Sharing My Love of Pistachios on World Pistachio Day!

As published in the Student Nutrition Association of Kaplan Newsletter, February 2015, Volume 4, Issue 2.

Pistachios are quite an interesting little nut!  The edible portions, their kernels, are bright green in color and encased in a hard clam-like shell that must be broken open to get them out.  Hence, when we think of pistachios the “get crackin” commercials likely run through our minds.  Surprisingly enough, pistachios are fairly new to the United States, being introduced in the 1970s, and increasing in popularity ever since.  To give an idea of just how popular they are: the state of California produces 300 million pounds of the nuts a year, with Americans consuming on average 45,000 tons of them (Pistachio Health, 2013). Quite a surprising statistic given how expensive they are, sometimes costing over four times the amount of other varieties.

 

So why are they so popular? Well for starters they are delicious as a snack or added into a variety of dishes, but they also pack quite a powerful punch too!  One serving of pistachios consists of about 49 kernels containing about 160 calories.  While most nuts are promoted as a source of what we deem healthy fats, pistachios consist of 90% mono- and polyunsaturated fats.  They are a good source of protein, dietary fiber, copper, manganese, thiamin, phosphorous, and vitamin B6.  They also contain many antioxidants and phytonutrients making them incredibly heart healthy (Pistachio Health, 2013).

Not only do pistachios benefit heart health, but they can also play a part in managing weight through calorie reduction without calorie restriction, what Dr. James Painter calls the “Pistachio Principle”.   Through studies he has found that people who consume in-shell pistachios are forced to eat slower as they must crack each pistachio causing them to ultimately eat less than those who ate the already shelled nuts.  Additionally, he found that the pile of empty pistachio shells served as a visual cue reminding them how much they have consumed further influencing them to eat less (Pistachio Health, 2013).  While his studies were specific to eating pistachios, his concepts could certainly be applied towards other foods and dietary habits in general.

Pistachio Health. (2013).  Pistachio Health Institute. Retrieved from http://www.pistachiohealthinstitute.org/

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.

Big, Bright, Beautiful Fruit Salad

It's been a few weeks since I have posted about that health and fitness challenge I'm participating in, but we are still working away at it!  I wanted to talk a little bit about this week's challenge because it has been my favorite thus far...to meet or exceed our recommended servings of fruit daily.  According to MyPlate my recommendation is 2 cups of fruit daily.  That's it?!

 

I could eat this entire bowl at once...that's definitely more than 2 cups!

This one is going to be super easy for me.  I love fruit.  I seriously cannot get enough of it.  While February seems like a silly time to be posting a fruit salad recipe, I assure you it is and let me tell you why.  I do not need to remind anyone that it is Winter...the sub-zero temperatures have been doing a good job at that already.  If you are like me you are probably starting to get the Winter "blehs".  There is no better cure for Spring fever, at least one quite as effective and healthy, as indulging in a big, bright, beautiful bowl of fruit.  Just look at that...Doesn't it just scream warmth and sunshine!?

What is so great about this fruit salad is all the colors represented in it: red, orange, yellow, green, blue, purple, and even white.  Not only do all of these colorful fruits make it look pretty, but they are full of phytonutrients (which they get their vibrant hues from).  You may have heard of lycopene in tomatoes, beta-carotene in carrots, or flavonoids in grapes...these are all examples of phytonutrients.  Phytonutrients are naturally occurring chemicals in plants that while not essential in the human diet, can provide some pretty remarkable health benefits from their antioxidant and anti-inflammatory properties.

A serving (or three if you're like me) of this salad will give you a good helping of these compounds.  The strawberries and raspberries represent the red group, the blackberries and blueberries the blue/purple group, the kiwi and green grapes the green group, the pineapple and oranges the yellow/orange group, and the coconut the white group if you decide to sprinkle some on top! 

Ingredients:

1 pineapple, cut in chunks
1 (16 oz.) container strawberries, cut in quarters
1 (6 oz.) container raspberries
1 (6 oz.) container blackberries
1 (6 oz.) container blueberries
2-3 clementines, separated into segments
1 small bunch green grapes, sliced in half
1/4 cup honey
Juice and zest of 1 orange
Shredded coconut, optional

Directions:
Wash and prep the fruit.  Place all fruit in a large bowl (use one with a good-sealing lid for storage).  In a small bowl, whisk together the honey, freshly squeezed orange juice, and orange zest.  Pour the glaze over the fruit and toss to coat all pieces evenly.  Top with shredded coconut if desired.  That's it!  Keep in the refrigerator until ready to use.

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.

Relieve Stress and Tension With a Body Scan Meditation

For the past few days I have felt off my game and can't seem to shake this throbbing headache.  As I was doing yoga last evening I became aware of all the tension being held in my body...I was going into a forward fold and could hear a series of tiny pops in my back and shoulders.  I continued on with my yoga routine being careful not to place undo stress on my body. 

When I was done I followed that with my typical (and less productive) nightly Pinterest perusing routine.  One of the items in my feed happened to catch my eye, a photo with the words "the time to relax is when you don't have time for it" which reminded me of how slack I have been on my meditation lately and coincidentally how much I appear to need it currently.

I got up right then and there and performed a body scan meditation.  I was introduced to a method like this in one of my wellness courses last year.  At the time I had been experiencing shoulder pain and the meditation was really beneficial in alleviating that pain.  I figured if it worked then it may be helpful now too.  The body scan meditation is a short one, taking about 5-10 minutes, and here's how to do it:

• Lie down on the floor or bed in a comfortable position.
• Close your eyes.
• Take several deep breaths to calm and center yourself.  During this time tune into your body and be ready to listen to what it may tell you.
• When you are ready, begin performing the meditation by "scanning" one section of your body at a time (see chart below for how I break it up). With each inhale focus on bringing the fresh, pure air into that body part and pushing out any stress, tension, or negativity being held there on the exhale.
• Once you have completed, repeat the same inhale/exhale again focusing on the entire body as a whole.
• Allow yourself to slowly return to the present.

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.

Chocolates From the Heart, For the Heart.

If you're like me, every year you have a real struggle finding the perfect Valentine for all the sweethearts in your life that are cute and sweet, yet not full of all that junk. This year toss that store bought heart-shaped box of chocolates aside and give them something really special like these homemade chocolates.  You can control the ingredients in them so they can be as healthy or as indulgent as you like.  To help you out I am giving you step by step instructions for three of my favorite do-it-yourself chocolate ideas...they're easy I promise!

All three of these treats are something that you can really feel good about giving.  They are made with dark chocolate (try to use one that has at least 70% cocoa content) containing heart healthy flavanols which may help lower blood pressure and increase blood flow.  They also have a bunch of antioxidant-rich Superfoods in them, like berries and ginger, to further promote a healthy heart and immune system too.  They can be made even better by adding some nuts, containing unsaturated fats (those are the good ones) which may help lower cholesterol and reduce the risk of heart disease.

So there you have it...Why not give your loved ones (and maybe yourself too) a gift that's truly from the heart, for the heart.

Let's get started!

**Each recipe begins with melted dark chocolate.  There's two ways you can do this, either with a double-boiler or the microwave method.  The double boiler is simple enough if you have one, just place the chocolate in the top section, with water gently simmering in the bottom, and stir it until the chocolate is smooth.  I prefer the microwave method myself, place the chocolate in a microwave-safe bowl and microwave for 30 second intervals, stirring between each one, until all the chocolate is melted.

To make Dark Chocolate Covered Strawberries:

• Carefully wash the strawberries and lay them out on a towel to dry completely before dipping. 
• Prepare a baking sheet by lining it with waxed paper.
• Holding the strawberries by the stem, dip them down into the melted chocolate.
• Pull them out and let the excess chocolate run back off.
• Lay them on the baking sheet.
• Allow to sit at room temperature until the chocolate is set.
• Warning: if you store them in the refrigerator the chocolate will sweat and be less than appetizing.

To make Pomegranate Orange & Ginger Bark:

• Prepare the pomegranate by separating the arils, zest the orange and finely chop the crystallized ginger. 
• Line a baking sheet with waxed paper.
• Pour the melted dark chocolate onto the pan and let it spread out into a thin layer.
• Sprinkle the melted chocolate with the prepared pomegranate arils, orange zest, and crystallized ginger.
• Allow to cool and harden completely.
• Break up into small pieces.
• Can be stored for 2-3 days in a sealed container in the refrigerator.   

To make Dark Chocolate Trail Mix Lollipops:

• Line a couple baking sheets with waxed paper.
• Gather any ingredients you may like for decorations and set in bowls so they are readily available.  
• Suggestions: craisins, raisins, goji berries, other dried fruits, assorted nuts, or shredded coconut.
• Drop spoonfuls of the melted chocolate onto the baking sheets.
• Insert a lollipop stick about halfway into each "puddle" and twist slightly to coat it in chocolate.
• While still melted, sprinkle the lollipops with your desired toppings.
• Allow to cool and harden completely.
• Can be packaged and stored at room temperature.

Nutrition Information Resources:
The Greatist Team. (2012). The ultimate guide to nuts. Retrieved from http://greatist.com/health/types-of-nut-infographic

Healthy Eater. (2014). Dark chocolate: The best and worst brands. Retrieved from http://healthyeater.com/dark-chocolate-best-and-worst

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.