March is National Nutrition Month! It's the perfect time to take stock of your family's eating habits and set some new healthy goals.
Encourage your whole crew to eat better and make smarter food choices by mastering my top 10 strategies for success.
1. Make dining IN your default. Make the bulk of your meals in your own kitchen. You’ll have more control over portions and the quality of food your family eats.
2. Engage your kids in the kitchen. Children develop a greater appreciation for healthy, fresh food and tend to be more open to trying new foods when they are involved in the meal’s creation.
3. Stock up on the right ingredients. Fill your fridge and pantry with healthy “convenience foods” like frozen vegetables, whole-grain pasta, quick-cooking brown rice, canned beans, and lean ground turkey. With a fully-stocked kitchen at your disposal, it’s easy to throw together a nutritious meal in a flash.
4. Invest in time-saving kitchen tools. Slash prep time by outfitting your kitchen with practical gadgets like a hand-operated produce chopper, food processer, and sharp knives.
5. Go "light" on dairy. Buy reduced-fat or non-fat (skim) versions of your family’s favorite dairy products, like milk, yogurt, and cheese, for the house. This gives you leeway to enjoy occasional full-fat versions when you’re dining out.
6. Ditch liquid calories. Eliminate caloric, sugary beverages like soda, sweetened waters, and fruit drinks from your family’s diet. Instead, make water or naturally flavored seltzer the default beverage at mealtime.
7. Delay dessert. Instead of serving dessert immediately after dinner, wait at least 30 minutes after the meal is completed. This way, your kids are less likely to rush through dinner in anticipation of sweets. Plus, this strategy leaves less time before bed for additional PM snacking.
8. Bring on the veggies! Start dinner with a vegetable or green salad every night. For pickier palates, try sweet red bell pepper strips, juicy grape tomatoes, crisp sugar snap peas, or brightly-colored baby carrots. A fiber-rich first course will help everyone fill up so everyone’s less inclined to overeat at the main meal.
9. Pre-plan healthy menus. Plan and shop for a whole week’s worth of meals in advance. This will help you cut back on last-minute trips for fast food or unhealthy restaurant take-out.
10. Make the TV room a “no eating zone." Eating while you’re distracted by your favorite shows often leads to mindless munching. Of course, feel free to snack on vegetables while you watch—they’re the one and only exception!
Monday, February 28, 2011
Friday, February 11, 2011
Butternut Squash: A Winter Gem
Summer boasts a true rainbow of produce: fire engine-red tomatoes, indigo-colored berries, royal purple eggplants, jewel-toned bell peppers, and cheery yellow and green zucchini, to name a few shades of the season. But you can enjoy colorful produce year-round, even when surrounded by winter’s white wonderland. ‘Tis the season for ruby red grapefruits, emerald green kale and chard, and, one of my favorites, vibrantly orange butternut squash.
This winter staple is brimming with nutrients that keep you healthy from head to toe. It’s most notable for high levels of beta carotene, a powerful antioxidant the helps repair and renew your skin to give it a youthful, radiant glow. Once converted to vitamin A, beta carotene also helps your immune system function at its best. Beta carotene, along with other carotenoids found in butternut squash, may also help fight arthritis aches and pains.
Butternut and other winter squashes, such as acorn, are also good sources of potassium and magnesium, two nutrients that help manage blood pressure and keep bones healthy and strong.
You can serve butternut squash mashed (like potatoes), or cut it into cubes and roast it to capitalize on the veggie’s nutty, sweet flavor. And I love my recipe for Butternut Squash Soup—pureeing the cooked squash produces a creamy, smooth soup that’s low in fat.
Here’s a prep tip: Butternut squash is VERY hard, so it can be difficult to cut. Buy fresh pre-cut chunks in your produce department, OR soften up a whole squash by giving it a quick zap in the microwave. Pierce the skin with a fork several times and microwave for about 2 minutes, then let it cool a bit before peeling and cutting.
I hope you'll make butternut squash and other seasonal specialties regulars in your grocery cart this winter!
This winter staple is brimming with nutrients that keep you healthy from head to toe. It’s most notable for high levels of beta carotene, a powerful antioxidant the helps repair and renew your skin to give it a youthful, radiant glow. Once converted to vitamin A, beta carotene also helps your immune system function at its best. Beta carotene, along with other carotenoids found in butternut squash, may also help fight arthritis aches and pains.
Butternut and other winter squashes, such as acorn, are also good sources of potassium and magnesium, two nutrients that help manage blood pressure and keep bones healthy and strong.
You can serve butternut squash mashed (like potatoes), or cut it into cubes and roast it to capitalize on the veggie’s nutty, sweet flavor. And I love my recipe for Butternut Squash Soup—pureeing the cooked squash produces a creamy, smooth soup that’s low in fat.
Here’s a prep tip: Butternut squash is VERY hard, so it can be difficult to cut. Buy fresh pre-cut chunks in your produce department, OR soften up a whole squash by giving it a quick zap in the microwave. Pierce the skin with a fork several times and microwave for about 2 minutes, then let it cool a bit before peeling and cutting.
I hope you'll make butternut squash and other seasonal specialties regulars in your grocery cart this winter!
Monday, January 10, 2011
Skinny Foods
Presenting…11 delicious, diet-friendly foods that offer phenomenal calorie bargains. If you’re looking for creative ways to enhance your weight loss efforts, give these tasty bites a try!
1. Air-Popped Popcorn: One cup of “naked” air-popped popcorn (without any added butter or oil) has only 30 calories! If you don’t own an air popper, you can make plain popcorn right in your microwave. Add 4 tablespoons popcorn kernels to a brown paper lunch bag, fold over the edge of the bag twice to close it, and microwave the bag on high for 1.5 to 2 minutes. (Microwave times will vary; it will take a few trial runs to figure out the perfect amount of time required to pop the kernels without burning them.) To kick up the flavor, sprinkle your popcorn with Parmesan cheese, spices (chili powder and cumin, yum!), or even hot sauce.
2. Water Chestnuts: Sliced water chestnuts have a super satisfying crunch—a texture a lot of dieters crave after giving up potato chips and other snack foods. You can munch your way through a whole can for just 50 calories. They also make a crisp, refreshing addition to low-fat chicken or tuna salad. Bonus: Water chestnuts are a non-starchy veggie, which means you can eat them in unlimited quantities while following my plan!
3. Salsa: With less than 20 calories per ¼ cup, salsa is a dieter’s best friend. Bottled or fresh, salsa makes a terrific, low-cal dip for crunchy veggies like baby carrots and celery sticks. It’s also the perfect diet-friendly condiment for sandwiches, burgers, and baked potatoes—use it as a flavorful replacement for mayo, sour cream, butter, and other fattening toppers.
4. Grape Tomatoes: One cup of grape tomatoes clocks in at only 30 calories. These bite-sized nibbles are sweet, colorful, and ideal for snacking since you can pop ‘em in your mouth one at a time. And, if you’re following my weight loss plan, they count as an unlimited food…so munch to your heart’s content!
5. Plain Nonfat Greek Yogurt: A 6-ounce container of plain nonfat Greek yogurt has around 100 calories and 15 to 18 filling grams of protein (that’s more than double the protein content of traditional nonfat yogurt). Jazz up plain yogurt with chopped fruit, vanilla extract, or a sprinkle of ground cinnamon.
6. Grapefruit: One of the few seasonal winter fruits, grapefruit are refreshing, hydrating, and sweet. One large grapefruit is only 120 calories and, since you eat the flesh one segment at a time, it automatically helps you pace your eating.
7. Atomic Fireballs: Yes, ironic to see a nutritionist touting a nutrient-less sugar bomb, but these fiery treats win my award for best calorie value in candy! One extra-large fireball has just 40 calories and will last for a looooong time (it’s rock-hard, so you can’t just chomp through it like you can with other hard candies). Plus, their intense heat totally curbs your urge to snack on other foods.
8. Naturally-Flavored Seltzer: Naturally-flavored seltzer is simply carbonated water with a shot of fruit flavor—it doesn’t contain sugar, artificial sweeteners, food dyes, or anything else! It’s completely calorie-free, fizzes like soda, and comes in fun flavors like lime, orange, pomegranate…even vanilla and white chocolate. For sweetness and pizzazz, float a few fruit slices or frozen fruit cubes made with 100% juice in your glass.
9. Egg Whites: Egg whites are pure, high-quality protein and just 17 calories apiece, which makes them the ideal ingredient for a low-cal breakfast with high fill power. Scramble 4 to 5 whites with any sautéed veggies (I like a combo of spinach, tomatoes, and onions) and top with a dollop of salsa (another skinny food from this list!).
10. Whole Wheat Sandwich Thins: Sandwich thins and flats are one of the best new food products for dieters! That’s because you get TWO halves for the same calorie count as ONE slice of bread (100 calories). Use these versatile, whole grain buns to build turkey or chicken sandwiches, or lightly spread them with nut butter or reduced-fat cream cheese for a smart bagel substitute.
11. Vegetable Soup: Studies have shown that just by starting a meal with a fiber-rich bowl of broth-based vegetable soup, you can reduce your total calorie intake by 20 percent. The soup takes the edge off your hunger and fills you up quickly, so you end up eating less of your main entrée. That’s exactly why I encourage dieters following my plan to start dinner with a bowl of Joy’s Skinny Veggie Soup (find the recipe at joybauer.com).
1. Air-Popped Popcorn: One cup of “naked” air-popped popcorn (without any added butter or oil) has only 30 calories! If you don’t own an air popper, you can make plain popcorn right in your microwave. Add 4 tablespoons popcorn kernels to a brown paper lunch bag, fold over the edge of the bag twice to close it, and microwave the bag on high for 1.5 to 2 minutes. (Microwave times will vary; it will take a few trial runs to figure out the perfect amount of time required to pop the kernels without burning them.) To kick up the flavor, sprinkle your popcorn with Parmesan cheese, spices (chili powder and cumin, yum!), or even hot sauce.
2. Water Chestnuts: Sliced water chestnuts have a super satisfying crunch—a texture a lot of dieters crave after giving up potato chips and other snack foods. You can munch your way through a whole can for just 50 calories. They also make a crisp, refreshing addition to low-fat chicken or tuna salad. Bonus: Water chestnuts are a non-starchy veggie, which means you can eat them in unlimited quantities while following my plan!
3. Salsa: With less than 20 calories per ¼ cup, salsa is a dieter’s best friend. Bottled or fresh, salsa makes a terrific, low-cal dip for crunchy veggies like baby carrots and celery sticks. It’s also the perfect diet-friendly condiment for sandwiches, burgers, and baked potatoes—use it as a flavorful replacement for mayo, sour cream, butter, and other fattening toppers.
4. Grape Tomatoes: One cup of grape tomatoes clocks in at only 30 calories. These bite-sized nibbles are sweet, colorful, and ideal for snacking since you can pop ‘em in your mouth one at a time. And, if you’re following my weight loss plan, they count as an unlimited food…so munch to your heart’s content!
5. Plain Nonfat Greek Yogurt: A 6-ounce container of plain nonfat Greek yogurt has around 100 calories and 15 to 18 filling grams of protein (that’s more than double the protein content of traditional nonfat yogurt). Jazz up plain yogurt with chopped fruit, vanilla extract, or a sprinkle of ground cinnamon.
6. Grapefruit: One of the few seasonal winter fruits, grapefruit are refreshing, hydrating, and sweet. One large grapefruit is only 120 calories and, since you eat the flesh one segment at a time, it automatically helps you pace your eating.
7. Atomic Fireballs: Yes, ironic to see a nutritionist touting a nutrient-less sugar bomb, but these fiery treats win my award for best calorie value in candy! One extra-large fireball has just 40 calories and will last for a looooong time (it’s rock-hard, so you can’t just chomp through it like you can with other hard candies). Plus, their intense heat totally curbs your urge to snack on other foods.
8. Naturally-Flavored Seltzer: Naturally-flavored seltzer is simply carbonated water with a shot of fruit flavor—it doesn’t contain sugar, artificial sweeteners, food dyes, or anything else! It’s completely calorie-free, fizzes like soda, and comes in fun flavors like lime, orange, pomegranate…even vanilla and white chocolate. For sweetness and pizzazz, float a few fruit slices or frozen fruit cubes made with 100% juice in your glass.
9. Egg Whites: Egg whites are pure, high-quality protein and just 17 calories apiece, which makes them the ideal ingredient for a low-cal breakfast with high fill power. Scramble 4 to 5 whites with any sautéed veggies (I like a combo of spinach, tomatoes, and onions) and top with a dollop of salsa (another skinny food from this list!).
10. Whole Wheat Sandwich Thins: Sandwich thins and flats are one of the best new food products for dieters! That’s because you get TWO halves for the same calorie count as ONE slice of bread (100 calories). Use these versatile, whole grain buns to build turkey or chicken sandwiches, or lightly spread them with nut butter or reduced-fat cream cheese for a smart bagel substitute.
11. Vegetable Soup: Studies have shown that just by starting a meal with a fiber-rich bowl of broth-based vegetable soup, you can reduce your total calorie intake by 20 percent. The soup takes the edge off your hunger and fills you up quickly, so you end up eating less of your main entrée. That’s exactly why I encourage dieters following my plan to start dinner with a bowl of Joy’s Skinny Veggie Soup (find the recipe at joybauer.com).
Monday, November 22, 2010
15 Tips to Avoid Holiday Weight Gain
I’ve heard all sorts of “statistics” about how much weight the average person gains during the holidays—5 pounds, 8 pounds, 10 pounds. But what’s the truth? A study published in the New England Journal of Medicine found that the average person “only” puts on about one pound between mid-November and the beginning of January. That’s slightly comforting. The bad news is, the researchers found that the extra holiday padding didn’t come off during the following year—and slapping on an extra pound every time Thanksgiving rolls around can add up to a BIG gain.
Have no fear! You can still enjoy the special sweets and treats of the season without blowing your diet if you strategize. Here are some of my best tips to keep you on the straight and narrow (for the most part, anyway!) as the season’s festivities swing into full gear.
1. Begin with Breakfast
Starting your day with a satisfying morning meal—especially one that includes protein—can help prevent overeating at holiday meals and parties later in the day. In a hurry? Grab a nonfat yogurt and a piece of fruit. Got some extra time? Whip up an egg white omelet with lots of chopped veggies and some reduced-fat cheese.
2. Never Go to a Party Hungry
Have a light snack (100 to 200 calories) about an hour before you make your entrance. This will help take the edge off so you don’t dive into the first edible item you lay eyes on. Smart snacks include apple slices with 1 level tablespoon peanut butter, 2 rice cakes topped with sliced turkey, and a string cheese with a banana or orange.
3. Wear Something Fitted and Fabulous
You’re less apt to eat when you’re feeling great about how you look (and conscience of how snug your clothes are fitting).
4. Hang Out with the Talkers, Not the Eaters
Eating is contagious. You don’t want to surround yourself with the people pigging out.
5. Watch the Alcohol
Alcohol is a double whammy: it’s loaded with calories and it lowers your inhibitions, which means you end up eating more than you planned. Stick with wine or champagne (one medium goblet), wine spritzers (one or two glasses), or light beer (two cans or bottles, max).
6. Nix Noshing
Nibbling and grazing between meals is a problem year-round for many people, but it hits an all-time high during the month of December, when cookie platters, boxes of chocolates, and seasonal baked goods begin to pop up everywhere. All those extra bites and sips can add up to hundreds or thousands of calories per week if you’re not careful. That’s why it’s especially important to maintain a structured eating schedule throughout the holidays and be super-mindful of the extracurricular munching.
7. Follow My “Rule of One"
By keeping your portions in check, you can enjoy every highlight of your favorite holiday meals without going overboard. Stick with just ONE of each deliciously tempting hors d’oeuvre, one plate of food, one alcoholic drink, and one dessert (or a sliver of two, if you can’t decide).
8. Give Leftovers a New Home
If you’re hosting Thanksgiving or a holiday party, pack up the leftovers and divvy them up among your guests. This way, you won’t be tempted by containers of rich holiday food lurking in your fridge for days after the event.
9. Shop ‘Til You Drop
Turn your countless mall excursions into mini-workouts. Park in one of the farthest lots, take the stairs instead of the escalator, walk from store to store at a brisk pace, and carry your own bags (don’t pass them off on your husband or kids). If you have the extra time, take an extra lap around the whole mall and do some window shopping—who knows, you might even spot that one gift you’ve been struggling to find in a store you don’t normally frequent.
10. Stand Up To Food Pushers
Your family members may pressure you to eat more than you’re comfortable with, or guilt you into sampling rich foods that you’d rather leave off your plate. My best advice is to be polite but firm and pay attention to the way you phrase your response. You might respond, "That looks really delicious but I’m full and working hard to not overeat." In other words, say something that will enable you to deny the dish without hurting anyone’s feelings.
11. Take the Boy Scout Oath—Be Prepared!
Keep your purse or desk stocked with healthy, portion-controlled emergency snacks. I like small bags of nuts mixed with dry cereal, nutrition or granola bars (200 calories or less), soy crisps, and portable fruit, like apples and bananas. Having an appealing snack stash can help you fight the urge to gobble down tempting, calorie-laden seasonal treats at the office, convenience stores, and coffee shops when hunger strikes. If you’re traveling during the holidays, follow the same advice: pack your own healthy snacks for the car, plane, or train so you’re less vulnerable to making bad choices!
12. Make Exercise a Priority
Your schedule may be even more hectic than usual, but it’s more important than ever to make time for exercise. Staying active helps you burn off extra calories from stuffing, rich desserts, candy, and other holiday indulgences, and it’s also a great way to counteract the stress that often accompanies family get-togethers and holiday planning. Aim for at least 30 minutes of moderate activity every day (walking counts!).
13. Be Selective About Your Splurges
Choose a few special events or parties that you look forward to all year and plan to indulge at those celebrations. The rest of the season, stick to your normal, healthy eating and exercise habits. As I always tell my clients – they’re called holi-days, not holi-weeks or holi-months!
14. Let Go of the Guilt and Move On!
Indulging and enjoying special treats is part of the holidays. If you ate a bit more than you intended to and feel the guilt creeping in, accept that you allowed yourself to enjoy something you wanted, and then wipe your slate clean. Don’t let a night of splurging taint your mood or your food choices the next day.
15. Devote Time to Yourself
All the shopping, planning, and traveling makes this time of year stressful, and many people turn to food to cope. Now more than ever, it’s important to set aside a few minutes of “me time” every day to relax and reboot. Take a short break from your to-do list to listen to calming or motivational music, take a steamy bath, do some simple breathing exercises, or roll out your yoga mat for a few sun salutations. Give yourself the gift of a few quiet moments of peace and reflection.
Wishing you a wonderful holiday season filled with love, laughter, and good health!
All the best,
Joy Bauer
Have no fear! You can still enjoy the special sweets and treats of the season without blowing your diet if you strategize. Here are some of my best tips to keep you on the straight and narrow (for the most part, anyway!) as the season’s festivities swing into full gear.
1. Begin with Breakfast
Starting your day with a satisfying morning meal—especially one that includes protein—can help prevent overeating at holiday meals and parties later in the day. In a hurry? Grab a nonfat yogurt and a piece of fruit. Got some extra time? Whip up an egg white omelet with lots of chopped veggies and some reduced-fat cheese.
2. Never Go to a Party Hungry
Have a light snack (100 to 200 calories) about an hour before you make your entrance. This will help take the edge off so you don’t dive into the first edible item you lay eyes on. Smart snacks include apple slices with 1 level tablespoon peanut butter, 2 rice cakes topped with sliced turkey, and a string cheese with a banana or orange.
3. Wear Something Fitted and Fabulous
You’re less apt to eat when you’re feeling great about how you look (and conscience of how snug your clothes are fitting).
4. Hang Out with the Talkers, Not the Eaters
Eating is contagious. You don’t want to surround yourself with the people pigging out.
5. Watch the Alcohol
Alcohol is a double whammy: it’s loaded with calories and it lowers your inhibitions, which means you end up eating more than you planned. Stick with wine or champagne (one medium goblet), wine spritzers (one or two glasses), or light beer (two cans or bottles, max).
6. Nix Noshing
Nibbling and grazing between meals is a problem year-round for many people, but it hits an all-time high during the month of December, when cookie platters, boxes of chocolates, and seasonal baked goods begin to pop up everywhere. All those extra bites and sips can add up to hundreds or thousands of calories per week if you’re not careful. That’s why it’s especially important to maintain a structured eating schedule throughout the holidays and be super-mindful of the extracurricular munching.
7. Follow My “Rule of One"
By keeping your portions in check, you can enjoy every highlight of your favorite holiday meals without going overboard. Stick with just ONE of each deliciously tempting hors d’oeuvre, one plate of food, one alcoholic drink, and one dessert (or a sliver of two, if you can’t decide).
8. Give Leftovers a New Home
If you’re hosting Thanksgiving or a holiday party, pack up the leftovers and divvy them up among your guests. This way, you won’t be tempted by containers of rich holiday food lurking in your fridge for days after the event.
9. Shop ‘Til You Drop
Turn your countless mall excursions into mini-workouts. Park in one of the farthest lots, take the stairs instead of the escalator, walk from store to store at a brisk pace, and carry your own bags (don’t pass them off on your husband or kids). If you have the extra time, take an extra lap around the whole mall and do some window shopping—who knows, you might even spot that one gift you’ve been struggling to find in a store you don’t normally frequent.
10. Stand Up To Food Pushers
Your family members may pressure you to eat more than you’re comfortable with, or guilt you into sampling rich foods that you’d rather leave off your plate. My best advice is to be polite but firm and pay attention to the way you phrase your response. You might respond, "That looks really delicious but I’m full and working hard to not overeat." In other words, say something that will enable you to deny the dish without hurting anyone’s feelings.
11. Take the Boy Scout Oath—Be Prepared!
Keep your purse or desk stocked with healthy, portion-controlled emergency snacks. I like small bags of nuts mixed with dry cereal, nutrition or granola bars (200 calories or less), soy crisps, and portable fruit, like apples and bananas. Having an appealing snack stash can help you fight the urge to gobble down tempting, calorie-laden seasonal treats at the office, convenience stores, and coffee shops when hunger strikes. If you’re traveling during the holidays, follow the same advice: pack your own healthy snacks for the car, plane, or train so you’re less vulnerable to making bad choices!
12. Make Exercise a Priority
Your schedule may be even more hectic than usual, but it’s more important than ever to make time for exercise. Staying active helps you burn off extra calories from stuffing, rich desserts, candy, and other holiday indulgences, and it’s also a great way to counteract the stress that often accompanies family get-togethers and holiday planning. Aim for at least 30 minutes of moderate activity every day (walking counts!).
13. Be Selective About Your Splurges
Choose a few special events or parties that you look forward to all year and plan to indulge at those celebrations. The rest of the season, stick to your normal, healthy eating and exercise habits. As I always tell my clients – they’re called holi-days, not holi-weeks or holi-months!
14. Let Go of the Guilt and Move On!
Indulging and enjoying special treats is part of the holidays. If you ate a bit more than you intended to and feel the guilt creeping in, accept that you allowed yourself to enjoy something you wanted, and then wipe your slate clean. Don’t let a night of splurging taint your mood or your food choices the next day.
15. Devote Time to Yourself
All the shopping, planning, and traveling makes this time of year stressful, and many people turn to food to cope. Now more than ever, it’s important to set aside a few minutes of “me time” every day to relax and reboot. Take a short break from your to-do list to listen to calming or motivational music, take a steamy bath, do some simple breathing exercises, or roll out your yoga mat for a few sun salutations. Give yourself the gift of a few quiet moments of peace and reflection.
Wishing you a wonderful holiday season filled with love, laughter, and good health!
All the best,
Joy Bauer
Thursday, October 7, 2010
Food Cures is Now an App!
If you have an iPhone, I strongly encourage you to run (digitally, of course!) to the App Store and download my FREE app called Joy Bauer Food Cures. It’s the perfect complement to my new Food Cures website, which is brimming with sound nutrition and lifestyle advice for preventing and treating high cholesterol, type 2 diabetes, arthritis, migraines, and other common health conditions.
The goal of Food Cures is to customize a specific diet plan that takes into account your own personal health struggles. The app makes it easy to search for information by health condition, so you can quickly identify tips and advice that are most relevant to your life. Each condition includes a list of the best foods to eat and foods to avoid…so you know exactly what to eat to beat migraines, osteoporosis, IBS, and more. You’ll periodically be prompted to upgrade your app, and with each upgrade you can take advantage of the new conditions, content, and features we’ll be adding to the app — so stay tuned!
Every day, my app features a new tip highlighting the health benefits of one particular food — anything from Apricots to Zucchini. It’s super easy to browse through healthy tips from previous days, or search the food database to look up specific foods you want to know more about. The information is straightforward and “easy to digest” (pun intended!).
There’s also a Healthy Living tab, which offers advice on foods that can help you look younger, feel more energetic, and even live longer. Here, you’ll find tips for boosting mood, a guide to the best foods for thick, shiny hair, and my top ten list of superfoods. We’ve got you covered from head to toe!
You’ll also have access to a recipe index filled with quick, simple recipes that are tagged by condition, so you can select the healthiest meals based on your own personal health history. And, since the recipes are stored right in your phone, they’re easy to pull up when you’re at the grocery store shopping for ingredients. I love technology!
From the app, it’s easy to sign up for my weekly e-mail newsletter, which delivers even more health and nutrition information right to your inbox. You can also link directly to my website for access to even more nutrition and health information and to get started with finding your personal, customized Food Cure.
I hope you’ll download my new app, give it a try, and let me know what you think. I welcome your feedback!
Monday, August 30, 2010
An Ode to Vegetables
There’s a reason vegetables are the foundation of almost every diet and healthy eating plan in existence. Not just one reason…several. First and foremost, vegetables are incredibly nutrient-dense. They’re loaded with the vitamins and minerals our bodies need to function at their best. Second, they’re rich in fiber, which helps keep us full, lower cholesterol, regulate blood sugar, and lower risk of chronic diseases like heart disease and diabetes. Third, vegetables aid in weight management. That’s because vegetables (particularly non-starchy vegetables) are high-volume, low-calorie foods that fill you up and displace more calorie-dense foods in your diet.
How Much Should You Be Eating?
According to the USDA MyPyramid, adults should eat at least 2 to 3 cups of vegetables per day. “One cup” is equivalent to 1 cup of raw or cooked vegetables, 1 cup of vegetable juice, or — here’s where it gets a tad tricky — 2 cups of raw, leafy greens (lettuce, spinach, kale, chard, etc.). Because non-starchy vegetables like lettuces, peppers, onions, tomatoes, cucumbers, mushrooms, carrots, and celery are so low in calories, they’re “unlimited foods” in my book, which means you definitely don’t have to stop at 2 to 3 cups. Starchy vegetables like potatoes, corn, peas, and winter squashes are more calorie-dense than non-starchy varieties, so I advise sticking to just 1 cup of these vegetables per day.
Healthy Ways to Prepare Vegetables
Just because it’s a vegetable doesn’t mean it’s automatically diet food. Veggies that are battered and fried, swimming in butter or oil, or topped with creamy sauces, marinades, or dressings can deliver a huge calorie blow. Here are some smart, slimming ways to prepare vegetables and keep their nutritional goodness intact.
- Try roasting vegetables. Roasting gives them a sweet, nutty flavor that can win over even the most reluctant veggie eater. Cut vegetables into bite-sized pieces, mist generously with oil spray, and roast at 400 degrees until they’re soft and browned. That’s the basic method, but the real trick is to get creative with seasonings. Roast cauliflower with curry powder, or broccoli with garlic, low-sodium soy sauce, red pepper flakes, and a drizzle of sesame oil. Top roasted asparagus with grated Parmesan cheese, or roast carrots with ginger and a touch of honey. And although starchy vegetables (white and sweet potatoes, butternut squash, etc.) roast up beautifully, they’re more calorie-dense, so it’s worth your while to learn scrumptious ways to roast the non-starchy varieties.
- Do a quick sauté. Sauté your favorite vegetables in a wide skillet over medium-high heat. Just be careful with the oil, which can add lots of unnecessary calories; use an oil mister or measure just 2-3 teaspoons into the pan (just enough to lightly coat the entire surface of the skillet). Try sautéed spinach and mushrooms with garlic, sautéed zucchini with fresh herbs and a squeeze of lemon — or sauté kale or Swiss chard and finish with a drizzle of rich, sweet balsamic vinegar.
- Get grilling. Like roasting, grilling lends a deep, delicious flavor to vegetables. Slice eggplant, zucchini, yellow squash, and bell peppers into planks and marinate them in low-cal vinaigrette dressing or another reduced-fat marinade for about an hour (whole Portobello mushroom caps are terrific, too). Then, toss the veggies onto a hot grill, and cook for about 5 minutes per side or until tender.
- Add a tasty topper. Sprinkle broccoli with reduced-fat cheddar cheese, doll up a baked sweet potato with nonfat plain Greek yogurt and chives, or top steamed vegetables with a dollop of spicy salsa.
- Nuke ‘em. My microwave is my go-to tool for steaming vegetables. I just sprinkle a bowl of fresh green beans, snow peas, broccoli, or cauliflower with a few tablespoons of water and desired seasonings, cover the bowl, and microwave for a few minutes until tender-crisp. I also microwave sweet and white potatoes when I don’t have time to bake them in the oven. It takes about 15 minutes to microwave a batch of 4 medium potatoes.
Wednesday, July 28, 2010
A Quick, Fun Family Meal Idea
Looking for an easy-to-make meal that your kids will love? In my house, Turkey Tacos are a sure thing — they’re nothing fancy, but we never have leftovers. They’re even a hit with my kids’ picky-eater friends! And nobody has ever suspected the low-calorie swaps: lean ground turkey meat and reduced-fat shredded cheese. If you have extra time, set up bowls with chopped peppers, carrots, and sweet corn that your kids and their friends can add on their own. Or pick your favorites — any vegetable can go into a taco.
Another great reason to try my Turkey Tacos is that they’re made with ingredients that boost your overall health. The lean ground turkey is low in artery-clogging saturated fat (unlike fatty ground chuck), so it’s a smart choice for individuals looking to lower their cholesterol, manage diabetes, or shed a few pounds. The tacos get topped with calcium-rich, low-fat cheese, which boosts bone health and may help ward off osteoporosis. (For more delicious recipes and information on what foods can help manage your specific health concerns, visit my new site, FoodCures.com!)
Another great reason to try my Turkey Tacos is that they’re made with ingredients that boost your overall health. The lean ground turkey is low in artery-clogging saturated fat (unlike fatty ground chuck), so it’s a smart choice for individuals looking to lower their cholesterol, manage diabetes, or shed a few pounds. The tacos get topped with calcium-rich, low-fat cheese, which boosts bone health and may help ward off osteoporosis. (For more delicious recipes and information on what foods can help manage your specific health concerns, visit my new site, FoodCures.com!)
Turkey Tacos
Ingredients
- 1 pound extra-lean ground turkey breast
- 1 packet (1.25 to 1.5 ounces) taco seasoning, mild or hot, plus water as indicated on
package - 2 cups chopped or shredded lettuce
- 1 large tomato, finely chopped
- 1 cup shredded reduced-fat Cheddar cheese
- 7 hard or soft taco shells
- Salsa and/or hot sauce (optional)
Preparation
1. In a large skillet, cook the turkey over medium-high heat until browned. Drain the fat. Stir in the taco seasoning and water. Bring to a boil. Reduce the heat and simmer, stirring occasionally, 5 to 6 minutes.
2. Evenly divide the turkey mixture, lettuce, tomato, and cheese among the taco shells. Top with salsa and/or hot sauce if you like.
Makes 7 servings
Per serving: 171 calories, 21 g protein, 10 g carbohydrate, 5 g fat (1 g saturated), 29 mg cholesterol, 248 mg sodium, 2 g fiber; plus 106 mg calcium (10% DV)
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