Good Morning America Health 5 Summer Meals With 5 Minutes of Prep

5 Healthy Summertime Meals with 5 Minutes Prep

De-lish Fish Dish (This makes one serving, just double, triple, etc for each additional serving)

Ingredients:

  • 6 oz. raw cod, bass, or favorite white fish
  • 2 slices lemon
  • 1 tsp. I Can’t Believe It’s Not Butter Light
  • 1/2 tsp. chopped fresh parsley
  • 1/2 tsp. crushed garlic
  • 1/8 tsp. salt
  • 8 thin (or 6 thick) asparagus stalks, tough ends removed

Directions:

  1. Preheat oven to 375 degrees.
  2. Combine butter, parsley, garlic, and salt in a small bowl and mix. It will form a thick paste. Set aside.
  3. Lay a large piece of heavy-duty foil in front of you. Line up the asparagus side by side in the center of the foil. Place the fish on top of the asparagus (as if the stalks are a boat for it).
  4. Spread the garlicky butter paste evenly over the fish, and top with lemon slices. Fold and seal the top and bottom edges of the foil, and then the side edges. Make sure you have a well-sealed packet.
  5. Place packet on a baking sheet. Cook in the oven until asparagus is tender and fish is cooked through for about 15 minutes.
  6. Allow packet to cool for a few minutes. Cut the foil to release steam before opening it entirely. Be careful since the steam will be hot.

MAKES 1 SERVING

Scrumptious Chicken, Fruit and Avocado Salad

Ingredients:

  • 3 cups pre-washed and bagged romaine lettuce or spinach
  • 3 ounces Tyson’s Grilled & Ready Frozen and Refrigerated Chicken Strips
  • 1 ounce Haas avocado (3 slices or 1/5 avocado)
  • 1-2 Dole Fruit Bowls (use fruit juice to spread over salad to combine with olive oil for fruity vinaigrette
  • 2 teaspoons olive oil

Breakfast for Dinner

Ingredients:

  • 1 serving of your favorite Whole grain cereal (We like to eat cooled oatmeal in the summer)
  • 1 serving of low-fat or nonfat milk, yogurt, cottage cheese or cheese
  • 1 piece of fruit like a Florida grapefruit

Directions: Add milk to cereal and eat with a piece of fruit. Or for a different twist, mix cereal in yogurt or in cottage cheese. Yep, it’s that easy!

Directions: Combine all ingredients in a bowl! Couldn’t be easier!

Pizza in a Pinch (Pita Pizza)

Ingredients:

  • Whole wheat pita bread
  • ½ cup low-sodium, low fat tomato sauce
  • 1/3 cup sliced mushrooms
  • 1/3 cup chopped broccoli
  • ½ cup low-fat cheese
  • Other favorite vegetables (optional)

Directions: Slice pita bread along circumference to make 2 small circles (open face pizza). Spread ¼ cup tomato sauce on each circle. Spread mushrooms and broccoli evenly on both pitas. Top with cheese. Bake in the toaster oven until cheese is melted. Enjoy!

Busy Burrito (can be open-face or rolled into burrito shape)

Ingredients:

  • 1, 6” or 8” whole wheat tortilla (ideally 130 calories or less)
  • 1/3 cup beans (kidney, black bean or favorite bean)
  • ½ cup cut romaine lettuce
  • ½ cup diced tomato
  • ¼ cup corn
  • ¼ cup low fat cheese
  • salsa (optional)

Directions: Lay tortilla flat on plate. For an open-faced burrito, combine all ingredients and place on top of the tortilla. Bake until warm and cheese is melted. If you want a true burrito, after mixing all ingredients, place them in the center of the tortilla and roll the tortilla around ingredients, tucking sides in. Bake until warm and cheese has melted.

Simple Secrets To Wrap That Pizza Joint Around Your Little Finger

If you’ve been following our blogs, you already know that when we were growing up, our mom literally cooked dinner for us every night. We were completely spoiled, we know it.

And that’s one reason why we so enjoy a good home-cooked meal—the great memories of our delicious childhood. However, because we probably only went out to dinner two times a year, going out to dinner was also a real treat. Still to this day, eating out is a treat for us and we’re not your typical New Yorkers in that we aren’t eating out every meal!

Tammy’s been raising her twin daughters, Summer and Riley to appreciate delicious, healthy home cooking, however, we can see how much they love the treat of going out to eat, the same way we did. So on nights when they want to eat pizza, and making Pita Pizza isn’t on the agenda, the family (Auntie Lyssie included), hit the pizza joint, rather than trying to muster the energy to knead the whole-wheat dough like our mom did.

So you may wonder how as registered dietitians we make sure everyone loves the pizza they are eating at a restaurant while ensuring that their waistlines and hearts love them back.

Here are our tips.

  1. First, before you go, decide what you are going to order. The smell of the pizza alone gets our mouths watering and it’s hard not to over-order and make a poor decision if you don’t have a game plan! So know in advance what you are going to eat.
  2. Eat no more than half of your individual pizza- bring the rest home! Or if you are ordering with the family, stick to two slices and if you are still hungry keep filling up on salad and/ or steamed veggies.
  3. Always add a salad- a great starter or addition for any meal!
  4. Order a thin crust pizza-preferably whole grain! You can save a lot of calories by doing this because you are eating less crust! (A typical large slice of pizza will have at least 60 calories less when it’s thin crust)
  5. Ask for light on the cheese (save 50 calories a slice)- or choose a pizza made with one cheese instead of many cheeses and blot your cheese if there is a lot of grease on top. Sometimes, we actually order “cheeseless” pizza and have a grilled chicken on top for protein. We find that if the pizza sauce is killer, you don’t miss the cheese and the grilled chicken makes a delish lean protein!
  6. Pick toppings that add nutrition- like chicken, LOTS OF VEGETABLES, and seafood!

How do you like your pizza? Do you use any tricks to keep the calories in check?

Food Facts. Find Out What’s REALLY In Your Food.

Lyssie has an iPhone and she can do this–and you can too! Our friends at FoodFacts.com have developed a really neat app! It’s a must have for anyone who wants to be savvy when it comes to their health. Here’s what they say about it– check it out!

Reading ingredients can be confusing. Knowing which ones are controversial and hazardous to your health can be even more difficult to understand. But now there’s an easier way to find out what’s really in your food with the foodfacts.com iPhone App!

Search for any product in our database by scanning the products UPC Code with your iPhone’s Camera. directly onto your phone. Within seconds the product will appear on your phone along with its Nutritional Information, ingredient list, Pro’s and Con’s of the product, Allergy Alerts, and our Foodfacts.com Health Score.

(Nutrition Facts and Ingredient List)

It isn’t easy for “us” the consumers to read and understand labels. But with foodfacts.com’s iPhone app we make it easier for you. In addition to being able to view all of the product’s nutritional information, we also have ingredient definitions that will appear right on your phone. Ingredients marked in orange will tell you that that specific ingredient is controversial and may want to be avoided. By clicking on the ingredient you will be able to view what is contained in that specific ingredient and why it may be hazardous to your health.

(Avoid List)

Our Avoid list allows you to keep clear from a specific ingredient that you’re trying to keep out of your diet. This feature will filter your searches so that you can avoid any products that contain that specific ingredient or allergen.

(Food Allergy)

With ingredients always changing food allergies are becoming more and more difficult to track. With our allergy icons you can see what allergens are contained in each product you are searching, so you can know which ones to avoid.

(Thumbs up/ Thumbs Down)

Our app will also let you know the pro’s and con’s of each product you are searching for. A thumbs up will indicate what’s positive about the product, and a thumbs down will tell you the negatives of that particular product.

(Health Score)

Our app will also include our foodfacts.com Health Score. Our Health score uses the FDA daily recommended intake for vitamins and minerals and then factors in the quality of the products ingredients to get our Health score!

The foodfacts.com iPhone App is not only fast and easy to use but it is an informative and educational tool that can help you make better decisions about what food’s you may want to include in your diet and what one’s you are better off avoiding. New products are available weekly by using the app’s sync function. When a product is scanned and not found our staff is alerted so that we can assure that the products that you use are being added to our database. With the foodfacts.com iPhone app you can start learning more about what manufacturers are really putting into your foods. So download the app today and get started on your path to a healthier quality of life.

Chia seeds vs. Flax seeds

Chia or flax seeds?
The Showdown…

What’s better? Chia seeds or flax seeds? Both are nutrient rich and good for your health.

The Omega 3 Showdown: Both chia and flax seeds are concentrated sources of the omega-3 fatty acid, alpha-linolenic acid (ALA). And it’s a close call even when it comes to ALA. One ounce of flaxseeds contains about 4.7 grams of ALA while one ounce of chia seeds contains about 5 grams. So chia takes a slight lead.

The Fiber Showdown: Both chia and flaxseeds are rich in dietary fiber. One ounce of flaxseeds contains 5.6 grams while the same amount of chia seeds contains 10.7 grams. Chia takes another step forward.

The Protein Showdown: Both contain a good bit of protein relative to their size, but we don’t typically eat either of these seeds in a large enough amount that they would provide us with large amounts of protein. This showdown is a draw.

The Research Showdown: Researchers have studied flaxseeds more at this point than chia seeds. They’ve discovered that flaxseeds are concentrated sources of lignan phytonutrients and antioxidants and may benefit the prostate gland and the cardiovascular system. Just how much flaxseeds help humans is still up for debate. It is very likely that chia seeds have just as many (and maybe more!) benefits, but we will have to wait and see. Flaxseeds win by default, but one day, this win may become a lose or draw.

The Final Showdown: Both chia seeds and flax seeds have health benefits. Include them both in your diet to reap the most nutrients!

Have you tried chia seeds or flax seeds before? Did you like them? How did you eat them?

The Nutrition Twins Advise on Hot Summer Diets Good Day NY

What’s the Low-down on the Three Most Popular Diets for the summer?

scale

Diet #1: The Dukan Diet — gained its popularity because Kate Middleton was on it as she prepared to walk down the aisle. J. Lo & Kelly Osbourne have followed it.

Created by a French doctor, Dr. Dukan, about 10 years ago, but it’s hitting shelves in the US now. The plan has 4 phases with the first one being ultra-strict, only allowing lean protein (skinless chicken, fish, beef, eggs, low-fat dairy) but no carbs (no fruits, vegetables, beans, grains).

Pros:

  • You are supposed to focus on eating leaner proteins, so you shouldn’t clog your arteries with high-fat protein foods.
  • Dieters have reported that they liked that they didn’t have to count calories.
  • You may be motivated since you may see results due to quick water loss and calorie reduction diet

Cons:

  • Mineral and vitamin deficiencies in phase one
  • Headaches, flu-like symptoms, mood swings and fatigue from no brain or muscle fuel from lack of carbohydrates
  • Constipation from lack of fiber during phase one
  • Bad breath is evident in phase one
  • Avoidance of healthy foods like fruits, veggies, beans and whole grains

The Nutrition Twins words of advice: Skip this diet unless you’re interested in being exhausted, constipated and having bad breath. You may lose a few pounds during the extremely restrictive first phase, but your body may also not get many important nutrients necessary for good health. It’s not worth it.

Diet #2: The Master Cleanse: Made popular by Beyonce; she went on it to look her best for Dreamgirls. Beyonce was said to have lost 20 pounds following it and then gained it all back. Robin Quivers was said to have followed it too.

What it is: The cleanse involves drinking only a mixture of fresh lemon juice, maple syrup and cayenne pepper, as well as a laxative tea and/or a saline solution to flush out the lower gastrointestinal system. No solid food is eaten for the entire cleanse.

Pros:
Some followers claim it alleviates cravings.

Cons:

  • Some common side effects of the diet include sores in the mouth, feeling tired or fatigued, having body aches and similar feelings to the flu. The diet creators say this lousy feeling is from the toxins your body is ridding, but more likely it’s from not getting enough fuel to function normally.
  • No scientific evidence that it removes any “toxins”, or that this diet achieves anything beyond temporary weight loss. Though unlikely to be harmful over the short term, it can be harmful over the long term.
  • This is the ultimate yo-yo weight plan because there is no protein and you’re consuming so few calories that your body ends up eating your own muscle for fuel. When you return to eat normally you have less muscle so you burn fewer calories and gain the weight back quickly.
  • The body is designed to eliminate normal everyday toxins on its own through the lungs, kidneys, liver, and other eliminator organs, so this extreme diet isn’t necessary.
  • There’s a lack of essential nutrients in this program: it’s deficient in protein, vitamins, and minerals.
  • Followers may experience headaches, dizziness, weakness and a variety of other symptoms in the short term and the diet is potentially harmful over the long term due to its’ restrictive nature.
  • The Nutrition Twins final words: Skip this diet unless your goal is to gain back the weight you lose and more within days of coming off of this diet.

Diet # 3: Atkins Diet – The forever popular high protein, low carb diet.

Pros:

  • It makes followers aware of the carbohydrates they are getting. Most of us tend to overdo carbohydrates, so it’s good to be careful not to overdo it.

Cons:

  • People often feel very deprived and wind up stopping the plan and bingeing.
  • Followers often feel exhausted.
  • The plan is usually high in artery clogging saturated fat and cholesterol and low in fiber and vitamins. The plan avoids whole grains which can help to prevent cancer, diabetes and heart disease.

The Nutrition Twins final words on this diet: If you want to cut back on carbs a bit, this may not be a bad idea as most people do tend to overeat them. However, if you cut them out completely, you’ll lack many important nutrients in your diet including fiber and you’ll feel exhausted—we don’t recommend this! We want you to feel good! So follow these tips below.

Tips to lose weight by summer: This is the healthy way, without turning to starvation or extreme diets! Simple changes equal big long-lasting results!

1. Lose 5 pounds:

This is our “Drink Your Nutrients, Not Your Calories” trick: Instead of your daily soda, swap it for tea or iced tea with lemon, orange or lime for extra flavor. If you swap out 2 sodas daily, you’ll lose 5 pounds by the end of June! Plus, tea is packed with disease-fighting flavonoids and keeps blood vessels healthy.

2. Do this and lose another 5 pounds = 10 pounds total lost!

Ditch the butter in your pan for cooking, on your toast, on your corn and on your veggies and replace it with butter spray. The spray is calorie and fat free, but gives you the great buttery flavor. Plus, by getting rid of the 3 tablespoons of butter that you would have used, you’ll save another 5 pounds by the end of June!

3. Do this and lose 5 more pounds = 15 pounds lost!

Swap out those snacks for pistachios! Instead of going for the chips or pretzels that will set you back hundreds of calories in minutes. Have 30 pistachios instead. They take time to open and they’re just 100 calories. Instead of 2 ounces of chips, go for the pistachios.

4. Do this and lose 5 more pounds= 20 pounds lost!

Leave the last 4 bites off 2 of your meals each day. It’s an easy thing to do, you’ll save about 25 calories a bite and it will create another 5 pound weight loss by the end of June! Small changes equal massive results!

5. Do this and lose 5 more pounds = 25 pounds lost by the end of June!

Exercise! No one wants to hear it, but walk daily for 40 minutes and you’ll burn 300 calories. This means you’ll lose another five pounds by the end of June!

Fresh Organic Frittata with Broccoli, Potatoes, and Goat Cheese

 

broccoli_frittata

We originally found a version of this delicious recipe from Chef Dan Barber of Blue Hill Stone Barns in O Magazine. If you don’t have the organic ingredients don’t worry…

This is so delish! And it’s satisfying comfort food.  Looking for more recipes like this?  Please feel free to search this site.  Or try some of our lightened up comfort foods like our

Microwave Peanut Butter Chocolate Chip Cookies

Skinny Oreo Balls

Skinny Potato Skins

Spaghetti Squash with Tomato Sauce and Parmesan Cheese, w

Servings: Makes 4 servings

Ingredients:

  • 8 large eggs (We use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)
  • 3/4 cup skim milk
  • 1/2 tsp. salt
  • 1/4 tsp. freshly ground pepper
  • 2-1/2 Tbsp. olive oil
  • 1 medium onion thinly sliced
  • 1 small potato (5 ounces), cut into 3/8-inch cubes
  • 1-1/2 cup small broccoli florets
  • 1-1/2 cup small cauliflower florets
  • 5 Tbsp. fresh goat cheese

Directions:

  1. Preheat oven to 375°. in a medium bowl, beat eggs, milk, salt, and pepper .
  2. Heat oil over medium heat, in a medium-sized pan. Add onions and potatoes and cook until onions for about 8 minutes, stirring occasionally.
  3. When onions are soft, stir in broccoli and cauliflower. Cook for about 10 minutes, stirring occasionally.
  4. When vegetables are soft, turn heat down to low and add egg mixture. Sprinkle goat cheese on top. Cook about 2 more minutes.
  5. Transfer to oven and bake 20 to 25 minutes. Frittata is ready when the top is golden brown and the eggs set in the center.  Remove from oven and slide out of pan onto a cutting board. Slice into pie-shaped pieces and serve immediately.

The Nutrition Twins work with Egglands Best to help people get more nutrients.

 

Fresh Organic Frittata with Broccoli, Potatoes, and Goat Cheese
 
Servings: Makes 4 servings
Author:
Serves: 4
Ingredients
  • 8 large eggs (We use
  • Eggland's Best
  • eggs because they have 25% less saturated fat than other eggs)
  • ¾ cup skim milk
  • ½ tsp. salt
  • ¼ tsp. freshly ground pepper
  • 2-1/2 Tbsp. olive oil
  • 1 medium onion thinly sliced
  • 1 small potato (5 ounces), cut into ⅜-inch cubes
  • 1-1/2 cup small broccoli florets
  • 1-1/2 cup small cauliflower florets
  • 5 Tbsp. fresh goat cheese
Instructions
  1. Preheat oven to 375°. in a medium bowl, beat eggs, milk, salt, and pepper .
  2. Heat oil over medium heat, in a medium-sized pan. Add onions and potatoes and cook until onions for about 8 minutes, stirring occasionally.
  3. When onions are soft, stir in broccoli and cauliflower. Cook for about 10 minutes, stirring occasionally.
  4. When vegetables are soft, turn heat down to low and add egg mixture. Sprinkle goat cheese on top. Cook about 2 more minutes.
  5. Transfer to oven and bake 20 to 25 minutes. Frittata is ready when the top is golden brown and the eggs set in the center. Remove from oven and slide out of pan onto a cutting board. Slice into pie-shaped pieces and serve immediately.