Nutrition Goals for August.....week by week!

Week 1 – Increase intake of fruits and vegetables!

Be sure to eat a variety in all colors.  Each color represents different phytochemicals that work at the cellular level providing anti oxidants as well as protection from diseases. 

Week 2 – Skip late night snacks!

Try not to eat before bed.  If you have to, aim for

Low fat cottage cheese, part skim cheese sticks or a

Boiled egg.  Avoid carbs at this time unless you are an

Endurance athlete who trains in the morning.

Week 3 – Stop drinking

Your calories!

A 10 ounce glass of fruit juice each day can add up to 51,100 calories in a year – or about 15 pounds.  If you need a change from water, try green tea or coffee.

Week 4 – Make sure you are getting whole grains!

Whole grains are higher in fiber, protein and other nutrients you need!  Where to get them?  100% whole grain breads, brown or black rice, quinoa, oatsWeek 1 – Increase intake of fruits and vegetables!

Be sure to eat a variety in all colors.  Each color represents different phytochemicals that work at the cellular level providing anti oxidants as well as protection from diseases. 

Week 2 – Skip late night snacks!

Try not to eat before bed.  If you have to, aim for

Low fat cottage cheese, part skim cheese sticks or a

Boiled egg.  Avoid carbs at this time unless you are an

Endurance athlete who trains in the morning.

Week 3 – Stop drinking

Your calories!

A 10 ounce glass of fruit juice each day can add up to 51,100 calories in a year – or about 15 pounds.  If you need a change from water, try green tea or coffee.

Week 4 – Make sure you are getting whole grains!

Whole grains are higher in fiber, protein and other nutrients you need!  Where to get them?  100% whole grain breads, brown or black rice, quinoa, oats 

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Tasty Tuesday! Quinoa! Get it going with these great recipes!

Quin-What?

Quinoa is a grain-like crop known for its edible seeds. It is a false grain because it is not part of the grass family, but shares many of the same nutrients as a grain. Quinoa is actually closely related to beets, spinach, and tumbleweed.

Nutritionally, quinoa is very good compared with cereal grains. It contains essential amino acids and good quantities of calcium, phosphorus, and iron. Quinoa is a good source of complete protein and dietary fiber. It is also gluten-free.

Quinoa can be an alternative to rice or couscous as it has a similar light, fluffy texture when cooked. Quinoa does have a mild, slightly nutty flavor when cooked. Cooking quinoa is very similar to cooking rice, using a 2 parts water to 1 part quinoa ratio. Bring the water to a boil, add quinoa and cover, simmer on low for 10-15 minutes, or prepare as the directions on the quinoa package suggest. Quinoa can be used for breakfast, lunch, or dinner!

Try Quinoa with our Top 10 Favorite Recipes

Quinoa with Peaches and Creamy Yogurt (serves 4)

·         1 cup quinoa

·         2 cups water

·         1 tsp. ground cinnamon

·         1 tsp. ground nutmeg

·         1 large fresh peach, pitted and chopped

·         ½ cup fat-free Greek yogurt

·         2 Tbsp. honey

·         1 pinch ground nutmeg

·         1 Tbsp. lime juice, or to taste

If quinoa is not pre-rinsed, rinse in plenty of cool water to remove coating, and drain. Bring 2 cups of water to a boil in a saucepan, and stir in the quinoa; reduce heat to low, and simmer until tender, 15 to 20 minutes. Drain excess water, and mix in the cinnamon and 1 teaspoon of nutmeg.

Mix the chopped peach with yogurt in a bowl. Serve quinoa in a serving bowl, topped with about 2 tablespoons of the peach yogurt. Drizzle with a teaspoon or so of honey, sprinkle with nutmeg, and drizzle about a teaspoon of lime juice over the top.

Salad (Makes 6-8 servings so great for busy weeks!)

·         2 cups cooked quinoa

·         1 15-oz. can black beans, drained and rinsed

·         2 cups frozen whole-kernel corn, thawed

·         1 large red bell pepper, cored, seeded, and chopped

·         1 small onion, peeled and chopped

·         1/4 cup white wine vinegar (or to taste)

·         1/4 cup chopped fresh cilantro leaves

·         1 tsp. mild chili powder, cayenne pepper to taste

Mix all ingredients in large bowl and toss.  Make ahead of time on the weekend for quick lunches.

Quinoa with Roasted Garlic, Tomatoes, and Spinach (Makes 4)

·         1 whole garlic head

·         1 Tbsp. olive oil

·         1 Tbsp. finely chopped shallots

·         ¼ tsp. crushed red pepper

·         ½ cup uncooked quinoa, rinsed and drained

·         1 Tbsp. dry white wine

·         1 cup fat-free, less-sodium chicken broth

·         ½ cup baby spinach leaves

·         1/3 cup chopped seeded tomato

·         1 Tbsp. shaved fresh Parmesan cheese

·         ¼ tsp. salt

Preheat oven to 350 degrees.

Remove papery skin from garlic head. Cut garlic head in half crosswise, breaking apart to separate whole cloves. Wrap half of head in foil; reserve remaining garlic for another use. Bake at 350 degrees for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.

Heat oil in a saucepan over medium heat. Add shallots and red pepper to pan; cook 1 minute. Add quinoa to pan; cook 2 minutes, stirring constantly. Add wine; cook until liquid is absorbed, stirring constantly. Add broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Remove from heat; stir in garlic pulp, spinach, tomato, cheese, and salt. Serve immediately.

Quinoa Vegetable Stir Fry (Makes 4)

·         2-3 cups cooked quinoa

·         1-2 Tbsp. cooking oil

·         1 stalk celery

·         1 small carrot

·         1 cup frozen peas

·         1 tsp. brown mustard seed

·         ½ tsp. dry ginger

·         1 tsp. paprika

·         ½ tsp. turmeric

·         Pinch cayenne

·         1 Tbsp. soy sauce

·         ¼ cup cashew pieces

·         ¼ cup chopped cilantro or parsley

Heat oil on medium-low in a large shallow pan.

Peel the carrot, half lengthwise, and slice in thin pieces. Wash and trim the celery, cut in thin pieces lengthwise, then slice thin.

Turn heat to medium high. Add the brown mustard seeds and heat in the oil until they start to pop. Add the carrots, celery, and cashews. Stir-fry for 5 minutes. Add the rest of the spices and stir-fry for 2 minutes, until mixed well and browned.

 Stir in the cooked quinoa, soy sauce, frozen peas, and 2 Tbsp. water. Cover and steam for 5 minutes on medium low heat, or until the veggies are tender. Stir in the chopped parsley or cilantro, and serve.

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Clearing up Carb Confusion!

Don’t be confused anymore.  Forget low carb!  Think good carb vs. bad carb!   

THE BAD CARBS

The bad carbs are the white carbs, or as we like to refer to them, The Great White Hazards!  Some good examples of white carb sources are white bread, white potatoes, white rice, or anything made from white flour.  These quick-digesting carbs are high glycemic carbs.  They can cause a sudden and dramatic elevation in blood sugar and over time can lead to weight gain, cardiovascular disease, Type 2 diabetes and even cancer.

Once you have all that insulin in your system, your blood sugar can plummet, causing more hunger.

Glycemic index vs. Glycemic load 

The Glycemic Index measures how various foods affect your blood sugar level.  Foods are ranked on a scale from 0 to 100, based on the extent to which they can raise blood sugar levels.  Foods that are digested quickly and converted into sugar have a high number, while slower digesting foods have a low number.  A trick to slowing digestion of bad carbs is to eat a protein with them.  For example, eat hummus with your pita chips or peanut butter with a white flour bagel.

When researchers initially calculated the Glycemic Index ranking, it was based on how quickly 50 carbohydrate grams of each food raised blood sugar levels.  The Glycemic Load was added to the mix.  The Glycemic Load takes both the index and the average number of carbohydrate grams per serving into account.   This is a better measure of the foods and the impact they have on your blood insulin as opposed to just using the index. Take a carrot for example.  You would have to eat 1.5 pounds to get 50 carbs from carrots.  Carrots are GOOD!

SUGARS - Sugar in food and beverages can bypass the digestive process and zip straight to the blood stream.  Over the past 20 years there has been a dramatic increase in the consumption of dietary fructose (mainly from high fructose corn syrup).  It makes up 15% of all calories consumed in America.  Sugar comes in many forms and you should be aware of the different names for smart label reading.  The American Heart Association recommends that added sugars make up no more than 100 calories a day for women and 150 for men.

Fructose from high fructose corn syrup is immediately delivered to the liver because our bodies are not capable of using it.  The liver then converts this to either glucose or fat.  The buildup of fat in the liver is a step toward the development of insulin resistance. This also prompts our desire for food.

Insulin Resistance:  What it is and Why You Don’t Want it

Insulin is responsible for the storage of fuel and the use of fuel to produce energy at the cellular level.  Insulin resistance develops when there is interference with your fuel storage and energy production. Excess fuel (fat and glucose) builds up in the blood stream and cannot get into the cells that need it.  This makes you tired and leads to higher blood glucose and blood fat (triglycerides).  Fat then gets deposited in places that it normally shouldn’t be like your muscles, liver and heart. 

The fat cells that accumulate in these areas are unique and dangerous and spew out chemicals called adipokines.  These are pro-inflammatory substances that ignite inflammation throughout the body.  Scientists believe adipokines released from the unnatural fat built up in the liver, muscles and around the heart explain the direct relationship between overweight / obesity and disease.  Adipokines drive the development of high blood pressure, abnormal blood lipid levels, Type 2 diabetes and Cardiovascular Disease.  This is a deadly cycle.

Type 2 Diabetes

The most common risk factors for developing this include being overweight, a lack of physical activity, a history of diabetes in your family and an unhealthy diet.  Refined carbs (white carbs) are the foods eaten most commonly by people who develop this condition.

The underlying problem in Type 2 Diabetes is insulin resistance.  If your insulin doesn’t work well and you eat the Great White Hazards, your pancreas has to work extra hard and is forced to release more insulin to get all of the blood sugar into your cells.  This repetition can wear on your pancreas causing it to not produce as much insulin.  As a result, you develop insufficient blood insulin levels and your cells are not able to absorb the blood glucose they need to survive.  Blood glucose levels then rise abnormally high, signifying the development of full blown Type 2 Diabetes.

THE GOOD CARBS

Whole grains, beans, vegetables and fruits. 

BEANS AND GRAINS – beans, peas and lentils are versatile, convenient, cheap, tasty, and very good for you.  Beans are a source of key minerals and a great source of fiber – 12 grams of fiber for 1 cup.  Beans help control your appetite and body weight with the high protein, high fiber make-up.  They have antioxidant phytochemicals, including flavanoids (powerful antioxidants).  Beans have soluble fiber that is a powerful cholesterol lowering fiber.  Soluble fiber also helps keep blood sugar level lower. 

GREATEST OF WHOLE GRAINS 

Whole Grains are among the most powerful, disease-fighting foods nature has given us.  People who eat the most whole grains weigh less and are less likely to develop heart disease, Type 2 diabetes, cancers and insulin resistance.  Study subjects who consumed just 2.5 servings of whole grains daily reduced their risk of cardiovascular disease by 25%.  Whole grains retain their natural fiber and have not been processed.  Choose from 100 percent whole grain varieties with the grain physically intact. 

Choosing a healthy cereal – make sure it contains 5 grams or more of fiber per serving and 10 grams or less of sugar per serving.  Always choose 100% whole grain or whole wheat.  Strive for 3 or more servings a day – which is ½ cup cooked brown rice or oatmeal or a single slice of bread. 

ACTION PLAN – Do your Carbs Right

1.  ENJOY BEANS REGULARLY

·         Strive to have one serving every day (1/2 cup)

·         Any variety of beans is fantastic – black beans, kidney, lentils, peas, cannellini beans, etc.

·         Any form of beans is fine – canned, fresh, frozen or dried. 

2.  ALWAYS CHOOSE 100% WHOLE GRAIN OR WHOLE WHEAT VARIETIES FOR ALL GRAIN PRODUCTS

·         Look for 100 percent on the label or package

·         Strive for three or more servings a day (1/2 cup cooked grains)

·         Physically intact whole grains are the healthiest choice – oats, brown rice, barley, etc

·         If you are overweight, diabetic, pre-diabetic or have metabolic syndrome, it is best to stick to physically intact grains and high fiber cereals.

 3.  MINIMZE THE GREAT WHITE HAZARDS

·         The white hazards are quickly digested, high glycemic carbs that spike your blood glucose and insulin levels, which promote weight gain, Cardiovascular Disease, Type 2 Diabetes and certain cancers.  Sugary foods and beverages also spike your blood fructose levels.

·         Avoid foods made from white flour.  This includes white breads, cakes, cookies, pasta, pastries, bagels, biscuits, rolls, crackers, etc.

·         Avoid white rice – choose brown rice – it is a physically intact whole grain.  Avoid white potatoes in any form.

·         Restrict sugars and sweets

·         Strictly avoid sugary beverages – soda, fruit drinks, dessert coffees, sweet tea.

 4.  CHOOSE AND PACK HEALTHY SNACKS

·         Pumpkin seeds, sunflower seeds, fresh veggies, hummus, etc.

·         100% whole grain crackers like Triscuits or pita chips.

·         Low-fat yogurt with fresh fruit, low fat cheeses and trail mix.

5.  CURB CRAVINGS

·         Recognize sugar cravings.

·         Restrict foods that will drop your blood sugar – the Great White Hazards.

·         Eat three meals a day and two snacks and have a protein with each!

·         Regularly include the slow digesting carbs.

·         Avoid artificial sweeteners - they make you crave more sweets.

·         Recognize there are healthy ways to satisfy the sweet tooth - dark chocolate (60% or more cacao) is very healthy when consumed in moderation, 100% fruit sorbet or fruit bars.

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