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Agenda 052511 – Beauty on the Beach
Getting Tipsy – Week 2 of 3 of Healthy Diet Tips
Enjoy your favorite foods. Putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating. Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can enjoy your favorite foods, but you must do so in moderation.
Enjoy your treats away from home. When you need a treat, try taking a walk to your local ice cream parlor or planning a family outing. By making it into an adventure, you don't have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight. And for those times you just can't get out? Stock your kitchen with fresh fruit, which can be every bit as delicious as any other dessert.
Eat several mini-meals during the day. If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging. Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight. Divide your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.
Eat protein at every meal. Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control. Diets higher in protein and moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss. Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
Spice it up. Add spices or chiles to your food for a flavor boost that can help you feel satisfied. Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much. When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.
History – Chicken
The chicken is one of the most common and widespread domestic animals. With a population of more than 24 billion in 2003, there are more chickens in the world than any other bird. Humans keep chickens primarily as a source of food, with both their meat and their eggs consumed. The meat of the chicken is a type of poultry meat. Because of its relatively low cost, chicken is one of the most used meats in the world. Nearly all parts of the bird can be used for food, and the meat can be cooked in many different ways. Popular chicken dishes include fried chicken, chicken soup, Buffalo wings, tandoori chicken, butter chicken, and chicken rice.
Chicken is also a staple of fast food restaurants. Commercially produced chicken usually has a fairly neutral flavor and texture, and is used as a reference point for describing other foods; many are said to "taste like chicken" if they are indistinctive. A Cornish game hen, also sometimes called a poussin, Rock Cornish hen, or simply Rock Cornish, is a young chicken sold whole. Despite the name, it is not game, but is a chicken. The U.S. Department of Agriculture requires that all chickens sold as Cornish game hens be no more than 2 pounds in ready-to-cook weight and nor more than 5 to 6 weeks old at slaughter. As is common in the poultry industry, store-bought hens may be either male or female specimens, despite the common usage of the word "hen" typically denoting a female.
Two kinds of poultry were generally offered: broilers or "spring chickens," young male chickens, a byproduct of the egg industry, which were sold when still young and tender (generally under 3 pounds live weight); and "fowls" or "stewing hens," also a byproduct of the egg industry, which were old hens past their prime for laying.
Appetizer – Hawaiian Calzone Dietitian's tip: Instead of topping the calzone with pizza sauce, make your own tomato relish with fresh tomatoes, garlic, basil and oregano. Serve with a fresh green salad and assorted sliced fresh fruit. By Mayo Clinic staff - Serves 4
Ingredients: 4 ounces Canadian bacon, diced 1 green onion, chopped 1 medium tomato, chopped 1/4 red bell pepper, roasted and chopped 1 1/2 tablespoons crushed pineapple, drained well 1 tablespoon fat-free honey Dijon salad dressing 1 can (10 ounces) whole-wheat bread dough, refrigerated or frozen 1/4 cup shredded mixed cheese, such as provolone, Parmesan, Romano and mozzarella 1 teaspoon olive oil 1 cup pizza sauce
Directions: Preheat the oven to 400 F. Lightly coat a baking sheet with cooking spray. In a large bowl, add the Canadian bacon, onion, tomato, roasted red pepper, pineapple and salad dressing. Mix well. On a floured surface, cut the dough into quarters. Press each piece into a circle. Using a rolling pin, roll the dough into an oval. On each oval, add the Canadian bacon mixture and 1 tablespoon cheese. Fold the dough over the filling, pressing the edges together. Crimp with a fork and place on the prepared baking sheet.
Brush the calzones with the olive oil. Bake until golden brown, about 10 minutes. Top each with 1/4 cup warmed pizza sauce and serve immediately. Nutritional Analysis - (per serving) 1 Calzone
Salad – Crab Salad Dietitian's tip: This is a lighter, zestier version of the traditional crab salad. You can substitute lemon juice and wedges for the lime juice and wedges if you prefer. By Mayo Clinic staff - Serves 4
Ingredients: 1/4 cup lime juice
Directions: In a small bowl, combine the lime juice, vinegar, sugar, cucumber and mint. Add the crab and toss to coat well. Divide the lettuce among individual plates. Top with the crab mixture. Spoon any remaining dressing over the crab. Garnish with lime wedges and serve immediately. Nutritional Analysis - (per serving)
Put it on the Side – Popovers Dietitian's tip: To make cheese popovers, add 1 tablespoon batter into the bottom of each cup. Top with 1 teaspoon Parmesan cheese and fill the cups 2/3 full with remaining batter. The Parmesan cheese adds 7 calories, a trace amount of fat and cholesterol, and 25 milligrams of sodium to each popover. By Mayo Clinic staff - Serves 6
Ingredients: 1 cup fat-free milk 1 cup all-purpose (plain) flour 1/4 teaspoon salt 4 egg whites
Directions - Preheat the oven to 425 F. Generously coat 6 large metal or glass muffin molds with cooking spray. Heat the muffin molds in the oven for 2 minutes.
In a large bowl, add the milk, flour, salt and egg whites. Using an electric mixer beat until smooth. Fill the heated muffin molds 2/3 full. Bake in the top part of the oven until golden brown and puffy, about 30 minutes. Serve immediately. Nutritional Analysis – pre serving
Main Course – Pasta with Grilled Chicken, White Beans and Mushrooms Dietitian's tip: White beans get their name from their light color. You can use any variety in this recipe, including marrow beans, Great Northern beans or navy beans. White beans are a good source of many nutrients, including iron, folate, magnesium, phosphorus and potassium. By Mayo Clinic staff - Serves 4
Ingredients: 2 boneless, skinless chicken breasts, each 4 ounces 1 tablespoon olive oil 1/2 cup chopped white onion 1 cup sliced mushrooms 1 cup white beans, cooked 2 tablespoons chopped garlic 1/4 cup chopped fresh basil 12 ounces uncooked rotelle pasta 1/4 cup Parmesan cheese Ground black pepper, to taste
Directions: Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips. In a large, nonstick frying pan, heat the olive oil over medium heat.
Add the onions and mushrooms and sauté until tender for about 5 minutes. Stir in the white beans, garlic, and basil and grilled chicken strips. Keep warm.
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Return the pasta to the pot and add the chicken mixture. Toss to mix evenly.
Divide the pasta among the plates. Garnish each with 1 tablespoon Parmesan cheese and black pepper. Serve immediately. Nutritional Analysis - (per serving)
Dessert – Chocolate Pudding Pie Dietitian's tip: These quick-and-easy chocolate pudding pies make great desserts or snacks. Instead of using sprinkles for garnish, you can top the pies with diced fresh fruit, such as strawberries or raspberries. By Mayo Clinic staff - Serves 6
Ingredients: 1 package (3 ounces) instant chocolate pudding
Directions: In a medium-sized bowl, add the pudding and milk. Whisk until evenly mixed. Cover and refrigerate until the pudding thickens, about 5 minutes. Spoon 1/3 cup prepared pudding into each graham cracker crust. Top each with 1 tablespoon whipped topping and garnish with sprinkles. Serve immediately. Nutritional Analysis - (per serving)
Lighten UP!!! Philly Steak Sandwich Dietitian's tip: Cheddar cheese is high in fat and calories, so limit the cheese to 2 tablespoons for each sandwich. For variety, use roast beef that has been rubbed with Italian seasonings. By Mayo Clinic staff - Serves 2
Ingredients: 1/2 green pepper, thinly sliced 1/2 small onion, thinly sliced 6 ounces lean roast beef, shaved 2 whole-wheat buns 1/4 cup cheddar cheese, shredded
Directions: Preheat the oven to 350 F. Lightly coat a baking pan with cooking spray. Spray a frying pan with cooking spray. Over medium heat, sauté the peppers and onions until they soften, 3 to 5 minutes. Add the roast beef and sauté for an additional 2 to 3 minutes. Place 1/2 of the roast beef mixture on each bun. Place in the prepared baking dish. Top each bun with 2 tablespoons of the cheese. Bake until the cheese has melted, 2 to 4 minutes. Nutritional Analysis – per serving.
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