Nutrition Health Review

Summer 2017

Nutrition Health Review provides consumers updates on the latest medical research, news, trends, and products in nutrition and healthy living.

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Summer 2017 • Volume 116 15 SPiCy PumPkiN SEEdS Servings: 16 servings (1/8 cup per serving) INgReDIeNts 2 cups Fresh pumpkin seeds 2 tbsp Canola oil 1 tsp Worcestershire sauce 1/8 to 1/4 tsp Hot pepper sauce 1/2 tsp Salt 1/2 tsp Paprika 1/4 tsp Ground cumin 1/4 tsp Cayenne pepper DIReCtIONs In a small bowl, toss pumpkin seeds with oil, Worcestershire sauce and hot pepper sauce. Combine the salt, paprika, cumin and cayenne; sprinkle over seeds and toss to coat. Line a 15-in. x 10-in. x 1-in. baking pan with foil; grease the foil. Spread pumpkin seeds in pan. Bake, uncovered, at 250° for 45-50 minutes or until lightly browned and dry, stirring occasionally. Cool completely. Store in an airtight container. Yield: 2 cups. SOURCE: tasteofhome.com NUtRItION FACts Calories 110; Total Fat 9.7g; Saturated Fat 1.6g; Trans Fat 0g; Cholesterol 0mg; Sodium 80mg; Potassium 142mg; Total Carb 3.2g; Dietary Fiber 0.7g; Sugars 0.2g; Protein 4.3g; Vitamin A 4%; Vitamin C 1%; Calcium 1%; Iron 15% daRk CHoColatE aNd CoCoNut PRotEiN BallS Servings: Makes about 7 balls. INgReDIeNts 3 tbsp Protein powder (vanilla is good) 3 tbsp Almond butter or peanut butter 3 tbsp Dark cocoa powder 1 tbsp Chia seeds 1 tsp Honey Dash of Sea salt 1 tsp Water 1/4 cup Unsweetened shredded coconut for rolling DIReCtIONs Combine first 7 ingredients in a food processor and pulse until combined. If the batter seems too dry, add more water 1/4 tsp at a time until you reach the desired consistency. Roll the dough into 1.5" balls and then roll each ball in shredded coconut. Pop in the refrigerator to firm them up. SOURCE: tinyinklings.com NUtRItION FACts Per ball: Calories 65; Total Carb 4g; Fat 5g; Protein 2g; Sugar 1g HomEmadE tuRkEy JERky Servings: about 16 (2oz per serving) INgReDIeNts 2 lbs Turkey breast Salt and pepper to taste (2 tsp calculated for nutrition facts) Kebob skewers DIReCtIONs Cut the turkey breast as thinly as you can, in strips of equal thickness. Sprinkle the turkey with salt and pepper, using about as much as you would if you were planning to eat it normally. Skewer the turkey strips at one end so that they are evenly spaced and hang off of the skewer. to Snack or Not to Snack? by NHR Staff H ow snacking affects our health is an area of research that remains a bit murky. Why we snack, how much we snack, and what we eat while snacking are "subject to considerable interindividual variation," according to a meta-analysis p ublished in Advances in Nutrition, making it difficult for researchers to reach a consensus on dietary guidelines for snacking. While research has shown that eating snacks with little nutritional value is associated with high body mass index (BMI), overeating (or eating when not hungry), eating out more often, and food insecurity, how snacking affects other h ealth outcomes, such as weight gain, remain unknown. Considering that the most popular snacks around the world (e.g., soda, chips) are usually high in salt, sugar, and fat, it's no wonder that snacking can have a negative impact on our health. But what about snacks that are considered nutritious? According to the meta-analysis, snacking (frequent eating) appears to have positive effects on cholesterol and blood pressure, leading some researchers to conclude that frequent eating of foods with high nutritional value might decrease the risk of cardiovascular disease. Other research has shown that increasing meal frequency helps decrease hunger and improve appetite control. Whether to manage hunger between meals or serve as one of several small meals eaten throughout the day, snacking is very much a part of our culture. So next time you feel the need for a snack, leave the chips on the shelf, and try one of these easy make-at-home snacks that are packed with nutritional value and are low in salt, sugar, and fat—plus they taste good. SOURCES: 1) LeBounty et al. International Society of Sports Nutrition position stand: meal frequency. J Int society sports Nutr. 2011;8:4; 2) De Vlieger et al. What is a nutritious snack? Level of processing and macronutrient content influences young adults' p erception. Appetite. 2017;114:55-63. 3) Nicklas et al. Snacking patterns, diet quality, and cardiovascular risk factors in adults. BMC Public Health. 2014 Apr 23;14:388; 4) Hess et al. What Is a snack, why do we snack, and how can we choose better snacks? a review of food: the definitions of snacking, motivations to snack, contributions to dietary intake, and recommendations for improvement. Adv Nutr. 2016;7(3):466–475; 5) US Department of Agriculture; US Department of Health and Health Services. Scientific report of the 2015 Dietary Guidelines Advisory Committee. Washington (DC); 2015. NHR continued on p17 *

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