Perhaps you’ve been strolling through a farmer’s market lately and a sign advertising “fresh spring wild foods” has caught your eye. Drawn closer, you notice a table heaped with strange green plants you’ve certainly never seen in your local grocery store! Emerald leaves, fuzzy spirals, stalks covered in tiny thorns…these things are actually edible? Yes! Not only are these wild foods edible, they are delicious and absolutely chock full of nutrition. Two of the most common, and most nutritious, wild delicacies you might encounter are stinging nettles and fern fiddleheads. 

 

Stinging nettles may look and sound fierce, but when properly prepared, these leafy greens rise to the level of superfood! Nettles grow plentifully throughout northwest forests in springtime; their tall stalks and broad, serrated leaves are a common sight along trails and stream banks this time of year. Nettles aren’t called stinging for no reason, however: the undersides of the leaves and stems are covered in tiny thorns that necessitate care when picking or eating. Luckily, companies like Foraged and Found Edibles (http://foragedandfoundedibles.com/) have already done the hard work of picking for you: all that’s left is to cook and eat!

Nettles are an excellent source of iron and vitamin K, and are extremely high in calcium (around 500 mg in a 1 cup serving). A serving of stinging nettles also provides three times the daily value for vitamin A while only supplying 37 calories per cup! In addition to being rich in vitamins and minerals, nettles have strong activity as a medicinal herb, and have been traditionally used to treat joint problems such as osteoarthritis, seasonal allergies, urinary tract problems, and prostate hyperplasia. Try some tasty nettle soup (recipe below) for a refreshing, revitalizing spring tonic.

 

Fiddleheads are the young, curled shoots of certain ferns. Tender fern fiddleheads are a true delicacy only available during a short window in springtime, and are considered one of the “world’s healthiest vegetables.” When people speak of fiddleheads in the northeast, where the fiddlehead is more commonly eaten, they are likely referring to the shoots of the Ostrich Fern. Here in the northwest, we have the native Lady Fern to thank for her tasty fiddles. Both ferns are considered safe to eat when properly prepared (fiddleheads must be boiled for 10 minutes to kill possible toxins, never eaten raw), but not all ferns are edible. Some authorities recommend avoiding the Cinnamon and Bracken Ferns, two other commonly foraged species of fern that contain toxins and carcinogens, respectively. Once again, though, buying Lady Fern fiddleheads from a trusted market seller is a great and safe idea!

 

Fiddleheads are a rich non-marine source of Omega 3 and Omega 6 fatty acids, and thus carry anti-inflammatory properties.  They are also extremely high in vitamin A and high in potassium, fiber, and vitamin C, and have been found to have twice the antioxidant activity of blueberries! Enjoy this unique treat while it lasts in a tasty tater salad (recipe below).

 

Nettle soup is traditionally eaten during the Beltane festival in Ireland, to harken the arrival of spring.

 

1 pound fresh nettle leaves (handle with gloves)

1 onion, chopped

2 large potatoes, chopped

1 leek, sliced

2 tablespoons butter

1 pint cream

2 pints chicken or vegetable stock

Salt and pepper, to taste

 

In a large soup pot, sauté onions and leek in butter until soft. Add stock and potatoes and boil until potatoes are tender, about 10 minutes. Wearing rubber gloves to avoid thorns, carefully wash nettle leaves and place in soup pot. Add water to cover, if necessary. Reduce heat to low and cook until nettles are wilted, about 10 more minutes. Blend until creamy, season with salt and pepper, and serve soup with a swirl of cream.

 

Spring Fiddlehead Potato Salad

Light and lively, perfect for a May Day picnic!

1 pound fiddleheads, cleaned and boiled until tender, about 10 minutes

10 new potatoes or 5-6 quartered red potatoes, boiled until tender

Handful chives, thinly sliced

2 cloves garlic, minced

1 can artichoke hearts

¼ cup each olive oil and lemon juice or white wine vinegar

1 tablespoon Dijon mustard

Salt and pepper, to taste

Mix all ingredients in large bowl, chill to serve.

 

 

Dinning out can be a struggle when trying to watch your waist-line. Making smarter choices when reading food descriptions on the menu is helpful. Here are a few key words to watch out for: Fried, creamy, crunchy, crispy, cheesy, battered, stuffed, and smothered. Instead look for grilled, steamed, boiled, baked, poached, and broiled.

 

Follow these guidelines bellow often to feel empowered.

 

1. Avoid appetizers when possible.

2. Avoid/limit condiments such as mayo, sour cream, regular fat salad dressing.

3. Skip the super size option.

4. Skip the bread before the meal.

5. Sharing is caring; share your meal with the person you are with when possible.

6. Get half your meal boxed up before it comes to the table.

7. Have a small healthy snack before going out to tame the hunger.

8. Salad is not always the best choice! Remove the bacon and crumbled cheese and keep the avocado and chicken.

9. Drink calorie free beverages before your meal.

10. Pass on the buffet…Too tempting to over load. When unavoidable limit to one plate and small servings.

11. Skip or share a dessert.

12. Order a side salad instead of French fries. At Red Robin that choice will save you over 400 calories and 18 grams of fat!

13. If the menu offers lower calorie options such as 500 calories and under this is the way to go.

 

 

May improve control of blood glucose, because blood glucose is used for energy during exercise

Improves insulin sensitivity, leading to a possible reduction in diabetes medications

Reduces body fat—a reduced-calorie diet, coupled with regular exercise, is considered the most effective way to lose body weight, particularly body fat

Decreases risk or improves management of cardiovascular disease

Reduces stress—stress increases blood glucose, urinary ketones, and urine output

Helps prevent type 2 diabetes in people with impaired glucose tolerance, gestational diabetes, or a family history of type 2 diabetes

 

 

Have active retinal bleeding or have had recent treatment for retinopathy, such as a laser treatment

Are sick or have an infection

Have blood glucose greater than 250 milligrams (mg)/deciliter (dL) and ketones are present in the urine (reduce blood glucose with medication before starting exercise)

Have blood glucose less than 100 mg/dL, because the risk of hypoglycemia is high (increase blood glucose by eating something before starting exercise)

 

 

Monitor blood glucose before and after exercise for several hours:

Hypoglycemia still can occur several hours after exercise

Exercising late in the evening increases the risk of nocturnal hypoglycemia (while sleeping)

Check with your doctor or diabetes educator about medication and/or eating changes:

You may need a snack and/or insulin dosage change 30–60 minutes before exercise

One hour of exercise requires an additional 15 grams (g) of carbohydrate either before or after exercise

Exercise that is vigorous and/or of longer duration may require an additional 15–30 g of carbohydrate/hour

Carry a source of rapidly acting carbohydrate with you during exercise

Drink adequate fluids before, during, and after exercise

Practice good foot care, and wear proper shoes with cotton socks

Wear comfortable, loose-fitting, breathable (cotton) clothing

Carry medical identification at all times

 

Increasing activity can seem difficult and overwhelming until you get started. The key is to find something that you enjoy doing.

 

 

• Start slowly! Always stretch before and after exercise, and always check with your doctor before starting an exercise program.
• Make realistic goals. Going from no exercise to exercising three times a week for 1 hour at the local gym is not realistic! Make your goals reachable and doable. You can build from there.
• Schedule exercise as you would other appointments. Make it a priority. After all, you are the priority in your life! Remember that making small changes now can increase both the quantity and quality of your life!
• Exercise with someone. Ask a friend or family member to help you or exercise with you. Others can help motivate and encourage you to keep you on track. Also, exercise is more fun with a friend or family member. 
• Include a variety of activities. This will help keep you from getting bored with the same routine every time you exercise. Remember, many different activities count as exercise, including dancing, yard work, water aerobics, stretching, and chair exercises.

 

Choosing the right activity - The most important thing to remember is to choose an activity that works for you. This means choosing an activity that you enjoy and that your body can handle physically. The following are some ideas:

 

• Walking around your house, neighborhood, or a mall
• Stretching, tai chi, or yoga
• Staying active around the house—gardening, raking leaves, vacuuming, washing your car by hand, etc
• Joining an exercise class—water aerobics, yoga, aerobics, etc
• Getting involved in a sport—tennis, golfing, bowling, swimming, bicycling, dancing, etc
• Walking whenever you can—to the mailbox, walking the dog, parking the car farther away from where you are going, taking the stairs, getting up to change the television channels

 

The ultimate goal is to stay active for 30 minutes/day. Remember, you want to gradually build up to this point. If you try to go for it all at once, you may get injured, become too tired, or discover you are too overwhelmed. Also, keep in mind that you can split up your activity during the day, for example 15 minutes when you first wake up and 15 minutes before you go to bed.

 

If you have diabetes, it is very important to exercise safely. These tips are very important to remember:

 

• Do not exercise if your blood sugar is too high (more than 300 milligrams [mg]/deciliter [dL])
• Do not exercise if your blood sugar is too low (less than 100 mg/dL)
• Carry a convenient source of carbohydrate with you:
• If your blood sugar drops too low while you are exercising, you want to have something immediately on hand to help bring your blood sugar back up, such as:
• Glucose tablets
• Fruit candies (Life Savers®, hard candies, jelly beans)
• Fruit juice or regular soda
• Wear diabetes identification
• Stop exercising if you feel lightheaded or dizzy, experience pain, or have shortness of breath
• Wear proper shoes—check your feet for blisters, redness, or other injuries
• Drink plenty of fluids
• Avoid exercising in extremely hot, humid, or cold weather

 

• Shakiness
• Dizziness
• Blurred vision
• Difficulty thinking or concentrating
• Change in coordination

Everyone knows that exercise helps you to lose weight, reduces the risk of many diseases, including heart disease and diabetes, and builds bone strength. If that is not enough to get you moving, here are some other benefits that are not as frequently mentioned.

 

Exercise produces endorphins, which increase happiness. People with depression have lower circulating levels of endorphins. Exercise also increases levels of serotonin in the brain, which can lead to a person feeling calmer and handling stress better. In addition, the increase in self-confidence that occurs when a person begins to lose weight, tone their muscles, or get healthier can improve mood.

 

Exercise helps the brain get more oxygen and nutrients. So if you are having trouble concentrating or working out a complex problem, a quick jog around the block might do you a world of good. Studies have shown that people who exercise are more productive at work. The risk of Alzheimer’s disease and senility are reduced in people who exercise regularly.

 

Exercise bolsters your immune system and helps the body to fight off simple bacterial and viral infections. Several theories explain why this works, including by:

 

• Flushing bacteria out of the lungs
• Sending antibodies and white blood cells through the body quicker
• Increasing body temperature enough to discourage bacterial growth
• Slowing down the release of stress-related hormones

 

 

People who exercise regularly have more energy during the day, fall asleep faster, and sleep more deeply at night. The endorphins created by exercise help you to power through the day, and the increased stamina and strength will help everyday tasks seem easier to accomplish.

 

One study published in the British Medical Journal found that regular exercise helped to reduce the risk of falling in older adults by about 7%, a significantly better improvement than was garnered by either vision correction or home modification.

 

Exercising with a friend or loved one can improve your relationship. In addition, the increase in confidence and energy that you get by exercising can make it easier to meet new people and spend more time on your existing relationships.

 

 

In our fast paced world it is often difficult to take the time to appreciate and enjoy the food that we consume to nourish our bodies. Many meals are on the go or consumed while distracted. The mindless, distracted, and rushed eating has an impact on our enjoyment of the food, how we feel, how our body digests the food, how nutrients are absorbed, our energy, and even can be reflected in our weight. 

 

Most people can benefit from making steps toward enjoying their food to its fullest. To begin, we need to find ways to slow down the pace we are consuming the food. This is not as easy as it sounds! In order to develop the new eating habit and style, it will take practice, time, and forgiveness when we fall back into our old habits. With more practice and commitment, you’ll begin to truly find pleasure in your food.

 

How to slow down eating:

1. Decide on one meal to begin practicing. Set aside plenty of time.

2. Sit down with the food in a comfortable place.

3. Before beginning take several deep breaths through the nose.

4. Take a few moments to visually appreciate your meal.

5. Enjoy the aroma of the food.

6. Take a small bite, begin to chew slowly. Savor the food. Think about what ingredients you can taste.

7. It may be helpful to set your fork down after each bite.

8. If you find yourself getting distracted or no longer appreciating the food, pause and take several deep breaths before taking the next bite.

9. Enjoy!

10. Continue to find meals you can set aside time to slow down and enjoy your food.

 

Many people think that they cannot increase their activity because of physical limitations, such as bad knees, poor balance, difficulty breathing, arthritis, etc. Chair exercises are an excellent way to increase activity without putting too much strain on the body, joints, or lungs.

 

It is also important to remember that you can split up your exercise during the day. Do 15 minutes of chair exercises when you first wake up in the morning and 15 minutes more before you go to bed. Once again, find a routine that works for you and your body! Here are some simple chair exercises you can use!

 

 

Sitting with your back straight, raise both arms straight out to the sides (parallel to the ground). Make sure your shoulders are relaxed. Rotate your arms in circles—10 times to the front and 10 times to the back.

Keeping your elbow at your side, bend your arm to bring one hand upward toward your shoulder. Do 10 sets on each arm.

 

 

Tip: Use “weights” (either light dumbbells or a heavy can from the kitchen) to help increase the resistance. Hold the weight in your hand as you move your hand upward toward your shoulder.

 

Raise one arm straight out to the side, parallel with the ground. Repeat 10 times for each arm.

 

 

Tip: Use “weights” (either light dumbbells or use a heavy can from the kitchen) to help increase the resistance. Hold the weight in your hand as you lift your arm. Make sure you keep your elbow slightly bent and your shoulder relaxed.

 

 

Raise one hand high above the head (careful—do not strain too hard). Keep your shoulder relaxed. Repeat 10 times for each arm. 

Keeping your shoulders relaxed, place your hands on your shoulders (right hand on right shoulder, left hand on left shoulder). Bring your elbows together so they touch. Repeat 10 times.

 

 

 

Raise your arms above your head, keeping shoulders relaxed and elbows slightly bent. Gently lean to the right until you feel a light stretch and hold for 10 seconds. Then gently lean to the left and hold for 10 seconds. Repeat up to 10 times. 

Keeping your back straight, move your hands down your leg toward your ankle and back up again (as if putting on socks). Repeat 10 times for each leg.

 

 

 

Place both feet flat on the floor, with your feet directly below your knees (your legs should make a 90º angle). Raise one foot up, so that your whole leg is extended straight out. Lift your leg only as high as you can. Repeat 10 times, and then repeat using the other leg.

Place both feet flat on the floor, with your feet directly below your knees (your legs should make a 90º angle). Raise your heels up as high as you can, while keeping your toes on the ground (your toes will point downward). Repeat 15 times.

 

 

Tip: Place a book (not too heavy) on your lap, so that the edge of the book is at your knees.  This will help increase the resistance while you raise your heels.

 

Place both feet flat on the floor, with your feet directly below your knees (your legs should make a 90º angle). Raise one leg up, so that your foot is a few inches from the ground. Rotate your ankle in circles for 10 seconds—first to the right and then to the left. Repeat with the other ankle.

 

 

Contributed by Emily Workman, RD

People have many reasons for choosing to work out at home. Perhaps they do not want to spend the time driving back and forth to their local gym, they cannot find a babysitter and their local gym does not offer a day care center, they think the cost of a membership is too high, or they do not like to feel that others are watching them as they work out.

 

Whatever your reason for wanting to work out at home, setting up a home gym is not as difficult, or as expensive, as you might think. Read on to find out what you will need to get started on the path to fitness in the comfort of your own home.

 

 

 

Hand weights: Sets of 2-, 5-, 10-, and 20-pound weights are available for less than $10 at major stores, such as Walmart or Target. You should start with at least one lighter weight and one heavier weight. If you are a just beginning to exercise, start with a 5- and 10-pound set.

 

An exercise bench: Even though one is not necessary, an exercise bench is helpful for certain exercises, such as presses and flyes.

 

Kettlebells: This very old piece of equipment recently has become more popular. It is basically a weight ball with a handle attached, used for swinging exercises. It is said to work more muscles at a time than traditional hand weights. To learn more, go to http://www.kettlebell.net. 

 

Resistance bands: Resistance bands cost about $10-$15 and provide different levels of resistance. Look for a multipack, so that you can gradually increase your resistance as you become more fit. These highly versatile bands can help you tone arms, shoulders, and legs.

 

Exercise DVDs: These will cost about $15 each. For great exercise DVD reviews, check out http://www.yourexercisedvds.com/reviews or http://www.collagevideo.com.

 

A Swiss ball: A Swiss ball is great for several exercises, but especially ab work and Pilates. This should cost you less than $20.

 

An exercise mat: An exercise mat keeps you comfortable and safer when doing floor work.

 

Pedometer: When the weather is nice, take your workout outside and aim for 10,000 steps/day.

 

A heart monitor: If you plan to do intense cardiovascular exercise, it is a good idea to wear a heart monitor and to look at it frequently to make sure that you are staying within your target range.

 

Strength training - If you want to focus mainly on strength training, you may want the following:

 

An adjustable bench

Plates and dumbbells

Power rack for storing weights

Stacked metal weights with pin selection

Pull-down bars

Press bars

Leg extension system

Leg curl system

Seated cable rows system

 

 

Get training: Many people injure themselves by trying out or using equipment before they are trained on how to use it properly. Even kettlebells, hand weights, and certain yoga poses are possibly dangerous if you have not received proper training. Consider hiring a personal trainer for one or two sessions before getting started with any new routines. Likewise, look for exercise DVDs that are created by certified trainers or other educated professionals.

 

Talk to your doctor: If you have any preexisting conditions, talk to your doctor before beginning a new exercise program.

Do some research: Always do your research before purchasing any large pieces of exercise equipment, such as a treadmill or elliptical machine.

Try to choose the least processed forms of food—fruits, veggies, whole grains, and high-fiber carbohydrates.

 

Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.

 

Avoid eating dark meat. Instead, include a lean protein source with each meal.

 

Include healthy fats in your diet, such as olive oil, nuts, seeds, avocado, fish, and flaxseeds.

 

Eat breakfast every day!

 

Eat smaller portions more often, spread evenly across the day. You should eat five to six meals/day. Try to eat foods with protein, carbohydrate, and fat every 3 hours.

 

Stay hydrated

Keep hydrated by drinking noncaloric beverages, such as water, unsweetened green tea, and unsweetened black tea. Formula for determining your fluid needs: 

.5-1.0 ´ body weight=ounces of fluid per day.

 

Have a preworkout snack and carbohydrate/protein recovery nutrition after intense workouts for optimal nutrition.

 

Consider adding a multivitamin with antioxidant complex and an omega-3 fatty acid into your daily routine. Talk to your health care provider before adding supplements.

 

The body recovers and repairs best when at rest.

 

  

Contributed by Megan Mangano, RD, CSSD. Adapted with permission from the Athletes’ Performance Nutrition Team, www.atheletesperformance.com, and www.coreperformance.com.

For those who exercise intensely for 1½ or more hours/day, refueling during exercise is sometimes beneficial. Marathon runners, elite athletes, and recreational sports participants who practice and train on a regular basis should pay extra attention to replenishing fluid and nutrient losses to maintain their blood sugar levels and maximize performance.

 

Initial energy comes from glycogen stores that are readily available in the muscles. As these stores are depleted, energy from blood sugar is used for fuel, which may cause feelings of fatigue. Blood sugar is necessary for thought, concentration, and focus; so, it is essential to maintain levels during exercise.

 

The American College of Sports Medicine recommends 30-60 grams (g) or 100-250 calories of carbohydrates/hour during endurance exercise, after the first hour. This translates to 16 fluid ounces (fl oz) of a sports drink or juice (49 grams of carbohydrate), an energy bar (carbohydrate content varies among bars; look for one that contains around 30 grams carbohydrate), or a medium-sized banana (around 30 grams of carbohydrate).

 

As blood glycogen is depleted, the body relies on blood glucose for energy. Carbohydrates provide added fuel, and prevent the fatigue and crashes that are associated with low blood sugar.

 

 

 

 

Keeping snacks accessible is important. Marathon runners, cyclists, and distance athletes may choose to have foods placed at various spots and mile markers on the course to prevent crashes. Endurance athletes should weigh themselves before and after a long bout of exercise to determine hydration requirements. Loss of 1 pound through sweat and fluid losses requires 13-16 fl oz repletion, preferably with water. 

 

If exercise is longer than 4 hours in duration, the athlete should prepare for the event by consuming a slightly higher than usual amount of sodium the week before. This will help to prevent hyponatremia, which may cause fatigue, nausea, headaches, and seizure.

 

Cramping may result from dehydration, lack of calcium, lack of potassium, or insufficient sodium. Recommendations for preventing nutrition-related cramping include extra intake of fluids, low-fat dairy products, and fruits and vegetables rich in potassium, or consumption of foods that contain sodium.

The serious athlete should meet with a registered dietitian who specializes in sports nutrition. These nutritionists, who are trained to work with the demands of competition and the needs of the elite athlete, are the best source for nutrition information. They can tailor a training meal plan to promote best performance and meet the needs of the individual athlete.

 

Reference

Clark N. Sports Nutrition Guidebook. 3rd ed. Brookline, MA: Human Kinetics; 2003.