Eat – Sleep – Live Better: Lies, Deceit, & Trickery: What is the Food Label Telling You

Food LabelsHave you ever wondered if you were reading the food label correctly? Is that how much protein you are actually getting? What does that list of ingredients mean and are there any you should avoid? What does grass-fed mean? Just because the label states it will better help absorb certain nutrients, does that mean it is healthier than another brand? If you have ever asked these questions, you won’t want to miss this talk by Forward Fitness’s registered dietitian, Suzanne Klaus. You can even bring in the label of some items you eat on a regular basis. For questions please email suzanne@forwardfitnessstl.com. Space is limited so don’t delay.

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March into Health

Help us celebrate National Nutrition Month with our March into Health Challenge. Each we there will be a different health related focus and challenges pertaining to the focus. We will have a private Facebook group where you can post completion of your challenges, ask questions, and get recipes. If you don’t have Facebook you can also email Suzanne your completed challenges. If you complete all of the challenges you will be entered into winning 5 semi-private training sessions.

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Important Dates to Remember

February 26th: First week of challenges will be sent out.

March 1st: Last day to sign up.

March 1st: First nutrition meeting at 7:30PM.

March 4th: Second week of challenges will be sent out.

March 6th: Week 1 challenges need to be completed and posted in the Facebook group or sent to Suzanne@ForwardFitnessSTL.com.

March 8th: Second nutrition meeting at 7:30PM.

March 11th: Third week of challenges will be sent out.

March 13th: Week 2 challenges need to be completed and posted in the Facebook group or sent to Suzanne@ForwardFitnessSTL.com.

March 15th: Third nutrition meeting at 7:30PM.

March 18th: Fourth week of challenges will be sent out.

March 20th:  Week 3 challenges need to be completed and posted in Facebook or sent to Suzanne@ForwardFitnessSTL.com.

March 22nd: Fourth nutrition meeting at 7:30PM.

March 25th: Fifth and final week of challenges will be sent out.

March 27th: Week 4 challenges need to be completed and posted in Facebook or sent to Suzanne@ForwardFitnessSTL.com.

March 29th: Final nutrition meeting at 7:30PM.

April 3rd: Week 5 challenges need to be completed and posted in Facebook or sent to Suzanne@ForwardFitnessSTL.com.

April 4th: Winner will be announced!

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Three Fruits/Veggies to Try This Spring

By: Suzanne Doerries RD, LD

Spring is here! As a dietitian I always think about all the delicious fruits and vegetables that come with the warmer weather. Once summer hits berries, basil, apples and other tasty produce will be ready to enjoy. However, some people forget about the veggies that are in season during spring. I choose three items that I thought people might not make at home on a regular basis. I hope you will enjoy the info and recipes.

Artichokes

SelectArtichoke Cradled in Hands

Choose artichoke heads with tightly closed leaves. The artichoke should be heavy for its size

Store

Place artichokes in a plastic bag in the refrigerator for up to one week.

Eat

Roasted Artichoke with Lemon and Garlic

Grilled Artichokes

Health

Artichoke is a good source of vitamin C. magnesium, dietary fiber, and potassium. It also contains the flavonoid silymarin that is thought to help with cholesterol levels and promote liver health.

 

Asparagus

AsparagusSelect

Choose bright green asparagus with tips that are closed, compact, and firm.

Store

It is best to keep fresh asparagus moist until use. If you are not going to use it the same day you buy it, trim a little of the bottom off and store upright in a container with a little water. For longer storage, wrap the ends in a damp paper towel and store in a plastic bag in the crisper section of the refrigerator. Asparagus will usually last 4-5 days in your refrigerator.

Eat

Strawberry Asparagus Salad (I skip the dressing from this recipe and just do balsamic vinegar and olive oil. It is a lot less sugar! I even use almonds that do not have sugar on them.)

Roasted Balsamic and Garlic Asparagus

Health

Asparagus is a great source of vitamin C, folic acid, B6 and thiamine. It is high in glutathione, an antioxidant that helps to protect cells from damage.

 

Kiwi

SelectKiwi

Choose kiwi, otherwise known as Chinese gooseberries that are unblemished a little fuzzy. Ripe kiwi should give slightly to pressure. If you purchase a kiwi that is firm you can ripen it in a brown paper bag on the counter. Be sure to check daily for ripeness.

Store

Kiwi can be stored for days on the counter or for up to six weeks in the refrigerator.

Eat

Great in fruit salads, also try the recipes below:

Kiwi and Cucumber Salad

Charred Jalopeno, Kiwi, & Cucumber Salsa (Great with kale chips)

Health

Kiwi is an excellent source of vitamin C, in fact it is thought to have the highest vitamin C content of any fruit. It is also a great source of vitamin E, potassium, and dietary fiber.