Who Knew Wednesday

Kickoff week!

Todd and I shared information about the United Way of Knox County’s kickoff week!

Find out more from the Morning Thing’s Monday blog by clicking here.

We also gave away a $5 gift card to Everlasting Cup – Tammie from Howard correctly guessed this year’s Uinted Way campaign slogan!

Thanks for listening!
– Joe and Todd

September 17, 2020 0

The underrated super food…

Beans might be the super foods that get a bad rap. One article we read called them the ‘black sheep of super foods..”

But…beans offer a lot of nutritional benefit. Here are some tidbits from The Bean Institute – read the full article here.

Beans are a simply delicious, naturally nutritious food. We’re talking about dry edible beans, beans that are harvested when the beans are dry in the seed pod.

All types of beans—including black, cranberry, Great Northern, dark red kidney, light red kidney, white kidney, navy, pink, pinto, and small red—are good sources of protein, excellent sources of fiber, and naturally fat-free, sodium-free, and cholesterol-free. Many types are also good sources of potassium.

Being rich in complex carbohydrates, as well as a good source of protein, beans have a low glycemic index. This makes them an ideal food for the management of insulin resistance, diabetes and hyperlipidemia. (Foster-Powell, 2002; Rizdalla, 2002)

Dry beans are rich in both soluble and insoluble fibers. (Tosh, 2010). Soluble fiber traps dietary cholesterol inside the digestive tract. The cholesterol is then excreted versus being absorbed, which helps to lower blood levels of LDL cholesterol, especially if LDL cholesterol levels were high to begin with.
Dry beans also provide substantial amounts of insoluble fiber, which help attract water to the stool and keeps you regular. This may help to combat constipation, colon cancer, and other digestive health conditions (Lanza, 2006).

Most types of beans are good sources of potassium, a mineral that promotes healthy blood pressure levels.
Beans are excellent sources of copper, phosphorus, manganese and magnesium—nutrients that many Americans don’t get enough of.
Most types of dry beans are rich sources of iron, which makes them important for vegetarians and vegans who do not get an animal source of iron.
Dry beans are an excellent source of the water-soluble vitamins thiamin and folic acid and a good source of riboflavin and vitamin B6.

Today’s Who Knew? Trivia to win a $5 gift card to Everlasting Cup:

According to the USDA, what state in the U.S. produces the most beans?

Thanks for listening!
– Joe and Todd

September 10, 2020 0

That’s Nuts!

More super foods today, this week from the land of nuts! I personally love a handful of low-salt cashews in the morning to start my day, or as a snack when that mid-afternoon drag starts…

Here are some thoughts about the benefits of nuts for heart health from the Mayo Clinic:

Eating nuts as part of a healthy diet may be good for your heart. Nuts contain unsaturated fatty acids and other nutrients. And they’re a great snack food — inexpensive, easy to store and easy to pack when you’re on the go.

One drawback to nuts is that they’re high in calories, so it’s important to limit portions. But choosing nuts instead of a less healthy snack may just help you stick to a heart-healthy diet.

Research has found that people who are at risk of a heart attack can cut their risk by eating a healthy diet that includes nuts.

Research suggests that eating nuts may:

Lower your low-density lipoprotein (LDL or “bad”) cholesterol and triglyceride levels, which play a major role in the buildup of deposits called plaques in your arteries
Improve the health of the lining of your arteries
Lower levels of inflammation linked to heart disease
Reduce the risk of developing blood clots, which can lead to a heart attack and death

As a result, nuts can improve your heart health and lower your risk of dying early from heart disease and other causes.

READ THE FULL ARTICLE HERE

Thanks for listening!
– Joe and Todd

September 2, 2020 0

Healthy veggie tales!

Last week, super fruits…this week, super vegetables!

Here’s a link to the article we shared from Rachel Link of Healthline Media: CLICK HERE TO READ

Spinach

This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile.

One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories. Spinach also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease.

One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer. In addition, a 2015 study found that spinach consumption may be beneficial for heart health, as it may lower blood pressure.

Carrots

…are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams).

They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention. In fact, one study revealed that for each serving of carrots per week, participants’ risk of prostate cancer decreased by 5%.

Another study showed that eating carrots may reduce the risk of lung cancer in smokers as well. Compared to those who ate carrots at least once a week, smokers who did not eat carrots had a three times greater risk of developing lung cancer. Carrots are also high in vitamin C, vitamin K and potassium.

Broccoli

…belongs to the cruciferous family of vegetables.

It is rich in a sulfur-containing plant compound known as glucosinolate, as well as sulforaphane. Sulforaphane is significant in that it has been shown to have a protective effect against cancer.

In one animal study, sulforaphane was able to reduce the size and number of breast cancer cells while also blocking tumor growth in mice.

Eating broccoli may help prevent other types of chronic disease, too.

A 2010 animal study found that consuming broccoli sprouts could protect the heart from disease-causing oxidative stress by significantly lowering levels of oxidants. In addition to its ability to prevent disease, broccoli is also loaded with nutrients.

A cup (91 grams) of raw broccoli provides 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement and a good amount of folate, manganese and potassium (11).

Thanks for listening!
– Joe and Todd

August 26, 2020 0

Apples, berries and pomegranates

Today we shared a few pieces of advice from Singapore-based dietician Natalie Goh about some of the super fruits we can enjoy…

Read the full article by clicking here.

Apple benefits:

Promotes heart health: Apples contain a type of soluble fiber, known as pectin, that has been linked to lower levels of bad cholesterol.
Helps reduce risk of type 2 diabetes: It has been reported that women who consume at least one apple a day are 28% less likely to develop type 2 diabetes as apples are loaded with soluble fibre – the key to blunting blood sugar swings.
Prevent breathing problems: On the same note, consuming 5 or more apples a week has been linked with better lung function most likely because of an antioxidant called quercetin found in the skin of the apples.

Make it part of your diet:

If you’re not the kind to enjoy a crunchy apple, make apple water! Simply toss a couple of chopped apples with a few sticks of cinnamon into your favorite pitcher, before pouring yourself a glass.
Alternatively, substitute your unhealthy midday snacks with an apple. The fibrous fruit is proven to keep you full for a longer time hence helping to maintain your weight.

Blueberry benefits:

These tasty blue gems are tiny but they sure pack a punch. Although small, they are one of the most powerful sources of antioxidants among fruits.

Healthy heart: Studies suggest that the high content of anthocyanins in berries may help counter the build-up of plaque in arteries and improve cardiovascular health. Also, the antioxidants in blueberries have been linked to reduced levels of oxidised LDL (often referred to as the ‘bad’ cholesterol), a major risk factor for heart disease.
May help protect the brain: Blueberries may aid in improving memory and delaying cognitive problems frequently associated with ageing. Studies on blueberry intake suggest that this is likely due to blueberries’ vast array of antioxidant nutrients that help to protect the nerve cells from oxygen damage.
Reduce free radical damage: DNA damage is part of the reason we age, and it also plays an important role in the development of diseases like cancer. Because blueberries are high in antioxidants, they can help neutralize some of the free radicals that cause damage to our DNA.

Make it part of your diet:

Blend a handful of blueberries into your smoothie or shake.
Add fresh or dried blueberries to your breakfast cereal, for both a nutritious and colorful punch!
Mix blueberries with low-fat yogurt for a delicious dessert.

Pomegranate benefits:

Pomegranates are a gem of a fruit – cut one open and you’re greeted with many little sparkling seeds that resemble rubies. You’ll be glad to know that the fruit not only looks good, it is also very nutritious.

Impressive anti-inflammatory effects: Pomegranate has potent anti-inflammatory properties. Test tube studies have shown it can reduce inflammatory activity in the digestive tract.
Help to maintain healthy blood flow: Pomegranate contains some iron, a mineral needed to make red blood cells in our body. A deficiency in iron can cause anaemia, resulting in symptoms such as exhaustion, dizziness and weakness.
Guards memory and brain function: Studies have reported memory and other cognitive benefits of polyphenols, which are found abundantly in pomegranate seeds and their juice. A small study suggested that pomegranate juice may play a potential role in memory function, through showing increases in task-related brain activity among older adults.

Make it part of your diet:

The next time you’re looking for a healthier dip for your meat dish, consider whipping up your own cranberry pomegranate sauce! It’d be a sweet addition to your dish.
Have some pomegranate juice! You can choose to make your own by tossing the seeds in a blender, or you can opt to buy a bottle off the shelves from the supermarket. Take note to check that no sugar or additives have been thrown in.

Thanks for listening!
– Joe

August 19, 2020 0

Give a Little Bit

Today for Who Knew Wednesday we shared about MVNU Giving Day, a special giving day that took place today (the 12th).

You can learn more about this day by clicking here. All the funds raised today are going to help students who have been financially impacted by COVID-19. Every 20 donors unlocks $1,000 in matching funds. MVNU’s goal is to reach 500 donors. Once they reach that amount of donors they will receive $25,000 to help with this great cause.

We also shared about the Hartford Fair which is going on this week. You can learn more about it by clicking here.

Thanks for listening!
– Joe and Alyssa

August 12, 2020 0

Christian Music G.O.A.T.?

For Who Knew Wednesday today I shared about some of my favorite Christian music albums of all time. Here’s my list (comment some of your favorites as well!):

4Him – The Basics of Life and The Message

Mercyme – Almost There, Spoken For, Coming Up to Breathe, All That is Within Me, and The Generous Mr. Lovewell

Casting Crowns – Lifesong, The Altar and The Door, and Until The Whole World Hears

Petra – Come and Join Us, More Power to Ya, Beat The System, This Means War!, On Fire, Beyond Belief, and Jekyll & Hyde

Whitecross – In the Kingdom, Triumphant Return, and Hammer and Nail

Stryper – Soldiers Under Command, To Hell with The Devil, and In God We Trust

Switchfoot – The Beautiful Letdown, Nothing is Sound, Oh! Gravity, and Hello Hurricane

Tobymac – Renovating Diverse City, Portable Sounds, Tonight, Eye On It, and This Is Not a Test

Downhere – Ending is Beginning

Big Daddy Weave – Love Come to Life

Britt Nicole – Gold

Francesca Battisteli – Hundred More Years

Royal Tailor – Black & White

Make sure to share with me some of your favorite Christian albums of all times!

Thanks for listening!
– Alyssa

August 5, 2020 0

Masking Up!

Today for Who Knew Wednesday we shared on the Knox County Fair and our Stay Safe with Big Blue giveaway.

We also shared more tips from the Who Knew Book, here’s what they were:

If you get nauseated every time you ride in a car, boat, or train, take some lemon wedges with you. Suck on them as you ride to relieve nausea.

In the peak of sore throat season, get a reprieve by gargling with this spicy mix: 1/3 cup tomato juice, 1/2 cup hot water, 5 drops pepper sauce. Gargle. It works even better if you gargle with lukewarm saltwater first. If you prefer sweet to salty, fill a shot glass with honey, then warm it in the microwave for about 10 seconds on high. Stir in 1/4 teaspoon cinnamon, then drink.

If your eyes are itchy, try this quick fix to cut down on your misery: Rub a small amount of baby shampoo on your eyelids. It should reduce your symptoms dramatically.

If your children are prone to swimmer’s ear, a bacterial infection of the ear canal, take this precaution when they’ve been in the pool: Dab a solution of one part vinegar and five parts warm water into each ear three times a day. The vinegar will ward off bacteria and keep your kids’ ears pain-free.

Thanks for listening!
– Joe and Alyssa

July 22, 2020 0