Tag Archives: RD advice

Add Green to Your Healthy Routine this St. Patrick’s Day

Kale Smoothie

Photo courtesy of Robert Gourley

St. Patrick’s Day is almost here. Get festive and show your Irish spirit this week by adding healthy greens to your celebration.

No food coloring is necessary! Green foods are an important part of a healthy diet and are packed with nutrients you can’t easily get from other foods. Leafy greens are a great source of antioxidants and many pack plenty of vitamins A, B (including folic acid), C, K and E, as well as iron, zinc., potassium, fiber, manganese and calcium..

To keep you and your family energized and healthy, add some healthy green juices to your St. Patrick’s Day celebration. Check out these delicious green juice recipes below.

Kale & Spinach Juice

In a blender or food processor, blend kale, spinach, celery, cucumber, lemon and apple

  • 6-8 kale leaves
  • 2 handfuls of spinach leaves
  • ½ cucumber
  • ½ lemon (remove peel)
  • 1-2 green apples
  • ½-1 cup water and/or juice (pineapple or apple)
  • Handful of ice cubes

Spicy Kale, Spinach, Apple & Carrot Juice

In a blender or food processor, blend kale, spinach, parsley, celery, apple, carrots and cayenne

  • 6-8 kale leaves
  • 2-3 handfuls of spinach leaves
  • 10 sprigs of parsley
  • 2 stalks of celery
  • 1-2 green apples
  • 2 large carrots
  • A pinch of cayenne
  • ½ -1 cup water and/or juice (pineapple or apple)
  • Handful of ice cubes

Kale, Cucumber, Mint & Fruit Juice

In a blender or food processor, blend kale, cucumber, lemon, mint and pineapple juice

  • 6-8 kale leaves
  • ½ cucumber
  • ½ lemon (remove peel)
  • 2 small handfuls fresh mint leaves
  • 1-inch thick slice fresh cored pineapple
  • ½-1 cup water and/or juice (pineapple or apple)
  • Handful of ice cubes

Kale, Spinach & Apple Juice

In a blender or food processor, blend kale, spinach, celery, apple, cucumber, lemon, ginger and mint

  • 6-8 kale leaves
  • 2-3 handfuls of spinach leaves
  • 2 stalks of celery
  • 1-2 green apples
  • ½ cucumber
  • ½ lemon (remove peel)
  • 1”-2” piece ginger
  • 2 small handfuls fresh mint leaves
  • ½-1 cup water and/or juice (pineapple or apple)
  • Handful of ice cubes

To sweeten up any of these juices, try adding an extra squeeze or two of lemon or lime, honey or a bit of ginger to taste. For an extra twist and to make your juice into a smoothie, add a half-cup of Greek yogurt or your favorite milk – including skim cow’s milk, soy, almond or rice milk.

Enjoy a healthy St. Patrick’s Day!

For more ideas on healthy eating and successful solutions, check out The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009). My guidebook of tips and eating plans makes healthy eating more enjoyable and more manageable. Connect with me online at @GeorgiaKostas and Facebook/GeorgiaKostasNutrition and visit: http://www.georgiakostas.com.

This nutrition information does not address individual health conditions. Please consult with your physician or registered dietitian to meet specific health and dietary needs.             

 

 

Advertisements

Part II: Tips for Making 2013 Healthier

SONY DSC

Could this be the year you keep your New Year’s resolutions all year long? It most certainly can be, even if you’ve already fallen back into old habits.

Take the pledge to follow through and achieve your goals this year. Following are tips for ensuring your healthy New Year’s resolutions last through 2013 and beyond.

Dine in – Make an effort to cook regularly at home. It will make you feel more connected to your food and allow you to take more control over your meals – the key to healthy eating. Cook easy, 5-ingredient recipes and plan on making enough so that you can enjoy extra healthy eats for leftovers throughout the week. Check out these resources for recipe suggestions – http://www.cooksmarts.com/cs-blog, www.heart.org, http://www.allrecipes.com/HowTo/Dinner-in-an-Instant/Detail.aspx, www.cookinglight.com and  www.eatingwell.com.

Allocate space – Set aside your own shelf in your pantry or refrigerator for your healthy snacks. Fill it with yogurt, hummus, cottage cheese, fruits, cut up veggies, popcorn, nuts and seeds so you know exactly where to go and where you should be reaching when hunger sets in. Making room in your pantry or fridge can make maintaining a healthy diet easier and will allow you to see when you are in need of re-stocking on healthy options.

Keep hydrated – Drink ample water. It’s important for skin, weight and overall health. Strive to drink half of your weight in ounces of water each day. To reach this goal, carry water wherever you go, all day long and keep sipping! A straw, pretty bottle or glass helps. Before mealtime, have a glass or two of water to cut your appetite and consider drinking hot water with lemon or lime slices before, with, after or between meals.

Rest up – Don’t underestimate how important sleep is to your overall health. It’s vital for mental, physical and emotional health and weight loss and maintenance, too. Try to get 6-8 hours a night and be aware that your diet can have a big influence on how well you sleep. Eating healthy foods will allow you to sleep better and through the night and more sleep means more energy to stay active and healthy throughout the day.

Get movin’ – Find ways to fit in 30 minutes daily of activity. Even if you don’t have time to hit the gym, come up with creative ways to stay active. Consider walking when talking on the phone and take the stairs as often as possible. Do squats while waiting for water to boil or when the microwave is heating food. Buy a jump rope and get your heart racing with jumping jacks to keep your heart and bones strong. Wear a pedometer daily, to track activity and strive for 10,000 steps a day. Remember, every bit counts.

For more ideas on healthy eating, check out The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009). My guidebook of tips makes healthy eating more enjoyable and more manageable. Connect with me online at @GeorgiaKostas and Facebook/Georgia KostasNutrition and visit:http://www.georgiakostas.com.

This nutrition information does not address individual health conditions. Please consult with your physician or registered dietitian to meet specific health and dietary needs.

# # #