Wednesday, September 30, 2009

Lunch and Dinner

Try these ideas for lighter lunches and downsized dinners:

· Put lettuce, tomato, onions, and pickles on your burger or sandwich instead of cheese
· Prepare tuna or chicken salad with a smaller amount of fat-free or light mayonnaise
· Grill your sandwich using nonstick cooking spray instead of butter
· Stuff a pita pocket with more fresh vegetables, less meat and cheese
· Pick water-packed tuna instead of tuna packed in oil
· Wrap romaine and sprouts with smoked ham or turkey in a tortilla
· Make your sandwich with light, whole-wheat bread
· Try a veggie burger
· Select soft taco size (6-8 inch) flour tortillas instead of the larger burrito size
· Substitute low-fat or fat-free sour cream in recipes
· Choose 1% cottage cheese
· Skim the fat off soups, stews, and sauces before serving
· Enjoy your salad without the croutons
· Substitute 2 tablespoons reduced-calorie salad dressing for regular
· Use diet margarine
· Trim all fat from beef, pork, and chicken (also remove the skin from chicken)
· Bake, broil, or grill chicken and fish rather than frying

Monday, September 28, 2009

From the Healthy Monday Website

This Monday savor every bite. Eat slowly and consciously, savoring your food and company. It can take several minutes for your body to feel full. Give it time to tell you what it needs.

Thursday, September 24, 2009

Breakfast - Most Important Meal of the Day

Give your day a healthy start with these breakfast tips:

· Select nonfat or 1% milk instead of whole milk
· Use a small glass for your juice and a small bowl for your cereal
· Savor a bowl of bananas, berries, low-fat milk, and sugar substitute
· Substitute a no-calorie sweetener for sugar in your coffee, tea, and cereal
· Spread your muffin, bagel, or toast with 2 teaspoons of fat-free or light cream cheese
· Split a bagel with someone, or wrap up the other half for tomorrow’s breakfast
· Use a nonstick skillet and cooking spray in place of butter or margarine to prepare your eggs
· Try turkey sausage or Canadian bacon for less fat than regular
· Fill you omelet with onions, peppers, spinach, and mushrooms instead of cheese and meat
· Lighten up your omelet or scrambled eggs by using 4 egg whites or ½ cup egg substitute
· Trade regular butter for light whipped or low-calorie butter substitute

Tuesday, September 22, 2009

Apple Corn Muffins

Dietitian’s tip:
Of the many varieties available, Baldwin, Braeburn, Cortland, Fuji and Gala are among the best apples to use in baked goods or for eating raw. When buying apples, select those that are firm and even-colored and don’t have bruises, holes or soft spots.

Makes 12 Muffins
Ingredients:
2 cups all-purpose (plain) flour
½ cup yellow cornmeal
¼ cup packed brown sugar
1 tablespoon baking powder
¼ teaspoon salt
¾ cup fat-free milk
2 egg whites
1 apple, peeled and coarsely chopped
½ cup corn kernels

Directions:
Preheat the oven to 425 F. Line a 12-cup muffin pan with paper or foil liners.
In a large bowl, combine the flour, cornmeal, brown sugar, baking powder and salt. Stir to blend evenly.
In a separate bowl, combine the milk and egg whites. Add the apple and corn, whisk to mix evenly and pour over the flour mixture. Stir lightly until all are slightly moist. The batter will be lumpy.
Fill prepared muffin cups 2/3 full and bake about 30 minutes. Tops will spring back when touched.

Nutritional Analysis (per serving)
Serving size: 1 muffin
Calories 130
Cholesterol 3 mg
Protein 4 g
Sodium 150 mg
Carbohydrate 28 g
Fiber 1 g
Total fat <1 g
Potassium 110 mg
Saturated fat <1 g
Calcium 42 mg
Monounsaturated
Fat 0 g

Recipe provided by the Mayo Clinic Staff

Thursday, September 17, 2009

Emotional Problems and Your Childs Long Term Health

HealthDay has recently reported that researchers on now saying children with emotional difficulties are at greater risk of becoming obese as adults. Children with self-esteem issues, those that often worry and feel like they have no control in their lives are more likely to gain weight.

Go to http://www.nlm.nih.gov/medlineplus/news/fullstory_89388.html to see the complete article.

Thursday, September 10, 2009

Healthy Weight Loss Starts With a Plan

Talk with your doctor or other health-care provider about controlling your weight before you decide on a weight-loss program. Health-care providers don't always address issues such as healthy eating, physical activity, and weight management during general office visits. It's important for you to start the discussion in order to get the information you need. Even if you feel uncomfortable talking about your weight with your health-care provider, remember that he or she is there to help you improve your health.

Here are some tips:
Tell your health-care provider that you would like to talk about your weight.
Share your concerns about any medical conditions you have or medicines you are taking.
Write down your questions in advance. Bring pen and paper to take notes.
Bring a friend or family member along for support if this will make you feel more comfortable.
Make sure you understand what your health-care provider is saying. Do not be afraid to ask questions if there is something you do not understand.
Ask for other sources of information, like brochures or Web sites.
If you want more support, ask for a referral to a registered dietitian, support group, or commercial weight-loss program you can try.
Call your health-care provider after your visit if you have more questions or need help.

Responsible, Safe Weight Loss

If your health-care provider says you should lose weight, and you want to find a weight-loss program, look for one that is based on regular physical activity and an eating plan that is balanced, healthy, and easy to follow. Weight-loss programs should encourage healthy behaviors that you can stick with every day.

The above information is taken from MedlinePlus Magazine, Summer 2009 Issue: Volume 4 Number 3 Page 26.

Tuesday, September 08, 2009

Keep an Eye on Your Cholesterol

Say no to fried meals, processed meats and other foods high in saturated fat.

Thursday, September 03, 2009

From the Healthy Monday Website

Use a smaller plate.

Your helping will seem bigger, and your waistline will grow smaller.

An additional 100 calories per day translates into 10 extra pounds per year.

Tuesday, September 01, 2009

Another Great Recipe from the Mayo Clinic Staff

Vegetable wrap

Dietitian’s tip:
Salsa is very low in calories but can be high in sodium. If you’re watching your sodium intake, use low-sodium salsa or garnish instead with pico de gallo – a relish made with chopped tomatoes, jalapenos, red onions, cilantro and green onions.

Serves 6
Ingredients
1 can (15.5 ounces) black beans, rinsed and drained
1 ½ cups frozen corn kernels, thawed to room temperature
3 tablespoons chopped fresh cilantro
2 tablespoons chopped green chili peppers
4 green onions, diced
1 tomato, diced
1 tablespoon chopped garlic
6 fat-free flour tortillas, 10 inches in diameter
¾ cup shredded cheddar cheese
¾ cup salsa

Directions
In a microwave-safe bowl, add the black beans, corn, cilantro, chili peppers, onions, tomatoes and garlic. Stir to mix evenly. Microwave on high power for 30 seconds to 1 minute. Stir and heat again for 30 seconds to 1 minute. Repeat until the mixture is hot.
Place 2 tortillas between paper napkins or paper towels and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.
To serve, place about ½ cup bean mixture on 1 tortilla. Top with 2 tablespoons cheese and 2 tablespoons salsa. Fold in the sides and the bottom of the tortilla up over the filling, then roll to close. Repeat with the remaining tortillas and serve immediately.

Nutritional Analysis (per serving)
Serving size: 1 wrap
Calories 404 Cholesterol 10 mg
Protein 17 g Sodium 930 mg
Carbohydrate 66 g Fiber 8 g
Total fat 9 g Potassium 217 mg
Saturated fat 3 g Calcium 276 mg
Monounsaturated
Fat 3 g