Smoothies = 3 + 3...Top 3 ingredients to include and Top 3 reasons to drink them!

Smoothies have been the dietary rage for the past few years. People promote smoothies for all sorts of reasons and mainly for weight loss, meal replacement and even cleanses. But even before smoothies became a popular item they were a great way for people to pack in the nutrients. 

I have always liked smoothies for 3 reasons:

1. They are quick to make.You can make a smoothie in under 2 minutes if you are in a rush. 
2. They can cram in a bunch of nutrients and drink them down with ease. 
3. They are easy to make and even my 5 year old can make them.

When drinking smoothies you also want to be wary that it is still possible to over do it and take in way too many extra calories or fat, especially if you are purchasing smoothies from fast food restaurants. The best way to get the most out of a smoothie is to make it at home. Here are the 3 ingredients I recommend to always include in a smoothie:

1. A protein source : Skim milk, soy milk, low fat or no fat Greek yogurt, 2 tablespoons nut butter, 1 tablespoon PB2 powder, whey or soy based protein powders (we have been using Biochem whey protein...just make sure to read the label to make sure you know what you are getting, especially if its for kids). A good average for protein would be to have 15-20 grams of protein per serving, and under 500 for calories. 

2. A fiber source: Bananas, frozen or room temperature, frozen blueberries, mangoes, cherries, strawberries or any other frozen or fresh fruit. If the fruit is frozen you don't have to add extra ice. 

3. Flax seed or a super green. I like flax seeds for their omega-3 fatty acids (good fats) and super greens like kale or spinach or even collards or beet greens for their phytochemicals. 

Whatever you add to your smoothie know that you will be making a healthy addition to your daily intake and getting closer to your recommended 5-9 servings of fruits or vegetables, 25 grams of fiber and, protein needs for the day! 

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Lucky for me these greens are good for me! And....magically delicious!

St. Patrick's Day is right around the corner. Although traditionally a day set aside for adult indulgence in green colored beer, children have been swept into the "making everything green" day. For children the fun starts with lots of artificially colored green foods such as Jell-O, cakes, cookies, ice cream and cereals. Recently I saw a Pinterest post that had a box of Lucky Charm cereal with a tag wrapped around it that said "Lucky to have you! Love Mom".

Who doesn't remember the happy little Leprechaun  jumping over the rainbow touting about his Lucky Charms Cereal being "Magically delicious". I am pretty sure that the cereal company did not really add any magic into their boxes of sugar, chemical and artificially colored cereals, just a whole lot of junk. Do you know what the ingredients are in Lucky Charms Cereal? Here is a list of the ingredients found in Lucky Charms Cereal.

Whole Grain Oats, Marshmallows (Sugar, Modified Corn Starch, Corn Syrup, Dextrose, Gelatin, Calcium Carbonate, Yellows 5&6, Blue 1, Red 40, Artificial Flavor), Sugar, Oat Flour, Corn Syrup, Corn Starch, Salt, Trisodium Phosphate, Color Added, Natural and Artificial Flavor. Vitamin E (Mixed Tocopherols) Added to Preserve Freshness. Vitamins and Minerals: Calcium Carbonate, Zinc and Iron (Mineral Nutrients), Vitamin C (Sodium Ascorbate), a B Vitamin (Niacinamide), Vitamin B6 (Pyridoxine Hydrochloride), Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), Vitamin A (Palmitate), a B Vitamin (Folic Acid), Vitamin B12, Vitamin D3

Needless to say, I got a little upset with the idea of giving out the cereal as part of the festivities.

Why does food always have to be colored, flavored, sugar laden and just flat junk, to make a party fun? Why can't we serve green vegetables and fruits and have just as much fun? Here is a list of snack ideas I came up with and/or found on Pinterest that do reflect a healthier side of St. Patrick's day.

1.Guacamole with green chips, broccoli, celery or sugar snap peas for dipping
2. Green smoothie (combine apple juice, milk, berries, 1 teaspoon honey and an avocado or spinach leaves)
3. Grapes and green apple slices kabobs (vanilla yogurt for dipping)
4. Kale chips (roast kale tossed in olive oil and sea salt until crispy)
5. Veggie Pirate Booty chips
6. Cucumber shaped shamrocks dipped in low-fat ranch
7. Mini-sandwiches cut with clover molds
8. Healthy, low fat potato salad 
9. Ants on a log (celery with nut butter or hummus sprinkled with raisins)
10. Pistachio low fat pudding topped with shelled pistachios.
11. Baggie filled with green grapes with the tag: "Lucky this green stuff is good for me!" To print out the tag click here.

May the luck of the Irish be with you, and not all the junk!

Happy National Nutrition Month!

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Brandi@ABCDEatRight.com

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Lucky for me these greens are good for me....and Magically Delicious!

St. Patrick's Day is right around the corner. Although traditionally a day set aside for adult indulgence in green colored beer, children have been swept into the "making everything green" day. For children the fun starts with lots of artificially colored green foods such as Jell-O, cakes, cookies, ice cream and cereals. Recently I saw a Pinterest post that had a box of Lucky Charm cereal with a tag wrapped around it that said "Lucky to have you! Love Mom".

Who doesn't remember the happy little Leprechaun  jumping over the rainbow touting about his Lucky Charms Cereal being "Magically delicious". I am pretty sure that the cereal company did not really add any magic into their boxes of sugar, chemical and artificially colored cereals, just a whole lot of junk. Do you know what the ingredients are in Lucky Charms Cereal? Here is a list of the ingredients found in Lucky Charms Cereal.

Whole Grain Oats, Marshmallows (Sugar, Modified Corn Starch, Corn Syrup, Dextrose, Gelatin, Calcium Carbonate, Yellows 5&6, Blue 1, Red 40, Artificial Flavor), Sugar, Oat Flour, Corn Syrup, Corn Starch, Salt, Trisodium Phosphate, Color Added, Natural and Artificial Flavor. Vitamin E (Mixed Tocopherols) Added to Preserve Freshness. Vitamins and Minerals: Calcium Carbonate, Zinc and Iron (Mineral Nutrients), Vitamin C (Sodium Ascorbate), a B Vitamin (Niacinamide), Vitamin B6 (Pyridoxine Hydrochloride), Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), Vitamin A (Palmitate), a B Vitamin (Folic Acid), Vitamin B12, Vitamin D3

Needless to say, I got a little upset with the idea of giving out the cereal as part of the festivities.

Why does food always have to be colored, flavored, sugar laden and just flat junk, to make a party fun? Why can't we serve green vegetables and fruits and have just as much fun? Here is a list of snack ideas I came up with and/or found on Pinterest that do reflect a healthier side of St. Patrick's day.

1.Guacamole with green chips, broccoli, celery or sugar snap peas for dipping
2. Green smoothie (combine apple juice, milk, berries, 1 teaspoon honey and an avocado or spinach leaves)
3. Grapes and green apple slices kabobs (vanilla yogurt for dipping)
4. Kale chips (roast kale tossed in olive oil and sea salt until crispy)
5. Veggie Pirate Booty chips
6. Cucumber shaped shamrocks dipped in low-fat ranch
7. Mini-sandwiches cut with clover molds
8. Healthy, low fat potato salad 
9. Ants on a log (celery with nut butter or hummus sprinkled with raisins)
10. Pistachio low fat pudding topped with shelled pistachios.
11. Baggie filled with green grapes with the tag: "Lucky this green stuff is good for me!" To print out the tag click here.

May the luck of the Irish be with you, and not all the junk!

Happy National Nutrition Month!

Follow me on Facebook: ABCD Eat Right

www.ABCDEatRight.com

Brandi@ABCDEatRight.com

Twitter: ABCDEatRight1

Get moving during #Nationalnutritionmonth. Run Club Anyone?

Along with eating healthy and finding that inner motivation, incorporating physical activity into your daily routine is one way you can take a bite out of a healthy lifestyle. Finding a community outlet is a great way to introduce physical activity to the entire family. Joining team sports and utilizing public parks is a great way to get moving, but sometimes team sports can be costly and not all parks are equipped with the right resources. One way that I was able to increase my families physical activity was to go through my children's school. 

I enjoy running and wanted to instill that into our kids. Its an easy, low expense way to release energy and feel good about your accomplishments. Last year a friend of mine told me about how her Elementary school had started a running club. I was so excited and teamed up with a few moms at our Elementary and got a club going which we call "Hawks on the Move". We didn't want to exclude teachers or students from joining if they did not want to run and therefore encouraged both running and walking.  

After jumping through all of the bureaucratic hoops we got the run club approved and started the club in January 2014. We started off with a sample letter and waiver to send home to the parents. The cost was $10 to join the club and included a t-shirt and helped to offset the cost of the beads and water. We recruited awesome teachers and moms that were not only avid runners but saw the benefits of more physical activity for the children. We received an overwhelming response with 100+ children signing up to meet one day after school each week through April. We measured out a track in our large open field and each lap was roughly 1/4 mile. The children receive beads for each mile ( 4 laps) that they ran. We bring water and music and let the kids get their energy out on Friday afternoons. 

This year we started the club earlier in October and will again end it in April with a Turtle Trot supporting our local turtle rehab and education center Gumbo Limbo. 

We have had sponsors which have included the YMCA, Sports Authority and KIND snack bars and local physical trainers who helped us with warm ups. The YMCA donated a team of trainers which put together a fun warm up, Sports Authority donated water bottles, coupons, pencils and lanyards, KIND snacks donated snack bars. 

As a Registered Dietitian I also wanted to make the club about instilling healthy habits and came up with a weekly handout that touches on a brief nutrition topic. If you are interested you can download the 10 week handouts here.  If you want more information on how to start a run club ( or at least how we did it), click here to download the start up handouts. 

Get moving and good luck with your clubs! 

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Are you up for a challenge? Let's do this...get moving and eating right!

Here we go! National Nutrition Month is in full swing and what better way to "Take a bite out of a healthy lifestyle" then to challenge yourself with a new healthy food, idea or activity! 

Mrs. Obama with her Let's Move campaign announced the #GimmeFive challenge this past week and what better way to sum up the changes that you want to make then by making a list of the top 5 ways you will change to make a healthier lifestyle. Let us know what you do and check in with our daily tip to keep you moving and eating healthy! 

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Take a bite out of a healthy lifestyle! Happy 1st day of National Nutrition Month 2015

Whats the BEST way to take a bite out of a healthy lifestyle?

The best way to bite into a healthy lifestyle is to follow the recipe! 

Mix together the following bite

balanced ingredients:  

-A tablespoon of taste

-A drop of sweat 

-A pinch of passion

Tasty foods chosen in moderation and sprinkled with a rainbow of colorful fruits and vegetables makes every bite better. Sweat is the best seasoning of life and dropping 30 minutes of activity into a daily routine, will make a stronger and healthier body. Finally, finding the passion to reach a healthy lifestyle is the motivating ingredient to maintain balance in a healthy bite. You can do it so get moving! Follow us all this month for healthy tips, challenges, recipe and activity ideas to keep you and your family healthy! 

Happy National Nutrition Month 2015!

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Twitter: @ABCDEatRight1

Website: www.AmericasDietitian.com 

Will you be giving thanks to the potato this Thanksgiving?

Potatoes are the subtle, understated root vegetable that quietly grace the table during Thanksgiving. Whether its one of the orange, white, brown, yellow, red, purple or blue variety they all offer a source of complex carbohydrate that are rich in Potassium, containing even more than a banana, and Vitamin C, about half as much as an orange. Potatoes range in size and sometimes shape but still offer a small amount of protein, containing about as much as a cup of milk, which provides 8 grams of protein as well as range of antioxidants, depending on the color. 

Growing up I never appreciated the potato. We ate them twice baked in the microwave ( an 80's delight), scalloped, mashed and fried and every year for Thanksgiving we had a potato sausage stuffing. 

So no matter which variety is your families favorite, of the hundreds of potato varieties there are, we wanted to share some of our favorite potato recipes. 

Grandma-Tini's Potato, Sage and Sausage Stuffing. A tradition passed on for generations in our family. I remember peeling and dicing the potatoes, an easy task and great way to get the kids involved in Thanksgiving prep! 


Sweet potato quinoa and kale fritters For my friends that are in love with the kale and quinoa craze I thought that this recipe is a beautiful combination of several super foods. All I can say is delish! 

Honey roasted sweet potatoes with honey cinnamon dip. This one deserves high accolades for turning the potato into a dessert side! Although I did not create the recipe, when I first read the recipe I fell immediately in love. 



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Pretty Perky Pumpkins fruit or vegetable?

This time of year is filled with the orange, yellow and brown hues of Fall. I love pumpkins and all the fun recipes that can be made with the seeds and the flesh. I have highlighted a weeks worth of our favorite recipes to keep you thinking about ways to incorporate the fruity festive pumpkin!

1. Pumpkin Nut butter: Mix up pumpkin pureed, almond butter, brown sugar, cinnamon and salt. Serve with English muffins, whole grain crackers or bagels. For recipe details visit:  http://www.pinterest.com/brandice5/abcd-eat-right/

2. One of my favorite classic recipes is: Pumpkin Fettuccine Alfredo. I tried to find my 12+ year old recipe and sadly could not locate the weathered recipe sheet. Here is the closest recipe that I could find to my original favorite.




3. Pumpkin Waffles - Our kids love waffles and I am always tweaking the recipes to make them a little healthier. This recipe was made with the help of my son Jackson!

4. Sweet and Salty Pumpkin seeds. Easy to make and fun to eat! 

5. Chipotle pumpkin black bean soup. A delicious take on a fall favorite soup. 




6. Pumpkin brownies - I cheated a little bit and used a box mix to save time. Normally I would add applesauce instead of oil but today I was feeling festive and wanted to swap out for pumpkin puree! 

7. Pumpkin smoothie- From one of my favorite go-to spots for healthy recipes- Super Healthy Kids, has a great recipe for a pumpkin smoothie! For breakfast, snack or even dessert. 


Have a great pumpkin week! 
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Are you ready for some football?

Tailgating is a community bonding experience that can be filled with outrageously delicious, but not always the most healthy, foods. Here are 5 healthy and easy food items that can be added to any tailgating festivity that squeeze in a little bit of healthy fats, vegetables and lean proteins. Guaranteed to  score a touch down with the taste buds and the body!

 
1. Guacamole- mash up a few ripe avocados, squeeze a half a lemon and add salt and pepper to taste. Dip your favorite chopped vegetables such as broccoli, carrots, red peppers, cauliflower. 

2. Skewered thinly cut chicken strips with cherry tomatoes and onion. Marinate the chicken overnight in balsamic vinegar, salt and pepper






3. Salad on a stick: Layer chopped romaine lettuce, quartered tomatoes, carrot slices or coins, red pepper slices and cucumbers. Dip in oil and vinegar. 





4. Grilled portabello mushrooms with goat cheese. 




5. Grilled stuffed peppers. Stuff with black beans, cheese and cooked rice or cooked quinoa and garbanzo beans. 

Have a great season!

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Fireworks with Party Food for Fourth of July (Menu and recipes included)

I love the patriotic colors of the holiday and like to include red, white and blue in the festivity snacks although I prefer to not invite red dye #40 and blue dye #1 to the festivities. This holiday I have included a menu of delicious patriotic treats that can be included in your day of patriotic fun. 

Since breakfast is the most important meal of the day consider these strawberry waffles. The secret ingredient is white beans included for extra protein and fiber to fill the bellies and last them through the early morning sandcastle building or swimming. Click here for the delicious special release of my families test kitchen waffle.

 

Lunch:  Cream cheese, peanut butter and grape jelly wrapped in a whole wheat wrap served with a side of Hummus with red pepper, cauliflower, and purple carrots (can also be served in a wrap or pita bread) if PBC& J not a favored lunchtime item.

Snack: Firecracker/ eagles nest trail mix: popcorn, yogurt covered raisins, dried strawberries and pretzel sticks.

Dinner: Grilled chicken breast served with Watermelon, feta, blueberry and mint salad

Dessert: A fun frozen dessert or fruity cupcakes for the firework festivities. Frozen yogurt, blueberry and strawberry pops or Watermelon cupcakes.

 

Have a great Fourth of July!

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Brandi@abcdeatright.com

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What's a party without a (pizza) bar?

 

Pizza is a fun treat in our household. Recently our favorite pizza place changed owners and hasn't been the same since. For Father's Day the kids and I bought a pizza maker for the grill. I figured we could closer meet the quality and fun factor of our ex-favorite pizza place in the comforts of our own home.

For Father's Day we christened the pizza maker with a pizza bar! Super easy and fun for the whole family. I bought pizza dough from Publix (our local grocery store), a plethora of vegetables, 2% mozzarella cheese and a variety of pizza sauces. Each child, which ended up being three kids as our neighbor participated, pounded out their dough and made their masterpiece. It was great fun and the pizzas cooked up in < 15 minutes. Next time you are thinking of a fun theme for your Sunday afternoon, consider grilling up your favorite pizza!

We even got Grandfather involved!

 

We are gearing up for our Kids in the Kitchen challenge!

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Let the Food Revolution Begin!!

May 16th marks the third annual Food Revolution Day! This global event, started by Chef Jamie Oliver, was started to spread the word about nutrition education, cooking skills and overall education about basic food resources. This year Jamie Oliver has offered a free live cooking lesson on May 16th, 2:00pm BST. You have to register here for the link to the live class or you can watch replays later in the day on Jamie's YouTube Channel.

If you are in South Florida you can visit Dania Beach's PATCH community garden on May 17th from 10-12 to catch a live cooking demonstration and activities for kids. Last year we had a great turnout to this amazing community garden.

 

Whole Foods will also be providing a cooking demonstration and a nutrition education lesson to the fifth graders at Hammock Pointe Elementary!

 

 

 

So the real questions to ask your kids, and yourself, this year on the

3rd annual Food Revolution Day are:

Do you know where your food comes from?

Do you know why it is important to eat fruits and vegetables?

Do you know how much sugar is in a coke or Gatorade?

Can you pronounce the chemicals and do you know what they are that are in packaged foods?

 

Rise up and make a change in your community, school and household for the success of our future generations!

 

Follow us and see how ABCD Eat Right and America's Dietitian make changes in the community and offers advice for your household.

 

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Brandi@ABCDEatRight.com

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#FRD2014

 

Wrapping up #NationalNutritionMonth2014

Today is the last day of March and hopefully you have picked up a few tips that were beneficial to your families overall health and well being. This years theme "Enjoy the taste of eating right" has many different messages. First, healthy food can taste good and second, eating healthy can be an enjoyable event. Just because you don't like cooked broccoli doesn't mean you won't like it raw dipped in hummus. 

Here are 5 key messages to take away from 

National Nutrition Month: 

1. Eat from the proportions recommended by the My Plate. 

2. Avoid Fast food restaurants as much as possible. Remember fruit is the original fast food. 

3. Learn to cook, share it with your kids and make your kitchen a family friendly place.

4. Make sure to brake for breakfast. Breakfast is a great way to start off the day. Choose protein, whole grains and fresh fruit to start the day in a healthy way. 

5. When you need the most accurate and up to date advice seek out a true nutrition expert, a Registered Dietitian. 

Stay connected throughout the year:

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Twitter: @AbcdEatRight1

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Email: Brandi@Abcdeatright.com

Delicious dairy and perfect protein

Did you know that after the age of 2 years old, children no longer need whole milk dairy products? They still receive the protein, calcium and vitamin D that whole fat milk provides, just with fewer calories and fat, when choosing skim milk and low fat milk. Children should consume 2-3 servings of dairy a day. A serving includes: 1 cup milk, 1 cup yogurt, 1 ½ ounces cheese. 

Protein is one of the most important food groups to include in the diet. Without protein a person will not feel full and miss out on many of the essential amino acids that can only be found in protein containing foods. Protein can be found in beef, chicken, fish, pork, eggs, beans, seeds, soy, dairy, nut and to a lesser degree green leafy vegetables and whole grain products. Roughly a 1/4 of kids meals should consist of a protein containing food. Protein should be chosen from lean meats, low-fat or skim dairy products and should be baked or broiled as much as possible. Frying foods adds unnecessary calories and fats to foods. For healthy and fun ways to include protein in your families diet check out the My Plate Recipes Pinterest board for great recipes!

Even though National Nutrition Month is almost over, dairy and protein 

should be included in a healthy diet throughout the year. 

Keep up with the latest nutrition tips and advice by a Nutrition expert:

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Twitter: @ABCDeatRight1

www.ABCDEatright.com 

Brandi@ABCDEatRight.com 

Shamrock Pancakes! Good greens for breakfast (without any food coloring or chemicals).

This morning I made a recipe that I originally saw posted at SuperHealthyKids.com. I initially thought that the kids would freak out when they saw the "green food" but I spun it a little bit and said that they were "lucky" pancakes!

I made a few modifications from the original recipe and I must say these are probably the best pancakes that I have every made.

 

 

Photo courtesy of Kel Thompson www.AmericasProductionCompany.com

 

Here is the recipe just in case  you are looking for a fun healthy idea for breakfast or snack for anytime of the year.

5 cups spinach leaves

2 large eggs

1 tbsp. melted coconut oil

2 tsp. vanilla extract

2 Tbsp. Honey or Maple syrup

3/4 cup almond milk

 

Blend together above ingredients in a blender or food processor

until frothy and smooth without chucks of spinach.

 

In another bowl combine:

2 cups all purpose gluten free flour

1 1/2 tsp baking soda

1/2 tsp. salt

 

Mix dry ingredients with green mixture and combine. Add more milk if consistency is too thick or more flour if consistency is too thin. Heat griddle and spray with oil. Make silver dollar sized pancakes.

Feeds 2 kids and 3 adults!

Everybody was happy even mom and dad!

 

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Brandi@ABCDEatRight.com

Do you enjoy the taste of eating right?

It's a new day and a new month! Not just any month but National Nutrition Month^® (NNM)! Over the next 31 days I will focus on tips to keep your family healthy and strong! This years theme for NNM is "Enjoy the Taste of Eating Right." An important concept when living a healthy and clean life. As humans we desire foods that taste good and stray away from those foods that do not appeal to us. So this month we will focus on foods that are healthy for us and take a look at how we can make them appealing and tasty!

National Nutrition Month^® was started in March of 1973. It started out as a week long observance and was acknowledged as a month-long event in 1980 due to the surge of public interest in nutrition.

National Nutrition Month^® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics, formerly the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. Registered Dietitian Nutritionist Day, also celebrated in March, increases awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services and recognizes RDNs for their commitment to helping people enjoy healthy lives.

The Academy's mission is to promote optimal nutrition and well being for all people by advocating for its members. With more than 70,000 members, the Academy is the world's largest organization of food and nutrition professionals. The majority of the Academy's members are registered dietitian nutritionists and dietetic technicians, registered.

Article adapted from the Academy of Nutrition and Dietetics website: www.EatRight.org

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