What rymes with Holiday Cheer..... Holiday BEER!

Hopefully you’re ready for the holidays, enjoying lots of parties and time with friends and family. Today, I'd like to talk about something millions of people enjoy over the holiday season.... I'm talking about about beer! I have a couple clients who have been trying for years to convince me that beer is a part of any nutrition meal. Well, as it turns out, it could actually be good for you. Enjoy! Did You Know Beer Has These 4 Health Benefits? I’m sure you’ve heard all the talk about red wine and how it can be great for your heart and overall health. What you probably haven’t heard … is that beer might be just as healthy. Humans have been drinking the stuff for ages, as far back as Ancient Egypt and Mesopotamia. And now research is showing us it has four unique health benefits. Take a look Health Benefit #1 - Better Blood Pressure Researchers have found that women who drink one beer a day were less likely to have high blood pressure than those who drank wine or spirits. The data comes from the Nurse’s Health study, which tracks over 70,000 women ages 25 to 42. [1] The key here is moderation, as drinking too much of pretty much ANY alcoholic beverage can do the exact opposite, and RAISE your blood pressure. Health Benefit #2 – A Healthier Heart Beer can be good for your heart, too. Why? Research shows it can help reduce homocysteine levels in your blood. In case you don’t know, homocysteine is an amino acid that can build up in your blood stream. High levels are associated to an increased risk of heart disease. A study published in the European Journal of Clinical Nutrition found a link between beer consumption and lower homocysteine levels. This is most likely attributed to the b-vitamins found in beer. Another bonus benefit – the alcohol content in beer could help boost your HDL (“good”) cholesterol. [3] Health Benefit #3 – Less Risk Of Kidney Stones If you’re prone to kidney stones, then you’ll love beer. Compared to other alcoholic AND non-alcoholic beverages, beer has the lowest risk of developing kidney stones. It’s most likely due to beer's high water content. Health Benefit #4 – Stronger Bones The American Journal of Clinical Nutrition published a study looking at the effects of alcohol consumption and bone mineral density. As it turns out, both men AND women who drank beer on a moderate basis, had significantly higher bone mineral densities than those participants drinking other kinds of alcohol. So this summer, don’t be bashful about drinking a beer or two. Remember, the key here is moderation. All these studies are looking at folks who drink just ONE or two beers a day. Anything over that, and the health benefits may be negated. In fact, once you cross the line of “moderate consumption” you can run into negative health consequences. So enjoy your beer, if that’s your drink of choice. One or two a day, may very well do good at keeping the “doctor” away. And by the way, if you're serious about taking your health and fitness to the next level in 2016, why not take advantage of your FREE Fitness Consultation? (an $85 value) During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body. There's no obligation and it's totally and completely free. Sign up at www.personalbestfitness.com. Mesquite Beer Chicken 2 cups mesquite wood chips 1 (4-pound) whole chicken 1 tablespoon olive oil 2 teaspoons chili powder 2 teaspoons brown sugar 1 teaspoon ground cumin 3/4 teaspoon kosher salt 1/2 teaspoon black pepper 1 (12-ounce) can beer Soak wood chips in water for 30 minutes; drain well. 2. Preheat grill to medium-high heat using both burners. After preheating, turn the left burner off (leave the right burner on). Pierce the bottom of an aluminum foil pan liberally with the tip of a knife.Place pan on heat element on heated side of grill; add wood chips to pan. 3. Remove giblets and neck from chicken, and discard. Starting at the neck cavity, loosen skin from breasts and drumsticks by inserting fingers, gently pushing between skin and meat. 4. Combine oil and next 5 ingredients (through black pepper) in a bowl. Rub spice mixture under loosened skin and over drumsticks and breasts; let stand 20 minutes. 5. Discard 6 ounces beer from can. Holding chicken upright with the body cavity facing down, insert beer can into cavity. Place chicken, upright, on grill rack covering left burner, spreading legs out to form a tripod. Cover and grill 1 1/2 hours or until a thermometer inserted in thigh registers 165°. Place chicken and can on cutting board; let stand 10 minutes. Discard can and skin. Calories 375/ Fat 16.6g/ Satfat 4.1g Protein 51g/ Carbohydrate 3g/Fiber 1g/ Sodium 533mg

Roasted Vegetable Burrito

1 cup cauliflower florets 1 small onion, quartered 1 red pepper, thickly sliced 1/2 medium zucchini, sliced on the diagonal 2 carrots, sliced on the diagonal 1 teaspoon extra-virgin olive oil 1/4 teaspoon sea salt One 10-inch whole wheat tortilla 1 tablespoon sour cream or plain Cilantro, for garnish 1. Preheat the oven to 425°. Line a baking sheet with parchment paper. Add the cauliflower, onion, red pepper, zucchini and carrots to the baking sheet, drizzle with the oil and sprinkle with sea salt. 2. Bake in the oven for 15 to 20 minutes, or until the vegetables are soft and start to brown. 3. In a medium pan warm the tortillas for 30 seconds. 4. Place the roasted vegetable in the center of the tortilla and top with sour cream or plain non-fat greek yogurt. 5. Log in your 3 vegetables! http://tinyurl.com/j3ucyqa

Get your veggies in... the easy way.

It’s ok to take the easy way out… what? Yes, if getting all your veggies in seems like work then try this quick tip to EASILY get in all 3 servings. Keep some fresh spinach in the fridge and cook it with eggs for breakfast, then serve it on a sandwich at lunch and mmmmm, why not a spinach salad for dinner? I promise your body and mind will feel the benefits…. Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals. The possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Fruit or Vegetable?

Believe it or not.... I've been watching your entries. Keep up the great work! Of the hundreds involved in the challenge, I've seen entries ranging from kale to butter and beans to bacon. But the question I get the most is... "Is ________________ a fruit or vegetable?" I will break it down for you, but don't get too caught up in that quandary. I bet if its close, you are still making a great choice in your nutrition. What is the difference between a fruit and a vegetable? Botanically speaking, a fruit is a seed-bearing structure that develops from the ovary of a flowering plant, whereas vegetables are all other plant parts, such as roots, leaves and stems. By those standards, seedy outgrowths such as apples, squash, avocados, beans, pea pods, corn, cucumbers, nuts, olives, peppers, sunflower seeds and tomatoes are technically fruit. While roots such as beets, potatoes and turnips, leaves such as spinach, kale and lettuce, and stems such as celery and broccoli are all vegetables. The outlook is quite different in culinary terms, however. A lot of foods that are (botanically speaking) fruits, but which are savory rather than sweet, are typically considered vegetables by chefs. This includes such botanical fruits as eggplants, bell peppers and tomatoes. The fruit vs. vegetable debate can sometimes reach such a fever pitch that the law must step in. In the 1893 United States Supreme Court case Nix. v. Hedden, the court ruled unanimously that an imported tomato should be taxed as a vegetable, rather than as a (less taxed) fruit. The court acknowledged that a tomato is a botanical fruit, but went with what they called the "ordinary" definitions of fruit and vegetable — the ones used in the kitchen. Chard, leeks, kale, savoy cabbage,brussels sprouts, spinach, parsnips, broccoli, cauliflower are all great winter vegetables to incorporate in the 31 day Challenge! It is never to late to begin a positive change in your life.

What better way to share your love during the holidays then by sharing your healthy habits! Try this green bean recipe instead of the traditional casserole. Green Beans with Hazelnuts and Gorgonzola 2 pounds green beans, stem ends trimmed 2 tablespoons nut oil, such as hazelnut, almond, or walnut 1 tablespoon sherry vinegar Coarse salt and ground pepper 2 ounces Gorgonzola cheese, crumbled (about 1/2 cup) 1/2 cup roasted blanched hazelnuts, coarsely chopped Steam green beans until crisp-tender, 4 to 8 minutes. Transfer to a bowl and toss with oil and vinegar; season with salt and pepper. Sprinkle with Gorgonzola and nuts. This dish is much healthier than its casserole counterpart. The Gorgonzola's rich, creamy texture offers a nice counterpoint to the crunchy, selenium-packed nuts. Briefly steaming the beans rather than boiling retains their vitamin C and B6 content.

Vegetable Challenge Day 3 Recipe

Vegetable Challenge Day 3! Why eat one serving at a time? Get several servings by making hearty and healthy salad.

Broccoli Salad with Creamy Feta Dressing (serves 4)

1/3 cup crumbled feta cheese

1/4 cup nonfat plain yogurt

1 tablespoon lemon juice

1 clove garlic, minced

1/4 teaspoon freshly ground pepper

8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups)

1 7-ounce can chickpeas, rinsed

1/2 cup chopped red bell pepper

1.Whisk feta, yogurt, lemon juice, garlic and pepper in a medium bowl until combined.

2.Add broccoli, chickpeas and bell pepper; toss to coat. Serve at room temperature or chilled.

Per serving: 122 calories; 3 g fat (2 g sat, 1 g mono); 11 mg cholesterol; 18 g carbohydrates; 7 g protein; 4 g fiber; 260 mg sodium; 324 mg potassium

Holiday Survival Tips

I hope you had a happy Thanksgiving and are awaking from your food coma with a sense of renewal for December. I love the holiday season and admit to day dreaming about all the upcoming parties, meals and sweet treats. Does it surprise you to know that I'm as much of a decadent food-lover as the next person?  I get quizzical or astonished looks from clients when I talk about how much I love pie, cake, chocolate, ice cream, candy bars...I could keep going. They're a wee bit shocked by my admission of guilty pleasure because they think I "toe the line" 100% of the time. Well I don't. (continued below) To Your Health, Christopher McClintock Personal Best Fitness Brentwood'sPremier Health & Fitness Expert

How To Survive The Holidays (cont'd from above)  What I do is "toe the line" 85.7% of the time. That equals 6 days out of the week. On the seventh day...I indulge. I don't go crazy, but I'll have some pizza or a slice of pie. I'll reward myself for a good six days of healthy, supportive nutrition by "letting my hair down" a little bit on day 7. "A little bit" is the operative phrase. I don't have the pumpkin pie with two huge scoops of ice cream and a pecan and apple pie chaser! And I recommend you don't either.  But DO enjoy yourself one time a week, particularly on Thanksgiving. Then get right back on the "nutrition wagon" on Friday after Thanksgiving.  By the way, Thanksgiving Thursday is a great day to do a workout in the morning. You'll enjoy the meal that much more. And if you can't get in a workout on Thursday, then by all means come see us on Friday! All things in moderation is a really good motto that serves you well over time.  To help with that, here are some important healthy holiday eating tips as we move into the season... #1 - Get the bulk of your calories early in the day.  A "breakfast of champions" will serve you really well year round, but particularly during the holidays. #2 - Don't go to that party hungry. You know what will be there, and most of it is "danger" food! Eat something healthy before you head out to the holiday shindig. #3 - Portion control. If you just do this on a consistent basis...you'll see the pounds begin to melt away. Really. Sample different things, but don't overdo anything, particularly the dreaded "comfort foods." #4 - Substitute dry white or red wine for other alcohols. If you drink, don't drink the egg nog! Beers and mixed drinks pack more calories. Yes, your friends may give you an odd look, but you'll feel better than they do the next day (and you've got a goal to achieve, which makes you better than them anyway! :) #5 - Watch the sweets! That's all you get to do. Just watch them. Don't eat them. A little holiday humor. Enjoy yourself, but be judicious about your choices. You'll thank me afterwards. Don't forget the Vegetable Challenge starts today! Click below to sign up. Quote Corner     Brussels sprouts are a part of the cruciferous vegetable family, which also includes the nutritional powerhouses kale, broccoli, cauliflower, cabbage and collard greens, all of which supply loads of nutrients for a small amount calories. If you are trying to improve your diet, cruciferous vegetables should be at the very top of your grocery list    Brussels Sprouts with Walnut-Lemon Vinaigrette  1 pound Brussels sprouts, trimmed and quartered 2 tablespoons walnut oil 1 tablespoon minced shallot 1/4 teaspoon freshly grated lemon zest 1 tablespoon lemon juice 1 teaspoon whole-grain or Dijon mustard 1/4 teaspoon salt Freshly ground pepper, to taste   Preparation Place Brussels sprouts in a steamer basket and steam in a large saucepan over 1 inch of boiling water until tender, 7 to 8 minutes. Meanwhile, whisk oil, shallot, lemon zest, lemon juice, mustard, salt and pepper in a medium bowl. Add the sprouts to the dressing; toss to coat. Nutrition Per serving: 108 calories; 7 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 3 g protein; 3 g fiber; 188 mg sodium; 405 mg potassium

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