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May 8, 2017     West Seattle Herald
Enjoy a healthy smoothie, tax-free
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May 8, 2017

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Enjoy a healthy smoothie, tax-free | West Seattle Herald / White Center News Skip to Main Content Area Monday, May 8, 2017 | Broken clouds, 48.2 °F search Letters Sign in Subscribe Contact Us Front Page News Features Sports Opinion Police Blotter Man shot in the head and killed in White Center; Suspect at large A man was shot in the head and killed shortly before 2am Sunday ... Duwamish River Opportunity Fund to provide $250,000 for community-initiated projects For many years, the neighborhoods along the Duwamish River ... Chief Sealth pounds West Seattle in playoff tuneup By Tim Clinton SPORTS EDITOR What a way to tune up for the ... Amanda's View: Colosseum and memoriam By Amanda Knox Approaching Century Link Field in a throng of ... Police Blotter week of 5-8-17 Motorbike stolen from outdoor shed A man residing on the 8400 ... Features Pat's View: Ace reporter Take a ride on the Goodship – Jody Hall paves the way with cupcakes, cannabis Sunset of the week 5-8-17 Enjoy a healthy smoothie, tax-free Good for you: Mom was right Kitchen Talk: A mother's true love Westside-O-Rama West Seattle Entertainment Guide Marc Lainhart is a prospector in service to spirit Smart investing can help you keep moving toward your goals Sunset of the week 5-1-17 Pat's View: Hanging Shoes Good for you:The Unscrambling of Eggs Kitchen Talk: Eggsactly what you need Happenings in the Heart of West Seattle Jennifer's View: Meet the new SW Precinct Crime Prevention Coordinator Can you free yourself of some investment-related taxes? Sunset of the week 4-24-17 Pat's View: Mannequin What’s on tap? Ounces serves up only the best -- exclusively from Washington Pat's View: Slogans Sunset of the week 4-17-17 Rock the House and Day of Giving are coming up fast You Are What You Eat - Don’t cry for me — I’ll be in Argentina! The cake that won $10,000; 'Baked' custom cake boutique comes out on top Pat's View: Rickle’s Tickles Katy WilkensBanana smoothie Enjoy a healthy smoothie, tax-free 05/08/2017 updated 4 minutes ago By Katy G. Wilkens, MS, RD Controversy has arisen in Seattle over the idea of adding a tax on sugary drinks sold in the city. Whether you agree or disagree with the tax proposal, you are probably aware that downing a sugary drink is not a particularly healthy choice. In fact, according to the Centers for Disease Control and Prevention, Americans eat and drink too much added sugar, and that behavior often leads to health problems such as obesity, Type 2 diabetes, and kidney and heart disease. Healthy Food America, a Seattle-based nonprofit that pushes for improvements in food policy and food industry practice, gets specific about the impact of daily consumption of sugary drinks: The risk of heart attack increases by 19 percent The risk of Type 2 diabetes increases by 26 percent The risk of obesity for children increases by 55 percent Next time you’re on the go and you have a craving for something sweet or need an energy boost, try a naturally tasty smoothie instead of a sweetened soda. Fruit in the smoothie will satisfy your desire for something sweet and it’s a great source of vitamins, minerals and fiber. Tofu or dairy products will give your body protein to keep you going. In contrast, a sugary drink will send you toward a crash. A fruit smoothie may be the easiest way to give your body the essential nutrients it needs. With summer just around the corner, fresh fruit will be in abundance. Try one of these smoothies or experiment with different fruits. And, there’s no added tax! Berry Smoothie ¼ cup cranberry juice cocktail 2/3 cup silken tofu, firm ½ cup raspberries, frozen, unsweetened ½ cup blueberries, frozen, unsweetened 1 teaspoon vanilla extract ½ teaspoon powdered lemonade, such as Country Time Pour juice into a blender. Add rest of ingredients. Blend until very smooth. Serve immediately and enjoy! Makes 2 servings. Nutritional Information: Calories: 115, Carbohydrates: 18 grams, Protein: 6 grams, Dietary Fiber: 1 gram, Fat: 3 grams, Sodium: 14 milligrams Banana-Apple Smoothie ½ banana, peeled and cut into chunks ½ cup plain yogurt ½ cup applesauce, unsweetened ¼ cup skim milk 1 tablespoon honey 2 tablespoons oat bran Place banana, yogurt, applesauce, milk and honey in blender. Blend until smooth. Add oat bran and blend until thickened. Nutritional Information: Calories: 292, Carbohydrates: 61 grams, Protein: 9 grams, Sodium: 86 milligrams The information in this column is meant for people who want to keep their kidneys healthy and blood pressure down by following a low-sodium diet. In most cases, except for dialysis patients, a diet high in potassium is thought to help lower high blood pressure. These recipes are not intended for people on dialysis without the supervision of a registered dietitian.   [Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. A recipient of the Susan Knapp Excellence in Education Award from the National Kidney Foundation Council on Renal Nutrition, she has a Master of Science degree in nutritional sciences from the University of Washington. See more of her recipes at] We encourage our readers to comment. No registration is required. We ask that you keep your comments free of profanity and keep them civil. They are moderated and objectionable comments will be removed. View the discussion thread. Please send us your news tips, photos or ideas of how we can better cover your neighborhood. Email us at or TEXT news tips to 206-459-6717 Receive updates on news and events in the West Seattle neighborhood via Twitter! Web development by Freelock Computing © 2017 Robinson Communications Inc. All Rights Reserved. Contact Us Terms Home Delivery Media kit available on request -- contact window.fbAsyncInit = function() { FB. FB.Event.subscribe("edge.create", function(href, widget) { _gaq. }); }; (function() { var e = document. e.async = true; e.src = document.location.protocol + '//'; document.getElementById('fb-root'). }()); _qoptions={ qacct:"p-04cWTlFWpKYdM" };