Weekly Physical Activity Tip and Recipe

This week's activity tip is moving household items, such as boxes, etc.  

Did you know that if you weigh 200 pounds and move boxes for 10 minutes that you would burn 91 calories? 

Monday's Health Tip: Benefits of Garlic by Natural Health

So you think garlic gives you nothing but bad breath? Well, OK, it does, but it’s also one of the healthiest foods you can eat. For centuries, garlic has been considered a “cure-all” and is said to be able to treat just about every ailment from the cold to the Plague! I don’t think there are too many Plagues about these days, so here are a few other ways you can use garlic to improve your health:

Acne – Most people at some point in their lives suffer from acne to some degree. Companies make a fortune selling facial washes and creams to help. The problem is that there are many reasons for acne including hormones, diet and stress. Although garlic on its own is unlikely to cure acne, it can certainly be used in conjunction with other treatments.

Garlic is thought to work because of its antibiotic and blood cleansing properties. When using garlic in your food, make sure you crush and chop it up. This will help release the active compounds. Another way to take garlic is by placing a few cloves in a bottle of olive oil and then drizzle it over a salad.

Cardiovascular Health and High Cholesterol – If you enjoy eating Mediterranean or Far Eastern food you’ll notice that garlic is used a lot. The good news is that people from these areas also have low incidences of cardiovascular disease.

Cholesterol can be a confusing area of health. On one hand it is essential, whilst on the other hand, it can kill us. This is because there are two types of Cholesterol – HDL and LDL. Increased levels of the latter type are considered unhealthy. Modern medicine has found that garlic contains allicin which scavenges hydroxyl radicals (OH). This is turn is thought to prevent LDLs from being oxidized. 

Antioxidant – Allicin naturally increases antioxidant enzymes atalase and glutathione peroxidase in your blood. It can help against the damaging effects of nicotine and slows the aging process of your liver by inhibiting lipid peroxidation.

Anti-Bacterial – Garlic has 1% of the potency of penicillin and can ward off a number of bacteria such as Listeria, Salmonella, E. coli, Cryptococcal meningitis, Candida albican and Staphylococcus. The problem with most antibiotics is that bacteria develops resistance to them, however this is not the case with garlic.

These benefits were first realized back in the early 19th century when English priests caught an infectious fever. The French priests, who ate garlic everyday, did not. 

Some Pointers about Garlic:

• Garlic is most effective when crushed or chopped and when raw.
• One clove a day will improve your health, and 2-3 cloves will help prevent a cold.
• When cooking garlic wait until the last 10 minutes of cooking to add the garlic.
• Be careful about taking too much as it can irritate your digestive system.
• Don’t microwave garlic as this kills the active ingredients.
• Don’t take garlic instead of eating a healthy, balanced diet.
• Garlic supplements may interact with certain drugs such as anticoagulants.
• Always consult a doctor if you are unsure about anything.

 Low-glycemic Recipe: Garlic Tomatoes 

This recipe from Low GI & Omega 3 Rich Recipes:

Slow roasted tomatoes seem to be everywhere! Fine dining has found a newest best friend – and after eating these – I can see why. The best part is that the oil can be strained and refrigerated for a few days, and it has a wonderful garlic and tomato aroma and flavor that adds amazing favor to your cooking.

Tomatoes have a low GI of 15, and the carb content of garlic is almost inconsequential (1g per clove). Because these are cooked in olive oil at very low temperatures, the oil doesn’t transform to the nasty fats as it would if cooked at high heat. (Even olive oil, when cooked at hot temperatures, converts some of the oil into saturated fats and trans fats.)

Best served at just above room temperature, in small spoons that are just about a mouthful per serving. And what a mouthful!

Serves: 8

Ingredients: 

• 16 baby Doncaster tomatoes (or cherry or baby roma) – the focus is on small tomatoes
• Approx. 300 mL extra virgin, cold pressed olive oil (enough to cover the tomatoes in a bowl)
• 1 whole garlic (about 8-10 cloves)
• A few sprigs of thyme and sage

Equipment: 

• 1 medium sized saucepan or frying pan
• A metal bowl that sits in it easily and allows steam to escape a little around the sides (the bowl I used actually rested in the saucepan, but I added a paper napkin on one side folded up between the bowl and saucepan to create a small window for steam to come out)

Method: 

• Fill the saucepan to about 1/3 with water.
• Place the washed tomatoes in the bowl with the garlic cloves (separated into cloves but unpeeled).
• Cover with olive oil completely.
• Turn the heat to a medium heat. Once the water boils, turn down to a simmer.
• If you have a meat thermometer you can check the temperature (you want to keep it ideally between 122- 212F.
  (I checked and found that with this method it never gets too hot.)
• Do not stir along the way (this breaks up the tomatoes).
• When cooked, carefully scoop the tomatoes into your serving dish.
• Drain the oil into a jar (keeps in the fridge for a few days).
• If you wish to prepare ahead of time, you can reheat the serving container in the oven at a low heat (122 F) for about 30 minutes prior to serving. At the same time, put the thyme and sage in a small dish with a spray of oil on them and toast in the oven for just a few minutes (till crispy) – can also be done on the stovetop in a small pan.
• When ready to serve, gently press on the garlic cloves to squeeze a portion of the sweet inner baked garlic onto each serving spoon. Crush some of the toasted herbs over the top.

 3 Balanced Meals & 3 Low-Glycemic Snacks for LIFE

Remember to cut your portions for Breakfast, Lunch and Dinner.
In addition to 3 smaller meals each day, add one of our recommended low-glycemic snacks between each meal.
Doing this continues to balance your blood sugar on a daily basis for LIFE!

 

Breakfast

Balanced Breakfast within 30 minutes of rising with 8 oz water 

Snack

Medifast ~ Low-glycemic snack with 8 oz water

Lunch

Balanced Lunch with 8 oz water 

Snack

Medifast ~ Low-glycemic snack with 8 oz water

Dinner

Balanced Dinner with 8 oz water

(healthy recipe included above)

Snack

Medifast ~ Low-glycemic snack with 8 oz water

Referrals are the best compliment I can ever receive from you. Thank you in advance!

Grant Hughes

Certified Health Coach

678-468-2523