Food Focus – Green Beans

Green beans are an amazing veggie! First off they taste awesome, second they are super versatile, and third they are GOOD for you! I recently got a huge bag full of green beans from my local organic food share, so it got me thinking…

What’s in a green bean anyways?

In 1 cup (1 serving) of green beans there are*…

  • 31 measly calories
  • 2.7 g of fiber making up 7.0 g of carbohydrates (3.3 g of that is sugars)
  • 1.8 g of protein
  • 100 mg of Omega-3 fatty acids

It contains the following vitamins & minerals** in 1 cup:

  • 30% of your RDA (recommended daily allowance) of Vitamin A (690 IU)
  • 16% of your RDA of Vitamin C (12.2 mg) & Vitamin K (14.4 ug)
  • 13% of your RDA of Iron (1.0 mg)
  • 12% of your RDA of Manganese (0.2 mg)
  • 9% of your RDA of Vitamin B2 (0.1 mg) & B6 (0.1 mg)
  • 8% of your RDA of Folate (33.0 ug), Copper (0.1 mg), & Magnesium (25 mg)
  • 7% of your RDA of Vitamin B1 (0.1 mg)
  • 5% of your RDA of Vitamin B3 (0.1 mg) & Phosphorus (38 mg)
  • 4% of your RDA of Vitamin B5 (0.2 mg), Choline (15.3 mg), & Potassium (211 mg)
  • 3% of your RDA of Vitamin E (0.4 mg), Calcium (37 mg), & Zinc (0.2 mg)
  • 1% of your RDA of Selenium (0.6 ug)
*Data obtained from Cronometer database.

**Want to know more about these essential vitamins/minerals and what they do inside the body? Check out my website at http://www.emmapetshow.com for more information!

How can you use them?

Well I thought you would never ask… here are a few of my favorite ways to incorporate green beans into my daily diet, including a free recipe!

  • Eat them fresh in a salad
  • Saute them in your favorite fat and eat as a side
  • Bake with spices and make your own fries
  • Combine with eggs and make a scramble/frittata
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See full recipe & more pictures from http://www.tasteofhome.com

Tasty Green Bean Summer Salad:

Combine green beans, cherry tomatoes, garlic powder, & some onion together in a bowl. Add feta cheese if you desire!

Dressing: Mix equal parts Balsamic vinaigrette & lemon juice. Add 1/4 cup of olive oil, 1/4 tsp ground mustard seed (if desired), & salt/pepper to taste.

Try out your own recipes and share to this post. Also feel free to look up my Pinterest Page (Emma Petshow) for more recipe ideas/options.

Stay tuned! I will continue to post more foods, recipes, and more aimed to eat a more fun full diet!

This blog and blog post are not to be used for diagnostic medical purposes or medical advice, they are for educational purposes only. Prior to starting a new diet make sure you consult your doctor to ensure that you are healthy enough.

Exercise Spotlight – Body-Weight Wall Squat

Sick of doing just regular squats to strengthen your quadriceps and hamstrings? Or do you feel like there is a part of your squat that is weaker than another?

Then the Body Weight Wall Squat is the exercise for you!

This targets your quads, hamstrings, glutes, and core while not allowing you to cheat through the squat by using your momentum (don’t lie we have all done it before).

Goal: 5-10 reps per workout (make sure you pause 5 x total per rep for 5-10 seconds each)

Too easy? Add weights, increase your reps, or increase your pause time!
Too hard? Decrease your reps, decrease the pause time, but do not decrease the amount of times that you pause during the exercise!

Stay tuned! I will continue to post more exercises and videos aimed to tone and train!

This blog and blog post are not to be used for diagnostic medical purposes or medical advice, they are for educational purposes only. Prior to starting an exercise routine make sure you consult your doctor to ensure that you are healthy enough to exercise. 

Food is Medicine – Spanish-Style Eggs

Looking for ways to increase your consumption of Vitamin C in the morning without eating fruit or drinking OJ? Then look no further… this Spanish-Style Eggs & Veggies recipe gives you a full day of your RDA (recommended daily allowance) of Vitamin C (and a good dose of Vitamin A and K) as well as a whole host of other good phytonutrients! It is also gluten free.

Spanish-Style Eggs with summer squash & piquillo peppers

Makes 2 large servings or 3 small. Gluten free. May be made vegan or vegetarian if you substitute out the eggs and cheese.

List of Ingredients:

5 veggies with 5 colors

  • 2 eggs
  • 2 garlic cloves
  • 4 oz sweet peppers
  • 1 summer squash
  • 1 medium yellow onion
  • 1 medium Yukon gold potato
  • 1 bunch parsley
  • 2 oz roasted piquillo peppers
  • 2 tbsp sherry vinegar
  • 2 tbsp tomato paste
  • 2 tbsp parmesan cheese
  • Olive oil (or other cooking oil alternative)
  • Salt & Pepper to taste

Instructions:

  1. Prep the produce:
    1. Dice the potato, squash, and onion.
    2. Thinly slice the sweet peppers into strips.
    3. Roughly chop the piquillo peppers.
    4. Thinly dice the garlic.
    5. Remove the parsley leaves from the stems and chop.
  2. Cook the vegetables:
    1. In a large pan, heat 1 tbsp olive oil (or other oil alternative), add the potato, season with salt & pepper, & cook 8-10 minutes stirring occasionally.
    2. Add the squash, onion, and sweet peppers. Season again and cook 3-5 minutes, stirring occasionally, until everything is lightly browned and soft.
    3. Add the tomato paste, stir frequently for 1-2 minutes until dark red and fragrant.
    4. Add the piquillo peppers, vinegar, and 1/2-3/4 cups of water. Cook for 2-3 minutes or until sauce is thickened to desired consistency. Stir occasionally. Season with salt & pepper.
  3. Cook the eggs:
    1. This recipe calls for the eggs to be fried, but you may also scramble them or cook them any way to their liking. I used the same pan so I would have less dishes
  4. Finish your dish:
    1. Split veggies into two plates, add an egg on top with the parmesan cheese and parsley and serve while hot!
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This recipe is adapted from Blue Apron!

Nutritional Information:

Macronutrients:

Macronutbreakdown

  • Total Calories: 330 for a full serving
  • Protein: 12 grams
  • Carbohydrates: 33 grams
    • Fiber: 4.9 grams
    • Sugar: 10 grams
  • Fat: 16 grams
    • Omega 3: 0.2 grams
    • Omega 6: 1.7 grams
    • Saturated Fat: 3.8 grams
    • Trans Fat: 0.1 grams
    • Cholesterol: 169.5 mg

Vitamins:

  • Vitamin A: 3573 IU (153% of RDA)pexels-photo-259763
  • Vitamin C: 123 mg (164% of RDA)
  • Vitamin D: 40 IU (7% of RDA)
  • Vitamin E: 3.5 mg (24% of RDA)
  • Vitamin K: 78 ug (87% of RDA)
  • Vitamin B1 (Thiamine): 0.2 mg (17% of RDA)
  • Vitamin B2 (Riboflavin): 0.4 mg (36% of RDA)
  • Vitamin B3 (Niacin): 3 mg (22% of RDA)
  • Vitamin B5 (Pantothenic Acid): 1.4 mg (29% of RDA)
  • Vitamin B6 (Pyridoxine): 0.6 mg (39% of RDA)
  • Vitamin B12 (Cobalamin): 0.6 ug (24% of RDA)
  • Biotin: 9 ug (31% of RDA)
  • Choline: 168 mg (40% of RDA)
  • Folate: 105 ug (26% of RDA)

Minerals:unnamed-7

  • Calcium: 126 mg (11% of RDA)
  • Copper: 0.3 mg (34% of RDA)
  • Iron: 2.8 mg (36% of RDA)
  • Magnesium: 69 mg (21% of RDA)
  • Manganese: 0.5 mg (30% of RDA)
  • Phosphorus: 255 mg (36% of RDA)
  • Potassium: 1133 mg (24% of RDA)
  • Selenium: 17 ug (32% of RDA)
  • Sodium: 396 mg (30% of RDA)
  • Zinc: 1.7 mg (22% of RDA)

Check back next week for another nutrient packed recipe that is easy to make and tasty to eat! 

Interested in learning why Vitamin C is good for you? Follow http://www.emmapetshow.com for the answer tomorrow afternoon!

The information in this blog is not to be take as medical advice. Please consult your physician prior to starting a dietary change or adding in new foods to your diet. 

Exercise Spotlight – Hip Raise

The Hip Raise is an exercise TRIFECTA! It targets your glutes, hamstrings, abdominals, and lower-back muscles (well I guess that’s a quad-fecta but you get the idea).

Add this to your weekly/daily workout routine to increase the strength of your hamstrings and tone up those trouble spots! I call it the cellulite busting exercise, because it hits all the places where that tends to hide out. Bonus… it requires no equipment what-so-ever!

Goal: 3 sets of 15 reps (make sure to hold the “up position” for at least 3 seconds up to 5)

Too easy? Place your arms out to the side instead of by your hips. Add some weights to your hips and perform the exercise OR hold a piece of paper between your knees and do not let it drop!
Too hard? Decrease the reps and/or sets. Raise your hips as high as you can… even if they are an inch off the ground you are starting to strengthen those muscles.

Stay tuned! I will continue to post more exercises and videos aimed to tone and train!

This blog and blog post are not to be used for diagnostic medical purposes or medical advice, they are for educational purposes only. Prior to starting an exercise routine make sure you consult your doctor to ensure that you are healthy enough to exercise. 

Life Update

Just wanted to fill you all in on the updates going on with me! I just got back from the AANP (American Association of Naturopathic Physicians) and NMSA (Naturopathic Medical Student Association) conferences down in scorching hot Arizona! It was so inspiring to hear from other physicians who are doing cutting edge research, have booming practices, and who are changing the face of medicine.

Now about me… To celebrate my last year in medical school, I have a lot of new content I will be putting out starting towards the end of the summer as a launch for my new professional website. I will still continue to have this blog and it will be geared towards preventive health (as always) with workouts, recipes, and other preventive health tips. My professional website and blog is at http://www.emmapetshow.com and that will contain more information regarding my medical practice once I am out of school, how to schedule appointments with me, and information on medical conditions and treatments!

Just wanted to give you all an update since it has been a while! I have not gone anywhere, just getting more content to better serve you!

Until then happy summer, happy health, and happy life! 🙂

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Arginine Containing Foods

Are you training for an endurance event? 

If so try increasing your intake of Arginine to boost your exercise capacity, improve your endurance performance, and improve your body composition by increasing muscle mass.

How can it do such wonderful things you might ask?

Arginine increases Human Growth Hormone, which in turn increases blood flood and mitochondria biogenesis (creation). Mitochondria are involved in the creation of ATP, which is your muscles’ energy source. Since the body is using more energy to create more mitochondria to produce more energy… it burns more glucose (without effecting insulin) and fat, improving body composition by increasing lean muscle.

Arginine is also a precursor for Nitric Oxide (NO), which has been studied to help increase the endurance threshold by vasodilating blood vessels and allowing nutrients to flow throughout the body more freely, increasing oxygen delivery to the tissues.

But I am not saying go pick up a supplement today! No way… you can increase your intake of Arginine by the food you consume.

Top 4 Arginine Containing Animal Sources:

  1. Turkey – has the highest amount
  2. Pork Loin
  3. Chicken
  4. Dairy

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Top 6 Arginine Containing Non-Animal Sources:

  1. Pumpkin Seeds – 4th highest source
  2. Soybeans
  3. Peanuts
  4. Spirulina – blue/green algae if you didn’t know, add it to a smoothie
  5. Chickpeas
  6. Lentils

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If you can eat at least 1-2 servings per day of Arginine containing foods you will be well on your way to maximize your workout goals!

My name is Emma Petshow and I am a 4th year naturopathic medical student at the National University of Natural Medicine in Portland, OR. For more about myself, check out my bio or my LinkedIn. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.