Tag: Nutrition

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Dinner Rescue Crew Personal Chef Services

Whether you’re a busy parent, career climber, or have doctor’s orders to clean up your diet, you’re definitely going to want to check this out!  A client of mine, and good friend, is getting ready to launch a personal chef service in which she will do your grocery shopping, cooking, AND clean up your kitchen while offering healthy and delicious dinner and catering options.
Check out http://www.dinnerrescuecrew.com/ for more details.  Keep her in mind, not only for supper, but for graduation parties, family reunions, and more!  Melissa is an excellent cook and has been responsible for many of the recipes that you’ve seen on this blog.  Check her out and help her get this unique and exciting new business off the ground!  I can guarantee the Dinner Rescue Crew has A TON to offer, so make life a little easier and take advantage of it.  It’s sure to be worth your while!!
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Eat Fresh…and No I’m Not Talking About Subway.

IT WAS THE SPINACH!

Now that spring is upon us, fresh vegetables are getting easier to get your hands on and include regularly in your diet.  Consider checking out the Community Supported Agriculture website and buying a share of vegetables from a local farm near you.  This program makes keeping vegetables in your diet easy!  Fresh vegetables from local farms are available to you weekly throughout the entire summer and into the fall.
For creative ways to add more vegetables into your diet, check out the healthy recipes at www.allrecipes.com.  Consider starting your day with a veggie omelet, or throwing some mixed veggies on the grill with supper.  Make a commitment to eating more fresh produce as the harvesting season begins!!
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Fish Chowder for Under 300 Calories

Ingredients

  • 4 1/2 cups water
  • 4 bay leaves
  • 1 1/2 pounds halibut fillets or other firm white fish, skinned
  • 3 slices bacon, uncooked
  • 3 1/2 cups cubed peeled baking potato
  • 1 1/2 cups chopped onion (about 1 large)
  • 1/2 cup coarsely chopped carrot (about 1 medium)
  • 1 1/2 teaspoons dried thyme
  • 1 teaspoon salt, divided
  • 3/4 teaspoon freshly ground black pepper, divided
  • 4 cups 2% reduced-fat milk
  • 1 tablespoon butter, cut into small pieces

Preparation 

Bring 4 1/2 cups water and bay leaves to a simmer in a large skillet. Add fish; cover and simmer 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan with a slotted spoon. Cut fish into large pieces. Reserve 2 1/2 cups cooking liquid and bay leaves.
Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan, reserving 1 teaspoon drippings in pan; crumble bacon, and set aside. Add potato, onion, and carrot to pan; cook over medium heat 10 minutes. Add reserved cooking liquid, bay leaves, thyme, 1/2 teaspoon salt, and 1/4 teaspoon pepper; bring to a boil. Reduce heat; simmer 10 minutes. Add milk and butter; simmer 25 minutes until potatoes are tender (do not boil). Stir in fish, remaining 1/2 teaspoon salt, and remaining 1/2 teaspoon pepper. Discard bay leaves. Sprinkle with bacon.
Nutritional Info:
One cup of this chowder contains 242 calories, 8.6g of fat, 21.8g of protein, 18.4g of carbohydrates, 1.5g of fiber, 42mg of cholesterol, 1.1mg of iron, 531mg of sodium, and 166mg of calcium.  The recipe makes ten servings.
Visit Health.com for nine more creative fish recipes that are healthy and low in calories!
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Shrimp Salad Stuffed Tomatoes Courtesy of Melissa (so you know it’s good!)

Makes 4 appetizer or salad courses or 2 entrée servings.
  • 4 medium/small round, ripe tomatoes
  • 12 medium shrimp, peeled, deveined, cooked, cut into ¼ inch pieces
  • 1 teaspoon minced onion
  • ½ teaspoon minced chipotle pepper in adobo sauce OR 1 teaspoon cayenne pepper sauce such as Texas Pete or Tabasco
  • 1 tablespoon lemon juice
  • ¼ cup Hellman’s mayonnaise (low fat or no fat)
  • 1 teaspoon Old Bay Seasoning plus ½ teaspoon extra reserved
  • ¼ teaspoon dried Dill (for garnish)

Directions
Cut the top off of the tomatoes and move the meat and seeds. Discard. Turn the tomato upside down and slice a very thin slice from the bottom of all the tomatoes to assist them in standing upright on the plate. Turn the tomatoes upside down and place on a paper towel on a plate to rest and drain excess juice.
In a medium bowl, combine the remaining ingredients except the dill and additional ½ teaspoon Old Bay Seasoning. Mix well. 
Season the inside of the four tomatoes with the remaining ½ teaspoon of season salt. Add black pepper if you would like. 
Divide shrimp salad mixture into four and stuff each of the four tomatoes with the shrimp salad. Sprinkle dried dill on top of each.
Refrigerate lightly covered for about 15 minutes then serve and enjoy!
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A Good Whey to Get Your Protein

Building muscle mass is an important part of most fitness goals.  It’s not just about getting stronger; the more muscle mass a person has the lower their body fat percentage becomes.  A low body fat percentage means a higher metabolism and more ease with weight loss.  
What most people don’t know is the importance that protein plays in enabling us to build muscle.  Our bodies break down protein into amino acids which become essential for healthy muscle, tissue, hair, nails, and more.  If we’re not getting enough protein could stand to get more amino acids.  While foods such as beef, fish, and poultry are high in protein, an active person may need a source even higher in protein to help repair the muscle tissue they have broken down during their workouts.
It is suggested that an active adult ingest between 0.8 and 1.0 grams of protein per kilogram of body weight to ensure that they are burning fat rather than muscle during exercise.  To figure this out, you must first know your weight in kilograms.  To find that number, take your weight in pounds and divide it by 2.2.  Multiply that number by 0.8 to find the low range of your protein intake in grams and multiply the same number by 1.0 to find the high end of your intake range.
Taking in the right amount of protein can:
  • Increase your ability to build muscle mass
  • Increase your ability to repair damaged muscle tissue after a workout
  • Reduce your chances of workout related injuries
  • Increase your muscle endurance during your workouts

If you feel like your diet, as is, could stand to have more protein in it, consider visiting a local nutrition store and picking up some whey protein isolate.  Look for something high in protein and low in sugar and carbohydrates.  In addition, be conscious of the amount of calories in each serving.  There is nothing wrong with choosing an isolate that is higher in calories, just be aware that it may serve as a meal replacement if that’s the case.

While it is a good idea to include some sort of protein in your pre-workout meal or snack, I suggest saving your high protein shake for after your workout.  While you want to include some carbohydrates in your pre-workout meal for energy, high protein after a workout ensures aid with muscle tissue repair.
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The Benefits of Omega-3s

According to an article written by Isabel De Los Rios, the author and creator of The Diet Solution Program, omega-3s are one type of fat we should focus on getting enough of.  You can find omega-3s in foods such as wild salmon, tuna, herring, sardines, flaxseeds, pecans, walnuts, hazelnut, butternut, and anchovies.  If you’re a picky eater, there are also omega-3 supplements that can help you increase your intake, but just like any supplement, you need to do a decent amount of research before you pick one out.

The benefits of omega-3s include:

# 1 RELIEF AND PREVENTION OF INFLAMMATION:
By regulating your body’s inflammation cycle, omega-3s relieve and prevent conditions like arthritis and bursitis.  For people that struggle with these types of problems, this could be your answer to getting back on track with tougher workouts and/or everyday activities.

# 2 BETTER BRAIN FUNCTION:
Foods that are high in omega-3s can help increase your memory, reasoning, and focus.  For expectant mothers, omega-3s can have a positive impact on the happiness and intelligence of their baby.  Who doesn’t want to give birth to a mini-Einstein?  

# 3 RELIEF AND PREVENTION OF DEPRESSION:
Fish oil supplements have proven to reduce conditions such as depression, psychosis, bipolar, and EVEN PMS!!!  My guess is that this research, alone, will be enough to justify the cost of a supplement in the eyes of any husband!

# 4 IMPROVED CARDIOVASCULAR HEALTH:
Fish oils can help lower your bad cholesterol (LDL) while increasing your good cholesterol (HDL).  In addition, it helps lower triglycerides and blood pressure.  In short, they are just plain good for your heart, veins, and arteries.

# 5 BURN BODY FAT:
Omega-3s help your body respond better to a hormone called Leptin.  Leptin helps to suppress your appetite while increasing your metabolism and encouraging your body to burn fat for energy.  Why not choose a food that works for you in positive ways?

Make a conscious effort to add omega-3s to your diet over the next couple of weeks.  You may be surprised at the differences you feel.  Eating more of these fats can be an easy way to lead your diet in the right direction.  Starting to implement healthier options can really increase how good you feel!

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Turkey Enchilada Casserole That Will Blow Your Mind!


You can prepare the Enchilada Sauce and the Refried Beans two days ahead and then assemble the casserole the day you serve it.

Yield:  9 servings

1/4 cup low-salt chicken broth
3/4 cup chopped onion
2 garlic cloves, minced
1 1/2 pounds ground raw turkey breast
Refried Beans
Enchilada Sauce, divided
12 (6-inch) corn tortillas
2 cups (8 ounces) shredded reduced-fat sharp cheddar cheese
Oregano sprigs (optional)

Heat chicken broth in a large nonstick skillet over medium heat. Add onion and garlic, and cook 5 minutes or until tender, stirring frequently. Add turkey, and cook over medium-high heat until browned, stirring to crumble. Add the Refried Beans and 1/2 cup of Enchilada Sauce; reduce heat, and simmer, uncovered, for 10 minutes, stirring occasionally.
Spread 1/4 cup Enchilada Sauce in bottom of a 13 x 9-inch baking dish. Dredge both sides of 6 tortillas in sauce; then arrange tortillas, overlapping, in baking dish. Top with half of bean mixture and 1/4 cup Enchilada Sauce, and sprinkle with half of cheese. Brush both sides of remaining tortillas with Enchilada Sauce, and arrange tortillas, overlapping, over cheese. Top with remaining bean mixture, 1/4 cup Enchilada Sauce, and remaining cheese. Bake at 350° for 30 minutes or until bubbly. Let stand 10 minutes before serving. Garnish with oregano, if desired.



CALORIES 482 (18% from fat); FAT 9.4g (sat 3.9g,mono 2.4g,poly 1.7g); IRON 6.8mg; CHOLESTEROL 66mg; CALCIUM 402mg; CARBOHYDRATE 64.3g; SODIUM 1014mg; PROTEIN 39.1g; FIBER 11.9g 

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Have Fruit for Dessert….

…and I don’t mean fruit pie.  Having a sweet tooth can be a big drawback if you’re trying to eat healthy.  Consider swapping out your cake and cookies for a fruit dessert tonight.  Be creative.  While it could just be a fresh fruit salad, it could also be low fat ice cream or yogurt with fresh fruit over top of it.  Make it a healthier alternative that you can enjoy and you might find yourself sticking with it a few nights a week.
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Plan Ahead If You’re Eating Out

If you have plans to go out to eat consider looking up the restaurant menu online beforehand.  This is a good way to find the nutrition facts and calories of your potential meals.  Once you get to the restaurant don’t even look at the menu.  Stick with your smart choice and have an extra drink if you can afford the calories….IT’S THE WEEKEND!