Gateway to long-term weightloss... Gateway to a NEW YOU!
Posted on February 3, 2012 in News
Ingredients:
- 1 clove garlic
- 1 Tablespoon apple juice
- 1/2 teaspoon ground ginger
- 1 teaspoon canola oil
- 1 teaspoon honey
- 2 teaspoons low sodium soy sauce
- 1/8 teaspoon black pepper
- 4 oz turkey breast cutlets
Directions:
1. Peel and mince garlic.
2. Combine garlic, apple juice, ginger, oil, honey, soy sauce and pepper; mix.
Place turkey cutlet between two sheets of wax paper and pound lightly with a mallet or other heavy flat object to flatten to about 1/4-inch thickness.
3. Place turkey into resealable plastic bag; pour marinade over turkey and seal. Marinate in refrigerator for 2 hours, or overnight.
4. To cook turkey, transfer cutlet and marinade to pan and saute over medium heat 2 – 3 minutes per side, or until thoroughly cooked and marinade is thick and bubbly.
Recipe makes 2 weight-loss-friendly servings.
Nutrition Information Per Serving: 102 Calories, 2.6 g Total Fat (0.2 g Saturated Fat, 0 g Trans Fat), 5.2 g Total Carbohydrates (3.8 g Sugars, 0.2 g Dietary Fiber), 228.6 mg Sodium, 22.5 mg Cholesterol, 14.4 g Protein.
Recipe from www.realizemysuccess.com.
Posted on February 1, 2012 in News
We often hear from our patients that they are getting tired of chicken and fish because they feel like that is the only way they can get their protein in. This complaint is especially common during the first six months after surgery, as our patients are asked to stay away from beef and pork for at least the first six months after surgery (and possibly longer, due to tolerance issues). The good news is that there are plenty of other great sources of protein, so you don’t have to eat chicken and fish all the time. Other great protein sources are soy foods, such as tofu, edamame, soybeans, soy nuts and soy milk, beans, nuts, lean ground turkey or chicken breast, lean luncheon meats, eggs, low-fat dairy products, such as skim or 1% milk, fat-free yogurt or Greek yogurt and low-fat cottage cheese. If you prefer to stick with chicken and fish, try new recipes, new seasonings or a new preparation method, such as in a slow cooker instead of in the oven. Your taste buds will thank you for the change of pace!
Posted on January 27, 2012 in News
Ingredients:
- 1 small butternut or buttercup squash (about 1 pound)
- 1/2 cup apple cider or water
- 2 small apples, peeled, cubed
- 2 Tablespoons sugar
- 1 Tablespoon margarine or butter, if desired
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
Directions:
1. Peel squash with vegetable peeler. Cut squash in half; remove seeds and fibers. Cut squash into 1/2-inch cubes.
2. In 1 1/2-quart microwavable casserole, place squash and cider. Cover; microwave on high 5 to 7 minutes, stirring once halfway through cooking, until squash is tender.
3. Stir in remaining ingredients. Cover; microwave on high 2 to 3 minutes longer, stirring once halfway through cooking, until squash and apples are very tender. Serve immediately. If desired, mash before serving.
Recipe makes 6 servings.
Nutrition Information Per Serving: 70 Calories, 0 g Total Fat, 0 mg Cholesterol, 0 mg Sodium, 17 g Total Carbohydrate, 12 g Sugars, 1 g Fiber, 0 g Protein.
Recipe from www.eatbetteramerica.com.
Posted on January 25, 2012 in News
Excessive salt consumption has been linked to high blood pressure and water retention. The recommendation for sodium intake has been lowered to 1500 mg per day. Many of us easily consume two, three or even more times this amount already without even adding salt to our foods. Here are some tips that can help you reduce your sodium intake without making your food bland.
- Add chili peppers or hot pepper sauces to meats and vegetables
- Use salt-free blends, such as the Mrs. Dash line of products. They have seasoning blends to shake onto foods and marinades for meats.
- Experiment with onions, onion powder, garlic, garlic powder, lemon-pepper seasoning and different types of vinegars.
- Use more fresh ingredients and make more homemade meals rather than relying on pre-packaged foods, that are typically higher in sodium.
- Fill up on fruits and vegetables (after your lean protein source, of course!) because these are naturally low in sodium and full of flavor.
- If you must buy pre-packaged foods, be sure to read nutrition labels in the grocery store and purchase the “low sodium,” “reduced sodium” or “no added salt” varieties when they are available.
Posted on January 20, 2012 in News
Ingredients:
- 1 full boneless, skinless, chicken breast, cubed
- 1 package of Old El Paso taco seasoning
- 1/2 cup of canned black beans
- 1/2 cup of canned diced tomato
- 1/4 cup diced white onion
- 1/4 cup of low-fat shredded Mexican-style cheese
- 2 Tablespoons salsa
- 1/2 cup of lettuce, shredded
Directions:
1. Cook chicken over medium-low heat and add taco seasoning. You may need to add 1/4 cup of water to preserve as much moisture as possible. Cook until chicken is no longer pink.
2. Add black beans and heat until simmering.
3. To serve, place black beans and chicken into the bottom of a salad bowl. Add diced tomatoes and onion on top of the beans and chicken. Top with cheese, lettuce and salsa.
Recipe makes 2 servings.
Nutrition Information Per Serving: 190 Calories, 3.5 g Total Fat (2 g Saturated Fat, 0 g Trans Fat), 40 mg Cholesterol, 1090 mg Sodium, 19 g Total Carbohydrate (4 g Fiber, 4 g Sugars), 21 g Protein.
Recipe from www.lapband.com.
Ingredients:
