October 30, 2012
Easy Low Fat Alfredo
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As Autumn sets in, we tend to crave comforting foods, and that usually means carbs. It's okay, indulge. Complex carbohydrates are good for you. Try my low fat alfredo recipe this week:
8 ounces whole wheat mini penne or fettuccine (or your favorite pasta)
1 TB butter
2 garlic cloves, minced
1 TB flour
1 1/4 cup 1%
milk
3 ounces grated Romano cheese
2 ounces grated low fat Swiss
2 TB light tub cream cheese
Cook the pasta al dente, according to package directions.
Melt the butter in a medium saucepan. Add the garlic, stir
until lightly colored. Add the flour and stir quickly to combine to a paste,
without burning. Gradually add the milk, stirring constantly. Cook until
thickened and bubbling slightly. Add cheeses, including cream cheese. Stir
constantly until smooth.
Drain pasta well when it's finished cooking.
Add cooked pasta to sauce. Top with fresh ground pepper to taste. You can also add cooked shrimp, bay scallops, or
cooked, chicken cubes to this dish, as well as sliced sautéed zucchini or asparagus.
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December 8, 2011
Gift Idea for Health-Hunters
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Looking for last-minute gift ideas this holiday season? It's always exciting when a box of books arrives on my doorstep! Our new cookbook should hit the shelves of your favorite bookstore next week. I am planning book signings in January - I'll keep you posted on the dates.
This book packs in over 150 recipes and I'm sure you'll find
something new to try. I can tell you won't be bored with these! Of course, in For Dummies style, you'll also find loads of great tips and information pertaining to your heart health and blood pressure. In addition, there's a primer for getting your kitchen in order and perhaps my favorite chapter: Chapter 8 - Saving Your Sanity and Health: Low Stress Meal Planning. We know that busy people need information they can really use including thoughts on how to organize your pantry and freezer so that you can throw quick meals together. I love to entertain, and I share simple tips in the book so that you can get together with friends and family and enjoy healthy food and laughter.
Hypertension Cookbook For Dummies: The perfect gift for someone you love this holiday season!
Healthy Regards,
Rosanne
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November 29, 2011
Heart Smart Holidays!
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Well, I'd by lying if I didn't admit that I want you to buy my new cookbook for yourself or someone you love this holiday! Hypertension Cookbook For Dummies® will hit stores in a couple of weeks. You can order online to ensure Christmas delivery (or it's always nice to receive a surprise in the mail in January! Your New Year's Resolution perhaps?).
My co-author, Cindy Kleckner and I, spend many long hours over the past spring and summer putting together a great cookbook that not only includes delicious recipes, but lots of tidbits to help you prevent or control your high blood pressure. Did you know that about one in three adults in America have hypertension? As with most dise ases, diet can play a crucial role. The more information you can arm yourself with, the better you can help your self.
Grab a copy of our book, work with your doctor and dietitian, and find yourself feeling your best soon! Check out these tips and then go get a copy of our newest book! Cheers!
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November 17, 2011
Mediterranean - Chicken Cacciatore
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Just received a copy of the new cookbook - Mediterranean Diet Cookbook For Dummies®. One word: Yum. I made the Chicken Cacciatore last night, using up the last of my garden bell peppers. I substituted some purple bell peppers, using a variety - green, red, and purple! It was absolutely delicious! What a great way to add antioxidants to your diet! Check out the simple cooking process:
Here's what you need - some chopped onion, bell pepper, and garlic. Sea salt, pepper, oregano, capers, red pepper flakes, chicken stock, dry white wine, canned tomatoes, boneless chicken breast coated in flour, salt and pepper.
First, saute floured chicken breasts in hot oil. Five minutes per side.
Can you smell the aroma coming out o f this pan?! Peppers (red, green and purple bell peppers), onion and garlic, sauteed in a small amount of olive oil. Pictured here - adding wine to pan for final saute.
After adding remaining ingredient (tomatoes, chicken broth, herbs) you return chicken to pan to finish cooking.
Final product - tender chicken breasts resting in a delicious
garlic-tomato-pepper sauce. Yum. I seved this with angel hair pasta.
Check out this and more recipes in the new Mediterranean Diet Cookbook For Dummies®, in stores now!
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November 16, 2011
Autumn Weight Control Strategy
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Fall is here, and the holidays approach us. First we'll enjoy Thanksgiving, and then Christmas and Hanukkah; all happy times where we surround ourselves with good company, good cheer, and food.
The holidays are times to celebrate and enjoy, but we must be careful how much we overindulge in specialty foods, desserts, alcohol and other high calorie items. Maintaining your goals for better health deserves your attention all year long. Even on those special days, while we may treat ourselves to high fat foods or larger portions, we must continue to have our goals for good health in front of us; ready to begin the next day with a brisk walk and include some fresh fruits and vegetables.
So as the wonderful autumn season spreads color and crisp air throughout the region, work on these nutrition goals this month:
- Buy wisely. Think about exactly how much you will need for the Thanksgiving feast, then buy just enough. If you only need two pies, don't bake three.
- Do allow yourself a treat. Portion control is the answer. Serve small sweet and treats.
- Fall is a great time to cook vegetables and eat more of them. Add more vegetables to your stew, such as chopped carrots, chopped green beans, or chunks of zucchini. When you make chili, try a vegetable recipe instead, or add two varieties of beans to the meat. Cube a variety of vegetables and roast them w
 ith olive oil and garlic. Check out the photo here of a wonderful Chicken Cacciatore (recipe from Mediterranean Cookbook For Dummies®) with tomatoes, garlic, garden peppers and onions.
- Don’t give up on your exercise routine just because the days are darker and cooler. Invest in a light water-resistant jacket and some long pants for walking. Buy a reflective vest or jacket so you can fit your daily walk in even if it’s dark outside (such as early morning or evenings). Enlist a friend for company and safety.
- Try some light recipes. Pick up a copy of one of my cookbooks (Hypertension Cookbook For Dummies® coming soon!) or check out some low fat cooking websites to find lower calorie alternatives to your favorite comfort food recipes.
- Stay hydrated and get plenty of sleep. Studies have shown that people who get 7-8 hours of sleep daily have an easier time losing weight or maintaining their weight, than those who get too little or too much.
©Rosanne Rust
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November 4, 2011
Living Well with Diabetes
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November is National Diabetes Month so it's a great time to revisit your plan to live well with diabetes. Experts can agree on a few key lifestyle factors:
1. Lose weight if overweight
2. Never skip breakfast
3. Get support and show up for appointments
4. Incorporate exercise into your daily routine
5. Once you’ve met your weight loss goal, weigh yourself daily or at least weekly, to maintain your weight loss
Calorie control is important to blood sugar control. Look out for extra calories that may sneak in to your diet. Other than milk, all beverages should contain five carbs or less per cup. Include more water in your diet, and trying unsweetened herbal teas over too many diet soft drinks. Controlling hunger is important to weight management and including some protein at each meal not only helps with hunger control, but also blood sugar control. Sources of lean protein include nonfat milk, low fat cheese, light ricotta cheese, Greek yogurt, an egg white omelet, skinless poultry, fish, lean beef or pork.
Misconceptions about a “diabetic diet” abound. Some of the concerns that people have when first diagnosed include the idea that you have to prepare “special meals” aside from the family’s meals, or have to eat a perfect diet every day. Not true. A diet that includes foods from each food group, and is low in simple sugars and saturated fat, is recommended. Being mindful of hunger and fullness cues are important to learn what it takes to be satisfied at a meal. Of course sometimes you may end up eating for reasons other than hunger. That's okay. Handle the situation as best as you can, and move on. Get back on track the next day. Empower yourself with healthy recipes (check out Glycemic Index Cookbook For Dummies® ) and keep up with the latest information about diabetes. Research has shown that folks who gain the ability to believe they can meet their health challenges, do.
Don't forget to stay active too. Physical activity helps lower blood sugar levels and is good for your heart health as well. Try using a pedometer to log steps throughout the day, working toward 50,000 steps per week. Monitor your blood glucose carefully when you add activity or change your calorie level. Checking your blood sugar is a great way for you and your diabetes management team to help make certain that your diabetes is being managed. Be sure to follow your physician’s and health care team’s advice about your exercise program. Be well.
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October 5, 2011
Make Proper Portions Your Potion for Healthy Classroom Parties
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Halloween is the
beginning of the holiday season in schools across the country. While many dietitians may go the no-sugar route, I prefer to recommend portion control and careful thinking
when sending treats to school for your child’s classroom. You don’t have to
tell students “it’s healthy”; focus on healthy portions and “It’s yummy” instead.
Homemade,
unprocessed treats can be so much healthier, not only for your body, but the
environment. But some schools are posing new regulations that insist on
packacked-only treats. If so, consider these easy to find ideas:
- Small bags of pretzels
- Individually wrapped popcorn balls
- 4-ounce applesauce
- Individual packs of animal crackers
- Miniature Granola bars
- Sandwich crackers
- Part-skim mozzarella sticks
- Dried fruit- raisins, apples, trail
mix.
If your school does not insist on packaged items, try these simple party meal plans:
- Lowfat milk with pumpkin cookies is
a great treat that children will enjoy.
- Fruit juice or cider can balance out a treat and serve as a fruit
serving, but portion is important. Serve juice in small five to seven ounce cups along
with a small treat.
- Balance sweet, high fat treats with healthier choices: Two mini donuts per child, along with fresh orange wedges and
low fat milk.
- Apple cider with graham crackers and sliced apples.
A Craft You Can Eat: A Bagel Pumpkin. Use mini whole wheat bagels. Offer a half a bagel to each student. Have students spread the bagels with pre-mixed orange whipped cream cheese (whip 8 ounces of light cream cheese ahead, adding 3-4 tablespoons of baby sweet potatoes or pumpkin puree. Blend until smooth and orange). Allow students to decorate pumpkins with pre-chopped pieces of green peppers, raisins, or chopped apples. Serve with 5 ounces of apple cider.
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September 7, 2011
September is Whole Grains Month!
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 You have heard that whole grains are good for you, but do you understand why? It is a good idea to add whole grains to your diet - after all, half of your total intake of foods from the grain group should be whole grain – so I wanted to offer you some tips to help you achieve this goal.
Whole Grains 101
A “whole grain” contains all three parts of the kernel. There are lots of varieties of whole grains - Some are eaten whole, cracked or ground. Whole grains include grains like wheat, corn, rice, quinoa, rye, barley, and oats. When these foods are eaten in their “whole” form, they provide more nutrients and more fiber.
Whole grains are the entire seed, or kernel, of a plant. It includes three parts: the bran, germ and endosperm. The bran is the layered outer skin of the seed. It contains B vitamins and fiber. The germ is the embryo which will sprout a new plant. It contains B vitamins, some protein, and healthy fats. The endosperm is the germ’s food supply, providing essential nutrients and water so the plant can grow. So therefore whole grains contain more vitamins, fiber and protein than their refined counterparts.
There are lots of easy ways to add whole grains to every meal. Here are some of my favorites:
Breakfast:
- Enjoy a bowl of whole grain cereal with 1% or nonfat milk. I love Quaker® Oat Squares and Cheerios®.
- For something hot, filling, and comforting, have oatmeal for breakfast. Two minutes in the microwave and it’s ready. Sweeten it with sliced bananas or fresh berries. Add a few chopped walnuts or pecans for added protein and healthy fat.
- To satisfy your carb-craving, try a Thomas’® Whole Wheat Mini Bagel. Spread them with light cream cheese or peanut butter.
- This is my kind of breakfast protein: Kashi® Go Lean. It has eight grams of fiber, 17 grams of whole grain and 9 grams of protein in one bowl. Add a cup of nonfat milk and you’re up to 17 grams of protein.
Lunch:
- Swap your white bread for whole wheat bread when you order a sandwich
- Go ahead and try a “whole wheat white” bread. It’s made from white wheat (unlike traditional ‘red’ wheat that is darker in color). It’s milder in flavor but still provides the whole kernel.
- For a delicious sandwich try Flat-out® Whole grain flatbread with Flax. This makes a delicious peanut butter and banana sandwich.
- Enjoy a homemade oatmeal raisin cookie
- If you love crunch, you’ll love these: Dr. Kracker® crackers and flatbreads are available in a variety of flavors.
Dinner:
- Try something new and tasty: Bulgar, barley, whole-wheat couscous or quinoa. Check out our grain recipes in the Glycemic Index Cookbook For Dummies®
- Throw some brown rice into your chili or soup. Or use half brown and half converted rice in your recipe.
- If you’ve tried some and didn’t like them, keep experimenting with other brands: Luigi Vitelli® Whole Wheat Pasta. I like this pasta, whereas some whole wheat pastas are too tought and chewy for my taste.
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August 10, 2011
I know it's only August...but getting back to school planning is happening now!
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Summer is sadly drawing to a close, so it's time to begin thinking about school. Parents are often focused on packing lunch, but more on that later....let's take a look at how important the first meal of the day is here. Consider this: A study in eastern Sweden, compared folate intake and school grade performance among 15-year-old students and found an evident connection, Folate is found in vegetables, fruit and berries, as well as juice and wholegrain bread, liver and beans. According to the researchers, "The brain and cognitive abilities continue to develop during adolescence, but no previous study has examined [how] dietary intakes of folate affects the study abilities of young people.”
Add folate to your child's morning:
• Have a glass of orange juice each morning.
• A slice of whole grain toast with peanut butter – add a glass of milk
• Add blueberries to a bowl of oatmeal or slice strawberries onto cereal
• Many breakfast cereals are fortified with sodium, so a quick bowl with 1% milk is always an easy before school breakfast
• Encourage your child to set an alarm, allowing at least 15 minutes for breakfast.
Another 2002 study looked at how a free school breakfast program affects academic performance. The free breakfast programs have been shown to reduce the nutritional risk (which are students at <50% RDA for energy and 2 or more nutrients).
They found that children who were at nutritional risk had significantly poorer attendance, poor punctuality, poor grades at school, and more behavior problems. Six months after the start of the free school breakfast programs, students who decreased their nutritional risk showed significantly greater: improvements in attendance and school breakfast participation, decreases in hunger, and improvements in math grades and behavior than children who did not decrease their nutritional risk.
When possible, encourage your child to participate in a school breakfast program. It can enhance daily nutrient intake which is associated with significant improvements in student academic performance and psychosocial functioning and decreases in hunger.
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July 25, 2011
10 Easy Tips for a Healthier Picnic or BBQ
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It's summertime and those of us who live where temperatures don't get above 30 until March or April are enjoying hot temperatures and the 4-month window to use our "outdoor spaces". Since eating for weight control and heart health is not a short-term experience, but a life-long one, you want to learn how to enjoy social occassions while still making healthy choices. It's easy to do.
Ten Simple Steps to a Healthier Summer Party
- Use
your grill. Grilling is a low fat cooking method since no fat is added,
and the fat in the food item drips off.
- Add
more fish. Choose “meaty” fish such as salmon filets, shark, tuna steaks
or swordfish. It’s worth investing in a grill plate so that items such as
fish don’t disappear into the grill rack and into the fire. Be sure not to
overcook – this makes the fish tough and rubbery. Fish cooks quickly,
about 4-6 minutes per side, and you’re done. Fish should be opaque but not
dry.
- Skip
the skin on poultry. While a little bit of skin can be left on for cooking
since it will add flavor and keep the chicken moist, the skin is high in
saturated fat, which is not healthy for your heart, so remove it, don’t
eat it.
- Use more
spices and fresh herbs. There are a number of rubs available on the market
today, or you can mix up your own (see my recipe below). Look for
salt-free mixes, keeping an eye out for excess sodium on the label. If you
do use a rub that contains sodium, be aware, and don’t add additional
salt.
- Use
the grill for the whole meal. You can grill the vegetables first, and then
set them aside while you grill the chicken, fish or meat. Simple brush the
veggies with some olive oil, sprinkle with a pinch of salt and grill. They
only take a few minutes, so check often to prevent burning.
- Enjoy
a snack while dinner is cooking. Getting too hungry before a party can
cause you to overindulge in large portions. Try hummus with low fat whole
grain crackers and carrot sticks, a small bowl of almonds, or some chunks
of low fat cheese with grapes.
- Mix up
your side dishes. Instead of old-fashioned mayonnaise-laden salads,
substitute a vinaigrette dressing in your recipe; instead of baked beans,
try a three bean salad; try tossing fruits and nuts into your mixed green
salad for added monounsaturated fat and fiber.
- Keep
fruit simple. You do not have to serve a fancy fruit bowl, just serve a
platter of sliced melon, a bowl of grapes, a bowl of berries or
nectarines.
- Set a
beautiful table. Put some
wildflowers in a small vase, throw a tablecloth on an old table in the
lawn, and set place settings. Taking a little time to set a nice al fresco
table while serving simple food, allows you eat more slowly and sit back
and enjoy the meal. Less stress, equals better health.
- Finally,
don’t tell anyone that you’re serving up “healthy” food. Just sit back,
take the compliments, and enjoy the fresh air.
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June 17, 2011
Calorie Counter Tip: Men's Health Month
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June is Men’s Health Month, and to wrap up Men’s Health Week I'm offering up recipes and some simple goals to consider. The goal of the
campaign is to “heighten the awareness of preventable health problems and
encourage early detection and treatment of disease among men and boys.”
A lot of times, it seems men
may think that “Dietary Guidelines” don’t apply to them, but they do. These
guidelines are not just important for weight control, but also for reducing the
risk of heart disease and lowering high blood pressure (sodium isn’t the only
dietary factor in blood pressure control – consuming low fat dairy, and
adequate fruits and vegetables daily has been proven to lower blood pressure). Let’s
look at the basics, according to the USDA 2010 Dietary Guidelines for
Americans:
Balancing Calories
- Enjoy your food, but eat less.
- Avoid oversized portions.
Foods to
Increase
- Make half your plate fruits and vegetables.
- Switch to fat-free or low-fat (1-percent) milk.
Foods to
Reduce
- Compare sodium in foods like soup, bread, and
frozen meals—and choose the foods with lower numbers.
- Drink water instead of sugary drinks.
The first goal
of “Balance” is extremely important (as are the underlying messages: “enjoy
your food but avoid large portions”). While research results go back and forth
in terms of what the “best diet” is composed of, it’s widely understood that
neither a “high protein” nor a “high carbohydrate” diet is your best bet.
Instead, meeting in the middle with a diet that is comprised of 50%
carbohydrate (mostly in the form of vegetables, whole grains, and fruit), 20%
protein, and 30% fat (mostly unsaturated, with only 7% saturated fat) is your
best bet.
How do you
achieve this balance?
-
“Grains” include
whole grain breads, cereals, pasta or rice. “One” grain is equivalent to about
15 grams of carbohydrate. (Try something new - Real men eat grains)
-
Choose fresh
fruit as much as possible (limit total daily juice intake to 6 ounces or less).
-
Find tastier
ways to eat more vegetables . Most men don’t eat the vegetables they need.
Vegetables provide vitamins, minerals and fiber, and help keep you full through
a meal (so you won’t overeat the higher calorie stuff). If possible, cook a batch of veggies
twice a week so you can easily add them to your lunch or dinner. Roasted or sautéed
vegetables are tasty on sandwiches or in omelets.
-
Drink more water
and include 3 servings of low fat dairy daily. (Real men eat yogurt too - Having yogurt for a snack is a great way to get your dairy, which helps lower blood pressure and control weight. Try rich, high protein Greek yogurt)
-
Choose lean
meats in moderate portions.
What does all this mean? You can still enjoy a beer and a burger....but add variety too. Include healthier side dishes, snack on fruit, yogurt or low fat cheese, and you'll lose a few pounds and feel great. And don't forget to establish or stick to a regular exercise program. Hit the gym, swim, or take a daily walk. Set some new nutrition and exercise goals. Write them down and stick with them (consider purchasing my Calorie Counter Journal for Dummies® to help you set diet and exercise goals and record them). Best of health.
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June 2, 2011
New Food Icon is Here
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| The USDA has just launched a new tool in an effort to deliver the
messages of the Dietary Guidelines for Americans, and accomplish the
mission of the Let's Move campaign: to eliminate the crisis of childhood
obesity.
Old icon:
The new icon
is a place setting that includes a plate and glass (filled with milk),
replacing the 'mypyramid' icon of the past. The new image is easier to
understand and delivers a very clear message of how to balance the food
groups in your diet. Keep in mind that the plate does not symbolize
every meal, but what your overall choices should look like through the
day and week.
 What the Choosemyplate does not emphasize, at a glance, is:
- Moving more. You must move more in order to balance energy needs and maintain a healthy weight
- Don't forget to include healthy unsaturated fats (olive oil, canola oil, soybean oil, nuts, avacodo, fatty fish)
- Reduce sugary beverages. If there ONE thing a parent can do to
improve their child's nutritional profile, it would be to reduce sugary
beverages (including 100% fruit juice) to no more than 8 ounces daily.
Drink water and low fat milk instead.
More to come!
For more information go to: http://www.choosemyplate.gov/
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May 2, 2011
Calorie Counter Tip of the Week - Healthy Backyard Menu Ideas
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Even though it's still chilly outside, it's May and this is a great month to begin thinking about picnics, deck parties, and lighter fair. Warmer temperatures often help us make it a bit easier to lighten up our menu, and with more outdoor activity, you can work on burning extra calories daily too.
Here are some ideas for the upcoming picnic season!
- Fire
up the grill! Grilling is a low fat cooking method since no fat is added,
and the fat in the food item drips off. Trim meats well, marinate for
extra flavor and moisture, and grill slowly.
- Today’s
economy may have you cutting back on pricier meats. Make beef go farther
by buying one or two larger steaks to feed the whole family. Marinate for
extra flavor and tenderness then grill. Cut steak thinly on the diagonal
to feed a crowd (see recipe).
- Think
outside the beef box. Sure, a grilled steak is great, but poultry and fish
are wonderful on the grill too. Choose “meaty” fish such as salmon filets,
shark, tuna steaks or swordfish. It’s worth investing in a grill plate so
that items such as fish don’t disappear into the grill rack and into the
fire. Remove most of the skin
from chicken pieces. While a little bit of skin will add flavor and keep
the chicken moist, the skin is high in saturated fat, which is not healthy
for your heart.
- Use
the grill for the whole meal. Even if you don’t have a side burner, you
can grill the vegetables too. Grill them first, and then set them aside
while you grill the chicken, fish or meat. Simple brush the veggies with
some olive oil, sprinkle with a pinch of salt and grill. They only take a
few minutes, so check often, and then remove to a platter. They can be
eaten as is, or chopped into a salad or rice pilaf. Vegetables like sliced
zucchini, squash, eggplant, onions, and bell pepper halves work well.
- You
can also steam vegetables on the grill. Simply place sliced veggies in heavy-duty foil, season
with salt, pepper and olive oil, wrap tightly, and place on the grill
until tender.
- Try
some healthier options to the traditional side dishes. Instead of an
old-fashioned mayonnaise-laden macaroni salad, try a pasta and vegetable
salad that is tossed with a vinaigrette dressing; instead of baked beans,
try a three bean salad; instead of chips, try pretzels or a cereal mix;
instead of potato salad, try a mixed green salad tossed with greens,
sliced strawberries, slivered almonds, and a vinaigrette; instead of cole
slaw, try a mixed rice and spinach salad.
- Include
some fresh fruit. You do not have to be fancy or make a time-consuming
fruit salad. Just serve a platter of sliced melon, a bowl of grapes, a
bowl of berries or nectarines. Let everyone help his or her self.
- Instead
of a bucket of soft drinks for the children, purchase small water bottles
or mix up your own lemonade. Lemonade can contain less sugar than soda,
and a child may drink less of it when it is served in a smaller cup, and
you will have less waste.
- For
the grown-ups, summertime is a great time to try some lighter white wines.
Try a Pinot Grigio, Riesling, Fume Blanc or a Sauvignon Blanc.
- Don’t
tell anyone that is it “low fat” or “healthy”. Just sit back, take the
compliments, and watch your friends and family enjoy the meal.
©Rosanne Rust 2008
Farmer’s Market Vegetable, Beef & Brown Rice Salad [Makes 4 servings]
Ingredients:
1 beef top round steak, cut 3/4
inch thick (about 1 lb)
1 teaspoon olive oil
2 cups asparagus pieces (2-inch
pieces)
1 medium yellow squash, cut
lengthwise in half, then crosswise into 1/4-inch thick slices
3 cups hot cooked brown rice
1 cup diced, seeded tomatoes
1 cup canned garbanzo beans,
rinsed, drained
1/4 cup fresh basil, thinly sliced
Marinade:
1/4 cup olive oil
2 tablespoons fresh lemon juice
1 tablespoon minced garlic
1 tablespoon honey
2 teaspoons fresh thyme, chopped
2 teaspoons fresh oregano, chopped
1/8 teaspoon pepper
1/4 teaspoon salt
1. Combine marinade ingredients in
small bowl. Place beef steak and 1/4 cup marinade in food-safe plastic bag;
turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or
as long as overnight. Reserve remaining marinade in refrigerator for dressing.
2. Remove steak from marinade;
discard marinade. Place steak on rack in broiler pan so surface of beef is 2 to
3 inches from heat. Broil 12 to 13 minutes for medium rare doneness, turning
once (You can also use outdoor Grill). Remove; keep warm.
3. Heat oil in large nonstick
skillet over medium-high heat until hot. Add asparagus and squash; cook and
stir 7 to 8 minutes or until tender. Toss with rice, tomatoes, beans, basil,
salt and reserved marinade in large bowl.
4. Carve steak into thin slices.
Serve over rice salad.
NUTRITION INFORMATION PER
SERVING:
514 calories; 15 g fat (3 g
saturated fat; 8 g monounsaturated fat); 61 mg cholesterol; 593 mg sodium; 60 g
carbohydrate; 7.3 g fiber; 36 g protein; 8.6 mg niacin; 1.1 mg vitamin B6; 1.5
mcg vitamin B12; 5.9 mg iron; 50.8 mcg selenium; 7.0 mg zinc.
SOURCE: WASHINGTON STATE BEEF COMMISSION
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April 15, 2011
Spring Into a New Snack or Lunch Idea for Your Kids
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Spring has sprung and as we approach the last quarter of the school year, your child's lunchbox may be in a rut! The same or PBJ or ham sandwich just may not be cutting it.
I've discovered a new way to keep my kids enthusiastic about peanut butter sandwiches using Flatout® flatbread. This bread is tasty, and healthy. Unlike some types of whole grain breads, Flatouts® are nice and soft, which is usually preferable to kids, and this makes them very easy to work with when creating wraps. My kids really enjoyed the Multi-Grain with Flax, and the beauty of them is that not only does the enjoyments span the ages of my children (9, 13 and 16) but it also can take care of breakfast, lunch or snack time!
One of our favorite ways to enjoy them is to simply spread with peanut butter and drizzle with a bit of honey. Heating them in the toaster oven or microwave gives it a special twist. It's a super quick breakfast for my 16-year old, a great afterschool snack for my 13 year old, and a lunchbox lunch for my 9 year old that actually doesn't get returned home.
You can also top the peanut butter with a sprinkling of mini semi-sweet chocolate chip, thinly sliced bananas, or all-fruit jam. Of course you can fill Flatouts with any typical sandwich filling too - ham, turkey, tuna salad, lettuce, hummus with tomatoes and chopped cucumbers. Their website contains lots of great ideas.
Pick up a package at a store near you and get creative!
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April 12, 2011
Calorie Counter Tip of the Week: Write it all down
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If you've been working at losing 5-10 pounds and just can't seem to figure out why it's not happening, now may be the time to begin a journal.
Writing down everything you eat and drink helps you become more aware of exactly what your hunger and meal patterns are like. In addition to the types of foods and beverages, and amounts of them, you may also want to record your hunger level, energy, and mood, just as outlined in the Calorie Counter Journal for Dummies. Physical activity is also an important aspect of good health, so logging your walks, runs, yoga class, or weight lifting hours, helps you become aware of how much you are actually moving, and what goals you may decide to set.
Here are a couple of tips from Calorie Counter Journal for Dummies®:
- Add fiber. Fiber helps you fill up faster, thereby reducing your overall calorie intake. So go ahead and eat more salads, beans, whole grains, and fresh fruit.
- Have some protein with each meal or snack. Protein helps keep you ful, allowing you to eat less. Opt for lean choices such as one egg, lowfat cheese, baked or grilled fish, skinelss poultry, and lowfat milk or yogurt.
- Avoid mindless snacking. Everyone eats mindlessly once in awhile. Using a journal is the secret weapon to combat mindless munching.
- Slow down. Eating too quickly results in eating too much. Take sips of water between bites, put your fork down, and savor your meal.
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