Mar
Posted by shawn ·
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Filed under Get Well , Nutrition , Wellness , Workshops
Tagged with Eating Green, Nutrition
Gratifying Greens: The Importance of Green Vegetable
When given the choice to eat a fresh piece of fruit or a large green salad, most of us would choose the fruit. But while apples and oranges are important to our diets, we also need to make sure we’re eating enough greens.
Your mom was on to something when she told you to eat your vegetables. Broccoli, spinach, cabbage, turnip greens … they’re all good for us, and yet we do an awfully good job of avoiding them. If you’re convinced that greens are “just vegetables” consider this:
We tend to eat many foods with high acidity levels, but eating green plant foods helps balance our pH levels, which helps the body maintain a more neutralized balance. Omega-3 essential fatty acids, which are particularly important for optimal brain functioning, are found in some dark greens. The chlorophyll from green plants helps minimize toxins in the blood. These vegetables also promote colon and heart health.
Leafy vegetables are low in calories, making them ideal for those hoping to lose weight. They also help minimize the risk of cancer and heart disease due to the fact they are low in fat and high in dietary fiber. Green vegetables are also high in countless nutrients, vitamins and enzymes that keep our body functioning properly. These include iron, calcium, magnesium, potassium and vitamins K, E and C. Pregnant women are advised to indulge in greens because the folic acid provided by them is said to help prevent birth defects while those with type 2 diabetes benefit from the high magnesium content and low glycemic index.
Green vegetables have phytochemicals, which protect cells from damage and ensure the eyes remain healthy. They are also antioxidants, which means they support your immune system and keep you healthy all year long.
Clearly there are several good reasons to eat green vegetables, but it can be tough to eat veggies piled high in a salad, especially in the chilly winter months when all we’d rather do is bundle up with a warm cup of soup. But we need the vitamins and minerals they provide year round, so if a salad isn’t sounding all that appetizing, consider these strategies of vegetable preparation:
· Add greens to a fiber smoothie.
· Get your daily dose of vegetables via a wheatgrass shot. They can be quite potent, so consider mixing the drink with apples or another fruit to make it a bit more appetizing.
· Munch on raw vegetables. Grabbing a handful of celery sticks or small pieces of broccoli is a great substitution for sweeter, less healthy snacks.
· Steam asparagus, broccoli and spinach, then sprinkle with brown sugar for a tasty addition to an average meal.
Learn more about the health benefits of green vegetables and how you can integrate them into your diet this month at The Specific Chiropractic Center. Join us Wednesday, March 10, at 6:30 p.m. as we explore the benefits of greens.
References:
Craig, Winston, MPH, PhD, RD. Health Benefits of Green Leafy Vegetables: Greens – A Neglected Gold Mine. Vegetarian-Nutrition.info. Retrieved March 2, 2010 from http://www.vegetarian-nutrition.info/updates/benefits-of-green-leafy-vegetables.php.
The Health Benefits of Eating Greens. Natural-Health-Girl.com Retrieved March 2, 2010 from http://www.natural-health-girl.com/eating-greens.html.
Aug
Posted by shawn ·
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Filed under Live Life , Nutrition
Tagged with Cooking, Diet, Nutrition
Healthy Strategies for Healthy Diets
Few perceived limitations to preparing healthy meals at home stand up to the microscope, so to speak. Busy professionals and harried adults have biased opinions about how difficult and time-consuming preparing nutritious home-cooked meals will be. Our society aids these flawed perceptions with convenient access to quick and easy “fast foods” that offer few health benefits.
The CDC (Centers for Disease Control and Prevention) calls such a society “obesogenic,” one characterized by “increased food intake, nonhealthful foods, and physical inactivity1.” While better choices and access to better information is readily available, such support is largely ignored.
The facts on obesity are disconcerting. The CDC’s latest study for 2005-2006 indicated that over 72 million people in the U.S. (more than one-third of adults) were obese. Most unsettling was the age group at highest risk, with 40% of men and 41.1% of women between 40 and 59 years of age considered obese.
The increased risk for cardiovascular disease, diabetes, hypertension and cancer should be enough to inspire millions to lose weight. By controlling our diets and diminishing our contributions to frightening statistics, we allow ourselves health benefits far beyond the waistlines that bring so many Americans a sense of disappointment on close inspection.
It’s time to break through barriers that make us think eating healthier is something we have neither the time, patience, or energy to manage. Healthy meals don’t have to complicated. Efficient home-cooked health plans involve simple steps for planning and preparation as well as time management.
Buying natural foods and staples in bulk, for instance, saves money and promotes good eating habits. Eating wholesome foods limits the amount of preservatives and chemicals in our diets. Good nutrition, along with regular exercise and medical check-ups, create a triangle of support that helps us live longer, fuller lives.
Family-size meat packages can be divided into single-serving portions and frozen for convenience. Frozen vegetables like baby carrots, broccoli, peas, and green beans can be combined with pasta dishes and soups. Many deli counters now serve rotisserie chickens and prepared meats that are low in fat.
Simple stir-fry dishes using seafood, rice, and olive oil are quick and easy to make. Berries and fruits make great snacks, smoothies, or additions to breakfast foods like all-grain cereals, pancakes, or oatmeal. High-quality blenders and food processors can grind whole grains into cereals or flour that can be stored for months at the proper temperature.
Afraid of cutting your fingers on kitchen knives while peeling or slicing fruits and vegetables? No problem. A wealth of pre-washed, packaged alternatives is available in produce sections of markets and health food stores that cater to busy people. Microwaves can cook raw vegetables and potatoes in a matter of minutes.
Salads are always a good choice, in combination with vegetables, herbs, cheeses, or lean protein sources like salmon, tuna, white-meat chicken, or lean strips of cooked beef. Salads offer a wide range of ingredients to choose from, and can be made into entire meals with a little creativity.
As you can see, planning and preparing home-cooked meals that satisfy your palate, save money, and keep you slim need not be such a daunting task. This month, the professionals at The Specific Chiropractic Center are offering a Healthy Cooking Class to educate patients on how easy better nutrition and better health can be.
To find the dates and times of a Healthy Cooking Class at a clinic near you, please visit http://thespecific.com/events/index.html.
