Nutrition Articles

Spotlight on: Spinach

Eating Healthy

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

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. Top with sliced egg and crumbled bacon.

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-in. by 13-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. 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. Sprinkle the reserved Parmesan cheese over the top and bake for 30 minutes. Remove from oven and set for 10-12 minutes.

Non-Dairy Foods that Build Bone Strength

Food for Thought

Many people are lactose intolerant, or just don't do dairy, but that doesn't mean they are doomed to have brittle bones.  There are plenty of non-dairy foods that are chalk full of calcium and great for building 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.

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.

Canned salmon contains 232 milligrams of calcium in just a half of a can.  It also contains 38 grams of “belly-flattening” protein.

White beans have a calcium content of 63 milligrams in ½ cup cooked.  They are also very rich in fiber, protein, potassium and iron.

Tofu contains 434 milligrams of calcium in just a half of a cup.  It is typically a vegetarian's source of protein and takes on the taste of whatever it is cooked with.

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.

Eating Healthy: Spotlight on Zucchini

• Zucchini are made up of more than 95 percent water and are very low in calories : only 13 calories in a half cup of raw zucchini and only 5 calories more when cooked.
• Zucchini contains very useful amounts of folate, potassium, vitamin C and vitamin A.
• The skin color of zucchini squash varies from very light to very dark and the darker the skin the more nutrients the zucchini contains.
• And speaking of the skin, you shouldn't remove the skin from a zucchini squash because the nutrients are contained in the skin.

Recipe: Baked Zucchini Fries

• 3 medium zucchini, sliced into skinny sticks
• 2 large egg whites, beaten
• 1/2 cup whole wheat bread crumbs
• 2 T grated Parmesan cheese
• 1/4 tsp dried basil
• Pinch of dried oregano
• 1/4 tsp garlic powder
• Salt and pepper, to taste

Preheat oven to 425 degrees. Spray a baking sheet with cooking spray. Set aside. In a small bowl, beat egg whites with a fork until frothy. Put the breadcrumbs, basil, oregano, garlic powder and cheese on a plate. Mix well. Dip the zucchini sticks in the egg whites and then into the bread crumb mixture, make sure all sides get coated well. Place the sticks on the prepared baking sheet.

Bake at 425° for about 20 minutes or until golden brown and a little crispy. Turn over the fries half way through. Serve warm. Dip in marinara sauce.

Recipe: Easy Cheesy Zucchini Bake

2 medium-sized zucchini, cut in slices or half-moon slices 2 medium-sized yellow squash, cut in slices or half-moon slices 2-4 T chopped fresh basil (or even less, depending on how much you like the flavor of basil) 2 T thinly sliced green onion 1/2 tsp. dried thyme 3/4 tsp. garlic powder 1/2 cup + 1/2 cup low-fat white cheese (I used Pizza Cheese, which is a low-fat blend of Mozzarella, Provolone, Romano, and Parmesan) 1/2 cup coarsely grated Parmesan (I would use a little less if you only have the very finely grated Parmesan from a can) salt and fresh ground black pepper to taste

Preheat oven to 350 degrees. Spray an 8" x 8" baking dish with non-stick spray. Wash the squash and cut in slices or half-moon slices. Wash basil, spin dry or dry with paper towels and finely chop. Slice green onions.Combine the sliced squash, chopped basil, sliced green onions, dried thyme, garlic powder, and both kinds of cheese and stir together until the veggies are coated with cheese and the herbs are well-distributed. Season with salt and pepper. Put the mixture in the baking dish and bake uncovered for about 25-30 minutes.When the zucchini is nearly cooked through, take the casserole dish out of the oven and sprinkle over the remaining grated cheese. Put the dish back in the oven and bake 10-15 minutes longer, or until the cheese is melted and nicely browned and zucchini is fully cooked. Serve hot.

Foods to Help Fight Stress!

Food for Thought

STRESS.  We all deal with it at some point in our lives.  But having too much stress in your life can be very harmful to your health and can make you more vulnerable to everything from colds to high blood pressure and even heart disease.

While there are many ways to cope with stress, eating stress-fighting foods is one good way to start.

From boosting serotonin levels to lowering stress hormones, there are a number of foods that actually counteract the impact of stress on our lives.  The following foods should be part of your diet for stress management:

Complex Carbohydrates : All carbohydrates give a signal to the brain to produce that “feel good” chemical, serotonin.  To keep a steady flow of serotonin, dieticians suggest complex carbs like whole grain cereals, breads and pastas and oatmeal.

Oranges : Because they are a wealth of vitamin C, studies show that oranges are great stress-busting foods, as well as a great immune system strengthener.  Experts suggest taking 3,000 milligrams of vitamin C before a stressful event.

Fatty Fish : Omega-3 fatty acids are important to prevent surges in stress hormones, as well as protect against heart disease.  Try fatty fish like salmon or tuna for your Omega-3's.

Black Tea : Good for lowering levels of cortisol following stressful events, many experts swear by the healing powers of black tea.  Black tea helps you to recover quickly following stresses and helps you to remain calm.

Pistachios : Chosen for their ability to soften the pre- and post-effects of stress, experts suggest eating a handful of pistachios every day to help lower blood pressure so it won't spike when faced with stressful situations.

Health Food Hacks

No one ever wants to admit that their breath may not be the best smelling or even worse that they have some pretty stinky flatulence, 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, smelly gas 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.

Have acne? Indulge in some salmon.

Skip the expensive creams and treatments that say they can reduce your pimples and acne and have yourself a big plate of salmon instead!  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.

Gassy? Have some peppermint.

If you find yourself in a situation where flatulence is coming on, find a piece of peppermint and you will be in the clear : instead of clearing out a room!  Peppermint soothes inflammation and pain in the gastrointestinal tract, helping to reduce the amount of flatulence as well as the odors associated with your gas.

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.  Peoplhave 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.