Tuesday, April 12, 2011

Trim Down Tuesdays: Q&A + Passover Pancakes

Welcome to Trim Down Tuesdays with Karen Moreno, RD, CDN!  Each Tuesday Karen will post answers to questions that you, the readers, ask about diet and/or nutrition AND of course, she'll post one of her own recipes.
If you have questions that you'd like Karen to answer on Feed Your Sister please do one of the following:
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Here’s the question and answer for this week!
Now that Spring is in the air, and people are starting to think about swimsuits and the beach, what are some tips on how to kick-start feeling great, both mind and body?

June 21st is the first day of summer-that’s exactly 10 weeks to get your body into bikini shape!
Here are my top 3 tips to whip your body into shape!

1. Start with a cleanse, both for you and your cabinets.  Throw out any foods that may be tempting you-whether it’s that big bag of potato chips, those chocolate Milano cookies, or even those all natural licorice that seem to be healthy. Replace all the processed junk foods with healthy alternatives such as fresh fruits and vegetables, natural peanut butter, and some healthy fiber bars (I like GNU flavor and Fiber Bars).
2. Now that you have your kitchen cleaned up and ready to go, start by making smart choices when dining out and cooking at home. Try to eat Omega 3 rich Salmon at least 2x a week and opt for grilled chicken breast instead of red meat on most other nights of the week. Studies show that eating 1 serving of fatty fish a week such as salmon can decrease your cardiac risk by up to 50%. Also, switch from white rice to brown rice and try to make all the grains you eat 100% WHOLE WHEAT. Snack on baby carrots or cut up fruit during the day and fill up on veggies both during lunch and dinner (along with 3-4 oz of grilled chicken or fish and ½ cup of brown rice, whole wheat pasta, or baked sweet potato).
3. Exercise-now that you’re avoiding sweets and trying to be more conscious of what you’re putting into your body set an exercise goal for yourself. Since summer is coming try to set a goal of 3-4x a week of working out, and that can be consecutive or spread throughout the day. However, if that’s impossible, always remember that something is better than nothing. So if you can already run 30 minutes, aim for 40 minutes at your next workout. If you can’t run at all, then try alternating three minutes walking with one minute of a light jog, and when that gets easy, challenge yourself with a two minute jog in between. Also do pushups and planks. Those are great ways to tone your whole body in very few minutes. Check out this new great FREE website, www.gainfitness.com, which gives you access to hundreds of free full body workouts that will get you beach body ready by June 21st!

Here's Karen's recipe for this week! Enjoy!
Passover Pancakes
Serves: 4-6 (Makes 10-15 pancakes)
Time: 20 minutes

3 eggs
4 tbsp matzoah meal
¼ cup orange juice
1 tsp cinnamon
¼ cup chopped walnuts

Sugar Drizzle
1 cup water
1 cup sugar (or Splenda)

Whisk all the ingredients for the pancakes.  Spray non stick oil onto a pan, over low-medium 
heat and pour batter to make mini pancakes. 
Let them sit on pan for 2-3 minutes, then flip over for another 2-3 minutes until lightly 
and fully cooked.
To make the sugar drizzle: In a small pot, pour water and sugar. Mix it until it boils and 
is hot.
Take off of flame. Let cool. Serve pancakes with sugar drizzle or see healthier 
options mentioned above.

Nutrition Content:
Per 3 mini Pancakes: 105 calories, 6.4 g fat, 1.2 g sat fat, 7.14 g carbs, .6 g fiber, 
4.8 g protein
*If using sugar drizzle: Add on about 100 calories, per 1/4 cup
—Karen Moreno, RD, CDN

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