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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The recent Snowmageddon we’ve had meant I got to spend a lot of time outside in the freezing weather shoveling snow and picking up broken tree branches, which is where I think this darn illness came from.

But once I’m feeling better I will definitely publish an entry. 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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Cooking Shows

Leafy Recipes Series: Amazing Arugula for Better Health!

Hello and welcome to today’s edition of Cooking with Fey! After two snow storms in less than a week, I’m officially ready for warm weather and spring! So today let’s continue our Leafy Recipe Series by talking about the leafy green, arugula.

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Arugula is another powerhouse vegetable that is amazing for you. Arugula has many health benefits to add to your diet such as: assisting in immune system function, protecting our heart and decreasing the impact diabetes has on the body.

Arugula also contains these helpful nutrients:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Folate
  • Calcium
  • Antioxidant Alpha-Lipoic Acid

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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.

As you may know, arugula is 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. Which is especially important now that cold weather seems to be here to stay for most parts of America.

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, had the largest positive impact.

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

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

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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.

Calcium is the essential mineral everyone was taught as a kid would help us build strong bones. And you are right in remembering that from 3rd grade science. Calcium is vital for the health of our bones, and for slowing down bone density loss as we age. The mineral calcium also impacts the muscle that surrounds blood vessels, causing it to relax. Which is important for blood pressure and muscle contraction. Just remember, it is difficult for the body to effective absorb calcium without the presence of Vitamin D in the body, so be sure to have an adequate source of Vitamin D in your diet to maximize the effects of calcium.

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And you may not know that arugula 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.

Science is also starting to show that diets rich in antioxidants have a positive effect on cognitive diseases like Alzheimer’s or Parkinson’s diseases. While these illnesses currently have no known cure, diets rich in antioxidants and anti-inflammatory compounds can lower the risk of developing these diseases later in life.

However, arugula contains a special antioxidant called Alpha-lipoic acid that is perfect for lowering blood glucose levels, increasing insulin sensitively and prevents changes from oxidative stress that are all common in people living with diabetes. Science on this antioxidant is showing that consuming arugula also decreases nerve damage associated with having diabetes, which is great news for individuals wanting to avoid the long term peripheral and autonomic nerve damage that often results from this disease.

 

RECIPES:

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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

Professional Development Opportunity! Training Weekend.

Hello and welcome everyone to what would normally be another article in my nutrition series! Today I’m starting my monthly three day training program, so there won’t be any nutrition article today.

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In case you missed my first post on the topic, I’ve been awarded an opportunity through the studio I work at to take a professional Pilates instructor course! I am thrilled and feel so blessed to be given this amazing experience to progress my professional career as a trainer. This scholarship is only presented once a year to employees who show merit and a passion for fitness, so it was a dream come true to be given such a rare gift. It’s an amazing feeling, and one I am currently finding hard to put into words.

The only downside to this program is that one Friday a month I won’t be able to post my normal nutrition blog because I’ll be away from the internet and in training.

Not to worry, the rest of the month will remain unscathed, and you can expect blog entries on the regularly scheduled time and format.

Thank you for your patience with this wonderful growth opportunity I’ve been blessed with, and I look forward to posting another entry next week as life returns to normal.

Cheers,

Fey

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Cooking Shows

Leafy Recipes Series: Tasty Spinach for Better Health!

Hello and welcome to today’s edition of Cooking with Fey! Hopefully 2019 is shaping up to be your best year yet, and to kick things off we are starting my new Leafy Recipe series! So today let’s talk about my favorite leafy green- spinach.

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I eat spinach with EVERYTHING. From on my pizza, to in every salad I make, to alongside roasted meats. Why? Because spinach is a powerhouse vegetable that is amazing for you. Spinach has many health benefits to add to your diet such as: assisting in immune system function, protecting our heart and protecting our bones.

Spinach also contains these helpful nutrients:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Fiber
  • Folate
  • Iron
  • Calcium

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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.

As you may know, spinach is 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. Which is especially important now that cold weather seems to be here to stay for most parts of America.

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, had the largest positive impact.

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

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

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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Now, you may be thinking, “why on earth do I care about fiber?” But worry not, I am about to explain about the different types of fiber, and why you should care.

Soluble Fiber is like the police force of the body. This type of fiber attaches itself to cholesterol particles in the body and helps them to be removed when we visit the restroom. This is very important because it helps to reduce the body’s overall cholesterol levels, which can be a contributing factor to heart disease.

Insoluble fiber can be thought of like a massive sponge in the large intestines. This type of fiber draws in water and helps regulate the movement of food through our intestines. So if you are having problems going to the restroom, then the insoluble fiber in prunes can help.

Spinach also contain minerals like iron. Iron is a vital part of hemoglobin, which is the stuff found in red blood cells that is responsible for carrying oxygen throughout the body. This means that if your body doesn’t have enough healthy red blood cells, your body isn’t getting enough oxygen. A lack of oxygen in the body can make you feel fatigued, like your brain is in a “fog” or decrease your immune system.

Calcium is the essential mineral everyone was taught as a kid would help us build strong bones. And you are right in remembering that from 3rd grade science. Calcium is vital for the health of our bones, and for slowing down bone density loss as we age. The mineral calcium also impacts the muscle that surrounds blood vessels, causing it to relax. Which is important for blood pressure and muscle contraction. Just remember, it is difficult for the body to effective absorb calcium without the presence of Vitamin D in the body, so be sure to have an adequate source of Vitamin D in your diet to maximize the effects of calcium.

RECIPES:

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Cooking Shows

New Year, New Leafy Recipes!

Hello and welcome to another nutrition blog entry in my healthy eating series! Today we are going to start a segment where we dive into the various types of leafy green vegetables and uncover why they are important to our diet.

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But before we get started, some of you might be wondering what exactly is a leafy green and why should you add them to your diet. Leafy greens are a term that refer to any vegetable that produces edible leaves. Think about kale, spinach or any garden variety lettuces. These vegetables produce delicious leaves for us to consume and obtain vital vitamins, minerals and fiber from.

And eating a diet abundant in leafy greens can offer health benefits such as: a reduced risk of obesity, a reduced risk of heart disease or high blood pressure and help prevent mental decline.

So tune in each week to discover a new way to incorporate tasty leafy greens into your healthy lifestyle!

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

Professional Development Opportunity! Training Weekend.

Hello and welcome everyone to what would normally be another article in my nutrition series! Today I’m starting my monthly three day training program, so there won’t be any nutrition article today.

jhjyfy

In case you missed my first post on the topic, I’ve been awarded an opportunity through the studio I work at to take a professional Pilates instructor course! I am thrilled and feel so blessed to be given this amazing experience to progress my professional career as a trainer. This scholarship is only presented once a year to employees who show merit and a passion for fitness, so it was a dream come true to be given such a rare gift. It’s an amazing feeling, and one I am currently finding hard to put into words.

The only downside to this program is that one Friday a month I won’t be able to post my normal nutrition blog because I’ll be away from the internet and in training.

Not to worry, the rest of the month will remain unscathed, and you can expect blog entries on the regularly scheduled time and format.

Thank you for your patience with this wonderful growth opportunity I’ve been blessed with, and I look forward to posting another entry next week as life returns to normal.

Cheers,

Fey

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Cooking Shows

Munch on Mangoes for Great Health!

Hello and welcome to today’s edition of Cooking with Fey! As the year winds down in the pleasant time between Christmas and New Year’s, I thought we could talk about a delightful treat- Mangoes!

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Mangoes are a tropical fruit with a creamy juicy pulp and large oval-shaped seed in the center. Many people comment that a mango tastes like a cross between a peach and a pineapple, and you get the best of both worlds on this one in terms of taste! But besides being a great addition to recipes, or eaten raw, mangoes also have health benefits to add to your diet such as: assisting in immune system function, protecting our heart and improving cognitive function.

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Mangoes also contain these helpful nutrients:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Fiber
  • Folate
  • Potassium
  • Copper
  • Antioxidants

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.

As you may know, mangoes 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. Which is especially important now that cold weather seems to be here to stay for most parts of America.

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 mangoes, had the largest positive impact.

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

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

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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Now, you may be thinking, “why on earth do I care about fiber?” But worry not, I am about to explain about the different types of fiber, and why you should care.

Soluble Fiber is like the police force of the body. This type of fiber attaches itself to cholesterol particles in the body and helps them to be removed when we visit the restroom. This is very important because it helps to reduce the body’s overall cholesterol levels, which can be a contributing factor to heart disease.

Insoluble fiber can be thought of like a massive sponge in the large intestines. This type of fiber draws in water and helps regulate the movement of food through our intestines. So if you are having problems going to the restroom, then the insoluble fiber in prunes can help.

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.

Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. This means that mangoes can help the nervous system regulate muscle movements more effectively. This is important for weightlifters such as myself, as it maximizes all that hard work we put in at the gym each week.

The potassium and vitamin C in mangoes also combine to protect our heart. Heart health is important for me since I live with Atrial Fibrillation. So when I read studies like the one from Vanderbilt Medical School stating that a daily intake of potassium can lower the risk of developing heart disease, I definitely made sure to start eating mangoes so my own heart condition doesn’t worsen.

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Copper is a very vital mineral that every part of the body needs in order to function. Why, you might ask? Because copper helps our bodies make red blood cells, keep our nerve cells healthy and support our immune system. Copper also helps our body form collagen, absorb iron from the food we eat and assists in energy production. That sounds like a super important mineral to me!

As you may know, mangoes 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. 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.

Science is also starting to show that diets rich in antioxidants have a positive effect on cognitive diseases like Alzheimer’s or Parkinson’s diseases. While these illnesses currently have no known cure, diets rich in antioxidants and anti-inflammatory compounds can lower the risk of developing these diseases later in life.

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RECIPES:

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