Nutrition Myths

Kitchen Tips

Little tips that can help around the kitchen:

• After handling foods with strong odors such as onions, rubbing your hands with either fresh coffee beans or a stainless steel spoon will remove the smell.
• If you have over-salted a soup drop in a potato, it will absorb the excess salt. 
• To remove extra grease that builds up on top when cooking foods such as meatballs in marinara sauce, placing a leaf of lettuce over the top and then lifting it removes some of the oil. 
• When boiling eggs, add a pinch of salt to the water to avoid having the shell crack.

• A bit of salt in airtight containers prevents an odor from building up in it.
• If a pot of rice has burned, place a slice of white bread on top for 5-10 minutes to help remove the burnt flavor. Avoid scrapping any rice from the bottom.
• Rub vegetable oil on your hands when cutting chili peppers to counter your skin absorbing the spicy oils
• To test the freshness of an egg, place it in a pot of water. If it sinks to the bottom it is fresh, if it floats up it is past its fresh date.

• Try to store bananas away from other fruits and vegetables because it emits high levels of ethylene which promotes ripening. This makes produce go bad quicker.
• To clean crevices in pots or containers, fill it with water and drop in Alka-Seltzer. The reaction will ease cleaning. 
• Apply either mustard or toothpaste when you burn yourself in the kitchen. It relieves some pain and minimizes blistering.
• Add some rice to the container in which you keep your salt to keep it from clumping.
• Keep lettuce in a closed bag with a paper towel to lengthen the time it remains fresh.
• To reuse oil without keeping the flavors of what was cooked before, cook 1/4 inch of ginger in it.

Life Hacks

Fitness Myths

Fat Burning

Here are a few tips to maximize fat burning during your work outs:

• Jogging/running at least 4 hours a week increases fat burning even when not working out. 
• Working out harder in the beginning half of your work out increases fat burning by 23%
•  During resistance training, lift weight slowly to build greater strength. Using free weight over machines activates the use of more muscle fibers. 
• Work out in intervals of high intensity and low intensity during cardio. Doing several cycles of alternating between intensities burns more calories. Adding weight during cardio (like putting on a weight vest or carrying dumbells) also helps.
• Listen to fast paced music while running to keep up a quick speed.
• Exercising with kettle balls for 20 minutes can burn about the same amount of calories as running a 6 minute mile
• Doing strength training before cardio burns more fat during a workout. Not pausing between strength exercises also torches extra calories and boosts endurance.
• Bump up in weight and decrease reps

 

• Have high protein meals especially for breakfast and lunch. For dinner have a smaller meal since you won't be burning many calories before bed.
• Consume at least 1,200 calories a day to assure that your body does not enter starvation mode. When dieting, do not cut your intake drastically so that metabolism does not drop. Make a gradual change.
• Limit meals to no more than 600 calories
• Include monounsaturated fats (good fat) like olive oil, avocados in your diet
• Substitute fruit juice for the actual fruit to skip out on added sugars
• Make sure to have your daily recommended intake of vitamin C and D. Vitamin C (400-500 IU/day) helps burn fat and vitamin D (800 IU/day) aids in losing it.
• Sleep for an average of 8 hours straight.

Fastest Fat Burning

National Sandwich Day

Sandwiches! Loved and easily made by all! With diverse ingredients that can be combined in infinite variations you can always create a satisfying meal without boring your taste buds. Here are a few healthy sandwiches that you can choose to try out today.


Grilled Eggplant Panini 

Ingredients (4 servings):

• 2 tablespoons reduced-fat mayonnaise
• 2 tablespoons chopped fresh basil
• 2 tablespoons extra-virgin olive oil, divided
• 8 1/2-inch slices eggplant, (about 1 small)
• 1/2 teaspoon garlic salt
• 8 slices whole-grain country bread
• 8 thin slices fresh mozzarella cheese
• 1/3 cup sliced jarred roasted red peppers
• 4 thin slices red onion

Nutrition per serving: 337 calories; 16 g fat ( 6 g sat , 6 g mono ); 22 mg cholesterol; 36 g carbohydrates; 12 g protein; 7 g fiber; 659 mg sodium; 353 mg potassium.

Follow Link for Prep Instructions
Recipe Link


Blackened Salmon Sandwich

Ingredients (4 servings):

• 1 pound wild salmon fillet, skinned and cut into 4 portions
• 2 teaspoons blackening or Cajun seasoning
• 1 small avocado, pitted
• 2 tablespoons low-fat mayonnaise
• 4 crusty whole-wheat rolls, split and toasted
• 1 cup arugula
• 2 plum tomatoes, thinly sliced
• 1/2 cup thinly sliced red onion

Nutrition per serving: 404 calories; 14 g fat ( 3 g sat , 6 g mono ); 53 mg cholesterol; 43 g carbohydrates; 31 g protein; 6 g fiber; 748 mg sodium; 775 mg potassium.
 Follow Link for Prep Instructions
Recipe Link


Hot Chile Grilled Cheese

Ingredients (4 servings):

• 4 poblano peppers
• 1 14-ounce can pinto beans, preferably low-sodium
• 3 tablespoons prepared salsa
• 1/8 teaspoon salt
• 1/2 cup shredded Monterey Jack or Cheddar cheese
• 2 tablespoons low-fat plain yogurt
• 3 scallions, sliced
• 2 tablespoons chopped fresh cilantro
• 8 slices sourdough bread

  Nutrition per serving: 415 calories; 6 g fat ( 3 g sat , 1 g mono ); 13 mg cholesterol; 70 g carbohydrates; 0 g added sugars; 19 g protein; 9 g fiber; 761 mg sodium; 307 mg potassium.

Follow Link for Prep Instructions
Recipe Link

Cartoons

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Healthy Halloween

In the spirit of Halloween here are a few recipes I have found to keep the holidays healthy and delicious!
- Follow the recipe links for instructions on how to prepare the dishes

Spiced Pumpkin Biscuits

Ingredients:

• 9 ounces all-purpose flour (about 2 cups)
• 2 1/2 teaspoons baking powder
• 1 1/4 teaspoons pumpkin pie spice
• 1/2 teaspoon salt 
• 5 tablespoons chilled butter, cut into small pieces
• 1/3 cup fat-free buttermilk
• 3/4 cup canned pumpkin
• 3 tablespoons honey

Nutritional information per serving (1 biscuit):

• Calories: 122
• Fat: 4.3g (Saturated fat 2.6g, Monounsaturated fat 1.1g, Polyunsaturated fat 0.2g)
• Protein: 2.3g
• Carbohydrate: 18.9g

Recipe Link


Quick Minestrone

Ingredients:

• 1 tablespoon vegetable oil

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• 1 cup chopped onion
• 2 garlic cloves, minced 
• 6 cups vegetable broth
• 2 1/2 cups (3/4-inch) cubed peeled butternut squash
• 2 1/2 cups (3/4-inch) cubed peeled baking potato
• 1 cup (1-inch) cut green beans (about 1/4 pound)
• 1/2 cup diced carrot
• 1 teaspoon dried oregano
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt 
• 4 cups chopped kale
• 1/2 cup uncooked orzo (rice-shaped pasta)
• 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
• 1/2 cup (2 ounces) grated fresh Parmesan cheese

 Nutritional information per serving (1.5 cups):

• Calories: 212
• Fat: 5g (Saturated fat 1.6g, Monounsaturated fat 1g, Polyunsaturated fat 1.2g)
• Protein: 9.6g
• Carbohydrate: 36g  

 Recipe Link


 Chocolate Crunch

Ingredients:

• 1 cup Wheat Chex cereal, (2 ounces)
• 1 cup pretzel sticks broken in half, (2 ounces)
• 1/4 cup salted roasted almonds, (2 1/2 ounces)
• 3 tablespoons bittersweet chocolate chips, melted

Nutrition information per serving (3/4 cup): 

• Calories: 218
• Fat: 8 g (Saturated fat 2g, Monounsaturated fat 3g) 
• Carbohydrates: 35g 
• Protein: 5g

 Recipe Link