Today's Tip: What ONE Thing Would You Change?

I'm borrowing Today's Tip question and overall concept from another trainer/dietitian that I follow because it goes right along with what I read in Proverbs 17 this morning - that sometimes less is more. I want this simple question to remind you that ONE change at a time is okay.  We often get caught up in ALL the things we want to change about ourselves, particularly this time of year as we say good-bye to 2013 and hello to a new year.  It's usually not too difficult to come up with a list of more than one thing we need to change, be it our weight, diet, sleeping habits, time wasters, attitude, how we drive, parent or even the places we go. But how successful is anyone if they set a goal to change 10 things starting tomorrow?  I haven't met a person yet who didn't give up if they had too many things on their "change" or goal list.

So what ONE thing do you need to write down? Maybe you need to ask yourself one of the following questions to help you determine what your one thing needs to be.

1. What is ONE area of my life I would like to improve?

2. What is the ONE thing that gives me the most stress in life?

3. If I had a magic wand, what ONE thing would I change about myself today?

Sure, you can write down more than one thing or goal - that's okay.  Make time to answer all three questions - you may find that all three answers relate back to ONE main thing.  How do you want to feel?  How do you want to look?  How do you want to live your life differently?

Think back to last year or maybe the year before - did you make a change that led to positive results in your life?  Maybe you quit smoking or began choosing to eat more vegetables than sweets.  What were the results?  Or think about it this way...how would your life be different today if you hadn't made those changes?  Let that motivate you to build on those positives as you move forward with another change or goal.

Let me leave you with ONE last thought...WRITE IT DOWN.  Anyone can all sit and talk about what they want to do.  But writing it down makes a MUCH bigger impact and motivator.  A year ago I asked (okay, forced) my family to write down a few goals for 2013.  The other day I unearthed those 5 little colored recipe cards from a moving box, so we sat down the other night and reviewed them...ouch!  Some were achieved, some were worked on and some well, weren't even touched.  But what a great reminder of where we all were a year ago!  And yes, some of our goals will transfer to this year, but I think everyone is more motivated to make the changes so that in another year we can reflect without so much "ouch"!

Some information taken from Isabel De Los Rios and her 12/31/2013 BeyondDiet.com post.

Today's Tip: A new twist for your veggie tray!

Thank you HungryGirl.com for this party-friendly veggie tray idea! Mostly Roasted Veggie Explosion   PER SERVING (1/8th of platter): 70 calories, <0.5g fat, 97mg sodium, 15.5g carbs, 7g fiber, 6g sugars, 3g protein -- PointsPlus® value 0* Prep: 25 minutes  Cook: 15 minutes

 

Ingredients

• 1 lb. asparagus
• 2 cups baby carrots
• 1 red bell pepper, stem removed, seeded, cut into 1/2-inch-thick slices
• 1 yellow bell pepper, stem removed, seeded, cut into 1/2-inch-thick slices
• 1 eggplant, ends removed
• 1/4 tsp. each salt and black pepper
• 6 - 8 fresh basil leaves
• 6 - 8 cherry tomatoes
• 1 small jicama, peeled and cut into 1/2-inch-wide sticks
• 2 cups sugar snap peas, stems removed

Directions
Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray.

Cut off and discard the tough ends of asparagus stalks. Lay asparagus, carrots, and pepper strips on the sheets.

Cut eggplant lengthwise into 6 - 8 quarter-inch slices. Blot away excess moisture. Arrange the eggplant slices flat on the sheets. Sprinkle veggies with salt and black pepper.

Bake veggies in the oven until tender, about 15 minutes.

Once veggies are cool enough to handle, place one basil leaf lengthwise on an eggplant slice. Add a cherry tomato at the short base of the slice. Roll up eggplant around the tomato and secure with a toothpick. Repeat with remaining eggplant slices.

If you like, refrigerate eggplant rolls and roasted veggies until completely chilled, at least 1 hour.

Arrange roasted veggies on a platter with the jicama and sugar snap peas. Time to veg out!
 
MAKES 8 SERVINGS

Today's Tip: Best Choice Condiments

Did you know that some brands of ketchup list SUGAR as their first ingredient, not tomatoes?  Seriously.  Some seemingly harmless choices can turn into big calorie additions in short order!  Here are some good rules of thumb when it comes to those "extras".

In the worry-free condiment zone, stock up on these staples: ketchup (Simply Heinz is my fave), vinegars (balsamic, seasoned rice, etc.), salsa (regular, fruity, and southwestern), and mustard (yellow, honey, and more)! BBQ sauce is also great -- just look for ones with 45 calories or less per 2-tbsp. serving and that don't list sugar as a main ingredient - the store-bought choice around here is Stubb's. As for mayo, go for the light kind. And instead of standard sour cream, try plain Greek yogurt or the new Greek-style sour cream.

Frank's Red Hot Original is perfect for making anything taste like Buffalo wings and it's basically calorie-free. Newman's Own Lite Low Fat Sesame Ginger dressing has amazing flavor and only 35 calories and 1.5g fat per 2-tbsp. serving. And Hellman's Best Foods Dijonnaise is like the delicious love child of Dijon mustard and creamy mayo. It tastes SO rich, yet it has just 5 fat-free calories per teaspoon!

Today's Tip: Are you ready to manage Party Food?

'Tis the season...for LOTS of parties.  So now is the time to start thinking about how you are going to manage all the goodies and tasty treats that will inevitably be at these events.

I have a number of strategies that I follow as I prepare for a party that we are hosting or attending. These ideas, along with a few from another nutritionist/trainer that I follow online, are listed here for your reference through this "party season"!

If you are hosting a party, it's easy to manage the foods that are offered. Often times the people coming to our parties may not know how passionate I am about nutrition and health, so my goal for is usually to choose foods that would make everyone happy, without having to resort to too many unhealthy "party" foods.

Try something like this:
Corn chips (organic, non GMO) and home-made guacamole
Rice crackers and goat cheese
Raw cheese platter
Veggies and Greek yogurt dip
Fruit salad

BUT what if the party you'll be attending is not quite a Jen-Niemann bash?  What do you do then?
 
Here are 3 great strategies for surviving your next social event or party. These are methods I use all the time so I can look forward to the event or gathering regardless of the food being served. Just ask my sweet family - I do get a little "weird" about food, so they appreciate it when I take something I can fall back on!

1. Offer to bring something to the party. I very rarely go to anyone's home without bringing something homemade. The host or hostess is usually very grateful and at least I know, if nothing else, I can eat the item I brought. Any of the items listed above are good options to take, or one Niemann favorite are cocktail meatballs (made with 93% lean beef), chicken skewers or smoked salmon. You may want to give your hostess/host a few options and see which one appeals to him or her the most. (Tip: Guacamole and fresh veggies is almost always a huge hit everywhere I go!)

2. Eat before the party. Do not arrive starving! If you really don't think the party will offer anything that is an acceptable option for you, eat beforehand so that you are not partying hungry. If someone asks why you're not eating, you can use any of the following responses and none of them would be lying: "I had a really late lunch and I'm not quite hungry yet. Everything does look great and I'll be sure to try something out," OR "I'm definitely going to grab something here in a sec. Thanks for asking." If you have stomach issues, you can always say, "I get pretty sick if I eat any wheat or dairy so I try and stay away from it. I definitely would not want to get sick at this great party."

3. Focus on something else besides the food. If you have kids with you that's an easy distraction!  But hopefully you will have at least one or two parties that you get to attend without them. Focus on catching up with friends you haven't seen in a long time, engage in conversations you don't have the opportunity to have otherwise, and maybe even get your "groove on" on the dance floor (c'mon, what's a party without dancing?). Keep your focus on the true goal of the party and that's to enjoy yourself with family and friends, not to focus on what food is being served or what you should or shouldn't be eating.

And most importantly, I want you to NOT beat yourself up if the party just doesn't go the way you wanted. Maybe you had one too many cocktails, maybe the brownies were just too good to say no to, or maybe you just ended up eating every single thing that came in your direction. I have a free day every week (which sometimes turns into 2 days, which is fine!), so just make it your free day.  Bottom line, leave that party behind you and move on. Today is another day and another opportunity to live a healthy lifestyle. One party will not make or break your weight loss goals or your health. Every day is a new day and every party is a new party.

Need more ideas for party food?  Call me!  I am happy to help.

Today's Tip: How about some Thanksgiving Recipes?

Here are a few of my favorite recipes that work great for Thanksgiving.  Give them a try! 

Kickin' Cranberry Sauce

PER SERVING (1/3 cup): 63 calories, 1g fat, 20mg sodium, 13g carbs, 2g fiber, 8.5g sugars, 1g protein -- POINTS® value 1*

Ingredients:
One 12-oz. bag whole cranberries
One 11-oz. can mandarin orange segments in their own juice
1 cup peeled and finely chopped apples
1 envelope (1/4 oz.) dry unflavored gelatin
1/4 cup  oven roasted almonds 
1/4 cup Truvia (or more, to taste)
1/8 tsp. cinnamon

Directions:
In a medium pot, combine cranberries and Truvia with 1 3/4 cups water. Set stove to medium heat, cover pot, and bring to a boil.

Once boiling, reduce to a simmer and continue to cook for 10 minutes, uncovering to stir occasionally. Meanwhile, in a small dish, combine gelatin with 1/4 cup cold water, stir well and set aside.

Turn off heat and stir in gelatin mixture, stirring until dissolved and thoroughly combined. Stir in cinnamon and apples and mix well. Transfer mixture to a bowl, and refrigerate for at least 5 hours (overnight is best).

Once chilled and set, remove mixture from the fridge and give it a good stir. Drain juice from the can of orange segments. Roughly chop orange segments and drain any excess liquid from them. Slightly crush almonds so that they break into smaller pieces. Add chopped orange segments and almond pieces to the cranberry sauce, and mix thoroughly. Serve with lean turkey, pork, or chicken, or anything else you like cranberries with!

MAKES 12 SERVINGS

Or, if you don't care for a thick cranberry sauce, try this one...

Cranberry Sauce with a Twist

Ingredients:

3 1/2 cups fresh cranberries
1/2 cup water
zest from 1 small orange
1/4 - 1/2 teaspoon fresh ginger, grated

Truvia (to taste)

Directions:

1. Combine cranberries, water, and orange zest in a sauce pan and boil gently until cranberries have popped and thickened. 

2. Add Truvia to taste. 

3. Add 1/4 teaspoon ginger, and stir for a couple of minutes. Taste, and add more ginger if desired.

Save-the-Day Stuffing

PER SERVING (1 cup): 89 calories, 1.5g fat, 275mg sodium, 17g carbs, 4g fiber, 4g sugars, 5g protein -- POINTS® value 1*

HG Tip! Zazzle up your stuffing by adding any of the following to it before baking: an ounce of raisins, 1 medium-sized pear (chopped), 2 tablespoons of sliced almonds, an ounce of sweetened dried cranberries, or 1 medium-sized Granny Smith apple (chopped). Each one adds less than 20 calories to each serving!

Ingredients:
6 slices light bread (40 - 45 calories each with around 2g fiber per slice)
1 cup chopped onion
1 cup chopped celery
1 cup chopped mushrooms
1 cup fat-free chicken or vegetable broth, room temperature
1/4 cup fat-free liquid egg substitute 
1 tbsp. whipped butter or buttery spread (like Brummel & Brown)
2 cloves garlic, finely chopped
salt, pepper, rosemary, thyme, to taste

Directions:
For best results, leave bread uncovered at room temperature for a night or two, until slightly stale. Otherwise, begin by lightly toasting bread.

Preheat oven to 350 degrees.

Cut bread into 1/2-inch cubes. Spray a medium baking dish with nonstick spray, and place bread cubes evenly along the bottom of the dish.

In a medium pot, combine broth, celery, and onion. Cook for 8 minutes over medium heat.

Remove pot from heat, and add mushrooms and garlic. Season mixture to taste with salt, pepper, rosemary and thyme. Let cool for several minutes.

Add egg substitute and butter to veggie/broth mixture and stir. Pour mixture into the baking pan, evenly covering bread cubes. Mix gently with a fork. Bread cubes should be moist, but not saturated (if necessary, add 1 - 2 tbsp. water, and then mix again).

Cover with foil, and cook dish in the oven for 20 minutes.

Remove foil, and fluff and rearrange stuffing. Return dish to oven (uncovered), and cook for an additional 15 minutes.

MAKES 5 SERVINGS

Creamy Mashed Cauliflower

Ingredients

• 8 cups bite-size cauliflower florets (about 1 head)
• 4 cloves garlic, crushed and peeled
• 1/3 cup nonfat buttermilk (see Tip)
• 4 teaspoons extra-virgin olive oil, divided
• 1 teaspoon butter
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• Snipped fresh chives for garnish

Preparation

1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tips & Notes

• Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition

Makes 5 servings...Per serving: 107 calories; 7 g fat ( 1 g sat , 4 g mono ); 3 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 5 g protein; 4 g fiber; 339 mg sodium; 288 mg potassium.

Baked Apple Crisp

Main Description

Recipe Times

·         Total Time : 50 minutes                - Prep: 10 minutes                               - Bake: 35 minutes              - Cool: 5 minutes - Servings : 6

Ingredients

Filling

·         5 Tablespoons unsalted butter, divided

·         4 medium Granny Smith apples, peeled, cored and cut into 1-inch cubes

·         1 teaspoon ground cinnamon, divided

·         1/4 teaspoon each nutmeg & ground cloves

·         1/2 cup sugar, divided

·         1/2 cup dried cranberries

·         1/4 cup apple juice

Topping

·         1/4 cup all-purpose flour

·         3/4 cup rolled oats

·         1/4 cup each chopped pecans & shredded sweetened coconut (optional)

Step 1Preheat the oven to 350. Grease a large 8-by-8 & 3 inches deep oven safe dish with 1 Tablespoon of butter; set aside. Cut the remaining 4 T of butter into small chunks; set aside.

step 2To make the filling, add the following ingredients to a large nonstick skillet: cubed apples, 1/2 teaspoon cinnamon, the nutmeg and ground cloves, 1/4 cup sugar, cranberries and apple juice. Cook over medium heat, stirring occasionally until slightly softened and syrupy, about 6 minutes. Turn off the heat and allow the mixture to cool for 5 minutes.

step 3For the oat topping, combine the remaining 4 T of butter with the flour, rolled oats, remaining 1/4 cup sugar and remaining 1/2 teaspoon cinnamon, pecans and coconut in a small bowl. Use a pastry cutter or a fork to work the butter into the dry ingredients until the mixture resembles coarse crumbs.

step 4Pour the apple mixture into the prepared dish and sprinkle the oat topping mixture evenly over the apple filling. Bake uncovered at 350 degrees F for 35 minutes or until the filling is bubbling and the topping is lightly browned and crispy. Allow the crisp to cool for 5 minutes and then serve warm or at room temperature. You can also cool the crisp completely, cover with the lid and give it as a gift, or refrigerate it for up to 2 days.

Chef’s Notes:

To serve a refrigerated crisp, preheat the oven to 350 degrees F. Remove the lid and place the crisp in the oven for 15 minutes or until heated through.

For a special treat, top individual servings of crisp with whipped cream or vanilla or caramel ice cream.

 This is an awesome cake that can be for brunch or dessert.  It takes a little extra time but it's worth it!

Winter Squash-Apple Brunch Cake

2¼ cups all-purpose flour

2 t baking powder

½ t baking soda

½ t ground cinnamon

¼ t ground nutmeg (I used 1/8 t because we aren’t nutmeg fans)

½ cup margarine or butter

1 1/3 cups sugar

½ t vanilla

3 eggs

¾ cup mashed, cooked acorn or butternut squash* (about 6 oz.)

½ cup buttermilk**

3 to 4 tart medium cooking apples (I used Granny Smith)
1 cup finely chopped walnuts or pecans

1 cup golden raisins

¼ cup sugar

½ t ground cinnamon

1 recipe Powdered Sugar icing (see below)

Grease a 10” springform pan or 13x9x2” baking pan; set aside.  Stir together flour, baking powder, baking soda, the first ½ t cinnamon, and nutmeg; set aside. 

In a large mixer bowl beat margarine or butter for 30 seconds or till softened.  Add sugar and vanilla; beat till combined.  Add the eggs, one at a time, beating well after each addition.  Stir together mashed, cooed squash and buttermilk.  Add squash mixture and dry ingredients alternately to the egg mixture; mix well.  Peel, core, and chop enough of the apple to make 1½ cups.  Stir chopped apple, walnuts or pecans, and ½ cup of the raisins into the batter.  Spoon the batter into the prepared pan.  Peel, core and thinly slice enough of the remaining apple to equal 1 cup.  Combine ¼ cup sugar and remaining ½ t cinnamon; toss with sliced apples.  Arrange sliced apples on top of batter.  Sprinkle with remaining raisins.

Bake in 325 degree oven for 1 to 1¼ hours for springform  pan or 55-60 minutes for 13x9 pan or till cake tests done with a toothpick.  Cool on rack for 10 minutes.  If using springform pan, loosen sides of pan; cool on rack.  Serve slightly warm or cool.  Drizzle with Powdered Sugar Icing or sprinkle with powdered sugar.  Makes 12 – 14 servings.

Powdered Sugar Icing:  Stir together 1 cup sifted powdered sugar and enough buttermilk (or milk) to make of drizzling consistency. 

*One fairly large acorn squash makes about 12 oz. so I froze the other 6 oz. to use in a future cake.  Cooking the squash may be done the day before.  Just refrigerate until using.

**If you don’t want to purchase buttermilk, combine ½ t lemon juice with ½ cup milk and let stand for a minute.  It works fine in place of buttermilk.