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Recipe Of The Week: Pork Carnitas

10 servings (serving size: 3 ounces pork, 2 tortillas, 1 tablespoon onion, 1 tablespoon salsa, 1 tablespoon cilantro, and 1 lime wedge)

Ingredients:

  • 1 (3-pound) boneless pork shoulder (Boston butt), trimmed
  • 10 garlic cloves, sliced
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 3/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 3/4 cup orange juice
  • 2 tablespoons fresh lime juice
  • 2 chipotle chiles canned in adobo sauce, drained and chopped
  • 20 (6-inch) flour or corn tortillas, warmed
  • 2/3 cup chopped onion
  • 2/3 cup bottled salsa
  • 2/3 cup chopped fresh cilantro
  • 10 lime wedges

Directions:

1. Make 1/2-inch-deep slits on outside of roast; stuff with garlic. Combine cumin and next 3 ingredients (through black pepper) in a small bowl. Place roast in a 3 1/2-quart electric slow cooker. Sprinkle pork on all sides with spice mixture.

2. Combine juices and chipotle chiles. Pour juice mixture over pork. Cover and cook on LOW for 8 hours or until pork is tender.

3. Remove pork from slow cooker; shred with 2 forks. Skim fat from cooking liquid. Combine shredded pork and 1/2 cup cooking liquid; toss well.

4. Spoon 1 1/2 ounces pork mixture onto each tortilla; top each with 1 1/2 teaspoons onion, 1 1/2 teaspoons salsa, and 1 1/2 teaspoons cilantro. Serve with lime wedges.

Nutrition:

Per serving: Calories 334; Fat 12.6 g; Protein 29.4 g; Carbohydrate 27.1 g; Fiber 3 g; Sodium 424 mg; Calcium 81 mg

Original recipe from myrecipes.com

Recipe of the Week: Pink Lemonade Confetti Cupcakes

Servings: 24 • Size: 1 cupcake
Calories: 97.4 • Fat: 2.3 g • Carbs: 17.3 g • Fiber: 0 g • Protein: 1.0 g • Sugar: 9.8
Sodium: 103.7 (without salt)

Ingredients:

  • 18.25 oz box confetti cake mix
  • 2 1/2 tsp powdered sugar-free pink lemonade mix
  • 1 cup water
  • 1 tbsp vegetable oil
  • 1/4 cup unsweetened applesauce
  • lemon zest from half of a lemon
  • 2 drops pink food coloring (optional)
  • confetti sprinkles, optional

Directions:

Preheat the oven to 350 degrees F. Line cupcake tins with 24 paper liners.

Stir together the water and pink lemonade powder. Combine the cake mix, pink lemonade mixture, applesauce, lemon zest, food coloring and oil in a large bowl and with an electric mixer, mix until all the ingredients are thoroughly combined.

Pour the batter into the prepared cupcake pans. Add sprinkles if using and bake in the oven for 22 minutes, or until a toothpick inserted into the center of the cupcakes comes out clean.

Cool completely on wire racks before serving.

Original recipe from skinnytaste.com

Recipe Of The Week: Panzanella Kebabs

This is based on traditional panzanella, an Italian bread salad,­­ but the ingredients are grilled to intensify their flavor. You’ll need 24 metal or wooden skewers; soak wooden ones 15 minutes in water before threading them.

NUTRITION:

Serves: 8
Per serving: 142 calories (3 skewers)
Fat 3g, Carbohydrates 20g, Sodium 374 mg, Protein 10g, Fiber 2g

INGREDIENTS:

  • 24 metal or wooden skewers (soak wooden ones 15 minutes in water before)
  • 4 tablespoons white ­wine vinegar
  • 2 tablespoon extra­ virgin olive oil
  • 2 tablespoons honey
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon finely chopped fresh flat ­leaf parsley
  • 1 tablespoon finely chopped fresh thyme
  • 2 boneless skinless chicken breast halves (8 ounces each), cut into 1­inch cubes
  • 24 red pearl onions, peeled
  • 1 pound small zucchini, cut crosswise into 1/2­inch rounds
  • 2 orange or yellow bell peppers, seeded and cut into 1 ­inch squares
  • 24 cherry tomatoes
  • 10 ounces unsliced day­ old white bread, crusts removed, cut into 1­ inch cubes

DIRECTIONS:

1. In a plastic container with a tight ­fitting lid, combine the vinegar, oil, honey, 1/2 teaspoon salt, pepper, and chopped herbs. Shake well to combine, and set the marinade aside.

2. Heat a grill or grill pan over medium heat. Skewer the ingredients, pairing the chicken and onion together, the zucchini and pepper together, and the tomatoes and bread together. Brush the kebabs with reserved marinade.

3. Grill chicken ­and­ onion skewers until chicken is cooked through and onions are tender, turning often, about 10 minutes. Cook zucchini ­and ­pepper skewers until vegetables are tender, turning often, about 7 minutes. Cook tomato­ and­ bread skewers until bread is toasted and tomatoes soften, turning often, about 5 minutes.

4. Serve skewers at room temperature.

Recipe adapted from marthastewart.com

Recipe Of The Week: Veggie, Ham, Egg, And Cheese Bake

INGREDIENTS:

  • olive oil spray
  • 2 cups shredded reduced fat sharp cheddar
  • 1 tbsp olive oil
  • 1/3 cup sliced scallions
  • 5 oz sliced shiitake mushrooms
  • 1/2 cup chopped red bell pepper
  • 7 oz finely diced lean ham steak
  • 3/4 cup diced tomatoes, seeded
  • 1 cup finely chopped broccoli florets
  • 7 large whole eggs
  • 5 large egg whites
  • 1/4 cup fat free milk
  • 1/2 tsp kosher salt
  • 1/4 tsp ground black pepper

DIRECTIONS:

  1. Preheat the oven to 375°F. Spray a 9 x 13 baking dish with oil.
  2. Place 1 cup of cheese into the baking dish.
  3. Heat the oil in a large nonstick skillet over medium heat; add scallions, mushrooms and red pepper and saute until vegetables are tender, about 5 to 6 minutes. Add the tomatoes and cook 2 – 3 minutes. Add the ham and broccoli and remove from heat. Spread evenly over the cheese mixture.
  4. In a large bowl combine the eggs, egg whites, milk, salt and pepper and whisk well. Slowly pour over the vegetables in the baking dish and top with remaining cheese.
  5. Bake until a knife inserted near the center comes out clean, 32 to 35 minutes. Let stand 8 to 10 minutes before cutting into 12 pieces.

NUTRITION:

Servings: 12 • Size: 1 square
Calories: 152 • Fat: 8 g • Carbs: 5 g • Fiber:1 g • Protein: 14 g • Sugar: 1 g
Sodium: 385 mg • Cholesterol: 102 mg

Original recipe from Skinnytaste.com

Drink Up! Why Water Is So Important For Your Body

Water is the essence of life and it is the most abundant molecule in the body. Water is a structural component in every aspect of the human body and helps the cells and tissues maintain their shape and function. Anywhere from 50-75% of the body is composed of water, depending on age and body fat. While an individual could go weeks without food, an individual could only live a few days without water.

Functions of the water include:

  1. acting as a solvent
  2. acting as a chemical reactant in biochemical reactions
  3. transporting nutrients to the cells
  4. removing waste
  5. lubricating joints
  6. regulating body temperature

General recommendations for fluid intake are approximately 2 quarts for women and 3 quarts for men. These are higher if you consume caffeinated beverages, participate in moderate exercise, or are exposed to increased temperatures. Caffeinated or alcoholic beverages do not count because they are in fact a diuretic and result in fluid loss.

There are 3 main sources of fluid for our bodies. They include the liquids that we drink, the fluid that is in the food that we eat, and the water byproduct from the metabolism of food. About 80% of our fluid intake comes from what we drink, about 20% comes from the food that we eat, and a small amount (approximately 300-400mL) comes from metabolism. Food sources of water include fruits, vegetables, meat, eggs, and dairy. Some of the best food sources of water include cucumbers, iceberg lettuce, spinach, celery, radishes, tomatoes, green peppers, cauliflower, watermelon, strawberries, broccoli, grapefruit, carrots, and cantaloupe.

I challenge you to track your water intake for a day to calculate your average water consumption. Using a water bottle that you enjoy, having check in points throughout the day, or using a chart to track are tips I have used to ensure success. Happy Hydration!

References

Mateljan, G. (2007). The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. (1st edition). Washington: GMF Publishing.

McGuire, M & Beerman, K. (2013). Nutritional Sciences from Fundamentals to Food. (3rd edition). California: Woodsworth.

Recipe Of The Week: Spinach Feta Turkey Burgers

Prep Time: 8 minutes

Servings: 4

INGREDIENTS:

  • 5 oz box frozen spinach, drained (or cook down fresh!)
  • 1 lb lean ground turkey
  • 1 egg
  • 1 clove garlic
  • 2 oz feta cheese
  • Splash of Worcestershire sauce, optional
  • Dash of salt and pepper

DIRECTIONS:

  1. Mix all ingredients in a bowl. Form 4 patties.
  2. Place on preheated grill or pan and cook. As with any turkey burger, do not flip immediately and only flip them once.
  3. Enjoy!

NUTRITION:

  • Calories: 232
  • Carbohydrates: 3g
  • Fat: 11g
  • Protein: 29g

Recipe Of The Week: Strawberry Cheesecake

PORTION CONTROL IS THE TRICK TO TREATING YOURSELF TO DECADENT DESSERTS LIKE CHEESECAKE. SOME SLICES CLOCK IN AT OVER 600 CALORIES A SLICE BUT THESE MINI VERSIONS WILL COST YOU JUST 100 CALORIES A SERVING! GREAT FOR A SPECIAL OCCASION!

Prep Time: 20 minutes

Cook Time: 15 minutes

Serves: 12

INGREDIENTS:

  • 3/4 cup graham cracker crumbs
  • 2 tbs light butter, melted
  • 1 package + 1 oz light cream cheese
  • 1 1/2 tbs lemon juice
  • 2 large egg whites
  • 1 1/2 tsp vanilla extract
  • 1/2 cup sugar
  • 3/4 cup strawberries, mashed

DIRECTIONS:

  1. Place 12 cupcake liners in a cupcake pan. Preheat oven to 375*.
  2. In a small bowl, combine graham cracker crumbs and butter; mix well. Spoon 1 tablespoon of crumb mixture into bottom of each liner and press down gently; refrigerate until ready to use.
  3. In a medium bowl, using an electric mixer, beat cream cheese together until fluffy. Add lemon juice, egg whites, vanilla extract, and sugar; beat until smooth.
  4. Spoon cream cheese mixture evenly into liners; bake until set, about 15 minutes. Remove from oven and allow to cool. Top each cheesecake with 1 tablespoon of mashed strawberries.

NUTRITION:

  • Calories 100
  • Fat 4g
  • Carbs 15g
  • Protein 2g

Why The Phrase “You Snooze, You Lose” Isn’t So Bad

ARE YOU AWARE OF HOW IMPORTANT SLEEP IS IN TERMS OF WEIGHT LOSS? A STUDY DONE BY COLUMBIA UNIVERSITY CONCLUDED THAT MOST ADULTS GET SIX HOURS OR LESS OF SLEEP A NIGHT. THE ADEQUATE AMOUNT OF SLEEP AN ADULT SHOULD BE GETTING IS 7-9 HOURS A NIGHT. SLEEP IS CRUCIAL WHEN ONE IS TRYING TO LOSE WEIGHT. HERE ARE FIVE WAYS HITTING THE HAY IS JUST AS IMPORTANT AS COMING TO THE GYM.

1. Sleep helps stop late night eating.

When you are up into the later hours of the night you are more likely to grab that late night snack and increase your caloric intake. When you exceed your caloric intake multiple days a week, you increase your chance of gaining weight. When you go to bed at a reasonable time, you prevent late night snacking!

2. Sleep helps you burn more calories.

When you get a good night’s sleep you are able to have more energy to push yourself that extra minute on the cardio machine! In fact, studies have also concluded that individuals who get more sleep actually burn more calories after a meal than tired individuals. MORE ENERGY MORE WEIGHT LOSS!

3. Sleep helps you choose healthier foods.

Have you ever heard of the saying don’t ever go to the grocery store when you are hungry? Well there was research done in Sweden where individuals who went grocery shopping while exhausted bought 1,000 calories more than they usually do. This is true because when you are lacking sleep your brain dulls frontal lobe activity; this is the part of the brain that is responsible for your decision-making. Also, when you are hungry, the more likely you are to grab foods high in carbohydrates.

4. Sleep helps you focus.

Everyone knows that when you get a goodnight’s sleep, the next day you are more focused and motivated to accomplish tasks. Simply put, when you are tired you are less motivated; you know what foods you should be eating, but you put in less effort to eat those foods. Think about it, if you are tired at work you are more likely to grab that Dunkin Donuts Coffee to help you focus again. Those Dunkin Donuts or Starbucks fancy coffees and lattes contain extra calories that you do NOT need!

5. Sleep helps aid fat loss

Ghrelin is the hormone that tells you “I’m hungry!” When you are sleep deprived a larger quantity of ghrelin is present in your body. Leptin is the hormone that signals you to stop eating, when you lack sleep there is a decrease in the amount of leptin in the body. Additionally, there is a cortisol increase when you do not get an adequate amount of sleep. Cortisol is a hormone that regulates appetite. Therefore when you lack sleep you tend to feel hungrier due to increased cortisol secretions.

Moral of the story: Get adequate sleep so you can stop making poor food choices and skipping a sweat at the gym!