Ah, Nuts!

Nuts are among the healthiest foods you can eat, and they are my favorite protein-based snack because they are a good source of fat and fiber, which makes them filling. Walnuts rank up there with the best of them because they are a plant source of Omega-3 fatty acids and can help relax your artery walls after eating a high-fat meal. Check out my recipe for toasting walnuts on my website. (See below for the link.) Almonds, cashews, Brazil nuts, and pecans are also chock full of goodness. Here are the benefits of these nutritious nuts:

Walnuts are high in antioxidants and omega 3s. They may help to lower bad cholesterol (LDL) and raise good cholesterol (HDL), and may help to reduce inflammation.

Almonds help lower bad cholesterol and may help to reduce the risk of heart disease and benefit your microbiome by supporting the growth of beneficial gut bacteria.

Cashews help to raise good cholesterol and reduce blood pressure.

Brazil nuts are a rich source of selenium, which is a mineral that acts as an antioxidant and helps lower cholesterol. Just 4 Brazil nuts a month lowers cholesterol.

Pistachios contain 3 grams of fiber. They are an excellent source of copper, and have 20% of the Daily Value for Vitamin B6.

Pecans lower bad cholesterol, and like other nuts, they contain polyphenols, which are compounds that act as antioxidants to fight harmful free radicals.

If you are counting calories, nuts do not have as many as you think. In two studies, whole almonds and walnut pieces averaged 19% fewer calories than what was listed on the Nutrition-Facts label. This is because they are hard to chew and burn calories during digestion. Here is my rule of thumb for calorie-safe nut consumption: 14 almonds, 11 cashews, 28 pistachios, or 2 TB of a larger nut have approximately 100 calories or a little less. Count out your nuts and enjoy this filling snack!*

Replace croutons with walnuts on your salad, especially toasted walnuts. Toasting enhances their flavor. (Here’s the link to my recipe for toasting walnuts: https://lisaprincenutritionspecialist.com/healthy-recipes.)

When breading fish or chicken, instead of Panko or breadcrumbs, use chopped or sliced almonds. Add toasted walnuts to plain yogurt and fruit, or add pecans to your morning oatmeal. Let me know how you are incorporating more nuts into your meals and snacks.

*If you have high blood pressure, please buy no-salt-added nuts, or lightly salted, and be sure to avoid nuts with any kind of glaze that can have 2 or more teaspoons of added sugar per ounce.

I hope you enjoyed this blog. Thinking of you, Lisa! 💖

FALL INTO PUMPKINS

Fall is the perfect time to pull out all those pumpkin recipes you have saved. I have one on my website for Turkey Pumpkin Chili which is out of this world! Also look at this month’s Pumpkin Soup recipe on my site. It is easy to make and so delicious!

Believe it or not, pumpkin is a fruit because it has seeds, and who doesn’t love roasted pumpkin seeds? Even though pumpkin is a fruit, it has health benefits that are very similar to the health benefits of veggies. You may be wondering why pumpkin is so healthy.

·        Pumpkins are packed with vitamins and minerals, especially beta-carotene, a carotenoid that your body turns into vitamin A. Vitamin A can strengthen your immune system and help fight infections

·        Pumpkins contain antioxidants such as alpha-carotene that can neutralize free radicals, stopping them from damaging your cells

·        Pumpkin is high in vitamin C, which can also help boost your immune system

·        Pumpkin is one of the best sources of lutein and zeaxanthin, two compounds linked to lower risks of age-related macular degeneration and cataracts

·        Pumpkin is low in calories, only 49 per cup

·        Pumpkin is a good source of fiber and potassium which helps lower blood pressure

So be sure and buy some fresh or canned pumpkin this fall and add it to your soups, salads, roasted veggies, pancakes, or chilis. Just be careful if you buy canned pumpkin that it is 100% pumpkin and not pumpkin pie filling which has added sugar. Have a spooky and wonderful Halloween! Stay safe – Lisa!

BLUEBERRIES, NATURE’S SOURCE OF LIFE AND LOVE

Blueberries are truly a super food that you should eat and enjoy as often as you can. Mainers love blueberries. We not only eat them straight off the bush, we put them in and on almost everything. We put them in pies, muffins, cakes, scones, pancakes, on cereal, mixed with other fruits, in salads, in cheese. We make blueberry jams and jellies, candies and ice cream. If it’s edible, Mainers will stick a few blueberries in it. We even have blueberry beers and wines. At this time of the year, those little blue bits of sweetness are as plentiful as grains of sand on the beach, because Maine’s blueberry season is upon us! Here are just a few of the many health benefits of blueberries:

·        Blueberries have the most antioxidants of any fruit, and antioxidants help our bodies fight free radicals, which are unstable molecules that can damage our cells and contribute to aging and cancer. Several studies suggest that blueberries reduce DNA damage.

 ·        The antioxidants in blueberries are strongly linked to reducing levels of oxidized LDL. LDL is your “bad” cholesterol, therefore blueberries are exceptionally good for your heart. In addition, some evidence indicates that eating fruits like blueberries, which are rich in anthocyanins, can reduce the risk of heart attacks.

 ·        Want to lower your blood pressure naturally? In many studies, regular blueberry intake is linked to lower blood pressure.

 ·        Blueberries are low in calories. A 1-cup serving has just 84 calories, 21 grams of carbohydrates, 4 grams of fiber, 24% of the DV (daily value) for Vitamin C, 36% of the DV for Vitamin K, and 25% of the DV for manganese.

 ·        A six-year study in over 16,000 older adults found that eating blueberries is linked to delays in mental aging by up to 2.5 years.

 ·        Like cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of your bladder which can help prevent urinary tract infections.

 Fresh blueberries should be refrigerated and consumed within 10 days. Frozen blueberries maintain their quality for up to a year in the freezer. Look for my blueberry sauce recipe on my website: https://lisaprincenutritionspecialist.com/ Happy Eating! __Lisa 💖

LIGHT UP THE GRILL! WE’RE COOKIN’ HEALTHY

Okay, so you’re having a summer party and you’ll be grilling the expected burgers, hot dogs, chicken, and sausage. But, rather than serve the traditional sides, such as coleslaw, potato, and macaroni salads, why not go healthy, meaning less calories and a lot less fat content? Grill mouth-watering and delicious veggies instead. Your family will love them, and their waistlines will thank you for it.

First, I recommend buying organic eggplant, zucchini, mushrooms, peppers, and asparagus, offering a nice selection, both in color and texture. Wash and scrub the veggies under running water. I like to wash them with a Natural Veggie Wash, but that is a personal preference. Tap water is fine. Prepare the veggies, using the recipes below. Once your veggies are ready, prepare your grill. Clean the grill, and BEFORE you turn it on, spray the grates with cooking spray. Never spray a hot grill!

All your veggies, including corn on the cob, can be grilled on medium high. Here is how to prepare and grill each veggie:

Eggplant – Slice a large eggplant in ½ inch-thick rounds. Toss the eggplant with 2 TB of extra-virgin olive oil (EVOL) in a large bowl and sprinkle with ¼ tsp. of salt or Morton Lite Salt with half the sodium. Toss again. Grill until tender and charred in spots about 4 mins. /side. Fabulous!

Asparagus – Buy a lb. of asparagus and trim off 1 inch from the tail ends. Toss with 1 TB of EVOL and ¼ tsp. of salt and a ¼ tsp. of pepper. Grill, turning often until tender - about 5 to10 mins. So good!

Zucchini – Take 2 lbs. of zucchini and cut lengthwise into slices about ½ inch thick. Try and buy smaller zucchini so the seeds are smaller. Toss with 1 TB of EVOL and ¼ tsp. of crushed red pepper flakes and garlic powder to taste. Place on grill, cover, and cook 3 mins. Flip with tongs and continue cooking about 3 more minutes. Remove from heat and garnish with 3 shredded basil leaves and a little additional red pepper flakes. Serve while it is hot! Delicious!

Peppers – I like to mix pepper colors. Buy 1 green, 2 red, and 1 yellow pepper, or whatever you like. Cut the peppers into planks and brush w/ 1 TB of EVOL and season with salt and pepper. Place on your pre-heated grill, cook for about 3 mins. and turn. Grill turning for approximately 9 mins. Remove from grill and toss with 1 TB of balsamic vinegar. Let stand for 5 mins. and serve. Out of this world!

Mushrooms – Purchase 1 lb. of button mushrooms. Wash them well and trim the stems. Thread the mushrooms onto skewers. If using wooden skewers soak in water for 20 mins. first. Brush w/ 2 tsps. Of EVOL, and sprinkle with salt and pepper. Place the skewers on the grill, be sure to leave enough skewer outside of the grill so you can rotate the skewers with your tongs. Cook for 4-5 mins. per side until tender and browned. Place 2 TB of butter or Land 0’ Lakes Whipped Salted butter with only 50 calories and 50 mg. of sodium/TB in a small microwaveable bowl. Add 1 tsp. of minced garlic (jarred is fine) and microwave in 30 second increments until butter is melted. Stir in 2 tsps. of minced parsley. Brush the garlic butter over the mushrooms and serve. Fantastic!

Corn on the cob –Brush husked corn with 1 tsp. of EVOL. Grill the corn turning periodically until some kernels char a little and others are light brown about 6-10 mins. Take off the grill and devour!

I hope you will enjoy these grilled veggies. Serve them with some of the other grilled recipes from my website https://lisaprincenutritionspecialist.com/healthy-recipes.

They would be especially good with swordfish, lemon pepper-haddock, chicken fajitas or this month’s recipe for salmon. Grill on and leave a comment to let me know how they came out, or if you have any questions. _Lisa.💖

HERE’S THE SCOOP ON GREAT-TASTING, LOW-CALORIE ICE CREAM

Summer is fast approaching, and when the temperature goes up, so does the urge for ice cream.

Below are my top 4-Picks. 

They are great-tasting, low in calories, and contain no harmful artificial sweeteners.

1.       Chilly Cow bars are large and delicious. With just 100 calories and 6 grams of protein, Chilly Cow frozen treats are an excellent ice cream choice. My favorite is the Brown Butter Salted Caramel with just 9 grams of sugar.

2.       Enlightened bars are also fabulous and range in calories from 100-190 with about 9 grams of sugar. My favorite is the peanut butter and the peanut butter chocolate chip.

3.       Yasso Greek yogurt bars are quite tasty and range in calories from 100-130. They typically have 9 grams of added sugar and about 6 grams of filling protein.  I like the chocolate peanut butter chip and the mint chip the best!

4.       Halo Top Ice Cream is a terrific treat choice if you can resist eating the whole pint. A one cup serving has 160 calories, 6 grams of sugar and 5 grams of protein.

So, whenever you get the urge for an ice cream, summer, fall, winter, or spring, you might want to try one of these yummy treats. Enjoy and eat mindfully. Stay safe –Lisa!💖

BE KIND TO SOMEONE WHO NEEDS IT MOST - YOU

Are you being gentle with yourself during this national emergency? Are you practicing loving kindness to you? Or, are you being harder on yourself than you would be to a stranger?

It’s easy to find yourself in that boat. I, for one, was beating myself up with negative self-talk and criticism—analyzing every food choice I made and not allowing myself joyful or comfort eating.

We all need comfort during this quarantine, and if food is not your only choice for comfort, then give yourself a break now and then.

My favorite comfort food is tortellini. Instead of buying the big bag, I purchase Amy’s Pesto Tortellini in a single serving container. Does it have too much saturated fat? Sure. Is it too salty? Yes. But do I have them for an occasional dinner with a side salad and feel comforted and happy? Absolutely!

There are other ways of finding comfort during this time than eating. You can call a friend, get lost in that novel you’ve put off reading. Order an adult coloring book, have a cup of hot tea, relax with a magazine, take a long hot bath, light a candle (be mindful that scented candles around pets is not advised), or put on some soothing music.

What about your self-talk? Are you giving yourself a hard time for eating too much junk, not exercising enough, being short with your children, not keeping your house spotless, not doing enough yard work, worrying too much about the future, being a “bad” spouse, or parent? You get the idea.

Be aware of how you speak to yourself. Change your inner dialogue to be gentler. You deserve better.

When you practice kindness toward yourself, it will be easier for you to be kind to your spouse, your children, your friends. We will get through this and berating yourself will only make you feel defeated. Stamp out the ANTS (automatic negative thoughts). Take time to appreciate all that you have and all that you are. Be kind to yourself. I know it’s not always easy. It takes practice. But there is no one better to practice on than you!

Thinking of you! Stay safe. --Lisa💖

QUARANTINE GOT YOU BINGE EATING?

Are you home all day, thinking about food 24/7? You are not alone. Not only do we want to eat to break up the monotony of staying at home, but we also eat because we’re frightened and stressed by the news that comes at us constantly. What can you do to avoid mindless munching? Here are the strategies that work for me:

• Get up at a regular time every day and get dressed.  Eat a healthy breakfast. I typically enjoy a whole wheat English muffin with 2 TB of natural peanut butter, topped with a ½ of a sliced banana.
• Pack all your snacks for the week as if you were leaving the house. On Sundays, I make 5 containers of washed and dried fruit, 5 containers of almonds and 5 containers of cashews. Now I have a protein and a healthy fat to enjoy with each container of fruit for my a.m. and p.m. snacks.
• Try to eat around the same time every day. For example, have breakfast at 7:30 a.m. I have my morning snack around 10:30 a.m. Lunch is at 1:00 p.m., and my p.m. snack is at 4:00 p.m.
• When you take a break from work, don’t snack if it is not your regular snack time. Instead, walk out to the mailbox, start a load of laundry, clean out your junk drawer, scroll through your phone, walk around the block. When in doubt, move away from the food.
• If you have college kids, roommates, or spouses who have brought junk food into your home, label it for what it is, “dog treats!” Yep, I am talking about Pringles, Combos, Oreos, etc. Food products that are not truly food are “dog treats.” Now, you don’t want to eat them, am I right?
• Practice the 4 D's when you feel like munching, but you're not really hungry:

1. Delay for 10 mins.
2. Distract yourself by flipping through a magazine, listen to a podcast, read a book, straighten a closet, etc.
3. Decide with the 4 “really test”, i.e., Do I really, really, really, really want those Girl Scout cookies, donuts, ice cream, or whatever the food or food product is?
4. Determine how much you will eat, e.g. 3 Thin Mints, or 2 Oreos - no more.

 Do this as often as you need throughout the day to keep from mindlessly munching.

•  Eat your meals and snacks mindfully: sit at the table, and really savor your meal or snack.
• Thank the food itself for nourishing your body and think about all the people who helped bring that food to your plate.
• Eat slowly and with appreciation for the wonderful gift of food.
• If possible, eat with your spouse, roommate, or pet and try and share a moment of laughter or camaraderie.
• Create a lovely ambiance with a candle, a nice table setting, perhaps some soft background music.
• Allow yourself to truly relax and enjoy your meal.
• After you have finished eating, pause for a moment to let the meal digest and settle.

Above all, everyone: Stay Safe. __Lisa