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

Ward Off Bad Health With Oranges

Hello and welcome to today’s installment of Cooking with Fey! With flu season sneaking up on us, I thought we should talk about the first fruit that comes to mind when we think about boosting our immune system- oranges.

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

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

But before I forget, oranges are also an excellent source of:

  • Vitamin C
  • Fiber
  • Folate
  • Potassium
  • Thiamin
  • Antioxidants

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As you may know, oranges 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 oranges, had the largest positive impact.

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

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

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

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Fiber is necessary in our diet for improving how the digestive system functions, and fiber feeds the good bacteria that live within our digestive tract. I know, not the prettiest thing to think about, but a healthy digestive system means a healthy you. And on the bright side, a diet with healthy levels of fiber can aid in weight loss and lowering our cholesterol levels!

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 oranges 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 oranges 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 oranges so my own heart condition doesn’t worsen.

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Another B vitamin found in oranges is Thiamin. Thiamin, also known as vitamin B1, is responsible for converting the carbohydrates we eat into energy. Which is fantastic for gym goers, as this means more energy to lift weights! The B vitamin Thiamin also helps our muscles to contract and our nervous system to send signals throughout the body.

Oranges also contain antioxidants that 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 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.

 

RECIPES:

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Cooking Shows

Vegan and Gluten Free Cabbage Soup

Hello and welcome everyone to another episode of Cooking with Fey!

Today I will share with you my favorite cabbage soup recipe. These last few days it’s been snowing here in the Pacific Northwest, which is unheard of for us so early in the year. So I thought I would make some comfort food that is both heart healthy and tasty to make it through this bizarre weather.

For this recipe you need:

  • 1/2 cabbage, chopped
  • 2 large carrots, chopped
  • 1 onion, diced
  • 1 cup of quinoa
  • 1 & 1/2 cups of green beans, chopped
  • 2 cups of mushrooms, sliced in half

Now, just toss everything into a large stock pot with some water and spices and cook for 40-45 minutes. It’s that easy!

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

Supercharge Your Diet with Brussel Sprouts!

Hello and welcome everyone to another episode of Cooking with Fey. Today we are going to go back to the basics with a Cooking Basics 101 video for one of my favorite vegetables- the brussel sprout.

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Brussel Sprouts seriously don’t get enough love. This rock star vegetable is loaded full of many important nutrients that our bodies need to function at their best. These little nutrient powerhouses are full of:

  • vitamin C
  • vitamin K
  • folate
  • manganese
  • vitamin B6
  • dietary fiber
  • copper
  • vitamin B1
  • potassium
  • phosphorus
  • omega-3 fatty acids
  • protein

Holy cow are these guys great! All of these vitamins and minerals stuffed into one little green ball make them the perfect addition to your diet. This is especially true for those of us suffering from heart conditions. We need to eat as healthy as possible to reduce the strain poor eating can put on our heart, so the next time you are at the grocery store be sure to stock up on brussel sprouts.

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To make this recipe yourself, all you will need are:

  • 1 Lb of brussel sprouts
  • 1-2 Tbsp. olive oil
  • Salt and Pepper to taste

Simply cut your sprouts in half, dizzle with oil, sprinkle with salt and pepper, and bake at 400 degrees for 30 minutes. Then you are ready to enjoy this simple side dish.

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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.

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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

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

Cooking Basics 101: Pan Fried Chicken

Hello and welcome everyone!

Today in our Cooking Basics 101 series we are learning how to cook chicken in a pan on the stove top. If you’ve always struggled with this please continue watching for tips and tricks!


And as always, please like and subscribe to stay up to date on great content, and follow me on Instagram @fey_fitness or on YouTube at Fey Fitness!

Cheers,
Fey

Cooking Shows · My Life

What I Eat in a Week: Cold Weather Edition

Hello and welcome everyone!

To help you all stay inspired to eat healthy I thought I would share with you what I am going to be eating this week. It’s super cold here in Western Washington, so I’m focusing a lot on crock pot meals and savory soups.

And don’t forget to let me know down below what your favorite cold weather food is!


If you like this type of video please let me know, and as always, like and subscribe for more videos! You can follow me on Instagram @fey_fitness or on YouTube at Fey Fitness.

Cheers,

Fey


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Music: Ligthning Bugs by Audionautix is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Artist: http://audionautix.com/