The Ins and Outs of Healthy Take Out

Check out my new article for the Cecelia Health Blog on healthy take out! 

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Check out the latest news and recipes from the Cranberry Institute!

 

 

RESOURCE ALERT!

We are pleased to share the latest additions to our resource collection!

 

New Research Supports Cranberry PACs Can Help Reduce H. pylori Infection Rates

A clinical trial just published in the Journal of Gastroenterology and Hepatology found consuming cranberry juice containing 44 mg of proanthocyanidins (or “PACs”) per 240-mL serving twice daily for eight weeks resulted in a 20% reduction in the H. pylori infection rate. These findings show that twice daily consumption of 44 mg PAC cranberry juice has the potential to be a natural, complementary management strategy for adults infected with H. pylori. Utilize our newest handout on H. pylori when talking to your clients!

 

  

FDA Issues Qualified Health Claim for Cranberry Products and UTIs

Consuming one serving (8 oz) each day of a cranberry juice beverage containing 27% cranberry juice may help reduce the risk of recurrent urinary tract infection (UTI) in healthy women. FDA has concluded that the scientific evidence supporting this claim is limited and inconsistent. Utilize our newest handout on urinary tract health when talking to your clients!

 

Give Thanks to Your Health All Year-Long with Cranberries

Reap the health benefits of cranberries year-round with our latest handout! All forms of cranberry (juice, sauce, and dried) provide similar health benefits. Plus, check out cranberry recipes for the holiday season and beyond! Whether you have time to cook or are looking to grab a snack on-the-go, you can find healthy ways to incorporate cranberries in your day.

 

 

Cranberry Health Research Library

Our collection of cranberry research just got a fresh look! Explore the extensive database of cranberry health research abstracts with our easy-to-follow breakdown by topic area. You can also browse the selections by year to find the most recent publications: Cranberry Health Research Library.

 

 

Cranberries Can Help Fill the Berry Gap!

Cranberries offer a wealth of health benefits – and there’s an easy, budget-friendly way to include cranberries throughout the whole week to make sure you (and your family) hit their fruit quota!

• Add dried cranberries and cinnamon to your morning oatmeal for a healthy work from home breakfast
• Cranberry sauce can be an easy base for a marinade, dressing or quick sauce to top off dinner
• Dried cranberries are a classic salad topping – but they work just as well in all kinds of salad, from pasta to quinoa to chicken
• Cranberries can also be a part of the main meal – from Pesto Chicken Burgers to Stir Fry and Pecan Rice Pilaf, cranberries elevate pantry staple meals into unique family-friendly dinners
• Freeze cranberry juice in ice cube trays and add to smoothies for a fruity, nutritious kick
• 7 Layer Cranberry Bars can be a great afternoon snack for the whole family
• Parfaits layered with plain Greek yogurt and cranberry sauce can be an easy breakfast or quick snack that you can have your kids help assemble
• With extra time at home, get baking with cranberries from muffins to Nutty Cranberry Cereal Bars and Chewy Cranberry Oatmeal Cookies there are lots of ways to add cranberries (and an extra fruit serving) to your treats!

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Latest Nutrition News Bites

Here's some of the latest nutrition news....

Repeatedly offering a variety of vegetables at meals is key to acceptance and increased consumption of them by children new study reveals

New research  sheds light on why people gain weight as they get older

Hunger impacts decision making, not necessarily for the better, according to new research !

A systematic review reveals that doctors need more nutrition education

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Latest Nutrition News Bites

Here is the latest news in the world of nutrition...

Did you know that meals that include fresh avocado as a substitute for refined carbohydrates can significantly suppress hunger and increase meal satisfaction in overweight and obese adults according to this new study?!


Beware of ultra processed foods because recent research shows they lead to weight gain!


Check out this review of the potential health benefits of fermented foods!

FYI: A diet rich in colorful fruits and vegetables may decrease the risk of cataract development as shown HERE! 

And for the latest news and recipe from the Cranberry Institute, click HERE! 

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Trader Joes Treasures Post # 4

Posting about the latest and greatest Trader Joes products I have discovered recently is LOOOONG overdue.  So here it goes. Below are some items I have been enjoying this winter!


Harvest Chili

This chili is AMAZING! Not too spicy but just enough kick and a ton of flavor.  It is chocked full of healthy veggies like cauliflower, butternut squash, sweet potatoes and pumpkin as well as quinoa and.... beans of course. That may sound a bit untraditional but it is quite a delicious combo I swear!
It makes a great quick and easy lunch or dinner.  I love to eat it topped with low fat cheese and/or avocado. I am pretty sure it is seasonal, so I am enjoying it while it lasts!

Pomelos

Finally tried one of these last week after eyeing them in stores. There giants are hard to miss. Pomelos are much larger than a grapefruit and sweeter too! Nice for a breakfast side, healthy dessert or even chopped up to served atop a salad to liven things up.

Umami Seasoning Blend

I have already mentioned my love of Traders Joe's amazing Everything But The Bagel Seasoning, well now they have another blend that will be staple in my pantry. This delicious seasoning combines mushroom power, kosher salt, pepper and other spices to create a unique savory seasoning that is great to add to soups, on cooked vegetables or meats and poultry.

Unsalted Roasted Pistachios

Okay, so I know pistachios are nothing new, but I wanted to share the happy accident that I bought unsalted pistachios a few weeks back instead of salted and they were actually quite tasty.  Without the salt, the nuts actually have a slight sweetness to them which the salted varieties seem to mask.  I have been snacking on them, admittingly almost uncontrollably....

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Recipe ReDux Post # 28 Maple Bacon Brussels Sprouts

The November Recipe ReDux is “a Food Memory for Which You are Thankful”.  For this challenge we were encouraged to share a recipe that we grew up with, had family ties to etc... and to make it healthier.  I never loved Brussels sprouts growing up, but I learned to love them later in my 20’s and 30’s when they started popping up in restaurants as a trendy side dish.  In fact, for the past decade, very often when my parents, husband, daughter and I go out, we will get them as an appetizer or side dish to share.  We have had many nice family conversations and moments with Brussels Sprouts on our plates. I  have created a few Brussels Sprouts recipes on my blog in the past (often to have for Thanksgiving sides) but the one in particular I wanted to make for this challenge is our family favorite- Maple Bacon Brussels. These are what we order at our frequented family restaurant- J Nichol’s Kitchen.  The ones served there are like candy, pretty much sweet salty deliciousness, however very much fried and a tad bit heavy.  I decided to re-create this dish at home and use heart healthy olive oil (not in excess) and turkey bacon to lighten them up a bit and they honestly still tasted fabulous! Try them out at your next family meal, namely during the holidays, and check out the rest of the memorable dishes cooked up by the Recipe ReDux group too!!!

Ingredients:

4 cups of washed, stems trimmed and halved Brussels sprouts,
1 cup chopped onion
1 cup chopped turkey bacon, preferably nitrate-free (*use a gluten-free brand such as Trader Joes or Jennie-O if you are on a gluten free diet), about 4-5 slices
2 tablespoons olive oil, divided
2 tablespoons pure maple syrup, divided

salt (optional)

Directions:

Cook the Brussels sprouts until almost done- they can be cooked by either boiling them in a pot of water or steaming in a pyrex dish in an half inch of water for about 4 minutes. (I actually got some from Trader Hoes that I could stem in the bag.) Meanwhile, coat a medium sized pan with 1 tablespoon olive oil. Add the onion, turkey bacon and 1 tablespoon of maple syrup sauté until lightly brown, about 5-7 minutes. Throw in the cooked Brussels sprout halves add the second tablespoon of olive oil and maple syrup and continue to sauté until the Brussels sprouts are lightly browned and tender., about 5 minutes. Add salt to taste if desired and serve.

Note : you can serve this dish hot, it is also nice at room temp or cold topped with Maple Mustard Vinaigrette.  

Makes 4.5 cups, 9 servings

Serving size: ½ cup Calories 80  Protein 4 g Carb 8 g Fiber 2 g Sugars 5 g Fat 4 g Saturated fat 0.5 g Sodium 140 mg

An InLinkz Link-up

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More Cool Cranberry Facts and Another Guest Post Recipe From The Cranberry Institute: Cranberry Spinach Salad with Avocados

                                                      
 (Photo Courtesy of the the Cranberry Marketing Committee)

I was happy to get another package in the mail from the Cranberry Institute this month with some great ingredients to make a delicious and nutritious spinach salad recipe they developed.  Check it out below along with some more interesting cranberry facts/ food tips they were kind enough to pass along!

Tips: Four Things You May Not Know about Cranberries

·         Scientists have shown that flavonoids give fruits, like cranberries, and vegetables most of their antioxidant properties and that a flavonoid-rich diet may reduce the risk of cardiovascular disease.

·         Drinking 8–16 oz. of 27% original, low- or no-calorie cranberry juice cocktail each day is recommended to maintain urinary tract health and prevent urinary tract infections.

·         Dried cranberries are a good source of fiber with 2.3 grams per 40 gram serving (10% of the Daily Value)!

·         One-quarter cup of dried cranberries is equal to ½ cup of fruit, according to MyPlate.

Tricks: A Few Cranberry Summer Salad Combinations to Try

Add the following to your favorite greens for a fresh summer salad worthy of any barbecue or picnic.

·         Dried cranberries, garbanzo beans and carrots

·         Dried cranberries, orange slices and chopped broccoli 

·         Dried cranberries, cucumbers and feta cheese

·         Dried cranberries, green peppers and black beans

·         Dried cranberries, black beans and corn kernels

·         Dried cranberries, chopped pears and celery

Science Bites: News from Cranberry Scientists

Updated USDA-Reviewed Cranberry Health Research Review

The USDA recently reviewed an updated cranberry nutrition and health review published in the Cranberry Health Research Library on CranberryInstitute.org. 

The review highlights the results of hundreds of analytical, laboratory, epidemiological, and human clinical trials. The areas of focus include the most recent published research studies and consensus regarding cranberries and:

·         Urinary tract health

·         Oral and gastrointestinal health

·         Cardiovascular health

·         Drug nutrient interactions

The review concludes that more than 350 research papers have been published in peer-reviewed journals about cranberry and its nutritional and health benefits. Collectively, they show that cranberries provide unique health properties that have anti-adhesion, anti-inflammatory, and antioxidant properties. Further research is needed to fully understand the bioactive compounds present in cranberries, the mechanisms of action, and optimal dosage and duration for desired health effects.

PACs in Cranberry May Slow Digestion of Carbohydrates

Cranberry juice is known to contain myriad bioactive compounds that may help improve blood sugar control by slowing the digestion of carbohydrates. Now, researchers have reason to believe that the specific tannins in cranberries, referred to as proanthocyanidins (PACs), may be more effective at blunting blood sugar responses compared to tannins isolated from other fruits and cocoa.

The researchers isolated tannins from pomegranate, cranberry, grapes and cocoa to test their individual effectiveness at inhibiting the activity of certain enzymes that play a role in carbohydrate digestion (α-amylase and glucoamylase). Each of the tannins inhibited the enzymes in varying magnitude. In general, larger and more complex tannins, such as those in pomegranate and cranberry, more effectively inhibited the enzymes than did cocoa tannins. By inhibiting the enzymes, carbohydrate digestion is slower; therefore blood sugar control is improved. 

Barrett A, Hughey CA, Straut C, Howell AB, Ndou T, Dai Z, Kaletunc G.Inhibition of a-amylase and glucoamylase by tannins extracted from cocoa, pomegranates, cranberries and grapes. J Agric Food Chem. 2013 Jan 5

Our Favorite Recipe Right Now!

Cranberry Spinach Salad with Avocados

Yield: 4 servings

Dressing Ingredients

4 Tbsp. cranberry juice

2 Tbsp. dried cranberries

2 Tbsp. white wine vinegar or rice vinegar

2 tsp. Dijon mustard

6 Tbsp. canola oil

Salt and pepper, to taste

Salad Ingredients

3 ¹/₃ cups fresh spinach leaves

1 small head of frisée lettuce

1 ripe avocado, peeled, pitted and sliced

1 small red onion, thinly sliced

Directions

Dressing

1.       Place cranberry juice and dried cranberries in a small pot and bring to a boil. Remove from heat and allow to cool. Stir in vinegar and Dijon mustard. Gradually whisk in canola oil so the mixture becomes a dressing. Season with salt and pepper, to taste.

Salad

2.       Rinse spinach and frisée; spin dry. Remove thick stems and cut larger leaves into bite-size pieces. Add avocado and onion slices.

3.       Gently toss salad ingredients with the dressing and serve.

Tip: If preparing in advance, sprinkle avocado slices with lemon juice to prevent discoloration. Mix the salad ingredients with the dressing just before serving to keep the leaves fresh and crisp.

Nutrition Information Per Serving*: Calories 320, Calories from Fat 250, Saturated Fat 2.5g, Trans Fat 0g, Total Fat 29g, Cholesterol 0mg, Sodium 125mg, Total Carbohydrate 18g, Sugars 6g, Dietary Fiber 9g, Protein 3g, Vitamin A 70%, Vitamin C35%, Calcium 10%, Iron 10%

*Excludes Salt and Pepper

Recipe courtesy of the Cranberry Marketing Committee

Cranberry Institute
P.O. Box 497
Carver, MA 02330

www.cranberryinstitute.org

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Guest Post: Cranberry BBQ Chicken Sandwich and Some Cool Cranberry Facts and Tips From The Cranberry Institute

Recently I was very fortunate to contacted by the Cranberry Institute with an opportunity to blog in their behalf.  They sent me some great tips for incorporating cranberries into the diet and some interesting facts about cranberries and health as well -all of which are listed below.  Also included is an awesome Cranberry BBQ Sauce Recipe from them too!!  I would like to thank the Cranberry Institute for this info and I will likely be posting more about cranberries in the future. 

Tips: Four Things You May Not Know about Cranberries

-Cranberry products, including cranberry juice cocktail, dried cranberries, cranberry sauce and fresh/frozen cranberries contain proanthocyanidins or PACs.

-PACs are flavonoids that are unique to cranberries because they have a different structure than the PACs found in other fruits.  

-PACs prevent bacteria from sticking to the cell walls – for example, they prevent E. coli from sticking to the walls of the bladder which is associated with urinary tract infections. 

-Cranberry products are usually sweetened because, unlike other berries, cranberries are naturally low in sugar and high in acidity so they require sweetening to be palatable. In fact, fresh cranberries have similar sugar content to a lemon. 

Tricks: Ways to Use Cranberries You Haven’t Thought of Before

-Sprinkle dried cranberries on cereal or yogurt

- Add tartness to barbecue sauces by stirring in cranberry sauce
- Puree frozen cranberries with sweet potatoes, mashed potatoes or other veggies
- Add dried cranberries to muffin and bread mixes
- Combine cranberry sauce with cheese for a sweet and quesadilla filling
- Blend frozen cranberries into fruit smoothies

Cranberry BBQ Chicken Sandwich

Makes 6 sandwiches

Ingredients

Cranberry BBQ Sauce* (makes 1 cup):

1 Tbsp. vegetable oil

1 cup minced yellow onions

1 Tbsp. minced garlic

1 tsp. dry mustard

1 tsp. chili powder

1 ½ Tbsp. tomato paste

1 ½ cups cranberry sauce

¼ cup cider vinegar

1 Tbsp. dark molasses

¼-½ cup water, if needed

Sandwich:

10 oz. cooked white chicken meat, diced or shredded

1 cup Cranberry BBQ Sauce*

6 whole-grain buns, split

1 ½ cups prepared creamy coleslaw

Directions

For Cranberry BBQ Sauce*:

1. In a sauce pan, heat oil over medium-high heat; add onions and sauté 2 minutes. Mix in garlic, mustard and chili powder and continue cooking 1 minute. Stir in tomato paste and cook 1 more minute.

2. Add cranberry sauce, vinegar and molasses and bring to a simmer, whisking often until mixture becomes smooth. Lower heat and simmer 15-20 minutes or until mixture reduces and thickens. Add water to mixture if it gets too thick. Remove from heat and cool to room temperature. Place in a covered container and refrigerate until ready to use. Reheat before using.

For Sandwich Filling:

3. Heat prepared Cranberry BBQ Sauce*. Add chicken and bring to a simmer. Keep warm.

To Assemble Sandwich:

4. For each sandwich, scoop ½ cup BBQ chicken onto a bun and top with ¼ cup coleslaw. Replace bun top on sandwich and serve accompanied by cut raw vegetables and/or fresh apple wedges.

Recipe courtesy of the Cranberry Marketing Committee

www.cranberryinstitute.org

Makes 6 Sandwiches

(Nutrition Facts Completed by myself- using my Kale Coleslaw Recipe)

Serving size: 1 Sandwich Calories 410 Protein 21 g Carb 61 g Fiber 4 g Sugars 36 g Fat 9 g Saturated fat 1 g Sodium 380 mg

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Non- Instant Oats....In An Instant!

Tired of those instant oatmeal packets?? If you prefer the hearty texture and filling nature of old fashioned rolled oats to instant but lack the time to prepare them I have an answer for you- SOAKING!  Soaking rolled oats 12-24 hours (or at least overnight) hydrates and fluffs them up quite nicely, so part of the “cooking” is done for you.

Here’s what you do:

1.)    Soaking process

Add 1 cup oats to a bowl/container, cover with 2 cups warm filtered water.  (If you want to soak more than 1 cup, then just add 2 cups of water to every additional cup of dry oats you want to soak. 

Cover with a towel or lid and soak 12-24 hours on the counter top.

2.)    Preparation.  Rinse and drain the oats in a strainer/colander and then you can cook them in a pot or microwave. 1 cup dry rolled oats yield about 1.5 cups after soaking. Add the desired amount of liquid (like milk or water, which is generally not much since the oats are already hydrated) and cook on the stove top on medium heat for 2-3 minutes.  Even faster, put the oats in a microwave dish and heat in high for about 1 minute per ½ cup of soaked oats.  You can add a splash of liquid before heating if you like them moist/more soupy.  If you microwave them without liquid they have a more separated/flaky texture like brown rice. 

3.)    Add your favorite toppings if desired and serve!!  That’s it. Soaking reminds me of the crockpot theory, leaving them to soak is doing a lot of the work for you.

Another thing to note: There is some research that suggests that fermenting oats improves there digestibility and makes them more nutritious. If you are interested in this and/or find oats difficult to digest you can take things a step further, and ferment the oats, which involves adding an acid, like lemon juice, whey, kefir or vinegar and a little bit of flour before soaking.  There is more information on this process HERE and I may possibly write a post on it in the future as well. 

Nutrition Info:

One cup dry oats Calories 300  Protein  g Carb  g Fiber 8  g Sugars 0 g Fat  g Saturated fat g Sodium  0 mg

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Guest Recipes and Nutrition News From The California Dried Plums Board!

I was excited when the California Dried Plums Board contacted me offering the opportunity to share some of their nutrition info and recipes with my readers. Their spokesperson, Gold Medalist Olympic swimmer Natalie Coughlin has developed a bunch of great, healthy recipes with dried plums that you should take a look at!! The site also is a wealth of information about all the potential health benefits that come with eating dried plums such as digestive and heart health and improvement of bone density for postmenopausal women. So check out some of Natalie's recipes that I have featured below and head over to the California Dried Plums site if you would like some more great info about dried plums! I am looking forward to developing some recipes with them too!!

Natalie's Snack Bars

Natalie's Brownies

Natalie’s Roasted Pork Tenderloin with Chipotle Tomato Sauce and California Dried Plums

Natalie’s Pizzettas with California Dried Plums & Caramelized Onions

Natalie’s Risotto with California Dried Plums and Radicchio

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Shout-Out Post Number Four: Tips From My Fellow RDs About Making The Most Of Your Farmer's Market Visit!

This week, August 5-11th,is National Farmer’s Market Week so I thought it would be fitting to write a post highlighting farmer’s markets including some great tips and information from a few fellow RDs in the Food and Culinary Professionals Dietetic Practice Group I belong to, a group Dietitian Shout-Out post per se :) Farmer’s Markets are on the rise, according to the USDA Agricultural Marketing Service Website “direct marketing of farm products through farmers markets continues to be an important sales outlet for agricultural producers nationwide. As of mid-2011, there were 7,175 farmers markets operating throughout the U.S. This is a 17 percent increase from 2010.” Luckily there is increased interest in obtaining foods locally, directly from the farm and I think the USDA website states the purpose of a farmer’s market best: “Farmers markets allow consumers to have access to locally grown, farm fresh produce, enables farmers the opportunity to develop a personal relationship with their customers, and cultivate consumer loyalty with the farmers who grows the produce.”

I wholeheartedly admit that I NEED to visit my local farmer’s market more often, and this is one of my goals this year. I picked up a couple of nice suggestions and some key information about making the most of a farmers market visit from a few of my RD colleagues too! Karen K. Ehrens, RD, LRD of Ehrens Consulting makes an important point- “I think one of the greatest things folks can get from a market is meeting the producers and the folks at the market. Shopping a farmers market is so much more than just a transaction of dollars. It is an opportunity to know from where your food comes and the people who are growing it. You can learn so much about the seed, the care, the time and the challenges of growing food. If your growers are still at market, you are lucky. The drought affecting 65% of the United States is also taking a toll on small produce growers. If you go, thank your grower!” Carrie Peacock MS, RD, LD, a Culinary Dietitian suggests “ask the farmer when the food was picked or harvested and if they have any favorite recipes.” Toby Amidor, MS RD CDN, of Toby Amidor Nutrition, has some AWESOME tips for navigating the farmer’s market, click HERE to check out the post on her blog including how to pick the best produce and some great food safety info too! And for additional important information on food safety at the farmers' market, HERE is a wonderful recent post on the Food Network’s Healthy Eats Blog by Dana Angelo White, MS RD ATC, Nutrition Consultant Certified Athletic Trainer. Need some inspiration for what to do with all the great produce you pick up? Go the veggies section of my blog for some easy recipes! Many of my dessert recipes feature some great fruits as well!!
 

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Another Food FYI Post: Cultures in Frozen Yogurt

Did you know that many frozen yogurts have the same live active cultures that are in regular yogurt? According to the National Yogurt Association (NYA) “The freezing process does not kill any significant amount of the cultures—in fact, during the freezing process the cultures go into a dormant state, but when eaten and returned to a warm temperature within the body, they again become active and are capable of providing all the benefits of cultures in a refrigerated yogurt product”. Check out their interesting set of FAQs on the Association’s webpage.

As mentioned in another yogurt post on my blog “live active cultures” such as Lactobacillus bulgaricus and Streptococcus thermophilus, are living organisms which change pasteurized milk to yogurt during fermentation. In addition, some yogurts contain Lactobacillus acidophilus, Bifidus cultures as well. These live active cultures are a hot topic in health research and show promising results in helping digestive function, boosting immunity, preventing osteoporosis and fighting cancer. However the NYA does warn that not all frozen yogurts are created equal, and states “To make sure that a frozen yogurt contains yogurt produced by traditional fermentation and has a significant amount of live and active cultures, look for the NYA Live & Active Cultures seal.” Luckily, many popular frozen yogurts chains such as Pinkberry do indeed carry the seal. So dig into a small cup with a healthy topping like fruit this summer and enjoy!

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Another Food FYI Post: Watching Weight?.... Watch What You Gulp!

Did you know that the average size of soft drinks has increased to a whopping 20 ounces in today’s day and age and that this amount of soda or juice can easily add up to an extra 240-300 calories per day?! Replacing juice or regular soda with water at least once a day can cut as much as 1700-2100 calories per week, a deficit that could result in at least a half pound weight loss weekly!!

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Another Food FYI Post: Microwaving Veggies

Did you know that not all cooking methods are equal when it comes to preserving the nutrient content, namely antioxidants, of vegetables? It has been known for awhile that boiling veggies, especially for long amounts of time, can result in significant losses as the nutrients are leaked into the water (so you’d have to drink that water to get them!) But a recent study published in the Journal of Food Science showed that microwaving or cooking vegetables on a flat metal surface with no oil (griddling) fared the best in terms of minimizing antioxidants lost during cooking. You can read the summary here

Microwaving is a quick and easy way to steam your veggies- use microwave safe dish covered with a tiny bit of water in the bottom to steam them in a flash. Many varieties come in ready to cook bags or you can buy your own such as Glad® Simply Cooking™ Microwave Steaming Bags.

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Alert! California Pizza Kitchen = Caloric Pizza Kitchen

Yesterday I came across the nutritional information posted online for one of my favorite restaurants, California Pizza Kitchen (CPK) and was shocked! In response to the California menu labeling bill (SB 1420) CPK and other fast-food and other chain restaurants having 20 or more outlets have to post their nutritional information The bill goes into full effect in 2011 but between now and then restaurant chains will be required to make brochures with nutrition information available in their restaurants. You can check out CPK’s stunning figures, that are certainly not very good for your figure HERE.

Being a fairly frequent patron of CPK, I was very interested to see the nutrition facts on their menu, unfortunately they don’t list all the nutrition facts and are only are posting calories on what I found, but boy are there plenty of them. My “usual”, the grilled vegetable salad with chicken has 1200 calories! And sadly most of the salads are over 1000 calories- that’s at least half if not more than what one’s average total daily caloric intake should be AND around the same amount of calories as many of their pizzas. Quite a few of the pastas dishes were topping the charts at 1300-1700 calories. Start with one of their appetizers and you can tack on 300-1000 calories to your meal. And if you finish off with one of their desserts you can easily double your caloric intake by adding another 700-1500 calories depending on the selection you make.

Does this mean I will never go back to CPK? Of course not! But what should you do if you must have your CPK? If you need an appetizer to start, the soups are not too bad, having a cup would only set you back 100-200 calories (except for the Adobe Chicken Chowder which is loaded). And then the key to the entrees is portion control. Go for a half order or take the rest home. Request dressings and sauces on the side as well. Ordering thin crust pizza will save some calories and one of the best entrees is the Mahi Mahi with vegetables (instead of pasta) which is a fairly reasonable 560 calories. If you ask for light on the oil in preparation, that can help too. And it’s best skip dessert there-try fruit or fat free yogurt at home instead. For more tips on healthy dining out, click HERE.

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A new segment: food FYI

I’ve decided to add a new component to my blog- a new segment called food FYI where I’ll post a random and fun piece of info, a sort of “did you know that?...” in the realm of food and nutrition. So the first one is……

Did you know that draining and rinsing canned foods can reduce sodium levels by 23-45%, according to a recent University of California, Davis review of literature, published in the Journal of the Science of Food and Agriculture. You can read the full review here.

This interesting tidbit was brought to my attention by Roberta L. Duyff, MS, RD, FADA, CFCS Consultant to the Canned Food Alliance.

One of the great canned foods to apply this to is beans, i.e. pinto, black, kidney, lentils etc. Beans are a cheap and healthy source of low fat protein, fiber-full carb foods, as well as B vitamins and the key mineral iron. So cracking open a can, draining and rinsing them not only helps make them more digestible but washes away some of that sodium too. Try some in my Black Bean and Corn Enchiladas, Quick Spiced Indian Lentils and Ken’s Vegetarian Chili for Champions recipes!

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