MARCH 2017 MIAMI

HEALTHY FOOD · MARCH 2017
SPRING CLEAN YOUR DIET
WITH THESE 4 EASY SWAPS
As the weather starts to warm up, layers are being shed, closets are being cleaned out, and
many people start thinking about how they can clean up their diets too. Over at Real Nutrition
we want to help you spring clean your eats so we've recommended some healthy swaps you
can make that will inspire, focus and lighten you up both inside and out (lots of effort and
time not required!)
EASY SWAPS FOR SPRING:
GREEN TEA FOR LATTES.
Unless you're counting your morning latte as
breakfast or AM snack, you're doing yourself
a disservice. Espresso or coffee drinks
(especially with milk and sugar) can quickly
add up to 200 calories or more, which is not
a negligible amount. If it's the caffeine boost
you're looking for, opt for green tea instead.
You'll feel energized, hydrated, and you'll be
getting a hefty dose of antioxidants. Drinking
green tea regularly may even help you lose
weight, lower your blood pressure and
decrease your risk of heart disease.
ZOODLES FOR PASTA.
Zucchini noodles, or ‘zoodles,' instead
of pasta is probably one of the easiest,
cheapest, and best swaps you could make
this spring. Zucchini is a summer vegetable
that can easily be spiralized into noodles of
different shapes and sizes and then quickly
sauteed or roasted in the oven to make an
incredibly delicious and healthy alternative
to carb-y pasta dishes. Top your zoodles the
same way you would a bowl of pasta and
instantly decrease your calorie intake without
compromising flavor or fullness!
SALMON FOR RED MEAT.
It's time to up your omega-3 fatty acid intake,
and one of the best ways to do that is to
increase your fatty fish consumption (we
recommend wild salmon when available).
Although omega-3's can be found in red meat
(grass-fed that is), red meats also contain
saturated fats and a higher ratio of omega-6
to omega-3 fatty acids, which tends to be
inflammatory. Swapping oily fish for red meat
may boost your immune system, help to
decrease blood pressure, and may even give
your skin a nice spring glow! Yes, please!
MY DETOX TEA RECIPE FOR
DESSERT.
Sometimes we aren't even hungry for
dessert, but we still feel the need to
snack on something sweet after dinner or
before going to bed. This craving or habit
often leads to mindless munching in front
of the TV. Guilty as charged? Then we
recommend whipping up this detox tea
recipe which will help you to relax, digest
your dinner, and get ready for a good
night's sleep. So go ahead and sip all you
want and wake up refreshed not bloated!
You're welcome!
DETOX TEA
INGREDIENTS:
2 cups water
1 tablespoon Apple cider vinegar
1 inch piece of fresh ginger, minced
2 teaspoons of ground turmeric (or 1 inch
fresh, minced)
1 thin slice of lemon
Dash of cayenne pepper
Optional:
Cinnamon stick and/or a drop of honey
INSTRUCTIONS:
• In a small pot, bring water to boil.
• Add in minced ginger, turmeric, and
cayenne pepper.
• Simmer for 10-15 minutes on low
heat.
• In your tea mug, add apple cider
vinegar, lemon slice, and option
cinnamon stick and/or honey.
• Once steeped, strain and pour water
into tea mug. Enjoy!
By Amy Shapiro MS, RD, CDN
36 HEALTHY MAGAZINE