Too Much Sugar May Affect Your Nutritional Health

Too Much Sugar May Affect Your Nutritional Health

It looks like science has given us one more reason to pay attention to how much sugar we consume.

A recent study revealed that a high intake of “free sugar” (sugar added to packaged or home cooked foods) can lead to a lower consumption of important nutrients, including calcium and magnesium.  Based on data collected from 6,150 adults, nutritional deficiency was at it’s highest when free-sugar or added sugar consumption reached 25% of their daily calories.  This discovery makes sense, since processed food with high amounts of added sugar tend to be less nutrient dense and contain more empty calories.

It’s important to note that the study also showed that when free-sugar intake makes up less than 5% of overall calories the risk of nutritional deficiency is also present.  This could be related to restrictive dieting and/or not eating enough food since elimination diets have been know to lack important nutrients.

Based on the study mentioned above, added sugar has it’s place and I don’t believe that it needs to be demonized.  However, if too much added sugar can potentially harm our health, it’s probably a good idea to consider limiting how much we consume on a daily basis.  Food for thought.  🙂

Here’s to a happy and healthy week!

Shared with love,

Jennifer

 

Meal Planning The Easy Way

Meal Planning The Easy Way

I’m a big fan of keeping things simple,  especially  when it comes to weekly meal planning and cooking.    This is why I love recipes!  Why reinvent the wheel when someone else has already done the leg work?  And, thanks to the internet, you don’t even need to store a bunch of cookbooks anymore.  You can find recipes on the internet for free.

When it comes to using other peoples’ recipes I like to use them as a starting point and then tweak it to meet our dietary needs and what I believe to be the best nutritional choice.  For example, I replace low fat dairy with full fat and canola oil with something like avocado or peanut oil.  I also cook with cast iron so if a recipe is light on the oil I will add more to keep food from sticking to the pan.

If you are just getting started with meal planning I suggest you pick recipes that can be cooked in under thirty minutes.  And,  unless you absolutely LOVE cooking and have the time to invest, I do not recommend cooking labor intense “project meals”  on a busy week night.

Below are seven sample recipes that I would use on any given week.  I include the links to the recipes (click on the name of the dish) and my recommended tweaks to make them even more fabulous and balanced.

Mu Shu Pork Wraps. 

Skip the takeout and make your own Chinese food.  Instead of canola oil, I would use peanut oil.  We like to eat this one over rice instead of making them into wraps.  If you like the wrap idea, then I would serve rice on the side for a carb.

Vera-Cruz Style Red Snapper.   

The only thing I would substitute in this recipe is olive oil instead of cooking spray.  I might use different white fish depending on what is available to us that week.  I usually stick to wild caught.  I grew up on the Pacific Ocean so my taste buds prefer wild to farmed. 🙂  A good side for this dish would be rice or corn tortillas and a side salad.

 Tex Mex Rice Bowl.         

This quick recipe is a favorite at our house.  Serve it with a side salad as well.

Turkey and Mushroom Bolognese.

Swap out cooking spray with avocado, olive, or grape seed oil.  Half -n-half can be used instead of light whipping cream if you don’t have any on hand.  I like whole grain pasta with this dish, however polenta would be really good with it too.

 Spring Vegetable Carbonara

If you are using turkey bacon, I would add some olive oil to create drippings.

 Quick Chicken Curry

I’m not a huge fan of chicken breasts so I would use thighs instead in this dish.  That’s totally up to you

 Lamb Burgers. 

Lamb burgers are nice way to change up from traditional hamburgers.  I like to serve them with a simple side salad and will make some frozen garlic fries to go with them.

The recipes above come from Cooking Light magazine.  It’s one of my favorite resources for meal planning.  There are loads of great recipes available on the internet so I encourage you to explore what is available.

Here’s to good food!

Shared with love,

Jennifer

 

Five Seasonal Foods To Enjoy During Spring

Five Seasonal Foods To Enjoy During Spring

When it comes to healthy eating, seasonal foods have so many benefits to offer.  Eating seasonally not only offers great taste and nutritional value, it usually offers a lower price per pound and the opportunity to support local farmers.  That’s what I call a win-win.  🙂

To help you get started, below is a list of five in-season foods and ideas on how to incorporate them into your weekly diet.  Oh, and by the way, I included a picture of strawberries above because they are in season in the Spring and early summer.  Bonus!

Peas

 

Peas are a wonderful plant-based source of protein. A 100-calorie serving has more protein than a hard-boiled egg or a tablespoon of peanut butter.  They are a great source of vitamin C and vitamin K.  Try adding peas to pastas, rice dishes, casseroles, salads, or eating them steamed with a pat of butter.  On cooler nights, ease the chill by pureeing peas and making a soup.

Asparagus

 

This springtime gem is a good source of vitamin K and folate.  It’s also very versatile.  Asparagus can be roasted, grilled, boiled or even sautéed.  It adds great flavor to a breakfast quiche, can be used in a lunchtime Nicoise salad, makes a great side next to a grilled piece of salmon or steak, and works well in pastas.

Leafy Greens

 

One of the first signs of spring is the opening of leafy greens like spinach, kale, collard greens, Swiss chard, arugula, romaine and other lettuces.  Regardless of which leafy green you choose, all greens are a healthy addition to a balanced diet.  Most leafy greens taste the sweetest after a frost.  You can minimize the bitter flavor of greens by adding an acid like lemon juice or vinegar.  Leafy greens are loaded with vitamins-especially A, C, and K—as well as minerals like calcium, folic acid and iron.  While one of the most popular ways to eat greens is in a salad, I encourage you to do a quick search for recipes that include leafy greens in the main dish.

Radishes

 

Radishes make a great crunchy snack.  They are most popular raw due to the mild pepper flavor they offer, however they are also good pickled and roasted.  Try adding them to salads, tacos, and Asian dishes.  Radishes are a great source of fiber and vitamin C.

artichokes

Artichokes are one of my favorite foods.  They are abundant in my home state of California.  Artichokes are delicious steamed and make a great side with grilled meats.  You can pull off the leaves and dip the meaty portion into mayonnaise or simply bite into them plain.  I recommend adding a bit of olive oil to the water prior to steaming them.  Artichoke hearts are delicious marinated and can be added to pastas, salads, and casseroles.

Artichokes have been shown to improve various digestive health disorders and may be able to lower blood cholesterol levels, as well as protect the liver from damage.   They are a wonderful source of Niacin, Magnesium, Phosphorus, Potassium and Copper, and a very good source of Dietary Fiber, vitamin C, vitamin K, Folate and Manganese.

This Spring, I encourage you to explore local farmer’s markets, roadside stands, and grocery stores for an abundance of good eats this time of year.

Here’s to heathy and delicious meals in every  season!

Shared with love,

Jennifer