Tag Archives: eat this not that

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.

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* Learn more by visiting: Shine from YAHOO!

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Enjoy or Avoid – The “Diet” Food Edition

Dieting doesn’t mean eating tasteless, fat-free, low calorie foods. Instead, making informed, healthy choices will help you stay on track and leave you feeling full and satisfied. Below we’ve come up with a list of  healthy foods to enjoy and “diet” foods to avoid!

1. Avoid – Puffed cereal with skim milk
Yes, it’s true that breakfast is the most important meal of the day. But eating breakfast is only half the battle, you still need to make healthy choices! Skim milk and puffed cereal may seem like a healthy, low-fat option, but the low fiber content won’t satisfy your hunger, and you’ll be left wanting more.

Enjoy – Rolled or steel cut oats.
Oatmeal is a satisfying and filling breakfast that will give you that needed boost of energy in the morning. Stick to the plain variety and add in a little brown sugar, fruits or even a tablespoon of peanut butter to satisfy your cravings.

2. Avoid – Plain rice cakes
Rice cakes are good for you, but when you notice that you’ve eaten half a bag in one sitting – well that’s a problem. These little cakes are low in fiber and have a high glycemic index, which means you’re probably going to be finishing that bag before you feel satisfied.

Enjoy – Rice cakes with some cream cheese or peanut butter.
A spread on top of your rice cake makes it a balanced choice that is fulfilling and satisfying. If you’re craving something sweet, add a tablespoon of peanut butter, or if you want something salty, then add a tablespoon of cream cheese.

3. Avoid – Light yogurt
With sweet, artificial flavors, light yogurt doesn’t leave your body with enough to digest, which means your stomach will be hungry for more.

Enjoy – Low-fat Greek yogurt
The high protein and creaminess of low-fat Greek yogurt makes it a better choice. If you want to add in some flavor try a dash of cinnamon or add in your favorite seasonal fruit.

4. Avoid – Apples
Okay, so you’ve heard “An apple a day keeps the doctor away.” And it’s true – apples are good for you. However, if you eat just an apple for your daily afternoon snack, you may tend to overeat at dinner. That’s because just a plain old apple is not a balanced snack.

Enjoy – Apples and nuts (or cheese stick)
Eat an apple and some nuts too! If you combine your usual afternoon snack with a few almonds or a cheese stick, yes you might be getting some extra calories, but they are well worth it because it will keep you fuller longer.

The trick to any “diet” food is to ensure that it provides you with enough nutrients to keep you feeling full and satisfied. Remember that spicing it up or adding variety keeps things from getting boring. Also, keep in mind that if you let yourself indulge once in awhile, you will be less likely to splurge and overeat later.

Check back often for more great tips, recipes and advice. And if you’d like to learn how our revolutionary lipolaser, right here in Pittsburgh, can help remove fat, melt away the inches and reveal the body you’ve always wanted, then visit our website: www.inevocontouring.com

 

* Learn more at shine.yahoo.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