“I love my [blank].”

Published on 12 July 2011 by abmckinney in Nutrition

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by Leslie Goldman

This week, six phenomenal women gathered in Los Angeles for a photo shoot. Not exactly groundbreaking news, until you consider what type of photo shoot it was. The group included a firefighter, a sculptor, a violinist, a cowgirl/ranch manager, a triathlete and an entrepreneur. I found and interviewed all six of them for an upcoming story in Fitness magazine, tentatively called “I love my [blank.]” Each woman has a special part of her body that fills her with pride, that reminds her of who she is, what she wants out of life, of her past triumphs and future goals. I’m keeping their favorite assets a secret until the story runs late this year, but I’ll give you a hint: Some shredded abs, massive lats, sculpted shoulders, juicy booty, dirty hands and a wild scar were all on display.

One of the women spoke to me post-shoot about the incredibly inspiring environment on-set, calling it one of the most empowering experiences of her life. “We all bonded with one another instantaneously. Everyone was humble about being selected, the women were strong and beautiful in their own way. We felt like movie stars, but were being recognized for being real women.”

In the process of researching the story, I interviewed dozens of women before my editors narrowed the field down to the final six. Among the fantastically inspiring women I spoke with:

-A ballet dancer with unsightly bunions and hammertoes, painful corns, monster cramps, fungal toenails and heel bursitis “that feels like someone sticking you with a hot poker,” who continues to pirouette on pointe because “I’m fulfilling a childhood dream.”

-A 6’3” author who was once half of America’s tallest couple (he was 7’2”) and isn’t afraid to rock high heels.

-One of the women who posed in the famous Dove campaign ad in nothing but her undies.

-A young woman with a giant scar snaking across her chest, a permanent reminder of heart disease diagnosed at age 23 and the internal defibrillator which will forever live inside her chest.

-A 42-year-old woman with a flower tattoo on the inside of her left ankle, an area where she used to self-injure when she was struggling with an eating disorder,depression and anxiety.

-An African-American model with a faceful of freckles who spotted her first dot at age 4, foreshadowing hundreds more to come. Kids called her “Freckle juice” – or people would accuse her that “Black people don’t get freckles.” But in high school, while travelling to NY with her family (her mom has freckles, too), strangers approached her on the street and complimented her on her beautiful marks. “At first, didn’t believe it – I had never heard that before. But I started to realize, ‘My freckles are beautiful and, in turn, I am beautiful, too.’” The 24-year-old is currently starring in Smirnoff and Coca Cola ad campaigns, both of which highlight her freckles; last year, she was chosen out of thousands to star in a Walmart-sponsored travelling African-American history exhibit. When she showed up for the shoot, the Walmart executive who had picked her was on set. She had freckles.

-A redhead who told me “red heads are typically cast in most movies/sitcoms as the ugly/fat/not popular/dorky person. But, in real life, it makes me feel like I am different, in a good way. For most red heads, our hair IS our identity. Q: ‘How would you describe yourself?’ A: ‘I’m a red head.’ Enough said. I have access to a fabulous little community of stranger Gingers who accept, appreciate and love each other. We’ve been called the same terrible names, grew up only being complimented by old ladies. But when two redheads pass each other on the street, we’ll make eye contact and nod our heads with a smile. We get it.”

-A 40-year-old woman who received the nickname Big Nose in sixth grade, bestowing upon her a sense of shame and embarrassment when gazing in the mirror. She would do whatever she could to avoid being seen in profile: “My hands fluttered constantly near my face, and I was forever pulling my hair down over my cheeks as a veil. I would have sold my soul to change my nose. To my young, insecure mind, if my nose were smaller, everything would fall into place.” As she matured, though, she slowly relaxed into her nose. (“Sometimes,” she admits, “when I was feeling dramatic and confident and having a Diana Vreeland moment, I even liked it.”) But for the most part, her thinking was: “I’m smart and funny and maybe sort of pretty, or at least, I might be sorta pretty, if it weren’t for the nose.” And then she’d beat herself up for obsessing because “cool girls don’t care about tiny little cheerleader noses. Cool girls are proud to be all jolie laide. It’s not bad-ass to care about looking pretty.”

The turning point came five years ago, when she became pregnant with her daughter. “I wanted my daughter to be the sort of woman who would love her looks, no matter how unconventional they may be. But would I be able to walk that talk? I had to accept my own unique beauty so I could set a strong example for her. If my daughter had a unique nose, I would still love her, without question. So why not myself?

 

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Calories- How Low Can You Go?

Published on 12 July 2011 by abmckinney in Exercise, Nutrition

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By: Elite Nutrition Intern – Amanda McKinney

In our society it seems like everyone is stressed to be as thin as the models on the cover of Vogue and Men’s Health. Although this is the case, hardly anyone is able to lose “enough” weight in order to look like these “normal” people. The media feeds us images of people that have been airbrushed to “perfection” and people who’s job it is to workout and eat as little as possible. This is not the life anyone should live!

When a person significantly decreases their caloric intake their body tries to fight back. Although it may be a little counterintuitive the body actually slows down your metabolism when you start eating a significantly smaller amount of calories. If you begin cutting calories without paying attention to any of your nutritional needs you could do severe damage to your body!

 

 

There was a study done, in 1944, called the Minnesota Starvation Experiment:

  • 36 men were only allowed to eat 1800 calories a day for 6 months
  • These men were not given balanced diets, and not near enough calories to sustain their body weight. After 6 months they lost 25% of their body weight.

This is what happened to them (because of the lack of calories)

  • the men became increasingly irritable, impatient
  • had a decreased tolerance for cold temperature
  • suffered from tiredness, muscle soreness, hair loss, reduced coordination, and ringing in their ears
  • they no longer enjoyed any of their favorite activities
  • lost interest in women and dating
  • had to drop out of their university classes because they did not have the attention span to pay attention in class
  • and they complained that they could only ever think about food – this was later termed semi-starvation neurosis

Semi-starvation neurosis happens to everyone that significantly decreases their calories below what they require. People will dream about, think about, and constantly talk about food. These people have a hard time enjoying their favorite activities because they can’t think about anything but food. Even when they are at a family gathering they can’t focus on conversing with friends and family because food is constantly haunting their thoughts.

In the Minnesota Starvation experiment after the testing period, the men were given a 3 month re-feeding period. The men found this to be the hardest part of the study; they could never seem to get full! No matter how much they ate, they constantly wanted more food. The men were warned to be careful and try not to eat too much, but most of the men went out and gorged on food and had to get their stomachs pumped. The men eventually adopted their normal eating behaviors again, but it took them almost 2 years to totally recover the muscle tone that they lost, and their sex drive and strength also did not recover very quickly.

This does not just apply to these men. People who severely reduced their calories will feel the same way these men did after a short period of time. This study should give you motivation to NOT reduce your calories a significant amount; just look at what happened to those men!!

 

Studies have shown that when a person decreases their caloric intake to under 1,000 calories per day they send their body into “starvation mode” and your body will slow down the metabolism in order for it to hold on to as much fat as it can, for as long as it can. Your body does not differentiate between self-induced starvation and genuine starvation, it just knows you are getting enough food.

Here are some other side effects of cutting too many calories

  • headaches, weakness, and light headedness
  • reduced concentration levels
  • inability to lose weight
  • reduced sex drive
  • loss of muscle mass
  • loss of muscle strength
  • reduced mineral bone density
  • hormonal changes
  • in women – menstrual irregularities (possibly infertility)
  • slower reflexes
  • decreased resistance to infection


Instead of reducing calories to lose weight or “be more healthy” try these things:

  • eat the proper amount of calories for your age, body, and exercise level
  • listen to your body, if it is hungry, give it some food. Of course it is not a bad thing to eat a little less, but make sure you listen to when your body is hungry
  • Eating fruits and vegetables throughout the day will help you reduce your overall caloric intake, but will also keep in the good nutrition that your body needs
  • move around! Do some kind of exercise every day, it will keep you strong and healthy

 

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Last week, I went to George Mason University to speak to 300 Girl Scouts (12-16 years old) that were participating in the Girl Scout Leadership Conference for Latinas. My topics were nutrition and celebrating size diversity. While the talk went as expected, I couldn’t believe the questions I got at the end. It honestly has me worried about what kind of messages are already in these girls heads and how sad American “thinness” culture has really become. Read on and let me know what YOU think.

Nutrition

These girls are young. I knew nutrition had to be about them interacting with food and learning about putting foods together for balanced meals. (Let’s face it. I had trouble learning about “fiber” in college. Certainly a 12 year old doesn’t need to hear how fruit has fiber and how that will help them take a poop.) We all learn better by “doing” right? So I decided we would make two salsas, one veggie, one fruit and then combine the salsas with a grain to make a meal! We also worked with herbs and using salt as a seasoning.

This was fun and I thought it was effective.

I also taught them how they can combine foods for a balanced meal. I gave them one piece of advice about eating habits: eat when you feel hungry. If you find yourself wanting to eat and you aren’t hungry at all, it is probably a good idea to wait awhile until you feel hungry.

I quizzed them after about ideas for putting together a balanced plate for energy and health and they aced it.

Girl scout making a fruit and veggie salsa.

So far so good… I thought.

Body Image

Oy. I was honestly worried about this. But then I got some great advice from colleagues at “Health at Every Size” There is a game called “if I had a quarter”. Basically you can “buy” traits you are looking for in a friend. There are about 20 traits, some are body focused and others are character focused. They all did good “answering” basically what they knew I wanted them to hear. I still wasn’t surprised thinking well Latinas celebrate their shapes so maybe body image is not such an issue with them.

I also talked about Serena Williams (a former girl scout) with them who has been quoted as saying her favorite “feature” is her smile because a smile lights up your life and others. I thought that was great. The talk ended and I felt they were as engaged as a group of 300 girls can be before lunch on a hot, muggy D.C. day.

The Aftermath

There was time for q/a and that’s where all hell broke lose. The first question I got was “can I eat six small meals a day to boost my metabolism?” My brain responded “what, are you kidding me? how do you know what metabolism is and what part of my talk indicated that it was smart to manipulate eating habits to “boost” your metabolism?” Then I felt like I had an “out of body experience” I was suddenly 13 years old again trying one of my mom’s diet shakes, doing exercise videos for “buns of steel”, and looking forward to read the next month issue of a “health” magazine. Then my brain said “duh. you’ve been here Beck. everything old is new again.” I got sad for a second, but I didn’t have any time for that. I answered. “Why do you want to boost your metabolism?” She said “to lose weight”.  My brain: “damn.” So I said “How do you know that weight loss would be healthy for you?” She stared at me. After an uncomfortable pause, I said “You know, the best thing you can do for nutrition right now is to listen more to your body. When you feel hungry, that’s your body telling you to eat. You should listen to that. One day it may talk to you six times, another day only three or four. Can you do that?” She said “OK”. I was as satisfied as I could be with that interaction, but something makes me feel like she didn’t really like my answer or believe it.

Next question: “Will cardio help me boost my metabolism?” My brain: “What the… here we go with metabolism again.” Then I was transported to the 16-year-old me who saved my money for a gym membership “Bodyworks!” Oh how I learned mastering the Stairmaster, watch the time tick down and calorie burn tick up. I asked “What do you mean cardio?” Totally testing her. I wanted to make the conversation about some type of tangible movement and activity. She said “running”. My brain “cool. I’ll take running. After all I’m a runner!” I asked “Why do you want to boost your metabolism?” Guess what she said…. “To lose weight.” My brain “Get off the stage now. You are making no difference. We’re all f-ed.” I sucked it up and answered “Did you know something? Exercise is very important. We should play, get involved in team or individual sports (there’s a lack of girls in sports), and have fun outside. When you exercise you feel better, you sleep better, you have a better chance at doing well in school, which will help you be a better leader in the future. (this was a leadership even BTW) But one thing exercise is not good for is weight loss. Don’t worry about “metabolism” girls. Look for activities you might enjoy and have fun with exercise.” I looked at the clock and it was 11 a.m. on the nose. Time for me stop and them to go eat. I felt saved by the bell. I honestly don’t know if my heart could take more disappointment.

What Say You?

Do you have any stories to share about your past experiences or working with girls these days? Your daughters? I have three nieces and lots of little girls in my life. I’m totally in fantasyland thinking that they won’t go through what I went through, aren’t I?

I guess that is why I do what I do. As much as #mefirst is about self-care… the idea is so you can better take care of others, including the younger people in your life. What do you say to help them shape their thoughts about themselves?

I can’t wait for “America The Beautiful 2″ to come out. If you haven’t seen the first one you can watch it on Hulu for free. Part two is all about dieting. I think it can’t come soon enough.

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Summer is the prime growing season for tomatoes of all sorts! From Beefsteaks to Romas, the tantalizing smell of sun ripened tomatoes is permeating the neighborhood. Tomatoes are full of antioxidants from the compound lycopene, which is thought to help be active in fighting cancers. They are also extremely high in vitamin C and low in calories.

This below recipe from Chef Geoff is the perfect way to use those tomatoes for a refreshing, nutrient dense snack.

Chef Geoff’s Summer Tomato Gazpacho
Yield:  Approximately 8 portions

  • 2 pounds tomato, peeled and diced
  • 1 each onion, medium dice
  • 1 each red pepper, medium dice
  • 1 each cucumber, peeled, seeded, medium dice
  • 8 each garlic cloves, minced
  • 3/4 fluid ounce red wine vinegar
  • 1 1/2 fluid ounces lime juice salt and pepper, to taste hot sauce, to taste
  • 1/4 ounce parsley
  • 1/4 ounce basil
  • 1 quart tomato juice
  • 1 cup fresh croutons, seasoned (for garnish)
  • 1 cup mixed red pepper, cucumber, red onion, and parsley, small dice (for garnish)

Completely puree all ingredients except for garnish in blender.  (Do it in batches if your blender is smaller).
Chill in refrigerator.   Serve in chilled bowls.  Garnish with croutons and diced vegetables.  This recipe is simple and delicious and has only 90 calories per serving.

Invite the neighbors over and share the antioxidants!

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By: Elite Nutrition Intern – Amanda McKinney

It’s officially summertime! Kids are out of school, people are at the pool and the local fro-yo shops are “hopping”. I L-O-V-E fro-yo, ice cream and everything related to ice cream, but even ice cream lovers like me would eventually get bored if we had it EVERY hot summer day! So here are a few ice cold snacks idea to tantalize your tastebuds! They are guaranteed to keep you cool and satisfied!

1. Orange-Sicle This snack helps you stay cool and hydrated in the hot summer sun, and is a lot of fun to make and eat!
Ingredients:

  • Oranges
  • orange juice

Final Product: Frozen orange in orange
How to:

  • Cut an orange in half and scoop out all of the oranges insides.
  • Then put a little bit of orange juice and the oranges insides into a blender and blend it up.
  • Then pour the mixture into the empty orange peel and put in the freezer to freeze. Once frozen, ENJOY!

 

 

2. Yogurt Smoothie Pops (makes 6–8 pops)

These delicious frozen treats are so fun for the kids to make. With fruit, high-protein yogurt and juice, they’re good for them, too.

Ingredients:

  • 2 cups (500 mL) Greek  yogurt
  • 1½ cups (375 mL) frozen strawberries
  • 1 ripe banana
  • 1 cup (250 mL) apple juice
  • 2 tbsp (30 mL) honey
  • Plastic cups or moulds + Popsicle sticks

What to do:

  • Combine all ingredients in the blender.
  • Blend on high for about 30 seconds until fully combined and smooth.
  • Divide between cups, or moulds and insert a Popsicle stick into the centre of each.
  • Freeze for 6–8 hours until completely set, remove from cups or moulds and serve.

 

3. Frozen Bananas

A little chocolate always makes everything taste better! :)

Ingredients:

  • 1 Cup sweetened dry cereal
  • 3 firm bananas
  • 3/4 Cup semi sweet chocolate chips

How to:

  • Cover cookie sheet with aluminum foil or waxed paper. Place cereal in plastic bag. Tie bag and crush with rolling pin. Put crushed cereal on waxed paper and set aside. Peel bananas and cut in half width wise. Insert a popsicle stick into cut end. Set aside on cookie sheet.
  • Place water in the bottom of a double boiler. Place the pot over medium heat on stove. When water begins to simmer lower heat but keep water simmering. Place chocolate chips in top of double boiler. Melt chips, stirring occasionally. (chips can also be melted in a microwave, on high for 30 seconds, then another 15 seconds).
  • Once chips have melted, dip banana into chocolate using a wooden spoon to help cover banana completely.
  • Roll the banana in the crushed cereal and put on cookie sheet. Repeat with remaining bananas. Freeze for 3 hours or overnight

 

4. Island Refresher Smoothie

Ingredients:

  • 3/4 C. pineapple, cubed
  • 1/2 C. frozen mango
  • 3/4 C. vanilla soymilk
  • 3 Tbsp low fat cottage cheese
  • optional: 1/2 tsp unsweetened coconut flakes, 1 Tbsp flax

How to:

  • blend all of these ingredients together, and top with coconut flakes or flaxseed for an extra fiber!

5. Blood Orange & Creme-sicle

This is a spin on a regular popsicles, instead of just sugar and water this popsicle gives you some fiber and protein!

Ingredients:

  • 1 small blood orange, peeled and segmented
  • 1/4 C. sugar
  • 1/4 C. water
  • 1/4 tsp. vanilla extract
  • 3/4 C. orange juice
  • 1/4 C. 1% milk

 

How to:

  • cut orange slices lengthwise into 1/4 inch thick slices
  • boil sugar and water in saucepan, stirring until sugar is dissolved. Reduce heat to simmer, add orange pieces and cook for 1 minute
  • remove from heat and add vanilla. Combine blood-orange-sugar syrup, orange juice, and milk in a bowl
  • pour mixture into ice-pop molds, insert sticks, and freeze for about 8 hours

It’s almost the 4th of July so grab the kids, or your significant other, and try any of these delicious snacks to make your 4th even more tasty!

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I can’t even fathom how many time I have heard this: “I just need to lose these last 10 pounds and life will be totally perfect!” Why do we all believe that losing weight will make our lives better? Sit and think for a second, how many people do you know that are
enjoying their weight loss plan…I mean TRULY enjoying it.

…Think about it?? I’m not sure that I know of anyone who enjoys dieting. Who wants to go out to eat and only be able to smell and look at the deliciously juicy hamburger, and perfectly browned french fries? That just doesn’t sound like an enjoyable meal time to me, constantly being jealous of what your friend is eating!

In our society it feels like we are constantly being bombarded with the “perfect diet” or the “perfect weight loss plan”. They always make us believe that we will be so much better off if we just follow their diet. I’m sure I’m not the only one, but I have a HUGE problem with all of these so called perfect diets — actually thats an understatement, I have numerous problems with them! If I were to list all of the problems I have with these perfect diets it would probably be as long as all of the diet books put together! I am going to talk about a few of these problems here, but only a few because I don’t want to be a bore.

1) The Maker thinks he/she is perfect: Who are the self proclaimed geniuses that believe they have finally found the perfect diet that will make you look like Jennifer Aniston? Where did they get this knowledge of perfection from? Did a divine being just drop down into their dreams and give them the perfect recipe for success…if this has happened I don’t think anyone has mentioned it yet.

2) DIETS NEVER WORK!: I recently read the book “Rethinking Thin” by Gina Kolata. I though it was a brilliant book and suggest everyone read it. It confirmed that I (and everyone else) should be VERY skeptical of these so called perfect diets. Throughout the book there are many examples of college professors and other scientific professionals doing intense studies on people going on diets, and the conclusions are always the same: people initially lose weight and keep it off for a few months and when they study is over, no matter how much they learn, all of the weight just creeps back in.

 

Think of it like this: people have been going on diets for centuries (literally!!) and no one has found the miracle diet yet. If there were such thing as a perfect diet I think it would have been discovered long ago, but someone who was much more interesting than Robert Atkins or the like.

Think about this before considering a “perfect diet”.

- American’s and people in other developed countries are much healthier than people in developing countries

- we no long suffer from serious infectious disease and disability rates are declining

- Your body has an internal calorie counter, and knows exactly what you need. Why not listen to it? It knows what it needs!

- You know how science has shown that there are brain pathways that control your heart beat and blood pressure? Well science has shown that people have limited power over their weight – there are brain pathways that determine how much we need to eat.

So my final question is this… Why are you worrying about a number on the scale?

Why not focus more on enjoying your life and family! Focus more on keeping a well balanced plate and getting in the exercise you feel you should do! Just get up and move and most of all put “mefirst”!

 

MyPlate

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When I started “mefirst” in December, my hope was that people would discover the “feel good” benefits of a positive approach to self-care  (vs weight loss and diet drive). Fast forward six months and I’ve been blown away by the #mefirst hash on Twitter and the success with the Twitter chats.

Considering the growth “me first” has experienced, I made a decision that I really want to make this the community it deserves to be. A major first step in that direction is providing several “voices” on the blog. I cannot believe that the first person I asked said “yes”….

Welcome, Leslie Goldman!

Leslie Goldman, MPH

Leslie and I met on Twitter. I asked her to meet me for lunch in Chicago when I was there for a speaking engagement. We gabbed about everything from the weather to whether we should order breakfast for lunch! I fell in love with Leslie’s sense of humor. I appreciated our “story swap” of our personal experiences that led us through different career paths, but eventually brought us together to collaborate on “me first”. Speaking of personal experience, read about Leslie’s here: http://healthbreaksloose.com/health/this-is-leslie-on-lexapro/

Leslie is going to be blogging at #mefirst on a regular basis and I can’t wait to see what she whips up! You probably have read her articles in dozens of magazines already.

Check out Leslie’s bio!

Leslie Goldman, MPH, is a Chicago-based health writer, specializing in women’s issues. A regular contributor to Health, O: The Oprah magazine, Women’s Health, Self, Runner’s World, Natural Health and more, she frequently appears on the Today Show as a body image expert. She is a columnist for espnW.com and blogs at her personal site, www.HealthBreaksLoose.com. She’s also authored a book, Locker Room Diaries: The Naked Truth About Women, Body Image, and Re-Imagining the “Perfect” Body,

@Leslie Goldman on Twitter

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By: Michelle Snowman, Intern for Rebecca Scritchfield

We’ve all had those busy days when it seems like the easiest thing to do is to swing through the drive through for dinner. When fast food is the only option, nowadays we’re lucky that there are healthier options to choose from – apple slices, milk, fruit, and even salads.

Cook With Your Kids for #MeFirst Time You all Need

You only need 30 minutes to try this quick make at home swap, and better yet, have the kids help put it together to build in quality family time while you make dinner. You can make your own oven sweet potato fries, or for convenience, keep a bag in the freezer.

This version uses corn flake cereal with herbs and spices in the coating, and instead of dredging in whole eggs, uses egg whites, milk, honey and mustard for added flavor. Sweet potatoes provide more nutrients that regular fries, the chicken is baked, not fried, and you get to control the quality of the ingredients and amount of sodium. Using honey in the dredging mixture (or for dipping) gives added flavor, but you also get the benefits of the antioxidants it provides.

It’s also cost-effective – this homemade version is healthier (more protein for muscle and less salt) and costs the same as fast food.

Prep time: 10-15 minutes // Cook time: 15 minutes

Ingredients:

  • 1.1-1.5 lb. chicken tenders (4.5-6 oz. chicken per serving)
  • 2 cups corn flake cereal
  • ¼ tsp black pepper
  • ¼ tsp garlic powder
  • ¼ tsp Italian seasoning (dried oregano, basil and parsley or ½ – 1 tsp fresh chopped herbs)
  • ¼ tsp salt
  • ¼ cup 1% low fat or skim milk
  • 1 egg white beaten
  • 1 TBS honey
  • 1 tsp prepared yellow mustard

Preheat oven (or toaster oven) to 400 degrees F, and line a baking sheet with foil for easy cleanup.

Combine together the beaten egg white, honey, milk and yellow mustard in a shallow dish, and submerge chicken tenders to coat in liquid mixture. The honey and mustard in the liquid coating give a nice sweetness and tang to the base of the chicken thumbs.

In a zip top bag, combine the dry ingredients – have your kids help measure and add the corn flakes, pepper, garlic powder, herbs and salt. If your kids are old enough to use enough they can help chop fresh herbs, or dried herbs work well too. Once everything is in the bag, have your child help by crushing the corn flakes with their hands, or use a rolling pin to crush them on the counter. You’ll want them crushed fairly fine, but do keep a little shape to them — it gives them that “fried” appearance.

You can coat the chicken by pouring the crumbs onto a plate and rolling chicken in it, or toss them right in the bag for easier cleanup.

Place on the foil line baking sheet and bake for 15 minutes, until chicken is golden and cooked through. The cornflakes have a tendency to get a little dark on the edges, so don’t be alarmed!

Serve with frozen sweet potato fries (or make your own!), and whatever dipping sauce you love. Ketchup is a good choice because it’s made from tomatoes; BBQ sauce is also fine, just try to watch the portion size; or better yet, make your own quick honey mustard sauce by mixing Dijon mustard with a little honey.

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“Good” Verses “Bad” Foods

Published on 23 June 2011 by msnowman in Nutrition

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By: Toby Amidor, MS RD CDN

Some of my clients tell me they won’t touch pasta because it is “bad” or they drink tons of green tea because it is “good.” But is it really that black and white? Do foods fall into one category verses the other? Here’s a walk through some of the most controversial foods.

Pasta
Let’s get something straight—pasta doesn’t make you fat. Pasta has gotten a bad reputation due to super-sized portions slathered with ridiculously high fat sauces. One cup of cooked pasta has around 200 calories but folks eat 4 to 5 times that at one sitting! Not to mention each tablespoon of oil contains 120 calories and most recipes call for a lot more than 1 tablespoon per serving.
Bottom line: Keep portions to 1 to 1 ½ cups of cooked pasta and try adding veggies for color and nutrition.

Egg Yolks
Stop tossing your egg yolks! They’re the healthiest part of the egg. Although the yolk’s gotten poo-poo’d for having cholesterol, studies have shown that it’s really the saturated fat that raises your blood cholesterol. Embrace egg yolks for all its nutritional goodness! It’s considered a perfect protein and contains vitamins A, D, E, selenium and omega-3 fats. The yolk also contains lutein, shown to help with healthy eyes and skin.
Bottom line: Guidelines suggest one egg per day is perfectly healthy.

Salads
Labeled as the perfect “health” food, sometimes salads aren’t as healthy as you think! Top a bed of greens with numerous high calorie ingredients like buttery croutons, fried chicken and gobs of salad dressing and you can rack up over 1,000 calories.
Bottom line: Salads can be a healthy option, but aim for mostly veggies, and if it is an entree, then make sure to add protein and whole grain foods. As for salad dressing, use 2 tablespoons of your favorite vinaigrette — don’t go fat free.

Green Tea
Studies have shown that green tea can help reduce the risk of heart disease. Green tea contains compounds known as alkaloids which are stimulants (like caffeine). This doesn’t mean that more is better. Green tea supplements are known to interact with various medications. Also, green tea and a bad heart don’t go well together. It’s important to consult a physician before consuming large amounts or taking a green tea supplement.
Bottom line: Stick to 1 to 2 cups of green tea per day.

Diet Soda
Having a bottomless can of diet soda every day has its shortcomings. Some researchers believe that too many artificial sweeteners may increase craving to sweet foods—not a positive thing if you’re trying to watch your calories.
Bottom line: Moderation, moderation, moderation! If you’re longing for diet soda, stop at one can per day.

Toby Amidor, MS RD CDN (link: http://tobyamidornutrition) is a nutrition and food safety consultant. She is a Nutrition Expert at FoodNetwork.com and blogs for their healthy eating blog (www.foodnetwork.com/healthyeats). She is also the Nutrition Advisor for FitStudio.com (powered by Sears) and an Adjunct Instructor at Teachers College, Columbia University. Follow her on @tobyamidor or www.facebook.com/tobyamidornutrition.

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I jumped at the chance to join Recipe Redux when I heard the words “cooking” and “challenge” used in the same sentence. Because that honestly describes my skill set. I have been a proud “assembler” of meals for most of my adult life. While that has done me just fine, I believe The Recipe ReDux has a mission right in line with #mefirst.

The Recipe ReDux is focused on taking delicious dishes, keeping them delicious, but making them better for you. Healthier eating should always taste delicious. As the Latin term “redux” means to revisit or reinvent, we are reinventing the idea of healthy eating with a taste-first approach.

Amen. Taste-first is #MEFIRST As a former “diet food junkie,” I spent years noshing on tasteless, cardboard like cookies and dining on flavorless frozen (but fat free and only a few “points” !!!) meals. Even though those diet-food days are years behind me, I think many people still struggle with feeling guilty when they eat delicious food… and of course there is a huge stigma that delicious food is rarely healthy and in fact, women are powerless over food (how many of you thought of the Yoplait commercial that National Eating Disorder Association lobbied successfully to get pulled from the airwaves)?

You wont see any diet food in my Recipe ReDux blogs. You certainly won’t find calorie counts. I will focus on simple and quick ways of using whole foods to put together balanced meals. I’m going to use the approach of “adding in nutrition” vs. taking away anything else.

July Recipe ReDux Challenge: Grilling!

I tackled: The Plantain

Watch my video summary of the entire process!

 

 

Inspired by my recent trip to Grand Cayman, I decided to try grilling plantains. It’s actually very simple, easy, and delicious.

 

 

 

 

 

All you do is peel and slice the plantain, like so…

 

 

 

 

Then, slice them up, brush with light tasting olive oil, dash with cinnamon and nutmeg (freshly grated if you have it).

 

 

 

 

Finally grill for a few minutes on each size. They will get a little soft and have wonderful grill marks like so…

 

 

 

 

 

Since people eat first with their eyes, be sure to put them on a pretty plate and serve to your friends and family! I’d love these as a sweet side dish or even dessert! Perfect for outdoor parties. They taste great cold too! Simple. Delicious. You’ll look like a culinary star. But you don’t have to be! Notice how you feel when you prepare something healthy and delicious for people you care about. That’s #MeFirst  Let me know if you have had plantains, if you love them, and how you love to eat them.

 

 

 

Check out other blog posts from “The Recipe ReDuxers”
Alexandra Caspero
Grilled Summer Fruit Salad
Alysa Bajenaru – Inspired RD
Grilled Romaine Salad
Ann Dunaway Teh – Eat to Nourish, Energize & Flourish!
Grilled Flank Steak with Grilled Corn and Peach Salsa
Cindy Brison - Nutrition Know How
Danielle Omar – Food Confidence
Grilled Sweet Peppers
Diane Welland – EatWellEatClean
Grilled Beet & Onion Salad with Goat Cheese
Dr Barb - The Nutrition Budgeteer
EA Stewart – The Spicy RD
Grilled Polenta Veggie Stacks with Balsamic Cherry Tomatoes
Emma Stirling – The Scoop on Nutrition
Char Siu BBQ Pork
Gretchen – Kumquat
Grilled Tandoori Chicken Skewers
Jackie Mills- Delicious Diabetes Cooking
Grilled Proscuitto Shrimp with Asian Dipping Sauce
Jessica Fishman Levinson – Nutritioulicious
Grilled Salmon Burgers with Cherry Chutney
Kat Lynch – Eating The Week
Portobello mushrooms stuffed with spiced couscous
Katie Caputo- East Meats West
Succulent Sirloin Kabobs
Kristen – Swanky Dietitian
Portabella Mushroom Burgers with Grilled Corn
Lisa – Healthful Sense
Grilled Veggie Bean Burgers
Liz Weiss and Janice Newell Bissex - Meal Makeover Moms’ Kitchen
Nicole Ferring Holovach – Whole Health RD
Grilled Eggs
Rebecca Scritchfield – MeFirst
Grilled Plantains: A Sweet Summer Side Dish
Regan – The Professional Palate
Grilled Eggplant & Two-Tomato Whole-Wheat Piadina
Serena – Teaspoon of Spice
Grilled Watermelon Salad

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