Male vs. Female Portions

December 7th, 2012 | Posted by Nicole in Dietitian | Healthy Living - (2 Comments)

I often come across female patients who attribute their weight gain to matching the portions of their significant other. We simply don’t need to eat that much! I always recommend using smaller plates, and thinking about eating 50-75% of what your man is eating. This all depends on your size, his size, and both of your activity levels.

For example, I sit at a desk all day, and get in about 30-60 minutes of exercise most days. Mr. Cyclist also tends to be at a desk a good part of the day, but when he goes to exercise he does about 60-150 minutes!

So, our portions end up looking something like this:

His:

Pasta, turkey meatballs, lots of brussels sprouts!

Mine:

I always try to put a small amount of food on my plate, and then go back and get more after I see how I feel. And I did. Got another bite of turkey meatball and a few more bites of veggies :)

Another thing I am working on is eating more during the day, so that I don’t feel the need to eat a larger portion for dinner.

PS- This is a great time for brussels sprouts to be in season!

Do you have any tips or tricks for your portion control?

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Superfood Dinner: Romano Crusted Salmon & Sliced Brussels Sprouts

November 6th, 2012 | Posted by Nicole in Recipes - (0 Comments)

I was tired of salmon stinking up my house, so I decided to bake it! Fish smell-free!

This recipe turned out delicious! And, the cheese “crust” is really not bad for you. I used olive oil mayo (a little better than regular mayo because it has less fat and more olive oil), gluten free almond crackers for the breading, and romano cheese! Romano cheese is pretty strong, so you don’t need a lot.

Romano Crusted Salmon

Makes extra breading. I put what I don’t need inside a zip-top baggy, and save for chicken another night!

Ingredients:

  • 1 box blue diamond nut-thins (any variety is fine–I chose almond for a nutty flavor)
  • Approx. 3.5-4 oz. Romano cheese (can use Parmesan if that is what you have), sliced
  • 1 Tbsp. dried parsley
  • 2 tsp. garlic powder
  • 1 tsp. crushed red pepper flakes
  • Pepper
  • 4 Tbsp. olive oil mayo *Use just enough to combine the cracker crumbs/cheese together
  • Juice of half a lemon
  • 1 lb. wild salmon or steelhead fish

Directions:

  1. Preheat the oven to 400.
  2. Combine the first 6 ingredients in a food processor. Pulse until you have what looks like bread crumbs.
  3. Pour half the “bread crumbs” into a bowl and combine with the mayo. Reserve the other half of the “bread crumbs” for another night.
  4. Line a baking sheet with foil for easy clean-up. Place the fish skin-side-down, and squeeze half a lemon over the fish.
  5. Press down your cheese/cracker topping on top of the fish with a spoon, and you can use your hands (just make sure to wash well after).
  6. Bake about 15 minutes.

For the brussels sprouts, slice them up length-wise. Saute them lightly (with about 1 Tbsp. olive oil) in a large saute pan. Add salt, pepper, and dried minced onion. Cook on medium for about 8-10 minutes. If you like, you could grate some leftover romano over top of the sprouts!

The reason I call this a superfood dinner is from all of the healthy omega-3′s in the fish, and the potent antioxidants in the brussels sprouts! An added bonus is that brussels sprouts are coming into season now.

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Reduced Sugar Pumpkin Banana Bread

November 5th, 2012 | Posted by Nicole in Recipes - (0 Comments)

The fall leaves were gorgeous this weekend! It got me in the autumn spirit. I decided to make a fall wreath:

When I went to Michael’s to get supplies, I had trouble finding fall decor. There was Christmas stuff everywhere! No more fall decorations even though we still have a whole month left. Oh well, I love my DIY wreath projects!

Next, I made some healthier pumpkin bread, mainly because I wanted the house to smell nice. I didn’t care too much about eating the bread… it was more like another craft for me to do!

Anyway, I reduced the sugar by using some stevia/xylitol blend and it turned out amazing. Doesn’t taste “healthy”. So you could trick kids to eating it for sure. And it uses a whole 1/2 can of pumpkin so you can get some squeeze in some veggies!

Reduced Sugar Pumpkin Banana Bread

Makes 1 loaf. Double for 2 loaves. Inspired by Spark Recipes.

Ingredients:

  • 1 cup all-purpose flour (helps to keep it light and airy). You could try cutting this in half further (1/2 cup white; 1/2 cup oat or whole wheat)
  • 1 cup whole wheat flour
  • 1/2 teaspoon baking soda
  • 2 teaspoons baking powder
  • 1/2 tsp salt
  • 1 Tbsp + 1 tsp pumpkin pie spice
  • 2 Tbsp. granulated sugar *You could cut out the rest of the white sugar and just use more stevia. Depends on preference.
  • 1/4 cup brown sugar
  • 1 Tbsp. honey
  • 1 Tbsp. molasses
  • 3 Tbsp. stevia/xylitol blend
  • 2 Tbsp. olive oil
  • 2 eggs, lightly beaten
  • 1/2 cup 1% milk (or skim or almond milk)
  • 1/2 (15-ounce) can pumpkin
  • 1 ripe banana, mashed

Directions:

  1. Preheat oven to 350
  2. Combine dry ingredients in one bowl. Combine wet ingredients and sugars in another bowl. Combine wet and dry ingredients until combined. Do not over-stir!
  3. Spoon batter into 1 (9 x 5-inch) loaf pan coated with cooking spray. Bake at 350 for 45 minutes. Check with a toothpick.

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Halloween Weekend and Detox Kale Soup

October 29th, 2012 | Posted by Nicole in Recipes - (0 Comments)

Busy weekend! Met up with Valerie for dinner, and then a macaroon hunt.

It was a serendipitous day! Everything worked out. We found the most delicious desserts and macaroon at Joli Kobe Bakery.

Believe it or not, I don’t think I have ever had a macaroon before! I think the texture is amazing–chewy and a little crunchy. Delicious flavor. But, the part I don’t like is that they taste almost sickeningly sweet. I may just be more sensitive to sweetness.

Still, we ended up eating quite a bit of sugar this weekend. Nutrition fail. But, that’s OK–we tried some new things and it was out of my ordinary routine. And… went out dressed up like cat woman!

So, now you see the need for this detoxifying kale soup!

Kale is jam-packed with antioxidants, vitamins, and minerals. I call it a “detox” soup, but I happened to have all the ingredients in my fridge, and it was a cool, dark fall day. Perfect weather to stay at home and cook.

Kale and Turkey Sausage Soup

Makes 8 to 10 servings. So, feel free to freeze some after making.
Recipe inspired by Skinny Taste.

Ingredients:

  • 1 Tbsp. olive oil
  • 2 medium-small yellow onions, sliced or chopped
  • 4 large carrots, peeled and sliced
  • 1 lb. bag of kale
  • 4 cloves garlic, chopped
  • 1 white potato or 1 large sweet potato, diced
  • 1 lb. spicy, lean turkey sausage
  • 2-2.5 Qt. of your preferred broth (chicken, vegetable, or reduced sodium). *If you use the regular broth (not reduced sodium), you may want to add about 4 cups of water to make it not too salty.
  • 1-2 tsp. crushed red pepper
  • 1 tsp. ground rosemary
  • 1 Tbsp. dried parsley
  • pepper

Directions:

  1. Add the olive oil to a large stock pot, and saute the chopped onions 3-4 minutes. Next, add the carrots and cook for a few more minutes. Add the garlic.
  2. Add the turkey sausage (I squeeze out of the casing so that you get a more ground turkey texture). Stir, and break up the sausage with your spatula or spoon. Cook about 3 minutes.
  3. Add a small amount of broth (about 2 cups) and then add the kale gradually to the pot. Allow the kale to steam slightly (cover the pot), and shrink down. Continue to add kale until you have used the whole bag.
  4. Next, add the rest of your stock, potatoes, and seasonings. Stir to combine. Cover and bring to a boil.
  5. When you have brought to a boil, reduce heat to a simmer. Simmer about 30-45 minutes on low.

Serve by itself, or others may like some melted cheese of their choice on top!

Now time to have a healthy week! Going to enjoy the fall leaves and go for a run today. How about you?

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Halloween and Fall Recipe Roundup

October 11th, 2012 | Posted by Nicole in Recipes - (0 Comments)

Here are some recipes and ideas I have come across on the blogosphere that I have been wanting to try! I just love the fall season–great weather and warm cozy foods!

That’s it for now! I will update this list as I find more fun and tasty recipes to add. Happy fall!

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Fall Fruit, Walnut, Blue Cheese Salad

October 9th, 2012 | Posted by Nicole in Recipes - (0 Comments)

I didn’t like fruit with cheese when I was younger. But, now I think it is a delicious combination!

My new favorite salad idea is combining a fall fruit like apples, pears, figs, or plums with a strong cheese like blue cheese or goat cheese and a a nut of your choice.

Seems like a fancy salad when it is pretty simple, and loaded with antioxidants and healthy fats from the olive oil dressing and walnuts.

 

The key is to slice your fruit very thin. Using a mandolin works well. I don’t like chunks of fruit in my salads. But, paper thin slices help the flavors blend.

I also made homemade vinaigrette with 1 shallot, splash of red wine vinegar, olive oil, salt, pepper, garlic powder, juice of 1 lemon, spicy mustard, and honey. Always makes an excellent dressing because the mustard helps emulsify the mixture. Just eye-ball the measurements and taste test it after you mix!

What are your favorite fruit salad combinations?

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Favorite Snacks of the Week: Banana Buddies & Artichoke Spread

July 27th, 2012 | Posted by Nicole in Eats of the Week - (3 Comments)

I love banana buddies, especially the new ones I found that have peanuts!

Such a good natural alternative for a dessert! 200 calories, and the only ingredients are banana, chocolate, and peanuts! Perfect.

Cherries are in-season now, and I got some they were so pretty–a nice deep red color. For some reason, that makes them seem even more delicious!

While I was at Whole Paycheck, I bought their spinach and artichoke dip/spread. I love spinach and artichoke, but usually avoid it because it can get high calorie very quickly. But, this one was only 45 calories for 2 Tbsp., and seemed packed full of veggies. Less filler ingredients.
Spread on some fresh whole wheat sourdough bread

I also dipped some carrots in it to try to eat more veggies.

I have got into the habit of buying blue corn chips instead of regular old corn chips. I buy them in hopes that I am getting more antioxidants because of the blue/purple color. That’s how you know you are a dietitian/nutrition nerd.

Have a good weekend, everyone! Happy Friday :-)

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Roasted Red Corn Salad

July 23rd, 2012 | Posted by Nicole in Recipes - (2 Comments)

I spotted some red corn at Whole Paycheck yesterday, and figured it must be healthier than regular old corn. Look at all the pretty red/purple colors in the corn! Must be healthy.

In fact, it is a little healthier: 350% more antioxidants than yellow or white corn and contains more protein. It has excellent sweet flavor, but was a little more tough–not as juicy as white/yellow corn.

I decided to roast the corn and then cut off the cob and create a salad:

Ingredients:

  • 1 Tbsp. olive oil
  • 4-5 ears of red corn roasted, then cut off the cob
  • 1 Tbsp. Cajun seasoning, or equivalent
  • 1 can black beans, rinsed
  • 1-2 jalapenos, minced
  • 3-4 gloves garlic, minced
  • juice of 1 lime
  • 1/2 of 1 medium red onion, diced
  • 1 large tomato, seeded, and diced
  • 1 tsp. cumin
  • 1/4 cup fresh cilantro, finely chopped

Directions:

  1. Roast the corn with the olive oil in a cast iron skillet or on a grill for about 15 minutes, turn every 2 minutes. Add the Cajun seasoning during cooking.
  2. Meanwhile, prepare the other ingredients and add to a big mixing bowl. Stir to combine.
  3. When the corn is done (it should have some dark brown almost black spots), allow to cool so that you can handle.
  4. Add the corn to the bean/tomato mixture and refrigerate. Serve slightly chilled.

I cooked a few shrimp to serve on top for a light refreshing summer dinner!

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5 Minute Side Dish: Pan Roasted Brussels Sprouts

December 4th, 2011 | Posted by Nicole in Recipes - (1 Comments)

For some strange reason I was craving Brussels sprouts. Probably because I hadn’t eaten my usual 5 to 9 servings of fruits and veggies because I had been sick. So, my body was telling me to pick a super duper healthy veggie–the Brussels sprout!

Easiest, tastiest, and a healthy way to eat them is to buy a bag of frozen Brussels sprouts:

This way they are already softened in the freezing process, but just as fresh. This way you do not have to start with a fresh sprout which could take an extra 20 to 30 minutes to cook.

  1. Thaw the frozen sprouts in the microwave for about 1 minute while you heat up a saute pan on medium-high*. Also add 2-4 Tbsp. diced onions to the saute pan while everything is warming up.
    *Note: I only used an olive oil spray to coat the pan to help brown the ingredients.
  2. Slice the Brussels sprouts in half if they are large, and then add to the hot pan. It is OK if they sprouts are still a little bit cold or frozen.
  3. Cook 1-2 minutes, then add your seasonings. I used a cajun spice blend and black pepper, but you could use any spice blend like the original Mrs. Dash, or another vegetable seasoning blend.
  4. Cook another 3 minutes until they reach a desired brownness. I like them to look almost crispy. Then, I used my tub of whipped butter, and added a few pats of the butter to the tops of the Brussels sprouts. Stir to combine.

There you have it! Don’t worry about adding the whipped butter, or Earth Balance, or you could use a light Smart Balance, etc. This only adds about 2.5-5 grams of fat for the whole dish, I estimate. One tablespoon of whipped butter is only 5-6 grams of fat, and I only used somewhere between 1/2 and 1 whole Tbsp.

You can read more here about the nutrition of Brussels sprouts.

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Pumpkin Greek Yogurt

November 9th, 2011 | Posted by Nicole in Food Review | Recipes - (3 Comments)

I discovered the most amazing healthy snack yesterday:

Low sugar/high fiber cereal (you can add fruit if you like as well), topped with plain fat free Greek yogurt, and then a dollop of pumpkin butter!

OK, this is not a chef extraordinaire dish, but it was tasty. I ate it before I left to ride my bike, and it was a perfect pre-workout snack.

We also bought some pumpkin ice cream.

I don’t usually buy big tubs of ice cream because I am not the best at portion controlling ice cream :) But, since it is seasonal, and you can only get it one time a year–why not?

But, you have to wonder, how much pumpkin is really in these pumpkin treats? In most cases items are just loaded up with sugar.

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