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Why Go Greek? (Yogurt, That Is)

May 9th, 2012 . Posted in Health Tips, Nutrition Trends | 2 Comments »
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I am often asked the following question at work, “I’ve been hearing a lot about Greek yogurt; what is the benefit of it?” and “What is Greek yogurt?” Well, here are some answers that I hope will get you on the Greek yogurt bandwagon.

Greek yogurt is made with cow’s milk (not goat’s, as is often believed) that is strained extensively to remove the liquid portion (the whey) as well as much of the lactose. This contributes to the thick, creamy texture of Greek yogurt as well as the high protein content. Greek yogurt has twice the protein as conventional yogurt, which will help keep you feeling full longer.

Here are the benefits of Greek yogurt:

  • Taste: has a thick, creamy texture
  • Protein: contains twice as much protein as conventional yogurt, usually about 14-16 grams per 6 ounces
  • Lactose: ideal for lactose-intolerant individuals, with some brands being 99% lactose-free
  • Fat: most Greek yogurts are fat-free or low-fat
  • Probiotics: as with any yogurt that contains live and active cultures, it helps keep your digestive tract in-check
  • Weight management: due to the high protein content and low calorie content, it is a great choice for those trying to lose weight

All this being said, not all Greek yogurt is created equal. There are certain brands that have high amounts of added sugar and saturated fat. My favorite and dietitian-approved brand is Chobani, which offers both 0%- and 2%-fat varieties. Chobani has over 16 flavors of Greek yogurt as well as Chobani Champions, a Greek yogurt make especially for kids.

For a delicious breakfast parfait using Greek yogurt, place Chobani Greek yogurt at the bottom of a bowl, add Kashi Go Lean cereal and top with fresh fruit. This high-protein start to your day will keep you feeling full and energized!

Yogurt for Rover? Oh Yes!

April 26th, 2012 . Posted in Health Tips | No Comments »
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Being a dietitian makes me think about the health status of my family – my whole family, including our adorable and spunky miniature schnauzer, Nigel.  In the break room one day, I was talking to a fellow employee about Nigel and how he has been “snubbing” his dog food lately because he thinks he should be getting human food instead (which my husband has been slipping to him when I’m not looking). My coworker suggested mixing a little bit of plain yogurt in with his dog food to make it more tasty. So I decided to do a little research about feeding yogurt to dogs, and this is what I found:

  • Plain yogurt is beneficial to a dog’s digestive tract because of the live and active cultures found in it (those healthy probiotics)
  • Dogs love yogurt
  • Yogurt can help decrease discoloration in a dog’s beard (Nigel has an impressive beard that has developed some red/brown discoloration, which is very common in schnauzers)
  • Only use PLAIN yogurt (not flavored  yogurt or yogurt with artificial sweeteners) that has live and active cultures
  • A tablespoon or two a day is the recommended daily allotment

So I bought some plain yogurt at Hy-Vee yesterday and mixed it in with Nigel’s dog food. The result: Nigel happily ate all his food and licked his bowl clean. As far as the beard discoloration, only time will tell.

Fried Rice and Egg Rolls

April 24th, 2012 . Posted in Healthy Recipes | No Comments »
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To go along with my previous stir-fry post, I have two simple yet delicious sides that are sure to be a crowd pleaser:

 

Fried Rice

Source: Greta’s Kitchen

Serves: 6 (about ¾ cup each)

All you need:

  • 1-2 green onions, chopped (optional)
  • 2 large eggs
  • 1 Tbsp. olive or canola oil
  • 4 cups cooked rice ( about 2 cups uncooked rice)
  • 1-2 Tbsp. reduced-sodium soy sauce

All you do:

1. Wash and finely chop the green onion.

2. Heat a wok or stir-fry pan and add 1 Tbsp. oil. When the oil is hot, add the eggs. Cook, stirring, until they are lightly scrambled but not too dry.

3. Add cooked rice to the eggs.

4. Stir-fry rice and egg mixture (stir the mixture together).

5. Add soy sauce and green onion.

Nutrition Facts per ¾ cup serving: 166 calories, 3 g fat, 0 g saturated fat, 117 mg sodium, 30 g carbohydrate, 1 g fiber, 4 g protein

 

Baked Egg Rolls

Source: Greta’s Kitchen

Serves: 8 (1 egg roll each)

All you need:

  • 1 ½ cups broccoli slaw
  • 1 cup finely diced cooked chicken
  • 4 ½ tsp. reduced-sodium soy sauce
  • 2 tsp. sesame oil
  • 2 garlic cloves, minced (or use jarred pre-minced garlic)
  • ½ teaspoon fresh grated ginger
  • 8 Melissa’s Egg Roll Wrappers

All you do:

  1. In a small bowl, combine the first six ingredients.
  2. Place 1/4 cup chicken mixture in the center of one egg roll wrapper. Fold bottom corner over filling; fold sides toward center; roll up tightly to seal. Repeat with remaining wrappers and filling.
  3. Place seam side down on a baking sheet coated with cooking spray.
  4. Spray tops of egg rolls with cooking spray. Bake at 425° for 10-15 minutes or until lightly browned. Serve warm.

Nutrition Facts per serving: 118 calories, 1 g fat, 0 g saturated fat,  253 mg sodium, 17 g carbohydrate, 1 g fiber, 8 g protein.

 

Stir-Fry Frenzy!

April 24th, 2012 . Posted in Health Tips, Healthy Recipes | No Comments »
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When I am asked the common question of what is easy and healthy to cook for supper, my answer is often ‘stir-fry’. Stir-fry can be made with just about anything, is relatively inexpensive and makes excellent leftovers for the next day. Here is a simple stir-fry recipe to get you started:

Vegetable Stir-Fry with Chicken or Tofu

Serves: 4

Source: Greta’s Kitchen

All you need:

  • 2 medium green peppers, julienned
  • 2 medium sweet red peppers, julienned
  • 2 medium carrots, julienned (or ½ cup pre-sliced carrots)
  • 2 cups broccoli florets
  • 6 green onions, thinly sliced
  • 2 Tbsp. olive oil
  • 2 Tbsp. reduced-sodium soy sauce
  • 1 tsp. fresh ground ginger
  • 2 Tbsp. cornstarch
  • 1 cup reduced-sodium chicken broth
  • ¼ cup cold water
  • 1 cup chicken breast or firm tofu

All you do:

1. Dice the chicken or tofu; heat skillet to medium-high heat and add 1 Tbsp. oil. Cook the chicken until no longer pink; cook the tofu until a crisp exterior texture forms.

2. Set the chicken or tofu aside and add back to the vegetables in the end.

3. Add 1 Tbsp oil to the pan. Saute the peppers, carrots and broccoli in oil until crisp-tender, about 3 minutes. Combine soy sauce and ginger; add to pan with the onion. Cook and stir for 1 minute.

4. Combine the cornstarch, broth and water until smooth; gradually stir into the vegetables. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken or tofu back to the mixture.  

Nutrition Facts per serving (calculated with chicken):  193 calories, 8 g fat, 0 g saturated fat , 521 mg sodium, 17 g carbohydrate, 5 g fiber, 16 g protein.

 

Does Hy-Vee Put Pink Slime in its Ground Beef?

April 5th, 2012 . Posted in Ask the Dietitian | No Comments »
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Q: Does Hy-Vee put pink slime in its ground beef?

A: First of all, let’s define “pink slime.”  Lean Finely Texturized Beef, also known as LFTB (which Jamie Oliver dramatically calls “pink slime”), is 100% beef that has been removed after processing and is added to fattier beef in order to make it more lean. The issue about LFTB is less about how safe it is and more about giving the customer the choice of whether or not to buy products with LFTB. Currently there is no mandate to label a food item as containing LFTB.

Hy-Vee had planned to eliminate all LFTB from their beef after the media storm that developed around it. Many customers expressed their dissatisfaction with this decision; removing LFTB from ground beef will raise the food cost and could result in the loss of thousands of jobs in the Midwest. Because of this, Hy-Vee has decided to offer both kinds of ground beef – both with and without LFTB. Both products will be clearly identified so customers can decide which one they want to purchase.  This transition is underway and will be implemented in our stores as soon as possible.

Ask the Dietitian: Can Caffeine “Back You Up”?

March 26th, 2012 . Posted in Ask the Dietitian | No Comments »
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Q: Can caffeine cause constipation?

A: Yes and no. In some situations caffeine can relieve constipation and other times it can cause constipation. Caffeine is a diuretic, which means it makes you urinate more than normal, which can cause dehydration and constipation. Since caffeine also speeds up digestion in your colon, it can relieve constipation. Bottom line: if you consume caffeine, make sure to drink plenty of water to prevent constipation.

Ask the Dietitian: Fat-Burning Foods

March 23rd, 2012 . Posted in Ask the Dietitian | No Comments »
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Q: What are good fat-burning foods?

A: The concept behind fat-burning foods is the thermogenic diet: some foods require more calories to digest than they contain. These food include berries, celery, grapefruit, etc. This being said, these foods do not actually burn fat and there is no such thing as a “fat-burning food.”  There are certain foods that can naturally help boost your metabolism, such as hot peppers (for example, jalapeños and habanero peppers ), green tea and vinegar. The increase in metabolism these foods provide is minimal and does not contribute to significant weight loss. Bottom Line: The best way to speed up your metabolism is to exercise and eat at least every four to five hours. If a food or supplement is advertised as being “fat-burning,” it is being misleading.

Ask the Dietitian: Flax Seed

March 19th, 2012 . Posted in Ask the Dietitian | No Comments »

Q: What is flax seed good for?

A: Flax seed has been used for centuries as a health food. It can help lower cholesterol, prevent certain cancers, ease the pain and swelling of some types of arthritis, relieve constipation and reduce the risk of heart disease. When flax seed is consumed, it needs to be ground (or milled) in order for your body to digest it. You can either buy flax seeds that are already ground (milled) or buy whole flax seeds and grind them yourself in an electric coffee grinder. Keep in mind that once flax seed is ground, it needs to be stored in a tightly sealed container in the refrigerator or freezer. Here are some easy meal and snack ideas using ground flax seed:

  • Sprinkle on a bowl of oatmeal in the morning
  • Add a tablespoon to your favorite cereal
  • Use in breading for chicken and pork chops
  • Add to homemade waffle and pancake batter
  • Serve pasta made with flax seed
  • Stir flax oil into soups and smoothies
  • Add to homemade bread and muffins

Ask the Dietitian: Weight Loss

March 17th, 2012 . Posted in Ask the Dietitian | No Comments »
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Q: Can you lose weight without eating healthy or exercising?

A: Not in a healthy or sustainable manor. For example, there are weight loss pills, but they usually do not work, carry serious side effects and as soon as one stops taking the pills, the weight comes back on. Bariatric surgery is an option for some but carries serious risks and does require extreme changes in eating habits in order for the surgery to be successful. Healthy eating and exercise can be incorporated into your everyday lifestyle without a drastic change – just take it one step at a time.

Ask the Dietitian: Protein in Seafood

March 16th, 2012 . Posted in Ask the Dietitian | No Comments »
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Q: Does seafood have more protein than chicken or steak?

A: Not necessarily; all three are great sources of protein. Three ounces of chicken breast contain about 20 grams of protein, and 3 ounces of steak contain about 23 grams of protein. For fish, 3 ounces of tilapia contain about 17 grams of protein and 3 ounces of salmon contain about 20 grams of protein.

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