Nutrition Articles

Food for Thought: Spring Clean Your Diet

Now that the long, cold, endless winter is over it's time to give up those comfort foods and trade them in for a spring cleaning of your diet!

The good news is it is possible to rid your body of harmful toxins that you may have indulged in during the winter months, just by eating better and right this spring.

Spring Clean Your Diet

These foods will help hydrate, refresh and detoxify your way into a healthier season and give you the energy you need to gear up for summer, too!

• Berry green smoothie : Get started with a healthy smoothie blending together a cup of greens like spinach, kale and celery with a handful of fresh berries.  The greens contain chlorophyll that eliminates toxins that can contribute to liver damage and other illnesses.  The berries are packed with antioxidants and enzymes that fight free-radical damage, plus their sweetness combat the bitterness in the greens.
• Curry powder : Popular in Indian foods, curry gets its yellow color from a compound called curcumin.  According to holistic medicine, curcumin is used to help aid with liver issues and digestive disorders.  And because curry powder is also an anti-inflammatory it also contributes to the production of glutathione, a liver-protecting antioxidant.  You can add curry powder as an accent to almost any food including eggs, chicken, and vegetables.
• Cabbage : Made up of nearly 92 percent water, cabbage is a natural diuretic that will help your body get rid of excess fluids. It is also jam packed with glucosinolates, organic compounds that contain nitrogen and sulfur, that help to flush out unwanted toxins in the body.  Cabbage also is loaded with many essential vitamins like C, K, E and A, plus minerals, dietary fiber and folic acid.
• Water : Always start your day with a big glass of water and stay hydrated all day long by carrying around with you a reusable water bottle.  Drinking water before a meal can help curb hunger and overeating, and you should definitely drink plenty of water before, during and after any workout.  The Mayo Clinic suggests shooting for at least 9 glasses of water each day to help flush out any toxins in your liver and kidneys.

Food for Thought: Healthy Grab and Go Breakfasts

Sure, we would all love to sit down to a plate of eggs, bacon, hash browns, pancakes, sausages and waffles for breakfast, but that would absolutely kill our waistlines and besides, who has time to sit down to breakfast? Because breakfast is the most important meal of the day and also 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 seven grab and go breakfasts.

Healthy Breakfast

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 101: Childhood Obesity

Childhood obesity is constantly on the rise, so as parents we need to be sure that we are always monitoring our children's fat intake.  In order to help your child, maintain a healthy lifestyle, be sure to establish good eating habits like the following:

Childhood obesity

• Children with a family history of cholesterol and heart disease should drink 2 percent milk.
• After their 2^nd birthday, all kids should drink 1 percent milk.
• Serve your child lean meats and fish.
• Limit your child's cheese intake.
• Limit fruit juice intake to 4 to 6 ounces per day.
• Offer low-fat snacks like yogurt, pretzels or fresh fruit.
• Prepare foods using low-fat methods like broiling, steaming or roasting.

Food for Thought: Easter Candy Calorie Calculator

Easter may be just around the corner, but that Easter candy always sticks around for a few weeks and sometimes months.  While it's ok to satisfy your sweet tooth use this calorie calculator to monitor your intake!

Easter candy calories

From marshmallow peeps to chocolate, find out the calories of the content of your Easter basket,

4 Peeps Marshmallow Bunnies: 130 calories

1 Peeps Hollow Milk Chocolate Egg: 420 calories

5 Mars Mini Chocolate Eggs: 179 calories

1 Cadbury Solid Milk Chocolate Easter Bunny: 890 calories

1 Cadbury Crème Egg: 150 calories

12 Cadbury Chocolate Eggs: 190 calories

1 Reese's Peanut Butter Egg: 180 calories

1 Reese's Reester Bunny: 798 calories

1 Brachs Chocolate Covered Marshmallow Egg: 43 calories

5 Brachs Malted Easter Eggs: 180 calories

35 Jelly Belly Assorted Jelly Beans: 140 calories

1 Cadbury Caramel Egg: 190 calories

5 Peeps Marshmallow Chicks: 136 calories

1 Large Solid Chocolate Bunny (7 oz.): 1050 calories

8 Robin Eggs: 180 calories

1 Milky Way Bunny: 160 calories

12 Cadbury Mini Eggs: 190 calories

Eating Healthy: Spotlight on Spinach

• The vitamin K in spinach provides 200% of the daily value in fresh spinach and nearly 1000% of the daily value in boiled spinach.
• Spinach is an excellent source of vitamin C and vitamin A, folate and magnesium.
• Cooked spinach is a great source of iron and is totally fat free.

Spinach health benefits

Recipe: Wilted Spinach Salad

• 10 to 12 ounces spinach, washed and torn into pieces
• ¼ cup minced red onion
• 5 to 6 radishes, thinly sliced
• 2 hard-cooked eggs, 1 chopped and 1 sliced
• 2 to 4 slices bacon
• 1 to 1 ½ tablespoons bacon drippings
• 1 ½ tablespoons sugar
• 3 tablespoons vinegar
• 1 tablespoon water
• ½ teaspoon salt
• 1/8 teaspoon pepper

Place prepared spinach in a large bowl. Add onions and radishes. Refrigerate, tightly covered. Fry or microwave bacon until crisp; remove to paper towel and set aside. In a small jar or measuring cup combine drippings with sugar, vinegar, water, salt and pepper. Refrigerate all ingredients until just before serving. When ready to serve, microwave the dressing on high for 30 to 45 seconds, or until mixture boils. Toss the chopped egg with the greens then pour the hot dressing over greens mixture; toss again lightly. Top with sliced egg and crumbled bacon.

Recipe: Spinach Lasagna

• 2 egg whites
• 26 oz of prepared spaghetti sauce
• 24 oz of ricotta cheese
• 10 oz of Lasagna noodles, cooked
• 10 oz of frozen spinach, thawed and chopped, then squeezed dry
• 2 cups of mozzarella cheese, grated, reserve ½ cup
• ¾ cup of Parmesan cheese, grated and divided, reserve 2 tablespoons
• ½ teaspoon of salt
• ½ teaspoon of black pepper
• Olive oil

Preheat oven to 350°. Prepare a 9x13 dish.Cook lasagna noodles as directed on the package, then rinse and drain. Combine parmesan cheese, ricotta cheeses with the egg whites, salt and pepper in a large mixing bowl. Pour ¼ cup of spaghetti sauce in the bottom of the baking dish and spread it out using a spatula. Cover the sauce with a single layer of lasagna noodles. Spread about half the cheese mixture over the noodles, and then cover with about half of the spinach and shredded mozzarella cheese. Finish this layer with half of the remaining spaghetti sauce. Add a second layer of noodles, topping with the remaining cheese mixture, spinach, and mozzarella cheese. Top with the final layer of noodles and remaining spaghetti sauce. Sprinkle the reserved Parmesan cheese over the top and bake for 30 minutes. Remove from oven and set for 10-12 minutes.