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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, TEMPLATE

Sweet Potato and Eggplant Bake

Posted on by Mary Ann Lesh

One-dish meal packed with nutrition.

PREP minCOOK minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 1 ONION
    • 3 Tbsps OLIVE OIL
    • 1 SWEET POTATO, peeled and cubed
    • 1 medium EGGPLANT, cubed
    • 1 RED PEPPER, cubed
    • 1 clove GARLIC
    • 1/2 tsp PAPRIKA
    • 1/2 tsp CUMIN
    • 1/2 tsp TURMERIC
    • 125 ml BROTH
    • 1 can chopped TOMATOES
    • 1 can CHICKPEAS
    • 3 Tbsp CILANTRO
    • 4 oz SOUR CREAM
    • SALT, SUGAR, TABASCO SAUCE to taste
  • DIRECTIONS
    1. Combine all ingredients in a baking dish and bake at 400 F for 30 minutes, stir, lower heat, and continue baking until vegetables are cooked.
    2. Serve with sour cream and cilantro.
PLANT FOOD FACTS

TOMATO

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

PLANT FOOD FACTS

EGGPLANT

Eggplant is a high-fiber, low-calorie food that reduces the risk of heart disease and helps with blood sugar control and weight loss. Eggplants, also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. They are usually considered a vegetable but because they contain seeds…

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 FEATURED, NEW, RECIPES, Soups

Lentil, Potato, and Spinach Soup

Posted on by Mary Ann Lesh

You can make a warm and hearty lentil and potato stew with bell pepper and spinach using basic pantry spices.

PREP 30 minCOOK 30 minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 1 cup dried LENTILS
    • 2 medium POTATOES, diced
    • 1 BELL PEPPER, chopped
    • 2 cups fresh SPINACH
    • 1 ONION, chopped
    • 2 cloves GARLIC, minced
    • 4 cups VEGETABLE BROTH
    • 1 Tbsp OLIVE OIL
    • CUMIN, SALT, PEPPER to taste
  • DIRECTIONS
    1. Sauté aromatics: Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic. Cook for 3 to 5 minutes until soft.
    2. Add bell pepper: Toss in the diced bell pepper and cook for another 2 minutes
    3. Simmer base: Pour in the vegetable broth, rinsed lentils, and diced potatoes. Add cumin, salt, and pepper. Bring to a boil.
    4. Cook: Lower the heat, cover the pot, and simmer for 20 to 25 minutes until the potatoes and lentils
    5. Add spinach: Stir in the fresh spinach and cook for 2 more minutes until it wilts. Serve warm.
PLANT FOOD FACTS

LENTIL

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

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

CUMIN

Cumin (español: comino) is a flowering plant in the family Apiaceae, native to a territory that stretches from the Middle East to India. Its seeds, which are contained within a fruit are dried and used whole or ground in the cuisines of many cultures. Cumin has a high content of nutrients such as iron (512% of the Daily Value…

Posted in FEATURED, NEW, RESOURCES

Fending Off Biotic Avengers

Posted on by Mary Ann Lesh

If it happens in the country where you live, you have an upset stomach. If you are visiting Mexico, it is Moctezuma’s Revenge, also known as turista. Experiencing new foods (some of them grown with classic compost), travel nerves, excitement, and adjustments in your normal intestinal flora and fauna can leave you vulnerable to bacteria that are everywhere, especially on fresh fruits and vegetables.

Even if you’re not vacationing or adjusting to life in a foreign country, you should be careful with all food, especially if it’s fresh. My Mexican mother-in-law taught me how to clean fruits and vegetables to cut down on some of that bacteria. From time to time, there are warnings in the United States about contaminated foods, with accompanying admonitions to be sure to wash your lettuce, strawberries, or whatever. Purifying your fruits and vegetables should be as habitual as brushing your teeth–maybe more so. In addition to the age-old germs, modern agriculture has further contaminated our foods with pesticides and waxy enhancers. A healthy immune system is the best defense against all kinds of illnesses, but some germs and chemicals are strong enough to break through even a healthy system, so it is wise to do what you can to keep them at bay.

  1. Wash your hands often, but certainly before you handle food.
  2. If you are going to eat raw fruit or vegetables like apples, pears, or cucumbers, peeling and all, rinse in lukewarm water to soften up wax enhancers, then scrub well with a vegetable brush and rinse again in tap water. It is usually not necessary to use detergent or other cleaning agents. If I’m very concerned about contaminants, I just peel them. Some good fiber and nutrients are lost, so it’s a toss-up.
  3. If you are going to peel or cook fruits and vegetables, a good rinse is enough to get rid of surface dirt. If you are peeling a banana or a tangerine, remember that you can contaminate the edible part with your hands. Using a brush for gritty foods like potatoes or carrots is a good idea to get rid of plain old dirt that might cling to them. Cooking will kill the bacteria.
  4. If you are cutting something with a knife, like an avocado, cantaloupe or watermelon, rinse the outside well, and be sure the knife and cutting board are clean.
  5. Opinions vary about the best way to purify porous foods that are eaten as they are: lettuce, celery, all kinds of berries, especially strawberries, and so on. My choice is this: rinse, soak for at least five minutes in a solution of water with a tablespoon or two of white vinegar or lemon juice, rinse again, preferably with bottled water if you don’t drink water from the tap. I have seen recommendations for baking soda as well as salt for the soaking process, but I haven’t tried them. Vinegar has worked well for me for a long time.
  6. Always be careful to clean and sterilize surfaces and utensils that have been in contact with raw meat of any kind before cleaning or peeling fruits and vegetables with them.

No one wants to live in a sterile bubble, avoid travel, and never taste anything new or different, so you are sure to have a tummy ache once in awhile, but if you live healthily and take these precautions, you can keep sick days at a minimum.

Posted in FEATURED, NEW, RECIPES, Salads

Cucumber Salad

Posted on by Mary Ann Lesh

Cucumbers and red bell pepper with sesame dressing

PREP 10 minSERVES 4
  • INGREDIENTS
    • 3 cups sliced CUCUMBERS
    • 1/4 cup sliced RED ONION
    • 1/2 cup chopped RED BELL PEPPER
      • DRESSING
        • 2 Tbsp SOY SAUCE
        • 1 Tbsp WHITE RICE VINEGAR
        • 1 Tbsp TOASTED SESAME OIL
        • 2 tsp HONEY
        • 2 Tbsp chopped CILANTRO
        • 1 Tbsp SESAME SEEDS
        • SALT and PEPPER to taste
  • DIRECTIONS
    1. Whisk DRESSING ingredients together. Pour over the vegetables and toss to coat.
PLANT FOOD FACTS

CUCUMBER

Cucumber (español: pepino) is a creeping vine plant in the Cucurbitaceae gourd family. There are three main varieties of cucumber—slicing, pickling, and burpless/seedless—within which several cultivars have been created. The cucumber originates from South Asia, but now grows on most continents, as many different types of cucumber are traded on the global market. They are low in calories but contain many important vitamins and minerals,…

Posted in FEATURED, NEW, RECIPES, Salads

Quinoa Tossed Salad

Posted on by Mary Ann Lesh

A NUTRIENT-RICH SALAD FOR ANY SEASON

PREP 30 minSERVES 4
  • INGREDIENTS
    • SALAD
    • 2-cups cooked QUINOA
    • 1 cup thinly sliced CUCUMBERS
    • 1 cup CHERRY TOMATOES, halved
    • 1/4 cup YELLOW BELL PEPPER, diced
    • 1/4 cup ORANGE BELL PEPPER, diced
    • 1/4 cup RED ONION, minced
    • 1/2 cup FETA CHEESE
    • 2 Tbsp PARSLEY, chopped
    • 1 cup cooked CHICKPEAS, rinsed and drained
    • 1/4 cup KALAMATA OLIVES, sliced
    • DRESSING
      • 1/4 cup OLIVE OIL
      • 1 tsp DIJON MUSTARD
      • 2 Tbsp RED WINE VINEGAR
      • 1 Tbsp LEMON JUICE
      • 1/4 tsp GARLIC POWDER
      • 1/4 tsp ONION POWDER
      • 1/2 tsp DRIED OREGANO
      • SALT and PEPPER to taste
  • DIRECTIONS
    1. Toss SALAD INGREDIENTS together
    2. Combine DRESSING ingredients in a jar and shake until well-combined
    3. Pour DRESSING over SALAD and toss lightly to coat
    4. Sprinkle with PARSLEY
PLANT FOOD FACTS

QUINOA

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

PLANT FOOD FACTS

CUCUMBER

Cucumber (español: pepino) is a creeping vine plant in the Cucurbitaceae gourd family. There are three main varieties of cucumber—slicing, pickling, and burpless/seedless—within which several cultivars have been created. The cucumber originates from South Asia, but now grows on most continents, as many different types of cucumber are traded on the global market. They are low in calories but contain many important vitamins and minerals,…

PLANT FOOD FACTS

TOMATO

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

Posted in FEATURED, NEW, RECIPES

Cauliflower Rice with Cheese and Mushrooms

Posted on by Mary Ann Lesh

Caulflower, mushrooms and garlic with parmesan cheese make a tasty dish that promotes good health in many ways.

PREP 10 minCOOK 10 minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 4 cups CAULIFLOWER RICE
    • 8 oz MUSHROOMS, sliced
    • 1 Tbsp BUTTER
    • 1 Tbsp OLIVE OIL
    • 1 ONION, diced
    • 1 clove GARLIC, minced
    • 1/4 cup BROTH
    • 1/2 cup PARMESAN CHEESE, grated
    • SALT and PEPPER to taste
    • (optional) PARSLEY
  • DIRECTIONS
    1. Sauté MUSHROOMS in BUTTER and OLIVE OIL, add GARLIC for 20 seconds
    2. Stir i. BROTH and CAULIFLOWER RICE, cook uncovered for 5 minutes
    3. Lower heat and stir in CHEESE
    4. 4 Season with SALT, PEPPER, and PARSLEY
PLANT FOOD FACTS

CAULIFLOWER

Cauliflower reduces cancer risk; fights inflammation; decreases risk for heart disease and brain disorders; provides high levels of vitamins C, K, and other vitamins and minerals; improves digestion and detoxification; aids in weight loss; helps balance hormones; and preserves eye health.

PLANT FOOD FACTS

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.

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 FEATURED, NEW, RECIPES, Salads

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