5 Reasons To Drink More Tea

5 Reasons To Drink More Tea

While getting, or staying fit, it might seem strange, but there is one aspect of calories that people tend to completely forget.  A sneaky perpetrator to an otherwise healthy diet is “liquid calories”.If you’re eating healthy all day, but slugging a juice or soda with every meal, you can cost yourself an extra 500-800 empty calories that are usually laden with artificial sugars and sweeteners.

The link to this entire arictle is listed below and has been published on one of the website’s I write for. Check it out at builtlean.com.

http://www.builtlean.com/2012/11/20/health-benefits-tea/

Thanks for reading and let me know if you have any questions.

From South Bend,
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5 Reasons To Drink More Tea

5 Reasons To Drink More Tea

Based on last week’s blog on coffee I decided to discuss another great beverage. I get a lot of questions about what people should drink and the only options I ever recommend are the choices I adhere to myself in coffee, tea, water, unsweetened almond milk, and yes occasionally alcohol.  So lets talk about tea and all the great benefits that come along with it’s consumption.

Tea Statistics
Pounds of tea imported to the U.S. each year 519 million pounds
Total amount of tea consumed in the U.S. every day 1.42 million pounds
Number of men and women who drink tea every morning 2 billion
Total projected sales of tea for U.S. in 2012 $15 billion

Although not as popular as coffee in the US, tea is still widely consumed and is a staple for many americans. Lets look at some of the benefits.

1. Tea Is Loaded With Antioxidants

  • Tea is loaded with phytonutrients such as antioxidants.  Antioxidants in black and green tea, called flavonoids, may help to maintain healthy cells and tissues as well as contribute to healthy cardiovascular function. Antioxidants are natural plant based biochemicals that prevent oxidation or “rusting” of living tissues.
  • Tea can also help strengthen your immune system because its attack on bacteria, free radicals, viruses, and fungi.
  • A study by Brigham and Women’s Hospital in Boston and Harvard Medical School found that people who drank five cups of a tea were able to beat a cold five times faster than coffee drinkers were.

2. Tea Is Calorie-free And Helps Promote Fat Loss

  • So many people “watch what they eat” but ruin there otherwise healthy diets with sodas, loaded coffees, juices, shakes, smoothies, and energy drinks.
  • Tea is naturally calorie free and gives you your flavor fix while not costing empty calories found in most other beverages
  • Research indicates that substances found in green tea known as catechins and EGCG may trigger weight loss by stimulating the body to burn calories and decreasing body fat.
  • Recent research in animals show that catechins and EGCG found in green tea may also affect body fat accumulation and cholesterol levels.

3. Tea Increases Your Metabolism.

  • Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours.
  • Research suggests that drinking two to four cups of either tea may push the body to burn 17% more calories than normal during moderately intense exercise for a short period of time.

4. Tea Reduces Risk of Stroke, Cancer, and Heart Disease

  • One study shows that Eight hundred elderly Dutch men consuming 3.4 cups of tea per day decreased their risk of death from coronary heart disease by 58 percent compared to those who consumed lesser amounts of flavonoid rich foods.
  • Flavonoids in tea may also decrease the tendency of platelets to stick together that cause heart disease and stroke.
  • Studies suggest that both black and green tea may help prevent or delay the formation of tumors-specifically in the skin, lung, esophagus, stomach, and colon.
  • Green tea, according to Harvard Health Publications, has cancer inhibiting components called catechins. Specifically, studies have shown it to reduce the risk of skin, breast, lung, colon, esophageal and bladder cancer.

5. Each Variety Contains a Unique Blend Of Health/Nutritional Benefits.

  • Green tea’s role in lowering cholesterol, burning fat, preventing diabetes and stroke, and staving off dementia.
  • Black tea a potential heart tonic,cancer blocker, fat buster, immune stimulant, arthritis soother, virus fighterand cholesterol detoxifier.
  • White tea is the least processed tea and has the highest antioxidant levels, protects against cancer, heart disease, and stroke, strengthens the circulatory and immune systems as well as bones and teeth, and builds healthy skin.
  • Red tea contains magnesium, which is necessary for a healthy nervous system,  increases the absorption of iron in the body, contains potassium and copper minerals that are necessary for several metabolic functions, helps nervous tension and mild depression as it makes a relaxing sedative.

Conclusion

While I am a big proponent of caffeiene and specifically its impact on health and performance, tea offers a lower caffienated alternative to coffee with the typical cup containing about 10-60 mg of caffiene. Besides the obvious health benefits tea is versatile in that you can drink it both hot (winter) and cold (summer) and reap all its benefits. Like I stated earlier, anytime you can substitute a beverage that contains numerous health benefits for a sugar loaded juice, pop, or sports drink, is a no-brainer.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin

The Best Additions For A Healthy Salad

The Best Additions For A Healthy Salad

The term “FAT FREE” is misleading because excess carbohydrates in your diet end up as excess body fat.

Dressings

This is the BIGGEST mistake people make when eating a salad. Picking the wrong dressing can transform a typical healthy dish into a saturated fat/sugar-loaded nightmare. Here are 2 things to be aware of when picking a dressing:

  • Serving Size– Don’t load up dressing on your salad. Measure out a serving size with a tablespoon to know exactly how many calories you are taking in.  Most people are shocked when they realize how small”1 serving size” is.
  • Ingredients– Dont be mislead by labels and disclaimers such as “reduced-fat” when choosing a dressing. These labels are not regulated by the FDA and the marketing gurus will say anything to promote their brands and products. Look for hidden ingredients such as high fructose corn syrup, evaporated cane juice, brown rice syrup, and fructose the are artificial alternatives to sugars.  As a general rule stay away from dressings with a long list of ingredients or additives.

What To Choose:

Balsamic Vinegar– 2 tbsp (which is all you need) of balsamic vinegar has 50 calories. Balsamic vinegar contains polyphenols, antioxidants that can protect the body from heart disease and cancer and has enzymes that break protein down into smaller amino acids that can be more easily absorbed by the body.

Extra Virgin Olive Oil–  A moderate serving of olive oil has the healthy monounsaturated fats that can lower your LDL (bad cholesterol) and has been proven to help promote healthy skin and hair.

Alternative Oils- Alternative oils such as coconut,  macadamia, or walnut oil will provide a healthy source of Omega 3’s and give you a variety from traditional olive oil.

Make your own– If you get tired of the balsamic vinegar and oil combo try this.

½ cup Greek yogurt
1 handful fresh parsley, finely chopped
1 Tbsp red onion, finely diced
Juice from 1 lime
2 Tbsp extra virgin olive oil
½ tsp cumin

What to Stay Away From

Any pre-made salad dressings from the store like:

Ranch- One serving of ranch dressing contains approximately 140 calories and 14 grams (mostly saturated) of fat. Of the 140 calories, 130 are from fat. Don’t be deceived by the “low-fat” or “light” alternatives as they boast more unhealthy additives and sugars that are equally as bad.

Blue Cheese-Blue cheese dressing is a quick way to ruin a healthy salad. The average brand contains 152 calories and 15.6 grams of fat making blue cheese a diet blunder.

Italian-  With more than 14 grams of fat per serving and a hefty load of processed ingredients, Italian can be a real detriment to your diet.

Thousand Island– Another cream-based, fat-laden topping, Thousand Island dressing will cost you 140 calories and 14 grams of fat and  a long list of unknown ingredients.

French-French dressing is one of the worst salad additives around. Though it is technically a “vinaigrette”, French dressing still has an overwhelming 14.2 grams of fat and unnecessary sugars.

Caeser- The average brand contains more than 165 calories and 18 grams of fat. Even some of the “light” brands still pack more than 12 grams of fat per two tablespoons.

Great Additives 

Avacado- Many people dismiss the health benefits of avocado simply due to its high calorie count. However, avocados have 54% of your recommended daily value of fiber which gives this fruit much of its fat burning abilities. Just one avocado provides your body with vitamins A, C, E, K, and B6, along with  1000 mg of potassium. (About twice as many as a banana)

Flaxseed- 1/2 tbsp of flaxseed gives you your complete recommended daily amount of omega 3’s and can help lower LDL (bad cholesterol) levels. Flaxseed will help regulate digestion and contains 3 grams of fiber/serving. 

Eggs- Eggs are a great source of protein that are loaded with vitamins, including vitamin A, potassium, and many B vitamins like folic acid, choline and biotin. Very few foods share the same diverse nutrient makeup available in a single egg.

Walnuts- A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. Walnuts are a great source of protein, fiber, and healthy fats. 

Black Beans- Black beans are very high in fiber, folate, protein, and antioxidants, along with numerous other vitamins and minerals.

Edamame-These legumes pack as much protein as most animal products, without the unwanted saturated fat. Being loaded with fiber makes them filling, refreshing, and great a alternative source of protein too add in your diet.

Artichokes- The artichoke is a low-calorie, nutrient-rich vegetable that is a great natural source of antioxidants. According to the USDA, one medium artichoke is an excellent source of fiber and vitamin C, and a good source of folate and magnesium.

 Conclusion

Create your salad base with some sort of healthy/dark green leaf such as spinach, kale, arugula, or mixed greens. Add some of the ingredients listed above with some lean protein and top it off with a healthy dressing to create a great meal that will provide essential vitamins and minerals. Incorporating meals like these are crucial to a well balanced diet and will help contribute to a healthy lifestyle.

Thanks for reading and let me know if you have any questions or comments.

From South Bend,

Kevin

An Oatmeal Recipe You Will Love

An Oatmeal Recipe You Will Love

Studies have shown that regularly skipping breakfast increases your risk of obesity by 450%!

This week’s blog can be found at http://www.builtlean.com/. This is another great health-orientated website and one that I will be writing for once a month. My article is the headline article on the homepage.

Thanks for reading and let me know if you have questions or comments.

Kevin

The 10 Commandments of Good Nutrition

The 10 Commandments of Good Nutrition; According to Katrina Evans.

This week I had a guest blogger, Katrina Evans, write an article in order to provide readers with a different vantage point of certain health and nutrition points that are vital to a healthy lifestyle. This is important in understanding that not everyone is going to agree on every aspect of health, nutrition, and exercise. For example, Katrina lists “no red meat” as commandment #4. As an athlete, I would say 1-2 servings of red meat a week is actually beneficial because the combination of iron, zinc, and amino acid complex. While small details like this will surface in some research, the foundation and guidelines in the most effective programs are generally the same. Thanks again Katrina.

Good nutrition and activity are both key to maintaining a healthy life. Keeping a balanced diet is important in weight control and can provide energy to stay productive. Not only that, but it can also greatly affect emotional and mental health, providing a balance in most areas of life. Regular exercise can even prevent conditions and disabilities like heart disease, high blood pressure, diabetes and even certain types of lung cancer.

With all the facts about the links among nutrition, fitness, and good health, there is no excuse to have an unhealthy diet or inactive lifestyle. Whether it’s walking two miles a day or following work-out videos, a good diet will always make the difference in any workout plan. Keeping these key concepts about nutrition in mind while devising a custom diet plan is a great starting point towards a healthier lifestyle:

1. Eat vegetables: Nobody wants to listen to their mom, but dark greens, garlic and mushrooms are full of fiber, vitamins and antioxidants that not only boost your immune system, but have the right fire power that slows or even prevents the development of cancer.

Diet Tips

2. Eat fruits: Fruits are delicious, sweet and refreshing. By loading up on fruits instead of pastries or baked goods, dieters can feel better about themselves while enjoying a sweet treat. Fruits like blueberries and grapes are also linked to the prevention of cell damage caused by cancer.

 3. Switch to whole grains: Whole grains are full of antioxidants and fiber which is a dieter’s best friend normalizing bowel integrity and health while optimizing weight loss as well.

4. No red meats: Red meats, as delicious as they can be, are loaded with saturated fat and “bad” cholesterol offering no fiber.

5. Eat it raw: Raw foods offer more antioxidants, vitamins, minerals and fiber than they do when cooked, the same kinds of antioxidants found to prevent colon cancer.

6. Drink water: Drinking just eight cups of water is not as hard as it seems. Substituting other drinks with water will cleanse the body, replenish organs, and keep the immune system at its best. according to Discovery News, scientists found that obese dieters who drank two cups of water before each meal lost 5 pounds more than a group of dieters who didn’t increase their water intake.

7. Enjoy immune-boosting spices: Spices like garlic, turmeric, cayenne pepper, paprika, cinnamon, ginger, basil, cilantro, curry powder and parsley are not only terrific ways to dress up healthy ingredients but are also full of anti-oxidants as well as anti-inflammatory properties that boost the immune system.

 8. Don’t burn it: Recently, carcinogens in overcooked meat made it to the National Toxicology Program list of potential cancer causers from ScienceNews.com so, watch out!

 9. Stop overeating: By drinking more water and eating fiber-rich foods, it’ll be easier to control cravings and overeat. It doesn’t hurt to over-indulge in lots of water every now and then.

10. Quit the other habits: This one is huge. Bad habits like smoking and drinking too much will be counterproductive to good nutrition and exercise. We all know that they cause cancer and other diseases, so why even risk it?

 Pie chart [see text description below.]

Katrina Evans is a recent graduate from the  University of Central Florida writing to fully support health and wellness for all. She wants to be a difference in people’s lives seeing how devastating cancer can be for people and their families. Katrina also is a fruit junkie who reads all the time, works to stay fit, and listens to cool podcasts.

Thanks for reading, let me know if you have any questions or comments.

From Naples,

Kevin

kdeeth21@gmail.com