Live Healthy NYC: Vitamins

Live Healthy NYC: Vitamins: DO YOU SWALLOW?  I am talking about VITAMINS !!!! Your body needs a minimum amount of vitamins and minerals each day to remai...

Vitamins

DO YOU SWALLOW? 

I am talking about VITAMINS!!!!

Your body needs a minimum amount of vitamins and minerals each day to remain healthy and function properly.  

Do you think that taking vitamins on a daily basis will automatically make you healthy?  

Many people rely solely on supplements as the magic bullet for optimal health. However, simply taking vitamins does not cancel out bad health habits. Vitamins alone cannot undo the risks involved with smoking, excess alcohol, obesity and/or lack of physical exercise. If someone believes that taking a supplement will shield them from the harm of these bad behaviors, they are sorely mistaken.  

However, supplements can address the lack of vitamins and minerals in the body. But, beware. Don't overdo it. Taking megadoses of vitamins are useless and possibly harmful. For example, taking too much calcium can cause kidney stones and may increase your risk for heart attacks. Additionally, some vitamins and minerals rely on the same mechanisms for absorption. So, if you flood your body with one compound, you may interfere with the absorption of other nutrients.  

A report by the Centers for Disease Control and Prevention found that more than 90% of Americans have the recommended levels of several essential nutrients in their bodies (such as vitamins A, D and folate). Many of the foods that we eat are fortified with a variety of vitamins including folic acid, calcium, vitamin D and niacin.

Supplements are not a substitute for the nutrients found in whole foods. If you eat a varied diet, it's difficult to OD on the good vitamins and minerals that you get from foods. For example, spinach is filled with iron as well as other nutrients. But, an iron supplement is only iron.

I am not saying that taking vitamins is bad for you. In some instances, vitamins can help fill nutritional gaps. Furthermore, it can be a good idea to take a supplement if you no longer eat certain food groups because of certain dietary regimens. I would definitely suggest you consult with your primary care doctor for testing if you are questioning your levels of nutrients.

Try a making yourself a great salad that has lots of vitamins and minerals. Enjoy it as a side dish for dinner and then have the leftovers for lunch the next day!

Wheat Berry Salad:

 

Ingredients

1 1/2 cups hard wheat berries 

3/4 cup chopped walnuts 

2 stalks celery, finely chopped 

1/2 cup tart dried cherries, chopped 

1 scallion, white and green parts, chopped 

1/2 cup finely chopped parsley leaves 

3 tablespoons olive oil 

2 tablespoons lemon juice 

Salt and freshly ground black pepper

Directions 

 

In a large pot combine the wheat berries and enough water to come 2 inches over the wheat berries. Bring to a boil and cook uncovered for 1 hour, or until tender. Drain and let cool. Toast the walnuts in a medium dry skillet over medium-high heat until fragrant, 2 to 3 minutes.

In a large bowl, combine the wheat berries, walnuts, celery, dried cherries, scallions, parsley, olive oil and lemon juice. Season, to taste, with salt and pepper.

Calories 360; Total Fat 17 g; (Sat Fat 2 g, Mono Fat 6 g, Poly Fat 8 g; Protein 9 g; Carb 46 g; Fiber 8 g; Cholesterol 0 mg; Sodium 15 mg

Excellent source of: Fiber, Vitamin K, Manganese

Good source of: Protein, Vitamin A, Vitamin C, Copper, Iron

   

Live Healthy NYC: Spice up your Valentine's day

Live Healthy NYC: Spice up your Valentine's day: Valentine’s Day is likened to the “Super Bowl” of romance! So, how can you spice it up? Just use your imaginatio...

Spice up your Valentine's day

Valentine’s Day is likened to the “Super Bowl” of romance! So, how can you spice it up? Just use your imagination! I am sure you don’t need my help with that one (forget the box of chocolate unless you are using it for foreplay…do I need to explain?!?).

This “holiday” who couldn’t use some extra hot spice in their relationship? It’s the hot stuff that’s so good for us!

Did you know that research shows “spice” is actually good for your stomach and can ward off disease. Research also shows hot chili peppers actually protect the stomach lining and may prevent the gastric damage associated with anti-inflammatory painkillers. They are high in nutrients such as calcium plus vitamins A and C, and there’s some evidence that hot chilies can reduce cardiovascular disease risk, help prevent diabetes and boost metabolism. They may also have some ability to prevent cancer.

Here’s a sweet drink to spice up your day/nite:

Hot Chili Chocolate:

Warm up a cold winter day/nite with a cup of this spicy hot chocolate. The added chili peppers give this drink an extra boost of vitamins A and C.

2 cups 1% milk
½ tsp vanilla extract
½ tsp cinnamon
¼ tsp cayenne pepper
2 Tbsp dark chocolate chips or
1 oz bittersweet chocolate, grated
Heat milk over medium heat. Add vanilla, cinnamon and cayenne pepper. Stir in dark chocolate chips (or chopped bittersweet chocolate) until melted. Pour into two mugs. Serves two.

And, what do you serve up your little ones on this special day? What about some delicious sweets that are healthy! My kids love the combo of oats and chocolate. And, for a real easy no fuss, no bake treat, try the “No Bake Thumbprint Cookie”.

No-Bake Thumbprint Cookies:

• 3/4 cup pitted dates
• 3 cups rolled oats
• 1 1/2 cup smooth almond butter
• 1/2 cup shredded unsweetened coconut
• Zest and juice of 1 orange
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon sea salt
• 3/4 cup 100% all-fruit preserves, such as cherry or apricot

Put dates into a medium bowl, cover with hot water and set aside to let soak for 10 to 15 minutes. Reserve 1/2 cup of the soaking liquid, and then drain dates well.

In a food processor, pulse oats until coarsely ground; transfer to a large bowl and set aside. Transfer dates and reserved 1/2 cup soaking liquid to food processor and purée until smooth. Add date mixture, almond butter, coconut, orange zest and juice, cinnamon and salt to bowl with oats and knead together to make a dough.

Roll dough into 24 balls, transferring them to a parchment paper-lined sheet tray as done. Make an indentation in the middle of each cookie by pressing down with your thumb. Spoon a bit of fruit preserves into each indentation and chill for at least 1 hour before serving.

Or what about good ol’ fashioned “Chocolate Mousse”? Try it out. The secret sneaky ingredient is the avocado! How great! You don’t taste the avocado! It just adds a creamy texture! And, the best part is no one needs to know how you made it! All they will know is that it tastes great!

Healthy Chocolate Mousse:

1/4 cup raw cacao powder *or unsweetened cocoa powder
1/4 to 1/3 cup water
1/4 cup raw agave nectar*
1 avocado
*Raw cacao is considered a "superfood." It's unsweetened, unprocessed, unrefined chocolate. It's the real thing!
1) Peel the avocado and cut it into chunks.
2) Add all ingredients to your blender or food processor and blend until VERY smooth (there should be no chunks!). You may have to stop the blender and stir the mixture if it becomes too thick and prevents the blades from moving.
3) Once the mousse is completely smooth, you're done! Spoon into a bowl and refrigerate for two to three hours before serving. Will keep for several days.

And for those of you who don’t have the time to bake, let someone else do it for you! My good friend is an incredible baker. Cynthia owns CBK Cookies and Cakes at 337 E. 81^st St. Her cookies and cakes are made with whole ingredients of milk, butter and eggs. While these ingredients are not low fat, when you eat only one or two cookies or a small slice of cake, as a special treat, and not every day, you won’t sabotage all your hard work. You can place a holiday order (do it soon as time is of the essence!), pick it up or send it fedex to your out of town sweethearts!

So, spice up this Valentine’s Day and with spicy and sweet and healthy treats!