This year’s theme and overall message for National Nutrition Month is “Nutrition from the Ground Up.”  According to ADA this is a focus on back to basics, simple and economical healthy foods, food preparation and family meals at home, as well as health promotion.

ADA spokesperson and registered dietitian, Toby Smithson, suggests ways to improve your nutrition from the ground up:

1. Focus on fruits and veggies: “Take a good look at your current diet and you’ll probably realize you’re not eating enough fruits or vegetables,” says Smithson. “Add a serving each day to one meal and increase it every few weeks. Adding more of these foods into your diet is important whether you buy frozen, fresh or organic.”
2. Look locally: From farmer’s markets to community-supported agriculture, you have many options to find new, fresh foods in your area. “This can be a great way to eat well and support your community at the same time,” Smithson says.
3. Make calories count: “Too often, people think of foods as good or bad and that only those on the ‘good foods’ list are okay to eat,” says Smithson. “When you’re choosing between options, focus instead on the one with more of the vitamins and nutrients that you need. Sometimes, foods with fewer calories aren’t always the healthiest options.” To figure out how many calories you need to achieve a healthy weight, visit www.mypyramid.gov.
4. Test your taste buds: A healthy eating plan emphasizes fruits, vegetables, whole grains, low-fat or fat-free dairy and includes lean meats, poultry, fish, beans and nuts. “Those are the basics, but within this wide range there are always opportunities to try new things and find new favorites,” Smithson says. “Expand your horizons. Try a fish you’ve never eaten before or find a new vegetable recipe. By testing yourself, you might find new healthy favorites to add to your regular grocery list.”
5. Treat yourself with treats: “A healthful diet doesn’t mean deprivation,” says Smithson. “If you have a sweet tooth, have fruit and yogurt for dessert. If you want a snack in the afternoon, have some trail mix or nuts. There is no reason to go hungry just because you’re making healthful changes.”

National Nutrition Month: Feature Recipe

Salmon Burgers

It’s easy to include omega-3 fats and high-quality protein in your diet with these hearty burgers.

2 servings
1 6 ½-ounce can salmon
2 tablespoons unseasoned bread crumbs
1 egg
1⁄2 tablespoon diced shallots
2 tablespoons diced red bell pepper
1 teaspoon dried dill
2 teaspoons canola oil
2 whole-grain sandwich buns
Lettuce (optional)
Sliced tomato (optional)

1. Place the salmon in a medium bowl and break it up with a fork. Add the bread crumbs, egg, shallots, bell pepper and dill; combine well. Form the mixture into 2 burgers.
2. In a medium skillet, heat the oil over medium-high heat. Cook for about 4 minutes on each side. Serve on the sandwich buns with lettuce and tomato, if desired.

Serving size: 1 burger
Nutrition Facts per Serving:
Calories: 503 Fat: 20 g Saturated fat: 4 g Trans fat: 1g Cholesterol: 163 mg
Sodium: 625 mg Carbohydrates: 41 g Fiber: 6 g Protein: 35 g

Recipe provided courtesy of John Wiley & Sons, from Expect the Best: Your Guide to Healthy Eating Before, During & After Pregnancy by American Dietetic Association ©2009, John Wiley & Sons.

 

Slow Cooker Touchdown Meatball Sliders

1 lb extra lean ground beef 96% or lean ground turkey*
1 egg
2 Tbsp breadcrumbs
2 Tbsp grated Parmesan cheese
1 Tbsp fresh parsley, finely chopped
½ tsp minced garlic
½ tsp. onion powder
½ tsp. Italian Seasoning
½ tsp. black pepper
2 jars of Classico Tomato and Basil Marinara Sauce
1 Bay leaf
Wheat Slider Buns
Part-Skim Mozzarella cheese slices
Frill picks

Empty one jar of marinara sauce into slow cooker.

1. In large bowl mix extra lean ground beef together with the next 8 ingredients.
2. Form beef mixture into 16  meatballs.  Place meatballs in an even layer in the slow cooker on top of the 1st jar of marinara sauce.
3. Top the meatballs with the remaining jar of marinara sauce.  Add Bay leaf.
4. Cook in Slow Cooker on Low for 6-8 hours or High for 2-3 hours or until meatballs are done.
5. Toast rolls in oven at 350 degrees.  Fill inside of toasted roll with 1 meatball, 2 Tbsp sauce, and ¼ slice of cheese.  Hold slider together with frill pick.

Each slider contains approx. 203 calories and 5 gm fat

6 Tbsp unsalted butter
3/4 cup light brown sugar
1/3 cup all purpose flour
1/3 cup 100% whole wheat flour
3/4 tsp baking soda
1½ cup oats
1/2 tsp salt
1 egg, lightly beaten
1 tsp vanilla extract
1/4 cup chopped walnuts
1/2 cup dried sweetened cranberries
1/2 cup bittersweet chocolate chips (Ghirardelli 60% Cocoa Bittersweet Chips)

1. Melt butter in microwave for 20 seconds or in a small saucepan over low heat on the stovetop. Remove from heat, and add brown sugar, stir until smooth.
2. Combine flours, baking soda, oats, and salt in medium bowl.  Combine butter mixture with flour mixture.  Add slightly beaten egg and vanilla extract. Fold in walnuts, cranberries, and chocolate chips, mixing well.  
3. Drop by tablespoonfuls onto a lightly greased or nonstick cookie sheet.  Bake for 9-12 minutes or until golden brown. 

Makes 3 Dozen Cookies

Nutrition Facts per cookie:
75 Calories    3.5 gm Total Fat     10.6 gm Total Carbs     1.0gm  Fiber

Happy New Year to all! I would like to start the New Year off by sharing a list of my Top 10 Foods for 2010.  These foods not only can help realize your New Year’s resolutions for weight loss, but even more importantly help improve your overall health, promote longevity, and ward off several diseases.

I have also included a special recipe, Oat-rageous Waffles with Warmed Mixed Berry Topping, which includes 2 of the Top 10 Foods for 2010, oats and berries.

1. BEANS
Beans are packed with fiber, which can help decrease your LDL cholesterol, help with weight loss, and prevent colon cancer.  One half cup of beans contains approximately 6 gm dietary fiber, which is about 25 % of most people’s daily recommendation of fiber.  An added bonus is not only are they filling but also can help stretch your grocery bill since they are so inexpensive. Choose a variety of beans such as pinto, black, kidney, and Great Northern beans.

2. FISH
Fish is considered a good lean protein source since it does not have the increased amounts of artery clogging saturated fat that meat contains.  The American Heart Association recommends consuming fish at least two times a week.  Choose fatty fishes for HDL promoting Omega 3s.  Good sources of fatty fishes are salmon, albacore tuna, and mackerel.

3. BERRIES
Fill up on disease fighting flavanoids by including a variety of berries in your diet including blackberries, strawberries, acai berries, cranberries, and blueberries.

Berries are rich in antioxidants, which are well known for their heart disease and cancer prevention properties, not to mention help slow down the aging process.  Berries are also a great source of immune boosting Vitamin C.  Choose fresh or frozen berries depending on the season.  Drinking 100% cranberry or acai juice is another way to reap the health benefits of berries. 

4. DARK CHOCOLATE
Dark chocolate is loaded with heart protecting antioxidants, which have been found to reduce blood pressure and decrease LDL cholesterol.  Dark chocolate also stimulates the feel good hormones, endorphins, leaving us with a great sense of pleasure.  Don’t let the fat scare you off from snacking on dark chocolate, 1/3 of the fat is oleic acid.  Oleic acid is a monounsaturated fat also found in olive oil.

5. SPINACH
No wonder mom always told you to make sure you eat your spinach.  This leafy green is a nutrition powerhouse! It is a good source of bone strengthening calcium, contains lutein which is known to prevent cataracts and age related macular degeneration, and has folate which can help lower levels of artery damaging, homocysteine.  Spinach also contains certain nutrients that help control colon, lung, and breast cancers.

6. NUTS
Grab a small handful of nuts each day for a healthy dose of monounsaturated fat, which can help increase your good cholesterol HDL and lower your bad cholesterol, LDL.  Due to the protein, fiber, and high monounsaturated fat content nuts can be a tasty and satisfying snack.  Choose unsalted or lightly salted nuts to limit your intake of sodium. And also walnuts can be an excellent plant source of Omega 3 Fatty acids.

 7. MILK
Milk is like liquid gold when it comes to health benefits.  Of course milk is most well known for its high calcium content which is not only important for preventing osteoporosis but also plays an important role in blood pressure and may help rebuild muscles after physical activity.  Drinking milk has also been found to help with weight loss since calcium can help prevent fat storage and increase your metabolism.

8. OATS
Oats are an excellent total cholesterol reducer.  The fiber also aids in weight loss since fiber can provide a sense of fullness and satiety, which are key to shedding pounds.  The soluble fiber in oats can also help reduce your risk of colon cancer.  Get creative, eating a bowl of oatmeal isn’t the only way you can reap the benefits of this super food.  You can also add oats to your meatloaf, pancakes, waffles, breads, and muffins.

9. TOMATO
Tomatoes are rich in the cartenoid, lycopene, which has been recently found ward off a variety of cancers including, colorectal, prostate, breast, endometrial, lung, and pancreatic cancers.  Tomatoes also are an excellent source of potassium a key nutrient in heart health.  You can reap the health benefits of this amazing vegetable by eating them fresh, canned, as tomato sauce, or even as ketchup!!

10. AVOCADO
Avocadoes are rich in oleic acid, which is a monounsaturated fat that not only decreased your LDL cholesterol but increases your good cholesterol.  They are also rich in artery protecting folate.  Folate rich avocados are also important for women in their childbearing years since folate can prevent certain birth defects.

Oat-rageous Waffles with Warmed Mixed Berry Sauce

Waffles:
Pancake Mix
1 tsp. cinnamon
1 tsp. vanilla
½ cup Old Fashioned Oatmeal (Not instant or quick cooking)
1 ½ cups water

Mixed Berry Sauce:
2 cups frozen mixed berries
Juice of 1 small orange
Juice of ½ lemon
1 ½ Tbsp sugar or (sugar substitute to taste)

To prepare waffles:

1. Preheat waffle iron.
2. Prepare waffle recipe on the box of pancake mix.  Add cinnamon and vanilla.  Set batter aside.
3. In medium glass bowl add water and oats and microwave for 1 minute 30 seconds.
4. Remove bowl from microwave (there will be water left in the bowl).  Allow oats to plump up in the hot water for approximately 5-7 minutes.
5. Strain the plumped oats using a strainer or slotted spoon, removing the excess water.  Stir in strained oats to waffle batter.
6. Pour batter in waffle maker.  Makes 12- 4 inch waffle squares.

To prepare Mixed Berry Sauce:
In small sauce pan over Medium High heat warm berries, orange juice, lemon juice, and sugar.  Stir constantly until completely warmed through.  Pour over waffles.  Garnish with a dollop of whipped cream and fresh mint.

Leftovers:
Store leftover waffles in the freezer.  Throw in the toaster for a quick and satisfying weekday breakfast.

 

Here we are again at my favorite time of year. A time filled with Holiday cheer, gift giving, family traditions, Christmas carols, twinkling lights, smell of fireplaces and fresh Christmas trees and oh yeah the "Holiday Bulge." The "Holiday Bulge" which I am referring to is the all too common five to ten pound involuntary weight gain which many of us experience from Thanksgiving to New Years. The recipe for "Holiday Bulge" is super simple and requires only 3 ingredients. The first ingredient is a plethora of Holiday parties where we can effortlessly indulge in a variety of high calorie, high fat, rich and delicious food and drinks. The next ingredient is a decrease in physical activity. And finally add in the mix an increase in Holiday stress and voila, the "Holiday Bulge" is served. I know this sounds gloom and doom, but never fear, the dietitian is here!

I am going to give you the recipe for Battling the "Holiday Bulge" while still being able to eat, drink, and be merry. Below are some specific strategies that will help you get through your Holiday parties happy and healthier than ever.

Pre-Holiday Party Strategies

1)  Move Before you Mingle  
Start the day with some form of physical activity, at least thirty minutes. This
could be a brisk walk around the neighborhood, a workout video, or a trip to the
gym.  Staying active during the holidays is a perfect way to prevent packing on the pounds.  

2)  Eat, Eat, Eat!
Do not skip meals that day; instead eat a well balanced breakfast and lunch.  Make sure your meals include a combination of energizing nutrient dense carbs and satisfying lean protein

3)  Fill up and Go  
Eat a small snack around 100-200 calories that is a combination of carbohydrate and protein such as a low fat cheese stick and apple before arriving to the party to avoid overindulging.  No time for a snack? A bottle of water will do the trick as well.  

4)  Spread the Health
Prepare or purchase a low calorie, healthier dish to bring to your holiday function.  By making some simple sensible swaps in your traditional Holiday recipes you can make significant calorie savings.  For example when making creamy dips prepare them with light or fat free mayo, cream cheese, or sour cream instead of the regular versions (Below I have included my recipe for Light Hot Artichoke Spinach Dip with Shrimp).  Also you can bring healthier dippers such as whole grain crackers, baked pita chips, or raw veggies.  An easy and heart healthy dessert is a fresh fruit tray with LDL lowering melted dark chocolate for dipping.

Holiday Party Strategies

1)  Spend Wisely
Before loading up your plate, scope out the holiday spread to see where you want to spend those valuable calories you have. (See the next tip)  Fill up on high fiber low fat foods such as raw veggies, hummus, lean meats, and fresh fruit.  Reserve your extra calories for "special foods" that are new to you or you may only get once a year.

2)  Spot the Calorie Sabotagers
Usually foods that are fried, stuffed, or smothered are not only high in calories but also in artery clogging saturated fat.  Another calorie sabotoger are creamy dips often made with mayonnaise, sour cream or cream cheese, which we usually shovel down with fried chips or buttery crackers. The calories in easy hand grabbing munchies such as mixed nuts and cheese cubes can add up very quickly.  A small handful of nuts can contain approximately 220 calories and 18 grams fat and a cube of cheese can have 100 calories and 8 grams of fat. 

3)   Keep your Distance
Stay out of arm's reach from the buffet table and mingle elsewhere. This will
avoid the temptation of overeating and focus on the company you are with.  Also some of us eat for comfort if we are nervous or uncomfortable in a new environment or around new people, therefore keeping your distance will help prevent us from eating more than we had intended. 

4)  Slow down and enjoy
Eat slowly and savor this special Holiday food. This will allow your brain to receive the message from your stomach that you are full . . . which takes 20 minutes.  Sip on low calories beverages in between bites.  See the next tip.

5)  Eat your calories, don’t drink them
Watch those liquid calories, especially alcohol. Alcohol can reduce your inhibitions and you may be more likely to consume foods you would normally have steered clear from. In addition, most alcoholic beverages are loaded with extra empty calories.  Opt for  a 5 ounce glass of champagne which provides only 70 calories or a glass of wine for about 100-120 calories.  Most liquor contain about 90 calories for a typical 1.5 ounce serving so choose sugar free mixers such as water, diet soda, or diet tonic and save 100-150 calories by eliminating juice and regular soda.

Well that's all folks; you are ready to battle the "Holiday Bulge" head on. I hope you and your family have a Happy and Healthy Holiday Season.  Below is my amazing version of  Hot Artichoke Spinach Dip with Shrimp so you can share with your family and friends.

Hot Artichoke Spinach Dip with Shrimp

8 ounces light cream cheese, softened
1 cup Hellman’s Light mayonnaise
1 14 ounce can of artichoke hearts, drained and finely chopped
½ cup frozen chopped spinach, thawed and drained well
½ cup grated Kraft Parmesan and Romano cheese
1 cup 2% milk  mozzarella cheese, shredded
1 teaspoon garlic powder
10 ounces of frozen salad shrimp, thawed and chopped

1. Preheat oven to 350 degrees.
2. In large mixing bowl stir all of the above ingredients together until combined.
3. Place mixture in a glass pie dish or square baking dish coated with non-stick cooking spray.
4. Place in oven and bake for 30 to 35 minutes or until hot and bubbly and the top is golden brown.
5. Serve warm with baked pita chips, baked tortilla chips, whole grain crackers, toasted crostinis, or celery sticks.

Nutrition Facts (2 Tbsp):
65 calories, 4.8 gm fat, and 3.7 gm protein

Original Recipe (2 Tbsp) contains:
112 calories, 10 gm fat, and 3.7 gm protein

Here are some great recipes for your turkey leftovers.

Turkey Cranberry Salad
12 ounces of leftover turkey breast, cut into small chunks
¼ cup diced celery
¼ cup dried cranberries
¼ cup pecan pieces, toasted*
¼ cup light mayo
½ tsp. black pepper

In medium bowl combine all above ingredients, stirring well.  Serve immediately or refrigerate until ready to eat.

* To toast pecan pieces.  Lay pecans in one layer on a baking sheet and bake at 400 degrees for 5-7 minutes.  Cool and store in airtight container. 

Nutrition Facts for ½ cup serving
285 calories   7.75 gm fat

Light King Ranch Turkey
8 servings

10 corn tortillas cut in eighths
Leftover turkey breast, chopped,  3 cups
½ cup white onion, chopped
2 cups of 2% milk Mexican blend cheese or cheddar cheese, reserve 1/8 cup
1 can Healthy Request cream of mushroom soup
1 can Healthy Request cream of chicken soup
1 can Rotel diced tomatoes and green chiles, drained
1 ¾ cup low sodium chicken broth

Optional garnish:
Light sour cream
Green onions, chopped
Cilantro sprigs

Directions

1. Preheat oven to 375 degrees.  Spray a 13x9 glass baking dish with non-stick cooking spray. 
2. In large bowl combine soups, Rotel, and broth.
3. Layer half of corn tortillas, turkey, onion, and cheese in that order.  Next pour half of the soup mixture over the layers.  Repeat layers of tortillas, turkey, cheese, and onion with the remaining ingredients.  Pour remainder of soup mixture on top.  Sprinkle with 1/8 cup cheese. 
4. Bake for 45 to 50 minutes or until top is golden brown and bubbly.
5. Garnish with 1 Tbsp light sour cream and chopped green onions or cilantro.

Nutrition Content:
275 calories    8.8 gm fat