June 2003

Summer is now only a few weeks away: time for some much anticipated fun in the sun! Let June 21, the longest day of the year and the first day of summer, inspire you to get out, get moving, and remain focused on a healthy lifestyle! In this month?s newsletter, the ?fresh at the market? section will continue to uncover delicious treats that are perfect for long summer days. You will also find low calorie recipes for a zesty gazpacho and a refreshing cherry sorbet. I have also included information on how your favorite beach and water activities can burn lots of calories and melt the pounds away!

June Nutrition Tips: Heating up the Healthy Way!

Wet & Wild Weight Loss: As the weather warms up, many of us will be heading off to share houses, celebrating at beach parties, and cooling off with backyard fun. There are plenty of ways to beat the heat, while burning lots of calories in the process! See the list below for the number of calories you can burn per hour. Hopefully, it will inspire you to get out and get moving!

  • Water Volleyball: 191 calories per hour (cph)
  • Jogging in Water: 508 cph
  • Water Aerobics: 254 cph
  • Water Polo: 635 cph
  • Frisbee: 191 cph
  • Badminton: 286 cph
  • Snorkeling: 318 cph
  • Washing the Car: 191 cph
  • General Leisure Swimming (not laps): 381 cph
  • Swimming Freestyle (Moderate): 445 cph
  • Swimming Backstroke: 445 cph
  • Swimming Breaststroke: 635 cph
  • Swimming Butterfly: 699 cph
  • Swimming Sidestroke: 508 cph
Fill Up With Fiber: In the May 3, 2003 issue of the Lancet (a well-respected medical journal), studies revealed that a fiber-rich diet might have protective benefits against colorectal cancer. This was the largest study of diet and cancer released, with over 500,000 people in 10 European countries participating and 1,065 cases of colorectal cancer analyzed over a 4.5 year follow-up period. While assessing the diets, researchers found there was a 42 percent reduction of colorectal cancer incidence in those eating the most dietary fiber. The fiber intake in this population ranged from 12 to 37 grams per day. This is just another reason to fill your plates with fresh fruits and veggies all summer long!

Fiber content of commonly eaten foods (remember you want a minimum of 25 grams per day!)
- Bran Flakes (1 cup) 6 grams
- Apple (1 large) 6 grams
- Spinach (1 cup steamed) 4.5 grams
- Kidney Beans (1/2 cup) 11 grams
- Barley (1/2 cup cooked) 7 grams
- Peanuts (1 ounce) 2.5 grams
- Cherry tomatoes (15) 3 grams
- Fresh cherries (20) 3 grams

Fresh at the Market

Tomatoes
Tomatoes are one of the most popular "vegetables" eaten by Americans today. Although they are actually members of the fruit family, they are traditionally served and prepared as a vegetable. Tomatoes are high in vitamin C, beta-carotene, and the antioxidant, lycopene. The National Cancer Institute uncovered a strong correlation between a diet rich in tomato-based foods and a decreased risk of prostate cancer.

With a large variety of tomatoes to choose from, it is best to look for plump tomatoes with smooth skins that are free from bruises, cracks, or blemishes. Depending on the variety, ripe tomatoes should be completely red or reddish-orange. Tomatoes should be stored at room temperature (above 55 degrees), and kept away from the sunlight, until they have fully ripened. With only 35 calories for 1 whole medium tomato, be sure to cool off your summer with these tasty treats in everything from salads to omelets to fresh salsas, and even cool gazpacho (which is featured as one of this month's recipes).

Cherries
Cherry trees are recognized by their lovely white blossoms in early spring. The flowers foretell the end of winter, and so symbolize rebirth, youth, and innocence. Cherries are relatives of peaches and plums and like their cousins, have a sweet, meaty flesh that surrounds a large pit or seed. When selecting cherries, look for shiny, firm, plump fruit with fresh stems and unbroken skin. Beware of wax that can give a false shiny appearance. Avoid cherries with wrinkled skin or white spots that indicate mold. Remember, the darkest cherries are the ripest.

Cherries are delicious when eaten fresh off the stem. But beware of common cherry recipes, such as cobblers, turnovers, pies, and fruitcake, where the added sugar dominates the calories! Toss a few fresh cherries in salads, or grab some as a snack. With about 52 calories per 1?2 cup, they are the perfect treat on a warm summer day.

Cool Down with these Healthy Recipes!

Gazpacho (a favorite from the Canyon Ranch cookbook)
Makes 8 servings

Ingredients
1/2 cup peeled and diced cucumbers
1 cup diced red and green bell peppers
3?4 cup diced red onion
1 cup plum tomatoes, peeled and diced (about 2-3 tomatoes)
2 1?2 cups tomato juice
2 garlic cloves, pressed
1?4 teaspoon freshly ground pepper
1?4 teaspoon Worcestershire sauce
2 tbsp fresh lemon juice
Chopped scallions or chives for garnish

Combine all ingredients except for the chives or scallions, and mix thoroughly. Pour into a container and refrigerate until cold. For best results prepare 1 day ahead to allow flavors to marry. Serve in chilled bowls, garnish with scallions or chives if desired.

Nutrition information per serving:
29 calories
1 grams of protein
7 grams of carbohydrate
0 grams of fat

Cherry Sorbet
Makes 8 servings

Ingredients:
6 cups fresh or frozen, pitted cherries
1/4 cup sugar
juice of a lemon

Combine sugar and cherries and refrigerate for a minimum of 2 hours max of 24 hours. Place mixture into a blender and puree until smooth. Add lemon juice and pulse until combined. Pour mixture into ice cream machine and churn according to manufacturer's instructions.

Nutrition information per serving:
79 calories
1 grams of protein
19 grams of carbohydrate
2 grams of fiber
0 grams of fat

I hope your summer is an enjoyable time for you and those around you! Get out there and enjoy the beautiful weather, while staying focused on the "healthier you". As always, please feel free to contact me with any questions or concerns!

All the best,
Sara
Sara Ryba Nutrition

Return to top