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

Call today for a free consultation and to set up your first appointment.

Weight loss, Diabetes Management, Heart Health, 

Allergies/ Intolerances, Adults and Children

Thanksgiving Tips

For the holidays, this is the start of it all, so let's start off on the right foot.  Chances are is you start strong, you will finish strong:

• Start small, it's not only what you are eating but how much.  Take small servings and you can enjoy a taste of everything.  Fill up on turkey (lean protein) and vegetables (not drowned in butter/ oil/ or sauces).
• Turkey talk - go for white meat, no skin, and light or no gravy.  If you do dark meat, mix and match light and dark.  If you make your gravy, use a fat separator or refrigerate the pan juices, skim the fat off before making the gravy.
• Be sweet with sweet potatoes, they are high in vitamin A and C, potassium and fiber.  They can be a side dish or dessert.  Prepare by slicing in half, sprinkle with orange juice or crushed pineapple, cinnamon and then put them in the oven until done.
• Kick the cranberry sauce, that is if it's canned.  Fresh cranberries are packed with antioxidants and can be mashed with balsamic vinegar or apple juice concentrate, or fresh oranges chopped up.  Unfortunately the canned stuff is high in sugar and calories.
• Pick a pumpkin, low in fat, calories, and loaded with potassium, vitamin A and C, look for recipes for pumpkin pie, muffins or bread with evaporated fat-free milk, no sugar, silken tofu (not eggs), and maybe a graham cracker crust.  Try pumpkin soup.
• Stuffing with less bread, more veggies.  Use more onions, celery, vegetables or fruits such as dried cranberries or apples to make a lower calorie version, and whole wheat bread instead of white bread to make it healthier.
• Go fruity- Baked apples and poached pears for dessert, pass on the full fat pies, cheesecakes, and cookies/ brownies.
• Skip the fat, not the flavor - use low- fat buttermilk, low- sodium chicken stock, fat free milk or yogurt in place of cream or whole milk in dishes like mashed potatoes, whipped sweet potatoes, or butternut squash.
• Steam, Mash and herb your veggies, instead of fry, sauté or creaming them.
• Veg out - fall veggies are a great way to add variety to your meals, but not loads of calories,  and speaking of vegging out, relax with a cup of hot tea instead of wine or beer, go for a walk after dinner, and go to bed early.
• Take your time, holidays are about family and friends, its not a race to stuff your face.
• Don't skip meals, have a light breakfast and/or lunch so you are not starving when you sit down to dinner.
• Bring a healthy dish instead of a bottle of wine, a salad or a fruit salad instead of cake or cookies.
• Get moving- turkey trot, walk or jog, touch football, yoga, bike ride.
• Drink lots of water, it fills you up and speeds up your metabolism.

Enjoy, have fun, and be safe!

Carena Lowenthal, MS, RD, CDN

(917) 882-5033

carena@carenalowenthal.com

www.carenalowenthal.com

http://www.eatingwell365.blogspot.com

Type 2 Diabetes = The 3 P's

Type 2 Diabetes = the Punishment, the Planning, and the Promise:

The PUNISHMENT:  

In my almost 20 years as a Registered Dietitian, I have seen hundreds of patients with Type 2 diabetes and obesity, which we know from all the clinical research and experience, goes hand in hand.  Over time, overeating causes a strain on the pancreas to produce enough insulin to cover the excess glucose (or carbohydrates/ excess calories) a person takes in, or there is an insulin resistance, where the cells stop recognizing the insulin and glucose remains in the bloodstream instead of getting into the cells for use as energy or storage as fat.  The punishment in this case, is that hyperglycemia leads to other diseases, such as kidney disease, eye problems, heart disease, problems with circulation/ extremities, and for men, erectile dysfunction.

The PLANNING:

Having Diabetes requires a change in lifestyle, which many people find frustrating and challenging.  Change can be good though, especially for people who are overweight, stressed out, unhappy with things in their life, and willing and ready for change.  It often depends on how you view the change, especially when you weren’t expecting it.  If you take it like a slap on the face, then you might not be receptive to it.  There can be denial and resistance, you can hope it will just go away on it’s own.  Or you can take it like someone is showing you a new way of doing things, like opening a window that hasn’t been open in 20 years, then wow, it’s a great chance to make positive changes and let the sunlight in.

Planning does take time and work.  From planning how often you are going to eat, what you will have for breakfast, how many calories you are “allowed” and how you will space out your Carbohydrates, Proteins and Fats (the macronutrients), to more advanced planning like bringing snacks in your bag for the day, grocery shopping and prepping vegetables for the week on the weekends, looking at recipes for cooking, or menus in advance of eating out to see what options you will have available, this type of planning will make managing your diabetes easier in the long run.

The PROMISE:

Unfortunately I can’t make any specific promises like if you eat X you will lose Y pounds and not have diabetes anymore, but the research shows that for people who are overweight or obese and have Type 2 Diabetes, if they lose weight by watching their intake and engaging in physical activity, they can actually reverse or slow down the disease process.  And I’ve seen it happen, where people lose weight, eat better, and feel better, have more energy, and are able to go off medications or prevent the need for medications.

If you are in a place of deciding which road to take, no matter how far you have been traveling, I encourage you to take the path of least resistance, the one your body desires.  Open the window and see some suggestions on how to begin letting the sun shine in.

• Start writing down what you eat each day.  You can do this on paper or online, using apps such as Go Meals, My Fitness Pal or Lose It!  Get a scale and measuring cups for accuracy, especially if you are just starting out at tracking your foods.  Get a calorie/ carb counter if you are doing this on paper, you will begin to see how many calories your favorite foods contain, and better options.
• Figure out your calorie needs.  There are several tools to do this 1) the online apps have ones built so that will be easy, 2) if you are going the paper route then use the Mifflin RMR formula (also need to go online to do this just once), and 3) for last resort multiply your weight by 10 and then add your weight.  This will be what you need per day so subtract from that 500 calories to lose about a pound per week or 1000 calories if you want to lose 2 pounds per week.  If you are 250 pounds multiply by 10 = 2500 +250 = 2750 calories - 500 for a pound a week weight loss = 2250 calories. Don’t go below 1200 calories/ day for women and 1600 calories/ day for men.
• Figure out your meal plans for 3-6 meals/ day.  How can you do it with 1500 calories/ day (for example)?  300 Breakfast/ 400 Lunch/ 500 Dinner and 300 for snacks.  See what works best for you and your schedule, just don’t skip meals as this slows down your metabolism.
• Plan out your grocery lists and your meals.  If you have time on the weekend to shop and make a few meals for the week, it will help you stay on your plan.  If you eat out most meals, it will make sense to see what restaurants offer healthy choices.
• Food choices that fit best:  lean meats and poultry, fish, low fat or non fat dairy, vegetables, fruits, whole grains (quinoa, slow cooked oats, barley, bulgar, sprouted wheat bread, low carb tortillas), good fats (olive oil, canola oil, nuts, seeds, avocado).  Add seasonings like onions, garlic, lemon juice, pepper, basil, oregano, cumin, dill, cinnamon, other no salt/ no calories seasonings.  Drink lots of water and other no or low calorie beverages.
• Foods to avoid:  processed foods (cakes, cookies, crackers, ice cream), salty snacks (chips, pretzels, salted/ roasted nuts), fried food, fast foods, white sugar, white flour, salt and trans fats.
• Plan to do physical activity for 30 minutes/ 5 days a week.  If you are just starting out, make sure you have medical clearance, and you may need to start with 10 minutes.  The point is to start.  And then add on as you can.
• Get help and support.  Ask your friends and family for support.  Join an online support group.  Go to classes at your nearby office, clinic, hospital or university.  There are tons of resources available, go to the public library and read (recipes, weight loss, health, diabetes).  Call me to set up an appointment - you wouldn’t write up your own will, perform your own surgery, fix your own car engine, do your own taxes, design your own home, or fight your own battle in court - so why not hire an expert like me when it comes to your health, your diabetes, and your weight loss.
• Celebrate milestones.  If you follow your plan for a week congratulate yourself, if you follow for a month, celebrate.  Just don’t use food as a reward, try new rewards, like treating yourself to a massage, a yoga class, a ballroom dancing class, new shoes.

For more information, questions, or to shout out a victory:

Email: carena@carenalowenthal.com

I want to recognize you for your efforts and help you encourage others!

Carena Lowenthal, MS, RD, CDN

(917) 882-5033

carena@carenalowenthal.com

www.carenalowenthal.com

http://www.eatingwell365.blogspot.com

Fun Fall Foods and Seasonal Recipes

Fall Foods and Great Recipes:

The leaves are changing colors, the days are getting shorter and cooler, and the kids are picking out their Halloween costumes and carving pumpkins.  What does this time of year mean to you?

I’ve had a fabulous time apple picking with my family, making apple pie and vegetarian chili, and going to my friend’s farm for her annual fall party.  On the way home we stopped at a farm stand upstate and picked up some veggies; among them: cauliflower, cabbage, kale, and broccoli.  Here is a list of some fall foods you can find at your local farmer’s market, and some of the amazing nutrients they provide.

Fall Foods:

squash - vitamin A and C

sweet potatoes - vitamin A, potassium, and fiber

apples - vitamin C and fiber

pumpkin - many vitamins and minerals, iron, manganese, niacin, potassium, vitamin A and C

mushrooms - vitamin C, iron, potassium, zinc, and protein

pears - vitamin C and fiber

figs - fiber, high calories

beets - fiber, iron, potassium, vitamin C

cauliflower - B6, potassium, vitamin C, fiber

cabbage - vitamin C, B6, potassium, magnesium, thiamin, fiber

carrots - vitamin A and C, B6, potassium, thiamin, fiber

winter citrus - vitamin C and fiber - mandarin oranges, tangerines, blood oranges, clementines

potatoes - vitamin C, B6, potassium, fiber (skin)

broccoli - vitamin A and C, B6, potassium, manganese, fiber

Apple Pie:

2 1/2 # apples (5-6 medium- large Gala, Fuji, Golden Delicious, most other are fine but don’t use Granny Smiths) peeled, cored and sliced 1/4 inch thick- measure 6 cups

3/4 c. sugar

2-3 T. all purpose flour

1 T. strained fresh lemon juice (optional)

1/2 t. ground cinnamon

1/8 t. salt

2 T. unsalted butter, cut into small pieces

2 pie crusts

Preheat oven to 425 F and position a rack in lower third of oven. Roll 1st pie crust into a 9 inch pie pan.  Combine the apples with flour, lemon juice, cinnamon and salt.  Let stand for 15 minutes, stirring several times so apples soften.  Pour into bottom crust and  gently level with back of spoon.  Dot with butter.  Brush the edge with cold water, top with 2nd crust, then seal the edge by crimping or fluting.  Cut steam vents in the top.  Bake for 30 minutes, then slip a baking sheet beneath it, reduce heat to 350 F, and bake until apples feel tender and juices begin to bubble, about 30-45 more minutes.  Cool on a rack for 3-4 hours to thicken properly.

This goes nicely warm and served with vanilla ice cream.

(Adapted from Joy of Cooking)

Vegetarian Chili:

1c. chopped peeled carrots

1 c. chopped red bell peppers

1 c. chopped green bell peppers

1 c. chopped onions

2 cloved minced garlic

1-2 fresh green chili peppers, 1 T. ground ancho chili pepper, 1 T. ground cumin

1 can of black beans, 1 can of red kidney beans and 1 can of chick peas, all rinsed and drained

1 28 oz can of plum tomatoes with the juice

1 c. tomato juice

2 T. olive oil

Heat oil over medium heat in large saucepan; add carrots, bell peppers, onions and garlic.  Cook, stirring, until onions are golden, 12-15 minutes.  Add chili peppers and spices and cook 2 more minutes.  Add beans, tomatoes, juice and salt to taste.  Bring to a boil, then reduce heat to medium-low and simmer, uncovered, adding more tomato juice or water as needed, for about 45 minutes.

This goes nicely on top of a bed of steamed kale instead of rice.

(Adapted from Joy of Cooking)

Warm Cabbage Salad:

4 c. red cabbage, shredded with food processor
3/4 t. caraway seeds
1 T. olive oil
1 medium apple, finely sliced
1/2 t. salt and pepper
1/2 t. dijon mustard
1 T. red wine vinegar
1 shallot, finely minced
2 T. walnuts, chopped and lightly toasted

Heat oil in large saucepan over medium heat.  Add cabbage, caraway seeds and salt.  Cook, covered, stirring occasionally, until tender, 8-10 minutes.  Remove from heat and add other ingredients except the walnuts.  Serve sprinkled with toasted walnuts.
This is a nice side dish to an omelette for brunch instead of bread/ toast or muffin.
(Adapted from EatingWell.com)

Enjoy and Have a Great Healthy Week

Carena Lowenthal, MS, RD, CDN

(917) 882-5033

www.carenalowenthal.com

carena@carenalowenthal.com

http://www.eatingwell365.blogspot.com