It’s strawberry season

It's Strawberry Season

It is the time of year when strawberries are in abundance in the Raleigh area. Whether you get them from the supermarket, farmers market, or pick them yourself at a local farm, they are sweet and ready to eat. You can even grow them in your own backyard. Strawberries are a great snack and are often referred to as "nature's candy". They provide a variety of nutrients including vitamin C, fiber, folate, potassium, and are high in antioxidants. They are also low in calories, providing 50 calories for 1 cup of strawberries. And best of all, strawberries at this time of the year are delicious.

 

Below are some great ways to eat strawberries this summer season

• Add them to a cup of nonfat yogurt.
• Add them to a salad at lunch or dinner.
• Make a smoothie mixed with strawberries, bananas, milk, and ice.
• Make a fresh strawberry jam.
• Add balsamic vinegar and a small amount of sugar for a tasty strawberry side dish at dinner.
• Dip a strawberry in melted dark chocolate and let it harden in the refrigerator. Then enjoy it as an after dinner treat.
  
  

Chicken and Strawberry Salad

(Recipe from CookingLight.com)

Ingredients

Dressing

• 1 tablespoon sugar
• 2 tablespoons red wine vinegar
• 1 tablespoon water
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 2 tablespoons extra-virgin olive oil 
  
  Salad
• 4 cups torn romaine lettuce
• 4 cups arugula
• 2 cups quartered strawberries
• 1/3 cup vertically sliced red onion
• 12 ounces skinless, boneless rotisserie chicken breast, sliced
• 2 tablespoons unsalted cashews, halved
• 1/2 cup (2 ounces) crumbled blue cheese
  
  Preparation
  1. To prepare dressing, combine first 5 ingredients in a small bowl. Gradually drizzle in oil, stirring constantly with a whisk.
  2. To prepare salad, combine romaine and next 4 ingredients (through chicken) in a bowl; toss gently. Place about 2 cups chicken mixture on each of 4 plates. Top each serving with 1 1/2 teaspoons cashews and 2 tablespoons cheese. Drizzle about 4 teaspoons dressing over each serving.
  
  

When going to the supermarket it is always helpful to have a shopping list (and trying to stick to it).  This helps to avoid “impulse purchases” which lead to spending more money and likely bringing home unhealthy food items. Below is a link to some apps available for making a weekly food shopping list on your smart phone.

 http://online.wsj.com/article/SB10001424127887324787004578497134076534410.html

Stress manangement through a healthy diet

Stress Management Through a Healthy Diet

What you eat plays a large role in stress management. The list below provides many food sources to help you look and feel your best every day.

·         Complex Carbohydrates may reduce stress by increasing serotonin levels in our bodies. Whole grains, high fiber breads and cereals, brown rice, and whole wheat pasta are great sources of complex carbohydrates.

·         Vitamin C may reduce stress hormone levels while strengthening the immune system and reducing free radical formation. Good food sources include in oranges, strawberries, blueberries kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and grapefruit.

·         Magnesium helps to regulate the levels of cortisol, a hormone released when the body is stressed. Good food sources include spinach, salmon, beans, and nuts, and apricots. Try to have fatty fish at least one time a week, make a vegetarian chili, and snack on nuts on a regular basis.

·         Omega 3 fatty acids help regulate cortisol levels. Good food sources include flaxseeds, walnuts, soybeans, and salmon. Try using ground flaxseed on yogurt, in homemade breads, and in a smoothie.

·         Nonfat and lowfat dairy products contain calcium and B vitamins, which are needed for the health of your bones and nerves. The proteins in milk also have a calming effect on the body by lowering blood pressure and reducing levels of cortisol in your body.

Limit your intake of caffeine and alcohol. The chemicals in caffeinated products and alcohol cause the release of the stress hormone adrenaline. This causes an increase in your heart rate and blood pressure, which in turn, can increase your stress level.

Portion Distortion

Portion Distortion: How much should you be eating?

Measuring out your food

1. Measure, measure, and measure some more…
2. Try to use the same size plates/bowls/silverware. This will help you to learn what food portions look like on your plate – when you have a good understanding of portion sizes you can measure less often.
3. Read food labels to help estimate the correct serving size.
4. When eating out, use your hand or other objects as a measuring tool.

• 3 ounces of chicken, fish, or meat = Palm of your hand
• 1 ounce of cheese = Tip of your thumb
• Vegetable or fruit = your fist
• ½ cup of pasta or rice = tennis ball
• Cereal = your fist
• Small potato = computer mouse

Tips for success

1. Use smaller plates
2. Put the proper portion size on your plate. If you want seconds, go for additional vegetables.
3. Do not eat directly out of a bag or carton. Instead, take out an appropriate portion and put it on a plate, container, or baggie to eat.
4. Keep your serving dishes on the counter instead of the table. It will help to reduce the chances of going back for seconds.
5. Do not watch TV or read a book while eating. Try to focus on enjoying the food you are eating and the company you are sitting with.

When Shopping

1. Do not go to the market hungry.
2. Beware of free "samples'. The calories can add up quickly.
3. Whenever possible, purchase individual portion sizes of snacks.
4. Do not buy "mini' sized snacks. It often leads to eating more than you planned.
5. Choose lean/low fat meat/chicken/turkey.
6. Be careful about "fat free" versions of your favorite packaged foods. Fat free, does not mean calorie free, and many times fat free packaged products are not many calories less than their full fat version.

Eating Out

1. Avoid all-you-can eat restaurants.
2. Order a salad (with salad dressing on the side) as an appetizer. This will help you to eat less of your main meal.
3. Eat half of the food on your plate or share an entrée with someone else and order an extra side salad. – ask for a take-out container to take the other half of your meal home.
4. Drink water with your meal.

Reading Food Labels

1. Understand how many servings are in a package.
2. Read the nutrient values to help pick out healthy foods.
   
3. Fat free does not mean calorie free.
4. Compare similar foods to find the healthiest variety.

It’s time to start a vegetable garden

It's Time To Start a Vegetable Garden

 

It is the time of year when more local fruits, vegetables, and herbs are available in the market. But even better than buying this fresh produce from the market, is to grow it yourself. It can be a wonderful experience when you make a salad with your home grown tomatoes, cucumbers, and peppers when you prepare homemade salsa with fresh tomatoes and cilantro, or add strawberries from your garden to your breakfast. It is easy to start a garden, a great way to get fresh organic produce, and can save lots of money at the market.

 

Top reasons to start a garden at home

• You will likely eat more fruits and vegetables. It is more convenient to grab fresh produce from the yard than having to plan a trip to the market. You and your family will also be more excited about eating vegetables and fruit that you worked hard to grow.
  
• The fruits and vegetables will have more nutrients as they will be picked the same day they are eaten. Often, store bought produce has been picked days or weeks before you eat it, and therefore lose many of their nutrients.
  
• Freshly picked produce just tastes better.
  
• You can grow your fruits and vegetables pesticide free.
  
• You will save money. One plant can grow a lot of vegetables.
  
• You can grow herbs which can add flavor to many of your favorite dishes.
  
• By planting, weeding, and watering your plants, you will be outside more and be more active. This will burn calories, build muscle tone, and provide some Vitamin D.
  

 

Tips for a successful garden

• You can build a garden in your yard, in containers, or can even grow herbs under your kitchen window. So no matter how big or small your yard is, you can grow some plants.
  
• Now is the time to start planting. You can purchase soil, vegetable plants, and the tools at your local hardware store. Garden centers have staff available to help you find the right tools and materials needed to make your garden. You can also read online about suggestions for a successful garden.
  
• Be sure to water your garden regularly.
  
• If you will be going out of town, ask a neighbor to check on your garden, and in return for their hard work, allow them to take any vegetables that are ready. By the time you get back home, more will have grown in their place.
  
• Be sure to weed your garden. Weeds will steal the nutrients in the soil. Don't let that happen.
  

 

Enjoy all the fresh fruits and vegetables in your garden!