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This version of NSU News has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of NSU News, visit news.nova.edu.
This version of SharkBytes has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of SharkBytes, visit sharkbytes.nova.edu.
Summer is the time to “Lighten Up”
Submitted by: Marilyn Gordon, Ed.D., RD, CSSD, LDN
Registered Dietitian, Certified Specialist in Sports Dietetics, Licensed Dietitian/Nutritionist
As we move into the warmer months, you may find that you begin to crave lighter meals, smoothies, salads, and juicy fruits. You can satisfy these cravings by visiting your local farmers market. They strive to have produce that is locally grown and often organic. Organic produce is grown without the use of petroleum-based fertilizers, conventional pesticides, or sewage-sludge based fertilizers. “Locally grown” produce usually means that it is fresher (retaining more nutrients) since it did not spend a lengthy amount of time on a plane, a truck or a train. Farmers markets are becoming easier to find and are increasingly being demanded by the consumer.
Begin to simplify your life by simplifying your meals. Dinner does not have to be a 4 course event. A leafy green salad with red pepper, sweet onion, ripe tomato, and cucumber, topped with a lean protein such as tofu, chickpeas, or chicken is all that it takes. It is also fun to pull out the barbecue grill and take the heat out of the kitchen. The grill can be used to roast a variety of vegetables using a grill basket. The grill basket prevents the smaller vegetables from falling through the cracks of the grill grate and into the coals or onto the heating element. Add your lean protein to the vegetables and dinner is served. Choose a simple, light, sweet and juicy dessert such as watermelon.
When you plan your picnics and cook outs, keep food safety in mind. Many times, it is not the food directly that gets people sick but the time that elapses when food is in the “danger zone”. The general guideline is to keep food either <40 degrees F or >140 degrees F. In between those two temperatures is when bacteria will multiply and subsequently contribute to an upset stomach or worse; a full blown case of food poisoning. More information about food safety can be found at http://www.homefoodsafety.org/index.jsp .
Enjoy the longer, slower days of summer and start to develop a new habit of always having breakfast. A smoothie fits nicely here as it is quick, easy, and serves many. Try this recipe:
8- 12 oz favorite fruit juice, milk, soymilk, almond milk, or yogurt
1-2 cups of frozen mixed fruit
1 large banana (frozen bananas work well)
1-2 T. flax seed, wheat germ, or oats
Place all ingredients in the blender and serve in a chilled glass. Serves 2-4.