Healthy Eating - The Greens Are Edible Too

We are accustomed to thinking of beets and turnips as root vegetables, but the leaves are also edible and nutritious. Greens became popular in the southern United States after the US Civil War. Food was scarce and people experimented to find new food sources.

Turnip greens are nutritionally dense, providing a good supply of nutrients for their number of calories. One cupful, with 29 calories, supplies...

• Vitamin A: more than twice the daily adult requirement
• Vitamin C: 66 per cent
• Calcium: 20 per cent
• Iron: 6 per cent
• Folate (vitamin B9): 42 per cent
• Vitamin E: 14 per cent, and
• several other B vitamins

Indigestible fiber, although not a nutrient, is important for slowing carbohydrate absorption, helping to stabilize blood sugar levels, and for keeping your digestive system healthy. One cup of turnip greens supplies 20 per cent of the daily fiber requirement.

The need for omega-3 and omega-6 fatty acids is not established but they are important for heart health. One cup of turnip greens provides about 92 mg of omega-3 fat and about 40 mg of omega-6 fatty acid.

Salads Packed with Living Nutrition. Make a salad with turnip greens, romaine lettuce, sliced cabbage, and your favorite vegetables. Or substitute the turnip greens for spinach occasionally.

Beet greens can add some color as well as nutrients to a salad or another dish. A cup of beet greens, with 39 calories, supplies the following recommended daily allowances...

• vitamin A: 220 per cent
• vitamin C: 60 per cent
• calcium: 16 per cent
• Iron: 6 per cent
• Riboflavin (a B vitamin): 24 per cent
• other B vitamins and vitamin E
• Fiber: 17 per cent

A cupful of beet greens also supplies 8.6 mg of omega-3 fatty acids and 93.6 mg of omega-6 fatty acids.

Use beet greens with other greens and chopped vegetables in a salad, or bake them with a little olive oil for a tasty, crunchy snack. Cooking.nytimes.com suggests making sauteed beet greens with olive oil, pepper flakes, and garlic.

If turnip and beet greens are unavailable at your local market, try planting from seeds or from scraps. Growing from seed will give you both roots and greens.

Cut off the top of the root and plant it in rich soil with plenty of compost and without rocks. Water daily to keep soil moist. This will not grow root vegetables, but it should produce more greens. Although the plants will tolerate shade, full sunshine for six hours a day is best. Eat healthily.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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Healthy Eating - 3 Breakfast Foods to Begin Your Day With. #nutrition

Chances are, you already know it's critical to be feeding yourself a healthy meal first thing in the day. A healthy breakfast will get your body running smoothly as you begin your day and ensure you maintain control over your hunger in the hours ahead. Unfortunately, many people who are trying to lose weight skip breakfast thinking this is a good way to cut calories. But this idea can backfire in a big way.
Rather than skipping breakfast, choosing a better breakfast is the way to go although some breakfast foods are wiser choices than others as far as maintaining steady energy and stabilizing your blood sugar levels are concerned.
Let's look at the three best breakfast foods for you to consider...
1. Eggs. Hands-down, you just can't go wrong with eggs. Eggs provide an ideal source of protein, some healthy fats, and will also provide a small amount of vitamins and minerals necessary for optimal function.
Anyone who consumes eggs first thing in the day tends to have more control over their hunger during their meals later on in the day. Therefore, they are less likely to over-consume calories.
2. Low-Sugar Plain Greek Yogurt. Greek yogurt is another excellent choice for fueling your body first thing in the morning. Many people shy away from dairy-rich foods, thinking they're not a healthy addition to their eating plan, but this isn't the case.
As long as you choose wisely, you can certainly include them. Plain Greek yogurt is...

• lower in sugar content,
• rich in protein, and will also
• provide calcium to strengthen your bones.

Plus, Greek yogurt will also contain probiotics which are necessary for proper immune system support and digestive health.
Complete this meal by adding some berries, bran flakes/buds and a few nuts.
3. Whey Protein. While you may not want only to have a liquid calorie intake first thing in the day as they don't provide the satiety benefits you're after, consider adding a protein shake to your breakfast food choices.
If you are eating breakfast food that doesn't offer much protein - say a bowl of oatmeal or a banana with peanut butter, the protein shake will help round out the nutrition, bringing the protein you need to your breakfast.
Plus, those who consume whey protein powder also tend to experience greater appetite suppressing benefits. This too could help you limit any mid-morning snacking.
Keep these breakfast options in mind as you gear up for your morning. Taking 10 minutes to prepare a healthy meal will pay off regarding the energy and appetite control you experience during your day.

Although managing your health can be very challenging, there are many steps you can take to improve your overall health. You can make simple changes to your daily routine and lower both your weight, your blood sugar levels and your blood pressure. Hang in there, the longer you do it, the easier it gets.


For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.
The answer isn't in the endless volumes of available information but in yourself.
Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

Article Source: http://EzineArticles.com/9400040

By Beverleigh H Piepers

Article Source: http://EzineArticles.com/9400040

Article Source: http://EzineArticles.com/9400040