Cooking Shows

Protect Yourself With Tasty Tomatoes

Hello and welcome to today’s installment of Cooking with Fey! On this breezy fall Friday we are going to exploring a fruit from the nightshade family that is commonly lumped in with vegetables, the tasty tomato.

Tomatoes are a native to South America that have health benefits to add to your diet such as: reducing free radicals in the body, battling certain cancers and assisting with the management of heart conditions or anemia.

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Tomatoes are also an excellent source of:

  • Vitamin C
  • Potassium
  • Folate
  • Vitamin K
  • Vitamin A and Beta-Carotene
  • Antioxidants such as Lycopene and Zeaxanthin

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

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Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. This means that tomatoes can help the nervous system regulate muscle movements more effectively.

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.

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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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.

And if you’ve ever seen a red or orange fruit or vegetable, chances are that it contains Beta-carotene. This antioxidant is used by the body to create Vitamin A, which as we discussed in the previous paragraph, can help the body see better, support a healthy immune system, and protect our heart, lungs and kidneys.

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As you may know, tomatoes 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.

Lycopene is one such antioxidant that is found in cell membranes. This antioxidant helps maintain cell integrity when it is under assault by toxins or free radicals. Some scientific research has discovered that lycopene could be useful in lowering the risk of prostate cancer in men.

Zeaxanthin is an important antioxidant for our eyes. Researchers from Nutrition & Metabolism found that Zeaxanthin increases the optical density of several macular pigments, meaning it protects our eyes against the development of macular degeneration. Scientists from Investigative Ophthalmology and Visual Science made similar discoveries in their research of Zeaxanthin.

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.

So go ahead, grab a handful of tomatoes and enjoy the benefits this amazing food has to offer!

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RECIPES:

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Additional Reading:

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Fitness Videos

Holiday Gift Buying Ideas: Gym Clothes

With the holidays in full swing, I wanted to take a moment and talk about a gift idea that you may be pondering for that special gym rat in your life (or for yourself!). Many people buy me gym clothing for the holidays, and from what I hear from my other trainer buddies they are in the same boat. Buying clothing for your special workout friend or coworker isn’t a bad thing- heck, with as fast as some of us go through clothes it is a blessing- but not all gym clothing is created equal.

So today I wanted to take a moment and talk about the differences in gym attire so you can be more informed as you brave the stores for possible gift ideas.

Box, Card, Celebrate, Celebration

Cotton vs. Synthetics: What’s the Big Deal?

In short, everything.

For the longest time cotton was king. It’s cheap, easy to find, and comes in a variety of colors (or with fun logos). Some people even tout that the fabric itself helps grip barbells for squats or hip thrusts.

TRAINING TO BEAT ALL MIGHT Women's Tank Top Front

However, that’s about where cotton’s usefulness ends. Why, you ask? Because cotton has a huge flaw, and we find that flaw in science.

To better understand this we need to look at thermoregulation.

Thermoregulation is the process in which the thermoregulatory center in the hypothalamus readjusts body temperature in response to small deviations of a set point.1

This is just a fancy way of explaining how our bodies move heat out of our system. For example, when we workout our internal body temperature begins to raise, when that happens our thermoregulatory system activates to remove that excess heat from our body.

We mainly see this as a flush of pink of red in our cheeks and sweat under our arms. This excess heat in your body is moved through your blood to your skin where it is released out into the world around you. Additionally, your clothing can act as a heat conductor to transfer this heat from your body to your clothes.1

However, if you are wearing something that traps all that heat, like cotton, then your body isn’t going to cool down as quickly or as effectively.

Cotton also traps moisture, like sweat, and hangs on it. Meaning if you are wearing a cotton top and playing an intense game of basketball, then your sweat soaked clothing is going to cling to your body- while also holding onto all that excess body heat.

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Sounds pretty gross, right? Well, luckily there is hope.

This is where synthetic fibers come in. Things like polyester, rayon, nylon, latex, bamboo and spandex are all great examples of synthetic fibers. These fibers are amazing work horses that wick the moisture (sweat) away from your skin and release it into the atmosphere. They do the same thing with body heat, removing it from your system so you feel and stay cooler, longer.

Synthetics are also softer (in my opinion). While you might be paying a little more upfront, the synthetic clothing I own has far outlasted the cotton textiles that are exposed to the same gym conditions. Synthetics also glide across the skin better, which is ideal for people with sensitive skin that could get irritated from how cotton can catch or rub.

The ISSA, which is where I received my certification, has this handy infographic that I thought I would share to illustrate the differences between cotton and synthetics.

Synthetic and Cotton Explanation Graph

So there you have it, the main differences between cotton and synthetic fibers in gym clothing. Please let me know if you have any questions, and happy gift buying!

Decorating Christmas Tree, Santa Woman

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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References

1. Wilmore, Jack H., and David L. Costill. Physiology of sport and exercise. Champaign, IL: Human Kinetics, 2004. Print.

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.

Grilled Meats, Steak, Sausage, Meat, Beef, Food, Grill
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.

Breakfast, Oatmeal, Walnuts, Blueberries, Berry
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.)

Time, Calendar, Saturday, Weekend, Day, Days, Date
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).

Spices, Jar, Kitchen, Cooking, Wooden, Pepper, Glass
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.

Grocery Store, Supermarket, Vegetable, Shop, Tomato
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.

Cooking, Pies, Vareniki, Pelmeni, Cook, Food, Kitchen
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

Atrial Fibrillation Approved Grocery Haul for December 3rd, 2017!

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

Today I thought I would share with you a grocery haul that is perfect for those of us with Atrial Fibrillation. When shopping for groceries with Atrial Fibrillation, try to stick with fresh fruits and vegetables and unprocessed meats. The goal is to eat food in as close to it’s nature state as possible, so try to avoid foods found in boxes or cans.

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You’ll also want to try and limit your salt or sugar intake. I’m trying out some Greek yogurt mixed with fruit to add more protein to my diet, and ward off those pesky sugar cravings. Salt is another thing to avoid. By reducing your intake of boxed or canned food items you can decrease your salt intake fairly easily and naturally. When cooking, try to cut back on how much salt you would normally use and see how your meal tastes. You might be surprised by how easy it is to reduce your salt content in food without sacrificing flavor.

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Leafy greens are a must, as they are a great source of micro-nutrients your body needs. Broccoli is an amazing addition to your diet for the vitamin content as well, so try roasting or steaming this yummy food to add to your lunches or dinners throughout the week.

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Meat, like chicken, is a great source of protein to help your body repair and maintain muscle tissue, like your heart. So be sure to get between 40-60 grams of protein each day to help your body performing at its best.

If you have any specific questions please leave them in the comments down below and I would be happy to answer them.

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

Atrial Fibrillation Approved Grocery Haul for October 22, 2017!

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

Today I thought I would share with you a grocery haul that is perfect for those of us with Atrial Fibrillation. When shopping for groceries with Atrial Fibrillation, try to stick with fresh fruits and vegetables and unprocessed meats. The goal is to eat food in as close to it’s nature state as possible, so try to avoid foods found in boxes or cans.

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You’ll also want to try and limit your salt or sugar intake. I’m trying out some powdered peanut butter to add more protein to my diet and ward off those pesky sugar cravings. Salt is another thing to avoid. By reducing your intake of boxed or canned food items you can decrease your salt intake fairly easily and naturally. When cooking, try to cut back on how much salt you would normally use and see how your meal tastes. You might be surprised by how easy it is to reduce your salt content in food without sacrificing flavor.

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Leafy greens are a must, as they are a great source of micro-nutrients your body needs. Carrots are an amazing addition to your diet for their vitamin content as well, so try roasting or steaming them to add to your lunches or dinners throughout the week.

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Meat is a great source of protein to help your body repair and maintain muscle tissue, like your heart. So be sure to get between 40-60 grams of protein each day to help your body performing at its best.

If you have any specific questions please leave them in the comments down below and I would be happy to answer them!

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 Grocery Haul for the Week of October 8th, 2017!

Hello and welcome everyone to another grocery haul video. This short vlog is going to focus on delicious heart healthy ingredients like fish, spinach, non-fat Greek Yogurt and fresh vegetables to help keep our heart healthy and strong.

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 September 24th, 2017.

Hello and welcome friends to another edition of Cooking with Fey!

I went to the grocery store today and thought I would film what delicious food I  picked up for the coming week.

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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