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On August 29, join Rebecca and Leslie Goldman (author of Locker Room Diaries). This month’s topic is all about compliments. Giving and receiving compliments makes us feel good and boosts our mood – even our body image.

We are going to discuss why it may be easy for some people to dish ‘em out, but a lot of people have trouble taking them!

Come meet Leslie and all the other wonderful people supporting and striving for “me time” at the MeFirst chat.

Meet the expert:

Leslie Goldman is a women’s health writer whose work regularly appears in O: The Oprah Magazine, Women’s Health, SELF, Runner’s World, Natural Health, espnW.com and more. A seasoned body image expert, she wrote Locker Room Diaries: The Naked Truth About Women, Body Image, and Re-imagining the ‘Perfect’ Body. (Da Capo). Follower her on Twitter @LeslieGoldman and check out her blog, www.healthbreaksloose.com

She will be tweeting from @LeslieGoldman and Rebecca Scritchfield will be moderating from@scritchfieldRD

Have a question you’d love to ask? Leave it below in the comments section and we’ll be sure to include it! Check back on Tuesday for the best of the chat! We look forward to tweeting with you! You can also RSVP on Facebook

Each month, the MeFirst chats (with the hash tag #MeFirst) will have a special guest expert and will be moderated by Rebecca Scritchfield, creator of “Me First”.

The Specifics

The format for a Twitter chat is as follows: The moderator will tweet a question beginning with Q1, Q2….containing the phrase #MeFirst. Those who wish to respond will tweet back with A1,ending in #MeFirst.

So how do you find the chat? Log into your Twitter account and search the ‘tag’ #MeFirst. This will show you all tweets containing #MeFirst. You use just like Twitter;  reply, comment, retweet, etc.  All of your tweets will automatically be tagged with #RDchat.

(Newbies: We like www.tweetchat.com for Twitter chats, very easy to use. If you don’t have a Twitter account, it’s free to sign up for one. If you want to participate, but need more help, send us an e-mail and we will be happy to get you step by step instructions.)

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By: guest blogger – Adele

It’s time to welcome a new guest blogger! Adele is a business woman in Toronto, Canada. She has been cooking for one for about 5 years and wants to give you her insight! Adele started her own website www.morethancereal.com because as her friends began moving out of their parents they started asking her for her delicious recipes for one.

Rebecca asked Adele a few questions about cooking for one, and the following are Adele’s answers:

Rebecca: Why it is so hard for people to cook these days?

Adele: Tons of reasons!

  • Everyone tends to blame it on how busy everyone is these days, but that was even true in my parent’s generation.
  • I think that eating lost its importance for a lot of people – family dinners went by the wayside and food-on-the-go became the norm. It seems that many singles I know eat only when they have the time or it becomes necessary to do so (it is honestly sickening to hear the response to the statement, “you look like you lost weight” to be “ya i’ve been busy”).
  • Being single, if you have no one else that you have to worry about feeding, why worry too much about feeding yourself? Especially being single and female – society stresses more about restricting what you eat to stay thin than on the fact that food is needed for survival and good health. I see it a lot with friends and co-workers – they will put way more effort into the diet of the day than they will on learning to cook and eat.

 

Rebecca: What is even more challenging about cooking for one?

Adele: Ever look at the instructions for cooking rice or grains?

  • I hate to admit that my 3rd grade teacher was right and that one day I would need fractions, but when it comes to cooking for one, you really need to know how to change portions. But cooking aside, I find the hardest part of the meal process to be grocery shopping for one. Buying a whole head of broccoli you better really like it, because you are going to be eating it 4-5 times that week. It is really hard to get variety in food to eat balanced when you are single – it is easier to stick with things that you know will keep (dry pasta come to mind) than to buy a couple difference vegetables.

 

Rebecca: what are key strategies for making cooking for one “worth it”, can it really be quick and easy.

Adele: I’ve found a ton of things that help make cooking for one less of a hassle.

  • Buy vegetables from the salad bar at the grocery store. First thoughts? “but that is so expensive!” but here’s the deal, lets say you buy a head of broccoli for $2 or you buy 4-5 pieces for $1.50. If you aren’t going to eat the whole head of broccoli, you are actually probably paying more per lb because you are throwing out most of it!
  • Make friends with the butcher!
    • If you are someone who doesn’t like reusing or leftovers (I have those weeks myself) make friends with your local butcher – they are most than happy to do things like sell one chicken breast, one pork chop or one sausage. If you don’t have a butcher close by, never leave the grocery store without freezer bags – and make sure that the first thing you do when you get home is to put what you won’t need that week into the freezer (we’ve all put it off longer than we should and seen the scariness that happens in the back of the fridge!).
  • Plan out your meals.
    • I find planning out a weeks worth of meals is especially important when you are cooking for one. Taking a Sunday afternoon to cook up a bunch of chicken, some rice or other grain (the things that take most of the time to cook) can make it easier to get things done during the week.
  • Get multi-purpose ingredients.
    • I now use Greek yogurt in place of sour cream and mayo – close enough that you really won’t miss the other stuff.
    • I keep olive oil, some different vinegars, and dried herbs and make my own salad dressing and marinades (honestly super simple to do) that way I don’t get stuck either with one bottle that I have to keep using.

 

Rebecca: what tips do you have for the “boxed meals” crowd?

Adele: I use to be one of you, then one day I read the ingredients.


  • Read the ingredients.
    • I know it seems simple and quick and easy and don’t get me wrong, it is, but do you really want to be eating more chemical than food? I have lots of recipes that you can make in the same 5 minutes it takes to microwave up something.
  • Another option is to make your own.
    • Why not having a cooking day like I mentioned above, but instead of just taking what you need on that day, you package it up into glass containers to use throughout the week? Add some chicken, veggies, rice, and a little chicken broth into the containers and microwave as needed – maybe try different spices each day.

 

Here is a grocery list that Adele has created. Use this as a template for your shopping list. This will make cooking for one a lot easier.

  • Package of 4-5 boneless chicken breasts
  • Bag of baby spinach
  • Broccoli from the salad bar
  • Rice (if you don’t already have some in your cupboard)
  • Plain Greek yogurt
  • Couple cans of beans (black beans, chickpeas, kidney beans whatever you like really)
  • Frozen corn

 

Adele also gave us a possible week menu. Why not create a menu for your week? It will help you when you go shopping, and will put ease the stress of having to pick out what you will eat every night!

  • Sunday night - Chicken breast with brown rice and steamed spinach
  • Monday night - Chicken Broccoli stir fry
  • Tuesday night - Spinach salad with chicken and chick peas – simple olive oil and balsamic dressing
  • Wednesday night - Chicken and rice soup with spinach
  • Thursday night - Chickpea and chicken salad with greek yogurt
  • Friday or Saturday night – Black beans with chicken and corn
  • If on Friday or Saturday you will be going out, or want a break – take out sometimes makes sense!

 

For other dinner recipes, check out Adele’s most popular recipes!

Chicken Broccoli Stir Fry:

http://www.morethancereal.com/MtC/Chicken_Broccoli_Stir_Fry.html

Kidney Beans with Tuna:

http://www.morethancereal.com/MtC/Kidney_Bean_and_Tuna_Salad.html

Chicken, Black beans and Corn:

http://www.morethancereal.com/MtC/Black_Bean_-_Corn_-_Chicken_-_Tex-Mex_like_dish.html

Chickpeas with yogurt:

http://www.morethancereal.com/MtC/Chickpea_Salad.html

 

What are some of your favorite one person meals?

 

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The dog days of summer are scorching up the thermometers. Yesterday (7/21/2011) the heat index is at 115 degrees F! You (and many people) may complain of a decrease in appetite and general lack of interest in firing up their stoves. But we still need to eat. Some foods can actually help you get a little relief from the heat because they are cold and hydrating.

Rebecca went on Let’s Talk Live to show how you can increase the nutrition in your meals and stay cool in the summer heat wave of 2011! No cooking required!

Check out the video by clicking on this link: Cool Foods for Hot Weather

Breakfast –  Blueberry Fruit Shake:

Ingredients

  • 2 cups frozen blueberries
  • 1 cup frozen mixed fruit (including cantaloupe, honeydew, grapes, peaches, etc)
  • 1 cup milk
  • 1 tablespoon sugar
  • 2 teaspoons vanilla extract

Instructions

  1. In the container of a food processor or blender, place blueberries, mixed fruit, milk, sugar and vanilla extract
  2. Whirl until smooth
  3. Serve immediately

This is a fast and easy recipe (only 5 ingredient). All you have to do is mix it up and you have a healthy breakfast; it has a good balance of carbs and protein!). It will also keep you cool in those scorching hot summer days.

http://www.blueberrycouncil.org/recipe/blueberry-fruit-shake/

Lunch – Lemon Blueberry and Chicken Salad

Ingredients

  • 2 cups fresh or frozen blueberries, divided
  • ¾ cup low-fat lemon yogurt
  • 3 tablespoons reduced-calorie mayonnaise
  • 1 teaspoon salt
  • 2 cups cubed cooked chicken breasts
  • ½ cup sliced green onions (scallions)
  • ¾ cup diagonally sliced celery

Instructions

  1. Reserve a few blueberries for garnish
  2. In a medium-sized bowl, combine yogurt, mayonnaise and salt
  3. Add the remaining blueberries, chicken, green onions, celery and bell pepper
  4. Mix gently
  5. Cover and refrigerate to let flavors blend, at least 30 minutes
  6. Serve over endive or other greens garnished with reserved blueberries and lemon slices, if desired

Let the grocery store do the cooking. Pick up a rotisserie chicken and take advantage of the berry season. This is a great choice for a quick and healthy summer lunch. You can make it ahead and enjoy all work-week. Add in more nutrition with spinach or arugula, and also add a whole wheat wrap or pita.

http://www.blueberrycouncil.org/recipe/lemon-blueberry-and-chicken-salad/


Dinner – 3. Gazpacho

Ingredients:
6 tomatoes, peeled and diced
2 jalapeños, minced (with or without seeds, but I like it spicy!)
4 cloves garlic, minced
1 cucumber, seeded and diced
2 stalks celery, diced
1/2 red onion, diced
1/2 cup parsley or cilantro, chopped
1/2 lemon, juiced or use red wine vinegar
Salt to taste
Croutons to serve!

Directions:
Mix all ingredients in a bowl and allow flavors to swim together. Season with salt and serve with croutons! DELICIOUSLY FRESH & SIMPLE!

http://ediblenutrition.com/ediblenutrition/?p=77

Disclosure: Blueberry Council is a client of mine.

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An extreme heat wave has been sweeping the nation. Some people have even died, unfortunately, due to complications relating to the heat. The weather is not letting up either. My own area, Washington D.C. is facing the hottest weather of the year this week.

During the summer it is important to take care of your hydration levels, especially during a time of extreme heat! This next week is supposed to be setting records for high temperatures, so make sure you keep you, and your family, well hydrated. Rebecca went on the set of CNN on Monday, July 18, and talked about how to stay hydrated in extreme heats.

CNN Consumer Watch – Eating in the Heat Wave

I was on CNN discussing some of the foods to eat and avoid during a heat wave. [watch the full clip].  Of course, I said a lot more than what actually made it on air. Thank goodness for a blog!

Eat, Even if You Don’t Feel Hungry

Your appetite might be lower, but you still need energy.

Choose the right foods.

  • Fruits and veggies are almost 100% water so they will hydrate and nourish you. Try frozen fruit or a fruit and yogurt smoothie.
  • Avoid high sugar beverages (energy slumps and lacks nutrition) and too much caffeine (those Sbux trenta iced coffees may be a little too much for your poor heart if you aren’t used to it.) Instead, drink pure water with a little citrus, berries or mint mixed in if you need flavor.

Keep it cool.

Eat cold foods over hot ones – try gazpacho or ceviche if you’re out at a restaurant. Skip the fried stuff, where the extra fat can be difficult on the digestive system.

Pee clear.

The ultimate test is for your hydration. Get that pee nice and clear to a lemonade yellow and you should be on top of your hydration. Might sound “gross” but hey, it’s something quick EVERYONE can do.

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Join in the twitter party! Rebecca will be tweeting about how ALL desserts can fit into anyones eating plans! Just log into twitter and use the hastag #GoUnDiet to see what Rebecca and other panelists have to say!

For more information on this twitter party, go to Health Castles website:

http://www.healthcastle.com/goundiet-party-whats-dessert-summer

#GoUnDiet Twitter Party

Party Topic: What’s for Dessert in the Summer

Party Hashtag: #GoUnDiet

When: Wednesday July 20 @ 8pm (EST) (5pm PST)

Where: TweetGrid or Twubs

Panelists:

Join us and see how you can add in delicious summer desserts to your day!!

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by Marsha Hudnall, MS, RD, Director/Owner, Green Mountain at Fox Run

Ever heard this?

“If exercise was a pill, it would be the most prescribed medication in the world.” What if I told you that the same is true of food?  But not just any food, and not the stuff that diet plates are made of. But yummy, tasty, delicious (what adjectives can you think of?) food that just happens to be something your body wants.

Yes, wants.  Want is an important word.  Because if we want something, we’ll more likely do what’s necessary to get it.  If we don’t want it, or feel like we “should” (which, of course, is the same thing), then that throws a major wrench in the works.

All this is a lead-up to my current mission at Green Mountain at Fox Run, my women’s healthy weight loss spa that almost 40 years ago pioneered the non-diet approach to health and healthy weights.  I want to help women become foodies because I think it lays a foundation for becoming a true healthy eater.

What are foodies?

They’re people who are really interested in eating well and will go to great extents to make sure they do.  I describe a mindful eating foodie in this article.  It gives you a good idea of how being a foodie can mean great things for your body.

I want to take this mission to the #mefirst movement because when “foodie-ism” helps guide our choices, we’re the better for it.  We eat in a way that supports feeling good, and when we’re feeling good, our bodies respond positively.  With a foodie’s meticulousness guiding our eating as part of an overall healthy lifestyle, imagine the results.  It also gets rid of the conflict we often have about food, the result of diet messages that keep us focused on cutting back instead of eating in a way that makes us feel great.

#MeFirst + Green Mountain = End of Diets

So that’s going to be my focus here on #mefirst — giving you information about great-tasting food that just happens to be the stuff that makes for healthy bodies.  Sometimes I may veer to talk about nutrients, but in the end, we eat food, not nutrients.  So I’ll always link it back. I look forward to talking to you here!  You can also talk to me on Green Mountain’s blog A Weight Lifted.


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by Marsha Hudnall, MS, RD, CD

The following was originally posted on Green Mountain at Fox Run’s blog A Weight Lifted.  The message is a hard one to grasp but so important to taking care of ourselves.

In case you missed all the ways we’ve been getting the word out (Twitter, Facebook, email), a story on Health at Every Size that features Green Mountain hit the newstands last week.  Writer Marjorie Ingall visited Green Mountain a few months ago on behalf of Prevention magazine after the editors had been convinced by prominent leaders in the HAES movement — Linda Bacon, in particular — that this was a story they had to tell.

HAES is a hard concept for some people to get their minds around, as it seems to fly in the face of health.  From headlines that scream “obesity kills” to doctors who seemingly focus on weight to the exclusion of most else, it’s understandable how people could be confused.  But it’s really simple. HAES is about NOT using weight as a measure of health — because it’s not a reliable one! You can’t look at someone and tell if they’re healthy or not based on their size.

Instead, HAES relies on other, much more reliable indicators of health…and they include happiness along with all the clinical measures such as blood sugar, cholesterol, etc.  You can check out the basic tenets of HAES here.  Do you see how they can lead to health, helping us gain an intrinsic motivation to eat well, move our bodies, and treat them well overall?  That if we start to live like this, our bodies will respond and move to a healthier place?

For those of us who believe weight loss is part of getting healthy for our individual bodies — we’re at unhealthy weights because of the way we’ve been living — rest assured that weight loss can be a natural outcome of adopting an HAES approach to living.  It happens when it’s part of getting healthy, just like normalizing blood sugars and other measures can be.  We see it happen all the time at Green Mountain.  After we emailed our alumnae to give them a heads up about the story, we even heard from a few who have experienced it.  You can read of two of their stories  in the Prevention article.

Do you have any questions about the HAES approach to healthy living?


 

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“I love my [blank].”

Published on 12 July 2011 by abmckinney in Nutrition

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by Leslie Goldman

This week, six phenomenal women gathered in Los Angeles for a photo shoot. Not exactly groundbreaking news, until you consider what type of photo shoot it was. The group included a firefighter, a sculptor, a violinist, a cowgirl/ranch manager, a triathlete and an entrepreneur. I found and interviewed all six of them for an upcoming story in Fitness magazine, tentatively called “I love my [blank.]” Each woman has a special part of her body that fills her with pride, that reminds her of who she is, what she wants out of life, of her past triumphs and future goals. I’m keeping their favorite assets a secret until the story runs late this year, but I’ll give you a hint: Some shredded abs, massive lats, sculpted shoulders, juicy booty, dirty hands and a wild scar were all on display.

One of the women spoke to me post-shoot about the incredibly inspiring environment on-set, calling it one of the most empowering experiences of her life. “We all bonded with one another instantaneously. Everyone was humble about being selected, the women were strong and beautiful in their own way. We felt like movie stars, but were being recognized for being real women.”

In the process of researching the story, I interviewed dozens of women before my editors narrowed the field down to the final six. Among the fantastically inspiring women I spoke with:

-A ballet dancer with unsightly bunions and hammertoes, painful corns, monster cramps, fungal toenails and heel bursitis “that feels like someone sticking you with a hot poker,” who continues to pirouette on pointe because “I’m fulfilling a childhood dream.”

-A 6’3” author who was once half of America’s tallest couple (he was 7’2”) and isn’t afraid to rock high heels.

-One of the women who posed in the famous Dove campaign ad in nothing but her undies.

-A young woman with a giant scar snaking across her chest, a permanent reminder of heart disease diagnosed at age 23 and the internal defibrillator which will forever live inside her chest.

-A 42-year-old woman with a flower tattoo on the inside of her left ankle, an area where she used to self-injure when she was struggling with an eating disorder,depression and anxiety.

-An African-American model with a faceful of freckles who spotted her first dot at age 4, foreshadowing hundreds more to come. Kids called her “Freckle juice” – or people would accuse her that “Black people don’t get freckles.” But in high school, while travelling to NY with her family (her mom has freckles, too), strangers approached her on the street and complimented her on her beautiful marks. “At first, didn’t believe it – I had never heard that before. But I started to realize, ‘My freckles are beautiful and, in turn, I am beautiful, too.’” The 24-year-old is currently starring in Smirnoff and Coca Cola ad campaigns, both of which highlight her freckles; last year, she was chosen out of thousands to star in a Walmart-sponsored travelling African-American history exhibit. When she showed up for the shoot, the Walmart executive who had picked her was on set. She had freckles.

-A redhead who told me “red heads are typically cast in most movies/sitcoms as the ugly/fat/not popular/dorky person. But, in real life, it makes me feel like I am different, in a good way. For most red heads, our hair IS our identity. Q: ‘How would you describe yourself?’ A: ‘I’m a red head.’ Enough said. I have access to a fabulous little community of stranger Gingers who accept, appreciate and love each other. We’ve been called the same terrible names, grew up only being complimented by old ladies. But when two redheads pass each other on the street, we’ll make eye contact and nod our heads with a smile. We get it.”

-A 40-year-old woman who received the nickname Big Nose in sixth grade, bestowing upon her a sense of shame and embarrassment when gazing in the mirror. She would do whatever she could to avoid being seen in profile: “My hands fluttered constantly near my face, and I was forever pulling my hair down over my cheeks as a veil. I would have sold my soul to change my nose. To my young, insecure mind, if my nose were smaller, everything would fall into place.” As she matured, though, she slowly relaxed into her nose. (“Sometimes,” she admits, “when I was feeling dramatic and confident and having a Diana Vreeland moment, I even liked it.”) But for the most part, her thinking was: “I’m smart and funny and maybe sort of pretty, or at least, I might be sorta pretty, if it weren’t for the nose.” And then she’d beat herself up for obsessing because “cool girls don’t care about tiny little cheerleader noses. Cool girls are proud to be all jolie laide. It’s not bad-ass to care about looking pretty.”

The turning point came five years ago, when she became pregnant with her daughter. “I wanted my daughter to be the sort of woman who would love her looks, no matter how unconventional they may be. But would I be able to walk that talk? I had to accept my own unique beauty so I could set a strong example for her. If my daughter had a unique nose, I would still love her, without question. So why not myself?

 

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Calories- How Low Can You Go?

Published on 12 July 2011 by abmckinney in Exercise, Nutrition

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By: Elite Nutrition Intern – Amanda McKinney

In our society it seems like everyone is stressed to be as thin as the models on the cover of Vogue and Men’s Health. Although this is the case, hardly anyone is able to lose “enough” weight in order to look like these “normal” people. The media feeds us images of people that have been airbrushed to “perfection” and people who’s job it is to workout and eat as little as possible. This is not the life anyone should live!

When a person significantly decreases their caloric intake their body tries to fight back. Although it may be a little counterintuitive the body actually slows down your metabolism when you start eating a significantly smaller amount of calories. If you begin cutting calories without paying attention to any of your nutritional needs you could do severe damage to your body!

 

 

There was a study done, in 1944, called the Minnesota Starvation Experiment:

  • 36 men were only allowed to eat 1800 calories a day for 6 months
  • These men were not given balanced diets, and not near enough calories to sustain their body weight. After 6 months they lost 25% of their body weight.

This is what happened to them (because of the lack of calories)

  • the men became increasingly irritable, impatient
  • had a decreased tolerance for cold temperature
  • suffered from tiredness, muscle soreness, hair loss, reduced coordination, and ringing in their ears
  • they no longer enjoyed any of their favorite activities
  • lost interest in women and dating
  • had to drop out of their university classes because they did not have the attention span to pay attention in class
  • and they complained that they could only ever think about food – this was later termed semi-starvation neurosis

Semi-starvation neurosis happens to everyone that significantly decreases their calories below what they require. People will dream about, think about, and constantly talk about food. These people have a hard time enjoying their favorite activities because they can’t think about anything but food. Even when they are at a family gathering they can’t focus on conversing with friends and family because food is constantly haunting their thoughts.

In the Minnesota Starvation experiment after the testing period, the men were given a 3 month re-feeding period. The men found this to be the hardest part of the study; they could never seem to get full! No matter how much they ate, they constantly wanted more food. The men were warned to be careful and try not to eat too much, but most of the men went out and gorged on food and had to get their stomachs pumped. The men eventually adopted their normal eating behaviors again, but it took them almost 2 years to totally recover the muscle tone that they lost, and their sex drive and strength also did not recover very quickly.

This does not just apply to these men. People who severely reduced their calories will feel the same way these men did after a short period of time. This study should give you motivation to NOT reduce your calories a significant amount; just look at what happened to those men!!

 

Studies have shown that when a person decreases their caloric intake to under 1,000 calories per day they send their body into “starvation mode” and your body will slow down the metabolism in order for it to hold on to as much fat as it can, for as long as it can. Your body does not differentiate between self-induced starvation and genuine starvation, it just knows you are getting enough food.

Here are some other side effects of cutting too many calories

  • headaches, weakness, and light headedness
  • reduced concentration levels
  • inability to lose weight
  • reduced sex drive
  • loss of muscle mass
  • loss of muscle strength
  • reduced mineral bone density
  • hormonal changes
  • in women – menstrual irregularities (possibly infertility)
  • slower reflexes
  • decreased resistance to infection


Instead of reducing calories to lose weight or “be more healthy” try these things:

  • eat the proper amount of calories for your age, body, and exercise level
  • listen to your body, if it is hungry, give it some food. Of course it is not a bad thing to eat a little less, but make sure you listen to when your body is hungry
  • Eating fruits and vegetables throughout the day will help you reduce your overall caloric intake, but will also keep in the good nutrition that your body needs
  • move around! Do some kind of exercise every day, it will keep you strong and healthy

 

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By: Elite Nutrition Intern – Amanda McKinney

It’s officially summertime! Kids are out of school, people are at the pool and the local fro-yo shops are “hopping”. I L-O-V-E fro-yo, ice cream and everything related to ice cream, but even ice cream lovers like me would eventually get bored if we had it EVERY hot summer day! So here are a few ice cold snacks idea to tantalize your tastebuds! They are guaranteed to keep you cool and satisfied!

1. Orange-Sicle This snack helps you stay cool and hydrated in the hot summer sun, and is a lot of fun to make and eat!
Ingredients:

  • Oranges
  • orange juice

Final Product: Frozen orange in orange
How to:

  • Cut an orange in half and scoop out all of the oranges insides.
  • Then put a little bit of orange juice and the oranges insides into a blender and blend it up.
  • Then pour the mixture into the empty orange peel and put in the freezer to freeze. Once frozen, ENJOY!

 

 

2. Yogurt Smoothie Pops (makes 6–8 pops)

These delicious frozen treats are so fun for the kids to make. With fruit, high-protein yogurt and juice, they’re good for them, too.

Ingredients:

  • 2 cups (500 mL) Greek  yogurt
  • 1½ cups (375 mL) frozen strawberries
  • 1 ripe banana
  • 1 cup (250 mL) apple juice
  • 2 tbsp (30 mL) honey
  • Plastic cups or moulds + Popsicle sticks

What to do:

  • Combine all ingredients in the blender.
  • Blend on high for about 30 seconds until fully combined and smooth.
  • Divide between cups, or moulds and insert a Popsicle stick into the centre of each.
  • Freeze for 6–8 hours until completely set, remove from cups or moulds and serve.

 

3. Frozen Bananas

A little chocolate always makes everything taste better! :)

Ingredients:

  • 1 Cup sweetened dry cereal
  • 3 firm bananas
  • 3/4 Cup semi sweet chocolate chips

How to:

  • Cover cookie sheet with aluminum foil or waxed paper. Place cereal in plastic bag. Tie bag and crush with rolling pin. Put crushed cereal on waxed paper and set aside. Peel bananas and cut in half width wise. Insert a popsicle stick into cut end. Set aside on cookie sheet.
  • Place water in the bottom of a double boiler. Place the pot over medium heat on stove. When water begins to simmer lower heat but keep water simmering. Place chocolate chips in top of double boiler. Melt chips, stirring occasionally. (chips can also be melted in a microwave, on high for 30 seconds, then another 15 seconds).
  • Once chips have melted, dip banana into chocolate using a wooden spoon to help cover banana completely.
  • Roll the banana in the crushed cereal and put on cookie sheet. Repeat with remaining bananas. Freeze for 3 hours or overnight

 

4. Island Refresher Smoothie

Ingredients:

  • 3/4 C. pineapple, cubed
  • 1/2 C. frozen mango
  • 3/4 C. vanilla soymilk
  • 3 Tbsp low fat cottage cheese
  • optional: 1/2 tsp unsweetened coconut flakes, 1 Tbsp flax

How to:

  • blend all of these ingredients together, and top with coconut flakes or flaxseed for an extra fiber!

5. Blood Orange & Creme-sicle

This is a spin on a regular popsicles, instead of just sugar and water this popsicle gives you some fiber and protein!

Ingredients:

  • 1 small blood orange, peeled and segmented
  • 1/4 C. sugar
  • 1/4 C. water
  • 1/4 tsp. vanilla extract
  • 3/4 C. orange juice
  • 1/4 C. 1% milk

 

How to:

  • cut orange slices lengthwise into 1/4 inch thick slices
  • boil sugar and water in saucepan, stirring until sugar is dissolved. Reduce heat to simmer, add orange pieces and cook for 1 minute
  • remove from heat and add vanilla. Combine blood-orange-sugar syrup, orange juice, and milk in a bowl
  • pour mixture into ice-pop molds, insert sticks, and freeze for about 8 hours

It’s almost the 4th of July so grab the kids, or your significant other, and try any of these delicious snacks to make your 4th even more tasty!

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