Autumn Years Spring 2023

FEATURED DESTINATION Switzerland A YEAR ROUND DESTINATION OF PURE BEAUTY, CULTURE AND ADVENTURE Switzerland, a country situated amidst the Swiss Alps with beautiful lakes and 13 UNESCO sites, has the best train system to explore the country side. From the picturesque town of Basel with over 90 museums is host to your start and end point of many Rine River cruises. From Zurich to Chur to Lake Como region to Luzern and so many more to

list, a different adventure awaits at every stop. Call me to talk about your SWISS vacation.

BRIAN K MACKEY TRAVEL ADVISOR * 201.857.5088 bmackey@cruiseplanners.com www.cruisesbybrian.com

a significant amount of folate, whereas broccoli is a power house cruciferous vegetable thought to have anticar cinogenic properties. Some other produce items that are seasonal to

red vegetables typically provide a lot of vitamin

red blood cells cannot effectively carry oxygen throughout the body without iron. Calcium, along with vitamin D from the sun or supplements, is most known for its role in supporting bone health. Still, calcium has several functions, such as helping the muscles contract and blood clot. To consume these nutrients and oth ers, including vitamin A, vitamin K, vita min E, potassium, folate and fiber, aim to eat three to four cups of vegetables and one and a half to two cups of fruits per day. These options can be fresh, frozen or canned, but the spring and summer months are the optimal time to increase your intake of fresh fruits and vegetables. When purchasing produce, it is im portant to remember that variety mat ters. Different colored fruits and veg etables provide different nutrients. For example, green vegetables are generally a good source of vitamin K, whereas

C. Still, we cannot get all of our nutri ents from fruits and vegetables alone. Lean meats, seafood, and low-fat dairy provide most of the vitamin

spring are apricots, bananas, cabbage, celery, collard greens, garlic, kale, kiwi, lettuce, onions, peas and strawberries. If you are looking for a fresh, nutri ent-rich meal to cook this spring, try the ‘lemon kale orzo soup with chickpeas and white beans’ from ShopRite.com/ recipes. Pro-tip: reduce the sodium content of this meal by choosing re duced sodium, low sodium, or unsalted vegetable broth. As always, remember to contact a trusted physician or dietitian before making major dietary or lifestyle changes.

B12, vitamin B6, heme-iron (the absorb able form of iron) and zinc consumed in the diet. Whole grains, nuts, seeds, and legumes also provide vital nutrients, such as selenium, zinc, vitamin E and B6. Therefore, eating a varied and balanced diet is essential to maintain health. Regarding seasonality and nutrient density, fresh spinach, carrots, aspara gus and broccoli are good choices in the spring. Spinach contains vitamin K, vitamin C, calcium, iron and magnesium, whereas carrots contain the antioxidant beta-carotene, which converts into vita min A in the body. Being green, aspara gus and broccoli are also good sources of vitamin K. Still, asparagus also provides

SPRING 2023 I AUTUMN YEARS 15