Health News
By Dr. Madelyn Fernstrom
In my book, there are no bad foods, just bad portions. You?re not a nutritional slacker if you enjoy flavorful, high-fat foods or other favorites. You can learn some strategies to include them in a healthy diet ? and avoid deprivation.
Check out some of my favorites and smart ways to incorporate them into your eating routine.
Cheese: While loaded with saturated fat and calories, cheese is hugely flavorful and a little goes a long way. Think of cheese as a condiment, and you?re off to a good start. Grate a tablespoon or two of a hard cheese like parmesan or sharp cheddar to top salads, pasta, or veggies; or try some packaged shredded versions. And consider reduced-fat versions for loads of flavor with less fat.
Pasta: One cup of cooked pasta is only 200 calories ? a serving size many people find skimpy. Swap out white pasta for 100% whole wheat (the calories are the same), and the boost of fiber will keep you fuller longer. Add a cup of cooked veggies to bulk up your serving size. Top with a low-fat red sauce (skip those creamy ones!).
Potatoes: At 100 calories for a baseball-sized potato, white and ?sweet? versions are packed with fiber, vitamins, and potassium. It?s the toppings ? butter, bacon, sour cream ? that add the calories. Top your potato with some chopped chives and a sprinkle of salt and pepper. Or try a little butter spray.
Red Meat: While marbled, fatty cuts of red meat are linked with heart disease, there are 20+ cuts of beef that are lean and loaded with protein, iron, and other nutrients. Look for cuts like ?loin? and ?round?; one of my favorites is flank steak. Or try pork tenderloin, another cut as lean as a chicken breast!
What other favorites do you have ? and how do you include them into a healthy diet?
- Legalize Your Trigger Foods
by Dr. Madelyn Fernstrom Do you have some favorite foods that taste so good they should be ?illegal?? It?s time to tweak those foods with some fresh ideas of how to enjoy them, without guilt, and benefit both your health and your waistline! Here are few...
- Potatoes Are Bashed!
by Dr. Madelyn Fernstrom No, it?s not a typo ? I didn?t mean potatoes are mashed! Potatoes, yet again, are under fire. The USDA has recently recommended that potatoes should be OFF the school lunch menus ? and join a list of other ?limited? starchy vegetables...
- Shepherd's Pie
MASH TOPPING: 3 cups cubed daikon OR 1 medium head cauliflower 2 cups broth 1 TBS cream cheese, softened 1/4 cup grated Parmesan 1/2 tsp minced garlic 1/8 tsp straight chicken base or bullion (watch for MSG) 1/8 tsp freshly ground pepper 1/2 tsp chopped...
- Eggplant "mac" N Cheese
Here is a yummy way to get your veggies! CHEESE SAUCE: 1/4 cup butter 3 TBS Cream Cheese 1/4 cup beef/chicken broth 1 cup sharp cheddar cheese, shredded 1/4 cup Parmesan cheese, shredded Sea salt and pepper (to taste) In a saucepan, melt butter over...
- Pasta
CRAVING PASTA??? Have you tried Shirataki Konjac Noodles. They are mostly composed of a dietary fiber called glucomannan and contain very few calories and carbohydrates (sometimes even zero). They do not have much flavor by themselves, but absorb flavors...
Health News
?Bad? Foods That Are Good for You
By Dr. Madelyn Fernstrom
In my book, there are no bad foods, just bad portions. You?re not a nutritional slacker if you enjoy flavorful, high-fat foods or other favorites. You can learn some strategies to include them in a healthy diet ? and avoid deprivation.
Check out some of my favorites and smart ways to incorporate them into your eating routine.
Cheese: While loaded with saturated fat and calories, cheese is hugely flavorful and a little goes a long way. Think of cheese as a condiment, and you?re off to a good start. Grate a tablespoon or two of a hard cheese like parmesan or sharp cheddar to top salads, pasta, or veggies; or try some packaged shredded versions. And consider reduced-fat versions for loads of flavor with less fat.Pasta: One cup of cooked pasta is only 200 calories ? a serving size many people find skimpy. Swap out white pasta for 100% whole wheat (the calories are the same), and the boost of fiber will keep you fuller longer. Add a cup of cooked veggies to bulk up your serving size. Top with a low-fat red sauce (skip those creamy ones!).
Potatoes: At 100 calories for a baseball-sized potato, white and ?sweet? versions are packed with fiber, vitamins, and potassium. It?s the toppings ? butter, bacon, sour cream ? that add the calories. Top your potato with some chopped chives and a sprinkle of salt and pepper. Or try a little butter spray.
Red Meat: While marbled, fatty cuts of red meat are linked with heart disease, there are 20+ cuts of beef that are lean and loaded with protein, iron, and other nutrients. Look for cuts like ?loin? and ?round?; one of my favorites is flank steak. Or try pork tenderloin, another cut as lean as a chicken breast!
What other favorites do you have ? and how do you include them into a healthy diet?
- Legalize Your Trigger Foods
by Dr. Madelyn Fernstrom Do you have some favorite foods that taste so good they should be ?illegal?? It?s time to tweak those foods with some fresh ideas of how to enjoy them, without guilt, and benefit both your health and your waistline! Here are few...
- Potatoes Are Bashed!
by Dr. Madelyn Fernstrom No, it?s not a typo ? I didn?t mean potatoes are mashed! Potatoes, yet again, are under fire. The USDA has recently recommended that potatoes should be OFF the school lunch menus ? and join a list of other ?limited? starchy vegetables...
- Shepherd's Pie
MASH TOPPING: 3 cups cubed daikon OR 1 medium head cauliflower 2 cups broth 1 TBS cream cheese, softened 1/4 cup grated Parmesan 1/2 tsp minced garlic 1/8 tsp straight chicken base or bullion (watch for MSG) 1/8 tsp freshly ground pepper 1/2 tsp chopped...
- Eggplant "mac" N Cheese
Here is a yummy way to get your veggies! CHEESE SAUCE: 1/4 cup butter 3 TBS Cream Cheese 1/4 cup beef/chicken broth 1 cup sharp cheddar cheese, shredded 1/4 cup Parmesan cheese, shredded Sea salt and pepper (to taste) In a saucepan, melt butter over...
- Pasta
CRAVING PASTA??? Have you tried Shirataki Konjac Noodles. They are mostly composed of a dietary fiber called glucomannan and contain very few calories and carbohydrates (sometimes even zero). They do not have much flavor by themselves, but absorb flavors...