Weekend Wisdom: Snacking with Purpose

Snacking is often done impulsively.  When we get hungry, we open the fridge, go to the pantry, or find the nearest vending machine to satisfy our craving.  

But, what if we planned ahead?  Most of us get hungry at predictable times (for me, it’s mid-afternoon).  We could greatly improve our overall diet if we snacked with purpose.  Here’s how:

Using MyPlate as your guide, identify the food group that you need more of in your diet.  Is it dairy?  Fruits or veggies?  Or whole grain?  Then make sure your snack includes that food group.  For best snacking, I suggest combining at least two food groups.  Here are a few ideas:

Peanut butter and apple slices

Cheese with whole grain crackers

Trail mix (whole grain breakfast cereal, popcorn, dried fruit, almonds or sunflower seeds)

Fruit smoothie

Yogurt with granola

Hummus with sugar snap peas, carrots or sliced bell peppers

Most of these suggestions are portable.  With a little planning, you will be snacking with purpose and treating your next snack as importantly as your meals.  This is the same advice I shared with several hundred high schoolers at a health fair today for Live Life Well Week.  (They listened attentively while enjoying a yogurt & granola snack). 

Snacking with purpose can enhance our overall nutrition and ultimately, our health!

Chicken Pasta Salad

This week, I wanted to share a winning recipe from the Glenbard Healthy Cooking Challenge.  All four Glenbard high schools had two winning recipes that will be served in the cafeteria this week, Live Life Well Week, for all students to taste.  This recipe is from Glenbard North.  It is a fantastic representation of MyPlate guidelines with whole grain pasta, a good portion of vegetables, lean protein and dairy.   And it’s quick to make!  Enjoy!

Pasta Salad:

1 pound whole wheat penne pasta (I tried Barilla Whole Grain penne for the first time last night and it was good- everyone like it!  It’s made with whole wheat and oat fiber to pack each serving with 6 grams of fiber).

2 chicken breasts

1 green bell pepper

3 large carrots, peeled

1 small onion

1 cucumber

1 pint grape or cherry tomatoes

2 cloves garlic

1/3 cup mozzarella cheese

Dressing:

6 tablespoons olive oil

6 teaspoons red wine vinegar

1 pinch seasoning salt

Directions:

1. Cook pasta according to package directions. Drain and rinse.
2. Dice chicken, then poach until no longer pink. Drain, and cool.
3. Dice all vegetables. Mince garlic.
4. Mix together dressing ingredients.
5. Combine vegetables, pasta, chicken, mozzarella cheese and dressing. Mix until thoroughly combined.  Chill and serve. 

Live Life Well Week 2012

Here in Glen Ellyn, Illinois, and throughout District 87 (Glenbard High Schools North, South, East and West) we are celebrating Live Life Well Week.  During this week, healthy lifestyles are promoted and celebrated.  New this year is the Glenbard Healthy Cooking Challenge.  I am a member of the D87 Wellness Committee, and we have partnered district-wide with the culinary arts classes to host the first-ever Healthy Cooking Challenge.  Following the USDA’s MyPlate nutrition guidelines, a competition was held in each school to develop tasty, healthy pasta and/or salad dishes.  The judges- comprised of members of the Wellness Committee, school administrators and staff- chose the two winning recipes at each school.  These recipes will be prepared by the students and served in their school cafeterias this week for all to vote on and enjoy. 

This challenge was absolutely amazing!  The students did a fantastic job translating MyPlate guidelines into delicious recipes.  There were so many moments that I was overwhelmed with emotion…watching how the students worked hard to understand the guidelines and, in turn, successfully made them a reality on their dinner plates. 

We are a nation plagued with obesity, heart disease, cancer, diabetes…and diet has an important role in each.  Every step we make in the direction of health must be celebrated.  And, it should motivate all of us to work within our own families and communities to do the very same!

Sweet & Savory Roasted Brussels Sprouts

Brussels sprouts are a cruciferous vegetable like broccoli, cabbage, bok choy, cauliflower and kale.  This group of vegetables has been referred to as the Super-Veggies because of their superior nutritional profile.  In fact, various phytochemicals in cruciferous vegetables have been linked to a lower risk of cancer.  These foods are also rich in fiber, vitamins and minerals, and (especially for Brussels sprouts and broccoli) plant omega-3’s .  It is wise to regularly incorporate cruciferous veggies into your diet.   

Try these delicious Sweet & Savory Brussels Sprouts:

1-1/2 pounds Brussels sprouts, ends trimmed and sliced in half lengthwise

1 tablespoon olive oil

2 tablespoons balsamic vinegar

2 tablespoons maple syrup

1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

1 teaspoon rosemary

½ cup dried cranberries

Preheat oven to 400 degrees.  Mix olive oil, balsamic vinegar, and maple syrup in a small bowl or measuring cup.  Place Brussels sprout halves on a cooking sheet and sprinkle with rosemary, salt and pepper.  Drizzle the oil mixture over the sprouts, and toss to coat.  Place in the oven and cook for 20 minutes.  After 10 minutes, stir the sprouts.  Add ½ cup dried cranberries.  Return to the oven for the remaining 10 minutes.   

I know you’ll enjoy the sweet and savory flavors in this healthful dish!

Another cruciferous Myplate2yours recipe is Bok Choy with Mushrooms.  Check it out!

Power Up with Nutrition and Fitness

Today’s post announces a women’s health event I am co-hosting on Thursday, March 1st in the Chicagoland area that you won’t want to miss.  Sorry for those of you who live too far away to attend.  Please share this with your friends…it will be a great night!

Do you want to approach life with energy, stamina, and strength? Power Up with Nutrition and Fitness is a 2-hour event for women offering simple, realistic nutrition and fitness ideas that will help you live every day with vitality.

Cathy Leman kicks off the event by sharing the top 3 reasons why every woman should add strength training to her fitness routine. If your goal is aging with strength, agility and life-long weight maintenance, strength training is the non-negotiable fitness routine you can’t afford to skip.

Next, Lynn Dugan prepares an appetizer and two entrees for you to taste and enjoy. Our menu emphasizes the wide-reaching health benefits and great flavor of a plant-based diet. Nutrition for women’s health will be discussed and dialogue encouraged. The recipes are deliciously easy to make and will be provided for take-home.

When?  Thursday, March 1, 2012, 6:30-8:30 p.m.

Where?  NutriFit Fitness Studio, 526 Crescent Blvd., #233, Glen Ellyn, IL

 Cost?  $55.00 per person

 How to register?  Call NutriFit @ 630-469-6548 or email nutrifit@eatwellgetstrong.com  by 5p Monday, 2/27/12

Space is limited, register early!!

 

ABOUT

THE

    PRESENTERS. . .

 

Cathy Leman, MA, RD, LD is the founder and owner of NutriFit, a nutrition therapy practice, private personal training studio, and worksite nutrition services company. Through NutriFit, Cathy blends nutrition and fitness to help people create healthy relationships with food, address body image concerns, control nutritionally-managed medical conditions, and maintain physical independence throughout the lifespan. www.eatwellgetstrong.com   Cathy is a registered, licensed dietitian, certified as a personal trainer through the National Strength & Conditioning Association, and holds a Master’s degree in health psychology.

Lynn Dugan, MS, RD, is the founder of Myplate2yours, Inc., and a dedicated nutrition and health advocate for active people.  Lynn understands that life is busy and feeding a family with good nutrition is challenging.  Myplate2yours empowers active people with nutrition and health information. Lynn conducts cooking sessions to make healthy eating a reality and hosts a blog at www.myplate2yours.com.   Lynn is a registered dietitian, holds a Master’s degree in exercise physiology, and is the mother of four active children.

Slow Cooker Sunday: Braised Beef with Polenta

This tasty dish works well on top of polenta.  Polenta is super easy to make (add the cornmeal to boiling water, turn heat to low, and stir for 5 minutes until thick).  I added 2/3 cup of shredded sharp Spanish cheese to the polenta for additional flavor. 

1-1/2 pounds lean beef steak (I used a top round steak.  You can use another cut of lean beef.  There are 29 different cuts of beef that are considered lean and fall within the fat range of a skinless chicken breast and a skinless thigh.  Check out Get the Skinny on Beef and get a downloadable list).

1 teaspoon Kosher salt

½ teaspoon freshly ground pepper

1 pound mushrooms, sliced

1 bell pepper, diced

2 large carrots, sliced

½ cup ketchup

¼ cup water

2 tablespoons Worcestershire sauce

Spray slow cooker with Pam spray.  Add mushrooms, peppers, and carrots.  Place beef on top of veggies.  Sprinkle with salt and pepper.  Mix ketchup, water and Worcestershire sauce in a small bowl.  Pour over beef.  Cover and cook on low for 8-10 hours.  When done, remove any fat from the surface of the sauce.  Pour remaining sauce into a gravy boat.  Serve the meat on polenta and top with the vegetables and ‘gravy’.  Enjoy!

Happy Heart Month!

February is Heart Month sponsored by the American Heart Association.  This month is meant to educate all of us on what we can do to live heart-healthy lives.  Here is the bad news:  heart disease is the leading cause of death for both men and women in the U.S.   But the good news is this: there are steps we can take to prevent heart disease.  Here is the American Heart Association’s Life’s Simple 7 for keeping your heart healthy:

PLEASE READ ON…THIS LIST CAN BE LIFE-SAVING!

1.  Get Active~ 30 minutes a day at least 5 days a week can reduce your risk of heart disease.  Aerobic exercise for your heart includes walking, jogging, swimming and biking.  Pick something you like and do it regularly.

2.  Control Cholesterol~ Your first step is to know your number.  It’s best to keep total blood cholesterol levels less than 200 (mg/dl).

3.  Eat Better~  Heart healthy eating starts with nutrient-rich fruits and vegetables, whole grains, lean protein and low-fat dairy products.  (this list echoes Myplate2yours and since you are already following this blog, you are well on your way!).  Eating fish twice a week and choosing and preparing foods with little or no salt are your next steps to heart-smart eating. 

4.  Manage Blood Pressure~ About one in three adults have high blood pressure.  If high blood pressure is left uncontrolled, it can injure and kill.  It’s important to know your blood pressure and to control it if it’s high.  (Normal blood pressure is less than 120/80 mm Hg).

5.  Lose Weight~ Unfortunately, about two-thirds of adult Americans are overweight.  It’s important for all of us to balance healthy eating (caloric intake) with our energy expenditure and physical activity.   

6.  Reduce Blood Sugar~ Diabetes is a major controllable risk factor for heart disease.  If you have diabetes, it is essential to manage your blood sugar with good eating habits, weight control, exercise and, if needed, medication.

7.  Stop Smoking~ Smoking has extensive adverse effects on your entire cardiovascular system.  And when smoking is combined with other risk factors (obesity, high blood pressure, diabetes), it further increases your risk from these factors, as well.  If you need support to help you quit smoking, please look for progams offered at local hospitals.

Visit American Heart Association’s My Life Check  to see where you stand with Life’s Simple 7.  You will get a personal heart score and a custom plan to help you live better.  It’s simple and will make your heart happy! 

Happy Heart Month!

Fresh Mediterranean Pita

This tasty pita accompanied a cup of Chicken Noodle Soup.  It was quick and delicious and brings back tastes of summer in a very satisfying winter meal.

6 whole wheat pocket pita breads (I bought ones that were perforated and easy to split apart)

1 cucumber, peeled and diced

1 cup fresh spinach; ribboned (On a cutting board, hold the bunch together in one hand and slice as a group into ribboned slices with knife in opposite hand).

1 plum tomato, diced

1/2 cup Kalamata olives, sliced

2/3 cup Feta cheese, crumbled

Mix veggies together with Feta.  Toss with your favorite vinaigrette.  Spoon about 1/2 cup into each pita half.  Enjoy!

Roasted Butternut Squash with Curry Soup

It wouldn’t be winter without butternut squash.  And this squash yields a tasty soup when peeled, roasted, and pureed.  It isn’t hard to do and the result is simply delicious!  This soup is worth it!!  Plus, you and your loved ones will get the nutrients this winter squash has to offer including vitamins A & C, potassium and fiber. 

How to prepare butternut squash:  Peel it with a vegetable peeler.  Slice it lengthwise and scoop out the pulp.  Cut into 1-inch cubes.  (Or, if you purchase Trader Joes’ already peeled and cut squash, you’ll only need to cut the squash into smaller pieces).

How to prepare the Roasted Butternut Squash with Curry Soup (this recipe is based on a one from 2008 Barefoot Contessa Back to Basics)

1 large butternut squash (3-4 pounds), prepared as outlined above.

1 large sweet onion, cut into 1-inch pieces.

3 apples (I used Honeycrisp), peeled, cored, and cut into 1 inch pieces.

3 tablespoons olive oil

Kosher salt and freshly ground black pepper

32 ounces chicken broth

1/2 to 1 teaspoons curry powder

Place squash, apples and onions onto a baking pan and toss with olive oil, 1 teaspoon of salt and 1/2 teaspoon pepper.  Roast for 30 minutes (or until very tender) in a pre-heated 425 degree oven.  Stir after 15 minutes.

Heat broth in a large saucepan.  When veggies are done, puree them in batches in a food processor (you may need to add a little chicken broth).  Add puree to the heated broth.  Add 1/2 teaspoon curry powder, 1/2 teaspoon salt and 1/4 teaspoon pepper.  Taste.  Add more curry (I used 1 teaspoon, total), salt & pepper as needed. 

Serve this soup with these tasty condiments:

Sliced scallions

Flaked, sweetened coconut

Roasted cashews, toasted and chopped

Diced banana

I know you and your family will enjoy this YUMMY soup!

Weekend Wisdom: The Dirty Dozen

This year I have encouraged all of us to add more COLOR to our diets.  That means eating a greater variety of fruits and vegetables.  When purchasing those fruits and vegetables, have you ever wondered about organic?  Today, I want to share with you the dirty dozen.  This is the produce I try to buy organic.  The dirty dozen is published annually by the Environmental Working Group which lists the 12 foods with the highest level of pesticide residue (compiled from USDA data on pesticide residue of washed and, when appropriate, peeled produce).  The Environmental Working Group estimates that we can significantly decrease our exposure to pesticides if we purchase the organic variety of these 12 foods.  Keep in mind that the health benefits of eating fruits and vegetables are far greater than the risks of consuming pesticide residue, even the Environmental Working Group agrees.  But, when you can, eat the organic variety of these 12 foods:

1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines (imported)
7. Grapes (imported)
8. Sweet bell peppers
9. Potatoes
10. Blueberries
11. Lettuce
12. Kale/collard greens

Follow this link to get a copy of the dirty dozen  you can download as a wallet guide.