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.

spinach-cartoon-png-1

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

green-969099__340.jpg

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.

download.jpg

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.

download (1).jpg

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:

Slide3.JPG

Slide4.JPG

Cheers,

Fey

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

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

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

cropped-logo2

Advertisements
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.

Slide2.JPG

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

spinach-cartoon-png-1.png

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.

6249492.jpg

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.

6177125.jpg

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:

Slide3.JPG

Slide4.JPG

cropped-logo2

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.

peach-2573836__340.jpg

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!

peach-698592__340

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.

roasted-white-peaches-with-honeycomb-and-vanilla-ice-cream-10.jpg

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!

whole-wheat-peach-muffins-1wm.jpg

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!

Whole-Wheat-Peach-Muffins-10WM-200x200.jpg

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.

peach-1939218__340

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!

RECIPES:

Slide2.JPG

Slide3.JPG

Nutritional Information:

peach.jpg

 

Additional Reading:

cropped-logo2

Cooking Shows

Belly Fat Be Gone! Foods to Combat the Bloat.

Hello everyone and welcome to another blog entry of Fey Fitness! Today I wanted to take a moment and talk about belly fat.

I’ve had a few clients lately talk about nutrition and healthy eating lifestyles and express concern that they feel that they are carrying a little too much around their mid-sections. Now, we may all feel like this after a big meal or a weekend abroad on vacation, so if you are also concerned about your middle and would like to start making healthier food choices to combat this trouble area try incorporating the following foods into your diet to help banish that fat!

Supplements:

  • Conjugated Linolic Acid (CLA) 3,000mg in the morning and 3,000mg at night before bed.

muesli-3186256__340

Breakfast:

  • Old Fashioned or Steel Cut Oats
  • Egg Whites
  • Berries! (Blackberry, raspberry, strawberry, blueberry- mix these bad boys in with your oatmeal to banish belly fat and boost the nutrient content)
  • Low-sodium cottage cheese
  • Bananas (Try not to eat this at night. There are some fitness gurus who say a banana will disrupt your sleep if eaten late at night)
  • Citrus Fruit (Oranges, Grape Fruit)
  • Pineapple
  • Coffee (but go easy on the milk, and no sugar)

food-photography-2834549__340

Lunch and Dinner:

  • Spinach
  • Kale
  • Collard Greens
  • Cauliflower
  • Cabbage
  • Brussel Sprouts
  • Basically, if it’s a leafy green, eat it! J
  • Avocados
  • Asparagus
  • Mushrooms
  • Carrots or Parsnips
  • Sweet potatoes
  • Butternut
  • Squash
  • Pumpkin
  • Tomatoes
  • Cucumber
  • Kidney Beans
  • Lentils
  • Chickpeas
  • Baked or Steamed Potatoes (don’t get too heavy handed with that butter though! And try substituting Olive Oil for butter for healthier fats)
  • Miso soup
  • Tempeh
  • Sauerkraut or KimChi
  • Garlic
  • Onion
  • Leeks
  • Scallions
  • Shallots
  • Lean Turkey or Chicken
  • Fish – Salmon, Tilapia, Swordfish, Tuna, Sardines
  • Whole Grain Breads (Avoid bleached flour. Instead, eat bread made from brown rice, quinoa, wheat,  barley, millet, farro, sorghum, and amaranth)
  • Tea (Matcha, Green, Oolong, Roobios, White, Jasmine)
  • Season with herbs as much as you can to avoid fatty or high calorie sauces. Try: basil, cilantro, rosemary, sage, tarragon, mint, oregano, and black and red chili peppers.

almonds-1768792__340.jpg

Snacks:

  • Almonds (unsalted)
  • Walnuts
  • Pistachios
  • Pumpkin Seeds (unsalted)
  • Sunflower Seeds (unsalted)

 

If you have specific health and wellness concerns please discuss those with your healthcare provider before beginning any new or drastic dietary change. They will know your unique situation and health needs better than anyone. Or feel free to reach out to me and I would be more than happy to help!

—————

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

Patreonhttps://www.patreon.com/FeyFitness

Instagramhttps://www.instagram.com/fey_fitness

YouTubehttps://www.youtube.com/c/FeyFitness

logo

Cooking Shows

Homemade Four Ingredient Miso Soup

Hello and welcome everyone to another episode of Cooking with Fey! Today I am making some delicious miso soup that I’d like to share with you. So if you are interested in learning how I make this tasty dish, stay tuned!

For this recipe you will need four ingredients:

  • 1/4 cup miso paste
  • 2 bok choy
  • 1 container of extra firm tofu
  • 8 cups of water

If you have any questions or comments please let me know and I would be happy to answer them for you. And as always, please give this post a like and subscribe to let me know you enjoyed it. You can also give me a follow over on Instagram @fey_fitness or on YouTube at Fey Fitness.

Cheers,

Fey

 

Cooking Shows

Mini Grocery Haul: What I’m eating this weekend

Hello and welcome everyone to another edition of Cooking with Fey. On my way home from work today I realized that I’m running low on protein here at home, so I swung by my local Asian grocery store to pick up a few items.

As always, please let me know if there are foods you’d like to see me try or cook on this channel, this series is meant to inspire you to eat better and make healthier food choices, so anyway that I can help works for me.

You can follow my daily life on Instagram (@fey_fitness) or on YouTube for weekly fitness and cooking videos at Fey Fitness.

Cheers,
Fey

Cooking Shows

What I’m eating this week: May 28th, 2017

Hello and welcome everyone to another edition of Cooking with Fey. Today I thought I would share with you all what I got from the grocery store while I was out earlier. These items will mainly be lunches and dinners, because I still have quite a bit of food already in my fridge that I need to keep eating.

Most of these items are either protein heavy or vegetables, as that is the majority of my diet these days because I’m focusing on building more muscle mass to get better muscle definition in my upper arms and shoulders. However, I’m choosing food that are full of healthy fats and nutrients so my diet can stay as well rounded as possible.

But please let me know if there are foods you’d like to see me try or cook on this channel, this series is meant to inspire you to eat better and make healthier food choices, so anyway that I can help works for me.

Cheers,

Fey