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Super Easy Green Tea Smoothie
Serves 1
Ingredients
1 green tea bag (or 1 tsp. green tea powder)
¾ cup boiling water
1 small, ripe, mashed banana (about ½ cup)
½ cup crushed ice
1 Tbs. orange juice concentrate
½ tsp. minced fresh ginger
honey or sugar to taste
Directions
1. Brew green tea in water. Steep to desired strength and discard tea bag. Refrigerate 30 minutes or until cool.
2. Purée tea, banana, ice, orange juice concentrate and ginger in blender until smooth. Add sweetener.
3. Drink immediately, or place in freezer for up to two hours, or until ready to serve. (If the smoothie freezes too much, just chop it up with a spoon.)
Nutrition Information
Calories: 126, Protein: 1 g, Total Fat: 5 g, Saturated Fat: 0 g, Carbohydrates: 32 g, Cholesterol: 0 mg, Sodium: 2 mg, Fiber: 3 g
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Green Tea and Cancer
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 Like green tea? Drink up! Not only is green tea a great calorie-free, caffeine-free hydrator, it may reduce your cancer risk. A recent study at Vanderbilt University found that women who drink green tea may lower their risk of developing some digestive system cancers, especially cancers of the stomach/esophagus and colorectum.
To determine green tea's impact on cancer risk, the investigators surveyed women enrolled in the Shanghai Women's Health Study, a population-based study of approximately 75,000 middle-aged and older Chinese women.
During the initial interview, participants were asked if they drank tea and, if so, the type of tea and the amount consumed. Most of the Chinese women reported drinking primarily green tea. The researchers also asked about other lifestyle factors including diet, exercise habits, education level and occupation.
The researchers found that regular tea consumption, defined as tea consumption at least three times a week for more than six months, was associated with a 17 percent reduced risk of digestive cancers. And those who consumed about two to three cups per day (at least 150 grams of tea per month) had a 21 percent reduced risk of digestive system cancers.
Bottom Line: Tea contains polyphenols or natural chemicals that include catechins like EGCG and ECG. Catechins have antioxidant properties and may inhibit cancer by reducing DNA damage and blocking tumor cell growth and invasion.
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Junk Food's Effects, More than Skin-deep
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 "Oh I'll just have pizza tonight and eat better tomorrow." Have you ever used this rationale? When we're only thinking of calories, this thinking may be logical. However, what we eat affects more than just the number on the scale; there are many changes going on inside our body every time we eat.
Researchers at the University of Montreal-affiliated ÉPIC Center of the Montreal Heart Institute found that eating a single junk food meal (full of saturated fat) is detrimental to our arteries immediately. The good news is that this effect was not seen in the arteries of those who ate Mediterranean diet based meals, which are rich in good fats such as mono-and polyunsaturated fatty acids.
This study was performed with 28 non-smoking men who ate the Mediterranean type meal first, and then the junk food meal one week later. Before beginning, the men underwent an ultrasound of the antecubital artery at the elbow crease after fasting for 12-hours to assess their baseline endothelial function. By measuring endothelial function, it is possible to determine how easily the arteries will dilate after a temporary, five-minute blockage. Endothelial function is closely linked to the long-term risk of developing coronary artery disease.
Researchers then tested the effects of each meal. The first was composed of salmon, almonds and vegetables cooked in olive oil, of which 51% of total calories came from fat (mostly monounsaturated fatty acids and polyunsaturated fats.) The second meal consisted of a sandwich made of a sausage, an egg, and a slice of cheese and three hash browns, for a total of 58% of total calories from fat--mostly saturated fat. At two hours and four hours after each meal, participants underwent further ultrasounds of the antecubital artery to assess how the food impacted their endothelial function.
The researchers found that after eating the junk food meal, the arteries of the study participants dilated 24% less than they did when in the fasting state. In contrast, the arteries were found to dilate normally and maintain good blood flow after the Mediterranean meal.
Bottom Line: Junk food has become a dietary staple for many people, rather than just a "sometimes food." As this study shows, meals high in saturated fat are not only high in calories but can immediately impact our heart health.
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| About Sensible Nutrition |
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Ever wonder if your metabolism is keeping you from reaching your weight goals? Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment.
About Sensible Nutrition
Sensible Nutrition is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes the United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, the Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com.
SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals! Gift certificates are available!
Debra Wein, MS, RD, LDN, President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Training Journal, has been quoted in Family Circle, Muscle & Fitness, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56, Channel 5, New England Cable News and several radio stations.
Contact us at www.sensiblenutrition.com or 781-741-5483. |
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