FEBRUARY 2018 NEWSLETTER

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ILANA KATZ MS, RD, CSSD

The month of February triggers ideas of Valentine’s Day, love, and hearts. So in honor of your heart, feed your body heart healthy foods for a stronger and longer life.

Heart healthy diets include a large variety of fruits and vegetables, extra fiber, omega-3 fats, low amounts of saturated and trans fat, and limited cholesterol.

Read up for tips, facts, and fun!

 

Sweetness without the Guilt!

  Not all chocolate bars are created equal. 

To get the most benefit, consider those with 65% or more cocoa.

Indulgent and Delicious…

Dark chocolate has many surprising health benefits:

©       May lower overall blood pressure

©       Can lower cholesterol

©       Contains serotonin which boosts mood

©       High in antioxidants

©       Flavanols found in chocolate may have other cardiovascular benefits such as improving circulation

©       The scent of chocolate can induce relaxation

In general, research does not appear to indicate that more is better- so enjoy chocolate in moderation.

Approximately 3g/day of dark chocolate has shown to have potential health benefits. Now you can celebrate Valentine’s Day guilt-free with a few pieces of decadent dark chocolate. 

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Recipe of the Month: Vanilla or Chocolate Coconut Mousse

 Want some chocolate with your fruit?

Serves 4

  • 1 can coconut milk
  • ¼ cup cocoa powder (optional for chocolate mousse)
  • ½ spoon pure vanilla extract
  • Sweetener to taste

DIRECTIONS

  1. Place the can of coconut milk in the refrigerator overnight.
  2. Remove from refrigerator in the morning, open can, and scrape the top solid layer into a mixing bowl. Do not place the thin liquid at the bottom of the can into the mixing bowl- instead consider using it for a smoothie or other recipe.
  3. Whip the coconut cream (*you can purchase premade coconut cream in many store and skip the above steps) with an electric mixer until it appears to have the consistency of of whipped cream.
  4. Gently mix cocoa powder, vanilla extract, sweetener, or anything else you might enjoy, such as cinnamon, into the bowl until uniform during the mixing process. Do not over mix.
  5. Pour over your favorite berries. For the data below, consider using 2 cups raw, halved strawberries:

Per serving:  

Calories 128
Protein 2g
Total Fat 13g
Carbs 69g
Cholesterol 0mg
Sodium 8mg
Fiber 1g

 

Interesting Tidbit:

February is Florida Strawberry Month.    Enjoy some of those strawberries in this recipe!

FITNESS CORNER

 February is American Heart Awareness Month and includes the National Go Red for Women Day.

 The American Heart Association recommends at least 150 minutes/week of moderate exercise or at least 75 minutes/week of vigorous exercise.

They suggest 30 minutes a day, consecutively or split into smaller sessions, 5 days a week.

How will you fit in 30 minutes of exercise into your day?

 

If you walked or exercised just 30 minutes – 1 hour a day  you would:

©       Improve knee arthritis pain and ability to move

©       Reduce progression of dementia and Alzheimer’s disease

©       Reduce the ris of and/or Manage diabetes

©       Reduce the number of hip fractures among post-menopausal women

©       Decrease anxiety

©       Reduce depression

©       Lower overall risk of premature death

©       Fight fatigue

In summary:  Improves overall quality of life !!

SO – Here is a great youtube link to get you inspired:

 

Another Heart Healthy  Delicious Recipe

Salmon with Cilantro Pesto

•4 Salmon Filets, rinsed and patted dry
•¼ cup sliced almonds
Pesto:
•1/2 cup loosely packed fresh cilantro
•3 tablespoons fat-free, low-sodium chicken broth
•2 tablespoons sliced almonds
•2 tablespoons shredded or grated Parmesan cheese
•1 teaspoon salt-free garlic-herb seasoning blend
Instructions:
Preheat the oven to 400°F. Line a baking sheet with aluminum foil or lightly spray with cooking spray.
In a food processor or blender, process the pesto ingredients for 15 to 20 seconds, or until slightly chunky. Place the fillets about 2 inches apart on the baking sheet. Spread the pesto evenly over the top of the fillets. Sprinkle almonds on top.  Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork.
Nutritional Content Per Serving:
206 Calories, 9.5 gm Fat, 28 gm Protein, 66 mg Cholesterol, 129 mg Sodium
 

Body Temperature: a Metabolic Thermostat

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Ilana Katz MS, RD, CSSD

 

It seems the climate in most areas is a topic of conversation these days. It’s not that we are making small talk with weather conditions, but the unusual climates are setting in. Freezing way before winter starts, or a few hot days emerging in the midst of a cold spell, and vice versa for Summer. So how does a cyclist (or endurance athlete) know how to dress, or even eat accordingly, when they could experience four seasons in a matter of hours. In this article I intend to address how temperature changes ones metabolism, and if you as an athlete can use varying nutrition to take the most advantage of what Mother Nature has to offer.

As body temperature increases, so does metabolism. Thus temperature and metabolism become directly related and metabolism itself is directly affected  by all daily living components, that is eating, sleeping, exercise and physical exertion.

Body Temperature and Metabolism

Working muscles cause the internal body temperature to increase. The physiology of blood transporting oxygen as needed  and removing the byproduct requires the metabolism of calories, or as we know it, food energy. This further translates into the more activity, the higher the body temperature, and the ultimate requirement an increase in the metabolism of more calories. So the question becomes what happens in cold weather. A cold body temperature decreases the chance of burning more calories. So one would think that  if you have not dressed warmly enough for a long ride in winter, you may jeopardize your chances of burning calories. Actually, the opposite is true, and here is a good time to introduce the difference between internal and external body temperature. Internal body temperature will rise when a body is active, this is a given. When externally the temperature is extremely cold, physiology takes over to ensure the internal temperature is safe and warm, hence the effect of shivering. Simply put, movement of bones and muscles become involuntary to generate heat. So how does food choices on a long ride effect this, actually very little. The important thing is the cyclist is giving the body enough food to provide the fuel the metabolism is demanding.

Types of Metabolism and Body Temperature

Most of the calories burned on a daily basis actually takes place during resting periods, also known as basal metabolism. Basal metabolism includes all of the body’s natural functions required to sustain life. The basal metabolism varies from individual to individual, typically affected by health conditions, body composition and body temperatures.

Through your cycling efforts, more calories become metabolized due to the increase in the body’s temperature through working muscle tissue. Calories required for this and other physical activity account for some of the calories needed for basal metabolism, but not as many as most people think. In other words, if you catch yourself allowing a feast fit for a king because you rode a couple of hours, you may be missing the point, especially if you are trying to get leaner. For an optimal burn in fat, not every calorie needs to be replenished post work out, and furthermore, the body has a lot more potential to store calories (stored calories = fat) as it becomes more of an efficient machine. Aerobic endurance (which cycling certainly is) has the potential to teach your body to become efficient, which also means, you would require less fuel to get through the same ride today, as you did a year ago.

The amount of calories metabolized through exercise and muscle exertion does however increases the body’s basal metabolism over time, and certainly temporarily after a long ride. But remember basal metabolism, is different to the fuel needed for during a long ride.

There are many calorie calculators (apps and online) that can give you an average caloric burn per hour. But be warned, these calculators are all basing the calculations on the middle of a bell shaped curve (average) of what you enter in to them.  For example the amount of caloric burn for an average size male (170 lbs)  riding at about 16 – 18 mph is about 800 calories. My point is, there is no way the calculator can know where this individuals basal metabolic rate lies, what his muscle mass versus fat mass is, if he has a history of long consistent endurance training or is a newbie – all these factors, and more, affect this calculation.

There is a silver lining even as we become metabolically efficient, and that is that merely just eating and digesting food,  the body metabolizes some extra. This natural process, often referred to as the thermic effect, increases through the process of eating healthy foods and remaining active. Dehydration and excessively decreasing body temperature reduces the body’s ability to digest food properly.

Muscle Demands

Both muscle strengthening (resistance exercises) and aerobic or cardiovascular activities such as cycling, increase body temperature and break down muscle tissue. In order for muscles to grow and repair broken down fibers, the muscle tissue requires calorie metabolism in order to carry out the functions. This is a continual process which has further demands on the metabolism to work hard consistently, even at rest. In other words, during sleep, muscle groups continue to repair. This is a great physiological explanation of why breaking down and repairing muscle with the correct recovery nutrition increases ones metabolism. In other words, that same 170 lb male in the example above, may actually burn 1000 calories versus 800 per hour cycling, if he has more lean muscle and less fat.

In Summary

The human body regulates internal temperature in order to maintain a steady rate in which normal functions occur. As mentioned above, during the winter or in a very cold room, a human will normally shiver. This natural process represents the body fighting in order to keep muscles warm and the body temperature stable. The direct opposite of this situation, when external temperatures become extremely hot or even warm, the body sweats in order to keep the body cool. This process does not increase metabolism and neither does shivering, simply because neither of the two raise or lower body temperature, but rather fight to maintain a stable rate. Therefore it is irrelevant as to what the temperature of the food you are eating on the bike, in hot or cold extremes, as long as the food is fuel to compensate the metabolic burn rate.

St. George Marathon – Race Report

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marathon2

Ilana Katz MS, RD, CSSD

It’s been more than a week and the obligatory race report has been calling my inner conscience. This marathon report feels especially significant to me, as it was followed by a week of  (sometimes) strenuous hiking and exploring beautiful Utah.

marathon3

Believe it or not, Ironman Chatty, although two years ago for me, still feels like yesterday… I am not ready for another Ironman quite yet, although am having endurance withdrawals. This lead to the declaration of 2016 being the year of  “Just a Marathon.”  Oh yeah, there is even a hashtag for #justamarathon, for all the crazy ultra-endurance peeps who one day “submiss” themselves to just a marathon. For all those others rolling their eyes, don’t be haters, there is no real help for endurance junkies other than endurance.  I have gone on a tangent now, but: This always reminds me of the time I was giving a sports nutrition seminar to a group called “couch to 5k” and during the presentation I kept saying “its only a 5k”  – granted, I was genuinely referring to the science of sports nutrition that in a 5k one typically does not have to focus on in-depth sports nutrition so to speak, but from their point of view, I was belittling them. Oh goodness did I get schooled when one of the group raised their hand and blurted out “please stop saying it’s just a 5k.”   And I have learned a very important lesson since then… y’all know what that is. On that very note, I will certainly contest that from experience, running a marathon (and training for it) can be just as tough, if not tougher than training and racing an Ironman.  Any takers? (oh you ironman peeps, calm your hormones ;-))

The year of the Marathon began with my application via the lottery for NYC marathon. I was dropped like a hot cake. The usual “we regret to inform you that most first time applications in this lottery are turned down… so keep on trying.” Maybe in year 7 it will happen for me, maybe I will eventually get in to NYC (by which time I would more than likely be hobbling a marathon.)  So that turn down lead me to sign up for a different, lesser known, but probably almost as coveted St. George, and it too was a lottery… one that I actually won. Congratulations Runner, you are in it to win it!! And so the training began.

Many months and many long run days later: It was a gorgeous day in St. George. Started off cold, colder than expected.  I was under the false impression that early October is still warm in most parts of the country. I was waiting on the bus to transport all us eager beavers 26.2 miles up the road to the start, comparing my little running skirt and sports bra outfit to many of the over-dressed, sporting hat and gloves, long running tights, bundled in fleece. My inner laugh was “oh are y’all gonna be hot as hell.”   Fast forward 26.2 miles out and 2500 feet elevated from the last sentence. Now look whose laughing. Shivering to the bone, I was very grateful for the space blanket handed to us inexperienced Utah-in-the-Fall newbies. Get this, there were even pit fires one could huddle around, it was very well thought out and warming.

The course was wonderfully scenic, all you ever wanted in a marathon. There were a couple of tough challenges, namely mile 8 – 12ish was just one long climb with no breaks (the elevation map lied).  The reprieve was mile 16 to the end was one long downhill. Now that may sound like chocolate icing on top of a chocolate cake to a marathoner, but some of it was pretty steep, and steep downhills are the other side of the pendulum to steep uphills. Pendulum extremes, no matter which end, are extremely challenging. One really has to put the brakes on if you want to save your quads for as minimal as “walking” the next day (and don’t forget, I had a solid 5 days of strenuous hiking to follow).  I heard that little voice in my head, planted by a fellow endurance junkie, an experienced St. George marathoner, recommending some hill repeat training (and only now did the hill repeat DOWHILL ring a bell…. Oopsy daisy).

I had a difficult time around mile 11 or so, not feeling good, wandering why the hell I sign up for this stuff… I did all the required training, what the fiddlesticks? One starts going over and over in their head what could be different… yeah, could have run more during the weeks, yeah could have trained more on hills, yeah yeah coulda shoulda… but not to diss my training, because from after that bout of feeling miz I started feeling great, and the training pay off started paying off. I could have flown to the end but I had committed interval sets as a race strategy. Famous last words from coaches; Stick to the race plan. It also included some mmm…mmmm delish mocha gels every 30 – 45 minutes, and boy when you are really focused on getting sports nutrition right, you better find a flavour that you can stomach. Mocha y’all. Specially for those coffee addicts. Its my new favourite.  Sickly sweet salted caramel move over.

I was sorry I did not have my phone or a camera to capture the experience, because it was a great one. I do not have any good shots from the race photographer, because I was wearing too many race belts (fuel, interval timer, and race number all on different straps)  and all these straps tied around my waist – hence race number landed facing the back, and that’s where it stayed… co-ordinating race belts and still feeling comfortable is an oxymoron.  I have proof of all this in the marathonFoto proof:

(at least MarathonFoto captured one running pic, and one finisher pic).

marathon1

I have done a few marathons to date, and this one is definitely one of the more beautiful ones. It is very well organized from the expo, to the transport, to the start area, line up and finisher experience. It was an awesome plan B to a turned down NYC entry. I recommend it. And then being on one of the most beautiful states it is worth an extended trip to get in some scenic encounters.  I stayed on, accompanied by a couple of hiking buddies, we explored some of the well known National parks around Utah. From Zion, to Bryce, on to Canyonlands and Arches. Every one of these hiking days was unique, and completely different to the day before. Every wince (don’t forget I am hiking on marathon legs) was worth it.

The year of the Marathon take aways:

–          Never belittle your goals. There is no such thing as “just a marathon” similarly there is no such thing as “Just a 5k”

–          Mocha is the new salted caramel flavour

–          Utah is gorgeous.

–          St. George is a great plan B, if not even a Plan A, for a marathon bucket list item.

–          Utah is cold in the early stages of Fall.

–          I pronate on a downhill run (and paid for it via ankle swelling and bruising all through my hiking week)

–          Downhill is just as hard as uphill, I swear!

–          Elevation maps with tiny scales can be deceiving

–          I am still good at sports nutrition 😉   – great marathon, finished strong, even though it got hot in the end.

–          Hello, my name is ilana… I am an endurance junkie

ilana-in-bryce

 

Guide to Holiday Season Survival 

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 Ilana Katz MS, RD, CSSD

The difference in energy expenditure between a day off exercise and even an easy exercise day can be enormous. Making small changes even on a daily basis during this time does help compensate for variance in activity factor and caloric expenditure.      

Remain Accountable to Optimal Weight.  Being accountable to weight management during this time may seem unfestive, but that is just the point – do not use the “holiday season” as an all-out excuse. After all, it’s a  holiday, not a holimonth.

 

Plan ahead. Willpower requires boundaries. Create your own boundaries before you even head out the door to temptation. Be strong, give yourself some tough love. Fuzzy lines like “I will stop eating when I am full” does not work. Your boundaries have to be precise and measurable. For example: I will not eat anything fried, I will only drink 4 oz of alcohol.

Use visualization.  Remember last year, when you walked away from a party feeling uncomfortably full and regretful, anticipating those extra pounds you now have to burn off in preseason. Visualize leaving the party feeling proud and liberated about your choices. Visualize preseason training days at your optimal training weight.

Journal

Commit to keeping a food journal and an exercise journal (and for many, a parallel emotional journal is a great bonus). By writing down everything you eat and drink, not only are you self accountable, but you become aware of the hidden calories and fat grams creeping in. Journaling both food and exercise helps you monitor calories in against calories burned. This helps nip over indulgence in the bud. 

Keep Metabolism Fueled

Do not go to seasonal gatherings hungry. Hunger is a strong physiological drive and thus giving in to temptation is highly likely when your brain is not fed. Metabolism is raised when you eat every 2 to 3 hours. Keep up with this philosophy even through the season. Do not save calories for a big festive meal. Have a snack or light meal and drink plenty of water before facing a huge buffet.  Having a full stomach aids in appetite suppression.

Physical Activity

Even with a good nutrition plan, some wiggle room is necessary.  For many, the winter months are considered a time off from exercise. Even if its minimal compared to when your exercise is a focus, just some physical activity will help burn off some of those extra calories.. If you are completely off going to the gym, or outdoor activities, try speed shopping. Lace up your sneakers and move. Before you know it your shopping will be done. If your best laid plans take a hit, remember that it takes at least 45 minutes of high intensity cardio to burn off a small slice of pecan pie.

Put Alcohol into Perspective

Alcohol goes hand in hand with celebrations. Do not forget that alcohol adds calories, in fact per gram, it has more calories than carbohydrates and protein. A 12 oz. beer is equal to 150 calories. A 5 oz. glass of wine, 100 calories, a 12 oz. wine cooler is around 180 calories, and spirits at 80-proof is over 100 calories per ounce and that is minus the drink mixers. One drink a day adds over 1000 calories per week. During the holiday season alone, this means at least 3 extra pounds of fat.

Furthermore, it is not just the caloric density and sugars of alcohol that need to be accounted for. Although Alcohol is considered a carbohydrate, it metabolizes quite differently than food carbohydrates. It is converted to fatty acids with a higher potential of fat storage rather than being converted to glucose, like regular carbohydrates are. In simple terminology, alcohol puts efficient fat burning on hold. If your goal off season goal is to stay lean, stay off the booze.  One way to nip the unwanted fat gain in the bud – nominate yourself to be a designated driver.

Compromise

Never give up your cultural traditions or social aspirations in lieu of your body composition goals. In other words, do not stay away from the party in fear of resisting temptation. Plan out the compromise and go to the party regardless. Remember the adage: The party does not have to be in your mouth. Staying away from temptation altogether may cause you to feel intensely deprived later down the line. Emotional eating is more difficult to control than a few slip ups at holiday parties. As a host, you can always give the tempting leftovers to guests or better yet, take them to homeless shelters. 

 

AUGUST NEWSLETTER 2017

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 Happy August

Wow, can you believe we are now into the second half of the year? Time flies…. and with time, comes renewals, regroupings, recommitments to all those earlier goals that somehow waiver as we get too comfortable with them. Take a moment to rethink, and hope you are on your way to health and happiness as the second half of this year progresses. If you re not half way there, hop, skip and jump, or just break a sweat everyday !!

I dedicate this newsletter to Lactose, since I get many queries on this monosaccharide. Hope I can teach you a fact or two, or at least offer some new, interesting recipe ideas…. Enjoy!!

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The Low-down on Lactose Intolerance

Approximately 4000 million people cannot digest lactose with about 75% of those being African American, Jewish, Native American, and Mexican American. 90% of Asian Americans are believed to also be lactose intolerant. Below is the RDA (Recommended Dietary Allowance) for calcium.

Table :   Recommended Dietary Allowances (RDAs) for Calcium [1]
Age Male Female Pregnant Lactating
0–6 months*

200 mg

200 mg
7–12 months*

260 mg

260 mg
1–3 years

700 mg

700 mg
4–8 years

1,000 mg

1,000 mg
9–13 years

1,300 mg

1,300 mg
14–18 years

1,300 mg

1,300 mg

1,300 mg

1,300 mg
19–50 years

1,000 mg

1,000 mg

1,000 mg

1,000 mg
51–70 years

1,000 mg

1,200 mg
71+ years

1,200 mg

1,200 mg

* Adequate Intake (AI)

 

Lactose is found in a variety of foods; however, not all foods containing lactose bother every individual. Many individuals with lactose intolerance can tolerate up to 1 glass (8 oz) of milk, yogurt, and hard cheeses without symptoms. Lactase supplements and lactose-free milk products are easily available and allow for individuals with lactose intolerance to consume an adequate amount of calcium.  Drinking milk with meals can also help to alleviate symptoms. Certain conditions may increase the risk of developing lactose intolerance such as Celiac and Irritable Bowel Syndrome. Lactose free milk and regular milk are almost identical- the only difference is the lactose has been broken down in the lactose-free milk.

Lactose in Common Foods
Milk, reduced fat 1 cup 11 – 14 g
Buttermilk, whole 1 cup 10 g
Yogurt, whole milk 1 cup 10 – 12 g
Ice cream ½ cup 5 – 6 g
Yogurt, plain, low fat 1 cup 5 – 19 g
Sour cream ½ cup 4 g
Cottage cheese ½ cup 3 – 4 g
Swiss cheese 1 oz 1 g
Cream cheese 1 oz 1 g

Common symptoms of lactose intolerance include:

  • Bloating
  • Abdominal pain
  • Diarrhea

If you believe you are lactose intolerant, keeping a food diary is a helpful tool. Elimination diets under the instruction of a health professional can also prove useful. Lactose intolerance, if on a restricted diet, can put some individuals at risk of calcium deficiency, osteoporosis, or other health conditions, typically most individuals can meet their daily needs by a few dietary modifications.

Fitness Corner: Weight-Bearing Exercises for Stronger Bones

Lifting weights can help build stronger muscle and bone but other exercises also provide benefits for your bones (and coordination). Tai Chi, Yoga, Walking, Golf, Dancing, Tennis, and of course, Strength Training offer a variety of activities to do throughout the week. Whether you are using the weight of your own body, resistance, or actual weights, your bones and muscles can benefit.  Pick 2 weight-bearing exercises you would enjoy and do them on alternate days (consider dancing or aerobic classes M/W/F and strength training on T/Th/Sa).

Calcium, Vitamin D, and Vitamin K all support healthy bones. Eat and drink up!

 

Recipe of the Month: Fruit Smoothie

               How better to cool off during a hot summer day?                   Serves 1

  • 1/2 cup orange juice
  • 1/2 cup low-fat vanilla or plain yogurt; consider Greek yogurt for a creamier texture
  • 1/2 banana
  • 6 strawberries, hulled
  • 1/2 peach, peeled
  • 1/3 cup blueberries
  • 3 Tbs. soy protein powder; consider 2 Tbs of peanut butter for a protein kick but be aware that it includes a side of fat
  • 6 ice cubes; consider pouring your favorite fruit juice into the ice cube tray and use that instead
  • 1 tsp. honey or 1 packet no-calorie sweetener, optional

 

DIRECTIONS

  1. Put all ingredients in blender, and purée until smooth.

 

Per SERVING:

Calories 386
Protein 33g
Total Fat 3g
Saturated Fat 1g
Carbs 60g
Cholesterol 6mg
Sodium 84mg
Fiber 5g
Sugar 47g

 

Calorie Corner: Milk and Milk Substitutes

*per serving (1 cup); data from nutritiondata.self.com

Milk Calories Fat (Grams) Protein (Grams) Carbohydrates (Grams)

Milk, Buttermilk, Fluid, Cultured, Reduced Fat

 137 5 10 13

Milk, whole

 146 8 8 13

Milk, Lowfat, Fluid, 1% Milkfat, With Added Vitamin A

 102 2 8 13

Milk, fluid, nonfat, calcium fortified (fat free or skim)

 86 0 8 12

Silk Plain, Soymilk

 100 4 7 8

Silk Pure Almond Original Almond Milk

 60 3 1 8

Rice Dream, original, enriched

 120 2.5 1 23

 

Its Still Summertime

Make Use of it!!

Longer Hours in Summer allow you to Take advantage of more daytime hours for outdoor activity. Run, walk or take work breaks outdoors. Consider pinch hitting for your friend’s recreational softball team or walking to the grocery store when you only have a few things to pick up. While not directly a nutritional issue, your activity level will greatly affect the outcome of your nutritional success.

Beat the Heat with a Watermelon Treat

Not only is watermelon is a favorite summer food selection and barbeque closer, it is equally beneficial to health.

The antioxidant lycopene is a chemical  found in plants that gives certain foods (watermelon, tomatoes, red grapefruit, and guava) their red color. Part of the large class of plant compounds called carotenoids, which help protect and preserve body cells from oxidation and damage, lycopene may reduce one’s risk of various cancers, particularly prostate cancer. Watermelon is also a good source of antioxidants, that work towards preventing heart disease, lowering cholesterol.

CHOOSING THE PERFECT WATERMELON

Choose a firm, symmetrical fruit that is free of bruises, cuts, and dents.

Pick up the melon, it should feel heavy. (A good watermelon is 92% water.)

The underside should have a creamy yellow spot where the melon sat on the ground and ripened in the sun.

RECIPE SELECTION

Watermelon-Strawberry Smoothie

(16 oz serving)
1 cup seeded watermelon, diced
¾  cup lemon sorbet or sherbet
8 frozen whole strawberries
1 tablespoon lemon juice

4 cubes of ice

1 cup water
Place all ingredients in a blender. Blend until smooth.
(cals; 224, carbs: 50g carbs, 4g fiber (net carbs = 46g  (mostly natural sugar: fructose), 2g pro,  0 g fat.

 


Watermelon Parfait

(2 servings)
½  cup low fat granola
1 cup seedless watermelon, cut into small chunks
2 cups of low fat vanilla yogurt
1 sliced banana, sliced
¼ cup of Almond slivers

In 2 tall glasses
Layer ½ of each of the granola, watermelon, yogurt  and banana
Repeat Layers with the other half of the ingredients.

Garnish with slivered almonds.

(cals per serve: 230 cals, 4g fat, 9g pro,  35g carbs, 5 g fiber)