Going Green

This week for Wellness Wednesday we're talking about how we can "go green" with our nutrition.  When we think of leafy greens we usually think of salads.  While we love a good, tasty salad we want to encourage our friends to incorporate dark green vegetables into their diets in different ways. 

Leafy greens are versatile and have many flavors to compliment different dishes.  Winter greens like cabbage, collard greens, kale and mustard greens are more tender and sweet during cooler months.  Spinach, chard and lettuces are at their peak during springtime.  Try sauteeing, blanching steaming, juicing or blending your favorite greens to give your meals and snacks a nutritional boost.

Cruciferous vegetables like kale, collard greens and cabbage have been recognized for their potential role in cancer prevention.  Leafy greens are low in calories and carbohydrate and high in micronutrients.  Most dark leafy greens are high in vitamins A, C and K.  They are also great sources of fiber and potassium.  The Dietary Guidelines for Americans recommends at least 1.5 cups of dark green vegetables per week, we think you can do better than that!

I love to start the day with a green smoothie.  A green smoothie is delicious, light and full of the nutrients I need to get going in the morning.  Below is a recipe from Simple Green Smoothies that you can use for meals or snacks to keep you nourished throughout the day.

Ingredients:
-1 Cup Dark Leafy Greens (Spinach, Kale, Chard, whatever is in the fridge)
-1 Cup Milk (any kind, I prefer Almond) or Water (Coconut Water is delicious!)
-1.5 Cups Fruit (Banana, Berries, Mango, Avocado, etc)
*Optional-Protein Powder, Chia Seeds, Flax Meal, Coconut Oil or Almond Butter*

Blend your leafy greens with your liquid first then add your fruit and blend again.  If you choose to include one of the "optional" ingredients add at the end and blend once more. This recipe makes about 16 ounces of tasty, green smoothie.

Enjoy the rest of your week!

-Julie

Heart Health

The 2014 Las Vegas Heart & Stroke Walk/Run is coming up on Saturday November 8th.  You can participate as a walker, runner or volunteer.  So far over $220,000 has been raised  for the American Heart Association (AHA); the fundraising goal for this event is $320,000.  This is such an important cause as one in three American die of cardiovascular disease and 60% will experience a heart attack or stroke-related event in their lifetime.

The term "heart disease" is used to describe several problems related to cardiovascular health.  These conditions include but are not limited to congenital heart defects, arrhythmia, heart attack, cardiac arrest, heart failure, heart valve problems, high blood pressure and high cholesterol.  The AHA recommends "knowing your numbers" and taking steps to live a heart healthy lifestyle to enjoy a longer and healthier life.  We encourage you to monitor your blood pressure, cholesterol, heart rate, weight, blood glucose and triglycerides.  In addition to tracking you health status, here are some dietary tips for supporting a healthy heart.

• Avoid trans fat and limit saturated fat.
• Choose unsaturated fats and omega-3s like avocado, olive oil, nuts, oily fish and flax seed.
• Low fat foods have less than 3 grams total fat per serving and non-fat foods have less than 0.5 grams total fat per serving.
• Limit sodium to less than 2,000 mg daily for generally healthy people.
• Limit sodium to 1,500 mg daily for people with a history of heart problems.
• Choose foods with less than 300 mg sodium per serving.
• Include fresh fruits, vegetables and fiber-rich foods in the diet.
• Try to intake 25-30 grams of fiber daily.
• If you increase fiber intake, do so gradually and drink plenty of water.
• Manage blood glucose, diabetes is a risk factor for heart disease.

Physical activity can play a major role in heart health, talk with your physician about what type of physical activity is appropriate for you.  Managing stress, quitting smoking and maintaining a healthy weight are additional ways to support your heart.

We hope you choose to live the heart healthy lifestyle and I hope to see you at the 2014 Las Vegas Heart & Stroke Walk/Run.

Stay healthy friends!

-Julie

What's for Dinner?

Happy Wellness Wednesday! We've got a great recipe to answer that nagging question, "what's for dinner?". It's Cashew Chicken!

Chicken is an excellent source of lean protein and cashews provide healthy fat.  This recipe fits into heart healthy and diabetic meal plans.  One serving contains less than 100mg sodium, is equivalent to two carbohydrate exchanges and is under 300 calories.

The recipe calls for toasted cashews.  To toast cashews start out by spreading in a single layer in a skillet. Simply cook over medium heat for 1 to 2 minutes stirring frequently, until nuts are lightly browned.  Remove immediately from skillet and you're ready to go!

 

Cashew Chicken
Makes 4 Servings

10 ounces boneless skinless chicken breast, cut into 1 1/2 inch pieces
1 tablespoon cornstarch
1 tablespoon dry white wine
1 tablespoon reduced-sodium soy sauce
1/2 teaspoon garlic powder
1 teaspoon vegetable oil
6 green onions, cut into 1 inch pieces
2 cups fresh mushrooms sliced
1 red or green bell pepper cut into strips
1 can (6 ounces) sliced water chestnuts, rinsed and drained
2 cups hot cooked brown rice
1/4 cup toasted cashews

1. Place chicken in a large resealable food storage bag.  Whisk cornstarch, wine, soy sauce and garlic powder in a small bowl until smooth and well blended.  Pour into bag with chicken.  Seal bag and marinate in refrigerator for 1 hour.

2. Drain chicken; discard marinade.  Heat oil in wok or large nonstick skillet over medium-high heat.  Add green onions and cook while stirring 1 minute.  Add chicken, cook and stir 2 minutes or until browned.  Add mushrooms, bell peppers and water chestnuts, cook for another 3 minutes while stirring.  Vegetables should be crisp and tender and chicken cooked through.

3. Serve chicken and vegetables over rice, top with cashews.

We hope you will incorporate this recipe into your weekly meal plan.  By having a menu set for your week it makes grocery shopping and meal preparation much easier.  A meal plan or weekly menu helps us to stay on track with healthy eating and avoid reaching for convenience foods or detouring through the fast food drive through.

Stay healthy friends

-Julie

The Mighty Soybean - The Only Complete Plant Based Protein

Soy protein is the only plant protein with all eight essential amino acids, making it equivalent to animal protein. It’s a lean, green, protein machine.

Soy is very nutritious and one cup of cooked soybeans supplies: 

- 57% DV protein - 41% DV fiber - 49% DV iron - 18% DV calcium

- At least 18% DV of 10 other essential vitamins and minerals

- Rich in health promoting bioactives, such as isoflavones, saponins and phytosterols, as well as the omega-3 fatty acid ALA.

KEY FACTS TO KNOW:

·  Phytoestrogens—isoflavones in soy and other plants—possess antioxidant and antimicrobial properties. They are the source of much past confusion over soy safety; however, research confirms their safety in humans. Phytoestrogens are structurally similar to estrogens, but act differently and are much weaker.

·  Soy is beneficial for athletic performance and muscle recovery, and is rich in antioxidant compounds that may help reduce oxidative stress associated with exercise. Soy protein provides an “intermediate” rate of amino acid release, and when combined with other proteins, such as whey and casein, offers a sustained delivery of amino acids to muscles.

·  Studies show moderate intake of two to three servings of soyfoods a day are safe.  

o  A serving is: 1 cup soymilk or cultured soymilk “yogurt”; 1/2 cup cooked soybeans, edamame, tempeh or tofu; 1/3 cup soynuts; a soy-rich nutrition bar; or a veggie burger.

TUNA EDAMAME SALAD
Prep Time: 5 minutes ; Makes: 4 servings 

·  1 cup edamame (shelled, steamed)

·  1 cup cherry tomatoes, cut in half

·  1 cup carrots, shredded

·  6 oz. can tuna, water packed, drained

·  1/2 cup golden raisins

·  1/4 cup red onion, diced

·  1/4 cup reduced-fat Italian dressing

Mix edamame, tomatoes, carrots, tuna, raisins and onion in medium bowl. Pour dressing over salad and toss until combined. Serve with pita bread halves or whole grain crackers, if desired.

Nutritional analysis per serving (1 cup): Calories 210, 16g Protein, 27g Carbohydrate, 4g Fiber, 3g Fat, 0g Sat.Fat, 0g Trans Fat, 25mg Cholesterol, 350mg Sodium