The Food Diary of a Ravenous Dietitian: Whole Foods
- Jan, 12 2012
- By jennifer
So with a whole new year ahead, I look forward to continuing to create ideas to help people stay healthy and avoid nutrition-realted disease, experimenting with more food photography, and adding more video recipes (I posted my first video recipe for Vegan Cream of Broccoli Soup on facebook recently).
Today I offer some more examples of eating healthy with whole foods.
I had this for breakfast:
an omelet topped with salsa, a little shredded cheddar, and arugula
For lunch this vegetarian, high protein, high fiber Tuscan White Bean and Kale Soup filled me up and kept my head clear for afternoon activities. I’m very particular about what I choose to eat at noon-ish. It seems that my system is very sensitive to a lunch containing too many carbohydrates. If I slip and eat the wrong combination of carb-protein-fat I suffer horribly from fuzzy-head-wanna-just-curl-up-and-nap syndrome. This is probably closely related to the afternoon slump, but is more devastating. So, soup containg plant or meat/ seafood protein + lots of veggies + a small portion of whole grain (optional) is the key to maintaining my energy level and a clear head.
Then to satisfy cravings for a fruity snack:
and
For dinner, butternut and mushroom soup + quinoa/rice + feta crumbles:
Tuscan White Bean and Kale Soup
- 2 tablespoons olive oil
- 2 carrots, chopped
- 2 stalks celery, chopped
- 4 ounces mushrooms, chopped
- ½ cup onions, chopped
- ¼ cup red bell pepper, chopped
- 3 cloves garlic, minced
- 1 teaspoon salt
- ½ teaspoon pepper
- 1 teaspoon dried oregano
- ½ teaspoon dried rosemary, crumbled
- ¼ teaspoon red pepper flakes
- 1 bay leaf
- 8 cups low sodium vegetable or chicken broth
- 2 15-ounce can cannellini beans, reserve ½ cup and mash the rest with a fork
- 1 28-ounce can fire roasted whole tomatoes
- 2 cups kale, thinly sliced
❷ Stir in salt, pepper, oregano, rosemary, and red pepper flakes. Add broth, mashed beans, bay leaf, and tomatoes. Crush tomatoes slightly with a wooden spoon. Bring to a boil.
❸ Reduce heat, cover, and simmer for 15minutes. Remove lid and add kale. Stir and cook, covered for 10 minutes.
Oh, and by the way, I am a Baltimore girl so this week I’m the RAVENous Dietitian !!
Are You Vitamin D Deficient Too?
- Jun, 19 2010
- By jennifer
Many of us are discovering that we are not getting enough vitamin D. We know that this vitamin helps the body absorb calcium, maintains bone density, and prevents osteoporosis. But recent research suggests it may also help protect against chronic diseases such as cancer, type 1 diabetes, rheumatoid arthritis, multiple sclerosis, and autoimmune diseases. So how can we make sure we are getting enough?
There are 3 ways to get vitamin D. The first way is to get about 10-15 minutes of sun exposure on your arms and face a few times a week. However, sunscreen will block absorption of some of the UV rays that are responsible for making the vitamin and the farther away you are from the equator the less efficient your sun exposure will be. So, let’s get to the second way on our list.
Get some vitamin D from a supplement. The current recommended intake of vitamin D is 200 IU up to age 50, 400 IU for ages 51-70, and 600 IU over 70 years of age. The requirements increase as age increases because as we get older our skin produces less vitamin D. A supplement containing vitamin D3 is the best form to choose.
The third way to achieve adequate vitamin D is through the food we eat. However, there are limited sources of vitamin D-rich foods. The best sources include sockeye salmon, mackerel, and tuna. Lesser amounts are contained in egg yolk and cheese. Food that has been fortified with vitamin D provides another valuable source. Check food labels to find fortified milk, yogurt, orange juice, and cereal. Some mushrooms, such as maitake, morel, and others, contain variable amounts of D2. Be on the lookout for mushrooms that have been exposed to ultraviolet light to boost their vitamin D content. This information should be available on the product label.
It can be a challenge to get enough vitamin D for good health. Make sure your plan includes safe sun exposure, or supplementing your diet with 1,000 IU of vitamin D3 a day. Always try to eat a variety of foods rich in vitamin D. Consult your dermatologist, dietitian, and doctor for guidelines regarding safe sun exposure and vitamin D supplementation.
