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

Vitamin B12

There is a lot of buzz surrounding vitamin B12 these days.  We see advertisements enticing us to come on if for B12 injections and find bottles of it on the shelf of every supermarket and nutrition store.  We are promised a boost in energy and assistance with weight loss but how do you know if it is right for you?  We're here to help you sift through that information so you can review your diet for adequate vitamin B12 intake.

Vitamin B12 is found primarily in animal products including milk, eggs, liver, fish and cheese.  The Recommended Dietary Allowance is 2.4 mcg/day which is equivalent to 3 ounces of canned tuna, 3 ounces lean hamburger beef or two cup of skim milk.  Vitamin B12 is not found naturally in plant-based foods which is why it is important for vegetarians and vegans to seek out fortified sources to meet their dietary needs.  A few of these sources include breakfast cereals, soy milk and veggie burger patties.  Nutritional yeast is also a great source of vitamin B12 for those on plant based diets.  Most people aren't familiar with using nutritional yeast in cooking but it pairs very well with savory dishes and can be added to smoothies. 

Now that we know where to find dietary B12 we can discuss it's importance in maintaining a healthy body.  Coenzymes derived from vitamin B12 are part of a metabolic function necessary for normal metabolism of cells.  This is especially important in the cells of the GI tract, bone marrow and nervous tissue.  Folate and vitamin B12 work in tandem to produce red blood cells and a breakdown in this team can lead to pernicious anemia (no, thank you!).

It is also important to note that vitamin B12 requires intrinsic factor, which is found in the stomach, to free it from food and allow absorption in the small intestine.  People living with gastric dysfunction or following gastric surgery may be at risk for vitamin B12 deficiency even if the eat adequate amounts daily.

So now we are aware why vitamin B12 is important in our diet.  Let's talk about the signs of B12 deficiency, they include pernicious anemia, poor vision, fatigue and memory loss.  Yikes, none of those sound like fun!  Well the good news is, you now know where to find good dietary sources of vitamin B12 and if you could be an individual at higher risk for deficiency.  If you are genuinely concerned you may have a vitamin B12 deficiency we recommend reviewing your dietary habits and speaking with your physician about your worries.  Seeking out the professional opinion and advice of qualified clinicians will help you to make the best decisions for a healthy life.