Recipe: Savory Summer Peach and Avocado Salad!

     In celebration of National Peach Month, I would love to share this recipe that I just discovered. It was sent out in the Vegetarian Resource Group's last emailing. It is amazing, I made it twice in one week! So fresh and healthy, and the flavors work wonderfully together!

2 cups diced, fresh, ripe, pitted peaches (not peeled)
2 cups diced, fresh, ripe, pitted, peeled apricots (I didn't peel them!)
2 Tablespoons minced, fresh chilies (I used jalapeno)
1/2 cup diced, peeled, ripe avocado (I used more avocado!)
1/4 cup diced fresh red bell pepper
1 Tablespoon minced red onion
2 Tablespoons chopped fresh cilantro
2 Tablespoons peach nectar or orange juice (I didn't add this)
I did add some salt and pepper, to taste

In a non-reactive bowl, combine ingredients. Allow salad to chill for at least 30 minutes before serving.
Serves 10

Nutritional Information (without my changes)
Total Calories per serving: 45
Total fat as % of Daily Value: 2%
Protein: 1 gram
Fat: 1 gram
Carbohydrates: 8 grams
Calcium: 8 milligrams
Iron: 0 milligrams
Sodium: 1 milligram
Dietary Fiber: 2 grams

     I hope you enjoy this! I absolutely love it! I ate it as a side with tacos and took it to a cookout. It would also make a great addition to a lunch!

For more information on the Vegetarian Resource Group please visit: http://www.vrg.org/

Cheers,
Brittney

Garden Fresh Veggies!

Almost time to pick the tomatoes!

My garden plot in a community garden!

     Garden fresh veggies make great snacks, and gardening can be a good workout. This is my first year gardening so I started small. I have two rows of lettuce, 4 bell pepper plants, and 4 tomato plants. Even if you don't have a yard where you live you can still have a garden, by renting a plot in a community garden! While its late in the season this year, you can keep it in mind for next spring. I found out about this community garden by reading my town's weekly newspaper. You can also search online or contact your city hall or chamber of commerce!

Walnuts - A great snack idea!

     Looking for a snack that is healthy, delicious, and filling? Give raw walnuts a try! Walnuts are a great source of omega-3 fatty acids which provides a protective effect against heart disease. Omega-3 fatty acids can lower triglyceride levels, reduce the risk of heart attack and stroke, slow the build up of plaque, and lower blood pressure slightly! Walnuts are high in antioxidants which can help lower your risk of cancer!
    Keep in mind however, that nuts are high in calories so when you snack on them limit how many your are eating! A 1/3 cup of walnuts with fruit makes a great snack. Try them with blueberries, melon, an apple, or raspberries!

    Always remember that simply adding a healthy food to your diet will not necessarily protect you from disease. The way to get the best results from eating healthy foods is by using them to replace less healthy foods in your diet! For example, if your usual afternoon snack is a bag of chips, try eating some walnuts instead!

For more information on omega-3 fatty acids please visit http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil

Cheers,
Brittney

Now is the time to start observing Meatless Monday!

    As you probably know, for years nutrition professionals have been stressing the fact that there is no "magic pill" or "miracle diet" for weight loss or good health. The only true way to lose weight and keep it off, or honestly improve your health through diet is to make small changes gradually in a way that you will be able to maintain for the long run. One of these small changes you can make towards a more nutritious you is adding more vegetarian dishes to your personal cookbook! A great way to get started is by participating in Meatless Monday. This, of course, is exactly what it sounds! Many people may have a meager supply of vegetarian recipes to pull from in the beginning. However, if you are truly committed to improving your health and joining the thousands of people and organizations that already participate in Meatless Monday this will change very quickly. There is a huge variety of meat-free dishes besides the dreaded garden salad made with iceberg lettuce. From beans to veggie burgers and tofu to fresh vegetables themselves, the possibilities are surprisingly endless! Furthermore, you will hardly be alone in observing this emerging tradition, as I mentioned earlier. Celebrities, restaurants, schools of public health, and hotels are all jumping on board! Overall, this is a great way to learn about new foods and recipes and improve your health! Even if you don't consider yourself to be an adventurous eater there are tons of vegetarian recipes for you!

     Some of you may be wondering why exactly cutting back on your meat intake can improve your health. This is not to say that meat is the enemy, but it is often tied in with unhealthy habits, and the endless benefits of fruits and vegetables cannot be denied!

• Meat has saturated fat and cholesterol. Both of these contribute to serious health conditions, such as heart disease. Did you know that cholesterol is only found in animal products? 
• Meat is more likely to be prepared in a less healthy way than foods such as fruits, vegetables, and whole grains. For example, a fried chicken breast gets a lot of added fat from the preparation. Preparing your own vegetables or whole grains at home or even ordering them at a restaurant is likely to lead to you consuming less calories, saturated fat, and cholesterol!
• If you commit yourself to observing Meatless Monday you will be more likely to plan your meals ahead of time and less likely to impulsively pick something up from a fast food restaurant on your lunch break or on your way home from work or school. And have you noticed that nearly all of the entrees from any fast food restaurant are centered around meat? If you plan out your meals ahead of time you will not be buying food when you are already starving so you will be able to make more controlled, less impulsive decisions!
• Some long term studies from researchers at Cornell University have found that animal protein intake at the level most Americans consume may contribute to a host of diseases such as cancer and diabetes.

     So, with all that said, I would like to offer a few options for vegetarian eating this Monday and all Mondays in the future! 

• Breakfast ideas: 
• Part 1: 1/2 cup blueberries, sliced apple with peanut butter (or Nutella for a special treat!),  half grapefruit, dried cranberries, fresh plum, 1 cup strawberries.
• Part 2: 1/2 bagel with low fat cream cheese, whole wheat toast with jam, peanut butter, or butter, 1 cup cereal such as Cheerios, Rice Krispies or Chex.
• Part 3: Morning Star makes great (really great!) meat substitutes! Give them a try, maple flavored sausage patty, sausage link, or veg bacon make for a great breakfast!

• Lunch ideas: 
• Caesar salad made with: romaine lettuce, shredded Parmesan cheese, croutons, hard boiled eggs, chopped onions, and Caesar dressing (no anchovies or course!)
• Rainbow salad made with: romaine lettuce, cherry tomatoes, sliced in half, chopped orange peppers, chopped red onions, croutons, and papaya citrus dressing.
• Fake BLT: Pumpernickel rye swirl bread, light mayo, lettuce leaf, sliced tomato, two Morning Star fake bacon strips. 

• Dinner ideas: 
• Pizza made with: whole wheat pre-made pizza crust, tomato sauce (add your own Italian spices to make pizza sauce!), low-fat shredded mozzarella, basil leaves, sliced tomatoes, anything else you want!
• Roasted veggies. Trust me, this is enough to make a meal in itself! Choose from any that you want: sweet potatoes, onion, squash, carrots, broccoli, parsnips, turnips, bell peppers, or any others that sound good. Chop into similar size pieces and marinate with oil and spices or a store bought marinade; any with lemon are great!
• Quesadilla made with: whole wheat tortillas, low-fat shredded cheese, chopped tomatoes, onions, mushroom, spinach, black beans, anything else you want!

     I hope these ideas will be helpful to you! Check back often for new recipes! 

For more information on: 

Meatless Monday: http://www.meatlessmonday.com/

Research on the potential harmful effects of animal protein: http://www.thechinastudy.com/

Cheers,

Brittney

Welcome to nutritionALL!

     I would like to welcome you to nutritionALL, a new blog which will serve as your resource for interesting, important, and most of all useful nutrition information! I will provide you with nutrition and diet tips that you can easily work into your daily life to improve your health at home, at work, and on the go! I will provide useful tips and recipes for your family, from infants to seniors (and sometimes ever your four-legged friends)! I will be keeping you up-to-date with food and nutrition trends, federal legislation which affects your diet and safety, and evidence based nutrition information that changes what we currently know about health and nutrition! I will be offering food and nutrition facts to help make you more aware of your food choices and the way you eat! Finally, I hope that you will be providing me with your feed back, via comments, email, and twitter, so I can best help you help yourself!

    Before we get to far, let me formally introduce myself! My name is Britney Stretsbery. I am a Registered Dietitian. I work for a non-profit organization in Detroit, Michigan as a Dietitian for the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC). WIC is a federal program which provides nutrition education, supplemental food, and referrals to other health care services to income eligible, nutritionally at risk pregnant, postpartum, and breastfeeding woman, infants, and children up to 5 years old. I earned my Bachelor of Science in Dietetics from the University of Wisconsin-Madison, and completed my Dietetic Internship at the University of Michigan Hospital and Health Centers. I am passionate about public health nutrition, and enjoy teaching others about nutrition! I enjoy cooking, reading, biking, gardening, camping, traveling, spending time with my family and friends, and am currently learning how to sew!

    I am pleased to introduce nutritionALL at the start of World Breastfeeding Week 2011! What could be a better way to start a new blog than by corresponding it with the celebration of the best source of nutrition for newborn babies!

For more information on World Breastfeeding Week, please visit http://worldbreastfeedingweek.org/!

     So, as for now, this site is a work-in-progress! As I learn more about sharing information in the digital age look forward to a wider variety of information via posts and links! Please check back regularly for nutrition information in an easy-to-use and fun format on topics such as (but certainly not limited to!): family nutrition, the latest food trends, recipes, living green, product reviews, and many other tips and tricks to help you lead a more nutritious life!

      You may contact me by commenting on any blog post or at nutritionALL.RD@gmail.com and follow me on Twitter: @nutritionALL_RD

Cheers,
Brittney