Healthy Comfort Food

I heard the first whisperings that there might be SNOW this weekend so I thought you all deserved some good old fashion COMFORT FOOD... of course with a HEALTHY TWIST.

Thank you www.eatingwell.com for these GREAT recipes!

Baked Mac & Cheese

Ingredients

• 3 tablespoons plain dry breadcrumbs, (see Tip)
• 1 teaspoon extra-virgin olive oil
• 1/4 teaspoon paprika
• 1 16-ounce or 10-ounce package frozen spinach, thawed
• 1 3/4 cups low-fat milk, divided
• 3 tablespoons all-purpose flour
• 2 cups shredded extra-sharp Cheddar cheese
• 1 cup low-fat cottage cheese
• 1/8 teaspoon ground nutmeg
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 8 ounces (2 cups) whole-wheat penne

Preparation

1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
5. Bake the casserole until bubbly and golden, 25 to 30 minutes.

LOADED TWICE BAKED POTATOES

Ingredients

• 4 medium russet potatoes
• 8 ounces 90%-lean ground beef, (see Variation)
• 1 cup broccoli florets, finely chopped
• 1 cup water
• 1 cup shredded reduced-fat Cheddar cheese, divided
• 1/2 cup reduced-fat sour cream
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 3 scallions, sliced

Preparation

1. Pierce potatoes all over with a fork. Place in the microwave and cook on Medium, turning once or twice, until the potatoes are soft, about 20 minutes. (Or use the “potato setting” on your microwave and cook according to the manufacturer’s directions.)
2. Meanwhile, brown meat in a large skillet over medium-high heat, stirring often, about 3 minutes. Transfer to a large bowl. Increase heat to high, add broccoli and water to the pan, cover, and cook until tender, 4 to 5 minutes. Drain the broccoli; add to the meat.
3. Carefully cut off the top third of the cooked potatoes; reserve the tops for another use. Scoop out the insides into a medium bowl. Place the potato shells in a small baking dish. Add 1/2 cup Cheddar, sour cream, salt and pepper to the potato insides and mash with a fork or potato masher. Add scallions and the potato mixture to the broccoli and meat; stir to combine.
4. Evenly divide the potato mixture among the potato shells and top with the remaining 1/2 cup cheese. Microwave on High until the filling is hot and the cheese is melted, 2 to 4 minutes.

CHICKEN POT PIE

Ingredients

Filling

• 3 teaspoons canola oil, divided
• 1 cup frozen pearl onions, thawed
• 1 cup peeled baby carrots
• 10 ounces cremini mushrooms, halved
• 2 1/2 cups reduced-sodium chicken broth, divided
• 1/4 cup cornstarch
• 2 1/2 cups diced cooked chicken, or turkey
• 1 cup frozen peas, thawed
• 1/4 cup reduced-fat sour cream
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Biscuit topping

• 3/4 cup whole-wheat pastry flour, (see Ingredient Note)
• 3/4 cup all-purpose flour
• 2 teaspoons sugar
• 1 1/4 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon dried thyme
• 1 1/2 tablespoons cold butter, cut into small pieces
• 1 cup nonfat buttermilk, (see Tip)
• 1 tablespoon canola oil

Preparation

1. To prepare filling: Heat 1 teaspoon oil in a large skillet or Dutch oven over medium-high heat. Add onions and carrots; cook, stirring, until golden brown and tender, about 7 minutes. Transfer to a bowl. Heat the remaining 2 teaspoons oil in the pan over medium-high heat. Add mushrooms and cook, stirring often, until browned and their liquid has evaporated, 5 to 7 minutes. Return the onions and carrots to the pan. Add 2 cups broth and bring to a boil; reduce heat to a simmer. Mix cornstarch with the remaining 1/2 cup broth; add to the pan and cook, stirring, until the sauce thickens. Stir in chicken (or turkey), peas, sour cream, salt and pepper. Transfer the filling to a 2-quart baking dish.
2. To prepare biscuit topping & bake potpie: Preheat oven to 400°F. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda, salt and thyme in a large bowl. Using your fingertips or 2 knives, cut butter into the dry ingredients until crumbly. Add buttermilk and oil; stir until just combined. Drop the dough onto the filling in 6 even portions. Set the baking dish on a baking sheet.
3. Bake the potpie until the topping is golden and the filling is bubbling, 30 to 35 minutes. Let cool for 10 minutes before serving.

Medicine Ball Workout

The Medicine Ball is at the TOP OF MY LIST for most versatile exercise equipment. It can be used to workout nearly ANY PART of your body, it's inexpensive, and it's small and easy to store. PERFECT... so now it's time to get started!

Enjoy this Mini Medicine Ball WORKOUT and see what other creative Medicine Ball Exercises you can come up with.

(travel.signonsandiego.com)

Raise ball over head and to the right, slowly swing it down toward left leg as you squat. Repeat 10 times and switch to other leg for another 10 reps.

(blah.burrp.com)

Hold legs off the ground as you rotate trunk from side to side with the medicine ball. Repeat 20 times to each side.

(hubpages.com)

As you lunge forwards onto your left leg rotate your trunk and medicine ball to the left. Push back up to standing rotating trunk back to center. Repeat 10 times on each leg.

(mensfitness.co.uk)

Perform a push-up with both hands on the ball, jump feet in towards the ball. Jump up to standing raising ball overhead. Repeat 12 times.


(exercise.about.com)

Perform a chair squat lowering medicine ball to chest height. As you push back up to standing raise medicine ball overhead. Repeat 20 times.

(fiterati.ca)

Squeeze medicine ball between your knees, lift feet off the ground and lower knees to one side and then the other. Repeat 15 times to each side.

Fish Oil: Why and How Much?

Fish oil is a long-chain form of n-3 fat (or Omega-3-fatty acid)... or in simple terms, it's the GOOD FAT. N-3 fats influence cancer, our immune system, insulin resistance (diabetes), neurodegeneration, recovery from activity, and fertility. AMAZING. Why didn't someone tell us this sooner?

Well in the "olden day" humans obtained all the n-3 fats they needed from wild game, fresh caught seafood, and even insects. As our diet has changed over the years we no longer get NEARLY enough of the protective n-3 fats.

GOOD NEWS we can take FISH OIL SUPPLEMENTS to get all the n-3 fats we need to prevent disease.

How Much Should I Take???

• 0.25g per 10lbs body weight for Maintenance for healthy adults who have taken a higher dose of fish oil for at least 3 months
• 0.5g per 10lbs body weight for Healthy adults who are active, sleeping well, and eating well
• 0.75g per 10lbs body weight for those recovering from injury, stressed, or eating poorly
• 1.0g per 10lbs body weight for those who are sick, diseased, or obese

[(BODY WEIGHT / 10) x Factor Underlined Above] x 1,000 = MILLIGRAMS OF FISH OIL YOU NEED EACH DAY

If the above calculation tells you to take over 5,000mg of fish oil I recommend high potent fish oil pills which are 3,000mg each (instead of the standard 1,000mg pill) or liquid fish oil which typically contains 1,300mg per teaspoon and comes in flavored varieties which can be hidden in salad dressings and other cooking.

Another tip that was passed along to me is to store your FISH OIL IN THE FREEZER. This eliminates the 'BURP' that often follows taking your fish oil.

Increase the Omega-3-Fatty Acids you get naturally in your diet by eating more flaxseed, soybeans, walnuts, green vegetables, and fatty fish (like salmon).

(http://www.gnc.com/)

References:

1. http://whole9life.com/fish-oil/
2. http://www.hsph.harvard.edu/nutritionsource/questions/omega-3/index.html
3. "The Paleo Solution" By Robb Wolf

Mid-Week Quick Meal... with an ASIAN flare

Mid-Week Quick Meal Idea... with an JAPANESE flare:
(courtesy of Cooking Light's 'The Essential Dinner Tonight Cookbook')

CHICKEN AND NOODLES WITH PEANUT SAUCE
(don't like chicken? try substituting tofu or shrimp instead)

Ingredients: (5 servings)
5 oz uncooked Japanese curly noodles (chuka soba)
2 tsp dark sesame oil, divided
1 lb chicken breast tenders
1 1/2 cup red bell pepper strips
1/2 cup fat-free, less sodium chicken broth
1/3 cup hoisin sauce
1/4 cup creamy peanut butter
2 Tbl rice vinegar
2 Tbl ketchup
1/4 tsp crushed red pepper
1 Tbl bottled grd fresh ginger
1 tsp bottled minced garlic
1/2 cup chopped green onions, divided

Directions:

1. Cook noodles according to pkg
2. Heat 1 tsp oil in large skillet over medium heat. Add chicken; saute 4 minutes. Add bell pepper; saute 3 minutes. Remove from heat. Combine chicken mixture and noodles in a large bowl.
3. Combine broth and next 5 ingredients in a bowl; stir with a whisk.
4. Heat 1 tsp oil in pan over medium heat. Add ginger and garlic; cook 15 seconds. Stir in broth mixture, and cook 30 seconds, stirring constantly. Add broth mixture and 1/4 cup green onions to noodle mixture; toss well. Sprinkle with 1/4 cup green onions.

Nutrition: 353 calories, 10.9g fat, 28.5g protein, 36g carbs, 2.3g fiber

Try serving with a side of STEAMED BROCCOLI and a bowl of MISO SOUP for a delicious JAPANESE inspired meal...

MISO SOUP:
Bring 3 cups water to a boil. Combine 3 tbl boiling water and 2 tbl white miso in a medium bowl, stirring to form a paste. Add remaining boiling water, 1 tbl slivered green onions, 1 tsp low-sodium soy sauce and 1/2tsp fish sauce; stir well.

The WRAP

Ever find yourself perusing a restaurant menu and think "Hmmm that sandwich sounds really good but I want to eat healthy.... I think I'll have a WRAP!" I hate to burst the bubble... but the TRUTH is that often you are better off just having that SANDWICH with REAL BREAD.

Here's an example from Au Bon Pain the popular cafe/restaurant chain (I picked a restaurant at random... the same can be done for many others)

1. You choose the Chicken Ceasar Asiago Wrap over the Chicken Ciabatta Sandwich
• Wrap 610 calories; Sandwich 470 calories
2. You choose the Southwest Tuna Wrap over the Spicy Tuna Sandwich on Multigrain Bread
• Wrap 780 calories; Sandwich 490 calories
3. You choose the Mediterranean Wrap over the Hummus and Olive Sandwich on Sun-Dried Tomato Bread
• Wrap 610 calories; Sandwich 300 calories

Kind of SURPRISING right?

Well there is GOOD NEWS for all of you WRAP LOVERS:

TUMARO'S GOURMET TORTILLAS: trans fat free, cholesterol free, good source of fiber, low calorie varieties, and 18 fun flavors

• My favorite is the Low in Carb Multi Grain Tortilla which has only 60 calories in a giant 8" tortilla.
• Add hummus or lunch meat to make a great lunch, or add a diced up chicken breast and some cheese for a dinner wrap.
• Be creative... I love using Tumaro's Tortillas to make healthy Quesadillas with diced up chicken sausage, veggies, and reduced fat cheese inside. Talk about a QUICK MEAL.

The ORIGINAL Human Diet

What I'm reading right now: 'The Paleo Solution The Original Human Diet' by Robb Wolf

I LOVE the concept of this book... reverting to the nutritional ways of our Paleolithic ancestors. In other words a TIME BEFORE Alzheimer's, Diabetes, Heart Disease, Acne, Cancer, Infertility, Obesity, and Autoimmune Disease.

I am not a big fan of FAD diets as I've seen too many people loose 10 lbs and gain 20 back. But I am ALL FOR eating habits that MIMIC people who seem to be living long healthy lives. This is the idea behind the very popular MEDITERRANEAN DIET and now the PALEO SOLUTION.

"Our human and prehuman ancestors had lived for 3 million years with a remarkably high level of health, eating only lean meats, seafood, nuts, seeds, and seasonal fruits and vegetables. The agricultural 'revolution' saw our ancestors become small, weak, and sick. Infant mortality exploded."

I encourage you to give this book a read, you will gain some nutritional ideas and Robb Wolf interjects funny commentary along the way. Not a big book reader? Well then sit back relax and I will share some of Robb's insight with you over the next few weeks.

One caution... this book poses a THEORY that ultimately has not yet been thoroughly researched.

It's remarkable to think that although genetically we are nearly exactly the same as 120,000 years ago the appearance of today's most prevalent diseases directly corresponds to the transition from a hunter gather lifestyle to agriculture.

A case study was performed comparing the prehistoric populations of the AGRICULTURALISTS and the HUNTERGATHERERS (HGs) and these were the results:

• The HGs had very few cavities and the farmers had approx 7 cavities per person
• The HGs had significantly fewer bone deformities indicative of malnutrition than did the farmers
• The HGs had a much lower infant mortality rate
• The HGs had much fewer signs of infectious disease
• The HGs on average lived longer than the farmers
• The HGs showed no sign of iron, calcium, and protein deficiencies where were prevalent amongst the farmers

The transition from Huntergatherer to Agriculture was from a nutrient rich, dense protein diet that varied with the seasons to a diet based upon a few starch crops with few vitamins and minerals.

Kind of makes you think right?! Interested in trying a few Paleo inspired meals... stay tuned!

GREEN Monday

More HOT tips Christie Matheson's GREEN CHIC. Remember this website is all about YOU being THE BEST YOU... and what better way to do it than to protect yourself from gross, dangerous chemicals, protect the land you run on and the water you swim in, and to LOOK GOOD doing it!

I think you are up for the challenge so I'm going to give you THREE TIPS today:

1. BE PICKY ABOUT PAPER:  Every one of us Americans goes through 741 POUNDS of paper a year... that's 4.5 TREES EACH. How about this one... if every U.S. household replaced one regular roll of paper towels with a reusable towel or 100% recycled paper towels we would save over HALF A MILLION trees. That's incredible! So do you best to use dish rags that can be washed and reused... if you are hooked on paper than try buying recycled paper.



(Marcel Paper)


2. PLASTIC ISN'T CHIC: The process of manufacturing plastic is responsible for 15% of the MOST DANGEROUS toxic chemicals. I had thought plastic was okay because it can be recycled BUT plastic is never completely biodegraded and most plastics CAN NOT be recycled... remember the numbers THREE, SIX, and SEVEN... these are the numbers to AVOID. They can't be recycled and they continuously leak chemicals. There are also some really CHIC recycling containers out there.



(Gaiam Recycling Bags)

3. FILL YOUR FRIDGE: You're going to like this one! Refrigerators suck the MOST energy of any appliance in your house BUT a FULL fridge is more efficient than an empty fridge because less cold air is lost. What's the best way to always have a full fridge? BUY A CASE OF WHITE WINE to keep in there- how CHIC! And you will save money on your electric bill and save the environment from harmful greenhouse gases. Try my favorite ORGANIC wine by Bonterra



(Bonterra Vineyards)