Foods, Health and Disease

Three Benefits to Watermelon

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Three Benefits of Watermelon That May Surprise You

Watermelon is yet another example of a natural food that can enhance the quality of our health, from antioxidant protection to soothing muscle soreness. This is a summer fruit you do not want to miss!

Watermelon, like tomatoes, is a rich source of lycopene, an extremely potent carotenoid antioxidant.1 Lycopene has been shown to be protective against prostate cancer, helps to protect the skin from the sun’s rays, and benefits the cardiovascular system, as high circulating lycopene levels are linked to reduced heart attack and stroke risk.

Watermelon is also rich in the amino acid citrulline. Citrulline drives the production of nitric oxide, which is a key regulator of blood pressure.2 Studies conducted in adults with prehypertension or hypertension showed that the watermelon extract supplement groups experienced improvements in blood pressure compared to placebo groups.3,4

Watermelon, due to citrulline, could potentially reduce muscle soreness after exercise. One study found that athletes who were given 16 ounces of watermelon juice after intense exercise experienced lower levels of muscle soreness 24 hours later compared to athletes given a placebo drink.5

Watermelon becomes most ripe and delicious come August, so get ready to load up this summer on this juicy, refreshing, health-promoting fruit!

References:

  1. Edwards AJ, Vinyard BT, Wiley ER, et al: Consumption of watermelon juice increases plasma concentrations of lycopene and beta-carotene in humans. J Nutr 2003;133:1043-1050. 2. Collins JK, Wu G, Perkins-Veazie P, et al: Watermelon consumption increases plasma arginine concentrations in adults. Nutrition 2007;23:261-266. 3. Figueroa A, Sanchez-Gonzalez MA, Perkins-Veazie PM, et al: Effects of watermelon supplementation on aortic blood pressure and wave reflection in individuals with prehypertension: a pilot study. Am J Hypertens 2011;24:40-44. 4. Figueroa A, Sanchez-Gonzalez MA, Wong A, et al: Watermelon extract supplementation reduces ankle blood pressure and carotid augmentation index in obese adults with prehypertension or hypertension. Am J Hypertens 2012;25:640-643. 5. Tarazona-Diaz MP, Alacid F, Carrasco M, et al: Watermelon juice: potential functional drink for sore muscle relief in athletes. J Agric Food Chem 2013;61:7522-7528.

Health and Wellness Associates

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  1. Furhman

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Lifestyle

Stop Being Nice and Start Being Kind

heartinhand

Stop Being Nice and Start Being Kind

A lot of people are attached to the idea of being “nice.” It’s not so easy for these individuals to let go of their need to be nice, or to appreciate how different it is from being kind.

This distinction is important, however, because these two ways of being lead to very different outcomes in one’s personal and professional life.

It will be easier to understand the difference between “nice” and “kind” if we focus on the opposing motivations behind each way of being.

The nice person is externally motivated. He’s driven by the need for other people’s approval and validation; he craves acceptance and is fearful of rejection.

The kind person is internally motivated. She has good self-esteem and isn’t looking for approval. She’s less concerned about what others might think of her and more interested in doing the right thing. Her compassion comes from an overflowing of her positive self-regard and not from the need to please.

The kind person respects herself as much as she respects others. She’s naturally helpful and generous, except when doing so might cause her harm. She lives in a state of balance, being as kind to herself as she is to others. She makes a positive contribution to her family, company and community, but never at her own expense. The nice person is out of balance in his quest for external validation. Thinking that this is how he’ll find what he wants, he puts the needs of others ahead of his own needs. He keeps trying to please until he becomes exhausted and aggravated.

The nice person avoids confrontation for fear of upsetting anyone. He has trouble saying “No,” and rarely asks directly for what he wants. Fearing rejection, he can’t express any angry feelings that arise.

The kind person, on the other hand, isn’t afraid of confrontation. She’s able to speak her mind clearly, directly and respectfully, so people know where she stands but aren’t likely to take offense.

Health and Wellness Associates

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M. Sirota

Foods

5 Ingredient Zucchini

zucchinifritters

5-Ingredient Zucchini Fritters

Yield: About 14 fritters

Prep Time: 20 min

Cook Time: 5 min

Ingredients:

4 cups shredded zucchini, vegie pasta maker

2/3 cup all-purpose flour

2 large eggs, lightly beaten

1/3 cup sliced scallions (green and white parts)

Vegetable oil

Sour cream, for serving (optional)

Directions:

Place the shredded zucchini, or your zucchini pasta,  in a colander set over a bowl and sprinkle the zucchini lightly with salt. Allow the zucchini to stand for 10 minutes. Using your hands, squeeze out as much liquid from the zucchini as possible, if your zucchini looks like it is too water, many are not. Transfer the zucchini to a large bowl.

Add the flour, eggs, sliced scallions, 1/4 teaspoon salt and 1/8 teaspoon pepper to the bowl, stirring until the mixture is combined. Line a plate with paper towels.

Liberally coat the bottom of a large sauté pan with vegetable oil and place it over medium-high heat. Once the oil is hot, scoop 3-tablespoon mounds of the zucchini mixture into the pan, pressing them lightly into rounds and spacing them at least 2 inches apart. Cook the zucchini fritters for 2 to 3 minutes, then flip them once and cook an additional 2 minutes until golden brown and cooked throughout. Transfer the zucchini fritters to the paper towel-lined plate and immediately sprinkle them with salt. Repeat the scooping and cooking process with the remaining zucchini mixture.

Serve the zucchini fritters topped with sour cream (optional) and sliced scallions.

Health and Wellness Associates

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P Carrothers