A Healthy Alternative for Entrees: Spaghetti Squash

I was introduced to spaghetti squash for the first time about two years ago. Somehow I had made it my whole life without having tried it before. Spaghetti squash is a delicious and healthy substitute for pasta. It mixes well with just about any type of sauce. For those who tend to be texture-sensitive, it can be a bit difficult to get used to given that it has a slightly crunchier feel than the typical pasta. However, the texture is very easy to get used to.

Spaghetti squash can be found in just about any grocery store and is very easy to cook. Most sources will provide similar cooking instructions, which go something like this: Cut the spaghetti squash in half and bake for approximately one hour. The squash is done when the skin gives easily under pressure and the inside is tender. Remove it from the oven and let it sit for about ten minutes to cool. Once cooled, use a fork to scrape out the insides a little at a time. It will easily separate into spaghetti-ish strands. Then pour your sauce of choice over it.

The health benefits of spaghetti squash over your typical pasta are numerous. Here's what the The George Mateljan Foundation for the World's Healthiest Foods has to say about the family of squash that includes Spaghetti Squash:

"Phytonutrients that Promote Optimal Health

Although not as potent as root vegetables like burdock, garlic or onion, winter squash have been found to have anti-cancer type effects. Phytonutrient research on squash is still limited, but some lab studies have shown vegetable juices obtained from squash to be equal to juices made from leeks, pumpkin, and radish in their ability to prevent cell mutations (cancer-like changes).

Supports Men's Health

In research studies, extracts from squash have also been found to help reduce symptoms of a condition occurring in men called benign prostatic hypertrophy, or BPH. In this condition, the prostate gland becomes problematically enlarged, which can cause difficulty with urinary and sexual function. Particularly in combination with other phytonutrient-containing foods, squash may be helpful in reducing BPH symptoms.

Promote Lung Health

Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in pumpkin, corn, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer. A study published in Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from over 60,000 adults in China and found that those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods.
Additionally, if you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as winter squash, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University.

While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency.

Baybutt's earlier research had shown that laboratory animals fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema.

Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it." If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure that at least one of the World's Healthiest Foods that are rich in vitamin A, such as winter squash, is a daily part of your healthy way of eating.

A Variety of Health-Promoting Nutrients

Winter squash, unlike its summer equivalent, can be harvested very late into the fall, has a longer storage potential, and still provides an outstanding variety of conventional nutrients. Winter squash emerged from our food ranking system as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C, potassium, dietary fiber and manganese. In addition, winter squash emerged as a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3 and pantothenic acid. How does this amazing array of nutrients support our health?

One of the most abundant nutrients in winter squash, beta-carotene, has been shown to have very powerful antioxidant and anti-inflammatory properties. Beta-carotene is able to prevent the oxidation of cholesterol in the body. Since oxidized cholesterol is the type that builds up in blood vessel walls and contributes to the risk of heart attack and stroke, getting extra beta-carotene in the diet may help to prevent the progression of atherosclerosis.

It may also protect against diabetic heart disease and may be useful for preventing other complications caused by free radicals often seen in long-term diabetes. Additionally, intake of foods such as winter squash that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels.

Studies have also shown that a good intake of beta-carotene can help to reduce the risk of colon cancer, possibly by protecting colon cells from the damaging effects of cancer-causing chemicals.

Finally, beta-carotene's anti-inflammatory effects may help to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis, which all involve inflammation.

Other nutrients found in winter squash are also useful for a number of different conditions. The potassium in winter squash may help to lower blood pressure, and the vitamin C may be able to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis and also to prevent the progression of conditions like atherosclerosis and diabetic heart disease. Fiber to Fight Heart Disease and Colon Cancer

In addition to its ability to lower high cholesterol levels, which reduces the risk of heart disease, the fiber found in winter squash is also able to prevent cancer-causing chemicals from attacking colon cells. This is one of the reasons why diets high in fiber-rich foods have been associated with a reduced risk of colon cancer."

Surviving The First Baby: Keys to a Healthy Relationship in Parenthood

My wife and I recently had our first child. We had no clue what to expect despite the fact that we both have siblings who had already had multiple children. And the reality is that, no matter how much you prepare, you don't quite understand the challenges until your little one arrives and you experience them first-hand.

I had thought about posting this for some time now. I was initially hesitant since it is not something that applies to everyone out there. But, after further thought, I quickly realized that many of the visitors to this site are in the age range where they are either experiencing parenthood for the first time or are considering having children in the near future. If you do not fall into one of these two categories, the remainder of this post may not interest you unless you are looking for an idea for a gift for new parents that you know.

John Gottman and Julie Schwartz Gottman's 2007 book And the Baby Makes Three: The Six-Step Plan for Preserving Marital Intimacy and Rekindling Romance After Baby Arrives is a must read for expecting or new parents. Honestly, it is probably an ideal refresher for those parents already well down the path of parenthood.

I'll say right now that I am not one who tends to read self-help books or books about relationships. It's just not within my personality. However, early in my wife's pregnancy, she had come across this book, which many others had recommended. I decided to be a good sport and read it and I think it made a big difference in our relationship. If nothing else, this book does a fantastic job of raising your awareness of how parenthood impacts you, your health and the health of your relationship. It highlights many of the sources of tension that are present, but we don't always recognize. This book helps expecting or new parents recognize potential sources of conflict and offers simple and easy advice for avoiding escalation and maintaining a healthy relationship through parenthood that will keep you, your spouse, and your child happy and healthy.

Here is how Random House describes the book:

"Having a baby is a joyous experience, but even the best relationships are strained during the transition from duo to trio. Lack of sleep, never-ending housework, and new fiscal concerns often lead to conflict, disappointment, and hurt feelings. In And Baby Makes Three Love Lab™ experts John Gottman and Julie Schwartz Gottman teach couples the skills from their successful workshops, so partners can avoid the pitfalls of parenthood by:

• maintaining intimacy and romance
• replacing a culture of criticism and irritability with one of appreciation
• preventing post-partum depression
• creating a home environment that nurtures physical, emotional, and mental
health, as well as cognitive and behavioral development for your baby

Complete with exercises that separate the “master” from the “disaster” couples, And Baby Makes Three helps new parents positively manage the strain that comes along with their bundle of joy."

Rise and Shine: A Glass of Ice Water in the Morning

I was very hesitant to post about the value of drinking water since it seems so obvious. But despite the so-called obviousness of the benefits of drinking water, so many people push on through their busy days without ever having a single glass, instead opting for coffee, soda, and other unhealthy beverages. The benefits of drinking water are numerous. For many years, I was a coffee addict and I would drink unreasonable amounts of coffee each morning. Upon the advice of my doctor, I slowly replaced my coffee with glasses of cold water. The benefits quickly became clear. I felt better in the mornings and throughout the day. I generally felt healthier. Now, if I go a morning without getting my usual intake, I just don't feel as good. I get tired more easily and my body just seems to drag. Drinking a few glasses of water each morning is simple and easy and the effects will be felt almost immediately.

The Diet Channel reports several benefits of increasing water consumption:

"1. Drinking water enhances fat loss
Water is an essential nutrient. All chemical reactions in the body depend upon it. If you’re trying to lose weight, this can’t be ignored. You won’t be able to lose weight without water to flush out the by-products of fat breakdown. When there isn’t enough water to dilute the body’s waste products, kidney stones may form. When the kidneys aren’t working to their full potential, the liver must step in and help. Once this happens the liver can’t optimally perform its other important functions. As a result, burning fat has to wait.

2. Combat ailments by drinking more water
In many cases, fatigue, headaches and back pain may be caused by dehydration. If you suffer from an afternoon nod off, try drinking more water at lunch. If you or your children complain of frequent headaches, the amount of water you’re drinking could be responsible. And, muscle spasms are also caused by not being adequately hydrated.

3. Drinking water can reduce hunger
Experts say that hunger pangs are often misinterpreted cravings for water. Try drinking water before your regular meals and see if it helps you cut down on the amount of food you eat. It really works as an effective appetite suppressant. Avoid counting tea, coffee, sodas and juices in your fluid intake. Coffee and tea contain caffeine which has a diuretic effect and makes you lose water. Sodas and juices are too sweet—because the body must dilute them, they cause more dehydration.

4. Look younger - drinking water hydrates your skin
When the skin is properly hydrated, it looks plump and more radiant. Water will keep the toxins flushed out and help you to cool off through perspiration. Muscles need to have enough water to make them look full too. Deprive yourself of water and you’ll see the difference in the mirror."

The magazine, Chow, also reports the following:

"It’s true that when you drink ice water, your body uses energy (calories) to raise the liquid’s temperature to body temperature. But not very much.
Roger Clemens, DrPH (doctor of public health) in nutrition and biological chemistry, and associate director of regulatory science at the USC School of Pharmacy, walked us through the math. For the sake of simplicity, he didn’t take thermodynamics into account, which would change the numbers very slightly.

You have an 8-ounce glass of ice-cold water in front of you. That’s about 240 grams of water.

When you drink the ice water, which is roughly 4 degrees Celsius, your body will expend calories to bring it to body temperature, which is about 37.5 degrees Celsius; that’s a difference of 33.5 degrees. To raise 1 gram of water 1 degree Celsius, 1 calorie is expended. (This is a “little” calorie—what scientists use to measure small units of energy. The calories we refer to colloquially are actually 1,000 of these and are known as kilocalories in the science world.)

Raising 240 grams of water by 33.5 degrees Celsius will take 33.5 calories x 240 grams of water, which equals 8,040 little calories.

Dividing 8,040 by 1,000 gives us 8.04 food calories (kilocalories). Therefore, you’ll burn about 8 calories for each glass of iced calorie-free beverage you drink. That’s equal to about one Life Saver: not exactly a weight-loss miracle."

Frisbee Golf: A Fun and Healthy Way to Spend Time in the Sun

I just got back from a game a short while ago and figured I would put this up on the board.  Frisbee Golf is a great game.  I had heard about it, but had never actually played until last year, primarily since I did not know much about how to play and the etiquette associated with the game.  It's pretty simple.  You can typically find a free course at a local City Park.  The Professional Disc Golf Association has a webpage where you can find local course.  You can find that here.  

I am not that good and I am certainly not a sophisticated player, but that doesn't make it any less enjoyable.  It's easy to learn.  It is a game that accommodates an amateur just looking to enjoy something different or an experienced player striving to improve his or her game.

Players do not use everyday frisbees.  Instead, there are discs designed specifically for the game.  Beginners can usually find a set of three at their local sporting goods story that consists of a driver, a mid-range, and a putter (very much like the club names in golf).  A set of discs typically runs around $20, but prices can vary.  You can find great deals at stores that sell used sporting equipment.  

Like golf, you typically play about 18 holes.  The "holes" consist of elevated baskets (about waist level) that have chains hanging down from the top of the pole that essentially catch the disc when you hit it.

Disc Golf is really a game for anyone of any talent level.  Walking the course gives you a great hour or two of exercise and gets you outside enjoying the sun.

The following is taken from the website of the Professional Disc Golf Association:

"Disc golf is played much like traditional golf. Instead of a ball and clubs, however, players use a flying disc, or Frisbee® The sport was formalized in the 1970's, and shares with "ball golf" the object of completing each hole in the fewest number of strokes (or, in the case of disc golf, fewest number of throws). A golf disc is thrown from a tee area to a target which is the "hole". the hole can be one of a number of disc golf targets; the most common is called a Pole Hole® an elevated metal basket. As a player progresses down the fairway, he or she must make each consecutive shot from the spot where the previous throw has landed. The trees, shrubs, and terrain changes located in and around the fairways provide challenging obstacles for the golfer. Finally, the "putt" lands in the basket and the hole is completed. Disc golf shares the same joys and frustrations of traditional golf, whether it's sinking a long putt or hitting a tree halfway down the fairway. There are few differences, though. Disc golf rarely requires a greens fee, you probably won't need to rent a cart, and you never get stuck with a bad "tee time." It is designed to be enjoyed by people of all ages, male and female, regardless of economic status.

Disc golf can be played from school age to old age, making it the one of the greatest lifetime fitness sports available. Specially-abled and disabled participate, giving them the opportunity to take part in a mainstream activity. Because disc golf is so easy to learn, no one is excluded. Players merely match their pace to their capabilities, and proceed from there. The Professional Disc Golf Association, with a member base of over 39,700, is the governing body for the sport and sanctions competitive events for men and women of every skill level from novice to professional. Permanent disc golf courses are found in countries worldwide.

Many city parks have golf courses already set up. Most are free to play as often as you like. Disc golfers who do not have the benefit of a permanent disc golf facility in their area often "make up" courses in nearby parks and green spaces.

One of the great features disc golf shares with traditional golf is that they are both played in beautiful settings. A nine-hole disc golf course can be established on as little as five acres of land, and a championship-caliber 18-hole course on 30 to 40 acres. Disc golf courses can coexist with existing park facilities and activity areas. The ideal location combines wooded and open terrains, and a variety of topographical change.

The need for more courses is constant, as the sport continues to grow in popularity. The PDGA has created resources for the design and installation of new golf courses, to ensure their success in the community.

The PDGA also publishes and sells an annual course directory, and manages and maintains a free online directory of disc golf courses at http://www.pdga.com/course-directory

The ongoing fitness boom finds more and more people taking up recreational activities in an effort to improve health and quality of life. Disc golf provides upper and lower body conditioning, aerobic exercise, and promotes a combination of physical and mental abilities that allow very little risk of physical injury. Concentration skills increase by mastering shots and negotiating obstacles. Players of limited fitness levels can start slowly and gradually increase their level of play as fitness improves. Scheduling is also flexible; a round takes one to two hours, and may be played alone, eliminating the difficulty of scheduling tee times. And as in traditional golf, disc golfers find themselves "hooked;" increasing the likelihood of frequent participation. Disc golf offers year-round fitness, even in rain or snow. Perhaps the greatest attribute of the sport is the expense - or rather, the lack of it. A professional quality disc costs less than $15, and it only takes one for basic play.

And, of course, there's the sheer fun of the game - no matter what your age or skill level!"

Two Birds With One Stone: Race For The Cure

This is one of those great recommendations that fits within two of our Share The Flow categories.  The Susan G. Komen Race for the Cure is a great way to do something healthy while helping others.  All that you need to do is set aside a few hours one morning of the year to get some great exercise.  The Susan G. Komen foundation and the Race for the Cure has gained international recognition.  But for those who know the organization, but know little about it, here is the story from the foundation's website:

"Susan G. Komen fought breast cancer with her heart, body and soul. Throughout her diagnosis, treatments, and endless days in the hospital, she spent her time thinking of ways to make life better for other women battling breast cancer instead of worrying about her own situation. That concern for others continued even as Susan neared the end of her fight. Moved by Susan’s compassion for others and committed to making a difference, Nancy G. Brinker promised her sister that she would do everything in her power to end breast cancer forever.

That promise is now Susan G. Komen for the Cure®, the global leader of the breast cancer movement, having invested more than $1 billion since inception in 1982. As the world’s largest grassroots network of breast cancer survivors and activists, we’re working together to save lives, empower people, ensure quality care for all and energize science to find the cures. Thanks to events like the Susan G. Komen Race for the Cure®, and generous contributions from our partners, sponsors and fellow supporters, we have become the largest source of nonprofit funds dedicated to the fight against breast cancer in the world."

The Race for the Cure is a series of 5K runs and fitness walks aimed at raising awareness and money for the fight against breast cancer.  It is for people of all ages and fitness levels and happens in just about every city across the United States.  Funds raised go to support local community breast health education and breast cancer screening and treatments.  Currently, over 100 races occur across the country.  

For more information, check out the Race for the Cure website.

Copper River Salmon: What's the Big Deal?

The following excerpt is from Angela Brown of about.com:

"The Copper River flows in the state of Alaska. Almost 300 miles in length, this wild rushing river empties into Prince William Sound at the town of Cordova. Salmon that originate in these pristine waters are challenged by its length and its strong, chill rapids. Consequently, Copper River salmon are strong, robust creatures with a healthy store of natural oils and body fat. These qualities make the salmon among the richest, tastiest fish in the world. Fortunately, fatty Copper River salmon is good for you, as it is loaded with Omega-3 oils, which are recommended by theAmerican Heart Association. Your heart is not the only part of your body that benefits from salmon consumption: studies have found that fish oil can help combat such ailments as psoriasis, rheumatoid arthritis, breast cancer and migraines.

Northwest seafood lovers have turned the mid-May to mid-June Copper River salmon season into an annual celebration. Seattle restaurateurs and markets compete to be the first to get an ice-packed shipment of the fresh salmon. Area newspapers fill with advertisements announcing availability at fine dining establishments. Local residents pay top dollar for chef-prepared creations that feature the Copper River delicacy."

Over Memorial weekend, I went to our local seafood market and bought some copper river salmon.  It can get pretty pricey.  I paid $24.99 a pound for the Copper King (I've heard that Costco carries it for $9.99 a pound), but it is absolutely worth it.  Preparing it is simple.  You don't want to add too much.  The Copper River salmon has plenty of flavor on its own.  Just salt and pepper it real good.  I cooked mine on the barbeque pit.  I fired up the pit and let it go about twenty minutes to get it as hot as I could.  I sprayed Pam on the grill to prevent the salmon from sticking.  I liberally applied salt and pepper and cooked it on the grill for about seven minutes.  The result was the best fish I have had to date.  

It's rare to come across a meal that tastes so great and is so healthy for you.  I grew up in the midwest, where a seafood dinner for us was cod, orange roughy, or catfish.  Moving to the Northwest has really exposed me to the benefits and joy of eating fresh seafood.