Pizza: The Healthy Choice?

I have asked my dear friend and fellow RD Jessica Maillet to be a guest blogger. Jess and I did our internship together at UCSF Medical Center and I watched her fall in love with the food of San Francisco. Her eyes light up when you talk about the farmer's market. She is doing wonderful things in Massachusetts and I love reading her blog www.afeteforfood.com--check it out. Thanks Jess!!!

I’d like to thank Jae for letting me share my healthy pizza passion with her blog readers. I also practice as a Registered Dietitian and an ACSM-certified personal trainer. I believe that wellness originates from nourishing the body with whole foods that are grown close to home and are good, clean, and fair. I also believe in every day exercise that is enjoyable, stress-relieving, and utilizes that high-quality food energy for high performance! Please enjoy my musings on the topic of pizza, and check out my blog at www.afeteforfood.com. I can be reached at afeteforfood@gmail.com if you have questions. Happy eating!

Pizza is not usually touted as a “health food,” especially when its descriptors are “double cheesy-stuffed crust,” “Xtra cheese, Xtra large,” “bacon cheeseburger feast,” “meatzza,” “MEGA XL3,” and the best: “bread bowl pasta pizza.”

After all, what’s better than a wheel of cheese, topped with greasy commodity meats, atop layer(s) of chewy white bread?

(This screams spare tire.)

Unfortunately, you can see that pizza has gotten a bad rap. I have been determined to unravel the bad roll that pizza has received and take healthy pizza to a new level of acceptance.

Follow my 4-step process to create your own healthy, tasty, glammed-up pizza!

Step one: Create a crust canvas. This serves two purposes: one, you will be cooking yourself and NOT be ordering out at your greasy neighborhood pizza palace. Two, you can manipulate the type and thickness of the crust, which will influence the calories and flavor of the masterpiece you are about to create. Roll the crust very thin. I use a heavy (corked) bottle of red wine to iron the dough out into a somewhat circle. Don’t worry about recreating the perfect pizza circle. Homemade healthy pizza is supposed to look “rustic!”
• Good: Trader Joe’s white pizza dough crust
• Better: Trader Joe’s garlic herb pizza dough crust
• Best: Trader Joe’s whole wheat pizza dough crust


Step two: Get saucy! Sauces can contain extra sugars and high fructose corn syrup. Choose a sauce with few ingredients.
• Good: Newman’s Own Marinara Sauce (still contains a small amount of sugar)
• Better: Newman’s Own Fire-Roasted Tomato and Garlic Sauce (no sugar)
• Best: A homemade creation with organic diced tomatoes, garlic, onions, and sundried tomatoes

Step three: Choose your cheese wisely. No need to break the bank in the cheese department. A little can go a long way.
• Choose rich, flavorful cheese like reduced-fat Cabot sharp cheddar or an imported parmesan. Or, choose a combination of the two!
• Finely grate cheese and spread into a thin layer.
• If you can’t part from the traditional mozzarella, slice fresh mozzarella thin, and add a few slices to the pizza pie.

Step four: Select top quality toppings. Decorate your canvas with color. Add red peppers, thinly sliced sweet potato or eggplant, broccoli florets, zucchini, fennel and/or chopped greens (beet greens, kale, spinach).
• Looking for a different flavor? Opt for a hint of sweetness by adding thin slices of figs.
• Need a greasy meat substitute? Use mushrooms, or try lean meats like bits of spicy turkey sausages or meat substitutes like soy bacon crumbles.
• Still not enough flavor? Add herbs like fresh chopped basil or bits of parsley.



There are so many options with homemade pizza-making. Here are my favorites:
• Make mini-canvases and prepare toppings; have family members create their own pizza masterpieces.
• Create a dessert pizza using sliced fruit and a sprinkling of shredded coconut for the “cheese.”
• Get that professional look by brushing crust with egg wash and a sprinkle of corn meal.
• Experiment with different combinations. (Local goat cheese with thick slices of tomatoes and basil ribbons goes well!)
• Eat a slice of pizza alongside a salad of warm spicy greens, goat cheese, sautéed onions, and garlic vinaigrette.

So simple yet so good...

A client just told me his favorite salad dressing recipe so I thought I would share...

1 Tablespoon Rice Vinegar
1 Tablespoon Olive Oil
1 Tablespoon Dijon Mustard
1 dash salt
Squeeze half a lemon
ground pepper to taste

This is the dressing for one person. Simple, elegant and full of flavor without the calories.

Enjoy!

But avocados are good for you! I cant get fat off a healthy food!

Just because a food is healthy for you does not mean you can it unlimited amounts of it. Hate to be so blunt with you but that is the way it is. Yes, olive oil, nuts and avocados are all sources of "good" fats but if you eat too much of them you will gain weight. So very sad--but so very true. I remember when I was living in New York City and experienced my first apple season. God it was fantastic! Absolutely delicious! My favorite snack was Granny Smith apples with chunky peanut butter. Just thinking about it makes me happy!

Well every day for a week I took a beautiful apple and jar of all natural, local, organic butter and went to town. By the end of the week the jar was empty and my pants were tight!!! Ooops!

Remember, the key to weight loss and weight maintence is portion size and moderation.

Appropriate portion sizes of some of your favorite "healthy foods":
2 TB of Peanut Butter
6 almonds
1/8 Avocado
1 TB salad dressing
1 tsp oil
8 olives

You can still enjoy your favorite goods but watch just how much you are eating at one sitting.

Eat healthy and be healthy!

Kidfriendlysf.com - Check it out!!!!

Kidfriendlysf.com is fantastic resource for parents and kids. My fabulous sister in law started the site with the intention of highlighting places in beautiful San Francisco and the bay area that are not only fun for kids but was also kid friendly.

There are some adorable photos of my niece Coco too---Check it out!

That's Fit--Fit over 40

I was recently quoted in a blog about nutrition for skin. It is a great blog by writier Holly St Lifer--check it out by clicking here

Lunchbox makeover

I was shopping at Whole Foods recently and noticed a fantastic handout you should all check out. It is called "Build a Better Lunch Box" with Chef Ann Cooper. Ann Cooper is nicknamed "the Renegade Lunch Lady" due to her noble and tireless efforts to revamp our children's school lunch program. She believes all children deserve wholesome, nutrition food...Crazy idea right?

I was recent on TV discussing the same topic. Click here to see the segment on "The View from the Bay"

Remember, it takes a child 20 times of tasting a food before they decide if they like it or not. Do not give up! Continue to serve your child healthy, balanced meals and over time they will likely eat what you provide. A parent has to stay consistent with their message. If nutrition is important to them then the lunchbox must reflect this.

In order for the meal to be balanced there must be a protein, whole grain, fruit, vegetable and healthy fats present. Continue to serve balanced meals and let the child decide how much or whether they are going to eat.

Here are some ideas of all the different food components that can be a part of the lunchbox. Enjoy!

Entrees: (protein/whole grain and healthy fats)
Kidney Bean and Garbanzo bean salad
Lentil salad
Beans and Rice with tortilla and guacamole on the side
Leftover protein mixed with goat cheese and bell pepper and lettuce in a whole wheat pita
Tuna salad with apply slices and whole wheat crackers
Turkey and cheese rolls
Whole wheat pasta with olives, feta, cheery tomatoes, pine nuts and leftover protein
Peanut/almond/soy butter and 100% fruit spread on whole grain bread
Quinoa and edamame salad

Healthy Fats mixed with fruit or veggie:
Homemade trail mix of mixed nuts and dried fruit
Hummus with whole grain crackers
Fruit and yogurt
Fruit and cottage cheese
Ants on a log-celery, peanut butter and raisins

Vegetables:
Tomatoes, Snap peas, broccoli bites with balsamic dressing dip
Carrots and celery stick
Cucumber and bell peppers with ranch dressing
Green beans with soy sauce
Homemade slaw—green and red cabbage cut and mixed with a vinaigrette dressing

Fruits:
Grapes
Berries
Apple or pear wedges
Peeled orange or grapefruit
Plum, Peach or nectarine

Calcium:
Milk
Sweetened soy milk
Yogurt

How to Work with a Picky Eater

Have a picky eater at home? Frustrated when dinner time doesnt quite go as planned?

I was recently on the TV show Home with Lisa Quinn--click here to see the segment!