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!

Will Stevia be the new Magic Bullet?

While we on the topic of battling sugar, one cannot ignore all the sugar substitutes that are available to make our lives somewhat easier by not being totally sugar deprived.

Then I have this diabetic friend who will eat dessert but offset it by drinking bitter gourd juice.....not sure if that is the right solution!

I have already blogged about sugar vs sweetener but could not ignore this article in the Globe today on Stevia, which seems to be the new fad. Enjoy the read

Zap the Sugar!

There are so many ways to control blood sugar, but did you know that camomile tea not only helps to keep blood sugar stable, but also guards against the damage that high blood sugar can do. We know that very high levels of blood sugar can scour your arteries, weaken junctions and allow nicks between cells that cause inflammation and build up of plaque........often leading to a heart attack, stroke, memory loss, impotence etc. But camomile can change all that.......amazing!

Some other options to control blood sugar:
Broccoli - its rich in a compound called sulforaphane, reputed to cut blood sugar damage to arteries.
Cinnamon - this favorite spice may turn on insulin receptors and help your body use glucose better. Cloves and allspice may also prevent diabetes damage.
Spinach - people who load up on spinach have lower rates of diabetes, possibly because of its magnesium content.

Be SMART

In our quest for losing weight and staying healthy, its important to set a SMART goal and devise strategies for working towards it....... this goal should be realistic and achievable.

SMART goal needs to fit every letter of the acronym:
Specific: Not "lose weight," but "lose a pound a week for the next six weeks."
Measurable: Not just "walk more" but "walk for 30 minutes every day."
Attainable: Losing 20 lbs in one week IS NOT!
Relevant: The results need to be rewarding to you.
Time-based: Not just saying, "I must stop having dessert," or "I must quit smoking," - there has to be a specific day, as in "today."

Now that you have set your goal, figure out how you'll make it happen.......remember its the little steps that will get you there.

Fill Up The Right way!

I went on the weighing scale after a long time and was shocked to see that I had put on four pounds in the past three weeks! Not surprising though, since my eating habits had been somewhat erratic due to business and social commitments. I carry nuts with me because they are a healthy snack but can add on those calories and really should be eaten in moderation.

Drs. Roizen and Oz have a weekly column in the Toronto Star and their advice is lifestyle oriented and simple enough to follow. Here are some of their tips and strategies which I want to share with you.

If we feel the urge to munch, dip a piece of chewy wholegrain bread in the best olive oil that you can find and savor the flavor! Olive oil contains oleic acid, a monounsaturated fat that helps control your appetite. Upon reaching the small intestine, oleic acid triggers the production of oleoylethanolamide (OEA), another fatty substance, that finds its way to nerve endings that tell the brain: "Stop eating! You're full!"

Get a similar effect with these strategies:
•work off your appetite - aerobic exercise may make you less hungry.
•fire up your omelette - adding some red pepper to it could decrease the amount you eat during the day.
•chew gum - good way to control hunger pangs, fewer cravings for sweets and other unhealthy snacks.
•sleep - lack of sleep increases appetite (I learnt this the hard way!). Next time you want to snack, hit the sack instead!

Forget Weekend Binging

For those of you who think it is ok to binge on weekends, think again. Don't you wonder why your pants feel extra tight on Monday morning?

Weekend indulgences can add up to a nine pound gain in a year. People on diet or exercise routines have been found to not only eat more (and wrong) on weekends but also exercise less.

When you relax your routine, its not hard for the pounds to pile up. It takes 3,500 calories to put on a pound, which is a piece of cake (literally) or two.

On the other hand, cutting just 100 calories a day can have you losing close to 10 lbs in a year!

Next time you're meeting friends on the weekend, have a healthy brunch and don't skip the workout. Watch how easily those pants will fit you on Monday

Fit at 50

I blogged about certain fitness tips yesterday. Today I want to expand on it especially maintaining the best diet for an active lifestyle. This especially pertains to some of us as we approach our "golden years."

Below are some tips I picked up from the Globe and Mail, that had a whole section on "Fit at 50."

To get into top physical shape, fuelling your body is as important as training it.

Eating the right foods at the right times can optimize your physical performance and give you a competitive edge.

Though dietary needs vary from sport to sport, one formula holds true: A fitness-friendly diet must contain carbohydrate for fuel, protein to build and repair muscles and fluids to cool the body.

A fit body also relies on meeting daily requirements for vitamins and minerals, some of which change once you hit 50.

Use this nutrition guide to help you stay fit at 50 and beyond.

Fuel with carbohydrate: Carbohydrate-rich foods deliver glucose into your bloodstream for immediate energy; the rest is stored in muscles as glycogen – the primary fuel for all types of exercise. The more glycogen your muscles store, the longer you'll be able to continue training before feeling tired.

Include carbohydrate-rich foods such as whole grain bread, cereal, rice, fruit, legumes and dairy products.

During exercise, consume 30 to 60 grams of carbohydrate per hour to help spare muscle glycogen. Sports drinks, energy bars, bananas and fig bars work well. But remember, the balance must be maintained depending on intensity of exercise.

Increase protein: Protein needs increase with exercise, but not dramatically. Protein is used to repair muscle tissues and support a healthy immune system.

Endurance athletes require roughly 1.2 grams of protein per kilogram of body weight each day, while strength athletes need 1.3 grams per kilogram.

Good sources include lean meat, poultry, fish, egg whites, legumes, tofu, milk and whey protein. But don't overdo it. There's a limit to the rate at which protein can be synthesized into muscle.

Excess protein will either be burned for energy or tucked away as fat.

Fuel and recover: A pre-workout snack, eaten one to two hours before exercise, can help reduce muscle-tissue damage from weight training.

After any workout, eat a combination of protein and carbohydrate within 30 minutes, and again two hours later, to help your muscles recover, grow and re-energize.

Smart choices for pre- and post-workout snacks include yogurt and fruit, an energy bar or a small sandwich with lean protein. If you opt for a protein shake, mix it with a source of carbohydrate such as milk, soy beverage or unsweetened fruit juice.

Drink up: Drinking adequate fluids is essential for top athletic performance. Even slight dehydration can cause early fatigue during exercise. Every day, women should consume nine cups (2.2 litres) and men 13 cups (3 litres) of fluid.

While exercising, drink 125 to 175 millilitres of water every 10 to 15 minutes. Sports drinks are recommended during exercise that lasts longer than one hour to help replace lost fluid and electrolytes. They also deliver glucose to working muscles for energy. After exercise, replenish lost fluids by drinking 500 millilitres of liquid for every pound of body weight lost.

Boost calcium: At 50, daily calcium requirements increase from 1,000 milligrams to 1,500 milligrams. Getting enough calcium – along with a daily 1,000-IU supplement of vitamin D – will help maintain strong bones and prevent stress fractures.

Unless you're drinking five cups of milk a day (1,500 milligrams of calcium), you'll need to rely on supplements to ensure an adequate intake.

Get vitamin B12: Turning 50 also affects your vitamin B12 status. B12 is a nutrient that helps convert protein and carbohydrates into energy that muscles can use. Even a small deficiency can result in reduced performance and recovery.

Studies suggest that up to 30 per cent of people over 50 may not produce enough stomach acid to properly absorb B12 from foods. The daily recommended intake is 2.4 micrograms.

Include iron: Men and women require eight milligrams of iron each day to help maintain high energy and concentration. Good sources of iron include red meat, enriched breakfast cereals, whole grain breads, dried fruit, legumes, tofu and nuts. A daily multivitamin and mineral supplement will also help you meet daily iron needs.

Ten Commandments for Fitness!

I have not updated my blog in over a month because of travel and work load but am hoping to get back into the groove. There have been some good articles I have been reading and wanted to share some of this with you.

So I read these 10 tips for being fit in the National Post...pretty basic and simple to follow:

1. Drink plenty of water: By the time you realize you are dehydrated, its too late. Water is the best - fruit juices contain too much sugar. A glass of coconut water works well so long as you have the real stuff or a good organic brand (ONE - from Brazil) that is not sweetened. It is high in potassium (better than banana which is essentially sugar on a stick!), low in carbs and sugars and naturally replenishes the body's fluids after exercising.

2. Make sure you include dietary fibre in your diet. Fibre has many healthy benefits. It will make you feel full so you will not crave unhealthy foods.

3. When you feel hungry, try eating a few ounces of protein....this helps cravings as well.

4. Add variety to your diet. As I mentioned earlier, its good to trick the body. Fruit smoothies are good and easy to make. For example, use fresh or frozen fruit, protein powder and low fat milk or unsweetened juice. Great for post workout - at that time you can add banana/peanut butter.

5. Decrease sodium consumption (I know in India we tend to add too much salt to our food, but in the western world, its the sodium in canned and processed foods that can be harmful) -it leads to health problems such as hypertension.

6. Incorporate cardio workouts three to four times a week. To burn the most calories in the least amount of time, interval training is the way to go (bouts of vigorous exercise followed by bouts of mild exercise). Its always good to challenge the body.

7. Another way to optimize a workout regime is to include multi-joint exercises, such as squat presses. For general fitness and achieving a lean and toned figure, try full body workouts - you will burn more calories than training one or two body parts.

8. Mix it up. Doing the same exercise everyday is not effective. Try cross training - circuit classes, kickboxing, swimming, dancing and even yoga are good options.

9. Working the core is very important. If you continually think about engaging the core in exercising, your performance will be better. Use of stability ball, bosu or balance board will increase the intensity of the workout.

10. Challenge yourself! We all like to work within our comfort zones but to get optimal results, you will have to push yourself past where you usually stop exerting.