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Green Smoothie Muffins

Ingredients

  • 3/4 cup coconut flour
  • 6 eggs, beaten*
  • 1/4 cup maple syrup
  • 1/4 cup coconut oil
  • 1 tsp cinnamon
  • 3/4 tsp baking soda
  • 1 green apple, chopped
  • 1 banana
  • 1 cup of fresh spinach
  • 1/4 cup of crushed walnuts

 

Directions

  1. Preheat oven to 350° degrees. Add chopped apple, banana and greens to a high speed blender. You may need to add a little bit of water to get it to blend, but avoid adding too much. Set aside.
  1. Beat eggs in a bowl, add maple syrup & coconut oil and continue to mix. Add coconut flour, cinnamon and baking soda and mix really well. Then, add the green smoothie mix and continue mixing until batter is smooth. If batter seems dry, add a splash of milk.
  1. Spray muffin pan with coconut oil spray and then add batter to the top. Sprinkle with crushed walnuts. Bake for 20-25 minutes or until a toothpick inserted in the center comes out clean.
  1. If using standard muffin pan, this recipe makes 12 servings!

 

Iron: Deficiency, Food Sources, and Its Role in the Body

We have found that many of our clients or someone they know has experienced iron deficiency. Have you ever wondered what role iron plays in the body? Do you know what factors contribute to iron deficiency? Are you aware of what foods provide excellent sources of iron?

Iron is a mineral that is needed for all body functions, and every cell in the body contains and requires iron. The most significant role iron plays in the body is oxygen transport and storage. Roughly 75% of our iron is found in the blood in the form of hemoglobin and about 5% in the form of myoglobin. Hemoglobin is a protein-iron compound responsible for carrying the oxygen from our lungs to the rest of our body. Myoglobin is a form of hemoglobin that is found in the muscles and is responsible for carrying and storing oxygen for the muscles, specifically the skeletal and cardiac muscles. The less iron we have, the less hemoglobin is produced, and therefore less oxygen is delivered to our tissues. Iron also has a role in energy production and is present in a variety of enzymes that aid in chemical. In addition, iron aids the immune system in maintaining its function.

The largest factor that contributes to iron deficiency is the inability to adequately obtain appropriate levels from the diet. Iron is the most common single nutrition deficiency in our population, with the most significant deficiencies found in menstruating women. Men have a reserve of about 1000mg and a loss of about 1mg a day. Menstruating women on the other hand have a reserve of 200-400mg with a loss of 1.5-2.4mg per day. Other factors that contribute to iron deficiencies include low stomach acid, removal of a part of the stomach, malabsorption syndromes, calcium phosphate salts, tannic acids, antacids, and phytates.

Hypochromic microcytic anemia, also known as iron deficiency anemia, is the most common deficiency. The red blood cells are smaller than normal, and they are paler in color due to decreased levels of hemoglobin. The decreased hemoglobin results in oxygen starved tissues which then present symptoms including listlessness, difficulty swallowing, paleness, heart palpitations with exertion, and a general lack of well being. Even with the absence of anemia, decreased levels of iron are detrimental to your health. Symptoms include decreased learning ability, decreased endurance, fatigue, decreased tolerance to cold, depression, hair loss, brittle nails, headaches, and a craving for salt.

Iron in food comes from two different forms: heme iron and non-heme iron. Heme iron comes from animal flesh, while non-heme iron is found in plant food and dairy products. The absorbability of iron in different food varies according to the source. Organic iron found in red meat is the most absorbable at about 10-30%. Inorganic iron found in plant products is only absorbable at about 2-10%. The best 6 sources of iron are high in other nutrients that help aid iron absorption. For example, iron rich green vegetables are also high in vitamin C, copper, and manganese which all aid iron absorption. Shrimp, venison, and beef are also high in absorption boosting amino acids. Cooking in cast iron cookware has also been shown to enhance absorption. Some of the best food sources other than meat include spinach, Swiss chard, tofu, soybeans, pumpkin seeds, shrimp, lentils, olives, and herbs.

There are numerous guidelines that quantify the amount of nutrients that we need on a daily basis. The RDA is 18mg for women under the age of 51 and 8mg for men and women over the age of 51. The ODI for iron is 15-25mg for men and 18-30mg for women. While supplementation can be helpful, it is important to consume our minerals and vitamins through a whole food diet. Track your food for a week and calculate the mineral and vitamin intake to identify deficiencies in your diet.

 

By Pamela Geisel

References
Lieberman, S & Bruning, N. (2007). The Real Vitamin & Mineral Book. (4th edition). New York: Avery.
Mateljan, G. (2007). The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. (1st edition). Washington: GMF Publishing.
McGuire, M & Beerman, K. (2013). Nutritional Sciences from Fundamentals to Food. (3rd edition). California: Woodsworth.

Meet Your Physiologists Mondays! – March 7th

This March, we are having a weekly series where you will get to know the Exercise Physiologists of Peak Performance a little bit better. We asked everyone some fun questions and got even better responses!

First up… Pam & LouiseIMG_9431

 

Pam GeiselIMG_9852

1. How long have you worked at Peak Performance?

Next month will be my 5 year anniversary!

2. What are your favorite hobbies?

My favorite hobby is running! I also love going to SoulCycle, reading, playing board games, and cooking up new recipes.

3. What is your favorite color?

#teampurple

4. What is your favorite sports team?

Since I’m a Maryland girl, I’ll always root for the Baltimore Ravens and the Baltimore Orioles.

5. What is your favorite song to sing in the car?

“I don’t want this night to end” by Luke Bryan and “Hello” by Adele J

6. What is your favorite movie?

How to Lose a Guy in 10 Days

7. What is your favorite season?

Any season but winter!

8. Where is your dream vacation?

Bora Bora! I also really want to go to Australia and Hawaii

 

Louise Mills-StrasserIMG_1670

1. How long have you worked at Peak Performance?

Since December 2014!

2. What are your favorite hobbies?

I love to snowboard, go running, cheer for the NY Rangers, and read- I’m a big fan of Harry Potter.

3. What is your favorite color?

Purple and lime green

4. What is your favorite sports team?

New York Mets, NY Jets, NY Rangers and Ohio State football!

5. What is your favorite song to sing in the car?

“Let It Go” from Frozen by Idina Menzel

6. What is your favorite movie?

It’s a tie between Mean Girls and Christmas Vacation

7. What is your favorite season?

Summer

8. Where is your dream vacation?

Australia! Or I’d love to go back to Ireland

 

Want to learn more about the Exercise Physiologists at Peak Performance?

Check out our full education biographies here!

Remember to check back every Monday for more Q&A with the other physiologists!

Next week we’ll chat with Sally and Dave.

Recipe of the Week: Crispy Quinoa Patties

Yield: About 20 patties
Prep Time: 30 minutes
Total Time: 1 hour

Ingredients:

  • 2 and 2/3 cups cooked quinoa
  • 4 large eggs, beaten
  • 1/2 teaspoon salt
  • 1/4 teaspoon lemon pepper
  • 2 Tablespoons chopped parsley
  • 1/2 small onion, finely chopped (about 1/3 cup)
  • 1/3 cup fresh parmesan cheese, grated
  • 3 cloves garlic, finely chopped
  • 3/4 cup gluten free whole grain breadcrumbs (or regular)
  • 1/2 cup finely chopped carrot and zucchini (1/4 cup each veggie)
  • 1 Tablespoon oil, plus more as needed

Directions:

  1. Combine the quinoa, eggs, salt, and lemon pepper in a large bowl. Stir in the parsley, onion, cheese, and garlic. Stir in the bread crumbs and chopped carrot/zucchini. Let the mixture sit for a
    few minutes so the crumbs absorb some of the moisture.
  2. Form mixture into 20 thick patties. You want the mixture moist, so the patties aren’t dry tasting. However, you want the mixture to hold together when cooking. You can add more bread crumbs to firm up the mixture, if needed. Alternatively, you can add a couple drops of water to moisten the mixture. *The uncooked quinoa mixture keeps nicely in the refrigerator for a few days. Cover tightly and cook the patties when you have time.
  3. Heat the oil in a large skillet over medium-low heat, add 5-6 patties, cover, and cook for 7 to 10 minutes until the bottoms are deeply browned. Carefully flip the patties with a spatula and cook the second sides for 5 minutes, or until golden. Remove from the skillet and cool on a large plate while you cook the remaining patties. Add more oil to the skillet if needed between each batch.
  4. Serve plain or in a pita, on a salad, on a sandwich, with sliced avocado, with hot sauce on top, etc.
  5. Make ahead tip: Cooked quinoa patties keep well in the refrigerator for 1 week or in the freezer for two months. A quick few seconds in the microwave will warm them back up to enjoy.

Original recipe from sallysbakingaddiction.com

Good V. Bad Cholesterol Explained

What is Cholesterol?

Cholesterol is a wax like substance found in all cells of the body. We need it to make hormones, Vitamin D, and various substances that help with digestion. Cholesterol comes from 2 sources- our body and the food that we eat. Our liver and cells produce about 75% of our total cholesterol and we consume the other 25% through our diet.

Cholesterol travels through our bloodstream in small packages called lipoproteins. Lipoproteins are made of fat on the inside and surrounded by a protein outside. We have two common lipoproteins known as a low density lipoprotein, or LDL, and a high density lipoprotein, or HDL. It is important to have healthy levels of both because too much LDL or not enough HDL increases our risk for heart disease.

What are “good” and “bad” cholesterol?

Low Density Lipoproteins (LDL) is referred to as bad cholesterol because when too much LDL circulates in the blood it slowly builds up in the walls of the arteries that feed the heart and the brain resulting in atherosclerosis. The LDL, in addition to other substances, forms plaque which narrows and hardens the arteries, thus limiting oxygen rich blood from traveling through. This can lead to formation of clots and can eventually lead to a heart attack or stroke. LDL is produced naturally and the amount is greatly determined by genes inherited from your family.

High Density Lipoproteins (HDL) is referred to as good cholesterol because high levels seem to protect against heart disease. HDL is believed to carry cholesterol away from the arteries and back to the liver where it can be removed from the body. It is also believed that HDL may remove excess cholesterol from the arterial plaque and in return slows the buildup.

Triglycerides- Triglycerides are a form of fat that is made in the body. High levels are due to cigarettes, inactivity, excess alcohol consumption, obesity, and a high carbohydrate diet. High levels of triglycerides are correlated with heart disease and diabetes.

Recipe of the Week: Roasted Vegetables with a Mediterranean Dressing

Original recipe from Moosewood Restaurant Favorites

Vegetables

  • 1 onion, sliced
  • 2 medium potatoes cut into ½ inch thick slices
  • 1 large sweet potato, peeled and cut into ½ inch thick slices
  • 2 bell peppers (different colors), stemmed/seeded and cut into chunks
  • 2-3 cups mushrooms, halved
  • 10-15 Brussels sprouts, halved
  • 2 cups cauliflower, cut into bite size pieces

 

Mediterranean Dressing

  • 1/3 cup olive oil
  • ¼ cup red wine vinegar or balsamic vinegar
  • 4 garlic cloves, minced
  • 1 tsp sea salt
  • 1 tsp ground fennel seeds
  • ¼ tsp ground black pepper
  • 1 tbs minced fresh rosemary

 

Directions

  1. Preheat oven to 425F. Lightly oil two rimmed baking sheets.
  2. Prepare the dressing by whisking together the ingredients. In a large bowl, toss the prepared vegetables with the dressing. Spread out the vegetables in a single layer on the prepared baking sheet.
  3. Roast for about 15 minutes. Stir and return to oven. Check time again in about 15 minutes; the vegetables may be done or they may require more time. When all vegetables are tender, remove from oven.

Vitamin D: Why Is It Important and Where Can You Find It?

Vitamin D is an unconventional vitamin for two reasons. The first reason is that our bodies are able to make vitamin D with exposure to the sun. The second reason is vitamin D, when in its active form calcitriol, has a hormone-like effect on mineral absorption, bone mineralization, and various secretions.

Vitamin D is important for bone and muscle health, immunological activity, cancer risk, calcium levels, and cell activity. Vitamin D is probably best known for its role in maintaining bone density. When combined with calcium, vitamin D prevents bone loss and promotes an increase in bone density. This helps reduce the rate of hip fractures, which has not been seen with calcium supplementation or hormone therapy alone. The improved bone mineralization is directly correlated to an increase in longevity and quality of life. Vitamin D is also important in dental health and maintaining strong, healthy teeth.

Vitamin D is also important to maintain calcium levels. The active form of vitamin D works with parathyroid hormone (PTH) to maintain calcium levels in the blood. It does this by increasing intestinal absorption, increasing reabsorption of calcium by the kidneys, and stimulating the release of calcium from the bones when levels are low. It also works in the reverse manner if levels are too elevated.

Vitamin D has been recognized to have antitumor properties. In previous studies, vitamin D supplementation resulted in pancreatic cancer risk to be reduced by half in both men and women. In addition, colorectal cancer risk was reduced by half in women with increased levels of vitamin D in combination with calcium. Vitamin D has an immunological benefit by preventing excessive inflammatory activity. Our immune cells have receptors for vitamin D, specifically our T cells. This is significant because many autoimmune diseases have a T cell component. Vitamin D therefore plays a role in the prevention and treatment of diseases like Type 1 diabetes, multiple sclerosis, and rheumatoid arthritis.

The color key represents the likelihood of Vitamin D synthesis in February. Dark blue indicating it is more unlikely and Red indicating it is likely.

The largest factor related to a vitamin D deficiency is limited sun exposure. This could be for a variety of reasons including being homebound, living at northern latitudes, use of sunscreen, full body coverage of clothing, and occupations without sunlight. Darker skin tones also contribute to vitamin D deficiency because of the increased melanin. Symptoms of insufficient vitamin D levels include altered muscle function, malabsorption of calcium, rickets, hypocalcemia, osteomalacia, osteoporosis, bone irregularities, and autoimmune diseases.

Foods are generally low in Vitamin D with the richest foods being fish liver oils and fatty saltwater fish. These include sea bass, halibut, swordfish, herring, tuna, and cod. Other sources include sardines, shrimp, and eggs. Milk and dairy products can be a good source because they are often fortified with Vitamin D.

There are several recommendations that quantify the amount of nutrients that we need on a daily basis but we are interested in the Recommended Dietary Allowance (RDA) and the Optimum Daily Intakes (ODI). The RDA is 600IU for vitamin D and the ODI is 1000IU. Careful attention needs to be applied to our diets to ensure that we are consuming as much of our vitamin D through a whole food diet as possible. Supplementation can aid in meeting requirements, but we cannot rely solely on them because of the significant number of nutrients not yet identified.

 

References
Lieberman, S & Bruning, N. (2007). The Real Vitamin & Mineral Book. (4th edition). New York: Avery. Mateljan, G. (2007). The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. (1st edition). Washington: GMF Publishing.
McGuire, M & Beerman, K. (2013). Nutritional Sciences from Fundamentals to Food. (3rd edition). California: Woodsworth.

Recipe of the Week: Chicken Zucchini Noodle Caprese

Original recipe from Skinnytaste.com
Servings: 2 • Size: 2 cups • Points +: 9 • Smart Points: 7
Calories: 342 • Fat: 17 g • Saturated Fat: 5 g • Protein: 34 g • Carb: 15 g • Fiber: 4 g
Sugar: 2 g  • Sodium: 808 mg • Cholesterol: 105 mg

Ingredients:

  • 1/2 lb boneless skinless chicken breast, cut 1/2-inch cubes
  • kosher salt
  • 1/4 teaspoon dried oregano
  • 1 tablespoon olive oil
  • 3 garlic cloves, chopped
  • 3/4 lb grape tomatoes, cut in half
  • pinch red crushed pepper flakes
  • Kosher Salt and freshly ground black pepper, to taste
  • 1 tbsp chopped fresh basil
  • 1 large zucchini, spiralized with Blade D
  • 2 oz fresh mini mozzarella balls, cut in half

Directions:

  1. Start by spriralizing the zucchini using blade D if you have the Inspiralizer, or the thickest noodle blade your spiralizer has.
  2. Season the chicken with 1/2 teaspoon salt, pepper and oregano. In a large non-stick pan set over med-high heat, heat 1/2 tablespoon of the oil. Add the chicken and cook, stirring until browned and cooked through, about 6 minutes. Set aside.
  3. Reduce heat to medium, add the remaining oil and garlic and cook until golden, 30 seconds. Add the tomatoes, and crushed red pepper flakes, and season with 1/4 teaspoon salt and black pepper. Reduce the heat to low. Simmer, covered, until the tomatoes soften, 15 minutes.
  4. Increase heat to high, stir in the zucchini and basil, season with 1/4 teaspoon salt and cook 2 minutes. Add the chicken back to the skillet along with the mozzarella and serve right away.