A monthly nutrition and fitness blog by Lisa Harkins, RD, LDN, owner of Ideal Nutrition and Fitness LLC.

(What's YOUR thoughts on my thoughts? Feel free to use the online comment form featured on our "Contact Us" page).

Eating for two? Not exactly... 

March 4, 2010

Recently I have had the privilege of developing a Nutrition Plan for a client in her fifth month of pregnancy. Her first trimester was a rough one, filled with lots of nausea and unfortunately, vomiting.  She was also only craving foods that are on the not-so-healthy-side, such as fast food, potato chips, and soda. Between persistently getting sick and eating high-sodium, high-fat foods, she managed to gain just the right amount of weight, but now in her second trimester and feeling much better, was eager to get back on track and begin eating better for her health and the health of her baby.

Many women get excited at the prospect of “eating for two” and the freedom to indulge in whatever one wants during pregnancy. But their doctor (or dietitian) should gently remind them that all that is needed for a growing fetus (as well as the momma) is an average 300 extra calories a day. The important thing to note here is that those extra calories should be from fruits, veggies, whole grains, lean meats and dairy, NOT sweets, salty snacks and fast food. Why is this so important? Because a pregnant woman’s needs increase for very specific nutrients such as Vitamin A (770ug), Vitamin C (85mg), all the B vitamins including Folate (600mg), Iron (27mg-from foods and supplements), Phosphorous (1,250mg in the first trimester, 700mg in the second and third trimester), as well as protein (1.7g per kilogram of body weight) and fiber (25-30g). A daily multivitamin is encouraged to help fill in any nutrient gaps a woman may be lacking, but taking mega-doses of certain vitamins as well as herbal supplements is strongly discouraged during this time.

Pregnant women should take care to eat every three to four hours to prevent sudden drops in blood sugar, and although research is mixed on the use of caffeine, the general recommendation is no more than two cups of coffee per day (about 200mg of caffeine). I tell my clients to monitor their intake of tea, sodas, and chocolate, as all of these contain caffeine in varying amounts. Keeping oneself well-hydrated is also important, and eight to twelve eight-ounce glasses of fluid a day (mainly from water) is recommended, especially since protein and fiber intake will be increased.

Other issues of particular concern for the mommy-to-be is avoiding intake of shark, swordfish, tilefish and king mackerel due to their excessively high levels of mercury, which can be harmful to the fetus. Canned tuna is okay, but limit the albacore to just six ounces per week (light canned tuna has even less mercury). Foodborne illness can be especially deadly to a mother and her unborn child. Pregnant women should not eat deli meats (like bologna or hot dogs) unless cooked to steaming hot, or ready to eat foods from the store such as potato, chicken, egg, and tuna salads due to increased risk of listeriosis. Also avoid raw and unpasteurized foods such as sushi, hollandaise sauce, and fresh juices.  Cheeses such as brie, feta, queso fresco, and camembert should also not be eaten due to possible pathogenic bacteria present.

***

Let's Hear It For the Boys!

February 2, 2010

I try to keep my columns gender non-specific, but sometimes I feel as if I err on the side of the ladies.  Maybe it’s because women tend to fuss about their weight and appearance more so than men. Research shows the majority of the fairer sex are more health-conscious, that is, females are more apt than males to see their doctor regularly, less likely to engage in risky behaviors, and more likely to consume more healthful foods.

What’s up with this, guys?  Some experts believe that men are programmed to have that “devil may care” attitude. We see this in the animal kingdom: the male has to (literally) fight other males for the female’s attention. This guttural instinct has filtered down through the ages and is reflected within the modern man as bravado (picks fights in bars), risk-taking (drives aggressively), stubbornness (refuses to get a prostate exam), and even apathy (eats whatever he likes and doesn’t care how if affects his health).

So how to change this? Um, I’m sorry, you want to change a man? Silly rabbits. Unless you were born yesterday, everyone knows you can’t change a man.  But you CAN inform him, and let him make his own decisions. Men need to be TOLD what they need to do for their health, they generally won’t come up with a game plan on their own.  So to make things easy on everyone, I’ve come up with a list of “to dos” for the guys (in honor of Valentine's Day, print this out and stick it on your man’s car seat):

• Have your body mass index (BMI) calculated. If 25 or over, it’s time to cut back the calories, and ramp up the physical activity.
• Have your cholesterol checked annually starting at age 35. Younger than 35? Talk to your doc about whether to have your cholesterol checked if you have diabetes, high blood pressure, if heart disease runs in your family, or you smoke.
• Have your blood pressure checked at least every 2 years.
• Have a test for colorectal cancer starting at age 50. If you have a family history of colorectal cancer, you may need to be screened earlier.
• Have a test for diabetes if you have high blood pressure or high cholesterol.
• Your emotional health is as important as your physical health. If you have felt "down," sad, or hopeless over the last 2 weeks, you may want to talk to your doctor about being screened for depression – no shame in this.
• Talk to your MD to see whether you should be tested for sexually transmitted infections (including HIV).

Lastly: don’t smoke, drink alcohol only in moderation, exercise at least four times per week for 30 minutes or more, consume a healthy diet (lots of fruits, veggies, whole grains, low-fat dairy, lean meats-call me if you’ve got questions), and allow yourself some down-time from work and family obligations. Let’s hear it for the boys!

***

2010 - New Year New You!

January 4, 2010

Okay, so it’s 2010. A new year, and you are thinking, a new you? It’s never too late to get healthy and fit, so start NOW. All it takes is a little effort, a whole lot of motivation, and the ability to incorporate both good nutrition and regular physical activity in your life. The biggest obstacle my clients face is actually starting a program.  Many worry they don’t have enough time or money to lead a healthy lifestyle, but I say it’s all about evaluating priorities.  If losing weight, gaining strength, or just being a healthy role-model for your children is important, then you owe it to yourself and your family to get fit. And being fit doesn’t mean wearing a size two or gracing the cover of Men’s Fitness; it’s about preventing chronic conditions like obesity, heart disease, diabetes, and even some cancers, having the stamina to play with your grandchildren, or achieving personal goals like completing a 5K. Once eating well and working out become a priority for my clients, the original time and money barriers all of sudden aren’t barriers anymore.

So regarding physical activity, what is specifically required to achieve a healthy weight? According to the latest Physical Activity Guidelines for Americans from the Center for Disease Control and Prevention (CDC), to maintain a healthy weight adults should aim for 150 minutes per week of moderate-intensity aerobic activity (eg. 30 minutes per day, 5 days per week), and incorporate muscle strengthening activities on two or more days a week that work all your major muscle groups. For additional health benefits, the CDC recommends upping the aerobic activity time to 300 minutes per week (eg. 60 minutes per day, 5 days per week). Walking fast, cycling, using cardiovascular equipment (like an elliptical or stair climber) all count as moderate-intensity aerobic activity. Lifting weights, working with resistance bands, yoga, or pilates all count as muscle-strengthening activities. A personal trainer can develop a program that fits your specific fitness needs and goals, as well as keep you motivated and on track.

Good nutrition is essential for improving one’s health, and goes hand in hand with regular exercise. With so much information (and mis-information) available regarding nutrition, it is easy to be confused about what to eat for optimal health. A diet rich in fruits, vegetables, whole grains, lean meats, and low-fat dairy can decrease the risk of many chronic diseases and assist with maintaining a healthy weight. Limiting your intake of sodium, increasing fiber, monitoring portions, and indulging in sweets and alcohol only on special occasions can also contribute to a sound diet. It is essential to know how many calories you need to maintain your current weight, and then from there you can determine how many you need to shave off daily to lose weight. A dietitian can help you by developing a nutrition plan that is effective and sustainable. Don’t succumb to weight-loss pills or fad-diets! These are temporary fixes that may be ineffective at best and harmful at worst.

***

Eight Healthy Holiday Gifts

December 6, 2009

I’ve been getting asked quite a bit about healthy gift ideas for the holidays.  I like to give presents that my family and friends will truly use and enjoy, but that are also in line with my high standards for healthy living. So this week I took pen and paper in hand and developed the following list to help you with your holiday shopping:

1. Lunch tote. I encourage ALL of my clients to “brown bag” it. I like the sacs from “Haute Lunch” (www.hautelunch.com). A portion of their proceeds goes to programs that combat childhood obesity. Zip in a cold gel pack to keep cold stuff cold and avoid foodborne illness.
2. Veggie Steamer. One of the best ways you can cook veggies and keep those wonderful nutrients intact (check out Kitchen and Company in Lewes). Go cornucopia and stuff it with fresh, organic produce from Good For You Natural Market in Lewes.
3. Juicer. While we’re on appliances…juicing is a great way to get your nine servings of fruits and veggies daily (Note: a serving is a measly half-cup!). Just be sure the juicer juices the WHOLE fruit/veg –  you want enough power to pulverize the peel for all that fantastic fiber.  Serve with decorative tumblers from Mod Cottage in Rehoboth.
4. Magazine Subscription. Women’s Health, Men’s Health, Shape, Self, Fitness, Cooking Light, Eating Well, the list goes on. For the hardcore nutrition junkie – Nutrition Action from the Center for Science in the Public Interest (www.cspinet.com).
5. Gym Membership. The ultimate get-fit gift. Many fitness facilities have great holiday specials going on right now (check out Quest Fitness in Lewes). Stash the certificate in a shiny new gym bag (you’ll find great ones at Nike outlet in Rehoboth) to spark some serious motivation.
6. GPS training product. A.K.A. a Garmin watch (www.garmin.com). Great little gadget for the aspiring athlete (or inspired beginner). Help them navigate the night with a headlamp from LL Bean, essential for evening runs in the winter months.
7. Cookbook. Sorry Paula – not yours. Rather Ellie Krieger’s “Healthy Appetite” (my favorite and most famous RD!), The Complete Cooking Light Cookbook, American Dietetic Association’s Cooking Healthy Across America, or William Sonoma’s Eat Well (try Atlantic Bookshops in Rehoboth, Browseabout Books in Rehoboth, or Books and Coffee in Dewey). Wrap it in a festive apron (from Bella Luna in Rehoboth) and kitchen towels (pretty ones at Lewes Gourmet Foods) and throw in some potholders (I like the silicon “flowers” from Pier One in Rehoboth).
8. Wine and chocolate. It’s gotta be red and dark (70% or more cacao) respectively. In moderation. Shop Cape Wine and Spirits in Lewes for the spirit and Rocky Mountain Chocolates (also in Lewes) for the sweet. Indulge with beautiful wine glasses (try Stepping Stone in Lewes) and dessert plates (from Panache in Rehoboth).

***

Trim Your Tailgate!

November 4, 2009

It seems like the fall and winter months are all about eating. Once Halloween rolls around it’s like we’ve all been given a free pass to stuff our faces until New Year’s. Well, I say you can certainly enjoy yourself and all the fine food and fun the season has to offer, but just celebrate in moderation and you won’t have to make that same resolution you make every year: “Lose those extra pounds!”

Last month we reviewed how you could make Halloween a wee bit healthier. This month I’m here to provide some great tips to trim your tailgate!

1. Let’s start with dips.  Everyone loves hot crab, creamy artichoke, French onion, and garden vegetable dips.  Instead of full-fat sour cream, yogurt, and cream cheese, substitute low-fat or non-fat versions to cut the calorie content by more than half.  Once you mix in the crab, artichoke, or dip seasonings, no one will be able to discern the difference. 

2. Salsa and chips. A party staple, salsa and chips can be a healthy and tasty alternative to higher-calorie and fat-laden snacks.  Jarred salsa is an okay choice, but making your own from scratch is healthier, more flavorful and super easy (not to mention much lower in sodium). Check out this fantastic recipe from Eating Well: http://www.eatingwell.com/recipes/fresh_tomato_salsa.html. And don’t forget to pair it with multi-grain chips or better yet, baked ones. 

3. Meatballs are also a classic. Try 99% lean ground turkey this year instead of ground beef and/or pork to significantly reduce the saturated fat and cholesterol content.

4. Mind the mayo.  Did you know that full-fat mayo has 240 calories per TBSP to fat-free mayo’s 11? Yeah , but it doesn’t taste that great on its own you say…but like the low and non-fat dairy above, once you blend it in with other foods it’s deceptively delicious, for example, in pasta and potato salads.

5. Get creative with the crudite.  I know you’re thinking people want pigs in a blanket and chile con queso, but trust me, guests go for the veggie tray.  And think beyond baby carrots and broccoli. Try snow peas, strips of jicama, squash and zucchini rounds, asparagus spears, grape tomatoes, and fennel.

6. Don’t forego fruit.  Just like the veggies, people WILL go for the healthy stuff, especially if served with something a bit naughty, i.e. Nutella.  Nutella is a hazelnut spread made with skim milk and cocoa that is simply sinful in small amounts and perfect paired with fresh fruit.  Or, try a low-fat vanilla yogurt blended with a bit of honey and cinnamon for a more angelic pairing.

Think outside the box (literally) when planning your next game-day soiree. Don’t serve the same old boring potato chips, pretzels, and pizza.  For more healthy, crowd-pleasing ideas, become a fan of my business page on Facebook, Ideal Nutrition and Fitness LLC, and whip up some waist-whittling munchies before kick-off. Now that’s what I call a nutritional touchdown!

***

A Healthier Halloween

October 15, 2009

Goblins, witches and ghosts, just a few of the scary things about Halloween. But do you know what is really scary? At least to this dietitian?  All the candy that kids will be consuming for the next few days, even weeks.  How can you ensure your little ones don’t overindulge, while still celebrating the excitement of the holiday? Below, some simple tips to make this Halloween a little less spooky nutrition-wise:

1.Start by giving out a healthier Halloween treat. Some alternatives include: Cereal bars, snack packets of dried fruit, baked pretzels, nut and seeds, trail mix, animal crackers, 100 calorie packs of various products, single serve boxes of ready-to-eat cereal, mini boxes of raisins, fig cookies, individual juice drinks (100% juice), single-serve packets of low-fat microwave popcorn, sugar-free hot chocolate or apple cider packets. Or go the non-food route and distribute stickers, dollar-store toys, decorative pencils, erasers, bubbles, or glow sticks.

2. For a fun and healthy Halloween party idea, have kids make various creatures out of veggies, fresh and dried fruit, cheese and pretzel sticks. Provide low-fat dressing for dipping when done.

3. Another fun activity that doesn’t have to include sweets – pumpkin decorating! Let the kids’ imagination run wild (under supervision of course!). Have kids use paint, stickers, yarn and other craft materials for decoration (leave the carving to mom and dad!).

4. Get outside! The fall season is perfect for visiting an orchard or farm to get your whole family moving and out in the fresh air. Pick your own apples, search for the perfect pumpkin, and instead of the more sugary treats, take home some fresh apple cider to heat up with some cinnamon sticks for after dinner.

5. Instead of loading their lunches with candy, get a bit more creative and cut their sandwiches with a Halloween-themed cookie cutter for a spooky surprise.

6. Have a candid conversation with the kids about their candy. Tell them that while it’s okay to eat any food in moderation, candy is a treat generally reserved for special occasions, like Halloween. Review their loot after trick or treating, and discard anything that looks odd or is unwrapped. Ration out 2 small pieces at a time over the next few days. But after about a week it’s time to trash – or better yet – idea number 7!

7. Donate your candy to soldiers overseas! Soldiers use candy to coax local children in war-torn countries to disclose the locations of buried IEDs. To donate your family’s candy, visit www.opgratitude.com and send an email to opgrat@gmail.com. Check out this great video which describes the program: http://www.youtube.com/watch?v=WxIHgabfxKA&feature=channel_page.

You and the kids CAN have a healthy and fun Halloween. Moderation is key and focusing on other activities besides eating treats can make the holiday even extra special.  Happy Halloween everyone!

***

Go Nuts!

September 8th, 2009

It seems like everyone these days is nuts for nuts…peanuts, almonds, walnuts, pistachios, brazil nuts. Which nut to choose? Although there are some subtle caloric and nutrient differences, picking a nut to nosh is really dependent upon your taste buds. Let’s review three of the most popular below.

A ball-park favorite, the peanut is probably the most palatable people-pleaser. Peanuts contain 166 calories per one ounce serving (about two tablespoons), almost 7 grams of protein, 6 grams of carbs, 2 grams of fiber, and only about 1 gram of sugar. Concerning fats, peanuts contain about 7 grams of monounsaturated fats, about 4.5 grams of polyunsaturated fats, and less than 2 grams of saturated fats. They are also a good source of Niacin (B3) as well as folic acid and choline.

Although the peanut is the number one nut in America, the almond has surpassed it as the number one nut in new food product releases in 2009, accounting for 29% of the nut global market share. Almonds are particularly popular for their compatibility with a variety of foods. It makes a lot more sense for my clients to get a protein and good fat boost by adding almonds to their yogurt or oatmeal in the morning than peanuts. And has anyone heard of green beans peanutdine? Almonds contain 169 calories per one ounce serving, 6 grams of protein, 5.5 grams of carbs, 3 grams of fiber, and about 1 gram of sugar. Concerning fats, almonds contain about 9.5 grams of monounsaturated fats, about 3.5 grams of polyunsaturated fats, and about 1 gram of saturated fats. They are also a good source of calcium, potassium, as well as Vitamin E.

Increased consumption of walnuts has been shown to decrease risk of dementia (which is interesting since these little guys happen to look a lot like our grey matter). This is due to the higher amounts of ALA (alpha- linoleic acid), an essential fatty acid, in this particular nut. One ounce of walnuts contains 185 calories, 4 grams of protein, about 4g of carbs, about 2g of fiber, and less than 1 gram of sugar. Concerning fats, walnuts contain about 2.5 grams of monounsaturated fats, about 13 grams of polyunsaturated fats, and less than 2 grams of saturated fats.

So no matter which nut you choose, you now know you are getting a good for you snack chock full of good fats, protein, as well as some important vitamins and minerals. Just remember: fats, no matter if saturated or unsaturated, contain nine calories per gram - so take it easy on portion-size. Measure out two tablespoons in little baggies-don’t munch right out of the package! Like everything else, you can go nuts for nuts – just in moderation!

***

Beware the Beef?

August 15th, 2009

If you haven’t been watching the news you might have missed it: red meat and processed meats have been shown to significantly increase our risk for cancer or heart disease. The results come from the National Institutes of Health-American Association of Retired Persons (NIH-AARP) Diet and Health Study http://dietandhealth.cancer.gov/ survey which was sent to 3.5 million members of AARP in 1995. Ten years later, NIH had data for over 500,000 individuals ages 50-71, and it wasn’t pretty. Meat eaters (those that consumed up to five ounces per day, which is the size of an average restaurant hamburger) had a 30 percent greater chance of dying from heart disease or cancer than those individuals who ate red meat less frequently (less than one ounce per day). And those that ate processed meats (like a hot dog or a couple of slices of lunchmeat) once per day had a 20 percent increase in risk.

So what’s in these foods that ups the mortality ante? Obviously more saturated fat and cholesterol. There is an abundance of evidence that links increased intake of saturated fat and cholesterol with heart disease and even some cancers, such as colorectal. Also contributing to the chronic disease cocktail is N-nitroso compounds, which form in our body after eating food products that contain nitrites (preservatives manufacturers add to meats to give them their red color).  Grilling meats such as hot dogs and hamburgers till well-doneness (read: brown and crispy) can also create carcinogenic compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

So what can you do to avoid increasing your risk for heart disease and cancer? Limit red meat consumption to once per week. Red meat includes beef, pork, steak, hamburger, foods made with meat (pizza toppings, chili, lasagna, stews), and processed meats (sausage, hot dogs, ham, bacon, and luncheon meats like salami and bologna).  If you do have red meat, choose the leanest cuts, and remove all visible fat from the product. Cook these meats to the proper internal temperature to avoid foodborne illness but not to the point of well-doneness where the meat is charred. Note that “blackened” meats are not the same as cooking an item to well-doneness. Blackening is a food preparation process  where special seasonings and marinades are applied to give a meat a distinct flavor. Some studies even suggest marinating and seasoning may protect the meat from forming the dangerous HCAs and PAHs http://www.medicinenet.com/script/main/art.asp?articlekey=91541 .

Choose luncheon meats that are nitrite-free, such as Hormel Natural Choice, Applegate Farms, and certain Butterball and Wellshire products. Or better yet, roast your own chicken or turkey at home and make sandwiches from that. The NIH-AARP study showed that white meats (such as chicken, turkey, and fish) did NOT increase the risk for heart disease and cancer, and those that consumed these types of meats actually had an even lower-risk of disease. Even better? Select protein products without the saturated fat, cholesterol, nitrites and risk of carcinogenic compounds such as soy (tofu, edamame), and beans (hummus). And don’t forget to load up on fruits and vegetables, packed full of antioxidants, as well as high-fiber, whole grain products proven to decrease risk of chronic disease.

RECIPES

Eating for two...

(March 4, 2010)

Chicken Curry Pitas

(Makes 4 servings)

Ingredients~

6 tablespoons nonfat plain yogurt

1/4 cup low-fat mayonnaise (you can sub Miracle Whip here)

1 tablespoon curry powder

2 cups cooked, cubed chicken breast (see Tip)

1 apple, diced

1 stalk celery, finely diced

1/2 cup dried cranberries

1/4 cup sliced or slivered almonds, toasted (see Tip)

4 4- to 5-inch whole-wheat pita breads, cut in half

Directions~

1. Combine yogurt, mayonnaise and curry powder in a large bowl. Add chicken, apple, celery, cranberries and almonds; toss to combine.

2. Fill each pita half with 1/2 cup chicken salad.

Nutrient Info (estimated from data from the USDA Nutrient Database) for 1 serving:

Calories ~ 323

Protein ~ 27g

Carbohydrates ~ 41g

Saturated Fat ~1g

Cholesterol ~ 58mg

Sodium ~ 352mg

Fiber ~ 6g

***

Let's Hear It For the Boys!

(February 2, 2010)

Tangerine Beef Stir-Fry

(Makes 4 servings)

Ingredients~

2-3 tangerines

¼ C dry sherry

2 TBSP Hoisin sauce

2 TBSP cornstarch

2 TBSP soy sauce

1 beef flank (1 lb) trimmed of fat and cut crosswise into 1/8-inch-thick slices

1 bag (12 oz) frozen broccoli florets (thawed)

1 medium red pepper, thinly sliced

1 TBSP grated peeled fresh ginger (or 1 tsp dried ginger)

2 C Brown rice, cooked to manufacturer’s directions

Directions~

1. Remove peel from one tangerine and thinly slice – set aside. Squeeze juice from other two tangerines and combine juice with sherry and hoisin sauce in small bowl, et aside. In medium bowl stir to combine cornstarch and soy sauce – add steak and stir to coat, set aside.

2. In non-stick skillet (sprayed with Pam) at med-high heat, add broccoli, red pepper, ginger, and tangerine slices – cook for about 3 minutes or until veggies are tender-crisp). Transfer to large bowl.

3. In same skillet (sprayed with more Pam) at med-high heat, add beef and cook through until lightly browned. Add juice mixture to skillet and veggies and heat through until bubbling.

4. Place ½ C brown rice and ¼ of the beef and broccoli mixture onto plate – enjoy!

Nutrient Info (estimated from data from the USDA Nutrient Database) for 1 serving:

Calories ~ 268

Protein ~ 30g

Carbohydrates ~ 31g

Saturated Fat ~ 2g

Cholesterol ~ 48mg

Sodium ~ 500mg

Fiber ~ 3g

***

2010 - New Year New You!(January 4, 2009)

Ham and Cheese Casserole (makes 6 servings)

Ingredients:

4 large eggs

4 large egg whites

1 cup nonfat milk

2 tablespoons Dijon mustard

1 teaspoon minced fresh rosemary

1/4 teaspoon freshly ground pepper

5 cups chopped spinach, wilted (see Tip)

4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)

1 cup diced ham steak, (5 ounces)

1/2 cup chopped jarred roasted red peppers

3/4 cup shredded Gruyère, or Swiss cheese

Directions:

1. Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.

2. Whisk eggs, egg whites and milk in a medium bowl.

3. Add mustard, rosemary and pepper; whisk to combine.

4. Toss spinach, bread, ham and roasted red peppers in a large bowl.

5. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.

6. Bake until the custard has set, 40 to 45 minutes.

7. Uncover, sprinkle with cheese and continue baking until the custard is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.

Nutrient Info (estimated from data from the USDA Nutrient Database) for 1 serving:

Calories ~ 286

Protein ~ 23g

Carbohydrates ~ 23g

Total Fat ~ 10g

Saturated Fat ~ 4g

Cholesterol ~ 167mg

Sodium ~ 813mg

Fiber ~ 4g

***

Eight Healthy Holiday Gifts (December 6, 2009)

Spiced Muffins (Makes 1 dozen)

Ingredients:

1 ½ C whole wheat flour

½ C rye flour

2 tsp ground cardamom

2 tsp baking powder

½ tsp baking soda

¼ C non-fat dry milk

1 C no-sugar-added applesauce

½ C water
½ C firmly packed brown sugar

1 egg

2 TBSP canola oil

Directions:

1. Preheat oven to 375 degrees F. Coat 12 standard muffin cups with non-stick cooking spray.

2. Into a medium bowl, stir together the whole wheat flour, the rye flour, cardamom, baking powder, and baking soda.  Add the dry milk and stir to blend.

3. In a large bowl, whisk together the applesauce, water, brown sugar, egg and oil. Add the combined dry ingredients and stir until the batter is JUST blended (it will be lumpy – DO NOT overmix!).

4. Stir in optional ingredients as desired.  Fill each muffin cup to 2/3 of the way full.

5. Bake until a toothpick inserted in one of the muffins comes out clean, about 15-17 minutes. Cool in cups for 5 minutes before serving.

Nutrient Info (estimated from data from the USDA Nutrient Database) for 1 muffin:

Calories ~ 198

Protein ~ 4g

Carbohydrates ~ 40g

Total Fat ~ 4g

Saturated Fat ~ <1g

Cholesterol ~ 18mg

Sodium ~ 153mg

Fiber ~ 4g

***

Trim Your Tailgate! (November 4, 2009)

Low-fat Artichoke and Spinach Dip (Serves 16, Makes 4 C)

Ingredients:

8 ounces neufchatel cheese, softened (do not use fat free)

1/2 cup light sour cream (do not use fat free)

14 ounces artichoke hearts, undrained

7 1/4 ounces roasted red peppers, drained

1/4 cup parmesan cheese, freshly grated

10 ounces frozen spinach, thawed and squeezed dry

Directions:

1. Preheat oven to 375F and lightly spritz a shallow baking dish (1.5-2qt) with cooking spray (Pam).

2. Using food processor, mix light cream cheese, sour cream and artichoke hearts by pulsing until even consistency.

3.  Add roasted bell pepper and Parmesan cheese and pulse until creamy.

4. To bake dip: Place mixture into prepared baking dish; add spinach and stir until combined.

5. Bake for 25 minutes, stirring half way through.

6. Dip is done when browned and bubbly around the edges.

7. To keep warm, lower temperature in oven to 250F and stir every 10 minutes until dip is served.

8. For microwave directions: Place mixture into microwave safe dish (1.5-2qt), add spinach and stir until combined.

9. Cover with plastic wrap, leaving room for steam to escape.

10. Microwave on HIGH for 7 minutes or until dip is hot and boiling on the sides - microwaves vary, check often.

11. Mix well before serving.

Nutrient Info (estimated from data from the USDA Nutrient Database) for 1/4 C serving:

Calories~ 38 kcals

Total Fat~ 1.2g

Sat Fat~ 0.7g

Protein~ 2.7g

Carbs~ 4.6g

Fiber~ 1.7g

Sodium ~ 237mg

Go Nuts! (September 8th, 2009)

PB&B Smoothie (Serves 1, 1 C serving)

Ingredients:

1 ripe banana, peeled, quartered, frozen (freeze your over-ripe bananas ahead of time)

½ C non-fat milk

½ C plain non-fat yogurt

1 TBSP creamy natural peanut butter

Directions:

Put all ingredients in a blender and process until smooth.

Nutrient Info (estimated from data from the USDA Nutrient Database):

Calories~ 309

Total Fat~ 8g

Sat Fat~ 1.5g

Protein~ 16g

Carbs~ 49.5

Fiber~ 4g

***

Beware the Beef? (August 15, 2009)

Tofu Ratatouille (Serves 4, 1 C servings)

Ingredients:

1 package, firm, cubed Tofu

2 C chopped Yellow Squash

2 C chopped Zucchini

1 C chopped Orange Pepper

1 15 oz. can, Chopped Tomatoes

1 1/2 C sliced Mushrooms

4 TBSP Parmesan Cheese

2 TBSP Olive Oil

Directions:

1. Pour half the can of tomatoes into bottom of baking dish. Begin to layer chopped vegetables: squash, zucchini, orange pepper, mushrooms, then layer the tofu on. Pour the rest of the tomatoes over the top.

2. Drizzle olive oil over the top.

3.Sprinkle 1/2 tsp of salt and 1/2 tsp of pepper.

4. Bake at 375 degrees for 40 minutes or into veggies are cooked but still slightly firm.

5. Serve in bowls and sprinkle 1 TBSP of parmesan cheese on top and garnish with your choice of fresh herbs if desired.

Nutrient Information per serving:

Calories ~ 185

Total Carbs ~ 16g

Fiber ~ 4g

Protein ~ 49g

Total fat ~ 9.75g

Saturated fat ~ 1.5g

Sodium ~554mg

****

Grillin' and Chillin' (safely of course!)

(July 17, 2009)

Lisa's Terrifc Turkey Burgers (Serves 4)

Ingredients:

1 pound ground turkey breast
1/4 cup dried bread crumbs
1/4 cup chopped onion
2 tablespoons fresh parsley, chopped
1 1/2 tablespoons Worcestershire sauce
1 teaspoon Tabasco (hot) sauce

4 whole-grain buns
4 slices tomato
4 slices red onion
2 bibb lettuce leaves, halved
4 tablespoons ketchup

Directions:

1. Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well.

2. Divide turkey mixture into 4 equal portions and form into patties.

3. Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

4. Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side. 

5.Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.

Nutrient Information per serving (includes one burger, bun and toppings):

Calories ~ 244

Total Carbs ~ 29g

Fiber ~ 4g

Protein ~ 17g

Total fat ~ 8g

Saturated fat ~ 2g

Monounsaturated fat ~ 2g

Sodium ~340mg

****

Summer is Here!

(June 24, 2009)

Mediterranean Couscous

(Makes five 2C servings)

Ingredients needed:

Whole wheat couscous - 1 package

Chick peas - 1 can (drained and rinsed)

Golden raisins (1/2 C)

Chopped tomatoes (canned, low sodium) - 1 Can

Eggplant - 2 C, chopped

Feta Cheese - 1 C

Directions:

1. Prepare couscous according to manufacturer's directions.

2.While waiting for the couscous water to boil, sautee the chopped eggplant in a pan sprayed lightly with Pam cooking spray.

3. Once eggplant is fork tender, you can add the can of tomatoes to pan and cook until tomatoes are warmed through.

4.Once couscous is finished setting, fluff with fork lightly and add eggplant and tomato mixture to pot.

5. Fold in golden raisins and drained chick peas, careful not to overly stir couscous.

6. Place 2 C of mixture into bowl and top with 1/4 C of crumbled feta cheese.

Nutrient Information per 2 C serving (estimated from data from the USDA Nutrient Database)::

Calories ~ 409

Total Carbs ~ 72g

Fiber ~ 8g

Protein ~ 16.1g

Total fat ~ 8.1g

Saturated fat ~ 5.6g

Sodium ~547mg

****

Fuel Your Body

(April 4, 2009)

Homemade Energy Bars

(Makes 18 bars)

Ingredients needed: 

1 cup pure maple syrup
2/3 cup chunky natural peanut butter
2 2/3 cups rolled oats
1 cup whole wheat flour
1/4 cup whey protein powder
1 teaspoon ground cinnamon
1/2 cup wheat germ
1/2 cup dried cherries
1/2 cup chopped almonds

Directions:

1. Preheat the oven to 350°F. Lightly grease a 9 x 13 inch baking pan. I used a nonstick cake pan, but I imagine you could use a Pyrex baking dish, too.

2. Use the back of a wooden spoon to mix the syrup and peanut butter together in a large bowl until well blended.

3. In a separate bowl, stir together the rest of the ingredients. Stir this mixture into the peanut butter mixture to make a uniform dough. Press it into the prepared pan. It will be slightly sticky but should still spread easily into the pan if you grease your fingers.

4. Bake until golden brown, about 25 minutes. Cut into bars while still warm but allow to cool completely in the pan. Wrap each bar individually and store in an airtight container for up to 1 week, or freeze for up to 1 month.

Nutrient Information per 1 bar serving (estimated from data from the USDA Nutrient Database)::

Calories ~ 216

Total Carbs ~ 31g

Fiber ~ 4g

Protein ~ 9g

Total fat ~ 7.5g

Saturated fat ~ 1g

Polyunsaturated fat ~2g

Monounsaturated fat ~ 3.5g

Sodium ~35mg

****

What's the Skinny on Fats? (March 4, 2009)

Easy Baked Dijon Salmon(SERVES 4, 4-ounce filets)

Ingredients Needed:

3 tablespoons Dijon mustard

1 1/2 tablespoons honey

1/4 cup dry bread crumbs

4 teaspoons chopped fresh parsley

4 (4-ounce) fillets salmon

salt and pepper to taste

1 lemon, for garnish

Directions: 

1. Preheat oven to 400 degrees F (200 degrees C).

2. In a small bowl, stir together mustard and honey. Set aside. In another bowl, mix together bread crumbs and parsley.

3. Brush each salmon fillet lightly with honey mustard mixture, and sprinkle the tops of the fillets with the bread crumb mixture.

4. Bake salmon 12 to 15 minutes in the preheated oven, or until it flakes easily with a fork. Season with salt and pepper, and garnish with a wedge of lemon.

Nutrient Information per 4-ounce serving (estimated from data from the USDA Nutrient Database)::

Calories ~ 396

Total Carbs ~9g

Protein ~ 39g

Total fat ~ 21g

Saturated fat ~ 4.25g

Polyunsaturated fat ~7.5g

Monounsaturated fat ~ 7.5g

Sodium ~196mg

****

Happy New You (January 20, 2009)

Huevos Ranchos Rapidos

Ingredients Needed:

6-inch whole wheat tortilla

1 low-sodium turkey (or meatless) sausage patty, cooked and sliced

1 hard cooked egg, sliced

1/4 C mexi-style low-fat shredded cheese

1 TBSP of salsa

Directions:

1. Place cooked, sliced, low-sodium sausage onto whole wheat tortilla.

2. Place sliced hard cooked egg onto sausage. 

3. Sprinkle mexi-cheese onto sliced egg, spoon over salsa.

4. Wrap tortilla tightly and microwave for 20-25 seconds or until cheese is melted.

Enjoy with 8 ounces of cold skim milk and a small orange for a complete breakfast!

Nutrition Information (estimated from data from the USDA Nutrient Database):

Serving - 1 Burrito

Calories ~ 299

Protein ~ 23g

Carbohydrates ~21g

Fiber ~ 3g

Total Fat ~ 14g

Saturated Fat ~ 4g

Cholesterol ~ 217g

Sodium ~ 600mg

Fiber (December 20, 2008)

"I Can't Believe It's Black Beans Brownies!"

Ingredients Needed:

• 1 box dry brownie mix

(I recommend a dark chocolate/fudge kind – a milk chocolate or peanut butter may not work quite as well.  Also – the nutrition information is based on the basic Duncan Hines chocolate fudge brownies with no added icing, nuts, chocolate fudge sauce add-ins and such – these add extra sugar, calories and possible fat).

• 1 can 15.5 ounce black beans

• Low-fat cooking spray

• Tap water

Directions:

1. Drain black beans in a colander and rinse beans with cool tap water thoroughly in sink. Place beans back into can and then fill can to top with cool tap water.

2. Put can of black beans and water into a food processor or blender and pulse until well-blended and smooth (you will still see bits of black beans – this is okay but try to get as smooth a consistency as possible).

3. Place dry brownie mix in a large mixing bowl.

4. Pour black bean puree over dry brownie mix and mix well.

5. Pour batter into a greased (with low-fat cooking spray) glass pan and place pan into 350 degree oven (see back of Brownie Mix box for size of pans and appropriate cooking times, temps may vary).

6. After brownies are cooked, take out of oven, cool for at least 30 minutes, slice into 16 pieces (if using 8 x 8 pan) and enjoy!

Nutrition Information (estimated from data from the USDA Nutrient Database):

Serving - 1 brownie (1/16 of 8 x 8 pan)

Calories ~ 164

Total Fat ~ 1.9g

Saturated Fat ~ 0g

Cholesterol ~ 0g

Sodium ~ 175mg

Carbohydrates ~ 35g

Sugar ~ 20g

Fiber ~ 2.5g

Protein ~ 3g

                 ****