Sanford Center for Health and Well-being
Fresh Squeezed Living
A cooking, nutrition and well-being newsletter Live smarter. Age better.
Celebrate National Berry Month in July July 2014 Issue 7 July is the perfect time to add more berries to your diet. Berries are bursting with vitamins and minerals, many of which are antioxidants. Researchers from the USDA found that blueberries, cranberries, blackberries, raspberries and strawberries are among the top 11 foods for antioxidant activity. Antioxidants may help increase your immune function and protect against cancer and heart disease. Increase the berries in your diet – while getting the health benefits – by trying these easy tips: •A dd sliced strawberries to a bowl of whole grain cereal, stir raspberries into Greek yogurt or sprinkle blueberries on a salad. (605) 312-2150 (888) 996-4673 sanfordhealth.org, keyword: live smarter
•G rill berries by placing them in a foil packet with a squeeze of lemon juice. Grill for just a few minutes until their juices begin bursting. Use the grilled berries on pancakes, angel food cake or ice cream. • I f you like ice cream, but not the calories, cut your ice cream portion size in half and add different berries to make your cool treat higher in fiber, vitamins and minerals.
• Keep a variety of frozen berries on hand to throw into yogurt or smoothies. • Dried fruit is a great snack alterative to keep in your desk or bag. Dried cranberries and blueberries are easiest to find. When shopping for berries: • Avoid buying bruised or oozing berries. Make sure to turn the container over to check the berries at the bottom. • Look for firm, plump, full-colored berries. At home, cover and refrigerate until ready to serve. • Wash berries before preparing or eating. Make July fun and nutritious. Celebrate National Berry Month by adding more berries to your diet. Make it a point to find different ways berries can be used in cooking. Remember to be brave and broaden your food horizons. You never know if you will like something unless you try it! Source: UNL Extension 1
Get the facts on blueberries! Low in Fat.
Calendar of Events
Join Sanford Center for Health and Well-being for empowering health events all month long. Living Healthy Dining at Tre Lounge July 17, 6:30 p.m. - 7:30 p.m. Cost: $20 Join us at Tre Lounge for an evening of healthy dining.
A serving of one cup is only 80 calories and has almost no fat.
source of manganese.
Are a good source of manganese, which change proteins, carbohydrates and fats into energy for your body.
packed with vitamin c. Full of dietary fiber.
Are packed full of fiber, which help keep the body regular. They also keep your cholesterol in check and your heart healthy.
Berry Sorbet
5C berries, assorted (fresh or frozen) Âź C sugar Âź C honey 1tsp lemon zest 1T lemon juice 2T Triple sec Fresh berries and mint sprigs, to garnish
They contain vitamin C, which supports healthy gums and a healthy immune system.
Nutrition: Recipe serves 10, calories 98, total fat 0g, sodium 0mg, carbohydrates 24g, protein 1g
1. Place all ingredients, but garnish, into a blender. Blend until smooth. 2. Chill mixture in refrigerator for at least an hour. Then process in an ice cream maker. 3. G arnish with berries and mint to serve.
2
Blueberry Mojito
1C blueberries 2T sugar ½ C mint leaves 2 lemons, juiced (and the zest of 1) 1 lime, juiced and zested 1C Sprite Zero 2C carbonated water Lemon wedges and mint sprigs, for garnishing
Nutrition: Recipe serves 4, calories 56, total fat 0g, sodium 4mg, carbohydrates 15g, protein 0g
1. In a bowl or pitcher, mix together the blueberries, sugar, mint, lemon juice with zest and lime juice with zest. Mash the berries and mint until thoroughly crushed and bruised, releasing a good amount of juice. 2. Add in the Sprite Zero and carbonated water. 3. G arnish with lemon wedges and mint sprigs and serve. Note: For an alcoholic version, add in 1-1.5C rum.
Berry Caprese Salad
2C blueberries or strawberries (strawberries chopped) 2C tomatoes, chopped 1 ball fresh mozzarella, chopped 1 shallot, sliced 2T olive oil ¼ C sherry vinegar ½ C fresh basil or mint, chopped 1. Mix together all ingredients. For best presentation and taste, serve within a few hours of making.
Serving note: This salad can be eaten alone, on top of baby arugula or spinach or as an appetizer on top of toasted baguette slices. Nutrition: Recipe serves 8, calories 105, fat 4g, saturated fat 1g, sodium 30mg, carbohydrates 16g, protein 3g
Grilled Chicken with Berry Salsa 1lb chicken breast 3C assorted berries, chopped if needed 1 small shallot, minced 1 jalapeno, seeded and minced 2 limes, juiced and zested 1T honey 1 handful fresh herbs (mint, basil or cilantro) Salt and pepper to taste
1. Season both sides of the chicken breasts with salt and pepper. Grill until the internal temperature reaches 165°F. 2. Meanwhile, to make the salsa, whisk together the lime juice, lime zest and honey in a small bowl. 3. I n a large bowl, combine the berries, shallot and jalapeno. 4. S tir in the herbs. 5. Drizzle the honey mixture over the fruit. Stir in the mint. Season to taste. 6. Serve over the grilled chicken. Nutrition: Recipe serves 4, calories 261, fat 3g, saturated fat 0g, sodium 117mg, carbohydrates 40g, protein 22g 3
A healthier look at hot dogs Hot dogs are as American as baseball. In fact, they are the food staple of baseball parks. During prime hot dog season, from Memorial Day through Labor Day, Americans consume over seven billion hot dogs. That’s 818 hot dogs per second! Unfortunately, the beloved hot dog is not a good choice for your health, being high in fat and sodium. What’s an American to do? For starters, moderation is key. Eat hot dogs only once in a while, not as a part of your regular diet. When selecting hot dogs at the grocery store, choose wisely. Not all hot dogs are created equal. We’ve provide a few tips to help you enjoy this summer staple in a healthier way. 1. Choose less sodium. Aim for 400mg of sodium or less. Believe it or not, some hot dogs can have up to 1000mg sodium, which is 40-67percent of the daily recommended amount. 2. B e cautious of nitrates and nitrites. These additives are found in most hot dogs to extend their shelf life. They not only add extra sodium, but there are questions about whether consuming them
increases the risk for cancer and heart disease. Look for “no added nitrates/nitrites” or “uncured” labels. 3. K eep fat in check. Some hot dogs in the grocery store contain up to 10mg of saturated fat, nearly half of the recommended daily amount. Find hot dogs that have 3g of saturated fat or less. 4. Size counts. Stick to regular, not jumbo, stadium or foot-long sized hot dogs. These have increased calories, fat and sodium. 5. Think about your meat. There are numerous choices out there including pork, beef, chicken, turkey and even vegetarian. When selecting a hot dog, go for quality. Find ones that contain no meat by-products, variety meats, mechanically separated meats or fillers such as cereal and soy. 6. Skip the sugars. Read the food label and stay away from hot dogs with added sugar or high fructose corn syrup. Source: Eating Well
HOW MANY CALORIES? 180
JUMBO HOT DOG
calories
HOT DOG BUN
calories
CHILI 1/2 CUP
100
104 calories
15
KETCHUP
calories
MUSTARD
calories
CHEESE 1 OZ.
10
120
calories
PICKLE RELISH
20
calories
20
SAUERKRAUT
calories
CHOPPED ONION
calories
6
HOT DOG
575 CALORIES
4
Featured PRODUCT EMPLOYEE WELLNESS FACT According to the American Heart Association, each year American employers lose an estimated $225.8 billion due to health care expenses and loss in productivity. Those numbers continue to rise.
Bring natural scents to your surroundings with this month’s featured product. Plug in this electric diffuser and add your favorite essential oils. Within minutes, your room will be naturally scented. Mention this ad at our Wellness Store and receive $1 off our diffusers.
GET THE FACTS
Be involved in your environmental wellness With 4th of July holiday festivities this month, it is a good time to check our environmental wellness and remember the importance of taking care of our environment. Remember to pick up fireworks that get shot off and properly dispose of them, so we can help keep our planet healthy and limit the amount of garbage that ends up in our ditches, lakes and rivers.
Not only do we need to be mindful about fireworks, but with the number of picnics and barbeques this month, we also need to remember to properly dispose of trash. By not throwing away trash and recycling waste properly, we are only adding to the growing problem of pollution. The EPA estimates that although 75 percent of solid waste is recyclable, only 30 percent is actually recycled. With increasing pollution levels and media attention on global warming, environmental wellness is very important. Unfortunately, our current pollution statistics are sobering: (continued on page 6)
5 200-46265-0606 6/14
25
million
500 102.1 billion
14
The number of plastic beverage bottles Americans throw away every hour. Less than 1 percent of all plastic products are recycled in the US. The number of disposable cups the average American office worker uses each year. The number of plastic bags Americans use each year. These are not biodegradable, create tons of landfill waste and are expensive and difficult to remove from landfills.
billion
The pounds of garbage that are dumped into the ocean every year. Most of this is plastic.
40%
The percentage of lakes in America that are too polluted for fishing, aquatic life or swimming. To help keep our environment clean, it is also important to conserve energy, such as turning off lights, unplugging electronics and keeping thermostats at lower temperatures in the winter and higher temperatures in the summer. By keeping our environment clean, we are also doing our bodies a favor. Pollution can have negative effects on health, such as higher risks for stroke, heart disease, lung cancer and acute and chronic respiratory diseases. Check your environmental wellness this summer: 4 Take reusable bags with you to the grocery store. 4 Buy a water bottle to use at work instead of using disposable cups. 4 If you use paper products, recycle them, so they don’t end up in landfills. 4 Buy a water filter instead of buying bottled water. 6 4 Recycle electronics, instead of dumping them into the landfill.