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Salmon with Roasted Asparagus and Lemon-Caper Sauce

Fitness Fuel: Good Eats for Fitness Peeps

Salmon with Roasted Asparagus and Lemon-Caper Sauce

Ingredients 


  • 2 tablespoons fresh lemon juice
  • 2 tablespoons minced red onion
  • 1 tablespoon olive oil
  • 1 tablespoon drained capers, chopped
  • 1 teaspoon chopped fresh thyme
  • 1/2 teaspoon grated lemon peel
  • 1 1 1/2-pound skinless salmon fillet (1 1/4 to 1 1/2 inches thick)
  • 1 pound asparagus, trimmed
  • 1 tablespoon extra-virgin olive oil

Preparation 

Whisk first 6 ingredients in small bowl to blend. Season sauce with salt and pepper. Preheat oven to 450°F. Cut three 1/2-inch-deep slits crosswise in top of salmon (as if dividing into 4 equal pieces but do not cut through). Arrange asparagus in even layer on rimmed baking sheet. Drizzle with oil and turn to coat. Sprinkle with salt and pepper. Place salmon atop asparagus; sprinkle with salt and pepper. Roast until salmon is just opaque in center, about 20 minutes.

Transfer asparagus and salmon to platter. Spoon sauce over salmon. Cut into 4 pieces along slits and serve.

Nutrition

Per serving: calories, 336; total fat, 18 g; saturated fat, 3 g; cholesterol, 96 mg



(Source: blog.madsweat.com)

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Food Revolution Day

Today is  the first-ever global Food Revolution Day. There are now more than 500 cities in 57 countries around the world standing up for real food. And it couldn’t be a more important time for it.

According to the World Health Organization, global obesity has more than doubled since 1980 and more than tripled in children. Across the world more than 1.5 BILLION adults are overweight and of those 200 million men and 300 million women are obese.

Food Revolution Day is an opportunity for everyone around the world to do something. The Food Revolution and Food Revolution Day is about educating  people  about food, where it comes from and how it affects their bodies. If you know how to cook you can save yourself money, feel better and live longer in the end.

 Go to http://foodrevolutionday.com and show your support.

(Source: blog.madsweat.com)

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Health and Fitness News Room: For all you Nutella Fans

SPREAD THE WEALTH

Nutella’s $3M settlement over health claims could mean cash in your pocket

 Friday, April 27, 2012

If you bought Nutella thinking the chocolate hazelnut spread was good for you, you can get $4 back.

That’s thanks to a San Diego woman who sued the makers of the gooey treat for promoting it as a healthy breakfast option.

Ferrero, the Italian company that also owns Ferrero Rocher chocolates and Tic Tac breath mints, has agreed to settle with Athena Hohenberg for $3.05 million — $2.5 million of which will be split among consumers. The initial agreement was reached in January. The deal is expected to be finalized by the courts in July.

Contacted by The Daily, Hohenberg declined to comment.

In her suit, filed in February 2011, Hohenberg said that she had been regularly serving Nutella to her 4-year-old for breakfast. She said she “was shocked to learn” that it “was the next best thing to a candy bar.” She sought an order to stop Nutella from marketing itself as “healthy” and “balanced nutrition.”

“Defendant’s claims regarding Nutella are also false and misleading because they omit that Nutella contains over 55 percent processed sugar, the consumption of which has been shown to cause type 2 diabetes and other serious health problems,” the suit said.

Particularly popular in Europe, especially Italy, Nutella is a breakfast and snack staple. Creative home cooks have been known to use it as a substitute in recipes for chocolate-banana crepes or chocolate thumbprint cookies. Basketball star Kobe Bryant formerly served as the spread’s spokesman. It even has its own fan-started “World Nutella Day.”

The chocolate topping is made with sugar, palm oil and hazelnuts. A few tablespoons of Nutella contain about 200 calories, 11 grams of fat (3.5 grams saturated) and 21 grams of sugar. According to Consumerist.com, “That’s comparable to a Three Musketeers candy bar.”
In the United Kingdom, about 30 complaints were filed over a television commercial promoting Nutella as a family-friendly breakfast food. Britain’s Advertising Standards Authority declined to take any action.

But under its agreement with Hohenberg, Ferrero agreed to modify the Nutella label and certain marketing statements in the United States about the product. The company will also create new television ads and change its website.

The nationwide settlement affects U.S. consumers who bought Nutella between Jan. 1, 2008, and Feb. 3, 2012. In California, the Nutella has to have been bought between Aug. 1, 2009, and Jan. 23, 2012. Disgruntled customers who file a claim can get $4 per jar, with a maximum allowance of five jars, or $20, per household.

To file a claim, visit www.nutellaclassactionsettlement.com.

Kayleen.Schaefer@thedaily.com
@kayleener

(Source: blog.madsweat.com)

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Good Eats: Low Fat Tamale Pie

  


Ingredients:  

2 tsp canola oil
1 medium onion
1 large green pepper
1 lb. extra-lean ground beef
1 Tbsp chili powder
1 16-oz. can corn
1 28-oz. can crushed tomatoes
1 4-oz. can jalapenos
1 4-oz. can sliced olives
1 ½ cups cornmeal
1 tsp salt
1 quart fat-free milk
½ cup reduced fat shredded cheese  

Instructions:

Preheat oven to 400 degrees.

Sauté onion, and pepper in a large skillet over medium heat, crumble beef and cook until no longer pink. Add chili powder, corn, tomatoes, jalapenos and olives. Simmer for 20 minutes. Transfer to an 11 by 7 baking dish.

Meanwhile, combine cornmeal, salt and milk in a 2 quart saucepan. Heat on medium and until thickened, stirring almost continuously. Spread cornmeal over top of meat and vegetables. Sprinkle with cheese. Place in oven and bake for 20-25 minutes, until top is golden.

Serves: 8

Nutrition Facts (per serving) 

Calories  369 Fat (g)8Saturated Fat (g)3Cholesterol (mg)42Sodium (mg)664Carbohydrate (g)50Fiber (g)7Protein (g)24Calcium (mg)-

(Source: blog.madsweat.com)

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Good Eats: Mediterranean Chicken Salad Pitas

Ingredients


  • 1 cup
     plain whole-milk Greek yogurt (such as Fage Total Classic)
  • 2 tablespoons lemon juice 
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon crushed red pepper
  • 3 cups chopped cooked chicken
  • 1 cup chopped red bell pepper (about 1 large) 
  • 1/2 cup chopped pitted green olives (about 20 small)
  • 1/2 cup diced red onion 
  • 1/4 cup chopped fresh cilantro 
  • (15-ounce) can no-salt-added chickpeas (garbanzo beans), rinsed and drained
  • (6-inch) whole wheat pitas, cut in half
  • 12 Bibb lettuce leaves
  • (1/8-inch-thick) slices tomato, cut in half 
  1. Preparation
  2. 1. Combine first 4 ingredients in a small bowl; set aside. Combine chicken and next 5 ingredients (through chickpeas) in a large bowl. Add yogurt mixture to chicken mixture; toss gently to coat. Line each pita half with 1 lettuce leaf and 1 tomato piece; add 1/2 cup chicken mixture to each pita half

Nutritional Information

  1. Amount per serving
    • Calories: 404
    • Calories from fat: 23%
    • Fat: 10.2g
    • Saturated fat: 3.8g
    • Monounsaturated fat: 4g
    • Polyunsaturated fat: 1.5g
    • Protein: 33.6g
    • Carbohydrate: 46.4g
    • Fiber: 6g
    • Cholesterol: 66mg
    • Iron: 3.4mg
    • Sodium: 575mg
    • Calcium: 110mg

(Source: blog.madsweat.com)

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Good Eats: Shrimp Fra Diavolo

Yield: 4 servings (serving size: 1 cup pasta and about 1 1/4 cups sauce)


Ingredients

  • 8 ounces uncooked linguine
  • 2 tablespoons extra-virgin olive oil, divided 
  • 1 1/2 tablespoons minced garlic, divided
  • 1 pound medium shrimp, peeled and deveined 
  • 3/4 cup diced onion 
  • 1 teaspoon crushed red pepper
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 2 tablespoons tomato paste 
  • 1 tablespoon fresh lemon juice 
  • 1 3/4 cups canned crushed tomatoes 
  • 1/4 teaspoon salt 
  • (14.5-ounce) can diced tomatoes, drained 

  • Preparation

    1. 1. Cook pasta according to package directions, omitting salt and fat. Drain; keep warm.
    2. 2. While pasta cooks, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons garlic and shrimp; sauté or 3 minutes or until shrimp are done. Remove from pan; keep warm.
    3. 3. Add remaining 1 tablespoon oil and onion to pan; sauté 5 minutes or until softened. Stir in remaining 1 tablespoon garlic, pepper, basil, and oregano; cook 1 minute, stirring constantly. Stir in tomato paste and lemon juice; cook 1 minute or until slightly darkened. Stir in crushed tomatoes, salt, and diced tomatoes; cook 5 minutes or until thickened. Return shrimp to pan; cook for 2 minutes or until thoroughly heated. Serve over pasta.
    4. Nutritional Information

      Amount per serving
      • Calories: 477
      • Fat: 10.7g
      • Saturated fat: 1.4g
      • Monounsaturated fat: 5.3g
      • Polyunsaturated fat: 1.7g
      • Protein: 33g
      • Carbohydrate: 59.4g
      • Fiber: 5.4g
      • Cholesterol: 172mg
      • Iron: 5.4mg
      • Sodium: 552mg
      • Calcium: 121mg

(Source: blog.madsweat.com)

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Good Eats

Beef and Broccoli with White Rice

Image Detail

Ingredients
½ lb. lean round steak, thinly sliced
2 Tbsp soy sauce
1 Tbsp dry sherry
2 Tbsp water
2 Tbsp cornstarch
1 tsp. oil
½ cup sliced celery
¼ cup chopped onion
1 clove garlic, minced
1 cup broccoli flowerets and short stems
¼ cup water
2 Tbsp each cornstarch and water

Preparation
Marinate beef in mixture of soy sauce, sherry, water and cornstarch for one hour at room temperature. When ready to serve, heat oil in large non-stick frying pan or wok until very hot. Brown celery, onion and garlic; remove beef from marinade (save the marinade) and brown quickly on both sides. Remove beef and vegetables and keep warm. Add broccoli to frying pan along with ¼ cup water. Cover and steam just until fork tender. Return beef and vegetables and keep warm. Mix water and cornstarch, add to reserved marinade, shake well, pour into pan, cook and stir until thick. Follow instructions for long grain white rice and serve this on top. 2 servings and 1/3 cup of rice.

Serving size: ½ cup mixture on ½ cup rice
 
Nutrition Facts 
(per serving)

(Source: blog.madsweat.com)

Health and Fitness News Room: The Nutrition Source Fiber: Start Roughing It!

Fiber: The bottom line
Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.   

fiberWhen you eat a healthy diet rich in whole grains, vegetables, and fruits, you usually get most of the fiber you’ll need, which means you’ll also be lowering your risk of diabetes, heart disease, diverticulitis, and constipation. Not a bad package deal. Officially, fiber is a type of carbohydrate that the body can’t digest. Most adult women should shoot for over 20 grams of fiber a day; men should shoot for over 30 grams. Great sources are whole fruits and vegetables, whole grain breads and breakfast cereals, and all manner of beans. Read more

(Source: blog.madsweat.com)

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Good Eats

15-Minute Chicken Dishes

No time to cook? No problem. Try this easy chicken dish. Its perfect to serve on even the busiest days

Chicken Scaloppine over Broccoli Rabe

Chicken Scaloppine over Broccoli Rabe

Yield: 4 servings (serving size: 1 chicken cutlet and 1/2 cup broccoli rabe mixture

Ingredients


  • Preparation
    1 tablespoon
     olive oil 
  • 1/3 cup Italian-seasoned breadcrumbs 
  • 1/4 teaspoon black pepper
  • (6-ounce) skinless, boneless chicken breast cutlets 
  • 1/2 cup dry white wine 
  • 1/2 cup fat-free, less-sodium chicken broth 
  • 3 tablespoons fresh lemon juice 
  • 1 teaspoon butter 
  • 1 pound broccoli rabe (rapini), cut into 3-inch pieces 
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons capers, rinsed and drained
  • lemon slices (optional) 
  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Combine breadcrumbs and pepper in a shallow dish; dredge chicken in breadcrumb mixture. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.
  3. Add wine, broth, juice, and butter to pan, scraping pan to loosen browned bits. Stir in broccoli rabe; cover and cook 3 minutes or until broccoli rabe is tender. Stir in parsley and capers. Serve chicken over broccoli rabe mixture. Garnish with lemon slices, if desired.

Nutritional Information

Amount per serving
  • Calories: 318
  • Calories from fat: 21%
  • Fat: 7.4g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 3.3g
  • Polyunsaturated fat: 1g
  • Protein: 44.3g
  • Carbohydrate: 14g
  • Fiber: 3.9g
  • Cholesterol: 101mg
  • Iron: 2.9mg
  • Sodium: 577mg
  • Calcium: 102mg

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Good Eats:

High energy Peanut Butter and Jelly Muffins

Yield: 1 dozen (serving size: 1 muffin)

Preparation

  • 1 cup all-purpose flour (about 4 1/2 ounces)
  • 3/4 cup whole wheat flour (about 3 1/2 ounces) 
  • 1/4 cup granulated sugar
  • 1/4 cup packed dark brown sugar
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt 
  • 1 1/4 cups fat-free milk 
  • 1/3 cup creamy peanut butter 
  • 1/4 cup egg substitute 
  • 2 tablespoons butter, melted 
  • 1 teaspoon vanilla extract
  • Cooking spray 
  • 1/4 cup strawberry jam 
  1. Preheat oven to 400°.
  2. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, sugars, baking powder, and salt in a large bowl; stir with a whisk. Make a well in center of mixture. Combine milk and next 4 ingredients (through vanilla); add to flour mixture, stirring just until moist.
  3. Spoon batter into 12 muffin cups coated with cooking spray. Fill each cup half full with batter. Spoon 1 teaspoon jam into each cup. Spoon remaining batter on top to cover jam. Bake at 400° for 20 minutes or until muffins spring back when touched lightly in center. Let cool in pan 5 minutes. Remove from pan, and cool on a wire rack
    .

Amount per serving

  • Calories: 185
  • Calories from fat: 28%
  • Fat: 5.8g
  • Saturated fat: 2g
  • Monounsaturated fat: 2.3g
  • Polyunsaturated fat: 1.2g
  • Protein: 5.2g
  • Carbohydrate: 29.4g
  • Fiber: 1.6g
  • Cholesterol: 5.6mg
  • Iron: 1.2mg
  • Sodium: 288mg
  • Calcium: 113mg

(Source: blog.madsweat.com)

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Good Eats: Tofu Bites

Tofu Bites

Introduction:

A delicious, healthy source of protein, tofu is loaded with vitamins, minerals, and powerful phytochemicals called isoflavones. Isoflavones are believed to help protect against cardiovascular disease and certain cancers, including breast, prostate, and endometrial. Yet another nutrition myth suggests that if men eat soy derived foods they may develop feminization. Far from the truth, as evidenced by many cultures where males eat soy foods from an early age, soy can help prevent disease and is a healthy protein alternative.

 6 servings (serving size: 1/3 cup)

Ingredients:  

1 pound extra firm reduced-fat water-packed tofu, drained and cut into 1/2-inch cubes
1 teaspoons vegetable oil
1/2 teaspoon dark sesame oil
2 tablespoons low-sodium soy sauce
1-tablespoon rice vinegar  

Preparation:

Place tofu on several layers of heavy-duty paper towels. Cover tofu with additional paper towels, and let stand 5 minutes, pressing occasionally. Heat oils in a large nonstick skillet over medium-high heat. Add tofu; sauté 7 minutes or until browned. Place in a bowl. Drizzle with soy sauce and vinegar; toss gently to coat. Cover and chill at least 1 hour, stirring occasionally.

Nutrition Facts (per serving) 

Amount per serving
  • Calories: 51
  • Calories from fat: 49%
  • Fat: 2.8g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 1.2g
  • Protein: 4.8g
  • Carbohydrate: 1.4g
  • Fiber: 0.0g
  • Cholesterol: 0.0mg
  • Iron: 0.8mg
  • Sodium: 241mg
  • Calcium: 37mg
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Q & A Follow Up

Hello! I am 17 years old and recently I have been working out for three hours everyday and eating less (around 1,000 calories) in hopes of losing weight. I have noticed instead of losing weight I have been actually gaining weight. Is this normal?
Asked by: strizzmasterflex
We’d like to thank you all for your input and would like to just clarify why we answered as we did. It was posed that perhaps they were gaining muscle during this process hence the weight gain.
Weight loss and muscle gain require very different elements.  Weight loss as we already discussed requires a caloric deficit of 3500 calories to lose 1 pound of body fat…through decreased calorie intake, increased calorie expenditure or ideally both.  
The process of gaining muscle requires a calories surplus.  Meaning you have to consume more calories than you burn throughout the day.  At best men can typically gain .5lb/week and women can gain .25lb/week of lean body mass (muscle).
Keep in mind that we underestimate the number of calories we consume by 20-50%.  Typically the more overweight you are the more you underestimate calories. So if you guess that you ate 300 calories it is more likely that you ate 360-450 calories.  Underestimating by even 60 calories at meal, doesn’t seem like much…but it happens 4 times throughout the day so now we are off by 240 calories (at a minimum)!  Weight loss can only occur through a calorie deficit.  If you are not losing weight, my number one recommendation is to weigh and measure all your food so that you are correctly counting your calories!  
Remember there is no secret to weight loss, no tricks, no quick fixes…just hard work and lifestyle changes!