Tuesday, September 27, 2011

Attn: Ladies! Coffee Drinking May Perk Up Your Morning And Your Mood

I love the warm, rich aroma of a strong cup of joe.  It alerts my senses in the morning and gives me that lil' boost when I need it. If you feel the same way, we are not alone! About four-fifths of the world population drink coffee daily. While the stimulatory affects of caffeine may be fleeting, the long term affects may be linked to elevated mood levels.  Research shows that caffeine enters the brain and signals the release of neurotransmitters related to mood like dopamine and serotonin. However, the long-term mechanisms on elevated mood levels are not quite fully understood.

A new study released in The Archives of Internal Medicine followed 51,000 women and tracked their caffeine consumption, depression risk factors, health, and lifestyle factors. Overall, the study showed that women who regularly drank coffee had a 20 percent lower risk for depression when compared to those who abstained from coffee. The issue is why? Well, researchers aren't very sure. I'm not saying up the cups of coffee if you want to boost your spirits - not just yet. Hopefully, research to understand and evaluate the relationship between women's mental health and caffeine consumption uncovers the truth to it's long-term affects in the body.  Even if research indicated a strong correlation between coffee consumption and lower risks of depression, I personally wouldn't recommend increasing your intake by 3 or 4 cups a day. Coping with mental health issues goes beyond using caffeine stimulants to self-medicate. Surrounding yourself with positive people to provide love and support along with balancing your mental, physical, and social life deems to be a more healthy route to happiness. Finding a strong, positive sense of self-worth and self-awareness trumps downing copious amounts of coffee to reap temporary benefits.

Moderate caffeine consumption is about 1 to 2 cups (8-16 ounces) of coffee per day - which is equivalent to about 250-300mg of caffeine. So for now, I'll continue to enjoy my morning soy latte or french roast and start my day with a smile :)

(Photo: Google)

Sunday, September 25, 2011

Is Your Running Shoe Overdue?

I stumbled upon an article in the New York Times today titled "You're Only as Old as You Run" that discussed the relationship between age and marathon running performance.  It sparked my interest because I'm currently working on an article for Teachers College Columbia University's newsletter The Grapevine on fitness tips to help you cross that marathon finish line without injuries.   For you runners out there, this could be a great way to check yourself before you wreck yourself! According to Koen Wilssens, who operates a chain of running shops called Runners Service Lab in Belgium, 50 to 60 percent of people are wearing the wrong running shoes.  Wearing the wrong type of shoe or wearing running shoes way past their expiration date can leading to serious injuries of the foot or knee.  For example, Plantar Fasciitis, inflammation of the plantar fascia do to stress to the medial arch of the foot can result in severe heel pain and will definitely put a damper in your training schedule.  This can be due to overuse injury or the common cause - not wearing proper shoes.  An orthotic insert in your shoe could help prevent this problem and further progress the injury and only costs about 20 bucks!

A good running shoe typically lasts about 300-500 miles.  If you are a serious runner and can't remember the last time you laced up a fresh pair of pumped up kicks - I suggest you take a trip down to your local running shop!  Fall marathon season training is well on it's way so make sure you take the necessary steps to prevent injury and run in style :)



(Photo: New York Times)

Thursday, September 15, 2011

Mindful Munching!

If you're like me and love snacking here are some mindful munching tips for everyone looking to boost their metabolism and nosh on some scrumptious snacks.  A healthy and balanced snack has carbohydrates, proteins, and fats to keep you satiated and hold you over till your next meal.  I just moved to Manhattan, New York a few weeks ago and I feel like I'm always on the go!  Sometimes squeezing in a quick snack before I trek the concrete jungle is just what I need...here are a few of my favorite munchies!

Banana & Almond Butter Toast
Spread 1 Tbsp of almond butter on a slice of whole wheat toast and slice 1/2 of a banana on top.  Banana & Almond butter toast is filled with fiber, protein, healthy fats, and potassium!  If you're craving something sweeter, drizzle a little honey and cinnamon on top! Delish :)

Greek Yogurt with Fresh Berries & Granola
Combine 1/2 cup of greek yogurt, a handful of fresh berries of your choice, and 1/4 cup of your favorite granola!  Greek yogurt is a great source of protein and calcium, combined with the antioxidants in berries, and the fiber from the granola this is one healthy triple threat treat!

Avocado & Tomato Toast
Slice 2 oz. of avocado on a slice of whole wheat toast, add some sliced heirloom tomatoes on top, and season with some lemon pepper! Avocado provides us with healthy monounsaturated fats which lower LDL cholesterol and helps to reduce the risk of coronary heart disease.  Tomatoes provide us with Vitamin C to help immunity and lycopene, a phytochemical that acts as a natural SPF from the sun!

Mango-Berry Smoothie
Toss 3/4 cup frozen strawberries, 1/2 cup frozen mango chunks, 1/2 cup of unsweetened vanilla almond milk, 1/2 cup of orange juice, and 1 tsp. flax seed.  Mangos are an excellent source of Vitamin A and beta carotene which can be used in the body as an antioxidant.  They are also a good source of Vitamin C, Potassium, and Fiber!

Happy Snacking!

Yours in health,


(Photos: Pintrest.com)

Thursday, September 8, 2011

GLUTEN SHMUTEN...what's with all the hype!?

Nowadays it feels like you can't even step foot into a Trader Joe's without overhearing someone rave about gluten-free this and gluten-free that.  From breads, to snacks, to cookies, muffins, and bagels seems like everything at your local health foods store has a gluten-free option.  What markets fail to explain is why?  Gluten-free diets now have been marketed as "healthier" or "weight-loss" foods.  However, this is simply not true.  In fact, living a gluten-free lifestyle can have nutritional setbacks.  I encourage you all to have a critical eye on the nutrition media, because it may or may not be marketing hype! Here is some myth-busting info to think about: 

Gluten-free doesn't just mean that you give up bread and starches.  Gluten is in everything from bread and pasta, but also hides in many other foods, such as cold cuts, salad dressings, beer, and even licorice.  Basically, it is a very strict diet that is for the purpose of people with Celiac Disease and gluten intolerances.  Celiac Disease is an autoimmune disorder of the small intestine.  Gluten, a wheat protein, attacks the villi on the lining of the intestine and disturbs absorption.  The lining becomes inflamed and damaged which can cause gas, bloating, and abdominal discomfort for Celiac patients.  If they can't absorb nutrients, then their body becomes malnourished.  Therefore, by adhering to a gluten-free diet, their villi can repair itself in a process that can take up to a year for normal absorption begin.  Ultimately, gluten is not "unhealthy", it is solely harmful to people with gluten intolerances like Celiac disease.

If you like the way a gluten-free product tastes, great! I personally love Nature's Path Gluten-Free Panda Puffs and Leapin' Lemurs cereals because they are chocolatey & peanut buttery goodness in a bowl!  Just remember that there is no research indicating that gluten-free diets have any magical powers.  Eat well, eat balanced, and eat colorful :)   
Yours in health,