Saturday, April 17, 2010
New Blog...
I have been absent for a while and if you are wondering why, well, it's because I am getting ready to launch a new blog, a chiropractic blog for my husband, and a new website for our chiropractic practice! It's been a little hectic but we are almost ready! For a sneak peak, check out nutrition.lowefamilychiro.com and www.lowefamilychiro.com. More to come soon...
Monday, December 28, 2009
More Food for Thought on High Fructose Corn Syrup
Check out this abstract from a study published in October 2009. I think more research is warranted to further explore the relationship between mercury contamination of high fructose corn syrup and autism. Isn't it interesting that high fructose corn syrup consumption increased by over 4000% in the 1980s and since that time there has been a skyrocketing epidemic in autism and other behavioral problems like ADD. What do you think?
Behav Brain Funct. 2009 Oct 27;5:44.Mercury exposure, nutritional deficiencies and metabolic disruptions may affect learning in children.Dufault R, Schnoll R, Lukiw WJ, Leblanc B, Cornett C, Patrick L, Wallinga D, Gilbert SG, Crider R. United Tribes Technical College, Bismarck, ND, USA. rdufault@uttc.edu.
ABSTRACT: Among dietary factors, learning and behavior are influenced not only by nutrients, but also by exposure to toxic food contaminants such as mercury that can disrupt metabolic processes and alter neuronal plasticity. Neurons lacking in plasticity are a factor in neurodevelopmental disorders such as autism and mental retardation. Essential nutrients help maintain normal neuronal plasticity. Nutritional deficiencies, including deficiencies in the long chain polyunsaturated fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the amino acid methionine, and the trace minerals zinc and selenium, have been shown to influence neuronal function and produce defects in neuronal plasticity, as well as impact behavior in children with attention deficit hyperactivity disorder. Nutritional deficiencies and mercury exposure have been shown to alter neuronal function and increase oxidative stress among children with autism. These dietary factors may be directly related to the development of behavior disorders and learning disabilities. Mercury, either individually or in concert with other factors, may be harmful if ingested in above average amounts or by sensitive individuals. High fructose corn syrup has been shown to contain trace amounts of mercury as a result of some manufacturing processes, and its consumption can also lead to zinc loss. Consumption of certain artificial food color additives has also been shown to lead to zinc deficiency. Dietary zinc is essential for maintaining the metabolic processes required for mercury elimination. Since high fructose corn syrup and artificial food color additives are common ingredients in many foodstuffs, their consumption should be considered in those individuals with nutritional deficits such as zinc deficiency or who are allergic or sensitive to the effects of mercury or unable to effectively metabolize and eliminate it from the body.
Behav Brain Funct. 2009 Oct 27;5:44.Mercury exposure, nutritional deficiencies and metabolic disruptions may affect learning in children.Dufault R, Schnoll R, Lukiw WJ, Leblanc B, Cornett C, Patrick L, Wallinga D, Gilbert SG, Crider R. United Tribes Technical College, Bismarck, ND, USA. rdufault@uttc.edu.
ABSTRACT: Among dietary factors, learning and behavior are influenced not only by nutrients, but also by exposure to toxic food contaminants such as mercury that can disrupt metabolic processes and alter neuronal plasticity. Neurons lacking in plasticity are a factor in neurodevelopmental disorders such as autism and mental retardation. Essential nutrients help maintain normal neuronal plasticity. Nutritional deficiencies, including deficiencies in the long chain polyunsaturated fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the amino acid methionine, and the trace minerals zinc and selenium, have been shown to influence neuronal function and produce defects in neuronal plasticity, as well as impact behavior in children with attention deficit hyperactivity disorder. Nutritional deficiencies and mercury exposure have been shown to alter neuronal function and increase oxidative stress among children with autism. These dietary factors may be directly related to the development of behavior disorders and learning disabilities. Mercury, either individually or in concert with other factors, may be harmful if ingested in above average amounts or by sensitive individuals. High fructose corn syrup has been shown to contain trace amounts of mercury as a result of some manufacturing processes, and its consumption can also lead to zinc loss. Consumption of certain artificial food color additives has also been shown to lead to zinc deficiency. Dietary zinc is essential for maintaining the metabolic processes required for mercury elimination. Since high fructose corn syrup and artificial food color additives are common ingredients in many foodstuffs, their consumption should be considered in those individuals with nutritional deficits such as zinc deficiency or who are allergic or sensitive to the effects of mercury or unable to effectively metabolize and eliminate it from the body.
Sunday, December 13, 2009
Avoiding Holiday Pitfalls
How can you stay on track without becoming the Grinch? Here are a few tips.
1. Before going to any social function eat a healthy meal. That way you are not hungry. When we are really hungry we tend to eat more than necessary. When you pair that with eating holiday sweets then you have a recipe for disaster. Pick and choose your favorite foods and then just have 1 or 2. No need to eat 6 pieces of fudge. DO NOT skip a meal before a party. You will be hungrier and likely make much poorer choices. Balance is the key. Enjoy the goodies and balance it with fruits, veggies, lean meats, and exercise.
2. Limit Sweet Drinks & Choose water. Have sweetened drinks in moderation. Calories from drinks can add up quickly and they won't curb your appetite. Be mindful of how many mugs of hot cocoa, wassail, glasses of sparkling cider or wine, etc that you have. Especially beware of alcoholic drinks which are 7 calories per gram of alcohol rather than other sweetened drinks that are generally 4 calories per gram or carbohydrates (sugars). Just one 8 ounce glass of sparkling cider can add an extra 140 calories to your day. Research shows that even consuming an extra 100 calories per day will cause you to gain 1 pound per month. That's 12 pounds in a year!
3. Partner up. Ask your spouse, partner, or a friend to be your buddy in making healthier choices. Commit to each other how much you will allow yourselves before you go out and then help each other stick to it.
4. Keep veggies and fresh fruit on hand at home. Make sure that there are healthy selections at your fingertips so it is as easy to choose something healthy as it is to reach into that tin of fudge! This might be the time of year you want to splurge on a nice veggie tray to keep in the fridge so the snacks are ready to go.
5. Get your beauty sleep. When we are sleep deprived our body's hormones often get out of sync. That can lead to increased appetite. So to keep your slim waistline record the holiday specials and get to bed earlier.
6. Start a new holiday tradition. Each year give your friends and neighbors something healthy instead of candy and sweets. For example, I used to give my friends and neighbors homemade salsa for christmas instead of cookies, etc. I got so many compliments and several friends would remark that they couldn't wait for my salsa each year. And the savory flavor was a nice break from all the sugar. Another thing you can do is give ornaments or something else that is not edible. A friend of mine gave me a darling christmas towel or bread cloth one year. I loved it and still use it in my kitchen every year and I think of her when I see it. That's a gift that will keep on giving for years to come.
7. Be a Social Butterfly. Don't be a total Scrooge and poo poo all the yummy dishes this year. You can try multiple dishes, just have small portions. Spend more time socializing with people than standing around the food table.
8. Increase your Physical Activity. Move more and you can eat a little more. Walk around the neighborhood delivering cards and goodies. Add two 15 minute walks in a day. Balance is the key.
Thursday, November 12, 2009
7 Ingredient Pantry
Today's nutrition tidbit comes from an article by Jesse Ziff Cool. Jesse Ziff Cool is the author of Simply Organic: A Cookbook for Sustainable, Seasonable, and Local Ingredients as well as the founder of some food establishments in Menlo Park, California. She has been a pioneer in the "farm-to-table" movement since 1975. The 7 Ingredient Pantry was developed as a way to help people learn that healthy cooking and using fresh fruits and veggies in season is easy to do. With Cool's list of 7 ingredients you can take fresh ingredients from your garden, a farmers' market, or the grocery store and turn them into a delicious, healthy meal without even using a cookbook. Here they are:
7 Ingredients to Success
1. Olive oil
2. Acid (vinegar or lemon juice)
3. Salt
4. Pepper
5. Sugar (small amount to enhance flavor)
6. Herbs, either fresh or dried
7. Spices, either fresh or dried
Use these 7 ingredients to cook vegetables and the proteins you like to "delicious perfection" by sauteing seasonal vegetables and lean protein in olive oil with the listed ingredients and calling it a meal. Or use these ingredients to make a vinaigrette dressing and add a protein, like chicken, to a salad to top with the dressing. You can cook any vegetable that is in season with the herbs and spices you have on hand in one pot with no recipe.
Two more ingredients I would add are
1. garlic
2. onion
Give it a try! You might be surprised how easy it is.
7 Ingredients to Success
1. Olive oil
2. Acid (vinegar or lemon juice)
3. Salt
4. Pepper
5. Sugar (small amount to enhance flavor)
6. Herbs, either fresh or dried
7. Spices, either fresh or dried
Use these 7 ingredients to cook vegetables and the proteins you like to "delicious perfection" by sauteing seasonal vegetables and lean protein in olive oil with the listed ingredients and calling it a meal. Or use these ingredients to make a vinaigrette dressing and add a protein, like chicken, to a salad to top with the dressing. You can cook any vegetable that is in season with the herbs and spices you have on hand in one pot with no recipe.
Two more ingredients I would add are
1. garlic
2. onion
Give it a try! You might be surprised how easy it is.
Tuesday, November 3, 2009
Preventing Diabetes
November is American Diabetes Month so I thought I would share a few health tips to prevent diabetes with you. Today 24 million Americans have diabetes and 57 million have pre-diabetes. The disease is afflicting more people at younger ages and at rates that are multiplying. I have had patients as young as 6 years old who are pre-diabetic due to poor eating habits and weight. This is a direct result of our widening waistlines and less active lifestyles. Diabetes is a highly preventable disease. As a Registered Dietitian I have first-hand experience with patients who have been able to turn things around.
1. Attain a healthy weight. Weight loss is one of the most meaningful things you can do to reduce your risk of developing diabetes. According to a large study, the Diabetes Prevention Program (DPP), a 5-10% reduction (even 5, 10, or 15 pounds) of your current weight can make a big difference. The key is to set realistic, small goals and seek a social support network to help you reach them. In general, it is recommended that we become more active and eat smaller portions, here are a few more specific helpful hints regarding your weight:
Change your mindset. Make time to focus on yourself and your needs.
Keep records. Write down what and when you eat and drink for several days and use them to set a few nutrition goals. Ask yourself some questions:
-Are your portions too large?
-Do you eat or drink too many “extras” like sweets or alcohol?
-Do you snack too often?
-Could you choose better snack choices?
Make little alterations to your existing habits, such as selecting a higher fiber cereal. Even small changes can bring about big rewards.
Forget fad diets. They often lack important nutrients and don’t stand the test of time.
2. Prioritize exercise. Slash your diabetes risk with regular exercise. This is one of the most important things you can do to turn things around if you are pre-diabetic or have Type II Diabetes. The DPP showed that moderate exercise equals 30 to 60 minutes a day at least 5 days a week. An added bonus is that it helps with reaching or maintaining a healthy weight. Embark on a plan that includes physical activity you enjoy so you can stick with it daily. Research shows that in order to reduce blood sugars and insulin levels, moderate exercise must occur at least every 48 hours. This means you need to work out at least every other day to keep your insulin and glucose levels lower. Find a time of day that is going to fit and make exercise a part of your lifestyle.
3. Plan to eat more fiber rich plant foods. You can add fiber by eating plenty of whole grains, fruits, vegetables, beans, nuts and seeds. Including high fiber foods in your diet not only improves your overall health but also helps you gain control of your blood sugars. Fiber boosts fullness which keeps you satisfied longer while eating fewer calories. Choose a variety of plant foods prepared in various ways. The average person needs 20-35 grams of fiber daily. Choose snacks that are rich in fiber like strawberries, blueberries, an apple, a side salad, a bean salad, celery sticks, etc.
4. Select healthy fats in moderation. A diet rich in healthy fats/oils (monounsaturated and polyunsaturated fats) and low in unhealthy fats (saturated and trans fats) is known to lower your risk of diabetes and heart disease. Olive oil, peanut butter, nuts, seeds and avocados are all great choices. Don’t forget the omega-3 fats such as canola oil, ground flaxseed, walnuts, and fatty fish such as salmon. You may also benefit from daily inclusion of a cholesterol-lowering spread such as Promise Activ light which contains plant sterols clinically proven to lower cholesterol. Choose these healthy fats in moderation because they are high in calories which can add up quickly.
5. Reduce your intake of simple sugars. White rice, white bread, white pasta and white potatoes rapidly convert to sugar in your body causing a sharp rise in your blood sugar. Other culprits include sugary soft drinks and fruit juices (even 100% juice) and sports drinks. Over time, consuming a lot of these refined carbohydrates and sugar may increase your risk of type 2 diabetes. Also, they contribute “empty” calories and make it more difficult to manage your weight, leaving you feeling hungry and tired soon after eating them.
This month change your mindset to think prevention. Achieve a healthy weight and stay physically active. When it comes to reducing your risk of developing diabetes the tools are in your hands.
Here are some quick tips to prevent the onset of diabetes:
2. Prioritize exercise. Slash your diabetes risk with regular exercise. This is one of the most important things you can do to turn things around if you are pre-diabetic or have Type II Diabetes. The DPP showed that moderate exercise equals 30 to 60 minutes a day at least 5 days a week. An added bonus is that it helps with reaching or maintaining a healthy weight. Embark on a plan that includes physical activity you enjoy so you can stick with it daily. Research shows that in order to reduce blood sugars and insulin levels, moderate exercise must occur at least every 48 hours. This means you need to work out at least every other day to keep your insulin and glucose levels lower. Find a time of day that is going to fit and make exercise a part of your lifestyle.
3. Plan to eat more fiber rich plant foods. You can add fiber by eating plenty of whole grains, fruits, vegetables, beans, nuts and seeds. Including high fiber foods in your diet not only improves your overall health but also helps you gain control of your blood sugars. Fiber boosts fullness which keeps you satisfied longer while eating fewer calories. Choose a variety of plant foods prepared in various ways. The average person needs 20-35 grams of fiber daily. Choose snacks that are rich in fiber like strawberries, blueberries, an apple, a side salad, a bean salad, celery sticks, etc.
4. Select healthy fats in moderation. A diet rich in healthy fats/oils (monounsaturated and polyunsaturated fats) and low in unhealthy fats (saturated and trans fats) is known to lower your risk of diabetes and heart disease. Olive oil, peanut butter, nuts, seeds and avocados are all great choices. Don’t forget the omega-3 fats such as canola oil, ground flaxseed, walnuts, and fatty fish such as salmon. You may also benefit from daily inclusion of a cholesterol-lowering spread such as Promise Activ light which contains plant sterols clinically proven to lower cholesterol. Choose these healthy fats in moderation because they are high in calories which can add up quickly.
5. Reduce your intake of simple sugars. White rice, white bread, white pasta and white potatoes rapidly convert to sugar in your body causing a sharp rise in your blood sugar. Other culprits include sugary soft drinks and fruit juices (even 100% juice) and sports drinks. Over time, consuming a lot of these refined carbohydrates and sugar may increase your risk of type 2 diabetes. Also, they contribute “empty” calories and make it more difficult to manage your weight, leaving you feeling hungry and tired soon after eating them.
This month change your mindset to think prevention. Achieve a healthy weight and stay physically active. When it comes to reducing your risk of developing diabetes the tools are in your hands.
Sunday, November 1, 2009
Meal Planning Service
One service that I offer is meal planning so you can take the guess work out of what's for dinner. Half of the time we run for fast food or junk food is because we haven't planned ahead. So let me do the planning for you! Just ask yourself the following questions:
If you sign up for this service, here is what you will receive for just $35 per month (just over $1 per day or $8.50 per week which is less than only ONE trip to fast food!).
Below is a sample dinner menu for you to try so you can see what you think. These are some of the more difficult recipes so you can gauge what these most involved recipes will involve.
If you are interested in this service, please contact me by replying to this post or calling 951-972-7101 so you can get enrolled right away.
Sample Menu & Recipes
Dairy
Butter (1 pkg. or 4 quarters)
Are you tired of cooking the same things over and over? tired of not knowing what to cook? Are you tired of trying to come up with new ideas? tired of wasting money on groceries that you don’t use and eating out for lack of planning? Are you tired of rushing home from work to figure out what to cook for dinner? Are you tired of spending too much time at the grocery store trying to decide what to buy? tired of wondering if what you are cooking is healthy enough? tired of cooking family recipes that you know aren't healthy?
I will ensure that your meals are well balanced, healthy, packed full of antioxidant-rich fruits and veggies, AND easy to prepare.
- Each week I will send a menu of your dinners for the following week, usually on a Friday so you can use your weekend to shop if needed.
- The dinners are broken down into recipes for main dishes, side dishes, and portions.
- A grocery list is sent with the menu that tells you exactly how much you need to buy of each item and is divided into the areas in the grocery store to make shopping easy and fast for you.
- You can request certain foods or tell me if you or a family member has food allergies or just doesn't like something at all (ie- no fish, vegetarian, gluten free) and I will tailor your meal planning to the needs of your specific family.
- Easy-to-follow directions are sent to make cooking easy.
- I will always be available by email or phone if help is needed with cooking techniques or food preparation questions.
- Directions are sent for each day of the week telling you what you can also prepare for the next day to make dinner preparation quick and easy the next night. For example, I may tell you what to thaw in the fridge, what to combine in a marinade overnight, or what items can but cut and mixed the night before.
- I send serving size suggestions for women, men, and children.
- At least one slow cooker meal is usually included each week.
- You will get to use ingredients like real butter in a healthy way so your meals have great flavor!
- If you also want lunch and breakfast ideas then you can contact me for more information about pricing for that.
Below is a sample dinner menu for you to try so you can see what you think. These are some of the more difficult recipes so you can gauge what these most involved recipes will involve.
If you are interested in this service, please contact me by replying to this post or calling 951-972-7101 so you can get enrolled right away.
Give yourself & your family the gift of good nutrition this holiday season!
Sample Menu & Recipes
MENU:
Day 1: Parmesan Dijon Chicken, Roasted Red Potatoes, Mouthwatering West Coast Succotash
Day 2: Teriyaki Flank Steak, Steamed Brown Rice, Sauteed Cabbage and Carrots
Day 3: Marinated Pork Chops, Steamed Brown Rice, Roasted Asparagus
Day 4: Taco Soup, Fruit Plate with Lemon Fruit Dip
Grocery List
Produce
1 zucchini
2 roma tomatoes or 1 large hot house tomato
1 onion
1 jar or 1 head garlic, minced in jar or fresh
5 Tbsp. lemon juice or 2 fresh lemons that you can juice
Grocery List
Produce
1 zucchini
2 roma tomatoes or 1 large hot house tomato
1 onion
1 jar or 1 head garlic, minced in jar or fresh
5 Tbsp. lemon juice or 2 fresh lemons that you can juice
1 lemon (for zest)
1 head green cabbage
3 to 4 regular carrots (not baby carrots)
3 lbs. red potatoes
1 bunch fresh parsley
1 head green cabbage
3 to 4 regular carrots (not baby carrots)
3 lbs. red potatoes
1 bunch fresh parsley
grapes, strawberries, cantaloupe, honeydew melon, pineapple, clementines, apples, or any preferred seasonal fruit
Dairy
Butter (1 pkg. or 4 quarters)
1 cup light or fat free sour cream
8 oz. block part skim cheddar cheese (or you can choose reduced fat or colby jack cheese)
1 (8 oz.) container fat free lemon yogurt
1 regular container of fat free cool whip
Deli & Condiments
1 container grated Parmesan cheese or Parmesan – Romano cheese blend
1 container Dijon mustard
3 tablespoons ketchup
Meats
1 ½ lbs. boneless, skinless chicken breasts (6 breasts)
1 flank steak (do not put in freezer)
8 pork chops
Deli & Condiments
1 container grated Parmesan cheese or Parmesan – Romano cheese blend
1 container Dijon mustard
3 tablespoons ketchup
Meats
1 ½ lbs. boneless, skinless chicken breasts (6 breasts)
1 flank steak (do not put in freezer)
8 pork chops
1/2 lb. 93% lean ground beef
Dry Goods & Baking Goods
1 container Bread crumbs
1 small bag brown rice
1 small container canola oil
1 small container olive oil
7 Tbsp. brown sugar
Dry Goods & Baking Goods
1 container Bread crumbs
1 small bag brown rice
1 small container canola oil
1 small container olive oil
7 Tbsp. brown sugar
1 small bag reduced fat tortilla chips
Canned Goods
Canned Goods
1 can dark red kidney beans
1 can corn
1 can Italian-style diced tomatoes
1 can (8 oz.) tomato sauce
Seasonings
Sea Salt or REAL Salt
Ground black pepper
1 Tbsp. ground ginger
1 Tbsp. Dry minced onion
½ c. plus 1 ½ Tbsp. low-sodium soy sauce
1 ½ tablespoon Worcestershire sauce
Sea Salt or REAL Salt
Ground black pepper
1 Tbsp. ground ginger
1 Tbsp. Dry minced onion
½ c. plus 1 ½ Tbsp. low-sodium soy sauce
1 ½ tablespoon Worcestershire sauce
1 pkg. taco seasoning
Day 1
Prepare your meal in the order the recipes are listed below. Thaw chicken the night before or by soaking in lukewarm water for an hour or so before cooking.
The zucchini, tomatoes, and onion can be diced the night before. Dice whole onion to use for taco soup on day 4.
Roasted Red Potatoes
3 lbs red potatoes
¼ cup olive oil
1 ½ tsp kosher sea salt
1 tsp freshly ground black pepper
2 Tbls minced garlic (6 cloves)
2 Tbls minced fresh parsley
1. Preheat oven to 400 degrees.
2. Cut the potatoes in half or quarters and place in a bowl with the olive oil, salt, pepper, and garlic; toss until the potatoes are well coated.
3. Dump the potatoes on a baking sheet and spread out into one layer; roast in the oven for at least 1 hour, or until browned and crisp.
4. Flip twice with a spatula during cooking to ensure even browning.
5. Remove the potatoes from the oven, toss with the minced parsley, season to taste, and serve.
Now make the chicken while the potatoes are cooking about 1 hour or so.
Parmesan Dijon Chicken
1 c. dry bread crumbs
½ c. grated Parmesan – Romano cheese blend
¼ c. (1/2 stick or 4 Tbsp.) butter or light butter spread, melted
2 Tbsp. Dijon mustard
6 boneless, skinless chicken breast halves (1½ lbs. chicken)
Preheat oven to 375°. Mix bread crumbs and cheese in a gallon size Ziploc bag or plastic bowl with a lid. Combine butter and mustard in a shallow dish and warm in oven or microwave for 20 seconds. Dip chicken in butter and mustard mixture. Shake chicken in bag to coat with crumb mixture. Place on a baking sheet (it can be lined with parchment paper or a silpat if you want to prevent sticking). Bake uncovered 20 to 30 minutes, turning once, until juice of chicken is no longer pink when centers of the thickest pieces are cut and internal temperature is 170° F. Serves 6.
Nutrition Facts: Calories – 300, Protein – 30 g, Fat – 15 g, Saturated Fat – 5 g, Carbohydrate –11g, Cholesterol –85mg, Sodium – 350mg, Fiber – 0g
While the chicken is baking make the vegetables.
Day 1
Prepare your meal in the order the recipes are listed below. Thaw chicken the night before or by soaking in lukewarm water for an hour or so before cooking.
The zucchini, tomatoes, and onion can be diced the night before. Dice whole onion to use for taco soup on day 4.
Roasted Red Potatoes
3 lbs red potatoes
¼ cup olive oil
1 ½ tsp kosher sea salt
1 tsp freshly ground black pepper
2 Tbls minced garlic (6 cloves)
2 Tbls minced fresh parsley
1. Preheat oven to 400 degrees.
2. Cut the potatoes in half or quarters and place in a bowl with the olive oil, salt, pepper, and garlic; toss until the potatoes are well coated.
3. Dump the potatoes on a baking sheet and spread out into one layer; roast in the oven for at least 1 hour, or until browned and crisp.
4. Flip twice with a spatula during cooking to ensure even browning.
5. Remove the potatoes from the oven, toss with the minced parsley, season to taste, and serve.
Now make the chicken while the potatoes are cooking about 1 hour or so.
Parmesan Dijon Chicken
1 c. dry bread crumbs
½ c. grated Parmesan – Romano cheese blend
¼ c. (1/2 stick or 4 Tbsp.) butter or light butter spread, melted
2 Tbsp. Dijon mustard
6 boneless, skinless chicken breast halves (1½ lbs. chicken)
Preheat oven to 375°. Mix bread crumbs and cheese in a gallon size Ziploc bag or plastic bowl with a lid. Combine butter and mustard in a shallow dish and warm in oven or microwave for 20 seconds. Dip chicken in butter and mustard mixture. Shake chicken in bag to coat with crumb mixture. Place on a baking sheet (it can be lined with parchment paper or a silpat if you want to prevent sticking). Bake uncovered 20 to 30 minutes, turning once, until juice of chicken is no longer pink when centers of the thickest pieces are cut and internal temperature is 170° F. Serves 6.
Nutrition Facts: Calories – 300, Protein – 30 g, Fat – 15 g, Saturated Fat – 5 g, Carbohydrate –11g, Cholesterol –85mg, Sodium – 350mg, Fiber – 0g
While the chicken is baking make the vegetables.
Mouthwatering West Coast Succotash
1 bag frozen corn (about 2 to 4 cups of corn)
1-2 tomatoes, diced small (2 if roma, 1 if a large hot house – I recommend roma for this because it’s firmer)
1 zucchini, diced into small pieces
2 Tbsp. onion, diced small
2 Tbsp. butter
1-2 cloves minced garlic (either fresh or in water – I prefer the ease of buying garlic in the jar already minced)
½ tsp. ground black pepper
1 tsp. sea salt or REAL salt
1. In a wok or large sauté pan, melt butter. Add garlic and onion and cook until flavors are released (it smells really fragrant) but garlic is not brown and the onion is softening and getting transparent.
2. Add frozen corn and sauté, stirring every 30 seconds or so, until corn is warm and no longer frozen.
3. Add zucchini and continue to stir is if stir-frying about every 30 seconds.
4. When zucchini and corn are almost cooked (this means the zucchini will soften but still be firm) then add the diced tomatoes. Stir fry another 2 minutes until tomatoes start to soften but are still firm.
5. Season with ½ tsp. black pepper and 1 tsp. sea salt
6. Serve while hot.
For each person make a plate containing 1 chicken breast for large adults or ½ chicken breast for smaller adults and those trying to lose weight and children. Add ½ cup steamed brown rice and a minimum of ½ cup of succotash to each plate.
LEFTOVER IDEA: Make a salad for lunch tomorrow! Take leftover chicken and slice it into strips. Serve over romaine lettuce and/or mixed greens with thinly sliced green onions, cucumber, diced tomato, toasted almonds, diced celery, sliced carrots, or any vegetables you like. Top with 2 Tbsp. of light honey mustard dressing or light poppyseed dressing.
*** Pull your flank steak out to thaw in the refrigerator overnight if it is frozen.
It needs to marinate for a full day or at least 6 hours after thawed.
You will start on tomorrow’s meat tonight.
Teriyaki Flank Steak
Marinade:
½ c. low sodium soy sauce
¼ tsp. black pepper
1 large garlic clove, minced
1 tsp. ground ginger
2 Tbsp. firmly packed brown sugar
2 Tbsp. lemon juice
2 Tbsp. canola oil
1 Tbsp. dry minced onion
1 Flank Steak
1. Mix all marinade ingredients until brown sugar is dissolved.
2. Pour marinade over flank steak and marinate overnight, or at least 6 hours. A 1 gallon Ziploc freezer bag works well. You will finish the rest tomorrow.
3. Place on grill about 4 inches above a bed of hot, glowing coals. Grill or broil about 6 minutes on each side or until at desired doneness. To serve cut thin, slanting across the grain.
Day 2
Prepare your meal in the order the recipes are listed below.
Teriyaki Flank Steak
4. Pull Flank Steak our of the fridge.
5. Heat a grill or preheat oven to broil.
6. You will come back to cook the meat in a while.
Steamed Brown Rice
For a family of 4, follow instructions on package of rice to cook 2 to 3 cups of brown rice. Each rice brand can require different amounts of water to cook brown rice so follow what your bag says or what your rice cooker’s instructions say.
Now make the other sides and then flank steak while the rice is cooking about 45 minutes or so.
Teriyaki Flank Steak - Continued
7. Place on grill about 4 inches above a bed of hot, glowing coals or on a baking sheet lined with parchement paper or foil. Grill or broil about 6 minutes on each side or until at desired doneness. Turn the steak once after about 6 minutes. To serve cut thin, slanting across the grain.
Sauteed Cabbage and Carrots
1 head of cabbage, thinly sliced or shredded
3 or 4 carrots, grated
4 Tbsp. butter
1 Tbsp. olive oil
½ tsp. black pepper
1 to 2 tsp. sea salt or REAL salt
1. Cut the cabbage in half and with the cut-side down, slice it as thinky as possible as if you are making coleslaw. Discard the core.
2. Heat a wok or large sauté pan to medium high. Add olive oil and heat until you can easily move pan to coat the bottom with it. Add butter and melt in pan.
3. Add shredded cabbage and grated carrots to the pan and sauté, stirring frequently, until the cabbage starts to soften.
4. Sprinkle with the salt and pepper.
5. Cabbage is done when it has softened but is still tender crisp and starts to brown. Usually takes about 10 to 15 minutes. Serve hot.
For each person make a plate containing 6 ounces of flank steak for large adults or 3 to 4 ounces of flank steak for smaller adults and those trying to lose weight and children. Add ½ cup steamed brown rice and a minimum of ½ cup of vegetables to each plate.
*** 3 ounces of meat is about the size of a deck of cards or the palm of a woman’s hand.
*** Pull your pork chops out to thaw in the refrigerator overnight if they are frozen.
Day 3
Marinated Baked Pork Chops
1 ½ tablespoon soy sauce
3 tablespoons canola oil
1 ½ tablespoon Worcestershire sauce
1 ½ teaspoons lemon juice
3 tablespoons brown sugar
3 tablespoons ketchup
8 pork chops, trimmed
1. Preheat oven to 350 degrees F (175 degrees C).
2. In a small bowl, thoroughly blend soy sauce, vegetable oil, Worcestershire sauce, lemon juice, brown sugar, and ketchup.
3. Place pork chops in a medium baking dish, and spread with 1/2 the sauce.
4. Bake pork chops 30 minutes in the preheated oven. Turn, and spread with remaining sauce. Continue baking 30 minutes, or until internal temperature of the chops has reached 160 degrees F (70 degrees C).
Steamed Brown Rice
For a family of 4, follow instructions on package of rice to cook 2 to 3 cups of brown rice. Each rice brand can require different amounts of water to cook brown rice so follow what your bag says or what your rice cooker’s instructions say.
Roasted Asparagus
Prepare the asparagus while the pork is baking. Roast the asparagus right after the pork chops come out of the oven.
2 lbs asparagus
Olive oil
Garlic salt to taste (~ 7 shakes)
2 Tbls lemon juice
2 Tbsp. Parmesan cheese
Freshly ground black pepper
1. Preheat oven to 450 degrees.
2. Wash and dry asparagus.
3. Break off the tough ends of the asparagus and, if they’re thick, peel them.
4. Place the asparagus on a baking sheet, drizzle with olive oil, then toss to coat the asparagus evenly. Spread the asparagus in a single layer and sprinkle liberally with salt and pepper. Sprinkle with parmesan cheese and lemon juice.
5. Roast the asparagus for 10-15 minutes, until tender but crisp
For each person make a plate containing 1 pork chop for adults or ½ pork chop for children. Add ½ cup steamed brown rice and a minimum of 5 asparagus spears to each plate.
*** 3 ounces of meat is about the size of a deck of cards or the palm of a woman’s hand.
1 bag frozen corn (about 2 to 4 cups of corn)
1-2 tomatoes, diced small (2 if roma, 1 if a large hot house – I recommend roma for this because it’s firmer)
1 zucchini, diced into small pieces
2 Tbsp. onion, diced small
2 Tbsp. butter
1-2 cloves minced garlic (either fresh or in water – I prefer the ease of buying garlic in the jar already minced)
½ tsp. ground black pepper
1 tsp. sea salt or REAL salt
1. In a wok or large sauté pan, melt butter. Add garlic and onion and cook until flavors are released (it smells really fragrant) but garlic is not brown and the onion is softening and getting transparent.
2. Add frozen corn and sauté, stirring every 30 seconds or so, until corn is warm and no longer frozen.
3. Add zucchini and continue to stir is if stir-frying about every 30 seconds.
4. When zucchini and corn are almost cooked (this means the zucchini will soften but still be firm) then add the diced tomatoes. Stir fry another 2 minutes until tomatoes start to soften but are still firm.
5. Season with ½ tsp. black pepper and 1 tsp. sea salt
6. Serve while hot.
For each person make a plate containing 1 chicken breast for large adults or ½ chicken breast for smaller adults and those trying to lose weight and children. Add ½ cup steamed brown rice and a minimum of ½ cup of succotash to each plate.
LEFTOVER IDEA: Make a salad for lunch tomorrow! Take leftover chicken and slice it into strips. Serve over romaine lettuce and/or mixed greens with thinly sliced green onions, cucumber, diced tomato, toasted almonds, diced celery, sliced carrots, or any vegetables you like. Top with 2 Tbsp. of light honey mustard dressing or light poppyseed dressing.
*** Pull your flank steak out to thaw in the refrigerator overnight if it is frozen.
It needs to marinate for a full day or at least 6 hours after thawed.
You will start on tomorrow’s meat tonight.
Teriyaki Flank Steak
Marinade:
½ c. low sodium soy sauce
¼ tsp. black pepper
1 large garlic clove, minced
1 tsp. ground ginger
2 Tbsp. firmly packed brown sugar
2 Tbsp. lemon juice
2 Tbsp. canola oil
1 Tbsp. dry minced onion
1 Flank Steak
1. Mix all marinade ingredients until brown sugar is dissolved.
2. Pour marinade over flank steak and marinate overnight, or at least 6 hours. A 1 gallon Ziploc freezer bag works well. You will finish the rest tomorrow.
3. Place on grill about 4 inches above a bed of hot, glowing coals. Grill or broil about 6 minutes on each side or until at desired doneness. To serve cut thin, slanting across the grain.
Day 2
Prepare your meal in the order the recipes are listed below.
Teriyaki Flank Steak
4. Pull Flank Steak our of the fridge.
5. Heat a grill or preheat oven to broil.
6. You will come back to cook the meat in a while.
Steamed Brown Rice
For a family of 4, follow instructions on package of rice to cook 2 to 3 cups of brown rice. Each rice brand can require different amounts of water to cook brown rice so follow what your bag says or what your rice cooker’s instructions say.
Now make the other sides and then flank steak while the rice is cooking about 45 minutes or so.
Teriyaki Flank Steak - Continued
7. Place on grill about 4 inches above a bed of hot, glowing coals or on a baking sheet lined with parchement paper or foil. Grill or broil about 6 minutes on each side or until at desired doneness. Turn the steak once after about 6 minutes. To serve cut thin, slanting across the grain.
Sauteed Cabbage and Carrots
1 head of cabbage, thinly sliced or shredded
3 or 4 carrots, grated
4 Tbsp. butter
1 Tbsp. olive oil
½ tsp. black pepper
1 to 2 tsp. sea salt or REAL salt
1. Cut the cabbage in half and with the cut-side down, slice it as thinky as possible as if you are making coleslaw. Discard the core.
2. Heat a wok or large sauté pan to medium high. Add olive oil and heat until you can easily move pan to coat the bottom with it. Add butter and melt in pan.
3. Add shredded cabbage and grated carrots to the pan and sauté, stirring frequently, until the cabbage starts to soften.
4. Sprinkle with the salt and pepper.
5. Cabbage is done when it has softened but is still tender crisp and starts to brown. Usually takes about 10 to 15 minutes. Serve hot.
For each person make a plate containing 6 ounces of flank steak for large adults or 3 to 4 ounces of flank steak for smaller adults and those trying to lose weight and children. Add ½ cup steamed brown rice and a minimum of ½ cup of vegetables to each plate.
*** 3 ounces of meat is about the size of a deck of cards or the palm of a woman’s hand.
*** Pull your pork chops out to thaw in the refrigerator overnight if they are frozen.
Day 3
Marinated Baked Pork Chops
1 ½ tablespoon soy sauce
3 tablespoons canola oil
1 ½ tablespoon Worcestershire sauce
1 ½ teaspoons lemon juice
3 tablespoons brown sugar
3 tablespoons ketchup
8 pork chops, trimmed
1. Preheat oven to 350 degrees F (175 degrees C).
2. In a small bowl, thoroughly blend soy sauce, vegetable oil, Worcestershire sauce, lemon juice, brown sugar, and ketchup.
3. Place pork chops in a medium baking dish, and spread with 1/2 the sauce.
4. Bake pork chops 30 minutes in the preheated oven. Turn, and spread with remaining sauce. Continue baking 30 minutes, or until internal temperature of the chops has reached 160 degrees F (70 degrees C).
Steamed Brown Rice
For a family of 4, follow instructions on package of rice to cook 2 to 3 cups of brown rice. Each rice brand can require different amounts of water to cook brown rice so follow what your bag says or what your rice cooker’s instructions say.
Roasted Asparagus
Prepare the asparagus while the pork is baking. Roast the asparagus right after the pork chops come out of the oven.
2 lbs asparagus
Olive oil
Garlic salt to taste (~ 7 shakes)
2 Tbls lemon juice
2 Tbsp. Parmesan cheese
Freshly ground black pepper
1. Preheat oven to 450 degrees.
2. Wash and dry asparagus.
3. Break off the tough ends of the asparagus and, if they’re thick, peel them.
4. Place the asparagus on a baking sheet, drizzle with olive oil, then toss to coat the asparagus evenly. Spread the asparagus in a single layer and sprinkle liberally with salt and pepper. Sprinkle with parmesan cheese and lemon juice.
5. Roast the asparagus for 10-15 minutes, until tender but crisp
For each person make a plate containing 1 pork chop for adults or ½ pork chop for children. Add ½ cup steamed brown rice and a minimum of 5 asparagus spears to each plate.
*** 3 ounces of meat is about the size of a deck of cards or the palm of a woman’s hand.
You will put tomorrow's meal in the crock pot first thing in the morning and cook it on low all day.
Day 4
Taco Soup
1/2 lbs. extra lean ground beef (can be left out to make a vegetarian meal)
1 medium onion, chopped
1 package taco seasoning
1 can corn with juices
1 can kidney beans with juices
1 can diced tomatoes, Italian Style
1, 8 oz. can tomato sauce
Reduced fat tortilla chips Reduced-fat or Fat free sour cream
Part skim cheddar cheese, grated
1. Brown ground beef and onion; drain any grease. Mix in taco seasoning.
2. Empty all cans in a crock pot (don’t drain juice, just dump them in). Then add hamburger and onion mix.
3. Let simmer several hours on low or about 2 hours on high.
4. Serve with 5 tortilla chips crushed over the top, 1 tbsp. of sour cream and 1-2 Tbsp. of grated cheese on top.
Mixed Fruit Platter with Lemon Yogurt Fruit Dip
Cut up fruits you purchased this week into bite-sized chunks or slices.
Lemon Yogurt Fruit Dip
8 oz. light or fat free lemon yogurt
Zest of 1 lemon
1 small container fat free Cool Whip
Mix yogurt and lemon zest. Gently fold in Cool Whip. Serve chilled with fresh fruit. Grapes and strawberries are especially good in this dip!
For each person make a 1 to 1 1/2 cups taco soup or ½ cup for children. Add fruit and 2 to 4 Tbsp. fruit dip for each person.
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