5 Nutrients you may be missing

Nutrients your body needs

Do you feel your best every day? If not, you may be missing an essential vitamin that could make all the difference in the world.

We all know about how important it is to take our daily vitamins and minerals — even if we don't always follow through.

The average person tries to get in their daily amount of calcium, iron, vitamin C and potassium, but what about all the other necessary nutrients? If you feel tired on a day-to-day basis or just never quite feel like yourself, it could be because your diet lacks some of the more uncommon but necessary, nutrients. Take a look at these five nutrients and see if you're getting enough of them. If not, try adding them to your diet over the next few weeks and notice the difference in how you feel!

1Magnesium

Magnesium helps give us energy and is essential for cardiovascular health. It helps break down calcium in the body. Although calcium is extremely necessary, if it's not properly broken down it can build up and lead to arthritis. Magnesium can reverse osteoporosis, regulate high blood pressure and even treat insomnia, depression and diabetes.

Foods with magnesium

Rice, wheat, cocoa powder, sunflower seeds, nuts, spinach, beans and oatmeal

Make this overnight oats recipe for breakfast >>

2Vitamin B6

Vitamin B6 helps our bodies maintain normal nerve function and helps in forming red blood cells. It helps your body maintain proper blood sugar levels and even plays a role in regulating sleep and appetite. If you find yourself confused or irritable daily, up your vitamin B6 intake to see if it makes a difference.

Foods with vitamin B6

Chicken, turkey, beef, fish, nuts, vegetables, bran, sweet potatoes, bananas and garlic

Cook up a crispy roasted chicken >>

3Vitamin B12

Lack of vitamin B12 can result in anemia, fatigue, weight loss, depression and poor memory. The reason is vitamin B12 helps convert carbs into glucose — which is responsible for giving us energy. It helps regulate the nervous system and gives our skin and hair a healthy glow. Not only that, vitamin B12 protects against prostate, breast and lung cancer.

Foods with vitamin B12

Fish, clams, liver, crab, beef, cheese, eggs, milk and yogurt

Homemade beef and broccoli recipe >>

4Folic acid

If your diet doesn't consist of the recommended amount of fruits and veggies, you're likely falling short in folic acid. The most common symptom of a folic acid shortage is anemia — which is a deficiency in red blood cells causing headaches, fatigue, a sore tongue and poor concentration. By making folic acid a priority, you're helping to keep your brain young, your heart healthy and you're helping to prevent colon cancer.

Foods with folic acid

Spinach, broccoli, oranges, strawberries, tomatoes, mushrooms, fish, eggs and chicken

Get two super foods with this spinach and strawberry salad >>

5Vitamin E

Though you only need 15 milligrams per day, most people don't get that. Vitamin E is an antioxidant that improves immunity and helps reduce your risk of cancer. It reduces cholesterol, thins the blood and promotes healthy skin and hair. It's good for the eyes and even helps prevent Alzheimer's disease.

Foods with vitamin E

Almonds, avocados, sunflower seeds, peanuts, cooked spinach, kale and olives

Throw together an easy kale Caesar salad >>

More on nutrients

8 Nutrients missing from your diet
Top 5 health-boosting nutrients for kids
Important nutrients for new moms

Bethenny Frankel works out in heels, talks fitness

Skinnygirl In Stilettos!We got to work out with Bethenny at a funky NYC fitness class and score her workout, diet and parenting tips. Listen in!

Bethenny Frankel knows the key to keeping fitness fun is variety, so she hosted a Skinnygirl Daily Stiletto workout class this week in New York City.

The Real Housewife and 42-year-old mom squatted, high-kicked and lunged her way through a 30-minute class with us, with the help of instructor Nicole Damaris, who created NDG Fit's Stiletto Workout.

Although it was Bethenny's first time trying the stiletto workout, which is supposed to improve balance and target calf muscles, she said she liked trading typical tennis shoes for high heels.

"It felt sexy. I felt a little slutty... in a good way!" the newly single mom joked afterward. "It was good that it only 30 minutes because I feel like we enjoyed it; it was fun. Had we done it for an hour, I would have hated it. So I think that you should do what you can, in the amount [of time] that you can."

"I think every diet
is stupid."

Bethenny is a big yoga fan, but says she usually only works out two to three times a week. "I don't belong to a gym because I want to be with my daughter; I want to be home, so I'll do a DVD at home," she says. "Anything is better than doing nothing."

She also doesn't believe in diets. "I think they're all stupid. I think every diet is stupid," Bethenny explains, adding that she tried them all in her younger years, including the cabbage soup diet and the Atkins diet.

Nowadays, she believes in eating in moderation and has released an entire line of Skinnygirl Daily products, such as bars and powdered drink mixes for everyday women on the go. "A lot of bars are like candy bars. They're ingredients you can't pronounce and it's really misleading. I just wanted one that tasted good, with clean ingredients," Bethenny explains, adding that she gives her Skinnygirl bars to her daughter, Brynn, as well.

Teaching her 2-year-old daughter healthy eating habits is important, Bethenny says, but she's not super-strict with her. "She eats ice cream; she eats fries," she says. "I think it should be a balance. I think she sees examples of normal portions instead of the American way of gigantic. We share a lot and she doesn't eat off the kids' menu. All I ever see is chicken fingers, pizza, pasta [on kids' menus]. I'll pick something I think is healthy that she'll like and we'll share."

If you want to try Bethenny's Skinnygirl Daily line, use code SGDPUMPS to get 25 percent off of your order!

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5 Small changes you can make for a natural lifestyle

Small Changes
With A Big ImpactSmall changes can have big impact, so take some simple steps to add more natural foods into your lifestyle; the reward will be apparent in the way you look and feel, and you’ll be on your way to better health!

Choose to lose the fast food!

Some fast food restaurants are offering healthier menu options, but in general, fast food does not add anything to a healthy lifestyle, nor is it helpful for your weight management. Fast food certainly isn't healthy for your wallet, so make it a distant memory. You will save cash and calories when you cook and eat at home. This also allows you to control the portion sizes, and you can be confident that the ingredients in your meals are fresh and rich in vitamins, minerals and antioxidants.

Shop at the farmer's market

Try the farmer's market, and you'll find a variety of tempting fresh foods. It's irresistible, and much of it is good for you, too! Most farmer's markets offer very fresh seasonal produce that's locally grown. You'll have more choices and wonderful options in fruits, vegetables, even lean meats and fish. Don't be timid: try some new things! Eggplant and squash, nectarines and snow peas – the tasty choices give you an opportunity to experiment with dishes and discover new family favorites.

Make smart substitutions

Who says dessert has to be loaded with sugar and empty calories? A juicy fresh peach is sweet and satisfying, or serve up a bowl of ripe strawberries or cherries. Switch out your mayonnaise for plain yogurt, and mix in some herbs. It's a lower calorie, natural substitute for cream cheese and heavy dressings. Stir up a spiced-up blend to use in coleslaw, chicken salad or as a dip or dressing on a healthy salad.

Look for whole grains

Barley, oats and wheat are better for you; they are loaded with fiber and nutrients, so skip the not-so-wonderful white bread and choose a yummy oat or wheat variety. You can still have that sandwich you crave, but build it on oat bread with tomato slices, pepper strips, fresh lettuce and lean luncheon meat. Add a slice of nutrient-rich avocado, and once topped with a yogurt dressing, it's a satisfying lunch that delivers good nutrition. Have some oatmeal: a delicious choice that happily takes to fresh fruit like antioxidant-loaded blueberries or potassium-rich bananas. Good choices are easy to make when they taste so great!

Go fishing!

Halibut, salmon and other fish add lean protein and healthy Omega-3 to your diet. Choose fresh, not processed or frozen, whenever possible. Fish can be a tasty entrée when poached, baked, broiled or grilled. Get creative and dress it with fresh herbs in a bed of vegetables.

Look for colorful, crisp, fresh ingredients and you're on your way to a naturally healthier lifestyle.

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5 Food priorities for healthy eating
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Strawberry deviled eggs

Strawberries That Look Like Deviled Eggs!These cute little strawberries are covered in white chocolate and filled with a sweet cream cheese to look just like deviled eggs!

Another great way to put that egg tray to good use! These chocolate covered strawberries look just as festive as deviled eggs, but are a welcome break from the normal appetizer. If you are worried about food dye, plenty of companies are making all-natural dyes. Look in your local premium markets or online.

Strawberry deviled eggs recipe

Yields 24

Ingredients:12 strawberries1 cup white chocolate candy melts, or white chocolate chips8 ounces cream cheese, softened1 cup powdered sugar1 tablespoon lemon juice1/2 teaspoon vanilla extractYellow food dyeDirections:

Cut the strawberries in half lengthwise. Try to leave some of the leaves on each half. Place strawberries cut side down on a paper towel for 10 minutes. Strawberries need to be as dry as possible or the white chocolate won't stick.In a microwave safe bowl, add the white chocolate melts. Microwave for 20 seconds, stir and repeat until melted. Make sure to keep a close eye on white chocolate, if it overheats, it will seize.One at a time, dip the strawberries in the white chocolate until completely covered. Immediately place, cut side down, on a sheet of parchment paper. Allow to set in a cool room until the white chocolate has set, about 15 minutes.In the bowl of a stand mixer add the cream cheese and powdered sugar, mix on medium high until well combined. Add the lemon juice, vanilla and food dye and mix until well combined.Add the cream cheese mixture to a piping bag with a large tip. Pipe into the center of the strawberries. Chill until ready to serve.

More strawberry recipes

Strawberry lemonade scones
Strawberry pound cake skewers
Strawberry balsamic bruschetta

Cooking with beer this St. Patrick's Day, with recipe

Beer Isn't Just For DrinkingMany people love to drink beer on St. Patrick's Day, but this year why not celebrate the luck of the Irish by cooking with beer as well? Delicious in everything from dessert to stew recipes, you'll have everyone asking what your secret ingredient is.

There are plenty of popular recipes that call for beer. Think about beer-battered onion rings, Guinness bread, Belgian beef carbonade and many chili recipes. The hoppy, malty flavor of beer – particularly dark brews like stouts – brings depth of flavor to many dishes and pairs particularly well with beef, yeast and chocolate. Try an Irish stout like Guinness or Murphy's in this hearty Irish beef stew recipe.

Irish beef stew recipe

Serves 6

Ingredients:1-1/2 pounds stew beef, cubed1/2 cup flour1/4 cup vegetable oil1 large onion, roughly chopped5 cloves garlic, minced1 cup Irish stout (like Guinness or Murphy's)4 cups beef broth3 tablespoons tomato paste1 bay leaf1 tablespoon Worcestershire sauce10 ounces sweet potatoes (about 1 large or 2 small), roughly chopped2 large carrots, sliced3 small turnips or black radishes, roughly choppedSalt and pepperDirections:

Toss the beef cubes in the flour so fully coated.Heat the oil in a large pot over medium-high heat.Add the beef and cook, stirring often, until browned on all sides.Add the onion and garlic and cook for a few minutes.Pour in the beer and scrape up any bits from the bottom of the pan.Add the beef broth, tomato paste, Worcestershire sauce and bay leaf, and stir to combine.Bring to a simmer, and then lower the heat and cook, covered, for about two hours.Add the potatoes and turnips and allow to simmer for 1/2 hour, uncovered.Add the carrots and cook for another 15 to 20 minutes, until the meat is very tender and the carrots are softened.Season with salt and pepper and serve or allow to cool and store in the refrigerator for up to three days. The flavors only get better over time. The stew also freezes well.Serve with Irish stout or another dark beer.

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The Summer Block Party Issue

As temperatures climb, so does the desire to take everyday fun outside. Whether you're planning a backyard barbecue or just looking for some ways to turn up the heat in your personal time (uh-hem...), we have some incredible ideas you'll want to pin now.

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Ultimate blueberry ricotta pancake recipe

Berry Perfect PancakesBlueberries are one of nature's most antioxidant rich foods and, especially now that they are in season, we should eat them as much as possible. Toss them in your salad, in some yogurt for breakfast or an afternoon snack, or in these heavenly blueberry ricotta pancakes.

Bluberries are one of those wonderful foods that are so very delicious yet also pack a huge nutritional punch. These lovely little berries are just bursting with antioxidants that help to build your body's defenses and neutralize free radicals. While good-quality frozen blueberries can be enjoyed year-round, summer's fresh blueberries are something to be savored. Toss them with spinach, walnuts and a balsamic vinaigrette for a quick-and-easy summer salad or add a handful to your favorite fruit smoothie recipe.

Or, revisit an old breakfast favorite: blueberry pancakes.

It seems that a few times a month I find myself experimenting with new pancake recipes. I've added various fruits, nuts and chocolate. I've made versions with whole wheat flour, ground oats and flax seeds. I've tried out vegan versions and those decidedly not. But, even through my tireless quest to create a another, better pancake recipe, I inevitably keep coming back to this version again and again. These light and fluffy blueberry pancakes are taken to the next breakfast level with the addition of creamy ricotta cheese and bright lemon. In essense, they are just what they're aptly named. They're the ultimate blueberry pancakes.

Ultimate blueberry ricotta pancakes

Yields about 12 pancakes

Ingredients:3/4 cup all-purpose flour1 tablespoon baking powder1/4 teaspoon salt1-1/2 tablespoons granulated sugar2 eggs1 cup ricotta cheese3/4 cup whole milkJuice and zest from 1 lemon1 cup fresh blueberriesButter for brushing the griddleDirections:

Preheat a cast iron griddle pan over low heat.Combine the flour, baking powder, salt and sugar in a medium bowl.Whisk together the eggs, ricotta cheese, milk, lemon juice and lemon zest in a large bowl. Gradually stir in the dry ingredients until they are just combined (do not over mix). Fold in the blueberries.Brush the griddle with butter and spoon about one-quarter cup of the batter onto the griddle. Cook until the edges have just started to brown and little bubbles appear on the surface. Flip the pancakes over and continue to cook until lightly browned on the other side as well.

See what else is in season now >>More seasonal blueberry recipes

Blueberry and banana smoothie with flax seed
Blueberry, balsamic and feta sirloins
Blueberry lemon loaf