We all know we should eat our vitamins but the hardest part is getting enough and where to get them from. Of course you can always take a supplements but the best way to get your daily recommended is through their natural fruit and vegetable sources

Check out this article  from Real Simple on where to get all your recommend vitamins from.

Pills might seem like an easy fix, but food provides an abundance of nutrients, as well as fiber, that pills lack, says Mary Ryan, a registered dietitian in Jackson Hole, Wyoming.

These nutrients are what keep your body functioning at its best?building strong bones; improving brainpower, mood, and memory; and possibly helping the immune system ward off ailments both small (a cold) and large (cancer).

“Vitamins should be used only as supplements to the diet, not substitutes for healthy food,” says Jeffrey Blumberg, Ph.D., director of the antioxidant research lab at Tufts University, in Boston.

While there are hundreds of nutrients, the following information explains the ones you need to consume every day, what they do, and how to get them from your diet.

Vitamins B6 and B12

What it does for you: The B complex of vitamins (especially B6 and B12) keep blood, nerves, and the immune system functioning properly. A deficiency may be a risk factor for heart disease and stroke.

How much you need daily: The recommended dietary allowance (RDA) is 1.3 milligrams for B6 and 2.4 micrograms for B12.

Best food sources: B6 is plentiful in whole grains, bananas, beans, nuts, wheat germ, chicken, and fish. B12 is found in beef, pork, poultry, eggs, fish, and dairy.

How to eat enough of it: One cup of plain yogurt and a banana, one ounce of sunflower seeds, and three ounces of roast beef will fill your B12 and B6 quotas. B12 is found only in animal products, so vegans should take a supplement.

Vitamin C

What it does for you: Vitamin C is an antioxidant that has been shown to fight DNA-damaging free radicals. It may help to maintain a healthy immune system and boost HDL, the so-called “good” cholesterol.

How much you need daily: Seventy-five milligrams, but some experts recommend getting at least 200 milligrams. As for megadoses of C to prevent colds, there’s no scientific evidence that they accomplish anything.

Best food sources: Citrus fruits and juices, strawberries, red and green peppers, Brussels sprouts, broccoli, spinach, kale, and collard greens.

How to eat enough of it: Just one orange almost gets you to the RDA. Eat your recommended five servings a day of fruits and vegetables and you shouldn’t be lacking in C.

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With just a few short weeks till the New Year I’m sure you’ve said more than once “January 1 I’m going to hit the gym, or my new diet start 2010” You’ve started making those resolutions and checking them twice Well why wait? Why do we always set a date to begin living a better life when that date can be now? You can even start gradually so by your magic date you’re already there.

Well here are my few reasons why you should stop waiting and start your get fit/ new diet resolution today

1. You have 2 weeks to get re-acquainted with the gym before all of the other January 1^st people come.
2. You still have time to catch the great Christmas sales on workout equipment
3. If you start watching what you eat now, you’ll have less to make from that big Christmas Dinner that you would normally eat
4. If you’re taking time off for the holidays you can get in a few extra long workouts while you’re free
5. It’s not to late to ask that special someone to get you a gym membership or personal trainer for Christmas
6. You’ll look and feel better in the New Years dress, if you start toning up now.
7. It’ll be easier to sneak in a few crunches and squats while the kids are busy watching all of the Christmas specials or playing with their new toys.
8. That extra burst of energy you get from a good workout will help you get through the last minute shopping and gift wrapping.

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So I have to start with a confession…..

I LOVE EGG NOG.

It’s horrible for me I know nothing but creams, empty calories, and loads of sugar. But i’m addicted every night I have a glass or two. I should have never brought that first carton of the season, but now that I did I find myself making special trips to the store just to replenish my stock. YES, I have it bad.

So now that I’ve had my person Food Anonymous moment, let me tell you the power of friends. The other day I had a similar moment on Facebook. After reading my moment a friends of mine (also a friend in health and fitness) posted a link to a Healthy Egg Nog recipe. *queue angle music* It was like Greedy Girls Prayer had been answered. I’m so excited I’ve already picked up the  ingredients to try this this weekend. And of course i had to share because I know i’m not addicted alone. Enjoy

Healthy Makeover Eggnog

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I’m posting this weeks recipe a little early to give us the chance to get one more in before the big Turkey day. Since I know we can’t get through a holiday meal with a good desert this weeks recipe is just the alternative you need.

Glazed Chocolate-Pumpkin Bundt Cake

From EatingWell: October/November 2006

You don’t have to have pumpkin pie to still enjoy pumpkin and spice in a Thanksgiving dessert. This tender, moist cake uses pureed pumpkin to replace much of the fat and is delicately seasoned with classic Thanksgiving flavors.

READER’S COMMENT:
“I am making it for the second time this week! I’m making it into muffins this time so I can give them to the teachers… YUM ”

16 servings

Active Time: 30 minutes

Total Time: 3 1/2 hours (including cooling time)
Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |
Ingredients
Cake

* 1 cup all-purpose, flour
* 3/4 cup whole-wheat pastry flour
* 1 cup granulated sugar
* 3/4 cup unsweetened cocoa powder, (not Dutch-process)
* 1 1/2 teaspoons baking powder
* 1 1/2 teaspoons baking soda
* 1 teaspoon pumpkin pie spice
* 1/4 teaspoon salt
* 1 cup nonfat buttermilk
* 1 15-ounce can unsweetened pumpkin puree
* 3/4 cup dark brown sugar, packed
* 1 large egg, at room temperature
* 1 large egg white, at room temperature
* 1/4 cup canola oil
* 1/4 cup light corn syrup
* 1 tablespoon vanilla extract

Glaze & Garnish

* 1/2 cup packed confectioners’ sugar
* 1 tablespoon nonfat buttermilk
* 2 tablespoons mini chocolate chips, or toasted chopped nuts (see Tip)

Preparation

1. To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.
2. Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.
3. Blend 1 cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.
4. Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.
5. To glaze & garnish cake: Combine confectioners’ sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist.

Tips & Notes

* Make Ahead Tip: Prepare through Step 4 up to 1 day ahead. Glaze and garnish (Step 5) shortly before serving. Equipment: 12-cup Bundt pan

* Tips: To warm an egg to room temperature, either set it out on the counter for 15 minutes or submerge it (in the shell) in a bowl of lukewarm (not hot) water for 5 minutes.
* To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 13 mg cholesterol; 46 g carbohydrates; 4 g protein; 3 g fiber; 238 mg sodium; 159 mg potassium.

3 Carbohydrate Serving

Exchanges: 3 other carbohydrate, 1 fat

Technorati Tags: bundt cake, chocolate, Heart health, Low calorie | Low cholesterol | Low saturated fat, Low sodium, moist, pumpkin

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 Today’s recipe adds a little bit of veggies to our holiday mix. The traditional vegetable dishers (ie.. Collared greesn, cabbage, string beans etc.) are usally prepared in fatthat ofte and boiled down to the point where the nutrients are zapped out and you’re not getting the benifits of even having something green on your plate. So today’s recipe is not only a greener option of veggie but it even is healthier version of the traditional Green Bean Casserole.

Green Bean Casserole

From EatingWell:  November/December 2008

This healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. Our white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.

 

 

READER’S COMMENT:

“This madeover recipe tastes great – I took it one step further and eliminated the salt and oil and just sauted using a tablespoon of low-sodium fat-free chicken broth; in addition, I used fat-free sour cream – delicious! “

6 servings, about 3/4 cup each

Active Time: 30 minutes

Total Time: 45 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber |

Ingredients

• 3 tablespoons canola oil, divided
• 1 medium sweet onion, (half diced, half thinly sliced), divided
• 8 ounces mushrooms, chopped
• 1 tablespoon onion powder
• 1 1/4 teaspoons salt, divided
• 1/2 teaspoon dried thyme
• 1/2 teaspoon freshly ground pepper
• 2/3 cup all-purpose flour, divided
• 1 cup low-fat milk
• 3 tablespoons dry sherry, (see Ingredient Note)
• 1 pound frozen French-cut green beans, (about 4 cups)
• 1/3 cup reduced-fat sour cream
• 3 tablespoons buttermilk powder, (see Ingredient Note)
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder

Preparation

1. Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
3. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
4. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

Tips & Notes

• Ingredient notes:
• Don’t use the high-sodium “cooking sherry” sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.
• Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.

Nutrition

Per serving: 212 calories; 10 g fat (2 g sat, 5 g mono); 10 mg cholesterol; 23 g carbohydrates; 7 g protein; 3 g fiber; 533 mg sodium; 259 mg potassium.

Nutrition Bonus: Calcium (16% daily value).

1 1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 2 fat

  

Technorati Tags: collard greens, Diabetes appropriate, green bean, healthy holiday reipe, healthy veggie, Healthy weight, Heart healthy, High calcium, High fiber |, low calorie, low cholesterol, low saturated fat, string bean

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