Say No to Sugary Drinks with These Infused Water Recipes

fruit-waterIt’s hot outside and cold drinks are in. But instead of sweet iced tea, iced lattes and sugary lemonade, quench your thirst with homemade flavored water.

Sugar consumption is a real problem in the U.S. The  World Health Organization recommends no more than 5% of your daily caloric intake come from added sugar. For the average adult with a normal body mass index (BMI), 5% amounts to 25 g, or approximately 2 tablespoons of sugar.

Apparently, sugar must be too easy to swallow, because Americans on average consume 10 times that amount per day – and the biggest culprit is beverages. Not only does consuming this much sugar lead to weight gain, but it is also associated with an increased risk of obesity, type 2 diabetes, heart disease and gout, and it has even been linked to cancer.

Your best bet to beat the heat and stay hydrated is good old water. Continue reading “Say No to Sugary Drinks with These Infused Water Recipes”

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Great Whole Grains: Fuel for Optimal Health

coucousLow-carb diet headlines may be a thing of the past, thanks to new research that shows whole grains can help you lose weight and keep it off. In addition to promoting longevity, slashing the risk of heart disease, and stabilizing blood glucose, whole grains are packed with fiber, which fills you up, promotes a healthy gut, and enhances immune function.

Ancient grains are also the secret to this year’s Rio-bound athletes, with everyone from Olympic beach volleyball star April Ross to tennis champ Serena Williams using steel-cut oats, brown rice, and quinoa to fuel all-star performance.

Want to put the science into everyday practice? Try this nutrient-packed couscous dish, which you can serve as an entrée or pair with a leafy green salad. Continue reading “Great Whole Grains: Fuel for Optimal Health”

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Dinner Tonight: Rhubarb and Beet Salad

rhubarbKnown for it’s very tart flavor and bright red stalks, rhubarb is a versatile vegetable can enhance any meal. Packed full of nutrients including B complex vitamins, vitamins C and K, calcium, potassium and manganese, rhubarb could be considered a superfood.

If you have never cooked with rhubarb, it is very easy to prepare. Keep in mind that the redder the stalk, the more nutrient dense it is. Chop away the green leafy parts (they are toxic), and clean the rhubarb by wiping it with a damp cloth. Pull the stringy parts away from the stalk and now you are ready to use it!

Rhubarb and Beet Salad

4 medium beets, washed
1 1/2 cups rhubarb, cut into 1 1/2 inch diagonal slices
1/4 cup local honey
2 Tbsp extra virgin olive oil
2 Tbsp balsamic vinegar
4 cups mixed salad greens Continue reading “Dinner Tonight: Rhubarb and Beet Salad”

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Lunch Today: Organic Strawberry and Cucumber Salad

strawberryIT’S STRAWBERRY SEASON!! Every year we head up to a local farm where organic strawberry picking is available. And every year, I think my kids do a better job eating strawberries then actually filling the buckets.

Organic strawberries are a must in our house, especially this year, when strawberries were ranked number 1 as the most pesticide laden fruit/vegetable, according to the Environmental Working Group.

Strawberries are packed with antioxidants (anthocyanin) and vitamin C, as well as being rich in folate and fiber. This recipe combines the sweetness of strawberries with the crisp taste of cucumbers for a refreshing side to fish or even a simple light lunch on its own. Continue reading “Lunch Today: Organic Strawberry and Cucumber Salad”

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Breakfast Today: Green Smoothie With Basil

2016-06-14 09.26.42This past Mother’s Day, my Mom gifted me this basket of herbs. Over the past month it has really flourished, particularly the basil. Basil is my all-time favorite herb. I use it in sandwiches, sprinkled over pasta, and to make pesto. Basil is packed vitamins A and K, manganese, copper, and folate. In addition, it’s teeming with disease-fighting antioxidants and flavonoids. Last week I stumbled onto a green smoothie recipe that uses avocados, spinach, cucumbers and basil. I tweaked the recipe a bit and it was GLORIOUS!

This  green smoothie recipe is packed with antioxidants and makes a great post workout recovery meal, especially if you add a scoop of your favorite protein powder.

2 cups spinach
1/2 cup packed fresh basil
1 small cucumber, chopped
1 inch piece fresh ginger, peeled and roughly chopped
1 banana, peeled and roughly chopped
2 cups plain almond milk (or any milk you prefer)
1 cup plain Greek yogurt
1 tbsp hemp hearts
2 tsp honey Continue reading “Breakfast Today: Green Smoothie With Basil”

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    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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