Something to Chew On

A Guide to Eating Right and Living Well


Leave a comment

Trying New Things With Chicken

It’s been a while since I’ve posted a chicken recipe. We’ve been eating chicken all right, but I’ve had a handful of recipe fails lately that did not make the cut to be featured on the blog. For weeks, I have been craving a solid honey mustard chicken recipe. It took me fives tries before I came out with this one, but that didn’t stop me from continuously trying to make the perfect chicken recipe. Whether your challenge is training for a ½ marathon, making strength gains at the gym or, like me, cooking new recipes… remember, taking on any new challenge can have its own set of triumphs and letdowns. It’s important to not let those set-backs get in the way of you achieving your goal and boy, am I glad I didn’t quit. My husband has already asked me to make this recipe again since finally nailing it! It’s quick, simple and can be served by itself or prepared in a salad.

Maple Honey Mustard Chicken

photo

  • 3-4 chicken breasts
  • ½ cup Dijon mustard
  • ½ cup pure maple syrup (not the generic syrup we’re most accustomed to)
  • 1 tbsp red wine vinegar
  • Salt and pepper to taste
  • 2 tbsp of fresh rosemary or 1 tbsp dried rosemary
  1. Pre-heat oven to 375oF. Lightly season chicken breasts with salt and pepper and lay in cooking dish.
  2. Meanwhile whisk together mustard, syrup and red wine vinegar. Pour mixture over chicken breasts and cook for 30-35 minutes.
  3. Sprinkle rosemary on top of cooked chicken and serve warm.


Leave a comment

Revisiting your New Year’s Goals

Previously, this year, I blogged about strategies to take your New Year’s resolutions and turn them into lifelong habits. Some of those strategies discussed included making SMART goals (Specific, Measureable, Attainable, Relevant and Time Bound), grabbing a buddy to help you along the way, not giving up too soon on your goals and sharing your journey/achievements with others. Since I am a woman of keeping my word, I am revisiting and providing updates on my goals that I established for the year 2014.

Goal #1: Consume less diet soda.

This is incredibly embarrassing to admit, but I have had at least one diet soda every day for as long as I can remember (at least 10 years, eeek!). When I was in college, I could easily consume 4-5 diet sodas/day. Since then, I have cut back to one per day; but still was unhappy with my caffeine addiction and the fact that I was consuming chemicals and sugar substitutes as a beverage. It took a lot of courage and a lot of tries, but I finally did it! I went a whole day without having any caffeine or diet soda. I did have an 8-hour headache that tempted me all day long to go to the vending machine but my persistence and will-power overcame the temptation. The second day’s headache was much more bearable and after a few days, I was completely fine. Believe me, it has been hard but I feel so much cleaner and healthier knowing that I do not need to depend on caffeine every day and more importantly that I am no longer filling my body with chemicals from the diet soda. Giving up diet soda has been a goal I have made for several years. The fact that I knew I was going to be blogging about my journey additionally motivated me to stay on track!

Goal #2: Read more and watch less TV.

I started out really well with this goal, but like most people, after a month, I reverted back to my old nighttime TV-watching habits. I found myself saying “Oh I’ll read more this summer”, but then I realized I was only pushing back my goals with the thought “someday I’ll change.” It’s important to remember that someday is not a day during the week and to start making changes, you simply need to start them today.

Goal #3: Complete a muscle-up, body weight power clean and squat 185 lbs before the end of the year.

These are all part of my fitness goals at crossfit. In order to reach strength-related goals, it’s important to have proper programming and motivating coaches. This is one of the reasons why I love my crossfit box so much. For the month of January, I was very disciplined with eating clean, good sleeping habits and stretching both at the gym and at home. While I haven’t reached my goals with my power clean and squats, I am beyond ecstatic that I did get my first muscle-up at the end of January! Performing a muscle-up was something I really never thought I would achieve because it requires so much skill and upper body strength. Knowing now that anything is possible with hard work and dedication will help me continue to set high goals for myself.

FM_005

 

Spring is a perfect time to reflect on your own habits and see how well they are fitting into a healthy lifestyle. Maybe you started out on the right foot but then fell off track a bit. With Springfield Clinic’s Illinois Product’s Farmers Market starting back up and warmer weather, this is the perfect opportunity to revisit some of your old goals and make some new ones!

 


Leave a comment

Dietitian and Husband Approved!

img_3802If you’re like me and need a go-to recipe that’s quick, easy and doesn’t take many ingredients —then this one is for you! This recipe takes a healthy spin on a classic dish.It’s gluten-free and packed with tons of vegetable servings and lean protein.It’s perfect to make on Sunday afternoons and use as lunches for throughout the week  or enjoy it with a large group of people.

Baked Spaghetti Squash

  • 1 spaghetti squash
  • 1-2 lbs of lean ground turkey
  • 1 tbsp olive oil
  • 1 small sweet onion, diced
  • Salt, pepper and garlic powder to taste
  • 1 cup of mushrooms, diced
  • 1 jar of your favorite tomato sauce (I used an organic garlic and herb tomato sauce)
  • 3 eggs
  • 1 tbsp dried basil

1. Pre-heat oven to 425oF.Cut off one of the ends of the spaghetti squash. Lay the cut end down on cutting board and cut squash in half. Scoop out seeds and lay flat sides down on baking dish. Cook for 30-40 minutes until tender and squash threads easily with a fork.

2. Meanwhile, heat oil in large skillet over medium heat. Add onion and cook for 3-5 minutes until onions become translucent. Add ground turkey and cook until no longer pink and internal temperature of 165oF is reached. Season with salt, pepper and garlic powder. Drain excess liquid and set aside.

3. Once spaghetti squash is done, use a fork to scoop out the threads into a large casserole serving dish. Add turkey and onions, mushrooms, sauce and basil and mix evenly. In a separate bowl, whisk eggs together and then mix into spaghetti squash mixture. Stir until eggs are no longer visible.

4. Reduce oven to 350oF and cook mixture for 60-75 minutes or until top layer has slightly hardened over. Serve warm and enjoy!


Leave a comment

Living and Breathing What I Teach

Living healthy, active lifestyles is not only something that I encourage on all my patients, it’s something that I value in my own life. I strive to maintain a healthy, active lifestyle, not only to set a good example for my patients but more importantly to lead a long, healthy life for myself and my family. To show proof, here is how I spent my Friday.

5:15am:Alarm clock! Yes, I did snooze for 9 minutes then quickly got up, dressed, brushed my teeth and out the door we go to Crossfit.

6:00am: CrossFit WOD

Bench Press (close grip) 4-3-2-1
    (75 lbs, 85 lbs, 95 lbs, 100 lbs)

Thruster 8 min EMOM (every minute on the minute) 3-5 reps
(4 reps @ 83 lbs)

5 Minute AMRAP- 1 Turkish get up (each arm), 3 strict pull-ups, 10 wall balls (14 lbs)
3 rounds

7:15am:1 scoop of whey protein powder + 8 oz of almond milk.

9:30am:Breakfast (in between patients) of 5 eggs whites sautéed with mushrooms and spinach and ½ cup sweet potatoes + ½ avocado. I always make my breakfast and lunch meal the night before so I am stocked up and ready for the day.

photo 2

12:30pm:Lunch. Typically I have leftovers that consists of meat and veggies but since the leftovers are used up at the end of the week, I threw together a salad and plan on cooking tonight. Salad ingredients: mixed greens and baby spinach, artichokes, craisins, mushrooms, avocado, grilled chicken and walnuts with balsamic vinaigrette dressing.photo 4

2:30pm: Snack time. Gala apple with peanut butter.

photo 5

5:00pm:Pack up and head home but not before having a little fun after clinic-hours. Who doesn’t do a handstand after work to celebrate on Fridays? I also munched on some mixed nuts on my ride home and to the grocery store.

handstand

6:30pm:Dinner is fixed. Kept it simple tonight with my rosemary herbed chicken, garlic-roasted butternut squash and garlic mashed cauliflower. Can you tell my love for garlic??

photo 3

9:30pm:8 oz of chocolate almond milk–delish!

10:30pm:Lights out. Early morning Crossfit workout and lots to do on Saturday!

Eat clean, move more, spend time with family, value your sleep and make a point to have a little fun each day!


Leave a comment

Fall – The Season of Sweet Potatoes

Taking advantage of seasonal fruits and vegetables is a cost-effective way to consume healthy and nutritious foods all year long. The sweet potato is one fall vegetable that happens to be one of my favorite starches. If you asked me a year ago if I liked sweet potatoes, I probably would’ve responded with a big “Yuck!” The first time I tried sweet potatoes was at Thanksgiving. They were smothered in marshmallows and brown sugar and in my opinion, were a mushy mess. I later tried sweet potato fries and was also very disappointed. Knowing that sweet potatoes were good for me, I was bound and determined to find a way to prepare them that was to my liking.

steamables_sweet_lgDid you know sweet potatoes are actually not related to the potato family? They are a member of the morning glory family. Personally, I enjoy sweet potatoes with my eggs in the morning or roasted with mixed vegetables as a side dish for lunch and dinner. My favorite way to spice them is with garlic, sea salt and pepper. However, most people prefer using cinnamon, nutmeg or cloves. Sweet potatoes served with egg whites also make an excellent post-workout snack. If I’m in a rush, I grab a bag of steamable sweet potatoes at the supermarket and can have a quick side dish on hand in a matter of minutes.

A small sweet potato (about 5 inches long or about 1 cup) contains 112 calories, 2 grams of protein, 3.9 grams of fiber and is also a good source of potassium and Vitamin C. Sweet potatoes are most known for their content of Vitamin A and the antioxidant, beta-carotene which is excellent for skin and eye health. Beta-carotene is found within the deep orange pigment of the sweet potato. Other sources of (orange-pigmented) beta-carotene include carrots, pumpkin and squash and it is also found in green-pigmented vegetables such as spinach, broccoli and kale. Beta-carotene is best absorbed when it is consumed with a small amount of fat. This can be easily accomplished if you use a small amount of olive oil when sautéing or roasting your sweet potatoes. They also are a good source of Vitamin B6 which is essential for red blood cell formation and protein metabolism.

Using sweet potatoes in unconventional ways is a great method for consuming nutrients, especially for individuals with food allergies.  Here is a kid-friendly, gluten-free and dairy-free recipe for making:

Sweet Potato Pancakes

  • 2 small sweet potatoes
  • 2 eggs
  • 1/2-1 large banana
  • ¼ tsp baking soda
  • Pinch of salt, cinnamon, nutmeg and ginger
  • Canola, olive or coconut oil (for cooking)
  1. Wash and pierce potatoes with a fork; cover with a paper towel and microwave for 5-6 minutes until soft.
  2. In a food processor, add the scooped out portion of the flesh of the sweet potatoes, eggs and ½ – whole banana (for sweetness) and puree until smooth.
  3. Add baking soda and spices, to taste.
  4. Heat oil on skillet over medium heat. Scoop ¼ cup batter onto skillet and cook 2-3 minutes on one side. Flip carefully and cook an additional 1-2 minutes on other side.
  5. Serve with fruit, yogurt or your favorite breakfast protein for a balanced breakfast or serve by itself for a healthy, sweet treat.

A zesty way to roast potatoes in the oven:

Baked Spicy Sweet Potato Wedges

  • 2 sweet potatoessweetpotatowedges
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp chipotle powder
  • 1/8 tsp turmeric
  • 1 tsp salt
  • 1 tsp pepper
  • Juice of 1 lime
  • Olive oil (1-2 tsp)
  1. Preheat oven to 350oF.
  2. Slice potatoes into even wedges.
  3. Combine spices in a small bowl. In a larger bowl, add potato wedges and drizzle with olive oil. Add spices and lime juice; lightly toss together.
  4. Spread potatoes on baking sheet and bake 30-35 minutes, turning half-way through.
  5. Enjoy!

 

**Extremely high intakes of Vitamin A can lead to toxic levels in the body. Please consult with your physician if considering taking a Vitamin A supplement.

 


2 Comments

Healthy Recipe – Creamy Baked Pumpkin Risotto

CreamyBakedPumpkinRisotto

Ingredients:

  • 5 cups low-sodium chicken or vegetable broth
  • 2 cups arborio rice
  • 2 cups pumpkin or butternut squash, small diced
  • 1 1/2 cups canned pumpkin puree (not pumpkin pie filling)
  • 1/2 cup medium yellow onion, minced
  • 1/2 cup finely chopped fresh basil
  • 1/4 cup finely grated parmesan cheese
  • 2 tablespoons mascarpone cheese
  • 2 tablespoons olive oil
  • Pinch of salt and pepper
  • 1 tsp extra virgin olive oil

1. Preheat oven to 400oF and arrange a rack in the middle.

2. Combine broth, rice, squash, puree, and onion in a 3-quart baking dish, season with salt and freshly ground black pepper, and stir to evenly combine.  Cover tightly with aluminum foil and bake, stirring occasionally, until most the water has been absorbed and rice granules are puffed, about 35 to 30 minutes.

3. Remove from oven, stir in remaining ingredients, season to taste and serve. Serves 6.

Nutrition Information: Calories: 269.Total Fat: 11 g. Saturated Fat: 4 g. Sugar: 3 g. Fiber: 2.5 g. Cholesterol: 12mg. Sodium: 253 mg. Total Carbohydrate: 36 g. Dietary Fiber: 2 g. Protein: 9 g.

-www.foodnetwork.com- Recipe courtesy of Aida Mollenkamp; 2012 Television Food Network G.P.

 


Leave a comment

Holy Guacamole!

Avocado on whiteYes, one of my favorite fruits is the avocado. In fact, I eat half an avocado almost every day. If I don’t slice it on top of my eggs in the morning, it usually tops a salad later on in the day. Historically, avocados have had a bad reputation because of their high fat content. We now know the fat found in avocados and other plant-based foods like nuts, peanut butter and oils is actually very good for us!

Avocados are a good source of monounsaturated fat, specifically omega-9 fat that can also be found in olive oil, canola oil and nuts/seeds. The reason it is important to include these healthy plant-based fats in our diet is because monounsaturated fatty acids (MUFAs) can actually help lower bad cholesterol and raise good cholesterol. Reducing the bad cholesterol level can help reduce one’s risk for heart disease. Research also indicates that this type of fat can also help insulin levels and blood sugar control, which is very important for those with diabetes. MUFAs also help our bodies absorb specific vitamins. These are just some of the reasons why fat is important in our diet.

Avocados also contain antioxidants, such as lutein and zeaxanthin, which are important for their role in eye health. This green fruit is also a good source of fiber and potassium. An avocado is ripe for eating when the skin gives gently when pressed on. If you buy a hard avocado, it will usually soften within a few days. There are many varieties of avocados and they ripen at different times of the year. This is why avocados are in season all year long! Avocados are a mildly sweet fruit and can be combined in many traditional dishes. Here are few ideas to get the molé rolling:

  • Slice avocados and add to your favorite breakfast egg dish (omelet, scrambled, frittata, over easy)
  • Add slices of avocados on top of sandwiches or salads.
  • Mash ½ avocado on 1 slice of whole wheat toast and top with 1 egg and low-fat cheese for an on-the-go breakfast.
  • Top whole grain cracker with avocado slice and smoked salmon for a delicious appetizer.
  • Create delectable salsas by combining avocado slices, tomato chunks, onion, black beans or corn kernels with cilantro, lime juice and salt and pepper to taste.

Remember “fat-free” and “low-fat” products are often more processed and contain higher amounts of sodium and added sugars. Consuming only fat free products may put your body at risk for becoming deficient in certain vitamins and essential fatty acids. However, consuming too much fat (even the good kind) can lead to excessive caloric intake. A healthy fat intake level is achieved when 20-35% of total calories consumed come from good fat sources. Monounsaturated fats are one of the foundations of the Mediterranean diet, which in most studies has been linked to lower rates of heart disease. Check out this Mediterranean semi-gourmet sandwich http://www.tastespotting.com/features/green-goddess-grilled-cheese-sandwich-recipe for a great Sunday brunch idea!

For even more ways to incorporate avocado into your diet, Check out these amazing recipes adapted from www.theamazingavocado.com

Avocado and Citrus Salad with Dijon Avocado Vinaigrette http://www.theamazingavocado.com/recipes/avocado-and-citrus-salad-with-dijon-avocado-vinaigrette/

Portabella Burgers with Avocado Spread http://www.theamazingavocado.com/recipes/portabella-burgers-with-avocado-spread/

New York Breakfast Pizza http://www.theamazingavocado.com/recipes/new-york-breakfast-pizza/

Have you ever heard of a BLT stuffed avocado? Neither have I until I came across this fantastic twist on an old classic: http://www.farmgirlgourmet.com/2013/01/blt-stuffed-avocado.html

**For healthy recipe substitutions, choose mayonnaise that has been made with olive oil and use whole wheat bread instead.


Leave a comment

April Fool- A Healthy Sweet Tooth Snack

Illinois Products Farmer’s Market Recipe Series: April Fool

Made by: Amanda Figge, Springfield Clinicaprilfool

Ingredients:
• 1 cup strawberries
• 1/4 cup granulated sugar substitute
• 2 tsp. fresh lemon juice
• 3/4 cup fresh or frozen raspberries
• 1 cup heavy cream, whipped
• Whole berries for garnish

Directions:
Put strawberries in a small saucepan.

Add 1-1/2 tablespoons of granulated sugar substitute and 1½ teaspoons of lemon juice.

Cook on high just until the mixture starts to boil.

Turn heat to medium and stir frequently, mashing berries with a spatula, to keep from burning or sticking to the bottom of the pan.

After about 15 minutes, most of the liquid should be cooked off.

When you reach your desired consistency, let it cool and pour into a container to refrigerate.

For raspberry sauce, combine raspberries, 1-1/2 tablespoons of sugar substitute and 1/2 teaspoon of
lemon juice to a boil. Let thicken and cool slightly.

Press mixture through a fine strainer. This will take patience and about 20 minutes of mashing, but you will be rewarded with a rich, seedless sauce.

Discard seeds.

For each fool: Put 2 tablespoons of cooked strawberries at the bottom of a cocktail glass.

Whip the cream with the remaining sweetener.

Put 2 tablespoons of whipped cream in each glass.

Add 1 tablespoon of the seedless raspberry sauce. Top with more whipped cream. Garnish with whole berries.

Check out video of Amanda Figge making this recipe at: http://wics.com/news/features/recipes/videos/stories/vid_51.shtml

 


Leave a comment

It’s Farmers’ Market Time!

Posted by Springfield Clinic

Springfield Clinic is proud to serve as the title sponsor for the Illinois Products Farmers’ Market!

For the second year, Springfield Clinic is the title sponsor for the Illinois Products Farmers’ Market. Beginning today, you can visit the Commodities Pavilion (across from the Grandstand) each Thursday for fresh, local produce, and products made in Illinois using Illinois ingredients. Area vendors sell fruits and vegetables straight from the farm, delicious homemade baked goods, chemical-free soaps and lotions, even locally produced beer and wine and so much more.

Tonight, join Amanda Figge, registered dietitian and your Something To Chew On bloggess herself, as she discusses family nutrition. Springfield Clinic will offer health screenings as well as educational programs related to nutrition, fitness and wellness. We will also be on hand every week with our healthy recipe.

Join us at the Illinois State Fairgrounds every Thursday! Find out more at SpringfieldClinic.com/FarmersMarket.

This weeks healthy recipe is:

Broccoli and Walnut Salad

Broccoli and Walnut Salad

Watch Amanda make the recipe of the week on WICS!

 

Follow

Get every new post delivered to your Inbox.

Join 3,684 other followers