Motivated to Cook Again?

I just saw the movie, Julie and Julia. It's a must see for all you foodies out there. Being a foodie myself, I got motivated to try my hand at some gourmet goodies. Although not a chef, I have lots of cooking experience and I love to try new recipes and experiment with flavors and textures. So, before I went to the market to buy butter, eggs, cream to concoct some masterpiece, I asked the question, “Can we have those wonderful flavors without all the fat and calories?” The answer is “Yes!”

The number one way to cut the fat and calories is simply by having smaller portions of the “real stuff”. When we eat larger portions of calorie dense foods, we are putting ourselves at risk for weight gain and health complications. What is a proper portion? For portion guidelines, check out the website http://www.mypyrimid.gov/ .

Another way to make cooking more healthy is to substitute lower calorie, higher fiber foods for fat laden ones. An example is instead of making cream sauces with butter, rue and heavy cream, you can substitute cornstarch as the thickener and use puree cooked vegetables as the liquid. Flavor it up with fresh herbs and spices.

Cooking methods also reduce calories. Baked, broiled, grilled or poached are recommended cooking methods for meat, fish and poultry instead of frying. If you want to use a fry pan (some people just can’t get away from it), use it to sear meats or fish until it “lifts” from the pan, giving a nice brown, crisp coating. Then finish in the oven. Serve with a spiced up vegetable puree, salsa or vegetable/ bean relish. Your taste buds and waistline will thank you!

Whey Protein and Exercise

I attended the Florida Dietetic Assoc. Annual Symposium last month and there was a great session on "Muscle, Protein and Physical Activity" by Stuart Phillips, PhD. His studies indicated that by adding extra protein in the diet (whey protein) after exercise (within 30 min), skeletal muscle increases, strength increases, BMR increases, insulin resistance decreases. He suggested that it only takes 8 oz skim milk post exercise to achieve this.

Weight Management Nutrition Nuggets

• Fiber is a dieter's friend. Fill up on fiber and feel fuller longer.
• Combine protein with high fiber carbs in small snacks to carry you to the next meal.
• Add protein after a workout to spare muscle mass
• Eat in color! Enjoy fresh fruits and veggies. They are not only lower in calories, but very high in antioxidants to help protect our cells!
• Think of desserts as condiments. A taste is satisfying if you savor the flavor.
• Try appetizer portions for entrees.
• Substitute high calorie liquids for lower calorie thirst quenchers. Try infusing a quart of water with 1/2 lemon, 1/2 orange, 1/2 lime and 2 sprigs of fresh mint. Refrigerate and have this refreshing blend without the calories!