Terre Pruitt's Blog

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

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Posts Tagged ‘Cardiovascular disease’

Coconut Oil Passes Muster

Posted by terrepruitt on October 27, 2015

For years I have been hearing about how great coconut oil is.  The claims are numerous.  You’ve probably heard them, too, right? Things like the information found on Medical News Today:  Coconut oil may increase level of HDL (“good cholesterol”).  It may also help improve glucose tolerance and reduce body fat accumulation.  May help decrease waist size. Coconut oil’s fat structure is more difficult for bodies to convert to stored fat and is easier to burn off. Well, I DO NOT like the taste of coconut at all, I don’t even like the smell.  I am not the one that enjoys all that suntan lotion and all those products that smell like coconut.  So I have never bothered to try coconut oil.  I didn’t want to buy it to try it then end up not liking it.  But, I finally decided to try it.  It does not taste or even smell like coconut.

Dance Exercise, Nia, Nia in the City of San Jose, Nia classes in the South Bay, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia, Gentle Yoga, Group Ex classes, YMCA, Zumba, PiYo, Nia TechniqueI was relieved, even presently surprised that this oil has no odor at all. I also cannot detect any flavor.  And it seems to work just like other oil.  The issue I am having though is I don’t yet know how much to use.  I don’t measure so I am not yet used to eyeing the semi-solid oil.  I used it to roast some butternut squash, and I just dropped some clumps of oil on the cut up squash, and it turned out to be a bit much.  Tonight I rubbed some on the eggplant I was roasting and I could have used more.  I have only used it three times, so I will get better at it.  I will, probably break down and start measuring until I can eye it from there.

Wiki has the following to say about coconut oil:

“Coconut oil, or copra oil, is an edible oil extracted from the kernel or meat of mature coconuts harvested from the coconut palm (Cocos nucifera). It has various applications as food or in cosmetics. Because of its high saturated fat content, it is slow to oxidize and, thus, resistant to rancidification, lasting up to six months at 24 °C (75 °F) without spoiling.

Many health organizations advise against regular consumption of coconut oil due to its high levels of saturated fat (similar to that of animal fat) having potential to increase risk of cardiovascular disease.”

Also the chart on Wiki shows that coconut oil is only beat out by hydrogenated cottonseed oil when it comes to saturated fat.

So, like everything, if you are interested, you have to do the research and then decide for yourself if it is something you care to add to your diet.  Since coconut oil does not smell nor taste coconutty like I thought it would, I might continue to add it to our diet.  I will at least finish off this container.  We use oil olive which seems to have more health benefits than coconut oil, but as I said, we will at least use up this container.

Do you use coconut oil?  Do you use it for all of your cooking or just certain kind?  What do you use it for?

 

Posted in Food | Tagged: , , , , | 4 Comments »

Colors And Odors Are Brought To You By Phytochemicals

Posted by terrepruitt on April 5, 2012

Phytochemical are the reasons that fruits and veggies have color and smell.  There are 1000 known phytochemicals, with an estimate of over 10,000 different ones potentially able to affect diseases.  These chemical compounds are thought to have a big affect on health but are not considered as essential nutrients.

Some phytochemicals are antioxidants or have antioxidant activity and they have shown that they may reduce the risk of cancer.  They have been proven to have anti-inflammatory effects.  And now many doctors and scientists are starting to acknowledge the link between chronic inflammation in the body and disease.  So — to me — anything that can safely help with inflammation in the body is a good food to eat. 

The Linus Pauling Institute at the Oregon State University has a list of phytochemicals.  Under each type listed there is a further breakdown of names of the specific phytochemical, here are just a few highlights

Carotenoids are found in red, yellow, or orange vegetables and fruits.  As with a lot of nutrients, fat helps with absorption.  So using a little bit of healthy oil can help with availability of the nutrient to the body.
 
Chlorophyll & Chlorophyllin are responsible for the green in veggies.

Curcumin is what gives turmeric its deep yellow color.  Turmeric is considered an anti-inflammatory.

Fiber is a group of different compounds.   Different kinds of dietary fiber include: Lignin, Cellulose, Beta-Glucans, Hemicelluloses, Pectins, Gums, Inulin, and Resistant starch. Research is showing that people with diets high in fiber have less risk of disease.  Fiber helps keeps the body’s digestive system moving things out.

Flavonoids in the case of the phytochemicals are thought to be better helpers in cell-signalling then in antioxidants.  While flavonoids have shown to help with curbing the free radicals, they really seem to shine when it comes to the cell signaling pathways.  They’ve shown themselves to be great at regulating the flow of information in the communication pathways of the cells.  There are different classes of flavanoids, they can be found in red wine, green, white, and black tea, berries, apples, chocolate, citrus fruits, yellow onions, soybeans, legumes, scallions, kale, and broccoli.

Garlic is thought to have antioxidant properties.  Garlic and its Organosulfur Compounds are thought to help fight cardiovascular disease and inflammation in the body.  (And some are now saying that it is inflammation that causes cardiovascular disease.)

Indole-3-Carbinol is found in coniferous vegetables.  These types of veggies are thought to help prevent certain types of cancer.  Some of the veggies that this phytochemical can be found in is cabbage, broccoli, and brussels sprouts.

Isothiocyanates is also found in coniferous veggies.  This one can be found in cabbage, broccoli, and kale.

Lignans (phytoestrogens) are found in plants while Lignan precursors are found in plant-based foods.  Eating a variety of seeds, whole grains, and legume along with broccoli, curly kale, cabbage, Brussels sprouts, cauliflower, carrots, green and red sweet peppers, apricots, strawberries, peaches, pears, and nectaries will net you both.  (according to Livestrong)

Phytosterols can be found in unrefined vegetable oils, whole grains, nuts, and legumes and inhibit the intestinal absorption of cholesterol.

Resveratrol was found to increase the lifespan of some living organisms.  It can be found in grapes, red wine, purple grape juice, peanuts, and some berries.

Soy Isoflavones (phytoestrogens) is one of those things that is good for you, but some evidence says that too much is not.  But they are not clear on that or how much “too much” is. 

As with much of our food supply harvesting and processing diminishes the nutrients available to us.  The amount of phytochemicals actually in our fruits and vegetables after commercial harvesting, processing, and cooking is significantly reduced.  Since the nutrients that we actually get from the food we eat seems less than was intended by nature it is a good thing that most fruits and veggies can be eaten in high quantities without adding much fat or many calories to the diet. 

Additional information from wiki states that phytochemicals have been used as drugs for millennia.  The willow tree leaves were used to reduce fevers and later used as aspirin.

There is much research to be done on phytochemicals.  But it is interesting to know that the color and odor causing compound in our fruit and veggies might also protect us or help us combat disease.  Seems like if we eat a large variety in addition to large quantities of fruits and vegetables daily will be get a good amount of phytochemicals.  One thing I like to think about and try to do is “eat the rainbow”.  Sounds silly, but it really is eating all the COLORS in the rainbow.

Do you eat a variety of fruits and veggies?  Do you eat the colors of the rainbow?

Posted in Food, Fruit, Vegetables | Tagged: , , , , , , , , , , | Leave a Comment »

Aerobic Activity

Posted by terrepruitt on October 6, 2009

I always say that people need to find an exercise they like and do it.  This is really important because if you like it, you are more likely to do it consistently.  Hopefully your favorite exercise is aerobic.  If it is not, and you are interested in being healthy, then you have to buck up and do something aerobic anyway, whether you like it or not.  The heart is a muscle and it needs exercise just like all of our other muscles.  Our respiratory system benefits from aerobic exercise.

From the American Heart Association website:

  • Cardiovascular disease (CVD) is the No. 1 killer in America.
  • Lack of physical activity is a risk factor for coronary heart disease.

An aerobic activity or what is now being called “cardio” is required for cardiorespiratory fitness.  Cardiorespiratory fitness is the most important factor when it comes to living a long and high quality life.  How well your lungs and heart function affects everything you do.  The better your lungs and heart are at getting oxygen rich blood to the parts of your body that need it, the better you will feel and be able to move.

And according to Science News:

  • Persons with higher levels of cardiorespiratory fitness have a lower risk of all-cause death

And this post kind of ties in with my previous 30 Minutes Per Day post, but I am trying to emphasize getting your heart pumping. I also wanted to point out that doing so — getting your heart pumping — does not require jumping or impact of any kind.  You can get your heart rate up by just bending down at the knees and coming back up fast enough and long enough to get your heart working.  Impact is not required, but intensity is.

A lot of people don’t like to do “cardio” because it is boring or uncomfortable, but it does not have to be . . . again . . . find something you like.  There is all kinds of stuff out there.  If you are reading this and are wanting something new or different to try in the area of cardio and you want some ideas, contact me and we can do some brainstorming.  There is something out there that you will love.

Posted in Exercise and Working Out | Tagged: , , , , , , , , , | 4 Comments »