Sunday, 18 July 2010
Monday, 7 June 2010
Arrivaderci Roma, deep sigh..suns out-she's on her way
This Ellie Krieger book "The Food You Crave" rocks!
The Skinny on Meat
-Meat is not only crave-ably delicious, it can also be quite healthful if you do it right
-Red meats like beef,lamb,and pork are loaded with essential nutrients like protein,zinc,iron,and B-vitamins.
-The trick is to get all that good stuff without overdoing calories and saturated fat.
Think--CUT--TRIM--PORTION
CUT
--choose cuts that make the "under 10" cut-off. That is 10 grams of fat or less per 3 ounce portion
--such cuts qualify as lean, whereas less than 5 grams of fat means the're extra-lean
--to put that in perspective, a 3 oz. skinless chicken breast=3grams fat
--3oz.skinless chicken thigh=9.2 grams fat
--go for the cuts with "loin" or "round" in their names
EXTRA LEAN---FAT GRAMS---------------LEAN-------------FAT GRAMS
beef top round---3.4-------------------lamb leg top round-------6.0
beef eye of round-3.5-------------------beef flank steak---------6.3
pork tenderloin---4.1-------------------beef top loin strip steak---6.5
ham-----------4.2-------------------pork loin---------------7.7
beef top sirloin---4.7-------------------beef tenderloin----------7.8
------------------------------------lamb loin chop-----------8.0
------------------------------------ground beef 90%lean------9.8
TRIM----all visible fat before cooking
PORTION-4-5oz uncooked------3-4oz cooked(about the size of a deck of cards)
SAFE at the PLATE
Separate raw from ready to eat.
Sore raw meats, poultry, and seafood in a dish on the bottom shelf of the fridge.(cold drops-coldest spot)
Wash hands, surfaces, cutting boards and utensils with hot soapy water.
I put my sponges/kitchen cloths in the microwave for 1 minute on high at the end of the day to kill bacteria.
Meat Thermometer---the surest way to get good results that are not overcooked is to use an instant read thermometer.
Put in thickest part of meat not touching bone.
Remember---Temperature will rise by @ 5 degrees as it rests after cooking.
Shellfish and Cholesterol---good news--Shrimp, crab, lobsters and the like are high in cholesterol,
BUT---it turns out that only cholesterol that is accompanied by saturated fat and trans fat that you eat is a factor.
These Delicacies from the sea are incredibly low in fat. Rich in protein and Zinc, HOLD THE BUTTER DIPPING.
As For Moi;
I'm hangin', see the specialist tomorrow, sooo we shall see....
Barb suck every last drop of fun out of Roma and throw a coin in The Trevi Fountain for moi.
Shae get's to town for bizness tomorrow, and will be with moi, Fri/Sat,backhome Sun.
Fit-walked to Kits library today, sunny and warm
Dat's All Folks
The Skinny on Meat
-Meat is not only crave-ably delicious, it can also be quite healthful if you do it right
-Red meats like beef,lamb,and pork are loaded with essential nutrients like protein,zinc,iron,and B-vitamins.
-The trick is to get all that good stuff without overdoing calories and saturated fat.
Think--CUT--TRIM--PORTION
CUT
--choose cuts that make the "under 10" cut-off. That is 10 grams of fat or less per 3 ounce portion
--such cuts qualify as lean, whereas less than 5 grams of fat means the're extra-lean
--to put that in perspective, a 3 oz. skinless chicken breast=3grams fat
--3oz.skinless chicken thigh=9.2 grams fat
--go for the cuts with "loin" or "round" in their names
EXTRA LEAN---FAT GRAMS---------------LEAN-------------FAT GRAMS
beef top round---3.4-------------------lamb leg top round-------6.0
beef eye of round-3.5-------------------beef flank steak---------6.3
pork tenderloin---4.1-------------------beef top loin strip steak---6.5
ham-----------4.2-------------------pork loin---------------7.7
beef top sirloin---4.7-------------------beef tenderloin----------7.8
------------------------------------lamb loin chop-----------8.0
------------------------------------ground beef 90%lean------9.8
TRIM----all visible fat before cooking
PORTION-4-5oz uncooked------3-4oz cooked(about the size of a deck of cards)
SAFE at the PLATE
Separate raw from ready to eat.
Sore raw meats, poultry, and seafood in a dish on the bottom shelf of the fridge.(cold drops-coldest spot)
Wash hands, surfaces, cutting boards and utensils with hot soapy water.
I put my sponges/kitchen cloths in the microwave for 1 minute on high at the end of the day to kill bacteria.
Meat Thermometer---the surest way to get good results that are not overcooked is to use an instant read thermometer.
Put in thickest part of meat not touching bone.
Remember---Temperature will rise by @ 5 degrees as it rests after cooking.
Shellfish and Cholesterol---good news--Shrimp, crab, lobsters and the like are high in cholesterol,
BUT---it turns out that only cholesterol that is accompanied by saturated fat and trans fat that you eat is a factor.
These Delicacies from the sea are incredibly low in fat. Rich in protein and Zinc, HOLD THE BUTTER DIPPING.
As For Moi;
I'm hangin', see the specialist tomorrow, sooo we shall see....
Barb suck every last drop of fun out of Roma and throw a coin in The Trevi Fountain for moi.
Shae get's to town for bizness tomorrow, and will be with moi, Fri/Sat,backhome Sun.
Fit-walked to Kits library today, sunny and warm
Dat's All Folks
Tuesday, 1 June 2010
well whaddya know, sun cracks in da sky
Woohoo!
Food Facts
CHEESE RULES
While cheese is high in calcium and protein, much of it is also packed with saturated fat and calories.
What's a health conscious cheese lover to do?
--Choose Cheese naturally lower in fat
--softer cheese like feta, fresh goat cheese (chevre), and neufchatel ( like cream cheese) naturally have about 1/3 less fat than hard cheeses such as cheddar.
Skip Nonfat and Use reduced-fat cheese where it works
--Taking all the fat out of cheese usually leaves it rubbery and tasteless. So I say don't bother.
But lower fat cheese like part-skim ricotta and mozzarella, reduced fat cheddar and lowfat cottage cheese have enough fat so the taste isn't compromised.
A Little goes a long way.
--sometimes only the full fat version will cut it. In that case a little of a strong flavoured cheese
Parmesan, blue, gorgonzola, and extra sharp cheddar---goes a long way.
As for Moi, Took me until 1547hrs. but I'm bloggin' and on my way out for a walk.
On the medical front, I have an Appt. with the specialist Tuesday June 8th, sooo the Universe smiled on moi, and the Medical Office Assistant who was in today was Capital H helpful.
Bless her!
Dat's all
Food Facts
CHEESE RULES
While cheese is high in calcium and protein, much of it is also packed with saturated fat and calories.
What's a health conscious cheese lover to do?
--Choose Cheese naturally lower in fat
--softer cheese like feta, fresh goat cheese (chevre), and neufchatel ( like cream cheese) naturally have about 1/3 less fat than hard cheeses such as cheddar.
Skip Nonfat and Use reduced-fat cheese where it works
--Taking all the fat out of cheese usually leaves it rubbery and tasteless. So I say don't bother.
But lower fat cheese like part-skim ricotta and mozzarella, reduced fat cheddar and lowfat cottage cheese have enough fat so the taste isn't compromised.
A Little goes a long way.
--sometimes only the full fat version will cut it. In that case a little of a strong flavoured cheese
Parmesan, blue, gorgonzola, and extra sharp cheddar---goes a long way.
As for Moi, Took me until 1547hrs. but I'm bloggin' and on my way out for a walk.
On the medical front, I have an Appt. with the specialist Tuesday June 8th, sooo the Universe smiled on moi, and the Medical Office Assistant who was in today was Capital H helpful.
Bless her!
Dat's all
Monday, 31 May 2010
Yup,yup,yup, I see da sun.......and there it goes..mannn
On that bright note,( ar,ar,pun intended) uhhh that's it that's all I got. Sad, verrra sad.
So on to the food front. Todays tidbit is;
How to Choose the Best Cereal.
-If you pick the right cereal and have it with fruit and lowfat milk or yogurt, you get a huge nutritional bang for your buck. The trick is picking a good one. here's a checklist to help guide you through
Look For:
--6 grams of sugar or less per serving
--at least 3 grams of fiber per serving
--whole grain as the first ingredient on the list
Avoid:
--partially hydrogenated oil, high fructose corn syrup, and artificial colors.
Be Aware;
--the words "less sugar" on the box may not mean the cereal is less sweet. It may contain artificial sweeteners.
--serving sizes vary widely because some cereals are more concentrated than others.
Peanut Butter split smoothie
1banana, ripe,peeled,quartered and frozen.
1/2 c skim milk
1/4 c skim yogurt
1 1/2 TBSP natural peanut butter.
Blend, yumm I put a TBSP of dark cocoa powder for the choco boost.
SMART SNACKING
Many of my nibbles make ideal between-meal snacks. Snacking can help keepyour energy throughout the day and prevent impulsive eating and overeating at meals. The key is to snack right.
Plan don't pick
--enjoy 2 well planned snacks each day--one in the midmorning and one midafternoon.
--a healthy bite @ 4pm is helpful for combating afternoon energy dips and sugar cravings ( unt Mar's Menopause)
Portion right
--try to keep snacks between 100 and 300 calories
--that equals 1 cup of fruit and some yogurt or @ palmful of nts.
--pre-portion nibbles in snack baggies so they are easy to grab and go.
Protein Power
--try to include some protein at each snack
--lean meat, lowfat dairy, nuts or beans/legumes(edamame, lentils, peanuts)
Protein will help keep your blood sugar stable and keep you feeling satisfied and energized longer
Okay...there I've distracted myself with my lifelong interest in eating for nutrition and health.
and seeing as the sun is out I will plug in my ipod and grab my walking poles and head out.
i'm hanging in there, I'v started bleeding again and my gynae is away till june 15th, sooo holding pattern,
c'est la vie.
hope Montreal is treating Rick and Mado well.
hugs to all
So on to the food front. Todays tidbit is;
How to Choose the Best Cereal.
-If you pick the right cereal and have it with fruit and lowfat milk or yogurt, you get a huge nutritional bang for your buck. The trick is picking a good one. here's a checklist to help guide you through
Look For:
--6 grams of sugar or less per serving
--at least 3 grams of fiber per serving
--whole grain as the first ingredient on the list
Avoid:
--partially hydrogenated oil, high fructose corn syrup, and artificial colors.
Be Aware;
--the words "less sugar" on the box may not mean the cereal is less sweet. It may contain artificial sweeteners.
--serving sizes vary widely because some cereals are more concentrated than others.
Peanut Butter split smoothie
1banana, ripe,peeled,quartered and frozen.
1/2 c skim milk
1/4 c skim yogurt
1 1/2 TBSP natural peanut butter.
Blend, yumm I put a TBSP of dark cocoa powder for the choco boost.
SMART SNACKING
Many of my nibbles make ideal between-meal snacks. Snacking can help keepyour energy throughout the day and prevent impulsive eating and overeating at meals. The key is to snack right.
Plan don't pick
--enjoy 2 well planned snacks each day--one in the midmorning and one midafternoon.
--a healthy bite @ 4pm is helpful for combating afternoon energy dips and sugar cravings ( unt Mar's Menopause)
Portion right
--try to keep snacks between 100 and 300 calories
--that equals 1 cup of fruit and some yogurt or @ palmful of nts.
--pre-portion nibbles in snack baggies so they are easy to grab and go.
Protein Power
--try to include some protein at each snack
--lean meat, lowfat dairy, nuts or beans/legumes(edamame, lentils, peanuts)
Protein will help keep your blood sugar stable and keep you feeling satisfied and energized longer
Okay...there I've distracted myself with my lifelong interest in eating for nutrition and health.
and seeing as the sun is out I will plug in my ipod and grab my walking poles and head out.
i'm hanging in there, I'v started bleeding again and my gynae is away till june 15th, sooo holding pattern,
c'est la vie.
hope Montreal is treating Rick and Mado well.
hugs to all
Tuesday, 25 May 2010
Ummmm,food info.....and....yuk...
Did you know---The Food You Crave by Ellie Krieger
- that Strawberries have one of the lowest sugar contents of any fruit and are packed with Vitamin C.
-canned pumpkin is so good there is no need to fuss with fresh if you are so inclined. 1 cup contains more potassium than a
medium banana and more vitamin A than a cup of carrots. Buy plain canned pumpkin, sold as solid-pack, noty pumpkin pie filling, which has added flavorings.
-Whipped regular cream cheese has the same calories per TBSP as reduced fat cream cheese b/c it has air whipped into it, making it less dense. Great tasting and easy to spread, whipped is my choice for spreading. For baking, as in cheesecake, I use unwhipped reduced-fat cream cheese b/c yo need the density.
-I use full fat cheddar strategically, so a little goes a long way. That means using extra aged sharp to get the most flavour and sprinkling it right on top so you can see every bit of its melting goodness. We eat with our eyes, so putting the cheese front and center helps us get the most bang out of it.
-Frozen fruit is nutritionally comparable to fresh, and it is perfectly suited for baking and blending. in fact I prefer to use frozen fruit in a smoothie b/c it makes it ultracool and frothy. Just be sure to buy it unsweetened.
-Nuts are loaded with protein, minerals, and cholesterol-lowering compounds. Yes, they are high in fat and calories, but it's heart healthy fat, and research shows nuts may actually aid in weight control. But don't sit there munching a whole can of cashews--a serving of nuts is 1 ounce, a small handful.
eat a variety of nuts each week because each one has its own star quality.
Walnuts contain a significant amount of health-protective omega -3 fat: 1 ounce covers your need for the day.
Almonds are a top source of vitamin E, a fat soluble vitamin and antioxidant.
One Brazil nut gives you a day's worth of the essential mineral selenium.
This is a great book, will share more tips as I read it.
As for Moi....I'm muddling my way thru the results of my biopsies, and the hormone therapy that's been prescribed. Side effects can be a bit of a bitch.
So have been struggling, today did laundry and some tidying, so hopefully I can get out for a half hour walk the rest of the week......later y'all
- that Strawberries have one of the lowest sugar contents of any fruit and are packed with Vitamin C.
-canned pumpkin is so good there is no need to fuss with fresh if you are so inclined. 1 cup contains more potassium than a
medium banana and more vitamin A than a cup of carrots. Buy plain canned pumpkin, sold as solid-pack, noty pumpkin pie filling, which has added flavorings.
-Whipped regular cream cheese has the same calories per TBSP as reduced fat cream cheese b/c it has air whipped into it, making it less dense. Great tasting and easy to spread, whipped is my choice for spreading. For baking, as in cheesecake, I use unwhipped reduced-fat cream cheese b/c yo need the density.
-I use full fat cheddar strategically, so a little goes a long way. That means using extra aged sharp to get the most flavour and sprinkling it right on top so you can see every bit of its melting goodness. We eat with our eyes, so putting the cheese front and center helps us get the most bang out of it.
-Frozen fruit is nutritionally comparable to fresh, and it is perfectly suited for baking and blending. in fact I prefer to use frozen fruit in a smoothie b/c it makes it ultracool and frothy. Just be sure to buy it unsweetened.
-Nuts are loaded with protein, minerals, and cholesterol-lowering compounds. Yes, they are high in fat and calories, but it's heart healthy fat, and research shows nuts may actually aid in weight control. But don't sit there munching a whole can of cashews--a serving of nuts is 1 ounce, a small handful.
eat a variety of nuts each week because each one has its own star quality.
Walnuts contain a significant amount of health-protective omega -3 fat: 1 ounce covers your need for the day.
Almonds are a top source of vitamin E, a fat soluble vitamin and antioxidant.
One Brazil nut gives you a day's worth of the essential mineral selenium.
This is a great book, will share more tips as I read it.
As for Moi....I'm muddling my way thru the results of my biopsies, and the hormone therapy that's been prescribed. Side effects can be a bit of a bitch.
So have been struggling, today did laundry and some tidying, so hopefully I can get out for a half hour walk the rest of the week......later y'all
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