Easy, Tasty Oatmeal

Oatmeal has a bad wrap! Most people view it as boring and bland.  Not only is oatmeal extremely healthy with loads of fiber but with the proper recipe it is easy to make and super yummy. I make a pot full and leave it in the fridge.  Then for breakfast in a rush, I just zap it in the microwave for a minute with a little milk and there you go, a healthy homemade breakfast in seconds.

Cooking Time: 15 minutes Servings: 4

Ingredients

4 cups 1% milk

1 tsp cinnamon

1 cup pitted and chopped dates or 3 tablespoons brown sugar

2 cups old fashion oatmeal

 

Cooking Instructions

1.      Put milk, cinnamon and dates in a thick based pot turn heat on medium and bring milk to a boil.

 

 

 

2.    Add oatmeal, turn heat down to low and let oatmeal simmer for 10 minutes.

3.    Once oatmeal is at the desired texture remove from heat, let it cool for a couple minutes and serve.

  

What is Clean Eating

When grocery shopping, the perimeter of the store is my comfort zone. I go down only a few isles: the frozen section for frozen veggies and ice cream (yes I do eat ice cream), the pasta isle, and the Mediterranean isle. But as I talk to more people and they learn I am a nutritionist, people have been asking me about numerous different products. So I decided to take a journey down the treacherous isles of the super market.

No goal in mind, I wondered around with my cart picking up different products and reading the ingredient; most of them looking like the chemical gibberish from my chemistry books. I kept asking myself why people intentionally ingest chemistry experiments. I am not alone with this thought. Many health conscious individuals share the same feeling. They do not want to eat chemicals, preservatives, food coloring and numerous other things added by manufacturers to the foods.

Clean eating is eating food that does not contain foreign substances. Ingredients for the products would be recognizable food names like olive oil, whole wheat flour, sugar and other whole foods. Food is prepared using only food grown by nature; this includes red meats, chicken, fish, shrimp and many other unprocessed meats.  Baloney, pepperoni and fish sticks are not on the menu at clean eating households. People eat foods with no artificial anything. This entails cooking from scratch sometimes but that does not mean it has to be a lengthy practice. You can find numerous clean eating recipes on the Healthy Plate 5 blog that take about 30 minutes to prepare.

 

Processed foods contain high quantities of hidden sugar, salt, high fructose sugar, saturated fats and other unhealthy substances.  Clean eating limits the amount of these unhealthy ingredients because you know what is in your food and you know how much of it you put in your meals. This aids in weight loss, diabetes, hypertension, renal disease, gluten free diets and numerous food intolerances people suffer from because the cook controls exactly what and how much goes into the meal.

Just like most other diet choices, clean eating does not have to be an all-or-nothing regime.  You can try to eat clean as much as possible but when you are traveling, sick, busy or just do not feel like cooking there are other options.  Making the change to eliminate as many chemicals possible is a healthy step that can benefit both you and your family.

 

Does Green Tea Promote Weight Loss?

Green tea has been in the media multiple times in the past few years.  Reporters rave about its amazing benefits and grocery store shelves are piled high with many different types and flavors.  Green tea has gotten so much publicity companies have started making green tea pills claiming they promoted weight reduction.

 

The internet is overflowing with information about green tea, but does this miracle drink live up to its reputation?  According to a review article published in 2006, green tea does have multiple beneficial attributes.  Green tea is the richest of all teas in antioxidants.  The antioxidants and polyphenols in the tea contribute to cancer prevention, cholesterol reduction, and anti-inflammatory functions.  Additionally, green tea has presented antidiabetic, antibacterial and antiviral abilities.  This is all good, but can green tea help promote weight loss like the media claims?

According to current research, there is no specific answer yet.  One researcher found that green tea MAY decrease percent body fat in people who drink it habitually for more than ten years.  In another study, researchers instructed one group of overweight women to drink green tea and a second group not to while both groups followed the same diet plan.  At the ends of the study, there was no difference in the amount of weight lost between the two groups.  As a result, the researchers said there is no relationship between green tea and weight loss.  But that does not mean we need to give up drinking green tea.

There are multiple beneficial affects to drinking green tea, especially when it comes to cancer, diabetes and high cholesterol prevention.  The down sides to drinking green tea are caffeine and teas in general effect iron absorption.  Therefore, just like all other foods and drinks it is best to consume green tea in moderation around 3 cups a day to get the benefits of the tea but avoid the side effects.

References:

1.            Cabrera, C., R. Artacho, and R. Gimenez, Beneficial Effects of Green Tea--A Review. J Am Coll Nutr, 2006. 25(2): p. 79-99.

2.            Lee, M.-S. and Y. Kim, The hypocholesterolemic effect of green tea catechin, (-)-epigallocatechin gallate via upregulation of hepatic cholesterol 7 alpha-hydroxylsae (CYP7A1) in cholesterol-fed rat. FASEB J., 2008. 22(1_MeetingAbstracts): p. 700.5-.

3.            Singh, D.K., S. Banerjee, and T.D. Porter, Green and black tea extracts inhibit HMG-CoA reductase and activate AMP kinase to decrease cholesterol synthesis in hepatoma cells. The Journal of Nutritional Biochemistry, 2009. 20(10): p. 816-822.

4.            Wu, C.-H., et al., Relationship among Habitual Tea Consumption, Percent Body Fat, and Body Fat Distribution. Obesity, 2003. 11(9): p. 1088-1095.

5.            Diepvens, K., et al., Effect of green tea on resting energy expenditure and substrate oxidation during weight loss in overweight females. British Journal of Nutrition, 2005. 94(06): p. 1026-1034.

6.            Hurrell, R.F., M. Reddy, and J.D. Cook, Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages. British Journal of Nutrition, 1999. 81(04): p. 289-295.

Carbs: the Good, the Bad and the Ugly

One day carbs are bad, the next they are good then bad again. What is it about carbs and what exactly is a "carb"? Carb is short for carbohydrate which is just a smarty-pants way for saying sugar or energy. Where do carbs come from? You can find carbs in almost everything. Unless you are eating pure fat and protein i.e. corn oil and steak, your food contains carbs. Fruits, vegetables, dairy and most sources of protein other than meat have carbs. The foods with the richest amount or carbs are the grains food group.

Are carbs bad? Should you avoid them? No. But why do they have such a bad wrap? Because some carbs are bad for you but the carbs are not to blame the method in which the food was made or other ingredients make it unhealthy. What do twinkies, white bread, and white flour have in common? You guessed it, refined grains. When wheat undergoes a long process of beginning peeled, polished, bleached, and ground white flour or refined grains are produced. This flour becomes so lacking in nutrients due to rigorous production methods manufacturers must add nutrients back. Then they call the product enriched making it sound like they are doing the consumer a favor. These refined grains have negative impacts on your health. People who eat products rich in refines grains are more likely to gain weight, be diagnosed with diabetes and suffer from high triglycerides and elevated cholesterol.

On the other hand, whole grains provide numerous nutritional benefits. Particularly whole grains not ground into whole grain flour for example quinoa, bulgur, freekeh, wild rice and many others. These grains provide fiber, and B complex vitamins, while some supply iron and even calcium. New research shows whole grains are also rich in antioxidants. Due to the high fiber content whole grains result in a more controlled blood sugar compared to refined grains, in others words whole grains generally fall lower on the glycemic index. The fiber content also promotes satiety so you will feel full longer which aids weight loss and weight control.


Want to add more whole grains to your diet? Have oatmeal or granola for breakfast, throw a handful of barley, oatmeal or buckwheat into a soup. Make wild rice, bulgur or quinoa instead of white rice or pasta. Experiment with freekeh as a side dish, soup or stuffing for your chicken. Remember Nation Nutrition Month is about 'Eating Healthy, Your Way, Ever Day,' find out how you like your whole grains, exploring new dishes can be quite fun.

Astonishing Asparagus

Spring is here; and along with it comes the warm weather, beautiful flowers and sunny afternoon walks.  But more importantly, the fresh produce starts coming in soon.  Finally, after a long winter of frozen vegetables people can start buying fresh from the farmers market and enjoy the true flavor of “fresh.”  One of the vegetables native to March is asparagus.  These tasty stalks are from the lily family, which also arrive in April. 

In addition to bursting with flavor and texture, asparagus is packed full of nutrients and stripped clean of calories.  Four asparagus shoots are only 13 calories with 12% of the Daily Value of vitamin A, 38% vitamin K and 22% folate.  This wealth in folate is important because many scientists believe folate deficiency to be one of the most common deficiencies in the USA [1].  Folate deficiency increase ones risk for heart disease and causes megaloblastic anemia which could result in depression, irritability, forgetfulness and disturbed sleep [1].  Additionally, the fetuses of pregnant women who do not consume enough folate are at risk for neural tube defects [1].  Getting enough folate before pregnancy can prevent such mishaps.  Fotunately, asparagus is high in folate and other vitamins while it is low in calories and easy to prepare.

The good stuff does not stop there; asparagus is also called a prebiotic food.  Everyone has heard of probiotics, the beneficial bacteria found in yogurt that promotes digestive health, but what about prebiotics.  Prebiotics nourish the beneficial bacteria in the digestive tract.  Prebiotics not only nourish the good bacteria which reduce pathogenic bacteria like Salmonella and clostridia while beneficial microbiota also decrease carcinogen activity in the gut [2].  So on top of being packed with healthy goodies, asparagus also promotes good digestive health.

With all these benefits, eating asparagus is a no brainer but preparing it properly may be tricky.  Asparagus, like many other vegetables lose a significant amount of vitamins during preparation because they dissolve in the cooking water.  In order to preserve the greatest amount of vitamins steam, bake or grill your veggies.  My favorite way to prepare asparagus is to cut off the woody bottoms, rinse them with water thoroughly, then place them in a baking pan.  Drizzle with a tiny amount of olive oil, sprinkle on some salt and bake for 15 minutes at 400 degrees Fahrenheit. Bon Appetite!

References:

1.            Insel, P., E. Turner, and D. Ross, Nutrition. 2 ed. 2004, Sudbury, MA: Jones and Bartlett.

2.            Mahan, K. and S. Escott-Stump, Krause's Food, Nutrition, & Diet Therapy. 11 ed. 2004, Philadelphia, Pennsylvania: Saubers.

 

Simple Salad

All of us could use to eat more fruits and vegetables. Even if you do fill your plate half full of vegetables; eating a few more serving a day will not hurt. In celebration of National Nutrition Month we will talk about ways to incorporate more veggies and fruit into our diet. One of the easiest ways to introduce a selection of new fruits and veggies is through salad.

I love salads; light, crisp, crunchy and fresh. But chills flow down my back when people smother them with salad dressing. Most dressing a full of fat, emulsifiers, dyes, preservatives and flavors just to mention a few. On the other hand, salad can be dry and difficult to swallow without some dressing. Which is why I make my own. Homemade salad dressings can be full of taste and free of the chemicals and concoctions in store bought dressings.

Homemade salad dressing is not a one size fits all deal. Try experimenting with different oils, spices, citrus and vinegars. Olive oil, lemon and plain salt and pepper are my favorite. Using herbs like basil, oregano, rosemary and dill add an exciting kick to fresh spring salads. When making dressing with your own dressing you know exactly what goes in it, not to mention the nutritional benefits of the healthy oils and fresh herbs.

Simple Salad Dressing:

3 tablespoons extra virgin olive oil
Juice one lemon
Salt and pepper to taste
1 tablespoon of the fresh chopped herb of your choice (optional)

Put all the ingredients in a jar and shake it well. Pour contents on your salad. It makes enough dressing for 6 servings of salad.

Tabbouli Syrian Style

Tabbouli or tabouleh is a salad that originates from the Middle Eastern Mediterranean area fomr countries like Syria, Lebanon, and Turkey.  In the USA I have seen many variations to this healthy salad but this is an authentic Syrian recipe used by most Syrian cooks.

Tabbouli is rich in vitamin C, vitamin K, folate, iron, fiber, monounsaturated fats and numerous other beneficial nutrients.  This salad can be eaten as a main course or a side.  At my house we eat is as a main course with a side of cheese or spinach pies.  But jazz it up however you like, you cannot go wrong with tabbouli.

Preparation time: 30 min

Ingredients:

2 bunches of parsley

¼ cup of very fine bulgur

1 large tomato diced

½  medium onion,minced

2 squeezed lemons

1 tsp dried mint

¼ tsp pepper

Salt to taste

3 tblsp olive oil

Directions:

To prepare parsley, cut parsley leaves into a food processorwith scissors including about 1 inch or 2 cm of the stem attached to the leafthen process using the pulse button until parsley is the preferred texture.Repeat until all the parsley is minced. You should be able to process one bunch of parsley at a time.  Do not process for too long or the parsleywill get mushy, we a looking for minced not mushed.  After cutting the parsley, soak it is icecold water to clean and remove dirt. Change water every 10 minutes until the water is clean.

While soaking the parsley, put bulgur, tomatoes, onion,lemon, mint, salt and pepper into a small bowl. Mix together and allow it to sit so bulgur can soak up the lemon andtomato juices (we do not cook the bulgur). After the parsley is cleaned and drained, mix parsley with the bulgurmixture and add olive oil. Serve immediately and decorate with lettuce leavesif you wish. Saha wa hana!  i.e. Withgood health and pleasure in Arabic.

Nutrition Information:

 

Weekly Weigh in: Exercise

Every week we discuss weight loss, healthy eating and exercise but we have never truly looked at the relationship between exercise and weight loss. Does exercise alone result in weight loss? If you exercise daily, can you eat whatever you want with a clear conscious?

According to the research, unfortunately not. Study after study show exercise alone is not effective for weight loss. Some even report slight weight gain in exercise only regimes because exercise increases hunger so people who are not watching their diet actually gain weight. On the other hand studies report numerous health benefits to regular exercise some of which are increased insulin sensitivity (this decreases the risk of diabetes or improves it in diabetic individuals), exercise also decreases cholesterol and blood pressure not to mention improving depression.

If the health benefits are not enough to keep you exercising, current research does show exercise coupled with a proper food regime are effective in weight loss. One study published in 2011 found people who exercise are more aware of food choices and more responsive to dieting. Maybe because people who exercise can relate to how long it will take to burn off the twix bar or extra serving of pasta.

In short, do not depend on only exercise for weight loss or weight maintenance. Coupled with the proper diet, exercise improves health in numerous ways. Find the type of exercise you enjoy most and stick to it. The benefits are endless.

Weekly weigh-in: Volume

Weight loss is a long process and if we are always suffering from hunger it is a setup for failure. A person can only remain hunger for so long before s/he begins to binge eat. What should we do? If we eat until we are full we gain weight but then if we remain hungry for long periods of time we binge eat. How do we overcome this? What is the solution?

The solution is volume. The body does not calculate how many calories we have consumed to know it is full, the stomach sends a message to the brain when it is full, the fullness feeling is induced by volume not by calorie count. So how do we eat until we are comfortable but still lose weight.

The method is called volumetric dieting, choosing foods that have a big volume but low calories. Fiber is the key component here. The gut does not digest fiber, it passes through and some is fermented in the thick intestine which helps the growth of healthy flora in the gut. Both induce regularity and relieve constipation. Additionally fiber slows digestion making you feel fuller for a longer period of time.

Which foods are fiber rich? Fruits, vegetables and whole grains all provide excellent sources of fiber. Beware, according to Dr. Andrew Weil at the Natural Supplements Conference in San Diego, California of February 2013 the benefits of whole grains appear only when it is in its naturally occurring form not when it is ground into so called whole grain flour because all the fiber has been broken down during the milling process. Some examples of true whole grains which provide fiber and induce satiation for long periods are bulgur, quinoa, freekeh, barley, oatmeal, wheat, etc. you get the picture.

Speaking of pictures, I bought a meal from McDonalds maked up of a classic crispy chicken sandwich, a southwestern salad, a large coke and fries and for dessert an apple pie; it came up to a total of 1970 calories. More than my calorie allowance per day. Then I put together 3 homemade meals and two snacks with two lattes for 1830 calories. Just to help put things in perspective the dinner plate in the picture is 12 inches wide. Have a look at the picture, which will keep you fuller for the day?

Quinoa

Heart disease strikes when we least expect, sometimes the result is devastating. New research discovered preventive measures for a healthy heart. Substituting fish and plant-based protein instead of red meats (i.e. beef and lamb), and processed meats (i.e. hot dogs and luncheon meat) prevents cancer and heart disease.

Most people think of protein as meat so what are plant-based proteins? One of the more famous plant protein sources are legumes, in other words beans like kidney beans, fava beans, soy and many others. Legumes only represent some of the plant-based proteins, quinoa is another high quality plant protein. Quinoa is actually a gluten free seed rich in protein, fiber, iron, and calcium. These are very unique qualities for a plant. Researchers call quinoa the newest super food. So how do you prepare quinoa and where do you find it?

Quinoa can be used in salads instead of bulgur and it can be added to just about any salad for an extra crunch. You can serve it in place of rice and you prepare it the same way you make rice. If you are wondering where to purchase quinoa, you can find it in most grocery stores in the healthy foods section.

Below is my favorite quinoa recipe. It is based on a Turkish salad called Eatch which uses bulgur but here we substitute the bulgur for quinoa.

Servings: 4

Preparation time: 30 minutes

Ingredients:

1 cup quinoa
1 small can no salt added tomato sauce
1/2 teaspoon all spice
1/2 teaspoon pepper
Salt to taste
Juice of one lemon
1 medium sized tomato diced
1/2 small onion diced
1/2 bunch of parsley chopped
3 tablespoons olive oil
2 tablespoons pomegranate molasses or one tablespoon balsamic vinegar

Directions:

Put tomato sauce and 1/2 cup water in small pot then add all spice, pepper and salt. Now put the pot on high heat, once the liquid boils add quinoa and bring pot back to a boil. Cover the pot and turn heat down to medium for 15 minutes. Turn off heat, add lemon and one tablespoon olive oil, then stir and cover the pot again. Let the pot stand for about 10 minutes.

Now put all the vegetables in a large mixing bowl, next add the quinoa and stir in olive oil and pomegranate molasses or balsamic vinegar. This dish tastes great with fresh lettuce. Scoop salad into small lettuce or cabbage boats for a nice finger food appetizer. This salad also tastes even better the next day so feel free to make it in advance and store it over night in the fridge.

Nutrition Information:
Calories: 300 per cup serving
Cholesterol: 0
Fiber: 9 g or 37%
Protein: 10 g or 19%
Fat: 17 g or 27%
Iron: 21%
Vitamin A: 29%
Vitamin C: 133%

What to eat?

Most people wonder what they should eat but how many of us wonder how much should I have?  This is not in reference to serving sizes, but how many serving?  How many servings of milk, grain, fats, etc should one have a day?  Sorry to say this, but there is no cut and dry answer.  It depends on the diet you choose to follow; here we are referring to healthy diets like the Mediterranean, the DASH Diet and numerous others.  Keeping up with the research and what the different experts and societies say becomes frustrating and cumbersome.  Even if you do decide on a specific diet you want to follow how will you keep count of all the different serving you ate each day without getting burnt out.  Well the United States Department of Agriculture (USDA) came up with a solution, it is quite easy.  Its name is My Plate.

Simplicity is the key regarding My Plate.  The beauty of this new nutritional guide is it allows you to determine how healthy your plate is with just one glance.  It also works wonders with children.  It makes parents job easy by just taking a quick look at the plate and teaching children how to eat healthy easier.  Simply divide your plate into 4 sections, 1 fourth vegetables, 1 fourth fruit, 1 fourth grain (half of which at least should be whole grains) and 1 fourth proteins and finally have a serving of dairy 3 times a day.

Edamame, tangerine, tuna salad and whole grain crackers

Everything has a downside, and so does My Plate.  The problem with this design is plate size.  If you choose a plate too big, no matter how healthy the food you put on it, you will over eat.  My recommendation is to stick to 9 inch plates for adults and teenagers, not the 12 inch plates most people use these days.  And 6 inch plates for school age children. 

My plate makes eating healthy easier, without having to remember numbers of serving or counting calories.  But it is crucial to put healthy food on that plate.  For example French fries are not a vegetable, try carrot sticks instead.  Finally, be mindful of the size of your plate.  Always try to use the smaller plate, you will cut calories. If your plates are too big, it is definitely worth buying a new set of dishes.  It will help both your wallet and waistline in the end.

How do you Kale?

Most of what I read in the nutrition realm these days is about kale.  All I hear is kale provides loads of antioxidants, vitamin A, C, K and B6.  It provides all the amino acids your body needs to make protein. It also supplies a notable amount of iron, calcium, potassium, phosphorus, copper and manganese.  Scientists cannot seem to say enough about this leafy green vegetable.  Kale belongs to the Brassica family, the same family as broccoli, cauliflower and brussel sprouts.  Kale specifically and the Brassica family generally are both known for their cancer fighting and cholesterol lowering powers.  Not only that, but kale contains lutein and zeaxanthin compounds which play a significant role in promoting eye-health.  You thought carrots were good for your eyes, try kale instead.

To be honest, I had never tasted kale. Nor did I know what it looked like before today.  So I bought a bunch of kale and decided to try it.  I was missing out on this nutritional power house; I could not stand it any longer.  After internet research and social networking with friends, I decided to try the kale 3 different ways: kale chips, sautéed kale, and raw. This is what I found:

1.       Raw Kale: it has too much texture, especially for salads.  I saw some baby kale packaged for use in salads.  Baby kale may not be as tough, I will try it next time I see it.

2.       Sauteed Kale: Definitely not for me.  I tried a recipe off of recipes.com.  The reviewers gave it 4.5 stars but it had a bitter after taste I did not care for.

3.       Kale Chips: Ah, I am in love. Light and crunchy but with almost no calories; they are addictive.  I had 4 different people at my house today.  All of them loved the kale chips.  They did not taste at all like potato chips but it was a pleasant surprise for my palate.  I will do it again soon.  The recipe is simple.

Crunchy Kale Chips

 

Kale Chips:

Serving:  4

Ingredients:

½ a bunch of fresh kale

1 tablespoon olive oil

A touch of salt

Directions:

Heat the oven to 350 degrees.  It is very important to heat the oven beforehand so the kale does not get soggy.  Wash the kale, dry it and remove the soft leafy part from the stems.  This is not hard; you can just tear it off the stems. Then tear them to about the size of potato chips.  Put the kale leaves in a large bowl then slowly drizzle the olive oil over the leaves while mixing them with your hands.  Once you have drizzled all the oil and added a dab of salt, continue to mix the leaves making sure the olive oil covers all the kale with a very thin layer.  Arrange the kale in a thin cookie sheet over parchment or wax paper.  Put in the heated oven for ten minutes.  Once the ten minutes are up; remove promptly, kale chips can easily burn.  Put them in a plate and enjoy nutrition with a crunch.

Weekly Weigh-in: 4

Yet again, this week was a disappointment.  I gained 1 pound this week; I only made it to the gym 3 times and I just kept reaching for the sugar time and time again.  I believe I had reached a plateau in my diet and I need to rethink how I am making decisions.  Reaching a plateau is normal during a diet.  It is a result of your body needing fewer calories because now there is less of you.  For me, there is 10 pounds less so I need to reduce my calorie intake a little bit and kick up the exercising to where I was before. 

 

When I started my diet it was very simple: grains with breakfast and none the rest of the day.  Sometimes I cheated a little bit but at the end of the day I was eating way less grains and as a result consuming fewer calories.  I did not feel hungry as a matter of fact I was comfortable most of the time.  Now I need to gear it up a bit.  And in my struggle to do so, I have come to realized how dependent I am on sweets.  The next step needs to be phasing out sweets. I did it at the beginning but then I started eating more than one a day.  So now I need to change that to no sweets, only once a week.  Oh, and Starbucks released that new Vanilla Spice Latte and I love it.  I will have to go back to my plain Café Latte if I intend to lose any more weight.  I fell of track, but now I am back on again.  Next week will be better.

It is important now to discuss food addictions.  The Center for Science in the Public Interest (CSPI) published an article about this very topic in May 2012.  According to recent studies, the human brain reacts to sweet foods the same way it does to addictive drugs, but on a smaller scale.  The happy sensation people get from eating sweet foods will trigger a person to want even more.  When a person overeats it intensifies the reaction, so next time a person needs more to experience the same euphoria just as a drug addict slowly needs more and more drugs to reach the same high.  The reaction to sweet food is not as intense as what drug users experience but the effect is there making us come back for more and more.  I see this in myself and I must take this into consideration and remind myself that I do not need the sugar, my brain is craving it.  It will take time to overcome this but if I recognize it for what it is, may be it will make the process easier.

Avocado Edamame Salad

Last week we discussed the benefits of edamame.  In short, edamame is a fancy name for boiledsoy beans but they are full of beneficial nutrients; protein, iron, and fiberjust to name a few.  Despite its greatbenefits, most people do not know how to eat them except in the pod.  Mind you, it would be hard to get tired ofeating those tasty treats, but variety is the spice of life.  This week you will learn how to make AvocadoEdamame Salad.  My kids loved eating itwith a spoon, but you can make it more attractive to little fingers by adding aside of tortilla chips.

 

Avocado Edamame Salad

Preparation time:15 minutes

Serving: four ½ cupserving

1 cup frozen corn kernels

¼ cup sliced olives

2/3 cup shelled edamame, thawed

½ a small onion chopped
1 clove garlic minced
½ a lemon squeezed

2 tablespoons olive oil

Salt and pepper to taste
1 avocado, diced
1 small tomato chopped

Directions:

Mix together corn, onion, edamame, garlic, lemon, oliveoil, salt and pepper in a medium sized mixing bowl.  Cover and refrigerate until ready to serve.  Just before serving, add avocado andtomato.  Mix and serve then enjoy.

Nutrition Information:

Per serving: 190 calories, 6.5 g protein, 19.5 gcarbohydrate, 12 g fat, 1.9 g saturated fat, 6.6 g monounsaturated fat, 3 gpolyunsaturated fat, 1 mg cholesterol, 5 g fiber, 100 mg sodium. Calories fromfat: 52%.

Edamame

Looking for a healthy, easy, delicious snack? I got justwhat you want.  This snack bursts withnutrients providing a hefty amount of iron, and protein.  No, it is not chicken nuggets, who saidnuggets are healthy anyways.  They alsosupply 9 grams of fiber in every serving. They are great for picnics, road trips and last minutes snacks.  Best of all, my kids love popping the littlebeans out of the pods.  Yes, you guessedit.  They are the king of all legumes,edamame!  Eda-what? Edamame. It is afancy name for an otherwise boring name, boiled soy beans. 

Over the years we have heard about the wonders of soy comeand go.  Sometimes it is supposed toreduce hot flashes, others it cure heart disease, sometimes it helps reduce theside effects of diabetes.  Unfortunately,research has shown these claims to be inconclusive because the studies weredone on a small number of people for a short period of time.  In order for these theories to be proven,much more research needs to be conducted, but that does not mean we shouldthrow the soy out the window.  Edamame isstill full of beneficial nutrients and we should take advantage of them.  Half a cup of shelled edamame or one and oneeight cup of edamame in the pods provides only 120 calories, 9 grams of fiber,2 grams of polyunsaturated and monounsaturated fats (the healthy fats), 11grams of protein, iron, vitamin C, vitamin A, and calcium. Although they maynot be the super food scientists thought they might be, with all those benefitsthey are still a super food in my book.

Now we are all pumped up about the benefits of edamame, buthow can we eat them?  My favorite way issteamed straight from the pods.  You canalso add the shelled beans to casseroles, stirfries, rice pilafs, soups, andsalads just to name a few.  You can findthem in the frozen or produce section of your grocery store.  Now go and get some!

 

Reference:

The Secret ofEdamame

Weekly weigh-in: 2

Saturday is here again and today is the day I weigh myself to chart my weight loss. I did it again, I reached my goal of losing one pound this week. Unfortunately I was not able to make it to the gym as much as I would have like this week but weight loss goal is still on track.

Thankfully, dieting this time has not been that bad. There are a few tactics I am using that are working very well for me this time:

Most of the grains and starches are consumed in the morning for breakfast. I try to limit grains as much as possible through out the rest of the day.
Lunch and dinner are mainly vegetables and a light protein like grilled shrimp, hummus or sautéed lean hamburger meat mixed in with a vegetable.
Water, water, water and more water
Dairy! dairy is both a good source of protein and an important source of calcium. Never skimp on calcium, not even for a diet. You will pay the price later when you are old and it is too late to do much about osteoporosis.

There are 2 things I cannot live without, lattes and sweets. So I am allowed 2 plain lattes a day (each one provides 8 oz of milk) and one tiny sweet; nothing more than 150 calories. Now that I have started limiting my sugar intake, I find I crave it less. Some days I can even get away without eating my sweet.

Tip: for those of you with a sweet tooth like me, try keeping mini chocolates in your house like Andy's mint chocolates or mini Reese's peanut butter cup. Reach for one of those when you crave something sweet and suck on it instead of biting it. You will find this method curbs the craving. Instead of consuming two or three hundred calories, you had twenty and over came the craving.

Well, if I keep up the weight loss, next week I will reach my present weight. Hopefully, I'll be able to get the dress.

Back to the Gym: New Resolution!

Today was my first day back to the gym after a 2 week break.  It was great to get back on the treadmill and feel the blood pumping in my veins.  While I was power walking and checking facebook simultaneously I realized I had not made any progress over the last year in the exercise department.  I have never been a runner, not even as a kid.  I love to walk, I like pilates and yoga, my favorite family time is biking in the spring but no running; nothing that really gets my heart pumping.  This brought me to my new goal for the first part of 2013, run 5k nonstop in 30 minutes by the end of April.  I can walk 5k in 45 minutes, so running by the end of April should not be that hard.  My goal is measurable, attainable, sustainable and has a time limit. 

Now at the gym I will train with a goal in mind so hopefully I will be more motivated to exert more effort.  I look forward to the gym tomorrow and I look forward to a healthier me!

Super Beet Salad

Beets have a bad reputation.  I cannot tell you how many times people have stopped me at the grocery store as I am putting my beets in my cart and asked me, “What do you do with those?” My childhood memory of beets is these stinky purple things my grandmother served plain.  In the entire family, only my grandmother and my father would eat them. 

Beets provide tasty nutrients but most people do not know what to do with them.  Mix boiled beets with lemon juice and garlic for a disco in your mouth.  Add them to salad for a splash of color, taste and nutrients.  Beware; canned beets are nowhere near as good.   Buy fresh, symmetrical, dark purple beets; put them in a pot and cover them with water, then boil them for an hour or so until you can poke them easily with a fork; just like potatoes.  Once they are cool, the peel just slips right off with your hands.   

 

Rich in fiber, vitamins, minerals and low in calories, who wouldn’t want to tap into this delightful vegetable?  Here is a recipe for a delicious salad to get you off on the right foot.

Ingredients:

1 large boiled and peeled beet

½ head romaine lettuce chopped

1 medium tomato diced

1 banana pepper chopped

¼ cup gorgonzola cheese

3 tablespoons olive oil

Juice of 1 lemon

¼ small onion finely cut

1 clove garlic crushed

Serves: 4 about 2 ½ cups each.

Directions:

Put lettuce in the bottom of a big serving bowl.  Then top with beet, tomato, pepper, onion and finally the gorgonzola cheese.  In a small jar mix together olive oil, lemon juice, salt, pepper and garlic then pour on top of the salad.  Your master piece is complete.  Enjoy!

Nutrition Information:

Per one serving: 164 calories, 11g carbs, 13g fat and 19g protein.  This salad is rich in vitamin C, vitamin K, folate, and monounsaturated fats (healthy fats) just to name a few.

Weekly Weigh-in

Saturday is weekly weigh-in day for me.  Amazingly, I lost 2 pounds this week.  After the festivities of the week and the 4 day trip, I figured if I still weighed the same by the end of the week it would be a victory.  Astonishingly, my steamed leek booster diet must have done the trick.  Sometimes it takes a couple of days for the weight loss to show especially if it is real fat loss, not just water or muscle loss.  I will bask in the moment and enjoy an extra round of yoga as soon as I am over my cold.  I am 2 pounds from my gift weight; I get myself a present every time I reach a set weight but still 22 pounds from my victory weight.  My plan is to buy myself a dress I have had my eye on for awhile. 

Since I lost 2 pounds, I need to crank up on my exercise routine, especially since I wasn’t able to work out on my trip.  I will need to work on the issue next time I travel.  Maybe pack my yoga mat or better yet utilize the exercise app I have on my phone in the hotel room.  That way I don’t have any extra packing or carrying to do.  I will learn for my mistakes and move on.  Health and weight loss are a journey.

 

Diet for 2013

The New Year is around the corner and most people are pondering their New Year Resolutions. According to the Journal of Clinical Psychology weight loss and adopting a healthier lifestyle are two of the five top goals set by Americans. Here are easy to follow tips you can work around your schedule to help you reach your goals of health and weight loss:

Healthy Living Tips:

- 12 servings of fruits and vegetables a day
- Stick to serving sizes and weighing foods, get to know proper serving sizes!
- No food after 6 other than salad or fruit
- Before each meal drink 2 cups of water and eat salad or fruit first
- Only one serving at each meal
- Keep fresh fruit and veggies readily available

Objective:

Through healthy diet and exercise, lose weight and become much healthier.

Goal:

Lose one pound a week, healthy sustainable weight loss.

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