Speed Up Your Exercise Program to Burn More Calories and Have Fun

Is the same old exercise routine boring you?  Have you been thinking about exercising again but you can’t get motivated? Perhaps you quit exercise because you didn’t enjoy it? Consider trying an exercise program called high intensity interval training (HIIT). It sounds scary but it is fun and takes your physical condition into consideration. HIIT workouts burn more calories after a session is over than other traditional workouts. Interval training has been around for as long as there has been sports, but interspersing very short burst of speed while monitoring your heart rate (HR) is something new for most recreational exercisers.

With HIIT training you typically work at a high intensity for a few minutes and then ease off for a few minutes during recovery until you have burned through a total of about 30 minutes. You can use a bike, walk, run, or however you want to move major muscle groups continuously.  You may begin your first interval working at 70% of your maximum HR and set a goal to work at a higher HR each sprint interval until you are working at about 90% of maximum HR. Your HR should drop to 40 -50 % of max HR during recovery. Be sure and use an accurate HR monitor like the ones found on this website: https://www.androidauthority.com/best-heart-rate-monitor-watches-757725/.

This type of workout gives you great aerobic fitness and makes a game out of hitting your HR goal so the time flies by.  If you are 40 or older and out of shape, have bone or joint problems, are high risk for or have cardiovascular disease or have high blood pressure, a doctor’s clearance is advised.  There are medications that may make your HR an inaccurate way to access your workout (see below). The Talk Test is a way of accessing how hard you are working if checking HR is not an option (see below).

The best method for estimating your target HR zone includes using resting HR.  Measure resting HR before you get out of bed in the morning.  The following is an example of how to estimate target HR zone and perform a HIIT workout:

Joy is a 50-year-old woman with a resting pulse of 62. She uses her age and resting HR in this formula to determine the upper and lower end of her target HR zone.

220 (maximum HR for everyone) – 50 (age) – 62 (resting HR) = 108

108 (70%, lower end of the zone) + 50 = 125.6 bpm (beats per minute)

108 (90%, higher end of the zone) + 50 = 147.2 bpm

Joy chooses to ride a stationary bike for her 30 minute HIIT workout.  She is wearing a Polar H10 heart monitor with a chest strap. She chooses to do a 3-minutes on, 3-minutes off workout. On another day, she may mix up the length of the sprint and recovery times. She warms-up with an easy 3-minutes of cycling. She then bikes hard enough to get her HR up to around 126 bpm (her lower zone range) during a 3-minutes push followed by 3-minutes of recovery cycling.  She repeats the 3-minutes sprints  a total of 5 times with 3-minutes of recovery cycling between sprints. Joy aims for a higher pulse with each sprint interval until she reaches her upper goal of around 150 bpm. She ends with 3 minutes of recovery.

The goal setting makes the time fly by and gives you an incredible workout.  Your sprint interval should be uncomfortable but not painful.  As you get in better shape you will find that you can push your heart muscle and your cardiovascular system harder and recover faster and still stay within your HR range.

If you’re taking any prescription or over-the-counter drug, you should know whether it affects your heart rate when exercising.  Beta-blockers, prescribed for patients with heart problems and high blood pressure, anti-arrhythmic drugs, calcium channel blockers, and other medications can sometimes reduce exercise heart rate. Other drugs like thyroid medication, Ritalin and other amphetamines, and even caffeine, which is found in certain cold remedies, pain relievers, and drinks may raise the heart rate. In situations where medication significantly reduces the heart rate, the best suggestion is to work with a cardiologist or other healthcare professional familiar with exercise physiology who can help further individualize a drug’s optimal dose, and your exercise program.

 If checking HR is not an option, you can use the Talk Test to help determine how hard you are exercising. If you can easily carry on a conversation with an exercise partner, then you are working at a moderate level and that is a good place to start. You will need to increase the intensity of the exercise to the point where talking becomes difficult during the sprint part of your exercise.  Talking under your breath does not count; for the Talk Test to be effective, you must speak aloud. When you are unable to complete a sentence without catching your breath, your cardiovascular fitness is improving.

For more information on HIIT training, check out this American College of Sports Medicine website:

http://certification.acsm.org/blog/2015/may/the-basics-of-high-intensity-interval-training

Enjoy the ride!

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Is Your Fullness Feedback Loop Out of Control?

Obesity may be the result of  hormones controlling hunger and satiety being out of balance. Historically, we would feast when finding pleasurable food because famine was not far away. This homeostatic process is out of balance when hormones like ghrelin and 2-AG override the impact of the vagus nerve and the hormone leptin telling us we are full. Try altering those recipes you crave to make them healthier, tastier but not so pleasurable you feel out of control.  See my section on recipe substitutions on Great Day Houston http://www.khou.com/entertainment/television/programs/great-day-houston/cutting-the-calories-010917/384426037 and try these sample recipes below:

Rules for Healthy, Delicious Recipe Substitutions

Berry Lemon Cheesecake

Makes: 16 servings Prep Time: 15 min Cook Time: 25 min (1 slice= 170 calories, 6 g fat (2 saturated),  24 g carbohydrate, 6 protein, 240 mg sodium)

INGREDIENTS

[FILLING]

1 pound 1-2% cottage cheese

2 egg whites

1 whole egg

½ cup evaporated skim milk

1/3 cup Splenda® Blend

1 Tbsp grated lemon rind

1/3 cup fresh lemon juice

¼ cup whole wheat flour

1 tsp corn starch

[TOPPING]

Banana

Blueberries

Strawberries

Kiwi Slices

DIRECTIONS

Preheat oven to 300⁰F.
In a blender, combine all ingredients, except for fruit that goes on top. Blend well until smooth. Pour the filling into graham cracker crusts.
Bake the cakes for about 25-30 minutes or until the filling is set. Cool cakes slightly and put in freezer for an hour to an hour and a half.
Add sliced fruit on top. Begin at edge of the pie and work to the center. Finish with 3 slices of kiwi in the middle.

Carol’s Healthy Mac & Cheese

Makes: 16 servings           Prep Time: 15 min           Cook Time: 30-35 min (2/3 cup 110 calories, 2 g fat, 16 g carbohydrates, 7 G protein, 150 mg sodium)

Ingredients

8 oz. whole grain Penne pasta

8 oz. 2% sharp Cheddar cheese, shredded

12 oz. 2% low-fat cottage cheese, small curd, drained

8 oz. non-fat plain yogurt

¼  cup Parmesan cheese, low sodium, grated

½ cup dry whole grain bread crumbs

2 Tbsp. reduced fat spread, melted

Directions

  1. Preheat oven to 350 degrees F. Bring a large pot of water to boil, add pasta, and cook until done; drain.
  2. In a large bowl, stir together pasta, all cheeses and yogurt and then spread into a 9 in. pie pan.
  3. In a small bowl, mix together bread crumbs and melted butter. Sprinkle topping over macaroni.
  4. Bake 30-35 minutes or until top is golden.

Enjoy!

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Delicious and Healthy Foods for Your Tailgate Party

It is football season! Whether you are headed to the game or kicking back in your favorite chair to view the event from home, game time snacks are part of the occasion.  You can get in the spirit and enjoy foods that bring satisfaction while not blowing your game plan. Here are some delicious recipes that are sure to be winners!

(see news piece: http://abc13.com/1519676/)

pistachios-45Skip the chips and enjoy Wonderful Pistachios. Why waste 160 calories for only 12-15 chips (a snack size bag) when for less than 150 calories you can have 45 pistachios? It just so happens that #45 is the jersey number for The Texans full back, Jay Prosch.

Keep stats on how many Wonderful Nuts you have devoured by counting the shells. Pistachios are a great source of protein and fiber, plus 90% of its fats are mono and polyunsaturated (the “good for you” types). Compared to potato chips, pistachios give you three times the fiber, protein, and number of pieces per serving!

http://getcrackin.com

Pita Chips with Pistachio Hummus

Homemade Whole Grain Pita Chips Make your own pita chips to go with pistachio hummus, tuna dip, and chili.

Ingredients:

  • Whole Grain Pita Bread
  • Extra Virgin olive oil in a pump spray
  • Italian seasoning blend

Instructions:

  1. Preheat oven to 400 degrees F.
  2. Cut each pita bread into 8 triangles. Open some of the triangles to create a single layer for extra crispy chips. Leave some folded. The folded chips can be used to stuff a dip inside if desired.
  3. Place the triangles on a cookie sheet lined with foil.
  4. Spray both sides of pita triangles with the oil.
  5. Sprinkle Italian season on top of pita.
  6. Bake in the preheated oven for approx. 10 minutes, flipping chips over after 5 minutes. Make sure chips have browned slightly.

Pistachio Hummus ( Adopted from http://www.thehealthymaven.com/2014/04/pistachio-hummus.html )

Ingredients:

  • 1 can low sodium Great Northern beans, drained and rinsed
  • ½ cup roasted pistachios + ¼ cup chopped
  • 1 ½ T extra virgin olive oil
  • 1/3 cup water (divided)
  • 2 garlic cloves, minced
  • 2 T lemon juice
  • Add pepper to taste

Instructions:

  • In a food processor add ½-cup pistachios, olive oil and half cup of water. Process until a paste is formed.
  • Add in chickpeas, garlic cloves, lemon juice and remainder of water. Process until hummus consistency is reached.
  • Stir in 1/4 cup of chopped pistachios and pepper.

Serve with veggies or pita chips.

Avocado Tuna Dip http://www.getrealaboutseafood.com

It is always good to eat more seafood. To help you get the recommendation of at least 2-3 seafood meals weekly, try this delicious tuna and avocado dip.  It’s easy to make and getting in your omega 3 fatty acids never tasted so good.

Ingredients:

1 can (12 oz) drained or 2 pouches (5 oz or 6.4 oz each) tuna.tuna-dip-pita
1 large ripe avocado, peeled, pitted
 and mashed
1 tablespoon lemon juice
1 clove garlic, minced
2 teaspoons freshly minced onion
4 drops hot pepper sauce

Directions:

In a medium bowl, flake tuna and gently fold in remaining ingredients. Serve with your pita chips, fresh cut vegetables or create an original and festive holiday serving dish by using the hollowed-out avocado shells to hold the dip. It also makes a great stuffing in a whole wheat pita.

Serves 6. Nutritional Information per Serving: Calories: 90       Total Fat: 1 Protein: 8g

Bean and Corn Chili

Enjoy a meatless chili.

Ingredients:

2 Tbsp extra virgin olive oil

1 onion, dicedchilli

1 tsp Cayenne pepper

1/4 cup chopped cilantros

2 tsp dried oregano

2 cups of corn (frozen or sautéed corn cut from 4 cobs)

2 (14.5 oz) cans stewed tomatoes Mexican style

1 (15 oz) can dark red kidney beans, no added sodium or drain and rinse

2 tsp chicken bouillon granules

1-cup water

¼ tsp black pepper

1 ½ cup tomato sauce, unsalted

2 Tbsp tomato paste unsalted

12 oz shredded reduced fat cheese

optional: add 1/2 pound of extra lean browned ground turkey

Directions:

  1. In a large pot, cook onion and cilantro in oil over medium heat for 1 minute. Stir in the cayenne pepper and oregano and cook 1 additional minute.
  2. Stir in the corn, tomatoes, kidney beans, chicken bouillon granules, water, pepper, tomato sauce and tomato paste.
  3. Cook uncovered until heated and slightly thickened, about 10 minutes.
  4. Place chili in a bowl, sprinkle ¼ cup of shredded cheese on top. Place whole grain chips around sides of bowl for dipping or eat it as a wrap.

Grilled Vegetables and Portobello Mushroom Burgers . Adopted from http://allrecipes.com/recipe/215022/grilled-portobello-sandwich-with-roasted-red-pepper-and-mozzarella/

full-portabella-sandwichWho needs a burger?  Grilled Portobello mushrooms are sumptuous, juicy and a mouthful!  This large meal is less than 400 calories.

Ingredients:

  • 3 mini bell peppers (red, yellow, green)potabella-spread
  • Black pepper to taste
  • 1/2 cup extra virgin olive oil
  • 4 Portobello mushroom caps (stem removed)
  • 4 slices red onion
  • 4 teaspoons reduced fat mayonnaise
  • 1 teaspoon minced garlic
  • 4 ounces reduced fat cheese, thinly sliced
  • 4 slices tomato
  • 16 fresh basil leaves, divided
  • 4 Whole grain hamburger buns

Directions:

1. Remove grill and spray with oil. Preheat an outdoor grill for medium-high heat, or for charcoal grill wait until charcoal has turned white.

2. Place bell peppers onto the hot grill and cook until skin is completely charred on all sides, 10 to 15 minutes. Place the pepper into a paper bag, seal the bag, and let the pepper cool. When cooled, remove the charred skin, remove the seeds and then thinly slice the peppers into halves and set aside. Add the onions and grill until slightly browned, then set aside.

3.  Mix pepper into the olive oil in a small bowl. Brush the smooth side of the mushrooms with the seasoned oil and grill, oiled side down, until the mushrooms show grill marks (about 3 minutes or up to 10 minutes per side on a charcoal grill). Brush the grilled sides of the mushrooms with more seasoned olive oil, flip the mushrooms, and grill until the mushrooms are softened and juicy. Keep the mushrooms warm.

4. Toast the buns on the grill.  Mix the mayonnaise and garlic in a bowl.

5.  Spread each roll with garlic mayonnaise. Add 1 mushroom cap, 1 ounce sliced cheese, 1 slice of tomato, 4 basil leaves, 1 slice of grilled onion, and 1/4 of the roasted red pepper slices per sandwich.

Something to drink besides beer! Get an infusion water bottle and create a fruity delicious drink to sip on between alcoholic beverages. Cut your alcohol calories in half and cutting back on the “spirits” will help you remember what happened during the game.

Screen Shot 2016-08-30 at 9.52.20 AMLayer oranges slices and grapes into the bottle’s infusion chamber, then let the water infuse for 30 minutes to 1-hour at room temperature. You can infuse overnight in the fridge.

I hope your team wins!

chris-setting-up

Chris Nocera, producer ABC 13 KTRK-TV

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Power Eating On The Road and Across Time Zones

Whether hitting the road for a family vacation or flying across multiple time zones, traveling can play havoc on your body. Use the information below to help ensure you get adequate nutrition and rest to help you think clearly and feel you’re best.

If you get stuck eating at an airport, consider using the apps IFlyPro or GateGuru to tell you what restaurants are nearby. It will help you make the best choices.

Drink plenty of fluids on the plane. Bring your own large water bottle to fill and drink at frequent intervals. Get up and walk frequently when you are not sleeping.

Bring your own snacks. Now more than ever there are healthier meal choices on flights but having your own snacks to munch on between meals will be helpful. Skip the fast food on the road. Consider packing some of the non-perishable items below in your suitcase or car so you can stock healthy foods in your hotel room.

Good travel snacks include:nuts

*Unsalted nuts. Bring 1 oz bag so you don’t over consume at one time.
Beef Jerky*Jerky, low sodium (under 200 mg/serving). Field Trip is sold at Starbucks

KIND BAR PICTURE*Low sugar, high protein bars. Check the label to keep the added sugar to 6 g or less. Several KIND bars Lara bars make the cut.

Justin and cheese picture*Nut butter packets and low-fat cheese wedges come in handy. Try Justin’s Nut Butter and Sonoma Jacks cheese.

Tuna pictiure*Packets of Starkist Low Sodium Chunk Light Tuna packed in water

*Packets of Chicken of the Sea Pink Salmon

Dr. Kracker*Whole grain crackers. Bag several individual servings.

*Packets of instant oatmeal

*Microwave low fat popcorn (94% fat free)Popcorn Picture

*Decaf Green tea bags (when you want something healthy to drink besides water)Tea picture

Request a hotel room with a mini frigerator and microwave. Stock your room with bottled water, fresh fruit, vegetable tray with hummus, and low-fat Greek Yogurt. Ask room service to remove foods and liquor to make room for your goods vs. the junk food and alcohol in the refrigerator (if you remove the items yourself, they may charge you for them).

Do not skip meals and consume your snacks between meals. Ask room service for shrimp cocktail and the vegetable platter to snack on in your room.

Exercise. Take time to use the exercise facility and/or walk to your destinations when possible. If you are up for it, bring a jump rope with you and use it in your room. Stretching and meditating will make you feel refreshed and relaxed.

When dining out, plan alcohol consumption. Keep it to 1 or 2 glasses of spirits and drink non-alcoholic beverages between orders. Overindulging does not help you make the best business or food choices. A study in the American Journal of Clinical Nutrition found that people consume an extra 433 calories from alcohol and food when they consume spirits. Watch for automatic wine refills by the waiter. Keep a coaster on top of your glass or let the waiter know you don’t want your glass refilled without asking you first.

Use green salads as an appetizer. Keep the dressing on the side. Studies show people eat 11% fewer calories when starting with a salad as an appetizer. Order vegetables cooked with limited or no fat. Request that your protein foods be grilled with no butter. Keep sauces on the side so you can control calories. Consider splitting a dessert. You can still enjoy the local goodies but limit it to one dessert daily.

Avoid buffets when possible. If you have no choice, make sure green salads and fresh fruit take up half the space on your plate. Keep your trip to the buffet table down to one visit unless you are reaching for more produce.

Thirst often masquerades as hunger. Dehydration may also cause fatigue. Carry a water bottle with you. Drink enough so that you are urinating several times during the day and that the urine is only slightly colored and the volume is a decent amount.

Flying Across Multiple Time Zones?

If you have trouble keeping your body clock (circadian rhythm) ticking consider using a melatonin supplement. Taking melatonin may help your body adapt to local time. Your body treats melatonin as a darkness signal, and generally has the opposite effect of bright light. The time at which you take melatonin is important. If you’re flying east across multiple time zones, you should take melatonin at local bedtime until you have adapted to local time. When flying west, melatonin should be taken in the morning.

Doses as small as 0.3 milligram seem just as effective as doses of 5 milligrams or higher for most people. Avoid alcohol when taking melatonin. Side effects are uncommon but may include dizziness, headache, daytime sleepiness, loss of appetite, and possibly nausea and disorientation. Some examples of brands on the market include:

  • Herbatonin Plant Melatonin. Each pills provides .3 mg of melatonin.
  • GNC Melatonin Cherry Vegetarian Lozenge. Each lozenge provides 1 mg.
  • Pure Encapsulations Melatonin Liquid. A half-dropperful provides 1.25 mg

Establish a healthy habit and routine when traveling just like you do at home. When a routine is not possible, you’ll be ready because you packed and stocked up on some great foods.

Happy and successful travels!

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Will You Benefit from Buying Organic?

Mary%20Butts

Mary

Mary's frig 2

Mary’s well stocked Frig.

KBR  employees like Mary and Judit have been doing more grocery shopping for healthy produce and reorganizing their refrigerators to help ensure nutritious foods are readily available.  One topic covered in the KBR Good Nutrition and Healthy lifestyle class is whether to buy organic foods or choose    traditional farming methods.

Sustainability

Judit's reworked frig.

Judit’s reworked frig.

Selection of pesticides with small ecological footprints is key in developing sustainable agricultural systems. Policy that guides the selection of pesticides often emphasizes natural products and organic-certified pesticides to increase sustainability. Some studies call into question the assumption that organic pesticides are more environmentally benign than synthetic ones.

Pesticides on Organic Crops

Organic farmers utilize:

Gail's Organic Garden

Gail’s Organic Garden

  • crop rotation to manage weeds,
  • use beneficial insects and birds,
  • use mating disruption or traps to reduce pests and disease,
  • apply natural fertilizers, such as manure or compost, to feed soil and plants.

Organic farmers are allowed to use pesticides from an official list of substances approved by the USDA for organic farming (https://www.ams.usda.gov/rules-regulations/organic/national-list/petitioned). Critics of the list of pesticides approved for organic farming claim that the USDA is too lenient with the current guidelines. The amount and frequency of pesticides utilized vary from farm to farm.   For consumers who desire tighter regulations, there are various organic agencies that provide additional certifications. Two such programs include SCS certified-pesticide-residue-free (https://www.scsglobalservices.com/certified-pesticide-residue-free) and Oregon Tilth. In 1997, Oregon Tilth helped form the Organic Materials Review Institute (OMRI), which evaluates materials for use in organic farms and processors . Today, Oregon Tilth is the third largest USDA accredited organic certifier, serving over 1,450 processors and growers, restaurants and retailers that represent the entire food chain, from seed to fork. (https://tilth.org/find-organics/).

Consumers who are concerned about the use of pesticides on their produce can be assured about their food choices by visiting their local farmer’s market and talking to the growers to find out what standards they use for organic farming. The website http://eatlocalgrown.com will help you find a farmer’s market near you.

Are Organic Foods More Nutritious?

A 2012 Stanford University study found no significant difference in the nutrition component of organic over conventional foods. A larger 2014 meta-analysis study published in the British Journal of Nutrition, however, found substantially higher concentrations of a whole range of antioxidants and phytochemicals in many fruits and vegetables. The added nutritional value is theorized to occur in two ways. Less nitrogen administered from fertilizers to organic plants means they grow slower and have more time to develop chemicals that may offer health benefits. Additionally, organic plants tend to be exposed to more stress from insect attacks and that results in the development of more phytochemicals to protect the plant. Organic beef and milk contain about 50% more omega-3 fatty acids than the non-organic sources. Cows that are allowed to forage on grasses rich in omega-3 fatty acids pass this healthy polyunsaturated fat on to the consumer. (http://www.ncbi.nlm.nih.gov/pubmed/24968103).

Regardless of whether you buy organic or traditional farm products, all Americans would benefit from getting more fruits and vegetables, and our planet would benefit from greater scrutiny over the types of chemicals we put into our environment. (http://www.niehs.nih.gov/health/topics/agents/pesticides/)

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KBR Houston Puts Healthy Food on Their Plates and In Their Kitchens

The KBR Houston Good Nutrition and Lifestyle class participants have spent the last 3 weeks reshaping their plates to include more fruits and vegetables. Class members have reorganized their refrigerators to include more fresh produce, low fat dairy and lean protein foods.  Pantries have been stocked with a variety of nuts, seeds, whole grain products, nut butters and vegetables meant to be stored in a cool dry place.

Check out the pictures they have shared.

Silvia's Green Bean Salad

Silvia’s Green Bean Salad

Fre

Frelynn’s Meal

Frelynn’s Frig

Abigail Organizes

Ruben's meal

Ruben’s plate with healthy carbohydrates

Rachel's Plate

Rachel’s Plate loads the green stuff

Stacy's counter

Stacy’s counter

S

Stacy puts salmon on her plate next to the good stuff

Abigail's Refrigerator

Abigail’s Refrigerator gets organized for the work week

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Favorite Holiday Recipes Made Healthy

Cooking demo

Cooking with KBR Employees

As discussed in my last blog Rules for Healthy, Delicious Recipe Substitutions, there is a science behind making recipe substitutions, and I’ve applied several of those to some of my favorite holiday recipes listed below.

This green bean casserole has 160 calories and 85 mg of sodium in a one cup serving vs 283 calories and 780 mg of sodium in a typical recipe that uses cream of mushroom soup. You might think that using a fat-free substitute would be a healthier alternative; however, substituting fat-free soup only reduces the calories to 268 and adds 718 mg of sodium!  My modified Eating Well recipe offers 7 grams of fiber and only 85 mg of sodium per serving. You’ll also get the benefit of vitamins C, D, folate plus the minerals calcium and potassium.

 Green Beans Fresh Herbs and Onions Casserole

Makes: 8 servings      Prep Time: 40 min     Cook Time: 50 min

INGREDIENTS:

2 ½ pound green beans, trimmed and cut into 1-2 inch pieces

3 Tbsp extra virgin olive oil  Green Bean Casserole pic

1 large onion, thinly sliced

3-5 Tbsp whole white wheat flour

¼ tsp pepper

½ Tbsp fresh chopped sage

½ Tbsp fresh thyme leaves

2 ½ cups low-fat milk

1 ½ cups fresh whole wheat bread crumbs, crumbled

Directions:

  1. Position racks in upper and lower third of oven. Pre-heat oven to 425°F.
  2. Place prepared green beans in large bowl and toss with 1 Tbsp of olive oil. Divide the beans between 2 baking sheets and spread out evenly. Roast 10 minutes, stirring halfway through and then switch pans. Roast 10 additional minutes or until beans start to brown. Remove from the oven.
  3. While beans are cooking, heat 1 Tbsp of olive oil in a large saucepan over medium heat. Add onion slices and cook until soft and brown. Add flour, pepper, sage, and thyme and stir for 1 minute. Slowly stir in milk and cook about 4 minutes or until sauce thickens. Add more flour if needed.
  4. Pre-heat the broiler. Place one pan of beans into a 2-quart casserole dish. Put half of sauce over beans. Spread 2nd pan of beans over sauce. Add remaining sauce and spread evenly.
  5. Place breadcrumbs in a small bowl and toss with 1 Tbsp of olive oil. Distribute breadcrumbs evenly over green beans.
  6. Put the casserole dish under the broiler and cook until the breadcrumbs brown.

 Chipotle Sweet Potato Casserole

Makes: 12 servings              Prep Time: 45 min           Cook Time: 30 min

A typical sweet potato casserole has 258 calories in a 1/2 cup serving due to a generous amount of butter, brown sugar and marshmallows.  This modified Smart Balance® original recipe reduces the calories to 140 per 1/2 cup.  The dish is a good source of vitamins A and C, and it provides you with calcium, magnesium, potassium, and phosphorous.

 

INGREDIENTS

Chipotle Sweet potatoes pic [FILLING]

3 pounds sweet potatoes, peeled and chopped

3 Tbsp. reduced calorie vegetable oil spread

½ cup evaporated skim milk

1 tsp. vanilla extract

¼ cup dark amber agave nectar

½ Tbsp. chipotle pepper in adobo sauce, minced

Non-stick cooking spray

[TOPPING]

2 Tbsp. reduced calorie vegetable oil spread

⅓ cup agave nectar

¼ cup pecans, chopped

½ cup whole wheat flour

Directions

  1. Peel and chop sweet potatoes. Add potatoes to a pot with enough water to cover. Boil until tender (about 20 minutes).
  2. Drain sweet potatoes & put in a blender. Add remaining ingredients to the blender, then purée until smooth.
  3. Lightly spray pie dish with non-stick spray and pour purée into pie dish.
  4. Mix the topping ingredients together with a fork and spread evenly over the sweet potatoes.
  5. Bake at 375⁰F for 30 minutes.

Carol’s Healthy Mac & Cheese

All that cheese in a Mac & Cheese recipe brings a good deal of saturated fat.  Substituting fat-free yogurt and cottage cheese for some of the ingredients leaves a great taste and 110 calories in a 1 cup serving vs 400 calories in a typical recipe.

Makes: 16 servings           Prep Time: 15 min           Cook Time: 30-35 min

Ingredients: 

8 oz. whole grain Penne pasta                                 MAc & Cheese pic

8 oz. 2% sharp Cheddar cheese, shredded

12 oz. 2% low-fat cottage cheese, small curd, drained

8 oz. non-fat plain yogurt

¼ cup Parmesan cheese, low sodium, grated

½ cup dry whole grain bread crumbs

2 Tbsp. Reduced calorie vegetable spread, melted

Directions:

  1. Pre-heat oven to 350 degrees F. Bring a large pot of water to boil, add pasta, and cook until done; drain.
  2. In a large bowl, stir together pasta, all cheeses and yogurt and then spread into a 9 in. pie pan.
  3. In a small bowl, mix together bread crumbs and melted vegetable spread. Sprinkle topping over macaroni.
  4. Bake 30-35 minutes or until top is golden.

Whole Grain Carrot and Spice Cake

Makes: 24 (1.8 oz) servings           Prep Time: 60 min           Cook Time: 35-40 min

Skip the cream cheese, butter and sugar and still have a delicious, moist carrot cake from this modified Jane Brody recipe. You can reduce your calories from 575 for a 1.8 oz serving to 140 calories.  You will also get 66% of your vitamin A for the day with this healthy dessert!

Whole Grain Carrot Spice CakeIngredients:

4 cups carrots, grated

½ cup water

1 cup Stevia for baking

¾ cup vegetable oil spread (70-80% fat)

1.5 cup whole-wheat flour

1 cup enriched white flour

½ tsp. freshly ground cinnamon

1 tsp baking soda, no added sodium

½ tsp freshly ground dried nutmeg

½ tsp baking powder, no added sodium

2 eggs

½ cup raisins

½ cup chopped walnuts

Directions:

  1. Pre-heat oven to 350 degrees after placing the rack in the center of the oven.
  2. Combine carrots, Stevia, water and vegetable spread in a saucepan. Bring to a boil and then reduce the heat. Allow mixture to cook 5-10 minutes.
  3. Sift together the flours, spices, baking powder and baking soda into a mixing bowl.
  4. In a separate bowl, use a mixer to blend 2 eggs. Stir in the cooled carrot mixture.
  5. Fold the flour mixture into the carrot mixture and then fold in the walnuts and raisins. Stir until blended.
  6. Pour into a stick proof Bundt pan that has been sprayed with vegetable oil.
  7. Begin checking firmness after 30 minutes. Cooking time varies depending on the type of sugar substitute used as discussed in the rules for substitution blog.

Enjoy these recipes and create your own healthy versions of your favorite dishes.

 

 

 

 

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Rules for Healthy, Delicious Recipe Substitutions

Keep your good nutrition program intact during the holidays and still enjoy some of your favorite recipes with a few recipe substitutions (next week I’ll share 4 of my favorite recipes with you).Screen Shot 2015-12-01 at 3.52.09 PM

There are numerous ways to alter ingredients in your favorite dishes without sacrificing flavor in order to make them healthier . It is important to know what role each ingredient plays to be successful with your substitutions. In a recipe, ingredients are typically divided into 3 main functions:Screen Shot 2015-12-01 at 3.52.40 PM

1. Structure ingredient
➢ Forms the main structure or contributes to the chemistry of the dish. For example, flour in bread is crucial to the structure of the product.
2. Key or signature ingredient
➢ Gives the dish its identity. For example, gumbo depends on roux to make it a unique dish.
3. Enhancer ingredient (accent or garnish)
➢ While not critical to the dish, it tends to enhance the flavor of the recipe. For example, feta cheese crumbled over a tomato, cucumber and olive salad adds something extra to the taste.

Since a structure ingredient has the greatest impact on a recipe, this blog will address some of the many successful substitutions you can make to enhance the nutritional value of a favorite dish.

Rules for Fat Substitutions

Keep in mind that replacing fat in baked goods often requires a shorter baking time. Low-fat batters can become dry and overdone very quickly, so check your product for completion approximately 10 minutes earlier than the unaltered recipe would suggest.

• If the recipe calls for melted butter, an equal amount of oil can be substituted. This rule only applies if the recipe calls for melted butter. Oil is 100 percent fat, while butter, margarine and other solid shortenings are lower in fat on a volume-for-volume basis.
Solid fats help incorporate air into a batter when it is whipped with other ingredients such as sugar and eggs. If you try to whip these ingredients with oil, your baked product is likely to be more compact and oily in texture.
• Tub fats vary in water content with some having as much as 40% water. Butter and   margarine are approximately 80% fat which helps prevent a product from becoming dry or tough. Reduced fat tub spreads containing more than 30% water can make a soggy, unpredictable baked product.
• Check the calorie content of your margarine. It should be at least 70-80 calories per tablespoon meaning it is 70-80% fat.
Recommended brands with higher fat content: Promise® Buttery Spread, Fleischmann’s® Original Buttery Spread (80 cal., 2 g saturated fat), Fleischmann’s® Original Buttery Spread, unsalted (80 cal., 2 g saturated fat).
• Fruit purees can be used in place of some fat when baking. This type of substitution is most effective with sweet breads and muffins.
• Another option is to reduce fat in a recipe if calorie reduction is your goal. Replacing fat in baked goods often requires a shorter baking time. Low fat batters can become dry and overdone very quickly.
• Avocados containing about 70% monounsaturated fat can be used as a substitute for butter or oil in baked good recipes like cookies, cakes or muffins. Generally, you can assume a one-to-one substitution of avocado for butter; however, when substituting avocado for oil it may be necessary to add another liquid to prevent the batter from being too thick.
• One cup of mashed banana can replace one cup of butter or oil in bread or muffin recipes.
• Cut the fat from recipes calling for cream cheese by using equal parts yogurt or strained cottage cheese.

Rules for Flour Substitutions  Screen Shot 2015-12-01 at 9.48.06 PM

• Replace no more than half the all-purpose white flour with whole-wheat flour. Too much whole-wheat flour in a recipe that calls for all-purpose flour might result in a reduced volume and a heavier product.
• You can bake with 100% whole white wheat for foods like chocolate cake, fruit cake, or gingerbread because a white product is not necessary.
• You can swap out a can (15 oz.) black beans (drained and rinsed) for 1 cup of flour when baking.
• When cooking gluten-free, add xanthan gum to a recipe, and use about 1/4 teaspoon per cup of flour. Blend it evenly into your dry ingredients before mixing. (King Arthur Flour)
• Xanthan gum is produced through the fermentation of sucrose, glucose, and lactose. After the fermentation period, the resulting moist residue is dried and then ground into a fine powder. When mixed with liquid, this powder becomes viscous and turns gel-like.
• Xanthan provides elasticity and stickiness in doughs and batters, a role gluten typically plays. It acts as a binding agent for the flour, helps hold onto some moisture, and helps give the baked good some structure.

Rules for Sugar Substitutions

• Substitute applesauce for sugar in a 1:1 ratio, but for every cup of applesauce you use reduce the amount of liquid in the recipe by 1/4 cup. One cup of unsweetened applesauce contains about 100 calories, vs. 770 calories for a cup of sugar. This swap works well for oatmeal raisin cookies and brownies.
• Vanilla may replace some sugar in a recipe. Try cutting 2 tablespoons of sugar and adding an extra ½ teaspoon of vanilla extract.
• Sugar substitutes may be used (BBC good food).
• If you decide to use sugar substitutes when baking or cooking, there are a few important things to know ( The American Diabetes Association).
• Real sugar has a caramelizing/browning effect and artificial sweeteners do not.
• Volume and texture may be lower.
• Cook time may be altered.
• Taste may be slightly altered if you are sensitive to the sweetener’s aftertaste.

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The bottom line is that recipe substitutions requires experimentation, but once you get it right the results will provide new healthy and delicious holiday dishes to pass on to family and friends!

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Wholesome Food Supports Your Immune System

Wondering why you feel run down? Do you have a cold you can’t seem to shake? Squash the Flu TablesMaybe you need a nutrition check-up just like the Houston KBR Inc. employees are getting.  They are also making sure they get their flu shots. Information being shared with the KBR staff includes examples of foods that help keep their immune system healthy. Goals to shoot for includes:

  • Adequate energy:  Ensure adequate calories, protein, carbohydrates and healthy fats for energy balance.
  • Antioxidants: Eat 5-9 servings of colorful vegetables and fruit daily to combat oxidative stress.
  • Protein: Choose lean protein foods, especially those high in zinc, selenium and iron while being low in saturated fats.
  • Omega 3’s: Fatty fish and some nuts and seeds have omega 3 fatty acids that have anti-inflammatory properties.
  • Vitamin D: Fortified milk, egg, Chinook salmon, shrimp, cod, trout, herring, mackerel, Yellow Fin Tuna, and mushrooms exposed to ultraviolet light.

Examples of Foods that Boost Your Immunity

  • PistachiosAmino acids glutamine and arginine found in meat, fish, dairy, raw cabbage, beets, legumes, nuts, eggs, and whole grains.
  • Vitamins A and C found in apricots, peaches, cantaloupes, watermelon, carrots, sweet potatoes, broccoli, greens, red peppers, oranges, and hot chili peppers.
  • Minerals selenium, zinc and iron: snapper, halibut, cod, Yellow fin Tuna, trout, spinach, Swiss chard, asparagus, shrimp, lean beef, chicken, thyme, and Romaine lettuce.

Good nutrition is the best medicine and KBR, Inc thanks Siggi’s yogurt, Wonderful Pistachios, and Simply Protein Bars for giving us some healthy snacking options that our bodies need!Siggi's and AnnaSimply Protein Bars

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Five Great High Protein Breakfast Ideas

According to recent research, eating more protein at breakfast could help reduce spikes in blood glucose levels for people with type 2 diabetes. Here are five great high protein breakfast ideas you may want to try.

Scrambled Eggs and Toast – Scramble the egg in a non-stick pan with cooking spray.  Add to your plate a slice of whole-wheat toast topped with nut butter spread or avocado spread.  Include skim milk for more protein and get some Vitamin-D and calcium in while you are at it.

Breakfast Wrap – Sauté onions, spinach and peppers in a teaspoon of canola oil. AddScreen Shot 2015-10-04 at 10.18.15 AM an egg, fresh ground pepper and scramble together. Place the egg mixture in a warmed whole-wheat tortilla, sprinkle with 2% fat cheddar cheese, add two wedges of avocado, a dollop of non-fat yogurt, and salsa with no-added salt. (Try La Tortilla Factory, high protein, low carb tortilla).

Nuts, strained yogurt and Fruit – Take your plain low-fat high protein yScreen Shot 2015-10-04 at 9.08.50 AMogurt, pre-bagged ounce of unsalted nuts, along with your berries or some other fruit to work with you. Try Siggi’s brand yogurt with “less added” sugar than most yogurt choices.

Oatmeal & nuts with berries on top.–  Go for plain oatmeal and add raw or roasted nuts to add the protein and healthy fats. Sweeten with fresh berries.  All berries are high in fiber, particularly raspberries, with 8 grams of fiber per cup.

Turkey PattiesTurkey patties. – Purchase extra lean or lean ground turkey. Mix 4 oz. of turkey meat with 2 ounces of 100% whole Screen Shot 2015-10-04 at 9.10.21 AMwheat bread that has been torn into small pieces. Add 1 tablespoon of finely chopped onion, 1 tablespoon of red bell pepper and 1 whole egg. Grind some fresh black pepper into the ingredients. Mix together well and then create 4 turkey patties. Spray a non-stick skillet with canola oil. Heat pan to medium high and cook patties. Add some fresh fruit as a side dish.

The great thing about the above mentioned meals are that while they are high in protein, they offer nutritious carbohydrates and healthy oils, without all the sodium.

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