Top Green Foods to Get You in the St Patrick’s Day Spirit.
As St. Patrick’s Day approaches the whole world seems to turn green, so why shouldn’t your diet? Incorporate these five nutrient-rich foods into your meals to get into the holiday spirit. You won’t need the luck of a leprechaun to feel great about the healthy foods your eating, leave that all up to these powerful greens!
Limes are normally thought of as a flavorful supplement to most foods, but they should be appreciated more for their healthy contributions. Limes contain Vitamin C, which helps the immune system and helps neutralize free radicals in the blood that can cause high cholesterol. Zest the peel of a lime to get some extra fiber, too!
When we hear that a food contains fat everyone runs the opposite way. But don’t run! Avocados contain omega fatty acids that promote heart health by increasing your HDL (good cholesterol) levels and decreasing LDL (bad cholesterol) levels. Along with their contribution to heart health avocados contain 25 essential nutrients, including important vitamins and minerals. Whether you make some delicious guacamole or slice up some fresh avocado for your sandwich, be sure to take a bite out of this green goody!
When you think of “green” foods does your mind automatically go to fruits and vegetables? Mine usually does too. But this little green nut is packed with nutrients, vitamins and minerals that are just as important for your body as the ones in the typical greens foods. Pistachios are a great heart healthy snack if you need something on the go.
Spinach is a great source of vitamins A and K, iron and folate. These vitamins and minerals are important for bone health, lower blood pressure and even help your hair grow! Cooked or raw spinach is a simple, nutrient-rich addition to any meal.
This new trendy vegetable has gotten a lot of attention lately, with good reason. As a source of vitamins, antioxidants, and fiber, kale has unlimited health benefits. These benefits include bone health, reduced risk of heart disease and it even has compounds that promote eye health. Unsure of how to incorporate this leafy green into some meals? Drizzle the kale with some balsamic and a pinch of salt and pepper. Bake in the oven until crispy for a delicious chip-based side. If you have a homemade pesto recipe, replace the basil with kale for a new twist on a traditional sauce. Or for a third choice, replace your usual salad lettuce to raw kale! Kale is a green with a lot of flavor that could serve as a nutritious twist to any meal.
Written by Morgan Brod, Nutrition Student/Intern
Eat Right Bucks County
Registered Dietitian Nutritionist Approved!
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One of the main nutritional reasons consumers eat meat is because they believe it is a source of protein that they need in their diet. While meat is a good source of protein when consumed properly, it also can have negative effects if over-consumed, like cardiovascular disease. Individuals who are at risk for heart disease but have eaten a meat-based diet their whole life may be hesitant to make such a big change.
Luckily, with vegetarianism trending, there has been an outbreak of new flavors and dishes conveniently served at delicious restaurants in the Bucks County area!
Some personal favorites include Blue Sage in Southhampton, Sprig and Vine in New Hope, and The AllWays Café in Huntington Valley. The vegetarian dishes in these restaurants are creatively prepared in a way that makes you appreciate a meal full of flavor, color, and texture. Eating out at restaurants that offer fresh and healthy options, such as sweet potato quesadillas from The AllWays Café, a personal favorite, has helped me realize the incredible variety out there. It is easy to get into a vegetarian-rut, it takes a little more thought behind your food, but once you taste it – there’s no going back.
Restaurants that have a focus on vegetarian meals are popping up everywhere, hopefully helping to raise awareness about how achievable it is to maintain and enjoy a variety of meatless dishes. This is good news for those already on a vegetarian diet, and better news for those attempting to work on their health by incorporating nutrients from other food groups then meat products.
Next time when dining out with family and friends try an edamame falafel wrap from Sprig and Vine or the blue corn asparagus tacos from Blue Sage. Your taste buds will thank you!
Article written by Morgan Brod, Nutrition Intern
Registered Dietitian Approved Content
Interested in vegetarianism or want to make sure your vegetarian diet is balanced? Call us at Eat Right Bucks County to set up an appointment with one of our Registered Dietitians Nutritionists. We accept most major insurances. Blue Cross & Aetna offer preventative visits FREE to their members, 6 -10 visits per calendar year!
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Say No To The No Fat Diet
Written By: Andrea Young RDN, LDN of Eat Right Bucks County
Registered Dietitian Nutritionist in Doylestown, Pa
February is American Heart Month! Following a low fat diet is important, however, it’s important to maintain our intake of heart healthy fats. Fats are essential in our diet and provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel, so make sure to keep Heart Healthy Fats in your diet! To get the benefits of heart healthy fats make the month of February the month you switch the unhealthy fats in your diet to heart healthy fats.
- Unsaturated fats are the Heart Healthy Fats. Omega-3 fatty acids are unsaturated fats that may reduce the risk of sudden cardiac death, help keep blood vessels flexible and reduce excess blood clotting. Polyunsaturated fats and monounsaturated fats will lower bad cholesterol (LDL) when used in place of saturated fat.
- Polyunsaturated Fats
– Omega-3 Fatty Acids Sources: Fatty fish such as salmon, herring, sardines, and trout. Flaxseed, walnuts and canola oil also contain omega-3.
– Omega-6 Fatty Acids Sources: Vegetable oils such as corn oil, safflower oil, sesame oil, soybean oil, and sunflower oil. Walnuts, sunflower seeds, pumpkin seeds, sesame seeds, and soy flour also contain Omega-6.
- Monounsaturated Fats Sources: Vegetable oils such as olive oil, canola oil, and peanut oil. Nuts such as almonds, cashews, peanuts, and pecans. As well as avocado, peanut butter, and almonds butter.
Avoid or Limit
Saturated & Trans Fats
- Saturated fats and trans fats raise the level of cholesterol in your blood. High levels of blood cholesterol increase your risk of heart disease and stroke.
– Many foods high in saturated fats are also high in cholesterol – which raises your blood cholesterol (LDL Cholesterol) even higher.z
– Foods Containing Saturated Fat Include: fried foods, fatty beef, lamb, pork, poultry with skin, beef fat, lard, cream, butter, cheese and other dairy products made from whole or reduced-fat (2%) milk. Tropical oils including coconut oil, palm oil, palm kernel oil, and cocoa butter also contain saturated fats
– Foods Containing Trans Fats Include: stick margarine and some tub margarines, and vegetable shortening. Fried foods including doughnuts, French fries, other deep-fried fast food items contain trans fast. As well as commercially prepared foods containing partially hydrogenated oils including crackers, cookies, cakes, pastries, and snack foods all contain trans fats.
We are still without power at Eat Right Bucks County. Our Doylestown office will be closed today, February 6th. 2014
Sign Up For Bucks County CSA
Eating local not only helps to keep our local farmers in business and support our local businesses, eating local can also benefit our environment. Most of the produce sold in our supermarkets are from other counties, states, or countries. Our foods travels on average 1500 – 2500 miles. Locally grown foods travel less miles, have less packaging, therefore decreases total pollution!
Not only does eating local decrease pollution, but it is also a great way of learning exactly how your food is grown! If you are concerned, or are just interested, with how your foods are grown buying from local farmers is a great way to meet the farmers and talk about how they grow your foods. You can inquire if pesticides are used and how often, if they are certified organic (or working on it), or any other questions you may have! Many farms also sell fresh milk, eggs, meat, and poultry. When buying local you are able to ask and see how the animals are being treated and how far the meat is traveling before being sold.
Another great benefit about buying local foods is participating in Community Supported Agriculture (CSA). CSA’s are a great way to become a “share-holder” in a local farm in exchange for fresh fruits and vegetables. As a CSA member you are able to receive fresh fruits and vegetables that are grown on the farm. Many CSA’s are through the spring, summer, and fall months but some farms feature winter CSA’s. Different CSA’s offer different fruits and vegetables including but not limited to, arugula, beans, beets, broccoli, carrots, celery, herbs, sugar snap peas, squash, swiss chard, strawberries, melons, turnips, beets, tomatoes, eggplant, onions, and peppers.
- Barefoot Gardens- organic farming practices. Gorgeous new seedling picture (left) and March greenhouse picture (below) from Eric Vander Hyde, Farm Owner and Vegetable extraordinaire. Kristie was a member of their 2013 summer CSA & signed up for some of their delicious summer veggies for summer share 2014- pick up at the Doylestown Farmer’s Market)
- Farm Located at:
If you anticipate spending $20/week – sign up below for $20 x 31 weeks = $620
- If you anticipate spending $42.50/week – sign up below for $42.50 x 31 weeks = $1317.50
- Blooming Glen Farm
- 98 Moyer Rd Perkasie, PA 18944
- A full share costs about $33 a week.
- The cost of a 2013 full share is $795. FULL Share members pick up produce every week (for a total of 24 weeks).
- The cost of a half share is $415. HALF Share members pick up every other week (for a total of 12 weeks).
- You will have the option at registration of making a full payment (Full share: $795; Half share $415), or making a down payment (Full share: $250; Half share: $125), with the balance due (including an additional charge of $5) on May 1st. Individualized payment plans are always available upon request.
- The boxed delivery share, which is an abbreviated 16 week season starting mid to late June, and does not include the pick-your-own crops, costs $530. Delivery locations are listed on the registration page.
- Clear Spring Farm
- 206 Garr Rd. Easton, Pa 18040
- Full Share is $600 in full or $300 now and then the remaining $300 by 4/15/14
- Half Share is $325 in full or $162.50 now and then $162.50 by 4/15/14
- Myerov Family Farm (Kristie participated in their CSA last year, especially loved the honey! Yes, this farm has honeybees! Pick up is at the Doylestown Farmers Market)
- 306 Elephant Road Perkasie, PA 18944
- Whole Share with 12 hour work commitment Full payment – $600 Deposit – $200, with a balance of $400 due by May 1, 2014
- Whole Share, no work Full payment – $720 Deposit – $240, with a balance of $480 due by May 1, 2014
- Half Share with 6 hour work commitment Full payment – $360 Deposit – $120, with a balance of $240 due by May 1, 2014
- Half Share, no work Full payment – $420 Deposit – $140, with a balance of $280 due by May 1, 2014
- Whole Share No Money, Work 4 hours a week for 24 weeks, Interview required
- Ways to Fulfill the Work Commitment
- Help at the Farm; Host a CSA Pick Up location in your neighborhood; Huckster the Farmers Market; Produce a Farm Event, Pot Luck Dinner, Farm to Table Gala; Host the CSA Blog Help with Marketing and Outreach
- Pennypack Farm
- 685 Mann Rd, Horsham, PA 19044
- A large share is 10 units.
- A small share is 6 units.
- A “unit” is what you typically get at a supermarket, like a bunch of carrots, a bag of lettuce. Value of the shares is approximately equivalent to the same local organic produce in grocery stores, but members receive significantly more value through U-pick opportunities and bumper crops.
- 6 unit share is $540
- 10 unit share is $780
- Roots to River Farm – organic farming practices. (Kristie participated in their Winter CSA and is particularly fond of their multicolored and fun shaped organic carrots!)
- 3211 N. Sugan Rd. New Hope PA 18938
- A full share is an average of 10-15 pounds per week of seasonal fruits and veggies from June through October. This is enough to feed an average family that likes their vegetables. $675.
- A half-share is one full-share pickup every other week from June through October. This share is ideal for a couple or single person who likes their veggies. $350.
It is important for us all to try to eat at 5 servings of fruits and vegetables every day! When purchasing fresh fruits and vegetables you may be unsure of how to prepare them and incorporate them into a meal. And maybe just need learn a little bit more about these superfoods to WANT to eat them or learn how to prepare them so they tasty great!
If you are trying to improve your health, include more fruits and vegetables in your diet, or manage your weight, making an appointment with a registered/licensed dietitian nutritionist at Eat Right Bucks County can help you reach your goals! Eat Right Bucks County is located in Doylestown at 875 N. Easton Rd Suite 6B, Doylestown PA 18902. We accept insurance and now feature online booking! Visit EatRightBucks.com to learn more! We also have a second nutrition counseling office in Buckingham at Buckingham Family Medicine.