Alternatives to frying

Many of us grew up with fried foods, and we all know they bring a sense of comfort, can be a quick and easy way to fix the main dish of your meal and are so very yummy! However, fried foods are not the most beneficial for your health. We know now that not all fats are created equal: healthier fats (monounsaturated, polyunsaturated, natural saturated) are better for you and even desirable compared to unhealthy fats (trans fat). Frying food can eliminate everything that’s healthy about a food, so here are some terrific alternative cooking methods to frying.  

Sautéing/Stir-frying

This method of cooking can be quick and easy and give foods an enriched flavor. Plus, a lot more nutrients are saved through sautéing or stir frying. Sautéing involves cooking food, typically vegetables and proteins in a pan over high heat with oil (extra virgin olive oil, coconut oil, avocado oil, butter), liquid (broth or water added 1-2 tablespoons at a time to cook and brown food without steaming) or homemade sauce. Stir-frying is similar, except the food is cooked at higher heat and faster speed. It needs to be constantly stirred and tossed so it doesn’t burn.

Roasting/Baking

I recommend this form of cooking when you’re trying a new protein or vegetable. Roasting or baking caramelizes food with a dry heat, creating a sweet and savory flavor out of the natural sugars of the food. Season the food, add oil if you want, put on an aluminum foil-lined baking sheet and put in the oven.

What’s the difference between roasting and baking? Meats or vegetables that are a solid structure are roasted. Foods that don’t start as a solid structure (muffins, cakes, casseroles) are baked.

Braising/Stewing

Braising and stewing are best done with heartier vegetables and lean proteins, as the foods become soft and tender and full of flavor. You can braise in water, broth or any flavorful liquid. Put everything in a pot and cook over low heat for several hours. For the most flavor, I recommend sautéing the vegetables before adding them to the liquid. You can also use this cooking method in a slow cooker.

Grilling

I used to be afraid of grilling, as it’s easy to cook the outside and not the inside, especially with lean proteins. But, with practice, I’ve gotten much better at it. Grilling can provide a rich, deep, smoky flavor to all your foods, and vegetables caramelize as well while getting crispy. Marinate, season and place on the grill to cook. With vegetables, so they don’t fall through the slits, wrap in oiled aluminum foil.

Steaming

When I recommend steaming, many people think of bland and stringy food. However, when done right, food, especially vegetables, can become tender and flavorful while keeping most of their nutrients. Delicate foods, such as most vegetables and fish, are good candidates for steaming, but there are other possibilities. I recommend steaming over the stove or in the microwave.

Whichever method you choose to prepare your foods—if it’s not frying, it’ll be beneficial to not only your health, but also your waistline!

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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Recap: Try a “Non-Resolution”

It’s Throwback Thursday and the first anniversary of making a “non-resolution.” You may or may not be anxious to hear how my January went, but I’m going to share anyway. So here’s a little recap about my non-resolution.

STEP 1: COME UP WITH THE DEFINING WORD OR PHRASE FOR YOUR YEAR.

I encouraged you to come up with a 2018 goal for yourself—in a word or phrase—and break it into a 12-month SMART goal(s).

MY 2018 word is PEACE. I chose this word as there has been a lot of disorder and mayhem in my life affecting my health.

STEP 2: TRANSLATE YOUR WORD OR PHRASE INTO ACTION.

My January action was to meal plan. My specific meal plan action:

1st week goal: plan three dinners, Tuesday, Wednesday and Thursday

2nd week goal: plan four dinners, Monday through Thursday.

3rd week goal: plan five dinners, Monday through Friday.

4th week goal: plan again for five days.

STEP 3: EVALUATE YOUR GOAL EACH MONTH.

Once the week or month is over, look back at your goal and see how well it did or did not work. Did you achieve this goal?

My mantra is PROGRESS NOT PERFECTION. My January did not go as planned. I had set a S = Specific, M = Measurable, A = Achievable, R = Realistic and T = Time-specific goal. Thus, I can look back and see how it went.

1st week of January – my grandfather was in the hospital and passed away, I was hardly home, so no meal planning happened as we didn’t know where we would be when.

2nd week of January – I planned two meals, as once again I was hardly home, helping to take care of my grandmother.

3rd week of January – I planned three meals.

4th week of January – I planned four meals.

STEP 4: START AT A TIME THAT’S RIGHT FOR YOU.

So when should you start? Any time that’s right for you. Make sure you have a fresh mind and are more rejuvenated than you may be on the first of the month.

As you can see, I had planned to start the first of January, however life happened and I was not able to begin when planned. But the key is, I didn’t let the month slide by. I picked up when I could with my meal planning. While working on the meal planning I found a tool to better help me.

It is the “Knock Knock What to Eat” pad that I found on Amazon for about seven dollars. Is this something you have to use if you plan to meal plan? Absolutely not. But, this is the tool I found to help me with my goal. You can also use our free printable!

NOW WHAT?

I’m going to continue my meal planning and then focus on my SMART goal for February: REST!!!

For the month of February, my goal is to set a bedtime. The specific goal is to be in bed by 10:30 p.m. four nights out of each week, Sunday through Thursday. This is technically 5 days. So, if one of these days doesn’t make the 10:30 p.m. cut, then I have another day to work with. By setting a bedtime for myself, this should allow for a minimum of seven-ish hours of sleep for myself.

Although my goal didn’t go quite as planned for January, I made it work. And I know you can too if you let your goals slide a little bit. How did your SMART goals go for January?

Breakfast: It Really IS the Most Important Meal of the Day

Mornings are busy. Whether you’re headed off to work, trying to get the kids to school or both at the same time—trying to start your day can be hectic and stressful. Something that often suffers when mornings get too busy is breakfast. But there are some very good reasons why you shouldn’t skip the most important meal of the day.

The key to starting the morning off right—and giving you enough energy and focus to get you to lunch—is eating within one to two hours of waking up. Eat your breakfast!

What’s the Deal with Breakfast?

Eating breakfast is important because your body has gone the longest it does in a 24-hour period without eating. The key to starting the morning off right—and giving you enough energy and focus to get you to lunch—is eating within one to two hours of waking up.

Eating breakfast helps stave off illness (including serious ones like heart disease or diabetes), improves brain function and is an important step in healthy weight loss. And, it’s easier to pull off than you may think. Try this breakfast burrito recipe below: It’s good for eating right away or making on a Sunday and freezing for the whole week!

Breakfast Burrito
Yields 1
The egg and sausage in this burrito are good sources of protein. A high-protein breakfast will fill you up and give you plenty of energy to start your day!
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Ingredients
  1. 1/2 chicken sausage link
  2. 1 whole wheat flour tortilla
  3. 1 egg
  4. a dash of milk
  5. cheddar cheese
  6. 1 tablespoon of salsa
  7. a drizzle of salsa picante or hot sauce (if desired)
Instructions
  1. Shred a tablespoon-size amount of cheese. Set aside.
  2. Crack the egg into a bowl, and then add the dash of milk. Whisk until mixed thoroughly.
  3. In a small skillet, pour the egg mixture and cook until fluffy.
  4. Add sausage and salsa to the eggs. Stir until all the ingredients are warm.
  5. Lay a tortilla out on a plate, fill with the egg mixture, sprinkle cheese, drizzle hot sauce and roll up burrito.
  6. Serve immediately or freeze for later.
Notes
  1. If freezing, place in a plastic freezer bag, and then stick in the freezer. Store for up to one month.
  2. To thaw: Remove from plastic bag, wrap burrito in a paper towel, and then microwave for 1.5–2 minutes or until warm.
Something to Chew http://somethingtochew.com/

Jump-start your Metabolism for the New Year

In our impatient society we live in, we want our coffee ready in minutes, our photos developed in less than an hour and grocery shopping to be as easy as the click of a button. So naturally, we all want a quick and simple fix for our metabolism too. The reality is that our metabolisms have been beaten to a pulp over the years from meal skipping, over-eating and poor food choices. Fear not. Your metabolism is not doomed; however, it will take some time and a little (okay a lot) of TLC to get it back to a beautiful fire it once was (or at least should be).

Before I continue, I want to remind you of a few small things.

  • You will make MISTAKES.
  • You will get OFF TRACK.
  • You will MISS THE MARK several times.

And, all that is perfectly OKAY. You are human. You will make mistakes but make sure you take the opportunity to learn from them. Take your focus off avoiding failure (perfection) and turn it towards chasing improvement.

Let us focus on one simple task. By accomplishing this behavior, over time, you will regenerate your metabolism, have more energy and feel better each and every day you achieve it.

Start every day by striking a match. No, not physically rather metaphorically speaking for your metabolism. To do this, you must eat breakfast every day and increase the protein content in it. The average American consumes most of their protein in the latter half of the day. Protein is pivotal to improving satiety, increasing energy levels and controlling hormones. These benefits can be further maximized if protein ingestion begins with the first feeding of the day.

Strive to get at least 15-20 grams of protein with breakfast. This can be easily accomplished by choosing high-protein foods such as eggs, cottage cheese, lean breakfast meats, cheese, Greek yogurt and beans. Protein supplements such as bars, shakes and powders can help create a high-protein smoothie, power-packed oatmeal or can serve as a quick grab-and-go menu item.

It’s okay if you eat the same breakfast every day. It helps build routine and conditions the mind and body to crave real food upon waking. The more consistent you are, the easier it is to incorporate a variety of protein sources and stick to your routine when you are traveling, stressed or just generally off-schedule.

Remember, consistency always trumps rigidity. Let this be the year you kick start yourself towards health!

6 Steps to Bathing Suit Confidence

Summer is just around the corner and that means weekends will soon fill up with beach trips, pool days and afternoons in the sun. As a dietitian, I often get asked on what are some slimming secrets and increasing confidence tricks for being in a bathing suit all day. Consider some of these tips the next time you are packing up your sunblock and beach towels and heading outdoors!

Consider some of these slimming secrets for bathing suit confidence next time you are packing up your sunblock and beach towels for some fun in the sun!

1. Don’t Skip Breakfast/Meals.

Nothing good will come from this action so please do not consider it. Skipping meals or going long durations without eating signals your body to prepare for starvation and will slow down your metabolism. Just like your computer, your metabolism will go into “sleep mode” when not being stimulated for an extended period of time. This causes your body to aggressively store calories and will also offset your body’s hunger hormone levels. Basically, you will find yourself extra famished by the end of the day and will be more likely to overeat.

2. Avoid carbonated beverages and salty snacks.

Both carbonated beverages (even sugar-free ones) and salty snacks such as crackers, pretzels, Chex mix and the like can cause water retention and extra bloating. This is definitely not the recipe one wants for feeling svelte and confident all day in a swimsuit.

3. Do pack lean protein sources.

Foods that are high in protein will help you stay fuller longer. This will allow you to spend more time splashing and playing in the water and less time breaking to eat. Protein go-to’s can include eggs, lean meats, protein bars/shakes, low sugar Greek yogurts, unsalted nuts, white cheese varieties. Another perk to frequent protein intake is that it can also help ward off sugar cravings.

4. Focus on water for hydration.

Believe me, I know nothing sounds better than ice cold lemonade on a hot summer day but fueling your body with liquid sugar isn’t the best recipe for staying fit and trim. Confession: I’ll be the first to admit that plain water isn’t the most exciting thing in the world to drink. Take advantage of fresh produce this summer and create natural flavor enhancers by putting fresh cut fruit, herbs or vegetables in your water.

5. Fresh fruit and vegetables make great hydrating snacks.

Fresh produce is naturally high in water, fiber and antioxidants. Choosing fruit and vegetables as snacks help boost your nutrient intake. Natural foods do not have any added chemicals or junk in them, which can often be the culprit for bloated, upset stomachs.  Save yourself some time preparing fruits and vegetables and purchase pre-cut bags and containers from the grocery store to be beach-ready in a snap.

6. Above all- kick back and have fun.

Despite the season of being more active, I understand summer can amplify body image issues with wearing a swimsuit. With constant reminders of magazine covers touting to have the perfect bikini body, even the most confident of women can become over critical of themselves. Try not to let worrying thoughts about how you look overpower the fun you could be having with your friends, family and kids. Summer always comes and goes too fast anyways, so grab your shades, sunblock and let out a big “cowabunga”!