eat your veggies wk 3

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GLORIOUS

GREENS

© INTEGRATIVE NUTRITION


GREEN VEGETABLES ARE THE FOODS MOST COMMONLY MISSING IN MODERN DIETS.

Learning to incorporate dark, leafy greens into the diet is essential to establishing a healthy body and immune system. When you nourish yourself with greens, you may naturally crowd out the foods that make you sick. Greens help build your internal rainforest and strengthen the blood and respiratory system. Leafy green vegetables are also high-alkaline foods which may be beneficial to people exposed to higher amounts of pollution in urban areas.

The alkaline minerals in our bodies are used to neutralize acidic conditions caused by the environment. Green vegetables will help to replenish our alkaline mineral stores and continue to filter out pollutants1.

Green is associated with spring, the time of renewal, refreshment, and vital energy. In Traditional Chinese medicine, green is related to the liver, emotional stability, and creativity.

GLORIOUS GREENS 2 of 5© INTEGRATIVE NUTRITION


NUTRITIONALLY, GREENS ARE VERY HIGH IN CALCIUM, MAGNESIUM, IRON, POTASSIUM, PHOSPHOROUS, ZINC, AND VITAMINS A, C, E, AND K.

They are loaded with fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals.

Although choosing organic is recommended, eating non-organic greens is still preferable to not eating any greens at all! Some of the proven and possible benefits of consuming dark leafy greens are:

• Blood purification

• Cancer prevention

• Improved circulation

• Strengthened immune system

• Promotion of healthy intestinal flora

• Promotion of subtle, light, and flexible energy

• Improved liver, gall bladder, and kidney function

• Cleared congestion, especially in lungs by reducing mucus



THERE ARE A WIDE VARIETY OF GREENS TO CHOOSE FROM, SO TRY TO FIND OPTIONS THAT YOU WILL ENJOY AND EAT OFTEN.

If you get bored with your favorites, be adventurous and explore new greens that you’ve never tried before.

Broccoli is one option which is very popular among adults and children. Also try to include bok choy, napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe, dandelion, and other dark, leafy greens.

Green cabbage is great cooked or raw, or in the form of sauerkraut. Arugula, endive, chicory, lettuce, mesclun, and wild greens are generally eaten raw, but can be consumed in any creative way you enjoy.

Spinach, Swiss chard, and beet greens are best eaten in moderation because they are high in oxalic acid, which inhibits the absorption of the calcium these foods contain2. However, rotating between a variety of green vegetables shouldn’t cause any nutritional consequences in regards to calcium3.



COOKING GREENS

Try a variety of methods like steaming, boiling, sautéing in oil, water sautéing, waterless cooking, or lightly pickling (as in a pressed salad). Boiling helps greens plump and relax. Boil for under a minute so that nutrients do not get lost in the water.

You can also drink the cooking water as a health-giving broth or tea if you’re using organic greens. Steaming makes greens more fibrous and tight, which helps you feel fuller, longer. This is a great method to help curb your appetite for those trying to lose weight4. Raw salad is also a wonderful preparation for greens. It’s refreshing, cooling, and supplies live enzymes.

1 Kelsay,Jl. ‘Effects of fiber, phytic acid, and oxalic acid in the diet on mineral bioavailability’. Am J Gastroenterol.1987; 82 (10),983-986.

2 www.drweil.com Avoid vegetables with oxalic acid? 2011. [cited 2013 February 15] Available from http://geti.in/1gEJkX5

3 Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. [document online] 2010 [cited 2013 February 15] Available from http://geti.in/ZoUkli

4 www.mayoclinic.com Energy density and weight loss: Feel fuller on fewer calories. 2001 [cited 2013 February 15] Available from http://geti.in/Vti83Y


http://geti.in/1gEJkX5

http://geti.in/ZoUkli

http://geti.in/Vti83Y

© integrative nutrition

sweet sensational vegetables

© integrative nutritionsweet sensational vegetables 2 of 3

sweet sensational vegetables Almost everyone craves sweets. Rather than depending on processed sugar, add naturally sweet foods to your daily diet to satisfy your sweet tooth.

Sweet vegetables soothe the internal organs of the body and energize the mind. And, because many of these vegetables are root vegetables, they are energetically grounding, which helps to balance out the “spaciness” people often feel after eating other kinds of sweet foods. Adding in sweet vegetables helps to crowd out less healthy foods in the diet.

A simple way to cook these vegetables is to follow the recipe on the following slide that we call Sweet Sensation. It has few ingredients and preparation time is minimal.

Sweet VegetableS

Semi-Sweet VegetableS

Other VegetableS

exampleSCorn, carrots, onions,beets, winter squashes,sweet potatoes, and yams

Turnips, parsnips, and rutabagas

Red radishes, daikon,green cabbage, andburdock

FlaVOr Sweet when cooked Subtly sweet

Don’t taste sweet, buthave a similar effect onthe body in that theymaintain blood sugarlevels, reduce sweetcravings, and break downanimal foods in the body

sweet sensation recipe • Use one, two, or as many as five of the sweet

vegetables mentioned on the previous slide.

• Chop the hardest ones, like carrots and beets, into smaller pieces.

• Cut softer vegetables like onions and cabbage into larger chunks.

• Use a medium-sized pot, and add enough water to barely cover the vegetables. You may want to check the water level while cooking, and add more water if needed. Remember, vegetables on the bottom will get cooked more than the ones on the top. Cook until desired softness. the softer the vegetables get, the sweeter they become.

• add any of the following ingredients: spices, salt, seaweed. You can also add tofu or a can of beans for extra protein.

• when the vegetables are cooked to your satisfaction, empty the ingredients into a large bowl, flavor as desired, and eat. the leftover cooking water makes a delicious, sweet sauce, and is a healing, soothing tonic to drink by itself.

other cooking methods include steaming, roasting, and stir-frying. You can also try simmering and pureeing vegetables to create a soup, or you can simply eat them raw, grated in a salad. be creative!

© integrative nutritionsweet sensational vegetables 3 of 3

THE GREAT ORGANIC DEBATE


WHAT IS THE ORGANIC DEBATE?

• A study published by the American Journal of Clinical Nutrition investigated the nutrient content of organic vs. conventional foods.

• The results showed no evidence to support organic foods having higher nutrient content than conventional.

SOURCE: http://geti.in/17I5Sk7

© INTEGRATIVE NUTRITIONTHE GREAT ORGANIC DEBATE 2 of 10

http://geti.in/17I5Sk7

THE STUDY IS DEBATED

• Many disagreed with the findings.

• Does nutrient content define the value of our food?

• Consider other factors:

– Taste

– Pleasure

– Relationship with food

• It is incorrect to conclude that there is no difference in organic versus conventional based on nutrient content alone.

SOURCE: http://geti.in/15QhNLo


http://geti.in/15QhNLo

TOXINS

Growth factor, pesticides and antibiotics are all possible sources of toxins in our food today.


GMO’S

• GMO’s are genes altered by the insertion of a modified gene or a gene from another organism using techniques of genetic engineering.

• What are the risks of consuming genetically modified foods?

• Are GMO’s toxic, allergenic, less nutritious and/or harmful?

• There are currently no regulations and there is limited labeling on GMO foods.


GET TO KNOW YOUR PLU’S

PRODUCE CODES DEMYSTIFIED

CONVENTIONALLY GROWN ORGANIC GENETICALLY MODIFIED

4 DIGIT CODE starting with 3 or 4

5 DIGIT CODE starting with 9

5 DIGIT CODE starting with 8

4011 94129 83137


ORGANIC VS. CONVENTIONAL

Organic trumps conventional with more phenolics, antioxidants, Quercetin, Vitamin C, and Vitamin E.

PERCENT OF TOTAL MATCHED PAIRS FOR A NUTRIENT IN WHICH THE ORGANIC SAMPLE NUTRIENT LEVELS EXCEED THE CONVENTIONAL SAMPLES BY MORE THAN 10%

0

20

40

60

80

100

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TOTAL ANTIOXIDANT

CAPACITY

QUERCETIN VITAMIN C VITAMIN E

SOURCE: http://geti.in/18DeFVD


http://geti.in/18DeFVD

DIRTY DOZEN PLUS™

FOODS MOST CONTAMINATED BY PESTICIDES AND INSECTICIDES:

1. Apples

2. Celery

3. Cherry tomatoes

4. Cucumbers

5. Grapes

6. Hot peppers

7. Imported nectarines

8. Peaches

9. Potatoes

10. Spinach

11. Strawberries

12. Sweet bell peppers

13. Kale/Collard greens

14. Summer squash

SOURCE: http://geti.in/15Qiy7l


http://geti.in/15Qiy7l

CLEAN FIFTEEN™

FOODS LOWEST IN PESTICIDES AND INSECTICIDES

1. Asparagus

2. Avocados

3. Cabbage

4. Cantaloupe

5. Sweet corn

6. Eggplant

7. Grapefruit

8. Kiwi

9. Mangos

10. Mushrooms

11. Onions

12. Papaya

13. Pineapples

14. Sweet peas (frozen)

15. Sweet potatoes

SOURCE: http://geti.in/15Qiy7l


http://geti.in/15Qiy7l

THE TAKE-HOME MESSAGE

• Organic foods do tend to be more expensive than conventional.

• Don’t skimp on healthy conventional foods just to afford a few organic items that match your budget.

• Use the Clean Fifteen™ and Dirty Dozen Plus™ to make informed choices.

• Always avoid GMOs.


eat your veggies wk 3

Food