Tag: Healthaware

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Milk really does do a body good. It’s high in calcium, vitamin D and potassium. And it’s also rich in a beneficial protein called casein! @ClevelandClinic

Protect and build muscle while getting essential amino acids and calcium with this protein

Milk really does do a body good. It’s high in calcium, vitamin D and potassium. And it’s also rich in a beneficial protein called casein (pronounced ”KAY-seen“).

If you’re a regular dairy milk drinker, you’re already getting some benefits of casein. But you may want to consider adding more casein to your diet. Athletes and bodybuilders have been using casein protein powder for years. But the benefits of casein aren’t just for pro sports players.

“Protein is a vital part of any balanced diet,” says registered dietitian Elyse Homan, RD, LD. “But different proteins have different effects. Understanding how each protein works is beneficial, especially if you’re supplementing with it.”

What is casein?

Casein is the main protein found in dairy milk, which includes the milk from:

  • Cows.
  • Goats.
  • Sheep.

Casein makes up about 80% of the protein found in milk. The other 20% comes from whey protein.

“When you think of curds and whey,” Homan says, “the solid part is casein protein, and the liquid part is whey protein.”

Getting enough protein is important because protein has many jobs. It has to:

  • Carry out chemical reactions (like digestion).
  • Help your tissues and organs change and grow as needed.
  • Protect your body from viruses and bacteria.
  • Support your body’s movement by providing cell structure.

Casein vs. whey

Casein and whey have a lot in common. They’re both:

  • Animal-based proteins.
  • Complete proteins — they contain all the amino acids your body needs.
  • Excellent sources of calcium.
  • Found in dairy milk.

The main difference is that casein is a slower-digesting protein than whey. “Casein forms a gel-like substance in your stomach,” Homan explains. “It releases more slowly than other proteins and takes longer for your body to absorb.”

Casein protein benefits

Getting the recommended daily amount of protein helps you stay healthy. But casein’s slow absorption also gives it some added advantages. The health benefits of casein include:

1. Gives you all the essential amino acids

Amino acids combine to form proteins. There are 20 amino acids that your body needs to work correctly, and they join in various ways to create different proteins.

Your body makes some of the amino acids it needs, but there are nine essential amino acids that your body can’t produce — you must get them from food. Casein is a complete protein and has all nine essential amino acids.

2. Reduces muscle breakdown

Your cells rely on regular “feedings” of amino acids to continually make proteins. When you go without eating overnight or during an extended fast, your cells may not get the needed amino acids. As a result, they look for those amino acids elsewhere and break down your body’s muscles to get them.

As a slow-release protein, casein provides your cells with the amino acids they need over a long period. The slow absorption consistently feeds your cells with amino acids, allowing muscles to recover instead of breaking down.

3. Promotes muscle growth

Casein contains a high amount of leucine, an amino acid that regulates metabolism (how your body changes food into energy) and helps build and repair muscles. If you don’t typically consume a lot of protein, adding more leucine-heavy protein to your diet (like casein) can help your muscles grow when also engaging in regular exercise.

4. Provides a good source of calcium

The casein in milk is a good source of calcium, which is essential for teeth and bone health. Not getting enough calcium can lead to a loss of bone mass and increase your risk of osteoporosis (a disease that weakens your bones).

Casein protein powder may contain up to 50% of your recommended calcium intake — but always check the label to make sure that the protein powder is a good source of calcium.

How casein protein powder can help

Casein protein’s general health benefits are good for everyone. But using casein protein powder ensures you’ll get a more significant amount of casein each day. Talk to your healthcare provider about taking casein protein powder for:

Weight loss

A high-protein diet can help you shed excess pounds and maintain a healthy weight. Protein can help you feel full and improve your satisfaction after the meal.

Different types of proteins affect you differently after you eat them:

  • Whey protein, which you absorb quickly, makes you feel full immediately after ingesting it.
  • Casein’s slow rate of release helps you feel fuller longer.

One study found that participants who consumed casein protein powder before a meal ate less at that meal than people who had whey protein, egg albumin (made from egg whites) or water alone.

“Our bodies only absorb so much protein at one time,” Homan clarifies. “About 30 grams of protein per meal is a good amount to consume. If you plan to have more than one serving of casein powder daily, space it out.” It may help you stave off cravings and decrease snacking between meals, too.

Overnight muscle growth and recovery

Bodybuilders and athletes know that protein is key for building muscle. But keeping your body’s protein levels up overnight can be challenging. That is, unless you ingest casein immediately before going to sleep.

Research shows that consuming casein protein before bed balances your body’s protein level throughout the night. When your protein level stays consistent, muscles can continue to grow and recover — even though you’re not eating.

What to consider before taking casein

For most people, casein doesn’t cause any side effects. But Homan says certain people may need to avoid or limit casein if they have a condition such as:

Casein allergy

If you have a milk allergy, the proteins in milk trigger your immune system and cause it to overreact. People with a milk allergy are allergic to casein, whey or both.

A severe allergy can cause anaphylaxis. More mild symptoms of a milk allergy include:

“Casein allergies are not as common in adults as in children, but they do exist,” notes Homan. If you suspect you have a milk allergy, an allergist can do a test to figure out what you’re allergic to.

Lactose intolerance

Like all dairy products, casein contains the sugar lactose. If you have lactose intolerance, your small intestine can’t digest milk sugar. When you have dairy products, you may develop symptoms including:

“Casein supplements do have lower amounts of lactose,” Homan states. “If you’d like to include casein in your diet but have a lactose sensitivity, the supplement might not trigger it. Talk to your healthcare provider if you’re interested in taking a supplement.”

Protein restrictions

People with kidney disease often need to limit their protein. Too much protein can cause too much waste in your blood. If your kidneys can’t remove the waste, the buildup of toxins can lead to serious health complications.

“People with a protein restriction, such as those with kidney disease, don’t have to avoid casein,” Homan says. “But they do need to watch how much total protein they eat. Your healthcare provider can help you figure out the right amount.”

Sources of casein protein

There are two ways you can add casein to your diet:

Casein supplements

A powdered casein supplement can help you get high amounts of it, according to Homan. The most common form of casein powder is micellar casein, or you can get a rapidly absorbing type (casein hydrolysate). One serving typically contains 24 to 27 grams of protein. Mix with water to create a protein shake, or add it to smoothies, yogurt or baked goods.

“People looking to build muscle or get more protein in their diet should talk to their healthcare provider about adding casein,” she adds. “Supplementing with casein isn’t necessary if you have a healthy, balanced diet, but it can be helpful for some people.”

The U.S. Food and Drug Administration doesn’t regulate supplements. So, it’s a good idea to look for a casein supplement that underwent third-party testing. It’s usually a sign of a higher quality product.

Casein food sources

Anyone can benefit from casein, and you and your family probably already get it from the dairy products you consume, such as:

  • Butter.
  • Cheese.
  • Ghee.
  • Ice cream.
  • Infant formula.
  • Milk.
  • Yogurt.

“Adding a dairy product to your breakfast is an easy way to get some casein every day,” Homan encourages. One glass of milk has 8 grams of protein — 6.4 grams (80%) of that protein is casein. “It’s great to start your day with a good protein source.”FACEBOOK

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“Piglet?” said Pooh. “Yes Pooh?” said Piglet. “Do you ever have days when everything feels… Not Very Okay At All?

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“Piglet?” said Pooh. “Yes Pooh?” said Piglet. “Do you ever have days when everything feels… Not Very Okay At All? And sometimes you don’t even know why you feel Not Very Okay At All, you just know that you do.” Piglet nodded his head sagely. “Oh yes,”

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Our best balance boosters #physiotherapy😉 @HarvardHealth

harvard balance boosters

Harvard Health
@HarvardHealth

Our best balance boosters. bit.ly/2rkMG0N #HarvardHealth

Image: Jacob Ammentorp Lund/iStock

Many older adults focus on exercise and diet to stay healthy. But one of the worst offenders to health—poor balance—is often an afterthought. “I see a lot of older adults who are nonchalant about balance,” says Liz Moritz, a physical therapist at Harvard-affiliated Brigham and Women’s Hospital.

Unfortunately, imbalance is a common cause of falls, which send millions of people in the United States to emergency departments each year with broken hips and head injuries. But there are many things you can do to improve your balance. The strategies below are some of the most effective.

Physical therapy

Physical therapy for balance focuses on the ability of the joints and brain to communicate, the balance system in the ear (the vestibular system), and vision. “We coordinate all three with exercises such as standing on one foot, first with the eyes open, and then with the eyes closed. We also work on joint flexibility, walking, and lower-extremity exercises on one or two legs,” says Moritz. Other exercises that boost balance include chair stands (see “Move of the month”) and squats. Make sure you get training before attempting these exercises at home.

Muscle strengthening

“Core strength is very important for balance. If the abdominal muscles in your core are weak, they cannot support your limbs, especially when you’re walking. If the gluteal muscles in your buttocks and hips aren’t strong, they won’t be able to propel you forward,” says Moritz. Muscle strengthening can help. Moritz suggests starting with gentle core exercises like a pelvic tilt (lie on the floor with your knees bent up, then roll your pelvis up) and then moving to more intense exercises such as wall planks (stand six inches from a wall, keeping your body rigid, then lean forward with your forearms flat against the wall, and hold the position for 20 seconds). Leg lifts will strengthen the gluteal muscles, and adding resistance bands to leg lifts makes the exercise even more effective.

Tai chi and yoga

“Tai chi and yoga are exercises that make you pay attention to the control and quality of movement, rather than the quantity, which improves your balance,” says Moritz. In tai chi, you practice slow, flowing motions and shift your weight from one limb to another. Yoga incorporates a series of focused postures and breathing. Both exercises increase flexibility, range of motion, leg and core strength, and reflexes. The result: you become better at balancing in a number of different positions, which helps you avoid falling if you encounter uneven pavement or obstacles in your path.

Vision correction

“If you can’t see where you’re going, your fall risk goes up,” says Moritz. “A lot of people I treat for balance are here be-cause they tripped when they didn’t see something on the floor.” The fix may be as simple as a new eyeglasses prescription. Get a comprehensive, dilated eye exam every one or two years if you’re 65 or older, every one to three years if you’re age 55 to 64, and every two to four years if you’re 40 to 54. If you have an increased risk for other eye conditions, you may need an eye exam more often.

Assistive walking devices

A cane or a walker can complement your balance and give you more stability and confidence walking. But don’t buy a device on your own. “If it’s too high or too low, that can cause a fall. You need to get it measured, and you need training to learn how to use it,” says Moritz. Training takes just a few physical therapy sessions. Walkers are available with wheels intended for different terrain, lockable brakes, seats, baskets, and other features such as headlights. Canes are available with various handgrips and bases.

https://www.health.harvard.edu/staying-healthy/our-best-balance-boosters?utm_content=bufferbc3b8&utm_medium=social&utm_source=facebook&utm_campaign=buffer

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Take a fresh look at oatmeal – it’s not as simple as you think @American_Heart










American Heart Association

@American_Heart
·





Oats and oatmeal have powers you probably didn’t know about — like nutrients to help lower cholesterol and enough fiber to help you feel fuller longer. They just might be quiet heroes of #BetterBreakfastMonth.

(Arx0nt/Moment via Getty Images)

By Michael Merschel, American Heart Association News

Let’s admit it: Oatmeal is a total nerd. It lacks fashion sense – the color they named after it is somewhere on the drab side of beige. It’s often seen with Sesame Street’s Bert, who also loves bottle caps, paper clips and pigeons.

But when it comes to healthy eating, oatmeal and the oats it comes from can definitely hang with the cool kids at the breakfast table.

“It has many, many good qualities,” said Candida Rebello, director of the nutrition and chronic disease research program at Louisiana State University’s Pennington Biomedical Research Center in Baton Rouge.

Extensive studies have associated oats and oatmeal with plenty of heart-healthy benefits, such as lowering cholesterol (both total and “bad” LDL cholesterol) and helping with weight control.

Oatmeal has a host of vitamins and minerals. Two examples: According to the U.S. Department of Agriculture, a one-cup serving of cooked oatmeal has about 1.8 milligrams of vitamin B1, or thiamin. That’s close to 15% of what an adult needs each day. It also has 1.36 mg of manganese, which is 59% of the daily recommendation for men and 76% for women. Manganese has roles in immunity, blood clotting and the way cholesterol and blood sugar are metabolized.

But that’s not what makes oats stand out, Rebello said. That same cup of cooked oatmeal has just 166 calories and nearly 4 grams of dietary fiber.

And the type of fiber is where oats start to distinguish themselves. It’s called beta-glucan. Put that in the conversation, and it’s like the scene in a movie where oatmeal takes off its glasses and everyone realizes just how beautiful it is.

Not literally. It’s a soluble fiber, which means it dissolves in hot water, where it thickens. “When you eat oatmeal, the kind of sliminess that you see – that comes from this viscosity that beta-glucan generates,” Rebello said.

That helps you feel full longer, she said. And it helps undigested food travel farther down your digestive tract, where it feeds the friendly bacteria living there.

Beta-glucan is abundant in oats and barley and has been shown “quite unequivocally” to help maintain healthy cholesterol levels, Rebello said.

Oats also are rich phytonutrients – plant-derived substances that may boost health. One class of such phytonutrients is avenanthramides, which are found only in oats. Avenanthramides may have antioxidant and anti-inflammatory effects, although Rebello said their possible benefits are not as well-researched as those for beta-glucans.

Oats have been linked to heart-health benefits since the 1960s and come in many forms. The differences involve levels of processing.

Oats grow in an inedible casing called a hull. Inside the hull is a seedlike groat. That groat is encased in bran. “In other whole grains, like in wheat, you can remove that bran layer,” Rebello said. “But in oats, this groat is very soft, so that bran layer cannot really be removed.”

That means oats are almost always a whole-grain food, and those are a key part of a healthy eating pattern.

If oats are labeled “steel cut,” it simply means they were processed with a steel cutter, Rebello said. Rolled oats are steamed first, then pressed with a roller. “If the roller crushes it into thinner flake, then you get quick-cooking oats,” she said. “If it is then rolled into an even thinner flake, you get your instant oats.”

Rebello said that nutritionally, there is little difference between steel cut and rolled oats. Instant oats, however, have a higher glycemic index, meaning they raise your blood sugar faster.

When oats are ground to flour, the coarser portion is extracted and called oat bran. The beta-glucans will be concentrated in the flour rather than the bran, she said.

Oat milk is derived from oats and water, but processing may add ingredients such as sugar, salt, oil and more. Oat milk has some dietary fiber, Rebello said – commonly 2 grams per cup – but the amount of beta-glucan is rather small.

Unfortunately, Rebello ruled out sugar-filled oatmeal cookies as a healthy food (although she’s not averse to having one as a treat now and then).

How, then, to embrace oats? “Just eat regular oatmeal,” she said. Half a cup of rolled oats cooks up quickly and will keep you full a long time.

Oatmeal with your favorite fruit can be a sweet way to start the day. Cook it in low-fat milk for creaminess and add unsalted nuts to bolster its heart-health value. If you’re time-pressed in the morning, try a healthy version of overnight oats, which can be prepared the night before.

It’s important to remember that no single food, even oats, can do it all, Rebello said, noting that if you eat a nutritious breakfast but then load up on sugar and fat the rest of the day, “that’s really not going to help you much.”

But you should go ahead and invite oatmeal into your breakfast club, Rebello said. “I definitely recommend eating oats.”

If you have questions or comments about this American Heart Association News story, please email editor@heart.org.

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Vitamin D is one of the most powerful nutrients for supporting the immune system @ClevelandClinic  🌞

Who doesn’t want a healthy immune system? (Raise your hand. No one?) But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections?
Sadly, too many of us don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy. You can’t just eat an orange or grapefruit or pop a vitamin pill and expect one quick burst of vitamin C to prevent a cold and to boost your immune system.
“A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.” 
With some exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form. Smith shares some tips for some of the top vitamins and minerals your immune system needs to perform:

1. Vitamin C
Vitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources? It’s true! Smith recommends the following:
Spinach.
Kale.
Bell peppers.
Brussels sprouts.
Strawberries.
Papaya. 
Fun fact: vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements

2. Vitamin E
Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. This important vitamin — part of nearly 200 biochemical reactions in your body — is critical in how your immune system functions. To get your vitamin E, think high-fat plant foods such as:
Almonds.
Peanuts/peanut butter.
Sunflower seeds. 
Oils such as sunflower, safflower, and soybean oil.
Hazelnuts.

3. Vitamin A#

Vitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go colorful: 
Carrots.
Sweet potatoes.
Pumpkin.
Butternut squash.
Cantaloupe.
Dark green leafy vegetables.

4. Vitamin D
Known as the sunshine vitamin, it’s one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include:  
Salmon. 
Mackerel.
Tuna.
Sardines.
Vitamin D fortified like milk, orange juice and cereals. 
In general, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Talk with your doctor to find out if you need a supplement. 

5. Folate/folic acid
Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits. To get more folate, add more beans and lentils to your plate on a regular basis, as well as leafy green vegetables. Avocado is another tasty source. You can also get folic acid in fortified foods (check the label first).
Enriched pasta.
Enriched bread.
Enriched rice.

6. Iron
Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in:
Red meat (limit to smaller amounts and less often).
Chicken.
Turkey.
Canned sardines.
Oysters.
Clams.
Mussels.
Canned light tuna.
If you’re a vegetarian, have no fear. You can still find iron in:
Beans.
Broccoli.
Kale.
Iron-fortified cereals.

7. Selenium
Selenium seems to have a powerful effect on the immune system being important for preventing infections. Animal foods are the best sources, with the exception of Brazil nuts, that offer a whopping greater than 100% daily value in one nut. However, too much can be a problem, so keep to no more than one to two of these in a day. Look for selenium in: 
Seafood (tuna, halibut, sardines).
Meat and liver.
Poultry.
Cottage cheese.

8. Zinc
Zinc is needed for the production of new immune system cells. It’s found primarily in animal foods but can be also found in some vegetarian food like.  
Oysters.
Crab.
Lean meats and poultry.
Baked beans.
Yogurt.
Chickpeas.
Choose frozen when you can’t get fresh
Depending on where you live and what time of year it is, you can’t always get your hands on high-quality fresh produce. Keep in mind that buying frozen is a good option and can be quite convenient in our time-crunched world. Frozen food can still boost your immune system. 
“Manufacturers freeze frozen fruits and veggies at ‘peak’ ripeness, which means they’ll pack a similar nutritional value as their fresh counterparts,” she says. “Just choose plain frozen foods rather than those with added sugars or sodium.”​


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This fresh English Pea Pasta recipe is loaded with healthful pea protein and flavored with garlic, mint and grated Parmigiano Reggiano.@ClevelandClinic

There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.

Ingredients

Kosher salt
1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods)
½ cup water
¼ cup extra-virgin olive oil
2 small spring onions or 2 large shallots, chopped
2 small spring garlic (whites) or 3 garlic cloves, minced
2 tablespoons Greek yogurt (optional)
12 ounces whole grain pasta, such as linguine, rigatoni or small shells
Freshly ground black pepper
¼ cup fresh mint (peppermint preferred), thinly sliced
Espelette pepper to taste (optional)
Grated Parmigiano Reggiano cheese (optional)

Directions

  1. Bring a large pot of water to boil and add enough salt to make it salty like the sea.
  2. Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
  3. Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
  4. Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
  5. Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
  6. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
  7. Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.

Nutritional info (per serving)

Makes 4 servings.

Calories: 554 kcal
Total fiber: 12 g
Soluble fiber: 0.1 g
Protein: 15.5 g
Total fat: 16.7 g
Saturated fat: 2.0 g
Healthy fats: 12.1 g
Carbohydrates: 84 g
Sugars: 7.7 g
Added sugars: 0 g
Sodium: 178 mg
Potassium: 433 mg
Magnesium: 14 mg
Calcium: 134 mg

Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.

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Try our lighter carrot cake recipe.@clevelandclinic #homebaking

Try our lighter carrot cake, which the entire family will love. It has just the right texture, like a slightly sweetened, light corn bread. It’s great on its own or with a dollop of frozen whipped topping or nonfat ice cream.

Ingredients

No-stick baking spray with flour
1 cup unbleached all-purpose flour
½ cup whole wheat flour
½ cup granulated sugar substitute
¼ cup packed light brown sugar
¼ cup nonfat dry milk
1 ¼ teaspoons baking soda
1 ½ teaspoons baking powder
1 teaspoon ground cinnamon
¼ teaspoon ground cloves
½ teaspoon ground nutmeg
½ teaspoon ground allspice
¼ cup canola oil
1 large egg
¾ cup egg substitute
1 ½ cups finely grated carrots
2 tablespoons finely chopped walnuts
2 tablespoons golden raisins ƒ
One 6-ounce can unsweetened crushed pineapple, drained ƒ
2 tablespoons confectioners’ sugar, optional

Directions

  1. Preheat the oven to 350ºF. Coat a 10-inch pan with baking spray.
  2. Sift the white and whole wheat flours into a large bowl. Add the sugar substitute, brown sugar, dry milk, baking soda, baking powder and spices. Stir to mix well. Using the medium setting of an electric mixer, beat in the oil, egg and egg substitute until the batter is smooth. Fold in the carrots, walnuts, raisins and pineapple.
  3. Spread the batter into the prepared pan and bake for 30 minutes, until a toothpick inserted in the center of the cake comes out clean. Cool in the pan. Remove the outer ring of the pan and sift confectioners’ sugar over the top, if desired. Serve at room temperature.

Nutrition information

ƒMakes 12 servings.

Serving: 1 slice

Calories: 120 (33% calories from fat) ƒ
Fat: 4.5g ƒ
Saturated Fat: 0g ƒ
Protein: 3g ƒ
Carbohydrates: 17g ƒ
Dietary Fiber: 1g ƒ
Cholesterol: 15mg ƒ
Sodium: 180mg ƒ
Potassium: 125mg

Dietitian’s Note: Never has carrot cake tasted so good, and been so guiltless! When compared to traditional carrot cake with icing, you save 180 calories, 12 grams of fat, and 4 grams of saturated fat.