By Elizabeth Parker, PhD, RDThe Dietary Guidelines for Americans 2015 recommends consuming a healthy eating pattern that includes a variety of foods, which includes a variety of vegetables and fruits. But did you know that most Americans don’t eat enough fruits and vegetables? On any given day, Americans over the age of 2 years consume less than 1 serving of fruit and less than 1-½ servings of vegetables, far below the recommended intakes. Fruits and vegetables contain a variety of nutrients and fiber that helps your body stay healthy. In addition to providing key nutrients, eating fruits and vegetables while staying within your body’s recommended caloric needs, can help you control your weight.
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By Lyssa Balick, MS What is Spice MyPlate?Spice MyPlate was a nutrition education concept co-developed by The Center for Integrative Medicine at the University of Maryland School of Medicine and The Institute for Integrative Health in 2012 (1). The premise was to combine best practices for nutrition from the MyPlate food model with hands on educational experiences using spices and herbs to make flavorful meals and snacks (2).
In 2013, students from two Baltimore City High Schools learned about 12 core spices and herbs and how to incorporate them into their meals. They were compared with a control group who learned about MyPlate, but did not learn about spices and herbs or how to use them in their meals. The study showed that when students learned about spices in an interactive way that included meal prep and cooking, they were more likely to consume whole grains and protein foods and their attitudes towards eating vegetables were more positive compared to the control group(3). From the Kitchen of Termeh Feinberg, PhD, MPHBlueberry/Hawthorn JamIngredients:
Directions:
Store in the refrigerator and use within one week. Hawthorn + Other Herbs TeaIngredients:
Tools needed:
Directions:
Feel free to drink chilled, and use within 2 days. Compiled by Rebekah OwensThese yummy recipes are perfect for the cold days and nights ahead. And since they are all crockpot recipes, they are “fix it and forget it.” Just throw it together and refrigerate it the night before, then start it before you leave the house in the morning. You’ll come home to a hot, filling soup to warm you up – body and soul! Crockpot Green Chile Chicken Enchilada SoupBy Chelsea’s Messy Apron: http://www.chelseasmessyapron.com/crockpot-green-chicken-chile-enchilada-soup-video/
An easy dump soup with lots of spices and diced fire roasted green chiles to keep you warm this winter! By Rebekah OwensIn the fall, pumpkins are everywhere. They are fun to decorate and even more fun to eat. Elizabeth Parker, PhD, RD, registered dietitian, nutrition expert and researcher at the Center for Integrative Medicine, told me:
By Kalpana Shere-Wolfe, MDAyurveda, which literally means knowledge of life, is the ancient medical system of India. Ayurveda states that we are made up of the same substance as that of the universe – we are an integral part of it and therefore should follow the natural laws of the universe. The major elements or mahabhutas of Space, Air, Fire, Water, and Earth which make up our world are also part of us. From these arise the doshas – Vata, Pitta and Kapha which are responsible for maintaining proper function and balance of body and mind. Vata consists of Air and Space and is responsible for bodily functions that involvement movement such as circulation, heartbeat, respiration, elimination. It has the qualities of cold, dry, mobile, subtle, rough, and light. Pitta consists of Fire and Water and is responsible for digestion, metabolism and energy production. It has the qualities of hot, sharp, sour, pungent, liquid, flowing and oily. Kapha consists of Water and Earth and is responsible for physical structure and fluid balance. It has the qualities of oily, heavy, cool, slow, dull, sticky and stable.
Compiled by Rebekah OwensOn a hot summer day, there’s not much better than a tall glass of lemonade to make you feel like a kid again. But sometimes you may want something that is a little more crunchy or a little more creamy or a little more adulty. You might want something with less sugar and more protein. If that is the case, you have come to the right place! Here are five of my favorite recipes for lemony treats. As with any treat, please enjoy in moderation.
Compiled by Rebekah OwensI know – mornings are hard. For many of us, we need our coffee and often don’t have time for anything else. Between packing lunches, showers, getting kids fed, dressed and off to school and yourself off to work, where is there time to make a healthy breakfast, let alone EAT one? We researched delicious recipes in search of wonderful ways to start your morning that you can make ahead of time. These are some of my personal favorite:
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