Nutrition: FROM PALEO TO CLEANSING - BREAKING DOWN DIETS

Most individuals would agree when one is feeling better there is an internal motivation to keep that going.  In regards to our nutrition, it can be very intriguing to start a new “diet” in order to start feeling better.  With so many diets exposed, they can be overwhelming, confusing and unrealistic to either initiate and/or maintain.  The diets below are explained as well as providing the “realities” of the diet—cutting to the chase and leaving the enticing marketing terms behind.

PALEO DIET:  Popularly known as the Caveman diet, Stone Age diet, Primal Blueprint, etc.  It is characterized by consuming an ancient style diet rich in wild plants and animals.  Researchers are still figuring out what the paleolithic people consumed due various cultures among the globe, but the modern day paleo diet is rich in non-starchy vegetables, fruits, fish, poultry, eggs, beef, roots, and nuts.  It normally excludes dairy, grains, legumes, certain potatoes, refined sugars and refined oils.

REALITY:

1. The consumption of vegetables, healthy oils and lean protein increases which have huge health benefits as well as decreasing the amounts of added sugar consumed.


2. The feeling of fatigue and irritability creeps within.  If there is less emphasis on fruits, whole grains, beans, legumes and dairy (the paleo diet) there could be a dramatic decrease in daily carbohydrate intake.  Carbohydrates, your quickest form of energy, are essential for your cells, muscles, exercise recovery and your brain to function as intended.


3. Due to all of the dietary exclusions, meal planning becomes more difficult, recipes may be harder to follow, socializing may become more complicated and one may feel a little more isolated within their family and friends network.

JUICING/CLEANSING:  Most juice cleanses entail one consuming juice and juice only for all or most meals, typically lasting 3 to 7 days.  Simply put, fruits and vegetables are processed through a juicing machine and the pulp, fiber, seeds, pits, etc. are left behind while one drinks the vitamins, minerals and water coming from the juice.   If using a blender, the fiber and skins of the produce are still consumed.  The health claims usually include the following:  weight loss, “detox”, reducing risk of cancer, boost your immune system, and reducing the risk of cardiovascular disease.

 REALITY:

1.  Our liver, kidneys and colon ALREADY do a great job at naturally detoxing our bodies.  Nutrient dense foods such as fruits and vegetables definitely help your body’s cells, but our liver and kidneys do a great job at filtering our blood and detoxifying any unwanted species.


2. There is very little to no scientific evidence that supports the consistent practice of juicing.  Even the American Cancer Society reports “there is no convincing evidence that extracted juices are healthier than whole foods.”


3. How you may really feel if you practice a juice cleanse for 3-7 days:  sick of drinking juice, dizzy and irritable, hungry, and the lack of energy or motivation to exercise due to a low caloric plan.

VEGETARIAN:  A plant-based diet that may or may not include dairy, fish and eggs.  Fruits, whole grains, vegetables, soy, beans, legumes, nuts, seeds, herbs and plant oils are the foundation of a vegetarian eating plan.   The American Institute of Cancer Research recommends a diet full of the foods above as well as limiting/avoiding the amounts of processed meats.

REALITY:

1.  Due to the increased popularity of a vegetarian lifestyle or those becoming more vegetarian, restaurants and grocery stores are taking note by including specialized menus or sections in the store.  Added bonus—more farmer’s markets are popping up across the country (use them).


2. One will become very creative with their main meals and snacks.  Shredded zucchini in a pasta dish, homemade bean burgers, roasted sweet potatoes and parsnips, etc.   Make sure to use a variety of protein sources, vegetables, fruits, whole grains, and plant oils to ensure the essential nutrients are not left behind.  Supplementation will be needed if 100% vegan.


3. Those that are vegetarian, according to the Academy of Nutrition and Dietetics, tend to have the following characteristics:
   
   
   
   1. Lower Body Mass Index, lower risk of Type II Diabetes, lower heart disease risk, lower cancer rates compared to non-vegetarians, higher intake of fiber and other essential vitamins and minerals, and lower intake of cholesterol and saturated fat.
   
   
   
   

THE “OTHER”:  Blood Typing, Adkins, Dukan, Gluten-Free, etc.  Most diets or other specific eating plans most likely have some positive variables.  For example, most individuals consume too much added sugar and most diet plans discourage the use of high sugared products.  Other characteristics found in a variety of plans:  drinking a lot of water, consuming a plethora of non-starchy vegetables, increase the amount of omega-3 fatty acids in the diet and continued involvement in physical activity.  These are the common sense aspects that can be introduced day in and out.

REALITY:

1.  If a diet encourages one to avoid an entire food group, such as dairy, a red flag should go up.


2. Be your own researcher.  Before you dive into anything seriously, make sure you have the education and resources to follow a diet appropriate for you.  Registered Dietitians, MDs, peer reviewed journal articles, and organizations you can trust (e.g., Hilton Head Health).  Everyone has different needs.


3. If the diet is NOT something you can do the rest of your life then why go through the effort and stress of beginning a nutrition plan that isn’t sustainable.


4. Here is what you really want:   more whole foods, appropriate serving sizes, a realistic eating plan that supports an active lifestyle, less products with the addictive trinity (fat, sugar and salt), more water, diets that promote healthy, local and seasonal cooking and eating meals around a dinner table—this includes time with family and friends (not your local newscaster).

Healthy Recipe: Beef Satay

These perfectly portioned beef skewers are an excellent addition to a holiday snack spread.

INGREDIENTS:

8 oz.                Beef tenderloin, cut into 1 ounce portions, trimmed

1 T.                  Sesame oil

2 T.                 Brown Sugar

1 T.                  Rice wine vinegar

5 T.                 Soy sauce

2 T.                 Scallions

1 tsp.              Ginger powder

Pinch             Red pepper flakes

¼ tsp.           Salt

1 each            Nonstick pan spray

 

PREPARATION:

• Preheat grill, cast iron skillet, or sauté pan.


• Soak skewers for at least 20 minutes.


• Mix the next eight ingredients for your marinade.


• Marinate 1 ounce strips on both sides for about 15 minutes.


• Lightly spray pan or grill with non-stick pan spray


• Skewer the beef onto the sticks.


• Once heat source is hot, place skewer on cooking surface, which ever you picked.


• If grilling or using a cast iron skillet with ridges, cook for about 1 to 2 minutes on each side, depending on the thickness of the meat.

 

Chef’s Note:  Remember that different thicknesses will determine cooking time and if cooking chicken instead of beef, then a minimum temperature of 165 degrees must be reached before serving.

 

Number of Servings:                     1

Serving Size:                                 1 skewer

Calories:                                           50

Fat Grams:                                       3

Nutrition: A VEGETARIAN MEAL PLAN

 As October is Breast Cancer Awareness Month and we are focusing on cancer prevention in our cooking demos, I was inspired to create a sample vegetarian meal plan.   The American Institute of Cancer Research recommends a diet full of vegetables, fruits, whole grains, beans , legumes, lean animal protein sources, nuts, healthy oils, seeds, alcohol in moderation (if ever) and absolutely zero tobacco use.  I know this may be a stretch for some, but you could simply take one meal per week and make it completely plant-based or try an entire day of lacto-ovo vegetarian (including eggs and dairy).  The sample plan will include the use of eggs and dairy but will not have the caloric information; however, nutritional balance is there…

DAY OF THE WEEK	BREAKFAST	LUNCH	DINNER
Sunday	Greek   yogurt parfait with berries & macadamias	Squash   Quesadillas (2 slices) with Avocado Aioli	Vegetable   Lasagna (H3 recipe—omit the beef)
Monday	Breakfast   burrito—omit chicken sausage	Chickpea   salad sandwich on rye and tomato soup	Tofu   stir fry with peppers, onions, garlic, coconut rice
Tuesday	Smoothie   using Greek yogurt, pineapple, 2 T. oats, ground flaxseed	Squash   Quesadillas (other 2 slices) with salsa	Cranberry   pecan quinoa Pilaf with 3 oz. baked tofu & steamed broccoli
Wednesday	H3   Oatmeal with toasted walnuts and berries	Leftover   tofu stir fry and coconut rice	Vegetable   Lasagna
Thursday	Vegetable   omelet with Banana	Spinach   salad with black beans, quinoa, tomato, 2% cheddar, H3 Dressing	Vegetarian   soup with whole wheat crostini
Friday	H3   oatmeal with macadamias and berries	Vegetarian   soup and side salad	Black   bean and tofu burger with sweet potato fries
Saturday	Vegetable   frittata and breakfast potatoes	Chickpea   salad sandwich on rye and tomato soup	Pita   pizza—omit turkey bacon

Healthy Recipe: ABUELITAS CRACKED WHEAT CHILI

This week’s recipe is our ABUELITAS CRACKED WHEAT CHILI. It’s a super simple way to cook up the flavors of fall!

INGREDIENTS:

2 tsp                Olive oil

6                      Cloves garlic, minced

2 cups             Onion, chopped

2 cups            Water

1 c.                  Green bell pepper, chopped

1 ½ cups        Bulgur wheat

1 cups             Red bell pepper, chopped

16 oz              Kidney beans, drained

1 ½ T.            Chili powder

15 oz              Black beans, drained

1 T.                 Dried oregano

14 ½ oz          Diced tomatoes undrained and no salt added

1 T.                 Unsweetened cocoa

1 tsp.              Ground cumin

14 ½ oz          Vegetable broth or stock

2 pc.                Chipotle chilies, canned in adobo sauce, minced

2 cups              Cheddar cheese, shredded, reduced-fat

 

PREPARATION:

•     Pre-heat oven 375°F.

•     Heat oil in saucepot.

•     Add diced onion and the next 7 ingredients.

•     Stir and sauté 5 to 10 minutes.

•     Add water and next 7 ingredients.

•     Bring to a boil.

•     Reduce heat, simmer uncovered for 10 minutes and stir occasionally.

•     Spoon half of bean mixture into the bottom of a 13 X 9 inch baking dish.

•     Sprinkle with 1 cup of the cheese.

•     Top with remaining bean mixture.

•     Cover and bake for 30 minutes at 375°F.

•     Uncover and sprinkle with remaining cheese.

•     Bake an additional 10 minutes.

 

Serve with baked tortilla chips or one 6” corn tortilla (60 calories, 0 grams fat)

 

Number of servings:         12

Serving size:                        1 ½ cups

Calories per serving:         214

Fat grams per serving:     3.3

Nutrition: The benefits of Coconut

The Swiss Army Knife of the Jungle: Coconut and Your Health

Enjoy watching the video where Karla and I explain the coconut.  I focus on the health and nutrition side while Karla shares her culinary tips.  In our kitchen, we use different parts of the coconut in the following recipes:  Apple Muesli with Dried Cranberries, Coconut Ice Cream, Coconut Rice (a personal favorite), Coconut Macaroons, and our Coconut Panko Encrusted Tilapia (or any other white fish).  Hopefully this video can help answer questions about the coconut—whether you’ve been wondering if you should start using it or how you can incorporate it into your meal plan.

Wright from the Source: Fruits & Veggies

By Bob Wright, H3 Director of Education

If there is one thing we know beyond a shadow of a doubt, it is that fruits and vegetables are good for us. Yet only 23% of us consume the recommended minimum of 5 servings a day.

 

According to a  recent CDC report , fewer than 15% meet the target of getting a variety of different color fruits and vegetable. The evidence is over whelming, a diet rich in colorful fruits and vegetables lower the risk of virtually every chronic disease, including obesity.

 

If you are one of the few meeting the guideline congratulations, keep up the  great work. If you are among the 85% that are not, WHAT ARE YOU WAITING FOR.  Start today.

 

 

For great recipes, check out the member’s only section of our website.

For more information about the many benefits of fruits and vegetable and other tasty recipes go to www.fruitsandveggiesmatter.gov and www.aicr.org (American Institute for Cancer Reseach.)

Take the Breakfast Challenge

Here at H3, we are making December the month for our very own ‘breakfast challenge’.  As part of our employee wellness program, this month marks the first mission. 

Why don’t you take the challenge with us?  Try eating a healthy breakfast at least 5 times a week. 

 

Here’s why…

Eating a balanced breakfast is important for your body in so many ways.  Not only does it jumpstart your metabolism, but gives you a chance to start the day with a healthy and nutritious meal. 

When you eat a healthy breakfast, you’re more likely to:

- Eat more vitamins and minerals

- Eat less fat and cholesterol

- Have better concentration and productivity throughout the morning

- Control your weight

- Have lower cholesterol, which reduces your risk of heart disease

 

Now that you know why you should eat a healthy breakfast, you may be wondering what counts as ‘healthy’. 

A healthy, balanced breakfast consists of:

Whole grains.  Examples include: oatmeal, whole-grain cereals (like Fiber One, Kashi Go Lean), whole-grain rolls, English muffins, and granola

Low-fat protein/dairy.  Examples include: eggs, egg whites, soy milk, skim milk, cottage cheese, low-fat yogurt, and low-fat cheese

Fruits and Vegetables.  These can be added to compliment the above, for example: fresh berries, bananas and apples in cereal or hot oatmeal and peppers, mushrooms, and tomatoes in an omelet.

 

A combination of each will provide the right amount of complex carbohydrates, fiber, protein and a small amount of fat to keep you full and satisfied through the morning.  Try to choose one or two options from each for a well balanced breakfast. 

 

A Few Quick & Easy Options

- Cooked oatmeal with almonds or dried cranberries 

- Cold cereal topped with blueberries or a banana 

- Multi-grain pancakes with fruit and yogurt  

- A whole-grain waffle with peanut butter and banana 

- Egg white omelet with peppers and mushrooms

- Low-fat yogurt, granola and fruit

 

[Source: Mayo Clinic: Healthy Breakfast]

Let’s Get CEREAL about Our Breakfast Choice

By: Jeff, H3 Program Intern

Ladies and Gentleman, today it’s time to get cereal (a.k.a. serious) about our breakfast cereal choices. The fact of the matter is: who doesn’t enjoy a tasty bowl of cereal? For some of us (including myself), we would be perfectly and completely satisfied having a bowl for every meal. The good news for us is that several cereals are extremely tasty and truly can provide that whole-grain nutrition to start our days off on the right foot.

 

However, what’s ridiculous about cereal is that there are so many dang choices; how do we even begin to sort thru the flashy grocery store aisle? Cookie crisp, Kashi GoLean, Raisin Bran, Cheerios, where to begin?

 

First of all, let’s get acquainted with the Hilton Head Health criteria for selecting a nutritious breakfast bowl. Then I’ll follow up with five solid choices that are sure to not only be slam-packed with whole-grains, but trigger your taste buds.

H3 Breakfast Cereal Criteria:

1.  First ingredient must be a whole-grain

2.  Must have 3 grams of fiber per 100 calories  

3.  Calories from sugar have to be 25% or less (excluding dried fruit)

4.  Total Fat must be 2 grams or less

5.  Ought to be tasty: make it a cereal you’ll look forward to every morning! 



Five Solid Choices

1.      Fiber One – Honey Clusters: 

With the first three ingredients being whole grain wheat, corn bran, and wheat bran, how can you lose? Crammed at full capacity with 13 grams of fiber amounting to 51% of your daily value leaves you stuffed for the entire morning. Only 6 grams of sugar this cereal is secretly sweet and scrumptious.

2.      Kashi – Whole Wheat Biscuits 

Fairly new to the Kashi family these biscuits are just tasty enough to amuse anyone. Super low in fat, sodium free, including a whole day’s worth of whole-grains. A nice complement to the GoLean Crunch comes in three different varieties: Autumn wheat, Harvest Cinnamon, and my person favorite Island Vanilla.

3.      Post – Original Shredded Wheat 

For you wheat lovers this is the cereal for you. Highly nutritious, less than a gram of fat and practically no sugar, this is one of the healthiest choices around. For a complete breakfast experience, try adding some fresh fruit and Truvia for the perfect sweetness. 

4.      General Mills – Total Raisin Bran

A better alternative to regular Kellogg’s Raisin Bran, first two ingredients include: whole-grain wheat and raisins. Higher in sugar, but still meets the criteria based off the dried fruit aspect. Less than a gram of fat per serving and very flavorsome, Total definitely becomes another solid choice for anyone’s morning meal.

5.      Kashi – Heart to Heart Honey Toasted Oats

As you can tell I’m a big fan of Kashi, so many varieties all with their nutritional strengths. These Honey Toasted Oats are a crunchy step up from the everyday original cheerios. First three ingredients include whole oat flour, oat bran and evaporated cane juice along with 4 grams of fiber per 100 calories.

 

So there are just a few solid choices, but there’s many more along the aisle. As one last recommendation, try to steer clear of the lucky charms and cocoa puffs your cereal heavyweights are out there! Now just add some skim milk and you’ll final get CEREAL about your breakfast choice.

 

If you’re interested in a few more healthy options check out this article written by WebMD reference: Elaine Magee, MPH, RD 

http://www.webmd.com/food-recipes/features/choosing-healthy-breakfast-cereal

Warm up with H3's Lowcountry Chili

Celebrate National Chili Month and warm up this fall with a hearty bowl of H3 Lowcountry Chili!



 

Ingredients:

- 2 tsp. olive oil

- 2 cups onion, chopped

- 1 cup green bell pepper, chopped

- 1 cup red bell pepper, chopped

- 1 1/2 Tbsp. chili powder

- 1 Tbsp. dried oregano

- 1 Tbsp. unsweetened cocoa

- 1 tsp. ground cumin

- 6 cloves garlic, minced

- 2 cups water

- 1 1/2 cups bulgar cracked wheat

- 1 can (16 oz.) kidney beans, drained

- 1 can (15 oz.) black beans, drained

- 1 can (14 1/2 oz.) diced, no salt added undrained tomatoes

- 1 can (12 1/2 oz.) vegetable broth or stock

- 2 pieces canned chipotle chilies in adobo sauce, minced

- 2 cups (8 oz.) cheddar cheese, shredded, reduced - fat

Preparation

Pre-heat oven to 375 degrees F.  Heat oil in saucepot.  Add diced onion, green bell pepper, red bell pepper, chili powder, dried oregano, unsweetened cocoa, ground cumin, and garlic.  Stir and saute 5 to 10 minutes.  Add water and bulgur cracked wheat, kidney beans, black beans, tomatoes, vegetable broth, and chilies.  Bring to a boil.  Reduce heat, simmer uncovered for 10 minutes and stir occasionally.  Spoon half of bean mixture into the bottom of a 13 x 9 inch baking dish.  Sprinkle with 1 cup of the cheese.  Top with remaining bean mixture.  Cover and bake for 30 minutes at 375 degrees F.  Uncover and sprinkle with remaining cheese.  Bake an additional 10 minutes.

Serve with baked pita chips or one 6" corn tortilla (60 calories, 0 g fat).

Number of Servings: 12

Serving Size: 1 1/2 Cups

Calories: 214

Fat Grams: 3.3 g

 

Don't forget to visit the Members Only section on www.hhhealth.com for more YUMMY recipes!

-

Healthy Traveling: Fast Food Friends

By: Jeff, H3 Program Intern

When implementing a new lifestyle plan, one of the greatest challenges is making the appropriate adjustments while traveling.  Seems impossible to eat healthy on the road, right? At times, our environments really do set us up for failure.  Airports are bombarded with fast food joints, snack shacks, and of course oversized muffins.  Restaurants boast gigantic portions and now and then the occasional buffets.  Despite these negative environmental factors, there are still some fast food friends out there and it comes down to a matter of planning.  

In Healthy Traveling, a lecture here at Hilton Head Health, Guests discuss eating tips for airports, hotels, and restaurants.  What’s more, they learn ways to incorporate physical activity into the trip itinerary! 

Another awesome aspect to this lecture is the Healthy Traveling Calorie Count Game.  Guests are split into two groups, recording educated guesses focused on the calorie count of an assortment of popular fast food items.  At the end, the totals are tallied up and deducted from the actual calorie count.  It’s rather interesting because most groups are truly spot-on when it comes to knowing the calories of common restaurant and fast food orders. 

If you’d like, go ahead and try out a shortened version of the game below, how close can you come?  

Restaurant	Predicted Calories
Starbucks – Classic Blueberry Muffin
Wendy’s – Baconator
McDonald’s – Fruit ‘n Yogurt Parfait
Baskin Robbin’s – Cappuccino Blast Turtle Milk Shake

*Actual calories found below

As I mentioned previously, most of our Guests are pretty good at this game, so if we are so good at predicting the calories, why are we still choosing these high calorie foods? 

Primarily, we tend to rationalize these orders by “it’s all I have time for,” or “there are no healthy options when it comes to fast food.”  These are simply common engrained misunderstandings in which we must get away from!  As Bob Wright would say, no matter where you are there is always the Unwise, Better, Best choice.  Moreover, the cool trend we are starting to see is towards healthier fast food options and hopefully in the end this will change our mentality towards eating out. 

Many laws are coming about that may force restaurants and fast food joints to have their nutrition information readily available.  Until these changes are made, we must be aware of some of the healthy options and plan out a few in the case of traveling or if that friend really wants to eat here or there. 

Below are some great ON-the-GO choices and a few resources where some of the healthiest fast food chains let you calculate your meal!

Fast Food Friends:

Chick-fil-A

- Chargrilled Chicken Sandwich; Calories 260, Fat 3g, Fiber 7g Protein 27g 

- Fruit Cup (large); Calories 100 Fat 0g Fiber 3g Protein 1g

- Side Salad; Calories 70 Fat 4.5g Fiber 2g Protein 5g

- Dressing – Light Italien; Calories 15 Fat 0.5g

http://www.chickfila.com/#calculator

 

Panera

- Garden Vegetable Soup; Calories 120 Fat 1g Fiber 7g Protein 4g

- Vegetarian Black Bean Soup; Calories 200 Fat 2g Fiber 11g Protein 11g

- Asian Sesame Chicken Salad w/out Wonton Strips; Calories 270 Fat 11g Fiber 3g Protein 26g

http://www.paneranutrition.com/

 

Subway

- 6’’ Turkey Breast; Calories 280 Fat 3.5 Fiber 5g Protein 18g

- 6’’ Veggie Delite; Calories 230 Fat 2.5 Fiber 5g Protein 8g

- Any of the 6 inch, 6 grams or less of fat subs are considered fast food friends

http://www.subway.com/applications/NutritionInfo/index.aspx

 

Those are just a few examples of your fast food friends, but don’t worry there are other options available!

Explore the links above and you’ll really become more knowledgeable on the many healthy options that are available at notable fast food chains.  Let’s change our mindset, move away from “there are no healthy options” to “Man, I can’t decide which healthy option to choose!”

If we can switch those sayings then we’ll be well on our way to battling the great challenge of traveling.  Anyways, I hope this blog was helpful for your next business getaway or when time does not allow for that gourmet meal. 

Lastly, check below and see how you did on the calorie counter!

*Actual Calories:

Starbucks – Classic Blueberry Muffin: 470

Wendy’s – Baconator: 970

McDonald’s – Fruit ‘n Yogurt Parfait: 160

Baskin Robbin’s – Cappuccino Blast Turtle Milk Shake: 900

 

 

 

10 Simple Ways to Control Your Portions (and waistline…)

Last week, I challenged you to join the Small Plate Movement -- to decrease your portions and learn to enjoy smaller meals (while still feeling satisfied!)

Here are 10 other ways to control your portions...

-  Oldies but Goodies.  Instead of putting your leftovers into one large container - break them up into individual meals.  This way you are reaching for one meal, not the entire serving.

- Start with a Salad.  Eating a salad before lunch or dinner is a good way to keep from overeating.  By including lots of fiber-full veggies, it will help curb your appetite.

- Single serve your Trigger Foods.  Buy snack foods in single serving sizes or separate into smaller individual baggies.  It may be more difficult to stop eating [insert favorite snack food here] straight from the bag, but you are less likely to eat 5 zipper bags full.

- Eat Mini Meals.  You can make sure your blood sugar stays stable and keep your stomach from rumbling by eating small healthful meals throughout the day.  Here at H3, we encourage 100 calorie 'Metabo Meals' of fresh fruits and veggies in between meals.

- Out of Sight, Out of Mind.  Keep pots and dishes away from the table during meals, where it's easy to go for seconds.  You may rethink your 2nd helping on the way from the table to the counter.

- Meat on the Side, Please.  Treat meat entrees as a side dish rather than the main part of your meal.  Load up on veggies and healthy grains as the bulk of your meal and you'll feel full sooner.  Your plate should be 2/3 veggies and 1/3 lean protein.

- Double Up.  Eat 1/2 of a meal at lunch - and then save the rest for dinner.  Or have a grilled chicken breast and veggies for lunch, and turn the left over into a chicken salad for dinner.

- You look 12 (and under).  When eating out -- order a kid portion.  Not only do you save money, but you are also saving calories!

- Serving Smarts.  Learn how to 'eyeball' the standard portion sizes and make sure to stick to them when dining out or eating at home.  For example: 3 oz. of meat is the size of a deck of cards.

- Live a little.  Don't forbid yourself of certain foods - this will only lead you to feel deprived - which will most likely lead to bingeing.  Treat yourself once in a while to avoid this cycle!

TAV: Portabello Mushroom Pizza with Balsamic Pesto Sauce

Make every night a PIZZA night with our delicious Portabella Mushroom Pizza. Covered in a mixture of cheeses and fresh veggies—this pizza is sure to satisfy your pizza cravings without all of the fat and calories!

Not only are they yummy - but offer many health benefits!

 

Portabello Mushroom Pizza

Ingredients

- 8 Portabello Mushroom Caps

- 8 Tbsp. Balsamic Pesto (see below)

- 1 Cup Part Skim Mozzarella Cheese, grated

- 1/2 Cup Provolone Cheese, grated

- 1 Cup Canned Artichoke Hearts, drained and chopped

- 8 Black Olives, pitted and chopped

- 1 tsp. Fresh oregano, chopped

- 1/4 Cup Sundried tomatoes, chopped

- 8 Tbsp. Parmesan cheese, finely grated

Preparation

Preheat the oven to 400 degrees.  Brush underside of cleaned mushroom cap with 1 tablespoon of pesto.  Place pesto brushed caps on a parchment lined baking sheet and roast for 5 minutes.  Mix mozzarella, provolone, oregano and tomoatoes together.  Remove mushrooms from the oven and fill each cap with a portion of the cheese mixture.  Top each with 1 Tbsp. of parmesan.  Return to hot oven and bake for 8 to 10 minutes or until cheese has browned.   Garnish with a sprig of fresh oregano if desired.

Serving Size:  1 mushroom
Number of Servings: 8
Calories: 160
Fat: 9.75 grams

 

Balsamic Pesto Sauce

Ingredients

- 1 1/2 Cups Fresh basil leaves (lemon basil is delicious if you can find it)

- 2 cloves Garlic

- 1/4 Cup Pine Nuts

- 2 Tbsp. Extra Virgin Olive Oil

- 1/4 Cup Dark Balsamic Vinegar

- 1/4 Cup Vegetable Stock

- Pinch Salt and Black Pepper

Preparation

- Place basil, garlic and pine nuts in a small food processor and chop until very fine.  While processor is running, slowly pour olive oil, vinegar, and stock through the opening and continue blending for 1 minute.  Pesto will be soupy, not thick like the traditional style.  Remove to a plastic or glass container and add salt and pepper.  Store in refrigerator for up to one week.

Serving Size: 1 Tbsp.
Number of Servings: 16
Calories: 30
Fat: 2.75 grams

TAV: Mushrooms

Mushrooms have always been a funny food to me.  They grow in the yard, the Smurfs live in them, and certain types can kill you (unless your name is Mario or Luigi)!

I know – I know – mushrooms are not really considered a veggie.  But even though they truly belong in the ‘edible fungi’ category – I am still going to highlight them during a Try-A-Veggie post.

However, these little fun-guys (hehe), offer many of the same health benefits as vegetables do. 

Composed mainly of water, they are low in calories and sodium, are fat-free and one Portabella mushroom contains more potassium than a banana does!  They also have no cholesterol and contain anti-oxidants to support a strong immune system.

Mushrooms are available year-round and there are over 38,000 varieties!  Some of the most common types (and the ones that won’t leave you ill) include the button, crimini, shiitake and portabello. 

Check back tomorrow for one of our most popular recipes, Portabello Mushroom Pizza with Balsamic Pesto Sauce. 

 

Joke – of – the – Day (Because I couldn’t leave a mushroom post without one!)

Q: Why did the mushroom go to the party?

A: Because he was a fungi.

Q: Why did he leave?

A: Because there wasn't mushroom.

What's for Brinner?

Do you ever eat breakfast for dinner?

If not, here is a recipe so yummy you won't want to wait until tomorrow morning to try it!

H3 Banana Oatmeal Hotcakes

Ingredients

1/2 Cup Rolled Oats

1 Cup Water

2 Tbsp Light Brown Sugar

2 Tbsp Canola Oil

1/2 Cup Whole Wheat Flour

1/2 Cup All-Purpose Flour

1 1/2 tsp  Baking Powder

1/4 tsp Baking Soda

1/4 tsp Salt

1/4 tsp Ground Cinnamon

1/2 Cup Skim Milk

1/4 Cup Non-fat Yogurt

1 Mashed Banana

1 Egg

Preparation

In a large, microwave safe bowl, combine the oats and water. Microwave on high until the oats are creamy and tender; about three minutes. Stir in brown sugar and canola oil; set aside to cool slightly. In a separate bowl, combine the flours, baking powder, baking soda, salt, and ground cinnamon; whisk to blend. Add the milk, yogurt and mashed banana to the oats and stir until well blended; beat in the egg. Add the flour mixture to the oat mixture and stir until just moistened. Place a nonstick frying pan or griddle over medium once hot, spoon ¼ cup pancake batter into the pan. Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned; about two minutes. Flip the pancake and cook for another 2-3 minutes. Repeat with remaining pancake batter.

Servings: 10

Serving Size: 1 hotcake

Calories: 90

Fat Grams: 3

Dining Out Guide: Asian Cuisine

It's getting closer to the weekend...and for me that usually means dining out.

This weekend, I am planning to visit one of my favorite restaurants Hinoki -- I never pass up a night of fresh sushi!

So for one of America's most popular take-out options - look below for the 'Unwise, Better, Best' options.

As always, PORTION CONTROL is key.  Generally, while dining out you will receive a larger portion than normal.  Try asking for half of your meal boxed 'to go' before they serve it to you.  Or split the entree with a friend.

 

UNWISE

-  Fried Rice

-  Egg Rolls - can have up to 200 calories per roll!

-  General Tso's Chicken (a sweet and spicy deep-FRIED chicken dish)

-  Sweet and Sour Pork -- generally anything labeled 'Sweet and Sour' will contain lots of sugar and calories!

-  Pot Stickers (Deep Fried Veggie Dumplings)

-  Tempura -- don't let the name throw you off, tempura means 'fried' so even if it is Tempura Veggies - BEWARE!

-  Soy Sauce -- watch portions, contains LOTS of sodium!

-  Lo Mein noodles -- be wary of HUGE portion sizes.

- Sushi choices that are tempura based with extras like cream cheese or mayonnaise dressings, like the Philly Roll.

 

BETTER/BEST

-  Egg Drop or Wonton Soup

-  Shrimp Chow Mein

-  Moo Goo Gai Pan (Sliced chicken breast and stir fry veggies, usually in a light sauce)

-  Chop Suey (One of the few dishes often prepared without meat - VEGGIE OVERLOAD!)

-  Hot Mustard Sauce

-  Miso Soup

-  Stir Fry Veggies

-  Edamame (Soy beans)

-  Cucumber Salad

-  Sushi -- choose Maki Sushi, Salmon and Tuna Sashimi

-  Ponzu and Ginger Sauces/Dressings (ask for all dressings and sauces on the side!)

 

My mindful eating challenge:  Try using chopsticks!  Not only will it help create the ultimate Asian experience, but will slow down your eating. 

Have you ever tried eating rice with chopsticks?  It's like dancing with two left feet!

 

One last thing, don't forget your fortune cookie!  A low-calorie, low-fat dessert (only 30 cals per cookie) -- with a surprise inside. 

Today's fortune: 

Get Your Snack On

Here at Hilton Head Health, we encourage small 100 calorie snacks called Metabo Meals which are designed to prevent overeating, stabilize blood glucose levels and increase your metabolism.  These snacks are often fresh fruits, vegetables, low-fat yogurt or even a small muffin. 

So when you feel that 3:30 pm urge to hit the vending machine – try to quench your ‘craving’ with one of the snacks listed below. 

Crunch on This

• 1-2 Rice Cakes with 1 Tbsp. of Nut Butter


• 100 calorie pack of popcorn (ex: Smart Pop)


• 1/2 cup of dry cereal (ex: Kashi Go-Lean, Mini Shredded Wheat, Fiber One)


• 4-5 whole grain Melba Toast


• 1/2 cup of raw carrots


• 14 animal crackers

 

Spice and Ethnic

• 1-2 oz. ground turkey with diced tomatoes and taco sauce


• Stir-fry with low-sodium soy and teriyaki sauce


• 2 oz. (about 30 pods) edamame


• 1/4 cup salsa with 5 whole grain, low-sodium, low-fat Triscuits


• 1/4 cup H3 hummus and 6 pita chips

 

Salty Satisfactions

• 4 whole wheat Melba Toasts with 4 turkey pepperonis and a sprinkle of skim mozzarella cheese


• 1 0z. (small handful) peanuts or pistachios


• 100 calorie pack of popcorn (ex: Smart Pop)


• 1-2 oz. sundried tomatoes


• 6 whole grain, low-sodium, low-fat Triscuits

 

Sweet Nothings

• 4-6 oz. low or non-fat yogurt


• 1/2 cup frozen yogurt


• 1/2 - 1 cup fruit smoothie


• 1/4 cup sugar-free pudding or Jello


• 1/2 - 1 cup strawberries dipped in fat-free whipped cream


• 1/2 - 1 cup frozen blueberries or grapes


• 1 rice cake topped with 1 oz. yogurt, berries and cinnamon

 

Chocolate Attack

• 1 - 2 sheets chocolate graham crackers


• 1 - 2 chocolate crunch rice cakes


• 100 calorie pack of cookies


• 1 piece or serving of dark chocolate (look for 70% or higher cacao content)


• 1/4 cup dark chocolate or chocolate fudge sugar-free pudding

Dining Out Guide: Mexican Cuisine

When dining out ‘South of the Border’ style, portion control is KEY! With the temptation of mouth watering nachos and cheesy goodness, Mexican dining can be tough. However, not every Mexican fiesta is off limits, especially if you are ready to ‘translate’ the menu.

Ask your server not to bring out the never-ending Chip Basket. (Out of sight, out of mind) If you choose to have a guacamole or salsa dip – ask for corn tortillas.

Stay away from the Combination Plates, order off the A La Carte menu. Not only will you save a few $ - you can customize your own dinner.

Remember, you are the customer, so don’t be shy about asking to have your chicken grilled or sauces on the side.

Unwise

- Refried Beans

- Hard Tacos (These shells are deep fried!)

- Ground Beef

- Chile Rellenos (Fried cheese and meat stuffed peppers)

- Chimichangas (Deep fried burrito)

- Chalupas (Deep fried dough filled with chicken or meat)

- Nachos

- Cheese Quesadillas

- Churros

- Items topped in queso, sour cream

- Margarita (Can have anywhere between 300 – 700 calories!)

Better/Best

- Soft Tacos with Grilled Chicken or Fish

- Salsa

- Tamales

- Grilled Chicken Fajitas

- Black Bean and Veggie Burrito

- Shrimp Salad

- Brown Rice

- Pinto Beans

- Guacamole (Limit your portion to about 2 Tbsp.)

Are you surprised by where your favorite dish fell?