Month of September, 2009

One of my faithful blog-readers, Marie, wrote in asking for a smoothie recipe. She said:

"Do you have any recipes for fruit smoothies? I love the ones at the smoothie shops, but the cost is too high."

You're right, Marie! The cost is sky high for smoothies from those specialty shops, and not only that, but the calorie count is often very high as well! The portions are usually very large, and they may even add sugar, honey, syrups, or other sweeteners that contribute to the large amount of calories. Some specialty shop smoothies can have up to 1000 calories per smoothie! So instead of spending half of your daily calories on an overpriced smoothie, try this Strawberry Peach Banana smoothie below for a lower calorie treat that packs a big Vitamin C punch and only takes minutes to make!

Strawberry Peach Banana Smoothie

Yields: 2

Serving Size: 8 ounces

½ cup frozen sliced sweetened strawberries

¾ cup frozen sliced peaches

1 medium banana

½ c skim milk

If you are at all interested in losing weight or improving your health, you may have heard that one of the easiest and best things you can do is to cut back on soft drinks. Numerous studies have shown that high calorie drinks, such as soft drinks, are a major contributor to weight gain. And cutting out just 20oz soft drink per day (even if you didn't make any other dietary or exercise changes) can lead to a half pound weight loss each week. However, it is important to remember that just one food or beverage alone can not be blamed entirely for weight gain. What's most important is balancing the calories we take in from food and drinks by burning calories with physical activity.

However, you may have heard recent reports that even diet sodas can contribute to weight gain. Yet there is data in numerous scientific journals that support that diet sodas are safe when consumed in moderation and can even help you manage your weight. But I wouldn't go crazy and consume bucketfuls everyday. As mentioned in this week's nutrition tip, all dark colored sodas (regular or diet) contain phosphoric acid, which can leech calcium out the bones making them weaker if consumed in large amounts.

So should you never, ever drink a soft drink? No! I personally enjoy having Coke Zero as a treat from time to time, and I teach all my clients that all foods can be enjoyed in a healthy diet when consumed in moderation. So if you love soft drinks, enjoying a few each week as a treat is a good way to have them in moderation. The rest of the time focus on drinking water, low-fat milk, and unsweetened teas. This way you can have your coke and drink it too!

You have probably already heard that bringing your lunch can be better for both your health and your wallet. But you and your lunch-box toting kids may be getting tired of the same old, same old sandwich and fruit routine.

Packing a lunch that is both convenient and healthy can be a challenge, and if you want to have variety, that can make the task seem even more daunting. But here are a couple of my ideas for easy, healthy lunches that the whole family can pack up and enjoy!

Hello all! This week Lauren Burdock and Jessica Guterman are my guest bloggers. They have written this fabulous piece to bring you the truth about Vitamin D! Enjoy! 

What does delightful D do for you?
Vitamin D is among the trendiest nutrients to be researching right now, and what researchers are finding is promising!  Turns out vitamin D is not only involved in regulating calcium and phosphorus absorption (that's how it helps our bones and prevents rickets) but vitamin D’s social circle reaches beyond.  Vitamin D interacts with cells all over the body.  Researchers are now discovering that having adequate amounts of the big ‘D’ means:
• A reduced risk of developing certain types of cancer
• Improved immune function
• Protection against some autoimmune diseases like Type 1 Diabetes, multiple sclerosis, and rheumatoid arthritis
• A lower risk for heart attacks.

Fun with Food and Sun
So what does this mean for you?  One tablespoon of cod liver oil a day! Just kidding. Well, that would work, but there are many more delightful and delectable options. Vitamin D doesn’t have too many natural food sources: just egg yolks, fatty fish like salmon, tuna, mackerel and our favorite….cod liver oil. 

Fortunately technology has allowed for other great sources of vitamin D. Such technology allowed for fortification of milk to address the bone-bending epidemic of rickets among children in the early 1900's. Today, you can get your D from fortified foods such as:
• All milk, from skim to whole*
• Some yogurts*
• Some cereals
• Orange juice.

* Choose low-fat or fat-free dairy products to optimize your health or lose weight.

Think it's too expensive to have gourmet, fresh, and heathly salmon for supper for a family of four? Think again! This recipe is delicious, feels fancy, and only takes about 25 minutes from start to finish! The added bonus is that it's healthy and costs only about $4 per person. I adapted a recipe for Salmon and couscous from Bobby Deen (Paula's son) and made it healthier. Enjoy!

 Salmon and Confetti Couscous

Ingredients:
Olive oil
4 (4-ounce) pieces salmon (skin removed)
Lime
salt, pepper, and garlic powder
1 box Near East brand Whole-grain Wheat Couscous, Roasted Garlic and Olive Oil Flavor
1 box grape tomatoes, sliced in half
1 cup crumbled reduced-fat feta cheese
1 bunch green onions (green parts only, about 1 cup)
1 12oz. bag frozen broccoli that can be steamed in microwave

Directions:
Preheat the oven to 350 degrees F.
Add a drizzle of olive oil to glass pan and place the salmon. Squeeze the juice of 1 lime over the top of the salmon and sprinkle to taste with salt, pepper, and garlic powder.  Cover with foil and bake for 25 to 30 minutes. Serve on a bed of the confetti couscous (see below).
Confetti Couscous:
Prepare couscous according to package directions. Meanwhile steam broccoli in microwave according to package directions. Add steamed broccoli, tomatoes, crumbled feta, and green onions to couscous.
Fluff couscous mixture with a fork, and serve hot or cold.

Prep Time: 5 minutes
Cook Time: 25-30 minutes