Page 9 - Clear Lake Mirror Reporter E-Edition 6/24/2015

Clear Lake Mirror-Reporter
(Family Features) Looking for
a healthy, convenient and delicious
breakfast boost, afternoon refuel or
sweet treat? If so, break out the blender
and whip up a delicious and nutritious
smoothie.
Made with fruits and vegetables,
smoothies provide important nutrients
that our bodies need. When prepared
with chocolate milk, they can also be an
excellent source of protein - and a tasty
treat for kids and adults alike.
“Chocolate milk is a delicious and
nutritious base for smoothies because it
not only contains protein and minerals,
it also provides calcium and vitamin D,
which are essential for bone health,” said
registered dietitian Rebecca Scritchfield.
“Plus, combining a nutrient-rich option
such as chocolate milk with fruits and
vegetables like bananas, berries and kale
is a great way to get kids to consume
the nourishment they need, all in an
enjoyable treat.”
If you’re not sure what to put in
your smoothie, you can get creative
with the ingredients you already have
on hand. If you’re a fan of PB&J
sandwiches, simply combine chocolate
milk with bananas, peanut butter and
jelly for a delicious take on the classic
lunch staple.
Trying to get your kids to eat
their veggies, such as kale, is easier
when they’re disguised in chocolate-y
goodness. And if you’re looking to satisfy jelly
your sweet tooth, combine low-fat
From
The
Market
By Marysue Salmon
The first time I had this unusual but delicious appetizer was when I
was in France. I was instantly “hooked” on it and I have since served it
often at home. Friends who said they didn’t really like radishes thought at our new expanded farmer’s market. A radish sandwich is just
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Lifestyle June 24, 2015 • Page 9
Stay on track with
your wellness goals
It’s easy to get back on a healthy living track:
brownies, ice and chocolate milk. 1. Get Back on Track
Each of the following single-serving Falling off the wagon can be discouraging, but don’t let your
recipes shows you how deliciously easy mind get in the way of your might. Track your daily meals and
it is to create a unique and flavorful snacks to help you stay focused on what and how much you
smoothie to fit any craving. For each are eating. Writing in a food journal is a great way to look back
recipe, combine ingredients in a blender, over your week to see what you did well and could do better
mix until smooth and frothy, and serve. next week.
For more delicious recipes,
visit www.TruMoo.com, or look for 2. Pack Your Lunch and absorbed slowly by the body, which helps to to track your movement throughout the day.
TruMooMilk on Facebook, Twitter and Being in control of what you eat throughout the day is sustain energy over a longer period of time compared 5. Make it Fun
Pinterest. powerful in staying on track with your resolutions. Why hit the to foods with a higher glycemic index. The key to lasting, lifelong health is to
greasy food truck outside when you can whip up a fresh salad 4. Get Moving make changes you enjoy. Make eating well
Chocolate-Berry Blast at home? Sunsweet’s Quinoa, Grape and Prune Salad is an easy, Everyone has a lot on their plate and with a busy and exercising fun and it won’t be hard to
1 cup chocolate milk protein-packed lunch that will power you through the day. schedule comes loads of stress and anxiety, but much stick with.
1 cup frozen mixed berries 3. Choose Right at Snack Time of that can be alleviated with exercise. If you think Staying on track takes will power and
1 tablespoon golden flaxseed meal The 3 p.m. slump is almost unavoidable. You’re three hours about it, 30-40 minutes of exercise a day is only 2 determination, but by squeezing a few easy
past lunch and it’s too soon for dinner. Instead of reaching for percent of your day. Small changes, like walks around hacks into your day you’ll be on your way to
Cookies ‘n Cream Smoothie an unsatisfying bag of pretzels or chips, bring Sunsweet Ones the block or using an app to count steps is a great way reaching your wellness goals.
1/2 cup low-fat fudge brownies or low- Individually Wrapped Prunes or nuts from home to curb the
fat chocolate cookies, coarsely broken afternoon hunger. Ones are lower in sugar than other dried fruit
1 cup Chocolate milk and have a low glycemic index of only 29. Prunes are digested
1 cup ice cubes
Get healthier with research-proven diets
Fuel Up Smoothie It might be time to focus on research-proven Fiber is also filling, providing volume with few exercise. You may be surprised by what you learn.
1 1/2 cups chocolate milk approaches to get healthier that actually work - calories because our bodies don’t have the enzymes How to Spot a Fad Diet
1/2 cup baby kale without gimmicks, diets that eliminate foods. to break it down. But fiber can be digested and used Fad diets come and go and return again. Here are some
1 cup ice cubes Start Well: Eat Breakfast for fuel by the 10 trillion bacteria that live in the obvious clues that a diet is a fad rather than a realistic approach
1 tablespoon almond butter Start the day right, and it really can make colon and prevent numerous health conditions. for becoming healthy.
things go better all day. Research has repeatedly Get Your Facts Straight 1. Sounds too good or easy to be true
Banana PB&J Smoothie shown that people who eat breakfast tend to take Losing 10 pounds in two weeks only to regain 2. Promises rapid weight loss (5-10 pounds a week) or
1 cup chocolate milk in more nutrients (calcium, iron, protein and fiber), it in eight makes no sense. Whether you’ve tried to “miracle cures”
1 ripe banana, peeled and cut into are more alert and can concentrate better, and may go gluten-free, low carb or avoid all white foods, 3. Allows only certain foods or food groups (cutting out
chunks even have better success with weight management. chances are quite high that your efforts didn’t result others)
2 tablespoons low-fat peanut butter To get yourself off to a strong start, think in long lasting effects. What does work? A balanced 4. Promotes a product, special herb, vitamin or other
2 tablespoons strawberry or grape about combining protein, carbohydrates and low- eating pattern and an active lifestyle. compound
fat dairy. Some possibilities: whole grain cereal There is no one perfect diet, and anyone 5. Can only be “followed” temporarily but is not supervised
Tips: For a colder smoothie, freeze and a high protein yogurt, an English muffin with who says otherwise is typically selling a book by a doctor
banana chunks one day ahead. If you peanut butter, or an egg sandwich with fruit and or products promising weight loss. Registered 6. Hard to imagine or difficult to follow the diet forever
have a nut allergy, omit peanut butter. yogurt. dietitian nutritionists can be trusted to provide 7. Doesn’t recommend a form of exercise or says that it’s
Eat Rough(age): Make Fiber a Priority credible, evidence-based information. unnecessary
Fiber, found in whole grain wheat, barley, Schedule and Track Your Progress 8. Warns that one food or food group will make you
corn and oats, as well as in fruits, vegetables and Make a schedule of your health goals, and seriously ill or worse
beans, helps keep things moving easily through keep track of progress by writing in a food and 9. Makes recommendations based on pseudo-science not
the digestive tract. Remember that grain fiber activity journal or calendar. Write things down; it endorsed by credible organizations or peer reviewed by other
has different nutritional benefits than fruits and makes them more likely to happen. Note things scientists
vegetables, so you need both. like how you feel before and after meals and 10. Cites research that is preliminary, based on animals,
has very few subjects, or uses poor methodology
they were great this way! Flat leaf parsley, 12-16 single leaves
Although radish sandwiches are most picturesque when Coarse sea salt
they are made with the small French breakfast radishes, any Heat French bread in 350 degree oven 6-8 minutes,
little radish can be used. If the radish is a bit larger, try cutting to crisp the outside. Slice into ½-inch thick slices. Cool
a small slice lengthwise from one side of the radish. This allows completely. When bread is cool, spread generously to outer
it to snuggle down against the buttered bread slice. edges with butter. Press a single leaf of parsley at extreme
I notice there is a wonderful supply of all kinds of radishes side of each bread slice. Lay a trimmed radish on each but-
tered bread slice, (so that the parsley leaf looks like the radish
one way to enjoy them while they are in season! greens).
You can refrigerate sandwiches at this point, carefully
French Radish Sandwiches covered.
1 medium size loaf of good quality French bread When you are ready to serve, sprinkle each radish with
About 4 tablespoons unsalted butter, room temp. a pinch of coarse sea salt. If you do this too far ahead, the
12-16 small radishes, washed thoroughly and trimmed of salt will dissolve. You want to have the texture of the sea salt
greens. (Take small lengthwise slice from radish, if it is large). along with the crunchiness of the radish!
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