Soy Smoothie

When you're in a rush a smoothie can make a great breakfast or snack. They don't require many ingredients and you can easily change them up. I often just use frozen berries, yogurt, and milk for a basic smoothie.

The following recipe is a heartier, vegetarian-friendly recipe from MedicineNet.com:

Tofu Strawberry-Banana Smoothie

Ingredients:

• 3/4 cup silken tofu
• 1 cup frozen strawberries
• 1 frozen banana, cut into pieces
• 1/2 cup soymilk
• 2 tablespoons peanut butter (optional, for more flavor and protein)
• 2-3 ice cubes

Preparation:

1. Place all ingredients in blender; blend until mixture smooth.

Yield:
1 serving
Nutritional Information:
per serving: 338 calories, 20 g protein, 46 g carbohydrate, 12 g fat, 1.7 g saturated fat, 8.5 g fiber, 0 mg cholesterol, 31 mg sodium. Calories from fat: 29%.
Steph Wheler
www.nutrishus.com

Stressed Society

As a Registered Dietitian in Saskatoon, I work with people to create nutrition and healthy eating habits for life. Healthy eating is only one part of creating a healthy person.

I also love working with people to develop and become better versions on their current self. Sometimes this involves food, but other times life in general or working towards various goals. I do however find that many people (clients, friends, family, myself included) have too much stress in their lives. The Canadian Mental Health Association (CMHA) says: If we decide that the demands of the situation outweigh the skills we have, then we label the situation as "stressful" and react with the classic "stress response."

Of course what is stressful to me and my stress response will be unique to my life situation and my interpretation of situations. The CMHA has great tips and resources, including a Work-Life Balance Quiz. Their suggestions to help you start managing stress are:

1. Recognize your symptoms of stress
2. Look at your lifestyle and see what can be changed -- in your work situation, your family situation, or your schedule
3. Use relaxation techniques - yoga, meditation, deep breathing, or massage
4. Exercise - Physical activity is one of the most effective stress remedies around!
5. Time management - Do essential tasks and prioritize the others. Consider those who may be affected by your decisions, such as family and friends. Use a check list so you will receive satisfaction as you check off each job as it is done
6. Watch your diet - Alcohol, caffeine, sugar, fats and tobacco all put a strain on your body's ability to cope with stress. A diet with a balance of fruits, vegetables, whole grains and foods high in protein but low in fat will help create optimum health. Contact your local branch of the Heart
and Stroke Foundation for further information about healthy eating
7. Get enough rest and sleep
8. Talk with others - Talk with friends, professional counsellors, support groups or relatives about what is bothering you
9. Help others - Volunteer work can be an effective and satisfying stress reducer
10. Get away for awhile - Read a book, watch a movie, play a game, listen to music or go on vacation. Leave yourself some time that's just for you
11. Work off your anger - Get physically active, dig in the garden, start a project, get your spring cleaning done
12. Give in occasionally - Avoid quarrels whenever possible
13. Tackle one thing at a time - Don't try to do too much at once.
14. Don't try to be perfect
15. Ease up on criticism of others
16. Don't be too competitive
17. Make the first move to be friendly
18. Have some fun!! Laugh and be with people you enjoy!

Of course, I love that healthy eating and exercise are listed, but I also agree that I feel better mentally and physically when I`m taking care of myself with food and exercise (and sleep!). The athlete in me still struggles with the idea of being less competitive, but that`s where yoga and meditation (and long walks on the beach) fit into my life. I`m also working on realizing that I`m not perfect and I never will be, but I can still continue to strive to be that better version of myself.

Enjoy your stress-less summer day today.

Steph Wheler
www.nutrishus.com

Buckwheat Breakfast

I tried this recipe, Buckwheat Sunrise, from Company's Coming Whole Grain Recipes a little ago, but I guess I forgot to share it with you! It is designed to be an alternative to your morning oatmeal.

With a whole grain, dried fruit, and nuts, this breakfast option has you hitting three food groups. It's also a breakfast you can make the night before and have ready for you in the morning, which is great especially if you're often rushed in the morning.



Ingredients
1 1/2 c water
1 c whole buckwheat (I found it at the Bulk Barn)
1 tsp orange zest
1/4 tsp salt

1 c orange juice
1/3 c chopped dried apricot
1/3 c dried cranberries
3 Tbsp liquid honey

1/4 c slivered almonds, toasted

Combine first 4 ingredients in medium saucepan. Bring to a boil. Reduce heat to medium-low. Simmer, covered, for about 15 minutes, without stirring, until buckwheat is tender.

Add orange juice. Stir. Add next 3 ingredients. Stir. Transfer to medium bowl. Cool at room temperature before covering. Chill for at least 6 hours or overnight until apricot and cranberries are softened and liquid is absorbed.

Add almonds. Stir. Makes about 3 cups.

1 cup = 367 Calories, 6.1g fat (3.3g Mono, 1.6g Poly), 0mg cholesterol, 76g carbohydrate, 6g fibre, 8g protein.

Steph Wheler
www.nutrishus.com

Lean Cuts of Beef

So you feel like have a steak or roast, but you're also trying to be conscious of your food choices. The Canadian Beef website has posted an article to let you know which Canadian beef cuts are the leanest.

According to the site, eight beef cuts qualify for the Heart and Stroke Foundation's Health Check™ program:

• Eye of round
• Inside round
• Sirloin tip
• Top sirloin
• Flank
• Strip loin
• Cross rib
• Outside round

Meat and alternatives are an important source of nutrients in Canada's Food Guide. Remember to include variety in your choices and you can also make your beef choices lower fat by:

• Choosing one of the 8 cuts recommended above
• Trimming away any visible fat
• Using low-fat cooking methods such as broiling, roasting, stir frying or grilling
• Limiting added fats like oils, dressings, mayonnaise, gravy and cream sauces
• Choosing serving sizes recommended in Canada's Food Guide. (One serving of meat is 75 grams - about the size of a deck of cards)
• Choosing lean or extra lean Canadian ground beef or rinse regular ground beef with water after cooking

The USDA recognizes 29 cuts of beef as meeting their regulations and qualifying as lean or extra lean. The Mayo Clinic article on lean cuts recommends asking your butcher, grocer, or waiter if you aren't sure of the lower fat option (especially since it might appear with a different name). The extra lean cuts are:

• Eye of round roast or steak
• Sirloin tip side steak
• Top round roast and steak
• Bottom round roast and steak
• Top sirloin steak

**Try to remember ROUND and SIRLOIN (see diagram).



Steph Wheler
www.nutrishus.com

Frappuccino Anyone?

It's hot out there today - I saw so many Starbucks Frappuccinos walking around downtown that it inspired me to share some nutritional information with you (I also included iced tea for the non-coffee drinkers). You can get the Nutrition by the Cup brochure at a Starbucks near you if you're interested in checking out more nutritional information.

I used the brochure to compile the chart below. The values represent grande, non-fat, no-whip beverages (although I included the information for the whipped cream). There are many ways to customize your drinks so keep that in mind.

Beverage	Calories	Fat (g)	Sat. Fat (g)	Carb (g)	Sugar (g)	Protein (g)	Caffeine (mg)
Shaken Iced Tea	80	0	0	16	15	0	Varies
Shaken Iced Tea Lemonade	130	0	0	33	25	0	Varies
Coffee Frappuccino	220	0	0	51	50	4	95
Mocha Frappuccino	260	1	0.5	61	58	4	110
Caramel Frappuccino	250	0	0	60	59	4	100
Java Chip Frappuccino	310	4	3	67	62	5	110
Vanilla Bean Frappuccino	240	0	0	56	55	5	0
Whipped Cream	110	11	7	3	2	1	0

You can choose to change your milk (this will affect calories and fat), ask for a "light" frappuccino to get 1/3 fewer calories, ask for no whip, and adjust the syrups. It is a lengthy ordering process, but you can make sure you're getting what you want.

If healthy eating (and drinking) is on your mind you can also choose a tall (small) for portion control, limit the amount of times you purchase a specialty drink, or even share with someone.

Also remember that water is a great calorie free way to quench your thirst!

Steph Wheler
www.nutrishus.com

Using the % Daily Value (DV)

Recently at the till of a local Saskatoon Sobeys grocery store I saw little % DV handouts. They are about the size of a typical coupon, and I know I noticed them and took one, but I'm not sure if other consumers were as aware.

Having a focus on label reading in the grocery store seems like a great place to start. I know this Health Canada campaign is fairly basic with the main message being 5% DV or less is a little and 15% DV or more is a lot. The idea is that you want less fat, saturated fat, trans fat, and sodium. You want more fibre, vitamin A, calcium, and iron. This gets you started to being a smart shopper and feeling a little more knowledgeable when comparing two similar products.

For more information visit the % DV portion of the Health Canada website (or see a Registered Dietitian!).

Steph Wheler
www.nutrishus.com

Kids Cooking Class

I had the first of four cooking classes today. It will be a new group each week, and they seemed to really enjoy preparing and eating the food, so I thought I should share the recipes. I went simple and basic because it is 6-9 year olds and 10-13 year olds and I wanted them to feel capable of creating their lunch.

Taco Salad Wraps

Serves: 6

Ingredients:

1 can (15 1/2 oz) black beans, rinsed and drained

2 teaspoons olive oil

1 teaspoon ground cumin

1/4 teaspoon chilli powder

1/2 teaspoon salt

6 whole wheat flour tortillas (10 inches in diameter)

3 tomatoes seeded and cut into 1/4 inch pieces

1 cup shredded cheddar cheese

6 large lettuce leaves

1 cup salsa

Directions:

1. With a fork, mash together beans, olive oil, cumin, chilli powder, and salt in a medium bowl.

2. Spread 2 tablespoons bean mixture on each tortilla halfway between the center and bottom edge. Top with 1-2 tablespoons each diced tomato, salsa, and cheese. Cover with lettuce leaf.

3. Fold/roll tortilla.

Banana Berry Smoothie

Serves: 2

1 serving = 1 1/3 c

Ingredients:

1/2 banana, peeled and sliced

1 c unsweetened frozen berries (blueberries)

1/2 cup 1% or skim milk

1/2 cup 100% orange juice

Directions:

1. Place all ingredients in a blender container. Put lid on tightly.

2. Blend until smooth. If mixture is too thick, add 1/2 cup cold water and blend again.

3. Pour into 2 glasses and serve.

This lunch allowed the kids to put what they wanted on their tortillas (some were skeptical of the beans, but others tried them and were impressed) and gave them foods from all four food groups!

Steph Wheler
www.nutrishus.com