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Vegetable of
the Month:
Okra
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 Okra, also called 'lady fingers' and 'gumbo', is a vegetable in the same family as cotton and hibiscus. It is thought to be native to southern Asia, Ethiopia and West Africa, with its US origins tracing back to French settlers in Louisiana in the 1700s. In the US, okra is used mostly in Southern cooking, such as gumbo, hush puppies or cornmeal fried okra.
Nutrition Information for 1 cup of raw okra :
31calories, 7g carbohydrates ( 3.2g fiber), 0.1g total fat, 0mg cholesterol, 2g protein. Complete nutrition facts available here.
Okra is a good source of: calcium, potassium, antioxidants and fiber. Healthy Recipes: Kitchen 101: - When buying fresh okra, choose young pods without bruises that are tender and less than 4" long.
- Okra can be stored in the refrigerator in a paper bag or wrapped in a paper towel inside a punctured plastic bag for 2-3 days.
- Okra can be frozen up to 12 months after blanching it for 2 minutes. Cooked okra will last 3-4 days in the refrigerator in a tightly covered container.
Did you know.... - When okra is cut and cooked, it releases a gooey substance, which contains soluble fiber. You can minimize the sliminess by not cutting the okra and cooking it for a short amount of time, such as in a stir fry.
- Okra is rich in oxalates. If you are prone to calcium oxalate kidney stones, it may be best to avoid okra.
- Okra oil may one day be a suitable source of biofuel!
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Save the date! DCR on the road in October
| | | Visit our booth at Dublin's Senior Center 2012 Health Information Fair!
On Saturday, October 6th, Diablo Clinicial Research will be participating in the City of Dublin's annual Senior Center Health Fair.
Event Hours: 10am - 2pm
For more information about the fair, call the Dublin Senior Center at (925) 556-4511
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Do you or someone you know have Celiac Disease?
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Follow a gluten-free diet?
Still experiencing symptoms when exposed to gluten?
Interested in Celiac Research?
You may qualify for the study if you:
- Are between the ages of 18 and 75 and have been diagnosed with celiac disease
- Have biopsy proven celiac disease and positive serology test results more than 12 months before study entry
- Have been on a gluten-free diet for 12 months or longer
- Are still experiencing symptoms when exposed to gluten
- Have a CeD-GSRS score of 2.0 or higher at screening
- Have a positive serum anti-tTG (IgA or IgG) or DGP (IgA or IgG) antibodies at screening
- Are willing to comply with a gluten-free diet for the duration of the study
- Satisfy other study criteria
To participate in a survey to determine whether or not you qualify, call Ava at
925-930-7267 or email: apaulazzo@diabloclinical.com
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Discuss your Diet with a Registered Dietitian!
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Confused about calcium? Lost about leafy greens? Questions about quinoa? A Registered Dietitian (RD) can answer all these questions and more in a nutrition consultation. You will review your diet and exercise regimen and focus on behavior modification. It's all part of small steps towards a healthier you! As a service to the community, Diablo Clinical Research's nutrition consultations are specially priced at $50/hour. For more information, please contact our Registered Dietitian, Kelley Bradshaw MS, RD.
Phone: (925) 930-7267
kbradshaw@diabloclinical.com |
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| Advancing Health Newsletter | September 2012 | |
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National Yoga Month is here!
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Every September, yoga studios throughout the country participate in National Yoga Month as a way to bring the benefits of yoga to those seeking a healthy lifestyle. National Yoga Month focuses on encouraging those new to yoga to give it a try.
Throughout September, participating studios across the country are offering a free week of yoga! If you're a yoga newbie, this is a great way to try out a variety of classes. But now that there are so many different styles and forms of yoga, choosing a class can seem a bit overwhelming.
Here's a quick guide to several common types of yoga styles, including what you can expect the class to offer and local yoga studios. Keep in mind, many yoga classes are now blends of different yoga styles, so it's always best to check with the yoga studio prior to attending a class.
- Ashtanga and Vinyasa: Often referred to as 'flow' classes, Ashtanga and Vinyasa yoga are very similar. The focus is on linking your breath and your movements. The body 'flows' between challenging poses, focusing on inhaling and exhaling to calm the breath during challenging poses (asanas). Each class ends with shavasana, where you are lying down on your back in a relaxed state, focusing on slowing down your breath and calming the mind.
- Bikram: A specific series of 26 postures and 2 breathing exercises that are performed in a heated room (105 F) with 40% humidity. It's the most well known form of hot yoga. You'll definitely sweat it out in this class as the high temperature is said to release toxins and provide deeper stretching. Hydrating before and after class is definitely a must in Bikram yoga.
- Forrest: This form of yoga is also rooted in Hatha yoga (see below). Typically performed in a warm-hot room, Forrest focuses on core (abdominal) work and breathing, with an added emphasis on poses to relieve 'modern ailments', such as wrist stretches, shoulder shrugs and abdominal exercises to combat the side effects of sitting at a computer all day. Classes typically start with deep breathing and abdominal work.
- Hatha: This form of yoga dates back to the 15th century and is responsible for some of the most common yoga poses (asanas), such as Downward Dog, Cobra and Wheel. Typically slower paced (compared to 'flow' classes), Hatha focuses on breathing and stress reduction, with some meditation. Challenging, but usually a good start for most beginners.
- Hot Yoga: Basically, any yoga that is performed in a heated (and usually humid) room. The added heat is thought to help increase flexibility and detox the body. Hot yoga doesn't necessarily follow the same series of poses as Bikram yoga. Flow yoga and Forrest yoga classes are often taught in warm or hot rooms.
- Ivengar: A derivative of Hatha, Ivengar yoga focuses on proper structural alignment of the body. It often uses props (blankets, belts, soft yoga blocks, bolsters) to aid yoga students in proper pose alignment. The props help to minimize risk of injury and develop strength, mobility and stability. Poses (asanas) are very precise and specific in Ivengar, so a yoga instructor may need to help you with correct form. Ivengar is often used in physical therapy as it can help with inflexible or injured areas.
- Power Yoga: Based off Ashtanga yoga, Power yoga is flow yoga, but kicked up a notch or two. These vigorous poses build strength, heat and challenge your body and mind while still incorporating the importance of breathiing during movement.
- Restorative: A very relaxing, calming form of yoga. Don't come to class expecting a workout. Restorative also uses props, but with the purpose to open up the body and release tension. It's great for those under a lot of stress, or as relaxation for those who typically engage in rigorous physical activity.
- Yin Yoga: This form of yoga focuses on deep postures, creating deeper flexibility and stretching connective tissues. The hips, legs, spine and surrounding ligaments, tendons and muscles are usually the target areas. The idea is to lengthen and open these areas of the body to help increase range of motion. Poses (asanas) are held for about 3-5 minutes (sometimes as long as 20 minutes!), which is much longer than in most forms of yoga. It is recommended to practice Yin Yoga earlier in the day, when the muscles are cold and less elastic.
Why should you consider yoga as complementary to a more traditional exercise program? According to the Yoga Health Foundation, the numerous benefits of yoga include:
- stress relief
- pain relief
- flexibility
- improved breathing
- increased strength
- weight management
- cardiovascular benefits
- better circulation
- improved focus, awareness and being 'present in the moment'
- inner peace and restfulness
So grab a yoga mat, put on some workout clothes and head to a class near you to help improve your health, from the inside and out.
Additional Information:
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Interested in Research Opportunities?
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Do you have painful diabetic peripheral neuropathy?
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We are conducting a research study for the potential treatment of pain associated with diabetic peripheral neuropathy (DPN).
We know that Hepatocyte Growth Factor (HGF) is a protein that your body naturally produces in small amounts. Researchers have discovered that it can cause the growth of new blood vessels and protect nerves. VM Biopharma is conducting research on a drug that increases your body's production of hepatocyte growth factor (HGF), a compound already naturally produced in your body in small amounts.
Along with other requirements, patients taking part in this study must:
- Be between 18 and 75 years of age
- Have a documented history of Type 1 or Type 2 diabetes
- Have been diagnosed with DPN in both lower legs
- Have pain in both legs for at least 6 months
- Have been treated for diabetes for at least 3 months, with no new symptoms
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Recipe Roundup:
Salmon with Cucumber Chile Relish
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Ingredients:
- 1/2 pound wild Pacific salmon
- 1 TB extra virgin olive oil
- 1/4 tsp Celtic Sea Salt
- 1 medium cucumber, peeled, seeded and diced
- 1 shallot, minced
- 1 serrano chile, remove seeds, minced
- 2 TB mint leaves, minced
- 1/4 cup lime juice, freshly squeezed
Directions:
- Pre-heat oven to 500 degrees.
- Cut fish into 2 pieces, leaving skin on; rinse and pat dry with paper towel.
- Place fish skin side down on a metal baking sheet.
- Rub fillets liberally with olive oil, then sprinkle with salt.
- Reduce oven temperature to 275°, then put sheet with salmon on lowest rack.
- Roast 8 to 13 minutes -so that centers of thickest part of fillets are still translucent when cut into with a pairing knife.
- To make relish, stir together remaining ingredients from above in a medium size bowl.
- Remove salmon from oven, transfer to plates and serve with relish.
Makes 2 servings.
Nutrition Facts per serving:
289 calories, 5.4g carbohydrates (1.2g fiber, 1.9g sugar), 15.7g fat (2.8g saturated, 8.1g monounsaturated, 3.9g polyunsaturated), 37.8g protein, 64.6mg cholesterol, 269mg sodium, 712.6mg potassium, 5.6% Vitamin A, 84.0% Vitamin B12, 34.8% Vitamin B6, 22.8% Vitamin C, 14.0% Mg, 44.6% Niacin, 75% Selenium
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Hormone Highlight: Ghrelin
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AKA: The Hunger Hormone
Function(s): regulates hunger cues in the short term. Ghrelin levels increase before a meal and decrease after a meal.
Researchers believe that high levels of ghrelin create strong cravings for high calorie foods, thus increasing food intake and fat mass. Research involving potential ways to control or lower ghrelin levels is ongoing, but has yet to yield long term successful results. In the mean time, get plenty of sleep (see below) and stock your kitchen with plenty of whole, minimally processed foods, as opposed to sugary junk foods that can make it difficult to resist cravings.
Did you know....
- During gastric bypass surgery, the P/D1 cells that produce ghrelin are removed (the fundus portion of the stomach is removed during the surgery.)
- Lack of sleep increases ghrelin levels, which stimulates appetite and causes the hormone leptin (which controls appetite) to decrease.
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Do you have Irritable Bowel Syndrome?
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