Health and Nutrition Guru-Janna Travato

Now is the perfect time to take advantage of healthy fruits and vegetables. Items are in season that may not be available year round.  Peaches make their debut this time of year giving variety and flavor to dishes. They contain natural sugars which the body digests differently than unhealthy refined sugar.  You get the sweet taste without the guilt!  In the summer I like to buy a batch fresh and local; then cut them up, and freeze them for later. 

In these smoothies you will also find leafy greens like kale and spinach.  Both sources of vitamin E; which affect the immune system.  Berries are filled with antioxidants helping to reduce free radicals.  Plus, flaxseed can help with inflammation due to its omega-3 content.  So enjoy these smoothie recipes throughout the summer.  Both great options to incorporate in an anti-inflammatory diet!

The Berry Healthy Smoothie (2 Servings)
1 C. Almond Milk
1 Medium to Large Banana
½ C. Raspberries
½ C. Blueberries
½ C. Blackberries
1 ½ C. Strawberries (Frozen)
1 Tbsp.  Ground Flaxseed

Nutritional Facts: Per Serving
Total Calories 215 Calories
Protein 4 g
Carbohydrate 46 g
Dietary Fiber 12 g
Total Sugars 25 g
Added Sugars 3 g
Total Fat 4 g
Nutrition Analysis provided by: www.SuperTracker.usda.gov

Peach Green Machine (2 Servings)
1 C. Coconut Water
1 Large Banana
1 C. Spinach (chopped)
1 C. Kale (chopped)
1 ½ C. Peaches (chopped and frozen)

Nutrition Facts: Per Serving
Total Calories 224 Calories
Protein 6 g
Carbohydrate 53 g
Dietary Fiber 8 g
Total Sugars 38 g
Added Sugars 6 g
Total Fat 1 g
Nutrition Analysis provided by: www.SuperTracker.usda.gov

References
The National Center for Complementary and Integrative Health. (2013, November ). Antioxidants and Health: An Introduction . Retrieved from The National Center for Complementary and Integrative Health Web Site: https://nccih.nih.gov/health/antioxidants/introduction.htm
Turley, J. P. (n.d.). Food Values, Diet Design and Health Course Materials. Weber State University.
U.S. Department of Agriculture. (2015). My Recipe . Retrieved from Choose My Plate Web Site: https://www.supertracker.usda.gov/MyRecipe.aspx

For more information go to: https://choosemyplate.gov

Read Janna's Question and Answer page here. 


Janna Trovato is a senior at Weber State University working to obtain a Bachelors of Integrated Studies (BIS) Degree majoring in nutrition, health promotion, and health administrative services.  After graduation she plans to obtain a Master’s Degree in Public Health as well as Hospital Administration.  She recently interned for The Utah Department of Health’s, Office of Public Health Assessment and currently works for Intermountain Healthcare.  Janna was diagnosed with Lupus in December 2012. Since then, personal experience has influenced her education and advocacy for health and nutrition.

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