So if you find yourself dashing out of the house next week without grabbing your breakfast, I'm
giving you permission to drive-thru McDonald's & order their new Egg White Delight! This lightened-up breakfast sandwich is going national starting in April. Featuring a whole-grain English muffin, white cheddar, egg whites, and Canadian bacon, each sandwich has 250 calories and 7g fat, plus 5g fiber. That's 50 calories and 5g fat LESS than a classic Egg McMuffin, & you get your fiber as well! Source: Modified from HungryGirl.com |
Tuesday, March 26, 2013
Today's Tip: Jen Niemann-approved Fast-Food Breakfast Item!
Friday, March 22, 2013
Today's Tip: 2 Lunch Ideas for Kids!
Kids out of school for spring break = lunch at home...here are 2 alternatives to the hot dog/mac 'n cheese/chicken nugget lunch rut!
Pita Pizzas
Whole wheat pita rounds
Pizza sauce
Lowfat mozzarella cheese
Turkey pepperoni
Chopped bell peppers
Spoon pizza sauce on pita rounds the later toppings, ending with cheese. Bake in a toaster oven or regular oven for 7-10 minutes at 375.
Note: May also use tortillas instead of pita bread. Loosely roll up & bake for a "pizza wrap". Or, the Hungry-Girl Flatbreads work great for this.
Roast Beef Roll-Ups
Whole-muscle Deli roast beef
1 serving Laughing Cow creamy Swiss cheese
Cucumber
Lay out a slice of roast beef & spread with cheese. Lay a strip or two of cucumber on the cheese & roll up. (Add other veggies or spinach if desired with cucumber.)
BLT Wrap Sandwich
2 slices bacon
Soft taco size plain or whole wheat tortilla
1 wedge laughing cow cheese
Lettuce
Tomato
Cook bacon in microwave according to package directions. Spread cheese onto tortilla & then layer bacon, lettuce & tomato. Roll up & serve.
Wednesday, March 20, 2013
Today's Tip: Tired of getting sick? Find out where the germs are in your house...
Kitchen Sponges
If you use a sponge, pop it in the microwave for two minutes every day and be sure to replace them every two weeks. Best plan? Toss the sponges and use a dishrag you can throw into the washer instead.
Toothbrush Holder
If you use a toothbrush holder and it's machine washable, throw it in the dishwaswher weekly, or scrub it with soap and hot water once a week. And hopefully you have figured out to move it to an area out of reach from the toilet. :)
Electronics
The computer keyboard, remote control & phones...lots o' germs! Not only do your own hands have germs, but think about how many people share these devices. The best thing you can do to keep your electronics clean is to wash your hands often!! Use sanitizing wipes to clean the keyboard and controllers at least once a week -- more often if someone in your house is suffering from a cold or allergies.
Cutting Boards
Throw your cutting boards into the dishwasher after using them, or spray with a disinfectant or vinegar & then hand wash in hot, soapy water. ALWAYS have separate boards for veggies and meat.
Knobs, Handles & Light Switches
Use sanitizing wipes on all knobs and handles at least once a week, more often if someone is sick. Periodically wipe down the light & disposal switches as well. To clean stove knobs, remove them once a week and wash them in hot, soapy water.
Reusable Grocery Bags
Don't just throw these in the washer when you set them down in the mud...wash them often, especially if they held raw/fresh meat or veggies & fruit.
Coffeemaker
Yes, this dark, damp item can house bacteria which then leads to mold & mildew. Run 3-4 cups undiluted vinegar through the machine (or follow the manufacturer's instructions) once a month & let stand for 30 minutes. Then run 2-3 cycles of clean water through until the vinegar odor is gone.
If you use a sponge, pop it in the microwave for two minutes every day and be sure to replace them every two weeks. Best plan? Toss the sponges and use a dishrag you can throw into the washer instead.
Toothbrush Holder
If you use a toothbrush holder and it's machine washable, throw it in the dishwaswher weekly, or scrub it with soap and hot water once a week. And hopefully you have figured out to move it to an area out of reach from the toilet. :)
Electronics
The computer keyboard, remote control & phones...lots o' germs! Not only do your own hands have germs, but think about how many people share these devices. The best thing you can do to keep your electronics clean is to wash your hands often!! Use sanitizing wipes to clean the keyboard and controllers at least once a week -- more often if someone in your house is suffering from a cold or allergies.
Cutting Boards
Throw your cutting boards into the dishwasher after using them, or spray with a disinfectant or vinegar & then hand wash in hot, soapy water. ALWAYS have separate boards for veggies and meat.
Knobs, Handles & Light Switches
Use sanitizing wipes on all knobs and handles at least once a week, more often if someone is sick. Periodically wipe down the light & disposal switches as well. To clean stove knobs, remove them once a week and wash them in hot, soapy water.
Reusable Grocery Bags
Don't just throw these in the washer when you set them down in the mud...wash them often, especially if they held raw/fresh meat or veggies & fruit.
Coffeemaker
Yes, this dark, damp item can house bacteria which then leads to mold & mildew. Run 3-4 cups undiluted vinegar through the machine (or follow the manufacturer's instructions) once a month & let stand for 30 minutes. Then run 2-3 cycles of clean water through until the vinegar odor is gone.
Monday, March 18, 2013
Today's Tip: The last 4 of the 10 Top Foods to Eat
Spinach
Spinach
is a good source of iron, riboflavin, vitamins A and C, magnesium and calcium.
In addition, the plant compounds in spinach may help
enhance your immune system, and keep your hair and skin healthy. Include some spinach on your sandwiches - even Subway is offering it as a sandwich topping. And anytime you are sauteing vegetables, throw a couple handfuls of spinach into the pan. It cooks super fast!Sweet Potatoes
Sweet potatoes are rich in beta carotene, which, according to Mayo Clinic, may help slow down your aging process and reduce your risk of developing cancer. Sweet potatoes are good sources of potassium, folate, fiber and vitamins B-6, C and E.
SPICY SWEET POTATOES - this is a really great recipe!!
3 large sweet potatoes
1 T olive oil
1 tsp chili powder
1 tsp cumin
1/2 tsp salt
1/4 tsp cayenne pepper
Peel sweet potatoes and cut into 1-2" cubes. Place in a large Ziploc bag with olive oil and toss to coat. Add remaining ingredients and toss again to distribute spices evenly.
Transfer to a greased 13x9 baking dish (I use a mister to spray the pan with olive oil). Bake, uncovered, at 400 for 45 minutes, stirring every 15 minutes.
Yield: 8 servings, 3/4 cup each
149 cal., 4g fat, 0g cholesterol, 164mg sodium, 28g carbs, 3g fiber, 2g protein
Vegetable Juice
Vegetable juice has a majority of the same vitamins, minerals and other nutrients you get from vegetables, which makes it an easy way to include vegetables in your meals.
Best option for vegetable
juice...get a juicer and make your own out of cucumbers, red/green leafy
lettuce, spinach, cabbage, tomatoes...add some parsley or cilantro if you like
those flavors. If you don't care for the taste of vegetable juice, you can
throw in a few seedless grapes and/or apples to make it more palatable.
If you just don't want to make your
own, look for all-natural V-8 juice at the store. You want to purchase
all-vegetable juice with a low sodium/salt content.
Wheat
Wheat germ is contained in wheat grains and is highly concentrated with nutrients, including thiamin, niacin, folate, magnesium, potassium, zinc, riboflavin, iron and more. It is the heart of the wheat berry, and is a great source of fiber, which helps facilitate digestion and the movement of food through your colon. Throw a tablespoon of wheat germ in your cereal, smoothies, baked goods or pancakes; you can also mix a little into your yogurt. Use it instead of bread crumbs in meatballs or meatloaf.
Friday, March 15, 2013
Thursday, March 14, 2013
Wednesday, March 13, 2013
Today's Tip: The 3rd of the 3 Worst Foods You Can Eat
Here's #3...Yogurt!
"WHAT???? I thought yogurt was a great source of healthy bacteria?!"
Well, while that can be true, most of the time it's not because the vast majority of yogurts are either full of sugar or artificial sweeteners that feed the bad bacteria and kill the good bacteria in your gut. Yikes!!!!
Okay, let's go through the details. Yogurt is a GREAT choice; just make sure there are no added sweeteners...whether it's sugar, sucralose, saccharine, or aspartame. These sweeteners will cancel out any and ALL positive effects of yogurt by wreaking more havoc on your gut bacteria before the "good stuff" in yogurt even has a chance to go to work.
For instance, my kids really like Yoplait® yogurt...the original has 26 grams of sugar in a 6oz container. The Yoplait light? Only 10 grams of sugar, but then you read aspartame on the label, along with red & blue food dye. The Yoplait Simplait has only six ingredients, but 24 grams of sugar. So what about the Yoplait Greek? Only 9 grams of sugar but they use Sucralose as their sweetener. Now I'm not just picking on Yoplait - I actually really like their yogurt but I'm really working on finding a better choice. The various brands of Greek yogurts out there are good...just read the label so you know what you are getting. One of our favorite Greek yogurts is Chobani, however, the flavored ones do have a lot of sugar at 17-20 grams. Not terrible, but my suggestion would be to choose the plain which has 7 grams of sugar, and sweeten it a little with Truvia® & fresh berries.
Now, those are three of the WORST foods for your gut, but how would you like to know ten of the absolute BEST? Unlike the gut-damaging foods above, over the next few days I will share with you 10 foods help to restore a healthy bacterial balance in your belly by killing off the bad bacteria while at the same time giving you loads more of the vitally important, beneficial bacteria that is so critical to both your health and fat loss goals.
"WHAT???? I thought yogurt was a great source of healthy bacteria?!"
Well, while that can be true, most of the time it's not because the vast majority of yogurts are either full of sugar or artificial sweeteners that feed the bad bacteria and kill the good bacteria in your gut. Yikes!!!!
Okay, let's go through the details. Yogurt is a GREAT choice; just make sure there are no added sweeteners...whether it's sugar, sucralose, saccharine, or aspartame. These sweeteners will cancel out any and ALL positive effects of yogurt by wreaking more havoc on your gut bacteria before the "good stuff" in yogurt even has a chance to go to work.
For instance, my kids really like Yoplait® yogurt...the original has 26 grams of sugar in a 6oz container. The Yoplait light? Only 10 grams of sugar, but then you read aspartame on the label, along with red & blue food dye. The Yoplait Simplait has only six ingredients, but 24 grams of sugar. So what about the Yoplait Greek? Only 9 grams of sugar but they use Sucralose as their sweetener. Now I'm not just picking on Yoplait - I actually really like their yogurt but I'm really working on finding a better choice. The various brands of Greek yogurts out there are good...just read the label so you know what you are getting. One of our favorite Greek yogurts is Chobani, however, the flavored ones do have a lot of sugar at 17-20 grams. Not terrible, but my suggestion would be to choose the plain which has 7 grams of sugar, and sweeten it a little with Truvia® & fresh berries.
Now, those are three of the WORST foods for your gut, but how would you like to know ten of the absolute BEST? Unlike the gut-damaging foods above, over the next few days I will share with you 10 foods help to restore a healthy bacterial balance in your belly by killing off the bad bacteria while at the same time giving you loads more of the vitally important, beneficial bacteria that is so critical to both your health and fat loss goals.
Tuesday, March 12, 2013
Today's Tip: The 2nd of the 3 Worst Foods You Can Eat
So now that everyone has starting cutting back on the sugar in their diet after yesterday's tip, here's food #2 to avoid...
2. Processed, packaged foods (i.e. anything that comes in a bag or a box). Processed, packaged foods that come in a bag or a box, with a laundry list of ingredients, contain MANY bad-bacteria promoting chemicals and food additives that destroy your gut and create a toxic environment in your belly that can quickly spread throughout your entire body.
If any of you have children with allergies or who have a tendency to be a little hyperactive, you should especially avoid foods that include food dyes such as Red 40 or Blue 2 on the label. Food dyes have been shown to be an allergy trigger, and can also prompt hyperactive behavior in children who consume it regularly, and exacerbate the negative traits that are associated with ADHD.
Red 40 dye, a food additive that has an orange-red tone, can be difficult to avoid because it is not only found in red food or drink items, but can also be combined with dyes of other colors. Common children's snacks such as Doritos, colored Goldfish crackers, Kool-Aid, fruit punch, and some bubble gums all contain Red 40.
Strive to eat whole, natural foods...without all the additives...and you'll be well on your way to a healthier bacterial balance in your belly. Where are these whole, natural foods found? In the produce aisle, and in the lean meat section of your local grocer.
When you do purchase packaged foods, look for ones with fewer ingredients - and ones you can actually pronounce! Also, look for products that list whole grains as the first ingredient. Sure, your kiddos may love Goldfish crackers and that's fine every once in awhile. The problem comes when every day you offer packaged snacks instead of using them as a treat. :)
Sources: Isabel De Los Rios & Beyond Diet; Nancy Cordes, consumer safety correspondent, CBS
2. Processed, packaged foods (i.e. anything that comes in a bag or a box). Processed, packaged foods that come in a bag or a box, with a laundry list of ingredients, contain MANY bad-bacteria promoting chemicals and food additives that destroy your gut and create a toxic environment in your belly that can quickly spread throughout your entire body.
If any of you have children with allergies or who have a tendency to be a little hyperactive, you should especially avoid foods that include food dyes such as Red 40 or Blue 2 on the label. Food dyes have been shown to be an allergy trigger, and can also prompt hyperactive behavior in children who consume it regularly, and exacerbate the negative traits that are associated with ADHD.
Red 40 dye, a food additive that has an orange-red tone, can be difficult to avoid because it is not only found in red food or drink items, but can also be combined with dyes of other colors. Common children's snacks such as Doritos, colored Goldfish crackers, Kool-Aid, fruit punch, and some bubble gums all contain Red 40.
Strive to eat whole, natural foods...without all the additives...and you'll be well on your way to a healthier bacterial balance in your belly. Where are these whole, natural foods found? In the produce aisle, and in the lean meat section of your local grocer.
When you do purchase packaged foods, look for ones with fewer ingredients - and ones you can actually pronounce! Also, look for products that list whole grains as the first ingredient. Sure, your kiddos may love Goldfish crackers and that's fine every once in awhile. The problem comes when every day you offer packaged snacks instead of using them as a treat. :)
Sources: Isabel De Los Rios & Beyond Diet; Nancy Cordes, consumer safety correspondent, CBS
Monday, March 11, 2013
Today's Tip: What are the 3 Worst Foods you can eat?
Did you know that within your gut reside more than 100 TRILLION living bacteria that control many
aspects of your health? We need these bacteria but unfortunately, due to things like the ingestion of
artificial sweeteners (found in diet beverages and food products) that kill off
the healthy bacteria, many people have created a massive and very
dangerous bacterial imbalance in their body.
But it doesn't just stop with diet beverages and artificial sweeteners. There are three foods I want to highlight this week that can do serious damage to your belly and your immune system, all while destroying your overall health and dramatically slowing your fat loss to boot...something none of us would ever want to do!
So here goes...the first of the worst:
1. Sugar. We all know sugar is bad news for fat loss and insulin levels; in fact, excessive sugar intake can and often will result in insulin resistance and type 2 diabetes...no laughing matter there. But what most people don't realize is that sugar acts as a fertilizer for the "bad", health-destroying bacteria in your gut.
Yes, that's right...every time you eat sugar (added by the truckload into snacks, cereals, desserts, juice, sodas, teas, and a host of other food and beverage items), the infectious, pathogenic baceteria in your belly feed on it, multiply, and spread further throughout your intestinal walls, wreaking havoc on your entire body, and your health.
If you ever want to achieve optimal health and your ideal body, limit your sugar intake, plain and simple. I've never been one to recommend cutting any food completely from your diet, and so please note that I am saying to limit your sugar intake. I love to bake and yes, I will use sugar when needed. But it will be on a limited basis - and I will work on modifying recipes and using alternative ingredients to cut back on sugar. Just take some time this week to read food labels to be better informed on how much sugar you are taking in and make some modifications where you are able.
Sound harsh? Maybe. But cutting a little bit out every week will help your body continue to work its way to a better place!
Source: Isabel De Los Rios & Beyond Diet
But it doesn't just stop with diet beverages and artificial sweeteners. There are three foods I want to highlight this week that can do serious damage to your belly and your immune system, all while destroying your overall health and dramatically slowing your fat loss to boot...something none of us would ever want to do!
So here goes...the first of the worst:
1. Sugar. We all know sugar is bad news for fat loss and insulin levels; in fact, excessive sugar intake can and often will result in insulin resistance and type 2 diabetes...no laughing matter there. But what most people don't realize is that sugar acts as a fertilizer for the "bad", health-destroying bacteria in your gut.
Yes, that's right...every time you eat sugar (added by the truckload into snacks, cereals, desserts, juice, sodas, teas, and a host of other food and beverage items), the infectious, pathogenic baceteria in your belly feed on it, multiply, and spread further throughout your intestinal walls, wreaking havoc on your entire body, and your health.
If you ever want to achieve optimal health and your ideal body, limit your sugar intake, plain and simple. I've never been one to recommend cutting any food completely from your diet, and so please note that I am saying to limit your sugar intake. I love to bake and yes, I will use sugar when needed. But it will be on a limited basis - and I will work on modifying recipes and using alternative ingredients to cut back on sugar. Just take some time this week to read food labels to be better informed on how much sugar you are taking in and make some modifications where you are able.
Sound harsh? Maybe. But cutting a little bit out every week will help your body continue to work its way to a better place!
Source: Isabel De Los Rios & Beyond Diet
Friday, March 8, 2013
Today's Food Tip: Ideas to help you feel full & satisfied!
Question: What are some ideas to help me feel full and satisfied?
No one should feel super hungry all the time whether you are trying to lose weight or even just maintain a healthy weight. Here are a few tips to help you feel "fully" satisfied...
Eat foods packed with protein and fiber. Both nutrients are known to increase satiety (that feeling of fullness). Try to get a good amount of lean protein and naturally occurring fiber in each meal. For breakfast, think egg-based dishes with veggies, protein pancakes and oatmeal bowls with berries. For lunch and dinner, go for a combo of protein (lean meat, chicken, lean fish, or shrimp) with veggies (sauteed, steamed, as a salad...etc.). When it comes to carbs, stick to high-fiber picks like brown rice, bulgur wheat, sweet potatoes & and whole-wheat pasta. The most important thing with the carbs? Watch your portions!
Steer clear of trigger foods. Trigger foods are the things you can't seem to stop eating once you start -- and they often leave you feeling hungrier than you felt before you started eating! You can manage your portions by weighing them or counting out the serving size, and you can often find better-for-you versions of your favorites to keep the calories in check. If it's still hard to stop snacking on that special treat, save it for your "free day" and then enjoy it guilt-free! I use a kitchen scale frequently to measure out portions when cooking or eating...my kids even like to use it. That way they don't overeat a treat snack, and often times after weighing the serving size on that box of crackers, it's more than they thought it was going to be.
Slow it down. Studies show there's a correlation between eating quickly and being overweight. Scarfing down food can be satisfying in the short term, but it's better to give your brain time to catch up with your stomach. So drink some water between bites, and chat with your dinner mates. Give your body a chance to digest and register how full you're feeling.
One last hard & fast rule...Don't graze!!! Serve a plate. If you are just snacking out of the bag, box or fridge, it is next to impossible to know how much you have eaten, especially if you are chatting with a friend or watching tv. And although there are times when you need to eat while working on the computer or on a project, always serve a plate to avoid that mindless eating trap.
Keep those questions coming! I always have a tip to post, but really like answering your specific questions as well.
No one should feel super hungry all the time whether you are trying to lose weight or even just maintain a healthy weight. Here are a few tips to help you feel "fully" satisfied...
Eat foods packed with protein and fiber. Both nutrients are known to increase satiety (that feeling of fullness). Try to get a good amount of lean protein and naturally occurring fiber in each meal. For breakfast, think egg-based dishes with veggies, protein pancakes and oatmeal bowls with berries. For lunch and dinner, go for a combo of protein (lean meat, chicken, lean fish, or shrimp) with veggies (sauteed, steamed, as a salad...etc.). When it comes to carbs, stick to high-fiber picks like brown rice, bulgur wheat, sweet potatoes & and whole-wheat pasta. The most important thing with the carbs? Watch your portions!
Steer clear of trigger foods. Trigger foods are the things you can't seem to stop eating once you start -- and they often leave you feeling hungrier than you felt before you started eating! You can manage your portions by weighing them or counting out the serving size, and you can often find better-for-you versions of your favorites to keep the calories in check. If it's still hard to stop snacking on that special treat, save it for your "free day" and then enjoy it guilt-free! I use a kitchen scale frequently to measure out portions when cooking or eating...my kids even like to use it. That way they don't overeat a treat snack, and often times after weighing the serving size on that box of crackers, it's more than they thought it was going to be.
Slow it down. Studies show there's a correlation between eating quickly and being overweight. Scarfing down food can be satisfying in the short term, but it's better to give your brain time to catch up with your stomach. So drink some water between bites, and chat with your dinner mates. Give your body a chance to digest and register how full you're feeling.
One last hard & fast rule...Don't graze!!! Serve a plate. If you are just snacking out of the bag, box or fridge, it is next to impossible to know how much you have eaten, especially if you are chatting with a friend or watching tv. And although there are times when you need to eat while working on the computer or on a project, always serve a plate to avoid that mindless eating trap.
Keep those questions coming! I always have a tip to post, but really like answering your specific questions as well.
Thursday, March 7, 2013
Today's Tip: Easy, Healthy & Hearty Shrimp Gumbo
Even though it's March and spring is right around the corner, the chilly nights still put me in the mood for a nice warm soup for supper. My kids love shrimp, and this easy shrimp gumbo recipe is always a hit around here. Try it and let me know what you think!
Hearty Healthy Shrimp
Gumbo
Prep Time: 20 mins Total Time: 1 hrs 20 mins Servings: 6
Ingredients
- 2 tablespoons all-purpose
flour
- 2 teaspoons olive oil
- 1 medium onions, chopped
- 1 medium green bell peppers,
chopped
- 1 -1 ½ medium celery ribs,
sliced
- 14 ½ ounces diced tomatoes,
undrained
- 10 ounces frozen sliced okra,
thawed ( about 2 cups)
- 2 bay leaves
- 1 tablespoon Worcestershire
sauce
- 1 teaspoon sugar
- ¾ teaspoon dried thyme,
crumbled
- 10 1/2oz canned fat-free
low-sodium chicken broth
- 1 lb fresh shrimp or 1 lb
frozen peeled medium raw shrimp, thawed if frozen
- 2 teaspoons olive oil
- ¾ teaspoon salt
- ¼ teaspoon red hot pepper
sauce
- 1 cup regular or instant brown rice
Directions
- Prepare the rice according to the package directions (may also use bulgur wheat).
- Heat a Dutch oven over medium
heat. Cook the flour for 1-2 minutes or until beginning to turn off-white, stirring constantly. Do not
overcook. Transfer to a plate.
- Add 2 teaspoons oil to the pot
and swirl to coat the bottom. Cook the onion, bell pepper,
and celery for 5 minutes, stirring frequently.
- Stir in the undrained tomatoes,
okra, broth, bay leaves, Worcestershire sauce, sugar, & thyme.
- In a jar with a tight-fitting
lid, combine the remaining broth and the reserved flour. Cover and shake until
completely blended.
- Stir into the tomato mixture and bring to a boil over high heat. Reduce the heat and simmer,
covered, for 25 minutes, or until the okra is very tender and the mixture
has thickened, stirring frequently.
- Stir in the shrimp & cook, covered, for 5 minutes, or until the shrimp turn pink. Remove from heat & stir in the olive oil, salt, and hot pepper sauce. Let stand for at least 15 minutes. Discard the bay leaves.
- To serve, spoon the rice into soup bowls. Ladle the gumbo over the rice & enjoy!
Wednesday, March 6, 2013
Today's Tip: Another "green" SuperFood...Peas!
Growing up I hated peas. Yes, hate is a strong word but it's how I felt about canned peas...and honestly, I still feel the same way! But fortunately, canned peas aren't the only pea in town. When making a soup I have no problem throwing in some frozen peas, and almost every day at lunch I add snow peas or sugar snap peas to my plate.
Even though peas are small in size, they still pack a nutrient punch. Just a half a cup has 5.5g of fiber and 5g of protein. That in addition to anti-inflammatory and antioxident benefits should move it up a few notches on your food-shopping list. Fresh or frozen are the best options - and I'm not just saying that because I don't care for the canned version! Some of their nutrients get sacrificed in the canning process.
And here's a recipe to try...
2. Heat a grill or grill pan to medium high. Season the salmon with remaining salt and black pepper. Cook 3 to 4 minutes a side for medium, or to desired doneness. Transfer fillets to a plate.
3. Place the snap peas and squash in a steamer basket in a pot of boiling water. Cover and cook until vegetables are tender-firm, about 4 minutes (or saute in a small amount of olive or grapeseed oil).
4. Spoon 2 tablespoons of the parsley sauce onto each of 4 serving plates. Top each with a salmon fillet and 1 cup of the vegetables.
Even though peas are small in size, they still pack a nutrient punch. Just a half a cup has 5.5g of fiber and 5g of protein. That in addition to anti-inflammatory and antioxident benefits should move it up a few notches on your food-shopping list. Fresh or frozen are the best options - and I'm not just saying that because I don't care for the canned version! Some of their nutrients get sacrificed in the canning process.
And here's a recipe to try...
Salmon With Snap Peas, Summer Squash and Parsley-Chive Sauce
- 1 1/2 cups fresh flat-leaf parsley leaves
- 1 scallion, coarsely chopped
- 1/4 cup coarsely chopped fresh chives
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 2 teaspoons Dijon mustard
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 4 5 ounces skinless salmon fillets
- 1/2 pound sugar snap peas
- 2 small yellow squashes, seeded and cut into 3-by-1/2-inch pieces
Directions
1. Put the parsley, scallion, chives, oil, lemon juice, and mustard into the small bowl of a food processor. Add 1 tablespoon water and 1/4 teaspoon each of the salt and black pepper; pulse until smooth.2. Heat a grill or grill pan to medium high. Season the salmon with remaining salt and black pepper. Cook 3 to 4 minutes a side for medium, or to desired doneness. Transfer fillets to a plate.
3. Place the snap peas and squash in a steamer basket in a pot of boiling water. Cover and cook until vegetables are tender-firm, about 4 minutes (or saute in a small amount of olive or grapeseed oil).
4. Spoon 2 tablespoons of the parsley sauce onto each of 4 serving plates. Top each with a salmon fillet and 1 cup of the vegetables.
Tuesday, March 5, 2013
Today's Tip: Try some Kiwi!
"Going Green" is the thing these days...and it's not just about recycling. If you aren't already a fan of kiwi fruit, add some of their green hue to your plate. These fuzzy-skinned fruits have twice as much
vitamin C per serving as oranges and twice as more potassium than bananas. They are packed with magnesium and fiber, and they're also low in calories, which
makes them the perfect sweet snack. I pair them up with some strawberries, or here's a smoothie recipe to try for breakfast tomorrow.
Kiwi-Banana-Strawberry Smoothie
6 oz plain Greek yogurt
1/2 banana
1/2 cup frozen or fresh strawberries
1 kiwi
1-2 teaspoons honey
crushed ice
Truvia as needed to additionally sweeten
Mix all in a blender and enjoy!
Kiwi-Banana-Strawberry Smoothie
6 oz plain Greek yogurt
1/2 banana
1/2 cup frozen or fresh strawberries
1 kiwi
1-2 teaspoons honey
crushed ice
Truvia as needed to additionally sweeten
Mix all in a blender and enjoy!
Monday, March 4, 2013
Tips for your Fast-Food Trips!
You can probably guess that I'm not much of a fast-food fan...but sometimes it's a necessity to grab lunch when you are out and about. To help you make the best choices, here are some tips to help keep you from over-doing it at the drive-thru!
1. Think before you order. You'd do a little research before buying a new couch, right? Get online and Bing or Google your restaurant/meal for need-to-know stats.
2. Value menus aren't valuable to your waistline. Don't just get it because it's cheap and easy to order; you'll regret it. And bigger pants cost more in the long run...
3. Salad isn't always the best pick. The dressing, the cheese, the croutons...don't assume the word "salad" or "greens" makes it "safe."
4. The fries? They have more calories than you think. Even a super-measly small order averages 300 calories and 14g fat. If you're putting together a low-calorie meal, they should not be included.
5. LOOK OUT for mayo! Seriously, mayo or whatever "special sauce" they offer can sink even the most friendly grilled hamburger or chicken sandwich. And it isn't always listed, so say, "Hold the mayo/special sauce," just in case. Ask for mustard instead.
6. Beware of the limited-time-only offers. The nutritional stats are often unavailable (how convenient). That special super-stacked sandwich? It's not worth it.
7. Chicken and fish aren't smart if they're fried. The menu often asks if you want it breaded & fried or grilled...duh. Order it grilled...and if you can't get them to grill your fish, go with chicken or the burger. And I know for many people a burger isn't a burger without cheese...but if you can do without the cheese you'll cut way back on the fat & calories. Or what I often do is pull half the cheese off my burger or ask them to use 1/2 slice. They may give you an odd look, but hey -
8. Don't stress too much or feel bad if your meal isn't as healthy as you'd like. Hey, stopping for fast food is hard to avoid sometimes! Just do the best you can.
Also, many restaurants are now offering a "healthier choices" menu. Make up your mind before you go that you will be ordering off the new menu. Give healthier food a chance! I guarantee you'll feel better the rest of the day because you made good choices.
Adapted from HungryGirl.com.
1. Think before you order. You'd do a little research before buying a new couch, right? Get online and Bing or Google your restaurant/meal for need-to-know stats.
2. Value menus aren't valuable to your waistline. Don't just get it because it's cheap and easy to order; you'll regret it. And bigger pants cost more in the long run...
3. Salad isn't always the best pick. The dressing, the cheese, the croutons...don't assume the word "salad" or "greens" makes it "safe."
4. The fries? They have more calories than you think. Even a super-measly small order averages 300 calories and 14g fat. If you're putting together a low-calorie meal, they should not be included.
5. LOOK OUT for mayo! Seriously, mayo or whatever "special sauce" they offer can sink even the most friendly grilled hamburger or chicken sandwich. And it isn't always listed, so say, "Hold the mayo/special sauce," just in case. Ask for mustard instead.
6. Beware of the limited-time-only offers. The nutritional stats are often unavailable (how convenient). That special super-stacked sandwich? It's not worth it.
7. Chicken and fish aren't smart if they're fried. The menu often asks if you want it breaded & fried or grilled...duh. Order it grilled...and if you can't get them to grill your fish, go with chicken or the burger. And I know for many people a burger isn't a burger without cheese...but if you can do without the cheese you'll cut way back on the fat & calories. Or what I often do is pull half the cheese off my burger or ask them to use 1/2 slice. They may give you an odd look, but hey -
8. Don't stress too much or feel bad if your meal isn't as healthy as you'd like. Hey, stopping for fast food is hard to avoid sometimes! Just do the best you can.
Also, many restaurants are now offering a "healthier choices" menu. Make up your mind before you go that you will be ordering off the new menu. Give healthier food a chance! I guarantee you'll feel better the rest of the day because you made good choices.
Adapted from HungryGirl.com.
Saturday, March 2, 2013
Today's Tip: Snack Ideas!
Everyone is always asking for new snack ideas. Here are a few to add to your
snack list.
1 single-serve bag of Wheat Thins or one serving of Kashi whole grain crackers and 1 Lite string cheese
1 medium apple& 2 T natural peanut butter
Gorp - 1/2 ounce whole shelled (unpeeled) almonds, 1/4 ounce unsalted dry-roasted peanuts, 1/4 ounce dried cranberries, 1 tablespoon chopped pitted dates, 1 1/2 teaspoon chocolate chips. (Try customizing this basic recipe with your favorite dried fruits & nuts.)
Cinnamon Oranges - 4 navel oranges, 2 tablespoons orange juice, 2 tablespoons lemon juice, 1 tablespoon sugar, 1/4 teaspoon ground cinnamon
With a sharp knife, remove rind and white pith from oranges. Cut each into 5 or 6 slices and arrange on 4 plates. Whisk together orange juice and lemon juice, sugar and cinnamon. Spoon over the orange slices.
Indoor Raspberry S'more - Spread 1 teaspoon raspberry jam on 2 graham crackers (don't break the crackers apart). Top with 1 large marshmallow and 1/2 ounce square of dark chocolate. Microwave 10 to 15 seconds, until marshmallow begins to melt.
Blueberry-Pineapple Protein Shake - Combine 1 cup low-fat milk or lowfat vanilla yogurt, 1/4 cup frozen blueberries, and 1/4 cup frozen pineapple in a blender; puree until smooth.
Cool Skewers - Red, white, and green kabobs: Skewer 1 cube watermelon, 1 small cube swiss cheese, and 1 slice cucumber on each of five toothpicks.
Crunchy Veggies & Dip - Cut up your favorite veggies – cucumbers, carrots, jicama, snow peas, etc. & dip them in a mixture of plain Greek yogurt and Ranch dressing mix
Yogurt Blend - 1/2 cup low-fat plain Greek yogurt mixed with 1-2 tsp honey and 1 teaspoon unsweetened cocoa powder and topped with 1/2 cup raspberries
1 single-serve bag of Wheat Thins or one serving of Kashi whole grain crackers and 1 Lite string cheese
1 bottled low-fat smoothie (Check the label and avoid smoothies with
fructose or high fructose corn syrup listed as one of the first ingredients -
this type of refined sugar will cause your blood sugar to peak, then crash --
making you hungry again before too long)
1 medium apple and an 8-ounce
carton of skim or lowfat milk 1 medium apple& 2 T natural peanut butter
1 medium-large apple, 1
wedge The Laughing Cow Light Cheese, any flavor & a handful of
red grapes
Superfood Trail Mix - Combine 1 tablespoon each dried cherries, golden raisins, sunflower seeds, and roasted soy nuts with 1 teaspoon mini chocolate chips in a ziplock bag; mix. (150 calories)
Superfood Trail Mix - Combine 1 tablespoon each dried cherries, golden raisins, sunflower seeds, and roasted soy nuts with 1 teaspoon mini chocolate chips in a ziplock bag; mix. (150 calories)
Gorp - 1/2 ounce whole shelled (unpeeled) almonds, 1/4 ounce unsalted dry-roasted peanuts, 1/4 ounce dried cranberries, 1 tablespoon chopped pitted dates, 1 1/2 teaspoon chocolate chips. (Try customizing this basic recipe with your favorite dried fruits & nuts.)
Cinnamon Oranges - 4 navel oranges, 2 tablespoons orange juice, 2 tablespoons lemon juice, 1 tablespoon sugar, 1/4 teaspoon ground cinnamon
With a sharp knife, remove rind and white pith from oranges. Cut each into 5 or 6 slices and arrange on 4 plates. Whisk together orange juice and lemon juice, sugar and cinnamon. Spoon over the orange slices.
Indoor Raspberry S'more - Spread 1 teaspoon raspberry jam on 2 graham crackers (don't break the crackers apart). Top with 1 large marshmallow and 1/2 ounce square of dark chocolate. Microwave 10 to 15 seconds, until marshmallow begins to melt.
Blueberry-Pineapple Protein Shake - Combine 1 cup low-fat milk or lowfat vanilla yogurt, 1/4 cup frozen blueberries, and 1/4 cup frozen pineapple in a blender; puree until smooth.
Cool Skewers - Red, white, and green kabobs: Skewer 1 cube watermelon, 1 small cube swiss cheese, and 1 slice cucumber on each of five toothpicks.
Crunchy Veggies & Dip - Cut up your favorite veggies – cucumbers, carrots, jicama, snow peas, etc. & dip them in a mixture of plain Greek yogurt and Ranch dressing mix
Yogurt Blend - 1/2 cup low-fat plain Greek yogurt mixed with 1-2 tsp honey and 1 teaspoon unsweetened cocoa powder and topped with 1/2 cup raspberries
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