of February 23, 2003
fish, like tuna, mackerel and salmon contain omega-3
fatty acids.Omega-3 fatty acids are a healthy
fat that reduces the risk of a number of illnesses,
including heart and cariovascular disease.
go for the tuna, the mackerel and salmon. Other
than good for you, these types of fish are also
some of the most flavorful.
Try the Grilled
Salmon with Fruit Salsa.
has a wonderful crusty outside but tender and
flaky fish on the inside.
of February 16, 2003
pat of butter here, a little extra mayonnaise
there, a little half-and-half in coffee. . . what
can it hurt? It is such a small amount.
it may be tiny, but consistent indiscretions
add up. If you drink two and one half tablespoons
of half-and-half distributed among your 2 or 3
cups of coffee each day, you add 50 fat ladden
calories a day. That does not sound like much
until you realize that those 50 extra calories
have blossomed into 5 extra pounds at the end
of one year.
a look at those consistent things that
you are ingesting each day that is adding unwanted
fat and calories to your diet. Replace the half-and-half
with fat free half-and-half or use 1% milk. Instead
of the pat of butter on your toast, try using
spreadable fruit or sugar free jam or marmalade
only. Replace the mayonannaise with low fat mayonnaise
or use mustard or honey mustard.
you take a close but honest look at what you eat
every day, you probably won't have to wonder where
those extra fifteen pounds you have gained over
the last few years have come from.
Week of February 9, 2003
So you just can't give up the beef . . .
Just follow these healthy tips when purchasing
or preparing red meat.
lean cuts of beef by looking for the words "round",
"loin", "extra lean" or
"the leanest" in the name. Cuts like
top round, tenderloin or sirloin will be leaner.
all visible fat before you cook, this can lower
fat by as much as 50%.
bake, grill, braise, broil or stir-fry.
beef in nonstick pans. If needed, use cooking
sprays instead of oil or butter.
basting or searing beef with stock or broth
instead of oil.
cooking beef, put a rack in the pan to allow
fat to drip away from the meat.
marinades and rubs to add an ethnic flair and
to tenderize leaner cuts of beef.
food guide pyramid shows that you can have 2-3
servings of meat (3 ounces per serving) daily.
You can eat it all in one meal or spread the
servings over a couple of meals throughout the
day. Remember that one serving of beef is about
the size of a deck of cards.
of February 2, 2003
the Meat . . . You don't have to eat meat, poultry
or fish for every meal. You will be amazed at
the fat and cholesterol you can save by just eating
vegetarian for 3 or 4 meals a week. Try a dish
Manicotti or Linguine
with Mushrooms served with Crusty
Bread and a Salad.