Benefits of Dietary Fiber

Benefits of Dietary Fiber

Dietary fiber is considered a carbohydrate found in plant sources that our body is not able to digest due to a lack of enzymes. Fiber can be categorized as either soluble or insoluble. Soluble fiber dissolves in our body to form a soft gel, whereas insoluble fiber passes through our digestive tract relatively unaffected. Fiber, in particular, soluble fiber, has the ability to ameliorate diabetes because it traps nutrients such as carbohydrates and sugar via its gel-like structure. This results in the sugar being absorbed into the bloodstream more slowly, resulting in smaller spikes in blood sugar. Therefore, soluble fiber helps diabetics as well as healthy people prevent extreme peaks and lows in blood sugar, which is one of the main symptoms of Type II diabetes.

Fiber promotes healthy weight loss and weight maintenance. Good sources of fiber such as green leafy vegetables, whole grains, and fruits are also lower in calories and contain little to no fat. The fiber in these foods help people feel full faster, for longer periods of time and reduces cravings because they tend to take longer to chew and helps the stomach to empty slower. Moreover, some of the nutrients and calories from the meal can potentially be trapped in the gel of the soluble fiber, making it harder for the calories to be absorbed before being eliminated as waste.

Another important attribute of fiber is its benefit to our GI tract. Our GI tract includes all the structures and organs in our body that aid in digestion, breakdown and absorption of nutrition. A diet high in fiber results in better bowel movements since foods rich in fiber have more volume and fiber passes through the body unchanged. Moreover, fiber can serve as a fuel for healthy bacteria that live in our intestines. This increases the number of the healthy bacteria and boosts our digestive health.

 Here are some recipes that are high in fiber and relatively easy to prepare:

Sweet Potato & Black Bean Chili for Two

Makes: 2 servings, 2 cups each

Active Time: 20 minutes

Total Time: 30 minutes

Ingredients

• 2 teaspoons extra-virgin olive oil
• 1 small onion, finely diced
• 1 small sweet potato, peeled and diced
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1/4 teaspoon ground chipotle chile,
• 1/8 teaspoon salt, or to taste
• 1 1/3 cups water
• 1 15-ounce can black beans, rinsed
• 1 cup canned diced tomatoes
• 2 teaspoons lime juice
• 2 tablespoons chopped fresh cilantro

Directions

1. Heat oil in a large saucepan over medium-high heat. Add onion and potato and cook, stirring often, until the onion is slightly softened, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, until fragrant, about 30 seconds. Add water, bring to a simmer, cover, reduce heat to maintain a gentle simmer and cook until the potato is tender, 10 to 12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook until slightly reduced, about 4 minutes. Remove from the heat and stir

in cilantro.

Nutrition

Per serving: 374 calories; 6 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 67 g carbohydrates; 14 g protein; 15 g fiber; 699 mg sodium; 603 mg potassium.

Lemony Lentil Salad with Salmon

 

Ingredients

• 1/3 cup lemon juice
• 1/3 cup chopped fresh dill
• 2 teaspoons Dijon mustard
• 1/4 teaspoon salt
• Freshly ground pepper to taste
• 1/3 cup extra-virgin olive oil
• 1 medium red bell pepper, seeded and diced
• 1 cup diced seedless cucumber
• 1/2 cup finely chopped red onion
• 2 15-ounce cans lentils, rinsed, or 3 cups cooked brown or green lentils (see Tip)
• 2 7-ounce cans salmon , drained and flaked, or 1 1/2 cups flaked cooked salmon 

Preparation

1. Whisk lemon juice, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil. Add bell pepper, cucumber, onion, lentils and salmon; toss to coat.

Nutrition

Per serving: 354 calories; 18 g fat ( 3 g sat , 12 g mono ); 31 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 24 g protein; 9 g fiber; 194 mg sodium; 743 mg potassium.

*Recipes are from Eatingwell.com

Carena Lowenthal, MS, RD, CDN

19 W. 34th St. PH Suite NY, NY 10001

(917) 882-5033

www.carenalowenthal.com

carena@carenalowenthal.com

Sports Nutrition for the Elite Athlete and the Active Person

Sports Nutrition for the Elite Athlete and the Active Person

A solid nutrition plan is extremely important for training, increasing your endurance and improving your performance. Moreover, eating the right food before, during, and after training can drastically alter your recovery time as well as help you achieve your peak performance. Even if you are not into extreme sports or competing for an endurance event, a sound nutrition plan will help you delay fatigue so you can push yourself harder. Without the proper foods, your hard efforts can be fruitless. So what exactly should you eat before, during, and after exercise to ensure that you performance at your best? 

Before any sort of intense physical activity, you should consume a carbohydrate-rich meal about 3-4 hours before the event or a carbohydrate-rich snack approximately 30-60 minutes before. This will help top off muscle stores as carbohydrates are the main source of fuel and energy for your body during exercise. You should also include a small amount of protein in your pre-exercise meal to reduce soreness as well as help repair and build muscle. I recommend that the meal be low in fat and fiber to ensure proper digestion as well as prevent any bowel discomfort during an event. Optimal choices for pre-exercise meals include 1) oatmeal with almonds, skim milk, and banana 2) lean hamburger with lettuce, tomato, and a yogurt-fruit parfait 3) Turkey and Swiss sandwich, a piece of fruit, and a sports drink 4) peanut butter and honey on toast with a sports drink. Half an hour to an hour before exercise, you should have a piece of fruit, a jam sandwich or just a sports drink or some water. 

It is advisable that if you are exercising for more than an hour at a time, you should eat while exercising to ensure that you provide sufficient glucose to your working muscles and that you do not tire easily. How much you need to eat depends on how long you are active for. If you are engaging in intense exercise for over an hour, you should try to consume 30-60 grams of carbohydrate every hour. This can be in the form of a sports drink or an easily digestible carbohydrate –rich food such as a cereal bar, a banana, or a handful of raisins. Keep in mind that it is crucial to drink water during prolonged exercise to prevent dehydration. 

Eating for recovery is just as important as eating before exercising. After a hard exercise session, you should aim to restore fluids and electrolytes (sodium and potassium) lost through sweat. Moreover, you need to replace the carbohydrate that your body utilized as muscle fuel during practice in addition to feeding your body protein to aid in repair of damaged muscles. You can begin nutrition recovery with a snack or meal within 15-60 minutes following exercise or competition. Good options include 1) whole wheat pita sandwich with turkey and veggies, pretzels, and low-fat milk 2) brown rice bowl with beans, cheese, salsa, avocado, and whole grain tortilla 3) stir fry with lean steak, vegetables and brown rice. As for recovery snacks, choices such as a berry smoothie made with yogurt, a sports drink with a sports bar, and graham crackers with peanut butter and low-fat milk will all allow your body to recover properly. 

Here are some meal ideas for pre-exercise and for recovery: 

Pre-Exercise Wrap 

Minutes to Prepare: 5

Number of Servings: 1

Ingredients

• 1 whole wheat tortilla
• 1 tbsp of natural peanut butter
• 1 tbsp of sugar free jelly (whichever flavor you prefer)
• 2 strawberries (de-stemmed and sliced up)
• 1/4 banana, sliced length-wise
• 2 tbsp. of low fat granola 

Directions

Chop up the ingredients and roll them up in the tortilla. Eat and enjoy.

Nutritional Information 

• Number of Servings: 1
• Calories: 314.8 
• Total Fat: 12.1 g 
• Cholesterol: 0.0 mg 
• Sodium: 508.2 mg 
• Total Carbs: 50.0 g 
• Dietary Fiber: 6.7 g 
• Protein: 9.5 g 

Recovery Meal Idea: 

Maple Grilled Salmon 

Ingredients

• 1/4 cup rice wine vinegar 
• 3 tablespoons maple syrup 
• 2 tablespoons fresh orange juice 
• 4 (6-ounce) salmon fillets, skinned 
• Cooking spray 
• 1/4 teaspoon salt 
• 1/4 teaspoon freshly ground black pepper

Preparation

1. 1. Combine first 3 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator 3 hours.
2. 2. Preheat grill or grill pan to medium-high heat.
3. 3. Remove fish from bag, reserving the marinade. Pour marinade into a small saucepan; bring to a boil. Cook until reduced to 2 tablespoons (about 5 minutes).
4. 4. Place fish on grill rack or pan coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness, basting occasionally with marinade. Remove fish from grill; sprinkle with salt and pepper.

Nutritional Information

Amount per serving 

• Calories: 270 
• Calories from fat: 35% 
• Fat: 10.6g 
• Saturated fat: 2.5g 
• Monounsaturated fat: 4.6g 
• Polyunsaturated fat: 2.5g 
• Protein: 31.1g 
• Carbohydrate: 11g 
• Fiber: 0.1g 
• Cholesterol: 80mg 
• Iron: 0.7mg 
• Sodium: 216mg 
• Calcium: 27mg 

*From myrecipes.com 

Carena Lowenthal, MS, RD, CDN

19 W. 34th St. PH Suite

NY, NY 10001

(917) 882-5033

www.carenalowenthal.com

carena@carenalowenthal.com

eatingwell365.blogspot.com

Making Smart Protein Choices

Making Smart Protein Choices

Eat more Protein. Eat less Protein. Choose your proteins with cautions. We have all heard these advices before. It is no wonder many people are confused about what types of protein are best for their health and which ones will provide the leanest sources of protein without the extra fat and calories. Here is a comparison of several types of protein with advice on which ones are smarter choices.

Meat:

Choose lean meats such as grilled chicken and turkey over red meats such as beef or pork. A 3 oz serving of both chicken and lean beef both provide about 20 grams of protein but the beef has approximately twice as much calories and more fat. In addition, choosing skinless meats as well as trimming away any visible fat is guaranteed to make your meal healthier. Processed meat such as sausages, bacon, and deli meats should be eaten in moderation as they are often laden with sodium and tend to be higher in fat and calories.

Fish:

Fishes are a great source of protein, vitamins, mineral, and essential fatty acids. Salmon, tuna, and halibut are not only easily accessible at most grocery stores, but they also contain about 15-20 grams of protein per serving and are low in fat. Keep in mind that baking and grilling are the healthiest options when it comes to fish.

Dairy:

The sheer number of dairy choices out there is overwhelming. There are hundreds of different types of yogurt, milk, and cheese available to consumers. When it comes to milk and cheese, always go with low-fat or fat-free, as a serving of whole milk or full-fat cheese can easily be over 200 calories depending on the animal source, flavor, and brand. Moreover, Greek yogurt packs up to 20 grams of protein per serving with none or very little fat. Brands such as Chobani offer a variety of different flavors and taste great as well.

Vegetarian Options:

Many vegetarians tend to compensate for the lack of meat in their diet with an abundance of pasta and pizza. However, it must be said that there are vegetarians options available that are great sources of protein. These include beans (which also provide plenty of fiber and is affordable), tofu, quinoa, peanut butter, and hummus. In addition, staples such as oatmeal and eggs are quick to make, satisfying, and are excellent sources of protein.

Recipes:

Asparagus & Salmon Spring Roll

 From EatingWell.com

INGREDIENTS

SPRING ROLLS

·         24 thick or 36 thin asparagus spears (about 2 pounds)

·         2 3- to 4-ounce packages smoked wild salmon

·         12 8-inch rice-paper wrappers (see Notes)

·         1 ripe avocado, cut into 24 slices

·         1 cup shredded carrot

·         1/2 cup chopped fresh basil

·         1/2 cup chopped fresh mint

 

DIPPING SAUCE

·         1/3 cup reduced-sodium soy sauce

·         2 tablespoons orange juice

·         2 tablespoons lemon juice

·         2 tablespoons mirin (see Notes)

·         1/4 teaspoon crushed red pepper, or more to taste

PREPARATION

1.      To prepare spring rolls: Bring 1 inch of water to a boil in a large skillet. Trim asparagus spears to no longer than 6 inches; add to the boiling water. Partially cover and cook the asparagus until tender-crisp, about 3 minutes. Drain; refresh under cold water. Cut each spear in half lengthwise. Cut salmon slices into 12 strips no longer than 6 inches each.

2.      Soak one wrapper at a time in a shallow dish of very hot water until softened, about 30 seconds. Lift out, let excess water drip off and lay on a clean, dry cutting board.

3.      Center a strip of smoked salmon in the bottom third of the wrapper, leaving a 1-inch border on either side. Arrange 4 thick (or 6 thin) asparagus spear halves (overlapping as necessary) over the salmon. Top the asparagus with 2 avocado slices, 1 tablespoon shredded carrot and about 2 teaspoons each basil and mint. Fold the wrapper over the filling and roll into a tight cylinder, folding in the sides as you go. Repeat with the remaining wrappers and filling. Cut each finished roll in half.

4.      To prepare dipping sauce: Whisk soy sauce, orange juice, lemon juice, mirin and crushed red pepper in a small serving bowl. Serve the rolls with the sauce.

TIPS & NOTES

·         Make Ahead Tip: Individually wrap in parchment or wax paper and refrigerate for up to 4 hours.

·         Notes: Rice-paper wrappers are translucent, round sheets made from rice flour. They need to briefly soak in warm water to make them soft and pliable before using. Find them in the Asian section of large supermarkets or at Asian food stores.

·         Mirin is a low-alcohol rice wine essential to Japanese cooking. Look for it in the supermarket with other Asian ingredients. An equal portion of dry sherry or white wine with a pinch of sugar may be substituted.

NUTRITION

Per roll: 102 calories; 3 g fat ( 1 g sat , 2 g mono ); 3 mg cholesterol; 13 g carbohydrates; 0 g added sugars;6 g protein; 2 g fiber; 370 mg sodium; 263 mg potassium.

 

Vegetarian Quinoa & Squash Casserole

From EatingWell.com

INGREDIENTS

·         3 tablespoons extra-virgin olive oil, divided

·         1 large onion, diced

·         1 tablespoon minced garlic

·         1 tablespoon paprika

·         2 1/2 teaspoons ground cumin, divided

·         1 teaspoon ground coriander

·         1/4 teaspoon cayenne pepper, or to taste

·         1/4 teaspoon ground allspice

·         2 15-ounce cans chickpeas, rinsed

·         1 28-ounce can diced tomatoes

·         2 cups frozen chopped spinach

·         1 cup quinoa or whole-wheat couscous

·         1/2 cup golden raisin

·         1 cup water

·         1/2 teaspoon salt, divided

·         2 10- to 12-ounce boxes frozen pureed squash, thawed

·         1/3 cup finely chopped fresh cilantro

PREPARATION

1.      Preheat oven to 450°F.

2.      Heat 2 tablespoons oil in a large ovenproof skillet over medium heat. Add onion and cook, stirring occasionally, until tender and browned, 9 to 11 minutes. Add garlic, paprika, 2 teaspoons cumin, coriander, cayenne and allspice and cook for 30 seconds. Stir in chickpeas, tomatoes, spinach, quinoa (or couscous), raisins, water and 1/4 teaspoon salt. Cook, stirring, for 5 minutes. Remove from heat.

3.      If thawed squash is watery, place in a fine-mesh sieve and gently press to extract excess liquid. Transfer to a medium bowl and stir in the remaining 1 tablespoon oil, 1/2 teaspoon cumin and 1/4 teaspoon salt. Spread the squash evenly over the chickpea mixture.

4.      Cover the pan and bake until steaming hot, about 45 minutes for quinoa (15 minutes for couscous). Let cool for 5 minutes. Serve sprinkled with cilantro.

TIPS & NOTES

·         Make Ahead Tip: Prepare through Step 2, transfer to a 3-quart baking dish; top with squash mixture (Step 3), cover and refrigerate for up to 2 days. Let stand at room temperature while oven preheats. Bake, covered, until bubbling at the edges and heated through, about 45 minutes.

NUTRITION

Per serving: 438 calories; 11 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 76 g carbohydrates; 0 g added sugars; 15 g protein; 14 g fiber; 741 mg sodium; 1088 mg potassium.

Carena Lowenthal, MS, RD, CDN

19 W. 34th St. Penthouse Suite

New York, NY 10001

(917) 882-5033

www.carenalowenthal.com

eatingwell365.blogspot.com

carena@carenalowenthal.com

Tips for Eating Well on a Budget

Groceries are expensive nowadays and dining outs costs an arm and leg. So how can we get the most for our money while also keeping health and nutrition in mind? As a student, that is something that I have to constantly consider when grocery shopping and preparing my meals. Generally, I find that certain staples such as dried or canned beans, steel cut oats (personally I find the brand Bob’s Red Mill to the most bang for my buck), whole wheat grains and pasta, organic peanut butter (make sure it does not contain high-fructose corn syrup), and fruits such as apples, oranges, and bananas to be best options for eating healthy on a tighter budget. I’ve also noticed that the aforementioned items are on sale quite frequently and it is generally cheaper to buy fruits from local fruit stands rather than supermarkets, especially in Manhattan. 

With that said, after three years of experience eating healthy on a tight budget while also keeping in mind how much time preparation certain foods or meals require as well as the nutritional density of my diet, I have compiled a list of ways to not fall prey to eating junk or spending beyond my means. 

1. Try to designate one or two days a week as meat-less days. Instead, get your protein from plant sources such as beans, tofu, and whole wheat grains. This not only saves money as meat is generally the most expensive part of the meal, but also allows you to cut back on fat and calories. 
2. Breakfast is the cheapest meal of the day and oftentimes, the quickest and easiest to make compared to lunch and dinner. Therefore, it makes sense and is practical to have breakfast for dinner in order to save money. Ingredients such as eggs, toast, pancakes and fruit are inexpensive and healthy. After all, who doesn’t love breakfast? 
3. Be your own barista. Many people need their cup of coffee or tea in the morning in order to get through their day. Why not invest in a travel cup and make your own cup of joe? The cost is minimal compared to a fancy drink from your local café. Plus, you get to cut out on unnecessary fat and calories from syrups and creamers since you know exactly what is going into your drink. Moreover, for beverages such as smoothies or fruit juices, I would recommend buying the fruits yourself and blending/juicing them at home. This way, you can actually be sure that you are consuming real fruit rather than drinks laced with sugar, food coloring and preservatives. 
4. Know where to find quality, lean meat at a bargain price. For those of you who love meat and would not give it up for anything in the world but still do not want to break the bank, the place to go is Trader Joe’s. Unlike many other chain grocery stores, Trader Joe’s has a huge meat selection varying in leanness. For example, you can purchase 97% lean-ground turkey for under $2/lb. 
5. Last but not least, I have just recently learned that many people are unaware that they are eligible for the Supplemental Nutrition Assistance Program (SNAP) which could provide you with extra income each month for food and grocery. It might just be worth your while to look into it. Moreover, New York City has many food banks that allocate food to places such as churches, shelters, and pantries. Oftentimes, you can expect fresh produce and even nutrition seminars and cooking classes at these food banks. 

By Guest Blogger - Judy Zheng

To cap it off, here are a couple of recipes that are both easy to make and inexpensive. 

Szechuan Tofu & Green Bean Stir-Fry

From EatingWell.com 

4 servings, 1 1/2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

• 1/2 cup water, divided
• 1/4 cup reduced-sodium soy sauce
• 1 tablespoon tomato paste
• 2 teaspoons Chinkiang vinegar (see Note) or balsamic vinegar
• 2 teaspoons sugar
• 1/4-1/2 teaspoon crushed red pepper, or to taste
• 1 teaspoon plus 2 tablespoons cornstarch, divided
• 1 14-ounce package extra-firm tofu, drained
• 2 tablespoons canola oil, divided
• 4 cups green beans, trimmed and cut in half
• 4 cloves garlic, minced
• 2 teaspoons minced fresh ginger

PREPARATION

1. Whisk 1/4 cup water, soy sauce, tomato paste, vinegar, sugar, crushed red pepper to taste and 1 teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch cubes and pat dry. Toss the tofu in a bowl with the remaining 2 tablespoons cornstarch to coat.
2. Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add the tofu and spread out across the surface of the pan. Let cook undisturbed for 2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.
3. Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes. Stir the reserved soy sauce mixture and pour it over the green beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook, stirring, until heated through, about 1 minute more.

NUTRITION

Per serving: 218 calories; 11 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 20 g carbohydrates; 2 g added sugars; 12 g protein; 5 g fiber; 672 mg sodium; 364 mg potassium.

Curried Red Lentil Soup

6 servings

Active Time: 25 minutes

Total Time: 55 minutes

INGREDIENTS

• 1 tablespoon canola oil
• 1 large onion,chopped
• 3 cloves garlic,minced
• 2 tablespoons minced fresh ginger
• 1 jalapeño pepper, seeded and minced
• 1 1/2 tablespoons curry powder
• 1 teaspoons cinnamon
• 1 teaspoon ground cumin
• 2 bay leaves
• 1 1/2 cups red lentils, rinsed and picked over (see Note)
• 8 cups reduced-sodium chicken broth
• 3 tablespoons chopped fresh cilantro, or parsley
• 2 tablespoons lemon juice
• 2 tablespoons mango chutney
• Salt & freshly ground pepper, to taste
• 1/3 cup plain nonfat yogurt

PREPARATION

1. Heat oil in a heavy stockpot over medium heat. Add onion and sauté until softened, 3 to 5 minutes. Add garlic, ginger, jalapeno, curry powder, cinnamon, cumin and bay leaves and cook, stirring, for about 5 minutes longer.
2. Stir in lentils and broth and bring to a boil. Reduce heat to low and simmer, partially covered, until the lentils are tender, about 45 minutes.
3. Discard bay leaves. Stir in cilantro (or parsley), lemon juice and chutney. Season with salt and pepper. Ladle the soup into bowls and garnish with yogurt.

NUTRITION

Per serving: 233 calories; 3 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 35 g carbohydrates; 18 g protein;13 g fiber; 756 mg sodium; 910 mg potassium.

A New Year, Something for Everyone

A New Year, Something for Everyone:

“It’s especially hard to be healthy this time of year.”  So true, but what time of year is really easy to be healthy.  Each season has it’s traditions, holidays, birthdays, and excuses.  What I’m interested in are the reasons people want to lose weight, what their goals are, how we can figure out how to fit in the hard work, the fun, and then the ultimate payoff.  Why wait for the new year to start?

Figure out your goals, do you want to be at your wedding weight, do you want to wear that little black dress for the party in January, do you want to get off your diabetes medications, have your clothes fit again, feel better? Is it to get over your mood swings, to have more energy?  Do you want to run and play with your kids, your grandkids, your best friend, or to dance again feeling confident and sexy?

We all have a reason to be healthy, that in itself can be the reason.  To be healthy is a great goal, and from there let’s figure out the right path for you.

1. Identify your goals and put in writing.
2. Pick your plan/diet (or 2 diets).
3. Stick to a diet that is less calories than you need to maintain your weight.
4. Exercise- yes, physical activity of any kind will improve your metabolism, relax you and make you feel energized, put you in a better emotional mood, and help you lose weight.
5. Watch your portion size and type of foods.  I don’t want to say any particular food is off limits, but how much you eat is under your control.  If you feel powerless with a certain food - then it’s time to walk away from it, at least for awhile, until you get control over your relationship with that food.

Suggestions:  Low fat, low carb, high protein, vegetarian, low calorie, vegan...  whatever diet fits your lifestyle and preferences can work (yes this is true).  The end of the day what matters is how many calories you consume and how many calories you burn off.

1. Eat your fruits and veggies.
2. Eat lean protein - chicken, fish, lean cuts of red meat no more than 1-2X/ week, beans, tofu, eggs, vegetable substitutes such as tempeh, low- fat or non- fat dairy products, and nuts.
3. No fried foods!
4. Eliminate processed foods, white flour, white sugar, and High Fructose Corn Syrup. People often blame "Sweets" for adding a lot of Carbohydrates to our diet, but Starches (Breads, Chips, Pretzels, etc.) are a prime offender as well.
5. Avoid high calorie beverages such as juice, alcohol, soda, sports drinks, energy drinks, coffee shop drinks, and vitamin waters.
6. Choose whole grains and whole foods such as sprouted wheat toast, quinoa, brown rice, beans, veggie burgers (home made or store bought), and soups made with beans/ grains/ veggies (see recipe below).
7. Drink lots of water, seltzer, unsweetened tea/ ice tea.
8. Watch your Sodium intake.. it hides in many prepared foods.

Weight Loss Class Starting in January - 6 weeks to Reach Your Goals - Start the Year off Right!

Winter Vegetable Ragout With White Beans

1 1/2# butternut squash, peeled and cut into 3/4-inch cubes

2 T olive oil

1 1/2 T minced garlic

3/4 t salt

1/2 t freshly ground black pepper

1 large yellow onion, chopped

1 fennel bulb, halved, cored, and cut into 1-inch pieces

1 red pepper, cut into 1/2-inch pieces

1 t ground fennel seeds

1/3 c white wine

1 15-ounce can Italian butter beans (or another white bean), rinsed and drained

1 c low-sodium vegetable broth

1/3 c sliced sun-dried tomatoes

8 leaves rainbow chard, stems removed, cut crosswise into thick ribbons

1 c rainbow chard stems, sliced on the bias into 3/4-inch pieces

1 T chopped fresh oregano

1 T chopped fresh thyme

1 T chopped fresh sage

1. Preheat over to 400 F.  Combine squash, 1 T olive oil, 1/2 T garlic and 1/4 t each salt and pepper in a large baking dish, toss to coat, then roast for about 20 minutes or until tender.
2. Meanwhile, heat remaining oil in a large skillet over medium.  Add the onion and 1/4 t each salt and pepper.  Sauté for 3 minutes or until onions are soft.  Mix in remaining garlic and cook for 1 minute.  Stir in fennel, red pepper, fennel seeds, and remaining salt.  Cook for 5 minutes.
3. Pour in wine and cook for 3 minutes or until pan is nearly dry.  Add beans and vegetable broth; reduce heat to medium-low.  Simmer for 15 minutes or until beans begin to break down and sauce thickens.
4. Add the cooked squash, sun-dried tomatoes, chard leaves, and chard stems.  Cook for 10 minutes, adding water as needed to keep ragout saucy.
5. Stir in oregano, thyme, and sage just before serving.  Season with additional salt and pepper to taste, if needed.

Serves 6, Serving Size 1 cup, 200 calories, 5 g fat, 36 g carbs, 7 g protein, 9 g fiber, 168  mg calcium, 4 mg iron, 760 mg sodium.  From Shape.com, January 2012.

Carena Lowenthal, MS, RD, CDN  (917) 882-5033 carena@carenalowenthal.com

www.carenalowenthal.com

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