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

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

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Posts Tagged ‘flavonoids’

Drink Smart and in Moderation

Posted by terrepruitt on February 20, 2014

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, Zumba, PiYo, Gentle YogaThe various surprising health benefits of wine

For centuries, people have derived pleasure from drinking many different varieties of wine. Whether it’s a sensuously versatile Pinot Noir or a divine Chardonnay, drinking wine in moderate amounts has proven to be one of the more effective ways to unwind, relax and allow the stresses of the day to just slowly fade away into the ether. Various studies have emerged throughout the years espousing the health benefits of drinking a glass or two of high-quality wine.

Experts from the world-renowned Mayo Clinic have stated that there are certain substances in red wine called phytochemicals (specifically, flavonoids and resveratrol) that may help prevent heart disease and failure by performing two critical functions: increasing levels of high-density lipoprotein (HDL) cholesterol (also known as the “good” cholesterol) and protecting against artery damage. It is worth noting that both resveratrol and flavonoids are also recognized as antioxidants (not all phytochemicals are antioxidants, though).

Resveratrol, in particular, is markedly more prevalent in red wine than in white wine; after all, red wine is fermented with grape skins for a longer period of time compared to white wine. Additionally, resveratrol has gotten a lot of attention due to possibly playing an important part in maintaining healthy cardiovascular function. Some of the existing research has linked resveratrol to reduced blood vessel damage, prevention of blood clots, and a decreased amount of low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol). Dr. Eric Crampton, a highly respected University of Canterbury academic, has also opined that based on his interpretation of the current studies available, moderate drinking reduces mortality risk. Furthermore, according to Paul Jaminet of the Perfect Health Diet, animal studies have shown that the harmful effects of alcohol on the liver – fatty liver disease that inevitably leads to a scarred and damaged liver (cirrhosis) – occur only when it is combined with excessive intake of polyunsaturated fats.

Clearly, judicious consumption of red wine not only calms the senses; it’s also a healthful habit in moderation.

Image courtesy of M&S
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This post is a guest post.  The conclusion reached is that of the guest author.  My approach would be more from a “COULD be” healthful.  Many things we eat, drink, and do have the appearance of being healthful, but it always boils down to moderation AND the individual, so to me it is not so clear.

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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?

Posted in Food | Tagged: , , , , , , , , , , , , , , | 7 Comments »