Cabbage Slaw with a Twist

As the summer weather rolled in this weekend, I am sure you started up the BBQ and maybe had some other summer favorites. Summer favorites, although light and refreshing, can come at a high calorie cost undermining all of your efforts to look good at the pool or beach. Cole slaw is often a staple of summer parties, but the typical dressing is mayonnaise and sugar. Yikes! One serving of typical coleslaw is 150-200 calories and 11 grams of fat. With a few ingredient tweaks you can still enjoy this refreshing summer salad while packing a nutritional punch. This one is sure to be a new party favorite.

Cabbage is a member of the Cruciferous family that also included broccoli, cauliflower, bok choy, arugula, collard greens, kale, and other similar green leafy vegetables.

Health Benefits of Cabbage:
Anti-inflammatory benefits
Cholesterol Reduction
Anti oxidant support
Cancer Prevention
Digestive health

Cabbage is used in cancer prevention research because of its high antioxidant, anti-inflammatory benefits, and many glucosinolates. Sinigrin is one of the glucosinolate found in cabbage that has been linked to research in cancer prevention, notably bladder, colon, and prostate cancers.

It is also high in nutrients such as vitamin C, fiber, potassium, vitamin K, and has no cholesterol. Another one of its redeeming qualities is being low in calories, making it a great addition for those trying to lose weight.

Cabbage Slaw with a twist
Ingredients:4 cups thinly shredded cabbage
1 small apple sliced thin strips
1/4 cup chopped walnuts
1/2 cup dried cranberries
1 Tbsp. extra virgin olive oil
1/2 of fresh squeezed lemon- can subsisted reconstituted lemon juice
Salt to taste
Pinch of cayenne pepper

Directions:
1. Slice your cabbage as thin as you can unless you use pre-packaged shredded cabbage.
2. Leaving the skin on, slice a small apple into thin slices. It looks even prettier if you can julienne the apple strips.
3. Mix cabbage, apple, walnuts, and dried cranberries in a large salad bowl.
Dress with 1 Tbsp. extra virgin olive oil, lemon juice, salt, and sprinkle of cayenne pepper to taste.
4. Mix thoroughly; you do not want patched of cayenne pepper only in a few bits.

Makes 8 servings: 75 calories, 4.2 g. fat, 9 g. carbohydrates, 1.1 g. protein
http://recipes.sparkpeople.com/
Written by: Alyssa Picone, Dietetic Intern

Mindless Eating: Losing Weight Without Thinking

August 5, 2011
Smaller plates, slimmer glasses, linked to weight loss success
http://www.apa.org/news/press/releases/2011/08/losing-weight.aspx

WASHINGTON—Dieters may not need as much willpower as they think, if they make simple changes in their surroundings that can result in eating healthier without a second thought, said a consumer psychologist at the American Psychological Association’s 119th Annual Convention.

“Our homes are filled with hidden eating traps,” said Brian Wansink, PhD, who presented his findings and strategies for a healthier lifestyle in a plenary address entitled “Modifying the Food Environment: From Mindless Eating to Mindlessly Eating Better.”

“Most of us have too much chaos going on in our lives to consciously focus on every bite we eat, and then ask ourselves if we’re full. The secret is to change your environment so it works for you rather than against you,” Wansink said

Wansink identified several myths about eating behaviors as a way to explain why Americans, on average, have been getting fatter. “People don’t think that something as simple as the size of a bowl would influence how much an informed person eats,” he said.

However, several studies show exactly that, including Wansink’s study of 168 moviegoers, who ate either fresh or stale popcorn from different size containers. People ate 45 percent more fresh popcorn from extra-large containers than large ones and the people who were eating stale popcorn ate 34 percent more from the extra-large buckets than people eating fresh popcorn, according to the study.

They just don’t realize they’re doing it,” said Wansink. This strategy also applies to what we drink. His research found that people pour about 37 percent more liquid in short, wide glasses than in tall, skinny ones of the same volume.

Even a kid’s cereal bowl can be a trap, according to Wansink. One study showed children of different weights who were given a 16 ounce bowl were more likely to serve themselves twice as much cereal than children given an 8 ounce bowl.

Another myth, according to Wansink, is that people know when they are full and stop before they overeat. His Food and Brand Lab at Cornell University tested this by designing a “bottomless bowl.” They brought in 60 people for a free lunch and gave 22 ounce bowls of soup to half, while the other half unknowingly got 22 ounce bowls that were pressure-fed under the table and slowly refilled. The results: people with bottomless bowls ate 73 percent more than those with normal bowls, yet when asked, they didn’t realize they had eaten more. “The lesson is, don’t rely on your stomach to tell you when you’re full. It can lie,” Wansink said.

Simply being aware of such findings can help people make healthier choices, especially those who are already trying to eat healthier foods, according to Wansink. One of his studies showed that people lost up to two pounds a month after making several simple changes in their environment, including:

eating off salad plates instead of large dinner plates.
keeping unhealthy foods out of immediate line of sight and moving healthier foods to eye-level in the cupboard and refrigerator.
eating in the kitchen or dining room, not in front of the television.
“These simple strategies are far more likely to succeed than willpower alone. It’s easier to change your environment than to change your mind,” Wansink concluded.

Decoding Meat & Dairy Product Labels

There is a lot of misconception in the marketplace regarding labels on meat and dairy products. What to do terms like "cage free," "natural," or "organic" mean? Below is a link from the Environmental Working Group demystifying label terms on dairy and meat products.

Decoding Meat + Dairy Product Labels - 2011 Meat Eaters Guide Meat Eater's Guide to Climate Change + Health Environmental Working Group

Your Food Choices May Be Costing You More Than a Grain of Salt

The average American gets about 3,400 mg of sodium a day, which is well above the recommended amount of 1,500 mg per day. Consuming this much sodium a day may be easier than you think if you consider that just one teaspoon of table salt has 2,325 milligrams (mg) of sodium, almost 1.5 days worth.

In fact, the vast majority of sodium in the typical American diet comes from foods that are processed and prepared. Examples include bread, packaged pasta/rice dishes, lunch meats, bacon, cheese, soups, snacks and fast foods. Sodium is naturally present in all vegetables, dairy products, meat and shellfish. For example, 1 cup of low-fat milk contains about 107 mg of sodium, contributing to your overall sodium intake.

Beyond the harm caused by high blood pressure, research has shown that excess sodium can be toxic to humans. For example, some studies conclude that a high salt diet might contribute to the following: stiffer arteries which are often the early sign of heart disease, increased calcium losses which could eventually lead to osteoporosis and the excretion of high levels of protein in the urine, worsening kidney damage initially caused by high blood pressure.

Whether you are sensitive to salt or not, most Americans can benefit from reducing sodium in their diet. Reconsider your typical food choices and try some of the following ways to cut back on sodium:

• Eat more fresh foods especially fruits and vegetables, which can balance some of the negative effects of sodium.
• If you purchase processed foods, opt for the low or reduced sodium options.
• Check food labels and limit products that contain MSG, baking soda or powder, disodium phosphate and sodium nitrate.
• Use fresh herbs and salt free seasonings to flavor your food.
• Decrease your use of sodium-laden condiments such as soy sauce, salad dressings, ketchup and sauces

Article published by: Ellen Muhammad, Dietetic Intern

Pan Seared Salmon with Citrus Salsa

Healthy Cook
Click on the link for the Pan Seared Salmon with Citrus Salsa recipe and two other fish entrees.

Nutrition Action is one of the best sources of nutrition/health information that I have found. Subscriptions are affordable. You can also scan the archives for articles that may interest you.

Make room on the grill for fruits and veggies

by Chris Bachman, R.D. Accessed on 4/25/11 from http://www.coloradoan.com/article/20110425/LIFESTYLE/104250308

Grilled vegetables are irresistibly tasty, healthy, easy to cook and offer countless options from which to choose. Once you grill vegetables, their ease and magnificent flavor will have you doing it again and again.

Grilled vegetables cook quickly so they retain their vitamin content. Direct flame and intense heat from grilling has been shown to create cancer-causing substances in meat. Marinating meat before grilling, as well as removing excess fat and turning frequently, can help reduce this risk. Grilled fruits and vegetables, on the other hand, do not form these undesirable substances.

The easiest way to grill vegetables is to simply brush them with olive oil to prevent them from sticking, turning until tender. For best results, your grill should be warm, but not hot as it would be for meat. You should be able to hold your hand over the grill for 5 seconds.

Marinades add flavor, nutrition and fragrance to any item you grill. Don't be afraid to forgo pre-made sauces and seasonings and make your own. Self-made sauces and seasonings are inexpensive, simple to make and add depth and uniqueness to a recipe without excess fat, sugar, sodium or calories.

A classic no-fail marinade uses olive oil and balsamic vinegar in equal parts or to taste. Be creative and add minced garlic, basil, oregano, marjoram, coriander, rosemary, thyme and black pepper or other herbs. Marinade vegetables for 5 to 30 minutes. Drain the vegetables well and grill, turning often for 10 minutes or until done. Lightly coat the cooking surface with oil to prevent sticking.

Read the entire article at http://www.coloradoan.com/article/20110425/LIFESTYLE/104250308

Quick and Easy Salmon Marinade

I often get asked how to cook fish. Cooking fish can be intimidating and many worry it will smell fishy in the house. I have not found these assumptions to be true. I am not a fish cooking expert, but learned how to work with fish. It was easier than I imagined. I started with the marinade below and advanced into other varieties of fish. This marinade has been a mainstay of my kitchen.

Ingredients
1 1/2 pounds salmon fillets
lemon pepper to taste
garlic powder to taste
salt to taste
1/3 cup soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup vegetable oil

Directions
1. Season salmon fillets with lemon pepper, garlic powder, and salt.

2. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.

3. Preheat grill for medium heat.

4. Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork. If the fish has skin, remove the skin before eating.

5. Be Creative. I have also used this marinade on chicken and beef/chicken/tuna kabobs. It flavors vegetables as well.

From allrecipes.com

The Learning Curve of Cooking

It never ceases to amaze me when I hear “I don’t cook.” If one does not cook, then one must eat out or piece together a meal of highly processed items that are typically microwavable. As I have mentioned before, to move forward one must abandon old ways of thinking and behaving. One of the definitions of insanity is doing the same thing over and over expecting to get a different result. This same thought applies for weight loss and health. If one does not lose weight or become healthy by eating out every day before bariatric surgery, then one should not expect to lose or maintain a significant amount of weight after bariatric surgery.

I have to admit that I am no different than my clients. Cooking, preparing and planning are no easier for a dietitian than anybody else. It is falsely believed that a degree in dietetics absolves RDs from following the same guidelines. As many of you know, knowing does not imply doing. To do, one must take action by applying what is known.

After completing a masters degree, I had to recommit to eating out less by preparing healthy and delicious meals. Last Saturday afternoon, I dragged out a new cookbook, by a famous Food Network chef, and choose three new recipes to try. I assumed that the Food Network chef had fail-proof recipes, but I was wrong.

Anytime we try something new there is room for error, but we cannot let it drag us down. After spending money, time and effort on my new menu items, I was highly disappointed. Only 1 out of the 3 recipes I tried was actually good. The other two were HORRIBLE! I was disappointed, disheartened and upset. At least when you get food from your favorite restaurant you know it will taste good no matter how bad it is for you!

However, this cannot be an excuse to return to old habits. Even the best will fail. I am putting the cookbook back on half.com hoping to earn my money back to buy a new cookbook.

Cooking can be learned at any age. All you have to do is try. Over time it will get easier and tastier! Check the blog next Monday, 5/2, to learn tips on cooking, planning and grocery shopping.

Green Light!

Did you know, most chain restaurants have nutrition information readily available on-line or in the store. For example, when you visit McDonald's, turn over the placemat on your tray or look at the wrapper to view the nutrition information. Look up your favorite places before you eat out to have a plan for ordering. There are a few quick and easy ways to cut calories. These include: leave off the cheese to save 60-100 calories per sandwich or salad, pack up half BEFORE you start eating, ask that the food be prepared without additional oil (pasta, fajitas, stir fry, vegetables), or swap high fat sides such as fries, chips or mashed potatoes with vegetables or fruit.


Weight Watchers Cajun Lime Tilapia 350 calories, 5 grams of fat
Teriyaki Chicken Pasta 450 calories, 8 grams of fat
Applebee's has a great Weight Watchers menu! Most entrees contain around 500 calories or less.

Chili's
Bowl of Chili 360 calories
House salad with low fat ranch dressing 225 calories
Margarita Grilled Chicken 600 calories, 13 grams of fat

Olive Garden
Venetian Apricot Chicken 380 calories, 4 grams of fat
Herb Grilled Salmon 510 calories, 26 grams of fat, 6 grams of saturated fat
Steak Tuscano 590 calories, 20 grams of fat
Choose pasta with a marinara or tomato-based sauce, rather than a creamy sauce. Creamy sauces add additional fat and calories. For example, cheese ravioli with marinara sauce only has approximately 660 calories.

Happy Dining!
-Mallory Piontkowski, dietetic intern

Applebee’s

Red Light!

For many eating out has become a regular aspect of life. Busy schedules, fatigue, shuttling kids to and from make eating out even more appealing. However, despite your best efforts to choose healthy items, restraunts are not on your side. Food prepared outside of the home is laden with salt and hidden calories in the form of large poition sizes, added fat and added sugars. To lose weight and improve health the answer is simple, eat out less. And remember, if it is not healthy for you it is not healthy for children either. Just because they are younger and may not struggle with weight, does not mean that these foods do not not have an impact on their present and future health. Check out the caloric content of these "red light" foods.

Chili's
Quesadilla Explosion Salad 1400 calories, 88 grams of fat Classic Turkey Sandwich w/French Fries 1340 calories, 63 grams of fat. Even without the fries, the sandwich has about 1,000 calories!

Olive Garden
Tour of Italy 1450 calories, 74 grams of fat Fettuccine Alfredo 1220 calories, 75 grams of fat Pork Milanese 1510 calories, 87 grams of fat

Applebee’s
Oriental Chicken Salad 1130 calories, 95 grams of fat Three Cheese Chicken Penne 1470 calories, 79 grams of fat Quesadilla Burger WITHOUT fries 1240 calories, 103 grams of fat. Fries add an additional 400 calories

1 Slice of Small (8"-9") Pizza
Lou Malnati's Sausage Thin Crust 240 calories, 15 grams of fat Lou Malnati's Pepperoni Deep Dish 540 calories, 32 grams of fat Papa John's Original Crust Cheese 210 calories, 8 grams of fat Pizza Hut Supreme Stuffed Crust 420 calories, 21 grams of fat

Now you must be wondering "what can I eat?" Check out the blog Thursday for some "green" light options that won't set you back in your weight loss journey! -Mallory Piontkowski, dietetic intern

Fajitas/Tacos with a Twist!

Fajitas or Tacos with a Twist

Ingredients:

Pam Spray

1 pound of lean meat (if using whole muscle meat, cut into small cubes)

3 peppers cleaned and sliced (you can also use a bag of frozen peppers)

1 onion cleaned and sliced

1 can black beans (rinse and drain)

1 can diced tomatoes (drain)

1 packet of taco or fajita seasoning

1/2 c. taco sauce (optional)

Directions: Coat a large skillet in Pam Spray. Add chopped or ground meat, peppers and onion. When the meat looks close to done and the vegetables are tender, add the remaining ingredients. Allow to simmer for 5 minutes. Serve with favorite low calorie toppings.

Hint: One of my favorite ways to make this with a unique flavor is to grill the chicken breast and shred it prior to entering into the skillet with the vegetables. You can also use a variety of lean meat such as lean steak, lean ground turkey, lean ground beef or soy crumbles.

Nutrition Information (yields 20 servings): 91 calories, 1.8 g. fat, 0.5 g. sat fat, 410 mg Sodium, 8.8 g. Carbs, 1.8 g. fiber, 9 g. Pro

Lunch and Dinner Menu Ideas

When making meals think of meat as a side dish and fruits/vegetables (produce) as the main entree. Last week in the chew and chat session we discussed using the 1/4, 1/4, 1/2 rule. One quarter of the plate should be meat, one quarter starch and try to fill half of the plate with produce. Try these lunch and dinner choices each 500 calories or under.

• 5 oz. canned chicken or tuna with 2 tbsp. low fat mayo, 6 triscuits, 1 piece of fruit, 1 string cheese
• Garden burger on a whole wheat bun with 1 slice low fat cheese, 1 cup garden salad with 2 tbsp low fat dressing
• ¾ cup refried beans or 1 black bean burger with shredded low fat cheese, salsa, and low fat sour cream. Serve on shredded cabbage or lettuce.
• 1 whole wheat pita with 4 oz. deli meat (turkey, ham, or chicken) with low fat cheese, mustard, lettuce, and tomato. Choose a piece of fresh fruit as a side.
• 1 can turkey or vegetarian chili with 2 tbsp low fat cheddar cheese.
• 3 oz. grilled or baked chicken with 1 cup steamed or roasted vegetables, ½ baked potato with 1 tsp. butter.
• 3 oz. baked or grilled fish with ½ baked sweet potato and 1 cup steamed vegetables.
• 3 oz. grilled salmon with 1 cup steamed vegetables with ½ cup brown rice.
• 2 tacos made with soft corn tortillas, 5 oz. ground turkey, 2 tbsp. shredded cheese, lettuce, and tomato.
• 4 oz. meatloaf with 1 cup steamed vegetables, ½ cup quinoa.
• 1 ½ cups fresh spinach with 3 oz. chicken breast, 1 tbsp. nuts, add your favorite veggies and 2 tbsp. low fat salad dressing.
• 1 to 1.5 cups Lentil soup, Black Bean Soup or Vegetarian Chili top with ¼ c. low fat cheese. Serve with favorite veggies on the side.
• Whole wheat pita pizza: ¼ c. pizza sauce, 2 tbsp. low fat cheese, and add plenty of fresh veggies. Kids love this one! Prepare it as a family.
• 3 turkey meatballs with ½ cup tomato sauce with 1 cup whole wheat pasta.