Lipids Don't Lie!

Slim Down Your Summer Sundae

Slim Down Your Summer Sundae!

Summer is just around the corner, and along with the summer season comes the Georgia heat! What better way can you think of to beat the heat than to enjoy a serving of ice cream? An ice cream sundae is a great way to treat yourself, but adding nutritious toppings can make this sweet snack a source of vitamins and minerals as well.  

Two recipes for ice cream sundaes are listed below. The first one is a more traditional sundae recipe, and the second is similar but with a few alternatives to make it a little healthier of a choice. Closely read the recipe ingredients and think about why recipe 2 is healthier than recipe 1.

Recipe 1: Ice cream sundaes with chocolate-coffee sauce; yields 4 servings

Ingredients:

·                6 ounces Bittersweet chocolate

·               ½ cup plus 2 tablespoons Coffee-flavored liqueur or Kahlua

·               ¼ cup Heavy whipping cream

·               ½ gallon Vanilla ice cream

Nutrition Facts (per serving): 401.3 calories, 21.1 g fat, 12.2 g saturated fat, 54.7 mg cholesterol, 53 g carbohydrates, 2 g dietary fiber, 47.4 g total sugars, 5.2 g protein

Recipe 2: Strawberry-Raspberry Sundaes; yields 4 servings

Ingredients:

·             1 cup Strawberries, plus more for garnish

·            ½ cup Raspberries, plus more for garnish

·             2 tablespoons sugar

·            ½ teaspoon lemon juice

·             2 cups Nonfat vanilla frozen yogurt

Nutrition Facts (per serving): 130 calories, 0 g fat, 0 g saturated fat, 28 g carbohydrates, 5 g protein, 65 mg sodium, 293 mg potassium

Here are some of the nutritional differences between the two recipes to consider:

• Recipe 1 has 401.3 calories and 21.1 g fat where recipe 2 has 130 calories and 0 g fat
• Recipe 1 is made with full fat ice cream, heavy whipping cream and Kahlua, which contribute to the fat and calorie content of this recipe
• Recipe 2 is made with nonfat frozen yogurt and strawberries to decrease the amount of fat and calories

Some tips to spruce up your sundae in a healthy way include:

• Include fresh berries as toppings, especially since most berries are in season during the summer.
• Add nuts for a source of healthy, unsaturated fat, but watch your portions.
• Consider non-fat frozen yogurt or no-sugar added ice cream over full fat ice cream to reduce overall calories and sugar. 

References:

• http://www.epicurious.com/recipes/food/views/ice-cream-sundaes-with-chocolate-coffee-sauce-357533
• http://www.eatingwell.com/recipes/strawberry_raspberry_sundaes.html
• http://www.dining.ucla.edu/housing_site/dining/SNAC_pdf/CaloriesCount.pdf

Spring Into Salad Season!

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Spring is officially here, and with that comes crisp green asparagus, peas that pop, ravishing radishes, and lettuces galore! In Georgia, spring also means warmer weather and students seeking ways to cool off.

Salads are the perfect warm weather food to cool you off while also being full of flavor and loaded with nutrients.

Salad Suggestions:

• Shop for produce that is in season – it will be cheaper AND more flavorful
• Limit high calorie toppings such as bacon bits and cheese to keep salads light and healthy
• Go heavy on the vegetables – vegetables are naturally low calorie, high fiber, and are full of vitamins and minerals which make these the healthiest toppings to include in a salad.
• When cooking at home, make your salad in a larger bowl than you think you need.
• Salad dressings can pack on the calories quickly. Drizzle half the normal amount of dressing and toss throughout the salad – a little goes a long way when you take the time to mix things up!

Add some lean protein to your salad to give it some extra punch:

•  Try roasted or grilled chicken or salmon
• Quinoa and tofu are great vegan options
• Add nuts like almonds, walnuts or pecans - just watch your portions!
• Beans and legumes like chickpeas or black beans  can be a great addition

Need ideas for recipes? Check out these great collections of spring salads:

Healthy Spring Salad Recipes - from Eating Well

Spring Salads Slideshow - from Bon Appetit

Spring Salad Slideshow - from Epicurious

And in case you missed the recipes from the bulletin board:

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 Green Salad with Strawberries & Goat Cheese

This lively salad captures the essence of early summer with ripe strawberries, chives and baby spinach. To make it a meal, top it with grilled chicken breast.

4 servings, about 1 1/2 cups each | Active Time: 20 minutes | Total Time: 20 minutes

 Ingredients

• 1 tablespoon pure maple syrup , or brown sugar
• 2 tablespoons red-wine vinegar
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon salt
• Freshly ground pepper , to taste
• 3 cups baby spinach
• 3 cups watercress, tough stems removed
• 2 1/2 cups sliced fresh strawberries , (about 12 ounces)
• 1/3 cup fresh chives, cut into 2-inch pieces
• 1/2 cup toasted chopped pecans , (see Tip)
• 1/4 cup crumbled goat cheese

Preparation

1. Whisk maple syrup (or brown sugar), vinegar, oil, salt and pepper in a large bowl. Add spinach, watercress, strawberries and chives; toss to coat. Divide the salad among 4 plates and top with pecans and goat cheese.

Tip: To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes.

From EatingWell:  http://www.eatingwell.com/recipes/green_salad_with_strawberries_goat_cheese.html

References:
https://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/How-to-Make-a-Hearty-Healthy-Salad_UCM_445183_Article.jsp
http://www.choosemyplate.gov/food-groups/protein-foods-tips.html

National Nutrition Month

National Nutrition Month
Snacking with a Purpose

Snacking is important…

o   Helps control hunger

o   Helps stabilize blood sugar, preventing an afternoon “crash”

o   Helps you get nutrients you need

A healthy snack contains both

o   CARBOHYDRATE for energy

o   PROTEIN to prolong the “full” feeling

Busy day? Too many temptations?

o   Plan ahead!

o   Pre-portion a snack for the next day to take with you…

1. apple and 2 Tbsp. peanut butter
2. ½ cup trail mix
3. ½ cup low fat yogurt with ¼ cup granola
4. cheese stick and 8 whole grain crackers

Keep the cost low!

o   Pick your produce wisely by buy fruits and veggies that are in season OR those that are canned (packed in water or juice)

o   Stay on track—make a shopping list

o   Pay attention to coupons and sales

o   Choose store brands over name brands

o   Buy in bulk—choose larger packages over proportioned packages



Healthy Snack Recipes

Very Berry Smoothie
1 cup unsweetened vanilla almond milk
1/2 cup water
1 cup frozen mixed berries
1 handful of kale or spinach
1 scoop of whey protein powder
1 Tbsp flaxseed
1 tsp chia seeds

Add all ingredients to blender. Mix until fully blended. Add additional water to reach desired consistency (optional). 

Parmesan Kale Chips

Modified from www.skinnytaste.com

Ingredients:
12 oz kale, stems removed, cut into desired size pieces
Cooking Spray
1/2 cup shredded Parmesan cheese

Directions:
Preheat oven to 400°F.

Wash and completely dry kale between a couple of stacks of paper towels.

Place kale on a baking sheet and roast for about 8-10 minutes.

Remove from oven, sprinkle Parmesan cheese over kale.

Replace in oven and bake for additional 2-4 minutes, making sure that the chips don't burn.

 

 Don't forget to stop by the Rec Center to pick up information about the upcoming Zumbathon and more yummy recipes to help you snack healthy!

New Year, New You, Nutrition!

Happy New Year! 

Have you created any resolutions for 2015? 

Try this simple 7-day goal challenge to kick-off the New Year with a healthy mindset!

7-DAY NUTRITION GOAL CHALLENGE

Day 1 – Eliminate sugar-sweetened beverages like juice and soda.

Day 2 – Abstain from eating out and buying convenience foods (vending machines)

Day 3 – Stay hydrated by drinking water throughout the day.

Day 4 – Make half your grains whole.

Day 5 – Say “No” to red meat!

Day 6 – Consume fruits and vegetables as half of your plate at every meal

Day 7 – Refrain from adding salt to your meals.

*If you found this challenge to be too easy, try incorporating multiple challenges into one day. For example, on the 8^th day you could avoid red meat and sugary beverages.

Further explanation and reasoning for each challenge:

1. Sugar-sweetened beverages contribute to your daily caloric intake, which can lead to weight gain. Try substituting sodas and juices for water, your body’s preferred drink, or another sugar-free beverage.

2. Portions tend to be oversized at restaurants because their goal is to make the consumer justify coming back. They also prioritize making their food taste good which can make the food less healthy (i.e. butter and salt). Convenience foods tend to be calorie dense (added sugars and fats) with low nutritional value (i.e. potato chips).

3. Roughly 60% of your body is water. It makes logical sense that drinking water is the best way to keep your body hydrated.

4. USDA’s MyPlate recommends incorporating more whole grains into your diet. Whole grains provide many benefits including dietary fiber, iron, and B-vitamins.

5. Red meat is high in saturated fats, which can raise blood cholesterol levels. Try substituting lean proteins like fish, turkey, and chicken for red meat.

6. Fruits and vegetables provide fiber and key nutrients. They are also low in fat and calories. USDA’s MyPlate recommends filling half your plate with fruits and vegetables as part of a healthy diet.

7. USDA recommends reducing salt intake by increasing fruit and vegetable intake. Sodium is primarily found in processed foods and prepared meals outside of the home. Try using herbs and spices to flavor foods instead of adding salt.

Healthy Holiday Eating

Stuffed.  Bursting at the seams.  Ready to pop. 

Are these familiar phrases heard around your household each holiday season, year after year?  If so, according to the National Institutes of Health (NIH), you’re not alone.  Each year the average American gains about a pound during the holiday season alone.  While that doesn't sound like much, over time you may realize that your pants are fitting tighter than they did last year.

So, how do we enjoy our favorite holiday meals and treats without having to worry about packing on an extra pound or two?  The key is to remember the 3 M's.

            -  Moderation

• Pumpkin pie, mashed potatoes with gravy, eggnog, and sweet potato souffle are traditional holiday dishes that, while incredibly delicious, are not commonly associated with being low in fat and calories.  Does that mean that you can't enjoy your holiday favorites while celebrating with your family and friends?  Absolutely not!  Staying healthy doesn't mean that you have to avoid these foods. Instead, try to keep your portions of those calorie-dense dishes smaller and fill the rest of your plate with lean protein (turkey, anyone?), fruits, vegetables and whole grains.

             - More fruits and vegetables 

• Fruits and vegetables are are full of vitamins and minerals - and, when prepared with simple herbs and spices, are tasty and filling.  Help yourself to multiple servings from the spinach salad, pile on the roasted carrots, and take an extra serving of the sauteed green beans. Limit your portions of veggie casseroles; the rich flavor found in these traditional sides comes from large quantities of cream and butter.     

 - Move

• The weather this time of year may be less than ideal, but take advantage of those uncommon warm days or just bundle up and get outside!  Check out these ideas for getting moving with your family:
• Hold a dance-a-thon all night long
• Put the Wii Fit or XBOX Kinect to use
• Rake leaves into a pile and jump right in
• Take a morning walk or bike ride; remember to take the dog along
• Toss a Frisbee or football around your freshly raked lawn

 Try these simple modifications to make your favorite holiday dishes lighter without compromising on taste!

• Turkey — Enjoy delicious, roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz serving.
• Dressing — Use less bread and add more onions, garlic, celery, and vegetables.
• Green Bean Casserole — Cook fresh green beans with chunks of potatoes and omit the cream-based soup. Top with sliced almonds instead of fried onion rings.
• Mashed Potatoes — Use skim milk, chicken broth, garlic or garlic powder and Parmesan cheese in place of whole milk and butter.
• Gravy — Refrigerate the gravy to harden fat. Skim the fat off the top to save 56 g of fat per cup.
• Desserts — Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of frosting.                   

            

                                                               No-Bake Pecan Pie with Dates and Bananas

Crust                                                           Filling

1 cup pecans                                             1 cup pecans

    ½ cup pitted dates                                     1/2 cup pitted dates

      1 tsp cinnamon                                          1 large ripe banana

    ¼ tbsp vanilla extract                                 2 tbsp agave nectar

     olive oil                                                     1 tsp vanilla

                                                                      1 tsp cinnamon

                                                                     1/8 tsp nutmeg

                                                                         extra pecans for decoration

Directions:

1. Using your small food processor bowl and blade blend all pie filling ingredients until smooth and set aside (except for the extra pecans).
2. Using your large food processor bowl and blade process all crust ingredients until dough like consistency with visible chunks of nut.
3. Grease an 8×8 baking pan or glass dish with olive oil.
4. Press crust mixture evenly into baking dish.
5. Top with pie filling using a spoon or spatula to make sure the filling is evenly distributed over the crust.
6. Add extra pecans evenly over the top.
7. Cover with saran wrap and freeze overnight.

• “Baking” your own pie allows you to control the ingredients and nutrient content. You won’t believe this recipe does not use flour, salt, vegetable shortening, butter, eggs, or corn syrup.

• Using dates and mashed bananas as substitutes will still give that familiar texture and desired sweet taste. As a bonus, you’re incorporating fruit to a traditional holiday treat in a non-traditional way.

3 M's adapted from 

http://newsinhealth.nih.gov/2007/November/docs/01features_01.htm

Recipe modifications adapted from

http://www.access-health.org/access-health/community-resources/nutritional-health?alias=10-tips-for-healthy-holiday-eating&article=114

No Bake Pecan Pie

http://www.damyhealth.com/2012/01/healthy-pecan-pie-bites/