Fill Up On Fiber

Dietary fiber does more than just prevent constipation.  It can be beneficial in helping to maintaining a healthy weight,  help reduce the risk of developing hypertension, certain gastrointestinal diseases, certain cancers, heart disease and diabetes.  But where does fiber come from and what are the best sources?  Fiber comes from whole grains, vegetables, fruits, legumes and nuts. Fiber is not digested by the body. There are two classes of fiber: soluble (dissolvable in water) and insoluble (does not dissolve in water). Soluble fiber dissolves to form a gel in the stomach. It binds to fatty acids which helps to lower total and LDL (bad ) cholesterol. It also delays stomach emptying so that sugars are absorbed at a slower rate.  This in turn helps to regulate blood sugar for people who have diabetes and pre-diabetes.  Good sources of soluble fiber include:

• Oats
• Beans
• Apples
• Citrus fruits
• Barley
• Flaxseeds
• Nuts
• Psyllium

Insoluble fiber binds with water as it passes through the digestive track, aiding to prevent constipation, hemorrhoids and diverticulosis.  It also helps to give a feeling of fullness, which can aid in weight loss.  Good sources of insoluble fiber include:

• Wheat bran
• Whole grains
• Seeds
• Nuts
• Cruciferous vegetables (ie:cauliflower and broccoli)
• Dark green leafy vegetables
• Potatoes

It is always best to get your fiber through a healthy, nutritious diet when possible rather than through supplements. How much fiber do you need?  Men need 38 grams/day, Women need 25 grams/day when 50 years or younger. If 51 and older: Men, 30 grams/day, Women, 21 grams/day.  Remember, as you increase your fiber, you will need to increase your water consumption. Increasing your fiber too quickly can lead to gas and bloating, so go slow! Some ways to add fiber in your everyday diet:

• Start your day with a healthy breakfast.  Look for a cereal with 5 grams of fiber or 1 cup of oatmeal and some blueberries
• Have an apple with some nut butter or raw veggies and hummus as a snack
• Have a meatless Monday and incorporate whole grains and legumes
• Don’t drink fruit juices-eat your fruit

Paprika Shrimp & Green Bean Saute

From EatingWell:  January/February 2009  Makes: 6 servings Active Time: 30 minutes Total Time: 30 minutes NUTRITION PROFILE

• 4 cups green beans, trimmed (about 12 ounces)
• 3 tablespoons extra-virgin olive oil
• 1/4 cup minced garlic
• 2 teaspoons paprika
• 1 pound raw shrimp, (21-25 per pound; see Note), peeled and deveined
• 2 16-ounce cans large butter beans, or cannellini beans, rinsed
• 1/4 cup sherry vinegar, or red-wine vinegar
• 1/2 teaspoon salt
• 1/2 cup chopped fresh parsley, divided
• Freshly ground pepper, to taste

PREPARATION

1. Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 minutes.
2. Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in 1/4 cup parsley.
3. Divide the green beans among 6 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 1/4 cup parsley.

• Note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized. In recipes calling for a specific count, order by the count (or number) per pound to be sure you’re getting the size you want.
• To peel shrimp, grasp the legs and hold onto the tail while you twist off the shell. Save the shells to make a tasty stock: Simmer, in enough water to cover, for 10 minutes, then strain. The “vein” running along a shrimp’s back (technically the dorsal surface, opposite the legs) under a thin layer of flesh is really its digestive tract.
• To devein shrimp, use a paring knife to make a slit along the length of the shrimp. Under running water, remove the tract with the knife tip.

Per serving: 245 calories; 8 g fat ( 1 g sat , 6 g mono ); 115 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 23 g protein; 8 g fiber; 596 mg sodium; 855 mg potassium. Nutrition Bonus: Selenium (43% daily value), Fiber (33% dv), Vitamin C (30% dv), Iron (25% dv), Potassium (24% dv), Vitamin A (20% dv). Carbohydrate Servings: 2    

New Year’s Resolutions

I am not a fan of New Year’s resolutions when it comes to dieting and weight loss. Don’t get me wrong, deciding to eat healthier and improve your diet is a wonderful goal, just not as a one day a year resolution-as they are prone to fail. What am I fan of? Reasonable, attainable goals on a weekly basis. If you check in with yourself on a weekly basis, and make appropriate goals within your reach, you are more likely to have success. Weight loss does not come from extreme deprivation and sweeping change. It comes from slow and steady behavior change over time. It takes time to gain weight and it takes time to lose it! Creating daily, weekly positive change over time is the goal, not one magic day a year to set yourself up for failure. Set a goal for yourself every week, and be proud of yourself when you check in with yourself and you kept that goal. People always ask what is a good short term weekly goal, so I have listed some  examples below:

• Never skip meals, eat three meals and 2 snacks daily
• Drink enough water and stay hydrated
•  Increase  vegetable consumption
• Do not drink anything with calories-keep all beverages calorie free
• Keep a food log
• Pay attention to portions
• Do not eat after a certain time every evening
• Pack my lunch and bring it to work

Crispy Phyllo Spinach Tartlets

From EatingWell:  November/December 2008 Makes: 8 tartlets Serving Size: Active Time: 1 hour Total Time: 1 hour 40 minutes Equipment: 8 individual (4- to 4 1/2-inch) tartlet pans or 11-inch round removable-bottom tart pan NUTRITION PROFILE

• 4 tablespoons extra-virgin olive oil, divided
• 1 medium yellow onion, coarsely chopped
• 3/4-1 1/4 teaspoons salt, divided
• 16 cups spinach, (about 1 pound), tough stems removed, coarsely chopped
• 1 cup low-fat ricotta cheese
• 1/3 cup crumbled feta, or goat cheese
• 2 large eggs
• 2 large egg whites
• 2 tablespoons chopped fresh dill, or 2 teaspoons dried
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon ground nutmeg
• 1/2 cup sun-dried tomatoes, finely chopped (not oil-packed)
• 2 tablespoons butter
• 20 sheets (9-by-14-inch) phyllo dough, thawed according to package directions

1. Heat 2 tablespoons oil in a large skillet over medium heat. Add onion and 1/4 teaspoon salt and cook, stirring, until brown and tender, about 5 minutes. Add spinach in batches and cook, stirring occasionally, until wilted, 2 to 3 minutes.
2. Whisk ricotta, feta and 1/2 teaspoon salt (or goat cheese and 1 teaspoon salt), eggs, egg whites, dill, pepper and nutmeg in a large bowl. Stir in the spinach mixture and sun-dried tomatoes.
3. Preheat oven to 325°F.
4. Melt butter with the remaining 2 tablespoons oil in a small saucepan. Remove from the heat.
5. Unroll phyllo sheets onto a clean, dry surface, keeping them in a stack. (To make the tart in an 11-inch round tart pan instead of individual tartlets, see Variation, below.) Cut the stack in half crosswise (you’ll have 40 half-sheets). Cover with a piece of wax paper and then a damp kitchen towel. (Keep the phyllo covered to prevent it from drying out while you work.)
6. Lightly brush each tartlet pan with some of the melted butter mixture. Place 1 half-sheet of phyllo in each pan, pressing it into the edges; brush with the butter mixture. Continue adding sheets and brushing with the butter mixture until you have 5 layers in each pan. Trim the phyllo, leaving a 1/2- to 1-inch overhang.
7. Place the tartlet pans on a baking sheet. Divide the spinach mixture among the pans. Fold the dough over the filling (it won’t cover completely). Brush the edges of the dough with the remaining butter mixture.
8. Bake the tartlets until the filling is set and the crust is golden brown, about 35 minutes. Let cool for 5 minutes, then gently turn the tartlets out of the pans. Serve warm.Variation: This recipe can also be made in an 11-inch round tart pan with a removable bottom. Use 2 overlapping sheets of phyllo per layer, for 10 layers. Brush each layer with the butter mixture. Add the filling. Trim the phyllo to make a 1- to 2-inch overhang; fold the dough over the filling. Bake until set and golden brown, 40 to 45 minutes.

• Make Ahead Tip: Prepare the filling (Steps 1-2), cover and refrigerate for up to 1 day. | Equipment: 8 individual (4- to 4 1/2-inch) tartlet pans or 11-inch round removable-bottom tart pan

Per tartlet: 265 calories; 15 g fat ( 5 g sat , 6 g mono ); 76 mg cholesterol; 23 g carbohydrates; 11 g protein;3 g fiber; 645 mg sodium; 461 mg potassium. Nutrition Bonus: Vitamin A (80% daily value), Folate (21% dv), Vitamin C (20% dv), Calcium 15% dv). Carbohydrate Servings: 1 1/2