FitKnox

Wednesday, August 22, 2007

Create-Your-Own SMOOTHIE Recipe

Blend any combination of these ingredients, along with half a cup of ice. Put frozen ingredients in first—making sure they are smaller than a golf ball so they are completely blended. Next add liquid ingredients, fasten lid and blend on high speed for thirty seconds, or until desired consistency is reached.

Fruit (select two or three)
1 medium peeled orange
1/2 banana
1 cup strawberries (fresh or frozen)
1 cup blueberries (fresh or frozen)
1 cup blackberries (fresh or frozen)
1 cup raspberries (fresh or frozen)
1 cup cubed cantaloupe
1 medium kiwifruit
3/4 cup pineapple
1 cup sliced mango
1 cup cubed papaya
1 medium peach
1 medium nectarine

100% Juice (use a half-cup)
Orange, Grapefruit, Pineapple, Cranberry, Guava, Prune, Tomato, Carrot, Kiwi-strawberry

Protein Supplements (select one)
3/4 cup nonfat, plain yogurt
3/4 cup soy milk
3/4 cup milk
Suggested serving of protein powder

Frozen treats (optional; use a half-cup or more to taste)
Fruit sorbet (strawberry, peach, mango, lime or others)
Fat-free frozen yogurt

Flavorings, fiber, extras (optional; select up to two)
1 tsp. cocoa powder
1 Tbsp. ground flaxseed (grind flaxseed in your coffee grinder)
2 Tbsp. ground nuts, such as almonds or walnuts
1 to 2 Tbsp. wheat or oat bran (add more liquid, as these will thicken your drink)
1/2 tsp. grated rind from an orange, lemon or lime
Dash of vanilla, cinnamon or nutmeg
1 inch piece fresh ginger

Chicken-Strawberry Salad

1/2-3/4 cup fat-free poppy seed dressing
1/4-1/2 cup fat-free mayonnaise
1 1/2 pounds chopped, cooked chicken breast
4 ribs celery, sliced
1 pint fresh strawberries, sliced and halved
1/2 small red onion, thinly sliced
3 green onions, chopped
1/2 cup pecan pieces, chopped and toasted (optional)
1 (10 oz) package mixed salad greens or spinach

• Whisk together dressing and mayo in a large bowl; cover and chill for 30 minutes.
• Add chopped chicken and remaining ingredients (except salad greens) to dressing mixture.
• Gently toss to coat.
• Serve over mixed greens. Garnish with additional fresh strawberries, if desired.

Summer Tomato Pie

1 pie crust (homemade or store-bought), pre-cooked for 10 minutes at 375°F
4-5 fresh tomatoes, sliced
1/2 cup pico de gallo
2 Tablespoons fresh basil or basil paste OR 3 teaspoons dried basil
1 teaspoon black pepper
1 teaspoon herb seasoning (like Mrs.Dash®)
Garlic powder, to taste
3/4 cup fat-free sour cream
2 cups 2% sharp cheddar cheese

Spread 1/2 of tomato slices in one layer on bottom of pie shell. Combine pico de gallo, basil, pepper, and seasonings. Top prepared tomatoes with 1/2 of basil mixture. Add a second layer of tomatoes and again top with seasonings. Spread top of pie with combined sour cream and cheese. Bake at 350°F for 35 minutes, or until bubbly.

Black Bean-Black-Eyed Pea Salad

1 teaspoon grated lime rind
1/2 cup fresh lime juice (about 4 limes)
1/4 cup olive oil
1 teaspoon brown sugar
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon salt
1 15-oz. can black beans
1 15-oz. can black eyed peas (or frozen, thawed, and cooked)
1 15-oz. can garbanzo beans/chick peas
1 1/2 cups fresh whole kernel corn (or frozen and thawed)
1 cup red, green, and/or yellow bell peppers, chopped
1/2 cup pico de gallo (or finely chopped tomato and green onions)
1/3 cup chopped, fresh cilantro

Whisk first seven ingredients (lime rind through salt) together. Add black beans and remaining ingredients. Toss to cover and chill for at least 30 minutes before serving. Serve with baked chips, as a side dish, or with a green salad.

Summer Berries & Cream

1 can fat-free sweetened condensed milk
1 6-oz. carton fat-free lemon yogurt
Juice from one lemon
2 teaspoons lemon peel, grated
1 8-oz. carton fat-free whipped topping
1 angel food cake, prepared, cut in 1-in. cubes
1 cup strawberries, sliced
1 cup blueberries
1 cup raspberries
1 cup blackberries

Combine milk, yogurt, lemon juice, and lemon peel. Fold in whipped topping. Mix berries in separate bowl. In trifle dish, layer 1/2 cake, top with 1/2 berry-mixture, and finally yogurt mixture. Layer again. Garnish top with lemon peel or extra berries, if desired.

Whole-Wheat Couscous Salad

Salad:
• 2 whole boneless, skinless chicken breasts (4 halves)
• 1 14.5 oz. can fat free chicken broth
• 1 box whole wheat couscous
• 1 large tomato, chopped
• 1 15 oz. can chickpeas drained and rinsed
• 1/2 red bell pepper, sliced
• 1/2 green bell pepper, sliced
• 1/2 yellow bell pepper, sliced
• 3 green onions, chopped
• 1/3 cup dried, chopped fruit (cranberries, currants, and/or raisins)
• 1 small container fat-free feta cheese

Dressing:
• 3 Tablespoons lemon juice
• 3 Tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon cumin
• 1/2 teaspoon curry powder
• 1/2 teaspoon minced garlic few drops of hot sauce, optional

Cook chicken in broth until done. Cut up to bite size and place meat in large bowl. Bring 1.5 cup broth back to a boil and add couscous. Remove from heat and set aside for 5 min. Add remaining ingredients to chicken, then stir in couscous (a fork breaks up the couscous nicely). Mix dressing ingredients separately. Toss salad with the dressing and chill.

Tailgate Beans

1 pound very lean ground beef (optional)
• 1/2 cup chopped onion
• 1/3 cup brown sugar, packed (optional)
• 1/4 cup ketchup
• 1/4 cup barbeque sauce
• 2 tablespoons mustard
• 2 tablespoons molasses
• 1/2 teaspoon chili powder
• 1/2 teaspoon black pepper
• 1 can baked beans
• 1 cup butterbeans
• 1 can kidney beans

Brown meat and onions, draining off any fat. In Dutch oven or crockpot, combine meat-onion mixture with remaining ingredients and add water until it reaches desired consistency. Bring to a boil and let simmer about 30 minutes.

Delicious Bean Dip

• 2 cans fat-free refried beans
• 1 container fat-free or reduced-fat sour cream
• 1 package reduced-sodium taco seasoning
• 1 package 2% reduced-fat shredded cheddar cheese, divided
• 6 green onions, chopped
• 2 tomatoes, chopped (and/or 1 cup prepared fresh pico de gallo)

In the bottom of a large casserole dish, begin by spreading refried beans. Separately mix sour cream and taco seasoning and spread on top of bean layer. Next, layer with half of the shredded cheese, and then add onions, tomatoes, and/or pico de gallo. Finally top with the remaining cheese. Cover and refrigerate before serving to allow flavors to mix. Serve with baby carrots, broccoli/cauliflower florets, pretzels, or baked chips.

Slaw Salad

Salad:
• 1 pound bagged broccoli slaw* and/or cabbage slaw* (*found in the grocery near the bagged lettuce)
• 6-8 green onions, chopped
• 1 1/2 cups broccoli, chopped
• 1/2 cup sunflower seeds, toasted
• 1/2 cup slivered almonds, toasted
• 2 packages Ramen Noodles®, crushed (discard seasoning)

Dressing:
1 cup red wine vinegar
1/3 cup extra virgin olive oil
1/3 cup sugar
Balsamic vinegar, to taste
Lite soy sauce, to taste

Mix all prepared ingredients in a large bowl. Separately whisk together dressing ingredients. Combine dressing with salad, stir thoroughly, cover, and let flavors develop in the refrigerator until ready to serve. Garnish salad with grape tomatoes and/or raisins.

Healthy Homemade Peach Ice Cream

2 cups peaches, peeled and coarsely chopped
¼-½ cup sugar
1 (14oz.) can fat-free sweetened condensed milk
1 cup 1% milk
1 cup lowfat buttermilk
1 teaspoon vanilla extract

Begin by peeling/cutting peaches, and adding sugar to decrease bitterness of fruit. (If peaches are ripe, you may not need to add sugar.) Set aside. Combine milks and vanilla in a large bowl. Fold peaches into milk mixture and chill in refrigerator until cold. Pour into ice cream maker and process per manufacturers’ directions.

Greek Side Salad

3 tablespoons nonfat plain yogurt
3 tablespoons reduced-fat mayo
2 tablespoons lemon juice
2 tablespoons fresh mint
1 clove garlic, minced
1 teaspoon honey
1 cucumber, diced
1 tomato, diced
1 bell pepper, diced
1 red onion, diced
1 15-ounce can chickpeas, rinsed
½ cup fat-free feta cheese
Romaine lettuce

Whisk yogurt, mayo, lemon juice, mint, garlic, and honey until creamy. Toss cucumber, tomato, bell pepper, onion, and chickpeas in a large bowl. Pour dressing over vegetables; toss gently. Top with feta and serve over lettuce.

Marinated Shrimp Medley

1 lb. uncooked medium shrimp, peeled, deveined
½ cup your favorite seafood marinating sauce (try chipotle, barbeque, or Asian-sesame)
1 can (15 oz.) whole kernel corn, drained
1 red pepper, chopped
½ cup sweet onion, sliced
1 zucchini, cut lengthwise in half, then crosswise in half
½ teaspoon garlic salt

Place shrimp in re-sealable plastic bag. Add marinade. Seal bag; turn to evenly coat and refrigerate 30 minutes. Meanwhile, soak eight wooden skewers in water.

Preheat grill to medium-high heat. Combine remaining ingredients and spoon onto center of 18x12-inch sheet of heavy-duty aluminum foil. Turn up foil sides. Double fold top and ends to seal packet, leaving room for heat circulation inside.

Remove shrimp from marinade; discard marinade. Thread shrimp evenly onto skewers. Place foil packet and kabobs on grill.

Grill kabobs 3 to 4 minutes on each side, or until shrimp turn pink. Remove kabobs from grill, leaving foil packet on grill for an additional 4 minutes (10 to 12 minutes total). Cut slits in foil with sharp knife to release steam before carefully opening packet. Serve shrimp with the vegetables.

Grilled Chicken Caribbean Salad

4 boned, skinned chicken breast halves
1 cup teriyaki sauce
2 cups fresh pico de gallo
¼ cup Dijon mustard
¼ cup honey
1 tablespoons olive oil
1 ½ tablespoons apple cider vinegar
1 ½ teaspoons lime juice
8 slices fresh pineapple
1 cup chopped red cabbage
4 cups fresh spinach
4 cups torn romaine lettuce
1 green pepper, thinly sliced
1 cup carrot slices
2 cups brown rice, cooked

Marinate chicken with teriyaki for at least two hours in refrigerator. Blend mustard, honey, oil, vinegar, and lime juice in a small bowl; cover and chill.?Grill marinated chicken for 4-5 minutes per side, or until done and no longer pink. Also grill pineapple 2-3 minutes on each side, or until grill marks appear.

Toss the lettuces and cabbage together with green pepper and carrot; divide into 4 serving size salad bowls. Divide the pico de gallo and pour in equal portions over the bowls of greens. Top each salad with ½ cup brown rice and 2 slices of grilled pineapple. Slice the grilled chicken into thin strips and divide among bowls. Pour the dressing into two small bowls and serve with the salads.

Pepper Jack Corn Quesadillas

3 large ears corn, husks and silks removed
4 whole-wheat flour tortillas
1 cup reduced-fat Monterey Jack cheese, shredded
½ cup medium salsa
3 green onions, thinly sliced
½ cup red onion, sliced
½ cup green pepper, thinly sliced

Preheat grill to medium-high heat. Place corn on hot grill rack. Cover grill and cook corn 10 to 15 minutes or until brown in spots, turning frequently. Transfer corn to plate; cool until easy to handle. When cool, with sharp knife, cut kernels from cobs.

Place tortillas on work surface. Evenly divide Monterey Jack, salsa, onions, green pepper, and corn on half of each tortilla. Fold tortilla over filling to make 4 quesadillas.

Place quesadillas on hot grill rack. Cook quesadillas 1 to 2 minutes or until they are browned on both sides, turning over once. Transfer quesadillas to cutting board; cut each into 3 pieces.

Grilled Stuffed Portobello Mushroom

1 cup chopped tomato
½ cup shredded part-skim mozzarella cheese

1 teaspoon olive oil, divided
½ teaspoon finely chopped fresh rosemary
¼ teaspoon black pepper
1 garlic clove, minced
4 (5-inch) Portobello mushroom caps
2 tablespoons lemon juice
2 teaspoons low-sodium soy sauce
1 teaspoon Worcestershire sauce
Cooking spray
Parmesan Cheese

Prepare grill. Combine tomato, cheese, ½ teaspoon oil, rosemary, pepper, and garlic in a small bowl. Remove gills from the undersides of mushroom caps using a spoon, and discard. Also remove mushroom stems and discard.

Combine remaining ½ teaspoon oil, lemon juice, soy sauce, and Worcestershire sauce in a small bowl; brush over both sides of mushroom caps. Place the mushroom caps, stem sides down, on grill rack coated with cooking spray, and grill for 5 minutes on each side or until soft.

Spoon ¼ cup tomato mixture into each mushroom cap. Cover and grill 3 minutes or until cheese is melted. Top with Parmesan, if desired.

Elegant Eating

(This article is about eating in expectation for a wedding, but read it through because most of the tips apply to everyone!!) KC

BY LEE MURPHY

Cake tastings, catering samples, engagement parties…your big day is quickly approaching and you're terrified that you won't fit into that dream wedding gown you've bought (without major alterations!). The stress and anxiety that most brides experience as their wedding day approaches can be extremely overwhelming. For some, the stressors themselves serve as a diet of sorts, and weight loss occurs due to sheer lack of appetite. For others, stress-induced overindulging leads to unwanted weight gain. Still others want this life-altering event to serve as an impetus to become the size they’ve always desired, so they try to fit dieting into an already hectic schedule—certainly not the ideal recipe for success. But whatever your eating habits may be, healthier choices will not only help you be the size you want.

The amount of preparation involved in planning a wedding can make it very difficult to eat sensibly and maintain even a modest level of good nutrition. To avoid inadvertently starving or binging as you handle the stress, here are several tips to get your body where you want just in time:

Water, Water, Water

Hydration is critical for health and vitality. While the benefits are countless, this is one of the most difficult habits to initiate into your daily routine. Try keeping a bottle of water with you throughout the day as a reminder to consume. Drink a large glass of water before each meal, and a bottle between meals. You should be drinking enough so that your urine is at least as dilute as the color of lemonade (not apple juice!).

Eat Small Portions, But Don’t Go Hungry

Your meal portions (specifically meat and carbohydrates) should generally be no larger or thicker than the palm of your hand. One exception is vegetables—if you are hungry, load up on colorful, low-calorie veggies, which are packed with beneficial nutrients and dietary fiber.

Don’t Skip Meals

Skipping breakfast and other meals might initially sound like a good idea so you can “save” some calories for later in the day. However, besides potentially SLOWING your metabolism (not want you want to do!), it might also lead to more hunger…and may encourage you to ravenously pick those not-so-healthy choices (which are not-so-friendly to your waistline either!).

Make Good Choices for Weight Loss

If you plan on losing weight before your wedding day, be sure to allow adequate time for healthy weight loss that will stay off permanently. The best plan to follow will allow you to lose ½ -2 pounds per week. At this rate, weight loss is safe, healthy, and lasting. Plan accordingly and designate the proper number of weeks for dieting following this guideline. For instance, if you want to lose 10 pounds before the big day, you'll need at least 5 weeks of dieting to guarantee healthy weight loss (10 pound goal/2 pounds per week = 5 weeks of dieting).

Forget about all the different fads available and stick with the plan proven to produce safe, healthy, and lasting weight loss—A gradual, moderate restriction of calories with exercise is the best diet type to follow and will allow you flexibility during the upcoming stressful planning period.

Restrict calories slowly and only moderately from what you currently eat. Reduce your current intake by about 200-600 calories per day (which can be equivalent to cutting out a 20 oz. soda, one dessert, or that order of fries that you would normally order). Along with adequate daily activity, you'll experience healthy weight loss, and also introduce beneficial lifestyle habits into your new life together.

Choose Your Foods Wisely

Eat a balanced diet. At a meal, ½ of your plate should be filled with colorful vegetables, ¼ with lean protein (like fish, chicken, lean meat, or beans), and ¼ with high-fiber carbohydrates (like brown rice, whole-wheat pasta, or whole-grain bread). Also include fruit and low-fat dairy in your meal plan, and remember to limit added sugars and unhealthy fats (like saturated and trans fats).

Exercise Every Day

Make activity a standard part of your daily routine. Walking around the mall or the wedding site counts as good exercise, but also include workouts that really make you sweat—these will boost your metabolism and get you well on your way to the perfect form you are desiring.

What About All Those Pre-Wedding Food Festivities?

Enjoy the food at wedding showers graciously, but remember to keep portions small and dainty. Certainly sample that wedding cake and those catering possibilities, but again, keep tastings small and count those calories as part of your daily allotment. Finally, don’t forget to hit the gym after a stressful day of decision making. Besides being good for your heart and body, it will help cleanse your mind and soul as well.

Lastly, be sure you have the support of your family and friends in all your healthy efforts, and in no time you’ll be ready for your most important walk—down the aisle!

Tomato-Bean Salsa

Ingredients:

1 cup black beans
1 cup navy beans
2 tomatoes, diced
½ red onion, chopped
½ sweet onion, chopped
½ red bell pepper
½ yellow bell pepper
½ green bell pepper
3 tablespoons cilantro, chopped
2 tablespoons olive oil
3 tablespoons white wine vinegar
1 teaspoon sugar
Salt and pepper, to taste

Directions:

Mix all ingredients in medium bowl. Cover. Place in refrigerator for at least 4 hours. Stir and serve.

No-Bake PB Treats

Ingredients:

½ cup natural peanut butter
½ cup honey or corn syrup
¼ cup fortified orange juice concentrate
1½ cups nonfat dry milk

2½ cups rolled oats & 1½ cups raisins OR
2½-3 cups raisin bran cereal

Directions:

Mix the first four ingredients together thoroughly. Choose either the oats and raisins or raisin bran cereal and add to the mixture. Shape into small balls then flatten. Refrigerate, if desired.

Healthy-Hearty Beef Stew

INGREDIENTS:

1½ lbs. beef stew meat, cut into cubes

¼ cup 50/50 flour

2 Tbsp. Olive oil

4 cups beef broth (+2 cups water, as needed)

3 tablespoons quick-cooking tapioca

1 onion, coarsely chopped

1 small bag baby carrots

4 (red) potatoes, unpeeled, cut into 1" chunks

4 stalks celery, cut into 1" pieces

2 cups corn (optional)

1 can diced tomatoes, undrained

1 tsp. Lawry's seasoned salt or alternative

¼ tsp. Pepper

additional seasonings, to taste (e.g. 1 tablespoon dried rosemary and/or basil)

PREPARATION:

Coat meat with flour. Heat oil in pressure cooker over medium heat or using brown

function. Add the meat and cook uncovered until well browned, stirring occasionally.

(The longer you brown the meat, the darker the sauce will be.) Add beef broth, tapioca

and the onion and stir.

Bring to a boil, stirring occasionally. Close cover and bring to high pressure, then

pressure cook for 15 minutes. Remove from heat, reduce pressure, and remove cover.

Transfer broth into a Dutch oven and add the remaining vegetables, seasoned salt, pepper,

and any additional desired seasonings. Adjust to a gentle boil and cook until carrots are

tender (about 20+ minutes). Check seasonings and serve.

Serves 4-6

Black Bean Chicken Chili

2-4 tablespoons reduced sodium chicken broth

1 cup chopped onion

1 cup chopped green pepper

1 cup chopped broccoli

1 teaspoon minced garlic

2 16 oz cans stewed tomatoes

1 can Rotel tomatoes

2 15 oz cans black beans

½ teaspoon Louisiana hot sauce

¼ cup salsa, optional

1 teaspoon cumin

1 cup reduced sodium chicken broth

2 cups chopped, rotisserie chicken breast

In Dutch oven, add 2-4 tablespoons chicken broth. Saute onion, green pepper,

broccoli, and garlic until slightly tender. Add chicken and remaining ingredients.

Cook on low-medium heat 30-45 minutes, or until cooked and warm throughout

Black Bean Pasta Salad

(8 grams of fiber per cup)

You can find whole-wheat pasta in the pasta grocery aisle at your

supermarket.

Ingredients:

½ (16 oz.) package whole-wheat rotini pasta

¼ cup olive oil

¼ cup fresh lime juice

2 tablespoons chili powder (or to taste)

2 teaspoons ground cumin

½ teaspoon salt

2 cloves garlic, crushed

1½ cups whole kernel corn

1 (15 oz.) can black beans, drained and rinsed

½ cup diced green bell pepper

½ cup diced red bell pepper

½ cup fresh cilantro leaves

1 cup chopped roma (plum) tomatoes

Optional: feta cheese, to taste

Bring a large pot of water to a boil. Add whole-wheat pasta and cook for 8 to 10

minutes or until al dente; drain. In a large bowl combine oil, lime juice, chili

powder, cumin, salt and garlic. Stir in pasta and set aside to cool to room

temperature, stirring occasionally. Stir in corn, beans, green pepper, red pepper

and ½ of the cilantro leaves. Spoon mixture onto a platter and garnish with

tomatoes, remaining cilantro, and optional feta cheese. Serve chilled or at room

temperature.

Yield: 8 servings

Blueberry Breakfast Bread

1 1/3 cup flour (½ whole-wheat, ½ all-purpose white)—or try all whole-wheat!

¾ cup quick cooking oats

1/3 cup sugar

2 teaspoons baking powder

¼ teaspoon salt

¾ cup low-fat milk

¼ cup applesauce

2 tablespoons cornstarch

1 cup blueberries (fresh, frozen, or canned)

Preheat oven to 400 F. In a medium mixing bowl, combine flour, oats, sugar,

baking powder, and salt. In another bowl, combine milk, applesauce, and

cornstarch. Pour this wet mixture into the dry mixture, and stir until just

moistened. (The batter will be slightly lumpy.) Fold in the blueberries, spoon

batter into a non-stick 8x8 baking pan. Bake 20-25 minutes.

Easy Vegetarian Chili

1 tablespoon olive oil

2 cups chopped onion

3 cloves garlic, minced

Black pepper, to taste

4 cups water, divided

3+ tablespoons Worcestershire sauce

2 (14.5 oz) cans diced tomatoes, undrained

1 (16 oz) can chickpeas, drained and rinsed

1 (15 oz) can black beans, drained and rinsed

1 (15 oz) can kidney beans, drained and rinsed

1 (16 oz) can Navy benas, drained and rinsed

1 (6 oz) can tomato paste

2% shredded cheddar cheese

Reduced fat or fat-free sour cream

Heat oil in large Dutch oven at medium-high heat. Add onion, garlic, and pepper. Saute 3

minutes, or until tender. Add 3 cups water, Worcestershire, and all the beans, stirring to

combine. Combine tomato paste and 1 cup water in separate bowl, whisking until

blended. Stir tomato paste mixture into bean mixture. Bring to boil; reduce heat; simmer

5 minutes, or until thoroughly heated.

Serve with cheese and/or sour cream.

Easy Whole Wheat Couscous

• 1 cup whole-wheat couscous

• 2 Tablespoons dried (or fresh) chives

• 2 teaspoons curry powder

• 1 vegetable bouillon cube, or 1 Tablespoon vegetable powder

• 3 cloves minced garlic, or ¾ teaspoon garlic powder

• 6-8 sun-dried tomatoes, diced

• ½ cup pine nuts or sunflower seeds

Combine all ingredients in saucepan with 2 cups water. Cover and bring

to boil over medium heat. Cook 1-2 minutes. Let stand 3-5 minutes and

fluff with fork.

Serve with fresh raw (like cucumbers or tomatoes) or cooked (like broccoli

or peas) vegetables.

Granola Fruit Bars

½ cup dried apples, chopped

1/3 cup honey

½ cup raisins and/or dried cranberries

1 tablespoon brown sugar

1/3 cup reduced-fat peanut butter

¼ cup apple butter

½ teaspoon ground cinnamon

½ cup old-fashioned oats

1/3 cup toasted wheat germ*

2½ cups raisin bran-granola cereal (or regular raisin bran)

nonstick cooking spray

In a large saucepan, combine the apples, honey, raisins, and brown

sugar. Bring to a boil over medium heat, stirring often. Cook and

stir 1 minute longer. Remove from the heat; stir in peanut butter

until melted. Add apple butter and cinnamon. Stir in the oats and

wheat germ. Fold in raisin bran-granola cereal.

Press firmly into an 8-inch square pan, coated with nonstick cooking

spray. Refrigerate for 1 hour, or until set. Cut into bars and store in

air-tight container in the refrigerator.

*You can buy toasted wheat germ in your local grocery store in

either the cereal or baking aisle. (It is usually sold in a glass jar.)

Yield: 8 servings

Fruit-Nut Granola

(5 grams of fiber per ½ cup)

Great for munching as a snack, or with skim milk or yogurt for breakfast.

Ingredients:

4 cups regular oats

½ cup sliced almonds (and/or other types of nuts or sunflower seeds)

1 teaspoon ground cinnamon

¼ teaspoon salt

1/3 cup honey

1/3 cup molasses

1/3 cup water

2 tablespoons canola oil

cooking spray

1 cup chopped pitted dates (and/or dried apricots)

1 cup raisins (and/or dried cranberries)

Preheat oven to 325. Combine first 4 ingredients in a large bowl, and stir

mixture well. Combine honey, molasses, water, and oil in a medium saucepan;

bring to a boil. Remove from heat; pour over oat mixture, stirring well to coat.

Spoon mixture into a jelly-roll pan coated with cooking spray; spread evenly.

Bake at 325 for 40 minutes or until lightly toasted, stirring every 10 minutes.

Remove from oven; stir in dates and raisins (or substitutes). Cool completely

and store in airtight container.

Yield: 6 cups

Homemade Chicken Noodle Soup

¾ pound boneless skinless chicken breast, cut into ½-inch pieces

2 medium stalks celery, sliced

2 medium carrots, sliced

1 medium onion, chopped

2 cloves garlic, finely chopped

4 (14.5 oz.) cans reduced sodium chicken broth

1 cup finely chopped broccoli

1 teaspoon dried parsley

1 teaspoon dried thyme

1 bay leaf

1 cup uncooked whole wheat blend rotini

Heat all ingredients except pasta in a large soup pot over high heat to boiling, stirring

occasionally. Stir in pasta and return to boil, stirring occasionally. Reduce heat and cook

uncovered for 10-15 minutes, stirring occasionally until pasta and vegetables are tender.

Remove and discard bay leaf.

Low-Fat Banana Pudding

• 1/3 cup flour

• Dash salt

• 2½ cups 1% lowfat milk

• 1 14 oz. can fat-free sweetened condensed milk

• 2 egg yolks

• 2 teaspoons vanilla

• 3 cups bananas, sliced ripe (3 large), divided

• 45 reduced fat vanilla wafers

• 4 egg whites, at room temperature

• 1/4 cup sugar

Preheat oven to 325°.

Combine flour and salt in a medium nonstick saucepan. Gradually add milks and

egg yolks; stir well. Cook over medium heat 8-10 minutes or until thick, stirring

constantly. Remove from heat; stir in vanilla.

Arrange 1 cup banana slices in bottom of a 2-quart baking dish. Spoon 1/3 of

pudding mixture over banana. Arrange 15 wafers on top of pudding. Repeat

layers twice, arranging the last 15 wafers around edge of dish; pushing cookies

into pudding.

Beat egg whites at high speed of a mixer until foamy. Gradually add sugar, 1

tablespoon at a time, beating until stiff peaks form. Spread meringue evenly over

pudding, sealing to edge of dish. Bake at 325° for 25 minutes or until golden.

Note: Pudding will be a bit soupy when you first remove it from the oven. Let it

cool at least an hour before serving.

Yield: 10 servings

Low-Fat Macaroni and Cheese

• One box of your favorite packaged macaroni and cheese (with dry

cheese)

• One can Campbell’s Healthy Request® Cream of Broccoli, Mushroom,

or Chicken Soup, 10 ¾ oz.

• ½ cup skim milk

• Parmesan flavored bread crumbs

Cook macaroni as directed on package, drain and return to pot. Add packet

of dry cheese, soup, and skim milk. Stir to combine. Pour into one quart

baking dish and sprinkle with bread crumbs. Bake at 350°F for 30 minutes, or

until bubbly around the edges.

No-Bake Peanut Butter Chewies

(2 grams of fiber per cookie)

These are great to make with the kids!

Ingredients:

½ cup brown sugar

1/3 cup corn syrup

¾ cup chunky peanut butter

2½ cups bran cereal with raisins

1 to 2 teaspoons water

Optional: ¼ cup mini-chocolate chips or butterscotch chips

Mix together brown sugar and corn syrup in a saucepan over low heat. Stir

constantly for 2 minutes and remove pan from stove. Stir in chunky peanut

butter until smooth. Stir in bran cereal and optional chocolate or butterscotch

chips until the mixture is well coated. Add 1 to 2 teaspoons of water in order to

incorporate all ingredients. (Children can easily mix this with their hands). Drop

by spoonfuls onto cookie sheets lined with wax paper. Chill the cookies in the

refrigerator for 1 hour before eating.

Yield: 24 small cookies

Quick Granola

Ingredients:

3 cups old fashioned cooking oats, dry

1 cup cinnamon oat squares cereal

1 cup (uncooked) oat bran cereal

1/2 cup honey

1 teaspoon vanilla extract

2 tablespoon trans fat-free margarine spread

Dried cranberries and raisins

Directions:

Preheat oven to 350°F. Combine all ingredients, except cranberries and

raisins. Spray a jellyroll pan or cookie sheet with nonstick spray. Spread

oatmeal mixture across pan. Bake for 30-40 minutes, stirring

occasionally with a wooden spoon. Cool mixture, stir in cranberries and

raisins. Store in airtight container.

Tabouli (Wheat Salad)

• ½ cup finely crushed bulgar wheat

• 1 cup water

• 1 cup finely chopped, fresh parsley

• ½ cup chopped green onions

• 1 medium fresh tomato, chopped

• 3 Tablespoons fresh lemon juice

• 1 clove garlic, crushed

• 1 Tablespoon olive oil

• ½ teaspoon soy sauce

• ¼ teaspoon black pepper

• Salt, to taste

• Lettuce leaves

Bring water to a boil, slowly add bulgar wheat. Continue to boil for 5 minutes.

Cover and let stand for 20-30 minutes. Drain well. Add vegetables.

Mix lemon juice, garlic, oil, salt, and pepper. Add to salad. Toss lightly to coat

ingredients. Refrigerate for 24 hours.

Serve tabouli on a bed of lettuce.

Tropical Pineapple Upside Down Skillet Cake

(Contains some good sources of vitamin C!)

Adapted from Cooking Light magazine.

2 tablespoons butter

¾ cup packed brown sugar

1 (15 ½-oz can) pineapple slices in juice, undrained

1 cup flaked sweetened coconut

1 cup all-purpose flour

½ cup granulated sugar

1 teaspoon baking powder

½ teaspoon baking soda

½ teaspoon ground cinnamon

¼ teaspoon salt

½ cup mashed ripe banana (about 1 banana)

2 tablespoons canola oil

1 large egg

Preheat oven to 375. Melt butter in 9-inch cast iron skillet; sprinkle evenly with brown

sugar. Drain pineapple slices, reserving ½ cup juice. Place 1 pineapple ring in the center

of skillet. Cut remaining slices in half, arranging around center pineapple ring. Sprinkle

evenly with coconut. Set aside.

Combine flour, sugar, baking powder, baking soda, cinnamon, and salt in a large bowl.

Combine reserved juice, banana, oil, and egg, stirring with whisk. Add pineapple juice

mixture to flour mixture, stirring until combined. Pour flour mixture over coconut. Bake

at 375 for 30 minutes, or until firm and done. Invert on wire rack. Serve warm or at room

temperature.

Valentine’s Pie

Ingredients:

3 egg whites

2/3 cup sugar

1 tsp. baking powder

10-15 reduced fat chocolate sandwich cookies, coarsely chopped

½ cup fat-free cream cheese, softened

¼ cup powdered sugar

1 cup thawed fat-free whipped topping

1 cup sliced strawberries

1 cup raspberries

Directions:

Beat egg whites with electric mixer on high speed until soft peaks

form. Separately mix sugar and baking powder; gradually add to egg

whites, beating until stiff and glossy. Gently stir in chopped cookies.

Spread into lightly greased 9-inch pie plate (or into a greased heartshaped

pie plate).

Bake at 350°F for 25-30 minutes, or until lightly browned. Cool

completely.

Beat softened cream cheese until smooth. Add desired powdered

sugar. Fold in whipped topping. Spread this mixture into cooled

crust; top with berries. Serve immediately.

Whole Wheat Peach Crisp

Ingredients

•8 large, ripe peaches, peeled and sliced

• 2 Tablespoons lemon juice

• 1/3 cup sugar

• ¾ cup whole-wheat flour

• 1/3 cup unprocessed, uncooked wheat bran

• 1 teaspoon cinnamon

• 1 teaspoon ginger

• Nonstick cooking spray

Topping:

• ¾ cup whole-wheat flour

• ½ cup brown sugar

• ½ teaspoon salt

• 5 Tablespoons reduced fat margarine/butter spread, cut into small pieces

• ¾ cup regular oats

• 1/3 cup sliced almonds (optional)

Directions:

Preheat oven 425°F. Combine the peaches and lemon juice, tossing to mix.

Combine the remainder of the Filling ingredients and add to peaches, mixing

lightly. Spray a 9-inch-sqare baking pan with nonstick cooking spray. Spoon

peach mixture evenly into dish.

To prepare topping, blend the flour, brown sugar, and salt. Cut chilled butter

into mixture until it resembles coarse meal. Add oats and (optional) almonds.

Sprinkle over peaches.

Bake for 10 minutes; reduce heat to 350°F and bake for an additional 40

minutes.

Servings: 8

Per Serving: Calories 312; Fat 9g (1.5g saturated fat); 24% of calories from

fat; Dietary Fiber 1g; Cholesterol 0mg

Whole Wheat Pizza Dough

Ingredients:

¾ cup whole-wheat flour

¾ cup all-purpose flour

1 package quick-rising yeast, such as Fleischmann’s RapidRise

¾ teaspoon salt

¼ teaspoon sugar

½-2/3 cup hot water (120-130°F)

2 teaspoons olive oil

Directions:

Combine whole-wheat flour, all-purpose flour, yeast, salt, and sugar. Separately combine

hot water and oil in a measuring cup. Gradually incorporate enough of the hot liquid into

the flour mixture until you can form a sticky ball. The dough should be quite soft. If it

seems dry, add 1-2 tablespoons warm water; if too sticky, add 1-2 tablespoons flour.

Knead for about 10 minutes. Transfer the dough to a lightly floured surface. Spray a

sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough.

Let dough rest for 10 minutes before rolling.

Yield: 12 ounces dough = one 12-inch pizza or two 10-inch pizzas.

Whole Wheat Zucchini Pasta

Ingredients:

• 1½ lb chopped tomatoes

• ½ cup finely chopped red onion

• 2 minced garlic cloves, mashed into a paste with 1 teaspoon salt

• 2 Tablespoons red-wine vinegar

• ¼ cup olive oil, plus additional as needed to brush zucchini

• 1½ lb zucchini, sliced 1/3”

• 1 lb whole-wheat pasta

• 2/3 cup chopped kalamata olives

• 6 oz feta or ricotta cheese

• 1½ cups fresh basil leaves, torn

Directions:

In a large bowl stir together tomatoes, onion, garlic, vinegar, and oil.

Brush one side of zucchini slices lightly with additional oil and season

with salt and pepper. Heat a well-seasoned ridged grill pan over moderate heat

until hot. Grill zucchini in batches, lightly brushing tops with oil before turning, 1

to 2 minutes on each side, or until just tender but not soft. Transfer zucchini as

grilled to a small bowl.

*You may want to use non-stick cooking oil spray instead of extra oil

to grill the zucchini—this will cut the calories and fat in the recipe.

Cook whole-wheat pasta until just tender and drain well.

Ingredients:

6 cups squash, sliced (combination of zucchini and yellow squash)
1 onion, chopped
2½-3 cups reduced fat (2% milk) cheddar cheese
2 T. butter spread (trans-fat free)
1 egg
¼ cup skim milk
1 cup cooked chicken breast
2 cups All-Bran multi grain crackers, crumbled and divided
black pepper and seasoning salt, to taste

Directions:

Preheat oven to 350. Boil squash and onion until tender. Drain and add cheese and butter spread. Next add egg and milk. Finally stir in chicken, crackers and seasoning, reserving ¼-½ cup of crackers. Once fully blended, top with reserved crushed crackers and bake for 20-30 minutes, or until bubbly.

Friday, August 17, 2007

How Much Caffeine is Too Much?

Imagine this: you're feeling jittery, restless and anxious. Then, your day goes to the dumps when you experience an energy crash and a pounding headache to go with it. Why would you willingly consume something to cause this?

Some of us start the day just short of punching a mocha blast IV in our arm. Many of you are somewhat immune to its effects, while others keep upping the ante until they receive the benefits they desire. The focus use to be centered solely on our morning savior, coffee. Anyone mentions caffeine and your thought process goes directly to everyone’s most popular morning pick-me-up. But now there’s a lot more buzz about the stimulant itself—from studies about how it affects health to new super-octane beverages that pledge to give you a boost when you need it. There are claims that it improves athletic performance and even helps you lose weight. Caffeine has even made the leap to pancake syrup, gum and soap. (It’s absorbed through the skin, according to soap manufacturers.) As products proliferate and the caffeine gauge edges higher, a question begs to be answered: How much caffeine can (or should) we handle?

Say It Ain’t So, Joe!
Caffeine is a nervous system stimulant that occurs naturally in over 60 plants. When ingested, it blocks adenosine, a chemical that slows brain activity. The body then releases adrenaline, which in turn results in alertness and heightened concentration. The effects peak in 30 to 60 minutes, then taper within several hours. Caffeine does not accumulate in any part of the bloodstream or body and is normally excreted within several hours following consumption.

The average adult consumes about 200 milligrams of caffeine daily, while the average child consumes one-quarter of that amount.

Most health care professionals consider 250 to 300 milligrams (equal to about three cups of coffee) to be a moderate daily dose. Go beyond that and you may be shaking in your penny loafers and have trouble concentrating or sleeping. You also could temporarily suffer elevated blood pressure or an irregular heartbeat.

People differ greatly in their sensitivity to caffeine; some individuals can drink several cups of coffee, tea, soft drinks, or energy drinks within an hour and notice no effects, whereas others may feel stimulating effects after one serving.

There’s probably no reason for alarm if you consume moderate amounts of caffeine, though. Research shows that the danger and risks of caffeine seem to be very minimal, even when consumed in somewhat larger amounts. Those with heart disease and high blood pressure should, however, watch and limit their intake, as well as pregnant and lactating women.

A Wired World
During the last decade, the popularity of super-caffeinated energy drinks like Red Bull, Vault and Full Throttle has increased dramatically. According to market statistics, sales grew an enormous 700 percent between 2000 and 2005.

The actual amount of caffeine in energy drinks is generally lower than a weak cup of coffee, but certainly more than the average soft drink. Energy drink manufacturers usually, however, pair the ingredient with substances such as sugar, herbal stimulants (guarana and ginseng) and taurine (an amino acid) for an extra punch and marketing edge.

Though some energy drinks are marketed to athletes, most active, fit adults do not need the extra calories they deliver. And as for additives such as taurine, eating a hard-boiled egg or a handful of nuts will provide you with a better-balanced protein. Energy drinks should generally not be used while exercising as the combination of fluid loss from sweating and the diuretic quality of the caffeine can leave the user feeling dehydrated.

Energy drinks are not necessarily detrimental to your health, but they shouldn't be seen as ‘natural’ alternatives either. Some of the claims they make, like, "improved performance and concentration," can be misleading. If you think of them as highly-caffeinated drinks, you'll have a more accurate picture of what they are and how they affect you.

That’s not to say caffeine can’t enhance performance and alertness. Even small doses have shown to provide these benefits. However, consistent use of caffeine can hamper the beneficial results due to decreased sensitivity.

The Brain Pain
Caffeine has surprisingly been shown to cure and cause headaches. Caffeine and caffeine-containing medications often improve symptoms for persons who are feeling a jackhammer on their head. However, you can also suffer from headaches if you abruptly quit consuming caffeinated products.

During a tension headache (exhibiting by dull, constant pain), blood vessels dilate, meaning they open wider. Caffeine causes the vessels to constrict, or become narrower. This process allows caffeine, sometimes in combination with ibuprofen, acetaminophen or aspirin, to help a headache subside.

Caffeine withdrawal headaches on the other hand are characterized by a throbbing sensation caused by rebound dilation (re-opening) of the blood vessels and generally occur multiple days after consistently high caffeine consumption. To cure or prevent these types of headaches, you may need to adjust your daily caffeine intake.

Switch Your Fix
If you are a constant caffeine drinker and would like to either wean off the addicting stimulant or “re-sensitize” yourself to a lesser dose, controlled research has shown that the maximal nervous system response to caffeine is regained within three weeks of abstinence—with re-sensitization becoming apparent in as little as four days. But don't forget that this may cause withdrawal headaches or other side effects and additionally will require the removal of all caffeine from your diet. (Abstaining from coffee while still chugging soft drinks or energy drinks on a regular basis will unfortunately do little to help you re-sensitize.)

An immediate switch to the same amount of decaffeinated coffee or tea will most likely produce symptoms of caffeine withdrawal—irritability, headache, inability to work effectively, nervousness, restlessness and exhaustion. If you currently drink more than three cups, cut down by a minus 1 cup per day every three or four days until you are down to three cups per day. This will help reduce the symptoms of caffeine withdrawal. While you are cutting down, you can replace one cup of regular coffee with one cup of decaffeinated coffee. Sometimes it is hard to keep track of how many cups of coffee you drink per day, but try and limit yourself to one cup of caffeine-containing coffee per meal. If you want more coffee, switch to decaf.

It may also be helpful to keep track of how much caffeine you regularly consume on a weekly basis to see where and how you need to cut back. Just remember to do-so slowly and be patient with yourself.

Individuals who work alternating schedules sometimes have the problem of needing to adjust their schedules and often their use of caffeinated beverages to stay awake. It may be helpful to eat a protein-rich meal before work to help you stay awake, as meals higher in carbohydrates (with lots of breads, fruits and dairy products) may make you sleepier.

If you're having trouble sleeping, feel like you are consuming too much caffeine or you don't like the effects of caffeine on your body, here are some suggestions for quitting or cutting back:
• Switch to decaffeinated beverages,
or to a mixture of decaffeinated and
regular coffee/tea.
• Reduce the number of caffeinated
drinks you have every day. If you
have coffee in the morning and a
Coke in the afternoon, try skipping
the Coke and replace it with water
or juice.
• Brew tea for a shorter period of
time. The less time you brew it, the
less caffeine it will contain. Try
herbal teas, which usually have none.
• Watch out for soft drinks and energy
drinks that contain additional
caffeine. Unfortunately, this will not
necessarily be listed on the drink label.
• If you are trying to quit and feel
yourself getting a headache, you can
try having a small amount of caffeine
to alleviate the headache. For some
people, this helps keep up the
momentum to quit.
• Know what's in over-the-counter
medications. These can contain large
doses of caffeine, too. This may be
helpful for your headaches, but
may not aid in your caffeine-wean.
• Drink water or non-caffeinated
drinks when you're thirsty. Caffeinated
beverages help hydrate your body
as much as your caffeine-free
alternatives.

Lee T. Murphy, MS-MPH, RD, LDN

FitKnox

Wednesday, August 22, 2007

Friday, August 17, 2007

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