Veggie of the Month

No matter how you prepare it, spinach does a body good. One cup of spinach (cooked, boiled, drained) has a measly 41 calories, yet provides 987% of the DRI for Vitamin K! It also has 66% the DRI for folate and 49% the DRI for magnesium, not to mention 34% the DRI for Vitamin B6, 23% the DRI for Vitamin C, and 17% the DRI for fiber.

Vitamin K is essential for bone health and blood clotting. Research also shows it may decrease inflammation (helpful for arthritis, osteoporosis, Alzheimer's, heart disease, and type 2 diabetes).

Fruit of the Month

Summer is around the corner and the kiwi is calling your name! This deliciously tart yet sweet fruit packs a whopping 219% of the DRI (daily reference intake) for Vitamin C and 21% of the DRI for fiber, with only 108 calories and under 1 g of fat per cup (approximately 2 large kiwis).

Fun fact: Kiwi actually originated in China during the 14th century, where it was called the gooseberry. It was renamed when New Zealand started producing it commercially.

Fruit of the Month

Pears are our in-season fruit choice of the month. One pear will provide 103 calories, 6 g fiber, 212 mg potassium, and 8mg Vitamin C!

Select the right pear for the occasion:

• Bosc - ideal for pies, poaching, and crisps due to its firm flesh


• Anjou - eat raw or cooked (this pear has a semifirm texture and a mellow flavor)


• Bartlett - this variety is ultra-juicy and super-sweet, works well in salads

December Veggie Pick

Try brussel sprouts this month! One cup of brussel sprouts has only 38 calories, but packs in a whopping 75mg Vitamin C, 342mg potassium, and 54mcg folate.

Recovering From Cold and Flu

Cold and flu season is here! It's important that you start treatment within 24 hours of experiences symptoms. Here are some tips from Body + Soul magazine:

• Take 500mg of Vitamin C 3-4 times per day at the onset of a cold.
• Try 1,000mg of echinacea 3-5 times per day. Kan Jang (a combo of eleuthero and andrographis) has also been found to reduce symptoms of respiratory infections.
• Be patient - follow your insticts to get more rest and you won't find your symptoms lingering.
• Consider taking 200mg of Panax ginseng per day, along with getting extra sleep, lots of water, and eating good foods.