April 2003

Happy Spring!

It is hard to believe that spring is finally here! After a record-breaking winter, of blizzards and frigid temperatures, the warmer weather could not come sooner. The onset of spring, with more moderate temperatures, may spark some extra motivation to ignite a new fitness or nutrition plan. Use that motivation to engage in a new fitness activity, or to make a small, but beneficial change in your diet. Hopefully last month's newsletter inspired you to start a walking program, and with daylights savings time quickly approaching on April 5th, you will have even more time to fit in an evening walk.

In this month's newsletter, you will find out how to celebrate Easter and Passover without blowing your nutrition plan. In the "Fresh at the market" section, I will point you towards the season's best fruits and vegetables. I have also provided you with two simple recipes that will allow you to easily use this fresh produce. As always, remember that it's never too late to make a change for a "healthier you"!

April Nutrition Tips: Holiday Hints

April Fools!: April 1st is none other than April Fools Day, a day full of fun, surprises, white lies, and laughter! By adding some humor-packed fun into your day, it just might help you live longer. Research has credited laughter with not only the power to reduce stress levels, but also the ability to relieve pain, improve immunity, and reduce blood pressure. So however you spend today and this whole month through, set aside some time for age-reducing belly laughs. Oh and don't forget to have a few Twinkies, too? April Fools!

What to "Passover" at the Holiday Table: Passover is a time for family and friends to gather and celebrate the freedom of the Jewish people. The traditional Passover Seder includes many delicious recipes that have been passed down from generation to generation. With so much fresh, seasonal produce available, the celebrated Passover table is abundantly filed with the season's best fruits and vegetables. However, there are a lot of dishes included on the Passover table that may negatively affect your waistline. Below, I have listed a few traditional Passovers foods, with a red light (beware of fat and calories) or a green light (go ahead and enjoy!). Try to fill up on one of the following Green Lights!

• Haroseth: With the majority of calories coming from apples and walnuts, haroseth is a great holiday food! Feel free to enjoy this on a small piece of matzo or eat it by the spoonful!
• Gefilte Fish: Here is another healthy holiday favorite. Gefilte fish is traditionally made from whitefish, carp or pike. It is a great source of lean protein, and is delicious with a dollop of fresh horseradish!
• Chicken Soup: A traditional Passover chicken soup of matzo balls and carrots with a few egg noodles makes a great appetizer or snack. If you are watching your weight, limit yourself to 1 large matzo ball or 2 small ones, but the soup both and veggies may be eaten in unlimited quantities. (Note: If soup broth is homemade, be sure to skim the congealed fat off of the top of the soup pot.)

• Chopped Liver: Although quite tasty, chopped liver is chock full of saturated fat (the bad fat!). If it is one of your favorites, you may want to look for a reduced fat recipe, which would likely substitute the chicken fat for a vegetable based fat, or would omit the added fat altogether.
• Brisket: Although delicious and tender, brisket is a high fat meat. It is cooked for 3-4 hours until the meat melts in your mouth, but unfortunately it also is loaded with natural and added fats. If you love this holiday favorite, limit yourself to a small 3-4 ounce portion.
• Macaroons: This Passover cookie is made primarily from coconut and sugar. There is not much added fat, however, the coconut itself is naturally packed with fat, and that paired with sugar makes for a high-calorie sweet. Enjoy these cookies in moderation.

Beware of the Easter Bunny: While Passover meals tempt us with carbohydrates and fat, the Easter Bunny has his eyes set on sugar! One of the highlights of Easter is the assortment of sweet candies and treats. But, just in time to scare the Bunny away is a report from the World Health Organization. They believe that people should get no more than 10 percent of their calories from sugar, as a way to stem the global epidemic of obesity. The experts state that people should restrict their consumption of added sugar - meaning sugar not naturally present in honey, syrups and fruit juices - to below 10 percent of calories. Using a 2000-calorie diet as a reference, that would equal no more than 200 calories from sugar per day. See the list below for the calories of some of your favorite Easter sweets! Remember, 200 calories per day as a maximum!

• Hershey's Kisses (9 kisses): 230 calories, 13 gm fat, 21 gm sugar
• Cadbury Chocolate Mini Eggs (12 eggs): 190 calories, 8 gm fat, 26 gm sugar
• Jellybeans (30 mini or 15 regular sized): 150 calories, 0 gm fat, 33 gm sugar
• Marshmallow Peeps (5 marshmallows): 160 calories, 0 gm fat, 36 gm of sugar

Fresh at the Market

With spring in full swing, the fresh and tasty offerings at your local produce market are abundant. This month, look for bright red, plump strawberries. Strawberries are sometimes called the "inside-out" fruit because its seeds are on the surface, rather than inside. But that does not take away from its sweet and juicy flavor. Nothing reminds us of the beginning of warm and sunny days more than a carton of strawberries. Just remember to avoid washing berries before storing (wash just prior to use) and store in the refrigerator for no more than a few days. Add berries to salads, smoothies, and simple desserts. At a mere 25kcal for 7 medium whole strawberries (or a 1/2 cup sliced) they are one of the lowest calorie fruits available!

Also, fresh at the market are those tender bunches of asparagus. Sometimes, touted the "herald of spring", its delicious stalks poke up from the ground during the first warm and wet days of the season. Always look for firm, bright-green stalks at your local market, and try to use them as soon as possible after purchase to preserve freshness and flavor. They are bursting with 175mcg of folate, 385mcg of beta-carotene and a measly 30 calories for 8 medium cooked stalks. Want to pump up the nutritional value of your asparagus even more? Keep it in the dark. Asparagus as mentioned above is full of folate, however, exposure to air, heat, or light destroys the folate. That's why experts recommend storing asparagus in the very back of the refrigerator or tucking it away in a produce drawer. To keep asparagus fresh longer, don't wash it before you store it; simply sprinkle it with a dash of water and seal in a plastic bag.

April Showers Bring More Recipes!

Strawberry Smoothie (makes 1 generous serving)
This simple smoothie is delicious with fresh or frozen berries, and will keep you full for hours! It makes for a great breakfast or afternoon snack.

Ingredients
1 cup of fresh or frozen strawberries (if frozen, buy unsweetened)
1 cup of skim milk or low fat vanilla soy milk
1 scoop, or 2 tbsp or protein powder (look for a powder with less than 10 grams of sugar and about 100 calories per serving. "Designer Protein" and "Spirutein" are both good options)
3-5 ice cubes

Add all ingredients to a blender or food processor, and blend until smooth.

Nutrition information per serving:
210 calories
21 grams of protein
28 grams of carbohydrate
4 grams of fiber
1.5 grams of fat

Roasted Asparagus (makes 4 servings)
This simple way of preparing asparagus will surprise you with unbelievable flavor. The added roasted red peppers make for a beautiful presentation as well as add a flavor and nutrient kick!

Ingredients
12-16 ounces of asparagus, remove tough ends, about 1 1?2 inches from thicker end
4 tbsp of grated Parmesan cheese
kosher salt
fresh ground pepper
2 whole roasted red peppers, in brine from a jar, chopped into 1/2 inch pieces
Cooking spray, such as Pam

Preheat the oven to 425 degrees. Spray a large non-stick cookie sheet with cooking spray. Lie the asparagus down on the tray in a single layer with room in between the spears (you may need to use a second cookie sheet). Sprinkle the asparagus with 2 teaspoons of kosher salt and a generous grinding of freshly ground black pepper. Then sprinkle with the grated Parmesan cheese.

Roast the asparagus at 425 for about 15 minutes, (you may alter the time based on taste preferences). Remove from the oven and arrange the asparagus spears on an oval or rectangular serving dish. Pile the chopped red peppers on the thick end of the asparagus, and serve.

Nutrition information per serving:
50 calories
5 grams of protein
4 grams of carbohydrate
1.3 grams of fiber
2 grams of fat

I hope that the beginning of spring brings good health to both you and those around you! Remember to stay strong and stick to your nutrition and fitness resolutions. Although spring has only just begun, summer is just around the corner! Stay active and stay focused on that "healthier you!" As always, please feel free to contact me with any questions and/or concerns!

All the best,

Sara
Sara Ryba Nutrition

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