Nutrition. Vitamins. You.
Mushroom Hx Dr. Claire Arcidiacono, ND Omelets, risotto and even salads are all places you might find mushrooms. But did you know mushrooms are also an amazing supplement for our immune system? There are so many different types of mushrooms that sometimes it can …
PROTEINS~WHAT ARE THEY? By: Allie Might, FMC, INHC, ATT While we all know protein, do we really know how much we need on a daily basis? It’s also something we all like as there seems to be endless choices. There is also no wrong …
DAIRY~THE OPTIONS AND BENEFITS
By: Allie Might, FMC, INHC, ATT
Dairy is that food group that seems to be one of the easiest to consume and the most indulgent. This group is commonly associated with calcium and strong bones. It has a wide variety of choices but just how much do we need each day? Are we exceeding the recommended amount?
The USDA recommends that adults have three cups of dairy per day. This can be achieved in many ways. For instance, a cup of milk or fortified soy milk or a cup of plain yogurt is an easy way to start your day off with some dairy. Cheese is probably most people’s favorite way to add dairy into their diet as it’s the most diverse and delicious…it’s also easy to overindulge on cheese. You can have anything from a comforting cottage cheese to soft cheeses like ricotta or feta to hard cheeses such as cheddar, Parmesan or Swiss.
While dairy is a main source of calcium, it also supplies important nutrients such as, but not limited to, vitamins A, D and B’s, and minerals like phosphorus and potassium. Dairy is also a source of protein, making it a nice snack or addition to a light meal.
As we are getting our daily recommendation if dairy, how much calcium should we have per day? According to the Mayo Clinic, it is recommended that adults get 1,000-1,200mg of calcium per day. This is important for healthy bones and can be obtained from a combination of consuming dairy as well as adding in a calcium supplement.
BONE POWDER: This is comprehensive formula that is in powder form. Taking one scoop a day supplies calcium, magnesium, vitamins D and K, silica and boron. It can be mixed into water or plain yogurt, and can even be taken along with a Collagen Hx powder.
CALPLEX: This formula is a combination of calcium, vitamin D, phosphorus and boron. This unique formula supplies the bones with vital minerals in an easy to take tablet. This is a good option for anyone that doesn’t want to take extra-large tablets or prefers to take magnesium separately.
CALCIUM/MAGNESIUM: This is the classic calcium supplement that most this of when looking to add calcium to their vitamin regimen. It has a 2:1 ratio of calcium and magnesium so taking four of these a day helps to get in the extra nutrients for the bones in a simple way.
TROPICAL BONE PARFAIT
1 cup Plain Greek Yogurt
1 scoop Bone Powder
½ cup Rolled Oats
1 Tablespoon Chopped Almonds
1 Tablespoon Unsweetened Coconut Flakes
Pinch of Sea Salt
Combine Greek yogurt and Bone Powder in a bowl until completely mixed together. In a separate bowl, combine oats, chopped almonds, coconut flakes, sea salt and toss together (reserve a teaspoon of this mixture on the side). In a glass or jar, start with a third of the yogurt on the bottom of the jar. On top of the yogurt, layer in half of the oat mixture. Add half the remaining yogurt on top of the oats, then the rest of the oats on the yogurt. Finally, add the rest of the yogurt and garnish with the teaspoon of oats that were set aside. Enjoy as a light and healthy breakfast.
www.myplate.gov/eat-healthy/dairy
www.health.clevelandclinic.org/calcium-rich-foods
www.hsph.harvard.edu/nutritionsource/dairy/
www.health.clevelandclinic.org/is-milk-good-for-you
Seasonal Allergies! Dr. Claire Arcidiacono, ND Achoo! Achoo! Is it a cold? It is just dusty? Nope! Its allergy season! And along with allergy season is all the symptoms of allergies. Having symptoms of allergies tend to come during what is known as allergy …
VEGETABLES~GREENS AND BEYOND By: Allie Might, FMC, INHC, ATT Vegetables and greens always seem to be the most difficult for people to eat enough of on a daily basis. As I’ve talked to people over the years on this subject, I’ve noticed a few …
FRUITS~NATURE’S TREAT
By: Allie Might, FMC, INHC, ATT
Fruit is one of those groups that we all know and love. In my experience, it’s always that food that most people don’t seem to have problems getting into their daily diet. However, let’s explore this delicious group further.
What exactly is a fruit? Britannica defines it as ‘a fruit is the fleshy or dry ripened ovary of a flowering plant, enclosing the seed or seeds’. While we are familiar with the traditional types of fruits such as apples, bananas, oranges and strawberries this definition broadens this association. Such foods like tomatoes, zucchini, squash and eggplant also fall under this definition.
The amount and type of fruit may change depending on one’s wellness goals and health issues. However, on average, it is recommended by the USDA (Unites States Department of Agriculture) that adults should consume 1.5-2 servings of fruits per day. The general rule is that a serving is a cup of fresh fruit or juice or 1/2 cup of dried fruit. Keep in mind that this may slightly differ depending on what fruit you are eating.
So, why is fruit so important? Fruits contain essential vitamins and minerals such as vitamins A and C, potassium and calcium. They are also a source of fiber and help to support a healthy immune system as well as our digestion and heart. It is also easy to consume as fruit is incredibly versatile. It can be eaten raw, in a salad, cooked (some of them), added to a smoothie or even used in a concentrated powder form.
REDS Hx: This is made up of a wide variety of fruits and berries. Due to this having a low sugar content, it can be safe for those watching their blood sugar. It is perfect to add to water, plain yogurt, smoothies or plain oatmeal.
PURPLES Hx: This is similar to Reds Hx, but mainly consists of dark produce such as black cheery, blueberries, blackberries and elderberry. It can be used the same way as the Reds Hx and is the perfect complement to combine together.
ORANGES Hx: This is a great option for someone that may not like citrus or sweet, pale tropical fruits. These fruits tend to be have more of an acidic taste and can sometimes be harder for people to eat. This powder delicious and sweet in flavor, all while supplying essential nutrients like vitamins A, C and riboflavin. Try adding a scoop of this daily to water or plain Greek yogurt for a yummy and nutritious treat.
GUILT FREE FRO-YO
1 cup plain Greek Yogurt
1 scoop Purples Hx
1 scoop Reds Hx
1 teaspoon raw honey
Mix all ingredients together until well combined. Freeze for 6-8 hours, or overnight. Transfer to a bowl and garnish with fresh berries. Eat as a snack or dessert and enjoy!
CREAMSICLE FRO-YO
1 cup plain Greek yogurt
1 scoop Oranges Hx
1/2 Tablespoon unsweetened coconut flakes
1 teaspoon raw honey
1/2 teaspoon pure vanilla extract
Mix all ingredients together until well combined. Freeze for 6-8 hours, or overnight. Transfer to a bowl and garnish with fresh berries. Eat as a snack or dessert and enjoy!
www.britannica.com/science/fruit-plant-reproductive-body
www.myplate.gov/eat-healthy/fruits
www.medicalnewstoday.com/articles/324431