Making healthy food choices
Light and small are two words appropriate for describing the appearance of lentils, but looks can be deceiving. These lens-shaped legumes are one of the true ‘heavyweights’ when in comes to nutrition powerhouses. Lentils are especially appropriate to add to your diet during the Lenten season, when some individuals restrict meat consumption.
Within the legume family, lentils are one of the highest in protein content. They are excellent/good sources of the following nutrients, vitamins and minerals: iron, calcium, magnesium, phytochemicals and folate (an important B-vitamin, especially for women in child-bearing years, that helps the body manufacture blood cells).
ALL legumes are very high in dietary fiber and lentils are no exception, packing 4 to 10 grams of fiber per 1/2 cup (depending upon type, size, cooking method). Remember, the American Dietetic Association recommends that healthy adults consume approximately 25-35 grams of fiber daily.
Lentils are among the most ancient of legumes as well. You can find a broader variety of this legume throughout Europe, the Middle East, India and Africa. Sold in a huge variety of colors –black, green, yellow, orange — and flavors, lentils offer versatility for home cooks as a nearly fat-free meat substitute and guilt-free budget-stretcher side dish. In the United States, red, brown and green lentils are the most common.
Their quick-cook applications make them perfect for health-conscious cooks in modern times. and lentils fit perfectly in Lenten meals. Unlike dried beans, lentils need not be soaked in water for hours. In fact, they cook in 20-30 minutes. In addition, cooked lentils will last up to three days when kept covered in the refrigerator.
Use lentils in soups, add them to other vegetables and casserole mixtures or serve them cold in salads. Brown and green lentils hold their shape when cooked, while red lentils work best in puree, soups and stews where a soft texture is desired.
Once you discover their ease of preparation and healthful attributes, you will understand the popularity of lentils far beyond the Lenten season. Follow these basics in the care and cooking of lentils.
This all-green smoothie recipe not only looks pretty, but it tastes wonderful. Experiment with the ingredients or try the green smoothie recipe as it is listed below. Beware: I don’t ‘measure’ ingredients for this or any other green smoothie recipe.
I have found that I prefer the consistency when I use frozen fruit and less ice, such as banana slices or frozen mango cubes (from fresh). Another factor that affects flavor, nutrition profile and consistency of this green smoothie recipe and other smoothies is the use of protein powder. There are dozens of protein powders available. Currently, I am trying one made by ‘Nature’s Bounty’ (whey-based). It is located alongside the ‘Nature’s Bounty’ vitamins and dietary supplements. I use one scoop but the nutrition information is listed for two scoops. One scoop provides about 7.5 g protein, 2 g dietary fiber and 60 calories. It is low in carbohydrates and fat. Choose vanilla-flavored protein powder over chocolate for most smoothies, especially this green smoothie recipe as chocolate protein powder alters the flavor too much.
You can use any blender that is higher in quality (usually priced at $25.00+) to prepare this green smoothie recipe. Look for multiple ‘buttons’ and settings that allow you to crush ice and chop. If you do not have or cannot afford a Blendtec or Vita mix, which are both very expensive blenders, try the Ninja (available at Walmart) or the Magic Bullet (available for purchase online – both cost $100.00).
The ingredients I use for this green smoothie recipe are inexpensive as I choose ‘in-season’ produce and freeze fresh fruit/veggies when bagged frozen are more expensive and vice versa. In terms of servings per recipe… using my ‘non-measuring’ technique, the recipe yields enough so that I can pour a tall (about 16 oz.) glass for myself and a couple of short shots for eager tasters. Adjust the amount of each ingredient to suit your tastes. Remember, these are my estimated portions for each ingredient. Layer the ingredients in the order listed, starting with green grapes…
Per serving (makes about 1.25 servings): 357 calories, 11 g fat (4.5 g saturated), 49.5 g carbohydrate, 8 g dietary fiber, 22 g protein, 181 mg sodium and 31 mg cholesterol. This is a wonderful meal replacement. Vitamin and mineral highlights of this green smoothie recipe: very high in vitamins A and C; high in calcium, manganese and potassium. It is low in sodium and has a moderate sugar content (much less than a can of soda!!)
Green smoothies are everywhere. Go to the bookstore and you’ll find titles such as the ‘Green Smoothies Diet’ and ‘Green Smoothie Revolution.’ But what are green smoothies? Do these blended drinks taste like grass? Do you have to buy a $500.00 blender to make them? Many people think that is the case…HARDLY! I was a green smoothie sceptic at first but now I’m a huge fan and have fun experimenting with all kinds of fruit and vegetable combinations. There is no one-and-only ‘green smoothie.’ This post, Green Smoothie Health Benefits and Facts, is the first of an ongoing series…I will review the ‘Green Smoothies Diet’ (and others); provide recipe and ingredient suggestions, review high-powered blenders, provide dietitian-specific guidelines as well as a nutrition facts for green smoothie recipes.
A green smoothie is simply a cold, blended fruit and vegetable drink of an almost milkshake-like consistency (or a bit thinner). Most individuals are familiar with traditional fruit smoothies which include frozen/fresh fruit, dairy milk or a non-dairy substitute, yogurt and perhaps an added sweetener, such as honey or agave nectar. With green smoothies, you substitute some of that fruit with vegetables, such as baby spinach, carrots, kale, sweet peppers, avocado, broccoli and fresh herbs like mint and basil. I like to use a bit of light coconut milk – you need less liquid than you might think since veggies have such a high percentage of water. Though ice is a recommended ingredient to keep the smoothie ‘frosty’ I prefer to simply freeze some of the produce as I like creamy smoothies better than icy blends. What about wheatgrass juice, flaxseed oil, protein powder and other ‘functional’ ingredients? We’ll get to that in future pieces.
So, what are the benefits of drinking a green smoothie (every day or at least regularly?)…you are consuming the whole fruit/ vegetable, often with the skin which includes all of the nutrients as well as a healthy dose of dietary fiber. Simply stated, if you choose your green smoothie ingredients wisely to ensure that you have a good balance of carbohydrate, protein and fat, you have the perfect meal; packed with vitamins, minerals and phytochemicals or substances in plant foods that fight disease and promote health. While the smoothie may not be ‘low-calorie’ – the recipes you find here will not be high in calories, providing enough for a meal substitute. The main benefit of drinking green smoothies is that doing so makes it easier and more fun to consume a nutrient-rich diet.
What are polyphenols?
“Polyphenols are plant derived chemicals with superb antioxidant, anti-inflammatory, anti-bacterial and skin rejuvenating capabilities. Tea polyphenols, especially catechins, are potent antimicrobial and antioxidant agents, with positive effects on human health.”
White tea is one of the less studied teas but the flavor is more accepted than that of green tea in Europe. In a recent study, the concentrations of various catechins in 13 different kinds of infusion were determined by capillary electrophoresis (measuring the total polyphenol content and the inhibitory effect of infusions of each type of tea on the growth of some microorganisms). Five different infusions (black, white, green and red teas and rooibos infusion) were added to a model food system and the oxidative stability of each was observed.
The highest radical-scavenging activity observed was for the green and white teas.
Reference: Food Chemistry
Volume 108, Issue 1, 1 May 2008, Pages 55-63.
Among other major life changes, such as retirement and Medicare enrollment, those aged 60+ years have nutrition needs different from those in their 20s, 30s and even 40s.
Those aged 65+ are at increased risk for nutrient deficiencies, particularly water (yes, water is an essential nutritient), vitamin 12 and folate; vitamin D, calcium and zinc. As you age, your organ function begins to decline, resulting in an increased risk for developing chronic health conditions, such as high blood pressure. A healthy, nutrient-dense diet is essential. As your body’s own natural antioxidant system becomes less effective, you need to increase your intake of antioxidant vitamins, such as vitamin A (in the form of beta-carotene, vitamin E and C).
Among those MVIs marketed toward the ’50+ crowd’ look for options that offer 100% of the RDA or AI (recommendation) for vitamins C, E, B12, B6 and folic acid, as well as for the minerals selenium and magnesium. Many MVIs fall short on magnesium. Look for one that contains at least 100 mg (25 to 33% of your daily requirment). There is evidence that vitamin K may be important for older Americans, so look for a MVI that offers about 25 mcg (except if you take Coumadin or another blood thinning medication). Vitamin K interferes with blood-thinning medications. The nutrients mentioned above are especially important for bone health, heart health and energy metabolism.
Choosing foods rich in potassium, such as many fruits and vegetables, is important because potassium (along with calcium and magnesium) may reduce blood pressure and potassium is a major mineral, needed in large quantities. While widely found in the food supply, it is the #1 nutrient deficiency in the U.S. Vitamins and minerals are best absorbed and used by your body when obtained from whole foods. However, if you wish to take a multi-vitamin/mineral (MVI) supplement, choose wisely.
In most cases, you shouldn’t rely on your MVI dietary supplement to meet your needs for calcium and vitamin D. There isn’t enough room in the pill itself for the calcium required for most Americans. Choose a calcium + vitamin D supplement and take it separate from a multi-vitamin. The recommended dosage is at least 1,000 mg calcium and 400 I.U. vitamin D but most research has indicated that the vitamin D recommendation may be too low, especially if you do not get adequate sun (UVB) exposure; about 15 minutes per day of direct sunlight.
Vitamin A intakes in the elderly are generally below the current standard of 800 – 1,000μg per day. Despite these low intakes, liver stores of vitamin A are well preserved with advancing age so supplementation would be more detrimental in elderly persons than in younger persons because of a diminished ability to clear this vitamin from the body, leading to potential toxicity (hypervitaminosis A). Nowadays, the majority of the vitamin A in most MVIs is in the form of beta-carotene (about 75% of the vitamin A), a vitamin A precursor found in abundance in your orange and dark green veggies and some fruits. In addition, MVIs designed for this age typically contain little or no iron as this mineral can be stored in the liver. Iron overload is known clincally as hemochromatosis.
