Recipes and Reform

Boy, do I have a treat for you all today! Go to Gina's WW Recipes for some WONDERFUL and EASY recipes to try! My patient load is light today and I was able to spend some time perusing her blog this morning, saving TONS of recipes I'd like to try! If you enter your email address into her FeedBurner, you'll never miss a great recipe delivered right to your inbox!

Today for lunch I ordered take-out from Chili's Guiltless Grill (our microwave at work is still on the fritz)...the Buffalo Chicken Sandwich to be exact. It was really good! I was feeling great about my "Guiltless Grill" selection until I learned of the sodium...over 2,300 milligrams! Ahhh! At least the sandwich was only 386 calories, 7 grams of fat, and contained 9 grams of fiber??? :-/ Disappointing, Chili's! Very disappointing! I've also been reading Gina's blog, which has probably made me hypersensitive about sodium levels...which is a good thing!!!!!

Today for a snack I tried the Kay's Naturals Honey Almond Protein Cereal (gluten-free). I love the crunch of a cereal, but would be interested to see if the crunch held when served with milk (I ate the cereal plain). Most gluten-free products are "airy" in taste, weight, and texture...and the Kay's Naturals products are no exception. Though I should mention, I am a fan of the "light-weight" nature of gluten-free products...less bloat, I feel. The Honey Almond Protein Cereal is lightly sweetened, nothing over-powering which I prefer. Again, the portion size is excellent and one serving contains 100 calories, 3 grams of fiber, and 9 grams of protein! Nice work, Kay's Naturals...I am LOVING your products! Thank you!!

And in the news...a feather in the caps of those like myself in prevention...

A new poll for American's Health and the Robert Wood Johnson Foundation shows the majority of Americans consider disease prevention the MOST important element of health care reform.

The US Department of Health and Human Services aimed to reduce obesity rates to 15% in every state before 2010 (baaahahaha!). However, the trend is showing movement in the opposite direction -- obesity rates continuing to rise. As of 1991, no US state had an obesity rate over 20%. Today, only Colorado has an obesity rate under 20%.

In playing devil's advocate I have to propose...DO we (as a nation) want to change, or are we just sick and tired of our ill-fate if trends continue? 

If you had to take a side in this debate, what do you feel is consensus for the nation as a whole: 

a) improve health through prevention (nutrition, exercise, and preventative health care)

--OR--

b) continue Western medicine of treating the disease and not the problem

my first papaya

I've had papaya before, but I've never purchased a papaya before. They were on sale for $0.94/lb and I just couldn't resist!

My 3.21-lb papaya 
(I couldn't get the picture to rotate for the life of me...sorry)

 

I peeled off the skin and cut it length-wise into 2. How pretty inside!

 

Scooped out the seeds and cut into slices. It was perfectly ripe! Almost looks like salmon here, doesn't it?

 

7 cups of fresh papaya for just over $3.00! Yumm!

Papaya Facts:

- 55 calories per CUP!

- naturally fat-free

- contains 3 grams of fiber per cup

- one cup contains 144% DV of Vitamin C

- named the "fruit of the angels" by Christopher Columbus

- contains papain -- an enzyme used in digesting proteins

Question: What's the last NEW fruit or vegetable you tried at home? 

Are there any you're interested in trying but hesitant to spend the money on without knowing when it's ripe, how it tastes, or how you can cook with it?

 I received several emails asking what my time was for the 4-mile Guinness Challenge. The results are up and my chip time was 45:53...just under 11:30 min/mi splits. Considering the Guinness-drinking and hills...I'm happy with that!

Off to play my 2 hockey games in a bit...hope you're all enjoying your weekend and having better weather than Tulsa!

Fiesta con NUTRITION!

Wow! I was expecting a good turn-out for the giveaway...but the response has far exceeded my expectations! Thank you to my new followers...I look forward to hearing from you and reading your work, as well!

If you look to the right there you'll see my newest poll is asking about your preferred housing for your taco stuffing! This past week I made tacos and came across several options on hand in our house. While I typically go for a corn tortilla, I hate how small they are and how easily they rip. So, I opted for some hard shells you'll see below. I then, of course, got to comparing the nutrition on these taco shells and may have had a change of heart...

I just may be a hard shell chick.

So, let's compare...

1st choice: Mission Life Balance Plus Tortillas

 

Serving size is 1 tortilla.

130 calories, 3 grams of fat (1.5 saturated), 3 grams of fiber, 290 mg sodium

First word on the list of ingredients: "enriched" -- BLASPHEMY!!! And looking at that list, there's TONS of 8-syllable words on there (that's my way of saying "there's way too many preservatives")

 

Choice 2: Old El Paso hard taco shells

My Pick of the week!

 

A MUCH abbreviated list of ingredients and a single preservative 

(can't escape them all, but glad to see it's limited....)

 

First note: the serving size is THREE shells.
150 calories, 7 grams of fat (3 g saturated -- 3 grams MUFA!), 135 mg sodium, 1 gram of fiber.

I love the healthy fat (despite the higher saturated fat), and I love that the sodium is low!!'

Choice 3: Mission Yellow Corn tortillas

 

Serving size is 2 tortillas
110 calories, 1.5 grams of fat (no saturated fat), 10 mg sodium, 3 grams of fiber

So, which taco shell would you choose at my house?

I think the corn tortillas are the most wholesome. I love the fact that they are SOOOO low in sodium, a good source of fiber, and contain NO saturated fat! However, they're too flimsy for me! The ones at restaurants are always better than those in the stores...

C'est la vie that the healthiest option is not my favorite...but I DO think that the Old El Paso hard shells are a GREAT option for tacos shells. I love that the shells are low in sodium and have more than half the fat coming from MUFA's and PUFA's. For a 3-shell serving, they're also the lowest in carbohydrates (important for diabetics!).

The Mission Life Balance are a good source of fiber but higher in calories. They're also packed with preservatives and the main ingredient is enriched bleached wheat flour (noooo!).

In short: soft shell corn, hard shell corn, and last...flour.

 

Have a wonderful Thursday and check back for the winner of the giveaway tomorrow!!

Comfort

You know those times when something happens that quickly reacquaints you with the reality of how precious life is? Tonight was one of those instances. Deepest thoughts and prayers go out to my friend up north who is currently in critical condition. :( Tell the ones you love how much they mean to you...right now. Life's too short sometimes it seems.

It just happened that on tonight's dinner menu was THE comfort food of comfort foods: chicken noodle soup. Homemade. I used the high-fiber, low-calorie noodles I got from Akins a few weeks ago -- 2 ounces for 130 calories and 20 grams of fiber. Wowza!

 

 Steaming away...mmmmmm!

  

 Loaded with fresh celery, carrots, and lean chicken breast tidbits

Today at work, I had the priviledge of trying my first piece of fry bread...made into an "Indian Taco". Indian fry bread is a traditional Indian food consisting of a fried battery of flour, hot water, baking soda, and a pinch of sugar. It was sooo good! Obviously, however, it is a very much so consume-in-moderation food. Hello, saturated and trans fat!!

  

 Indian Fry Bread

 

 Indian Taco: Indian Fry Bread topped with chili, lettuce, cheese, tomatoes, and salsa. It was GOOD!

Yesterday's diet went like this...

Breakfast:

Fiber One Bar (2 carbs)

6 ounces fat-free QT cappuccino (1 carb)

1 small apple (1 carb)

     Total: 4 carbs

Lunch:

6" Subway turkey sub with all of the vegetable fixin's (3 carbs)

pickles (0 carbs)

     Total: 3 carbs

Snack:

banana (2 carbs)

Dinner:

1/2 small acorn squash (1 1/2 carbs)

1/2 ounce pecans (0 carbs)

2 tsp Splenda brown sugar (1 carb)

2 Tbsp Smart Balance Light (0 carbs)

1/2 cup chicken soup casserole (1 carb)

     Total: 3 1/2 carbs

Snack:

10 animal crackers (1 1/2 carbs)

2 Tbsp peanut butter (0 carbs)

     Total: 1 1/2 carbs

Kellogg's Owns Up to Un-Fit Fiber

Did you know there has been a 1344% increase in whole grain products since 2000? Common claims surrounding grains, such as “made with whole grain”, “good source of whole grain,” and “whole grain guaranteed” resonate strongly with nearly all adults (87%), indicating an increase in purchase interest in response to whole-grain content claims [1]. Interestingly, however, Americans are STILL not meeting the recommended 20 to 35 grams of fiber a day.

Kellogg’s called out cereal companies including General Mills, Quaker, Malt-O-Meal, Post…and themselves in a recent publication they published entitled, “Whole Grain Half Truths.” A recent survey conducted by Kellogg’s revealed that consumers purchase ‘whole-grain’ products in an effort to intake more fiber and increase the healthfulness of the foods they eat. The majority (73%) of consumers felt that purchasing products made with whole-grains translated into purchasing those products providing good sources of fiber [1].

Sadly, consumers are being lead astray with such beliefs. To aid consumers in choosing higher fiber breakfast cereals, Kellogg’s audited a sample of breakfast cereals used between January 2005 and August 2008. The data was drawn from a syndicated database including the major brands aforementioned. What Kellogg’s revealed was unfavorable for most commonly recognized cereal brands, especially General Mills.

0 grams of fiber

General Mills Rice Chex

1 gram of fiber

General Mills Chocolate Chex

General Mills Cinnamon Toast Crunch

General Mills Cocoa Puffs

General Mills Cookie Crisps

General Mills Corn Chex

General Mills Golden Grahams

General Mills Lucky Charms

General Mills Reese’s Puffs

Kellogg’s Fruit Harvest Strawberry-Blueberry

Kellogg’s Mini-Swirlz Cinnamon

Malt-O-Meal Honey & Oat Blenders Cereal

Malt-O-Meal Mashmallow Mateys

2 grams of fiber

General Mills Frosted Cheerios

General Mills Honey Nut Cheerios

General Mills Oat Clusters Cheerios

General Mills Oat Clusters Cheerios Crunch

General Mills Yogurt Burst Cheerios

Malt-O-Meal Cinnamon Toasters

Malt-O-Meal Honey Nut Scooters

Post Honey Bunches of Oats

Post Honey-Comb

Quaker Life

Quaker Maple & Brown Sugar Cereal

GOOD sources of fiber (3-4 grams)

General Mills Aspire

General Mills Cheerios

General Mills Kix

General Mills Nature Valley Organic

General Mills Total

General Mills Total Honey Clusters

General Mills Total Whole Grain

Kellogg’s Frosted Flakes Gold

Kellogg’s Low Fat Granola with Raisins

Kellogg’s Low Fat Granola without Raisins

Kellogg’s Mueslix

Kellogg’s Raisin Bran Crunch

Kellogg’s Smart Antioxidant

Kellogg’s Wild Animal Crunch

Quaker Natural Granola

Quaker Oatmeal Squares

EXCELLENT sources of fiber (5-11 grams)

General Mills Curves

General Mills Fiber One (Caramel Delight)

General Mills Fiber One Raisin Bran Clusters

General Mills Total Raisin Bran

Kellogg’s All-Bran Yogurt Bites

Kellogg’s Cracklin’ Oat Bran

Kellogg’s Mini-Wheats Frosted Bite Size

Kellogg’s Mini-Wheats Frosted Bite Size Blueberry Muffin

Kellogg’s Mini-Wheats Frosted Bite Size Strawberry Delight

Kellogg’s Mini-Wheats Frosted Bite Size Vanilla Creme

Kellogg’s Mini-Wheats Frosted Maple & Brown Sugar

Kellogg’s Mini-Wheats Frosted Original (Big Bite)

Kellogg’s Mini-Wheats Frosted Bite Size Cinnamon Streusel

Kellogg’s Mini-Wheats Un-Frosted Bite Site

Kellogg’s Raisin Bran

Kraft Vanilla Almond Crunch Cereal

Malt-O-Meal Frosted Mini Wheats

Malt-O-Meal Lightly Sweetened Whole Grain Cereal

Post Grape-Nuts

Post Healthy Classics Grape-Nuts

Post Honey Maid

Post Raisin Bran

Post Shredded Wheat Cereal

Quaker Oatmeal Squares

What Kellogg’s found:

-         At the time of the audit, 72 nationally distributed ready-to-eat cereal products included clearly visible whole-grain claims on their packaging

-         Of the cereals containing whole-grain health claims, fiber content ranged from 0 to 11 grams per serving

-         Of those cereals touting whole-grain ingredients, 32 (roughly half) were found to provide less than a “good” source of fiber (3 grams per serving)

-         Approximately 60% of breakfast cereals provided less than 1 gram of fiber

For more information from Kellogg’s, go here.

Also……………..

I heard back from “The Biggest Loser Resort at Fitness Ridge”. Here was their email in response:

Hi Nicole!

Thank you for your interest in the Biggest Loser Resort at Fitness Ridge!  Its great to hear from OK!  (I have family in Broken Arrow/Coweta/Tulsa)  We do have a RD, her name is Emily Fonnesbeck and she is registered with the ADA and is certified for Adult Weight Management through the commission of Dietetic Registration.  She has been with us for many years and teaches several lectures throughout the week so guests can learn about portion management, how to understand calories, and proper eating habits.  Her Bio can be found on our web page under the tab About Us, and Wellness Team. 

You can visit our website at www.biggestloserresort.com and under the "Our Program" tab, you can download our brochure for more information about us! Please call or email me and let me know how I can further assist you!


Best,
Matthew Arrington
The Biggest Loser Resort at Fitness Ridge
Toll Free 888-870-2639
Local 435-673-6600
www.biggestloserresort.com
 

And last, but not least, my diabetic meal pattern for yesterday:

Breakfast:

2 whole wheat waffles (2)

2 Tbsp peanut butter (0)

Banana (2)

     Total: 4 carbs

Lunch:

1 small serving leftover squash/goat cheese fettuccine (3 carbs)

1 cup Waldorf salad (1 carb)

     Total: 4 carbs

Snack:

4 wafer cookies (1 carb)

Dinner:

Tomato basil tortilla (2 carbs)

4 ounces boneless, skinless chicken breast (0 carbs)

Lettuce, tomato, and light ranch dressing (0 carbs)

20 oven baked fries (2 carbs)

     Total: 4 carbs

Snack:

5 Triscuits (1 carb)

1 ounce 2% cheese (0 carbs)

Exercise:

90-minute hockey game

20 years of nutrition headliners

Well, I would first like to announce my initiation into the Foodie Blog Roll - yay! I hope to draw in more randos to my blog and continue the flow of comments, feedback, opposition, and support of my thoughts, ideas, and interests. And for all you lurkers, help me out and click "follow blog" up there at the top. I need to appear more popular in the cyber world!! Half kidding...but really, I've received many emails and comments from people I'm not sure I know IRL (in real life) and/or know that they follow my blog. Anyways..

Found an interesting article highlighting nutrition headliners making their way in nutrition over the past 20 years. I found them really interesting, so maybe you will (:cough:should:cough:), too! A lot really has changed about what we know and what we've adopted into our diets. Here's a snapshot [1].

New pyramid. We've changed the way we measure portions and we've added exercise. Also, the "use in moderation" section is done-zo. There's also a customizable "My Pyramid" available online. When you plug in your sex, age, height, and weight...the details of a suggested diet are laid before you. For free. Ahhh technology!

Food labels. The CNN article states, "In 1994 when the Food and Drug Administration required products to carry nutrition facts labels that listed the amount of calories, calories from fat, total and saturated fat, protein, carbohydrates, fiber, sugar, cholesterol, sodium, vitamins A and C, calcium, and iron per serving." Today, 50% of adults peek at those labels. Continue doing your part, America! The information is accurate in invaluable in your weight management and health endeavors.

Fish and omega-3's. Need I say more? Eat'em love'em...and quite possibly...supplement'em.

"Fat is not a four letter word". AMEN! I think this is my favorite one! Fat is essential in the diet. Labels are including information on saturated, trans, mono- and polyunsaturated fat. Embrace the new information and use it to your benefit. Anybody have any any guacamole...? It's true, even the Sonic will serve a whole wheat bun if you ask. Up the complex carbohydrates! The Whole Grains Council and their stamp has assisted consumers in choosing healthier grain options. Ever see a red heart on your whole grain bread? It's not for decoration, I assure you.

Food for what ails you. Food works for you in preventing chronic disease and assisting in weight management. Food can help lower your cholesterol, keep your bowels regular, and regulate your blood sugars to an extent...just to name a few perks. What we eat predicts our level of satiety and satisfaction, and cooking and meal time provides enjoyable times and memories for all. Food is power, truly...and food + knowledge is invincible.

Cheers! Drinking to good health is recommended! Maybe this is my favorite headline.,.I'm not sure. Probably...as I blog enjoying a glass of wine from a local winery! But not just wine -- water and milk and others. And consumers are becoming aware of the calories they consume in liquid form. Many consumers are now opting for water or other low-calorie and calorie-free options like Crystal Light.

Variety. Not only is NO food a forbidden food, but we're expanding our palates. More Americans are familiar with and consume ethnic foods and a larger variety of foods than in decades past. We've all heard "eat your colors" or "eat the colors of a rainbow daily" -- this is emphasizing variety. And now too we see that consuming our nutrients through the diet versus a supplements is more strongly encouraged. It's amazing how quickly headliners go to rule of thumb, isn't it?

Go fresh. Farmers markets and the availability of fresh (organic) produce, meats, and other foods are gaining speed in the world. Stores such as Trader Joe's (which isn't in Oklahoma...leave me to pout), leave consumers with a cost-effective, fun means of freshening up, and lightening up their diet. Or should I say "bulking up" since all that produce is packed with fiber!!? Anyways, freshness is taking on a huge role in consumer choices as of recently.

Awesome article! Thank you, CNN!

I'll leave you with a few pictures of our Lily. She's nearly 20 weeks old and is just a doll. She got a new, big girl bed this week. Can you tell we are proud, proud parents!?

[1]. Squires, Sally. The 10 Most Important Nutrition Stories of the Last Two Decades. CNN Health. September 8, 2009.

Simple Sugars and More Crock Pot Love...

Blog topic request: simple sugars.

My friend -- we'll call her Jenny -- is pregnant! Jenny went for her oral glucose tolerance test (OGTT) in her second trimester, per protocol, to check for gestational diabetes (GDM). Gestational diabetes shows up in approximately 4-5% of pregnancies and is marked by elevated blood glucose due to elevated hormone levels, affecting insulin secretion. Insulin is the hormone responsible for decreasing blood glucose (sugar) in the blood. Gestational diabetes is diagnosed when the body cannot make enough insulin to keep blood glucose levels within safe ranges for both mother and baby.

While Jenny was not diagnosed with GDM, she was told to stay away from "simple sugars" after a slightly elevated 2-hour blood glucose reading during her OGTT. So, she wants to know what carbs to include and which to exclude.

As far as "simple carbohydrates" things that come to mind include: soda, juice, sugar, syrup, candy, honey, chocolate, desserts, white flour, etc.

"Complex carbohydrate" are the "good carbs," meaning they do not as readily (and quickly) increase blood glucose in the body. When fiber is included in a food we can consider it more complex as fiber causes a "slow release" of sugar. Often, fiber-containing carbohydrates are given a "net carb" count, meaning the grams of fiber are subtracted from the total grams of carbohydrates giving the "net carbs," and thus "lowering" the actual effect of carbohydrate on blood glucose.

So, complex carbohydrates would include: whole grain cereal, pasta, and rice, oats, beans, legumes, and fruits and vegetables. So basically, anything that's not a sugar or refined : )

Because I'm a huge supporter of a diabetic meal patterns (consistent carbohydrates), I recommend to insulin resistant individuals a slightly modified diabetic meal pattern of approximately 60 grams of carbohydrates per meal with a night time snack consisting of both carbohydrates and protein (approx. 15-30 grams of carbohydrates). Adding in morning and afternoon snacks containing approximately 15 grams of carbohydrates is optimal, as well.

For our purposes, forget about "net carbs" and focus on labels and "total carbohydrates" -- grams. By controlling the amount of glucose we're putting into our bodies, we can control (the best and only way that we can) the amount of sugar going into our blood. Hence, any individual with insulin resistance, I recommend following this regimen (or a modification of this regimen).

Carbohydrates are essential and thus, the backbone of any diet. Even a diabetic diet contains mostly carbohydrates. And really, a diabetic meal pattern is simply another means of explaining a HEALTHY, BALANCED DIET! Ideally, all of our meals are comprised of carbohydrates, fats, and protein. In the case of carbohydrate control, the aim is to meet, but not exceed, the recommended carbohydrate intake and use protein and fat accordingly.

What might 60 grams of carbohydrates LOOK like? Good question!

Breakfast:
2 slices of whole wheat toast
with Smart Balance or peanut butter
1 small banana
1 egg or Egg Beaters
coffee with creamer

AM snack:
apple and 1 oz. low-fat cheese

Lunch:
2 oz. turkey and cheese sandwich on whole wheat
1 Tbsp light mayonnaise
1 serving of baked chips
1 oz. of almonds
string cheese

PM snack:
low-fat yogurt with 1/4 c. granola

Dinner:
1 c. whole wheat pasta
1/2 c. marinara
3-4 1 ounce meatballs
salad with light dressing

Snack:
6-8 crackers with cheese or peanut butter

"Jenny" -- I hope this helps! I'm here to help...just ask : )

And in my crock pot last night was a winner, and rich in complex carbohydrates! Can't-Hardly-Cook Chicken Parmesan! Before work, I threw in 5 chicken breasts which I had rolled in Egg Beaters and then in a mix of bread crumbs, Italian seasoning, salt, pepper, and garlic powder (lightly brush with olive oil the bottom of your crock pot first). I then layered 2-3 slices of light mozzarella over the top, and dumped on 2 jars of Classico marinara. Cooked on low all day and added it atop a portion of whole wheat linguine. It was divine! The chicken fell apart it was so moist...delicious!

I've got tonight's dinner cookin' up now -- chicken tortilla soup! Yum! Recipe review (and pictures) later!

Fiber up! ...and taste test #2

Out with cardboard, in with flavor!

Many years ago when I was first getting serious about nutrition, there was a handful of flavor-less "cardboard" cereals on the market that provided plentiful amounts of dietary fiber. Today, the choices of high-fiber cereals are plentiful...thank goodness. USA Today reviewed some of the high-fiber cereals scoring "very good" on taste tests. So before you go grabbing just anything off the shelf, strongly consider looking into these [1]:

- Kashi GoLean Crunchy Fiber Twigs
-Soy Protein Grahams and Honey Puffs
- Archer Farms Cereal High Fiber (Target)
- Kellogg's Raisin Bran Extra!
- Post Shredded Wheat Spoon Size Wheat 'n Bran
- Great Value Raisin Bran (Walmart)
- Barbara's Bakery Ultima Organic

Of the 18 cereals included in the taste testing, these 7 stood out among tasters. The higher fiber cereals help control weight by increasing satiety, and also work to lower the risk of heart disease and type 2 diabetes. Each of the cereals included in the taste testing contained 7-12 grams of fiber and 140-210 calories per serving [1]. Americans should aim to consume 20-35 grams of fiber according to the American Dietetic Association. Most Americans consume a meager 14-15 grams daily. Lots of work to do! Increase your fiber intake by switching to whole grains such as rice, pasta, and breads. Also, increase your fruit and vegetable consumption to add more fiber each day!

What's YOUR favorite high-fiber cereal? Clue: If your favorite cereal has a mascot (i.e. Tony the Tiger)...find a new favorite to get in more fiber!

And speaking of taste tests -- this week's taste test at my work went REALLY well! The staff L-O-V-E-D the recipe! My inbox was flooded with email praises after trying the chicken tamale casserole! The recipe is so incredibly easy and a complete crowd-pleaser. Even those who don't know they love tamales...love this dish. I went to take a picture of the casserole, and I found this:

...I think they liked it. Just a bit ;)

Chicken Tamale Casserole

1 cup (4 ounces) preshredded, 2% 4-cheese Mexican blend cheese, divided
1/3 cup fat-free milk
1/4 cup egg substitute
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4-ounce) can cream-style corn
1 (8.5-ounce) box corn muffin mix (such as Martha White)
1 (4-ounce) can chopped green chilies, drained
Cooking spray
1 (10-ounce) can red enchilada sauce (such as Old El Paso)
2 cups shredded cooked chicken breast
1/2 cup fat-free sour cream

1. Preheat oven to 400°.

2. Combine 1/4 cup cheese and next 7 ingredients (through chilies) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray.

3. Bake at 400° for 20 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.

Yield: 8 servings
*CALORIES 354; FAT 14.1g (sat 7.1g,mono 3.3g,poly 1.2g); IRON 1.7mg; CHOLESTEROL 58mg; CALCIUM 179mg; CARBOHYDRATE 36.3g; SODIUM 620mg; PROTEIN 18.9g; FIBER 2.5g

*Nutrition facts not verified.

[1]. Hellmich, Nanci. Survey: Fiber-rich Cereals Finally Meet Taste Test. USA Today. September 1, 2009

Detox diets are baaack!

I dunno, I guess I don’t get this diet trend. My colon, clean or not, is doing just fine…thanks. And yet, since ancient times, people have followed colon-cleansing and “detoxifying” diets to lose weight and/or gain health. According to Andrea Giancoli, a spokeswoman for the American Dietetic Association, “These types of detox diets really aren’t necessary, and there really isn’t any scientific basis behind them to prove any kind of necessity.” – Phew! She goes on to explain, “In a healthy individual, we already have several detoxing mechanisms in place that are fantastic: Our liver, our kidneys, our digestive system, our lungs, etc., are our natural detoxifiers, so we don’t really need a so-called detox diet" [1].

Dr. Julie Temes Ellisa, an internist with Associates in Internal Medicine in Louisville agrees. While bowel regularity is extremely important, there are ways to alter the diet to achieve desired results. Adding more fiber and drinking more water come to mind (duh) [1].

As for weight loss, don't let Beyonce be your guide. After following a cleansing diet consisting of fresh lemon juice, organic maple syrup, cayenne pepper, and water, the star boasts a 20-pound weight-loss. Just like the infamous "grapefruit diet" and "cabbage soup diet" -- one will lose weight. That weight-loss, however, is only sustained if a normal intake is not re-initiated [1].

If not for weight loss, many seek colon-cleansing and detoxification to rid of gut bacteria. McClave explains that gut bacteria are important and beneficial for optimal health. He explains that without helpful gut bacteria, bad bacteria such as pseudomonas can cause illness. For those that believe colon-cleansing regimens to rid of stored alcohol and caffeine, do your research. Caffeine nor alcohol are stored in the body so there's no need to "rid" of them [1].

And if you're thinking, "I'll give it a shot, what's the worst that can happen?" -- keep reading. Bowel-cleansing can result in electrolyte imbalance and put people at risk for cardiac dysrhythmias, muscle cramping, and dehydration. Further, many of these detox diets are very low-calorie diets (~600-800 calories/day) which can result in not only macronutrient deficiency, but micronutrient deficiency. Therefore, medical supervision is required when undertaking such regimens [1].

The DL on "MODERATE" Fasting.

There is researching showing that intermittent or moderate fasting (i.e. 1 day per week) can be beneficial. How? The body's hunger cycle can be adjusted, the body can be made to be more insulin sensitive, and there can be an overall disease risk reduction.

But of course, if you're serious about healthy living and weight loss/weight management, steer in the direction of balanced eating, portion control, and increasing exercise. Consumers should always be skeptical of regimens promising rapid results or easy weight loss. A safe weight loss is approximately 1 to 2 pounds per week.

Always remember, "If it sounds too good to be true, chances are it is." - My Mama

Side note: I guess I need to get over myself, huh!? ;) Or is the quiz broken and you all really think he's a jerk to be traded in? ; ) Happy Friday, all!

[1]. Carter, Darla. Coming Clean: Detox Diets Are Back. Courier Journal. August 21, 2009.

Do you know Hungry Girl? Do you do Vitas?

I’m hungry, yes…but not me. THE Hungry Girl.

If you aren’t signed up to receive daily email newsletters from HG, you ought to. Back in the day when I went from "unhealthy" to "more healthy" (to put it nicely), I guiltless-ly indulged in VitaMuffins and VitaTops. They have thus slipped my mind and out of my pantry's arsenal of healthy options...until now, thanks to Hungry Girl who advertises them regularly on her site. While I fully agree that I've gone slighly carb-crazy this week between No Pudge Fudge and now VitaMuffins and Tops...I all but apologize. Who doesn't need more guilt-free chocolate products in their lives?! That's what I thought. Go carb crazy here -- and don't feel an ounce of guilt over it! VitaMuffins and VitaTops offer lots of great varieties and flavors, and you can't go wrong. I haven't had anything I wouldn't walk a mile for! Plus, for 100 calories, lots of fiber, and minimal fat...rest assured, you're choosing a great treat!

And I couldn't stop at just ONE box of products...so I got 2! They were on sale buy 1 get 1 free!

And here's the contents...yumm!

And also from Hungry Girl, here’s a recipe I think I must try off her Tuesday emailing.

HG’s Boneless Wings

Ingredients:

4 oz. raw boneless skinless chicken breast cut into 8 nuggets

2 Tbsp fat-free liquid egg substitute

2 Tbsp whole-wheat flour

2 Tbsp sweet chili sauce

1 tsp seasoned rice vinegar

¼ tsp red pepper flakes

Dash of salt

Dash of pepper

Directions:

Preheat oven to 375 degrees.

Line a baking sheet with aluminum foil and/or spray with nonstick spray.

Place chicken in a bowl, cover with egg substitute, and toss to coat. Set aside.

In a separate bowl, combine flour, salt, and black pepper. Mix well. One at a time, transfer chicken nuggets to the flour bowl, giving them a shake first to remove excess egg substitute – coat completely with flour, and then transfer to baking sheet.

Bake in the over for about 16 minutes, flipping halfway through, until chicken is fully cooked. Remove from the over and set aside.

Combine chili sauce, vinegar, and red pepper flakes in a bowl and mix well. Add chicken and toss to coat. Gobble up!

Makes 1 serving.

Per serving: 267 calories, 1.5 g. fat, 775 mg sodium, 30 g. carbohydrate, 2 g. fiber, 15 g. sugar, 31 g. protein

…Compared to Wendy’s boneless wings (8 nuggets): 550 calories, 18 g. fat, 2,530 mg sodium, 67 g. carbohydrate, 3 g. fiber, 27 g. sugars, 31 g. protein

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