Beverages are a major source of calories in most peoples' diets. Changing out sugary beverages for water can, over time, reduce weight or prevent weight gain. I hear a lot of people say that they don't like to drink water because it "doesn't have any flavor". Take a look at this list to see the calorie levels of some common beverages. And find below a list of some beverages that are low calorie but still have "flavor"!
Notice how many calories are in juice, even the 100%, no sugar added juice! People tend to think juice is healthy because it is made from fruit, but it contains a lot of sugar! Sugar, especially in liquid form, is absorbed into the blood stream very quickly and contributes to a rapid rise in blood sugar. Drinking juice on a regular basis contributes to weight gain just like pop.
Beverage Calories Per 12 Ounces
Pepsi 150 calories
Coca Cola 146 calories
Mountain Dew 165 calories
Orange Soda 190 calories
Barq's Root Beer 167 calories
Gatorade 75 calories
Powerade 120 calories
Kool-Aid 90 calories
Orange Juice (100% Juice) 165 calories
Grape Juice (100% Juice, No Sugar Added) 196 calories
Fruit Punch (100% Juice, No Sugar Added) 178 calories
Apple-Grape (100% Juice, No Sugar Added) 183 calories
Budweiser 145 calories
Bud Light 110 calories
Red Wine 245 calories
Starbucks Cappacino (Skim Milk) 60 calories
Starbucks Mocha Frappacino 170 calories
Starbucks Mocha Frappacino (Light) 95 calories
McDonald's Caramel Iced Coffee 191 calories
McDonald's Vanilla Iced Coffee (Sugar Free) 85 calories
Dunkin Donuts Coffee (with Cream and Sugar) 144 calories
Whole Milk 217 calories
2% Milk 183 calories
Try these instead Calories Per 12 Ounces
Water 0 calories
Canada Dry Flavored Seltzer Waters 0 calories
Diet Pop 0 calories
Crystal Light Sugar Free Packets 5 calories
Skim Milk 136 calories
Water is always best for hydration and to quench thirst! Remember what your mom said and shoot for 8 glasses per day! Invest in a reusable water bottle (http://nutritionall-rd.blogspot.com/2011/08/bottled-water-fad.html). Always take water with you in the car, while doing errands, to work, and to the gym, that way you will never be far from a quick sip!
Don't drink your calories!
For calorie information on more common foods visit: http://www.calorieking.com/
Cheers,
Brittney
Friday, August 19, 2011
Thursday, August 18, 2011
What's the Deal with Prebiotics and Probiotics? Plus, a Parfait Recipe!
You may be hearing the buzz lately about prebiotics and probiotics. But what exactly do these terms mean, what are their benefits, and where can you find them?
Prebiotics are "non-digestible food products that stimulate the growth of bacteria already present in the colon." They may improve gastrointestinal and digestive health because they promote the good bacteria needed for digestion. Prebiotics are found in whole grains (especially oatmeal), flax, barley, greens, berries, bananas and other fruits, legumes, onions, garlic, honey and leeks.
Probiotics are "beneficial bacteria that improve gastrointestinal health and may improve calcium absorption". Probiotics are found in foods such as yogurt (with live, active cultures), kefir, buttermilk and other fermented dairy products, fermented vegetables such as kim chi and sauerkraut, and fermented soy products such as miso and tempeh.
Food products that contain prebiotics or probiotics can help improve gastrointestinal health by regulating your digestive tract. They either support or supply your GI tract with the good bacteria needed for proper digestion. Eating foods that contain pre- or probiotics can help make sure your bowel movements are regular: helping to eliminate diarrhea and constipation! They also help your colon to do its job better: reabsorbing water and electrolytes. This helps you stay hydrated and prevents diarrhea. You don't need to buy special probiotic pills or special yogurt labeled as probiotic. You are always better off getting your nutrients from their natural sources rather than a pill. Any yogurt with live, active cultures contains probiotics. Choose yogurt that is reduced fat and without added sugar!
Try this recipe for breakfast or a snack. It contains foods that provide both pre- and probiotics!
Yogurt-Berry Parfait with Homemade Granola
Granola:
Ingredients:
6 cups rolled oats
1/2 cup wheat germ
1 teaspoon nutmeg
1 teaspoon ground cinnamon
pinch of salt
1/4 cup canola oil
3/4 cup honey
Optional:
1/2 cup chopped pecans
1 cup raisins
Directions:
1. Toss dry ingredients together, except the raisins. Then add oil and honey and toss again to coat thoroughly.
2. Spread the mixture on two sheet pans and bake until golden, about 30 minutes, turning every ten minutes so that it browns evenly.
3. When done add the raisins if using and let cool. As it cools it will lose its stickiness and become crunchy.
4. Store in an air tight container. Will store for about a month!
Yogurt-Berry Parfait
Ingredients:
Granola
Plain, low-fat yogurt
Fresh berries. Choose from: blueberries, strawberries sliced in half, raspberries, blackberries, or cherries
Directions:
Layer ingredients in individual sized decorative dishes.
Serve with a spoon or fork.
Works great for breakfast or a snack!
Can also serve in a plastic or glass container with a lid to take on the go!
Enjoy!
Cheers,
Brittney
Resources: Krause's Food & Nutrition Therapy, 12th Edition; Mahan & Escott-Stump.
Prebiotics are "non-digestible food products that stimulate the growth of bacteria already present in the colon." They may improve gastrointestinal and digestive health because they promote the good bacteria needed for digestion. Prebiotics are found in whole grains (especially oatmeal), flax, barley, greens, berries, bananas and other fruits, legumes, onions, garlic, honey and leeks.
Probiotics are "beneficial bacteria that improve gastrointestinal health and may improve calcium absorption". Probiotics are found in foods such as yogurt (with live, active cultures), kefir, buttermilk and other fermented dairy products, fermented vegetables such as kim chi and sauerkraut, and fermented soy products such as miso and tempeh.
Food products that contain prebiotics or probiotics can help improve gastrointestinal health by regulating your digestive tract. They either support or supply your GI tract with the good bacteria needed for proper digestion. Eating foods that contain pre- or probiotics can help make sure your bowel movements are regular: helping to eliminate diarrhea and constipation! They also help your colon to do its job better: reabsorbing water and electrolytes. This helps you stay hydrated and prevents diarrhea. You don't need to buy special probiotic pills or special yogurt labeled as probiotic. You are always better off getting your nutrients from their natural sources rather than a pill. Any yogurt with live, active cultures contains probiotics. Choose yogurt that is reduced fat and without added sugar!
Try this recipe for breakfast or a snack. It contains foods that provide both pre- and probiotics!
Yogurt-Berry Parfait with Homemade Granola
Granola:
Ingredients:
6 cups rolled oats
1/2 cup wheat germ
1 teaspoon nutmeg
1 teaspoon ground cinnamon
pinch of salt
1/4 cup canola oil
3/4 cup honey
Optional:
1/2 cup chopped pecans
1 cup raisins
Directions:
1. Toss dry ingredients together, except the raisins. Then add oil and honey and toss again to coat thoroughly.
2. Spread the mixture on two sheet pans and bake until golden, about 30 minutes, turning every ten minutes so that it browns evenly.
3. When done add the raisins if using and let cool. As it cools it will lose its stickiness and become crunchy.
4. Store in an air tight container. Will store for about a month!
Yogurt-Berry Parfait
Ingredients:
Granola
Plain, low-fat yogurt
Fresh berries. Choose from: blueberries, strawberries sliced in half, raspberries, blackberries, or cherries
Directions:
Layer ingredients in individual sized decorative dishes.
Serve with a spoon or fork.
Works great for breakfast or a snack!
Can also serve in a plastic or glass container with a lid to take on the go!
Enjoy!
Cheers,
Brittney
Resources: Krause's Food & Nutrition Therapy, 12th Edition; Mahan & Escott-Stump.
Wednesday, August 17, 2011
The Bottled Water Fad
Bottled water is all the rage. It seems like every organization is jumping on board by marketing their own brand of bottled water. They all come in plastic bottles that often get dumped into landfills, or in the best case scenario recycled. But is bottled water really any better than tap water?
You may be surprised to find that safety and purity standards for bottled water are often less strict than for city water! Bottled water companies are required to test their supply for bacteria and chemical less frequently than municipalities are required to test their tap water supply! Standards for bottled water allow some level of contamination by e.coli and fecal coli form whereas city water is not allowed any contamination by these agents! The Food and Drug Administration is responsible for safety and purity of bottled water, but bottled water that is sold within the same state it is bottled in is except from this oversight. Same state bottled water sales account for 60-70% of all bottled water sold!
A better alternative to buying cases of bottled water all the time is investing in a water pitcher with a filter and a reusable water bottle. Brita and Pur are both great options for water pitchers. They come with filters that need to be changed every 40 gallons, or about 2 months for a small family with regular use. Both varieties are available at stores such as Target or Bed Bath and Beyond. Both brands also offer facet filters if you prefer. I like the pitchers better because the water is colder from the fridge than it can be coming right out of the facet!
Some good varieties of reusable water bottles are metal, BPA-free plastic, or glass varities. Metal and BPA-free plastic are available at stores such as Target. Many consider glass to be best (if you trust yourself not to break it!) because it is the material that is least likely to contain any potentially harmful materials such as carcinogens. If you want to go for glass you can use a mason jar or other type of jar with a lid. Plastic lids for mason jars are available in the canning section of grocery or hardware stores. Metal or plastic are likely the most practical for most people. Sigg makes a great metal bottle that is leak free. Many plastic bottles come with a straw-like mouth piece if you prefer that variety.
So, save money, protect your health, and stand up for the environment by investing in a reusable water pitcher and water bottle! A Brita pitcher costs around 20$ and replacement filters are about 7$ and last at least 2 months. A Sigg water bottle costs 15-20$. So after the initial investment the cost is only about 3.50$ per month. A case of bottled water with 24 bottles can cost around 13$, so if you drink one bottle per day that's about 375% the cost per month to buy bottled water!
For more information on bottled water regulation check out the summary of a report by the National Resources Defense Council at this link: http://www.nrdc.org/water/drinking/nbw.asp. A little dated but still provides good info. This one from the Environmental Working Group is a little more up to date: http://www.ewg.org/reports/BottledWater/Bottled-Water-Quality-Investigation
Cheers,
Brittney
You may be surprised to find that safety and purity standards for bottled water are often less strict than for city water! Bottled water companies are required to test their supply for bacteria and chemical less frequently than municipalities are required to test their tap water supply! Standards for bottled water allow some level of contamination by e.coli and fecal coli form whereas city water is not allowed any contamination by these agents! The Food and Drug Administration is responsible for safety and purity of bottled water, but bottled water that is sold within the same state it is bottled in is except from this oversight. Same state bottled water sales account for 60-70% of all bottled water sold!
A better alternative to buying cases of bottled water all the time is investing in a water pitcher with a filter and a reusable water bottle. Brita and Pur are both great options for water pitchers. They come with filters that need to be changed every 40 gallons, or about 2 months for a small family with regular use. Both varieties are available at stores such as Target or Bed Bath and Beyond. Both brands also offer facet filters if you prefer. I like the pitchers better because the water is colder from the fridge than it can be coming right out of the facet!
Some good varieties of reusable water bottles are metal, BPA-free plastic, or glass varities. Metal and BPA-free plastic are available at stores such as Target. Many consider glass to be best (if you trust yourself not to break it!) because it is the material that is least likely to contain any potentially harmful materials such as carcinogens. If you want to go for glass you can use a mason jar or other type of jar with a lid. Plastic lids for mason jars are available in the canning section of grocery or hardware stores. Metal or plastic are likely the most practical for most people. Sigg makes a great metal bottle that is leak free. Many plastic bottles come with a straw-like mouth piece if you prefer that variety.
 |
| My Brita pitcher and Sigg water bottle! |
So, save money, protect your health, and stand up for the environment by investing in a reusable water pitcher and water bottle! A Brita pitcher costs around 20$ and replacement filters are about 7$ and last at least 2 months. A Sigg water bottle costs 15-20$. So after the initial investment the cost is only about 3.50$ per month. A case of bottled water with 24 bottles can cost around 13$, so if you drink one bottle per day that's about 375% the cost per month to buy bottled water!
For more information on bottled water regulation check out the summary of a report by the National Resources Defense Council at this link: http://www.nrdc.org/water/drinking/nbw.asp. A little dated but still provides good info. This one from the Environmental Working Group is a little more up to date: http://www.ewg.org/reports/BottledWater/Bottled-Water-Quality-Investigation
Cheers,
Brittney
Tuesday, August 16, 2011
Dietitian Approved!
Keeping a stocked fruit bowl makes it easy for you and your family to grab a healthy snack in a pinch!
Cheers,
Brittney
What Does it Really Mean When Food is Labeled "Natural"?
Have you ever wondered what the definition of the term "natural" is in regards to food labeling? When you are choosing between several different brands of a food at the grocery store, are you more likely to purchase one that is labeled as "all natural"?
The term "natural" was identified by the Mintel Global New Products Database as the most common claim on food and beverage labels in 2008. However, the term is not officially defined by the United States Department of Agriculture (USDA) or by the U.S. Food and Drug Administration (FDA). In 1993 the FDA issued a policy stating that it "has not objected to the use of the term on food labels provided it is used in a manner that is truthful and not misleading and the product does not contain added color, artificial flavors or synthetic substances".
So this must mean that the food is in its natural form right? Not necessarily! A food that is labeled as natural could be processed, have added salt or other ingredients that not originally part of the food itself. For example, based on this guideline a food cannot have any added artificial ingredients, but it can have added natural ingredients. Some foods have dyes or flavorings that are considered "natural" because they come from other plant or animal sources, such as insects!
The label "natural" can be very misleading, so don't necessarily assume that just because something is labeled as "natural" that it is healthy! The best foods for you are foods that are not processed or altered such as fresh produce and grains, whole meats, and organic dairy!
The USDA is currently working to define the term natural in regards to food labeling.
Cheers,
Brittney
The term "natural" was identified by the Mintel Global New Products Database as the most common claim on food and beverage labels in 2008. However, the term is not officially defined by the United States Department of Agriculture (USDA) or by the U.S. Food and Drug Administration (FDA). In 1993 the FDA issued a policy stating that it "has not objected to the use of the term on food labels provided it is used in a manner that is truthful and not misleading and the product does not contain added color, artificial flavors or synthetic substances".
So this must mean that the food is in its natural form right? Not necessarily! A food that is labeled as natural could be processed, have added salt or other ingredients that not originally part of the food itself. For example, based on this guideline a food cannot have any added artificial ingredients, but it can have added natural ingredients. Some foods have dyes or flavorings that are considered "natural" because they come from other plant or animal sources, such as insects!
The label "natural" can be very misleading, so don't necessarily assume that just because something is labeled as "natural" that it is healthy! The best foods for you are foods that are not processed or altered such as fresh produce and grains, whole meats, and organic dairy!
The USDA is currently working to define the term natural in regards to food labeling.
Cheers,
Brittney
My Weekend Spent Preserving!
One great way to make sure the food you are eating is fresh and free of artificial additives is by doing your own preserving! This weekend I made strawberry freezer jam and learned to make pickles and sauerkraut!
I recently got a bread maker and have been making my own bread which I eat as a part of my breakfast. I wanted to have some homemade jam to put on my whole wheat bread. I made freezer jam, which doesn't involve using a water bath. It is really easy to do! The process of making the jam takes about an hour and then it sits for 24 hours.
I started with fresh, organic strawberries, sugar, water, and Sure-Jell pectin. Unfortunately the season for the U-Pick farms in my area was in June, so I missed it. I bought my strawberries from the grocery store. I used the low-sugar version of the Sure-Jell, it has less sugar but still tastes just as good! Make sure you follow the recipe exactly when preserving!
I washed up the strawberries and cut the stems off. Then I mashed them in a bowl with a potato masher, until I got 4 cups of mashed berries. Once those were all ready I set them aside. I mixed 3 cups of sugar, 1 cup of water, and the packet of Sure-Jell in a kettle. I brought it to a boil, stirring constantly, held it a boil for 1 minute then took it off the heat. I stirred for 1 more minute, then added the mashed strawberries and mixed thoroughly. Then I poured the mixture into 8oz jars, I ended up needing 12 jars. You can use whatever size you want! Last, I put the lids on the jars and let them sit for 24 hours! That's it; super easy!
I put one jar in the fridge so I can start using it right away and the rest in the freezer to use when needed, and to share with friends! This is going to go great on my home made bread tomorrow morning! Keep in mind that with freezer jam you don't need to use the water bath and seal the jars. You can even use plastic containers if you want to! I like the glass jars because they look so cute! This is the exact recipe my grandma always used!
In addition to making jam, I also attended a class on pickling through my Community Supported Agriculture (CSA - http://nutritionall-rd.blogspot.com/2011/08/community-supported-agriculture-csa.html) farmer! We made refrigerator pickles and sauerkraut, which were both just as easy as making the jam! Here's a pic of my pickles. They will be ready to go in 4 weeks!
Overall, doing your own preserving is a really great way to make sure you and your family are eating pure and natural foods without added preservatives, flavorings, oils, coloring, sugar, and other additives. It also helps you and your kids learn about how food is made and the history of making food!
Enjoy!
Cheers,
Brittney
I recently got a bread maker and have been making my own bread which I eat as a part of my breakfast. I wanted to have some homemade jam to put on my whole wheat bread. I made freezer jam, which doesn't involve using a water bath. It is really easy to do! The process of making the jam takes about an hour and then it sits for 24 hours.
I started with fresh, organic strawberries, sugar, water, and Sure-Jell pectin. Unfortunately the season for the U-Pick farms in my area was in June, so I missed it. I bought my strawberries from the grocery store. I used the low-sugar version of the Sure-Jell, it has less sugar but still tastes just as good! Make sure you follow the recipe exactly when preserving!
 |
| The Ingredients! |
I washed up the strawberries and cut the stems off. Then I mashed them in a bowl with a potato masher, until I got 4 cups of mashed berries. Once those were all ready I set them aside. I mixed 3 cups of sugar, 1 cup of water, and the packet of Sure-Jell in a kettle. I brought it to a boil, stirring constantly, held it a boil for 1 minute then took it off the heat. I stirred for 1 more minute, then added the mashed strawberries and mixed thoroughly. Then I poured the mixture into 8oz jars, I ended up needing 12 jars. You can use whatever size you want! Last, I put the lids on the jars and let them sit for 24 hours! That's it; super easy!
 |
| Finished Product! |
I put one jar in the fridge so I can start using it right away and the rest in the freezer to use when needed, and to share with friends! This is going to go great on my home made bread tomorrow morning! Keep in mind that with freezer jam you don't need to use the water bath and seal the jars. You can even use plastic containers if you want to! I like the glass jars because they look so cute! This is the exact recipe my grandma always used!
 |
| Yum! |
In addition to making jam, I also attended a class on pickling through my Community Supported Agriculture (CSA - http://nutritionall-rd.blogspot.com/2011/08/community-supported-agriculture-csa.html) farmer! We made refrigerator pickles and sauerkraut, which were both just as easy as making the jam! Here's a pic of my pickles. They will be ready to go in 4 weeks!
 |
| Pickles! |
Overall, doing your own preserving is a really great way to make sure you and your family are eating pure and natural foods without added preservatives, flavorings, oils, coloring, sugar, and other additives. It also helps you and your kids learn about how food is made and the history of making food!
Enjoy!
Cheers,
Brittney
Monday, August 15, 2011
Recipe: Vegetarian "Fish" Tacos!
Happy Meatless Monday! Did you know that reducing or eliminating meat in your diet can help reduce our global energy consumption? The process of getting meat from the field to your fork requires much more energy than the same process for fruits, vegetables, and grains. According to an article published in Scientific American in 2009 "Producing the annual beef diet of the average American emits as much greenhouse gas as a car driven more than 1,800 miles." Here is a graph that illustrates the point really well:
Check out this article published in the Rock Island [Illinois] Virtual Farmer's Market website, to learn more about the negatives of meat production: http://www.rockislandmarket.com/greenhousehamburger.shtml.
With that being said, here is a great recipe to try for dinner tonight. It is a vegetarian version of fish tacos, and is just as delicious, but with less environmental and health consequences!
Vegetarian "Fish" Tacos
Ingredients:
Tacos:
Small soft tortillas
Cannelloni beans (white kidney beans), can be replaced with vegetarian refried beans if you prefer
Cabbage, sliced
Red onion, sliced
Tomato, chopped
Optional: shredded cheddar cheese
Sauce:
1/2 cup light sour cream
1 tablespoon hot sauce (I used Franks)
1/2 teaspoon cumin
1/2 teaspoon lemon pepper seasoning
Directions:
1. In a medium bowl, mix sauce ingredients.
2. Heat tortillas in the microwave to soften them.
3. Layer on sauce, beans, and vegetables.
4. Eat and enjoy!
All the ingredients for this recipe will last in the fridge, so you can always take leftover for lunch the next day!
Cheers,
Brittney
Check out this article published in the Rock Island [Illinois] Virtual Farmer's Market website, to learn more about the negatives of meat production: http://www.rockislandmarket.com/greenhousehamburger.shtml.
With that being said, here is a great recipe to try for dinner tonight. It is a vegetarian version of fish tacos, and is just as delicious, but with less environmental and health consequences!
Vegetarian "Fish" Tacos
Ingredients:
Tacos:
Small soft tortillas
Cannelloni beans (white kidney beans), can be replaced with vegetarian refried beans if you prefer
Cabbage, sliced
Red onion, sliced
Tomato, chopped
Optional: shredded cheddar cheese
Sauce:
1/2 cup light sour cream
1 tablespoon hot sauce (I used Franks)
1/2 teaspoon cumin
1/2 teaspoon lemon pepper seasoning
Directions:
1. In a medium bowl, mix sauce ingredients.
2. Heat tortillas in the microwave to soften them.
3. Layer on sauce, beans, and vegetables.
4. Eat and enjoy!
All the ingredients for this recipe will last in the fridge, so you can always take leftover for lunch the next day!
Cheers,
Brittney
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