Growing up, our parents always told us to eat our greens. Sometimes we listened and gobbled them down, and other times we wondered why our parents were choosing to torture us with food. Some of the healthiest leafy greens are not always the most appealing in flavor. So even as we have gotten older and learned that there was more behind these greens then just the color, we can still have some trouble incorporating them into our diet.
Dark, leafy greens, such as kale, collard greens, bok choy and spinach, offer an array of benefits. They all have high levels of calcium and magnesium (yes, we can get calcium from non-dairy items), fiber, antioxidants, and vitamins such as vitamin C and beta carotene. They also help lower cholesterol, reduce inflammation, and help to protect the immune system. These greens are also fairly cheap, and pretty easy to prepare.
So how can we eat these magical foods if we, or our loved ones, don't like the taste or texture of these leafy greens??
I was put to this test when I began cooking dinner for two. Personally, I have always loved my vegetables; the more greens the better. So I was shocked (and a bit nervous) to hear that Tim didn't share the same feelings. What was I going to cook?? Not being a meat eater, vegetables are really all that I know. But more importantly, WHERE WAS HE GOING TO GET HIS VITAMINS AND MINERALS???
So I began to get creative.
I knew he enjoyed eating salad, so I began to chop up kale very finely and added it in along with romaine lettuce. He couldn't tell. In our pasta dishes, I added finely chopped spinach into the red sauce along with basil. He didn't notice it. In soup, I began adding chopped up bok choy along with the celery. Same story. As long as Tim didn't know the vegetable was there, he was fine eating it. Brilliant!
Tim has since caught on to my scheme, but he is ok with it. Now that he understands how important these kinds of greens are for his overall health, he appreciates that I go the extra step to make sure he is getting some kind of exposure to them.
So get creative! And if you are fine with the taste of these leafy greens, even better. Start incorporating them into your meals to give yourself the vitamins, minerals, and strength that your body needs.
Friday, September 23, 2011
Wednesday, September 21, 2011
Real food in your dog bowl
My boyfriend Tim and I just recently adopted a pup that was abandoned in upstate NY. His name is Dodger City, and he is truly amazing. Standing tall at a year and a half, there are many things that Tim and I needed, and still need to learn, to give this puppy a happy, loving and stable home. My biggest concern... What am I going to feed him??
I have heard so many horror stories about dog foods containing all kinds of toxic ingredients, cancer causing agents, and items that are just not meant to be eaten by dogs, the idea of choosing the right dog food was a stress factor. So I did what any person SHOULD do when purchasing foods; I read the ingredients. WHOA!!
The list began with some semi-familiar, but sketchy ingredients; chicken by-products, corn meal, soy flour, mineral oil, corn gluten... and the list goes on. But then I kept reading. Glandular meal, ethoxyquin, bone phosphate, corn syrup, blood meal, BHA, and many other ingredients that I could either not pronounce or that I was horrified by. Of course, there are the more "upscale" dogfoods available at most health food stores, but those could run you $40 per bag. So I began to do some research.
There are many foods suitable and nutritious for dogs that we keep in the fridge for ourselves. Such foods include:
-melons (watermelon, cantaloupe and honeydew)
-peanut butter
-berries (fresh or frozen)
-cooked chicken
-apples and bananas
-veggies (carrots, string beans, peas)
-eggs (cooked)
-oatmeal
How exciting?? All of these choices that are fairly quick, pretty easy, and I know what they are!! I was instantly relieved, and began trying all of my options on Mr Dodger City. Thankfully, he enjoys them all... I think he actually sees them as a treat.
We purchase Organix Adult Dog Food from our local health food store as his staple meal, and we will even dump a jar of baby food on top to give it some flavor (and some vitamins). He is definitely a happy, healthy, and energetic pup.
**Be careful to research any foods not listed here. There are some foods that are toxic to dogs, and could poison and kill them. Please view this website for a list of harmful foods:
http://www.peteducation.com/article.cfm?c=2+1659&aid=1030
I have heard so many horror stories about dog foods containing all kinds of toxic ingredients, cancer causing agents, and items that are just not meant to be eaten by dogs, the idea of choosing the right dog food was a stress factor. So I did what any person SHOULD do when purchasing foods; I read the ingredients. WHOA!!
The list began with some semi-familiar, but sketchy ingredients; chicken by-products, corn meal, soy flour, mineral oil, corn gluten... and the list goes on. But then I kept reading. Glandular meal, ethoxyquin, bone phosphate, corn syrup, blood meal, BHA, and many other ingredients that I could either not pronounce or that I was horrified by. Of course, there are the more "upscale" dogfoods available at most health food stores, but those could run you $40 per bag. So I began to do some research.
There are many foods suitable and nutritious for dogs that we keep in the fridge for ourselves. Such foods include:
-melons (watermelon, cantaloupe and honeydew)
-peanut butter
-berries (fresh or frozen)
-cooked chicken
-apples and bananas
-veggies (carrots, string beans, peas)
-eggs (cooked)
-oatmeal
How exciting?? All of these choices that are fairly quick, pretty easy, and I know what they are!! I was instantly relieved, and began trying all of my options on Mr Dodger City. Thankfully, he enjoys them all... I think he actually sees them as a treat.
We purchase Organix Adult Dog Food from our local health food store as his staple meal, and we will even dump a jar of baby food on top to give it some flavor (and some vitamins). He is definitely a happy, healthy, and energetic pup.
**Be careful to research any foods not listed here. There are some foods that are toxic to dogs, and could poison and kill them. Please view this website for a list of harmful foods:
http://www.peteducation.com/article.cfm?c=2+1659&aid=1030
Tuesday, September 20, 2011
Guilty Pasta
Good news... Don't stop eating pasta!
Pasta, like most all carbohydrates, has gotten a pretty bad rap over these past few years. With all of the dieting trends, it's hard to keep up, but for some reason the "anti-carb" craze has really taken our society by storm. People will stuff there faces with burgers and cheese, but pass on the Italian classic. So what gives??
Although removing carbohydrates from the diet can contribute to weight loss, it should only be done for a short period of time, and does not mean that you should cram everything else you can get your hands on down your throat. Don't forget, our bodies get most of our energy from carbohydrates, and we need them to function properly. But there is a HUGE difference between good and bad carbs. So how do you tell the difference??
Sticking to whole grains, such as barley, millet, brown rice and quinoa, is a smart way to consume carbohydrates. These grains are broken down slowly in the body, and therefore don't have an effect on our blood sugar. They also take longer to digest, which leaves us feeling full for a longer period of time. Fantastic, right?? White, processed foods, such as most store-bought breads, white flour products, and all other "pulverized grains" are broken down and digested extremely quickly, causing a spike in our blood sugar, which increases insulin production, and then causes the body to crash.
*The Scientific Side: You might of heard of the term "GI" which stands for glycemic index. A foods glycemic index number is dependent on how quickly the starch in a food is converted into sugar. A food that is processed quickly through the body has a high glycemic index, and has a considerable affect on blood-glucose levels(these being the white, processed foods). Because the whole grains are broken down slowly, they have a low GI, and cause little to no fluctuation to the blood-glucose. Low GI foods are ideal.
Most people would include pasta in the "high GI" group. However, when cooked al dente, white pasta acts as a low GI food, is digested slowly, and is a healthy option for a carbohydrate. Dr. Andrew Weil suggests 2-3 servings per week, with each serving being equal to 1/2cup cooked. Choosing organic is always a better alternative.
So enjoy your pasta, and lose the guilt!!
Pasta, like most all carbohydrates, has gotten a pretty bad rap over these past few years. With all of the dieting trends, it's hard to keep up, but for some reason the "anti-carb" craze has really taken our society by storm. People will stuff there faces with burgers and cheese, but pass on the Italian classic. So what gives??
Although removing carbohydrates from the diet can contribute to weight loss, it should only be done for a short period of time, and does not mean that you should cram everything else you can get your hands on down your throat. Don't forget, our bodies get most of our energy from carbohydrates, and we need them to function properly. But there is a HUGE difference between good and bad carbs. So how do you tell the difference??
Sticking to whole grains, such as barley, millet, brown rice and quinoa, is a smart way to consume carbohydrates. These grains are broken down slowly in the body, and therefore don't have an effect on our blood sugar. They also take longer to digest, which leaves us feeling full for a longer period of time. Fantastic, right?? White, processed foods, such as most store-bought breads, white flour products, and all other "pulverized grains" are broken down and digested extremely quickly, causing a spike in our blood sugar, which increases insulin production, and then causes the body to crash.
*The Scientific Side: You might of heard of the term "GI" which stands for glycemic index. A foods glycemic index number is dependent on how quickly the starch in a food is converted into sugar. A food that is processed quickly through the body has a high glycemic index, and has a considerable affect on blood-glucose levels(these being the white, processed foods). Because the whole grains are broken down slowly, they have a low GI, and cause little to no fluctuation to the blood-glucose. Low GI foods are ideal.
Most people would include pasta in the "high GI" group. However, when cooked al dente, white pasta acts as a low GI food, is digested slowly, and is a healthy option for a carbohydrate. Dr. Andrew Weil suggests 2-3 servings per week, with each serving being equal to 1/2cup cooked. Choosing organic is always a better alternative.
So enjoy your pasta, and lose the guilt!!
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