Fish: Chum or Scum

Tip of the Week #6

We have all heard that fish is one of the healthiest meats you can eat. We have also heard that a lot of them have very high levels of mercury and other toxins. So what is the final verdict? -As long as you are eating the right types of fish, the benefits FAR outweigh the risks! Most fish have the same amount of protein as meat, and offers iron and B12 which help with energy. On top of that a salmon, for example, has ¼ the amount of saturated fat compared ounce for ounce with beef. And how could we talk about fish without mentioning that it’s an excellent source of omega-3 fatty acids! I know you have heard all of the benefits there… Reducing inflammation, better brain functioning, cardiovascular health, and protection from heart attack and stroke, just to name a few! Fish is a healthy way to pile up on protein and avoid unhealthy fats! So substitute fish for meat at least twice a week and you’ll be doing yourself a favor healthwise!

Some fish with the highest conc. of omega-3 include salmon, anchovies, halibut, albacore tuna, mussels and oysters! Fish and mammals to keep off your plate due to sky high mercury include golden bass or tilefish, shark, swordfish, king mackerel and dolphin.

Movie suggestion this week: The Cove

Hello Allergy Season!

Tip of the Week # 5

The trees are blooming, cats are shedding, and the air is blowing this wonderful spring mix right in your direction! Well, before you buy that family-size box of allergy pills, try a few foods first.  So basically when your body goes into attack mode, it is because your immune cells release histamines. The inflammation swells your nasal passages and signals a release of fluids, sneezing, and itchy eyes and throat . The foods that may help you are ones that either reduce the inflammation or calm down your immune response. So what’s on the menu for you allergy sufferers? Salmon: The omega 3 helps minimize inflammation. Garlic: (What can’t garlic do…really?) Some studies have found a connection between some antioxidants and a lower incidence of hay fever. Onions: It contains quercetin, an antioxidant that reduces inflammation and helps to prevent the release of histamine. Well, this sounds like a meal to me!

Things to avoid: Red meat contains a great deal of arachidonic acid which induces inflammation. Red wine is a no-go too. Although it has great benefits, the skin of the grapes contains histamines. Try a white. It goes better with your salmon anyway!

Now go soak up some sun!

California once again!!

So I got an oppertunity to go back to California for a week along with my old and great friend Colby!
We stayed at my mom's amazing new house in Tulare. It is surrounded by orchards of orange trees and vinyards of grapes!
The week consisted of swimming pools, hot tubs, new and old family, new and old friends, a little bit of Bakersfield jazz, some wine tasting in Paso Robles, and some very large trees in some very beautiful mountains.
Here are just a few snapshots from the week!

Who: The Von Brauwns ...Destination: The Beach.

The most beautiful landscape.

Biggest. Trees. EVER

You can't read it, but the reason this was so funny is because that little sign

there, says regrowing zone: do not disturb land ...Oops!

St Patricks day at the Padre in Bakersfield

Cute newly weds!

The brother-in-law. Gotta love him :)

Okay..what you don't see in the picture is one or both of them singing the black/yellow song.

in what is only assumed to be an attempt at the voice of big bird.

SO! That was basically the trip! Although, I wish I had taken pictures of Mom's lovely backyard!

And I am back in Oklahoma to seeeee...

FLOWERS!!!

And a very happy boyfriend!

THE END!

Fighting Fatigue

Tip of the Week #4

Does making it through the day without a nap seem impossible? Do you find yourself worn out doing even the smallest of activities? You may be suffering from fatigue. If it is extreme or chronic you should ask a doctor, but if you don’t think it’s medically related, then you may want to take a closer look at your diet! Three things to check for are protein, iron and magnesium. Proteins are made up of amino acids which are the building blocks for your body. They help increase levels of neurotransmitters which in turn boost your mood and alertness. Try a handful of nuts in the midafternoon!

Iron is an essential component to hemoglobin; the part of the red blood cell that carries oxygen. Iron deficiency is the most common cause of anemia. The lower volume of red blood cells results in fatigue among its other symptoms (brittle nails, weakness, or pale tone). This is more common in premenopausal women. Popeye knew what he was talking about with all of that spinach! Or, try a few raisins along with those nuts!

 Magnesium is a very important player as well. Magnesium is essential for the production of a molecule called ATP; the end product of foods conversion of energy. If you don’t have enough, you will feel tired and weak.

 What foods have what? Good protein sources include fish, lean meat, low fat dairy products and beans. Foods high in iron are red meat, molasses, beans, and leafy green like spinach. And magnesium can be found in high amounts in pumpkin seeds, spinach and there's even some in dark chocolate. Remember, eat a variety of foods and you will get all the nutrients you need throughout the day!

Another piece of good advice is to eat 6 smaller meals throughout the day - to keep that blood sugar at a steady rate, reducing the fatigue associated with hypoglycemia.

Enjoy the energy!

Garlic the Great

Tip of the Week #3

     Garlic is basically an edible antibiotic! Louis Pasteur was the first to realize its antiseptic properties, and his findings were widely used during WWI. Since then, we have found that garlic has antibacterial, antifungal, and antiviral properties! Its ability to fight disease comes from its sulfur containing compounds; the same stuff that’s responsible for giving you garlic breath. Garlic also acts as a blood thinner, reducing the formation of blood clots, and your risk of heart attack and stroke. This wonder herb has great health benefits to offer both men and women of all ages!

     You need to eat about one clove a day to get the herbs full benefits. The more pungent, the more sulfur containing compounds it has. i.e. the better! Add chopped, minced, or crushed garlic to all of your dishes and enjoy eating healthier! ...not to mention its great flavor!

Tip of the Week: #2

The Story on Soy

Soy can come in a variety of forms such as soy beans, tofu, miso, or tempeh; and this little bean can really pack a punch! Volume for volume, soy has more protein and iron than beef and more calcium than milk! In addition, soy contains estrogen-like compounds which are called isoflavones. Once in the body, these phytoestrogens act like a weaker version of estrogen which can help relieve hot flashes and other symptoms associated with menopause. However, only about 30-40% of Americans can convert isoflavones into the activated form.  If you don’t know if your one of them, you can take the surefire route by enjoying fermented soy products like miso and tempeh, which is already converted into the active form your body can use.

You can incorporate soy into YOUR diet by using soy flour when baking (remember to substitute for 1/3 of the flour called for), mixing soy milk with the milk for your cereal, or just snacking on edamame when that two-thirty hunger strikes!

Tip of the Week: #1

The Facts on Fiber

We all know that fiber is good for you. …So, what exactly is fiber good FOR? Well in a nutshell, it can reduce your risk for some diseases, help fix constipation, and it lowers your cholesterol! For starters, fiber comes in two forms; soluble and insoluble. Insoluble fiber is what aids in constipation by helping to push along all of the bulk through your intestines. Soluble fiber forms a gel with the liquid in your stomach. By doing so, it reduces the pace that substance move through your GI tract; so while insoluble fiber helps with constipation, soluble fiber has the opposite effect. It also binds with bile salts, which are released when you start eating. When it binds, the bile salts end up leaving your body with the fiber, instead of being reabsorbed and used again and again. This forces your body to make new bile, and what is needed to make bile you ask? –cholesterol! This is how soluble fiber lowers cholesterol. So next time you dive into that bowl of Cheerios, take a look at the box.  The reason it helps lower your cholesterol is because each serving contains 1 gram of soluble fiber. One apple has about 2-3 grams of soluble fiber, just FYI.

So, how much is enough? Generally 20-40 grams a day. Low to middle range if you’re a woman and middle to higher range if you’re a man.

Have a fiber-licious day!