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Category: Nutrition 101

Microwave Popcorn

Microwave Popcorn

Hi Everyone,

Microwave popcorn
– I think it’s safe to say we’ve all eaten some at some point in our
lives.  Why not?  It’s low in calories (if you don’t get the
movie theater butter kind), it’s crunchy, most are gluten free and best of all,
it’s convenient.  Unfortunately,
microwave popcorn is actually horrible
for us and our families.  There are
several articles written about the dangers of microwave popcorn and they are
all based on a report from the FDA – read below:

“A report from the FDA indicates that a chemical
coating used in microwave popcorn bags breaks down when heated into a substance
called perfluorooctanoic (PFOA). The Environmental Protection Agency has
identified PFOA as a “likely carcinogen.” Another study has found an acid that
can be extracted from the chemical causes cancer in animals and is “likely to
cause cancer in humans.”

A second potential danger in microwave popcorn is
diacetyl, an FDA-approved chemical found in the fake butter flavoring. There’s
even a debilitating respiratory disease called “popcorn workers lung,” (the
medical name of the condition is bronchiolitis obliterans) suffered by
microwave popcorn factory workers caused by extended inhalation of the
chemical’s fumes. The National Institute for Occupational Safety and Health,
(NIOSH) concluded that diacetyl needs further study so that workers in the
flavorings and snack industry are no longer at risk”.

Read more: http://www.care2.com/greenliving/dangers-of-microwave-popcorn.html#ixzz3go0F9sE7

If microwave popcorn was your “Go-to” snack, don’t
worry.  You can still conveniently make
microwave popcorn with a microwave safe glass bowl and plate, check it out!

http://www.onegoodthingbyjillee.com/2012/09/microwave-popcorn-no-bag-required.html
 

 

 

 

 

Healthy Foods A-Z, “D”

Healthy Foods A-Z, “D”

Good Morning Everyone!
We are on to the letter “D” in our journey through the alphabet of healthy foods!
Dates– Dates are a wonderfully sweet and versatile food that can be a great substitute for sugar or sweetener. They are also a great source of vitamins and minerals, for energy, natural sugars and dietary fiber. Dates have also been found to help strengthen bones and fight off diseases like osteoporosis. They are heart healthy because of their rich potassium content, which has been shown to reduce the risk of stroke and other heart related diseases. Some great and healthy recipes for dates include:
Orange-Date Pumpkin Muffins:
 
The Ultimate Energy Bites:
Dandelion root – Dandelion root is an herb that has been used in many traditional medicine practices for centuries. It supports healthy functioning liver, kidneys, spleen, and gallbladders and is a great detoxifying agent. It often can be used as a coffee substitute, and is also used in brewing dandelion wines and beers. Dandelion root can be consumed in the form of a pill or as something as simple as a component of a salad. Mix 1 teaspoon of dandelion root powder in drinks or food 2-3 times a day. For a dandelion root tea, dissolve the powder in hot water and sweeten with a burst of lemon and a touch of honey or agave. It can also be blended into smoothies, mixed with juices, or sprinkled over cereal and oatmeal.  Click the link below for more info on the health benefits of dandelion root:
Nutrition facts:

Dandelion herb greens (Taraxacum officinale), Fresh,

Nutrition value per 100 g

(Source: USDA National Nutrient data base)
Principle
Nutrient Value
Percentage of RDA
Energy
45 Kcal
2%
Carbohydrates
9.20 g
7%
Protein
2.70 g
5%
Total Fat
0.70 g
3%
Cholesterol
0 mg
0%
Dietary Fiber
3.50 g
9%
Vitamins
Folates
27 µg
7%
Niacin
0.806 mg
5%
Pantothenic acid
0.084 mg
1.5%
Pyridoxine
0.251 mg
19%
Riboflavin
0.260 mg
20%
Thiamin
0.190 mg
17%
Vitamin A
10161 IU
338%
Vitamin C
35 mg
58%
Vitamin E
3.44 mg
23%
Vitamin K
778.4 µg
649%
Electrolytes
Sodium
76 mg
5%
Potassium
397 mg
8%
Minerals
Calcium
187 mg
19%
Iron
3.10 mg
39%
Magnesium
36 mg
9%
Manganese
0.342 mg
15%
Phosphorus
66 mg
9%
Zinc
0.41 mg
4%
Dandelion Root Coffee:
 

 

 

 

 

 

 

 

Dill

This powerful herb traditionally provides the tang to pickles, salad dressings, and fish dishes and is packed with health benefits that make it a great addition to many plain dishes to give them flavor. Dill is a great source of Vitamin A which is used to maintain healthy skin, teeth, skeletal tissue, and soft tissue. It also aids good vision! Here are some great ways to enjoy this nutritious and tangy herb!

 

  • Combine dill weed with plain yogurt and chopped cucumber for a delicious cooling dip.
  • Use dill when cooking fish, especially salmon and trout, as the flavors complement one another very well.
  • Use dill weed as a garnish for sandwiches.
  • Since dill seeds were traditionally used to soothe the stomach after meals, place some seeds in a small dish on the dinner table for all to enjoy.
  • Add dill to your favorite egg salad recipe.
  • Mix together chopped potatoes, green beans, and plain yogurt, then season with both dill seeds and chopped dill weed.
 
Healthy Foods from A-Z, “C”

Healthy Foods from A-Z, “C”

Healthy Foods From A-Z: “C”

Chia Seeds:

These tiny little seeds pack a powerful nutritious punch!  They have a nutty like flavor and you can add them to any food you like making it easy to incorporate into your diet.  Chia seeds not only help our bodies fight off free radicals because of the antioxidants, they are a great source of energy because of the perfect combo of protein, fat (omega 3 fatty acids) and carbs (most from fiber) they provide.  Click the link below to learn more about the chia seed: http://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

Nutrition Facts – www.authoritynutrition.com; www.webmd.com

Serving size = 2tbsp (1 ounce)

Total Calories 139
Fat 9g
Carbohydrates 12g
Fiber 11g
Protein 4g
Calcium 18% RDA
Manganese 30% RDA
Magnesium 30% RDA
Phosphorus 27% RDA

Almond Breakfast Bars with Protein Packed Raspberry Jam: http://www.conveganence.com/almond-breakfast-bars-with-protein-packed-raspberry-jam/

 

 

 

Chocolate & Coconut Chia Seed Mousse:

http://veggiesandgin.com/home/2014/3/1/chocolate-chia-mousse

Cherries:

Aside from being a delicious and refreshing snack in the summer time, there are some incredible healing benefits that come from eating this tart fruit.  Here are just a few of the amazing benefits according to Advanced Pain Management – www.APMhealth.comhttp://cdn2.hubspot.net/hub/253839/file-1236745266-jpg/images/blog-images/cherry-infographic/apm-cherry-infographic-web-full.jpg :

–          Cherries contain anthocyanins (this is what gives them there bright red color) which are packed with antioxidants.  These antioxidants not only fight against free radicals the also block inflammation and inhibit pain enzymes in the same way asprin does.

–          Tart cherries can help reduce age related bone loss and help athletes reduce muscle damage to recover from tough workouts faster.

–          Drinking tart cherry juice in the morning and evening can help you get some quality Zzzz’s at night!!

 

Recipes: I think the healthiest way to eat your cherries is freshly picked or bought from your local farmer’s market, rinse off and ENJOY!  Here’s a recipe just in case you want to get creative J

Cherry Smoothie:

–           1 cup pitted tart cherries

–           1 ripe banana

–           1 scoop of vanilla protein powder

–           1 cup of coconut water

–           ½ cup of coconut or almond milk

–           ½ cup of ice

–           Blend and enjoy!!

Healthy Foods from A-Z, “B”

Healthy Foods from A-Z, “B”

Good Morning Everyone!

We’re on to the letter “B”!

Blueberries:  

This super fruit packs a mighty punch.  According to www.whfoods.com “Blueberries have been repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA.”  You can reap the benefits from both fresh and frozen blueberries! Researchers have discovered in a 3-6 month period of time, there is no significant lowering of antioxidant capacity after freezing.  Check out the article below for more info on the benefits of blueberries:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8

Blueberry Nutrition Facts:

Serving = 1 cup fresh blueberries

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2

Calories 84
Fat 0g
Carbohydrates 21g
Dietary Fiber 4g
Sugar 15g
Protein 1g
Vitamin C 24%
Vitamin K 36%
Manganese 25%

Recipes: They’re delicious all on their own, but if you want to get creative…

Blueberry-Ricotta Pancakes:

http://www.eatingwell.com/print/5102

 

Clean Blueberry Protein Muffins:

http://www.eat-yourself-skinny.com/2013/04/clean-blueberry-protein-muffins.html

 

Bison/Buffalo:

This is most likely how you will find Bison meat in stores, as ground meat.  Bison is a great source of protein, low in fat, sodium and cholesterol and contains a healthy combo of Omega-6 and 3 fatty acids.  Nutritionally, bison gives you the best of beef and salmon with less calories and fat per serving!  Check out this article for more info on this healthy meat:  http://digitalcommons.unl.edu/cgi/viewcontent.cgi?article=1142&context=extensionhist

 

Recipes: You can take any of your favorite ground beef recipes and replace it with bison J

Greek Bison Burgers:

http://www.eatingwell.com/print/7560

 

Red Curry Bison Short Ribs with Baby Bok Choy:

http://www.eatingwell.com/print/7565

 

 

 

Helthy Foods from A-Z, “A”

Helthy Foods from A-Z, “A”

Good Morning Everyone!

 

I’ve received some requests to distribute information about specific foods and how they benefit us.  So, I thought it would be fun to go through the alphabet and choose 1-2 different foods that start with each letter.  This brilliant idea came from Eddie Godin who is a McKinley maintenance supervisor over at Evergreen in Ypsilanti, Michigan.  He had fun doing this with his daughter a few years ago to encourage her to try different foods.  Every time she tried a food that started with a different letter from the alphabet, she wrote it in her notebook – so cool!!!!  Our notebook will be the McKinley Grapevine .  Thanks for sharing Eddie!!!

 

A-

Avocados:

These amazing fruits are an excellent source of energy.  They contain healthy fats and fiber which will keep you feeling fuller, longer.  These healthy fats are great for brain function and decreasing cholesterol levels by lowering your LDL’s.  The nutrition facts below are based on 1 cup of sliced avocado.  Depending on your caloric needs, ½ cup – 1 cup would be an appropriate daily serving.

 

To learn more about the benefits of the avocado, click the link below:

http://authoritynutrition.com/12-proven-benefits-of-avocado/

 

 

Nutrition Facts – Wikipedia

1 cup, sliced (146 g)

Calories = 234

Total Fat 21g
Saturated Fat 3.1g
Polyunsaturated Fat 2.7g
Monounsaturated Fat 14g
Cholesterol 0g
Sodium 10mg
Potassium 708mg
Total Carbohydrates 12g
Dietary Fiber 10g
Sugar 1g
Protein 2.9g
Vitamin A 4% RDA
Vitamin C 24% RDA
Iron 4% RDA
Vitamin B-5 21% RDA
Vitamin B-6 20% RDA
Vitamin K 30% RDA
Folate 25% RDA
Vitamin E 15% RDA
Magnesium 10% RDA

Recipes:

Grilled Avocado – This is my favorite way to eat an avocado right now and it’s so simple to do!  Heat your grill up to 500 degrees.  Slice the avocado into ¼ – ½ thick wedges and put them on the grill for 2-3min on each side.  They’ll be crispy on the outside and soft on the inside, YUMMY!

 

Mango Avocado Salsa – http://www.holistichealthherbalist.com/mango-avocado-salsa/

 

Banana Cacao Avocado Acai Bowl – http://www.hummusapien.com/banana-cacao-avocado-acai-bowl/

 

 

 

Almonds:

Aside from being a great source of protein, fat and carbohydrates, these tree nuts also contain powerful antioxidants that can protect our bodies from oxidative stress. Be sure to eat the skin because that’s where most of the antioxidants are found.  Almonds are a fantastic healthy convenience food – no cooking or refrigeration required.  You can take them anywhere with you to keep you fueled throughout the day!

 

Click the link below to learn more about the health benefits of almonds:

http://authoritynutrition.com/9-proven-benefits-of-almonds/

 

 

Nutrition Facts – Wikipedia

Amount Per 1 oz (23 whole kernels)

Total Calories = 163

Total Fat 14g
Saturated Fat 1.1g
Polyunsaturated Fat 3.4g
Monounsaturated Fat 9g
Cholesterol 0mg
Sodium 0mg
Potassium 200mg
Total Carbohydrates 6g
Dietary Fiber 3.5g
Sugar 1.1g
Protein 6g
Calcium 7% RDA
Iron 5% RDA
Magnesium 20% RDA
Manganese 32% RDA
Vitamin E 37% RDA

Recipes:

Roasted Tomato & Almond Pesto – http://www.eatingwell.com/print/15148

 

Cherry-Almond Farro Salad – http://www.eatingwell.com/print/282694

 

 

Healthy and Convenient

Healthy and Convenient

Restaurant Food Calories Protein g Carbs g Fat g Sugar g
Chick-Fil-A Chargrilled Chicken Sandwich 290 29g 36g 4g 9g
  Grilled Chicken Nuggets 140 23g 4g 3g 1g
  I pkg Buffalo Sauce 10 0g 1g 0g 0g
  Med size Chicken Tortilla Soup 260 22g 29g 6g 3g
  Hearty Breast of Chicken Soup 140 7g 19g 4g 3g
Chipotle Build Your Burrito or Burrito Bowl online          
Jimmy John’s Slim 1 – Ham and Cheese 570 33g 76g 13g 6g
  Slim 2 – Roast Beef 424 29g 64g 3g 4g
  Slim 4 – Turkey Breast 401 27g 65g 1g 6g
Panera Bread Avocado, Egg White & Spinach Breakfast Power Sandwich 400 12g 52g 13g 5g
  Ham, Egg & Cheese on Whole Grain 340 16g 31g 15g 3g
  Turkey Sausage, Egg White & Spinach Breakfast Power Sandwich 400 16g 50g 11g 4g
  All Salads – Dressing on the Side          
  Lentil Quinoa Bowl with Cage-Free Egg 370 18g 48g 13g 6g
  Soba Noodle Bowl with Chicken 390 31g 47g 9g 4g
  Chicken Noodle Soup Bowl 120 8g 22g 2g 0g
  Natural Turkey Chili Bowl 280 20g 34g 12g 9g
  Garden Vegetable with Pesto Soup 150 4g 27g 5g 6g
  Power Breakfast Bowl with Steak 270 25g 7g 17g 2g
  Power Chicken Hummus Bowl 330 33g 23g 13g 3g
  Power Mediterranean Roasted Turkey 320 22g 12g 21g 2g
  Power Steak Lettuce Wraps 280 28g 7g 16g 3g
Subway Build your own salad or sub online          
Wendy’s Apple Pecan Chicken Salad 340 35g 28g 11g 20g
  BBQ Ranch Chicken Salad 390 40g 28g 15g 12g
  Grilled Chicken Go Wrap 260 19g 25g 10g 3g
  Large Chili 310 26g 31g 9g 10g
  http://www.fastfoodnutrition.org/fast-food-restaurants.php