Product Spotlight & Smoothie Recipe

Today I thought I would highlight one of my favorite products: Blue Diamond Unsweetened Almond Breeze Original Almond Milk.

Almond Breeze is a non-dairy beverage made from real almonds. I really like this beverage for several reasons:

• It's a great alternative to milk if you're lactose intolerant.
• With no saturated or trans fat and only 40 calories for an 8 ounce serving, it's a smart choice for folks focused on weight management.
• It's high in calcium and Vitamin D for strong bones.
• It's also a good source of the antioxidants Vitamin A and E.
• The unsweetened version has low glycemic index so that means you get a smaller rise in blood sugar levels after meals.

I love cook my oatmeal with it for an extra calcium boost. I also love to make smoothies with it.

Here's a quick and easy recipe for a refreshing and low calorie smoothie:

1-1.5 cups Unsweetened Almond Breeze

1 Scoop of Your Favorite Vanilla Protein Powder

1 Cup Frozen Fruit such as DOLE Wildly Nutritious Immunity Blend - Tropical Fruit

Blend ingredients together and enjoy. The entire smoothie is only about 220-240 calories!

Chicken Shawarma

Now that summer is almost here, time to dust off the grill and get cooking.

Here is a super simple marinade to give your chicken a whole new flavor.

Chicken Shawarma

Shawarma is a Middle Eastern dish of garlicky meat or poultry served on pitas. This chicken version is flavored with a savory yogurt sauce.

Preparation Time: 45 minutes minutes

Yield: 4 servings

Chicken:
2 tablespoons fresh lemon juice
1 teaspoon curry powder
2 teaspoons extra virgin olive oil
3/4 teaspoon salt
1/2 teaspoon ground cumin
3 garlic cloves, minced
1 pound skinless, boneless chicken breast, cut into 16 (3-inch) strips

Sauce:
1/2 cup plain 2% reduced-fat Greek yogurt (such as Fage)
2 tablespoons tahini
2 teaspoons fresh lemon juice
1/4 teaspoon salt
1 garlic clove, minced

Remaining ingredients:
Cooking spray
4 (6-inch) pitas
1 cup chopped romaine lettuce
8 (1/4-inch-thick) tomato slices

1. Preheat grill to medium-high heat.

2. To prepare chicken, combine first 6 ingredients in a medium bowl. Add chicken to bowl; toss well to coat. Let stand at room temperature 20 minutes.

3. To prepare sauce, combine yogurt and next 4 ingredients (through 1 garlic clove), stirring with a whisk.

4. Thread 2 chicken strips onto each of 8 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray; grill 4 minutes on each side or until done.

5. Place pitas on grill rack; grill 1 minute on each side or until lightly toasted.

Place 1 pita on each of 4 plates; top each serving with 1/4 cup lettuce and 2 tomato slices. Top each serving with 4 chicken pieces; drizzle each serving with 2 tablespoons sauce.

CALORIES 384 (23% from fat); FAT 9.8g (sat 2.1g,mono 4.1g,poly 2.7g); IRON 4.3mg; CHOLESTEROL 64mg; CALCIUM 106mg; CARBOHYDRATE 40g; SODIUM 821mg; PROTEIN 34.4g; FIBER 2.5g

Source: Cooking Light, JULY 2008

What's Your Nutrition "Chicken Door?"

Some people want it to happen, some wish it would happen, others make it happen.

~Michael Jordan

Do you know what a "chicken door" is?

In themes parks and amusements rides, the "chicken door" is an exit door near the loading platform of roller coasters and other thrill rides for those who have second thoughts and decide at last minute that they have no wish to ride. Hence the "chicken door" allows for a quick escape.

This got me thinking about how we all have our own "chicken doors" in life.

I confronted my own "chicken door" a few months ago when deciding whether or not to enter a weight lifting competition. I started listing all the excuses in my head about why it wasn't "sensible" - I would have to take time off from work; I wasn't going to win anyway so why should I try; I could fail miserably and embarrass myself. When I realize I start trying to use my "chicken door" to get out of things that scare or intimidate me, then I know I really should do them because I don't want fear to make my decisions for me.

Many people have a "chicken door" when it comes to making changes in their health or nutrition. They know they should be making changes but an excuse always comes up that gives them an "out." Whether or not one admits it, fear is the captain of nutrition comfort zone.

Here are some common "chicken doors" when it comes to nutrition:

• Fear of being judged. Since eating is one of the most personal topics, many people have the fear of being judged or embarrassed when talking about what they eat. It's scary to admit to yourself and someone else that your habits are not supporting your goals.
• Fear of change. The fear of changing current habits is common, especially when we use eating to cope with life or soothe our feelings.
• Fear of failure. The fear of failure is also prevalent as many say they want to change but secretly believe that this effort won't work for them either. The fear of failure is rooted in self-doubt and that it's not okay to make a mistake and try again.
• Fear of success. Surprisingly sometimes the fear of success can also be a nutrition "chicken door," especially when one's life has resolved around losing weight. For example, many people have an easier time losing weight than maintaining and keeping it off. The excitement of reaching a goal is often tempered by the thought: "What do I do now?"

Change is uncomfortable and these fears often prevent us from taking action and achieving the healthy life we yearn for. Don't let fear be in charge of your life. Avoid taking the "chicken door." And as always I'm here to help.

Could Organic Labels Cause You to Overeat?

Many times when we see the word organic we automatically assume a product is a healthier choice. While this may be true in some respects, organic packaged goods aren't necessarily lower in calories. Yet seeing this organic label may be causing us to think we're actually eating fewer calories.

According to a new study performed by the Cornell University Food and Brand Lab, the organic label may be leading us to overeat. The study subjects were given cookies and potato chips labeled either "organic" or "non-organic." After eating them, subjects rated the snacks labeled "organic" as being tastier, more nutritious, and believed that their snack contained 40% fewer calories than the same cookies that had the "non-organic" label.

According to Cornell professor and author Brian Wansink: "An organic label gives a food a health halo. It's the same basic reason people tend to overeat any snack food that's labeled as healthy or low fat. They underestimate the calories and over-reward themselves by eating more."

The study also identified the consumers most susceptible to this "health halo" effect - people who usually buy organic foods and those who typically read labels for nutritional information.

Whether a product is organic or not, it's still important to pay attention to how much you're eating by reviewing the nutrition panel facts and serving sizes. Keep in mind that an organic cookie is still a cookie.

Prevent Weekend Diet Derailment

Yeah, the weekend is here. Time to kick back and let loose. Don't let a week of healthy eating be ruined by two days of overindulgence. Here are some tips to help keep your healthy eating on track while still having some fun.

1. Become a food Ninja. Plan and attack your indulgences strategically.

Enjoying what you're eating is not the same as eating everything you enjoy.

In other words, instead of trying to eat every treat food you love on the weekends (such as chips, pizza, booze, wings, and an ice cream sundae all in one meal), focus on one main splurge and choose healthier supporting options. Love dessert? Order strategically by choosing a lighter main entree such as broiled or grilled fish with lots of vegetables and save room for that dessert you crave.

2. Be a food snob.

Have you ever been craving a cookie and in trying to keep on track, ate yourself around the kitchen with healthier options only to end up eating the cookie on top of everything else? If you're craving the real deal, go for it but beware of mindless munching which can lead to overserving yourself. If you're going to enjoy a fun food, make sure you sit down, tune in to what you're eating, and savor every bite.

3. Keep a food diary.

Staying accountable is a good way to keep on track. Knowing you have to write down what you eat helps to keep you focused and keep portions in check. Many times we eat so automatically that we don't realize what we're doing until we begin writing it down. Keeping a food diary helps you to realize what your weekend sticking points are, such as Friday night happy hour, fast food drive-thrus, or maybe Sunday brunch.

4. Spoil your appetite.

Planning to go out to dinner on Saturday night? Have a light snack before you go so you won't arrive at the restaurant starving and end up attacking the bread basket like a predatory animal before your entree arrives. Good snack choices have a little bit of protein and/or healthy fat and some carbohydrates. Examples include string cheese and a few whole grain crackers, a piece of fruit smeared with some natural peanut butter, or a a small palmful of nuts.

5. Prepare like a boy scout.

Does your typical weekend involve spending most of your time in the car, running around doing errands, and possibly chauffeuring the kids to sports and other activities? Then always be prepared and pack healthy snacks with you. Good choices include grab-and-go items such as single-serving bags of nuts, fresh fruit, string cheese, energy bars, whole grain cereal in a Ziploc baggie, roasted soybeans (edamame) or even peanut or almond butter sandwiches on whole grain bread. Having healthy choices available gives you options rather than always having to hit the fast food drive-thru when hungry and tired.

Product Highlight: NuttZo

People collect different things. When I was a child I used to collect stuffed animals. I had every kind of animal - from elephants to dogs to tigers. They covered the top of my bed and in order to actually get in the bed, I developed a hierarchy of importance. The less favored animals were transferred to the foot of my bed and gently covered with my comforter. Those with higher status were aligned in two rows in my bed on either side of me while I slept, rim-rod straight like a wooden soldier, sandwiched in-between.

Fast forward to today. I still collect things but as a nutritionist and health foodie, I have a collection of nut butters in my cupboard. I have all natural peanut butter, raw almond butter, cashew butter, and sunflower seed butter to name my current assortment. I saw sprouted walnut butter in the health food store this weekend and barely had enough self-control to wait until my next trip to get it.

I love switching out my nut butters because I get a variety of tastes and nutrients. While I haven't exactly created a hierachy of nut butters like I did with my stuffed animals, now I don't have to since I've recently added a new nut butter to my collection - an organic product called NuttZo.

NuttZo is a nut butter that contains every type of nut and seed imaginable: Organic Valencia Peanuts, Organic Cashews, Organic Almonds, Organic Brazilian Nuts, Organic Sunflower Seeds, Organic Flax Seeds, and Organic Hazelnuts.
Allergic to peanuts? NuttZo also has a peanut free version with the added bonus of Chia Seeds. Remember those great commercials with Chia Pets sprouting grassy hair instantly. Yes these are the same seeds used in the nut butter. What you might not have heard is that Chia seeds were an Aztec Superfood and are the best-known source of heart healthy, plant-based Omega 3s ALA fatty acids.

NuttZo has a great crunchy taste with large pieces of hazelnuts to give it a hint of sweetness without sugar. While I haven't see it in stores yet in the DC Metro area, you can order NuttZo online.