Maximize Your Nutrition With These Winter Fruits and Veggies

Tips To Help Fight A Cold Or The Flu

Staying well during cold and flu season is hard to do but with a little nutrition know-how, fighting a cold or the flu is a little easier.

There are several important things to remember when you are trying to prevent a cold. First of all, sugar suppresses the immune system and hinders your ability to fight off the sickness. It is good practice to avoid sugar as a prevention and especially during a cold. A good multivitamin is a must to take every day for prevention of colds. And last, if not restricted by medicine, grapefruit is perfect for providing vitamin C and detoxifying the liver to keep you well.

If you currently have a cold and are in dire need of relief, remember these points to help your body fight the cold faster:

• Drink plenty of fluids. Water and a small amount of fresh fruit juice are best.
• Avoid dairy which has been shown to increase congestion.
• Avoid diuretics such as coffee and tea.
• Avoid alcohol which depletes stores of vitamin C.
• Eat light with focus on easily digestible foods such as broths, vegetable soups, salads, fish and chicken.
• Chicken soup actually does work! Researchers say that the cold-fighting powers are from the vegetables that are part of the stock and that it helps relieve symptoms especially congestion. Make a batch of chicken vegetable soup and freeze to thaw when you are fighting a cold.

Grandma’s Chicken Soup Recipe

Ingredients :

• 1 young (3-4 lb.) chicken
• 1 tbsp. salt
• 2 qts. water
• 2 med. onions, whole
• 4 med. potatoes, sliced
• 1 tsp. pepper
• 4 carrots, scraped or diced
• 3 stalks celery, cut in 2 inch pieces
• 1 parsley sprig
• 1 parsnip, pared, if desired

Preparation :

1. Clean chicken and cut into serving pieces. Place chicken in pot, cover with water and cover pot. Bring to full boil, then reduce heat and simmer for 30 minutes. Add whole onion and simmer 30 minutes more. Add salt and pepper and simmer 15 minutes more.
2. Meanwhile, wash vegetables and cut into bite size pieces. Add in 15 minute intervals in this order: carrots, celery, parsley and parsnip. Cook until chicken is tender.
3. Before serving let soup cool, then skim off fat. If allowed to chill several hours, fat will rise to top and solidify for easy removal. Strain soup, if clear broth is desired, discarding any vegetables you do not like. Return chicken to soup or serve separately.

Note: If a creamier soup is desired, mash potatoes and then add to soup, also discarded vegetables can be pureed until smooth and returned to broth.

Click here for more information.

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This Nutrition Update is brought to you by Valerie Costanza and Seasons Wellness Clinic. For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment.

Healthy Woman Wellness Challenge 2012

Need inspiration? Information? Accountability? Join some of North Louisiana’s top physicians, nutritionists and personal trainers for the 2012 Healthy Woman Wellness Challenge. Each FREE session offers you the opportunity to accomplish your nutrition and fitness goals for the new year. The reward? A healthier you, goodies, door prizes, and much more! This year we have added a 30 minutes workout to the end of each session. So bring your water bottles and let’s get going!

Healthy Woman Wellness Challenge Session #1

The first session of the 2012 Healthy Woman Wellness Challenge will be held on Tuesday, January 10th from 5:30pm – 6:30 pm at the Lincoln Parish Library Community Room. We will be conducting optional weigh-ins and measurements at the end of each session so please come prepared to exercise and dress comfortably.

Our first session will include:

• Meal plans
• Strength workouts
• Recipes
• Time Management | Making time for yourself
• Prepping for our 5k run with Maryanne Smith
• Optional weigh-in and measurements (5 – 5:30 p.m. and 6:30 – 7 p.m.)

To register, you must first join our Healthy Woman program and then click the link to RSVP. Please note: you must RSVP for each session after you have joined.

Healthy Woman Wellness Challenge Session #2

Join us for the second session of the 2012 Healthy Woman Wellness Challenge on Tuesday January 24, 2012 from 5:30 PM to 6:30 at the Lincoln Parish Library Community Room. Don’t forget we will be exercising and doing weigh-ins at the end of this session. So, come prepared to workout and dress comfortably. You can still attend this event even if you are not participating in the Healthy Woman Wellness Challenge.

The focus for this session will be:

• “Knees, Knees, Knees!” | Orthopaedic Surgeon, Major Blair, M.D., will discuss ways to avoid injury while exercising.
• “Getting down to the basics: Nutrition” | Registered Dietician, Jessica Hood, RD, LDN, will give nutrition advice and tips on staying on track with your diet.

You must be a member of the Healthy Woman program to participate in this event. If you have not joined already, click here. Membership is free, and the benefits last a lifetime. You must RSVP for each session of the Healthy Woman Wellness Challenge that you would like to attend.

Healthy Woman Wellness Challenge Session #3

Our 3rd session of the 2012 Healthy Woman Wellness Challenge will take place on Tuesday February 7, 2012 from 5:30 PM to 6:30 at the Lincoln Parish Library Community Room. Don’t forget, we will be working out and breaking a sweat for the last 30 minutes of the session. We will also be doing weigh-ins and measurements. So, dress comfortable!

The focus for this session will be:

• “Hello, dont forget about your heart!” | Interventional Cardiologist, Michael Langiulli, M.D.
• Heart Health Recipe Fun

To join Healthy Woman or RSVP to this event, click here. Membership is free, and the benefits last a lifetime.

Healthy Woman Wellness Challenge Session #4

Session #4 will be our final session of the Healthy Woman Wellness Challenge. This session will take place on Tuesday February 21, 2012 from 5:30 PM to 6:30  at the Lincoln Parish Library Community Room. 

Our focus for this session will be:

• Staying on track… You CAN do it!
• Accountability = Stability

To RSVP for this session or to Join Healthy Woman, click here.

For more information about the sponsors of the 2012 Healthy Woman Wellness Challenge, please visit their websites.

• Northern Louisiana Medical Center 
• Body Back by Maryanne Smith  or on Facebook
• Seasons Wellness Clinic and Seasons – The Spa or on Facebook and Twitter
• Sharon Jackson’s Personal Training Services or on Facebook

Click here to see out photos from a previous Healthy Woman Wellness Challenge 5K!

 

Nibble-On-This: Best Food Phone Apps!

With the convenience of today’s technology, there is no excuse for poor eating habits. From recipes and food journals to menu planners, you can find just about anything you need online. There are hundreds of apps that can be downloaded to your phone or iPad to help with any dietary needs or health plan. Some of my favorites include:

Top 10 Summer Fruits and Veggies

 

Summer is in full swing and with the hot weather comes delicious fruits and vegetables! We have an abundance of fresh, local harvest here in North Louisiana. You can get these foods directly from local farms or from the farmer’s market (see the map below for directions or visit the Ruston Farmer’s Market website). When preparing your fruits and vegetables, you can be creative while keeping it simple. Here are my top 10 ideas on how to enjoy the wonderful flavors of summer:

 

 

 

1. Blueberries: best when eaten fresh or on top of salads and oatmeal

2. Zucchini: cut in strips, season, cover lightly with oil and bake for fries

3. Tomato: what can you not do with tomato?

4. Eggplant: slice lengthwise in ½ inch strips, season and grill. Top with sautéed tomato

5. Green beans: sauté in oil, water, onion and seasonings

6. Cucumber: slice and place in a pitcher of water…very refreshing!

7. Bell peppers: stuff with beef, rice and tomato

8. Peaches: peach salsa with tomato, onion, bell pepper, jalapeno, cilantro and lemon juice

9. Squash: slice, steam, season and mash

10. Okra: sauté with tomato

Visit the Ruston Farmer’s Market for fresh, local produce!

Peaches: A Sweet Approach to Weightloss

 

 

 

 

 

 

 

 

Need to Spice Up Your Life? Cook with Herbs!

by Valerie Costanza, RD  Cooking with Herbs Are you tired of the same flavors used in your every day cooking? Do you want to add spice to your life but aren’t sure how? Adding fresh herbs while cooking not only turns an ordinary meal into extraordinary but also has added health benefits. Herbs come from a plant so just like fruits and vegetables, they contain vitamins, minerals and antioxidants. These nutrients are best absorbed from foods not supplements therefore getting a varied diet is important to health. Herbs used in cooking can add health benefits such as: Thyme improves the immune system Sage aids in digestion and calms the nerves during stressful times Rosemary stimulates the liver to detoxify the body Garlic destroys cancer cells and disrupts tumor cell growth Parsley acts as an anti-inflammatory, as well as protects the body against colds and the flu There are many more disease fighting herbs. Rack up the health benefits by adding them to each meal and don’t be afraid to try new spices. Baked Chicken alla Milanese Ingredients : 1 clove(s) garlic 1 cup(s) parsley leaves 1/2 cup(s) seasoned breadcrumbs Zest of 1/2 lemon Salt and pepper 2 boned chicken thighs, rinsed and patted dry 4 tablespoon(s) olive oil 2 lemon wedges Directions: Preheat oven to 400 degrees F. Chop the garlic together with the parsley and place in a small bowl. Add the breadcrumbs, lemon zest, salt, and pepper. Moisten this mixture with 2 tablespoons of oil. Lay the boned thighs in a heavy baking pan and coat the top of the chicken with the breadcrumb mixture. Drizzle the chicken with the remaining olive oil and bake for 25 minutes, or until browned. Serve with lemon wedges. This Nutrition Update is brought to you by Seasons.  For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment.

 

BIA Explained: Measuring Muscle Mass and More

The following guest post was written by Dr. Joseph A. Debé,  a graduate of Southern California University of Health Sciences. He is a Chiropractor with Board Certification in Nutrition, a licensed Certified Dietitian-Nutritionist, as well as a Certified Chiropractic Sports Practitioner. You can read more of Dr. Debé’s posts at www.drdebe.com.

Most individuals embarking upon a weight-loss program set a goal to lose a certain number of pounds. They often become obsessed with checking their progress on the bathroom scale. Although a change in body weight is of importance, it is really very incomplete data. The issue is that the scale does not tell you what type of body tissue you are losing or gaining. It is very common for people to think they are achieving a desirable result in losing weight when in fact they are losing lean, healthy tissue and not fat. It is also very possible to see no change on the bathroom scale as your body is simultaneously building lean, healthy tissue and burning fat.

The numbers people should be concerned with are those concerning their body composition rather than body weight. There are a number of methods available to measure body composition including dual energy x-ray absorptiometry (DEXA), radioisotope dilution, and computerized tomography scanning. These methods are not readily available, however. The more commonly used techniques include hydrostatic (underwater) weighing, skinfold testing, near-infrared interactance, bioelectrical impedance, girth or circumference measurements, and body mass index (weight divided by height squared). Of these methods, under-water weighing was long considered the gold standard. In the last couple of years, a company called RJL Systems has developed advanced computer software, based on DEXA, for use with their bioelectrical impedance analyzer. This system is more accurate and reproducible than underwater weighing. What’s more, it gives additional extremely valuable information not available with the other techniques.

Bioelectrical impedance analysis works in the following way. The subject lies down on a flat surface and has electrodes attached to the wrist and ankle of their dominant side. A device is attached to the electrodes, which sends a very weak electrical current through the body (nothing is felt). The device measures the voltage drop of this current and yields two measurements: resistance and reactance. The values for resistance and reactance are entered into a computer program along with the subject’s height and weight. Mathematical analysis of these data yields the body composition measurements.

Electrical resistance is a measure of ability to conduct an electrical current. A good conductor has low resistance. The extracellular water (ECW) or fluid found outside the body cells, in combination with electrolytes, is the main conductor of the body. Fat, which has a low water content, has a high resistance. The resistance value is used to give a measure of the extracellular volume of the body.

Electrical reactance is an indication of capacitance – the ability of the body cells to store an electrical charge. Reactance is directly proportional to intracellular volume.

All other commonly available methods of measuring body composition divide tissue into two compartments: fat and fat-free mass (FFM). This is valuable information. However, the RJL Fluid and Nutrition Analysis takes things one step further. Not only does it measure fat and fat-free mass, but it further sub-divides fat-free mass into the compartments of body cell mass (BCM) and extracellular tissue (ECT). Measures of total body water (TBW), extracellular water (ECW), intracellular water (ICW), and phase angle are also made. Also, an estimate of basal metabolic rate is given. Now, let’s see what all this means and how it is of value to people trying to lose weight, bodybuilders, endurance athletes, individuals on detoxification or anti-aging programs, and the acutely and chronically ill.

Body cell mass (BCM) is one of the most important values obtained with this testing. BCM is the measure (given in pounds and as a percentage of body weight) of all the living metabolically active tissue in the body – muscle, organ, and blood cells. Contained within BCM are all the body’s intracellular water (ICW), and proteins and other solids. With serial testing, a change in body cell mass is due primarily to a change in muscle mass. Changes in BCM can be picked up within 72 hours. Increases in BCM equate with anabolism – the process of converting food into living tissue. Decreases in BCM are involved in catabolic (breaking down) processes. BCM is the tissue that is consumed (with negative consequences) in illness, disease, aging, under-nutrition, and athletic overtraining. Decreasing BCM from any cause leads to weakened immunity, failure to thrive, and eventually death.

In the early stages of catabolism, there is no change in fat-free mass (FFM) as healthy cells break down and BCM becomes extracellular tissue (ECT). The other methods of body composition analysis that measure only FFM are insensitive to these changes. The RJL system, by dividing FFM into BCM and ECT, can detect catabolism in the earliest stages and allow for early intervention and a more successful outcome. Decreases in BCM have been measured in asymptomatic HIV patients when other methods of analysis yielded normal values. Maintaining BCM can prolong survival in AIDS patients.

Another important application of BCM measurement is in weight loss programs. It is critical to track BCM during weight loss so that lifestyle changes can be made, if necessary, before damage is done. With improper weight loss programs, BCM decreases and the body’s set point (resting energy requirements) is reduced. The body will then store fat more easily. BCM measurements are also invaluable to the bodybuilder. Increasing BCM means muscle is being built, decreasing BCM means muscle is being broken down, regardless of what the bathroom scale implies. A normal value for BCM may range from 30% to 55% of body weight.

Intracellular water (ICW) is the potassium based fluid volume located in the BCM. Extracellular water (ECW) is the sodium based fluid volume located in the extracellular tissue (ECT). ECT is also made up of proteins and other solids and includes such tissues as the tendons, skin, bones, and other connective tissues. ECW is located between the cells, within blood vessels, and other spaces such as the intestines. ECW and ICW are measured in liters and expressed as percentages of total body water. Normal values for ICW range from 41% to 70%. Normal values for ECW range from 29% to 61%.

Changes in ICW mirror changes in BCM, and changes in ECW reflect changes in ECT. The balance between ICW and ECW indicate whether the body is in an anabolic or catabolic state. Sarcopenia, the loss of lean body mass that occurs with aging, can be seen in decreasing ICW and increasing ECW values.

Hydration is critical to the metabolic performance of the muscle cell. According to Haussinger, et al, from the May 22, 1993 issue of The Lancet, “An increase in cellular hydration (swelling) acts as an anabolic proliferative signal, whereas cell shrinkage is catabolic and anti-proliferative. Cellular hydration state is mainly determined by the activity of ion and substrate transport systems in the plasma membrane.” Hormones, anabolic steroids, cytokines, free radicals, chemotherapeutic and other drugs, amino acids and creatine monohydrate are among the compounds that influence ICW.

TBW, ECW, and ICW can reveal dehydration, water retention, and effectiveness of treatment in correcting these conditions. Fluid changes usually occur first in the ECW. For example, in dehydration the ICW only begins to decrease after there has been significant depletion of ECW. Importantly, the RJL system can be used to measure hydration status in endurance athletes, as a small loss of body water can adversely affect performance.

Another valuable bit of data produced by this system is the phase angle, which is a mathematical relationship between resistance and reactance. The phase angle is an indication of the health of the body cell membranes. With ill health the cell membrane fails, allowing leakage of the cell’s contents. With a decrease in the number of the body’s cells the reactance and phase angle both decrease. The higher the phase angle the greater the state of health and fitness. As health improves, so does the phase angle. The normal range for the phase angle is 4° to 12°. A study of patients with congestive heart failure found altered reactance, suggesting a change in cell membrane permeability. These values improved with treatment. Other studies have found the phase angle to very accurately predict disease progression in AIDS patients. The lower the phase angle the worse the prognosis.

The RJL Fluid and Nutrition Analysis system is used in hospital settings to monitor patients with a wide variety of conditions. Its breadth of information, accuracy, and repeatability allow for early intervention and improved outcome with patients suffering: burns, cancer, edema-dependent hypertension, AIDS, congestive heart failure, pulmonary edema, kidney disease, blood infection, and post-surgery.

In addition to giving important information on anabolic/catabolic states and the nature of tissue and fluid change to dieters, bodybuilders, and endurance athletes, the RJL system is extremely valuable to individuals engaged in metabolic detoxification programs. My own personal experience is a good example. I was tested with the RJL system immediately before starting and one week into a detoxification program. In that one week, I lost six pounds of body weight. Importantly, my BCM did not change; indicating that I was not in a catabolic state which can be a concern on this type of program. Three and a half pounds of my weight loss were in the form of fat. I lost a liter of body fluid, with all of it coming from the ECW compartment, none from ICW. This was probably due to the fact that the first place the body stores toxins is where they will do the least harm – in the ECW. As my body excreted toxins, there was less of a demand to retain ECW to dilute them. The week of detoxification also resulted in an increase in my phase angle, indicating improved health.

Testing with the RJL system is fast, safe, inexpensive, and non-invasive. I recommend for people to be tested at intervals of about 4 to 6 weeks for general purposes. In cases of illness or intense dietary and activity changes, testing can be performed once per week or more often.

Dr. Joseph A. Debé

www.drdebe.com

 

Top 10 Pregnancy Tips

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Dr. Goodyear and the entire Seasons Team are here to assist you in your journey to wellness – whether you are a mom-to-be or just want to feel better. If you have any questions or would like to schedule an appointment, please call us! Seasons Wellness Clinic 318.255.3223 or Seasons – The Spa at 318.255.1155.

Nibble On This | March

by Valerie Costanza, RD  March is National Nutrition Month! This year for National Nutrition Month the American Dietetic Association is promoting “Eat Right With Color”. Scientists have discovered major health benefits packed in the color of fruits and vegetables. The powerhouse chemicals responsible for this are called phytonutrients. Phytonutrients are what put the brightness in tomatoes and strawberries and the brilliant color in oranges, carrots and kiwi. Because of the amount of phytonutrients in colorful food, consumers can enjoy health benefits such as: Reducing the risk of heart disease Reducing the risk of prostate cancer and other types of cancer Prevent aging by fighting against memory loss So remember when you are at the grocery store, the more color, the better! Avocado Tacos Ingredients : 1 ripe avocado, peeled and seeded 1 medium onion, julienne 2 large green peppers, julienne 2 large red peppers, julienne 1 cup fresh cilantro, finely chopped 1-1/2 cups fresh tomato salsa (see below) 12 whole wheat flour tortillas Fresh Tomato Salsa 1 cup diced tomatoes 1/3 cup diced onions 1/2 clove garlic, minced 2 tsp cilantro 1/3 tsp chopped jalapeño peppers 1/2 tsp lime juice pinch of cumin Preparation: Prepare salsa as listed below. Heat oil in skillet. Lightly sauté onion and green and red peppers. Cut avocado into 12 slices. Warm tortillas in oven and fill with peppers, onions, avocado slices and salsa. Fold tortillas and serve. Fresh Tomato Salsa: Mix together all ingredients and refrigerate in advance.

 

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