Eat Your Colors

I love the produce section in all its splendor. All the rich, vibrant colors: Greens, oranges, reds, yellows, purples, on and on. Not only are fruits and vegetables a beautiful sight, but those colors actually play a role in our overall health. There are a number of reasons to eat a diet rich in fruits and vegetables.

1. Fruits and vegetables are loaded with good stuff, phtyonutrients and antioxidants. Phytyonutrients are important because they may prevent illness, disease, and keep your body working properly. Antioxidants are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. A diet rich in antioxidants can help you fight off colds, flu, and other infections.

The more and more research and reading I've done, the more convinced I am that a plant based diet is the way to go. I still haven't cut meat completely out of my diet and honestly probably won't, but I've decreased the amount of meat I eat and I make sure the meat I'm buying is good quality, lean cuts, and of course, over the last year I've upped the fruits and vegetables considerably. I'm proud to say, due to my high fruit and vegetable intake this was the first winter that I did not get a cold, or the flu.

2. Fruits and vegetables are low in calories (See a great visual below) and provide satiety. Depending on how you prepare your fruits and vegetables you can fill up on them guilt free. Raw with no additives is always the best.

3. Fruits and vegetables are a natural source of fiber. Fiber aids in a healthy digestive tract.  A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes.

So, there you have it, three good reasons why you should eat your colors.  At the very basic level, just think about it -- fruits and vegetables are of the earth, they're nature's goods -- eat up!

My suggestions on how to sneak in more fruits and vegetables:

-Serve fruit/vegetables at breakfast. Add fruit to your breakfast cereal or yogurt. Add vegetables to omelets.

  

- Make a salad into a meal. Add a few ounces of chicken, turkey, fish, or beans a top

spinach leaves or romaine lettuce. Easy on the salad dressing it can add calories

quickly.

- Drink your fruits/vegetables. Add berries or a banana along with kale to yogurt and juice to make a smoothie. 


- Don't over think this...Just return to the basics: Oranges, apples, bananas, carrots, celery, cucumbers, etc.

Steel Good

I love a warm bowl of oatmeal on a cold winter’s morning. For months, I’ve been reading and hearing about the benefits of Steel Cut Oats, so recently I decided to give them a try. I was quite impressed. They have a denser, nuttier texture and you can really taste the goodness. With each bite, you just feel like what you’re eating is wholesome, and it is. Steel Cut Oats are rich in B-vitamins, calcium, protein and fiber but low in sodium and unsaturated fat. And, get this, just one cup of steel-cut oats contains 8g of fiber. These little oats pack a big nutrient punch which means you stay full longer.

So what’s the difference between instant oats, rolled oats, and steel cut oats? Basically, it’s the processing. Instant pre-packaged oats are pre-cooked and sugars and additives are included - by far they’re the worse possible choice. Rolled oats are steamed, rolled, re-steamed and toasted – so although they are processed they would make a much better choice than the instant crap in the pouches. The King of oats - Steel cut oats are unrefined, they are only cut two to three times using a steel blade. They are a little pricey, but not if you shop at a store that sells them in bulk. Winco sells them bulk for .67 a lb. While the leading brands, such as Bob’s Red Mill are more expensive.

I prepared about two cups of oats and added two diced apples and dried cranberries. Yum-o! The oats do take a little longer to cook, but are well worth it. Since they do take longer to cook, I made a few servings and put the remainder in the fridge - they re-heat well. As always it’s important to pair complex carbs with protein. I typically eat about a ½ c. of oats with two scrambled eggs. Breakfast is the most important meal of the day, so make it count!

Sources: Wikipedia

Here are a couple of related articles:

http://www.myyogaonline.com/healthy-living/nutrition/why-choose-steel-cut-oats

http://www.associatedcontent.com/article/1494650/the_skinny_on_steel_cut_oats.html?cat=5

Go Green…

…with your diet! I have and I love it. I’ve retrained myself to make better food choices and it starts with the vegetables I choose. Now when I eat I think about the effects the food I’m eating will have on my body. Basically, I make a concentrated effort to eat food that will do my body good. It’s like the gas you choose for your car – if you fill your gas tank at ---- your car will be running on very little gas and quite a bit of crude.

So when picking vegetables, green vegetables are the best choice for your diet. Green veggies pack tons of nutrients, are ideal for weight management as they are typically low in calories, and most are easy to prepare.

Let’s take a look at some popular greens:

Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.

Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw or steamed, sautéed or added to a casserole.

Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!

Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.

Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.

Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.

Romaine Lettuce is a nutrient rich lettuce that is high is vitamins A, C, and K, and folate. It is best when eaten raw in salads, sandwiches or wraps.

Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed. (My all time fav – my nickname should be Popeye).

Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium and iron. It is best stir-fried or eaten raw in salads.


Did You Know? Dark green leafy vegetables are good sources of many vitamins and minerals your body needs to stay healthy, such as vitamins A, C, and K, folate, iron and calcium. They are also great sources of fiber. Research suggests that the nutrients found in dark green vegetables may prevent certain types of cancers and promote heart health.

Source: CYWH Staff at Children's Hospital Boston