[Healthy] Summer Grilling

It's summer time and to me the summer months mean cooking and grilling out with friends and family. It’s a great way to cook a meal that is ideal for your waist line yet draws the attention of the crowd; after all, who doesn’t love a steak on the Barbie?

Nonetheless, lately grilling has taken the ’heat’ in the research field; with new research trending regarding carcinogens it’s tough to figure out if this cooking method is really still “good for you.”

Now, let’s not jump to conclusion and hang our spatulas forever. Try following some of my simple tips that may help minimize your risk while still enjoying your barbecue.

1. Marinating Meat. According to Cooking Light and Kansas State University researchers, marinating steaks in oil, vinegar, herbs and spices reduced carcinogens in marinated steaks from 57 to 88 percent.

2. Keep it Clean. Using a wire brush to clean or scrape the grill plates before and after use will keep from build up producing.

3. Charred. Forget the flare, we don’t need to see any tricks…just good old fashioned grilling. Reducing flames that create smoke will help reduce carcinogens as the smoke may contain much of these carcinogens. Leaner meat means less smoke. Get the black [char] marks on the meat? Scrape them off!

4. Cook to Temp. Cooking your meats to proper temperature will help reduce bacteria.

5. Reduce Time. Reduce the size of your grilling meat to reduce the amount of exposure on the grill. Smaller the better…this holds true for your waistline too.

6. Grill the Good Stuff. Go beyond meat and try grilling fresh fruits (pineapple, peaches) and vegetables. Haven't tried it before? Try the recipe below...I promise you'll write home about it ;)

Grilled Peaches with Honey and YogurtPhoto credit & Recipe adapted from: skinnytaste.com
Ingredients:
- 4 medium ripe peaches, cut in half, pit removed
-1/2 cup honey flavored fat free Greek yogurt
- 4 Tbsp honey
- cinnamon to taste
Directions:
1. Place peaches cut side down on the grill. Grill on low until soft or about, 2-4 minutes on each side.
2. Combine yogurt and cinnamon. Pour 1 tbsp yogurt over each peach half. Drizzle honey over peach and yogurt. Enjoy
Nutrition:
131 calories, 0.1 gm fat, 31.7 gm carbohydrates, 3.4 gm protein, and 2.2 gm fiber

A Summer filled with Antioxidants

Antioxidants are naturally occurring substances found in foods that help block free radicals in our bodies thus preventing or repairing damage to body cells. These powerful components may also improve immune function and lower risk of infection or cancer. Antioxidants can be found in a variety of foods; fruits and vegetables, nuts, grains, some meats, poultry and fish, tea and red wine.
The summer season is a great time to add antioxidant-rich fruits and vegetables to your diet. The American Cancer Society recommends eating at least 5 servings of fruits and vegetables every day. Find one of your favorites below…
Vitamin A and carotenoids are found in squash, carrots and sweet potatoes
Vitamin C found in sweet potatoes, cauliflower, broccoli, brussel sprouts, pineapple and green pepper, also citrus fruits
Vitamin E found in nuts and seeds, green leafy vegetables and whole grains
Selenium found in poultry, fish, shellfish, red meat, grains, eggs and garlic

Having trouble finding ways to nosh on fruits and vegetables during your daily routine? Here are some tips on incorporating more fruits and veggies into your diet:
Breakfast: top your cereal, oatmeal or yogurt with sliced fruit (bananas, peaches or berries).
Lunch: Use fruit as a salad topper. Pile on the veggies in your sandwich.
Dinner: Canned, fresh or frozen vegetables can make quick easy sides. Toss some veggies in your marinara sauce to pour over your spaghetti or add it to your casserole. Grill some pineapple and finish it with a sprinkle of cinnamon for a sweet, savory side dish. Virtually any vegetable is grill-able!
Dessert: Fresh fruit while a whole grain granola topped with whipped topping or over your favorite low-fat frozen yogurt.

Try this tonight...
Grilled Pork Chops with Maple Syrup Sweet Potatoes
Serves 4
Hands-On Time: 20m
Total Time: 20m

Recipe adapted from realsimple.com

Ingredients

• 4 1-inch-thick bone-in pork chops (about 2 pounds)

• kosher salt and black pepper

• 4 small sweet potatoes (about 1 1/2 pounds), cut into wedges

• 2 tablespoons olive oil
• 1 tablespoon maple syrup
• 2 scallions, chopped

Directions
1. Heat grill to medium-high. Season the pork chops with 3/4 teaspoon salt and 1/4 teaspoon pepper. Grill until cooked through, 7 to 8 minutes per side.

2. Meanwhile, in a large bowl, toss the sweet potatoes with 1 tablespoon of the oil and 1/4 teaspoon each salt and pepper. Grill, turning often, until tender and slightly charred, 10 to 12 minutes. Reserve the bowl.

3. To the reserved bowl, add the syrup, scallions, the remaining oil, and 1/4 teaspoon each salt and pepper. Add the sweet potatoes and toss to coat. Serve with the pork.

*Don’t like pork? Try it with poultry! Any changes to the recipe may alter the nutritional information

Nutritional Information; Per Serving; Calories 403, Calories From Fat 142, Fat 16g, Sat Fat 4g, Sodium 739mg, Cholesterol 92mg, Carbohydrate 27g, Sugar 10g, Fiber 4g, Protein 36g

Making the Most out of a Pasta Portion

Pasta portions are small (1/4 cup), unsatisfying, high in calories and carbohydrates.

Am I the only one that goes overboard with pasta portions?! Whenever I eat pasta I love to make the most out of my pasta portion by adding tons of vegetables (peppers, tomatoes, spinach (greens), zucchini, squash, etc) and/or lean protein (beans, lean ground meats) to my serving. This way you add 'bulk' to your pasta without adding all the additional calories. Even still, you'll be adding plenty of fiber and nutrients- It's a much more satisfying portion and [it] won't leave you lingering for seconds ;)

Tonight I made whole wheat rotini with sun dried tomatoes, spinach and lean ground beef

MyPlate

to this...

Have you seen this yet? This is the USDA's latest and greatest way of delivering our most basic nutrition tips to live by. This made headlines last week as it was launched world wide! Taking the place of the old MyPyramid, the new MyPlate has been launched to help any distorted or misinformed thoughts on the nutrition guidelines set forth by the USDA, etc.

What is MyPlate all about?

- Enjoying your food within moderation; watching portions/eating less.

- Increase your fruit and veggie consumption. Half of your plate should consist of fruits and veggies.

- Increase your whole grain consumption.

- Instead of the milk group, it is now dairy. Increase your intake by choosing fat free or low fat milk.

- Goodbye Meats & Beans, Hello Protein! Practice good protein intake with lean choices.

- Reduce your sodium intake; be mindful of sodium-laden food choices like soup, bread and frozen meals.

- Water, water, water. Less sugary drinks.

What do you think about the changes?

Down and out...but back again! Tips!

I'm back just in time to gear you up for the hot weather...


Smart Snacker Meets Cocktail Party


Its spring time and summer is rolling in- beach parties, weddings and dinner parties with friends shouldn’t keep you from feeling great in your bathing suit!

 

Let me help you navigate your way through your next cocktail party. Cocktail parties are always exciting because you get to dress up, eat tons of good food, socialize and drink a favorite cocktail. Sometimes we may feel a little uneasy prior to the affair when the thought of “eating tons of good food” sets in. Or maybe this feeling sets in after it’s too late and you’ve already done the damage. Well, let’s assess the situation; once you’ve done your homework here and find yourself navigating through your party, you will realize you can have tons of fun, indulge and that number [on the scale] will still remain the same.

Let’s get started!

-Don’t arrive with a monstrous appetite. Have a small snack consisting of a complex carbohydrate, lean protein and healthy fat (i.e. banana with peanut butter) prior to the event. This will take the edge off and you’ll be less likely to scarf down food before you can even say hello to the host!
-Don’t skip meals. This is a rookie mistake. People think they are doing themselves a favor by saving up their calories from breakfast and lunch to splurge at dinner. It definitely doesn’t work like that. Please, for the love of food...do not skip meals. Earlier in the day just watch your choices and portions.
-Walking apps. Choose wisely, pick one and be done. Try to avoid the fried items (i.e. coconut shrimp)
-Factor in the liquid. All alcohol has carbohydrates and thus has calories. Stick with the lower calorie options; light beer or diet soda/soda water with vodka (vodka tends to be the lowest [liquor] in calories).Try drinking a sparkling water in between drinks to cut back as well. Daily Alcohol recommendations for moderation: no more than 2 drinks for men and no more than 1 for women (1 drink= 12 oz beer, 5 oz wine, 1.5 oz liquor) per day.
-Don’t set up camp by the food. In other words, don't be the person guarding the chip bowl otherwise, you will keep putting your hand in the bowl (we’ve all done it). Instead make it more about socializing and catching up with friends. Out of sight, out of mind; that visual cue won’t be there to tempt you.
-Focus on the nutrients. Look for the healthier options; scopes out the fresh vegetables, dishes containing vegetables, and if there’s fresh fruit eat that as your dessert.
-Plan. You know your coming to the party so mentally prepare. You have the will power; just put it into action...I know you can do it!
-When in doubt, plan it out. Offer to bring a dish. This way you know you have at least that healthy option. Bring a light dip, veggie tray or fresh fruit dessert.

Remember, it only takes an extra 250 calories/day to lead to a ½ pound gain by the end of the week. You’ve worked so hard; don’t let this one event drag you down!

Oh, let me count the ways...

I love Napa!
Recap: 3 Simply because...

1. Wine. It flows like water. Life is easy like that.

2. Relaxing views and beautiful gardens.

3. Garden to table. The food.

4. Wine pairings and tasting. Daily. The way of life.

5. Mom and Pop Vineyards.

6. And the Big Dog Vineyards.

Restaurant reviews/recap to come; let's be honest...we ate our fair share of delicious eats.
Cheers.

Rombauer

Napa recap 2: Of course you don't go romping around the vines of Napa without stopping at as many wineries as your body will allow you. Well, in our excursion one of our favorite spots we hit was Rombauer! Coincidentally, Mom loves it too ;)

We enjoyed ourselves while partaking in some of their tastings (they offer a classic or proprietary tasting) and then a self guided tour through the beautiful gardens. One of my favorite reds in the tasting? the Zin!

It was so relaxing overlooking the beautiful gardens while enjoying a bottle of our favorite Chardonnay.

Cheers to a great trip to Rombauer Vineyards. I will DEFINITELY be back.

Oakville Grocery

First post of the Napa recap: It really helped that I had been to Napa before. This time I knew exactly where I wanted to go and had a pretty good idea of where things were. It is also nice going with a crowd of people that are easy to travel with, down for whatever and know a thing or two about the stretch of wineries down 29.

One place we checked out last year and made it a point to return to this year was Oakville Grocery.

It's a fun little market place with fine wines and cheeses, pre-made and made to order snacks, salads and sandwiches, an espresso bar among other things.

We love checking the place out - we usually buy a couple of things to have a "at home happy hour." Now they have this cute local and organic farm stand out front.
Heading to Napa?...check it out :)

Where wine flows like water

Heading back, back to Napa, Napa!

Remember last year? I was totally Chippin' out, finding new treats and some eats!

Well, I just got back from my second Napa trip! I can't wait to fill you in on some of my favorite dinner spots, wineries and our quick day trip to San Fran! Stay tuned.

Snack Sack- Week 2

Hey guys! Snackin' again...as per usual. This week I am really trying to hone in on my inner-fruit love. I obviously went baserk at the farmer's market last week and had to deal with the consequences...strawberries at [almost] every meal! I give you week 2 snacks...

I am proud to report that today's strawb and grape snack mix (just grapes and strawberries halved with a drizzle of lemon juice) will mark the last of the strawberries! I am forever thankful for the delicious vitamin C packed boogers but I must admit, I won't miss eating them with breakfast tomorrow morning ;)

Picked up an orange at lunch for sometime this week too!

Once I pick one snack or have purchased a specific fruit in bulk (case in point: strawberries) I will try and snack on them all week; this way I can avoid being wasteful!

Snack Sack

Since I am your Smart Snacker, I thought it would be fit to start off with a weekly Snack Sack post. The thought would be that you get a feel for good snacking foods/ideas that you could hopefully incorporate into your daily routine. So I give you my snack from last week...

Obviously, the apple (small; ~ 80 calories) only lasted that day but the almonds have lasted throughout the week. They are a great, satisfying snack that curbs hunger and provides energy. At one ounce per serving I was able to fuel up for under 200 calories.  

Smart Snacker- Snack Sack Rule of Thumb: try and keep a piece of fruit around everyday...you will see my snacks usually contain grapes, bananas, apples, oranges or berries!

When life gives you strawberries...

...get in the kitchen and be creative! Nuff said.

Quite the predicament to be in, huh? I have so many strawberries- I obviously have no self-control when it comes to shopping at the Farmer's Market! Go figure!  

So, I give you...

Strawberries 10 ways:
1. Salad topper (spinach, blue cheese, candied walnuts and berries...YUM)
2. Slim strawberry shortcake (angel food cake topped with strawberries and nonfat whipped topping)
3. By themselves (no sugar sprinkle even necessary)
4. On top of hot cereal
5. On top of cold cereal
6. In a smoothie
7. Yogurt parfait
8. Edible breakfast garnish
9. Strawberry mojito (make it skinny- mix club soda with splenda or sugar-sub of your choice)
10. Chocolate covered

STILL have some left? Freeze 'em!

Quick Care Tips:
When purchasing: look for vivid red color, should not be wet or moist, choose smaller berries when possible and they should not be mushy or have whithered leaves.
Cleaning and Storing: wait to wash until you are ready to consume them; refrigerate.

The Skinny: 1 cup serving (whole) 46 calories, 0 mg cholesterol, 11 gm carbohydrates, 3 gm fiber, 7 gm sugar, 1 gm protein

To Detox or Not To detox?

I have forever been asked the same question; To Detox or Not To detox? Personally, this question aggravates me. Nutrition is always in the news with new trends, must-try diets and common misconceptions on whether or not you should do "this" or "that" to be "more healthy." So let's clear up the myth :"You must detox to clean your gut."

This notion has gained a lot of press thanks to celebrities proclaiming the benefits of a “detox” or “cleanse” diet program in popular magazines and on national TV. I think with all of the talk of benefits or personal testimonials revolved around this notion, it has left consumers confused.

Most of your popular detox programs involve diets, fasts, supplements, and enemas that claim that the body needs help detoxifying itself of its toxins. The real fact is that the human body is well equipped with its own detoxification system: the lungs, kidneys, colon, lymphatic system, and liver. It has been found by the Natural Standard, an organization that analyzes and validates scientific data on integrative medicine, there is insufficient evidence to support the validity of detox procedures and the idea that people can release toxins stored in organs and fatty tissues by changing their diet.

You can detox your body naturally by drinking plenty of water (at least 8-10, 8 oz glasses of water), consuming a diet rich in whole grains and fiber as well as, fruits and vegetables.

Cheers!

Get more from what you Eat- The 411 on Super foods

There are an abundance of foods that we consume daily that can provide essential vitamins, minerals and nutrients for optimal health. Foods that may promote additional health benefits beyond that of basic nutrition are coined functional or super foods. Super foods are multitasking foods that may provide multiple disease-fighting qualities while filling you up with taste good nutrients but without adding all the excess calories. Fight disease, stay satisfied and waist-line friendly? Why not! Super foods are recommended in the diet to prevent or reduce inflammation, lower total cholesterol, and lower blood pressure, help protect against heart disease and cancer while promoting digestive health.

Some of my favorite super foods to try in your diet:
-Beans/lentils/legumes: good for your heart; loaded with colon-cleansing fiber for good digestive health. Research has shown that fiber may also help lower cholesterol.
-Berries (blue, rasp, acai): loaded with antioxidants, fiber, low in calories and high in water . Help control your blood sugar and keep you full longer with the fiber.
-Green leafy vegetables/Spinach/Kale/Broccoli: packed with Vitamins A, C and K. Bone-building and immune boosting side dish.
- Red/Orange vegetables (sweet potato, tomato, carrots): promote eye health and decrease risk of age-related eye decline/ degeneration and cataracts.
-Salmon (and fatty fish): providing omega-3 fatty acids for optimal heart health. Two servings (3 ounces) per week are suggested.
-Nuts: filled with protein, heart-healthy fats, high fiber and antioxidant qualities (inflammation reducing), and perfect for snacking. Pistachios, almonds, peanuts, walnuts or pecans can all be enjoyed just remember the key is portion control.
-Low-fat or fat-free yogurt: high in protein, potassium and calcium; enriched with probiotics for digestive health. Consult your food label for varieties containing Vitamin D for added bone health.
-Eggs: quality protein, 12 vitamins and minerals including choline, which is good for brain development and memory. Now you know what to eat before a big test or presentation.

Having a diet that consists of fat-free or low-fat diary, whole fruits and vegetables, complex carbohydrates (whole grains) as well as, lean protein will help meet the recommendations and guidelines for all Americans according to the 2010 Dietary Guidelines for Americans.

Remember the key is always portion control. Regardless of the fact that these are healthy, nutritious foods, everything in moderation is essential to a healthy weight and optimal well-being. Too much of a good thing is not always best either!

It could pass as sushi!

Hey guys- Happy April! Obviously, I am a little behind on the posts for April...but man it started with a bang and kept on running! I thought I would share a quick, SIMPLE, healthy recipe that I did for a cooking demo last week at work; I did this demo to round out the end of March aka National Nutrition Month. The theme this year was eating right with color. This is a simple way to add a ton of color in the way of vegetables to your lunch or the next party you attend...

It's a Veggie and Hummus Pinwheel that could pass as sushi!

 

Quite impressive...right?

Perfect for a lunch box or as an appetizer at a cocktail party!

Veggie and Hummus Pinwheels

Serves 4
Ingredients:
4 Tbsp hummus
1/8 C. Tomato
2 spinach or tomato tortilla
1/8 C. Red onion
¼ yellow pepper
1/8 C. Spinach
¼ of a cucumber
2 Tbsp Garlic-basil cream cheese

Directions:
1. Spread cream cheese out on tortilla and then spread layer of hummus over cream cheese.
2. Chop all vegetables and lay flat covering all hummus.
3. Roll tortillas up jellyroll style. Cover with plastic wrap and refrigerate for 2 hours.
4. Remove from refrigerator and slice at ¾ inch intervals. Arrange on tray and serve.

Nutritional analysis (per wrap): ~ 250 calories, 7.5 gm fat, 1 gm protein

For the love of Fiber!

Being that we discussed the benefits of our complex carbohydrates, abundance of nutrients including our filling fiber, provided by the Sweet Potato, I am glad to share this new research I have stumbled across.

I am sure that you have heard lots in the news, magazines and through word of mouth that fiber is good stuff. Healthy, important in a healthy lifestyle and can reap some great benefits. Well, it has been known that fiber is good for lowering cholesterol. It's bulking-agent qualities and ability to cleanse the colon has been the "ah-ha moment" of good health. While cholesterol builds in the arteries making it hard for the blood to flow to the heart, the fiber can come in and help clear the cholesterol making way for good blood circulation and in turn lowering one's risk of a heart attack. Sounds like a little wonder, that fiber.

Now research is being done on the affect that fiber has on cardiovascular health...so for the love of fiber- read about it now in USA today!

How do you know if your getting enough fiber in your diet?
The current recommendations for fiber are based on gender; up to 38 grams of fiber per day for Men and up to 25 grams of fiber per day for Women.


What foods contain fiber?
- Fruit (berries, apple/pear with the skin, bananas, prunes, raisins)
- Whole grains (whole wheat breads/pastas, bran, barley, oatmeal, popcorn, brown rice and oat bran)
- Legumes, nuts & seeds (split peas, lentils, sunflower seeds, almonds)
- Vegetables (potatoes with skin, raw vegetables)

For exact an exact count of fiber grams and high fiber foods see The Mayo Clinic's Suggestions.

Potato, Patato

So I am beyond sure that there has been a time or two that someone has told you to eat a sweet potato instead of a white/russet potato...am I right?

Potato, Patato? The Sweet versus the Russet.

This could seem pretty bais because I LOVE sweet potatoes but I will try not to take sides. Just know I could eat sweet potatoes everyday. I could eat them any way...mmm.

So to clear up your potato confusion...

Sweet Potato (with the skin): loads of vitamin A, C, B6, dietary fiber, iron and potassium among other nutrients. The only problem with writing about the benefits from sweet potatoes is the fact that it could take 10 minutes, this whole blog post and be too much to read; in that case, I'll touch on the basics! The sweet potato can definitely boast about it's antioxidant qualities, anti-inflammatory nutrients, and blood sugar-regulating nutrients. Mash 'em, bake 'em, puree 'em, chip 'em, roast 'em or stick 'em into another dish! 1 cup has roughly 95 calories.

Russet/White Potato (with the skin): Well it obviously doesn't have the beta-carotene hue that it's friend has...it does have some great nutrients (Vitamins C and B6, potassium and dietary fiber). The good, old comfort food shouldn't always get the snuff, it is a good low fat, cholesterol free starch that can make a great accompaniment in a dish. Just know most of the nutrients are always found in the skin; Fresh potato skin as well as flesh are good source of antioxidant vitamin; vitamin C. When consuming vitamin C in the diet daily, it may help the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.  I cup has roughly 132 calories.

Tonight I had my favorite of the two... 

Sweet Potato Chips

Preheat oven to 450*. Chop into chips. Line the soliders on a baking sheet. Spray them with nonstick spray (sans the calories/fat). Bake for about 20 minutes- watch 'em good. Remove and enjoy!

So delish, Not So nutrish

Hey guys! Coming back from a HUGE weekend of fun, excitement and accomplishments! More to come on that later...

So as I promised, Greek yogurt news first! Last week I sampled my Stony field Greek Cherry Yogurt. Okay guys, more often than not it's an issue of brand loyalty for me but this time I thought new Greek yogurt out? must try it! Well the truth is I loved it; it was creamy, satisfying, flavorful and filling; all the qualities you look for in a great snack. Well, turn it over to the nutrition facts label and it's another story [unfortunately]. So delish but not so nutrish...

Despite the fact that there is a great amount of healthy qualities I have a hard time outweighing them with the whooping 26 grams of sugar! Compared to the other leading Greek yogurt brands (Chobani, Yoplait, Okios, Dannon), this brand does have the highest calories and least amount of protein per serving (whomp, whomp). In Stony field's defense, this is the 2% Greek so it will have more fat and the serving size of the container may vary among distributors. Even still, the flavor was out-of-this-world delicious...so it could be supplemented for your usual dessert craving during the week!?

To put it in perspective for ya: This has the equivalent of about 2.5 doughnuts or 1 snicker bars worth of sugar! Ouch.

Smart Snacker conclusion? Instead of a weekly snack this looks like it will move to the monthly treat or dessert alternative...What are your thoughts on the product?

PS- Yoplait has a coupon...print one today :)

Never Have I Ever...

Eaten a Kiwiberry! Have you?

Sweeter than a kiwifruit, these little grape or berry looking boogers can be eaten WHOLE. No need to peel or pick out seeds just start poppin'! What's the nutrition on a kiwiberry look like? For 3.5 oz serving it runs you 77 calories, 3 gm fiber, 7.6 gm sugar and loads of vitamin C...

I am very, very intrigued.

Heaven

I think I died and went to heaven the moment I set foot in North Raleigh's new Whole Foods. In case you're in the area and haven't got around to seeing it yet, fear no more! I completely became a freak paparazzi once I broke through the front doors and managed to get out with some great pictures! It's absolutely AWESOME, especially if you're a foodie [like me] and love shopping in these kinds of places :)

Bountiful selection of fresh [delicious looking] produce. It was hard to walk in the store an hour before work and not be able to leave with grocery reusable bags full of good Whole Foods (pun intended)!

Colorful olive bar, fresh salad bar, baked goods, produce, tons of new things to try; a isle 10 miles long of nut butters and oils! Obviously I was pretty impressed ;)

...And did you seriously think I wouldn't find SOMETHING to buy?

A little "lunch box" never hurt anyone ;)
Especially some kale salad, quiona salad, cabbage crunch salad, roasted chickpeas & fresh berries!


Locals, have you been yet? locals or not...What's something new you've tried at your favorite grocery store?


PS- we are three days out from my first half marathon people! I'm FREAKING.