September Nutrition Notes: Healthy Snacking

 

 

Introduction:         fruitsalad

According to the USDA, the average American eats 2.2 snacks a day and gets 1/4 of his/her daily calorie intake from snacking. I am here today to talk about snacking, particularly healthy snacking. Snacking can play a crucial part in our diet. It is food that keeps us focused and energized in between meals. However, eating the wrong snacks can have negative effects on us.

Everywhere we go it seems we are bombarded by different kinds of quick and easy foods. Many of us see these foods on TV, others at a local gas station or grocery store. The reality is that though these snacks may be appealing at first, they can have a negative effect on your health.

Here are some reasons why:

Effects of Poor Snacking:

  1. Bad snacks are filled with empty calories
  2. They can lead to increased hunger
  3. High in preservatives

As mentioned before, eating healthy snacks can be helpful in keeping us energized and focused. Here are a few other reasons why we should snack:

 

Benefits of Healthy Snacking:

  1. Help maintain proper blood sugar
  2. Fuel for recovery
  3. They keep us full until our next meal
  4. They are nutrient dense

 

Good Snack Ideas

  • Combine honey and peanut butter or almond butter for a protein-rich dip for raw apples, carrots, celery, and pretzel sticks. This spread also tastes great on bagels, rice cakes, and whole-grain crackers.
  • Mix fresh or frozen berries with low-fat yogurt. Top with sliced almonds or granola to make a fruit parfait.
  • Top whole-grain crackers with low-fat cottage cheese or ricotta cheese and sliced tomatoes or red pepper strips.
  • Make your own healthy trail mix with high fiber cereal, dried fruit (such as cranberries, blueberries, and dates), and nuts such as almonds. This mix also makes a great topping for yo-gurt.
  • Spread low-fat cream cheese on a whole-grain bagel. Sprinkle sunflower seeds and rai-sins on top of the cream cheese for extra flavor.
  • Dip colorful sliced vegetables in low-fat salad dressing or hummus. Try red, yellow, and orange bell peppers; broccoli; cauliflower; and cherry tomatoes.

 

Introducción:

Bien, según el USDA, el americano promedio come 2,2 bocadillos un día y se come 1/4 parte de sus calorías atreves de los bocaditos. Estoy aquí hoy para hablar sobre bocadillos, particularmente bocadillos saludables. Los bocadillos pueden desempeñar un papel crucial e importante en nuestra dieta. Es un alimento que nos mantiene enfocados y transmite la energía entre comidas. Sin embargo, comer los bocadillos equivocados puede tener efectos negativos en nosotros.

 

En todas partes vamos que parece que estamos bombardeados por diferentes tipos de alimentos rápidos y fáciles. Muchos de nosotros vemos estos alimentos en la televisión, otros en una gasolinera local o tienda. La realidad es que aunque estos aperitivos pueden ser atractivas en un principio, pueden tener un efecto negativo en su salud.

 

Aquí están algunas razones por qué:

  1. Aperitivos malos están llenos de calorías vacías
  2. Pueden conducir a mayor hambre
  3. Altas en conservantes

Como se mencionó antes, comer bocadillos saludables puede ser útil para mantenerse energizado y enfocado. Aquí están algunas otras razones por qué nosotros deberíamos elegir bocadillos saludables:

 

Los Beneficios de bocadillos saludables:

  1. Ayudar a mantener el azúcar en la sangre adecuado
  2. Combustible para la recuperación
  3. Nos mantienen completo hasta nuestra próxima comida
  4. Son nutrientes densos

 

Ideas de buenos bocadillos

  • Combinar la miel y mantequilla de cacahuates o mantequilla de almendras para una salsa rica en proteínas para acompañar con manzanas crudas, zanahorias, apio y palitos de pretzel. Esta extensión también es deliciosa en paneci-llos, pasteles y galletas de grano integral.
  • Mezcla de frescas o congeladas morras con yogur bajo en grasa. Cubrir con almendras fileteadas o granola para hacer un parfait de fruta.
  • Galletas de grano entero con requesón bajo en grasa o queso ricotta y tomate en rodajas o tiras de pimiento rojo.
  • Hacer su propio “trail mix” saludable mezclar con cereal de alta fibra, frutos secos (tales como arándanos, arán-danos y fechas) y frutos secos como almendras. Esta mezcla también hace un gran aderezo de yogurt.
  • Esparcir el queso de crema baja en grasa en un panecillo de grano entero. Espolvorear las semillas de girasol y pasas encima de la crema de queso para acentuar el sabor.
  • Inmersión de coloridas verduras en rodajas en aderezo de ensalada bajo en grasa o hummus. Trate de pimientos rojos, amarillos y naranja; brócoli; coliflor; y tomates cherry.

 

Avocado, Potato, and Grilled Chicken Salad

Avocado, Potato, and Grilled Chicken Saladavacadopotatogrilledchicken

Preparation Time: 45min

Makes: 4 servings

Ingredients:

  • 3 medium potatoes
  • 1 fresh ripe, avocado
  • 1 teaspoon lemon juice
  • 4 onions (chopped)
  • ½ medium red bell pepper (chopped)
  • 8 oz frozen pre-cooked grilled chicken strips (about 8 strips, thawed, cut into bite-size pieces)
  • 1 tablespoon olive oil

Directions:

  1. In a medium sauce pan, boil potatoes about 20 minutes, until just tender; run under cold water to cool, and cut into chunks.
  2. Peel avocado and cut into chunks, coat with lemon juice.
  3. Whisk olive oil, vinegar, yogurt, and pepper in a small bowl.
  4. Place all ingredients in a large bowl. Gently toss.

Nutrition Information:

Total calories: 300

Sodium: 280mg

Dietary Fiber: 6g

Saturated Fat: 2g

Carbohydrates: 34g

Total fat: 11g

Protein: 19g

Notes: Serving suggestions serve with an 8oz glass of non-fat milk, 1 slice of whole grain bread, and apple slices.

Aguacate, papa y ensalada de pollo a la plancha

Tiempo de preparacion: 45 minutos

Hace: 4 porciones

Ingredientes:

  • 3 patatas medianas
  • 1 aguacate fresco
  • 1 cucharadita de jugo de limon
  • 4 cebollas (picadas)
  • ½ medio pimiento rojo (cortado)
  • 8 oz congelado precocido pollo a la parrilla las tiras (8 tiras, descongelado, cortado en tro-zos pequenos)
  • 1 cucharadas de aceite de olive
  • 1 cucharadas de vinagre de sidra
  • ½ taza de limon yogurt sin grasa
  • 1 cucharadita de pimienta negra molida.

Indicaciones:

  1. En una cacerola mediana, hervir patatas unos 20 minutos, hasta que apenas tiernas; bajo agua fria para enfriar y cortar en trozos.
  2. Pelar el aguacate y cortar en trozos, capa con jugo de limon
  3. Barir el aceite de olive, vinagre, yogur y pimienta en un tazon pequeno.
  4. Coloque todos los ingredients en un tazon grande. Mezclar delicadamente.

Informacion nutricional:

Total de calorias: 300

Sodio: 280mg

Fibra dietetica: 6g

Grasa saturada: 2g

Hidratos de carbon: 34g

Grasa Total: 11g

Proteina: 19g

Notas: Sugerencias de porcion por server con un 8 oz vaso de leche descremada, 1 rebanada de pan integral y rodajas de manzana.

Casa de la Cultura

Casa de la Cultura Spotlight

Health care clinic, education hub, counseling provider, and food pantry, Casa de la Cultura is a multifaceted gem in the small community of Pajaro. The backbone of Casa de la Cultura is Sistersisterrosadolores Rosa Dolores.

In 1966 Sister Dolores felt called by the Religious Order of the Daughters of Charity of St. Vincent de Paul and “educates for life” as a Sister of Notre Dame de Namur. In a small room behind the Assumption Church in Pajaro, Sister Dolores organized a place  where the women of the community met 2-3 times a week to learn how to sew and to talk about the issues of the day. In time, the small organization started to distribute food to the community. After the 1995 Pajaro River flood, Sister Rosa saw an opportunity and moved into her current building at 225 Salinas Road in Pajaro.

Today, this organization serves as a free health clinic on Tuesday nights, focusing on Diabetes Care and offering Acupuncture, Healing Touch, Aromatherapy, and Pastoral Counseling. It collaborates with Monterey County Public health agencies as well as Salud Para La Gente Health Center, operating year-round. Sister Dolores also provides presentations about diabetes to farmworkers. She says, “Prevention and education are the most important things.”

It’s also a place where the community can come together to get food and to take advantage of a variety of empowering classes like Spanish literacy, drivers’ license test prep, music, art, etc. If the members of the community need help, Sister Dolores always lends a hand. Casa de la Cultura Center became a Second Harvest partner agency in 1992.

Olympia Garcia, Sister Dolores’s right hand, comes to Second Harvest each week and jumps straight into her duties and picks out food to distribute at Casa. Sister Dolores is very grateful, thankful, and appreciative of Olympia’s dedication and hard work throughout the years as a faithful volunteer.

Casa de la Cultura Center is a heart that beats for the community, strong and constant. It’s a hospital for the sick, a pantry for the hungry, and a haven for the community. With all these different instruments, Sister Dolores conducts an orchestra of peace in the community where all can arrive and be healed by time, care, music, and compassion.

Meal Planning

In this nutrition post we are going to talk about meal planning. Meal planning doesn’t have to be hard or a hassle. Knowing how you can be more efficient may help you a lot more in the long run. Here’s how to do it…mealplanning1

I’m going to let you in on a meal planning secret- If you want to be a pro meal planner then you must 1st learn to master the 3 P’s which stand for Planning, Purchasing, and Preparing.

Plan: To plan a meal we should learn what everyone likes, and organize our shopping lists. Include vegetables, fruits, whole grain, protein. Add in some of those food groups you’ve been hearing all about. Be creative and be healthy.

Purchase: A good habit to start getting into (if you don’t do it already) is to check the weekly sales ads at the grocery store. If you don’t, then you’ll likely spend a lot more money when you could buy sales prices and save a lot more. Be the pro shopper at the grocery store- Use the ads, use the coupons, and save your money.

  • A helpful hint is to shop on a full stomach. If you’re hungry at a grocery store, then you’ll likely buy some unhealthy snacks. IMPORTANT- STICK TO YOUR SHOPPING LIST (don’t stray away, because once you do- you’ll end up buying un-healthy things and spending more money).

Prepare: Do your prep work in advanced. Chop your vegetables and set them in a container in the fridge until you’re ready to cook with them. Remember to cook perishables 1st so they aren’t spoiled by the time you intended to cook them.

Don’t be afraid to use leftovers in your meal! If you have any leftover grilled chicken, then chop it up and make a grilled chicken salad. Or you might have a banana that has seen better days- use it for banana bread instead of throwing it away.

Involve your family when making a meal. Teach your kids how to cook- the more they learn to cook, the less they’ll depend on microwaveable meals. Make your plate colorful and nutritious, full of vegetables and fruits, grains and protein. Enjoy some milk or water along with your meal. Meal planning doesn’t have to be a hassle, it can be the time where family and creativity come together.mealplanning2

Raspberry Lime Fizz

Raspberry Lime Fizz

Makes 5 servings, 1 cup servingraspberrylimefizz

Prep time: 20 minutes

Ingredients:

  • 1 cup cranberry-raspberry juice
  • 4 cups seltzer water
  • 1 large lime

Materials:

  • Cutting Board, Measuring Cups, mixing spoon, sharp knife

Preparation:

  1. In a large pitcher, mix cranberry-raspberry juice with seltzer water
  2. Rinse lime and cut in half. Squeeze juice from each half into the pitcher, discarding seeds.
  3. Mix well before serving

Nutrition Information:

Calories: 80

Total fat: 0g

Sodium: 20mg

Carbohydrates: 19mg

Cholesterol: 0mg

Protein: 0g

Dietary Fiber: 0g

Sugars: 19mg

Fizz de frambuesa y limon

Rinde 5 porciones, 1 taza por porcion

Tiempo de preparacion: 20 minutos

Ingredientes:

  • 4 tazas de jugo de arandano y frambuesa
  • 1 taza de agua seltzer
  • 1 limon grande

Materiales:

  • Table para cortar, tazas de medicion, cuchillo afilado, cuchara de mezcla

Preparacion:

  1. En una jarra grande, mezcle el jugo de arandano y frambuesa con agua de seltzer.
  2. Enjuague limon y corte por la mitad. Exprimir el hugo de cada mitad dentro de la jarra, desechando las semillas.
  3. Mezclar bien antes de server.

Information nutricional por porcion:

Calorias: 80

Sodio: 20mg

Total de grasa: 0g

Carbohidratos: 19mg

Colesterol: 0mg

Proteina: 0g

Fibra: 0g

Azucar: 19mg

Sugar Savvy

June Nutrition Post- Be Sugar Savvysugarsavvy

In this lesson we’re going to talk about something I’m sure all of us know plenty of- Sugar. Actually, I’m sure we all know it’s delicious, but there’s more to sugar than its irresistible taste. Understanding the types of sugar and what may occur if consumed too much can be important.

Let’s start things off by getting to know the 2 types: Natural and Added Sugar.

  • Natural sugars are found in fruits and vegetables: Natural sugars are glucose, fructose, and sucrose.
  • Added sugars are in processed/packaged foods and beverages. Products with added sugar: Candy, cereal, jams, yogurt, cookies, soft/energy drinks, donuts (I know- all the good stuff)

Know what you’re up against, here are the different names for added sugar:

Names for added sugars*
anhydrous dextrose brown sugar confectioner’s powdered sugar
corn syrup corn syrup solids dextrose
fructose high-fructose corn syrup (HFCS) honey
invert sugar lactose malt syrup
maltose maple syrup molasses
nectars (e.g., peach or pear nectar) pancake syrup raw sugar
sucrose sugar white granulated sugar
*You may also see other names such as cane juice, evaporated corn sweetener, crystal dextrose, glucose, liquid fructose, sugar cane juice, and fruit nectar.

But don’t stop reading because you feel guilty- The goal to consuming anything sugary is to get something with as little added sugar as possible.

Did you know? An average American eats about 175lbs of food in a year, a half-pound of sugar a day!

We just have to be mindful in what we consume, because if we consume too much sugar (there is such a thing), then health problems may occur. These health problems could be: diabetes or obesity. Too much sugar may cause tooth decay as well (You could imagine Halloween being a busy time for a dentist).

There are things with less sugar that still taste great. Instead of buying soda, try adding fruit to your water, thus creating “fruit flavored water”.

Things to try in your water: Infused Water Recipes: 12 fl.oz serving size

  1. Strawberries have just 4 grams of sugar ( 4 whole strawberries, sliced for every 12 fl.oz of water)
  2. Grapes have more than 13 grams of sugar ( 8 whole grapes, sliced for every 12 fl.oz of water)
  3. Papayas, watermelon and grapefruit are relatively low in sugar. ( 2 cups of watermelon, or 2 cups of papaya, or 2 cups of grape fruit for every 12 fl.oz of water)
  4. Mangoes, cherries and bananas have much more per serving. (1 cup of sliced mango, 8 sliced cherries, or 1 sliced banana for every 12 fl.oz of water)

Once you’ve made one, it’ll be hard not to keep drinking them. They taste great and it even looks cool to have fruit in your water (It’s fancy, and your friends are going to think your hot stuff).

Here’s some tips in avoiding added sugars:

  1. Learn to detect sugars in food
  2. Know the different names of sugars (know your ingredients)
  3. Look for products labeled “no added sugar” or “unsweetened”, then you’ll know it’s a better product to have.
  4. Use natural sweeteners
  5. Identify habits that are linked to sugar intakes (an example: I have a friend that consumed A LOT of soda. Too much sugar caused him to be too un-focused and make quick/irrational decisions at times. He knew he drank too much soda and noticed these habits. He decided to stop drinking soda, switched to water or healthier beverages, and it made a big difference).

Just remember to be particular in what you buy, because you’ll be the one consuming it. Your body is going to react to good or bad things, so don’t buy products that aren’t good for your health. Check your sugar content. Too much added sugar will cause health problems. So next time you’re at the grocery store, check on the sugar contents of that drink/snack. If there’s a healthier alternative, give that a try instead! Your body will thank you for it!! Eat Healthy, Be Healthy, Be Happy!