I found these lentils at Trader Joe's and I am obsessed! So easy to make--you can microwave or simply boil for a few minutes and they are good to go! They are steamed and vacuum packed so there are no added fats or sugars.
I added feta cheese, balsamic vinegar and sun dried tomatoes and they are delicious. So easy to take to work, bring as a dish to for a party or add as a simple side when making dinner.
Lentils are full of fiber--great to fill you up and leave you satisfied. Keep the extra toppings not too heavy to prevent you from adding to many calories in all the dishes. Feta cheese is lower in saturated fat that other cheeses and balsamic vinegar is calorie free.
Tasty, easy to make and good for you...I mean really? How much better can it get?
This Thursday I am going to be on a TV show called Home on ABC. The topic is on "Feeding the Pciky Eater" so I thought I would make some healthy twists on kid's favorites.
Chicken nuggets are a favorite for kiddos. Not only do children love them but they are so easy to make that parents tend to use them as a backup plan. The problem is that most chicken is not made from the chicken breast meat and often they are fried and have additives. This recipe is very easy and extremelty more nutritious than the chick nugget standby.
This is a simple recipe that does not require much effort and is substantially healthier than processed chicken nuggets. In addition, making a homemade meal goes a long way with creating healthy feeding behaviors at home.
My dad is an amazing chef. He is that guy---that guy who throws opens up the fridge door, throws a bunch of goodies in a pan and it just tastes delicious. He has been making frittatas for years-ingredients vary based on what leftovers we have! Here is one he made up this weekend. As usual..delicious!
In a food processor mix 3 eggs, 3 egg whites, 6oz non fat greek yogurt with 1 cup of part skim ricotta cheese and blend. In a sautee pan, heat 1 tsp of olive oil and add ½ cup of chopped onion, 1 cup chopped bell peppers with 1 cup of broccoli florets. When vegetables are cooked, add egg mixture and place entire sautee pan in oven. Cook at 500 degrees for 10 mins. Add ½ cup of fresh spinach and ½ cup of goat cheese over eggs and let cook another 3-5 minutes or until cheese is cooked.
I am going to be on ABC’s View from the Bay to discuss “Nutrition from the Inside Out--Eating well for your Skin”. For the show I came up with this simple stir fry recipe that is jam packed with foods that will make your skin glow!
Salmon is an excellent source of omega 3 fatty acids that can decrease inflammation, redness and irritation. Carrots have Vitamin A which is good for clearing up breakouts and acts as an antioxidant, bell peppers have Vitamin C, another antioxidant and can assist in collagen production and spinach is a great source of folate which can help repair DNA production allowing cells to renew.
Here you go!
Take two, 4oz wild salmon steaks and sprinkle over 1 tsp of garlic powder, 1 tsp of onion powder, 1 tsp lemon pepper, 1 tsp of oregano. Then spray olive oil lightly over the fish and place in broiler. Broil for 6 minutes on each side.
One of the largest and longest-running weight loss trials ever conducted proves it: food tracking works. The trial, known as the Weight Loss Maintenance trial, compared different approaches to maintaining weight loss over a period of 30 months, and found that subjects who kept a daily food diary lost twice as much weight as those who didn't.
If you want to reap the benefits of a food diary get back OnTrack and join my new nutrition program. You will be able to add your meals and snacks automatically, and the food tracker will keep track of it all for you. In addition, you will have unlimited access to group meetings where you can learn about how to change your behaviors.
Not computer savvy? Simply buy a small blank book to keep track of what you eat every day and join the group meetings.
After a few weeks of tracking what and when you eat and how you feel when you do so, you will notice patterns emerge. That is why tracking is so important. You increase your awareness, which is the first step toward change.
You may notice that your hunger level is exceedingly high at dinnertime and that you have gone 6-8 hours without eating. During groups I discuss the importance of eating every three to four hours and how to make it work with your lifestyle.
After tracking regularly your records may reveal that you do not eat enough protein, vegetables or fruits. Let me support you to learn how to eat balanced meals regularly so you stay satiated and lower your internal stress levels.
For more information about OnTrack or nutrition programs here at The Club contact Jae at 515-1333 or jaeberman@gmail.com
On May 5th and May 12th I am going to be on ABC's View From the Bay. On the 5th they are doing a series on "What is in your gym bag?" and on the 12th I will be on talking about healthy snacks on the go. Come and check it out. ABC at 3.30pm.
Sports drinks are often advertised to improve athletic performance and prevent dehydration, but is this really true? Sports drinks such as Gatorade usually contain carbohydrates in the form of sugar, electrolytes, and flavor additives. While sports drinks may be beneficial for restoring lost nutrients and water after a long workout, there is limited evidence saying that consuming sports drinks during a workout enhances performance for a non competitive athlete.
If you are a regulary exerciser and not an athlete or training at an athlete's level, water is usually the optimum fluid before, during, and after short exercise periods (approximately 1 hour). A general rule of thumb is to drink 16 oz of water 2 hours before a workout, and then sip water throughout the duration of your exercises. It is important to note that you won’t feel thirsty until you have lost approximately 2% of your body weight—a significant amount that can really hurt performance.
For longer exercise periods, sports drinks containing 6-10% carbohydrates may be useful. People tend to drink more sports drink than water due to the added colors and flavors, so hydration status may be better maintained. Most sports drinks contain enough sugar that they can be diluted with 50% water.
After you finish exercising weigh yourself and drink 2-3 cups of water for every pound lost. It is also important to pay attention to your urine color; small amounts of dark urine indicate you are dehydrated.
