As a wellness practitioner and vegan mother with a growing 6 year old boy, I am constantly getting questions from clients and other mothers about what vitamins they should take, how many they should take, what’s the best label for prenatal vitamins and kids brands, etc. Supplements can be a helpful way to ensure you are getting certain vitamins and minerals on a regular basis, but it doesn’t mean that you are necessarily assimilating those nutrients. Mother nature has packaged plant foods in such a way that they contain everything we need in one package; fiber, phytonutrients, micro sugars, minerals… what more can you ask for.

There is a difference from taking an orange flavored Vitamin C tablet and eating an orange ripe with sweetness, its pith, fiber, and juices. Get your vitamins the old fashioned way with delicious fruits and vegetables. Learn which foods provide the most nutrients and put them to use in your kitchen and with the kids. Taking supplements is one thing and definitely has its place, but at this time of year during the fall bounty, when farms are ample with a variety of colorful produce of every size shape and color – why not cut right to the source?

Fruits and vegetables picked at peak ripeness deliver the most flavor and texture. When used along side healthy foods like whole grains, legumes/beans, nuts, seeds, you’ll be sure to get all the nutrients you need to prepare your body for the season to come.

Plus, eating foods that are better for your body also tends to be better for the planet. Choosing nutrient-rich, unprocessed foods (preferably seasonal, locally grown ones) helps curb the estimated 24 million tons of carbon dioxide emissions produced the food industry, a large portion of which comes from processing and packaging. Unprocessed and unrefined, natural, and organic whole fruits and vegetables offer the body vitamins, phytochemicals, in an easily assimilated form. No supplement manufacturer has been successful in replicating the way nature preserves and delivers these important nutrients.

Plant cells have a perfect protective environment for vitamins, minerals, and phytochemicals keeping them potent and effective so that you get the full spectrum of health benefits when you eat them. Unlike with supplements, you never have to worry that you are getting too much of a certain vitamin or wonder if one nutrient will cancel out another. Choose a variety of colorful foods to eat and let nature do the balancing for you.

Now let’s look at our ABC’s of Vitamins:

A- Vitamin A plays an important role in our ability to arm ourselves against colds and flus and may help prevent cancers. A maintains the respiratory, intestinal, and urinary tracts, and helps the skin protect against viruses entering into the body and it promotes healthy eyesight.
Where to find it- Apricots, cantaloupe, carrots, collard greens, kale, sweet potatoes, pumpkin, spinach, Swiss chard
B- Vitamin B, a family of team working nutrients including: thiamin, niacin, riboflavin, pantothenic acid, B6, biotin, folate, B12. Each helps the body transform food into energy. Some replace old cells with new ones while others help keep nerve and brain cells in working order. Folate is especially important for pregnant women in protecting the baby against certain known birth defects. Vitamin B6 and B12 may guard against heart disease.
Where to find it- Asparagus, avocados, beans, corn, green beans, leafy greens( dandelion and collards), onions,peas, whole wheat, yogurt
C- Vitamin C is the multitasking vitamin, preventing colds, a powerful antioxidant- countering the effects of free radicals that could lead to heart disease, cancer, arthritis, and neurological problems.
Where to find it- Bell peppers, broccoli, Brussels sprouts, cherries, cranberries, kiwi, mangoes, onions, oranges
D- Vitamin D is getting attention increasingly because it helps the body absorb calcium- helping prevent osteoporosis. In addition to keeping bones and teeth strong Vitamin D regulates cell growth. Not very many foods are naturally rich in Vitamin D, our bodies main source of it is through sunlight.
Where to find it- Sunlight- get outside between the hours of 7-9:30am to soak up some Vitamin D
E- Vitamin E can help limit the production of harmful free radicals and defends against heart attack and stroke. E plays an active role in activating vitamin K.
Where to find it- Almonds, avocados, dandelion greens, sunflower seeds, kiwi, leafy greens, mangoes, tomato puree
K- Vitamin K helps stop bleeding, enabling blood to clot. K helps strengthen bones and increases bone density. Even though your body can manufacture this vitamin on its own from gut bacteria, its still important to get it from food sources.
Where to find it- Brussels sprouts, cabbage, cauliflower, kale, lettuce, spinach, Swiss chard, watercress

Mix and match your ABC’s in your meals using the tips below:

Use the Color Principal- when selecting produce just remember, the more colors, the more balanced your meals will be, ensuring that you and your little ones are eating your alphabet.
Keep it Fresh- To really get the full on nutritional benefits of these ABC packed foods, make sure to source them fresh and in the season, canned and frozen are less than excellent choices.
Pack it in Each Meal- Make sure that each breakfast, lunch, dinner and snack is an opportunity to eat whole foods. Consumption of convenience foods makes our bodies crave the vitamins and minerals that we are lacking and often make us hungrier. If you do have a snack like pretzels for instance, make sure to pair it with something like apple slices and almond butter.
Make it Tasty- Using a variety of interesting marinades, nut butters, sauces, spice mixtures to enhance flavor of vegetables and fruits and create yummy side dishes, main courses and snacks.
Make it Fun- If you go grocery shopping with young children, allow them to be a part of the experience. Have them choose a food for every color in he rainbow- for instance, “today I would like you to pick two purple fruits or veggies, and 3 green vegetables or fruits” it engages young kids and weaves in learning at the same time.

*CSL received so many recipes in response to our contest that we will be announcing the winner in Wednesday’s Goddess Group blog! Take it away, Mama Glow Guru…

I woke up this morning with a gentle dewy breeze slipping through my window, tickling my face. Slowly I opened my eyes and noticed right away that there was a new and distinctive quality of light in the sky. I rose up to start the day- starting with my prayers of gratitude. Then gathered myself to go hike and run through Central park nearby. The warmth of the morning sun and the cool breeze had Spring written all over it. I’m solar powered, so the sensation of evanescent warmth ignited in me a vigor to be active and explore the outdoors.

I have a background in plant sciences and botanical studies, so I always take note of the plants, what they are doing, how they are growing, as I am well aware that Mother Nature speaks to us through her intricate plant world. Sometimes I stop and pick what I consider to be powerful plant medicine-dandelion, red clover, plantain leaf, lamb’s quarters, mullein; all growing in a most peculiar way. It amazes me that a tiny seed would see fit to germinate, take root, and sprout up through the cracks of asphalt- that’s what I call an Uprising! Such determination inspires me to do the work that I do with Tender Shoots Wellness. Sprouting seeds and budding new life giving hope and possibility beyond what we can imagine.

Look around- these powerful weeds are nestled in with other vegetation, so you may not even notice them at first glance. I’m starting to see a lot of dandelion and red clover bunches which indicates that it is time to collect these plants and do our own spring cleaning- internally. Dandelion is a strong bitter herb that has an astringent and cleansing action on the liver and kidneys. It helps to break down fats stored in the liver and gallbladder and promotes healthy colon function. Its a great plant to introduce especially as we transition from eating hearty winter foods to light spring inspired meals. The young leaves are a great addition to salads, and sandwiches.

Red clover has a cleansing quality as well. It is a wonder herb, used in treatment of cancer, joint disorders, skin inflammations, mastitis, it acts as a blood purifier, cleanses the liver, a diuretic- helping to remove excess fluid from the body, and helps clear the lungs of mucous, it improves overall circulation in the body.

Take a moment to check out some tasty ways to incorporate these spring cleaning greens into your diet. Enjoy.

Sauteed Dandelion Greens with Garlic
2lbs dandelion greens, thoroughly washed
2 tbsp olive oil
5 cloves garlic, bruised and smashed open
crushed red pepper to taste
sea salt to taste

Boil the greens in salted water for up to 2 minutes. Shock in a bowl of ice water to stop the greens from cooking, and to retain the green color. Drain and lightly squeeze out water. Heat the oil in a skillet then add the garlic, cooking over low heat, as the garlic begins to brown add in the greens, stirring, to mix in the garlic flavor, cover and allow to cook, increasing the heat for 3 minutes. Season with sea salt and crushed red pepper. Please buy organically grown dandelion because since most folks consider them a pesty weed, they are usually heavily sprayed.

You can also add Dandelion greens to a mixed green salad, to pack in some extra protein, add some raw pumpkin seeds, or walnuts, or hemp seeds. Sprinkle some dulse flakes, add some avo slices, and add your favorite salad dressing and you’re in business.

To have a gentle cleansing herbal tea, try the red clover tea below.

Red Clover Herbal Tea
1 cup red clover blossoms (fresh or 1/2 cup dried)
1/4 cup fresh mint leaves
4 cups filtered water
agave nectar to taste

Bring water to boil, add clover blossoms and mint. Allow to steep up to 10 minutes, strain off the liquid and sweeten if desired. You can find organic red clover blossoms at herbal shops and farmer’s markets, and online. If you take the time to wander through some blossoming fields outside of the city limits you can harvest bundles of this herb yourself.

Welcome Springtime!

Guidance,
Latham