http://www.npr.org/blogs/health/2011/07/11/137761077/vitamin-e-pills-may-raise-not-lower-prostate-cancer-risk
Hmmm.... maybe vitamin supplements aren't the answer.
I've never been a huge fan of taking supplements because it somehow validates a crappy diet - as long as you're getting your vitamins, who cares what you're actually eating, right? Or, if you believe all the health claims that vitamin A supplements will improve night vision or vitamin D supplements will help your osteoporosis or vitamin X supplements will decrease risk of cancer or kidney disease or a heart attack... the fact is, all of these vitamins are present in FOOD!! Real food, that comes from the ground, that is nourished by the Earth's soil, and that nourishes us full-circle. We've survived very well without vitamin supplements for centuries.
As long as you're eating a variety of fruits and veggies, legumes, a little meat or milk or cheese, and whole grains, you don't need that extra 1500% DV of iron, or 560% DV of magnesium or 250% DV of selenium that comes in a little pill. Not to mention, ingesting such high amounts of some nutrients can have adverse effects on your health - this article relays a perfect example.
Now, I'm not fully condemning vitamin supplements. I know there are health conditions requiring vitamin supplements. I'm simply saying that it's probably overkill to be taking a daily multi-vitamin if you're already a healthy individual. Chances are, the vitamins are only making your pee expensive - and keep in mind, the fat-soluble vitamins (A, D, E, K) are stored in your liver and other places in your body. An excessive amount of these vitamins can cause serious health problems (Vitamin A overdose can be harmful to bones and skin, vitamin E overdose can cause diarrhea and vomiting).
Just some food for thought!
Wednesday, October 26, 2011
Friday, October 14, 2011
My plans for tonight involve squash.
Tonight will be a cold, dreary October evening and I'll be spending it in my warm kitchen (standing next to the oven, with some Witches Brew). Our garden is teeming with squash - acorn and butternut - and they're quickly piling up on our counter. I'll be trying this recipe I stumbled across from my new favorite food blog, Smitten Kitchen!
Spicy squash salad with lentils and goat cheese
Ingredients:
3/4 cup black or green lentils (I'm using red lentils, because that's what we have in our house at the moment)
6 cups peeled, seeded and cubed butternut squash (1-inch cubes) (from about a 2-pound squash)
3 tablespoons olive oil, divided
1 teaspoon ground cumin
1 teaspoon hot smoked Spanish paprika, or combo of paprika and chipotle powder
1/2 teaspoon coarse salt
4 cups baby arugula
1 cup soft crumbled goat cheese
1/4 cup thinly sliced mint leaves
1 tablespoon red wine vinegar, plus additional to taste
Directions:
Preheat oven to 400 deg F. Toss squash cubes with 2 tbsp oil, cumin, paprika, and salt. Arrange on a baking sheet, single layered. Roast for 20 minutes, stir thoroughly, and roast an additional 10-15 minutes. Let cool.
Soak lentils for 10 minutes in a small bowl, and drain. Cook lentils in boiling salted water for about 30 minutes (until tender but firm). Rinse with cold water, drain, and let cool.
Combine lentils and squash with arugula, half the goat cheese, mint, vinegar, and 1 tbsp oil. Season with salt, pepper, and more vinegar if desired. Sprinkle remaining cheese on top as garnish.
The deep orange hue of winter squash clues you into its vitamin A abundance (among other healthy stuff). At a meager 82 calories per serving, squash packs a mean punch with 457% of your daily value of vitamin A. It also gives you 52% DV of vitamin C and lots of iron, potassium, and manganese:
Iron: Helps distribute oxygen all over your body. Keeps you awake and alert and helps regulate your body temperature.
Potassium: Decreases your risk of stroke, heart and kidney disease, hypertension, and helps to keep a normal water balance in your body.
Manganese: Ensures healthy bone structure and bone metabolism. Helps to absorb calcium into the body.
Stay warm this weekend! And dare I say it............. GO GREEN!
Spicy squash salad with lentils and goat cheese
Ingredients:
3/4 cup black or green lentils (I'm using red lentils, because that's what we have in our house at the moment)
6 cups peeled, seeded and cubed butternut squash (1-inch cubes) (from about a 2-pound squash)
3 tablespoons olive oil, divided
1 teaspoon ground cumin
1 teaspoon hot smoked Spanish paprika, or combo of paprika and chipotle powder
1/2 teaspoon coarse salt
4 cups baby arugula
1 cup soft crumbled goat cheese
1/4 cup thinly sliced mint leaves
1 tablespoon red wine vinegar, plus additional to taste
Directions:
Preheat oven to 400 deg F. Toss squash cubes with 2 tbsp oil, cumin, paprika, and salt. Arrange on a baking sheet, single layered. Roast for 20 minutes, stir thoroughly, and roast an additional 10-15 minutes. Let cool.
Soak lentils for 10 minutes in a small bowl, and drain. Cook lentils in boiling salted water for about 30 minutes (until tender but firm). Rinse with cold water, drain, and let cool.
Combine lentils and squash with arugula, half the goat cheese, mint, vinegar, and 1 tbsp oil. Season with salt, pepper, and more vinegar if desired. Sprinkle remaining cheese on top as garnish.
The deep orange hue of winter squash clues you into its vitamin A abundance (among other healthy stuff). At a meager 82 calories per serving, squash packs a mean punch with 457% of your daily value of vitamin A. It also gives you 52% DV of vitamin C and lots of iron, potassium, and manganese:
Iron: Helps distribute oxygen all over your body. Keeps you awake and alert and helps regulate your body temperature.
Potassium: Decreases your risk of stroke, heart and kidney disease, hypertension, and helps to keep a normal water balance in your body.
Manganese: Ensures healthy bone structure and bone metabolism. Helps to absorb calcium into the body.
Stay warm this weekend! And dare I say it............. GO GREEN!
Wednesday, October 5, 2011
Apple-slauce
Apples, apples, everywhere! This weekend I went to Robinettes Apple Orchard in Grand Rapids and found myself with a bag of beautiful, freshly picked McIntosh apples. Now, I know that "an apple a day keeps the doctore away", but I'll admit that I'm not one of those gals that will eat an apple every day. So I made a big batch of homemade cinnamon applesauce instead. Let me just say...... YUM.
Homemade Cinnamon Applesauce
Ingredients:
3 lbs apples of any variety (about 10 medium sized apples), cored and chopped into 3/4-inch pieces
1 cup water
1/3 cup brown sugar
2 1/2 tablespoons lemon juice
1/2 teaspoon cinnamon (or more, depending on your taste)
Directions:
Add apple pieces, water, and brown sugar to a large saucepan. Stir well and bring to a boil. Cover the saucepan and reduce heat to a simmer for about 25 minutes, or until apples are soft. Uncover and bring heat up a bit to evaporate some water (about 6 minutes). Turn heat off, mash the apples to make an applesaucy texture with a potato masher or a fork, and add lemon juice and cinnamon. Stir well and let cool for 30 minutes before serving.
*Note - I left the skins of the apples on. It adds lots of extra fiber and nutrients, and gives the applesauce a little crunch. If you prefer a smoother applesauce, peel the apples before you core and chop them.
Homemade Cinnamon Applesauce
Ingredients:
3 lbs apples of any variety (about 10 medium sized apples), cored and chopped into 3/4-inch pieces
1 cup water
1/3 cup brown sugar
2 1/2 tablespoons lemon juice
1/2 teaspoon cinnamon (or more, depending on your taste)
Directions:
Add apple pieces, water, and brown sugar to a large saucepan. Stir well and bring to a boil. Cover the saucepan and reduce heat to a simmer for about 25 minutes, or until apples are soft. Uncover and bring heat up a bit to evaporate some water (about 6 minutes). Turn heat off, mash the apples to make an applesaucy texture with a potato masher or a fork, and add lemon juice and cinnamon. Stir well and let cool for 30 minutes before serving.
*Note - I left the skins of the apples on. It adds lots of extra fiber and nutrients, and gives the applesauce a little crunch. If you prefer a smoother applesauce, peel the apples before you core and chop them.
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