Celebrate Blueberries This Month

                                  

I would like to dedicate this blog to one of my favorite fruits, blueberries. It really pleases me that it gets a whole celebratory month. I hope you have partaken in eating everything blueberry, if you have not, let me tell you why you should:
Besides being very tasty, blueberries are low in calories, have no fat, are high in fiber and are full of antioxidants (antioxidants help us fight free radicals that are formed in the body and could damage different cells as well as DNA). Blueberries contain polyphenols called anthocyanins which give the fruit its blue color as well as its antioxidant capacity and anti-inflammatory properties. They also contain a good amount of vitamin C and manganese. Vitamin C helps with keeping a healthy immune system and manganese helps with bone development and converting macronutrients (fats, carbohydrates and protein) to energy. Blueberries may also help with reducing risk for cardiovascular disease, cancer and diabetes.

In North America, blueberry season is from April to late September. Season peaks in July (hence July is blueberry month). Thankfully, our neighbors in South America have opposite seasons and therefore, we can get this amazing fruit year round. Moreover, we can get frozen blueberries year round. If you ever wanted to go pick blueberries yourself, make sure you check this link of where.
For more information and plenty of recipes you can check the Blueberry Council webpage.

Here is recipe for a high protein blueberry smoothie (makes 2 servings): 

1 cup 0% Greek yogurt
0.5 cup ice
0.5 cup 100% pineapple juice
1 cup blueberries fresh or forzen
1 Tbsp of chia seeds
Blend all ingredients together and enjoy

Nutrition facts per serving: 175 kcal, 14 grams protein, 26 grams carbohydrates, 4.4 grams fiber, 2.5 grams fat, 189 mg calcium and 13 mg vitamin C.

Enjoy this month to it's fullest and don't forget to add some blueberries!

Snacks to Pack While Traveling

These foods can be packed in your bag and carried right on the bus with you. They are quick and easy snack ideas.

• Whole grain crackers
• Pretzels
• Fresh fruit (apples, oranges, etc)
• Bagel
• Granola Bars
• Granola
• Nuts (almonds, cashews, etc)
• Baked tortilla chips
• Whole grain Fig Newtons
• Banana chips 

If you have a cooler on board these foods can also provide the healthy snack you are craving.

• Cheese stick
• Yogurt
• Baby carrots
• Celery sticks (with peanut butter, if desired)
• Sliced fresh fruit 

Guest Blogger: Duncan Anderson, USD Dietetic Intern

Sport Smoothies

I received a media request yesterday to talk about smoothies. That got me thinking about the infinite ways to make smoothies and how popular they are with athletes. Important points to consider while making your smoothie:

• Overall calorie content. It is easy to keep putting things in the blender, but if you take time to add up the calories, are you still keeping things in check? Some of you may have the goal to gain weight, but not everyone. Packing 1,000 calories into a smoothie will do just that! 
• Basic ingredients to include: 1 cup milk or yogurt, 1 cup mixed fruit and vegetables (don't be scared to make green smoothies!), and ice. My tip is to blend ingredients together BEFORE adding the ice. After that, then add the ice to blend into a smoothie. Adding the ice too soon may cause it to melt more quickly. 
• Other ingredients that can be good to add to a smoothie: protein powder, chia or flax seeds, and oatmeal.

What are your favorite smoothie combinations?

Greek Yogurt

What’s all the hype about Greek yogurt? Do you know the difference between this and the yogurt you’re used to seeing in the supermarket?

Greek yogurt is made by straining off the whey, which gives it a thick, rich and creamy consistency.  It’s very high in protein and the unsweetened version is lower in sugar and carbohydrates than traditional unsweetened yogurt. Most national brands are non-fat or low-fat, but make sure you check the label. 

While the healthiest way to enjoy yogurt is to buy it unsweetened and add fresh fruit, I realize that this is not always preferable or convenient. Many people are not used to eating plain yogurt since their taste buds have become accustomed to the sweetened version. This would also hold true with Greek yogurt, as the plain version has a slightly sour taste. Either way, Greek yogurt contains approximately twice the amount of protein and half the amount of carbohydrates than a similar amount of traditional yogurt. The benefits don’t stop there.

Aside from eating Greek yogurt as a high protein breakfast or snack, you may want to try using it as a condiment or in recipes.

• Substitute unsweetened/plain Greek yogurt for sour cream on baked potatoes or taco
• Use it to replace some of the eggs or oil when making baked goods
• Add Greek yogurt instead of mayonnaise to tuna salad, egg salad or pasta salad for a tangy kick
• Start with a base of Greek yogurt and make a savory veggie dip by adding herbs and spices

Still skeptical?  Check out the nutrition label from Dannon’s version of Greek and traditional yogurt.  Yes, the calories are similar, but the added protein will keep you feeling full longer. What’s not to love about that?

Greek (5.3 ounces, nonfat, plain)

• Calories: 80
• Total fat: 0 grams
• Cholesterol: 10 milligrams
• Sodium: 50 milligrams
• Sugar: 6 grams
• Protein: 15 grams
• Calcium: 15 percent on a 2,000-calorie diet

Regular (6 ounces, nonfat, plain)

• Calories: 80
• Total fat: 0 grams
• Cholesterol 5 milligrams
• Sodium: 120 milligrams
• Sugar: 12 grams
• Protein: 9 grams
• Calcium: 30 percent on a 2,000-calorie diet.

Guest Blogger: Laura White, USD Dietetic Intern

Five Easy Snack Ideas for Athletes

1. Almonds—One ounce provides about protein, heart healthy fats and is high in Vitamin E. 
2. Greek Yogurt with Fruit—Greek yogurt is higher in protein than other yogurts and when paired with fruit is a very satisfying way to replenish after a workout. 
3. Peanut Butter Sandwich—This provides carbs, heart healthy fats, and protein for after that hard workout. 
4. Low Fat Chocolate Milk—Provides high quality protein and carbohydrate. This is the newest craze out there and the science behind it really works. 
5. Fruit and Cheese—This combines the natural sugars and fiber of fresh fruit with protein and calcium for an all around good snack.

Guest Blogger: Alyssa Gehle, USD Dietetic Intern

Living on campus? Save money on snacks!

• Buy items in bulk. They last longer are usually cheaper per serving. An example would be a box of triscuits or crackers rather than the buying the individual packages. 
• Keep an eye out for any items that you commonly use that go on sale at the grocery store. Remember - don’t buy a food item you will never use just because it is on sale. 
• If you have a microwave in your room: frozen (steam in microwave) vegetables is a healthy snack idea and are cheaper and easier to care for then fresh. Place them in the freezer compartment of your mini-fridge for storage. 
• Canned foods, such as tuna or canned fruit, have a long shelf life and are generally cheap. Place the tuna on crackers for a good snack or meal. Choose canned fruit that has been canned in water or its own juice. 
• Fresh fruit/vegetables are always a good snack idea and when on sale can be relatively inexpensive. One must eat it, however, before it spoils. 
• If buying lunch meats make sure you choose the leaner meat selections, such as chicken or turkey.

Guest Blogger: Duncan Anderson, USD Dietetic Intern