When it comes to protein, chicken is one of the best sources for your diet. Choose white chicken can provide you with a simple way to cut calories and fat, ideal for those on low-cholesterol diets, those who are watching their weight, and those who want to follow a healthy lifestyle.
The trick to keeping it healthy, though, is to be aware of how you cook it. Fried chicken sounds mighty tasty, and it’s a great American classic. But all that oil, bread crumbs, and saturated fat that results isn’t so tasty to your body! In the same way, we all love those cheese sauces or creamy sauces that are featured in many chicken recipes. Unfortunately, those additions add up the calories and the fat counts all too quickly!
One great way to keep it healthy is to start with the basics of white chicken. You can remove the skin from a chicken breast, for example, then bake it and serve with green beans and herbs. Another option is to cook the chicken with the skin on, then take the skin off before serving it. This preserves the juicy flavor while removing the fatty skin before temptation hits!
I like to keep canned white chicken in the house. That way, it’s easy to prepare a quick and healthy lunch or dinner. For example, Tyson has small, 3.25 ounce cans of white chicken. You can take a can to the office, pack up a small salad in tupperware, then when lunchtime rolls around, just pop open the chicken and mix into your salad.
Tyson canned white chicken also is convenient for a family dinner. I sometimes steam a mixture of fresh veggies, such as zucchini, mushrooms, asparagus, and broccoli. Drain, and mix with a light dressing such as garlic wine vinegar mixed with herbs and a teaspoon of olive oil. Top that with canned white chicken, sliced fresh tomatoes, and diced black olives. Delicious!
June 23rd, 2009 by Joanne Eglash | Posted in Cooking Poultry, General, Low Cholesterol Cooking, Low Fat Cooking, Tips | Comments (0)
Ah, the virtues of water….It’s pure, it’s clean, it’s free (well, sort of, depending on your housing situation and your fondness for designer bottled beverages).
They taught us in our high school biology class that our bodies are made up of about sixty to sixty-five percent water, and that water transports nutrients to our bodies’ cells and carries the wastes out. In other words, without water, we’d be rather, ahem, dried up.
Most of us know about the health benefits of drinking eight glasses of water a day – but when it comes to actually doing it, well, that’s another story. If you’re bored with gulping down plain ordinary water, hoist a toast to these drinks:
There are times when drinking those essential glasses of water just gets boring. The other day, just as I was contemplating one of those sugary, caffeine-jazzed frothy beverages at a local café, a friend handed me a bottle of peach-flavored Fruit20. I admit that I was skeptical. Too often, those 0 calorie flavored waters taste like a combination of artificial sweeteners and chemically faked fruit flavor. Not very enticing.
Fruit2O contains absolutely no calories and no sugar, just natural spring water plus flavoring. And oh, such flavors. Give me a cherry flavor and cheer me up; let me grin over the grape, ogle at the orange, purr from the peach Fruit2O, smile at the strawberry Fruit2O, and roar at the Raspberry flavor.
Available in eight different varieties, Fruit 20 truly does taste, as the slogan says, like “Fresh Picked Water.” The natural fruit flavors are so fabulous that I confess I kept checking the label, wondering if they actually DID contain fruit juice! Nope, no sugar, carbs, or calories, just perfectly and naturally flavored water.
For those who like the idea of drinking water with added nutrients, the company just introduced Fruit2O Essentials. This new brand, which comes in six different blends, contains nutrients that equal two servings of fruit in each bottle.
June 18th, 2009 by Joanne Eglash | Posted in Desserts, General, Low Cholesterol Cooking, Low Fat Cooking, Tips, Vegetarian Cooking | Comments (0)
The benefits of fiber in the diet include assisting in keeping insulin and blood sugar at a stable level, which is important because sugar, according to some health experts, may be a carcinogen. In addition, eating foods high in fiber help you to feel satisfied, which means lower risk for overeating and the resulting condition of obesity.
In addition, fiber has been shown to stimulate your body to create substances regulating the development of cells in the lining of the colon. By collecting and holding bile acids, fiber helps the body to get the benefits of bile acids without the negatives. Researchers also report that eating soluble fiber (which is present in a variety of foods, including apples) assists in reducing cholesterol. The benefits of insoluble fiber, which also is in foods such as apples, combined with soluble fiber, include prevention of constipation.
How can you get more fiber in your diet? Be sure to start slowly, rather than adding in too much fiber suddenly. And also check with your own health provider before modifying your diet. If that person approves, try these tips:
- Enjoy oatmeal for breakfast. Buy quick-cooking oatmeal, not instant oatmeal, for the optimal benefits. Mix with cinnamon to add flavor.
- Eat a variety of fresh fruits, such as apples and grapefruit.
- Savor the wealth of nutrients and fiber available in vegetables, from romaine lettuce to zucchini to green beans.
- If you prefer cold cereals, check the ingredients and nutrition label to see how much fiber it contains.
The front of the box and ads for certain products may boast that the product is made with whole grains. But if the amount of whole grains is so small that the fiber per serving is less than 1 gram, it benefits only the manufacturer’s bank account, not your health!
Photo Credit: http://www.flickr.com/photos/nate/359386784/
June 11th, 2009 by Joanne Eglash | Posted in General, Low Cholesterol Cooking, Low Fat Cooking, Tips, Vegetarian Cooking | Comments (0)
Lately, I’ve noticed that a number of products claim to be “pure.” Their ads and marketing campaigns boast that they’re “all natural,” insisting that therefore they are good for you. Well, no. It ain’t necessarily so….
For example, I picked up one of those “all natural” bottles. The ingredients include “pure sugar.” Hello, folks: sugar is sugar, and trying to dupe consumers into thinking that a drink containing sugar is good for you (this particular product’s ad campaign says it’s better for the body than the competition) is false advertising.
What you should look for: products without a long list of chemicals and dyes. If you are watching your weight, eating products high in sugar and/or fat is a path to failure, not success.
An example of what may be helpful: drinking water. If you hate plain water, try squeezing in a wedge of lemon or lime. Alternatively, I sampled the new Dasani essence waters - they contain no sugar, no calories, and pure essence. My favorite: the Black Cherry flavor, which is sweet without being cloying. The other flavors include lime, which has a wake-up flavor. It’s especially good with fresh lime squeezed into it. I also enjoyed the strawberry-kiwi. For those who like exotic flavors, the unusual kiwi taste adds a different tang that mixes nicely with the strawberry.
So here’s a toast: to reading labels carefully! And then buying AFTER you’ve seen the ingredients. Avoid the temptation to purchase a product based on the marketing campaign. Be kind to your body - and it will be kind to you! — by Joanne Eglash
Photo Credit: http://www.flickr.com/photos/porcherie/525215342/
June 4th, 2009 by Joanne Eglash | Posted in Desserts, General, Low Cholesterol Cooking, Low Fat Cooking, Tips | Comments (0)
I try to be virtuous about drinking enough water. But there are times where I long for something other than plain tap water. Recently, I sampled a new bottled beverage called Metromint.
One sip, and I was sold on its invigorating flavor. What’s special about Metromint that impressed me: it’s totally pure. There are no sweeteners, preservatives, or chemicals with unpronounceable names on the label. The product is available in different varieties, all flavored with that soothing taste of mint.
I’m currently completing my master’s degree in holistic nutrition, and I know about the value of mint. For example, it can help your digestive tract, reduce stress, and even ease congestion. And unlike mouthwashes, which typically contain alcohol, Metromint freshens your breath the natural way.
And every flavor of Metromint has zero calories or carbs – great for dieters!
My favorite varieties of Metromint include:
- Cherrymint water, which features real cherry essence and mint. Sweet and full of flavor!
- Orangemint water, which includes orange essence and mint. I live in California, and I can vouch that this version of Metromint really has the flavor of just-picked-from-the-tree oranges.
- Chocolatemint water, which reminds me of those irresistible chocolate-covered peppermint patties. Unlike those candies, though, which are loaded with sugar, Chocolatemint Metromint is sugar-free yet blissfully fragrant with its cocoa essence.
- Peppermint water, the original and purest in mint of the Metromint family. Every so often, I take a 5:30 am spin cycle class at my gym. It’s not easy getting up at 4:15 am, bleary-eyed, getting dressed, making it to the gym, and facing a high-intensity exercise class! BUT: when I experimented with drinking Metromint peppermint water just before and during the class, wheeeee! I was suddenly revitalized, energized, and revved to spin away. Metromint peppermint water definitely is my new gym buddy.
June 3rd, 2009 by Joanne Eglash | Posted in Desserts, General, Low Cholesterol Cooking, Low Fat Cooking, Tips, Vegetarian Cooking | Comments (0)
Just in time for summer, I’ve discovered Skinny Dippers. One word sums up how I feel about these incredibly tasty, satisfying, 0-calorie, 0-carb desserts: bliss!
Whether you’re seeking a light dessert or a sneaky sweet that you can enjoy without guilt, Skinny Dippers are the magic answer!
Currently, the flavors include Tangy Tangerine and Frosty Lemon. All you have to do to prepare them is pop the individually wrapped containers in the freezer, wait for them to get freeze, and then tear or cut off the top.
The tangerine flavor is wonderfully tart, somehow mingling sweet flavors with citrus zing. Zero calories, zero net carbs, zero sugar, and one hundred percent flavor: what’s not to like?!
Let us not forget the lemon flavor (in fact, before I do justice to it, I must jump up and have just one more….).
To envision the full lemon flavor of the Frosty Lemon Skinny Dippers, imagine frozen lemonade on a hot summer day. The difference: lemon Skinny Dippers do not require all that endless preparation.
For example, the last time I tried to prepare frozen lemonade at home, I went out and bought fresh lemons. Then I squeezed them (resulting in getting hit in the eye by an indignant lemon’s squirt of juice!), tried to spoon out the seeds, mixed in real sugar (feeling guilty and envisioning my dentist bill), put them in the freezer to get cold fast, hunted for ice cubes, and discovered someone had used them up. Sigh. So not worth it.
In contrast, Skinny Dippers require no preparation. You just have to freeze them and enjoy them! And oooooh, do I enjoy the pleasure of finally discovering a zero-calorie treat that really does satisfy my sweet tooth.
For me, in fact, they’ve become a healthy addiction! Now, if you’ll excuse me, I hear a Tangy Tangerine Skinny Dipper calling my name….
- by Joanne Eglash
May 30th, 2009 by Joanne Eglash | Posted in Desserts, General, Low Cholesterol Cooking, Low Fat Cooking, Tips, Vegetarian Cooking | Comments (0)
As a child, I absolutely adored and longed for candy. My father, however, was a determined “health nut,” as he called himself. Sugary foods, in particular candy, were NOT allowed in the house.
“They’re bad for you,” he said firmly. Trying to “be good” on holidays like my beloved Halloween, though, was impossible.
I’d sneak some of the candy from my trick-or-treat bag into my jacket pockets, then give the rest to my parents. Upstairs in my room, with the door safely closed, I’d guiltily and greedily gobble down my forbidden sweets.
Today, as an adult, I still crave candy. Spicy gumdrops, malted milk balls, dark chocolate bars, toasted marshmallows squished between graham crackers with milk chocolate melted in between…ah, those delightful delicacies! Unfortunately, as an adult, I know better. My childish ignorance has been replaced by that inner voice that says: “Don’t eat that – you’ll regret it” when I gaze longingly at the candy aisles in the grocery.
Here’s what works for me when it comes to conquering those candy cravings:
- Keep the candy out of the house, especially the big bags full of candy bars that are always on sale. If you don’t buy it, it won’t go into your mouth. And it’s not such a deal when it comes to money if it adds so many pounds to your “bottom line” that you have to buy new clothes.
- Choose substitutes. My favorites include sugar-free chocolate pudding cups, at 60 calories per cup; individually packaged sugar-free chocolate ice cream or fudge bars, and miniature dark chocolate bars. The key: choose ones that are individually wrapped. That way, you can’t fool yourself about a “real” serving.
- Distract yourself with something fun: go for a walk with your dog, call a friend, or head to the bookstore and browse in the magazine aisle.
Photo Credit: http://www.flickr.com/photos/pinkspleen/2031581651/
May 27th, 2009 by Joanne Eglash | Posted in Desserts, General, Low Cholesterol Cooking, Low Fat Cooking, Tips | Comments (0)
You know you should drink 8 glasses of water a day.
Tip: It doesn’t have to be water to qualify. Just make sure that you drink enough liquids that are caffeine-free and non-alcoholic.
Drinking lots of water, though, can become boring. That’s where sugar-free drink mixes can help. The idea: you mix a premeasured serving of a sugar-free drink mix into your glass of water or bottle of water. Voila: a tasty beverage!
Or at least that’s the theory. Too many of the varieties I’ve sampled taste hideously artificial. Sometimes they leave a nasty taste in my mouth. And others just seem to add color to the water without any flavoring at all!
My new food find: Ocean Spray Sugar-free Drink Mixes. One word: yum!!! I poured the pre-measured serving of sugar-free drink mix (in my first trial, it was White Cranberry Peach) into a bottle of water, then re-capped it and shook it. Stuck it in the fridge for about fifteen minutes, then went straight to the gym. One sip, and I yelled “Hurray!” Fortunately, I was in a spin cycle class at the time, and all the other exercisers were yelling their own encouragement to each other, so no one noticed.
I definitely noticed, though: my thirst was quenched in the most delicious way you can imagine! One serving has just five calories and a full day’s quota of vitamin C. What’s not to like?
The other flavors available include cranberry grape, cranberry lemonade, cranberry pomegranate, cranberry, and ruby red. Thus far, cranberry and the cranberry peach rank as my top two favorites. Drink on!
– by Joanne Eglash
Photo Credit: Alykat on Flickr
May 26th, 2009 by Joanne Eglash | Posted in General, Low Cholesterol Cooking, Low Fat Cooking, Tips | Comments (0)
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