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Lynnfield author and nutritionist Anna Tourkakis writes about nutritious meal options for the entire family.Eating healthier means eating foods that have been minimally processed, such as products made with whole grain instead of refined processed grain. The grains we eat are known as cereal grain. Each kernel of grain has three parts. The endosperm is high in starch, the germ part is rich in vitamins and minerals and some oil. The third part the bran contains much fiber along with other nutrients and covers both the endosperm and the germ. Most grains undergo some type of processing or milling to allow them to cook more quickly and easily and make them less chewy. Other processing steps may …
The holiday season is upon us and organizing your kitchen may not be the first thing that comes to mind. Shopping, gift giving, parties, time off from work, and ending school semesters may be higher on the to-do list. Stressful may be the adjective to describe this time frame as opposed to “...it’s the most wonderful time of the year...” as the Bing Crosby Christmas song declares. Given all the extra cooking and baking done during this period, an organized kitchen will make cooking much easier and can save time and money in the process. Here are some ideas. Take inventory of all your …
Prevent winter weight gain by keeping salads on your meal plan. As temperatures begin their downward slope, salads may not always be on the family dinner table. Instead, creamy soups, casseroles and long-braised stews are beginning to make a comeback. These typical winter comforts can be high in calories and combined with the typical decrease in physical activity, it gives rise to the formula for winter weight gain. One strategy to keep your calorie intake lower and to not gain those pounds is to add a tasty light salad to a meal. Salads can vary from just leafy greens to complete meals. …
Watch your weight by watching your beverages. It’s puzzling - we make healthy food choices and yet the pounds creep up. It maybe due to the sugar containing beverages consumed. Soft drinks, fruit drinks and energy drinks contribute a large source of added sugar in our diet. It is not uncommon to consume a 16 ounce size of a sugar sweetened beverage several times a day, especially with the supersized drinks in many fast food establishment or free refills. Our body treats liquid calories differently than calories from solid foods. The calories from liquids do not give the same sense of …
As the lazy days of summer linger, staying at a summer home or just relaxing in the backyard all are a welcome distractions from life’s daily routine. The resolve to eat healthy may start to dwindle during these relaxing times. Refreshing dishes of fruits and vegetables are more prominent on any menu, as is the allure of local specialties and decadent dishes. An effective strategy to keeping your diet and summer indulgences compatible is by making a few menu trade-offs and choose healthier fare more frequently. When vacation plans include travel, enjoying the local flavor and food specialties…
As summer heat rises outdoor eating picks up its pace. Cookouts, picnics, street food and neighborhood festivals become common meal venues. While getting relief from the kitchen heat is welcomed, if safe foodhandling is compromised, the risk of foodborne illnesses (food poisoning) caused by contaminated food increases. Potentially hazardous food is often moist, high in protein and has a neutral pH. Some of the most common include: milk and milk products, sliced melons, poultry, meats, shellfish, fish, sprouts and raw seeds, baked or boiled potatoes, eggs, tofu, cooked rice, beans or other …
When it comes to bacon, limiting portions is key. Bacon, with its high salt and fat content, provides flavor and texture to many dishes. Most restaurant menus use bacon - from the traditional bacon and eggs breakfast and BLT sandwich to hamburgers and salads. Bacon is probably the most consumed of the processed foods, including sausage, salami, luncheon meat and hot dogs. Evidence shows these can increase the risk of heart disease and diabetes. Processed meats have been defined as any meat preserved by smoking, curing, salting or chemical preservatives, resulting in a much higher sodium …
Chinese food has long been a very popular choice for diners. In Chinese restaurants the food items are served family style, which makes the meal more of a shared dining experience. However, this enjoyable aspect may pose a problem for those who want to eat healthier and cut back on salt, fat and sugar. From a health perspective, the large amount of sodium in Chinese dishes makes it a dietary disaster. One of the main ingredients, soy sauce, is extremely high in sodium, with about 1,000mg per tablespoon. Plum sauce contains 1,460 mg for a 2 ounce serving and it also has 50g of sugar. The …
According to the calendar, the official start of summer is still a few weeks away. But unofficially, the start of summer is well underway and backyard grilling is the cooking method of choice for the season. America's favorites: hamburgers, steak, chicken, hot dogs and ribs. All that grilled meat, say American Institute for Cancer Research, (AICR) experts, may be a problem. The high grilling temperatures cause unhealthy compounds to form on the meat - especially if charred or well done. The good news: by implementing a few simple strategies, the taste and ease of grilled meats can be …
For quick delicious meals try the variation on a theme approach. Late spring brings warmer, longer and busier days. Outdoor sports begin anew. Spring celebrations abound such as graduations, bridal showers and weddings, plus it's time to get the vegetable and flower gardens going. Whatever the reason, finding the time for cooking meals remains a daily challenge. A useful line of attack is to "have a variation on a theme plan." When preparing a meal, make a plan on how components of a recipe can be used in separate meals. For example, each component of the following recipe of pasta salad…
Most people want to eat tasty, delicious and good food - but when it comes to eating healthy, there is no shortage of conflicting theories as to what constitutes a healthy diet. Some promote consuming only plant foods, while others profess the virtues of a high-protein diet and avoidance of carbohydrates. A better strategy for a healthy and nutritious diet might be adhering to an eating pattern consistent with the government's expert recommendations - a plan consisting of the following five characteristics: variety, moderation, calorie control, balance and adequacy. Variety in your diet…
Shopping for groceries is becoming more confusing with each new finding of a particular nutrient’s health benefits. Most packaged foods come in several varieties to reflect this. Food labels can be baffling, claiming health benefits and yet may contain excess salt, sugar, and fat. Given our limited shopping time trying to decipher all the information, presents a real challenge. Let me offer some aisle-by-aisle suggestions to streamline your shopping and get more value for your grocery budget. At the produce aisle choose a variety of fruits and vegetables to get a wide range of vitamins …
By definition, a snack is a mini-meal, an optimum opportunity to supply nutrients that kids don’t get enough of - such as potassium, fiber, iron, and Vitamin E. An ideal snack contains a little of each of the energy-yielding nutrients: carbohydrates, protein and fat. Start with your “on hand” ingredients of cheese, peanut butter, egg salad, deli roast beef or turkey and add whole grain bread, crackers, fruits or vegetables for a nutritious snack. Try Individual Sized Servings... Also, yogurt, pretzels, nuts, baby carrots and cut up fruit can easily be incorporated into a snack. If there…
Too often in this day and age, the choice of a treat for many kids for play dates and other activities is a fast food meal. These meals are typically high in fat, salt, and calories and low on needed nutrients. Many children do not get the required amounts of vitamin E, potassium, iron and fiber, found in fruits, vegetables, lean meats and whole grains. However, a little creativity in the kitchen and a visit to the eateries in Lynnfield Center can help incorporate treats and nutritious foods. Keep Healthy Snacks In The House Good snack items to have at home fresh fruits, vegetables, dried …
Cutting back on fats, sugar and salt is the cornerstone of healthier eating. But traditional Super Bowl food choices like pizza, fried chicken wings, dips and chips make sticking to healthier eating seem impossible. Of course, if entertaining at home, there is more control as to what is on the menu - but what if you're meeting your friends at one of our local sports bars to watch the game? Well believe it or not there is a way to both enjoy the game with friends and eat healthier as well. The secret is in being prepared to execute your planned strategy. There's no need for days of planning …
When it comes to winter nourishment water is not a nutrient that comes to mind. Instead long simmered stews and soups, casseroles and cookies baking are conjured images when the snow starts falling and piling up on the driveway. As we bravely face the elements and head out to shovel the white stuff or head out for cold weather sports, water or fluid needs should be taken in adequate amounts. Water is the most indispensable nutrient as it is the transport vehicle for all the nutrients and wastes in the body. During the summer months the perception of thirst guides us to meet our fluid needs…
Vegetables are the foundation of both nutrition and delicious meals. They supply valuable vitamins, minerals, antioxidants and phytochemicals plus add color and texture to meals. Bright beautiful greens, reds, orange, purple, yellow colors give eye appeal and contribute a crunchy texture and interest to every bite. Quick cooking, minimum water and use of a lid are the basic guidelines to help retain these attributes. The common methods for cooking vegetables - boiling, steaming, stir-frying and sautéing are all suitable for quick cooking. In the boiling method, the amount of water and lid …
