Food For Thought…”Talking Nutrition with a Registered Dietitian” Bad Fats VS Good Fats

Bad Vs. Good Fat 2 Bad Fats Vs. Good Fats 

For a long period of time consumers perceived fats as “unhealthy”.  It is now known that fat has many benefits for the body, it’s just choosing the right types.

Fats can be broken down into potentially harmful and beneficial types.  The harmful fats include saturated and trans fat.  These fats may increase your risk for heart disease and should be avoided.   Saturated…

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Fitness Fuel: Good Eats for Fitness Peeps

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Chicken Parmesan Sub
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We 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 servings
 
Active Time: 30 minutes
 
Total Time: 30 minutes

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Food For Thought: Talking Nutrition with a Registered Dietitian

Why Fiber?

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.   

 

Cardiovascular Disease

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. 

 

Diabetes

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.

 

Gastrointestinal Health

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.

 

Weight Management

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.

 

Recommended Intake

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. 

 

Food sources:

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

Food For Thought… Talking Nutrition With a Registered Dietitian

Think Before You Drink

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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!

Ashley Cohen, MS, RD

(Available for individual/group nutrition sessions to help YOU achieve a healthier lifestyle)    

Fitness Fuel Good Eats For Fitness Peeps

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


Ingredients

1 3/4 cups water
1 cup uncooked jasmine rice
2 teaspoons butter
1/4 teaspoon kosher salt
Cooking spray
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
Preparation

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.
Nutritional Information

Amount per serving
Calories: 330
Fat: 9.8g
Saturated fat: 6.7g
Monounsaturated fat: 0.9g
Polyunsaturated fat: 1.1g
Protein: 32.4g
Carbohydrate: 28.8g
Fiber: 1g
Cholesterol: 220mg
Iron: 4.4mg
Sodium: 865mg
Calcium: 83mg

Fitness Fuel Good Eats For Fitness Peeps

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  

INGREDIENTS

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Fitness Fuel Good Eats For Fitness Peeps

Braised Mahi Mahi with Couscous

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Yields: 6 Steaks + Couscous

Portions: 6 Steaks + 3oz Couscous

INGREDIENTS

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  

 

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