Three REALLY Good Medicines

The advances in medical science have saved hundreds of thousands of lives.  A great deal of pain and suffering has been eliminated by vaccines and medicines.  Trauma care has saved people who even twenty years ago would not have survived. But, in spite of these great gifts to mankind, the top killers in western culture are for the most part the result of poor lifestyle choices.  

The top health risks for western populations are heart related diseases, cancer, diabetes and autoimmune diseases.  These diseases may have genetic components or pre-dispositions but the catalyst that creates the opportunity for disease is more often than not a sedentary lifestyle, poor diet, and stress.  These three factors promote a weakened immune system and systemic inflammation which together are fertile ground for disease.

Medicine #1:  Exercise

 Promotes Health Body Weight

Combats disease – stroke, lowers cholesterol, metabolic  disorders, type 2 diabetes, some cancers, arthritis

Boosts Happy Chemicals  - improving self-esteem, reduces stress, improves mood, fun, alleviates anxiety, increases relaxation, powerful anti-depressant

Increases Energy

Improves Production and Creativity

Healthier Brain – brain cell development, improved cognition, improved memory

Improves Muscular Strength Keeping Body Functional

Improves Bone Health

Promotes Better Sleep

Improves Eye Health – Reduces Risk of Cataracts

Helps Control Addictions

Medicine #2: Whole Foods

Whole foods are not processed or refined.

The Most Important Whole foods include vegetables, fruits, nuts, seeds, beans, whole grains.

Whole foods, especially plant whole foods, contain high levels of vitamins and minerals.

Whole foods have a synergy of nutrients our bodies need and are able to digest and absorb.

Whole plant foods are rich in powerful disease and cancer fighting phytochemicals.

Whole foods are higher in colon cleansing, cholesterol lowering fiber.

Whole foods are higher in heart healthy fats.

Whole foods and their synergy of nutrients fight disease.

Whole foods are self-correcting in regards to calories and promote a healthy body weight.  

Processed foods are high in preservatives that may be harmful to our health.

Processed foods are high in sodium and are a factor in high blood pressure.

Processed Foods contain artery clogging fats and oils.

Processed Foods often contain allergens.

Processed Foods are often high in refined sugars.

Processed Foods are low in fiber and lead to un-healthy weight gain.

Medicine #3:  A Cheerful Heart

The ancient Hebrews in the book of Proverbs promote this idea of a cheerful heart being good medicine.  It is found in Proverbs 17:22.  How does one develop a cheerful heart?  I don’t pretend to be an expert, but it is certainly better to put one’s effort towards being cheerful than putting effort toward being sad and low. Both require energy and intention of the will and heart.  I certainly do not want to over simplify or be insensitive to anyone who is hurting, suffering or dealing with depression.  However, we have all seen those people who even in the midst of the most difficult of circumstances will choose to be positive.  It is important that we begin to develop habits of behavior and mindset that are bent towards enthusiasm, gratitude, owning one’s mistakes, seeking forgiveness, and working toward reconciling peace.  

My Favorite Smoothie...Lately...

1 Cup Frozen Pineapple 

1/2 Cup Ice Cubes

1 Banana

Big Handful of Spinach

2 Cups Water

Blend!

serves 2

Kick it up a notch with Flax Seeds and Chia Seeds!

Nutrient Breakdown:

Pineapple 

Vitamin C 105% US RDA Immune System Strengthener!

Manganese 70% US RDA Bone Builder!

Vitamin B6 25% US RDA Metabolizes Fat Converts Food to Energy!

Vitamin K 987% US RDA Blood Clotting!

Vitamin A 105% US RDA New Cell Growth! 

Contains 25% or more of the following vitamins and minerals 

Manganese, Folate, Magnesium, Iron, Copper, B2,B6, E, Calcium, C, Potassium

Omega 3 Fatty Acids 133% US RDA (2 Tbsp) Disease Fighter! Lowers Systemic Inflammation!

Contains 15% of the following vitamins and minerals:

B1, Copper, Manganese

Omega 3 Fatty Acids 47.5% US RDA (2 Tbsp) Disease Fighter! Lowers Systemic Inflammation!

Contains 25% or more of the following vitamins and minerals: 

Manganese, Magnesium, Phosphorus

If you kick it up a notch with Flax and Chia seeds you are benefitting from 64% of your daily need for fiber!  There are 19 measurable vitamins and minerals in this smoothie.  Give it a try!

Health/Fitness Recipe of the Week//Grilled Teriyaki Chicken and Romaine Salad

Ingredients: 

• 2 boneless, skinless chicken breast halves (about 1 pound total)
• 1/4 cup 365 Everyday Value® Organic Teriyaki Sauce, divided, plus more for serving
• 2 red bell peppers, seeded and quartered
• 1 head romaine lettuce, quartered

Method:

In a dish, coat chicken with 2 tablespoons of the sauce, cover and chill for 2 hours, or overnight.

Prepare a grill or grill pan for medium-high heat cooking. Grill chicken, flipping halfway, until just cooked through, 8 to 10 minutes. Brush peppers and lettuce with remaining 2 tablespoons sauce, and then grill, turning occasionally, until just tender and charred, 6 to 8 minutes for the peppers and about 2 minutes for the lettuce. Arrange lettuce on plates, and then thinly slice chicken and peppers and divide among the plates. Serve with more sauce on the side.

Enjoy!

Kyle Johnston
Forte Fitness
NSCA–CPT/USAW

Visit the Forte.Fitness blog to learn healthy eating patterns, meal ideas, and proper form and technique on exercise. 

Personal Training Tips//Guest Blogger Morgan Mason from Whole Foods Chattanooga

Have you ever heard the saying “Every great accomplishment starts with the decision to try?”   It sounds simple enough right?  But, when faced with the decision to push aside junk food and start loading up our plates with nutrient dense deliciousness, it can sometimes start to feel like anything but simple.  It doesn’t have to be that way.

Whether you are well on your way to a healthy lifestyle or just beginning your journey, we at Whole Foods Market Chattanooga are here to be your travel companion, partner, or guide.  At Whole Foods Market, healthy eating is at our core - Our 7th core value is to “Promote the health of our stakeholders through healthy eating education” – and that is exactly what we aim to do for you.

Both online and in our store you will find a variety of resources that will help you stick with your decision to make 2015 a year of healthy accomplishments.

Check out some of the resources that we offer below:

1. Our In-Store Healthy Eating Educator:   Our in-store Healthy Eating Specialist, Morgan Mason, is here to give you the tools you need to make healthy easy.  Whether you need some help learning how to select the healthiest options, need tips for shopping on a budget, recipe ideas, healthy eating resources, etc.  Morgan is here to help!  All services are free of charge.  Contact Morgan to make an appointment (morgan.mason@wholefoods.com) or simply stop in the store!

2. Special Diets:  Eating outside the standard American diet doesn’t have to mean deprivation. It’s true, navigating a specific way of eating can be challenging (especially if it’s new to you) but it doesn’t have to be. We’ll help you transform those limits into possibilities.  Check out the following link to find out more information about shopping for diets such as gluten free, dairy free, vegan, low sodium and more: http://www.wholefoodsmarket.com/healthy-eating/special-diets

3. Planning Ahead:  When starting your journey of healthy eating, planning ahead can save time, money and sanity.  But, between your workdays, getting kids shuttled around, exercise, cleaning house, etc. it can be hard to find the time to plan.  That’s why we we’ve created five weekly healthy eating meal plans to get you started off in the right direction.   http://www.wholefoodsmarket.com/healthy-eating/meal-plans-shopping-lists

a. Also, check out these fresh recipe ideas for every meal in our collection of how-to videos, plus pick up healthy cooking tips and shortcuts while you watch. 

http://www.wholefoodsmarket.com/healthy-eating/healthy-recipes

For more healthy eating inspiration, that will have you ready to take on 2015, visit our website http://www.wholefoodsmarket.com/healthy-eating

Grow, Cook, Share

Health/Fitness Recipe of the Week//Quick Curried Salmon with Mashed Peas

Ingredients: 

• 3/4 pound boneless, skinless salmon fillet
• 2 teaspoons curry powder
• 1 1/3 cup unsweetened plain almondmilk
• 1 (15-ounce) can no-salt-added garbanzo beans, drained and rinsed
• 2/3 cup frozen green peas (no need to thaw them)
• 3 cloves garlic, finely chopped
• 1/4 teaspoon fine sea salt
• Chopped fresh basil or cilantro, for garnish

Method:

Cut salmon into 4 equal pieces and sprinkle all over with curry powder.  

Heat a large, heavy skillet over medium-high heat. Place salmon in the skillet and cook, turning once, until browned and almost cooked through, 3 to 4 minutes. Transfer to a plate and cover with aluminum foil.  

Combine almondmilk, garbanzo beans, green peas, garlic and salt in the skillet and set over medium heat. Bring to a simmer, scraping up any browned bits from the bottom of the pan with a spatula. Once liquid is simmering, use a large fork or potato masher to coarsely mash garbanzo beans and peas. Cook until slightly thickened, 1 to 2 minutes. Scoop onto a platter, top with salmon and sprinkle with basil.

Enjoy!

Kyle Johnston
Forte Fitness
NSCA–CPT/USAW

Visit the Forte.Fitness blog to learn healthy eating patterns, meal ideas, and proper form and technique on exercise. 

Personal Training Tips//The Best Piece of Fitness Equipment is...

The fitness industry is a multi-billion dollars business. There are numerous companies selling equipment, and some of it is useful. There are pieces of equipment that are necessary if you are training for competitive athletics. But, if you are training to be healthy and functional there is only one piece of equipment you need. 

Your Body.

Yes, that is it. This incredible system of levers and pulleys is a machine in of itself. You don’t even need much space. I am going to give you a list of exercises you can do with this great machine and remember they can almost always be modified to decrease the intensity or increase it. 

Burpees

Mountain Climber

Push Ups

Clapping Push Ups

Diamond Push Ups 

Wall Push Ups 

Squats

Lunges

Pistols

Side Lunges

Planks

Planks with Opposite Arm and Leg Raised

Side Planks

Side Planks with Leg Raise

Superman

Handstands

Handstand Push Ups

Bear Crawl

Forward Roll

Backward Roll 

Rock and Roll 

Lying Hip Raises

Lying Hip Raise on 1 Leg

Long Jump

Vertical Jump

Lunge Jump

Single Leg Deadlift

Run

Sprint

All you need to do is pick out a few exercises – one for the lower body, one for the upper, and a core exercise. Some of the exercises are full body and they are even better. Do 1-3 sets of 5 to 15 repetitions, 2-3 days a week, and you will have a healthy, functional body. Or you can use these when you do not have access to your personal trainer or your fitness facility, for example, for when you are on vacation. This is not an exhaustive list and to learn these fitness exercises just you tube them. Your gym membership is free and it is you. Try it out.

Hearty Arugula Pizza

Ingredients: 

• 4 Engine 2 Plant-Strong® Sprouted Ancient Grain or Brown Rice Tortillas
• 1 cup Engine 2 Plant-Strong® Red Bell Pepper Marinara Pasta Sauce
• 1 (8-ounce) package Engine 2 Plant-Strong® Tuscan Kale White Bean Plant Burgers, thawed and crumbled
• 1/4 cup fresh oregano leaves
• 3 cloves garlic
• 2 teaspoons nutritional yeast
• 2 cups lightly packed baby arugula
• 2 teaspoons balsamic vinegar
• 1/8 teaspoon ground black pepper

Method:

Preheat the oven to 375°F. Place tortillas on 2 parchment-paper-lined baking sheets. Spread each with 1/4 cup strained tomatoes. Top with burger crumbles. Chop oregano and garlic together; sprinkle over pizzas along with nutritional yeast. Bake until edges of tortillas are browned and crisp, about 15 minutes. 

In a large bowl, toss arugula, vinegar and pepper together. Top pizzas with arugula, cut each into 4 slices and serve.

Enjoy!

Kyle Johnston
Forte Fitness
NSCA–CPT/USAW

PS: Visit the Forte.Fitness blog to learn healthy eating patterns, meal ideas, and proper form and technique on exercise. 

Detox and Cleanse Diets

It sounds great, doesn’t it?  It would seem logical to periodically detox or cleanse our systems – BUT – does scientific research back up this idea and all the many detox supplements and diets? Well, the answer is NO. 

Dr. Ranit Mishori of Georgetown University Medical School has reviewed the research on these cleanse diets and her advice is that they should actually be avoided. Our bodies have been created to detox naturally through the liver and kidneys and there is not a supplement or diet that is going to make it more efficient at this process. These amazing organs work at excreting toxins 24-7 for our entire lifetime.

What this does not mean ... This does not mean eat anything you want because your liver and kidneys will take care of it. We all know that the standard American diet has led to the most obese, most diabetic, most at risk for heart disease population this world has ever known. 

What this does mean ...What we eat does make a difference. When it comes to eating the focus should be a plant based diet rich in a diversity of vegetables, fruits, nuts, beans, seeds, and whole grains. Animal products should be the side item and not at every meal. Eating animal products that are derived from grass fed, free range sources will provide the cleanest sources. And finally hydrate, hydrate, hydrate! Eating healthfully as a lifestyle is the best detox anyone can do. 

When we eat everything we eat is broken down, filtered by the liver and kidneys, and the nutrients are delivered to all 3 BILLION CELLS. Make sure to feed these cells nutrient dense foods and keep your diet clean by limiting the consumption of sugar, added sugars, and processed / refined foods.

Click here for Dr. Ranit Mishori's interview for NPR on detox diets and cleanses.

Recipe of the Week - Spicy Spaghetti Squash with Black Beans

Ingredients: 

• 1 medium spaghetti squash, halved lengthwise and seeded
• 2 teaspoons extra-virgin olive oil
• 1/2 cup chopped red onion
• 1 jalapeño pepper, seeded and minced
• 1/2 cup red bell pepper, chopped
• 1 cup cooked black beans
• 1/2 cup sweet corn, frozen or fresh
• 1 teaspoon chili powder
• 1/3 cup fresh cilantro, finely chopped
• 1 tablespoon lime juice
• 1 teaspoon fine sea salt

Method:

Preheat the oven to 375°F. Arrange squash in a large baking dish, cut-sides down. Pour 1/2 cup water into the dish and bake until just tender, 30 to 35 minutes. Rake with a fork to remove flesh in strands, leaving the shell intact for stuffing.

For the filling, heat oil in a large skillet over medium heat. Add onion, jalapeño and bell pepper and cook for 2 minutes or until soft. Add beans, corn and chili powder; cook, stirring frequently, 1 minute longer. Add cooked squash, cilantro, lime juice and salt, cook 1 minute until heated through.

Enjoy!

Protein Bar or Candy Bar in Disguise?

Protein Bars are everywhere...gas stations, grocery stores, gyms and health food markets. But, are they truly healthy? There are some good bars, but you have to understand what to look for. The reality is most protein or health bars are not much different than a candy bar or a Powerade / Gatorade in terms of sugar content and total calories. Most bars have about the equivalent of 9 cubes of sugar. Would you consider eating 9 cubes of sugar healthy? These types of bars are truly only useful after exercise that is intense and lasts one full hour or longer. 

Most people tend to use these bars as a snack, a meal replacement or an exercise recovery. Often we make these choices based on the false premise that they are healthy and because it is convenient. The best choice is always real food. It just takes a bit of planning and discipline – and to achieve true health we must own our choices and be disciplined.

What should you look for when examining a bar?

1. Sugar – The first question is how much sugar does the bar contain? Choose a bar that contains roughly 10g of sugar. The second is what kind of sugar: Sucralose, Splenda, aspartame, Nutria-sweet??? All of these have negative effects on the pancreas and thyroid. The sweetness of a bar should come from dried fruits, honey or maple syrup.

2. Soy – Avoid bars that contain soy products and bi-products. The best bars are made with real nuts and seeds.

3. Partially Hydrogenated or Hydrogenated – If you see these words RUN! This is the process of taking plant oil and pumping it full of hydrogen to make it solid at room temperature. Basically it is like eating margarine. I think we all know now that margarine is not a health food.

4. Refined Grains – Many bars are full of processed or highly refined grains. This is the same as eating white bread, which is basically like eating sugar.

5. Protein – Many of these bars simply have more protein than any normal person needs and not from the best sources. Most of these proteins are in isolate form so that they can be absorbed easily. This would only be helpful for someone who is trying to bulk up, and it has nothing to do with health.

6. Fake Ingredients – If you don’t recognize the name and don’t know what it is, don’t eat it. Why would you put something in your body and you really don’t even know what it is or does? Real food works. 

7. Fiber – Choose bars with a fiber content of 5g or more.

What are the best bars to choose???

1. Kind Bar 

2. Larabar

3. Chia Bar

4. Ginnybar

5. Rise Bar

Again, the best choice is to take some time to prepare and plan in advance. Real Food is best!!! The best snacks are nuts and fruit or dried fruit (make sure it is not sweetened), nut-butters with apples, carrots and celery, plain yogurt with fruit and nuts, hard boiled eggs, nitrate free beef jerky, organic cheese and grapes, a little dark chocolate and nuts, hummus and with sliced apple and carrots – there are many more, and these are all easy to prepare quickly and bring along for the day. It is also much more cost effective.