March Newsletter
March Madness!!

You might think I am referring to the NCAA Tournament, but “NO”; March is Nutrition month and just as exciting! Just like your March Madness brackets, success is predicated on your Final Four choices.

Grains/Carbohydrates: Carbohydrates were once grouped into two main categories.

• Simple carbohydrates include fruit sugar such as: (fructose), corn or grape sugar (dextrose or glucose), and table sugar (sucrose).
• Complex carbohydrates were thought to be the healthiest to eat, while simple carbohydrates weren’t so great. Well the digestive system handles all carbohydrates in much the same way as an energy source; the essential difference is FIBER and SUGAR content which can be derived by a system called Glycemic Index. The Glycemic index aims to classify carbohydrates based on how quickly and how they boost the blood sugar compared to pure glucose. To read more about the Glycemic index go to http://www.glycemicindex.com/

Let’s now discuss Recommended Choices vs. Poor Choices

Recommended Choices
100 % Whole Wheat Bread, Bulgur, Barley, Quinoa, Oats, Buckwheat Groats, WholeWheat Pasta, Brown Rice, Wheat Berries, Flax Seed Breads and Cereals, Sweet Potatoes
Poor Choices
White Flour, White Bread, Refined Sugars, White Rice, French Fries(Key word WHITE which means lack of nutrients and fiber)

Protein: Proteins are necessary for growth and repair of body tissue.

• Some of the proteins we eat have all 8 essential amino acids needed to build new proteins. These are called complete proteins. Animal proteins are complete proteins.
• Protein sources that lack one or more “essential” acids are referred to as incomplete. By combining incomplete sources such as beans, soy, nuts and grains our bodies will then convert them into complete sources that can be utilized by the body.

Recommended Choices
Skinless Poultry, Fish (including fatty fish which are high in Omega 3 Salmon, Mackerel, Arctic Char, Sardines, Snapper, Herring, Halibut, Lean Meats, Low Fat Dairy Products, Pork Tenderloin, Tofu, Tempe, and Beans.

Poor Choices
Fast Foods (Big Mac, Whopper, Fried Chicken, Fried Fish) Key word FRIED ,Fatty Meats, Hot Dogs, Cream Sauces on Chicken, Fish or Beef, Cured cold cuts Bologna, Salami, Pepperoni (high in fat and nitrates)

Dairy Products: Maintenance of Skeletal (Bones) structure, Teeth

Recommended Choices
SkimMilk, Skim Milk Plus, (Enriched with additional Protein and Calcium) Low fat Yogurt,Low Fat Cheese, and Light Ice Cream

Poor Choices
Whole milk, Full Fat Cheese, Whole fat Ice Cream, Cream Sauces (Alfredo and Ala Vodka)

Fruits and Vegetables: They are loaded with wonderful Vitamins and Minerals. Dark Greens and Brightly Colored fruits and veggies contain Vitamins A, C, E, Folic Acid, B Vitamins, Potassium and lycopene, etc. Studies reveal fruits and vegetables have anti cancer properties, aid in digestion due to the fiber,
Recommended Choices
Broccoli, Carrots, Tomatoes, Spinach, Asparagus, Brussels Sprouts, Cauliflower, Romaine Lettuce, Green Beans, Kale, Swiss Chard, Butternut Squash, Acorn Squash, Spaghetti Squash, Berries (Blueberries, Strawberries, Raspberries, Blackberries) Mangos, Oranges, Grapefruit, Pineapple, Apples, Bananas, Kiwi, Honeydew, Cantaloupe, Watermelon, Cactus Pears…The LIST goes on and on.

My Recommendation is to “Experiment” a New Fruit or Vegetable on a Weekly Basis!!!!

Poor Choices
Iceberg Lettuce, Fried Vegetables

Not too many poor choices in this category so ENJOY THE RECOMMENDED CHOICES!

Eating healthfully and nutritiously does not have to mean sacrifice.  A healthy food plan should consist of wonderful flavorful foods found in each food group.    Do yourself a favor it’s best to avoid White flour, refined sugars, and Saturated fat. 

You don’t have to deprive yourself, just consume the “bad” choices in small amounts. Don’t forget EXERCISE is NOT optional!

Aztecan Quinoa Salad

Ingredients
12 cups water
1 1/2 cups quinoa, rinsed
5 pickling cucumbers, peeled, ends trimmed and cut into 1/4" cubes
1 small red onion, cut into 1/4" cubes
1 medium tomato, cored, seeded and diced
1 bunch (1/2 cup) Italian parsley leaves, chopped
1 bunch (1/2 cup) cilantro leaves, chopped
1/2 cup olive oil
1/4 cup red wine vinegar
juice of 1 lemon
1/2 teaspoons salt
1 teaspoon freshly ground black pepper
8 romaine lettuce leaves


Cooking Instructions
1. Bring water to a boil in a large saucepan. Add the quinoa, stir once, and return to boil. Cook uncovered, over medium heat for 12 minutes. Strain and rinse well with cold water, shaking the sieve well to remove all moisture.
2. When dry, transfer the quinoa to a large bowl. Add the cucumbers, onion, tomato, parsley, cilantro, olive oil, vinegar, lemon juice, salt and pepper and toss well.
3. Top each romaine leaf with about 3/4 cup of the salad and serve on chilled plates.
Serving Size: about 3/4 cup salad


Nutrition Information
Number of Servings: 8

Per Serving
Calories	251	Carbohydrate	24 g
Fat	15 g	Fiber	4 g
Protein	5 g	Saturated Fat	2 g
Sodium	143 mg