If you eat the following foods or consume the below substances, you might be quite deficient in your B vitamins:

• White sugar products (soda, candy, juices, etc.)
• White flower products (breads, pastries, cookies, etc.)
• Processed foods like cured meats or those that contain MSG and additives
• Alcohol
• Caffeine
• Nicotine
• Recreational and prescription drugs

B vitamins can also be depleted under the following conditions:

• Prolonged stress
• Malnutrition / Poor diet

So why are B vitamins so important? They are important for:

• The health of every cell and nerve function
• Muscle contraction
• Energy production
• Brain health and thoughts
• Proper digestion and metabolism
• Emotional health and mood
• Red blood cell formation
• Keeping the heart strong
• Lowering cholesterol
• Hair, skin and nails
• Protection against birth defects
• And much more….

There are many symptoms associated with B vitamin deficiencies so first it is important to look at your food and vitamin sources/intake to make sure you are getting enough. The next step is to get tested which I can do here in my office with you. Once you reach a balanced state, your body will be thanking you!

Alison Held
Nutritional Consultant and Health Coach
www.healthfuldirection.com

Have you noticed that consuming too much sugar gives you an automatic zip of energy but after a short while you are ready for a nap? (more…)

When vegetables are selected and consumed at their natural peak, they will be healthier for us. Today it is easy to find most fruits and vegetables all year long but when we eat in season we are getting far more nutrients and the price tag should be less than their stored or shipped counterparts.

For the remainder of March, load up your shopping cart with:

• Naval oranges
• Carrots
• Cauliflower
• Artichokes
• Limes
• Cabbage

Next month, walk through the produce aisles in search of (they shouldn’t be hard to find!):

• Asparagus
• Mushrooms (shitakes especially have many medicinal properties)
• Rhubarb
• Celery
• Broccoli

Happy Spring!

Alison Held
Nutritional Consultant and Health Coach
www.healthfuldirection.com

I found this comforting dish in a May 2007 issue of Delicious Living. There is little protein and mostly carbohydrates so I suggest having this as a side.

Ingredients:

3 tablespoons organic olive oil, divided
12 ounces mixed baby squash, halved lengthwise
12 ounces asparagus, trimmed and cut diagonally into 2-inch lengths
4 ounces baby carrots, cut into 2-inch pieces
3 tablespoons water
4 cups reduced-sodium vegetable broth
2 teaspoons unsalted organic butter
1/2 cup minced shallots (about 2)
1 1/2 cups arborio rice
1/2 cup dry white wine
1/8 teaspoon saffron powder
1/2 cup freshly grated Parmesan cheese
1/4 cup toasted pine nuts
2 lemons, cut into sixths

Directions:

Heat 1 tablespoon oil in a deep, wide skillet or saucepan over medium-high heat. Add veggies and saute for 3 minutes, tossing occasionally. Reduce heat, add water, and simmer, covered, 4 minutes or until veggies are crisp and tender. Remove with slotted spoon. Dry skillet.

Meanwhile, heat broth in a medium pan and then cover to keep warm.

Heat butter and remaining 2 tablespoons oil in original pan over medium-low heat. Add shallots and cook, stirring, until softened, 3-5 minutes. Stir in rice until coated. Add wine, increase heat, and boil for 2 minutes or until absorbed. Reduce heat to medium-low; add saffron and 1 cup hot broth. Stir and simmer gently until broth is nearly absorbed. Repeat with remaining broth (1 cup at a time), stirring after each addition, for about 20 minutes total.

While rice is still moist and a bit of liquid remains, stir in veggies until heated through. Remove from heat. Stir in cheese. Sprinkle each serving with pine nuts and a squeeze of lemon juice. Serve hot.