In this issue:
According to the most current research, a brain-healthy diet is one that reduces the risk of heart disease and diabetes, encourages good blood flow to the brain, and is low in fat and cholesterol. Like the heart, the brain needs the right balance of nutrients, including protein and sugar, to function at an optimal level. It is also important to note that a brain-healthy diet is most effective when combined with physical and mental activity along with daily doses of social interaction. The latter are of course great reasons to continue coming to BodyBasics and to keep inviting your friends as well! Manage your body weight for overall good health of both your brain and body. A long-term study of 1,500 adults found that those who were obese in middle age were twice as likely to develop dementia in later life. Also, those who had high blood pressure and high cholesterol had six times greater risk of dementia. In order to decrease your risk of lost brain power, think lifestyle. I know you have heard it before. I am going to say it again. Short-term diets are simply not going to work. In order to significantly reduce your chances of prematurely aging your brain, you must adopt a lifestyle of eating in moderation as the majority instead of the minority. Reduce your intake of foods high in fat and cholesterol. Studies have shown repeatedly that high intake of, specifically, saturated fat and cholesterol clogs the arteries and is associated with higher risk for damage to your organs, the brain being one of them. So practice moderation when consuming all animal-based products. Sources to pay attention to are dairy products, all meats, particularly fattier cuts such as porterhouse steaks (20g fat with 8g sat fat and 60mg cholesterol), dark meat poultry (chicken leg with skin 15g fat with 4g sat fat and 105mg cholesterol), and heavily fried foods. Opt instead for lower fat cuts of meat, light meat poultry, and grilled or broiled foods instead of frying. Increase your intake of protective foods.Current research suggests that certain foods may reduce the risk of heart disease and stroke, and appear to protect brain cells due to high anti-oxidant concentrations found in them. Such foods include:
- Dark-skinned fruits and vegetables such as kale, spinach, brussels sprouts, beets, red bell peppers, prunes, raisins, blueberries, blackberries, strawberries, and raspberries
- Cold water fish such as halibut, mackerel, salmon, and trout
- Nuts such as almonds, pecans, walnuts, and cashews
All of us want to live abundantly.Eating for the health of our brains keeps our much needed organ fit so we can do and be all that we want to be for as long as we are on this planet. We at BodyBasics encourage all of you to think about your brain’s health as you go about your day. And, if you would like an assist toward healthier living, give us a call. We would love to be a part of your team.
This recipe is from Miraval Resort. When I first saw the tidy package wrapped with a bow and read the ingredients, I have to admit I turned up my nose. No way could this conglomeration of weird ingredients even come close to real biscotti with real butter! Happily, I was wrong and the first bite of these wonderful cookies changed my mind! Enjoy! Ingredients:
- 1 cup unbleached flour
- 1 teaspoon baking powder
- 1/3 cup evaporated raw cane sugar
- 1/2 cup plain bread crumbs
- 1/3 cup brain healthy pistachios, whole with skin on
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon of almond extract
- 1 tablespoon apple juice
- 3 large egg whites
Directions: Combine all dry ingredients together in a bowl. Mix in the nuts. Combine the extracts, juice and egg whites. Gradually add the wet ingredients into the dry and mix for 1 minute. Roll the dough into a long rope. Brush the top with lightly beaten egg whites and sprinkle sugar on the top of the loaf. Bake at 350 degrees for approximately 20-25 minutes or until browned on top. Let the biscotti sit at room temperature for 1 hour. Cut the rope into 24 diagonally-shaped cookies. Place in a single layer on a baking sheet and bake at 350 degrees until cookies are golden brown, approximately 10 minutes. Cool cookies on a wire rack. Nutrition facts:Calories 45, Protein 2 g, Total Fat 0g, Carbs 7g, Dietary Fiber 0 g, Cholesterol 0g, Sodium 35mg
Michael McClintock started training with Mike Haas over a year ago. When he came to BodyBasics, his goal was to lose weight and get stronger. He has accomplished these goals and more. Michael’s posture has also improved so that he now carries himself with an air of self confidence – shoulders back and head held high. These accomplishments are all the result of Michael’s hard work and dedication to his workouts. He is very consistent and will work out alone although he much prefers working out with his brother, John. It’s serious business but Michael brings his quirky sense of humor to each session and keeps us all smiling. No, Michael, hamstrings are not made of ham nor are they made out of string! Congratulations! Chris, Kristine, Mike, Maureen, Nick and Amelia
by: Amelia Olson, instructor for
Click black box to see the video.
FUNctionally Fit – A New Class for Children
Nick McKim is leading a new class for children ages 8 to 11. On Saturdays at 2:30 from June 2nd through August 4th he will help set the foundation for life-long healthy activity. Participants will have fun playing games as they improve their skills for athletics. Class size is limited so call now for further details. 520.498.0359
Mike Haas, our USA Triathlon Certified Coach can get you ready for the June 1st event injury free and a stronger competitor than ever! Call him at the studio to schedule your complimentary evaluation and strategy session.
Happy Father’s Day!
The BodyBasics team would like to help make sure Father does know best when it comes to nutrition. Schedule a free consultation with your favorite trainer to find out how you can eat what you like and still be healthy.
Nick McKim, Maureen Raine,
Amelia Olson, Mike Haas,
Kristine & Chris Litten