Health Food Imposter #12: 100 calorie snacks

Are 100 calorie snacks health food imposters?  Copyrigh 2013 -- Michelle Loy, MPH, MS, RD, CSSD -- Go Wellness

Health Food Imposter #12:  100 calorie snacks

The 100 calorie snack products are tricky.  The fact that they are portion-controlled and only 100 calories each may make them appear more healthful, but this does not make them high quality, health supportive, and deeply nourishing food.

• Most of these 100 calorie snack products are made with processed flours, which have been stripped of valuable nutrients, including vitamins and hunger-satisfying fiber.  Most of them also contain a variety of sources of refined sugars, like corn syrup and dextrose, often contributing up to 2 teaspoons of added sugar per serving.  While these may satisfy a craving for something sweet, without the naturally occurring fiber or a high quality source of protein, these may leave some hungry again in no time.
• Unfortunately, the 100 calorie snack products may also be taking the place of more healthful foods, like vegetables, fruits, or nuts, that could be consumed instead.  This could make one less likely to consume enough essential nutrients, like vitamins, minerals, and fiber, and other health promoting phytochemicals.
• Many of these products also contain less healthful fats and oils, like trans fats from partially hydrogenated oils.  While these oils may enhance the shelf-life and flavor of a product, they will not  enhance your health.  Because the trans fat content is < 0.5 grams per serving, you will see 0 g trans fat listed on the Nutrition Facts Panel even though the product contains trans fat in the form of partially hydrogenated oils.  Always read the ingredient list.
• Some of these products do a little health washing by using "yogurt flavoring", but that does not mean they confer the same health benefits as regular yogurt with live and active cultures.  The yogurt flavorings are generally nothing more than sugars and fats dressed up with heat-treated yogurt powders that do not contain live and active probiotic cultures.
• Some of these products also contain moderate amounts of sodium that could pose a problem for sodium-sensitive individuals.  
• Finally, some of these products also contain artificial colors, flavors, and other questionable ingredients that many people are now looking to avoid for a variety of reasons.  Again, while these ingredients may make the product taste or look better, they don't necessarily add to your health or quality of life.  

What is a better alternative?
There are many naturally lower calorie snack options that incorporate whole, real foods, so plan these into your diet. Some simple examples include almonds, pistachios, fruit with cheese, vegetable sticks with hummus, or even a hard-boiled egg.  Not only are these foods more nourishing, but they'll also often be more satisfying than the 100 calorie snack products.

Do you know someone who could benefit from this information?  Then please "like", "pin", or share it!  Thanks for reading!

Health Food Imposter #11: Smoothies

Are smoothies health food imposters?  Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Health Food Imposter #11:   Smoothies

Who isn't a fan of the almighty smoothie, right?  While I think that smoothies can have a place in a nourishing, well-balanced diet, some (especially homemade ones) are better than others when it comes to many commercially-prepared versions.  

• One of the drawbacks of commercially-prepared smoothies is that the bases often include non-fat yogurt, frozen yogurt, and sherbet, which are typically laden with refined sugar.  For example, the Original-sized Banana Berry Smoothie from Jamba Juice, which is made with bananas, non-fat frozen yogurt, blueberries, raspberry sherbet and ice, contains 82 grams of sugar.  Yes, 82 grams or almost 21 teaspoons.  Yes, some of it is naturally-occurring from the fruit and frozen yogurt, but how much?  
• Someone thinking these are a healthy “snack” may also be surprised that some of these smoothies can range anywhere from 150 up to 900+ calories. Yes, I said 900 calories!  As a "snack", that could pose a problem for a person trying to achieve and maintain a healthy weight.  
• There are “no sugar added” and “light” versions, but keep in mind that this is usually due to the use of artificial sweeteners, like sucralose.  
• While “real fruit smoothies” seem to be a trend right now, keep in mind that sometimes the “real fruit” comes in the form of fruit juice rather than whole fruit, so you could be losing out on valuable nutrients, like fiber.  In some cases, I’ve seen so-called fruit smoothies that don’t have any real fruit in them at all.  Buyer beware!
• Know, too, that  commercially-prepped smoothies may also contain artificial colors, flavors, and other  questionable additives as well.

What is a better alternative?  

Make your own smoothies at home using fresh or frozen, unsweetened whole fruits and vegetables at home.  This way you’ll have more control over the quality, kind, and amount of the ingredients you put into them. Plus, you can personalize them to your own taste.  If you opt for a commercially-prepared version, look for the nutrition information online or onsite to review the nutrition facts as well as the ingredients, when available.  Opt for those made with real, whole fruits and veggies as often as possible.  You may also want to opt for a smoothie with a quality source of protein (at least as best as you can do with commercially-prepared versions), like almond butter or yogurt, to help with blood sugar balance and satiety.  Also, consider choosing smaller sizes for better portion control.  If anything ask questions and see if you can customize your smoothie to suit your needs and tastes.

Would you like to see more like this on my blog?  Please let me know!  Do you know someone who could benefit from this information?  Then please "like", "pin", or share it!  

Foodie Friday: Creamy Avocado Sauce

Creamy Avocado Sauce - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

If there is one food I love above most others, it has to be the avocado.  I love it so much so that I will often order a dish in restaurants almost solely because there's avocado in it.  It's just that appetizing to me.  In the not-so-distant past, people feared avocados because they feared the fat contained within them. However, the fat in avocados is nothing to worry about as avocados are rich in health-supportive monounsaturated fats that help lower the body's cholesterol levels.  Avocados also contain phytosterols, which offer anti-inflammatory properties.  One of those phytosterols, beta-sitosterol, also promotes heart health by helping to lower cholesterol.  They're also chock full of a host of carotenoids, including lutein, which promotes eye health.  Finally, avocados are loaded with a variety of nutrients, including fiber, vitamins K, C, B5, and B6, folate, and potassium.  

Creamy Avocado Sauce - Copyright 2013
Michelle Loy, MPH,  MS, RD, CSSD - Go Wellness

I'd seen this creamy avocado sauce floating around on Pinterest, and I just knew I needed to try it.  My son is sensitive to cow's milk, so this is a perfect alternative for a creamy pasta sauce.  The flavor reminds me a bit of pesto with the addition of basil, so if you enjoy pesto, you may fall in love with this, too.  Give it a try and let me know what you think!  Enjoy!

Creamy Avocado Sauce - Copyright 2013
Michelle Loy, MPH,  MS, RD, CSSD - Go Wellness

Creamy Avocado Sauce

{Print this recipe}

Ingredients:

4 garlic cloves

Juice of 1 lemon 

1/4 c extra virgin olive oil

2 ripe avocados, pitted

1/2 tsp sea salt

1/2 c fresh basil (or ~2 Tbsp dried basil)

Zest of 1 lemon (for garnish)

Freshly ground black pepper (optional)

Directions:

1.  Place all ingredients except the lemon zest and black pepper into the food processor and process until creamy and smooth.  Toss the sauce with cooked pasta.  (Whole wheat spaghetti pasta is pictured, but this could be tossed with other pastas as well as zucchini ribbons.)  Garnish with lemon zest and black pepper as desired.  Enjoy immediately!

Creamy Avocado Sauce Tossed with Whole Wheat Pasta - Copyright 2013
Michelle Loy, MPH,  MS, RD, CSSD - Go Wellness

Serves: 4

Nutritional Information: (for sauce only)

Calories:  270   Carbohydrate:  15 g   Protein:  3 g   Fat:  24 g   Cholesterol:  0 mg   Fiber:  2.5 g   Sugar:  1 g (natural)  Sodium:  304 mg   

Excellent source of:  vitamins B6, C, and E

Good source of:  omega 3 fatty acid, riboflavin, niacin, folate, vitamin A, potassium, and zinc    

Adapted from:  Oh She Glows, ohsheglows.com

Foodie Friday: Healthy Shamrock Shake

Healthy Shamrock Shake - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Happy St. Patrick's Day!  My family has been getting into the spirit with a few festive crafts, but something that I wanted to tackle myself was a healthier version of the Shamrock Shake that I've heard so much about.  I have to admit that I've never actually tasted THE Shamrock Shake, but I think that's a good thing! My taste buds won't be tainted.  I will admit that I tried three different recipes before finally getting it right with this version.  This has also passed the kid-friendly and husband-friendly tests, too!  I was a bit skeptical of the mint flavor as I'm not a huge fan of mint, but I really find it refreshing.  Try it and let me know what you think.      Slainte!

Healthy Shamrock Shake

{Print this recipe}

Ingredients:

1/2 c coconut milk (canned)

Juice of half a lime

1/4 tsp peppermint extract (You may want to add more or less depending on your taste. You could also use 2 Tbsp of fresh mint.)

1 c kale (about 2 leaves, stems removed;  You could use other greens, such as spinach, too.)

2 c fresh or frozen, unsweetened pineapple chunks (If using frozen pineapple, you may want to add a few extra tablespoons of water to thin out the shake a bit.)

1 ripe banana (fresh or frozen)

*3 ice cubes, if using fresh fruit only

Directions:

1.  Combine all ingredients in the blender and blend until smooth.  Enjoy!

Servings:  2

Nutritional Information:

Calories:  207  Carbohydrate:  39 g   Protein:  3 g   Fat:  7 g   Cholesterol:  0 mg   Saturated fat:  5 g   Fiber:  4 g   Sugar:  23 g (natural from the fruit)   Sodium:  20 mg 

Excellent source of:  Vitamin C, B6, A

Good source of:  thiamin, riboflavin, niacin, iron, magnesium, and potassium

Adapted from:  www.greenplaterule.com   

Foodie Friday: Strawberry Banana Ice Cream

Strawberry Banana Ice Cream - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Valentine's Day is almost upon us, so what better way to celebrate than with a healthy, pink ice cream?  Ever since I discovered Banana Ice Cream, I've wanted to experiment a little more with it.  Well, the original version is so good that it took me a while to get around to doing just that.  Thanks to my recent curiosity, I finally have a new family-favorite healthy ice cream treat.  This is so easy and nutritious.  I love that there are only four very simple ingredients, and they blend together perfectly in this nutritious dessert.  My entire family really dug this ice cream.  I can definitely envision putting a banana split spin on it, too, by topping with dark chocolate and fresh pineapple.  Yum! Try it, and please let me know what you think.

Strawberry Banana Ice Cream

{Print this recipe}
Ingredients:
2 bananas, sliced
1 cup frozen strawberries (preferably organic, unsweetened)
2 tsp pure vanilla extract (I make my own. It does take a few months, but it's worth it! Check out how to do that here.)
3-4 Tbsp coconut milk (preferably canned organic)

Directions:
1.  Place the bananas on a baking sheet and freeze for at least 2 hours.

Frozen banana slices - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

2.  Remove the banana slices from the freezer and place into a food processor along with the frozen strawberries.  Add vanilla extract and about 2-3 Tbsp of coconut milk.  Begin pureeing the strawberry banana mixture.  Add more coconut milk as needed until the mix is like the texture of ice cream.  Serve and enjoy!

Strawberry Banana Ice Cream - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Serves: 4
Nutritional Information:
Calories:  111   Carbohydrate:  18 g   Protein: 1 g   Fat:  4 g   Cholesterol:  0 mg   Fiber:  2 g   Sugar (natural):  9 g   Sodium:  3.5 mg
Excellent source of: vitamin C
Good source of: vitamin B6

Foodie Friday: Easy Collard Chips

Easy Collard Chips - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

A staple in Southern cooking, collards are a part of the cruciferous vegetable family, a group known for their cancer-fighting health benefits.  The phytonutrients they contain also support the body's natural detox system.  They're also an excellent source of vitamins A, K, C, folate, manganese, and fiber.  One cup even contains about the same amount of calcium as a glass of  milk!  While traditionally simmered over hours with bacon or salt pork, they can also be braised, steamed, or sauteed.  If you haven't already heard, they can be baked, too!  I introduce you to the collard chip.  These are very similar to the wildly popular kale chips except you're using collard greens instead of kale.

Check out this beautiful bunch of collard greens.  Aren't they beautiful?  Buy some the next time you're in the store and make these chips!  If you're not a collard green fan yet, this could be the gateway collard green just for you.  Seriously, my kids gobble these up although they're still warming up to my other collard green preparations.

Collard greens - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Collard green leaf - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Easy Collard Chips

{Print this recipe}

Ingredients:

1 bunch of collard greens, about 6 leaves, washed, dried, stem removed and torn into about 3" pieces

1 Tbsp olive oil

Sea salt

Easy Collard Chips - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Directions:

1.  Preheat oven to 300F. 

2.  Place torn collard pieces in a large bowl and drizzle with olive oil.  Sprinkle sea salt over the collard pieces. (I usually start with about 1/8 tsp salt.)  Gently toss the collard pieces with your hands to evenly coat with olive oil and sea salt.  

3.  Spread the collard pieces in one even layer on a baking pan or baking sheet.  (I usually need at least 2 for this amount of greens.)

4.  Place the pans into the oven and bake for about 15 minutes or until the greens are crisp.  (Be sure to not let them get too brown as that can bring out a bitter taste.)

5.  Place pan on rack to cool and enjoy immediately!  

Serves: 4

Nutritional Information:

Calories:  72   Carbohydrate: 8 g   Protein:  3.5 g   Fat:  4 g   Cholesterol: 0 mg   Fiber:  5 g   Sugar:  0.7 g  Sodium:  102 mg

Excellent source of: folate, vitamins C, A, and E, and calcium

Good source of:  omega 3 fatty acids, riboflavin, vitamin B6

Easy Collard Chips - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Warm Buckwheat Groats with Apples and Cranberries

Warm Buckwheat Groats with Apples and Cranberries ©2012 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

It's officially fall, and during this time of year, I'm ready to break out the warm, slower-cooking breakfast dishes, like hot oatmeal or quinoa.  Well, I am ready to try something new, so I experimented with whole buckwheat groats. Buckwheat groats are the hulled fruit seed of the buckwheat plant.  The seeds have a mild flavor that is intensified with roasting or toasting.  Nutritionally speaking, buckwheat groats are a good source of fiber, magnesium, and manganese.  It is also gluten-free for those who need that option.

Hot buckwheat groats - ©2012 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

 While I'm sharing it as a hot cereal, it can also be added to soups and stews or combined with vegetables, nuts or seeds, and herbs or spices for a chilled salad.  Buckwheat groats can also be used in pilafs, casseroles, or stuffings in place of brown rice or other grains.

Buckwheat groats - ©2012 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

I love the crunchy texture of buckwheat groats, and it has a slightly earthier flavor than other grains, like brown rice or steel-cut oats, with which most people are familiar.  If you like texture, then this dish will definitely serve it up with the groats, chopped apples, and cranberries.  If you wanted even more crunch, you could even add nuts, like pecans or walnuts.  Need kid-friendly breakfast dishes?  This one is kid-tested and approved!  Enjoy this slower-cooking breakfast dish on a weekend and save leftovers for easy reheating during the week.  It saves nicely in the fridge for at least 2-3 days after cooking.  Enjoy!

Have you tried buckwheat groats?  How do you enjoy them?  Will you give this recipe a try?  

Warm Buckwheat Groats with Apples and Cranberries

Adapted from: Jenn Cuisine, jenncuisine.com

{Print recipe}

Ingredients:

1 cup buckwheat groats, rinsed

1 Tbsp coconut oil (or butter)

1 cup coconut milk (I use canned coconut milk. I require dairy-free recipes for my son who's sensitive to cow's milk. You could use cow's milk or other alternative milk, too.)

1 1/2 cups water

1 stick cinnamon

1 pinch nutmeg

1/2 tsp salt

1 large apple, cored and chopped

1/4 cup dried cranberries

100% pure maple syrup and extra milk for drizzling

Directions:

1.  Combine the buckwheat groats, coconut oil, coconut milk, water, cinnamon, nutmeg, and salt in a large saucepan over high heat, and bring to a boil.  Reduce heat to low, cover, and simmer, stirring occasionally, for about 30 minutes or until the groats are soft and tender and the liquid is absorbed.

2.  Once cooked, remove from heat and stir in the apples and cranberries.  

3.  Drizzle with maple syrup and extra milk before serving.  (The fruit adds a nice hint of sweetness, so you could skip the maple syrup, if you like.  Or you could opt for stevia for sweetness, too.)  Enjoy!

Serves:  4

Nutritional Information:  

Calories:  383   Carbohydrate:  47 g   Protein:  6 g   Fat:  21 g   Cholesterol: 0 mg   Fiber:  5.5 g   Sugar:  11 g (3 grams added sugar from maple syrup)   Sodium:  308 mg

Excellent source of: zinc

Good source of:  thiamin, riboflavin, niacin, and iron