A "Lighter" Easter Sunday

Every Easter my family gets together at my Nana’s house for a huge Easter celebration! This year will be no different, except for the fact that we have all decided to not go overboard with all of the munchies we usually bring for our family holiday gatherings. Since my family knows I love to cook, I have been put in charge of bringing an item or two on Easter Sunday. With our “no-going-overboard-with-the-munchies-plan”, I am choosing to bring a “lighter” version of our traditional Easter favorites. First off, deviled eggs! This not-so-light egg-y deliciousness appetizer seems to be difficult to lighten up. So I am going straight to the internet to find a healthy version of this Easter classic at the Staples house…

Sure enough, I found I wonderful recipe to try out. FRENCH STYLE STUFFED EGGS. Mmm! Right? These sound sooo good! Here is the recipe to prove it… (It also got great reviews! I hope my family enjoys my lighter version of the good ole deviled eggs!) :) ENJOY!

Ingredients

·         8 large eggs 

·         1/3 cup minced reduced-fat ham 

·         1 tablespoon minced green onions 

·         1 tablespoon minced parsley

·         1 tablespoon low-fat mayonnaise 

·         1 teaspoon mustard

·         1/4 teaspoon chopped fresh thyme

·         1/8 teaspoon salt

·         1/8 teaspoon freshly ground black pepper

·         2 (1-ounce) slices white bread, torn into large pieces 

·         Cooking spray

·         Fresh thyme leaves (optional)

Preparation

1.     Place eggs in a large saucepan. Cover with water to 1 inch above eggs; bring just to a boil. Remove from heat; cover and let stand 12 minutes. Drain and rinse with cold running water until cool.

2.     Peel eggs; slice in half lengthwise. Remove yolks; discard 4 yolks. Place remaining 4 yolks in a medium bowl. Add ham and next 7 ingredients (through pepper); stir until combined.

3.     Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 cup.

4.     Spoon about 1 teaspoon yolk mixture into each egg white half. Top each half with 1 tablespoon breadcrumbs. Coat breadcrumbs with cooking spray.

5.     Preheat broiler.

6.     Place eggs on a baking sheet; broil 1 minute or until breadcrumbs are toasted. Garnish with thyme leaves, if desired.

Relationships with Food?

Seriously, think about this. Do we expect too much from our food? We expect food to help us lose weight, to taste good, to make us happy, to comfort us, to lower our cholesterol, to help us live longer, to make us feel good, to make us lean, sexy, strong, to soothe us, and to indulge us when we’re feeling deprived. When really, at food’s most basic level and how the animals use it, is for fuel. Many of us have experiences and stories surrounding food and gain egos and emotions surrounding our foods that we love, but thinking on the most basic level, it is here for our survival. It’s in our culture to have relationships with food though and may start at a very young age. For example, parents rewarding children for being well-behaved, or scolding them when eating bad foods they’re not supposed to, but taste so good!

Here are some pitfalls that people may fall into with their food that may be hard to get out of:

-          Eating to cope: This involves eating when lonely, stressed, when you need comfort, and pretty much any other need than physical hunger.

-          Using food as a reward: This simply involves rewarding yourself when accomplishing a certain task. If your parents did this when you were younger, it’s likely you will carry this on to adulthood.

-          Chronic dieting: This means having such rigid rules with dieting, that you stop eating, even if you’re still hungry. This is obsessive attention towards calorie counting and portion control.

-          Mindless or binge eating: Mindless eating involves eating in the car, in front of a computer or television, and even in front of the refrigerator. Where binge eating involves “forbidden” foods and is excessive.

For more tips on how to maintain your relationships with food, visit http://www.huffingtonpost.com/lisa-turner/mindful-eating_b_1378171.html?ref=mindful-living&ir=Mindful%20Living&ncid=edlinkusaolp00000008  

To read more!!

Snacking = Not So Bueno

Do you know the difference between a meal and a snack? A meal has most of the food groups like fruits, veggies, grains, meat, oil, and maybe sugar and is more filling. How about a snack? What is a snack, really?

A snack dumps unnecessary calories into your body. It’s not that all snacks are bad or that you should completely eliminate them from your day, but do moderate them. Adults nowadays eat about two snacks a day and kids eat three. Three snacks?! Do kids really need three snacks? Imagine that each snack has around 200 calories, because you’re not going to tell me people only eat one 100-calorie pack snacks. 200x2 = 400 cal/day = 42 pounds a year!

THIS is what 5 pounds of fat looks like. Now multiply that by 8.

I snack too, and I don’t always choose the healthiest options. I work at a café so there are freshly baked goods and a wide variety of syrups readily available to me. Sometimes I use the excuse that I am stressed and since I have a long night of studying ahead of me I deserve the peanut-butter chocolate chip cookie. Truth is there are also carrots, celery sticks and hard-boiled eggs at the café that offer a lot less calories and won’t hurt my waistline. We are creatures of habit, so we must train ourselves to snack smarter and snack less. Physical activity does amazing things for you and the benefits are countless. But, don’t eat a pastry after a strenuous workout as a reward because it won’t feel like a reward within a few hours or a few decades when you’re checking in for carotid arterial surgery.

You know what the most refreshing and satisfying treat is to your tired body? Water. It replenishes that which makes up more than 60% of your hard-working body to keep you at your optimal speed and performance. Stick to your always loyal fruits and veggies. Be loyal to them too! Just keep in mind that a snack is meant to curb your appetite, not make your full.

Happy St. Patrick’s Day! Drink it, Eat it, Live it.

Women’s Health released some Tasty Green Drinks that provide you with the opportunity to experience less sugary cocktails and non-alcoholic juices to get you in the mood, without having to waste all those discretionary calories.

Ready to eat it? EatingWell also has some healthy recipes for green soups; try their Spinach & Goat Cheese Bisque - YUMMY! Check them out and impress your friends and family for dinner celebrations!

Finally if you’re in the Tempe area, come out to the Tempe Beach Park for the 8^th Annual Green 17 Tour to show off that flashy green style and your Irish spirit.

Be safe everyone!

Be A Better Grocery Shopper

Sometimes you find yourself not noticing the hidden carbohydrates and the devious serving sizes. I will show you here how to navigate through the many aisles with ease and intelligence.

The secrets have been exposed. You will learn how to detect “healthy” foods that give you a bigger waistline and you will be given tips on food products that can be made into healthy meals.   

Three necessary items to take home:

 Get yourself non-fat Greek yogurt. It has more protein and contains less carbs than regular yogurt, helps the digestive system, and can be made into many different foods. It can be topped on a fruit salad or cereals. It can be used as an alternate for butter, milk and oils.

Grab pre-cooked proteins. Keep pre-cooked chicken breast or tuna in the refrigerator, or purchase pre-cooked frozen shrimp or fish.

Purchase frozen vegetables. Frozen vegetables hold just as many nutrients as the fresh versions. Frozen veggies last longer and can be steamed in just a few minutes.

Three items to avoid from your shopping list:

 Foods that tempt your sweet tooth. Having an infrequent high-calorie treat is all right. But every person has foods they cannot refuse. You should never bring those items home. 

Items with the words "partially hydrogenated" in the ingredient list. Partially hydrogenated oils are regularly found in foods stating to have "no trans fats" or be "cholesterol free." But those oils contain a lot of fat content. 

Products where it is tricky to find out portion size. Snacks are particularly sneaky when it comes to serving sizes. Do you know exactly how many potato chips are in a single serving if you buy a large bag? Children will be likely to eat an entire container of nuts, or a huge muffin. If you must buy snacks, you should divide them into single serving bags as soon as you get home.

Food Variety: Subtle Changes for Big Differences

 

I find often that I go to the same types of foods while I am at the grocery store. Of course, there are staple items that everyone needs such as milk, cheese, eggs, bread and so on. I started wondering though, am I getting enough of all of the different vitamins and minerals in my diet? I feel lately that my diet is typical, predictable and boring. I then came across an article on Betterhealth.org explaining the importance of variety in the diet. I have always know that a variety in the diet is an important aspect to overall health, but I really did not think this applied to me as I always ate healthfully and tried to eat different foods. As the school year has gone on though, I have had less and less time to cook and not only that, but cook creatively or try new recipes. So this past week, I have really made an effort to try different recipes that incorporate foods I do not normally eat. So far, it has been going well and I love that I know I am getting a lot of different vitamins and minerals from all types of foods. I put sprouts on my sandwich instead of lettuce, made couscous instead of rice, steamed asparagus instead of broccoli. Although these changes are small and may not make a very big difference nutritionally, it is giving me more motivation to explore new ways to cook and create new dishes. The importance of including different foods from each food group is not only nutritionally important, but important to sustain your love of food and cooking. There is no better feeling then making a new dish that you haven't had before that taste SO good and is healthy too! Here is the article I found on Betterhealth.org. Check it out!

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Food_variety_and_a_healthy_diet?open#.T2DUcyAIDV4.twitter

8 ways to eat on a budget

Hard times have hit most American households recently, and while the economy might be picking up in some areas, it's not in others. Here are some easy ways to eat great, even on a budget!

1. Eat Locally: I can't stress this enough, which is why it's the number one on this list. If you eat foods that are grown closer to home they keep longer and can therefore save money.
2. Grow it yourself: even the blackest of thumbs can grow an herb garden. Try your hand at container gardens or windowsill planters and check out THIS SITE for ideas!
3. Buy in bulk: If your family eats a ton of brown rice, why not buy it in ton-sized bags? Seriously, not having to buy it in smaller quantities saves time and gas over the long run because you use less packaging and make fewer trips to the store.
4. Eat in season: Fruits and vegetables typically grow only during certain times of year, so if you buy these foods during the peak time, there will be more of them to go around and they'll be less expensive!
5. Preservation is key: If you buy in bulk and buy in season you can freeze, dry or can the overflow, you will have delicious foods all year long, regardless of the season.
6. Grains and beans: These are often overlooked as being the powerhouses of nutrition that they are. Together they can make some amazing meals and provide tons of good stuff, like protein, fiber and curb hunger longer. Plus, they keep (when stored well) for a very long time.
7. Avoid packaged foods: These things can be quite expensive and can also have too much in them like calories and sodium. Read labels but remember that cooking at home cuts costs way down!
8. Make a list: These places are constructed to get you to buy more and buy certain items. Don't fall for it! If you go when you're stressed, hungry or without a list, you're likely to forget things you need and buy things you don't.

It's TIme To Get Your Plate In Shape

This month, the Academy of Nutrition and Dietetics wanted to focus on their new MyPlate plan in order to make the people all around them healthier. That's why it has based its National Nutrition Month theme on the USDA's new MyPlate plan. The ChooseMyPlate plan is a new take on how to help everyday people include the right amounts of dairy, grains, proteins, vegetables, and fruits into their diet. A few ways that you can get your plate into shape are by: 


1. Make half of your plate fruits and vegetables - Having a huge slab of meat on your plate is in the past. Make room on your plate for the produce by shrinking your mea sizes. Some possible options to start off with are baby carrots, apple slices, and berries. To save some of your hard earned cash, but fruits and vegetables that are in season. 


2. Vary your protein choices -Protein shouldn't be the main portion of the meal. Our plate is better for us when the protein is in a smaller portion and balanced with the other food groups in our meal. A healthful meat portion is 3 ounces, or the size of a deck of cards. Some meat choices can include chicken, beef, or pork and some nonmeat choices can include legumes, beans, and tofu. 


3. Make half your grain servings whole grain - You don't need to give up all of the pasta, rice, and breads in your diet, substituting whole wheat bread or brown rice should be done more often. A few examples are using white wheat bread for sandwiches and whole wheat noodles with some pasta sauce. 


4. Switch to fat-free or low-fat milk - And don't stop at the milk, extend this to all of your dairy products.  The lower-fat products have the same amount of calcium as the full-fat version, however there is less calories. Try a Greek yogurt or some 2% cheese on your veggies. 

Kids not exercising?

Exercise and diet go hand in hand to see results for adults. As for kids their metabolism depends more on being active and not watching every single thing that goes in their mouth. Don’t get me wrong having somewhat of a nutrition guideline or being consistent about clean eating in a household is important. Going through “In the News” an article that stood out was “Kids not exercising? Here's how to get them moving”. I have a passion for children so anything tied into children and making sure they know the importance of nutrition is important. Being a role model for young children is crucial, especially because we live in an obese country.When you think of a young child you think energy, running around and sports. But many times kids aren’t interested in playing a certain sport, or they lack skills or even funds which will include transportation, money for fees and equipment or uniforms. This sometimes unfortunately holds a child back from playing. Which is why it’s important in every school that there is at least 30-60 minutes of physical activity for kids each day, whether it be a weight lifting class, running outside, hiking, skiing, surfing or simple having a dance class as an alternative.  I don’t believe you can make a child athletic but you can show them the importance of setting goals and staying healthy. By doing this you can open their eyes to thinking outside the box. For instance the month of October is for breast cancer so in the class room you can find a walk or run and make a field trip out of it and explain why you’re doing it and set a goal.

(By Felicia Stoler, RDhttp://www.foxnews.com/health/2012/02/24/kids-not-exercising-heres-how-to-get-them-moving/

Video Game Weight Loss

Scrolling through the “In the News” section of my Nutrition 494 Blackboard I came across an article titled “Wii games don't mean kids exercise more: study.” It got me thinking about whether or not we can use video games to lose weight. I decided to look into it a little bit more and I found mixed information. Yes, some games can help you be more active, but in order to reap the benefits you have to USE them. Although their intentions may be good many of these games are not used enough to promote weight loss. In order to take full advantage of these games people need to actively and regularly use them. Here is a list of some of the top “weight loss” games:

·      Zumba Fitness

·      EA Sport Active 2

·      The Biggest Loser Ultimate Workout

·      Dance Central

Although a number of “weight loss” games exist research shows that people don’t really use them enough to make a differnece. An article on Forbes.com noted that most people’s WII Fits ended up collecting dust on their living room floor. A study at the Baylor college of Medicine ran tests to compare the amount of exercise “active” video game users got in comparison to “inactive” video games users. The difference? Nothing. Children who played the “active games” didn’t get any extra physical activity than the other children. So why is it that the video game market can have good intentions that don’t work? It’s hard to say. Perhaps the level of activity done in video games isn’t enough to make a significant difference. Or Maybe the games lead people to believe they are getting enough exercise when, in reality, they aren’t. Whatever the reason may be it is important to keep in mind that there is no easy substitute for REAL physical activity and if we want to be healthy we have to put in the effort. But that doesn’t mean we can’t enjoy a little WII Fitness along the way!

Coconut oil anyone?

Controversy.

We love it and we create it for everything new, especially when it comes to what we eat. A new product comes out and before you even have a chance to try it there are raving reviews all over the internet about how some love it and others hate it. Coconut oil is not a new product, it's actually pretty ancient, and has for many generations sustained lives in Asian and Pacific populations. In areas where coconut provides more than half of the peoples' calories, heart disease is not an issue. In America we are advised to stay away from this 'bad' oil because it is composed of 92% saturated fat, and our number one cause of death is heart disease...

You see, there is a difference between the SF is coconut oil and the SF in other sources like animal fats. The kind in coconut oil is a MCFA, or a medium-chain fatty acid, which your liver can metabolize pretty quickly in comparison to the LCFA (long-chain) found in other vegetable-sourced oils. Your body absorbs these MCFA's easier, your liver metabolizes them quicker, and you can burn them off faster. All of a sudden storing energy isn't as automatic as with LCFA's. So coconut oil could be beneficial in the sense that it can raise your metabolism and help you burn off those calories quicker.

Coconut oil is not your solution to weight loss, though. You must still burn more calories than you consume if you want to lose weight, or balance the two acts if you want to maintain your weight. In both scenarios however, physical activity is indispensable to reaching success. All coconut oil might do for your body is make those calories more readily available to burn off rather than storing it right away.

Personally, I have been substituting half of my soy milk for coconut milk in my morning latté, and I love it. Of course, I am just talking about the taste. I don't believe that half a cup of coconut milk three times a week will make much of a difference.

Doritos Locos Tacos

I'm not sure if any of you have heard, but Taco Bell is coming out with a new taco that has a Dorito shell. The new taco is pretty much the same thing as one of their regular hard shell tacos, however instead of the usual hard taco shell, the shell tastes like a nacho cheese Dorito. As simple of an idea as that seems, Taco Bell actually had to build special factories in order to create these shells because they were so challenging to make. Not only that, but they expect to sell 60 million of these tacos per week. That just seems absolutely insane. These "special factories" have already made over 85 million of the Dorito shells in anticipation of the launch on March 8th. I wonder if people are going to crowd to Taco Bell on the 8th in order to try this taco that has created such a buzz worldwide. The Taco Bell website is even decked out with a countdown until the day that these new tacos are launched.
Personally, I don't see what all the hype for these tacos is about. I'm sure the fanatic foodie's will be first in line for a few of these tacos, but I would rather go to Chipotle and get a burrito than go get one of these creations. And I think the fact that new factories had to be built in order to create a taco shell is absurd. Come on people, it's a taco shell. I don't think that deserves a factory for itself. Taco Bell even went through the trouble to create a taco holder specifically for the new Loco Taco. The goal of the new holster is to prevent the taco shell from cracking and to keep the consumer from getting Dorito dust on their fingers. The "necessities" in today's society are a little skewed. I'm not sure if I should be scared or intrigued by what Taco Bell is going to come out with next. Are any of you going to try this new taco when it comes out?

Fast Food Chain Unveils Nutrition Kiosk

Fast Food Chain Unveils Nutrition Kiosk

Ever wonder exactly how many calories are in some of that fast food you eat? Well, if you head to Richardson, Texas there is a new interactive way to find out. Franchise owner Jonathan Chan has recently launched a nutrition kiosk in one of his three McDonald’s restaurants. The easily accessible 42-inch plasma screen allows consumers to browse through menu items with a quick touch.

The kiosk provides customers with information such as, calories, carbohydrates, and protein content for each item on the menu. It also includes the nutrition facts for all the chain’s condiments. Chan doesn’t believe this will necessarily change peoples ordering habits, but rather provide a tool that gives people the information to make better choices for themselves. One of the most popular features on the kiosk is the “Build Your Meal” section. This provides customers the total nutritional facts for their entire meal. With this information they are able to customize their selection. For example, they can hold the mayo, take the cheese off, and even adjust the salad dressing to half a packet.

Are you curious to know how many calories are in one of those delicious Angus Bacon and Cheeseburgers? Well, there are 790 calories, and 39 g of fat. But don’t worry, if you must eat a McDonald’s there are healthier alternatives. Try the Premium Grilled Chicken Club sandwich, which only has 350 calories and 9g of fat.

The ultimate goal for the nutrition kiosk is to provide customers with information they can use to make the best food decision for themselves.

So, do you think the idea of a nutrition kiosk will catch on?

Ch-Ch-Ch-CHIA

A few days ago I caught myself watching Dr. Oz. (Even though I find his show to be a bit annoying). But that is beside the point. This particular episode was about the benefits of Chia: Ancients Super-Seed Secret. I only caught the end of the show, so I did a little research before writing this post to really uncover the benefits of consuming chia seeds and why I (as a nutrition major) had never heard of such a thing. I started off by checking The Dr. Oz Show website to see what research he gathered about chia seeds. But first and for most, (I know you are wondering) the chia seed was consumed well before the Ch-ch-ch-chia Pet was born. Bummer, I know! The website reveals this:

•  Chia seeds were a staple food, like corn and beans, in the diets of the Aztecs and Mayans. Chia actually got its name from the Mayan word for “strength.”

•   Most evidence shows that humans began using chia seeds around 3500 BC. Aztecs and Mayans consumed chia seeds regularly, grinding them into flour, pressing them for oil and drinking them mixed with water.

• At this time in history, chia seeds were considered to be almost magical because of their ability to increase stamina and energy over long periods of time.

• The nutritional benefits of chia include fiber, omega fatty acids, calcium, antioxidants and much more – even protein!

With all of this positive information about chia seeds, are you considering trying these little guys? OR, will you just go out and buy a Ch-ch-ch-chia Pet?