Top 10 Healthy Ingredient Alternatives for 2014

Looking for ways to cut calories, fat and sugar from your diet? Here are my top 10 healthy ingredient switches for you to start using this year!

1. Avocado for Mayo 

 Avocados are a great source of "healthy" monounsaturated fatty acid which has been found to provide anti-inflammatory benefits. This healthy switch will also cut the calories, saturated fat, and sodium from your meal! Mash up 1/4 an avocado (~2 Tablespoons) and mix with tuna or chicken salad or add slices to your turkey sandwich instead of mayo.

2. Non-Fat Greek Yogurt for Mayo or Sour Cream

Greek yogurt provides the same great flavor and texture as mayo or sour cream but is lower in fat and calories and higher in protein! Next time a recipe calls for mayo or sour cream swap it out for Greek yogurt.
Other Ideas for Greek Yogurt:
-Add a dollop of plain Greek yogurt to your favorite Mexican dish, baked potato or soup.
-Combine Greek yogurt and lemon juice and mix with your chicken, tuna or seafood salad.

3. Olive Oil for Butter or Margarine

Butter is high in saturated fats which have been linked with increased  LDL or "bad" cholesterol and increased risk of cardiovascular disease. Olive oil on the other hand, is high in monounsaturated fatty acids which have been linked with decreased LDL cholesterol and  risk of cardiovascular disease. Next time dip your bread in olive oil instead of spreading on a slab of butter, or use olive oil to roast or saute your vegetables.

4. Fruit Puree for Syrup

Puree your favorite fruit to use as syrup on pancakes, waffles or French toast! You will decrease the amount of sugar and calories and add vitamins, minerals and fiber to your breakfast!

5. Mashed Banana for Sugar, Butter or Fat

Bananas are not only great on your cereal, but make for a great sugar and fat substitute in baking. Bananas are loaded in potassium which can help lower your blood pressure and normalize your digestive system!  The next time you bake substitute a banana for some of the fat and sugar in the recipe. You may also have to cut down on the liquid to keep the same consistency.

11. Unsweetened Applesauce for Oil or Sugar

Unsweetened applesauce also makes for a great fat and sugar substitute in baked goods. By using applesauce in baking you can significantly cut down on added sugar and even omit all of the butter or oil from the recipe making for a low fat and low calorie treat!

6. Mashed Cauliflower for Mashed Potatoes

Cauliflower is a great alternative to potatoes. Not only does cauliflower provide a similar consistency to potatoes when mashed but is lower in calories and carbohydrates!  Blend steamed cauliflower with fat-free evaporated milk or plain Greek yogurt and Parmesan cheese for a creamy low calorie side dish!

7. Spaghetti Squash or Zucchini Ribbons for Pasta

Next time you are cooking up your favorite pasta sauce, roast a spaghetti squash or medallion and saute some zucchini instead of boiling pasta. Spaghetti squash and zucchini are both low calorie, low carbohydrate alternatives to pasta but provide the same great texture as pasta! For added benefit zucchini and spaghetti squash are loaded with fiber, vitamins and minerals!

8. Egg Whites for Whole Eggs

Use two egg whites instead of 1 whole egg in baking and cooking to cut back on cholesterol, fat and calories!

9. Lettuce for Flour Wrap 

Next time you are making a sandwich go for a piece of lettuce instead of a slice of bread or wrap. You will drastically cut the calories and carbohydrates from your meal!

10. Fat Free Evaporated Milk for Cream

Evaporated milk is a great substitute for cream in baking, cooking and even in your morning cup of coffee! Evaporated milk is just dehydrated/concentrated milk which makes for a creamier low calorie, non-fat milk product similar to cream or half-and-half.

Gluten Free, Is It for You?

          Gluten free diets have become a recent diet trend among celebrities and people alike. With the increasing popularity and availability of gluten free foods I have gotten a lot of questions about the diet like " Should I be following a gluten free diet?" and "Are gluten free foods healthier?".  The answer to both if these questions is not necessarily and here is why....
          People who should be following a gluten free diet have been diagnosed with Celiac disease or have a gluten sensitivity. Celiac disease is an autoimmune condition in which you have an immune reaction to gluten, a protein found in food products containing wheat, barley and rye. This immune reaction causes damage to the lining of the small intestines preventing the absorption of essential nutrients which could lead to malnutrition and vitamin and mineral deficiencies. Symptoms usually include abdominal cramping, bloating, diarrhea, unexplained weight loss, and anemia. If you have any of these symptoms, I recommend seeing your primary care physician for further evaluation. Diagnosing Celiac disease includes a series of lab tests and possibly a biopsy of the intestines. If diagnosed, treatment includes strict lifelong adherence to a gluten free diet. People who have suffered symptoms related to Celiac disease often see immediate relief after starting on a gluten free diet. 
           Gluten free grains like rice, potatoes, corn, quinoa, sorghum, buckwheat, and amaranth are just as healthy as gluten containing grains, if incorporated into a well balanced diet. So, if you don't have an intolerance, there is no health benefit from restricting gluten from your diet. 
     The take home message is, if you have Celiac disease or a gluten sensitivity following a gluten free diet is necessary for health, but if not you should be following a well balanced diet containing gluten and non-gluten containing grains!

For more information on Celiac Disease and Gluten Free Diet please visit www.celiac.org

       For those of you who have to follow a gluten free diet, check out this recipe for delicious gluten-free chocolate chip cookies!

Gluten-Free Whole Grain

Chocolate Chip Cookie Recipe

Ingredients:

·         1 ½ cups Pamela’s Gluten Free Baking and Pancake Mix

·         1/2 cup room temperature unsalted butter

·         ½ cup brown sugar

·         1 large egg

·         1 teaspoon vanilla extract

·         1 1/2 cups semi-sweet chocolate chips

Preparation:

      1.    Preheat oven to 350 degrees F

      2.    Line 2 large un-greased baking sheets with parchment paper.

      3.    Place room temperature butter, brown sugar in mixing bowl. Beat on high until the mixture is light and fluffy. Add egg and vanilla and beat until combined.

      4.    Add the gluten-free flour mixture to the butter mixture and beat on low until combined.

5.    Add chocolate chips and beat just until blended.

6.    Use a 1 tablespoon cookie scoop or tablespoon to drop cookie dough on prepared baking sheets. Space cookies 1 1/2-inches apart. Bake in preheated oven for 8 to 10 minutes.

Increasing Your Metabolism

What is Metabolism?

Metabolism is a biochemical process by which your body breaks down food and converts food into energy.

3 Factors that determine your metabolic rate or energy needs:

1) Basal Metabolic Rate (BMR) [60-75% of needs]: energy needed for basic body functions like breathing, growing/repairing, blood circulation.  BMR is based on age, sex, body size, and amount of lean body mass.

2) Food Processing (Thermogenesis) [10% of needs]: Energy needed to breakdown and digest food.

3) Physical Activity [15-30% of needs]: Energy needed to perform your daily activities and exercise (i.e. walking, running, cleaning the house, etc.).

The 3 keys to increasing your metabolic rate are to increase your lean body mass, increase your daily physical activity and consume a diet adequate in calories and protein. And here is how...

4 Steps to Boost your Metabolism

1. Aerobic Exercise

• Aerobic exercise works to increase your metabolic rate and is the most efficient way to burn calories.
• Examples: walking, running, playing tennis/basketball, cycling, etc.
• Your body not only burns calories while exercising but continues to burn calories for a period of time after exercise.
•  Higher intensity workouts increase basic metabolic rate more than moderate intensity workouts (e.g.  running vs. jogging).
• Aim for at least 30 minutes of aerobic exercise 5 days a week.

                                                                           

2. Strength Training

• Strength training helps build lean body mass and increases your daily basal metabolic rate.
• The higher your percentage of lean body mass the more calories your body burns a day. This is because lean body mass burns more calories than fat mass.
• Exercise examples: Weight Lifting, Push-Ups, Sit-Ups, Pilates, etc.
• Aim for strength training exercises at least 2-3 times per week.

3. Protein

• Your body burns more calories digesting protein than fat or carbohydrates. Therefore, diets with a higher percentage of protein have a higher percent of calories burned through thermogenesis.
• Dietary protein also helps build/maintain lean body mass.
• How much protein do you need a day?  50% ideal body weight (e.g. Ideal weight: 140 pounds= need ~70 grams protein per day
• Include protein at each meal/snack

•  3-4 ounces protein per meal
•  1-2 ounces protein per snack

 4.  Consume an adequate amount of protein and calories throughout the day!

• Eat at least 1000 calories per day.
• Going on a crash diet will cause weight loss, but your metabolic rate and lean body mass will also decrease. 
• Eat Breakfast!
• Eating first thing in the morning helps kick your metabolism into gear. 
• Eating smaller more frequent meals.
• Eating throughout the day helps keep your metabolism running, allowing your body to burn calories more efficiently.