Nutrition Decoded: Carbs

What are carbohydrates?

Carbohydrates are one of the three macronutrients, the other two being protein and fat. Carbs provide your body with energy in the form of calories. Each gram of carbohydrate is four calories, therefore you can multiply each gram of carb by 4 and figure out how many calories are carbs on your nutrition label.

With popularity of diets like Atkins, and South Beach carbs has gotten a bad rep, however our bodies do need them. Carbs are made up of glucose, known as blood sugar when in the bloodstream. There are simple carbs which are monosaccharides, glucose, fructose, and galactose. Then the complex carbs are polysaccharides, amylose, amylopectin, and dietary fiber. Glucose is the fuel your brain needs in order to function. So it's easy to see why cutting an entire food group can be dangerous. Personally, if my body needs something to function at its best, well then it's going to get it.

How much do we need?

The recommended daily amount for adults is 130 grams. With many well known institutes saying to aim for 45%- 65% of your daily caloric intake to come from carbohydrates. It is best to aim for half of these or more to be from whole grains.

So whats a good carb versus bad carb? 

Unfortunately most of the carbs we like to consume are considered "bad" carbs. This would include refined (white) foods, like rice, bread, and white pasta. When a food is refined it becomes stripped of parts that contain fiber, iron, and B & E vitamin. Which means zero nutritional value, and no brain power. Things that are also included with "bad" carbs that have a lot of added sugars are cereal, juices, granola, salad dressings, and ice cream. Sorry. When we eat foods like these there is a hormononal mechanism that occurs leading to a surge of blood sugar, and ultimately just as fast of a drop. And the next thing you know you're hungry again. Sad times.

But here comes the good news. Whole grains. Grains is a type of blanket term covering, brown rice, barley, wheat, oats, bulgur, and some of the other fun stuff you find at Earth Fare. I'd go with which ever one fits in your budget and has pretty packaging, treat yo'self!   Fresh fruits and vegetables also provide your body with carbs while also getting some vitmains, minerals, and fiber.

Here are some tips that can help make the switch so half your carbs are whole-grain.

1. Switch refined, white, bread for whole grain, or whole grain bagels. 
2. Popcorn is a whole grain, and can be made healthy with little or no added butter and salt.
3. Cook half your barley or bulgur, and then freeze half for later.
4. Mix it up. Try a quinoa salad. 
5. Try brown rice, or whole wheat pasta instead of white.
6. Experiment substituting buckwheat, millet, or oat flour for up to half the flour in pancake, waffle, or muffin based recipes. 
7. Be a role model, snack on whole grain snacks. 
8. Read the ingredients list. The first ingredient should be whole grain ingredient. This would be whole wheat, brown rice, bulgur, oat, buckwheat, whole oats, whole-grain cornmeal, whole rye, or wild rice. 
9. Check the nutrition label for fiber. A good source of fiber contains 10% to 19% of the Daily Value.
10. Be a smart shopper. Foods that say 100% wheat, multi-grain, or stone-ground, sometimes don't contain whole grains at all. 

Please let me know if you have any questions, and after reading this post I'm sure your body is in need of some glucose!

Sources: 1

Paleo Follow Up

I'm back, and with my personal results from attempting the paleo diet.

I started on March 1, allowing myself one cheat day, and stopped on March 12. Not a very long time for a diet, but in that time I did see a change. 

I did some preparation before going paleo by loading up on fresh produce, meats, and some snacks. I then took an afternoon to meal plan for the week, being a student, preparing my meals ahead of time was helpful for my schedule. Also, as a first time meal planner I really like knowing exactly what I was going to be having each day instead of fretting over where I  would be grabbing my lunch. I was also able to try some new recipes. I created vegetable medley, spaghetti squash, egg & bacon cups, and whipped up some chicken salad! I really liked the way my body felt after eating all of the fresh foods and I didn't feel guilty consuming sweet potato fries, which are incredible by the way, go get some. With continuing my workouts, which is about 5 times a week, and this diet, I lost about 5 pounds in ten days, which is a bit dramatic. I think most of that was water weight, but hey if you're looking to slim down quick this might help! 

Overall I loved the idea of eating fresh foods, and fueling my body with natural things, instead of a cookie here, or mac n cheese there. The only trouble for me was continuing to have fresh fruits and vegetables. Being a student means stocking up for a few weeks at a time usually, I honestly don't have the time to shop every week, although I'd love to! So if you're able to keep fresh produce on hand this would be easy peasy. 

My overall rating for paleo diet, 4 out of 5 stars from me!

Let me know if you're going paleo and looking for any recipes, I created an entire pinterst board! :) 

Paleo Diet

Today I would like to address a diet that seems to be a new trend, the Paleo Diet.

If you're like me, then you're wondering what exactly is this diet?

This is a diet based off the cave man's diet. Hence the term paleo, meaning old or ancient and referring to geologic time periods. The idea is to consume what a cave man would have; this means no processed foods, refined sugars, legumes, dairy, or carbohydrates.

No bread. No ice cream. No cheese.

Yikes.

To me, restricting entire food groups can be a bit scary, considering as how 60% of my diet is grains. 

When I found out a dear friend of mine was on this diet my ears perked up and I became really interested. Since we consume quite a few meals together I knew I would eventually be influenced by this diet. After much research and recipe hunting I'm here to say this diet is doable.

Here is the great news, what you can consume.

• Grass-fed meat. Chicken, steak, pork, bacon, etc.
•  Fish/seafood. Shrimp, scallops, salmon, catfish, crab, etc.
• Fresh fruits & veggies. So many options!
• Eggs. Please refer here to a post about the incredible edible egg.
• Nuts & seeds. Almonds, walnuts, sunflower seeds, etc.
• Healthful oils. This includes olive oil, walnut, flaxseed, macadamia, avocado, and coconut. 

 

The skeleton of this diet is basically to consume all natural foods. Consuming all natural non-processed foods has many benefits for your body. Some examples include but not limited to are: less salt, higher fiber, lower sodium, higher vitamins and minerals intake, and higher protein intake. All of which can benefit your body. 

Now for the good stuff, the food. Here are some ideas to give you an overall picture of the delicious foods you can consume. 

1. Stuffed peppers with chicken salad.
2.  Roasted vegetable medley
3. Garlic herb encrusted pork tenderloins
4. Sweet potato fries
5. Garlic & herb mashed cauliflower

I'm excited about giving this a try for at least a week. You can do anything for seven days right? And as always, talk to your doctor before trying any new diet. 

sources: thepaleodiet.com/

http://health.usnews.com/best-diet/paleo-diet

New year, New me!

Hello 2013! 

With the start of the new year many have made resolutions to a better & healthier year. Today I would like to address a goal I've been working on and encourage everyone to give some attention. 

Water consumption.

Yes we are talking simple H2O.

Water is an essential component to your body, which we sometimes neglect.

How much water should I consume every day? 

Men : roughly 3 liters or 13 cups daily

Women: 2.2 liters or 9 cups daily

What does water do for my body?

Water has many functions that help our bodies function properly. Water acts as solvent, a lubricant, a temperature regulator, and most importantly for digestive a medium transport. 

We lose water constantly every single day, so it is very important we replenish our bodies to function properly.  With the next few winter months ahead of us its very important to stay hydrated. During the winter we don't perspire as much in the summer so we don't realize how much water we are actually losing. Water can also help keep illnesses such as the flu away. By constantly drinking fluids your system is "flushing" itself out continuously. 

So as you begin your new year resolutions I encourage you to drink more and more water!

Try setting reminders throughout the day, or mark times on a water bottle to remind you to drink up. 

Cheers to the new year!

Pumpkin Seeds

"It's the Great Pumpkin Charlie Brown!"

source

That's right everyone, pumpkin season is in full swing! Personally, I adore all the pumpkin treat this time of year. I'll eat anything from muffins, coffee, ice cream, to bagels, but I'm left wondering how beneficial is pumpkin for my body. So I have done a little research and I'm here to share with you what I've learned about our beloved pumpkin. 

Pumpkin seeds contain:

• carbohydrates
• amino acids
• unsaturated fatty acids 
• Vitamins B, C, D, E, K
• calcium

 What exactly does this mean? Carbohydrates, amino acids, and unsaturated fatty acids make up a good percentage of our daily diets. These are used throughout the body for different and varying functions. If you are more interested in the particularities I suggest checking out {nutrition.gov} for more information. What about the vitamins?

B- B12 helps our bodies make DNA, and keeps nerve and blood cells healthy. This vitamin is known for preventing anemia. B6 is an enzyme involved in metabolism, brain development during pregnancy, and immune function.

C- Vitamin C acts as an antioxidant in the body fighting free radicals, and it also creates collagen in our bodies. But vitamin C is famous for improving the absorption of iron and helping our immune systems. Vitamin C has been found to help in cancer prevention treatment, cardiovascular disease, and fighting the common cold.

D- Vitamin D is used to keep our bones strong and help muscles move. Most people receive enough vitamin D directly from the sun in as little as 15 minutes.

E- Vitamin E, like C, acts an antioxidant helping our bodies to fight free radicals. This vitamin also boosts our immune systems and widens blood vessels and keeps them from clotting within the body.

K- Vitamin K helps the body make proteins for healthy bone and tissues. This vitamin also prevents blood clotting.

The Huffington Post recently did a great article on benefits of pumpkin, and here are a few of them.

1. Sharp eye sight
2. Weight loss aid
3. Reduce cancer risk
4. Protect skin
5. Boost mood 

Make sure to head over to their site if you want to know more!

Huffington Post

     

Wow! So many wonderful things come from pumpkins. I'm excited to incorporate more pumpkin into my favorite fall recipes, just remember to watch the sugar content on those store bought treats!

Source 1
Source 2

Cereals

source

 
Remember the days when a bowl of Frosted Flakes or Cocoa Puffs would cover your basic child needs? Those are now the days long gone as we look to better our lifestyles, and work to fill our bodies with a satisfying breakfast that can power us through our busy schedules. Although breakfast is my favorite meal, sometimes all I want is a bowl of cereal, and I'm sure I'm not alone on this! Today we are going to look at what makes a "good" bowl of cereal.

1. Fiber. Yes a nice fibrous will help to keep you full and therefore focused throughout the day. But here is the thing, most cereals don't have the real kind of fiber our bodies need. So instead of looking for the word fiber, which could lead to fake fiber, search for a cereal that has whole grains and is low in sugar. It's safe to say that if the word 'whole' proceeds the grain, then it isn't refined. However, if whole does not proceed the grain, you can assumed its been refined.

2. Ignore bogus claims. Fake fruits. Yes the box says there are REAL strawberries floating in your cereal, but lets be honest. Those strawberries that have been sitting in the box on a shelf for who knows how long can't possibly be fresh. More than likely those strawberries, or any fruit, is gelatin filled and a mixture of food dyes. If you desire fruit in your cereal I suggest purchasing the fruit and adding as you go.

3. Sugar. Be wary of the sugar in that small bowl. When deciding if a cereal is too sugary, checking the label is best. For example, if the cereal has 10 grams of sugar and the serving size is 30 grams, well then the cereal is 1/3 sugar. Yikes! But if you're eating something such as Raisin Bran, then the sugars are natural.

By reading the label and knowing what you are in search of, choosing a cereal can become quite simple. Now, here are some cereals that file under "a good breakfast."

Kashi GOLEAN

Whole Foods 365 Organic Raisin Bran

General Mills Fiber One

Post Bran Flakes

Kellog's Frosted Mini-Wheats Little Bites

The Incredible Egg

Today lets talk about eggs. Yes, eggs. The incredible egg in fact. Now we've all seen the commercials for the incredible egg but do you actually know how good they are for you? While eggs are full of vitamins and minerals, they also are less than 15 cents per egg, have approximately 70 calories, and are an all natural resource. Plus with all the nutrients, eggs can play a vital role in pregnancy, muscle strength, weight management, eye health, and brain function! Not only can eggs do all that, but eggs are of the highest quality of protein.  How do eggs play a part in all of the areas mentioned above?

Pregnancy: Eggs are an excellent source of choline which is an essential nutrient that contributes to fetal brain development and helps prevent birth defects.

Muscle Strength: Due to eggs having the highest quality of protein, this helps active adults build and maintain their muscle strength.

Weight Management: Not only does the protein in eggs help build muscle strength, but will keep you full and energized longer throughout the day. And that's exactly what you should be looking for in a breakfast item, staying full and energized.

Eye Health: There are two antioxidants in eggs that help prevent macular degeneration, which is the leading cause of age-related blindness, lutein and zeaxanthin. And according to this article, although the amounts lutein in eggs is small, eggs have been found to be a more bio available resource than other food sources. 

Brain Function: Choline, which is vital for fetal brain development continues to work in adult brains as well. Choline aids the brain function that maintains important structures that are a key component of the neurotransmitter that relays messages from the brain to the muscles in our bodies.

Wow! I can't believe just a simple egg can do all of that!! My favorite way of incorporating eggs into my breakfast meal is with an omelet. Eggs are great vehicles for adding other ingredients, and bonus they only take a few minutes to whip up!

The Spinach Ham & Cheese Omelet

prep: 5 minutes

cook time: 5 minutes

servings: 1 to 2

ingredients

2 eggs

2 tbsp water

1 tsp butter

salt & pepper

1/4 cup of shredded Italian cheese blend (1 oz)

1/4 cup baby spinach

1/4 cup finely chopped ham

1. Beat eggs and water in small bowl until blended.
2. Heat butter in 7 to 10-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt pan to coat bottom. Pour in egg mixture. Mixture should set immediately at edges.
3. Gently push cooked portions from edges toward the center with inverted turner so that uncooked eggs can reach the hot pan surface. Continue cooking, tilting pan and gently moving cooked portions as needed.
4. When top surface of eggs is thickened and no visible liquid egg remains, season with salt and pepper. Place cheese on one side of omelet; top with spinach and ham. Fold omelet in half with turner. With a quick flip of the wrist, turn pan and invert or slide omelet onto plate. Serve immediately.

Nutritional Information

calories: 299
total fat: 20g
saturated fat: 9g
cholesterol: 418mg
sodium: 642mg
carbohydrates: 2g
protein: 25g
vitamin A: 1,262.3IU
vitamin D: 91.9IU
folate: 47.4mcg
calcium: 264.9mg
iron: 2.2mg
choline: 274.2mg

I can't wait to try out more omelets now knowing how wonderful they are for my body! 

Sources:

incredibleegg.org

Journal of Nutrition 
www.sxc.hu

Breakfast series: On the run!

Today we will be looking at a few options for breakfast while on the run! As a college student I understand breakfast while on the run, literally on the run out the door. Here are a few tips on how to squeeze in that oh so beneficial breakfast!

1. Make breakfast the night before! Preparing a simple casserole the night before that takes just a few minutes to heat up can really speed up a morning! What about dicing those fruits the night before? The secret to keeping fruits fresh? Pineapple juice! The juice will help to keep the fruit fresh and moist, and from turning that awful brown color.

2. Plan ahead. Work have a refrigerator? Take a thermos of milk with you to pour over that fibrous cereal. This will also help cut down on expenses spent buying milk en route to work and time! Shop for convenient breakfast food that can travel with you. I'm a big fan of granola bars, muffins, and portable fruit, like bananas.

3. Set the alarm 10 minutes earlier. You'd be surprised what you can do with that extra 10 minutes. A majority of breakfast items take no longer than 10 minutes which means you could be sitting down to an omelet!

4. Stock up on breakfast essentials for your office/backpack. If you can't eat en route or prior to leaving your home, eat when you reach your destination. You'll be less likely to hit up the vending machine later in the day if you already have a healthy option on hand. Students, taking a granola bar or muffin with you in your backpack and eating at your desk is acceptable! More than likely your classmates will envy your focus and full stomach.

www.sxc.hu

5. Be flexible!! Maybe your day starts with an early morning workout or office meeting, that's ok! Whats not okay, a grumbly tummy hours before lunchtime. Try to squeeze in a quick meal during your morning. Having that desk or backpack stocked will make having breakfast a bit easier.

Breakfast Series : Take One

As most of us know breakfast is the most important meal of our days, and yet a majority of people still don't fit breakfast into their routines. Breakfast just happens to be my favorite meal of the day! Over the next week I will answer some questions on why breakfast is so important and introduce some healthy options.

Why is breakfast the most important meal of the day?

When you first wake up in the morning, about 8 to 12 hours has passed since your last meal. By now your body has gone into fast mode. Science has proven that the brain sends signals at intervals to your body on when to use the calories and when to store them as fat, this is the starvation mode. This is why eating when you first awake is best. Eating upon waking will break the fast, hence breakfast, and fire up that metabolism. Not only does eating breakfast jump start your metabolism, its also a jump start to consuming those 5-10 servings of fruits and vegetables!!

Still not convinced to eat breakfast? Not to worry, I'll be sprinkling some more great reasons throughout the week!!

1. Breakfast boosts mental performance.

A study done by Harvard showed that student's math scores increased by 40 percent, and resulted in a decreased rate in tardiness, absences, and hyperactivity. The study also found a decrease in depression and anxiety among the students. Although this study was done on children, its assumed the results relate to adults as well.

Check back tomorrow for a healthy breakfast on the run!

 A great article to check out : Learn to Love Breakfast

HELLO!!!

Hello!!

It's been a while since things have been happening here on the Healthy Vols & that is because some changes are taking place. First off, let me introduce myself, I'm Kelly. I am the newest writer here behind the blog and I look forward to the adventures this blog is going to bring!  


You're probably wondering a bit about me, so here are some facts about Kelly

• I am  Senior starting this fall but will graduate 2014
• Born and raised in east Tennessee
• I love to be organized, its almost OCD
• I love color. And lots of it!
• This May I studied abroad in London for a month
• I now miss London, especially with the Olympics going on
• I love that a healthy nutritious diet can go a long ways
• But I still love a good cheeseburger :)
• I currently lifeguard at the YMCA & love it so much! I've met incredible people here.
•  I've been blogging since August 2010 on my personal blog.
• Reading is one of my favorite pastimes.
• And lastly, I dream of being an intensive care unit nurse someday.

And there you have it! Over these next few months I look forward to writing on some healthy recipes, fun workouts, and busting some misconstrued information. I'm always taking suggestions, so if there is something you'd like to see on the blog, email me at UNSAblog {at} gmail {dot} com

Dairy Mythbusting

Dietary myths have been in existence throughout recorded history and the emergence of the internet has only accelerated the spread of such myths and erroneous information. Americans are often led astray by dietary myths due to their interest in diet, food, and health. Unfortunately, food myths can cause avoidance of healthy foods and even lead to nutritional deficiencies. Some of the most common diet myths involve dairy products. Let's take a look at the three most common myths diary and what the current research says.

Myth 1:  Organic milk is better for you than regular milk

Result: False

There has been no conclusive evidence that organic milk is superior to conventional milk in quality, composition, or food safety. Both organic and conventional milk products contain all the same essential nutritional components [1]. 

Note: If you are consuming an organic milk product, be sure it has been pasteurized. Unpasteurized (RAW) milk can contain dangerous disease causing microorganisms [2]. 

Myth 2: Hormones in milk cause early puberty in girls

Result: False

It is common for dairy cows to receive the hormone rBGH (a hormone already naturally found in lactating cows) to increase milk production. This has led to some concern that these hormones may pass on to milk consumers and lead to early puberty in girls. However, multiple randomized control studies have found that when dairy cattle are treated with this hormone there is no increase in the amount of hormones absorbed by individuals who then consume the milk [3]. Young girls who consume dairy products from cows that have received rBGH are not at risk of early puberty. 

Myth 3: Dairy makes you gain weight

Result: False

Since many dairy products can be calorically dense and higher in fat that other foods, some individuals are concerned that consuming dairy can lead to weight gain. However, the research has shown that consuming dairy products on a regular basis can actually contribute to weight loss and maintenance [1, 4]. Just be sure that you are counting dairy products in your overall daily caloric intake. 

Dairy products are a great source of protein, healthy fats, vitamins, and minerals. Don't let false nutrition information keep you from consuming a well-balanced diet, always go to the peer-reviewed, published research!

References:

1- Bhatia J. Debunking dairy food myths. Academy of Nutrition and Dietetics Nutrition Fact Sheet. 2007

2- Oliver SP, Boor KJ, Murphy SC, Murinda SE. Food safety hazards associated with consumption of raw milk. Foodborne Pathog Dis. 2009 Sep;6(7):793-806.

3- Juskevich JC, Guyer CG. Bovine growth hormone: human food safety evaluation. Science. 1990 Aug 24;249(4971):875-84.

4- Berkey CS, Rockett HR, Willett WC, Colditz GA. Milk, dairy fat, dietary calcium, and weight gain: a longitudinal study of adolescents. Arch Pediatr Adolesc Med. 2005 Jun;159(6):543-50.

Photo Credit: Rob Waterhouse via www.sxc.hu

Fruit Pizza

It's time to add a little pizazz to your morning routine! Pizza for breakfast has been a staple for college students throughout the years, but here is a breakfast fruit pizza that will perk you up and get your day started with a healthy zing. Just a few quick and easy steps stand between you and this fun and funky dish, so grab your apron and get started!

Fruit Pizza
makes 8 servings

Tools
-oven
-cookie sheet (or something to bake the cookie dough on....That's right, I said Cookie Dough!)
-knife and cutting surface (or buy pre-sliced fruit)
-bowl and spoon

Ingredients
Half a roll of refrigerated sugar cookie dough (6 oz)
1/2 cup Whipped Cream Cheese
6 oz Light vanilla yogurt (or your favorite flavor)
A mix of your favorite fruits
I use:
1 cup fresh strawberries, sliced
1 kiwi, sliced
1 blood orange, separated into slices
1/4 cup fresh blackberries
1/2 cup Almonds, thin sliced

Directions
1. Pre-heat oven to 375 degrees Fahrenheit.
2. Roll out the cookie dough on the cookie sheet. Spread into a thin circle (14 inch approx). Bake until lightly golden brown, about 12 min.
3. Let the cookie base cool completely.
4. In a bowl, mix the cream cheese and the yogurt. Spread evenly over the cookie base.
5. Arrange fruit in a pleasing pattern over the the sauce.
6. Slice and Serve!

This pizza makes a beautiful impression on breakfast guests, or a pretty and nutritious gift to yourself. Grab a slice today!

Nutritional Info
recipe makes 8 servings
per serving:
Calories 226.2
Total Fat 12.9 g
   Saturated Fat    3.7 g
   Polyunsaturated Fat   0.8 g
   Monounsaturated Fat  3.4 g
Cholesterol   27.6 mg
Sodium   188.3 mg
Potassium   176.8 mg
Total Carbohydrate 23.9 g
   Dietary Fiber   2.1 g
   Sugars 4.8 g
Protein 4.1 g



Photo credit: Stephanie Raines via www.sxc.hu

The Organic Question (Part II)

Now that we've learned how to interpret Organic labels (Part I), the next question is what does organic mean for your health?

Several recent studies explored if there are any nutritional differences between organic foods and foods produced using conventional methods. A review of the literature reveals mixed results [1,2]. Only two significant nutritional differences have been identified: nitrate levels are lower in organic foods and Vitamin C levels are higher in organic leafy vegetables. However, there is no clear research defining the effects of these differences in human health. While it makes sense that lower nitrate levels (i.e. less fertilizer, pesticides) might be beneficial, there are no long term studies to verify or disprove any potential health benefits.

The United States Department of Agriculture (USDA) has identified the twelve "dirtiest" fruits and vegetables. These are the fruits and vegetables that have been shown to have the highest levels of pesticide residue when produced using conventional methods. If you would like to incorporate more organic foods into your diet, these foods may be a good place to start.

The USDA Dirty Dozen
1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines (imported)
7. Grapes (imported)
8. Bell Peppers
9. Potatoes
10. Blueberries
11. Lettuce
12. Kale and Collard Greens

Next week in Part III of The Organic Question we'll explore the potential environmental benefits of Organic farming practices.

References
1- Williams, CM. Nutritional quality of organic food: shades of grey or shades of green? Proc Nutr Soc. 2002 Feb;61(1):19-24.
2- Magkos F, Arvaniti F, Zampelas A. Organic food: buying more safety or just peace of mind? A critical review of the literature. Crit Rev Food Sci Nutr. 2006;46(1):23-56.
3- www.usda.gov

Photo credit: Ralphael Pinto via www.sxc.hu

Comfort Food Make-Over: Mashed Cauliflower

Comfort foods, those cherished dishes that get us through stormy weather and tough times. Some people turn to mac and cheese, some to chicken and dumplings, and some to chocolate ice cream. However, the most popular comfort food of all time is that king of carbs - mashed potatoes. If you're looking for the warm embrace of this homemade treat but want to lower the calorie density, try mashed cauliflower instead! This recipe is light and fluffy with a creamy parmesan taste that will fool your senses into thinking you're noshing on the real thing.

Parmesan Mashed Cauliflower

-an Anna Original

makes 6 servings

Tools

-blender or potato masher

-measuring cups/spoons

-mixing bowl

-spoon

-Microwave (or stove and pot for steaming)

Ingredients

6 cups frozen chopped cauliflower

2 oz cream cheese, softened (or Go Gourmet and use Herb Crusted Goat Cheese!)

2 Tbsp. Light Sour Cream

1/4 cup Parmesan Cheese, shredded

1/4 Tsp. Onion powder

1/4 Tsp. Garlic powder

Salt and Pepper to taste

Directions

1. Cook cauliflower in microwave per package instructions (or steam on stove). Make sure that the cauliflower is soft and "mashable". 

2. Mash cauliflower in mixing bowl until relatively smooth. (you can also use a blender or mixer for creamier results). 

3. Add softened cream cheese and sour cream. Stir until well combined. 

4. Add Onion powder, Garlic powder, and shredded parmesan cheese and stir until combined. 

5. Salt and pepper to taste.

Serve and Enjoy! This decadent dish is 'delish with baked chicken, grilled eggplant, or alone. 

Nutrition Info

per serving

Calories 99.1

Total Fat 5.2 g

     Saturated Fat 3.1 g

     Polyunsaturated Fat 0.4 g

     Monounsaturated Fat 1.3 g

Cholesterol    14.5 mg

Sodium 131.9 mg

Potassium    348.1 mg

Total Carbohydrate     9.7 g

     Dietary Fiber    6.5 g

     Sugars    2.9 g

Protein 6.2 g

Photo Credit: Monika Szczygieł via www.sxc.hu

The Organic Question (Part I)

"Organic Frozen Waffles" caught my eye in the grocery store yesterday. Organic Waffles? Really? How important is it that my frozen waffles be organic? I thought that I knew what organic ment, "grown without pesticides", but the frozen pastries made me wonder what all this "Organic" business is really all about. In this three part series I'd like to share what the term Organic means and what the current research says about what Organic means for your health and the health of the planet.

Part I : What Does Organic Mean?

Organic is a term monitored by the United States Department of Agriculture (USDA) and all foods using this claim must follow specific guidelines [1] :

1. Organic Meat - (includes eggs and dairy products) means that the animals providing the product
have not been given any antibiotics or growth hormones.
   
2. Organic Plant Products - the plant cannot be sprayed with most conventional pesticides, cannot have been fertilized with synthetic ingredients, and cannot have been fertilized with sewage. The plants must also not be bioengineered or exposed to ionizing radiation.

Other Organic regulations apply to food processing and can carry one of the following three labels:
100% Organic- Products that are completely Organic or are made only from completely Organic
ingredients.
Organic- Products that are made from at least 95% Organic ingredients
Made with Organic Ingredients- Products that are made from at least 70% Organic ingredients

Therefore, according to the USDA labeling regulations, my Organic Frozen Waffles were waffels that had been made with at least 95% Organic ingredients. Tune in next week for Part II when we will explore the current research on the health benefits of choosing Organic foods.


References:
1- American Dietetic Association. What does Organic on a Food Label Mean? http://www.eatright.org/Public/content.aspx?id=6442451536&terms=organic

The Perfect Parfait

The beginning of the year is always so busy with school re-starting and getting organized again after the holiday rush. One of the best ways to keep your energy up is to start each day with a healthy breakfast. This quick and easy breakfast parfait will add a spring to your step and a smile to your face with it's bright fruits and crunchy granola.


Breakfast Parfait
-makes 1 serving
derived from BestTeenChef's Healthy Fruit Parfait recipe


Tools
-bowl
-spoon
-knife and cutting surface (or use pre-cut fruits)
-serving glass/dish (what you're going to eat it out of)

Ingredients
1/2 banana, sliced (med-large)
1/4 cup sliced strawberries
1/4 cup pineapple, chopped (I prefer fresh, but you could also used canned, drained)
1/2 cup non-fat yogurt (choose your favorite flavor!)
1/4 cup granola (choose a healthy granola without a lot of added sugar)

Directions
1. Combine the sliced/chopped fruits in a bowl, mixing gently.
2. Layer the ingredients into your serving dish as follows until all ingredients are used: 1/4 fruit mixture, 1/4 yogurt, 1/4 granola.
3. Eat and enjoy all the benefits all day long of eating a healthy and yummy breakfast (like more energy and a satisfied smile).

Feel free to mix it up with different fruits, yogurt, and granola. Just make sure to keep yourself in check when it comes to serving sizes!

Nutrition Info
per serving:

Calories 225.1
Total Fat 1.6 g
   Saturated Fat 0.3 g
   Polyunsaturated Fat 0.4 g
   Monounsaturated Fat 0.6 g
Cholesterol 3.3 mg
Sodium 159.7 mg
Potassium 598.7 mg
Total Carbohydrate  47.3 g
   Dietary Fiber 3.8 g
   Sugars 27.6 g
Protein 8.0 g

Recipe Credit: http://www.food.com/recipe/healthy-fruit-parfait-132756/photo
Photo Credit: NcMysteryShopper via www.food.com

Quick Links for Healthy Holiday Party Treats

Between the decorating, gift wrapping, and cozy nights by the fire, who has time to spend flipping through piles of cookbooks looking for recipe ideas for Aunt Marge's party tomorrow night? Therefore, instead of just one recipe this week, I wanted to provide you several healthy holiday recipes that are great for pot-lucks or parties. Below is a list of links to several healthy (or healthier) and easy recipes sure to meet your needs for any occasion.


Appetizers:

Creamy Garlic Herb Dip for Fresh Veggies - a quick and yummy dip that won't weight you down.

Traditional Hummus - great for dipping with pita chips or whole wheat crackers.

Tree-Trimming Trail Mix - a tasty twist on traditional trail mix sure to be a snacking hit.

Goat Cheese and Apple Canapes - delicious, delicious, delicious and good for you too!


Hearty Party Entrees:

Smokey Chicken Skewers - filling and packed with protein.

Mini Greek Pizza Muffins - a fun and festive addition to any party table.

Roasted Cauliflower with Fresh Herbs and Parmesan - who knew veggies could be this decadent?

Party Desserts

Berry Cream Dessert - smooth and creamy and it looks beautiful to boot!

Chocolate Oat Cakes - these lovely little cakes will please the chocolate lovers without being too heavy.

Drinks

Low-Fat Eggnog - cut out some of the saturated fat and make your eggnog truly worthy of celebrating.


I hope you found something to tempt your taste buds while helping keep your party a little lighter. Feel free to share your favorite healthy holiday recipe in the comments section!
Cheers!


Photo Credit: Piotr Bizior via www.sxc.hu

Tips for Reaching 2012 in the Same Size Pants as Right Now

There's going to be so much glad tidings and holiday cheer going around the next couple of weeks that you might find it difficult to fit into your party clothes on New Years Eve. While all the yummy goodies are part of what makes the holidays so special and fun, it's important to make sure that you don't start next year doing a less-than-jolly Santa impression. So amid all the eggnog toasting and cookie making be sure to do a few simple things to ensure that you start next year off with a song and not a wimper.

1. Use a smaller plate/glass: Studies have shown that the larger your portion size, the more you will eat [1]. A smaller plate or glass can be automatically limiting of your portion size and therefore help you eat a smaller portion of mashed potatoes instead of a mountain.

2. Eat at a table: It may not be feasible at every holiday occasion this year, but whenever you have the opportunity, sit down at a table to eat. Focusing on what you are eating will help you avoid the mindless-grazing trap as well as give you a better idea of how much you are actually consuming.

3. Eat the healthy stuff first: I'm sure you've heard this before, but it's true, eat healthy (and low calorie) fruits and vegetables first before you go back and load up your plate with the more decadent dishes. Research supports the idea that consuming low-calorie foods first will help you consume less of the calorie-dense foods later [1]. But beware! Dips for fruits and veggies can pack a heavy calorie punch so keep them to a minimum.

4. Drink Water: I've said it before and I'll continue to say it, water is important stuff! Drinking water before and during meals has been shown in numerous studies to reduce caloric intake, prevent weight gain, and assist with weight loss [2]. So pour yourself a tall, refreshing glass of water and indulge!

5. Watch out for Nuts: There's everywhere this time of year - hiding in cookies and green beans and stuffing. Don't get me wrong, nuts are a fantastic source of healthy fats and are an excellent part of a healthy diet. However, nuts are best eaten in smaller quantities because they are calorically dense. A serving size of most nuts is around two tablespoons [3], and it sure doesn't take many roasted chestnuts to equal that amount.

Nobody wants to spend the Holiday Season worrying over everything they eat. This is the time of the year to celebrate and be merry. However, by being just a little more mindful about your eating habits you can carry a joyful spirit into the new year instead of added pounds.

Check out the Blog on Tuesday for some great healthy snacks for holiday parties!

Happy Holidays From UNSA!


References:

1- Ello-Martin JA, Ledikwe JH, Rolls BJ. The influence of food portion size and energy density on energy intake: implications for weight management. Am J Clin Nutr. 2005 Jul;82(1 Suppl):236S-241S.
2- Dennis EA, Flack KD, Davy BM. Beverage consumption and adult weight management: A review. Eat Behav. 2009 Dec;10(4):237-46. Epub 2009 Jul 16.
3- American Dietetic Association. Food Nutrient Data for Choose Your Foods. Exchange Lists for Diabetes, 2007.

Photo Credit: Mike Lorenzo via www.sxc.hu

Study Healthy: Top 5 Tips

Crunch time is on for thousands of students nation-wide. Finals week is probably one of the most stressful times of the year. You'll likely be operating on adrenaline and very little sleep as you become consumed by non-stop study and panic. While this dreaded time is one of the challenges of college, there are some healthy things you can do to help soothe some of your stress and keep your body from breaking down due to abuse. So before your marathon sprint to the finish starts, take a few moments and make a plan to stay as healthy as possible during this last leg of the semester.

1. Water is your friend. I know most of you will be living on coffee and soda during finals in order to get a caffeine boost. However, dehydration is a beast! If you're not getting enough water, especially with all that caffeine, you'll likely develop an awful headache and may have trouble staying focused. So do yourself a favor and be sure alternate your caffeinated beverages with water.

2. Snack Healthy (or at least Healthier). During stressful times we tend to turn to high-calorie snacks like potato chips. The salt, fat, and crunch seem irresistible. Try stocking up on crunchy veggies instead, like baby carrots, cucumbers, and celery or a crunchy and sweet fruit like apple slices. If you just can't picture yourself being that healthy then grab some pretzels instead. Pretzels will give you a little salt and the crunch without all the saturated fat.

3. Get some sleep. Yeah, I know you're rolling your eyes thinking about how you have so much studying to do that you don't have time to sleep. But think about this, according to the National Institute of Neurological disorders and Stroke, people who are sleep deprived preform as badly or worse than people who are intoxicated (>0.08 blood alcohol) (1). You can quickly become sleep deprived if you are getting 5-6 hours of sleep or less a night. You wouldn't drink a six-pack and then go take your calculus final, so get enough sleep the night before your exam to ensure you are able to remember all that studying you did.

4. Go for a walk. Our brains are only able to stay focused on the same task for a limited amount of time. Sitting there re-reading your biology notes for 18th time isn't going to help if none of the words are sinking into your brain. You'll actually be able to focus better if you take breaks, and what better way to take a break than to go for a quick walk around your block. A brisk walk outside with getting your blood pumping, wake you up, and help you to focus better when you return to your studies as well as remember what you study (2). Besides, you'll need to get some physical activity to burn off all those calories from the unhealthy snacks you're eating because you didn't take my healthy snacking advice.

5. Disconnect. That's right, turn off your smart phone and log out of Facebook. If you actually focus on studying while you're studying instead of learning about what your best friend's room-mate's cousin's Ex did last weekend in Vegas, you might have time to do some other important things like go for a walk, or get a good night's sleep.

Finals are the last barrier between you and the school-free joy of Winter Break. Don't spend your precious freedom recuperating because you've trashed your brain and body during exams. Take the time to take care of yourself during finals and you'll avoid feeling and functioning like a brain-dead zombie.

Good Luck on Finals Everybody!


References:
1-  National Institute of Neurological Disorders and Stroke. Brain Basics: Understanding Sleep. Retrieved from: http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm
2- Salas, C., Minakata, K., and Kelemen, W. (2011). Walking before study enhances free recall but not judgement-of-learning magnitude. Journal of Cognitive Psychology, 23 (4), 507-513

Photo Credit: Arjun Kartha via www.sxc.hu

Turkey Day Temperature Tips

Tis' the season of Thanksgiving which means parties, family, and Food Food Food. With delicious treats tempting you in every direction, food safety probably won't cross your mind. However the last thing you want is to spend this holiday with your family and friends in the Emergency Room due to food poisoning. So take a few moments to review these important temperature tips and avoid all the moaning, groaning, and general unpleasantness lurking in that lukewarm bowl of potato salad.

Rule Number One: If you don't have a kitchen thermometer, get one! And be sure you check out the instructions to make sure you know how to calibrate and use it correctly. And always stick your thermometer in at the thickest part of the food or the thickest part of the meat away from the bone.

Turkey Thawing: If you think simply placing your turkey in the kitchen sink overnight is a good way to thaw, get ready to say Hello a bacterial bonanza. Thawing your turkey in the fridge is the best method with each 3-4 lbs requiring 24 hours of thawing. However, if you're running short on time either use your Microwave to defrost or thaw in the sink with cold water **Be sure to change the water at least every 30 minutes!!** The cold water method will take approximately 30 min per pound of turkey (1).

Buffet Rules: If you are serving a cold food, try placing the container over another container with ice. Hot foods can be kept hot longer by placing them over a pan of hot water. However, regardless of your serving method, if a food has been out at room temperature for more than 2 hours, toss it! Likewise, if a food has been handled by a lot of people, play it safe and throw it out (2).

Left-Overs: If you're re-heating left overs but sure they get hot enough. Re-heated foods should reach 165 degrees Fahrenheit for at least 15 sec within 2 hours (2).

Quick Reference:

Taking temperatures while you cook is one of the best ways to protect you, your family and friends from the dangers of uninvited guests (bacteria and food poisoning).

From your friends at UNSA, have a Happy and Safe Thanksgiving!



References:
1- American Dietetic Association. Safe Turkey Thawing Tips. http://www.eatright.org/Public/content.aspx?id=4294967586&terms=turkey+thawing
2- USDA Department of Food Safety and Inspection Guidelines 2011

Photo Credit: Rachel Spauldilng via www.sxc.hu