Summer Super Foods

As the weather heats up, you may find yourself craving cool, crisp, refreshing meals. You’re in luck! Fresh produce abounds in the summer making it the ideal time to meet the recommended 9 servings of fruits and/or vegetables per day. Summer produce will cool you down and leave you feeling light and refreshed.

Fruits and vegetables anytime of year are nutritional powerhouses. But summer produce has an edge up with the variety that is available. Below are some summer super foods, just in time to shape up for summer!

Berries: Any berry will do…no need to discriminate! Blueberries, raspberries, blackberries and strawberries are the most common and are all very high in vitamin C. This vitamin is important for your immune system but it also helps in collagen production to maintain skin elasticity. Berries are also a great source of fiber since the seeds are found in the fruit. Because of their lower sugar content, berries are lower in calories than most other fruits. While the serving size for fruit is typically ½ cup for 60 calories, the serving size for berries is 1 cup for 60 calories.
How to use: Add berries to yogurt for breakfast, put them in a salad for lunch, pair with some nuts for a snack or eat fresh berries for a light summer dessert. One of the most popular desserts at the Resort is Chocolate Covered Strawberries; just strawberries dipped in a bit of dark chocolate.

Melons: As with berries, melons are also low in calories. They have a very high water content making them ideal for proper hydration during the hot summer months. They are a great source of vitamin A, which is important for eye health. Watermelon is high in lycopene, a powerful antioxidant that may help to reduce your risk for certain types of cancers.
How to use: Melons are a great complement to cottage cheese. This meal pairs fiber (melons) with protein (cottage cheese) to keep you full and satisfied. They also make a great side dish for any backyard BBQ.

Bell Peppers: These, hands down, are my favorite vegetable. They have a subtle crispy sweetness that I love. I also love that they are so versatile and can be used in just about any dish, cooked or raw. There are four common colors: red, yellow, orange and green. Green is the least sweet tasting but all are great sources of vitamin C. In fact, did you know that a red bell pepper has three times more vitamin C than an orange? One whole bell pepper is about 25 calories with 3 grams of fiber.
How to use: Try adding bell peppers to an omelet for breakfast or throwing them in a salad for lunch. They also make a great substitution for chips or crackers for dipping into hummus or a low calorie dip. Try that for your afternoon snack!

Tomatoes: Nothing screams summer more than fresh red tomatoes. Be it Roma tomatoes, cherry tomatoes, slicing tomatoes…any of these will add flavor and nutrition to your summer meals. Tomatoes are high in vitamin A and C. They also contain lycopene, an antioxidant that may help protect against cancer. The lycopene found in processed tomatoes (tomato sauce) is more easily absorbed than in fresh tomatoes.
How to use: The most common way to use tomatoes is slicing them for sandwiches or salads. Pairing them with a small amount of fresh mozzarella and basil can be a nice appetizer or snack.

Spinach: Spinach could top any list of super foods given its stellar nutritional profile. When eaten raw, spinach is very high in vitamin C, vitamin A, vitamin K and folic acid. Cooked spinach is also high in calcium and iron. These nutrients help in building bone density, boosting immunity, promoting eye health and may enhance mood. You have to act fast though; spinach will start to wilt within 3 days.
How to use: Start your day with spinach by adding a handful to your morning smoothie. Besides the green color, I promise you won’t even know it is there! My favorite smoothie is 1 banana, 1 cup almond milk (or regular milk), a few handfuls of spinach and ¼ cup raw rolled oats. If you want a more traditional approach, add it to eggs, put on sandwiches or use as a base for salads.

Eating well means feeling well! So to have a super summer, start your day with yogurt and berries, pack a sandwich with sliced tomatoes for lunch, bell peppers and hummus can be your afternoon snack, have a spinach salad with dinner and enjoy some melon for dessert.

Emily Fonnesbeck RD,CD

Do Try Some Honeydew

Want more volume with your daily fruit selection? Give some honeydew melon a try! One full cup of honeydew melon pieces is only sixty calories, not too mention a good source of potassium and Vitamin C! Try a few slices for snack, grilled for a simple barbecue dessert or use the following breakfast recipe for a creative spin on a parfait!

Honeydew Melon Parfait

Ingredients for 1 serving:
1 cup honeydew pieces
1/2 cup blueberries
1/4 cup of dried oats
1 tbsp. crushed walnuts
6 ounces plain greek yogurt
1 tsp. honey
1 packet of stevia
Fill half a hollowed out honeydew melon with yogurt at the base, then melon pieces and berries. Top with oats and end with a sprinkle of the crushed walnuts, honey and stevia. It's the plate method (1/4 whole grain, 1/4 lean protein, 1/2 fruit) in a breakfast bowl!

Jessica Hummel, Nutrition Counselor

Late Night Eating

There is a bit of confusion about whether eating in the evenings or later at night is healthy. This is a question we frequently get from guests, and there is a lot of misinformation out there. Many people think they need to stop eating after 8:00 pm. But this is not necessarily the case.

I was happy to recently came across an article titled, 'What time should I stop eating?' (click the link). It's written by a registered dietitian and contains some great information. I wanted to share the main points of the article, as I think they are informative and valid.

The problem with eating late is not the lateness of the hour, but the quantity and quality of the calories consumed. It's better for the body if we spread our calories throughout the day rather than eat them all in one sitting. Our bodies and brains need to be fuelled on a regular, consistent basis. But because people have busy lives, they often skip meals or eat very little during the day, and by the time they finally sit down to eat their evening meal, they are ravenous. As a result of this, they tend to eat larger than normal quantities of very high calorie, high fat, or high sugar foods. This is not healthy for the body and can lead to weight gain.

Eating after 8:00 or 9:00 pm is not a problem, as long as you have spread your calories throughout the day and you are not overeating at this time.

In general, it is better for our bodies if we consume the bulk of our calories when we are most active (i.e. physically or mentally active). Many people are most active during the morning and afternoon hours. But some people may work swing shifts or work over nights. In this case, it would be better for the body to consume calories during these working hours when the calories are more likely to be burned off.

The article talks about the '70 percent rule,' which means that you consume 70 percent of your calories during the day and leave the remaining 30 percent for the evening meal. The timing of this meal doesn't matter, as long as you finish eating at least 90 minutes before you go to bed.

I have found that my body works best when I eat 3 meals and 2 snacks throughout the day. My second snack is eaten after dinner, usually around 9:00 pm. This works for me, as it satisfies my hunger until I go to bed a few hours later. But everyone is unique. I realize that what works for me may not work for others. The best thing you can do is eat regular meals and snacks, spreading your calories throughout the day and providing your body with energy on a consistent basis.

So, don't feel bad if your schedule is such that you eat your evening meal a bit later in the day or if you need an evening snack. This is perfectly acceptable. Just plan for it, try and make sure it's balanced and healthy, and ensure you are eating consistently throughout the day so you aren't ravenous in the evening.

Rachel Andrew MPH, RD, CD

Summer Grilling

As the weather warms up, you may find yourself attending many outdoor barbeques. The good news is grilling is a great way to prepare foods. It requires no water and has a short cooking time, two variables that can lead to nutrient loss. Water leaches vitamins from food and longer cooking times can destroy nutrients. The bad news is that grilled foods are often served with heavier dishes. Here are some tips on how to lighten up your summer barbeques.

1. Grill Leaner: Instead of using ground beef, pork hotdogs, sausage or bratwursts try ground turkey, chicken breast, lean poultry sausages (Applegate Farms brand), veggie burgers and fish.

2. Build a Better Burger: Top your lean meats with whole grain buns, ketchup, mustard, lettuce, tomato, onion, pickles and/or salsa.

3. Don’t Forget the Veggies: Grill veggie kabobs and ears of corn right along side your meats. Or bring fresh veggies with a healthy dip. Try mixing plain non-fat greek yogurt with dill weed, minced onion and pepper for a protein packed, low calorie dip.

4. Snack Smarter: For a healthier take on chips, try a few of these brands: Terra chips, Original Sun Chips, Food Should Taste Good, Kettle Brand baked potato chips and Pop Chips. Although these are a more natural and healthier way to satisfy your need to crunch, you still need to watch the portion size!

5. Always Serve Dessert: Summer is full of colorful fruits that can satisfy your sweet tooth. Watermelon, cantaloupe, strawberries, blackberries, blueberries and raspberries will make a beautiful fruit salad. These fruits also have a high water content, which makes them perfect for staying hydrated in the heat. For another idea, you could make fruit popsicles for dessert by pureeing fruit and freezing in popsicle molds.

Here are a few menu ideas for your next barbeque:

Menu 1:
• Turkey burger on a whole grain bun with ketchup, mustard, lettuce, tomato, onion and pickles
• Veggie kabob
• Favorite chip from above brands
• Fruit salad

Menu 2:
• Grilled salmon or chicken
• Corn on the cob
• Veggies and dip
• Favorite chip from above brands
• Fruit popsicle

Enjoy!

Emily Fonnesbeck RD,CD

The Health Halo

As a continuation of the last blog post about why we choose to overeat - Cornell also studied a whole list of other triggers for eating more food. One that kept coming up again and again was the phenomenon of the 'health halo'. People tended to overeat at so called healthy restaurants and felt that a meal selection at McDonald's would be much more calorie dense than an identical meal served at Subway. Also, people studied had a tendency to assume that foods labeled as organic/low-fat/healthy/etc. were automatically low calorie selections, when in fact they were not. Please don't be fooled by the health halo and move to assume a food is a healthy choice just because the marketing says so! Marketers can be quite deceiving, so ALWAYS check the ingredients list as well as the nutrition facts label on every single food item you consume. And any food option, healthy or not, still needs to be portion controlled in order to control your calorie intake!

Jessica Hummel, Nutrition Counselor

Salsa--A Great Summer Food

I am a huge fan of salsa. It's fresh, full of flavor, contains lots of healthy vegetables, and is usually pretty low in calories. Summer is a great time to use different salsas in grilling, as sauces and dips or even as vegetable side dishes.

Last spring I did a blog post on a healthy Black Bean Salsa (click the link) that is one of my favorites. I love this recipe because it tastes great, incorporates a good balance of healthy carbohydrates, protein and fat, is packed with nutrients, and is very versatile. This salsa makes a great side dish when grilling, can be used as a type of salad, works great for a snack, or can even make a main meal if served over brown rice or rolled up in a whole wheat tortilla.

I also really enjoy making my own tomato salsa. It is very easy to do and can be healthier than buying ready-made salsas, as you can use fresh, wholesome ingredients and reduce the amount of sodium used in the recipe. To make your own salsa, just quarter a few fresh, ripe tomatoes and place them in a food processor. Then add 1/2 of a purple onion, a few cloves of garlic, some fresh lime juice, some fresh cilantro and a pinch of salt. I like to add a bit of cumin to give my salsa a more smoky flavor. If you like some heat to your salsa, you can add a fresh chopped jalapeno pepper or a pinch of cayenne or chilli powder. Ancho chilli powder is another spice I like to use in salsa, as this gives a really nice smoky flavor without adding a lot of heat.

Just blend all the ingredients together, and it's done. If you like your salsa less chunky and more smooth, blend for a longer time until you get the consistency you want.

Salsas can be used as dips for various foods like raw vegetables, whole grain crackers, or whole grain tortilla chips. For a healthier tortilla chip, try making your own. Just cut some corn tortillas into triangles, place on a baking sheet, and bake in the oven until crisp. You can brush a little olive or canola oil on top before baking, if desired.

Salsas can make great sauces for grilled fish, steak, burgers or chicken. Adding salsa to these dishes is a good way to boost the flavor and nutritional content of your meal without adding a lot of calories. You can also replace your salad dressing with salsa for a healthier, lower-calorie option. Salsas are also a great way to add vegetables to classical Mexican dishes like tacos, burritos and fajitas.

So try adding salsas to some of your favorite summer grills, salads or snacks. It's a great way to sneak in those vegetables and boost the nutritional value of your food!

Rachel Andrew MPH, RD, CD

Eating Out: Asian Food

I love Thai Food. I am lucky to have a great Thai restaurant in town that we frequent often. Their wait staff is very helpful and knowledgeable about how foods are prepared. They are open to modifications, substitutions or special requests. They also offer brown rice, tofu, sauces on the side, great low calorie soups, etc.

However, Americanized Asian food is probably the least healthy option when eating out. Thick, heavy sauces, high amounts of sodium and low quality protein sources are only some examples. With so many guests asking about eating out each week, I thought I should share this article I found recently:

Asian food can be a nutritional disaster if not ordered with care

It highlights each type of Asian cuisine and offers tips on which dishes may be good options and which dishes should be avoided. If you do want to order a heavier meal, don't be afraid to ask for the sauce on the side and add a smaller amount yourself. Be sure to ask for brown rice and a to-go box to take home half of your meal.

What strategies do you use when eating out? What types of cuisine do you like? If you have a question about a particular dish, I would be happy to look into it!

Emily Fonnesbeck RD,CD

Hunger or Craving?

A recent study from Cornell University tested hunger versus a craving by telling a group of secretaries that they had won all the candy they could eat in a month. Part of the group were given candy dishes on their desk, part had candy dishes six feet from their desk and some were given opaque rather than clear containers. The results were that for those with candy on their desk an extra 225 calories of candy were consumed per day in the form of 9 Hershey Kisses. The secretaries who had to get up and walk six feet to retrieve the candy ate only four candies per day. Also, the secretaries who could see their candy through the container consumed about two more candies per day than those who were given opaque dishes.

When the group with the candy six feet away were asked if they ate less because the walk was too far their response was no. The main reason they ate less was because having to get up made them really think twice about if they were hungry or just emotional eating. I would definitely remember this study next time you find yourself in the kitchen after you have already consumed a full meal - are you really experiencing hunger right now? Take an extra five minutes to really think on that. Is it hunger or am I just bored/tired/stressed/lonely/etc.? And if it is not hunger, will eating really solve that emotion or just snowball it?

A trick that I will use when I find myself poking around the fridge is the following. I will think do green beans sound appetizing to me right now? If they do, generally I am experiencing hunger. If not - and all I can think about is the left over piece of cake I know is in the fridge somewhere - it's a craving for sure!

Jessica, Nutrition Counselor

Label Reading: Part 4

I am teaching the last of my label reading workshops at The Resort this week. As discussed in my last three blog posts, these sessions involve examining food labels from different categories of foods to determine which products are healthier than others.

This week we are examining breads and energy bars. We are also discussing a few snacks items. Below are some general tips of what to look for in these types of products.

1) Breads:

• Look for 100% whole wheat or 100% whole grain breads
• The first ingredient should be a whole grain
• Look for at least 3 or more grams of fiber per serving
• Avoid enriched or bleached flours
• Avoid hydrogenated, partially-hydrogenated, modified or fractioned oils
• Avoid high fructose corn syrup
• Avoid artificial additives, sweeteners, colors or flavors

Some examples of better bread options could include: Oroweat or Arnold brand 100% Whole Wheat Sandwich Thins, Oroweat, Arnold or other brand 100% Whole Wheat/Grain Double Fiber breads, Thomas brand 100% Whole Wheat Bagel Thins, 100% whole grain sprouted breads, and Great Harvest Bread Company Honey Whole Wheat or other whole grain breads.

2) Energy Bars:

• Look for short ingredients list (avoid long list of artificial ingredients)
• Look for bars made with more natural ingredients
• Avoid a lot of added sugars--look for bars that are sweetened naturally with fruit
• Look for whole grains or rolled oats
• Avoid hydrogenated or partially-hydrogenated oils

Some examples of better energy bar options could include: Larabar (any variety), Pure Organic bar (any variety), and Fruition bar (any variety).

3) Snacks:

• Nuts can be a good snack in moderation. In most cases, it is better to avoid buying pre-made nut mixes as these tend to have added sugars, salt, artificial sweeteners and other such ingredients. It's often better to buy plain raw or roasted nuts and then make your own mix with things like seeds, dried fruit or pieces of dark chocolate.
• Homemade popcorn can be a good snack. In general, it's better to make your own popcorn from scratch. This way you can control what you do or don't put in it. You can have it plain, add your own spices or natural sweeteners, add Parmesan cheese on top for a protein source, or make it with a healthier oil or butter (for example, Land O Lakes Butter Olive Oil Mix).
• Store-bought popcorn can be an okay option as well. Read the food label and try to avoid hydrogenated or partially-hydrogenated oils. Try to avoid artificial sweeteners like sucralose, acesulfame K or others. Light popcorns can be good options as these tend to have less calories, but check the ingredients list to avoid artificial sweeteners or hydrogenated oils.

Rachel Andrew MPH, RD, CD

Kale Chips

I will admit that in the past I was very intimidated by kale. To me it was for decoration on the salad bar. But knowing how nutritious it is, I was determined to try it in some form. I actually tried it in a smoothie instead of using spinach, added it to soup, and then I tried kale chips. Of all three, the kale chips won. They are oddly addicting! Here is a link to a recipe:

Baked Kale Chips

And this is only one idea! You could try adding different seasonings like curry powder, ginger, garam masala, creole seasoning, lemon pepper...or even try adding some parmesan cheese.

Kale is VERY high in antioxidants, if not the highest among vegetables. It is a member of the cabbage family so it contains a phytochemical called allyl-isothiocyanate which helps to fight cancer. The most common type of kale, and what you would probably see at the grocery store, is Dinosaur Kale. Also somewhat common is Red Russian Kale which has a purple trim around the edges. Both would be superb so go with what you can find.

Has anyone tried these before? Did you like them? How do you prepare them?

Emily Fonnesbeck RD,CD

Add Color to Your Grains

Recently I have been trying to spruce up my whole grains section of the plate - I have become bored with the same old selections from day to day! A great way to spice up your grains and add loads of volume without the excess calories is by mixing in herbs, vegetables and fruits. For example, which grain selection would fill you up more? One half a cup of cooked bulgur or one whole cup of tabouli(bulgur mixed with herbs and veggies)? The tabouli! If you have fallen into a whole grain slump, give the below colorful grain selections a try.

Mexican Style Brown Rice
Combine 1/2 cup cooked brown rice with 1 cup fresh pico de gallo, then top with a dollup of greek yogurt and 1 slice of avocado. Serve with grilled fajita style chicken breast flavored with minced garlic, onion and bell peppers for a definite crowd pleaser!

Roasted Vegetable Ratatouille Pasta
Roast vegetables of choice (my favorite combination is cauliflower, mushrooms, zucchini,onions and tomatoes) by thinly slicing them, add a touch of spray olive oil then sprinkle on top oregano, basil, black pepper and minced garlic. Lay out on a sheet pan and cook in the oven at about 400 degrees for roughly 25 minutes or until crispy. Then add the vegetables to half a cup of cooked whole wheat pasta and mix in 1/2 cup of tomato basil marinara sauce.

Citrus Tabouli
Combine 1/4 cup cooked bulgur with 3/4 cup of the following mixture: chopped tomatoes, chopped parsley, chives, chopped onion and thinly sliced jicama. Squeeze on top some fresh lemon and lime to taste.

Dessert for Breakfast Oats
Cook 1/2 cup oats with 1 cup of unsweetened almond milk, then pour in bowl. Add to the oats 1 full cup of sliced strawberries, 1 tablespoon of baking cocoa powder, 1 teaspoon of cinnamon and 1 packet of stevia. If you want to add a bit more protein feel free to throw in a few walnuts or almond slivers or a few ounces of greek yogurt!

Please share your creative ways to spice up those grains!
-Jessica
jhummel@biggestloserresort.com

Label Reading: Part 3

I am teaching the third label reading session this week at The Resort. As discussed in my last two blog posts, these sessions involve examining a few different categories of foods to determine which products are healthier than others.

This week, we are looking at three categories of foods, including: 1) cereals, 2) mayonnaise, and 3) frozen treats. Below are some general tips of what to look for in these types of products.

1) Cereals:

• Approximately 100-200 calorie range per serving
• First ingredient a whole grain
• At least 3 or more grams of fiber per serving
• Less than 6 grams of sugar per serving (if the cereal has dried fruit, less than 12 grams of sugar per serving)
• Avoid hydrogenated, partially hydrogenated, fractioned or modified oils
• Avoid high fructose corn syrup or lots of added sugars
• Avoid artificial additives, sweeteners, colors or flavors

Some examples of better cereal options could include: Regular or Multigrain Cheerios, plain Shredded Wheat, Wheat Chex, Bran Flakes, Cascadian Farms brand, some Kashi cereals, and Ezekiel brand.

2) Mayonnaise:

• Look for healthy oils (canola, olive, flax, rapeseed)
• Low fat options can be less calories
• Be careful with fat free mayos, as these tend to have more sugars, chemical or artificial ingredients
• Avoid high fructose corn syrup

Some examples of better mayonnaise options could include: Regular or reduced fat Vegenaise, reduced fat mayos made with olive oil or canola oil, and Spectrum Naturals Canola Mayonnaise.

3) Frozen Treats:

• Look for shorter ingredients list (avoid long list of ingredients)
• Look for products that have more natural ingredients rather than lots of chemicals or artificial ingredients
• Treats sweetened with fruit or fruit juice can be better options
• Avoid artificial sweeteners (aspartame, sucralose, etc.)
• Low-fat options can be okay (can be lower in calories, but check to make sure they haven't added a lot of extra sugar)
• Low sugar products can sometimes be the same or more calories compared to regular products--also these will contain artificial sweeteners

Some examples of better options may include: Dreyer's All Natural Fruit Bars, Stone Ridge Creamery Fruit Bars, different ice cream brands that use all natural ingredients (the calories will vary on these), Skinny Cow Low Fat Fudge Pops (Weight Watcher's Fudge Bars are similar). Be careful on other Skinny Cow, Weight Watchers or other low-calorie frozen treats, as once you get more complex than a fudge bar, the ingredients lists get much longer and include more artificial ingredients.

Rachel Andrew MPH, RD, CD