Perfect Summer Dinner

Summer Chicken and Spinach Salad

4 boneless, skinless chicken breast, cut into thin strips
2 Tbsp Olive Oil
2 Tbsp Cornstarch
1 onion, chopped
4 cloves of freshly minced garlic
2 teaspoon fresh ground black pepper
1 pinch salt
3 fresh squeezed limes, just the juice!

4 1/2 cups baby spinach leaves
1 cup sliced carrots
1 package of fresh, small cherry tomatoes
1 green pepper, diced
(use any leftover fresh vegetables in your freezer to amp up the nutrients!)

Feta Cheese to sprinkle on top

In a large Ziploc Bag, allow chicken to marinate a couple of hours with the olive oil, cornstarch, onion, garlic, black pepper, salt, and lime juice. When ready to cook, heat a skillet over medium heat and sauté the chicken with all of the marinade until chicken is cooked all the way through.

Serve over Spinach and fresh vegetables, using the excess marinade from the skillet as the dressing. Sprinkle with Feta cheese, and serve with a whole grain crouton if desired!

Enjoy this easy and light summer-ry salad on a busy night!

Childhood Obesity Ads Now on Clear Channel

Childhood Obesity

Clear channel and the Advertising Council have joined forces. Childhood obesity ads started running on Clear Channel last Wednesday. The campaign promotes healthy lifestyle choices for kids.

There are 5 ads that will be running on the stations and on their streaming websites, 2 of the ads are also in Spanish. The value of the advertising tips the scale at $30 million dollars.

According the the Center for Disease Control childhood obesity has risen by 30% in the last 30 years. The need to raise awareness and give actionable ideas through short ads that will be broadcast over 850 stations seems like another worthwhile approach to the Ad Council.

The ads use humor and catching lines to promote healthy eating and activity. Here is an example, one lists the “hundreds of fun and simple things you and your family can do to live a healthier lifestyle,” including “walk to work, walk the dog, have the dog walk you. Take a hike, take a bike, skate, dance, hop, jump, do the humpty hump. Drop the fat, drop the sugar, drop down and give me ten. Ditch the video games, ditch the remote, dig a ditch. Skip seconds, skip dessert, skip, skip, skip to my lou. Don’t skip breakfast.”

Health professionals and professors differ in their options of the ads. Dr. Marlene Schwartz, deputy director of the Rudd Center for Food Policy and Obesity at Yale University said “almost gives people too many choices. Research has shown that people get overwhelmed when they are given too many options and sometimes choose to not act at all.”

While Geeta Menon, a professor of marketing and dean of the undergraduate college at the Stern School of Business at New York University, said she liked the ads’ suggestion of “tactical things people can do to be healthier. What I like about the approach is they’re not focusing on the overall less tangible goal, which they assume people know. They’re giving people hooks on how to implement it.”

Source: New York Times, Health and Fitness

Age Defining Berries

The beginning of spring makes us think of fresh fruits and vegetables. Succulent strawberries, tart kiwis, crisp lettuce. If you weren’t already excited about all of the freshness coming to your local farmer’s market this recent study posted by Dr. Julian Whitaker will get you pumped.

Berries can stop age-related memory decline, and even help reverse it, a new large-scale study shows just how powerful berries are for protecting the brain—especially as we age.

Researchers analyzed data from the well known Nurses’ Health Study, which included 121,700 women. Starting in 1980, they followed a group of 16,010 of those women ages 70 and older, monitoring their dietary habits every four years and assessing their cognitive function every two years.

What they found is that the women who ate blueberries and strawberries on a regular basis had a 2.5 year slower decline in cognitive function than those whose berry consumption was much lower.

The reason is that berries are nature’s richest sources of proanthocyanidins, powerful phytochemicals that protect against free radicals and oxidative damage. Free-radical damage is one of the predominant theories of aging, and that includes aging of the brain.

So, enjoy all of the delicious berries while they’re at their peak throughout the summer months, or buy them frozen for year-round use. Another option is a concentrated, nutrient-dense berry extract. Remember that convention (non-organic) fruits are covered in a layer of pesticides and do not yield the same nutritionally dense benefits as organic fruits.

Women Show Weight Loss From Omega-3’s

Would you like to reduce your fat by taking fish oil? It comes in a pill and no it doesn’t taste like fish, it’s a small, soft capsule and it has no taste at all. A recent study reveals strong evidence proving that fish oil reduces fat cells. Many of us have been advised to take fish oil by our doctors and here’s a short list of its benefits:

•Promotes good cardiovascular health
•Reduces inflammation and pain
•Protects against stroke and heart attack
•Better brain function and increased intelligence
•Less depression
•Lower incidence in childhood obesity
•Decreased risk in breast cancer

…..and now it has been proven to decrease weight loss – if you weren’t interested before, I bet you are now.

In a recent study one group was given a capsule of fish oil over a two-month period the control group was given a placebo for two months. By the end of the study women taking the fish oil showed as decrease in total fat mass and a decrease in the size of the fat cells.

With diabetes diagnoses near epidemic proportions healthy steps to prevention are necessary. Women like are constantly on the go and need to take proactive steps toward better health. While fish oil is not the miracle pill adding it to your diet is affordable and has many health benefits.

You can fix oily fish such as salmon and tuna for your family or pick up a bottle of fish oil capsules. Take the capsule at least 3 times per week. Enjoy the benefits and remember – you may not physically notice all of the benefits but your body will!

Wine and Sun

The Perfect Evening Just Might Benefit Your Health

Researchers from the University of Barcelona evaluated the effects of moderate wine consumption (red and white). They based the study on 6.8 ounces, two glasses per day, the women were non smokers with the average age of 38. Researchers studied the women for a four-week period.

The data revealed that both red and wine increased HDL cholesterol (‘good’ cholesterol), this suggest that wine produces a cardio-protective effect, states the November issue of American Journal of Clinical Nutrition.

‘Similarly, serum concentration of interleukin-6 and increased sensitivity C-reactive protein (both markers of chronic inflammation), decrease significantly after wine ingestion,’ authors wrote.

A number of studies have shown that there are also protective effects in men, with a slightly greater intake of wine.

In reference to the sun and it’s benefits, the British-American team reported a trial in which levels of inflammation-related molecules were measure against blood levels of Vitamin D, which is made naturally by the skin when exposed to the sun.

‘The purpose of the study was to see if there was a correlation between Vitamin D and indicators of again,’ said co-researcher Jeffrey P. Gardner, professor at Center of Human Development and Aging at the University of Medical and Dentistry of New Jersey.

Researchers measured blood levels of C-reactive protein (inflammation-linked molecules) and the length of a section of DNA called the telomere. Telomeres indicate where a person is in the aging process.

The higher levels of Vitamin-D were associated with longer lengths of telomeres; meaning the women with proper amounts of sunlight appeared 7.6 years younger than they were chronologically.

Proper amounts of sunlight can be obtained by 15 – 20 minutes of sunlight per day. Excessive amounts of wine or sunlight can be harmful. The key is moderation.

Fight off Allergies with Local Honey

Although there have been no peer reviewed studies on how local honey aids in curing allergies there are several reports that have proven to be persuasive.

The theory is that it works like an immunization. Vaccines introduce dummy versions of the germ or virus and trains your body to fight them off so that when the body does come in contact with the germ or virus it already has the antibodies built up.

The idea behind local honey is it contains the pollen spores in your neighborhood flowers, trees and grass. By introducing these pollen spores through ingesting your local honey are giving your body a dose the pollen. Your body beginning to train itself to fight off the pollen sores giving you relief when the pollen season is in full effect.

At Xavier University an informal and unfunded study on allergies and honey conducted by students. Researchers divided participants into three groups: seasonal allergy sufferers, year-round allergy sufferers and non-allergy sufferers. These groups were then divided into three subgroups with some people taking two teaspoons of local honey per day, others taking the same amount of non-local honey each day and the final subgroup not taking honey at all. Xavier students found that after six weeks, allergy sufferers from both categories suffered fewer symptoms and that the group taking local honey reported the most improvement.

The study was never published, but the anecdotal evidence in favor of honey as an allergy reliever continues: Several of the study participants asked if they could keep the remaining honey after the experiment was concluded.

This season anything is worth a try!

Source: Discovery Health

Eating Takes Time

In a world of multi-taskers and high efficiency we have trained ourselves to do everything quickly, including eating. While eating quickly means you can do more with your lunch break or your evening it results in overeating.

Satiety is your triggered that tells you, “I’m full.” It takes 20 minutes for your belly to send that trigger and many of us don’t take that much time to sit down and enjoy a meal.

There are a few things you can do that will help you focus on eating slowly:

1. Have a conversation. This is a perfect time to sit down and talk about your day with your friends and family.

2. Take a sip. Sip on water throughout your meal.

3. Put the utensils down. Sit your fork or spoon down a few times during the meal.

4. Turn on tunes. Rather than vegging out to the t.v. and mindlessly eating. Turn on music instead, it’s less distracting.

Use these tips with your next meal and see if it helps you to slow down and enjoy! The added benefit will show in you waist line.

The Spice that Helps Prevent Cancer – Now Being Used to Repair Stroke Damage!

Scientists have created a new molecule from curcumin, the key chemical component of the spice turmeric. In laboratory experiments, the molecule was shown to affect the mechanisms that protect and regenerate brain cells after a stroke.

The new curcumin compound, called CNB-001, actually repairs stroke damage at the molecular level.

Contrary to the clot-busting drug currently used on stroke victims, the curcumin-hybrid compound, called CNB-001, does not actually dissolve the blood clot. Rather it repairs the damage incurred by the lack of oxygen, at the molecular level, by influencing the mechanism responsible for regeneration of neurons (brain cells).

This offers future stroke victims new hope for greater recovery, as it may reduce lasting damage. The research was presented at the American Heart Association International Stroke Conference in Los Angeles on February 9.
Now, although curcumin itself has been found to have great healing potential, including in the treatment of brain injury, it has drawbacks that makes it unsuitable for emergency treatment of stroke.

The curcumin-derived compound CNB-001, however, does cross the blood brain barrier and “moderates several critical mechanisms involved in neuronal survival,” according to lead researcher Dr. Lapchak, PhD.

What this means is that if you’re having signs of stroke, do not reach for the spice jar or a turmeric supplement. Seek immediate emergency medical attention! Turmeric cannot be used as a make-shift home-remedy for a stroke. I just want to make that perfectly clear.

Farmer’s Market or Super Market?

It’s that time of year again. Farmer’s Markets around planning their trip to your neighborhood. Will you shop with them or continue your trek to the super market? Let’s talk about the differences…

Have you ever tasted a tomato picked from the vine that day? Or tasted a fresh grape? Maybe had a fresh watermelon out of the garden?

If you have, you know the difference between fruit and veggies that travel 20 miles to get to the market or the average 1, 500 miles to get to the super market. You can not even compare the taste. You may not think you like a particular veggie until you try one that is fresh from the garden.
Farmer’s Markets have become more and more popular over the last couple years. They bring a sense of community; it’s a fun event to go the market. They draw musicians, art, local tea and coffee and loads of fresh veggies, fruit, meat and dairy.

Farmer’s Markets aren’t just making improvements at the dinner table. They also bring a boost to the economy. Financially, the farmer’s benefit, the local venue benefits, every local rental company the farmer’s use benefits, and you get to see a community come together.

It’s a win, win situation.

Sadly, many Americans place a high value on cheap food. Don’t get me wrong. The Farmer’s Markets aren’t Saks Fifth Avenue, but overall you may spend 5% more. People may begin to change in their vision of ‘value.’ Americans are sending millions of dollars overseas so that they can pick up their veggies, along with the makeup and prescription at the super market. On the other hand, they could eat food picked from the vine that day and support the local community.

What about the safety factors and the effects of our ‘foot print’?

Many of our veggies and fruits are produced in Mexico and shipped to us. If you travel to Mexico you are warned about the water, if you make the mistake in drinking it, you know the ramifications. What do you think they water the produce with? We are consuming everything they treat their produce with. Is that a smart choice?

In addition, we are polluting the air with the travel of our foods. These are foods we can grow; why not get them from the farmer down the street? If the food is not available, it must be out of season; it would only benefit us to learn about eating foods that are in season.
Ready to make the switch?

Your local Farmer’s Market is right around the corner. They are friendly, proud to talk to you about how the food is grown, what they use and don’t use as far as pesticides and chemicals, you will be happy to get to know your local farmer.

Micro vs. Macro Nutrients

What Are They? Why Are They Important?

Micronutrients are nutrients required by humans in small quantities to orchestrate a whole range of physiological functions from bone growth to brain function.

It is important that we consume these micronutrients because we are unable to produce them. These dietary requirements are trace minerals in amounts generally less than 100 milligrams/day, as opposed to macrominerals which are required in larger quantities.

Microminerals include iron, cobalt, chromium, copper, iodine, manganese, selenium, zinc and molybdenum. Micronutrients also include vitamins, which are organic compounds required as nutrients in tiny amounts by an organism.

What Micronutrients are and Their Role in Your Health

Micronutrients are what are commonly referred to as “vitamins and minerals.” Micronutrients include such minerals as flouride, selenium, sodium, iodine, copper and zinc. They also include vitamins such as vitamin C, A, D, E and K, as well as the B-complex vitamins.

Micronutrients are vital to the proper functioning of all of your body’s systems. Sodium, for instance, is responsible for maintaining the proper fluid balance in your body; it helps fluids pass through cell walls and helps regulate appropriate pH levels in your blood. Here are some of the ways that other micronutrients help maintain your body’s systems:

•Manganese promotes bone formation and energy production, and helps your body metabolize the macronutrients, protein, carbohydrate and fat.

•Magnesium helps your heart maintain its normal rhythm. It helps your body convert glucose (blood sugar) into energy, and it is necessary for the metabolization of the micronutrients calcium and vitamin C.

•Iron helps your body produce red blood cells and lymphocytes.

•Iodine helps your thyroid gland develop and function. It helps your body to metabolize fats, and promotes energy production and growth.

•Chloride helps regulate water and electrolytes within your cells, as well as helping to maintain appropriate cellular pH.

Micronutrient deficiencies in crops

Micronutrient deficiencies are widespread. 50% of world cereal soils are deficient in zinc and 30% of cultivated soils globally are deficient in iron. Steady growth of crop yields during recent decades (in particular through the Green Revolution) compounded the problem by progressively depleting soil micronutrient pools.

In general, farmers only apply micronutrients when crops show deficiency symptoms, while micronutrient deficiencies decrease yields before symptoms appear. Some common farming practices (such as liming acid soils) contribute to widespread occurrence of micronutrient deficiencies in crops by decreasing the availability of the micronutrients present in the soil. Also, extensive use of glyphosate is increasingly suspected to impair micronutrient uptake by crops, especially with regard to manganese, iron and zinc.

Crops grown organically are rotated in different areas of the farm to ensure that the soil is rich in nutrients. Organic crops are free of liming, pesticides and artificial fertilizers. Their crops contain all natural micronutrients necessary to your dietary requirements.

Getting Enough Vitamins and Minerals in Your Diet

Getting enough micronutrients in your diet isn’t hard. Eat a balanced diet including plenty of nuts, whole grains and green leafy vegetables. Eat plenty of colorful fruits and vegetables, like red cherries, purple grapes, yellow bananas and orange carrots. The more organic and colorful your diet, the better.

It’s easy to include more fruits and vegetables in your diet. Eat fruit salads for dessert instead of sweets. Prepare your own homemade soups and salads, and include two or more vegetable side dishes with each meal.

Common Micronutrient Deficiency Disorders

Micronutrient deficiency can lead to some serious health problems. The World Health Organization feels that micronutrient deficiency presents a huge threat to the health of the world’s population. Some common micronutrient deficiencies include iodine deficiency, vitamin A deficiency and iron deficiency.
Iodine deficiency is the world’s foremost cause of brain damage. Iodine deficiency during pregnancy can result in stillbirth, miscarriage and irreversible mental retardation. Fortunately, it’s easily prevented by the use of iodized salt.

Vitamin A deficiency is a leading cause of blindness in children; in pregnant women it can cause night blindness and increases maternal mortality rates.

Iron deficiency is the most common deficiency in the world, and the only one prevalent in developed countries. Over 30% of the world’s population suffers from iron deficiency anemia.


A nutrient is a chemical that an organism needs to live and grow. They are used to build and repair tissues, regulate body processes and are converted to and used as energy. Humans consume and digest the nutrients.

Organic nutrients include carbohydrates, fats, proteins (or their building blocks, amino acids), and vitamins. Inorganic chemical compounds such as dietary minerals, water, and oxygen may also be considered nutrients. A nutrient is said to be “essential” if it must be obtained from an external source, either because the organism cannot synthesize it or produces insufficient quantities.

List of Macronutrients:

Protein: Amino acids
Standard amino acids

Aspartic acid (aspartate)
Glutamic acid (glutamate)
Isoleucine (branched chain amino acid)
Leucine (branched chain amino acid)
Valine (branched chain amino acid)


Saturated fats
Butear assid
Caprioc acid
Caprylic acid
Capric acid
Lauric acid
Myristic acid
Pentadecanoic acid
Palmitic acid
Heptadec acid
Stearic acid
Arachidic acid
Behenate acid
Tetracos acid
Compound acid

Monounsaturated fats
Oleic acid
Erucic acid
Nervonic acid

Polyunsaturated fats
Linoleic acid
Linolenic acid
eicosapentaenoic acid (EPA) – an essential fatty acid
DHA (docosahexaenoic acid) – an essential fatty acid

Essential fatty acids
eicosapentaenoic acid (EPA)
DHA (docosahexaenoic acid)

Other fats
Omega 3 fatty acids
Omega 6 fatty acids
Trans fatty acids



Source: Wikipedia