Leafy Greens

3 01 2013

I’ve been experimenting with leafy greens. How could I include more into my daily diet?

Why would I want to add dark leafy greens to my diet? The concentration of nutrients: fiber, calcium, iron, vitamins K, C, E and folate found in leafy greens have been found to protect from heart disease, diabetes, and maybe even cancer. Wow, I want those benefits!

Okay, so what is actually considered a dark leafy green? This is a list of greens in order of nutritional value.

1. Kale is a nutritional powerhouse! It is a great source of vitamins A, C, and K, calcium, folate, and potassium.

2. Collards are similar in nutritional value to kale. Collards have a chewy texture and a heartier taste. Try using a collard leaf as a tortilla wrap!

3. Turnip Greens are loaded with vitamins A, C, K, and calcium. The leaves are more tender than some other greens, with a sharp flavor.

4. Swiss chard is a good source of vitamins A and C and has a beet-like taste. The texture is soft and good for sauteeing.

Before cooking, clean the kale, collards, turnips, and chard leaves by rinsing in a sink of water, draining and repeating until the leaves are dirt-free. Try rubbing the leaves with olive oil and cook for five minutes with garlic, olive oil, and broth.

 5. Spinach is loaded with vitamins A, C, and folate. Spinach can be eaten raw or cooked, but did you know that heat frees up the dietary calcium, giving you more nutritional value? Think about adding spinach to soups, pasta meals, and casseroles.

6. Mustard greens have the same nutritional value as turnip leaves, collards, and mustard greens. Their taste is more peppery and may have a mustard smell when cooking.Try adding a little vinegar or lemon juice toward the end of cooking to tone down a slight acid taste.

To store, the greens should be dry and placed in an air-tight bag, with as much air as possible pushed out. Try adding a damp paper towel for moisture. Place in fridge in vegetable drawer.

 7. Broccoli, high in vitamin C, A, potassium, and folate, is usually eaten raw with a vegetable dip or steamed. Broccoli florets can also be added to pasta, casserole, and stir-fry dishes.

 8. Red and Green Leaf and Romaine Lettuce are crunchy, while the leaf lettuces are a little softer in texture. If you are commonly using leaf lettuce in your salads, try adding romaine leaves as they are higher in vitamin A and contain more folate.

 Be careful of the salad dressing, the creamier the dressing the higher in fat and calories. Try the dressing on the side and dip your fork before adding the salad.

9. Cabbage is considered a leafy vegetable as well as a cruciferous vegetable, known as a cancer-fighter. Cabbage is also versatile in the kitchen by fixing it cooked and made into sauerkraut, adding to stir-fries, or using it raw in salads or slaw.

10. Iceberg Lettuce is the most popular leafy green consumed in the US, although less and less is being consumed each year. Another sad note: it is very, very low in nutritional and health benefits. Consider adding other greens to your iceberg lettuce salads.

Our daughter has been juicing with leafy greens, so she gave me the incentive to try it. Some of my experiments have been successful, by that I mean tasty enough to finish, and others not so much. I am learning the combination of foods with the greens is the key, just like in any other recipe. So, I Googled juicing recipes and took others’ advice on what might tempt my palate. Here is one I like:

 

Purple Kale Potion

Ingredients:

4 oz. Kale

2 celery stalks

½ lemon

1 cup baby spinach

1 pineapple spear (rind removed)

1 cup blueberries

 

Instructions:

Juice all ingredients. Note: Always juice berries first. Serves 2.

Source: Jack La Lanne’s Power Juicer, Juice for Life

 

Did you know the darker the leaf, the better for your health? This is due to their high phyto-nutrient content. Phyto-nutrients are not essential for life, but help to boost our health. I could use a boost! How about you?

 Tammy’s Challenges

Mind: Wear a color that makes you feel good.

Body: Find a recipe for a new dark leafy green, purchase it at the grocery, and give the new taste a chance.

Soul: Love your body and concentrate on what you like about your body: strong back to carry a child, beautiful smile to pass on, eyes to see that smile…

I would love to hear from you.  Contact me through email at Tammy@TammYoga.com and Facebook at TammYoga and Twitter @TammYoga.

 

Namaste

Tammy

 





The Scoop on Whole Grains

16 05 2012

Article printed in the Weekly Record Herald on May 13, 2012

Hi, my name is Tammy Shellhaas. I am a yoga instructor/personal trainer and I would like you to join me on a journey to challenge your mind, body, and soul. Every other week we will explore a new aspect of a healthy lifestyle. My hope is to offer new information, or a new perspective to what you already know, or reintroduce an idea that may have been forgotten. So, let’s get started…

When our children were small, I decided to make the switch to whole grain products. I admit, I was a little sneaky about it, but it was for the benefit of our family. So, I justified my underhandedness for our healthier lifestyle.

At first, I used whole grains, solely, when making out favorite dishes. That did not go over very well with the kids or John! (I have to admit, I was not a fan at first, either.) I did not give up. I decided to make small changes. I substituted a portion of the white flour in bread, cookie and pancake recipes with whole grain flour and gradually increased the amount as we became accustomed to the texture and taste.  I did the same when substituting refined grain pasta with whole grain.

I read labels to choose the best products I could find and we learned to enjoy and savor the taste of these healthier foods. The whole foods were denser and more filling, adding nutrients we were missing from our diet. By including whole grains to our diet, we increased our intake of plant-based proteins, fiber, and antioxidants. Plus, foods high in fiber and antioxidants have been linked to reducing the risk for certain health problems: obesity, stroke, and certain types of cancers.

What is a Whole Grain?

Following is the official definition of whole grains, approved and endorsed by the Whole Grains Council in May 2004:

Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed.

This definition means that 100% of the original kernel – all of the bran, germ, and endosperm – must be present to qualify as a whole grain.

I take this to mean that a food labeled whole grain is as close as possible to eating the food right from the plant. Can’t get much better for you than that! The Whole Grain Stamp is an easy way to spot products with ½ a serving (8 g.) of whole grains.

What are examples of whole grain?

What is a serving size?

  • 1/2 cup cooked brown rice or other cooked grain
  • 1/2 cup cooked 100% whole-grain pasta
  • 1/2 cup cooked hot cereal, such as oatmeal
  • 1 ounce uncooked whole grain pasta, brown rice or other grain
  • 1 slice 100% whole grain bread
  • 1 very small (1 oz.) 100% whole grain muffin
  • 1 cup 100% whole grain ready-to-eat cereal

Some foods contain whole grains, as well as, refined grains. Crackers, pancake mixes, meal replacement bars, and products that contain a larger amount of whole grains, it is necessary to eat more of those foods. The recommended serving size for these foods is 16 grams.

Tammy’s Challenges

Growth does not come from one perspective. To achieve a healthy lifestyle, you must do more than concentrate on exercise alone. Diet changes will enhance your wellbeing, but it alone is not healthy. Let’s not forget the soul or spirit. It needs nurturing as well. So, here are a few mind (diet) – body (exercise) – soul (mental) challenges for you to try.

Mind: Try substituting a portion of the refined grains in recipes with whole grains.

Body: Try a new cardio machine (treadmill, elliptical, etc.) or change your workout route.

Soul: Write down 10 things that make you smile. Keep the list and refer to it whenever you need a pick-me-up.

I would love to hear from you.           Email: Tammy@TammYoga.com

Facebook: TammYoga

Twitter: @TammYoga

Namaste  (The spirit in me respects the spirit in you.)

Tammy