Thursday, April 17, 2014
Spring into Greens!!
10:08 AM | 
Posted by
Kaplan Center for Health and Wellness
Hello and welcome to the Kaplan Center of Health and
Wellness blog . After a bit of a hiatus , it is my pleasure to welcome everyone back to this informative
blog series .
After a treacherous
winter in the Northeastern states , spring is cheerfully greeted. As the leaves
begin to bud and show their wonderful
green tones, our plates should become green as well. Spring greens are tender
plants and vegetables that signal not only the end of winter but also a
farewell to the heavier foods of the fall and winter seasons.
In Traditional Chinese Medicine (TCM) and Western herbology , the use of spring
greens is said to traditionally detox the liver. In fact the spring greens used
for this purpose have a flavor quite different from the spring mix found in the
produce section of your local grocery store. Many of them have a bitter or sour taste.
Across cultural lines , these tastes are said to stimulate bile production an
important part of the digestive process.
Traditional nutritionists argue that the typical American diet lacks
adequate amounts of bitters and that this deficiency is a key factor in the
obesity rate of the United States . In
addition to stimulating bile production , it is said that many of these foods
also stimulate the pancreas and sugar metabolism as well.
As a holistic science, TCM also review the mind-body
correlation between these bitter foods and their stimulation on our mental-
emotional development. It is thought
that bitter and sour foods can encourage our
growth in areas of our lives where we have been sluggish or stagnant. Many of these spring foods help our bodies to
release dopamine and serotonin , the “ feel-good” hormones that often motivate
and empower us ! Coupled this with the “ grounding “ effect that foods that
grow so close to the ground , spring greens are an excellent way to stimulate
new ventures. As this series continues this week, we will investigate ways to
integrate spring greens into your diet.
Friday, April 11, 2014
3:13 PM |
Posted by
Kaplan Center for Health and Wellness
Welcome to Spring!
As Spring unfolds around the globe, thoughts turn to the New... daffodils and tulips, robins and bluejays, lettuce and sweet peas and.. and... and...
Here at the Kaplan University Center for Health & Wellness, we're so excited to be back on the Blog, bringing you all kinds of fascinating ideas, how-to's, try this, Yes You Can, all things Vibrant and Healthy
We have experts in Yoga, Nutrition, Oriental Medicine, Medical Ethics, Stress Management, Naturopathic Medicine, Organic Gardening, Herbs - and Much More!
And of course we want to Hear from You! so don't be shy, share your thoughts and please share this blog with anyone you know interested in Health, Wellness and Overall Well Being!
Betty Harrison
Chair, Departments of Health & Wellness and Nutrition Science
School of Health Science
Kaplan University
Friday, December 21, 2012
Chocolate
11:42 AM |
Posted by
Kaplan Center for Health and Wellness
You
might have heard the good news: the powers that be have decided that chocolate
is good for us. Those of us who have a relationship with chocolate couldn't be
more pleased. It turns out that humans have included chocolate in their diets
for thousands of years, and not just for dessert. The Aztecs, Maya, and Olmecs
knew of the healing properties of cacao, and consumed a drink made of cacao
seeds.
Like
most fruits, the cacao seed is full of antioxidants. These healing properties
are derived from cocoa flavanols, the plant-based nutrients in cocoa which have
been intensely studied for their health benefits.
Chocolate
contains the same flavonoids found in red wine and tea. Flavonoids are potent
antioxidants and have been linked to numerous health benefits. Surprisingly,
chocolate has these antioxidants in even higher concentrations. One bar of dark
chocolate has twice the flavanol content of a glass of red wine and seven times
the amount as green tea. Most of these benefits have to do with their Oxygen
Radical Absorbance Capacity (ORAC). The ORAC is a measure of the ability of
foods to neutralize harmful free radicals. Free radicals are associated with
many diseases such as Alzheimer's, cardiovascular disease, arthritis,
cataracts, cancer and more. Chocolate is a concentrated source of
antioxidants—other fruits and even vegetables don't come close. Prunes are in
second place behind chocolate at 5,770 ORAC units per gram, but dark chocolate
has 13,120 ORAC units per gram!
How Much is Too Much?
It is best to think about the antioxidant content as you look at the percentage on the label of a chocolate bar - essentially, the higher the percentage of cocoa the better. Dark chocolate has the highest amount of cocoa and less sugar. Currently, most sources say about 6.3 grams of dark chocolate (one square inch) per day is sufficient for a tasty antioxidant boost.
It is best to think about the antioxidant content as you look at the percentage on the label of a chocolate bar - essentially, the higher the percentage of cocoa the better. Dark chocolate has the highest amount of cocoa and less sugar. Currently, most sources say about 6.3 grams of dark chocolate (one square inch) per day is sufficient for a tasty antioxidant boost.
Happy
Holidays Everyone!
Nancy
Silva, ND
Faculty,
Health Sciences Dept
Thursday, December 20, 2012
Sweet Potatoes
12:13 PM |
Posted by
Kaplan Center for Health and Wellness
Whenever I think of sweet potatoes, I
envision the holidays. In my mind's eye I see that glass casserole dish with
warm gooey sweet potatoes covered in melted brown sugar and marshmallows. While
using the sweet potato as a holiday table specialty is nice, sweet potatoes are
actually much more versatile than one might imagine. There are many ways to
include them in one's diet—and many reasons one should. Sweet potatoes are
ranked highest of all vegetables in nutritional value by the Center for Science
in the Public Interest. Ounce for ounce you get a load of nutrients from a
sweet potato. This blog entry will focus on just a few that make this tuber an
excellent dietary choice for the cold and flu season.
Nutrition and the Immune System
As we make our food choices, we must remember that nutrient intake is an important contributing factor in the immune system's ability to function. Micronutrients that are required for the immune system to function efficiently include vitamin A, folic acid, vitamin B6, vitamin B12, vitamin C, vitamin E, Zinc, Copper, Iron, and Selenium. It turns out sweet potatoes are high in many of these:
As we make our food choices, we must remember that nutrient intake is an important contributing factor in the immune system's ability to function. Micronutrients that are required for the immune system to function efficiently include vitamin A, folic acid, vitamin B6, vitamin B12, vitamin C, vitamin E, Zinc, Copper, Iron, and Selenium. It turns out sweet potatoes are high in many of these:
Vitamin A. The intense orange color of the sweet potato is evidence
of its high concentration of vitamin A in the form of beta-carotene. In fact,
just one has five times the RDA of vitamin A. Besides being recognized as
essential for vision, growth and bone development, vitamin A plays a crucial
role in immunity.
Vitamin C. Sweet potatoes are considered
to be a very good source of vitamin C. Vitamin C affects the immune system by
stimulating the production and function of white blood cells.
Vitamin B6. Sweet potatoes are a good source of vitamin B6. Studies
have demonstrated that low dietary intake of vitamin B6 can result in depressed
immune function.
Copper and
Iron. Sweet potatoes are a good source of
both copper and iron. Minerals such as these are essential to immunity as they
aid in the maturation, function, and activation of defense mechanisms.
Eat Sweet Potatoes! Now that you know the incredible nutritional value of the
sweet potato, there is just no excuse to reserve them only for the holiday
table. Be creative - try adding them to your everyday meals, especially during
the cold and flu season!
Nancy
Silva, ND
Faculty,
Health Sciences Dept
Wednesday, December 19, 2012
Cranberries
12:59 PM |
Posted by
Kaplan Center for Health and Wellness
Hi Everyone,
If you have been
following this blog for some time – you have probably noticed that I have a
deep interest in the health effects of food. Due to this passion, many of my
friends and family members enjoy asking me about the health benefits of
particular foods. And so, for this week’s blog – I’d like to analyze some of
our holiday favorites. First one up: Cranberries.
Cranberries not only
complement the taste of our turkey and decorate our holiday tables, they also
have many health promoting properties. Cranberries are rich in antioxidants
like vitamin C, and they are a good source of dietary fiber, manganese and
vitamin K.
Historically,
Native American Indians used cranberries to treat urinary tract infections and
other ailments. Current research has revealed that cranberries contain
proanthocyanidins which prevent the adhesion of bacteria to the bladder wall,
thus thwarting potential urinary tract infections.
In addition to the
wonderful properties listed above, cranberries contain significant amounts of
phyto-nutrients. When compared to many commonly eaten fruits, cranberries have
been shown to contain higher concentrations of antioxidant phenols. Antioxidant
rich fruits aid in the prevention of heart disease, cancer and more.
Stay tuned for a
close look at the health benefits of sweet potatoes…
Nancy
Silva, ND
Faculty,
Health Sciences Dept
Friday, November 30, 2012
'Tis the Season! (To Get Started Early)
10:21 AM |
Posted by
Kaplan Center for Health and Wellness
‘Tis The Season! (To
Prioritize Exercise)
Quick, what was/were your fitness-related
resolution(s) for 2012? Lose 15
pounds? Run a 5K race; Run a 5K race
faster? Go to the gym 3 days per week,
walk 5? You have just over 30 days remaining in 2012, did you achieve your
fitness goals that you set for yourself in January? Are you close?
Do you even remember what your 2012 fitness goals were or did you stop working on them around February?
One of the reasons I think it’s important to stick with exercise during the holidays is that by doing so, it makes January a heck of a lot more pleasant. I don’t know about you, but when I mostly sit on my backside between Thanksgiving and New Year’s, it makes getting off my backside in January particularly hard. In my personal opinion, the reason why so many people’s New Year’s fitness/weight loss resolutions fail is because they’ve spent 4-5 weeks prior to the New Year eating to excess, sitting to excess and doing everything unhealthy to excess. Starting the year off on the right foot is especially painful when you have to detox from all the junk food and walking up the stairs makes you winded.
This year I’m looking at the 30ish days of the holidays as my New Year Pregame. Here’s my Play Book (Get it?! I’m making football references!):
1) Create my New Year fitness goals now. Rather than waiting until December 31st around 11:49pm or worse, January 3rd to create my fitness goals, I’m going to create them now. I’m going to write them down. I am going to share them with my loved-ones. I’m going to post them somewhere prominent so I see them often.
2) Create my Play Book. In order to win a football game, the team can’t just step onto the field and hope for the best (okay they could, but chances are they aren’t going to win), they have to create a play book full of strategies and they have to practice those plays before the game. For me, I’m going to create a play book of what I need to do to accomplish my goals next year. For example, I know one of my fitness goals in 2013 will be to back squat 225 pounds. In order to do that, I need to squat. Every week. Several times per week. So I create a program that accomplishes that.
3) Start Practicing the Play Book Now. Rather than waiting until January 1st to start tackling my Play Book, I’m going to start now. I have 30 days between now and then and I’m going to feel a lot better in January if rather than creating a new habit, I’m just continuing the routine.
4) Create a Short Term Holiday Goal. For me personally, I have 30 days left to reach my 2012 fitness goals (and they are within reach, which pleases me) so I have to continue to work hard. But perhaps you’ve already reached your goals for the year in which case, set a mini 30 day goal to reach before December 31st. Some ideas could be: register for at least one 5K race, take a new fitness class, hike a particular trail in your area, bike 50 miles… I find that having goals keeps me motivated and moving.
The holidays can be an easy excuse to avoid exercise, but rather than spending this month in repose, let’s use these 30 days to transition into the New Year in a healthy, motivated manner.
Happy holidays, y’all!
Posted by Rachel May, School of Health Sciences
Do you even remember what your 2012 fitness goals were or did you stop working on them around February?
One of the reasons I think it’s important to stick with exercise during the holidays is that by doing so, it makes January a heck of a lot more pleasant. I don’t know about you, but when I mostly sit on my backside between Thanksgiving and New Year’s, it makes getting off my backside in January particularly hard. In my personal opinion, the reason why so many people’s New Year’s fitness/weight loss resolutions fail is because they’ve spent 4-5 weeks prior to the New Year eating to excess, sitting to excess and doing everything unhealthy to excess. Starting the year off on the right foot is especially painful when you have to detox from all the junk food and walking up the stairs makes you winded.
This year I’m looking at the 30ish days of the holidays as my New Year Pregame. Here’s my Play Book (Get it?! I’m making football references!):
1) Create my New Year fitness goals now. Rather than waiting until December 31st around 11:49pm or worse, January 3rd to create my fitness goals, I’m going to create them now. I’m going to write them down. I am going to share them with my loved-ones. I’m going to post them somewhere prominent so I see them often.
2) Create my Play Book. In order to win a football game, the team can’t just step onto the field and hope for the best (okay they could, but chances are they aren’t going to win), they have to create a play book full of strategies and they have to practice those plays before the game. For me, I’m going to create a play book of what I need to do to accomplish my goals next year. For example, I know one of my fitness goals in 2013 will be to back squat 225 pounds. In order to do that, I need to squat. Every week. Several times per week. So I create a program that accomplishes that.
3) Start Practicing the Play Book Now. Rather than waiting until January 1st to start tackling my Play Book, I’m going to start now. I have 30 days between now and then and I’m going to feel a lot better in January if rather than creating a new habit, I’m just continuing the routine.
4) Create a Short Term Holiday Goal. For me personally, I have 30 days left to reach my 2012 fitness goals (and they are within reach, which pleases me) so I have to continue to work hard. But perhaps you’ve already reached your goals for the year in which case, set a mini 30 day goal to reach before December 31st. Some ideas could be: register for at least one 5K race, take a new fitness class, hike a particular trail in your area, bike 50 miles… I find that having goals keeps me motivated and moving.
The holidays can be an easy excuse to avoid exercise, but rather than spending this month in repose, let’s use these 30 days to transition into the New Year in a healthy, motivated manner.
Happy holidays, y’all!
Posted by Rachel May, School of Health Sciences
Thursday, November 29, 2012
'Tis The Season! (To Be Fast and Dirty)
5:33 PM |
Posted by
Kaplan Center for Health and Wellness
2) I don't want to. (I’d rather drink wine and watch heart-warming holiday television programming.)
3) I am away from home. (I don’t have a gym membership; I can’t workout if I don’t have a gym membership.)
Do any of these sound familiar? Perhaps not my exact excuses, but I feel confident that during the holidays you’ve been too busy, not interested and out of your fitness routine. Fear not! We have solutions to all of these categories of excuses.
First and foremost, reconsider when you exercise. I have something shocking to tell you: Nothing holiday-related happens at 5am. Nothing. Exercise early and you know that no matter what happens, your exercise session is done and you didn’t miss anything fun. Second, reconsider how long you need in order to exercise. We often think we need to carve out 30, 60 or 90 minutes (plus travel time if you’re going somewhere to exercise) in order to make exercise meaningful. You don’t need 30-90 minutes to exercise. Remember, any exercise is better than no exercise at all and while your non-holiday exercise program may involve 30-90 minutes, in this time-crunched season, shorten that bad boy way down. I advocate for a 10 minute workout. What?! Ten minutes?! I see you rolling your virtual eyes at the thought of a 10 minute workout. Here are my two favorites:
- Do 100
burpees as fast as you can. I read
recently that burpees are one of the best exercises you can do. Not doing them? Start during the holidays! Click here for a demo.
- Find a set
of stairs, ideally a longer set that what you have in your house (but in a
pinch, the house will do). Personally, I
like parking garages or stadiums, if you have either nearby. Now that you have your stairs, run (or walk)
up and down as many times as you can in 10 minutes. Don't stop. Don't! Santa's watching!
If these workouts don’t leave you tired and sore in just 10 minutes let me know and I’ll refund your money.
This excuse is invalid. I don’t like paying taxes, brushing my teeth or setting an alarm clock. Guess I still need to exercise.
When we travel and are out of our fitness routines, it’s easy not to exercise but I like to see exercising out of town as an adventure. Here’s how:
- Do your 100 burpees in the living room of your host’s home. Perhaps consider doing it during mealtime. It will be a holiday to remember, trust me.
- If you’re a gym person, find a local gym and ask them to pay a drop-in fee. Usually it’s between $5-$15. I have dropped-in to gyms all over the world and have yet to have someone tell me “no, we don’t like your kind”. A lot of times if you're really nice they’ll let you workout for free(or so nice people tell me).
- Go outside. Walk, run, skip, hike, climb, in the area where you’re staying. It can be a great opportunity to enjoy beautiful scenery or at the very least, locate a good restaurant for dinner.
- Bring your own equipment (your body should be considered equipment) and you can do a workout right where you are: your hotel room, your mother-in-law’s kitchen, the backyard… Back in May I wrote a blog post about go-anywhere workouts, you can read it here.
Darn. I had intended to open a bottle of wine and settle down for some fine television programming after I finished this post but it looks like I’ve got 10 minutes to do some burpees.
Posted by Rachel May, School of Health Sciences
Subscribe to:
Posts (Atom)