HEALTH / FITNESS
Information about fitness, health, nutrition and weight loss
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In this Section....
- August Recipes
- Exercise Videos
- One Pot Meals
- The Salad
August Recipes - Click Here
Try these simple recipes using only one pot...
We'd love to feature one of your favorite recipes in any one of our monthly issues, just send them on to us at email@example.com. Hope to hear from all of you in the following months!
Exercise Videos - Click Here
In previous issues we have featured simple exercises you can do in the comfort of your own home and without buying fancy expensive equipment. You can view these videos on our Youtube channel.
There are many reasons to have a few one-pot meal recipes in your repertoire. Limited access to multiple pans and pots, a busy lifestyle, or a desire to cut down on cooking time are all factors that should point you to trying dishes made in one cooking vessel.
One-pan recipes are not specific to stovetop skillets. The oven can be an easy, no-watch way to make supper in a jiffy with minimal clean-up. For instance, a simple chicken and vegetable dinner can be accomplished on a baking sheet lined with aluminum foil by taking 4 chicken breasts, a head of broccoli, a couple of handfuls of baby carrots and tossing them with 1/4 cup of olive oil and seasonings of your choice. Pop it in a pre-heated 400 degree oven for about 30 minutes.
One-dish cooking doesn't mean no prep! You will still need to gather your ingredients ahead of time. Meats will still benefit from browning and good quality ingredients are essential. However, much of the time recipes are flexible enough to allow you to prep ingredients while beginning the cooking process. These recipes also lend themselves to improvisation. Substituting ingredients for want you have on hand can lead to a new favorite dish!
Whether following a recipe to the "T" or winging it. Quick, simple one-pot meals offer no muss and no fuss.
References: food-hacks.wonderhowto.com ; www.today.com
What could be healthier or more low fat than salad? Well, it depends what's in it and on it. In its basic state-a bed of salad leaves with chopped vegetables, it is indeed low fat and healthy. It's what is added to our salads that gets us into trouble. Salads prepared at restaurants or fast-food joints are not always the healthiest dishes on the menu. And those salad kits from the grocery store, with condiments and toppings included, offer convenience but may not necessarily be low fat. The salads listed below should raise some red flags.
High Fat Salads and Dressings
- Chef-style salads are high in saturated fat, thanks to all that meat and cheese-and that's before we even think about the dressing.
- Cobb salads feature bacon, eggs, blue cheese, avocado and creamy dressing.
- Classic Caesar salad with its egg-based dressing, croutons and cheese is high in both fat and cholesterol.
- Taco salads, with their cheese, refried beans, guacamole, ground beef, sour cream and deep-fried shell, are an all-round nutritional nightmare.
- Greek salads are often loaded with oil and feta cheese.
- Asian salads sport fried noodles and a generous sprinkling of nuts.
- Dressings in general, especially ranch, blue cheese, thousand island, high oil-to-vinegar ratio vinaigrettes, and regular mayonnaise or sour cream.
No one can eat plain salad for long, though, unless you're a bunny, so how can we add flavor and interest to our salads without overloading them with calories and fat?
Building a Healthy Low Fat Salad
- Vary your salad leaves. Iceberg lettuce is, well, crunchy and watery, and that's about it. Boost your intake of vitamins and minerals with dark-leaf greens. Try peppery arugula or watercress, romaine leaves, baby spinach, mixed spring greens, kale, red-leaf lettuce, mache, radicchio and endive.
- Add beans-black beans, garbanzo beans, kidney beans, pinto beans, white beans and edamame.
- In pasta or rice salads, use whole grains to boost your intake of fiber.
- Try grains such as quinoa, bulgur wheat and couscous(a kind of pasta/grain crossover).
- If you like meat in your salad, choose lean cuts of low sodium deli meats, and grilled or roast chicken and turkey. Use lean Canadian bacon instead of regular bacon.
- Substitute water-based chunk light tuna (the pouch variety is firm and meaty) or salmon for meat, boosting your intake of heart-healthy omega-3 fatty acids.
- Use reduced fat cheeses, cottage cheese or even fat-free shredded cheese. Or try strong-flavored cheeses like Gorgonzola or Parmesan, which pack a lot of flavor in small quantities.
- Use a variety of vegetables-shredded cabbage, carrots, zucchini, broccoli or cauliflower florets, tomatoes, celery, asparagus, green beans, red onion, scallions, artichokes, sweet peppers, sliced mushrooms, jicama, cucumber, beets, fennel and eggplant.
- Add fruit-grapes, mandarin oranges, mango, strawberries, blueberries, pear, apples, plums, peaches, nectarines, cantaloupe, watermelon, blackberries. Don't forget dried fruits such as raisins, cranberries, apricots and cherries.
- If you want eggs in your salad, remove the yolks, or at least half of them.
- Include avocado from time to time. Although it's relatively high in fat (though mostly monounsaturated fat), it's also packed with nutrients such as magnesium, potassium and vitamin E.
- Use nuts occasionally and sparingly. Almonds and walnuts contain heart-healthy fats and add a pleasing crunch and texture to salads.
- Make your own croutons using day-old bread sprinkled with dried herbs and baked on a cookie sheet coated with olive oil cooking spray.
- Make your own dressings, especially if you dislike most of the fat-free or low fat bottled varieties. If you have some plain non-fat yogurt, fat free mayonnaise or fat-free sour cream, you have a base for a creamy dressing. Low fat buttermilk is perfect, too. Just add your own herbs, spices and flavorings. For vinaigrette dressings, the usual ratio of oil to vinegar is three to one. At the very least, reverse it so you have three parts vinegar to one part oil. Or simply replace some of the oil with water, juice or fat-free broth. Use honey, mustard, garlic, herbs, shallots, ginger or other flavors to add taste and body. If it's fruitiness you're after, use a little pureed fruit (raspberries or mango, for instance).
More Low Fat Salad Tips
If speed and convenience are important, buy bagged salad leaves and pre-cut or shredded vegetables. If you choose salad at a restaurant, ask for dressing on the side so you can at least control how much you use. Ask if any reduced fat dressings are available. Some restaurants have them. Choose a basic vinaigrette dressing over a creamy one. And if you opt for salad next time you drive through your local fast-food joint, choose grilled chicken over crispy chicken, and use up to half of the salad dressing pouch. Leave the croutons or crispy noodles pack unopened.