Cooking Shows

Pomegranates for Taste and Good Health!

Hello and welcome to today’s edition of Cooking with Fey! It’s suddenly cold and rainy here on this suspiciously wintery feeling Friday and today we are going to talk about one of my guilty pleasures- the pretty pomegranate.

Pomegranates are a complicated fruit to eat. Technically they are a berry, but the exterior skin is thick and inedible, trust me on this. But what is edible are the amazingly delicious seeds inside, which are called arils. Fantastic pomegranates have health benefits to add to your diet such as: reducing free radicals in the body, protecting our heart and aiding our bodies with their anti-inflammatory properties. These health benefits are wonderful for those of us with Atrial Fibrillation, as we can use all the help we can get to help our hearts function better and safer.

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Pomegranates are also an excellent source of:

  • Vitamin C
  • Vitamin K
  • Folate
  • Potassium
  • Antioxidant Punicalagin
  • Punicic Acid

As you may know, pomegranates 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.

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 pomegranates, had the largest positive impact.

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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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.

Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. This means that pomegranates can help the nervous system regulate muscle movements more effectively. This is great for those of us wanting to lead more physically active lifestyles as the potassium found in pomegranates can make our muscles more effective during exercise or sports!

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Additionally, pomegranates 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. Pomegranates contain three times (3x) the antioxidant levels of green tea or red wines. Which is quite the feat for such little arils!

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.

Punicalagins are a type of antioxidant found in pomegranate juice. This particular type of antioxidant works to reduce inflammation in the body. Preliminary studies are showing that pomegranates can reduce inflammation in the digestive tract, as well as work wonders for decreasing the inflammation in breast cancer and colon cancer cells. Diabetics can also rejoice for the health benefits of punicalagins. In a study performed by scientists Sohrab, Nasrollahzadeh, Zand, Amiri, Tohidi and Kimiagar during a 12-week study concerning people with diabetes, the researchers found that 1.1 cups (250 ml) of pomegranate juice per day lowered the inflammation markers CRP and interleukin-6 by 32% and 30%, respectively. Which may sound a little too “sciency” for this nutrition series, so just know that this is a really good thing for anyone living with diabetes.

Punicic Acid is a type of fatty acid found in the arils, or seeds, of pomegranates. Punicic Acid is a type of Conjugated linoleic acid (CLA) that many people use to help reduce their overall body fat percentage. I know many a personal trainer, nutritionist and doctor who tell their clients or patients about how wonderful CLA’s are for fat reduction. Science is also starting to point out that CLA consumption has a link to lower risks of developing type 2 diabetes and some cancers.

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RECIPES:

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Additional Reading:

 

Cooking Shows

Meal Planning for a Healthy Diet

Hello and welcome everyone to today’s blog post on eating healthy. This is a huge topic so I thought I would start off small and just touch on the topic of meal planning. Meal planning is amazing. It’s saved my butt so many times and kept me on track to meeting my fitness goals. How, you ask? Because meal planning means I have everything I am going to eat for the week mapped out and ready to go so it takes the thinking and guess work out of what I eat in a day.

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My typical strategy is to make all my breakfasts and lunches on Sunday, package them in Tupperware containers, and then nab them each morning as I race out the door. Dinners I tend to cook in smaller batches that only last for two or three days.

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Now, this might sound dreadful, but not to worry, I’m not eating the exact same thing every single day. When I cook on Sunday I make several smaller meals all at once and bake them all in the oven together or on the stove top. For example, say I got a bunch of chicken thighs on sale at the store on Sunday. I’ll take aluminum foil and put some chicken, carrots, onions and cumin in one packet and wrap it like a Christmas present. Then, I’ll take another packet of aluminum foil and place some chicken in it with asparagus, mushrooms, shallots and garlic. I’ll keep adding different veggies and spices to each packet so that I can pop all of that in the oven together and have instant meals to eat throughout the week. But did you notice how each aluminum foil packet was different? They all may contain the chicken I bought on sale, but there is enough variety in vegetables and spices to keep it interesting and so I won’t get bored eating chicken all week.

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I do something similar with breakfasts. I adore oatmeal- really, it’s my jam. So I’ll make a week’s worth of oatmeal, then add various fruits, spices or other ingredients to keep it interesting. Like this week, I added the following items to my oatmeal: cranberries (because why not), chia seeds, coconut milk, cinnamon, fresh mango, diced apple and raisins. See? Even a tiny addition can really change the flavor and texture of a dish.
However, if you’ve never done it before, here are some handy tips on how to meal plan. (I also did some digging and found an interesting read on the MyFitnessPal Blog that I’ve linked for you to read as well.)

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First, take stock of the upcoming week. Whip out those phones and open your calendars. What do you have going on? Are you racing from work to soccer practice with the kids? Do you have late meetings? These are things you need to take into account when meal planning. If you are running with the kids to practice directly after work, you’ll probably want to make meals that are more portable and easier to eat from the stands while the kids practice. If you’re staying late at work, does your office have a refrigerator where you can put your lunch and dinner to eat later? Nothing kills good intentions better than having to get fast food for a meal rather than eating something nutritious and homemade. Also, look to see if you’ll have time to make dinner each night, or if you need to make a large dish that will last several days (like I do).

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Next, poke around in your kitchen to see what you already have. I like saving money, so anything that I already have at home that I don’t need to buy twice is great. Try to think of meals that can incorporate what you already have to save money. Google is a great resource for finding yummy recipes using what you already have on hand. Another great thing for new cooks is that most recipes will tell you how many people the dish feeds (or how many days of leftovers you can expect), this is valuable information when planning your meals for the week.

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Now it’s time to go to the store. If you don’t have a bunch of recipes memorized like I do, feel free to bring your recipe food lists with you to the store so you make sure you get everything you need for the coming week. I try to buy seasonal produce that’s on sale to further stretch my money. I do the same thing with the meat section. I head straight to the “Manager’s Sale” section and inspect the meats there for anything appealing to me. Remember those chicken thighs I was talking about earlier? I got those on sale for 50% off! The feeling of getting a pound of organic, non-GMO chicken for less than $5 is a great feeling.

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You’re almost done! You’ve looked at your week, taken stock of the kitchen, gathered your bounty from the store, and now you are home. So let’s get cooking. Now you just need to cook all this great food and you’ll be done. Granted, depending on your recipes this may take a bit, but your Future Self will be so grateful to Past You for being able to open the fridge and see all this amazing food sitting inside ready to be eaten.
And you’re done! Let me know what you thought about this post in the comments.

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

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 Gluten Free 5 Ingredient Protein Breakfast Balls

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

Today I will show you how to make some delicious and easy high protein breakfast balls. This tasty breakfast is high in both protein and healthy fats, while being vegan and gluten free. Foods such as this are great for those of us with heart conditions, and this recipe is low enough in sugar for diabetics to enjoy.

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Those of us with heart conditions can benefit from the healthy fats in this recipe because these fats may help lower our blood cholesterol. Having high cholesterol is bad for many reasons, but one of the main ones is that high cholesterol can cause a buildup of plaque in your arteries- which could lead to nasty conditions like heart attacks or stroke. To prevent this, make sure your diet is full of monounsaturated fats instead of the harmful saturated and trans fats. Remember it this way, fats from plants or nuts are generally good for you, while fats from animals or chemically processed things from a lab are worse for your heart.

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Protein is great to help muscles (like your heart) heal and repair. So be sure you are getting enough of this vital macro-nutrient in your diet. If you have questions about how much protein you should be eating in a day, just message me and I would be more than happy to help.

Additionally, this recipe is low enough in sugar to be a good choice for diabetics as well.

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To make this recipe yourself at home, you will need the following ingredients:

  • 3/4 cup vegan protein powder
  • 1/2 cup nut butter
  • 2 Tbsp honey (or maple syrup or agave)
  • 2 Tbsp flaked or shredded coconut (feel free to toast the coconut if you’d like)
  • 2 Tbsp Hemp hearts or diced nuts

If you’d like to make this recipe into balls like I did, simply mix these ingredients together and shape the mixture into balls with your hands. These yummy treats will keep in an air tight container in the refrigerator all week for a delicious breakfast on the go.

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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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Cooking Shows

Mini Grocery Haul: Fourth of July Party Edition

Hello and welcome everyone to another edition of Cooking with Fey. With the Fourth of July holiday right around the corner for those of us in the USA, I thought I would share with you what my friends and I will be eating on the big day.

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My friend is the “grill master” so she’s supplying the meat for the day, so I’m in charge of the side dishes.

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

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Cooking Shows

Father’s Day Edition: Roasted Pork Loin with Vegetables

Hello and welcome everyone! And a big Happy Father’s Day to all you dads out there! I hope you all are having a fantastic day with loved ones.

In today’s video I’m showing you all how to make some delicious sliced pork loin and various vegetables in the oven. This is a quick, easy and delicious way to make Sunday dinner for your dad(s).

However, I do apologize for the lost footage in this video. I thought I had hit “record” when I first started filming today, but alas, I did not. So there this video picks up after everything is chopped and on the baking sheet.

The vegetables I used today were:

  • summer squash
  • zucchini
  • portobello mushrooms
  • red and green bell peppers
  • red and yellow onions

As always, please like and subscribe to my site, and feel free to check out my daily life over on Instagram (@fey_fitness) or on YouTube at Fey Fitness.

Cheers,

Fey

 

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