Tip of the Week
A progressive approach to nutrition — one grounded in positive eating — focuses on the desire to get more out of food with real, pure ingredients. Here are two ways to incorporate plant-based, nutrient-rich foods into your diet:
* Make the most of the grocery store - Eating real, pure foods, including whole grains, is at the core of a healthy lifestyle. Take a closer look at packaging to find items made with wholesome ingredients. “People don’t always look as closely as they should,” says dietitian Toby Amidor. “Dig in and read the labels to get the full picture and educate yourself on the foods in your grocery basket.”
* Get into gardening - There’s no need to till your yard and plant rows of crops - gardening can start small, in a pot or container. Herbs, lettuce, spinach and tomatoes are all great porch and patio plants. If you’re feeling a little more ambitious, try a raised-bed garden with a variety of plants, from cabbage to cucumbers and beyond.
“Growing your own garden can do more than provide tasty produce. It can also be a therapeutic way to increase your overall intake of vegetables,” says Amidor.
Number to Know
50: The number of grams of protein recommended each day for the average adult. Men need slightly more; women slightly less.
2 limes, zested and juiced
2 habanero peppers, stemmed
2 tablespoons molasses or brown sugar
3 tablespoons vegetable oil
1 tablespoon minced ginger
1 teaspoon ground allspice
2 teaspoons chopped fresh thyme
2 green onions, sliced
1/4 teaspoon kosher salt
1/2 teaspoon fresh ground black pepper
Put all the ingredients in the food processor and purée. Makes about 1/2 cup, or enough for 1-3 pounds of meat marinated in a ziploc bag.
During World War II, Victory Gardens accounted for what percentage of vegetables produced in the U.S.?
A. 10 percent
B. 20 percent
C. 40 percent
D 75 percent
Wise to the Word
Jerk seasoning: A hot Jamaican spice marinade used to prepare barbecued meats. The basic recipe involves hot Scotch Bonnet peppers, thyme, garlic, green onions and spices like ginger, allspice, cinnamon, nutmeg and cloves.
The Dish On...
“Pass Me The Paleo’s Paleo Budget Recipes,” by Alison Handley
The Paleo Lifestyle is becoming extremely popular, but one of the major knocks on it is that eating Paleo is expensive. In this book you will discover recipes that will allow you to eat amazingly delicious, healthy food without breaking the bank.
Food Quiz answer
C. 40 percent. By 1944 an estimated 20 million American gardeners produced about 8 million tons of food, close to half of the fruits and vegetables consumed in the U.S.
Food for Thought: Making pure foods part of life
Tip of the Week