APPLE SEASON ROAST PORK

YOU’LL NEED A 2 1/2 – 3 POUND PORK LOIN ROAST PLACED IN A 13×9″ BAKING PAN SPRAYED WITH NONSTICK SPRAY. I USUALLY CUT A FEW SLITS ALONG THE TOP OF THE ROAST! PREHEAT OVEN TO 350 DEGREES F.

START WITH THIS DELICIOUS RUB:

2 Tbsp vegetable oil
2 Tbsp minced garlic
2 tsp ground cumin
1 tsp dried oregano

Mix together in a small bowl and then coat the roast.

VEGETABLE MIX:

2 large red potatoes cut into wedges
1 small onion, coarsely chopped
1 red pepper, coarsely chopped (I used a variety red, yellow and orange sweet peppers)
2 Tbsp vegetable oil (I used Italian salad dressing)

Place vegetables in a large zip lock bag. Add oil (or dressing) and shake to coat the veggies. Place the vegetables around the roast in the baking dish. Generously salt and pepper the whole dish and pop it in the oven for about an hour and a half (meat thermometer registers 155-160 degrees F). Place meat on cutting board, cover loosely with foil. Put vegetables in a bowl and pan juices in a gravy bowl. Cover to keep warm. Increase oven to 475 degrees F.

APPLES YUM!

2 Granny Smith apples cut into wedges
1 Tbsp lemon juice
1 Tbsp vegetable oil

Spread apples in same baking pan and drizzle with lemon juice and oil. Roast 10-12 minutes until slightly caramelized on bottom. Add apples to vegetable and stir to combine. Slice meat and serve with vegetable, apples and reserved juices.

NUTRITION TIPS:

* I OFTEN SUBSTITUTE CHICKEN BROTH FOR SOME OR ALL OF THE OIL

** USE SWEET POTATOES IN PLACE OF WHITE OR RED POTATOES FOR ADDED VITAMINS AND MINERALS

*** ADD MORE VEGGIES AND SERVE WITH A BIG SALAD SO HALF OF YOUR PLATE WILL CONTAIN FRUITS AND VEGGIES

 

THIS IS A GREAT FALL RECIPE TO WARM UP THE HOUSE AND USE THE GREAT FALL HARVEST FRUITS AND VEGETABLES!

Advertisements

7 BASIC NUTRITION TIPS

 

AVOID OVEREATING

nutrition tip 1

Focus on finding a balance of hunger and fullness as you eat. Stop eating when you are no longer hungry, not just when you are full. While I still get snide looks from my Italian relatives when I refuse second helpings and dessert at Thanksgiving, I’m not complaining about being stuffed or having heartburn afterward!

THINK BEFORE YOU EAT

Food is energy for your body. Nothing more, nothing less. Think about your food before you eat: “Why am I eating this?” “Do I really need this?” This will help you focus on eating enough to keep you moving, and choosing foods that will give you prolonged energy.

EAT NATURALLY

nutrition tip 3

Focus on things that come from the earth, not a factory. The best advice is, when shopping at the grocery store, stay along the outside walls where you find fruits, vegetables, beans and lean sources of meat. All of these occur naturally. This helps keep those processed foods and sugar-packed snacks, all of which will kill your metabolism, out of the cart.

GO ORGANIC

NUTRITION TIP 4

Grow your own when possible or try some organic foods.  If you must purchase other produce wash well to remove pesticides and other toxins.

AVOID ARTIFICIAL SWEETENERS

NUTRITION TIP 5

Avoid artificial sweeteners. These are most often consumed in Crystal Light, diet sodas and “sugar-free” products. Think of them as toxins, because they are! Drink plenty of water.

CONTROL PORTION SIZES

Use small coffee mugs to eat your cereal in the morning. Get rid of all the large plates and cups in your house and only eat with the smaller or children’s sizes. Eat slowly, being certain to chew your food thoroughly before swallowing. Try to eat slower than the slowest eater at the table. If you go to a restaurant, split a meal with your partner, or once your portion is delivered, cut it in half and have the waiter box up half of the dish for another meal.

LIFESTYLE CHANGES TAKE TIME

HEALTHY LIFESTYLE 2

Good nutrition is a marathon, not a sprint. Don’t make the mistake of trying to change everything overnight. It took your entire life to adopt your current nutrition habits, expect it to take some time to change them. After two weeks of a consistent change, you have made it a habit. Pick two or three of these tips to start. Each week review how you have done and evaluate the areas that need improvement. During this review, plan on making an additional change to your nutrition.

 

CRISPY FISH

Crispy Fish and French Fries (2)
Pinch of Red Pepper flakes
1/2 tsp paprika
1/2 tsp salt
1/2 tsp pepper
1/3 c flour
1 egg (or egg white to reduce fat and cholesterol)
1 c Cornflakes, crushed
4 tilapia filets (can use haddock or other white fish)

Sprinkle fish with spices.  Place flour in a shallow dish.  Whisk egg with 1 Tbsp water in a medium bowl.  Crush Cornflakes and place in another shallow dish.  Dredge fish in flour and shake off excess.  Dip fish in egg then dredge in Cornflakes coating completely.  Bake at 400 degrees 15-20 minutes until golden brown.

Crispy Fish and French Fries (3) Crispy Fish and French Fries (2)

I usually bake my own fresh fries with sweet potatoes to keep fat low and avoid gluten, but these are store bought.  I used small plates (8″ round) so the meal looks large but this is a good trick to fool your mind if you are trying to cut calories and lose weight.  And I round out the meal with a big fresh romaine salad with loads of veggies (cauliflower, broccoli, red/yellow/orange mini sweet peppers/cucumber and grape tomatoes)  and a lite balsamic vinaigrette dressing.  ENJOY!

WHAT ABOUT A GLUTEN FREE VERSION?

I was trying to see how I could make this recipe gluten free.  I know you can purchase gluten free flour in the grocery store readily these days however, even though corn by itself contains no gluten, most brands of corn flakes are not safe for those following the gluten-free diet. That’s because the cereals contain ingredients — usually barley malt sweetener — that contain gluten. Specifically, Kellogg’s Corn Flakes cereal which was the brand I used and is a perennial favorite, includes “malt flavoring” as its third ingredient. Sadly for those who enjoy that cereal, malt flavoring does contain gluten.

If you’re looking for a gluten-free corn flakes option in a mainstream cereal brand that you can find in most grocery stores, you’ll have trouble finding what you want. However, you can find one gluten-free cereal that could be used as a substitute:  General Mills’ Corn Chex. Almost all General Mills’ Chex cereals — including Corn, Chocolate, Cinnamon, Honey Nut and Rice Chex — are gluten-free.

You may have difficulty finding these two gluten-free cornflake options:  Nature’s Path Foods, a company that specializes in organic and gluten-free products, offers gluten-free, organic, fruit juice-sweetened Corn Flakes. You may find this cereal slightly less sweet, with a somewhat different texture than the corn flakes you’re accustomed to eating, but many people like the flavor even better than they like the more “traditional” corn flakes cereals.  Attune Foods Inc., makers of Uncle Sam and Erewhon cereals, also manufacturers Erewhon gluten-free corn flakes. Erewhon’s corn flakes are not sweetened at all; the only ingredients include organic milled corn and sea salt.

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

HOLIDAY ROUNDS WITHOUT GAINING THE POUNDS!

Healthy Holiday Eating

Food is everywhere during the holiday season, making it tough to stick to your healthful eating and exercise habits. However, with a little attention, you can make it through the holidays without losing track of your healthy lifestyle.

Is it true that the average person gains 5 pounds between Thanksgiving and New Year’s Day?
People often do gain weight during the holidays, but how much weight? In 2000, a study of 195 adults showed an average holiday weight gain of between .75 pounds (lb) and 1 lb. However, 14% of those studied gained 5 lb or more. In this study, those who were overweight or obese gained more holiday pounds than those who were normal weight. According to the study, while most people gain less than 1 lb during the holidays, the holiday weight gain is one reason that your weight creeps up from year to year.

Woman Standing on Scale

What can I do to prevent gaining weight over the holidays?
Are you dreading the holiday season because you think you will gain back all of the weight you have lost in the last 6 months? The best advice is to change your mind-set. Do not expect to lose weight between Thanksgiving and New Year’s Day. Instead, focus on not gaining weight. For success, keep a regular exercise pattern and healthy diet during this time. After all, the fine food of the holiday is one of the pleasures of the season.

Allow yourself to splurge on foods that make your holiday season meaningful. Enjoy your favorites in small amounts. Try to cut back in other ways, and keep your exercise schedule on track.

What can I do to stay active when I am traveling and cannot get to my gym?
Exercising during the hectic and sometimes stressful holiday season can help you maintain your weight and sanity. If you are a true “gym rat,” most gyms will allow you to visit as a guest, although sometimes at a hefty fee! Walking, running, or stair-climbing are easy when you are traveling—you can do these activities almost anywhere. For resistance training, check your sporting goods store or online for rubber resistance bands (They are only about $10 and work really well.  I also posted several tips for quick work outs you can do anywhere – look for them!). They slip easily into a travel bag and are lightweight—use them to strengthen and tone almost any body part.

Danskin Toning Band (2) (570x428)

You may need to adjust your expectations for holiday exercising. Try to stay flexible. Know that you might miss out on some workouts. Sneak in exercise whenever you can by taking a walk after a large meal, for example. Make sure to get back to your regular exercise routine when you return home.

How can I stay on track and not overeat at holiday functions?
You can keep your calorie intake under control in many ways. Try these tips and see which ones work best for you:

  • Survey the entire table before you take any food. Decide what foods are worth eating and which you can ignore, and then stick to that decision. Why waste calories on foods that do not bring you pleasure?
  • Eat a snack before you leave home. If you arrive at a party starving, you are more likely to eat too much.
  • Eat your calories instead of drinking them. Stick to lower calorie or calorie-free drinks (diet sodas, water, lite beer, or a wine spritzer), instead of punches, eggnog, and mixed drinks that can have up to 500 calories/cup.
  • Sip a large glass of water between every alcoholic drink, nonalcoholic punch, or eggnog. This will help keep you hydrated, and you will drink fewer calories by the end of the night.

Woman Drinking Glass of Water

  • When you are hosting, make sure the menu includes lower-calorie foods, such as fruits, vegetables, and lean meats. When you are a guest, bring along a lower-calorie dish to share.
grinch kabobs

GRINCH KABOBS

GRINCH KABOBS:

Layer mini marshmallow, strawberry, banana slice, and a grape on a small stick and you get Grinch Kabobs!

  • Try not to hang out near the food. Find a comfortable spot across the room, and focus on people instead of eating.
  • Watch your portion sizes. Do not cover your plate completely with food. When it comes to holiday sweets and alcoholic beverages, less is better.
  • Drop out of the “clean plate club.” Leave a few bites behind every time you eat, especially if you are eating something you do not really care for.
  • Enjoy your favorite holiday treats, but take a small portion, eat slowly, and savor the taste and texture of the wonderful foods of the season.
  • Visit these Web sites for free reduced-calorie and reduced-fat recipes:

REUBEN NOODLE BAKE-ST. PATTY’S SHOULD BE A QUARTERLY EVENT!

THE ABSOLUTELY BEST WAY TO USE UP YOUR CORNED BEEF AND CABBAGE LEFT OVERS! ESPECIALLY ON THE 3/4 YEAR ANNIVERSARY OF ST. PATTY’S DAY – ONLY 3 MONTHS TILL GREEN BAGELS AND BEER!

REUBEN NOODLE BAKE 001 (428x570)

Ingredients:

  • 12 ounces uncooked medium whole grain egg noodles
  • 6 to 8 ounces thinly sliced left over corned beef
  • 2 cups chopped left over cabbage, carrots, potatoes and onions
  • 1 can (approx. 15 ounces) sauerkraut, drained and rinsed
  • 2 cups shredded Swiss cheese
  • 1/2 to 1 teaspoon caraway seeds, optional
  • 1/2 cup Thousand Island dressing
  • 1/2 cup milk
  • 1 tablespoon prepared mustard
  • 2 slices dark rye or pumpernickel bread
  • 1 tablespoon melted butter

Preparation:

Cook noodles in boiling salted water, following package directions. Drain and set aside.

Cut up left over corned beef, cabbage, carrots, potatoes and onions in the original cooking pan into small pieces; add noodles with sauerkraut, cheese, and caraway seeds.

In another bowl, whisk together the dressing, milk, and mustard. Spoon evenly over the noodle mixture. Put torn bread into food processor and pulse to make small crumbs ( I like to leave them as larger torn pieces). Toss with the melted butter then sprinkle over the casserole. Bake in preheated 350° oven for 25 to 35 minutes.
Serves 8.

THIS IS SO GOOD BUT IT IS HIGH IN FAT SO MAKE SURE TO USE “MY PLATE” METHOD:

myplate_blue

LOAD UP MOST OF THE PLATE WITH A BIG SALAD!  OF COURSE, WE ONLY HAVE THIS MEAL ABOUT 4 TIMES A YEAR – MARCH 17TH, JUNE 17TH, SEPTEMBER 17TH AND DECEMBER 17TH!!  EACH QUARTER ANNIVERSARY OF ST. PATTY’S DAY!!  ENJOY!

12 QUICK HOLIDAY NUTRITION TIPS!

CELEBRATE THE HOLIDAYS A LITTLE HEALTHIER AND AVOID THE UP TO 15 POUND WEIGHT GAIN!

  • Focus on weight management rather than weight loss.

Standing on Scale

  • Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain.

FLAT ABS 5

  • Do not skip meals. Skipping breakfast or lunch before a big holiday dinner actually may cause you to overeat.
  • If you know that you will not find any healthy choices, offer to bring something along, such as a salad, vegetable dish, chicken, or fish.

Fresh vegetables falling

  • Pace yourself and become more aware of what you are eating and drinking. Eat until you are satisfied, not stuffed.
  • Select small portions. This will allow you to enjoy all the different foods offered, while still controlling your calorie intake.
  • If you drink, select lite wines and beers, rather than mixed drinks. Alcohol is high in calories.  Use diet mixers if available.
  • Stand away from buffet tables and food trays to avoid the urge to nibble constantly. My husband’s problem!
  • Talk more, eat less. Make the holiday season about enjoying company, rather than all about the food.
  • Fill your plate with a rainbow of colors. Choose different varieties of fruits and vegetables often.

vegetables

  • Learn to say “no” politely. You can say: “No thank you. I have had enough. Everything was delicious.” This works even with someone who will not take “no” for an answer.
  • If at first you don’t succeed, try, try again!

NUTRITION IQ: HOW MUCH DO YOU KNOW?

TAKE THIS QUICK NUTRITION QUIZ TO SEE HOW NUTRITION SAVVY YOU ARE!

  1. If you are overweight, losing just 5% of your total body weight (or the equivalent of 10 pounds (lb) for a 200-lb person) can help lower your blood pressure and improve blood fat levels (triglycerides, low-density lipoprotein (LDL) cholesterol, etc).
    1. True
    2. False

    Standing on Scale

  2. Partially hydrogenated oils contain which kind of fat?
    1. Saturated
    2. Monounsaturated
    3. Polyunsaturated
    4. Trans
    5. None of the above
  3. When the nutrition label lists a food and/or beverage as having “zero” grams of trans fat, it may still contain some trans fat.
    1. True
    2. False

    ?????????????????????????????????????????????????????????????????

  4. Getting enough iron is especially important for premenopausal women and growing children. Which of the following items is an iron-rich choice?
    1. Yogurt
    2. Cheese
    3. Eggs
    4. Lean beef
    5. All of the above
  5. Your mother always told you to eat your vegetables, but now that you are an adult, just how much should you eat each day?
    1. 1 cup (C)
    2. 1½ C
    3. 2 C
    4. 2 ½ C
    5. It depends on how many calories you eat in a day

    wheat

  6. At least what percentage of your daily grain intake (bread, pasta, rice, cereals, oatmeal, grits, tortillas, etc) should come from whole grains?
    1. 25%
    2. 50%
    3. 75%
    4. 100%
    5. None of the above
  7. You are thinking about becoming more physically active. Which of the following activities will benefit your health if done regularly?
    1. Walking
    2. Gardening
    3. Dancing
    4. Housecleaning
    5. All of the above
  8. Which of the following fats have high levels of saturated fat?
    1. Palm
    2. Palm kernel
    3. Coconut
    4. Beef fat (lard and butter)
    5. All of the above

    ????????????????????????????????????????????????????????????????????????

  9. Which of the following is one serving from the grain group?
    1. ½ C cooked rice
    2. Half of an English muffin
    3. A DVD-size pancake
    4. One slice of whole-wheat bread
    5. All of the above
  10. Reducing the amount of cholesterol in your diet is the best way to reduce your blood cholesterol level.
    1. True
    2. False

Woman Measuring Her Waist

Answers

  1. a. True
    A gradual, modest weight loss of just 5% can have significant health benefits.
  2. d. Trans
    Trans fats are created during the hydrogenation process.
  3. a. True
    The definition of “zero” grams of fat is less than or equal to 0.5 grams/serving. Therefore, a food or beverage could contain partially hydrogenated oil and still contribute a significant amount of trans fat, if a person consumes considerably more than the serving size listed on the label.
  4. d. Lean beef
    Dairy products and eggs are not good sources of iron.
  5. d. 2½ C
    It depends on how many calories you eat each day. For adults, the recommended amount of vegetables is 2½ C/day.
  6. b. 50%
    Make at least half of the grains you consume whole grains.
  7. e. All of the above
    Any activity is better than none,  and all of these activities involve rhythmic movements that get the muscles moving and the blood flowing.
  8. e. All of the above
    Tropical oils and animal fats all have a significant amount of saturated fat.
  9.  e. All of the above
    One serving of grain is 1 ounce of bread, about 1 C of ready-to-eat cereal, or ½ C cooked rice, cereal, pasta, or other grain, such as couscous or quinoa.
  10.  b. False
    Reducing the amount of saturated fat and trans fat in your diet, and replacing them with heart-healthy monounsaturated fats, such as olive oil and canola oil, is one of the best dietary changes you can make to reduce blood cholesterol.

HOW DID YOU DO?

KNOW YOUR BMI & WHAT IT REALLY MEANS

KNOW YOUR BMI & WHAT IT REALLY MEANS

Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. The NIH (National Institute of Health) has a handy BMI calculator so you can easily calculate your BMI … Continue reading