Yummy Recipe

Since strawberries are beginning to come in season and I have been educating on the importance of Omega-3s why not combine the two into a delicious looking recipe.

Recipe:

Baked Salmon with Spinach and Strawberry Salsa 

 

Baked Salmon with Spinach and Strawberry Salsa

Serves 4

A bright mixture of strawberries, kiwi and cucumber pairs nicely with the rich flavor of salmon.

Ingredients

4 (3-ounce) salmon fillets, skin removed
1 teaspoon lemon zest
1 pound strawberries, diced
2 kiwifruits, peeled and diced
1 cucumber, diced
1 jalapeño, seeded and minced
2 tablespoons chopped fresh mint leaves
2 tablespoons fresh lemon juice, divided
1 pound baby spinach leaves, rinsed but not dried

Method

Preheat oven to 350°F. Place salmon on a baking sheet and sprinkle with lemon zest. Bake 15 to 18 minutes or until cooked through.

Meanwhile, place strawberries, kiwi, cucumber, jalapeño, mint and 1 tablespoon lemon juice in a medium bowl and toss until combined. Set aside. Heat a large, high-sided skillet over medium heat. Add spinach, with water still clinging to leaves, cover and cook 5 minutes or until wilted, stirring occasionally. Stir in remaining lemon juice. Divide spinach among plates. Top with salmon and salsa and serve.

Nutrition

Per Serving: 240 calories (50 from fat), 6g total fat, 1g saturated fat, 45mg cholesterol, 220mg sodium, 29g total carbohydrate (9g dietary fiber, 10g sugar), 21g protein

http://www.wholefoodsmarket.com/recipes/2947

This recipe is packed with fiber, protein and healthy fats..

Remember eating heart healthy doesn't have to taste bad and can be fun and creative!

Good vs. Bad Trail Mix

Today is about the trail mix, healthy of course. I've recently heard a lot of people talking about trail mix and how most say its a "healthy snack." I want to show you a label of what people see in the grocery store and think is good for them and then some alternative recipes to other nutritious snacks.

 Sam's Choice Tropical Trail Mix

A flavor expedition of papaya, pineapple, golden raisins, banana chips, apricots, cranberries, almonds, cashews and macadamia nuts.

This trail mix is loaded with sugar and is high in calories racking in 260 for only 2/3 cup.  In that 2/3 cup, there is only 4 grams of protein, 12 grams of fat and 28 grams of sugar. The dried fruit is what gives this mix a very sweet flavor and has lots of sugar which will spike the blood sugar.

Here's a better alternative...
Super Trail Mix Recipe from Kashi

2 parts Kashi™ cereal (my favorite: Kashi Go Lean Crunch)

2 parts almonds

2 parts walnuts

2 parts sunflower seeds

1 part pumpkin seeds

1/2 part raisins (I'm not a fan of raisins so I would use dried apricots)

1/2 part dried cranberries

This trail mix is packed with healthy fats, protein and fiber which will keep you fill and maintain a constant blood sugar. Amount Per Serving: 280 Calories; 20 g Fat; 10 g Protein; 5 g Fiber. There is more fiber in this mix and the fat is coming from the walnuts which are extremely rich is Omega-3s.

The key to look for when choosing or making trail mix is to make sure to incorporate healthy fats, fiber and protien which will keep you full and satisfied for a longer period of time.

Hope you try the recipe.. and HAPPY FRIDAY

Ash

Would you like some pink slime to go with your fries?

The latest uproar in the news is this whole Pink Slime deal.. but what is it?

Pink Slime is is an ammonia-infused additive that the US federal government has approved to be mixed in with ground beef to make real beef stretch further and can be used in up to 15 percent of the ground beef. Pink slime can be found in up to 70% of the ground beef in the US.
http://www.disabled-world.com/fitness/nutrition/pink-slime.php#ixzz1qK08FfiM


This statement from Disabled World made me think twice about the ground beef I'm consuming as well as what the schools are feeding kids: "With the U.S.D.A.’s stamp of approval, the company’s processed beef has become a mainstay in America’s hamburgers. McDonald’s, Burger King and other fast-food giants use it as a component in ground beef, as do grocery chains. The federal school lunch program used an estimated 5.5 million pounds of the processed beef last year alone. And since the USDA considers it a "process", Ammonia doesn't have to be listed on the packaging as a separate ingredient!"

After reading the harshness of the above article, I did some more digging and found a post that stated 'Pink Slime' not based on facts and here is what it had to say:
http://www.timesrecordnews.com/news/2012/mar/24/pink-slime-not-based-on-facts/

• Also known as: "Lean Finely Textured Beef" from beef trimmings.
• These trimmings are then spun in a processor to separate the lean from the fat, resulting in a product that is about 95 percent lean, resembling that of finely ground beef. 
• Ammonium Hydroxide is used to elevate the pH of the Lean Finely Textured Beef to get rid of any microbes.
• The resulting product of the processing is pink beacuse it is "pure beef with a little fat."

So based on the two completely different articles across both ends of the spectrum what is your opinion on Pink Slime?

Personally, I don't like the mechanical process used to stretch ground beef. I prefer a more natural approach looking for grass fed cows. Consumption of red meat should be limited for heart health, so why not pay a little more and make sure you know where your ground beef is coming from.

Charis Eco-Farm is a small family owned and run grass-based farm located in Staunton, VA which offers grass fed beef. Meat can be purchased at local farmers markets or from the farm itself. For more information about this farm or to see other Pasteured Products from Virginia go to http://www.eatwild.com/products/virginia.html. Here you can find beef, chicken, and pork that are all raised locally and grass-fed.

Lets enjoy our food, not be worried about what fillers have been used to stretch it!

Partially Hydrogenated Oils and Trans Fats

So we hear almost everywhere, partially hydrogenated oils are terrible for your health and to look for food containing ZERO trans fats. Marketing can be a sneaky criminal when it comes to advertising and tricking people and here's how...

A nutrition label can say 0 trans fat if: it contains less than 0.5g of trans fat per serving. For fry oils, baking shortenings, margarines, and doughnut fry oils, 1 serving = 1 tablespoon.
Tricky huh?!

This afternoon I found myself grabbing a snack that I hadn't had in forever, Nilla Wafers. As usual I read the label and it said 8 wafers had zero trans fat so I decided to look at the ingredient list and sure enough partially hydrogenated oils were right in the middle of the list. How many does it take to consume for the amount of trans fat to add up? We don't know.. so the box was closed and put away..

Lesson from this: just because the label or marketing may say zero trans fat, look at the ingredient list. If you see partially hydrogenated oil, skip it and choose an alternative.

Accroding to the American Heart Association: Partially hydrogenated oils are created in an industrial process by which liquid vegetable oils are turned into more solid fat with the addition of hydrogen. Partially hydrogenated oils contain trans fats.



What can we take from this? Marketing and advertisements have beat the system to try to trick consumers that some foods are free of trans fats but still have partially hydrogenated oils in the ingredient list. As a consumer make sure to look at the ingredient list, not just the nutrition label and remember, smart snacking can lead to a healthier heart.

Enjoy your Sunday!

Ash

Good Morning, did you fuel your body right?

So you woke up this morning, probably hit the snooze at least once, maybe twice, took a shower and got ready to start your day, right? What's missing here? Hmmm... BREAKFAST! Thats right breakfast, did you take the time to eat this morning and if so is it something that will keep you fueled throughout the day or are you hooking that caffine IV drip up to keep you functioning?



For those of us that do like coffee, we need to be aware of the added sugars and fats, especially focusing on the amount of cream or flavored coffee creamers we use.

Back to breakfast, why is this so important?

• To improve concentration and performance
• To have more strength and endurance when performing physical activities
• For weight control: eating a healthy breakfast can reduce hunger throughout the day which may help people make better food choices at other meals (smaller portions, balanced diet)

So based on the above information, even if you don't have much time, it is still important to grab something, but what, a doughnut on the run? NO! You want to focus on lean proteins, complex carbs, soluble fiber and healthy fats. Sure that seems like a lot to think about and you're already running late, here's where I help! Let's look at some healthy options that will fuel the body and keep you away from a mid-morning hunger pain or sugar crash.

(We don't want this!)

Lean Protein Options                            Soluble Fiber
Cottage Cheese, low fat or fat free        Oatmeal
Greek Yogurt, 0% fat                             Fresh Fruits: apples, oranges, strawberries
Peanut Butter                                         Kashi Go Lean Cereal
Almonds                                                Cheerios
Skim Milk                                             
Kashi Go Lean Cereal
Eggs/Egg Whites

Keep in mind whole wheat/whole grain!
And don't forget the healthy fats: nuts and seeds are like chewable vitamins! Just remember serving size because they do have calories!

So what would my typical breakfast look like?

Well this morning I hit the snooze more times than I should have so I found myself in the situation where I was pushed for time but I still grabbed a quick breakfast.

Fat free cottage cheese, cut-up half an apple, sprinkled walnuts on top and added a couple dashes of cinnamon.

Didn't take that long and I cut up the other half of the apple to take to work with me (multi-tasking is crucial when time's not on your side).

Other options for breakfast could be a bowl of Kashi Go lean Crunch Cereal with skim milk and strawberries.
(This one is in my pantry and I LOVE IT)

Keep greek yogurt in the fridge which is a high protein, low fat or fat free food that can be mixed with fruit (fresh or frozen) and topped with a sprinkling of Kashi Cereal.

All of these are quick, simple and will keep you focused and fueled until lunchtime.

So remember....
Skip this!!!                                                



Pick this!
                                                                


And have a wonderful rest of your day!

Ash

Creativity + Healthy = YUM

Who said eating healthy had to be boring...
Monday: Chicken, brown rice, broccoli
Tuesday: Chicken, brown rice, broccoli
Wednesday: Chicken, brown rice, broccoli
I think you get my point... Talk about getting old quick!
EATING HEALTHY SHOULD BE FUN!
Experiment with these and let me know what you think!

Quiona Spinach Salad w/ Cumin Lime Dressing



2 cup cooked quiona
1 can black beans
1 avocado cut into small pieces
cherry tomatoes cut in quarters
1/2 red onion diced
1 small garlic clove, minced
1 red bell pepper cut into chunks
1/2 cucumber, diced
1 handful of cilantro diced
fresh spinach
1 whole lime, juiced
1/2 t cumin
1/2 T olive oil
dash of salt and pepper

Combine the first 9 ingredients and toss into bed of spinach.
Combine the lime juice, cumin, olive oil, salt and pepper together and drizzle over salad. Mix everything together and chill for an hour to let the dressing blend with the vegetables.

You can add your own variations to this with salsa, kidney beans, corn, etc. The key is to be creative and experiment!

Yes there is a cookie recipe, I wouldn't tease you like that.

Oatmeal Cookies
Dry Ingredients                                 Wet Ingredients
1 C Whole Wheat Flour                    1/2 C Honey or Agave Nectar
1 1/2 C Rolled Oats                           1/4 C Peanut Butter
1/2 t Baking Soda                              1/4 C Unsweeted Applesauce
1/2 t Baking Powder                          1 T Molasses
1/2 t salt                                             1 egg w/ 1 T water ( I use 2 egg whites plus water)
2 T Cinnamon                                    1 t vanilla extract

Raisins, cranberries, walnuts, dark chocolate or combo of your choice.

Mix all dry ingredients in one bowl. Mix all wet ingredients in another bowl. Pour wet mixture into dry mixture making sure to mix well. Fold in goodies of your choice (see above list) and place cookie batter in refrigerator for 20 minutes. Spoon tablespoon of cookie onto greased cookie sheet and press down slightly to flatten out cookie. Bake at 335 for 12-15 minutes. ENJOY!

What does the phrase "Big Boned" really mean?

Big Boned: (adjective) having a bone structure that is massive in contrast with the surrounding flesh
according to Dictionary.com

Big Boned: when someone's bones are larger than average (this can be described as "stocky") Can also be used to say someone is overweight in a polite manner
according to Urbandictionary.com

So how do you use the term big boned? Which one is the correct definition or is there a stereotype associated with larger framed people and being overweight?
Overuse of this phrase has reduced the accountability of people who may be overweight and just say "I was born big boned." Intead of using this phrase lets shift toward body frame size in terms of small frame, medium frame and large frame.

To give an estimate of your body frame you can do a simple test.


Measure the circumference around your wrist. Use that measurement in relation to height to get an estimate of your body frame based on the chart below.

Women:

• Height under 5'2"
  • Small = wrist size less than 5.5"
  • Medium = wrist size 5.5" to 5.75"
  • Large = wrist size over 5.75"
• Height 5'2" to 5' 5"
  • Small = wrist size less than 6"
  • Medium = wrist size 6" to 6.25"
  • Large = wrist size over 6.25"
• Height over 5' 5"
• Small = wrist size less than 6.25"
• Medium = wrist size 6.25" to 6.5"
• Large = wrist size over 6.5"

Men:

• Height over 5' 5"
  • Small = wrist size 5.5" to 6.5"
  • Medium = wrist size 6.5" to 7.5"
  • Large = wrist size over 7.5"

What does this estimate?
Again I cannot stress this enough, the calculations above are an estimate of the size of your body frame in terms of small, medium, and large.

I find it insulting for other people to call someone 'big boned' when they are smaller than that person and are unaware of what message they could be portraying. Body frame size gives us an idea but is not an exact measurement of the size of our bones. Instead of focusing on or settling with the phrase 'big boned" we should shift more towards the idea that everyone's body composition is different and we should all work together to fuel it in the healthiest way possible.