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Here's are the questions and answers for this week!
1. What is the most important meal of the day? Why?
I know you’ve all heard this before, but BREAKFAST is the most important meal of the day. Even its name tells you that you are "Breaking the Fast."
When you wake up in the morning after not eating for 7-8 hours, your body needs energy to fuel itself and start the day off right. After not eating all night, the first thing you want to do is rev up your metabolism. The wrong thing to do is actually skip breakfast because by doing this you are actually telling your body that you are starving it, therefore slowing down your metabolism. In this case your body feels like it needs to conserve energy so the next time you put something in your mouth, your body will STORE it instead of burning it off, exactly the opposite of what you want if you are trying to lose weight. Actually, when researchers looked at the eating patterns of people who maintained a weight loss in the National Weight Control Registry (NWCR) they discovered that eating breakfast is a characteristic common to successful weight loss maintainers and may even be a factor in their success.
So what should you eat?
Aim for about 300 calories for breakfast.
· try some nonfat Greek yogurt with berries
· an egg white omelet with veggies and whole wheat bread
· oatmeal with some fruits, slivered almonds, and cinnamon
· a bowl of cereal (Puffins Original and Kashi Go Lean are my favorites)
2. How much protein should a person have on a given day?? What are the advantages of protein for your body and diet?
The amount of protein a person needs varies depending on their weight. A good way to calculate your average protein needs is to take your weight, in kg (divide your wt in lbs by 2.2 to find out your wt in kg) and multiply by a range of .8-1.0. This is the estimated amount of protein you should eat daily.
Ex. 150 lb women (wt in kg=150/2.2=68.2kg x .8=54.6 g 68.2 x 1=68.2 g)
Her estimated daily protein intake should be between 54.6-68.2 g per day.
Protein is great because it can help fill you up. I always like to combine foods high in fiber and protein when choosing a snack. For example, an apple with peanut butter, string cheese with a piece of fruit, or turkey on a high fiber cracker, such as Finn Crisps.
Just don’t forget that not all protein is created equally. While a rib eye steak and chicken breast both have high amounts of protein, don’t forget that with protein usually comes fat. The rib eye steak is higher in artery clogging saturated fats while the chicken breast is much lower in total fat and has very minimal amounts of saturated fats. Opt for lean proteins such as white meat chicken or turkey without the skin, lean meats that are less marbleized, fish, and vegetarian protein options such as tofu, quinoa, and beans.
Here's Karen's recipe for this week, each serving has under 200 calories! Terrific!
This is one of my favorite year round desserts, which makes it perfect for both fall and spring. In the summertime, I make it with whatever fresh fruits I can get my hands on: usually berries, plums, and peaches. In the winter I make it with pears, apples, and a ton of cinnamon. Besides for the health benefits from the fiber filling fruit, this recipe calls for canola oil instead of butter, which has only 1 g of saturated fat vs. 7g in butter (per tbsp), and the oats help contribute to your intake of whole grains and have also been shown to lower cholesterol. Now that we’re officially in spring, feel free to stick with a summertime version, move on to fall, or mix the two with a berry and apple version. Whatever kind you make, serve with vanilla ice cream, and this is one treat no one will turn down!
Berries and Plum Granola Cobbler
Total time: About 1 hour
5 cups mixed berries, frozen or fresh
3 medium plums (or peaches, apples, or your favorite fruit), sliced, with the skin
1 ½ cups rolled oats
½ cup whole wheat flour
½ cup chopped walnuts and/or almonds [¼ CUP EACH]
¼ cup maple syrup
¼ cup canola oil
½ teaspoon vanilla
2 teaspoons cinnamon
Preheat oven to 350ºF. Spray the bottom of a 9” circular Pyrex with non-stick cooking spray. Pour all the fruit on the bottom of the Pyrex. In a separate bowl, mix all the ingredients for the topping, except the cinnamon, until well incorporated. Mix with hands to get a more crumbly topping. Pour topping evenly over the fruit and sprinkle the cinnamon on top. Bake for 45-60 minutes, until the topping is golden brown and the fruit bubbles. Serve warm or at room temperature with vanilla ice cream. Some of my friends even love to have leftovers the next day in their Greek yogurt!
Per serving (2” slice, without ice cream): 175 calories, 21 g carbohydrate, 4 g fiber, 4 g protein, 10 g fat
—Karen Moreno, RD, CDN