Thursday, August 9, 2018

Another Nutrition News Bites Edition!

Here are some important news and research updates in the world of nutrition:



Walnut Consumption May Decrease Risk of Type 2 Diabetes

A recent epidemiological study involving 34,000 adult participants in the U.S. showed that those who  consumed walnuts, at least 3 tablespoons per day, had a 47% lower prevalence of Type 2 Diabetes.  Check out the study HERE.


Soy Protein May Help Slow Bone Loss

New animal research indicates that soy protein found in foods, such as tofu and soy milk, may help improve bone strength in pre and pst menopausal women.

Interesting Weight Loss Tips and Research

The Summer weather should NOT prevent you from losing weight if you retrying to, according to experts in this Huffington Post article. But gender may make a difference in losing weight on a low calorie diet according to a new study.


Diet and Lifestyle Pattern Affects Cancer Risk

More evidence that diet and other lifestyle factors, such as activity and alcohol consumption, impact the risk of developing cancer per a recent large scale analysis.

Read more...

Saturday, July 21, 2018

Recipe ReDux Post # 72 Stone Fruit Smoothie



The Recipe ReDux for June is "Super Stone Fruit" where we were encouraged to develop recipes incorporating stone fruits like peaches, plums, apricots and plums. I happened to have a bunch of peaches and plums on hand, since they are family favorites, so this was a perfect time to create a recipe using them.  It's been so hot here in Los Angeles that a smoothie seemed in order and I had never tried these fruits in one so I was interested to see how it would come out. I started with an easy base of vanilla Greek yogurt, added plum, peaches and a little almond milk as well. To increase the healthy fat and protein I threw in some almond butter too.  It came out delicious- tangy, sweet and refreshing. Its a great alternative for breakfast, a snack or dessert!  I hope you will give it a try along with all the other stone fruit creations made by the recipe redux group.

Ingredients:

1/2 cup chopped plums
1/2 cup chopped peaches
6 ounces of vanilla Greek yogurt
1/2 cup milk (I used vanilla unsweetened almond milk)
1 tablespoon almond butter

Directions:

Put all of the ingredients in a blender and blend on high speed for a minute until a smooth consistency is reached.

Makes one serving

Serving size: 1 smoothie Calories 317 Protein 21 Carb 41 g Sugar 31 Fiber 3 g Fat 10 g Saturated fat 2 g Sodium 181 mg recipe-redux-linky-logo

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Wednesday, July 18, 2018

My Second Book Will Be Out Soon!



Exciting news....I have published a second book and it is coming out January 2019.  It focuses on important habits for prevention/management of prediabetes. It features 100 habits that are easy to incorporate daily to lead to a healthier lifestyle. 

You can pre-order the book on Amazon by clicking  HERE  or at Barnes and Noble  HERE

Spread the word and hope you will check it out!

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Thursday, June 21, 2018

Recipe ReDux Post # 71 Mini Bagel Bite Sandwich Skewers Three Ways



June’s Recipe ReDux challenge is “Sandwich Upgrade” and we were encouraged to put a creative spin on sandwiches. I decided it was time to bring Gabby in on this one since she is a sandwich lover and it has been awhile since we made a recipe together. Bagels are one of her favorite things so we decided to try a fun twist on sandwiches by using bagel slices for mini bite size versions. The fillings were just different fixins that we had at home. We came up with three yummy flavors that are great for lunch, snacks and cute appetizers for a party or a picnic. Hopefully you will give these easy and delicious bite size sandos a try, as well as all the other versions developed by the the Recipe ReDux crew.



Turkey Cheese and Tomato



Ingredients:

1 bagel sliced vertically into 16 rounds (use gluten free if on GF diet)
1 slice of deli turkey cut into a total of 8 pieces
2 baby bell light cheeses, cut into quarters for total of 8 pieces
4 grape tomatoes, halved
8 toothpicks

Directions:

Sandwich one piece of the cheese, turkey and tomato in between two of bagel rounds and then put a toothpick in the middle to hold them together.  Repeat this 7 more times for a total of 8 mini bagel sandwiches. Chill if not serving immediately.

Makes 8 mini sandwiches, eight servings

Serving size: 1 mini sandwich Calories 45 Protein 3 g Carb 6 g Fiber 1 g Sugars 1 g Fat 1 g Saturated fat <1 span="" style="mso-spacerun: yes;"> g Sodium 94 mg

Hummus and Cucumber



Ingredients:

1 bagel sliced vertically into 16 rounds (use gluten free if on GF diet)
8 teaspoons hummus
1 Persian cucumber cut into 8 slices
8 toothpicks

Directions:

Spread one of the bagel slices with 1 teaspoon hummus, add cucumber and top with second bagel round and then put a toothpick in the middle to hold them together.  Repeat this 7 more times for a total of 8 mini bagel sandwiches. Chill if not serving immediately.

Makes 8 mini sandwiches, eight servings

Serving size: 1 mini sandwich Calories 45 Protein 2 g Carb 7 g Fiber 1 g Sugars  g Fat 1 g Saturated fat <1 span="" style="mso-spacerun: yes;"> g Sodium  61 mg

Peanut butter and banana



Ingredients:

1 bagel sliced vertically into 16 rounds (use gluten free if on GF diet)
8 teaspoons peanut butter
1 small banana cut into 8 slices
8 toothpicks

Directions:

Spread one of the bagel slices with 1 teaspoon peanut butter, add banana slice and top with second bagel round and then put a toothpick in the middle to hold them together.  Repeat this 7 more times for a total of 8 mini bagel sandwiches. Chill if not serving immediately.

Makes 8 mini sandwiches, eight servings

Serving size: 1 mini sandwich Calories 72 Protein 2 g Carb 9 g Fiber 1 g Sugars 2 g Fat 3 g  

 Saturated fat <1 span=""> g Sodium 58 mg
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Sunday, May 20, 2018

Recipe ReDux Post # 70 Pina Colada Smoothie



The May Recipe ReDux theme is “probiotic coctails and gut health mocktails” and the challenge was create a new version of a trendy beverage with a probiotic twist.  There couldn’t have been more perfect timing in place for this request because I have been dreaming of pina coladas for weeks since returning from a wonderful vacation in Maui last month. I was excited to create an everyday, non–alcoholic smoothie version of pina colada. So I tried my luck at combining just a few simple ingredients in a blender with some ice and the results were delicious!  The Greek yogurt provides a healthy dose of protein and probiotics and works as a nice base for the recipe. This is a great smoothie for breakfast or a post workout snack.  I hope you will try it out along with the rest of the creative gut friendly mocktails from the Recipe ReDux crew!

Ingredients:

1/4 cup light coconut milk
1 cup pineapple
1 6 ounce coconut flavored Greek yogurt (I used Chobani_
1/2 teaspoon vanilla extract (optional)
4 ice cubes

Directions:

Put all of the ingredients in a blender and blend on high speed for a minute until a smooth consistency is reached.

Makes one serving

Serving size: 1 smoothie Calories 290 Protein 13 Carb 39 g Sugar 31 Fiber 2 g Fat 11 g Saturated fat 4 g Sodium 52 mg
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Tuesday, May 8, 2018

Cranberry News, Recipes and Research!


Check out the latest and greatest info/recipes from the Cranberry Institute!


Happy Spring! This season, we are excited to unveil The Cranberry Institute’s refreshed logo! While still dedicated to the same mission of supporting research and spreading awareness for cranberries’ health benefits, our new logo reflects our fresh perspective on health research and sharing information on cranberries’ whole-body benefits with you. Read on for the latest in cranberry and health research, as well as to discover our new resources and delicious cranberry recipes!

The Cranberry Chronicles    
Discover our latest comprehensive chronicle of cranberry’s existing and emerging whole-body health benefits. 

The Cranberry Chronicles are consistently updated with breaking scientific abstracts, articles, sharable resources, infographics and story ideas. You’ve probably heard that cranberries may help prevent UTIs, but did you know they may affect heart health, help reduce inflammation, influence the gut microbiota and play a role in glucose metabolism?! 

Learn more by reading The Cranberry Chronicles – and check out our newest resources, A Berry for Every Body handout and shareable graphic

   Cranberry Health Research Library    
Our collection of cranberry research just got a fresh look! Explore the extensive database of cranberry health research abstracts with our easy-to-follow breakdown by topic area. You can also browse the selections by year to find the most recent publications: Cranberry Health Research Library

Cooking Up Cranberries


This tangy Homemade Cranberry Vinaigrette Salad Dressing, by Anne Danahy of Craving Something Healthy will be the magic touch on your next salad.

This recipe works well with any type of cranberry sauce (organic, whole berry or jellied)! 




Looking for a way to kick off grilling season? Cranberry Pesto Chicken Burgers are super simple, and super delicious!

Cranberries & Human Health
 
Cranberries may improve glucose response in type 2 diabetes
Postprandial hyperglycemia, hypertriglyceridemia, increased oxidative stress and inflammation have been shown to be significant risk factors for cardiovascular disease (CVD) among individuals with type 2 diabetes mellitus. Recent research suggests that cranberries may have cardiometabolic benefits in this population…read more

Schell J, et al. Cranberries improve postprandial glucose excursions in type 2 diabetes. Food Funct. doi: 10.1039/c7fo00900c.

Assessing the consumption of berries and associated factors in the United States using the National Health and Nutrition Examination Survey (NHANES), 2007-2012
NHANES observed that overall fruit intake, especially of berries, in the U.S. is remarkably low.
·          Fruit consumption varies with age. Children aged 2 to 5 and adults over 65 eat more fruit.
·         Higher levels of education and greater socioeconomic status are associated with more fruitand berry consumption.
·       Participants’ beliefs about nutrition and perception of their own diet were also associated with fruit consumption. Those who rank nutrition as very important or somewhat important consumed 12% more total fruit and 70% more berries than those who ranked nutrition as less important (other category). When asked “how healthy is your overall diet,” respondents who chose excellent or very good consumed 43% more total fruit and 96% more berries than those who view their diet as less than or equal to good (other category).


Burton-Freeman BM, et al. Assessing the consumption of berries and associated factors in the United States using the National Health and Nutrition Examination Survey (NHANES), 2007-2012. Food Funct. doi: 10.1039/cfo01650f

Evolution of Cranberry Research

Over the past 25 years, research on the health benefits of cranberries has significantly evolved to reveal cranberry’s whole-body benefits. A recent review of history and evidence was published by Zhaoa, et al., in the Journal of Science of Food and Agriculture. Click here to learn more about cranberries’ potential role in:
·       Urinary Tract Health
·       Cancer Prevention
·       Cardiometabolic Health
·       Glycemic Control
·       Digestive Health


Zhaoa S, et al. American Cranberries and Health Benefits – an Evolving Story of 25 years. J Sci of Food & Agric. doi: 10.1002/jsfa.8882.

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Friday, April 20, 2018

Recipe ReDux Post # 69 Greek Pasta Salad


The Recipe ReDux for April is centered around perfect picnic foods.  Being that April 23rd is Picnic Day, we were challenged to developed picnic worthy healthy recipes. I chose to do a pasta salad since it is a delicious take along food and works well as a side or a main meal.  I had been wanting to try some red lentil gluten free pasta I bought at Trader Joes recently so this was the perfect opportunity, and it was quite tasty!  Regular pasta works well in the recipe too and the combo of olives, sundried tomatoes and feta cheese in a light fresh dressing is a winner. I hope you will try it out along with the other great picnic foods created by the Recipe Redux group!


Ingredients

2 cups cooked and cooled pasta (preferably penne, spirals or bowties, I used Trader joes red lentil pasta, which is gluten free)
¼ cup chopped kalamata olives
¼ cup chopped sundried tomatoes
¼ cup low fat crumbled feta cheese
2 Tablespoons lemon juice
2 Tablespoons olive juice
1 Tablespoon seasoned rice vinegar or red wine vinegar
1 Tablespoons olive oil
spinach/chopped cucumbers (optional, for garnish)

 Directions:

Add the pasta, olives and sundried tomatoes to a medium sized bowl.  In a small bowl whisk together the lemon juice, olive juice, vinegar and olive oil.  Pour the dressing over the pasta mixture and toss well to coat. Fold in the feta cheese.  Chill if not serving immediately.  Can be served with spinach and chopped cucumbers for garnish.

Makes 3 cups, 6 servings


Serving size: 1/2 cup Calories 200 Protein 6 g Carb 17 g Fiber 2  g Sugars  3 g Fat 5 g Saturated fat 1 g Sodium 205  mg
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