Nutrition Articles

Choosing the Right Spring Foods

Spring is here again and it's time to take advantage of all of those great springtime fruits and vegetables. Here's how to choose the best ones:

• Apricots : slightly soft, not bruised
• Artichoke : compact head, bright green color
• Asparagus : closed and compact tips, bright green stalks
• Avocado : should be a little “give” when squeezed
• Carrots : crisp, healthy tops
• Collard Greens : dark green, vibrant color
• Mango : more orange/red than green
• New Potatoes : last only a few days
• Pineapple : sniff the bottom for sweet aroma, check for firmness
• Rhubarb : check for bright, crisp stalks
• Spinach : avoid dried out or yellow stems
• Strawberries : pick fragrant, slightly soft ones
• Sugar Snap/Snow Peas : bright green, should feel like they have a snap (not limp)

And while you are grabbing those great spring fruits and vegetables, it's also time to get rid of some of those bad foods, too!

While they may be quick and easy, oftentimes processed foods are causing you more harm than good.  If you are looking to get healthy and lose some weight in the process then you must get rid of these processed foods.

• Flavored yogurt
• Fat free potato chips
• Diet soda
• Instant oatmeal
• Packaged egg whites
• Bottled barbeque sauces
• Bottled salad dressings
• Sugar free candy bars
• Multi-grain tortilla chips

Spotlight on: Spinach

• Leafy, green vegetables, like spinach, provide more nutrients than any other food.
• Researchers have found at least 13 different flavonoid compounds in spinach that have been known to act as antioxidants and as anti-cancer agents, combating specific cancers like ovarian and prostate cancer.
• The vitamin K in spinach provides 200% of the daily value in fresh spinach and nearly 1000% of the daily value in boiled spinach.

Recipe: Spinach Lasagna

2 egg whites 26 oz of prepared spaghetti sauce 24 oz of ricotta cheese 10 oz of Lasagna noodles, cooked 10 oz of frozen spinach, thawed and chopped, then squeezed dry 2 cups of mozzarella cheese, grated, reserve ½ cup ¾ cup of Parmesan cheese, grated and divided, reserve 2 tablespoons ½ teaspoon of salt ½ teaspoon of black pepper Olive oil

Preheat oven to 350°. Prepare lasagna noodles as directed on the package. Combine parmesan cheese, ricotta cheeses with the egg whites, salt and pepper in a large mixing bowl. Pour ¼ cup of spaghetti sauce in the bottom of the baking dish and spread it out using a spatula. Cover the sauce with a single layer of lasagna noodles. Spread about half the cheese mixture over the noodles, and then cover with about half of the spinach and shredded mozzarella cheese. Finish this layer with half of the remaining spaghetti sauce. Add a second layer of noodles, topping with the remaining cheese mixture, spinach, and mozzarella cheese. Top with the final layer of noodles and remaining spaghetti sauce. Bake for 30 minutes. Remove from oven and set for 10-12 minutes.

Recipe: Wilted Spinach Salad

10 to 12 ounces spinach, washed and torn into pieces

¼ cup minced red onion

5 to 6 radishes, thinly sliced

2 hard-cooked eggs, 1 chopped and 1 sliced

2 to 4 slices bacon

1 to 1 ½ tablespoons bacon drippings

1 ½ tablespoons sugar

3 tablespoons vinegar

1 tablespoon water

½ teaspoon salt

1/8 teaspoon pepper

Place prepared spinach in a large bowl. Add onions and radishes. Refrigerate, tightly covered. Fry or microwave bacon until crisp; remove to paper towel and set aside. In a small jar or measuring cup combine drippings with sugar, vinegar, water, salt and pepper. Refrigerate all ingredients until just before serving. When ready to serve, microwave the dressing on high for 30-45 seconds. Toss the chopped egg with the greens then pour the hot dressing over greens mixture; toss again lightly. Top with sliced egg and crumbled bacon.

Keep those Arteries Healthy

Cardiovascular disease is one of the leading health concerns today. We may associate heart disease with aging but the mechanisms that bring this condition start during the peak of our years. Being young does not excuse us from indulging in unhealthy eating habits. It might seem that we are indestructible going about our daily activities but just like a thief, all these habits creep into our body eating its way into our body.

Stick to White Meat

Meat is an excellent source of protein and it should always be a part a healthy diet. But if you're planning to consume meat everyday then sticking to white meat is an excellent way of keeping our arteries free from obstruction. Chicken meat is a good alternative to red or fatty meat. But before reaching out to that piece of chicken on the table make sure that you stay away from the skin. Chicken skin has the highest concentration of fat.

White meat refers to meat which is literally white   in color. Examples of white meat are those from chicken, fish, shrimps and even alligator meat. Red meat on the other hand refers to pork, beef, veal, mutton or those that are red in color.

Keep away from Sugary-drinks

Sodas and other sugary-drinks are known to cause diabetes but this has also been proven to be a cause of clogged arteries. Consumption of sodas could lead to weight gain, a tell-tale sign that heart disease might already be setting in. Sodas elevates blood pressure which could damage the arteries. Sugar content could also coat free flowing fats in the blood increasing the likelihood of these getting embedded in the arteries and clogging it up.

Eat More Veggies

Incorporating more vegetables into your every diet serves two purposes, it helps clear your body from impurities and inadvertently reduces your meat intake. Leafy vegetables in particular contain nitrates which are directly sourced from the soil. This is converted into nitric oxide and important ingredient for healthy blood circulation. It prevents the formation of plaques, resists blood coagulation all essential for the normal flow of blood. People who include leafy vegetables for example could lower their blood pressure by 11mmHg in a few hours.

Fish and Omega 3 rich foods

Fish has two factors going for it, it's considered as white meat and is rich in Omega 3 fatty acids. Fish meat is leaner and contains none of the fat contained in animal or red meat. While the fat it contains which is Omega 3 works to clear the arteries.

A healthy diet is one that does not starve us from the things we love to eat. But one that promotes moderation and eating food in the right amounts. Most diets fail simply because people find them to stifling. Rather than encouraging people to stick to a healthy diet, it becomes a constant struggle for people each day.

Eating is one of the simplest joys of life. And denying ourselves of these simple joy makes life less interesting. Just remember to eat more healthy foods and keep everything to a minimum. The body has an excellent system for eliminating wastes that if left uncontrolled could clog our arteries. The problem is when our body finds itself overwhelmed and unable to eliminate artery-clogging deposits.

Food for Thought: Stop the Snacking

Having a hard time dieting and resisting the urge to “snack” on everything you see? Most people struggle with this aspect of dieting the most, because in every social situation there seems to be food : in excess- and it's usually unhealthy.

So if you are looking for a way to stop the snacking, perhaps you just need to do something to keep your mind off the fact that you are hungry. 

Here are some tried and true suggestions of things that you can do to avoid eating between meals or ways to avoid grazing throughout the day.

When you get the urge to “snack” try these ideas instead,

• Clean out the junk drawer.
• Paint your nails.
• Play a game on your phone.
• Pin 10 things on Pinterest, or more!
• Doodle.
• Do one thing on your “To Do” list.
• Work on a craft project.
• Read a book or a magazine.
• Do one of your Pinterest pins.
• Write in a journal or on a blog.
• Color in a coloring book.
• Write a “To Do” List.
• Catch up on emails.
• Watch a movie.
• Do a puzzle.
• Do 50 jumping jacks.
• Drink a full glass of water.
• Brush your teeth.
• Take a nap.
• Organize/edit photos.
• Clean out your closet.
• Walk to the park.
• Suck on a peppermint candy.
• Read a food journal.
• Do 25 crunches.
• Create a mood diary.
• Learn 10 Yoga moves.
• Pin a new workout routine.
• Work on a menu plan.
• Chew some gum.
• Drink a cup of tea.
• Walk around the block.
• Clean the toilets.
• Write out 50 blessings.

Spotlight on: Carrots

• The beta-carotene in carrots is an antioxidant combating the free radicals that contribute to conditions like cancer, heart disease, and a few other conditions.
• Cooking carrots actually raises the nutritional benefits of this great vegetable. By cooking them you free the beta-carotene from the fiber, thereby allowing your body to better absorb the beta-carotene.
• If you eat just a half cup of carrots each day you will get more than the recommended dosage of beta-carotene in your diet.

Recipe: Creamy Carrot with Curry Soup

• 2 tablespoons olive oil
• 1 ½ pounds peeled carrots, cut into 1-inch chunks
• 1 large onion, diced
• 1 tablespoon butter
• 1 pinch salt
• 3 large garlic cloves, thickly sliced
• 2 tablespoons curry powder
• 3 cups chicken broth
• 1 ½ cups half-and-half (or whole milk)
• Salt and freshly ground pepper, to taste
• Garnish: Chopped pistachios

Heat oil in sauté pan until shimmering.  Add carrots, then onion, sauté until golden brown (about 7 minutes).  Reduce heat and add butter, sugar, and garlic; continue cooking about 10 minutes longer. Add curry and sauté a minute longer. Add broth and simmer.  Reduce heat and simmer until carrots are soft, about 10 minutes.  Using a blender, puree in a blender for about a minute.  Return to pot and add enough half and half so the mixture is soup-like, yet thick enough to float the pistachio garnish.  Add salt and pepper as needed.

Recipe: Banana Zucchini Carrot Bread

•  2 cups flour
• 1 teaspoon vanilla
• 1 extra large egg
• 1 cup sugar
• 3 medium bananas
• 1 cup chopped zucchini
• ½ cup grated carrots
• 1/3 cup butter
• 1 teaspoon baking soda
• 1 dash salt

Preheat oven to 350 degrees.  Melt butter and pour into large bowl.  Add bananas and mash.  Add grated zucchini and shredded carrots.  Mix well. Add sugar, vanilla and beaten egg.  Sprinkle in baking soda and salt, and mix.  Add flour and mix well.  Pour in 4x8 loaf pan to two large muffin pans.  (Yields one loaf or 12 large muffins.) Bake loaf for 60 to 75 minutes.  Bake muffins for approximately 20 to 30 minutes. Let cool and serve.