Recipe: Blueberry Yogurt Belgian Waffles

Northville Prompt Weight Loss

Anyone would love this recipe, kids, adults, patients who are allergic to gluten and all ages would love this wonderful treat! ENJOY!

Blueberry Yogurt Belgian Waffles
6 Servings
3 eggs
1 1/2 cups fat-free vanilla yogurt
1 teaspoon vanilla extract
1 cup brown rice flour
1/2 cup tapioca flour
1/2 teaspoon xanthan gum
1 teaspoon baking soda
2 teaspoons baking powder
1/4 teaspoon salt
1/4 teaspoon nutmeg
2 tablespoons butter, melted
3/4 cup fresh or frozen blueberries 

Special Diet: GLUTEN-FREE DIET Directions:

1. In a large bowl, beat together the eggs, yogurt and vanilla. Add the dry ingredients, flour through nutmeg; then add the butter and mix everything well.
   
2. Stir in the blueberries until just combined.
   
3. Heat a waffle iron.
   
4. Pour enough batter for one waffle onto the waffle iron and cook until golden on both sides.
   
5. Serve immediately. These waffles are delicious plain or served with apple butter or warm maple syrup.
   
   Serving size: Two 4x4-inch waffles
   
   
   Nutrition Facts per Serving:
   Calories: 227.5 Sodium: 457 mg Protein: 6.8 g

   Fat: 7.1 g Carbohydrates: 33.7 g Calcium: 103.7 mg

   Cholesterol: 116.7 mg Fiber: 1.9 g
   Iron: 1 mg 
   
   
   

   From Oli G

   To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com

Research: Iron-Rich Diet Might Ease PMS Misery Plant-based foods with iron, zinc may help stave off monthly symptoms, study found

Northville Prompt Weight Loss

Women know the pain and emotional tumult of premenstrual syndrome, or PMS. But a new study finds that diets full of iron from plant-based sources might help ease the condition.

Women who ate in this way were about one-third less likely to develop PMS than women who consumed less iron, the researchers found. Non-meat sources of iron include dried beans and green leafy vegetables.

Another mineral makes a difference, the study found. Higher levels of zinc were also associated with less PMS over the 10-year study period. Zinc occurs in many fresh fruits and vegetables.

"It does look like a range of minerals are important for menstrual cycle health and for PMS. Women should consume a balanced diet, and if they're not getting enough nutrients from their diet, they should take a multivitamin," recommended senior study author Elizabeth Bertone-Johnson, an associate professor at the University of Massachusetts Amherst ... Read More

From Oli G

To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com

Research of the Week:

Northville Prompt Weight Loss

Avocado Consumption May Be Associated With Better Diet Quality
New analysis of data from the National Health and Nutrition Examination Survey (NHANES) , a program of the Centers for Disease Control and Prevention (CDC), indicates that consuming avocados may be associated with better diet quality and nutrient intake level, lower intake of added sugars, lower body weight, BMI and waist circumferences, higher "good cholesterol" levels and lower metabolic syndrome risk. These results were published in the January 2013 issue of Nutrition Journal. According to the study, Avocado consumers more closely adhered to the Dietary Guidelines for Americans than those who did not eat avocados, as measured by the Healthy Eating Index (HEI). Avocado consumers had significantly higher intakes of certain important nutrients including 36% more dietary fiber, 23% more vitamin E, 13% more magnesium, 16% more potassium and 48% more vitamin K than non-consumers. This month is heart healthy month and I am emphasizing on avocado's and the importance of it for heart healthy. Enjoy!

From Oli G

To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com

Disease: GERD.

GERD stands for Gastroesophageal reflux disease. Anyone has this??? It is an unpleasant feeling. Symptoms: Primary symptoms include: heartburn, regurgitation, and nausea . Typically, heartburn related to GERD is seen more commonly after a meal. Other symptoms of GERD include: 

• Hoarseness. If acid reflux gets past the upper esophageal sphincter, it can enter the throat (pharynx) and even the voice box (larynx), causing hoarseness or sore throat.
• Laryngitis
• Nausea
• Sore throat
• Chronic dry cough, especially at night. GERD is a common cause of unexplained coughing. It is not clear how cough is caused or aggravated by GERD.
• Asthma. Refluxed acid can worsen asthma by irritating the airways. And asthma and the medications used to treat it can make GERD worse.
• Feeling as if there is a lump in your throat
• Sudden increase of saliva
• Bad breath
• Earaches
• Chest pain/discomfort 

  For reducing acid reflux into the oesophagus i.e. heartburn, it is important to take the following steps: 1) Avoid high fat foods and fats (sweets, chocolate, and junk food). 2) Stop smoking. 3) Avoid alcohol. 4) Avoid foods acidic foods such as: tomato juice, coffee (regular and decaffeinated), citric fruits and juices (lemon, orange), soft drinks… 5) Increase high protein foods such as lean meat, poultry, fish, low fat milk and dairy products; high protein foods increase the sphincter pressure and thus avoid acid reflux into the oesophagus. 6) Eat 6 small frequent meals per day. 7) Avoid eating 2 hours before going to bed. 8) Elevate the head of your bed 15-20 cm using books. 9) Take anti-acids as prescribed by your physician.

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  From Oli G
  To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com
  
  
  
  

Exercise: Strength training: Get stronger, leaner, healthier

Northville Prompt Weight Loss

Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started. You know exercise is good for you. Ideally, you're looking for ways to incorporate physical activity into your daily routine. If your aerobic workouts aren't balanced by a proper dose of strength training, though, you're missing out on a key component of overall health and fitness. Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently... Read More 

From Oli G

To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com