Week #4 It Ain't Easy Being Green!

I read that it was common for our ancient ancestors to eat up to six pounds of leaves per day. Imagined them walking along from one place to another, just picking and eating leaves as they went. Can you imagine eating a grocery bag full of greens each and every day?

Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food.

Although we have only been requiring you to eat 5 servings of fruits and veggies (hoping at least 3 of the 5 are veggies) daily you should really be aiming to eat at least five servings of just vegetables daily (that’s about 2 1/2 cups of cooked vegetables). As long as they're prepared in a healthy way, leafy greens, like other nonstarchy vegetables, are a great addition to your diet and offer countless health benefits.

Leafy greens are full of vitamins, minerals, and disease-fighting phytochemicals. They are rich in fiber, an important nutrient for weight loss  and maintenance because it keeps you feeling full and helps control your hunger. Fiber can also lower cholesterol and blood pressure, and help to temper blood-sugar swings by slowing the absorption of carbohydrates into your bloodstream after meals. This lowers your risk of cardiovascular disease and type 2 diabetes. Leafy greens also contain a lot of water, which helps keep you hydrated and contributes to beautiful skin and hair.

Some leafy greens, like collards and kale, are particularly rich in calcium, which helps keep your teeth and bones strong and reduces your overall risk for osteoporosis. Calcium also contributes to muscle function and blood-pressure management. Leafy greens contain potassium as well, which further protects against osteoporosis and helps manage blood-pressure levels. 

The antioxidants like vitamin C, lutein, and zeaxanthin that are contained in leafy greens may help reduce your risk of cataracts and macular degeneration. Vitamin C helps the body make collagen too; collagen is a major component of cartilage that aids in joint flexibility, may reduce your risk of arthritis, and keeps your skin and hair healthy and beautiful. Research shows vitamin C may also slow bone loss and decrease the risk of fractures.

Leafy greens that contain beta-carotene, such as collard greens, spinach, and Swiss chard, contribute to the growth and repair of the body's tissues. Beta-carotene may also protect your skin against sun damage. Beta-carotene is converted to vitamin A in the body, and food sources of beta-carotene are the best way to get your vitamin A fix, since extremely high doses of vitamin A in supplements can be toxic and lead to bone, liver, and neural disorders as well as birth defects. Food sources of beta-carotene are entirely safe, though, since the body regulates how much beta-carotene is converted into vitamin A.

Leafy greens are also an excellent source of folate, which can reduce your risk of  cardiovascular disease and memory loss. And since folate contributes to the production of serotonin, it may help ward off depression and improve mood.

The vitamin E found in green leafy vegetables works with vitamin C to keep skin healthy as you age. This vitamin also helps protect your skin from the sun’s damaging rays and may help reduce your risk of cataracts and macular degeneration.

YOU GUESSED IT YOUR CHALLENGE FOR WEEK #3 IS TO INCREASE THE USE OF LEAFY GREENS IN YOUR DIET. EAT AT LEAST 2 CUPS PER DAY AND MAKE A GOOD EFFORT TO MIX IT UP. EAT SALAD, PUT GREENS IN YOUR SMOOTHIE, COOK SOME COLLARDS OR CABBAGE. FOR EVERY DAY THAT YOU INCORPORATE 2 CUPS OF LEAFY GREENS IN YOUR DIET YOU CAN CLAIM YOUR 5 BONUS POINTS.

Week 3 Challenge- Clean Out The Fridge

              

Do you want to eat healthier? The key can be behind the door of your fridge. When you’re hungry, you grab what you see–the quicker the better. Why not plan for those moments and fill your refrigerator with healthy foods that will satisfy your cravings. Also a decluttered fridge helps you keep track of staples so you never run out of healthy snacks like Greek yogurt or breakfast basics like eggs.

Here are some tips for bringing the Chaos To Order in your refrigerator:

1. Whittle it down-25% of the food we purchase, we don’t even eat!  Is it time for a big clean out of your fridge? If your fridge is overstuffed, you may be tempted to head toward the pantry for cookies rather than spend time sifting through the clutter, so conduct a purge to get rid of any unwanted and expired food. (Generally, cooked leftovers last three to four days and raw poultry and ground meats are good for one to two days.) Your de-cluttering goals: (1) Leave a half-inch space between items, and (2) avoid making stacks whenever possible.

2. Have a “Mustgo” Night-Regularly make a plan to serve leftovers in the fridge &/or freezer by the appropriate date when these items  “must go”.

3. Manage produce wisely-In many cases I find the produce at Sam’s or Costco is a good value even if I can only use half before spoilage. However a little planning can usually help me wisely use it all (although we have only 2 adults in our home). Try freezing produce for use in smoothies (my daughter even uses spinach and lettuce she has frozen for green smoothies). Another idea is serving fresh fruits and veggies to company or taking it as a treat (rather than cookies etc.) to church or other gatherings.

4. Clean regularly-Before doing your regular grocery shopping wipe down the fridge and weed it out. Doing this regularly will help you to know what’s in there, what you need, and what you can use for planning meals.  

5. Snack Center in the Fridge-You might want to gather items in clear plastic bins or colorful plastic baskets so you have a go-to spot to find healthy munchables when hunger strikes. Place the bin in front at eye level, and stock it with premade 150-calorie baggies of popcorn, cheese and crackers, trail mix, cereal, pretzels, fruit and nut bars, fruit leather, and other healthy faves.

6. Precut Veggies. 
Veggies are low in calories and jam-packed with fiber; when you eat them you feel full longer, which keeps hunger at bay and prevents mindless snacking later. But your veggies can't help you lose weight if they sit in the crisper and go moldy before you have a chance to eat them. You're more likely to nosh on veggies if they're ready to eat. After hitting the grocery store, immediately wash, cut, and store carrots, peppers, cucumbers, broccoli, celery, and cherry tomatoes in reusable containers. Place the stack of precut veggies next to a tub of hummus, a bottle of low-calorie salad dressing like Annie's Gingerly Vinaigrette. When you're really hungry, you don't want to peel a carrot if you can just open a bag of chips," says Wansink. The trick is to make vegetables and fruit more convenient to eat by cleaning and cutting them up so they're ready to go the next time you raid the fridge.

7. Fruit Bowl-
Fruit is also a perfect snack or dessert because the sweetness satisfies your sugar cravings, but it's much lower in calories than a chocolate bar or cookie. Ensure that you eat those nutritious apples, pears, kiwis, peaches, melons, and citrus fruits by displaying them in a bowl in the middle of your refrigerator, so when you open the fridge door you're inspired to grab a piece. A team of psychologists at the UK's University of Chester found that when subjects are asked to select an item from a group, they tend to choose the item in the center. The rule holds true for food, too, according to a study published in the Journal of Marketing that showed that products on middle shelves in grocery stores gain more attention than those on lower shelves.

8. Ditch the Junk-
If unhealthy, nutrition-less food is in your fridge, you'll quickly push the carrot sticks out of the way to reach them. Get rid of everything from cans of soda to the half-eaten jar of nacho cheese sauce. What's that? You buy that stuff for your hubby or kids? Well don't. If it's there to tempt you, it will. If this health kick you're on rubs off on your family, it'll be that much easier to stick with it and drop those pounds; and your loved ones will be healthier too.

9. Store Healthier Alternatives to Your Faves-
You know that ice cream is your weakness, so don't deprive yourself — it'll only lead to cravings. Make sure you have a lower-calorie option, such as sorbet bars, available to satisfy your sweet tooth. The same goes for other high-fat or high-calorie foods. Stock up on healthier alternatives so you can still enjoy the foods you love without derailing your weight loss train.

10. Put Indulgent Snacks in Opaque Storage Containers- Being able to see a food makes you more enticed to eat it, says Brian Wansink, PhD, director of the Cornell Food and Brand lab and author of Mindless Eating: Why We Eat More Than We Think. He has found that when study subjects are given chocolates in a clear bowl, they'll eat nearly 70 percent more than when the treats are placed in an opaque bowl.

YOU GUESSED IT OUR CHALLENGE FOR WEEK 3 IS TO DO A THOROUGH SCRUBBING BUBBLES CLEAN OUT OF YOUR REFRIGEATER AND TO FILL IT FRONT AND CENTER WITH SOME PREPARED FRUITS, VEGGIES AND OTHER HEALTHY FOODS—IF YOU ACCOMPLISH THIS AWARD YOUSELF 35 BONUS POINTS.

Week #2 Nuts To You

Health Benefits of Nuts and Seeds

Nuts and seeds are concentrated sources of protein, fats, B vitamins, vitamin E, iron, magnesium and other minerals. Some of them contain omega 3 fatty acids and as such can help to improve the balance of cholesterol and the blood lipid profile and reduce the risk of heart disease.

Nuts and seeds are best consumed in limited amounts if weight loss is desired, however nuts and seeds are rich in omega 3 fatty acids and (flaxseed, walnut, chia and pumpkin seed) may even be beneficial in weight loss as these fats can actually improve metabolism.Almonds are also thought to contain a compound that is anti-carcinogenic.

Almonds are very high in minerals including calcium, magnesium, potassium and iron.

Brazil nuts are rich in the sulfur containing amino acids and selenium. Selenium has an important function as an antioxidant and is involved in immunity.

Flaxseeds are the richest source of omega 3 fatty acids and thus help to improve immunity and reduce high cholesterol. When taken in the form of flaxseed meal they effectively prevent constipation and are a source of lignans – compounds that have antitumour and antioxidant properties. Flaxseeds also help to balance estrogen levels. Flax seeds are best eaten freshly ground. I purchased a small electric coffee bean grinder that I use to grind my flaxseed.

Hazelnuts are very rich in calcium, magnesium, iron, potassium, phosphorus, folic acid and vitamin E. Hazelnuts act as a general tonic and strengthen the stomach.

Macadamia nuts are very high in fat and can contribute to weight gain if consumed in excess. However in moderation they can help to improve the balance of cholesterol due to their abundance of monounsaturated fats. They are also very low in carbohydrates and as such are suitable for low carb diets.

Pistachio nuts are considered a tonic for the whole body in Ayurvedic medicine. They purify the blood, lubricate the intestines and can be used for constipation. Pistachios are one of my favorite snacks. I like to buy them from Sam's club in individual snack packages.

Pumpkin seeds are known for their effects against intestinal parasites especially roundworm and tapeworm. Their high zinc content may explain the value pumpkin seeds for the treatment of impotence and prostate enlargement.
Pumpkin seeds are also a valuable source of omega 3 fatty acids.

Sesame seeds are very high in calcium and are a good source of magnesium, niacin, vitamins A and E, protein and unsaturated fats. In the form of tahini (sesame seed paste) they provide the richest and most bioavailable source of calcium.

Sunflower seeds are high in protein, unsaturated fats, phosphorus, calcium, iron, fluorine, iodine, potassium, magnesium, zinc, B vitamins, and vitamin E and are one of the rare plant sources of vitamin D.

Walnuts are high in protein, iron and contain omega 3 fatty acids. They can reduce inflammation and pain, lubricate the lungs and intestines, and nourish the brain and adrenal glands.

PORTION SIZE- A HANDFUL OF NUTS

If you're nuts about nuts and want to assure getting your "handful," here is some additional information on measuring amounts. REMEMBER: The FDA recommendation suggests up to 1.5 ounces of nuts daily or one and a half times a "handful."

• A handful equals about 1-ounce. This serving size corresponds to the the serving size listed on the "Nutrition Facts" panel on food labels. The Nutrition Facts label will also tell you how many 1-ounce servings there are per package.
• On average, a 1.5 ounce serving is equivalent to about 1/3 cup of nuts according to Maureen Ternus, registered dietitian and nutrition coordinator for the International Tree Nut Council's Nutrition Research & Education Foundation (INC NREF).
• The following table gives the approximate number of nuts per ounce and an overview of calories, protein and fat.

Nutrients in 1 Ounce (28 grams) of Shelled Tree Nuts and Peanuts (1)

Nut	Nuts per 1 oz./ 28 grams	Calories	Protein	Fat (2)
				Total	Sat (3)	Mono (4)	Poly(5)
Almonds	20 - 24	160	6	14	1	9	3
Brazil nuts	6 - 8	190	4	19	5	7	7
Cashews	16 - 18	160	4	13	3	8	2
Hazelnuts	18 - 20	180	4	17	1.5	13	2
Macadamias	10 - 12	200	2	22	3	17	0.5
Peanuts (6)	28	170	7	14	2	7	4
Pecans	18 - 20 halves	200	3	20	2	12	6
Pine nuts(pignolias)	150 - 157	160	7	14	2	5	6
Pistachios	45 - 47	160	6	13	1.5	7	4
Walnuts	14 halves	190	4	18	1.5	2.5	13
Source: Adapted from the International Tree Nut Council Research and Education Foundation publications, Nutrients in 1 Ounce of Tree Nuts and Peanuts, January 2003<www.nuthealth.org/nutrition/nutrient1oz.html> andNutrition in Every Handful, August 2002, <www.nuthealth.org/inside.pdf>. To obtain the desired health benefits from the nuts and seeds it is preferable to eat them unsalted. Almonds, Brazil nuts, hazelnuts, pecans, pine nuts and walnuts should be eaten raw and unroasted; cashews, macadamias, peanuts and pistachios are best eaten dry roasted. Figures for fat are rounded to the nearest whole or half number so the various types of fat may vary slightly from the amount of "total fat." Sat = saturated fat Mono = monounsaturated fat Poly = polyunsaturated fat Technically, peanuts aren't nuts but rather legumes, like dry beans, peas and lentils but you can count them for bonus credit in this challenge.

FEEL LIKE A NUT?

It's easy to nibble on nuts. Here are two quick ideas to help you incorporate nuts into your healthy living plan.

1. It's in the Bag! You don't have to fire up the stove or get out your cookbook to enjoy nuts. Your handful of nuts may be enjoyed -- simply -- out of hand. Divide a container of nuts into small snack bags (I portion out many of my snack foods ahead of time to make things easier) for easy snacking at home, office or on the road. Simply count, measure a third cup, weigh 1 to 1.5 ounces of nuts on a kitchen scale or grab a handful and store in each snack bag. Keep in the refrigerator until you're ready to enjoy! A handful of nuts may help you resist that gooey sweet roll in the breakroom at work.

2. Just a Sprinkle Sprinkle nuts into these foods: Salads Yogurt Cereal (yummy in oatmeal) Pasta Cooked vegetables Muffins and pancakes (toss a handful or two into your batter)

YOUR CHALLENGE FOR THE WEEK IS TO EAT AT LEAST 1 OUNCE OF NUTS, SEEDS OR FRESHLY GROUND NUT BUTTER EVERY DAY! FOR EVERY DAY YOU INCLUDE NUTS OR SEEDS IN YOUR DIET YOU CAN CLAIM YOUR DAILY BONUS POINTS!

HAVE A NUTTY WEEK!!