More Strategies for Preventing the Holiday Wobble

The Holiday Wobble? I believe I explained it yesterday - its when you're full to the point that you have to wobble back and forth in order to walk (much like the penguin - obviously cuter when they do it). Don't worry, there's a theme song:) Follow the link for a good laugh.

We are in the thick of it now: holiday parties, treats at work, baking at home, terrible weather...ugh. Who has the motivation to work on their six pack?...........or just make sure they can still see their feet?:)

Well, here are some simple strategies that will help you prevent the ole' Wobble Wobble.

1. Instead of "saving room" for your holiday party meals, eat several small meals leading up to the event. Make sure they are packed full of healthy nutrients - like fruits and veggies. This way you are less likely to over eat at the party and you know that you've gotten of your necessary nutrients for that day.

2. Work out before a holiday event. Use party foods as fuel to re-fuel your body after a workout. Also, after a good workout, your metabolism is increased for several hours....helping you burn off those calories even faster!

3. SLOW DOWN when you eat! First of all, you look ridiculous when you eat like that....head down, shoveling food into your mouth, barely breathing.....looks like you're a starving child from the streets.....no need for that. Second of all, it takes a while (about 20 min.) for your brain to signal that you are full. If you wait a minute, you might find that you don't need that second plate.

4. Only eat your favorites. Don't waste calories on things that you only somewhat enjoy - only get the things that you LOVE or only get once a year. I can eat mashed potatoes whenever I want - so I'm going to be better off grabbing the stuffing that I only see around this time of year.

5. Bring a dish to the party.....and make sure its a health one!!! This way you know that you will be able to eat something that you like, and it also provides a little "health" to the meal.

6. Modify recipes. Switch in applesauce or pumpkin for oil. Switch in fat-free cream cheese for regular. Switch in whole wheat flour for refined, white flour. The substitutions are limitless!!!

7. Watch out for mixed drinks......the mixers are full of empty sugar calories! You are better off sticking to a light beer, red or white wine, or a mixed drink with a calorie free mixer.

8. Make an appetizer plate....don't graze! Several handfuls of this, several handfuls of that. It adds up! And, like I said before, don't eat things that aren't your favorites!!!

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Confessions of a Dietitian

Yes, I'm a dietitian. This means that my role in the "working world" is to be a food and nutrition expert. I wouldn't go as far as expert, but its safe to say that I do know a little about these topics. However, this holiday weekend, I took a hiatus. No, I didn't indulge in an extra piece of pumpkin pie - I indulged in a never ending barrage of food and beverages that would strain the stomach of an NFL linebacker.

This weekend, my diet included 2 bottles of wine, 2 Thanksgiving meals (no I didn't skip the rolls), 2 White Castle trips (yes, one was on Thanksgiving - keep in mind this is a no judging zone), a fabulous lunch at McDonalds (thanks, Dad), a large popcorn at the movies...with butter (Megamind was hilarious), a sesame seed chicken meal from a Chinese buffet (it came with one egg roll, I went ahead and ordered an extra), throw in a Taco Bell taco, an order of nachos, some mystery casserole I vaguely remember, a couple Vodka Diets and enough Captain Morgans to inebriate the Captain himself, and you have it! Wish I was kidding......but I'm not. You see, even the ones who are supposed to do everything right, occasionally fall off the wagon - so no need to feel guilty on your end!

Receipt from White Castle (won't rotate for some reason). Anywho, notice the total (do they even accept that much money?) and notice the time. I would consider that a forth meal:)



By Sunday I was walking more like a penguin, throwing my weight side to side in order to propel myself forward. I can't lie. It was awesome. Keep reading...there is a moral to this disgusting story. Once you fall off the wagon, it's crucial to hop back on as soon as possible. Its OK to enjoy yourself once in a while, but you have to have confidence in your ability to regain control. Sunday I went back to my normal routine - oatmeal for breakfast, a good workout, and additional healthy meals to follow. Now, back at work, I again have oatmeal in my tummy and my gym bag packed for this afternoon!

So, no harm, no foul. There will be days, weeks, months, years when you feel that you have fallen off the wagon. It only takes one day to get back on board. Then, day after day, you slowly get back to your old self!

So, follow suit - hop back on the wagon and get back to your old self!!! Well, until Christmas...I'm assuming I'm not going to skip the rolls then either:)

Happy Thanksgiving Recovery!!

Holiday Do's and Don'ts!

This is a great article about the nice and naughties of the holiday buffet! My favorite part is that the vodka cranberries are on the nice list!! One comparison is between turkey and ham, and turkey is on the naughty list; however, they are referring to the dark meat of the turkey. If you stick to the lighter pieces, then you are making a great choice! Also, eat as many veggies as possible and try to save the rolls for last!

Be sure to keep at least 10-15 min. between plates. You might realize you're more full than you thought and you don't really need that 5th helping:)

This is my Friday for the week folks - have a great Thanksgiving and I'll be back on Monday!!

Multivitamins: Just expensive pee?

Ahh, the multivitamin, or for some "health insurance." This topic revs me up! Supplements have become this ridiculous crutch for the health obsessed. I see it all the time - Average Joe walks into a GNC and walks out $250 dollars poorer with a false sense of health.

GNC, or as I call it, Got No Conscious can see a sucker coming from a mile away! Everyone wants the quick fix these days, and isn't taking a multivitamin easier than eating healthy? Yes, but are they equivalent? NO!


While there are benefits for some people taking vitamin/mineral supplements, a healthy diet that includes the essential vitamins and other nutrients is the best way to give your body what it needs. You can't fit a healthy diet into a pill - its impossible.

Why do I call it expensive pee? Have you ever noticed how yellow your urine gets when you take a multivitamin? Well, that's you peeing out your expensive health plan. Water soluble vitamins can only be absorbed in the body to a certain point, after that, they are released in the urine. Fat soluble vitamins (A, D, E, and K) are continuously absorbed. That is why these have an upper limit that you should not exceed on a daily basis - beyond that point, your body can have serious toxicity issues. So, be careful with these and don't exceed the upper limit with your supplements. Here are the recommended daily amounts for men and women, where to find them in your diet, and their functions!


National Academy of Sciences

If your lifestyle keeps you from getting the recommended Daily Value of vitamins and nutrients, a dietary supplement may be right for you.

Consider a multivitamin if.....
•You are eating less than 1,600 calories per day or you are on a low-calorie weight-loss diet
•You are elderly and not eating as much as you should
•You are a strict vegetarian or vegan
•You are pregnant or a woman of child-bearing age (yes, if you are trying - start taking a Prenatal vitamin, asap!)
•You have a medical condition that limits your food choices. (anything that would disrupt intake, absorption, or conversion of any nutrient)

I also would consider a few specific supplements if you fall into either of the following categories.

1. You do not eat fish of any kind (I would consider taking a fish oil supplement)
2. If you have limited exposure to the sun or suffer from seasonal depression (I would consider taking a vitamin D supplement)

Follow the links to learn more about these 2 supplements! 

Source: American Dietetic Association, eatright.org

And thanks, AMY, for your topic suggestion!!

Do you eat enough fruits and veggies?

Defend vegetables, that's what I do! However, I also encourage eating a variety of delicious fruits as well. It is of no shock that most Americans do not get enough fruits and vegetables. The dietary guidelines for Americans suggests eating 2 1/2 cups of vegetables a day and 2 cups of fruit. How many fruits and vegetables did you eat yesterday?

People who include a wide variety of fruits and vegetables every day have a lowered risk of chronic diseases including heart disease, type II diabetes, stroke, and certain types of cancer. Therefore, it is well worth your time to learn a few tricks to increase produce intake in your diet!!!

Tricks to increase fruits and vegetables in your diet:

1. Use your imagination when it comes to pizza topping - the more vegetables, the better! Broccoli, spinach, green peppers, tomatoes, mushrooms, and zucchini.
2. Try pureeing berries, apples, peaches or pears for a sweet sauce on grilled or broiled seafood or poultry. Also good on breakfast foods like pancakes, toast or waffles.
3. Make a smoothie with low-fat milk, frozen strawberries and a banana.
4. Mix whole grain rice with chopped apple, nuts and cinnamon.
5. Make a veggie wrap for dinner with roasted vegetables and 2% cheese.
6. Try using crunchy veggies instead of chips with your favorite dip (like Celery with Buffalo Chicken Dip - thanks, Alex Davis)
7. Grill veggie kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
8. Top a sliced banana with a scoop of low-fat frozen yogurt. Try sprinkling a tablespoon of chopped nuts on top!
9. Make omelets for dinner and pack with broccoli, squash, carrots, peppers, tomatoes or onions with 2% cheddar cheese.
10. Add something sweet to deli meat sandwiches with sliced apple, or go more traditional with peppers, cucumbers, tomatoes, etc.
11. Microwave a cup of tomato soup for a warm afternoon snack.
12. Stuff a whole wheat pita with your choice of cheese and granny smith apples slices. Add a little cinnamon for a kick!

Try this fun recipe for an easy, healthy snack! Did you know popcorn was a whole grain?

Popcorn Delight

Ingredients:

3 cups popped fat-free popcorn

1 tablespoon sliced almonds

2 tablespoons raisin or other dried fruit of your choice

1/2 tsp ground cinnamon

1 tsp sugar

Directions:

Combine in medium bowl and toss well!

230 Calories, 7g fat, 39g carb, 6g fiber, 6g protein

Source: American Dietetic Association, eatright.org



Muffins = Muffin Top

Starbuck's Blueberry Streusal

Have you ever noticed how the muffin top on a muffin balloons out over the edge of the wrapper? Like the paper casing just can't hold anymore and has to push the bulk of the muffin out and over the top? Well, picture that paper wrapper being your jeans and picture that ballooning bulk as your stomach. Now, we have a muffin top! Its a cruel reality, but we've all seen it - laying down to button our pants - only standing at parties, paralyzed by the fear of ripping our jeans - only wearing long, lose tops to cover up any bulge we see - boys, only wearing your shirts untucked (ugh). These are not pleasant moments, people.

One thing that will greatly add to these Muffin Tops are muffins themselves. Lets check out the worst culprits of all!

Location                Muffin                     Calories

Starbucks' Lowfat Raspberry

Starbucks             Lowfat Raspberry        340 
Starbucks             Apple Bran                  360
Starbucks             Blueberry Streusel        360
Starbucks             Zucchini Walnut           490 
Dunkin' Donuts     Honey Bran Raisin         500 
Au Ban Pain          Walnut Spice               550
Au Ban Pain          Carrot Walnut              560
Dunkin' Donuts     Chocolate Chip             590   

Dunkin' Donut's Chocolate Chip

                    

On a diet? Skip the duck!

Some people have fond memories of feeding little ducklings little bread crumpets kept in their cupboard for those perfect weather days. Their mother would wrap them in swaddling clothes and walk with them, holding hands, in the park. Then, when they saw the first little billed creature coming, they would get out their bread and feed the cute little feathered animals.

NOT ME! What I remember is some ugly ass thing biting my hand at the zoo eating pavilion because it wanted my sandwich. Ducks are selfish, greedy little things with one track minds. "bread, bread, bread, bread, bread, bread, bread." GET YOUR OWN DAMN BREAD!

The late comedian Mitch Hedberg put it brilliantly, "I find that a duck's opinion of me is influenced by whether or not I have bread. A duck loves bread, but he does not have the capability to buy a loaf. That's the biggest joke on the duck ever." Hahahahah - he cracks/cracked me up!

Regardless of my personal feelings for them, they are not the best on your health either. As with anything, if you eat the meat with skin, it will be much higher in calories and fat. Here's a little comparison chart (you know I love to make these.)

Meat (4oz)                                 Calories             Fat
Beef (95% lean)                         193                    7.5g
Chicken Breast                           100                    1.5g
Chicken with skin                        223                    8.8g
Turkey Breast                             120                    0.5g
Duck                                          150                    6.75g
Duck with skin                             460                   44.6g

Plus, duck is high in cholesterol. In 4 oz. of skinless meat, there are about 87mg of cholesterol. This Thanksgiving, I'd stick with the turkey.

P.S. Have you ever heard of a Turkucken? That is when you stick a chicken inside a duck inside a turkey. Enough said. I have have to go throw up now.

Ugh.

Have to bring a dish?! Try this!

Its always, what to bring? what to bring? With the holiday season upon us, there will be an endless string of parties that require you to bring your own dish. Instead of opting to bring the plates and napkins this year (defiantly not a party favorite) opt to bring an appetizer!

I know what you're thinking (WHAT?!! I can't cook!!!) Don't worry, you don't have to!! Tell them that you will bring an appetizer tray with assorted goodies. Then, go out and load up on an array of lunch meats, cheeses, crackers, breads, fruits, and veggies! These are the perfect ingredients for the perfect appetizer plate! It's genius for several reasons.

1. No cooking - awesome.
2. You know that you are going to be eating pre-meal snacks that are healthy for you.
3. The pre-meal snack will help you not overeat at your actual meal.
3. It looks like you put a lot of effort into your dish.
4. You get to work in one of the dozens of holiday themed plates you have sitting in your kitchen closet! Score!

So, what do you get? Here are my suggestions....

*Start with cheese slices of several kinds...my favorite (pepper jack, cheddar, and Swiss). Slice in thin squares or buy the cubes (depending on how lazy you are) and fan them out on the plate.

*Next, slice the bread or unwrap the crackers. Head to the area of the grocery near the deli for a variety of breads to choose from. If you go with crackers, get a few that are seasoned for a little variety. No one wants to eat a plate of saltines. (For kids, try Goldfish - always a hit).

*Next, add your fruits and veggies. Try to pick options that won't brown. Try grapes, strawberries, blueberries, carrots, celery, etc.

All Veggie Tray

*Lastly, you can add a few slices of deli meat - try flavored varieties like Cajun or peppercorn turkey! Have the deli slice it thin and then fold pieces in half or roll up and fill in the last few gaps on the plate!

*If you are a real party champion, you can add some sort of cheese dipping sauce or fruit dip in the middle - not necessary though. There are usually some good options, again, near the deli or produce sections of the grocery - usually on a separate, refrigerated shelf. Or, if you are more of a Rachel Ray type, you could make your own.

Now you look like a party genius! Congrats!

Happy Potlucking!

Bison: The Better Red Meat?

Bison, or Buffalo (interchangeable words), is often seen as a healthier version of red meat. It is similar to beef, but usually said to be slightly sweeter in taste. For cooking, bison is used much like beef. You might have seen a Bison Burger on a menu here or there. Its used in chili recipes, skewered on kabobs, in stews, you name it! But why is it seen as healthier?

Because the way bison are farmed (more naturally), the meat is leaner. The meat is usually produced without the use of hormones and antibiotics. Grass-fed bison are going to have the most health benefits; however, farmers usually turn to supplemental feeding of grains and hay to ensure enough bison product. As with anything, the more "commercial" production gets, the less healthy the product becomes. When a company starts mass producing, you are going to end up with a less satisfactory product due to the animal having less freedom to roam (so more fat content), being grain-fed (less healthy Omega fatty acids), and being slaughtered at a younger age (milder flavored meat).

On a positive note, bison is very nutrient rich, meaning it has a high portion of nutrients per calorie. Bison is high in protein, iron, zinc, phosphorus, B6 and B12. And, even though practices might change in the future, for now, it is processed much more naturally than beef, chicken, and turkey. If you are going for a more natural, hormone free intake, bison is the choice for you!

The only brand sold at my grocery is Great Range. The nutrition label for their ground bison is seen here. A very lean beef is going to have fewer calories and fat, but less nutritional value.

Health wise, it would be beneficial to work bison into your intake, pulling it into rotation with your other meat choices!

Check here for some great bison recipes!

Also, Here is Kentucky Bison Company's site that lists local (Kentucky) restaurants where you can find their products. The company is owned by 21C Museum Hotel's Steve Wilson and wife Laura Lee Brown.

*Thank you to Louisville, Kentucky's Adam Fish for this great topic! Follow him on Twitter at @Adam_Fish

Balancing Your Snacks

"Balance." We hear that word a lot in the health industry. Eat balanced meals, lead a balanced lifestyle, balance your time, stay balanced. But, what does all that mean? Well, today we are going to talk about what it means to eat a balanced snack, and in this case, it means balancing your intake of carbohydrates and proteins.

Carbohydrates and proteins have 2 very different roles within the body. When you think "carb," you should think "immediate energy." This is the stuff that picks you up right away!! When you think "protein," you should think "stability." That is the stuff that keeps you fuller, longer.

So, with a snack, you want the best of both worlds. 1. You want immediate energy and 2. You want something that is going to stabilize your hunger until your next meal. When it comes time for your mid-morning or mid-afternoon snack, you want something that offers both carbohydrates and protein - to pick you up and keep you going until your next meal.

Here are some snack ideas that will do just that! (C) = carbohydrate, (P) = protein

*Whole grain crackers (C) and a slice of 2% cheese (P)

*Fruit (C) smoothie with yogurt (P)

*1/2 peanut butter (P) sandwich on whole wheat bread (C)

*Hummus (P) and pita bread (C)

*String cheese (P) and a small banana (C)

*Low-fat chocolate (C) milk (P)

*Whole grain crackers (C) and 2-3 slices of deli meat (P)

*Small apple (C) and handful of almonds (P)

*Flavored Greek Yogurt (P) with 1/2 cup blueberries (C)

*Granola bar (C) and handful of peanuts (P)

Get the idea?!

Enjoy a healthy snack this afternoon!!

Bored with Breakfast?

One can never have too many breakfast ideas!! I know that we have talked about grab-and-go breakfast ideas before, but a few more never hurt!!

Try one of these delicious ideas this weekend!

Go Greek:
Greek Yogurt
Fresh or frozen blue or strawberries
Pinch of flax seed (For improved cholesterol)
Handful of raw nuts like almonds

Wrap it up:
Whole grain tortilla (try a brown rice wrap for a gluten-free option)
1 whole egg and 1 egg white, scrambled
Chopped peppers and onions of your choice
Side of Fresh Fruit

Eggs Dijon: (recipe from Mark Hyman's Ultra-Metabolism)
2 hard boiled eggs (cook the night before)
2 Whole-wheat rye bread slices
Yogurt Dijon (two parts plain yogurt mixed with one part Dijon mustard)
* Cover one side of bread with the yogurt Dijon, slice eggs thin and place on sandwich, top with other slice of bread
Fresh fruit in season

Go Nuts:
Banana
Greek Yogurt
Chopped peanuts
* Cover the banana in yogurt and roll in bowl of chopped nuts!

So Fishy:
Whole grain bread or crackers
Red onion
Tomato
Dill dip
Salmon slices
* Place salmon, diced onion and tomato on dill dip covered bread or cracker
Side 1/2 grapefruit

Enjoy!

Bored?....learn something!!

Being bored is no fun, and if you turn to something like FreeCell or Spider Solitaire, you are doomed. Here is a great go-to site for boredom!

Read about how to make a turkey, shop the best stores on Black Friday, make a new recipe, budget your money, throw a Christmas sweater party, cold call, travel.....its has it all! Mahalo.com is awesome!!!

One topic that caught my eye......How to Make Your Own Dog Food!!

Enjoy filling up your boring day with endless, useful knowledge:)

Happy Hump Day!!

5 Worst Burgers in America

- Eat This Not That's David Zinczenko

http://health.yahoo.net/experts/eatthis/worst-burgers-america

Skip the frozen mystery ingredients!

True statement: Healthy choice pizzas got me through college! They were around $1.50 a pop and I probably ate at least one a day. Same with my roommates. Our freezer looked like the frozen dinner section at Walmart. I won't argue with people when they say these meals are convenient. They are portion controlled, easy to transport, and quick to fix. But, what are you sacrificing for a quick meal? A lot!

With the following comparison, I want to show you that A. you're possibly eating crap B. you are overpaying for that crap and C. it might be easier to just make the dish yourself!

Here goes - for the purposes of this post, we are going to stick with spaghetti meals....more specifically versions of spaghetti and marinara sauce. Here is what I found........(pricing is based off of one grocery's prices)

Product                                   Price ($)          Calories           First Ingredient Listed (main ingredient)

Smart Ones                              2.75                  290                 Enriched Macaroni Product
Spaghetti with meat sauce    

Lean Cuisine                             2.18                 270                 Blanched Spaghetti
Spaghetti with meat balls

Stouffer's                                     2.16                 350                 Blanched Spaghetti
Spaghetti with meat sauce       

Healthy Choice                           1.96                270                 9 Grain Pasta
Roasted Red Pepper Marinara 

Lean Gourmet                            1.05                 320                Cooked Enriched Macaroni Product
Spaghetti and meat sauce

Michelina's                                 1.00                 350                 Cooked Enriched Macaroni Product
Spaghetti Marinara
            
First of all, COOKED ENRICHED MACARONI PRODUCT?!!!! I almost barfed on the floor - which would have thoroughly pissed off the guy stocking products next to me. Anyway..........compare that to making your own pasta.

1 serving of Generic                     0.41                   300                Drum whole wheat flour and                 
Whole Wheat Pasta                                                                               tomato puree
with Meat sauce
(2oz pasta with
1/2 cup sauce)

Get one of these to help measure your pasta!

So, lets say that a meal takes 5 minutes to warm up. Compare that to making your own........ cook 2 oz. pasta (boil water and cook pasta = 10 min.), place pasta with 1/2 tsp of olive oil in a small Tupperware container. Place 1/2 cup sauce in extra small Tupperware container. Once at work, combine and heat for 30 sec. Rinse and take Tupperware home.
You are going to be using approx. 8 more minutes on the meal. NOT that big of a difference when you think about it - considering you won't be eating macaroni product anymore!!

Note: The Health Choice Roasted Red Pepper Marinara was definitely the best option. It had a good price and the first ingredient was 9 grain pasta! Yay Whole Grains!!!!!!!!

Save yourself 10 pounds a year!

Becoming overweight doesn't happen overnight. There isn't a little Fat-Fairy that comes down and strategically places french fries on your thighs or fried chicken in your arm pits - making the idea of wearing a strapless dress nothing other than a joke. No, body fat is a creepy night crawler that, little by little, injects your body with useless matter in the most unflattering places.

It's a fact that if anything is done little by little, you are less likely to notice. You don't take $20 out of your mom's purse, you take $2 a day for 10 days. You don't re-arrange your co-worker's office as a joke, you move everything 1" to the right once a week to drive them crazy! Its the same concept with weight. Small changes, here and there, add up to you becoming ........plump........without noticing.

Think about it: 100 calories a day (more than your caloric need) for 365 days is 36,500 calories. That equals 10.4 lbs of body weight. So, if you eat one too many 100 calorie packs, small fries, bite size Snickers, extra slices of cheese, or 8 ozs of soda every day - you could wake up a year from now, ten lbs heavier. Now, what if you do this for 5 years in a row? If you weigh 150 lbs today and you keep this pattern up - you would weigh 200 lbs by the fall of 2016. Scary thought, right?

So, what can you do? Well, you need to learn how to decrease your calorie intake by making small changes/substitutions throughout the day. Here are a few ideas on how to save yourself 100 calories a day, meaning 10 lbs by fall, 2011!

1. Kick the soda habit (1 cup soda = appox. 100 calories)

2. Start using a non-stick cooking spray (1 tbls of canola oil = 124 calories, 1 tbls butter = 100 calories)

3. Skip the coffee creamer, try skim milk (2oz liquid creamer = 80 calories)

4. Order the SMALL (large McD's fry = 500 calories, small = 231 calories)

5. Add mustard, not mayo (1 mayo packet = 90 calories, 1 mustard packet = 30 calories

6. Cut back a drink a day (1 12 oz regular beer = 145 Calories)

7. Skip the bagel (approx. 250-300 calories)

8. Go baked, not mashed (1/2 cup baked potato = 57 calories, 1/2 cup mashed potatoes = 115 calories)

9. Switch from 2% to skim (1 cup 2% milk = 122 calories, 1 cup skim milk = 90 calories)

10. Go naked (1 Qdoba tortilla = 330 Calories)

Have anymore great suggestions?! Add them below!!

Recipe Week Finale!

Blackened Tilapia - Super easy and very quick - a great place for a beginner seafood chef to start!

Ingredients:
4 Tilapia fillets
Paul Prudhomme's seasoning either Blackened Redfish Magic if you want it with some spice - or more plain is his Seafood Magic - I actually use a mixture of both
4 Tbls butter - could use fat-free Pam Spray for fewer calories

Directions:
Heat grill to high. Dip fillets in melted butter (or spray). Generously sprinkle seasoning on both sides of fillet. Spray grill with non-stick coating spray. Place fillets on hot grill and cook 2 minutes on each side.
Serve and enjoy your meal!!!

Crumb-topped Scrod
Taste of Home Light & Tasty

Ingredients:
3 Tbls reduced-fat mayonnaise
3Tbls grated Parmesan cheese, divided
2 tsp mustard seeds

¼ tsp pepper

4 scrod fillets (about 6 ounces each) you can grab these at the grocery seafood counter
1 cup soft bread crumbs
1 green onion, chopped
¼ tsp ground mustard
2 tsp butter, melted

Directions:
Combine the mayonnaise, 2 tablespoons Parmesan cheese, mustard seed and pepper, spread over tops of fillets. Place on broiler pan coated with non stick cooking spray. (I use cookie sheet covered with foil and grease with olive oil) Broil on low rack for 3-5 minutes.
Meanwhile in small bowl combine the bread crumbs, onion, ground mustard and remaining Parmesan cheese, stir in the melted butter. Spoon over fillets, spritz topping with non stick cooking spray. Broil another 3 minutes or until golden brown.

Oven-Baked Mustard Chicken
From Sarah Fritschner, Courier-Journal

Ingredients:
1 cup unseasoned dry bread crumbs
½ cup Parmesan Cheese
¼ cup butter
1 Tablespoon Dijon mustard, or any European-style mustard
1 tsp dried thyme
¼ tsp salt
¼ tsp black pepper
4 boneless skinless chicken breasts – cut breast in about half, it will make more smaller servings. (about 1 ¼ lb)

Directions:
Heat oven to 400. Lightly grease a shallow baking sheet with vegetable oil or olive oil. Combine breadcrumbs and cheese on a large plate. Melt butter in shallow bowl. Mix in mustard, thyme, salt and pepper. Coat chicken in butter mixture, then dip into breadcrumbs and pat firmly to help the crumbs to adhere. Place on baking dish. Bake 15 minutes use tongs to flip the chicken and bake 10 minutes more until chicken is cooked through.

Try these great sides to enhance any meal!

Grilled Zucchini

Ingredients:
4 small zucchini (about 1 ¼ lbs)
¼ cup olive oil
2 cloves garlic
1 Tbls Chopped green onion – use the white part
1 Tbls balsamic vinegar
¼ cup (or a little less) crumbled feta cheese
freshly ground black pepper

Directions:
Combine garlic and olive oil. Trim ends from zucchini and slice in half lengthwise. In medium bowl combine onion & vinegar. Brush zucchini with garlic oil mixture (a spatula works well to do this). Place slices on hot grill, grill until tender and spotted, turn slices over only once. Place slices in bowl with onion/vinegar and mix, add feta cheese and pepper and mix.

Rosemary Rice 
Taste of Home

Ingredients:
2 cups chicken broth
1 cup uncooked long grain rice
1 med onion, chopped
1 small carrot, shredded (can buy in a bag)
½ - 1 teaspoon grated lemon peel (can buy lemon juice)
2 garlic cloves, minced
1 tablespoon fresh rosemary
½ tsp salt

Directions:
Combine all the above in a medium saucepan. Bring to a boil, Reduce heat; cover and simmer for 20 minutes or until liquid is absorbed.

Recipe Week Continued!

Time for some more spicy dinner recipes! Enjoy these great finds submitted by some of my family members and friends.

First up, from the kitchen of Sherri McKeen (a wife and mother of 2)

My sister, Sherri and her new baby 'Emma'

Peanut Chicken Pasta:

At about 70 calories a cup, spaghetti squash is a great sub-
stitute in any pasta dish!

Ingredients:
4 skinless, boneless chicken breasts
Teryiaki Marinade of your choice
4 Servings of spaghetti (option to use spaghetti squash for fewer calories)
Bag of Spinach (get off of the salad bar to save some $$)
Peanut Sauce - found at this post

Directions:
Marinate chicken in teryiaki sauce (30 min. to 24 hours) in refrigerator. Cook 4 servings of spaghetti per instructions. (For spaghetti squash directions click here). Dice chicken and cook in teryiaki sauce on medium in large pan. Once cooked, remove and cook a bag of spinach in the same pan. Once the spinach is cooked (wilted), add chicken and spaghetti back in. Add peanut sauce and stir.
Makes 4 servings

Cinnamon Roasted Chicken with Pumpkin Sage Grits
Better Homes and Gardens - submitted by Elizabeth Warren
Ingredients:4 skinless, boneless chicken breast halves

1 Tbsp. Canola oil
1.5 tsp. salt

1 tsp. ground cinnamon
1/2 tsp. ground black pepper
1.5 cups water
2/3 cup instant grits
1/2 cup canned pumpkin
1 Tbsp. snipped fresh sage
1/3 cup cheddar cheese

Directions:

Preheat oven to 400. Arrange chicken in 13x9x2 baking pan. Drizzle chicken with oil and sprinkle with 1 tsp of salt, the cinnamon, and the black pepper. Rub spices all over the sides of the chicken. (I mixed the salt, cinnamon, and pepper together first, and then I rubbed it onto the oiled chicken). Roast in oven 18 to 20 minutes, or until cooked through. I was really pleasantly surprised at how juicy the breasts stayed. I don’t make a lot of chicken breast recipes because I can’t stand a dried out chicken breast, but these were wonderful.

[Important note to cooking meat: don't pierce it over and over to check for doneness. The juices will just run out of your meat. It's best to cook your meat, let it rest for a few minutes, and then slice it to serve it. I use a meat thermometer so I don't have to cut into my chicken and look for pink.]

Meanwhile, in a saucepan, bring water to boiling, stir in grits. Stir in pumpkin, sage, and 1/2 tsp. salt. Return to boiling, reduce heat, stir in cheese. Serve chicken on top of the grits. Add some sage leaves if you are feeling fancy.

Makes 4 servings

Lastly, from the kitchen of Nancy Brown (a wife, mother of 4, and grandmother of 2)

Me and my mom, Nancy

Black Bean Cakes 

Baxter Station Bar & Grill - submitted by Nancy Brown (my mother:)

Ingredients:

1 large white onion – cut into chunks or about 8 wedges

1 red pepper – cut into chunks

2-8oz cans black beans - rinse well and drain

2 cups self-rising flour

Olive oil for frying

Sweet chili sauce for dipping – I use El Pato Tomato Sauce Mexican Hot Style – found at Kroger around the Mexican foods is a little yellow can with a duck on it

Directions:

Also best if you have a LARGE bowl to put mixture in to make patties and have either a very good blender or a food processor

In a food processor fit with a steel blade, quickly pulse the onion and peppers until just past diced. Add beans and blend until mixture is still chunky, but with pieces no bigger than ¼ inch long. Spoon into a large bowl add flour – (ADD FLOUR ABOUT ½ CUP AT A TIME MAY NOT NEED THE WHOLE 2 CUPS)

Heat oil in nonstick skillet set over medium heat (do not let oil smoke) rub some oil onto your hands (mixture is very sticky) and flatten about 2 tablespoons of mixture into a patty. (I usually do this as I place into the skillet – fry about 3-4 at a time in the skillet. About 3 minutes on each side. Add oil as needed to pan as you fry.)
Your hands need oil each time to make patties– is a little bit of a mess.
Depending on how big you make the cakes – makes about 12 of my size
Makes 4 servings

Recipe Week!

Sorry for the delayed start, but I will more than make up for it. This week I will be posting great recipes that are 1. easy to make and 2. healthy!! Enjoy!!

Oregano Bagel Bites:
Ingredients:
4 Whole Wheat Bagels
1 lb. Lean Beef (I use Laura's Lean Beef)
1/4 cup Worcestershire Sauce
2 Tbsp of Oregano
8 slices Provolone Cheese (You can use reduced fat, but it is only going to save you about 20 calories a slice and they are a $1 more, so you can make that choice on your own:)

Directions:
Cook meat in pan on medium until fully cooked, drain grease. Add Worcestershire sauce and oregano and let simmer for 2 min. Remove from stove. Place oven on broil. Toast bagels (in a toaster). Place 1/8 of meat on each 1/2 bagel. Top each 1/2 bagel with one slice of Provolone Cheese. Place all on cookie sheet. Place in oven on broil until cheese is fully melted and enjoy!
Makes 4 servings: each 1/2 bagel has 250 Calories, there will be enough for 2 halves for every person

Creamy Mashed Cauliflower:
Ingredients:
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and pealed (I used 4 tsp of minced garlic from a jar:)
1/3 cup nonfat buttermilk
4 tsp extra-virgin olive oil
1 tsp butter
1/2 tsp salt
ground pepper to taste
chives for garnish

hand mixer

Directions:
Place florets, garlic, and 1/4 cup water in microwave safe bowl and microwave on high for 3-5 min. Place the cooked cauliflower in a food processor, blender, hand mixers (or you can do it by hand - but is hard). Add buttermilk, 2 tsp oil, butter, salt and pepper, process until smooth and creamy. Transfer to serving bowl. Drizzle with remaining oil and garnish with chives.
Makes 4 servings: 3/4 cup has 107 calories

Mexican Pizza:
Ingredients:
8" Pita (look by the deli)
2 tbsp salsa
3-4oz of precooked chicken breast strips (I like Tyson's in the freezer section)
1/3 cup shredded 2% cheddar cheese
1 tbsp cilantro chopped (look in refrigerated produce section)

Directions:
Preheat oven to 375 degrees. Place pita on baking sheet, spread salsa. Add grilled chicken, then sprinkle a layer of cheese. Bake for 10-12 min. until cheese is completely melted. Remove and garnish with cilantro. Cut in slices and dig in!
Makes 1 serving: approx. 550 calories - depends on the brands purchased.

Stay tuned for more great recipes throughout the week!!