Free CSS Dropdown Menus Css3Menu.com

March 18, 2012

Reap the Benefits of a Garden

Have you ever wanted to have a garden? Whether it’s big or small, in pots or raised beds…your own garden to provide fresh, locally grown herbs and veggies for you and your family. Regina Ragone, Food Director for Family Circle magazine has wanted a garden for years.

Now that her dream of home ownership has come true, she’s planting her first one. She joins me on the podcast this week to share her gardening adventures. Go to my FaceBook page and tell me about your garden.

If this is your first garden, Regina says to start simple. She’s starting with peppers, string beans, summer squash and tomatoes. One of her favorite seed sources is Burpee. Check out the plant hardiness zones from the USDA to determine the vegetables that will grow best where you live.

In Florida, I have a space that works best for pots. Sandy, one of the local farmers at our farmers’ market, brings small lettuce and tomato plants perfect for pot planting. I put dry herbs that require less water in one pot and wet herbs in another. Lettuces go in a partial shady area while tomatoes need full sun.

Regina decided to go with a small raised bed garden. The first time expense for the supplies will be more than future plantings but the bed helps keep weeds and bugs from taking over. Many local garden centers now carry everything you need for pot, raised bed, window boxes or other garden ideas.

More sources for garden ideas:

http://www.apartmenttherapy.com/diy-small-space-pallet-garden-143775

http://www.apartmenttherapy.com/categories/gardening

Check out Gardener’s Supply Company for all types of supplies.

 

Don’t miss this month’s recipe for Pulled Buffalo Chicken Sliders. If you love slow cookers, you will have a hit on your hands with this recipe. By the way, my go-to-guy for all things slow cooker, Family Circle’s Michael Tyrrell has a FaceBook chat every Wednesday at 1pm ET.



September 29, 2011

A is for Apple and Attitude Which These Easy Recipes Bring to the Table

Do you live where the seasons change? I love Florida but miss the seasons in Tennessee where I grew up.  Especially fall…the leaves as they display their vibrant orange, yellow and red colors, the bright orange of the pumpkins and all the apples.

Here’s a little trivia for you. Do you know how many varieties of apples are grown in the US? According to the website fruitsandveggiesmorematters, there are over 2500 varieties. I had no idea. Did you?

OrlandoSentinel.com recently posted a helpful article discussing many of the new apple varieties, their flavor profile and availability. The next time you grocery shop, look for some of the newer varieties with names like SweeTango, Zestar, Jazz and Pinata.

Apples work at any meal or snack. For breakfast try Baked French Toast Fritters with Apples and Bananas. Gala and Braeburn apples are both tasty choices but most any apple will work. This recipe is from Keep the Beat Recipes™: Deliciously Healthy Family Meals and comes out of the National Heart Lung and Blood Institute (NHLBI). You can download for free the PDF of this entire cookbook or choose individual recipes such as the fritters and print them. 

Do you want a good everyday baked apple recipe? Try Oven-Baked Harvest Apples. The recipe is easy enough for everyday as it can be quickly prepared in the microwave but pretty enough with the dried cranberries and pecans for the holidays when you have more time to bake the apples. Try Gala, Granny Smith, or Jonagold varieties.

If you love chocolate and apples together, check out this recipe for Apple Chocolate Dips. Four ingredients: Granny Smith apples, lemon juice, semi-sweet chocolate and chopped pistachios.

If you’re wondering why the lemon juice, it keeps the apple slices from turning brown since only part of the slice is dipped in chocolate.

The recipe calls for melting the chocolate over a double boiler. But I melt the chocolate in the microwave on medium power about 20-30 seconds at a time and stir until the chocolate is melted. These will be very fun treats for after school, fall festivals, Halloween, or to wrap in cellophane as a festive gift.

Let me know if you try any of these recipes or if you have one to share, send it to me

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


August 18, 2011

Avocados: All that and more!

Suffering from an unfair bad boy reputation, avocados are plentiful right now and their nutrition credentials are impressive. Did you know that the avocado is considered a fruit? It’s in same family as cinnamon and bay laurel. California, Florida and Mexico lead the world in production.

South Florida grows an avocado called the Lite or SlimCado, which contains one third fewer calories and 50% less fat. According to an article on palmbeachpost.com, the SlimCado contains less fat due to the natural effects of Florida’s humid climate than the familiar Hass avocado grown in California.

But remember, the Florida avocado is quite a bit larger than its California cousin so your total portion still matters. The Florida avocado is a brighter green large fruit with a smooth skin while the California Hass is smaller with a dark green, pebble-looking skin.

My husband brought a SlimCado home from the market last weekend. It was not quite ripe (still hard to the touch) so I put it in a brown paper bag with a banana and it ripened in about two days.

The banana emits ethylene gas, which speeds the ripening process. You could put the avocado in the paper bag by itself but the days to ripen would be a little longer.

Let’s take a closer look at the creamy, buttery, smooth tasting avocado. It’s true, the avocado contains a fair amount of fat…but the majority of the fat is monounsaturated like you find in peanut, olive and canola oil plus it contains some polyunsaturated fat. These two types of unsaturated fat are considered the smart, heart healthy types of fat to add to the diet while cutting back on the much less healthy saturated fat and trans fat.

On fourth of an avocado contains only about 80 calories with five grams of monounsaturated fat and three grams of fiber. You’re also treated to a laundry list of healthful vitamins including C, K, and folate.

Avocados with their bright green flesh contain a bevy of carotenoids (remember these are naturally occurring nutrients that act as antioxidants) including beta-carotene, lutein and zeaxanthin. Plus newer studies have indentified some lesser known but equally as important carotenoids such as alpha-carotene and beta-cryptoxanthin (sounds like something out of Star Wars).

I’m a big fan of all avocados for they pair well with a wide variety of food. Slice them for salad and sandwich toppers, to include in quesadillas, and to make guacamole. Cube some for your salsa too and serve along side fish. Layer it on Swiss cheese for a sandwich in place of mayonnaise.

I’ll slice an avocado along with fresh heirloom tomatoes and a couple slices of fresh mozzarella cheese for a quick and healthy salad for lunch or a light dinner. Drizzle with a little basil-infused olive oil and balsamic vinegar and that’s it. Mm mm!

If you don’t have time to make fresh guacamole, try one of my favorites, Wholly Guacamole. We find it in 3-packs at Costco and keep it in the freezer. Also check out the California Avocado Commission for some delicious and easy to prepare recipes.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


August 3, 2011

Focus on These Foods to Help Protect Your Eyes

August 3, 2011

Did you know that age-related macular degeneration, aka AMD, is the leading cause of vision loss as you get older? Do you have friends or family members who are losing their vision?

Perhaps they’ve been diagnosed with AMD, which affects the central vision and results in significant vision loss or even blindness. Spots, referred to as blind spots, cloud this central vision making it very difficult to see faces clearly, read and drive. And don’t miss this. If you have a family history of AMD, are female or white…all three increase your risk.

What if you can add certain foods to your diet NOW to help prevent AMD down the road? Data from the Age-Related Eye Disease Study (known as AREDS) reported in the May 2009 issue of the journal Ophthalmology found that participants whose diets were high in certain nutrients including vitamin E and C, zinc, lutein, zeaxanthin, and omega-3 fats had the lowest risks of age-related macular degeneration.

Other studies suggest that a diet consisting of more low-glycemic foods (vegetables, fruits, beans, lentils and whole grains as examples) and less high glycemic foods such as candy, desserts, and sweetened drinks results in a lower risk for AMD.

In case you’re wondering how refined or processed foods, which are typically high on the glycemic index affect vision, here is what scientists currently believe. High-GI foods cause a rapid increase and decline in blood glucose levels as opposed to low-GI foods that raise blood glucose more slowly.

The rapid rise in blood glucose may damage the macula or part of the retina, which provides detailed central vision. The good news is that the certain nutrients just mentioned above seem to help protect your eyes from AMD.

Consider making these foods a staple in your diet.

  1. Citrus fruits, kiwi, berries, potatoes, tomatoes: Vitamin C
  2. Nuts (walnuts have fats that convert to omega-3s in the body): Zinc, Vitamin E and healthy fats 
  3. Red meat, poultry, beans, nuts, seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products: zinc
  4. Dark green leafy veggies such as broccoli, spinach, kale plus yellow foods such as corn and egg yolks: carotenoids: lutein
     and zeaxanthin.
  5. Cold-water fish like salmon or canned tuna: omega-3 fats

For more information on eye health, check out the National Eye Institute http://www.nei.nih.gov/health/maculardegen/index.asp.

The good news is that all the foods mentioned above are not only beneficial for eye health but for your total body health.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


June 16, 2011

Five Tips to Eat Brilliantly

June 15, 2011

One of my favorite things about summer is that the farmers’ markets and grocery stores are overflowing with beautiful, brilliantly colored produce. From the deep reds and burgundy of red peppers and cherries to the bright orange of cantaloupe, these brilliant colors suggest a powerhouse of nutrition hidden within just waiting to help protect and nourish your body.

The synergistic effect of eating various brilliantly colored fruits and veggies is too powerful to ignore. Think of synergy as the effect of a team working together.

So you have a quick and tasty summer recipe using your favorite fruit or veggie? Tell us about it at my blog or facebook

To create some synergy on the podcast this week is my guest Regina Ragone, registered dietitian and Food Director at Family Circle magazine. We chat up the latest research/health benefits of many fruit and veggie favorites such as:

Cherries: Studies by Dr. Reiter from the University of Texas Health Science Center suggest that consuming a small handful of cherries (dried or fresh is fine) one hour before you sleep on a long flight can help increase melatonin levels and may help with both jet lag and to reset sleep cycles.

Pineapple: One cup provides128% of the recommended daily amount of manganese, an essential nutrient that helps to destroy free radicals in the body…one more way that various fruits help protect the body.

Blueberries: Often referred to as the ultimate brain food, these berries may help protect against dementia and Alzheimer’s.

Limes: contain potential cancer-fighting properties called limonoids that remain in the bloodstream up to 24 hours after consumption of limes and other citrus.

Need a 15-minute recipe for an easy summer dinner? Check out the Family Circle recipe for Mango Chicken Salad. The recipe calls for rotisserie chicken and can be put together in no time.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast

And… don’t forget you can now find our podcasts at familycircle.com, keyword ‘podcast’.


Featuring Advanced Search Functions plugin by YD


©2011 Practicalories, Inc. All rights reserved.



Medical Disclaimer: The content provided on this web site is for information purposes only. It is intended to provide reference material and is not designed to provide medical advice. Please consult your healthcare provider regarding any medical issues you have relating to symptoms, conditions, diseases, diagnosis, treatments, and side effects.




Dr. Susan Mitchell's Blog