Tag Archives: balance

Eat The Rainbow

20 Jun

To get all the vitamins and minerals your body needs it is important to eat a balanced diet and have variety within that balanced diet. Variety is important because different fruits and vegetables provide different nutrients.

eat-the-rainbow

Red

  • Nutrients: lycopene and antioxidants
  • Properties: Anti-inflammatory, reduce the risk of cancer, and heart health
  • Foods: Tomatoes, strawberries, red bell peppers, cherries, raspberries, watermelon,  pomegranates, and goji berries

543717_473011422724474_1972319725_n

Orange/Yellow

  • Nutrients: Beta carotine, vitamin C, vitamin B6, and potassium
  • Properties: Anti-inflammatory, antioxidants, eye health, immune function, skin health, heart health, and cancer prevention
  • Foods: Oranges, lemons, carrots, bananas, butternut squash, mango, apricots, nectarines, pumpkin, summer squash, sweet potato, pineapple, orange and yellow bell peppers, and cantaloupe

foods-breast-cancer-prevention-10-pg-fullyellow-fruits-and-vegetables

Green

  • Nutrients: Lutein, indoles, folate, and vitamin K
  • Properties: Eye health, cancer prevention, cell regeneration, anit-inflammatory, heart health, skin health
  • Foods: Spinach, kale, asparagus, cabbage, broccoli, kiwi, honeydew, green beans, artichoke, Brussels sprouts, celery, cucumbers, swiss chard, and avocado

a_selection_of_green_fruits_vegetables_poster-r8455006a593941c49567c7ad2c6020a0_wvc_8byvr_512

Blue/Purple

  • Nutrients: Antioxidants and Anthocyanins
  • Properties: Anti-inflammatory, cancer prevention, and cognitive health
  • Foods: Eggplant, red grapes, blackberries, blueberries, purple potatoes, plumbs, cabbage, red onions, and figs

Blue-purple-Fruits-Vegetables

White

  • Nutrients: Antioxidants and potassium
  • Properties: Anti-inflammatory, cancer prevention, and heart health
  • Foods: Cauliflower, parsnips, potatoes, leeks, onions, garlic, mushrooms, shallots, and coconut  

White-Color-Vegetables-Packed-with-Vitamins-Nutrients-and-Proteins

 

 

 
Last Updated: 04/06/2011
Advertisements

Breakfast

17 May

I eat this 6 days a week. It is quick and easy to prepare in the morning and it has everything my body needs: carbohydrate, protein, fat, fiber, and dairy.

20130514-222347.jpg

1 to 1-1/2 cup berries (the fruit I use depends on the season)
1/2 cup Nonfat plain greek yogurt
1/2 cup Kashi GOLean cereal
1/4 cup homemade granola (recipe below)
Top it off with nonfat milk ~ 1/4 cup

Granola Recipe

Yield: About 8 cups.

3 cups old-fashioned rolled oats

1 1/2 cups raw pistachios, hulled

1 cup raw pumpkin seeds, hulled

1 cup coconut chips

1/2 cup pure maple syrup

1/3 cup extra virgin olive oil

1/2 cup packed light brown sugar

1 teaspoon kosher salt

1/2 teaspoon ground cinnamon

1/2 teaspoon ground cardamom

Method

1. Preheat oven to 300 degrees. In a large bowl, combine oats, pistachios, pumpkin seeds, coconut chips, maple syrup, olive oil, brown sugar, salt, cinnamon and cardamom. Spread mixture on a rimmed baking sheet in an even layer and bake for 45 minutes, stirring every 10 minutes, until golden brown and well toasted.

2. Let granola cool and store in an air tight container.

Recipe has been adapted from one featured in the NY Times

Chocolate Fix

15 May

These cookies are perfect for when you want something chocolaty with out going overboard on fat and sugar. They are quick and easy to make and their nutritional value is better than many store bought brands.

photo (6)

Yield about 18 cookies

Ingredients
2/3 cup whole wheat flour
1/4 cup good quality unsweetened cocoa powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup unsalted butter, room temperature
1/2 cup sugar
1/2 teaspoon vanilla extract
1/4 cup oats
1/3 cup semisweet chocolate chips

Method
1. Heat the oven to 350 degrees. Line a baking sheet with parchment paper and set aside.
2. Combine the flour, cocoa powder, baking soda and salt in a small bowl. Put the butter and sugar in a separate bowl and use a wooden spoon to cream them together until light and slightly fluffy; add the vanilla and continue mixing until it’s well combined.
3. Add the flour mixture to the butter and sugar; at this point the batter will become quite firm. Add the oats and mix them in evenly, then add the chocolate chips. You may have to knead the dough by hand at this point to fully integrate the oats and chips.
4. Using a tablespoon, scoop up balls of dough and put them on the prepared cookie sheet about two inches apart. Once you’ve filled the sheet, flatten each ball slightly with the back of a spoon or the flat side of a measuring cup; you may need to moisten the spoon or cup to keep the dough from sticking.
5. Bake the cookies until the top is set and cracked, about 14 minutes. Set on a rack to cool and serve.

Serving                                1 Cookie
Calories                               107
Total fat                               6 gm
Saturated Fat                     3 gm
Sodium                                 33 gm
Total Carbohydrate        12 gm
Dietary Fiber                     0.4 gm
Sugar                                    8 gm
Protein                                1 gm

Recipe has been adapted from one featured in the NY Times