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: 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!

Finally, A Great New Pasta Alternative!

I am often asked by family, friends and clients, who are looking to reduce sugar and processed carbohydrates in their diets, what would be an alternative to to the high glycemic pasta that many eat in abundance. My answer was usually to have them try making zucchini noodles by peeling the raw vegetable, heating it in the microwave and topping with their favorite sauce. It's a great way to add more vegetables, fiber and vitamins, but for most it didn't quite scratch that pasta itch - up until now. I am so excited to have discovered this amazing pasta alternative called Shirataki Noodles, made by House Foods Corporation. Shirataki Noodles are made from blending the root of the Konnyaku (a member of the yam family) with non genetically modified soybeans. The result is a low carbohydrate, high fiber, low calorie, fat free noodle that takes on the flavor of whatever you decide to combine it with. Last week I topped the Shirataki with homemade meat sauce and fresh parmesan cheese, for a totally authentic Italian dish. Tonight I am combining the noodles with broccoli, chicken and cashews for an Asian stir-fry. These gluten free, vegan noodles come pre-cooked in 8 ounces bags and are packed in liquid, so all you need to do is give them a quick rinse and add to a hot sauce. They can be found in the refrigerated section of most grocery stores and you can see if they are available in your area by going to the House Foods site (click here). So, give Shirataki Noodles a try - would love to hear your comments!

Hop on the Holiday Trolley

Holiday Trolley 12/5 Hop on the Northborough Holiday Trolley and get in the Christmas spirit! The trolley will be making stops at local shops from 11:30 am until 5:30 pm on Saturday, December 5th. Enjoy special discounts and complimentary snacks and beverages at certain locations. Be sure to stop at the Times Square Plaza (where Romaine's Restaurant is located) and come visit me! I'll be serving up my homemade Sugar Free Spiced Pecans, refreshing drinks and quick and delicious recipes to make your meals meaningful. In case you won't be able to make this festive event, here's the Sugar Free Spiced Pecan recipe so you can make it at home. It's a quick, easy and delicious snack recipe that would make a great stocking stuffer, teacher gift or perfect nibble to serve at your next party - and it won't spike your blood sugar because it's made with the all natural sweetener, xylitol, which is made from birch trees.

Sugar Free Spiced Pecans

1/2 C xylitol (all natural sweetener made from Birch trees)

1/2 tsp cinnamon

1/4 tsp salt

1/8 tsp nutmeg

1/8 tsp ground cloves

1/8 C water

2 C pecan halves

Combine all ingredients, except pecans, in a glass bowl or large glass measuring cup. Cover bowl with wax paper and microwave for 1 1/2 minutes. Stir and microwave again for 30 seconds. Add pecans, stir well, and microwave 30 seconds more. Spread the coated pecans on wax paper and seperate with 2 forks. Cool completely. Store in a closed container in pantry.