Peppermint Patty Please

Today is National Peppermint Patty day. This candy is known to be lower in calories than many other popular candy bars. The label event states, “As always, 70% less fat”. One piece contains 140 calories, 2.5 grams of fat, 31 grams of carbohydrates (mostly from sugar of course), and 1 gram of protein.

This treat is easy to make at home too. I’ve mentioned the benefits of dark chocolate so it’s only appropriate that I discuss the benefits of peppermint. Here are some simple recipes I found online for peppermint patties. Maybe this can be a part of your Valentine’s Day treats!

http://savorysweetlife.com/2010/12/peppermint-patties/
http://allrecipes.com/recipe/peppermint-patties/
http://www.joyofbaking.com/candy/PeppermintPatties.html



                                      PEPPERMINT

There are about 20 different mint species and peppermint is a natural cross between water mint and spearmint. Mint has been used for centuries medicinally, as aromatherapy and as a part of the diet. Mint can be enjoyed in beverages such as tea, coffee or even mojitos! I love mint flavored ice cream myself.

 Mint is available throughout the year and is easy to grow. Fresh mint leaves can be stored in the refrigerator loosely wrapped in a damp paper towel and sealed loosely in a plastic bag. This should keep the mint in good condition for about a week.

Peppermint has been known to help with digestion by relieving indigestion, cramping, pain and bloating. Researchers in Italy reported that 75% of their patients in the study who took peppermint oil capsules for four weeks had major reductions in their IBS symptoms compared to 38% of those who took a placebo pill. The menthol in peppermint blocks calcium channels, which helps to relax the smooth muscles of the walls of the intestine.

Peppermint is also thought to slow the growth of certain tumors. Peppermint contains antibacterial properties so it may help to stop bacterial growth in the body as well, including urinary tract infections and athlete’s foot.

Mint may also help with menstrual cramps, acne, stress, anxiety, colds, and pain relief.  It has been used to relieve itchiness, nausea, and can be used topically to relieve tension headaches.

Some also state peppermint contains antioxidant and anti-inflammatory agents that are beneficial in treating asthma and allergies.

Peppermint contains vitamins A and C, manganese, iron, fiber, calcium, folate, vitamin B2, potassium, copper, and magnesium. It is also considered a source of omega-3 fatty acids (Not a significant amount, 2 Tablespoons contains 0.42% daily value).

An APPLE a day

Yes apples contain vitamin C so they can help boost immune health and keep you out of the doctor's office on a regular basis but they are also known to promote heart health.  Numerous studies have shown that eating  apples regularly can reduce LDL "lousy" cholesterol levels.  Particularly, a study from France included thirty middle-aged women and men who were asked to eat two to three apples a day.  By the end of the month, eighty percent of the group showed reduced cholesterol levels, and in half the group the drop was more than ten percent.  Additionally the level of HDL "healthy" cholesterol went up.  Pectin, a soluble fiber found in apples, is believed to play a major role in this. 

There are thousands of varieties of apples and can be eaten raw or cooked.  Apples can be enjoyed as a snack or added to any meal of the day in breakfast dishes, such as apples in oatmeal, main meals, salads, soups and desserts.

I read that most of the insecticides that are used on non-organic apples are stored in the core and seeds so these should be removed before cooking.

Apples cleanse and purify the blood.  They aid in digestion and can remove impurities from the liver.  They are a good source of vitamin C and fiber  - especially if you eat the skin. They are low in calories and are said to benefit those with skin problems and arthritis when eaten regularly.

Even though apples contain sugar and are considered a carbohydrate - for diabetics in particular - the polyphenols can help prevent spikes in blood sugar.  Flavonoids like quercin found in apples can inhibit particular enzymes that break down complex carbs into simple sugars so this means less simple sugars in your blood stream.

Apples are also known to exhibit anti-cancer and anti-asthma benefits. My favorite thing about apples is that they help to control overeating.  They make the perfect snack because they truly are filling and they pair well with a protein such as peanut butter, cheese or nuts.

Get Your Zzzzz's

Oh sleep, how wonderful it is.  Sleep is extremely important for good health and wellness.  This is when our bodies are recharging from a long and busy day.  We absolutely need sleep like we need water and air so try to hit the sac a little earlier tonight (and every night for that matter) and get some zzz’s. 

Studies from University of Chicago and Ohio State University showed that for individuals who were sleep deprived before getting their flu shot, it took three to four weeks for the vaccine to kick in.  Those who don’t get the appropriate amount of rest have a weaker immune system and hinders the vaccine’s effectiveness.

Women in particular experience higher risks of cardiovascular problems and are more susceptible to psychological distress, depression and anger when they don’t get enough rest.

The World Health Organization’s International Agency for Research on Cancer shared a link between those who work night shifts and breast cancer.  Researchers believe it’s because melatonin is suppressed, which is necessary for protection against some cancers.

The Journal of the American Medical Association found a link between lack of sleep and your ability to learn as well as a link with sleep-disordered breathing (sleep apnea) and dementia in women.  The brain gets less oxygen due to breathing disruptions which obviously can cause problems throughout life.

Did you know auto accidents increase by 17% on the Monday after daylight savings time and heart attacks increase by approximately 5%? This is when people “lose” and hour of sleep. Interesting??

The National Sleep Foundation shared the statistic that for couples who sleep together, one partner typically loses about 49 minutes of sleep every night from disruptions such as tossing, television,lights or room temperature.

The amount of sleep recommended depends on your age group. Infants require the most 14 to 15 hours; toddlers need 12 to 14 hours, school-aged children should be getting 10 to 11 hours and adults need 7 to 9 hours.

Sleep affects your performance, mood, and health.  Here are some ways to help ensure you are getting enough sleep:

·         Stick to a sleep schedule

·         Exercise! But not too late in the day (no later than 2-3 hours before bedtime)

·         Avoid caffeine and nicotine

·         Avoid the “nightcap” because it keeps you in lighter stages of sleep so you may get to bed fast but will tend to wake up in the middle of the night.

·         Avoid large meals and beverages late night

·         Avoid medicines that delay or disrupt sleep

·         Don’t take naps after 3 pm.

·         Relax before bed

·         Take a hot bath before bed

·         Have a good sleeping environment and get rid of distractions

·         Have the right sunlight exposure

·         Don’t lie in bed awake too long. This could cause anxiety. Instead get up and do a relaxing activity such as reading, listening to soft music or light stretching and breathing exercises. 

·         See a doctor if you continue to have trouble sleeping.

So hopefully you will try to fit in an extra hour of sleep in each night to reap the benefits it has to offer.

Grapefruits

February is National Grapefruit month

Grapefruits are a great addition to any diet.  Just be sure to check your medications because some interact with grapefruits and can make the medications more potent and can cause harm to the body.  Be sure to check with your doctor or pharmacist to make sure it is safe to enjoy grapefruits with your medications.  Here are a few that may interact: buspirone, amidarone, Zoloft, allegra, invirase, crixivan, carbatrol, tegretol, Procardia, nimotop, sular, neural, sandimmune, prograf, rapamune, Zocor, mevacor, and Lipitor.

Now for those of you who can safely consume grapefruits, how about the benefits…

1.)    Vitamin C rich – protects against free radicals, fights off common colds; also contain vitamin A!

2.)    Prevent Kidney Stones – increases urinary pH value to lower risk of calcium oxalate stones from forming

3.)    Weight loss – low in sodium and high in fat burning enzymes; helps flush out excess water; also contains fiber and is low in calories

4.)    Super charges metabolism – high water content + enzymes + acids = hard working internal organs; eat a grapefruit within two hours of waking up to kick your digestive system into high gear to stop your body from going into starvation mode

5.)    Detoxifies liver- increases production of liver enzymes to help eliminates toxic compounds from your body

6.)    Fight Prostate Cancer – flavonoid naringenin repairs injured DNA in prostate cancer cells; lycopene has anti-tumor activity by fighting oxygen free radicals

7.)    Protect against lung cancer – limonoid (phytonutrient) inhibits tumor formation; reduce activity of enzymes that activate cancer-triggering chemicals

8.)    Lowers cholesterol – free radicals oxidize cholesterol and soluble fiber pectin slows progression of atherosclerosis; studies show that people who ate a red grapefruit daily lowered their total cholesterol by 15%, LDL cholesterol by 20% and triglycerides by 17%.

9.)    Fever reducer – reduces burning sensation with high temps

10.) Indigestion – is digested quickly and easily to reduce heat and irritation in the stomach

Enjoy a grapefruit by adding sections to a bowl of salad greens, enjoy a glass of fresh juice or squeeze some juice into seltzer water, mix with cilantro and chili peppers to make a tangy salsa or add grapefruit sections, cooked shrimp and avocados on top of a fresh salad.

Would you like lemon with your water?

Borrowed from Pinterest to share…

I love lemon water. Make a pitcher in the morning and enjoy  cold refreshing lemon water all day long.

5 Reasons to Drink Lemon Water in the morning - or anytime really...

1.)    Balances pH – lemon is acidic but when it metabolizes in our body, it becomes alkaline which can help keep the oxygen in our blood at a safe pH level so our body can heal itself, assimilate nutrients and fight off sickness.

2.)    Keeps skin clear and glowing – hydration is one of the best things you can do for your skin because you are moisturizing your skin from the inside out. Plus lemons contain vitamin C, which helps with wrinkles and blemishes.

3.)    Kick starts the digestive system by stimulating the liver to produce bile to aid in digestion.  It also increases urination and helps with heartburn and constipation.

4.)    Helps with weight loss, from the alkalinity and from the fiber pectin which can help keep you fuller longer.  Lemons are also said to have a diuretic effect which helps with water weight gain.

5.)    Kicks the coffee habit and soda habit, not much more to say here.  Soda is not good for the body and coffee is okay in moderation but lemon water is far superior in my book.  I am going to try and start drinking lemon water when I wake up on a regular basis instead of coffee.  Then save coffee for a special treat.  What about you?

Try lemon water hot.  I read it can help with toothache, promotes gum health and reduces bad breath.  Warm lemon water can also soothe a sore throat.

Love me some LEGUMES

Do you know what a legume is?  I honestly didn’t know what they were until I moved to California.  I guess I never really heard that word before or at least not as often as I do now.   Since learning about nutrition, I read about legumes all of the time.  Mostly because legumes are super nutritious and I’ve learned they are also very delicious, since I don’t eat meat, I eat them quite often. 

Legumes consist of lentils, peas and pulses.  They are low in fat and high in complex carbohydrates, fiber, vitamins and minerals.  Legumes are an important source of protein for vegetarians.  Pulses are the edible seeds from plants belonging to the legume family which include black-eyed peas and a vast range of beans.  Most pulses require soaking overnight in cold water before use when using the dry variety.  Lentils are one of the oldest foods, originating in Asia and North Africa.  They do not require soaking and are hard even when fresh so they are always sold dried.  Lentils and peas also provide us with iron, selenium, folate, manganese, zinc, phosphorus, and some B vitamins.  Their high fiber content helps to reduce LDL cholesterol, promote GI health and function, and control blood sugars.

Lentils

Red Lentils may also be known as Egyptian lentils.  They cook in 20 minutes, eventually molding into a thick puree. They are perfect for thickening soups and casseroles.   Yellow lentils are very similar to red lentils.

Green and Brown lentils are sometimes referred to as continental lentils and they retain their shape when cooked.  They take 40-45 minutes to cook and make great additions to warm salads, casseroles and stuffings. 

Puy Lentils are tiny, dark, blue-green marbled lentils grown in France and are considered to be far superior in taste and texture to other varieties.  They also retain their shape when cooked for about 25-30 minutes.

Dried peas come from field peas not garden peas so they can’t be eaten fresh.  They are soft when young but require drying.  They are available whole or split.  Split peas have a sweeter flavor, cook more quickly and do not hold their shape when cooked.

Beans

There are many varieties of beans such as adzuki beans, black beans, black-eyed peas, borlotti beans, fava beans, lima and butter beans, cannellini beans, garbanzo beans, flageolet beans, navy beans, pinto beans, red kidney beans, ful medames, soybeans, and mung beans.  For sake of time and the fact that I could describe these beans in a number of blog posts, today I will just focus on the health benefits of these beans.  Also I found a brownie recipe that uses black beans that I wanted to share and can’t wait to try.  Black beans are my favorite beans too!  

I mentioned some nutrients in legumes above but beans also provide us with iron, potassium, phosphorus, manganese, magnesium, folate, and most B vitamins.  Soybeans are thought to be the most nutritious of all beans because they are rich in high-quality protein containing eight essential amino acids meaning they can’t be made in the body and are vital for renewal of cells and tissues.  Fiber is another benefit of eating beans.  Studies show that eating beans on a regular basis can lower cholesterol levels by 20%!  Beans also contain lignins (phytoestrogen) which protect against breast cancer, prostate and colon cancer and lignins also may help to balance hormone levels in the body.   

I know some people may not eat beans on a regular basis because of the unfortunate side effects.  It is true that beans produce gas in the gut.  Some things you can do to avoid major side effects are never cook pulses in their soaking water because it will contain indigestible sugars which will cause major stomach upset, skim off any scum that forms on the surface of the cooking water and add digestive spices such as dill, asafetida, ginger and caraway to the cooking water.  NASA is involved in research into flatulence-free foods.  The Manteca bean discovered in Chile is flatulent free and easy to digest.  It is now being grown in England and is supposed to become more readily available and may also be called Jersey yellow beans.  So keep a lookout!!

Check out the Recipe Tab for a Brownie recipe that uses pureed black beans.

Super Bowl Sunday

I'm sure you know what I'm going to stay.  Try not to go crazy on the snacks and alcohol today.  Yes I want to say that but I also think it's a great day to have fun and enjoy time with friends and family.  So enjoy yourself but try to stear clear of the fatty foods or at least take smaller serving sizes and if you see a veggie tray, try it out.  I promise it won't hurt.  Also if you are hosting the football party you can easily modify your favorite recipes to make them a little more heart healthy.  But if managing your intake may be a challenge today why not try to do a ten minute workout before the party begins.  See some ideas below and get moving.

Option 1:

50 abdominal crunches

25 leg lifts

50 bicycles

25 squats

15 sumo squats

500 calve raises

100 arm circles

15 push-ups

50 juming jacks

1 minute plank

Option 2:

30 jumping jacks

5 push-ups

25 high knees

7 burpees

10 crunches

7 squats

Repeat above

1 minute wall sit

1 minute plank

Option 3:

50 jumping jacks

5 push-ups

20 sit-ups

20 mountain climbers

30 second plank

7 burpees

Repeat