Crustless Apple Pie - Recipe

 Crustless Apple Pie

Love a nice slice of Apple Pie, but do not want all of the calories.  Cut out the crust, which is mostly butter, and save 250 calories per serving

(411 calories per slice vs. 152 calories per crustless apple pie serving)

Ingredients

·        10 apples, peeled, chopped

·        2 tbs. lemon juice

·        2-3 swipes of lemon zest

·        1 cinnamon stick

·        ¼ cup of agave syrup or combination of agave and brown sugar

·        Light cool whip

Directions

1.     Place all ingredients, except cool whip, in a crock pot. 

2.     Cook on low for 4 hours

3.     Serve hot or cold, top with additional cinnamon if needed and cool whip.

*Yields 6 servings:  152 calories, 40 g. carbohydrate per serving

Food and Nutrition Apps for Smart Phones and Tablets

Food and Nutrition Apps for Smart Phones and Tablets

Now that 'smart phones' are becoming more and more popular, many people are taking to looking up diet, exercise and nutrition information on their phones (or Ipads and the like).  Here is a list of apps you can download to help keep you accountable over the holidays.  These phone apps are a great way to log your food vs a handwritten journal. My favorite is Lose It! The new edition also lets you scan the barcode so the nutrition information automatically loads into your daily log of food. How convenient! Another great category of apps are recipe finders. These help you find quick easy and healthy recipes right from your phone. Other categories to search: running/walking mileage apps, pedometers, water intake app, and coupons. More blogs posts to come on recommended apps for  these other health categories.

Journals:

            Calorie King

                        - Search foods for their food label info

                        - Great for people who log their calories, carbohydrates or fat intakes

            Lose It!

                        - Food and exercise log

                        - A personal favorite!

          Myfitnesspal

                        -Very similar to Lose It

            Fitday

                        -Food Journal

            Sparkpeople

                        -Food Journal

            Fooducate

                        - Aids you in grocery store

                        - Scan items to compare products and see reviews

                        -Each food product gets a rating to see how healthy it is

            Daily Burn

                        - Training plans and exercise

My Net Diary

                                -Calorie Counter

IPEE

-tracks hydration

Munch 5-A-Day

-tracks fruits and vegetable intake throughout the day   

The Eatery

-          Snaps photos of your food to help you food journal

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

 

Top 10 tricks to Slim Down Your Thanksgiving Feast

Thanksgiving is a time to reflect and give thanks for our family, friends and blessings in our lives. But of course.. it’s also about the food! What’s a Thanksgiving without the feast? But, if you are trying to watch your waistline this holiday season, be aware that a typical Thanksgiving feast could add up to more than 3,000-4,000 high fat calories according to Kelly Devine Rickert, Registered Dietitian for St. James Hospitals and Media Spokesperson for the Illinois Dietetic Association. Does this mean that you need to skip the stuffing or grandmas pumpkin pie? “Of course not”, states Devine Rickert. “Holidays are meant to be enjoyed but no need to consume 2 days’ worth of calories and fat into 1 meal! Moderation is key.”

Devine Rickert gives these 10 tricks on how to whittle down those calories without skimping on taste this Thanksgiving season.

Turkey time

-          Turkey is naturally low in fat (think the white breast meat) but try and skip the high fat skins.

-          Baste your turkey with white wine or low sodium broth instead of butter to save on fat calories.

Stuffing

-          Swap low-sodium chicken broth for most of the butter in your stuffing. Saves at least 50 calories per serving and cuts the fat in half.

-          Add more vegetables to your stuffing! Onions, carrots, mushrooms and celery are all tasty additions

Casseroles

-          Use low-sodium or reduced-fat varieties of cream of mushroom (or cream of celery) soup. Per can of condensed soup, you'll save 120 calories and 16 grams of fat by going with reduced-fat version.

Potatoes

-          Switch out the high fat whole milk for skim or 2% milk and replace the butter with a heart healthier substitute such as Smart Balance or Brummel and Brown.

-          If making candied sweet potatoes, cut the sugar in half or use a low calorie sweetener instead.

Breads

-          Instead of high fat croissants or biscuits, aim for mini whole grain rolls from your local bakery to increase your fiber intake.

Gravy

-          What’s Thanksgiving dinner without gravy? Significantly cut calories by skimming the fat from your pan juices before making the gravy.

Pie

-          Skip the top crust if you can and aim for fruit based pies such as apple or pumpkin. A typical slice of pie can pack in as many as 400 calories so portion size and moderation is key!

Stuffing with cranberries

Serves 6

Ingredients

1 cup low-sodium chicken broth
1 cup chopped celery
1/2 cup chopped onion
10 slices whole-wheat bread, toasted and cut into cubes
1/4 cup chopped parsley
1 teaspoon dried tarragon
1/2 teaspoon paprika
1/8 teaspoon ground nutmeg
1/2 cup chopped fresh cranberries
1 cup whole water chestnuts
1 cup chopped apple

Directions

Preheat the oven to 350 F. Lightly coat a 2-quart baking dish with cooking spray.

In a large skillet, heat the chicken broth over medium heat. Add the celery and onion and sauté until the vegetables are tender, about 5 minutes. Remove from heat.

In a large bowl, combine the bread cubes, parsley, tarragon, paprika, nutmeg, cranberries, water chestnuts and chopped apples. Add the onion and celery mixture. Stir to mix evenly.

Spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes. Serve immediately

Nutrition:

120 calories, 2 g fat, 5 g fiber.

Credit: Mayo Clinic Staff (http://www.mayoclinic.com/health/healthy-recipes)

Tina's Quick Tex Mex Quinoa ("Keen - wah")

Last night I did not have a lot of ingredients lying around and we wanted tacos.  With a few items I had in the kitchen I was able to whip this up in 20 minutes.  A meat-free tex mex treat that can easily be served with traditional taco toppings.  Sure to please even the pickiest eaters. 

Quinoa (pronounced "Keen-Wah") is a whole grain, that is also high in protein.  For individuals who have had bariatric surgery, this should not "get stuck" like rice or other grain foods.  When you cook with Quinoa, meat or other protein sources are not needed.  It is as simple as cooking rice, 2 parts liquid such as water or broth to 1 part quinoa. 

Tex Mex Quinoa

1 c. quinoa
2 c. water or chicken broth (I prefer the broth for a richer flavor)
1/2 - 1 diced onion
1 c. diced peppers or Trader Joe's Frozen Pepper Strips
2 tsp. fresh diced cilantro (or two frozen "cubes" of cilantro)
1 tsp. fresh chopped garlic (or 1 frozen "cube" of garlic)

1-2 cans black beans rinsed and drained (per your preferences and # serving)

1 can diced tomatoes rinsed and drained

1 packet of taco seasoning

1 tsp. cumin

1. In a large skillet to sauce pan combine quinoa, water/broth, onion, peppers, cilantro, garlic and cumin.  Bring to a vigorous, rolling boil over high heat. 

2.  Reduce heat to medium, cover and simmer for 15 minutes. Quinoa will uncoil when done.  As you quinoa is cooking open and drain the black beans and tomatoes in a colander. 

3.  When quinoa is finished add black beans, tomatoes and taco seasoning to taste.

4.  Serve with your favorite tex mex toppings such as salsa, guacamole, onions, pico de gallo, etc. 

Left overs can be served cold or hot. 

Smart Food- Really?

Today I was in the mood for something a bit crunchy and did not have my usual bag of baby carrots on hand.  I picked up a bag of “Smartfood® Popcorn White Cheddar Cheese” in the cafeteria.  At a quick glance it looked healthy.  The front said “made with all natural ingredients.”  The back read like this

Is it really smart to let yourself fall in love with a snack?  OF COURSE IT IS!  Especiallywhen it           is Smartfood ® Brand.  We are talking about the fresh-tasting, light textured, AIR POPPED, popcorn…You know you want it. You know where to get it.  Now go out there and be SMART about it.  Smartfood® Popcorn, sign of an INTELLIGENT life.

Well the makers of Smartfood® must not think that we are intelligent at all.  It only took two seconds to glance at the nutrition fact label to see that this is really not smart food!  The company is relying on you to believe their packaging and hope you are not actually intelligent enough to read a food label. 

This “air popped” popcorn is 56% fat! Ninety of the bag’s 160 calories are from vegetable oils, cheddar cheese, and buttermilk.  It has a greater percent of calories from fat than a McDonald’s Big Mac (52% of calories from fat)!  There is not too much that is healthy or intelligent in this bag.  It is just portioned controlled junk food.

The lesson learned is to never let your guard down when it comes to packaged food.  The best bests are always fruits, vegetables and any other food packaged the way nature intended it.  No fancy marketing, labels or tricks.  Just pure SMART FOOD!

According to M. Pollan, "eat real food, mostly plants."

Let's Get Ready for Some Football!

Football season is upon us once and that means tailgating, concession stands, and football game get-togethers. Most often, these activities come with high calorie high fat foods and beverages that can sabotage healthy diets. Here are some tips on how to navigate the football season.

• If eating at a game, try and share a small popcorn or a pretzel with cheese
• Foods to stay away from: brats, sausages, fries, large nachos, nuts and high calorie alcoholic drinks
• If tailgating, you have some control over the food choices so try and pack chicken breasts or sirloin burgers with low calorie buns, and lower fat/calorie side items such as baked chips or Sun chips. Healthier side items could also include fruit or side salads.
• If going out to a bar or restaurant to watch a game, watch the fried appetizers. Try and order a grilled chicken wrap or turkey club sandwich (minus the mayo!) and limit your fry intake. If pizza is being served, try and order veg gie or cheese and blot the top of the pizza with a napkin to save some of the fat calories.
• Most of all try and limit the alcohol/soda pop intake as these beverages are high in calories and can add up. Try and limit yourself to 2 alcoholic drinks. Try and stay away from sodas and drink water or Crystal light lemonades instead.

Turkey and Bean Chili Recipe

• 1 tablespoon canola oil
• 2 cups diced yellow onion (about 2 medium)
• 1 1/2 tablespoons chili powder
• 1 tablespoon minced garlic
• 1 1/2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 3 (15.8-ounce) cans Great Northern beans, rinsed and drained
• 4 cups fat-free, less-sodium chicken broth
• 3 cups chopped cooked turkey
• 1/2 cup diced seeded plum tomato (about 1)  1/3 cup chopped fresh cilantro
• 2 tablespoons fresh lime juice  1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 8 lime wedges (optional) 

Preparation

1. Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.
2. Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

Jennifer Martinkus, Cooking Light , NOVEMBER 2006

Kelly Devine Rickert MS RD CSSD LDN

708-679-2717

Expectation and Success

Many of you who have worked with me have heard me say "fake it until you make it."    An interview published by Scientific American with G. Cook author of Mind Over Mind reiterated the importance of faking it untill you make it.  However, he calls it "expectations" and "bending reality." What does this really mean?

Every time we engage in a situation we have expectations, thoughts and assumptions that precede the event.  These are, oftentime, rooted in previous experience.  They create a sense of comfort and guide us as we move through this world.  It is why we are not like children experiencing every thing with awe for the first time and not knowing what to do.  However, what we may not realize is that our expectations prior to and during the event actually will change the outcome for better or worse. 

For example, you are invited to a relative's home for a party. Typically these parties are boring and a waste of your time.  For two weeks prior to the event you complain about having to go.  When the party is over, you feel like it was boring and a waste of time.  If however, beforehand, you had thought "I will enjoy myself and make the best of it," you probably would have.   Our expectations become somewhat of a self-fulfilling prophecy.  Just as we can think negatively about a situation, we can also think positively, whether we believe it to be true or not.  

To change your experiences to be more positive and successful, your expectations or thoughts should reflect the desired outcome before as you prepare for the event or activity.  This can be a very powerful tool for lifestyle change.  Think about your thoughts regarding lifestyle change, especially if you have tried and failed many times.  Are they positive, negative or indifferent.  What about exercise?  When you change your thoughts you are more likely to achieve what it is you desire.  Whether or not you believe it, just think, say or write it.  Below are a few examples to get you going.  

• Before you start exercising and during the exercise, say to yourself or out loud any of the following:
• I am as light as a feather, this is easy!
• I look forward to working out.
• Exercise is going to make me feel great
• I am physically fit and can do this.
• There is nothing more important than my daily workout.
• Before you eat, say to yourself one of the following:
• This meal is going to satisfy me.
• This meal is delicious and exactly what I wanted
• I am going to enjoy this meal and be completely satisfied. 
• A small amount of food is all I need. 
• When you wake up, before your day gets started
• This is going to be a great day
• I am going to accomplish everything I desire today
• There is no better day than today
• Thank you for this wonderful day
• Before and during a clothes shopping trip
• I am beautiful and everything is going to fit me
• I will find the perfect outfit for myself today
• I will find exactly what I need
• The perfect outfit is waiting for me

The bottom line is, negativity, hesitation, or doubt brings more negativity, hesitation and doubt.  Shoulding, cannot'ing, musting, doubting, and can't standing keeps us stuck and  often brings about more guilt, frustration and defeat.  Start by thinking in terms of can, will, and do.   

A few years prior this line of thinking may have been considered silly, but science has substantiated the power of thought and expectation on life outcomes.  Positive psychology is an up and coming field where we have learned how you can have a significant influence on the outcomes you desire.