Keri Glassman, Nutritious Life

Nutritious Life Tips • March, 2010

There's no better time to celebrate your Nutritious Life than during National Nutrition Month! Sponsored by the American Dietetic Association, this annual nutrition education and information campaign is designed to focus our attention on the importance of making informed food choices and developing sound eating and physical activity habits integral parts of what living a Nutritious Life is all about!

This year's theme, "Nutrition from the Ground Up," means more than choosing more fruits, vegetables, whole grains, nuts and beans to balance your diet. The concept includes stocking up on whole foods over processed picks, making an effort to eat in-season and locally grown produce when possible, and in turn, being conscious of the impact that these choices have on your environment and overall health. In fact, that kind of awareness extends beyond your plate and into your home-even into your beauty regimen, resulting in an all-around "greener" lifestyle from the ground up. So, think of March as an opportunity to be green--not just on St. Patrick's Day--but the whole month long!

5 Ways to Go Green in March:

Eat well: Spring for antioxidant-rich produce--kiwifruits, artichokes, and asparagus are all in season this month. Look for brightly hued bunches and fruits that have just a little give when squeezed to make sure they're not under- or overripe. From farmer's markets to community-supported agriculture, you have many options to find budget-friendly fresh foods in your area, so make an effort to shop locally. Pressed for time? Jarred artichokes are easy to find and even easier to toss into salads and frittatas, and frozen fruits and vegetables are inexpensive and flash frozen at their nutritional peak all year round.

Nutritious Life Tip: At just 60 calories each, have a steamed artichoke as an appetizer and you may end up consuming fewer calories overall at the meal. Bonus: They contain phytochemicals that may lower cholesterol levels and act as an anti-inflammatory in the skin, making them a beauty food as well!

Exercise your brain: Breaking a sweat will vastly improve your body and mind with each passing year. Research shows numerous beneficial effects of exercise on age-related conditions, including cardiovascular disease, osteoporosis, cancer, diabetes, and obesity. New studies indicate that as we age, one of the greatest health benefits of physical activity is the ability to delay cognitive impairment and improve memory function. It's perhaps the single most proven way to manage stress, and a powerful tool for fighting depression. Plus, people with a moderate exercise routine sleep better, too; aim for 30 minutes each day. Bonus: Taking your routine to a green space takes your mind to a happy place. A University of Michigan study found that people who spent an hour walking in the park lowered their stress levels and improved their capacity to pay attention, compared to people who spent an hour walking through town.

Nutritious Life Tip: Start your spring cleaning-it gets your muscles moving and keeps you calm. Research shows that as little as 20 minutes of housework per week can help reduce stress and burn calories: Cleaning the bathroom burns 200, doing laundry burns 133, vacuuming burns 123, dusting burns 50, and simply making beds burns 130 calories.

Clean green: Toss household cleaners with chemicals that are toxic for yourself and the environment. Look for these eco-friendly alternatives in ingredient lists: coconut or other plant oil-based disinfectants such as eucalyptus, rosemary, or sage rather than triclosan, an antifungal agent found in some soaps and deodorants. Skip aerosol sprays (which often emit harmful gases) and choose nonscented cleaners to avoid chemical fragrants. The safest bets are products that have the EPA's "DfE," (Design for Environment) logo, as well as "Green Seal" and "EcoLogo." And don't forget about the vinegar you have on hand! White vinegar cleans an amazing number of surfaces without generating any damaging fumes; spray a solution of 10% vinegar and 90% water to remove dirt and dust. To start your spring cleaning today, first make some corner of your life-your desk, your bedroom, or even your car-a clutter-free zone.

Nutritious Life Tip: A pretty way to clear the air you breathe is to add plants to your home and office: A NASA study looked at the ability of 19 common houseplants to purify the air and found that philodendrons, English ivy, and spider plants were among the best performers. Bonus: They're among the easiest to grow!

Be beautiful, naturally: Dreading your annual swimsuit season crackdown? Good news-my new book, The O2 Diet, is all about putting the best foods into your body, rather than focusing on what you can't have! Loaded with seasonal, antioxidant-rich fruits and vegetables, the satisfying eating plan aims to fight off free-radicals in your body, which will give your skin a newfound glow, boost your energy levels, and jumpstart weight loss. Start now by working these tips into your day for an inside-and-out detoxifying effect: Drink a large glass of water with 1 ounce of lemon juice in the morning, eliminate all added salt and sugar for the day, and eat 1 cup of blueberries and 1 cup of cooked kale at some point during the day. Bonus: Kale helps prevent natural damage that happens to our muscles as we age.

Nutritious Life Tip: Give dehydrated winter skin a quenching spring cleaning with this "Go Green Face Scrub" from The O2 Diet. Blend ¼ cup avocado, 1 teaspoon parsley, and 2 tablespoons kosher salt in a food processor for 20 seconds. Avocado boosts the amount of collagen in your skin as coarse salt exfoliates the dull outer layer, revealing younger-looking layers underneath, while the vitamin C-packed parsley offers antioxidant protection.

Boost your energy: Newsflash! Fatigue is one of the first signs of dehydration. Research shows that mild dehydration, or a loss of only 1 to 2 percent of your body weight as water--is enough to impair thinking. Being fully dehydrated could cause an imbalance in electrolytes (think sodium and potassium levels), which keep blood pumping and muscles moving, so be sure to get 8-11 cups of fluid each day. It's easy to get H2O from foods too-crunch on juicy bell peppers and cucumbers, readily available in March. Bonus: Placing cucumber slices on your eyes helps soothe stress and inflammation.

Nutritious Life Tip: Try an energizing spring-colored snack pack: Mix 1 Tbsp pistachios, 1 Tbsp almonds, and 1 tsp raw, unsalted sunflower seeds and enjoy with a ½ cup fresh pineapple chunks. Nuts and seeds provide magnesium, a mineral that helps your body convert sugar to energy, plus filling fiber that leaves you feeling satisfied. Pair them with pineapple and you'll be golden-this tropical fruit is rich in manganese and thiamin, which also helps metabolize carbohydrates for energy. Bonus: Research shows dieters who consumed almonds each day lost more weight than those who did not.

Finally, find a way to flex your green thumb this spring! Plant your own garden, get involved in your community or local school garden, or join a food co-op to support local agriculture in your area.

Happy Spring Greening!