super smoothies September 7, 2009

Ahhh, with hundred degree afternoons and lots of humidity, what better way to cool off than with a smoothie?  Here are some of my favorite toddler-tested smoothies from this summer, and as long as the heat holds strong I’m thinking they make a great afternoon snack as well.

Easy Watermelon Icee (3 servings)

At 45 calories per serving this one is a dieter’s delight

3 cups seedless watermelon

1 cup ice

blend until desired icee consistency

 

Strawberry Carrot Smoothie: (4 servings

thick and creamy, you would never know you are getting your veggies, vitamin A, and vitamin C in this great-tasting smoothie with only 107 calories.

1 cup frozen strawberries

1 banana

1 cup chopped or baby carrots

1 cup yogurt

1 tbsp honey

 

Chocolate Peanut Butter Smoothie (4 servings)

This recipe doesn’t qualify as low-calorie, but it will fill you up in a hurry after a workout, long day at school, or a hectic day running errands. It also packs a powerful punch when it comes to antioxidants and protein, which makes it a great post-workout snack.  Add splenda if it’s not sweet enough for you; more chocolate powder if the slight green hue from the spinach is too much for you.

1 cup yogurt

1/2 cup milk

1/4 cup skim milk powder (or whey protein if you really want to up the protein content)

1/4 tsp vanilla

2 tbsps cocoa powder

1 tbsp evaporated cane juice

2 tbsps peanut butter

1 cup spinach

1 banana

 1 cup ice

 

American Heart Association Recommends Daily Limit on Added Sugar – Health News – Health.com August 25, 2009

We have guidelines for fiber, fat, salt…and now for added sugar as well. This is a great article on the difference between natural and artificially added sugars.
American Heart Association Recommends Daily Limit on Added Sugar – Health News – Health.com

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Pregnancy Weight Gain Guidelines Explained May 29, 2009

Pregnancy Weight Gain Guidelines Explained

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Here is a well-written article on weight gain during pregnancy and how many extra calories you should eat each trimester. If you want to track your weight and dietary intake, sign up at sparkpeople’s sister site for pregnant and lactating moms, www.babyfit.com. Recording what you eat is one of the best ways to ensure nutritional success, and no time is more important than now for you and your baby.

January Newsletter January 20, 2009

January 2009:  Starting the new year off right!

 

 Welcome to 2009!  I am finally starting to write the right year on my checks and getting back into a regular schedule after the fun of the holiday celebrations.  Like many others, I am trying to make changes for the better with this new start.  According to the TV and radio advertisements the two major self-improvement themes right now seem to be getting healthier even as we age and managing money more wisely in light of the current economic situation.  What changes are you making this year?  Whether you made resolutions to be healthy or are just looking for a couple ideas for dinner, these ideas and recipes are here to help you get healthy without breaking the bank at the grocery store.  Enjoy!

 

Healthy habit for the month:  Add some zing to your water with a slice of fresh lemon!  Dehydration can make you feel tired and hungry, but sometimes plain water just isn’t appealing.  Slice up a lemon and store the slices in the fridge.  When you are feeling that afternoon slump treat yourself to a glass of fresh, cold water with a twist of citrus. 

 

Recommended website: http://www.startmakingchoices.com/index.jsp

Short on cash, but want great flavor and good nutrition?  Check out this website for some fun ideas and recipes!

 

 

One-week meal plan:

Lemon-olive chicken with brown rice and Normandy vegetable mix

Spicy chickpea pasta with steamed carrots                           

Spaghetti with meat sauce, garlic bread and green beans

Tuscan bean soup and whole wheat bread

Hearty veggie pizza

 

Grocery list:

3 cloves garlic (or 2 Tbsps of minced garlic)

Chicken base or bouillon

Crushed red pepper

Thin spaghetti, either 100% whole wheat or Barilla PLUS

Spaghetti, 100% whole wheat or Barilla PLUS

Spaghetti sauce in a jar (generic brands are OK)

1 can pizza sauce

¼ cup roasted chopped almonds

1 bag dry chickpeas or garbanzo beans

1 bag dry cannellini or navy beans

1 lemon

Red onion

Frozen chicken breasts

½ pound ground sirloin or turkey

1 cup green olives, sliced

Frozen Normandy (California) mixed vegetables

frozen veggies for pizza – your choice

Frozen green beans

Baby carrots

Whole-grain white wheat bread or rolls (or ingredients for homemade)

2 leeks

shredded part-skim mozzarella

parmesan cheese (optional for pizza)

 

Pantry staples:

Olive oil

Flour, whole-grain white wheat

cumin

yeast

salt

 

 

 

 

Recipes

 

 

Lemon Chicken with Olives*

Adapted from

http://food.realsimple.com/realsimple/recipefinder.dyn?action=displayRecipe&recipe_id=1699462

*thaw chicken breasts the evening before by placing them in a container of water in the fridge.  They can be in or out of the package.

2 tablespoons all-purpose flour
1/2 teaspoon ground cumin
2 teaspoons lemon zest, plus 1 tablespoon fresh lemon juice
Kosher salt and pepper
1 1/2 pounds chicken breasts, thawed
2 tablespoons olive oil
½ red onion, diced
1 cup pitted green olives
1/2 cup flat-leaf parsley, roughly chopped
1/2 cup dry white wine (such as Sauvignon Blanc)

2 cups fresh baby spinach

 

Mix the flour, cumin, zest, 1/2 teaspoon salt, and 1/2 teaspoon pepper on a flat plate. Pat the chicken dry with paper towels and dredge in the flour mixture.

Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Cook the chicken in 2 batches until golden brown, 2 to 3 minutes per side. Transfer to a plate.

Wipe out the skillet and return to medium heat. Heat the remaining oil. Add the onions and cook until soft, 5 to 7 minutes. Stir in the olives, parsley, lemon juice, and wine and bring to a boil. Return the chicken to the pan, nestling it in the olives and onion. Add spinach.  Reduce heat to low and cook, covered, until the chicken is cooked through, about 5 minutes.

Divide among individual plates, spooning the olives, onions, and any sauce over the top.

~if you have leftover chicken, save a couple pieces for the Tuscan Bean Soup to add extra protein~

Yield: Makes 4 servings NUTRITION PER SERVING
CALORIES 425(30% from fat); FAT 17g (sat 1g); CHOLESTEROL 66mg; CARBOHYDRATE 8g; SODIUM 673mg; PROTEIN 51g; FIBER 2g; SUGAR 3g

 

 

 

Chickpea Pasta with Almonds and Parmesan*

Adapted from

http://food.realsimple.com/realsimple/recipefinder.dyn?action=displayRecipe&recipe_id=1695396

*start soaking chickpeas the night before; then cook in a crockpot according to directions on bag.  Freeze or refrigerate leftovers to make another recipe such as hummus or minestrone.

**Reserve up to 1/4 of spaghetti and refrigerate in a Ziploc bag for Spaghetti night if desired.

1 tablespoon olive oil
3 cloves garlic, chopped
1 Tbsp chicken base or 2 bouillon cubes
1/2 teaspoon crushed red pepper flakes
Kosher salt
1 pound whole-wheat or Barilla PLUS thin spaghetti
2 cups cooked chickpeas (garbanzo beans)
1 cup flat-leaf parsley, chopped
1/4 cup unsalted roasted almonds, chopped

 

Heat the oil in a large saucepan over medium-high heat.  Stir in the garlic and cook for 1 minute. Add the base or bouillon, ½ cup water, red pepper, and 3/4 teaspoon salt and bring to a boil.  Add the pasta and cook, stirring, until the broth is nearly absorbed and the pasta is al dente, about 6 minutes. Stir in the chickpeas and parsley.

Divide among individual bowls and top with the almonds.  Serve with steamed carrots or fresh baby carrots.

Yield: Makes 8 servings NUTRITION PER SERVING
CALORIES 652(22% from fat); FAT 5g (sat 1g); CHOLESTEROL 3mg; CARBOHYDRATE 55g; SODIUM 350mg; PROTEIN 17g; FIBER 7g; SUGAR 3g

 

 

 

 

Spaghetti with Meat Sauce

 

1 jar pasta sauce, any brand

½ pound ground sirloin or turkey

 

Brown the meat in a skillet.  Add sauce.  Serve over thin spaghetti from day 2 or boil ½ pound regular spaghetti according to package directions.  Serve with steamed green beans and garlic bread.

 

Garlic Bread

Garlic powder

Olive oil

Whole wheat white bread, homemade or store-bought

 

 

Brush or spray olive oil on bread.  Sprinkle garlic powder lightly.  Place in toaster oven and toast to desired brownness right before serving

 

 

NUTRITION PER SERVING   (Nutrition depends greatly on what type of meat, bread, and how much oil is used.  Please look up your particular ground turkey or beef on www.nutritiondata.com)

 

Tuscan Bean Soup*

*start soaking the beans the night before!

 

2 tsps evoo (extra-virgin olive oil)

2 leeks, white and light green parts cut into 1/4 inch rounds and rinsed well

1 Tsp dried thyme

1 quart low-sodium chicken broth (I use the Costco chicken bouillon and add water)

2 cups cannellini beans, cooked

2 cups water

1) Heat oil in a dutch oven or soup pot.  Add leeks and cook until soft, stirring frequently.  Add thyme and stir for 30 seconds, then add remaining ingredients.  Heat thoroughly and serve with honey wheat bread

 

~if you have leftover chicken, cut it into small pieces and add it to this soup for extra protein~

 

Yield:  6 servings

NUTRITION PER SERVING  208 calories, 6g fat, 15g carb, 22g protein, 3g fiber (with 12oz leftover chicken)

 

 

Pizza

(the recipe for this crust is adapted from Betty Crocker Cookbook, 10^th edition)

 

1 pkg (2 ¼ tsps)  yeast
1 cup warm water
2 1/2 cups whole-grain white wheat flour
2 T olive oil
1 tsp salt

Mix together, let rest 20 mins. Then roll out onto a greased stone or cookie sheet and bake at 425 for 10 minutes.  Add pizza sauce, veggies (I love adding fresh or frozen spinach) then mozzarella cheese.  Bake for 15 minutes or until cheese is melted and starting to brown.

Makes 2 – 11″ thin pizzas crusts.  You can freeze the dough in a ziploc bag, or bake both crusts and then freeze the crust for another time.

 

Makes 4 servings.

 

NUTRITION PER SERVING  257 calories, 9g fat, 33g carbohydrate, 14g protein, 6g fiber, 556mg sodium

 

Happy AND healthy holidays December 12, 2008

Can you watch what you eat during the holiday season and still enjoy all your favorite foods?  Of course!  Here are some of my favorite tips for keeping it healthy during the holiday season, but also realistically enjoying the fun and fellowship that this time of the year has to offer.

1)  If you love it – savor it; like it – then limit it; dislike it – avoid it.  No point on filling up with tasteless storebought Christmas cupcakes when you know that you’ll be savoring Grandma’s amazing pecan pie in a couple days.
2) Pre-party with veggies; eating a salad with light dressing or crunching on carrot sticks on your way to a party with high-fat hors doeuvres will help you limit it to the really good stuff.
3) Drink water. One glass of wine is 150 calories. A mixed drink at a restaurant can cost you around 500 calories. Sip on water or tea (no sugar added) instead of wasting calories on beverages.
4) Use smaller plates. This a great trick for portion control, especially in a buffet. By serving dinner on salad plates, your eyes tell your stomach that you have eaten a full meal…even if it was half the size.
5) Stock up on salad. Bringing a dish to a holiday get-together? Offer to bring salad and dressing on the side. Then you’ll know you have at least one healthy option, and if you cover one third of your plate with salad you’ll be guaranteed a lighter meal.
6) Or bring fruit. If you are going to a dessert party, a tray of prettily cut and garnished fruit is a fun, light way to diversify the options.
7) Trim your portions. Can’t decide between pumpkin and pecan pie? Split a slice of each with a friend. Or just take half a slice, because it’s guaranteed someone behind you is thinking the same thing!
Sleep. Yes, that’s right. If you are underslept you are much more likely to overeat, so don’t get so busy with the holiday fun that you become too tired to get your beauty ZZzzzs.
9) Exercise. Morning, noon, night, or whenever you can squeeze it in! Even if you are just able to take the stairs or do a 10-minute walk on your lunch break, the extra activity will help compensate for some of those extra calories.
10) Socialize. If the food table is calling your name too loudly, go to the opposite side of the room with a glass of water and start up a conversation with a stranger. If you are fully focused on the other person, they will appreciate a good listener, you may make a friend, and your appetite will fade away.

Happy holidays!

Thanksgiving for $1.25 November 24, 2008

The other day I saw an ad from a non-profit agency requesting donations, and it showed a child eating cereal for Thanksgiving. It is tough times for a lot of people this holiday season, but it is still possible to do a holiday meal for cheap, and may actually be less expensive than milk and cereal!

1) Skip the ham, and find frozen turkey on sale – it’s going for as low as 29 cents a pound. Those leftovers can last a long time, and make wonderful soups and sandwiches. Compare prices online to get the best deal before driving to the store. If you estimate three-quarters of a pound of unprepared turkey per person, that’s about 25 cents a serving once you account for salt, pepper, spices, and/or herbs. Meat doesn’t come much cheaper than that, and cereal is even more expensive!
2) Buy a bag, rather than single potatoes. Mash them with the skins for extra nutrition, then add chicken boullion and milk instead of butter to save calories and money. You’ll be amazed at how good they taste! Afterwards, you can make a great potato soup by thinning it with milk or water and adding a little ham and green onions. At 50 cents a pound, most people will eat about 1/2 pound of cooked potato…which comes out to about 30 cents a serving after adding powdered milk and chicken boullion.
3) While fresh green beans are pretty, often the frozen or canned can be found for about $1 a pound. Serve a small amount to add color and vitamins. Just 2 ounces (12.5 cents) will make your plate pretty and healthy.
4) At 20 cents a pound, HEB sells sweet potatoes at a steal. Chop, boil, peel, and mash, then top with a few marshmallows for eye appeal. That’s about 15 cents a serving if you have a large potato.
5) Make your own gravy with the turkey drippings rather than paying a premium for storebought packages. Just mix a little cornstarch with cold water, then add the mixture to the turkey drippings. Voila! For a couple cents you have a made a great tasting gravy to drizzle (lightly!! it’s high in calories!) over your turkey and potatoes.

So far we have a cheap and very healthy dinner for less than $1 a person. If you want more than that, than go ahead and add dressing or stuffing (homemade will be much cheaper) and a pumpkin pie (homemade crust) for additional holiday flavor. These two items will probably add an additional 20 cents per person, but hey, where can you buy such a great-tasting, healthy meal for less than $1.25?

How’s my diet? Free nutrient analysis websites June 30, 2008

So you have just started a marathon training program and you’re hungry all the time – are you getting enough calories?  Or you are on a diet but feeling sluggish – is there some nutrient that is deficient in your diet?  While I am usually a fan of checking www.eatright.org and finding a good registered dietitian to help solve such dietary dilemmas, there are a few websites that can help out if you are short on cash and time.  My alltime favorite is www.fitday.com for its thorough nutrition reports, especially if you have changed your exercise program recently.  However, it can take some time getting used to, and the food database isn’t the most complete.  Another website, www.sparkpeople.com, is user-friendly and includes regular motivational and educational emails…which may be fun or annoying, depending on your personality.  However, it does not have as in-depth of nutrient analysis.  Sparkpeople’s sister site, www.babyfit.com, is great for new moms and moms-to-be, and the forums are full of great comments from other health-conscious moms.

So let’s say our hypothetical marathon runner finds out he is low in magnesium – but what foods are high in that nutrient?  Once again, you can make an appointment with your neighborhood dietitian (shameless plug for the career field) or if you are strapped for time and cash (or just like to do it yourself) you can look it up on one of the best overall sites I have found yet – www.nutritiondata.com.  Another good freebie, this website is also good for analyzing grandma’s famous family recipes as well as comparing two foods side by side.

If you are just curious to know exactly what is in a mushroom, www.grubiq.com is easy to understand and relatively complete.  Instead of comparing DRIs, AIs, and mcgs versus IUs, it gives you a relative score for each food.  http://www.nal.usda.gov/fnic/foodcomp/search/ will tell you what is in each food, but can be a little complicated to understand all the information. 

Like to eat out?  http://www.calorieking.com/foods/ can give you the lowdown on how high the calories are in that mocha frappuchino or fried onion rings.  But beware, sometimes ignorance is bliss in the world of restaurant dining! 

Nutrition is both a science and an art.   You can learn a lot about just about every food out there on these sites, but don’t forget to sit back, relax, and savor the flavor of some of your favorites…even if you almost fall out of your chair when you read how many calories are in that bowl of ice cream! 

 

 

New Guidelines for Feeding Baby June 26, 2008

In January 2008, the  Journal of the American Academy of Pediatrics reported newer, conflicting findings on feeding infants and introducing solid foods.  In their latest study on introduction of various allergenic foods and atopic disease, http://pediatrics.aappublications.org/cgi/content/full/121/1/183#SEC6, researchers  are rethinking the former recommendations for mothers to avoid common allergens such as milk and peanuts during lactation and pregnancy to prevent allergies, and even found evidence that delayed introduction to eggs and grains can increase, rather than decrease, the risk of future allergy.  This comes on the heels of another report   (http://www.medscape.com/viewarticle/541952) by the American College of Asthma, Allergy, and Immunology that recommended delaying the introduction of eggs until 2 years and fish and nuts until 3 years in kids predisposed towards allergies. 

Two organizations reviewing similar research and coming to very different conclusions – what’s a parents to do?  When you look at the fine print on these studies there’s actually quite a few similarities:

1)  both studies admit that there is conflicting evidence and we need more research. 

2) both studies support exclusive breastfeeding for most infants for the first 4 months. 

3) both studies indicate that food introduction is not an exact science, and that every parent has to take into account their own family history of allergies and the child’s health history as well as the general guidelines. 

Looks like we don’t have all the answers yet, but isn’t it amazing how God created each baby to grow and develop into a unique human being?  Even when we don’t know it all, it is good to know He is in control.

Anne’s 10 Nutrition Commandments March 14, 2008

God didn’t give these to me on a stone tablet, but they are some things I’ve picked up over the past few years that seem to work. 

1)  Eat breakfast:  it will boost your performance for the rest of the day

2)  Quality over quantity:  small amounts of good food satisfies more than large amounts of junk foods

3)  Frequency is key:  5-6 small meals per day rather than 1-2 large meals will help maintain lower blood sugar levels, a leaner body, and higher energy levels

4)  Fill up on fiber:  25-35 grams a day to control appetite today and prevent chronic diseases later

5)  Fresh is best:  snack on fruits and veggies rather than processed foods

6)  Go natural:  the fewer ingredients and closer to the way God made it, the better it is for you! 

7)  Read the label:  you are what you eat, so know what you’re eating

8)  Method matters:  steaming, grilling, and broiling rather than frying add flavor without the fat

9)  It starts in the cart:  stock your grocery cart with good-for-you foods you will eat,  steer it clear of temptation, and it will be much easier to eat right at home

10)  Plan to succeed:  planning meals  ensures you will have the necessary ingredients at home and prevents last-minute dashes to the vending machine, fast food drive-through, or grocery store

Hello world! March 14, 2008

Well, I have finally entered the blogosphere!  As I meander my way around this website (and figure out how to post, paste, tag, and link) I hope to maintain a little bit of my nutrition knowledge by writing these thoughts down, as well as stay up-to-date on the latest nutrition research and news through answering questions and reviewing articles.

Let the fun begin!