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November 30, 2005
Popcorn Pop Quiz
What makes popcorn pop?
Each kernel contains a small drop of water stored inside a circle of soft starch. The soft starch is surrounded by the kernel’s hard outer surface.
When cooked to about 450 degrees, the kernel heats up and the water turns to steam, creating pressure against the hard starch. Eventually, this hard surface explodes. As it explodes, the soft starch inside the popcorn becomes inflated and bursts, turning the kernel inside out. Most commercial varieties will expand 30 to 40 times their volume.
Looking for a new popcorn taste? Try here.
Posted by Lisa at 10:24 AM | Comments (1) | TrackBack
Try Something New: Baby Bananas
Some baby bananas, both yellow and red, are simply smaller versions of the bananas that dominate the U.S. market. Others, however, are among the more than 1,000 banana varieties worldwide that are naturally pint-sized; examples include manzano, burro and pisang mas--the last is being sold in the U.S. as Chiquita Mini's.
These babes-in-peels taste pretty much the same as their larger brethren but they don't necessarily possess the same nutritional profile. They're all rich in potassium but the Chiquita Mini, for instance, contains vitamin B2--which isn't found in regular bananas, said David Lund, director of innovation and product development for Chiquita. One Chiquita Mini contains 80 calories.
Buying
Baby bananas are often, though not always, sold by the bunch in a bag, so you might not be able to tear off the number you want--the source of produce-manager angst nationwide. They also are more expensive, at about $1.70 per pound. You'll usually find them next to the regular bananas in the produce section. Choose plump bananas with a little green at their tips; miniature bananas taste best at full ripeness. Of course, what determines a ripe banana depends mostly on the banana lover: Some folks like them a little green, others mottled with brown spots. Jimmy Bilbrey, produce buyer for Treasure Island, cautioned against buying fully green mini bananas; they may not ripen as evenly as the regular-size fruit does, he said.
Storing
Store bananas in a cool spot and coddle your babies in an uncovered bowl or container where they won't get bruised, Lund advised. They'll keep three to four days but, again, how long you store them is dependent on what you consider "ripe."
Cooking
Mini bananas are best for fresh-in-hand snacking, Lund said, or in dishes such as fruit salads. But they're also ideal for creating trendy (and diet-friendly) mini-desserts such as chocolate-dipped bananas or miniature banana splits--or maybe even a smoothie shot.
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Quote of the Day
Mariash is one of many athletes who have learned that thinner doesn't always mean faster or stronger, and that fitness and conditioning don't work well without proper nutrition. Athletes and coaches have increasingly turned to dietitians and nutrition counselors for such help, said Philip Haberstro of the National Association for Health and Fitness in Buffalo, New York. Read more.
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November 29, 2005
Not just a kitchen scale
Salter has come out with a new Nutri-Weigh Food Scale which calculates nutrition information based on the weight of the food. You can also use it to record your daily food intake.
This scale stores nutritional values of over 1400 foods and beverages and can be programmed to store individually chosen foods. This is a great product for diabetics who have to count their carbohydrate intake or those people serious about losing weight.
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November 28, 2005
Quote of the Day
Regarding the latest fashion for "skinny" jeans this season - glamorised by Kate Moss and fellow models Liberty Ross and Laura Bailey - who have poured their beautiful but trimmer-than-ever physiques into the tiniest drainpipe trousers.
Luci Daniels, nutritionist and the former chairman of the British Dietetic Association, said: "This is a narrow sector of society buying high fashion.
However, being that thin can affect your health, fertility and skin. It's not natural and it takes a lot of work. Is it worth it to fit into a pair of jeans?"
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Americans eat more food than ever.
Americans today are living in a very fat land.
Government economists say that not only is there more food available for the American diet than they have ever recorded, but Americans are also eating more each year.
The amount of food available for Americans to eat has increased 16 percent over the last 35 years, from 1,675 pounds in 1970 to 1,950 pounds in 2003. That translates to about 2,757 calories per person each day -- about 500 daily calories more than was available for consumption in 1970, the Department of Agriculture says.
The increases in food production have coincided with a period where Americans are getting heavier -- and taller, too.
The average adult male today weighs 191 pounds today, compared with 166 pounds in 1960, and is 1 1/2 inches taller, according to the Centers for Disease Control and Prevention. The average female weighs 164 pounds today, compared with 140 pounds in 1960, and is 1 inch taller.
Obesity rates have also increased and are two times higher than in the 1960s.
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November 26, 2005
Tomorrow's Turkey
Turkey burnout is insidious. One minute your bird is beautiful and fragrant, floating majestically to the table, its crisp skin glistening. You could eat every last bite all by yourself. But in a twinkling--or, to be exact, after a couple of servings--the feast loses its luster. By the time the candles have been snuffed, the good china put away, and the wine glasses washed, what's left of your 20-pounder looks like just one more responsibility. Worse, the week ahead looms with the dreary prospects of turkey hash, turkey supreme, and turkey a la king. For a moment, you consider getting a really big dog.
Not to sound unsympathetic, but snap out of it! Strip that bird straightaway with a sharp knife, and quickly refrigerate the white and dark meat in separate airtight containers (for up to five days or freeze for up to two months). Don't labor over the bones and fatty "parson's nose," telling yourself you'll boil them down into soup stock--you know you won't be in the mood for that anytime soon. Toss 'em, and be done with it. Feel better? You should. You've cleared the slate for a fresh approach to this versatile, forgiving meat and stocked a ready-to-use supply.
Have you tried...
White Turkey Chili
1 tablespoon stick margarine or butter
1 1/2 cups chopped onion
1/2 cup chopped celery
1/2 cup chopped red bell pepper
1 tablespoon minced seeded jalapeño pepper
1 garlic clove, minced
3 cups chopped cooked turkey (about 15 ounces)
2 (19-ounce) cans cannellini beans or other white beans, drained and divided
2 (16-ounce) cans fat-free, less-sodium chicken broth
1 (4.5-ounce) can chopped green chiles
1 cup frozen whole-kernel corn
1 1/2 teaspoons ground cumin
1 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup 1% low-fat milk
1/2 cup chopped fresh cilantro
Melt the margarine in a large Dutch oven over medium-high heat. Add onion and next 4 ingredients (onion through garlic), and sauté 5 minutes. Add turkey, 1 1/2 cups beans, broth, and next 6 ingredients (broth through black pepper), and bring to a boil. Cover, reduce heat, and simmer 15 minutes.
Mash remaining beans. Add mashed beans and milk to the turkey mixture. Simmer, uncovered, 20 minutes or until mixture is thick, stirring frequently. Stir in chopped cilantro.
Yield: 11 servings (serving size: 1 cup)
CALORIES 217(19% from fat); FAT 4.6g (sat 1.1g,mono 1.3g,poly 1.6g); PROTEIN 19.6g; CHOLESTEROL 33mg; CALCIUM 82mg; SODIUM 462mg; FIBER 3.5g; IRON 3.2mg; CARBOHYDRATE 25.1g
Courtesy of Cooking Light
Posted by Lisa at 03:50 PM | Comments (0) | TrackBack
November 23, 2005
Tips for Turkey Day
Choose a few of the useful weight control-tips below to help you maintain your weight while still enjoying the good cheer and delicious food on Thanksgiving day and the rest of the holiday season.
Preparing for the Big Day
*Wear a tight-fitting outfit. This will make you less likely to overeat because it becomes too uncomfortable.
*Don't arrive starving. Eat before the big feast. A small healthful meal with lots of fiber (oatmeal, whole-grain sandwich, salad with beans) keeps you feeling full until dinner.
*Make time for exercise every day, especially on Thanksgiving Day.
*Establish some ground rules in advance of the meal that allow you to indulge but not pig out -- for example, only one sliver of dessert.
*Keep a food journal and write down everything that you eat. This is an incredibly powerful tool, especially when you are tempted to overeat.
*Start a new family tradition. Take a bike ride, go for a hike, or play tennis Thanksgiving morning.
Ready, Set, Go
*Enjoy higher-calorie food in smaller portions.
*Don't eat food just because it is there. Save your calories for the foods you love.
*Distance yourself from the hors d'oeuvre table.
*Munch on fresh fruits and veggies instead of high fat appetizers.
When the Feast Arrives
*Scan the buffet and carefully choose the foods you love. If they are high in calories like the gravy, just take a smaller portion. Take larger portions of the simply prepared foods such as baked sweet potatoes, steamed vegetables, and skinless white meat of turkey.
*Limit yourself to one plate of food, no second helpings.
*Eat slowly and savor every bite. Give the food a chance to let you feel the satisfying feeling of fullness.
*Eat what you like, just eat a little less of it.
Desserts, Desserts, and More Desserts
*Enjoy a small serving of dessert. Choose pumpkin over pecan pie and save a few hundred calories. Eat just the filling to take in fewer additional calories and limit trans fats.
Cheers
*If you drink alcohol, save those calories for a glass of wine with the meal.
*Skip the high-calorie, high-fat eggnog this year.
When You're Done
*At the end of the meal, drink a glass of water and push away from the table to help you realize that you are full.
*Follow the large meal with a leisurely walk.
Posted by Lisa at 10:16 AM | Comments (0) | TrackBack
November 22, 2005
What I Want For My Daughter And All Young Women
Holly was a board member of The Ophelia Project which is an organization who's mission statement is: Founded as a catalyst for positive change within schools and communities nationwide, The Ophelia Project is committed to helping youth form healthy peer relationships while creating a safe social culture for all.
What I Want For My Daughter And All Young Women
by Holly Nishimura
1953-2003
I want a community and environment that teaches and supports development of the whole person. If sports is to be our model, I want it to be based on participation and sportsmanship, not superstardom and win-loss records. If soft drinks are the model, then base it on nutritional content and contribution to one's health, not the image and sizzle of a model, or the promise of cool you can attain simply by taking a sip.
I want her to know it is not the size of her bra, or the status of her friends, or the clothing she wears that has true meaning; that what she owns and wears is only a detail in her life; that the content of her character, her actions, contributions, the truth as she knows it, and her beliefs and values are what define her.
I want her to be strong, independent, and self-sufficient so she can make clear and positive decisions for herself throughout her life. I want her to be comfortable and happy with herself, so if she chooses, she can wisely select a partner who will provide her with love and support.
I want her to understand her sense of responsibility and her place in a community. I want her to know that we all bear responsibility for our society and environment, and we can contribute in one thousand ways.
And I want her to experience true joy, because life can be a great deal of fun!
I want her to know that even on a bad hair day she can meet a new friend; that with a run in her stockings she can have a rich and rewarding experience; that when she steps outside herself and her immediate surroundings and parameters, she can experience the entire world.
And if she can manage her feelings and life, she can have whatever she wants.
I believe in the potential of the human spirit, and want her to have that belief as well.
And finally, I always want her to know unconditional love. From her parents and family, from at least one friend, and from a partner, if that is her choosing. How to give love and how to share it.
I believe that will give her the emotional strength to survive anything and choose to thrive in everything.
Posted by Lisa at 08:43 PM | Comments (0) | TrackBack
To Weigh or Not to Weigh?
Are scales helpful or hurtful? What does that number on the scale tell you about yourself or someone else? Does it say you are good or bad? Does it make you like yourself/someone else more or less?
Ask yourself these questions:
1. When you think of the word SCALE what is the first word that pops into your mind?
2. When you think of weighing yourself, what feelings come up for you?
3. When was the last time you weighed yourself and how did you feel afterward?
4. If someone were to ask you what you weigh, would you tell them the truth and how would you feel about telling them?
5. When was the last time you had a positive experience when weighing yourself and how long did that feeling last?
6. Think about three Individuals you care about and/or respect. Would you care about them or respect them any less if their weight was different?
7. If you never weighed yourself again and only had feedback by how your clothes fit, what would you miss?
You are more than what you weigh.
Posted by Lisa at 11:19 AM | Comments (0) | TrackBack
More on Intuitive Eating
“The basic premise of intuitive eating is, rather than manipulate what we eat in terms of prescribed diets -- how many calories a food has, how many grams of fat, specific food combinations or anything like that -- we should take internal cues, try to recognize what our body wants and then regulate how much we eat based on hunger and satiety,� said lead researcher Steven Hawks, a BYU professor of health science, who adopted an intuitive eating lifestyle several years ago and lost 50 pounds as a result.
“What makes intuitive eating different from a diet is that all diets work against human biology, whereas intuitive eating teaches people to work with their own biology, to work with their bodies, to understand their bodies,� said Hawks. “Rather than a prescriptive diet, it’s really about increasing awareness and understanding of your body. It’s a nurturing approach to nutrition, health and fitness as opposed to a regulated, coercive, restrictive approach. That’s why diets fail, and that’s why intuitive eating has a better chance of being successful in the long term.� Read more.
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November 21, 2005
Improve Your Turkey Technique
Almost everyone serves turkey or another main meat dish at their holiday dinners, but many of us don't cook it properly. Some surveys show that many home cooks do not consistently use a meat thermometer to check the doneness of meats - putting themselves and their guests at risk of food poisoning.
To keep holiday revelers merry, always use a meat thermometer to make sure meats are cooked to a safe internal temperature.
**Whole turkeys should be cooked to 180 degrees Fahrenheit. Check at the innermost part of the turkey thigh.
**If you're cooking a stuffed turkey, make sure the stuffing reaches 165 degrees Fahrenheit before serving.
**Holiday hams and pork roasts should be cooked to 160 degrees Fahrenheit.
**Briskets and beef roasts should be cooked to at least 145 degrees Fahrenheit.
For more information on safe cooking temperatures, visit www.homefoodsafety.org.
Posted by Lisa at 01:52 PM | Comments (0) | TrackBack
November 18, 2005
Diet can help fight off that winter cold
YOU’RE SICK. You’re hacking and coughing away. It’s that time of year when more than 200 viruses hit their peak and make you feel miserable.
Your doctor said antibiotics don’t help viruses. What will? Besides listening to your mother, here’s a list from health experts:
Eat at least two cups of fresh fruit each day. Peel that orange! Bite into those strawberries! Your blood will soon be streaming with nutrients such as vitamin C to fight that nasty cold. Vitamin C also inactivates histamine, the substance responsible for your runny nose and congestion.
Eat at least two cups of something green, red or bright orange (M&Ms don’t count) for lunch or dinner. Brightly colored greens and other vegetables contain large doses of immune-enhancing substances that fight disease.
Crush a couple of cloves of fresh garlic into your food or salad dressing each day. It may not help your love life, but can stimulate your immune system to better fight off viruses.
Wash your handswith soap and warm water. Often. It keeps viruses from spreading.
Take a daily multivitamin with 100 percent of the daily value for the major vitamins and minerals listed on the label. Supplements can’t take the place of a good diet, but they can fill in the gaps on those days when you choose deep-fried mozzarella sticks over vegetables.
Add nutrient-rich foods to your diet — foods that give you a nutritional bang for a smidgen of calories. Spinach, for example. (It’s in that section of the grocery store known as “produce.�) Put a handful on your sandwich or as a colorful addition to your macaroni and cheese. One cup is just 7 calories and is loaded with vitamin A from beta carotene — a potent antioxidant that protects your precious cells from infections.
Practice eating a wide variety of foods. According to the American Dietetic Association, this is the best strategy to keep you healthy for life.
Get enough protein. Foods such as lean meats, chicken, fish, tofu, eggs and dairy foods release protein into your blood to reinforce your body’s disease-fighting front line. Zinc — a mineral found abundantly in lean meat — works with protein to strengthen your immune system as well.
Eat two cups of non-fat yogurt — it contains “good� bacteria that battle the growth of harmful germs in your intestinal tract.
Posted by Lisa at 09:44 AM | Comments (0) | TrackBack
November 17, 2005
Want to get healthy? Start here.
Have you visited mypyramid.gov yet? This is the website for the new interactive food pyramid. You can plug in your age, gender and activity level and get an individual "diet plan" based on the pyramid. This isn't a diet per say which tells you exactly what to eat for breakfast, lunch and dinner. A diet is simply what you eat everyday. A diet does not equate eating lettuce and celery for 2 days, a week or one month to lose a certain amount of weight. You'll get a guide to help you determine how much you should be eating of each food group. It will also give you advice on which foods are the best to choose in each food group. For example, whole wheat bread instead of white. Take it one step at a time. Trying to change too many things at once can set you up for failure. Once you master one new habit, move on to the next. The food pyramid is for everyone, whether you're trying to lose weight, maintain weight or gain a few pounds. Try it today!
Posted by Lisa at 02:07 PM | Comments (0) | TrackBack
November 16, 2005
Quote of the Day
“Ability is what you're capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.�
–Lee Holz
Posted by Lisa at 03:43 PM | Comments (0) | TrackBack
Google Cooks.
Having trouble thinking of something to make for dinner? Have a random food in your pantry that you want to eat but not sure how to cook it? Tired of eating the same thing every week and want to try something new? When all else fails, "google it". Go to www.google.com, type in your ingredient(s) and the word recipe and you're on your way to new culinary creations.
Posted by Lisa at 10:10 AM | Comments (0) | TrackBack
November 14, 2005
New products with plant sterols
Buttery spreads like Benecol and Take Control, are not the only products that contain these cholesterol-fighting substances. New products are now on the market for those who don’t want to eat 2 Tablespoons of margarine each day. Yoplait has a new yogurt called Healthy Heart which contains .4g plant sterols per serving. Nature Valley has a Healthy Heart granola bar with .4g plant sterols in each bar. Even Minute Maid has put plant sterols in a special Heart Wise OJ to offer a beverage with this cholesterol advantage. You would need to eat 2 containers of yogurt, 2 granola bars or drink two 8 fl. oz glasses of orange juice each day to get the benefit.
Posted by Lisa at 11:12 AM | Comments (0) | TrackBack
November 11, 2005
Where's the Beef?
Looking for ways to "beef up" your recipes? With thought and planning, beef can make meal times tasty and healthy. Choosing the right cut of beef and enjoying proper portions can make it easy to add beef to a heart-healthy eating plan.
Choose cuts of beef that aren't heavily marbled and appear redder in color.
Good beef choices include:
Eye of the round
Top round
Top loin
Flank steak.
Once you've settled on a lean cut of beef, remember your portion sizes. A three-ounce piece of beef is about the size of a deck of cards. If you generally eat larger pieces, enjoy it less often or stretch it out by adding vegetables to a kabob or mix meat with pasta or rice.
Posted by Lisa at 02:29 PM | Comments (0) | TrackBack
Another Reason to Eat Fish
According to a recent Greek study, fish reduces chronic inflammation in the body, which has been increasingly implicated in heart disease. Those who ate at least 10 ounces of fish a week averaged 33% lower levels of C-reactive protein, and had similar reductions in other markers for inflammation.
Try this salamon recipe tonight!
Posted by Lisa at 11:51 AM | Comments (0) | TrackBack
November 10, 2005
Try Something New: Kiwifruit
First there was green, then yellow and now red-fleshed kiwifruit. A team of researchers in Italy and New Zealand has found that a newly developed variety of red-fleshed kiwifruit contain anthocyanins, bright red pigments that are highly potent antioxidants, which are thought to provide protection against heart disease and cancer. Kiwifruit already have the reputation of being among the most nutrient dense of all popular fruit and they are also high in antioxidant activity. Now, kiwis come in red and are just as healthy as the other varieties, the researchers say. But you might have to wait a while to try the new red kiwifruit: they are still being commercialized and not yet widely available. The study, believed to be the first to analyze the anthocyanin content of the red kiwi, was published in the Nov. 7 online version of the American Chemical Society’s Journal of Agricultural and Food Chemistry.
Posted by Lisa at 09:01 AM | Comments (0) | TrackBack
November 09, 2005
Quote of the Day
“Don’t dig your grave with your own knife and fork.�
- English Proverb
Posted by Lisa at 08:36 AM | Comments (2) | TrackBack
November 07, 2005
Mighty Muscle Facts
*You have about 640 muscles in your body.
*Your body’s smallest muscle is inside your ear.
*Your body’s biggest muscles are in your back.
*Your body’s strongest muscles are in your butt.
*You have about three times more muscles than bones in your body.
*Close to half of your body’s weight is made up of muscle.
*Some muscles, like the platysma muscle in the lower chin and upper neck are missing in some people, but it does not usually cause problems for them.
Posted by Lisa at 08:36 AM | Comments (0) | TrackBack
November 04, 2005
Slimmed-down Sauces
Sauce served on the side or drizzled on top can really “make� any dish, entrée or dessert. They can spruce up something plain and turn it into something special. But for the cook in search of healthy recipes, some sauces can pose certain challenges. It is possible to whip up a splendid array of tastes and textures with a lot less fat. For example…
Alfredo sauce. Substitute 1 percent milk or evaporated fat-free milk for the cream found in traditional recipes. Replace some or all of the egg yolks with egg substitutes. Use finely grated reduced-fat cheese.
Pesto. Reduce half of the oil with reduced-fat, low-sodium chicken broth. Reduce the cheese by half. Add another herb such as parsley or even spinach along with the basil.
Gravy. De-fat the pan drippings by using cornstarch or arrowroot to thicken instead of the traditional flout and butter roux. Use 1 percent or fat-free milk in place of the cream.
Fruit glaze. Fruit sauces can top entrees as well as desserts. Puree chopped pineapple or peaches with a little unsweetened fruit juice in a blender. Pour into a saucepan and add ¼ cup of low sodium, low-fat chicken broth per cup of fruit. Add 1 tsp cornstarch mixed with 1 Tbsp of water and cook over low heat until thick. Add crushed red pepper flakes for a kick of flavor. Brush over broiled meats, poultry, and seafood.
Tropical fruit sauce. Combine chunks of fresh papaya, mango, banana, and pineapple with fresh lime juice, honey and water. Cook over low heat until soft, yet still lumpy. Chill. Put layers of plain or vanilla low-fat yogurt between layers of fruit for a festive fruit parfait, or serve over slices of homemade low-fat quick breads.
Posted by Lisa at 11:18 AM | Comments (0) | TrackBack
Ice Cream is Not a Meal.
A Haagen-Dazs Mint Chip Dazzler (3 scoops of ice cream, hot fudge, Oreos, chocolate sprinkles, and whipped cream) has 1270 calories and 38 grams of saturated fat – that’s 2 days worth. Think of it as a portable T-Bone steak with Caesar salad, and baked potato with sour cream. But that’s dinner – not dessert after lunch or dinner.
Even the mint-chip light ice cream packs 230 calories and 8 grams of fat in ½ cup serving. Compare that to a ½ cup of regular mint chip ice cream with 300 calories and 19 grams of fat. You don’t even want to know how much fat or saturated fat is in the ice cream bars! Looks like the best bet is the frozen yogurt with 200 calories and 4.5 grams of fat in the coffee flavor or 160 calories and 2 grams of fat in the strawberry banana swirl frozen yogurt. Problem is how many people eat just one half cup?
Posted by Lisa at 09:23 AM | Comments (0) | TrackBack
November 03, 2005
Diabetes is on the rise in America
You may think diabetes is not a big deal, but it is. The incidence of diabetes, its cost and complications are growing in America, especially in the Indian community.
According to the Centers for Disease Control and Prevention, more than 20 million Americans have diabetes and about 6 million don't even know they have it. If you are one of them, you might be losing your eyesight, kidney and cardiac functions silently.
While the prevalence of type 2 diabetes is on the rise, behavioral and lifestyle changes (as simple as switching from regular sugar to a sugar substitute or regular soda to diet soda) may turn the trend around.
To decrease your risk for diabetes, you should maintain a healthful weight, participate in physical activity daily and focus on heart-healthy food choices by using the USDA's My Pyramid guide. Along with a healthful eating plan, regular exercise may reduce the need for medication, can help manage blood sugar and weight, and can improve your cardiac health.
Did you know your A1C (a test that shows blood glucose control over three months) levels rise in winter? According to the American Diabetes Association, the researchers found a link between cold weather and high A1C levels (peak from February through April; low in August and September).
Notice early symptoms
Early diabetes may not have symptoms, but there are some signs such as excessive thirst and urination, fatigue during the daytime, blurred vision and poor wound healing that you should be aware of. In type 1 diabetes, the pancreas stops producing insulin; in type 2 diabetes, there is a loss of insulin sensitivity also known as insulin resistance. A new study shows that dietary supplements may boost insulin sensitivity.
So find out what your blood sugar level is and get serious about controlling it by exercising and eating what you should eat according to your diet plan and not what you want to eat.
Poor health habits may complicate the disease for people who are on their way to developing diabetes. Since there is no cure yet, diabetes is much easier to prevent than cure.
Posted by Lisa at 09:32 AM | Comments (0) | TrackBack
Celebrate tasty sandwiches this week
Thursday is Sandwich Day, leaving one day to get to the supermarket and pick up the ingredients for the perfect pile of bread, meat, veggies and spices.
The day honors the 17th-century British Earl of Sandwich who, according to legend, asked for one-handed meals so he could eat during card gambling sprees. The American Dietetic Association has some tips for getting the most nutrition out of your sandwich:
PICK A GREAT WRAPPER: Try whole wheat, tomato or spinach tortillas. Multigrain, rye or whole-wheat bread are good choices as well, and so are whole-wheat pitas or bagels.
SWITCH YOUR FILLING: For a lean meal, have some lean smoked turkey or some salmon salad with soy cheese or low-fat cheese.
COLOR YOUR LAYERS: Add green, red or yellow pepper slices, shredded carrots, slices of cucumber and tomato, spinach leaves, red onion and avocado.
FLAVOR WITH CREATIVITY: Add some chutney, mustard, horseradish, hummus, light pesto, balsamic vinaigrette, wasabi, chopped cilantro, basil or other herbs.
SPRINKLE IN SOME CRUNCH: For a little extra nutrition and flavor, top it with a dash of chopped almonds or walnuts, dried fruit or sunflower seeds.
Posted by Lisa at 09:05 AM | Comments (0) | TrackBack
McDonalds McStrips Misconception
Think you're getting a better quality food by ordering the Chicken Selects Premium Breast Strips instead of the McNuggets? Nutrition-wise they're not such a great choice. The 6 nuggets have 250 calories, 15 grams of fat, 3 grams of saturated fat and 1.5 grams of trans fat. The 3 strips have 380 calories, 20 grams of fat, 3.5 grams of saturated fat and 2.5 grams of trans fat. The McNuggets also have 670 mg sodium and 15 grmas of protein vs. 930 mg sodium and 23 grams of protein in the Select Breast Strips.
Make your own chicken strips with one of these recipes.
Posted by Lisa at 08:49 AM | Comments (1) | TrackBack
Chicken Potpie Makeover
Judging by the label, Pepperidge Farm Original Flaky Crust Roasted Chicken Pot Pie has 510 calories and 9 grams of saturated fat. But look again. Those numbers are for half a pie. Eat the entire pie, as most people probably do, and you’re talking more than 1000 calories and 18 grams of saturated fat. Then add the 13 grams of hidden trans fat (from the partially hydrogenated vegetable shortening) in each pie and you’re up to 31 grams of artery-clogging fat – that’s far more than a day’s allotment.
Chicken Potpies
Because the piecrust topping cooks on a baking sheet and is then placed over the filling, you don't need to use ovenproof bowls for the pies. Use a bowl or ramekin as a guide for cutting the dough. You can use 2 cups chopped leftover chicken in place of chicken breast tenders.
1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)
Cooking spray
1/8 teaspoon salt
2 tablespoons all-purpose flour
1 teaspoon dried rubbed sage
1/4 teaspoon salt
1/4 teaspoon black pepper
8 ounces chicken breast tenders, cut into bite-sized pieces
1 1/4 cups water
1 1/2 cups frozen mixed vegetables
1 cup mushrooms, quartered
1 (10 1/2-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup
Preheat oven to 425°.
Cut 3 (4-inch) circles out of dough; discard remaining dough. Place dough circles on a baking sheet coated with cooking spray. Lightly coat dough with cooking spray; sprinkle evenly with 1/8 teaspoon salt. Pierce top of dough with a fork. Bake dough at 425° for 8 minutes or until golden.
Combine flour, sage, 1/4 teaspoon salt, and pepper in a zip-top plastic bag; add chicken. Seal bag, and toss to coat. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken mixture; cook 5 minutes, browning on all sides. Stir in water, scraping pan to loosen browned bits. Stir in vegetables, mushrooms, and soup; bring to a boil. Reduce heat, and cook 10 minutes. Spoon 1 cup chicken mixture into each of 3 (1-cup) ramekins or bowls; top each serving with 1 piecrust.
Yield: 3 servings (serving size: 1 pie)
CALORIES 374(27% from fat); FAT 11.4g (sat 4.8g,mono 4.2g,poly 1.2g); PROTEIN 24.1g; CHOLESTEROL 58mg; CALCIUM 38mg; SODIUM 882mg; FIBER 4.6g; IRON 1.9mg; CARBOHYDRATE 42.6g
Cooking Light
Posted by Lisa at 08:46 AM | Comments (0) | TrackBack
November 02, 2005
Saving Money on Meals
I often hear people complain that it is too expensive to eat healthy. However, a study published in the Journal of the American Dietetic Association found that consumers were able to cut their weekly food bill by purchasing fewer extras such as soft drinks, chips, baked goods and other high-calorie items. Here are some other tips on how to save money at the supermarket:
1. Make a weekly meal plan. Decide what you will eat for breakfast, lunch, dinner and snacks for the next week. This can save time, money and energy! Save your weekly menus so that you can use them again.
2. Make a shopping list. Keep a list in the kitchen so that when you run out of something, you can add it to the list. Also, add only the ingredients you’ll need for the next week’s menu. This way you’ll buy only what you need.
3. Cut coupons and watch for store flyers. Weekly specials may also help you decide some of the food on your menu for the week. However, do not buy an item just because you have a coupon.
4. Do not shop when you are hungry.
5. If your children are with you, keep them busy with a toy, unbreakable food item or by letting them help you make choices between similar food items (which box of Cheerios to buy).
6. Be flexible with your meal plan to take advantage of store specials. If corn is on your menu, buy peas instead if they are on sale.
7. Be aware of marketing techniques like end of aisle displays, items at the checkout counter and sweet cereals at children’s eye level.
8. Buy fruits and vegetables in season.
9. Buy in bulk and store for later use. Make sure you will be able to use all of the food before it spoils.
10. Buy store brands when they are cheaper than brand names.
11. Compare unit prices of different brands to determine the best size and brand for your money.
12. Prepared foods are usually more expensive than unprepared foods. For example, grated cheese is more expensive than a wedge of cheese you can grate yourself.
Posted by Lisa at 10:11 AM | Comments (0) | TrackBack
November 01, 2005
Outrageous Foods: Mrs. Fields Cookies
No one expects a Mrs. Fields cookie to be good for you, but who would guess that a single Mrs. Fields Milk Chocolate & Walnuts cookie has more than 300 calories and as much saturated fat as a 12-ounce sirloin steak? It’s also got 6 teaspoons of sugar.
Best Bet? Share the smallest bag of Nibblers (6 half-ounce cookies) with a friend.
Posted by Lisa at 12:18 PM | Comments (0) | TrackBack