From a Dietitian’s Kitchen: Sam’s Club

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We all know Sprouts and Whole Foods have beautiful healthy foods.  The good news is you don’t have to shop at a health food store to find tasty additions to a healthy diet.  Here are four of my favorite items sold at Sam’s Club for competitive prices.

1. Spring mix, spinach or baby kale are fantastic as a salad, sauteed, or blended in a smoothie.  To keep them from wilting so quickly line the tub with paper towels.  The paper towel barrier between the leaves and the plastic will significantly extend their life!

2. Almonds are a great source of healthy fats and fiber.  For those limiting sugar these cocoa almonds are a sweet treat for only 5 grams of sugar.
3. Quinoa (pronounced KEEN-wah) is a seed that can be cooked like rice.  This naturally gluten free food is a good source of protein, fiber and iron.

4. Sugar snap peas are a great snack to eat right out of the bag.  They are a good source of Vitamins A and C and Iron.  Give them a try when you need a change from baby carrots.

MK

Steps To A Healthy Weight Loss

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There are many steps you can take to lose weight without diets, and teach yourself how to eat healthy for the rest of your life. Here are just a few tips to get you started to a healthier weight loss! 
 
Be mindful of portions sizes: There is need to watch your portions during meals. Whether your meal is composed of complex or refined carbohydrates; the quantity also matters. Take moderate amounts and choose a dinner plate not larger than 9 inches.
Don’t skip your meals: Skipping meals may seem the easiest way to lose weight or to cut calories. However, it usually makes it worse. You are most likely to be very hungry back later in the day, often leading to overeating. Skipping meals also slows down your metabolism rate, which makes weight loss unlikely to occur.
Keep a food log:A daily food diary can make you more aware of exactly what and how much you are eating, and uncover particular times that are challenging to you and help you establish on areas to improve on. Indicate everything no matter how small or insignificant it seems.
Take your breakfast:Always eat your breakfast. Skipping or eating too little for breakfast is usually a huge obstacle in weight loss.  Skipping breakfast sends a message to your body that you’re starving and as a protective mechanism, your metabolism slows down. Individuals, who skip breakfast, struggle more with weight problems and low energy levels later in the day, than do people who take time to have their breakfast. Eating breakfast boosts your energy levels for the rest of the day and prevents fatigue.

Salt & Sodium

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It’s clear that Americans have a taste for salt, but salt plays a role in high blood pressure. Everyone, including kids, should reduce their sodium intake to less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). Adults age 51 and older, and individuals with high blood pressure, diabetes, or chronic kidney disease should further reduce their sodium intake to 1,500 mg a day.
Think fresh:
Most of the sodium Americans eat is found in processed foods. Eat highly processed foods less often and in smaller portions, especially cheesy foods, such as pizza, cured meats, such as bacon, sausage, hot dogs, and deli/luncheon meats; and ready-to-eat foods, like canned chili, ravioli, and soups. Fresh foods are generally lower in sodium.
Enjoy home prepared foods:
Cook more often at home—where you are in control of what’s in your food. Preparing your own foods allows you to limit the amount of salt in them
Choose dairy and protein foods that are lower in sodium:
Choose more fat-free or low-fat milk and yogurt in place of cheese, which is higher in sodium. Choose fresh beef, pork, poultry, and seafood, rather than those with salt added. Deli or luncheon meats, sausages, and canned products like corned beef are higher in sodium. Choose unsalted nuts and seeds.
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Source:  http://www.choosemyplate.gov/healthy-eating-tips/ten-tips.html

Enjoy Your Leafy Greens!

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Leafy greens are at the top of the charts in vitamins A, C and K, potassium and fiber with only 5 to 40 calories per cup. Cleaning is essential, so wash the greens in several changes of cool water to eliminate dirt. Fresh leafy greens will keep in the refrigerator crisper for three to five days. For extended storage, hardier greens can be blanched and frozen. Cooking greens will concentrate many of the vitamins and minerals and can help lessen bitter flavors. Water-soluble nutrients such as vitamin C can be lost if the greens are cooked for too long or if the broth is discarded.

Kale: Popular in northern Europe and now throughout the U.S., kale is a nutrient-dense cruciferous vegetable. It’s an excellent source of lutein and vitamins A, C and K, and a good source of calcium. Choose kale with dark green, small to medium-sized leaves free of any yellowing. Enjoy kale raw, braised, sautéed or in soup.

Spinach: A natural hydrator, raw spinach is 91 percent water. Spinach is an excellent source of vitamins A, C and K, folate, potassium and fiber. Because of its high water content, cooked spinach is significantly higher in these nutrients. Enjoy spinach raw in salad or sandwiches or cooked in soups, stews and side dishes.

Romaine:  One of the five lettuce types, romaine is a good source of folate and vitamin K. Tear (don’t cut) leaves to avoid the release of ascorbic acid oxidase, which destroys vitamin C. Best eaten raw, romaine is a perfect crunchy and refreshing salad base, sandwich topper or wrap.
Cabbage: The humble green cabbage is a fiber-rich cruciferous vegetable and excellent source of vitamins C and K. Eating cabbage regularly may help reduce the risk of certain cancers. Enjoy cabbage raw in slaw, steamed, stuffed or tossed into soup. Prevent the release of its smelly sulfuric compounds by cooking cabbage quickly.
Enjoy one of these leafy greens today! 
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 Source:  www.foodandnutrition.org/March-April-2014/

NUTRITION LABEL MAKEOVER

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“The Obama administration is hoping to make healthy eating easier for Americans by announcing a makeover for all nutrition labels on pre-packaged foods. The new rules, which would go into effect two years after they are finalized, are redesigned to make it clearer for Americans to know how many calories they are consuming. “
The labeling will take into account how some foods are consumed in one sitting. For example, the serving sizes for a bottle of soda will go from 8 ounces to 12 ounces. And the serving size for ice cream will increase from ½ cup to 1 cup. For yogurt, the serving size will be reduced from 8 ounces to 6. Larger packages, such as a pint of ice cream, would also have two columns on the labels  “per serving” and “per package”.
Another addition is the requirement of “added sugars” to the label. FDA is hoping this will decrease Americans’ consumption of sugar added to products. Before consumers only saw total carbohydrates and sugars, now you will be able to see how many grams of sugar or added grams of sugar are in that product. This differentiates between naturally occurring sugars in a product and those that are added to a product.
 
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Source:  http://www.koco.com/news/politics/Nutrition-labels-to-get-makeover/24707280

3 Ways To Boost Your Metabolism

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Fit in fiber: High-fiber foods help keep your digestive tract healthy. One type of fiber, called soluble fiber may help lower blood glucose and cholesterol levels. Fiber may also help boost metabolism because the body tries to digest it, which burns calories in the process. High fiber foods include whole grain breads and cereals, fruits and vegetables, and beans.
Eat breakfast: Your body stays in sleep mode all night, so give it a jump-start in the morning with a great breakfast. Choose a bowl of high fiber cereal, some fruit and healthy protein food, such as egg, low fat cottage cheese or some peanut butter. People who eat breakfast are more likely to lose weight then people who don’t.
Include protein: Make sure each of you meals contains protein. It takes more energy for you body to digest protein than carbs. Protein helps maintain our muscle mass. Choose healthy proteins such as skinless chicken or turkey, lean beef, eggs, fish, lower fat cheese and tofu.
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Source: http://walgreensdiabetes.com/mag/WalgQ413/#?page=20

“Real Food” Facts

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What is “Real Food”?

Those that nature give us, plant, roots, fruits, nuts, seeds, meats, eggs, milk and those made from it. Fake foods are those that human beings create trying to imitate the natural food.

The Research

There is plenty of research to support the consumption of real food. Numerous studies have found epidemiological evidence that eating whole foods(particularly plants) has a protective effect on health and reduces risk of chronic disease.

Regular consumption of fruits and vegetables is associated with reduced risks of:

  • Cancer
  • Cardiovascular disease
  • Stroke
  • Alzheimer disease
  • Cataracts
  • Some of the functional declines associated with aging

 

Real food regulates appetite – so you don’t overeat
Real food controls blood sugar/insulin – so you can avoid energy swings and diabetes
Real food provides the best nutrition – so you can remain healthy for life
Real food has a sane amount of energy – so that you can’t accidentally overeat
Real food has a longstanding relationship with our body – so that our bodies know what to do with it
Don’t waste calories on foods that don’t offer you as many nutrients as “real foods” do!
 
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Source:  http://www.stumbleupon.com/su/2n7qgY/:6ttGnxSk:nnVCi0o!/www.precisionnutrition.com/what-are-your-4-lbs/#

The Research

There is plenty of research to support the consumption of real food. Numerous studies have found epidemiological evidence that eating whole foods (particularly plants!) has a protective effect on health and reduces risk of chronic disease. {I’m going to get a little more in depth on the research in my next post.}
Regular consumption of fruit and vegetables is associated with reduced risks of:

        • Cancer
        • Cardiovascular disease
        • Stroke
        • Alzheimer disease
        • Cataracts
        • Some of the functional declines associated with aging

Read more at http://www.katheats.com/what-is-real-food#03d0UtgOFJII4eOZ.99

Super Bowl Sunday Healthy Snack

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For many people, the Super Bowl is an all-day couch and snack fest, but if you are watching your weight, this big game can hinder your healthy lifestyle.
To help make your Super Bowl dishes more waist-friendly this year, try out this delicious recipe! 
Prep Time: 15-20 minutes
Cook Time:10 minutes

 
Ingredients (Serves 4-8)

8 ounces lean ground beef
2 onion, diced
1 red bell pepper, diced
1 green bell pepper, diced
1 tsp chili powder
1/2 tsp garlic powder
1/2 tsp oregano
1/2 tsp paprika
1/2 tsp cumin
1/4 tsp salt
1 cup beans {any kind; I used red kidney beans}

for the nachos:

6 oz. tortilla chips {check serving size for amount}
1-1/4 cup (5 oz.) shredded reduced-fat cheese

toppings:

1 avocado, diced
2 roma tomatoes, cored, seeded, & diced
1 green onion, diced
jalapenos, if desired
salsa

Instructions
Add ground beef, onions, and bell peppers to a large skillet. Cook over medium-high heat until ground beef is done. Drain if needed.
Add chili powder, oregano, paprika, cumin, salt, and beans to skillet. Stir well, and cook for about 3 minutes. Remove from heat.
Arrange half of chips on 2 large or 4 small plates. Sprinkle with 1/3 of the cheese. Top with half of the ground beef mixture. Sprinkle with 1/3 of the cheese. Top with remaining chips. Top with the remaining ground beef mixture, and then sprinkle with remaining cheese.
Microwave for 45-60 seconds until cheese is melted.
Top with desired toppings. Enjoy!

Nutrition Facts per 1/4 recipe using 93/7 beef:

482 calories, 20g fat (6.5g saturated), 49.4g carbohydrates, 7.9g fiber, 30g protein

Nutrition Facts per 1/8 recipe using 93/7 beef:

241 calories, 10g fat (3.3g saturated), 24.7g carbohydrates, 3.9g fiber, 15g protein
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Goat Cheese/Chicken Tenders and Pomegranate Salad

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Looking for an awesome winter salad to enjoy? You have just found it! When my daughter was here over the holidays she found this recipe and prepared it for all of us. Yes, my daughter is a great cook and loves to entertain (wonder who taught her the JOY of cooking). I encourage you to try this salad and I’m sure you will love it as much as we did!

In case your mind is taking you to: cheese, fried, oil, salad dressing with oil, bread crumbs how on earth can this be healthy? Let me remind you of the portions…..less than 2oz. of cheese, you’re not drinking the oil, salad dressing is drizzled not ‘poured’ on your salad and the bread crumbs would equate to less than a slice of bread, the chicken is baked. Nutrient rich dark greens, pomegranate  rubies, small amount of orange juice, pine nuts and protein from the cheese and chicken.

PLEASE allow yourself the pleasure of enjoying a healthy awesome meal with no regrets!   Carol Banister

 
Goat Cheese/Chicken Tenders and Pomegranate Salad

GOAT CHEESE ingredients:
10 oz. goat cheese
1 c. flour
2 eggs beaten
2 c. Panko breadcrumbs
Olive oil for frying
Slice goat cheese into 1 “ rounds. Coat, each round first in the flour, then in the beaten egg and finally in the breadcrumbs.
Fry in the hot oil until golden brown.
Remove from the oil and drain on kitchen towel.

CHICKEN TENDERS ingredients:
Preheat oven to 375 deg.

1 ½ lb chicken tenders
1 ½ c flour
2 eggs beaten
¼ c. milk
2 c. Panko bread crumbs
Salt and pepper
Season chicken tenders with salt and pepper.
Beat eggs with milk.
Dredge chicken tenders through flour, (shake off any excess flour), then through egg mixture, then through bread crumbs.
Place chicken tenders onto a baking sheet and bake until golden brown, approximately 12-15 minutes.
Cut tenders into bite size chunks.

SALAD ingredients:
1 c. pomegranate rubies
4 oz. pine nuts, toasted
Salad greens – use dark colored greens for more nutrients

DRESSING ingredients:
1/3 c. orange juice
1 tsp. orange zest
½ c. olive oil
2 TLB sugar
¼ tsp. ground cloves
Pinch of sea salt
2 Tlb red wine vinegar mixed with ½ Tlb. Honey
Mix all ingredients together, shake to combine. Refrigerate until ready to serve.

On dinner plate place salad greens, 2 rounds of goat cheese, 2-3 oz. baked chicken pieces, sprinkle pomegranate rubies and pine nuts over the top. Drizzle with dressing—VOILA —- a beautiful awesome winter salad!

Fig Almond Bread

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 I enjoy the adventure of searching out and preparing new, healthy recipes. Having been to Israel last fall I became acquainted with the wonderful taste of figs. Figs have a brief growing season and very short shelf life which is why 90% of the world’s fig crop is dried. One-half cup of dried figs is equivalent to approximately nine fresh figs. Figs are a great source of energy and fiber with almost no fat. Figs also contribute vitamin K, potassium, calcium, magnesium and iron to your diet. Add something new to your diet to keep it interesting, check out figs. cb

Fig Almond Bread


Streusel:
2 ½ Tlb brown sugar
2 Tlb all purpose flour
1 ½  Tlb coarsely chopped almonds
1 Tlb chilled butter
1/8 tsp cinnamon
Bread:
1 c. dried figs
½ c. boiling water
Cooking spray
1 Tlb all-purpose flour
2 large egg whites
1 large egg
¾ c applesauce
1/3 c. plain fat-free yogurt
¼ c canola oil
½ tsp almond extract
¾ c. granulated sugar
6.75 oz. all purpose flour (about 1 ½ c)
2.5 oz. whole wheat flour (about  ½ c)
1/3 c chopped almonds, toasted
1 tsp baking powder
1 tsp cinnamon
½ tsp salt
½ tsp baking soda

Preparation:
Pre-heat oven to 350 deg.

To prepare streusel:
Combine first 5 ingredients in a small bowl, stirring with a fork until crumbly, set aside.

To prepare bread:
Combine figs and ½ c boiling water in a small bowl; let stand 30 minutes.
Coat 2 (8 inch) loaf pans with cooking spray, dust with 1 Tlb flour.
Place egg whites and egg in a medium bowl; stir well with a whisk. Add applesauce, yogurt, oil and almond extract, stir well. Add sugar, stir well
Combine flours and remaining ingredients in a large bowl, stirring with a whisk. Drain figs and coarsely chop. Add figs and applesauce mixture to flour mixture, stirring until just combined. Divide batter between prepared pans. Sprinkle streusel over batter. Bake at 350 deg for 55 minutes or until a wooden pick inserted in the center comes out clean. Cool in pans for 15 minutes on a wire rack; remove from pans. Cool completely on wire rack.