Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

  • I teach Nia, yoga and stretch!

    Nia: Thurs at 9 am

    Yin Yoga: Mons at 11:30 am

    Gentle Yoga: Tues at 10:30 am and Thurs at 6:00 pm

    Stretch: Thurs at 10:30 am

    Please see my website for details! I sub for the City of San Jose and the YMCA so check my website for dates and times!

    I am also available for private Nia / yoga / Personal Training!

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  • My Bloggey Past

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Posts Tagged ‘bone density’

For The Love Of Onions

Posted by terrepruitt on August 29, 2013

Since I recently posted a recipe with Green Beans, Walnuts, and Onions, I have been posting about the three main ingredients separately, for Green Beans click here and for Walnuts click here.  I like onions.  I like sweet onions, red onions, white onions, yellow onions, and green onions.  I have actually grown to like them more as I get older.  When I was younger I liked the flavor, but not the onion itself.  I would pick them out of anything and off of anything.  And I used to never eat them raw.  I still don’t like to eat a lot of cooked onions and will often leave them on my plate if they are cut large enough and it is easy to move them out of the food I am eating, but I do actually eat them now.  Also I will include raw onions in my salad.  It all depends.  When I eat them raw they have to be so teeny tiny you would probably laugh.  Onions, however, are more than just for flavoring.

Onions contain flavonoids.  Flavonoids are what give the plant its pigment and have been linked to terms such as “cancer-fighting” and a lot of “anti-s” – antioxidant, anti-inflammatory, anti-cancer, anti-biotic, anti-allergic, anti-microbial, and anti-diarrheal activities.  Onions store the flavonoids primarily in their skin.  So the less you peel off the better.  There is the red in a red onion (to me it is actually purple, but whatever) and the yellow in a yellow onion.  The white has flavonoids too, but not as many as the red.

According to PubMed, study was done that concluded the consumption of onions had a “beneficial effect on bone density in perimenopausal and postmenopausal non-Hispanic white women 50 years and older.”  Wow.  So it could be that eating onions helps with bone density . . . who would have thought.

Onions should not be refrigerated, except for the green ones (scallions).  We keep our onions in the fridge.  I should change that.

To me, onions are good in pretty much any type of savory dish.  I don’t think onions go to well with sweet things, but sometimes it works, but usually the onion needs to be a sweet onion or a red onion.  My husband does not mind onions with his sweet.

The following nutritional information is from the National Onion Association’s website:

Dance Exercise, Nia, Nia at the City of San Jose, Nia classes in the South Bay, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia, Zumba, PiYo, Gentle YogaOnion Nutrition Facts

Serving Size 1 cup (160g)  The Percent (%) is for the Daily Values*

*Percent (%) Daily Values are based on a 2,000 calorie diet.  Your Daily Values may be higher or lower depending on your calorie needs.

Calories    64    3%
Total Carbs    14.9 g    5%
Total Fat    0    0%
Cholesterol    0    0%
Dietary Fiber    2.7 g    11%
Sugars            6.8 g
Protein         4.9 g
Vitamin A    3.2 IU    0%
Vitamin C    11.8 mg    20%
Vitamin B6    0.2 mg    10%
Folate     30.4 mcg    8%
Calcium   36.8 mg    4%
Iron           .3 mg    2%
Magnesium    16 mg    4%
Phosphorus    46.4 mg    5%
Potassium    234 mg    7%
Sodium    6.4    0%

Many people have strong feelings about onions.  They either LOVE them or HATE them.  Where do you stand?  Do you love them?  Do you hate them?  Do you like them cooked?  Do you like them raw?  Did you know they had such great health benefits?

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Resistance Training Benefits

Posted by terrepruitt on November 10, 2009

Resistance Training has many benefits.  I say resistance training because the resistance may be any force the body has to overcome.  It does not have to be weights, it can be bands, springs, or even your own body weight.  In addition to doing something that you like you want to train according to your goals.

Some of the benefits of resistance training:

  • Increase in strength, power, and endurance in the muscles
  • Increase in size of the muscle
  • Increase in lean mass (or maintained lean mass)
  • Increase in the tone of the muscles
  • Increase in metabolism
  • Increase in bone density
  • Increase in energy
  • Improvement in the body’s muscle to fat ratio
  • Improvement in mood
  • Improvement in Insulin Sensitivity

and

  • can assist in lower your resting blood pressure
  • can assist in preventing sarcopenia
  • can assist in lowering your resting heart rate

I met up with a friend today in San Jose at the gym we had a nice workout.  We played with some of the equipment and managed to get a great set of exercises in.  It is nice to be reminded of why resistance training is important.

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