Making Healthy Quick and Easy: Sheet Pan Suppers

I’ve been making a lot more “sheet pan suppers” lately, as these are quick and easy and involve the three necessary nutrients to fill out the plate: carbohydrate, protein and non-starchy vegetable. These are easy to prep the day before on the sheet. Then when you get home, take the sheet out of the fridge while the oven is preheating and have a meal worthy for all taste buds in about 30 minutes.

Here are some of my best sheet pan supper tips:

  • Use the largest cookie sheet/pan you have, preferably from heavy-gauge aluminum or steel. I find these help foods to brown better.
  • I’m all about easy and quick cleanup, so make sure to line the pan you choose with foil and spray with a nonstick cooking spray.
  • Pick your protein. If you are going to use a protein that is larger than the rest of your food, I like to cook it for about 5-10 minutes before putting the rest of the ingredients on the pan.
  • Place the rest of the ingredients in a single layer, cut about the same size so they will roast properly.
  • Season the ingredients according to the recipe or your discretion.
  • Make sure protein is cooked to the proper temperature.
  • For leftovers, use the foil from the pan to wrap the food up in, and then reheat in oven later.

This pan roasted chicken and vegetable meal is one of my favorites. Like I said, I usually put everything on the pan the night before and leave it in the fridge until the oven is preheated the next day. Try it for yourself!

If you are interested in starting with just roasted vegetables, print off our handy Roasting Vegetables 101 sheet  a guide.

Pan Roasted Chicken and Vegetable Meal
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Ingredients
  1. 6 medium red potatoes, cut into 3/4-inch pieces
  2. 1 large onion, coarsely chopped
  3. 2 tablespoons olive oil
  4. 1 tablespoon minced garlic
  5. 1 teaspoon salt, divided
  6. 1 teaspoon dried rosemary, divided
  7. 3/4 teaspoon pepper, divided
  8. 1/2 teaspoon paprika
  9. 6 bone-in chicken thighs, skin removed
  10. 6 cups fresh baby spinach
Instructions
  1. Preheat the oven to 425o F.
  2. Combine potatoes, onion, oil, garlic, 1/2 teaspoon salt, 1/2 teaspoon rosemary and 1/2 teaspoon pepper in a bowl. Toss the mixture to coat evenly.
  3. Line a baking pan or cookie sheet with foil and coat with nonstick cooking spray.
  4. Pour the potato and onion mixture onto the coated baking pan and arrange the chicken on top.
  5. Mix the paprika, 1/2 teaspoon salt, 1/2 teaspoon rosemary and 1/4 teaspoon pepper and sprinkle it over the chicken.
  6. Bake about 35-40 minutes, or until the inside of the chicken is 170-175oF and the vegetables are just tender.
  7. Remove chicken to a serving platter and keep warm.
  8. Top the vegetables with the spinach and put back into the oven to roast until the vegetables are tender and the spinach is wilted, about 8-10 minutes longer.
  9. Stir the vegetables to combine and serve them with the chicken.
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Considering Diet to Help Prevent Cancer

March is colorectal cancer awareness month, and many health care organizations are promoting scheduling regular screening for colorectal cancer, such as getting a colonoscopy.

Colorectal cancer screening targets everyone over the age of 50. Your doctor might even recommend getting screened earlier if you are at higher risk or have a family history of colorectal cancer. While you should still count on regular screenings as your best bet to prevent colorectal cancer, there are some things you can do diet-wise to help prevent colorectal cancer.

Prevent Colorectal Cancer: Diet Do’s

The best things to eat—and this applies to really everyone, not just someone trying to prevent cancer—are high-fiber whole grains, green leafy vegetables and cruciferous vegetables. The following are lists of types of these foods, so you can get an idea.

High-fiber whole grains

  • Whole wheat bread
  • Oatmeal
  • Brown rice
  • Barley

Green leafy vegetables

  • Spinach
  • Kale
  • Romaine lettuce

Cruciferous vegetables

  • Broccoli
  • Cauliflower
  • Cabbage
  • Brussels sprouts

Green leafy vegetables are important because they contain carotenoids. Carotenoids help prevent cancer by acting as antioxidants. Folate, also contained in these veggies, may offer protection against colorectal cancer, breast cancer and lung cancer.

Prevent Colorectal Cancer: Diet Don’ts

You might see a little repeat of information here from other blog posts, but only because these “diet don’ts” are pretty applicable for anyone wanting to live a healthier lifestyle. Limiting foods rich in animal fats, red meat and alcohol help prevent colorectal cancer.

Diets high in red meat have been associated with an increased risk for colon cancer. To eat less meat, think of fruits, vegetables and whole grains as the entrée at meals, with meat as the side dish. And you can drink a little, but it would be better to not drink at all. Alcohol has also been associated with an increased risk for colon cancer.

Looking for more information on colorectal cancer?

The Springfield Clinic web page for Colorectal Cancer Awareness Month has a lot of information about colorectal cancer and colonoscopies, including an article written by one of our Colon & Rectal Surgery doctors, James Thiele, MD, FACS, FASCRS, about the importance of getting screened regularly for colorectal cancer and how the colonoscopy procedure works. Check out this information and schedule your colonoscopy today!

Something to Chew Recap: Best of 2017

We had a great year discussing healthy habits, trying new recipes and making commitments to live well. As the year comes to a close, we wanted to take a moment and recap the “greatest hits” of Something to Chew in 2017.

#5 M&M’s are Football Fields

We took our readers on a journey from one end of the football field to the other, demonstrating just how far you’d have to walk to burn off a single M&M. Making a conscious connection between calories in versus calories out can help you make decisions when eating or drinking certain foods.

#4 Your Diet and Your Job: A Perfect Marriage or Recipe for Disaster?

Problem: Sometimes the influence of those around you affects your ability to stick to your diet. We offered three solutions to common work situations where you may be tempted to break your healthy eating commitment.

#3 6 Steps to Bathing Suit Confidence

The bottom line is to not let your worries of living up to magazine-cover standards overpower the fun you could be having with your friends and family. If you’re eating right and treating your body well, you’re already in great shape!

#2 5 Hidden Sources of Sugar

You already know that cutting back on sugar is a big part of starting to eat healthier. We pointed out five hidden sources of sugar you may not realize you are keeping in your diet. Examining food labels is important for making sure you are not eating too much sugar.

#1 Don’t Stress about PCOS: 5 Habits for Better Weight Management

Our readers have spoken: This was the top post for 2017! We agree; these tips are applicable to those with polycystic ovary syndrome and those just trying to manage their weight in general. Wedding good eating habits with exercise is the recipe for success when it comes to weight loss and management.

Thank you for “chewing” on these tips and tricks in 2017! Look for more health and wellness advice in 2018 as we bring on the new year!

Stay Healthy Inside and Out this Winter with these Tips

During these winter months, we often want to sit down in our stretchy clothes by the fire with something warm and comforting. And in small chunks, this is perfectly acceptable. However, vegging out too much can increase our chances of gaining weight, catching “something” that’s out there, or just feeling plain ol’ miserable.

So, to help keep up your health and sanity during the winter season, here are some of my go-to tips.

  1. Eat within one to one and a half hours after waking.

I hear a lot, “I’m not hungry in the morning” or “Breakfast food is so carb-y.”  But who says you have to eat breakfast food for breakfast?

Eating something is always better than nothing when it comes to breakfast. Try something from this list for a high-protein, low-carb breakfast:

  • an egg (hardboiled, scrambled, over easy, even in the microwave!)
  • plain Greek yogurt with honey or frozen fruit stirred in
  • cottage cheese
  • almond/peanut/cashew butter (NO Nutella®!)

I’m not against using protein supplements either, but be cautious when choosing. In addition to protein for breakfast, balance your breakfast by adding a nutrient-dense carbohydrate, such as sweet potatoes or steel-cut oats. I’ve been known to eat a sweet potato and walnuts for breakfast; it’s a sweet and protein-full breakfast. The biggest takeaway here is: It doesn’t have to be a “typical” breakfast, as long as you’re eating something nutrient rich and within an hour and a half of waking up.

  1. Fuel your body as often as every two to five hours.

Fueling your body throughout the day will keep your metabolism going and help with portion control. My problematic time is often in the afternoon. If I don’t have something to eat then, I either get “hangry” or I overeat at dinner. A couple of quick and easy snacks include: 

  • 2 tablespoons hummus + ½ cup sugar snap peas
  • 5 reduced-fat Triscuits® + 1 ounce low-fat cheese
  1. Don’t skip meals.

Even on a day when you have a larger eating episode planned, don’t skip a meal. If you go longer than three to four hours without eating—believe it or not—your metabolism starts to slow down. Your body starts working against you instead of for you. The key to remember is that “something” is better than nothing. It doesn’t have to be a full traditional meal to count as a meal. Something as simple as cottage cheese, canned peaches (canned in light syrup) and cucumber slices with ranch dressing can actually be a meal.

  1. Plan ahead.

This is the biggest challenge to most of us. I hear often, “if I just planned, it would all be better.” I like to say, “if you fail to plan, you plan to fail,” but you can have the best laid plans and have it all fall through.

But some plan is better than no plan. Start small and work up. Try laying out or prepping for breakfast, lunch or dinner for the next day. Then plan for three days a week, then a week and then work up from there. For this time of year, start with just planning for a challenging day and that will get you going in the right direction.

  1. Eat as a family

Did you know the average family meals lasts about 18 minutes? I’ve heard from many of parents that they spend over an hour in the kitchen—and for what? But, believe it or not, these 18 minutes together carry a long list of benefits.

When I say eat as a family, I’m don’t mean plopping down on the couch in front of the TV. Sitting around the table is the most beneficial. In my house, we even sit around our island some nights when I haven’t had time to clear all the paperwork off the kitchen table. But, keep the TV, phones, gaming systems, etc. off during this time.

  1. Leave food in sight.

This doesn’t mean to not put your cold food in the refrigerator, but keep it where you can see it. Store produce and other healthier foods in see-through containers at eye level in your fridge or in a pretty bowl visible on the counter. We typically eat more of what we can see, and if it looks good, it can be one less barrier to making healthy choices happen.

I also like to create a healthy snack bag with nonperishable items and leave it in my car. You may think this is crazy, but you never know what could happen on the road, especially this time of year. It never fails—my shopping takes too long or the roads are not good, and my drive home takes twice as long. Luckily, in my snack bag I have a 100 calorie pack of almonds and walnuts, protein bar, apple, cuties, and a bottle of water. It doesn’t have to be anything elaborate, but it saves calories and money from stopping somewhere and getting something to eat/drink or gorging when you get home.

  1. Ask yourself 3 questions

I encourage you to ask yourself these three questions when are you are going to the refrigerator, cabinet or food table.

  1. Am I hungry or am I actually thirsty?
  2. Am I hungry or bored?
  3. Am I hungry or just tired of dark days and winter?

If you answered “hungry” to any or all of these questions, then get something to eat. But this system will get you thinking before you start mindlessly eating.

I know this time of year can be difficult, on all accounts, in terms of eating. But maybe one or more of these tips will help you to maintain your weight, health and sanity. Happy Holidays!

Baby, It’s Cold Outside—Tips for Eating Right during the Winter Months

During the cold and dreary winter months, food can almost feel a bit lacking as we crave the summer’s bountiful abundance of fresh fruits and vegetables. But lucky for all of us, there are plenty of lesser-appreciated foods, such as root vegetables, beans, frozen fruits and vegetables—even the canned variety.

I totally get it, as the temperature outside (and in my office) continues to drop, it’s tempting to curl up with your favorite comfort food. But keeping our bodies well nourished is crucial to not only prevent weight gain but also to keep our immune systems fighting against all those pesky germs.

Meal Plan

The key to remember is: “If it’s not there, you can’t eat it.” So you’ve got to make sure these better-for-you foods that I mentioned earlier are readily available, whether that be in the house, at work or—believe it or not—in the car. How do we make this happen? Well, for starters, grocery shopping.

Maybe you’re like me and are not a fan of grocery shopping. In the winter, especially, it can be a dangerous expedition with all those bags and grocery cart! Plus, the coats, coats, coats, coats—(I’ve got 3 kids, so I feel like coats take up the whole grocery cart!)

To try and make this expedition or triathlon as painless and accident free as possible, I strive to plan our meals for the entire week. I include leftovers with this meal planning too. I list all the ingredients needed and see if I have what we need already in the cabinets or fridge. Yes, its tedious and one I do after the kids go to bed, but saves trips to the grocery store. Plus, I try to find recipes with similar ingredients for the week. For example, if you have carrots for soup, think about other ways you can have the carrots, such as roasted for a side, shredded in a salad or cooked in the slow cooker with a roast.

Meal planning is important because it saves you time and money. How many times have you made a trip in the in the snow, only to get home and realize you forgot an ingredient (or more!) meaning you have to either go back to the store, figure out something completely different—or giving up and running through the drive-thru for dinner. Planning ahead will save you the hassle!

Maybe this could be the time to try out the drive up or delivery services offered by many local grocery stores. You could also try some of the meal delivery services, but I encourage to be cautious when selecting one (and this is a whole blog most in itself).

Stock the Pantry

While it may be more expensive in the short-term, the more you have pre-stocked in your pantry/cabinets, the more things you have to get creative with later. I like to have canned beans, different kinds of rice (brown, jasmine, basmati, wild), quinoa, oatmeal and dry roasted/unsalted nuts.

Look at Sale Items

Keep an open mind to clearance grocery items. You may be surprised to find that a random item could spark an idea for a meal or snack. Out-of-season fruits and vegetables can be expensive, so watch for sales, but don’t be afraid to substitute in-season fruits or vegetables in your recipe.

Don’t Forget about Snacks

I encourage you to stock up on snacks and stash them in lots of places, especially in the car. Some examples are: trail mix, protein bars (that have at least 20 grams protein), whole wheat crackers, squeezable unsweet applesauce, unsalted/dry roasted nuts, roasted chickpeas, hardboiled eggs, string cheese, snack size bags of popcorn, hand fruits and vegetables (grapes, apples, blueberries, baby carrots) just to name a few.

So while you curl up next to the fire this winter, be thinking about how you can plan ahead, try something new and have food available—and don’t forget to eat every few hours.

 

Why is World Diabetes Day Important?

November 14th was World Diabetes Day. To acknowledge this, it is important to understand why there is a day dedicated to diabetes awareness. The burden of diabetes has quadrupled over the past decades; the World Health Organization estimates there are 422 million adults who currently have diabetes worldwide. That is 1 in 11 adults. Data from the National Diabetes Statistics Report found that in 2017, there were 30.3 million people who had diabetes, of which 23.1 million people are diagnosed and 7.2 million people remain undiagnosed.

The burden of diabetes is not just in the numbers affected but also in health costs, and, most importantly, quality of life. Diabetes is a major cause of blindness, kidney failure, heart attacks, stroke and lower limb amputations. WHO projects that diabetes will be the seventh leading cause of death in 2030. Currently, it is estimated that 1.6 million deaths were directly caused by diabetes and another 2.2 million deaths were attributable to high blood glucose in 2015 and 2012, respectively.

The above numbers are why we must focus on awareness, prevention and treatment of diabetes.

What are the symptoms of diabetes?

Diabetes can be treated. Dietary and lifestyles factors have been proven to make the largest impact on decreasing, preventing and treating the complications from diabetes. As with most progressive illnesses, diabetes onset typically goes unrecognized by the patient for a number of years, with the exception of type 1 diabetes, which is typically a sudden onset of symptoms. So what are the warning signs of high blood sugars and possibly undiagnosed diabetes?

Symptoms of hyperglycemia to look for:

  • Frequent urination
  • Frequent thirst and hunger, even right after eating
  • Extreme fatigue
  • Changes in vision
  • Sores that won’t heal
  • Gum disease, gums pulling away from teeth, red, swollen gums or changes in the way your dentures fit
  • Weight loss
  • Tingling, pain or numbness in hands or feet

How does a diabetes diagnosis happen?

When should someone consider getting screened for diabetes?

  • Are overweight (BMI >25)
  • Are 45 years or older
  • Have a parent or sibling with type 2 diabetes
  • Have ever had gestational diabetes or given birth to a baby who weighed more than 9 pounds
  • Are African American, Hispanic/Latino American, American Indian, or Alaska Native (Some Pacific Islanders and Asian Americans are also at higher risk.)

What tests will my providers/doctors order, and what will they mean?

Result A1c
Normal less than 5.7%
Prediabetes 5.7% to 6.4%
Diabetes 6.5% or higher

 

Result Fasting Plasma Glucose (FPG)
Normal less than 100 mg/dl
Prediabetes 100 mg/dl to 125 mg/dl
Diabetes 126 mg/dl or higher

 

Result Oral Glucose Tolerance Test (OGTT)
Normal  less than 140 mg/dl
Prediabetes  140 mg/dl to 199 mg/dl
Diabetes  200 mg/dl or higher

 

Your doctor will typically use two methods to confirm a diagnosis of prediabetes or diabetes.

What comes after a diabetes diagnosis?

In either case of prediabetes or diabetes, the treatment includes a healthy diet, regular physical activity, maintaining a normal body weight and avoiding tobacco. It is important to incorporate these with any medication regimen your doctor may prescribe. In fact, diet and lifestyle changes have been shown to decrease your hemoglobin A1c by one to two percent!

When you are thinking of beginning a new dietary plan, you must incorporate schedule, food behaviors, and even your favorite foods. For example, if you grew up on meat and potatoes, I would not say you could never eat those foods again. Instead, it is important to discuss healthier cuts of meat or poultry or healthier types, portions and ways to prepare potatoes. Many people think a diet is depriving yourself of food—instead think of adding new foods to portion-controlled foods you enjoy. A good guideline is the USDA’s Plate Method.

Using this method, you can incorporate a controlled amount of carbohydrate sources, while increasing your non-starchy vegetable intake. The most challenging part for most individuals is making half of your plate non-starchy vegetables. It helps to get creative with your vegetables—explore zucchini noodles, spaghetti squash pasta or even eggplant pizzas! Or, try this cauliflower rice recipe:

Cauliflower “Rice” Salad
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Ingredients
  1. Salad
  2. 12 ounces of cauliflower florets or pre-made cauliflower “rice”
  3. 1 cup cucumber, diced
  4. 1 cup grape tomatoes, cut in half
  5. 2 green onions, sliced
  6. 3 tablespoons sliced Kalamata olives
  7. Dressing
  8. 1/4 cup red wine vinegar
  9. 2 tablespoons olive oil
  10. 1/2 tablespoon Dijon mustard
Instructions
  1. Make your own cauliflower rice by placing cauliflower florets in a food processor and processing them to rice-like consistency. (Be careful not to over-process.)
  2. In a salad bowl, combine all salad ingredients.
  3. In a small bowl, whisk together the dressing ingredients.
  4. Pour dressing over salad and serve with reduced-fat feta cheese, if desired.
Notes
  1. Try cauliflower rice in other traditional rice dishes—you might be surprised!
  2. From http://www.diabetes.org/mfa-recipes/recipes/2016-07-cauliflower-rice-salad.html.
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