Monday, February 25, 2013

Tips to cut back on sodium

How to cut back on sodium in your diet:

Studies have shown that cutting back your sodium intake can lower your blood pressure and increase your hearts health. 
  • Using sodium-free spices or flavorings with your food instead of salt (MRS. DASH)
  • Not adding salt when cooking rice, pasta or hot cereal
  • Rinsing canned foods to remove some of the sodium
  • Buying foods labeled "no salt added," "sodium-free," "low sodium" or "very low sodium"
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Sunday, February 24, 2013

Brain Healthy Spices


Go Heavy on the SPICES

  • Saffron:  Improves Memory & Mood-  studies have shown that saffron extract to be as effective as antidepressant medication in treating people with major depression.
  •  Sage: Memory Booster 
  • Cinnamon:  Improves Memory and ability to pay attention; aids in  regulating blood sugar. Shown to be a natural "aphrodisiac for men".
  • Basil:  potent antioxidant; improves blood flow to the  brain and has anti-inflammatory properties that offer protection from Alzheimer’s disease.
  • Turmeric: anti-inflammatory  
  • Thyme:  Increases  DHA  (an essential fatty acid)in the brain.
  • Oregano: Potent  brain antioxidant, may help with insomnia and PMS
  • Garlic: Improves blood flow to the brain and increases immunity.
  • Ginger: potent anti-aging and anti-inflammatory agent 
  • Rosemary:  Antioxidant & has anti-inflammatory properties. A 2006 study reported that rosemary diminishes cognitive decline in people with dementia.
  • Curry: Potent antioxidant & has anti-inflammatory properties

Benefits of Turmeric on the Brain and Alzheimer's

Cookbook: 

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Wednesday, February 20, 2013

Dietary Approaches to Stop Hypertension (DASH)

DASH to  lower your Blood Pressure!



DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.

Goal of DASH Diet: 

    • Keep sodium low to moderate (2400-3000mg/day)  
    • Increase intake of calcium, magnesium, potassium and fiber ( beans and nuts are a great source of magnesium) 
    • Keep fat, especially saturated fat, low (7-8% of total calorie intake
Diet Plan: (2,000-calorie-a-day DASH diet)
  • Grains (6 to 8 servings a day)
Grains include bread, cereal, rice and pasta. Examples of one serving of grains include 1 slice whole-wheat bread, 1 ounce (oz.) dry cereal, or 1/2 cup cooked cereal, rice or pasta.

  • Vegetables (4 to 5 servings a day)
Tomatoes, carrots, broccoli, sweet potatoes, greens and other vegetables are full of fiber, vitamins, and such minerals as potassium and magnesium. Examples of one serving include 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables. 

  • Fruits (4 to 5 servings a day)
Many fruits need little preparation to become a healthy part of a meal or snack. Like vegetables, they're packed with fiber, potassium and magnesium and are typically low in fat — exceptions include avocados and coconuts. Examples of one serving include 1 medium fruit or 1/2 cup fresh, frozen or canned fruit.

  • Dairy (2 to 3 servings a day)
Milk, yogurt, cheese and other dairy products are major sources of calcium, vitamin D and protein. But the key is to make sure that you choose dairy products that are low-fat or fat-free because otherwise they can be a major source of fat. Examples of one serving include 1 cup skim or 1% milk, 1 cup yogurt or 1 1/2 oz. cheese. 

  •  Lean meat, poultry and fish (6 or fewer servings a day)
Meat can be a rich source of protein, B vitamins, iron and zinc. But because even lean varieties contain fat and cholesterol, don't make them a mainstay of your diet — cut back typical meat portions by one-third or one-half and pile on the vegetables instead. Examples of one serving include 1 oz. cooked skinless poultry, seafood or lean meat, 1 egg, or 1 oz. water-packed, no-salt-added canned tuna.

  • Nuts, seeds and legumes (4 to 5 servings a week)
Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein. They're also full of fiber and phytochemicals, which are plant compounds that may protect against some cancers and cardiovascular disease. Serving sizes are small and are intended to be consumed weekly because these foods are high in calories. Examples of one serving include 1/3 cup (1 1/2 oz.) nuts, 2 tablespoons seeds or 1/2 cup cooked beans or peas. 

  • Fats and oils (2 to 3 servings a day)
Fat helps your body absorb essential vitamins and helps your body's immune system. But too much fat increases your risk of heart disease, diabetes and obesity. The DASH diet strives for a healthy balance by providing 30 percent or less of daily calories from fat, with a focus on the healthier unsaturated fats. Examples of one serving include 1 teaspoon soft margarine, 1 tablespoon low-fat mayonnaise or 2 tablespoons light salad dressing.

  • Sweets (5 or fewer a week)
You don't have to banish sweets entirely while following the DASH diet — just go easy on them. Examples of one serving include 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet or 1 cup (8 oz.) lemonade.

Drinking too much alcohol can increase blood pressure. The DASH diet recommends that men limit alcohol to two or fewer drinks a day and women one or less.

For more info visit: http://www.mayoclinic.com/health/dash-diet/HI00047/NSECTIONGROUP=2: 
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Saturday, February 16, 2013

Monosodium glutamate (MSG)

What is  Monosodium glutamate (MSG) and is it harmful for your health? 

MSG has been used as a food additive for decades especially in Chinese dishes, however in the last decade has made its way into anything from chips to hotdogs.  Over the years, the FDA has received many anecdotal reports of adverse reactions to foods containing MSG. Some studies have shown that MSG triples the amount of insulin the pancreas creates, thus cause you to gain weight, however this is somewhat controversial. 

 Since the 1970s, MSG has sidled back onto American supermarket shelves, under assumed names: hydrolyzed proteins, yeast extracts, protein concentrates and other additives that are not labeled as MSG but, according to nutritionists and the United States Department of Agriculture, are essentially the same thing: synthetically produced glutamates.

According to the Food and Drug Administration, the World Health Organization, and the Food and Agriculture Organization of the United Nations, MSG is generally safe food ingredient, however this has not been scientifically proven. The controversy about MSG, however, arises from a number of anecdotal complaints since the 1960s about adverse reactions when consuming foods with MSG. The “MSG Symptom Complex” or the “Chinese Restaurant Syndrome” Many consumers have reported the below syptoms after consuming MSG:

MSG symptom complex reactions:
  • Headache
  • Flushing
  • Sweating
  • Facial pressure or tightness
  • Numbness, tingling or burning in the face, neck and other areas
  • Rapid, fluttering heartbeats (heart palpitations)
  • Chest pain
  • Nausea
  • Weakness
  • http://www.mayoclinic.com/health/monosodium-glutamate/AN01251
  •  

  • It is very important to always read label and see if MSG is present 

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Wednesday, February 13, 2013

Local Crop Sharing Option

Crop Sharing is a great way to get local organic grown fresh fruits and veggies.

Spiral Path Farm is a certified organic farm located in Perry County.; which provieds local service to centeral, pa


Spiral Path Farm Website:

http://www.spiralpathfarm.com/index.php?pID=17

Tuesday Pick-Up Sites:
Boiling Springs- Lerew Road
Carlisle # 1 - North Hanover Street
Carlisle # 2 - Walnut Street
Dillsburg - Cumberland Valley Church @ RT 74
Grantham - RT 15 & Lisburn Road
Highland Gardens-@ Highland Gardens
Mechanicsburg # 1- The Rosemary House, South Market
Shiremanstown-West Main Street

Wednesday Pick-Up Sites:
Colonial Park-Skocik Chiropractic - Jonestown Road
Duncannon- Duncannon Church of God - 2 Muhlenberg Street
Enola-Cupboard Maker Books@ 11&15
Harrisburg # 1 - North 2nd Street - The Movement Center
Hershey # 1 - Hill Church Road - St. Paul's Lutheran Church
Hershey # 2 - West Areba Avenue
Hershey # 3 - East Derry Road
Hummelstown -Orchard Road -Off Rt.39
Linglestown # 1 - Linglestown Life United Methodist Church
Linglestown # 2 - St. Andrews in the Valley Episcopal Church
Lower Swatara - off Spring Garden Drive
Newport - 4th St. @ Landis House - Perry County Council of the Arts
Palmyra - W. Main Street - The Cinderella Shoppe
Progress # 1 - Schoolhouse Lane & Rustic
Progress # 2 - Schoolhouse Lane West of Progress
Spiral Path Farm - Loysville
Union Deposit - Briarsdale & Union Deposit -The Family Wellness Center

Thursday Pick-Up Sites:
Camp Hill @Holy Spirit
Camp Hill Boro # 1 - 1908 High Street
Camp Hill Boro #2 - Logan Street
Momentum Fitness-Carlisle Pike and Rt. 581
Chambersburg @ Gold's Gym on West Catherine Street
Highmark Blue Shield --Camp Hill Cafeteria (Highmark employees ONLY)
Lemoyne - State Street
Mechanicsburg # 2-Capital Area Christian Church-Lambs Gap Road
New Cumberland-3rd Street
Orrs Bridge Road # 1 - Candle Light Drive
Orrs Bridge Road # 2 - Franklin Avenue
Shermans Dale- RT 34 - Kruba Chiropractic
Shippensburg - W. King Street

Saturday Pick-Up Sites:
Silver Spring MD Farmers Market
Hanover/New Oxford- Cottage Dr.
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Sunday, February 10, 2013

Coffee Brewing Technique & Cholesterol


French Press vs Drip or Pour-Over  Brewing Method


 

Studies show that when the french press method is used to brew coffee; the  natural  oil compound
cafestol and kahweol is not filtered out of the coffee.   Brewing releases oil droplets containing cafestol and kahweol from the ground coffee beans. Boiled coffee, such as Scandinavian-style and Turkish-style, contains the highest concentrations, while instant, drip-filtered, and percolated coffee brews contain negligible amounts.    


Studies have shown that an intake of cafestol and kahweol causes an increase in total cholesterol as well as low density lipoprotein (LDL) cholesterol, triglycerides, and alanine aminotransferase (ALT) activity.

The content  of cafestol and kahweol in a coffee drink  has been shown to be  influenced by the brew method.

Chemex drip-filtered coffee maker brings the simplicity of the press to drip coffee, but still filters out the  cafestol and kahweol from the ground coffee beans.


  

http://ntp.niehs.nih.gov/ntp/htdocs/chem_background/exsumpdf/cafestol.pdf
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Saturday, February 9, 2013

Matcha Green Tea



The Buzz about Matcha Green Tea

 It  is being called  by some to be the ultimate  Super Food, due to its high level of antioxidants. This is due to it's claims to  decrease the risk of cancer, improving brain function, control blood sugar, help balance cholesterol  by raising HDL "good" cholesterol and reducing LDL "bad" cholesterol,

Primarily Studies have shown a link between consuming Matcha Green Tea can:
  • control high blood pressure
  • control cholesterol
  • be used as a natural diuretic
  • reduce the risk of diabetes
  • reduce physical and psychological stress
  • improve mood and alertness
  • boost the immune system
  • reduce bad breath
  • prevent tumor growth
  • reduce strokes by 21%
  • promotes the oxidation of fats
  • improves metabolism
  • stabilizes insulin
  • prevent influenza
  • prevent cataracts
  • prevent glaucoma
Let me know your thoughts and if you have or will  try  Matcha Green Tea!
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Friday, February 8, 2013

Local Group Fitness Class

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Thursday, February 7, 2013

7 Quick Tips for Preventing Salmonella




1) Cook poultry, ground beef, and eggs thoroughly. Do not eat or drink foods containing raw eggs, or raw (unpasteurized) milk.

2) If you are served undercooked meat, poultry or eggs in a restaurant, don't hesitate to send it back to the kitchen for further cooking.

3) Wash hands, kitchen work surfaces, and utensils with soap and water immediately after they have been in contact with raw meat or poultry.

4) Be particularly careful with foods prepared for infants, the elderly, and the immunocompromised.
Wash hands with soap after handling reptiles, birds, or baby chicks, and after contact with pet feces.

5) Avoid direct or even indirect contact between reptiles (turtles, iguanas, other lizards, snakes) and infants or immunocompromised persons.

6) Don't work with raw poultry or meat, and an infant (e.g., feed, change diaper) at the same time.

7) Mother's milk is the safest food for young infants. Breastfeeding prevents salmonellosis and many other health problems

(Centers for Disease Control and Prevention, 2010). 

 For more information on preventing Salmonella please view: 

http://www.cdc.gov/salmonella/general/prevention.html
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Wednesday, February 6, 2013

How to beat a cold


1) Zinc cough drops

 2) Mucinex dm- proven  www.mucinex.com/professional/mucinex-products/mucinex-dm.php

 3) Saline nasal spray or neti pot

4) Ensure good hand washing

 5) Drink plenty of  fluids ( 8+ glass of water a day)

6) Chicken soup  and or gargle with salt water

7) Rest

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Welcome

Hello Etters, PA, 

The purpose of this blog is to educate and provide the local community  with free information on simple healthy living choices that can promote full body health. 


Discussions will include  diet, exercise and medical advise that can lower cholesterol, preserve heart function and make you feel good. 

Please follow and comment as we teach and implement healthy choices that can get Etters healthier in 2013!

Thanks!


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