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March Myth Debunking

3 Comments 23 March 2010

Myth: Fresh vegetables have more nutrients than frozen vegetables.

Our society is all about convenience, especially when it comes to food. Many times that means that we compromise healthy, nutrient-rich choices for empty, unhealthy calories. Just drive down any main street or visit any grocery store. You’ll see plenty of convenient drive thrus, microwave meals, and packaged foods offering quick delicious choices. All convenient, but not the best option.

With that being said, it is important to know that there are a few options that are both healthy and convenient.

Frozen vegetables are a perfect example. Fresh is usually your best option, but when it comes to vegetables that is not always true. The fruits and vegetables that are frozen are usually processed when they are fully ripe. This also means they are processed when they are the most nutrient-rich.

Now, the first step of freezing may deplete some water-soluble vitamins like Vitamin C, and the B vitamins. However, the following flash-freeze steps lock in the rest of the nutrients quite well. Fresh may seem more nutrient-rich, but in reality they are usually harvested early which means they have not had time to really become nutrient-dense. They are still ripening outwardly which makes them suitable to sell in stores, but they do not have the same nutritional value as food that is picked when it is fully ripe. What’s more, they are exposed to excessive heat during the shipping process which may further deplete them of certain nutrients.

So does that mean that frozen vegetables are always your best bet? Not necessarily, fresh fruits and vegetables that are in season are going to be your best bet. Here are a few tips to remember when buying fruits and vegetables:

Buy fruits and veggies that are in season.
Buy locally grown if possible.
Buy top grade frozen such as U.S. Fancy, or U.S. No. 1.
If buying frozen don’t let them sit in your freezer for months. Nutrients will deplete over time.
Microwave or steam veggies to prepare them. Boiling will deplete water-soluble vitamins.
Canned vegetables should be your last resort, they are the least nutritious.

No matter how you eat fruits and vegetables,the main tip is to eat more. If all you can afford is frozen then buy frozen, just try to eat more of them. Most Americans don’t get enough fruits and vegetables in their diet. Find ways to incorporate more into every meal. If you’re eating enough then it won’t matter if your choices aren’t the most nutrient-rich; you’ll still be getting enough of the health benefits.

Here is a great resource for more tips, recipes, and a calendar of what is in season.

Diet

Chicken Soup – Protein Style

1 Comment 09 December 2009

In last weeks post, I mentioned that chicken soup is great for colds. It’s one of the few common cold remedies that holds it’s ground. It’s also a great comfort food, and with all this snow everyone could use a nice hot bowl of soup. So I thought it would be fun to post a great chicken soup recipe I found on AllRecipes.com. This isn’t your traditional chicken soup, but it’s got a delicious twist to it.

Peanut Butter Vegetable Chicken Soup

Photo attributed to Rachael

Ingredients

8 cups chicken broth
2 cups diced, cooked chicken meat
1 cup peeled and cubed potatoes
1 cup diced carrots
1 cup diced zucchini
1 cup broccoli florets
1 cup canned whole tomatoes, chopped
1/2 cup chopped celery
1/2 cup chopped onion
1/2 cup chopped green bell pepper
2 cloves garlic, minced
1/2 cup peanut butter
1 tablespoon chopped fresh parsley
salt to taste
ground black pepper to taste

Directions

In a large stock pot, combine the broth, chicken, potatoes, and carrots. Bring the soup to a boil, and then reduce heat to medium. Cook for about 10 minutes, till vegetables are tender.
Add zucchini, broccoli, tomatoes, celery, onion, green pepper, and garlic. Simmer for about 8 minutes.
Add peanut butter, parsley, salt, and pepper; stir until peanut butter is fully blended. Simmer for 3 minutes longer.

Nutritional Information

Amount Per Serving Calories: 230 | Total Fat: 11.2g | Cholesterol: 26mg

Serves 8

Diet, Exercise, General Health, Massage Therapy, Mental Health

Utah County Community Health Fair!

Comments Off 11 November 2009

November 18th, 19th, and 20th are important days to remember. Edgemont Physical Therapy and Fitness is hosting a free community health fair on those days! You’ll want to be sure to check it out. It’s ongoing for 3 days so no excuses for missing it! Here is a schedule of the events.

Edgemont Physical Therapy and Fitness is offering a free week’s pass to the health club 11/16 – 11/21. Do yourself a favor, and take advantage of this offer!

Wednesday Nov. 18th:

6 am – 6pm — Come work out for free.

2:00 pm – 3:30 pm — Complimentary 20 minute health assessment given by a certified personal trainer.

6:00 pm – 6:30 pm – Free health class taught by a Paul W. Sagers, PT. Paul is a physical therapist who own Edgemont Physical Therapy and Fitness. He will speak on proper back care, and how to prevent back injuries. Many back injuries are caused by simple mistakes that could easily be prevented. Come learn how to take better care of your back!

6:30 pm – Q and A Session.

Thursday Nov. 19th:

6 am – 6 pm — Come workout for free.

8 am – 4 pm — Complimentary 15 min. chair massage.

12:00 pm – 2:00 pm – Complimentary 20 minute health assessment given by a certified personal trainer.

6:00 pm – 6:30 pm — Free community health class taught by Lisa Owens. Lisa is a certified Personal Trainer. She will speak on how to make effective goals. Many people do not stick to their goals to improve their health due to poorly set goals. Come learn how to make affirmations and goals that will help you really get the results you want.

6:30 pm — Q and A Session.

Friday Nov. 20th:

6 am – 6 pm — Come workout for free.

12 pm – 2 pm — Complimentary 20 minute health assessment given by a certified personal trainer.

8 am – 6 pm — Complimentary 15 min. chair massage.

6:00 pm – 6:30 pm — Free Community Health Class taught by Camylle Katherman. Camylle is a Personal Trainer and Massage Therapist who owns Secondwind Bodywork. She will speak on Stretching 101- how to prevent shoulder tightness and headaches at your workspace.

6:30 pm — Q and A Session.

For further questions or to schedule an assessment call 435-229-6512.

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Diet, Uncategorized

November Myth Debunking

Comments Off 02 November 2009

Myth – Warning: Eating Turkey May Cause Drowsiness

For years the turkey at the center of your Thanksgiving feast has been blamed for causing drowsiness. Turkey does in fact contain an amino acid called tryptophan which has been documented to cause sleepiness. Tryptophan is used in several ways by the body. It is one of these uses that gives turkey it’s bad rep. The body can metabolize tryptophan to produce the neurotransmitters, serotonin and melatonin, that have a calming effect. However, in order to make you drowsy, tryptophan needs to be taken without any other amino acids or protein. Turkey, along with your other Thanksgiving dishes, provides plenty of protein.

The amount of tryptophan found in turkey is considerably less than the amount in Swiss cheese and pork. In fact, chicken and ground beef each contain about the same amount per ounce as the celebrated Thanksgiving Day bird. In the end it is actually the effects of eating such a large meal that causes drowsiness. After consuming that much food, your blood flow is slowed, and that in turn decreases the amount of oxygen reaching your brain. So as you will see it is more accurately the effect of a large amount of food on your body that causes drowsiness.

Lesson: Don’t stuff yourself over the holiday!

Diet, Exercise, General Health, Massage Therapy, Mental Health, Uncategorized

Free Community Health Fair

1 Comment 02 November 2009

Edgemont Physical Therapy and Fitness will be hosting a Free Community Health Fair! Mark the 18th, 19th and 20th of November on your calendars! Just in time for the holidays come take advantage of numerous free resources to help you take charge of your health.

FOR MORE INFO CHECK HERE!

Complimentary gym membership to Edgemont Physical Therapy and Fitness (valid 11/16 – 11/21)
Sign-up for a free health consulation with a certified Personal Trainer
Free chair massages
Evening community health classes
Blood Pressure and health risk assessments

For any questions, or if you’d like to become involved then please use the contact form on the sidebar!

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Diet, Exercise, General Health, Mental Health

October – Breast Cancer Awareness Month

Comments Off 07 October 2009

October is National Breast Cancer Awareness Month. Throughout this month tips and cancer prevention tips will be highlighted on UtahValleyHealth.org. According to the CDC breast cancer is the most common cancer in women next to non-melanoma skin cancer. Breast cancer is the number one cause of cancer death in Hispanic women, and the second most common cause of cancer death in most other races.

Throughout October (and the rest of the year) the National Breast Cancer Awareness Month (NBCAM) organization works with national public service organizations, professional medical associations, and government agencies to promote breast cancer awareness. They also help spread information on the disease, and work to give women access to screening services. For more information visit http://www.nbcam.org/.