Try Spaghetti Squash!

I had heard a lot about spaghetti squash but never tried it. So yesterday I picked up one at the supermarket. I went on the web and looked up how to cook it. It can be microwaved, boiled or baked. I chose the baking method. I just cut it in half scooped out the seeds a put it meat side down on a baking sheet sprayed with PAM. I cooked it at 350 degrees for 45 minutes. Then I used a fork to scoop out the squash, mixed it with Trader Joe’s organic marinara and sprinkled some freshly shaved parmesan cheese on top. 

It has an interesting taste and texture. Although it looks like spaghetti, it doesn’t taste like pasta. It is almost tasteless, slightly sweet and a little crunchy. It picks up the taste of whatever you put on it which reminds me of shirataki noodles. If you like butternut squash and enjoy eating pasta you will probably like spaghetti squash. 

The greatest thing is that it is low in calories and carbs and is full of vitamins and minerals. According to the USDA Nutrient Data Laboratory, 1 cup of cooked spaghetti squash contains 42 calories, 33 mg calcium, 17 mg magnesium, 22 mg phosphorus, 117 mg potassium, 18 mg sodium, 3.5 mg vitamin C and 7.5 mg choline and 7 g of carbohydrates.

So next time you are at the supermarket pick up a spaghetti squash!

For more info on spaghetti squash go to:

http://www.yumsugar.com/How-Make-Spaghetti-Squash-19752012 and  http://en.wikipedia.org/wiki/Spaghetti_squash

Try Fat Free Reddi Whip!

When I think back to my childhood and I have fond memories of the “Original Reddi Whip”. It was a “must have” during every holiday supermarket shopping trip. How I couldn’t wait to go the refrigerated section of the supermarket and pick up that red and white can.

As soon as it was placed in the refrigerator at home and everyone vacated the kitchen I would conduct my Reddi Whip ceremony. I would pop off the top, put my finger on the trigger of the can, cock back my head, open my mouth and enjoy. There is nothing like the taste of Reddi Whip Straight from the can. Who needed dessert to put it on top of? I liked it straight!

As an adult I rarely bought Reddi Whip because it was what dieters call a “trigger food” for me. The type of food I just can’t eat one serving of.  Wasn’t I thrilled to find out they now make Fat Free Reddi Whip! So, last week I went to the store and picked it up. I truly can’t taste the difference. It is delicious and is only 5 calories for 2 tablespoons! If you are a whipped cream fanatic like I am, you have to try Fat Free Reddi Whip! It is amazing!

The Basics About Vitamins!

Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs. They are vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement. 

Each vitamin has specific jobs. If you have low levels of certain vitamins, you may develop a deficiency disease. For example, if you don't get enough vitamin D, you could develop rickets. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness.

The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take a daily multivitamin for optimal health. However, high doses of some vitamins can make you sick.

medlineplus.com

Ensure Your Food is Vitamin and Mineral Rich!

We all know the importance of ensuring we eat the right food. We need to make sure that our bodies have the vitamins and minerals necessary to support a healthy body. In addition to eating the "right" foods I also take multi-vitamins and  calcium daily. The multivitamins ensure that I have my daily recommended dosages of vitamins and minerals in case the food I eat falls short. Below is a great article on vitamins and minerals from the website familydoctor.org.

Vitamins and Minerals: How to Get What You Need

Vitamins and Minerals: How to Get What You Need 

What are micronutrients?

Micronutrients are the vitamins and minerals found in food that nourish your body and help keep you healthy.

According to the U.S. Department of Agriculture (USDA), adult Americans do not typically get enough of the following nutrients:

• Calcium
• Potassium
• Fiber
• Magnesium
• Vitamins A, C and E

Try to incorporate more of these nutrients in your daily diet. Keep in mind that it's best to consume a variety of foods, instead of just taking a multivitamin, to make sure that your body is able to absorb the micronutrients properly.

Calcium

Your body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult, you need calcium to maintain bone mass. According to the USDA, the average American adult (eating roughly 2,000 calories per day) should get 1,136 milligrams of calcium each day.

The following foods are good sources of calcium:

• Nonfat or low-fat yogurt (8 ounces = 345-452 milligrams)
• Nonfat or low-fat cheese (2 ounces = 400 milligrams)
• Low-fat milk (1 cup = 290 milligrams) or skim milk (1 cup = 306 milligrams)
• Fish and seafood such as sardines (3 ounces = 325 milligrams), pink salmon (3 ounces = 181 milligrams) and ocean perch (3 ounces = 116 milligrams)
• Beans such as soybeans (1/2 cup = 130 milligrams) and white beans (1/2 cup = 96 milligrams
• Spinach (1/2 cup = 146 milligrams)
• Oatmeal (1 packet = 99-110 milligrams

Potassium

A diet rich in potassium helps your body maintain a healthy blood pressure. The USDA recommends that the average American consume 4,044 milligrams of potassium each day.

The following foods are good sources of potassium:

• Sweet potatoes (1 sweet potato = 694 milligrams) and regular potatoes (1 potato = 610 milligrams)
• Beans such as white beans (1/2 cup = 595 milligrams), soybeans (1/2 cup = 485 milligrams), lima beans (1/2 cup = 484 milligrams) and kidney beans (1/2 cup = 358 milligrams)
• Nonfat yogurt (8 ounces = 579 milligrams) or low-fat yogurt (8 ounces = 531 milligrams)
• Skim milk (1 cup = 382 milligrams) or low-fat milk (1 cup = 366 milligrams)
• Fruit such as bananas (1 medium banana = 422 milligrams), peaches (1/4 cup = 398 milligrams), cantaloupe (1/4 medium melon = 368 milligrams), and honeydew melon (1/8 medium melon = 365 milligrams)
• Fish such as halibut (3 ounces = 490 milligrams), yellowfin tuna (3 ounces = 484 milligrams), rockfish (3 ounces = 442 milligrams) and cod (3 ounces = 439 milligrams)
• Tomato paste (1/4 cup = 664 milligrams), puree (1/2 cup = 549 milligrams), juice (3/4 cup = 417 milligrams) and sauce (1/2 cup = 405 milligrams)

Magnesium

Magnesium is a nutrient that helps your body produce energy, and helps your muscles, arteries and heart work properly. According to the USDA, the average American adult should get 380 milligrams of magnesium each day.

The following foods are good sources of magnesium:

• Vegetables such as pumpkin (1 ounce = 151 milligrams), spinach (1/2 cup = 81 milligrams) and artichokes (1/2 cup = 50 milligrams)
• Bran cereal (1 ounce = 103 milligrams)
• Beans such as soybeans (1/2 cup = 74 milligrams), white beans (1/2 cup = 67 milligrams), black beans (1/2 cup = 60 milligrams), navy beans (1/2 cup = 48 milligrams) and great northern beans (1/2 cup = 44 milligrams)
• Tofu (1/2 cup = 47 milligrams)
• Brown rice (1/2 cup = 42 milligrams)
• Nuts such as brazil nuts (1 ounce = 107 milligrams), almonds (1 ounce = 78 milligrams), cashews (1 ounce = 74 milligrams) and peanuts (1 ounce = 50 milligrams)

Vitamin A

Vitamin A is associated with vision development and cellular growth and maintenance.

The following foods are good sources of vitamin A:

• Organ meats such as liver and giblets (3 ounces = 1490-9126 micrograms)
• Vegetables such as sweet potatoes (1 medium potato = 1096 micrograms), pumpkin (1/2 cup = 953 micrograms), carrots (1/2 cup = 679 micrograms), spinach (1/2 cup = 573 micrograms) and turnip greens (1/2 cup = 441 micrograms)
• Cantaloupe (1/4 medium melon = 233 micrograms)

Vitamin C

Vitamin C helps the body form collagen (which is the main protein used as connective tissue in the body) in blood vessels, bones, cartilage and muscle.

The following foods are good sources of vitamin C:

• Fruits such as guava (1/2 cup = 188 milligrams), oranges (1 medium orange = 70 milligrams), kiwi (1 medium kiwi = 70 milligrams), strawberries (1/2 cup = 49 milligrams), cantaloupe (1/4 medium melon = 47 milligrams), papaya (1/4 medium papaya = 47 milligrams), pineapple (1/2 cup = 28 milligrams) and mango (1/2 cup = 23 milligrams)
• Vegetables such as raw red sweet pepper (1/2 cup = 142 milligrams), raw green sweet pepper (1/2 cup = 60 milligrams), Brussels sprouts (1/2 cup = 48 milligrams), broccoli (1/2 cup 38 milligrams), sweet potatoes (1/2 cup = 34 milligrams) and cauliflower (1/2 cup = 28 milligrams)

Vitamin E

Vitamin E is an antioxidant, which is a nutrient that helps fight damage to the cells in the body.

The following foods are good sources of vitamin E:

• brazil nuts (1 ounce = 1.6 milligrams)
• Turnip greens (1/2 cup = 2.9 milligrams)
• Peanut butter (2 tablespoons = 2.5 milligrams)
• Spinach (1/2 cup = 1.9 milligrams) and avocado (1/2 avocado = 2.1 milligrams)
• Tomato paste (1/4 cup = 2.8 milligrams), sauce (1/2 cup = 2.5 milligrams) and puree (1/2 cup = 2.5 milligrams)

Source

Dietary Guidelines for Americans, 2005. 6th Edition by U.S. Government Printing Office Washington, DC (U.S. Department of Health and Human Services and U.S. Department of Agriculture January 01, 2005, http://www.health.gov/dietaryguidelines/)

Written by familydoctor.org editorial staff

 Reviewed/Updated: 12/10 Created: 10/07 

For more info on vitamins check out my January 12th post "Ensure You Are Vitamin Sufficient". 

Gear Up for Your Classes!

One of the great ways to help ensure you get to the gym regularly is to buy the appropriate gear for each of your classes. When you have the proper gear it makes you feel like you are “serious” about what you are doing. In my experience I have seen  that when you  invest in your  physical activities you are  more apt to stick to them.

I purchase gear for each of my physical activities as an incentive. Each time I reach a physical activity goal I go on the web do research and find the best products for the classes I take and purchase them myself or recommended them as gifts from my family and friends. 

• November and January: Stylish gym clothing for my 6 day a week exercise routine.
• December: Cleto Reyes boxing gloves and hand wraps for my boxing class.
• February: Bloch sneakers for my Zumba and free style dance classes.
• March: ThinkSport water bottle for my gym classes
• April: A yoga mat for my yoga classes and for at home yoga use, and sneakers for my newest physical activity, running

Other Sneaky Chef Books!

Book Review: The Sneaky Chef-How to Cheat on Your Man in the Kitchen

I just finished reading the book The Sneaky Chef-How to Cheat on Your Man in the Kitchen. It is an amazing healthy eating guide and cookbook! It was written on the premise that men often eat unhealthy foods and avoid healthy foods like vegetables, fruit and whole grains and that their mate can use “sneaky chef” techniques to make the food the family eats healthy. Although the catch phrase of this book is “how to cheat on your man in the kitchen” these recipes are great for everyone to cook. 

The book focuses on positive nutrition, specifically what foods to include in your diet to prevent or combat illnesses. Every recipe makes use of the concept of food medicine. It hides ingredients that will prolong your man’s life.” Her recipes increase antioxidants, phytochemicals, good fats and fiber.

The chapters include eat, drink and live to tell about it; health and the happy home; the lists; the sneaky chef’s bag of tricks; make ahead recipes and glossary of superfoods; the recipes (breakfast recipes, lunch pail recipes, soups, appetizers/ side dishes, sauces/salad dressings, dinner, on the grill, halftime snacks, drinks, and desserts).

“The sneaky chef’s bag of tricks” chapter discusses the methods that are used by a “sneaky chef”. They include pureeing;  combining refined and unrefined; using foods that hide well; substituting nutritious liquid for water when boiling foods; combining foods that are a specific nutritional complement for one another; identifying foods men are likely to enjoy straight-up; cutting the effects of toxins or fats by diluting the ingredients with something healthy; cutting calories and increasing volume with low-cal nutritious fillers; using slower-burning foods to avoid blood sugar spikes and crashes; using visual decoys to make food look appealing; using flavor decoys to distract guys from what’s underneath; and using friendly texture decoys.

The “Make Ahead Recipes and Glossary of Superfoods” chapter is essential to “Sneaky Chef” cooking. It gives you the recipes for the purees and blends that you use in each of the “Sneaky Chef” recipes. It also has a glossary of superfoods and describes for eat exactly what they do for your body. For example bananas are the best source of potassium and they help maintain normal blood pressure and heart function, can decrease the risk of stroke, and relieve heartburn.

“The Recipes” chapter is impressive. The recipes are the bulk of the book, pages 143- 337. They include recipes like power breakfast cookies, chocolate charged French toast, chicken Waldorf wrap, not-for chick’s chicken salad, concealed crab cakes, super-pop popcorn, spiced rattle snacks and minty hot cocoa. The only negatives are that the book does not contain nutritional info for each recipe and some recipes are not low cal so you need to be choosy.  But, the book is still amazing! For more information on Sneaky Chefs books go to http://www.thesneakychef.com/free_sneaky_chef_recipes.php