Hey guys We are going to be taking measurements this week.

Also some exciting news:

For the month of June we will be giving out PRIZESSSSS!!!! every week to whoever earns the most nutrition points. (If multiple people max out there will be a raffle) So keep up with recording your food intake and goals. The person with the most points at the end of the semester wins a GRAND PRIZE !!!!!! :D

All of you have been doing great keep up the good work :D

Optimize Your Nutrition in the Summer!

http://www.health.uab.edu/16172/

 

Debbie Strong MBA, RD
Amy Miskimon

Summer is a great time of the year for buying seasonal produce. The markets and grocery stores are packed with freshly picked fruits and vegetables you will only see this time of year for such great prices. Not only are these fruits and vegetables easier on the wallet but also packed with vitamins, minerals and other key nutrients that will help you optimize your nutrition this summer.
Change up your family’s dinner routine by adding some fun new recipes including these delicious summer vegetables such as summer squash or eggplant. You can never go wrong with a fresh salad topped with some fresh summer tomatoes. Listed below are some fruits and vegetables packed with nutrients and are easy to find during the summer months.
Blueberries: Blueberries are unique to some other fruits because they are packed with antioxidants which may help counteract heart disease, cancers, and other types of illnesses. This powerhouse fruit is also high in fiber and vitamin C. They peak at late summer.
Pineapple: While this fruit is available year round, the peak buying season is between March and July. This is a fruit high in Vitamin C and it also contains an enzyme that relieves indigestion.
Watermelon: Watermelon is a good source of vitamin A and C and also contains some iron. There peak time is from mid-June to late August.
Peaches and Nectarines: These fruits are a good source of Vitamin A and fiber (with the skin). A peach also contains some Niacin, a B vitamin, which is involved in the synthesis of DNA, and helps to maintain the normal function of your skin, nerves, and digestive system.
Summer Squash: This vegetable comes in a variety of sizes and shapes that are great in casseroles and dishes. Squash supplies a moderate amount of Vitamin C, Vitamin A, and fiber.
Eggplant: This oddball vegetable is actually part of the berry family. This plant is great for lighter dishes in the summer clocking in at only 13 calories per half a cup and is composed of mostly water.

Tomatoes: Known for their vitamin C content, tomatoes are one of America’s favorite ingredient for recipes in the summer. Tomatoes are a great source of lycopene, an antioxidant which may reduce the risk of some cancers.

Southwestern Black Bean Cakes with Guacamole

 

4 servings

Prep: 20 minutes
Grill: 8 to 10 minutes

 Ingredients

• 1/2  of a medium avocado, seeded and peeled
• 1  tablespoonlime juice
•   Salt
•   Ground black pepper
• 2  slices whole wheat bread, torn
• 3  tablespoonsfresh cilantro leaves
• 2  clovesgarlic
• 1  15-ounce canblack beans, rinsed and drained
• 1  cannedchipotle pepper in adobo sauce
• 1  to 2 teaspoonsadobo sauce
• 1  teaspoonground cumin
• 1  egg
• 1  smallplum tomato, chopped

Directions

For guacamole, in a small bowl mash avocado. Stir in lime juice; season to taste with salt and black pepper. Cover surface with plastic wrap and refrigerate until ready to serve.
Place torn bread in a food processor bowl or blender container. Cover and process or blend until bread resembles coarse crumbs. Transfer bread crumbs to a large bowl; set aside.
Place cilantro and garlic in the food processor bowl or blender container. Cover and process or blend until finely chopped. Add the beans, chipotle pepper, adobo sauce, and cumin. Cover and process or blend using on/off pulses until beans are coarsely chopped and mixture begins to pull away from side of bowl or container. Add bean mixture to bread crumbs. Add egg; mix well. Shape into four 1/2-inch-thick patties.
Lightly grease the rack of an uncovered grill. Place patties on rack. Grill directly over medium coals for 8 to 10 minutes or until patties are heated through, turning once halfway through grilling.
To serve, top the patties with guacamole and tomato.

Nutrition facts per serving:

• Servings Per Recipe 4 servings

Calories178

• Carbohydrate (g)25
• Fiber (g)9
• Protein (g)11
• Total Fat (g)7
• Saturated Fat (g)1
• Cholesterol (mg)53
• Sodium (mg)487

Oh Spring time your finally here !

Easy Blueberry Tarts

4 servings

Prep: 25 minutes
Bake: 8 minutes

 Ingredients

•   Nonstick cooking spray
• 2  tablespoon ssugar
• 1  teaspoon cornstarch
• 1/8  teaspoon cayenne pepper
• 1/4  cup water
• 1  cup fresh blueberries
• 1  cup fresh raspberries
• 1  table spoonsugar
• 1/4  teaspoon ground cinnamon
• 4  sheetsfrozen phyllo dough (9 x14-inch rectangles), thawed

Directions

1. Preheat oven to 375 degrees F. Lightly coat four 4x2x1/2-inch rectangular tart pans that have removable bottoms with cooking spray; set aside. In a small saucepan stir together 2 tablespoons sugar, the cornstarch, and cayenne pepper. Stir in water and half of the blueberries. Cook and stir over medium heat until mixture is thickened and bubbly. Fold in remaining blueberries and the raspberries; set aside.
2. In small bowl stir together 1 tablespoon sugar and the cinnamon. Place one sheet of phyllo on cutting board. Lightly coat with cooking spray; sprinkle with about 1 teaspoon sugar mixture. Repeat layering with remaining phyllo and sugar mixture, ending with cooking spray. With a sharp knife, cut phyllo stack in half lengthwise and crosswise, forming four rectangles. Ease rectangles into prepared tart pans.
3. Bake for 8 minutes or until phyllo is golden brown. Cool slightly; remove shells from pans. Spoon filling into shells just before serving. Serve warm or cool. Makes 4 servings.

Nutrition facts per serving:

• Servings Per Recipe 4 servings
• Calories131
• Total Fat (g)1
• Monounsaturated Fat (g)1
• Sodium (mg)93
• Carbohydrate (g)29
• Total Sugar (g)14
• Fiber (g)3
• Protein (g)2
• Vitamin C (DV%)19
• Calcium (DV%)1
• Iron (DV%)5

Eggs and Canadian Bacon in Pita Pockets

4 servings

Start to Finish: 15 minutes

 Ingredients

• 1  cuprefrigerated or frozen egg product, thawed, or 4 eggs, slightly beaten
• 3  ouncesCanadian-style bacon, finely chopped
• 3  tablespoonswater
• 2  tablespoonssliced green onion (optional)
• 1/8  teaspoonsalt
•   Nonstick cooking spray
• 2  largewhole wheat pita bread rounds, halved crosswise

Directions

In a medium bowl, stir together egg product, Canadian bacon, the water, green onion (if desired), and salt.
Lightly coat an unheated medium nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add egg mixture to skillet. Cook, without stirring, until mixture begins to set on the bottom and around edge. Using a spatula or a large spoon, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking about 2 minutes or until egg mixture is cooked through but is still glossy and moist. Remove from heat.
Fill pita halves with egg mixture.

Nutrition facts per serving:

• Servings Per Recipe 4 servings
• Calories148
• Total Fat (g)2
• Saturated Fat (g)1
• Cholesterol (mg)11
• Sodium (mg)585
• Carbohydrate (g)19
• Fiber (g)2

Looking for healthy alternatives?  Look no further.......

 Here you will find a great list of alternatives to some of your favorites. ( guys try and look past the girl website, there is some great information here)

http://www.hungry-girl.com/biteout/show/1908


There are simple ways to still enjoy the essence of your favorite foods without hating what they do to your waist band.

Just a few teasers ..... 

                                  Higher fat foods                          Lower Alternatives

Whole milk	Low-fat (1%), reduced-fat (2%), or fat-free (skim) milk
Ice cream	Sorbet, sherbet, low-fat or fat-free frozen yogurt, or ice cream
Whipping cream	Imitation whipped cream (made with fat-free [skim] milk)
Sour cream	Plain low-fat yogurt
Cream cheese	Neufchatel or "light" cream cheese or fat-free cream cheese
Granola	Bran flakes, crispy rice, etc. Cooked grits or oatmeal Reduced-fat granola