Nutrition Articles

Health 101: Ways to Tell You Are Not Getting Enough Protein

Our bodies have a unique way of telling us when we are not getting enough protein in our diet. Here are seven great ways that show us we are lacking protein:

• You are constantly weak and hungry.
• You muscles no longer have definition.
• You are struggling to lose weight.
• You are losing your hair.
• You are always getting sick.
• Your lower legs and feet swell unexpectedly.
• Your skin gets patchy in places.

Food for Thought Healthy Grab and Go Breakfasts

 Because breakfast is the most important meal of the day and because we live in a fast-paced world, we all need to learn some of the best go-to, easy and healthy breakfasts.  Here are five grab and go breakfasts.

1. Smoothies – Everyone needs their fruits and veggies, so why not drink them?  At the base of every smoothie is of course fresh or frozen fruits (and vegetables) but it doesn’t have to stop there. Try adding Greek yogurt for a creamier taste, peanut butter for extra protein or soy or almond milk for some non-dairy smoothness.
2. Muffins and quick breads – Now don’t get confused here… store bought muffins are not the healthy options we are talking about. Homemade muffins and quick breads are much better for you because you can determine what ingredients are in your muffins and quick breads.
3. Frittatas and Quiches - Another great choice for breakfast when you need a quick go-to option is always quiches and frittatas.  These can also be made ahead of time and eaten throughout the week.  You can also make mini frittatas by using a muffin pan.
4. Yogurt Parfaits – They look nice behind the glass at those fancy coffee shops, and they are super easy to make. All you need to do is combine Greek yogurt, granola and whatever fruit is in season or your favorite.  Layer these ingredients as many times as you would like and dig in.
5. Breakfast Sandwiches – Take some time over the weekend and prepare some quick, tasty breakfast sandwiches for the week. You can use eggs, vegetables, tofu, or virtually anything that will pack that protein for your first meal of the day.  Reheat them as you are ready for them and eat them during your commute or at your desk. 

Eating Healthy Spotlight on: Mangoes

• Mangoes are an excellent source of vitamins A and C, and they are also an excellent way to replenish potassium lost through exercise or for those who are constantly “on the go.”
• An average-sized mango can even contain up to 40 percent of your daily fiber requirement, thereby being a great way to curb constipation and irregularity.

Recipe: Jamaican Jerk Chicken Salad 

• ½ cup prepared or purchased honey mustard dressing
• 1 teaspoon finely grated lime zest
• 4 chicken breast halves without skin, boneless
• 1 tablespoon Jamaican Jerk seasoning
• 2 large fresh mangoes
• 10 to 12 cups mixed greens 
• Stir together honey mustard dressing and lime zest.  Cover and chill dressing while preparing chicken.

Rinse chicken and pat dry; sprinkle with Jerk seasoning.  In a large skillet cook the seasoned chicken in hot oil over medium-high heat about 6 minutes on each side until browned and no longer pink.  Thinly slice each chicken breast.

Arrange warm chicken and mango atop greens on four plates. Drizzle with the honey mustard dressing.

Recipe: Mango Pork

• 2 medium ripe mangoes
• 1 pork tenderloin, about ¾ pound
• Cooking spray or olive oil
• Salt and pepper to taste
• Hot pepper sauce
• Put pulp of one mango in food processor or blender.

Cut the other mango into small cubes.  Trim pork tenderloin and slice into 1-inch-thick medallions.  Flatten slices lightly with hand.  Spray a skillet or medium saucepan with cooking spray or add a small amount of olive oil and heat on medium-high.  Brown pork for one minute on each side. Season each side with salt and pepper to taste. 

Reduce heat and cook pork another five minutes to cook through.  Remove to plate and add mango to skillet or saucepan. Cook puree about, scraping up brown bits of pork, for about 30 seconds.  Add several drops of hot sauce and the mango cubes.  Toss cubes in puree while heating through.  Spoon sauce over pork and serve with pasta or hot cooked rice.

Eating 101: Childhood Obesity

Childhood obesity is constantly on the rise, so as parents you need to be sure that you are always monitoring your children’s fat intake.  In order to help your child, maintain a healthy lifestyle, be sure to establish good eating habits like the following:

• Children with a family history of cholesterol and heart disease should drink 2 percent milk.
• After their 2^nd birthday, all kids should drink 1 percent milk.
• Serve your child lean meats and fish.
• Limit your child’s cheese intake.
• Limit fruit juice intake to 4 to 6 ounces per day.
• Offer low-fat snacks like yogurt, pretzels or fresh fruit.
• Prepare foods using low-fat methods like broiling, steaming or roasting.

Eating Healthy Spotlight on: Spinach

• The vitamin K in spinach provides 200% of the daily value in fresh spinach and nearly 1000% of the daily value in boiled spinach.
• Spinach is an excellent source of vitamin C and vitamin A, folate and magnesium.
• Cooked spinach is a great source of iron and is totally fat free.

Recipe: Wilted Spinach Salad

• 10 to 12 ounces spinach, washed and torn into pieces
• ¼ cup minced red onion
• 5 to 6 radishes, thinly sliced
• 2 hard-cooked eggs, 1 chopped and 1 sliced
• 2 to 4 slices bacon
• 1 to 1 ½ tablespoons bacon drippings
• 1 ½ tablespoons sugar
• 3 tablespoons vinegar
• 1 tablespoon water
• ½ teaspoon salt
• 1/8 teaspoon pepper 

Place prepared spinach in a large bowl. Add onions and radishes. Refrigerate, tightly covered. Fry or microwave bacon until crisp; remove to paper towel and set aside. In a small jar or measuring cup combine drippings with sugar, vinegar, water, salt and pepper. Refrigerate all ingredients until just before serving. When ready to serve, microwave the dressing on high for 30 to 45 seconds, or until mixture boils. Toss the chopped egg with the greens then pour the hot dressing over greens mixture; toss again lightly. Top with sliced egg and crumbled bacon.

Recipe:  Spinach Lasagna

• 2 egg whites
• 26 oz of prepared spaghetti sauce
• 24 oz of ricotta cheese
• 10 oz of Lasagna noodles, cooked
• 10 oz of frozen spinach, thawed and chopped, then squeezed dry
• 2 cups of mozzarella cheese, grated, reserve ½ cup
• ¾ cup of Parmesan cheese, grated and divided, reserve 2 tablespoons
• ½ teaspoon of salt
• ½ teaspoon of black pepper
• Olive oil 

Preheat oven to 350°. Prepare a 9x13 dish. Cook lasagna noodles as directed on the package, then rinse and drain. Combine parmesan cheese, ricotta cheeses with the egg whites, salt and pepper in a large mixing bowl. Pour ¼ cup of spaghetti sauce in the bottom of the baking dish and spread it out using a spatula. Cover the sauce with a single layer of lasagna noodles. Spread about half the cheese mixture over the noodles and then cover with about half of the spinach and shredded mozzarella cheese. Finish this layer with half of the remaining spaghetti sauce. Add a second layer of noodles, topping with the remaining cheese mixture, spinach, and mozzarella cheese. Top with the final layer of noodles and remaining spaghetti sauce. Sprinkle the reserved Parmesan cheese over the top and bake for 30 minutes. Remove from oven and set for 10-12 minutes.