One Taste & You'll Happily "Eat Your Greens"

You know, you know... dark leafy greens are supposed to be so good for you. But no matter how healthy a food is, if you don't like it, you aren't going to eat it. Enter Bok Choy, a type of Chinese cabbage. Prepared properly, this stuff is so good, I ate a giant bowl last night and couldn't wait until lunch today to polish off the leftovers!

Why it's good... & good for you!
The mild flavor, crunchy stalk and tender leaves of Bok Choy make it fun to eat and a versatile side dish. Bok Choy is an excellent source of vitamins A, C and K, as well as a very good source of vitamin B6, calcium, iron, potassium, manganese, fiber and folate.


What to look for
At the market, look for Bok Choy that has tightly packed, firm white stalks and crisp, bright green leaves. Avoid wilted, bruised and discolored Bok Choy. I prefer the bite-sized "baby" Bok Choy.


How to clean it
Don't wash your Bok Choy until you are ready to prepare it. (Bok Choy will typically last 3 days to a week in your vegetable crisper.) This article from eHow.com, How To Clean Bok Choy, explains how to wash your new favorite "green" in 5 insanely easy steps.

How to cook it
My favorite way to enjoy this vegetable is to order Baby Bok Choy, sauteed with a little oil and garlic, at my favorite traditional Chinese restaurant but you can make your own using this super simple recipe from Martha Stewart: Baby Bok Choy with Chile and Garlic. The red pepper flakes and soy sauce are totally optional. You can also choose to use low-sodium soy sauce.

Cheers!
Diane


Image: MarthaStewart.com

You know, you know... dark leafy greens are supposed to be so good for you. But no matter how healthy a food is, if you don't like it, you aren't going to eat it. Enter Bok Choy, a type of Chinese cabbage. Prepared properly, this stuff is so good, I ate a giant bowl last night and couldn't wait until lunch today to polish off the leftovers!

Why it's good... & good for you!
The mild flavor, crunchy stalk and tender leaves of Bok Choy make it fun to eat and a versatile side dish. Bok Choy is an excellent source of vitamins A, C and K, as well as a very good source of vitamin B6, calcium, iron, potassium, manganese, fiber and folate.


What to look for
At the market, look for Bok Choy that has tightly packed, firm white stalks and crisp, bright green leaves. Avoid wilted, bruised and discolored Bok Choy. I prefer the bite-sized "baby" Bok Choy.


How to clean it
Don't wash your Bok Choy until you are ready to prepare it. (Bok Choy will typically last 3 days to a week in your vegetable crisper.) This article from eHow.com, How To Clean Bok Choy, explains how to wash your new favorite "green" in 5 insanely easy steps.

How to cook it
My favorite way to enjoy this vegetable is to order Baby Bok Choy, sauteed with a little oil and garlic, at my favorite traditional Chinese restaurant but you can make your own using this super simple recipe from Martha Stewart: Baby Bok Choy with Chile and Garlic. The red pepper flakes and soy sauce are totally optional. You can also choose to use low-sodium soy sauce.

Cheers!
Diane


Image: MarthaStewart.com

"My Doctor Says I'm Low on Vitamin D"

Add that to the list of Top 10 Things People Say When They Find Out I'm A Dietitian. It is usually followed by some version of "So, what foods have vitamin D in them?" or "So, how do I get more vitamin D?"

Vitamin D helps the body to absorb calcium. Calcium, vitamin D and phosphorus work together to build and remodel bones. So, vitamin D is important for the health of your bones and teeth.

Vitamin D is unique in that our bodies can make it following exposure to the sun. The catch is that while the amount of sun exposure we need may be as little as 5-30 minutes on arms and legs twice a week, experts are still trying to figure out how much sun is enough, especially since the efficiency of sun exposure is affected by time of day, season of year, geography, sunscreen and even skin color.

Add that to the list of Top 10 Things People Say When They Find Out I'm A Dietitian. It is usually followed by some version of "So, what foods have vitamin D in them?" or "So, how do I get more vitamin D?"

Vitamin D helps the body to absorb calcium. Calcium, vitamin D and phosphorus work together to build and remodel bones. So, vitamin D is important for the health of your bones and teeth.

Vitamin D is unique in that our bodies can make it following exposure to the sun. The catch is that while the amount of sun exposure we need may be as little as 5-30 minutes on arms and legs twice a week, experts are still trying to figure out how much sun is enough, especially since the efficiency of sun exposure is affected by time of day, season of year, geography, sunscreen and even skin color.

Do One Thing: Eat breakfast every day

You already know that you should be eating breakfast every day. After all, the American Dietetic Association states that people who eat breakfast "...have a better attitude toward work, higher productivity and better ability to handle tasks that require memory..." versus those who don't and "breakfast eaters also have more strength and endurance and better concentration and problem-solving ability." The problem may be that you're confused about what constitutes a healthy breakfast or you just don't feel you have the time for this morning meal. Ideally, you should aim for a breakfast that contains a nutritious food from each food group, i.e., a whole grain (whole wheat/whole grain pita, toast, pancake, English muffin), a fruit/vegetable (berries, apple, orange, banana, tomato, zucchini, spinach, asparagus), a protein (peanut butter, egg, nuts, tofu, chicken breast, salmon, tuna), and a dairy item (preferably a cup of skim or low-fat milk, but low-fat cheese works great too). Examples of a complete breakfast include:

• peanut butter and sliced bananas or strawberries on whole wheat toast, with a cup of skim milk
• whole grain pancake topped with fresh berries with one scrambled egg on the side and a cup of skim milk
• veggie omelet topped with low-fat cheese of your choice with whole wheat toast and cup of skim milk 
• oatmeal made with milk and topped with fruit and nuts

Maybe you have just enough time to grab something out of the fridge and quickly gobble it down before running out the door. Even if you are pressed for time, and can't quite fit in all four basic food groups, you can still have a sensible breakfast. Some quick and healthy breakfasts include:

• plain fat-free or low-fat yogurt top with berries and/or nuts
• toasted whole grain English muffin topped with a slice of low-fat cheese and a slice of tomato
• banana or apple and a small handful of almonds (about 24 nuts)

And remember, if your breakfast includes making a stop at the coffee shop, opt for a cappuccino, latte or espresso and order your drink with skim milk, sugar-free syrup and no whip.

Starting your day this way will not only help you feel more alert and energized during the day, it will also keep you feeling more satisfied until lunchtime and will help you achieve your nutrition goals by providing protein, fiber, calcium and lots of vitamins and minerals right off the bat!

For more tips on healthy breakfasts, check out MarthaStewart.com.

Image: MarthaStewart.com

You already know that you should be eating breakfast every day. After all, the American Dietetic Association states that people who eat breakfast "...have a better attitude toward work, higher productivity and better ability to handle tasks that require memory..." versus those who don't and "breakfast eaters also have more strength and endurance and better concentration and problem-solving ability." The problem may be that you're confused about what constitutes a healthy breakfast or you just don't feel you have the time for this morning meal. Ideally, you should aim for a breakfast that contains a nutritious food from each food group, i.e., a whole grain (whole wheat/whole grain pita, toast, pancake, English muffin), a fruit/vegetable (berries, apple, orange, banana, tomato, zucchini, spinach, asparagus), a protein (peanut butter, egg, nuts, tofu, chicken breast, salmon, tuna), and a dairy item (preferably a cup of skim or low-fat milk, but low-fat cheese works great too). Examples of a complete breakfast include:

• peanut butter and sliced bananas or strawberries on whole wheat toast, with a cup of skim milk
• whole grain pancake topped with fresh berries with one scrambled egg on the side and a cup of skim milk
• veggie omelet topped with low-fat cheese of your choice with whole wheat toast and cup of skim milk 
• oatmeal made with milk and topped with fruit and nuts

Maybe you have just enough time to grab something out of the fridge and quickly gobble it down before running out the door. Even if you are pressed for time, and can't quite fit in all four basic food groups, you can still have a sensible breakfast. Some quick and healthy breakfasts include:

• plain fat-free or low-fat yogurt top with berries and/or nuts
• toasted whole grain English muffin topped with a slice of low-fat cheese and a slice of tomato
• banana or apple and a small handful of almonds (about 24 nuts)

And remember, if your breakfast includes making a stop at the coffee shop, opt for a cappuccino, latte or espresso and order your drink with skim milk, sugar-free syrup and no whip.

Starting your day this way will not only help you feel more alert and energized during the day, it will also keep you feeling more satisfied until lunchtime and will help you achieve your nutrition goals by providing protein, fiber, calcium and lots of vitamins and minerals right off the bat!

For more tips on healthy breakfasts, check out MarthaStewart.com.

Image: MarthaStewart.com

Beans, beans are good for your heart…

…and may also promote a healthy digestive tract, reduce your risk of some types of cancer and help control diabetes and maintain healthy blood glucose levels, according to the American Dietetic Association. Beans are jam-packed with protein, fiber, calcium, iron and many other nutrients. They make a great addition to soups, salads and sandwiches (hummus, made from chickpeas, makes an excellent sandwich condiment). Dry, canned, frozen or fresh beans all work well. From the New York Times “Recipes for Health” section, here’s a recipe for a “Tuna and Bean Salad” that calls for cannellini beans.

Image: Andrew Scrivani for New York Times

…and may also promote a healthy digestive tract, reduce your risk of some types of cancer and help control diabetes and maintain healthy blood glucose levels, according to the American Dietetic Association. Beans are jam-packed with protein, fiber, calcium, iron and many other nutrients. They make a great addition to soups, salads and sandwiches (hummus, made from chickpeas, makes an excellent sandwich condiment). Dry, canned, frozen or fresh beans all work well. From the New York Times “Recipes for Health” section, here’s a recipe for a “Tuna and Bean Salad” that calls for cannellini beans.

Image: Andrew Scrivani for New York Times

Did You Know?: Certain greens can be a good source of calcium

You know that you need your calcium but you're concerned that you may not be getting enough. Maybe you are lactose intolerant or have a milk allergy. Perhaps you are following a vegan diet or simply don't like, or don't often consume, dairy. Did you know that there are some good non-dairy food sources of calcium? Certain greens, such as bok choy (sometimes called Chinese cabbage), broccoli, collard greens and kale are good sources of calcium that are relatively easy to absorb.

Don't forget that you can also get your calcium from calcium-fortified foods and beverages, like calcium-fortified orange juice. Fortified foods & beverages are also a good source of Vitamin D, which is not naturally found in most foods but is needed for calcium absorption.

You know that you need your calcium but you're concerned that you may not be getting enough. Maybe you are lactose intolerant or have a milk allergy. Perhaps you are following a vegan diet or simply don't like, or don't often consume, dairy. Did you know that there are some good non-dairy food sources of calcium? Certain greens, such as bok choy (sometimes called Chinese cabbage), broccoli, collard greens and kale are good sources of calcium that are relatively easy to absorb.

Don't forget that you can also get your calcium from calcium-fortified foods and beverages, like calcium-fortified orange juice. Fortified foods & beverages are also a good source of Vitamin D, which is not naturally found in most foods but is needed for calcium absorption.