of January 25, 2004
Bowl Snack Time
the great snack event of the year is just around
the corner. No one wants to leave their screen
even for a moment. While replays are being run,
everyone wants to nibble on something. When it
gets exciting, it is anyone's guess how much they
have stuffed into their mouths over the course
of the game. So the clue here is to keep the snacks
healthy and if you are watching your weight as
low in calories as possible.
is a great recipe for Turkey Nuggets that go well
with a vegetable tray (green pepper, celery, carrot
sticks, turnip slices and cauliflower) and a low
Spicy Turkey Nuggets
1 pound boneless skinless turkey breast
1/4 cup milk
1/4 cup Parmesan cheese
1/2 cup fine bread crumbs
1/2 teaspoon thyme
1/2 teaspoon basil
1/4 teaspoon paprika
1/4 teaspoon pepper
1/4 teaspoon dry mustard
a large bowl, beat egg and milk lightly. Cut turkey
into 1-inch cubes. Place turkey cubes in egg mixture
and mix well to coat all pieces.
another bowl, mix together cheese, bread crumbs
and spices. Working with a few pieces of turkey
at a time, roll in crumb mixture to coat evenly.
nuggets on a greased cookie sheet and bake at
450 degrees F. for 10-12 minutes or until turkey
is no longer pink inside.
Serving: 230 Calories; 5g Fat (18.9% calories
from fat); 2g Saturated Fat; 33g Protein; 11g
Carbohydrate; 1g Dietary Fiber; 123mg Cholesterol;
287mg Sodium. Exchanges: 1/2 Grain (Starch); 4
Lean Meat; 0 Non-Fat Milk; 1/2 Fat.
of January 18, 2004
you know that thirty percent of Americans eat
breakfast outside the home just to save time?
Two out of three of these meals come from fast
food restaurants. If you eat the Sausage McMuffin
with Egg, you will consume 450 calories or a Bagel
with Cream Cheese, you will consume 500 calories?
people are limited on time in the morning, but
it is easy to prepare a low fat breakfast that
will keep your hunger at a minimum so you will
not overeat at lunch.
are a great way to get the nutrients you need
in the morning. Bring out your blender and get
ingredients ready the night before. This banana
mocha Cappuccino smoothie supplies calcium and
soluble fiber, which slows the absorption of sugar
into the bloodstream and provides long lasting
In a blender, combine 1 cup nonfat or low fat
vanilla yogurt, ¼ cup brewed coffee, 1
banana, 2 teaspoons cocoa powder and 2 ice cubes;
blend until smooth.
(241 calories; 1g fat, 45g carbohydrates, 14g
protein, 3 g fiber)
try this tropical smoothie that is filled with
vitamin C, beta carotene, protein and isoflavones,
which help build bone mass.
Combine ½ cup diced mango, ½ cup
pineapple chunks, 1 cup nonfat vanilla soy milk,
one tablespoon honey and 2 ice cubes in a blender.
Puree until smooth. Pour into a tall glass and
sprinkle with 2 teaspoons toasted sliced almonds.
[Toast almonds in a small skillet over medium
heat for 2 to 3 minutes until golden brown.]
(312 calories; 5.2g fat, 62g carbohydrates,
5g protein, 3g fiber)
of January 11, 2004
you buy a new nonstick pan or a cast iron pan
or skillet, the instructions always say to season
it for an optimal nonstick surface. It is easy.
This is how you do it.
Seasoning a pan is crucial to creating a non-stick
surface. Wash the pan with water but without soap,
and place the pan on the heat source.
Once the pan has started to heat, rub oil over
the entire inside of the pan, continue to moderately
heat the pan for a few more minutes, then remove.
Once cooled, discard any excess oil and store.
of January 4, 2004
Fat? . . . Bad Fat? Are you confused?
fats may actually help raise the levels of HDL
(that is the good cholesterol) while reducing
levels of LDL (that's the bad cholesterol). Olive
oil can also help decrease the risk of blood clots
because it contains squalene, a substance that
has anti-clotting properties and can also lower
sources of monounsaturated fats include olive
oil, canola oil, avocados, avocado oil, olives
(these can be high in sodium) and high oleic (a
fatty acid that is lower in omega-6, is light
tasting and can stand up to high cooking temperatures)
safflower and sunflower oils.
fatty acids can be classified into omega-6 fatty
acids and omega-3 fatty acids. These essential
fatty acids (EFAs) help reduce blood pressure
and aid in the prevention of arthritis, among
other things. Americans eat too much omega-6 and
too little omega-3, so it is important ot find
a healthier balance in consuming them.
confused? What it comes down to is, eat less
of these: Sources of omega-6 include corn
oil, safflower oil, sunflower oil, cottonseed
oil, soybean oil, peanut oil, sesame oil, grapeseed
oil, borage oil, and primrose oil.
more of these: Excellent sources of omega-3
are mackerel, herring salmon, fresh tuna and sardines.
Good sources include trout, shellfish, flaxseed
oil and flaxseed, canola oil, walnut oil, walnuts
and Brazil nuts.
you have high cholesterol, you should see your
doctor about changes in the recommended levels
of dietary fat you should consume. According to
the National Cholesterol Education Program's updated
clinical guidelines, people with high cholesterol
should get 25 to 35% of their total calories from
fat. Of total calories, less than 7% should be
from saturated fat, up to 10% should be from polyunsaturated
fat and up to 20% should be from monounsaturated
fat. A high intake of total fat, mostly in the
form of unsaturated fat, can help to reduce triglycerides
and raise HDL cholesterol in persons with high
Information from Prevention Guide