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It seems that mother was right; eating your vegetables is good for you, in more ways than one. We all know by now that vegetables are high in vitamins, minerals and fiber; that they are beneficial in lowering cholesterol levels and boosting our immune system. But recent research has shown another benefit from eating our veggies – it helps to keep us young.
On October 23, 2006, Associated Press Medical Writer, Lindsey Tanner, reported on the release of a new study done at Chicago’s Rush University Medical Center by Martha Clare Morris, a researcher at the Rush Institute for Healthy Aging. The research showed that “those who ate more than two vegetable servings a day had about 40 percent less mental decline than those who ate few or no vegetables.”
Adding to this result was evidence that those who ate more vegetables were more physically active, showing that “what’s good for your heart is good for your brain,” said neuroscientist Maria Carillo, Director of Medical and Scientific Relations for the Alzheimer’s Association. (http://.news.yahoo.com/s/ap/20061023)
Here are some tips on getting more vegetables into your diet:
Ø Try putting broccoli in your Ham ‘n Cheese Omelet. A cheese sauce over this vegetable has always been a favorite, so why not incorporate it into your breakfast?
Ø Salsa over eggs is a good way to get your lycopene.
Ø Add sautéed vegetables such sweet red peppers, mushrooms, zucchini and carrots to your favorite rice dish.
Ø Eat at least one vegetarian meal a week.
Ø Break out of the rut; try one new vegetable dish a week or try a new way of making an old favorite.
Ø Keep a variety of bite-size vegetables on hand for a quick snack.
Ø Tired of dipping your raw vegetables in ranch dressing? Try Lemon-Thyme Dip:
o 1 cup reduced-fat sour cream
o ½ cup light mayonnaise
o finely grated zest and juice of 1 lemon (about 1tsp zest and 2-3 Tbls juice)
o 1 Tbls chopped fresh thyme leaves
o salt and pepper to taste
In a small bowl, combine sour cream, mayonnaise, lemon zest and juice, and thyme; season with salt and pepper. Serve with vegetables, or cover and refrigerate up to 3 days. (Everyday Food, January/February 2007)
Ø Find a way to add more beans to your diet. There are many delicious recipes to be found on-line.
Ø Teach by example and encourage your children to eat more vegetables by doing the same.
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