Nothing screams SUMMER Like A Mojito

To me a mojito is the perfect summer drink - light and refreshing with a touch of lime and fresh mint. Unfortunately, the traditional way to make this drink is to use a simple syrup which makes this drink full of sugar. Too much sugar in one's diet can contribute to a whole host of problems - weight gain, cravings for more sugar, depression, fatigue and hormone imbalance, just to name a few. To make it possible to still enjoy a mojito without the added sugar, I created my own sugar free version that uses a natural, plant based sweetener called stevia. Stevia is available at most grocery stores, health food markets and online. I prefer pure SweetLeaf stevia from Wisdom foods that is available in packets as well as liquid, which is what I use in this recipe.

One thing to remember if you choose to add alcohol to this drink (it is still perfectly delicious and refreshing without the rum) is to have some safe snacks nearby, like nuts, veggies, hummus and guacamole as alcohol can trigger cravings in some people and make them more likely to scarf down something they may regret later. Always remember, too, to drink responsibly. The recipe below is for a pitcher of mojitos, which makes six drinks. It can be made just before your guests arrive and they can serve themselves. Pick up some fun glasses and get your summer party started - cheers!

Pitcher of Mojitos

• Juice of 3 limes
• A big handful of fresh mint
• 6 shots of white rum (optional)
• 2 droppers liquid stevia ( I use SweetLeaf stevia from Wisdom Foods)
• 1 liter lime seltzer
• ice

In a glass pitcher crush mint, lime juice, rum and stevia with a long spoon or muddler (click here to see a muddler). Add ice and selter and garnish with a lime wedge if desired.

Image credit to Wikipedia

Tabata Training - An Intense, Quick and Effective Way to Workout

I'm always looking for ways to decrease my gym time, without sacrificing my workout quality. I love the feeling of a challenging workout, when I'm dripping sweat and really give it my all, but I don't have the time or desire to spend hours at the gym on a daily basis. So, when I heard about a way to workout that was quick, intense and effective, I was definitely interested in learning more. Tabata training is high intensity interval training developed by Japanese researcher, Dr. Izumi Tabata. Each Tabata consists of 20 seconds of high intensity exercise followed by 10 seconds of rest. This is repeated for eight rounds, totaling four minutes time. You can then rest for a few minutes and start another four minute cycle with another exercise.

Tabatas are great for both fat loss and muscle conditioning and also offer flexibility and variety to workouts. You can use either two different exercises performed four times each or four different exercises performed two times each or eight different exercises each performed once. You can also do one exercise for the entire four minute Tabata cycle, but if fatigue sets in and you begin to slow down you can switch to a different exercise to help maintain the same high level intensity in each round.

I have been incorporating Tabata training into my workouts for a few weeks now and I really love them because they are intense and depending on how much time I have, I can decide how many four minute cycles I want to perform. To give you an idea of what I have been doing, here is one sample workout. I start with a two minute warm-up on a stationary bike on the lowest level. I then bump up the level one notch and start my Tabata cycle. Using the digital clock on the bike, I go all out for 20 seconds and then slow down or stop for 10 seconds. I continue this "20 seconds on/10 seconds" off for a total of four minutes and then rest for two minutes. Then I may do a bicep/tricep cycle, 20 seconds of bicep curls with a challenging weight and then rest for 10 seconds. Grab the dumbells again and do tricep kickbacks for 20 seconds and rest for 10, alternating these two exercises for four minutes and then rest for two minutes. Then I'll switch to a shoulder and back cycle for four minutes and then do a two minute rest. I'll finish with an abdominal/chest cycle, doing full crunches and pushups for four minutes and then I'm done. I stretch out for a few minutes and then go about my day with an extra burst of energy and the great feeling that I got in an awesome workout and only spent about 30 minutes, which included warm-up, rest time and some stretching. I can do this workout at home, at the gym or even outside on the beach with my kids doing sprints- the only extra piece of equipment that you really need is a second hand on a clock or watch to time your intervals and you are good to go. Give Tabata training a try and combined with a sound nutrition program you should be on your way to feeling and looking great!

Homemade Frozen Yogurt Fruit Popsicles

Popsicles - the perfect treat on a hot, summer day. Their sweetness and icy coldness may be refreshing but if you take a minute to check the ingredients on the package you may be in for a surprise. Most popsicles contain a whole bunch of sugar, corn syrup, food dyes, and artificial sweeteners which may contribute to weight gain, cravings, energy slumps, behavior problems and attention/focus/concentration difficulties. You are much better off forgoing the boxed variety and making your own homemade treats, feeling confident that you are giving yourself and your family a healthy alternative. Whipping up some delicious homemade creations is alot easier than you may think and only requires a few ingredients and either a food processor or a blender, some popsicle molds and you are good to go!

Frozen Yogurt Fruit Popsicles

• 1 container (17.6 ounces) full fat plain Greek yogurt (I use Fage brand)
• 12 ounce bag organic frozen raspberries or any fruit of your choice
• 7 stevia packets I use SweetLeaf Stevia Plus by Wisdom Foods)
• 1/2 Cup organic 1/2 & 1/2

Let frozen fruit sit out on counter for an hour or so to thaw a bit. Then add fruit and yogurt to food processor or blender and combine well. Add each stevia packet one at a time, blending well after each packet. Slowly add 1/2 & 1/2 and blend well. Consistency should be thick but pourable. Carefully pour mixture into popsicle molds and freeze. Run popsicle mold under warm water to release frozen pop when ready to eat. Makes 8-12 popsicles, depending on mold used.

Image credit: http://www.thekitchn.com

New Study: Link Between ADHD & Pesticides

A recent study, published in the Journal of the American Academy of Pediatrics, indicates a link between pesticides and Attention Deficit Hyperactivity Disorder (ADHD). According to the study, which was conducted by Harvard University and the University of Montreal, urine samples were studied for over 1,000 children, ages 8 to 15, for traces of organophosphate pesticide, a common pesticide found on fruits and vegetables. Children with the highest pesticide levels were more than ninety percent more likely than kids with no pesticide traces to have been diagnosed with ADHD.

So, how can we minimize exposure to pesticides and help protect our families from not only ADHD, but hormonal and developmental problems as well? Here are some tips to keep in mind when shopping.

• Consider organic - Especially for produce that contains the most pesticide residue. Typically, strawberries, peaches, blueberries, broccoli, celery and apples are the biggest culprits.
• Thoroughly wash produce - Even taking the time to peel certain fruits that you're not able to buy organic will help reduce exposure.
• Check out farmers market - Local farmstands usually only use the bare minimum and will be happy to let you know what chemicals they do use, if any.

As we dive into the summer bounty of fruits and vegetables, please keep the above in mind and don't be discouraged from enjoying all the delicious produce that nature provides - just be diligent with washing and try to shop organic for those foods with the highest pesticide levels.

Family Reunion & My Favorite Salad

This weekend we celebrated birthdays and Mother's Day at our Merritt Reunion BBQ that my husband, two daughters and I hosted at our home. We had a blast catching up with family that flew in from all over the country and enjoyed some delicious food, too :) On the menu were slow-roasted ribs, grilled chicken, guacamole and veggies, creamy coleslaw (click for recipe), and the surprising favorite dish...Barley, Beet and Feta Salad. I say surprising because when most people hear that this fabulous salad contains beets, many say - uh, no thanks. I'm not a huge fan of beets, but in this salad, with all the different ingredients, the combination of everything makes for a really unique and flavorful dish and the beets help to make this recipe stand out. Not to mention the fiber, protein and vegetable content makes this super nourishing, too! This salad can be enjoyed hot or cold and the leftovers keep for days in the fridge and can be a real bonus for a busy week when you don't feel like cooking, as this hearty creation can really take the place of a meal. Hope you enjoy it as much as my family did!

Barley, Beet & Feta Salad

• 1 pound beets
• 4 Cups organic chicken broth
• 1 1/2 Cups uncooked pearl barley
• 2 Cups trimmed arugula ( 1 bunch)
• 3/4 Cup chopped walnuts, toasted
• 8 ounce package crumbled feta cheese
• 1/4 Cup balsamic vinegar
• 2 Tablespoons olive oil
• 4 tsp fennel seeds
• 3 garlic cloves, minced

1. Leave root and 1 inch stem on beets and scrub with a brush. Place in a medium saucepan, cover with water. Bring to a boil, cover, reduce heat and simmer 60 minutes or until tender. Drain, rinse with cold water and cool. Trim off beet roots and rub off skins. Cut beets into 1/4 inch wide wedges.
2. Bring the chicken broth to a boil in a large saucepan. Add the barley, cover, reduce heat and simmer 40 minutes until all the liquid is gone. Remove from heat and cool.
3. Combine the barley, arugula, walnuts, beets and cheese in a large bowl. Combine vinegar and remaining ingredients in a small bowl. Pour the vinegar mixture over the barley mixture, tossing to coat.

New Study: Added Sugar, Not Just Fat, Bad For Cholesterol

I was away on vacation, relaxing in sunny Florida, when I opened the USA Today and saw the headline, "Study: Added Sugar, Not Just Fat, Bad For Cholesterol". I thought I'd better take a look at the article as many of my nutrition clients suffer from high cholesterol. I was also sitting next to my father, who at 68 years young is extremely fit, yet has elevated cholesterol levels, so I was definitely interested in the results of the study. Sugar is responsible for a myriad of health problems, such as obesity, depression, ADD/ADHD, headaches, fatigue and hormonal issues and now it has been linked to cholesterol levels. Researchers at Emory University and the Centers for Disease Control and Prevention in Atlanta took a look at the sugar intake and blood fat levels in more than 6,100 adults and their discoveries appeared in the Journal of the American Medical Association, a highly cited weekly medical journal that publishes peer-reviewed medical research findings. The participants consumed on average, 21.4 teaspoons of added sugars a day from prepared and processed food such as candy, pastries, cookies, canned fruit and soft drinks. Not included in the study were the sugars in fresh fruit, 100% juice and other whole foods. The study showed that the people with the greatest intake of added sugars were more likely to have higher levels of triglycerides (blood fats) and lower levels of good cholesterol (HDL). Senior author Miriam Vos, an assistant professor at Emory University said, "People have been so focused on fat that we haven't been focused on sugar, and it's gotten away from us. This data shows we can't let either one or the other get too high. We need to get used to consuming foods and drinks that are less sweet".

So, what can we do to reduce added sugars in our diet without total depriving ourselves from the joy of eating? We can replace the added sugar in soda, lemonade and coffee drinks with an all natural, plant based sweetener from Paraguay called stevia. Many companies are using this sugar alternative in products such as Zevia beverages and SoBe Zero Lifewater. We can also be more aware of food labels and added sugar in certain items such as salad dressings, sauces, and even yogurt. Making the switch from regular yogurt to Greek yogurt can cut sugars by more than 50% - now that is significant!

Are you trying to reduce the amount of sugar in your diet for health reasons? Would love to hear some of the ways that you have been successful - please post a comment and share your discoveries!

A Little Rub For Your Grub

I'm so excited to share a great new find with you - Nantucket Off-Shore Seasonings, a high quality line of all natural spice rubs. So versatile and easy to use, these spices can be sprinkled on roasted vegetables or potatoes, tossed in soups or stews, used for grilling, baking and creating flavorful marinades. These rubs are crafted from the finest, all natural herbs in the world, free of salt and sugar and come in cute little stay fresh tins. Available in eleven different varieties, I am particularly fond of the Mt. Olympus Rub, which is, according to the package description, "a savory Aegean blend of flowering herbs, garlic and lemon". I find it ideal for roast chicken or lamb and I'm thinking that I will be using this on Easter Sunday when I cook up a delicious boneless lamb roast. Here's the recipe I'll be making this weekend - be sure to check out http://www.nantucketoffshore.com/ for their recipe of the month and a store locator.

Lamb Roast

1 2 1/2 - 3 pound boneless lamb roast

4 cloves of garlic, halved

2 T olive oil

3-4 T Mt. Olympus Rub

1 T Dijon mustard

Preheat oven to 425 degrees. Using a small paring knife, make 8 small slits in the lamb and insert a half a glove of garlic into each slit. Combine all the above ingredients to form a paste(adjusting quantities as necessary) and using your hands or a small spatula, rub the mixture all over the lamb. Place the lamb on a rack in a roasting pan and bake at 425 for 20-25 minutes. Lower heat to 375 degrees and roast 1 1/4- 1 1/2 hours more, basting several times. After 1 hour check for doneness with a meat thermometer, bringing the temperature to 130 degrees for rare and 140 degrees for medium. Let roast sit a few minutes before carving and enjoy. Serve with sweet potatoes and roasted vegetables.