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If you’re looking for a healthy, non-junk-food happy meal, you might want to incorporate the goji berry into your diet. This bright red berry  commonly found in China and Mongolia is used as a health food and as part of many Asian medicinal practices. It also has a reputation for making people feel more content, which is why it got the name “goji berry.” In Chinese, that roughly translates to “the happy berry.”

Also known as the wolfberry or gougi berry, the goji berry was mentioned in the earliest known medical text. In fact, documented use of the berry extends as far back as 1,900 years ago when prominent traveling healers used it as part of a regimen for their patients, believing it had the ability to keep the body nourished and healthy. These early healers would roam the country diagnosing health problems and attempting to keep their patients properly nourished. Unlike health care providers today, the healers would only be paid as long as their patients were healthy. If a person became ill, they would cease to pay the healer until he had brought them back to wellness.

And undocumented use of the goji berry extends back even longer than the 1,900 years of recorded medical history. Chinese legends tell of the first emperor of China who was reputed to have eaten the fruit daily because he believed it kept him well and free from sickness.

The goji berry has become central to many cultures throughout Asia, especially in China, and has a reputation as a healthy food with powerful natural abilities in the human body. Asians believe it can purge the body of illness, and doctors attest that they have seen regular consumption of the berry improve the health of their patients and cure various forms of sickness. As a result, the Chinese have even adopted the goji berry into many of their social events, including a special celebration meant to honor the fruit. And the goji berry has become popular in western cultures, too, where it is used as a health food. Likened to green tea, the goji berry has especially been favored by Hollywood celebrities, many of whom believe it may help them look younger longer.

Scientific Studies

Until recently the berry’s benefits were untested. Chinese medical authorities regularly used the berry and claimed to have scientific proof of its effects on the human body, but none of them were deemed accurate enough by western medical authorities.

Early in 2008, however, new studies were conducted using an approved scientific format to document the effect of a goji product in the body. The product was GoChi Juice, a health drink made from the goji berry. Clinical trials were conducted on people of all ages using a randomized, double-blind, placebo-controlled format. Subjects were studied and their progress measured at 14 and 30 days of using the product after consuming 4 oz. of the product daily. After 14 days of use, those who drank the juice experienced:

• Sharper mental acuity
• Better quality sleep
• Easier ability to wake up
• Feeling healthier and more content
• Improved regularity
• Improved athletic performance
• Increased energy
• Reduced stress
• Increased ability to focus

After 30 days, those who drank the goji juice were also shown to have improved immune system functioning and natural antioxidant production. The placebo group showed no significant improvements in either function. These results were so ground-breaking, after being peer reviewed, the study was featured in the Journal of Alternative and Complimentary Medicine.

Currently, China is the only country that farms the berry commercially. Though it’s is sold in many forms, the berry is most commonly marketed as a juice. Dried berries are also available. While the berries are much less expensive, they don’t contain all the nutrients found in the juice.

Whether you need to take off a few pounds, or you just want to maintain the weight you have and stay fit, regular exercise combined with appropriate fitness nutrition is the key.

Many of us assume the way to trim down and tone up is to cut calories in addition to working out. And while it’s important not to overeat, you may not realize that regular, nutritious meals and healthy snacks — rather than a calorie-restrictive diet — will put you in top form. (When you diet restrictively to lose weight, the weight loss is typically water and muscle, not fat.)

Fitness nutrition should be well-rounded

So what’s the best advice about nutrition for ex-couch potatoes? First of all, check with your doctor before beginning any exercise program. Then remember that the best fitness nutrition emphasizes eating more whole grains, fruits, vegetables and lean animal protein, and eating less sugar and added fats. No single food type can adequately provide for your nutritional needs — different foods offer different nutrients — so by eating foods from the various food groups you can be sure you’ll have the nutrients you need to get and stay fit.

Although the food you consume greatly affects the quality of your exercise routine, you don’t want to eat just before your workout. Try to eat at least 30 minutes to an hour before you begin, as eating just before exercising may lower your blood sugar and decrease your performance. When you have your meal, however, eat foods that are high in complex carbohydrates. Pasta, bagels, baked potatoes, rice and fresh fruit are best because carbohydrate-rich food provides long-lasting energy.

Avoid eating high-fiber foods right before your workout (such as broccoli, baked beans, or bran cereal) because these foods may produce gas, which can be painful during exercise. And stay away from sugars and sweets (such as soft drinks and candy). Although high-sugar foods will give you quick burst of energy, it doesn’t give you the nutrition you need or last long enough to be of any real benefit. Also limit eggs, meat, cheese and other fatty foods before you exercise. Because these foods take longer to digest, grabbing a cheeseburger or chowing down on scrambled eggs before a workout will only make you feel sluggish and tired.

Drink plenty of fluids

What else do you need? Fluids. When you exercise you may become dehydrated without realizing it — thirst often means your body is already dehydrated. Stay well-hydrated by drinking at least 7-10 ounces of water or other fluid every 10-20 minutes. (Stay away from drinks with caffeine, however, as they actually cause your body to lose fluids.) Water helps to regulate your body temperature, helps deliver oxygen to the tissues by keeping blood volume up, assists the kidneys in removing wastes, and helps with fat burning and muscle growth.

After-workout nutrition

And what about after the workout? What you eat right after you exercise is just as important as what you eat before your workout. Your muscles are fueled by glycogen, which is basically stored carbohydrates. Any carbohydrates you consume prior to exercising can’t be used as efficiently as those that have been stored. (That’s why marathon runners load up on carbs the night before the race.) The best time to increase your intake of carbohydrates is after exercising — that’s when your muscles are hungry for them. So have a carbohydrate meal after your workout, but also include some protein for muscle repair and growth.

Additional tips

Nutrition advice and health information can often be conflicting and misleading. If you’re concerned about cholesterol, diet, losing weight or diabetes, do an online search and  combine your findings with advice from your doctor.

Try our healthy pasta recipes to help you achieve balanced fitness nutrition!

Image by docbaty via Flickr

Love tomatoes and pasta?

The Spicy Pasta and Mexican Pasta recipes below combine them to benefit your immune system.

Every day, your immune system battles the millions of bacteria, microbes, toxins and viruses that try to invade your body. From colds and flu to allergies, from gastric conditions to infection to depression, a strong immune system is your first line of defense. But this complex and highly interactive network of organs and specialized cells can help keep you healthy only if it’s healthy itself.

So how do you make sure your immune system stays strong? Along with getting enough sleep and exercise, and keeping your stress level down, eating right is a key component to having lifelong good health. A low-fat, high-fiber, nutrient-rich diet will keep your immune system in top-notch condition. Research suggests that the following vitamins and minerals, in particular, regulate a wide variety of immune system functions:

• Vitamin A
• B vitamins
• Vitamin C
• Zinc
• Selenium
• Magnesium

While it’s a good idea to take a vitamin and mineral supplement to ensure you’re getting the nutrients your body needs, you can get immunity-boosting nutrients from a number of different foods. The following recipes, rich in the vitamins and minerals listed above, offer a delicious way to keep your immune system strong:

Spicy Pasta

Serves 4

• 2 teaspoons olive oil
• 3/4 pound spicy sausage, sliced into pieces
• 1 teaspoon chili powder
• 1/2 teaspoon oregano
• 3 garlic cloves, minced
• 1 large onion, diced
• 1/4 cup water
• 1 large red bell pepper, diced
• 1 large green bell pepper, diced
• 1 can (14½ oz) stewed tomatoes, chopped
• 1 can (8 oz) tomato sauce
• 1/4 teaspoon hot pepper sauce
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 8 oz package vermicelli or angel hair pasta

1. Cook pasta according to package directions. Drain well and set aside.
2. Heat oil in a large skillet over medium heat. Add the sausage pieces and cook five minutes or until browned all over. With a slotted spoon, transfer sausage to a plate and cover loosely to keep warm.
3. Add minced garlic, chili powder and oregano to skillet. Stir and cook about 1 minute.
4. Add onion to skillet. Stir to coat with spices.
5. Add water. Cook, stirring occasionally, until onion has softened (5-7 minutes).
6. Stir in red and green bell peppers. Cook 4-5 minutes, or until crisp-tender.
7. Stir in stewed tomatoes and their juices, tomato sauce, hot pepper sauce, salt and pepper.
8. Add sausages and bring to a boil; then reduce to a simmer.
9. Cover and cook until sausage is thoroughly cooked (about 5 minutes).
10. Serve over pasta.

Mexican Pasta

Serves 4

• 1 tablespoon olive oil
• 3 green onions, thinly sliced
• 2 cloves garlic, finely chopped
• 1/2 lb lean ground beef or ground turkey
• 1 tablespoon chili powder
• 1/4 teaspoon salt
• 1 can (14½ oz) stewed tomatoes, chopped
• 1 jalapeño pepper, finely chopped
• 1/3 cup shredded Monterey Jack or cheddar cheese
• 1/4 cup chopped cilantro
• 8 oz package bow- or corkscrew-shaped whole wheat pasta

1. Cook pasta according to package directions. Drain well and place in a large bowl.
2. Heat oil in a large skillet over medium-high heat. Add green onions and garlic and cook 30 seconds.
3. Crumble in ground beef. Sprinkle with chili powder and salt. Cook, stirring frequently, about 5 minutes, or until beef is no longer pink.
4. Add tomatoes and their juices, and jalapeño. Bring to a boil over high heat. Reduce heat to medium; cover and cook 5 minutes.
5. Pour sauce over pasta.
6. Sprinkle with cheese and cilantro. Toss to mix.

These pasta dishes use canned stewed tomatoes, but you can also substitute fresh tomatoes for the canned variety in either dish. It’s easy to stew them yourself:

Stewed tomatoes

1. Peel and core tomatoes.
2. Melt 1 tablespoon butter in a large saucepan.
3. Add tomatoes and stir over medium heat for 1 minute.
4. Cover and simmer for 20-25 minutes.

If you combine the right ingredients, eating healthy pasta dishes can also help with lowering cholesterol and controlling diabetes. Don’t wait for high cholesterol and diabetes symptoms to appear; get in the habit of eating well now. If you need additional health information, there are plenty of trusted resources on the Web.

I hope you enjoy making these healthy pasta recipes!

You might also be interested in these other recipes:

• Blueberry Recipes with Antioxidant Power
• Broccoli Recipes
• Asparagus Recipes
• Garlic Recipes with Antiviral Power
• Recipes to Control Blood Sugar
• Recipes to Help Your Vision
• Recipes to Keep Anemia at Bay