Welcome to Week 2 of Nutrition Class!!

Soda and Your Body https://www.youtube.com/watch?v =9A0pbuIAEPg http://www.medicaldaily.com/bye-bye-sugary-drinks-what-happens-your-body-when-you-stop-drinking-soda-326034

Diet vs. Regular Soda-- Which is really better? Regular Soda: -High in calories -Does not contain artificial sugars, but high in regular sugar and high fructose corn syrup Diet Soda: -fewer calories -doesn’t cause tooth decay -artificial sugars have been shown to increase hunger & cause weight gain

How to Detox from Soda: Try carbonated water with a splash of juice or a squeeze of fresh lemon or lime. OR try carbonated water with coconut water, which is low in sugar and high in potassium. Switch from regular soda to diet soda Try and eat foods like beans, eggs, and fish! They contain amino acids which help reduce sugar cravings Track your soda intake Keep less soda in your home Prepare for caffeine withdrawal-- ibuprofen can help with headaches!

Soda Alternatives flavored water juice seltzer/ sparkling water juice spritzers (carbonated juices) sports drinks iced tea (e.g. iced green tea) or tea Minty water w/ lemon milk alternatives (soy, almond, hazelnut, hemp, oat, rice, etc.) water with stevia (a no-calorie sweetener).

Recipe of the week: Avocado Greek Yogurt Chicken Salad 3 Cups Shredded Chicken 1 ripe avocado 1 tbsp lime juice ½ tsp garlic powder 1 tbsp red onion Salt & pepper to taste 2 tbsp greek yogurt 1 tbsp diced red onion Stir together shredded chicken, mashed avocado, plain Greek yogurt, and lime juice. If mixture seems dry, add another spoonful of Greek yogurt. Add diced red onion, salt, pepper, garlic powder, and cilantro, and stir to combine. Taste to adjust spices to your preference. Serve on wheat bread or a sandwich thin, with crackers, or enjoy by itself.

Recipe of the week: Healthy Sweet Potato Fries Sweet: Spicy: ~ 1 ½ Tbsp sugar ~ ½ - 1 tsp cayenne/red pepper ~ 1 tsp ground cinnamon ~ ½ Tbsp cumin powder ~ ½ tsp salt ~ ½ tsp garlic powder ~ 2 lbs uncooked sweet potatoes ~ 2 lbs uncooked sweet potatoes ~ 2 sprays cooking spray or 1 tbsp olive oil ~ 2 sprays cooking spray or 1 tbsp olive oil ~ ½ tsp salt & pepper (or to taste) *Pre-heat oven to 425. Wash the potatoes. Slice the potatoes into thin pieces. Spray or drizzle olive oil on the potatoes in a baking pan. Sprinkle the seasonings on the potatoes and toss. Bake for 15 minutes. Continue cooking for 5 minutes at a time until desired crispiness is achieved.