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September 8, 2011

Times are a Changin’ for School Lunches

When I was in school, we referred to the unknown meat items on our lunch tray as mystery meat. Did you? What other names do you recall? Remember when ketchup was considered a vegetable? School lunches have been blasted routinely over the years…sometimes fairly and sometimes not.

No wonder many of you Moms and Dads doubt if your child can get a decent, nutritious lunch at school. But times, they are changing and for the better when it comes to our school cafeterias.

Joining me this week on my podcast is Regina Ragone, registered dietitian and Food Director at Family Circle magazine. Many of you may not know that Regina is a former school lunch manager. She recently attended the Healthy Flavors, Healthy Kids Leadership Summit at the Culinary Institute of America in San Antonia and feels that we all need to be part of the solution when it comes to school lunches. Regina shared various specific ways that you can easily get involved:

1. Educate yourself about your school’s food-service program by checking the district’s or school’s website. For details about the federal National School Lunch Program, click on the Program Fact Sheet.

2. Visit healthykids.ciachef.edu/ for resources, interactive tools and doable advice for assisting your school in implementing positive changes in the lunchroom.

3. Emphasize activity along with food choices. Fuel Up to Play 60, fueluptoplay60.com, an in-school program sponsored by the National Dairy Council, encourages a one-two punch of good nutrition and at least 60 minutes of daily physical activity. Thanks to student ambassadors helping spread the word, this program reaches two-thirds of the schools in the U.S.

Each month Family  Circle shares a recipe from their kitchen. Be sure and try this month’s recipe: Rainbow Chard and White Bean Casserole

*** Don’t forget: register to win a BBQ Roll-Up Tool Set ***

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


August 18, 2011

Avocados: All that and more!

Suffering from an unfair bad boy reputation, avocados are plentiful right now and their nutrition credentials are impressive. Did you know that the avocado is considered a fruit? It’s in same family as cinnamon and bay laurel. California, Florida and Mexico lead the world in production.

South Florida grows an avocado called the Lite or SlimCado, which contains one third fewer calories and 50% less fat. According to an article on palmbeachpost.com, the SlimCado contains less fat due to the natural effects of Florida’s humid climate than the familiar Hass avocado grown in California.

But remember, the Florida avocado is quite a bit larger than its California cousin so your total portion still matters. The Florida avocado is a brighter green large fruit with a smooth skin while the California Hass is smaller with a dark green, pebble-looking skin.

My husband brought a SlimCado home from the market last weekend. It was not quite ripe (still hard to the touch) so I put it in a brown paper bag with a banana and it ripened in about two days.

The banana emits ethylene gas, which speeds the ripening process. You could put the avocado in the paper bag by itself but the days to ripen would be a little longer.

Let’s take a closer look at the creamy, buttery, smooth tasting avocado. It’s true, the avocado contains a fair amount of fat…but the majority of the fat is monounsaturated like you find in peanut, olive and canola oil plus it contains some polyunsaturated fat. These two types of unsaturated fat are considered the smart, heart healthy types of fat to add to the diet while cutting back on the much less healthy saturated fat and trans fat.

On fourth of an avocado contains only about 80 calories with five grams of monounsaturated fat and three grams of fiber. You’re also treated to a laundry list of healthful vitamins including C, K, and folate.

Avocados with their bright green flesh contain a bevy of carotenoids (remember these are naturally occurring nutrients that act as antioxidants) including beta-carotene, lutein and zeaxanthin. Plus newer studies have indentified some lesser known but equally as important carotenoids such as alpha-carotene and beta-cryptoxanthin (sounds like something out of Star Wars).

I’m a big fan of all avocados for they pair well with a wide variety of food. Slice them for salad and sandwich toppers, to include in quesadillas, and to make guacamole. Cube some for your salsa too and serve along side fish. Layer it on Swiss cheese for a sandwich in place of mayonnaise.

I’ll slice an avocado along with fresh heirloom tomatoes and a couple slices of fresh mozzarella cheese for a quick and healthy salad for lunch or a light dinner. Drizzle with a little basil-infused olive oil and balsamic vinegar and that’s it. Mm mm!

If you don’t have time to make fresh guacamole, try one of my favorites, Wholly Guacamole. We find it in 3-packs at Costco and keep it in the freezer. Also check out the California Avocado Commission for some delicious and easy to prepare recipes.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


August 3, 2011

Focus on These Foods to Help Protect Your Eyes

August 3, 2011

Did you know that age-related macular degeneration, aka AMD, is the leading cause of vision loss as you get older? Do you have friends or family members who are losing their vision?

Perhaps they’ve been diagnosed with AMD, which affects the central vision and results in significant vision loss or even blindness. Spots, referred to as blind spots, cloud this central vision making it very difficult to see faces clearly, read and drive. And don’t miss this. If you have a family history of AMD, are female or white…all three increase your risk.

What if you can add certain foods to your diet NOW to help prevent AMD down the road? Data from the Age-Related Eye Disease Study (known as AREDS) reported in the May 2009 issue of the journal Ophthalmology found that participants whose diets were high in certain nutrients including vitamin E and C, zinc, lutein, zeaxanthin, and omega-3 fats had the lowest risks of age-related macular degeneration.

Other studies suggest that a diet consisting of more low-glycemic foods (vegetables, fruits, beans, lentils and whole grains as examples) and less high glycemic foods such as candy, desserts, and sweetened drinks results in a lower risk for AMD.

In case you’re wondering how refined or processed foods, which are typically high on the glycemic index affect vision, here is what scientists currently believe. High-GI foods cause a rapid increase and decline in blood glucose levels as opposed to low-GI foods that raise blood glucose more slowly.

The rapid rise in blood glucose may damage the macula or part of the retina, which provides detailed central vision. The good news is that the certain nutrients just mentioned above seem to help protect your eyes from AMD.

Consider making these foods a staple in your diet.

  1. Citrus fruits, kiwi, berries, potatoes, tomatoes: Vitamin C
  2. Nuts (walnuts have fats that convert to omega-3s in the body): Zinc, Vitamin E and healthy fats 
  3. Red meat, poultry, beans, nuts, seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products: zinc
  4. Dark green leafy veggies such as broccoli, spinach, kale plus yellow foods such as corn and egg yolks: carotenoids: lutein
     and zeaxanthin.
  5. Cold-water fish like salmon or canned tuna: omega-3 fats

For more information on eye health, check out the National Eye Institute http://www.nei.nih.gov/health/maculardegen/index.asp.

The good news is that all the foods mentioned above are not only beneficial for eye health but for your total body health.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


July 21, 2011

Pesto and Pizza: A Perfect Duo

July 20, 2011

It’s so hot here in Florida that I want to use my herbs before the summer heat bakes them. I have a bumper crop of basil so decided to make fresh pesto to use on pizza instead of traditional tomato sauce.

Martha Stewart has a simple recipe that I like and have adapted in different ways based on the nuts and cheeses that I have on hand. Typically I also use more basil and less olive oil.

Basically pesto is a finely blended combination of pine nuts, fresh basil leaves, Parmesan and/or Romano cheeses, garlic and good quality olive oil. The word pesto means ‘pounded’ or ‘crushed’.

All of the ingredients except the olive oil go into the food processor, which you process until finely chopped. The oil is then slowly poured thru the food tube with the processor running to blend the oil with the other ingredients. That’s it.

I have used walnuts and pistachios or a mixture of both in place of pine nuts, which produces a robust and flavorful pesto.

Toast your nuts of choice for more intense flavor. This is easy to do. Just place them in a skillet on the stove over medium heat for 2-3 minutes. Keep an eye on them so they don’t burn and be sure to stir or toss a few times. If you want to toast nuts in the micro or the oven, check out these tips from The University of Nebraska.

Basil is one of the easy-to-grow herbs and production overflows in the summer. Give basil morning sun, afternoon shade, and don’t let it dry out.  I grow basil in a pot so it’s easy to move around to shady spots.

If you don’t want to grow your own, look for fresh cut basil at farmers’ markets and in the grocery most of the year. The leaves should be bright green and not wilting. Place the stems in water and top with a plastic bag or wrap basil in paper towel and put in a plastic bag.  Either way, keep basil in the fridge and it will last about a week.

Once you make fresh pesto, it keeps for about 4-5 days so plan to use it in several ways. You can press plastic wrap on the top of the pesto to help retain the beautiful green color and then store it in the fridge.

Use the basil pesto as the base for your pizza…it’s fabulous. But also toss it with pasta and roasted veggies. I roast purple onion, yellow squash and grape tomatoes while I cook whole grain pasta and then toss both with the basil pesto. Delicious and so easy! What’s your favorite way to use pesto?

Want more on pesto? Listen to this week’s podcast below.

Listen to this week’s podcast


July 13, 2011

Instant Gratification with Time-Crunched Meals

July 13, 2011

So you’re trying to eat more fresh foods that are less processed. You’re preparing some meals ahead or making meals that do double duty. But on some days even make-ahead meals never happen. What to do?

This week on my podcast, Regina Ragone, registered dietitian and Food Director at Family Circle magazine joins me as we share some of our favorite quick-fix items that don’t sacrifice on taste or nutrition. We’re not spokespersons for these products, we just like them.

And… don’t forget you can now find our podcasts at familycircle.com, keyword ‘podcast’.

1. Rustic Crust’s Great Grain Pizza Crust ($3) and Old World Pizza Sauce (3 packs/$4), you can get dinner on the table in less than half an hour (often faster than pizza delivery!).

Regina suggests topping the pizza with your favorite low-fat cheese blend and then piling on plenty of veggies.  Make an extra pizza for leftovers…it’s good hot or cold.

2. Brush some ColavitaBalsamic Glaze ($7.50) on chicken breasts or pork chops during the last minute of cooking for a sweet, caramelized coating. Or step up steamed vegetables with a light drizzle of Lucini’s Robust Garlic-Infused Extra-Virgin Olive Oil ($16).

Also toss the garlic infused oil with potatoes. I use a lemon-infused on my salads regularly along with balsamic vinegar.

3. Enjoy one of the newest better-for-you frozen microwave dinners. Regina says that time and again their staff turns to Kashi’s Frozen Entrees ($4). Their current top three are Lemongrass Coconut Chicken, Mayan Harvest Bake and Chicken Florentine. Each meal boasts Kashi’s famous 7 whole-grain pilaf plus fresh vegetables, for a great-tasting, high-fiber, low-fat meal.

Watch for sales and put a few extra in your freezer.  When you’re schedule changes at the last minute, which often happens, you’re prepared.

4. Having an ice cream craving? Try Arctic Zero a frozen treat made from whey protein that’s like eating a frozen protein shake with only 150 calorie per pint…yes, I said pint. ($4.49-4.99)

This is the perfect option if you have family members or friends who are diabetic, follow a gluten-free diet or you just want a frozen ice cream-like treat that’s creamy but without all the fat and calories. My current favorites are Maple Vanilla and Cookie & Cream.

5. Looking for meatless options? Dr. Praeger’s burgers contain no fillers or egg products—just fresh vegetables. Regina loves the California, Bombay, Tex Mex and Italian Veggie Burgers (4/$5), stacked high with lettuce and tomatoes on a whole-wheat Arnold reduced-sodium Sandwich Thin.

Add a Dr. Praeger Sweet Potato or Spinach Pancake (6/$4) and you’ve hit your veggie requirement for the day.

Be sure and try the recipe for Burrito Casserole. You can make the assemble up to 2 days in advance and refrigerate. Leave out on counter for 15 minutes before putting in oven.

It takes on 15 minutes to put this casserole together. Depending on the size of your family, you may have leftovers for lunch the next day.

Want more details? Listen to this week’s podcast below.

Listen to this week’s podcast


July 6, 2011

Blueberries and Brain Benefits

July 6, 2011

 

Last weekend fresh blueberries were a deal at my grocery so I bought 3 containers. On Sunday I made Blueberry-Maple Muffins. This is a recipe from EatingWell magazine that I’ve had for probably five years and my family devours them.

Blueberry-Maple Muffins

See the recipe

Courtesy: EatingWell:  Summer 2004, The Essential EatingWell Cookbook (2004)

Whole-wheat flour and flaxseeds give these maple syrup-sweetened blueberry muffins a delicious, nutty flavor. Compared to a traditional version of the recipe, they have four times the dietary fiber and substitute healthful monounsaturated fat (canola oil) for saturated fat (butter).

12 muffins | Active Time: 30 minutes | Total Time: 1 hour

Ingredients

  • 1/5 cup whole flaxseeds
  • 1 cup whole-wheat flour
  • 3/4 cup plus 2 tablespoons all-purpose flour
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 large eggs
  • 1/2 cup pure maple syrup
  • 1 cup nonfat buttermilk, (see Tip)
  • 1/4 cup canola oil
  • 2 teaspoons freshly grated orange zest
  • 1 tablespoon orange juice
  • 1 teaspoon vanilla extract
  • 1 1/2 cups fresh blueberries
  • 1 tablespoon sugar

Preparation

  1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
  2. Grind flaxseeds in a spice mill (such as a clean coffee grinder) or dry blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda and salt; whisk to blend. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla; whisk until blended.
  3. Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula just until moistened. Fold in blueberries. Scoop the batter into the prepared muffin cups. Sprinkle the tops with sugar.
  4. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly.

 

Nutrition Per muffin : 208 Calories; 8 g Fat; 1 g Sat; 4 g Mono; 36 mg Cholesterol; 31 g Carbohydrates; 6 g Protein; 3 g Fiber; 184 mg Sodium; 149 mg Potassium

From start to finish you can bake up a dozen muffins in an hour and I typically double the recipe so there are leftovers to freeze. The hint of orange citrus combined with the blueberries gives off a comforting aroma as the muffins bake. Nothing like the scent of homemade bread or muffins….can you smell them?

You can use frozen blueberries when fresh ones are not in season. Plus I’ve used both lime and lemon zest and juice. At about 200 calories per muffin, it sure beats the 300-400 calorie content of many muffins.

Blueberry’s benefits:

84 calories per cup

4 grams of fiber

Good source of vitamins C and K plus the mineral manganese

Rich in antioxidants

So, add those blueberries to your cereal, smoothies, muffins, yogurt and salads!
Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


June 23, 2011

Beachgoers, Briefcasers and Backpackers: Grab Go-To Snacks that Satisfy

June 8, 2011

Well, I am car and airplane weary. For the last month or so, I’ve traveled almost nonstop for work, which means different time zones, long hours in the airport, a change in sleep patterns, and meals-on-the-go. You know the drill if you travel for work or if you commute to your job, whether you drive, take a train or a bus.

What snacks do you take along? Comment on FaceBook or my blog.

Plus, now that the kids are out of school for the summer, you may spend time at the beach. Whether you’re a backpacker, beachgoer or briefcaser, here are a few of my favorite go-to-snacks.

1. My go-to nutrition bar is a trio bar from Mrs. Mays. Chock full of nuts, seeds and fruits, it has about 170 calories, 5 grams of protein, 2 grams of fiber and is low in saturated fat because of all the nuts and seeds which contain more heart healthy fats.

I buy large boxes of these for our pantry because on many trips, I leave the hotel room before room service begins in the morning and this bar is my breakfast.

I’m also a fan of their classic crunches, particularly pumpkin, which has about 165 calories a serving, 9 grams of protein and again is low in sat fat due to the seeds. My husband says I need stock in the company.

2. Next up on my go-to list is trail mix, which I make up at home in a large container. I vary the ingredients but typically it contains a mixture of nuts (whatever I have on hand but I love walnuts, pistachios and cashews), seeds such as pumpkin or sunflower, a mixture of dried fruits (again whatever I have) that might include dried cherries, blueberries, cranberries, apricots, dried plums).

Of course, I rough cut my favorite dark chocolate bars such as Green & Black’s and toss some in. Small plastic bags or containers work great and don’t take up a lot of room plus I don’t eat all of it at one time as can happen if I put it in one container.

3. I have this quite small Vera Bradley cooler bag (here’s one similar). It easily fits in my carry on. I put a small ice pack in it and take along string cheese, Chobani yogurt (they have kids sizes called Chobani champions that fit perfectly in my bag) and I like the honey-nana flavor plus I get my calcium and 8 grams of protein.

4. Small containers of hummus work well in my cooler bag too and I will take baby carrot along with snack chips. Sun Chips garden salsa are one of my favorites as they are made with whole grains, healthy fat and are relatively low in sodium compared to other chips. The chips called Food Should Taste Good also are tasty and there are many varieties to choose from such as sweet potato, olive and blue corn.

5. A beach favorite is Diana’s banana babies…frozen bananas on a stick covered in dark chocolate…addictive and satisfying without blowing all your calories. 130 calories and a nice serving of potassium too.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


June 8, 2011

MyPyramid…You’re Fired! MyPlate is Taking Over

June 8, 2011

The Food Guide Pyramid has gone the way of fat free cookies and MyPlate has taken its place.

Have you heard?  The Food Guide Pyramid is out and Myplate is in. Most people would agree that the Food Guide Pyramid was tough to understand and follow. Hopefully MyPlate will be a change agent. After all, a plate is a universal symbol for food. Kids can easily grasp the concept of MyPlate that ties in with First Lady Michelle Obama’s quest to improve the eating habits and obesity rates of children in this country.

So what’s different about MyPlate?

The plate is divided into four clear sections: fruit, vegetables, grains and protein with diary riding sidesaddle in the drink position. Did you notice the term protein instead of meat? Fruit, vegetables and grains are food groups but protein is a nutrient.

If you think about sources of protein, yes, meat of all types comes to mind but so do peanut butter, beans and peas, seafood, tofu and eggs. The term protein is meant to include all of these sources.

Fruits and veggies should take up half of the plate with a slightly bigger focus on veggies than fruit. This is a huge change in the way that Americans eat but spot on when it comes to the research and health benefits of a diet loaded with all types of fruit and veggies.

Grains take up a quarter of the plate and should include as many whole grains as possible. Grains and protein sources often tag along together in many items such as rice and black beans or a cheese enchilada and are side by side.

It’s not meant to be complicated this time around. With less emphasis on the number of servings, the focus is on increasing the consumption of fruits and veggies along with moderating overall portions.

So, think about your plate size too. Many of us women don’t need a full or overflowing dinner plate of food nor do most young children. Instead use a smaller plate, such as a salad plate. You’ve easily reduced portions and thus calories without giving up a certain food. This entire concept of MyPlate is built around enjoyment of your food (a first for the government) with attention to how much you eat.

Dairy rides sidesaddle in the usual drink position. This dairy icon includes low fat or fat free milk but also yogurt, cheese, fortified soy milk, frozen yogurt and ice cream. You get the idea. It’s similar to the protein sources.

One other big push, which is new, is to drink more water instead of sugary drinks…an easy way to reduce calories.

So check out MyPlate for yourself. Go to choosemyplate.gov and you’ll see the plate icon where you can click on each section to see what’s included and find out other simple tips to easily tweak the way you eat to make it a bit more healthful.

Photo credit: USDA http://www.choosemyplate.gov/

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast

 


June 1, 2011

Don’t be Afraid of the Dark Meat…Chicken

Ok, every time you cook chicken, it’s a skinless chicken breast…right…because you think it’s better for you. As food writer Josh Ozersky said in his Time magazine article “Chicken: Get Over White Meat. Join the Dark Side!” the time has come to get with the dark-meat program.

I was recently in Charleston SC, for the National Chicken Council/US Poultry Food Media Seminar. Known for its southern cuisine, I had the opportunity to enjoy (or maybe I should say devour) some incredible Charleston lowcountry chicken dishes made with thighs and drumsticks from restaurants such as the Fat Hen and Peninsula Grill.

Tender, tasty and healthy, dark meat chicken does not bust your budget. Last week I checked with Leah McGrath, Corporate Dietitian for Ingles Market who told me chicken thighs and drums with skin were a bargain at $1.49 per pound compared to chicken breasts which were $2.28 per pound.

At over $.75 a pound difference it’s time to rethink the automatic habit of buying breasts. Even though the price is right, what about the nutrition facts?

Nutritionally the dark meat is packed with 24% more iron and 3 times the amount of zinc as compared to white meat chicken.

If you always buy the chicken breast because you think it’s healthier, don’t miss this. A typical three-ounce boneless, skinless portion of chicken breast has 120 calories and 1.5 grams of fat, and only ½ gram of saturated fat. In comparison a three-ounce skinless drumstick has 130 calories, 4 grams of fat and only 1 gram of saturated fat.

Did you catch that? There’s only ½ gram of difference in the saturated fat and 10 calories? Time that myth was busted.

By the way, it makes no difference if you remove the chicken skin before or after cooking so if you like the moistness from cooking with the skin on, go for it. Convinced you yet to rethink your position on dark meat chicken?

If you’re looking for recipes that use thighs and drumsticks, check our WDBO.com Nutrition & Health Center at WDBO.com/healthcenter. Look for Chicken Curry and Brown Basmati Rice, Two-Way Nachos and a slow cooker recipe for Chicken and Bean Stew. Also check out eatchicken.com for recipes.

Do you have a great dark meat chicken recipe to share? Tell us about it on my blog or post your comment on Facebook.

Photos: courtesy of the National Chicken Council/ US Poultry & Egg Association.


Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


May 18, 2011

Steakhouse and Low-Fat Cooking…an Oxymoron?

I laughed out loud when my friend Regina said that she does the happy dance when her man offers to get in the kitchen and cook. So do many of you I suspect. Problem is…many times the dinner is hefty in calories and not so healthy.

This week on the podcast Regina Ragone, registered dietitian and Food Director at Family Circle magazine, shares her tips to get your man cooking healthy.

Oh, you can now find our podcasts at familycircle.com, keyword ‘podcast’. Regina says that according to mantestedrecipes.com, the most researched recipes by men consist of chicken wings, chili, burgers and steak! Hey, the only item missing is hotdogs!

Men tend to cook beef and like things to be easy and tasty resulting in the use of fatty cuts of meat. But most of the time a little education goes a long way.

What seems like an oxymoron… steakhouse and low-fat cooking, Regina went to steakhouse chef Michael Lomonaco of Porter House New York for some of his best low-fat cooking techniques.

A. Grilling tips: try fish and a fish basket…quick and easy.

B. Amp up your olive oil and infuse with smoked paprika. Lightly spray on your fish. Regina tells you how to infuse the oil in the podcast.

C. Whether on the grill or in the oven, cook fish on a cedar plank.

Tip: buy cedar shingles at a hardware store or lumbar yard, untreated…way cheaper this way.

Check out this month’s Family Circle recipe: the heat and sweet of  Michael Lomonaco’s Chili Rub. Give it a try on pork tenderloin!

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


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