No Bake, No Oven Meal Ideas for the Summer

Posted July 31, 2019 by wpengine & filed under Aspartame, Lifestyle Articles, Summer.

By: Amber Pankonin MS, RD, CSP, LMNT —

Every year I look forward to the fun activities and flavors that summer weather brings. Whether it’s shopping at the local farmers market, attending an outdoor jazz festival, or catching a baseball game; the warmer temperatures provide a lot of opportunities to play outside with friends and family. But living in the Midwest, the temperature can get very hot and especially humid.

When it gets extremely humid, my local weatherman often refers to it as, “wearing the air.” So, every time the temperature is on the rise, I try to think of ways I can avoid using my oven in order to keep my house from feeling like a sauna. This not only saves on energy costs, but I’ve learned it can also save me time in the kitchen.

No Bake Pita Pizzas

One of my favorite summer meals is no bake pizza using pita bread. All you need to do is purchase pita bread at the store, top with your choice of low-fat cream cheese or hummus and pile high with fresh veggies. I make a Greek version using hummus, cucumbers, tomatoes, red onion, sliced bell peppers, and feta cheese. This makes for a great meal, but can also be a sliced and served as an appetizer.

Cobb Salad

Salads in the summer are a must. They are filling and can be a great way to cool down, because fresh produce is a source of hydration. I make a Nebraska inspired Cobb salad using frozen corn, frozen edamame, eggs, chicken, and a variety of other vegetables. I love using frozen or canned vegetables because I can heat those in the microwave and then toss on top of a salad. When it comes to items like grilled chicken or boiled eggs, my strategy is to visit the super market salad bar. This is a great time and cost saver, especially if you’re only need a small amount. It’s also helped me waste less food. My local super market always has boiled eggs and grilled chicken on the salad bar. All I have to do is purchase and add to my dish when I get home.

Wraps & Pinwheels

Wraps and pinwheels are such a great and portable meal or snack in the summer. I use meat and cheese from the local deli, add veggies, low-fat cream cheese and that’s it. These are great because they can last in the refrigerator for a few days, making it the perfect snack to prepare the night before and take with you on the go the next day.

Hopefully these tips will keep you cool, prevent food waste, and give you a little extra time outside the kitchen so that you can have more time with your family this summer.

Amber Pankonin MS, RD, CSP, LMNT is a registered dietitian and licensed medical nutrition therapist based in Lincoln, NE. She works as a nutrition communications consultant, freelance writer, food photographer, and adjunct professor at the University of Nebraska- Lincoln. Amber shares her love for food and nutrition at Stirlist.com, an award winning website, focusing on healthy, easy recipes for the busy cook. Amber serves on several boards including the Nebraska Academy of Nutrition and Dietetics and the Nutrition Entrepreneurs Dietetic Practice Group, and also cofounded a group to motivate female entrepreneurs in her town. You can follow her on Twitter @RDamber, Instagram, Pinterest, or connect with her on Facebook.

The post No Bake, No Oven Meal Ideas for the Summer appeared first on Aspartame.

How This Dietitian Took Control of Her Sweet Tooth

Posted July 24, 2019 by wpengine & filed under Featured, Lifestyle Articles, Stevia.

By Carolyn Reynaud, MS, RD, LD —
When you’re a dietitian, the assumption is that eating healthy comes effortlessly to you. Believe me, that is not necessarily the case. As a kid (and like many adults to this day), I turned up my nose at vegetables, preferred pizza to a healthy, home-cooked dinner and ate sugar like it was nobody’s business. However, as a teenage girl, I became concerned with my weight. Unfortunately, like a lot of girls do, I experimented with all sorts of diets (None of which stuck, of course.). By the time I got to college, I was frustrated when failing at yet another fad diet quick fix for weight loss. I decided I wanted to know the healthy way to treat my body, which is how I found my calling as a Registered Dietitian.

That was just the beginning though. My diet has evolved over years from learning to actually like vegetables, teaching myself to cook, and my biggest challenge – taking control of my love of sweets. I’ve come to the realization that I am never going be able to cut all sugar from my diet; it just wouldn’t be sustainable. So I had to use a little ingenuity to develop strategies that would work for me. Ultimately, I learned how to control my sweet tooth by coming up with strategies that would allow me to indulge it in moderation. Here are some other things I learned:

I make sure good food comes first.

The purpose of eating is to provide your body the nutrients it needs to function. So I make it my priority to eat the healthy food I need before I dive into the treats. Long story short – I have to eat my broccoli first if I am going to eat a cookie!

I learned to cook.

You do not have to be the next Top Chef, but learning to cook and bake opens so many doors when it comes to creating a menu that is both healthy and tasty. You have total control over what goes into your meal, and that can be very empowering. One tip I give my clients is that if you are really craving something you feel is unhealthy, find a healthy version recipe. Every time you eat is an opportunity for good nutrition.

I use stevia.

We do only need so many calories for the day so you do have to choose wisely on how you spend them. Stevia is a great low-calorie sugar alternative. I add it to my tea so my small cup of tea it does not become a calorie bomb. I use it in baking to make my recipes more waistline friendly. Stevia is my go-to for anytime I want some sweetness, but need to keep the calories and excess sugar in check. Check out steviabenefits.org recipes for ideas on how you can use stevia in your diet.

I prioritize sleep.

Fatigue is the arch nemesis of a healthy and balanced diet. Not getting enough sleep wreaks havoc on the hormones that regulate your hunger. You may find yourself snacking all day to try to boost your energy, and unfortunately, it tends to be the sweet stuff we go after. While it’s tempting to stay up and watch the end of that movie or do one last load of laundry….just GO TO BED!

I manage my stress.

Stress is a common reason for indulging a sweet tooth. For many of us, our first inclination is to run to the kitchen when we feel those stress levels building. To take control of your stress is to take control of your sweet tooth. Try replacing stress eating with a healthier coping technique, like reading, mediation, yoga, exercise, crafting, or any activity you find relaxing.

I am open minded when it comes to food.

I don’t discriminate when it comes to food. I love it all, the good, bad, and the ugly. This wasn’t always the case, but I found as I became more willing to try new foods, healthy eating started to feel less restrictive. The more healthy foods I discovered, the less I relied on sweets and junk food to get enjoyment from my meals. You don’t have to like everything, but you should be willing to try anything!

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian and a paid contributor to SteviaBenefits.org. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

The post How This Dietitian Took Control of Her Sweet Tooth appeared first on Steviabenefits.org.

Sweet Weight Loss

Posted by wpengine & filed under Featured, Lifestyle Articles, Sucralose, Weight Management.

How nice to know that you can manage your weight and still enjoy a sweet taste.

Researchers found that dieters who drank diet sodas lost more weight than dieters told to drink only water.^[i] In separate research, scientists found that individuals successful at both weight loss and weight loss maintenance consumed more soft drinks sweetened with low- or no-calorie sweeteners than the general population.^[ii] But don’t think that simply drinking diet beverages or replacing some sugar with sucralose or other nonnutritive sweeteners will magically melt away the pounds. You’ve got to make smart choices.

Enhance the flavors of naturally healthful foods.

Swap out sugar for sucralose and other nonnutritive sweeteners in smoothies, yogurt, oatmeal and other recipes for fruits, vegetables and whole grains. This way you can sweeten them to your taste and benefit from a host of health-boosting foods, explains Claudia Shwide-Slavin, MS, RD, BC-ADM, CDE, co-author of The Ultimate Guide to Sugars and Sweeteners.

Don’t justify desserts.

It’s smart to save 150 or so calories by drinking a diet drink, but that’s no excuse to have it with a slice of cheesecake or other high-calorie dessert. Limit desserts and other nutrient-poor foods to just now and then, and keep your portions small.

Don’t assume sugar-free means low calorie.

Depending on what you’re buying, sugar-free grocery items may or may not be low in calories. Always read the Nutrition Facts panel on foods labels, urges Shwide-Slavin. Be sure to check the serving size first because every other nutrition facts number relates to the serving size.

Remember that a little here and a little there add up to something bigger.

When adding a tablespoon of sugar or honey to a dish, you consume an extra 45 – 60 calories. That may not sound like much until you tally the extra calories over a week or a month. It may not sound like much to omit a tablespoon of added sugar either, but imagine the calorie savings long term. Now it seems like a smart idea to trim those added sugars.

Successful weight management takes determination, creativity, energy and tons of hard work. It’s good to know that sugar substitutes can help.

Resources

Peters JC, et al. The effects of water and non –nutritive sweetened beverages on weight loss and weight maintenance: A Randomized Clinical Trial . Obesity (Silver Spring). 2016; 24: 297-304

Phelan S, Lang W, Jordan D, Wing RR. Use of artificial sweeteners and fat-modified foods in weight loss maintainers and always-normal weight individuals. Int J Obes (Lond). 2009;33(10):1183-1190. doi:10.1038/ijo.2009.147

Jill Weisenberger, MS, RDN, CDE, FAND is a registered dietitian nutritionist and diabetes educator in SE Virginia and a paid contributor to Sucralose.org. Through speaking, writing and coaching individuals, she helps empower people to live healthier, happier lives. Jill is the author of three books including Diabetes Weight Loss – Week by Week and 21 Things You Need to Know about Diabetes and Your Heart (http://www.jillweisenberger.com/books/).

The post Sweet Weight Loss appeared first on Sucralose.

Sweet Frozen Treats

Posted July 17, 2019 by wpengine & filed under Aspartame, Featured, Lifestyle Articles, Summer.

By: Robyn Flipse, MS. MA, RDN–
Consultant to the Calorie Control Council

Those of us who live where there are four seasons throughout the year associate certain foods with certain seasons. A perfect example is eating frozen desserts, like ice cream, in the hot days of summer. But even if the temperature never gets too high where you live, frozen sweet treats are enjoyed any time of year all around the world.

What Makes Frozen Desserts Taste So Good?

Whether licked off a cone or spoon, the creamy consistency of frozen desserts makes them special. Their creaminess can come from dairy ingredients, like milk and cream, or from dairy substitutes, like soy, rice and coconut milks. Those without milk products may rely on bananas, fruit purees or avocado to give them a smooth texture. To prevent the formation of large ice crystals during the freezing process you may see plant-based stabilizers, such as guar gum, locust bean gum and carrageenan on the ingredient list.

The endless flavor combinations of frozen desserts means there’s one to satisfy every taste preference. Vanilla holds first place as the preferred flavor in the U.S., while Whiskey Prune ice cream is popular in Australia. If you need more choices there is a shop in Venezuela that holds the Guinness Book of Records standard for the largest selection of ice cream flavors in the world, including Spaghetti and Meatballs ice cream!

The one ingredient that all frozen desserts contain is some type of sweetener. Cane or beet sugar is the most common, but honey and agave syrup are also used. Many frozen treats also are made with sugar substitutes for consumers looking for a dessert with less added sugar, fewer calories, lower carbohydrate content or all three of those features.

It is important to keep in mind that when you see the claims “no added sugar,” “without added sugar,” and “no sugar added’ on a frozen dessert that does not mean there is no sugar in it. It means no sugar was added as a sweetener, but other ingredients may be a source of naturally occurring sugars, such as the lactose in milk and the fructose in strawberries. Sweet frozen treats with these claims often contain aspartame, sorbitol or other sugar substitutes to provide the desired sweetness.

Right next to the tubs of ice cream and sherbet in your grocer’s freezer are the frozen novelties. They are individually packaged, single serving frozen desserts, such as ice cream sandwiches, ice pops and filled cones. I still think of them as the items sold from the ice cream trucks that roamed my neighborhood on summer nights when I was a child. Just like the frozen desserts sold in family-sized containers, there are frozen novelties made with sugar substitutes.

If you want to make your own sweet frozen treats you’ll be happy to know you don’t need an ice cream machine for many recipes. These Cold and Creamy Fruit Cups are filled with the fruits of summer so a perfect way to celebrate National Ice Cream Month in July

Optional Recipes

Pineapple Peach Sorbet
Blueberry Melon Freeze
Peachy Cream Gelatin Dessert (could use sugar-free gelatin and sugar-free ice cream)
Cantaloupe Sherbet
Frozen Bananas

References

International Dairy Foods Association: Ice Cream
Coromoto Ice Cream Shop
Stabilizers in Ice Cream

Robyn Flipse, MS, MA, RDN is a registered dietitian and cultural anthropologist whose 30+ year career includes maintaining a busy nutrition counseling practice, teaching food and nutrition courses at the university level, and authoring 2 popular diet books and numerous articles and blogs on health and fitness. Her ability to make sense out of confusing and sometimes controversial nutrition news has made her a frequent guest on major media outlets, including CNBC, FOX News and USA Today. Her passion is communicating practical nutrition information that empowers people to make the best food decisions they can in their everyday diets. Reach her on Twitter @EverydayRD and check out her blog The Everyday RD.

The post Sweet Frozen Treats appeared first on Aspartame.

7 Tips for Balanced Summertime Picnics & BBQs

Posted by wpengine & filed under Featured, Fructose, Lifestyle Articles, Summer.

By Rosanne Rust MS, RDN, LDN —
in the northeast it’s been raining…a lot. We’re hoping for more outdoor picnic weather soon, but in the meantime I can make sure the picnics you’re planning are a success with these important tips. When planning picnics, you want to serve food that’s delicious, healthy and safe for everyone. Consider these picnic planning tips the next time you want to take your meal into the great outdoors.

Keep it Budget Friendly with DASH Principles

While you may consider the meat portion of the meal the focus, use DASH and Mediterranean Diet principles and consider smaller portions of meats. You can also keep your spread budget-friendly by using less expensive cuts of meat and a marinade. A marinade is simply a mixture of oil, vinegar, herbs and spices. Try marinating skinless chicken thighs and drumsticks, and then packing them cold for a picnic to go.

Pack it Right

Kabobs are picnic friendly and easy to pack. You can make short ones using 6-inch skewers which can be eaten without utensils. Skewer up small cubes of marinated beef, chicken or lamb along with thick slices of vegetables. You can even make “salad kabobs” by skewering cubes of spinach or bibb lettuce along with grape tomatoes, cucumber slices, yellow bell peppers, and chunks of cheese.

Take Advantage of Side Dishes

Showcase side dishes as a great way to balance out a meal and add more nutrients and fiber. Add more chopped vegetables to any pasta salad, or add nuts to green beans or a grain side dish. Nuts are nutritious and contain healthy fats that help reduce cardiovascular disease risk.

Grill Baby, Grill

Make things easy by using the grill to cook veggies. Cut zucchini or eggplant into quarter-inch planks, brush with olive oil and herbs, and grill on both sides until tender. Grill quartered, seeded, bell peppers, or thickly sliced onions. Cook until slightly tender, and then platter and cover with foil, while grilling the rest of the meal.

Add More Fruit to the Table

Liven up a pasta or rice salad by adding fresh blueberries to it. Or try a watermelon salad – cube melon, drizzle with balsamic vinaigrette and add sliced onion, fresh mint or basil. Grill up some fruit – halved freestone peaches or thick pineapple slices are delicious accompaniments to chicken, fish or beef. Or, use fruit for desserts.

Keep Everyone Hydrated

Offer a large iced tub filled with water bottles, diet soda, iced tea, or lemonade. Have water enhancers nearby or flavor jugs of water with fresh mint, cucumber slices or lemon to encourage people to stay hydrated.

An Important Note on Food Safety

Always keep cold foods cold, and hot food hot. Anything that’s not been kept at the right temperature for more than 2 hours should be pitched.

Rosanne Rust MS, RDN, LDN is a registered, licensed dietitian-nutritionist with over 25 years experience. As a Nutrition Communications Consultant she delivers clear messages helping you understand the science of nutrition so you can enjoy eating for better health. Rosanne is the co-author of several books, including DASH Diet For Dummies® and the The Glycemic Index Cookbook For Dummies®. A wife, and mother of 3 boys, she practices what she preaches, enjoying regular exercise, good food and festive entertaining. Follow her on Twitter @RustNutrition.

The post 7 Tips for Balanced Summertime Picnics & BBQs appeared first on FructoseFacts.

Low-Calorie Methods to Stay Hydrated this Summer

Posted July 11, 2019 by wpengine & filed under Aspartame, Featured, Hydration, Lifestyle Articles, Summer.

In the summer, many of us are spending more time outside, whether it’s going for a walk or run around our neighborhood, hiking the trails near our houses, heading to the beach and lake, or just hanging out in the park. Many of us will be on the go and will need quick and convenient foods and beverages to take with us.

One of the biggest concerns associated the summer heat is dehydration. Dehydration occurs when you use or lose more fluid than you take in, and your body doesn’t have enough water or other fluids to carry out its normal functions.¹The summer heat and activity can cause us to sweat more and increase the amount of fluids needed to stay hydrated. Most people will tell you to avoid everything except water as they may cause dehydration to worsen. While some people suggest avoiding sodas and diet sodas because they say that caffeine is a diuretic, studies show that caffeine does not worsen dehydration in individuals that routinely consume caffeine.² Other options are sports drinks, teas, and juices to stay hydrated this summer. As long as they aren’t carbonated, considering freezing a few bottles the night before. Day long outings mean they have time to thaw out and you can enjoy cool beverages later in the day. Try out these two beverages for the perfect blend of flavor this summer – lightened up with aspartame: Low Cal Cranberry Spritzer Punch and Sweet & Spicy Sun Tea.

Another key to keeping an active lifestyle, along with hydration, in the hot summer months is nutrition to help you stay energized. Instead of eating three big meals, try to eat five to six smaller meals throughout the day or bring snacks to work and graze throughout the day. For snacks, try nutritional bars, sugar-free yogurt, protein nutritional drinks, fruit, trail mix with fruits and nuts, or these Peanut Butter Chocolate Bars.

To help keep track of your calories this summer, try out these movement and food calorie calculators.

References

¹ “Dehydration.” Mayo Foundation for Medical Education and Research. Accessed April 29, 2015.

http://www.mayoclinic.org/diseases-conditions/dehydration/basics/definition/con-20030056

² Maughan RJ, Griffin J. Caffeine ingestion and fluid balance: a review. J Hum Nutr Diet 138 2003; 16: 411-420.

The post Low-Calorie Methods to Stay Hydrated this Summer appeared first on Aspartame.