Monday, September 17, 2018

The Latest Nutrition News Bites!



Here's some of the most recent interesting news in the world of nutrition...

New low carb diet research To Begin

A very large scale study on a low carb diet’s impact on type 1 diabetes to begin soon The world’s largest study ever conducted to evaluate the benefits of a low carb diet in type 1 diabetic patients is set to begin this Fall in Sweden.

Higher Dairy Consumption May Decrease Diabetes Risk

A review of recent research suggests a small protective effect of consuming dairy in combating the development of diabetes

A healthy diet can reduce cellular aging 

New research sheds insight into various healthy diet patterns and how they can combat aging of cells, namely in women

Dietary fiber may benefit the brain

Preliminary evidence suggests that dietary fiber may play a role in brain health by decreasing inflammation as we age

Read more...

Tuesday, August 21, 2018

Recipe ReDux Post # 73 Mexican Style Cucumber Boats






August Recipe ReDux theme is “Crunchy Snacks!”  When I think of crunchy snacks-chips, pretzels, popcorn come to mind, yet this time I wanted to try create a different kind of snack.  Raw veggies pack a healthy crunch and I had some cucumbers in the fridge, so I decided to start with those.  I wanted to make a heartier snack so I filled tried my luck at a Mexican themed cucumber boat by filling them with some black bean dip from Trader Joes that I had bought recently and have been wanting to sample.  Topping them with some tomatoes, corn, olives and cheese worked perfectly and the recipe came together nicely. These are a great appetizer, afternoon snack, or a few of them could work for a quick lunch too.  I hope you will try them out along with all the other snacks developed by the Recipe ReDux group.

Ingredients:

3 Persian cucumbers, ends trimmed, halved and seeded (makes 6 “boats”)
6 tablespoons black bean dip (I used Trader Joes brand)
2 tablespoons chopped black olives
2 tablespoons cooked corn
2 tablespoons finely diced tomato

2 tablespoons low fat shredded cheese

Directions:

Spoon about 1 tablespoon black bean dip into each cucumber half, sprinkle with 1 teaspoon each of corn, tomatoes and olives. Top each with one teaspoon of cheese and serve. Chill if not serving immediately.

Makes 6 servings

Serving Size 1 boat: Calories 45 Protein 2 g Carb 7 g Fiber 2 g Sugars 2 g Fat 1 g Saturated fat 1 g Sodium 156 mg
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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!

Read more...

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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