Buddy Up for a Great New Year of Fitness December 30, 2010

Working out with a friend can make exercise a fun, social event to look forward to and can help keep you accountable for days when you feel tempted to skip it. Find a friend who you think will be motivating and make a plan together with an exact day (or days) and time that you can schedule workout dates. Whether its a group exercise class, time in the gym, or a brisk walk around campus, putting your workout on your schedule and a having a friend to keep you accountable will help you achieve your workout goals this year.

A message from Tufts Student Resources (TSR) Fitness:

NEW YEAR’S Special:
Buddy Up for Better Fitness
Sale starts now and ends January 3rd at noon (on Boston time.)

Order your TSR Fitness Pass today and get a free gift pass for your friend! Offer valid for the Unlimited Class Pass and individual class passes. (Not valid on 5-Class Pass). How to get in on the deal: Order your pass today through January 3rd at noon and email the name and email of your friend you are gifting a pass to at tsrfitness@gmail.com. You must email the name and email of your friend to us by noon on January 3rd for them to receive the free pass.

Limited quantities of each individual class pass available, order today! Your friend will be given the same unlimited pass that you purchased (EXCLUDES 5 class passes- if your individual class unlimited pass comes with a 5-class pass you will receive the 5-class pass but your friend will ONLY receive the unlimited pass to the class you purchased) and will be sent an email informing them of your gift on January 5th.

Order your TSR Fitness pass today at www.tuftsstudentresources.com

Aguacate relleno de atun

Aguacate relleno de atun: This is a simplified version of a favorite Mexican dish with one scooped out fresh avocado half, and chunk light canned tuna mixed with pineapple salsa.

This recipe uses a homemade low-sodium, low-fat version of tuna salad from this delicious Mexican dish by mixing canned light tuna (in water) with salsa without adding any mayo, salt, or cheese. The creamy avocado flavor with the savory taste of the tuna and salsa makes for an incredibly satisfying flavor. Nutrition bonus: this dish is a good source of potassium, vitamin E, vitamin K and folate.

Try it at Home: Aguacate Relleno de Atún

1. Slice and remove skin from one ripe but firm avocado. remove the pit and use the hollowed out center as a bowl for tuna/salsa mix.

2.Brush avocado with a splash of lemon or lime juice  (to keep avocado fresh longer- you just need a few drops)

3. Combine 1-2 tbsp chunk light tuna with 1 tbsp salsa of your choice. (I used Newman’s Own All Natural Chunky Pineapple Salsa).

4. Top with a spring of fresh cilantro.

Dish works well as a snack or appetizer or pairs nicely with a salad or tortilla soup for a delicious meal. You can use both avocado halves to make 2 servings or save the other half of the avocado to use the next day in the fridge or for later use in the freezer.

Serving Size: 1 stuffed avocado half. Nutrition Info (approximate values will vary with exact portions used) Calories per serving: 220 kcal. Fat: 15 g (2g saturated, 13g unsaturated). Sodium: 187 mg. Potassium: 587 mg.

Workout with More Free Music December 29, 2010

If you missed my original “How to Score Great Free Music” post you can find it here.

Here’s another site to add to the list:Iggy N Scratchy presents: From Russia With Club

Iggy (Tufts ’10) features hours worth of music sets that you can download for free from his blog site. Just click on the orange text within the post that says the name of the set to download. Thanks Iggy for the free music!

Satisfying Soup December 28, 2010

Satisfying Soup: Hot vegetable soup with multigrain tortilla chips topped with low-fat cheddar

Featured: Health Valley Organic No Salt Added Vegetable Soup topped with multigrain tortilla chips and low-fat cheddar blend. Canned soup can be good to keep on hand for when you don’t have much time to go grocery shopping but many soups try to compensate for the lack-luster canned taste with enormous amounts of sodium. Look for low-sodium or no salt added versions and add your own toppings to amp up the flavor. I found this combo to be particularly delicious as a mid-afternoon snack and helped me stay on track with my goal to eat more vegetables. One cup of soup plus toppings delivered 70% of the DV for vitamin A, 20% of the DV for vitamin C, and lots of satisfying flavor for only 175 calories. I saved the rest of the soup for later (the can comes with two cups) but loved it so much that I couldn’t wait until the next day and ate the rest that evening.

Rosemary Roasted Chicken December 27, 2010

Rosemary Roasted Chicken: Fresh whole chicken stuffed with lemon and parsley and topped with olive oil, rosemary and lemon grass.

Try it at Home: Roast Your Own Chicken

Preheat oven to 425°F (I used a convection roast setting). Line an oven tray with tinfoil and roll a piece of foil to use as a circular base for the chicken. Fill a small bowl with olive oil,  3-4 cloves chopped, crushed fresh garlic, 1/2 teaspoon minced fresh or dried rosemary leaves, juice from 1/2 of a freshly squeezed lemon, a dash of pepper, and a couple of sprigs of fresh parsley. Stuff the inside of the chicken with a bunch of fresh parsley and the remaining half of the lemon after you have squeezed the juice into the olive oil mixture and on the chicken. Using a basting brush (or your clean hands if you don’t have a brush) evenly spread the olive oil mixture onto the chicken and underneath the skin.

Tie the legs  together with baker’s twine or other oven-safe string (I used thread).  Place in the oven and set your timer for an hour. Temperatures may vary based on your oven settings and desired crispness. Check on the chicken frequently throughout the hour. It will be done when the internal temperature is about 180°F.

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I learned an important lesson about roasting chicken last night: Don’t assume that the bird you buy will be ready to cook. Last week, I put my knowledge from the Tufts Culinary Cooking lesson with Dining Services Chef Toby to work and roasted two chickens for a dinner with my family and friends. Much to my delight, the chickens turned out beautifully and tasted even better. Last night, however, my effort to repeat the experience for my grandparents did not work out quite as easily as planned. The problem: the chicken had been frozen and was not fully de-thawed. Given that my first chickens had been ready to cook when I opened them, I made the rookie mistake of thinking that this was a standard. Last night however, just as I opened the package and got ready to start seasoning I realized that this bird was way too cold. Long story short, while the outside appeared cooked, when we sliced the chicken and were about to serve dinner we noticed that the inside was far from done and we had to return it to the oven and begin our dinner sans chicken.

Lesson Learned: Let the chicken de-thaw overnight in the fridge before attempting to cook. Don’t assume chickens in the fresh meat section were not previously frozen.

Goals for 2011: Eat More Vegetables December 24, 2010

Frozen Veggie Side Dishes help make it easier to eat more of the good stuff

My 3-day diet record (part of a nutrition class assignment) revealed that despite my efforts to eat enough greens, I am not up to par with the U.S. Dietary Guidelines recommendations. According to my log, I was consuming about 2 cups of veggies/day. The minimum veggie intake per day is at least 2.5 cups.

Goal #1 for 2011: Eat More Veggies.

Here are my strategies for reaching this goal on a college-friendly budget for both time and money:

1. Stock up on frozen. Frozen vegetables are easy, cost-effective, and retain their nutrient content better than fresh vegetables that don’t get eaten soon enough. Green Giant makes a variety of microwave-ready vegetable mixes that you can just pop out of the freezer, heat up, and eat. Some varieties don’t score very well on Guiding Stars food finder because they have a fairly high amount of sodium added in their seasoning but, personally I don’t think the sodium content is too terrible and they taste so good that I know I will actually eat them. My favorite is the Garden Vegetable Medley. The mix of roasted potatoes, snap peas, and bell peppers is so tasty that I love eating the mix as a snack  or even at breakfast (not just as a side dish to lunch and dinners). Generally the packages are listed as having 2 servings per box, but at about 50 calories/serving you can easily enjoy the whole box guilt-free.

If you’re trying to cut back on sodium (another goal I’m trying to work on), you can mix the box veggies in with some unseasoned veggies to help cut back on your salt per serving ratio. For example, the Garden Veggie blend that I like takes great mixed with some  plain frozen peas. I just cook the mix as directed. Then pop some frozen peas in the microwave in a covered dish with just a bit of water. Microwave on high (time varies so check your microwave or package instructions).  Mix the peas and veggie mix together, dish out your desired serving and scoop the rest in a container to store in the fridge for a future snack.  You can also stick to plain, unsalted frozen veggies to really cut back on your sodium intake and make your own seasoning to add flavor with garlic, herbs, and olive oil, and pepper.

Green Giant's "Garden Vegetable Medley": A mix of roasted potatoes, snap peas, and bell peppers makes a satisfying, nutrient-rich 100 calorie snack.

2. Keep a plate of ready-to-eat fresh veggies handy. If they’re not easy to eat, they probably won’t be the first thing you reach for when you want a snack. During the summer, I always make a “cool plate” of washed, sliced fresh vegetables such as yellow and red bell pepper slices, baby carrots, and thin cucumber slices to serve as a side dish to meals for my family. I make more than enough so that we can keep the extras on a plate with saran wrap in the fridge to snack on throughout the day. I haven’t been as good about making these this fall or winter but I’m going to try to reinstate the plate. If it’s too much work, or you don’t have access to a lot of fresh veggie choices, buying a bag of baby carrots (which require little more than a quick rinse) can still achieve this purpose. The goal is to make the veggies in your fridge easily accessible.

3. Splurge on Salads. If I’m going to eat a fresh salad I want it to taste good. For me this means splurging on a good quality lettuce (organic mixed greens and spinach are my favorites) that looks appetizing enough that I know I’ll actually eat it. I love adding avocado slices, nuts, beans, artichokes, and a flavorful grilled chicken, light tuna, or goat cheese or Parmesan. Seasonal fruit tossed in can also liven it up nicely. Right now Bosc pears are my favorite fresh fruit in season. Buying all of your fresh ingredients can motivate you to eat everything before they go bad. Think of it as lowering your cost/serving every time you make a salad that week. Choosing a low-fat or non-fat dressing can be helpful to keep calories in check but check the label to make sure the manufacturer doesn’t try to compensate with extra sugars or salt.

Fresh Tomato Guacamole December 20, 2010

Fresh Tomato Guacamole

Fresh Tomato Guacamole

Ripe fresh tomatoes blended into the avocado and cilantro base make this naturally potassium and vitamin-E rich guacamole a delicious appetizer or side dish.

Try it at home

Using a blender, food processor, or hand blender, blend two ripe avocados, two fresh (medium sized) tomatoes, a large handful of fresh cilantro, a splash of lime juice, and a dash of cayenne (or chili) pepper.

Serving sizes: Although I love avocados and believe they are a wonderful, healthy part of my diet, I try to stick to limiting a serving to about 1/2 an avocado or less to keep calories in check.  For guacamole, I try to stick to no more than 1/2 cup servings (about 175 calories). This dish can easily serve 4 people. If you’re making it for yourself you can cut the recipe in half or store it in the fridge for a couple of days to spread out the servings.

Serve cool. Pairs well with salsa and tortilla chips (look for a low-sodium variety).

Other tasty guacamole blends

Another guacamole favorite, Whole Food’s recipe for Edamame Guacamole boosts protein and slashes calories in each serving without missing any of the creamy flavor. I’ve made this version several times and it always seems to be a hit with friends.

I haven’t made this one yet, but a guacamole hummus is next on my to-make list. This recipe looks like a delicious on from “Fannetastic Food.” I’ll let you know how it turns out!

Baked Apple with a Twist December 19, 2010

Baked apple slices with fresh raspberries and whipped cream

A twist on the 5-minute microwave baked apple recipe posted a few weeks ago.

Try it at home:

For 3 small desserts, slice and core 2 small apples. Place slices in a microwavable dish. Add a splash of lemon juice, a generous dash of cinnamon and a small dash of nutmeg and brown sugar. Cover with a lid or plate and microwave on high for 4 minutes.

Top hot apple slices with about a spoonful of whipped cream and garnish with fresh raspberries.

Greek Yogurt Study Snack December 14, 2010

Greek Yogurt Study Snack

Greek Yogurt Study Snack

It’s finals week for me… which means I won’t pick up on regular posting until Saturday.

I couldn’t resist sharing my favorite snack of the day however: FAGE non-fat plain Greek yogurt scooped onto a bed of frozen strawberries (slightly thawed) and topped with a dusting of cinnamon and turmeric. The was the best not-guilty pleasure food I’ve had all day. I let the strawberries thaw for about 20 minutes at room temperature before adding the yogurt so they would be soft enough to blend with the yogurt when I stirred everything together before taking the first bite. It was so deliciously creamy and satisfying but (unlike some of the other things I’ve had today) was also a wonderfully nutritious, low cal study snack.

Nutrition Highlight: While non-fat, plain Greek yogurts are among the healthiest foods in the dairy aisle, the kinds with added fruit usually don’t add the fruit alone. Instead, these often add extra sugar and a fruit syrup of some kind. There are still plenty of healthy qualities (like high calcium and protein) to these fruity Greek yogurts but to optimize the nutritional value of your snack add your own fresh or frozen fruit to plain yogurt instead. You’ll get all the flavor without going too sweet.

Pineapple Blueberry Banana Smoothie December 11, 2010

 

Pineapple Blueberry Banana Smoothie: Banana, frozen pineapple bits, frozen blueberries, plain non-fat yogurt, unsweetened almond milk

An Interesting Rating Tool December 8, 2010

After my nutrition controversy group finished our end-of-semester presentation on “Nutrient Profiling” methods, I find that my interest in the subject continues. Nutrient profiling systems, are food rating systems designed to compare foods based on their nutritional values to provide quick insight to shoppers looking to make healthy choices. There are dozens of nutrient profiling systems out there, some with substantially better methods of rating foods than others, but all imperfect… at least for now.

 

The Guiding Stars Online Food Finder allows you to compare foods instantly for their nutritional value

The system I focused on was the “Guiding Stars” system, implemented by Hannaford Supermarkets in 2007. Guiding Stars is now used by 1,300 grocery stores, two universities, and one public school. The system gives foods 0, 1, 2, or 3 star ratings based on how their nutritional contents measure up. 3-star products are considered the healthiest products within their categories.  Of course, what is healthiest is not always the same for every person. The star ratings are based on what would be best for the general population, most of whom could benefit from controlling or losing weight.  For those in the population who are on the low-end of the weight spectrum or who are underweight, I do not think these star ratings will necessarily benefit in several cases.  Most of the criteria used to evaluate the foods seem like good ones to me based on my studies of what constitutes a healthy diet. The one glaring problem that I have with the system is that it does not deduct points from non-caloric sweeteners. While these do not add calories to a food, the health consequences of heavy use of these artificial sweeteners are not entirely known and may be harmful. For diabetics, artificial sugars can be very useful but for others I do not see them as beneficial and may cause more problems than their worth.

With that being said, I do see the value in Guiding Stars as a general, user-friendly reference. Few of us have the time or energy to critically evaluate the labels of everything we eat, so a system that does the work for us has its appeal. Try comparing some of the foods you buy on the online Food Finder site. You may find that some foods you thought were healthy aren’t really as great as they seem and others that you thought weren’t so great are actually quite good for you!

Try it at home: Visit http://food.guidingstars.com/

Want to get the nutritional facts for the foods you eat at Tufts? Try Tufts Nutritional Analysis Program.

Pumpkin Pecan Oatmeal December 7, 2010

Pumpkin Pecan Oatmeal

Breakfast: Pumpkin Pecan Oatmeal

A warm seasonal breakfast, rich in spices, fiber, and sprinkled with chopped pecans for added crunch and protein.

Try it at Home

1. Cook oats. I cooked the oatmeal first (follow the instructions on the back of your oatmeal box as these may vary depending on what kind you have). Here I used quick oats, added 3/4 cup milk, stirred well and microwaved on high for 1 minute and 30 seconds.

2. Add 2-3 tablespoons pureed pumpkin. I used canned pumpkin. Stir well then top with a generous dash of cinnamon and a small dash of nutmeg. Top with chopped pecans.

3. Optional: Sprinkle some wheat germ on top for some added vitamin E or flaxseed for some heart- healthy omega-3 fatty acids. You can add a pinch of sugar as well but don’t add too much, the pumpkin will naturally give the oatmeal a slight sweetness.

Chinese Kale & Squash Ravioli December 5, 2010

Chinese Kale Stir-Fry: Chinese Kale, green peas, fresh garlic, organic beech mushrooms, and fresh tomato sauteed in olive oil.

Chinese Kale & Squash Ravioli

Featured Ingredient: Chinese Kale

Nutrition Highlights: Chinese Kale provides an excellent source of vitamin A, vitamin C, vitamin K, and folate.

Chinese Kale (also known as Chinese Broccoli) has a distinct flavor and look from European kale or broccoli, resembling broccoli rabe but having a much less bitter taste. The leafy parts of the plant and the broccoli-like buds can be steamed, boiled, or sauteed along with the soft, new parts of the stems. More of the stem can be chopped into small pieces and added to the stir-fry dish as well. I stumbled upon this vegetable for the first time a few weeks ago at a grocery store in China Town and decided to give it a try.

I suggest steaming or sauteing rather than boiling in most cases, so that you don’t loose some of the water-soluble vitamins in the boiling water.  Here I had a large batch of the greens so I fit as much as I could into the stir-fry pan and threw the rest in to boil along with the squash ravioli (not shown) we had for dinner.

Tuna & White Bean Salad December 3, 2010

Canned light tuna and white (cannellini) beans seasoned with turmeric, cayenne pepper, and dill and topped with a few low-fat muliti-grain chips to add crunch.

Instant Main Course: Tuna & White Bean Salad

Canned light tuna and white (cannellini) beans make for a healthy, instant main course (or hearty snack). The beans are an excellent source of soluble fiber and protein and the tuna is also and excellent protein source as well as a contributing source of heart-healthy Omega-3 fatty acids.

Herbs & Spices: Dill, Cayenne Pepper, and Turmeric were blended in with the dish to give it extra flavor and an added nutrition boost.

Small pieces of low-fat multi-grain chips were sprinkled on top to add some crunch to the dish. To keep sodium low, herbs and spices were used to enhance flavor without adding salt and the canned beans were rinsed before use.

Make It a Meal: To make it an easy meal, I paired the dish with a bowl of edamame,  a glass of skim milk, and fresh orange slices.