Trim Down Tuesdays: BBQs & Grilling

Slowly slowly Feed Your Sister, is coming back.  Summer is supposed to be about relaxing, time off (if you are a teacher like me), and enjoying the weather...well, for me it's been none of that. I'm working, have no time to cook, am always out and about, and am sort of relaxing in the midst of all that.  I'm trying really hard to work my CSA veggies, and soon fruits, into my posts.  I still have a garlic scape pesto recipe that I want to share, but haven't had time to write it up!  Trim Down Tuesdays are great because Karen Moreno, our in-house nutritionist, posts her own recipes along with great information about various topics.  Today, she'll discuss grilling.  Isn't that what most of us eat a lot of during the summer?! I know I do! I hope you enjoy reading what Karen has to share!  We love to hear your feedback!
This week's question is,What are some tips and rules readers should follow when it comes to grilling on the BBQ? Here's where Karen takes over...
I don’t know about you but I love BBQ’s in the summer, its one of my favorite summer foods and the best thing about it is that it’s healthy too (as long as you follow some of my tips below). Grilling fish such as tuna steaks and salmon can make for a healthy lunch or dinner and if your grilling meats, stick to lean (turkey breast) burgers, white meat chicken, and lean cuts of steak such as round, sirloin, and flank steak. Also remember that you can grill tomatoes, onions, corn and pretty much any vegetable you like just remember to limit the amount of red meat (and hotdogs) you have this summer.
One of the problems though with grilling is that grilling meats at high temperatures can create mutagens known as heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH) which can lead to cancer. But don’t worry, if you follow these tips you can grill safely this summer:

• Avoid cooking meats at high temperatures for a long time
• Marinating the meat before cooking it can remove compounds that turn into HCA’s (it doesn’t matter how long you marinate for or what’s in it. Even dipping the meat right before grilling it seems to help)
• Keep the meat on the grill for minimal time at lower temperatures
• Microwaving the meat before cooking has also been found to eliminate up to 90% of the HCA’s if you microwave for 1 ½-2 min (and throw out the juices) then throw onto the grill
• Seafood and fish have less HCA’s then meat
• Keep the meat moist- drying it out and over grilling creates more HCA
• To switch things up a bit, try baking, roasting, or stir frying meats because they create the least HCA
• Flip the meat often-flipping every 6 minutes (per side) vs. 10 cuts the HCA production by 70%
• Skip the drippings-which contain more HCA then the meat itself
• Veggie burgers and cooked vegetables create barely any HCA’s and cruciferous vegetables like cauliflower and brussel sprouts may actually help the liver detoxify HCA’s.

Side Tip:
You would be surprised to learn that dark meat chicken with skin contains more calories and fat than a hot dog and hamburger:
BBQ chicken (2 pieces) 390 calories, 20 grams of fat
Hot dog contains 260 calories, 17 grams of fat
Hamburger contains 245 calories, 10 grams of fat
So, always opt for white meat chicken with no skin, hamburgers made from extra lean beef and if you must have a hotdog, choose the low fat low sodium variety.
Here's today's recipe!
Grilled Chicken and Vegetable Skewers (serves 4)
(Time Saving Tip: You can buy premade chicken skewers at your local supermarket (and marinade on your own) or make your own at home.)
8 wooden skewers
16 oz white meat chicken, sliced into 2 oz strips
4 Red bell peppers, cut into 2 inch squares
2 medium onions, quartered
For Sauce:
½ cup teriyaki sauce
4 tbsp fresh lemon juice
2 tsp light soy sauce
½ tsp each: garlic powder, onion powder, pepper
Thread chicken onto skewer, alternating between chicken cubes, peppers, and onions. Set aside.  In a bowl, mix all ingredients for sauce.  Brush sauce over chicken skewers and pour remaining over skewers. Cover and refrigerate for one hour (or less if necessary).  Heat grill and grill chicken skewers for 6-7 minutes per side, or until meat is thoroughly cooked.  Serve with a mixed green salad!
 Nutrition Content (Per 2 skewers with 4 oz chicken): 273 calories 4.5 g fat 1.25 g saturated fat 39 g protein 18.7 g carbohydrates 3.3 g fiber 1637.5 mg sodium 625 mg potassium
-Karen Moreno, MS, RD, CDN 

A Vegetarian Meal: Zucchini PIe

I've been super busy and I don't think things will let up until the end of the month!  So I want to apologize in advance for not posting recipes and pictures, but in the meantime Karen Moreno, Feed Your Sister's nutritionist has been sharing with us many of her great healthy recipes and good tips for living and eating while trying to maintain a healthy lifestyle!  I hope you've enjoyed them thus far, today she shares with us a vegetarian meal that's easy to put together with minimal ingredients!  I hope you enjoy!!

Here's Karen's Recipe for today...

Sometimes I’m not always in the mood to have a heavy dinner that consists of chicken or fish. I actually just came back from Israel and over there they eat very differently than from us in the United States, maybe its something we should learn from. They have a big lunch and a light dinner, which could be an omelet or even some yogurt, or a light cheese sandwich. This way you go to sleep without that full feeling or being stuffed. Try to aim to have one day a week where you become a vegetarian and don’t eat meat. This can help lower your cholesterol, and maybe even your weight. This recipe is super easy and quick to make. Serve along with a colorful green salad and you’ve got dinner ready  to put in the oven in less than 20 minutes.

Zucchini Pie

Serves: 8

Prep Time: 10 minutes   Cook Time: 1 hour

Nonstick cooking spray

4 tsp breadcrumbs

5-6 zucchinis, peeled, and cubed small

½ cup 0% cottage cheese

½ cup part skim shredded mozzarella cheese

2 tbsp reduced fat feta cheese

2 eggs

1 egg white

¼ tsp each: garlic powder, onion powder, pepper

Preheat oven to 350 degrees. Spray a 9x11 inch Pyrex with nonstick cooking spray. Spread 2 tsp bread crumbs on the bottom of the Pyrex.  In a bowl, combine breadcrumbs, cubed zucchinis, cottage cheese, ¼ cup mozzarella cheese, eggs, egg whites, and spices. Mix all together. Pour into the Pyrex. Sprinkle remaining mozzarella cheese and feta cheese on top.  Bake at 350 degrees for one hour, or until the top browns and bubbles.

NOTE: This recipe calls for breadcrumbs but it can easily be omitted for those following a Gluten Free diet

This can also be served with a Tzatziki sauce:

2 cucumbers, diced

2 tbsp dried mint leaves

8 oz 0% Greek Yogurt

Salt, to taste (and garlic powder—optional)

Mix all ingredients into a bowl and serve.

Nutrition Content (per serving: 4x2½ inch piece of zucchini pie with 2 tbsp tzatziki):

126 Calories, 4.45g Fa,t 2.5g Sat Fat, 8.3g Carbs, 1.5g Fiber, 12.4g Protein, 122mg Sodium, 361mg Calcium, 375.7 mg Potassium.

-Karen Moreno, RD, CDN

Trim Down Tuesdays: Run for Israel Q+A

Even though it's going to probably rain all week, the weekend is supposed to be nice and sunny.  May is coming to an end in about two weeks and hopefully that will mean the end of this gross weather we've been having.  Nice weather means more people are out and about in NYC. Whether it's people watching, brunching, walking around, or working out outdoors, there's always something going on on a nice warm sunny day here!  

On Sunday June 5^th there will be the 1^st Annual RUN for Israel in Central Park. The 4 mile race begins at 8am-11am followed by the 63^rd Israeli Day Parade. It will be a day of fun and what's better than starting the day by running for a great cause? This week Karen Moreno, Feed Your Sister's in-house nutritionist answers some questions that many people always ask when signing up for a race, a marathon, or just a run. Read on to hear what Karen has to say…

What are the best foods to eat before and after a workout or a run? When starting an exercise regimen, it is important to understand how to fuel up before and after your workouts. You don’t want to eat too much food before exercising, because that may cause you to become nauseous or crampy.  You want your snack to digest quickly and you want it to supply a sufficient amount of energy — and that is exactly what complex carbohydrates do.  If you are working out early morning, try having a small snack an hour or two before your workout.  If you are working out after lunch, make sure to wait 3-4 hours after eating a solid meal. 

Some tasty and healthy snack ideas include:

·      half a high-fiber English muffin with a tbsp of peanut butter (my new favorite is Smuckers all natural peanut butter)

·      ½ a whole wheat turkey sandwich

·      1 oz. pistachios and a pear

·      Gnu flavor and fiber bar

·      an apple or banana

·      1 cup non-fat yogurt with ½ cup high-fiber cereal

If you are not careful after your workout, you could end up eating more than you burned at the gym — so why bother working out in the first place? After a workout, and before grabbing something to eat, try drinking some water. The symptoms of dehydration are similar to hunger: feeling tired, weak and shaky.

Another benefit of drinking after a workout is that you replenish fluids that were lost through sweating. When it comes to a post-workout snack, aim for a combination of protein and complex carbohydrates.  Protein is essential for repairing and building muscle, and the complex carbs will help replenish your energy stores. 

Great choices would be:

·      apple with string cheese

·       slice of whole wheat toast with peanut butter

·       ½ cup cottage cheese with 1 cup berries

·      1 cup baby carrots with ¼ cup hummus

·      Starkist Lunch To-Go tuna kits (omit the crackers) and 4 whole grain high-fiber crackers

All of which contain less than 200 calories.

I hope this helps and please email or comment below if you have any other nutrition related questions or questions on how to prepare for the race…See you all in the Park!


-Karen Moreno, RD, CDN

Asian Coleslaw Chicken Salad

Here’s Karen’s recipe that  I promised I’d post…enjoy this fiber filled recipe!!

This is a great quick lunch or dinner recipe that is healthy and tasty. You can serve it with grilled chicken on top or turn it into a vegetarian salad. I love to make this in the summer and if you don’t put the dressing on, it can last in the fridge all week without going bad. In case you weren’t aware, cabbage is high in fiber, vitamin C, potassium, and iron. It’s also low in calories so it’s ideal for anyone looking to lose weight. Fill up on cabbage this summer—you can even make it with a honey mustard, balsamic, or lemon dressing. Let us know what your favorite way to eat cabbage is!

Asian Coleslaw Chicken Salad

(serves 5)

1 pound chicken breast, thinly sliced

2.5 cups thinly sliced green cabbage

1 cup thinly sliced red cabbage

1 cup shredded napa cabbage

1 red bell pepper, thinly sliced

1 carrot, julienned

3 green onions, chopped

¼ cup chopped fresh cilantro

For the dressing:

3 tbsp rice vinegar

3 tbsp vegetable oil

2 tbsp creamy peanut butter

2 tbsp low sodium soy sauce

2 tbsp light brown sugar

1 tbsp minced fresh ginger root

½ tbsp minced garlic

Spray a pan with nonstick cooking spray. Grill the chicken 6-8 minutes on each side, remove from heat and set aside.  In a medium bowl, whisk together all the salad dressing ingredients. Set aside. In a large bowl, mix together all the salad ingredients.  Add in the chicken. Toss with the peanut butter dressing just before serving.

Nutrition Content:  322 Calories  15g Fat 2.1g Sat Fat 17.74g Carbohydrates 3.44g Fiber  39.8g Protein  623mg Potassium  322mg Sodium

-Karen Moreno, RD,CDN

Trim Down Tuesday, on Thursday!

Sorry for the delay, Trim Down Tuesdays is finally here, except that today is Thursday! Oh well, better late than never! Instead of doing a Q&A with Karen, Feed Your Sister's in-house nutritionist, I thought it would be fun to learn all about fiber.  So, this week's post has everything to do with fiber. Karen shares tips on how to increase your fiber intake, inform us about foods containing fiber, and tells us all about the benefits of fiber!  I will post a fiber-filled recipe from Karen tomorrow, so stay tuned!!
Here's what Karen had to say...
Tips on Increasing Your Fiber Intake:

• Eat a High Fiber cereal for breakfast
• Add fruits such as bananas or blueberries (fresh or frozen) into your cereal or oatmeal
• Have a big salad mixed with lots of different colored veggies (fresh or frozen) for lunch
• Make your own sandwich with 100% whole wheat bread
• Replace ½ the flour in your favorite recipes with whole wheat flour
• Eat more whole grains and whole grain products such as brown rice and whole wheat pasta
• Eat more beans, peas, and lentils. You can add them to your salad or turn them into soups such as lentil soup
• Snack on fruits throughout the day such as apples, berries, and pears
• Snack on baby carrots with peanut butter or hummus

Foods Containing Fiber:

• Grains and Whole Wheat Products (such as Brown Rice, Whole Wheat Pasta, Whole Wheat Bread, Oatmeal, and Cereals High in Fiber like Fiber One and Kashi Go Lean)
• Fruits and Vegetables either Fresh or Frozen (such as Berries {strawberries, blueberries, raspberries, etc.}, Apples, Pears, Bananas, and Citrus Fruits)
• Vegetables (such as Artichokes, Broccoli, Brussel Sprouts,hearts of palm)
• Legumes, Nuts, and Seeds (such as Lentils, Chickpeas, Black Beans, Pistachios, and Almonds)

What is Fiber? What are the Benefits of Fiber?
Fiber (also known as roughage or bulk) is the part of a plant that your body can’t digest or absorb. Unlike proteins, fats, or carbs, it can not be broken down by your body so it passes through your colon unchanged, therefore it has 0 calories.
There are 2 types of fiber:
Soluble Fiber: This fiber dissolves in water and can help lower cholesterol and glucose levels. (Ex. Oats, beans, apples, barley, psyllium)
Insoluble Fiber: This fiber helps move food through your digestive tract and increases stool bulk. This is beneficial for people struggling with constipation or irregular stools. (Ex. Whole wheat flour, wheat bran, nuts, many vegetables)
Benefits:

• Relieves Constipation
• Lowers Cholesterol levels
• Controls Blood Sugar levels
• Aids in Weight Loss
• Keeps You Feeling Full

How much fiber do you need?
Women: 25 grams per day (minimum)
Men: 38 grams per day (minimum)
Here's a sample menu for one day filled with all the fiber you need!
Breakfast: Greek yogurt, ½ cup Fiber One cereal, and ½ cup blueberries (16 g Fiber)
Snack: 1 Apple (4 g Fiber)
Lunch: ½ cup lentil soup, Whole Wheat sandwich with turkey, lettuce, and tomato, and Granola bar (10 g Fiber)
Dinner: ½ cup brown rice, 6 oz grilled salmon, ½ cup steamed broccoli (4 g Fiber)
Dessert: 2 small chocolate chip cookies (<1 g Fiber)
Total: 34 g Fiber
IMPORTANT TIP: When beginning to add fiber into your diet, don’t forget to increase your water intake. Adding too much fiber too quickly can lead to abdominal pain, bloating, and gas so increase your intake slowly. Water can help with these issues because the fiber absorbs the water making stools soft and bulky.
-Karen Moreno, RD, CDN

Trim Down Tuesdays: Q&A + Cheesecake Light

Welcome back to Trim Down Tuesdays with Karen Moreno, Feed Your Sister's own nutritionist!  Every week she answers questions from you, the readers, and posts a yummy and healthy recipe for you to try! Here's this week's question...

How much salt do we really need? What are some hidden salty foods that we should be aware of? What is the best way to de-bloat and flush out the excess salt after eating a salty meal like sushi or Chinese?  What are the best foods to eat to help with the de-bloating??

The latest salt recommendations according to the American Heart Association that came out in 2011 are “that everyone--adults as well as children--limit their daily sodium intake to less than 1,500 mg daily.”  That’s less than 1 tsp of table salt.

“Sodium is added to most processed foods, often in huge amounts, to enhance flavor. What many people don't know is that most of us get enough sodium from the fresh foods we eat and don't require additional sources.”

Hidden salty foods include: tomato soups, any canned soups, condiments such as soy sauce, chicken broth, condiments, canned or frozen foods, and prepared mixes such as seasoned rice mixes.

So, what are the best foods to eat to help with the de-bloating?

WATER WATER WATER!!! To help flush out your system. Potassium rich foods are also great because they help counteract some of sodium’s harmful effects on blood pressure. Potassium is found in fruit and veggies. Some high potassium foods include sweet potatoes, yogurt, and bananas.

Here are some tips to lower your salt and sodium intake:

• Don’t buy foods with more than 300 mg sodium per serving
• Look for foods that are labeled “low-sodium,” “sodium-free,” “no salt added,” or “unsalted.” Check the total sodium content on food labels. Be especially careful of canned, packaged, and frozen foods
• Remove the salt shaker from the table.
• Don’t cook with salt or add salt to what you are eating. Try other spices or herbs for added flavor such as pepper, garlic, lemon, basil, or parsley. Be careful of packaged spice blends as these often contain salt or salt products (like monosodium glutamate, MSG).
• Avoid foods that are naturally high in sodium, like anchovies, meats (particularly cured meats, bacon, hot dogs, sausage, bologna, ham, and salami), nuts, olives, pickles, sauerkraut, soy and Worcestershire sauces, tomato and other vegetable juices, and cheese.
• Take care when eating out. Stick to steamed, grilled, baked, boiled, and broiled foods with no added salt, sauce, or cheese.
• Use oil and vinegar, rather than bottled dressings, on salads.

Source: American Heart Association


Here's Karen's recipe for this week! 

You know cheesecake is no diet food, but consider this: Just one slice at some of the more popular restaurants can be 1200 calories. That’s insane! Plus, I always find typical American cheesecake tastes too heavy, so I came up with my own recipe. The base of it is an Israeli cream cheese that gives the cake a light and fluffy texture. It’s called Tnuva Creamy Soft Cheese 5%. You can find it in specialty stores (sometimes it’s sold under the name Normans) or online at Avi Glatt. If you are in NYC, most kosher markets as well as Fairway carry this cheese product. As for the rest of the recipe, feel free to individualize it. You can add cookie dough to the base, light Hershey’s syrup on top, light Reddi-wip, or even just plain strawberries for added decoration and flavor. Whatever way you like, have your cake and eat it, too! 

Cheesecake Light

(Makes 16 servings)

6 eggs, separated

1½ cups sugar

1 lemon, zest and juice
3 (9.7 ounce) containers Tnuva Creamy Soft Cheese Spread, 95% Fat Free
3 tablespoons flour
3 tablespoons instant vanilla pudding (powder) 

Preheat oven to 325ºF degrees. Separate egg whites from egg yolks. In a bowl, beat egg whites with 1 cup of the sugar until stiff.  In a separate bowl, beat egg yolks, the other 1/2 cup of sugar, cheese, flour, pudding powder, lemon zest, and the juice from that lemon until well blended. Add egg white mixture to the other mixture by fold it in with a spoon or spatula, until evenly incorporated. Pour batter into a round aluminum springform baking pan.

Bake for 1 hour and 15 minutes or until the cake rises high and the top turns brown. Turn off the oven. Let the cake sit in it with the oven door open for 20 minutes. Take the cake out of the oven and let it cool for 2 hours. Refrigerate overnight to set. Serve cold.

Nutrition content:

Per serving (1 slice, 1/16 of cake): 165 calories, 3 g fat, .6 g sat fat, 22 g carbohydrate,

0g fiber, 4 g protein, 93 mg sodium

-Karen Moreno, RD, CDN

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:

*post a comment below

*email me at feedyoursister@gmail.com

*post a comment on our Facebook page, click here

*post a tweet or send us a message on our Twitter page, click here

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 21^st 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 21^st!


Here's Karen's recipe for this week! Enjoy!

Passover Pancakes

Serves: 4-6 (Makes 10-15 pancakes)

Time: 20 minutes

Pancakes

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 
browned 
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

Trim Down Tuesdays: Q&A + Beet Salad

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:

*post a comment below

*email me at feedyoursister@gmail.com

*post a comment on our Facebook page, click here

*post a tweet or send us a message on our Twitter page,click here

Here’s the question and answer for this week!

1. How can we eat healthy and maintain that type of lifestyle while still enjoying all the foods of the holidays, both Passover and Easter!?

With the holidays right around the corner it can be hard to lose weight. So here's my suggestion! In the two weeks before the holidays, which starts now, focus on exercising and eating right. During the holiday season change your focus to weight maintenance. If you can maintain your weight and refocus once the holidays are over you'll still have time to get in shape for the summer.

Just  a few things to remember:

1. Try to EXERCISE at least 3 times a week. If you can't make it to a gym, try to walk for at least 30 minutes a day and always remember that you can break up your routine into smaller intervals. So three 10 minute bursts of activity are just as good as one 30 minute session.

2. PLAN AHEAD. If you know you are going to a family dinner in the evening make sure to eat a big breakfast and healthy lunch so that your not starving when you get to dinner.

3. If dinner is a BUFFET, make sure to SEE EVERYTHING that is being offered FIRST before starting to build your plate. This way you can pick and choose what you like. Always start by filling your plate with salad and vegetables, then add your protein (chicken, fish, beef) and lastly, add some starch (pasta, rice, potatoes), about a fist-full worth.

4. If your GRANDMA makes your favorite dish only once a year then ENJOY it! Let that be your indulgence and make the rest of your meal healthy.  

5. DESSERT.  If you feel like you need something sweet after your meal, try having a bite of the dessert that's calling for you.  Have one bite for the taste and then stop, because you know the second bite is going to taste just like the first one! :) Fruit is always a good option too.

6. Most importantly, if you give in to your temptations one night, just remember that it's only one meal, be sure to jump right back to where you started the next time around. Don't let one bad meal or snack ruin the day, put a stop to it then and eat healthy at your next meal.

Happy Holidays!

Here's Karen's recipe for this week! It's similar to My Mama's Beets, but not entirely the same at all! 

Did you know that both Beets and Swiss chard are different   within the same plant family? Although beets tend to have a bad stigma due to their high sugar content they are very low in calories. I love beets because of their dark purple color which adds a lot of flavor and color to salads. Not only do beets taste good but they are also full of folate, magnesium, potassium, fiber, and vitamin C which can help protect against birth defects, heart disease, and certain cancers, especially colon cancer. The pigment that gives beets their rich, purple-crimson color-betacyanin- has been shown in many studies to be a powerful cancer-fighting agent. In addition, studies have shown that beets have a very high anti-inflammatory effect on the body. 

When preparing beets, be careful not to stain yourself. I always wear kitchen gloves when preparing them so that I don’t ruin my newly manicured hands. If the beets somehow do make it onto your skin, just rub some lemon juice on them and it will remove the stain (a trick my grandma taught me).

Beet Salad

Serves 6-8 (as a small side salad/appetizer)

4 large beets

¼ cup olive oil

4 tbsp vinegar

1 tsp salt** (not necessary if on a salt restricted diet)

½ tsp sugar

¼ tsp pepper

4 garlic cloves, crushed

½ of a white onion, finely chopped

**Tip: Salt will blunt beets' color, so add only at the end of cooking if needed.

Rinse and clean the beets—remove the leaves and roots. Do not peel. Boil in a pot of water for about 40 minutes, until they are fork tender. Wearing gloves, peel the beets under running water. The skin should come off easily.  Slice the beets and chop into 1-inch thick cubes. 

In a separate bowl mix all the ingredients and whisk until it thickens a little. Pour over the beets and mix it all until it becomes covered with the sauce. Put in the refrigerator and cool for about 1 hr. Serve cold. ENJOY!

Nutrition Content:

Per serving: 97 calories, 1 g protein, 6.7 g carbs, 1.5 g fiber, 7.5 g fat, 1 g sat fat, 376 mg sodium, 174 mg potassium 

—Karen Moreno, RD, CDN

Trim Down Tuesdays: Q&A + Berries and Plum Granola Cobbler

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:
*post a comment below
*email me at feedyoursister@gmail.com
*post a comment on our Facebook page, click here
*post a tweet or send us a message on our Twitter page, click here

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

Serves: 10

Total time: About 1 hour

Base

5 cups mixed berries, frozen or fresh

3 medium plums (or peaches, apples, or your favorite fruit), sliced, with the skin

Topping

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!

Nutrition content:

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