Holiday Meal Makeovers
How to healthfully navigate your way around the table this holiday season.
Oh, the temptations of the holidays. Great food in great abundance can easily persuade us to overindulge. Who can resist that sugary-sweet pecan pie? Or deep-fried turkey? It's that one time of the year when we give ourselves permission to eat to excess. But then, the guilt, and maybe a few extra pounds, kicks in.
|Meat comparison Chart|
100g portion, cooked, lean
|Veal blade steak||193||34||0||5.1||3.7||9.8||3.1|
|Veal rib chop||188||31||0||6.3||2.3||4.8||2.6|
|Veal shoulder roast||170||31||0||3.9||2.5||7.3||3.6|
Beef sirloin steak
|Pork leg, butt end||207||31||0||8.0||1.1||3.1||1.2|
|Halibut, Atlantic & Pacific||140||26||0||3.1||1.0||0.5||0.08|
Minerals are important for body growth, in the composition of the blood and the proper condition of bone structure. At the cell level, they are an indispensable ingredient for all tissues and influence the reflexes of our muscles as well as keeping our body running like a well-oiled machine.
A major concern with our diets is the consumption of iron, calcium, sodium, potassium, phosphorus, fluorine and zinc.
Veal is a good source of these different minerals. Often by consuming 100 grams of veal, a good foundation is laid for the recommended daily nutrient intake of minerals that we need.
Veal and Diets
For many reasons, diets must be adjusted for special needs. Some diets need to be restricted in energy, sodium, and fat; others are specifically used in cases of diabetes mellitus or digestive problems. In the case of energy restricted and diabetes mellitus diets, it is important not to use an excessive amount of fat. Veal is lean and does not add extra calories. In addition, its content in sodium is low, being an excellent source for sodium restricted diets.
A Tickling for the Tongue
Veal has many advantages. It is a valuable source of nutrients, it is tender, lean and digested easily. But above all, veal is just delicious.
The French and Italians use veal extensively because of its gastronomic qualities. You can use many methods to prepare veal such as grilling, frying, roasting or stir-fry.
Veal works very well with sauces or herbs, also with red, white or rose wines. In short, veal is a (healthy) tickling for the tongue.Easy AdSense V2.99 --> Post[count: 2] -->
According to the National Institutes of Health, pounds packed on during the holidays account for half of all weight gained annually. Don't let a few weeks of holiday gatherings undo a year's worth of dieting. Check out these lighter options to traditional holiday dishes and enjoy yourself without going overboard.
Turkey Breast Is Your Best Bet
In addition to being an excellent source of protein, turkey offers the least amount of fat per serving, among all other meats, if you pass on the skin. Four ounces of turkey breast sans skin is just 152 calories and almost no fat compared to 236 calories and 12 grams of fat in a skin-on drumstick.
Apple Cider Beats Eggnog
Six fluid ounces of eggnog without alcohol has 258 calories and 14 grams of fat (more than a Snickers bar), while the same amount of apple cider has only 90 calories and no fat. It's a no-brainer! If you can't forgo the eggnog, consider a reduced-fat version.
Veggies and Hummus Top Chips and Dip
Veggies and hummus are lower in fat and calories than your typical chip-and-dip (or cheese-and-cracker). Plus, they're full of fiber, which helps stave off hunger and keeps you satisfied.
Shrimp Cocktail Is a Winner
Whenever you have to choose between deep-fried anything and simple, cold fish, the latter is almost always healthier. Three ounces of shrimp have just 90 calories, but if they're fried, the same amount packs more than 200 calories.
Cranberries Make a Good Sauce
Spoon cranberry sauce over turkey and stuffing instead of meat-based gravy. Cranberries are packed with vitamin C and also provide a fair amount of dietary fiber, so you can protect yourself from an impending cold and fill up at the same time.
Baked Sweet Potatoes Are a Smart Side
Baked sweet potatoes are lower in calories and fat than buttery mashed potatoes or candied yams. Plus, they're rich sources of antioxidants, such as Vitamin C and beta-carotene. And if you eat the skin, you'll reap some fiber benefits, too. Just slice them in half, brush lightly with butter and sprinkle with cinnamon and bake.
Green Beans Minus the Casserole
Enjoy green beans steamed with garlic, or for a lower-fat version of the traditional casserole (you know, the one full of butter, cream, cheese and fried onion strings), use fat-free cream of mushroom soup and go light on the butter. All the yum and none of the guilt.
Champagne Is Choice
At just 100 calories, a glass of Champagne will do much less damage than a hot toddy, which weighs in at 200 calories -- and that's before the whipped cream. Just keep in mind that after one or two glasses of Champagne, you may be more likely to say yes to that pecan pie.
Pass Up the Pecan Pie for Pumpkin
A slice of pecan pie has about 400 calories and pumpkin pie has about half that. You can cut the calories in your pumpkin pie even more by using an egg substitute, low-fat evaporated milk.Five Most & Least Fattening CocktailsAh, the holidays ... we eat, we drink, we indulge -- and then we pay for it. According to the National Institutes of Health, pounds put on during the holidays account for half of all weight gained annually. The unsuspected culprit is alcohol.
"Calories from cocktails don't fill you up like calories from food," explains Tara Gidus, M.S., R.D., national spokesperson for the American Dietetic Association. "And, after one or two drinks, you may be more likely to say yes to that pecan pie."
For every alcoholic drink, you should down two glasses of water to fill you up and keep you hydrated. Then, pick your potion wisely.
Five Drinks to Avoid:
1. Eggnog: Six fluid ounces of eggnog without alcohol, has 257 calories and 14 grams of fat (more than a Snickers bar). Add some distilled spirits and your drink of choice is more than 300 calories.
2. Hot Toddies: A hot toddy with 2 ounces of liquor is about 200 calories, and that's without the whipped cream. Creamy liquors like Baileys, Kahlua, Amaretto and Schnapps are particularly dangerous averaging about 100 calories an ounce.
3. Martinis: Anything that has a sweet taste and a sugar rim is probably bad news (think lemon drops, appletinis, cosmopolitans). "Most martinis have 2 to 5 ounces of liquor, and the sugary syrups they're made with can add up to more than 800 calories in one drink," says Gidus.
4. Margaritas: A regular margarita has about 400 calories. Couple it with a heavy Mexican meal and you have a recipe for diet disaster.
5. Mixers: One and a half ounces of 80-proof spirits is 65 calories. Add 6 ounces of calorie-laden soda or a variety of syrups and you’re well over the calorie count for a "light" drink.
Five Smarter Sips
1. Champagne: At 100 calories, ringing in the New Year with this traditional toasting beverage won't wreak havoc on your waistline.
2. Wine Spritzer: With 3 ounces of wine and 3 ounces of club soda, wine spritzers top out at about 60 calories and zero grams of fat.
3. Wine: The typical glass of wine weighs in at 100 calories. Opt for red and you’ll get a healthy dose of disease-fighting chemicals called flavonols, too.
4. Beer: Light or regular, a bottle of beer is a much better option than most cocktails.
"Drink from the bottle instead of the larger servings from draft beers," says Gidus. Regular beer has 150 calories to the bottle, while light has about 100.
5. Vodka (or Gin) & Soda: Most mixers with 1.5 ounces of 80-proof spirits and diet or club soda have less than 100 calories and no fat.
--Amy Paturel, M.S., M.P.H
Eggs Excellent Source of Protein, Vitamins, and Minerals
What am I supposed to eat for breakfast? Is this a common question for you? Eggs are excellent choice for breakfast. A new study demonstrated that eggs support you to feel fuller and to eat less throughout the day. Just think eggs could help you to not over eat. According to the study in the Journal of the American College of Nutrition adults who consume eggs for breakfast ate 417 fewer calories than those eating breakfast with no eggs. Adding eggs almost equals a pound a week of calories.
Eggs also have nutritional value. One egg contains 70 calories, 5 grams of fat, and 6 grams of protein . Don’t forget about the vitamins and minerals as well. One egg delivers 15% of your daily intake of riboflavin, 30% of vitamin B12, 155 of Foliate, and 6% of Niacin. Most of the cholesterol is in the egg yolk so eating mostly egg whites will reduce the cholesterol. Don’t remove all the yolks from your diet as the yolks are loaded with the vitamins and minerals. One complete egg with additional egg whites makes an effective and healthy combination.
The best part of eggs is that you can make them to suit everybody. Eggs can be scrambled, poached, over-easy, and more. Eggs are easy to add into dishes like skillets or by themselves with toast. Make sure to add complex carbs to your breakfast for energy as well. Eggs are great source of protein, and you need carbs for energy.
|Rancher's Eggs and Potatoes
Tina Thompson helps launch Men's Movement www.Defyanceclothing.com
Celebrity Diet Secrets
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|Janet Jackson (right), with Gloria Estefan and Matthew McConaughey, shows off new look at the Grammys.|