COUNTDOWN TO PASSOVER: MORE TIPS
I am taking a break from my Passover cleaning and menu planning to share another 10 tips with you in Part 2 of my Countdown to Passover: 30 Tips in 30 Days!
TIP # 20: You’ll go CRAZY over Passover the Healthy Way’s Craisin Almond Macaroon recipe! It’s not only delicious, it’s a calorie saver! Ordinary coconut macaroons contain about 280 calories and 10 grams of saturated fat. Craisin Almond Macaroons are 115 calories and 4 grams of ”healthy” fat.
TIP # 19: Keep the kids busy while you cook. Encourage creativity by having them make their very own Seder Place Mat! Check out this link to learn how!
http://crafts.kaboose.com/passover-seder-placemat.html
TIP # 18: Adjust your Passover recipes by reducing the ingredients high in sodium a little at a time. Don’t be fooled by recipes without table salt that do call for instant soups, bouillon cubes, or condiments which are high in sodium! Experiment with herbs and spices and get the benefit of antioxidants many provide.
TIP # 17: Buy in bulk and share with a friend. Food items bought in bulk are usually less expensive and give a better “bang for your buck”. Ask supermarket managers if they will give discounts for items bought in bulk and split the cost and food items with a friend or neighbor!
TIP # 16: Another great craft for the kids…have them make and decorate their very own wine goblet for the 4 cups of wine at the Seder! Here’s how…
http://crafts.kaboose.com/passover-elijahs-goblet.html
TIP # 15: Eggplant cutlets are a great vegetarian option for a Passover meal! Replace bread crumbs with matzoh meal to make a delicious dish that even meat lovers will enjoy!
TIP #14: Traditional Passover recipes are laden with oil which increases the calories in each serving. There are 9 calories per gram of fat, compared to 4 calories per gram of protein or carbohydrate. Cut back on the oil, and cut back on the calories. Substitute the oil with equal amounts of applesauce! Or, cut the amount of oil in the recipe by 1/3 and replace that third with applesauce or pureed prunes. You will get the same moist flavor while saving on the amount of fat and calories.
TIP # 13: Make your holiday guests feel at home with a Passover greeting card created by your kids. Check out this link for another great craft for the kids.
http://crafts.kaboose.com/passover-greeting-card.html
TIP # 12: Cooking ahead is crucial if you have the space. While there are some recipes that have to be made on Passover, there are many that can be made ahead of time and frozen. This will give you more time to focus on those specific dishes that must be made fresh.
TIP # 11: Do you make your matzoh balls from an instant mix? If yes, you must try Passover the Healthy Way’s FLAVORFUL Matzoh Balls and SAVE about 500 milligrams of sodium. They are easy to make, full of flavor and healthier. What more can you ask for? Get your copy of Passover the Healthy Way today at www.passoverthehealthyway.com.
Passover the Healthy Way’s popularity is burning up! Receive a FREE potholder with your purchase of the cookbook online at www.passoverthehealthyway.com(while supplies last).
And there’s more… receive a FREE downloadable Passover Activity Book with your purchase. Great to keep the kids busy as you prepare for Passover. Adults will like it too!
To be Organic or Not to be Organic: THAT is the question!
Many people often wonder if organically grown foods are “better” for you? People might make the assumption that eating organic fruits and vegetables are a healthier choice to non-organic fruits and vegetables. However, we must consider various factors before making the decision to “be organic or not to be organic”.
So what is organic? Organic refers to a non-conventional farming method that eliminates the use of fertilizer and weed and insect repellents (ie. Herbecides). This type of farming is meant to protect the environment by conserving water and soil and decreasing pollution. Foods that are grown organically must meet specific requirements to meet USDA standards.
Now, that we determined what organic is, let’s look at some things you might consider when choosing organic or non-organic foods.
Nutritional Content:
Most recent data has shown that consuming organic fruits are not more nutritious than those that are non-organic. However, there are some studies that beg to differ. This topic remains inconclusive. Nevertheless, incorporating more fruits and vegetables into your day is essential to improving your health; organic or not.
Cost:
Organic farming methods are typically more expensive than those of conventional methods yielding higher prices. Additionally, government regulations, more farming manpower and lower crop yields make organic a more expensive option.
Health Concern:
Many are concerned that the pesticides and herbicides sprayed during conventional farming pose a health risk. The pesticides and herbicides that are sprayed during conventional farming are meant to protect produce from weeds, rodents and insects. Whether the amount of pesticide a person is exposed to poses a health risk remains debatable. An organization of scientists, researchers and policy makers called the Environmental Working Group put together a list to give us more insight as to the amount of pesticides on various produce. They called this list “The Dirty Dozen” and “The Clean Fifteen”. These lists guide consumers as to which produce should be bought organic and which are not necessary. The twelve fruits and veggies included on “The Dirty Dozen” list have tested positive for at least 47 different chemicals and some, as many as 67. Those on “The Clean Fifteen” were tested to have no or little traces of chemicals and are safe to consume in their non-organic form. I have included the list below:
The Dirty Dozen and the Clean Fifteen
The Dirty Dozen
- Celery
- Peaches
- Strawberries
- Apples
- Domestic Blueberries
- Nectarines
- Sweet Bell Peppers
- Spinach
- Kale and Collard Greens
- Potatoes
- Imported Grapes
- Lettuce
The Clean Fifteen
- Onions
- Avocados
- Sweet Corn
- Pineapple
- Mango
- Sweet Peas
- Asparagus
- Kiwi fruits
- Cabbage
- Eggplant
- Cantaloupe
- Watermelon
- Grapefruit
- Sweet Potatoes
- Mushrooms
So, that still leaves the question organic or not? First, it is best to consider the factors above before making this decision. Second, it is wise to consider The Dirty Dozen and The Clean 15 before consuming non-organic fruits and veggies. Third, if cost is the issue, perhaps consider shopping at local farmers markets so you are at least contributing to your local economy. And, REMEMBER it is always best to choose to incorporate fruits and veggies into your daily intake than to not incorporate them at all.
Are you organic or not-organic? Looking forward to your comments.
Like this:
COUNTDOWN TO PASSOVER: TIPS, TRICKS AND RECIPES
If you are like me, you can’t believe that Passover is in only 18 days!!! The cleaning has started, but have you thought about making up your menus and shopping list? I started the countdown to Passover on March 9th, thirty days before Passover begins. Over the next two weeks, I will share with you my 30 tips in 30 days that I have been posting daily on my Passover Facebook page http://www.facebook.com/passoverthehealthywaycookbook.
TIP # 30: Create a master computerized shopping list! Write your shopping list containing everything you will need for Passover and input it in the computer. Print and place it on your refrigerator so you can add items as you make up your menus. Then, take the list with you when you go shopping, and check off the items as you put them in your shopping cart. Being organized can help you avoid purchasing double items and reduce the holiday stress of making multiple trips to the supermarket! Once Passover is over, do an inventory of your leftovers and adjust your shopping list in the computer for next year. For example, if you bought six boxes of matzo meal and had two left over, change the purchase amount in the computer to four boxes for next year.
TIP # 29: Reduce the calories and fat in your dairy recipes such as matzoh lasagna and matzoh pizza by using fat-free or 1% milk, cheese and dairy products in place of whole milk or 2% milk. Remember, 2% milk is not low fat, it is reduced fat. Low fat means that a serving of that product has no more than 3 grams of fat.
TIP # 28: It’s never too early! Preparing for Passover can be exhausting, but not if you plan ahead. Make a “to do” list with tasks assigned to specific dates so you know that you will get everything done on time. If it is written into your schedule, it is harder to brush it off. You can also photocopy from a calendar the month before Passover, and write directly onto the calendar what you will do on each day!
TIP # 27: Start early! Purchase shelf stable food items in advance before supermarkets raise prices. Buying items early will guarantee to save you money and help you avoid crowded supermarkets lines!
TIP # 26: Want to enjoy all your favorite Passover foods without the excess calories? Can’t go through Passover with eating Matzoh Brei? Now you can have it without any guilt! A traditional Matzoh Brei recipe has about 384 calories, 18 grams of fat, 423 mg of cholesterol and 275 mg of sodium. Passover the Healthy Way’s Matzoh Brei recipe will SAVE you about 185 calories, 10 grams of fat, 283 milligrams of cholesterol and 230 milligrams of sodium!!! Make the healthy switch today by purchasing Passover the Healthy Way Cookbook at www.passoverthehealthyway.com ! FREE gift with your purchase!
TIP # 25: Have you started your Passover shopping yet? Made your Passover menu yet? The freezer is your friend! Make a list of ingredients you will need for Passover now and during your regular trips to the supermarket, pick up these ingredients and freeze it until it is time to use for Passover.
TIP # 24: Passover recipes traditionally call for a lot of eggs. This year, replace the eggs in the recipe with egg whites. Two egg whites = 1 whole egg. If a recipe calls for 2 whole eggs, use one egg and 2 egg whites. Your recipe calls for 6 eggs, use 3 eggs and 6 egg whites. You will go through quite a few dozen eggs, but it’s sure worth cutting down on the fat and cholesterol in your Passover dishes!
TIP # 23: The kids love searching for the afikomen and then hiding it for negotiation time! Have them make a special afikomen bag to use at the seder! Check out this link to learn how! http://crafts.kaboose.com/passover-afikomen-bag.html
TIP # 22: We all love a little sweet for dessert. But that chocolate cake recipe you make calls for 12 eggs and loads of oil and sugar. Worst yet, if you buy it pre-made, you are also getting trans-fat! Well, Passover the Healthy Way is here to save the day. Check out our Scrumptious Chocolate Cake recipe with only 120 calories and 4 grams of fat per serving. What are you waiting for? Order your copy today at www.passoverthehealthyway.com!
TIP # 21: KISS – Keep It Simple Silly! It is already impressive in itself that you have taken on the responsibility of preparing the Seder; there is no need to pick the most complicated dishes. A simple recipe done well is better than a complicated one you really do not have time to execute.
Passover the Healthy Way’s popularity is burning up! Receive a FREE potholder with your purchase of the cookbook online at www.passoverthehealthyway.com(while supplies last).
And there’s more… receive a FREE downloadable Passover Activity Book with your purchase. Great to keep the kids busy as you prepare for Passover. Adults will like it too!
Watch our next post for a delicious Passover recipe from Passover the Healthy Way!
Like this:
Happy Registered Dietitian Day
Hi! My name is Jessica Acosta and I am a guest blogger today at The Nutrition Key with BRG. I have worked with Bonnie Giller for a year and a half and it never ceases to amaze me how Bonnie helps her patients. For those of you who know Bonnie, you know how hard she works to provide her patients with the best care possible, always being compassionate and understanding.
All throughout March, we are celebrating National Nutrition Month (NNM), a campaign held annually by the Academy of Nutrition and Dietetics. NNM focuses on the importance of developing healthy eating habits and engaging in regular physical activity. NNM promotes the Academy of Nutrition and Dietetics and its associates to the public as the most valuable and reliable source of timely, science-based food and nutrition information.
Today, March 14th, 2012 marks the fifth annual Registered Dietitian Day, reminding everyone that a registered dietitian is the best source of practical and credible food and nutrition information. The RD credential is a vital distinction when determining where Americans can get safe and accurate nutrition information. Registered Dietitian Day celebrates the commitment of RDs, during National Nutrition Month and throughout the year, as strong supporters of improving the nutrition and health of Americans and people all over the world.
While the term “nutritionist” is used freely, it is important to remember that many states do not have licensure for this term – so anyone can call themselves a “nutritionist” without the appropriate qualifications. Look for the RD credential after the person’s name to ensure you are getting safe and science-based nutrition information
Take a moment today and let your registered dietitian know how grateful you are that he/she has helped you! I know I am grateful for the guidance Bonnie has given me and I went out of my way today to tell her!
What have you done today to show appreciation to your registered dietitian? Let me know!
National Colorectal Cancer Awareness Month
In 20ll, an estimated 141,210 people were diagnosed with colorectal cancer, and about 49,380 fell victim to the cancer. While these numbers are upsetting, what we must remember today about this disease is that prevention is the greatest key to get these numbers down. This month is National Colorectal Cancer Awareness Month, and it is SO important to bring attention to prevention and early detection.
What is colon cancer?
Colorectal cancer develops in the colon or the rectum, parts of the lower gastrointestinal tract that are involved in the processing of the food we eat for energy and ridding the body of waste. Polyps, which are noncancerous growths in the lining of the colon or rectum, can be removed with minimal risk if caught early on. However, oftentimes these polyps can become cancerous.
Who is at risk?
The greatest risk is to those with hereditary factors. If you have a first generation relative with the disease, you are 2 to 3 times more likely to develop the disease than individuals without a familial connection to the disease. Also at risk are those who have been diagnosed with inflammatory bowel disease (Crohn’s Disease and Ulcerative Colitis). Crohn’s disease is an inflammation that can affect any part of the GI tract, from the mouth to the anus, where ulcerative colitis is limited to inflammation of the colon. There is also increased risk in individuals with diabetes. People who have had polyps before also have a greater risk of developing colon cancer.
Prevention
The greatest form of prevention is regular screening. Beginning at age 50, The American Cancer Society recommends that both men and women get a flexible sigmoidoscopy every 5 years, a colonoscopy every 10 years, a double-contrast barium enema every 5 years, and virtual colonoscopy every 5 years. Those with increased risk through a first relative should get screened a little more regularly than these numbers suggest, and might want to begin closer to age 40 rather than 50.
While the previously mentioned risk factors are not quite in our control, there are some factors that can put people at risk that can be controlled. Maintaining a healthy body weight, decreasing intake of red meat and processed meat consumption, no smoking, and limiting alcohol consumption are all ways to decrease risk.
Research has also suggested that a high fiber diet can increase bowel health, in turn reducing the risk of polyp formation and lowering the risk of colon cancer. The Academy of Nutrition and Dietetics recommends 25-35g of fiber per day. Cruciferous vegetables, fruits and whole grains are the best sources of fiber, as well as providing phytochemicals, which are also being linked to decreasing the risk of certain cancers.
So take the time today to schedule a screening if you are due, and examine your diet and see if you can cut back even just once a week on red and processed meat intake, and add a few fruits and veggies in instead. Your colon will thank you!
Reference: cancer.org
National School Breakfast Week
National School Breakfast Week was celebrated this week. If your kids are normally on the go in the morning and don’t have time to eat breakfast, help them to kick this habit to the curb in honor of National School Breakfast Week. National School Breakfast Week was originally launched in 1989 to bring awareness to the School Breakfast Program (SBP). Cereals became popular in the late 19th century as a healthier breakfast alternative. Eating a balanced breakfast can help children maintain a healthy weight and has been linked with academic success. Studies also show that children who eat breakfast regularly have a lower BMI and waist circumference than children who skip breakfast each morning.
Cereal can be an excellent way to start the day. (By the way, did you know National Cereal Day was on March 7?) Cereals are quick, convenient and tasty, however choosing a healthy cereal is essential. A bowl of cereal can provide many nutrients such as fiber, iron, and B vitamins, with very little fat. Choose cereals made with only whole grains, have no more than 6 grams of sugar per serving, and have greater than 5 grams of fiber per serving. Watch out for those cereals that have hidden fat! Don’t rely on the picture on the box…you must read the nutrition labels. Pictures can be deceiving. Did you know an estimated 294 million Americans choose to eat cereal for breakfast each morning?
Breakfast Suggestions to Jump Start Your Day:
Whole wheat blueberry pancakes and a glass of low fat milk
Veggie egg white omelet with whole wheat toast
Toasted English muffin with peanut or almond butter
Whole wheat toast with melted low fat cheese
Hot cinnamon apple slices with low fat cottage cheese
Yogurt with fresh fruit and sprinkled with low fat granola (watch portion size!)
Oatmeal with diced apple, chopped walnuts and cinnamon
When kids skip breakfast, there are many nutrients needed for good health that are therefore missed, such as calcium, fiber, and some vitamins, which are usually not made up during the day. So be sure to jump start your kids day (and yours!) with a nutritious breakfast each morning!
What are some of your favorite foods to eat for breakfast?
MARCH NATIONAL NUTRITION MONTH® GET YOUR PLATE IN SHAPE
Most of you are aware that every March we celebrate National Nutrition Month®. But did you know that National Nutrition Month® first started as National Nutrition Week in 1973? The first theme for National Nutrition Week was “Invest in Yourself- Buy Nutrition.” Former president Richard Nixon gave a proclamation for the campaign followed by public service announcements, bumper stickers and news releases. The American Dietetic Association, now known as the Academy of Nutrition and Dietetics, used this campaign to promote the profession and educate the public about nutritional values.
National Nutrition Week grew rapidly. In 1980, The House of Delegates extended it to National Nutrition Month®. The first symbol of healthy eating was created in 1977. It was a cartoon character of a bird with a carrot for a nose and a body of lettuce called Nutribird. Nutribird appeared on TV, T-shirts, songs and radio shows declaring “Eat a Balanced Diet Every Day!” As the campaign and the ADA grew and changed, so did the symbol.
Today’s food icon which complements the US Dietary Guidelines is MyPlate. The theme for National Nutrition Month® 2012 provided by the Academy of Nutrition and Dietetics is “Get your Plate in Shape.” This theme is about being physically active, getting back to the basics of healthy eating and thinking outside the box to make meals more enjoyable. Over the last 39 years, the annual themes have changed but the emphasis on healthy eating revolves around eating fruits, vegetables, grains, lean protein, low fat dairy and moderate portion sized meals.
So, stop and take a look at how YOUR plate measures up! Do you need to work on getting your plate “in shape”? Remember the following tips and before long you will feel and be in the best shape of your life:
- Make half your plate fruits and veggies
- Make at least half your grains whole
- Switch to fat-free or low fat milk
- Vary your protein choices
- Cut back on sodium and empty calories from solid fats and added sugars
- Enjoy your food but eat less
- Be physically active each day
Let me know what changes you are doing to get your plate in shape during March National Nutrition Month®!
To learn more about National Nutrition Month®, visit www.eatright.org.
My Healthy Heart’s a Flutter for Peanut Butter
Whether you go crunchy or creamy, with jelly or without, today is all about recognizing those of us with a mutual love of peanut butter! Happy National Peanut Butter Lover’s Day! Americans spend almost $800 million a year on peanut butter, so we know there are a large group of us celebrating today!
Good for you facts:
In general, peanut butter contains over 30 essential nutrients and phytonutrients. It also is a great source of protein for vegetarians and vegans. Peanut butter is also an excellent source of B vitamins (specifically niacin and folate), which can also be lacking in a meat-free diet. This favorite snack also provides important omega 3 and 6 fatty acids.
Tips for getting the most of this healthy snack:
When buying peanut butter, try and stick to natural or organic varieties. A lot of our “go to” brands contain added sugar and salt. As we peanut butter lovers know, our PB is perfect just the way it is; we do not need anything unnecessary tainting its healthy reputation.
Try to resist:
One thing to remember with peanut butter is pay attention to portion size. A standard serving is about 2 tablespoons (roughly the size of a golf ball). This is the perfect amount for dunking and smearing so try to resist going too nutty and eating more than that in one sitting. The calories and fat can add up fast.
Get your head out of the jar and get creative!
Another thing that makes peanut butter so wonderful is its versatility. It is a great snack for kids when paired with apple slices or celery sticks, and of course, when eaten in a peanut butter and jelly sandwich. It can be used to top sweet potatoes in place of butter. This way you still get the texture you crave from butter, but without the saturated fat. Mix it into plain oatmeal with some berries for a nutrient packed breakfast reminiscent of your favorite childhood classic. Get really creative and incorporate peanut butter into sauces to get a Thai inspired taste!
Even though you don’t have to tell us twice, peanut butter is great and so are the people who love it!
So grab a jar and show it some love in every meal you make today! I can’t wait to hear!
Learn to Love Your Body
This week, February 26 – March 3, 2012 marks the National Eating Disorders Awareness Week. In the United States, about 10 million females and 1 million males are battling with eating disorders such as bulimia or anorexia. The National Eating Disorder Awareness theme this year is “Everyone Knows Someone” because of the increased spread of these disorders. Eating disorders do not discriminate and can affect males and females of any race and of any age. Awareness is the first step to conquering these disorders.
With today’s media and advertisements showing stick-thin models as being the “in” way to look, more and more people are developing body image issues which can lead to serious eating disorders.
Here are some positive things we tend to lose sight on:
- Appreciate all that your body does for you. It carries you closer to your dreams and aspirations.
- Think of 10 of your best qualities that you like about yourself, not weight or appearance related. Beauty on the inside is much greater than beauty on the outside. PUT AWAY THE SCALE and focus on all that your body does for you!
- Have an amazing support system and keep yourself surrounded by positive people.
- Wear clothing that accentuates your best body parts. Work with your body to make yourself feel comfortable and confident.
- Give yourself “me” time, treat yourself to a massage, or manicure, or relax and read your favorite book. In other words, take some time to appreciate yourself and all of your accomplishments.
Eating disorders can be very dangerous and can cause serious irreversible health issues. Some signs may include:
-significant weight loss
-obsessing over weight, food, calories, fat grams, and dieting
-refusal to eat certain foods or eliminating food groups
-anxiety about gaining weight
-developing food rituals such as over chewing foods or leaving excess food on the plate
-denial of hunger
-excessive exercising in order to burn off calories that have been eaten
If you know of someone who is battling with an eating disorder, you can play a significant role in their support system. Additional information can be found at www.nationaleatingdisorders.org .
I’m Nuts for Pistachios
Did you know today, February 26th is National Pistachio Day? What a great day to enjoy these delicious little nuts that also happen to be a nutritious treat. Check out some of their health benefits below and crack open some pistachios the next chance you get!
Pistachios and unsaturated fat:
The majority of the fat contained in pistachios is unsaturated. 90% to be exact! (Pistachios contain 14g of fat per 30g serving). The breakdown of fat in pistachios is 55% from monounsaturated fat and 32% from polyunsaturated fat. Both mono- and poly- being healthy unsaturated fats.
Pistachios and fiber:
Pistachios are one of the leading nuts containing fiber. One serving (1 ounce) of pistachio nuts contains 3 grams of fiber which is twice as much as walnuts!
Pistachios and vitamins and minerals:
The vitamins and minerals most prominent in a pistachio nut are copper, manganese and phosphorus. However they also include vitamin B6, and small amounts of thiamin, folate, biotin, riboflavin and niacin.
Pistachios make us work for their deliciousness:
When we eat snacks we often eat mindlessly. Fortunately, foods like pistachio nuts help us to avoid this. Pistachios have a shell that must be removed before eating. Therefore we must concentrate on removing this shell and therefore we become more aware of how many we are eating. Pay attention to the shells that are removed to help you keep track of your intake.
I often enjoy Pistachios on their own, in a salad or by creating my own trail mix.
How do you enjoy Pistachios? Will you be eating them today?
