BREAKFAST WITH SUPERFOODS

oatmeal with fruit

A healthy breakfast is important for everyone to give you energy to start the day and get your metabolism going.  Get the morning nutrition you need with these quick breakfast ideas.
• Make instant oatmeal with low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts.
• Layer low-fat plain yogurt with your favorite crunchy cereal and blueberries.
• Blend a breakfast smoothie with low-fat milk, frozen strawberries and a banana.
• Make one packet of microwave oatmeal with low-fat milk. Mix in 1/4 cup unsweetened applesauce. Sprinkle with apple pie spice or cinnamon.
• Top a toaster waffle with low-fat yogurt and peach slices.
• Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
• Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
• Spread low-fat cream cheese on a whole-grain toasted bagel. Top with sliced strawberries.
• Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

Springtime Cereal

breakfast
Makes 2 servings
3⁄4 cup wheat and barley nugget cereal
1⁄4 cup 100% bran cereal
2 tsp toasted sunflower seeds
2 tsp toasted almonds, sliced
1 tbsp raisins or craisins
1⁄2 cup bananas, sliced
1 cup strawberries, sliced
1 cup raspberry or strawberry yogurt, low-fat
Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds and almonds in a medium bowl. Add raisins, bananas and half of the strawberries. Gently stir in the yogurt and divide between two bowls. Scatter the remaining strawberries over the top and enjoy!
Nutrition Information per serving:
Calories: 352
Fat: 6 g
Saturated fat: 1 g
Carbohydrate: 69 g
Sodium: 272 mg
Fiber: 8 g

Granola you can take on the go!

granola

1/3 c vegetable oil
1/4 c brown sugar
1/2 c honey
1 tsp cinnamon
6 c rolled oats
2 c nuts (pecans, walnuts, slivered almonds, sunflower seeds)
1-2 c dried fruit (raisins, craisins, apricots, bananas)

Combine first four ingredients and microwave on high until you have a nice syrup (less than a minute usually).  Mix remaining ingredients in a large bowl.  Drizzle brown sugar syrup over top and mix well.  Spread on waxed paper lined cookie sheets.  Bake 275 degrees for 45 minutes to 1 hour until golden brown.  Store in air tight containers or zip lock bags.

Have granola on its own or serve over plain nonfat yogurt or Greek yogurt.  Add a fruit cup and even a dollop of fat free whipped topping!!

WHAT ARE SUPERFOODS?

Superfoods are foods that are dense in nutrients and antioxidants that provide many health benefits.  They have deep colors like those of the rainbow.  Some examples are strawberries, blueberries, raspberries, spinach, kale, collard greens, broccoli, carrots and squash.

TRY THIS SUPERFOOD SMOOTHIE FOR A QUICK BREAKFAST!

smoothie

8 c baby spinach or kale
1 c pomegranate juice
1 cup blueberries, frozen if not in season
1 cup strawberries, frozen if not in season
8 dates, cut in half
2 Tbsp flaxseeds, ground
1/2 avocado, optional

Blend all ingredients together – serves 2 in just 5 minutes!

THE POWER OF KALE!

  • Great source of antioxidants:  Sulforaphane is released when you chew kale.  It is a cancer fighting agent and increases the activity of antioxidants.
  • Low in calories, ideal for weight loss
  • Great source of Vitamin C, Vitamin K and Beta-Carotene

EVEN A QUICK BREAKFAST CAN BE PACKED WITH NUTRITION AND PREPARE YOUR MIND AND BODY FOR A BUSY DAY!

MY VERY FIRST LOAF OF BREAD

BREAD AND SOFT PRETZELS 001 (570x428)

HAD NO IDEA WHAT I WAS DOING BUT DECIDED TO MAKE PEPPERONI CHEESE BREAD.  NO SPECIAL MACHINES OR TOOLS – JUST MY OWN TWO HANDS!

1 pkt instant dry yeast
1 cup warm water
1/2 cup skim milk
2 Tbsp granulated white sugar
4 c all purpose flour (I would use whole wheat if I had it)
1 tsp salt
1 garlic clove, minced
1 cup shredded sharp cheddar cheese, divided
20 pepperoni slices

Place dry yeast in a large mixing bowl. Combine water and milk in a measuring cup and bring temperature to 105-120 degrees (may need to microwave for a few seconds – if too hot make sure to cool). Add water, milk and sugar to mixing bowl and mix well. Add flour, salt, garlic and 1/2 c cheese and knead until smooth with your hands! Grease a second bowl with non-stick spray or butter and place dough into bowl. Turn dough once so that the dough has some grease on top. Cover bowl with plastic wrap and let rise for 1 hour. Pat down dough and press out to about 1 inch thickness and top with a layer of shredded cheese and pepperoni slices. Roll up and seal ends. Place in greased bread pan; cover with plastic wrap and let rise for 1/2 hour. Preheat oven to 375 degrees and bake bread for 45 minutes until golden brown.

THE BIGGEST CHALLENGE WAS FINDING A WARM PLACE FOR THE DOUGH TO RISE (AND WAITING SO LONG FOR IT TO RISE)!  IT IS 6 DEGREES OUTSIDE WITH A MINUS 6 WINDCHILL, THE HOUSE IS 68 DEGREES AND YEAST RISES BEST AT 85 DEGREES!  THAT IS WHEN I DECIDED ON A NICE FIRE IN THE FIREPLACE – IT WORKED!

The loaf is delicious, however, I would add more pepperoni and cheese in the future!

SERVE ALONE OR WITH SOME PIZZA SAUCE FOR DIPPING!

MORE FUN WITH YEAST AND FLOUR:

HOMEMADE SOFT PRETZELS:

BREAD AND SOFT PRETZELS 004 (570x428)

DOUGH
1 pkt instant dry yeast
1 1/2 c warm water (105-120 degrees)
2 Tbsp granulated white sugar
4 c all purpose flour
1 tsp salt

CRUST
1 c water
2 tsp baking soda
coarse sea salt or kosher salt
1/4 c (1/2 stick) butter, melted

DIRECTIONS

  1. In a large bowl, combine the yest, warm water and sugar.  Add in the flour and salt and knead until smooth with your hands!
  2. Grease a second bowl with nonstick spray and place dough in the bowl, turn once to get grease on top.  Cover with plastic wrap and let rise for 30 minutes in a warm place.
  3. Preheat oven to 425 degrees.  Prepare 2 non-stick baking sheets (I add a little non-stick spray).
  4. Divide the dough into 10 equal parts.  Roll each part into a rope about 24 inches long and form into pretzel shape.
  1. In a shallow bowl, combine water and baking soda.  Submerge each pretzel in water and then place on the prepared baking sheets.  Sprinkle with salt.  Let pretzels rise 5-10 minutes.
  2. Bake 12-15 minutes, or until golden brown.  Brush each hot pretzel with melted butter immediately after removing from oven.

SERVE ALONE OR WITH SOME SPICY DIJON MUSTARD FOR DIPPING!

WHY CAN’T I LOSE WEIGHT?

THIS COULD BE THE REASON!

EXERCISE BLOCK

SERIOUSLY, I KNOW YOU’RE REALLY TRYING WITH CUTTING BACK ON CALORIES, REDUCING FAT INTAKE, AND EXERCISING MORE.  BUT YOU MAY BE DEFEATING THE PURPOSE BY MAKING A FEW COMMON MISTAKES – SOME INGRAINED HABITS THAT ARE DIFFICULT TO BREAK.  IF YOU FIND ONE OR MORE OF THESE FITS YOUR LIFESTYLE, FOCUS ON OVERCOMING THEM AS YOUR NEW YEARS RESOLUTION AND YOU SHOULD SEE A SLOW (1/2 TO 1# PER WEEK) WEIGHT LOSS.

1. You “Fall off the Wagon” with one small slip and  decide to binge the rest of the day!

CAKE

Sometimes this happens at work because there are loads of goodies around the water cooler or the staff is celebrating a birthday.  Sometimes it’s on the weekend and there is a football party where everyone brings something loaded with fat! Or you just have a craving.  Then after you have had that one taste, you say to yourself, well, I’ve blown it for the day so I’ll have a little more…This might only happen once a week but it can sabotage the rest of your weekly efforts quickly. You haven’t blown your diet by having a portion-controlled “treat” occasionally,  just don’t guilt yourself into eating more!

2. You Drink Your Calories

eggnog

We just went through the Blizzard of 2014 in Lake View, NY!  We shoveled several hours for days on end.  We cross-country skied at least an hour every day.  We ate healthy, home-cooked meals.  My husband stepped on the scale and found he had gained a few pounds!  I could argue that he built muscle from all the work he did, but more likely it was from the calories consumed from all the cappuccinos he drank throughout the day.  Granted we had 30 below wind chills but 3 or 4 cappuccinos a day at 300 calories a piece (900-1200 calories) is enough to gain 1-2 pounds a week!  Think about what you’re drinking!

3. You Don’t Eat Enough Protein

Adequate protein intake is especially important if you are cutting calories to keep your muscle while you lose fat.  The RDA for protein is about .4 grams per pound of body weight (ex: 150 lb x .4 g/lb = 60 gram) . You may want to add 10-20 grams and cut your calories from fat first, then carbs (since you need carbs for energy).

4. You Skip Breakfast

When you skip breakfast your metabolism slows down so that when you do eat, you don’t burn those foods off as efficiently.  Your slower metabolism also leads to a sluggish day where you have little energy for that workout you really need so you may do it with less enthusiasm and reap less of a reward.

5. You make excuses why you simply cannot work out

Danskin Toning Band (2) (570x428)

There are so many excuses and I have made them myself:  there isn’t enough time in the day; it’s too cold, rainy, icy outside; I don’t want to go back out and drive to the gym….The key is to make sure to do something everyday (not just walking around the block as above!).  It can be something different every day and it must be at a time that works for you that day.  For example, I might grab a quick lunch and take a walk on my lunch break because I have a meeting after dinner and know I won’t be able to do my usual routine.  I might use the elliptical inside during the blizzard because there truly is life threatening wind chills outside.  I might pack my toning band since I’m traveling and won’t have any weights to work out with.

THE LIFESTYLE CHOICES YOU MAKE EACH DAY WILL MAKE OR BREAK YOUR WEIGHT CONTROL EFFORTS SO CHOOSE WISELY!

ADAPTED FORM THE BEAUTY AND FITNESS BLOG

“IF MD STANDS FOR MENTALLY DEFICIENT, RD MUST STAND FOR REALLY DUMB!”

What Prompted This Post?

I was on an elevator with a doctor (not an intern) in one of the hospitals I worked in (I won’t mention the name), and he looked at my badge and asked me what the RD stood for!  While shocked, somehow I came up with this witty reply: “If MD stands for Mentally Deficient, then RD must stand for Really Dumb!”  Thankfully, the elevator doors opened for my timely escape.  Needless to say, I did NOT stay at that hospital for long!

What Is a Registered Dietitian?

RD

Registered dietitians, or RDs, are THE food and nutrition experts, translating the science of nutrition into practical solutions for healthy living. The expertise, training and credentials that back a registered dietitian are vital for promoting positive lifestyle choices.

When you need food and nutrition information based on fact or need to know how a healthy diet improves health and fights disease—rely on qualified professionals in the field.

Registered dietitians draw on their experience to develop a personalized nutrition plan for individuals of all ages. They are able to separate facts from fads and translate nutritional science into information you can use. A registered dietitian can put you on the path to a healthy weight, eating healthfully and reducing your risk of chronic disease.

RDs work in hospitals, schools, public health clinics, nursing homes, fitness centers, food industry, research, private practice and more. Many RDs have certifications in specialized fields such as diabetes, sports, pediatric, renal, oncology or gerontological nutrition.

RD4

An RD can provide sound, easy-to-follow nutrition advice. Here are a few of the benefits of working with an expert.

  • Between what you hear on TV and read in the news, eating right can seem like a real challenge. But it doesn’t have to be. A registered dietitian can help you weed through nutrition misinformation and provide sound, easy-to-follow nutrition advice.
  • Maintaining a healthy blood sugar level is essential to managing diabetes, and choosing nutritious foods and monitoring portion sizes help keep blood sugar levels as stable as possible. If you have diabetes, a registered dietitian (RD) or registered dietitian nutritionist (RDN) can help manage the disease while ensuring you get the nutrients you need.  A CDE (Certified Diabetes Educator) can also be an RD with specialized training.
  • Individuals with kidney disease likely need to follow a diet with specific daily amounts of certain nutrients to help prevent progression of the disease. A registered dietitian nutritionist can teach patients how to eat well and manage this vital part of their health plan.
  • WEIGHT CONTROL is always a huge concern.  No powdered meal replacement or pill is going to help you control your weight effectively.  A registered dietitian will work with you one-on-one to look at your current diet and fitness routine and help you develop a personalized plan that will work for you!
  • Dietitian’s can help with sound nutrition advice through all stages of life:  Pregnancy & Lactation; Breastfeeding, Picky Toddler & Food Jags,  Teen Athlete Needs, Nutrition  as we Age, Geriatric Nutrition and Palliative Nutrition.

Some RDs may call themselves “nutritionists,” but not all nutritionists are registered dietitians. The RD credential can only be used by practitioners who have met specific educational and professional requirements.

RD1

The Academy of Nutrition and Dietetics (previously the American Dietetic Association) recently changed the credential to Registered Dietitian-Nutritionist (RDN).  So when looking for sound nutrition advice, whether from a “Dietitian” or “Nutritionist”, always make sure to look at their credentials.  If they are Registered with the Commission on Dietetic Registration in the US,then they can call themselves an RD or RDN.  They will have a card to prove it!

RD3

What Are My Credentials?

I HAVE BEEN A REGISTERED DIETITIAN FOR OVER 25 YEARS – NOW, I GUESS, I AM A REGISTERED DIETITIAN-NUTRITIONIST IN THE USA!  I AM ALSO A CERTIFIED DIETITIAN-NUTRITIONIST WITH THE NEW YORK STATE EDUCATION DEPARTMENT.  THIS IS WHAT OTHER STATES MIGHT CALL A LICENSE TO PRACTICE AS A DIETITIAN-NUTRITIONIST IN NYS.  I WAS ALSO A CERTIFIED DIABETES EDUCATOR FOR 10 YEARS.

RD2

I HOPE YOU FIND MY BLOG USEFUL AND INFORMATIVE!

Adapted from the American Academy of Nutrition and Dietetics web page.

NATURES VIAGRA – BEETS!

SIX IMPORTANT FACTS ABOUT BEETS – YOU’LL LEARN TO LOVE THEM GREENS AND ALL! BEETS ARE NATURES VIAGRA!  Beets contain loads of boron, which is directly related to the production of human sex hormones – while ancient Romans had no … Continue reading

BLIZZARD OF ’14 EPPIE ROLL

EPPIE ROLL 1

THE BLIZZARD IS WINDING DOWN BUT THE ROAD IS STILL DRIFTED OVER SO WE’RE STUCK INSIDE.  HERE IS A HEARTY MEAL WITH JUST 5 INGREDIENTS YOU CAN MAKE IN A SKILLET AND PREPARE IN ABOUT 30 MINUTES!
1# hot turkey sausage
1 (14.4 oz) package Birds Eye frozen pepper stir fry
1 c shredded Italian style cheese
1 (13.8 oz) package Pillbury Pizza Crust
1 jar of your favorite sauce (or your own homemade) for dipping

I get the pizza crust out and unroll onto a 13 x 9 inch non-stick cookie sheet a few hours ahead so the dough will rise a bit and spreads out easily to fit the pan.  Spray large skillet with non-stick cooking spray.  Preheat oven at 375.  Cook sausage with pepper stir fry until sausage browns some and most of the liquid evaporates.  Cover half of the pizza crust with the sausage and peppers.  Sprinkle the cheese over the top and fold the crust over the top.  Bake about 20 minutes until crust is golden brown.

SERVE WITH DIPPING SAUCE AND A BIG SALAD!

Makes 4 Servings : 463 calories (153 calories from fat); 32 g protein; 17 g fat

ANOTHER SNOW STORM – A 7-INGREDIENT STEW

BEEF STROGANOFF

BRACING FOR 30 – 40 INCHES OF SNOW, WIND GUSTS TO 60 MPH AND LIFE THREATENING WIND CHILLS SO I NEED A HEARTY STEW TODAY.

THIS BEEF STROGANOFF RECIPE HAS ONLY 7 INGREDIENTS AND IT IS SO EASY IN THE CROCK POT.  I USED CHUCK TENDER ROAST WHICH HAS ONLY 3.5 GM OF FAT PER 4 OUNCE SERVING INSTEAD OF THE USUAL 20 GRAMS OF FAT IN YOUR TYPICAL CHUCK ROAST.  I ALSO USE THE 1/3 LESS FAT VARIETY OF CREAM CHEESE TO LESSEN THE GUILT OF SUCH A TASTY MEAL!

2 1/2 # Chuck Tender Roast
1 onion, chopped
8 oz fresh sliced mushrooms
2 c beef broth
1T parsley – fresh is best if you have it on hand
8 oz tub chive and onion cream cheese
12 oz cooked whole grain pasta (I use extra wide ribbon noodles)

Place first 4 ingredients in slow cooker. Cook on LOW 8-10 hours. Remove meat and shred or cut into bite-size pieces (it usually falls apart). Meanwhile, add cream cheese and parsley to slow cooker and whisk until melted and smooth. Return meat to slow cooker.

Serve over hot cooked pasta with some nice green veggies and a big salad.

SURE TO KEEP YOU WARM AND SATIATED THROUGH ANY STORM!

SNOW STORM SOUP

IN THE MIDDLE OF A SNOW STORM IN BUFFALO, NY THERE IS NOTHING BETTER THAN MAKING SOME VEGETARIAN BLACK BEAN SOUP!

black bean soup 1

I MAKE THIS IN THE CROCK POT SO JUST THROW EVERYTHING IN!

1 small onion, diced
1 tsp garlic
1/2 c frozen corn
2 c vegetable broth
1 c hot salsa
1 (15oz) can black beans, drained and rinsed
1 Tbsp chili powder
1 Tbsp cumin
dash of lime juice

cheddar cheese and tortilla chips (OPTIONAL)

Place first 6 ingredients in crock pot and cook on LOW setting 4-5 hours. Add spices and lime juice in the last hour of cooking.

Serve with cheddar cheese and tortilla chips on top!

4 servings

PROVIDES NEARLY 45% OF YOUR DAILY PROTEIN NEEDS AND MINIMAL FAT. (TO ELIMINATE MORE FAT FORGO THE CHEESE AND CHIPS.)

THIS IS WHAT IT LOOKS LIKE THIS MORNING IN LAKE VIEW, NY!

HEAT UP IN A SNOW STORM WITH THIS SPICY HOT SOUP! 

**Personally, I would double the recipe because I want more than 4 servings of this – clears the sinuses too!!