The more we know about nutrition and health, the more it seems we need to eat the way we did a hundred years ago. Recent research is pointing us in the direction of eating mostly whole foods (foods in as close to its natural form as possible).
Consider the following whole food switches:
* Whole grains instead of refined grains whenever possible * Fruits, vegetables, and beans instead of a supplement containing fiber or vitamins * A skinless chicken breast cooked with healthful ingredients instead of chicken nuggets made from processed chicken with added fats, flavorings, and preservatives * A baked potato with chopped green onions and light sour cream instead of sour cream-and-onion potato chips * Fresh berries added to hot or cold whole grain cereal for a naturally sweet breakfast instead of berry-flavored pastries or breakfast bars * A smoothie made with blueberries, yogurt, and frozen banana instead of a blueberry slush or flavored drink
Eating more whole foods is one of the easiest routes to improving health and preventing disease. Vegetables, fruits, whole grains, nuts and seeds, and legumes are great examples of foods that offer a powerful combination of important vitamins, minerals, fiber, protein, and antioxidants.
What's a way that you have switched to whole foods lately?View Thread
The Best of Both Worlds (The Moderate-Balanced Diet) This more moderate, balanced way of eating tends not to be studied as a "diet," so there is very little research on this type of diet and weight loss. But what if you took the best part of the high-carb diet and the best part of the high-protein diet—would you have the best of both worlds? In one recent study, a low-fat diet with 25% calories from protein was found to produce a significant reduction in calories and a greater weight and fat loss over a six-month period compared to a low-fat diet with 12% calories from protein (Int J Obes Relat Metab Disord 1999; 23:528-536). That sounds encouraging.
A diet that emphasizes the higher fiber, nutrient-rich carbohydrate foods (whole grains, beans, fruits, vegetables) and the lower fat protein sources (lean meats, fish, skinless poultry, low-fat dairy, and/or vegetable protein sources such as beans, whole grains, nuts, and seeds) and uses some of the more favorable cooking fats (olive oil, canola oil) is possibly the best of both "diet" worlds.
So how many grams of protein is considered low, average or high?
PROTEIN INTAKE AT DIFFERENT CALORIE LEVELS Energy Intake Low Protein Average High Protein Very High (Calories/day) (10% of Calories) (15%) (20%) (30%) ___________________________________________________________________ 1200 30 grams 45 g 60 g 90 g 2000 50 grams 75 g 100 g 150 g 3000 75 grams 112 g 150 g 225 g [Circulation 2001; 104:1869, AHA Science Advisory, Dietary Protein and Weight Reduction>View Thread
Thanks for sharing--this looks great! I like using skinless chicken breast and then I can enjoy the golden brown coating with the moist yummy chicken breast without the skin.
Some people really like using panko crumbs instead of breadcrumbs. I've made oven fried chicken with both and both turned out well. You need to coat the crumb coating and nonstick baking pan well though so the coating doesn't stick to the pan.View Thread
An Indian Spice That Packs A Protective Punch Curcumin, which gives the spice turmeric its bright yellow color, seems to delay the liver damage that eventually causes cirrhosis, suggests preliminary experimental research in the journal Gut. This isn't so far fetched considering that earlier research suggested Curcumin has anti-inflammatory and antioxidant properties and that it has been used for hundreds of years in Indian medicine to treat a wide range of gastrointestinal disorders. Two progressive inflammatory conditions of the liver (primary sclerosing cholangitis and primary biliary cirrhosis) cause the liver's plumbing system of bile ducts to become inflamed, scarred, and blocked, according to the study researchers, which leads to extensive tissue damage and irreversible and ultimately fatal liver cirrhosis. The research team found that mice with chronic liver inflammation that had curcumin added to their diet, benefited from significantly reduced bile duct blockage and liver cell damage compared to mice fed a normal diet. The research team believes it did this by interfering with several chemical signaling pathways involved in the inflammatory process. Here's the good news…most curry powders sold in supermarkets and used in restaurants contain some curcumin or turmeric. Trauner M, et al "Curcumin improves sclerosing cholangitis in Mdr2-/- mice by inhibition of cholangiocyte inflammatory response and portal myofibroblast proliferation" Gut 2010; 59: 521-30
My sister asked me to bring some wheat rolls to Easter lunch and the store I stopped at for my other grocery needs, didn't have "wheat" rolls so I pulled out that bread machine and got to work.
Into the bread machine bowl: place 3/4 cups low fat buttermilk, 2 tablespoons honey or light corn syrup (to feed the yeast), 2 tablespoons canola oil, 1 higher omega-3 egg, beaten, 1 1/2 cups whole wheat flour,1 cup unbleached white flour, 1/2 teaspoon salt and 1 1/2 teaspoons rapid-rise yeast.
Use the DOUGH cycle and then after about 1 hour and 30 minutes, you can portion the dough into 12 rolls and let them rise overnight in the refrigerator or let them rise for about 1 hour in a warm part of the kitchen.
Bake in a 400-degree oven for about 20 minutes.
Bread fresh from the oven is one of the great pleasures of life don't you think? It's worth the extra effort to throw some ingredients together. Of course the bread machine takes the mixing and kneading step out of the mix for you.
When's the last time you've enjoyed bread or rolls hot from the oven?View Thread
One of the 10 "heart smart" Cooking Commandments from my new book (TELL ME WHAT TO EAT IF I SUFFER FROM HEART DISEASE) is:
In most bakery recipes (muffins, cakes, cookies, coffee cakes, bars, brownies, nut bread)...you can substitute whole wheat flour for one-half of the white flour called for.
Sometimes you can increase the whole wheat flour to 3/4 or all of the flour called for, depending on the recipe, but switching to half whole wheat flour almost always turns out terrific even for sugar cookies or brownies.
What do you gain nutritionally? Compared to 1/4 cup of white flour, each 1/4 cup of whole wheat flour adds 3.5 grams of fiber and various phytochemicals, and doubles the amount of magnesium and selenium (two key minerals). The extra fiber helps slow digestion and increase fullness too (that's the bonus!)
Next time you are baking, try switching to half whole wheat flour and let us know how it turned out!View Thread
After twenty years of lightening recipes I've found (with a few exceptions--namely donuts) that anything a deep-fat fryer can do, an oven or nonstick frying pan can do just as well.
Many of the desirable characteristics of deep-fried foods can be duplicated in your oven or in your nonstick frying pan with a little bit of oil. It's the best of both worlds because you get the crispiness and golden exterior of a fried food but with a lot less oil.
Of course, it isn't quite as simple as shaking and baking. Here are a few light frying techniques to keep in mind.
* You still need to coat the food with some fat, albeit a much smaller amount, in order to get some browning and crisping on the surface--You can use oil sprayers to do this. Use a small amount of canola oil to coat the surface of the food, then brown in a 400-degree oven or a nonstick frying pan over high or medium-high heat instead of deep-fat frying in a bath of oil. * Batters offer a bit of a challenge. First, you can thicken the batter by adding a starch ingredient (or less liquid) so it stands up better to the longer cooking times of oven-frying. Second, you can replace a traditional recipe's wet batter with a dry crumb coating (crumb coatings generally oven- and pan-fry very well. * For some deep-fried foods that use a batter, you can brown the battered food item very nicely in a nonstick skillet or frying pan by coating the food or the pan lightly with canola oil and cooking over high heat. * You can broil foods toward the end of oven-frying to quickly add color and a crisp texture to the outside of the food.
To demonstrate a few of the tips above, I'll post--as a resource--the link to a recipe I shared on my WebMD blog for Light Apple Fritters
Yes, it's true...cheese is a a source of fat, cholesterol and more importantly, saturated fat. So what can we do about using cheese in recipes when we are trying to trim down and/or eat less fat and saturated fat for our heart?
Tip #1 Switch to reduced fat cheese whenever possible There are some great tasting reduced fat cheeses available, making it easier than ever to switch to these lighter options in recipes. And when you do, the calories will decrease by 30%, the fat grams by about 40% and the saturated fat by a third! But the calcium and protein will still be high!
Tip #2 Sometimes you have to use regular cheese, so use half as much There are situations when a particular type of cheese is needed for the recipe and a reduced fat version is not an option--like is the case with parmesan cheese, brie, gruyere, etc. In these types of recipes, reach for the real cheese, just use less and you might also be able to cut back on fat and saturated fat in other steps and ingredients in the recipe.
Tip #3 Pair cheese with healthy food partners Since cheese is a source of saturated fat, try to pair it with lower fat and higher fiber food partners such as pears, whole wheat pasta, whole grains, beans, even vegetables instead of high fat crackers, pastry, or high fat meats like salami or sausage.View Thread