2019 New Year New Diet

With the new year comes new resolutions.  A new diet seems to be the top contender every year.  The trending diets for 2019 are as follows:

1. The Keto Diet — This is a low carbohydrate, high fat diet.  The diet restricts carbohydrates by replacing them with fats, forcing the body into a state of ketosis — when you burn fat instead of carbohydrates for energy.
2. Pegan (Paleo + vegan) Diet — This diet is a combination of a vegan diet, which avoids all animal products, and the Paleo diet, which focuses on consuming the types of foods our ancient ancestors supposedly ate during the Paleolithic era.
3. Intermittent Fasting — The most common intermittent fasting plan is eating as you would for 5 days and fasting for 2 days. On fasting days, you would abstain from eating except for one small meal of just 400 to 500 calories for women and 500 to 600 calories for men.
4. A Plant Based Diet — This diet incorporates consuming more fruits and vegetables and less meat where half your plate should be vegetables, a quarter of your plate should be grains, and a quarter should be protein.
5. Mindful Eating — The concept is not a specific diet, instead;  you listen to your body and eat when you’re hungry and stop when you’re full.

After reviewing these popular diets, let us reflect on the definition of the word diet according to the Merriam-Webster dictionary :

~diet –  1 : food and drink regularly provided or consumed. 2 : habitual nourishment. 3 : the kind and amount of food prescribed for a person or animal for a special reason. 4 : a regimen of eating and drinking sparingly so as to reduce one’s weight going on a diet.

Therefore, the way we eat or our diet is a habit which we have developed over our lifetime.  The changes we make to our diet need to become a habit not a quick fix.  Yes, you can lose weight on any diet trend; but, if it doesn’t  become a habit you will not sustain your weight loss.

In summary, the best diet choice is the diet you can live with and fits your lifestyle.  The ultimate goal is to replace an unhealthy habit with a healthy one.  Happy 2019!

Pineapple Fun Facts

Pineapple Fun Facts:

• In 1493, explorer Christopher Columbus found pineapples on Guadeloupe Island in the Caribbean.
• Pineapples are in peak season from March to July.
• Pineapples contain bromelain, an enzyme that may help reduce  inflammation and aids in digestion.
• Pineapples are high in Vitamin C which helps your immune system.
• Pineapples are low in calories and are fat free, only 80 calories per 1 cup.

Low Calorie Chicken Oscar

If you want to make a great first “dinner” impression, this dish is your answer.  This dish is really easy to prepare and it looks so elegant when served.

What You Need:

• 6 boneless, skinless chicken breasts
• 1 box Stove Top stuffing mix
• 1/2 cup low sodium chicken broth
• spices — black pepper, thyme, sage
• 24 fresh asparagus stalks
• shredded mozzarella or pizza blend cheese

Directions:

Preheat oven @ 350 degrees F.

Place chicken breasts in a 13 x 9-inch baking dish or pan.  Pour broth over top chicken and season each chicken breast with spices.

Mix stuffing mix per package directions; but, eliminate the butter/ margarine.  Top each breast with stuffing; evenly dividing  it  per chicken breast. Cover and bake 20 minutes in preheated oven.  Remove from oven and place 4 asparagus stalks across each chicken breast, cover and bake an additional 30 minutes.  Remove from oven and sprinkle shredded cheese over each breast. Cover and let sit for 5 minutes.  Voila!  Dinner is ready to impress your guests!!!

Makes 6 serving.

Nutrition Info (per serving):

246 Calories; 3 gm Fat; 22 gm Carb; 2 gm Fiber; 32 gm Protein; 70 mg Chol; 510 mg Sodium

Healthy Ground Turkey Meatloaf

Here’s a healthier twist to the traditional meatloaf recipe.  I  swapped ground beef for  ground turkey to lower calories and fat.

Ingredients:

• 1 lb ground turkey
• 1 egg
• cracker crumbs (7 saltine whole wheat crackers)
• 1 Tbsp Worcestershire sauce
• 1 tsp garlic powder
• 1-2  tsp basil and oregano
• 1-2 dashes  black pepper
• 1 cup (8 oz) tomato sauce

Directions:

In a large bowl, mix ground turkey, egg, cracker crumbs, and spices until well blended and shape into 2 loaves.  Place in baking dish and pour tomato sauce over loaves.  Cover and bake at 350 degrees for 1 hour.  Makes 6 servings.

Nutrition Info:

146 Calories; 7 gm fat; 2 gm sat fat; 95 mg chol; 338 mg sodium; 5 gm carb; 1 gm fiber; 15 gm protein

 

 

Chicken & Broccoli Stir Fry

Stir Frying is a healthy and delicious way to create quick and nutritious meals that the entire family can enjoy.  It’s a nice way to use fresh produce before it spoils. Stir Frying does not have to be Asian cuisine. By changing the spices, a stir fry can be Italian, Mexican or Cajun flavors.

INGREDIENTS:

• 1 lb. boneless chicken breast
• 1 bell pepper
• 1 broccoli crown, steamed
• snow peas
• carrot
• 1 Tbsp. canola oil
• garlic and spices

DIRECTIONS:

Heat 1 tablespoon oil in skillet over medium-high heat. Cook and stir chicken and garlic until chicken is slightly pink on the inside, about 2 minutes per side; add vegetables and spices to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 10 to 12 minutes.

NUTRITION INFO:

260 Calories; 14g Fat; 3g Saturated Fat; 31mg Chol; 384mg Sodium; 20g Carb; 4g Fiber; 14g Protein

 

 

Tomato & Butter Bean Florentine Dinner

 

This recipe is perfect for Meatless Monday and packed full of nutrients and antioxidants. The main source of protein are provided by the butter beans.

Butter Beans are large flat yellowish variety of a lima bean.  They are a great source of dietary fiber, folate, magnesium,  and a fat free source of protein. In fact they contain both soluble fiber, which helps regulate blood sugars and lower cholesterol levels, and insoluble fiber which aids in the prevention of constipation.

This recipe also uses fresh spinach which is an excellent source of Vit K, Vit A, Vit C, Vit E, Vit B2, B6 and folic acid.

WHAT YOU NEED:

• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 2 cans (15 oz) diced fire roasted tomatoes
• 1 can (15 oz) buttered beans, rinsed and drained
• 6 oz. fresh baby spinach
• Italian seasonings (basil, oregano, parsley)
• 8 oz. spaghetti
• Grated parmesan cheese, optional

DIRECTIONS:

In a large skillet, heat oil over medium heat. Add garlic and sautee. Next add tomatoes and seasoning; bring to a boil. Reduce heat to low; add beans and spinach and cook until spinach is wilted. Meanwhile, cook pasta according to package direction; drain and rinse. You can mix pasta with bean mixture or serve over pasta.

Nutrition Facts:

Serving Size:  1  cup (160g Or ml)
Servings Per Container: 8

Amount Per Serving

Calories: 194

% Daily Value*

Total Fat 4.2g	6%
Saturated Fat 0.59g	3%
Trans Fat 0g
Cholesterol 0.0mg	0%
Sodium 311.3mg	13%
Calcium 48.1mg	5%
Potassium 338.4mg	10%
Phosphorus 113mg	0%
Total Carb 35g	12%
Dietary Fiber 7g	28%
Sugars 2g
Protein 5.7g	11%
Vitamin A 30%	Vitamin C 24%
Calcium 5%	Iron 12%

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Skinny Recipes for Cinco De Mayo

HAPPY CINCO DE MAYO!!!

Here are a couple recipes to celebrate Cinco De Mayo without sabotaging your diet.

https://gogirldiet.wordpress.com/2012/04/30/salsa-chicken/

https://gogirldiet.wordpress.com/2012/05/01/tex-mex-rice-and-beans/

Skinny Chicken Waffle Sandwich

The waffle sandwich gives an entirely new perspective to the sandwich cuisine. It might sound strange but chicken and waffles are the perfect culinary couple. And please don’t knock until you try it;  you will fall in love with this waffle sandwich.

Not only will your kids love this fun and healthy sandwich, but adults will enjoy it even more.

WHAT YOU NEED:

• 2 Low-fat Whole Grain Waffles
• 2 Slices Healthy Choice Oven Roasted Chicken breast
• 1 Slice Low-fat Swiss Cheese
• 1 tsp Light Mayo
• 1 tsp Mustard
• Tomato Slices

DIRECTIONS:

Place chicken breast and cheese on frozen waffle and toast until cheese is melted. Also, toast plain waffle.  Add tomato slices and spread mayo and mustard on remaining  waffle and place on top of other waffle.

Nutrition Facts per serving / sandwich

Calories: 253
Fat Calories: 43.6

Total Fat 5g

  Saturated Fat 1.3g

Cholesterol 29.1mg

Sodium 1266.4mg

Total Carb 31.5g

  Dietary Fiber 2.6g

  Sugars 4.5g

Protein 21.8g

January is National Oatmeal Month

How perfect for January to be National Oatmeal Month.  A big bowl of hot oatmeal is best on cold winter days!

 

Oatmeal can be easy and fast to prepare. Place 1/2 cup rolled oats and 1 cup water in a large mug and microwave for 1-2 minutes. Then, I usually stir in skim milk and a touch of brown sugar or honey. Now, it is ready to eat.

What is oatmeal?

• Oatmeal is ground oat groats.

What are the health benefits?

• Oatmeal has a high soluble fiber content which helps lower cholesterol. Oatmeal is also sodium free.

What is the difference between rolled oats and steel-cut oats?

• Rolled oats are oats that have been steamed and rolled flat.
• Steel-cut oats are oats that have been sliced into small pieces. They take much longer to cook and have a nutty robust flavor. They have the same nutritional value as rolled oats; however, they have a lower glycemic index.
• Instant oatmeal has added sugars and is high in sodium.