Back to School Nutrition 

It’s hard to believe it, but the first day of  school is just around the corner. Here is a great video on ways to boost your child’s (and your own) performance through nutrition. Start this year off right!

Back to school week: Brain drain, brain boosters – Boston News, Weather, Sports | FOX 25 | MyFoxBoston.

Advertisements

Summer Meal Idea

Last night I decided to make a dinner utilizing some ingredients we had around the house that were nearing their last leg. What resulted was basically a fish taco without the taco. This dish was made up of grilled tilapia, avocado relish, grilled squash and zucchini and brown rice. I seasoned the tilapia with fresh lime and lemon juice, olive oil, rice vinegar and a dash of salt and pepper. The avocado relish had a similar dressing (minus the oil, vinegar and salt).

This meal was somewhat of an experiment, as I have never prepared these items all together, but fortunately, it turned out to be a flavor packed hit! Another bonus, it was full of many healthful nutrients. Specifically, the avocado relish was packed with healthy fats from the avocado, as well as the phytochemical lycopene from the fresh tomatoes (research suggests lycopene can help prevent cancer).

With all of the great flavors in this relish, I think it would also go great with omelets, tortillas and shrimp! Below you will find the recipe so you can try this relish in one of your meals this week!

Image

Avocado Relish

Ingredients:

1 ripe avocado, cubed

2 large tomatoes, chopped

1/2 small onion, chopped

4 stalks celery, chopped

2 ears of fresh corn, corn removed from cob

1 T fresh cilantro, chopped

Juice from 2 fresh limes

Juice from 1 fresh lemon

Dash of pepper

Directions:

Combine all ingredients into large bowl. Let sit in refrigerator for 30 minutes- 1 hour in order to let all of the flavors percolate.

Image

Dieting vs. Exercise 

We all know in order to reach and maintain a healthy weight it’s important to both eat healthfully and be physically active. However, many believe if they just workout extra hard a few times a week, they can eat anything they want and still reach their goals. Unfortunately, as much as we would like to believe it could be that easy, science has proven that’s not the case. Although physical activity has MANY health benefits (increased flexibility, improved bone health, improved heart health), it often doesn’t have the effects on our waistline that we think if it’s not paired with a healthful diet. Here is an article presenting the current research on the issue between diet and exercise. Ultimately, the research has found that you can’t have one without the other when working to reach your health goals!

Dieting vs. Exercise for Weight Loss – NYTimes.com.

Tips for Vegans 

More and more people are choosing to become vegan, and although this lifestyle could be beneficial to your health, it does put you at risk for multiple nutritional deficiencies if not followed correctly. More specifically, those who follow a vegan diet are at risk of not consuming enough protein, omega-3 fatty acids, iron, calcium and vitamin B12, as all of these nutrients are commonly found in meat, seafood and dairy. Below is an article providing great tips on how to ensure you are consuming adequate amounts of each of these very important nutrients while still following a vegan diet.

Tips for vegans: 5 crucial nutrients and how you can get them | NOLA.com.

Easy to Make Guacamole

No need to buy the packaged guacamole from the grocery store anymore! While guacamole has some healthful qualities, when it’s pre-packaged, it’s often packed with added calories and fat, which takes away from the healthfulness. So next time you’re craving this tasty treat, try this recipe; it’s easy, quick and loaded with healthy fats. Enjoy!

Ingredients:

1 ripe avocado

Juice from one lime

2 cloves of garlic

2 tsp fresh cilantro

Dash of salt and pepper

Directions:

Scoop out avocado into food processor and add juice from one lime.

Add 2 cloves of garlic and 2 tsp of fresh cilantro to the avocado.

   

Add a dash of salt and pepper. Blend mixture in food processor until desired consistency.

Yields 1 cup of guacamole.

This recipe is great served as a dip with carrots and cucumbers as well as a topping on tacos, burritos and salad!