|
|
|
 |
|
|
|
|
To wrap up the April theme of nutrition action month we have some more info here to help keep you inspired and eating well. Also, a new hike from Tom can be found below or on our website. Enjoy the weekend! Eat Healthy - Feel Healthy - Be Healthy 
|
 |
5 Nutrients You're Probably Not Getting Enough Of
(and How to Fix That)
Unfortunately the Standard American Diet, also known as "SAD," is, well, pretty sad. Over the
last 100 years
, the majority of Americans have gone from eating "normal" portions and home-cooked whole foods (after all, the processed foods we see lining store shelves today didn't' exist), to consuming high levels of over-processed simple carbohydrates and refined sugars. With this shift in eating habits, there's been a huge increase in diet-related chronic diseases, which represent the
largest cause
of obesity and death. Luckily improving the situation could be pretty easy: Eat more whole, unrefined foods - fruits, veggies, whole grains, and other natural products that go through little processing.
WHAT'S THE DEAL? This sad Standard American Diet is lacking in essential nutrients that can easily be provided by eating more healthy whole foods. Unrefined foods - fruits, veggies, grains, and other natural products that go through little to no processing - provide high levels of antioxidants and other nutrients (since they arrive to you in the form nature intended). They're also nutrient-dense, meaning they pack in beneficial nutrients and minerals and contain no added sugars, fats, starches, or sodium, making every calorie worth something very useful for the body.
These healthy, natural foods are packed with essential nutrients such as potassium and fiber, which can protect against chronic diseases, aid in digestion, and even improve muscle development and physical performance. According to the Department of Health and Human Services, the average American diet lacks the appropriate intake of these powerful nutrients (and a few others) and the under consumption of potassium, dietary fiber, calcium, and vitamin D has become a 'public health concern.' Adding these nutrients to your diet (or making sure you're getting enough of them) can help your body recover from exercise better, improve digestion, and just be healthier overall.
CLICK HERE FOR YOUR ACTION PLAN and
See the full article here
|
|
|
Tahoe Tramping -
South Yuba River SP
"Another day in the most favored province of bird and flower ..."
- John Muir
After recently receiving almost a foot of snow at lake level, Cathy and I decided to take a day trip down to the Sierra foothills and visit South Yuba River State Park. The park is a series of separated parcels along a 22 mile stretch of the South Yuba River. We go down to hike and enjoy the spring wildflowers.
We usually stop in at Bridgeport where there is a visitor center, historical dis
plays,and some nice, short hiking trails. The Buttermilk Bend Trail is a level 2.4 mile out-and-back walk with scenic views of the upstream portion of the river, and the Point Defiance Loop Trail is 2,8 miles heading downstream to Englebright Lake before continuing uphill through a beautiful oak woodland.
 At this time of year, the grass is green, the spring wildflowers are in abundance, and the river is roaring. As flowers come into bloom along the Buttermilk trail, park volunteers place small identification labels with a photo of the plant,and the plant's common and scientific names. The variety of flowers can be overwhelming: twining snake lily, ithuriel's spear, pretty face, caterpillar phacelia, canyon dudleya, bush monkeyflower, and one of our favorites, tomcat clover.
Although this area is about 80 miles from Tahoe City, it is a great place to enjoy a warm, sunny, spring day. More information is available at
southyubariverstatepark.org.
Hope you get a chance to visit this park.
Tom
|
|
Here's a great excuse to gorge on pumpkin pie, blueberry cobbler, apple streusel, and chocolate-covered strawberries! Well, kind of. Yep, they're all Greatist superfoods - just hold the sugar to get the most benefits. Here are the reasons these fruits, veggies, grains, and dairy products have made our list of the world's best superfoods.
1. Greek Yogurt Regular yogurt's thicker, creamier cousin is chock-full of protein and probiotics. It fills the belly, improves digestion, and bolsters the immune system. Plus, it's a greathealthy recipe substitute for sour cream, cream cheese, and even mayonnaise!
2. Quinoa This teeny-tiny, grain-like seed packs some serious nutritional prowess. With a mild, nutty flavor and a texture similar to rice or couscous, quinoa is one of the only grains or seeds that provides all nine essential amino acids our bodies can't produce themselves. And it's filled with protein- eight grams per one-cup serving, to be exact!
3. Blueberries Don't worry; these berries won't cause an oompa-loompa-like reaction. In fact, they're nutritional superstars, filled with fiber, vitamin C, and cancer-fighting compounds. And studies suggest blueberries may even improve memory!
4. Kale This rough and tough green beats out all the rest in terms of nutrition, providingmore antioxidants than most other fruits and veggies! It's also a fantastic source of fiber, calcium, and iron. Prepare it virtually any way, from boiled or steamed to roasted (try it as a chip!) or stewed.
5. Chia Ch-ch-ch-chia! Yep, this little seed is the same as those adorable little ceramic animal planters of the 90s! But don't worry, the nutritious part is not the clay pot. Chia seeds are actually loaded with the most essential fatty acids of any known plant! Plus, one serving of the stuff is loaded with magnesium, iron, calcium, and potassium.
6. Oatmeal High in fiber, antioxidants, and tons of other nutrients, this breakfast staple has been shown to help lower cholesterol levels, aid in digestion, and even improve metabolism. And it's downright delicious- especially when flavored like pumpkin pie!
7. Green Tea This ages-old health secret has been used as a natural remedy for everything from cancer to heart disease! The secret to this delicious drink? Antioxidants! The main superhero here is Epigallocatechin gallate, or EGCG, a phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers.
8. Broccoli This lean, mean, green machine is packed with vitamins, minerals, disease-fighting compounds, and the fiber essential in any diet. Though all members of the cruciferous vegetable family are super-duper healthy, broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce risk of heart disease, certain cancers, and stroke).
9. Strawberries Vitamin C is the superstar of this superfood. Just one cup of these red beauties satisfies the daily requirement for vitamin C (74 milligrams per day for women, 90 for men)! Studies suggest the antioxidant helps build and repair the body's tissues, boosts immunity, and fights excess free radical damage. And the vitamin C in strawberries could help promote healthy eye function.
10. Salmon This heart-healthy fish is packed with protein and a healthy dose of omega-3 fatty acids, which studies suggest may help reduce the risk of cardiovascular disease. And bonus points: Salmon may also protect skin from the sun and the damaging effects of UV rays
Click here for the rest of the list.
|
|
Recipe: Vegan Spring Soba Noodle Bowl
What You'll Need:
6 ounces soba noodles
1 cup shelled frozen edamame (or fava beans)
10 radishes, cleaned and sliced thin
3 scallions, sliced
2 tablespoons sesame oil
2 tablespoon soy sauce or tamari
1/4 cup rice vinegar
1/2 tablespoon grated ginger
2 cloves garlic, minced
1/4 teaspoon chili flakes (optional)
sesame seeds, for garnish (optional)
salt
fresh ground pepper
What to Do:
1. Prepare the dressing by whisking together the sesame oil, soy sauce, rice vinegar, ginger, garlic, fresh ground pepper, and if you want to add a slight kick, chili flakes. Set aside.
2. Cook the soba noodle in a large pot of salted boiling water for about 6 to 8 minutes. In the last minute of cooking, add the frozen edamame to the pot. Drain off the water and return the noodles and edamame to the pot.
3. Add a couple spoonfuls of the dressing to the noodles and stir to combine.
4. Stir in the the radishes and scallions. Mix in the desired amount of dressing.
5. Divide the soba noodles between bowls. Garnish with sesame seeds and a pinch of chili flakes.
|
|
|
A Sante Lakeside Fitness
850 North Lake Blvd.
(530)583-4283
|
|
| |
|
