FitSugar

Eat Kale For St. Patrick's Day

FitSugar — Tue, 17 Mar 2009 04:30:00 -0700

Along with wearing green on St. Patrick's Day, as a health nut I enjoy eating my fill of green food on March 17. This is easy to do in an Irish fashion with colcannon, a tasty potato dish with added kale, a leafy green. Or just braise kale with a little oil, red pepper flakes, and red wine vinegar to make a healthy veggie to go with your traditional corned beef.

It is true that I love kale, and it is in season from early Winter through early Spring. So it should be available at most grocery stores and be affordably priced since it is abundant right now. Kale is a powerhouse veggie: high in vitamins K, A, and C, a cup of this cooked green provides a quarter of you daily requirement of fiber. This green is loaded with phytonutrients, which may fight ovarian cancer.

Steer clear of the green beer, and add some greens into your St. Patty's Day meal.

Source

Eat Green, Get Healthy

FitSugar — Fri, 14 Mar 2008 11:45:00 -0700

St. Patty's Day is all about the green and it is just around the corner. That doesn't only have to mean green beer. There are numerous healthy foods that you can add to your diet to not only up the green, but to also up the health as well. Here are just a few:

Avocado: Avocado is a good source of monounsaturated fats, which help lower cholesterol, said Dr. Vickie Vaclavik, clinical assistant professor of clinical nutrition at UT Southwestern. Avocados also are good sources of both vitamin E and lutein, a natural antioxidant that may help maintain eye health.
Broccolini: It's packed with the cancer-fighting nutrients isothiocyanates, sulforaphane, and indoles all linked with reducing the risk of breast, prostate, cervical, lung, and other cancers and offers as much vitamin C as orange juice, said Dr. Jo Ann Carson, professor of clinical nutrition at UT Southwestern.
Brussels sprouts: Brussels sprouts are another cruciferous vegetable with cancer-fighting phytochemicals. "They're also high in vitamin C and are a good source of folate, vitamin A, and potassium," said Lona Sandon, assistant professor of clinical nutrition at UT Southwestern and a spokesperson for the American Dietetic Association.

There's more so read more.

Kale: A good source of vitamins K, C, and beta carotene. A half-cup of cooked kale packs 1.3 grams of fiber but just 20 calories, said Cindy Cunningham, assistant professor of clinical nutrition at UT Southwestern.
Nopales: Also known as nopalitos or cactus pads offer numerous nutritious advantages and are a great option for those managing diabetes or high blood pressure. "Not only is it low in calories at 22 calories per cup, the vegetable is also low in sodium and high in fiber," Dr. Carson said. "In addition, a cup contains more calcium than an ounce of cheese and about half the potassium of a banana."
Okra: This staple of Southern cuisine is naturally low in calories and a good source of soluble fiber. It also provides some vitamin A.
Tomatillo: The vegetable, which is a good source of vitamin C and potassium, is used in salsa verde and can be eaten raw.

Source

Learn to Love: Kale

FitSugar — Wed, 20 Feb 2008 09:30:00 -0800

So you know you should be eating dark leafy greens, since they're great sources of iron, fiber, and calcium. Lettuce and spinach are green, but not nearly as nutritious as kale. This curly green veggie is part of the same family as cabbage and Brussels sprouts, and is so good for you because it contains phytonutrients that help prevent cancer. Kale also contains the flavonoid called maempferol, which may help prevent ovarian cancer. This hearty green veggie is also great for cleansing and detoxifying your system, and is a rich source of vitamin A. One cup of cooked kale will give you 36 calories, 7.3g of carbs, 2.6g of fiber, 2.5g of protein, 94 mg of calcium, 2 mg of iron, 88.8 mg of vitamin C (that's surprising), and 510 mg of vitamin A (wow).

So we can agree that kale is good for us, but if it's cooked the wrong way, you won't want to eat it. Want to see how I make kale? Then read more

Boiling kale can make it squishy and flavorless (not to mention less nutritious), so I like to steam mine. Put some water in a steamer pot and place it on the stove on high. Wash three kale leaves and place them in the steamer once the water is boiling. Steam for a few minutes - you'll know it's ready when the leaves are tender and bright green in color (don't over cook it).
Take the leaves out and pour one tablespoon of tamari and one teaspoon of sesame oil on them and mix well.
Then sprinkle one tablespoon of toasted sesame seeds (or regular ones) on top and enjoy.

Source

The Lowdown on Lutein

FitSugar — Wed, 05 Dec 2007 15:30:00 -0800

I have been seeing the word "lutein" a lot lately, but honestly had no idea what it was. So, I decided to do a little research. It's something called a carotenoid, which is a naturally-occurring pigment found in plants and even some types of fungus and bacteria. Lutein is pretty easy to spot since it adds color to red, orange, yellow, and green fruits and vegetables, like tomatoes, berries, carrots, and squash. High sources of lutein are found in leafy green veggies like kale and spinach.

Now you know where to find it, but I bet you want to know why you should be eating it. Lutein is necessary for healthy vision and can be found in the retinas of your eyes. Getting enough lutein in your diet can lower your risk of developing cataracts. Lutein has also slows down the thickening of arterial walls, helping to prevent cardiovascular disease. Not only that, but getting enough lutein can increase skin hydration and elasticity, so it's good for your skin's health as well.

It's recommended to eat between 4 and 10 mg of lutein a day. How do you get enough? A 1/2 a cup of cooked broccoli has .8 mg, 1 cup of raw spinach has 3.7 mg, 1 cup of cooked kale has 23.7 mg, and 1 cup of romaine lettuce has 1.1 mg of lutein. So make sure to include lots of green veggies in your diet, and your eyes, heart, and skin will thank you.

Source

Crazy for Dino Kale

FitSugar — Fri, 09 Nov 2007 11:00:00 -0800

For dinner in Autumn, I always enjoy a sautéed green. Lately, my fave has been kale, especially dino kale, so named for its reptilian texture. This green is in season through late Fall, since the leaves are sweeter after a hard frost. Not only is this green high in vitamins K and A, but it also is decent source of dietary fiber. Plus, it is tasty!

Here is how I prepared it last night. The red pepper flakes add a little bit of heat to the dish to warm you up on a cool night.

Sautéed Dino Kale with Garlic

What you need:
1 bunch dino kale
2 cloves of garlic
1/4 teaspoon red pepper flakes
1 - 2 teaspoons red wine vinegar
olive oil

What you do:

Peel and smash garlic clove and let it sit for 10 minutes to allow cancer fighting enzymes to release.
Wash kale thoroughly and then strip the leaves from the stems and rip into bite size pieces. You want the leaves to be wet so they steam in pan. Coarsely chop garlic.
Add olive oil to warm medium-sized sauté pan on medium high heat.
Add garlic and kale and sauté for 5 minutes. Stirring often. If pan gets dry add a bit of water.
Add red pepper flakes and keep stirring greens for another 2 minutes.
Add red wine vinegar and keep cooking for about 10 seconds more.

Serves 2

Print recipe with images | without images

What Does Your RDI Look Like: Vitamin A

FitSugar — Thu, 26 Jul 2007 11:45:00 -0700

I know I'm supposed to be getting a certain amount of Vitamins and Minerals each day - That's what RDI is (formerly known as RDA). It stands for Reference Daily Intake and it represents the suggested daily intake levels for nutrients.

That being said, when it comes to Vitamin A, women should get 700 mcg (micrograms) or 2,310 IU (International Units) a day. This vitamin helps with vision, bone growth, cell growth and repair, and cell division. It aids in regulating the immune system, and makes white blood cells, which help to fight off infections. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and viruses. It also speeds up healing when you get cut, and prevents your skin from aging. What a busy little vitamin!

Sounds great, but how can I make sure I'm getting enough? I mean, what does that much Vitamin A look like when it comes to food?

Want to see a chart to help you figure it out? Then read more

Here's a list of common foods we eat and how much Vitamin A (in IU) they contain. Remember a woman needs 2,310 IU of Vitamin A a day. The amounts may surprise you.

Food	Amount	Amount of Vitamin A (in IU)
Sweet Potato (baked)	1/2 cup	15,740 (wow!)
Carrot	1 medium	10,255
Acorn Squash	1/2 cup	439
Apple	1 medium	75
Fresh Apricot	1 medium	674
Arugala	1 cup	475
Asparagus (steamed)	6 medium spears	905
Banana	1 medium	76
Beet greens (cooked)	1/2 cup	5,511
Red pepper	1/2 cup	2,333
Yellow Pepper	1/2 cup	150
Broccoli (steamed)	1/2 cup	1,207
Butternut Squash (cooked)	1/2 cup	10,950
Grapefruit	1/2 medium	1,414
Corn on the cob	1 medium ear	146
Kale (steamed)	1/2 cup	8,854
Spinach (raw)	1 cup	2,813
Strawberries (fresh)	1/2 cup	10 (I thought there'd be more)
Plum	1 medium	227
Peach	1 medium	319
Orange	1 medium	295
Watermelon	1/2 cup	438
Zucchini (steamed)	1/2 cup	1,005

Now I can see just where my Vitamin A is coming from. I thought fruits would contain more Vitamin A than green vegetables, but this chart has proven me wrong. It's good to know that it's pretty easy to get your daily amount, just make sure to include lots of green veggies or a carrot once a day and you're good to go.

Fit's Tips: Is it possible to get too much Vitamin A? You bet. Retinol is the direct form of Vitamin A found in multivitamins, cod liver oil, liver, fortified foods, and whole milk products. High doses during pregnancy can cause birth defects and liver toxicity. Excessive amounts can also lead to bone fractures.

The government considers 3,000 mcg (10,000 IU) the maximum amount of vitamin A that you should get from supplements, animal sources, and fortified foods each day. NOTE: Beta carotene, which is converted to vitamin A by the body, is not associated with an increased risk of fractures or problems during pregnancy. That means you can eat as much Vitamin A-rich fruits and veggies as you want, but be sure to check food labels and multivitamins to make sure you are not getting an excessive amount of Vitamin A.

Source

Pistachios Lower Cholesterol

FitSugar — Wed, 02 May 2007 11:00:00 -0700

Not only are pistachios fun to eat, but new research has found that these little nuts can also lower the LDL (bad) levels of cholesterol in your body. You know what that means - you can reduce your risk for developing cardiovascular disease.

Eating just one or two handfuls (1.5 - 3 oz) of pistachios is all it takes. Researchers also found that these tasty nuts contain antioxidants normally found in dark leafy vegetables like kale. Pistachios also contain more beta carotene (vitamin A) than other nuts.

Reap the health benefits of pistachios by adding them into your diet. Eat them plain (shelling them has got to burn a few calories) or add them to muffins, granola, salads, or try making pesto made with pistachios (instead of pine nuts).

Interested in how pistachios compare nutritionally with other nuts? Check out this nut break down.

Fit's Tips: Look for the nuts with white shells, since the red ones are dyed and you don't need to be eating weird chemicals. Plus they stain your fingers all pink.

Source

Eat Kale: Leafy Greens in Honor of St. Patty's Day

FitSugar — Sat, 17 Mar 2007 07:00:00 -0700

Since St. Patrick's Day is March 17th, why not eat something that's green and loaded with good stuff (instead of the green bagels like they have at my bakery)?

Kale is a member of the same family that you'll find broccoli, cabbage, Brussel sprouts, and cauliflower in, so you know it has got to be good for you. Not only is kale healthy, it's considered to be one of the most highly nutritious vegetables, with powerful immune-boosting antioxidants, as well as a unique rich flavor.

Although you can find this beautiful leafy green vegetable throughout the year, it is in season, and the sweetest tasting from mid-winter through the beginning of spring.

Why is kale so nutritious? It contains something called phytonutrients that may prevent cancer, because they can help to neutralize potentially carcinogenic substances in your body. Kale is also known for its health benefits for your eyes and lungs.

Its deep green color lets you know that kale is an excellent source of all the basic nutrients like vitamin A, vitamin C, vitamin B6 and manganese. It is also a very good source of dietary fiber, calcium, copper, and potassium. This combination of vitamins, minerals, and phytonutrients makes kale a vegetable celebrity.

Fit's Tips: Raw kale can have a tough texture and bitter taste. You can lightly steam a few leaves and eat it plain, or add a little dressing and some sesame seeds to it. Or you can rip up the leaves and sauté them with other veggies in a stir-fry.

Want to know how you can get your very own "Eat More Kale" shirt? Then read more

Check out these t-shirts that say "Eat More Kale." They're handmade in Vermont and you can order them from the EatMoreKale.com website. They have women's, kid's, and men's short and long sleeve shirts. They cost $18 - 28.

Know Your A, B, Cs: Vitamin A

FitSugar — Thu, 15 Mar 2007 12:30:00 -0700

Vitamin A - What doesn't it do? It helps with your vision, bone growth, cell growth and repair, and cell division. It helps regulate the immune system, and makes white blood cells, which help to fight off infections. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and viruses. It also speeds up healing when you get cut, and prevents your skin from aging.

It's a good thing that vitamin A is found in so many of our foods, so you usually get enough in your diet. Colorful fruits and veggies are great sources of this vitamin. The RDA (recommended daily allowance) for women for vitamin A is 700-750 micrograms.

Are you getting enough? To find out read more

Food	Serving size	% of RDA for women
sweet potato	1/2 cup	200%
carrot	1 medium	145%
kale	1/2 cup	34%
mango	1/2 medium	28%
raw spinach	1 cup	26%
papaya	1/2 medium	21%
red bell pepper	1/2 medium	20%
canteloupe	1/2 cup	18%
large egg	1	13%
romaine lettuce	1 cup	10%
raw tomato	1 medium	5%
green bell pepper	1/2 medium	2%
orange	1 medium	2%

Well, as you can see, it's pretty easy to get your RDA of vitamin A. If you eat a salad, a carrot, or baked sweet potato, you're good to go.

Your Healthy Food Swaps

FitSugar — Tue, 10 Nov 2009 08:00:27 -0800

Since decadent foods like ice cream, baked treats, and fried foods tend to be high in the calorie department, it's good to have a few healthy food swap ideas up your sleeve. Here are some shared by fellow FitSugar readers.

"Avocado instead of mayo . . . sure it may have fat in it but it's healthy fat and tastes delicious. Hummus instead of cream in sauces and soups . . . adds a ton of flavor and protein." - mamasitamalita
"I use balsamic vinegar (not vinaigrette) on my salads without any oil. It gives the same powerful flavor kick but for a lot less calories." - laellavita
"Replace ranch dressing on my salad with cottage cheese." - genipher85

For more great ideas, keep reading