Rethink Your Drink!

Could it be the calories you are drinking that are preventing you from loosing weight?? For many, this may be the case. Here is some information and tips to help you make smarter beverage choices, to help you reach your weight loss and health goals!

The “Best to Avoid”  Beverages

The biggest calorie culprits are beverages like soda, juice with added sugar, sweetened tea, lemonade, sports drinks, energy drinks and whole milk. These beverages contain the most calories, and sugar per ounce and provide little to no nutrients. These beverages can also contribute to weight gain and other diseases like type 2 diabetes and heart disease. So, stay away!!

The “Occasional” Beverages

Better beverage options include diet sodas, diet iced teas, ½ cup (4oz) of 100% juice, low calorie sports drinks, and 1% milk. These drinks contain minimal to no calories or added sugar and may contain artificial sweeteners. These beverages will not contribute as many calories per ounce but should still be consumed in small portions.

The “Always Ok” Beverages!

The best beverages are water, seltzer water, and skim milk. These beverages are the healthiest because they provide little to no calories or sugar. Overall, water is the best option, it’s cheap and helps hydrate the body for overall health.

Easy ways to make smarter beverage choices:

1)                          Carry a reusable bottle of water around with you. Not only will it quench your thirst, but it’s inexpensive!

2)                          Avoid buying sugar sweetened beverages when at the grocery store. If it’s not around, you won’t drink it!

3)                          Serve water or skim milk with meals.

4)                          To make water more exciting add slices of lemon, limes, cucumber, or watermelon for some natural sweetness.

5)                          Add a splash of 100% juice to seltzer water.

Planning Meals Made Easy!

           If you are going to make one change to eat more healthy this year, it should be to prepare more meals at home. I know this may seem impossible for some of you who are thinking... "Who has the time"? But, I promise it's possible! With some simple planning you'd be amazed just how easy it can be to prepare and cook most of your meals at home!
       When you eat at home you are more likely to make healthier food choices, and since you are in charge you know what is going into your food, unlike at a restaurant. Also, by eating at home you are going to save money, and who doesn't like that!

Here are some easy planning and shopping tips that my roommates and I use every week to plan our meals......

When to plan + shop

      Find a day or night each week that you are the least busy and plan out 3 to 4 meals that you are going to make during the week and then go shopping for it all at once.

Choosing what to make

      - To get ideas take a look in your refrigerator and cabinet for ingredients you already have, then look up recipes online or in cookbooks. One great thing about most recipes these days is that they include nutrition information, so you can get an idea how healthy (or not healthy) a recipe is. Look for recipes that contain >500 calories, >30% calories from fat, and > 600mg sodium per serving.

      - Choose a variety of recipes that include different sources of protein, and ingredients to mix it up. For example choose a recipe that uses chicken, another fish, and another a vegetable protein like beans.

      -Choose a couple recipes that make enough for left overs! Left overs are great because you can have them the next day for lunch or for dinner another night that week.

      - Look for recipes that don't take too long to prepare or cook.  There are many nutritious recipes out there that take less than 30 minutes to prepare. Save the more complicated recipes for weekends when you have more time!
   

For some quick, easy and of course healthy recipes check out two of my favorite cookbooks:

Make a Shopping List

Once you find the recipes you want to cook, make a shopping list with all the ingredients you will need and then add on other foods that you need for the week. By having a list when you go grocery shopping you are more likely to choose healthier foods, avoid buying those unhealthy high priced foods and be more efficient!

Hopefully these tips and ideas will help inspire you to eat at home more often. If you have any other tips to add, please share!

Guilt Free Cranberry Oatmeal Cookies

      Looking for a treat to satify your sweet tooth without all the calories and fat? Try this delicious low calorie/low fat cookie recipe! These cookies make for a healthy dessert or snack, and are even good for breakfast with some non-fat yogurt.

     The secret ingredient  is the applesauce! The applesauce replaces the butter and eggs which are ingredients often found in basic cookie recipes.  This helps cut the calories and fat and also keep the cookies moist. One cookie contains less than 60 calories and only 0.4 g of fat! And for added benefit these cookies are also vegan friendly.

Cranberry Oatmeal Cookies
(Makes 24 cookies)

Ingredients
3/4 cup cinnamon applesauce
1/2 cup brown sugar
1 cup whole wheat flour
1 teaspoon baking powder
1/2 teaspoon salt
1 cup rolled oats
1/2 cup dried cranberries


Directions
1. Pre-heat oven to 350 degrees F.
2. In medium mixing bowl, combine applesauce and sugar. Mix with electric mixer until well combined.
3. Slowly mix in flour, baking powder and salt until well combined.
4. Stir in oats and dried cranberries.
5. Drop dough into round teaspoonfuls onto a greased baking sheet. Slightly flatten cookies.
6. Bake for 10 minutes. Remove from oven and cool 1 minute before removing from pan to cool completely.

Nutrient Analysis: (per cookie) 58 calories, 13g carb, 1g fiber, 1g prot, 0.4g fat, 48mg sodium
     (1 Carb Choice)
     contains: gluten

                                      I hope you enjoy these cookies as much as I do! 

Keeping Food Safe for a Healthy Holiday

         I know planning and preparing your holiday meal can be stressful, but one thing to keep in mind while cooking this holiday is  food safety and preventing foodborne illness! Foodborne illness can cause nausea, vomiting and diarrhea which only lasts for a day or two in healthy adults but can be more severe in older adults, pregnant women, young children and infants.  Even if you are healthy being sick for a couple days over the holidays is never fun!

Here are the four basic food safety measures to help you prevent foodborne illness this holiday!

                   Clean: The first and most important measure in food preparation.

·         Wash hands with soap and warm water for at least 20 seconds before and after handling food.

·         Wash food-contact surfaces (cutting boards, utensils, dishes)

·         Rinse fruits and vegetables

·         DO NOT rinse raw meat. Rinsing meat can cause the spread of bacteria to unwanted areas like counter tops.


Separate: Avoid cross-contamination!

·         Keep raw meats, and eggs away from foods that won’t be cooked.

·         Use different cutting boards and utensils for raw foods and  foods that won’t be cooked like raw fruits and vegetables.

Cook: Heating food to the appropriate temperatures will kill any harmful bacteria.

·         Use a meat thermometer to make sure meat, poultry and fish are cooked to a safe temperature. When checking the temperature insert thermometer into the thickest part of the meat.

·         Cook eggs until yolk and whites are firm.

·         Don’t eat uncooked cookie dough, which may contain raw eggs or even unsafe raw flour.

Chill: Leaving foods in room temperature for too long can cause growth of bacteria.

·         Refrigerate leftovers within two hours.

·         Refrigerator should be set below 40°F and freezer at 0°F

·         When thawing frozen food:

o       Thaw frozen food in the refrigerator, under cold running water, or in the microwave. Food thawed in cold running water or the microwave should be cooked immediately.

·         Leftovers should be eaten within three to four days.

·         Don’t eat anything that looks or smells questionable. As we dietitians always say..."When in doubt throw it out!"

Visit fightback.org for more information.


                                 Wishing you and your family a happy and healthy holiday!!!
                                                                                  

Flavor of the Month: Ginger

      One spice that always reminds me of the holidays is ginger. Most commonly used in baking around this time of year, ginger has a large range of uses in cooking and has even been found to have medicinal properties.

Ginger comes in a variety of forms.

Whole raw ginger root is the fresh form and can be minced, cut or sliced and is often used in oriental and seasonal holiday dishes.

Powdered ginger is made from dried ginger that has been ground up and can be used in various baked goods, desserts and beverages.

Pickled ginger is made from fresh ginger root that has been sliced and pickled in a vinegar solution. This form of ginger, also known in Japan as gari, is what you find served with sushi.

Medicinal Properties

            Ginger has been studied for is possible digestive, anti-nausea, anti-inflammatory and anti-tumor promoting properties.  Although, gingerale on an upset stomach always seems to help, research is inconclusive on whether or not ginger actually helps decrease nausea. On the other hand, research does suggest that ginger may have anti-inflammatory activities and chemopreventive effects. Meaning, eating ginger may provide health benefits for those with arthritis, rheumatism and cancer.


         Here are two delicious holiday recipes using ginger. The first recipe is a healthy spin on your favorite gingerbread cookies that replaces 1/2 of the fat with applesauce, making a moist, soft, and delicious cookie! The second recipe is a fun holiday version of pot roast. I made this recipe for a holiday party, and not only was it easy to make but it was a hit with all my friends! Enjoy!

Low Fat Gingerbread Men
Cut the fat not the flavor. These gingerbread men use half the butter normally used in most gingerbread cookie recipes. Applesauce helps the cookies retain their moisture and gives them a soft texture. 

Ingredients

•1/4 cup butter, softened
•3/4 cup firmly packed brown sugar
•1/2 cup unsweetened applesauce
•1 egg
•1/3 cup dark molasses
•3 cups all-purpose flour
•1 tsp baking soda
•2 tsp ground ginger
•1 tsp ground cinnamon
•1/2 tsp allspice
•1/4 tsp ground cloves

Directions:
In a large mixing bowl, beat butter, sugar and applesauce until smooth. Add egg and molasses and mix well. In another large bowl, combine flour, baking soda and spices. Add to sugar and molasses mixture, stirring well. Divide dough in two; cover with plastic wrap and chill for 2 hours. 
Preheat oven to 350 degrees. Roll out dough to 1/4 or 1/8-inch thickness. Cut gingerbread men with a cookie cutter. Add candies or raisins to decorate. Place 1-2 inches apart on a parchment-lined baking sheet. Bake 10-12 minutes. Add frosting or more decorations when cool. Makes 30 cookies. 

Per cookie: Calories 94, Calories from Fat 16, Fat 1.8g (sat 1g), Cholesterol 11mg, Sodium 48mg, Carbohydrate 18g, Fiber 0.4g, Protein 1.5g



Holiday Pot Roast
Makes 16 servings
(Ideal slow cooker size: 6 quart)
















Ingredients
1 Tbsp. olive oil
2-lb. boneless beef top round roast
2 cups apple cider
16 oz. can tomato sauce
2 small onions, chopped
3 Tbsp. white vinegar
2 tsp. salt
3/4 tsp ground ginger, or 1 Tbsp. fresh ginger root, minced
1 Tbsp. ground cinnamon
1/4 cup cornstarch
1 cup water

Directions:
1. Brown roast in olive oil on all sides in a skillet. Then place it in your slow cooker.
2. Combine cider, tomato sauce, onions, vinegar, salt, ginger, and cinnamon. Pour over roast.
3. Cook on high for 5 hours.
4. Mix cornstarch and water until smooth. Remove roast and keep warm on platter. Stir cornstarch water into juices in cooker.
5. Return roast to cooker and continue cooking for 1 hour on high, or until meat is done and gravy thickens.

Per serving: 150 calories (45 calories from fat), 5 g total fat (1.5 g saturated fat, 0g trans fat), 50mg cholesterol, 400mg sodium, 9 g total carbohydrate (less than 1g fiber, 5g sugar), 17 g protein.

Holiday Treats: The Healthier Choice

   It's ok to splurge on occasion and this holiday season is one time of year you may be tempted the most. So here a guide to help you make a healthier choice when splurging on holiday treats. 

Beverages
Hot Chocolate -vs- Egg Nog?

Hot chocolate is the better choice. A cup of hot chocolate contains about 270 calories, while a cup of egg nog made with egg yolks, cream whole milk and sugar contains about 400 calories and 20 grams of fat.










Comfort Breakfast Food
Muffin -vs- Donut?

Believe it or not a donut is the better choice! A basic glazed donut contains about 250 calories while a muffin which tends to be over sized and dense contains about 500+ calories.






Mall Snack
Cinnamon Bun -vs- Pretzel with Cheese?

Although bringing your own snack to the mall is the best option, if you're in a bind a pretzel with cheese is the smarter choice with 440 calories. One cinnamon bun packs an outrageous 880 calories and contains 15 teaspoons (65 grams) of sugar! Even if you were to split it with a friend, it contains more sugar than you need in a snack.





Appetizer
Spinach and Artichoke Dip -vs- Baked Brie?

Baked brie is the lighter choice with 200 calories per 1/2 cup serving. Although spinach and artichoke dip seems like the better choice with all the green veggies a 1/2 cup contains about 300 calories. To lighten up a spinach and artichoke dip recipe cut the cheese by a 1/3 and/or add in more veggies.




Entree
Ham -vs- Prime Rib?

Ham, although high in sodium, is much leaner than prime rib. A 6 oz serving of ham contains about 270 calories while a 6oz prime rib contains over 700 calories and 60 grams of fat (that's more fat than you need in one day!).







Desserts
Fudge -vs- Holiday cookie?

No matter how you slice is a holiday cookie is the better choice. One cookie contains about 100 calories while a 1.5 inch square of fudge, which can easily be eaten in one bite, contains 220 calories and twice the amount of sugar as a cookie.

Here's to a Happy and Healthy Holiday Season!

     According to the American Dietetic Association, on average, Americans gain about one to two pounds over the holiday season.  The combination of busy schedules,  holiday parties and delicious food all make it difficult to maintain our weight.  But not this year! Here are some healthy eating tips to keep the weight off this holiday season.

 Keep the same routine. This includes both your eating and exercise schedule.

       Eating Schedule

Don't skip breakfast and or lunch just because you have a party in the evening. Eating consistently throughout the day will help prevent overeating at night.

        Exercise

Leaving time for exercise will do you a lot of good. Not only will it help prevent holiday weight gain but it will help relieve your stress. Just 15 to 30 minutes of your favorite exercise a day will help burn calories and make you feel better!

Planning will be key to your success.

       Meals

Plan meals around fresh vegetables, fruits, lean protein and low fat dairy.
       Shopping

If you are going out for a long day of shopping, eat before your leave and bring snacks like trail mix, peanut butter and crackers, or string cheese in case you get hungry. This will help prevent you from being tempted by those delicious smelling, not so healthy mall snacks.

       Holiday parties

 Holiday parties are full of temptations and copious amounts of food. Make sure you don’t go to a party starving. You will be less likely to overindulge if you eat a snack before you go. Try eating a healthy high protein snack like part skim string cheese or low fat yogurt.

Enjoy your holiday favorites, but in moderation!

The most tempting and delicious part of the holiday season has to be the holiday cookies, eggnog, candies and other treats. It’s ok to have your favorite holiday treat but take one instead of two or three. I promise you will be just as satisfied!