Pleasant Life Nutrition Consulting

4/20/2022 0 Comments

It's time for lemonade! ...but not just any lemonade

Hot weather is coming and there's nothing more refreshing than an ice cold glass of lemonade. Be careful though, store bought lemonade can be full of added sugar. This lemonade is homemade. When you make something yourself, you have control over the amount of sugar you add. This recipe has a total of 16 grams of sugar, 12 added sugar and 4 from fruit. The American Heart Association recommends 25 grams or less of added sugar per fay for women and 36 for men.

This recipe has 59% of the daily recommended allowance of Vitamin C. Here are some Vitamin C fun facts: It is a powerful antioxidant that can boost your body's natural defenses. It also assists in absorption of iron, a much needed mineral. Lastly, it is a natural antihistamine. So, it can help those who suffer from allergies.

The Recipe

The Nutrition Facts

Ingredients
3 - large lemons juiced
200 grams strawberries
1/4 cup sugar (adjust for taste)
4 cups of water

Directions
Place strawberries and 1 cup of water in food processor/blender and blend until fully liquefied. Strain if there are any chunks left. Heat 1/2 cup of water and stir in sugar until dissolved to make a simple syrup. Mix together lemon juice, strawberry liquid, and simple sugar. Then add two additional cups of water. Serve chilled.

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. Values obtained by entering them in myfitnesspal.com

A side note on the lemon juice & strawberries

The lemons I use for this recipe are from our tree. They were ripe and picked months ago, but we juiced them and froze them in ice cube trays and saved them as cubes to use on a regular basis until the next batch of lemons are ready to pick. If you don't have frozen lemon juice cubes handy, the lemons from the store will do just fine. Once my strawberry plants are at increased production levels, I will be using my own strawberries too.

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2/6/2022 0 Comments

Superbowl Alternative Eating

A recent study from Pickwise revealed that the average American consumes up to 8,083 calories watching the Super Bowl (See Article).
Some people are even using the day to compete in the 20,000 calorie day challenge. Here’s one such video https://www.youtube.com/watch?v=oOop2bLiSFw
In an effort to stay healthy but still have tasty food for the Superbowl, I will share some healthy alternatives to the standard wings, pizza, chili, chips and dip, and the list goes on. Each day until the Superbowl, I’ll add another. So, check back here each day.

Recipe #7 "Whiskey" Sour

I am super excited to share this recipe and normally I wouldn't say that about alcoholic drinks given their empty calories and other negative impacts, but guess what? This one is a non-alcoholic "mocktail." It's a whiskey alternative drink that tastes very much like whiskey and is only 10 calories!

Wouldn't it be great to have a few drinks and not have to worry about the drive home or how you'll feel the next morning, especially when the next day is a workday? Give this one a shot. This recipe comes from the maker of this particular whiskey alternative called Ritual Zero Proof

If you decide to have the real thing during the Superbowl, please drink responsibly.

INGREDIENTS

2 oz. Ritual whiskey alternative
3/4 oz. lemon juice
1/2 oz. simple syrup
1 egg white*
Lemon slice or wedge

DIRECTIONS
Combine all ingredients in an ice-filled shaker and shake until frothy. Pour into a cocktail glass and garnish with a lemon slice or wedge, if desired.

*If you don't want the egg white, you can substitute with one ounce of chickpea juice--also known as aquafaba

Recipe #6 Apricot-Glazed Chicken and Corn

For those of you that love a good bucket of fried chicken during the game, try this instead. This tasty chicken dish only takes 30 minutes to make and it's sweet and spicy goodness will quickly make it a family favorite. This recipe is brought to you by womansday.com.

INGREDIENTS

1/4 c. apricot jam
1/2 tbsp. fresh lime juice
1 tsp. hot sauce
1/8 tsp. red pepper flakes
4 small chicken legs, split (4 thighs and 4 drumsticks)
Kosher salt and black pepper
4 ears corn, shucked
Lime wedges, for serving

DIRECTIONS

Heat grill to medium. In small bowl, combine jam, lime juice, hot sauce, and red pepper.
Season chicken with 1/2 tsp black pepper and grill, covered, turning occasionally, 20 min. Uncover and continue grilling, basting with sauce, until chicken is cooked through, 5 to 7 min. more.
Meanwhile, bring large pot of water to a boil. Cut each ear of corn into 3 or 4 pieces. Add corn to pot with 2 tsp salt and simmer until just tender, 3 to 4 min. Drain, transfer to platter, and serve with chicken and lime wedges.

YIELD: 4 Servings
PER SERVING 500 calories, 19 g fat (5 g saturated), 51 g protein, 310 mg sodium, 33 g carb, 2 g fiber

Recipe #5 Greek Pita Cups

This tasty finger food comes from Delish.com.

INGREDIENTS

2 pitas
1 large container garlic hummus (17 oz.)
2 tbsp. extra-virgin olive oil
1/2 c. diced cucumber
1/4 c. chopped, pitted kalamata olives
2 tsp. chopped parsley
2 tsp. chopped dill
1 container crumbled feta cheese (about 3 oz.)
9 grape tomatoes, halved

DIRECTIONS

Preheat oven to 350 degrees F. Spritz cups of a muffin tin with cooking spray. Slice each pita into six slices, like you'd cut a pizza. Place each triangle in a muffin cup, pressing down gently so it forms a bowl-like shape.
Bake 5-7 minutes, or until lightly golden. Let cool for 10 minutes before removing. Fill each cup half-full with hummus.
In a large bowl, combine olive oil, cucumbers, olives, parsley and dill. Top each hummus cup with a spoonful of the cucumber mixture. Top each with a sprinkle of feta and a grape tomato half. Serve.

Calories: 218 Fat 12g Saturated Fat 2g Sodium 403mg Carbs 21g Fiber 4g Protein 7g

Recipe #4 Sweet Potato Nachos

Nothing needs to be said about nachos. They are NACHOS. Nachos are so good. Just thinking about them makes you want some, right? NACHOS! All that cheesy, meaty, crunchy goodness. Oh wait, cheesy equals saturated fat, meaty equals saturated fat, crunchy equals saturated fat and carbs. So, maybe they're not so good after all. Maybe they are the gateway food to heart disease. Don't be sad. There's an alternative. Sweet Potato Nachos. If you're worried about heart disease at all, rest a little easier, this recipe comes from the American Heart Association. Enjoy!

INGREDIENTS

Cooking spray
3 medium sweet potatoes (about 1 pound), peeled and thinly sliced into 1/4-inch thick rounds
1 tablespoon olive oil
1 1/2 teaspoons paprika
1 teaspoon chili powder
1 teaspoon garlic powder
1/3 cup no-salt-added black beans, rinsed and drained
1/3 cup low-fat shredded Cheddar cheese
1/3 cup canned no-salt-added diced tomatoes, rinsed and drained
1/3 cup chopped avocado

INSTRUCTIONS

Preheat the oven to 425°F. Line two medium baking pans with aluminum foil. Lightly spray the foil with cooking spray.
In a large bowl, toss together the sweet potatoes, oil, paprika, chili powder, and garlic powder. Spread the sweet potato mixture in a single layer in the baking pans.
Bake for 10 minutes. Using a spatula, turn over the sweet potatoes. Bake for 5 to 10 minutes, or until crisp.
Remove the pans from the oven. Sprinkle the beans and Cheddar over the sweet potatoes. Bake for 2 minutes, or until the Cheddar melts.
Sprinkle with the tomato and avocado.

Recipe #3 Air Fryer Chicken Nuggets

Would you rather have chicken nuggets made out of who knows what parts of the chicken dipped in flour and deep fried in oil, or would you rather have homemade, chicken breast pieces breaded in italian bread and panko bread crumbs cooked without all that oil? If you choose the obvious, homemade version, it's another great idea for Superbowl food. This recipe comes from skinnytaste.com

INGREDIENTS

16 oz 2 large skinless boneless chicken breasts, cut into even 1-inch bite sized pieces
1/2 teaspoon kosher salt and black pepper, to taste
2 teaspoons olive oil
6 tablespoons whole wheat Italian seasoned breadcrumbs
2 tablespoons panko
2 tablespoons grated parmesan cheese
olive oil spray, I used my Misto

INSTRUCTIONS

Preheat air fryer to 400°F for 8 minutes.
Put the olive oil in one bowl and the breadcrumbs, panko and parmesan cheese in another.
Season chicken with salt and pepper, then put in the bowl with the olive oil and mix well so the olive oil evenly coats all of the chicken.
Put a few chunks of chicken at a time into the breadcrumb mixture to coat, then on the basket.
Lightly spray the top with olive oil spray then air fry 8 minutes, turning halfway. Until golden.

Recipe #2 Air Fryer Bacon-Burger Bites

Everyone loves a good juicy burger on Superbowl Sunday, but given the statistics of an 8083 calorie day, is a burger the best choice? Usually high in fat, calories and carbs, there are healthier options like turkey burgers, salmon burgers, and veggie burgers. Another alternative is to go small and, cook in the air fryer and skip the bun with this tasty recipe. This recipe comes from skinnytaste.com

INGREDIENTS

2 lbs 90% beef
4 oz center cut raw bacon, minced
2 tablespoons yellow mustard
1/2 tsp kosher salt
1/2 tsp onion powder
1/4 tsp black pepper
1 head butter lettuce
30 cherry tomatoes
2-3 jalapeño sliced in 30 thin slices, optional
30 dill pickle chips or slices
ketchup, mayo and/or yellow mustard , optional for dipping

INSTRUCTIONS

Using your hands, gently mix together the beef, bacon, mustard, salt, onion powder and pepper.
Form into 30 (golf ball size) balls.
Preheat the air fryer 400F. Working in batches arrange burgers in a single layer.
Cook, flipping halfway to your desired doneness, 8 to 10 minutes for medium.
Place each burger on a skewers with lettuce, pickles and tomatoes and serve with dipping sauces.

Recipe #1 - Broccomole

Wait!?!? Avocados are good for you, right? Yes, but they are also fairly high in calories and fat. Even though it's healthy fat, you still don't want to go over your recommended intake of fat per day. Broccoli is low in fat and calories. In fact, you can eat the entire bowl of broccomole and still eat fewer calories, less fat and more protein than you would get from just a couple of servings of your standard guacamole.

Bonus: Broccoli is well known for its many health benefits. It helps fight cancer, strengthen bones improve heart health. It is truly one of the most nutrient dense foods you can eat.

Let’s face it. On Superbowl Sunday, people eat entire bowls of dip. So, let’s choose our dips wisely. This recipe comes from domesticfits. Pair it with some baked chips, Sunchips, whole wheat crackers, or vegetables.

Broccomole Recipe

Ingredients

3 cups chopped broccoli
1 jalapeno, chopped, seeds removed
2 tbs green onions
1 tsp olive oil
2 ounces fat free cream cheese (or silken tofu, goat cheese, sour cream, cashew cream, something creamy)
1/4 tsp chili powder
1 tbs cilantro
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp garlic powder

Instructions

Cook the broccoli in lightly salted water until very soft. Overcook the broccoli in comparison to the al dente cooking that most recipes recommend.
Drain broccoli very well.
Transfer to a food processor. Add the remaining ingredients and process until smooth, add additional olive oil for a smoother texture.
Serve warm

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11/5/2021 0 Comments

Overnight Oats Start the Day off Right

As a kid, having a nice warm bowl of oatmeal on a cold day was such a nice comforting way to start the day. This wasn't your ordinary oatmeal that you pour out of the packet, mix with some water and heat up in the microwave. This was the kind of oatmeal that your mom made over the stove. It took twenty minutes to cook if I remember correctly and it had no flavoring, other than the warm goodness nature and my mom gave it. Of course I would pour sugar on it because, well, I was a kid.

The health benefits of oatmeal are plentiful. Oats are a good source of whole grains, containing a starch called beta-glucan that is known to protect the heart and help lower cholesterol. They have plenty of fiber which can prevent hunger and improve digestion.

The toppings for oatmeal can either improve upon the health benefits are lessen them. I saw one recipe lately that called for peanut butter and jelly. While that sounds tasty, it adds a lot of fat and sugar to your day. So, stick with additives like whole fruit, chia seeds, non fat yogurt and nuts.

What's the difference between the packets of oatmeal and the slow cook stovetop oatmeal? They're both oatmeal so they must both be good, right? I don't like to tell people what they should eat. Instead, let me share some facts and let you decide. The oats in the packets are instant and heavily processed for longer usage. The rolled oats usually used in stovetop oats are more raw in nature. They both have similar nutritional profiles. The instant oats take less time to cook because they have been pre-cooked, dried, and then rolled and pressed slightly thinner than rolled oats.

Let's take it one step further. Take the rolled oats and don't cook them at all. That' right. There's a growing health trend regarding this breakfast cereal. It involves soaking them overnight and eating them uncooked. By soaking them overnight, they soften and absorb the liquid so that you can get the full benefits of all those nutrients because they are not cooked away. Some believe this is a much healthier way to go. Personally, I like it because I can still get my rolled oats without taking all that time over the stove. If you prepare some servings (they can usually last up to four days in the fridge) and have them ready, it can be as easy as grabbing a spoon.

With overnight oats, you are able to increase their health benefits by adding things like skim milk, non fat greek yogurt, and chia seeds to the soaking process. Just like regular oatmeal, you can make or break the health benefits with the toppings.

I found this easy recipe for overnight oats on www.feelgoodfoodie.net and tweaked it a bit for my liking:

In a mason jar or glass container (with a lid) add the following:

1/4 cup non fat vanilla greek yogurt
1/2 cup uncooked rolled oats
1/2 cup skim milk
1 T chia seeds
1/2 T honey (optional)

Mix ingredients and seal container in fridge overnight. In the morning, open container, add preferred toppings and enjoy!

Nutrition: 333 calories, 7 g fat, 1 g saturated fat, 16 g protein, 9 g fiber, 53 g carbs, 457 mg potassium, 78 mg sodium, 6 mg cholesterol

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10/17/2021 0 Comments

A little time today can improve your nutrition all week

Have you ever felt like reaching in the fridge for a snack only there was nothing there ready to eat? Maybe you're in a time crunch or maybe you just don't feel like rinsing and cutting up the fruit or vegetables. When that happens, what do you grab? Do you grab that old slice of cake or some cookies or chips because all of those things are easier? There's one easy way to fix that behavior.

Usually twice a week, I spend about 30 minutes prepping food for the week. I clean and chop up some fruit and vegetables. I also cook a couple of chicken breasts. I always have some spring mix on hand. So, throughout the week, when I just want to grab something quick and easy, there are healthy choices right there in front of me.

The fruit can be eaten all by itself or thrown in a bowl with some yogurt and granola. The chicken can get chopped up and thrown in a nice spring mix, or heated up and put on a some whole wheat toast.

There are tons of benefits to prepping your food in advance. Here are just a few:
1. The healthy food you ambitiously bought at the grocery store doesn't go bad in the back of the fridge.
2. By snacking on fresh foods, you avoid the snack foods loaded with fats, sugars, artificial colors, and additives.
3. Nutrient packed snacks are great for the increasing energy.
4. By prepping everything yourself, you save money.
5. Blanchard Valley Health Systems says healthy snacks can also make you feel healthier. (1)

You could be super ambitious and prep snacks and meals for the week but if you are new to food prep, it's best to start slowly. Otherwise, the task could be overwhelming. Living a more nutritious life is not a diet and it shouldn't be hard work. It is a change of lifestyle. Eventually, eating nutritiously becomes habit. Until then, give yourself as many "wins" as possible, even if they are small. Nothing says VICTORY better than needing a snack, going to your fridge and grabbing some of your favorite fruit and simply eating it, with no work. It's satisfying and you can feel great about it because you made a great choice. YAY YOU!

(1) https://www.bvhealthsystem.org/expert-health-articles/the-benefits-to-healthy-snacks

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9/19/2021 0 Comments

Small plates equal big calories

If you go to a restaurant, maybe going to a tapas place is best since they have small plates with smaller quantities, right? Well, maybe. Last night, I went to eat with my husband and cousin to a new tapas restaurant at Jacksonville Beach. It's called The G.O.A.T. Tapas and Bar and it was delicious. However, this is not a restaurant review. It is more of a menu analysis for people who need to eat healthy. Pictured below is our menu for the evening. Let's go through the dining experience step by step and see if there were better choices,

Drinks: The server came and asked what we wanted to drink. I chose a bottle of sparkling water. No need to waste any of the calories I've been saving for dinner on drinks. Was this a good decision? Definitely!

From the garden: There were six choices here. We chose the potatoes (sliced potato fingerlings fried with paprika and garlic aioli sauce on the side). They were tasty but knowing fried potatoes are full of fat, I chose to only eat two pieces without the sauce. The guys I was with had no problem finishing it up. I focused mostly on the next garden choice, the crispy brussel sprout salad. The brussel sprouts were cooked perfectly with soft centers and crispy outsides. I ate almost the whole thing and then I realized that the Nuoc Mam sauce (Vietnamese fish sauce) the brussel sprouts were coated in was probably loaded with salt. Sure, enough, when I looked it up, the sauce has about 1500mg of sodium per tablespoon. The third thing we got from the garden was a pair of mushroom and corn empanadas. They were super tasty, and my favorite dish of the night, but again, fried. I only ate half of one. Were these good decisions? No they weren't.

From the sea: The choices here were crispy whole fish, a couple of shrimp dishes, one mussel dish and one octopus dish. Nothing in this section really screamed out to me so the guys chose the octopus and ate it. Was this a good decision? Yes. Don't eat something just for the sake of eating.

From the land and air: There were seven choices here: chicken liver mousse, Wahoo tartar, charred quail, a short rib, hanger steak, grilled chicken and pork belly. We chose the Short rib and the grilled chicken. The rib looked amazing sitting in that sauce and I was told it was. However, I knew a healthier choice was coming, grilled chicken, so I waited. The chicken came out and it was good and had a smoked paprika sauce on the side. Was this a good decision? Yes, a lean protein with just a dab of the sauce was enough to satisfy.

We all chose to forego the meat and cheese appetizer place full of saturated fat and processed meats. We also did not get a dessert. So those were definitely good choices.

All in all, I was able to manage fairly well (except for the sodium levels) so my choices were okay. Would I have been able to eat more with better choices? Definitely. I did not leave hungry though. Would I recommend a tapas restaurant to someone who is new to trying to eat healthy? No. It's much easier to manage what you're eating in an environment that gives you the necessary nutrition information before you eat. Otherwise, you get hit with surprises. Still, going out to eat isn't always about the food. Sometimes it's about just getting out with people and being happy. Overall health is both physical and mental. So, if you find yourself in a situation that might put you in a panic over the menu, just take a deep breath, do the best you can with the food, and enjoy your night with good people.

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9/11/2021 0 Comments

The mango is the "king of fruit"

Sometimes called "the king of fruits" mangoes are the most widely consumed fruit in the world (1). I grew up with apples and oranges as the main fruits in our house. Every once in a while, there'd be a pear or two and maybe some peaches or plums. Sometimes, our fruit equaled fruit cocktail in a can. I don't think I had my first mango until well into my thirties. Boy, was I missing out.

Maybe it was the cost that held back my parents or maybe it just wasn't available. Nowadays, they are available year-round and sometimes you can get them at a really low price! For instance, right now, mangoes are on sale at our local Publix grocery store, 5 for $5. The one pictured is well over a pound and it was only $1. So often, I hear people say you can't eat healthy on a budget, but you can, if you do it right.

What about their nutritional value? Are they really any good for you? Let's take a look (2)

The only negative I see is the high levels of sugar. The sugars are about 51% sucrose, 34% fructose and 15% glucose. Glucose is used by the body as an energy source (glucose is the preferred energy source for your muscles and brain). Therefore, glucose is well used by the body. Carbohydrates also break down as glucose where energy is to be used immediately or stored. Fructose is metabolized primarily by the liver. It produces energy through glycolysis but also uses lipogenesis to produce fat. So any fructose not needed immediately as energy becomes fat. Sucrose is made of one fructose molecule and one glucose molecule. So, when consumed, the sucrose splits and the glucose is immediately used for energy, then if the remaining fructose isn't needed for energy, it will become fat. (3) So, basically, in this mango, about 19 grams of the sugars, if not used for energy, will become fat. The average person eating a 2,000 calorie a day diet should not eat more than 50 grams of sugar.

While that long sugar explanation sounds bad, it's not as bad as you think. When eating these natural sugars as whole fruit, they also contain fiber and phytonutrients such as carotenoids and polyphenols that help fight toxins in the body. Plus, the mango is packed full of vitamins. There is a reason why it is called the "king of fruits."

So, go ahead. Eat a mango. If you feel fancy, you can even make a mango flower on a stick! Who doesn't love a big, juicy, sweet mango that also happens to be on sale?!

Sources:
(1) https://www.healthline.com/health/food-nutrition/are-mangoes-good-for-you#Mango-nutrition-facts
(2) https://fdc.nal.usda.gov/fdc
(3) https://bralowmedicalgroup.com/sucrose-glucose-fructose/

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6/16/2021 0 Comments

Is salt the enemy?

Who doesn't like a tasty, salty treat like potato chips or popcorn? Salt is prevalent in the American diet. In fact, there are even restaurants that specialize in it. There's a restaurant called "Salt" in a resort in Northeast Florida that says, "Savor the Spice of Life" on its web site. It uses over 40 different types of salts from around the world in its coastal inspired recipes. Sounds awesome, doesn't it?

Well, as the saying goes, "You always want what you can't have." As luck would have it, I am limited to a low-sodium diet. I stayed at the resort with that restaurant and remember staring at the menu desperately looking for something that might be low sodium. Disclaimer: I love salt and I would love to try this restaurant.

Sodium levels for some fast food restaurants are simply off the charts. So much so, that I usually forego anything on the menu. Luckily, most of the national chains have very detailed nutrition charts so even when I do eat something from one of them, I am able to monitor my sodium. It's difficult to find healthy options from fast food so when I find one, it is very exciting. For instance, recently, Chic-Fil-A announced the addition of the lemon kale salad to the menu. Sounds very healthy, right? Not for people with a sodium restricted diet. See the chart for sodium levels in just a few items from fast food restaurants.

**Sodium Levels obtained from company web sites on 6/16/2021**

Sodium is not all bad and if your doctor does not have you on a sodium restricted diet, then it is okay to consume it. With most things, moderation is the key. The U.S. Department of Agriculture and U.S. Department of Health and Human Services published the 2020-2025 Dietary Guidelines which states that foods high in sodium should be limited and that the average American should have less than 2300 mg per day, even less for those under the age of 14.(1) According to the CDC, most Americans consume over 3400 mg per day. (2)

Sodium is an important mineral. It helps maintain the balance of water in your cells and is important for muscle and nerve function. It also helps maintain blood pressure levels (3). Too much sodium, however, can cause high blood pressure leading to heart disease and strokes (4). Healthline refers to a number of studies that show too much sodium is associated with stomach cancer. It also points out that short term effects include swelling due to the body's need to maintain a water/sodium balance. The more sodium you have, the more your body retains water and the swelling occurs, usually starting in the hands and feet. (5) I've noticed that when I have too much sodium, my rings become tight.

My suggestions for avoiding too much sodium are not difficult but can be time consuming. Eat fresh to avoid the preservatives used in food storage. Make it yourself so you can leave the sodium out. Avoid processed, packaged foods as much as possible. One half of a cup of green beans in a can can have somewhere around 400 mg of sodium. Fresh or frozen green beans can have 0 mg. One half of a cup of canned tomato soup has approximately 500 mg of sodium. My half cup of homemade tomato soup has 55 mg. See recipe and nutrition below. Also, watch out for the sneak attack foods: ketchup, mustard, and salad dressing. They can turn something from low sodium to high sodium with just a tablespoon.

All in all, your diet is up to you. Is it going to kill you to eat that tasty salt-filled meal from that restaurant tempting you to "Savor the Spice of Life?" Probably not today. If you decide to start that day off with a salty breakfast (biscuits and sausage gravy for example), then have a sub filled with deli meats and cheese for lunch, and then go to the restaurant, well then, that's probably not going to kill you either, this once. If you choose to eat like this everyday, that's a different story. It's about your lifestyle, your overall diet, and moderation. For me, living with a low sodium diet was really hard at first. I never realized how much it was part of my everyday food or how much I liked it. Now, it's not as hard and it can be just as tasty.

If you want help with meal planning and overall nutrition, let me help. I truly believe that a Nutritious Life is a Pleasant Life. If you are thinking of choosing a more healthy lifestyle, please know that you do not have to be on that journey alone.

Homemade Tomato Soup

(Yield 2 Servings)
2 cups of chopped tomatoes
1/2 cup of almond milk
1/2 tsp basil
1/4 tsp garlic powder
1/4 tsp pepper

Place all ingredients in a blender and blend until smooth. Transfer to stovetop and heat.

The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipe has not been professionally evaluated nor has it been evaluated by the U.S. FDA

NUTRITION FACTS

(1) https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
(2) https://www.cdc.gov/salt/pdfs/sodium_dietary_guidelines.pdf
(3) https://www.healthline.com/health/hyponatremia#What-does-it-mean-to-have-low-blood-sodium?
(4) https://www.fda.gov/food/nutrition-education-resources-materials
(5) https://www.healthline.com/nutrition/what-happens-if-you-eat-too-much-salt#long-term-effects

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5/13/2021 0 Comments

Now I know why "flower" is in the name

The word cauliflower is derived from the Italian caoli fiori, meaning cabbage flower (1), and what a beautiful flower it is! It comes in a variety of colors including white, orange, green and purple. 100 grams (almost a cup) has about 2 grams of protein, 2 grams of fiber, 300 mg of potassium, and is a good source of many vitamins (2).

My favorite is the purple cauliflower. It's not easy to find so when I see one, I snatch it up. Not only is it beautiful and vibrant, but the purple hue in foods comes with its own benefits. The anthocyanins are the pigments in purplish blue-colored vegetables and according to studies done by the National Institute of Health, they contain some potential health benefits. It is known to help reduce the risk of many diseases because of its ability to limit the efficacy of free radicals in the body.

The anthocyanins from these beautiful purple hues help reduce risk of cardiovascular disease, cancer (breast, colon and esophageal just to name a few), and obesity. It also serves as an antimicrobial and helps promote visual health (3). Eating it raw has the best benefit since the heating process can decrease the nutrient levels (4).

I like to prepare it a couple of ways. One way is just to wash it, cut it up, and throw it in some greens with some homemade balsamic vinegar dressing (1 tablespoon extra virgin olive oil, 1 teaspoon balsamic vinegar, 1/2 teaspoon honey). Another great way is to slice it into "steaks" and lightly roast it with some olive oil and fresh ground pepper.

Nothing brightens up a plate quite like this! It's a beautiful plate that just can't be refused and it helps emphasize that a nutritious life is a pleasant life!

References
(1) WordReference.com Dictionary of English. Retrieved 13 May 2021.
(2) https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/
(4) https://www.psychologytoday.com/us/blog/urban-survival/201510/raw-or-cooked-how-best-eat-11-fruits-and-vegetables

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5/11/2021 0 Comments

It tastes better when you grow it yourself!

There is nothing more satisfying than walking to your backyard, picking something ripe and ready, and eating it. I am no gardener. In fact, this is my first year trying. I got a little carried away with buying seeds and seeing what would grow. As it turns out, most of it has grown. So, what started as just a few planters of sprouting plants has become a greenhouse surrounded by large planters. I've successfully grown peppers, onions, tomatoes, kale, lettuce, basil, and cucumbers. Many plants (green beans, squash, zucchini, broccoli) are still flowering so we'll see how those do. Growing in large growing bags are potatoes, yellow and white onions and carrots.

It takes some patience to wait for the plants to grow, the flowers to bloom and the vegetables to ripen. The best part about gardening is finally tasting the things you grow. And what could be healthier? I've used my peppers, tomatoes and onions to spice up my morning eggs, and my lettuce, tomatoes, and cucumbers to make a nice side salad.

If you're not a big fan of vegetables, try growing them. When you grow them with your own hands, the last thing you ever want to do is let them go to waste. Maybe I'm crazy, but I think my vegetables taste better than the store bought vegetables that had to be shipped from who knows where and were grown with who knows what.

If you think you can't grow plants so growing vegetables is out of the question, think again. Give it a try! Gardening enables you to eat some healthy things, but it is also a great way to relax and get away from the hustle and bustle of things for a bit. Just one more reason a "Nutritious Life is a Pleasant Life."

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5/2/2021 0 Comments

Energy from food comes in three ways: Protein, Carbohydrates & fat. So how about a burger?

Your body obtains the energy it needs through protein, carbohydrates and fat. The USDA Dietary Guidelines (20115-2020) recommends the following calorie percentages for each in your daily intake:

Protein: 10-35%
Fats: 20-35%
Carbohydrates: 45-65%

With a 2000 calorie a day diet, this means 200-700 calories should be protein, 400-700 calories should be fats, and 900-1300 calories should be carbohydrates. The simplest way to determine calorie content of your foods is to use one of the many food logging apps or go to USDA Food Data Central website. However, since these are among the required nutrients required on food nutrition labels, and many restaurants provide that information if requested, you can also do the calculation yourself. For every gram of protein, there are four calories. For every gram of carbohydrates, there are also four calories. For fat, each gram contains 9 calories.

photo credit https://sites.psu.edu/eworkingernutr360/2017/03/17/the-importance-of-macronutrients/

Let's take a look at a typical fast food burger from McDonalds. According to their website, a double quarter pounder with cheese has 42 grams of fat, 43 grams of carbohydrates, and 48 grams of protein. The chart below shows the three nutrients are within the RDI (Recommended Daily Intake).

Many look at these numbers and this picture and think it's time to head to the drive-thru for a juicy double quarter pounder with cheese. After all, it's within the RDI for the day. However, other items come into play when looking at overall nutrition. Eating the RIGHT types of fat, carbohydrates and proteins helps promote a healthy lifestyle and reduced risk of many diseases that could lead to a shortened lifespan. So, when choosing fats, stay away from saturated fats, trans fats, and high cholesterol. When choosing proteins, keep them lean, and when choosing carbs, stick with high fiber, low sugar foods. This burger has 20 grams of saturated fat, 2.5 grams of trans fat and 186 milligrams of cholesterol. It only has 2 grams of fiber and 10 grams of sugar. Hopefully, these numbers make you rethink the drive-thru.

If you're really craving a burger, there are things you can do to make it better for you. Use a lean ground beef (I try to always buy the 93% lean) or ground turkey. Use a whole wheat bun, low fat cheese (or skip the cheese), add dark green lettuce and tomatoes and maybe even some slices of avocado. You can also limit the mayonnaise, ketchup and mustard or find lower calorie options.

photo credit: https://weheartit.com/entry/346054504

Sources:
Marie, Boyle. Personal Nutrition. 10th ed., Cengage, 2019.
https://www.mcdonalds.com/us/en-us/product/double-quarter-pounder-with-cheese.html

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Energy from food comes in three ways: Protein, Carbohydrates & fat. So how about a burger?

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