10 Delicious Ways To Eat Frozen Vegetables

There is a common theme we are all hearing about:  Eat More Fruits and Vegetables.

Many diets (including DASH, Mediterranean, and Whole 30), the US government (USDA), and my doctor all recommend eating more fruits and vegetables.

Even though I like fruit and vegetables I do not typically eat four to five servings per day as recommended by the DASH diet.

I eat more fruit as compared to vegetables.  Fruit is easy.  Apples, bananas, peaches and pears do not require any preparation.  Vegetables are different.   Most vegetables need to be washed, chopped and cooked.

I have decided to increase the increase the amount of vegetables in my diet because they are so nutritious.  They have many nutrients, including potassium, dietary fiber, folate, vitamin A and vitamin C.  Vegetables are low in fat and calories and do not have cholesterol.  ChooseMyPlate.gov

In my effort to increase vegetables in my diet I don't really want to increase my time in the kitchen: cleaning, chopping and cooking. so I decided to investigate frozen vegetables.

I always thought that fresh vegetables were more nutritious than frozen vegetables.  But that is not necessarily true.  Typically vegetables are picked at peak ripeness and often frozen within hours, locking in nutrients and flavor.  Frozen foods retain their vitamins and minerals and there is no change in carbohydrate, protein or fat content.  In some cases, frozen foods have more vitamins and minerals as compared to fresh because fresh foods lose vitamins and minerals over time while freezing preserves nutrients.  Nutrition and Frozen Foods

When I went to Meijers to purchase the frozen vegetables I noticed they were having a sale.  Ten bags of frozen vegetables for 10 dollars.  One dollar per bag!  Wow!  The frozen vegetables had already been cleaned and prepared for steaming in the microwave.  Easy!

I made sure not to purchase frozen vegetables with any type of sauce   I bought only plain vegetables without any added salt or fat.

Given below are 10 easy and delicious ways to eat frozen vegetables:

1. Add green peas to salad 
2. Add corn to mashed potatoes and gravy 
3. Mix parmesan cheese and butter with broccoli 
4. Add curry powder to mixed vegetables Spices To Add to Mixed Vegetables
5. Add broccoli and cheese to a baked potato
6. Roast squash cubes with parmesan cheese and garlic powder  How to Roast Frozen Vegetables
7. Mix feta and parsley with baby lima beans Lima Beans with Feta and Parsley
8. Mix green beans with cooked pears Green Beans and Pears
9. Make pea and feta fritters  Pea and Feta Fritters
10. Make spinach artichoke dip  Spinach Artichoke Dip

Why don't you give your body a nutritious boost by adding a bag or two of frozen vegetables to your diet this week?

Stomach Issues and GMO's

It seems like more and more people are having stomach issues.  My friends, family and acquaintances, especially the younger generation, have complained of stomach pains and digestion problems.

Young adults and children have been eating foods with GMOs since they were born.  I don't think it is a coincidence that younger people are having stomach issues.

The Institute for Responsible Technology reports that many health problems have increased since GMOs were introduced in 1996.  The percentage of Americans with three or more chronic illnesses jumped from 7% to 13% in 9 years, food allergies increased and disorders such as autism, reproductive disorders and digestive problems are growing.  Although there is not sufficient research to confirm GMOs are a contributing factor, the American Academy of Environmental Medicine recommends we start protecting ourselves and children who are most at risk. Responsible Technology

GMOs are Genetically Modified Organisms whose genetic materials have been altered using genetic engineering (GE).  GMOs (or GE foods) are created in the laboratory.  Scientists change the plant or animal's DNA by inserting genes (typically from an unrelated species) to produce specific traits.

The FDA indicates that "Credible evidence has demonstrated that foods from the GE plant varieties marketed to date are as safe as comparable, non-GE foods".   FDA

China, Australia and the European Union require GMO foods to be labeled.  Regulations for a new labeling law in the US are being developed.  GMO Labeling 

More than 93% of corn, soy, and cotton in the US is genetically modified.  95% of sugar beets are also genetically modified.  US GMO crops

So you might think that if you avoid corn on the cob, soy sauce and sugar beets you are not eating  foods with GMOs.  Not True!  

Any processed foods that includes canola oil, corn syrup and soy protein probably have GMOs.  

Also most of our sugar comes from sugar beets (not sugar cane) and most of the sugar beets are genetically modified.  So if you are hungry for something sweet look for desserts that have evaporated cane juice in the ingredients rather than sugar beets.  Also be aware that sugar is added to many foods that are not even considered sweet:  ketchup, potato salad, tomato sauce and salad dressings.  Many juices and soda have corn syrup.

Canola and soy oils are added to many processed foods: breads, bagels, frozen pizza and sandwiches, crackers, chips and cereals.  Soybean oil has been the leading fat in processed food for the past five or six decades. It’s so prevalent that it up to 10 percent of our total daily calories could from from soybean oil.  Alternet article  Foods with Corn and Soy Oils

Nearly 50% of the GMO corn and 70% of the GMO soybeans grown in the US go to livestock and poultry feed. This means that GMOs could be in yogurt and milk.  GMO's in dairy

Until more scientific studies are completed regarding the impact of GMOs on human health you should consider reducing GMOs in your diet.  Perhaps stomach issues will be reduced.  

1.  Eat fresh, whole, unprocessed foods marked "certified organic" or "USDA organic" 

2.  Purchase foods with a non-GMO seal

3.  Skip soybeans, canola, cottonseed, corn and sugar from sugar beets, which are at highest risk of being genetically modified  

4.  Eat grains, seeds, nuts and beans which are non-GMO. CNN non-GMO diet List of non-GMO foods/brands

10 Reasons to Spin

A spinning class is a great way to exercise.  Here are ten reasons to give it a try:

• It is high intensity and burns 300 - 500 kcal per hour
• Each person can spin at their own fitness level
• Strengthens muscles in lower body 
• Improves back and hip muscles
• Strengthens core
• All types of people spin: young, old, male and female
• Standing while pedaling improves strength
• Music keeps everyone energized and focused
• Provides post-exercise feel good buzz
• It is fun!

Spinnning is a form of exercise that focuses on endurance, strength, high intensity and recovery.  A special stationary exercise bicycle with a weighted flywheel is used.

One of the major advantages of indoor cycling is that each person can exactly control his/her level of intensity and fitness level but still remain as a group together.  

Spinning is a high-intensity cardio workout which is an effective and efficient way to burn calories.  A 60 minute spinning class will burn about 300 - 500 kcal.  Spinning strengthens the muscles of the lower body and tones the quadriceps and hamstrings.  It also works the back and hips and strengthens abdominal muscles.  

I have several friends who have attended spinning class for years.  They invited me to come along but I was always too intimidated to attend.  I was afraid I couldn't keep up and that I would be really sore afterwards.  

I ended up trying a spinning class last November.  During the first couple classes I was not able to do all the pedaling with the rest of the class but it was okay.  No one noticed so I was not self-conscious at all.  My behind was a little sore after the first two classes but by the third class it was fine.  

I was surprised to see that that there were all types of people at class:  young, old, male and female.  There were some people who wanted to lose weight, some who enjoyed socializing, and a couple of fitness fanatics who attend all classes at the studio.  Everyone was friendly and the instructor was encouraging and helpful.

At the end of class I felt great.  Sweaty but rejuvenated.  My stress from the day disappeared and I was invigorated for the rest of the evening.   This is not surprising as high intensity exercise has been shown to reduce stress more than low-impact workouts.

After attending three classes I really started to enjoy it.  I got comfortable with standing while pedaling and started to use my weight to push down on the pedals.  The music was upbeat and energetic.  The other students and I built a rapport during class and I look forward to seeing them.  

I continued attending classes the rest of the fall and winter.  During the spring and summer I rode my bicycle but I am looking forward to attending spinning class again as the weather gets cold.  

You should give it a try.  It is a good workout and fun! 

Eat Fortified Cereal to Increase Iron in your Diet

Are you getting enough iron in your diet?  Low iron is the most common nutritional deficiency in the US.  WebMD

U.S. Dietary Guidelines (page 98) recommend 18 mg per day for females 31 - 50 years of age and 8 mg per day for a males 31 - 50 years of age. 

Iron is an essential element for blood production.  It is a major component of hemoglobin which carries oxygen from your lungs throughout your body.  

If you don't have enough iron, your body can't make enough healthy oxygen-carrying red blood cells. Iron deficiency can result in symptoms which could impact your quality of life.  These include poor health, concentration and work productivity.  Symptoms include unusual tiredness, shortness of breath, and headaches and dizziness. HealthLine Iron Deficiency Symptoms

I don't eat a lot of meat so I make a point of eating spinach in my salad to make sure I get enough iron.  (I don't even really like spinach).  

I was curious to see if I am getting enough iron and I was very surprised to learn spinach does not have as much iron as I thought.

Foods in my typical diet that contain iron:

• Breakfast:  1 cup oatmeal - 1.5 mg  
• Snack:  2 tbs peanut butter - 1 mg 
• Lunch:  1 cup raw spinach - 2 mg 
• Snack:  1 bowl cheerios - 9.3 mg 
• Dinner:  1 serving sloppy joe lentils - 6.6 mg  Lentil Sloppy Joe Recipe

TOTAL:  20.4 mg

I was surprised to learn that cooking spinach helps make iron more available to your body.   One cup of cooked spinach supplies 6 mg of iron while one raw cup only supplies 2 mg of iron.  HealthyEating

Cheerios have significantly more iron that 1 cup of raw spinach!  1 cup of Cheerios has 9.3 mg of iron.  It is a good thing I like to eat Cheerios for a snack.  

Based on the amount of iron in my typical diet I thought I might have to eat more meat.  However when I found out how much iron is in meat I decided I don't have to make an effort to add it to my diet. 1 cup of diced white meat chicken contains 1.5 mg of iron while 100 grams of ground beef contains 1.6 mg.

I plan to eat more black beans (5.3 mg in 1 cup), peas (2.1 mg in 1 cup), almonds (1.1 mg in 1 ounce) and broccoli (1.1 mg in 148 grams).  USDA

If you need to add more iron to your diet you could consider eating a fortified cereal.  Some cereals contain 18 mg of iron in one serving such as: General Mills Total Raisin Bran or Kellogs Product 19.  There are also lots of other cereals that have more than 10 mgs of iron per serving.  See this link: 200 Breakfast Cereals Highest in Iron