Running on the Beach

Featured Food: Mahi Mahi

Keeping with the tropical theme, today's featured food is Mahi Mahi (also known as a dolphin fish). We thought we'd give it some attention (since salmon usually snatches all of the fame). It is a beautiful fish as you can tell!
Mahi Mahi is a great source of protein; 3 ounces contains 25.5 grams! It is also an excellent source of selenium, B3 and B6 (B6 is important for red blood cell formation, regulation of glucose, protein digestion, and the immune and nervous systems functioning. Selenium provides important antioxidant enzymes). Best of all it is a good source of Omega-3's (which we've discussed before, but they're important for creativity, cognition, stress-levels, and more!)
This is a nice, short column today. Make sure you look for wild Mahi Mahi. Go out and try some Mahi Mahi today (maybe coat it in coconut flour (check Monday's article) and serve with some fresh grilled veggies. Yum!

Fun in the Sun: Vitamin D

What better time to talk about Vitamin D than from the beach! We've all heard it before "wear your sunscreen" and "tanning is bad" or "not too much sun exposure, you'll get skin cancer!" Are these exclamations accurate though? Does sunscreen really help me and prevent cancer? Today we'll look at this vital vitamin and see what truely needs to be done! I've been doing a lot of reading lately and it seems that all of the books have a similarity, in that they all talk about Vitamin D (The Paleo Diet, Hormonal Enhancement, and Primal Blueprint all talked about it), so let's get down to business and see what's really going on.
So what does vitamin D do? Sunlight provides 7-dehyrocholesterol to the skin, which then manufactures vitamin D. It then regulates calcium levels and phosphate in the bloodstream and promotes mineralization and growth of bones (with assistance from calcium, Vitamin A, and Vitamin K2 of course). It plays a major role in immune response, by activating T-cells for defense against infections and bacteria. Moderate sunlight (according to a Stanford University study) allows immune cells in the skin to activate vitamin D3, so that these T-cells can transfer to the outer layers of the skin. Not only is it important for bone density and the immune system, but it helps the heart pump better, lowers blood pressure, decreases inflammation, and helps reduce insulin resistance. Also of note is it's importance for healthy teeth and nails, eyesight, nutrient absorption (calcium and vitamins A and C), and prevention of diabetes and autoimmune diseases.
What about cancer though, aren't I going to get skin cancer from sun exposure? Actually sun exposure is protective of cancer! It helps prevent: lung, kidney, breast, endometrial, ovarian, prostate, colon, and skin cancers. Vitamin D prevents cancerous cells from dividing and it quickens the death of cancer cells! Most think that since the use of sunscreen, that skin cancer rates have decreased. This is false, skin cancer rates have actually gone up! Sunscreen block UVB rays and allow UVA rays in. This provides a false since of security, because the skin doesn't pinken, people often are overexposed to the sun (moderate sun is good, but overexposure and burns are troublesome).
Recommendations? I realize that sun exposure (especially here in the Midwest during the winter) is difficult sometimes. I would recommend getting adequate sunlight whenever it's possible. It's easy, free, and most of all fun. Just remember that you want to prevent overexposure (especially fair-skinned individuals). Ease into it, maybe 15 minutes a day. Remember that a tan is protective, but pinkiness is a warning, so if it's summer and you're going to be out longer, look for sunscreens that protect against UVA and UVB rays, or best of all cover up (white clothing is best). Darker skinned individuals need more sun exposure than fair-skinned, because it takes more sunlight for them to be able to absorb the proper amount of vitamin D. What about when it's winter, or I can't get outside. Supplement; 4000 IU is a good starting point, maybe have your levels checked before you begin any kind of supplimentation. A side note, though, to further back-up my belief in a grain-free, starchless, sugarless existence; grains actually decrease calcium absorption, so you need even more vitamin D. In closing get out and enjoy the sun when you can (in moderation) and when you can't then supplement; but now it's summer and a perfect time to be out with your family and maybe even play (see Sunday's article)!

Crazy for Coconut!

Since we're on the beach today, I thought it would be appropriate to address the health benefits of a tropical fruit, the coconut. Recently I've been turned on to the wonderful benefits of coconut and it's uses. Coconut is a staple in many Pacific Island cultures (with great health history), so much that it is known as "The Tree of Life." Over 1/3 of the world's population depends on coconut for food or economically. We're going to look at individual products of coconut (especially coconut oil), but before we do let's look at some of the benefits of coconut, since it is considered a functional food because of its benefits beyond nutritional content. It is used around the world to treat: asthma, baldness, bronchitis, bruises, burns, colds, constipation, earache, fever, flu, gingivitis, jaundice, kidney stones, lice, malnutrition, nausea, rash, sore throat, swelling, toothache, tuberculosis, tumors, ulcers, and upset stomachs.
Besides all of this coconut tastes yummy and provides a great amount of "good" fat. Also it has a low active carbohydrate rate because they are packed with fiber! What are some sources of coconut? Let's take a closer look.
* Coconut Milk- a mix of shredded fresh coconut meat with water, then pressed through a cheesecloth. One-fourth cup contains 12 grams of fat.
* Coconut cream- is essentially coconut without the water. It is thicker and pastier than the milk. Be careful when purchasing because grocery products are often sweetened.
* Creamed coconut- is a solid block made of pure flesh that is pulverized into solid block form. It's great in sauces and curries.
*Coconut butter- the whole coconut flesh (fat and solids both). It's not good for cooking at really high temperatures though. Two tablespoons contains 18 grams of fats.
*Shredded Coconut- thin strands of coconut that you can add to sweeten.
*Desiccated Coconut- coconut that is finely ground and unsweetened. It's great to sprinkle on top of fresh fruit!
*Coconut flour-this is one of my great new finds! For those having a hard time getting rid of bread, this is a good supplimentation. You can also use it to coat and fry with (shrimp, chicken or vegetables). Warning it is somewhat dense though so a light coating is best. Also if using it to replace regular flour you have to add more water. Two tablespoons contains 1.5 grams of fat, 10 grams of carbohydrates (9 of which are fiber, so 1 active carb!), and 2 grams of protein.
*Coconut oil- last but not least, we'll cover coconut oil! Coconut oil contains a medium chain fatty acid, which is also found in breast milk (besides breast milk coconut oil is the best source of lauric acid and medium chain fatty acids). Diets with lauric acid form monlaurin, which destroys viruses (HIV, measles, herpes simplex virus-1, vesicular stomatitis virus, influenza, and cytomegalovirus.)
Research has proven that consumption of diets high in medium chain fatty acids leads to increased metabolism and weight loss. When medium chain triglycerides replace Long chain triglycerides the body is less inclined to store fat. Studies have shown that a meal with MCT's can increase basal metabolic rate by 12%! (LCT only raised it 4%). What about all of the saturated fat in coconut oil (I am going to do a seperate article on saturated fat, but this is a nice starter). First off, there have been plenty of studies done on socities who consume high saturated fat diets. In the 1960's a study was done on the South Pacific Islands of Pukapuka and Tokelau. Over 60% of their caloric intake came from the saturated fat of coconut oil. What scientist found was a healthy and lean population, relatively free of modern diseases (including obesity). Also vascular disease was uncommon (which saturated fat is portrayed to be the villain of, but once again we know that general knowledge and what the government tells us isn't what's best (low fat trend)). Just as a taste of later columns, saturated fat help with cell structure, protects the liver, helps omega-3's and the immune system.
I hope that this information has been helpful, as I've said, it's been just recently that I've learned about how terrific coconut is (as a matter of fact I'm getting ready to start stocking it at my facility). I've had great results with the flour and love the flavor that the oil brings to my meals (note: the oil should be solid at room temperature and is great for cooking at high temperatures), also have had positive feedback from my clients in cooking class, who tried the coconut shrimp. So stop by our store, or any health food store or Asian market and pick up some coconut products today!

Special: Play

Recently I read the book Primal Blueprint (I would highly recommend by the way), and it discussed the importance of play. I think that this is something that we frequently overlook, but it is essential to both physical and mental health. It's a great release, especially for stress. Ever heard about all those studies on countries, who's workers are healthier, because they take more vacations. A study in New Zealand showed the workers were 82% more productive after a vacation. We live in a society, where we work 40 plus hours a week, running from event to event and over-extending ourselves. Play just isn't for kids, so let's look at some of the benefits of play.
*It inspires us to think differently. People who are crazy enough to think they can make a difference, are generally the ones who do.
*Playing brings joy. Play initiates laughter, joy, and feelings of inner peace.
*It reduces stress. It is part of the genetic code; we need play because it is instinctual and a fundamental part of our existence. When we engage in play, it helps us with problem-solving and adapability, which in turn we're better able to handle the real world and choose healthier answers. The added laughter of play reduces stress, while helping us deal with negative emotions.
*Playing regularly increases longevity. A loss of well-being generally creates physical, mental, and emotional burnout and stress, which is related to health problems. By reducing stress through play, we are more emotional balanced and can lead a longer-healthier life.
*It can reduce struggle, conflict and worry. Studies have shown that it's an antidote for violent tendencies and an important aspect of positive socialization.
*Play increases our sense of lightness. When we play we get caught in the moment and are carefree. We finish feeling refreshed and have a restored optimism. This allows the brain to remain flexible and to renew neural connections.
*It can stimulate creativity, imagination, and curiosity.
*Play softens the heart. As the heart becomes malleable, then the risk for hypertension and depression is decreased.
*It enhances energy levels. Doing things that are pleasurable to you and being around others having fun brings up (and keeps up) your energy levels longer (much healthier than alternate options like coffee or energy drinks, and it doesn't have the crash)!
*Play allows us to take risks. While playing we can explore, experiment, and take risks on ideas.
My advice is to start by trying to allow for at least 15 minutes of play a day. It doesn't have to be scheduled. Be spontaneous and choose activities that you enjoy. Go for a bike ride, a hike, pick up a game of soccer or basketball, in the winter snowboard, or play with your grandkids. I love to play with my grandsons and to shoot my bow as part of my playtime. If you're already active, do something else you find pleasurable like reading a book or playing board games. I thought that this is an appropriate topic today because I just got to the beach and look forward to playing on the beach with Gavin and Trenton. Just check out this video to see and go out yourselves and play, you feel refreshed!