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June 2014
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Naturally Sweet Summer
Greetings!
 
 Naturally Sweet Summer

The warmer weather is finally here! Not only does this mean time for fun outdoors, but also a chance to explore the variety of fresh fruits and vegetables that are now in season. This summer I would like to challenge you to step out of your comfort zone, try some new foods, and add color to your plate. Summer produce is an easy way to brighten up any meal or snack, while also adding a hint of natural sweetness. Experimenting and trying new fruits and vegetables in recipes or meals is a fun thing to do for the whole family.

Share with me how you plan to add more color into your meals this spring and summer.  

 

 

- Elizabeth 

Sweet Summer Foods: 

 


Berries and melons are two of the most popular kinds of fruit that can be found in the summer time. These fruits are refreshing, low-calorie snacks that also provide us with many great health benefits.

1. Berries: Most berries are good sources of vitamin C and fiber, while also containing beneficial bioflavonoids that protect against cancer.
  • Strawberries: Low in calories but high in the soluble fiber pectin, which helps to lower cholesterol. Strawberries are also one of the highest fruit sources of vitamin C. In fact, one cup of strawberries provide 100 percent of the recommended daily amount.
  • Blueberries: Often referred to as a "power food", blueberries are one of the best sources of antioxidants among fruits and vegetables. They are also high in anthocyanins, a flavonoid that works to prevent heart disease and cancer while improving memory and brain function.
  • Blackberries: The many tiny seeds in blackberries make them good sources of both soluble and insoluble fiber. Plus, blackberries contain ellagic acid, which has cancer fighting properties!
  • Raspberries: These tiny red berries are nutrient packed and an excellent source of vitamin C, folate, iron, and potassium. They are also a good source of insoluble fiber that prevents constipation, and soluble fiber that helps control cholesterol levels.

2. Melons: The high water content of melons allow them to be high-volume, but also low-calorie, sweet and flavorful treats that keep us hydrated and satisfied.
  • Honeydew Melon: One cup of cubed honeydew melon provides 34% of the recommended daily intake of vitamin C. This delicious melon also contains high levels of potassium, which promote healthy blood pressure.
  • Watermelon: Identified as one of the best dietary sources of lycopene, an antioxidant linked to the prevention and treatment of certain types of cancers. Watermelon is also rich in amino acids that help promote cardiovascular health by relaxing blood vessels and improving circulation. As an added bonus, a 10 ounce wedge has about 1/3 of the recommended daily value of vitamins A and C.
  • Cantaloupe: Excellent source of beta-carotene and vitamin A, which promote healthy eyesight and prevent the development of cataracts and other vision-related diseases. This melon is also high in vitamin C and antioxidants to help fight free radicals and prevent cell damage in the body while promoting a healthy immune system.

Other fruits and vegetables in season to add color to your plate this summer include: boysenberries, soybeans, eggplant, cucumbers, grapefruit, tomatoes, peaches, passion fruit, shallots, winged beans and summer squash.


 

Quote of the Month:   

"When your life feels black and white, make sure that you dream in color."
- Author Unknown

 

 Scripture of the Month

 

Matthew 7:13-14

 

Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction,
and many enter through it. 

But small is the gate and narrow the road that leads to life,
and only a few find it.

In This Issue
Recipe of the Month: Nectarine Berry Salad


This simple but delicious salad is a cool and refreshing treat that is easy to make for any occasion! Serve this sweet salad, accented with lime, over ice cream, yogurt or as a refreshing dip for crackers or on crunchy crostinis. It can pair with sweet or savory dishes and features the best of juicy summertime fruit.

Prep Time: 15 minutes

Cook Time: 0 minutes

Servings: 4 to 6 servings

INGREDIENTS

1 tablespoon honey
1 tablespoon lime juice
1 teaspoon lime zest
1/4 teaspoon salt
1 package (6 ounces or 1 1/3 cups) Driscoll's Blackberries, chopped
1 package (6 ounces or 1 1/3 cups) Driscoll's Raspberries, chopped
2 nectarines, pitted and chopped
2 teaspoons chopped fresh mint

DIRECTIONS

Whisk together honey, lime juice, lime zest and salt in a medium bowl. Stir in blackberries, raspberries, nectarines and mint.

Nutrition facts for cup: 80 calories, 0.4 gm fat, 0 mg cholesterol, 146 mg sodium, 21 gm carbohydrates, 3 gm fiber, 1.6 gm protein
10 Cool and Colorful Summer Treats

Here are some examples of healthy and colorful cold summer snacks that are great treats for this warmer weather! These snacks are also easy and portable so that they won't interrupt your summer fun!

Frozen grapes or berries

Homemade fruit smoothie popsicles (make your favorite smoothie and place in popsicle mold or cups with popsicle sticks)

Blueberries dipped in Greek or plain yogurt and then frozen

Frozen banana "ice cream" (mashed bananas put in the freezer)

Fresh fruit kabobs (string your favorite fresh fruit onto a kabob stick for a fun and easy way to eat fruit)

Mini cucumber sandwiches (cheese and a lean deli meat between two slices of cucumber)

DIY frozen Greek yogurt with or without fruit (for a popsicle version, stick a popsicle stick through the wrapper of an individually packaged cup of yogurt and stick it straight in the freezer)

Peanut butter power balls (peanut butter, oatmeal, and dried fruit such as apricots, cranberries, raisins, etc, blended together, rolled into a ball, and put in the fridge to form)

Melon balls (scoop out different types of melon with a small ice cream scoop, cookie cutter, or other utensil)

Frozen yogurt drops (drop small amounts of your favorite Greek or other yogurt onto a pan and place in the freezer)
 
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About Elizabeth

Registered Dietitian 

Certified Dietitian/Nutritionist

Weight Loss Coach

 

Elizabeth has a passion for helping people achieve permanent weight loss  and optimal health. Having struggled for over twenty years with her weight, Elizabeth used a faith-based approach to lose 115lbs. which she has kept off for over 11 years. She uses the same strategies, along with her twenty-year plus background in counseling, to provide a faith-based approach to her nutrition and wellness services that include:

  • Online & Onsite Weight Loss Programs
  • Individual Nutritional Consultation & Coaching
  • Emotional Eating Support Groups
  • Nutrition & Wellness Seminars
  • Shopping Smart Supermarket Tours

Elizabeth maintains a full-time private practice and consults for supermarkets, senior citizen programs and child care centers. She has a Master's Degree in Rehabilitation Counseling from New York University, and is a Certified Rehabilitation Counselor, Certified Nutrition and Wellness Consultant, and Weight Loss Coach.

Elizabeth M. Madison, ElizabethMadisonNutrition/Weight Loss Transformation, LLC. | 718-276-6037 | elizabeth@weightlosstransformation.com | http://www.weightlosstransformation.com
Office: 219-10 South Conduit Avenue - Lower Level 1
Springfield Gardens, NY 11413

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