Appetizer Week Part I

All this week, I'll be sharing healthy (but tasty) appetizer recipes. Don't be afraid to change the recipes to your taste! Get creative!

Here is one that is sure to please....

Lasagna in a Bun

Ingredients
30 Sister Schubert's Wheat Dinner Rolls (come in packs of 10)

1 pound 94% lean beef (suggestion....Laura's Lean Beef)
1 cup Traditional Spaghetti Sauce
1 tablespoon garlic powder
1 tablespoon Italian seasoning
1 cup low-fat ricotta cheese

1/4 cup grated Parmesan cheese
1 cup (4 ounces) 2% shredded cheddar cheese, divided
1 cup (4 ounces) shredded part-skim or 2%  mozzarella cheese, divided

Directions
Make a wide V-shaped cut in the center of each bun - careful not to cut all the way through. Remove cut portion and save for another use; (maybe for a spinach dip)
In a large skillet, cook beef over medium heat until no longer pink; drain. Add the spaghetti sauce, garlic powder and Italian seasoning. Cook 4-5 minutes or until heated through.

Meanwhile, combine the ricotta, Parmesan cheese and half of cheddar and mozzarella cheeses. Spoon meat sauce into buns; top with cheese mixture. Place on a baking sheet. Cover loosely with foil.

Bake at 350° for 20-25 minutes - keep an eye out - time might actually be shorter than this. Uncover; sprinkle with remaining cheddar and mozzarella. Return to the oven for 2-3 minutes or until the cheese is melted. Yield: 30 servings.

Note: Original recipe was modified for increased health purposes. Here is the original recipe's picture!

Preview for Appetizer Week

I heard there is a little football game coming up next Sunday....I can't remember the details, but apparently it's a big deal. Anyway, I know that it is tradition to load up on fried chicken, deep dish pizza and beer for this particular party - but what if you changed things up this year?!

Next week I will be posting healthy appetizer ideas for your Super Bowl Sunday Parties!!!! I promise I won't give you instructions on how to make a veggie tray:)

So, come back on Monday to start preparing for some seriously awesome.....commercials!!!!!

Preview Appy:

Chili Pecans

Prep Time: 25 mins
Cook Time: 35 mins

Ingredients:
1 piece(s) paper, parchment, to cover baking sheet
1 1/2 tablespoon chili powder
1 1/2 teaspoon cumin, ground
1 teaspoon coriander, ground
1 teaspoon paprika
1 teaspoon sugar, brown
1/4 teaspoon garlic powder
2 cup(s) nuts, pecans, halves
1 1/2 tablespoon Worcestershire sauce
1/2 teaspoon salt

Directions:
1. Preheat oven to 275°F. Line a large baking sheet with parchment paper.
2. Combine chili powder, cumin, coriander, paprika, brown sugar and garlic powder in a small bowl.
3. Toss pecans and Worcestershire sauce in a large bowl. Sprinkle the spice mixture over the pecans, tossing to coat.
4. Spread the spiced nuts on the prepared baking sheet.
5. Bake the pecans, tossing every 8 to 10 minutes, until lightly browned and very fragrant, about 35 minutes. Transfer to a bowl; sprinkle with salt and toss well. Let cool.

Recipe Source

Food is Love

As I rounded the corner of the McDonald's drive-through this morning to pick up a # 4 with a large Coke that I had ordered for my boyfriend's birthday breakfast, I started thinking about the connection between food and love.

Had I showed up on his door step with a fresh fruit cup and yogurt, would it have said the same thing?....I love you?

Once the aroma of the hashbrowns reached my nose and my mouth began to water, the irony set it. I am a dietitian that continuously shows my love with food.......unhealthy food! Food is one of most people's favorite thing in the world, so when you are trying to get the message across that you care, it's only natural to grab a cookie cake or, in my case, a sausage biscuit with egg.

Watching him enjoy those 970 calories made me warm inside. I felt like the best girlfriend in the world! When, in actuality, I couldn't have done anything worse. I talk about nutrition ALL day. At work, with my low-carb fanatic roommate, with the meat guy at the grocery, in this blog, to people at parties who insist on telling me everything they have had to eat that day! And I love it! I pride myself on this vast knowledge that I have googled.

However, I still choose to show my love is such a hypocritical way. I don't know what that says about me or the power of Mc'D's crack cokes, but I doubt that I will at time soon stop showing my love with Big Mac's and sausage biscuits.

These are just thoughts - there is no education in here what so ever. Hope you all have a great Thursday, and next time you find yourself buying unhealthy food out of love and affection.....think twice....is that really how you want to show you care? 

P.S. Happy Birthday to my favorite person in the world. I would buy you a # 4 any day:)

A Must-Buy!

Watch this captivating news story about this ingenious new invention. It's a must-buy! Literally, if you don't buy this, you're an idiot.

New Wearable Feedbags Let Americans Eat More, Move Less
By - The Onion

Thanks Matt Hagedorn for today's video!!!!

Winter Hunger

As the snow accumulates and you hit the pantry for yet another snack this winter, stop and think why it is that you are feeling so hungry. It's common knowledge that we eat more in the winter, but why?!! Well, it goes back to our early ancestors...like some many things do....and involves several explanations.

1. Body fat helps insulate the body, and in the cold winter months, the body needs more insulation. So, we are programmed to be hungrier as the temperature drops. Fortunately, these days, most people have access to heated homes and offices and also......fleece. So, we don't really need that extra insulation, do we?

2. In the winter months, people tend to stay inside more often and the sun is out for a shorter amount of time each day. Because of this, your Vitamin D stores are decreased. Via a long chain of sciencey reactions, vitamin D effects the production of leptin. Leptin is a hormone that is involved in appetite. So, its possible that increased hunger and excess weight gain is due to lowered vitamin D levels.

3. Digestion slightly increases body temperature. So, its also possible that you are subconsciously grabbing that Butterfinger in an attempt to increase your core temperature.

So, what can you do? Here is a list of things to do this winter to prevent unnecessary overeating!

• Stay warm, load up on an extra sweater to prevent getting cold and wanting to eat
• Drink warm, low calorie beverages like hot tea
• Avoid cold drinks
• Increase your intake of vitamin D rich foods (fatty fish like salmon, canned tuna, low fat milk, fortified breakfast cereals, and mushrooms)
• Stay active. Being sedentary increases the urge to eat!

So stay warm, and get out of the pantry!!!





So easy, it's cheating

Take note, this is tough one.

+

=

Heat up the 3 sausage links on a stove top pan sprayed with low-fat cooking spray for about 8 min. Dice into small pieces. Meanwhile heat up the Lean Cuisine in the microwave. Combine and enjoy!! (Makes plenty for 2 servings)

That's cooking made easy:)

Getting Past the "New Norm"

No wonder we are confused. AND DEFINITELY no wonder all the kids are confused. With the food that has been normalized in this country, its a wonder we are all still here. Actually, it's worse. We're all here, but we're connected to sleep apnea machines and clutching to our walkers at age 43 because our hips have literally deteriorated. It's out of control.

I was at the grocery the other day and I saw a Snickers bar that said it Glowed in the Dark?! What glows in the dark? The actual candy? What the hell is in a candy that makes it glow in the dark?! How would anyone think that was a good idea?!

Have you watched Saturday morning cartoons recently? DON'T. You'll be on your way to the grocery to stock up on Gushers, Sugar Cereals, and whatever other plastic "food" they are selling kids these days.

So what is your role in all this? It's your job is to get past it! Walk past it at the grocery, turn off the TV, look away from billboards, don't look in your co-worker's lunch box. You have to be stronger than today's marketing. Trust me, this is no easy task. I was kind of intrigued by the Glow in the Dark Snickers:)

The main point: This post is just about awareness. You have to be aware of something in order to avoid it. So, good luck - its a dangerous glow-in-the-dark world out there.

P.S. Please do not eat glow in the dark food. (I'll try to get more information on this)

Must-Haves vs. Unnecessaries

Everyone splurges. Whether your weakness is beers during the big game, pizza on Fridays, ice cream in the summer, Girl Scout cookies by the sleeve, or cheese fries at your favorite bar, it's inevitable. There are going to be times that you eat too much, have to undo your pants, and waddle out of the restaurant ashamed....but that's ok! Life isn't life without your favorite smoothie or your favorite broccoli cheese soup from Panera.

HOWEVER, I'm here to discuss the difference between splurging on your favorite must-haves and the freezer burned chocolate ice cream sandwiches you just found in the back of your freezer (the unnecessaries.) Splurging happens, but that doesn't mean that splurging happens when it isn't necessary.

Here are my necessaries: Taco Bell, vodka, Mexican (including queso), holiday specials (like my Mom's Christmas egg rolls - don't ask), and pizza (good pizza....BoomBozz Pizza).

I'm not going to waste precious calories on foods that don't matter to me! Every time you go to overindulge, think to yourself, "Is this a must-have or an unnecessary?" That way you are never wasting calories, and every bite is worth it!

So, go out there, eat healthy, and when its necessary, splurge on a must-have!!!!

Guilt Free Snack!

I know that I preach "functional food" and "nutrient rich foods" but sometimes you just want to eat....to eat. In these times of surfaced gluttony it's important that you turn to a snack that isn't going to ruin all that cardio training I'm sure you've been doing:)

They aren't going to provide you with much energy or ANY vitamins or minerals, but I have (well, actually my friend, Erin, has) a treat for you! She found them on sale at Kroger and they are called Yogurt and Berries Mini Rice Cakes. Yes, I know, rice cakes - more stereotypical than salads - I realize. But at 60 calories a serving and both sweet and salty, its the perfect indulgence. (I use the word indulgence loosely) you are still eating rice cakes for god's sake.

I thought they were surprisingly delicious.

Oh, and Erin, sorry I ate all your Yogurt and Berries Mini Rice Cakes:)

Women Laughing Alone With Salads....A Complete Ripoff

I can't take credit for this. It's from the blog the hairpin, a fabulous highlighting of current fashion, music, relationships and beauty info....all the essentials.....except nutrition of course:)

The title just states WOMEN LAUGHING ALONE WITH SALADS with these pictures to follow.

- Edith Zimmerman (author)

Oh, the ridiculousness. There is nothing like a bout of anorexia to get you chuckling away. I mean, they don't even have dressing to go with their leaves of misery. Ugh. Tonight I'm going to drink vodka and most likely indulge in a 4th meal.
 Happy Friday.

Oh, and thank you Matt B. (creative muse) 

McDonalds' Sweet Surprise

I already know I'm going to get made fun of for this post. I can hear it now... "Erin, I'm NOT going to McDonald's and getting freakin' oatmeal!"

OK, maybe you won't got out of your way to hit up McDonald's for their world renowned oatmeal, but you might think about it if you are traveling, need a quick snack, or just don't have time to make your own breakfast!!!
At 290 Calories (with the brown sugar), the oatmeal has less than 5g fat, 5g of protein, 5g fiber, and 130% of your daily Vitamin C requirements!

So, at least give it a shot - you might like it!!!

Idiot Proof Dinner

Alright people, this is an easy one. I had this for dinner 2 nights ago and finished up the leftovers yesterday. I was very surprised by the result....very tasty!

Here's what you need....

1 bag of Garden Vegetable Medley Steamers and 1 package of Italian Style Chicken Sausage. There are a few brand options depending where you are shopping, I went with Chef Bruce Aidells.

For two servings, I used the whole bag of Steamers veggies and 2 sausage links (add more sausage as desired.)

All I did was pop the Steamers bag in the microwave for 5-8 minutes. Meanwhile, I warmed up the already cooked sausage on a skillet sprayed with fat free pan spray and diced into small pieces. I then poured the veggies over the sausage and mixed. Here's what I got!

Delicious!!

Nutrition Info: (per serving, contains 2 servings)
270 Calories
12.5 g Fat, 3 g Saturated Fat
17g Protein
20g Carb

Price:
Sausage ($2.50)
Veggies ($2.00)
So, $2.25/serving

ENJOY!

Avoiding the 3pm Crash

If you listen carefully, every day around 3pm, you can hear heads hitting the desk all over the world. Your eyes start to cross as you press 'reply' to yet another email. You answer your phone "Hello" just to find that it was your ears playing tricks on you...again. You've gotten more coffee - that's not cutting it. You ate whatever candy that was on Darlene's desk up front - that's not cutting it. Now your eyes are closing - OH GOD - here comes your boss - wake up! You slap yourself and then smile just in time for her to walk by. (That's right, I said her....sexist.)

Do you realize this could have all been avoided? Here's how........eat. That's right. I'm a dietitian telling you to eat more!!

You need to plan a strategic snack in between lunch and dinner to help you avoid that afternoon crash. Combine a carbohydrate like some fruit, whole grain crackers or bread and a protein like a slice of 2% cheese, lean deli meat, nuts, or yogurt. This combination coupled with a glass of water will have you up and productive before you can say "Hey boss, don't worry, I already emailed Stuart and he said he'd love to be involved. It's all taken care of."

Trust me - you'll be thanking me for your promotion later:)

Chicken Sausage Recipe

You can manipulate any recipe you want to make it healthier for you! Here is recipe I found on the Al Fresco Chicken Sausage website - below the recipe are simple changes you can make to decrease the saturated fat!

Spicy Jalapeno Chicken Sausage, Corn & Peppers

Serves 6
Prep Time: 15 MinutesServes 6, 15 min. prep

2 tbsp Butter

1 12oz pkg al fresco Spicy Jalapeno Chicken Sausage, sliced into ½” pieces
1 small Onion, finely chopped (about 1/2 cup)
1 Red Bell Pepper, seeds and ribs removed, chopped
¼ tsp Cayenne Pepper
Coarse Salt
1 can Corn (drained)
2 red tomatoes, diced (1 cup)
½ cup Whole milk

Directions
In a large skillet, melt butter over medium heat.
Add onion, bell pepper, cayenne, and 1 tsp salt.
Cook, stirring occasionally, until onion is soft, about 5 minutes.
Add corn and tomatoes; cook, stirring often, until corn is tender and tomatoes have softened, about 10 minutes.
Stir in milk; remove from heat.
Serve immediately.

Nutrition Information per serving
Calories 180 , Total Fat 10g , Saturated Fat 4g , Cholesterol 55mg , Sodium 600mg , Carbohydrate 11g , Sugars 5g , Dietary Fiber 2g , Protein 12g

Healthy Substitutes: Exchange 2 tbsp of butter for 2 tbsp of olive oil for decreased saturated fat and substitute 1/2 cup of whole milk for a 1/2 cup of fat-free skim milk for an even larger decrease in saturated fat!

Remember that saturated fat is the "bad" fat meaning that it can lead to clogged arteries causing unnecessary strain on the heart! Make substitutions when you can!!!!!

Tired of Chicken?

Tired of grilled chicken? Tired of turkey sandwiches? People who are trying to eat a little healthier often get stuck on their "lean meat" selections.

Well, there's a spicier option in town! The All Natural Al fresco Chicken Sausage products are a great way to add variety to your plate! You can use them in so many ways: wraps, pastas, pizzas, salad toppers, anything! And with their variety of flavors to choose from, you will never get bored!

The range of flavors of their dinner sausage, breakfast sausage, and meatballs include chipotle, sweet apple, tomato and basil, wild blueberry, buffalo style, and many more! You will find them in the freezer aisle with the other meats. 

Check here for more recipes to choose from - enjoy!  

Packing for the Gym

Let me preface with the fact that packing for the gym is one of my least favorite parts of my day. Beyond having to make an extra stop in the cold weather, beyond changing in the locker room, beyond the slight knee pain that I am choosing to ignore at this time, beyond waiting for the sweaty highschooler who thinks he is the best thing since vodka:) to move off my machine, packing for the gym either the night before or the morning of is the biggest barrier between me and my workout.

I hate making sure I didn't forget anything, I hate touching my tennis shoes, I don't know....I just hate it! Then, when I get home I have to pull out all my work clothes that have to be hung up and whatever sweaty stuff I had to throw in there........its just awful.

However, I don't really have a choice in the matter....unless I want to stair-climb in heels! So, day after day, I pack and I cringe, I cringe and I pack. (ok, not every day:)

Sorry to complain, that is not what this post is really about. What I wanted to talk about is what to pack for the gym when it comes to FOOD. We have discussed Recovery Nutrition before and how it's important to recover after workouts with necessary nutrients. However, it is also important to fuel before a workout! I usually try to eat about an hour before, that way I am fueled but not uncomfortable.

So, when you are fueling for the gym, what is the best thing to eat? In my opinion......

Fruit (Apple, Banana, Grapes, etc.) Already pre-wrapped by nature!

Why fruit? You want to eat all carbohydrates before a workout - carbs are what give you immediate energy and proteins take longer to digest and would just be heavy on your stomach. 

Question? If you just need carbs, then why couldn't you just eat some pretzels, or some goldfish, or some crackers, or a sports drink? Well, fruit provides the sugar you need but also has the vitamins and minerals that you are NOT going to get from pretzels! I like to call it functional food! (As opposed to the empty calories you would get from a snack food.)

So, when you are packing for the gym (tomorrow I'm sure:), don't forget your fruit! Its just as important as your tennis shoes!



7 New Foods to Try This Year

I don't know about you, but sometimes I get into ruts....food ruts. I'll find myself buying the same things, cooking the same things, and just getting lazy when it comes to variety.

Don't let this happen to you! Here are a list of 10 foods that you definitely need to try this year! For an added bonus - don't just eat these foods, try and cook them yourself!

1. Salmon: Some people are weary of cooking fish at home, but just look for a simple recipe and you will be fine! What's the worst that can happen? You mess it up and have to go get pizza? Big woop.

2. Quinoa: A great base for a main dish or a side with a little added protein for you! Try this recipe, and feel a little fancy tonight:)
3. Huckleberries: Similar to the blueberry and the state fruit of Idaho, huckleberries are a powerful punch of antioxidants to help you fight inflammation and cell damage!

4. Ginger Root: This flavorful root has anti-inflammatory abilities like that of aspirin. Look up a recipe today that requires this yummy life savor.
5. Pineapple: Not only is this one of my favorite fruits, but its versatility far exceeds that of other fruits! Add to a stir fry or a chicken and rice dish for an added punch of Vitamin C.

6. Seaweed: Packed with vitamins and minerals, a seaweed salad would be a great side to any meal....typically served with sushi. Try this easy recipe to start!
7. Whole Wheat Pizza Crust: Grab one of these pre-made pizza crusts and top with pizza sauce, 2% mozzarella cheese, and all your favorite vegetables for a high fiber, fun to cook meal.

P.S.: A New Year's Resolution Suggestion....Read Defending Vegetables Daily!!!!!