Nutrition Articles

Food for Thought How Soda Impacts Your Body

Weight:

Drinking just one soda per day equates to ingesting 39 pounds (yes 39 pounds) of sugar per year! Drinking soda on a regular basis interacts with the genes that affect weight and more than 180,000 obesity-related deaths each year are linked to drinking sugary beverages.

Kidneys:

The extremely high levels of phosphoric acid (especially in colas) have been linked to kidney stones and other renal problems.  Diet cola packs a two-fold risk – especially if you drink more than two servings each day.

Bones:

Soda consumption has been linked to osteoporosis and bone density loss, mainly because of the phosphoric acid and caffeine.

Teeth:

The high levels of acid in soda corrode your teeth, almost as badly as drinking battery acid.

Heart:

Habitual diet and regular soda consumption leads to an increased risk of heart disease, heart attack and stroke.

 Brain:

Having too much sugar in your diet reduces the production of a brain chemical that helps us learn, store memories and process insulin.  Consuming too much sugar also dulls the brain’s mechanism that tells you to stop eating.

Lungs:

The more soda you drink, the more likely you are to develop chronic lung conditions like asthma and COPD.

Eating Healthy Spotlight on: Plums

• Plums, and their dried version known as prunes, are very high in phytonutrients, which function as an antioxidant and provide much benefit to the body.
• Eating plums helps in the production and absorption of iron in the body, thereby leading to better blood circulation leading further to the growth of healthy tissues.
• Consuming plums on a regular basis will help prevent macular degeneration and other eye infections.

Recipe: Fresh Fruit Salad

• ½ cup water
• 2/3 cup sugar
• 3 cups thinly sliced rhubarb
• 15 seedless grapes, halved
• ½ orange, sectioned
• 10 fresh strawberries, hulled and halved
• 1 apple, cored and diced
• 1 peach, sliced
• 1 plum, pitted and sliced
• 15 pitted Bing cherries
• ¼ cup fresh blueberries 

Bring water and sugar to boil in a medium saucepan over medium heat.  Stir in the rhubarb, turn heat to low, cover and simmer until rhubarb is soft, 10 to 15 minutes.  Mash and chill in the refrigerator about one hour.   To serve, mix the grapes, orange, strawberries, apple, peach, plum, cherries, and blueberries with 2/3 cup of the rhubarb sauce.  Stir gently, but thoroughly to coat.  Refrigerate for at least two hours for all of the flavors to blend well.

Recipe: Chicken Breasts with Plum Salsa and Basmati Rice

• 1 ½ cups of water
• 1 cup uncooked basmati rice, rinsed and drained
• ¾ pound plums, pitted and chopped
• ½ medium red onion, minced
• 3 habanero peppers, seeded and minced
• 3 tablespoons fresh minced cilantro
• 1 teaspoon sugar
• ¾ pound boneless, skinless chicken breasts
• 2 teaspoons fresh rosemary, minced
• Salt and pepper to taste
• 2 teaspoons vegetable oil 

Place water in medium saucepan and stir in rice. Bring to boil.  Cover, reduce heat and simmer for 20 minutes. Remove from heat, cool and fluff with fork.  In a bowl, mix the plums, peppers, onions, cilantro and sugar. Cover and refrigerate for 30 minutes.  Season chicken with rosemary, salt and pepper.  Heat vegetable oil in skillet over medium-heat. Place chicken in oil and brown 1 minute per side.  Reduce heat to medium, and cook for 5 additional minutes per side.  Serve over rice with plum salsa.

Health 101: Ways to Tell You Are Not Getting Enough Protein

Our bodies have a unique way of telling us when we are not getting enough protein in our diet. Here are seven great ways that show us we are lacking protein:

• You are constantly weak and hungry.
• You muscles no longer have definition.
• You are struggling to lose weight.
• You are losing your hair.
• You are always getting sick.
• Your lower legs and feet swell unexpectedly.
• Your skin gets patchy in places.

Food for Thought Healthy Grab and Go Breakfasts

 Because breakfast is the most important meal of the day and because we live in a fast-paced world, we all need to learn some of the best go-to, easy and healthy breakfasts.  Here are five grab and go breakfasts.

1. Smoothies – Everyone needs their fruits and veggies, so why not drink them?  At the base of every smoothie is of course fresh or frozen fruits (and vegetables) but it doesn’t have to stop there. Try adding Greek yogurt for a creamier taste, peanut butter for extra protein or soy or almond milk for some non-dairy smoothness.
2. Muffins and quick breads – Now don’t get confused here… store bought muffins are not the healthy options we are talking about. Homemade muffins and quick breads are much better for you because you can determine what ingredients are in your muffins and quick breads.
3. Frittatas and Quiches - Another great choice for breakfast when you need a quick go-to option is always quiches and frittatas.  These can also be made ahead of time and eaten throughout the week.  You can also make mini frittatas by using a muffin pan.
4. Yogurt Parfaits – They look nice behind the glass at those fancy coffee shops, and they are super easy to make. All you need to do is combine Greek yogurt, granola and whatever fruit is in season or your favorite.  Layer these ingredients as many times as you would like and dig in.
5. Breakfast Sandwiches – Take some time over the weekend and prepare some quick, tasty breakfast sandwiches for the week. You can use eggs, vegetables, tofu, or virtually anything that will pack that protein for your first meal of the day.  Reheat them as you are ready for them and eat them during your commute or at your desk. 

Eating Healthy Spotlight on: Mangoes

• Mangoes are an excellent source of vitamins A and C, and they are also an excellent way to replenish potassium lost through exercise or for those who are constantly “on the go.”
• An average-sized mango can even contain up to 40 percent of your daily fiber requirement, thereby being a great way to curb constipation and irregularity.

Recipe: Jamaican Jerk Chicken Salad 

• ½ cup prepared or purchased honey mustard dressing
• 1 teaspoon finely grated lime zest
• 4 chicken breast halves without skin, boneless
• 1 tablespoon Jamaican Jerk seasoning
• 2 large fresh mangoes
• 10 to 12 cups mixed greens 
• Stir together honey mustard dressing and lime zest.  Cover and chill dressing while preparing chicken.

Rinse chicken and pat dry; sprinkle with Jerk seasoning.  In a large skillet cook the seasoned chicken in hot oil over medium-high heat about 6 minutes on each side until browned and no longer pink.  Thinly slice each chicken breast.

Arrange warm chicken and mango atop greens on four plates. Drizzle with the honey mustard dressing.

Recipe: Mango Pork

• 2 medium ripe mangoes
• 1 pork tenderloin, about ¾ pound
• Cooking spray or olive oil
• Salt and pepper to taste
• Hot pepper sauce
• Put pulp of one mango in food processor or blender.

Cut the other mango into small cubes.  Trim pork tenderloin and slice into 1-inch-thick medallions.  Flatten slices lightly with hand.  Spray a skillet or medium saucepan with cooking spray or add a small amount of olive oil and heat on medium-high.  Brown pork for one minute on each side. Season each side with salt and pepper to taste. 

Reduce heat and cook pork another five minutes to cook through.  Remove to plate and add mango to skillet or saucepan. Cook puree about, scraping up brown bits of pork, for about 30 seconds.  Add several drops of hot sauce and the mango cubes.  Toss cubes in puree while heating through.  Spoon sauce over pork and serve with pasta or hot cooked rice.