Archive for January, 2014

SOUTHERN OVEN-UNFRIED CHICKEN

Southern Oven-Unfried Chicken, (serves 4) v65n06_p55

ingredients

½ cup nonfat Greek yogurt

1 T Louisiana-style hot sauce

8 skinless chicken pieces with bones (legs, thighs, quartered breasts)

1 ½ cups multigrain cereal flakes, crushed

1 ½ t onion powder

1 ½ t garlic powder

1 ½ t ground black pepper

1 ½ t hot red pepper flakes

1 t paprika

directions

Preheat the oven to 4000 F. In a large bowl, combine the yogurt and hot sauce. Add the chicken pieces and coat. Marinate them in the bowl as you proceed to the next step.

In a 1-gallow ziplock plastic bag, add the crushed cereal flakes, onion powder, garlic powder, pepper, red pepper flakes, and paprika. Shake the bag to mix the dry ingredients. Add the chicken pieces to the bag, seal the bag, and shake well to coat the chicken.

Place the coated chicken pieces on a baking sheet lined with parchment paper and refrigerate them, uncovered, for 30 minutes.

Remove the chicken from the refrigerator and spray lightly with olive oil. (You can use a cooking spray or a misto bottle). Bake for 35-40 minutes.

(Adapted from Art Smith’s recipe found in “Diabetes Forecast”, June, 2012)

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EXERCISE: THE ANSWER TO EVERYTHING?

happyYes, I admit it…….I think exercise is the answer to everything. It energizes us, prevents disease, keeps depression at bay, builds muscle,  keeps our brains healthy, strengthens our bones and makes us feel good. Just for kicks, I did a Google search on exercise benefits and within seconds, I found articles with the following titles:

  • How Exercise Can Help Us Sleep Better
  • Exercise can boost teens’ academic performance
  • Exercise ‘as effective as drugs’ for common diseases
  • Every minute of physical activity really does count, new study shows
  • Weight-Bearing Exercise: 8 Workouts for Strong Bones
  • Diet and exercise: cancer benefits in huge study of women’s health
  • Improve Your Mental Health: Exercise!
  • Exercise Benefits Patients With Type 2 Diabetes
  • How Exercise Could Lead to a Better Brain
  • ‘Powerful effect of exercise’ against Alzheimer’s

I haven’t found one article–let alone one sentence, phrase, fragment or clause that says that exercise is not a good thing. Mind you, I’m not talking about high-intensity, sports related conditioning. I’m talking about regular, moderate-intensity exercise. The type of exercise that we can all do.

Truly, exercise is the best medicine you take and it doesn’t have any adverse side effects. It really IS the answer to everything!

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HEALTHY HEARTY CHICKEN STEW

Healthy Hearty Chicken Stew ei1b02_chicken_stew_lg

ingredients

1 T olive oil
2 stalks celery, cut into bite-size pieces
2 carrots, peeled, cut into bite-size pieces
1 small onion, chopped
salt and freshly ground black pepper
1 (14 1/2-ounce) can chopped tomatoes
1 (14-ounce) can low-sodium chicken broth
1/2 cup fresh basil leaves, torn into pieces
1 tablespoon tomato paste
1 bay leaf
1/2 teaspoon dried thyme leaves
2 skinless chicken breasts with ribs (about 1 1/2 pounds total–can also use skinless thighs or legs with bones)
1 (15-ounce) can kidney or cannellini beans, rinsed and drained.

directions

Heat the oil in a heavy 5 1/2-quart saucepan or in a Dutch oven over medium heat. Add the celery, carrot, and onion. Sauté the vegetables until the onion is translucent, about 5 minutes. Season with salt and pepper, to taste. Stir in the tomatoes with their juices, chicken broth, basil, tomato paste, bay leaf, and thyme. Add the chicken pieces; press to submerge.

Bring the cooking liquid to a simmer. Reduce the heat to medium-low and simmer gently uncovered until the chicken is almost cooked through, turning the chicken breasts over and stirring the mixture occasionally, about 40 minutes. Using tongs, transfer the chicken breasts to a work surface and cool for 5 minutes. Discard the bay leaf. Add the beans to the pot and simmer until the liquid has reduced into a stew consistency, about 10 minutes.

Discard the bones from the chicken. Shred or cut the chicken into bite-size pieces. Return the chicken meat to the stew. Bring the stew just to a simmer. Season with salt and pepper, to taste. Serve with brown rice or whole grain bread.
(Adapted from Giada De Laurentiis’s recipe found on http://www.foodnetwork.com)

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ARE YOU A GOOD CARB OR A BAD CARB?

Remember when Dorothy landed in Oz and Glinda, the WizardGoodWitchDorothyGood Witch of the North, asked her if she was a good witch or a bad witch? Wasn’t it surprising to learn that there was even such a think as a good witch?

I feel like this concept can be applied to carbohydrates. When selecting food, the question should be , “Are you a good carb or a bad carb”? Yes, just like “good witches” there ARE good carbohydrates.

Now that we’re in January, everyone is focused on dieting and weight loss. I’m hearing more and more people say that they are “giving up carbs”. When I ask clients to list carbohydrates for me they usually come up with a something like this:

  • pasta
  • bread
  • rice
  • white potatoes
  • baked goods (cookies, cakes, muffins, etc)

YES! However, there are 3 crucial items on this list that people tend to omit:

  • fruits
  • vegetables
  • low-fat dairy

These are all very healthy foods that are carbohydrates. The point is… not all carbohydrates are bad for you. A low-fat, high-protein Greek yogurt, could be a wonderful staple in your diet. Ditto for beans, quinoa, bran cereal and nuts. They ALL contain carbohydrates.

Eliminating the high-processed, refined carbs is a great idea. But keep the good ones in your diet. They are loaded with fiber, will keep you fuller longer, and will energize you.

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TANGY ARUGULA SALAD WITH ORANGES SLICES

Tangy Arugula Salad with Orange Slices (serves 4) IMG_1581

dressing ingredients

6 T freshly squeeze orange juice

2 T white vinegar

2 T honey

6 T peanut oil

1 T minced ginger

2 t Dijon mustard

½ t salt

salad ingredients

8-10 cups baby arugula

1, 15-ounce can cannellini beans, rinsed and drained

2 oranges, divided into segments

3 scallions sliced

2 T sunflower seeds

directions

In a small bowl, whisk together the dressing ingredients. Set aside.

In a large bowl, toss together the arugula, cannellini beans, oranges slice, and scallions. Drizzle with the dressing. Toss well and sprinkle with sunflower seeds.

(Adapted from a recipe found in Yoga Journal, February, 2014)

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WANNA REACH YOUR GOAL? GRAB A FRIEND!

I have a client who decided that she wanted to lose weight Support_Groupafter the New Year. She spoke to a friend of hers and they decided to do this together. The friend mentioned this to one of her friends and she was interested, too. Before you knew it, this group of 3 grew into a group of 11. My client took on the role of coordinator. She sent out encouraging e-mails and collected data on everyone’s weight loss status. While it’s only been a few weeks, so far, so good……..everyone has  lost weight.

Studies have shown that support is crucial when it comes to lifestyle changes. Support can come in many forms:

  • exercising with a friend
  • getting nutritional advice from a dietician
  • seeing a personal training
  • receiving  encouragement from a spouse

Think of support as setting yourself up to succeed.

So, if you’ve been thinking about making a change, don’t do this alone. Seek help in some form—it will make a huge difference.

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SPICY STIR-FRIED CORN WITH GINGER AND PARSLEY

Spicy Stir-Fried Corn with Ginger and Parsley IMG_1570

Who says you can’t have corn in the winter? Just use frozen corn and you’re good to go!

ingredients

4-5 ears of corn cut off the cob (summer), or 1, 1 lb bag of frozen corn (off season)

1 T vegetable oil

1 T chopped fresh ginger

1/8 t red pepper flakes

1 T lower-sodium soy sauce

¼ cup chopped parsley

directions

Using a wok or frying pan, heat the oil until hot. Add ginger and cook for about 30 seconds. Then add the corn and red pepper flakes. Stir to combine. Cook for about 5 minutes or until the corn starts to slightly brown. Stir in the soy sauce; sprinkle with the parsley and serve.

(Adapted from a recipe found in Jamie Oliver’s cookbook, “Jamie’s Dinners”)

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