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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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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Cooking Shows

Heart Healthy Meals for Weightlifting!

Hello and welcome everyone to another episode of Cooking with Fey! Today I will be showing you what I typically eat Monday through Saturday when I am in a “bulking phase” to gain more lean muscle mass. (Note: As a lady, this meal plan will not turn you into a big bodybuilder like Arnold Schwarzenegger. It just means you are going to be trading excess fat for more muscle.) These foods are all perfect for those of us with atrial fibrillation, and are healthy enough that anyone can copy this meal plan and have great success with it.

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I try to eat protein at each of my meals, and munch on some vegan protein or nuts if I’m feeling like a snack in between my three main meals. Don’t be afraid of snacking, just make sure that you are eating healthy and nutritious foods for your snack and not junk like microwave popcorn or chips.

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Also for your meals, make sure you are eating at least one cup of vegetables. I can’t stress enough how amazing fresh vegetables are for the body, and how few clients I see actually eating them. Just swap out some rice, pasta, or bread with leafy greens at each meal and your body will thank you.

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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.

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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P.S. Starting November 17th through November 27th, I will be traveling out of the country and not have access to a regular internet connection. This means that I will miss the next two Sundays of Cooking with Fey videos. For this I am very sorry, but I’ve been planning this trip for the last 13 months and want to be sure it’s as fun as I imagined it would be. But not to worry, I will return with a new Cooking with Fey video on December 3rd! So stay tuned and thank you for your patience.

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Cooking Shows

Vegan and Organic Orange Sunsets Juicing Recipe

Hello and welcome everyone to another edition of Cooking with Fey! Today I will share with you my Orange Sunsets juicing recipe.

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For this quick and easy recipe you will need:

  • 1 handful of organic spinach
  • 1/2 organic cucumber
  • 1 inch of organic ginger
  • 2 organic juicing carrots

Simply turn on your juicer and insert the ingredients one at a time until everything has been juiced. Now you are finished and ready to enjoy your masterpiece.

Feel free to make this recipe your own by adding additional fruits or vegetables to suit your tastes.

Carrot Juice, Juice, Carrots

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

Grocery Haul for the Week of August 13th!

Hello and welcome friends to another edition of Cooking with Fey! I just returned from the grocery store and thought I would share with you what I’m eating this week in hopes of inspiring you to continue to eat healthy and continue on with your fitness journey.

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/fey_fitness

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Cooking Shows

Comfort Food: 5 Ingredient Homemade Gluten & Dairy Free Banana Bread

Hello and welcome everyone to another edition of Cooking with Fey! In today’s video I am going to show you how to make some delicious gluten and dairy free banana bread with only five ingredients. That’s right, five (5) ingredients!

This is so simple to make that I just love it. So strap on your aprons and preheat that oven to 350, because let’s get baking!

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For this recipe you will need the following ingredients:

  • 3 medium bananas
  • 2 cups of gluten free oats
  • 2 eggs
  • 1/4 cup honey or maple syrup
  • 1/4 tsp cinnamon

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Optional extras:

  • 1/4 tsp nutmeg
  • 1/2 cup granola
  • 3 Tbsp coconut flakes
  • 3-4 Tbsp chocolate chips
  • 3 Tbsp chopped nuts (I like walnuts or pecans for this recipe)
  • 3 Tbsp dried fruit (blueberries or cherries would be fabulous in this recipe)

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Next, just put all your yummy ingredients in a blender and mix until smooth (if adding optional ingredients I’d hand stir these in after the main mixture has a smooth texture).

All that’s left now is to pour this mixture into a greased 9×5 bread pan and bake at 350 degrees for 20-25 minutes. You’ll know your bread is done when a toothpick or fork inserted in the middle of the loaf comes out clean.

And that’s it! Easy peasy banana bread. Please give this a go at home and let me know what you think about it.

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.

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!

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Cooking Shows

What I’m eating this week: June 11th, 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 local Asian grocery store while I was out earlier. These items will mainly be lunches and dinners, and I got a little extra than normal because I have a friend coming over for dinner this week.

 

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