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January 30, 2012
Spicy Chicken Quesadillas
To make these quesadillas kid-friendly, omit the pickled jalapeño peppers.
YIELD: Serves 4 (serving size: 1 quesadilla and 1 tablespoon sour cream)
1 cup chopped skinless, boneless rotisserie chicken breast
1/3 cup refrigerated fresh salsa
1/4 cup canned no-salt-added black beans, rinsed and drained
1/4 cup frozen whole-kernel corn, thawed
1 1/2 tablespoons chopped pickled jalapeño pepper
8 (6-inch) flour tortillas
1 cup shredded reduced-fat Monterey Jack cheese
Cooking spray
1/4 cup reduced-fat sour cream
Preparation
1. Combine first 5 ingredients in a medium bowl. Divide chicken mixture evenly over 4 tortillas. Sprinkle quesadillas evenly with cheese. Top with remaining 4 tortillas.
2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add 1 quesadilla to pan; cook 1 minute on each side or until golden. Remove from pan, and repeat with remaining quesadillas. Serve with sour cream.
Nutritional Information
Amount per serving
Calories: 372
Fat: 14.1g
Saturated fat: 6.2g
Monounsaturated fat: 5g
Polyunsaturated fat: 1.3g
Protein: 24.2g
Carbohydrate: 36.7g
Fiber: 2.7g
Cholesterol: 56mg
Iron: 2.6mg
Sodium: 743mg
Calcium: 307mg
Posted by Lisa at 5:50 AM | Comments (0) | TrackBack
January 26, 2012
The America's Test Kitchen Healthy Family Cookbook
By the editors at America's Test Kitchen, America's Test Kitchen, 2010. Hardcover. $35; 520 pages
This comprehensive collection of 800+ family and global favorites helps put healthy eating in an everyday context, from meat loaf to Indian curry with chicken. Whole grains and vegetables abound, dishes use leaner cuts of meat, and portion sizes are sensible.
Recipes reveal clever lightening tricks that you'll feel compelled to try, like browning a smaller amount of butter for bigger flavor in Chocolate Chip Cookies. Stripped of the lengthy trial-and-error reporting of its magazine counterpart, Cook's Illustrated, this book takes a CliffsNotes approach with product recommendations (high-performing muffin pans), kitchen tips (how to quickly thaw steaks), and other helpful information on just about every page. Nutrition analysis is also provided with each recipe.
GIVE THIS TO: The practical cook of any skill level who wants ideas for everyday healthy meals for her family.
Posted by Lisa at 6:01 AM | Comments (0) | TrackBack
January 23, 2012
Quinoa Salad
1/2 cup quinoa
1 cup water
1 bunch flat leaf parsley, washed and chopped
4 Persian cucumbers, seeded and diced
2 medium tomatoes, diced
1 ripe, but slightly firm avocado, diced
1 Tbsp extra virgin olive oil
Salt and Pepper to taste
In a small saucepan, bring water to a boil. Stir in quinoa, cover and lower the heat to simmer. Cook for 15 minutes. Put quinoa into a medium size bowl and cool. Add parsley, cucumbers, tomatoes, avocado and oil to quinoa. Mix and season to taste with salt and pepper.
Posted by Lisa at 6:22 AM | Comments (1) | TrackBack
January 19, 2012
What's the Difference? Doctor and Dietitian Titles
Finding the right medical expert can be one of the most frustrating aspects of health care. Osteopathic physicians are medical doctors (M.D.s), for example, but not all M.D.s are osteopathic physicians. Meanwhile, all dietitians are nutritionists, but not all nutritionists are dietitians. Huh?
To help break this down, here's an overview of the distinctions between four commonly used -- and misunderstood -- health care titles.
Osteopathic physician versus medical doctor
The problem: You've got a sore throat and are considering seeing a primary care doctor who has a "D.O." after her name. Is this a legitimate credential?
A doctor of osteopathic medicine (D.O.) is ... a fully licensed medical doctor who must attend medical school and participate in residency programs, according to the American Osteopathic Association (AOA), which represents osteopathic doctors. D.O.s can practice in any medical specialty, prescribe medication and perform surgery. Osteopathic physicians are specially trained in the body's musculoskeletal system, preventive medicine and holistic patient care; they also recognize the body's ability to heal itself. D.O.s are most likely to be primary care specialists and can treat you from birth (as an obstetrician/gynecologist) through death (as a geriatrician), says the AOA.
A medical doctor is ... also a physician. Like osteopathic doctors, they examine patients, obtain medical histories, and order, perform and interpret diagnostic tests. M.D.s generally do not practice spinal manipulation unless they are D.O.s. M.D.s and D.O.s work in one or more specialties, including anesthesiology, family and general medicine, internal medicine, pediatrics, obstetrics and gynecology, psychiatry and surgery.
Insurance: M.D.s, D.O.s and others with state licenses who are eligible are generally reimbursed.
Certified nutrition specialist versus registered dietitian
The problem: In some states, virtually anyone can declare themselves a nutritionist regardless of education or training. The terms nutritionist and registered dietitian are often incorrectly used interchangeably.
A certified nutrition specialist (CNS) is ... a nutrition practitioner or a person who uses nutrition therapy to address health needs. CNSs have an advanced degree (master's level or above) in nutrition or a related field from an accredited university. CNSs must pass the Certification Board for Nutrition Specialists (CBNS) examination on science-based nutrition therapy.
A registered dietitian (RD) is ... a nutritionist who has been credentialed by the Commission on Dietetic Registration of the American Dietetic Association (ADA). RDs must have at least an undergraduate degree -- usually in nutrition -- and often work in community education or food service management settings, including nursing homes or hospitals. Most RDs go on to get advanced degrees, and some work in private practice, according to the ADA. They must also complete continuing education requirements to maintain registration.
Insurance: Reimbursement varies widely depending on state regulations and specific plan restrictions for both CNSs and RDs. Medicare covers some services. Costs can vary widely for both.
Posted by Lisa at 6:21 AM | Comments (0) | TrackBack
January 16, 2012
Enchilada Casserole
Make a hearty, healthy Mexican casserole the whole family will enjoy. Substitute ground turkey and chicken broth instead of beef, if desired.
YIELD: Serves 4 (serving size: 1 wedge)
1 pound ground sirloin
1 cup chopped onion
1 tablespoon butter
1 tablespoon minced garlic
1 1/2 tablespoons all-purpose flour
1 cup fat-free, lower-sodium beef broth
1 tablespoon 40%-less-sodium taco seasoning mix (such as Old El Paso)
1 (8-ounce) can no-salt-added tomato sauce
4 (8-inch) whole-wheat flour tortillas
1/3 cup (1 1/2 ounces) shredded Monterey Jack cheese with jalapeño peppers
Preparation
1. Heat a large nonstick skillet over medium-high heat. Add beef and onion to pan; cook 6 minutes, stirring to crumble.
2. Preheat oven to 400°.
3. Melt butter in a medium saucepan over medium-high heat. Add garlic; sauté 1 minute. Sprinkle with flour; cook 30 seconds, stirring constantly. Add broth, taco seasoning, and tomato sauce to pan. Bring to a boil; cook 2 minutes, stirring occasionally. Add 1 1/2 cups tomato mixture to beef mixture; reserve 1/2 cup tomato mixture.
4. Place 1 tortilla in a 9-inch pie plate. Top with 1 cup beef mixture. Repeat layers, ending with tortilla. Spread reserved tomato mixture over tortilla. Top with cheese. Bake at 400° for 10 minutes or until cheese melts. Cool slightly. Cut into 4 wedges.
Nutritional Information
Amount per serving
Calories: 377
Fat: 14.6g
Saturated fat: 7g
Monounsaturated fat: 5.3g
Polyunsaturated fat: 1.6g
Protein: 30.2g
Carbohydrate: 32.4g
Fiber: 4.7g
Cholesterol: 76mg
Iron: 2.5mg
Sodium: 650mg
Calcium: 91mg
Posted by Lisa at 6:54 AM | Comments (1) | TrackBack
January 12, 2012
Resolutions for the New Year
If you plan to make New Year's resolutions, you're not alone. According to The Barna Group survey, over 90 million Americans will kick off 2011 with a New Year's resolution. So what's the key to keeping a resolution? Just follow a few simple steps. Make goals simple, specific and within reach. Small changes that can reasonably be made throughout the year are the easiest to keep. According to the Marist poll, of the Americans making New Year's Resolutions, over 50% plan some type of healthy lifestyle change.16% intend to "lose weight" and 8% to "exercise more," so diet plays a key role in reaching these goals. To get off to a healthy start for 2012, consider these easy, nutritious New Year's Resolutions:
Try Something New
It's time to be adventurous. Try at least one new food or find recipes for some of those lesser known vegetables, fruits or herbs. It is easy to get stuck in a routine and forget that eating a variety of colorful foods is essential. They provide antioxidants, a strong weapon against disease. Some less familiar produce are pomegranates, choy sum, galangal root, endive, kale and kumquats. Look around and explore the different options in your supermarket or find a recipe with one of these foods and make it. This is an easy goal that can introduce you to many new foods and meal options.
Love your Heart with Whole Grains
Eat at least three whole grains each day. Whole grains, one of the most beneficial foods for the body, contain vitamins, minerals and fiber. Fiber helps the heart, lowers cholesterol, reduces risk of some cancers and makes you feel full longer after a meal. According to the U.S. Department of Agriculture (USDA), Americans need 6-8 ounces of grains per day. An ounce of grains is the same as a slice of bread, ½ cup of cooked rice or one cup of dry cereal. At least half of grains should be whole grains. So choose whole wheat breads, pastas and rice throughout the day.
Water: The energy drink
Drink at least four cups of water a day. Most adults need about 8 to 13 cups a day to replace what is lost. Our bodies are made of about 70% water, which can be lost through breathing, sweating and urinating. According to the USDA, one in three Americans over 60 is not drinking enough fluids. One simple way to boost fluid is keeping a bottle of water or other drink with you throughout the day to sip on. Replacing sodas with water is a good way to increase fluid and decrease calories. Also be sure to drink more water before and after exercising. Other beverages that provide water and healthy nutrients are low fat milk, tea or small servings of fruit juice. Most importantly, staying hydrated will keep energy up all day.
Omega-3: The Good Fat
Fat is another important part of the diet. "Good" unsaturated fats and omega-3's are the superstars of this group that protect the heart and help lower blood pressure. So eating at least one omega-3-rich food each day is an easy, healthy goal. Foods boast omega-3's include salmon, tuna, sardines, flax seed, walnuts, canola oil and canned spinach.
Planning for Success
Finally, one of the most helpful resolutions is planning. Preparing meals ahead can save time and money. According to a Penn State survey, people who planned meals ahead were more successful at losing weight. Try it once and see how it goes. It's simple: create menus for two weeks of meals, make a grocery list and stick to it and prepare parts of the meals one day of the week. For example, on Saturday, make dinners that can easily be frozen and re-heated during the week and pack all of the lunches for the week. By planning ahead you'll make fewer unhealthy food choices and save money by eating out less often.
Posted by Lisa at 1:29 PM | Comments (0) | TrackBack
January 9, 2012
Go Ahead: Go Nuts!
Nuts are high in calories and fat, but they offer some significant health benefits.
Walnuts
185 calories per ounce (14 nut halves)
Lowers breast cancer risk in animal studies.
Sunflower seeds
165 calories per ounce (about 1/4 cup)
Lowers LDL cholesterol
Almonds
169 calories per ounce (22 nuts)
Reduces insulin resistance and LDL cholesterol
Peanuts
166 calories per ounce (25 to 28 nuts)
Helps control diabetes and reduces "bad" LDL cholesterol
Pistachios
161 calories per ounce (49 nuts)
May help reduce lung cancer risk; improves "good" HDL cholesterol
Macadamia Nuts
204 calories per ounce (10 to 12 nuts)
Lowers LDL cholesterol
Pecans
196 calories per ounce (19 nut halves)
Lowers LDL cholesterol
Posted by Lisa at 6:51 AM | Comments (0) | TrackBack
January 5, 2012
Broccoli Rabe Saute
2 bunches broccoli rabe
2 Tbsp olive oil
3 cloves garlic, minced
1/2 tsp red pepper flakes
1/4 cup sundried tomatoes, thinly sliced
Salt and pepper
2 Tbsp pine nuts, toasted
1. In a large pot, bring water to a boil. Trim bottoms, 1-2 inches from rabe stems. When water is boiling, add rabe for 1 minute, drain, set aside.
2. Heat olive oil in a saute pan over medium heat. Add garlic and red pepper flakes and saute until golden. Add rabe and sundried tomatoes to pan and toss to coat, about 2-3 minutes.
3.. Season lightly with salt and pepper as desired and top with toasted pine nuts. Makes 6 servings.
Nutrition per serving
124 kcal
6g carb
6g fat
4g fiber
Posted by Lisa at 6:38 AM | Comments (1) | TrackBack
January 4, 2012
Academy of Nutrition and Dietetics
The American Dietetic Association, the world's largest organization of food and nutrition professionals, has officially changed its name to the Academy of Nutrition and Dietetics. The change took effect January 1. The Academy of Nutrition and Dietetics has been in existence since 1917 as the American Dietetic Association, after working to feed the troops healthfully during World War I.
Protecting the public's health is the highest priority of the Academy and our members, and our new name complements our focus: the nutritional well-being of the American public. The name, Academy of Nutrition and Dietetics, promotes the strong science background and academic expertise of our members, primarily registered dietitians. Nutrition science underpins wellness, prevention and treatment
The Academy's award-winning website remains www.eatright.org. The colorful Eat Right logo will stay a part of the organization's graphic identity. In addition, the ADA Foundation has become the Academy of Nutrition and Dietetics Foundation.
Posted by Lisa at 1:21 PM | Comments (2) | TrackBack
January 2, 2012
Consumer Reports Survey on Diets
When we diet, most of us eat more fruits and vegetables, many choose an established weight loss program, and one in four of us gets some help from a smartphone app.
Those are some of the results from a recent ConsumerReports.org survey of 3,201 subscribers who shared their experiences about becoming more healthy. With a few days left until you begin your new year's resolutions to lose weight, get in shape and feel good in 2012, perhaps some of these enlightening tidbits will help steer you in the right direction.
In an effort to lose weight, 2,680 of the survey respondents followed a popular diet plan, and 50% chose Weight Watchers or Weight Watchers online at some point since 2008. More than a fourth--27%--went with a low-carb diet (not including Atkins).
To slim down, most people (74%) ate more fruits and vegetables, just like the doctor recommends. Many also controlled their portions at meals (71%) and 69% cut back on sugar in their foods and beverages. A less popular technique was eating several small meals throughout the day (34% of peopled tried that), and almost half (45%) took a walk or exercised instead of sneaking a snack.
When asked what motivated them to stay on the straight and narrow, 76% imagined how much better they'd look and feel after the weight came off. Almost as many (75%) considered the health benefits of weight loss.
A technique that worked best for the respondents was reminding themselves about the progress they'd made, and those those who did that tended to stay on their diets longer than those who didn't. A food and exercise diary is good for tracking progress, as are any number of computer programs and smartphone apps that allow you to track your progress. Dieters in the survey said they'd used tools such as diaries and online weight trackers in addition to apps.
Every diet regimen is bound to have its roadblocks; obstacles that derailed these dieters included feeling frustrated about working their regimen into their daily life, not liking the taste or variety of foods allowed on the plan and disappointment that their favorite foods were verboten.
There was more encouraging news from the survey: Those who were on and off programs said the experience caused them to adopt better habits such as eating more fruits and vegetables, being more aware of how many calories were in the foods they eat, and exercising more.
Posted by Lisa at 2:29 PM | Comments (0) | TrackBack