The Magical Weight Loss Secret Revealed…
- On June 20, 2013
- By Lindsay
- In Nutrition Education
- 0
Looking for the “magic weight loss” key? Look no further! These magical “weight loss” tools come in all shapes, sizes, and colors! They can be found in your local grocery store, the farmers market, or you can even grow them in your backyard! Can you guess what they are yet?
Vegetables!!!!
Eating the “rainbow” of vegetables can not only fill you up, due to their fiber content, but they can also help to curb cravings, add fantastic flavor to your favorite dishes, and bring your plate alive with vibrant colors!
Check out this link for some more fun facts on how vegetables can be the key for weight management!
http://wmdpg.org/wp-content/uploads/2013/03/DPG-FactSheet-FINAL-web.pdf
Go Greek…with yogurt that is!
- On May 16, 2013
- By Lindsay
- In News, Nutrition Education, Recipes
- 0
Just like unsweetened applesauce can be used as a lower calorie and fat alternative for oil in many baked goods, Greek yogurt is a superstar substitute for a wide variety of dishes!
Greek yogurt can be subbed for mayo and sour cream in most dishes. With about 100 calories, 18 grams of protein, 0 grams of fat, and only 7 grams of sugar in 6 oz, it’s a no-brainer as a replacement for sour cream coming in at about 360 calories, 5 grams protein, and 35 grams of fat (22 of which are saturated) per 6oz! And mayo… Well, in a 6 oz serving, we’re talking 1,020 calories, 0 grams protein, 113 grams fat ( 17 of which are saturated). So next time your looking to make a creamy concoction- Go Greek!
Here are a few quick ideas:
Five-minute Five-Layer Mexican Dip
1 can fat-free vegetarian refried beans
1 ripe avocado
1 Roma tomato, diced
1 6oz container 0% fat plain Greek yogurt
1/2 cup of your favorite salsa
1/4 shredded reduced fat Mexican cheese
1 tsp garlic powder, divided
1 tsp onion powder, divided
1/4 tsp ground cumin
1/4 tsp black pepper
Directions:
1) mix refried beans with 1/2 tsp each garlic and onion powder, and cumin. Spread evenly into 8×8-inch glass dish ( or similar size)
2) in a small bowl, mash avocado with remaining spices using a fork. Gently stir in tomatoes. Layer avacoado-tomato spread over beans.
3) Using a spoon, evenly spread Greek yogurt over beans and avocado. Next, layer with salsa and top with shredded cheese.
4) Enjoy served with tortilla chips, fresh veggie sticks, or whole wheat pita wedges.
Greek Yogurt Pops:
1 cup 0% fat free Greek yogurt
3 tb honey
1/2-1 cup frozen berries or cut fruit
Directions:
1) Combine yogurt with honey.Fold in fruit.
2) Pour into small paper cups or Popsicle molds. Insert Popsicle stick. Freeze 4-6 hours.
3) Enjoy!
Greek yogurt can be used in homemade creamy salad dressings, devilled eggs, pasta or potato salads, cream based sauces or soups, or used to top your favorite Mexican dishes. With one easy switch, you can cut calories, forgo fat, and pump up the protein- all without sacrificing flavor!
Blow-your-mind Bison Mealoaf
- On April 30, 2013
- By Lindsay
- In Entrees, Nutrition Education, Quick and Easy, Recipes
- 0
Try this twist on classic meatloaf. Using bison instead of ground beef, and veggies to provide extra fiber…delicious!
Bison Meatloaf
Serves | 8 |
Prep time | 10 minutes |
Cook time | 1 hour, 30 minutes |
Total time | 1 hour, 40 minutes |
Meal type | Main Dish |
Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
Website | caloriecount.com |
Ingredients
- 1 lb lean ground bison
- 1 cup shredded zucchini
- 1/2 cup shredded carrots
- 1/2 cup skim milk
- 1/2 cup whole grain bread crumbs
- 1 egg white
- 1/2 teaspoon salt
- 1 teaspoon Italian seasoning
- 1/2 teaspoon dried parsley
- 1/4 teaspoon pepper
- 1/4 cup grated Parmesan cheese
- 1/2 cup low sodium tomato puree
Directions
Step 1 | |
1.Grate carrots and zucchini. 2.Combine all ingredients in large bowl. Pack into a sprayed loaf pan. 3.Bake at 350 for 1 1/4 - 1 1/2 hours, until cooked thoroughly. 4.Spoon tomato puree over the top during the last half hour of baking. |
Whoa for Walnuts!
- On April 09, 2013
- By Lindsay
- In Cardiac Health, Diabetes, Nutrition Education
- 0
Do you know about all of the wonderful health benefits walnuts can offer?
If not, its going to make you go “Whoa!”
In moderation, and as part of an overall balanced diet, walnuts can provide:
-Omega 3 fatty acids- per one ounce of walnuts, there is about 2.5 grams of alpha-linolenic acid (ALA). Per ounce, walnuts offer the MOST ALA compared to other nuts.
– A plethora of PUFA’s (polyunsaturated fatty acids)- ideally between 20-35% of your energy needs will come from fats. Of course, the more MUFA’s (monounsaturated fatty acids) and PUFA’s better! Each ounce has 2.5 grams of MUFA’s and 13 grams of PUFA’s!
-4 grams of protein- giving you a boost of lean and mean muscle building power!
-2 grams of fiber- keeping you full and focused!
– An abundance of antioxidants: one study comparing 1113 different foods ranked walnuts as second place. Another study determined that walnuts have 10 different antioxidants. With more phenols (an antioxidant) than a glass of wine, walnuts are real good at fighting free-radicals!
-Melatonin- the hormone that helps you melt into your pillow at night. Melatonin helps regulate sleep an wake cycles, allowing you to get the rest you need to conquer the day!
Walnuts have been shown to help prevent cardiovascular disease, aid with weight management, slow down cognitive decline, and possibly assist with diabetes self management. Of course, walnuts aren’t a cure-all, but as a tasty and nutrient-packed nut, walnuts deserve a “whoa”!
Try adding walnuts to salads, a homemade trail mix, sprinkled on top of a greek yogurt, or in your favorite baked good for an extra bit of nutrients!