Tag Archives: vegetables

More tips to change

How are you doing with your resolutions? Here are some more things to try for a healthier you:

Stop buying premade junk. That means cake mixes, cookies, canned soups, microwave meals. Make it yourself. Maybe you’ll need to spend time on the weekends preparing for the week. Or getting a pressure cooker to cook quicker or slow cooker to let it cook while you work. This way you know what you are putting in your body.

Eat and shop for local foods. Eat foods when they are in season. Try something new once a week.

Bring your own lunch to work instead of buying out.

Eat meatless meals once or twice a week. Eat more salads.

Make your breakfast ahead of time. Try some overnight oats.

Use Pinterest for recipe ideas.

Mix up your meals. Some people eat the same things day in and day out. Try something new and get out of that humdrum routine.

Keep your pantry stocked with healthy grains, spices, snacks.

This Year’s Dirty Dozen

Now that summer is almost here, the Victor crew thought it a good idea to revisit the Dirty Dozen guide for this year.

Topping the list this year is strawberries. This means they have more pesticides than any other produce and they should be purchased in organic form. In fact everything on the list should be purchased organic. In order the list is:
Strawberries
Spinach
Nectarines
Apples
Peaches
Pears
Cherries
Grapes
Celery
Tomatoes
Sweet bell peppers
Potatoes
Hot Peppers

Strawberries are high on the list because of the dozens of pesticides used with some of them including chemicals linked to cancer and reproductive damage. Poisonous gases are also being used in the soil, including nerve gas. Spinach has moved to second place because of a pesticide banned in Europe.

The Clean 15 that you can eat without worrying about pesticides are as follows:
Sweet corn
Avocados
Pineapple
Cabbage
Onion
Sweet peas (frozen)
Papayas
Asparagus
Mangoes
Eggplant
Honeydew
Kiwi
Cantaloupe
Cauliflower
Grapefruit

Some sweet corn, papayas, and summer squash are made from GMOs in the U.S.

Find out more from EWG.org (Environmental Working Group.)

Superbowl Sunday

This weekend is another Superbowl weekend. What will that do for your diet? You just made it through the holidays. Maybe you committed to more exercise and joined a gym. Are you keeping up with it or after a few weeks are you faltering? Then comes the Superbowl. It doesn’t have to get in the way of your goals. The Victor crew wants to help and so we searched for ways you can stay on track.

Here are some ideas:
Instead of frying those chicken wings, try baking or grilling them
Replace fries with baked zucchini or eggplant sticks
Make sliders instead of full-size burgers
Make a lower calorie chili using ground turkey or chicken
Serve hummus and light crackers or vegetables
Make a yogurt dip for fruit slices
If you have the taste for it, make kale chips
Roast some spiced chick peas – sweet or savory
Serve a vegetable pizza on whole wheat and lighten up on the cheese

Whatever you decide to have, try to incorporate vegetables. Eat slowly, you may feel full before you down too much. Remember beverages can have a lot of calories also.

Rutabagas

The Victor crew wanted to look at some odd foods so this week we will look at rutabagas. To some this may not seem odd but to some of us who have never had this, we are curious. Will we try one? Who knows? Maybe someday…

So we find that rutabagas are similar to turnips. It is a root vegetable that originated as a cross between the cabbage and the turnip. The leaves can be eaten as a leafy vegetable like spinach or chard. The name comes from Sweden. It is also known as a Swedish turnip or yellow turnip. Many countries just call them swedes.

Different countries cook it in different ways. The Finns roast, bake, or boil in soups, eat uncooked and thinly julienned in salads. They us it in any dish that has root vegetables. In Sweden and Norway, they cook it woth potatoes or carrots, mash it with butter, or create a puree. In the US, it mostly eaten in stews or casseroles, served mashed with carrots, baked in a pasty. Sometimes they will be found in a New England boiled dinner.

A medium rutabaga is about 386 grams and contains 145 calories. They contain 9 grams of fiber and 17 grams sugar. They are a good source of potassium at 33% daily value and Vitamin C at 160% daily value.

They can improve digestive health, boost your immune system and metabolic function, lower blood pressure and cholesterol levels.

More Healthy Eating Tips

Here are some more things to try to stay on track.

Add vegetables into your regular dishes. Try adding spinach or zucchini to pasta or peppers or other vegetables to tacos. Add spinach, peppers, and onions to omelets. Put a handful of baby spinach leaves in your sandwich.

Don’t be afraid to try fresh, frozen, and canned fruits and vegetables. Fresh produce in season is the best. Frozen would be second best option as there is nothing added. For canned vegetables be aware of the sodium content in them and choose the lower sodium option if you see them. For canned fruit, try fruits with no added sugar, packed in water, or packed with 100% juice (not syrup).

If you pack meals for others in your family, add some cut up fruits and veggies. Keep some fruits and veggies to use as snacks in your refrigerator.