Healthy Take on a Coastal Classic: Crab Cakes and Spicy Mustard Sauce

Celebrate the last couple weeks of summer with crab cakes that won’t break the bank — or your diet. Rather than ordering expensive, high-fat crab cakes at a restaurant, you can save money and make this healthier version at home.

The recipe uses panko breadcrumbs to provide a crispy but airy outer texture. You can also use light mayonnaise to reduce the fat content.
So, enjoy this healthy, flavorful and economical coastal classic before summer officially sets sail.

Nutritional Information 
Amount per serving

• Calories: 404
• Fat: 23.7 g
• Saturated fat: 3.1 g
• Monounsaturated fat: 13.5 g
• Polyunsaturated fat: 5.4 g
• Protein: 2 g
• Carbohydrate: 16.3 g
• Fiber: 1.2 g
• Cholesterol: 219 mg
• Iron: 1.6 mg
• Sodium: 670 mg
• Calcium: 149 mg

Ingredients
Crab cakes

• 1/3 cup red bell pepper, chopped
• 2 tablespoons mayonnaise
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper, freshly ground
• 2 green onions, chopped
• 1 large egg, lightly beaten
• 1 large egg yolk, lightly beaten
• 1 1/3 cups panko (Japanese breadcrumbs), divided
• 1 pound lump crabmeat, drained and shell pieces removed
• 2 tablespoons olive oil, divided

Sauce

• 2 tablespoons mayonnaise
• 2 tablespoons reduced-fat sour cream
• 2 teaspoons fresh parsley, chopped
• 2 teaspoons Dijon mustard
• 1 teaspoon white wine vinegar
• 1/8 teaspoon red pepper, ground

Preparation

1. Combine the first seven ingredients. 
2. Add 1/3 cup panko and crab; toss gently.
3. Divide crab mixture into eight equal portions; shape each into a 3/4-inch-thick patty. Place remaining panko in a shallow dish. Gently dredge patties in panko.
4. Heat a large skillet over medium-high heat. Add one tablespoon of oil to pan. Add four crab cakes to pan; cook for four minutes on each side. Remove from pan; keep warm. Repeat procedure with remaining oil and crab cakes.
5. Combine remaining ingredients; serve with crab cakes.

This recipe is courtesy of Vanessa Pruett, Cooking Light (September 2011).

reade more... Résuméabuiyad

Unhealthy “Health” Food

Rebecca Dilks, RD, LDN, research coordinator at the Center for Weight and Eating Disorders and member of the Penn Metabolic and Bariatric Surgery team, and Casey Siegel provide tips for avoiding misleading health claims and being your own healthy food judge.
 

Just because the package or ad claims that a food is “healthy” does not necessarily mean that it is. More and more, food marketers are using healthy as a marketing technique to promote foods that by most people’s definitions do not actually qualify as healthy.

Don’t fall into the food marketing health trap: Next time you are the grocery store, check the nutrition label and ask yourself the following three questions to make sure the food qualifies as healthy health food.  

1. Does it contain too much sugar?
When food manufacturers reduce the fat content in foods, they often sacrifice flavor too. To compensate, many food manufacturers add sugar.
 
Further complicating matters, the sugar listing on nutrition labels groups all sugar together, which can be deceiving. In general, try to stay away from added sugar as much as possible. The American Heart Association recommends women consume no more than 100 calories (6 teaspoons or 24 grams) of added sugar per day and men consume no more than 150 calories (9 teaspoons or 36 grams).

Fruit juices, fruit cups, granola bars and energy drinks all contain added sugar, significantly increasing the calorie content. Try fresh fruit or flavored seltzer to avoid extra sugar without skimping on flavor.

2. Does it contain too much sodium?
Food can be loaded with sodium even if it does not have that traditional salty taste. That is why you must check the sodium content on the nutrition label. Don’t assume a food’s salt content meets the healthy food requirement. Stick to foods that contain less than 140 milligrams of sodium per serving.

For example, fat-free cottage cheese, which does contain healthy nutrients like calcium, also contains 400 milligrams of sodium per four ounce serving.

3. Does it contain healthy nutrients?
Food manufacturers are onto the growing healthy diet trend and have started making snacks in healthier portion sizes than ever before. But while many of these foods have reduced calories and fat, they also fall short on healthy nutrients like fiber or protein.

Instead of reaching for a pre-packaged, manufactured snack, try opting for all natural low-calorie and low-fat snacks that also offer important nutritional benefits, like fruits and veggies.

Check out this “buyers beware” list of foods that are commonly marketed as healthy despite questionable nutritional contents:

• Bran muffins: Some may be high in fiber, but many are loaded with calories due to excessively large portion sizes.
• Trail mix and granola: These products tend to come in small portion sizes that are loaded with calories and fat. Get more bang for your buck by snacking on low-calorie, nutrient-rich foods like fresh fruits and vegetables.  
• Tuna salad: Don’t be fooled by the word “salad.” Tuna fish alone is a great choice for lean protein and omega-3 fatty acids, but by adding mayonnaise to make tuna salad you also add lots of calories and fat.  
• Dried fruit: Dried fruit contains healthy nutrients such as fiber, but it also contains large amounts of sugar. Stick with fresh fruit for all the same nutrients but with less sugar. 
• Veggie chips: These chips may have some “veggie” ingredients, but most brands do not contain whole vegetables.  

There are many food claims out there masquerading as healthy despite a lack of nutritional facts to back them up, so you be the judge. Use the nutrition label to determine which foods actually qualify as healthy by your standards, not the food marketers.

Rebecca Dilks RD, LDN
Center for Weight and Eating Disorders
University of Pennsylvania Perelman School of Medicine

Casey Siegel, University Of Pennsylvania, Class of 2012
Biological Basis of Behavior/Nutrition minor

reade more... Résuméabuiyad

The Perfect Summer Meal: Arugula, Grape and Sunflower Seed Salad

A refreshing salad can be a perfect meal on hot summer day. To top it off, this recipe combines a variety of healthy ingredients, so the delicious salad also provides the important nutrients your body needs. 

With antioxidants from the grapes, healthy fats and vitamin E from the sunflower seeds and oil, folate and vitamin A from the arugula, it’s hard to beat the nutrition profile on this summer salad.

You can also try topping the salad with a protein like salmon or tuna to make a well-balanced dinner entree.

Nutritional Information:
Amount per serving 

• Calories: 81 
• Calories from fat: 34% 
• Fat: 3.1 g 
• Saturated fat: 0.3 g 
• Monounsaturated fat: 0.5 g 
• Polyunsaturated fat: 2 g 
• Protein: 1.6 g 
• Carbohydrate: 13.1 g 
• Fiber: 1.2 g 
• Cholesterol: 0.0 mg 
• Iron: 0.7 mg 
• Sodium: 124 mg 
• Calcium: 47 mg 

Ingredients:

• 3 tablespoons red wine vinegar 
• 1 teaspoon honey 
• 1 teaspoon maple syrup 
• 1/2 teaspoon stone-ground mustard 
• 2 teaspoons grapeseed or olive oil 
• 7 cups loosely packed baby arugula 
• 2 cups red grapes, halved 
• 2 tablespoons toasted sunflower seed kernels 
• 1 teaspoon chopped fresh thyme 
• 1/4 teaspoon salt 
• 1/4 teaspoon freshly ground black pepper 

Preparation:

1. Combine vinegar, honey, syrup and mustard in a small bowl. Gradually add oil, stirring with a whisk.
2. Combine arugula, grapes, seeds and thyme in a large bowl. Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat.

The recipe is courtesy of Maureen Callahan, Cooking Light (May 2008). 

reade more... Résuméabuiyad

Lose Weight and Eat Ice Cream? The Real Scoop on the Summertime Staple

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains how to incorporate ice cream into a healthy diet. 


Whether you prefer chocolate, vanilla or a specialty flavor like mint chocolate chip, nothing screams summer like a delicious ice cream cone.

Well, get out your scooper, folks, because ice cream is no longer on the "do not eat" list for people trying to lose weight.

While ice cream can be loaded with calories, saturated fat and sugar, a variety of reduced-fat and light options are now available, which means you can enjoy this summertime treat without sabotaging your diet.

It's easy to go overboard once you start eating ice cream. To prevent overeating, use a small spoon to savor every bite and scoop your ice cream into a bowl instead of eating directly from the container. Another option is to purchase individually packaged treats like ice cream sandwiches or ice cream bars.

Always remember to check out the nutrition label before you dig into your ice cream treat. Even some ice cream varieties with the label "light" can be deceiving, which underscores the importance of reading the nutrition facts. Stick to nutrition labels that follow these guidelines:

• 120 calories or less
• 4 grams of total fat or less
• 3 grams of saturated fat or less
• 15 grams of sugar or less (equal to approximately 3 teaspoons of table sugar)

These are examples of healthy ice cream choices:

• Breyers^® Double Churned light ice cream
• Edy's^® fat free frozen yogurt or Slow Churned light ice cream
• Turkey Hill^® fat free frozen yogurt
• Whole Fruit^® no sugar added sorbet
• Skinny Cow^® low fat fudge bars or ice cream sandwiches
• Healthy Choice^® fudge bars
• Rice Dream^® frozen yogurt

- Cara Stewart, RD, LDN

reade more... Résuméabuiyad

Healthy Mexican Cuisine: Black Bean and Cheese Enchiladas with Ranchero Sauce

This recipe for enchiladas combines various traditional Mexican flavors into one exceptionally delicious and healthy dish. Black beans provide protein, fiber, folic acid and magnesium, while the corn tortillas, chiles and cheese add crave-worthy Mexican taste.

So get cooking and thank your South of the Border neighbors for this delicious dish!

Nutritional Information:
Amount per serving

• Calories: 302
• Fat: 12.9 g
• Saturated fat: 5.3 g
• Monounsaturated fat: 3.9 g
• Polyunsaturated fat: 1.3 g
• Protein: 17.3 g
• Carbohydrate: 36.1 g
• Fiber: 6.4 g
• Cholesterol: 32 mg
• Iron: 1.7 mg
• Sodium: 574 mg
• Calcium: 426 mg

Ingredients:

• 2 dried ancho chiles, stemmed and seeded
• 2 cups water
• 2 teaspoons olive oil
• 1 cup yellow onion, chopped
• 5 garlic cloves, sliced
• 1/4 teaspoon kosher salt
• 2 cups organic vegetable broth
• 2 tablespoons fresh oregano, chopped
• 2 tablespoons no-salt-added tomato paste
• 1/2 teaspoon cumin, ground
• 1 tablespoon fresh lime juice
• 1/8 teaspoon red pepper, ground
• 1 (15-ounce) can black beans, rinsed and drained
• 2 cups (8 ounces) reduced-fat Mexican-4-cheese-blend, divided and pre-shredded
• 3 green onions, divided and thinly sliced
• Cooking spray
• 12 (6-inch) corn tortillas
• 6 tablespoons light sour cream

Preparation:

1. Preheat oven to 400 degrees.
2. Combine chiles and 2 cups water in a saucepan; bring to a boil, reduce heat and simmer for 5 minutes. Remove from heat; let stand for 5 minutes. Drain chiles in a colander over a bowl, reserving 1 cup cooking liquid.
3. Heat oil in a medium saucepan over high heat. Add onion; sauté for 1 minute. Reduce heat to medium; add garlic and salt. Cook for 5 minutes or until golden, stirring occasionally. Add broth and next 3 ingredients (through cumin); cook for 8 minutes or until thickened, stirring occasionally.
4. Pour onion mixture into a blender; add chiles and reserved liquid. Remove center piece of blender lid to allow steam to escape; secure lid on blender. Place a clean towel over opening in lid. Blend until smooth; stir in lime juice and red pepper.
5. Combine the beans, 1 cup of cheese and half of the green onions in a bowl. Spread 1/2 cup of sauce in the bottom of a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. 
6. Warm tortillas according to package directions. 
7. Spoon 3 tablespoons bean mixture down center of each tortilla; roll up. 
8. Place seam-side down in prepared dish. 
9. Pour remaining sauce over filled tortillas. Top with the remaining cheese. Bake at 400 degrees for 15 minutes or until lightly browned. Sprinkle with remaining green onions; serve with sour cream.

Total preparation time, one hour and 10 minutes. Hands-on time is 55 minutes. 

This recipe is provided courtesy of David Bonom, Cooking Light (October 2011).

reade more... Résuméabuiyad

Ready To Go Nuts? 6 Tips for Adding Nuts to a Healthy Diet

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the health benefits of nuts and provides tips for incorporating them in a healthy diet. 

They say good things come in small packages and nuts are no exception. Filled with protein, fiber, phytonutrients and antioxidants, nuts pack lots of good things into a small, convenient and healthy package. They keep you satisfied, help curb unintended grazing and have powerful cancer-fighting properties.

Previously shunned by healthy dieters because of their high fat content, it turns out that nuts actually contain heart-healthy mono- and poly-unsaturated fat, which has been shown to lower LDL or “bad” cholesterol levels.

In addition to being healthy, nuts are inexpensive and have a long shelf-life, which makes them perfect for throwing in your purse or briefcase when you’re on the go.

Before going nuts with nuts, check out the following tips to incorporating them into a healthy diet:

Control portions
Nuts are high in calories, so moderation is key. Limit serving size to one to two ounces per day. 

Use nuts as a substitute
Instead of simply adding nuts to your diet, use them to replace foods that are high in saturated fats like meat, or contain empty calories.

Always read the nutrition label
Look for items with nutrition labels that say “dry-roasted” or “raw” and avoid those that just say “roasted.” Roasted nuts often contain added oils. Also, choose unsalted nut varieties.

Love the nutty flavor? Try nut butters
There are a variety of nut butter options available today including peanut, almond and cashew. Before making your purchase, make sure the nut butter does not include added ingredients like sugar or hydrogenated fat.

Store properly 
If you’re buying a large bag of nuts, store them in the freezer for maximum freshness and to aid in portion control.

Chop or grind nuts as an add-in or topping
Add nuts to yogurt, oatmeal, salad or stir-fry to infuse them with the nutty flavor while keeping portions in check. You can also mix nuts with herbs to use as a crunchy coating for fish or chicken. Sound good? Check out this healthy recipe for almond encrusted tilapia.


- Cara Stewart, RD, LDN

reade more... Résuméabuiyad

Healthy Barbecue Recipe: Grilled Lemon-Basil Tofu Burgers

Nothing says summer like a barbecue. And the best part? You don’t have to break your diet to enjoy a good meal.

The next time you decide to barbecue, choose a healthy alternative to high-calorie and high-fat beef burgers or hot dogs. These crispy, marinated tofu slices topped with olive and garlic mayonnaise are delicious, quick and healthy– and it keeps you on track for achieving your weight-loss goals.

Nutritional Information:
Amount per serving

• Calories: 276
• Calories from fat: 37 percent
• Fat: 11.3 g
• Saturated fat: 1.9 g
• Monounsaturated fat: 5.7 g
• Polyunsaturated fat: 2.2 g
• Protein: 10.5 g
• Carbohydrate: 34.5 g Fiber: 1.5 g
• Cholesterol: 5 mg
• Iron: 2.4 mg
• Sodium: 743 mg
• Calcium: 101 mg

Ingredients:

• 1/3 cup finely chopped fresh basil
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 2 teaspoons grated lemon rind
• 1/4 cup fresh lemon juice
• 1 tablespoon extra virgin olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 garlic cloves, minced and divided
• 1 pound firm or extra firm tofu, drained
• Cooking spray
• 1/3 cup finely chopped, pitted kalamata olives
• 3 tablespoons reduced-fat sour cream
• 3 tablespoons light mayonnaise
• 6 (1 ½ ounce) hamburger buns
• 6 (1/4 inch-thick) slices tomato
• 1 cup trimmed watercress

Preparation:

1. Combine first 8 ingredients and 3 garlic cloves in a small bowl.
2. Cut tofu crosswise into 6 slices. Pat each square dry with paper towels.
3. Place tofu slices on a jelly-roll pan. Brush both sides with lemon juice mixture; reserve remaining juice mixture. Let tofu stand for an hour. 
4. Prepare grill. 
5. Place tofu slices on grill rack coated with cooking spray; grill for 3 minutes on each side then brush with the reserved juice mixture. 
6. Combine remaining minced garlic clove, chopped olives, sour cream and mayonnaise in a small bowl; stir well. Spread about 1 1/2 tablespoons mayonnaise mixture over bottom half of each hamburger bun; top each with a tofu slice, a tomato slice, about 2 tablespoons watercress and top half of bun.

This recipe is courtesy of Lorrie Hulston Corvin, Cooking Light (August 2006).

reade more... Résuméabuiyad

A Guide for Making Healthy Fast-Food Choices

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, provides a guide for how to make a fast-food meal as healthy as possible.

There’s no denying that preparing food in your own kitchen is the easiest way to lose weight. When you cook at home, you control exactly what goes into your meals and you can stick to pre-planned portion sizes.

But the reality is that eating at home isn’t always possible. Whether you’re tight on time, out of groceries or just not in the mood to cook, it is possible to maintain a healthy diet while occasionally eating fast food.

This guide helps you make the healthiest possible fast-food choices.

Choose:

• Salads
• Grilled chicken sandwiches
• Open-faced sandwiches
• Chili, bean and broth soups
• Water or other unsweetened beverages 

Avoid:

• Fries
• Chips
• Cream soups
• Sugar-sweetened soft drinks
• Fried, crispy or crunchy sandwiches
• Upsized meals
• Double meat
• Bacon

You should also feel comfortable making special requests. You can modify many fast-food meals to reduce the calories or fat as well as increase the healthy nutrients.

Here are some examples of healthy special requests.

Ask for:

• Light salad dressing
• Hold the mayo or other special sauces
• Whole wheat bun
• Hold the cheese
• Grilled not fried
• Extra vegetables on sandwich
• Fruit on the side

While it is possible to incorporate fast food into a healthy diet, it is important to remember that fast-food meals must be an occasional occurrence and not a staple of your diet.

Also, keep your eyes peeled for new, healthy options on fast-food menus. More people are becoming interested in weight loss and healthy eating, and restaurants are paying attention. Healthy items like yogurt, veggie burgers and fruit are appearing on menus around the country, giving you more options for healthy food choices than ever before.

- Cara Stewart, RD, LDN

reade more... Résuméabuiyad

Crispy, Crave-worthy and Low-Calorie: Kale Chips Recipe

You know those days when carrots or low-fat yogurt just won’t cut it and you need a snack with a satisfying crunch? Fear not, there’s no need to resort to potato chips. Instead, try this recipe for kale chips. They’re low-calorie, filled with powerful antioxidants, a good source of calcium, fiber and vitamins A and C and they’re oven-baked, not fried. Sound too good to be true? Give them a try and you’ll be raving, too.

Ingredients:

• One bunch of kale, any type, rinsed and dried
• 2 to 3 tsp olive oil
• Salt or soy sauce, to taste
• Seasonings of choice - try chili flakes, paprika, garlic powder or Parmesan cheese*

Directions:

1. Preheat oven to 375 degrees.
2. Remove the kale leaves from the tough end and inner stems. Cut longer leaves in half or bite-size pieces. 
3. Place kale pieces in large bowl and toss in about 1 teaspoon of olive oil. The kale leaves only need to be lightly coated with oil. Too much oil makes the chips limp and greasy. If more oil is needed, add about 1 teaspoon at a time. Sprinkle in salt or soy sauce and seasonings of choice.
4. Put the kale pieces in a single layer in a baking sheet lined with parchment paper for easier cleaning. 
5. Bake for 12-15 minutes or until crisp.  Toss halfway through for more even baking. Watch carefully as they can burn easily.

Nutrition Information: Amount per serving

• Calories: 47
• Total Fat: 1.5 g
• Total Carbohydrate: 6 g
• Protein: 2 g
• Fiber: 2 g

This recipe yields 10 servings (5 large chips).

*Adding Parmesan cheese increases calorie and fat content.

reade more... Résuméabuiyad

Struggling to Lose Weight? SuperTracker to the Rescue!

Karen Buzby RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, introduces a new online weight management tool to help people achieve and maintain their weight loss goals.
You have probably heard before that weight loss is a matter of eating less and exercising more. Easier said than done – right? Anyone who has attempted to diet knows that translating healthy lifestyle advice to practical changes isn’t always so simple or straightforward.

SuperTracker is a new online tool that can help you plan, calculate and record caloric intake and physical activity, making weight loss easier than ever before. As part of the U.S. Department of Agriculture’s MyPlate program, SuperTracker is user friendly, interactive and contains a wealth of information to help you make smart choices about food and exercise. And it’s free.

Key features of SuperTracker include:

Daily calorie limit - Calculated based on height, weight and personal weight loss goals.

Food tracker - Record food items and portion size from an extensive database in an electronic food diary to review eating patterns and calorie balances each day.

Food group targets and graphs – Provides recommendations about number of servings from each food group based on a person’s daily caloric allowance. It also graphs food choices to show how dietary choices measure up to goals.

Personalized nutrient report – Customized reports of individuals’ average carbohydrate, protein, fat, vitamin and mineral intake. Helps identify which foods to eat more of and which to cut back on.

Physical activity tracker – Compares weekly physical activity totals to pre-set targets for moderate-intense and muscle-strengthening exercise.

Virtual healthy lifestyle coach – Advice, inspiration and support from a virtual coach helps people stay motivated and reach their weight loss goals.

Don’t wait another day. Start tracking your diet and activity goals with the SuperTracker today! 

- Karen Buzby, RD, LDN

reade more... Résuméabuiyad

Shape Up Your Plate in Honor of National Nutrition Month

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses a new government-sponsored program to encourage better food choices and provide tips for eating healthy.
March is National Nutrition Month and the Academy of Nutrition and Dietetics is providing you the information you need to achieve a healthier lifestyle. But even after you make the commitment to eating healthy, figuring out how to achieve that on a meal-to-meal basis can be tough and confusing. The U.S. Department of Agriculture has developed a program to help.

MyPlate is an online resource that provides dietary advice based on the 2010 Dietary Guidelines for Americans. Unlike other diet guides, MyPlate uses an actual place setting to visually illustrate a healthy meal made up of all the major food groups. That means no more confusion about how to translate dietary advice to an actual meal and no more guessing about portion size.

Follow these tips to get your plate in shape*:

Balance calories
If you’re unsure how many calories you need to manage your weight, there’s no need to guess! Go to www.ChooseMyPlate.gov to find out your daily caloric needs. MyPlate provides the recommended number of daily servings from each food group to help you make smart and healthy dietary choices.

Enjoy your food, but eat less
Take your time to eat and pay attention to feelings of fullness.

Avoid oversized portions
Use smaller plates to encourage smaller portions. When eating out, opt to share a meal or take home part of the serving.

Fill up on nutrient-rich foods
Make vegetables, fruit, whole grains and low-fat dairy products staples in your diet. They’re high in nutrients and vitamins and low in fat, making them ideal food choices for good health. In fact, experts recommend covering half your plate with fruits and vegetables and ensuring that half your grains are whole grains.

Always choose low- or non-fat milk
By choosing fat-free or 1 percent low-fat milk, you cut calories and fat without losing the flavor or important nutrients like calcium and vitamin D.

Curtail your sweet tooth
There’s no doubt that sweet foods and beverages are both tasty and addicting, but they’re also high in fat, sugar and salt. Eat them only occasionally and in small quantities to satisfy your sweet tooth without compromising your healthy diet. One easy way to do this is by replacing sugar beverages with water and unsweetened drinks. 

Pay attention to sodium
You might be surprised by the sodium content in everyday foods. Before making a food selection, read the nutrition facts label and stick to foods that are low in sodium to help promote cardiovascular health.

For more information, visit the MyPlate website. 

- Karen Buzby, RD, LDN

*USDA, Center for Nutrition Policy and Promotion, DG Tip Sheet No. 1, June 2011.

reade more... Résuméabuiyad

Flavorful, Healthy Almond-Crusted Tilapia

Tilapia is a good source of lean protein. In fact, the 2010 Dietary Guidelines for Americans recommend eating eight ounces of fish each week to help prevent cardiovascular disease. The best part? This rich, nutty-flavored recipe tastes delicious and its three easy steps takes just minutes to prepare.

Ingredients:

• 1/4 cup whole natural almonds
• 2 tablespoons dry breadcrumbs
• 1 teaspoon salt-free garlic and herb seasoning blend (such as Mrs. Dash)
• 1/8 teaspoon freshly ground black pepper
• 1 tablespoon canola oil
• 1 tablespoon Dijon mustard
• 2 (6-ounce) tilapia fillets
• Chopped fresh parsley (optional)

Preparation:

1. Place first four ingredients in a blender or food processor; process 45 seconds or until finely ground. Transfer crumb mixture into a shallow dish.
2. Heat oil in a large nonstick skillet over medium heat. Brush mustard over both sides of fillets; dredge in crumb mixture. 
3. Add fish to pan; cook for three minutes on each side or until fish flakes easily when tested with a fork. Sprinkle with parsley if desired.

Nutritional Information
Amount per serving

• Calories: 367
• Calories from fat: 47 percent
• Fat: 19 g
• Saturated fat: 2.1 g
• Monounsaturated fat: 10.6 g
• Polyunsaturated fat: 4.8 g
• Protein: 38.9 g
• Carbohydrate: 9.9 g
• Fiber: 2.5 g Cholesterol: 85 mg
• Iron: 1.3 mg
• Sodium: 321 mg
• Calcium: 28 mg

Total preparation and cooking time is 11 minutes.

This recipe is courtesy of Cooking Light Fresh Food Fast, Oxmoor House (2009).

reade more... Résuméabuiyad

Healthy Bites for People on the Go: Meal and Snack Bars

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the nutritional value of meal and snack bars and provides a guide for making healthy selections. 

It can be hard to fit healthy eating into a busy lifestyle. Between work, family, social obligations and more, sometimes it feels like there’s not enough time to prepare or sit down for a healthy, balanced or home-cooked meal.

But a shortage of time does not mean you have to sacrifice your commitment to healthy eating!

In fact, snack and meal replacement bars are perfect items to stock up on for those moments when you’re strapped for time and need a healthy bite to eat. They are easy, convenient, portable and if you make smart choices, they can be healthy, too.

From breakfast bars to granola bars to energy bars and protein bars, it’s hard to know which variety is the best, most healthful choice. The wide variety of bars on the market can make selection overwhelming and it doesn’t help that many bars masquerade as healthy despite being packed with sugar and fat.

Use this guide to find a healthy snack or meal replacement bar for the next time your stomach is grumbling but you’re on the way out the door.

Meal Replacement Bars
These bars are ideal when you’re in a rush and otherwise would skip a meal. Look for the following nutritional requirements per serving when making a selection:

• 200 to 300 calories
• At least 15 grams of protein
• At least 5 grams of fiber
• Less than 20 grams of sugar (Less than 10 grams of sugar for people who had gastric bypass surgery)
• Less than 10 grams of total fat
• Less than 2.5 grams of saturated fat

Snack Bars
Snack bars are great for quenching hunger between meals or as fuel before a workout. Make sure that your snack bar contains the following nutritional requirements per serving:

• 150 to 200 calories
• At least 5 grams of protein
• At least 3 grams of fiber
• Less than 15 grams of sugar
• Less than 7 grams of total fat
• Less than 2 grams of saturated fat

These general considerations are helpful to keep in mind when deciding which meal or snack bars to purchase:

• Bars that are low in carbohydrates are generally low in fiber or high in fat, especially saturated fat. Be careful that you’re not trading one unhealthy nutrient for another.
• Some bars, especially those that are low in sugar and carbohydrates, contain sugar alcohols, which can cause bloating, gas and diarrhea.  
• Bars that contain fruit naturally have more sugar. With fruit bars, you can be more flexible with the sugar content per serving.
• Pay attention to flavor and consistency. Make sure that you actually enjoy the taste of the bar!

Snack and meal bars made specifically for people who have had bariatric surgery are available on the following websites:

• BariatricAdvantage.com
• BariatricChoice.com
• BariatricEating.com
• DoctorsBestWeightLoss.com

- Cara Stewart, RD, LDN

reade more... Résuméabuiyad

Buon Appetito: Eggplant Parmesan – the healthy way

An Italian favorite, Eggplant Parmesan is typically made with fried eggplant and loads of high-fat cheese – a dieter’s nightmare! But there are ways to modify the recipe so it fits into your healthy diet. To reduce the calories, fat and sodium while retaining the flavor, try this healthy recipe for Eggplant Parmesan.

Ingredients:
Eggplant

• 2 large eggs, lightly beaten
• 1 tablespoon water
• 2 cups whole-wheat panko (Japanese breadcrumbs)
• 1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
• 2 (1 pound) eggplants, peeled and cut crosswise into ½-inch slices
• Cooking spray

Filling

• 1/2 cup torn fresh basil
• 1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
• 1/2 teaspoon crushed red pepper
• 1 1/2 teaspoons minced garlic
• 1/4 teaspoon salt
• 1 (16 ounce) container part-skim ricotta cheese
• 1 large egg, lightly beaten
• 1 (24 ounce) jar premium pasta sauce
• 1/4 teaspoon salt
• 8 ounces thinly sliced mozzarella cheese
• 3/4 cup (3 ounces) finely grated fontina cheese

Preparation:

1. Preheat oven to 375 degrees.
2. Eggplant: Combine 2 eggs and 1 tablespoon of water in a shallow dish. Combine panko and 1/4 cup Parmigiano-Reggiano in a second shallow dish. Dip eggplant in egg mixture; dredge in panko mixture, pressing gently to adhere and shaking off excess. Place eggplant slices 1 inch apart on baking sheets coated with cooking spray. Bake at 375 degrees for 30 minutes or until golden, turning once and rotating baking sheets after 15 minutes.
3. Filling: Combine basil, Parmigiano-Reggiano cheese, red pepper, garlic, salt, ricotta cheese and egg.
4. To assemble, spoon 1/2 cup pasta sauce in bottom of a 13 x 9 inch glass baking dish coated with cooking spray. Layer half of eggplant slices over pasta sauce. Sprinkle eggplant with 1/8 teaspoon salt. Top with about 3/4 cup pasta sauce. Spread half of ricotta mixture over sauce and top with a third of mozzarella and 1/4 cup fontina cheese. Repeat layers once, ending with about 1 cup pasta sauce. Cover tightly with aluminum foil coated with cooking spray. Bake at 375 degrees for 35 minutes. Remove foil; top with remaining third of mozzarella and 1/4 cup fontina cheese. Bake at 375 degrees for 10 minutes or until sauce is bubbly and cheese melts; cool 10 minutes.

Nutritional Information:
Amount per serving

• Calories: 318
• Fat: 15.1 g
• Saturated fat: 8.2 g
• Monounsaturated fat: 2.7 g
• Polyunsaturated fat: 0.6 g
• Protein: 19.3 g
• Carbohydrate: 26.8 g
• Fiber: 4.8 g
• Cholesterol: 99 mg
• Iron: 1.6 mg
• Sodium: 655 mg
• Calcium: 365 mg

The recipe yields 10 servings. Serving size is one slice. Preparation time is one hour and 45 minutes.

This recipe is courtesy of Kathy Kitchens Downie, RD, Cooking Light (September 2010).

reade more... Résuméabuiyad

Does milk give you problems? A guide for choosing milk alternatives

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, provides a list of healthy milk alternatives.  

Milk is not the beverage of choice for everyone. Despite its nutritional benefits and popularity as a complement for everyday foods like coffee and cereal, cow’s milk is actually problematic for many people, especially those suffering from lactose intolerance or milk allergies and those who are vegans.

In fact, some patients become lactose intolerant after gastric bypass or sleeve gastrectomy surgery.

But the good news is that there are more lactose-free milk options available today than ever before. Follow this guide to choose the best milk alternative for you.

Lactose-free Milk - Lactase enzyme is added to regular cow’s milk to break the lactose down into a simpler sugar.

• Protein per cup: 8 grams
• Flavor: Slightly sweeter than regular milk.
• Where to purchase: Grocery store refrigerated section; available in low-fat, conventional and organic varieties; refrigerated cartons.

Goat and Sheep Milks - Milk from other animals contains lactose with a high degree of cross-reactivity, meaning that people with an allergy to cow’s milk have a high chance of reacting to these milk varieties as well.

• Protein per cup: Goat milk - 9 grams; Sheep milk - 14 grams
• Flavor: Sweeter than cow’s milk; grassy undertones.
• Where to purchase: Whole Foods or local farm market; refrigerated cartons.

Soy Milk - Made from cooking and pressing soybeans.

• Protein per cup: 7 grams
• Flavor: Nutty, beany flavor with thick consistency.
• Where to purchase: Grocery store; shelf stable and refrigerated cartons in variety of flavors.

Nut Milk - Made by soaking and grinding nuts into pulp, then straining the creamy liquid. Almond milk is the most readily available, but there are other nut milks including hazelnut and cashew as well.

• Protein per cup: 1 gram
• Flavor: Nutty with thin consistency.
• Where to purchase: Grocery store; shelf stable and refrigerated cartons in a variety of flavors.

Hemp Milk - Made from the seeds of cannabis plants, hemp milk does not contain psychoactive substances. It is a good source of omega-3 and -6 fatty acids.

• Protein per cup: 2 grams
• Flavor: Nutty, earthy flavor with thick texture.
• Where to purchase: Natural foods store, Whole Foods; shelf stable cartons.

Grain Milks - Made from cooked grains such as oats or barley.

• Protein per cup: 4 grams
• Flavor: Mild, grainy and nutty.
• Where to purchase: Whole Foods or natural foods store; shelf stable cartons.

Rice Milk - Made from cooked rice.

• Protein per cup: 1 gram
• Flavor: Sweet with watery consistency.
• Where to purchase: Grocery store; shelf stable cartons.

Coconut Milk - Made from coconut meat and the water inside the coconut.

• Protein per cup: 4 grams
• Flavor: Slight coconut flavor; creamy texture.
• Where to purchase: Grocery store; refrigerated cartons.

- Cara Stewart, RD, LDN

reade more... Résuméabuiyad

Get the Facts about Healthy Fats: Omega-3 and Omega-6 Fatty Acids

Rachel Griehs, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the nutritional importance of essential fatty acids.


For years experts have been saying that all fats are bad, but it turns out that is not the case. Among the healthy fats are omega-3 and omega-6, which are considered essential fatty acids. Although the body needs them, it cannot produce them itself, which is why they must be incorporated into your diet.

There are three types of omega-3 fatty acids:
1.    Alpha-linoleic (ALA)
2.    Docosahexaenoic (DHA)
3.    Eicosapentaenoic (EPA)

ALA is found in plant foods and flaxseed is the richest source. EPA and DHA are found in similar foods, including seafood, algae and higher fat cold water fish, such as mackerel, albacore tuna, salmon, sardines, Atlantic herring, swordfish and lake trout. Enriched eggs are also a good source of omega-3 fatty acids because the egg-producing hens are fed a diet that includes flaxseed and algae. As a result, these eggs contain all three types of omega-3 fatty acids. 

Omega-6 fatty acids are made up of linoleic acid. They are found in nuts, seeds and vegetable oils, specifically soybean, safflower and corn oil. Experts recommend that 5 to 10 percent of your total caloric intake should come from omega-6 fatty acids.

How do these fatty acids benefit health?

Omega-3 fatty acids thin the blood, reducing the risk for blocked blood vessels, heart attacks and strokes. They also prevent hardening of the arteries, lower triglycerides and help reduce blood pressure.

Omega-6 fatty acids lower cardiovascular disease risk by decreasing total cholesterol, including “bad” cholesterol (LDL—low density lipoprotein). However, by reducing the total cholesterol, omega-6’s also lower “good” cholesterol (HDL—high density lipoprotein), which functions like a sponge and carries “bad” cholesterol and other lipids to the liver for excretion.

The American Heart Association recommends that people who do not have coronary heart disease (CHD) eat a variety of fish, specifically oily fish, at least twice a week. For those with CHD, they recommend one gram of EPA and DHA from oily fish a day. It can be hard to obtain sufficient omega-3 from your diet alone. If so, talk to your physician about adding a fish-oil supplement.

- Rachel Griehs, RD, LDN

reade more... Résuméabuiyad

Tips for Healthy Holiday Eating After Weight Loss Surgery

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, provides tips for managing your post-surgical diet during the holidays.

There is no getting around it. Food is a central part of the holiday season. Whether you’re enjoying holiday food with friends and family or inundated with unhealthy treats at the office, it is hard to maintain your healthy eating goals over the holiday season, but it is possible.

These tips can help you stay on track with your post-surgical diet and lifestyle changes while still allowing you to enjoy the holiday festivities.

Don’t skip meals
Always make time for breakfast, lunch and dinner. Going long stretches without eating can lead to eating too much or too quickly and cause nausea or vomiting in people who have had weight loss surgery. It can also result in unhealthy food choices due to overwhelming hunger.

Be selective about food choice
Resist the temptation to try foods that are high in sugar and fat. After gastric bypass surgery, fatty and sugary foods can cause “dumping syndrome,” resulting in severe abdominal pain and cramping, diarrhea, nausea and vomiting. Instead, choose low-calorie party foods such as raw vegetables, fruit with yogurt dip or boiled shrimp with lemon or cocktail sauce.

Stay well hydrated
Stay hydrated by drinking water and low-calorie beverages. Avoid alcoholic beverages and try to separate eating and drinking by 30 minutes.

Keep a food diary
Research* shows that recording what you eat helps you stay on track during the holidays. It also helps you meet your protein and fluid goals. Take a minute each night to record your food and fluid intake for the day.

Click here for more healthy eating tips for you and your family.

- Karen Buzby, RD, LDN


*Cornett R, Akers J, Salva J, Zoellner J, Davy B. Daily self-monitoring during the winter holiday period: a feasible strategy for holiday weight maintenance. SCAN’s PULSE. Fall 2011, Vol 5, No 4: 1 – 6.

reade more... Résuméabuiyad