In this Issue:
March is National Nutrition Month: Free
Q&A!
Jumpstart Your Spring Training – Buy
one month, get one free!
Top 10 Green Power Foods for Disease
Fighting!
Recipe: Dilly Veggie Pizza
Are you getting your 3-a-Day?
March is National Nutrition Month:
Free Q&A!
To celebrate National Nutrition Month I am offering free
question & answer all month to any SideDish subscriber. Pass
this on to your friends and coworkers also! Just send me
your questions on nutrition, diabetes, weight management,
heart health, etc. by email to
Karen@dietmn.com.
Jumpstart Your Spring Training – Buy
one month, get one Free!
Now that Spring is in the air, we tend to catch the “get
back in shape” fever. If you are thinking about signing up
for a program to help you get going, my Jumpstart program
will be extended to two months if you sign up in March. Feel
free to email me with any questions!
Top 10 Green
Power Foods for a Disease Fighting Healthy St. Patrick’s Day
– or Any Day!
All of these foods have powerful vitamins and phytochemicals
that help prevent cancer, heart disease, and diabetes, and
other diseases. Try adding them to meals with the ideas
below!
- Broccoli: Add to a veggie
pizza, stir fry, or with cheese sauce.
- Spinach: Try spinach
tortellini or other pastas, make spinach lasagna, or add
to salad.
- Asparagus: Eat raw with dip or
cook by steaming or grilling. Only 4 calories per
spear!!!
- Kiwi: Peel, slice and eat.
Great added to berries or your fruit pizza! Did you know
one kiwi has as much vitamin c as an orange?
- Avocados: There are some great
prepared guacamole dips in the salad section of your
grocery store. Also great sliced. Try adding to your
favorite sandwich.
- Cabbage: Have some coleslaw,
purple cabbage in salad, cabbage wedges in your favorite
roast, or add to soups.
- Artichokes: Buy artichoke
hearts in the jar and add to pizza (see the February
SideDish recipe) or make hot artichoke dip.
- Herbs: Try Basil tortilla
wraps or Pesto sauce with your favorite pasta. Add
rosemary to your pork roast.
- Kale: Try kale soup or food
process and put in sauces.
- Watercress: Add to your salads
or buy prepackaged in a greens mix.
Don’t forget to add your power beverage -
Green Tea! Caffeine and polyphenols in green tea may
work together to help boost metabolism!!! The bottled and
instant teas do not have the same benefits so stick to the
brewed tea.
Recipe: Dilly Veggie
Pizza (makes 15 servings)
1 tube (8 oz) refrigerated crescent rolls
1 ½ cups dill dip
2 medium carrots chopped
1 cup fresh broccoli chopped
1 cup chopped seeded tomatoes
4 green onions sliced
1 can (2 ¼ oz) sliced black olives, drained
Unroll crescent dough into one long rectangle. Press onto
bottom of a 13x9x2 greased baking pan. Seal seams. Bake at
375 for 10-12 minutes. Cool completely. Spread dill dip over
crust, sprinkle with vegetables and cut into squares.
One serving = 225 calories, 20gm fat, 3gm sat fat, 290mg
sodium, 11gm carb
Source: Taste of Home
Karen’s comments: To lower the fat in this recipe use
a light or low fat dill dip and the low fat crescent rolls.
I use the cherry or grape tomatoes.
Are you getting your 3-a-Day?
A recent study in Hypertension, an American Heart
Association journal, found that in over 28,000 women age 45
and older, low fat dairy products such as skim milk and
yogurt reduced the risk of high blood pressure. The calcium
in these foods may lower blood pressure in several different
ways but the interesting thing was that calcium supplements
did not show the same benefit. How much calcium do we need?
The recommendation for pre-menopausal women is 1000 mg
calcium daily, and for menopausal women 1200 mg daily. All
of the following foods will provide 200-300 mg: 8oz milk,
6oz yogurt, 1oz cheese, 3oz salmon with bones, 8oz
calcium-enriched soy milk. Most women only get half that
amount, about 500-600 mg. How are you doing? If you are not
getting enough calcium now and don’t like dairy foods then
taking the calcium supplement is better than no calcium at
all. By the way, a cup of broccoli gives you 100mg
calcium!!! |
