life. As one squats down an eccentric contraction occurs lengthening the quadricep muscles, and as one rises a concentric contraction occurs shortening the quadricep muscles. The quadricep is the main muscle worked, but the squat develops functional strength in the core of the body, lower back, glutes, and hamstrings . Furthermore, the squat develops stability around the joints of the ankles, knees, hips, and low back. 

Often you will hear people say that squats are bad for one’s knees. Any overuse of any joint where either the volume of repetitions, the load being used is too high, or the technique is incorrect puts one at risk for injury. However, avoiding squatting is not the answer either. The wise choice is to include a squat, lunge or deadlift at least one time per week to keep the body functional by moving the body through full ranges of movement at the ankles, knees, hips and low back. Even a simple body weight squat is enough. Performing 2-3 sets of 5-10 repetitions per week will keep your body functional. As always check with your physician before beginning an exercise program.

There are many ways to perform squats: assisted squats, body weight squats, back squats, front squats, goblet squats, plyometric squats, overhead squats, dumbbells, barbells, and kettle bells. Basic squat technique begins by placing the feet hip to shoulder width with the toes pointed out approximately thirty degrees. The chest should be facing forward and not down. The lumbar spine should remain tight and arched, not rounded and curved. The head should be in a neutral position and eyes should gaze straight or slightly upward. As one begins to squat, hinge at the hips and begin to lower your body maintaining the positions stated above. It is appropriate for the knees to extend beyond the toes and to perform a full squat meaning the quadriceps drop to a position below parallel relative to ground level. As one rises out of the squat maintain the same angles from the waist up and rotate the hips forward. The knees should not go in but run in line with the toes.

Mastering the Squat

Assisted Bodyweight Squat

Back Squat

Front Squat

Kettlebell Squat

Jump Squats

Overhead Squat

Recipe of the Week: Mexican Taco Stew

Ingredients: 

• 1/2 pound 85% lean ground beef or turkey
• 1 medium onion, chopped
• 2 garlic cloves, finely chopped
• 2 tablespoons taco seasoning (gluten-free)
• 2 cups low-sodium chicken broth
• 1 large zucchini or summer squash, cut into small cubes
• 1 (15-ounce) can no-salt-added black beans
• 1 (14.5-ounce) can diced tomatoes
• 1 cup frozen corn kernels
• 1 cup medium salsa

Method: 

Brown meat in a large pot over medium high heat. Drain, remove and set aside. In the same pot, sauté onion and garlic until onion is translucent. Add meat back to pot and sprinkle mixture with taco seasoning to blend. Add remaining ingredients and simmer, covered, stirring occasionally, 15 to 20 minutes.

Compliments of Whole Foods

Functional Training Series: Pull Ups

If you are following the functional training series we have covered the deadlift, the lunge, the plank and the push up. Between these exercises we have almost completely worked the body in a very balanced manner. We lack only the pull up. Yes ... the pull up. I know most of you are thinking ... I cannot do a pull up. That is ok. Hang in there with me. 

Just as the push up works the 3 major muscle groups involved with pushing the chest, shoulders and triceps; the pull ups works the 2 main muscle groups that pull the back and biceps. The pull up, like the other exercises in the functional training series integrates muscles rather than isolates. The pull up is the perfect marriage with push up creating balance between the pushing muscle groups and the pulling. This balance builds proper ratios of strength, range of movement and posture in the upper body. The pull up is also a core strengthening exercise. 

A great workout series would be to do for example 3 rounds of the following:

3x

10-15 Push Ups

5–10 Pull Ups 

6 Deadlifts or 10 Lunges Per Leg

30 Second Plank

Pull ups can be modified so that almost anyone can do them. Different grips may be used – overhand / underhand. Below are some videos of modified pull ups that can be used. 

How to do Push Ups for Beginners

Modified Pull Ups

Modified Pulls Ups 2

As always before beginning an exercise program consult your physician. Make sure you have a spotter and have set up / using all equipment in a safe manner and as intended.