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Celebrate National Blueberry Month

By: Morgan Robbins, RD, LD at LMC

July is National Blueberry Month – which means blueberry season is quickly approaching. Blueberries are generally ready to be picked late July to mid August. Don’t let their small size fool you; blueberries are packed with a nutritional punch that can benefit everyone’s diet.

blueberries2Phytonutrients in blueberries are called polyphenols which have antioxidant and anti-inflammatory properties. The anti-inflammatory properties of polyphenols help reduce the inflammatory process associated with chronic diseases such as cancer and cardiovascular disease.

Along with being delicious, blueberries have tons of health benefits too:
• 80 calories per cup- great for snacking
• Low in fat
• Almost four grams of fiber
• 25% of your daily Vitamin C- supports the immune system
• Great source of manganese- important for bone development and converting food into energy

This summer, try adding blueberries to your salads, oatmeal, pancakes, desserts, yogurts, smoothies and cereals. Try this blueberry smoothie recipe to beat the heat, a healthy treat that everyone is sure to enjoy!

Blueberry Smoothie
1 fresh or frozen banana, peeled and cut into pieces
6 oz plain, non-fat yogurt
¾ cup skim milk or milk alternative
1 Tbsp ground flaxseed
½ cup ice cubs (optional)
Blend until smooth! This smoothie provides approximately 200 calories, 4.5 grams fat (0gm saturated fat), 10 gm protein, 36 gm carbohydrates and 10 gm protein.

http://www.wholefoodsmarket.com/recipe/blueberry-banana-smoothie

http://www.blueberrycouncil.org/

Hand-Foot-And-Mouth Disease

What’s hand-foot-and-mouth disease and how do you catch it? A report on WIS-TV tonight revealed that some Midlands day care facilities are seeing an outbreak in children. In this news story, Dr. Brandon Emery of Lexington Pediatric Practice talks about the virus, prevention and treatment.

For more information on hand, foot and mouth disease, visit the American Academy of Pediatrics website by clicking here.

Hand-Foot-And-Mouth Disease Facts

Definition
A viral infection that causes mouth ulcers and tiny blisters on the hands and feet.

Symptoms
~Small, painful ulcers in the mouth, especially on the tongue and sides of the mouth
~Small, thick-walled water blisters (like chicken pox) or red spots located on the palms, soles and webs between the fingers and toes
~1 to 5 water blisters per hand or foot
~Small blisters or red spots on the buttocks
~Low-grade fever less than 102 degrees
~Mainly occurs in children age 6 months to 4 years

Return to School
~Can return to child care or school after the fever is gone (usually 2 to 3 days). The rash is not contagious.

Source: www.healthychildren.org

Rethinking a Summer Staple for July 4th

As the weather heats up, outdoor grills come out of hiding. July 4th gatherings often center around cooking in the great outdoors. And what holiday party would be complete without a hot, perfectly grilled burger. Consider these modifications to build a better, healthier burger.US_Flag

Choose your meat wisely. If ground beef is a must, choose a leaner variety such as ground sirloin. Ground sirloin or, even better, 93%/7% lean beef deliver great beef flavor but with less total and saturated fats. Ground turkey breast or even buffalo are other good options but will require some tricks to ensure a juicy burger. Try adding some slow cooked onions to the meat prior to making your patties. Or add cooked spinach (squeezed dry) and feta for a Mediterranean style burger.

Burgers
Go fishing. Fish burgers will provide even less saturated fat and more of the heart healthy omega-3 fatty acids. Roughly chop a cooked skinned salmon filet or sushi grade tuna steak and gently mix with scallions and other desired seasonings. Don’t over handle the fish however or you’ll end up with a mushy burger. If you have time, allow the patties to chill in the refrigerator before cooking so that they hold their shape. Or add an egg and breadcrumbs to bind the patty. Brush the grill grates with olive oil to prevent the burger from sticking.

Veg out. Frozen veggie burgers can be a great alternative if chosen wisely. Look for burgers with less than 500 mg of sodium per serving. Read the ingredient list and be sure you can identify most of the ingredients listed. “Textured vegetable protein” refers to the soy protein often used in veggie burgers. Veggie burgers should provide 5 g protein per serving if they are to be the only protein source at your meal. Another healthy and delicious vegetarian option is a grilled portabella mushroom cap. Combine garlic, balsamic vinegar and olive oil, brush over the portabella cap and let sit for 30 minutes prior to grilling for a meaty taste.

tomatos green bowlPile on the veggies. The skies the limit when adding veggies to top off your burger. Tomato season perfectly coincides with grilling season. Romaine lettuce adds the perfect crunch. And grilled or raw, pile on the onion of your choice.

Banish the bun. Why not serve your burger wrapped in a lettuce leaf or on top of fresh salad greens. If using the basic bun, serve our burger open faced or choose whole wheat buns with > 2 g fiber per serving.