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01/13/2024

Nutrient Highlight
★ Vitamin K ★

Vitamin K is a fat-soluble vitamin found in both plant and animal sources. The two forms are phylloquinone (K1) and menaquinones (K2).

Phylloquinone (K1) sources include...
🌱 Green leafy vegetables like collards, spinach, broccoli and kale.

Menaquinones (K2) sources include...
🐔 Animal and fermented products like natto [fermented soybeans], chicken breast, and eggs.

Vitamin K plays a crucial role in the production of different proteins that are essential for blood clotting 🩸 and bone development. 🦴
☑ Prothrombin, a protein required for blood clotting, is directly dependent on vitamin K.
☑ Osteocalcin, another protein, also needs vitamin K to produce healthy bone tissue.

The DRI is...
M: 120 µg/day
F: 90 µg/day

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01/12/2024

Did you know that Brussels sprouts are named after Brussels, Belgium? 🤔

Although a different variety of sprouts may have originated in Rome, the cultivation of the plants we eat today began in Brussels during the 16th century. 🌱

Not only are Brussels sprouts delicious, but they are also great for your health. 🥗 They are a good source of dietary fiber, which helps keep your digestion healthy and keeps you full for longer.

Additionally, they are packed with essential vitamins and minerals, such as vitamin K, vitamin C, folate, and potassium, which promote overall wellness.
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01/04/2024

★ Dark Chocolate Peanut Butter Almond Bark ★

Ingredients
· 10 oz dark chocolate (50-90% cacao)
· 2 tablespoons peanut butter
· ¼ cup almonds, chopped
· a few pinches of salt

Instructions
① Line a 9x13-inch sheet pan with parchment paper. Set aside.
② To melt the chocolate, break it into pieces and place it in a bowl. Microwave for 30 seconds, stir until smooth, and repeat if necessary until thoroughly melted.
③ Microwave the peanut butter in a small bowl for 20 seconds, stir, then repeat until smooth.
④ Pour chocolate onto the prepared baking sheet, spreading it into a smooth layer with a spatula.
⑤ Drizzle the peanut butter mixture on top of the chocolate. Use a toothpick to swirl the peanut butter mixture.
⑥ Top the bark with chopped almonds and a sprinkle of salt.
⑦ Set the bark in the refrigerator for about 40 minutes. Once hardened, break into pieces and enjoy!

Nutrition Facts
· 282 kcal
· Fiber: 4g
· Protein: 6g
· Fat: 18 g
· Copper: 0.7 mg
· Magnesium: 96 mg
· Iron: 4.7 mg
· Phosphorus: 136 mg
· Zinc: 2 mg
· Caffeine: 30 mg

✔ per serving (30 g)

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01/03/2024

Nutrient Highlight
★ Copper ★

What is it?
· an essential mineral that we must obtain from our diet
· helps the body absorb iron
· involved in energy production
· the RDA is 900 µg/day (0.9 mg/day)

Copper-rich foods include…
· dark chocolate
· potatoes
· salmon
· oysters
· legumes
· liver

💊 Supplements are generally unnecessary in the United States because deficiencies are rare. However, if you have a condition that may affect your ability to absorb nutrients, such as celiac disease, cystic fibrosis, or Crohn's disease, it is advised to consult with your doctor or a registered dietitian to discuss the potential need for supplementation.👩‍⚕️⚕️
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01/02/2024

✨ Hello, 2024!! ✨ What better way to ring in the new year than with...dark chocolate 🍫

Dark chocolate is popular in countless cultures, but have you ever wondered where it originated? Let's chat about the history of dark chocolate, from its ancient origins in Mesoamerica to its modern health benefits.

♦︎ Origins of Dark Chocolate ♦︎

Cacao's journey from bean to bar begins in Mesoamerica (modern-day Mexico and Guatemala) around 2000 BC. This key ingredient in chocolate comes from the seeds of the cacao tree, transformed through drying and roasting into cacao beans.

The Mayans and Aztecs were among the first to cultivate it. They enjoyed cacao as a daily beverage, even using it as currency!

Fast forward to the 1500s, cacao arrived in Spain, and the word about chocolate spread throughout Europe and the rest of the world.

♦︎ Nutrition & Possible Benefits ♦︎

A single 30-gram serving of dark chocolate is a rich source of micronutrients, including copper, magnesium, and iron, with smaller amounts of phosphorus and zinc.

Additionally, dark chocolate possesses antioxidant properties that contribute to maintaining healthy cells within the body. But beware – heavily processed cacao, like milk chocolate with just 10-50% cacao and added milk, loses most of its antioxidant content.

For a bar to be classified as dark chocolate, it must contain 50-90% cacao solids, cacao butter, and sugar. Its quality and beneficial properties rise and fall with the cacao content; a higher percentage of cacao typically yields a deeper, darker chocolate.

These darker varieties are associated with the potential health benefits of chocolate, such as reducing the risk of cardiovascular disease and diabetes.

✨ I’ll be posting a dark chocolate recipe later this week that is delish! ✨

In the meantime, consider incorporating dark chocolate into your diet a few days a week. It’d be perfect in a snack pack with grapes, crackers, and cheese. 🍫🍇🧀 🥨
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07/20/2023

✨ Cultivating a meaningful connection with the foods you consume plays a vital role in supporting a healthy lifestyle.
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While the types of food you choose undoubtedly matter, the first step lies in developing a genuine appreciation for what you eat.
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When you approach eating with appreciation, you lay the foundation for making mindful choices and creating a well-rounded, nutritious diet.
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Embrace the journey of finding joy in your food, and you'll unlock the key to a balanced and fulfilling life. ✨
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07/19/2023

Hey, it's Danielle Mortell here! ✨

When I began my nutrition education journey, macronutrients puzzled me! I'd hear people mention "macros" or talk about carbs, protein, and fat, but their true role in our bodies remained unclear.

It wasn't until my first nutrition class that I finally grasped their importance!

Whether you're a new or simply fascinated by nutrition, this post is the perfect starting point to uncover the role of macronutrients and how we can obtain them in our diet.

As always, I hope that you continue to learn something new every day and stay curious about the truths of the foods we eat.

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