A Few Turkey Tips for Tomorrow

It's the day before "T-day" as in Turkey Day. Here are a couple of tips that will ensure a wonderfuly juicy turkey.

Tip 1: Free Range Turkey

Free range birds have outdoor access and they are not crowded in tight cages like conventionally raised birds. This means that the turkey can walk around and develop their musclar flesh, resuling in a juicy and richer flavor than their frozen counterparts. Also free range birds are raised without the need for antibiotics or hormones. So this year, forget about buying the cheap birds and give your family a better quality bird by buying free range - you'll taste the difference.

Tip 2: Invest in High-Quality Cookware

Forget about using a disposable roasting pan, they cook uneveningly and they poorly transer heat from pan to bird. Instead, buy a high-quality roasting pan and your turkey will roast evenly resulting in a juicy and tender bird - you'll never cook with a disposable pan again.

Tip 3: Cover with Foil and Leave It Alone

I've seen recipes where they have you baste the bird every hour or so, but I say, "Skip the basting and leave the bird alone!" Once I season my bird and cover it with foil, I don't uncover the bird until it reaches 150 F, and then I take off the foil and let the bird brown while continuing to cook until it reaches 180 F. Each time you uncover the bird you lose the moisture locked within the covered bird and you'll end up with a dry bird.

Simple follow these suggestions and your dinner will be a success!

Happy Thanksgiving

Bike ride on Sunday

Finally got back on my bike yesterday for a 20 mile bike ride. The hills were much harder than I remember. Just goes to show you how fast you can lose your biking legs.

I have 6 months until my next Ironman in Utah so I need to bike at least twice a week and include one spin class per week.

Up Dating blog

Greetings Everyone:

It's been awhile since I've updated my blog. I'm always trying to find ways to help other people live healthier lives, and I began the blog posting article that I've written. However, I find long articles may not appeal to a lot of blog readers. Rather, I think that most readers may want quick, relevant and updated information.

So I figure I'll update my training for my next Ironman (IM) in May. I'm already getting a little nervous since the event is only six months away and I've haven't been swimming or biking.

Also, I've been feeling under the weather these past couple of weeks. It might be the H1N1 that I'm fighting, who knows but I can't seem to gain any energy to get much of anything done lately.

Boosting your Brain Power

We have all heard the saying, ‘use it or lose it’ and this saying is especially true when it comes to protecting your brain's cognitive health. Cognitive health refers to healthy brain function and to skills people use everyday, such as; learning, memory, decision-making, abstract thinking, reasoning, insight and even appreciation of beauty. However, many Americans do not pay attention to their brain health, which can potentially lead to poor health, dementia and Alzheimer’s disease. By simply following a healthy diet and living a healthy lifestyle, you can help maintain optimal cognitive functioning.
As we age, our bodies adapt naturally to the changes that are occurring in all parts of the brain. Studies show that an estimated one out of five Americans between the ages of 75 to 84 years old have Alzheimer’s disease . Even though there is not a cure for Alzheimer’s, researchers have discovered that consuming nutrient-dense brain boosting foods, physical activity, controlling your blood sugar and blood pressure, and use of your brain may lower your risk of dementia and Alzheimer’s altogether.

Brain enhancing foods:

Supplement your diet with ample amounts of B vitamins for a healthy brain.

1) B vitamins are vital for normal brain and nerve function. Evidence suggests that low blood levels of B vitamins, such as B1, B6, B12, and folic acid (or folate), may be linked to cognitive impairment. Thiamin (B1) helps maintain proper function of the nerves, muscles, heart and brain. Pyridoxine (B6) helps utilize energy in the brain and nervous tissues, which is essential for regulating the central nervous system. Cobalamin (B12) is used in new cell synthesis and maintains the sheath (coating) that surrounds and protects nerve fibers and promotes normal cell growth.

For a great source of B1, B6 and folic acid, select whole grains, legumes, fortified cereals, beans, peas, strawberries, spinach, sunflower seeds, bananas and tomatoes. You can find B12 in lean beef, trout, salmon, tuna, pork, chicken, eggs and low-fat dairy.

2) Minerals, such as iron, magnesium, zinc and calcium are also known to help maximize brain function. Sources of iron and zinc are found in lean beef, beans, lentils and other whole grains. Dairy products and dark leafy green vegetables are wonderful, natural sources of calcium. Plus, leafy greens are another way to include magnesium into your diet.

3) Essential fatty acids are the most critical components to boosting brain power. Your brain is made up of approximately 60 percent fat. DHA (docosahexaenoic acid) is the most prominent fat in the brain, especially in the nerve cells in the cerebral cortex. A 2006 study in the medical journal Neurology for nine years tracked 899 healthy men and women who were free of dementia. They found that those with the highest blood levels of DHA from fish intake of 3.0 servings per week had about half the risk of dementia compared to those with lower levels. DHA is found mostly in fatty fish, cod liver oil and algae. Henry’s Farmers Markets also sells Omega 3 enriched eggs, which contain more than 150mg of DHA per egg.

4) The brain relies on high-quality proteins to maintain a strong support system. Select lean beef, chicken, fish, eggs and low-fat dairy products. Avoid any protein that has been fried, which includes meat, chicken or fish, as fried foods have higher amounts of saturated fats. New research from the University of Toronto shows that diets high in saturated fats starve the brain of its energy supply. Always select organic and grass-fed beef whenever possible as pesticides, herbicides, antibiotics and synthetic hormones may have a dramatic impact on cognitive functions. Organic foods are produced from agricultural products grown on farms and livestock operations that promote the health of the ecosystem, including biodiversity, biological cycles and soil biological activity. Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Organic foods are grown without pesticides, petroleum-based fertilizers or sewage sludge-based fertilizers, bio-engineering, or ionizing radiation. Grass-fed beef is also known to have higher levels of essential fatty acids, vitamin E and conjugated linoleic acid (CLA) than conventional grain-fed beef.

Brain enhancing lifestyle:

1) Physical activity can protect your cognitive functions. According to researchers at Columbia University, people who engage in an exercise training program increase neurogenesis – the development of new nerve cells. There is also emerging evidence that physical activity may be protective against neurological disorders, including Alzheimer’s and dementia.

Keeping your mind active will help decrease your risk of developing dementia and Alzheimer’s disease. A study conducted at the Rush Alzheimer’s Disease Center, studied more than 700 seniors for up to five years. The researchers discovered that the seniors who regularly engaged in frequent participation in cognitive activity had a reduced incidence of Alzheimer’s versus the seniors who were cognitively inactive. The inactive group was 2.6 times more likely to develop Alzheimer’s disease than a cognitively active person.

2) If you are overweight, have high blood pressure or high sugar levels, you have a greater risk of heart disease and stroke. In a published report from the American Academy of Neurology, mid-life stroke victims risk poorer cognitive function and late-life cognitive impairment. By maintaining and controlling your blood sugar and blood pressure levels, you lower the risk of diabetes and untreated hypertension, which are contributing factors to dementia and Alzheimer’s disease.

Brain-boosting supplements:

1) Acetylcarnitine can cross the blood-brain barrier and has been shown to revitalize brain function via energetic pathways. Several studies suggest that supplementing with Acetylcarnitine delays cognitive decline and improves overall function especially in seniors. Taking 1,500 mg a day may improve memory, mood and responses to stress.

2) Phosphatidylserine (PS) has been shown to improve memory, cognition and mood in seniors. Human trials indicate that PS statistically improved the retention levels of those who previously struggled at remembering names, faces, telephone numbers and misplaced objects. Suggested doses of PS are 300 mg per day.

3) Fish oil supplements are important for a healthy brain and nervous system. Most fish oil capsules at Henry’s Farmers Market are derived from fresh, cold water fish and are free from contaminates such as pesticides, PCBs and heavy metals. Taking fish oil capsules daily, about 1,000 mg to 3,000 mg, is a great alternative if you don’t consume a lot of omega 3-rich fish in your diet.

Please note: These recommendations are not intended to replace the advice of your doctor or pharmacist. If you’re taking medication, please talk to your healthcare provider before taking any type of supplementation.

Every day you have the power to make healthy decisions that affect you and your cognitive health.

Enjoy!

Sweet Nothings: Much Ado about High Fructose Corn Syrup

You’ve seen it on TV, read it in the paper and heard it on the radio, “Today’s children are declining in health and gaining more weight than ever before.” Unfortunately, a lot of what you hear is true. According to a US study, by the time today's teens reach middle-age, their rate of heart disease could be 16 percent higher due to all the extra pounds they are carrying around.

Today, about a third of all children are either overweight or obese. Increasing numbers of obese children are diagnosed with type 2 diabetes, high blood pressure, high levels of “bad” cholesterol and other diseases and conditions associated with obesity. What is causing this situation? Today children spend more time in front of the computer and the television and consume empty calories in the form of nutrient-deficient processed foods and sugary drinks containing high fructose corn syrup.

High Fructose Corn Syrup

Consumption of high fructose corn syrup (HFCS) has increased 1000 percent between 1970 and 2000 according to the US Department of Agriculture. On average, most children consume between 132 to 316 HFCS calories each day, which can be directly correlated to the rise in the obesity.

Where do we get all this fructose? It is the primary sugar in found fruit and honey. However, in the 1960s due to the excessive supply of corn, scientists developed a liquid sweetener made from cornstarch called high-fructose corn syrup. Today HFCS supplies almost 20 percent of all calories in the average U.S. diet. About two-thirds of the HFCS created is used in soft drinks. Soft drink consumption increased by 60 percent among adults and more than doubled in kids from 1977 to 1997. HFCS can also be found in everything from candies and baked goods to pasta sauces and salad dressings. It’s also the main ingredient in most ketchup, a favorite condiment among children and adults. HFCS is widely used because it’s cheap and sweeter than sucrose (table sugar). In comparative studies of sweetness, sucrose has a rating of 100, while fructose has a sweetness rating of 173.

The Bitter Truth about High Fructose Corn Syrup

The body digests, absorbs and metabolizes fructose differently than glucose. Fructose is broken down mainly in the liver where high levels can adversely affect the breakdown of fats in the blood, increasing harmful LDL (bad) cholesterol levels and raising the risk for heart disease.

In addition, unlike glucose, fructose does not stimulate insulin secretion or enhance leptin production. Insulin and leptin work together to send signals to the brain helping to regulate food intake and body weight. Without these signals, the brain doesn’t communicate fullness which may result in overconsumption of calories, according to the American Society for Clinical Nutrition 2004.

Numerous studies link sugary drinks containing HFCS with weight gain or obesity. One study in particular—conducted by Ludwig of 548 Massachusetts schoolchildren—suggested that for each additional HFCS-sweetened drink consumed per day, the odds of obesity increased 60 percent.

HFCS beverages may also affect the intake of more nutritious beverage choices, including milk, water and diluted pure fruit juice. Soft drinks and other sweetened beverages are now the leading source of calories in a teen's diet and these nutrient-void beverages are increasingly taking the place of milk. Teenagers are drinking twice as many sodas as milk. One study shows that milk consumption among teens has steadily declined during the last 30 years, while soda consumption has increased by 300 percent. Some researchers have shown that avoiding milk during childhood may increase the risk of being overweight during adolescence.

Fructose in fruit:

Should you worry about the fructose in fruit? Definitely not! Over half of all Americans already fall short of the recommended nine servings of fruit and vegetables required per day for good health. Besides, fruit contains more than a small amount of fructose; it also provides valuable vitamins, antioxidants, minerals and fiber. You would have to consume several serving of fruit at one sitting to equally the amount of fructose in one can of soda.

Be Wary: High Fructose Corn Syrup Can Be Labeled Natural

“Upon careful review of the current manufacturing process for High Fructose Corn Syrup, the FDA found that HFCS can be labeled natural,” stated Audrae Erickson, president, Corn Refiners Association. “HFCS contains no artificial or synthetic ingredients or color additives and meets FDA’s requirements for the use of the term natural. HFCS, like table sugar and honey, is natural. It is made from corn, a natural grain product.”

A copy of the letter clarifying FDA’s views on the use of the term natural for products containing HFCS can be found at
www.corn.org/FDAdecision7-7-08.pdf.

Specifically, the FDA stated “we would not object to the use of the term ‘natural’ on a product containing the HFCS produced by the manufacturing process commonly employed in the corn refining industry.”

If you’re trying to avoid HFCS read the nutritional panel carefully. Ignore marketing labels that state “all-natural.”

Final thoughts

Even though the verdict over HFCS’s role in the rise of obesity is still unresolved, the fact remains that if you avoid foods and drinks that contain HFCS, you’ll almost inevitably improve your diet. Avoiding HFCS is easy if you choose non-processed foods, eliminate sodas made with HFCS, drink more low-fat milk, choose 100 percent fruit juice, enjoy more water and read the labels.

S-t-r-e-t-c-h-i-n-g Your Food Dollars

Are you tried of throwing out wilted, rotten produce every week? How would you like to save $600 a year on your grocery bill? Surveys indicate that Americans throw out 25 percent of the produce purchased because it has gone bad, tossing out approximately 470 pounds of food at an annual cost of $600 per year per family.

How to save money by mitigating ethylene gas

Some fruits emit ethylene, an odorless, colorless gas that speeds ripening and can lead to the premature decay of nearby ethylene-sensitive vegetables. Put spinach or kale in the same bin as peaches or apples, and the greens will turn yellow and limp in just a couple of days.

If you notice that your produce always seems to rot just a few days after you buy it, you might be storing incompatible fruits and veggies together. Those that give off high levels of ethylene gas—a ripening agent—will speed the decay of ethylene-sensitive foods. Keep the two separate.

Cold-sensitive fruits (including avocados and tomatoes) should be stored at room temperature until ripe. Once they’re fully ripe, you can refrigerate them to help them last, but for best flavor, return them to room temp.

REFRIGERATE THESE GAS RELEASERS: Apples, Apricots, Cantaloupe, Figs, Honeydew

DON’T REFRIGERATE THESE GAS RELEASERS: Avocados, Bananas (unripe), Nectarines, Peaches, Pears, Plums, Tomatoes

KEEP THESE AWAY FROM ALL GAS RELEASERS: Bananas (ripe), Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Cucumbers, Eggplant, Lettuce and other leafy greens, Parsley, Peas, Peppers, Squash, Sweet potatoes, Watermelon

Never refrigerate potatoes, onions, winter squash or garlic. Keep them in a cool, dark, dry cabinet, and they can last up to a month or more. But separate them so their flavors and smells don’t migrate.

You Renewed – 6 simple weight loss tips

1. Rise and chow
If you think skipping breakfast will help you shed a few pounds, think again. Not eating a morning meal can actually trick the body into thinking it is starving, which makes it hold on to fat or cause you to eat more during the day. To keep your metabolism revved and blood sugar levels steady, eat breakfast within 45 minutes of rising. The healthiest choices contain a balance of fat, protein, and carbs, such as oatmeal with a handful of nuts or a veggie omelet.

2. Combine carbs
If a carbohydrate wasn’t grown, picked, or harvested, don’t eat it. That means shunning refined breads, pastas, cakes, and pastries, and choosing good carbs like brown rice, sweet potatoes, or an apple. And while you’re at it, try to never eat a carbohydrate by itself. Simply adding a bit of good fat, such as olive oil or lean protein will slow digestion, steady blood sugar, and keep the body from storing fat.

3. Drink up
Even if all you did was start drinking more water you would likely lose weight. That’s because the body needs to be fully hydrated in order to maintain a healthy metabolism. Try drinking about 1/2-ounce (15 ml) of water per pound of body weight every day, and see the difference.

4. Eat more
If eating more often in order to lose weight sounds too good to be true, listen up. Your body needs calories in order to burn fat. So, to turn your body into a fat-burning machine, eat small meals throughout the day. Ideally each mini-meal should consist of lean protein, good fats, and complex carbohydrates. For example, 4 ounces (113 grams) of chicken, 1 cup (150 grams) of brown rice, and a green salad.

5. Get pumped
You’ve heard that muscle weighs more than fat, but did you know that muscle burns more calories? That’s right, building lean muscle through weight training causes the body to burn more calories throughout the day. When combined with regular aerobic exercise, weight training can help you lose more weight.

6. Cheat a little
You know what they say about all work and no play—well, that goes for weight loss too. Giving up all the foods you love can backfire and sabotage your efforts. Be sure to allow yourself a day each week when you indulge in conservative amounts of your favorite foods. Remember, a serving should be about the size of an average apple.