Fresh Cool and Yummy

Summer is here and so is the heat.  Most of us crave something cool and refreshing.  What's better than a flavorful cool salad?  Salad, low in calories and fat perfect for the summer diet; however the added dressing can pack on the calories, salt, sugar, preservatives and fat.

Take control of your salads with the following yummy easy to make dressings....

Garlic Zesty Mustard Dressing:

• juice and pulp of two small lemons
• 2 tsp minced garlic
• 1/3 c olive oil
• 1/4 c white balsamic
• 2 tsp spicy brown mustard
• 1/2 tsp white pepper

Raspberry Vinaigrette:

• 1 tbsp no sugar added raspberry jam
• 1/3 c olive oil
• 1/4 c white balsamic

Lime-Cilantro Vinaigrette:

• juice of 1 fresh squeezed lime
• 1/4 c olive oil
• 1 tsp minced garlic
• 1/2 tsp spicy brown mustard
• 1/4 c chipped cilantro
• 2 tsp white vinegar
• black pepper to taste

Citrus-Basil Vinaigrette:

• juice 1/2 lemon
• 2 tbsp fresh squeezed orange juice
• 1/4 c olive oil
• 1/8 c finely chopped fresh basil
• 1 tsp white wine vinegar
• lemon zest

Each recipe produces approximately four servings.  Experiment and make your own with some fresh chopped herbs, citrusy fruits, and high quality olive oil.

Enjoy!

The 411 on Ground Beef



Yes ground lean turkey or chicken are usually the better choices but let's face it sometimes we just want the real thing.  That juicy taste of beef.

What's the healthiest choice?

1. The Grind: 80/20 or 90/10.  What does this even refer to?  This is the proportion of fat and protein in the grind not the actual calories.  1 gram of fat contains more than twice the calories as 1 gram of protein.  So converting that factor into the percentage, if you are going for the 80/20 version 20% fat by weight actually is 72% of the total calories.  A single serving of the 80/20 is about 250 calories and 180 calories from fat.  Answer 90/10 version.
2. The Feed: Cows were designed to eat grass not corn!  Corn fed beef is often where we have found various types of food poisoning.  Try the movie Food, Inc. for even more info.  Answer grass fed. 
3. Hormones?: Are they all that harmful?  Well would you take hormones directly by choice (if not directed by a doctor)?  Probably not.  If the cow is injected with hormones to increase growth and you are eating that cow then you are eating them.  Answer hormone free.

After you have chosen the correct ground beef be sure to either skip the bun or stick with whole multi grain, pack on the veggies, keep the cheese to reduced fat, and try to skip on the may or switch to vegannaise.

It's summer and everyone deserves to enjoy the occasional burger ;).

Grilled Artichokes

Summer is here and many of us are returning to our favorite backyard grill! Now the grill is not just for meat but also a great way to cook or finish off some of our favorite veggies. One of my favs, the grilled artichoke!


Artichokes are low in fat and calories, yet high in vitamins and minerals. One medium sized artichoke contains 72 mg magnesium, 425 mg of potassium, 6 ½ g fiber, folate, carotenoids lutein and zeaxanthin; yet only weigh in at around 60 calories. These spiky veggies are great for liver detoxification with their high source of silymarin, provide relief from ingestion, and the extract has even been used to treat high cholesterol and triglycerides.

Often times these healthy and light treats are destroyed with heavy butter, mayo, and overcooking!

Try this:

Ingredients:

• 2 medium artichokes
• 4 tbsp olive oil
• 2-3 tsp minced garlic
• 1 tbsp balsamic vinegar
• crushed black pepper

Directions:

1. In a large pot, fill with 3/4 filter water.  Bring to a boil.
2. Boil cleaned artichokes for 15-20 minutes, until al dente (almost done but not quite).
3. Remove from water. Strain.  Cut artichokes in half. 
4. Remove spikes with a melon baller or small knife.
5. Place artichoke halves in a gallon size zip loc with olive oil, minced garlic, balsamic vinegar, and crushed black pepper.  Seal. Move artichokes around to season evenly.  Let rest for 5-10 minutes.
6. Place artichokes on the grill on medium high 5-10 minutes per side.
7. Let cool and enjoy.

Fueling Before a Workout

You're ready to hit the gym...debating about that pre-gym snack...should I save on the calories and skip it?  Skimping on the calories before the gym means an even greater burn right?

Well think of it this way....would you attempt to drive you car on empty or almost empty??  Risk putting stress on the engine and embarrassingly breaking down in the middle of the road having to fork over the dough for a tow...not so much!

Well think of your body the same way.  Your body works so much more efficiently, just like a car, when it is properly fueled.  That pre-workout snack gives you the energy to really push thru that workout, making the most of your time, rather than just dragging through each exercise.

You want to aim for a 100-200 calorie snack that is easily digested.  Try to aim for foods lower in fiber and quick in gastric emptying a good 30 minutes prior to your sweat sess.  Search for easily digested foods so that your body has already digested them when it comes workout time; those workout tummy aches result when the body is still in the digestion process and you start pushing it to get active.

The best pre-workout snacks are higher on the carb side and about 25% protein.  Think a piece of whole wheat toast and almond or peanut butter, a small apple and half a string cheese, single serving Greek yogurt, apple and nut butter, half whole grain bagel and jam, cereal with reduced fat milk or almond milk, a banana, Kashi bar.... Find the best snack for you.  Everyone's body works differently.

 And no worries if you are serious about your workout you will burn thru this in the early stages of the workout. 

Remember to fuel that engine.  You only get one!  Take care of it.

Saucy Chicken Burrito

Chipotle burrito craze has hit us hard!  I mean truly who can turn down a tasty burrito.  Seems like everything tastes better wrapped in a blanket.  Yet those seemingly healthy concoctions are actually very high in sodium, fat and calories.  So when summer hits does that mean give up the burritos??  Well that would suck! 

The answer lies in the cooking!  Get the fry pan sizzling and try this recipe!

Ingredients:

• 1 tbsp olive oil
• 2 tsp minced garlic
• 1 tsp cilantro
• 1 diced habanero
• 2 chopped chicken breasts
• 1-2 tsp shiracha (depending on desired heat)
• 1 thin chopped white onion
• 1 chopped red bell pepper
• 2 c chopped cherry tomatoes
• 1/2 c sliced mushrooms
• 1 can of Trader Joes cuban beans
• 2 handfuls of spinach
• Carb Cutting Sonoma Tortillas (this is where often times most of our burrito calories can be found)

Directions:

1. In a large fry pan heat olive oil and garlic for 1-2 minutes on high.
2. Reduce to medium high, add habanero and cilantro.  Cook for another 1-2 minutes.
3. Add chicken breast and shiracha.  Cook for 5 minutes, stirring occasionally.
4. Add chopped onion heat for 3 minutes, stirring occasionally.
5. Add sliced bell pepper, tomatoes, and mushrooms for an additional 5 minutes.
6. Add the can of Trader Joes mix and spinach.  Cover and cook anther 5-7 minutes until spinach has wilted.
7. Mix evenly and let rest on low.  Heat up tortillas individually on stove top.
8. Stuff the burritos and enjoy

Nutritionally Dense?

We've all had that time where we have sat in front of the TV with a bag of chips mindlessly munching until the thing was gone when we only meant to eat a few.  We are left feeling bloated and full but yet still hungry.  Still hungry having just ate almost 700 calories??  Why??

Our bodies needs various vitamins and minerals to operate efficiently.  Even if we consume well beyond our calorie requirement the body will signal hunger until it gets those vital nutrients.

Looking back at the bag of chips example; most of us have to consciously say "No More, Step away from the chips!"  Chips and most salty snacks provide the body with barely any nutrition; so the body still in search of that nutrition boost signals the brain to keep on munching.  Try the same thing with bananas.  A medium banana is around 110 calories.  Try eating 6 of those (similar to the calorie consumption of the chips).  Not happening right?  But why aren't all calories equal??  I can easily eat 700 calories of chips why not 660 calories of a banana.

The banana is nutritionally dense!  The body gets many vitamins and minerals from this quick snack.  The body is satisfied when it gets what it needs!

Watching your waist line?  Sick of starving yourself on diet after diet, yo-yoing back in forth??  Stick with a variety of tasty nutrient dense foods (more bang for your calorie count) and  you will satisfy mouth and tummy!  Look to those foods straight from the earth for the purest-dense foods.  Make your diet pretty with lots of color; color signifies a certain vitamin or mineral.  More colors = more vitamins and minerals.

Salsa Chicken Bites

This is a great appetizer on its own or can also be used to top salad, pizza or a healthy grain.

Ingredients:

• 3-4 chicken breast fillets, chopped
• 1 – 16 oz jar of chunky salsa, such as Newman’s Own (opt for low sodium)
• ¼ c chopped fresh parsley
• 1 tbsp curry powder
• 1 tbsp olive oil

Directions:

1. In a medium fry pan heat olive oil on medium high.
2. Toss chopped chicken in curry powder.
3. Add seasoned chicken to heated olive oil.
4. Add salsa and parsley, stir evenly. Reduce to medium. Cover and cook for 15-20 minutes.
5. Serve and enjoy.