Raspberry Lemon Iced Tea

As an intern for NourishRDs, I spend many work days with McKenzie at her apartment, the library, and local cafes. These days are creative, fun, and productive… until 4 o’clock rolls around. This isn’t a good time for us – we get hungry, thirsty, and a little cranky. So, as we simultaneously give each other a smile, we both know its tea time! An iced tea break gives us just what we need to get out of the 4 o’clock slump.

Iced tea has been our hero, picking us up in times of struggle and desperation. Since June is National Iced Tea Month, there’s a lot to celebrate. And so, we encourage you to take a break and unwind with this recipe for Raspberry Lemon Iced Tea.

Ingredients:

1 cup water

1 tea bag (green or black)

¼ cup frozen raspberries

½ lemon, juiced

Ice

Directions:

1. Bring a cup of water to a boil. Let the tea steep for 5 minutes and place in the refrigerator to cool.
2. Meanwhile, blend the frozen raspberries until liquefied.
3. Combine the raspberries and tea. Stir in the lemon juice and add ice.
4. Serve cold.  

  

Recipe and photo by our wonderful contributing blogger, Jaime Ruisi.

Raspberry Coconut Smoothie

Aren’t there some foods that instantly transport you to a happy place? The smell of homemade cinnamon rolls, for example, transports me straight to my grandma’s house where I’m surrounded by family -- and often in my yoga pants and free of make-up. The taste of spicy black beans reminds me of the 5-week adventure I took in Central America a few years ago with some of my very best friends. And, raspberries and coconut? Well, that just shouts “warm weather, sunshine, and beach!” Those are all very happy things. 

We think that warm weather and the fun that comes with it calls for a celebration.

Today, we’re sharing our recipe for a Raspberry Coconut Smoothie. We hope it makes you happy.

Ingredients:

1 cup frozen raspberries

½ cup coconut milk

¼ cup unsweetened coconut flakes

½ cup ice

Directions:

Combine raspberries, milk, and coconut in a blender. Blend until smooth and add ice as needed. 

Enjoy, preferably with someone you love (and with a little tiny umbrella in your drink).

A Recap of #ExpoWest

A few weeks ago I attended the world’s largest organic, natural, and healthy foods event, The Natural Products Expo West in Anaheim, California. It was so fun to start the day off by listening to a live performance from Michael Franti on my way to the expo hall.  I’m such a fan and it started the day off on such a happy note. Gourmet food trucks and vendors surrounded the stage, leaving me with the decision of where to begin! I grabbed a healthy breakfast which gave me just the boost of energy I needed before entering the expo hall.

Inside the convention center was a maze of booths featuring a variety of products – food, beauty products, pet supplies, and even household items. To be completely honest, it was a little bit of sensory overload! I was most excited to sample some of the delicious, nutritious foods available and meet the masterminds behind all these products, so naturally, I grabbed the first bag I could find and hit the foodie aisles. It was soon after I entered the expo hall that I realized my “little goodie bag” wasn't so little. It almost hit my knees. I hope you can visualize this accurately. So funny.

First stop, Yogi Tea! The table was decorated with colorful tea leaves and the representatives were dressed as yogis which made this booth a must-see. Plus, the samples were just what I needed. I’ve been a huge fan of Yogi tea since I took my first sip of Egyptian Licorice Mint about seven years ago. While that flavor is still my absolute favorite, you’ll find a variety of several kinds of Yogi tea in my pantry at all times.  My favorite flavor at the expo was the Cinnamon Vanilla. Tea definitely has a calming effect, even in the middle of this busy crowd. And equally as wonderful of as their flavors of tea, are the messages on their tea tags. You can see what I mean if you take a peek at the Yogi Tea Instagram Account. 

Next, CLIF Bar & Company! Lisa and I have openly spoken of our admiration for the LUNA and CLIF teams and their line of products. I absolutely love what the company stands for and they’re one of my go-to products when I need something to hold me over until meal time. The CLIF MOJO Coconut Almond Peanut Bars or Kit’s Organic Lemon Vanilla + Chia Seeds are on my current list of personal favorites.

La Croix is a sparkling water brand that is manufactured right here in the USA.  Their display was simple and refreshing – much like the product! The beverages come in a variety of flavors such as peach pear, coconut, and lime. Grapefruit is my favorite. There are no artificial colors, flavors or additives used in this carbonated water which makes it the perfect substitute for soda.

The SoDelicious Booth!

“Say yes to what you love.” I couldn’t have said it better myself. There is most definitely room for the foods you love in a healthy, well-rounded diet. 

Fresh berries always have a way of capturing my attention. They were the perfect topping for these yogurt cups and the perfect pairing for granola!

After a long day of taste-testing, it was finally time to have a sit-down dinner. That large bag I grabbed at the beginning of the event quickly filled up and my shoulder was ready for a rest! The OrganicCenter hosted their 11^th Annual VIP Dinner at the Natural Products Expo and I was so lucky to be able to attend. The tables were decorated with a beautiful flower arrangement and a fresh salad was placed at our seats. A buffet-style dinner included grouper, steak, roasted root vegetables, roasted potatoes, and jasmine rice. Everything was presented impeccably and was most importantly, delicious! During dinner, Jessica Shade, Director of Science Programs at The Organic Center spoke of the significant accomplishments the center has made in the past year as well as the exciting research they are currently conducting.

After dinner, it was time to go home, although I admittedly got lost in the parking lot and considered walking across the street to Disneyland to go play with Mickey and the rest of the Disney crew. 

Host a Healthy Oscar Party

Oscar night is kind of our equivalent to Superbowl Sunday. It’s the one night we completely indulge in the glamorous celebrity lifestyle. What better way to celebrate this enchanted night than with family and friends? Send out the invites, dress to the nines (or your yoga pants! Either works!). But, don’t forget the champagne.

A designer dress might be enough to get the paparazzi's attention, but a homemade Oscar appetizers are the key to anyone’s heart. Wow your guests with these red carpet-ready recipes for your special night at the Oscars (aka your living room).

Tomato & Avocado Bruschetta

No contest here, this recipe will win The Oscar for “Best Dish.” Serve as a bruschetta or a star-studded simple salad.

Ingredients:

1 large tomato, chopped

1 medium cucumber, chopped

1 medium avocado, ripe, chopped

½ medium yellow onion, minced

1 tablespoon olive oil

Salt & Pepper to taste

1 box whole grain crackers

Directions:

1. In a large bowl, combine your chopped vegetables including: tomato, cucumber, avocado, and onion.

2. Add olive oil, salt, and pepper to the bowl. Stir well.

3. Top each cracker with a tablespoon of bruschetta mix. Serve!

Serves 4

Pomegranate Wine Spritzer

This light and refreshing white wine spritzer is the perfect pair to your Oscar winning appetizers.

Ingredients:

½ cup white wine

½ cup sparking water

4 tablespoons pomegranate juice

Directions:

Pour all ingredients into a wine glass. Stir and serve.

Serves 1

Recipes from our wonderful contributing blogger, Jaime Ruisi.

The Dietitian Is In: Enhanced Waters

When we meet someone for the first time and share what we do, it often seems to open the gateway to a game of 20 questions. “What do you think about the Paleo diet?” “It’s a good thing to give up gluten, right?” “Is a banana bad for me?” “So, do you always eat healthy?” When we’re asked these kinds of questions, we’re happy to answer them. We feel grateful that people feel comfortable enough to ask. Here's a recent question we were asked...and here's the answer!

Question: Are enhanced waters worth the price?

Answer: With slick claims that enhanced waters improve focus, increase energy, help you “revive” or make you “glow,” it’s understandable why many of us toss water aside in place of these brilliantly marketed beverages. But, generally that’s all these enhanced water bottles are— well-marketed hype—despite some added nutrients, such as electrolytes, antioxidants, and water-soluble vitamins like vitamin C and the B vitamins. A few diluted vitamins and minerals do not necessarily make these beverages worth the extra dollar or two compared to plain bottled water. Most health experts agree that, while high performance athletes may benefit from a sports beverage containing carbohydrates and electrolytes to enhance athletic endurance and optimize fluid retention, most ordinary people get enough electrolytes and vitamins in their diet, and thus can stick with plain old water. And since your body doesn’t store excess amounts of water-soluble vitamins, you simply excrete what is not used. Indeed, you gain more benefits from eating nutrients in whole foods than you do in their isolated forms. In the end, you’re basically paying for flavored, sometimes sweetened water. Some enhanced waters provide up to 120 calories and 33 grams of sugar per 20-ounce serving—just shy of the 140 calories and 39 grams of sugar in a can of regular cola.

  

Photo courtesy of W.J. Pilsak

This Q&A was written by McKenzie for the "Ask the Expert" section in the August 2013 issue of Environmental Nutrition.

So, when it comes to meeting your hydration needs, try our five thirst quenching strategies below:

#1. Invest in a water bottle you really like – it will be worth it, we promise. Carry it around with you throughout the day so it’s easy and convenient to take small sips. No need to guzzle an entire bottle at one time!

                                                                              

#2. For something different—and fancy! Pour a glass of sparkling water and combine it with a splash of real fruit juice (orange, cranberry and pomegranate are our favorites). You can also try hint water -- a product we love for it's essence of flavor without the added sugar or artificial ingredients -- when you’re on the go!

#3. If you need a water break (pun intended!), try brewing your own iced tea. If you really want to be impressive, freeze lemonade in your ice-cube trays and add a few cubes to your glass. When they melt, rather than diluting the tea, they’ll enhance the flavor and provide a touch of satisfying sweetness.

 #4. Try adding fresh slices of oranges, lemons, limes or cucumbers to your water. Not only does it look pretty, having that additional flavor makes drinking your water way more fun.

#5. Eat your fruits & veggies. You don’t necessarily have to drink all of your fluid needs. Foods you eat contribute to total water consumption too. Some foods, however – such as fruits and veggies – have a higher water content than most foods so it’s a good idea to listen to your doctor and mom, and eat them - as if you need another excuse.

The Scoop on Drinking Your Calories

Back in the 70s, liquid diets were “hot” —liquid meal replacements and diet shakes had just entered our lexicon. And today, liquids are hotter than ever, with the popularity of juicing, and new beverages, such as coffee and tea, sports and energy drinks, enriched waters, and smoothies. Some liquid supplements and juices may be an effective way to increase your daily nutrient intake, but studies indicate that consuming an increased volume of liquid calories may be counterproductive for health.  

The sugar-sweetened beverage trap. It’s been documented that sugar-sweetened beverages, including sodas and artificially flavored “fruit” drinks—rich in calories through readily absorbable sugars—may contribute to chronic diseases. For example, a 2010 study published in Diabetes Care found that regular consumption of sugar-sweetened beverages is associated with an increased risk for type 2 diabetes and weight gain.

Sodas and “fruit” drinks are well known culprits for added calories, but many other beverages, such as smoothies and sports drinks, also can add calories to your daily intake without contributing much to satiety. In fact, a 2008 review published in Obesity Reviews suggests that fluid calories are not recognized by the body in the same way solid foods are. Consuming liquid calories does little to suppress ghrelin—the body’s hunger-stimulating hormone—as effectively as consuming solid foods. This means you may feel hungry even after you’ve finished a high-calorie smoothie, juice, or milkshake. Typically, people don’t compensate for those extra calories from their beverage by reducing their intake of food, resulting in more calories consumed. This was the case in the Nurses’ Health Study, which followed over 50,000 women for eight years. The study found that women who reduced their intake of sugar-sweetened beverages cut their daily caloric intake by an average of 319 calories. Other female participants who increased their intake of such beverages from one per week to one or more per day ended up consuming an extra 358 calories each day.

If you're aiming to maintain your current weight or have a set a healthy weight loss goal,  your best bet may be to steer clear of liquid calories and stick to water and other zero calorie beverages, such as plain coffee or tea. It may be a better idea to focus on solid foods, such as whole fruit, over their liquid, juice form. You’ll end up more satisfied and less likely to overeat throughout the day.

Popular Caloric Beverages
Beverage	Serving Size	Calories
Chocolate Milkshake Small	Small (12 oz)	588
Starbucks Strawberry Smoothie Grande	Grande (16 oz)	300
Jamba Juice Classic Smoothie, Banana Berry	(16 oz) 290	290
Gatorade, Original Thirst Quencher	1 (30 oz)	200
Jamba Juice, Orange Carrot Karma Smoothie Small	Small (16 oz)	196
Starbucks, Café Latte Grande	Grande (16 oz)	190
Slim Fast, Vanilla Shake	1 bottle (9 oz)	180
Muscle Milk, Chocolate	Small (11 oz)	180
Vitamin Water	1 (20 oz)	150
Soda, regular	1 can (12 oz)	140
Hawaiian Fruit Punch	1 cup (8 oz)	140
Orange juice	1 cup (8 oz)	112
V8 100% Vegetable Juice	1 cup (8 oz)	50

 

This article was written by McKenzie for the June 2013 issue of Environmental Nutrition.