KHFP Week 16: Trade Up Your Oil

Now its time to cut back on the amount of oil used in your daily cooking and trade up to more healthier options. Even though oils are packed with calories and fat, some oils do have valuable vitamins, minerals and nutrients. These are not your ordinary everyday cooking oils used to fry foods. Instead, these oils come from nutrient dense sources. Because oils consist of mainly fat and calories you still have to use in moderation, even the healthier ones.

This is not an exhaustive list but it contains those oils that add healthful benefits as compared to ordinary cooking oils like vegetable oils, margarines and shortenings that just add nothing but fat and calories. What this means is you have to avoid fried foods like it’s the plaque. I love French fries and fried chicken too, but I tend to think of how much exercise I gotta do to work off that meal. So, its better to just avoid fried foods in general. It’s worth the sacrifice in the long run.

Oil makes things taste good and rich, it occurs naturally in seeds and nuts. If you are on a plant based diet there is no need for additional oils if consuming adequate amounts of seeds and nuts. If you want to lose weight you need to cut weigh back on oils, all kinds. Olive oil is the best of the oils but it has fat calories similar to butter so use it in small quantities. Olive oil is used extensively in vegetarian diets. Make a conscious effort not to drizzle oil all over everything, but if you do, make sure its one of the good ones. As a general rule, if the food looks slick and shiny then it probably has lots of oil in it which means lots and lots of extra calories. This is especially true for decadent desserts.


Instead of oils you can use cooking sprays, but only a little, do not coat the pan heavily because its really hard to quantify a serving size. The calories can easily add up using cooking sprays so check the label for the amount of calories per serving. Don’t be fooled because it’s a spray, and think you can coat the entire pan heavily. The goal here is to cut back on the amount of extra oil you are consuming daily. Since there is very little nutritional value in ordinary cooking oils, this week’s goal is to introduce oils that do have health benefits. All oils have lots of fat and calories so you still have to use them sparingly. There are plenty of alternatives to using oils, you can try sautéing with vegetable broth, wines or organic juices, season food with chopped or sun-dried tomatoes, fresh garlic, carmelized onions, vinegar or fresh fruit salsas. If these just don’t do the trick for you, then its time to trade up your oil. The thing to remember about why we consume oils is basically because of its slickness and richness, not so much for its nutritional value.


 
Wonderful Olive Oil
We will start off with the most well known and highly regarded of the healthful oils, which is Olive Oil. Olive Oil has a high concentration of monounsaturated fatty acids, which studies show promote "good" cholesterol (HDL) while lowering "bad" cholesterol (LDL). It is also known to be gentle on the digestive system. Good quality olive oil contains valuable vitamins and nutrients, and it is loaded with antioxidants which many believe help protect the body from cancer. Extra-virgin olive oil is the most digestible of the edible fats and it helps to assimilate vitamins A, D and K. It is noteworthy that olive oil has a beneficial effect in the dietary treatment of diabetes. In addition it helps control blood pressure and increases bone mass. There are several different classifications of olive oil which may seem confusing when trying to buy it.

The Four Classification Types of Olive Oil
These days there are an increasing array of organic and boutique olive oils offered for sale, some of them quite pricey. In general, the less processed an oil the more nutrients it contains, although the more expensive it tends to be.
 

Extra Virgin
Extra virgin olive oil comes from the first press only and is the highest quality olive oil with perfect flavor, aroma, and balanced acidity. This olive oil is less processed than Virgin olive oil and is very delicate in flavor. It’s perfect for salad dressings, marinades, and for dipping bread.


Cold Pressed Olive Oil
Cold pressed olive oil is an unregulated label description. Back when olive oil was pressed the second time using hot water and steam to extract the last drop, the heat during the second pressing took away the delicate flavors. Today, premium olive oil is cold pressed, which means the olive paste is gently warmed to room temperature to avoid losing taste and pressing is done in winter, when it’s cold, to further retain flavor. Most better brands are also advertised as "cold pressed," meaning they aren't heated up beyond room temperature during processing.


Virgin
Virgin means the olive oil was produced without any chemical additives, so it contains no refined oil. It has an acidity that’s less than 2%, so it tastes better. Virgin refers to the fact that the olive oil has been less handled or manipulated during processing. "Virgin" olive oil generally comes from the second pressing.


　
Regular, Pure or Light Olive Oil
“Regular” or "pure" olive oil has been chemically refined and filtered to neutralize both undesirable strong tastes and acid content. This olive oil is of lower quality and usually the least expensive. They have lower nutrient levels as a result. "Pure" olive oil is made by adding a little extra virgin olive oil to refined olive oil. It is a lesser grade oil that is also labeled as just "olive oil" in the U.S. "Light" olive oil is a marketing concept and not a classification of olive oil grades. It is completely unregulated by any certification organizations and therefore has no real precedent to what its content should be. Sometimes, the olive oil is cut with other vegetable oils.
 

How to care for your olive oil
Resist the temptation to place your beautiful bottle of olive oil on the windowsill. Light and heat are the #1 enemy of oil. Keep olive oil in a cool and dark place, tightly sealed. Oxygen promotes rancidity. Olive oil is like other oils and can easily go rancid when exposed to air, light or high temperatures.


　

Other Healthful Oils 
Many people are so use to using vegetable oil, canola oil, or Crisco for frying and fail to venture into using other more healthful oils. With these oils, high temperatures cause them to change molecular structure and oxidize. Some of us just may not know this and continue to reuse them anyway. Nowadays, we see oils already infused with herbs like Crisco’s new line of flavored oils. Cooking oils like Canola, Safflower or Peanut oils are good for frying and baking. Some of the oils highlighted in this health project do perform well under extreme heat and add flavor to your food as well as health benefits. But my reason for choosing these oils is not for frying but for sautéing, stir-frying, and especially for salad dressings.


Grape Seed Oil
Prized by chefs and popular in France for its neutral flavor and high smoke point, this polyunsaturated-rich oil is made from the seeds of wine grapes. Grape seed oil is adept at raising “good” cholesterol (HDL) and lowering LDL or “bad” cholesterol. Grapeseed oil has been found to improve heart health and it's high in protein and fiber. Studies suggest that Grape Seed Oil and its Extract constitute anti-inflammatory, anti-oxidant, anti-histamine, anti-aging, anti-allergic, antimicrobial, and adaptogenic activity. Therefore, it has been beneficial in the treatment of a number of health issues which include: arthritis, edema, dermatitis, acne, wrinkles, dry and itchy skin, age spots, sun burns, chapped lips, wounds, bruising, stretch marks, varicose veins, hemorrhoids, chronic venous insufficiency, premature aging, premenstrual syndrome (PMS), weight loss, stress, dandruff, hair loss, warts, cardiovascular diseases especially atherosclerosis, hypertension, high cholesterol levels, diabetes, visual impairment, cataract, and macular degeneration. Studies also suggest that its free radical scavenging activity may strengthen the immune system and reduce the risk of developing cancer. So, by trading up your oil to using grapeseed oil, internally or externally you will improve your overall health tremendously.

Taste: Clean, light flavor so it works well when you need a neutral-tasting oil to cook with
Uses: Frying, sautéing, stir-frying and other high-temperature cooking methods. Good for ethnic dishes and salad dressings
Storage: Opened, it will keep for up to a year in a cool, dry cabinet.



Coconut Oil
Coconut oil (a solid waxy white fat) is riding a wave of popularity among the health food crowd. Some reports suggest the saturated fats in coconut oil are not as damaging as the saturated fats in fatty meat or heavy cream. But expert opinion from the Academy of Nutrition and Dietetics and the American Heart Association still hold that oils high in saturates (this one is 86% saturated fat) are best limited. "But there are a lot of health benefits that go beyond just what kind of fat it is," Cates says. For instance, coconut oil is high in lauric acid, a nutrient our bodies need to help our immune systems. Coconut oil comes in a variety of forms, so you want to be sure you get the right kind. Extra-virgin centrifuged coconut oil has a light coconutty flavor, making it good for baking (if you want a little extra flavor in your cookies or cakes), whereas expeller-pressed coconut oil has no flavor at all and is a good substitute for butter or shortening.

Taste: light coconutty flavor with a hint of sweetness and vanilla
Uses: Sautéing, baking, making popcorn
Storage: Keeps at room temperature


Walnut Oil
Walnut oil contains Vitamins B-1, B-2, and B-3, Vitamin-E, Niacin and Vitamin C. The high concentration of alpha-linolenic acid (ALA) which is an omega-3 fatty acid that is converted to eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), and is rich in omega-3 fatty acids(which are easily utilized by the body) and antioxidants are the reason walnut oil has cardio-protective benefits. The practical benefits of regular use are significant reductions in coronary heart disease risk, possible decreases in cancer risk and slowing of the aging process. A 35 gram serving of walnut oil provides the same nutritional benefits as 50 grams of walnuts. It is also known to help combat belly fat. When it is heated, it can become slightly bitter so its best used cold.

Taste: rich, nutty flavor
Uses: best used uncooked in cold sauces, unrefined walnut oil is terrific on salads, particularly when you combine it with bits of walnuts (add walnut oil to a chicken or turkey salad along with some grapes and chopped walnuts), toss freshly cooked pasta in a mixture of walnut oil and spices, or brush a thin coat of walnut oil on grilled fish and steaks just before serving, and to jazz up desserts for a nutty flavor!
Storage: cool, dark cupboard the shelf life is three months, keep refrigerated for optimal shelf life, it may solidify, if so let it sit at room temperature before using.



Flaxseed Oil
While it needs careful handling, the delicate golden colored oil extracted from flaxseeds offers vegetarians a wealthy bounty of plant-based polyunsaturated omega-3 fats (alpha linolenic acids or ALAs). Preliminary evidence suggests ALAs may help lower cholesterol. One hitch: the oil doesn’t let you tap into the cancer fighting fiber or lignan compounds found in the whole seeds. In health food stores, they now carry flavored flaxseed oil so you can experiment with different flavors. This oil is also best used cold, definitely not good for frying foods.

Taste: Subtle nutty flavor
Uses: Salad dressings, cold pasta salads, smoothies or any recipes that keep the oil at cold temperatures
Storage: Buy in small batches, keep refrigerated, and use quickly



Wheat Germ Oil
Wheat germ oil is an unrefined oil that is obtained from the embryo or germ of the wheat kernel. It has a thick consistency, strong aroma and is a light yellow, fat soluble natural oil. The benefits of wheat germ oil stem from the fact that it contains almost 25% of the total proteins, vitamins and minerals of the wheat grain. It is the richest source of Vitamin E (a rich source of the complete vitamin E complex and phytosterols) than any other vegetable oil. It also has a high content of Vitamin A, Vitamin D as well as Vitamins B1, B2, B3, B6, F, and essential fatty acids. Other benefits of wheat germ oil is it contains lecithin, plus its antioxidant properties, its effect in strengthening the immune system and restoring overall health. Wheat germ also supports the body's function during exercise.

Taste: mild flavor
Uses: taken orally as a supplement, use it to enhance taste of various recipes use as salad dressings, drizzle it over pasta or steamed vegetables.
Storage: It should be kept away from high temperatures because if exposed to extreme temperatures, it may turn rancid. However, if kept properly, the shelf life of wheat germ oil can be extended up to a few months.




Other oils you may not be familiar with and should get to know is sesame oil, hemp oil, avocado oil, pistachio oil and macadamia nut oil. The list has grown in numbers in recent years because people are beginning to realize the benefits of using these oils. All these different kinds of oils are better than your ordinary cooking oil used to deep fry foods. They add flavor and variety to your healthy dishes and provide unlimited ways to spice up any dish. Keep in mind that, like wine, healthier oil can vary in flavor depending on how they are harvested, processed, and bottled. Less processing (cold-pressing) typically yields richer more robust flavors. More processing equates to a blander or more neutral oil. And once you’ve made your selection, handle oils carefully. The healthier oils that contain monounsaturates and polyunsaturates are delicate. A good general rule of thumb is to store healthy oils in a cool cupboard away from light and heat. What happens if you don’t? Fatty acids in the oil can oxidize making the oil taste bitter or rancid.


While doing my research for the last couple of posts, I’ve been finding so much material, it has put me behind a little. I have found that many of the sites doing health projects, only give you vague information or descriptions and lack real examples. I try my hardest to fill this void by providing actual workouts, meals, and schedules or telling you what to look for when trading up to a healthier version. I know my information my seem a little long winded but I hope it does more than just provide snippets of information. When I visit a health and fitness project site I want to know how I can realistically use the information and put it into action. For instance, if they say eat 1500 calories daily for weight loss, I want to know how to put it together. Hopefully, now that you have come across this health and fitness project, it has given you a workable game plan for losing weight and has provided you with actual examples, motivation and knowledge.  By no means is the information meant to be a substitute for sound medical advice, but instead is meant to increase your knowledge base concerning eating healthy and losing actual weight.


　

Assignment
Since the list of healthy oils is lengthy and some did not make this post, doesn’t mean they are less beneficial. However, your assignment is to locate at least three oils not profiled here and determine their health benefits, taste, uses and storage. Also, determine how you can add them to your daily menu (in moderation of course) over the next few weeks.


　

Weekly Checklist
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It
Abs are made in the kitchen
Trade Up Your Dairy
Grab a Superfood
Plan Your Healthy Day
Trade Up Your Oil



References
“The Lean - A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston
“The Health Benefits of Olive Oil” Published on December 29, 2008 by Dr. Edward F. Group III, DC, ND (Refer to this site for Seven Uses for Organic Olive Oil)
http://www.globalhealingcenter.com/natural-health/benefits-of-olive-oil/
“8 Surprising Uses for Olive Oil” By Brian Clark Howard, (Refer to this site for different uses for olive oil, as well as vinegar, vodka and ketchup)
http://www.thedailygreen.com/green-homes/latest/olive-oil-benefits-uses-460609
Olive oil's health benefits
http://www.healingdaily.com/detoxification-diet/olive-oil.htm
“Properties and Benefits of Olive Oil”
http://www.olioeolivestore.com/properties-benefits.html
“8 Alternative Healthy Cooking Oils” by Maureen Callahan, MS, RD, (this site has recipes for using some of these oils)
http://www.myrecipes.com/healthy-diet/alternative-healthy-cooking-oil-00420000011357/
4 Alternative Cooking Oils That Belong in Every Kitchen by Emily Main
http://www.rodale.com/good-fats?page=0,1
“Grape Seed Oil Health Benefits”, (refer to this site for other uses of grapeseed oil)
http://www.homeremediesweb.com/grape-seed-oil-health-benefits.php
“Health Benefits of Walnut Oil!”
http://www.seedsofsustainability.org/uncategorized/health-benefits-of-walnut-oil/
“Health Benefits of Walnut Oil” by Dr. Linda Posch MS SLP ND
http://whatscookingamerica.net/LindaPosch/WalnutOil_HealthBenefits.htm
“Benefits of Wheat Germ Oil” by Debopriya Bose
http://www.buzzle.com/articles/benefits-of-wheat-germ-oil.html


 
Picture Sources
Healthy Oils
Olive Oil
Grapeseed oil
Coconut Oil
Walnut Oil
Flaxseed Oil
Wheat Germ Oil

KHFP Week 12: Abs are made in the kitchen

Ask any health fanatic and they will tell you that in order to get those six pack abs, you must control what you eat. Exercise is still very important but if you are not eating healthy then you are sabotaging your efforts. In order for you to see your abs developing you must get rid of that overlapping layer of fat that builds up due to age, pregnancy, stress or poor diet. With Kandie’s Health and Fitness Project, you have been learning how to build healthy habits a little at a time over eleven weeks. The goal has been to introduce your body to healthier foods one at a time and not focus so much on counting calories. Plus, you should be a little more familiar with serving/portion sizes and reading labels. 
 

Many people don’t like to count calories, but in order to begin seeing some major results you do have to be aware of how many calories you are consuming. Assignment One Week nine called for you to begin noticing how many calories you were consuming. If you notice that on food labels they always say that the food measures or percentages are based on a 2000 calorie diet. Since I have been paying attention to calories but not obsessing over them, I have noticed how quickly you can rack up 2000 calories.


Once you become familiar with proper portion sizes and what is considered a serving, you won’t have to count your calories as much. But, for now it is important that you know how many calories you need to consume at your current weight in order to create a calorie deficit to begin losing weight. You have already set the foundation for incorporating more whole grains, fruits, vegetables, and legumes into your daily meals. Now its time to learn how to create low-calorie, healthy and good tasting meals according to your individual taste. There are numerous ways to calculate what your caloric intake should be to start seeing weight reduction.


Here is a very simple calculation from Eating Well.com:

Determine how many calories you are consuming daily and then cut that by 500 calories a day in order to lose 1 pound per week. Also, this can be calculated based on your current weight. Multiply your weight (in pounds) by 12 and subtract 1,000. Then select the calorie level that’s closest to your answer. They also give you a 7 day meal plan based on the calorie level you calculate for your weight loss whether it is consuming 1400, 1600, or 1800 calories. You can follow the plan or create your own using some of the health tweaks from this fitness project.


It still may seem a little daunting as to how to put together a healthy meal plan even with the tidbits of health information presented here. How can you be creative and still stick to your desired calorie intake level?. Learn how to create your plate using the four categories of food. It should consist of fruits, grains, legumes, and vegetables.



Four Categories of Food:

1). Fruits: fresh, frozen or canned in water or juice not syrup. Chose a variety of colors. One serving is a medium piece of fruit or 1 cup cut up. (2-4 servings)

2). Grains: breads, rice, pasta, cereal and other whole grains like corn, millet, barely, bulgar, buckwheat and tortillas. One serving is about ½ cup cooked and 1 cup dry like cereal or 2 slices bread. (6-11 servings)

3). Legumes: beans, peas and lentils. This includes your protein, meats and nuts/seeds and dairy. These can be canned, frozen or dried such as chickpeas, edamame, kidney beans, refried beans etc. Choose a variety of legumes. One serving of dairy is about 1 cup for milk, 1 ½ oz for cheese, 3oz for meat. (2-3 servings meat, beans, nuts and 2-3 servings of dairy)

4). Vegetables: choose a variety of colors whether fresh, frozen or canned. Dark green vegetables like Kale, broccoli, collard greens. Dark yellow or orange vegetables like carrots, sweet potatoes, winter squash. One serving is 1 cup cooked or 2 cups raw vegetables. (3-5 servings)


The USDA Food chart has been revamped from the old Food Pyramid to the new Choose My Plate. This change gives you a better visual representation of how your meals should be constructed and the proper food serving amounts.

Once you determine what level you are and your calorie level, then you must begin focusing on exactly what to put on your plate based on your daliy caloric needs.  Most people will lose weight on a 1500 calorie diet in which they can safely lose 1-2 pounds a week. Refer to Nicci Micco’s book Eating Well 500 calorie dinners. A 1500 calorie meal's basic break down is as follows: Breakfast 300-350 calories; Lunch 325-400 calories; Dinner 500 calories; leaving 250-375 calories left for snacks or add to dinner.



Here are some sample menus based on a 2000 calorie diet that you can tweak the portion sizes to fit your calorie needs:

Breakfasts:

2 cups fat-free vanilla yogurt
1/3 cup crunchy barely-nugget cereal (similar to grape-nuts)
1 cup pomegranate juice


1 ½ cups cooked oatmeal (made with 1% milk or soy milk)
2 tbsp chopped dates
1 tbsp dried sweet cherries
2 tsp brown sugar
1 cup orange juice


1 toasted whole wheat English muffin
2 oz lean meat (turkey sausage, seitan/tempeh)
1 oz slice reduce fat cheddar cheese
1 cup ruby-red grapefruit juice


2 whole grain pancakes (if from a mix use egg substitute and 1% milk or soy milk)
1 cup fruit puree or mashed fruit (peaches)
½ tsp ground cinnamon
1 cup 1 % milk or soy milk
1 cup orange juice


　
Blueberry Smoothie:
1 ½ cups blueberry Kefir
¾ cup blueberries
¼ cups tsp vanilla or almond extract


1 ½ cups whole grain cereal (frosted mini-wheats, raisin bran etc…)
1 cup 1% milk or soy milk
1 cup fresh raspberries or 1 banana


Sausage & Egg Burrito:
1 whole wheat tortilla filled with:
1 scrambled egg or egg substitute
2 tbsp soy sausage-style crumbles
¼ cup shredded Mexican blend cheese
2 tsp cilantro
2 tbsp salsa
Serve with: 1 cup cranberry juice


Lunches:

Chicken Spinach Strawberry Salad:
3 cups fresh spinach leaves
3 oz cooked chicken strips
¾ cups fresh strawberries
2 tbsp honey-roasted almonds
3 tbsp light raspberry vinaigrette dressing
Serve with: 6 multi-grain crackers


Soup and Salad:
2 cups lentil soup, canned
Toss veggie salad:
2 ½ cups mixed greens
6 grape tomatoes
¼ cup sliced mushrooms
¼ cup chopped cucumber
8 whole grain croutons
3 tbsp light Italian vinaigrette
Serve with: 1 cup papaya chunks


Basic Deli Sandwich:
2 slices hearty whole grain bread
3 oz extra lean deli meat
3 romaine leaves
2 slices tomato
1 tsp zesty mustard
Serve with:
1 cup shredded coleslaw mix blended with 1 tbsp light coleslaw dressing
1 tangerine
1 cup green tea


Veggie Cheeseburger:
1 soy veggie burger
1 oz slice low-fat cheddar cheese
6 fresh spinach leaves
2 tomato slices 1 tsp zesty mustard
1 whole grain hamburger bun
Serve with:
12 baked ruffled potato chips
1 cup fresh blueberries


Super Spaghetti & Meatballs:
1 ½ cups cooked whole wheat or rice spaghetti
1 cup pasta/marinara sauce
5 Italian style soy meatballs
1 tbsp grated parmesan cheese
Serve with:
1 cup cooked broccoli florets
Garlic Mozzarella toast: 1 slice Italian bread, toasted and topped with 1 tsp light butter 1/8 tsp garlic powder and ½ oz slice mozzarella cheese


Fiesta Stuffed Baked Potato:
1 large baked potato
Top with:
½ cup black beans, drained
1/3 cup sweet corn, drained
1/3 cup low-fat Mexican blend cheese
2 tbsp salsa
Serve with:
1 cup pineapple chunks


Pizza[2 slices sausage & pepperoni]
1/3 cup pasta sauce
2 tbsp meatless sausage crumbles
6 slices turkey pepperoni
1/3 cup mozzarella
¼ cup chopped mushrooms
1 tbsp chopped onion
12 inch whole wheat pizza crust
Top crust with sauce and remaining ingredients and bake. Share or save leftovers
Serve with: 1 peach or nectarine


Dinners:

Savory Salmon:
3 oz grilled or baked salmon cooked with:
1 tsp honey
1tsp lime juice
¼ tsp salt-free garlic & herb seasoning (Ms. Dash)
Serve with:
¾ cup whole wheat couscous sprinkled with parsley
1 cup cooked asparagus spears
1 whole wheat dinner roll with 1 tsp light butter
1 plum


Steak & Potato:
3 oz grilled or broiled sirloin steak
1 medium sweet potato baked and topped with 2 tsp light butter and ½ tsp cinnamon
1 cup cooked broccoli spears tossed with 1 tsp butter & sprinkle of garlic powder
1 cup mixed berries (blackberries, blueberries, raspberries and strawberries)


Apple Walnut salad:
2 cups mixed greens (romaine, radicchio, spinach, arugula)
½ sliced Gala apple
¼ cup toasted walnuts
2 tbsp light raspberry vinaigrette dressing
Serve with:
3 oz tuna/salmon steak grilled with 2 tsp lemon juice and salt-free onion herb seasoning
1 small acorn or butternut squash cooked with 2 tsp light butter and sprinkle of cinnamon
1 whole wheat dinner roll with 1 tsp light butter


Easy Chicken Parmesan:
3 oz cooked boneless skinless chicken breast
1 oz slice mozzarella
Serve over:
1 ½ cups whole wheat angel-hair pasta
1 cup tomato basil pasta sauce
Serve with:
1 cup fresh spinach sautéed with 1 tsp olive oil and ½ tsp minced garlic


Thai Peanut Sauce Penne & Chicken:
1 ½ cups cooked whole wheat penne
Tossed with:
2 oz cooked chicken breast strips
3 tbsp prepared Thai Peanut Satay Sauce
1/3 cup shredded carrot
½ cup chopped broccoli
1 tbsp chopped red bell pepper
2 tbsp chopped green onion
Sprinkle with crushed red pepper flakes


Pecan Mustard-Crusted Fish:
4 oz white fish fillets coated with 1 tsp Dijon mustard, 2 tbsp finely chopped pecans
Serve with:
1 cup cooked brown rice seasoned with 1 tsp light butter, sprinkle of cinnamon, ½ tsp orange zest
1 cup cooked brussel sprouts with 2 tsp light butter
1 cup papaya chunks


Salmon Ceasar Salad:
3 cups chopped romaine
3 oz grilled salmon
1/3 cup marinated artichoke hearts
8 whole grain croutons
2 tbsp shredded parmesan cheese
3 tbsp light Ceasar dressing
Serve with:
1 Anjou pear


Here you have seven different breakfasts, seven lunches and seven dinners to give you a better idea of how you can easily begin to throw together simple tasty meals that fit into a healthy lifestyle. Don’t forget to put some flax on it and add in things like nuts and seeds, switch to lower fat versions, and go organic when you can. These meals are courtesy of Prevention. EatingWell also has some very well put together meals based on calorie levels to help take out the guess work. But once you know the caloric value of your favorite foods and correct portion sizes, it becomes easier to put together meals around 500 calories or less. Don’t be afraid to opt for the easy way out by purchasing frozen meals like Healthy Choice or Lean Cruisine, just add a side salad, some more vegetables or fruit until you get the hang of it.


This is the half way mark for Kandie’s Health & Fitness Project. So from this point on its time to really buckle down and become aware of your caloric intake. Don’t be frustrated if you don’t stay within your calorie level right away, because this is a learning process designed to become a healthy lifestyle and there is no failure when choosing to eat right. Practice makes perfect. Your body will thank you for making a conscious effort to be healthy.



Assignment

To help you learn how to create your plate your assignment is to design a basic meal template for breakfast, lunch, dinner and your snacks. For instance: for breakfast your basic template could look like this: oatmeal, fresh or dried fruit, sweetener, nuts or seeds, served with fresh juice. Another example, basic breakfast sandwich template: whole grain bread (bagel, English Muffin etc.) lean meat (turkey sausage, veggie sausage etc.), egg white and low-fat cheese slice, served with fresh fruit or juice. Lunch template could be soup & salad served with either fresh fruit or whole grain crackers. Another example is a basic deli sandwich consisting of whole grain bread, deli meat, lettuce, tomato, low-fat condiment served with side of vegetables and piece of fruit. A very basic dinner template could be a serving of legumes/protein, whole grain (rice, couscous, pasta etc…), serving of vegetables and serving of fresh fruit. However you decide to construct your basic templates depends on your individual taste, dietary needs and caloric needs. Check with your doctor to make sure that your new meal plan is right for you.


Disclaimer: This article is meant only to provide information. It should not be substituted for expert medical advice.
 

Weekly Checklist
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It
Abs are made in the kitchen


　

References
“The Lean - A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston
“What does a 1500 calorie, meal plan look like?” By Nicci Micco, M.S., Deputy Editor of Nutrition
http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/what_does_a_1500_calorie_day_look_like
“Reference Values for Nutrition Labeling”
http://www.netrition.com/rdi_page.html
“USDA Unveils New Food Chart: No More Pyramid Schemes” by Amy Scattergood
http://blogs.laweekly.com/squidink/2011/06/usda_food_pyramid_new_chart.php
“7-Day Weight-Loss Diet Meal Plan”
http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/7_day_weight_loss_diet_meal_plan?sssdmh=dm17.643683&utm_source=EWDNL&esrc=nwewd011013
“Portion Control & What Is a Serving?” EatingWell's Brierley Wright, M.S., R.D
http://www.eatingwell.com/videos/v/62445178/portion-control-what-is-a-serving.htm?sssdmh=dm17.643683&utm_source=EWDNL&esrc=nwewd011013



Picture References
Choose My Plate
http://hcrl.wustl.edu/oziomanews/wp-content/uploads/2011/08/OziomaR41-01.jpg
Food Servings
http://www.kygrow.org/uploads/4/3/7/9/4379685/8647805.png?477