I have officially fried twice in my LIFE. Yesterday, husband and I fried up (in canola oil) a plantain, sprinkled with ground sea salt. Yummm! Husband wasn't expecting to enjoy plantains, but he gives them a thumbs up! Surprise, surprise!
Looks like one huge, bruised banana..but not the same!!
My second attempt at frying was a success compared to my falafel several weeks back. Though, frying will obviously never be something REMOTELY "regular" in this household!
Fried Plantains -- very popular Puerto Rican food
And like many others out there, we have officially decked out the crib for the season encroaching! We purchased a fake tree at Hobby Lobby last year AFTER Christmas (hello, 75% off sales!!). Mark also won the ornament battle -- we have a tree decorated in orange and blue. Yes, Go Illini!
That THING to the left of our tree is a University of Illinois "Sky Box" (AKA vending machine). *eye roll*...when will my house NOT look like a bachelor pad?
Husband and Lily.
We put the tree in our third bedroom because Lily loves to eat anything and everything she's not supposed to. Next year, I look forward to having the tree in the living room where I can enjoy it every night. I do have a mini tree in the kitchen, though...
Last night we tried PUMPKIN PANCAKES! Allison emailed me this recipe for the Newman's Own Organics Giveaway and her winning entry was the recipe. Thank you, Allison...and keep an eye out for that package, it went out today!
Um, YUMMMMMMMMMMM
A dollop of FF Cool Whip and a sprinkle of cinnamon..nom nom nom!!!
Pumpkin Pancakes
From Allison
2 cups whole wheat flour
1 cup oats
1 tsp baking soda
2 tsp baking powder
1 Tbsp sugar
1 tsp cinnamon
1 tsp pumpkin pie spice
2 eggs
2 tsp vanilla
1 cup milk
1 cup water
1 cup pumpkin
In a mixing bowl, stir together dry ingredients. In another bowl, combine eggs, vanilla, milk, water, and pumpkin. Add liquid to dry ingredients. Stir mixture until well blended.
Pour 1/4 cup batter for each pancake onto griddle. Cook until golden brown.
I served with fat-free Cool Whip and cinnamon. Husband used maple syrup. Both were delicious!
Questions:
Have you ever tried plantains? How were they prepared? Did you like them?
Do you have a fake Christmas tree or real Christmas tree?
While my husband has had the pleasure and honor of attending THE Oktoberfest in Munich, Germany...the Tulsa Oktoberfest was no disappointment. Laden with all traditional food, beverage, music, and dance! While I thoroughly enjoy both food and beverage, the highlight was surely the traditional music and dance. I don't believe I can count on my 20 digits alone how many times we did the Chicken Dance. While it was a forbidden "DON'T PLAY" for our wedding DJ, I sure had fun doing it last night with friends and thousands of Tulsans.
Here are some low-quality pictures. Apologies, my camera battery died, so I had to take them with my phone.
Pitchers in the air!
Awesome German Band playing traditional German music
Sadly, however, husband informed us that at THE Oktoberfest music is not typically played. Whereas Tulsa's Oktoberfest had lots of tents, of varying sizes, playing a variety of music. Our tent we believed to be the largest and held SEVERAL thousand dancing fools by the time we left.
The food and drink were wonderful as well, but my dietitian tummy was upset after consuming so much FAT last night. I tried the funnel cake and brat with kraut. While it was delicious, it did not agree with me!!
Between the 5 of us we were able to try several traditional beers, too. On tap they had Spaten Oktoberfest, Samuel Adams Oktoberfest (probably not so traditional), Franziskaner, Spaten Pils, Spaten Premium, Spaten Optimator, and Oktoberfest Lager. Mmmm!
You know those times when something happens that quickly reacquaints you with the reality of how precious life is? Tonight was one of those instances. Deepest thoughts and prayers go out to my friend up north who is currently in critical condition. :( Tell the ones you love how much they mean to you...right now. Life's too short sometimes it seems.
It just happened that on tonight's dinner menu was THE comfort food of comfort foods: chicken noodle soup. Homemade. I used the high-fiber, low-calorie noodles I got from Akins a few weeks ago -- 2 ounces for 130 calories and 20 grams of fiber. Wowza!
Steaming away...mmmmmm!
Loaded with fresh celery, carrots, and lean chicken breast tidbits
Today at work, I had the priviledge of trying my first piece of fry bread...made into an "Indian Taco". Indian fry bread is a traditional Indian food consisting of a fried battery of flour, hot water, baking soda, and a pinch of sugar. It was sooo good! Obviously, however, it is a very much so consume-in-moderation food. Hello, saturated and trans fat!!
Indian Fry Bread
Indian Taco: Indian Fry Bread topped with chili, lettuce, cheese, tomatoes, and salsa. It was GOOD!
Yesterday's diet went like this...
Breakfast:
Fiber One Bar (2 carbs)
6 ounces fat-free QT cappuccino (1 carb)
1 small apple (1 carb)
Total: 4 carbs
Lunch:
6" Subway turkey sub with all of the vegetable fixin's (3 carbs)
Most anyone who knows me or reading my blog knows by now that I am a HUGE supporter of the “Fit-Over-Fat” theory. And for those of you following the “Health At Every Size” (HAES) program are likely familiar with Linda Bacon, professor of nutrition at City College of San Francisco and author of “Health at Every Size: The Surprising Truth About Your Weight [1].”
Bottom line: some people are heavy and unhealthy, and plenty of thin people are unhealthy [1].
Health goes beyond weight status, far beyond. The National Health and Nutrition Examination Survey (NHANES), published in August of 2008, assessed the weight and metabolic health of 5,440 adults. While those in the “normal weight” group were the healthiest, metabolically speaking (76.5%), there were 51.3% and 31.7% metabolically healthy in the overweight and obese groups, respectively [1].
The researcher’s conclusion: Though fat people are more apt to be metabolically unhealthy, plenty of fat people are healthy, and plenty of normal weight people are unhealthy [1].
What to do?
Linda Bacon supports “intuitive eating” – a means of consuming food that is in tune with hunger signaling (i.e. eating when you’re hungry and quitting when you’re satisfied). Also recommended to all weight statuses is exercise [1]. Find something you enjoy…and do it. Regularly.
So, being fat is A-okay? No.
There are few individuals out there who can deem their diets flawless. Anyone and everyone should aim to incorporate healthy eating and lifestyle patterns to consume the right amount of the good and work to eliminate the bad. As a nation, we are so hyper-sensitive about weight status, clothing sizes, and weight loss…it’s nearly impossible to get excited about simply making a change because it’s the right move for your health and relationship with food and exercise. Maybe you’re like myself and just wish to escape from food from time-to-time to improve your “foodship” – your relationship with food.
While food, nutrition, and weight comprise my job each day, I would also consider food and nutrition a hobby. I guess you could say food is a HUUUUGE component of my life whether I’m shopping, preparing, eating, or thinking about food…everything seems to come back to food.
Individuals like my mother place little emphasis on food; my mother doesn’t think about food, “crave” food, over-indulge in food, or talk about food. It’s just not a focal point of her life, unlike mine. Which leads me to my next though -- those with little emphasis on food have not only good “foodship” but also healthier weight statuses. I think this also ties in to Linda Bacon’s “intuitive eating,” don’t you?
I’m sure others have heard the saying, “Eat to live, don’t live to eat.” I really feel like I don’t live this message often enough. As an RD, I feel over-consumed in food from all angles, and I can’t help but feel over-whelmed sometimes. And I can’t imagine others don’t feel the same – weight loss gimmicks smothered across magazines in the check-out lane, commercials and advertisements in all of our media, TV shows devoted to weight-loss…it’s every where. Every day. All day long.
So, question…do you feel there’s just TOO much exposure and emphasis surrounding weight-loss, dieting, food, etc.? Do you think your “foodship” could use a make-over?
Tonight, husband requested "fried chicken". The recipe is from The Biggest Loser and it is EXCELLENT! It makes a TON of chicken, but it reheats well in the oven for leftovers. I am using the extra 1% buttermilk to make super rich-tasting mashed potatoes - yummm! Comfort food in this house tonight!
Biggest Loser "Fried Chicken"
2 pounds chicken tenders
1 quart 1% buttermilk
2 cups whole wheat breadcrumbs
1 cup cornstarch
2 teaspoons paprika
1 Tablespoon + 1 teaspoon organic seasoning Salt
1 tablespoon ground black pepper
Large pinch cayenne pepper
4 egg whites, beaten to very soft peaks
Pam cooking spray or olive oil
Directions:
Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight.
Drain and blot with paper towels to remove excess buttermilk. Meanwhile, preheat oven to 325 degrees Farenheit. Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool.
Increase oven heat to 450 degrees Farenheit. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish - mix well.
Dredge drained and blotted chicken tenders in seasoned starch. Next, coat dredged tenders thoroughly with beaten egg whites. Last, dip tenders in toasted panko to fully coat. Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired. Bake for about 12 - 15 minutes or until outside is crispy and chicken is just cooked through and juicy.
Yield: 8 Servings Nutrient Analysis – per serving
Calories: 270, Fat calories: 40, Total Fat: 4g, Sat Fat: 1g, Chol: 65mg, Sodium: 210mg, Total Carb: 27g, Fiber: 2g, Sugars: 4g, Protein: 28g
....one problem. LOTS of dishes...
Yesterday's diabetic diet went like this...
Breakfast:
1/2 cup old-fashioned oats (2 carbs)
1 cup skim milk (1 carb)
1 tsp turbinado (1/2 carb)
1 tsp Splenda brown sugar (1/2 carb)
1/2 ounce pecans, chopped (0 carbs)
cappuccino with 2 Tbsp sugar-free International Delight (0 carbs)
Total: 4 carbs
Snack:
pear (1 carb)
Lunch:
3 ounces deer meat (0 carbs)
wheat hamburger bun (2 carbs)
1 slice 2% Colby Jack (0 carbs)
1/2 large sweet potato (1 carb)
1/2 ear of corn (1 carb)
Total: 4 carbs
Dinner:
2 small slices pizza (2 carbs)
1/2 lb mussels, steamed (0 carbs)
2 mini Twix (1 1/2 carbs)
Total: 3 1/2 carbs
Snack:
1 small apple (1 carb)
2 wedges Laughing Cow Light (0 carbs)
Total: 1 carb
[1]. Jameson, Marnell. Do Extra Pounds Always Equal Extra Risk? The Los Angeles Times. October 12, 2009.
I just LOVE the American Dietetic Association’s quote of the week:
"Those who think they have no time for healthy eating will sooner or later have to find time for illness." - Edward Stanley
Could this be any less true? Along the same lines is financially supporting health and disease – putting in a bit more each trip to the grocery store can same hundreds of thousands in medical expenses down the road. That’s all I’ll say, I don’t have time to step on my soap box today!
My morning started off with a delicious smoothie to go, containing whey protein powder and flaxseed oil. As for fruit, I threw in raspberries, blueberries, blackberries, strawberries, banana, kiwi, grapes, peach, and pineapple. Did I miss a color in there? Definitely started the morning off with a rainbow of antioxidants, vitamins, and minerals - yum! A friend at work was asking for my smoothie recipe, so I hooked her up with a mini smoothie, too! P.S. The cup wasn't as big as it looks...I got a serious close up!
Today was taste test day at work. Some of the employees requested comfort food, so I chose a mac'n cheese recipe...made in the crock pot (but of course!). It was my first time trying this recipe and I will SURELY be making it again...it was amazing! Almost TOO cheesy, I may use 3 cups of cheese next time. It served a bunch of people, though...and all good reviews!
Crockpot Mac ‘n Cheese
1 c. skim milk
1 can evaporated milk
1 can cheddar cheese soup
4 c. 2% cheddar cheese, shredded
16 oz. box elbow macaroni
¾ c. egg substitute (i.e. Egg Beaters)
½ c. Smart Balance butter
½ Tbsp paprika (optional)
Directions:
Start crock pot. Melt butter in crock pot and pour into separate dish after melted. In a pot, boil macaroni until almost done. In a separate bowl, beat eggs, milk, evaporated milk, soup, and 3 cups of cheese. Pour macaroni into bowl, pour over butter and then wet mixture. Mix slightly.
Allow to cook on low for 3 hours. Pour remaining cup of cheese on top and sprinkle with paprika.
Makes 30 servings (1/2 c. per serving)
Nutrition Facts (per serving): 143 calories, 6 g. fat, 15 g. carbohydrate, 8 g. protein
My email was PACKED with some really interesting articles out today and of course, I would like to share them with you.
Mega doses of antioxidants such as vitamin C and E may do more harm than good in type-2 diabetics
While exercise increases insulin sensitivity, exercise also produces oxidative stress. What we know of antioxidants such as vitamins C and E is that they help reduce free radicals in the body produced by oxidative stress. According to recent research, antioxidant supplements may block the oxidative stress…but also interfere with the beneficial effects of exercise on insulin sensitivity. While exercise is a proven means for increasing insulin sensitivity in the body and reduces the risk of developing diabetes, antioxidant intake may be best advisable through whole foods and not supplements [1].
Case in point: move more and never neglect the diet; supplements are not a cure-all and not always advisable.
The changing dinner party -- cooking together in the Chicago Tribune.
This article hit close to home as the subject lives in Forest Park, Illinois, one suburb west from my home town of Oak Park. Sheridan, an interior designer and avid home cook, has switched gears for entertaining -- she asks her guests to bring ingredients with them and she and her dinner guests cook together as a team. This way, the preparation, cooking, and cost are distributed among both host and guests. A Chicago-based research firm, Technomic, states that 33% of polled consumers reported entertaining in the home more often than a year ago. With economic hardships, American’s are finding new ways to get together without stretching the budget. Sheridan states, “There’s something so earthy about cooking with other people in your home. I think people are going to do more of this [2].”
What do you think of this means of entertaining and hosting a dinner party?
I have to admit, I think it’s a WONDERFUL idea! I think there’s lots of positives that come from participating in such an event, such as:
- Trying new foods
- Learning the preparations of new foods
- Locating new foods in the grocery store – wouldn’t want to bring the wrong item!
- Increasing the frequency of get-togethers with friends
- Saving money
- Eating less (restaurant portions are huge!)
- Togetherness (the home seems much more intimate than a restaurant to me, anyways)
On a completely unrelated note…
Study links kids’ unhealthy exercise and eating habits to moms who work.
British researchers found that children of mothers who worked part-time of full-time were more likely to have bad diet and exercise habits than those whose mothers stayed home. The results were recently published in the Journal of Epidemiology and Community Health. The children of working moms were more likely to drink sugary beverages between meals, watch TV or use the computer at least two hours a day, and be driven to school rather than walking or biking. Dr. Jennifer Shu, a pediatrician in private practice in Atlanta and co-author of a book on parenting says she worries that “parents will feel guilty about working, when most do so out of necessity…Parents shouldn’t feel guilty about leaving kids in other people’s care [3].”
Of the 12,576 5-year old children assessed in the study, 37% snacked on potato chips or sweets, 41% drank sugary beverages between meals, and 61% watched television or used the computer at least 2 hours a day. It should be noted, “In initial analyses, children whose mothers worked actually had healthier habits. But after adjusting for possible confounding factors, such as income and education, those relationships reversed.” Why was this? Likely due to the fact that most of the working women were “relatively advantaged” and had higher levels of education and incomes, according to the researchers who concluded in saying, “Health behaviors in childhood are going to be influenced by a range of factors, and this might be one [3].”
Interesting. Do you feel the children of stay-at-home-moms are at deceased risk of developing poor diet and exercise habits?
Hopefully I can catch up with DVR and watch the Biggest Loser, but it may get pushed back another night, we'll see! Catch ya tomorrow...Day #1 as a diabetic!
[1]. Neff, Barbara C. Vitamins, Exercise & Diabetes. Naperville.
[2]. Levin, Amelia. The Dinner Party Has Changed: Sharing the Cooking – and Costs – of Dinner Parties at Home. Chicago Tribune. September 30, 2009.
[3]. Fiore, Kristina. Kids May Be Less Healthy if Mom Works. MedPage Today; ABC News. September 30, 2009.
Here's just one more reason America's vegetable of choice (in the form of chips or fries) needs a closer look.
In addition to the excessive fat and sodium content of potato chips and french fries, a chemical called arcylamide is also found -- a possible cancer-causing agent. Because acrylamide is found in carbohydrate foods which are cooked at high temperatures, acrylamide is also found in foods such as cereals, baby foods, breads, and crackers [1].
In lab animals, acrylamide is shown to cause tumors and neurological problems. Consumer's in the US are not seemingly phased by the recent discovery of the possible carcinogenic effects of acrylamide. Many
American's are yet to hear about acrylamide despite its presence in nearly 40% of foods. Federal governing bodies in the US, Canada, and Europe are stepping up efforts to reduce the levels of acrylamide in foods [1].
Acrylamide forms when sugars and asparagine (an amino acid) are heated together at temperatures more than 248 degrees Fahrenheit. This effect, which is partly a "Maillard reaction," enhances a food's color, texture, aroma, and flavor [1].
What to do about it? Continue eating a healthy, balanced diet that is low in fat, cholesterol, salt, and added sugar and rich in high-fiber grains, fruits, and vegetables, says the Food and Drug Administration. Joe Schwarcz points out that there is acrylamide in certain foods just like there are aflatoxins in peanuts, ethanol in wine, urethane in sherry, styrene in cinnamon, and hetreocyclic aromatic amines in beef bouillon [1].
It's also important to know that acrylamide levels vary greatly between identical products such as Krispy Kreme donuts and McDonald's french fries.
Just like anything and everything else, watch it. No food should be over-consumed in the diet -- balance is always the goal.
[1]. Deardorff, Julie. Acrylamide: Why french fries shouldn't be overheated. Chicago Tribune. September 18, 2009.
If you’re not interested in your exercise performance, you are probably interested in preserving your short-term memory, right? New research shows that consuming fatty foods appear to hinder both – exercise performance and short-term memory. In addition, we know that high-fat diets over time lead to weight gain, heart disease, and cognitive function decline [1].
When 32 rats became proficient in running a particular maze, their healthy diets were then switched to a high-fat diet containing 55% fat. Within 4 days of consuming the higher-fat diet, the mice began to double-back and falter on the maze maneuvering indicating a short-term memory error. The rats that remained on the healthful diet experienced no change in their maze maneuvering abilities [1].
Additionally, half of the study rats had also been worked out on a treadmill. After just a few days of the 55% fat diet, the rats performed at a level 30% less than they had previously while consuming the healthful diet. And after 5 days on the high-fat diet, the exercise performance of the rats on the treadmill was half of what it had been previous to the switch to a high-fat diet [1].
Though similar human studies are yet to be published, researchers have produced similar results in humans. While the mechanism for this cognitive and muscular decline are unknown, one theory suggests high-fat diets triggering insulin resistance causing the body to less effectively use blood glucose in the body, important for cognitive function. In regards to exercise performance, fatty foods appear to release certain proteins that essentially make the metabolism less efficient. Dr. Murray states, “It’s thought to be a protective mechanism to get rid of excess fat…But it was making muscles less efficient at using oxygen and fuel to make energy needed to run” [1].
The article by Tara Parker-Hope of the New York Times explains that these findings are of particular interest to the individual who consumes whatever they want…because they exercise regularly. Cough, cough. Noted.
[1]. Parker-Poke, Tara. Fatty Foods Affect Memory and Exercise. The New York Times. August 13, 2009.
Did you know “Panera” translates to “time of bread” in Latin? But, of course!
Even in the current economic state, with most restaurants suffering the worst quarterly decline in 28 years, Panera is experiencing otherwise. Since 1981, the franchise has opened 1,264 stores in 40 states. There’s another 80 stores opening this year, which is about the same number as last years’ openings. Panera has even raised two menu item prices: bagels and soup. There is also a new addition to the Panera menu: a $7.59 chopped cobb salad [1].
While Panera sports hefty prices, I continue coming back for more. Those baguettes are worth fasting for breakfast in order to fund the addiction (I’m only half kidding…we should all eat breakfast). Though Panera is known for the use of wholesome ingredients and lack of fried foods, the menu still very much so requires navigation in order to be healthy.
Q: What does the RD order at Panera?
A: You-Pick-2: ½ smoked turkey on sourdough (light on the mayo) with Garden Vegetable or Black Bean soup.
Top 5 “best” picks:
1. Panini: Turkey Artichoke Panini (750 calories, 27 g. fat, 7 g. saturated fat)
2. Signature Sandwich: Asiago Roast Beef (710 calories, 32 g. fat, 13 g. saturated fat*)
3. Café Sandwich: Mediterranean Veggie (610 calories, 13 g. fat, 3 g. saturated fat)
4. Salad: Classic (170 calories, 11 g. fat, 1.5 g. saturated fat)
5. Soup: Vegetarian Garden Vegetable (120 calories, 1 g. fat, 0 g. saturated fat)
Top 5 “worst” picks:
1. Panini: Chicken Bacon Dijon (940 calories, 36 g. fat, 13 g. saturated fat*)
2. Signature Sandwich: Chipotle Chicken on Artisan French (1070 calories, 55 g. fat, 15 g. saturated fat*)
3. Café Sandwich: Sierra Turkey (970 calories, 54 g. fat, 12 g. saturated fat)
4. Salad: Chopped Chicken Cobb (490 calories, 35 g. fat, 8 g. saturated fat)
5. Soup: New England Clam Chowder (450 calories, 34 g. fat, 20 g. saturated fat*)
Crazy, huh? Just this week I made a “Which is the better burger?” handout for my patients on the local burger hot spots like Sonic, McDonald’s, Carl’s Jr., and Burger King. While not a single burger exceeded 1,000 calories, the Chipotle Chicken on Artisan and the Sierra Turkey reach that 4-digit mark…one we probably want to avoid at all costs. Similarly, not a single burger exceeded 2,000 mg of sodium, while every sandwich on Panera’s menu met or surpassed that amount**. And while Carl’s Jr.’s Famous Bacon Cheese Six Dollar Burger comes in at a sickening 950 calories and 1980 mg sodium, Panera keeps up with the best of’em in keeping us with excess poundage [1].
I am a self-proclaimed foodie. I love eating, I love cooking, and I love restaurants. I love it all. When my friends and I are planning a get-together, it typically involves a restaurant. And same goes for many people. Forbes published a recent article on women and the competitiveness surrounding dieting, body-image, and food choices, particularly in restaurants. My first thought: Idon’t do this.
Wrong!
After a little self-reflection, I admit…I sometimes do fall into this trap, as well.Very much so unbeknown to me until now, by the way.
The first thing that popped into my head: cart surfing. Admittedly, I cart surf. When I'm standing in line at the grocery store, I do look to see what consumers are buying. Sometimes, their carts reflect their weight status...other times not. However, I like to call this "market research"...not cart judgment.
I have a friend or two whose metabolisms I envy. Health aside, I do wish cheeseburgers, french fries, Hamburger Helper, and homemade chocolate chip cookies were staples in my diet…without the addition of unwanted pounds, hyperlipidemia, and hypertension, however. There are definitely those out there who are just blessed. And while we like to dwell on the unfair luck of those individuals, we must recognize that they are far and few between. And we must recognize, that we cannot "keep up with them," as my mother used to explain as the ice cream truck slowly passed by my off-the-charts physique since the age of...birth.
On the flip side, there are those individuals who make you feel at ease and judgment-free when consuming something that may be.... “recommended in moderation.” As a kid growing up, my best friend and I would egg-on one another's poor food selections and converse about our diet short-comings at length. A lot. Surprise: we were both "chubby" kids, to put it nicely. We'd seek each other out to induldge in our local favorites: wings at Shanahans, falafel at Grape Leaves, et cetera. When we surround ourselves with or are surrounded by individuals consuming a diet we know to be not ideal, we do feel comfort when indulging in the same fashion, and we become desensitized to the implications and results of our actions. This is one huge reason obesity tends to appear in entire family and friend units, and not just scattered throughout.
That friend I just mentioned...she's visiting Mark and I this weekend. I'd better not let her drag me down, right? :)
While I follow a fairly steady diet of “80-20” (80% spot-on healthy eating, 20% more lenient intake), I readily admit that my dining out falls into my 20% allotment. I am a dietitian and a regular exerciser...but when I enter a restaurant don't expect me to be ordering grilled chicken and/or a salad! Sorry to disappoint, but I can make that at home a heck of a lot better for way less money. Limit the damage, have a plan, and eat moderately - that's my restaurant "Plan of Attack".
For so long, my now husband and I were in a long-distance relationship -- Italy-to-Chicago and Chicago-to-Michigan. When we were together, it was typically a whole to-do and we celebrated. Dinner, drinks, and maybe even the occasional dessert. He could surely reason as to why I didn’t boast the 115 lb figure suggested for my height…according to BMI standards, right? Yet, after living together for several months now, and with a steady diet of my cooking, I think he’s come to find out that my 80-20 really is 80-20…and I wasn’t just kidding myself. (Duh).
Read the Forbes article. Laugh a little. Eat, drink, and be merry…consciously. Darn us mean, conniving women!
Well, we've gone and out-done ourselves...again. The Center for Disease Control (CDC) has published results of the 2008 obesity rates in America. Please consult the picture and legend of the U.S. for a depressing sight. Congratulations (not!) to Oklahoma for being one of THE top 5 fattest states. Alabama, Mississippi, and West Virginia are the only states with worse-off citizens. Sigh. Colorado has the lowest incidences of obesity at 18.4%...we should all move there, apparently [1].
I had a gentlemen in my office yesterday afternoon after the doc requested a DASH diet instruction. After going over his 24-hour recall the gentlemen shyed away saying, "I know what I eat aint good, but I just can't help it." I joked saying, "I know I won't be able to take the country out of you, but I have to suggest taking some country out of the cooking." He laughed; rapport was strong. We decided that his goal regarding his country cooking would be to "eat like his lady friend," as he explained how she removes the layer of fried batter off her fried dinners. I left him with, "You know, gentlemen could always stand to learn something from us lady friends." With a wink. I think he'll be back, and I think doc'll like his labs. We'll see!
Ship-shape up, America. Country bumpkins can, so you can, too!
[1]. Center for Disease Control and Prevention. Overweight and Obesity. US Obesity Trends 1985-2008. June 26, 2009.
...so says White House Assistant Chef, Sam Kass. And I concur.
We've all heard the term trans fat, right? That's definitely the bad stuff and has no place in any diet. The stuff is so bad there's been legal action suggesting the banning of trans fat. Not only does trans fat raise your LDL (low-density lipoprotein, i.e. the "bad cholesterol"), but also lowers your HDL (high-density lipoprotein, i.e. the "good cholesterol")! Bad deal.
Trans fats are not found in food, they're put into food through an industrial process which adds hydrogen to liquid vegetable oils to make them solid. Those french fries wouldn't taste the same without the trans fat, that's for sure. The chemistry doesn't much matter, but the danger of them is loud and clear: steer clear. This RD loves a good french fry as much as anyone, but there's simple and enjoyable ways to enjoy the foods we love, without causing detriment to our health.
A favorite dinner in my house is "fried" chicken. Yep, that's right! My "fried" chicken is crunchy, baked, and great with BBQ sauce. While I can't take credit for the recipe, we can thank Bob Harper from the Biggest Loser for passing it along. Thanks, Bob!
Biggest Loser "Fried" Chicken
2 lbs chicken tenders
1 qt. low-fat buttermilk
2 cups whole wheat breadcrumbs
1 cup cornstarch
2 tsp. paprika
1 Tbsp + 1 tsp seasoning salt
1 Tbsp ground black pepper
1 large pinch Cayenne pepper
4 egg whites, beaten to soft peaks
Pam cooking spray
Directions:
Soak chicken tenders in buttermilk 6 hours, or overnight. Drain and blot chicken tenders to remove excess buttermilk.
Preheat oven to 325 F. Lay breadcrumbs on a baking sheet, stirring occasionally. Bake 40 minutes or until brown. This can be done ahead of time.
Increase oven temperature to 450 F. Combine cornstarch, paprika, seasoning salt, black pepper, and Cayenne pepper in a large Pyrex dish, mixing well.
Dredge chicken in seasoned starch. Next, coat dredged chicken thoroughly with egg whites. Last, dip the chicken into toasted breadcrumbs to fully coat.
Place chicken on a foil-lined, non-stick sprayed baking sheet. Lightly spray tops of chicken with Pam to add crunch. Lightly season with salt, if desired. Bake for 12-15 minutes or until outside is crispy and chicken is cooked and juicy.
Serves: 8
Per serving: 270 calories, 4 g. fat, 1 g. saturated fat, 65 mg. cholesterol, 210 mg. sodium, 27 g. carbohydrate, 2 g. dietary fiber, 4 g. sugar, 28 g. protein.
It's confusing trying to be healthy! Let me be your guide to a practical, straight-forward, and maintainable approach to a healthy lifestyle. I promise, you may even come to like it!
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