Body & Diet

The Skinny on Fat

Like carbs, fats are essential for health. The problem, much like the one we have with carbs, is that we eat too many of the wrong types of fats. Omega-3, -6, and -9 fatty acids are key to the healthy functions of your brain, metabolism, and immune system.

Follow these shortcuts to eating the right fats while omitting bad fats:

1. The more white you see on raw meat, the more saturated fat it contains. Limit these types of fatty cuts.
2. If a food contains any trans fats, avoid it altogether.
3. Take the skin off poultry. Remove it before cooking to avoid saturated fat from sneaking into your meal.
4. Choose fish such as salmon to get a healthy dose of omega-3s
5. Buy all-natural nuts, seeds, and nut butters.
6. Select low-fat dairy to decrease unwanted saturated fat. Or replace milk with rice or almond milk.
7. Use natural cooking oils to prepare your foods. Olive oil and canola oil are great sources of monounsaturated fats.
8. Though high in saturated fat, natural butter (preferably organic, from grass-fed cows) is loaded with vitamins and is usually better than lower-calorie margarine options. Your body needs saturated fat, just not much. If you’re going to use butter, make a little pat go a long way.

Egg Frittata

Ingredients

• 3 egg whites plus 3 whole eggs
• 2 Tbsp. skim milk
• 1/2 cup crumbled feta cheese
• 1 cup chopped spinach
• 1 Tbsp. basil (or oregano)
• Pepper to taste

Directions

1. Whisk eggs with milk. Add the spinach, herb, pepper, and feta. Combine. 
2. Preheat oven to 425 degrees. Coat an 8” by 8” casserole dish with nonstick cooking spray. 
3. Pour egg mixture into dish and bake for 20 minutes or until eggs are set. (Top may remain moist.) Let stand for 5 minutes.

Nutrition information per serving: 135 Calories / Protein: 12 g / Carbs: 4 g / Total Fat: 8 g / Fiber: 1 g

Organic Junk Food

If it’s organic, then it must be healthy, right? Not really. Your body processes organic refined flour the same way it breaks down conventional flour. All in all, you’re still eating a high-calorie, low-nutrient letdown.

Scorpion Push Up

Reps: 16-20
Works out: Arms, butt, chest, core

Directions:

A) Get in push-up position with knees on ground (or stay on toes). Lift right leg, knee bent. 

B) Keep leg raised as you bend elbows and lower chest toward ground. Push up and repeat. Do 16 to 20 reps; switch legs halfway through set.

Roasted Herb Salmon

Ingredients

• 4 5-ounce salmon fillets, about 1 1/2 inches thick
• 2 T Dijon mustard
• 2 T fresh lemon juice
• 1 T minced fresh thyme (or 1 teaspoon dried)
• 1 T minced fresh rosemary (or 1 teaspoon dried)
• 1 t dried oregano
• 1/2 t salt
• 1/2 t ground black pepper
• Cooking spray
• 1 small yellow onion, thinly-sliced
• 2 tomatoes, thinly-sliced

Directions

1. Make three to four 2-inch-long, 1/4-inch-deep, evenly-spaced slits along the top of each salmon fillet.
2. In a shallow dish, whisk together mustard, lemon juice, thyme, rosemary, oregano, salt and pepper. Add salmon and turn to coat both sides. Cover with plastic wrap and refrigerate 15 minutes. (If you are using a whole fish, do the same. The marinade will seep into the slits.) Reserve marinade.
3. Preheat oven to 450° F. Coat a shallow baking pan with cooking spray. Arrange onion and tomato slices in the bottom of the prepared pan. Place salmon on top of onion and tomato. Pour remaining marinade over salmon. Roast 10-15 minutes, until fish is fork-tender.

Note: You may substitute thick fillets of cod or flounder, or whole snapper or trout for the salmon if desired. Round out the meal with steamed spinach and cooked quinoa.

Start the day with protein to avoid snack attacks

If you start your day with a bagel, bowl or cereal, or nothing at all you may be setting yourself up for overeating, especially at night. I’ve seen it dozens of times, and a new study published in the journal Obesity confirms it – eating breakfast, especially one with a healthy dose of protein, may be the key to controlling your appetite all day long.

The study specifically targeted adolescent breakfast skippers, because roughly 60 percent of this group misses this meal daily, but the results would likely carry over to adults as well. For three weeks, the teens either continued to skip breakfast or munched on breakfast meals containing cereal and milk (which contained normal quantities of protein) or higher protein options. They also completed appetite and satiety questionnaires and underwent brain scans.

Compared to skipping, both breakfast meals led to reductions in hunger. The scans also showed that the regions of the brain that trigger the desire to eat were less stimulated later in the day, and even more so by the higher protein breakfasts. So if you tend to find yourself raiding the snack drawer in the afternoon or overeating at night, try bolstering your breakfast with protein. Each of these four options provides at least 10 grams, and can be incorporated into a super quick, even on-the-go meal:

Nonfat Greek Yogurt

One single serve container provides 15 grams of protein. To make it a complete breakfast fold in some whole grain cereal or toasted oats, fresh or dried fruit, and nuts or seeds. Go organic if you can and to kick up the flavor, jazz it up with a dash of spices, grated ginger or citrus zest. One of the favorite combos is whole grain cereal, dried mulberries, sliced almonds, and a pinch of ground cloves.  

Soy Nuts 

Just ¼ cup, the size of a golf ball, packs 14 grams of high quality protein. If you’re not familiar with soy nuts you may be familiar with edamame, a popular appetizer at sushi restaurants. Soy nuts are simply roasted, shelled edamame – they have sort of a toasted, nutty flavor and crunchy texture. If you buy them unsalted (preferably organic), they make a great addition to hot or cold cereal to pump up the protein content. I love sprinkling them on top of peanut butter oatmeal (quick cooking rolled oats made with water with 2 tbsp natural peanut butter swirled in) along with cinnamon and a sliced mini banana. 

Cottage Cheese

One half cup of nonfat cottage cheese (preferably organic) provides 15 g of protein and it’s very versatile. You can spread it on a slice of whole grain toast and top with sliced fruit, chopped nuts and spices like cinnamon for a sweet version, or for a savory option top with sliced tomato, along with fresh basil, cracked black pepper and avocado.

Organic Jerky 

Just 1 oz of jerky can pack 12-16 g of protein and you can find ultra lean, natural and organic options these days, such as turkey and even salmon and tuna jerky. If you want to stash a balanced ready-to-eat meal in your bag or office, round it out with some whole grain crackers, sunflower seeds and a 4 oz 100% juice box.