Tag Archives: healthy

Wordless Wednesday

Need an easy way to get your veggies in?  Add them to your morning eggs (or in my case afternoon eggs)!


2 egg pouf with asparagus and nutritional yeast

Stay tuned for the post on asparagus!!

The Beauty Vegetable

Knowing that I was nervous about cooking with kale and always scrunched my nose up when my mom mentioned it I thought it was worth it to continue talking about kale.

(Please do remember that anything I write about these Goodies is the result of my research that wasn’t always the most extensive and was done to serve my needs, and no one else’s.  If I’m wrong about any of my findings, I welcome polite correction!)

I’ll begin with Martha’s tips on kale:

source

Oh, Martha, you’re so wise.  Click on the source link to see all of Martha’s recipes with kale.

Some fun-kale-facts

Admittedly these facts aren’t necessarily “fun” but they’re interesting and newsworthy when it comes to healthy eating with kale.

-          Kale can be cholesterol lowering when steamed.  (source)
The fiber in kale binds with bile acids which makes it easier to come on out the other end (yuck).

-          Kale has been linked to lowering the risk of five cancers: bladder, breast, colon, ovarian, and prostate cancer.  Stock up on some kale!

-          Kale has been identified as a comprehensive support for the bodies detoxifying system.  Hmm maybe a new kale and water diet?  (jk, don’t really try it)

-          Guess what!?  Kale has antioxidant and anti-inflammatory components.  Green leafy vegetables are already known for their skin-saving abilities.  (source)
The antioxidant flavonoids in kale help clear the body of free radicals and the omega-3’s give kale its anti-inflammatory properties.  What does all that mean?  Because of kale’s natural detoxifying components and wealth of flavonoids and anti-inflammatory properties, it helps keep everything moving in your body including the harmful toxins that attach themselves to your organ.  And what is the biggest organ in our bodies?  The skin!  Kale is a beauty vegetable because of its ability to detoxify our bodies, keep our skin clear, and make us glow.  It is jam-packed with Vitamin A which attacks blemishes by reducing inflammation and strengthens our skins defenses.

Kale’s benefits aren’t a secret.  Gwyneth Paltrow makes a juice with kale to keep her glow.  (and this fact is from People so you know it’s true).

For a yummy, skin-clearing, cancer-fighting, glow-inducing, detoxifying recipes using kale try these!
-           Weekend Glow Salad

-          Quick-Pickled Kale Salad

-          Kale Chips

-       Sweet Potato, Black Bean, and Kale Pizza

-     10-Healthy Kale Recipes

Happy Kale-ing!

Goodie A

Oh my many goals.  I feel a little like a soccer player constantly talking and thinking about my goals.http://aeryssports.com/soccer-stories/talking-college-soccer-with-brandi-chastain/  Moving out felt like one big goal to me and the nice thing about my goals is that they’re never done.  Say what?  That’s right.  My goals are never-ending.  That’s what is so great about them.  Why would I ever stop trying to meet new people and find new friends?  I’d be so stale.  Why would I stop reading?  I can’t even fathom that.  Why would I stop finding new recipes to make?  That would be tasteless (ba-da-ching!).

Another goal that my mom would probably smack me upside the head and scream “I’ve been trying to tell you this for years!” is learning about the vitamins and goodies my body needs to be at its best.  Classic me would try to jump full-force into this one and try to learn everything I need to know in one night.  In fact, classic me did try it that way.  And then new, lesser-type-A me realized that taking it one step at a time would be more beneficial.  Pick a goodie, learn about the goodie, and incorporate the goodie.  Once I’ve mastered goodie A, I’ll move on to goodie B.  I don’t have a set time for when I will learn a new goodie.  Once I’m comfortable with the one or two I’m focusing on, I’ll move on.  Nor is there any rhyme or reason to how I pick the goodie.  I’ll also focus on a particular food that is packed with goodies and learn new ways to cook that and with that food.  This first Goodie was inspired by my vegan friend Lindsay when she wrote about what vitamins she takes and why.   And so Goodie A is, weirdly, vitamin B12 (maybe it should be Goodie B, but it’s not; it’s Goodie A).

(Please do remember that anything I write about these Goodies is the result of my research that wasn’t always the most extensive and was done to serve my needs, and no one else’s.  If I’m wrong about any of my findings, I welcome polite correction!)

Vitamin B12

http://products.mercola.com/vitamin-b12-spray/

The way I broke this little vitamin down is that it is in meat and if you don’t eat a lot of meat you aren’t getting much Vitamin B12.  As I said, Lindsay turned me on to this bad boy.  Previous to Lindsay’s post I didn’t know what goodies I was missing out on by not eating as much meat as I used to.  I wasn’t no fool, I knew I was missing things I just didn’t know what and Lindsay’s post decided for me that Vitamin B12 would be Goodie A.

I don’t need to know every single detail about what goodies do for me but what I do like to know is what will happen if I’m not getting enough.  Vitamin B12 is responsible for red blood cell formation, neurological function, and DNA synthesis (snooze-fest) (source).  A deficiency can result in fatigue, memory loss, confusion, and tingling feelings in the arms and legs.  Constipation (uh oh!) and appetite loss have also been associated with a B12 deficiency ( source).  Most of these effects are the result of a serious and prolonged deficiency mostly, something I don’t have to worry about right now.

So where can we get this goodie?  B12 is naturally found in animal products, particularly red meat.  It is not found in plant foods which is why it is super important for vegetarians, vegans, and quesitarians (my name for what I am) to get this goodie in other forms.  Fortified cereals now come packed with B12 (if you eat cereal… I do but I’m trying so hard not to).  Another source is nutritional yeast.  The Fitnessista loves incorporating nutritional yeast and taught me to love it on eggs and popcorn.  And I just discovered that Lindsay is also intro nutritional yeast… it’s getting a following people!  Jump on the bandwagon!!  I got my nutritional yeast for a few dollars at Wegmans (it was kind of hard to find and I had to ask for help but the lady knew right where it was).  I found this handy chart that shows the sources of B12.

Source

Food Micrograms (mcg)
per serving
Percent DV*
Liver, beef, braised, 1 slice 48.0 800
Clams, cooked, breaded and fried, 3 ounces 34.2 570
Breakfast cereals, fortified with 100% of the DV for vitamin B12, 1 serving 6.0 100
Trout, rainbow, wild, cooked, 3 ounces 5.4 90
Salmon, sockeye, cooked, 3 ounces 4.8 80
Trout, rainbow, farmed, cooked, 3 ounces 3.5 58
Cheeseburger, double patty and bun, 1 sandwich 2.1 35
Haddock, cooked, 3 ounces 1.8 30
Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1 serving 1.5 25
Yogurt, plain, 1 cup 1.4 23
Beef, top sirloin, broiled, 3 ounces 1.4 23
Tuna, white, 3 ounces 1.0 17
Milk, 1 cup 0.9 15
Cheese, Swiss, 1 ounce 0.9 15
Beef taco, 1 taco 0.8 13
Ham, cured, roasted, 3 ounces 0.6 10
Egg, large, 1 whole 0.6 10
Chicken, roasted, ½ breast 0.3 5

So my first supplement purchase was B12 and I have to say I’ve been quite proud of myself in remembering to take it.  I’m not very good at remembering to take anything on a regular basis.  If you’re not good at remembering to take a supplement and are open to a new taste and texture, nutritional yeast is a good option.  A 2 tablespoon serving has 8 mcg of B12!  That’s nearly four times the recommended dietary allowance of B12.  The RDA for B12 is

Source

Age

Male

Female

Pregnancy

Lactation

0-6 months*

0.4 mcg

0.4 mcg

7-12 months*

0.5 mcg

0.5 mcg

1-3 years

0.9 mcg

0.9 mcg

4-8 years

1.2 mcg

1.2 mcg

9-13 years

1.8 mcg

1.8 mcg

14+ years

2.4 mcg

2.4 mcg

2.6 mcg

2.8 mcg

So if you’re like me and finding yourself not eating as much meat you might want to look into ways to incorporate B12 back into your diet through a supplement, fortified cereals, or nutritional yeast.

What other ways have you found to incorporate this vitamin?