Momaha Magazine - January 2018

momaha.com

VOLUME 9 · ISSUE 1 JANUARY

Smarter smoothies & salads

GIGGLES & THRILLS Fun fitness for the family

5 ways to stir up hot chocolate

2018

S A T U R D A Y , J A N U A R Y 13 // 8 A.M.

REGISTER

Online at skuttcatholic.com or contact Tim Bloomingdale, director of admissions, at 402.934.9085 or timbloomingdale@skuttcatholic.com

TIME

8 A.M.

COST

$10 (INCLUDES LUNCH)

3457 SOUTH 84TH ST. OMAHA, NE 68124 • 402-391-6225

WINTER BREAK PARENTS

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THIS FIRST-OF-ITS-KIND

WINTER WONDERLAND

HOLIDAY TREES AND THE TRAIL OF LIGHTS OPEN THROUGH DEC 31

WAS MADE POSSIBLE THANKS TO:

THE

THE GUILD

BOARD OF DIRECTORS

Follow us on social media to see what other winter events we have coming up, like Nature’s New Year’s Eve, Winter Camps for school kids, and Raptor Bird Day! @FONTENELLEFOREST

OPEN DAILY FROM 8-5

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JOIN AT ANY YMCA OF GREATER OMAHA LOCATION!

NEW HABITS, NEW YOU! JOIN THE YMCA FAMILY!

January 1-31: Join us and pay NO JOINING FEE! BONUS DEAL! January 1-10: Join us & pay $0 until February!

Valid at any YMCA of Greater Omaha location. Must be a new member. Cannot be combined with any other offer.

Must present bank draft info. First draft 2/3/18.

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AIM FOR THE STARS SCIENCE AND MATH CAMPS

momaha where moms connect

VOLUME 9 . ISSUE 1 . JANUARY 2018

Online Registration

editor in chief

Opens January 3 , 2018 at 8:30a.m. rd

aimforthestars.unomaha.edu

CHRIS CHRISTEN chris.christen@owh.com 402-444-1094

creative director + designer HEIDI THoRSoN hthorson@owh.com 402-444-1351

Camps Offered Weekl y

June 5th- August 11th

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assistant editor MaRjIE DuCEy marjie.ducey@owh.com 402-444-1034

momaha.com editor aSHlEE CoffEy ashlee.coffey@owh.com 402-444-1075

production coordinator PaT R I C I a “ M u R P H y ” B E N o I T

content contributors a M y T o k o S , H E aT H E R w I N k E l

account manager l auRE N kRugE R lauren.kruger@owh.com 402-444-1261

EXPLORE and G R O W

account executive

Summer Adventure Camps at Lauritzen Gardens provide exciting opportunities for children ages 4-12 to connect to nature and foster an appreciation for the environment through direct experiences with the natural world.

AMORPHOSIS METAMORPHOSIS

account executive g ay l I D D E l l gay.liddell@owh.com 402-444-1489

account executive

In the ultimate game of seek and find, discover the everyday objects that now form creatures of the sea and sky. Change the way your family sees plastic, art and the environment.

EXHIBIT RUNS January 20 through May 13 • 9 a.m. to 5 p.m.

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CHRISTINa kaDlEC christina.kadlec@owh.com 402-444-1527

E M I ly M a R T I N emily.martin@owh.com 402-444-1411

account executive MICHaEl MEDRaNo michael.medrano@owh.com 402-444-1209 Momaha Magazine is a monthly publication of the Omaha World-Herald, 1314 Douglas St., Suite 700, Omaha, NE 68102.

Momaha is a registered trademark, and all content is copyright 2018 by the Omaha World-Herald. All rights reserved. The opinions and perspectives published herein are those of the authors and should not be construed as those of Momaha Magazine.

Family Meals & Snacks Made Easy

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50 Min

65 Minutes

DIRECTIONS

1. In large saucepot, prepare rice with broth as label directs, adding pears and lemon zest during last 10 minutes of cooking.

2. Meanwhile, in large nonstick skillet, cook leeks in oil over medium heat 5 minutes or until soft. Stir in almonds, cranberries, sage and salt, and cook 1 minute. Fold leek mixture into rice

INGREDIENTS

In Partnership with

3 cups wild rice bled Less-sodium chicken broth (48 to 72 ounces) 4 medium Bosc pears and/or Fuji, Golden Delicious or Granny Smith apples, cored and diced 2 teaspoons lemon zest 1 tablespoon extra virgin olive oil 6 medium leeks, each cut lengthwise in half, then cut crosswise into ½-inch pieces 2 cups slivered almonds 1¾ cups sweetened dried cranberries 2 teaspoons dried sage 1½ teaspoons salt

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PHOtO: HEIDI tHORSOn

CONTENTS

6

Real MoMs + advice

seasoNal

8 Editor’s Column 10 On Our Radar 12 Momaha Bookshelf 24 Be Well 26 Get Organized

14 DIY Embroidery 22 Smart Salads 28 Family Fitness 30 Smoothies Done Right 32 Last Minute Gift Ideas

oN THe coveR Photo: Heidi Thorson

16 Hot Chocolate 5 Ways

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MoMaha.coM edItor // aShlee coffey Wife to Kevin Coffey, music critic for the Omaha World-Herald.

Mom to Sam and Elliott.

Follow her on Twitter: @ashleecoffeyowH

FIT FOR THE NEW YEAR

I

don’t know about you, but every year after the Christmas season — aka eating season — I am more than ready to get back into shape.

I can’t even believe how many buffet-style holiday parties I attend. Sure, it’s great in the moment. You’re surrounded by family and friends and amazing food. What could be better?

Except come Jan. 1 when I feel awful about my indulgences and vow to lose weight and get back in shape.

Sound familiar? If so, this is the issue for you.

Find great tips for watching your weight – including what to eat (and what not to eat). Will that salad that you just built help your efforts?

How about that smoothie? Your choices may surprise you.

There’s also a great article about why it’s easier to get in shape or lose weight with a buddy. From personal experience, this is absolutely true.

Every year, my husband and I have a weightloss competition. We decide on a time frame and come up with enticing prizes for the winner — no dishes for a month, $100 shopping spree, etc. We have fun teasing each other about who’s going to win. But more than that, we hold each other accountable. And we love our results in the end.

No matter how you choose to get healthier over these next couple of months, I hope you are making memories with your family, staying warm and having fun.

Get SocIal Facebook /momahacom

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TwiTTer @momaha_owh PinTeresT /momahaowh insTaGraM /momaha_owh

YOU’RE INVITED TO OUR

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On OUR RADAR // EDitOR’s Picks New and Momaha-tested too!

KEEP IT CLEAN

THINGS TO TRY THIS MONTH

Do you have an outdoors person on your list? Someone who loves to go hiking? They’ll never be without clean water with the LifeSaver Liberty, a portable water filter bottle that makes dirty water safe to drink. It filters up to 530 gallons. It’s small and light and wouldn’t be bad to bring along on a car trip, either.

Filter cartridges are replaceable. $89.99, iconlifesaver.com

STAY SOLAR CHARGED That same outdoors guy or gal might also like a solar charger. It could be crucial for your family in an emergency, too. The charger gives you enough power to charge a phone up to three times. It is water-resistant and has a powerful LED flashlight.

Charge it from an outlet first, and every three months or so, then let the sunshine do the work. $39.99, everythingtechgear.com

SHAKE IT UP

WASH AWAY

Six-month-old Emmett loved chewing on the elephant part of the Finn + Emma stroller toy with his two little teeth.

He’s shaking the giraffe piece and making the bell chime.

Mom thinks both are of good quality and will keep him occupied in the stroller for quite a while. They’re not cheap, she says, but would make a swell gift. $29, finnandemma.com

The Mickey SoapSox was a hit with 3-year-old Graham. He loved pretending it was a scuba diver and played with it throughout his bath. He was a little confused by the scrubbing concept but by his second bath he was washing away.

When it dries, the Disney Baby can be a fun daytime toy, and it’s available in a variety of Disney characters. It’s machine washable, too. $14.95, SoapSoxKids.com

READ YOUR WRIST Look no further than your wrist for inspiration, with the words “pray,” “wait” and “trust” hand-stamped on the thick-gauge cuff from Isabelle Grace. In a modern twist, the cuff opening is worn in the front so you can read the words. Available in gold or silver. We love their personalized “All My Love” necklace, too. $38, Isabellegracejewelry.com

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New picks hot off the presses, straight to you COMPILED by Momaha Magazine

EvERythInG Is MaMa

Jimmy Fallon The host of “The Tonight Show With Jimmy Fallon� was on a mission with his first children’s book to have every baby’s first word be “dada.�

It worked! A lot of babies’ first words were “dada.� However, everything after that was mama. In this book, animals try to teach their children that there are other words in addition to mama. Ages 1 to 3.

yOU’RE aLL kInDs OF WOnDERFUL

Nancy Tillman Not everyone is the same, and thank goodness. That’s the message in this book, which celebrates things that make each of us unique. You just have to experiment and find it. Ages 4 to 8.

REaL FRIEnDs

Shannon Hale and LeUyen Pham A true story about how to find your real friends — and why it’s worth the journey. It’s a rollercoaster ride, though, as Shannon discovers that being nice to everyone is much better than being a bully, and you don’t have to be a member of “the group� to have fun. Grades 4 to 6.

BUILDInG aMazInG CREatIOns

DRInks: a UsER’s GUIDE

Sean Kenney Have you ever dreamed of constructing Lego works of art for a living? Get a behind-the-scenes look at someone who does just that. From a map of the Iowa State Fair to a replica of Wrigley Field, Kenney is recognized as one of the greatest builders in the world. All ages.

Adam McDowell Do you want to be that person who knows the perfect drink for every occasion? Then this is the book for you. From wines for everyday use to how to drink sake, this book covers it.

Includes fun recipes for making the perfect Old Fashioned or the best apple brandy cocktail. Adults.

BAN These days, virtual experiences get passed off as the real thing. But not here. At School of Rock, kids have real fun learning. Here they play actual instruments, not game controllers. Here, garage band is a thing kids form,

followers, not just the online kind. So what’s better for your kids -- screen time or stage time?

SCHOOL OF ROCK | Omaha 13270 Millard Ave | Omaha, NE 68137 402-691-8875 locations.schoolofrock.com/omaha

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THE BEST PLACE FOR KIDS.

Levi & Dylan, age 4 Pulmonary Atresia

Visit ChildrensOmaha.org for more information on how we can help your child.

For a pediatrician, family physician or pediatric specialist, call 1.800.833.3100.

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EMBELLISHED DUDS STYLING + PHOTOGRAPHY Heather Winkel

Before you throw out that worn denim jacket, think about upcycling it with embroidery. This simple DIY project is inexpensive and easy for beginners. It’s also trending in teen fashion. Hand-me-downs never seemed so special!

HOW TO MAKE YOUR OWN 1. Select the garment to be embroidered. 2. Choose where the embroidered design will go and cut a rectangular piece of embroidery or freezer paper to fit the area. 3. Using a colored pencil, write a fun phrase on the non-shiny side of the freezer paper, or download our free template and trace the words onto your freezer paper.

4. Using scissors, trim the freezer paper closely around the words. 5. Position the freezer paper shiny-side-down and iron onto the garment.

6. Thread an embroidery needle with embroidery thread (single thickness) and knot the end. 7. Start at the beginning of the first letter and stitch along the outline using a backstitch. Stitch as you would write. For example, if you write the leg of the “n” before you write the hump of the “n”, stitch the leg first. Wait until the end to dot any “i”s. 8. Once finished, tie off your thread on the underside and trim any excess thread. 9. Carefully remove the freezer paper. It should come off easily around the outside edge because of the stitch holes; use tweezers to remove any bits from centers of letters.

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PHRASES YOU MIGHT LIKE Fri-yay!

Hello weekend But first, cocoa...

Part unicorn I donut care You had me at tacos Adult-ish Good vibes only Happy camper Mama, Est. XXXX (year of first child’s birth) BeYOUtiful World’s okayest (mom, dad, brother) Big brother/sister Dog mama

HOW tO BAckstItcH Start by making a small straight stitch on the front side of your garment.

When you come up through the material for the second stitch, skip a space ahead and stitch backward by inserting your needle into the same hole at the end of the last stitch. Repeat as you trace your word to create a straight, even embroidery line.

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Five new takes on a classic cold-weather drink. Start by putting all ingredients into your mug. Warm in microwave for 1 ½ minutes and stir (repeat until chocolate has melted).

Garnish with marshmallows

5 WAY S

as desired.

STYLING + PHOTOGRAPHY Heidi Thorson

Yummy even if you're not vegan!

VEGAN

1 TBSP COCONUT SUGAR

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2 TBSP unsweetened Cocoa Powder

1 CUP Vanilla almond Milk

COOL WHIP STARS Set Cool Whip out on the counter for 20 minutes to soften. Spread 1/2-inch thick layer over baking sheet lined with wax paper. Place in freezer for 30 minutes to harden. Cut out shapes using small cookie cutters (we used stars).

C O C O N U T W H I T E C H O C O L AT E

2 TBSP White chocolate chips

2 TSP Shredded coconut

1 CUP Milk

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KID FAVORITE

CARAMEL

2 TBSP Milk Chocolate Chips

18

1 TBSP Caramel Sauce

2 TBSP Heavy Cream

1 CUP Milk

KID FAVORITE

PEANUT BUTTER

2 TBSP Milk Chocolate Chips

1 TBSP Peanut Butter

1 TBSP Heavy Cream

1 CUP Milk

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Editor's PICK!

AZTEC

2 TBSP Dark Chocolate Chips

20

Pinch of cayenne Pepper

1 TSP Ground Cinnamon

1 CUP Milk

U

er $5.0 0

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Take Out Special

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Feeds 4-6 People

LARGE 2-TOPPING PIZZA, FOUR SOFT SHELL TACOS AND CHII CON QUESO DIP

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Let us be your inspir ation onLine

inspiredlivingomaha.com Photo: Jeffrey BeBee

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STORY Marjie Ducey PHOTOGRAPHY Heidi Thorson

Next time you're at the salad bar, we'll bet you make some swaps.

Those little sunflower seeds almost did us in.

The whopping 320 calories for what surely was a small container of ranch dressing was avoided by slathering on just half.

Welcome to salad 101 with Hy-Vee dietitian Sarah Sortino.

Once January hits, and everyone is thinking weight loss, salads are a popular go-to item. But are they really that healthy?

Sortino helped us find out.

I created a salad. Then Sortino made one, and we compared calories.

It wasn’t good, but it also wasn’t horrible.

Sortino’s salad, although bigger, came in at 539 calories. Mine, 843.

SARAH SORTINO

SORTINO'S TIPS • SUNFLOWER SEEDS: There’s nothing wrong with sunflower seeds. Just don’t drown your salad in three tablespoons as I did. That’s 154 calories compared to the 51 for Sortino’s one tablespoon.

• DRESSING: Salad dressing can be a disaster. One of those seemingly small plastic containers is awash in calories. My light ranch dressing added 160 calories compared to 74 for Sortino’s mix of olive oil and balsamic vinegar.

• FRUIT: While tasty, both pineapple and grapes are high in sugar.

A much healthier fruit for your salad is in the berry class. Think blueberries or raspberries.

• VEGGIES: The one-fourth cup of edamame (soybeans) on Sortino’s salad is worth 94 calories. That’s a lot, but it provides needed protein and helps you to stay full longer. Chickpeas provide the same benefits.

• CHEESE: Instead of cheddar cheese, go for feta. It packs a stronger punch, so you don’t need to put as much on your salad.

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• CROUTONS: Avoid croutons and bacon bits along with creamy pastas. “They are no-nos,’’ Sortino said. Why? One tablespoon of pasta salad can add as much as 94 calories because of the mayonnaise. If you can’t give them up, use as little as possible.

• MEAT: If you want to add meat, chicken could be a better option than ham. Choose non-breaded meat whenever possible. Tuna is another excellent option.

• HEALTHY FATS: Avocado wasn’t available, but it’s always a wise choice for its good unsaturated fat, which helps you raise your good cholesterol level and lower the bad ones.

• EAT THE RAINBOW: Sortino challenges her customers to have five colors on their plate for every meal.

• TOTAL CALORIES: Aim for your salad to total 500 calories. That leaves you another 1,500 or so for the rest of the day on an average 2,000 calorie diet.

UPCOMING

FAMILY

CONCERTS! Sunday, Jan. 14 2 pm

ERNSTEIN

B MoMaha’s salad

sarah sortino’s salad

• 1 egg, 78 cals

• 1/4 cup chicken, 74 cals

• 7 croutons, 40 cals

• 2 tablespoons chickpeas, 26 cals

• 2 cauliflower florets, 16 cals

• 2 tablespoons feta cheese, 50 cals

• 1/4 cup pineapple, 21 cals

• 1 tablespoon cranberries, 33 cals

• 5 grapes, 17 cals

• 1 tablespoon sesame seeds, 51 cals

• 7 cherry tomatoes, 36 cals

• 5 snap peas, 5 cals

• 3 tablespoons sunflower seeds, 154 cals

• 1 tablespoon red onion, 4 cals

• 1/4 cup cheese, 110 cals

• 1/4 cup edamame, 94 cals

• 4 mushrooms, 5 cals

• 6 cherry tomatoes, 30 cals

• 2 tablespoons carrots, 6 cals

• 3 tablespoons blueberries, 17 cals

• 1/2 cup ham, 139 cals

• 2 tablespoons raspberries, 8 cals

• 2 cups lettuce, 16 cals

• 1/4 cup pineapple, 21 cals

• 4 tablespoons light ranch dressing, 160 cals

• 1 tablespoon chia seeds, 46 cals

TOTAL 843 calories

Sunday, Mar. 4 2 pm

Sherlock

H lmes ase of the Missing Music

Sunday, Apr. 15 2 pm

• 2 tablespoons shredded carrot, 6 cals • 1/2 tablespoon olive oil, 60 cals • 1 tablespoon balsamic vinaigrette, 14 cals

TOTAL 539 calories

Tickets $15 402.345.0606 OMAHASYMPHONY.ORG

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Struggling to exerciSe? Buddy SyStem iS your BeSt motivator Story Marjie Ducey

I

f you plan on starting a new exercise routine in January, don’t forget one of the most crucial components.

A buddy.

Studies have shown that people tend to make a better effort when they’re working as a team rather than individually.

It’s called the Kohler effect, said Matthew Garlinghouse, a clinical neuro-psychologist and assistant professor of neurological sciences at the University of Nebraska Medical Center.

“The exercise industry has caught on to this,’’ he said.

One study, Garlinghouse said, showed that 95 percent of people are likely to complete a weight-loss program if they start with a healthy group.

Once you’ve found a trusted friend or a group to work out with, it’s also important to set a specific goal.

Have a group goal, too. It’s motivating to know your numbers count toward something.

accountaBility. If you announce to the group that you plan to show up at 5:30 a.m. Monday, Wednesday and Friday to work out, you’re much more likely to follow through. It’s hard to turn off the alarm and go back to sleep if you know someone is waiting. miSery loveS company. It might come from the effort to find time to work out or the shared joy in conquering a tough workout – but you’re building group camaraderie. “Meet a couple of times a week if you can,’’ Garlinghouse said. “You need to do that to bond over the struggle.’’ poSitive competitiveneSS. If your workout buddy is burning 500 calories at spin class, you want to do it, too. In a group, nobody wants to be the weak link, so you try harder.

Studies show performances are as much as 24 percent better when done as a team rather than as an individual.

Find a Balance. Set a goal for the day as a group and stick with it. Be willing to say if you’ve reached your limit. “You have to figure out how to get experience in saying ‘I am done,’ so you can come back the next day and keep training,’’ Garlinghouse said.

Some people are just fine working out on their own. The endorphins that exercise creates are enough. Or maybe it’s just how well they look in their clothes. Then there is the rest of us.

2065823-01

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Scholarships and tuition assistance are available. For more information about Marian, contact Director of Admissions Molly Adams Woodman ‘97 at 402.571.2618, ext. 1161 or mwoodman@omahamarian.org.

marianhighschool.net 7400 MILITARY AVENUE, OMAHA, NE 68134 2065821-01

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Get ORGanized // amy tOkOs Amy Tokos is a Certified Professional Organizer and the owner of Freshly Organized. You can find more organizing tips at freshlyorganized.com.

ExErcisE: simplify your way to succEss if you're starting out the year bound and determined to exercise each week, here's a simple system to get you started.

FIND A BLOCK OF TIME

FIND A BUDDY

START SMALL

Meeting a neighbor for regular walks or scheduling sessions with a trainer can keep you motivated and accountable. Get an exercise plan on your calendar and make it a priority.

If you move a workout time, reschedule it right away.

A simple start is best and will go a long way.

If you work out at home, find some workout videos or apps and invest in a few pieces of equipment. Deb Gray, a personal trainer and the owner of Figure

by Faith, recommends dumbbells and a workout ball.

KEEP GEAR HANDY

EDIT YOUR SPACE

The best place to store your workout equipment depends on how motivated you are to work out and your space limitations. If you struggle to work out daily, having easy access to the equipment will be a motivator.

You can always hide the small equipment behind a couch or inside a cabinet. But be careful. Many of us have experienced the outof-sight, out-of-mind effect. If you need to see it to do it then don’t put it away.

If you’re setting up a dedicated workout space, eliminate any obstacles that will keep you from enjoying it.

Wall décor, temperature and entertainment are things to consider. If the space is boring and hot, you are less likely to go there for a workout.

LIMIT DISTRACTIONS

GUARD AGAINST GERMS

Working out can be noisy. If your space is near a child’s room, you’re less likely to want to work out while your child is sleeping, even though that may be your only opportunity.

As a general rule, wipe down equipment every few weeks. If it is shared equipment, wipe down after each use. If you forget when wipedowns are needed, setting an alarm on your phone or having set days (first and third Monday of each month) can be helpful.

The No. 1 challenge to exercising is finding the time. Be realistic about your goals and what is needed to accomplish them. The Department of Heath and Human Services recommends 150 minutes of aerobic training, plus two muscle-building sessions, per week.

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ORGANIZE YOURSELF If you work out away from home, keep your gym bag packed and ready at the door. If you work out early in the morning, consider sleeping in your workout clothes.

This minimizes the steps to getting out the door and is especially helpful on cold and dark winter mornings.

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Silly fun with a little cardio built in!

6 activities to get kids moving and laughing

T

heresa Lovings was thrilled when the Internet failed recently at her home.

It forced her two teens to actually put down their smartphones.

“It was an amazing 45 minutes for our family,’’ said the YMCA director of group fitness.

“As a mom who is busy and working and having sports activities, I find it hard to take time to remember just to be silly and have fun,’’ she said.

Here are activities that her family of five enjoys.

• Neighborhood walks, especially at Christmas. You burn some calories and your little ones enjoy the decorations. Make it more of an event and check out the holiday lights in downtown Omaha.

The Henry Doorly Zoo is another stop that pro-

•

•

•

•

vides lots of exercise as your family explores the grounds and exhibits.

Indoor Nerf gun fights.

You might have to straighten a few lamps, but the kids get some great cardio. You can, too, if you decide to join in. Your kids probably would love it.

Sledding. Sure, it’s a thrill going down the slope but you can’t beat the uphill climb for another run.

Snowball fight. Nothing gets the heart pumping like a good snowball fight. And if it’s too cold and nasty to go outside, find all sorts of indoor snowball kits online.

Family fitness challenge. See how many times each family member can go from a seated floor position to a standing position

in 60 seconds. Next, try pushups. “I am a huge fan of pushups as they help develop the muscles in the chest and engage the core as well,’’ Lovings said.

Finally, practice standing on one foot – while brushing your teeth!

Balance is a critical component of our health as we age, but working on balance also engages the muscles in our core, Lovings said.

• Baking. There’s no exercise with this one, unless you include eating. But one of the best ways the Lovings family chills out is by baking.

The kids love it, and it’s a great way to spend time together. “I don’t know if they like the results or it’s the activity itself,’’ Lovings said.

STORY Marjie Ducey

The Lovings family: Treynor, 8; Theresa, Trenton, 14; Walt, and Trinity, 16.

28

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29

STORY Marjie Ducey PHOTOGRAPHY Heidi Thorson

Y

ou just finished your workout at the gym.

You’re hot and sweaty and a refreshing smoothie sounds perfect.

Just be careful you’re not drinking in all the calories you just worked off. Some smoothies contain as much sugar as you’d find in a dozen doughnuts.

Instead of fresh strawberries and bananas, a purchased smoothie more likely includes fruit syrups or powders with added sugar and fat. Some have more in common with an ice cream shake than a healthy snack.

“You can make a healthy smoothie,’’ said Tracie TRACIE JACKSON

Jackson, a nutrition specialty services therapist with Nebraska Medicine. “But if you are looking at buying it somewhere it might not be all it’s cracked up to be.’’

Jackson, a dietitian since 1989, is not saying to avoid them completely. Just be a good consumer and read the labels.

“Get the information and decide how that fits into your dietary needs,’’ she recommended. “I would want one that had real fruit. Like berries, mangos or bananas, whatever, rather than a powder or a syrup.’’

If you are creating your own, and want to make them more nutritious, Jackson shares these tips: • If you are drinking a smoothie instead of eating a meal, fruit is a carbohydrate. It’s a source of quick energy that won’t sustain you for long. So add yogurt to give yourself some protein. Jackson will freeze fruit overnight, defrost it a little in the microwave, then put it in her Magic Bullet with some yogurt or skim milk and grind.

• Instant breakfast drinks and protein powders can add needed proteins and carbohydrates to your smoothie. Just make sure they are balanced – you don’t want all proteins.

• Some smoothie recipes call for things like honey, which sound healthy. But it’s just another version of a sugar, with added calories. “Fruit is sweet enough by itself,’’ Jackson said. “You don’t need to add anything.’’ But if you must, opt for unsweetened apple juice or pineapple juice.

• Vegetables such as spinach and kale are the perfect addition. “You don’t even know they’re in there and you just boosted the nutritional value,’’ Jackson said. “It’s going to add good things without adding anything detrimental.’’

30

helPFUl tiPS

Field and Farm Smoothie Makes 1 serving

1. Place 1 cup frozen fruit, 1 cup fresh spinach and ½ cup soft tofu in a blender. 2. Add ½ cup milk and blend until ingredients are smooth. 3. Use additional milk to obtain the consistency you like. 4. Add sweetener to taste. Serve immediately.

• Using frozen fruit eliminates the need for ice in your smoothie, which keeps the flavors bold and undiluted.

• Any milk beverage can be used in a smoothie depending on your taste and tolerance.

Cow’s milk and soy milk are the most nutritionally similar, providing around 80 calories a cup with 6-8 grams of protein and a small amount of fat. Other milk beverages are often higher in fat, lower in protein and may have added sweeteners.

• A smoothie may be enjoyed for the natural sweetness of the fruit or sweetened with sugar, honey, agave or no-calorie sweeteners.

31

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