What’s in Your Refrigerator and Pantry?

KBR employees are rethinking what foods go into their kitchens.

One of the best ways to help ensure proper nutrition for you and your family is to set up and stock your kitchen to support healthy eating goals. KBR’s (Kellogg Brown, & Root) Houston employees are altering the look of their kitchens while participating in the  company nutrition wellness class entitled Good, Nutrition and Healthy Lifestyle.

You can benefit from a fit kitchen too by following these tips:

1). Organize your kitchen. Clean uncluttered surfaces make it easier to find the right foods to eat. An organized kitchen prompts healthy food choices; a disorganized one does the opposite.

2). Take dining out of the kitchen and onto the dining room table. The more you hang out in your kitchen, the more you’ll eat. Skip snacking in front of the TV or your computer where mindless munching can occur.

3). Less perishable fruit on display is an appealing treat for Arlene's Counter Topyour family. KBR Wellness team member Arlene from team Fit-Bodies put this appealing glass jar of green apples on her kitchen countertop.

4). Sweets and empty-calorie foods should make up less than 10% of the food in your kitchen. Empty-calorie foods should be kept in opaque containers. Your applesauce carrot muffins, mixed dry roasted nuts and whole grain crackers should be fully visible with easy access.

  • Keep nuts and dried fruit in clear containers. You may want to pre-package portion sizes if calorie control is a goal, and look for no added salt items if sodium reduction is a goal.
  • Put your healthy muffins on a covered glass cake plate.
  • Use your cookie jar to hold your homemade low-sugar granola bars and keep the container on the kitchen counter.

5). Have several shelves with nutrient foods readily in view and easy to grab. For example, these foods were recently purchased by a KBR wellness partner.   Arlene' pantry

  • Low sugar cereals
  • Low fat popcorn
  • Rice crakes (consider adding peanut butter, raisins and/or banana slices).
  • Dried edamame
  • Whole grain tortillas, wraps and bread
  • Broth based soups (look for reduced sodium)
  • Canned beans to use in salads, soups, and homemade tortillas (rinse off sodium)
  • Trail mixes and nuts (no added salt)
  • Nut butters
  • Oatmeal & whole grain cream of wheat packets (no sugar added) for a grab and go breakfast or snack
  • Low sodium broths to make your own instant soups
  • Sweet and Irish potatoes (quick meal or snack when using the microwave)
  • Dried fruit (no added sugar)
  • Whole grain crackers (use with humus, low fat cheese, tuna, salsa)
  • Tuna packets
  • Baskets for fruits with long shelf lives (apples & oranges)

6). Organize your refrigerator shelves and bins. As illustrated below, KBR employee Carol designated 3 shelves for healthy grab and go items.                                                  Screen Shot 2015-09-06 at 7.36.52 PM

  • Make sure items can be clearly seen when you open the refrigerator door.
  • Don’t overstock your refrigerator because some food will end up going bad.
  • Keep sparkling and bottled water, as well as green tea, on the top shelf along with lemon and lime wedges to add flavor.
  • Try putting plates together that can be pulled out as appetizers: reduced fat cheese, container of crab meat, boiled shrimp, hard boiled eggs, vegetables cut up with hummus and guacamole dip.
  • Low fat Greek yogurt,  fresh fruit, a salad spinner full of Romaine, spinach, shredded cabbage and all your favorite vegetables.
  • Keep bagged microwaveable vegetables in the vegetable bin. Make sure you don’t pile up food items so that you can’t clearly see what is there.
  • Sliced cantaloupe and watermelon look inviting on a plate covered with plastic. Keep berries in see-through containers and eat them soon after washing as they mold easily.

Once you have completed your kitchen makeover, you have made it much easier and enjoyable to reach your nutrition goals and the whole family will benefit!

 

 

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Exercises You Can Do at Work

How many hours do you spend sitting at your desk?

Even when adults meet physical activity guidelines, sitting for prolonged periods can compromise metabolic health. Set your watch so that every 2 hours you get up and do something physically active.  There are plenty of exercises you can do within your office space, so consider adding these activities to your work schedule:

 1).  Shoulder rolls.  Roll your shoulders forward and then backwards 25 times.  Add shoulder shrugs, lifting both shoulders to your ears.Arm twist exercise

2). Arm circles. Place your arms straight out in front
of you with your palms facing the wall, and circle your arms 25 times forward and then backwards.  Repeat the same exercise but move your arms to your side, shoulder high, with palms facing the walls, and circle them forward and then backward 25 times each.

3). Wall puwall pushups sh-ups. Place your hands slightly wider than sWall pusupshoulder width apart on the wall in front of you. Spread your feet and move them back as far back as you are comfortable. Perform 25 wall push-ups, bringing your chin all the way to the wall and then fully extending your arms.  The further you are from the wall, the more difficult it is.

5).  Triceps extensions.  Sit on the edge of your chair, placing your hands on either side of you.  Leaving the heels of your hands on the chair, lift your hips off the seat so that your arms are straightened. Bend your eChair tricepslbows to move your body up and down (only your hands should be touching the chair) to work your triceps 25 times.

6).  Thigh work. Stand with your back against a wall. Bend your knees (lowering far enough to form 90 degree angles with your legs) and slide your back up and down the wall 25 times to work your quads.

 7). Hip and thighs. Stand behind your desk & lean forward while folding your arms and laying them on the surface. Lay your face on your arms.  Alternate lifting your legs 25 times (each) slowly, up and down, to work the gluteus muscles in your hips.  Lift the leg again, but leave it in the air, bending at the knee and extending 25 times. Repeat with your other leg. Next, lift the leg again, leaving the knee bent and lifting it up and down while your foot is flexed.  Switch legs.

 8).  Inner and outer thighs. Sit back in your chair. Put your feet on the outside of each front chair leg. Squeeze your thighs, pushing against the chair legs 25 times.  Next put your feet on the inside of the front legs and push out 25 times. This exercise works your leg abductor and adductor muscles.

balance9). Balance. Stand and balance yourself on one leg while the other leg is extended out in front of you. Next, move your leg to the side for a few seconds and then back while keeping your balance. Switch legs and repeat.

10). Side and back. Stand with your feet shoulder width apart. Lift your arms, fully extended, on either side of your head. Lean your body to the right and extend your left hand, keeping your shoulder at
your ear. Relax and repeat 25 times. Perform the exercise again on the opposite side with your right palm extended toward the left side.side stretch

 Now, take 5-10 minutes to stretch. Choose some of these stretches to do: https://www.youtube.com/watch?v=BaDXNjFjjnU

On your next break, spend 5-10 minutes climbing stairs, walking the halls and/or stepping outside for a brisk stroll in the great outdoors.  This should become part of your daily work schedule.  Your new work physical activity combined with your regular exercise program, a nutrition plan following the new USDA guidelines  (Great tips based on the new recommended USDA guidelines) and adequate rest will make a world of difference in regards to your health and wellbeing.

Consider getting a tracking device to keep up with mileage covered. KarenCollin’s blog does a great job reviewing these devices.

 To help you decide the best exercise routine for you, use the “gold standard” guide, which can be found here: The American College of Sports Medicine.

Make it a habit!

 

 

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Hate Fish and Those Super Veggies? Try Cooking Them Just Right!

There are many vegetables that make the top 10 list for least liked foods. Fish is also on the “not to be consumed list” by many people.  Making sure foods are cooked correctly and adding the right ingredients may bring your banned super foods back to the table.

See cooking segment on Great Day Houston.

Don’t Make Fishy Mistakes

The two biggest mistakes people make when looking to serve up a fish dish are not buying  fresh and/or overcooking.  Here are some tips for ensuring that your dish is fresh:

  • Ask the person managing the seafood counter for the fresh fish of the day.
  • Look for meat that is firm and springy.
  • Whole fish should not have dull scales that flake off easily.
  • The eyes of whole fish should be bright and clear with no cloudiness.

Cook Your Fish Just the Right Amount. 

  • Fish should not be totally opaque and flaky while still in the oven because it continues to cook once it is removed.
  • Cook steaks or fillets 8 + or – 2 minutes per inch of thickness.
  • Cook whole fish 10 + or – 2 minutes per inch of thickness.
  • Check to determine doneness two minutes before you think it should be ready.
  • Use a butter knife and cut into the thickest part of the fish and pull back to examine. You want the meat to be slightly translucent.
  • Let fish rest 5 minutes per inch before serving. During this time it will finish cooking.

Try this Mustard Glazed Fish Recipe:
mustard fish

Love this Heinz Mustard commercial;)

Screen Shot 2015-05-20 at 2.14.11 PM

Brussels Sprouts Don’t Appeal to You?  Try Roasting.

Don’t miss out on the cancer prevention properties of Brussels Sprouts.  Consider roasting your sprouts to the point of caramelizing the carbohydrates in them.  You’ll get a great sweetness.

Try this Roasted Brussels Sprouts With Balsamic Vinegar & Honey Recipe from Ounce Upon A Chef.

 

You’ll love beets when you match them with goat cheese, honey, and toasted walnuts! Get your vitamin C, folic acid and other great nutrients from this great root.  Save the tops of your beets.  These nutritious greens are called  Swiss Chard and can serve as your vegetable for the next meal.                       

 

From Allrecipes.com

There are hundreds of recipes for fish and vegetables, so don’t cross any foods off your grocery list.  Remember that your taste changes over time and old childhood food fears should be put aside for a great adventure with healthy foods!

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Three Great Tips for National Nutrition Month

Three Great Tips for National Nutrition Month     Halos

“Bite Into a Healthy Lifestyle”

The proposed new 2015 Dietary Guidelines puts the focus on foods, not nutrients (available for public comment until April 8th until midnight)

 Background: The Dietary Guidelines for Americans are jointly issued and updated every 5 years by the Department of Agriculture (USDA) and the Department of Health and Human Services (HHS). They provide authoritative advice about consuming fewer calories, making informed food choices, and being physically active to attain and maintain a healthy weight, reduce risk of chronic disease, and promote overall health.

See the segment here on Great Day Houston

Flip the plate# 1. Flip your plate! Instead of emphasizing meat, make the produce rule the plate! Sustainability is also part of good nutrition.

# 2. Go Fish! Less red meat and more seafood. Try these super easy & delicious 2 recipes from canned tuna to fresh salmon:

  • Fish may improve cognitive function and reduce your risk for some types of disease. Current guidelines recommend we eat at least two to three meals (total of 8-12 oz or more) a week of a variety of fish.

 

KHOU March 2015Recipes below:

#3. More Fat! Healthy fats can take up more of your calories, up to 40%! Prior recommendations suggested up to 30% of total calories coming from fat. You can replace some of those carbohydrates (especially highly processed CHO) with healthy fats. You should keep saturated fats down and continue to emphasize polyunsaturated fats like omega 3’s in fish and monounsaturated fats like what you find in extra virgin olive oil.

For a 2000 -calories diet, 40% fat means you may consume up to 800 calories or 88 grams from fat vs. 66 grams for 30% fat.

An example of a nutritious 2000-calorie diet with 40% fat (< 7% coming from saturated fat) is given below.  I will bring the foods you see here.

Breakfast:

2 boiled eggs: 10.6 gms

2 slices whole wheat bread: 2.2 gms.

1 T peanut butter: 8.1 gms

1 T honey: 0 grams

Snack:

1 c low-fat yogurt: 3.8 gms

1 lg banana: .5 gms fat

Lunch:

2 oz canned tuna in oil: 4.7 gms

½ med. avocado: 12.7 gms.

S cups mixed greens: .4 gms fat

1 T extra virgin olive oil (for dressing & to cook with): 13.5 gms.

1 T Vinegar: 0 gms fat

Snack:

30 Pistachio nuts: 14 gms

Evening meal:

4oz cooked Salmon: 4.9 gms

1 c sautéed spinach: (just spinach, fat included with olive oil)

¾ T Extra virgin olive oil (used for asparagus & spinach): 10 gms

1 c roasted asparagus: .2 gms

1 cup cooked brown rice: 1.8 gms

1-cup pineapple: .2 gms

Total Fat: 88 gms. Total calories: 2000

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Nutrition for Heart Health

Protect Your Heart (See T.V. segment here: Great Day HoustonMed-Diet

February is National Heart Month and a great time to review the latest nutrition recommendations for lowering your risk for stroke and cardiovascular disease (CVD). There are several science-based diets such as the DASH (Dietary Approach to Stop Hypertension) and The American Heart Association Diet that have been proven effective for heart health.

The diet that is particularly intriguing for preventing heart disease is the Mediterranean Diet (Med-Diet) presented in the study titled “Primary Prevention of Cardiovascular Disease with a Mediterranean Diet,” by Ramon Estruch, M.D., Ph.D., et.al. in The New England Journal of Medicine, April 4, 2013. The diet proved effective in preventing heart disease in high-risk populations. Participants enjoyed the diet enough to maintain the eating plan during the 4-year study.

The researchers suggested that the Med-Diet supplemented with EXTRA VIRGIN OLIVE OIL and nuts showed an anti-inflammatory effect that reduced atherogenesis in subjects at high risk for cardiovascular disease.

A summary of the Med-Diet is listed in the table below. It should be emphasized that this is not a weight loss diet, so portion control should be considered reduction if reducing body fat is a goal.

The dairy food group was not emphasized in the diet of participants in this study; however, to ensure good bone health an appropriate source of calcium and vitamin D is imperative. If you do not include dairy in your diet, look for calcium and vitamin D fortified foods.

See how The Mediterranean Diet stacks up to the DASH (Dietary Approach to Stop Hypertension) Diet often recommended by health experts:

NUTRIENT (daily)      DASH MED
CALORIES        2000 2200
PROTEIN         18% 16%
CARBOHYDRATE          55% 40%
TOTAL FAT 27% 41%
SATURATED FAT 6% 9%
CHOLESTEROL 150 mg 339 mg
DIETARY FIBER 30 gm 26 gm

Note that while there was no sodium restriction in the Med-diet, consuming fresh foods at home might reduce sodium intake significantly. Cooking with aromatic herbs and spices to enhance the flavor of foods is part of the Med-Diet.

See the recipe below for a basic Mediterranean Sofrito. The Phytochemicals found in tomatoes help prevent oxidative stress and the chemical Rutin found in onions and garlic help prevent blood clotting which may lead to strokes.

Think about moving towards a Med-Diet combined with an active lifestyle for your heart health. You can determine your 10-year risk factor for CVD by going to the national Institute of Health website and using The Risk Calculator. This assessment is not for people with diabetes or who currently have CVD. The risk factor information is most accurate for Non-Hispanic Whites and Afro-Americans between the ages of 40 and 75 years old.

Mediterranean Sofrito (serves 3)

 Total Time: 2 hrs. 15 min.

Prep Time: 15 min.

Cook Time: 2 hours

Ingredients:

  • 4 medium tomatoes, diced
  • ½ large onion, chopped
  • 2 garlic cloves, pressed
  • 2 teaspoons chopped fresh basil
  • 2 teaspoons chopped fresh oregano
  • 1 teaspoon chopped fresh rosemary
  • 2 teaspoons extra virgin olive oil

Directions:  Place all the ingredients in a large saucepan covered and simmer on low heat for at least 2 hours. The recipe is just a base so feel free to add your favorite vegetables and seafood.

Does this sound like a diet you would like to try?  Let us know how you like it!

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It’s A Wrap for Great Food in 2015!

Delicious, Great Nutrition Made Easy!

(Cooking Demonstration Here)Final product

As a Registered Dietitian, the best thing I can do to help my clients eat healthy, nutritious food is to encourage them to eat at home more and to include plenty of plant foods in their diet.

This is why I love to provide my clients with clever ideas for quick, delicious recipes. Wraps are at the top of my list.

I work with Flatout Flatbreads™ because their products pass the great taste test while meeting my high standards for good Flatout walmart demonutrition.  These standards include: being a whole grain source, low in calories, high in fiber and having adequate protein (with less than 10% of the recommended daily intake for sodium)

My favorite @flatoutbread wraps include those wonderful veggies sitting in the refrigerator plus reduced fat cheese, a lean protein source and a sprinkle of nuts and seeds.

Try this Chopped Veggie Flatout Flatbread™ Wrap

  • Flatoutveggies for refrig Flatbread™
  • Variety of vegetables, chopped
  • Avocado or low-fat Greek yogurt
  • 2 oz. of rotisserie chicken or turkey breast, chopped
  • Reduced fat feta cheese
  • 1 Tbl. sunflower seeds
  • 1 Tbl. almond slivers
  • Your favorite vinegar
  • Extra virgin olive oil in a spritzer

1).  Take your favorite veggies from your refrigerator or some already chopped in a bag.  I keep a salad spinner full of romaine lettuce, spinach, carrots, cucumbers, radishes, red sweet peppers, cauliflower, broccoli and red onion.

2).  Chop up your vegetables.

3).  Lay out a Flatout Flatbread Original™, Flatout Flatbread Italian Light™, or Flatout Hungry Girl Foldout Flatbread™.

4).  Start with a spread to build on.  I recommended mashing an avocado to use as a base or low-fat plain Greek yogurt.

5).  Spread your chopped vegetables, nuts and feta cheese on top, leaving room to roll up.

6). Sprinkle your favorite infused vinegar on top — Fig Balsamic Vinegar is my favorite. Then spritz on some Extra Virgin olive oil (it’s worth purchasing an olive oil sprayer).

7). Roll and munch!

The great thing about wraps (besides being nutritious and delicious) is that folks with no cooking experience, from ages 8 to 88, can make them.  Even college students who only have a small dorm refrigerator and storage bin can have access to a yummy homemade meal or snack.

Get creative with your wraps! Checks out the fun recipes Flatout fans are sharing and add one of your own: Flatoutbread Blogger Recipes.

Link to a $.50 off coupon: https://www.hopster.com/offers/flatout/1307/2852/1

Go here for a chance to win a Fitbit and a variety of Flatout Flatbreads™: http://www.flatoutbread.com/flatoutlove/

 brands

 

 

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Healthy, Delicious Recipes for Your Holiday Party

Enjoying The Holidays Without Weight Gain

 Holiday munching can last for 3 months. It begins with the endless candy of Halloween,

Debroah & Meextends to the feasting at Thanksgiving, continues with the goodies of Christmas and Chanukah, winding down to the clicking of the Champaign glasses on New Years Eve. For the typical American, New Years begins with a weight gain of 1 to 10 pounds thanks to the holidays. Planning and preparation can help you make it through the food fest no worse for the ware. It may not be a good time for weight loss but maintaining your body weight is a realistic goal.

Alcohol and holiday drinks can pack on calories and appetizers often add hundreds of calories before the feast begins. Here are some super delicious calorie saving ideas:

 Dress up your standard cheese board with in-shell Wonderful Pistachios and crispy apple wedges:

In-shell Wonderful Pistachios + Gouda/Cheddar/Brie + Apple Slices + white wine spritzer to keep calories down.

In-shell Wonderful Pistachios + Rosemary Garlic Roasted Tomatoes + Parmesan Crisps + Champaign with POM pomegranate arils POM

                                                     Light Holiday Drinks

For the holiday drinks, use lighter cocktail ideas with POM or Sweet Scarletts.

1). Include this Sweet Texas Cocktail with red grapefruit recipe that involves tequila, Compari, lime juice, red grapefruit juice, and ginger simple syrup. The simple syrup adds a lot of flavor, but that you are in control of the amount and calories and that a little goes a long way because of the ginger kick. (see recipe below).

2). Add some pizzazz to your cold drink by using festive ice cubs filled with berries, cherries, lemon and orange slices, or a sprig of mint in ice trays. Fill with water, fruit juice or sparkling water and freeze as usual. Make a white wine spritzer with white wine club soda over these festive ice cubes. Add Wonderful  Pom Pom fresh pomegranate arils to Champaign for a beautiful, delicious drink.

3). Low fat Eggnog. One cup of regular eggnog has 440 calories and that’s with out the alcohol! One cup of low-fat homemade eggnog has only 180 calories: See recipe below.

Desserts can be light and offer nutritional value and still be so very delicious.      KIND & Dessert

1). For the guest wanting gluten-free, healthy dessert to take with you: KIND BARS (cool little box display) and give them out as party favors for out-of-town guest to take on the road with them.

2). Substitute fruit puree for sugar in recipes and add fiber with shredded carrots like the ingredients you’ll find in the applesauce carrot cake recipe below.

3). Try a very Lemon and Berry cheesecake made right in the blender. Substitute cottage cheese for cream cheese, some egg whites for whole eggs, evaporated skim milk in place of cream, cut back on sugar with Splenda Blend.

Drink Recipes

Sweet Texas Cocktail

Served on the rocks, this grapefruit cocktail gets a Texas-style kick from tequila and lime. Ginger and tarragon round out the aromatic flavor.

You will need:

¼ cup of fresh Wonderful Sweet Scarletts grapefruit juice

2 Tbl. Silver tequila

1 Tbl. Campari

1 Tbl. Fresh lime juice

1 Tbl. Ginger/tarragon Simple syrup, *recipe below

Recipe:

  1. Combine grapefruit juice, tequila, Campari, lime juice and simple syrup
  2. Pour over ice in a tumbler and serve

¾ cup water

¾ cup sugar

Recipe:

  1. In a small saucepan over high heat, stir together ginger or tarragon, water and sugar.
  2. Bring to a simmer and remove from heat.
  3. Let cool and use or refrigerate.

 Low-Fat Eggnog

Total Time:

Yield:6 servings

Ingredients:

2 cups nonfat milk

2 large strips orange and/or lemon zest

1 t real vanilla

2 large eggs plus 1 egg yolk

1/3 cup sugar

1 teaspoon cornstarch

White rum or bourbon (optional)

Ground nutmeg and cinnamon stick for garnish

Directions:

Combine 1 ½ cups milk and the citrus zest in a medium saucepan. Split the vanilla bean lengthwise and scrape out the seeds; add vanilla to the saucepan and bring to a simmer over medium heat. Meanwhile, whisk the eggs, egg yolk, sugar and cornstarch in a medium bowl until light yellow.

Gradually pour the hot milk mixture into the egg mixture, whisking constantly, then pour back into the pan. Place over medium heat and stir constantly until the eggnog begins to thicken, about 8 minutes. Remove from the heat and immediately stir in the remaining ½ cup milk to stop the cooking. Transfer the eggnog to a large bowl and place over a larger bowl of ice to cool, then chill until ready to serve.

Garnish with a cinnamon stick and nutmeg.

Per serving (1/2 cup): Calories 90 vs. 220 for regular.

Let delicious salads take up the most room on your plate.

Go to the Wonderful Halo website for great recipes:

Wonderful Halos salad with Almonds and Manchego

No Guilt Desserts

Applesauce-Carrot Cake

Makes: 20 slices   (2 loaves)     Prep Time: 10 min                         Cook Time: 1 hour

INGREDIENTS

1 ½ cups all-purpose white flour

½ cup whole-wheat flour

2/3 cup Splenda®/Sugar Blend

2 tsp. baking soda

1 ½ tsp. cinnamon

½ tsp. nutmeg

¾ cup unsweetened applesauce

½ cup Smart Balance® oil

2 egg whites

2 whole eggs

3 cups coarsely grated carrots

DIRECTIONS:

  1. In a large bowl, combine the flours, sugar blend, baking soda, cinnamon and nutmeg
  2. In a small bowl, combine the applesauce, oil and eggs. Add them to flour mixture until ingredients are just blended *Do not over mix or bread will be too dense. Add carrots, mix again
  3. Pour batter into 2 greased loaf pan. Preheat oven to 350 degrees and bake for about 1 hour and 10 minutes.

Berry Lemon Cheesecake

Makes: 16 servings         Prep Time: 15 min       Cook Time: 25 min

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

  1. Preheat oven to 300⁰F.
  2. In a blender, combine all ingredients, except for fruit that goes on top. Blend well until smooth. Pour the filling into graham cracker crusts.
  3. 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.
  4. 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.

 Other Recipe Modifying Techniques

  • In most recipes and dishes calling for sour cream, you can substitute plain yogurt and save 349 calories per cup. This works well in recipes salad dressings, dips, and toppings for food like bake potatoes or chili.
  • To keep yogurt from separating in foods that are cooked or stirred vigorously, first mix 1 T of cornstarch with 1 T of yogurt, and then add it to your recipe.
  • Use yogurt in place of oil, mayo, buttermilk, butter or buttermilk in recipes.
  • 1 c yogurt = 1 c sour cream
  • 1 c yogurt = 1 c oil
  • ¼ c yogurt, ½ c butter = 1 c butter
  • 1 c yogurt = 1 c cream cheese
  • 2/3 c yogurt + ¼ c butter milk = 1 c buttermilk
  • Make pies with a single crust and save 75 to 100 calories per serving. Crumb crust (graham cracker, cereal, gingersnaps) can be lower in fat than traditional crust. For further calorie reduction, skip eating the crust altogether.
  • For some foods, you may be able to skip the cooking fat altogether and use a nonfat liquid instead, such as low sodium chicken broth or tomato juice to prepare vegetables.
  • Trim all visible fat from meat before you cook it
  • Cook soups and stews far enough in advance to allow them to cool so you can skim off the fat or use a fat separator.
  • Choose the leanest cuts of red meat: For beef, these are sirloin tip, eye of round, round steak, chuck with round bone, flank steak, tenderloin, lean stew meat, and extra lean ground beef. For pork, try pork loin or tenderloin, center cut ham and Canadian bacon. For lamb, the leanest cuts are the leg, lamb steak, and sirloin chop. All cuts of veal are lean except the breast.
  • Small chickens (broilers and fryers) are leaner than roasters, which in turn are leaner than hens and capons. Turkey and Cornish game hens are also lean. Remove hunks of fat inside before you cook. For dishes made with chicken parts, skin the chicken before you cook it.

 Enjoy your healthy holidays!

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What to Do With That LEFTOVER TURKEY

Let Them Eat Soup   Turkey carcass stock

Don’t waste that turkey carcass.  Make a delicious stock for your homemade soup.

STOCK:

1 turkey carcass, broken into pieces

Any defatted pan juices of leftover gravy

12 cups of water (or enough to cover the carcass completely)

2 medium onions, coarsely chopped

2 ribs of celery, diced with leaves if available

½ cup carrots, diced

½ cup diced (well-washed) leek

½ cup turnip, diced

1 garlic clove, minced

1 tsp. salt

Bouquet garni (In cheesecloth:, place 6 sprigs fresh parsley (or 2 tsp. dried parsley flakes), ½ tsp. thyme leaves, and 1 bay leaf and tie in a bundle).

DIRECTIONS:

  1. Combine all the ingredients in a large pot. Bring the stock to a boil, and simmer it, partially covering the pot, for 2-3 …hours. The stock tastes better the longer it simmers as long as you don’t cook away the liquid.)
  2. Strain the stock & skim off the fat

…*Optional: If desired, remove all the bones, reserving any piece of turkey meat. Discard the bouquet garni and bay ….leaf. In a blender or food processor, puree the remaining vegetables with a cup of the stock and save the mixture ….for another soup or flavoring a stew or sauce.

SOUP:

2 Tablespoons minced onion

1 clove garlic, minced

1 Tablespoon Butter Blend

1 cup diced carrots

½ cup diced celery

½ cup finely chopped mushrooms

1 ½ Tablespoons whole wheat flour

6 to 7 cups turkey stock (see recipe, above)

1 teaspoon marjoram

1 cup cooked barley or 1/3 cup raw barley

1 cup diced turkey meat

Dash hot pepper sauce (Tabasco), or to taste, optional

2 Tablespoons chopped parsley

DIRECTIONS:

  1. In a large saucepan, sauté the onion and garlic in butter, margarine, or oil until they are soft.
  2. Add the carrots, celery and mushrooms, and cook the vegetables stirring them, 3 to 5 minutes longer.
  3. Add the flour, and cook the mixture, stirring it, for another minute.
  4. Add the stock, marjoram, herbs and barley. Bring the soup to a boil, reduce the heat, partially cover the pan, and …simmer the soup for about 1 hour.
  5. Add the turkey meat and hot pepper sauce, adjust the seasonings, and heat the soup to boiling.
  6. Sprinkle the soup with parsley just before serving.    ENJOY:)
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Enjoying the Holidays Without the Weight Gain

Holiday munching can last for 3 months. It begins with the endless candy of Halloween, extends to the feasting at Thanksgiving, continues with the goodies of Christmas and Chanukah, winding down to the clicking of the Champaign glasses on New Years Eve. For the typical American, New Years begins with a weight gain of 1 to 10 pounds thanks to the holidays. Planning and preparation can help you make it through the food fest no worse for the ware. It may not be a good time for weight loss but maintaining your body weight is a realistic goal.

Healthy Cooking Tips For The Holidays

  • Add some pizzazz to your cold drink by using festive ice cubs filled with berries, cherries, lemon and orange slices, or a sprig of mint in ice trays. Fill with water, fruit juice or sparkling water and freeze as usual.
  • Use nonstick bake ware. Aluminized steel ceramic-reinforced pans work well. Non-stick sprays like Pure Mazola have no alcohol, no silicone and are fat free.
  • For some foods, you may be able to skip the cooking fat altogether and use a nonfat liquid instead, such as low sodium chicken broth or tomato juice to prepare vegetables, or low sodium Worcestershire sauce to sauté mushrooms.
  • Trim all visible fat from meat before you cook it.
  • Cook soups and stews far enough in advance to allow them to cool so you can skim off the fat or use a fat separator.
  • Choose the leanest cuts of red meat: For beef, these are sirloin tip, eye of round, round steak, chuck with round bone, flank steak, tenderloin, lean stew meat, and extra lean ground beef. For pork, try pork loin or tenderloin, center cut ham and Canadian bacon. For lamb, the leanest cuts are the leg, lamb steak, and sirloin chop. All cuts of veal are lean except the breast.
  • Small chickens (broilers and fryers) are leaner than roasters, which in turn are leaner than hens and capons. Turkey and Cornish game hens are also lean. Remove hunks of fat inside before you cook. For dishes made with chicken parts, skin the chicken before you cook it.
  • There is a significant difference between skim vs. whole milk. Skim milk is 86 calories per cup compared to 160 calories for whole and 102 calories for 1% milk. If a recipe calls for evaporated milk use skim. If the recipe calls for cream, use whole milk.
  • Buttermilk is actually low in fat. It is made with skim or 1% milk. It can be used in place of whole milk to make baked goods (just add ½ t of baking soda to the dry in gradients for ever cup of buttermilk).
  • In most recipes and dishes calling for sour cream, you can substitute plain yogurt and save 349 calories per cup. This works well in salad dressings dips, and toppings for food like bake potatoes or chili.
  • To keep yogurt from separating in foods that are cooked or stirred vigorously, first mix 1 T of cornstarch with 1 T of yogurt, and then add it to your recipe.
  • Use farmer cheese, low-fat cottage cheese, yogurt cheese, part-skim ricotta, or reduced fat laughing cow cheese in place of cream cheese as a spread or recipe ingredient.
  • Other cheeses that are lower in fat include feta, part-skim and regular mozzarella, Neufchatel, and Camembert. Be sure and check the food label of the “imitation” cheeses, because they may still be high in calories.
  • For dressing up cooked vegetables, try a few drops of vegetable oil such as sesame oil, or a little grated cheese instead of a chunk of butter or regular margarine. Or skip the fat and season with herbs and spices.
  • Create your own delicious salad dressing and decrease the oil. Unique vinegars (like pear and berry) are very popular and combined with extra virgin olive oil and fresh lemon juice
  • Vegetable oils have the same calories as animal fats, but your arteries will thank you for using the vegetable fats. Sprays like I Can’t Believe It’s Not Butter and vegetable sprays will help you keep down the calories.
  • Treat nuts, seeds, peanut butter, and avocados are healthy but caloric, so include them but pay attention to portion size. A handful of nuts is plenty. Enjoy wonderful Pistachios in the shells. They are a skinnier nut.
  • Make pies with a single crust and save 75 to 100 calories per serving. Crumb crust (graham cracker, cereal, gingersnaps) can be lower in fat than traditional crust. For further calorie reduction, skip eating the crust altogether.

Watch out for holiday drinks!  Hear Carol’s tips with news anchor Katherine Whaley:  

 

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New Yummy Ideas for School Lunches

Dreading School Lunches…..We’ve Got You Covered 

Fun School Lunches

Fun School Lunches

Schools back and you are once again trying to balance what your kids will eat with what is good for them. Kids depend on healthy snacking to help them get their nutrients for the day, but school days do not leave much time for grazing. The student needs to get almost a third of their RDI from their lunch. Everybody gets tired of the same ‘ole sandwich, chips, and a piece of fruit. Here are some kid and teen loving, nutrient dense ideas:

Pizza Rolls: Add some color with a side of purple and white

Pizza Rolls

Pizza Rolls

cauliflower and yogurt dip. Pistachios in the cracked shell, melon balls or use a cookie cutter to make fun shapes.

Banana bagel with Peanut Butter. Slice a whole wheat bagel and spread with a nut butter. Add raisins & banana slices on top. Include Hummus with baby carrots & celery, bean dip with whole grain chips. Include a yogurt parfait for dessert.

Black bean, cheese, salsa, Guacamole for a spread on a whole grain tortilla. Include a fruit kabob with pineapple, strawberries, and banana chunks. Add trail mix.

Greek Salad, hard-boiled egg & turkey wrap. Include mini rice cakes with nut

Strong & KIND bar

Strong & KIND bar

butter, KIND bar instead of a candy bar.

Carol on KPRC

http://www.click2houston.com/news/back-2-school-healthy-balanced-lunches/27704014

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