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Posted in NUTRIENTS

About Nutrients

Posted on by Mary Ann Lesh

NUTRIENTS are molecules in food that all organisms need to make energy, grow, develop, and reproduce. The digestive system breaks down large, insoluble nutrients into smaller, soluble molecules so the body can absorb them into the bloodstream. 

  • Types
    • Macronutrients
      • carbohydrates
      • proteins
      • fats
    • Micronutrients
      • vitamins
      • minerals
  • Six Essential Nutrients
    • Iron: The most common nutrient deficiency in the US, especially for premenopausal women. Iron is needed to produce hemoglobin, which helps red blood cells carry oxygen. 
    • Vitamin D: Americans don’t get enough vitamin D from their diet, sunlight, or supplements. Causes include an indoor lifestyle, sunblock, and darker skin tones. 
    • Folate: The most commonly deficient vitamin in the US diet. Severe folate deficiency can cause megaloblastic anemia, developmental defects, and an increased risk of some cancers. 
    • Potassium: Over 97% of Americans are deficient in potassium, which is largely due to eating too many processed foods. 
    • Vitamin B12: Almost 40% of people in the US have a vitamin B12 deficiency. Symptoms include feeling tired and weak, or having trouble with memory. 
    • Calcium: Some 70% of Americans are deficient in calcium. Calcium is important for bone and teeth structure, muscle and nerve function, and blood clotting. 
    • Magnesium: About 90% or more of American women of reproductive age are deficient in magnesium. Magnesium is a catalyst for many chemical reactions in the body, and also regulates other electrolytes. 
NUTRIENTFUNCTIONFOOD SOURCESRDA*
CARBOHYDRATECarbohydrates are sugar molecules that are broken down down into glucose, which is the main source of energy for cells, tissues, and organs.
CALORIESA calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Calories are the amount of energy released when your body digests and absorbs food.2200 women
2700 men
FATFat is an important nutrient your body needs for energy, cell growth, and absorbing certain vitamins. While some dietary fat is necessary, limiting total fat and saturated fat may improve your overall health.
FIBERFiber promotes weight loss, lowers blood sugar, fights constipation, boosts heart health, feeds friendly gut bacteria, and reduces cancer risk.22-3 g
PROTEINProtein is very important for building tissues, such as muscle.46-56 g
CALCIUMHelps build and maintain strong bones. The heart, muscles, and nerves also need calcium to function properly.1000-1200 mg
COPPERHelps make red blood cells and maintain nerve cells and the immune system. 900 mcg
CHROMIUMEnhances the action of insulin; helps in breakdown and absorption of carbohydrate, proteins, and fats20-35 mcg
IODINEIodine plays a vital role in thyroid health. Iodine intake during pregnancy is linked to brain development in the fetus. Some symptoms of low iodine are goiter, painful thyroid gland, breathing difficulties, difficulty swallowing, fatigue, extreme feelings of coldness, hair loss, depression, brain fog, or unintentional weight gain.
IRONIron is important for healthy brain development and growth in children, and for the normal production and function of various cells and hormones. 8-18 mg
MAGNESIUMMagnesium is essential for maintaining good health and plays a key role in everything from exercise performance to heart health and brain function. One of its main roles is to act as a cofactor in the biochemical reactions continuously performed by enzymes. It’s involved in more than 600 reactions in your body,320-420 mg (adults)
MANGANESEHelps form connective tissue, bones, sex hormones, and blood-clotting factors2 mg
MOLYBDENUMMolybdenum is an essential trace mineral and transition metal crucial for activating enzymes that break down toxins, sulfites, and amino acids in the body. It is primarily consumed through foods like legumes, nuts, and whole grains.

45 mg
PHOSPHOROUSPhosphorous is needed for strong and healthy bones and teeth. It helps manage storage and use of energy, filters out waste in the kidneys, and grows, maintains, and repairs tissue and cells. 700 mg (adults)
POTASSIUMNeeded for electrolyte and water balance and proper cell function4500-4700 mg
SELENIUM
ZINCZinc may effectively reduce inflammation, boost immune health, reduce risk of age-related diseases, speed wound healing, and improve acne symptoms.8-11 mg
VITAMIN A (RETINOL)Vitamin A (retinol) is important to vision, growth, cell division, reproduction, and immunity700-900 mcg
VITAMIN B1 (THIAMINE)Thiamine plays a critical role in energy metabolism and, therefore, in the growth, development, and function of cells. Thiamin (or thiamine) is one of the water-soluble B vitamins. It is also known as vitamin B1. Thiamin is naturally present in some foods, added to some food products, and available as a dietary supplement. 1 mg
VITAMIN B2 (RIBOFLAVIN)Riboflavin (B2) has these benefits:
Antioxidant. Riboflavin works as an antioxidant, fighting damaging particles in the body known as free radicals, which may contribute to the aging process, as well as the development of a number of health conditions like heart disease and cancer. 
Growth and red blood cell production. Riboflavin is also needed to help the body change vitamin B6 and folate into forms it can use. It is also important for growth and red blood cell production. 
Good vision and cataract prevention. Vitamin B2 is important for normal vision. Early studies suggest that it might help prevent cataracts. 
Migraine relief. Several studies suggest that people who get migraines may reduce how often they get migraines and how long the migraines last by taking riboflavin. 		1.3 mg
VITAMIN B3 (NIACIN)Niacin (Vitamin B3) is a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection. It’s an essential nutrient, meaning that you must obtain it from food, as your body cannot produce it on its own. Since niacin is water soluble, any surplus is excreted through urine rather than stored in your body. Therefore, it’s important to regularly consume niacin-rich foods. 15 mg
VITAMIN B5 (PANTOTHENIC ACID)Vitamin B5 (Pantothenic Acid) is needed for making blood cells, and it helps convert food into energy.5 mg
VITAMIN B6 (PYRODIXINE)Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. 1.3-1.5 mg
VITAMIN B7 (BIOTIN)Vitamin B7, or biotin, is a water-soluble vitamin that helps the body metabolize fats, carbohydrates, and protein and helps maintain a healthy nervous system, nails, hair and skin.30 mcg
VITAMIN B9 (FOLATE)Vitamin B9 (Folate) is essential for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid growth, such as pregnancy, infancy, and adolescence.400-500 mcg
VITAMIN B12Vitamin B12 is needed to form red blood cells and DNA. It is also a key player in the function and development of brain and nerve cells. Vitamin B12 binds to the protein in the foods we eat.2.4 mcg
VITAMIN CVitamin C has been linked to many impressive health benefits that include boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.75-90 mg
VITAMIN DVitamin D helps the body absorb calcium, one of the main building blocks for strong bones and preventing osteoporosis. Vitamin D is also needed for muscles to move and for nerves to carry messages between the brain and the body. The immune system needs Vitamin D to fight off invading bacteria and viruses.20 mcg
VITAMIN EVitamin E acts as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries. 15 mg
VITAMIN KVitamin K helps make proteins needed for blood clotting and building bones.90-120 mcg
*RDAs are average amounts recommended for adults. Recommended amounts of some nutrients may vary for inants, children, adolescents, males, females, pregnant females, and lactating females.
Posted in RECIPES, Salads, FEATURED, NEW

Zucchini and Quinoa Salad

Posted on by Mary Ann Lesh

QUICK AND HEALTHY ROASTED ZUCCHINI AND QUINOA SALAD WITH HONEY DIJON DRESSING

PREP 30 minOVEN 25 min356 FSERVES 4
  • INGREDIENTS
    • 4 medium ZUCCHINIS, cut into rounds
    • 1 cup dry QUINOA
    • 2 cups BROTH or WATER
    • 2 Tbsps OLIVE OIL
    • 200 grams CHERRY TOMATOES
    • 1 RED ONION, sliced
    • SALT and PEPPER to taste
    • DRESSING
      • Whisk OLIVE OIL, LEMON JUICE, and DIJON MUSTARD with a little HONEY
  • DIRECTIONS
    1. Cook QUINOA in BROTH. (See “How to Cook Quinoa” below)
    2. Toss ZUCCHINI, TOMATOES, and RED ONION with OLIVE OIL, SALT, and PEPPER. Roast at 356 F (180 C) for 25 minutes
    3. Make the DRESSING
    4. Mix QUINOA and ROASTED VEGETABLES with DRESSING
    5. Top with FETA CHEESE and serve
PLANT FOOD FACTS

ZUCCHINI

Zucchini contains a variety of vitamins, minerals, and antioxidants. Cooked zucchini is particularly high in vitamin A. It is rich in water and fiber, promoting healthy digestion. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing risk of type 2 diabetes. Zucchini may lower blood pressure, cholesterol, and other risk factors…

Keep reading
Posted in NUTRIENTS

VITAMIN E

Posted on by Mary Ann Lesh

What does Vitamin E do?
Vitamin E acts as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries. Antioxidant vitamins, including vitamin E, came to public attention in the 1980s when scientists began to understand that free radical damage was involved in the early stages of artery-clogging atherosclerosis, and might also contribute to cancer, vision loss, and a host of other chronic conditions.

How much do I need?
The Recommended Dietary Allowance of Vitamin E is 15 mg daily.

Are supplements recommended?
Most people do not need to take Vitamin E supplements if they eat a balanced diet, as it is easily obtained from nuts, seeds, and vegetable oils. Supplements are generally only recommended for people with specific absorption issues, such as Crohn’s disease, cystic fibrosis, or certain dietary restrictions. 

What are some good plant food sources of Vitamin E?
Mango, avocado, almonds, asparagus, peanuts, pumpkin, wheat germ oil, and sunflower seeds are rich in Vitamin E.

Source: Harvard School of Public Health

Foods Rich in Vitamin E

PLANT FOOD FACTS

MANGO

One cup of fresh mango contains fewer than 100 calories, but packs 67% of the daily requirement for vitamin C.

PLANT FOOD FACTS

AVOCADO

Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

FEATURED

ALMOND

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

PLANT FOOD FACTS

ASPARAGUS

Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1, Thiamine, and Fiber.

Posted in PLANT FOOD FACTS

LETTUCE

Posted on by Mary Ann Lesh

Lettuce is rich in antioxidants, folates, and Vitamins A and K.

Lettuce (Lactuca sativa) (Spanish: lechuga) is a popular leafy vegetable in the daisy family. It ranges in color from yellow to dark green, and some varieties have reddish hues. Lettuce is a major ingredient in salads, and it is a healthy addition to wraps, soups, and sandwiches. Romaine and iceberg are the most common types in western cuisine, but there are many more varieties with unique flavors and nutritional properties. Most types of lettuce are rich in Vitamin K, folates, and antioxidants.

  • Crisphead lettuce, widely known as iceberg lettuce, is light, crunchy, and full of nutrients like folate and vitamin K.
  • Romaine’s long, crisp leaves are popular for Caesar salads. It’s high in folate, potassium, antioxidants, and vitamins A and K.
  • Butterhead lettuce has soft leaves and looks similar to cabbage. It’s particularly high in iron and vitamins A and K.
  • Leaf lettuce has crisp, ruffled leaves. Both green and red types are high in folate, manganese, and vitamins A and K. Red leaf lettuce is higher in antioxidants.
3.5 oz (100 g)ICEBERGROMAINEbutterheadLEAF LETTUCE
CALORIES14171315
FIBER1 g2 g1 g1 g
PROTEIN1 g1 g1.5 g2 g
IRON2% DV5% DV8% DV5% DV
MANGANESE5.4 DV7% DV8% DV11% DV
POTASSIUM3% DV5% DV5% DV4% DV
VITAMIN A (RETINOL)3% DV48% DV18% DV41% DV
VITAMIN B9 (FOLATE)7% DV34% DV18% DV10% DV
VITAMIN C3% DV4% DV4% DV10% DV
VITAMIN K20% DV48% DV85% DV105% DV
DV is the percent of the total daily allowance (or requirement) of a substance that one serving of the food provides.

SOURCE: HEALTHLINE
Posted in NUTRIENTS

VITAMIN B6 (Pyridoxine)

Posted on by Mary Ann Lesh

What does pyridoxine do?
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Your body cannot produce vitamin B6, so you must obtain it from foods or supplements. Getting enough B6 through your diet or a supplement is crucial for staying healthy.

How much do I need?
The current recommended daily amount (RDA) for B6 is 1.3–1.7 mg for adults over 19.

Are supplements recommended?
Most people do not need to take a Vitamin B6 (pyridoxine) supplement. A balanced diet usually provides sufficient amounts. Supplements are generally only necessary for diagnosed deficiencies, specific health conditions like kidney disease or malabsorption, or under doctor advice for, for example, severe morning sickness.
Vitamin B6 toxicity is not likely to occur from food sources of B6, but taking more than 1,000 mg of supplemental B6 a day may cause nerve damage and pain or numbness in the hands or feet. Some of these side effects have even been documented after just 100–300 mg of B6 per day. For these reasons, the tolerable upper limit of vitamin B6 is 100 mg per day for adults

What are some good plant food sources of pyridoxine?
CHICKPEAS, BANANAS, MAMEY, AVOCADO, TOMATOES, BRUSSELS SPROUTS.

Vitamin B6-Rich Foods

PLANT FOOD FACTS

BANANA

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

PLANT FOOD FACTS

MAMEY

Mamey enhances immune function, promotes regularity, prevents anemia, and supports heart and skin health.

PLANT FOOD FACTS

AVOCADO

Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

PLANT FOOD FACTS

TOMATO

Tomatoes provide significant amounts of Vitamin C, potassium, folate, lycopene, and Vitamin K1

Posted in FEATURED, MICRO HABITS, RESOURCES, SUPERFOODS

Add a Superfood to Your Menu

Posted on by Mary Ann Lesh

You probably include some superfoods in your meals already, but there may be room for improvement. Superfoods are nutrient-dense, whole foods packed with vitamins, minerals, fiber, and antioxidants that support overall health, reduce disease risk, and boost energy. While technically a marketing term rather than a medical definition, incorporating foods like berries, leafy greens, nuts, and salmon provides significant health benefits. Here are 10 superfoods identified in a 2022 article on the Harvard Medical School Health Publishing website:

  1. Berries. High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.
  2. Fish. Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease.
  3. Leafy greens. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants that have a positive effect on your health). They also add fiber into the diet.
  4. Nuts. Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
  5. Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease.
  6. Whole grains. A good source of both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes.
  7. Yogurt. A good source of calcium and protein, yogurt also contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria.
  8. Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.
  9. Legumes. This broad category includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease.
  10. Tomatoes. These are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer.
Posted in MICRO HABITS, RESOURCES

Limit Drinks with Meals

Posted on by Mary Ann Lesh

Limting beverages with meals is a small change you can make that will be beneficial to your health. Having a beverage with a meal is a tradition, an unuestioned habit for most of us, but eating without an accompanying drink can improve digestion, and prevent some bothersome effects, such as bloating and acid reflux.

You will do well to give up sugary soft drinks altogether, but especially during meals. If you feel thirsty, take just small sips of water between bites. For the sake of tradition, you might want to have a glass of water beside your plate, but your body will thank you if you abstain from drinking it as you eat. Excessive liquid intake can cause bloating, stomach pain, and dilute stomach acid and digestive enzymes. It may also lead to eating too much at once or washing food down before it is properly chewed.

It is better to drink water thirty minutes before or ater a meal rather than while you are eating or immediately before or after.

Posted in RESOURCES

Can I Freeze That?

Posted on by Mary Ann Lesh
YES NO
eggs (whisked, no shell)lettuce, salad greens
tofu, tempehcucumber
cooked beans, lentilsraw tomatoes
berries, pineapple, mango, peeled bananaswatermelon
spinach, kalecitrus slices
broccoli, cauliflower, carrots (blanch first)whole eggs in shell
peas, corn, green beanscream sauces
chopped onions, bell pepperssour cream
bread, buns, tortillas, wrapscream cheese
cooked rice, quinoa, oatsraw potatoes
flourplain cooked pasta
butterfried foods
hard cheese (texture may change)mayonnaise
milk, plant milk (shake after thawing)gelatin desserts
soups, stews, curriessoft herbs unless in oil
tomato sauce, pestocoffee
cookie dough, pancake batter
herbs frozen in oil
Posted in NUTRIENTS

CHLORIDE

Posted on by Mary Ann Lesh

Chloride is an essential electrolyte that maintains body fluid balance, pH levels, and aids digestion (via hydrochloric acid in the stomach). Mainly consumed as salt (sodium chloride), it supports nerve/muscle cell function. High levels (hyperchloremia) cause dehydration or kidney issues, while low levels (hypochloremia) may cause weakness or irritability. As a major electrolyte (primarily in extracellular fluid), it works with sodium and potassium to balance fluids and maintain electric neutrality. It is critical for producing stomach acid for digestion and aids oxygen/carbon dioxide flow.

How much do I need?
Adequate Intake for adults is 2.3 grams daily.

Are supplements recommended?
Chloride imbalances, whether high or low levels are generally managed by addressing the underlying cause, such as rehydration, adjusting medication, or intravenous fluids,

What are some good plant food sources of chloride?
Primarily found in table salt (sodium chloride), but also in SEAWEED, TOMATOES, LETTUCE, CELERY, OLIVES.

Chloride-Rich Plant Foods

TOMATO

Tomatoes provide significant amounts of Vitamin C, potassium, folate, lycopene, and Vitamin K1

CELERY

Celery provides 37% of the daily requirement of Vitamin K, which plays a role in blood clotting, bone metabolism, and regulating blood calcium levels.

Posted in FEATURED, RECIPES

Stuffed Zucchini

Posted on by Mary Ann Lesh

Healthy and delicious stuffed zucchini can be a main dish or a side. Substitute non-dairy cheese for a vegan alternative.

PREP 30 minBAKE 15 min410° FSERVES 4
  • INGREDIENTS
    • 2 zucchini
    • 2 tbsp extra virgin olive oil 30 ml
    • 1/2 onion
    • 3 cloves garlic
    • 5 oz fresh goat cheese 150 grams
    • 2 cups finely grated Manchego cheese 220 grams
    • 1/2 tsp dried thyme .45 grams
    • 2 tbsp freshly chopped parsley 8 grams
    • sea salt & black pepper
  • INSTRUCTIONS
    1. Wash and pat dry 2 zucchinis. Cut the ends off and halve them lengthwise.
    2. Using a spoon remove the pulp from the zucchini, leaving a border at each end of about 1/2 inch (1.25 cm), season the insides of the zucchini with sea salt and place face down on a wire rack with paper towels underneath, reserve the pulp of zucchini
    3. Heat a fry pan with a medium heat and add 2 tbsp (30 ml) extra virgin olive oil, after 2 minutes add in 1/2 onion finely diced and 3 cloves garlic roughly minced, mix with the olive oil, after 3 minutes and the onion is translucent, add in the pulp of zucchini (add to a sieve first and using a spoon push down on it to remove any excess water), cook for another 5 to 6 minutes or until the zucchini pulp is translucent and lightly sauteed, then add in 1/2 tsp (.45 grams) dried thyme and season with sea salt & black pepper, mix together and turn off the heat
    4. Crumble in 5 ounces (150 grams) fresh goat cheese into the vegetables, 2 cups (220 grams) finely grated Manchego cheese and 2 tbsp (8 grams) freshly chopped parsley, mix everything together until well mixed and you end up with a paste like texture, set aside
    5. After leaving the zucchinis to rest for 30 minutes, remove from the wire rack, using paper towels pat dry the insides of the zucchini to remove any excess water and salt
    6. Start adding the cheese mixture into the zucchinis, making sure to push down on the mixture as you add it so it´s well compacted
    7. Transfer the stuffed zucchinis into a baking tray lined with parchment paper, sprinkle the tops of each one with some finely grated Manchego cheese
    8. Add into a preheated oven, bake + broil option 210 C – 410 F
    9. After 15 minutes remove from the oven and let the stuffed zucchinis rest at room temperature for 2 to 3 minutes so the stuffing can settle, then add into a serving dish and sprinkle with freshly chopped parsley
PLANT FOOD FACTS

ZUCCHINI

Zucchini contains a variety of vitamins, minerals, and antioxidants. Cooked zucchini is particularly high in vitamin A. It is rich in water and fiber, promoting healthy digestion. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing risk of type 2 diabetes. Zucchini may lower blood pressure, cholesterol, and other risk factors…

PLANT FOOD FACTS

GARLIC

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

Posted in RECIPES, Salads

Chickpea Salad

Posted on by Mary Ann Lesh

It’s not a coincidence if this healthy chickpea mixture reminds you of a tuna salad you remember from childhood!

PREP 30 minSERVES 4
  • INGREDIENTS
    • 15 oz canned CHICKPEAS, drained and rinsed
    • 1/2 c finely chopped CELERY
    • 1/4 c finely chopped RED ONION
    • 2 Tbsp chopped parsley
    • 1/3 c AGUAFABA, reserved from chickpea can
    • 2 Tbsp DIJON MUSTARD
    • 1 tsp LEMON JUICE
    • 1/2 tsp DRIED DILL (or 2 tsp FRESH DILL)
    • Few pinches of SEAWEED FLAKES (optional)
    • BLACK PEPPER, to taste
  • DIRECTIONS
    1. Mash about half the CHICKPEAS
    2. Stir in CELERY, ONION, and PARSLEY
    3. In a separate bowl, mix AGUAFABA, DIJON MUSTARD, LEMON JUICE, DILL, SEAWEED FLAKES, and BLACK PEPPER
    4. Pour the mustard sauce onto the chickpea mixture and mix until well-coated
PLANT FOOD FACTS

CELERY

Celery provides 37% of the daily requirement of Vitamin K, which plays a role in blood clotting, bone metabolism, and regulating blood calcium levels.

Posted in NUTRIENTS

ZINC

Posted on by Mary Ann Lesh

What does zinc do?
Zinc aids growth, DNA synthesis, and immune function. Zinc is an essential nutrient, meaning that your body can’t produce or store it. Zinc may effectively reduce inflammation, boost immune health, reduce risk of age-related diseases, speed wound healing, and improve acne symptoms.

How much do I need?
Th RDA is 11 mg for males and 8 mg for females (11 mg in pregnancy and 12mg in lactation).

What are some good plant food sources of zinc?
Beans, seeds, and nuts are rich in zinc.

Are supplements recommended?
Most people meet the RDA of 11 mg for males and 8 mg for females through diet, but older adults, those following restrictive diets, and people with conditions that inhibit zinc absorption may need to supplement. Because high dose zinc supplements can lead to dangerous side effects, it’s important to stick to recommendations and only take supplements when necessary.

Zinc-Rich Foods and Recipes

ALMOND

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

CASHEW

Cashews pack 67% of the daily copper requirement, needed to form red blood cells.

Plant-based food souruces of zincserving%DV OF ZINC
baked beans1/2 cup26
dried pumpkin seeds1 oz20
dry roasted cashews1 oz15
cooked chickpeas1/2 cup12
dry roasted almonds1 oz8
cooked kidney beans1/2 cup8
cooked green peas1/2 cup5
Source: NIH
Posted in FEATURED, MICRO HABITS, RESOURCES

From Tiny Change to Lasting Habit

Posted on by Mary Ann Lesh

I used to think that discipline meant giving up things, doing hard, painful, unpleasant things (“no pain, no gain”), never failing to keep a resolution. In other words, doing things that I am incapable of doing long term. It took me a long time to realize the power of small changes, small actions, pleasant (or at least do-able) actions that can become good habits. I’ve learned to accept a lapse in a habit as something temporary that can be corrected next time around, like tomorrow, not a whip that I should use to flagellate myself for being a loser. Not all small actions turn into habits, but some do, and now, after 6 years of moving toward better eating, healthier patterns of rest, movement, and dealing with mental clutter, I can feel some tangible benefits.

Here are some food-related changes that can move you in the direction of better health.

Add a Superfood to Your Menu

You probably include some superfoods in your meals already, but there may be room for improvement. Superfoods are nutrient-dense, whole foods packed with vitamins, minerals, fiber, and antioxidants that support overall health, reduce disease risk, and boost energy.

Mary Ann Lesh's avatar by Mary Ann Lesh

Limit Drinks with Meals

Limting beverages with meals is a small change you can make that will be beneficial to your health. Having a beverage with a meal is a tradition, an unuestioned habit for most of us, but eating without an accompanying drink can improve digestion, and prevent some bothersome effects, such as bloating and acid reflux.

Mary Ann Lesh's avatar by Mary Ann Lesh

From Tiny Change to Lasting Habit

I used to think that discipline meant giving up things, doing hard, painful, unpleasant things (“no pain, no gain”), never failing to keep a resolution. In other words, doing things that I am incapable of doing long term. It took me a long time to realize the power of small changes, small actions, pleasant (or…

Mary Ann Lesh's avatar by Mary Ann Lesh

Start the Day with a Smoothie

No time for breakfast? Start your day with a delicious nutrient-loaded smoothie. If your mornings are rushed, make it the night before. You’re off to a good start, no matter what happens during the rest of the day. No recipe needed. You can throw in what you like, what you need, what you want, what…

Mary Ann Lesh's avatar by Mary Ann Lesh
Posted in FEATURED, MICRO HABITS, RECIPES, RESOURCES

Start the Day with a Smoothie

Posted on by Mary Ann Lesh

No time for breakfast? Start your day with a delicious nutrient-loaded smoothie. If your mornings are rushed, make it the night before. You’re off to a good start, no matter what happens during the rest of the day. No recipe needed. You can throw in what you like, what you need, what you want, what you have on hand. Here are a few ideas to start you thinking.

  • Suggested Ingredients
    • Leafy Greens: Spinach and kale are common, providing vitamins with a mild taste that is easy to hide.
    • Berries & Fruits: Blueberries (high in antioxidants), acai, mango, banana (for creaminess), and lemon (for cleansing).
    • Seeds & Nuts: Chia seeds, flaxseeds, and hemp seeds add Omega-3 fatty acids and fiber.
    • Healthy Fats & Boosters: Avocado (creamy texture), turmeric (anti-inflammatory), ginger (digestion), cacao, and spirulina.
    • Protein: Greek yogurt, protein powder, or silken tofu. 
  • A Few Superfood Smoothie Recipes
    • Green Detox Smoothie: Blend 1 cup spinach/kale, 1/2 cup coconut water, 1/4 avocado, 1 tbsp chia seeds, 1/2 cucumber, and ginger.
    • Antioxidant Mixed Berry & Cocoa: Blend 1 cup mixed berries, 1/2 cup almond milk, 2 tbsp hemp hearts, 1 tbsp flax seeds, and 1 tbsp raw cocoa powder.
    • Tropical Turmeric Mango: Blend 1 cup frozen pineapple, 1/2 cup mango, 1/2 cup coconut water, 1 tsp turmeric, and 2 tbsp hemp hearts.
    • Blueberry Avocado Powerhouse: Combine 1 cup frozen blueberries, 1/2 cup Greek yogurt, 1/2 cup avocado, and 1 tbsp chia seeds.
    • Chocolate Peanut Butter Powerhouse: Mix 1 cup coconut milk, 1 scoop chocolate protein, 1/2 cup blueberries, 1 cup spinach, 1 banana, and 1 tbsp almond butter. 
  • Some Tips for Superfood Smoothies
    • Use Frozen Fruit: Using frozen berries or bananas creates a thicker, creamier texture without needing extra ice.
    • Balance the Nutrients: Follow a 50/50 rule, aiming for 50% vegetables (like spinach) and 50% fruit to lower sugar content.
    • Boost Fiber and Protein: Add 1 tablespoon of chia or flax seeds to boost satiety (fullness) and fiber intake.
    • Avoid Added Sugars: Rely on the natural sweetness of fruit rather than honey or syrup, and use unsweetened milk alternatives.
    • Make it a Bowl: Increase the thickness and top with nuts, seeds, or berries for a smoothie bowl. 

More Smoothie Ideas

Posted in NUTRIENTS

VITAMIN E

Posted on by Mary Ann Lesh

What does Vitamin E do?
Vitamin E acts as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries. Antioxidant vitamins, including vitamin E, came to public attention in the 1980s when scientists began to understand that free radical damage was involved in the early stages of artery-clogging atherosclerosis, and might also contribute to cancer, vision loss, and a host of other chronic conditions.

How much do I need?
The Recommended Dietary Allowance of Vitamin E is 15 mg daily.

Are supplements recommended?
Most people do not need to take Vitamin E supplements if they eat a balanced diet, as it is easily obtained from nuts, seeds, and vegetable oils. Supplements are generally only recommended for people with specific absorption issues, such as Crohn’s disease, cystic fibrosis, or certain dietary restrictions. 

What are some good plant food sources of Vitamin E?
Mango, avocado, almonds, asparagus, peanuts, pumpkin, wheat germ oil, and sunflower seeds are rich in Vitamin E.

Source: Harvard School of Public Health

Foods Rich in Vitamin E

PLANT FOOD FACTS

MANGO

One cup of fresh mango contains fewer than 100 calories, but packs 67% of the daily requirement for vitamin C.

PLANT FOOD FACTS

AVOCADO

Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

FEATURED

ALMOND

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

PLANT FOOD FACTS

ASPARAGUS

Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1, Thiamine, and Fiber.

Posted in NUTRIENTS

VITAMIN K

Posted on by Mary Ann Lesh

What does Vitamin K do?
Vitamin K is an essential nutrient that plays a critical role in blood clotting, wound healing, and bone health. People who don’t have enough vitamin K in their system are at greater risk of increased bleeding and bone fractures.

How much do I need?
The recommended daily amount for adults 19 years or older is 120 mcg for males and 90 mcg for females.

Are supplements recommended?
Most people can get enough vitamin K through a balanced diet, making vitamin K supplements unnecessary. Also, the liver stores extra vitamin K, which can eliminate the need for daily consumption. Vitamin K deficiency in adults is rare, but may occur in people taking medications. Newborns are sometimes deficient because vitamin K does not cross the placenta, and breast milk contains a low amount. The limited amount of blood clotting proteins at birth increases the risk of bleeding in infants if they are not given vitamin K supplements. Antibiotics may decrease vitamin K levels, especially if taken for more than a few weeks. People who have a poor appetite while using long-term antibiotics may be at greater risk for a deficiency, and may benefit from a vitamin K supplement. People who are taking blood-thinners, such as warfarin (Coumadin), should avoid suddenly beginning to eat more or fewer foods containing vitamin K, as this vitamin plays a vital role in blood clotting.

What are some good plant food sources of Vitamin K?
Mustard Greens, Beet Greens, Collard Greens, Swiss Chard, Kale, Spinach, Broccoli, Brussels Sprouts, Cabbage, and Green Beans are among the many good sources of Vitamin K. Because vitamin K is fat-soluble, it is best to eat vitamin K foods with some fat to improve absorption. So, drizzle some olive oil or add diced avocado to your favorite leafy green salad!

Plant Food Sources of Vitamin K

PLANT FOOD FACTS

SPINACH

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…

PLANT FOOD FACTS

BROCCOLI

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

PLANT FOOD FACTS

KALE

A cup of cooked kale provides almost five times an adult’s daily need for vitamin K.

Posted in NUTRIENTS

CARBOHYDRATE

Posted on by Mary Ann Lesh

Carbohydrates are sugar molecules that are broken down down into glucose, which is the main source of energy for cells, tissues, and organs.

How much do I need?
On average, people should get 45 to 65% of their daily calories from carbohydrates, based on a 2,000-calorie diet. There are three main types of carbohydrates: sugars, starches, and fiber.

Are supplements recommended?
Most people do not need supplements. Carbohydrate supplements are recommended for endurance and high-intensity athletes, for people with certain metabolic disorders, and for some high-stress situations. Consult a health professional before taking carbohydrate supplements.

What are some good plant food sources of carbohydrates?
Some high-carb plant foods are also high in health-enhancing nutrients: Quinoa, Oats, Buckwheat, Bananas, Sweet Potatoes, Beets, Oranges, Blueberries, Grapefruit, Apples, Kidney Beans, and Chickpeas provide healthy carbohydrates and many essential nutrients.

Sources: MedlinePlus / Healthline

Some Healthy High-Carbohydrate Foods

APPLE

Apples are rich in simple sugars like fructose, sucrose, and glucose, but their glycemic index (GI) is low, 29–44.

BEET

Beets are low in calories and a source of many nutrients, including fiber, folate and vitamin C and contain nitrates and pigments that help lower blood pressure and improve athletic performance.

GRAPEFRUIT

Grapefruit is rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.

SWEET POTATO

Sweet potatoes are rich in vitamin A, vitamin C, manganese, minerals, antioxidants, and fiber.

BANANA

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

QUINOA

Quinoa’s gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains.

OAT

Oats are a powerhouse of vitamins, minerals, and antioxidants.

Posted in NUTRIENTS

VITAMIN B7 (Biotin)

Posted on by Mary Ann Lesh

What does biotin do?
Vitamin B7, or biotin, is a water-soluble vitamin that helps the body metabolize fats, carbohydrates, and protein and helps maintain a healthy nervous system, nails, hair and skin.

How much do I need?
There is no established Recommended Dietary Allowance (RDA) for biotin due to a lack of sufficient evidence, but the recommended Adequate Intake (AI) for adults (19+ years) is 30 micrograms.

Are supplements recommended?
For most people, a supplement will not be necessary as long as they are eating a healthy, varied diet. Some people take supplements to strengthen their nails and hair, but there is a lack of evidence supporting this use. Human cells cannot synthesize vitamin B7, but bacteria in the body can produce it, and the vitamin is present in numerous foods. Biotin therapy may help treat some medical conditions.

What are some good plant food sources of biotin?
SWEET POTATOES, SUNFLOWEER SEEDS, ALMONDS.

Source: Medical News Today

Biotin-Rich Foods and Recipes

FEATURED

ALMOND

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

Posted in NUTRIENTS

VITAMIN B9 (Folate)

Posted on by Mary Ann Lesh

What does folate do?
Vitamin B9 (Folate) is essential for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid growth, such as pregnancy, infancy, and adolescence. It’s best to get folate from whole foods.

How much do I need?
The recommended daily intake (RDI) of folate varies with age and gestation or lactation:

AGE OR CONDITION0-6 mos7-12 mos1-3 yrs4-8 yrs9-13 yrs14+ yrspregnancylactation
RDI65 mcg80 mcg150 mcg200 mcg300 mcg400 mcg600 mcg500 mcg
Source: Medical News Today

Are supplements recommended?
For most individuals, a balanced diet rich in folate-rich foods such as leafy green vegetables, fruits, nuts, beans, and fortified grains can provide sufficient folate. However, certain individuals may benefit from supplementation. A folate deficiency can lead to lack of energy, poor immune function and impaired digestion. Folate is especially important nutrient for pregnant women to prevent birth defects like spina bifida. It is important to consult a health care professional if you are considering folate supplements. Folic acid, often confused with folate, is a synthetic form of vitamin B9 used in supplements and added to processed food products, such as flour and breakfast cereals. Several studies indicate that chronically elevated levels of unmetabolized folic acid may have adverse health effects. High levels of unmetabolized folic acid have been associated with increased cancer risk. Among elderly people, high folic acid levels can mask vitamin B12 deficiency which, if untreated, may increase the risk of dementia and impaired nerve function.

What are some good plant food sources of folate?
Asparagus, avocado, banana, beans, beets, broccoli, Brussels sprouts, citrus fruits, lentils, lettuce, nuts and seeds, papaya, peas, spinach, and wheat germ.

Source: Healthline

Folate-Rich Plant Foods

PLANT FOOD FACTS

ASPARAGUS

Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1, Thiamine, and Fiber.

PLANT FOOD FACTS

AVOCADO

Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

PLANT FOOD FACTS

BANANA

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

FEATURED

BEET

Beets are low in calories and a source of many nutrients, including fiber, folate and vitamin C and contain nitrates and pigments that help lower blood pressure and improve athletic performance.

PLANT FOOD FACTS

BROCCOLI

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

PLANT FOOD FACTS

LENTIL

Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.

PLANT FOOD FACTS

PAPAYA

Papaya is rich in Vitamins A, C, and B9, as well as potassium, the antioxidant lycopene and the papain enzyme. Unripe papaya can stimulate contractions in pregnancy, so it should always be ripened or cooked before eating if you’re pregnant.

PLANT FOOD FACTS

SPINACH

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…



Posted in NUTRIENTS

VITAMIN D

Posted on by Mary Ann Lesh 
What does Vitamin D do? 
Vitamin D helps the body absorb calcium, one of the main building blocks for strong bones and preventing osteoporosis. Vitamin D is also needed for muscles to move and for nerves to carry messages between the brain and the body. The immune system needs Vitamin D to fight off invading bacteria and viruses. 
How much do I need?
The recommended amount of Vitamin D for adults 71 and older is 20 mcg (800 IU) daily. For all others, the amount is 15 mcg (600 IU). Vitamin D is available in dietary supplements. The two forms of vitamin D in supplements are D2 and D3. Both forms increase vitamin D in the blood, but D3 might raise it higher and for longer than D2. Because vitamin D is fat-soluble, it is best absorbed when taken with a meal or snack that includes some fat. 
Are supplements recommended? 
Almost one out of four people have vitamin D blood levels that are too low or inadequate for bone and overall health. In children, vitamin D deficiency causes rickets, a disease in which the bones become soft, weak, deformed, and painful. In teens and adults, vitamin D deficiency causes osteomalacia, a disorder that causes bone pain and muscle weakness. Many people of all ages need Vitamin D supplements.
What are some good plant food sources of Vitamin D?
There are very few food sources. The body makes Vitamin D when bare skin is exposed to the sun.

Source: National Institutes of Health

Posted in NUTRIENTS

SELENIUM

Posted on by Mary Ann Lesh

What does selenium do?
Selenium is needed to fight infections and for reproductive function.

How much do I need?
Adults need 55 micrograms daily. In pregnancy and lactation, 60 micrograms are recommended.

Are supplements recommended?
Selenium deficiencies are rare in the United States, and too much selenium can be toxic, so supplements are not recommended. However, people suffering from HIV, Chron’s disease, and hypothyroidism should consult their health care provider because these conditions can make it hard to absorb selenium.

What are some good plant food sources of selenium?
BRAZIL NUTS, BROWN RICE, SUNFLOWER SEEDS,BAKED BEANS, MUSHROOMS, OATMEAL, SPINACH, LENTILS, CASHEWS, BANANAS.

Selenium-Rich Plant Foods

SPINACH

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…

MUSHROOM

White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

BRAZIL NUT

Brazil nuts are rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.