Archive for category Nutrition
Halloween Health Kick
The per capita consumption of candy in America is over 23 pounds annually. With Halloween right around the corner we are constantly being “offered” candy, so how do you make the best choices?
-Choose hard or sour candy – often they are fat free.
-Read the labels! Compare fat percentage and look for candies that have some nutritional value such as chocolate covered raisins.
-Need something to satisfy a sweet tooth? Try dried fruit (without added sugar) or high fiber cookies.
-Moderation is key. Try fun sized candy and never use candy as a snack.
-Protect your teeth by avoiding sticky candy. It stays on your teeth longer. If you can’t brush right after eat something high in protein like cheese or jerky, which makes it harder for bacteria to survive.
-Eat a good meal before trick or treating. You’ll be less tempted to snack on candy while you walk.
-Let your kids choose no more than five pieces of candy a day. The candy will last longer and they won’t overindulge.
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15 Minute Chef
Posted by admin in Nutrition, Vegetarian on September 30th, 2009
Now that school is in full swing again it’s hard to find the time to juggle everything you have to do all day AND find time to make a tasty, nutritious dinner for your family. Next time you’re in a bind don’t reach for boxed mac and cheese – instead, make your own healthier version in less than 15 minutes!
Ingredients:
-2 boxes frozen broccoli with reduced fat cheese sauce
-4 ounces cream cheese
-4 cups cooked pasta (recommended: elbow macaroni or rotini)
Directions:
Microwave broccoli according to package directions. Empty boxes into a microwave safe bowl and stir in cream cheese. If needed, microwave mixture for 30-second increments to melt cream cheese until mixture is fully combined. Toss with pasta to coat.
Serve this as is or add chopped chicken if you desire.
15 Minute Chef
Bored with burgers? In less than 15 minutes you can serve your family a whole new kind of grilled cheese that’s sure to please!
Ingredients:
-8 slices of bread
- 8 slices fresh mozzarella (room temperature)
-4 slices deli-style pepperoni
-4 slices tomato (optional)
-Pesto
-Butter flavored cooking spray
Directions:
Spread a thin layer of pesto on each slice of bread. Top four slices of bread with one slice of pepperoni, one slice of tomato, and two slices of fresh mozzarella. Place one side of bread, pesto side down, on top of each, making four sandwiches. Spray top and bottom of each sandwich with butter-flavored cooking spray and place on a griddle in a skillet. Cook 2-3 minutes per side or until sandwiches begin to brown and cheese begins to melt. Serve with a side salad or tomato soup.
15 Minute Chef
Posted by admin in Fitness, Vegetarian on July 30th, 2009
Here’s another fast, easy, healthy recipe you and your family can enjoy without spending a lot of time in the kitchen.
Chicken and Corn Quesadillas
- 16 ounces chopped chicken (canned – drained, pre-cooked strips, or vegetarian chikn strips)
- 1 can Shoepeg Corn
- 1 cup shredded four cheese blend
- 1 can Petite Diced Tomatoes
- 1 can Black Beans
- 1 small Red Onion
- 1 bunch Cilantro
- Lime Juice
- 8 tortillas
- Butter flavored Pam
Combine chicken, cheese, and drained corn in a medium bowl. Drain and rinse tomatoes and black beans and add to bowl. Dice onion and add to bowl. Chop cilantro with kitchen shears and add to bowl. Stir ingredients to combine and add lime juice to taste. Let mixture sit for one hour to allow flavors to blend.
Heat a skillet on medium heat until hot. Fill each tortilla with chicken and corn mixture and fold in half. Press down until it resembles a quesadilla. Spray each side with butter flavored Pam and place in skillet. Heat until brown, roughly 2 minutes, then flip and brown other side. Cut into wedges and serve with salsa and sour cream.
15 Minute Chef
Posted by admin in Nutrition, Vegetarian on July 23rd, 2009
The last thing anyone wants to do in the heat of summer is spend the evening sweating it out in a hot kitchen. That’s no excuse to speed through the drive thru on your way home though. Try this recipe for lightened up chicken parmesan sandwiches. The recipe is quick, easy, and requires less than 5 minutes of cook time! Make it vegetarian by subsituting your favorite grilled chik’n for the chopped chicken. For a well balanced meal serve it with a side salad and fruit dipped in Nutella for dessert.
4 cups chopped chicken (canned or chopped rotisserie chicken)
1 cup store-bought marinara sauce
1/2 cup grated parmesan cheese
4 buns
2 tsps butter or margarine
Garlic salt (to taste)
Pre-heat oven on Broil. Combine first 3 ingredients in a large bowl. Butter one side of each of 4 buns and sprinkle with garlic salt to taste. Place under broiler until butter is just melted. Scoop 1/4 of chopped chicken parmesan mixture on each bun bottom. Place back under the broiler until cheese is just melted. Remove from oven and serve warm.
Eat Well on the Go
Summer is a time of picnics, barbecues, and possibly the biggest waistline threat of all – eating on the go. Whether you’re traveling, busy running around, or simply just too tired to make dinner, here are some tips to help you eat well wherever you are.
A Sheetz Bacon, Egg, and Cheese Schmiscuit contains 656 calories and 43 grams of fat. Skip this heart-attack in paper wrapping in favor of Sheetz’s hard-boiled eggs. At 70 calories and 4.5 grams of fat apiece they’re a much better choice, even if you eat nine.
Skip the mayonnaise on your burger or chicken sandwich. You can save yourself close to 400 calories and 30 grams of fat. Got to have a condiment? Barbeque sauce, mustard, hummus, or even fat free ranch dressing are all tasty options.
Try KFC’s new grilled chicken. Their extra crispy chicken breast contains 490 calories and 31 grams of fat – in ONE piece of chicken! Swap that for the grilled chicken breast at 180 calories and 4 grams of fat and you’ll save yourself almost an entire day’s worth of fat grams.
Where are the best places to eat for the calorie conscious? According to Men’s Health they are: Chick-Fil-A, Red Lobster, or Subway. At Chick-Fil-A only the sausage biscuit tops in at over 500 calories. Red Lobster is a great sit-down restaurant as long as you stay away from fried food or creamy sauces, but if you’re travelling near the beach don’t be afraid to go out and try local seafood joints. Just keep in mind that the same rules still apply. Most people think of Subway as a healthy place due to Jared’s infamous weight-loss but a word of warning – avoid extra cheese, mayonnaise, soda, and watch your portion size. If you feel satisfied after a 6-inch sub, save the other half for later.
No matter where you go though, choose fresh vegetables or fruit in favor of French fries. Pass up salads loaded with cheese, ground beef, fried anything, or lots of creamy dressing. Often a grilled chicken sandwich is a much better choice. Last but not least, got a sweet tooth? Steer clear of milkshakes, which are often loaded with calories. In fact, not a single regular milkshake at Cold Stone Creamery boasts less than 1,000 calories. Instead go for a small serving of ice cream or split a more decadent dessert; most of the time you can be just as satisfied with one or two bites instead of a whole piece of cake.