I love smoothies. They’re super convenient for an on the go meal or snack, and they taste great. You figure they would be pretty healthy since they’re filled with heathy fruits. But, lurking in that blend of fruit filled deliciousness lies a little monster called sugar. Yes, sugar in fruit is a little different because all the fiber, but, it’s generally the addition of sweet ingredients, like agave that are may make a smoothie an unhealthy choice. Even using all-natural ingredients, you may still end up consuming more calories than you desire. No need to worry, you can still enjoy delicious smoothies using these super simple tips.

• Use fruits with a lower sugar content. Most berries are very low in sugar. Other fruits like grapefruit, cantaloupe, papaya, and pears are also naturally lower in sugar. Generally, bananas are used to make smoothies denser and achieve a desirable texture, but one serving of banana has about 10 grams of sugar. Using frozen varieties with no added sugar will make your smoothies thicker and frosty like. Adding ice cubes can be another way to get a fuller smoothie texture.
• Avoid using juice as the liquid in your smoothie. It may seem like a way to add extra nutrients to your smoothie, but it has a lot of sugar and really isn’t needed to make a tasty smoothie. Let the whole fruits you’re adding provide the sweet flavor and opt for other liquids. Water is just fine, or you can try fresh coconut water for added electrolytes. Also, unsweetened almond milk, soy milk, or any other nondairy milk are a great substitute. Regular milk will work great too. Keep in mind the added fat and calories, but milk is a great way to add extra protein.
• Add Healthy Fats and Proteins. These help to lower your glycemic response. In other words, it helps to slow down the absorption of sugars. Protein powders can be a great choice. Whey and pea protein is easily digestible and contains essential amino acids. They blend well in smoothies too. Adding some Greek yogurt is a great way to boost protein and create a creamy textured smoothie. You can also try adding some peanut or almond butter. Chia, flaxseeds, and walnuts are a great way to add fiber and healthy omega 3 fats. These will all help keep you fuller longer.
• Don’t forget to add some greens. Green smoothies are always in vogue for a good reason. Adding in a few handful of kale or spinach is a great way to add extra nutrients without sacrificing the taste. Greens generally have a mild taste and are masked by the sweet taste of the added fruits. This also lend to adding in less sugar and getting an antioxidant, nutrient, and fiber filled boost.
• Sweeten Wiseley. It makes no sense to add in all these healthy ingredients then jump in sugary sweeteners. Try using spices instead. Cinnamon, nutmeg, ginger or some vanilla extract can be a great way to add flavor without adding sugar. If you’re going to add sugar, do so using a very light hand.

Here is my favorite green smoothie recipe. There are also great smoothie recipes all over the web. When searching just keep in mind healthy swaps you can make to get the most out of your smoothies.
Ingredients

• ¼ small frozen banana
• 1 C. frozen mixed berries
• 1 C.  fresh baby kale
• ½ tsp. spirulina (optional)
• 1 ½ C. unsweetened almond milk
• 1 tsp. ground flax seeds
• ¼ tsp. vanilla extract
• 1 C. ice cubes

Directions

• Blend all ingredients and enjoy!

Special thanks to:

​Kea Schwarz, UNF Nutrition Student

Nancy Cohen RDN LDN
Feeding The Body Feeding The Soul
904-687-0720




​

Hi Everyone-
Enjoy another Nutrition Article written by a student mentee Taylor from University of North Florida. Happy Holidays and Happy National Nutrition Month.

Nancy Cohen RDN LDN
​
Are You Eating Your Vitamins?
​
Taylor Sikes
UNF Nutrition and Dietetic Student


It’s National Nutrition Month and to celebrate we’re talking vitamins. Are you getting enough? There are all kinds of supplements and one a day pills we can take, but why do that when you could eat your vitamins at each meal?
Vitamins A, B, C, D, and E are all very important to our health and each contribute a different benefit.

• Vitamin A is good for eyesight and even helps us to see at night. The active form of vitamin A that our body uses is retinol. One of the highest amounts of vitamin A can be found in liver and fish oils. Other places to look for vitamin A are orange and yellow vegetables, leafy greens, and some tomato products.  
• Vitamin B is really more of an array of vitamins and is better known as the B Complex.
  • Folate is a B vitamin also known as B9. Folate is necessary for women who are trying to conceive and may even be needed in supplement form if enough is not being eaten through the diet. Foods high in Folate are beef liver, spinach, black eyed peas, fortified breakfast cereals, and even white rice.
  • Vitamin B12 is found primarily in animal products but is also present in fortified breakfast cereals, and enriched milk/ soy milk. B12 is related to neurological function and plays an important part in DNA synthesis.  
  • Vitamin B6 also known as Pyridoxine is used for converting homocysteine in to methionine which we need to do for conversion of carbohydrates into energy. High sources of B6 can be found in chickpeas, beef liver, yellowfin tuna and salmon.
• Vitamins C and Vitamin E are antioxidants meaning that they help to fight off bad particles that may enter or are generated in our bodies.
  • Vitamin C can be found in fruits like oranges, strawberries, kiwi, blueberries, bell peppers, and even brussel sprouts
  • The active form of Vitamin C is ascorbic acid which you can look for on ingredients list
  • Vitamin E is found in almonds, avocados, spinach, sweet potatoes, and wheat germ
  • The active form of vitamin E is alpha- tocopherol so you may come across this on ingredient lists
• Vitamin D is an important factor for bone health along with calcium. The active form of Vitamin D is calcitriol so you may look for it on ingredients list but you should know that the majority of vitamin D we use comes from the sun. Other sources of vitamin D are enriched milks, and salmon. One four oz serving of salmon has your whole vitamin D dose for the day!

You may be wondering what I mean by the “active form” of these vitamins but the active form simply means that it is the form that the body accepts and uses readily, meaning no further conversions are needed within the body before it may be used.
As you can see, it’s so important to ensure that your diet is full of color and variety so that you may be receiving all of those necessary vitamins. If you need help with creating meal plans or think you may be lacking a certain vitamin, call or see your local dietitian for some guided assistance!

Happy National Nutrition Month. Enjoy another delightful article from one of the talented UNF Nutrition Students I am honored to work with. Have a Nutrition Question or challenge?  info@feedingthebodyfeedingthesoul.com​


Stress Reducing Herbs with Recipes
Kea M. Schwarz- Dietetic Student UNF

Stress is something many of us deal with on a daily basis. It can be impossible to avoid in today’s high-pressure society. But before turning to prescription drugs, maybe try some natural remedies first. Every culture has roots in some form of herbal medicines. They have been created as a result of historical and anecdotal evidence. Here are a few more simple recipes that may help ease your stress.

Chamomile (Matricaria chamomilla)
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This is the classic calming herb. The flowers have a gentle sedative property that may help calm the physical body and mind minus drowsiness. Tea made from chamomile flowers has been used to treat sore muscles, inflammation, tension, restlessness, and nerves. In one study, chamomile showed potential for providing antidepressant activity as well as anxiolytic (anti-anxiety) activity. Chamomile may provide clinically meaningful antidepressant activity that occurs in addition to its previously observed anxiolytic activity. If you’re looking for a calming herb, this is a great one to start with. It is great by itself and pairs wonderfully with food.

Strawberry and Honey Chamomile Popsicle 
Recipe alteration courtesy of https://vanillaandbean.com/honey-chamomile-popsicles/

• Ingredients
  • 5 chamomile tea bags
  • 1 ½  tsp. stevia powder
  • ½ C. chopped strawberries
  • 4 C. Spring water.
• Directions
  • Bring a pot of water to a boil. Remove from heat. Add the stevia, and tea bags. Let steep, covered for 7-10 minutes.
  • Remove tea bags. Pour liquid into popsicle molds. Add strawberry chunks. Freeze overnight. Then enjoy!
  • *Makes 6 servings.

Lavender (Lavandula)

Lavender is a popular nerve tonic known for its relaxing effects. It is thought to help calm the body from head to toe while soothing anxiousness. In a study done to test the effects of lavender on anxiety and depression it was found potential anxiety reducing effects in humans suffering from low anxiety, but these effects were not suggested to extend to conditions of severe anxiety. Additionally, lavender was suggested to help aid in sleep quality. I usually enjoy lavender in a warm tea where I can inhale the volatile compounds and sip a soothing drink. However, I found this great lavender lemonade recipe. Its quite sweet, so I added less sugar to mine. Overall, it is quite refreshing.  
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Blueberry Lavender Scones
Recipe courtesy of https://www.101cookingfortwo.com/zero-fat-blueberry-scones/

• • 3 C. all-purpose flour.
  • 1 Tbs. baking powder.
  • ½ tsp. baking soda
  • ½ tsp. salt.
  • 3 Tbs. cane sugar. (keep one for sprinkling on top)
  • 1 ¼ C. non-fat yogurt
  • 1 Tbs. lavender flowers, dried.
  • ½ tsp. vanilla
  • 1 C. blueberries

 

• Directions
  • Preheat oven 375 degrees F. Then lightly flour a baking sheet
  • Combine dry ingredients.
  • Make a well in the flour mixture, pour in the liquid ingredients and mix gently with your hands. Sprinkle in the lavender and fold in blueberries until well distributed.
  • Cut into 8 wedges then place them on a baking sheet 2 inches apart.
  • Sprinkle sugar and a few more lavender flowers on top if you wish.
  • Bake for 15-20 minutes or until well risen and light brown.
  • *prepares 8 servings. Eat as a treat on occasion. ​​

Passion Flower (passiflora incarnara)

Passionflower is thought to help promote restful sleep. In a double blind, placebo-controlled study, forty participants consumed one cup of tea and completed a sleep diary for seven days.  Based on the sleep diary, Sleep quality had a better overall rating for passionflower compared to the placebo. This study supports the thought that low doses of passion flower (passiflora incarnara) in tea form may subjectively help, in the short term sleep, with enhancing sleep quality.
​
Passionflower
TeaRecipe courtesy of http://theherbgardener.blogspot.com/2011/07/how-to-make-passion-flower-tea.html.

• Ingredients
  • 8-10 ounces water
  • 1 teaspoon of dried passionflower leaves (or 1 tablespoon fresh)
  • Sweetener of choice (optional).
• Directions
  •  Boil 8- 10 ounces of water. Place passionflower leaves into a tea diffuser. Let steep for five minutes. Remove leaves.
  • Drink this tea about an hour before bed time and limiting yourself to no more than 1 cup a day. 

Lemon Balm (Melissa officinalis)

Lemon balm is usually found in combination with other herbs, but it may have anti-anxiety on its own. In a pilot study lemon balm was administered as a water-based drink or in yogurt.  The participants self-rated their moods before the treatment as well as one and three hours after treatment. Their surveys showed that both the drink and yogurt treatments were associated with improved mood after consumption.

Berry-Banana-Lemon Balm Smoothie.

• Ingredients:
  • 2 C. water or milk.
  • 1 tsp. fresh lemon balm leaves, chopped.
  • 1 Tbs. fresh mint, chopped
  • 1c. vanilla yogurt
  • 1 peeled and frozen banana
  • ½ C frozen blueberries
  • ½ Cup frozen strawberries
• Directions:
  • Place all ingredients in a blender. Puree until smooth. Pour into a glass. Enjoy!!
  • Makes 2-3 servings

​                                              Important Disclaimers- Please Read
The statements listed above have not been evaluated by the FDA. These herbs are not drugs and are not intended to treat, cure, or prevent any disease or injury. The information on this page is not in any way meant to be a substitute for professional medical advice. Results may vary. Please consult your physician for a complete list of indications, warning, precautions, adverse events, clinical results, and other important medical information. This information should not be used to diagnose or treat a health problem without consulting a qualified healthcare provider.  Please do not consume these herbs if you are pregnant or breastfeeding unless suggested by your healthcare provider. Please seek out the advice from your child’s pediatrican if looking for natural remedies. These recipes are adult dosage levels. Please do not provide these recipes to children. Please consider potential drug interactions and consult a healthcare provider prior to ingesting any herbs if you are on anti-anxiety or anti-depression medication. Avoid driving or operating heavy machinery until you know how your body will react to these herbs. For any additional questions please consult your healthcare provider.
 
References:

1. Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with bright future. Molecular medicine reports. 2010;3(6):895-901. doi:10.3892/mmr.2010.377.
2. Amsterdam JD, Shults J, Soeller I, Mao JJ, Rockwell K, Newberg AB. Chamomile (Matricaria recutita) may provide antidepressant activity in anxious, depressed humans: an exploratory study. Altern Ther Health Med. 2012;18(5):44-9.
3. Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the Nervous System. Evidence-based Complementary and Alternative Medicine : eCAM. 2013;2013:681304. doi:10.1155/2013/681304.
4. Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytother Res. 2011; 25(8):1153-9. doi: 10.1002/ptr.3400. Epub 2011 Feb 3.
5. Scholey A, Gibbs A, Neale C, et al. Anti-Stress Effects of Lemon Balm-Containing Foods. Nutrients. 2014;6(11):4805-4821. doi:10.3390/nu6114805.

 

I am very pleased to have some wonderful Future Dietitians From UNF working with me this Spring. Enjoy their articles over the next few months.  Here is Kea's contribution :)

Neuro Nutrition: Keeping A Healthy Mind and Body under Stress.

Kea M. Schwarz

What is stress?

Stress is neither inherently bad or good.  It is a natural reaction to life experiences. Everyone experiences stress at some point whether because of work, family, war, or a new diagnosis. In the short-term stress can be beneficial to health. It could be what motivates you to prepare for a job interview. But when stress signals don’t stop firing, and it feels like a there’s knot in your stomach that just doesn’t go away, it can take a toll on your health.  Chronic stress affects your overall well-being.

What does stress do to our minds and bodies?

Emotional and physical issues known to stem from stress include:
•             Depression
•             Anxiety
•             Insomnia
•             heart attacks
•             stroke
•             hypertension
•        immune system disorders that increase susceptibility to viral and autoimmune infections.
•             Skin rashes
•             Gastrointestinal issues (GERD, ulcers, IBS, colitis)
                        
Image courtesy of The American Institute of Stress.
 
Nutrients for stress reduction

A balanced diet can outweigh the negative impacts of stress by increasing immunity, stabilizing moods, and decreasing blood pressure. Here are a few nutrients that may help decrease the effects of stress.

•             Complex Carbohydrates: these include whole grains, fruits, and vegetables. These can all increase serotonin production in the brain. This helps stabilize blood pressure which may help reduce stress.
​
•             Omega 3 Fatty Acids: Fatty fish, nuts and seeds (flaxseed, chia, walnut, pecans) are rich in omega- 3 fatty acids which may decrease stress hormone levels and protect against heart disease and depression.

•             Antioxidants: This is a big one. Stress and anxiety is said to be correlated with an overall decrease in antioxidants.  This leaves the body susceptible to free radicals which may be a factor in the development of some forms of cancer and atherosclerosis. Free radicals are reactive oxygen species that are made in our bodies when exposed to various chemical conditions or pathological states. A balance between free radicals and antioxidants is needed to maintain proper body functioning. Foods high in antioxidants include beans, fruits, berries, nuts, vegetables, and spices like turmeric and ginger.

•             Magnesium: This mineral is responsible for over 200 enzymatic reactions in the human body. Therefore, there are many issues associated with low magnesium levels. Increasing levels of magnesium are linked to improved sleep quality, muscle relaxation, and lower blood pressure. Healthy sources include spinach, leafy greens, salmon, and soybeans.

•             Vitamin C: Citrus fruits are very high in vitamin C. Consuming these fruits can reduce stress and boost the immune system. Adequate vitamin C intake may also help maintain healthy cortisol levels, which may support a healthier stress response.

•             B-Vitamins: This is not just one vitamin, rather it is a group of them that can help our bodies though stressful times. Foods rich in B vitamins include, fish, nuts, seeds, liver, beetroot, bananas, chickpeas, broccoli, spinach, legumes, and dairy.
​
Exercise for Stress Reduction

                Overall, exercise increases your health and sense of well-being. There may be some stress reducing benefits to exercising. First off, it increases your feel-good neurotransmitters, called endorphins. Also, exercise is seen as a method of meditation. When working out at the gym or playing a fast pace game of tennis the day’s irritations go away as you concentrate on your body movements. Focusing on a single task and creating a sense of energy optimism through sport can help you maintain a calm perspective in everything you do.  This is because, regular exercise can increase self-confidence and may lower symptoms related to depression and anxiety. Exercise can also help improve sleep which is usually interrupted my stress and anxiety.

Get Some Sleep

                Stress can keep you awake at night. Getting eight hours of sleep is very important for mental and physical health. Cutting back on caffeine, getting rid of unnecessary distractions, and participating in relaxing activities like yoga may help increase sleep.

Seek Out A Medical Professional

                If you are still overwhelmed, please consult with a psychologist or other licensed mental health professional. They can help you learn to manage stress in an affective way, by identifying behaviors that may promote your stress. They can help you create a plan of action to address them. Furthermore, consulting with a Registered Dietitian Nutritionist in your local area will also help provide valuable information on how food influences stress, depression, and anxiety. They will work with you to help you understand better food options that may assist with symptoms related to stress.
 
 
References:
1. Schneiderman N, Ironson G, Siegel SD. STRESS AND HEALTH: Psychological, Behavioral, and Biological Determinants. Annual review of clinical psychology. 2005;1:607-628. doi:10.1146/annurev.clinpsy.1.102803.144141. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2568977/
2.  How Stress Affects Your Health. American Psychological Association. http://www.apa.org/helpcenter/stress.aspx. 2013. Accessed February 23, 2018.
3. Stress Effects. The American Institute of Stress. https://www.stress.org/stress-effects/. Accessed February 23, 2018.
4. Naidoo U. Nutritional Strategies to Ease Anxiety. Harvard Health Publishing. https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441. 2016. Accessed February 23, 2018.
5.  Explore Integrative Medicine. Eat Right, Drink Well, Stress Less: Stress-Reducing Foods, Herbal Supplements, and Teas. https://exploreim.ucla.edu/nutrition/eat-right-drink-well-stress-less-stress-reducing-foods-herbal-supplements-and-teas/. 2014. Accessed February 23, 2018.
6. Mayo Clinic. Exercise and Stress: Get Moving to Manage Stress. 2015. Accessed February 23, 2018.

Feeding The Body Feeding The Soul LLC
Nancy Cohen RDN LDN
Nutritionist
www.feedingthebodyfeedingthesoul.com
​904-687-0720
​Jacksonville, St. Augustine, St. Johns and nationwide via internet counseling