Happy National Nutrition Month! We often think about the food we eat as fuel for our bodies, for our health, for healing and for play. While this is all true, have you thought of food as fuel for the future? That’s the theme of this year’s National Nutrition Month.
Food is important not just to our own personal health, but also to the health of our environment and our surrounding communities.
Pomegranate is a beautiful and delicious fruit packed with nutrients. One serving, or half a fruit, had almost 6g fiber, 2g protein, 26g carbohydrates and tons of vitamins, minerals and phytonutrients, including the powerful antioxidant, anthocyanins. Anthocyanins are chemicals that are responsible for red, blue and purple colors in many fruits and vegetables. This chemical has been getting a lot of attention as more and more research comes out on its health benefits. Anthocyanins, along with other antioxidant chemicals found in plant foods, help reduce chronic inflammation, which is thought to be an underlying condition of many chronic diseases such cardiovascular disease, type 2 diabetes, Alzheimer’s and cancers. This recipe features both pomegranate juice as the seeds (also called arils) and it’s easy to make, using a single sheet pan.
We’ve talked about lentils before and how they are an excellent plant-based protein full of fiber and iron. Dark leafy greens, spinach in particular, are also a great source of iron. Iron is important in your body because it is a major component of hemoglobin, the protein that carries oxygen through your bloodstream.
There are two types of iron: heme iron and non-heme iron. Heme iron comes from animal sources, and non-heme iron comes from plant sources, like spinach. Non-heme iron is not as easily absorbed as heme iron because our body must go through steps to convert it to heme iron after we eat it. To help maximize your absorption of iron from dark leafy greens, add an acid to your dish, like a fresh squeeze of lemon juice or a vinegar-based dressing.
As we settle into the new year, it is a good time to begin to incorporate self-care into your daily routine.
This is the perfect breakfast treat to celebrate Valentine’s Day. This version of the classic pancake is fluffy and filling, thanks to the extra protein from the cottage cheese. To build a balanced meal, we should include all the macronutrients: protein, carbohydrates and fats. This way meals and snacks are more filling and satisfying. Make this dish even better by being playful; who doesn’t love a heart-shaped pancake, even if it’s just for you!
February is Heart Health Month, and this is just the recipe to kick it off! This savory loaf is made from lentils and is packed with plant-based protein, fiber and many other vitamins and minerals.
Typically, a loaf would be made from ground beef and can be high in saturated fat, which has been shown to increase our total cholesterol and LDL “bad” cholesterol. Cholesterol has an important role in our bodies, but too much can build up in our arteries causing plaques to form. The buildup plaque causes our arteries to stiffen and narrow, restricting blood flow.
Even small adjustments like switching from an 80/20 ground beef to the leaner 90/10 or 95/5 is beneficial. However, with plant-based recipes, not only is there the benefit of little to no saturated fat, but there is also a ton of fiber. Fiber binds to excess cholesterol and removes from our bodies, helping us maintain a healthy balance. Lentils are also very high in iron, an important nutrient we often get from red meats. Iron is found in many plant-based foods, particularly lentils, beans, legumes and dark leafy greens.
The Tevis Center for Wellness has a number of programs planned in honor of Heart Health Month! Call 410-871-7000 for more information.
The Lunar New year is coming soon, and what better way to celebrate than the age-old tradition of making dumplings! Dumplings filled with pork and cabbage have long been eaten as a tradition for the Lunar New Year in many East Asian cultures. These tasty little pouches are served as a representation of financial wealth. Some say this is because they look like an ancient Chinese coin, others say dumplings look like little bags of money. Really it depends on how you fold your dumplings. The more dumplings you eat, the more wealth for the upcoming year. This recipe is a vegetable version, made with a classic plant-based filling of tofu, carrots, cabbage and shiitake mushrooms rather than pork. If you want to spice things up and get some probiotics in your meal, swap out the cabbage for kimchi. These would pair well with a salad topped with ginger dressing and a tuna steak.
Chronic obstructive pulmonary disease, or COPD, is a disease of the lungs that makes breathing difficult. Most cases are caused by smoking. Exposure to the toxins in cigarettes cause permanent damage to the lining of the lungs. Types of COPD include emphysema and chronic bronchitis.
