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This Week’s Recipes |
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What? It’s Bikini Time? Healthy eating to get into your New Bikini!!!!
Getting Tipsy – Week 1 of 3 of Healthy Diet Tips
1. Drink plenty of water or other calorie-free beverages. People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need. If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories.
2. Think about what you can add to your diet, not what you should take away. Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day. It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food. You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce. Work vegetables into meals instead of just serving them as sides on a plate. Take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches. It is so easy to buy a variety of vegetables and incorporate them into dishes.
3. Consider whether you're really hungry. Whenever you feel like eating, look for physical signs of hunger. Am I Hungry? Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it. When you're done eating, you should feel better -- not stuffed, bloated, or tired. Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably. Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
4. Be choosy about nighttime snacks. Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea.
History – Food Pyramid History
In 1917, the first USDA food guide appeared. It was titled How to Select Foods and was written by Caroline Hunt, a nutritionist for the USDA. It ignored Dr. Atwater’s advice to limit fat and sugar intake, and instead emphasized newly discovered vitamins and minerals. Foods recommended came in 5 groups: 1. Milk and Meat 2. Grains 3. Vegetables and Fruit 4. Fatty Foods 5. Sugary foods.
There were changes to this basic guide to help families during the wartime rationing, but it wasn’t until 1940, when the first "Recommended Dietary Allowances (RDA)" was released from the National Academy of Sciences, that the USDA changed its recommendations again. During this time, many other guides were issued with contradictory advice. In 1956, because of the confusion, the multiple food group recommendations were revised to the "Basic Four" recommendation. Serving size recommendations were also added and the revisions were published in a booklet titled Essentials of an Adequate Diet..Facts for Nutrition Programs.
The 4 food groups in this document included: 1. Milk 2. Meat 3. Fruits and vegetables 4. Grain products
In 1967, CBS aired a documentary on TV, Hunger in America which reported the extent of hunger and malnutrition among low income groups in the United States. This show galvanized the American people into demanding the expansion of federal food assistance programs. In 1968, the Senate appointed Senator George McGovern to chair the "Select Committee on Nutrition and Human Needs" with the goal of wiping out hunger and malnutrition in the US. By 1969, the committee had succeeded in wiping out malnutrition, and wanting to secure further funding, it began prying into other areas of health and nutrition. With this focus, the creation of today's USDA Food Pyramid began.
Appetizer – Southwestern Potato Skins Dietitian's tip: Serve these potato skins, which are a very good source of iron, vitamin B-6 and fiber, with chunky salsa. Two tablespoons of salsa adds less than 10 calories. By Mayo Clinic staff - Serves 6
Ingredients: 6 large baking potatoes 1 teaspoon olive oil 1 teaspoon chili powder 1/8 teaspoon Tabasco sauce 6 slices turkey bacon, cooked until crisp, chopped 1 medium tomato, diced 2 tablespoons sliced green onions 1/2 cup shredded cheddar cheese
Directions: Preheat the oven to 450 F. Lightly coat a baking sheet with cooking spray.
Scrub potatoes and prick each several times with a fork. Microwave uncovered on high until tender, about 10 minutes. Remove the potatoes from the microwave and place on a wire rack to cool. When cool to the touch, cut each potato in half lengthwise and scoop out the flesh, leaving about 1/4 inch of the flesh attached to the skin. (Save potato flesh for another meal.)
In a small bowl, whisk together the olive oil, chili powder and hot sauce. Brush the olive oil mixture on the insides of the potato skins.
Cut each half of the potato skin in half again crosswise. Place the potatoes onto the baking sheet. In a small bowl gently mix together the turkey bacon, tomato and onions. Fill each potato skin with this mixture and sprinkle each with cheese.
Bake until the cheese is melted and the potato skins are heated through, about 10 minutes. Serve immediately. Nutritional Analysis - (per serving) Serving size: 4 wedges
Salad – Mixed Bean Salad Dietitian's tip: Beans are a good way to add fiber to your diet, especially soluble fiber. Generally, 1 cup of cooked beans provides 9 to 13 grams of fiber. The soluble fiber can help lower blood cholesterol. Beans are also high in protein, complex carbohydrates and iron. By Mayo Clinic staff - Serves 8
Ingredients: 1 can (15 ounces) unsalted green beans, rinsed and drained
Directions: In a large bowl, combine the beans and onions. Stir gently to mix evenly. In a separate bowl, whisk together the orange juice and vinegar. Add sugar substitute for desired sweetness. Pour the orange juice mixture over the bean mixture. Stir to coat evenly. Let stand 30 minutes before serving.
Put it on the Side – Stuffing with Cranberries Dietitian's tip: Stuffing is usually baked within the food in which it's stuffed, such as a turkey or chicken. This version bakes the stuffing separately, saving calories and fat. If you prefer extra-moist stuffing, add more chicken broth. Mayo Clinic staff - Serves 6
Ingredients: 1 cup low-sodium chicken broth
Directions: Preheat the oven to 350 F. Lightly coat a 2-quart baking dish with cooking spray. In a large skillet, heat the chicken broth over medium heat. Add the celery and onion and sauté until the vegetables are tender, about 5 minutes. Remove from heat.
In a large bowl, combine the bread cubes, parsley, tarragon, paprika, nutmeg, cranberries, water chestnuts and chopped apples. Add the onion and celery mixture. Stir to mix evenly and spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes. Nutritional Analysis - (per serving) Serving ½ cup
Main Course – Broiled White Sea Bass Dietitian's tip: Serve these broiled sea bass fillets over a bed of sautéed spinach, which adds vitamin A, folate, riboflavin, calcium and iron to your meal. If you prefer, you can substitute red snapper, halibut or cod for the sea bass. By Mayo Clinic staff - Serves 2
Ingredients: 2 white sea bass fillets, each 4 ounces
Directions: Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly spray a baking pan with cooking spray. Place the fillets in the pan. Sprinkle the lemon juice, garlic, herbed seasoning and pepper over the fillets.
Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 8 to 10 minutes. Serve immediately. Nutritional Analysis - (per serving) – Serving 1 Filet
Dessert – Cheesecake Dietitian's tip: The colorful outermost layer of the lemon, called the "zest," is full of essential oils that contribute lively flavor and aroma to this recipe. Remove the zest by grating it with the fine rasps of a hand-held grater to form fine particles. By Mayo Clinic staff - Serves 8
Ingredients: 2 tablespoons cold water
Directions: Combine water, gelatin and lemon juice in blender container. Process on low speed 1 to 2 minutes to soften gelatin. Add hot milk, processing until gelatin is dissolved. Add egg substitute, sugar, vanilla and cheese to blender container. Process on high speed until smooth. Pour into 9" pie plate or round flat dish. Refrigerate 2 to 3 hours. If you wish, top with grated lemon zest just before serving. Nutritional Analysis per serving. Serves 8
Lighten UP!!! BBQ Chicken Pizza Dietitian's tip: Vegetables, lean chicken breast and calcium-rich low-fat cheese makes this pizza a healthy, well-balanced meal. By Mayo Clinic staff serves 4.
Ingredients: 1 cup pizza sauce
Directions: Preheat the oven to 400 F. Spread the sauce evenly over the pizza crust. Add the pepper, tomato, mushrooms and chicken. Drizzle barbecue sauce over the pizza and top with cheese. Bake about 12 to 14 minutes. Cut the pizza into 8 slices and serve immediately. Nutritional Analysis – Per Serving = 2 slices
ers, rinsed and chopped 6 anchovy fillets, rinsed and finely chopped 1 tablespoon grated lemon zest 1 tablespoon chopped fresh flat-leaf (Italian) parsley 1 tablespoon chopped fresh basil 1/2 teaspoon red pepper flakes (optional)
Directions: In a large, nonstick saute or frying pan, heat the olive oil over medium-high heat. Add the shrimp, sprinkle with the salt and black pepper, and cook for about 3 minutes. Turn the shrimp and cook until opaque and pink, about 2 minutes longer. Transfer to a bowl and keep warm.
Add the wine and deglaze pan, stirring with a wooden spoon to scrape up any browned bits. Add the fresh and sun-dried tomatoes and the garlic. Reduce the heat to medium and simmer until the tomatoes are tender, about 3 minutes.
Add all the remaining ingredients and cook for about 2 minutes longer to allow the flavors to blend. Return the shrimp to the pan and toss well to coat. Nutritional Analysis (per serving) Serves 4.
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