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Evidence Based Eating For Every day People

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Is Using a Weighted Hula- Hoop an Effective Exercise?

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During one of my recent talks at a church, someone asked me, “How can you exercise when you feel unsafe in your neighborhood?” Honestly, I hate the fact that this is a legitimate question that I often hear. I’m a Chicagoan who’s proud to live on the Southside, but I can understand how some neighborhoods don’t scream, “Put on your Lululemon and get these steps in.” 

Of course, all neighborhoods should be safe spaces for exercise, but the prescription for that degree of safety is beyond the reach of my prescription pad. So, I gave the audience a reasonable, simple exercise that does not require leaving your home—weighted Hula hooping.

The crowd immediately erupted in laughter after I said: “hula hooping.” When I looked serious, the laughter stopped, and I saw a sea of sharp side-eyes peering under the wide brims of church hats. I looked over to the pastor for some support—he just had his face in hands. And, he didn’t appear to be praying either. Then, I looked over at the church keyboard player to back me up with some gospel chords; the dude was just shaking his head.

So, I humbly turned to the skeptical crowd and said, “Look at your neighbor on your right and repeat after me… Hula-hooping is good for you.” The crowd let out a slightly uncomfortable laugh at my feeble attempt at a ‘call-and-response.’ Then, I proceeded to win them over further with a couple of memory verses and highlights from a recent study that investigated the health benefits of using a weighted hula-hoop.

 In this post, I’ll spare you my in-depth analysis of the biblical story of Meshach, Shadrach, and Abednego; and I’ll break down the study’s findings instead.

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This Watermelon-Mint-Ginger Agua Fresca Recipe Will Change Your Backyard BBQs Forever

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My appreciation for agua fresca began with a childhood love of backyard BBQs. 

As a child, I enjoyed backyard BBQs on the Fourth of July almost as much as Christmas. Seriously, there was something about the combination of perfectly smoked meats dripping with tangy sauces, soul music from the 70s, and borderline drunk adults dancing.

Besides those critical elements, I was also enamored with the punches at BBQs. At your standard BBQ, there were two punch options—”red” punch or lemonade. In the 80s, if you dared to serve Grapefruit juice at a BBQ, someone would have called the cops on you.

As a child, I thought “red” punch and lemonade were literally the only juices you could serve at BBQs regardless of culture or ethnicity.

Going to a BBQ at one of my Latino friend’s home completely changed my perception.

They had lemonade—check. But, there was a strange, creamy white drink I was unfamiliar with as a child—Horchata. Even worse, I didn’t see any “red” punch.

When I asked my friend’s mom if they had red punch, she said she would make some. After my humble request, she did the strangest thing. She put the watermelon in a blender with some mint and agave and offered it to me. I looked at her with “sidiest of all-side eyes” since I never saw anyone throw some watermelon in a blend and call it “red” punch. Any student of “punchology” in the 80s should have known that “red punch” is based on either Kool-Aid or Hawaiian punch. Since my parents raised me with manners, I tried her watermelon-based assault on “red punch.”  The combination of watermelon and mint tasted terrific. In fact, it changed my whole perspective on “red punch.” 

Fast forward 30 years, as a health-conscious physician, you won’t find me making a sugary “red” punch at a BBQ. Kool-Aid and Hawaiian Punch are ultra-processed foods that I usually try to avoid. However, I can’t turn my back on my “Red” punch past. I now make fruit-based agua frescas whenever I’m entertaining in the summer time. I love watermelon based agua frescas not only because of their taste, but also because watermelons are rich in citrulline and lycopene.

Citrulline and Lycopene are responsible for many of the health benefits of watermelon.

According to a recent meta-analysis, citrulline may help with decreasing blood pressure. Citrulline is an amino acid that can increase Nitric Oxide (NO) levels. The increase in NO is responsible for citrulline’s effect on blood pressure.

Watermelon is also rich in lycopene. Lycopene is the pigment responsible for watermelon’s red color. Lycopene may also offer some protection against developing prostate cancer. Check out my previous post about foods associated with a decreased risk of developing prostate cancer.

Watermelon-mint-ginger Agua Fresca Recipe.

mint
ginger

Watermelon by itself is delicious. In this recipe, I added ginger and mint to give the watermelon a hint of ‘freshness’ and offset the watermelon’s sweetness. I recently served the recipe at a hospital cooking demonstration for patients in the Comprehensive Care Center at the University of Chicago. The patients loved the recipe and requested that I put in on my website. Here it is, enjoy!

Nutrition

Calories

387 cal

Carbs

103 g

Protein

2 g
Click Here For Full Nutrition, Exchanges, and My Plate Info

Yields 4-5 cups

This Watermelon-Mint-Ginger Agua Fresca Recipe Will Change Your Backyard BBQs Forever

10 minPrep Time

10 minTotal Time

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Ingredients

  • 1 Cup Water
  • 4-5 cups (22 ounces) Watermelon (cubed)
  • 1-2 Limes (juiced)
  • 1/3 cup Honey
  • 1/2-1 cup Mint, loosely packed with stems removed
  • 1 inch (0.80 ounces) Ginger (peeled)

Instructions

  1. Place all of the ingredients in a blender and blend thoroughly. Serve over ice and avoid serving the frothy foam.

Notes

You can replace the honey with agave and add 1-2 shots of tequila for an alcoholic version.

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https://thedocskitchen.com/watermelon-mint-ginger-agua-fresca-recipe/

You Know The Fairlife Milk Animal Abuse is Bad When It Reminds Me of MLK Quotes

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Any patient who sees me in my clinic knows that I am an advocate for plant-based eating. I’m not a fanatical meat shamer, nor do I require everyone to sign a vegan consent form made on recycled paper. However, I frequently share my opinions about plant-based diets.

Many people ask me about my motivations for shifting closer to a plant-based diet. I typically share a variety of reasons—research studies, personal experiences, environmental concerns, etc. But, I rarely delve into animal abuse and welfare.

I care about animals and wholeheartedly endorse their humane treatment. However, animal well-being is not the first thing I mention when I’m talking to someone about dietary strategies for managing high blood pressure. My perspective abruptly changed after watching an undercover video documenting unethical treatment of cows at Fair Oaks Farm, a supplier for Fairlife Milk. 

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