Skinny Minny Strawberry Mojito for Memorial Day Weekend

So it's Memorial Day weekend, time to partay! Right?  Well I know there will be a lot of out-door events, fairs, parades, BBQs, and the list goes on.  So have fun but be safe!

Remember when snacking at parties don't park yourself next to the food all day or else most likely you will mindlessly eat.  Instead focus on time with friends and family reminiscing about those loved ones that fought for our country.

Also if you are partaking in drinking some delicious cocktails, maybe bring your own low-cal options.  Here is one you can make ahead of time and share with others. 

Skinny Minny Strawberry Mojito

1 oz Bacardi silver
1 lime wedge
6-8 mint leaves
1 strawberry sliced
1 cup Crystal light mojito drink
1/2 cup soda water
ice
Garnish with mint sprig and strawberry slice
Add all ingredients except soda water and shake or stir then top with soda water...or better yet muddle (lightly crush) the lime, mint and strawberry first then add the remaining ingredients (except soda water), shake then add soda water.  

Be sure to have a glass of water in between each drink to stay well hydrated!

This drink has only 70 calories!!! Enjoy!!!

The Mediterranean Diet

Countries along the Mediterranean Sea reap the benefits of fish, olives, herbs, spices, fruits, grains, legumes and vegetables.  This ensures their diet is less processed and more whole and natural. Avoiding highly processed foods and refined carbohydrates, processed meats, trans fats and sugar-sweetened beverages is a must in every diet plan!

The main features of the Mediterranean Diet include:

• Grains, vegetables, fruits eaten at most meals - high in vitamins, minerals, energy, antioxidants, and fiber
• Olives, olive oil - healthy fats
• Nuts, beans, legumes, seeds - healthy fats, protein and fiber
• Herbs and spices - antioxidants and flavor enhancers without added sodium
• Cheese and yogurt - good for bone and heart health (in moderate amounts)
• Fish and shellfish - omega-3-rich fish such as tuna, herring, sardines, salmon and mussels, clams, and shrimp are popular shellfish consumed regularly
• Eggs - high quality protein
• Meats - consumed in small portions, choose lean meats low in saturated fat
• Sweets - consumed in small amounts; fruits are the main sweet treat
• Wine - it's consumed often, but in moderation (up to one 5 oz glass/day for women and two glasses for men)
• Water - primary beverage, essential for hydration and hundreds of bodily functions
• Portion size control - meats, sweets, wine, poultry, eggs are consumed in small to moderate portions
• Daily physical activity
• Meals enjoyed in the company of others!

Interested in a Mediterranean shopping lists?  Try these foods next time you visit your local grocer or farmer's market.

Fish and shellfish: clams, crab, halibut, lobster, mussels, salmon, scallops, sole, tilapia, trout, tuna

Fruits: apples, bananas, berries, cherries, citrus, dates, figs, grapes, melons, nectarines, peaches, pears, pomegranates

Vegetables: artichokes, asparagus, avocados, beets, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, celery, corn, cucumbers, eggplant, fennel, green beans, green leafy vegetables, lettuce, mushrooms, olives, onions, peas, potatoes, radishes, squash, tomatoes, turnips

Grains: barley, brown rice, buckwheat, bulgar, couscous, faro, kamut, oatmeal, polenta, quinoa, wheat berries, whole grain, stone-ground breads, rolls, tortillas and pastas

Legumes, nuts and seeds: almonds, black eyed peas, cashews, chickpeas, hazelnuts, kidney beans, lentils, lima beans, pecans, pine nuts, pistachios, sesame seeds, sunflower seeds, split peas, walnuts

Herbs and spices: basil, chili powder, chilies, cinnamon, cloves, cumin, dill, garlic, ginger, fennel seed, marjoram, mint, nutmeg, oregano, parsley, pepper, rosemary, saffron, sage, tarragon, thyme

Dairy products: low-fat or fat free milk, low-fat yogurt, reduced-fat cheeses

Oils: canola, extra-virgin olive, grapeseed, sesame

Reference: Today's Dietitian Magazine May 2012

Snozberry? Who ever heard of a snozberry?

Not snozberry, STRAWBERRIES of course!

Did you know strawberries are full of fiber!  Just one cup provides about 13% daily value.  Fiber is good for our digestive health.  A fiber-rich diet also can help curb appetite, which can lead to weight loss.

Strawberries are rich in antioxidants which contain anti-inflammatory properties to fight disorders such as osteoarthritis, asthma, and atherosclerosis.  Next time you are in dire need of some vitamin C, grab some strawberries.  Just one cup provides 136% of the RDA (recommended daily allowance) of vitamin C.  Additionally the vitamin C and folate in strawberries help to ward off cancerous cells.  Vitamin C also builds a strong immune system, helps lower blood pressure and keeps eyes healthy. Manganese is another nutrient strawberries provide us with.  Manganese helps lessen cellular inflammation to protect against free radicals and with the help of potassium, magnesium and vitamin K, strawberries even build strong bones. 

So now that it is summer time and the strawberry stands are open for business, be sure to stock up on flats of strawberries and make them a part of your daily diet.  Strawberries make a great snack, dessert, salad or cereal topper.  For more strawberry recipe ideas, check out the following link:

http://allrecipes.com/Recipes/Everyday-Cooking/Seasonal/Spring/Strawberries/Top.aspx

May is National Strawberry Month
May 20th is National pick strawberries day
May 21st is National strawberries and cream day