Chicken Parmesan SubWe can disagree on whether a chicken parm sandwich should be known as a “sub,” “hoagie” or “grinder,” but who cares we can agree its tasty! Added some spinach and do away with all the greasy breading and make it healthier.4 servingsActive Time: 30 minutesTotal Time: 30 minutes
Did you know by the time you reach adulthood, you have formed a core group of foods that you prefer. Of this group, only about 100 basic items account for 75 percent of your food intake.
We always hear about food companies promoting that their products contain fiber, but what’s all the hype about this indigestible food source?
Most people recognize fiber for its role in improving bowel regularity. However, other benefits of fiber include lowering the risk of cardiovascular disease (CVD), promoting weight loss, and improving glucose control in people with diabetes.
Some studies have shown a decreased risk of developing CVD in people who consume a diet high in fiber. This is likely due to fiber’s ability to help reduce blood pressure, decrease cholesterol, and reduce inflammatory markers.
Fiber, specifically soluble fiber, delays the absorption of food resulting in a slower release of sugar into the bloodstream. This allows the pancreas more time to produce insulin, which is necessary to maintain healthy blood glucose levels. Thus, fiber allows better glucose control in individuals with type 2 diabetes.
Although there are mixed studies that show an association between fiber and colon cancer, it is known that an increase in fiber helps improve bowel regularity.
Fiber increases satiety (feeling of fullness), which helps people eat less because they feel full. Meals that consist primarily of foods that are high in fiber and low in calories are keys to weight management, as people will feel full from fewer calories.
According to the 2005 Dietary Guidelines, it is recommended to consume approximately 14 grams of fiber per 1000 calories. An alternative goal would be to try and consume 25 to 35 grams per day.
Primary natural food sources include fruits and vegetables (specifically those that are consumed with the skin and seeds), legumes, beans, and whole grains.
Approximate fiber content in different foods:
1 cup artichoke cooked 14.4 grams of fiber
½ cup of 100% Bran cereal 8.8 grams of fiber
½ cup of canned kidney beans 8.2 grams of fiber
1 medium baked sweet potato with peel 4.8 grams of fiber
½ cup of green peas cooked 4.4 grams of fiber
1 whole English muffin 4.4 grams of fiber
1 small pear 4.3 grams of fiber
½ cup of mixed cooked vegetables 4.0 grams of fiber
1 medium banana 3.1 grams of fiber
Think Before You Drink
What type of drinks do you have throughout the day? Do you find yourself enjoying sodas or juice with each meal? Before you pick up your next beverage, think about what it is that you’re actually drinking. If you’re trying to lose weight, one simple way to decrease caloric intake is to cut back on calories from your drinks. One cup of juice usually has as much sugar as one cup of regular soda! That’s a lot of sugar. Instead of juice, choose a zero calorie drink and then eat an actual piece of fruit. This way you will get more fiber with your fruit and less calories.
What type of milk do you drink? After the age of 2, you no longer need whole milk and you can switch to skim or 1%. If you’re trying to gain weight, you can use a higher fat of milk. If you compare the calorie content of 1 cup of skim vs. whole milk, there’s a 70-calorie difference. However, most people have about 3
cups daily, which would put you at 210 extra calories per day and 1,470 extra calories per week. If you remember back a few weeks ago, 1 pound of body fat equals 3500 calories. In less than 2 and a half weeks, you’ll have consumed an additional 3500 calories, which equates to a full pound of body fat. So just remember, think before you drink!
(Available for individual/group nutrition sessions to help YOU achieve a healthier lifestyle)
Thai Red Curry Shrimp
Time: 40 minutes Prep Pointer: Sautéing curry paste in the coconut “cream” maximizes its flavor. Serve with Ginger-Garlic Green Beans: Cook 12 ounces trimmed green beans in boiling water 5 minutes or until crisp-tender. Drain and plunge beans into ice water; drain. Heat 1 teaspoon canola oil in a large skillet over medium-high heat. Add 2 teaspoons minced peeled fresh ginger and 1 teaspoon minced garlic; sauté 1 minute. Add beans, ¼ teaspoon salt, and ¼ teaspoon black pepper; cook 2 minutes or until heated.
Yield: 4 servings
1 3/4 cups water
1 cup uncooked jasmine rice
2 teaspoons butter
1/4 teaspoon kosher salt
1 1/4 pounds large shrimp, peeled and deveined
1 (14-ounce) can light coconut milk
1 tablespoon red curry paste
1 1/2 tablespoons fish sauce
4 teaspoons dark brown sugar
1 red bell pepper, seeded and thinly sliced
2 teaspoons fresh lime juice
1. Bring first 4 ingredients to a boil in a saucepan. Cover, reduce heat, and simmer 15 minutes. Remove from heat; let stand 10 minutes. Fluff with a fork.
2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add shrimp; sauté 3 minutes or until done. Remove shrimp from pan; keep warm. Spoon coconut cream (the thick part from top of the can) into pan using a slotted spoon. Add curry paste; cook 2 minutes or until liquid almost evaporates, stirring constantly.
3. Stir in remaining coconut milk, fish sauce, and sugar. Reduce heat to medium; simmer 10 minutes or until sauce thickens, stirring frequently. Add bell pepper; toss to coat. Increase heat to medium-high; cook 5 minutes or until crisp-tender. Add shrimp; cook 1 minute or until thoroughly heated. Remove from heat; stir in lime juice. Spoon 1 cup rice onto each of 4 plates; top each serving with 1 cup shrimp mixture.
Amount per serving
Saturated fat: 6.7g
Monounsaturated fat: 0.9g
Polyunsaturated fat: 1.1g
Healthy AM Muffins
These are some surprisingly moist and extremely tasty muffins thanks to the addition of carrots, raisins and bananas. A must try even if your not looking for low in fat.
Yields: Makes 12
Prep Time 10 minutes
Total Time 35 minuets
Braised Mahi Mahi with Couscous
Yields: 6 Steaks + Couscous
Portions: 6 Steaks + 3oz Couscous
12 Cup Low Sodium Vegetable Broth
3 Cup Cooked Couscous in VEG Broth
1 ½ Cups Great Northern Beans, Dried PICKED, RINSED & DRAINED6 oz. Red Pearl Onions, Fresh
2 Tbsp Olive Oil
2 Tbsp Garlic, Fresh MINCED6 oz. Fennel, Fresh JULIENNE6 oz. Carrots, Fresh JULIENNE1 ½ Cups Sherry Wine Vinegar
6 Steaks Mahi Mahi Steaks, 4 oz, Raw
Herb-Roasted Beef and Potatoes
2 tablespoons chopped fresh thyme, divided
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh parsley
2 1/2 tablespoons olive oil, divided
1 1/4 teaspoons kosher salt, divided
3/4 teaspoon black pepper, divided
2 garlic cloves, minced
2 (8-ounce) beef shoulder tender roasts, trimmed
1 (20-ounce) package refrigerated potato wedges (such as Simply Potatoes)
Chipotle Turkey Chili
Quick and easy to put together and tastes Sooo Good!
Active Time: 10 minutes
Total Time: less than 60 min
1 teaspoon vegetable oil
1 (20-ounce) package JENNIE-O® Lean Ground Turkey
Studies show the bigger the serving size, the more you eat. Today’s portions are bigger than ever, & as a result, many of us have a distorted view of how much we eat. In other words, most people underestimate the calories they eat, which can sabotage weight loss efforts. Here are some tips to help you: 1 cup = the size of a tennis ball, 3oz of meat = the size of a deck of cards, & a typical cheeseburger 590 cal.