Watermelon Cooler

With summer in full swing, the hot, humid days often leave us feeling parched.  Cool off with this refreshing watermelon cooler that is healthy, low calorie and thirst-quenching.  The recipe is adapted from the Davita website, www.davita.com, which is a great resource for dietitian-approved recipes for people with kidney disease.  But this recipe is a treat for anyone looking to beat the summer heat.  Enjoy! 

Watermelon Summer Cooler

1 cup crushed ice

1 cup seedless watermelon cubes

2 tablespoons fresh lime juice

fresh mint leaves to taste (optional)

1 tablespoon sugar or sugar substitute (optional)

Blend all ingredients in blender.  Pour into 2 cups and garnish with fresh lime wedge. 

Each ¾ cup serving contains only 50 calories and counts as 1 carbohydrate serving for people with diabetes and one low potassium fruit for people with kidney disease.  If non-caloric sugar substitute is used the calories are cut in half and each serving counts as ½ of a carbohydrate or fruit serving.

Hope everyone has a happy 4^th of July! Please share your favorite healthy summer drinks. 

-Theresa Stahl, RD, LDN

Healthy and Refreshing Frozen Treats

Sunny days inspire cool treats. But if you’re not careful, your cool treats could contribute to unwanted weight gain. One large cookie dough blizzard provides a whopping 1340 calories and 54 grams of fat! Here are some healthier options to help you cool down:

Try this immune- boosting c-breeze – named for its excellent vitamin C content.  It’s easy to prepare and each refreshing serving delivers 230 percent of the RDA for vitamin C, along with 80 percent of the RDA for vitamin A.  This recipe is taken from the book, “Super Smoothies,” by Mary Corpening Barber and Sara Corpening Whiteford.  They recommend using a food processor to make this recipe instead of a blender, because in a processor the tiny seeds of the kiwi remain whole. If they are blended, the seeds give the drink an unpleasant bitter taste.

Combine the following ingredients in a food processor. 

     1 cup diced kiwi (about 3), chilled

     1 cup orange sherbet

     1-¾ cups diced cantaloupe, chilled

     Process until smooth.  Makes 2 servings (250 calories each).

For a quick, refreshing fruit smoothie, blend the following in a blender:

2 cups frozen fruit (such as banana and strawberries)

1 cup skim milk or soy milk

1 cup of low-fat, low-sugar yogurt.

Blend and serve. Makes 2 servings (210 calories each)

Many frozen fruit desserts are on the market, too, including popsicles made from fruit.  Freeze grapes for a simple, refreshing and sweet treat. 

For a refreshing homemade frozen pop, try these watermelon pomegranate pops by the Meal Makeover Mom, Registered Dietitian Liz Weiss:

1-½ cups cubed seedless watermelon

1/2 cup pomegranate blueberry juice

Combine the watermelon and juice in a blender and blend until smooth. Pour into four 3-ounce popsicle molds and freeze until firm, about 3 hours. To remove the pops from the molds, run under warm water to loosen. If you don’t have popsicle molds, divide the liquid between four paper cups. Cover each cup with foil, insert one craft stick through the center of each foil, and

freeze.  4 servings. (30 calories each)

What are your favorite healthy cool treats?

by Theresa Stahl, RD, LDN

Spring Signals the Start of the Local Growing Season.

Our Maryland mountains are coming alive. Trees are flowering and flowers are blooming – all announcing the birth of another sensational season!

Some seasonal delights include:

Strawberries – members of the rose family, strawberries are high in vitamin C, folate, potassium and fiber. According to David Grotto, RD, LDN, eight strawberries contain more vitamin C than an orange! They contain cancer-and heart disease-fighting phytonutrients, including flavonoids and quercetin.

Onions – members of the allium family, along with leeks, garlic and shallots.  While all onions are low in calories, young green onions contain vitamins A and C, folic acid, potassium and fiber.  Onions contain important phytochemicals, including organosulfur compounds that may fight against cancer, lower blood cholesterol and blood pressure.  They also contain quercetin, a flavonoid that helps fight cancer and heart disease. 

Asparagus - a member of the lily family, has been referred to as the aristocrat of vegetables. Asparagus, low in calories and fat, is a good source of folic acid, vitamin C, potassium, and fiber. 

Eating fresh locally grown produce helps YOU:

• Save money – fresh, seasonal foods are less expensive
• Save energy – less gas used to move the food
• Support local growers – buying at local farmers markets
• Be healthy – fresh, seasonal foods are more flavorful, encouraging increased intake of fresh fruits and veggies, which increases your intake of healthy vitamins, minerals and phytonutrients that fight disease and promote health

Consider planting your own garden this year. Gardening is a great form of exercise with healthy dividends. But even if you don’t plant your own, you can still enjoy the flavors of fresh, local produce.

To find farmers’ markets in your area, visit: http://apps.ams.usda.gov/FarmersMarkets/.

And here’s a neat map to find out what’s in season in your area:

http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap

Will you be planting a garden this year? 

Theresa Stahl, RD/LDN

Eat More…Fruits and Veggies

Do you eat 5-9 servings of fruits and veggies every day?  While most people like fruits and veggies, most fall short of the recommended 5-9 servings per day. It’s still a worthwhile goal, though, as research shows powerful benefits of diets high in fruits and veggies.  Some of the potential benefits include:

 

·         Decreased risk of certain types of cancer

·         Decreased risk of heart disease

·         Decreased calorie intake with improved weight control

·         Improved immunity

·         Improved vision health

·         Healthier aging

Fruits and vegetables are rich in vitamins, minerals and disease-fighting phytonutrients.  These benefits from diets high in fruits and veggies cannot be achieved simply by taking supplements. Tips to increase fruits and veggies in your diet include:

• Add fresh berries or bananas to your morning cereal or yogurt
• Keep dried fruit in your car or desk for a quick sweet snack
• Mix fresh or frozen fruit with yogurt and skim or soy milk for a refreshing fruit smoothie
• Mix ¼ cup 100% fruit juice with sparkling water for a cool fruit spritzer
• Keep your pantry and freezer stocked with canned (in juice or water) or frozen (without added sugar) fruit for variety and when out of fresh
• Grow a vegetable garden. There’s nothing like a plentiful supply of fresh veggies in season.
• Shop regularly at Farmer’s Markets in your area for flavorful fresh veggies and fruit. 
• Try vegetable toppings on your pizza. 
• Eat salad at least once a day.
• Stock your pantry and freezer with canned (without added salt) and frozen (without added sauces or salt) veggies for variety and when out of fresh
• Make half your plate veggies and fruit

The Produce for Better Heath Foundation promotes eating at least 5 – 9 servings per day of fruits and vegetables through their campaign, “Fruits and Veggies – More Matters.”  For more helpful information, fun facts, recipes and a guide to what is “in season,” visit their website: www.fruitsandveggiesmorematters.org.

This month, for National Nutrition Month, eating more fruits and veggies in the WMHS cafeteria makes you eligible to win healthy gift baskets, so when you eat in the WMHS cafeteria in March, choose fruits or veggies, fill out a ticket at the cash register and drop in the box to be eligible to win. 

Welcome to Nourishing Nuggets for Better Health

Nourishing Nuggets for Better Health is the new nutrition and wellness blog of the Western Maryland Health System to help you move beyond the headlines and get facts you can use to help improve your health.
There will be many authors -- from Registered Dietitians to Wellness Coaches. Today's post comes from Theresa Stahl, RD/LD.

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This March, the Academy of Nutrition and Dietetics (AND), the world’s largest organization of food and nutrition professionals, celebrates the 40th anniversary of National Nutrition Month. This year’s theme “Eat Right, Your Way, Every Day,” encourages personalized healthy eating styles and recognizes that food preferences, lifestyle, cultural and ethnic traditions and health concerns all impact food choices. 

Here are a few tips from AND to help you eat right every day:

1.  Get Cooking  Cooking at home can be healthy, rewarding and cost-effective. To help you learn cooking and kitchen basics, AND has a collection of videos called “How do I” videos on their website at www.eatright.org/howdoi.

2. Dine Out without Ditching Your Goals Research shows that people who lose weight and keep it off successfully, don’t ditch their goals when they eat out.  You can stick to your healthy eating plan when you eat out! The key is to plan ahead, ask questions and choose foods carefully. Think about nutritious items you can add to your plate—fruits, veggies, lean meat, poultry or fish—and look for grilled, baked, broiled or steamed items.

3. Eat Family Meals Research shows that family meals promote healthier eating. Plan to eat as a family at least a few times each week. Set a regular mealtime. Turn off the TV, phones and other electronic devices to encourage mealtime talk. Get kids involved in meal planning and cooking and use this time to teach them about good nutrition. For family mealtime tips, visit www.kidseatright.org.

Here are some of our National Nutrition Month events:

• Weight Management Support Group - Every Tuesday in March from 5-6 pm in auditorium 3 at WMHS. For more information, click here: http://www.wmhs.com/New-Weight-Management-Support-Group-Starts-March-5.html
• Heart Healthy Nutrition Class – March 26 at 1 pm.  For more information click here: http://www.wmhs.com/nutrition-counseling.html
• And for more information about great nutrition programs from WMHS, visit our website: http://www.wmhs.com/nutrition-counseling.html  or here: http://wmhs.com/diabetes-management.html

Remember to make your own healthy choices every day. Happy, Healthy National Nutrition Month!  Let us know your questions and share any tips you have for eating healthy every day! Hope to see you at some of our events!