Tag Archives: dinner ideas

Enjoy or Avoid: The Thanksgiving Edition

So Thanksgiving is literally just around the corner, and while the holidays are a great time to enjoy good food with family, you still might be wondering what are the healthiest options when it comes to Thanksgiving dinner.

INEVO has compiled a list of foods you can enjoy and foods to avoid, but we want to say this, if there is something you really want to enjoy Thanksgiving day, then allow yourself to splurge. Everyone deserves it, but just remember, everything in moderation! Enjoy and have a very happy Thanksgiving!

Enjoy: “White” meat turkey; Avoid: “Dark” meat turkey

  •  3 ounces of “white” turkey breast will save you around 50 calories and 4 grams of fat from its darker counterpart. The white meat turkey has around 115 calories and 7 grams of fat, while the dark meat has around 160 calories and 11 grams of fat.

Enjoy: Green bean casserole; Avoid: Sweet potato casserole

  • Traditional green bean casserole, including the creamy mushroom soup and crispy fried onions is around 161 calories and 9 grams of fat for every 3/4 of a cup, which is a lighter side than sweet potato casserole that has around 285 calories and 5 grams of fat for every 3/4 of a cup. If you can’t say no to the sweet potato casserole, don’t feel too bad. It is still full of good nutrients including beta carotene and vitamin A.

Enjoy: Pumpkin pie; Avoid: Apple pie

  • Pumpkin pie is the better choice with 216 calories and 14 grams of fat per slice (around 1/8 of a 9 inch pie). Apple pie, on the other hand, has 411 calories and 19 grams of fat for the same-size slice.

www.inevocontouring.com

* Learn more by visiting: Shine from YAHOO!

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Hearty Fall Recipes

Fall is officially here, which means it is a perfect time to try some hearty and delicious recipes. However, we also want to find recipes that use foods to support a flat belly. Below are two great fall recipes that do just that!
Apples are wonderful this time of year. Apples support heart health, and research has shown that when you snack on an apple before lunch, you’ll eat less and feel fuller longer, which are great reasons to incorporate apples into your diet! Below are two easy and delicious apple recipes for you to try!

Looking for a change to the standard PB&J? Want a healthy and delicious snack that you can you’re kids will love? Then you’ve come to the right place!
Apple Stackers: What You’ll Need

  • 1 medium sized apple of your choice
  • 2 tablespoons of peanut butter
  • 1/8 cup of salted pumpkin seeds

Directions

  1. Thoroughly wash the apple
  2. Turn it on its side so the core is parallel with your cutting board and cut it into four slices (leave skin on)
  3. Cut each apple slice in half and discard core and seeds
  4. Spread a half tablespoon of peanut butter on four slices
  5. Sprinkle each with pumpkin seeds
  6. Place the other four slices on top to make “stackers”
  7. Enjoy!

Are you looking for a new spin on the usual salad? Then try an apple gorgonzola salad for dinner tonight!
Apple Gorgonzola Salad: What You’ll Need

  • 1/4 cup maple syrup
  • 2 tablespoons vegetable oil
  • 2 tablespoons lime juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 8 cups mixed salad greens
  • 2 large Red Delicious apples
  • 1/4 cup crumbled Gorgonzola cheese
  • 2 tablespoons chopped pecans

Directions

  1. Wash and slice the two large apples
  2. Combine the maple syrup, vegetable oil, lime juice, salt and black pepper together
  3. Stir mixture well with a whisk
  4. Combine greens and apple slices in a large bowl
  5. Drizzle with dressing and toss gently to coat
  6. Sprinkle salad with gorgonzola cheese and pecans
  7. Enjoy!

www.inevocontouring.com

Recipes courtesy of FitSugar.com & Health.com

Delicious Dinner Recipes

Dinnertime is a great way to enjoy a delicious meal with your family and spend some quality time together. Below are two healthy and delicious dinner recipes that the whole family can enjoy!

Grilled Fish Tacos
What You’ll Need:

  • 1 mango, peeled, pitted, and cubed
  • 1 avocado, pitted, peeled, and cubed
  • 1/2 red onion, finely chopped
  • Juice of 1 lime, plus wedges for garnish
  • Chopped fresh cilantro
  • Salt and black pepper
  • Canola oil
  • 2 large mahi-mahi fillets (1 1/2 lbs total)
  • 1 Tbsp blackening spice
  • 8 corn tortillas
  • 2 cups finely shredded red cabbage

Directions:

  • Step 1: Mix the mango, avocado, onion, and the juice of one lime in a bowl.
  • Step 2: Season with cilantro, salt, and pepper.
  • Step 3: Heat a grill or stovetop grill pan until hot. Drizzle a light coating of oil over the fish and rub on the blackening spice.
  • Step 4: Cook the fish, undisturbed, for four minutes. Carefully flip with a spatula and cook for another four minutes. Remove.
  • Step 5: Warm the tortillas on the grill for one to two minutes or wrap in damp paper towels and microwave for one minute until warm and pliable.
  • Step 6: Break the fish into chunks and divide among the warm tortillas.
  • Step 7: Top with the cabbage and the mango salsa.
  • Step 8: Serve with the lime wedges and enjoy!

Spicy Turkey Stir Fry
What You’ll Need:

  • 2 tbsp wheat free soy sauce
  • 1 med red bell pepper
  • 1 light spray cooking oil spray
  • 2 tsp cornstarch
  • 1 tbsp jalapeno pepper
  • 1/4 cup water chestnut
  • 4 cup bok choy
  • 8 oz turkey breast

Directions:

  • Step 1: Preheat oven to 400° F. Cook turkey breast until juices run clear and there is no pink in the center.
  • Step 2: Cut the cooked turkey breast into bite size strips.
  • Step 3: Cut the red pepper into thin strips.
  • Step 4: To make the sauce, combine the soy sauce, water, and cornstarch and whisk. Set aside.
  • Step 5: Heat a wok or large skillet coated with cooking spray over medium high heat.
  • Step 6: Stir fry the bok choy, sweet pepper, and jalapeno pepper for 2 to 3 minutes or until peppers are crisp tender.
  • Step 7: Remove vegetables from wok/skillet.
  • Step 8: Add the turkey strips to the wok and stir fry for about 2 minutes, until the meat is heated through. Push turkey aside from the center.
  • Step 9: Stir sauce mixture and add to center of wok.
  • Step 10: Cook and stir until thick and bubbling.
  • Step 11: Return vegetables to the wok and add water chestnuts.
  • Step 12: Stir to coat all ingredients.
  • Step 13: Cook about 1 minute or until heated.
  • Step 14: Spoon turkey mixture over hot rice and enjoy!

Next week, Dr. Dubyak, of Peak Performance Chiropractic and Nutrition Center, will be discussing the revolutionary LipoLaser, and how it can help remove stubborn areas of fat and melt away the inches! You won’t want to miss it!

www.inevocontouring.com

Recipes courtesy of “Eat this, Not that” and Lifestyle Innovations

Enjoy or Avoid: The Belly Fat Edition

You’ve told yourself that you’re committed to losing that stubborn belly fat. Well, first give yourself credit – recognizing that you want to make a change in the way you look and feel is the first step in changing the way you look and feel, but now that you’ve taken that first step, where do you begin? Well, it’s important to look at what you are eating and make healthy substitutions to encourage fat loss, while leaving you feeling full and satisfied.

Breakfast
Breakfast is the most important meal of the day. It boosts your metabolism, and if you choose the right foods, breakfast will leave you feeling fuller and energized throughout the day. However, some people don’t have time to cook a full course breakfast, so what’s a quick and healthy solution?

  • Enjoy Oatmeal: Oatmeal is high in fiber, low in fat, and stabilizes blood sugar. This fast and fulfilling breakfast will energize you throughout the day, but beware of sugary flavored varieties. Instead, stick to an original flavor and add in some delicious berries or a dash of cinnamon for added flavor and health benefits.
  • Avoid Sugary Cereals: When you think of sugary cereals are you imagining Lucky Charms, Reese’s Puffs or Cocoa Krispies? Well, what if I told you that Kellogg’s Raisin Bran has more sugar than all of the above? Don’t believe me, well it’s true. Some other offenders that you need to beware of are: Kellogg’s Smart Start Original Antioxidants and General Mills Chex Multi-Bran. All three of these cereals contain more than 13 grams of sugar.

Snacks
You may think that in order to lose weight you need to cut back on calories and ignore those hunger pangs.  Wrong! Eating small snacks throughout the day boosts your metabolism, and you’re less likely to overeat during dinner.

  • Enjoy Almonds: Almonds have amazing health benefits packed into each little nut. They help reduce cholesterol, stabilize blood sugar and are an excellent source of calcium. Almonds are a healthy and delicious snack that you should incorporate into your everyday diet. Stick to 24 almonds a day to satisfy your belly without overloading on calories.
  • Avoid Salted Peanuts: Now don’t get confused. We just told you how great almonds are, so you might be wondering why peanuts (another nut variety) is something you should avoid, right? What we don’t like about salted peanuts is they are loaded with sodium, which can raise your blood pressure. So if it’s a peanut you crave, reach for the roasted, unsalted kind.

Dinner
Ah, the age-old question: “What’s for dinner?”  Eating delicious dinners that the whole family can enjoy, while watching your waistline, can be a challenge, but it’s not impossible. Just remember to make healthy substitutions for the dishes you already love – whole grain pasta and turkey burgers are some healthier choices.

  • Enjoy Grilled Fish Tacos: Who doesn’t love fish tacos? Instead of battered and fried fish, try grilling it! Add in some spices and a healthy, delicious avocado and mango salsa and some rice on the side, and you have yourself a tasty meal that the whole family will love!
  • Avoid Chicken Quesadillas: If you are really craving a quesadilla, we suggest a “do it yourself” variety that is light on cheese and sour cream. Restaurants try to pack in as many ingredients as they can, for example Chili’s Bacon Ranch Chicken Quesadilla combines: cheese, ranch dressing, bacon and chicken for a heart-stopping 1,650 calories, 107 grams of fat and 3,450 milligrams of sodium.

Have we made you hungry talking about food? Well, if you would like to try something new, check back next week for some delicious recipes, including those grilled fish tacos!

www.inevocontouring.com

Sources:
http://www.quickandsimple.com/diet-weight-loss/tips-calculator/belly-fat-foods
http://health.yahoo.net/experts/eatthis/best-worst-breakfast-cereals
http://www.cbsnews.com/stories/2011/01/17/earlyshow/health/main7254362.shtml
http://health.yahoo.net/experts/eatthis/the-fattiest-foods-america