Nutrition Therapy Department | Volume 6, Issue 21 | November 2015
Daily Inspirational
Here is a free
Slice
poste
“One cannot think well, love well, sleep well,
if one has not dined well.”
~ Virginia Woolf
Lighten Up!
PLANK Your Way Through the Holidays
Do you shy away from doing planks? The plank is a simple and effective total-body
exercise. Holding the body stiff as a board develops strength in the core, as well as
the shoulders, arms, and glutes! Remember, it’s always important to practice good
form!
Follow the workout & give Thanks & Planks through the holidays!
Week ONE: 30 second planks.
Week TWO: 45 second planks
Week THREE: 1 minute planks
Week FOUR: 1 minute 30 second planks
Are you watching how you eat? You
can dramatically lighten up your favorite
seasonal recipes without sacrificing
taste…or your waistline.
1. Bread and Rolls: Swap whole
wheat flour or use half all purpose flour
and half whole wheat flour in the recipe.
Cut salt total amount in half. Offer
trans-free margarine for spread.
Week 1 and 2 – one set daily
Week 2, 3, and 4 – one set daily
Source: Health Magazine
Don’t forget to give thanks during your planks!
Continued on the other side………
Nutrition Therapy Department
Do you need help with a recipe or
snack idea? Want to see something on
the next E-Newsletter? Please write to
us with any questions or concerns that
you may have.
What’s
To Eat?
Plenti Greek Yogurt
….combining Greek yogurt with whole-grain oats, flax and pumpkin seeds…..
Data: Per serving (5.3-oz cup): 140 calories, 0 gm saturated fat, 0 gm trans fat,
20 gm carbohydrate, 1 gm fiber, 12 gm protein, 50 mg sodium, Calcium 10%.
Editor: Sherri Kramp, RD/CD
[email protected]
Clinical Nutrition Manager:
Sandi Morris, RD/CD
[email protected]
Continued on the other side…………
Additional Data: Contains Live and Active Cultures. It’s lower in sugar than some of
the other Greek yogurts on the market.
Conclusion: We occasionally recommend it because there are better Greek
Source:
American Heart
yogurts out there such as Siggi’s yogurt which has 13 gm
carbohydrates,
14 Association
grams of
protein, 10% more calcium and 30 calories less.
Invest in yourself!
Lighten Up! Continues….
2. Candied Yams/Sweet Potatoes:
Use chunks of fruit or add cinnamon
or nutmeg for flavor and sweetness
instead of marshmallows. Try using
half of the butter that the recipe calls
for. Or use butternut squash instead
to lower carbohydrates and calories!
3. Mashed Potatoes: Try using fatfree sour cream or plain yogurt in
place of butter. Swap salt for fresh
garlic or parmesan cheese. Or to
lower calories and carbohydrates,
th
replace 1/4 of the potatoes with
cauliflower!
4. Green Bean Casserole: Try a
new twist. Top steamed tender-crisp
green beans with sautéed shallots and
toasted slivered almonds and drizzle
on a squeeze of fresh lemon.
Q: Is iced tea just as good for you as hot tea?
A: No, iced tea contains low concentrations of catechins which are phytonutrient
antioxidants. The strongest scientific evidence behind catechins is for reducing
heart disease and preventing cancer. Black tea contains much lower concentrations
of these catechins than green tea. Premixed iced-teas and ready-to-drink teas are
low in antioxidants as well because their base ingredient may not be brewed tea.
Q: I plan to serve a green salad for dinner. What kind of greens should I use?
Kale and Romaine Caesar Salad
A: Romaine lettuce and kale since it packs more of a punch in fiber, calcium, iron
and vitamins A and C than Boston, Bibb and red or green leaf lettuces. Beware of
iceberg lettuce since it has only a fraction of the nutritional value of its greener,
darker kin. Hence, the cheaper price.
Source: Tufts University Health & Nutrition Letter
5. Latkes: With recipes, use low
calorie vegetables like zucchini,
cauliflower, or broccoli in place of
starchy potatoes. Dollop your latkes
with slim-style toppings such as light
sour cream, nonfat Greek yogurt, or
natural (unsweetened) apple sauce.
6. Stuffing: Use low calorie or light
whole grain bread and add extra
sautéed vegetables to your stuffing
like carrots, onions, mushrooms, and
celery.
4. Eggnog: If making it from scratch,
swap out at least half the heavy cream
for evaporated skim milk. If you're
sipping the store-bought stuff, dilute
your glass with skim or light soy milk
to slash the calories, fat, and sugar.
5. Pie: Consider losing the crust
completely to shave off at least 100
calories per slice. Prepare your
standard filling recipe and pour it into
individual ramekins or pie pan coated
with oil spray.
Source: Tufts University Health & Nutrition Letter
Creamy Pumpkin Dip
Prep: 10 minutes Chill: 1 hour
15 ounce can pumpkin
1/2 cup brown sugar
1 teaspoon vanilla
1/8 teaspoon cinnamon
1/8 teaspoon pumpkin pie spice
6 ounces fat free Greek yogurt, plain
8 ounces fat free whipped topping
Mix pumpkin with brown sugar, vanilla and spices, blend well. Mix in yogurt. Fold in
cool whip and chill in refrigerator until ready to eat.
Makes about 12 servings.
Nutrition Facts per ½ cup serving: Calories 102, Saturated Fat 0 g, Protein 2 g,
Carbohydrate 25 g, Fiber 1 g, Sodium 25 mg
Provided by RD-USA @Yahoo Groups
A solution……..Instead of fruitcake, try panettone, a traditional light and fluffy
Italian holiday cake that will save you ~150 calories per slice.
Source: Tufts Health & Nutrition Letter
4 servings (serving: 1 fillet and 1 lemon wedge)