Nuts for Nuts

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Ever wonder what is so great about nuts? As part of a heart healthy diet, some nuts low in saturated fat have been linked to reducing the risk of heart disease. Tree nuts, such as almonds, hazelnuts, peanuts, pecans, some pine-nuts, pistachios, and walnuts all provide a healthy dose of mono- and polyunsaturated fats, and clock in under 4 grams of saturated fat per 50 gram serving.  These nuts are plant-based proteins that contain fiber, vitamins, minerals and antioxidants.

The USDA approves the ‘health claim’ that eating 1.5 ounces/day of these nuts as part of a diet low in saturated fat and cholesterol may reduce heart disease risk.  
So are some nuts better than others, nutritionally speaking? Each nut is a bit different, so lumping them into a single category isn’t exactly fair. Nuts provide anywhere from 160 – 200 calories per ounce, which indicates a different ratio of fat in the varieties. The important thing to remember is portion size. 1 ounce of macadamias is only 10-12 nuts, whereas 1 ounce of almonds is about 25 nuts.
Learn the facts and how to easily incorporate them in your diet.
Nut
Nuts/oz
Calories/oz
Nutrition Boon
Flavor
Common Eats
Cashews
18
157 calories
Copper, Magnesium
Soft crunch, sweet
Raw or roasted as snack, nut butter
Walnuts
14 halves
185 calories
Omega 3 Fatty acids (ALA), antioxidants
Mild, buttery, meaty texture
Salad topping, oil used in dressings
Pecans
19 halves
196 calories
Mono-unsaturated fat, antioxidants
Sweet, mellow, meaty texture
Seasoned snack, protein coating, or in desserts
Brazil Nuts
6
185 calories
selenium 100%DV, poly- & monounsat. fats
Creamy texture, slightly crunchy
Raw or roasted snack, confections
Macadamias
10-12
204 calories
Higher fat- mostly monounsaturated, manganese
Smooth, buttery, rich flavor
Raw or roasted, cookies or chocolate coating
Almonds
25
170 calories
Vit E, folate, calcium, magnesium
Crunchy, strong flavor
Nut butter, savory and sweet dishes, raw snack
Pistachios
49
160 calories
Antioxidants, low in fat
Sweet, slightly bitter, mild
Beautiful color for salads, grain dishes or protein coating, baklava
Pine Nuts
160
191 calories
Vitamin E, phosphorus,
Light, delicate, soft bite
Pesto, pastas, breads, sautes, salads
Hazelnuts
21
178 calories
Mono-unsat fat, Vitamin E, copper, manganese
Mild, crunchy
Pairs well with citrus, sweet, chocolate

Content inspiration and resource: Food & Nutrition Academy Magazine Jan/Feb 2013(R.Begun)

Paula Deen Shares About Her Type 2 Diabetes on Rachel Ray

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Rachel Ray had Paula Deen and Bobby Deen on her show this morning.  As you all have probably heard- this famous southern belle announced early last year (2012) that she has Type 2 Diabetes.  What caught my ear this morning was her exclaiming that her A1c was now within normal range at 5.8. Rachel was asking her if that was ‘good’ and she said she had been working hard to get it under control. See a clip here:
Paula partnered with NovoNordisk, who makes a diabetes drug and her diagnosis has led her to a weight loss of more than 40 pounds. She discussed on the show today that starting in January, she started to really control her diet. Although she had been on the diabetes drug- she decided to ‘walk the walk’, rather than simply ‘talk the talk’, in her words. 
Paula’s success is shared with her family as her support system embarked on their own weight loss journey as well. Some sources report her son’s Jaime and Bobby have lost 45 and 33 pounds, respectively and her husband Michael has shed 77 pounds!
Bobby Deen is in the spotlight these days with a hit show on the Cooking Channel, ‘Not My Mama’s Meals’. He takes his mom’s delicious, yet heavy recipes and creates lighter versions. He showcases the differences in nutrient content between the recipes.  I have watched the show several times and think his approach is great- enjoying comfort-food classics with a healthy twist. Regardless of the inspiration for his lighter cooking- his efforts support his family’s health and the challenge Paula faces with her diabetes. With her son’s support and efforts to lead a healthier lifestyle- Paula is successfully controlling her diabetes and STILL cooking! This clip shares Paula’s advice for loved ones ‘sabotaging’ your weight loss efforts.
I wanted to share this story with you today because facing the challenges of controlling Type 2 Diabetes and/or weight loss requires more than knowledge. In addition, you need support and a determination to continue living your life with adjustments necessary for your health. As you can see, Paula is still cooking but she has made some major changes and has her family involved.  
Inspiring, if you ask me! sls

Color Confusion- RED vs WHITE MEAT

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Although it may be undeniable that white meat is typically more healthful than red, what makes a meat ‘red’? You may be surprised that it’s not just color.

Of course we are familiar with beef, pork and lamb as ‘red meat’, however in some culinary contexts, veal is considered white meat. Although poultry and fish are typically considered ‘white’, duck and goose are often considered ‘red’. Other flightless birds such as ostrich and emu are considered red meat. Salmon looks quite orange/dark to be considered a white meat, if you ask me.
So what clarifies an animal protein as red or white meat? The USDA offers several explanations:
~    Higher myoglobin concentration and slow twitch muscle fibers within the animal indicate ‘red’ classification
~  Depending on the pH of an animal’s flesh, they are considered ‘red’ or ‘white’
So if the classification of meat goes beyond color, consumers need to know more about what is actually in the food we eat, rather than simply- ‘does this look red or white?’
Nutrients in Red Meat
Although protein rich, foods classified as ‘red meat’ are typically higher in saturated fat, cholesterol and heme iron- all of which are linked to the development of cardiovascular disease and type 2 diabetes, respectively. The adverse consequences of consuming red meat should not entirely be attributed to diet, but lifestyle. According to the primary investigator of the ‘Nurses’ Health Study II and the ‘Health Professionals Follow-Up Study’, Dr. Walter Willet of Harvard School of Public Health analyzes that people who eat the most beef, pork and lamb live less healthful lives. They tend to eat fewer vegetables, exercise less and are more likely to smoke. These factors in conjunction with red meat are what contribute to red meat’s ‘bad rap’.
That being said, not all of the nutrients mentioned- saturated fat, cholesterol, iron and fat are consistent across the meat categories: red versus white. The following chart gives an explanation and color-coding for common ‘red’ and ‘white’ meat.
 
A better knowledge and moderation of various meats can fit into a healthy diet. Just be sure you are balancing your meat protein with whole grains, vegetables and fruit. sls
Source: Food and Nutrition Magazine: Jan/Feb 2013 (Academy of Nutrition and Dietetics)

Pecans in Oklahoma

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The pecan crop in Oklahoma this year was amazing!  Despite the drought, 2013’s crop is expected to be the largest in four or five years.  Oklahoma is the fourth leading producer in total pecan production in the nation, and second only to Texas in native pecan production.  The price will be down a bit from last year, but they may be smaller in size.  The Oklahoma Pecan Growers Association has a list on their website of locations where you can find local pecans in your part of the state.

Nuts, including pecans, are recommended by the American Heart Association and the U. S. Dietary Guidelines as a desirable source of heart-healthy unsaturated fats.  90% of the fats in pecans are unsaturated.  A ¼ cup serving has about 170 calories.  Pecans can be stored in the refrigerator for up to 9 months or frozen for up to two years.
I grew up in Tulsa with a large pecan tree in my backyard.  My family spent many winter evenings cracking and shelling pecans while watching our black and white TV.  My Mom used them in many recipes and I’m sharing one of those tasty dishes with you today.  If you are diabetic, this recipe is for you because it has no added sugar!  Enjoy! barbc
Spiced Pecans
Ingredients:
4 ½ cups pecan halves/pieces
1 Tbsp. Worchestershire Sauce
1 Tbsp. lemon juice
1 Tbsp. butter/margarine
¼ tsp. hot sauce or Tabasco
¼ tsp. garlic powder
¼ tsp. Mrs. Dash
Preparations:
1) Preheat oven to 300 degrees
2) Mix all ingredients, except pecans in a small dish
3) In a 7 x 9 or 8” round cake pan, melt 1 Tbsp. margarine/butter in preheated oven about 2 minutes.
4) In gallon zip top plastic bag, add pecans and spices. Mix well to coat pecans.
5) Pour pecans into pan.  Bake at 300 for 30 minutes, stirring every 10 minutes. 
6) Spread out on paper towels to cool.  Store in airtight container.

Food Facts! Fennel

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Fennel is an herb, spice and root vegetable with a licorice flavor. You may be wondering whyanyone might want to cook using a ‘candy’ flavor, but this vegetable is delicious! You can enjoy it raw or cooked and it looks like this in the supermarket:

All parts of the fennel plant are edible. It has a large, white bulb and leafy stalks with ‘fronds’, the green and yellowy flowers at the ends. A fennel plant can grow anywhere from 5-8 feet in height.
Fennel is native to the Mediterranean and for hundreds of years has been touted for alternative medicinal uses to control inflammation and stomach indigestion. Some sources attribute fennel’s antispasmodic qualities to relaxing our bowel, which increases gastric secretions and thereby aids digestion. It has also been related to reducing flatulence and bloating. Anecdotally, fennel has been used to maintain milk production in breastfeeding mothers and as a relief to colicky babies.
This vegetable is a nutrition powerhouse and 1 cup of sliced fennel provides approximately:
    • Vitamin C   10 mg         vs. RDA 75mg(females)/90mg(males)
    • Fiber           3 g             vs. RDA 25-30 g
    • Potassium   360 mg      vs. RDA 4.7 g
    • Calcium      43 mg        vs. RDA 1000 mg
    • Iron             1 mg          vs. RDA 18 mg(f)/8 mg(m)
    • Calories      27
I have had roasted fennel before, as it popping up more commonly in restaurants dishes. It wasn’t until I purchased it raw and intended to cook with it, that I fell in love with this veggie. Simply slicing up the bulb and eating this crunchy, fresh vegetable is my favorite way to enjoy fennel. The mild licorice flavor is surprisingly pleasant. Try fennel tonight with one of these three recipes:
 
 
 
Roasted Winter Roots

Ingredients

  • 16 thyme sprigs
  • 4 medium beets, peeled and quartered
  • 4 carrots, peeled and cut in half lengthwise
  • 2 medium turnips, peeled and quartered
  • 2 tablespoons extra-virgin olive oil
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 8 unpeeled garlic cloves
  • 2 medium red onions, cut into quarters
  • 2 fennel bulbs, cored and cut into quarters
  • 1 tsp chopped fresh thyme

   

Preparation
  1. Preheat oven to 425°.
  2. Place 8 thyme sprigs, beets, carrots, and turnips in a large bowl. Drizzle with 1 tablespoon oil; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Toss to coat. Arrange vegetables in a jelly-roll pan. Bake at 425° for 45 minutes or until vegetables are tender and begin to brown, stirring occasionally.
  3. Place remaining 8 thyme sprigs, garlic, onions, and fennel in a bowl. Drizzle with remaining 1 tablespoon oil; sprinkle with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Arrange vegetables in a single layer in a jelly-roll pan. Bake at 425° for 25 minutes or until vegetables are tender and begin to brown, stirring occasionally. Combine beet mixture and onion mixture; sprinkle with chopped thyme.

 Nutritional Information (Amount per serving) 

  • Calories: 103, Fat: 3.7g, Saturated fat: 0.5g, Monounsaturated fat: 2.5g, Polyunsaturated fat: 0.5g, Protein: 2.5g, Carbohydrate: 16.7g, Fiber: 4.9g, Cholesterol: 0.0mg, Iron: 1.1mg, Sodium: 253mg, Calcium: 67mg
Warm White Beans with Roasted Fennel

Ingredients

  • 4 cups thinly sliced fennel bulb
  • 3 T olive oil
  • 3/4 tsp freshly ground black pepper
  • 1/2 tsp salt
  • 1/4 tsp ground red pepper
  • 2 garlic cloves, minced
  • Cooking spray
  • 3 T grated Parmigiano-Reggiano cheese
  • 2 (15.8-ounce) cans Great Northern beans, rinsed and drained
  • 4 cups fresh baby spinach

Preparation

  1. Preheat oven to 450°.
  2. Combine fennel, 1 tablespoon oil, 1/2 teaspoon black pepper, 1/4 teaspoon salt, red pepper, and garlic in a large bowl; toss to coat fennel. Arrange fennel mixture in a single layer on a baking sheet coated with cooking spray. Bake at 450° for 15 minutes or until fennel begins to brown. Stir; sprinkle cheese evenly over fennel mixture. Bake an additional 5 minutes or until golden brown.
  3. Heat a large nonstick skillet over medium heat; add the remaining 2 tablespoons oil. Add beans; cook 2 minutes or until heated. Add fennel mixture, spinach, the remaining 1/4 teaspoon black pepper, and remaining 1/4 teaspoon salt. Cook 2 minutes; serve immediately.

 

 

 

 

Shaved Fennel Salad with Orange, Green Olives and Pistachios 
Ingredients

  • 1 T grated orange rind 
  • 3/4 cup orange sections (~ 2 large oranges) 
  • 3/4 cup coarsely chopped pitted green olives
  • 2 T extra-virgin olive oil 
  • 1 T fresh lemon juice
  • 1/4 tsp freshly ground black pepper
  • 1/8 tsp kosher salt
  • 2 medium fennel bulbs with stalks (~ 2 pounds)
  • 1 cup shelled unsalted dry-roasted pistachios 

 Preparation

  1. Combine first 7 ingredients in a large bowl; toss gently to combine.
  2. Trim the tough outer leaves from fennel, and mince feathery fronds to measure 2 tablespoons. Remove and discard stalks. Cut fennel bulb in half lengthwise, and discard core. Thinly slice fennel bulbs. Add fennel slices to juice mixture, and toss gently to combine. Sprinkle with fennel fronds and nuts.

Nutritional Information(Amount per serving) 

Calories: 168, Fat: 12.7g, Saturated fat: 1.3g, Monounsaturated fat: 7.8g, Polyunsaturated fat: 2.7g, Protein: 4.1g, Carbohydrate: 11.9g, Fiber: 3.8g, Cholesterol: 0.0mg, Iron: 1.1mg, Sodium: 280mg, Calcium: 52mg 
Enjoy! sls
 

 

The GOOD Bacteria- PROBIOTICS

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 More than 400 types of microorganisms are in your gastrointestinal tract. Some of these microorganisms are healthy and others are unhealthy. The healthy bacteria in your gut help digest food. They also synthesize some vitamins and essential fatty acids.

Probiotics are live microbes that can benefit your health by allowing the healthy bacteria in your gastrointestinal (GI) tract to thrive while inhibiting or destroying toxins released by other bacteria.

Benefits of probiotics
Scientists still are learning how and why probiotics work. Some of the potential benefits include:

  • Synthesizing vitamins (particularly the B vitamins)
  • Boosting your immune system by producing antibodies for certain viruses
  • Decreasing allergies (particularly in regard to skin reactions, such as dermatitis or eczema)
  • Decreasing the risk of developing dental caries
  • Reducing the problems associated with inflammatory bowel disease and irritable bowel syndrome
  • Helping people with lactose intolerance digest dairy products more easily
  • Reducing symptoms of diarrhea associated with antibiotic usage or acute illness

Foods containing probiotics
Pasteurization kills probiotics, but many fermented-food manufacturers add them back into the food. Fermented foods and dairy products are the two most common sources. Strict labeling guidelines do not exist for probiotic-containing foods at this time. The dose needed for probiotics varies widely, depended on type and formulation.
The following foods contain probiotics:

  • Yogurt
  • Cottage cheese
  • Buttermilk
  • Kefir
  • Soy sauce
  • Miso
  • Tempeh
  • Fresh sauerkraut

Benefits of prebiotics
Prebiotics are nondigestible substances that feed the probiotics, helping them to thrive in the GI tract. Not all probiotics consumed will survive, so it is important to consume prebiotics with probiotics.

  • Prebiotics enhance mineral absorption, particularly calcium, iron, and magnesium, possibly decreasing the risk of osteoporosis development and decreased survival of some pathogenic bacteria
  • Prebiotics may decrease cholesterol levels and also reduce the risk of colon cancer.
  • Some forms of prebiotics aid in the relief of constipation
  • Different strains of prebiotics provide different health benefits

Foods containing prebiotics

  • Chicory root
  • Jerusalem artichoke
  • Wheat
  • Barley
  • Rye
  • Flax
  • Oatmeal
  • Onion
  • Garlic
  • Leeks
  • Legumes
  • Asparagus
  • Leafy greens
  • Berries
  • Bananas
  • Honey

If you have diarrhea, irritable bowel syndrome, lactose intolerance, constipation or just uncomfortable digestive symptoms- different strands of bacteria will be beneficial. A registered dietitian can help you find the right pre- and probiotic for you and your condition. sls

Source: RD411.com, Retrieved 1/24/2013

Breakfast Cookies – Healthy and High Protein

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Want a quick morning boost or snack before a sporting event and tired of all the commercial cereal bars? 

Try these healthy breakfast cookies containing oatmeal, nuts, seeds, and dried fruit. These cookies are a good source of fiber and protein and I have found these cookies to be very filling.  They have a hint of sweetness with a great combination of flavors and textures.




Healthy-Hearty Breakfast Cookies
             Yield:  Approximately 20 cookies

  • 1/2 c. butter 
  • 1 egg 
  • 3 Tlb. unsweetened applesauce 
  • 1/4 c. greek yogurt 
  • 1/2 tsp. vanilla 
  • 2 Tlb. nut butter (I used almond butter) 
  • 1 tsp. baking soda 
  • 1 tsp. cinnamon 
  • 2 Tlb. cocoa powder 
  • 1/4 c. almond flour or wheat. flour 
  • 2 scoops protein powder-(I used whey vanilla protein) Chocolate might be good, if you are a big fan of chocolate. 
  • 1    3/4 c. quick oats 
  • 1/4c. sunflower seeds 
  • 1/4c. chopped pecans 
  • 1/4c. chopped walnuts 
  • 1/4c. chopped crasins 
  • 1/4c. chopped tropical dried fruit 
  • 1 Tlb. honey
Preparations:
  1. Preheat oven to 350 deg. Spray cookie sheet with non-stick spray. 
  2. Cream butter. 
  3. Add in the rest of the liquid ingredients (including yogurt and nut butter) and beat until well combined. 
  4. Add in dry ingredients ( except oats, dried fruit, nuts) and mix until combined. 
  5. Mix in oats, followed by any additional add-ins. 
  6. Spoon onto cookie sheet and bake 10-12 minutes until cookie starts to brown and is firm to touch
 

Serving Size: ~ 2 cookies

Calories: 266
Fat gm: 16
Carbohydrate  gm: 22
Protein gm: 8

 
This is a wonderful alternative to commercial cereal and protein bars.  I took these cookies for snacks at Sunday school and everyone really enjoyed them. Try two cookies with 8 oz. skim or 1% milk for a very healthy, quick and convenient breakfast. cb


Are Americans Complacent About Obesity?

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Are people today more complacent about being overweight or obese?

Tis the season for dieting and a recent study reported that fewer Americans are on a diet. With obesity rates in this country at an all-time high, are attitudes and perceptions of being overweight shifting? In 2012, approximately 20% of adults were on a diet, down from 31% in 1991. Women account for the largest decline down from 34% to 23%. So, just what has happened in the last 20 years?
Some of you may be thinking, ‘attitudes have shifted to greater acceptance of our bodies’ or ‘people are not trying to deprive themselves anymore’. One could speculate that rather than dieting, people are making lifestyle changes and eating healthy, not using the word ‘diet’. Although those ideas have sound reasoning, we must remember that this country is facing a major obesity problem. 
If the new dieting statistics were paralleled with a lower percent of overweight citizens- I’d be happy! But let’s face it- more than 65% of Americans are overweight and that number has only been climbing. To put it in perspective, you get on an elevator and ride up with 10 people. Theoretically, at least 6 of them are overweight or obese. In fact, you might not be able to squeeze that many overweight people on the elevator. Anyway.  
So what does the increase in obesity and the decrease in dieting mean for Americans?
–   Expectations for results
o   People might be giving up on weight loss because the results are not dramatic. When they don’t lose 5 pounds a week, they give up after 2 months. 
–   Attitudes of being overweight
o   People might view being overweight as less unattractive. Sorry for the double negatives: people might NOW be more attracted to overweight individuals
–   Lazy or Complacent
o   People might be less active and less likely to take an interest in their health. Sedentary + chronic junk food consumption = status quo in US.
We are certainly not blaming anyone that is overweight to being lazy. It’s just interesting to look at the paradigm of lifestyle choices and the statistics as a result of this shift. People’s habits, therefore thoughts are changing. Unfortunately, the cost is far reaching beyond the attraction of other individuals. I’m referring to the $190.2 billion total healthcare cost estimated for obesity.
So, do you agree that perceptions are changing? What do you think of people in your communities and social circles- are people around you still dieting? We want to hear from you!   sls

To learn more:
NPD Study 
American Heart Assoc.

Fight the Flu

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EVERYONE is panicking about the flu. Maybe you aren’t, because you had a shot. But guess what folks? Everyone is at risk.

 

You’ve heard that washing your hands is important. I’ll reiterate- wash, wash, wash your hands. In addition, you need to boost your immune system to build a ‘strong defense’ against infection. What foods fight flu? Here is a short list to keep you healthy during flu season.
1) Antioxidant-rich foods: The type of AO will vary according to the source, so don’t go on a ‘berry kick’. Eat the rainbow! Here is non-inclusive list, including some unexpected sources of antioxidants:

–>

v   Blueberries
v   Raspberries
v   Bell Peppers
v   Carrots
v   Squash
v   Tomatoes
v   Granny Smith Apples
v   Pecans
v   Buckwheat honey (higher levels than clover honey)
v   Kale
v   Green or Black Tea
v   Resveratrol- red wine(keep it to 1 glass/day), grapes, grape juice, peanuts
2) Vitamin D is key to fighting illness. Try fortified dairy products or wild-salmon. Yogurt is also an excellent probiotic source, which keeps your digestive system humming along. Load up on the yogurt, but watch out for sugar. No more than 12-13g/6oz. Skip the fruit on the bottom and add your own.
  3) Selenium-rich foods
             > Brazil nuts
             > Seafood: clams, lobster, oysters, tuna
4) H-2-O is essential. Stay hydrated with water, NOT soda.
There are several other components to fighting the flu including adequate sleep and stress management. If you’re not sleeping, stressed out or both- hormones are out of whack, which impairs our immune system.
If your defenses are weak, you’re more likely to get sick when opportunity arises (which occurs with contagious diseases). If you’ve been building a strong defense with a balanced diet, enough sleep and moderate stress, you’ll be able to fight those stressors and infections, including the flu.  Stay healthy! sls

New Year, New You?

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Rather than a new you, why not a better version of you? It’s easy to make proclamations of resolution in January but by March, many have been neglected because they’re too drastic.

A lot of people have great intentions for new years resolutions and we support striving to be healthier or kicking bad habits. But true transformations don’t happen overnight. In fact, small changes yield the biggest results. Catch this video from dietitian Elie Krieger on the TODAY show, discussing how small swaps(similar to the ones outlined below) can really get you past your plateau, whatever it may be.
So how can you get started? Short-term goals. Set them, write them down and stay focused on several small changes, not a laundry list of aspirations. 
  • Time parameters: Aim for the next 2 weeks
  • Goal: Increase exercise
  • ‘In the next two weeks, I will walk 30 minutes a day/ 5 days a week’
  • Time parameters: Aim for the next 2 weeks
  • Goal: Increase fruits and vegetables intake
  • ‘In the next two weeks, I will have 2 servings of fruit/vegetables a day’

 

Another helpful tip is making swaps to your meals and snacks. Rather than a ‘diet makeover’, simple swaps will have you making strides in the healthier direction. Before you know it, you could be craving those fruits and vegetables! Start by swapping corn tortillas for flour. If you must drink soda, cut your intake in half and swap for the diet version. The message isn’t deprivation- it’s alteration. We think you can still enjoy many of the comfort foods you may consider off-limits, if you balance other nutritious choices into your diet. Try these swaps and see how easy reaching your healthy goes can be.
SWAP 1
Instead of a Bagel, Reach for an English Muffin
 
Swap the old bagel and cream cheese routine for a whole-wheat English muffin topped with a tablespoon of peanut butter and banana slices. The flavor is all there, but the refined grains are not. The fat from the peanut butter will leave you full.
SWAP 2
Instead of Low-Fat Milk, Reach for Greek Yogurt
We’re big on Greek Yogurt here at Banister and Associates. Instead of low-fat milk over your bowl of granola, try lowfat Greek yogurt.
 
 
SWAP 3
Instead of Oatmeal Packets, Reach for Plain Oats
Making your own oatmeal could not be simpler. And you’ll be saving yourself the extra sugar that is LOADED into oatmeal packets. Adding your own sprinkle of splenda or stevia is okay for a touch of sweetness, however adding fresh fruit is even better.
SWAP 4
Instead of Regular Ranch, Make Your Own
Prepared ranch is loaded with extra ingredients to lengthen shelf life. Try making your own, using plain Greek yogurt and this recipe. It tastes BETTER and you’ll be impressed with the simplicity.
 
SWAP 5
Instead of White Rice, Try Brown Rice or Quinoa
Brown rice is a whole grain and offers a bounty of nutrients that white rice has been robbed of from processing. Once you’re feeling comfortable with the switch, try quinoa. It has a slightly nutty bite and bumps up the whole grain and protein profile of your dish- voila!
 
 
 
SWAP 6
Instead of Butter, Try Margarine made with Vegetable Oil
Butter has saturated fat and many margarine brands are still made with trans-fats. However, some companies have created a product to avoid both high amounts of saturated and trans fats. Hooray! Try light margarine spreads made with olive oil for a dose of your heart healthy monounsaturated fats. Smart Balance and Fleishmanns are two examples
SWAP 7
Instead of Milk Chocolate, Reach for Dark Chocolate
Dark chocolate has half the sugar of milk chocolate and delivers an antioxidant punch. Be sure it’s more than 70% dark. 
 
 
 
Start small with simple swaps. Here’s to a HEALTHIER version of YOU. sls