by Karen Roth, MSNC
With Halloween right around the corner, goodies lining store shelves, and bowls of colorful sweet treats around the office, it’s almost impossible to avoid candy during this time of year. But we’re here to help. Below are a few tips to help navigate the sea of sugar.
You don’t have to feel deprived. If there’s a piece of candy you look forward to during this time of year, indulge in a mini version of it. For me, it’s a Butterfinger. I don’t purchase a whole bag, but I buy a bag of mixed bars and set a couple mini Butterfingers aside for myself.
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 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.
by Karen Roth, MSNC
People are changing their diets to include more salads. That’s a good thing. But, it’s important to remember that you may be sabotaging your health by what you put on top of your salad. It's important we always check the labels.
Many of the off-the-shelf dressings still contain monosodium glutamate (MSG) and hydrogenated oils. It’s no secret... it’s clearly marked. And the fat-free dressings usually contain a good amount of sugar and sodium. They have to make up for the taste somehow!
I recently read the label on a fat-free raspberry dressing that not only listed high fructose corn syrup, but also red dye 40 and blue dye 1. Why would they need to add red dye 40? To compensate for the product only having 2% or less red raspberry juice!
And don’t be fooled by the “spray-on” dressings. They have multiple preservatives that may be harmful to our health. I even saw a honey mustard flavor that had yellow dye #5 and artificial flavors and preservatives. Why buy unhealthy brands when we can make our own salad dressings in less than five minutes. Your body and wallet will appreciate these recipes:
3 large eggs
1 tbsp. of red wine vinegar
¼ cup, plus ½ tbsp. of fresh lemon juice
½ cup of grated Parmesan cheese
¼ tsp. of salt
2 tsp. of anchovy filets (add an extra ½ tsp. if you like a stronger flavor)
¼ tsp. of dry mustard powder
½ cup plus 1 tbsp. of Olive Your Heart® Garlic Flavor
In a blender combine the first eight ingredients, and pulse on low speed increasing slowly to a medium range and blend until smooth (approximately 20 to 30 seconds). Slowly pour the olive oil through the opening of the lid for an addition 10 to 15 seconds.
Makes 2 cups. Each 2 tbsp. serving delivers 2,960 mg of omega-3s.
¾ cup of Olive Your Heart® Natural Flavor
¼ cup of raspberry vinegar (if unavailable in your area, use apple cider vinegar)
1 tsp. of salt
1 tsp. of dried basil
½ cup of fresh or frozen raspberries
¼ cup of water
2 tbsp. of honey
Fill the blender with all of the ingredients, except for the honey. Blend on low, slowly adding the honey through the lid opening. Then continue blending at a medium setting for 20 to 30 seconds.
Makes 1-¾ cups. Each 2 tbsp. serving delivers 2,960 mg of omega-3s.
Olive Your Heart®, blending Greek extra virgin olive oil with Norwegian marine oil, comes in the following flavors: natural, garlic, basil, and lemon. It’s non-GMO and contains no artificial ingredients. Olive Your Heart® is also delicious on its own as a salad dressing. You can’t get healthier than that!
by Karen Roth, MSNC
The olives used in Carlson Olive Your Heart® are made from ancient olive trees from the Kolymvari region in western Crete, Greece. Olive Your Heart® uses a base of Terra Creta extra virgin olive oil because of its low acidity and high levels of polyphenols – and also for its guaranteed quality and great taste.
Polyphenols are micronutrients that we get through certain plant-based foods. They are bursting with antioxidants that support overall good health. Think of antioxidants as crime fighters protecting the home front.
The low level of acidity in extra virgin olive oil is what gives it its complexity and delicacy of taste. Extra virgin olive oil is closest to the natural state of the olive, since it’s from the first pressing. It is the purest form of olive oil.
Oleic acid is a beneficial monounsaturated omega-9 fatty acid found in olive oil. Olive oil is generally higher in oleic acid than other vegetable fats. Oleic acid has the ability to resist free radical attacks, which protects cell membranes, proteins, and DNA from being damaged, just as it protects the oil from spoiling. Omega-9 fatty acids are linked to healthy cardiovascular systems, healthy cholesterol levels, improved immune function, and healthy blood sugar levels.
Olive Your Heart® also contains 1,480 mg of omega-3s from sustainably-sourced, high-quality, wild-caught Norwegian fish oil. The two really important omega-3 fatty acids are EPA and DHA, which support cardiovascular health, brain function, joint health, and immune function. Here are some other ways it can benefit our heart:
Fish oil, such as that found in Olive Your Heart®, contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Ninety percent of the omega-3s found in the brain are DHA, so it makes sense that supporting the brain will lead to heart healthy practices, like exercise and social interaction.
Olive Your Heart®, with its unique blend of extra virgin olive oil and omega-3s is a heart-smart choice – and a convenient way to get your omega-3s, especially for those who don’t like swallowing supplements.
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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