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

A Few Updates...

I know I've been MIA over the past few weeks, sorry about that.  There's a lot going on here.  Between the holidays, figuring out what I'll do with my life, seeing family, and working on the new website, it's been pretty crazy! Here's what's been going on: I got my business cards, I've got fun stickers to go along with them, and I've got a new site!  Check it out if you haven't already.  Any suggestions, comments, and/or thoughts are welcomed!! A new feature will be a menus page on the site. There you will be able to view various menus with links to the recipes.  Cool, right? Also there's a new about me section, where you can read about me! Ha, go read it.  The links are not all working yet, but I will get to them at some point!

Over the next few weeks I am going to try to phase out of blogspot and getting into wordpress.  It's going to take some time, so please be patient with me. This also means that I might not get to cooking as much, sorry in advance.  But, I hope that in the end it will all be worth it.  Trim Down Tuesdays with Karen Moreno (Feed Your Sister's own Nutritionist) will continue regardless, so look out for those! For now I will probably post them on both blogspot and the .com site.

That's all for now...meanwhile enjoy the gorgeous spring weather and the cherry blossoms in Central Park!

P.S.- Tomorrow's post looks delicious!!!