Summer 2005

Summer is finally here! With longer days, and warmer temperatures, now is the time to get outside and rejuvenate your fitness routine. July fourth weekend, the official kickoff to summer, will be here in a few weeks. Why not take a minute to reflect on that "healthier you?" If you've fallen off-track, let this welcome change in seasons get you reacquainted with your health.

In this issue of the Sara Ryba Nutrition Newsletter, you'll find some nutrition tips to carry you through the warm months ahead. We'll tell you about some new food items to look for at the market - and we'll share delicious recipes for enlightened hamburgers and healthy, yet, tasty side salads. And to help you stay current, we'll provide a brief overview of the government's new Food Guide Pyramid, released earlier this year.

Summer Nutrition Tips: Nutrition News

Rebuilding the Pyramid
Americans now have two new tools at their disposal for attempting to answer the age-old question, "What should I eat?" The latest of these tools is the revamped food guide pyramid, known as MyPyramid, which debuted in April 2005. MyPyramid has been rebuilt to reflect the government's revised dietary guidelines published in January 2005, the first of American's new health tools designed to help combat the expanding obesity problem in America.

MyPyramid is a visual illustration of suggested healthy eating habits and physical activity. Like its predecessor, the Food Guide Pyramid, MyPyramid combines the government's dietary guidelines and recommended allowances into six food groups. But instead of illustrating the number of servings based on a one-size-fits-all 2,000-calorie intake, the Food Guide Pyramid went under construction. The most obvious change is that the pyramid symbol has been flipped on its side, and the horizontal blocks representing the food groups have now transformed into six vertical color bands, each representing varying proportions of the pyramid. The bands of fruits and vegetables combined take up the most space, followed by grains, with the narrowest bands still belonging to fats, oils, and sugars. Recommendations are also given for the healthiest foods in each food group.

Physical activity has been added as a key feature to the new pyramid. A staircase with a figure climbing up the side is representative of the 30 minutes of daily exercise recommended by the new guidelines. Fitness expert Denise Austin, a member of the President's Council on Physical Fitness and Sports, has been enlisted to help promote the new pyramid and the new exercise component.

Agriculture Secretary Mike Johanns referred to the new pyramid as "a system of information to help consumers understand how to put nutrition recommendations into action." To help individualize the pyramid, 12 custom made models of the symbol have been developed. One can simply log onto the MyPyramid website, www.mypyramid.gov, and enter their sex, activity level, and age, then an individualized pyramid is offered to you with customized calorie levels and menu plans.

Summer Treats
Most people assume that the summer months are the easiest times to watch your weight. However, dietitians have come to learn that summer can be the hardest time to lose weight. There are usually more social activities and weekends away that can involve fabulous eating and drinking.

Take a look below at mother nature's treats that will help you to entertain friends and family with health in mind. Try these nutritionally rich, low-calories foods each day to help you slim down this summer. And don't forget to drink plenty of water!

Berries
Blueberries, strawberries, raspberries, blackberries - all of these delicious colorful berries contain a powerhouse of antioxidants, and are available all season long. They are also an excellent source of fiber and very low in calories. Eat them by the handful or work more of them into your diet, by adding them to breakfast meals, salads, and desserts.

Mangoes
This vibrant orange fruit is juicy, sweet, and tart. Mangoes are high in fiber and a rich source of potassium and vitamins A and C, with only 135 calories for the entire fruit. The center pit makes it a bit tricky to slice up but the extra effort is worth it. Add this sweet treat to salads, chutneys, smoothies, or as a delicious topper to grilled meats and fish.

Tomatoes
The healthy good looks of a fresh, red ripe tomato are not just skin deep. These colorful fruits of the vine get their bright red shade from health-protecting substances such as lycopene, vitamin C and vitamin A. Use them generously in dishes to enhance nutrients with very few calories. Choose firm, well shaped tomatoes that are fragrant and intensely colored, store at room temperature and enjoy within a few days.

Peppers
Brightly colored, sweet bell pepper varieties have recently burst onto the scene. These vibrant veggies of the vine also get their wide range of vivid colors from health-protecting substances such as lycopene, vitamin C and vitamin A. They can be eaten raw, in salads, or they can be roasted or grilled over a direct flame, or under a broiler. Snack on them all summer long!

Recommended Products
Look for these delicious healthy items at your your local market.

Amy's organic frozen meals: This line of frozen meals and snacks can't be beat. They are made with 100% organic ingredients, contain NO trans fats or saturated fat, and can be prepared in less than 10 minutes. Take a look at the product line at www.amys.com, and pay special attention to their new "reduced sodium" line of products.

Kashi GoLEAN cereal: This cereal is loaded with fiber and protein - the perfect Rx for your morning meal. Mix this cereal with fresh berries and skim or soymilk and you've got the perfect summer breakfast. Beware of the higher sugar variety, Kashi GoLEAN Crunch -while still "healthy," there is a lot more added sugar.

Summer Recipes - Cooking on the Grill

Enlightened Burgers
Nothing is better than a good hamburger cooked on the grill; BUT, before you go to the butcher, take a look at the calories and fat that you could save by choosing something other than ground beef (per 4 ounce portion):

Asian Beef Burgers
Mix 1 pound of ground meat (any of the above will work) with 1/4 cup teriyaki sauce and 1 teaspoon of garlic powder. Form into 4 burgers and allow to sit for 10 minutes. Then grill and serve with Asian Cole slaw (see below).

Southwest Burgers
Mix 1 pound of ground meat (turkey is my favorite here) with 1/2-cup store bought salsa and 1/4 cup seasoned breadcrumbs. Form into 4 patties and grill until cooked through, then melt a slice of Monterey jack cheese on top.

Olive Burgers
My husband invented this crazy burger, and although it sounds strange, you will be wowed by the wonderful flavor. Simple mix 1/2 cup of chopped green olives with 1 pound of meat (organic beef is my favorite for this recipe), form into 4 patties, then grill and top with American cheese.

Summer Sides
Beware of traditional potato salad and Cole slaw; they can be higher in calories than your burger and dogs! Here are some lighter side salads to try this summer.

Asian Coleslaw
Makes 8-10 servings

Ingredients:
2 tbsp sesame oil
1 tbsp vegetable oil
2 tbsp unseasoned rice vinegar
1 tbsp honey
1 tbsp hoison sauce
4 cups shredded cabbage ( look for prepared cabbage in the bag)
20 snow peas or sugar snap peas cut lengthwise into thin strips
1/3 cup chopped roasted unsalted peanuts

Directions:
Whisk the first 5 ingredients together in a small mixing bowl. Then toss the cabbage and sugar snap peas together. Dress the cabbage with the dressing, mix well, and let stand for 2 hours on the counter, or 8 hours in the refrigerator (It will become more watery as the cabbage gives off liquid, so don't worry if it seems a bit dry). Sprinkle peanuts on top; season with salt and pepper if desired, and serve.

Nutrition Information (per serving)
79 calories
2.5 grams protein
6.5 grams carb
1.5 grams fiber
5.5 grams of fat

Black Bean and Corn Salad
Makes 8-10 servings

Ingredients:
1/3 cup fresh lemon juice
1/4 cup olive oil
1 clove garlic, minced
1 teaspoon salt (kosher salt or sea salt preferred)
1/8 teaspoon ground cayenne pepper
2 (15 ounce) cans black beans, rinsed and drained
1 1/2 cups frozen corn kernels
1 red bell pepper, chopped
2 plum tomatoes, chopped

Directions:
Place lemon juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed. In a salad bowl, combine beans, corn, bell pepper, and tomatoes. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.

Nutrition Information (per serving)
156 calories
6 grams protein
21 grams carb
6 grams fiber
7 grams of fat

Hope your summer kicks off to a healthy start. As always, feel free to contact me with any questions

Healthy Regards!
Sara
http://www.sararybanutrition.com/

If you have any comments about our newsletters or ideas for future newsletter topics, please contact Melissa Buczek at melissa@sararybanutrition.com.