Start Your Day with Nutritious Smoothies

Written by Maja Tyhurst
Part of National Nutrition Month 2013

Picture by Maja Tyhurst

What is your idea of a “breakfast for champions”? How can we start every day eating right our way? Breakfast smoothies can be your secret to health, vitality, and a day filled with energy. They can be made with just about anything you want and like, but grouping ingredients in several categories with their nutritional benefit in mind is a good way to get you started.

The first ingredient required for a smoothie is a liquid, and some of the best choices are nut and seed milks such as almond, coconut or hemp milk. Almonds are a good source of protein, fiber, vitamin E, magnesium, and phosphorus. Coconut helps prevent digestive disorders and boosts your immunity and your metabolism. Hemp is a good source of Omega 3 fatty acids. The next group of ingredients you want to add are fruits and vegetables. Here are some suggestions:

• Pair bananas and pears with spinach, kale or arugula for a bright green smoothie. Dark green veggies are loaded with vitamin A, C, K, calcium, iron, and numerous phytochemicals that have anti-cancer properties
•  Combine a variety of berries with avocado. Blueberries, for example, contain anthocyanin, an antioxidant with anti-inflammatory properties. Avocados contain monounsaturated fat which can help reduce the risk of diabetes and cancer.

Finish off your smoothies by adding a “Superfood” as the final ingredient. “Superfoods” commonly added to smoothies are different types of green powders such as spirulina or wheat grass, protein powders, bee pollen, and chia seeds. Bee pollen has been called “nature’s perfect food” because it contains many different vitamins, and almost all known minerals and trace elements. Chia seeds are another great source of Omega-3’s, and green powders provide minerals, chlorophyll, protein, and healthy fats. Protein powders are a good addition for athletes who need a little extra nutrition before their morning workout. 

References

Boweden, J. (2007). The 150 healthiest foods on earth. Gloucester, MA: Fair Winds Press.

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Really Fun Snacks

Written by Brittni Woolwine
Part of National Nutrition Month 2013

Picture by Brittni Woolwine

          
Most parents want nothing more than happy, healthy kids. Sad to say, it is not always easy to make children happy with foods that are good for them. You likely have heard of the increased rate of obesity in recent years. Obesity is rising in both kids and adults (USDA.gov.) High calorie diets and low levels of activity have brought us to this point. It’s time to fight back!

A good way to start to deal with this problem is to identify the foods in the diet that are high in calories and low in nutrients. Many processed foods, things that we may feed to our kids as snacks, may fall into that category of foods. So how do we get our kids to start eating healthy and put away the junk? The answer is to make FUN, yummy snacks that are also good for them!

Raw fruits and vegetables are often off-putting to kids but with a small amount of effort these same raw foods can become an adventure or a work of art! Colorful fruits and veggies can be arranged on a plate into a playful image that kids will want more of. This is a great project for parents and kids to do together - and yes, you’re allowed to play with your food this time! Check out the recipe below for inspiration. This March, for National Nutrition Month, let’s get creative in the kitchen!

Happy Flower

Prep Time: 2 minutes

Ingredients:

• 1 Slice of Tomato
• 1 Black Olive Cut Into 2 Slices
• 6 Kernels of Corn 
• 9 Leaves of Spinach 
• 2 Slices of Cucumber 
• 1 Baby Carrot 
• 1 Slice of Celery 

How To: Wash, slice, & assemble veggies as shown in the picture above!

After making the Happy Flower test the limits of you and your kids creativity by trying to make other fun characters with fruits and veggies. Make it a game, have fun, enjoy snack time!

References

Childhood Obesity Causes and Prevention. (1998). usda.gov. Retrieved from www.cnpp.usda.gov/Publications/OtherProjects/SymposiumChildhoodObesity.pdf

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"Miso" up Your Health

Written by Ze Shen
Part of National Nutrition Month 2013

Picture by Ze Shen

Japan is one of the countries with the highest longevity and lowest BMI rates (Poulain, 2011). Besides a more physically active life style, many native Japanese people also benefit from consuming a diet composed of fresh fruits and vegetables, heart-friendly fish, and soybean products on a daily basis.  Aside from the well-known tofu and green tea, another staple food that has been gaining popularity worldwide is miso, which many Japanese consume at least once a day.

Picture by Ze Shen

Miso is a paste that is commonly made from soybeans, salt, and koji, a yeast mold that

starts the fermentation process. There are just as many variations of miso paste as there are

cheeses, which depend on what other ingredients are added to make the paste. Rice, barley,

and buckwheat are the most popular grains that have been incorporated into the fermented

soybean pastes to infuse it with different flavors. The fermentation process can take as little

as three months or as long as three years, and the longer miso is fermented, the stronger the

aroma that the miso will produce.

Like many other fermented foods, miso helps build a healthy environment in our GI tract.

This welcomes millions of beneficial bacteria to inhabit our intestines, which not only aid in digestion, but also strengthen our immune system. In addition, an assortment of essential vitamins, minerals, and fatty acids are also found in miso.  All of these factors contribute to the healthiness of miso.

Miso has a unique nutty flavor and can add a very savory taste, known as umami, to a variety of dishes. The easiest way to eat miso is to make miso soup. There is no best way to cook miso soups, and it by no means limited to tofu and seaweed. You can add whatever vegetables you like or have in hand, such as carrots, broccoli, and cabbage. Adding one tablespoon of miso to a vegetable soup before it is served can make a world of difference, both in taste and health.

References

Gutierrez, D. (n.d.). The secret healing benefits of miso - here's why this fermented food is a nutritional powerhouse learn more: http://www.naturalnews.com/036618_miso_fermented_food_nutrition.html

Poulain, M. (2011). Exceptional longevity in okinawa: A plea for in-depth validation. Demographic Research , 25, 24, 245-284. Retrieved from http://www.demographic-research.org/volumes/vol25/7/25-7.pdf

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Make Junk Food Healthy and Low-Calorie for Weight Loss

Written by Kelsie Young
Part of National Nutrition Month 2013

Have you ever tried to lose weight by cutting out junk food, but you failed because you couldn’t stand to stay away from it? If so, you’ve come to the right place. No one wants to eat bland diet food when you are tempted by other delicious options. You need to learn a way to still eat the junk food so you don’t feel deprived, but make it healthy. In my quest to do this for myself, I have found my one quick snack that fits both the delicious and healthy categories. That snack is popcorn.  

The trick is to use plain popcorn with no butter, and then add your own low calorie flavoring. I use the “I Can’t Believe It’s Not Butter!” spray. Adding the spray plus a little salt to plain popcorn can make you feel like your indulging, while still being healthy. Since the salt and the spray butter have such a small amount of calories per serving, you’re only dealing with the popcorn, which has only 31 calories per cup ("Nutritional information," 2011). You can make two of the worst items, butter and salt, good for you as long as you use the butter and salt in reasonable and small portions. Popcorn is also a very filling snack. Making a one hundred calorie snack out of the popcorn will keep me full in between meals. 

There are other junk foods that can be made healthy too. What are some of your tricks to eat junk food that is still healthy and low calorie for weight loss?

References

Internet Brands, Inc.  (2011).  How many calories are in popcorn, air-popped (no butter or no oil added). Retrieved from http://www.fitday.com/webfit/nutrition/all_foods/snacks_and_sweets/popcorn_air_popped_no_butter_or_no_oil_added.html

The Popcorn Board.  (2013).  Nutritional information. Retrieved from http://www.popcorn.org/NutritionRecipes/NutritionYou/NutritionalInformation/tabid/96/Default.aspx

Pixaby.  (2010).  Popcorn snack fast food cinema sweet salty maize [Photograph]. (2010). Retrieved from http://pixabay.com/en/popcorn-snack-fast-food-cinema-3482/

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Eat Right, Your Way, Every Day: The Breakdown

Written by Kristen Herceg
Part of National Nutrition Month 2013

Whether you realize it or not, it’s National Nutrition Month 2013! The Academy of Nutrition and Dietetics has declared this year’s theme of Eat Right, Your Way, Every Day. Of those three phrases, the majority of people feel as though they have the second two under control. Personally, I eat my way everyday. But the first one, “eat right”, I’m less confident to say I do, and I think most would agree with me. What does it even mean to eat right? 

Each of these three phrases plays an integral role in the Academy’s chosen theme. Eating right is very broad and depends on the individual, which is why the Academy chose to include “your way” in this year’s slogan. We all  find ourselves in different situations, with different preferences, health disparities, and cultural traditions. That’s why there is no rulebook that includes a healthy diet that is perfect for

everyone. 

So why include “every day”, because it rhymes and sounds good? No, that is also an essential point in this year’s theme. We all know that we need food to survive. But eating right everyday becomes a habit and then a lifestyle when done everyday. To help yourself eat right, increase your fruits, vegetables and whole grains! 

Although this is theme for March 2013, it should be carried out every month, every year.  I would encourage you to explore what “your way” looks like. Why do you eat the way that you do? Start with making a few small changes a time, like switching out your white bread for whole grain instead. If you have questions about how to apply the three ideas of this year’s theme, then consult your physician, contact a registered dietitian or visit the Academy’s website (www.eatright.org). 

References

Johnny_Automatic.  (2006). Loaf of bread [Web Graphic]. Retrieved from http://openclipart.org/detail/1038/loaf-of-bread-by-johnny_automatic

Gerald_G. (2007). Simple fruit peach. [Web Graphic]. Retrieved from http://openclipart.org/detail/8532/simple-fruit-peach-by-gerald_g

Gerald_G. (2007). Simple fruit watermelon. [Web Graphic]. Retrieved from http://openclipart.org/detail/8533/simple-fruit-watermelon-by-gerald_g

Rugby471. (2009). Tango style chicken leg. [Web Graphic]. Retrieved from http://openclipart.org/detail/23488/tango-style-chicken-leg-by-rugby471

mekonee_29. (2009). Vegetables set. [Web Graphic]. Retrieved from http://openclipart.org/detail/21350/vegetables-set-by-mekonee_29-21350

mekonee_29. (2009). Vegetables set. [Web Graphic]. Retrieved from http://openclipart.org/detail/21358/vegetables-set-by-mekonee_29-21358

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Eat. Play. Love.

Written by Lauren Gerity
Part of National Nutrition Month 2013

Picture by Lauren Gerity

In an effort to decrease obesity rates in young children as well as adults the American Heart Association and the NFL have teamed up to implement the Play 60 Challenge.  In today’s society one in three children are overweight due to poor eating habits and lack of exercise. It is suggested in order to decrease theses numbers and live a heart healthy life children as well as adults should be getting at least 60 min of physical exercise a day.  This will help in reversing the trends in childhood and adult obesity. Although watching our food intake is crucial, exercise and dieting go hand in hand. Without one or the other it becomes hard to maintain a healthy lifestyle. A great way to monitor your obesity levels is through your body mass index or BMI. There are certain set standards that allow us to determine if you are overweight or obese.

Tips to follow:

-          Exercise 60 min a day

-          Play sports, run, or walk outside
-     Visit a local community playground or park
-     Working out in a group can make the workout more enjoyable
-     Monitor your food intake through the MyPlate guidelines, which help with portion sizing and plate variety

An active lifestyle is healthy lifestyle so ask yourself:  Have I done my 60 minutes of exercise today?

References

American Heart Association.  (2013).  Play 60 challenge [Electronic image].  Retrieved from http://www.heart.org/HEARTORG/General/NFL-Play-60-Challenge-Registration-Form_UCM_313060_Form.jsp

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Curb Your Cravings, Your Way!

Written by Ashley Leupold
Part of National Nutrition Month 2013

Cravings have a way of ruining a healthy diet.  They come and even though I know I should eat a salad for lunch, I end up reaching for a greasy burger instead.  How can we curb our cravings?  Here are my top three cravings, and what I eat to curb those appetites in a delicious, craving filling choice:

Picture by Ashley Leupold

If you are craving French fries, try baked sweet potato fries instead!  Sweet potato fries are savory and hearty, and they are a superb alternative because they leave you feeling full and satisfied, have fewer calories than French fries, and are full of vitamins, such as beta-carotene, vitamin A, Vitamin C, Calcium, and Folate!

Are you craving a burger?  Try this protein option instead: a grilled chicken sandwich with fresh tomato and lettuce on top!  Flavorful, tender chicken and crisp, fresh vegetables make for a meal that is low in fat while high in protein.  Also try adding a side of juicy, rich grilled vegetables for extra taste and nutrition.

My favorite food, and the food that I crave the most, is Cherry Vanilla Ice-Cream, but lately I’ve started eating cherries over a square of angel food cake instead!  Cherries are sweet, luscious, and great dessert choice.  Angel food cake is light and mellow, tastes delightful and sweet, and is low in fat and calories as well. 

Cravings are tricky to please, but with these healthy alternatives you will be on your way to eat right, your way, every day. 

References

Agricultural Research Service.  (n.d.).  Nutrient data library: Nutrient data for sweet potatoes. Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/3192?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=sweet potato

Agricultural Research Service.  (n.d.).  Nutrient data library: Nutrient data for cherries. Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/2195?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=cherry

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