The New Year finds many of us trying to modify our eating habits in some way to make them more healthful. Having lost weight this past year by making her own eating more healthful, Jan will be happy to share some ways for you to learn some food solutions for your New Year’s resolutions. We’ll be featuring Zero Soup, a tasty dip and salad recipes. Come learn, taste and enjoy!
Healthy eating can feel like a real minefield. You know you need to be eating healthier foods, but how do you know what you should and shouldn’t eat? There’s plenty of foods in your supermarket that looks healthy but hide all kinds of sins that you want to avoid.
The best place to start is by knowing what vitamins you need to be eating. If you can find the foods that contain them, then you’re off to a good start. Here’s what you should be looking for, and the foods that are best for you to eat. Take a look at your Pembroke Pines organic produce store to find them.
The Vitamins You Should Be Looking For
It can feel confusing once you start thinking about vitamins. There’s so many, which ones are the ones you really need? Here’s a quick rundown of what you should be eating every day in regards to vitamins:
- Vitamin A: This is essential for maintaining good eye health. It also helps in maintaining healthy teeth and skin.
- B Vitamins: These are needed to help you produce energy, absorb iron and improve your immune system.
- Vitamin C: This vitamin is needed for its antioxidant properties, as well as being able to strengthen your skin and give it elasticity. It also helps with iron absorption too.
- Vitamin D: This is the vitamin you want in your diet to promote healthy bones.
- Vitamin E: If you’re having problems with blood circulation, this is the vitamin you need. It also helps protect you from free radicals.
- Vitamin K: This helps with blood coagulation, i.e. helping your blood clot when needed.
Foods You Need In Your Diet
Ok, so you know which vitamins you need in your diet. Where do you find them? Here’s a handy list you can take into an organic health shop Pembroke Pines:
- Carrots and other orange vegetables: These vegetables are given their pigment by carotene, which shows that they’re full of vitamin A. Sweet potato and cantaloupe melons are other greats sources of Vitamin A.
- Whole unprocessed foods: These can include whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast, and molasses. These are all a great source of Vitamin B.
- Oranges and other fruits: These are, of course, packed full of Vitamin C. Other fruits you can try include guava, red and green peppers, kiwi, grapefruit, and strawberries.
- Eggs, fish, and mushrooms: These foods are a source of Vitamin D, so make sure they’re included in your diet. Of course, you can also get a dose of it by spending time out in the sun!
- Almonds: These are a fantastic source of Vitamin E, so grab a scoop of these when you go shopping. If almonds aren’t your thing, you can try other nuts, sunflower seeds, and tomatoes.
- Leafy greens: These are the best way to get Vitamin K into your diet. Load up on spinach, kale, Brussels sprouts, and broccoli to make sure you’re eating enough of this vitamin.
Don’t Forget The Minerals
Of course, it’s not just vitamins that you need in your diet to keep you healthy. There are a few minerals too you need to keep in your diet to keep yourself in tip-top condition.
These include folic acid, that helps with cell renewal and can be found in dark leafy greens and all kinds of vegetables. There’s also calcium, which you know is good for your bones and can be found in dairy products. Keep an eye out for clams and oysters too, as they’re an amazing source of iron which helps you build your muscles and maintain healthy blood.
Find The Foods That You Like Best
Now you know what foods you need to be eating to take in all the right vitamins, you need to find the right place to start buying them. Your local supermarket will have a lot of the right foods, so take a look around when you’re there and start picking up healthier options. It can feel difficult at first, resisting the cheaper and unhealthier options, but once you start doing it you’ll feel the benefit almost instantly.
If you need some help in supplementing your diet, that’s where we here at Nutrition Smart can help you. We carry all kinds of health supplements, so you can pick up what you need to stay strong and healthy. If you’re not sure what you need, come in and chat with us. We’ll help you pick out supplements that will complement your diet and help you get the most out of it.
Now you know which vitamins are needed in your everyday diet, so you can start picking them up whether they’re in your food, or in supplements.
It’s the new year, and with it comes the sacred tradition of making resolutions. Most people give up their resolutions after a few weeks. Whether it is because they slip easily back into old habits or lack the time and energy into working through their resolution, forgetting your New Year’s resolution is as much tradition as making one in the first place. A common resolution for many people centers around cleaning up their eating, for weight loss, for general health reasons, or perhaps to ease the symptoms of an illness.
People avoid eating healthy for a variety of reasons, time crunch, lack of knowledge around eating healthy, or the impression that eating healthy requires frequent trips to health food stores. With the aid of Healthy Living, we can show you a few recipes that will aid you in your quest to clean up your diet. These recipes are delicious, simple to prepare, and the ingredients can be found at all grocery stores in Pembroke Pines!
Eating Healthy Never Tasted so Good!
Portobello Mushroom and Steak Salad with Blue Cheese
Recipe credit: Amy Palanjian
Photo credit: Jennifer Olson
When people think healthy eating, steak is generally not the first food that comes to mind. It doesn’t have to be that way! You can enjoy a classic steak salad that’s lighter on the steak but just as satisfying, with the smart addition of rich and hearty portobello mushrooms. This dish is also gluten and grain free for those wishing to cut those items from their diet! Best of all you don’t have to track down organic grocery stores near you, these ingredients can be found nearly anywhere.
- ¼ cup balsamic vinegar
- ⅓ cup plus 1 tablespoon extra-virgin olive oil, divided
- 1 teaspoon Dijon mustard
- 1 tablespoon maple syrup
- 1 garlic clove (grated)
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- 4 large portobello mushroom caps (5-6 inches in diameter)
- 8 ounces flank steak
- 2 heads romaine lettuce (chopped)
- 2 cups halved cherry tomatoes
- 4 ounces crumbled blue cheese
- Portobello Mushroom and Steak Salad with Blue Cheese
- In a small bowl, whisk together vinegar, 1 /3 cup olive oil, mustard, syrup, garlic, salt and pepper; set aside. Preheat oven broiler to high, and mist a broiler pan with nonstick spray.
- Wipe mushroom caps clean with a damp paper towel, and remove stems and gills. Brush both sides of mushroom caps with remaining 1 tablespoon olive oil and sprinkle with salt; set aside.
- Use a paper towel to pat the surface of the steak dry, and sprinkle both sides with salt and pepper. Place steak on broiler pan and broil steak 3 inches from the heat for 6 minutes. Turn steak over and add mushroom caps to the pan. Broil to desired doneness for the steak, allowing about 7–8 minutes more for medium rare and 8–9 minutes for medium. Remove from oven and let rest for 5 minutes.
- Meanwhile, divide lettuce, tomatoes and cheese among four plates. Thinly slice mushrooms and flank steak, diagonally across the grain, and divide among plates. Top with reserved dressing.
Per Serving (¼ of recipe): 440 cal, 10g fat (4g mono, 3g poly, 3g sat), 56mg chol, 556mg sodium, 14g carb (3g fiber, 9g sugars), 22g protein
Your Taste Buds Won’t Know This is Healthy!
Chicken with Mango-Cherry Salsa
Any type of salsa pairs well with chicken breasts! This salsa, made from frozen fruit, adds a snappy flavor to easy-to-cook boneless chicken breasts. All of the ingredients can be stored in your freezer for a fast go-to healthy meal anytime you need one! Pair this main dish with any type of vegetable! Simply pick up the ingredients at any grocery store near you and store them until you need this meal. You should be warned that this dish will go fast once you have had a taste!
- 4 boneless, skinless chicken half-breasts
- 2 teaspoons paprika
- 1 tablespoon olive oil
- 1 cup low-sodium chicken broth
- 2 cups frozen mango cubes, partially thawed and chopped
- 2 cups frozen pitted sour cherries, partially thawed and chopped
- 8 slender green onions, sliced, mostly white parts with some green
- 2 small Serrano peppers, seeded and finely chopped (or more to taste)
- 3 tablespoons coarsely chopped fresh cilantro
- Juice of 1 medium lime
- Pinch of salt
- Fresh cilantro sprigs, for garnish
- Wash chicken breasts, pat dry, and sprinkle both sides with salt, pepper, and paprika.
- Coat a large skillet with cooking spray and add oil; heat on medium. Brown chicken breasts on each side.
- Add 1/2 cup of the chicken broth; cover and cook on medium heat for 4 minutes, then turn and cook until done, 8-12 minutes, depending on thickness. Add more broth if needed.
- While chicken is cooking, place mango, cherries, green onions, Serrano pepper, cilantro, lime juice, and salt in a bowl; stir to mix. (Makes 2 cups.)
- Transfer chicken to serving plates and top with mango-cherry salsa. Garnish with cilantro sprigs.
Per Serving (with 1/2 cup salsa): 261 cal, 19% fat cal, 6g fat, 1g sat fat, 68 mg chol, 29g protein, 25g carb, 4g fiber, 155 mg sodium
Eating Healthy Doesn’t Have to Be Dull
Just because you are trying to clean up your diet, that doesn’t mean that your entire year should consist of bland and tasteless meals. Healthy eating can be diverse and delicious! Eating fresh foods that are in season from organic grocery stores near you and utilizing recipes from sites such as Delicious Living and you will be well on your way to a better you in 2018!