Cooking Shows

Lemons for Health and Wellness

Hello and welcome to today’s installment of Cooking with Fey! On this lovely Friday we are going to continue exploring iconic summer foods and dive into the nutrition and importance of an underutilized item in the kitchen- lemons.

Why lemons, you say? Because lemons boost your immune system, reduce free radicals in the body, ward off some cancers and heart disease and keep our skin looking youthful. That’s a lot of benefit from one little, sour fruit!

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So with all that in mind, let’s break down how lemons are able to make such wonderful boasts about helping us live a healthy lifestyle.

As you may know, lemons are a fantastic source of Vitamin C, which is an important nutrient linked to immune system health. Having a strong immune system helps the body ward off illness or recover faster from sickness. Lemons have such a high Vitamin C content that when comparing lemons to oranges the two fruits have almost equal amounts of Vitamin C, when measured gram for gram.

Vitamin C is also great for the heart. In a research study published by the Harvard School of Public Health, the diets of 126,399 adults were examined over the course of many years to reveal that for every serving of fruits and vegetables a person consumed, there was a 4% reduction in their risk of developing coronary heart disease. The study also pointed out that leafy green vegetables and foods high in Vitamin C, like lemons, had the largest positive impact.

Other studies have found that activities such as daily walking, combined with lemon intake, can reduce blood pressure. So if you are concerned about your heart health talk to your doctor about adding lemons to your diet.

Vitamin C also increases iron absorption in the body, so if you suffer from an iron deficiency or anemia, then lemons might be the answer you’ve been looking for.

Lemons also contain antioxidants that fight off free radicals in the body. As you may remember from last week’s blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight cancer and decrease your chances of developing heart disease or diabetes.

These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin.

If you suffer from frequent kidney stones, then try reaching for lemons to help minimize the chances of getting these uncomfortable stones in the future. The citric acid found in lemons can increase urine volume and decrease calcium levels in urine- which leads to less buildup to form kidney stones.

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RECIPES:

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Additional Reading:

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Fitness Videos

Calm Shell for Outer Thighs and IT Bands

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level hip abduction and IT Band workout called a Banded Clam Shell. This exercise is named as such because when you are performing the movement your legs look like a clam shell opening and closing. Banded Clam Shells are amazing for improving leg mobility and reducing pain or stiffness in conditions such as patellofemoral pain syndrome.

Also, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do a Banded Clam Shell?

  • The clam shell exercise really works the gluteus medius. This is the abductor muscle that forms the outside edge of your booty and outside of your hip. So by working and strengthening this muscle you are increasing the functionality of your hips and lower body, and also developing a more rounded booty- to me that’s a win-win!
  • Your glutes (booty) are responsible for moving your hips and thighs, so these muscles need to be strong and healthy enough to provide functional and sport mobility. For example, climbing up and down stairs, getting in and out of chairs, or playing basketball.
  • Also the gluteus maximus, a prime muscle for hip extension, gets a good workout from this movement. The gluteus maximus is the largest muscle in the body, and the one most people are looking to shape and strengthen with the squat and deadlift. So just remember, strong glutes equal a shapely booty!
  • And the IT Band, which is composed of elastic connective tissue called fascia, runs along the outside of the thigh from above the hip to below the knee. This tissue is very important because it allows the IT band to act like a giant spring to assist in walking, jumping or climbing.

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How to Perform a Banded Clam Shell:

  1. Begin on the floor laying on your side with your hips, legs and feet stacked on top of one another and a band wrapped around your thighs between 2-3 inches above the knees.
  2. Bend the knees to approximately a 45-60 degree angle.
  3. Engage your core and keep your feet together as you raise the top thigh to the ceiling or sky slowly and in a controlled manner. Note: Keeping the feet together will create a hinge motion and your legs will resemble a clam opening up- hence the name.
  4. Hold this position for 1-2 seconds before slowly lowering the leg back to the starting position.
  5. After 15-20 reps, roll over and perform this movement on the other leg.
  6.  Repeat this motion for 15-20 reps and for 3 sets per leg.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

Cooking Shows

America’s favorite summer food, strawberries

Hello and welcome to the official relaunch of Cooking with Fey! I hope you all saw my intro post last week that explained the concept of this series, my goals to help you with nutrition and making healthier lifestyle choices.

In today’s entry I’ll be discussing America’s favorite summer food, strawberries, and it’s nutritional value to your lifestyle. At the bottom of this post you can find recipes to start using this tasty ingredient in your kitchen.

So let’s dive right into the amazing nutritional value of incorporating strawberries into your diet.

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Strawberries are an excellent source of vitamin C, manganese, folate and potassium. Strawberries are also powerhouses of antioxidants that fight free radicals inside the body.

Why should you care about things potassium, folate or manganese? Well, potassium helps the body maintain a normal blood pressure, and manganese helps the body maintain its healthy bone structure, absorb calcium more efficiently and balance hormones in the body. While folate, which is one of the B-vitamins, is important for tissue growth and normal cell function. Further, folate is especially important for pregnant women and our active aging populations.

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Oh, and those antioxidants that I mentioned earlier? Not only do they fight free radicals in the body, but they also have been shown in studies to delay cognitive issues like memory less, fight cancer and decrease your chances of developing heart disease or diabetes. Now that’s a lot of awesome benefits for one little berry!

For those of us with Atrial Fibrillation, the anthocyanins found in berries (like strawberries) have been linked to improved cardiovascular health and function (2008, Favorable effects of berry consumption on platelet function, blood pressure, and HDL cholesterol).

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So what’s not to love about this spectacular little red berry? Nothing! So put on your apron and let’s get cooking!

Recipes

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Until next time!

Cheers,

Fey

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Studies on strawberries have been conducted at:

  • Harvard’s Brigham and Woman’s Hospital
  • Ohio State University Comprehensive Cancer Center
  • David Handley, small fruit specialist at the University of Maine Cooperative Extension
  • Journal of Agricultural and Food Chemistry (Pharmacokinetics of anthocyanins and antioxidant effects after the consumption of anthocyanin-rich acai juice and pulp (Euterpe oleracea Mart.) in human healthy volunteers.)  https://www.ncbi.nlm.nih.gov/pubmed/18693743

 

If you’d like to learn more about how amazing strawberries are for you, here are some articles I found helpful when researching this topic:

  • Alvarez-Suarez JM, Giampieri F, Tulipani S, et al. One-month strawberry-rich anthocyanin supplementation ameliorates cardiovascular risk, oxidative stress markers and platelet activation in humans. The Journal of Nutritional Biochemistry, Volume 25, Issue 3, March 2014, Pages 289-294.
  • Basu A, Fu DX, Wilkinson M et al. Strawberries decrease atherosclerotic markers in subjects with metabolic syndrome. Nutr Res. 2010 Jul;30(7):462-9. 2010.
  • Basu A, Wilkinson M, Penugonda K et al. Freeze-dried strawberry powder improves lipid profile and lipid peroxidation in women with metabolic syndrome: baseline and post intervention effects. Nutr J. 2009; 8: 43. Published online 2009 September 28. doi: 10.1186/1475-2891-8-43. 2009.
  • Bialasiewicz P, Prymont-Przyminska A, Zwolinska A, et al. Addition of strawberries to the usual diet decreases resting chemiluminescence of fasting blood in healthy subjects-possible health-promoting effect of these fruits consumption. J Am Coll Nutr. 2014;33(4):274-87.
  • Burton-Freeman B, Linares A, Hyson D et al. . Strawberry Modulates LDL Oxidation and Postprandial Lipemia in Response to High-Fat Meal in Overweight Hyperlipidemic Men and Women. J. Am. Coll. Nutr., Feb 2010; 29: 46 – 54. 2010.
  • Cassidy A, Rogers G, Peterson JJ, et al. Higher dietary anthocyanin and flavonol intakes are associated with anti-inflammatory effects in a population of US adults. Am J Clin Nutr. 2015 Jul;102(1):172-81.
  • Ellis CL, Edirisinghe I, Kappagoda T et al. Attenuation of Meal-Induced Inflammatory and Thrombotic Responses in Overweight Men and Women After 6-Week Daily Strawberry (Fragaria) Intake: a Randomized Placebo-Controlled Trial. J Atheroscler Thromb. 2011 Jan 13. [Epub ahead of print]. 2011.
  • Fernandes VC, Domingues VF, Mateus N et al. Organochlorine Pesticide Residues in Strawberries from Integrated Pest Management and Organic Farming. J Agric Food Chem. 2011 Jan 10. [Epub ahead of print]. 2011.
  • Gasperotti M, Masuero D, Guella G, et al. Evolution of ellagitannin content and profile during fruit ripening in Fragaria spp. J Agric Food Chem. 2013 Sep 11;61(36):8597-607.
  • Gasperotti M, Masuero D, Mattivi F, et al. Overall dietary polyphenol intake in a bowl of strawberries: The influence of Fragaria spp. in nutritional studies. Journal of Functional Foods, Volume 18, Part B, October 2015, Pages 1057-1069.
  • Giampieri F, Alvarez-Suarez JM, Gasparrini M, et al. Strawberry consumption alleviates doxorubicin-induced toxicity by suppressing oxidative stress. Food and Chemical Toxicology, Volume 94, August 2016, Pages 128-137.
  • Giampieri F, Forbes-Hernandez TY, Gasparrini M, et al. Strawberry as a health promoter: an evidence based review. Food Funct. 2015 May;6(5):1386-98.
  • Giampieri F, Tulipani S, Alvarez-Suarez JM, et al. The strawberry: Composition, nutritional quality, and impact on human health. Nutrition, Volume 28, Issue 1, January 2012, Pages 9-19.
  • Huang Y, Park E, Edirisinghe I, et al. Maximizing the health effects of strawberry anthocyanins: understanding the influence of the consumption timing variable. Food Funct. 2016 Dec 7;7(12):4745-4752.
  • Jenkins DJA, Nguyen TH, Kendall CWC. et al. The effect of strawberries in a cholesterol-lowering dietary portfolio. Metabolism, Volume 57, Issue 12, December 2008, Pages 1636-1644.
  • Negri AS, Allegra D, Simoni L, et al. Comparative analysis of fruit aroma patterns in the domesticated wild strawberries “Profumata di Tortona” (F. moschata) and “Regina delle Valli” (F. vesca). Frontiers in Plant Science. 2015;6:56. doi:10.3389/fpls.2015.00056.
  • Pinto Mda S, de Carvalho JE, Lajolo FM, et al. Evaluation of antiproliferative, anti-type 2 diabetes, and antihypertension potentials of ellagitannins from strawberries (Fragaria — ananassa Duch.) using in vitro models. J Med Food. 2010 Oct;13(5):1027-35. 2010.
  • Prymont-Przyminska A, Bialasiewicz P, Zwolinska A, et al. Addition of strawberries to the usual diet increases postprandial but not fasting non-urate plasma antioxidant activity in healthy subjects. Clin Biochem Nutr. 2016 Nov;59(3):191-198.
  • Reber JD, Eggett DL and Parker TL. Antioxidant capacity interactions and a chemical/structural model of phenolic compounds found in strawberries. Int J Food Sci Nutr. 2011 Mar 8. [Epub ahead of print]. 2011.
  • Rengarajanm T and Yaacob NS. The flavonoid fisetin as an anticancer agent targeting the growth signaling pathways. European Journal of Pharmacology, Volume 789, 15 October 2016, Pages 8-16.
  • Sandulachi E, Tatarov P, and Croitor D. The Estimation of Dependency of Fresh Berries Physico-Chemical Properties on Storage and Processing Conditions. Annals : Food Science and Technology Year: 2010 Vol: 11 Issue: 1 Pages/record No.: 13-15. 2010.
  • Shukitt-Hale B, Bielinski DF, Lau FC, et al. The beneficial effects of berries on cognition, motor behaviour and neuronal function in ageing. Br J Nutr. 2015 Nov 28;114(10):1542-9.
  • Tomas-Barberan FA, Garcia-Villalba R, Gonzalez-Sarrias A, et al. Ellagic acid metabolism by human gut microbiota: consistent observation of three urolithin phenotypes in intervention trials, independent of food source, age, and health status. J Agric Food Chem. 2014 Jul 16;62(28):6535-8.
  • Tulipani S, Armeni T, Giampieri F, et al. Strawberry intake increases blood fluid, erythrocyte and mononuclear cell defenses against oxidative challenge. Food Chemistry, Volume 156, 1 August 2014, Pages 87-93.
  • Zasowska-Nowak A, Nowak PJ, Bialasiewicz P, et al. Strawberries Added to the Usual Diet Suppress Fasting Plasma Paraoxonase Activity and Have a Weak Transient Decreasing Effect on Cholesterol Levels in Healthy Nonobese Subjects. Am Coll Nutr. 2016 Jul;35(5):422-35.

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Fitness Videos

Beginner Hamstring Roll-Ins on a Stability Ball

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level hamstring and glute workout called a Stability Ball Hamstring Roll-In. I know it’s a mouthful to say, but don’t worry, it’s an easy exercise that is well worth your time! In addition to working the back of your legs and booty, this exercise is perfect for increasing your balance and stability- which leads to better functional mobility in your everyday life.

Also, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do a Stability Ball Hamstring Roll-In?
• The Hamstrings are responsible for much of the stabilization of the knee. So we want strong hamstrings to protect our knees from injury or strain.
• Our hamstrings are responsible for knee flexion and extension. Meaning, they help the knee move through a full range of motion.
• These muscles are built for speed. They help athletes stop suddenly, then change direction and run again. So anyone playing a sport that requires quick stops and sudden acceleration needs a healthy and strong hamstring.
• Your glutes (booty) are responsible for moving your hips and thighs, so these muscles need to be strong and healthy enough to provide functional and sport mobility. For example, climbing up and down stairs, getting in and out of chairs, or playing basketball.
• Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.

How to Perform a Stability Ball Hamstring Roll-In:
1. Begin on the floor laying on your back with your feet positioned on the stability ball so that when your legs are extended straight out your ankles and heels are resting on the ball.
2. Raise your hips off of the ground, keeping your weight on your shoulder blades and your feet. This should form a straight line from your heels to your shoulders by keeping your back straight and your core engaged. PRO TIP: Keep your arms outstretched on either side of your body with your palms facing the ceiling to balance yourself better.
3. Use your hamstrings and glutes to pull the ball towards your bottom (booty) as far as you can while keep your hips as high as possible in the air.
4. Hold this position for 1-2 seconds before rolling the legs back to the starting position outlined in Step 2.
5. Repeat Steps 2-4 for 15-20 reps and for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to my website at FeyFitness.com .

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,
Fey

Patreon: https://www.patreon.com/FeyFitness
Instagram: https://www.instagram.com/fey_fitness
Website: https://www.FeyFitness.com

Cooking Shows

Cooking with Fey Revival!

Hello and welcome everyone to the revival of the Cooking with Fey segment! This revival will be a little different than the original series, in that I will outline a new food and how to use it in recipes each week. My goal is to publish a new entry to this series every Friday, so check back each week for new publications and info!

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And don’t worry, each Tuesday will still be a new Fey Fitness workout tutorial. This series will just be in addition to the great content you’ve already been getting each week!

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Also be on the lookout for fun collaborations between myself and other bloggers. My goal is to make this a fun way to learn about nutrition and make healthier food choices that easily fit into your current lifestyle.

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If you have comments and input please let me know! This blog is all about keeping the comment relevant to you and your needs, so feel free to reach out to me so I can better do that.

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That’s all for now, I just wanted to let you in on this exciting opportunity so you can mark your calendars for next week’s post!

 

Until then, have a wonderful day!

 

Cheers,

Fey

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P.S.  My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Fitness Videos

Leg Day Challenge: The Baby Deer

Hello and welcome everyone to another edition of Fey Fitness! Today I have a challenge for you all! The Baby Deer is a leg day burnout that I’ve been having my clients perform recently, and they’ve really loved it. So I thought I would extend the offer to you all to perform this lower body challenge as well to see how you liked it.

Why is it called a Baby Deer? Because after you complete this challenge your legs will be so tired that you will walk like a baby deer learning how to walk for the first time! It’s a challenge that sounds so simple, yet is killer for the legs.

Why do a Wall Squat? Wall Squats are the perfect exercise for someone with knee injuries or heart conditions, as it is easy on the knee joint and low impact on the heart so as not to complicate cardiac conditions. This bodyweight movement will not place undue stress on the knee joint like a normal squat can do, so individuals recovering from knee injuries, tightness, or pain are able to perform this exercise with much greater ease than a normal bodyweight squat.

However, if you have questions about your knee safety, please consult with your physician and feel free to message me for information more specific to your situation. Further, this move does require a sturdy wall or other vertical surface, so in order to perform this exercise you will need to find a portion of your home that has enough space for this particular movement.

Moreover, squat holds are an isometric exercise where the leg muscles are activated and working hard- but you never have to move a muscle! This means you can still get good gains from this movement, without bending the knee and aggravating old knee injuries. Simply come down into a normal squat and hold this position for as long as you can. It’s really that easy to work your muscles!

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do a Baby Deer Challenge?
• Wall Squats and Squat Holds strengthen the muscles of the entire leg. Our leg muscles are some of the largest muscle groups in the body, so by working your legs you are creating one of the most time-efficient ways to burn more calories and build strong muscles!
• When you perform these two exercises you build lower body muscles, and help your muscles work more efficiently, by building neuro-muscular connections. This means that you will be able to move more efficiently in the real world doing your normal, everyday tasks.
• Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
• The hip flexors will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.

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How to Perform a Baby Deer:
1. Begin by performing 60 Wall Squats.
2. Then immediately come into a low squat and hold this position for between 1-3 minutes. Start off with 1 minute for beginners and increase your time in the squat position according to your level of physical fitness.
3. And you’re done! Now try walking! 🙂

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to my youtube channel at Fey Fitness .

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,
Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

Fitness Videos

Wall Squats: Body Weight Exercise for Knee Injuries

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level leg exercise called a Wall Squat. Wall Squats are the perfect exercise for someone with knee injuries or heart conditions, as it is easy on the knee joint and low impact on the heart so as not to complicate cardiac conditions. This bodyweight movement will not place undue stress on the knee joint like a normal squat can do, so individuals recovering from knee injuries, tightness, or pain are able to perform this exercise with much greater ease than a normal bodyweight squat. However, if you have questions about your knee safety, please consult with your physician and feel free to message me for information more specific to your situation.

The move does require a sturdy wall or other vertical surface, so in order to perform this exercise you will need to find a portion of your home that has enough space for this particular movement.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do a Wall Squat?

  • Wall Squats strengthen the muscles of the entire leg. Our leg muscles are some of the largest muscle groups in the body, so by working your legs you are creating one of the most time-efficient ways to burn more calories and build strong muscles!
  • When you perform wall squats, you build muscle and help your muscles work more efficiently by building neuro-muscular connections. This means that you will be able to move more efficiently in the real world doing your normal, everyday tasks.
  • Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
  • The hip flexors will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.

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How to Perform a Wall Squat:

  1. While on your hands and knees, place your feet flat against a sturdy vertical surface like a wall.
  2. Bring your hands directly under your shoulders.
  3. Press your feet flat against the wall and raise your knees off the ground 1-3 inches. This will be your starting position.
  4. Slowly raise your booty to the ceiling and straighten your legs.
  5. Hold this position for 1-2 seconds before slowly lowering yourself back to the starting position.
  6. Repeat this motion 20 times for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness