HealthyLife Articles

Tag: greens

  • Eat Your Greens

    HEALTHY EATING

    Variety of greens.

    Spring is fresh greens season. Lettuce, kale, arugula, swiss chard, and spinach are among the first fruits of the garden due to their cold tolerance and rapid growth.

    While they are easy to grow, their delicate leaves and short shelf life mean they won’t last long in your fridge. How you clean and store them will determine whether you get a crisp salad or a bitter bite.

    When properly handled and prepared, spring greens are a healthy source of vitamins A and K, plus calcium, potassium, and a wealth of phytochemicals.

    Here is what you need to know to get the most out of your spring greens:

    Plan to eat the greens within a day or two:

    *  Separate the leaves and soak them in an ice-water bath once you get them home. The ice-cold water will keep them crisp and help prevent nutrient loss.

    *  Pat the leaves dry or spin in a salad spinner to remove excess moisture.

    *  Store clean, dry greens in a sealed container or bag.

    *  Eat within a few days.

    Plan to hold the greens for several days before eating:

    *  Wait to wash them until you are ready to eat them.

    *  Rinse with water, or soak in an ice water bath to refresh the leaves.

    *  Pat dry or spin in a salad spinner to remove excess moisture.

    *  Gently tear leaves into bite-sized pieces and use immediately.

    © American Institute for Preventive Medicine

  • Foods With Magnesium

    HEALTHY EATING

    Image of spinach.

    To boost your magnesium levels and get other healthy nutrients, try to eat these foods regularly:

    *  Almonds

    *  Spinach

    *  Cashews

    *  Peanuts & peanut butter

    *  Black beans

    *  Edamame

    *  Avocado

    *  Fortified breakfast cereals

    *  Brown rice

    If you’re eating fortified cereal or peanut butter, look for types without added sugar or salt. Also, be mindful of the amount of fat and calories in nuts and nut butter. While these foods can be part of a healthy diet, the recommended serving sizes are usually small.

    © American Institute for Preventive Medicine

  • Give Swiss Chard A Try

    HEALTHY EATING

    Swiss chard wraps.

    When it comes to leafy greens, spinach and kale get most of the attention. But leafy greens are so nutritious. Why limit yourself to just two types?

    Swiss chard has less bitterness than kale, and offers plenty of important nutrients. Plus, this time of year, swiss chard is plentiful at farmers’ markets or the local grocery store. It can be used like any greens:

    *  Raw in a salad

    *  Sautéed or steamed

    *  Added to pasta  and soups

    Here’s more about swiss chard’s nutritional benefits:

    *  Rich in magnesium, potassium, vitamin A, vitamin C, several B vitamins and iron.

    *  One cup (chopped) contains more than 700 percent of your recommended daily intake of vitamin K, which is needed for bone health and blood clotting.

    *  Each cup contains only 35 calories and nearly 4 grams of fiber. Talk about a low-calorie and nutritious punch!

    Source: USDA Nutrient Database

    © American Institute for Preventive Medicine

  • Spring Clean Your Diet With Green Eating

    HEALTHY EATING

    Image of kale.

    Bright emerald green is symbolic of spring and food bursting with flavor and nutrients. Spring “clean” your diet, suggests Kari Kooi, a registered dietitian at The Methodist Hospital in Houston. She recommends these 5 green powerhouse foods:

    *Asparagus:These green spears offer a bounty of nutrients. Asparagus is high in an antioxidant that can help reduce skin damage from the sun. Also, asparagus contains the most folate of any vegetable. Folate plays a vital role in heart health and the prevention of birth defects.

    *Avocado:Add some thin slices of smooth avocado to your sandwich or salad without feeling guilty. The monounsaturated fat in avocado is what’s mostly responsible for avocado’s super-food status. This type of happy fat can help drive down levels of bad cholesterol.

    *Brussels sprouts:These baby cabbages are loaded with antioxidants and filling fiber. A cruciferous vegetable, Brussels sprouts contain powerful cancer-fighting sulfur compounds that are responsible for their pungent aroma. These green vegetables take on a whole new flavor and crispy texture when roasted in the oven.

    *Kale:This beautiful ruffled green is being called “the queen of greens.” Kale is brimming with eye-nourishing phytochemicals that have been shown to prevent macular degeneration (vision loss) and cataracts. Kale is a better source of calcium than spinach.

    *Kiwifruit:Rich in vitamin C, potassium, and fiber, kiwis make a perfect portable snack. Just slice a kiwifruit in half and scoop out the emerald sweet and tart flesh with a spoon.

    © American Institute for Preventive Medicine