Nutrition Articles

Non-Dairy Foods that Build Bone Strength

We all know that calcium builds strong bones, but it also ensures that your muscles, nerves and cells all work properly.

As adults, we need approximately 1,000 milligrams of calcium a day : or the equivalent of more than three 8 oz. glasses of milk a day.  But if you don't do dairy, you are still able to get your daily dose of calcium with these calcium-rich foods.

Broccoli has a calcium content of 86 milligrams in just two cups of raw broccoli.  It also contains nearly twice the vitamin C than an orange.

Collard greens contain 268 milligrams of calcium per one cup cooked.  It is also loaded with three days' worth of vitamin A.

Kale has a calcium content of 101 milligrams in one cup of raw, chopped kale.  Kale also provides a day's worth of vitamin C and twice the recommended daily intake of vitamin A.

Edamame contains 98 milligrams of calcium in one cup cooked.  It is also one of the few non-animal foods that is a complete protein : meaning it contains all nine essential amino acids. And 8 grams of fiber per serving isn't too shabby, either.

Figs have a calcium content of 121 milligrams in ½ cup dried figs.  Figs also supply you with magnesium, potassium and fiber.

Oranges contain 74 milligrams of calcium in one large orange and 27 milligrams in one cup of orange juice.  Orange are also great sources of vitamin C, they are full of antioxidants and are low in calories.

Sardines have a calcium content of 351 milligrams in a 3.75 oz. can.  While some people may fear sardines simply on looks alone, they are really quite tasty and are an amazing source of vitamin B12 and vitamin D.

Spotlight on: Spinach

• 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.
• Spinach is an excellent source of vitamin C and vitamin A, folate and magnesium.

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 a 9-x13-in. baking dish for lasagna. Prepare lasagna noodles as directed on the package, then rinse and drain. 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. Alternate layers and bake for 30 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 to 45 seconds, or until mixture boils. Toss the chopped egg with the greens then pour the hot dressing over greens mixture; toss again lightly with crumbled bacon.

Food Hacks to Help with Pesky Issues

No one ever wants to admit that their breath may not be the best smelling or that they are an insomniac, but they are both issues that many people have to deal with, among other pesky health problems.

Fortunately, there are some easy “food hacks” that will tackle bad breath and much more!

Food is your “best weapon” when it comes to helping your body deal with some of these not-so-pleasant situations.

Here are some foods that can help:

Have bad breath?  Try eating some yogurt.  According to experts, eating unsweetened yogurt can reduce the level of odor-causing hydrogen sulfide bacteria in your mouth.  Good bacteria found in yogurt, like streptococcus thermophilus and lactobacillus bulgaricus, overpowered the hydrogen sulfide and helped lower levels by more than half : helping to eliminate the smelly mouth odor.

Can't sleep? Try some kiwi.

Because of the high levels of antioxidants and serotonin in kiwi, many people with sleep disorders have found that eating kiwi one hour before bed will help with their insomnia.  People with sleep disorders have increased levels of oxidative stress and low levels of serotonin can cause insomnia.  Eating kiwi counteracts this process and can help people catch their ZZZZ's.

Have a hard workout? Eat some ginger.

If you hit the gym pretty hard and are dealing with the after effects of a tough session, munch on some ginger.  Eating just 2 grams of raw or heated ginger per day can reduce post-workout muscle soreness by 25 percent.   Ginger contains anti-inflammatory compounds and oils called gingerols that contain painkilling and sedative effects in tests conducted.

Have acne? Indulge in some salmon.

Salmon is rich in omega-3 fatty acids which decreases inflammation.  Studies show that inflammation is one of the underlying causes of acne and pimples.

Spotlight on: Tomatoes

• Besides containing 40 percent of your daily value of vitamin C, it also contains 15 percent of your daily value of vitamin A, 8 percent of your daily value of potassium, and 7 percent of your recommended dietary allowance of iron for women and 10 percent for men.
• Lycopene, what gives tomatoes their red pigment, acts as an antioxidant, neutralizing free radicals that can damage cells in the body.
• Studies show that men who at least eat 10 servings of tomatoes a week can reduce their risk of developing prostate cancer by a whopping 45 percent.

Recipe: Tomato Casserole with Sweet Onions

6 medium tomatoes, peeled, cored and cut into wedges

1 large Vidalia onion or other sweet onion

1 teaspoon fresh dill, or scant ½ teaspoon dried dillweed

1 teaspoon fresh thyme, or scant ½ teaspoon dried leaf thyme

Salt and pepper, to taste

2/3 cup fresh bread crumbs

3 cloves garlic, minced

1 cup shredded mozzarella cheese

3 to 4 tablespoons olive oil

Place peeled tomato wedges on paper towels to drain.  Peel onions and slice into ¼-inch rings.  In separate bowl combine dill, thyme, salt, pepper and bread crumbs.  Layer half of the tomatoes and onions in a lightly buttered baking dish and top with half of the minced garlic.  Sprinkle with half of the bread crumb and seasoning mixture, half of mozzarella cheese, and drizzle with half olive oil.  Repeat layers.  Bake in preheated 350 degree oven for 45 to 50 minutes, or until bubbly.

Recipe: Corn and Black Bean Salsa

3 to 4 small ears of corn

1 can (15 to 16 oz.) black beans, drained and rinsed thoroughly

1 large tomato, seeds removed, diced

1 large clove garlic, minced

¼ cup minced red onion

2 to 3 tablespoons finely minced jalapeno or poblano pepper

Juice of one lime, about 3 tablespoons

3 tablespoons fresh, chopped cilantro

Dash salt and pepper, to taste

Grill or broil corn to char slightly; let cool.

Combine remaining ingredients in a bowl.  Cut corn from cobs and add to the mixture.  Refrigerate for at least an hour before serving time.

Great alternative to sauces, and is especially tasty on grilled fish, chicken or pork!

Belly Busting 101: Ditch these foods RIGHT NOW

Have you been battling the belly bulge for way too long and are ready to finally fight it off?  Well then you need to start by ditching these food and lifestyle choices and say goodbye to your belly once and for all!

• Eating out too often.  If you are eating out too often then you are definitely eating too many food items that are battered, breaded, fried and generally unhealthy for you.  You are also more than likely using far too much of condiments than you would if you were eating at home.
• Drinking diet drinks.  It may be calorie-free, but studies show that people who drink diet sodas intake more calories in a day than those who don't indulge in diet drinks.
• Stress eating sugar.  Stress increases cortisol levels in the body, causing sugary and fatty cravings.
• Smoking.  Smokers have a larger waist circumference than non-smokers. Plus smoking is all-around bad for you!