Healthy Harvest with Dr. Matt- Cucumbers

Welcome to a New and Exciting Addition to Our Newsletter! You all know that Dr. Matt and I are Chiropractors, but what you may not know is that we also have other talents outside the office. Dr. Matt is a Whiz in the Kitchen, and He's Agreed to Share His Insight on Seasonal, Local, and Sometimes Unusual Foods and Recipes. Thanks Dr. Matt!

Seasonal Food of the Week: Cucumbers



The Basics
Cucumbers are at the peek of their season this week. They can be eaten fresh or pickled for enjoyment throughout the year. You may not know they belong to the squash family which also includes the watermelon, zucchini, and pumpkin. Their high water content makes them uniquely refreshing and cooling and a wonderful addition to a healthy diet during these hot summer months.



Nutritional Value
You may be surprised that cucumbers have so much nutritional value. Raw cucumbers are a very good source of vitamin C, vitamin A, potassium, magnesium, manganese, folate, tryptophan, and of course dietary fiber.

Health Benefits
Great for vibrant looking skin and complexion. Foods rich in potassium, magnesium, and fiber such as cucumbers are also good choices to keep blood pressure normal. Cucumbers are a great choice for healthy weight control - one cup contains only 14 calories!



Recipe




5-Minute Cold Cucumber Salad


· 1 large cucumber
· 1 medium tomato
· 1 small red sweet onion



Mediterranean Dressing
· 2 TBS extra virgin olive oil
· 2 tsp lemon juice
· 2 tsp wine vinegar
· 1 medium clove garlic (minced)
· Sea salt and pepper to taste
· Optional 2 TBS fresh or 1 tsp dried dill





Mix dressing ingredients in a large bowl. Dice vegetables, add to dressing, and mix. Eat and enjoy or chill for later. A great summertime treat created with fresh ingredients from the garden or your local farmers market.

Breaking Up the Workout can Bust Up the Fat

Allowing time for a rest period during your workout burns more fat than exercising for one continuous session

J Appl Physiol. 2007 Jun;102(6):2158-64. Epub 2007 Feb 22

This study compared the fat metabolism between "a single bout of prolonged exercise" and "repeated bouts of exercise" of equivalent exercise intensity and total exercise duration.

Seven men performed three trials: 1) a single bout of 60-min exercise (Single); 2) two bouts of 30-min exercise, separated by a 20-min rest between exercise bouts (Repeated); and 3) rest. Each exercise was performed with a cycle ergometer at 60% of maximal oxygen uptake.

In the Single and Repeated trials, serum glycerol, growth hormone, plasma epinephrine, and norepinephrine concentrations increased significantly (P <>

Moreover, the Repeated trial showed significantly lower values of insulin and glucose than the Single trial. The relative contribution of fat oxidation to the energy expenditure showed significantly higher values (P <>

These results indicate that repeated bouts of exercise cause enhanced fat metabolism compared with a single bout of prolonged exercise of equivalent total exercise duration.

Dr. Zach's Comments:

• Many studies in the past few years have shown the benefit to interval training (increased metabolism, fat burning, energy expenditure, and endurance).


• The idea certainly makes sense if you view our ancestors as predators or warriors who would need to excel at quick and intense bursts of energy, speed, and power to kill their next meal, a threatening predator, or an enemy.


• If you're looking for a workout program that emphasizes interval training, I would suggest the Body for Life program.