Posts Tagged ‘eat healthy’

by Cheney Maddox

September 18

2:48 pm

Sweet Tooth

You know when you have one of those weeks when all you can think about is CHOCOLATE!?! Well for me, no matter the time or place, my sweet tooth was ACHING.

If you have experienced this – you understand my pain. My world revolved around satisfying that urge – and I wasn’t going to stop until I had my hands on that sweet little morsel!

So, I am going to listen to my body (and stomach) and have a piece of chocolate…in moderation. That way, I can go about my day and get the cocoa off the brain.

Lucky for me, I have my hands on the H3 Fudgy Brownie recipe, so I was able to savor the chocolate-y goodness! Lucky for you, I am going to share the wealth.

So here you go – the coveted H3 Fudgy Brownie! (Just make sure to share!)

brownie Sweet Tooth

H3 Fudgy Brownies

Ingredients

¾ cup Flour

1/3 cup Cocoa Powder, unsweetened

½ tsp. Baking Powder

¼ tsp. Salt

¼ cup Semi-Sweet Mini Baking morsels

2 T. Butter

2 T. Cottage Cheese, 1 % pureed

1 cup Sugar

1 T. Lite Chocolate Syrup (Hershey’s)

2 tsp. Pure Vanilla Extract

1 each Egg

Preparation

Preheat the oven to 350 F. In a medium bowl, combine flour, salt, sugar, baking powder and cocoa powder. In sauce pan, melt butter, then add chocolate syrup. In a separate bowl, mix egg, vanilla, pureed cottage cheese and butter mix. Mix the wet ingredients into the dry. Mix will be very stiff. Then place mix into a lightly greased pan. Top brownie mix with chocolate morsels. Bake for about 15-20 minutes or just until the brownie puffs up.

Number of Servings: 16
Serving Size: 1/16^thCalories: 90
Fat Grams: 2.5

Don’t forget – Members, you have access to over 200 recipes on our Members Only website! Check it out.

This entry is filed under Nutrition, SELF.

by Cheney Maddox

September 8

3:16 pm

1 Comment

10 Simple Ways to Control Your Portions (and waistline…)

Last week, I challenged you to join the Small Plate Movement – to decrease your portions and learn to enjoy smaller meals (while still feeling satisfied!)

Here are 10 other ways to control your portions…

- Oldies but Goodies. Instead of putting your leftovers into one large container – break them up into individual meals. This way you are reaching for one meal, not the entire serving.

- Start with a Salad. Eating a salad before lunch or dinner is a good way to keep from overeating. By including lots of fiber-full veggies, it will help curb your appetite.

- Single serve your Trigger Foods. Buy snack foods in single serving sizes or separate into smaller individual baggies. It may be more difficult to stop eating [insert favorite snack food here] straight from the bag, but you are less likely to eat 5 zipper bags full.

- Eat Mini Meals. You can make sure your blood sugar stays stable and keep your stomach from rumbling by eating small healthful meals throughout the day. Here at H3, we encourage 100 calorie ‘Metabo Meals’ of fresh fruits and veggies in between meals.

- Out of Sight, Out of Mind. Keep pots and dishes away from the table during meals, where it’s easy to go for seconds. You may rethink your 2nd helping on the way from the table to the counter.

- Meat on the Side, Please. Treat meat entrees as a side dish rather than the main part of your meal. Load up on veggies and healthy grains as the bulk of your meal and you’ll feel full sooner. Your plate should be 2/3 veggies and 1/3 lean protein.

- Double Up. Eat 1/2 of a meal at lunch – and then save the rest for dinner. Or have a grilled chicken breast and veggies for lunch, and turn the left over into a chicken salad for dinner.

- You look 12 (and under). When eating out — order a kid portion. Not only do you save money, but you are also saving calories!

- Serving Smarts. Learn how to ‘eyeball’ the standard portion sizes and make sure to stick to them when dining out or eating at home. For example: 3 oz. of meat is the size of a deck of cards.

- Live a little. Don’t forbid yourself of certain foods – this will only lead you to feel deprived – which will most likely lead to bingeing. Treat yourself once in a while to avoid this cycle!

This entry is filed under Nutrition.

by Cheney Maddox

August 27

4:29 pm

1 Comment

TAV: Portabello Mushroom Pizza with Balsamic Pesto Sauce

portabello mushroom pizza Make every night a PIZZA night with our delicious Portabella Mushroom Pizza. Covered in a mixture of cheeses and fresh veggies—this pizza is sure to satisfy your pizza cravings without all of the fat and calories!

Not only are they yummy – but offer many health benefits!

Portabello Mushroom Pizza

Ingredients

- 8 Portabello Mushroom Caps

- 8 Tbsp. Balsamic Pesto (see below)

- 1 Cup Part Skim Mozzarella Cheese, grated

- 1/2 Cup Provolone Cheese, grated

- 1 Cup Canned Artichoke Hearts, drained and chopped

- 8 Black Olives, pitted and chopped

- 1 tsp. Fresh oregano, chopped

- 1/4 Cup Sundried tomatoes, chopped

- 8 Tbsp. Parmesan cheese, finely grated

Preparation

Preheat the oven to 400 degrees. Brush underside of cleaned mushroom cap with 1 tablespoon of pesto. Place pesto brushed caps on a parchment lined baking sheet and roast for 5 minutes. Mix mozzarella, provolone, oregano and tomoatoes together. Remove mushrooms from the oven and fill each cap with a portion of the cheese mixture. Top each with 1 Tbsp. of parmesan. Return to hot oven and bake for 8 to 10 minutes or until cheese has browned. Garnish with a sprig of fresh oregano if desired.

Serving Size: 1 mushroom
Number of Servings: 8
Calories: 160
Fat: 9.75 grams

Balsamic Pesto Sauce

Ingredients

- 1 1/2 Cups Fresh basil leaves (lemon basil is delicious if you can find it)

- 2 cloves Garlic

- 1/4 Cup Pine Nuts

- 2 Tbsp. Extra Virgin Olive Oil

- 1/4 Cup Dark Balsamic Vinegar

- 1/4 Cup Vegetable Stock

- Pinch Salt and Black Pepper

Preparation

- Place basil, garlic and pine nuts in a small food processor and chop until very fine. While processor is running, slowly pour olive oil, vinegar, and stock through the opening and continue blending for 1 minute. Pesto will be soupy, not thick like the traditional style. Remove to a plastic or glass container and add salt and pepper. Store in refrigerator for up to one week.

Serving Size: 1 Tbsp.
Number of Servings: 16
Calories: 30
Fat: 2.75 grams

This entry is filed under Nutrition.

by Cheney Maddox

August 26

2:56 pm

1 Comment

TAV: Mushrooms

ButtonMushroom fb TAV: Mushrooms

Mushrooms have always been a funny food to me. They grow in the yard, the Smurfs live in them, and certain types can kill you (unless your name is Mario or Luigi)!

I know – I know – mushrooms are not really considered a veggie. But even though they truly belong in the ‘edible fungi’ category – I am still going to highlight them during a Try-A-Veggie post.

However, these little fun-guys (hehe), offer many of the same health benefits as vegetables do.

Composed mainly of water, they are low in calories and sodium, are fat-free and one Portabella mushroom contains more potassium than a banana does! They also have no cholesterol and contain anti-oxidants to support a strong immune system.

Mushrooms are available year-round and there are over 38,000 varieties! Some of the most common types (and the ones that won’t leave you ill) include the button, crimini, shiitake and portabello.

Check back tomorrow for one of our most popular recipes, Portabello Mushroom Pizza with Balsamic Pesto Sauce.

Joke – of – the – Day (Because I couldn’t leave a mushroom post without one!)

Q: Why did the mushroom go to the party?

A: Because he was a fungi.

Q: Why did he leave?

A: Because there wasn’t mushroom.

This entry is filed under Uncategorized.

by Cheney Maddox

August 24

4:18 pm

3 Comments

What’s for Brinner?

H3 Banana Oatmeal Hotcakes

Do you ever eat breakfast for dinner?

If not, here is a recipe so yummy you won’t want to wait until tomorrow morning to try it!

H3 Banana Oatmeal Hotcakes

Ingredients

1/2 Cup Rolled Oats

1 Cup Water

2 Tbsp Light Brown Sugar

2 Tbsp Canola Oil

1/2 Cup Whole Wheat Flour

1/2 Cup All-Purpose Flour

1 1/2 tsp Baking Powder

1/4 tsp Baking Soda

1/4 tsp Salt

1/4 tsp Ground Cinnamon

1/2 Cup Skim Milk

1/4 Cup Non-fat Yogurt

1 Mashed Banana

1 Egg

Preparation

In a large, microwave safe bowl, combine the oats and water. Microwave on high until the oats are creamy and tender; about three minutes. Stir in brown sugar and canola oil; set aside to cool slightly. In a separate bowl, combine the flours, baking powder, baking soda, salt, and ground cinnamon; whisk to blend. Add the milk, yogurt and mashed banana to the oats and stir until well blended; beat in the egg. Add the flour mixture to the oat mixture and stir until just moistened. Place a nonstick frying pan or griddle over medium once hot, spoon ¼ cup pancake batter into the pan. Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned; about two minutes. Flip the pancake and cook for another 2-3 minutes. Repeat with remaining pancake batter.

Servings: 10

Serving Size: 1 hotcake

Calories: 90

Fat Grams: 3

This entry is filed under Nutrition.

by Cheney Maddox

August 20

3:29 pm

2 Comments

Dining Out Guide: Asian Cuisine

Chinese Food

It’s getting closer to the weekend…and for me that usually means dining out.

This weekend, I am planning to visit one of my favorite restaurants Hinoki — I never pass up a night of fresh sushi!

So for one of America’s most popular take-out options – look below for the ‘Unwise, Better, Best’ options.

As always, PORTION CONTROL is key. Generally, while dining out you will receive a larger portion than normal. Try asking for half of your meal boxed ‘to go’ before they serve it to you. Or split the entree with a friend.

UNWISE

- Fried Rice

- Egg Rolls – can have up to 200 calories per roll!

- General Tso’s Chicken (a sweet and spicy deep-FRIED chicken dish)

- Sweet and Sour Pork — generally anything labeled ‘Sweet and Sour’ will contain lots of sugar and calories!

- Pot Stickers (Deep Fried Veggie Dumplings)

- Tempura — don’t let the name throw you off, tempura means ‘fried’ so even if it is Tempura Veggies – BEWARE!

- Soy Sauce — watch portions, contains LOTS of sodium!

- Lo Mein noodles — be wary of HUGE portion sizes.

- Sushi choices that are tempura based with extras like cream cheese or mayonnaise dressings, like the Philly Roll.

BETTER/BEST

- Egg Drop or Wonton Soup

- Shrimp Chow Mein

- Moo Goo Gai Pan (Sliced chicken breast and stir fry veggies, usually in a light sauce)

- Chop Suey (One of the few dishes often prepared without meat – VEGGIE OVERLOAD!)

- Hot Mustard Sauce

- Miso Soup

- Stir Fry Veggies

- Edamame (Soy beans)

- Cucumber Salad

- Sushi — choose Maki Sushi, Salmon and Tuna Sashimi

- Ponzu and Ginger Sauces/Dressings (ask for all dressings and sauces on the side!)

My mindful eating challenge: Try using chopsticks! Not only will it help create the ultimate Asian experience, but will slow down your eating.

Have you ever tried eating rice with chopsticks? It’s like dancing with two left feet!

One last thing, don’t forget your fortune cookie! A low-calorie, low-fat dessert (only 30 cals per cookie) — with a surprise inside.

Today’s fortune: Health Fortune Cookie

This entry is filed under Nutrition.

by Cheney Maddox

August 19

4:16 pm

1 Comment

Living the Healthy Lifestyle

Are you signed up for our monthly e-newsletter?

If not, you are missing out on H3 upcoming events, free recipes, workouts and more!

Check out the latest edition of Living the Healthy Lifestyle.

Living the Healthy Lifestyle

This entry is filed under Uncategorized.

by Cheney Maddox

August 13

3:32 pm

No Comments

Get Your Snack On

Here at Hilton Head Health, we encourage small 100 calorie snacks called Metabo Meals which are designed to prevent overeating, stabilize blood glucose levels and increase your metabolism. These snacks are often fresh fruits, vegetables, low-fat yogurt or even a small muffin.

So when you feel that 3:30 pm urge to hit the vending machine – try to quench your ‘craving’ with one of the snacks listed below.

Crunch on This

1-2 Rice Cakes with 1 Tbsp. of Nut Butter
100 calorie pack of popcorn (ex: Smart Pop)
1/2 cup of dry cereal (ex: Kashi Go-Lean, Mini Shredded Wheat, Fiber One)
4-5 whole grain Melba Toast
1/2 cup of raw carrots
14 animal crackers

Spice and Ethnic

1-2 oz. ground turkey with diced tomatoes and taco sauce
Stir-fry with low-sodium soy and teriyaki sauce
2 oz. (about 30 pods) edamame
1/4 cup salsa with 5 whole grain, low-sodium, low-fat Triscuits
1/4 cup H3 hummus and 6 pita chips

Salty Satisfactions

4 whole wheat Melba Toasts with 4 turkey pepperonis and a sprinkle of skim mozzarella cheese
1 0z. (small handful) peanuts or pistachios
100 calorie pack of popcorn (ex: Smart Pop)
1-2 oz. sundried tomatoes
6 whole grain, low-sodium, low-fat Triscuits

Sweet Nothings

4-6 oz. low or non-fat yogurt
1/2 cup frozen yogurt
1/2 – 1 cup fruit smoothie
1/4 cup sugar-free pudding or Jello
1/2 – 1 cup strawberries dipped in fat-free whipped cream
1/2 – 1 cup frozen blueberries or grapes
1 rice cake topped with 1 oz. yogurt, berries and cinnamon

Chocolate Attack

1 – 2 sheets chocolate graham crackers
1 – 2 chocolate crunch rice cakes
100 calorie pack of cookies
1 piece or serving of dark chocolate (look for 70% or higher cacao content)
1/4 cup dark chocolate or chocolate fudge sugar-free pudding

This entry is filed under Nutrition, Uncategorized.

by Cheney Maddox

August 11

9:41 am

2 Comments

You’re HOW Old?!

Another year has passed. If I’m lucky, there will be many more to count.

A birthday is about celebrating life – your life. Although many people think of birthdays (or either forget) as a reminder that they’re getting older, we should think of each year as a victory!

As an effort to create a world with less cancer and MORE birthdays, the American Cancer Society and the Culinary Institute of America teamed up to create a healthier birthday cake. A quote from ACS sums it up perfectly,

“Birthday cakes help people celebrate important milestones in meaningful ways. We see a significant opportunity to use the American Cancer Society’s new official birthday cake to inspire people to stay well and lead healthier lives through simple lifestyle changes.”

A healthy lifestyle is the key to reducing your risk of cancer, heart disease and other illnesses. By making small steps to live healthy, you will ultimately improve your chances to live a long and healthy life – and maybe even make it to 100 CAKES!

To make the ACS the official sponsor of your birthday, click here. (You can also download the winning cake recipe!)

I will take this day to celebrate my life and give thanks for my health – and even enjoy a slice of my own [healthier] birthday cake!

This entry is filed under Nutrition, SELF.

by Cheney Maddox

August 6

4:46 pm

No Comments

SMART CART

The first grocery trip after returning home from H3 may seem daunting. However, appropriate planning and preparation will see you through to success. Here at Hilton Head Health, we make sure to prep you for your return through our SMART CART trip.

Our Nutrition experts take you on a trip to the local grocery. Not only will you gain great ideas for quick and healthy meals, but you will be able to compare and contrast the options in the ‘unwise, better, best’ categories. You will practice developing a healthy shopping list, experience optimal food selection and learn how to manage the tempting aisles of your favorite store.

Here are a few expert tips on how to get through the grocery store without anything ‘sneaking’ in your cart!

1. Plan ahead. Make a list before going to the store of everything you need for the week. Click here for the H3 Shopping list – just print, check the boxes, and you’re off!

2. Don’t shop when you are hungry or in a hurry – shopping at these times, you are more likely to make ‘impulse’ buys.

3. Shop the perimeter of the store. This is where you will find the healthiest options such as fresh fruits, vegetables, dairy and lean meats.

4. Spend the majority of your time in the produce aisle – make sure to buy fruits and veggies from all colors of the rainbow.

5. Fresh fruits and vegetables are best, but if you are worried about waste, frozen are a great alternative.

6. Stay AWAY from the snack food aisle. Notice how the chips, cookies and sugary sodas are all together in one place! (Better to avoid this aisle all together.)

7. Convenience is worth the extra cost. Individual baggies of pre-cut fruits and vegetables are perfect for packed lunches, snacks and quick salad toppers.

8. Instead of ground beef, try ground turkey breast, ground chicken breast or even soy crumbles.

9. Choose 100% whole wheat pasta and bread. The first ingredient should read whole wheat flour.

10. Learn how to read nutrition labels. Keep an eye on fat (trans and saturated), calories, sugars and sodium content. (Check back next week for a more detailed guidelines on how to choose ‘unwise, better, best’.)

These are just a few tactics to make your shopping trip a success. Do you have any grocery store strategies?

This entry is filed under Nutrition.

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