AUGUST 2018

Nutritional Factoid

All About Sugar

One of the biggest dangers in our modern, American diet is added sugars. Nearly everything you find on the shelve has it in one way or another. To make things worse, we often double down on our sugar intake by intentionally adding even more sugars to our diet. Coffee sweeteners,

The list of reasons sugar is bad for you is numerous (here is a good spot to start if you’re interested in the specifics). Here are a few of our personal tips to cutting a little bit of sugar every day from your diet.

  • Eat real food
    • It’s nearly impossible to deal with added sugars if your diet contains real, unprocessed foods. Stick to the outside of the grocery store and buy as few pre-packaged items as possible.
  • Drink your coffee black.
    • Yes, this could be hard for some people, but with research showing the average person putting three tablespoons of sugar in each cup of coffee, this is a dramatic way to cut down on what is going into your body. Cut slowly, or check out #3 for another idea…
  • Switch your sweetener
    • Think about it this way, if you’re going to make the choice to add additional sugar to something, why don’t you consider a healthier alternative? Stevia is a great option which is derived from a plant.
  • Be aware at the store-
    • Read the labels of everything that goes in your cart. Many labels now include “added sugars” which is an easy way to see just how many additional sugars someone at the factory decided your meal should include.

Recipe of the Month

Zucchini Noodles with Avocado Pesto and Shrimp

Instructions
  1. Using a spiral vegetable slicer or a vegetable peeler, cut zucchini lengthwise into long, thin strands or strips. Stop when you reach the seeds in the middle (seeds make the noodles fall apart). Place the zucchini “noodles” in a colander and toss with ½ teaspoon salt. Let drain for 15 to 30 minutes, then gently squeeze to remove any excess water.
  2. Meanwhile, combine avocado, basil, pistachios, lemon juice, pepper and the remaining ¼ teaspoon salt in a food processor. Pulse until finely chopped. Add ¼ cup oil and process until smooth.
  3. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add garlic and cook, stirring, for 30 seconds. Add shrimp and sprinkle with Old Bay; cook, stirring occasionally, until the shrimp is almost cooked through, 3 to 4 minutes. Transfer to a large bowl.
  4. Add the remaining 1 tablespoon oil to the pan. Add the drained zucchini noodles and gently toss until hot, about 3 minutes. Transfer to the bowl, add the pesto and gently toss to combine.
Ingredients
  • 5-6 medium zucchini (2¼-2½ pounds total), trimmed

  • ¾ teaspoon salt, divided
  • 1 ripe avocado
  • 1 cup packed fresh basil leaves
  • ¼ cup unsalted shelled pistachios
  • 2 tablespoons lemon juice
  • ¼ teaspoon ground pepper
  • ¼ cup extra-virgin olive oil plus 2 tablespoons, divided
  • 3 cloves garlic, minced
  • 1 pound raw shrimp (21-25 count), peeled and deveined, tails left on if desired

1-2 teaspoons Old Bay seasoning

Recipe nutritional info
  • Serving size: 1¾ cups each
  • Per serving: 446 calories; 33 g fat(5 g sat); 7 g fiber; 16 g carbohydrates; 26 g protein; 112 mcg folate; 159 mg cholesterol; 7 g sugars; 0 g added sugars; 1,144 IU vitamin A; 55 mg vitamin C; 141 mg calcium; 2 mg iron;713 mg sodium; 1,271 mg potassium
  • Nutrition Bonus: Vitamin C (92% daily value), Folate (28% dv), Vitamin A (23% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 6 fat, 3 lean protein, 1½ vegetable
Original recipe and additional pictures can be found here