Eat Like a Woman

Strong, Fearless, Gentle, Nurturing, Tireless, Intelligent…the list could never be long enough to describe what it means to be female. This month at Greystone Chiropractic, we want to celebrate you as the superhero woman that you are! Women frequently put others before themselves and neglect nurturing their own bodies. This month, aim to equip yourself with the best nutrition in order to be the most energetic, positive, and healthy version of yourself!

Women require different amounts and varieties of nutrients than men, due to hormone and anatomical dissimilarities. These nutrient requirements change throughout various stages of life. In the teen years, girls require more iron, calcium, vitamin D, and calories in general in order to support their growing bodies. However, as women reach the age of 25, hormones begin to change and metabolism slows. Fewer calories are required, but more vitamins and minerals are essential! Nutrients to focus on as we age include Omega 3 fatty acids, Folate, Zinc, Iron, Calcium, and Vitamin D. Fiber and Water intake are also necessary.

For adequate calorie needs based on age and activity level, check out this link: https://health.gov/dietaryguidelines/2015/guidelines/appendix-2/#table-a2-1.

What are good sources of these vitamins found in food?

  • Iron: Meat, seafood, nuts, beans, seeds, lentils, dark-leafy greens
  • Calcium: fortified nut milks, hemp seeds, chia seeds, broccoli, fennel, artichokes, figs
  • Vitamin D: fatty fish, mushrooms, eggs, fortified nut milks
  • Omega 3 Fatty Acids: seafood, avocados, walnuts, olive oil
  • Folate: spinach, liver, asparagus, brussel sprouts
  • Zinc: red meat, poultry, beans, nuts

In order to include all of these nutrients into your every day diet, try eating around 5 and a half oz of protein each meal (meat, seafood, eggs, beans, peas, nuts, and seeds). Along with protein, consume at least 2 and 1/2 cups of fruit and 2 and 1/2 cups of vegetables each day. Try to be heavier on the vegetables instead of the fruit in order to avoid extra sugar.

While adding in all of these foods, avoid processed foods, especially those with an abundance of sugar, salt, or unhealthy fats. Cooking at home is the way to go!!

Example Day:

  • Breakfast- handful of walnuts, sliced pear, scrambled egg whites with spinach, fortified almond milk
  • Lunch- spinach and arugula salad with sunflower seeds, beets, and sliced carrots, baked salmon
  • Dinner- sautéed mushrooms, zucchini, and squash, baked organic chicken thighs, grapefruit

Recipe:

Greek Roasted Salmon and Vegetables

Ingredients:

  • 2 medium red, yellow and/or orange sweet peppers, cut into rings
  • 2 cups cherry tomatoes
  • 1½ cups chopped fresh parsley (1 bunch)
  • ¼ cup pitted kalamata olives, halved
  • ¼ cup finely snipped fresh oregano or 1 Tbsp. dried oregano, crushed
  • 1 lemon
  • 1 pound fingerling potatoes, halved lengthwise
  • 2 tablespoons olive oil
  • 4 5 to 6-ounce fresh or frozen skinless salmon fillets
  • 5 garlic cloves, coarsely chopped
  • ½ teaspoon sea salt
  • ½ teaspoon freshly ground black pepper

Instructions:

Preheat oven to 425°F. Place potatoes in a large bowl. Drizzle with 1 Tbsp. of the oil and sprinkle with garlic and ⅛ tsp. of the salt and black pepper; toss to coat. Transfer to a 15x10-inch baking pan; cover with foil. Roast 30 minutes. Meanwhile, thaw salmon, if frozen. Combine, in the same bowl, sweet peppers, tomatoes, parsley, olives, oregano and ⅛ tsp. of the salt and black pepper. Drizzle with remaining 1 Tbsp. oil; toss to coat. Rinse salmon; pat dry. Sprinkle with remaining ¼ tsp. salt and black pepper. Spoon sweet pepper mixture over potatoes and top with salmon. Roast, uncovered, 10 minutes more or just until salmon flakes. Remove zest from lemon. Squeeze juice from lemon over salmon and vegetables. Sprinkle with zest.

Always feel free to reach out by email for more healthy tips or recipe ideas at eatingwithallie@gmail.com or stop by in the office to chat!

Sources:

https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/healthy-eating-for-women

https://www.womenshealth.gov/healthy-eating/healthy-eating-and-women

http://www.eatingwell.com/recipe/264600/greek-roasted-fish-with-vegetables/