TOO MUCH OF A GOOD THING 3 Healthy Foods You’re Overconsuming P ortion sizes aren’t just for unhealthy treats and fatty entrees. A healthy diet demands keeping an eye on how much you eat at every meal, including healthy RED KIDNEY BEANS Red kidney beans are an excellent source of plant-based protein for those looking to cut down on the meat in their diet. But be mindful of how you prepare these beans. Raw red kidney beans
foods and beverages. Overconsuming even healthy foods can come with major health risks. Here are a few healthy foods and drinks you might be overconsuming.
contain a toxin called phytohaemagglutinin. This toxin is removed by boiling your beans for at least 10 minutes. Eating even a small amount of improperly cooked kidney beans can lead to severe nausea and vomiting.
LEAFY GREENS
Dark, leafy greens like spinach, beet greens, and Swiss chard are full of essential nutrients like iron, folate, and vitamins A and C. However, these greens are also high in oxalic acid. Consuming too much oxalic acid can lead to kidney stones, abdominal pain, low blood pressure, and vomiting. Keep in mind that you’d have to consume an outrageous amount of dark, leafy green to experience these symptoms. As long as they’re eaten in moderation, dark, leafy greens are part of a healthy diet.
WATER
a problem for ultramarathon runners and people who force themselves to drink too much water. If you just drink some water when you’re thirsty, you should be fine. You can avoid the risks of overconsuming healthy foods and drinks by just keeping an eye on your portion sizes. Stick to all things in moderation to avoid the pain of having too much of a good thing.
Most people are drinking far less water than they should be, but it is possible to drink too much water as well. Water intoxication is when extreme water overconsumption dilutes the sodium levels in blood. This condition is called hyponatremia and can lead to impaired brain function and even death. That said, hyponatremia is typically only
Inspired by FoodNetwork.com
Beet, Goat Cheese, and Arugula Salad
This crowd-pleasing dish is sure to be the biggest hit at your next gathering. And it’s good for you, too!
Ingredients •
• • • • •
6 cups fresh arugula
1/4 cup balsamic vinegar 3 tbsp shallots, thinly sliced
1/2 cup walnuts, toasted and chopped 1/4 cup dried cranberries or cherries
• • • • •
1 tbsp honey
1/2 avocado, cubed
1/3 cup extra-virgin olive oil Salt and pepper to taste 6 beets, peeled and quartered
2 oz crumbled goat cheese
Directions 1. Heat oven to 450 F and line a baking sheet with aluminum foil. 2. In a medium bowl, combine vinegar, shallots, and honey. 3. Gradually whisk olive oil into the mixture and season with salt and pepper. 4. In a small bowl, toss the beets in dressing until they are coated. 5. Place coated beets on baking sheet and roast them for 12 minutes. Set the beets aside and allow them to cool. 6. In a large bowl, toss arugula, walnuts, and berries with the remaining vinaigrette. Season with salt and pepper. 7. Top salad with beets, avocado, and goat cheese.
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