It's summer and what's in your freezer?

Dog-days of summer cry out for frozen treats such as slushes, ice-cream, and popsicles.  But are some choices better than others when it comes to cooling off with something frozen?

Here are some things to look for when choosing frozen treats from the store (some examples to look at):

•  serving size: less than 100 calories per serving is optimal
• ingredient list: the shorter the better and something other than sugar as the first ingredient

Freeze your own:

       - save out some smoothie, freeze it in a cup and enjoy it later frozen

       - make your own popsicles by blending up in-season fruit and freezing in cups 

       - bypass the blender and enjoy the whole fruit frozen: grapes and berries make great bite sized frozen snacks, put a stick in a spear of pineapple, mango, melon or banana for the most healthful (and simple) frozen treat.

       - great way to use up leftover fruit plate - freeze fruit kebabs and have a multi-flavored popsicle.

We all need more fresh produce to say nothing of staying hydrated in the heat, so freeze that leftover fruit and enjoy the immediate benefits of chilling out as well as the long term benefits of more fiber, water, vitamin C & A in your diet.

http://www.kutv.com/news/features/fresh-living/main/stories/vid_1564.shtml

My favorite frozen treat is a choco-piña:

1. Cut up spears of pineapple (or any other fruit).
2. Insert a popsicle stick and freeze for an hour or so.
3. Melt a little dark chocolate (1/2 cup covers a whole pineapple-worth of spears) with a tablespoon or so of coconut oil.
4. Dip the frozen pineapple spear into the chocolate to partially cover the spear, then place on waxed paper and freeze for a couple minutes.  
5. Remove from freezer, wrap each pop in plastic wrap and store in the freezer for weeks of frozen-treat-enjoyment!

1. 
   

BBQ Season = Savor the Flavor

Grilling is a healthy and festive way to enjoy dinner especially during the warm months but with a few tips and tweaks your grilling season can be even tastier and healthier. 

What is American's favorite grilled fare?

#1. burgers

#2. steak

#3. hot dogs

#4. chicken

My top two tips for grilling meat are:

1. Keep the grill clean and wipe with olive oil so that the food won't stick. This allows you to use leaner cuts of meat without the frustration of chiseling them off the grill and crumbling into your coals.

2. Keep a thermometer handy so you don't end up adding foodborne illness to the menu. This also helps keep you from over-cooking meats to dry oblivion.

Poultry: 165 F

Ground Beef: 160 F

Steak or Pork Chops 145 F

* Did you know that marinating your meat reduces the carcinogens formed from grilling?*

Think beyond meat when it comes to maximizing the nutrition of your next barbeque. Use the grill to get creative with your sides. Instead of the predictable side dishes of chips, potato and fluffy fruit salads that can bring a lot of extra fat, sugar and calories to your picnic table, grill some tasty and fresh sides. The most common side dishes prepared on the grill are corn potatoes so let's look at some other predictable but delicious options.

Grilled veggies make a great salad or side dish - grilled avocados, lettuce wedges and mushrooms with a light vinaigrette.

Grilled bread - top with diced tomatoes, garlic and basil for a yummy, smoky bruschetta.

Grilled fruit - pineapple wedges, mango wedges and stone fruit hold up very well on a grill. Drizzle lightly with a little honey and mint for a fresh and healthful dessert.

So whether it’s charcoal or propane, get out of the kitchen, boost your nutrition and savor the flavor of BBQ sesason.

My Top 3 Nutrition FAQs

My Top 3 FAQs as a Dietitian:

When people find out I’m a dietitian, a few questions follow.  And while I’ve had quite a variety of questions over the years, but in recent years, I’ve got three frequently asked questions.

1.     Should I be taking a multivitamin? And although the answer is going to vary depending on the age, health and circumstances, here’s my answer:

·      While the best way to get vitamins and minerals is to eat a wide variety of nutrient-dense foods, most Americans don't get enough through food alone.  Especially those over 50 with changing dietary needs.  Multivitamins are a great solution to fill in those gaps in their diet.

·      When deciding to add a multivitamin to your routine, it is important to choose one that is trusted and of high quality.

·      Choose a multivitamin that contains nutrients needed to carry out important roles in the human body. For example, vitamins A, C , E and lutein are important for supporting eye health and B-vitamins help support normal brain and heart health.

2.     Should I be buying only organic produce?

·      If the price isn’t a problem and you prefer organic, then go ahead and buy organic.  Nutritionally, there really isn’t a measurable difference in organic or non-organic produce.  To reduce pesticide concerns, choose a variety of produce, and wash well in cool water.  Running water instead of dunking or soaking is currently the best and safest method out here. 

3.     Should I be going gluten-free?

·      If you have an actual diagnosis of celiac disease or gluten intolerance then yes.  For everyone else, there is no need to go gluten free.  The nutrition we receive from whole grains that include wheat, barley and rye plays a key role in our nutrition by providing B-vitamins, fiber and many other nutrients.  Studies have shown that people who consume more whole grains have less risk of heart disease, type 2 diabetes, inflammatory diseases and obesity.  For the vast majority of us, gluten-free is not the healthiest lifestyle out there. 

Here's a link to the tv segment on the subject:
http://www.kutv.com/news/features/fresh-living/main/stories/vid_1416.shtml

What's on your kitchen counter?

As a mother of a teen and pre-teen, our house is often filled with friends and neighbors after school.  So what stackable items do I keep on my kitchen counter?  A fruit bowl and a bowl of pistachios.

I was never a huge nut lover as a kid, but I've grown to enjoy peanuts, almonds and pistachios.  And isn't there just something fun about pistachios?  Maybe it's the satisfying way their shells break apart, or that wonderful combination of sweet and savory.  Whatever it is, it works - and almost everyone gravitates to our pistachio bowl.  That's one way I serve up nutrition in my home.  Here's some of the health benefits you'll find in pistachios:

http://americanpistachios.org/

How to Steer Clear of the Drive-thru

The average American eats fast food 3 times per week.  That can add up to as much as 190,000 calories per year (which equates to 54 pounds of weight gain if not worked off in physical activity). 
Wow!  The average American's 159 trips to the drive-thru can really add up in more ways than one. 
Here are some strategies to help you drive past the drive thru.

1. Discuss the changes you want to make as a family.  If everyone is accustomed to hitting the drive thru after soccer, dance and karate practice each week, they might be a little surprised or a little mutinous if you drive straight home without any explanation.  Healthy nutrition should be a family affair and everyone deserves to know the reasons behind the healthy changes.  
2. Emphasize the monetary as well as the health benefits.  Money and time are the big motivators in our society.  So use that to your advantage.  Calculate the money you can save by avoiding the drive-thru.  You may even want to make plans for a fun family activity or "stay-cation" with the drive-thru funds you save.
3. Have a planned menu in place.  More often than not, the siren-song of the drive-thru is extra tempting when we don't have dinner planned.  Take a few minutes each week to write down that week's menu.  Again - family input here is key if you want them on board.  
4. Plan B.  There will inevitably be times when you find yourself out longer running errands than you expected, or you forgot to get dinner into the crockpot that morning.  Instead of hitting the drive-thru, hit the grocery store instead.  Have everyone choose their favorite sandwich item, grab some whole grain bread and some fruit, and Viola! you have a quick, healthy dinner to enjoy when you get home. 
5. Emergency car food.  As for the times when you are far from home, stuck in traffic, or dying of hunger with no grocery store in sight, keep a few things tucked away in the glove compartment of your car.  Dried fruit, nuts, individual nut butter packets, pretzels or whole grain crackers and water bottles are great ways to stave off the crave and keep you out of the drive-thru line.

Not only will you save money and calories, but you'll be teaching your children that eating out (whether in a sit-down restaurant, or from a drive-thru) is an occasional, once-in-a-while thing. . . not a routine occurrence.  That - more than anything - is reason enough to steer clear.  

Tax Season Taxing Your Health? Eat Wisely to Reduce Stress

Life's hectic pace seems to intensify this time of year with tax season and a change of season bringing all their extra work and worry.  But whether or not this is an unusually stressful time of year for you, chances are that your stress is taking it's toll on your health.  Most, if not all of us, have higher than optimal levels of stress hormones circulating in our systems.  While these chemicals serve the purpose of instigating the fight or flight response, they aren't meant to chronically circulate even in moderate levels in our bloodstream.  Heart disease, high blood pressure, inflammation and even obesity can trace some of their roots back to the stress hormones our bodies produce. So in addition to regular physical exertion, relaxation and balancing your time priorities, keep in mind that what and how you eat can help your body reduce it's stress load.

• Water.  Drink plenty and frequently.  Keeping well hydrated allows your body to metabolize and utilize nutrients optimally.  Also proper hydration can help stave off stressful health problems such as fatigue, headaches and urinary tract infections.

  

• Fruits and veggies.  These foods are loaded with antioxidants that not only improve our immune response, but also help lower blood pressure and reduce inflammation.  The fiber and water content also help keep your digestion regular (which, when not regular, can be a real source of stress).
  
• Nuts and avocados.  Heathy fats are helpful with reducing inflammation and the body's stress response.  Plus, these foods are also loaded with vitamins and minerals that, for most Americans, fall into the inadequate category.  Nuts are great at providing protein as well as fiber so they make a healthy, convenient snack that can keep your hunger at bay better than most snack foods.

   

• Turn to the dark side . . . of chocolate that is.  Dark chocolate has its fair share of antioxidant qualities and has been proven to improve mood.  So if chocolate appeals to you - go to the dark side. 

   

• Obey your hunger signals and eat regularly.  Often in the midst of stress, we delay or put off eating so that we can get through the report that is due, or the work that's piled up.  But when we ignore our body's natural signals to eat, we end up working less and less effectively.  Brain function and overall energy levels drop off when you go too long between meals.  So keep some healthy snacks (like fruit, nuts, high fiber cereals) on hand and don't skip lunch.  Taking those needed breaks will allow your body to perform better at work and at play.

     

• Enjoy your food.  A delicious meal that is savored and enjoyed can bring a lot of pleasure and do a lot to reduce some of that damaging stress-response.  Take time to actually taste the food, enjoy the company, and savor the experience of nourishing your body with delicious, healthful food.  Think about it - if you made it a goal to slow down and mindfully enjoy three meals a day - you'd have three built-in opportunities to relax during the day.  Sit down, slow down, take some deep breaths, stretch and then enjoy the flavors that await.  

Green Smoothie Muffins

Green Smoothie Muffins

For those of you who have lots of green smoothie ingredients on hand but are craving something to actually chew, try this fun twist on a traditional breakfast item.  Pair it with some fruit and a glass of milk and you've got a great start to your day!

Ingredients:

• 4 cups fresh spinach 
• 1/2 cup pineapple 
• 1/2 cup unsweetened applesauce
• 1 large egg
• 1/4 cup coconut oil
• 2 Tbsp. maple syrup
• 1 tsp. vanilla extract
• 1/2 cup low-fat milk
• 2/3 cup granulated sugar
• 2 tsp. baking powder
• 1 tsp. baking soda
• 1/4 tsp. salt 
• 1 cup all-purpose flour
• 1 1/2 cups whole wheat flour

Directions:

1. Preheat oven to 400 ∘F
2. In a blender, blend the first 8 ingredients (spinach through milk) until smooth.
3. In large mixing bowl, mix together the remaining 6 dry ingredients (sugar through whole wheat flour).
4. Add liquid ingredients to dry, and mix just until fully moistened and well combined. 
5. Coat muffin pans with cooking spray (recipe should fill 14-16 muffins depending on the size of the tin) Or grease small, clean terra cotta pots for a more festive, spring-like muffin presentation.
6. Fill muffin tins (or pots) 2/3 full.  
7. Bake at 400 ∘F for 15-18 minutes or until muffins spring back when lightly pressed.

Nutritional Info:
Serving size: 1 muffin
Yield: 16 muffins
Calories: 145
Total Fat: 4 g
Cholesterol: 12 mg
Sodium: 230 mg
Potassium: 118 mg
Total Carbohydrates: 18g
Dietary Fiber: 2 g
Sugars: 11 g
Protein: 3 g
Provides: 28% Vitamin A; 12% Folate; 15% Manganese; 9% Vitamin C