by kelsey | Mar 8, 2012 | Cooking Tips, Diet, Weight Management, Wellness/Health
Grocery store aisles are filled with foods high in sodium, fats, and sugars. It’s ok to treat yourself to these foods, such as a donut or cookie every once in awhile, however they should be considered occasional and not a regular habit. Try replacing these foods with more whole choices such as fruits and vegetables, whole grains, lean meats, and low-fat dairy products. Packaged, frozen, and canned goods typically contain higher amounts of sodium and can also contain greater amounts of bad fats (saturated and trans) and excess sugars. These processed foods are major contributors to high blood pressure, heart disease, and diabetes.
Here are a few tips to help get your plate in shape!
Choose foods and drinks with little or no added sugars.
- Drink water throughout the day. For variety, add lemons, limes or cucumbers to your water or try carbonated water.
- Choose low-fat or fat-free milk or 100-percent fruit juices.
- Eat fresh fruit salad for dessert.
Eat fewer foods that are high in solid fats.
- Instead of regular ground beef, opt for extra-lean ground beef. Ground turkey and chicken are also available in lean options.
- Grill, broil, bake or steam your foods instead of frying.
- Cook with healthy oils like olive, canola and sunflower oils in place of hydrogenated and partially-hydrogenated oils.
- Opt for fat-free or low-fat milk, yogurt and cheese.
Cut back on sodium.
- Instead of salt, use herbs and spices to season foods, and avoid salting food before tasting it.
- Do not add salt when cooking pasta, rice and vegetables.
- Read the Nutrition Facts Panel to compare sodium content of foods such as soups, broths, breads and frozen dinners, and choose the healthiest option.
- Eat fresh fruits and vegetables, fresh meats, poultry and fish, beans and peas, unsalted nuts, eggs and low-fat or fat-free milk and yogurt.
-Kelsey
by kelsey | Feb 23, 2012 | Cooking Tips, Diet, Weight Management, Wellness/Health
With Lent underway, many will be eating more fish in the next 40 days than they do all year round. Fish is a staple food in many parts of the world, but us Mid-Westerners have to work on this a bit as our typical meats are beef, poultry, and pork over fish. Fish is a great source of lean protein. Some fish have more omega 3 fatty acids than others which does offer additional heart health benefits. These fish include salmon, herring, trout, tuna, sea bass, and mackerel. Our area lake fish are lean sources of protein, however most of these fish (walleye, northern, etc) are not a rich source of omega 3 fatty acids.
A popular way to eat fish in the Midwest is breaded and fried. This preparation and cooking method can add a great deal of extra calories and fat. Next time you have fish, opt for the grilled, broiled, or baked without the breading as it’s much healthier for you!
Below is one of my favorite salmon recipes. You can visit the All Recipes website below for the exact recipe and can change the serving size to fit your needs individually.
Alaska Salmon Bake with Pecan Crunch Coating
Prep Time: 20 Min
Cook Time: 10 Min
Ready In: 30 Min
Original Recipe Yield 6 servings
Ingredients
- 3 tablespoons Dijon mustard
- 3 tablespoons butter, melted –can substitute olive oil
- 5 teaspoons honey
- 1/2 cup fresh bread crumbs—can use whole grain bread crumbs
- 1/2 cup finely chopped pecans
- 3 teaspoons chopped fresh parsley
- 6 (4 ounce) fillets salmon
- salt and pepper to taste
- 6 lemon wedges
Directions
- Preheat the oven to 400 degrees F (200 degrees C). In a small bowl, mix together the mustard, butter, and honey. In another bowl, mix together the bread crumbs, pecans, and parsley.
- Season each salmon fillet with salt and pepper. Place on a lightly greased baking sheet. Brush with mustard-honey mixture. Cover the top of each fillet with bread crumb mixture.
- Bake for 10 minutes per inch of thickness, measured at thickest part, or until salmon just flakes when tested with a fork. Serve garnished with lemon wedges.
Nutritional Information
Amount Per Serving Calories: 368 | Total Fat: 22.4g | Cholesterol: 91mg
http://allrecipes.com/recipe/alaska-salmon-bake-with-pecan-crunch-coating/detail.aspx
Enjoy!
Kelsey
by kelsey | Feb 9, 2012 | Cooking Tips, Food, Heart Health
This morning, I had the opportunity to judge the heart healthy contest at the Watertown Winter Farm Show with two other judges. We evaluated several very tasty and delightful items. I applaud all of the contestants that took the time to tweak their recipes and finds ways to improve the nutrition status of their food item. Overall, participants make changes to the fat content, sugar content, and/or enhanced the recipe such as adding more fiber through various grains such as cracked wheat, oat bran, etc. Overall, it really showed me that adapting recipes doesn’t have to be a scary thing! There are so many options and ways to improve recipes and with a little time and energy you too, could turn your favorite, not the best for you, recipes into healthy, heartful ones. Next time you’re in the store, I encourage you to check out the various options, read labels, and think critically about how you could improve the nutrition of the foods you’re making.
-Kelsey
by kelsey | Nov 17, 2011 | Cooking Tips, Food, Holidays
With Thanksgiving a week away, many are starting to think about getting their holiday groceries and starting the prep work for the holiday feast. As you look at your recipes and menu, take some time to further examine ways to lighten up your recipes. Try these tips:
- In soups, sauces, puddings, and desserts: replace whole milk or cream with low fat milk, evaporated fat free milk, or nonfat dry milk
- To make dips and toppings: use low fat or nonfat cottage cheese or sour cream
- To make salad dressings: use nonfat yogurt or low fat buttermilk
- In place of 1 whole egg: use 2 egg whites or 1/4 c egg substitute
- In place of regular cheese: use fat free or reduced fat cheese
Next week we’ll discuss some strategies for staying on track with healthy eating with all the temptations that the holiday foods involve. And be sure to come visit us at the Brown Clinic booth at the Women’s Escape on Saturday!
-Kelsey
by kelsey | Oct 26, 2011 | Cooking Tips, Diet, Food, Weight Management
With the seasons changing and the weather getting colder, hot cereal for breakfast is back! Here are some ways to spice up your hot cereal.
- Use fat-free milk to give you some calcium and protein
- Add dried fruits such as raisins or dates and chopped nuts
- Mix in fruit purees or applesauce
- Add some fruit such as blueberries, strawberries, or bananas
- Give your hot cereal a little crunch by adding a little dry cereal or granola
- Cinnamon, nutmeg, allspice or cloves can spice it up as well
If you’re in a hurry in the morning, make your hot cereal even simpler by preparing it in a mug for desktop dining at the office. Breakfast is the most important meal of the day, so be sure to start your day off right!
-Kelsey
by kelsey | Oct 25, 2011 | Cooking Tips, Food, Weight Management
Applecrisp is one of my all time favorite fall treats. I was in the baking mode this weekend and decided this treat sounded pretty tasty. We all know sweets are not the best for us, but there are ways to get your sweets without over-doing it. First off, is portion control. Having a smaller amount allows yourself to get your fix but not over-do it, Below was the piece I enjoyed last night. You will also want to eat slower and savor the taste!
In addition to portion control, recipe modification can help. You can relace the butter or shortening with applesauce, prune puree, or oil. Or instead of using the whole egg, use 2 whites to one egg. You may want to try a sugar substitute or reduce the sugars in your recipes as well. I personally enjoy desserts with fruits such as apple crisp, rhubarb, blueberries, etc as they are often a little ‘lighter’ than the heavy chocolate, fudge, cream desserts. Next time you’re looking to bake a treat, take a second look at your recipe and see if you can make any adjustments!
-Kelsey
