by Karen Roth, MSNC
With autumn upon us, what better time to enjoy seasonal fall vegetables? Beets are one of those vegetables many people shy away from. They seem intimidating. While the preparation calls for a little work, they're worth it for their exceptional nutrient benefits. Beets are an excellent source of folate and potassium. They're also low calorie, with 1 cup of beets coming in at only 75 calories. Here's a recipe you can make that's easy and delicious. (Hint: don't throw out the beet greens!)
BEET & PINE NUT SALAD
1 ½ cup of beets (cooked and peeled)
½ tsp. of salt
2 tbsp. of Olive Your Heart®, natural flavor
1 tbsp. of pine nuts
2 tbsp. of goat cheese
1 tbsp. of balsamic vinegar
Beet greens are similar in texture to Swiss chard and spinach. They are a great nutrient for healthy vision, since they're packed with lutein. They also contain about 800% of your daily requirement for vitamin K, which plays an important role in supporting bone health.
Beet greens contain only 40 calories per cup, and one cup of cooked beet greens provides about 150% of vitamin A, 60% of vitamin C, and 37% of potassium. Try this simple recipe before tossing beet greens into the trash.
BOILED BEET GREEN SALAD
1 bunch of beet greens, thick stems removed
1 tbsp. of Olive Your Heart®, garlic flavor
¼ slice of lemon
¼ tsp. of crushed red pepper
1 tsp. of sesame seeds
Salt and pepper, to taste
Now for another fall favorite – winter squash. You'll find many varieties of this healthy vegetable. One of my favorites is Delicata Squash. It cooks fast, and it's creamy and slightly sweet. The skin is thin, and is even edible if you like. Winter squash is generally low calorie and contains a good amount of folate and other B vitamins, like B-1, B-3, and B-6. Typically, one Delicata Squash is enough for two people. Next time you're in a hurry, consider trying this recipe instead of a potato.
STEAMED SQUASH WITH MAPLE SYRUP
1 Delicata Squash, cut in half long-ways and de-seeded
1 tsp. Olive Your Heart®, natural flavor
1 tsp. maple syrup
Salt, to taste
Cayenne pepper, to taste
Enjoy the new seasonal vegetables coming your way this fall!
by Laurel Sterling, MA, RD, CDN
Carlson offers a variety of vitamin K products – and I like them all for different reasons. K Complete provides vitamin K1, K2 as MK-4, and K2 as MK-7 in a single soft gel. Our body utilizes all three vitamin K forms to achieve optimal cardiovascular, bone, and blood health. K Complete is a great option to "cover all of our bases" for vitamin K requirements. K Complete provides 500 mcg of vitamin K1, 1.5 mg of MK-4, and 45 mcg of MK-7. For those who want more MK-4 or MK-7, they are offered in various strengths of soft gels and capsules.
Carlson also offers MK-7, with or without vitamin D3, in drop form for adults and children. Many people these days are savvy enough in their supplement regime to take calcium and vitamin D to support bone health, but few realize there's another important nutrient to promote bone and cardiovascular health: K2.
Vitamin D3 plays an important role in promoting healthy calcium absorption and creating bone building proteins. MK-7 then activates these proteins, which help bind calcium to the bone matrix. A healthy intake of MK-7 in our younger years can help build a foundation for optimal bone and heart health.
As you can see, each formulation of vitamin K that Carlson has created is important. Which one is best for you depends on your individual needs. Whichever you choose, remember that they are fat-soluble vitamins, so they're best taken with a meal that includes healthy fats, for the best absorption.
by Karen Roth, MSNC
Foods that are healthy for our skin include alkaline foods, like vegetables, fruits, olive oil, or herbal and green teas. We can also combat free radicals with powerful antioxidants such as vitamin C, vitamin E, quercetin, beta-carotene, and selenium. Papaya, bell peppers, and broccoli are high in vitamin C. Foods high in vitamin E include sunflower seeds, olives, and almonds. Brightly colored sweet potatoes and carrots provide beta-carotene. And foods that are high in selenium include tuna, shrimp, salmon, or sardines. If you don't get enough of these nutrient-rich foods in your diet, a supplement may be a great option.
Essential fatty acids, such as those found in fish oil, can also promote skin health. Look for the beneficial omega-3s EPA and DHA. And, last but not least, sufficient water intake is critical. Filtered water not only hydrates the skin, but also flushes toxins out of the body. Aim for half your body weight in ounces. If you weigh 140 pounds, your water intake should be 70 ounces.
Healthy, glowing skin starts from within. And you have it within your power to feed your skin with healthy, skin-loving nutrients.
The Daily Dose blog features health and wellness articles from Senior Nutritionist & Educator Jolie Root, LPN,LNC; Nutritionist & Educator Laurel Sterling, MA, RDN, CDN; and Featured Guest Blogger Karen Roth, MSNC. Other guest bloggers will also join us.
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