Jeanette Kimszal, RDN

I help improve thyroid health and determine gluten sensitivities

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Cauliflower & Butternut Squash Mash

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Disclaimer: Some of these links are affiliate links, that means when you sign up or purchase from these links I might receive a small commission at no extra cost to you. However, I only promote products and services I love!

With the fall in full bloom I am always trying to experiment with different squashes. This time I mixed mashed cauliflower with butternut squash. This squash is a great compliment to the cauliflower providing a taste that has been described as sweet potatoes and pumpkin but sweeter.

Cauliflower & Butternut Squash Mash
 
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Jeanette Kimszal:
Ingredients
  • 2 lb butternut squash peeled, and cubed
  • 1 lb cauliflower chopped into florets
  • 2 cups Bone Broth (I like this one by (I like Kettle & Fire)
  • ½ tsp cumin
  • ½ tsp paprika
  • ½ tsp turmeric
  • ½ tsp ground mustard
Instructions
  1. In a large pot place the bone broth and cauliflower and cook on medium to low heat until the cauliflower is soft
  2. Add the butternut squash to the pot and cook until it is soft
  3. Add the cumin, paprika, turmeric, and ground mustard to the veggie mixture
  4. Take an emersion blender (I like this one by (I like Quisinart) and mix the cauliflower and butternut squash until mashed
  5. Let cool and serve
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Is the Phosphorus in Your Diet Hurting Your Health?

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Phosphorus is the most abundant mineral in your body next to calcium.

Like calcium it is also essential for bone health. If your phosphorus balance is off it can weaken bones and lead to osteoporosis.

Phosphorus is also essential for cell growth, maintenance, and repair. It helps to filter waste from the kidneys, creates DNA, and gives your body the ability to manage and store energy so you can get through your day. It is also important for your muscle and nerve cells. Phosphorus regulates muscle contraction, the beating of your heart, and can help reduce muscle pain from over performance.

Other nutrients also depend on phosphorus for their enhanced absorption. This includes vitamins B and D as well as the minerals iodine, magnesium, and zinc.

The RDA for phosphorus is 700 mg per day for healthy adults. This will keep the blood in a healthy level of 2.5 to 4.5 mg/dL.

WHAT CAUSES A LOW LEVEL OF PHOSPHORUS
– Health condition like diabetes and alcoholism
– Medications like antacids, insulin, ACE inhibitors, corticosteroids, antacids, anti-convulsants
– Lack of calcium

EFFECTS OF TOO HIGH OR TOO LOW PHOSPHOROUS
– Heart disease
– Joint pain
– Fatigue

PHOSPHORUS IN FOOD
Phosphorus is commonly found in foods likes milk, nuts, eggs, and poultry. Now more and more it is being used as a preservative in packaged foods and drinks.

It is used in everything from breads and baked goods as well as sodas and meats. It acts as a leavening agent to help baked goods rise and an emulsifier for cheeses and canned soups. Phosphorus gives color to french fries and flavor to cola.

Phosphorus salts have been added to meat, poultry and seafood in order create a juicier product after it is frozen and reheated.

BE WARY OF PHOSPHORUS ADDITIVES IN YOUR FOOD
With phosphorus being added to all these foods as a preservative people are getting more of it than the recommended amount. Especially those who have a phosphorus restriction or suffer from kidney issues.

For example a 12 oz cola has 60 mg of phosphorus in it. This is 9% of the RDA, while this seems low it if you are drinking a couple sodas a day the amount of phosphorus can triple. Pair that with some other phosphorous added foods and it can add up quickly.

Phosphorus additives are easily metabolized by the body. This can be concerning when research shows daily consumption can be over 1 gram (1,000 mg) when eating a diet high in processed foods.

So how much is too much? The tolerable upper limit for phosphorus set by the US Food and Nutrition Board is between 3 and 4 grams per day. As you can see high consumption of phosphorus containing products may push your intake over the limit.

It is common to get too much phosphorus and especially if you are eating a lot of fast food and soda. This high intake of phosphorus can wreak havoc on your bones.

High-normal phosphate levels have also been linked to a higher risk of cardiovascular disease, calcium deposits, and hardening of the arteries in the heart. This has been seen even in healthy young men.

If you are concerned about the phosphate additives in your food I urge your to read food labels. If you see the words “phos” in the ingredient list that is an indication the food product contains phosphate preservatives.

The best advice would be to consume a diet rich in plant foods like vegetables and lean proteins. I advise clients to get about 9 to 10 servings of vegetables a day. This is about 4 and a half to 5 cups of veggies. Add at least 1 to 2 cups of veggies to each meal and you will reach the recommended intake.

Avoid consuming too many processed packaged foods or you could end up with more phosphorus in your diet.

Unsure of your phosphorus intake? Comment below with any questions

Sources:
http://www.healthline.com/health/phosphorus-in-diet#Overview1
lpi.oregonstate.edu/mic/minerals/phosphorus
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820054/
https://www.ncbi.nlm.nih.gov/pubmed/12753675

How Much Sugar Is In Your Ice Cream?

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With the sun beating down like it’s summer I see a lot of people frequenting the ice creameries craving some cool treats. The only downside to these desserts is they are loaded with sugar.

Ice cream can have up to 6x times the amount of sugar you should have for the whole day. Top it with a cone and sprinkles and you are getting an additional 16 – 24 grams of sugar (4- 6 tsp)!

Keep in mind we should STRIVE for NO added sugar. But if you do have sugar you want to consume only 25 grams (6 teaspoons) of added sugar a day if you are HEALTHY, if you have a health condition you should really have no added sugar or stick to 15 grams (4 teaspoons) a day.

Here are a list of some popular places that add a ton of sugar in their ice cream treats even in the small and kid sizes.

Cold Stone Creamery

– Like It size 28 – 37 grams (7 to 9 tsp) – 1 to 1.5 x the added sugar for your day
– Love It Size- 46 – 60 grams (11.5 – 15 tsp) – 1.8 – 2.4x more
– Gotta Have It – 68 – 89 grams (17 – 22 tsp) – 2.7 – 3.5x more

Dairy Queen Blizzard

– Blizzard Large – 97 – 158 grams (24 – 39.5 tsp) ~4 to 6x more
– Blizzard Medium – 53 – 121 grams (13 – 30 tsp) ~5 x more
– Blizzard Small – 41 – 87 grams (~12 – ~22 tsp) ~3.5 x
– Blizzard Mini – 41 – 48 grams (10 – 12 tsp) – 2 x more

Sundaes

– Large – 58 – 84 grams (~15 – 21 tsp) – 2 – 3x more
– Medium – 40- 60 grams (10 -15 tsp) – 1.6 – 2x more
– Small – 28 – 41 (7 – 10 tsp) – 1.6 x more

Dairy Queen Julius (grams sugar)

– Large – 101 – 151 (25 – 38 tsp) – 4 -6x more
– Medium – 65 – 99 (16 – 25 tsp) – 2.6 more
– Small – 51 – 75 (~13 – ~19 tsp) 2-3x more

Smoothies (grams sugar)

– Large – 73 – 105 (18 – 26 tsp) – 2 – 5x more
– Medium – 59 – 86 (15 – 22 tsp) – 2-3x more
– Small – 44 – 64 grams (11 – 16 tsp) – 2.5x more

Dairy Queen MooLattes

– Large – 77 – 108 grams (19 – 27 tsp)
– Medium – 73 – 84 grams (18 – 21 tsp)
– Small – 58 – 77 grams (14.5 – 19 tsp)

Even the light smoothies have a lot of sugar!

Dairy Queen Light Smoothies

– Large – 38 – 66 grams (~10 – ~17 tsp) 1.5 – 2x more
– Medium – 38 – 52 grams (9.5 – 13 tsp) – 2x more
– Small – 32 – 39 (8 – 10 tsp) – 1.5x more

Dairy Queen Banana Split – 73 grams (18 tsp) ~3 x more
Dairy Queen Peanut butter parfait – 74 grams ( ~18 tsp) – ~3x more

Rita’s Ice Cream
-Kids Size 41 – 64 grams (10 – 16 tsp) – 2x more
-Kids Size Italian Ice – 22 – 73 grams (5.5 – 18 tsp) ~3x more
-Kids Size Custard – 20 – 24 grams ( 5 – 6 tsp) the daily intake

Regular Size Rita’s Ice – 40 – 96 grams (10-25 tsp) 4x more

Regular Size Cream Ice – 44 – 113 grams (10-28 tsp) 4.5x more

Large Ice Size – 90 – 148 grams (22.5 – 37 tsp) – 3-6x more

Large Ice Cream – 69 – 179 grams (17 – 45 tsp) – 2-7x more

Baked Waffle cone – 14 grams (10 tsp)
Baked Waffle bowl – 14 grams ( 10 tsp)

Waffle cone – 6 (1.5 tsp)
Waffle bowl – 5 (1.25 tsp)

Dairy Queen Cones- still have a lot of sugar for one serving!

– Kid’s – 18 grams (4.5 tsp)
– Small- 26 grams (6.5 tsp)
– Medium – 36 grams (9 tsp) 1.5x more
– Large – 52 grams (13 tsp) 2x more

Cold Stone Waffles

– Waffle Cone or Bowl – 14 grams (3.5 tsp)
– Dipped Walfle Cone – 31 grams (7.75 tsp)
– Sugar cone – 3 grams (0.75 tsp)

1/2 oz of Rainbow or Chocolate Sprinkles (10 grams (2.5 tsp)

TO SUM IT ALL UP
If you are constantly jonsing for ice cream it could really be a signal of another deficiency. Often when we crave cold foods we are dehydrated.(1) Try having some water to quench your craving.

Sugar is very addicting and it is best to try to stay away from all the extra added sugar in your diet.

Be aware and check how much sugar is in your treat. Are you going to a small mom and pop joint? Ask to find out how much sugar is added to your treats.

Do you have a health condition? You want to stick to less than 15 grams of sugar (4 teaspoons) a day. Some of this stuff have three times that amount.

If you are craving the sweet stuff look for ice cream brands that have less than 15 grams per serving or eat less of sugar. Also take into account your serving size. If you can get a kiddie cone or smaller cup that will cut back on the amount of sugar in your ice cream.

Think the sugar free version is better? They are often filled with artificial sweeteners which can wreck havoc on your digestive system and make you crave even more sweets

Try making your own blend of fruit and ice with no added sugar. The fruit alone is pretty sweet.

How much ice cream do you eat? Questions about how to swap out healthy treats for these sugar laden foods? Contact me HERE!

5 Tips to Have the Best Summer Season

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The unofficial start of summer heading is our way! The promise of warm weather and long days is a breath of fresh air after the harsh cold winter.

As the new season rolls in with it comes a rise in beach and poolside parties, BBQ’s, and other weekend get togethers. It can become an eating frenzy leaving you feeling guilty and full.

Don’t let the summer excitement keep you in fear of enjoying yourself this summer. Instead stick to these 5 tips when going to that event this summer

  1. Have a snack before you go: This is one of the biggest mistakes to make before going to an event. Even if there is going to be food flowing at the party. I always try to have a snack before hand so I am not ravenous upon entry. This way you won’t devour everything in sight.
  2. Drink in moderation: 1 drink can quickly turn into 3 and 4 and before you know it you are wrecked. Take your time in to sip on that drink and relish in it. I usually recommend clients to have only 1 or 2 drinks and get plenty of water especially if you are going to be outside. The worst combination is alcohol dehydration and the sun. Stay away from soda or other sugary mixers. Opt for a squeeze of orange, lemon or lime to flavor your drink.
  3. Pack on the protein: Look for dishes that have lean protein and use a lettuce wrap instead of a bun. Some foods will only make you more hungry: bread, pasta, potato chips, pretzels, etc. If you eat these have smaller portions and be sure to combine them with a protein (meat, beans, legumes, nuts and seeds).
  4. Bring Something: When in doubt I will bring something I know I can eat. Usually a veggie platter or some kind of appetizer. This way I can fill up on nutrients and not worry about eating too many foods that will not satisfy my hunger.
  5. Be Mindful and Intuitive: Listen to your body. If you have an issue with over eating be sure to stop and think about what you are doing. Eat slowly and enjoy your food. With every bite ask yourself, “How does it make you feel?” Listen for hunger cues. Leave room for what you want to try but also be mindful to know if you are too full to keep going.

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Mango Salsa

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Salsa is one of my favorite snacks to make. This salsa only has a few ingredients and can be made in a short time.
Some people only use it as a dip but it is a great addition to any dish. This particular salad does not have any tomatoes so it is good for those who are not consuming nightshades or on the Autoimmune Protocol.

Mangoes are one fruit that is rich in nutrients. It has a high amount of vitamin C and also contains folate and B9. Other B vitamins that are present in smaller amounts are B1,B1, B2, B3, B5, and B6. These vitamins are what give your body energy and help you get through your day. So adding a fruit like mango to your diet can be a good substitute for that sugary snack that you are relying on for energy. The bright orange hue of the fruit tells that it is also rich in anti-oxidant properties which are good for improving your health.

Mangoes are a great fruit to add to sweeten dishes naturally. I like to add it to my coleslaw and it makes this salsa taste delicious.

Mango Salsa
 
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Ingredients
  • 1 mango peeled, pitted and diced
  • 1 lime juiced
  • 1 red onion diced
  • 2 tbsp fresh cilantro chopped
  • 1 jalapeño pepper chopped
Instructions
  1. In a medium bowl place the mango, onion, cilantro and the jalapeño pepper cover with lime juice and mix well.
  2. Place in a sealable container and refrigerate for 30 minutes or over night
  3. Serve with your raw veggies
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Tomato, Onion, & Green Bean Chia Salad

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Disclaimer: Some of these links are affiliate links, that means when you sign up or purchase from these links I might receive a small commission at no extra cost to you. However, I only promote products and services I love!

With the warmer weather I always opt for food that does not have to be heated in order to save myself from sweltering with the oven on. This particular salad I decided to add some chia seeds to the dressing in order to add a little more fiber and protein. It features summer favorites tomatoes and cucumbers with zucchini, and avocado for a veggilicious and tasty meal that can be served anytime of the day.

Tomato, Onion, & Green Bean Chia Salad
 
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Ingredients
  • 3 plum tomatoes chopped
  • 1 onion diced
  • 1 cucumber peeled, seeded, and diced
  • 2 Zucchinis peeled and made into noodles
  • 1 cup green beans washed, with the ends snapped off and cut in half
  • 1 avocado mashed
  • 1 tsp apple cider vinegar (I like Braggs)
  • 3 tbsp chia seeds
  • 1 tsp cumin
  • 1 tsp garlic powder
Instructions
  1. Dressing Instructions: in a medium size mixing bowl add avocado, apple cider vinegar, 1 tsp cumin, 1 tsp garlic powder, 3 tbsp chia seeds
  2. Place all the ingredients in a medium sized bowl add the dressing, mix, and serve
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