Diet and “Yum” aren’t Mutually Exclusive

/in , /by

apr-16Looking for some recipes for success? They’re all over. Literally thousands online. And some as easy as using 5 or less ingredients. So don’t table your resolve. Here are some dishes you won’t be able to wait to dish into.

Superfood Shrimp Scampi Pasta

Prepare 1 serving angel hair pasta (whole-wheat, if you can find it!) according to package instructions, about 10 minutes (including the time it takes to boil the water). Heat ½ tbsp. olive oil in a frying pan and cook ½ lb. peeled and de-veined shrimp seasoned with a pinch of salt for 3 to 5 minutes over medium-high heat. Remove shrimp and add 1 tbsp. olives (chopped), 1 tbsp. parsley (chopped), and 1 clove garlic (minced). Cook 1 minute and add 1 cup fresh baby spinach, ½ cup halved cherry tomatoes, ¼ cup chicken broth, and 1/8 cup white wine. Cover and cook 3 minutes. Stir in shrimp and serve with pasta.

Asparagus and Orzo Pasta

Preheat the broiler and bring a small pot of water (with a lid) to a boil (about 5 minutes). Add ¼ lb. asparagus (cut into 3-inch pieces) and ½ cup orzo to the pot. After 3 minutes, remove only the asparagus and continue cooking orzo according to package instructions (usually about 6 minutes). While orzo cooks, season 5 oz. salmon filet with salt and pepper and broil for 5 minutes, or until opaque throughout. Meanwhile, whisk together ½ oz. crumbled feta, ¼ tbsp. chopped dill, ½ tbsp. lemon juice, ½ tsp. olive oil, and pepper to taste. Flake the fish and toss together all ingredients.

Pork Tenderloin with Balsamic Onion-Fig Relish

Caramelized onion, balsamic vinegar, and figs combine to create a subtly sweet topping for savory roasted pork. A side of acorn squash, available in peak form throughout the winter, rounds out this hearty meal.

Prep: 4 minutes; Cook: 19 minutes; Other: 5 minutes

Roasted Breast of Chicken with Pinot Noir Sauce

  • 2 teaspoons chopped fresh thyme
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1/2 teaspoon chopped fresh rosemary
  • 8 (6-ounce) skinless, boneless chicken breast halves
  • 1/4 cup all-purpose flour
  • 1 tablespoon olive oil, divided
  • Cooking spray
  • 3 tablespoons finely chopped shallots
  • 2 cups pinot noir
  • 1 1/2 cups fat-free, lower-sodium chicken broth
  • 3/4 teaspoon sugar
  • 3 tablespoons chilled butter, cut into small pieces

Preheat oven to 425°.

Sprinkle thyme, 1/4 teaspoon salt, 1/4 teaspoon pepper, and rosemary evenly over chicken. Dredge chicken in flour; shake off excess flour. Heat 1 1/2 teaspoons oil in a large skillet over medium-high heat. Add 4 chicken breast halves to pan; cook 2 minutes or until browned. Turn chicken over; cook 1 minute. Remove chicken from pan. Repeat procedure with remaining 1 1/2 teaspoons oil and remaining chicken. Arrange chicken in a single layer on the rack of a roasting pan coated with cooking spray; place rack in pan. Bake at 425° for 12 minutes or until a thermometer inserted into thickest part of chicken registers 160°. Remove from oven. Cover and let stand 10 minutes.

Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add shallots to saucepan; sauté 30 seconds, stirring frequently. Stir in wine, scraping pan to loosen browned bits. Increase heat to high; bring to a boil. Cook 10 minutes or until wine is reduced to 1 cup. Add broth; cook 16 minutes or until broth mixture is reduced to 1/3 cup. Remove from heat; stir in remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and sugar. Gradually add butter, stirring constantly with a whisk until smooth. Serve sauce with chicken.

DESERT IS NOT A DIRTY WORD

Low –fat Gooey Hot Fudge Cake

  • 1 cup flour
  • ¾ cup granulated sugar
  • 3T unsweetened cocoa
  • 2 t baking power
  • ¼ t salt
  • ½ cup 1% mild
  • 1 t. vanilla
  • 1 c packed brown sugar
  • 3 T unsweetened cocoa
  • 1 ½ cups hot water

Combine first five ingredients in a bowl and add the milk and vanilla.

Spread batter in ungreased 9-inch square baking pan

Combine brown sugar and other 3 T unsweetened cocoa and sprinkle over the batter. Pour the hot water over this. DO NOT STIR! Bake at 350 for 40 minutes. Serve warm. Enjoy with no guilt.

 

Low Fat No-Bake Strawberry Cheesecake Recipe:

  • 1 (8 ounce) container Fat Free Cool Whip
  • 1 (8 ounce) package fat free cream cheese
  • 1 (9 inch) pre-made reduced fat graham cracker pie crust
  • 1/4 cup granulated sugar
  • 2 teaspoons vanilla extract
  • 12 strawberries, sliced lengthwise

In a large mixing bowl, cream together cream cheese, vanilla and sugar until light and fluffy.  Add Cool Whip and mix until smooth.  Pour mixture into your pre-made pie crust and refrigerate for a few hours until set up.  Arrange your sliced strawberries on top and serve

Chocolate Peanut Butter Bars

  • 3/4 cup granulated sugar
  • 3/4 cup packed dark brown sugar
  • 6 tablespoons unsalted butter, softened
  • 1 tablespoon canola oil
  • 3/4 cup reduced-fat creamy peanut butter
  • 1 large egg
  • 1 large egg white
  • 4.5 ounces all-purpose flour (about 1 cup)
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • Cooking spray
  • 2/3 cup semisweet chocolate chips
  • Preheat oven to 350°.

Place first 4 ingredients in a large bowl; beat with a mixer at medium speed until well blended (about 2 minutes). Add peanut butter, beating well. Beat in egg and egg white.

Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking powder, and salt, stirring with a whisk. Gradually add flour mixture to peanut butter mixture, beating until blended (batter will be thick). Spread batter evenly in a 13 x 9-inch metal baking pan coated with cooking spray.

Bake at 350° for 26 to 28 minutes or until a wooden pick inserted in center comes out clean.

Place chocolate in the top of a double boiler set over slightly simmering water; melt chocolate chips, stirring until smooth. Spread chocolate evenly over top. Cool completely on a wire rack. Cut into bars.

EVERYTHING BUT DEPRIVATION

AS PEOPLE BEGIN TO AGE, THEIR BODIES BEGIN TO BE DEPLETED OF CERTAIN HORMONES. THIS IMBALANCE CAN DISH UP CONDITIONS AND ONGOING AILMENTS INCLUDING THYROID DISEASE, CHRONIC FATIGUE SYNDROME, SLEEPLESSNESS, MEMORY LOSS, MOOD SWINGS AND EVEN WEIGHT LOSS RESISTANCE.  JUST TO NAME A FEW. BUT STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. AT DENVER HORMONE HEALTH IS GETTING RAVE REVIEWS IN USING BIOIDENTICAL HORMONE REPLACEMENT THERAPY (BHRT) TO TREAT, RELIEVE AND EVEN PREVENT MANY ILLNESSES. THE PROCESS BEGINS WITH DR. GOLDSTEIN EVALUATING THE SYMPTOMS YOU ARE EXPERIENCING. WITH SIMPLE TESTS HE IS ABLE TO PROVIDE AN INDIVIDUALIZED THERAPY TREATMENT BASED ON YOUR PERSONAL NEEDS.  PART OF HIS TREATMENT DOES INVOLVE EXERCISE AND DIET. BUT NOT DIET AS IN DENYING YOU OF EVERYTHING YOU LOVE TO EAT. CALL NOW FOR AN APPOINTMENT.

IT’LL BE A WEIGHT OFF YOUR SHOULDERS.

Put this on Your Plate

/in , /by

apr-16We’re playing a new kind of hunger game today. But it’s not one you have to fight to win. When it comes to what you weigh and how to eat, the first thing to do is order up a big helping of self-acceptance with a hefty side order of self esteem. Living in Denver means adapting to high altitude, and living healthy means adapting your thinking. Think small achievable changes, one step at a time. Think of the food pyramid like a mountain you’d like to climb. “I can do this.” You can. You don’t have to deny yourself anything. Just have enough of a taste to satisfy your cravings. Change the way you cook. Reduce fat, sugar and salt. It won’t reduce taste. We promise. Make healthy substitutions. Use whole wheat pasta, switch whole milk and cream for lower fat milk. (Skim milk makes a much frothier latte than using anything else.) Don’t avoid meat, poultry or fish, just cut back on portions and increase the amount of vegetables. Halve the amount of cheese in a recipe. Braise, broil, poach, sauté and steam instead of fry. A touch of butter doesn’t mean a full stick. And if you’re out, opt out of the bread basket and leave room for something your taste buds (and body) will thank you for.  Think you can’t treat yourself at home. It’s easier than you think.

Here are a few quickies there are always time for.

Taco Salad

For the dressing, combine 2 tbsp. salsa, 1 tbsp. low-fat Greek yogurt, 1 tsp. olive oil, and 1 tsp. chili powder. Serve dressing over a salad with: 2 cups baby spinach, ½ thinly sliced celery stalk, 1 chopped scallion, 1 tbsp. chopped black olives, 2 tbsp. corn, and ¼ cup drained and rinsed black beans. Optional: Add ½ lightly toasted tortilla cut into strips to each salad.

Roast Beef Roll

Spread 1 oz. light cream cheese and ½ tbsp. horseradish on 1 whole-wheat wrap. Layer on 2 oz. roast beef, 1 oz. sliced cheddar, and a handful of romaine lettuce. Roll up and enjoy.

Grilled Cheddar n’ Apple

Between 2 slices of whole-grain bread, layer 1 to 2 slices sharp cheddar cheese (from the deli section) and ½ green apple (thinly sliced). Spread one slice of the bread with 1 tsp. deli mustard. Grill in a nonstick pan for 2 to 3 minutes on each side or cook in a Panini press until cheese is melted

Loaded Sweet Potato

Prick 1 sweet potato with a fork 4 to 5 times. Microwave on a paper towel or a microwave-safe plate for 4 to 5 minutes. Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt, 1 tsp. honey, 2 tbsp. drained and rinsed black beans, and a pinch of paprika.

Afternoon munchies-hungry? Get creative and think portion size. (You’ll be amazed how easy it is.)

  • Pop some spicy air popped popcorn
  • Grab a handful of almonds
  • Pick any fruit
  • Try a 100 calorie guacamole pack with carrots
  • A tablespoon of peanut butter on celery
  • Single serve hummus with pretzels
  • A mini Babybel
  • A 100% Whole Grain Fig Newton
  • AND YES… A square of Ghirardelli 60% Cacao Dark Chocolate.  CHOCOLATE!

BEST THING ON THE MENU

ONE OF THE MOST IMPORTANT THINGS CONTRIBUTING TO YOUR OVERALL WELL-BEING ARE HORMONES.  HORMONES ARE CHEMICAL STRUCTURES THAT ACT LIKE MESSENGER MOLECULES IN THE BODY; THEY HELP CONTROL HOW CELLS AND ORGANS DO THEIR WORK. IMBALANCE IN THESE HORMONES CAN LEAD TO A LONG LIST OF AILMENTS FROM MOOD SWINGS TO MENOPAUSE, FROM FATIGUE TO FIBROMYALGIA. NO ONE UNDERSTANDS THIS BETTER THAN STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. AT DENVER HORMONE HEALTH. HIS EXPERTISE AND YEARS OF EXPERIENCE IN BIOIDENTICAL HORMONE REPLACEMENT THERAPY (BHRT) HAS IMPROVED THE QUALITY OF LIFE IN PATIENTS OF ALL AGES. WITH SIMPLE TESTING AND COMPREHENSIVE EVALUATIONS OF SYMPTOMS, DR. GOLDSTEIN CAN DETERMINE WHAT YOU NEED TO RE-ESTABLISH YOUR HORMONE IMBALANCE AND HEALTH. HE IS THEN ABLE TO CREATE AN INTEGRATED TREATMENT PLAN SPECIFICALLY TAILORED FOR YOUR NEEDS. CALL TODAY TO MAKE AN APPOINTMENT WITH DR. GOLDSTEIN.

YOU’LL LOVE THE SOLUTIONS HE SERVES UP.

Here’s the Skinny

/in , /by

apr-16Denver has made it to one of the top healthiest places to live since 2009. And we’re always doing more to make it more so. Despite our abnormally fit populace, however, Denver likes to eat. Quite a bit, actually. So while our minds are on being healthy, they’re also on what’s new on the menu.  What’s interesting to know, is that the big trend in the culinary world these days is using locally grown ingredients, and Denver is way ahead of the curve here with its free-range meats, artisan cheeses and fresher-than-fresh fruits and vegetables. These should be considered great comfort foods, but burgers, fries, beer and anything big and greasy hasn’t gone away. All of which can add on pounds that pound on peoples’ consciences.  Skipping meals, binging then starving, following all kinds of crazy diets can rob you of the nutrient, vitamins and minerals essential to your health.

FEAR OF MIRROR

No matter how healthy the environment, both men and women of all ages still obsess about the numbers on the scale and the size clothes they wish they could fit into but can’t. Besides hating to see our bodies staring accusingly back at us from the mirror, we can’t face reality either. So we do the dangerous “D” word. “Diet”, with its images of depressing, tasteless everything and a long list of “don’t”. Lazy dieters tend to look for the easy way out turning to microwaved answers, which while at times cut calories, easily cut essential vitamins and minerals. Fat isn’t healthy and obesity is dangerous, but the fact is, cardiovascular disease rates are lower than average here and our residents are less likely to be obese, have diabetes or die of heart disease. It’s our much too often weigh ins that scare us to death. Our advice? Get over it. No one’s a model. Except a model. And their eating habits, well, stink. It’s about health, folks. And there is so much you can do about taking control of it.

NO ONE RUNS ON EMPTY

Exercise (which we do a lot of) is really where you have to exercise caution about what you eat. “I’ll just cut out the carbs” is the type of thinking you have to cut out completely. Carbohydrates, which are stored mostly in the muscles and liver are needed to provide energy during exercise. They also provide much needed vitamins, minerals and other nutrients. Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up. Most Americans already eat almost twice as much protein as they need for muscle development. Too much protein in the diet:

  • Will be stored as increased body fat
  • Can increase the chance for dehydration (not enough fluids in the body)
  • Can lead to loss of calcium
  • Can put an added burden on the kidneys

Water is the most important, yet overlooked nutrient for everyone, especially athletes. And yet few people get as much as they need. Actually, most don’t even know how much they need. Whether you’re a triathlete, weekend warrior or just plain worn out, overworked and overstressed, if you don’t eat right, you’re going going to be undernourished and going nowhere fast. 

RECIPE FOR SUCCESS

NO MATTER HOW WELL YOU EAT AND EXERCISE, THE FACT IS THAT IF YOUR HORMONES ARE IMBALANCED, YOU’RE NOT GOING TO REAP THE FULL REWARD OF YOUR EFFORTS. SO HOW DO YOU REACH THE OPTIMUM HORMONE BALANCE? YOU NEED TO START BY DETERMINING EXACTLY WHERE YOU ARE. FORTUNATELY, YOU CAN GET ANSWERS AND RESULTS WITH DR. STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. AT DENVER HORMONE HEALTH. HIS EXPERTISE IN BIOIDENTICAL HORMONE REPLACEMENT THERAPY OR BHRT AS IT IS OFTEN REFERRED TO HAS GIVEN HIM YEARS OF EXPERIENCE IN HELPING PEOPLE FEEL BETTER AND HAPPIER.  THE FIRST THING HE DOES IS FIND OUT WHAT’S BOTHERING YOU, WHETHER IT’S FATIGUE, DEPRESSION, LOW LIBIDO OR EVEN A HANGOVER. THEN WITH SIMPLE TESTS, HE CAN DETERMINE ANY HORMONAL DEFICIENCIES OR EXCESSES THAT COULD BE EXACERBATING YOUR PROBLEM. FROM THERE HE CREATES A SOLUTION THAT IS UNIQUE TO YOUR NEEDS, AN INTEGRATED THERAPY PLAN THAT INCLUDES DIET AND EXERCISE. THE PERFECT INGREDIENTS FOR FEELING LIKE YOU CAN TAKE ON THE WORLD. SO CALL DR. GOLDSTEIN FOR AN APPOINTMENT NOW.

AND GET A TASTE OF THE HEALTHY LIFE.