Cool Off Your Spring with These Delicious Smoothie Recipes!

May 02, 2013

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Nutrition Blog

Simple Cold Blueberry Oatmeal Breakfast

Makes 3 servings

2 1/2 cups rolled oats

1 cup fat free plain Greek yogurt

2 tbsp chia seeds

2 cups blueberries (fresh or frozen)

2 cups unsweetened almond milk

4 scoops vanilla Whey To Go protein powder (optional, available at whole foods)

Directions

1. Combine all the ingredients in a large mixing bowl.

2. Mix thoroughly until protein powder has dissolved

3. Portion, equally, into 3 mason jars

4. Cover mason jars and place in the refrigerator. It is best to let them sit for 60 minutes before eating so that the oats can soak up the liquid, overnight is better

Strawberry Avocado Smoothie

¼ Cup fat free milk
¾ Cup Greek yogurt
1 Whole banana
1 ½ Cup frozen strawberries
¼ avocado
¼ tsp Vanilla extract

Directions
Pour the milk onto the blades of the blender, followed by the yogurt. If you want a thinner consistency, add more milk. Add the peeled banana and avocado, and then blend the mixture. When the mix is completely blended, add the frozen strawberries and blend until smooth. 

Peanut Butter and Banana Smoothie

Ingredients
3/4 Cup Greek yogurt
2 Tbsp All Natural Peanut Butter
1 Banana
1/8 Cup milk
3/4 Cup ice

Directions
Add the milk, yogurt, and banana; blend. Add the peanut butter (smooth or crunchy) and blend again. Lastly, blend in desired amount of ice; the more ice, the thicker the consistency. 

Broccoli Blueberry Smoothie

Ingredients:

1 cup of frozen blueberries

1/2 cup of steamed broccoli

1/2 cup of unsweetened cranberry juice

1/2 cup of plain non fat Greek yogurt

Directions

Blend and combine to make 1 smoothie. Add strawberries or blackberries for an additional burst of nutrition.

Sweet Veggie Smoothie

Ingredients:

½ cup apple juice

1 cup of sliced apple

1/4 cup unsweetened applesauce

1/2 cup sliced carrots

1/2 cup of cucumber (peeled and sliced)

2 cups of ice

1 dash of nutmeg or cinnamon (optional)

Directions

Blend this vegetable smoothie until smooth. Adding the nutmeg and cinnamon will give it great fragrance.

Berry Berry Good Smoothie

Ingredients:

1/2 raspberries

1/2 cup strawberries

1/2 cup blueberries

1 cup fat free milk

2 cups ice

1 small shredded carrot

Directions

Blend until smooth

An Apple A Day Green Smoothie

Ingredients

1. 3/4 cup yogurt
2. 1/4 fat free milk
3. 1 apple, cored
4. 3″ cucumber (about 1/2 cucumber)
5. 1 cup spinach
6. 1/4 cup cashews
7. 1 tsp vanilla
8. 1/2 tsp cinnamon
9. 1/8 tsp nutmeg, cardamom, allspice (optional)

Directions

Add all the ingredients to a blender

Start on a low speed, slowly increasing to high

Blend until smooth

Top 5 Nutrition Documentaries

April 09, 2013

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Nutrition Blog

By: Theresa Shank, Registered Dietitian

In this age of search engines one can easily find hundreds of thousands of articles, forums and blogs about nutrition. However, making use of a limitless source of information isn’t as easy as it sounds. With so much misinformation out there, how do you know what you can trust? Where can you start?

A great way to find your starting point is by watching credible documentaries. Over the last decade there has been a barrage of documentaries that place the spotlight on various aspects of our food industry.

Have you ever thought about where the meat in your cheeseburger comes from? How about the tomato in your salad? Do you question the long term affects of consuming too much added sugar? If you find yourself wondering the answers to these questions then I highly encourage you to view these influential documentaries. Each documentary unveils eye opening footage, provides one-one interviews with multiple health professionals and undoubtedly motivates viewers to make healthier choices in their lives.

1. Forks Over Knives: The feature film’ Forks Over Knives’ examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods.”

2.  Food Inc.: This documentary takes a look inside corporate America’s food industry.

3.  Hungry for Change: ‘Hungry For Change’ exposes shocking secrets the diet, weight loss and food industry don’t want you to know about. Deceptive strategies designed to keep you craving more and more.

4. Fat, Sick and Nearly Dead:.100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope. ‘ Fat, Sick and Nearly Dead’ is a documentary that follows the 60-day journey of Joe Cross across the United States as he follows a juice fast to regain his health under the care of Dr. Joel Fuhrman, Nutrition Research Foundation's Director of Research.

5. Food Matters: ‘Food Matters' features is a hard, fast paced look at our Nation’s current state of health. ‘Food Matters’ seeks to uncover the business of disease and at the same time explores the safe, cheap and effective use of nutrition and supplementation for preventing and often reversing the underlying causative aspects of the illness.

Spring Clean Your Diet!

March 27, 2013

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Nutrition Blog

By: Christina Ushler, Registered Dietitian 

Spring is officially here and it is a good time to reflect on your health goals and progress made for the year so far. It is time to look forward to warmed weather and longer days. It is also a good time to clean up your life, both physically and mentally. Spring cleaning is not just for your home anymore - it’s just as important for us to clean up other parts of our lives, especially our diets!

Greens are associated with spring - a time to renew and refresh vital energy. They aid in purifying the blood, strengthening the immune system, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free. They also are important for improvements in liver, gall bladder, and kidney function.

Some foods in season for the spring are listed below. Eating seasonal food does not have to be boring or bland. It also does not have to be complicated with long hours of prep-work. Start small and try to cook 1 new recipe per week. Experiment and crowd the diet with spring foods, and notice how your body feels. Soon you will begin to wonder how you ever lived without them! Right now is a perfect time for cleansing and detoxing from the long and cold winter months.

Vegetables in season include:

• artichokes
• asparagus
• peas (garden, snap, and snow)
• rhubarb
• sprouts
• turnips

Greens in season include:

• collards
• kale
• mustard greens
• swiss chard

Fruits in season include:

• apricots
• berries
• blood oranges
• grapefruit
• kiwi
• lemon
• pomegranates
• strawberries

Recipe of the month:

Kale Salad with Spicy Peanut Dressing

Ingredients:

1/2 head of kale, chopped into bite-size pieces
2 Tbsps mint, finely chopped
2 Tbsps peanuts, roughly chopped
1-2 scallions (green parts only), thinly sliced
1 Tbsp all-natural, organic peanut butter
2 Tbps tamari
2 Tbsps mirin
juice of 1 lime
dash of cayenne

Directions:

Add the kale, mint, peanuts and scallions to a salad bowl. Massage the mixture a bit with your hands just to soften the kale. In a blender or food processor, combine the peanut butter, tamari, mirin, lime juice and cayenne.  Pour the dressing over the salad and combine so all of the greens are saturated. Refrigerate and allow it to marinate in the dressing for up to 30 minutes before serving.

© Integrative Nutrition

Mindful Eating Practices

March 21, 2013

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Nutrition Blog

By: Theresa Shank, Registered Dietitian

Do you find yourself at times overeating until your plate is cleared and your stomach is stuffed? Many of the habits that drive overeating are unconscious behaviors that people have repeated for years. The process of mindful eating allows a person to wake up and be aware of what they’re doing.  By following the principles of mindful eating, you can help yourself improve your current eating behaviors, induce weight control, prevent chronic disease and foster a healthful relationship with food.

Our dietitian, Theresa Shank, likes to use the Mindful Eating Cycle as a guidance tool to help her patients become conscious of their eating patterns that are causing them to overeat. Next time you sit down to eat a meal, ask yourself the following questions…..

• “Why do I eat?” may include an exploration of triggers such as physical hunger, challenging situations, or visual cues, which often spring from stress, fatigue, or boredom.

• “When do I want to eat?” The answer may depend on the clock, physical hunger cues, or emotions.

• “What do I eat?” examines the factors people consider when choosing food, such as convenience, taste, comfort, and nutrition.

• “How do I eat?” Is eating rushed, mindful, distracted, or secretive? In our technological, on-the-go society, exploring the process of eating can be eye-opening.

• “How much do I eat?” Quantity may be decided by physical fullness cues, package size, or habit.

• “Where does the energy go?” Eating may be invigorating, cause sluggishness, or lead to guilt and shame. How is the energy used during work or play?

Health and Pregnancy

March 20, 2013

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Nutrition Blog

By: Theresa Shank, Registered Dietitian

Pregnant women or women thinking of becoming pregnant should eat a variety of foods, such as whole grains, fruits and vegetables, lean protein and low-fat dairy. Also, eat healthy fats such as olive, canola or soybean oil, nuts and nut butters and avocados. Below are the key nutrients to pay attention to:

Folic acid reduces the risk of birth defects affecting the spinal cord. Women of childbearing age who may become pregnant should consume 400 micrograms per day, and women who are pregnant should increase their intake to 600 micrograms per day. Many breads, cereals and grain products are fortified with folic acid; fruits and vegetables are also good sources of folate.

Iron is needed to make sure pregnant women are not at risk for anemia. Before pregnancy woman need 18mg of iron a day. During pregnancy women need at least 27 milligrams of iron each day.  High-iron foods include spinach, kale, leafy greens, beans, fortified cereals, red meat, chicken and fish. For vegetarians and women who do not eat a lot of meat, increase iron absorption by combining plant-based sources of iron with vitamin C-rich foods

Calcium During pregnancy, calcium is needed for the healthy development of a baby’s teeth, bones, heart, nerves and muscles. When a pregnant woman does not consume enough calcium, it is taken from her bones for the baby. It is important to consume 1,000 milligrams of calcium a day before, during and after pregnancy. That means at least three daily servings of calcium-rich foods such as low-fat or fat-free milk, yogurt or cheese or calcium-fortified cereals and juices.

Omega-3s are important for your baby's brain and eye development and function. These monounsaturated fats also improve blood cholesterol levels and may help with keeping blood sugar levels in check. Eat 8 to 12 ounces of a variety of seafood per week while you're pregnant, including those high in omega-3s and low in mercury like salmon and shrimp. Omega 3 fats are also found in nuts, olive and canola oils and avocados.

Seafood to Eat and to Avoid (During Pregnancy)

Other Recommendations include limiting your intake of caffeine so that once you are pregnant it is easier to wean yourself down. Because caffeine is a stimulant, it increases your blood pressure and heart rate, both of which are not recommended during pregnancy. I recommend a moderate intake of caffeine to 150-300 mg per day. This recommendation can be followed loosely until pregnancy.

The Mediterranean Way of Eating

March 18, 2013

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Nutrition Blog

By: Theresa, Shank, Registered Dietitian

Portrait of a Healthful Diet
The beauty of the Mediterranean diet is that it’s based on an entire dietary pattern, not particular foods and nutrients. The most important things in the diet seem to be the relatively high amount of minimally processed foods, such as fruits, vegetables, nuts, and whole grains; the use of dairy and fish; and the high amount of healthful fats from vegetable oils. And there are benefits from what the dietary pattern does not include such as highly processed and refined carbohydrates, processed meats, trans fats in processed foods, and sugar-sweetened beverages.

Here are several features of the Mediterranean diet that have been identified:

• Grains, vegetables, and fruits are eaten at most meals. Including these plant foods that are high in vitamins, minerals, energy, antioxidants, and fiber promotes optimal health and weight control. The majority of grains is consumed in their whole, minimally processed form and include wheat, oats, rice, rye, barley, and corn. Vegetables provide satiety and key nutrients, which are amplified with the addition of olive oil. Whole, unsweetened fresh fruits are included regularly.

• Olives/olive oil is the principal fat. Olives are eaten whole, used in cooking, and used for flavoring dishes. Olive oil is the main source of dietary fat used in cooking, baking, and preparing salads and vegetables.

• Nuts, beans, legumes, and seeds are essential foods. These whole foods not only provide healthful fats, protein, and fiber to the diet, they infuse flavor and texture into dishes.

• Herbs and spices are used liberally. Adding flavors and aroma to foods, these plant seasonings reduce the need for added salt as well as boost health-promoting antioxidants in the diet.

• Cheese and yogurt are eaten often. In low to moderate amounts, cheese and yogurt may be important for bone and heart health.

• Fish and shellfish are important protein sources. Omega-3–rich fish such as tuna, herring, sardines, salmon, and bream, and mussels, clams, and shrimp are consumed frequently.

• Eggs are included regularly. Good sources of high-quality protein, eggs are used in place of meat in traditional dishes.

• Meats are eaten in small portions. Small amounts of lean meats are consumed, along with moderate portions of poultry, which is lower in saturated fats.

• Sweets are consumed in small amounts. Fruits are a regular treat, while small servings of sweetened desserts are consumed less frequently.

• Wine is consumed often but in moderation. Up to one 5-oz glass of wine per day for women and up to two 5-oz glasses for men is considered moderate.

• Water is the primary beverage. Essential for life and proper hydration, adequate water intake makes a positive contribution to health, well-being, and energy levels.

• Portion size is under control. Meats, sweets, wine, poultry, and eggs are consumed in small to moderate portions.

• Moderation is key. The dietary pattern includes a balanced approach to enjoying foods, such as wine, treats, and meats in moderation.

• Daily physical activity is important. From strenuous exercise such as running to leisurely activities such as walking and housework, activity is included daily.

• Meals are enjoyed in the company of others. Food, drinks, and meals are enjoyed and savored among family and friends.

A Mediterranean Shopping List
Suggest clients take this shopping list with them the next time they go to the supermarket. The list includes minimally processed foods that can easily promote a Mediterranean diet pattern.

• Fish and shellfish: Clams, crab, halibut, lobster, mussels, salmon, scallops, shrimp, sole, tilapia, trout, tuna

• Fruits (fresh, dried, frozen, or canned without sugar): apples, bananas, berries, cherries, citrus, dates, figs, grapes, melons, nectarines, peaches, pears, pomegranates

• Vegetables (fresh, frozen, or canned without salt): artichokes, asparagus, avocados, beets, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, celery, corn (sweet yellow), cucumbers, eggplant, fennel, green beans, green leafy vegetables, lettuce, mushrooms, olives, onions, peas, potatoes, radishes, squash, tomatoes, turnips

• Grains: barley, brown rice, buckwheat, bulgur, couscous, faro, kamut, oatmeal, polenta, quinoa, wheat berries, whole grain, stone-ground breads, rolls, tortillas, and pasta

• Legumes, nuts, and seeds: almonds, black-eyed peas, cashews, chickpeas (garbanzo beans), hazelnuts, kidney beans, lentils, lima beans, pecans, pine nuts, pistachios, sesame seeds, sunflower seeds, split peas, walnuts

• Herbs and spices (fresh or dried): basil, chili powder, chilies, cinnamon, cloves, cumin, dill, garlic, ginger, fennel seed, marjoram, mint, nutmeg, oregano, parsley, pepper (black or red), rosemary, saffron, sage, tarragon, thyme

• Dairy products: low-fat milk, low-fat yogurt, reduced-fat cheese

• Oils: canola, extra-virgin olive, grape seed, and sesame

Eat Right, Your Way, Every Day!

February 25, 2013

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Nutrition Blog

By: Theresa Shank, Registered Dietitian

This month marks the time of the year when nutrition is celebrated nationally for one month. Yes, the month of March is national nutrition month! This year’s theme is “Eat right, Your Way, Every Day”. This theme encourages Americans to develop healthful eating plans for themselves that incorporate food choices and preferences based on their lifestyles, cultures and health needs.

It is a common misperception that eating healthfully means giving up your favorite foods. However, the opposite is true. There is no one size fits all way to eat that is right for everyone. In reality, if a certain way of eating does not fit into your lifestyle and personal needs, it won’t work in the long-term and can even leave you missing out on the nutrition you need to get you through your day.

Whether you are a busy parent, executive, athlete or vegetarian, eat right for your lifestyle. Make choices that create a healthy eating pattern that meets your daily calorie limits and nutrient needs by applying these simple tips:

If you are a career oriented woman your days may be spent at a desk. For desktop eating, try keeping single size servings of snacks in your desk such as 1/3 cup mixed nuts, whole grain crackers, peanut butter, fruit, pita chips, or sliced vegetables.

Are you a parent always on the go? Prep fresh fruits and veggies in to-go baggies. You can also portion out hummus or peanut butter into tupperware to conveniently dip whole grain pretzel sticks or celery into. These spreads are also convenient for topping off a whole grain sandwich.

If you enjoy working out, what you eat does affect your performance. Your body needs fuel before it exercises so make sure to eat breakfast or have a light snack before working out. Try 6 oz of Greek yogurt, a boiled egg with a piece of fruit, 1 slice of whole wheat bread with 1tbsp of peanut butter, or low fat cheese string with 10 almonds. These foods will provide adequate energy to fuel your entire daily workout.

The key to a healthy vegetarian diet, like any diet, is to enjoy a variety of foods. Enjoy vegetarian chili with black beans for added protein and fiber. A hummus filled pita sandwich with avocado and tomatoes is a convenient lunch option. Add extra firm tofu and peppers to make a delicious fajita. Pasta primavera, veggie pizza and tofu- vegetable stir fry’s are also nutrient filled dishes to be included in a vegetarian lifestyle.

Whatever your lifestyle is, Rittenhouse Women’s Wellness Center will set you up for success by developing a personalized eating plan that fits your unique lifestyle, nutritional needs, and tastes. As a group, we strive to communicate that the total diet or overall pattern of food eaten is the most important focus of healthy eating. Most desirable foods can fit within this pattern, if consumed in moderation, appropriate portion size and combined with daily physical activity.

What are Probiotics?

January 29, 2013

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Nutrition Blog

By: Christina Ushler, R.D.

Our bodies contain a significant amount of bacteria, especially in our digestive tract. Bacteria thrive in our system and the human body contains a very complex bacterial balance. These organisms can protect us against infections and have a positive effect on the system.

Today, we commonly eat foods that may deplete our beneficial digestive bacteria. Changes in diet, stress, and drug therapy can alter the bacterial balance and create an increased susceptibility to disease and altered nutrient absorption. A highly acidic diet could be depletive. Uses of drugs and alcohol may influence and deplete our supply as well. Antibiotics can kill beneficial bacteria and allow harmful bacteria to thrive. Additionally, we also may lose some of these healthy bacteria with age.

“Probiotic” is a common buzzword today. Probiotics are either beneficial bacteria or yeast that are found in foods like yogurt, pickled vegetables, fermented bean paste, kefir (fermented milk products), kimchi (mixture of fermented vegetables), miso (thick paste made from fermented and processed soy beans), kombucha (fermented beverages), sauerkraut, soy sauce, and tempeh (fermented soy). Probiotic supplements are also available in many health food stores. Adding these foods to our diet may replete our supply of beneficial bacteria and yeast. Some benefits of probiotics include:

-improvements in gastrointestinal health

-improvements in urinary and genital health

-improvements in bioavailability of nutrients

-improvements in allergies

-improvements in diarrheal symptoms

-improvements in gastrointestinal disorders - for example, irritable bowel syndrome, colitis, and Crohn’s disease

-improvements in lactose intolerance

-decreased cancer risk (especially bladder and colon)

-improvements in diarrheal symptoms

-reduced inflammation

-lowered cholesterol

-protection against food poisoning

-protection against harmful bacteria, viruses, and fungi

It is important to note that everyone will have a different experience with these foods. Ease into them and start slowly. You may feel bloating or gas initially when the bad bacteria is dying off. Research is underway regarding the appropriate dosing for particular bacteria.

Setting Goals for 2013

December 27, 2012

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Nutrition Blog

By: Theresa Shank, Registered Dietitian

Happy New Year! The most popular month of the year has arrived. January is a month that often brings exciting changes and new beginnings, which makes this time convenient to talk about resolutions. Yes, we’ve all set them with high hopes of accomplishing the one resolution that will revamp our past behaviors and deliver personal satisfaction.

Suppose this year you want to lose 10 pounds before a family wedding in April, or you are determined to avoid the cookie jar on a nightly basis. Whatever your motive is, my recommendation for 2014 is to be more reasonable when creating change, especially dietary change in your life.

By using the help of a registered dietitian, you can realistically set up a strategy that will place you on a path to improved health through a series of small changes. When working with clients I utilize a goal setting theory to help them stay on track. Making a goal doesn’t mean just saying “ I am going to lose weight in the next couple of months” or “ I am going to go to the gym more”. While those are great goals, they are too broad and not specific. The more detailed you can be- ‘I’m going to walk for 30 minutes during my lunch break at work”- the less difficult it is to stay focused on what you have to do to succeed.

Once you set your one specific goal, get others involved in your efforts. Research shows we are more likely to achieve our goals when making them public. By sharing your goals with friends and family or through public media (twitter, facebook etc) it holds you accountable, so it’s harder to back out.

During this year and especially during the month of January, Rittenhouse Women’s Wellness Center wants our patients to succeed on their journey towards better health. We are asking the readers of this newsletter to share their new years resolution with us and we’ll tweet it to help motivate our followers. By sharing your resolution, you will receive weekly motivational tips geared specifically towards helping you accomplish your goal during the month of January.

Healthy Choices for Managing Your Diabetes

November 30, 2012

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Nutrition Blog

By: Theresa Shank, Registered Dietitian

Yes, you can snack if you have diabetes! Below are snacks that can help curb your hunger and control your blood sugar levels at the same time. Remember, just like meals, snacks should consist of a healthy combination of protein, fat, and carbohydrate. Try these snacks that are only 100-200 calories and contain between 5-30 grams of carbohydrate. 
 

Snacks with less than 5 grams of carbohydrate

• 3 celery sticks with 1 Tablespoon of peanut butter

• 5 baby carrots

• 5 cherry tomatoes with 1 Tablespoon ranch

• 1 hard-boiled egg

• 1 cup cucumber slices with 1 Tablespoon ranch dressing

• ¼ cup of fresh blueberries

• 1 cup of salad greens, 1/2 cup of diced cucumber, and with vinegar and oil

• 1 frozen sugar-free popsicle

• 1 cup of light popcorn

• 2 saltine crackers

• 10 gold-fish crackers

• 16 green olives

• ½ cup sugar-free jello

• 1 oz laughing cow cheese

• 2 Tablespoons pumpkin or sesame seeds

Snacks containing about 15 grams of carbohydrate

• 1 medium apple with 1 tablespoon of peanut butter

• 18 small pretzel twists with 1 ounce of low-fat cheese

• 3 cups of microwave popcorn and 6 to 10 unsalted nuts

• 1 cup baby carrots, red pepper slices, or raw green beans with 1/4 cup of hummus

• 6 oz container of plain low-fat yogurt

• 6 reduced fat (<5 gms of fat per serving), whole wheat crackers with 1 ounce of low-fat cheese

• 1 reduced fat graham cracker with 1 tablespoon peanut butter

Snacks containing about 30 grams of carbohydrate

• 1 cup of high-fiber whole-wheat cereal with 1/2 cup skim milk

• 1/2 turkey and low-fat cheese sandwich with one serving of fresh fruit

• 1 low-fat/ high-fiber (>5 gms) granola or cereal bar

• 1 whole wheat English muffin with 1 tsp of butter

• 6 oz container of low-fat plain yogurt mixed with 1/2 cup whole-grain cereal

• 1/2 cup of sugar-free pudding and 2 vanilla wafers

• 1/4 cup dried fruit and 6 to 10 unsalted nuts

• 8 oz low-fat chocolate milk