http://www.calgaryherald.com/health/superfoods+weight+loss/3845424/story.html

Vitamins 101

This is a continuation from yesterday's blog on the Value of Vitamins.

A good multivitamin should meet the recommended daily intake for most nutrients......may be a good idea to check the label to ensure the multi has close to 100 percent of the daily value for everything.

Some considerations:
Iron: For premenopausal women, it should have 18 mg of iron to replace the loss of blood. Post menopausal women and most men, however may not need the additional iron.

Vitamin D-3: Most people need at least 1000 IU of D-3 daily. If your multi has less, make up the difference with a D-3 supplement. With our long Canadian winters, when we tend to hibernate, this is particularly necessary.

Calcium: Women need 1,000 to 1,200 mg per day but should get half of that from food (low fat dairy, salmon, spinach). Men may want to restrict calcium intake to 500 mg per day due to some links to prostate cancer. An ideal choice for women would be 600 mg of calcium supplement that includes 600 IU of D-3 and 200 mg of magnesium.......good for the bones.

Splitting the dose of multivitamins and taking it with food maximizes absorption and is also easier on the stomach. Including a daily regimen of vitamins to healthy eating and exercising would be the perfect new year's resolution.

Vitamin Value

As I celebrated my birthday I realized that no matter how healthy our lifestyle, we really do need some aid or boost to keep that machine humming. New research shows that multivitamins are not just supplements for vital nutrients like vitamin D-3 that are tough to get from food alone, but they could actually help our heart, as well as, our waistline (and prevent it from becoming a wasteline).

Too good to be true? I was reading a column by Dr. Roizen and Dr. Oz where they used statistics from a recent study of overweight women. Those who took a standard multivitamin for six months lost an average of eight pounds. Those who took fake pills lost no weight. That is because multivitamins help the body to slim down by filling tiny nutritional gaps that slow the metabolism. The metabolism of the women taking vitamins increased by six per cent, so their bodies burned more calories.

The nutrient boost may also help the body respond better to insulin and leptin, hormones that affect appetite and weight. In another study it showed that dieters who took a multivitamin felt fuller between meals and had 60 percent fewer hunger pangs.

Multivitamins may protect the heart as well. Research shows that taking a multivitamin daily for at least five years makes you 41 percent less likely to have a heart attack (unless you already have a heart condition). Vitamin C, niacin and pantothenic acid (vitamins B-2 and B-5) prevent the formation of plaque, and some minerals like magnesium keep arteries flexible and fight inflammation.

More on choice of multivitamins in my next blog. I am hoping to get back into blog mode during the holidays and plan to keep it ongoing. Would love to get your feedback.

Vitamin Value

As I celebrated my birthday I realized that no matter how healthy our lifestyle, we really do need some aid or boost to keep that machine humming. New research shows that multivitamins are not just supplements for vital nutrients like vitamin D-3 that are tough to get from food alone, but they could actually help our heart, as well as, our waistline (and prevent it from becoming a wasteline).

Too good to be true? I was reading a column by Dr. Roizen and Dr. Oz where they used statistics from a recent study of overweight women. Those who took a standard multivitamin for six months lost an average of eight pounds. Those who took fake pills lost no weight. That is because multivitamins help the body to slim down by filling tiny nutritional gaps that slow the metabolism. The metabolism of the women taking vitamins increased by six per cent, so their bodies burned more calories.

The nutrient boost may also help the body respond better to insulin and leptin, hormones that affect appetite and weight. In another study it showed that dieters who took a multivitamin felt fuller between meals and had 60 percent fewer hunger pangs.

Multivitamins may protect the heart as well. Research shows that taking a multivitamin daily for at least five years makes you 41 percent less likely to have a heart attack (unless you already have a heart condition). Vitamin C, niacin and pantothenic acid (vitamins B-2 and B-5) prevent the formation of plaque, and some minerals like magnesium keep arteries flexible and fight inflammation.

More on choice of multivitamins in my next blog. I am hoping to get back into blog mode during the holidays and plan to keep it ongoing. Would love to get your feedback.

The Magic of "Q"

We try to eat a healthy diet because we know how essential it is to our well being. We are aware that good eating habits mean moderation, balance and variety. In the summer (in Canada), it is easier to eat well since we have access to locally grown fresh produce (we actually get enough produce even in the winter....maybe not local but Canada is a melting pot!).

However once it gets colder, we switch more to comfort foods - chili, stews........and quinoa!!! Even a salad is more wholesome if you add quinoa.

Quinoa is not a true grain, but the seed of a leafy plant. More herb than grain, it is technically a pseudocereal that originates from South America. Nearly 5000 years ago, the Incas began cultivating Quinoa and referred to it as the "mother of grains."

What makes Quinoa so special is that it contains more proteins than any other grain. It is also a protein of a high quality - it is a complete protein, which means it contains a fully balanced set of amino acids. Quinoa is also a source of calcium, magnesium, zinc and vitamin B. It is loaded with dietary fibre and iron. It is high in fat but low in sodium. More importantly, it is gluten-free, which makes it easier to digest and safe on the stomach for those with gluten intolerance. Quinoa has a distinct, delicious, nutty flavor. It tastes good on its own or can be used with stews, curries, salads etc. It can be substituted for almost any grain in any recipe.

Below is a recipe for Quinoa salad - basic but oh! so delicious.
Ingredients:
• 1 cup quinoa
• 1 cup chicken or vegetable stock
• 1 cup water
• 1 sweet red pepper diced
• 1 green pepper diced
• 2 green onions sliced
• 1 cup cooked green beans sliced or green peas
• 1/2 cup chopped fresh coriander
• 1 tbsp. chopped fresh mint

Dressing:
• 4 tbsp lemon juice
• 4 tbsp olive oil
• 2 cloves garlic
• 1/2 tsp cayenne pepper or 2 chopped green chilis
• 1 tsp. roasted ground cumin

In a small bowl, whisk together lemon juice, oil, garlic, chilis, cumin and pinch of salt.

Directions:
Place quinoa in fine mesh sieve, rinse and drain well. Place quinoa in a skillet over medium heat. Roast stirring frequently until fragrant and beginning to pop/snap. Remove from heat. In a saucepan, bring stock and water to boil and add quinoa. Stir and return to boil. Cover, reduce heat to low and simmer for about 20 minutes or until liquid is absorbed. Remove from heat and let it stand 5 minutes. Fluff quinoa with fork, place in large bowl and allow to cool. Add the vegetables, coriander, mint and dressing. Mix well. Garnish with coriander, mint and cranberries (optional).

Short Bursts Count

Since diet and exercise are both crucial to a healthy lifestyle, I alike to alternate between the two topics in my blog.

Many of us find it a challenge to exercise on a regular basis and some find it somewhat daunting. But remember, you can change lifestyle, one active moment at a time.

Thirty minutes is really not that much time, especially when most people think nothing of watching a half hour TV show or news. But if you were to spend just those 30 minutes doing even moderate exercise, it would make such a difference to your health and well being. Even less than 30 minutes is better than no exercise.

In fact there are hundreds of little opportunities to challenge yourself in the course of a day.....and they add up! For example, try walking short distances instead of driving (weather permitting of course), taking the stairs instead of the elevator, or hopping on a stationary bike or treadmill while watching TV. How about mini squats while brushing your teeth (is that pushing it?) - hey, your quads, gluteus and even your core (abdominal) muscles will get a great workout and improve your balance!

What I am essentially trying to say is, to chip away at your sedentary lifestyle with baby steps. Joining a friend who routinely exercises is a great way to rekindle a healthy active habit. Fitness should essentially include components of endurance, flexibility and strength. I personally like to exercise in the mornings......it gives me that adrenalin rush that keeps me alert and energetic during the day and also does not interfere with evening activities.

Honestly, once you get into a regime and you see the results, you'll start looking for new fitness challenges and you may just work up to that golden half hour without even knowing it!

Go Green!

So let's get away from sugar and focus on other good stuff.

Green feels good and your knees feel great when you go green - filling your meals with greens can take you a long way to prevent arthritis.

Leafy greens: A flavor filled salad or side dish could mean one less knee replacement in the world. The vitamin K in leafy greens - cabbage, spinach, asparagus and broccoli reduces your risk of joint damage. People who have the highest levels of K are less likely to develop bone spurs and cartilage damage common in osteoarthritis. However, if you are on a blood thinner, check with your doctor about whether K is safe for you.

Green Tea: Potent compounds in green tea - EGCG and ECG - may help battle cartilage and collagen destruction in arthritic joints. They are also powerful flavonoids, known as catechins, that fight inflammation and some of the underlying mechanisms that mess with knees in OA (osteoarthritis) and RA (rheumatoid arthritis).

Bonus: Sipping it before you do that knee-preserving workout may help you burn fat faster!