Cooking Shows

Protect Yourself With Tasty Tomatoes

Hello and welcome to today’s installment of Cooking with Fey! On this breezy fall Friday we are going to exploring a fruit from the nightshade family that is commonly lumped in with vegetables, the tasty tomato.

Tomatoes are a native to South America that have health benefits to add to your diet such as: reducing free radicals in the body, battling certain cancers and assisting with the management of heart conditions or anemia.

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Tomatoes are also an excellent source of:

  • Vitamin C
  • Potassium
  • Folate
  • Vitamin K
  • Vitamin A and Beta-Carotene
  • Antioxidants such as Lycopene and Zeaxanthin

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

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Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. This means that tomatoes can help the nervous system regulate muscle movements more effectively.

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.

Vitamin K is important to the body because it is needed for the body to product a protein called prothrombin, which allows the body to support bone metabolism and form helpful blood clots (like when you get a papercut and the blood clots to stop the bleeding, not the scary kind of blood clot). Vitamin K creates healthy, strong bones by increasing their density. Denser bones are less likely to break or sustain injury.

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Vitamin A is necessary for human growth and development, cell recognition, sight, proper immune system function, sexual reproduction, as well as helping the heart, lungs, and kidneys to function normally. While Vitamin A sounds like a miracle, be careful how much you take. If you ingest too much it can be harmful to the body. Most doctors recommend that adult men consume 900 mcg per day, and women take 700 mcg per day to stay within healthy levels.

And if you’ve ever seen a red or orange fruit or vegetable, chances are that it contains Beta-carotene. This antioxidant is used by the body to create Vitamin A, which as we discussed in the previous paragraph, can help the body see better, support a healthy immune system, and protect our heart, lungs and kidneys.

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As you may know, tomatoes contain a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers and decrease your chances of developing heart disease or diabetes.

Lycopene is one such antioxidant that is found in cell membranes. This antioxidant helps maintain cell integrity when it is under assault by toxins or free radicals. Some scientific research has discovered that lycopene could be useful in lowering the risk of prostate cancer in men.

Zeaxanthin is an important antioxidant for our eyes. Researchers from Nutrition & Metabolism found that Zeaxanthin increases the optical density of several macular pigments, meaning it protects our eyes against the development of macular degeneration. Scientists from Investigative Ophthalmology and Visual Science made similar discoveries in their research of Zeaxanthin.

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.

So go ahead, grab a handful of tomatoes and enjoy the benefits this amazing food has to offer!

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RECIPES:

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Additional Reading:

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Fitness Videos

Ladybug, Ladybug Let’s Strengthen That Core!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level core exercise called a Ladybug. Well, this exercise is normally called a Dead Bug, but I really dislike this name and decided to rename it to something less…gross. This exercise is great because it is an anti-extension exercise, which means this type of exercise works to protect the back.

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 Ladybug?

  • By tensing your core muscles you keep the back in proper position to protect it during abdominal exercise. So basically, you are working your abs while keeping the back safe.
  • Performing this movement helps correct the pelvic tilt seen in people who sit for long periods of time.
  • Lumbo-hip-pelvic stabilizer muscles are also engaged to strengthen the hips and protect the back.
  • Motor control is also increased in the body. This means that your body moves more smoothly and effectively when asked to perform movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.

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How to Perform a Ladybug:

  1. Start off by laying on your back on a comfortable surface.
  2. Bring your legs up so your knees are directly above your hip bones and the knees are bent at a 90 degree angle. Your calves and feet will be parallel to the floor.
  3. Raise your arms so that they are straight up above your shoulders and your fingertips are reaching towards the ceiling. PRO TIP: To make this exercise harder, try holding a ball or other weighted object in your hands.
  4. Extend your right leg straight out and parallel to the ground. Keep the left leg in the starting position, as well as your arms.
  5. Bring the right leg back to the starting position and repeat the motion described in Step 4 with the left leg.
  6. Repeat this motion 15-20 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

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Cooking Shows

Enjoy The End of Summer With Some Delicious Cherries

Hello and welcome to today’s installment of Cooking with Fey! On this beautiful sunny Friday we are going to continue exploring iconic summer foods and dive into another delicious warm weather food, cherries.

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Aside from comforting thoughts of delicious pie, cherries have health benefits to add to your diet such as: reducing free radicals in the body, help us sleep better at night, battling certain cancers and assisting with the management of heart conditions or diabetes. Cherries are also an excellent source of Vitamin C, Potassium, antioxidants that fight free radicals inside the body and melatonin.

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

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Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. Just one cup of this fruit contains approximately the same amount of potassium as a small banana, and can help the nervous system regulate muscle movements more effectively. Sweet cherries are also rich in beta carotene, vitamin C, anthocyanins and quercetin, which some scientists are discovering mix together in a powerhouse cocktail to combat certain forms of cancer.

As you may know, cherries are a stone fruit that contains a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers 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.

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Science is also starting to show that the antioxidants found in cherries’ antioxidants protect against free radicals that can be created from intense exercise. Meaning gym goers such as myself can heal and recover faster from vigorous training at the gym.

Moreover, cherries have a much lower glycemic index than many other fruits. This means that they don’t the same spikes and subsequent crashes in blood sugar or insulin levels. Which is amazing for both protective against diabetes and for managing the condition if a patient is already living with it.

Cherries are also a natural source of melatonin, which is the hormone responsible for helping us get a good night’s sleep. For this, tart cherries appear to have higher concentrations of melatonin than their sweet counterparts. Even drinking a cherry concentrate is an all-natural alternative to melatonin supplements. So try tart cherries the next time you’re having difficulties getting to sleep at night.

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RECIPES:

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Fitness Videos

No Video This Week: Fey Has No Voice!

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Hello and welcome to the Tuesday episode of Fey Fitness!

Unfortunately, while I’m feeling much better than last week, my voice is still funky and it hurts to talk. So with that in mind I won’t be publishing a fitness video today.

Thank you to everyone for the well wishes and your patience while I recover from this illness. It’s wonderful to have such amazing followers and I can’t wait to see you all again next week when my voice is back.

Cheers,

Fey

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

Website: https://www.feyfitness.com

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Cooking Shows

Say Yes to Peaches for Good Health and Great Taste!

Hello and welcome to today’s installment of Cooking with Fey! On this rainy Friday we are going to continue exploring iconic summer foods and dive into another beloved warm weather food, peaches.

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Nothing says summer to me quite like peaches. Why? Because peaches are one of my favorite fruits to eat as a kid on those long, hot summer days. We didn’t have an air conditioner where I lived as a child, but a peach fresh from the fridge made the day better and the heat not so bad. Plus, I have a terrible sweet tooth and just loved it when my grandmother made peach cobbler for us!

Aside from my feelings of nostalgia, peaches have health benefits to add to your diet such as: reducing free radicals in the body, warding off some cancers and keeping our skin looking youthful. Just like the article two weeks ago on lemons, that’s a lot of benefit from one little, fuzzy fruit!

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So with all that in mind, let’s break down how peaches are able to make such wonderful boasts about helping us live a healthy lifestyle. Besides being ridiculously tasty and amazing in almost any meal. Okay, okay, enough of my babbling!

As you may know, peaches are a stone fruit from China that contains a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers and decrease your chances of developing heart disease or diabetes.

Granted, not all peach varieties are created equal. Some contain higher antioxidant profiles than others, but regardless of the type of peach you eat, just remember that the peel has the highest dose of antioxidants when compared to the pulp. So be sure to munch on the peel of the fruit as you enjoy this tasty treat. Also, as with most things in life, fresher is always better, and peaches are no different. Fresh peaches contain much higher antioxidant levels than peach jams or preserves.

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But what are these magical antioxidants that make peaches so great at fighting free radicals? Well, caffeic acid is one antioxidant found in peaches that protects the body from a carcinogenic mold called aflatoxin that’s often found in certain types of food like peanuts, corn and peanut butter. More than any other antioxidant tested, the caffeic acid found in peaches destroyed the production of aflatoxin, reducing it by as much as 95 percent.

Caffeic acid is also a rock star when it comes to helping the body fight fibrocarcinoma, a nasty tumor that can grow in the body’s fibrous connective tissues. Additionally, the caffeic acid in peaches can also slow the development of some types of colon cancers!

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Peaches also contain high levels of polyphenols, which are compounds known for kicking some cancer’s butts. In fact, researchers at Texas A&M found that the polyphenols in peaches slowed the growth and metastasis of one strain of breast cancer. The study results were so positive that researchers recommended breast cancer patients consume two or three peaches a day to help combat the cancer (Polyphenolics from peach [Prunus persica var. Rich Lad] inhibit tumor growth and metastasis of MDA-MB-435 breast cancer cells in vivo, 2014.)

Also, in a different Texas A&M study, researchers found that not only do polyphenols slow the development of breast cancer, but they do so without harming any of the healthy tissue nearby. Now that’s a medical breakthrough that I can get behind!

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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. Which this girl is all about! Lord knows my poor skin needs all the help it can get after years spent worshiping the sun as a teen.

And it’s not just the delicious parts of the fruit that are beneficial to our health! While doing my research I discovered that in ancient China the seeds and flowers of the peach plant were used to treat patients. For example, modern medicine found that the chemical compounds within the peach seed can slow the development of papilloma tumors on or in the skin, and stave off the growth of these tumors into full blown cancer! (Anti-tumor Promoting Effect of Glycosides from Prunus persica Seeds, 2003). While the flowers of the peach tree can protect the skin from harmful UV damage and the onset of some skin cancers.

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So the next time you see peaches at your local farmer’s market, take a big bite of stone fruit to take a big step in holistic health!

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Nutritional Information:

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Additional Reading:

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Fitness Videos

No Video Today: Fey is Sick!

Hello and welcome everyone to what would normally be a Fey Fitness video. Unfortunately, I am very sick today and can’t film an exercise video for you all. Don’t worry, as soon as I am feeling better I will be back in the studio filming another great workout for you all.

Until then, have a lovely day!

Cheers,

Fey

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

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

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

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!

Cooking Shows

No Nutrition Blog Post Today: Fey is Sick!

Hello and welcome everyone to my nutrition series. Unfortunately, I am very ill and don’t have enough coherent thought to make a blog post today detailing the nutrient profile and recipes for anything.

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My NyQuil fueled mind is having enough trouble getting out of bed to make this entry, so I’m sorry to disappoint anyone. But not to worry, next week I will be back on track with another entry in this series for you.

Until then, have a wonderful weekend!

Cheers,

Fey

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

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

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

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