Super easy fish

Here it is, my super easy fish recipe...Only 4 ingredients

Pre-heat oven to 400 degrees
Defrost individually wrapped Tilapia fillets in bowl of hot water (leave in plastic for now)
Drizzle Olive oil into Pyrex baking pan and place in oven to heat (just a minute or two)
Beat 1-2 eggs in shallow bowl (depends how much fish you have)
Cover a plate with store bought seasoned bread crumbs
Remove defrosted fillets from plastic and dip first in egg, then in crumbs
Place coated fillets into heated, oiled Pyrex pan in one layer

Bake in oven
Flip over with spatula after 5-8 minutes.
Fillets are done when they flake with a fork.

I served this with sweet potato fries and brocoli...everyone was happy!

Not all fat is bad

Why is America eating less fat and getting fatter?

 

Posed by many, one answer is that low and especially no-fat foods are generally 'food products' and substitute sugar, salt and chemicals to make up for the flavor loss. The end "food product" may actually have more calories than the original.

 

Fat takes a long time to digest, it keeps you full longer, and small amounts of the right fats can help you eat less over the course of the day.

 

Good sources of Omega 3 fatty acids

 

Doctors Michael F. Roizen and Mehmet C. Oz, authors of You On A Diet advise either eating (3) four ounce servings per week of fish (usually deep sea fish like salmon or tuna), eating an ounce of walnuts a day, or taking a 2000mg fish oil tablet daily.

 

Other popular sources of Omega threes:
• avocado (these are in season now!!)
• almonds
• pumpkin seeds
• flax seeds and flax seed oil
• dark leafy greens like kale, spinach and broccoli
• olive oil and canola oil (I honestly can't think why a person would have any other oil in their house)

 

Avoid Solid fats found in Fatty animal-based foods:
• well-marbled meat
• poultry skin
• bacon
• sausage
• butter
• whole milk

 

Avoid Trans fat (foods made with partially hydrogenated oils):
• Cookies
• Donuts
• Pastries
• Crackers

 

Action Plan:

• Switch to canola oil and olive oil.
• Start taking Fish Oil supplements.
• Avoid solid fats and trans fats.

 

Eat with Color! Try something GREEN this week.

The theme of National Nutrition Month this year is "Eat Right with Color".


This week's featured color...GREEN
(just adding green food coloring for St. Patrick's Day doesn't count!)


According to the American Dietetic Association, fruits and vegetables which are GREEN have antioxidant potential which may help promote healthy vision and reduce cancer risks.


Fruits to try this week:
Avocadoes (this is a great time of year to buy fresh ones), apples (the ADA listed them here), green grapes, honey dew, kiwi,


Veggies to try this week:
Asparagus, broccoli, green beans, green peppers, leafy greens, spinach


We challenge you to eat one of the GREEN foods above EACH day this week!

At the Jenning's house, we made an old favorite which was DEFINITELY GREEN!!! WE call it "Irridescent Green Stuff"

If you dare, here's the recipe for Indian Mustard Greens & Spinach: http://www.bbc.co.uk/food/recipes/mustardgreens_5139


Ryans notes: I seldom have the hot peppers handy, so I skipped them.  Instead of cooking 1 ½ hours until mushy, we steam the coarsely chopped mustard greens & spinach until wilted and put them in the blender with all the other ingredients (except butter and corn flour) and blend until pureed (adding steaming water as needed to allow blending). We then heat the butter/ghee or oil in a large saucepan and add ½ cup of cornmeal for texture.  Stir a couple minutes and add the puree.   Stir to thicken, salt to taste and serve with warm whole grain tortillas.  Eat until silly.

Eat with Color! Try something Orange this week!

The theme of National Nutrition Month this year is "Eat Right with Color" so we'll be highlighting a different color of the rainbow every week.

This week's featured color...Orange/Yellow!


According to the American Dietetic Association, fruita and vegetables which are orange and yellow contain nutrients that promote healthy vision and immunity. They also reduce the risks of some cancers.


Fruits to try this week:
Apricots, oranges, cantaloupe, grapefruit, mango. papaya and pineapple

Veggies to try this week:
Carrots, yellow pepper, yellow corn and sweet potatoes


We challenge you to eat one of the orange or yellow foods above EACH day this week!

P.S. I don't have any pretty pictures this week, sorry. However, at our house we enjoyed mangoes, oranges, carrots and little orange tomatoes.

Snacks with Protein and Carbs

These snack combinations include both complex carbs and protein to help keep you keep your blood sugar balanced and  you feeling satisfied!

• An Apple, two cheese sticks, and a handful of almonds
• Cottage Cheese and an orange
• Sliced turkey, swiss cheese, avocado, and tomato slices
• Chili in a cup and a baked potato
• A baked potato with broccoli and cheese
• Carton of plain yogurt ithe 10 almonds and 1/2 cup fresh strawberries
• Two hard boiled eggs and an orange
• Shredded wheat and mild with a banana and a hard-boiled egg
• A breakfast burrito with eggs, beans, and cheese made with a whole wheat tortilla
• Turkey slices on whole wheat bread and a pear
• Ricotta cheese and 1/2 cup strawberries
• Veggie sandwich with cheese, avacado, lite mayo and mustard on whole grain bread
• Roast chicken breast with green salad
• Spinach salad with tofu chunks
• Egg Salad on a whole grain bagel
• A chicken taco with lettuce, tomatoes and cheese in a soft whole wheat tortilla

 This list has been adapted from Potatoes not Prozac by Kathleen DesMaisons, Ph.D.

Eat with Color! Try something RED this week.

The theme of National Nutrition Month this year is "Eat Right with Color" so we'll be highlighting a different color of the rainbow every week!


This week's featured color...RED!


According to the American Dietetic Association produce which is red may help to maintain a healthy heart, vision, immunity and possibly reduce the risk of cancer.


Fruits to try this week:
Cherries, cranberries, pomegranate, red/pink grapefruit and red grapes


Veggies to try this week:
Beets, red onions, red peppers, red potatoes, rhubarb and tomatoes


We challenge you to eat one of the red foods above EACH day this week!

Here are two RED dishes I have made so far this week!

  What Red Foods have you eaten? karin@xofitness.com