January 2005

Happy New Year! Hope you had a wonderful holiday season. Now that holiday sweet treats are behind us, it is the perfect time to focus on the "healthier" you. Together we can start the year off right by finding creative ways to makeover our health this year!

In this months newsletter, we are launching the beginning of another year of the Sara Ryba Nutrition Newsletter with a special makeover edition. First, we will discuss ways to revamp your workout routines. You will also find helpful tips to making over your kitchen, as well as quick tips for healthier cooking. And finally, we will share some delicious recipe makeovers to start the year off right!

January Nutrition Tips: A Health Makeover

Examine Your Exercise

The month of January is an excellent time to take inventory of your weight and exercise goals. So, as part of this months makeover edition, we will share some exercise tips which will jumpstart your health this year.

  • If you are not already doing so, aim to exercise at least 3 days/week.

  • Be sure to incorporate both cardio and weight training into your workouts. Both are necessary for continued weight loss and overall health.

  • Avoid a exercise rut by varying your exercise! Take new classes, try different forms of cardio routines, and/or use different pieces of equipment at the gym.

  • Be sure to ask for help if you are unsure of how to use a new machine or perform a new exercise.

  • Be careful not to overdue it in one weekend. This can lead to painful injuries!

  • Be sure to properly cool down and stretch after your workouts, another way to avoid injury.

  • And, most importantly - have fun!

Kitchen Help: Pantry Makeover

Oftentimes, the last thing on our minds after a long day at work is making a healthy dinner. And while many of us may struggle with limited space when it comes to our kitchens, there are a number of things we should always have on hand. The following is a list of healthy additions to makeover your kitchen pantry. You never know when you might need something, so it is best to stock up while you can - then a healthy meal is only minutes away!

The next time you are at the market, stock up on:

  • Skim/low-fat dairy (milk, yogurt, cheese)
  • Lean chicken (pre-portion and store in your freezer)
  • Tuna (packed in water)
  • Eggs (or egg substitute)
  • Splenda (or another sugar substitute)
  • Fresh and frozen veggies (easy to toss into stir-fries anytime!)
  • Whole wheat couscous
  • Mixed greens
  • Quick & easy marinades (try the Soy Vey line of marinades)
  • Frozen turkey or veggie burgers
  • Fresh and frozen fruits
  • Canned beans (pinto, kidney, black)
  • Balsamic vinegar, extra-virgin olive oil, low-sodium soy sauce, fresh garlic, dried herbs (for extra flavor!)
  • Whole wheat flour
  • Salsa
  • Low fat salad dressing
  • Reduced fat mayonnaise and sour cream

Limit/Avoid:

  • White rice and pasta
  • High fat dairy
  • Pre-made breaded meat products (like chicken cutlets)
  • Fruits packed in syrup
  • Packaged cakes, crackers and cookies (beware of trans fats)
  • High calories drinks (juices, sodas, alcohol)

With these ingredients on hand, a quick and delicious meal is always within reach. No running out to the store after a long day, simply reach into your cabinets or your fridge and find a healthy start to your meal waiting for you!

Food Prep Makeover

So, now we have a "shopping list" of some basic healthy additions to your kitchen. What about food preparation? Are you aware of what food techniques, products, substitutions are best for your health? Take a look below at some healthy changes for your recipes:

  • Bake instead of fry - no explanation needed!

  • For chocolate desserts, seek recipes that use cocoa powder, which is much lower in saturated fat than baking chocolate. If your recipe calls for chocolate chips, use mini chips and reduce the amount by half.

  • If a recipe calls for cream, don't be tempted to substitute skim milk. It is too low in fat and will change the taste and consistency of the final product. Evaporated skim milk is a good substitute, especially in cream pies. And while buttermilk may sound rich, it's actually a good low-fat choice for a cooking liquid in muffins and banana or other fruit-based breads.

  • To reduce the amount of nuts without sacrificing significant flavor, toast them first and chop them into fine pieces to help distribute them throughout the product.

  • Substitute half the white flour with whole-wheat flour to boost vitamins, minerals and fiber.

  • Replace some of the whole eggs with egg whites or egg substitute to cut cholesterol.

  • Instead of oil, try one-half applesauce/one-half nonfat milk, or one-half oil/one-half applesauce. If possible, replace oil completely with applesauce (this works best in cakes, brownies and zucchini bread).

  • Use nonfat plain yogurt instead of sour cream.

  • Sauté in wine, chicken broth, or vegetable oil spray instead of oil.

January Recipes: New Ways to Keep Healthy

Below you will find 2 recipes that have been "made-over". A delicious Chicken Milanese will make for a great family supper, and a new and improved French toast will make Sunday breakfast a healthy meal to look forward to!

Chicken Milanese, healthy style!
This Italian favorite is delicious, and much lower in calories, when you bake the chicken as opposed to frying it. You can also substitute veal cutlets if you prefer.

Ingredients:
4 4-ounce boneless skinless chicken breasts
½ cup whole wheat flour
3 egg whites beaten lightly with 1 tbsp water
½ cup seasoned breadcrumbs
8 cups of pre-washed baby arugula (or other green leafy)
1 cup of chopped plum tomatoes

For salad dressing:
¼ cup good balsamic vinegar
¼ cup good olive oil
1 tbsp Dijon mustard
kosher salt
black pepper

Directions:
Pre-heat oven to 400 degrees.

Pound each chicken breast to about 1/3 - ½ inch thick (or ask butcher to do this for you). Dip each chicken breast first in whole wheat flour - just a light dusting will do. Then dip the chicken in egg white allowing the excess egg to drip off, and finally coat with a light coating of breadcrumbs. Then lay the chicken breast on a baking sheet coated lightly with cooking spray, and repeat process with the next 3 chicken breasts.

Place the baking sheet in the middle rack of the oven, and cook for about 15-20 minutes, or until no longer pink on the inside. If desired, you can turn the oven to broil for the last 2 minutes to make the top of the chicken nice and crispy.

While chicken is cooking, divide the arugula onto 4 dinner plates and top each plate with ¼ cup of chopped tomatoes. Lightly dress the salads with the balsamic dressing (about 1-2 tbsp of dressing per plate).

When chicken is done, pull it out of the oven, and allow to cool for about 5 minutes. Then place the warm chicken on top of the salad, and season with salt and pepper as desired.

Nutrition Information per serving (makes 4 servings):
368 calories
42 gm protein
18 gm carb
3.5 gm fiber
13 gm fat

French toast, done right
This favorite breakfast treat can be a satisfying, low calorie way to start the day. By choosing high fiber bread, using egg whites as opposed to full eggs, and cooking with very minimal butter, you will enjoy this delicious breakfast without any guilt!

Ingredients:
1 slice of whole grain bread (about 90-100 calories/slice with at least 3 grams of fiber)
2 egg whites beaten with 1 tbsp of water
1 teaspoon of butter
cooking spray

Directions:
Pour the beaten egg whites onto a small salad plate, and lay the bread on top of the egg. Allow the bread to sit a few seconds and then flip it so that the bread is completely saturated in the egg white.

Meanwhile, place a non-stick skillet, coated with cooking spray, over medium-high heat. Allow it to become quite hot - say about 1-2 minutes, and then add 1 teaspoon of butter, allow butter to sizzle until melted and add bread. Cook bread on each side for about 1-2 minutes, until brown.

Remove from pan and repeat with additional bread slices if desired.

Serve with sliced berries and low sugar fruit spread.

Nutrition information per slice:
156 calories
11 gm protein
17 grams carbohydrate
3 grams fiber
5 grams fat

We wish you the best in 2005. Start the year well with healthy success. And, as always, please feel free to contact me with any questions or concerns!

Healthy Regards!

Sara

http://www.sararybanutrition.com/

If you have any comments about our newsletters or ideas for future newsletter topics, please contact Melissa Buczek at melissa@sararybanutrition.com