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Staying Cool as a Cucumber

8/27/2014

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The dog days of summer are upon us.  What is your favorite way to beat the heat?  You might be surprised that adding cucumbers to your diet may be an unexpected boost to obtain quick relief as the thermometer soars.  Cucumbers are over 95% water, providing a natural way to add hydration to the body.  In fact, cucumber's ability to store water provides a temperature differential of twenty degrees between the exterior skin and the interior flesh. 

Cucumbers or cucumis sativus originated in northwest India over 3000 years ago, thriving in the warm and arid climate.  It is in the same family of creeping vine-like plants as squashes and melons.  Technically, cucumbers are fruit even though they are used more like a vegetable.  There are three classifications of cucumbers:  slicing, pickling and burpless.  Pickling cucumbers may also be referred to as gherkins.  Slicers with seeds are what we commonly buy at the market.  Burpless cucumbers have no seeds, which can be a beneficial to those who experience belching from the seeds.  Persian cucumbers fall in the burpless category and will be our focus.

Persian cucumbers are about 4-5 inches in length with a smooth, thin, medium-green skin, a mild flesh that is juicy and tinged with a refreshing crispness and no seeds at its peak of ripeness.  If allowed to grow further, bitter seeds will develop affecting the taste.  All parts of the cucumber may be consumed including the skin, which is full of nutrients.  Most importantly, the skin provides protection for the flesh below by allowing the moisture content of the flesh to be retained and thus ensuring the future plant (seeds) can grow.  The skin is also rich in vitamin C so try to eat the skin if possible.

This oft-overlooked fruit has wide-ranging benefits throughout the body.  Because it possesses so much water, it contains very few calories.  One cup of cucumbers has only 12 calories!  It has no saturated fat and is low in sodium.  Cucumbers are rich in vitamins C and K and potassium.  In addition, they possess vitamins A and B and many trace minerals including magnesium and silicon. 

Due to cucumbers’ few calories and high water content, they are a great addition to one's weight loss diet.  They are extremely low in the glycemic index so they won't spike your blood sugar.  For more about blood sugar and the glycemic index, click here.  The fiber in the skin will satiate you and suppress hunger pangs and cravings.  Furthermore, the abundance of water allows cucumbers to facilitate the removal of toxins in the body and is beneficial to the kidneys.  The diuretic effect results in excess fluids being excreted. 

Cucumbers have been used throughout the ages to revitalize skin.  You may have experienced this while getting a facial and having cucumber slices placed over your eyes.  The hydration and antioxidants help reduce inflammation and puffiness around the eyes.  Cucumbers also contain silica, an easily absorbed essential mineral.  Silica is the plant form of silicon that is necessary to strengthen our blood vessel walls, reduce pain from arthritis and promote bone growth.  Silica is a component of our hair, skin and nails adding elasticity as well as hardness.  And silica adds a youthful glow to reverse some of time's aging effects.  So add cucumber topically to relieve sunburns, lighten dark circles under the eyes, reduce wrinkles and other skin issues.  For more about skin health, click here.

Potassium and magnesium in cucumbers help regulate blood pressure.  The diuretic effect prevents fluid build-up resulting in lowered blood pressure.  The alkaline nature of cucumbers positively impacts many areas throughout the body.  One such area is the digestive system.  The alkalinity helps neutralize digestive problems such as ulcers, gastritis and GERD.  An alkaline pH also supports healthy bones.  When the body has too much acid from consuming highly-acidic foods such as meats, dairy, grains, soda and coffee, the body balances by using its alkaline reserves in the bones to neutralize the acid.  The result is weaker bones and teeth, the primary stores of alkalinizing minerals.  The combination of alkalinity, potassium, silica and vitamin K all support building healthy bones. 

Cucumbers are very heat sensitive.  It is best to refrigerate them after purchase and use within a week.  They should be medium green in color with firm, rounded edges.  Avoid cucumbers that are wrinkled or yellowed.  These are signs of over-maturity.  Many store-bought cucumbers are waxed.  The wax is added to allow the cucumber to retain its moisture and prevent bacterial growth during transit.  Conventional waxes are synthetic and may have harmful added chemicals.  I prefer to buy organic cucumbers.  You may find them either unwaxed or waxed.  Cucumbers may be used in salads, soups and salsas or as a substitute for chips.  For a refreshing and delicious cold summer soup, click here to try my cucumber and avocado soup.

Note:  Most people have no issues consuming cucumbers.  There are some people who may experience hives or itching around the mouth, throat or tongue.  If you have an allergy to ragweed, you may be more susceptible to cucumbers due to cross-reactivity.  If so, it may be best to avoid cucumbers and other foods in this family such as melons, sunflower seeds, chamomile tea and bananas. 

Enjoy the summer bounty of cucumbers and reap its many rewards!  Stay cool!
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Avoid the Vacation Downfalls

8/13/2014

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The countdown has started to your vacation.  Time to relax, recharge your batteries and be away from your daily stressors.  But these fun-filled days lounging around can wreak havoc on your waistline.  In fact, about 30% of Americans report that they either always or most often gain weight while traveling.  When you “let go”, poor food choices and lack of exercise are often the result.

Whether you are vacationing close to home or traveling far away, being prepared about food choices and exercise will be key to avoid putting on those unwanted extra pounds.  Moderation will allow you to enjoy but avoid over-indulging.  

Traveling by airplane:  While the airlines may profess that they provide healthy meal options, typically you are better off to bring some food from home and have your own choices.  You can bring a sandwich, cut-up veggies, fruit and nuts.  Your seatmates will be envious, and you will have saved yourself some cash on the high-priced airline choices.   When drinks are served, opt for water over the more calorie-laden sodas, juices or cocktails.  You will avoid the unnecessary calories and hydrate your body from the dry air found in planes.

Traveling by car:  Avoid the drive-thru.  It may save you time but at what expense?  Try to find a restaurant that has some good food options on your route.  Avoid the fried and greasy choices.  It will be better to go for grilled or baked foods instead.  Get out of the car, stretch and relax for a few minutes.  As with flying, pack some easy snacks like trail mix or nuts to avoid going long stretches without any food and being famished.

On vacation:  Avoid the urge to splurge.  Try to keep your indulgences to one time per day.  You can’t expect to treat yourself all day long without paying the price.  Typically, we let loose and consume far too many sugary foods.  Cut out the sugar and enjoy a meal with good quality protein and vegetables.  Excess sugar is not your friend and just creates the cravings for more sugar resulting in excess calories.  For more about sugar, click here.

Hotel Stays:  If you are staying at a hotel, try to see if they have a refrigerator.  If so, you can store healthy snacks to take with you while seeing the sites.  Definitely hide the mini-bar key.  Avoid the junk in the hotel fridge and save on your hotel bill and your waistline.  Eat a nutritious breakfast that encompasses some form of protein to begin your day.  Breakfast signals the body that the day is starting and revs up your metabolism.  For more about the benefits of breakfast, click here.

House/Cabin/Apartment Rentals:  If you are staying at a place that has a kitchen, making healthier options will be easier.  You can cook some meals with ingredients to meet your nutritional needs.  Attempt to eat the same amount and kinds of foods as you normally do.  If you want some local flavor in a foreign country, walk to the neighborhood food markets to experience how the locals eat and experience more fully their culture.  You’ll also save money in the process. 

Restaurant Dining:  When eating out at a restaurant, we may be tempted by the foods that are higher in fat and calories.  Listen to your body signals.  Only eat when you are hungry.  It’s tempting to want to try everything, but a few bites of a regional food should be enough to appreciate the culture and not pack on the calories.  Avoid all-you-can-eat buffets.  They encourage gluttony.  If you do go to a buffet, choose your food wisely being mindful of quantities.  Avoid going for seconds and try to use a smaller plate to trick your brain about how much food you really need. 

Beware of drinks, especially those with little umbrellas.  They are full of unnecessary calories and sugars.  That pina colada that you’re sipping in your bathing suit can have up to 600 calories!  If you are imbibing alcohol, try to have 1-2 glasses of water before and after an alcoholic beverage.  Water will help fill you up and keep you hydrated. 

Exercise:  Get your body moving.  Whether you have chosen to have an active vacation or a time of rest and relaxation, some exercise can boost your endorphins and thereby enhance your pleasure.  If you are sightseeing, consider getting out and walking or biking.  You want to avoid sitting most of the day on a bus or lying on a lounge chair (unless you are physically unable).  If you take the stairs instead of the elevator, you will also burn more calories.  If you are staying at a hotel, inquire if they have a gym or pool.  You can squeeze in 45 minutes to get a workout and still enjoy the type of vacation you desire.  For more about the little ways to incorporate exercise into your day, click here.  Remember to stay hydrated and drink water throughout the day, whether you are seeing the sites on foot or relaxing by the beach.  You will probably need to drink more than you normally do. 

Enjoy your vacation and feel rejuvenated!  Your body will be thankful.
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