Cook’s Corner: Chicken Crusted with Almond and Flax

 

 

Chicken Crusted with Almond and Flax

This recipe for lean chicken features a wonderful crust of almonds and flax with no frying. Almond butter can amp up the marinade, along with garlic and some classic herbs. Add a little kick (or a lot) with cayenne pepper and paprika. Flaxseed contains the plant form of omega-3 fats. Scientists generally agree that including more omega-3s (also found in cold water fish) in our diet provides heart health benefits. Flax is currently being studied for its impact on breast cancer.

Makes 4 servings.

Per serving: 210 calories, 11 g total fat (1.5 g saturated fat), 3 g carbohydrate,
25 g protein, 2 g dietary fiber, 300 mg sodium.

• 4 (4 oz.) boneless chicken breasts
• 1/4 cup almond meal (crushed almonds may be substituted)
• 2 Tbsp. ground flax meal
• 1/2 tsp. salt
• 1 Tbsp. olive oil
• 1 Tbsp. almond butter, optional

• 1 tsp. lemon juice
• 2 cloves garlic, minced
• 1/4 tsp. cayenne pepper or to taste
• 1/4 tsp. paprika
• 1 tsp. dried parsley
• 1 tsp. dried thyme
• 1 tsp. dried basil
• 1 tsp. dried oregano

Directions

1. Preheat oven to 350 degrees.
2. Using kitchen mallet, pound breasts uniformly flat, if desired.
3. Combine almond and flax meal and salt in small bowl and stir to mix uniformly.
4. Combine oil, almond butter (if using), lemon juice, garlic and all spices and herbs in medium bowl. Mix thoroughly. Add chicken to mixture and let marinate for at least 5 minutes.
5. Remove chicken from marinade and place on baking dish. Sprinkle half of almond-flax mixture evenly over chicken. Pat each breast with your hand to ensure it adheres and forms a crust. Gently turn over each breast, being careful not to disturb coating, and repeat the process using remaining almond-flax mixture.
6. Bake 25 to 30 minutes or until meat thermometer reaches 165 degrees F when inserted into chicken.

Source:  Health e recipes

Follower Sunday & Monday: Thank You Readership! Awesome Dietitian Nancy Clark Has Developed Yummy “Thick & Frosty Milkshake” Recipe

 

 

Nancy Clark

About Nancy

Nancy Clark MS RD CSSD is author of the best selling Nancy Clark's Sports Nutrition Guidebook. This milkshake recipe is one of many yummy recipes in the book. Nancy has a private sports nutrition practice in the Boston area. She counsels the spectrum from casual exercisers and professional athletes, helping them win with good nutrition. Her website offers more information: www.nancyclarkrd.com

© Copyright 2010. All Rights Reserved. Recipe Developed and Reprinted with Permission of Nancy Clark’s Sports Nutrition Guidebook.

Thick & Frosty Milkshake

Yield: 1 serving

Ingredients:

1) 1 cup low-fat milk

2) 1/4 cup instant pudding

3) 1/4 cup powdered milk mix

4) 3 ice cubes

Optional: 1/2 to 1 cup (frozen) fruit chunks

Preparation:

1) Place all ingredients in a blender.

2) Blend until smooth.

This thick and tasty milkshake is a healthful alternative to ones made with ice cream. The instant pudding adds a nice thick texture and the ice cubes make it frosty and refreshing. I like to make these for my kids—an enjoyable way to boost their protein and calcium intake. By varying the flavor of the pudding (vanilla, lemon, chocolate), you can create numerous variations. You can also add fruit (preferably frozen chunks) for extra nutritional value.

Note: The shake thickens upon standing; you can add more (or less) pudding mix, depending on how thick you like your shakes. If there are pieces of ice cubes remaining in the shake, worry not—they’ll just keep the beverage cool.

Nutrition Information:

Total Calories: 280; Carbohydrates 55; Protein 15; Fat —

Follower Sunday: Thank You Readership! London RD Shares Her Heart & Brings a Jalapeno Black Bean Burger to “From A Dietitian’s Perspective”

Renee Rogers

About Renee

Renee Rogers, RD, LDN. I am a registered and licensed dietitian passionate about nutrition, health, but most of all happiness.  I believe that what you put into your body affects how you feel, look, and go about your daily routines.  Improving your eating habits will improve your overall quality of life.  Therefore, I am devoted to teaching proper nutrition and educating on healthy habits, so people can go out and live the happy, healthy life they deserve. www.reneerogers.com

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Renee Rogers.

Yield: Makes 3medium-sized patties

Jalapeño Black Bean Burger

These easy to make burgers require few ingredients and are so delicious.

© Photo Courtesy Renee Rogers

Ingredients:

1) 1/4 cup dry rolled oats

2) 1/4 cup sliced almonds

3) 1 (15-ounce) can black beans, rinsed and drained (about 1.5 cups)

4) 1 tablespoon extra virgin olive oil

5) 2 carrots, peeled and grated

6) 1 jalapeño, seeded and minced

7) 2 tablespoons diced white onion

8) Dash of hot sauce (optional)

9) Sea salt and pepper to taste

Preparation:

1) Preheat oven to 350°F.

2) In a food processor, pulse raw oats and almonds until finely chopped. In a medium sized bowl, mash the black beans with a fork until thick and pasty. Stir in oat and almond mixture, grated carrots, jalapeño, onion, hot sauce, salt, and pepper. Form into 3 patties. Place patties on a baking sheet and bake for 25-30 minutes, flipping once.

Recipe Note: To grill: simply cut the baking time in half and grill for 8-10 minutes.

Nutrition Information:

Nutrition facts per serving (1 patty): 246 calories, 9 g total fat, 1 g saturated fat, 69 mg sodium, 32 g total carbohydrates, 8 g fiber, 11 g protein

© Photo Courtesy Renee Rogers

Guest Chef Erin Macdonald, RD Rocks with Blueberry Crisp

Erin Macdonald

About Erin

Erin Macdonald, R.D.
Nutrition, Fitness, and Wellness Coach
President and Co-founder, U Rock Girl!
www.urockgirl.com
Private Practice, Complete Wellness, NOW!
www.ErinMacdonaldRD.com
email: ErinMacdonaldRD@aol.com
cell: (818) 458-1487
Office: 26671 Aliso Creek Road, Suite 304
Aliso Viejo, CA 92656
(949) 389-9409

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Erin Macdonald.

Yield: Serves 6 (1 cup) servings

Blueberry Crisp

BLUEBERRY CRISP

The beauty of this recipe is that you can make it with almost any type of fruit, whatever is in season. I’ve done peaches, nectarines, plums, apples, pears, mixed berries, and combos (peach/blackberry, peach/plum/nectarine, apple/pear, apple/cranberry) and they all turn out great. It’s also a fantastic way to use fruit that’s unripe, as the high-temperature roasting draws out the water and concentrates the sugar, all without adding any additional sugar or sweetener to the dish. Zest is always a nice touch as it adds a ton of flavor.

Ingredients:

1) 4 cups fresh organic blueberries

2) Zest of 1 lemon

3) Juice of 1 lemon

4) 1 tsp. cornstarch

5) ¼ tsp. ground cinnamon

6) ½ cup granola (I like to use Nature’s Path Organic hemp Plus Granola)

7) 1 tsp. vanilla extract

8) ½ cup nonfat plain Greek yogurt

9) 2 tsp. agave nectar

Preparation:

1. In a large mixing bowl, combine the blueberries, ½ of the lemon zest, the lemon juice, cornstarch, and cinnamon. Spoon into 4 individual-sized ramekins. Cover each ramekin with aluminum foil and place on the bbq over medium heat. Cover the bbq and cook 20 minutes or until the blueberries collapse and liquid is bubbling.

2. While the blueberries are cooking, combine the rest of the lemon zest with the vanilla extract, Greek yogurt, and agave nectar. Set aside.

3. Remove the foil from the blueberries and add 2 tbs. granola to the top of each ramekin. Cook an additional 5 minutes, uncovered. Remove the ramekins and top each with 2 tbs. yogurt mixture. Serve.

Nutrition Expert & Guest-Chef Gretchen Scalpi, RD Shares “Caribbean Kiwi Salsa” with “From A Dietitian’s Perspective”

Gretchen Scalpi

About Gretchen

Gretchen Scalpi, RD, CDE. Gretchen Scalpi has worked in the nutrition field for over 25 years and promotes good nutrition and wellness as an entrepreneur, cookbook author, health and wellness coach, consultant and speaker. She is a Registered Dietitian, Certified Diabetes Educator, and Wellcoaches® trained coach. Gretchen opened her wellness coaching and private nutrition practice in 2002, and has expanded to two office locations in New York's Mid-Hudson Valley. Her practice provides individual nutritional counseling, health, and wellness coaching in the areas of diabetes, weight management, food sensitivities, gastrointestinal disorders, and general wellness. She also offers wellness and weight management packages and classes where clients receive coaching guidance every week to help them reach their health and wellness goals. Gretchen is author of the “The Everything Diabetes Cookbook, 2nd ed.” and “The Everything Guide To Managing and Reversing Pre-Diabetes." You can find Gretchen at the following addresses:

http://www.nutritionxpert.com

http://www.facebook.com/NutritionandWellnessCoaching

http://www.twitter.com/gscalpiRd_CDE

http://www.linkedin.com/profile/view?id=42473149&trk=tab_pro

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Gretchen Scalpi.

Yield: Serves 6

Caribbean Kiwi Salsa

© Photo Courtesy Gretchen Scalpi

Caribbean Kiwi Salsa - Serves 6

Ingredients:

1) 1 cup kiwi, peeled and chopped

2) 1 cup pineapple, chopped

3) 1 cup mango, peeled and chopped

4) 1/4 cup red onion, chopped

5) 1 cup red bell pepper, chopped

6) 1/3 cup black beans, cooked (or rinsed & drained if canned)

7) 2 Tb. fresh cilantro, chopped

8) 2 Tb. lime juice

9) 1/2 tsp. chili powder

Directions:
1. Mix all ingredients together in medium bowl
2. Chill at least 2 hours before serving.

Nutrition Information:
Calories: 79, Protein: 2g, Fat: 0g, Carbohydrates: 19g, Cholesterol: 0g, Fiber: 3g, Sodium: 28g

Visit at nutritionxpert .com thanks,

Anthony

Another Great Recipe from Dietitian, Lorraine Huntley, M.Ed., RD, LD: Avocado & Blueberry Fruit Salad

Lorraine Huntley

About Lorraine

Lorraine Huntly, M.Ed.,RD, LD. Lorraine Huntley, M.Ed., RD, LD, is a nutrition and fitness expert in Edwardsville, IL and the owner of Right Balance, LLC ~ Nutrition and Fitness Consulting, a private practice whose mission is to provide nutrition and fitness information and education to people within the community. She is licensed and registered as a dietitian with the State of Illinois and a member of the American Dietetic Association.

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Lorraine Huntly.

Yield: Serves 6 (1 cup) servings

Avocado & Blueberry Fruit Salad

1) 1 large ripe avocado, cut into slices

2) 2 cups fresh blueberries, rinsed and drained

3) 2 cups apples, Red Delicious, peeled and diced

4) 2 cups fresh mango, diced

5) 2 Tbls chives, chopped

6) 2 Tbls walnuts, chopped and toasted

Dressing:

1) 2 Tbls agave nectar

2) 1/4 cup vanilla low-fat yogurt, Stonyfield Farms®

3) 1/2 tsp. ground cinnamon

4) 1/4 cup fresh orange juice

5) 1/8 tsp. ea: salt and pepper

Preparation:

1) Whisk together dressing ingredients and set aside.

2) Place avocado, blueberries, apple, and mango in medium bowl.

3) Toss with dressing.

4) Sprinkle with chopped chives and walnuts.

Nutritional Facts per serving:

Calories: 197; Total Fat: 7gm; Carbs: 34gm; Protein: 3gm; Fiber: 6gm; Sodium: 14mg

Dietitian, Nutrition & Fitness Expert Wow’s with Mango & Strawberry Salad

Lorraine Huntley

About Lorraine

Lorraine Huntly, M.Ed.,RD, LD. Lorraine Huntley, M.Ed., RD, LD, is a nutrition and fitness expert in Edwardsville, IL and the owner of Right Balance, LLC ~ Nutrition and Fitness Consulting, a private practice whose mission is to provide nutrition and fitness information and education to people within the community. She is licensed and registered as a dietitian with the State of Illinois and a member of the American Dietetic Association.

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Lorraine Huntly.

Yield: Serves 6 (1/2 cup) servings

Mango & Strawberry Salad

Ingredients:

1) 3 cups strawberries, sliced

2) 3 cups mango, sliced

3) 3/4 cup walnuts, chopped

4) 1 1/2 Tablespoons apricot brandy or orange juice

5) 1 Tablespoon freshly squeezed lemon juice

Preparation:

1) Combine all ingredients in a medium sized bowl.

2) Toss to combine.

Cook’s Corner: Anthony’s Shells with Clam Sauce

Ingredients:

Pam Spray

8 Scallions, diced

3 garlic cloves, minced

1/4 teaspoon of red crushed red pepper flakes, if desired

3 cans chopped clams, drained ( reserve liquid)

1/2 cup chicken broth

2-3 tablespoons Basil

1 Tablespoon oregano

Cooked shells per package directions

Parmesan Cheese, as desired

 

Directions:

• Spray a large nonstick skillet with nonstick cooking spray; heat. Add the scallions, garlic and red pepper flakes; cook, stirring as needed until softened 2-3 minutes.
• Add the clams, the reserved liquid,chicken broth, oregano; bring to a boil. Reduce the heat and simmer, uncovered. until the liquid is reduced bu on-third, 10-12 minutes.
• Place the shells in a large serving bowl; add the clam sauce and toss to coat.  Serve, sprinkled with the cheese, if desired.

15 Alarming Facts About Eating Disorders in College

Despite the bounty of information at its disposal, mainstream society still doesn’t exactly understand mental illness…

Eating disorders especially end up on the receiving end of frequent stereotyping and misunderstanding — a very dangerous phenomenon, considering how they can quickly turn fatal when left unchecked. College students comprise the condition’s largest demographic, so educating both students and the society they inhabit is crucial for their health, happiness and safety. By no means should one take this article as anything even remotely approaching medical advice. Rather, use it as an introduction to a few facts about bulimia, anorexia, binge eating disorder and EDNOS (eating disorder not otherwise specified). From here, make further inquiries into the realities faced by sufferers and the people who love them. Making an effort to empathize with their plight might very well save lives someday.

1. It’s not just women who suffer: Eating disorders are often stereotyped as the exclusive realm of the lady folk — a dangerous mindset preventing male victims from receiving necessary psychotherapy. In reality, between 1% and 7% of college-age men suffer from anorexia, bulimia, binge eating disorder or EDNOS. But the numbers might actually sit higher than that, as stigmas unfairly painting the diseases as inherently feminine prevent them from admitting the problem and seeking out the mental help needed to survive.

2. The staggering majority of female college students diet: Ninety-one percent in fact, regardless of whether or not they genuinely need to be concerned about their weight. Not all diets are eating disorders, nor do all eating disorders manifest themselves as extreme dieting. Such conditions don’t always necessarily stem from a desire to be thin, of course, but overlap does occur. Some cases — though in no way every — do begin life as obsessive dieting, so it is relevant to look at statistics reflecting this.

3. College women are even more vulnerable to eating disorders than one would think: By this point, most people are aware that women between the ages of 17 and 24 are the most likely to be treated for and diagnosed with an eating disorder. In the general public, the statistic posits about 15% of this demographic suffers. But once college factors into the equation, it shoots up to 40%. Hardly surprising, considering the significant amount of stress involved — especially in cases where eating disorders manifest as a coping mechanism.

4. It’s often comorbid with other disorders: In college and the real world alike, eating disorders rarely wreak havoc alone. Anorexia, bulimia, binge eating disorder and EDNOS usually co-exist with depression, anxiety, substance abuse and/or compulsive issues. Oftentimes, the symptoms associated with these conditions are signs of something larger and more serious at play than just problems with diet and nutrition. Social stigmas against anything above a size 6 are only a very minute facet of a far more complex mental health problem.

5. Relationships impact eating disorders: And not just those where one or more partners spout off abusive rhetoric about body shape and size, either. Individuals in unhealthy relationships, whether they be overly clingy or outright physically traumatic, run a much higher risk of suffering from eating disorders than their peers enjoying more stable ones. The depression and anxiety associated with such unfortunate arrangements can trigger these conditions as a means of calming and forgetting the issue at hand.

6. Sexual assault and rape victims are more likely to develop eating disorders: This correlation exists outside of college campuses, however, but the demographic most vulnerable to eating disorders also happens to be more likely to end up sexually assaulted and raped. Thanks to an unforgiving society that shames and guilt trips female and male victims alike, anxiety and depression run rampant. So it makes sense that eating disorders would also plague them at a higher rate, as bulimia, anorexia and the like provide immediate (albeit unhealthy and nonviable) comfort for a persistent problem.

7. Binging and purging may correlate with previous suicide attempts: At least one study suggests that eating disorder victims engaging in a binge-and-purge pattern are more likely to have previously attempted suicide. Those with anorexia are more likely to suffer from suicidal thoughts. Again, a broader study sheds considerable light on the experiences of a smaller demographic. Because of the staggering amount of college students crushed beneath eating disorders, it makes sense that many of them would suffer from the accompanying suicidal ideas and behaviors as well.

8. Nutrition facts can actually trigger victims: Newsweek ran an article about eating disorders on campus in 2009, opening with a particularly poignant perspective most people — in college or otherwise — might never consider. For the eating disordered, seeing campuses publicly display nutrition facts run the risk of triggering trauma during the recovery period. Those whose conditions manifest themselves as obsessive dieting and calorie-counting are especially vulnerable, as exposure to such information reminds them of their destructive obsession. Harvard University removed calorie count cards from its dining halls out of respect for its disordered students.

9. A staggering amount of victims vomit, resort to extreme diets and/or use laxatives: Whether suffering from bulimia, anorexia, EDNOS or some combination thereof, 38% of college students (both male and female) have forced vomiting, used laxatives and/or extreme vomiting in order to lose weight. Researchers think an increased emphasis on combating obesity might influence their harsh decisions, although plenty of other issues — such as the previously-mentioned depression, anxiety and sexual violence victimhood factor into it as well.

10. A fringe eating disorder movement actively encourages the disease: Neither the Pro-Ana nor Pro-Mia movements typically go out and recruit members, but they do dangerously encourage disordered eating habits. Most — but not all — adherents are either in college or of college age, and the philosophy paints the truly horrifying disease as a lifestyle choice to be accepted rather than a mental illness to be treated. Communities both online and off trade "thinspiration" pictures, advice and encouragement for the fastest (and oftentimes most devastating) weight loss tips. It’s an extremely destructive mindset, one colleges must take more seriously and address more often.

11. Binge eating disorder is a real thing: Most individuals and organizations typically think of bulimia and anorexia when the subject of eating disorders crop up. But binge eating disorder — an often overlooked member of the family — can also cause serious problems during the college years (and beyond). Stemming from the exact same anxiety, depression and stress as conditions seeking thinness, BED instead involves taking in too much food as a coping mechanism.

12. Twenty is the most common age of onset: Around 86% of bulimics estimate they first experienced symptoms at age 20. Between the ages of 16 and 20, the number drops to 43%. By freshmen year, between 4.5% and 18% of female and .4% of male students start classes with a history of bulimia, compared to 1% for women with anorexia. Once again, the reasons behind why this happens are as varied as the victims themselves, though the dangers remain the same.

13. Anorexia and bulimia kill more than people realize: Between 10% and 25% of anorexia patients die because of complications arising from the condition. The full recovery rate of eating disorders in general sits at a sadly low 60%, with 20% only partially coming back and 20% never healing at all — or making only negligible progress.

14. Race might have an effect on how eating disorders manifest: Research published in the International Journal of Eating Disorders noted at least one difference in the way weight loss-related eating disorders occur in white and African-American female college students. Many members of the latter demographic typically struggled with real weight and size problems and suffered worse the more they absorbed themselves in mainstream society. Their Caucasian counterparts rarely experienced onset because of a preexisting weight condition. Both, however, frequently exhibited the signs and symptoms of depressive, anxiety or compulsive issues alongside their eating disorders.

15. Online intervention might be a valid prevention option: For the harried, college-aged eating disordered, an online psychiatric regimen might very well pique their recovery. Developed at Stanford University, the online program sought out high-risk women — specifically, college-aged women — and effectively prevented many from slipping into anorexia, bulimia or EDNOS. Participants with a BMI at 25 or over did not develop any eating disorder symptoms after 2 years, compared to 11.9% of their peers. Amongst women already suffering the early stages, 14% ended up diagnosed with an eating disorder within 2 years, compared to 30% of nonparticipants. The program, consisting of reading materials, moderated discussions and daily journals, might very well fulfill a valuable role on college campuses and beyond.

Source:  Kaitlyn Cole: Online Universities.com

Follower Sunday: Thank You Readership! Chef Joshua Ogrodowski Wows with Apple Burgers

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe. To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.” It is also a way to “Pay it Forward.” Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you. It is my pleasure to introduce this week, my Guest-Chef, Joshua Ogrodowski.

Chef Joshua Ogrodowski

The art of cooking has been apart of my life ever since I was a kid. As early as ten years old, I would wake up early to make breakfast for my family. During the holidays I loved to help out with smoking the turkey or even preparing some of the side dishes. Eventually, I enrolled in culinary art classes during my senior year of high school. Everything fell into place right after high school. Well for the most part. After a semester at Alfred State University studying culinary arts, I decided to work for five years since most businesses were looking for some kind of experience. I worked a majority of those years in school food service. But, before going back to college, I worked three months for a country club cooking on the line. Soon after my freshman year, I returned for another summer at the club increasing my rank to Sous chef, which entitled me to cater wedding parties, golf tournaments and high school reunions. During my sophomore year, I was looking for a change. I had a passion for cooking which no one could erase, but I also carried a sense of care for others. I wanted to help the less fortunate enjoy food as much as I did. People who wanted to be more specific with their diet or people who had a disease were the types of people I wanted to cater to. It’s a step I was willing to take, so I decided to enroll in the culinary nutrition field. Today, I’ve grown more knowledge about dietetics and am hopeful that these recipes both satisfy your palate as well as your specific dietary requirement. And even if you may not have a certain dietary eating pattern, please feel free to practice your culinary skill. Most of these recipes are vegetarian base since I’ve practiced that eating pattern for five years. Please email me your thoughts (jjoger@hotmail.com).

© Apple Burgers

Developed and reprinted with permission by Joshua Ogrodowski

These burgers drive a sweet, tart, and slightly crunchy taste. Although the thought may not be appetizing, the taste is far more uplifting.

Yield: 4-6, 2 oz. burgers

Ingredients:

2 each Granny Smith apples

1 cup Onion, minced

2 cups Panko Bread crumbs

1 each Green Pepper, seeded and chopped

1 tablespoon Fresh ginger, minced

2 cups Basmati rice

6 tablespoons Rolled oats, ground

½ teaspoon Kosher salt

1 pinch Fresh cracked black pepper

2 tablespoons Canola oil

Method of Preparation:

1. Squeeze some of the juice out of the apples, then place in a bowl with onions, bread crumbs, green bell pepper, ginger, rice, 3 tablespoons of oats, salt and pepper. Mix well

2. Heat the oil in a frying pan, over medium heat.

3. Shape mixture into patties adding more bread crumbs if necessary. Coat with remaining 3 tablespoons of oats.

4. Fry in 1 tablespoon of oil over medium heat until golden brown, 2-3 minutes per side.

Chef’s Notes: This vegan recipe can be doctored with textured vegetable proteins to add more nutrients and a savory taste. Since apples are in season, any substitution can be used for this recipe like a Macintosh or an Empire

Nutritional Analysis: Per Serving

Calories: 126 kcal Carbohydrates: 25 g Folate: 31 mcg

Total Fat: 1 g Fiber: 2 g Calcium: 33 mg

Saturated Fat: .21 g Cholesterol: 0 mg Iron: 1 mg

Protein: 4.39 g Vitamin B-12: .05 mg Sodium 100 mg

Beat Summer’s Heat with Fresh Fruits & Vegetables

Christine Gerbstadt, MD, RD

There’s a lot to love about summer—warm weather, long days and all that outdoor time with love ones.  Unfortunately,  the season also poses risks, especially if you have diabetes.

All that sun, heat and humidity can cause dehydration and heat exhaustion.  Symptoms include dizziness, excessive sweating muscle cramps, headache, rapid heartbeat and nausea and, if left untreated heat exhaustion can escalate into heatstroke, a potentially life-threatening condition that requires a doctor’s attention.

Good nutrition can help keep you safe from heat-related ailments.  In addition to seeking shade instead of direct sun and avoiding strenuous physical activity during the hottest hours of the day, keep yourself safe by drinking sugar-and caffeine-free fluids throughout the day and stock up on fresh produce.  The season’s delicious bounty will help you:

• Hydrate with fresh fruit.  Summer is the peak season for refreshing and replenishing melons, berries, peaches and nectarines.  Their high water content will help cool you down even on the hottest days.
• Stay energized with good carbs.  Carbohydrates have gotten such a bad rap lately, you may believe you have to steer clear of fruit. Nothing could be further from the truth.  Carbohydrates are your body’s main source of energy, and you can surely eat a serving (one medium piece of fruit or 1/2 cup juicy water melon (5.5 g carbohydrates); a medium peach (14.5g) 1/2 cup sweet-tart blackberries and raspberries (7g) and other summer fruits.
•  Protect yourself with vitamins and antioxidants. Summer fruits—and vegetables like arugula, cucumbers, zucchini and squash—are also great sources of vitamins C and A.  C is a powerful antioxidant that helps combat the adverse effects of free radicals from sun exposure, pollution (like grill smoke) and some processed foods.  Vitamin A is essential form maintaining healthy skin.   In addition, red fruits such as water melon and tomatoes are sources of the antioxidant lycopene, shown in a recent University of Manchester study to help protect against sunburn damage.

Source: Christine M.D., RD, CDE Spokesperson for the American Dietetic Association

Cook’s Corner: Easiest Ever French Toast

1 1/2 Tablespoon I Can’t Believe It’s Not Butter! Spread

1 Tablespoon firmly packed dark or light brown sugar

1/4 tsp. ground cinnamon

4 slices whole grain bread, toasted

 

Combine I can’t believe It’s Not Butter! Spread, brown sugar and cinnamon in small bowl.  Spread on hot bread.

TIP:  The spread can be doubled and made ahead. Store covered in refrigerator.

Nutrition Information Per Serving:

Calories 220, Calories from Fat 70, Saturated Fat 2g,

Trans Fat 0g, Total Fat 8g, Cholesterol 0mg, Sodium 290mg

Total Carbohydrate 30g, dietary Fiber 4g, Protein 7g

Vitamin A 8%, Vitamin C 0%,Calcium 6 %, Iron 8%

 

Source:  10 Simple Steps to Make Good Habits More Delicious-Dietitian-Approved Guide

Happy Father’s Day: June 19, 2011

This article is reprinted from Father’s Day June 2009

Dads with challenges, and, a Health-e Recipe

by Anthony J Sepe

Dads facing new challenges

This post is in memory of my dad. I love you and miss you. There is work; there is family; there is demand, which must be balanced. The third Sunday in June offers a predictable tradition: Dad’s favorite meal and maybe a necktie, aftershave and a card.

The challenges of fatherhood on the other hand, are changing at wrap speed. Parents’ roles overlap or flip-flop entirely. The marriage demands attention—and all that is going on in the anxiety-laden context of rising taxes, high fuel prices, and constant belt-tightening, and raising children.

Valuing family over career reflects a vital shift in attitude, but it appears that so much of men’s identification is packaged in being good providers for their families. Dad is more than an ATM. Dad is more than running to him when mom says ‘no.’ Dad is more than his laughter or joke or two, or three. Dad is special because he, too, brought life into this world. Lest we not forget: everyone of us face challenges, too. We face challenges about whether or not to make the proper choices to eat healthy, daily. Ask yourself: do I want this,which is healthy for me or do I want that, which is not so healthy for me. Only you know. Therefore, most of you know that Weight Watcher’s is very near and dear to my heart because I used to teach the program classes, and here is a Health-e recipe to help you on your way:

Baked Red Snapper

1 tablespoon olive oil, divided

4 (8 oz.) red snapper fillets

1 medium onion, thinly sliced into rings

2 plum tomatoes, thinly sliced

1 green bell pepper, seeded and thinly sliced

METHOD:

1. Preheat oven to 375 degrees. Brush x9 baking dish with 1 teaspoon of the oil. Arrange the fish fillets in dish;brush with remaining 2 teaspoons oil. Arrange onion over fish; top with tomatoes and bell pepper.
2. Cover dish with foil;bake until fish flakes easily with a fork, about 20 minutes.

Nutrition Information

280 calories, 6.4g fat,1.4g fiber

Makes 4 Servings; 6 Points per serving

Source: Weight Watcher’s

Enjoy!

Happy Father’s Day,

-Anthony

9 Health Reasons You Should Be Eating Less Meat

 

For centuries, meat has been an essential part of the human diet and has made its way into just about every meal. Now researchers have discovered that a high-protein diet, consisting largely of meats, may not be as healthy as once thought. The saturated fats, sodium content and antibiotics in meat may be the culprit for the number of diseases, cancers and illnesses occurring in those who eat it on a daily basis. Simply eating less meat may be the key to preventing these health problems, and here are 9 reasons why you should cut back today:

1. You’ll live longer: Although eating less meat may not necessarily add years to your life, it can prevent a premature death. Cutting back on red meat and processed meats may reduce your risk of developing heart disease and cancer, the two biggest killers of Americans. Red meat contains a high amount of saturated fat, which raises bad cholesterol levels and can increase your blood pressure making you more prone to having atherosclerosis, stroke and heart attack.
2. You’ll reduce the risk for heart disease and diabetes: Eating fewer processed meats can have a significant impact on your health. Cutting back on bacon, sausage, hot dogs and cold cuts can reduce your risk for cardiovascular disease and help prevent diabetes. These meats contain a large amount of sodium and saturated fats, which can contribute to colorectal cancer, kidney problems and congestive heart failure.
3. You’ll reduce the chances of getting a bacterial infection: Eating less or no meat at all may be your best defense against the drug-resistant superbugs that are appearing in supermarket meats these days. Antibiotic-resistant Staphylococcus aureus (MRSA) has been popping up in raw beef, chicken, turkey and cow’s milk, therefore, increasing the risk for hard-to-treat bacterial infections in humans. Staphylococcus aureus thrives in open wounds rather than in the gut, so handling meats contaminated with this strain of bacteria increases your chance for infection if you don’t take proper measures to protect your hands and cook your food thoroughly.
4. You’ll increase Vegetable and fruit consumption: For years, Americans have been falling short of the recommended daily servings of fruits and vegetables. Diets rich in fruits and vegetables can help lower the risk of obesity and certain chronic diseases, as well as reduce your chances of having heart disease, diabetes and some cancers. If you choose to eat less meat, you’ll have more opportunities to increase your fruit and vegetable consumption and reap the health benefits.
5. You’ll reduce the risk of osteoporosis: Eating less meat may reduce your risk of developing osteoporosis by maintaining a healthy bone density. Meats have been shown to leach calcium from bones, which can become a serious problem for the elderly. Low bone density can make people more susceptible to bone breaks and fractures with age. Therefore, cutting back on meat consumption and maintaining a healthy calcium intake can help reduce the risk of osteoporosis.
6. You’ll lose weight: Eating less meat may be the ticket to losing those extra pounds and maintaining a healthy weight. High-protein diets may be the culprit of weight gain and the reason why people can’t shed the unwanted pounds. Of course, exercise and lifestyle play a major role in the weight loss process, but cutting down on your daily meat consumption may help you lose the weight faster.
7. You’ll get enough protein: Increasing your meat consumption to get enough protein in your diet is not necessary. In fact, most people get enough protein from their diets without needing to add more meat to the mix. Cutting back on your meat consumption will not make a big difference in your protein intake or your health. Try replacing the meat you would have been eating with another high-protein source like eggs, milk, tofu or cottage cheese.
8. You’ll lower your cholesterol: Eating less meat can have a significant effect on your cholesterol. The saturated fats in meat raise LDL (bad) cholesterol levels, which can increase your risk of cardiovascular disease, heart attack or angina. Reducing your meat consumption and replacing it with more fruits and vegetables can help lower your bad cholesterol levels and raise your good cholesterol levels.
9. You’ll reduce the risk of bowel cancer: Bowel cancer, also called colon cancer, is a deadly killer that takes thousands of lives every year. One important way to reduce your chances of developing bowel cancer is to eat less meat. Cutting back on meat, specifically red meat and processed meat, can significantly lower your chances of getting colon cancer because you’ll be lowering your fat intake.

Source:  Roxanne McAnn. Nursing Degree.net 20110614

Men: From Beer to Brain Food—American Dietetic Association Website offers Updated Nutrition and Health Information !

FROM BEER TO BRAIN FOOD, AMERICAN DIETETIC ASSOCIATION WEBSITE OFFERS UPDATED NUTRITION AND HEALTH INFORMATION FOR MEN

CHICAGO – Attention men: Beer (consumed in moderation) can have health benefits.

An article on links between beer and heart health is just part of a revamped section on men’s health that can be found on the American Dietetic Association’s website at www.eatright.org/menshealth.

Health, strength and energy are hot topics, especially for males of virtually any age. For that reason, men need reliable resources that communicate accurate nutrition messages.

“Sometimes men do not like to ask questions, but they want answers – and ADA’s website site has added new and exciting content for men,” says registered dietitian Ethan Bergman, president-elect of the American Dietetic Association.

ADA’s online men’s health section has the science-based information that men can trust to help them lead healthier lives. “You can use the positive information on ADA’s website to transform your life,” Bergman says.

Registered dietitians say men’s questions, interests and needs regarding food and nutrition tend to focus on such areas as being healthier; looking good; performing at their best; having more energy; recovering from injuries and learning how they can excel through healthy eating and activity habits.

Men’s health runs the gamut from muscle-building while eating a vegetarian or primarily plant-based diet, to fueling before and after workouts to eating well throughout the decades of life.

“A healthy heart is something every man thinks about – or should,” Bergman says. “So, what guy won’t want to read about links between moderate consumption of beer and heart health?”

All the men’s health information on ADA’s website has been reviewed by the food and nutrition experts – registered dietitians who are members of ADA. The site includes new articles on:

• Building muscle for the vegetarian
• Fish and brain function
• The best foods for a man in his 20s, 30s, 40s, 50s, 60s and beyond
• Grilling and eating lean for a “six-pack

• Weekend baseball warrior nutrition tips
• Best foods before and after workouts
• Eating fat to get lean
• Top snacks for runners
• Eating right when money’s tight.                                                                                                      

“ADA’s new web content offers cutting-edge nutrition solutions for all men,” Bergman says. “By educating men – and our family members and loved ones – we can encourage positive eating and lifestyle changes for men at every age.”

 

The American Dietetic Association is the world’s largest organization of food and nutrition professionals. ADA is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the American Dietetic Association at www.eatright.org.

Media contact: Ryan O’Malley, Allison MacMunn

800/877-1600, ext. 4769, 4802

media@eatright.org