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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


April 13, 2011

A Muffin Top May Cause Brittle Bones

Hi Everyone! When you hear the word osteoporosis, do you think about yourself or your family? Protecting your bones is likely not at the top of your to-do list. Maybe you down a calcium supplement when you think about it…but that’s about it.

What if I told you there are simple smart choices you can make to keep your bones and your kids’ bones healthy? The goal is to prevent thinning of your bones and fractures down the road.

Joining me on this week’s podcast to talk about four easy ways to protect your bones is Regina Ragone, registered dietitian and Food Director at Family Circle magazine.

You may be shocked to hear that extra weight around your middle can lead to bone loss. The first prime way to protect bones is to lose weight around the middle. A recent study from Massachusetts General Hospital in Boston and Harvard Medical School found that women who had high amounts of visceral (belly) fat had less bone mineral density than women who did not.

Call it a muffin top or menopot but this belly fat appears to produce an inflammatory response in the body, which can accelerate bone loss.


Just as important is to eat more calcium-rich foods at every age…a must-do for preventing bone loss and osteoporosis. Did you know that the best way for your body to absorb calcium is from food sources versus supplements? Milk, yogurt, cheese, spinach, almonds, fortified soy milk and cereals are all sources of calcium.

If you find it hard to get enough calcium through food, supplement with calcium citrate. Take it after meals since food helps with absorption of calcium from the supplement.


Each month Family Circle shares a tasty recipe with us. If you’re in the mood for Mexican, you’ll want to try the Turkey-Vegetable Fajitas with a simple Avocado & Tomato Salsa on the side. With a fresh marinade of lime and orange juices plus ancho chili powder, cumin, and a host of veggies, it’s time to get your family in the kitchen to cook together.

Want more? Listen to this week’s podcast below. Don’t forget you can now find our podcast with Family Circle at familycircle.com, keyword ‘podcast’.

Listen to this week’s podcast


March 9, 2011

Fast-Food That Won’t Fill You Out

Do you have days when your life is spinning like you’re on a tilt-a-whirl ride? You have way too much to do and not near enough time to do it in. You’re starving, need to feed your family and fast-food is looking better and better. But how do you make smart choices?

Joining me this week on the podcast to talk about smart fast-food selections from their April 1sgt issue is tilt-a-whirl rider Margit Ragland, Health Director at Family Circle magazine. You can now find our monthly podcast with Family Circle on their website at familycircle.com keyword ‘podcast’.

1. If you want to watch your portion size, check out the children’s menu—you’ll get the smallest size possible, plus healthier sides like apple slices.

2. Hold the mayo to eliminate more than 100 calories or order it on the side. Otherwise, it’s usually slathered on your sandwich.

3. Give the boot to those packages of crispy noodles and croutons that come with salads. They add calories and fat and that’s about it.

4. Use half the packet of salad dressing. Just because you receive that portion size doesn’t mean you must use it all.

5. Make sure you order chicken grilled—not “crispy” which means fried—on sandwiches and salads.

6. Opt for leaner breakfast meats like ham or Canadian bacon instead of sausage and bacon.

7. Request your burger prepared without added salt. At McDonald’s you can order one minus the “grill seasoning,” a mix of salt and pepper.

We now have calorie labeling in fast-food restaurants. But is it working? What do you think? According to a small study recently published in the International Journal of Obesity, calorie labeling is not working so well. Researchers surveyed low-income communities in New York City and Newark, NJ, both before and after mandatory labeling begin in New York City.

In this population they found no statistically significant difference in calories purchased before or after labeling was introduced.  Many of the adolescents reported that they noticed the calorie labels but few considered the information when they ordered their food.

Other studies have found some reduction in the total calories of the items ordered. I do think there is a percentage of the population who wants this data and finds it helpful. But whether you have access to the calories or not, knowing how to make wise choices is key.

Check out this month’s recipe for Scallop-Quinoa Paella

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

Listen to this week’s podcast


February 9, 2011

Three Smart Eating Tips for Time-Starved Moms

Hi Everyone! It’s almost Valentine’s Day and we’ve posted an easy recipe from Family Circle magazine for Fruity Chocolate Clusters in case you want to make treats for someone special. Made in the microwave with fewer than 75 calories per cluster, what’s not to love?

But first, my girlfriends with children (regardless of their ages) are always time-starved. Guess whose healthy eating habits often get ignored? Moms!

Joining me on the podcast this week is a time-starved Mom…. Margit Ragland, Health Director at Family Circle magazine. Many moms worry about their children’s eating habits while letting their own slide.  Busy moms…try these smart-eating tips:

Healthy Kid Habit for Mom: Drinking milk

Calcium is crucial for maintaining a strong skeleton as you age and preventing potentially debilitating fractures. Until age 50, you need 1,000 mg per day, which in real food is about three servings of milk, yogurt, or cheese. Then your recommended intake jumps by nearly another serving.

There is also a tie to dairy consumption and fat loss. Research conducted by Zemel at The University of Tennessee indicated that consuming calcium-rich foods as part of a healthy weight loss diet actually increased the loss of that dreaded belly fat or muffin top (the mid-section fat that is tied to increased risk of heart disease.)

Add milk to smoothies, use it in pudding, or drink it warm with a little hot chocolate mix or vanilla flavoring. Use cheese in omelets, on sandwiches or with whole grain crackers for a power snack.

Healthy Kid Habit for Mom: Eating Vegetables

A recent Centers for Disease Control and Prevention (CDC) report on trends in fruit and vegetable consumption stated that only 26.3% of adults ate vegetables three or more times a day. Besides being loaded with vitamins and minerals, the American Institute for Cancer Research suggests that the minerals, vitamins and phytochemicals in plant foods could interact in ways that boost their individual anti-cancer effects.

I admit it…I struggle to eat enough vegetables. Do you? So I add them to a variety of dishes. For example, we make pizza on the weekends and it’s loaded with veggies; I add them to omelets and to scrambled eggs, dip them in hummus for a snack or slice peppers and cucumbers to go on top of a sandwich. Last week I made split pea and barley soup and added chopped spinach, carrots and onion.

To hear more smart eating tips for time-starved Moms…listen to this week’s podcast below.

Listen to this week’s podcast


January 12, 2011

Game On: Smart Weight Loss Moves that Work

Before we talk about smart weight loss moves, last week we chatted on food and culinary trends for this year and small pies were one of the highlighted items. Laura emailed to tell me about the website ourbestbites.com and their recipe for a single serving pie in a short and squatty half-pint jar. You’ve got to check this out. Laura makes these small blackberry pies and keeps them in the freezer ready to bake at any moment.

Ok, are you feeling frustrated with your weight? Tried a lot of diets only to lose and regain the same pounds, maybe in different locations on your body?

Joining me on this week’s podcast to discuss rewriting the rules is my regular guest Margit Ragland, Health Director at Family Circle magazine. The February issue of Family Circle magazine has an informative article, 6 Biggest Diet Myths, that addresses rewriting the old weight loss rules.

Consider these old rules.

Old rule: focus on total calories only regardless of where they come from…such as the 100-calorie packs of refined cookies and snacks…low in calories but that’s it nutritionally speaking.

New rule: where the calories come from does matter and the body handles the calories differently. For example, it’s better to have your carbs come from high fiber, real food rather than processed carbs.

Old rule: stay off the scale and don’t focus on numbers…but instead, zero in on how you feel and how your clothes fit.

Break the old rule: According to data from the National Weight Control Registry (NWCR), weighing regularly is actually linked to better weight loss results. Researchers say that weighing regularly helps you stay on track and catch a slipup before it turns into a major weight gain.

New Rule: Weigh first thing every morning. Let the scale be your guide as to how you are doing from a weight standpoint NOT how you feel about yourself.

Need an easy recipe for your Super Bowl Party?

Try these Two-Way Nachos

I like the fact that you can use baked chips, reduced or no sodium beans, and a reduced-fat blend of cheese without affecting the flavor. Combined together, you never miss all the sodium or fat but your backside will.

Listen to this week’s podcast below.

Listen to this week’s podcast




December 1, 2010

Party On…Without the Extra Pounds

Rev up your forks and spoons…the holiday eat feast is about to begin. I love the holiday season but what I don’t like is any additional fat on my backside or my belly after they are over. How about you?

I grew up in the south and have wonderful memories of baking in the kitchen with my Mom. My mixer and oven work overtime during November and December as my friend Petra and I choose favorite recipes and bake together (ok and eat too).

Time is tight during the party season so let’s eat smart. Recently I was in Boston for the American Dietetic Association annual meeting. For breakfast I sampled Granola Bars made with California raisins, walnuts, oats, and mini chocolate chips.

Raisins are an easy way to add more fruit and fiber to your diet. Make these bars ahead for the grab and go busy weeks coming up. I doubled the recipe (added a few extra chocolate chips) and froze half of the bars for later in the month. The recipe is quick and easy.

Register to win a California raisin gift pack complete with:

Tote bag

Raisin plush character

Meal Makeover Mom cookbook

Snack pack of raisins

Water bottle

Hat

With some tweaks to your favorite recipes and simple swaps, you can enjoy the party season and not put on pounds.

  • Snack before you party: Eat a small snack with protein and fiber such as a piece of fruit and a handful of nuts before you head to the party. This smart move takes the edge off your hunger and keeps you from bellying up to the buffet and staying there.
  • Forget skipping meals on party days. Skipping meals all day to allow room for the big one sets you up to overeat. You’re hungry, tired and the body needs fuel. All you can think about is food and a lot of it.
  • Drink two glasses of water before the party. Studies show you’ll eat less. This is a good basic day-to-day strategy that works plus you stay hydrated.
  • For your holiday baking, use light cream cheese, light sour cream and skim evaporated milk as staples. I use skim evaporated milk in place of cream in my mashed potatoes and add roasted garlic.
  • Need a dish to take to a dinner? Try Family Circle’s Red Rice & Lentils. Ready in less than 30 minutes, the hazelnuts add holiday flair and flavor.

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

Listen to this week’s podcast


October 25, 2010

Big Fat Diet Lies

Have you noticed that everywhere you look or turn, there’s a new magic bullet for weight loss? From pills, powders and supplements to outfits you sweat away the fat in and underwear that promises to make your muscles work harder…it’s all out there. And, with promises to reshape your body, melt away pounds of fat and change your life….by this weekend.

Big fat diet lies are everywhere and I want you to recognize them. The November 1st issue of Family Circle magazine has an informative article covering the top lies. This week, Margit Ragland, Health Director at Family Circle joins me on the podcast to discuss diet lies you should know.

Diet Lies:

1. A diet that promises you excessive weight loss such as five pounds a week or more. The typical women can safely lose between ½-1 pound per week. When you lose more weight in this short period of time, the loss is not fat but rather a mix of water weight, lean muscle mass and a little fat. Quick weight loss is quick to be regained.

2. A diet that claims you won’t need to exercise. Don’t believe it. Exercise and other physical activities like walking your dog or mowing the yard burn calories to help keep the weight you have lost off and to keep your muscles toned.

3. A diet that allows only 1200 calories a day or less. The truth: when you consume fewer calories per day than your body needs, you can actually gain weight. Your body thinks it’s being starved so it stores fat and rachets down your metabolism.

Most diet products are not tested, have zero science behind them and sell really well because they are basically unregulated and we are desperate to get the weight off…whatever it costs from a financial and health standpoint.

I’ve worked in this field long enough to know that basic, healthy eating is not glamorous nor is it sexy. Just turn on the late night infomercial. You won’t see basic, boring, balanced nutrition being sold but rather some change-your-looks-and-body-by-Friday-night product.

Weight loss is work, it’s take time and it means changing habits….all of which we hate to do…right? But the reason that two thirds of the US population is overweight or obese is because all of these weight loss miracles…aren’t.

These products make billions of dollars a year for various companies while what do you lose….your money, not weight. The diet business is big business and it’s not about your bottom line either….know what I mean?

Looking for a filling fall recipe? Check out this month’s Family Circle recipe for Savory Meatloaf & Mushroom Gravy at the WDBO Nutrition & Health Center.

For more information, listen to this week’s podcast below.

Listen to this week’s podcast


August 11, 2010

5 Tips to Pack a Lunch Your Kids will Eat

My cousin is a kindergarten teacher and started school on Monday! It’s hard to believe that summer is almost over and school is back in session. That means it’s time to gear up and think about school lunches… ideas that won’t break the bank, are nutritious and that your kids won’t trade.

Check out this month’s Family Circle recipe for Maple Bran Muffins. Drizzle with maple icing and serve for breakfast or a snack.

Try these five tips to pack a lunch your kids will keep and eat:

  • For your sanity, think about cooking and preparing for the week to come on Sunday. Go over your schedule for the week and think about what you can fix ahead to make the week less hectic. Consider meals that will provide leftovers for lunch the next day. Kids love leftover pizza, lasagna and manicotti.
  • Get your children involved in the kitchen with you and bake oatmeal or peanut butter cookies.Cut up fruit, make trail mix with nuts, soy nuts, pumpkin seeds, a mixture of their favorite dried fruit, and even add some mini chocolate chunks.Or try one of my several favorite mixes from Target’s Archer Farms line, Sunny Cranberry. Many of you know that I partner with Target as their nutrition & health expert and have come to rely on their Archer Farms products for my day-to-day meals and snacks.
  • Kids love the power of choice so involve them in choosing from your healthy selections. Think about taking them to the grocery store at a time when you’re not rushed or tired…I know…when is that? You guide the decisions and choices but do allow them to pick an item or two.
    This week on the podcast, Margit Ragland, Health Director at Family Circle magazine, joins me to talk more about lunches that will be keepers.

According to Family Circle, Meredith Corporation’s Motherboard surveyed moms and 84% were looking for new options to add to their children’s brown bag.

  • Rethink the sandwich…switch from bologna with cheese on white bread. Try a turkey sandwich on whole wheat bread…add a slice of low fat cheese or soy cheese.
    Try whole-wheat tortillas or whole grain wraps as an alternative to bread and in addition to turkey, stuff with lean ham or beef and low-fat cheese, tuna, chicken, hummus or egg salad, and top with sliced veggies such as red peppers and cucumber. Peanut butter, almond butter or sunflower butter with banana or raisins works well too.
  • Keep baskets in your pantry filled with healthy snack selections that your children like. Include whole-grain cereal bars (try blueberry almond flax), dried fruit such as cherries or blueberries, nuts, whole-grain crackers, peanut or almond butter, and pop-top cans or pouches of tuna.

Looking for a healthier chip alternative with less fat and calories? Margit suggests Pirate’s Booty as one option. Putting together a lunch is much easier when the choices are there.

For more ideas, listen to this week’s podcast.

Listen to this week’s podcast


July 14, 2010

Summer Treats that won’t Weigh You Down

Ok, I admit it. I love ice cream. Do you? What better way to cool down in the summer than with an ice cold creamy frozen treat.

This week on the podcast Margit Ragland, Health Director at Family Circle magazine, and I talk about five ice cream treats that don’t have to be off limits even when you’re on a diet. Their favorites include:

  1. Breyers Smooth & Creamy Triple Chocolate Dip
  2. Weight Watchers Giant Cookies & Cream Ice Cream Bar
  3. Klondike Vanilla & Chocolate Ice Cream Sandwiches
  4. Blue Bunny Strawberry Banana Frozen Yogurt
  5. The Skinny Cow Mint Ice Cream Sandwiches

Or spend an afternoon in the kitchen with your kids and make cookies such as oatmeal raisin. Then put light ice cream or frozen yogurt between two for your personal version of an ice cream sandwich.

Turn your kitchen into an ice cream parlor. A couple of Sundays ago, a girlfriend and her two young girls came over. We decided to turn the kitchen into an ice cream parlor. We took light vanilla bean ice cream and sliced it into small pieces on a cutting board. Next we had a selection of blueberries, strawberries, chopped walnuts and mini chocolate chips to choose from. The girls mixed them into the cut up ice cream.

Then we scooped the mixture into ice cream cones and drizzled with chocolate syrup. Do you think these were a hit? The kids had a blast choosing the items that they wanted to mix in and we loved saving a lot of money by making the cones at home. Give this a try…you’ll be the most popular Mom or Dad on the block.

Be sure and try this month’s recipe for Frozen Tiramisu from the Family Circle kitchens. By using coffee flavored frozen yogurt, instant coffee and chocolate sauce, per serving stats come in under 200 calories and five grams of fat per serving.

Happy summer!

Listen to this week’s podcast


June 16, 2010

Three Simple Strategies for your Kids’ Summer Snacks

According to the American Heart Association the average teen consumes about 34 teaspoons of sugar…or about 500 calories…in a typical day. It’s so easy to reach for snacks loaded with sugar and fat and empty when it comes to nutrition. With just a little planning, you can feed them well and feel good about it.

On the podcast this week, Margit Ragland, Health Director at Family Circle magazine joins me to share simple strategies for your kids’ snacks.

Try these simple strategies from Family Circle’s July issue:

  1. Offer smart snacks. Choose options that override cravings for sweets such as peanut butter or almond butter and whole grain crackers or whole wheat bread. Try fun, prepacked freeze-dried fruit, trail mix or squeezable applesauce.
  2. Focus on fruit. Fruit contains natural sugar or fructose plus a load of vitamins, minerals and fiber. Summer is peak season for a lot of fresh fruit. Serve it with frozen yogurt or make parfaits with granola, fruit such as blueberries and your favorite yogurt. I like to use Greek yogurt and make parfaits for snacks and breakfast.
  3. Rethink drinks. Soda and other sugar-sweetened beverages are major culprits in over-the-top sugar consumption. Try mixing juice with sparkling water or seltzer, unsweetened tea, or try the lower-sugar fruit-juice-blend products. Don’t forget milk.

What simple strategies work for you? Tell me.

The Nutrition Facts label is very confusing when it comes to figuring out sugar intake. I hope that changes with the label update. For now, your simple strategy is to do the math so you know the amount of sugar in a product.

Determine calories from sugar: grams of sugar in a serving x 4 (4 calories/gram) = sugar calories

Teaspoons of sugar: grams of sugar per serving divided by 4 = teaspoons of sugar per serving

Remember that currently the Nutrition Facts label doesn’t separate out naturally occurring sugars such as fructose or lactose from the added sugars. You must go one step further and look at the ingredient label to see what sugars have been added.

In your body, sucrose which is sugar, molasses, honey, raw sugar, high fructose corn syrup or maple syrup are all sugars or sweeteners and the body doesn’t differentiate between them regardless of what the Internet scares tell you.

Each month Margit shares a recipe from the Family Circle kitchens and this month it’s a Berrylicious Shake. It’s quick and includes fresh blueberries which are in season now.

Listen to this week’s podcast


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