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Healthy & Nutritious Cooking: Learning How to Cook (Again!)
November 23rd, 2010 By Sally TroupI’m relearning how to cook.
This time though, I’m learning a new healthier and more nutritious way to cook.
I didn’t grow up knowing how to cook, let alone cook in a healthy style, nor did I take formal cooking classes. Like so many others, I gradually taught myself how to prepare meals over the last 25 years of marriage and 20-plus years of child rearing. I have discovered that the ability to read a recipe and the willingness to spend a little time is all I need to create a nourishing and satisfying meal (almost!) every night.
When I still had children living at home, even when they were teenagers, my cooking tended toward quick, kid-friendly, comfort food. Fast forward to now, with the new title of “empty-nester” and aging baby boomer on my letterhead. I find that the old stand-by dishes simply don’t work anymore…but that’s okay.
What I have discovered is that, as our lives change, so does our body’s need for specific nutrients. For example, we need more lean protein, less fat, and an emphasis on complex carbohydrates. Eating a healthy diet is more important than ever as we age and cope with the inevitable muscle loss that is a part of the healthy aging process.
I seem to read about Mediterranean cooking in every magazine I see so I’m trying to cook more with olive oil, and to add fish, whole grains, and fresh vegetables to the menu on a regular basis. I’m also enjoying weekly trips to the local farmer’s market where I can find in-season fruits and vegetables to inspire me.
A delicious beet and goat cheese salad was on the menu last week, thanks to my latest visit to the local vendors. A few years ago that would never have made the weekly menu! Healthy, nutritious and good tasting – and not too complicated to make – are the recipes that make the cut. Here’s one of my new favorite recipes.
Frittata with Leek and Potatoes Recipe
- 2 tbs Olive oil
- 1 large leek, sliced thin
- 2 medium red potatoes boiled and cut into medium dice
- 2 tbs fresh parsley, minced
- 1/3 c Emmenthaler cheese, shredded
- 1/4 tsp salt
- 1/4 tsp black pepper
- 6 large eggs, beaten
Preheat oven to 350 degrees. Heat oil in nonstick ovenproof skillet. Add leek. Sauté for 5 minutes or until soft. In bowl, stir in cheese, parsley, salt and pepper and eggs. Pour mixture into skillet. Add diced potato. Distribute egg evenly. Cook for about 60 seconds. Transfer skillet to oven and bake for 4 minutes or until egg is cooked through. Serve warm, room temp or chilled.
So, I’m learning how to cook with a whole new repertoire of healthy and nutritious recipes. It’s rather liberating, in fact, as I experiment with unusual flavors, different ingredients, and new (to me, anyway) techniques. I find myself more willing to try various cuisines that my children likely would have distained. I’m open to all kinds of new recipes that fit the “Healthy and Nutritious” label. Do you have a favorite go-to recipe to share? Let’s inspire one another to cook a healthy and delicious meal that will nourish the body, mind, and spirit. Enjoy!
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Featured Fan: Charlie Snyder
November 17th, 2010
Five years ago, our featured BeneVia fan for November, Charlie Synder, was diagnosed with Type II Diabetes. Since then, he’s ran his first half marathon and marathon and rode his bike in his first metric century (62 miles) and century (100 miles). For Charlie the century was pretty intense, as a 47-year-old diabetic riding 100 miles on an 18-year-old mountain bike in 94-degree heat. These events were also very satisfying for him because he was raising money for the American Diabetes Association.
“As a Boomer-in-Training and a diabetic, it’s important for me to live a healthy lifestyle and eat nutritious foods to help me achieve my goals. That’s where the delicious BeneVia drinks come in,” explained Charlie. Next up for him? “… I’ve signed up as the Chair of the Southern Colorado Tour de Cure diabetes fund-raising ride, which is next May.”
For more information visit Charlie’s Tour de Cure page to learn more. Good luck Charlie!
Interested in becoming a featured fan of BeneVia for December? Leave a comment below and let us know how to contact you and a member of the BeneVia team will be in contact with you.
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Fighting Sarcopenia’s Muscle Loss is Helped by Protein Supplementation
October 8th, 2010Comparing Protein Intakes to Help Fight Muscle Loss & Sarcopenia
By John Troup, PhD
Active snacking is an effective way to deliver and maintain the recommended level of nutrient intake to fight the age-associated health issues like muscle loss & sarcopenia or loss of muscle. Although recent scientific studies have shown that 30grams of intact/whole protein intake is the single dose or amount of protein required to stimulate muscle building activity, nutrition practices show that trying to achieve that level of intake is not practical.
The illustrations below show what the per meal typical protein intake is and only at dinner time is 30gr of protein achieved. A simple solution, then might be to increase the per meal protein but using available whole food protein sources (beef, fish, chicken etc) would bring with it high levels of fat and additional calories not needed. Similarly, if a typical adult nutrition beverage was used as a meal supplement, not only would an excess of calories and fat be delivered, but the amount of protein available to help build muscle would not be optimal
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Most Effective Sources to Manage Natural Muscle Loss & Sarcopenia’s Muscle Loss
- Cost Effective with Optimal Nutrients Criteria Points to BeneVia®, Table 1 (below) shows a Product Comparisons with High Leucine/Essential Amino Acid combinations. Nutrient and Pricing per serving comparisons.
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- Table Two below, shows the comparison of various food types and amounts needed for optimal leucine intake.
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- Table Three below, shows the protein comparisons with major dietary food types and alternatives vs BeneVia.
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- Table Four below, shows the common nutritional protein sources.
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Dietary Practices Optimize the Fight Against Sarcopenia & Muscle Loss
October 6th, 2010 By John Troup, Phd Now that we know that sarcopenia (muscle loss) can be managed, minimized and/or avoided by using optimal nutrients like high leucine/essential amino acids, the challenge for healthy aging is to then understand what nutritional practices and habits can be followed to maximize muscle building potential. First its important to realize that while it seems many of us don’t consume enough key nutrients, we do consume enough or more calories. So its first helpful to find a way to supplement while minimizing the effect of more caloric intake – this can be done using specially formulated nutritional drinks with ViaLeuPro in BeneVia beverages. Secondly, its important to make sure the supplement is taken at a convenient time and when maximal muscle building effect can take place. Timing of intake, can also be an important advantage so as to keep as high as a rate of muscle building activity through the day as possible. In this way, several options can be important.The Objective of Supplementation should include the following considerations:
- Maximize the effect of protein for a net positive gain in muscle building capacity
- Increase active nutrients to a therapeutic level for improved health benefit
- Do so without increasing age accelerators to the diet.
Net Positive Gain for Muscle Building
Use Supplementation at Times that keep muscle building activity as high as possible and for as long as possible during the course of the day. Active Snack Times in Morning & Afternoon fill the gaps and increase overall muscle building capacity. Three Options for Supplementation presented below (Adapted by: Volpi E, Am J Clin Nutr 2003;78:250-258; Paddon-Jones D and Rasmussen BB. Curr Opin Clin Nutr Metab Care 2009;12:86-90):
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Increase Active Nutrients to Therapeutic Levels for Targeted Health Benefits
Active nutrients play a significant role in targeting specific health benefits and are not readily available at therapeutic levels in the typical diet.
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Avoid Adding Age Accelerators to the Diet When Adding Active Nutrients
Selection of food items should avoid those that add high levels of fat and saturated fat and that would result in 20% or more calories to the typical intake level of around 1800 calories/day unless food items are substituted. Saturated fats are key age accelerators and should be minimized. Smaller convenient portion sizes are also important to improve compliance and to avoid satiation such that a net decrease in caloric intake is unnecessarily achieved
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Effective Nutrients to Fight Sarcopenia’s Muscle Loss?
October 1st, 2010Preventing the Muscle Loss Related to Sarcopenia
By John Troup, PhD
Maintaining and/or improving muscle function and preventing sarcopenia (muscle loss) as we age is clearly an important part of our individualized health care objectives for healthy aging. But not all proteins or protein sources and blends are created with the same effect. While there are a number of protein types and sources available, not all have the same level of effect or improvement. Table 1 (below) presents this comparative table with the first line of data comparisons showing which source nutrient or protein has the highest effect on building muscle.
From a review of the scientific literature, its clear that the combination of high leucine/essential amino acids has the most significant effect on building and restoring muscle mass. Not only is the muscle building capacity the highest but the practical outcomes of improved muscle function and muscle strength are the most positive with this blend of high leucine/essential amino acids. Based on the proprietary science in developing this blend, it is now a patented formulation and exclusively available in BeneVia® nutritional beverages and called ViaLeuPro™.
Recently, a new nutrient called HMB (hydroxymethylbutyrate) a metabolic by product of the amino acid leucine, has been purported to be effective in building muscle and stimulating muscle protein synthesis. A review of the scientific literature suggests, however, that this metabolite, HMB has little to no effect on protein synthesis alone and only when combined with the amino acid arginine is any stimulation of protein synthesis observed. Even this combination of HMB/arginine however has only moderate effect on muscle building potential – especially when compared to intact protein sources or to the high leucine/essential amino acid mix, called ViaLeuPro™.
Table One: Comparative Effects Reported on the Effect of Muscle Energetics and Functional Outcomes of Selected Nutrient Energy Sources in Nutritional Beverages. Results represent studies with subjects 60yrs and older.
ViaLeuPro™ is the most effective energy source that helps build muscle and improve muscle function for healthy aging.
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Full Circle: Reflecting On Our Accomplishements
September 23rd, 2010 This article is from the series Full Circle: Walking Around Lake Superior, which are contributions from Mike Link & Kate Crowley as they take on the challenge of a lifetime by hiking the 1,600 mile shoreline of Lake Superior. Benevia Nutrition Drinks are a sponsor of their exciting challenge.The Adventure of a Lifetime Has Taught Us a Lot
By Kate Crowley
Here we are – the night before the end of our grand adventure, getting ready to complete our Full Circle of Lake Superior and it doesn’t feel as though four and a half months have passed by. The time hasn’t gone fast, it hasn’t gone slow, it’s just……..gone, one day flowing into another. We have been living with uncertainty, but trusting we would not get lost or stranded, and knowing for sure we would find new locations, people and things.
I really wanted to shrink down another clothing size, but even if that didn’t happen, I know I have more muscles in my legs, and a better pulse rate and blood pressure. All things to be happy about. I feel stronger and healthier and am happy that my body has stood the test of walking 1550 miles.
Now in a repeat of how we felt before departing on April 29th, we are once again facing unknowns. How will it feel to be home, to not have to get up and walk the next morning? How will we maintain this level of fitness and weight loss without walking 10 miles or more a day? How will it feel to not hear or see this beautiful lake every single day?
We’ll Miss Our Companion & Teacher
The lake that has been our companion and our teacher throughout the journey. We have listened to its voice in waves, ripples, and rollers. It has sung us to sleep at night and chanted us awake in the morning. It has dazzled our eyes with reflections and refractions and whitecaps. I will miss it a lot. But this journey has also brought us so many new friends around the lake and much more inspiration to share what we have learned about it with others. We love it as much, if not more, than before. Our bodies are healthier and our minds are clear, just like the water of Lake Superior. Long may it be so.
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Sacropenia: Is This Natural Muscle Loss Over Time?
September 22nd, 2010 By John Troup We’ve all experienced the reality that time and age play on our bodies. In some cases it has helped us better understand the effects of gravity as our firm muscle mass has slowly sagged or simply disappeared – reducing our energy levels and limiting us from the activities we once enjoyed. For those actively exercising, it’s also common to notice that it takes longer to get into shape, even harder to keep exercising and longer to recover from the workouts we do. So, why is this and what can we do to avoid it and minimize this age-associated phenomena?Age-Associated Muscle Loss is Sarcopenia
Scientists around the world continue to study this change in muscle function and size with aging. While it is a scientifically complex phenomena, it appears that causative factors include sedentary lifestyles, higher amounts of fat mass which contribute to high inflammation that negatively effects muscle and changes in nutritional habits and practices that further complicate the process leading to sarcopenia, or age associated muscle loss. This process affects all individuals, and is central to the decrease in quality of life and activity that often occurs with aging. In more severe cases, there is a correlation between the extent of loss of muscle mass and strength with functional impairment (2,3), disability (4,5), falls (6), frailty (7), and the loss of independence (8). Recent studies suggest maintenance of muscle mass and strength in elderly decreases all-cause mortality and mortality from cancer (9) and from chronic obstructive lung disease (10) such that survival rates are significantly improved in these age-specific disease conditions. Accelerators of aging and muscle loss have recently been identified from population health studies providing us with the good news that specific habits and practices that include nutrition and exercise can help stop and reverse sarcopenia – along with a variety of chronic health conditions. These studies have shown that as we age, nutritional practices and habits also change such that important nutrients like quality protein, calcium, vitamin D, B vitamin intakes all decrease in our diets.
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Lack of Exercise Worsens Sarcopenia
Lack of exercise and activity confounds the problem and soon our muscles become more resistant to adapting and maintain their former high level of function. Typically, muscle loss begins to take place in our early 30’s and progresses to critical levels by our 60’s when it is not unusual to have lost more than 30% of total muscle mass. Gradually and often in parallel, other health issues occur (ie., heart, diabetes etc) and co-morbidities have negative effects on our health status. This causes the negative cascade with age – unless we do something about it.
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Featured Fan: Getting That Sweet Tooth Under Control
September 21st, 2010 Our “Featured Fan” series spotlights a Facebook Fan or Twitter Follower of BeneVia on our blog each month. We love our fans, friends & followers and we love hearing your stories and we love to promote you and the passions of your life. Interested in becoming a “Featured Fan“? Then make sure you follow on on Twitter and/or Facebook and chat it up with us, tell us what’s so special about you and we’ll be sure to listen!
This month’s featured fan is Cathy Isles who took part in the Martini Sky Jump that BeneVia sponsored in Minnesota!
By Cathy Isles
I own a greeting card company, Bridging the Universe, that specializes in disease specific cards, supportive cards and the best breast cancer cards ever printed. I am busy during the day processing orders from my greeting card company’s website and making sales calls to hospital gift shops. I am also a published childrens writer, so I have book signings and events to attend to and other books to produce. During the day I had no problem sticking to my low carb diet because I kept busy. I did great every day watching what I ate until the evening came and the sweet cravings started.
Being a diabetic for the last ten years, I have struggled with evening cravings for something sweet. Most of the time I “cheated” and ended up eating and drinking things I probably shouldn’t have. Not only would I go over my carb allotment for the day, but I would feel incredibly guilty. Because I avoid drinks with aspartame, diet pop was out of the question. This continuous evening eating habit was causing me to gain weight, which I could not afford to do since I was well over 200 pounds already.
Finally a Cure For My Sweet Tooth
In August, I was invited to be a vendor at the Aging But Dangerous Martini Skydiving Event in Baldwin, Wisconsin, which was sponsored by BeneVia. While at this event, I met Jennifer Ashley who was representing BeneVia. She gave me a sample of the Heart Health BeneVia drink which is pineapple flavored. I cracked open the bottle and took a sip and could not believe how delicious and satisfying it was. I figured it would have at least 20 carbs in it, but I was pleasantly surprised when I read the label to find it only had 3 carbs! I read the ingredients and there was no aspartame—a bonus as far as I was concerned. I knew I found something that would stop my evening screaming sweet tooth!
Setting Healthy Goals
I have set a goal for January 2010, which coincides with my 50th birthday, to be under 200 pounds. I know with BeneVia Heart Health drink, a low carb diet and continued exercising I will be able to accomplish this. I have recommended BeneVia drinks to so many people, including my parents who have used the milk based drinks which often left unpleasant aftertaste to them. I will confess I love the option of having the drinks delivered right to my door with no shipping costs if I have it delivered every six weeks. That makes it not only affordable, but convenient. I am all about convenience. As I get older, I want to stay healthy and I know that by adopting the nightly BeneVia Heart Health drink and staying active, I will be able to accomplish this. My card business and book signings keep me busy and when I feel I need a pick up or I want to quench a sweet craving, I just grab a BeneVia Heart Health drink and enjoy every drop!
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Full Circle: Crossing the Finish Line & Successfully Completing Our Challenge
September 17th, 2010 This article is from the series Full Circle: Walking Around Lake Superior, which are contributions from Mike Link & Kate Crowley as they take on the challenge of a lifetime by hiking the 1,600 mile shoreline of Lake Superior. Benevia Nutrition Drinks are a sponsor of their exciting challenge.Finishing the Challenge of a Lifetime
By Mike Link
For me this last two weeks is a strange experience, positive, but never the less, strange. We know this shore, we know the people. Every place we go there are people wanting to walk with us, feed us, give us shelter. It is great. Others are coming up the shore to walk a few miles and just to say they were part of our adventure. It is extremely gratifying to know how many people have connected with our adventure and we planned this portion to allow for time to meet and share. We have given programs in Grand Marias, Beaver Bay, and Knife River and continue to find ways to share. In many ways this is an extremely important aspect of what we are doing. We are educators, we have a cause, we need the conversation. Press keeps finding us and we are pleased to give them time too.
The press is a tool to reach people and they are delighted to have a positive story in the midst of so much negative. In fact, I think the world needs to stop and take a walk. We need to refocus on what is right and how to keep the earth good for future generations while we enjoy it and the healthy result of exercise and fresh air.
Answering the Questions Was The Most Difficult Part
The most difficult aspect of this portion of the trip is trying to answer peoples questions. What surprised us? Everything and nothing. We started with one plan – walk around the lake, and that meant being open to new options and variations in our plan on a daily basis, so in fact we were not surprised because we were expecting to be surprised each day. This was a walk of discovery and it has been a trip that has fulfilled our daily quota of details and new observations. The lake challenged us and it inspired us. So we come back satisfied, loving the experience, and wondering how it will be to wake up and not have to walk. How will it be to have a day where we do not see or hear the lake and its waves? We are, in fact, entering a new phase of discovery.
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Boomer-in-Training: Completing the Century
September 17th, 2010Crazy from the Heat
The team at BeneVia presents a new series that will follow Charlie Snyder as he trains for the Tour de Cure. By incorporating BeneVia Nutrition Drinks into his training program, this “Boomer in Training” is determined to complete his Tour de Cure that benefits the American Diabetes Association. By Charlie Snyder I stopped next to this woman I’ve befriended on the ride at the ‘wall in the road’ at the halfway mark of my first century, riding 100 miles in 94-degree heat on my 18-year-old mountain bike. Six weeks earlier she biked from Longmont to Fargo, riding 100 miles a day for nine days. We look up at the road ahead and it appears to go straight up. There is a guy – I don’t know who he is or why he is there – but he is just laughing his ass off at all of us. He has a car. As with most big hills, once you get on the hill you noticed little undulations. I think to myself, “Just take it one segment at a time. Try to find little flat spots to rest.”Positive Thinking Sort Of Worked
That attempt at positive thinking sort of worked. I made it to the top of that first bit. Although the last few pedals felt like I was sitting in the weight room at the Y pushing a ton of plates up on the leg press. As I approach the first switchback, the girl in the blue jersey has gotten off her bike to walk … the woman who did nine centuries in nine days. I’m a very logical person and as soon as I saw that I thought, “That makes total sense.” I got off my bike and walked the infamous four switchbacks. I ended up walking faster than most of the cyclists still on their bikes.
On the last stretch of up, I looked skyward and saw my wife, Rosemary, and heard her cheering me on.
At last on top of the highest part of the course, I handed Rose my bike. Riders are sprawled all over the dirt at this lookout spot with Rocky Mountain National Park in the background.
Mountain bikes are not built for 23-mile descents on highways with cars and shadows and gravel, tight turns, potholes and guardrails. Your position on the bike is more upright than on a road bike and, as a result, the muscles behind my neck (the trapezoids) and my hands were killing me.
But at least that part went by fast!
Writing my Facebook Status in my Mind
Plus, I knew I was done with the hard climbing, so I was happy and was already writing my Facebook status in my mind. When I got to the next aid station, I got off the bike, sat down on the only aid station chair I saw that day, and ate a plum. I looked at a map and it said I had 33 miles to go. I knew that I was in for a tough go of it. I filled up my water bottles. I wasn’t replacing the sodium and potassium at a great enough pace and that was a problem. I was a 47-year-old rookie, but I still should have known better. In my defense, as a diabetic, I’m pretty much dehydrated all of the time and it was 94 degrees!Hydration and Nutrition Can’t Be Stressed Enough
On an endurance adventure on the road in the heat, hydration and nutrition can’t be stressed enough. For boomers aiming to stay active and live a healthy lifestyle the same adage applies. The ‘therapeutic nutrition’ provided by the BeneVia sports drinks help boomers in the four areas: immune protection, heart health, strength & energy and memory & focus. During my training for the 2010 Tour de Cure, my first bike ride of 100 miles, I drank BeneVia sports drinks for heart health and strength. I enjoyed the flavors, the research behind product and the way the drinks target certain health conditions. I’m just a boomer in training, but the folks at BeneVia have the plan to help you and I live a healthy, active life for years to come. The last 25 miles of the ride provided no shelter or shade from the heat. It was not easy, but nothing worthwhile is. I crossed the finished line on my bike a little worse for wear, a little dehydrated, but happy. A few years ago I was happy to stay in my comfort zone. Today I’m happiest setting a goal, planning, preparing and following through. It is scary to leave your comfort zone, but the joy and the sense of accomplishment in reaching your goal is worth all the blood, sweat and tears. I’m ready for what is next. I hope you are too. To give to my Tour de Cure fundraising goal, click here.
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