Category Archives: Nutrition

Recipe for Easy, Make-Ahead Breakfast Bars

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Recently, we’ve made many moms happy by providing the scientific facts backing up their ongoing claim that eating a healthy breakfast is important. We’ve also discussed some of the guidelines that make up this elusive “healthy” breakfast.

But one of the chief obstacles remain: We’re busy people, particularly in the morning. There’s not always the time it takes to make a healthy breakfast when we’re trying to get out the door.

Personally, I’m terrible at breakfast, and have had to collect many make-ahead recipes to ensure that I can start my day off right. Here is one of my favorites: Breakfast bars that are easy to make and store.

Breakfast Bar Recipe

These bars can be prepared any number of ways but the following ingredients form a good basic recipe. Here’s what you’ll need:

1 cup peanut butter, smooth

3/4 cup honey

1/2 tsp vanilla extract

1/4 tsp ground cinnamon

3 cups oats, old fashioned

1 cup chopped walnut pieces

1/2 cup flaxseed

1) Preheat your oven to 350 degrees.

2) Combine the peanut butter and honey in a large sauce pan over medium heat. Stir until the ingredients are thoroughly combined and smooth. You will need to keep an eye on this since it can burn fairly easily.

3) Add the cinnamon and vanilla to the peanut butter/honey mixture and stir.

4) Gradually stir in the walnuts, flaxseed and oatmeal. Be especially careful when adding the oatmeal since it can quickly dry up the mixture. I recommend using a large spoon or spatula to ensure that the wet component binds to all the oats.

5) Pour the mixture into a greased 9″ x9″ baking dish and bake it for about 15 minutes until golden brown.

6) Remove from oven and let cool on rack. Then cut into 9 equal squares.

Nutritional Information

Each bar counts as a serving and constitutes a substantial breakfast. This particular recipe is on the high-end of the recommend calories of breakfast but is ideally suited for training days when your body will need more fuel:

Nutritional information per serving:

 Calories: 498.1

Total Fat: 28.7 g

Saturated Fat: 4.8 g

Polyunsaturated Fat: 14.0 g

Monounsaturated Fat: 10.0 g

Cholesterol: 0.0 mg

Sodium: 139.9 mg

Potassium: 561.7 mg 

 Total Carbohydrate: 68.9 g

Dietary Fiber: 11.2 g

Sugars: 23.6 g

Protein: 14.8 g

Notice that although this particular recipe does have some fat, it is primarily from the healthy poly- and monounsaturated fats which act as great fuel during prolonged endurance training. These fats may also contribute to a healthier cholesterol profile.

Possible Substitutions

Don’t be afraid to use this basic recipe to create your own bars. For example, many people favor almond butter over the traditional peanut butter. Although almond butter is much richer in micronutrients like calcium, magnesium and vitamin E, it can be considerably more expensive than peanut butter.

You can also use almonds instead of walnuts, or another nut that you prefer. I chose walnuts for this recipe because they’re a great source of omega-3s. The flaxseeds are included for similar reasons but can also be replaced by chia seeds.

Honey can be removed and replaced with another sweetener like agave nectar. Likewise, you can use raisins or any other dried fruit you like to add sweetness and flavor to these bars. You may have to adjust the liquid component of the recipe if you load it full of fruits and nuts to make sure that everything gets an even coating to hold it together.

If you’re trying to bulk-up or maintain a high protein diet, you can also toss in some of your favorite protein powder.

Have you tried these bars or do you make something similar? Please share your tips with us in the comments.

Sources

Breakfast bar nutritional information

http://lowfatcooking.about.com/od/lowfatbasics/a/goodfatsbadfats.htm

http://www.fitsugar.com/Nutritional-Comparison-Peanut-Butter-Almond-Butter-3248632

Breakfast: Really the Most Important Meal of the Day?

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Fried egg with baconHow many times has someone reminded you that breakfast is the most important meal of the day? It’s one of those health bromides that most everyone knows — and ignores. We’re usually in just too much of a rush in the mornings to do anything more than grab a pre-packaged or frozen something and call it a meal. Lots of us skip this meal altogether.

Not the best move, nutritionists tell us. But why is breakfast so important anyway? And what makes a “healthy” one?

Why is Breakfast Important?

As the name suggests, breakfast is about breaking the fast that you’ve experienced since your last meal the night before. Depending on your schedule, this could mean that you haven’t eaten in 10 to 15 hours, a huge gap considering that during the day we eat about every four hours.

Although we generally don’t think of sleep as an active time, your brain and body are still hard at work. Muscles rebuild themselves and recover from the demands of the previous day.Food is digested so the nutrients can be processed and stored; the heart and lungs continue to operate.And all of this is overseen by the brain, which is busy processing information collected throughout the day.

All of this activity burns up a lot of fuel in the form of glucose. So, when we stumble out of bed in the morning, our brains and entire bodies are at a massive caloric deficit.

When You Skip Breakfast

For some people, skipping breakfast is the result of simple oversight or disorganization. But others make the decision consciously, believing that it will help them lose weight.

In some cases, these deliberate skippers will then workout on an empty stomach, trying to force themselves into a fat-burning calorie deficit. A study published in the International Journal of Sports Medicine explored the efficacy of this approach by monitoring the biological responses of exercisers who had fasted versus those who had eaten. The researchers found that the subjects who ate a light meal before exercising burned more calories, specifically those from fat, for up to 24 hours following the workout.

It should also be considered that when you skip any meal and go for long periods of time without eating, your blood sugar drops dramatically. Because you are more hungry than you would be otherwise, you are more likely to eat a large meal which will cause an insulin spike. This hormone response will actually cause your body to store more fat.

This Balanced Breakfast

Science and experience have shown the importance of breakfast, especially for the physically active person. But what is a healthy breakfast?

The exact answer to that question is fairly controversial in the health and fitness realm, but most experts agree that breakfast should account for about 25 to 30 percent of your daily calories.

This means that a healthy person following an active lifestyle and using a standard 2000 calorie diet should have a 500- to 600-calorie meal to start the day.

According to the IDEA Fitness Journal, an ideal breakfast should incorporate complex carbohydrates like oats and cereals, fiber from fruits and vegetables, and proteins from beans or nuts. IDEA suggests that breakfast should be no-to-low fat, so if you use milk in your oatmeal, cereal or smoothie, consider low-fat options or alternatives such as soy or rice milk.

A healthy breakfast will help set the nutritional tone for the day and get your body off to a decent metabolic start. Find foods that you can easily fit into your schedule and enjoy first thing in the morning. Also, consider your activity for the day and adjust your meal to fit. If it’s a training day, you’re going to want to eat more complex carbs than otherwise. Some easily prepared complex carbohydrate foods include starchy vegetables, beans and whole grains. If you’re typically rushing out the door first thingin the morning, why not try preparing something the night before? With just a little planning, you could have no-cook refrigerator oatmeal ready to grab and go in the morning.

In an upcoming post, I’ll share an easy recipe for healthy breakfast bars that’s been my fall-back breakfast option for a long time.

How have you managed to fit a balanced breakfast into your busy schedule? Please share your tips with us in the comments.

Sources

http://www.ideafit.com/fitness-library/build-a-better-breakfast-0

http://www.ncbi.nlm.nih.gov/pubmed/21411835

http://www.theyummylife.com/Refrigerator_Oatmeal

10 Quick, Healthy Meal Ideas

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These days, it’s normal to work long hours and feel constantly strapped for time. So it’s no wonder so many of us hit the drive-thru for dinner. However, most fast food meals are lacking in the nutrition department.

With proper planning, it is possible serve healthy, satisfying meals at home in a matter of minutes.

Healthy Meal Basics

For a well-balanced dinner, fill half of your plate with fruits and/or veggies, a quarter of your plate with whole grains(like 100% whole grain bread or pasta) and the other quarter with a lean source of protein, like fish or chicken. A nonfat or low-fat source of dairy, like a glass of skim milk, should also be part of your meal.

Planning is Key

The secret to serving a healthy, homemade meal each night is preparation. On the weekends, take the time to plan out that week’s meals. Head to the grocery store armed with a list of all the ingredients you’ll need. Once you get home, start prepping parts of the week’s dinners. Dice up the veggies, shred the cheese, and cook the rice,storing it in the fridge until you need it. Thorough meal preparation is a major time-saver. It’s also helpful to have some ready-to-eat foods on hand; try pre-washed salad greens or a rotisserie chicken.

Dinner is Ready

Here are some healthy meal ideas that require minimal prep time:

1. Bean burritos: Heat canned, low-fat refried beans, a can of chopped green chilies, and a packet of chili seasoning on the stovetop. Place the bean mixture into whole wheat or corn tortillas, and top with light sour cream and reduced-fat cheddar cheese. Add lettuce, tomato, onion, salsa or cilantro for an extra punch of flavor and nutrition.

2. Stir-fry: Fry frozen carrots, broccoli, snap peas, peanuts and kidney beans in a tablespoon of olive oil. Add soy sauce and serve over instant brown rice.

3. Omelet: Omelets aren’t just for breakfast! Scramble a couple of eggs, cook over medium heat and add your favorite omelet toppings, like bell pepper strips, mushrooms, tomatoes, and reduced-fat cheddar cheese.

4. Taco soup: On the stovetop, heat up a can of pinto beans, 1-2 cans of water, frozen corn, canned tomatoes, canned chopped green chilies, and chili seasoning. Top the soup with low-fat cheddar cheese and plain yogurt.

5. Salad bar: Let everyone in your family throw together their favorite salads. Build individual, entrée-size salads out of leafy greens (arugula, spinach, napa cabbage), chopped vegetables (carrots, cucumber, onion, tomatoes, peppers, peas), fruits (berries, raisins), a source of protein (shredded rotisserie chicken, black beans, hard-boiled egg), and small portions of extra toppings (sunflower seeds, cashews, reduced-fat cheese, avocado, croutons).

6. Pizza: Buy a plain or veggie frozen pizza, and top it with extra vegetables.

7. Veggie spaghetti: Broil some veggies and then throw them on prepared whole wheat, thin spaghetti. Top with heated marinara sauce.

8. Baked chicken or fish: Bake a piece of chicken or fish in the oven, and top it with a healthy pre-made sauce. Serve with a side of instant brown rice and heated frozen vegetables.

9. Pasta salad: Take cooked whole grain pasta and mix it with a can of rinsed black beans and your favorite raw veggies. Top with a small amount of low-fat salad dressing and parmesan cheese.

10. Rice and beans: Heat and mix together rinsed canned black beans, tomatoes, and canned corn. Serve over instant brown rice and top with shredded, part-skim mozzarella cheese.

What’s your go-to quick and healthy quick meal? I’m a child at heart and cannot resist a good peanut butter and jelly sandwich!

Sources:

http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes.html

http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet16EatingBetterOnABudget.pdf

http://www.eatright.org/Public/content.aspx?id=6442465076&terms=quick+meals

http://www.eatright.org/Public/content.aspx?id=3639&terms=quick+meals

Fun Ways to Eat Less – Try Chopsticks (or Get Naked!)

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Who doesn’t like to play with their food?  It’s something your mother probably told you not to do, but now that you’re an adult, give it a try. Especially since it can help you eat healthy.

That’s the message preached by Bill Wurtzel, a jazz guitarist turned healthy food guru, in his book Funny Food: 365 Fun, Healthy, Silly, Creative Breakfasts.  The book features Picasso-inspired plates of edible faces and other fanciful concoctions complete with strawberry ears and parsley hair, pear guitars and carrot airplanes. A plate of cottage cheese never looked so appealing. His book is aimed at teaching kids to eat nutritiously, but he started out by entertaining his wife and co-writer, Claire, with creative eats when they first dated 50 years ago.

Funny Food made me think of other ways we can help ourselves eat healthy — and eat less. The biggest problem most people have when trying to lose weight is that our portion sizes are usually way too large. By the time our brain finally catches up and says “Enough!” we’ve already gobbled up many extra calories. So here are some other ways to control your portions and have fun with your food:

Stick to Chopsticks. My friend Tracey told me her father lost lots of weight by eating only with chopsticks.  Now there’s an idea. I know I eat slower and get a lot less in my mouth when I use them. So unless you are particularly skillful with the pieces of wood, your meals are likely to get a lot smaller.

Switch hands. Another way to snack less is just as simple: use your non-dominant hand. A study at the University of Southern California found that people who snacked using their non-dominant hands ate 30% less than those who didn’t. Switching sides seemed to disrupt the unconscious hand-to-mouth pattern, making people slow down and consume less than usual.

Focus. Turn the television off. Put the book or magazine away. If you aren’t distracted while you eat, you can savor each bite, concentrating on what you are consuming, and maybe stopping when you are full — not just when you’re finished. Take each meal or snack as an opportunity to describe your food – the textures, flavors and smells.

Downgrade your dishes. Then there are studies that show people eat less when they eat from smaller plates. A serving of pasta will look a lot larger when crammed onto a small plate; thus our brains think we’re getting a full meal and we end up eating less and still feeling full. On that note, using a smaller fork instead of a large dinner fork could be helpful, too.

Go Dark. Try serving food on dark blue or black plates. Dark colors apparently make us feel full faster. Red and yellow seem to stimulate our desire to eat and white plates decrease our awareness of how much we’re eating. So the best bet is to eat on a small, black plate!

Take it all off. My favorite trick of all to eat fewer calories comes from swimsuit model Marisa Miller in Women’s Health magazine: Eat naked! “Eating smart is all about having an awareness of your body,” she says. “The most obvious way to do that is by seeing it. So when you’re trying to lose weight, spend more time wearing less. I don’t think you could eat a plate of nachos naked – could you?”

Photographic motivation. I’ve also heard of people who post a photo taken of themselves looking their fittest – perhaps in a bikini back in the day – on the fridge, where they’ll see it every time they get something to eat. That sounds like pure motivation to put down the Ben & Jerry’s.

What tricks work for you to keep the pounds off, or to eat slower so that your brain realizes when you’re full?

Sources:

http://www.funnyfood.us/

http://www.womenshealthmag.com/life/marisa-miller?page=2

http://www.huffingtonpost.co.uk/2012/01/18/use-contrasting-colours-and-smaller-plates-to-lose-weight_n_1212598.html

http://www.healthwatchmd.com/2011/09/overeating-which-hand-are-you-using/

Good Mood Foods

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“You are what you eat.”

We’ve all heard this adage before, but recent research suggests it may be truer than anyone previously thought. As our understanding of how the human brain processes moods and emotions grows, the link between diet and mood has become steadily more apparent. While many foods are said to affect your mood, positively or negatively, the following have been proven to have an effect.

Dark Chocolate

Chocolate has long been considered a “comfort food,” and many people use it for mood enhancement. A recent study published in the Journal of Psychopharmacology confirmed that small doses of chocolate improve both mood and mental performance. However, chocolate is an incredibly complex food, containing over 600 different chemicals, and the exact mechanism responsible for its mood-improving qualities is still up for debate. Although these same chemicals are present in milk chocolate, they appear in higher concentrations in dark chocolate.

Salmon

Omega-3 fatty acids have recently become a buzzword in the health industry, and a huge variety of benefits have been attributed to them. One use of omega-3s that has been clinically proven in several studies is the ability to improve mood – even, in some cases, to decrease symptoms of depression. Omega-3s are vital to the body in creating neurotransmitters like serotonin which control mood. Most fish contain omega-3s, and salmon is an excellent source that also has a healthy, balanced nutritional profile.

Leafy Greens

Mineral rich vegetables, such as kale, Swiss chard and spinach are excellent sources of magnesium. This vital nutrient is necessary in over 300 biological processes, including nerve function, and may have benefits in improving mood and controlling anxiety. Several studies have tested magnesium for mood disorders with positive results, but it is still unclear whether or not the mineral might be useful to otherwise healthy people.

Nuts

Several nuts contain compounds that may work to improve mood and brain function. Walnuts, for instance, are high in omega-3s, as well as in several minerals which may have a positive impact on mood. Brazil nuts, in addition to omega-3s and magnesium, are very high in other minerals that have been linked to controlling mood and anxiety, including selenium, zinc and B vitamins.

Foods to Avoid

Foods that are heavily processed and high in fat and sugar can have a powerfully negative effect on your mood. Although you may experience an immediate lift because these foods are digested quickly, you will subsequently experience a crash, leaving you tense and probably still hungry. Additives such as preservatives and food colorings have also been linked with an increase in feelings of anxiety.

Alcohol is a depressant, meaning that it has a sedative effect on the body. In small doses, this calming effect can be desirable, but it may backfire on you. The spike in sugar can cause an insulin response, leading to a blood sugar crash. This severe dip in blood sugar levels can cause depression, anxiety and sleep disruptions.

Considerations

A distinction should be made between a bad mood and a clinical mood disorder. These disorders often require medication and professional treatment, and you should never try to self-medicate.

The foods listed above are just a few of the uplifting dietary options available. What do you eat to help improve your mood?