Coffee and Banana Smoothie

Ever since I talked my husband into buying a Magic Bullet in December I've been on a smoothie kick, trying recipes I find in magazines and perfecting my own concoctions. My last Health Magazine featured a Coffee and Banana smoothie that I've been wanting to adapt and try. I've always loved the creamy combination of peanut butter with bananas and coffee sounded like a nice new way to enjoy one of my favorite fruits. My initial thought was this could either turn out great or disgusting. I was lucky to find it was the latter. Initially I made this one for myself only since my husband doesn't like coffee but it was so delicious I made a second one for him so I didn't have to share mine.  It was filling, rich, creamy and caffeinated!  This would be the perfect breakfast before a morning workout or long day of work and I can just picture how great it would be during the afternoon blues when hunger and drowsiness kick in.

I did learn a few things from making it twice back to back.
Number one: Use a frozen banana (I always toss bananas in the freezer if they start to brown or "over ripen" to use in baking or smoothies). I only had one banana in my freezer so the second smoothie had a fresh one. Truly, the one with the frozen banana was noticeably better to both of us.
Two: Chill the coffee before you add it. We have an espresso machine so I made 3 ounces of coffee with espresso beans and then added ice to get to 1/2 cup and chill it quickly.
Three: Choose your sweetener. The original recipe calls for 2 tsp sugar but sugar isn't my favorite sweetener. You could choose Splenda or Truvia to decrease the calories or a natural sweetener like honey.

COFFEE AND BANANA SMOOTHIE

-1 sliced, peeled FROZEN banana
-1 cup soy milk or other low fat milk (I used a light vanilla soy milk)
-1/2 cup cold black coffee
-1/2 cup of ice
-1/4 cup plain low fat yogurt (regular or Greek)
-1 packet of Splenda or 1 tsp honey or 2 tsp sugar (Note: if you use a flavored soy milk you may not need to add sweetener)

Add all the ingredients to a blender, blend until smooth and Enjoy!

Food with Benefits

Ever wonder if your favorite food has unique benefits for your health? I took a look at some new and old research done on food with health benefits for Twin Cities Live. Take a look at what these foods may be doing to better your health.

Twin Cities Live Clip: Food with Benefits

Food to help prevent cavities: Raisins and Black Tea

-Raisins are loaded with naturally-occurring chemicals (the strongest being oleanolic acid) that are powerful antibacterial agents which prevent plaque formation and, therefore, keep the apparition of cavities and tooth decay at bay.

-Raisins natural chemical compounds  are very powerful antibacterial agents that can inhibit and destroy specific oral bacteria.

**Researchers concluded: "Raisins are perceived as sweet and sticky, and any food that contains sugar and is sticky is assumed to cause cavities. But our study suggests the contrary. Phytochemicals in raisins may benefit oral health by fighting bacteria that cause cavities and gum disease."

Food to help you sleep better: Peanut Butter Sandwich or Half a Turkey sandwich

-A light snack before bed may help promote sleep. Eating a food rich in tryptophan along with a carbohydrate can help calms the brain and allows you to sleep better.

-Tryptophan is an amino acid that plays a role in the repair of protein tissues and in creating new protein. Tryptophan is converted into serotonin in the brain and serotonin is a natural sleep-inducing chemical. It also enhances the brain's ability to produce melatonin, the hormone that regulates your body's natural inner clock.

**Good sources of tryptophan include turkey, peanuts, bananas, milk and soy milk.

**Remember not to overdue it on the calories before bed as this may cause better sleep paired with weight gain.

Food that can help decrease PMS symptoms: Spinach and Fortified Cereals

-A study in the American Journal of Clinical Nutrition showed women who ate more spinach and fortified cereal had about a quarter lower risk of PMS. The researches aren’t sure if this is from thiamine and riboflavin or if the women who ate more of these vitamins had other habits that helped decreased the symptoms. The women who got their B vitamins from supplements did not have the same results.

-Either way it should prompt women to look at how much thiamine and riboflavin are in their diet.

-Women who reported eating about 1.9 milligrams of thiamine per day were less likely to come down with PMS. The rates were the same for women who ate about 2.5 milligrams of riboflavin per day compared to women who ate around 1.4 milligrams per day. That's about two to three bowls of fortified cereal, three quarters of a cup of dried beans, or about three ounces of red meat, for thiamine.

Food to help your Eyesight: Fish

-A dietary analysis done by Harvard suggests women who ate fish regularly had a lower risk of age-related macular degeneration (AMD).

-There preliminary data shows that fish oil, rich in Omega-3’s may not only prevent against cardiovascular disease but also protect women from getting age-related macular degeneration. The author of the study said about 9 million U.S. adults over the age of 40 have experienced some degree of AMD.

-The study found that women who ate one or more servings of fish every week had a 42 percent lower risk of AMD than those who consumed fish just once a month or less.

**Try adding salmon, mackerel, sardines, canned tuna or other fish to your weekly meals. If you like them all go with salmon. It’s also good for cognitive function and our skin

Food that will help your skin look healthier: Low-Fat Dairy Products

-One the most important components of skin health is vitamin A and one of the best places to get it is low-fat dairy products.

-Milk and low fat yogurt are both high in vitamin A. Yogurt also contains acidophilus, the "live" bacteria that is good for intestinal health. A lot of experts say that good digestion will also help us have healthy looking skin.

Food to help prevent wrinkles: Avocados and Olive Oil

-A study in the Journal of American College of Nutrition showed that people with high intakes of olive oil had less wrinkles than those who had high intakes of butter.

-Monounsaturated fats are found in olive oil, almonds and avocados. Avocados contain about 50% of its calories from monounsaturated fats and also contain fiber and healthy B-vitamins so eat up, but in moderation since fat contains more calories than protein or carbohydrates. 

The Dish on Detox Diets

A common question I get from friends is regarding my opinion on detox diets. With Hollywood stars prompting detox diets I think it’s important to pass on some important information regarding these diets.

What is a cleanse diet?

Cleanse diets or Detox diets (short for detoxification) are marketed as diets that remove environmental and dietary toxins from our bodies. They range in what they require you to do but are usually only used for a short period of time. The names “cleanse” and “detox” can be used interchangeably.

Do we need to “detox” our bodies?

Our bodies have a natural process of neutralizing and eliminating any toxins that may enter through stool or urine excretion. A body that is lacking in nutrients may not be as efficient at this. If we follow a healthy diet filled with fruits, vegetables, whole grains, lean proteins and moderate amounts of fat we are providing our body with the fuels it needs to function and therefore would have nothing to cleanse. While most American’s don’t get the recommended servings of fruits and vegetables each day I still don’t think a quick-fix “detox” diet is beneficial. Detox diets lack many nutrients and adequate calories and protein for energy and can be dangerous.  A recent study by American researchers also concluded that detox diets do no more than the body's own natural system to get rid of toxins. They concluded that most modern books and detox kits serve up "empty promises".

What are the benefits and drawbacks?

 I’ll start out by saying that I am not a supporter of people doing the extreme “detox” diets although some people who have done them report improved energy, regular bowel movements and improved digestion (this is likely from changing their diet to have less excess fat and calories and not from a special “detox” going on internally).  That being said the best way you can cleanse your body is to follow a balanced diet. The same one doctors and dietitians have been recommending for years.  Avoid sugar-filled beverages, processed foods and sweets and focusing on staying hydrated (from water), getting all 5 servings of fruits and vegetables a day, choosing whole grains, beans and lean proteins and not over consuming calories. This would allow our bodies to have more energy. If you are on a “detox” diet that still allows you to consume a variety of foods, get all your nutrients and eat enough calories it may be beneficial to help you change bad eating habits. I do have some friends that cut out meat, processed foods and sweets for a few days each year and consider that their “detox.” Yes, in that case when you are eating real food and enough calories but cutting back on fat it's safe. Most of the “detox” diets that are marketed online and television use juice concoctions or other items limiting essential vitamins and minerals and substituting supplements with expensive price tags. Remember, nutrients are always better from the real food and not a pill!

As I’ve began to explain above there are many drawbacks to “detox” diets. They usually lack key vitamins and minerals in addition to calories and protein. While weight loss may occur while doing these diets it rarely stays off once people return to their normal diet (since no lifestyle changes were made). If you are doing the diet because you are a person who eats fast food, junk food or candy daily, following a detox diet for a few days just to go back to your regular eating habits seems hypocritical. Also, they can be very dangerous if done for extended period of time or for people who need adequate nutrients for growth such as children, teenagers, pregnant women or breastfeeding women. Lastly, most of the pills, teas and juices that are sold with a label saying they “detox” our bodies have no scientific foundation to support their claims.

Tips for jump starting a diet without a “detox” diet

The most important thing to remember about a diet is that it should be about the long-term changes. You should work on making healthy diet changes you can stick with and not changes that will only last a few weeks. 

• Start one step at a time. An easy jump start would be to focus on hydration.  Change to water or another calorie-free beverage and aim for 8 cups a day. Next, find the time of day when you tend to have the least healthy food choices and try to make them healthier. I don’t recommend people saying “I’m never going to eat (fill in the blank) again,” as this just makes us want to have the forbidden food even more. Diet is about moderation. 
• I also tell my clients to make positive goals. Say “I will make sure my breakfast contains whole grains” instead of saying “I won’t eat white toast or pop tarts for breakfast.”
• Another tip that is backed up by research is to track your daily intake. Keeping a food record of what you eat either online or on paper will help open your awareness to your diet.

Beef Broccoli Stir Fry

Beef Broccoli Stir Fry (Cooking Light March 2011)

The first day back to work after vacation always comes as a shock. The relaxation quickly fizzles and responsibilities, deadlines and workloads accumulate quicker than anticipated. Today was day two back to work for my husband and I and knowing how busy he has been I decided to make a meal I knew he would love.  Let me first explain why I knew he would love this dish. First, you will have to know that I've never been a beef lover. My mom doesn't like steak so we didn’t have it as kids and once I tried it as an adult I wasn’t impressed. I'm a big texture eater and while the flavor of steak is usually delicious I don't like all the chewing that comes with it. Now, I know what most of you are thinking, "You just haven't had a good steak before." I've heard this line a million times and I’ve tried many different cuts, flavors and cooking methods.  Nine out of ten times I'm still turned off by the texture and only eat half an ounce (with the exception of a beef tenderloin I had at Manny's Steak house that melted in my mouth). That being said I don't cook beef often so my husband has to resort to ordering fancy steaks when we are out to eat. The second reason I knew he'd love my dinner choice was the fresh ginger and Sriracha added to the sauce; two things he loves. 

I knew I’d like the flavor of this dish and figured I’d pick out most of the beef but to my amazement I loved it and so did my husband. The beef wasn't chewy, the broccoli kept the perfect crunch and the flavor was delicious.

In situations when I cook something delicious my first instinct is to call my best friend Rachel to tell her about it (we started a cooking club last year since we both have such a passion for food and I knew she would love this). Well, she works second shift at the hospital so I’m sharing the recipe with my changes to my blog followers. You have to try this and tell me what you think.

Beef Broccoli Stir Fry (Cooking Light March 2011) Sina's changes listed below

Recipe Substitution: 

-  Brown rice instead of white rice

-  Fresh grated ginger in place of bottled ground fresh ginger

-  Low sodium chicken broth in place of low sodium beef broth

Recipe Additions: 

-   I would recommend doubling the sauce (I made one batch of the sauce and added it as they described in the recipe but ended up making another side of it without the corn starch and 1/2 the sherry to add to the top of our dish since my husband likes a lot of sauce)

-    We added grated fresh ginger and extra Sriracha sauce to the top of stir fry for added spice

Power Granola

I've spent the past six days in Rosemary Beach, Florida with my husband and seven other great friends. During the time we were on vacation our lovely puppy got a vacation of her own running through the snow up north, eating pup cups and lots of cuddling by her grandparents. She's still sleeping this evening from all the exercise (or depression of her parents coming back). 

As a small token of thanks I decided to bake something for my amazing in-laws to enjoy. I've done most of my usuals for them: muffins, scones and cookies so to change it up I decided to try making homemade granola. Knowing that a lot of granolas are loaded with fat and calories I went to my favorite resource to aim me in the right direction: Cooking Light. The best part about this recipe was I had all the ingredients in my cabinet (with the exception of almonds which I replaced with sunflower seeds). Of course I didn't follow the recipe verbatim. I doubled the cinnamon and sprinkled in All Spice for extra flavor. This granola was filled with spice and crunch and would be perfect on yogurt or mixed into your morning cereal. 

 

Power Granola (Source: Cooking Light May 2005) 

Food of the Month

Get out your togas because this month we're going Greek. Rich and creamy are just two words to describe Greek yogurt, which is this months featured food. A few years ago Greek yogurt was a rarity on produce shelves but with the growing attention it's gotten from health  nuts it has gained popularity. Over the past year I've seen more brand available at supermarkets and more competitive prices. This calcium-loaded food contains healthy bacterial cultures that boast digestion benefits. Like traditional yogurt Greek style yogurt is made from fermented milk. It is then strained in cloth leaving a thicker product with the same sour taste. Some of the nutrition benefits are due to the increased concentration of Greek yogurt. It generally contains more live cultures and probiotics. In addition, Greek yogurt is higher in protein and lower in sugar than traditional yogurt and since it contains fewer carbohydrates it is also lower in lactose content (which is great for all of my fellow lactose intolerant readers out there). One 6-ounce container of Chobani nonfat Greek yogurt contains 140 calories and 14 grams of protein per serving which keep me feeling full and satisfied between breakfast and lunch.

Greek yogurt is very versatile so think outside the container. It can be used as a base for dips, sauces or smoothies. Here’s what to know when you head to the stores.

• Look for a low fat or non-fat variety.
• The plain flavors tend to be best for dips and sauces and take on the flavor of the herbs or spices added.
• If you have children you may want to Chobani’s Champions that were developed just for kids. Each 3.5-ounce container contains 100 calories. 

Here are a few of my favorite varieties and recipes

Brands:

• Trader Joe's Greek Style NonFat Yogurt- Honey Flavored
• Chobani Nonfat Greek Yogurt- Strawberry & Peach flavored or the 2% Fat Pineapple flavored variety (I have yet to see the 0% honey, black cherry or lemon flavors at my supermarket but can imagine I'll like those too).

Most Recent Dish I've made with Greek Yogurt: My husband and I both loved the flavor of this chicken breast and sauce. I can imagine it will be even better when we are able to make it on the grill. 

Bahamian-Spiced Chicken with Yogurt-Cilantro Sauce (Source: Bobby Flay for Health Magazine)