We all get bored with making the same recipes over and over. Whenever I get into a recipe rut, I pick a random country, head over to Pinterest and see what fantastic cuisine they have to offer. Sometimes I’ll use a random selection generator online. I tried this for this week, came up with Peru, and the recipe I found did not disappoint! This soup is warming for the cold weather, but also light and refreshing. It’s loaded with nutrient-dense cilantro, peppers, lean chicken and complex carbs from brown rice and potato. This soup has a little kick to it, so let’s talk about what makes peppers spicy: capsaicin. Capsaicin is a phytochemical (we’ve heard that word before!) that has quite a bit of research around it. Studies show that those who each chilis on a regular basis have an associated reduced risk of cardiovascular disease, cancer and a 25% relative reduction in all-cause mortality. Embrace the chilis! — Dana Mealing, RDN, LDN
Tag: heat
No Sugar Added Watermelon Ice Pops
We all love an icy-sweet treat in the end-of-summer heat, but balancing our sugar intake with healthy foods can be a challenge. Here is your answer: fruits! There’s been a rumor going around that we need to limit our fruit intake because of the all the sugar found in fruit. This is not true.
Although fruits have naturally occurring sugars, they also contain a ton of other things that are beneficial to our health, such as vitamins, minerals, fiber and antioxidant phytochemicals. Added sugar is the real culprit we want to watch out for, as it comes with the same energy punch, but lacks all the other nutritional benefits that fruit has—and it’s more likely to cause a spike in blood sugar.
Added sugars are also sneaky; they aren’t just in sweets. You can find them in savory things like salad dressing, soups, pasta sauces, breads and crackers. So always check your food label. The daily limit for added sugar is a about 6 teaspoons (24g) for women and 9 teaspoons (36g) for men, while children 2 years of age and older should stay below 6 teaspoons of added sugar, and children under two should avoid it as much as possible (excluding infant formula.)
Stay Hydrated This Summer
Summer is officially here! The warm weather means a return to many of the activities we all love, from social gatherings to outdoor exercise and adventures out on the town. But, to get the most out of your summer, it’s critically important to keep hydrated.