Yummy (Healthy) Recipes For Summer

Summertime is a busy time for a lot of us.  Baseball games, vacations, kid's camps, pool/lake outings...the list is endless in the summer.  The last thing you want to worry about is what to cook for meals for you and your family.  Well, we are about to make your life a little easier with some yummy, healthy recipes you can try this summer.  Enjoy!!

Zucchini and Red Pepper Frittata
(Makes 4 servings)

Ingredients:
2 tsp. extra-virgin olive oil
3 medium zucchini, thinly sliced
1 medium red bell pepper, diced
1/2 medium onion, chopped
1/4 cup chopped fresh basil
1/4 tsp. sea salt
6 large eggs, lightly whisked
1/3 cup crumbled goat cheese (2 ounces)

Preparation:

1. Heat oil in a 10-inch nonstick skillet over medium heat. Add zucchini, pepper, and onion; cook, stirring frequently, for 2 minutes or until zucchini is tender.
2. Add basil and salt; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.
3. Add eggs and goat cheese to vegetable mixture; stir until combined. Cook over medium heat, without stirring, until the bottom is light golden, 2 to 3 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
4. Reduce heat to low; cover and continue cooking for 15 to 18 minutes or until knife inserted in center comes out clean.

Nutritional Information: (per serving)
Calories:  230
Fat:  15g
Saturated Fat:  6g
Cholesterol:  290mg
Sodium:  336mg
Carbs:  9g
Fiber:  2g
Sugar:  6g
Protein:  15g

Recipe: Balsamic Pork and Apple Skewers
(Makes 2 servings, 2 skewers each)

Total Time: 27 min.
Prep Time: 15 min.
Cooking Time: 12 min.

Ingredients:
2 Tbsp. balsamic vinegar
1 Tbsp. all-natural tomato paste
2 Tbsp. all-fruit plum preserves (or apricot preserves)
10 oz. raw pork loin, cut into 12 cubes
1 medium apple (like Braeburn), peeled, cut into 8 wedges
1 medium red onion, cut into 8 wedges
1 tsp. olive oil
Sea salt and ground black pepper (to taste; optional)

Preparation:

1. Preheat grill or broiler to medium-high.
2. Combine vinegar, tomato paste, and preserves in a small bowl; whisk to blend. Set aside.
3. Place a piece of pork, a wedge of apple, and a wedge of onion onto a skewer. Repeat, and add an additional piece of pork. Each skewer will have three pieces of pork, two pieces of apple, and two pieces of onion. Repeat with three remaining skewers.
4. Brush skewers with oil; season with salt and pepper if desired.
5. Grill or broil skewers for 5 to 6 minutes, turning every 2 minutes.
6. Brush with vinegar mixture; cook for an additional 5 to 6 minutes, turning occasionally, and brushing occasionally with vinegar mixture, until pork is no longer pink in the middle and juices run clear.

Nutritional Information: (per serving)
Calories:  293
Fat:  7g
Saturated Fat:  2g
Cholesterol:  69mg
Sodium:  492mg
Carbs:  29g
Fiber:  5g
Sugar:  20g
Protein:  30mg

Recipe: Baja Black Beans and Rice
(Makes 1 serving)

Ingredients:
3/4 cup cooked brown rice (or quinoa if you're feeling fancy)
3/4 cup cooked black beans (you can also use canned rinsed black beans)
1/2 cup canned diced tomatoes
1/2 tsp. chili powder
1/4 tsp. ground cumin
1 Tbsp. crumbled fresh cheese (queso fresco)
1 Tbsp. chopped fresh cilantro (optional)

Preparation:

1. Combine rice, black beans, diced tomatoes, chili powder, and cumin in medium saucepan; mix well.
2. Cook over medium-low heat for 5 minutes or until heated through.
3. Serve hot, sprinkled with cheese and cilantro (if desired).

Nutritional Information: (per serving)
Calories:  387
Fat:  4g
Saturated Fat:  1g
Cholesterol:  5mg
Sodium:  338mg
Carbs:  70g
Fiber:  16g
Sugar:  4g
Protein:  18g

Recipe: Homemade Apple Cinnamon Granola
(Makes 16 servings, 1/4 cup each)

Ingredients:
1/4 cup raw honey (or 100% pure maple syrup)
1/4 cup virgin coconut oil
1 tsp. pure vanilla extract
3 cups old-fashioned rolled oats
1/2 tsp. ground cinnamon
1/4 tsp. sea salt
1/2 cup chopped, dried, unsweetened apples
1/4 cup raisins
1/4 cup coarsely chopped raw walnuts

Preparation:

1. Preheat oven to 300° F.
2. Line baking pan with parchment paper. Set aside.
3. Heat honey and oil in small saucepan over low heat, stirring frequently, for 2 minutes or until oil has melted. Add extract; set aside.
4. Combine oats, cinnamon, and salt in a large mixing bowl; mix well.
5. Combine oat mixture and honey mixture, stirring until oats are evenly coated with honey.
6. Place on prepared baking pan, spreading in a thin, even layer.
7. Bake for 30 to 35 minutes, stirring every 10 minutes, until granola is light golden brown and crunchy.
8. Cool granola completely (it will get crunchier as it cools).
9. Add apples, raisins, and walnuts; mix well.

Tips: Other healthy additions include unsweetened shredded coconut, sulfate-free dried apricots, flax seeds, pumpkin seeds, walnuts, dried unsweetened berries, hemp seeds, etc. You can store cold granola in an airtight container for up to a week.

Nutritional Information: (per serving)
Calories:  81
Fat:  5g
Saturated Fat:  3g
Cholesterol:  0mg
Sodium:  38mg
Carbs:  10g
Fiber:  1g
Sugar  7g
Protein: 1g

Enjoy these recipes.  Stay tuned for more yummy ideas from PROMATx Health Club!  You can always go to our website and check out more recipes.  Click here!

Food Cliches...Are You Guilty?

I just read a really good article in the Huffington Post entitled "8 Things Nutrition Experts Wish You Would Stop Saying About Food".  (Click on the link to check it out).  It was very informative and I found myself questioning how I look at food.  I was guilty of a few of those "8 things".   So take a moment and click on the link above and read the article.  I am just going to summarize the article and give my two cents in today's blog.

The author of the article is correct when she said that nutrition "rules" change on a moment's notice.  What you thought was good and healthy, now turns out to be bad and forbidden.  It's the same in the fitness world.  But you have to remember, play it smart when it comes to nutrition (and exercise).  There is no "magic pill" or "magic rule".  Just use your common sense and choose wisely.

One of the 8 things listed in this article that I find myself guilty of is using the term "clean eating".  Now I know what clean eating means to me...it means to cut out the processed/fried/fatty foods and choose more organic, healthy foods.  Clean eating to me may mean something different to someone else.  I try to choose locally-grown foods, non-GMO foods, and fresh-from-my-garden foods, but I cannot get all of my nutrients and ingredients in this manner.  I have to go the grocery store and purchase items from the inner-aisles.  The author of this article quoted a couple of Registered Dietitians and here are a few statements from both of them.  Julie Upton, MS, RD, CSSD, states that "...many athletes refer to 'clean' as eating natural, wholesome, real foods and fewer processed options. I think that makes sense, but I don't know why we need to call it 'clean' instead of healthy eating".  Then Elizabeth M. Ward, RD, states "...but I have a hard time with the clean-eating label because it makes me think that if you're not eating 'clean' then you're eating 'dirty.' Also, clean eating doesn't necessarily equal a balanced diet. As much as I've tried to embrace the clean eating term, I sense some shame in it. For example, people may feel bad that they can't 'eat clean,' because the cost is prohibitive or it's inconvenient".   So true!  Why place a stigma against clean eating?  Let's drop that label and just continue to eat healthy with fewer processed foods!

Another point brought out in this article was about eating "Gluten Free".  I previously wrote a blog on "Who Really Needs to Eat 'Gluten-Free".   Go back and check out that blog.  There have been few, if any, studies proving that people who do not have celiac disease will benefit from eating a gluten-free diet.

The final "thing" I will comment on from this article is about the word "detox".  I am guilty of doing this.  There are times when my nutrition habits are sub-par.  It happens to everyone...I don't care who you are or what your background is.  During those times, I think to myself, "I need to do a detox".  Usually the next words in my train of thought are "clean eating".  See a pattern here?!  Well, truth-be-told, all I am doing is getting back to a healthier way of eating.  Monica Reinagel, MS, LDN, CNS, was quoted in this article as saying "the best way to help your body get the toxins out is to put fewer in."  Duh!  (Did you hear the forehead slap I just did?)  It couldn't be any more simple than that!!

So my final thoughts...Choose your food wisely.  Know where it comes from and how it was grown and processed.  Take action in your community to allow everyone access to fresh fruits, vegetable, and meats grown from local farmers.  Join a CSA (Community-Supported Agriculture) group to take advantage of the yummy stuff your local farmers grow and harvest.  Most importantly, get rid of the labels of "good vs bad" food and "clean eating".  Keep it simple and healthy and your body will reward you tri-fold! 

Just Beet It, Beet It, Beet It....

Did you catch that?  Nope it wasn't a typo.  Today's blog is about that ugly red (and sometimes yellow) root vegetable you walk past in the produce section...the beet.  Growing up in a house full of beet-lovers, my sister and I used to complain when our Mom was boiling beets.  We used to say that it smelled like she was cooking dirty socks.  Our poor Mom had to listen to that every time she made beets...and let me tell you, she ate them A LOT!!  There was nothing worse than walking in the house on a weekend afternoon and getting a whiff of cooked beets.  Now, based on that you would think that I HATED beets, right?  I used to until about 5 years ago.  Ironic thing is now I can't get enough of them!!

OK, enough about my childhood trials and tribulations.  Let's talk about the nutritional value of the beet first.  The beet is on the top 100 "World's Healthiest Foods".  Beets are known for their antioxidant, anti-inflammatory, and detoxification properties.  This root vegetable can be completely consumed as you can eat the beet (also known as beetroot), the little bit of root attached to the body of the beet, and the greens.  Here is a chart that shows all of the nutrients found in one cup of sliced, cooked beets.

Beets, sliced, cooked 1.00 cup 170.00 grams Calories: 75 GI: med
Nutrient	Amount	DRI/DV (%)	Nutrient Density	World's Healthiest Foods Rating
folate	136.00 mcg	34.0	8.2	excellent
manganese	0.55 mg	27.5	6.6	very good
potassium	518.50 mg	14.8	3.6	very good
copper	0.13 mg	14.4	3.5	very good
fiber	3.40 g	13.6	3.3	good
magnesium	39.10 mg	9.8	2.4	good
phosphorus	64.60 mg	9.2	2.2	good
vitamin C	6.12 mg	8.2	2.0	good
iron	1.34 mg	7.4	1.8	good
vitamin B6	0.11 mg	6.5	1.6	good

As you can see, beets are an excellent source of folate, manganese, potassium, and copper.  Eating beets is another great way to get iron and vitamin B6.  You can click on each of the nutrients above to learn a little more about them.  As with any vegetable, the longer you cook/boil/steam/roast beets, the nutritional value decreases.  It is recommended to keep cooking time for steaming beets under 15 minutes and roasting time under one hour.  This will help maintain the integrity of the nutrients.

Now that you know a little more about beets, let's talk about what to do with them.  If you are a fan of juicing your vegetables, beets are a great addition to your favorite mixture.  Try grating raw beets and adding them to your soups and salads.  Here's a yummy recipe for 15-Minute Steamed Beets:

Prep and Cook Time: 5 minute prep; 15 minute cooking
Ingredients:

• 3 medium beets, about 3" in diameter
• 1 medium clove garlic, pressed or chopped
• 2 tsp fresh lemon juice
• 1 TBS balsamic vinegar
• 3 TBS extra virgin olive oil
• sea salt and cracked black pepper to taste

• Optional:
• 1 TBS balsamic vinegar
• 10 fresh basil leaves, chopped
• 1 TBS chopped dill
• 1 TBS chopped chives
• 2 TBS Feta cheese

Directions:

1. Fill the bottom of a steamer with 2 inches of water.
2. While the water is coming to a boil, wash beets, leaving 2 inches of tap root and 1 inch of the stem on the beets. Cut beets into quarters. Do not peel.
3. Steam covered for 15 minutes. Beets are cooked when you can easily insert a fork on the tip of a knife into the beet. Although some of their colorful phytonutrients are lost to the steaming water, there is plenty of color and nutrients left in the beets.
4. Press or chop garlic and let sit for 5 minutes to bring out their health-promoting properties.
5. Peel beets using a paper towel.
6. Transfer beets to a bowl and toss with remaining ingredients while they are still hot.

Serves 2
 
Be forewarned...beet juice will stain so use caution when peeling and cutting beets.  You can use a little lemon juice to help remove the stains from cutting boards and counter tops.  Add lemon juice and course salt to your hands and scrub gently to remove the "red finger" syndrome! 

If you are still looking for a few more healthy beet recipes, click HERE and you can check out some yummy ways to serve beets.  In the meantime, don't pass those dirty looking red vegetables the next time you are in the produce section.  Grab a bunch and give them a try.  You might find that they don't smell like dirty socks when cooking and possibly have a new veggie to add to your list of "must-haves".  Enjoy!!

Are You Ready for a Not-So-Fat Tuesday?

Today is Fat Tuesday, aka Mardi Gras, which is the last day of feasting before Lent begins on Ash Wednesday.  To give you a little history lesson, today is the final day of the festivities known as Carnival.  Mardi Gras is celebrated in predominately Catholic locations around the world and even though many of us are more aware of the parties, costumes and beads associated with Mardi Gras, it actually has religious origins in the Catholic calendar as well as in the pre-Christian pagan celebrations.  Fat Tuesday was named because it was a time of extravagant feasting of rich goods such as meat or pancakes before the upcoming fast of Lent.

Now that you've had your mini-history lesson, let's look at how you can survive Mardi Gras without busting your waistline and all the hard work you've put into your body recently.  Although, to some of us, gobbling down a few beignets (French version of a doughnut) sounds good during Mardi Gras, I don't think it's a wise choice.  A beignet is basically a deep fried ball of yeast dough sprinkled with powdered sugar.  Some beignets are lower in fat and calories than a doughnut but is still not a recommended treat for everyday consumption.  So if you are looking for a few healthy food choices for Fat Tuesday check out these recipes.

Creole Shrimp Kabobs with Couscous
A fiery seafood meal with only 311 calories per serving.
Serves: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Get this Fat Tuesday recipe

Blackened Shrimp Po’ Boy
This is a creamy, scrumptious way to serve seafood.
Serves: 4
Prep Time: 5 minutes
Cook Time: 10 minutes
Get this Fat Tuesday recipe

 

Easy Cajun Jambalaya
Easier version to make with under 500 calories per serving!!!
Serves: 6
Prep Time: 15 minutes
Cook Time: 30 minutes
Get this Fat Tuesday recipe
 

Finally, enjoy your Mardi Gras pancakes without the guilt.  Try this recipe for guilt-free Banana Applesauce Pancakes with only 61 calories per serving!!!

Get this Fat Tuesday recipe




Remember, just because a holiday is centered around food, it is possible to make wise food choices.  Don't be afraid to try something new or better yet, try your hand in the kitchen making low-fat, low-calorie, high-taste foods!!  Still need some help making those food choices that won't bust your waistline?  Come in and talk with our nutrition specialist at PROMATx Health Club.  We are here to help!!

Fuel for Your Winter Activities

Even though the weather here in Kentucky has been fairly mild this winter, we did have a little snow this morning.  So, keep in mind, it still is winter!  Today's blog is about winter (outdoor) activities and how to properly fuel your body.  I know, some of you are thinking I'm crazy for even suggesting you go outside and exercise in the winter.  Don't fret, it's not that bad if you take the proper precautions.  Whether you exercise indoors or out, proper fuel for your body can make your workout that much better.  

One thing we winter exercisers tend to forget is proper hydration.  Does your water intake go down when the temperature drops?  It's a natural tendency for this to occur.  According to the American College of Sports Medicine (ACSM), a study comparing hydration status of athletes who skied or played football or soccer reported the skiers had the highest rate of chronic dehydration.  Before one competition, 11 of the 12 alpine skiers showed up dehydrated.  Why do we skimp in the winter?  One reason may be due to how many layers you have to wear during cold-weather exercise and the fact that the more you drink the more likely you'll have to go to the bathroom.  It's a pain to have to remove all those layers!!  Another reason could be due to cold weather dulling your thirst mechanism.  In all actuality, we can become dehydrated very quickly in colder climates.  Our body has to warm up the cold, dry air we breathe and therefore when we exhale we are releasing steam/vapor and decreasing the amount of water in our system.  A great way to stay hydrated during outdoor winter activities, is to have a hot sports drink in an insulated bottle and sip on that during your activity.  Ice cold water in winter will cool your body down fairly quickly and may cause the chills.

What about food?  What do you eat prior to participating in an outdoor event?  Because the temperature outside will be colder, you'll need to "pre-heat" your body with fuel.  Thirty to sixty minutes after you eat, your body generates about 10 percent more heat than when you have an empty stomach.  Hence, eating not only provides fuel but also increases heat production (warmth).  If you are going to be outdoors for an extended workout, be sure to stay warm throughout your workout.  As your body temperature decreases, you will actually feel hungry.  Why?  Your body will begin to burn more calories just trying to keep you warm.  Shivering can burn up to 400 calories per hour!  This depletes stored energy, thus making you hungry for more food.  Bring snacks with you such as energy bars, dried fruit, nuts and chocolate.  When you are finished with your workout, be sure to re-fuel your body with warm carbohydrates and a little protein.  Lentil soup, hot chocolate made with milk, oatmeal with nuts/fruit, and pasta with meatballs are all good winter post-workout foods.

Exercising outdoors can be invigorating as long as you are prepared.  Dress appropriately for the weather and your activity, hydrate your body throughout your workout, "pre-heat" your body before your workout and be sure to re-fuel afterwards.  Luckily we live in a fairly mild climate and winter activities aren't that bad.  Give it a try...you may find you like exercising in the cooler weather.  

Still need help with fueling your body for winter activities?  Schedule an appointment with our nutrition specialist and get put on the right path to success!!  Come in to PROMATx today...your body (and your mind) will thank you!

Kickstart Your Metabolism - Part 2

In my last blog, I talked about how to kickstart your metabolism by adding bursts of exercise or "interval" training.  Hopefully you have given this a try because it is a fantastic way to increase the calorie burn.  Let's switch gears and look at the nutrition-side of metabolism.

If you are like a lot people who are trying to lose weight, one of the first things you think of doing is cutting your calorie intake.  In other words, you restrict how much food you eat.  For the most part, that is a good first step.  Americans are chronic "over-eaters"...our plates are much larger than they were 20 years ago and portion sizes in restaurants border on ridiculous.  So starting with reducing the amount of food you eat is probably going to help bring the number on the scale down.  However, how much do you cut back?  Do you know where to start?  First place to start is to know exactly how much you eat.  Create a food journal and for one week, log down everything that goes in your mouth (both food and drink) and try to be somewhat accurate on portion sizes.  I'm not saying you have to get out a measuring cup and a food scale, but be realistic.  If you have pasta for dinner, approximate how many cups you have in your bowl.  Liquids are just as important because a lot of American's daily calories come from drinks (i.e., soda, energy drinks, etc.).

So you have your food journal...now what?  If you have access to a nutritional specialist (such as here at PROMATx Health Club), make an appointment to review your food journal.  If not, there are plenty of free websites that help to track calories.  Once you have an understanding of how many calories you eat in a day, now it's time to think about a reduction.  There is a science behind how many calories you need in a day to sustain life.  When you add physical activity to your daily routine, that number will increase.  Working with a nutritional specialist or on a reputable website, determine how many calories you should consume to meet the basic needs of life (breathing, moving, metabolism, etc.) and provide enough energy for your physical activity.  It's also based on your age and gender.  Once you find out how many calories you should be eating, look back to your food journal.  Remember a little bit of leg work goes a long way!  Don't let these steps deter you from losing weight!!

Lose weight the smart way.  It may have taken you years to put on the extra weight, so don't expect it to all come off in a short period of time.  Also, don't fall into the trap of severely restricting your food intake.  If you don't consume enough calories your body goes into "protective" mode and not only stores calories for later use but also begins to break down muscle tissue for energy.  Losing muscle equates to slower metabolism...slower metabolism equates to weight gain.  It's a vicious cycle.  Finally, don't skip meals.  Eat smaller, more frequent meals to keep your metabolism working constantly throughout the day.  Your body will thank you for this, especially if you are physically active.

Kickstart your metabolism by adding bursts of high intensity activity in your exercise routine.  Kickstart your metabolism by fueling your body with the nutrients it needs and craves.  Kickstart your metabolism by eating more often throughout the day.  Kickstart your metabolism so you can finally lose the weight and put your body on the road to recovery.

Need additional help?  Take time out of your day and come in to PROMATx Health Club.  Sit down with a fitness professional and nutrition specialist and learn what it will take for you to be successful.  What works for others may not work for you so develop a plan that is specific to your needs.  Get started today!!!