Vegetable

9 Reasons to Eat Green

Updated: 4/19/18 There are so many tasty ways to incorporate more green foods into your meals.  What is your favorite green food?

As you celebrate St. Patrick's Day this weekend, try adding some 'green' into your diet! 

Did you know that most green foods consist of an array of fruits and vegetables?  They contain a variety of vitamins, minerals, antioxidants and plant nutrients such as: fiber, lutein, chlorophyll, zeaxanthin, calcium, folate, vitamin C and beta-carotene (vitamin A).

These nutrients can help with the following:

1. Reduce the risk of cancer. 2. Lower blood pressure. 3. Reduce LDL (bad) cholesterol levels. 4. Keep you regular with normal digestive processes and bowel movements. 5. Support retinal health and vision. 6. Fight harmful free radicals in the body. 7. Boost the immune system. 8. Aid in weight loss and weight management goals. 9. Keep you generally m

Try adding some of these green fruits and vegetables to your meals such as:

Apples Asparagus Broccoli Brussels Sprouts Celery Cucumber Grapes Greens such as Chard, Collards, Kale, Mustard or Turnip Green Peppers Lettuce Spinach String Beans Zucchini

Original Article Here: http://www.ahealthiermichigan.org/2011/03/17/beyond-green-beer-13-recipes-to-eat-your-greens-for-st-patricks-day-and-beyond/

5 Reasons to Eat Radishes

The nutritional content and flavor of radishes has them deserving of a second look next time you're at the grocery store! radishes

Five Reasons to Eat Radishes:

1.  Radishes have high fiber content - contributing to a feeling of fullness and aiding in healthy digestion.  They provide a great snack while following a weight loss plan, as they are low-calorie and filling. 2.  Even though this vegetable is small, radishes are rich in Vitamin C!  This vitamin is essential for your body to create and maintain connective tissue. 3.  Radishes have high potassium content, which can help maintain healthy blood pressure levels. 4.  They contain minerals that promote good health, including folate, Vitamin K, manganese, iron and calcium. 5.  Radishes are a natural diuretic - helpful in the treatment of urinary and kidney infections.

Five Ways to Use Radishes in Cooking:

1. Add a peppery crunch to your salad, by mixing in small slices of radish. 2. Mix finely chopped radishes into tuna or chicken salad mixtures.  They are also delicious in coleslaw. 3. Add thin slices of radishes to a pitcher of water to create a refreshing infused water drink. 4. Throw radish slices into your omelet or scrambled eggs. 5. Add radish slices to sandwiches and wraps for an extra crunch.

The Positive Impact of Gardening with Children

Updated: 5/22/18 Gardening provides a great opportunity for kids to play and grow, and can be a powerful tool in teaching children about nutrition.  With a little effort, you can create your very own garden at home!  The benefits of gardening are endless for kids, and encouraging healthy eating at home sets children up for a healthy future.  

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Benefits of Gardening with Kids:

1. Gardening is a great learning experience for children.  Creating and maintaining a garden teaches kids about plant science, weather and nature.

2.  It encourages healthy eating by showing kids how fresh food is grown and then prepared into meals.  Children become invested in food that they garden themselves and have a sense of pride in the foods they have created, making them more likely to eat these healthy options.

3.  It teaches responsibility and the importance of caring for the environment.   It also teaches skills such as patience, planning and organizing.

4.  Gardening promotes physical activity.  Without realizing they are "exercising", kids are able to get physical activity by being outdoors weeding, planting and watering.

5.  It's fun!  Kids love digging in soil and getting dirty.  Gardening is also a great activity to spend time as a family.

Tips for Gardening with Kids:

1. Keep it simple!  Try planting a small bed of soil, or grow fruits and vegetables in an existing landscape in your yard.  If you don't have a lot of space or available land for growing, use small pots with soil for cherry tomatoes or fresh herbs. Use a trellis to grow vegetables like peas and beans.

2.  Use lightweight, easy, and small garden tools and equipment to keep children safe.

3.  Make a scarecrow.  Work with your children to create a fun, and creative version of a scarecrow for the garden.

4.  Select fast growing vegetables and brightly colored flowers to keep the attention of children.

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Does your school or neighborhood may have a community garden?

Creating Healthy Eating Environments for Children

Updated: 8/2/18 The food and behavior choices of children are shaped by the eating environments that surround them, access to healthy and fresh food, and product marketing.  Creating a healthy eating environment for children helps prevent childhood obesity and can leave a lasting positive impact into adulthood.

Here are some ways to promote a healthy eating environment for your kids:applebanana

1. Keep a variety of fresh fruits within reach of your children - this will encourage them to grab a healthy snack.

2. Inform children about nutrition and why it's important to eat healthy foods.  Discuss the different food groups and what foods fit into each group.

3. Provide healthy beverages, such as water and fruit juice.  Limit foods and drinks that contain added sugar.

4. If available, create a garden at home and grow fresh fruits and vegetables.  Involving kids in gardening fresh vegetables will encourage them to eat them.

5. Cook meals at home where you have control over ingredients and portion sizes.  Prepare plates in the kitchen before serving a meal and sit down to eat a family meal together when possible.

7. Pack lunches with your kids - if they are invested in what they will be eating, they are more likely to enjoy the food and not throw healthy items away.

Each of our clinic’s 30 free Pro-Teen programs – which include all medical set-up, lab work, 10-weeks of weight loss services and all nutritional supplements, and are valued more than $500 each – will be given away on a first-come, first-served basis from Sept. 1 to 30, 2016, using an online entry system at www.mwlcgiveaway.com.  Applicants must complete a short entry form and describe in 100 words or less why they are interested in MWLC’s Pro-Teen weight-loss services.

Benefits of Spiralizing

Updated:  8/15/18 What is “Spiralizing”?

Spiralizing is a preparation technique used in cooking, that involves converting fruits and vegetables into noodles and chips.

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Why Spiralize?

1. Spiralizing your fruits and vegetables contributes to weight loss and a healthier diet.

Spiralized vegetables can be a great substitute for pasta noodles and rice.  With spiralized vegetable noodles, you can eat more and weigh less!  The high fiber and water content in the spiralized vegetables helps you feel fuller longer.  Simply substituting pasta noodles with spiralized vegetables will give you a healthier meal.

2. There are plenty of fruits and vegetables that can be spiralized.

Spiralizing fruits and vegetables can create beautiful and delicious dishes, and add a new variety to your meals. Vegetables on your meal plan that can be spiralized include Summer Squash, Broccoli, Zucchini, Cabbage, Onion, Cucumber, Radish, Apple, Eggplant, and Peppers. 

3. Spiralizing is quick and easy.

Spiralizing fruits and vegetables takes minutes and adds a creative twist to a meal.  Check out the MWLC Recipes page for healthy and delicious spiralizer recipes!

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Tips for Spiralizing:

  1.  Spiralizing will be most effective when the vegetable or fruit is placed straight.
  2.  Fruits and veggies should be at least 1.5-in. in diameter for best results.
  3.  Remove the core from Apples before spiralizing to avoid seeds.

 

How do you cook spiralized vegetables?

Spiralized veggies are quick to cook, but there are a few tips you’ll want to employ for best results.

First, make sure you pat wetter noodles dry before cooking them — zucchini (which is 90% water) and squash are great examples. You’ll want to remove most of this water before cooking, so you don’t simply steam the noodles. All veggie noodles can be boiled, but the cooking time depends on the vegetable. Softer veggies such as zucchini only take 1–2 minutes, whereas sweet potatoes might take 4–5 minutes. For some “noodles,” you may not even choose to cook your veggies — carrots, as an example. Raw vegetables have a lovely texture and exceptional nutrition.