Nutrition4Life

THERE ARE BANANAS AND THEN THERE ARE PLANTAINS

2013-03-20T04:08:00.002-07:00

See my article in the Academy of Nutrition and Dietetic's Stone Soup Blog.

http://foodandnutritionmagazine.com/difference-between-bananas-and-plantains

Butter, Margarine or I Can't Believe It's Not Butter?

2013-03-17T06:21:00.002-07:00

When discussing fats with my fabulous nutrition students at Westchester Community College last week, the following question was debated:
What about I Can't Believe It's Not Butter (ICBINB)? There are lots of claims on the packaging: No Trans Fat, No Hydrogenated Oils, No Cholesterol......

So I told the students that we needed to look at the Nutrition Facts Panel and check it out

It has less calories per Tablespoon 70 vs 100 in butter. They are both 100% Fat in total (no carbs or protein in either) but ICBINB is 1/3 lower in Saturated Fat (artery clogging). Zero Trans fat on the label (but we know what that means.... it could have <.5 GM even though it says ZERO.

So now we MUST check the ingredient list. This pic is not the best but it should be noted that the ONLY ingredients in butter are cream and salt. Cream comes from an animal and therefore we know it has saturated fat (artery clogging). But the list of ingredients in ICBINB is very long and includes emulsifiers, artificial coloring and flavors and preservatives.

SO WHAT'S THE BOTTOM LINE?

I SAY: USE BUTTER IN MODERATION!! VEGETABLE OILS WHEN YOU CAN.

GET RID OF THE ARTIFICIAL STUFF AND DEFINITELY DON'T USE MARGARINE WHICH IS FILLED WITH HYDROGENATED AND TRANS FAT.

WHAT DO YOU SAY?

How do you handle your milk at the bottom of the cereal bowl?

2013-03-09T05:32:00.001-08:00

You have given yourself a portion of cereal and some milk. You come to the end of the bowl and now you have extra milk. Do you pour yourself some more cereal? Then what happens if you need more milk? Do you continue with this cycle?

Portion control is tough for anyone and there are so many outside influences that stand in the way. So what do you do in this situation? I suggest taking a few more spoonfuls of milk and pour the rest down the drain! Leave it at that. Easier said than done, I know. It may seem wasteful to some, but in weight loss it is helpful to learn to leave some food on your plate when you are done eating. The concept is, YOU control the food....It doesn't control you! After so many years of having it ingrained into our heads to "clean" your plate, the idea of leaving some food behind is not easily undone.

It's okay to leave food behind! In fact it's a good habit to learn.If it is something unthinkable to you, start with a tiny piece of food, even a pea and go from there.

Fructose = Sugar

2013-02-28T19:58:00.004-08:00

Fructose is the natural sugar found in fruit.

It is recommended that we eat 2 or more servings of fruit a day because FRUIT is packed with vitamins, minerals and phytonutrients ( those wonderful antioxidants and other great things that are so healthy for us). Fructose without the fruit = sugar. If you see FRUCTOSE in anything that does not include the fruit, it provides nothing to you but empty calories.

The recommendation for Americans to eat fruit has nothing to do with fructose. Try and include and incorporate fruit into each meal or for snacks and you are good to go. Sadly, this does not include fruit juice.

The Incredible Edible Egg!

2013-02-17T06:00:00.005-08:00

In 2 minutes flat you can have a hearty breakfast or snack that ranges in calories from 100-235. Its simple.

I used 1 Large Egg and 2 Large Egg Whites with one piece of Skinny Cow Lite Swiss Cheese.
Spray your microwaveable mug and add your eggs and whites, stir, crumble up your cheese and add to mug.
Microwave for 1 minute.
Stir gently
Microwave for another 25-35 seconds.

REMEMBER, everyone's microwave is different, so you may have to experiment to get your perfect time.

You can put this on a whole grain English Muffin, a lite English Muffin; roll it up in a small Flour Tortilla and add salsa (change out the swiss cheese to 1 Tbs of cheddar cheese). You can also use egg substitute and just pour in 1/2 cup of that to your mug and microwave as above for less fat and fewer calories.

There are endless ways to prepare the incredible egg!

I would love to hear your take.

150 Calorie Lean Protein and Carb Snacks

2013-01-25T10:01:00.000-08:00

Here are some healthy snack suggestions that you can work into your day. Combining a lean protein with a carbohydrate (whole grain, fruit or vegetable) will keep you feeling full and satisfied.

1 Tbsp Peanut Butter and 2 Graham Crackers/Rice Cakes or ½ 100 Calorie English Muffin/Bagel Thin
1 Tbsp Peanut Butter and Fruit (apple/ small banana)
¼ cup Hummus and Veggies
¼ cup Hummus and 50 Calories of Crackers
Hard Boiled Deviled Egg with Hummus (NO YOLK)
Low Fat Cheese (String, Lite Laughing Cow, Creamy Swiss, Mini Babyel Lite) and 50 Calorie Crackers
2 Tbsp Whipped Cream Cheese on 5o Calories of Crackers or ½ 100 Calorie English Muffin/Bagel Thin with Tomato Slice
1 Slice Low Fat Cheese Melted on ½ 100 Calorie English Muffin/Bagel Thin with Tomato Slice
2 Slices Turkey Breast and 1 Slice Low Fat Cheese, rolled up
2 oz Smoked Salmon (lox) slices with 1 Tbsp Whipped Cream Cheese and ½ 100 calorie English Muffin/Bagel Thin
4 Egg Whites and Whole Grain Tortilla (any brand 100 calories or less)
15 Pistachios and an Apple OR 24 Pistachios
12 Almonds and Apple OR 23 Almonds
½ cup Sunflower Seeds in Shell
Chobani Yogurt, 0% fat
100 Calorie Bag Popchips and Lite Laughing Cow Cheese
1 oz Soft Goat Cheese, 50 Calories Crackers, 2 sundried tomatoes (no oil)
Fresh Fruit and 1/2 cup 1% Fat Cottage Cheese

Arnold Bagel Thins are 110 Calories
Joseph’s Flax Seed Pita Bread (6 per package) is 60 Calories Each

ENJOY!

Make Half Your Plate Vegetables...

2013-01-20T09:07:00.000-08:00

and you are off to a great start with your meal. That leaves the other half: 1/4 lean protein and 1/4 whole grains.

You are off and running if you focus on eating lots of nonstarchy vegetables that are going to fill you up and provide minimal calories, not to mention give you lots of vitamins, minerals, fiber and pytochemicals. There are so many great recipes online for simple roasted vegetables.If you feel you need to add some oil while roasting you can use spray oil or brush on a small amount of olive oil (don't forget to measure it out so you don't use more than you think!)

Veggies can be easy and quick to prepare.
You can buy frozen vegetables which will keep longer and possibly cost less. They provide the same, if not more, nutrients.
Canned veggies also work, but best to buy those that are labeled "low sodium" or "reduced sodium"
Eat vegetables that are a variety of colors. It adds to taste, presentation and also is a bit of an insurance policy that ensures an assortment of vitamin, mineral and phytonutrient (think antioxidant!) intake.
Leave a container of cut up veggies in the front of your refrigerator for easy access.
If you are not a "vegetable person", become one! There are so so many different vegetables. Try a new one each week. You will be pleasantly surprised.

New Years Resolutions: Be SMART!

2012-12-28T11:56:00.002-08:00

Every year at this time we all vow to eat healthy and lose weight and make a list of New Years Resolutions that are typically blown by January 2nd. If you make SMART goals that are Specific, Measureable, Achievable, Result focused and Time measured, you will be off to a much better start with your resolutions.

Here are some examples:
I am going to lose weight, not a great goal. It doesn't say how much and in what time frame. I am going to lose 20 lbs over the next six months, SMART.
I am going to change my eating habits and eat healthier, not so great. I am going to plan out my meals every week, make a grocery list, go shopping and prepare dinners to eat at home 4 out of 7 nights a week, SMART.
I am going to stop eating office junk food, nope. I am going to bring healthy snacks such as snow peas, carrots and hummus; hard boiled egg; 1 ounce of cheese and 4 Triscuit crackers with me to work every day, SMART.
I am going to exercise everyday; great idea but as a goal, not so good. I am going to walk for 40 minutes, 3 times during the week in the morning before work, very SMART.

So, now you have some reasonable goals. That is still not good enough. Each goal needs a game plan. For example, on Sunday afternoon I am going to sit down with a recipe book and plan out my meals for the week, make a list and then go to the store to do the shopping. I will plan on cooking and eating those meals, Monday, Tues, Weds and Thursday.

I am going to schedule my exercise in my calendar and set my alarm 1 hour earlier than usual in the morning. I will put out my exercise clothes the night before and I will get to bed by 10pm.

If you spell out your REASONABLE goals in a way you can measure your success, don't forget to give yourself a reward to reinforce that positive behavior! Exercise, will soon become a regular part of your daily routine. The same goes for healthy eating. It takes hard work, but you need a good plan!

Emotional Eating...'Tis The Season

2012-12-19T14:57:00.003-08:00

WHAT IS EMOTIONAL EATING, WHY DO WE SEE MORE OF IT AT THIS TIME OF YEAR, and WHAT CAN WE DO ABOUT IT?

Emotional eating is the habit of eating, sometimes compulsively--not to satisfy hunger, but to soothe feelings. You may not even be aware of the underlying emotions or circumstances that are causing you to eat. You are feeding your feelings and distracting yourself from the real issues.

The holiday season causes a lot of stress for many people--stresses related to seeing family members whom you may not want to see, going back to a childhood home, feeling insecure about how you look at holiday parties, feeling alone and lonely, and the list goes on. Here are a few quick tips to help you get through the next couple of weeks.

1. Identify what your triggers are. It is helpful to keep a journal and record your emotions and what you are eating at the time. This helps in two ways: It keeps you mindful of what you are putting in your mouth and will give you insight, helping you to identify a potential problem so in the future you will be able to recognize a situation is brewing.

2. Distinguish between Physical Hunger and Emotional Hunger. Check yourself to make sure you are, in fact, physically hungry. Ask yourself, When did I last eat and what did I eat? Rate your hunger on a scale from 1-10: 1 being stuffed and 10 being starving. Where do you fall within that scale? 3? 4? 5? Then put the food away.

3. Get enough sleep. Being tired is a food cue or trigger for many of us. We reach for food as an automatic response to fatigue. Undoing such ingrained behaviors is not going to happen overnight, but it can be done! Next time you feel exhausted try to give yourself a few minutes: close your eyes, try a breathing technique to relax, or go for a walk outside! Any of these strategies, if done over time, will replace reaching for a snack when you are tired.

4. Never put food on a forbidden list. Never say, I will never eat a certain food again. It is great to clear your kitchen and house of tempting foods; but if you eat food from your forbidden list, it will only lead to feelings of guilt that may cause you to spiral downward. Everything in moderation! No forbidden foods. Every food is “plannable” and can be worked in to your diet.

5. Which leads me to my next tip, PLAN, PLAN, PLAN. If you will be traveling, think about what food choices you will have during the trip and bring snacks. Plan your meals based on where you will be. If you know that a situation is going to cause you stress, go over the scenario in your mind, think positively, and put into place a plan of action.

6. Lastly, in dealing with emotional eating during this time of year, set up some REALISTIC goals. And when you reach any of these goals, it is important to give yourself a reward. Positive reinforcement! A manicure, pedicure, a dollar in your savings jar. This is an important part of the process and shouldn’t be overlooked!

Blogger Day of Silence for Sandy Hook

2012-12-18T19:16:00.002-08:00

We are also raising money that will go to an organization in the memory of this tragedy. The organization is called The Newtown Family Youth and Family Services. Here is the official description of the support service we are donating to:

"Newtown Youth and Family Services, Inc. is a licensed, non-profit, mental health clinic and youth services bureau dedicated to helping children and families achieve their highest potential. NYFS provides programs, services, activities, counseling, support groups and education throughout the Greater Newtown area.

ANY DONATIONS MADE TO NEWTOWN YOUTH AND FAMILY SERVICES WILL BE DONATED DIRECTLY TO THOSE EFFECTED BY THE SANDY HOOK ELEMENTARY SCHOOL SHOOTING."

Please visit THIS PAGEto make your donation.

We can't imagine how they must be feeling, especially this close to the holidays. We would love for you to spread the word on your own blog, Facebook, Twitter, etc. Let's make a difference and use blogging in a positive way. Thank you in advance for participating.

Love,
The Blog World

p.s. If you would like to, copy-paste and repost any part of this, please do. Share on.

This post was from the blog, No Holding Back . Please visit!

Apps to Help You Make It A Healthy Holiday & Beyond!

2012-12-07T14:18:00.001-08:00

As the holidays approach and the celebrations begin, one of these apps could potentially be your new bff! It is so important to be mindful of what you are eating and that is easily lost during the holidays at the buffets, cocktail hours, pass around hors d'oeuvres, the office food fest and the actual holidays. Here are 2 great smart phone apps that will EASILY let you keep track of all your calories so you can see what you have left at the end of the day and help you make better food decisions for yourself .

MyFitnessPal & LoseIt

Free calorie and fitness trackers with over 1 million food items in their data bases. You can store your usual foods and meals to easily reuse again and you can scan bar codes of the food items at hand and all the nutrition information will come up. Enter your weight, height, age and gender and the app will come up with a calorie amount for you to lose weight set to any goal.

You can get numerous reports on your nutrient intake and daily fitness. It will estimate your time frame for weight loss depending on how many calories you program for yourself to eat each day and exercise. There are simple tutorials to show you how to get started and once you get the hang of it, it is EASY!

If you are journaling your food two things happen:

It keeps you mindful of what is going into your mouth (you may put down the cookie if you are conscious of the fact that you have to record it into your journal).
You can keep track of all your calories

Here is the caveat.....YOU MUST ACCURATELY REPORT THE AMOUNT OF FOOD YOU EAT AND THE AMOUNT OF EXERCISE THAT YOU DO. That is typically not the case, so beat the odds and weigh and measure ALL your food whenever you can. If you are underestimating a 1 oz cheese cube (oops you really had 4 oz instead) then you can potentially throw off your calorie count by a few 100 calories. The same goes with any calorically dense food....NUTS!!

So, let me know how you like these apps and coming soon I will blog about the fantastic grocery shopping and recipe apps that make life easier, healthier and less costly!!

Color: Healthy & Stylish

2012-12-01T07:04:00.001-08:00

Color: Healthy & Stylish by allidebra featuring madison harding

Color is a beautiful thing, whether it be in your wardrobe or on your plate! Nutritionally speaking, if you try to eat a colorful assortment of fruits and vegetables on a regular basis you will ensure yourself a healthy intake of almost all your vitamins and minerals. Add a few seeds and nuts (not too much!!), lean protein, lowfat dairy and and some whole grains and you are good to go! Check out the website www.choosemyplate.gov to get an individualized food plan just for you!

Ted Baker lace dress
tedbaker-london.com

Biker Jacket Black
ksubi.com

Madison harding
endless.com

Mango multi strand necklace
$56 - mango.com

Amrita Singh set of bangle
amritasingh.com

FOOD - 16x20" - Kitchen Decor
etsy.com

Will You Be Stuffed on Thanksgiving???

2012-11-18T16:24:00.005-08:00

It is not necessary!!!! Just a few brief guidelines and I PROMISE you won't be STUFFED!!!

1. Bring a dish of food for your host. No one is going to mind!!! What a lovely gesture! Just some grilled veggies or a giant crudite platter will be helpful to keep you (and others) on track.

2. You know what the deal will be on Thanksgiving. You have been there, done that, so plan ahead. Are you desperate to eat Aunt Elaine's Cranberry Apple Crisp? Must you absolutely have a Pillsbury Crescent Roll? Whatever your faves are, plan ahead to have some and strategize.

3. USE A SMALL PLATE!! Don't use a dinner plate. Take your pics and portion out on a small plate.

4. Fill half your plate with veggies/salad. Not creamy, cheesey veggies, but anything that looks closer to steamed or sauteed. IF YOU ARE NOT SURE....ASK!!! No one will care if you ask your hostess about the prep or ingredients of a dish!!

5. If alcohol is on the menu and you must have a drink, plan on having ONE. Drink it slowly. Drink a lot of water.

6. Do not position yourself near the buffet, or the Hor D'Ouerves.

7. Talk a lot!

8. PLEASE WAIT 20 MINUTES BEFORE YOU DECIDE TO GO BACK FOR SECONDS! It takes your brain that long to register that the food you ate reached your stomach and are not hungry anymore.

9. Please eat a healthy breakfast and a light lunch before you go to your Tgiving Celebration.

10. Make sure you exercise the day before, the day OF and the day after!!

11. Finally, when you are sure that you have let enough time pass, take a bowl of fruit and a small small piece of ONE dessert. REMEMBER, THOSE BITES ADD UP!!!

THIS IS NOT "DIET" STRATEGY, BUT HEALTHY LIVING FOR THE REST OF YOUR LIFE!

CAN YOU SMELL THAT????? There is Sweet Potato Pie underneath

American Beverage Consortium @CSPI @US_FDA @MikeBloomberg why is fortifying diet #beverage inappropriate if NYC is shifting us to them? @7UP sued: http://bit.ly/SIMtaH

2012-11-12T15:35:00.001-08:00

Why is it inappropriate to put "Antioxidants" in soda and on the label, is the question asked by the American Beverage Consortium. There are a number of things wrong with it!

1. People are likely to think that drinking a soda that has pictures of cherries on the label and contains a supplemental antioxidant (vitamin E acetate) is going to give them the same health benefits as eating a bowl of cherries. IT IS NOT!

A can of diet soda has not one single nutrient in it other than a supplemental form of vitamin E
A can of regular soda has the supplemental form of vitamin E + SUGAR (think calories), nothing else.
Eating a bowl of cherries or berries will provide numerous vitamins, minerals, phytonutrients (antioxidants) and fiber, with minimal calories (nutrient dense).

2. Perhaps the benefits from eating antioxidant rich whole foods (typically low in calories and nutrient dense)come from the fact that those healthy foods are replacing junk food that we would otherwise be eating.

Instead eating a bag of high fat, calorie and sodium chips you are eating berries. You are getting health benefits just by NOT eating the chips!

3. What if the supplemental form of the antioxidant (Vitamin E Acetate) does not work the same in our body as the form that is found naturally in food?

Then there is the question about Mayor Bloomberg's limit on sugary drinks. In doing this he is not shifting New Yorkers to drinking diet soda. He is simply putting a limit on sugary drinks. So, there is no question, "why is fortifying diet #beverages inappropriate if NYC is shifting us to them?".
The debate over the ban of sugary drinks has opened up a great flow of information to the public, i.e http://www.therealbears.com/. Let the education process begin. Thanks Mayor Bloomberg.

@MAYOR BLOOMBERG, AMERICANS AND NEW YORKERS WILL NEED RESEARCH THAT LOOKS AT THE RELATIONSHIP OF THE SUGARY DRINKS LIMIT AND ITS EFFECT (IF ANY) ON OBESITY, DIABETES, MORBIDITY AND MORTALITY AS WELL AS HEALTHCARE COSTS. THEN WE CAN MOVE FORWARD ON THIS ISSUE.

No Electricity And No Kitchen...Is It Possible To Eat Out, Eat Healthy And Stay On A Budget?

2012-11-07T14:21:00.000-08:00

I make no secrets about my feelings for fast food; the Golden Arches and the King in the Castle are no friends of mine. For 8 days we had no electricity and no kitchen. How can you get through that without eating pizza everyday and keeping your costs down?

If you are resourceful you can get by.

BREAKFAST
I found myself in Dunkin Donuts most mornings getting a coffee with skim milk and an egg white flat bread (No Turkey Bacon for me) which was under $5 and less than 300 calories. An oatmeal breakfast at Starbucks is 140 calories with 4 grams of fiber, a great choice!

After breakfast I would stop at the grocery store for some fruit (mostly grapes, apples and bananas) and a Chobani yogurt to keep around for snacks.

LUNCH
If I was able to find a deli I would get a sandwich: sliced turkey breast, one slice of swiss cheese with mustard and tomato on whole wheat bread. I could typically find this for $5-7. I work in an area on most days that is not food friendly, mostly fast food, Kennedy Fried Chicken -yes, Kennedy, not Kentucky. Typically, I pack my lunch and snacks for the day.
To change it up a bit I stopped at Subway for a 6" Turkey flat bread with lettuce, tomato and provolone cheese which is about 300 calories and also around $5 with a drink (diet soda or water!). Occasionally I would drive through McDonald's (YES!!) and get a grilled chicken snack wrap-NO SAUCE- for just a few dollars and also less than 300 calories. If I had to go into McDonald's and was particularly hungry I could see how the wafting smell and sight of french fries might tempt someone, so DON'T GO INSIDE!

DINNER
This was a bit tricky and a little more difficult. Some used their grills and got creative which is great, but eating in the cold dark house was not an option for us. Keeping it simple with a healthy dinner salad, a few sushi rolls, or a garden salad and a slice of pizza a few times kept us going.

I am thrilled to have our power back and never appreciated a home cooked meal more than I did last night. I will not be frequenting any of the above mentioned eating establishments for a very long time!

My thoughts and prayers are with all the people on Long Island, Staten Island, Queens and New Jersey who are enduring terrible hardships. Losing power for 8 days is nothing in comparison....

Make It A HAPPY HALLOWEEN

2012-10-30T12:05:00.000-07:00

Happy Halloween to all. As a mom, registered dietitian, lover of candy (yes, I am!) and once a child who waited eagerly for Halloween to roll around, I can't imagine it without candy! Here is how you can make it work:

Put a great emphasis on giving your kids healthy meals on Halloween. They don't have to be complicated! Some quick suggestions.

Oatmeal, skim milk and fresh fruit (try grating some apple on top of oatmeal with a sprinkle of cinnamon), Peanut Butter sandwich on 100% whole grain bread with sliced banana for lunch, and something to fill up their tummy before they go out like a turkey burger with lettuce, tomato and lowfat cheese with baked sweet potato fries.

Don't be the candy grinch. It is one night a year and I think that with some monitoring by mom and dad, candy intake can be contained!

Let your kids know before they go out that when they get home they can pick a few pieces of candy from their bag for the rest of the week and the leftover candy will be given away the next day. Many dentist and orthodontist offices collect candy and some even give one cent for every pound brought in!

Baked apples are a really easy and healthy snack to make. Core your apples, put a teaspoon of 100% fruit jelly in the core and pour some diet cherry/grape soda over the apples to cover about 1-2 inches. Bake at 350 for 45 mins to an hour. They can be served warm and even more delicious, refrigerate and eat cold the next day.

I AM WRITING THIS BY CANDLELIGHT IN THE MIDST OF SANDY! FOR ALL OF YOU ON THE EAST COAST, STAY SAFE!

Homemade Popcorn With Awesome Flavor!

2012-10-23T14:13:00.000-07:00

Sending out big LOVE to all the folks at LF USA!!!!! Here is the popcorn recipe:

These are recipes tweaked from Epicurious.com but you can find them all over the internet...

Chili Popcorn with a Kick
1/4 teaspoon salt
1/2 teaspoon chili powder
Scant 1/8 teaspoon garlic powder
1/8 teaspoon paprika
1/8 teaspoon cayenne pepper
2 Tablespoons extra virgin olive oil
8 cups hot plain popcorn :
(You can buy any plain, air popped popcorn or you can microwave your own. Put 1/4 cup popcorn kernels in a brown paper bag and fold over the top of the bag and tape. Microwave until there are about 5 seconds between pops. Voila!)

Drizzle oil over hot popcorn and toss with herbs and spices. Shake up well in plastic zip lock bags and store overnight to let the seasonings soak in.

One Cup=61 Calories

Parmesan and Pepper Popcorn
2 tablespoons extra-virgin olive oil
1 oz finely grated Parmigiano-Reggiano (1/3 cup)
1/2 teaspoon black pepper
1/4 teaspoon salt
8 cups of hot plain popcorn
(You can buy any plain, air popped popcorn or you can microwave your own. Put 1/4 cup popcorn kernels in a brown paper bag and fold over the top of the bag and tape. Microwave until there are about 5 seconds between pops. Voila!)

Drizzle oil over hot popcorn and toss with cheese, pepper and salt. Shake up well in plastic zip lock bags and store overnight to let the seasonings soak in.

One Cup=79 Calories

REMEMBER PORTION CONTROL!! 2 CUPS PORTIONED OUT IN A BOWL WILL MAKE A GREAT SNACK THAT WILL FILL YOU UP ONE KERNEL AT A TIME!

Comfort Food, Calorie Friendly Style

2012-10-21T14:49:00.003-07:00

This gorgeous pile of butternut squash inspired me to do three things, take a picture, make soup and blog.

In preparation for your soup the first thing you need to do is prep the squash. Follow these easy steps:

Microwave your squash, as is, for approximately 3-5 seconds to soften it up and make it easier to work with. My squash was 4.5 lbs and I went with 5 seconds.
Cut the ends off and peel the skin with a peeling utensil (carrot peeler).
Cut the squash in half, lengthwise.

Scoop out the seeds and cut into 1 inch cubes.

Recipe for Butternut Squash Soup

1 Butternut squash (approx 2-4 lbs when weighed) peeled, seeds removed and cut into 1 inch cubes
2 tablespoons unsalted butter
1 medium onion, chopped
4 1/2 cups chicken stock/broth
1/2 cup light cream
Nutmeg
Salt and freshly ground black pepper

In large pot melt butter. Add onion and cook until translucent, about 8 minutes.
Add squash, stock/broth and cream. Bring to a simmer and cook until squash is tender, about 15 to 20 minutes.
Remove squash chunks with slotted spoon and place in a blender and puree.
Return blended squash to pot. Stir and season with nutmeg, salt, and pepper. Serve.

Depending on the size of your squash and the yield you get after peeling, seeding and cutting, will determine the number of servings and calories per serving. This is a low calorie healthy soup filled with great vitamins, minerals, fiber and phytonutrients!
I served this with melted mozzarella cheese on light whole wheat toast with sliced tomato. DELISH!

The soup took about an hour from start to finish, but it was well worth it. I froze individual portions of the soup to use at a later date and I am sure it will come in handy. It also tastes great with a teaspoon of Parmesan cheese, sour cream or mozzarella cheese as pictured.

What are your butternut squash recipes?
Next up: The gorgeous cauliflower pics. Any serving suggestions for cauliflower?

Healthy Eating In College and Surviving the "Freshman 15"

2012-10-16T11:15:00.000-07:00

click here for blog at Around The Plate

Some Interesting observations at the FNCE (Food Nutrition Conference Expo) 2012

2012-10-09T05:33:00.003-07:00

There is nothing like thousands of Registered Dietitians, many with advanced degrees browsing around an expo where there are hundreds of food vendors hawking their "healthy" products. Let's look at some interesting observations.

The Almond Board of California gave out this beautiful 1 ounce tin of Almonds (23 individual Almonds per 1 ounce) which is packed with vitamins, minerals and heart healthy fats but the calorie content officially "changed" in July from 160 calories per 1 oz serving to 130 calories. Hmmmm, interesteing, they did a study and found that the original count was off.

If you can eat JUST 1 OUNCE of ALMONDS (or 23) then go for it! If you are going to sneak a handful here and there throughout the day.....DONT KEEP ANY NUTS IN YOUR HOUSE!

This beautiful bag of dried apricots, (serving size 1 ounce=4 APRICOTS!) while they are delicious and the packaging is terrific, is 70 calories! 4 Apricots just doesn't cut it for me as a snack, so beware, as you are mindlessly eating dried fruit the calories will ADD UP!

There were so many bars, too many to name; health bars, energy bars, protein bars, breakfast bars, natural bars, but I found a PALEO BAR. For those of you who are caught up in the paleo diet, (another day, another blog) that is hawked by the folks at CrossFit then there is a bar just for you! The full sized bar is "only" 200 calories, as a bar with just nuts and dried fruit would be.

Hershey's was wonderful enough to give us a list of 100-Calorie Portions of their Chocolate...Thank You Hershey, but if you are going to have more than 4 KISSES....STAY AWAY!

A few other noteworthy booths with some great information included California Strawberries, Canadian Lentils and The Laughing Cow.

Remember to eat more fruits and vegetables, low fat dairy and LENTILS!!!

Thank you to my friend Madeleine Berg, www.Supernutritionist.com for taking such a beautiful pic of the lentils. A GREAT TIME WAS HAD BY ALL!

KALE, the superstar of superfoods!

2012-09-30T10:20:00.000-07:00

Kale is a superstar standout of vegetables that is not only low in calories, provides so many vitamins and minerals but its also packed with fiber and phytonutrients as well. Remember phytonutrients? Some are antioxidants and some have anti inflammatory compounds that have important health benefits. Kale has some of the old standby phytonutrients and antioxidants such as beta carotene and vitamin C but also some recently discovered ones such as kaempferol and quercitin, to name a few.

The micronutrient standouts in KALE include vitamins K,C, A and the mineral Manganese, however KALE is also a great source of vitamin B6, and the minerals Copper, Calcium and Potassium. With only 20 CALORIES per half cup serving you cannot go wrong with this nutrient dense veggie.

HOW DO YOU PREPARE KALE?

I tried 2 simple recipes today.

The way to prepare KALE and retain the highest amount of nutrients is to simply steam it.

First wash and cut off the thick stems at the bottom (some may say you can throw those in the steamer as well), then chop up the KALE in approximately 1/2" slices.

Throw it in a steamer of boiling water, cover and cook for 5 minutes.

What I did was make some garlic flavored cous cous and tossed it with the steamed KALE, sliced cherry tomatoes and a homemade lemon dressing (see below). It was delicious!

Lemon Dressing

1 Tbsp Dijon Mustard

1/4 cup Lemon Juice

1/2 cup Olive Oil

1 1/2 tsp Kosher Salt

3/4 tsp Pepper

You can add feta cheese, olives, pine nuts, cranberries, whatever your family likes! Make it your own.

Another recipe that I found online was KALE CHIPS:

Preheat oven to 340 degrees
Line a baking tray with parchment paper.
Cut the KALE as described in the recipe above.
For one bunch of KALE toss with 1 Tbsp of olive oil and season with Kosher Salt.
Put the KALE on the baking tray with the curly side down so it looks like a little upside down V.
Bake for 10 minutes.

The KALE should be crispy and almost melt in your mouth. You may have to adjust oven temperatures and cooking times for your oven. It is something to experiment with and also change up by using different seasonings such as Parmesan Cheese, chili powder, salt and vinegar, garlic, etc.

MOMS, TRY PUTTING THIS OUT FOR YOUR KIDS AFTER SCHOOL AS A SNACK. While the KALE CHIPS may not be the most photogenic of all snacks its really worth it! Let me know how it goes for you!

Easy and Healthy Way to Pack Lunch and Snacks..For Anyone!

2012-09-22T11:33:00.000-07:00

Bento Boxes are a simple way to pack healthy and nutritious lunches and snacks for yourself and your child.I experimented with two of them today. One was purchased at Pottery Barn Kids (around $15) and the other was from the Container Store (around $15). The above boxes are the ones from Pottery Barn and they can easily fit inside a soft lunch box to be carried to school. The boxes have an attached cover that opens easily and inside the box there is one compartment that has it's own attached lid so you can stash something liquid (dressing, salsa, humus, etc).

This is a close up of the Pottery Barn box and how I filled it. Pomegranate seeds, Malomars, Edamame, Deviled Egg (hummus and eggwhite) and a Turkey Sandwich with Spinach and Tomato on a small Whole Wheat Roll. It has options from all the food groups except low fat dairy, so add a container of skim milk and you are good to go. It is fun for the kids, too!

The box above (pink also) has a bottom and a top section. This bottom section is nice because it fits a sandwich (grilled chicken, salsa and shredded cheddar cheese on Joseph's flax seed pita bread) and an icepack (not pictured) perfectly. I also have a small container of hummus to use as dip for the veggies that are on the top part of this box.

Pictured on the left is the top section of the box that has attached lids (can't lose the lids) and I filled one section with snow peas and carrots (for dipping with the hummus that is in the compartment below) and a graham cracker with a teaspoon of chocolate icing, bananas and a raspberry for dessert. See below.
On the left side of this box is another compartment that you can't see that holds a container for drinking water.

Adults and children can use these boxes for healthy and nutritious meals or snacks.
What are you packing up for lunch?

Stop Popping The Fish Oil Supplements...Study Says

2012-09-15T05:34:00.000-07:00

In the late 80's many studies linked the Mediterranean diet to heart health. Those who ate like the Greeks, lots of fresh fish and olive oil instead of red meat and other saturated fatty oils, seemed to have a lower incidence of death related to heart disease. Then study after study came out linking the omega 3 fatty acids (fa's) found in fatty fish (salmon, anchovies, sardines, mackeral, herring and albacore tuna) to lower triglyceride levels and improved heart health.

Enter the booming Fish Oil/Omega-3 Fatty Acid Supplement business. Approximately 1.1 billion dollars of fish oil supplements were sold in America last year and that figure is only going up.

A study that came out this week in the Journal Of The American Medical Association (JAMA) reviewed 20 past studies that included 70,000 patients to assess the role that Omega-3 Supplements play in cardiac outcome including death related to cardiac disease. They reviewed these studies and came to the conclusion that Omega-3 supplements are not associated with a lower risk of mortality, cardiac death, risk of myocardial infarction or stroke.

So what to do now?? Does America stop taking its fish oil supplements? YES, EAT MORE FISH!

It is difficult to isolate a single nutrient and say, "This nutrient will prevent disease". Perhaps the benefits of improving heart health lies in eating the whole fish rather than just taking the supplement.

It is possible that a concentrated dose of a supplement is metabolized differently in the body compared to the slow ingestion of the actual food.

Maybe if you are eating fish 2-3 times a week as recommended by health care experts you are eating less red meat and saturated fat, aka cheeseburgers, steak, etc. This, in and of itself, could be improving you overall heart health.

I am pretty sure it is a combination of many things. It is always better to eat the food rather than the supplement. I tell my students that it is very important to consider the whole package when looking at a food versus a supplement.

The question now becomes how to get more Omega-3 polyunsaturated fatty acids into our diet? The most obvious choice is to eat more fish.

Canned salmon and tuna is one alternative to the more expensive fresh fish. Don't forget about a mini bagel with 2 TBSP of whipped cream cheese and a few slices of Salmon (Lox) which is a great mini meal or snack.Choose salmon when eating sushi, or, try cooking up a meal for your family......

Try this easy recipe I got from my brother-in-law, Chef Theo Roe, Professor, Culinary Institute of America; American Bounty Restaurant:

INGREDIENTS

* 4 x 5 0z Salmon, filet

* 1 LB cherry tomatoes (Heirloom if possible)

* 1 small Red Onion, Sliced thin

* 6 individual Basil, fresh

* 3/4 cup Cucumber/sliced thin

* 1 TBSP Capers

*Kosher Salt to taste

*Fresh Ground Black Pepper to taste

*2 TBSP Sherry vinegar

*6 TBSP Extra Virgin Olive Oil (EVOO)

Cut tomatoes in ½ and put into mixing bowl, add sliced onions, sliced cucumbers, generous pinch of kosher salt and fresh cracked pepper let sit – set aside

Heat a large sauté pan to moderate/high heat – add 2 TBSP of EVOO and the pan should be slightly smoking, large enough to hold the four pieces of salmon without overcrowding.

Season both sides of the Salmon Portions with Salt & Pepper

Carefully add the Salmon Filets to the hot sauté pan

Allow the salmon to sear so they don’t stick for about a minute and then turn the pan down to moderate heat and allow the filets to continue to cook for an additional 4 minutes

Carefully turn the filets over and sear the other side for 1 minute on high heat

Turn the pan off and carefully place the salmon filets on a paper towel to absorb the residual cooking fat

Add the remaining EVOO & Vinegar to the tomato mixture and with your hands tear the basil leaves. Add them to the tomatoes and toss gently

Spoon a portion of the tomato salad onto 4 plates reserving some of the vinaigrette

Place the Salmon filets over the salad

mix the capers with the reserved vinaigrette and place on top of Salmon

Serve Immediately

One more simple recipe where you throw everything into some foil and cook

INGREDIENTS
* 4 (6-ounce) salmon fillets
* 1/4 cup extra-virgin olive oil
* 1/2 teaspoon salt
* 1/2 teaspoon freshly ground black pepper
* 8 lemon slices (about 2 lemons)
* 1/4 cup lemon juice (about 1 lemon)
* 1/2 cup Marsala wine (or white wine)
* 4 teaspoons capers
* 4 pieces of aluminum foil

Brush top and bottom of salmon fillets with olive oil and season with salt and pepper. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets.

Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets.

I WOULD LOVE TO HEAR WHAT YOUR FAVORITE EASY AND KID FRIENDLY SALMON RECIPES ARE!!!

Do Almonds, Soybeans and Coconuts really Got Milk?

2012-09-07T06:20:00.001-07:00

There are so many different "Milk" products out there on the market. Are the manufacturers really milking the consumers? Read on and then tell me what you think, because I will tell you my opinion.

Good old fashioned cow's milk. It is naturally high in protein as well as a very high quality protein (we must not forget about protein quality in terms of essential amino acids which our body cannot make). You get approximately 8g Protein per 8 oz of cow's milk..

In addition to the protein, cow's milk is a major source of Calcium and Vitamin D. Naturally high in calcium and fortified with Vitamin D (which our body needs to efficiently absorb the calcium).

If you are worried about fat and calories....no need...a glass of skim milk (fat free) has 0 fat and about 80 calories per 8 oz. If you aren't crazy about the taste of skim milk you can go to the slightly higher fat alternative, 1% which is 102 calories and has 2 grams of fat and 2 grams of saturated fat per 8 oz. Skim or Fat Free is recommended to keep in line with healthy eating according to all the experts.

What if you are Lactose Intolerant (you cannot digest the lactose or carbohydrate component in milk)? What if you have a Milk Allergy and cannot tolerate the protein? Are you a vegan? Or, what if you just want to go "dairy free"?

It is necessary to look at another alternative! Soy milk, which is made from soybeans, is pretty much equal to that of cow's milk in protein quality and quantity. It is lactose free and casein free (which is usually the source of protein based milk allergies from cows milk) Since it is a plant source, it is a viable choice for vegans.
The natural source of calcium found in soy milk is about1/6 as much as cow's milk so it is fortified with calcium and vitamin D as well as B vitamins.
Soy milk comes in different varieties pertaining to fat and sugar content so you need to read your labels and make sure you are comparing apples to apples or should I say fat free soy milk to fat free cows milk. If you choose a variety of soy milk that contains fat, know that it is the "good" fat (unsaturated) when compared to the saturated fat found in 1%, 2% and whole cows milk.There is also no cholesterol in soy milk (cholesterol is only found in animal foods).

What about almond "milk"? Does it make the grade? You tell me. The protein content in almond milk is minimal, just 1 gram of protein per 8 oz (that would be about 4 almonds!). Almost all the "milk" is fortified with Calcium, Vitamin D and B vitamins (nothing naturally occurring there). What about sugar content? Most Almond "milk" has added sugars to sweeten for taste, so anything above the natural sugars found in cows milk (12 g/8 oz serving) is something to question. Again, you have to read your labels! Yes almond "milk" is low in calories, about 40 calories per 8 oz and it is mammal free, lactose free and casein free....BUT IS IT REALLY MILK? I don't think so! Think of it as 4 almonds, crushed up with water and sugar and some vitamins and minerals thrown into the mix.

Lastly, I have to mention coconut milk, because people ask me about this all the time. Do not confuse this with coconut water (which is another blog, another day). What I will say about coconut milk is that it is extremely high in calories, 552 calories/ 8 oz, high in fat and SATURATED fat (coconut and palm oil, our tropical oils are high in SATURATED fat!), 51 grams of saturated fat compared with 5 grams in whole cows milk!!! WOW! That's all I need to say about coconut milk.

There are many other designer milks out on the market today impersonating cows milk but skim milk is the way to go unless you have a reason to switch to a plant source, and for that I would recommend soy.

HOW CAN YOU ADD MILK TO YOUR DIET?

If you have trouble adding fat free cow or soy milk to your diet try foaming up a little milk to add to coffee/espresso. Fat free milk foams up better than whole milk.. You can do it with hot coffee or iced coffee. There are tons of milk frothers Froth Au Lait Mini Hot Milk Frother (Google Affiliate Ad) and foamers Capresso Froth Pro Automatic Milk Frother (Google Affiliate Ad)out on the market today that range in price to make it an affordable, viable option to help you GET MILK.

Eat low sugar cereals Advantus SN13896 Cheerios Breakfast Cereal, Single-Serve 1.3oz Cup, 6 Cups/Pack (Google Affiliate Ad) in the morning or for a snack with sliced bananas and skim milk.

Use a blender KitchenAid Black 5-Speed Blender (Google Affiliate Ad) or a hand blender Cuisinart Smart Stick Stainless Steel Hand Blender & Chopper (Google Affiliate Ad) to whip up a smoothie with fresh/frozen fruit, skim milk, some ice cubes and yogurt (add some flax seeds and you really have a healthy breakfast or snack).

How Are You Coping With Airport Food During This Busy Travel Season?

2012-08-27T08:10:00.000-07:00

Greek Isle Crumbled Fat Free Feta Cheese Cup - 24 oz. - Cheese (Google Affiliate Ad)Yesterday I was rushing through the Detroit Airport and it happened to be dinner time. I was starving and knew that I would not be able to get something to eat on the plane so I scoped out the airport to see what I could find. I found a place that I do not think is on the East Coast, National Coney Island. It sounds just like what it is, a place with all sorts of hotdogs that are piled high with more fat and grease than you can imagine. To my surprise I found some great, healthy food items on the menu.

I loved this choice (as most of you know I am a Greek Salad Junkie) and could also have had a famous Greek Salad Sandwich wrapped in Pita Bread as well, with or without grilled chicken. This great find was less than 400 calories and included a side of delicious Greek salad dressing AND Tzatziki Sauce (plain yogurt, dill, lemon juice, and garlic mixed together..VERY LOW IN CALORIES).

So, imagine my surprise when the person sitting next to me ordered this........

This was a plate of two hotdogs smothered in cheese and a "special" hamburger chili on top. MMMmmmmmm good.....NOT! This "tasty" meal with the fries and a super duper extra large soda, was probably close to 2000 calories. Here's a better look.

Were we really in the same Restaurant? I thanked him for letting me take the picture.

Here are some tips while trying to eat healthy in the airport:

TIP: Try to plan ahead and bring your own snacks and meals to eat. If you cannot do that then look to see what eateries are available in the airport. Almost always you can find yogurt and fresh fruit to buy, or you can eat at one of the restaurants if you feel you need a bigger meal. Check out the menus carefully before you make your pick. Keep it simple, a turkey sandwich with lettuce and tomato, green salad with some lean protein (stay away from the add-ons like cheese and nuts). I was able to get a great low calorie "Surprise" At National Coney Island.

TIP: If you cannot bring your own food (snacks and meals) check out what is available at the airport, online, before you get there. The element of planning can never be downplayed!!

I hope everyone enjoys the last week of summer and that you get to eat some great healthy local foods wherever you are vacationing!