What are Empty Calories?

Examples of “Empty Calorie” foods:

• French fries, fried chicken, chips and all other deep-fried foods. A large order of fries from a fast food chain can contain up to 570 calories with a whopping 30 grams of total fat!
• Candy, soda, and other sweetened packaged foods. A can of soda contains about 130 calories as well as additives and colorings.  Heaps of calories from sugar, but no micronutrients.
• Beer, wine, and all other alcoholic beverages. A can of beer contains about 150 calories from sugar and not much of anything else.  In addition, calories from alcohol tend to be stored as fat in the abdomen (leading to a “beer belly”).
• Refined grains such as crackers, cookies, white rice and white bread.

How to avoid “Empty Calories”

• Avoid deep-fried foods. Instead of deep-frying use other methods of cooking.  Try a baked potato with skin instead of fries, or a piece of baked skinless chicken breast instead of fried chicken.
• Avoid sweetened drinks and canned drinks.
• Try whole grains instead of refined grains. Whole grains are packed with beneficial fiber and antioxidants.  Try a slice of whole-wheat bread instead of of white bread.  Have a bowl of steel cut or unsweetened oatmeal instead of croissants, pastries, cornflakes, and sweetened cereals.
• Snack on fruits! Instead of grabbing a box of crackers in the mid-afternoon, snack on fresh fruit.  Try dipping them in low-fat cottage cheese and yogurt to get additional calcium and protein.

Quinoa with Butternut Squash and Lemon

Quinoa (pronounced keen-wah) is gluten free and a highly nutritious food from South America. Quinoa contains more protein than most grains and offers a more evenly balanced array of amino acids, the building blocks of protein, making quinoa an excellent protein source.

Ingredients
2 cups butternut squash, (about 10 oz.)
1 tsp. lemon juice
1 cup quinoa
1/4 cup chopped shallots
4 cloves garlic, minced
1 tsp. dried thyme                                                                              
2 1/2 cups vegetable broth
1 tsp. grated lemon peel
1-2 TBS. lemon juice
salt and freshly ground pepper, to taste
2 TBS. lightly toasted pine nuts (optional)
1 tsp. minced fresh chives (optional)

 Preparation
Preheat oven to 400F.

1. Cut the squash in half and scrape out the seeds and strings. Peel and cut into 1/2-inch cubes and toss   with 1 teaspoon of lemon juice.
2. Place cubes on a non-stick baking sheet, sprinkle with salt and pepper, and bake for 15 minutes, stirring halfway through.
3. Place quinoa in a fine-mesh strainer, rinse well and drain.
4. Heat a deep, non-stick pot. Add shallots and garlic and cook, stirring, until shallots soften slightly.
5. Add the quinoa and toast it until it has dried out and begins to exude a toasty aroma.
6. Add the squash along with thyme and vegetable broth. Reduce heat to low and cover. Cook, stirring once or twice, until all broth is absorbed, about 20 minutes.
7. Stir in the lemon peel and 1 tablespoon of lemon juice. Season to taste with salt and pepper, and add more lemon juice if needed.
8. Serve with toasted pine nuts and chives sprinkled on top.

 Nutrition Facts: 4 servings
Calories 240
Fat 5.7 gm
Protein 8.4 gm
Carbohydrates 41.2 gm
Sugar 1.7 gm
Fiber 5.2 gm
Cholesterol 0 mg
Sodium 291.8 mg

National Breast Cancer Awareness Month

October is National Breast Cancer Awareness Month – dedicated to increasing the awareness of early detection of breast cancer and early treatment to save lives.

Approximately 200,000 women are diagnosed with breast cancer every year in the United States alone.  As recently published in the American Journal of Epidemiology, approximately 40% of breast cancers among postmenopausal women may be prevented through lifestyle changes.

Research has recently identified the association between diet, exercise, and other modifiable lifestyle choices and the risks for certain types of cancer.  There is no surefire way to prevent breast cancer, yet following these tips can significantly reduce your risk and improve your overall health:

• Strive for a healthy weight
• Eat healthy: Choose more whole grains, fruits, and veggies and less red meat.  Have a registered dietitian review your diet to see where improvements can be made.
• Exercise more
• If you drink alcohol, consume in moderation: Even a drink or two a day of alcohol may raise the risk of the most common type of breast tumors.
• Limit intake of animal fat, including red meat, dairy, and butter
• Reduce exposure to estrogen: Unwanted sources include extra weight, alcohol, and red meat.  Hormone Replacement Therapy – avoid long-term, high-dose hormones after menopause.
• Perform monthly breast self-exams
• Reduce stress to strengthen your immune system
• Stop smoking
• Visit your doctor annually and increase your chances for early detection
• Annual breast exams for women over 20, and
• Annual mammograms for women over 40
• Request an ultrasound or MRI if you have dense breasts, or if you felt a lump, but nothing showed up on the mammogram

Probiotics and Intestinal Health

Intestinal health is much more than just daily regularity. Your body’s ability to absorb nutrients depends on the health of your intestinal environment. If the intestines are overwhelmed with bad bacteria, your intestinal health can become compromised. The body needs to have a healthy balance of good bacteria to function at its best. Eating the right foods and avoiding stress are key to maintaining this balance, and for most people in good health, the balance of good to bad bacteria remains fairly constant. But with everyday stresses, lowered resistance, and occasional environmental challenges, bad bacteria can put the body into imbalance.

Probiotics are especially helpful in alleviating occasional diarrhea, as well as the gas, bloating and discomfort that come along with it. The “good” bacteria in probiotics can help to displace the “bad” bacteria that cause diarrhea, and they can also help to restore the normal ratio of good to bad bacteria in the body. Probiotics also produce substances that help prevent the growth of harmful bacteria, and have been shown in clinical trials and real-life situations to shorten the duration of episodes of occasional diarrhea.

Visit our wellstore store to see which probiotic product may be helpful to you as there are several strains. For example, if you are traveling out of the country and prone to traveler’s diarrhea or taking antibiotics, then Proboulardi would be the best choice.  If you have IBS, Crohn’s, colitis, or constipation, then Ultra Flora DF or Ultra Flora IB (extra strength) is for you.

Garden Fresh Gazpacho

Keep your kitchen cool and your body fueled with antioxidants. Serve with warm, crusty bread or baked tortilla chips for a light meal that tastes like a garden in your bowl.

Serves 8

Ingredients
2 stalks celery
1 large cucumber
1 brown onion
1 red pepper
1 yellow pepper
1 large carrot
12 large plum tomatoes
3 cups low sodium tomato juice or strained pureed tomatoes
2 TBS. red wine vinegar
2 TBS. extra virgin olive oil
salt and freshly ground black pepper, to taste
1 medium avocado

Preparation
1.  Wash and dry all vegetables.
2.  Dice vegetables into small-medium sized cubes and put into a large bowl.
3.  Add 2 ½ cups tomato juice, red wine vinegar, olive oil, salt and pepper.
4.  Refrigerate over night to let the flavors mingle.
5.  Place half of the mixture into a food processor or blender and puree to desired consistency.  If too thick, add more tomato juice.
6.  Put a ladle of pureed soup into a bowl and top with a ladle of the diced, chunky mixture.
7.  Top the gazpacho with thinly sliced or diced avocado.
8.  Serve with warm, crusty bread or baked tortilla chips.

Nutrition Facts
Calories  120
Fat  6 gm
Protein  3 gm
Carbohydrates  17 gm
Fiber  4 gm