By Mayra Rodriguez.
I think a good idea for our first blog post to be a recipe post…ice cream!
It’s summertime and most people, if not everyone, loves ice cream on a hot summer day. Of course, this recipe is a healthy alternative. And, it includes only one simple delicious ingredient…bananas! Bananas are not only readily available but also have great nutritional value. Bananas contain 22% of the daily value for vitamin B-6, 17% of the DV for vitamin C and 12% of the DV for both potassium and fiber.
Recipe: (Makes one medium bowl-one serving)
Ingredients: 3 very ripe bananas
Equipments: Food processor/ blender
Chop bananas into small pieces
Place into container and freeze overnight or for five hours
Take frozen bananas out of freezer and place into food processor (blender will work as well)
Blend the mixture until it resembles soft serve ice cream.
Serve with love!
Note: If you wish to get more creative, feel free! You can add vanilla extract, cinnamon, frozen blueberries, almonds, peanut butter (preferably ‘all-natural’), or any other tasty treats! If you chose to add vanilla extract or cinnamon, make sure to add before blending (before step 4).
Health tip of the day: Eat less sodium
Sodium can be quite sneaky and add up to unhealthy amounts in your diet. The Dietary Guidelines for Americans, 2010 recommend that Americans aged 2 and up consume no more than 2,300 milligrams (mg) of sodium per day. Keep in mind; 5 mg equals about one teaspoon.
Eating too much sodium puts Americans at risk for developing serious medical conditions, like high blood pressure, heart disease, and stroke.
So how can we avoid eating too much sodium? First thing to keep in mind when trying to make any healthier lifestyle change is to not make too changes at once. It is much more effective to make small changes over an extended period of time. It is also important to note where most of our sodium intake comes from; the majority of the sodium that Americans consume—more than 75%—is found in processed food and restaurant meals.
When food shopping, it is very important to check food labels. Although this may be time consuming, your health is well worth it. Try to choose products with 5% Daily Value (DV) or less. A sodium content of 20% DV or more is high. Also look for products labeled “low sodium”, “no salt added”, or “reduced sodium.”
Limit processed foods – especially foods that are salted, smoked, or cured, like hot dogs, bacon, and deli meats. Instead, load up on foods that are naturally low in salt, such as vegetables, fruits, beans, and peas. Fresh, frozen, and dried options are all good choices.
Preparing home cooked meals is highly recommended and is also a great opportunity to practice healthier habits. If you use canned foods that aren’t low sodium, rinse them before eating to wash away some of the salt. Don’t add salt to the water when you cook pasta or rice but instead try different herbs and spices to flavor your food, like ginger or garlic.
Remember, like all things in life, to take these tips in moderation! Even making one simple change per week will eventually lead to a better quality of life!