FALL IN LOVE WITH THE SUPER FOODS OF FALL (PART II)

Ginger

Fresh Ginger_Model4greenliving

     Known to aid in digestion, relieve symptoms of nausea, treat severe menstrual pain, and reduce inflammation, ginger is an amazing food to incorporate in your diet year round.

     Ginger contains both phenols and gingerols. The phenolic compounds in ginger help relieve irritation in the stomach and intestines, and aid in digestion by stimulating saliva and bile production. Chewing raw ginger or drinking ginger tea helps treat nausea naturally, and is commonly used by pregnant women experiencing morning sickness. Gingerols, naturally occurring oils in ginger, are potent anti-inflammatories, and fresh ginger has been used for centuries to reduce inflammation. Recent studies have shown that ginger may help treat more serious inflammatory conditions such as Cancer, although further research is necessary. For women experiencing severe pain with menstruation, ground ginger taken in the form of capsules has been shown reduce the pain's severity.

     Ginger root is typically harvested in then fall and winter months. Freshly cut ginger is a perfect addition to tea, and as temperatures begin to drop hot beverages are more and more appealing.  Lemon-ginger Green Tea is one of my favorite nutrition-packed beverages for fall, and can help boost our immune systems for the "cold and flu season" ahead. 

Kale

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     Kale is one of my favorite dark, leafy greens. Commonly harvested in the fall, it provides a wide variety of antioxidants, vitamins, and minerals. Incorporating kale into your diet can aid in digestion, improve issues associated with diabetes, help protect again bone fractures, and maintain healthy skin and hair. 

     The high amount of fiber in kale ( g per serving), along with its high water content, helps promote digestive health and prevent constipation. High fiber diets have been proven to reduce blood-glucose levels, and may even improve the lives of Type 2 diabetics by stabilizing blood sugar, insulin, and lipid levels. Kale also contains the antioxidant alpha-lipoic acid, which has been found to lower glucose levels while also increasing insulin sensitivity. The high amount of vitamin K found in kale (550 micrograms: 680% of our daily requirements) improves calcium absorption and strengthens bone matrix proteins, helping protect against bone fractures. Our skin and hair benefit from eating kale as well. Collagen levels are maintained best when vitamin C is readily available from sources such as kale. Having adequate collagen helps skin stay supple and hair remain strong. Skin also benefits from kale, because it contains high amounts of vitamin A and iron. 

    Eaten cooked (in soups, stews, or stir-fry) or raw (in salads or as a taco-topper), kale incorporated into your diet can benefit health year-round.

Mushrooms

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     Mushrooms aren’t plants so they don’t contain the phytonutrients (nutrients specific to plants such as beta-carotene) associated with my other “Superfoods of Fall”. They do however provide immense nutritional value from the vitamins, minerals, and other micronutrients they contain.

     Mushrooms have a higher level of antioxidants than many plants, including green peppers and zucchinis, due to their high levels of polyphenols.  One powerful micronutrient found in high concentrations in mushrooms is the antioxidant ergothioneine. Cooking actually releases this powerful nutrient from the mushroom cells, and increases its anti-inflammatory effects. Mushrooms are a common part of homeopathic medicine and have been used in natural remedies for centuries. Certain compounds in mushrooms are now being studied scientifically by researchers to determine their anti-inflammatory effects. A few of the bioactive compounds discovered include polysaccharides, phenolic compounds, steroids, and lectins. 

     Along with the antioxidants listen above, mushrooms are also a good source of B vitamins (niacin, pantothenic acid, and riboflavin) and contain the minerals iron, and selenium. Mushrooms contain no fat, are low in carbohydrates, and high in fiber. They are a definite “superfood” to include in your diet this Fall.

Rutabagas

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     Rutabaga, first discovered growing wild in Sweden, are cruciferous vegetables related to broccoli, cabbage and kale. They are a root vegetable harvested in the fall and have a similartaste to turnips. They are a great source of potassium and phosphorus, vitamin C and iron, and also the cancer-fighting substance glucosinolate. Rutabaga is wonderful cooked and served warm like mashed potatoes, cooked in soups and stews, or eaten raw as a salad topper to add a bit of crunch.

     Potassium found in rutabaga (8% RDA in one cooked-cup) aids in protein and carbohydrate metabolism, and helps maintain proper fluid balance in the body. Rutabaga also contain 10% of your daily recommendation for phosphorous. Phosphorus aids in the metabolism and synthesis of proteins, and is an important mineral to maintain strong bones. Proper neurotransmitter function and collagen production both require adequate levels of vitamin C. 20-30% of your daily vitamin C requirements can come from eating just one serving of this “super food”. The vitamin C in rutabaga also allows for greater absorption of iron. One rutabaga contains about 5% of your daily needs. 

     Rutabaga has proven beneficial in protecting against cancer-causing carcinogens, and even aids in the reduction of colon and prostate cancers. Cruciferous vegetables, such as rutabagas, are excellent sources of sulfur-containing substances called glucosinolates. These compounds are responsible for the bitter taste and pungent aroma of cruciferous vegetables. According to the Linus Pauling Institute, glucosinolates may help eliminate carcinogens before they can damage DNA or alter certain cell-signaling pathways. In turn, normal cells aren't transformed into cancerous cells.

     Mild and sweet, rutabaga is a great comfort food for fall.

 
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Renee Peters

Renee Peters is a NYC-based model, blogger, and advocate of mindful, sustainable living. She strives to be a role model by using her platform for positive change. Through her blog, Model4GreenLiving, Peters seeks to reshape the way people think about environmental issues and provide practical tips and everyday actions for readers.  Peters uses social media to promote that same message, as well as one of self-love and body-positivity. She also volunteers, is an environmental activist, and is an avid learner of anything relating to the planet and its health. For booking inquires visit Muse Models NYC or Nomad Management Miami.

I'M DYING TO TRY THESE NEW, NYC, PLANT-BASED RESTAURANTS

     There is something to be said about the plant-based movement, when so many new innovative, and delicious plant-based restaurants keep opening up. Manhattan and the surrounding Burroughs have always been a haven for vegans and vegetarians, providing a huge number of restaurants, bakeries, cafes, and juice shops to chose from.

     New York City already boasts the most extensive list of restaurants in my Plant-based Restaurant Guide, and until this point I have tried all of the restaurants myself. I am excited to discover even more, all having opened since January 2015, that I have yet to enjoy and am dying to try! Check out the newest plant-based restaurants of NYC, and experience them for the first time with me.

00 + Co

Image courtesy of  matthewkenneycuisine.com

Image courtesy of matthewkenneycuisine.com

00+Co, a new plant-based pizza concept from Matthew Kenney, opened its doors in New York City’s East Village in February 2016. Serving small plates, organic pizza prepared in a wood burning oven, vegan ice cream and organic wines, 00 + Co showcases Matthew Kenney’s delicious, beautiful, vibrant, and nutritious cuisine in one of New York’s favorite neighborhoods.
— www.matthewkenneycuisine.com

by CHLOE.

Photo by  Lisa Elaine Held . courtesy of  Well+Good.com

Photo by Lisa Elaine Held. courtesy of Well+Good.com

by CHLOE. is 100% vegan, plant-based and kosher certified. Our menu is free of meat, dairy and egg products and contains no saturated animal fats, cholesterol, added preservatives and/or artificial flavors.

by CHLOE. is committed to using seasonal & locally sourced ingredients whenever possible. All menu items are preparedfrom scratch including our patties, condiments, sauces, cheeses + grab and go offerings. All Sweets by CHLOE. are baked fresh in-house daily.
— www.bychefchloe.com
Image courtesy of  Andrea Strong

Image courtesy of Andrea Strong

Amanda Cohen is the chef and owner of Dirt Candy, the award-winning vegetable restaurant on New York City’s Lower East Side. Dirt Candy was the first vegetable-focused restaurant in the city and the leader of the vegetable-forward movement. The restaurant’s original location only had 18 seats and was open for six years, during which time it became the first vegetarian restaurant in 17 years to receive two stars from the New York Times, was recognized by the Michelin Guide five years in a row, and won awards from Gourmet Magazine, the Village Voice, and many others. Its new location opened in January, 2015 and it was the first restaurant in the city to eliminate tipping and share profits with its employees.
— www.dirtcandynyc.com/amanda-cohen
photo by  Sarah Elliott

photo by Sarah Elliott

Indian cuisine is rooted in the belief that food should provide nourishment for your body and balance for your life. INDAY is born from this tradition: a place where you don’t have to decide between eating delicious, exciting food and eating healthy, responsible food.
— www.indaynyc.com
Image by  Geert Teuwen . COurtesy of  Well+GOod .

Image by Geert Teuwen. COurtesy of Well+GOod.

Le Botanitse is a healthy, delicious, plant-based, organic food & natural wine bar. It is a responsible food concept that cares about health and our planet, and is a positive way to appreciate food. Everything we serve is 100 % Botanical, 99 % Organic, and Gluten-free.
— www.lebotaniste.us
Photos by  Stephen Johnson  courtesy of Nix

Photos by Stephen Johnson courtesy of Nix

Nix is a new restaurant from Michelin-starred chef John Fraser, drawing on his personal passion for cooking with vegetables. The menu will feature an array of affordable and seasonal dishes, largely sourced from the Union Square Greenmarket, along with an innovative list of cocktails and wines, all served in a fun and lively Greenwich Village atmosphere. Opening first for dinner only, Nix will also serve lunch and brunch beginning in the late spring.
— www.nixny.com

     Have you tried any of these delicious, plant-based restaurants in NYC? Do you have any favorite restaurants that you don't see featured here? Let me know by leaving a comment below. I love hearing from all of you... and especially trying new food. Thanks, as always, for reading!

THE BEST JUICE SPOTS IN NYC

     New York City is a haven for vegans. There are vegan restaurants, farmers markets year round, vegan bakeries and frozen-treat spots, and most corner bodegas now carry vegan products. But the variety doesn't end there. With an ever-growing number of plant-powered  juice spots, NYC gets better everyday. 

     Found in Manhattan and the surrounding burrows,  fresh-pressed, organic juice spots offer healthy options on-the-go, and are a favorite vegan option for me during my busiest days. Check out my list of the best juice spots in NYC, and give yourself a healthy, plant-powered boost to fuel your day.


About The Squeeze

The Squeeze is a wellness and beauty lifestyle company whose mission is to bring you the next level of nutritional consciousness through detox cleanses, superfoods, and fresh live produce prepared into raw gourmet meals. The Squeeze is dedicated to producing and offering the best tasting raw foods available in Manhattan, while simultaneously honoring the planet and our environment.

The Squeeze's selection of cold pressed juice cocktails, raw food, and natural cleanses can be the catalyst to a major lifestyle change, certain to take your body from beefy to leafy! This change will help restore your body to its maximum health potential, while enhancing its natural beauty and radiance.

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About Magic Mix Juicery

It is our mission to make healthy living effortless, efficient and simple so you can add in the good which naturally crowds out the bad.
MMJ is based on the concept that being healthy shouldn’t have to mean depriving yourself. Our principles are to always use fresh, organic ingredients to create nutritious plant-based foods and juices that are made from scratch in-house daily. We believe that no one solution fits all so we encourage you to make bio-individual choices that fit your lifestyle, and needs.
All our products are gluten-free, raw, vegan, kosher and of course always organic and fresh. FREE of GMO’s, pesticides, preservatives, additives, artificial fertilizers, artificial flavors, corn syrup, wax, pollutants.

Location

 

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About Juice Generation

Long-time juicing devotee Eric Helms founded Juice Generation in 1999. His mission: Create a friendly, accessible juice bar where New Yorkers of all lifestyles, ages, and dietary backgrounds could experience the energizing effects of fresh, raw juices made with premium ingredients—conveniently and affordably.

Eric began by opening a small juice bar in New York City's Hell's Kitchen, where he got to know his customers' needs, preferences and health stories from the best vantage point possible: behind the counter, serving the pioneering members of New York's "juice generation."
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Why Sustainability Matters

Juice Generation is a proud member of the Green Restaurant Association, a national non-profit that helps restaurants and consumers work together to become more environmentally responsible. It is among the top NYC restaurants participating in NYC's Food Waste Challenge, which is aimed at reducing the amount of edible waste sent to landfills. 

Juice Generation is committed to using as much organic and local produce as possible. As an independent New York City company, they love supporting independent farmers in New York and the Northeast because they're essential to the greater health of our community and environment. All of the cold-pressed juices and raw foods are Certified by the Non-GMO Project, which guarantees that they only source produce and products that are void of GMOs.

Locations


 

About Grass Roots Juicery

Located in Williamsburg, Grass Roots Juicery promotes healthy living through organic cold press juicing, smoothies, fresh-squeezed juices and healthy food options. Their organic cold press juice blends can be purchased from the retail fridge, and juice blends and smoothies are made to order.
Grass Roots Juicery is a unique and vital resource to the community based on the understanding that there is always room for growth and education on healthier options for a healthier life. They plan to fill the community not only with their highly regarded juices and health foods, but also with education and encouragement… healthy life, happy life!
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Local Produce and Groceries

Grass Roots Juicery offers food and products carefully curated for neighborhood customers, using vegetables and fruits from local farms whenever possible. 
The sandwich selections vary with the seasons and they use choice ingredients to bring food that is simply prepared and filled with flavor. 

LOCATION

 

     What's your favorite juice spot in NYC? Write me a message or leave a comment and let me know!

Thanks as always, and be well.