Running is good for you…Dr.Deirdre Waterhouse






Blackrock Clinic

@brc_clinic

·


Promoting #HeartHealth this spring @brc_clinic
Consultant Cardiologist Dr Deirdre Waterhouse inspires us with a personal take on exercise. Full disclosure from Deirdre, she currently jogs a daily 5k with her 11 year old son @Irishheart_ie
@deirdrewate
https://blackrock-clinic.ie/consultant/wat

Recipe: Grilled Halibut and Asparagus With Herb Sauce

A heart-healthy accompaniment that works for flounder and ocean trout, too

In this dish, we grill hearty, delicious halibut along with tender asparagus. The bright, zesty sauce combines fresh parsley and cilantro with shallot, lemon and red pepper. Though this dish is loaded with beneficial plant nutrients and nourishing fats and protein, the flavors are what your guests and family will love.

Ingredients

3 tablespoons chopped fresh flat-leaf parsley
3 tablespoons chopped fresh cilantro
1/4 teaspoon dried oregano
1/2 a shallot, finely chopped
1/2 teaspoon grated lemon zest
2 teaspoons fresh lemon juice
3 tablespoons extra-virgin olive oil
1/4 teaspoon + 1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon crushed red pepper flakes
1 pound asparagus, ends trimmed
4 4-ounce pieces halibut, flounder or fluke fillet, about 3/4 inch thick

Directions

  1. In a small bowl, stir together the parsley, cilantro, oregano, shallot, lemon zest, lemon juice, 2 tablespoons of the oil, 1/8 teaspoon of the salt, the black pepper and the red pepper flakes.
  2. Heat the grill to medium-high.
  3. Drizzle 2 teaspoons of the oil over the asparagus, and sprinkle with 1/8 teaspoon of the salt and the remaining 1/8 teaspoon black pepper. Toss well.
  4. Rub the fish with the remaining 1 teaspoon oil. Sprinkle with the remaining 1/8 teaspoon salt.
  5. Grill the asparagus for about 3 minutes, or until tender and charred. Grill the fish for 2 to 3 minutes per side, or until opaque throughout.
  6. Serve the fish with the asparagus, and spoon some herb sauce over the top.

Nutrition information (per serving):

Makes 4 servings 

Calories: 255
Total fat: 13 g
Saturated fat: 2 g
Protein: 27 g
Carbohydrate: 12 g
Dietary fiber: 3 g
Sugar: 3 g
Added sugar: 0 g
Cholesterol: 0 mg
Sodium: 170 mg

Recipe developed by Sara Quessenberry for Cleveland Clinic Wellness.

Is Hot Yoga Right for Me? @ClevelandClinic

Most people understand the basic health benefits of yoga: flexibility, stress relief and muscle strength, just to name a few. But why is it different when you turn up the heat? Is the increase in degrees a gimmick or is it actually beneficial to your health?

What is hot yoga, anyway?

Hot yoga is exactly what it sounds like — yoga practiced in a hot environment. Most hot yoga classes have an increased room temperature set anywhere between 90 and 105 degrees Fahrenheit. That’s quite a difference compared to normal room temperature (68 to 72 degrees Fahrenheit). Why so hot? The heat helps lubricate tendons and ligaments, making it easier to fold into certain stretches and poses. “The heat allows participants to get a deeper stretch because their body is warmer and they can move into the poses a little deeper,” says yoga instructor Jennifer Sauer.

The potential pros of hot yoga are:

  • Increased flexibility.
  • Muscle-building.
  • Body-toning.
  • Reduced stress.
  • Detoxification.
  • Weight loss.
  • Reduced pain.

On the flip side, it can also be easy to overdo it in a hot yoga class. Because of the high temperature in the room, you might not realize how hard you’re working and you could end up taking stretches too far before your body is ready.

The potential cons of hot yoga are:

  • Dehydration.
  • Higher risk of injury.
  • Dizziness.
  • Lightheadedness.
  • Trouble breathing.

Hot yoga should be something that you ease into. So taking some regular yoga classes first and getting an idea of your current flexibility level is recommended. Beginner yoga classes also help build on your knowledge of the poses and sequences.

“While people have reported pain relief, detoxification and weight loss from hot yoga, scientific research is limited,” Sauer says. “It’s safe to say that hot yoga is more vigorous than traditional practices,” she notes, “but the jury is still out on overall calorie burn and weight loss.”

When you combine hotter temperatures with extra exertion, your body is working harder and therefore increasing your heart rate. So, ultimately, you are burning a good amount of calories during your hot yoga session — the data just doesn’t exist yet for hot yoga specifically.

Who should avoid hot yoga?

Like other types of exercise, hot yoga isn’t for everyone. Hot yoga is not suggested for those who are pregnant or have a heart condition. The heat can also aggravate asthma.

Sauer recommends looking out for side effects such as dizziness, lightheadedness and not being able to take a deep breath in. “If that happens, return to a stable position or leave the studio until you feel better,” she says. “It’s important to stay hydrated and listen to your body.”

Think you’re ready to give it a shot?

When it comes to hot yoga — try attending a few basic or beginner yoga classes first. Then when you feel comfortable, try incorporating a heated class.   

Here’s how to find the best yoga class for you.

“There are different styles of yoga, so if you try a class that doesn’t appeal to you, try another type of yoga or a different instructor,” Sauer says. “The heat isn’t for everyone — and that’s perfectly OK!”

Recipe: Peruvian Blue Potato Salad

Peru has been cultivating potatoes for more than 6,000 years in the high Andean slopes near Lake Titicaca.

A stroll through the public markets reveals a startling number of sizes, shapes and colors — including the famous Peruvian blue potatoes with their purplish-blue skin and flesh.

It’s fun to use these blue potatoes, but if your market doesn’t carry them or if you prefer other potatoes, you can always use small red or white potatoes.

Ingredients

Kosher salt
1 1/4 pounds small Peruvian blue potatoes
1/4 cup minced red onions
1 red bell pepper, seeded and diced
1 yellow bell pepper, seeded and diced
1 large tomato, seeded and chopped
1 jalepeño, seeded and minced
3 tablespoons red wine vinegar
3 tablespoons extra virgin olive oil
1 teaspoon sugar substitute
2 hard-boiled egg whites, chopped
2 tablespoons chopped fresh oregano
1/2 cup crumbled reduced-fat feta cheese
2 tablespoons sliced black olives, optional

Directions

  1. Bring a pot of lightly salted water to a boil. Simmer the potatoes until cooked through, 15 to 20 minutes, depending on size. Drain and cool. Quarter or slice into bite-sized pieces and place in a bowl.
  2. Combine the potatoes and the onion, bell peppers, tomato, jalepeño, vinegar, oil, 1/4 teaspoon salt (if using), sugar substitute, egg whites, oregano and cheese. Refrigerate until ready to serve. Garnish with olives, if using.

Nutritional information (per serving)

Makes 8 servings

Calories: 200 calories (31% from fat)
Total fat: 7 g
Saturated fat: 1.5 g
Protein: 7 g
Carbohydrate: 31 g
Dietary fiber: 2 g
Cholesterol: 5 mg
Sodium: 95 mg
Potassium: 109 mg

Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).

Recipe: Peruvian Blue Potato Salad

Peru has been cultivating potatoes for more than 6,000 years in the high Andean slopes near Lake Titicaca.

A stroll through the public markets reveals a startling number of sizes, shapes and colors — including the famous Peruvian blue potatoes with their purplish-blue skin and flesh.

It’s fun to use these blue potatoes, but if your market doesn’t carry them or if you prefer other potatoes, you can always use small red or white potatoes.

Ingredients

Kosher salt
1 1/4 pounds small Peruvian blue potatoes
1/4 cup minced red onions
1 red bell pepper, seeded and diced
1 yellow bell pepper, seeded and diced
1 large tomato, seeded and chopped
1 jalepeño, seeded and minced
3 tablespoons red wine vinegar
3 tablespoons extra virgin olive oil
1 teaspoon sugar substitute
2 hard-boiled egg whites, chopped
2 tablespoons chopped fresh oregano
1/2 cup crumbled reduced-fat feta cheese
2 tablespoons sliced black olives, optional

Directions

  1. Bring a pot of lightly salted water to a boil. Simmer the potatoes until cooked through, 15 to 20 minutes, depending on size. Drain and cool. Quarter or slice into bite-sized pieces and place in a bowl.
  2. Combine the potatoes and the onion, bell peppers, tomato, jalepeño, vinegar, oil, 1/4 teaspoon salt (if using), sugar substitute, egg whites, oregano and cheese. Refrigerate until ready to serve. Garnish with olives, if using.

Nutritional information (per serving)

Makes 8 servings

Calories: 200 calories (31% from fat)
Total fat: 7 g
Saturated fat: 1.5 g
Protein: 7 g
Carbohydrate: 31 g
Dietary fiber: 2 g
Cholesterol: 5 mg
Sodium: 95 mg
Potassium: 109 mg

Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).