Nutritious Life

Brining Nutrition to Daily Life

Spring Spring Spring April 15, 2010

Got to love the season of Spring! Time to hit the farmers market and pick up a few of these ‘in season’ fruits and veggeies! Remember how important it is to support your local farmers market. With out farms we wouldn’t have fresh food.

To find a farmers market near you just google ‘farmers market’ and your city name. If you live in CA check this site out: http://www.cafarmersmarkets.com/index.cfm

 What’s in season?

Asparagus: A good source of vitamins C and A, you’ll often find it roasted as a side dish.  Skip the sauces that often come with it to keep it light.

Spinach: This versatile vegetable can be found in anything from omelets to soups to salads and everything in between.  It is loaded with vitamins and minerals such as iron, potassium and vitamins A and C. Request spinach in place of iceberg lettuce to get even more of a good thing.

Sugar Snap Peas: An excellent source of vitamin C, look for this sweet and crisp greens in Asian foods, such as a spicy stir-fry.  Ask for the sauce on the side and add sparingly to really enjoy the flavor of these sweet, seasonal treats.

Strawberries: These good sources of fiber are easy to enjoy on their own or as part of almost any kind of dish.  Your favorite restaurant may incorporate them into smoothies, salads, or fresh fruit bowls.  Look for dishes that let the strawberry’s flavor shine through without added sugar.

Cherries: Like strawberries, these national favorites are a good source of fiber as well as vitamin C and can be used in a variety of dishes.  Look for them fresh or dried, and if you can’t resist the pie, make sure you share the slice with friends!

(Healthy Dining Newsletter)

 

Spinach and Calcium March 26, 2009

Spinach is an excellent source of calcium, however the binding factors in the plant prevent much of its absorption. Our bodies can’t absorb more than 500 mg of calcium at any one time. This means as the amount of the calcium in a single meal or supplement goes up, the fraction or amount we absorb goes down. With this in mind, it is important to consume calcium rich foods throughout the day, rather relying on a high dose supplement.

Check out the chart below:

 

Food Serving Size Calcium per serving Absorption Rate Estimated Amt of Calcium Absorbed
Plain yogurt, skim milk 8 fl. Oz 488mg 32% 156mg
2% Milk 1 cup 314mg 32% 100mg
Skim Milk 1 cup 306mg 32% 98mg
Kale, cooked 1 cup 179mg 59% 106mg
Broccoli, chopped, cooked 1 cup 61mg 61% 37mg
Spinach 1 cup 291mg 5% 14mg

 

Adults 19-50 (men and women) the AI is 1,ooo mg per day and for men and women 50+ the AI is 1,200 mg per day.

Deficiency symptoms/related diseases:

– osteoporosis

– bone fractures

– convulsions

– muscle spasms

– heart failure

– bleeder’s disease

 

Veggie Burgers March 5, 2009

amys1

I did a post a while back on Amy’s foods. I recently tried her California Veggie Burgers and thought they were very tasty and wanted to recommend them. They are similar to the Boca Burgers out there, but the California Veggie Burgers are much healthier (made with whole ingredients, nothing processed).

All you need is a whole wheat english muffin (which I got at Trader Joes), an Amy’s California Veggie Burger and fixings of your choice (spinach, mustard and onions are my top three) and you got yourself a healthy meal in a matter of minutes!

 

 

 

 

Where to get them:

Target: selected locations/$3.99 which is going to be your cheapest bet!

Henry’s: around $4-5

WholeFoods: around $5

Vons/Safeway (selected locations)

Check with your local super market!

Enjoy!

 

Try this instead of that…. January 1, 2009

Bringing in the New Year many of us try and make a conscience effort to eat better. Below I created a chart to jump start your New Year with some healthy options. Enjoy and Happy New Year!

Instead of:

Try this:

Even better:

french Fries

baked potato

baked sweet potato

canned vegetables

frozen vegetables

fresh vegetables

soda

100% fruit juice

water with lemon

milk chocolate

70% or more dark chocolate

grain sweetened chocolate

cows milk

vanilla silk soy milk

unsweetened silk soy milk

white pasta

whole wheat pasta

spelt pasta

potato chips

100% stone ground chips

popcorn

canned fruit

dried fruit

fresh fruit

ice berg lettuce

romaine lettuce

spinach

Raisin Bran

Puffins (Barbara’s Bakery)

oatmeal

Nature  Valley granola bars

Barbara’s Bakery granola bars

lara bars or bora bora bars

 

 

 

 
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