KLOVE's New You In 52
Celebrity Nutritionist/Weight Loss Specialist/Chef Christine Avanti and Fitness Expert/P90X creator Tony Horton are teaming up with KLOVE for 2010 to shape a New You In 52. |
August 27, 2010
Healthy Back to School Snacks
Busy parents are always on the lookout for simple yet healthful ways to feed their kids. Fortunately, I understand your concerns which is I created these suggestions for healthy back to school snacks.
Homemade:
Baked blueberry muffins using organic apple sauce instead of refined white sugar and butter.
PB&J on mini bagels, whole wheat crackers or rice cakes - made with natural peanut butter and no sugar all natural fruit preserves.Greek yogurt granola parfait made with low sugar or homemade granola.
Whole Wheat Bagel dipped into Fruity Cream Cheese -cream cheese mixed with organic fruit spread and fresh fruit.”
Honey Almond Popcorn Globes -only 64 calories!!
Homemade granola
Quick grab and go snacks:
apple slices
blueberries
Fruitabu all organic fruit leather (made by Kashi - no high fructose corn syrup)
string cheese
Baby Bel cheese
Popchips
hummus dip with celery, carrot and cucumbers, zucchini and red bell pepper slices instead of greasy potato chips
organic juice boxes made with real juice instead of juice made from concentrate and high fructose corn syrup
Cafeteria:
Hummus with veggies
Sliced fresh fruit
Yogurt fruit parfait
Honey Almond Popcorn Globes
Kids are headed back to school - if you are a kid that's AWFUL! If you are a parent, hey why not give your hard-working student a little after-school snack that's a lot healthier than all the others out there. This one hits the spot.
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August 20, 2010
Abs of Steel with Steel-Cut Oats
If you enjoy a warm creamy bowl of instant oats for breakfast you may be missing out on getting those amazing abs of steel. Here’s the skinny-- folks who dined on whole grains such as steel cut oats, lost more belly fat than dieters who ate refined grains, says a study in the American Journal of Clinical Nutrition. Wondering why steel cut oats are so ab- friendly? Well, consider that half a cup steel cut oats has 5 grams of fiber and 7 grams of protein whereas instant oatmeal has 3 grams fiber and 4 grams of protein - seems like a pretty small difference. More food for thought…..instant oatmeal has 15 ingredients including guar gum and caramel color while steel cuts oats has one ingredient (steel cut oats)! The other thing to consider is that steel-cut oats are lower on the Glycemic Index (GI) than instant oatmeal meaning it breaks down into glucose more slowly inside the body. This means less of a blood sugar spike and more steady energy. All told you've got a delicious, hearty get-ripped breakfast when you go for steel-cut oats. (Note: I always recommend that you eat a mostly-carb item such as steel-cut oats in combination with a lean protein - the PC Combo. Click here to learn more about my nutrition plans).
Wanna try a delish belly busting breakfast?
Berry Delicious Steel Cut Oats
Berry Delicious Steel-Cut Oats On cold mornings my Grandma used to say, "eat your oatmeal it will stick to your ribs!" She also used to tell us kids we ate so much that we had a hollow leg. But I digress. Check out this delicious and hearty breakfast loaded with high-antioxidant berries and healthy fats.
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August 13, 2010
Weigh Less With Watermelon!
WebMD calls watermelon the second best summer weight loss food and at 72 percent water common sense would agree. But there is so much more to this lusciously sweet crispy and refreshing treat. It not only tastes fabulous-- (I’ve never met anyone who dislikes watermelon, have you?) but it is packed with powerful antioxidants. Watermelon is loaded with disease fighting vitamin C, vitamin A (through beta carotene) and contains more lycopene than any other fresh fruit or vegetable. Simply speaking that’s more nutrition per calorie than most other fruits.
Watermelon’s mega dose of antioxidants (Vitamins C, A and lycopene) neutralize free radicals - substances in the body that promote premature aging and disease. One 2003 study from the Journal of Nutrition showed that regular consumption of watermelon juice reduced the risks of high blood pressure, heart disease and certain cancers.
The natural sweetness found in watermelon can satisfy a nagging sweet tooth and help you avoid consuming factory made sweets and desserts often filled with trans fats, refined white sugar and high fructose corn syrup. Watermelon is also high in potassium which helps reduce water retention and bloating.
Besides eating it fresh, here is another great way for you and your family to enjoy watermelon…
Watermelon Coconut Creamsicles
71 calories and 1.5 grams of fat
Watermelon Coconut Creamsicles Bring back happy memories of chasing the ice cream man on your bicycle with a dollar in your pocket. Hopefully it doesn't bring back sad memories of not catching him and being the only kid without a Rocket Pop!
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August 6, 2010
Pizza Pizza Pizza!
The amount of pizza we Americans consume per year would cover the equivalent of 100 football fields – that's a heckuva lotta pizza!
Obviously pizza is not a healthful meal in most cases but we don’t care because it tastes so darn good. But there are the nutritional consequences. For example, one personal cheese pizza from Pizza Hut has 463 calories, 38 grams of fat and 14 grams are saturated. So what can pizza lovers do? They can get savvy on their outdoor grills and make insanely delish personal pizzas!!
Smart pizza topping swaps:
Go with chicken apple sausage which has half the fat of spicy Italian sausage.
Kalamata olives have half the sodium as anchovies.
Tomato based sauce has 8 grams less saturated fat than a creamy pizza sauce.
Spanish chorizo has less fat and sodium than pepperoni.
Not sure how to grill a pizza?
Check out my Margarita Pizza
Nutrition Facts: 240 Calories, 9 grams of fat
There are some foods that you need more than others. Every now and then, pizza is one of them. Here's a healthy grilled pizza that will make your taste buds extremely happy.
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July 30, 2010
3 Fat Burning Foods for Breakfast
1) Greek yogurt-
A recent study from the University of Tennessee at Knoxville found that people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.
2) Nuts-
A study at Georgia Southern University found that eating monunsaturated fats found in nuts increases calorie burn for up to 3 and a half hours!
3) Fresh Fruit-
Eating a properly balanced breakfast that includes protein and low glycemic carbohydrates (unrefined, unprocessed) such as fresh fruit three hours prior to exercise may help burn more fat suggests a study from the Journal of Nutrition.
Peach-Raspberry Parfait:
A healthy Summery breakfast treat using super-sweet peaches straight off the trees.
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July 23, 2010
Nutrition Label Savvy - Avoiding Trans Fats
There are four different types of fats:
1) Monounsaturated (MUFAs): These are good fats that actually help your body burn fat. These fats are found in nuts, seeds, dark chocolate, avocados and olives.
2) Polyunsaturated (PUFAs): These are good fats and they are found in most natural foods such as fish, nuts, seeds, and plants. They are very similar to MUFAs.
3) Saturated: These fats are thought to be bad because they clog and add plaque build-up in our arteries. These fats are found in meat, butter, lard, and dairy products. However, animals that are traditionally raised on grassy pastures such as free range cattle (natural herbivores) produce meat and butter this is good for our health. Why? Because these free range animals feed on green grass which causes them to produce meat and dairy products that are high in omega-3 fatty acids (good fats), vitamins A, D and beta carotene.
4) Trans fats: These are the worst kind of fats for humans to eat. They clog arteries, stiffen blood vessels and wreak havoc in our cells which can lead to cancer.
Here is how to avoid feeding yourself and your family trans fats:
1) Read the “ingredients” list on the back of all your packaged foods. If you see the words, “partially hydrogenated” don’t buy that food! Partially hydrogenated oils are vegetable oils that have been through an industrial process where hydrogen is added to the vegetable oil to make is “stable” or “solid” at room temperature. Food makers use this technology to prolong shelf life of baked goods, longer fry-life for cooking oils and a smoother texture “mouth feel” to the food. “Partially hydrogenated” means that there is trans fats in that product. This is sneaky because food manufactures are allowed to promote a food saying “No Trans Fats” as long as a food product has 0.5 grams of trans fats per serving.
2) Feed your family good fats that come from nuts, seeds, avocado, olives, and dairy that comes from free range cattle such as organic butter.
Check out my White Peach & Cherry cobbler made with organic butter (high in omega-3s, vitamins and minerals)
146 calories, 5 grams of fat
Add 1/2 cup of organic vanilla ice cream: 286 calories, 11 grams of fat
Compare to traditional peach cobbler 710 calories, 31 grams of fat
Peach & Cherry Blueberry Cobbler:
Peach-Cherry-Blueberry Cobbler Using Summer's freshest, ripest, sweetest fruits makes this tart-sweet-chewy creation indescribably great.
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July 16, 2010
New Sugar Alternative Backed by Respected MDs
Doctors Andrew Weil and Nicholas Perricone both stand by ZSweet as a safe and healthy natural sugar alternative. According to Dr. Weil ZSweet is a blend of a sugar alcohol that naturally occurs in many fruits and fermented foods like soy sauce, cheese and wine (as well as other fruit extracts). It is about 70 percent sweet as sugar and lacks the bitter aftertaste of other artificial sweeteners. Baking with ZSweet is unbelievably easy and best of all it's not too sweet so it does not cause sugar cravings like other no calorie sweeteners. It's also good for controlling body weight because it has no effect on blood sugar, so it’s also safe for diabetics. Zsweet can be found at most natural food stores (such as Whole Foods) and some large scale grocers.
Check out my newest culinary creation made with ZSweet. These muffins are so low in calories you can add a little butter and honey and not feel guilty.
Christine's Dairy Free, Sugar Free Blueberry Muffins
97 Calories, 1 gram fat
Compare these to a store bought blueberry muffin:
380 Calories, 19 grams fat
Disappearing Blueberry Muffins:
They taste as good as they look. Antioxidant-rich blueberries are one of the most potent superfoods in the world and they are in season right now.
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July 2, 2010
IT'S SUMMER!!
Let's make this the best Summer ever! Part of a great Summer is getting outdoors, having fun, and getting in better shape all Summer long.
Sure you want to enjoy some tasty Summer treats. But remember eating junk food has a price.
Here are some typical junk foods and the amount of exercise required to burn them off.
Snack size bag of Doritos 250 calories, 13 grams fat
1.25 hours yoga
A restaurant serving of tortilla chips and guacamole: 833 calories, 50 grams fat
2.25 hours of aerobics
Ice cream sundae, small: 279 calories, 7 grams fat
2 hours milking a cow
Sprinkles Cupcake 475 calories, 24 grams fat
1 hour of climbing steep stairs
Christine’s July 4th Freedom Cupcakes 217 calories, 10 grams fat
1 hour walking the dog
My July 4th Freedom Cupcakes:
You've worked hard all Spring (I hope!) so now that it's Summertime we can celebrate the 4th with this low-cal, high-antioxidant treat.
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June 18, 2010
2 WEEKS LEFT TO SUMMER!!
CHRISTINE AVANTI’S ULTRA LEAN SUMMER COUNTDOWN
Holy Guacamole!
Avocados are not only a super food but they are also a flat tummy food. Avocados are rich in monounsaturated fatty acids which are the Kobe Bryant’s of the nutrition world when it comes to weight loss. According to a study in the journal of Diabetes Care dieters who consumed monounsaturated fats lost more tummy fat than those eating the same number of calories but less fats.
Hmmm….what’s really going on here? Well….when we eat carbohydrates on their own…for example a bag of chips….blood sugar levels peak and send a signal to your body to store fat in your midsection. But monounsaturated fats (such as the ones found in our dear friend the avocado) actually stop those fat accumulating blood sugar spikes dead in their tracks. Half a cup of cubed avocado contains only 11 grams of healthy fat. So, have some homemade guacamole and baked tortilla chips and burn some belly fat! Who knew!
Check out my Guacamole and Homemade Tortilla Chips only 152 Calories and 11 grams of fat! Yum! It takes less than 15 minutes to whip up this good-for-you fat burning snack.
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June 11, 2010
3 WEEKS LEFT TO SUMMER!!
CHRISTINE AVANTI’S ULTRA LEAN SUMMER COUNTDOWN
Cooking With Coconut Oil Boosts Metabolism
The pressed white meat of the coconut produces coconut oil, a special type of saturated fat that actually increases calorie burning. Why? Coconut oil is made of medium-chain triglycerides (MCT), making this type of oil much easier to digest. Studies show that after eating a meal containing these medium-chain triglycerides, metabolism increases 48 percent. I like to use coconut oil to make stir-frys, searing fish, and as a butter substitute in baking. Check out my delicious Asian stir-fry using coconut oil.
References
1. Medium- versus long-chain triglycerides for 27 days increases fat oxidation and energy expenditure without resulting in changes in body composition in overweight women. Int J Obes Relat Metab Disord. 2003 Jan;27(1):95-102.
2. Larger diet-induced thermogenesis and less body fat accumulation in rats fed medium-chain triacylglycerols than in those fed long-chain triacylglycerols. J Nutr Sci Vitaminol (Tokyo). 2002 Dec;48(6):524-9.
3. Comparison of diet-induced thermogenesis of foods containing medium- versus long-chain triacylglycerols. J Nutr Sci Vitaminol (Tokyo). 2002 Dec;48(6):536-40.
4. The thermic effect is greater for structured medium- and long-chain triacylglycerols versus long-chain triacylglycerols in healthy young women. Metabolism. 2001 Jan;50(1):125-30.
Quicker than fast food and about 10,000 times better, this Asian stir-fry goes from nothing to steaming hot and on your table in about 10 minutes.
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May 28, 2010
5 WEEKS LEFT TO SUMMER!!
CHRISTINE AVANTI’S ULTRA LEAN SUMMER COUNTDOWN
Mediterranean grilling for a beach body!!!!
Christine Avanti's Healthy Memorial Day Tips
1. Serve homemade chips and salsa instead of greasy potato chips and dip. Homemade chips and salsa take less than twenty minutes to make and there is almost no chopping involved!
Christine’s skinny chips and fire roasted salsa: 106 calories, 2 grams fat, 45 mg sodium (click thumbnail for recipe)
Store bought chips and salsa: 338 calories, 17 grams fat, 406 mg sodium.
2. Offer healthy side dishes that cook up easily on the grill, low in calories, low in fat and bursting with flavor! 
Christine’s grilled Portobello-Caprese Salad with thyme, garlic and balsamic marinade side dish: 112 calories 4 grams fat (see picture below)
Conventional potato salad: 328 calories and 20 grams of fat.
3. Marinate with Mediterranean flavors instead of typical sugar loaded BBQ sauces.
Mediterranean chicken kabobs with mint, oregano, and red onion: 178 calories, 6 grams fat (click thumbnail for recipe).
Standard BBQ hamburger: 605 calories, 38 grams fat
4. Prepare desserts with fresh fruit and save hundreds of calories.
Christine's grilled fruit kabobs: 134 calories, 0 fat
Store bought cheese cake: 257 calories, 18 grams fat
Meal totals:
Christine Avanti's Beach Body BBQ: 530 calories, 12 grams of fat
Traditional Backyard BBQ: 1,528 calories, 93 grams of fat
May 21, 2010
6 WEEKS LEFT TO SUMMER!!
CHRISTINE AVANTI’S ULTRA LEAN SUMMER COUNTDOWN
Memorial Day is just around the corner and that means plenty of picnics, BBQs and home cooking at its best. Typically American BBQ fare is high in sodium, sugar and fat which is not the best way to kick off swim suit season. Being that we only have 6 weeks to summer it’s time to kick into high gear with healthy food. Here are some helpful tips and food for thought (no pun intended) when it comes to BBQ appetizers and side dishes. Tune in next week because Christine will be sharing her favorite BBQ main dishes and desserts.
Memorial Day appetizer do’s and don’ts:
Skip the greasy chips and serve Popchips or baked tortilla chips. Baked and popped chips are tastier and much lower in sodium and fat then regular chips.
Make your own homemade chips and salsa. Christine Avanti’s Skinny Chips and Salsa Verde recipe has only 106 cals, 2 g fat and 45 mg sodium verses-Tostitos brand chips and salsa 150 cal, 7 g fat & 370 mg sodium!
Serve homemade bean dip with cucumber slices for only 70 calories per ¼ cup serving and almost no sodium verses store bought at 160 calories and 340 mg sodium!
Serve grilled vegetables instead of sugar-laden baked beans, fat-coated macaroni and potato salad. Grilled veggies provide fiber, essential vitamins, minerals and antioxidants. Most importantly they won’t cause a blood sugar spike or bloating.
Serve fruit essence water (water served with fresh berries and mint) or homemade unsweetened iced tea garnished with citrus instead of soda and beer and reduce your intake of sodium, sugar and alcohol.
Check out Christine’s Haute and Healthy Recipes for your Memorial Day Bash:
Santorini Lemon Feta Dip (see below)
Portobello Caprese Salad with Citrus Thyme Balsamic (in box)
Christine Avanti’s Skinny Chips & Fire Roasted Salsa Verde
Grilled Portobello-Caprese Salad Nothing better than grilling season - except delicious grilled in-season vegetables. Forget the same old hamburgers and chicken and try this gourmet yet healthy grilled salad with a Mediterranean flair.
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May 14, 2010
7 WEEKS LEFT TO SUMMER!!
CHRISTINE AVANTI’S ULTRA LEAN SUMMER COUNTDOWN
FAMILY DINNERS CAN HELP YOU SLIM DOWN!
This really is the essence of weight loss. If you want to look hot for Summer, cook for the family every night. You'll be eating 400 calories instead of 800 each time you eat takeout. This alone will make you lose a lot of weight.
According to research, eating dinner as a family on a regular basis has some substantial health benefits. While dining together family bonds become stronger, children are more secure and confident, family members eat more nutrition packed meals, and everyone is less likely to be overweight.
Given these positive benefits, I must encourage everyone reading this blog to PLEASE make an effort to cook and dine together as a family as often as possible.
For the last 30 years, we've stopped having family dinners and we've eaten many of our meals on the road or from take out. And look what has happened to our country - we've got an obesity epidemic. A recent study showed that families that didn't sit for dinner together were at much higher risk for obesity. The time is now to get back to the family dinner.
The number one complaint I hear from clients is that they are too busy to have dinner as a family. My response: PLANNING and TEAMWORK (plus a bunch of my shopping lists and recipes)!!
1) Grocery shop for your favorite healthy staples at least once a week.
2) Enlist the entire family to help in the meal and kitchen preparation. Prepping the food, setting the table, washing the cooking utensils as you are preparing the meal. Become a delegator; maybe your son or daughter can’t chop vegetables but they can help you by washing the veggies before you chop them.
3) Prepare quick and simple meals by grilling or using frozen seafood such as frozen shrimp (takes only 2 minutes to defrost).
4) Say grace before you eat. This will help slow you down and put everything into perspective. Prayer before meal time helps us to shift the focus from feeling rushed to feeling grateful, peaceful and self controlled.
Need some help? Try my full online nutrition plan The Ultimate Body Diet.
References
"Breakdown of the family meal." Tufts University Health and Nutrition Letter. 9(5):3-5, July 1991.
"Families that eat together." Tufts University Health and Nutrition Letter. 15(8):2, October 1997.
Mackenzie, Margaret. "Is the family meal disappearing?" Journal of Gastronomy. 7(1):35-45, Winter/spring 1993.
Focus Group Report, Nutrition Education Network of Washington. Report by Nancy Lee, Social Marketing Services, Inc., to Sue Butkus, Washington State University Cooperative Extension. July 1996.
Cullen, KW and T Baranowski. "Influence of family dinner on food intake of 4th to 6th grade students." Paper presented at The American Dietetic Association's Food and Nutrition Conference, October 2000.
This is the online version of my nutrition plan - the same one that I give you if you come to my office and sit with me one-on-one. You get my shopping lists, meal plans, and my 10-Week Transformation Food Journal. You also get enrolled in my online video and email program that keeps you on the right track. If you would like the hard copy version of this, check out The Simply Slimmer System.
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May 7, 2010
8 WEEKS LEFT TO SUMMER!!
CHRISTINE AVANTI’S ULTRA LEAN SUMMER COUNTDOWN
Over the next eight weeks Christine Avanti, celebrity nutritionist, chef and author will be giving you tips as we count down to an ULTRA LEAN SUMMER.
As your summer vacation draws near, do you find yourself scrambling to lose those last few pounds? Don’t drive yourself into the ground with crazy weight loss gimmicks. Believe it or not you can lose weight safely and effectively with food and healthy supplements NOT extreme diet pills, starvation, juice cleanses or rubber workout suits. More so then exercise--your kitchen is where body fat gets burned.
The first step is to stock up the fridge, the freezer and the pantry with healthy foods that you & your family will actually eat.
Here are a few get fit quick tips for week 1 in our 8 weeks to summer countdown:
1.) MAKE YOU KITCHEN A SAFE ZONE not a DANGER ZONE
Raid your pantry and remove the cookies, candy and highly processed packaged foods. Nobody can resist the temptation of these sweets. Once these high calorie/low nutrition foods are gone, you will be free from temptation staring you in the face each time you set foot into your kitchen.
2.) SHOP FOR HEALTHY GROCERY STAPLES
The best way to stick with a healthy diet is to stock your kitchen with healthy foods that are quick and easy to prepare. Creating a basic grocery store list and shopping on the same day every week will be a sure fire way to stick with clean eating.
3.) FAST AND SIMPLY SLIMMING FOOD LIST
Hit the grocery store and load up on the following; big bags of apples, pears and oranges along with all the major staples. I highly recommend Costco for their big bags of wild-caught salmon, grilled chicken strips (warning these are a bit high in sodium-but great if you are short on time), lean ground turkey, low fat dairy foods, frozen vegetables, low-priced lean steaks, and their organic peanut butter (it’s out of this world!). Also whole wheat pasta and marinara sauce such as Classico or Mario Batali. Here's the ULTRA LEAN SUMMER COUNTDOWN Costco Shopping List (pdf).
Here's the link to get my whole plan including shopping lists, recipes, meal plans and a killer nutrition plan for weight loss.
There's no greater satisfying comfort food on the planet then this basic Italian staple. You can make spaghetti or use penne as shown. Regardless, this is what Sunday afternoon looks like and smells like in my house every week. Cut thin strips of fresh basil on top and make enough for lots of leftovers. Making me hungry! 425 calories, 33g Protein, 59g Carbs, 9g fat |
April 30, 2010
AMERICA'S WORST SEAFOOD SALAD
This week the editors of Men’s Health released a list the worst seafood dishes in America. I was shocked to read that a field of greens salad with sautéed salmon from California Pizza Kitchen clocked in at 1,227 calories, landing at #7 of “AMERICA’S WORST SEAFOOD DISHES.”
Salmon salad? You would think this would be a healthy choice.
This is yet another example that you have to be very watchful of what you order at a restaurant because even the most healthy sounding dishes can be secret calorie bombs! Click here to watch me on NBC News this week weighing on “America’s worst seafood dishes."
My Eating Out Tips
1. Avoid ordering salads as a meal. A side salad with a small amount of dressing is fantastic. However, restaurant salads that are designed as a meal are usually loaded with hidden calories from dressings, cheeses, and fried meats. Make your “meal salads” at home!
2. Scan the entrée section of the menu for grilled, baked or roasted meat dishes that are free of sauces. For example the “Herb crusted Salmon” at Cheesecake factory is a healthy choice. You should split it with a friend because they give a 10 ounce portion. Additionally, they serve it with mashed potatoes in which case I recommend requesting a substitute of brown rice (168 calories per serving) or baked potato (161 calories per serving).
3. Order sparkling water, unsweetened iced tea or ice water with a twist of citrus instead of soda, juice, or alcohol. Doing this will save you 100-300 calories!
For more information on what to order at restaurants check out my Fast Food Guide here.
April 16, 2010
THE SAD SIDE OF LOW CARB DIETS
Recently a report in the Archives of Internal Medicine stated that people who stuck to a low fat moderate carbohydrate diet for a year not only lost as much weight (30 pounds) as those on a low carb plan, but they also felt happier. The reason: “Too much fat and protein may reduce your levels of mood-boosting serotonin, leaving people feeling depressed,” says lead study author Grant D. Brinkworth, Ph.D.
The Skinny:
If you are feeling down for no apparent reason you should monitor your carbohydrate intake and do not dip below 130 grams per day. Ideally, I recommend a minimum of 200 grams per day. In my experience my clients continue to lose weight at that range.
There are times when we need air and times when we need water. And then there are times when we need pizza. That is why I had to create these bagel mini-pizzas. 382 calories, 24g Protein, 49g Carbs, 11g fat (2 pizzas) |
April 9, 2010
Mad for Mediterranean
I love the flavors of the Mediterranean and just in case you didn't know, it is a healthy way to eat. I'm Greek and Italian myself and that is why I absolutely live for these flavors: pasta with fresh tomato meat sauce with lots of garlic, olive oil, and fresh basil. The region is also known for lemons, limes, wild-caught fish, plenty of locally farmed produce and of course don't forget about wines.
Santorini Lemon-Feta Dip with Kalamata Relish This tart and tangy treat will sweep you off to the sun-drenched Greek islands. I recently brought this dip to a all-natural food potluck and it was gone in moments. 126 calories, 4 g Protein, 15 g Carbs, 6 g fat |
April 2, 2010
Easter Sunday!
That bunny can bring some pretty fattening stuff. Here's a few tips for minimizing your Easter candy overload:
1. For the kids' baskets: pick up some brightly colored plastic eggs from the dollar store and load them up with stickers, money, small toys, and popcorn. The goal is to replace candy with non-edibles.
2. If you've got to have some Easter candy, try dark chocolate with 70% pure cocoa which contains more antioxidants then blueberries. Other delicious and nutritious alternatives include organic gummy candy or lollipops made with real fruit juice. Try to avoid candy sweetened with high fructose corn syrup.
3. Fill Easter baskets with homemade cookies made with all natural ingredients. I have some candy and cookie recipes on my website.
4. Try Kelli Caldwell’s family rule…kids can eat all the candy they want on Easter but it all goes away by Easter night. A lot of people say "I eat everything in sight." Well I love this idea because the candy is out of sight and will tempt no one for the rest of the week. Simple but effective.
Now that that's out of the way, how about some delicious Easter recipes?
Herb-Crusted Rack of Lamb with Acai-Berry Sauce Savory and tangy, this high-presentation, high-flavor dish is one to serve your very best guests - like yourself and your family! 220 calories, 22 g Protein, 7 g Carbs, 11 g fat |
March 26, 2010
Pucker Up and Slim Down with Vinegar and Citrus
What do lemon juice, vinegar and pickles have to do with your waist line? They all help lower blood sugar levels and thus reduce blood sugar spikes that lead to weight gain.
Thanks to the research by Professor Jennie Brand-Miller at the University of Sydney Australia, it has been noted that adding as little as 4 teaspoons of vinegar with 2 teaspoons of oil to a meal lowered blood glucose by 30%. According to Prof Brand-Miller “the effect appears to be related to the acidity which slows stomach emptying thereby slowing the digestion of carbohydrates in that meal.”
By the way…lemon juice is just as powerful. Not a huge vinegar fan? Not to worry…try my latest creation, marinated with the most delightful blend of soy sauce, vinegar and sesame oil and a cucumber salad with yuzu lemon juice that whips up in less than 2 minutes!
At only 200 calories you there will plenty room for some tasty grains such as brown rice or quinoa (as shown in the photo). Food for thought: Yakitori means "grilled fowl" in Japanese. Yuzu (YOO-ZOO) is a Japanese citrus fruit similar to a lemon that is quite sour.
One of the hottest trends in haute cuisine, a little Asian fusion to mix it up a bit. Served with quinoa and cucumber salad plus a few grilled mini-peppers. 366 calories, 18 g Protein, 53 g Carbs, 10 g fat |
March 19, 2010
Cancer Fighting Foods
Crush Cancer with Garlic
Researchers at the American Institute of Cancer found that letting minced garlic sit for 10 minutes before heating helped to retain a third more of its cancer-fighting sulfur compounds.
Alive and Well with Asparagus
This gorgeously green stem is packed with a powerful B vitamin called folate. Folate has long been known to benefit our hearts. But research has also linked high folate intake to a lower risk of colon, breast, ovarian, pancreatic and lung cancers.
Choke Cancer with Artichoke
This thorny flower bud is your ally! Artichokes have high amounts of quercetin - a flavonoid (think antioxidant) that works as an anti-carcinogen to protect against cancer and heart disease.
Reduce Cancer Risk with Red Onion
According to a study by Cornell University food scientists, led by Rui Hai Liu, M.D., Ph.D., associate professor of food science, shallots, Western Yellow, pungent yellow and Northern Red onions are higher in anti-cancer chemicals than other onion varieties tested.
References:
Folate intake and pancreatic cancer incidence: a prospective study of Swedish women and men. Larsson, S. C., Hakansson, N., Giovannucci, E., Wolk, A., Journal of the National Cancer Institute 2006 Mar 15;98(6):407-413.
The Antiproliferative Effect of Quercetin in Cancer Cells is Mediated via Inhibition of the PI3K-Akt/PKB Pathway. NICHOLAS GULATI, et al., International Journal of Cancer Research and Treatment, 2006 Mar vol. 26 no. 2A 1177-1181
Artichoke & Asparagus Pesto Pasta A tasty veggie dish that can easily be a non-veggie dish as well by adding sauteed shrimp. 366 calories, 18 g Protein, 53 g Carbs, 10 g fat |
March 12, 2010
Breakfast From The Heart
Are there any real benefits to eating breakfast? Yes, by gum there are!
*Eating breakfast boosts weight loss efforts by kick starting your metabolism. Studies show that breakfast eaters have success at losing and maintaining weight loss compared to those who skip.
*Improves concentration so you can move about your day with more intellect. Research shows that people who eat a high fiber breakfast have better concentrations levels then those who eat a high fat breakfast.
*Protects your heart. One study noted that people who consumed whole-grain cereals had a lower risk of heart disease.
What you should you eat for breakfast?
Ideally I recommend a balanced meal of lean protein and high fiber carbs, like my Springtime Asparagus Mini Frittatas and a bowl of steel cut oats (below).
If you don’t have time for breakfast, grab a Kashi TLC bar, I love their peanut butter flavor. It’s packed with good fats, fiber, protein and carbs. Another quick option is Kashi Go Lean Hi Protein Cereal…it’s got 13 grams of protein and it’s loaded with all natural high fiber carbs. Add some skim milk and you’ve got a breakfast of champions!
Springtime Asparagus Mini-Frittatas Nothing wrong with a little healthy gourmet for a weekend breakfast and these tasty nuggets are sure to hit the spot. 171 calories, 16 g Protein, 7 g Carbs, 9 g fat |
March 5, 2010
Making You Look Mahvelous
Acai-Blueberry Anti-Aging Smoothie Give your skin some antioxidant power from two of the world's most potent superfruits. As always I designed this as a nutrient-balanced meal replacement on its own. 398 calories, 28 g Protein, 45 g Carbs, 12 g fat |
February 26, 2010
Final Tip for Healthy Heart Month
One last tip for heart month. Probably the single biggest problem for your heart is SATURATED FAT. This basically means fat from an animal - most of us get saturated fats from the grease and oil in fast food. However a study published in JAMA (the Journal of the American Medical Association) found that protein and UNsaturated fats can positively affect blood pressure and may reduce the risk of heart disease. For you that means eat white meat chicken - which is a very lean protein - instead of beef and use olive oil - the best unsaturated fat.
So if you are driving home and thinking about stopping at Taco Bell, remember your heart. You can either order the chicken items from the Fresca menu or you can do one better - you can make my amazing 10-Minute Chicken Tacos at home. You'll feel fortunate that this fantastic flavorful fun food will feed your family full fast. No foolin'!
This one is from Skinny Chicks Don't Eat Salads. I like grilling the tortillas directly on my gas burners in 2 or 3 minutes to give you that crispy-chewy goodness. 377 calories, 28 g Protein, 50 g Carbs, 9 g fat (2 tacos) |
February 19, 2010
Eating To Reduce The Risk of Heart Disease
February is National Heart Month, so here's another little comfort food that will comfort your heart as well.
Gooey But Guiltless Grilled Cheese With Roma Tomatoes and Fresh Oregano Another from my forthcoming Haute & Healthy collection. Gooey is good but usually means not good for you. Here you get both. 335 calories, 48 g Carbs, 24 g Protein, 5 g fat |
EATING TO REDUCE THE RISK OF HEART DISEASE
New findings from the Mayo study, which were published in the European Heart Journal, suggest that reducing heart risk requires increasing the percentage of lean muscle mass at the expense of body fat.
Eating a healthy diet is important in reducing body fat, too, but Mayo Clinic researchers observe that if you only restrict calories, you risk losing an equal amount of body fat and lean muscle tissue and thus you could end up weighing less without significantly reducing the percentage of body fat.
The best way to avoid this is by consuming a diet that is a healthful balance of proteins, carbs and fats. Beware of extreme calorie restriction or low carb diets…they usually cause muscle breakdown. As the above referenced study indicates….it’s dangerous to lose weight at the expense of losing lean muscle tissue.
So what should you eat? It’s as simple as a sandwich…(above).
February 12, 2010
Heart Healthy Valentine's
February is National Heart Month, so let’s be good to our hearts this Valentine’s day.
Gluten-Free Chocolate Raspberry Brownies From my forthcoming Haute & Healthy collection. Valentine's was never this healthy or gooey. How sweet thou art. 139 calories, 25 g Carbs, 3 g Protein, 5 g fat (per 3 oz. brownie!!) |
Heart Healthy Valentine’s Day Dinner
1) Lean protein such as grilled beef tenderloin (the leanest cut of beef).
2) Quinoa with artichoke hearts and fresh parsley. Quinoa is a staple of the ancient Incas and means “the mother grain”. It’s high in iron and loaded with fiber (4 gm per ½ cup).
3) A small glass of seltzer water with a splash of pomegranate juice and twist of lime. This is better for you than diet soda or champagne and much more romantic looking to the eye when poured into a wine or champagne glass.
4) Chocolate raspberry brownies. These are my newest creation and are beyond blissful…they are chewy, gooey, chocolately with a unique burst of tart raspberry…so unique and heart healthy.
Enjoy and have a blessed Valentine’s Day!
February 4, 2010
Are you losing weight or body fat?
BMI vs. Body Fat Percentage
New findings from a Mayo Clinic study, which were published in November in the European Heart Journal, suggest that reducing heart risk requires increasing the percentage of lean muscle mass at the expense of body fat.
Eating a healthy diet is important in reducing body fat, too, but Mayo Clinic researchers observe that if you only restrict calories, you risk losing an equal amount of body fat and lean muscle tissue and thus you could end up weighing less without significantly reducing the percentage of body fat.
TRANSLATION: You don't want to do this! You want to get rid of fat and KEEP muscle.
High body fat among normal-weight men and women is associated elevated blood sugar and blood pressure precursors to diabetes and cardiovascular disease.
The research suggests that body mass index, or BMI, the tool doctors and researchers often use to determine whether a person is obese, may fall short in some cases as an indicator of good health.
BMI is obtained by dividing your weight in kilograms by your height in meters squared. People with a BMI between 18.5 and 24.9—are considered to be normal weight under government guidelines. A BMI of 30 or higher indicates obesity, while people in the range from 25 to 29.9 are considered overweight. This has generated controversy because many people who exercise regularly and are considered fit have BMIs above 25.
A body fat percentage test is a far more accurate indicator to lean body tissue verses fat tissue. Experts are undecided on what defines a healthy body fat percentage however; 21-32% for women and 8-19% for men are considered “normal.” There are several different body fat tests to choose from: bioelectrical impedance, skin-fold and body fat scales.
MY BOTTOM LINE: Eat smart for HEALTHY WEIGHT LOSS and you will lose FAT while KEEPING MUSCLE. It really is all in the food. Now that I've said that...
February 4, 2010 This is a great stand-in for a balanced meal at any Super Bowl party!
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January 29, 2010
New Science Behind Sustained Weight Loss!
We are now into week three of our new year new you…and you’ve probably lost a few pounds already…but how can you keep it off?
Lessons from the National Weight Control Registry
The NWCR is our nation’s largest investigation of successful long-term weight loss. Tracking over 5,000 people who have sustained a significant weight loss.
So what works best for the majority of folks?
According to recent research by the NWCR:
*98 percent modified their food intake in some way to lose weight.
Although there was a wide variety in how people maintained their weight loss, most folks consumed a low calorie, low-fat diet with high levels of activity.
October 2009 a study published in the Annals of Behavior Medicine showed that weight loss maintainers were:
1) More physically active (workout a minimum of 30 minutes 3 days per week.
2) Showed more dietary restraint (choose fresh sustainable foods over processed foods)
3) Controlled environmental factors like high-fat foods at home (avoiding animal fats and choosing unsaturated fats such as nuts, seeds, avocado, olives, and vegetable oils over animal derived fats such as butter and full fat dairy foods)
FOOD SWAP FRIDAY Jan 29, 2010 KLOVE listener Jessie Bonebrake submitted the following recipe for me to do one of my famous food swaps. Thanks Jessie for being such a good sport, you will receive a copy of my book, Skinny Chicks Don't Eat Salads (Rodale) so you too can become a Skinny Chick. Jessie’s version Tortilla Chip Chicken Enchiladas
Christine’s Food Swap version of Tortilla Chip Chicken Enchiladas
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