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!!!!!