food tips

food tips for women

6 Stress Relieving Foods

Cortisol is a stress hormone produced by the adrenal glands. Fortunately, there are ways to lower cortisol levels, and it’s as easy as eating some of these foods.

I start the day eating oatmeal with mixed-in whey protein powder and berries, the complex carbs release serotonin into the body which is a feel-good hormone and reduces stress in your brain.

Want to lose weight and stress? Cannellini beans or white beans help lower stress, and also promote weight loss and regulate blood sugar levels.

Also, many studies have shown that eating asparagus boosts mood and can reduces stress.

Pistachios are only about 3 calories per nut, and they also help balance cortisol levels in the body.

You may not know this but oysters have been shown to lower the emission of cortisol into the body, while promoting a healthy immune system.

My favorite tip, enjoy some dark chocolate, the polyphenols and flavonoids in dark chocolate help lower blood pressure and can provide a feeling of calmness. A study showed that eating 1.5 ounces of dark chocolate for two weeks lowered the cortisol levels in anxious adults.

Watch the potions ladies, too much goes straight to your tush and muffin top and then the stress cycle begins all over.

 

Posted in food tips

Does Eating Wheat Lead to Weight Gain?

Is wheat the bad guy?

It seems everyone is eliminating wheat from their diet.  Some fear wheat is contributing to weight gain, and many are following the lead of popular celebrities and books.  Brigham and Women’s Hospital published a great article on WHEAT FACTS below.  Also learn more about general guidelines and a wheat allergy diet.  Important info ladies.

By Brigham and Women’s Hospital

Wheat-free diets are endorsed by some celebrities and the focus of some dietary books; the premise being that wiping out wheat will whittle away unwanted pounds. No one food group, however, is the culprit for excess weight gain or the panacea for weight loss.

In fact, eating whole-wheat items assists one in consuming whole grains and getting much needed fiber and a variety of key nutrients. What you need to watch out for is the type of wheat foods you’re eating as it is found in many foods that also are packed with calories and low in nutrients. Think baked goods, white bread, low-fiber/sugary cereals to name a few. Less of these foods will generally trim calories and ultimately lead to weight loss, providing one doesn’t add excess calories from other sources. For some individuals such as those with wheat allergies, celiac disease or gluten intolerance, limiting wheat is essential. For others, there’s no need to delete wheat unless you desire. Here are some suggestions for eating wheat in a healthy way:

  • Start your day with a cold cereal – look for whole wheat as the first ingredient.
  • Try whole-wheat varieties of pancakes and waffles topped with fruit.
  • Use whole-wheat pitas, breads or deli-flats when making sandwiches.
  • Switch to whole-wheat pastas. Or as an introduction, mix some whole wheat into your regular pasta.
  • Try whole-wheat couscous.
  • Substitute half whole-wheat flour for recipes calling for flour.
  • Top whole-wheat crackers with hummus, low-fat cheese, or nut butters.
  • Wrap a whole-wheat tortilla around peanut butter and banana or eggs and salsa.

These whole wheat versions will be more likely to keep you fuller longer, a helpful aid in keeping calories in check. Consider preparing this healthy and delicious recipe that features whole wheat couscous: Greek Couscous Salad with Walnuts.

Are You Allergic to Wheat?

If you are allergic to the protein found in wheat, it’s important to read food labels and learn more about wheat substitutes. Learn more about general guidelines and a wheat allergy diet.

Subscribe to their Health e-newsletter, click here.

Posted in food tips

Seven Reasons to Choose Healthy Foods that have Nothing to do with Weight Loss

Seven Reasons to Choose Healthy Foods that have Nothing to do with Weight Loss

 

 

By Staness Jonekos

Author, Eat Like a Woman

Creator of the Eat Like a Woman® nutrition bars

 

The majority of American women eat healthy so they lose weight or don’t gain weight fueling a $61-billion-dollar diet industry.

What happened to eating healthy foods to prevent disease, promote healthy aging and lengthen life span, energize workouts, improve heart health and productivity?

7 non-weight loss reasons to eat healthy:

1.  Be more productive at work.  A recent study done by researchers at Brigham Young University found the healthiest workers were also the most productive.

2.  Improve your mood. Eat blackberries, blueberries, grapes, cherries and even dark chocolate to boost your mood.  Green and black teas can lift your mood too, but managing stress is just as important.  The stress hormone, cortisol, can lead to muscle breakdown and fat gain.  Omega-3s can reduce the effect of stress on the brain, as well as magnesium and vitamin C.  Eat fish, nuts, fruits, veggies and not too much dark chocolate.

3.  Protect your heart.  Heart disease is the number one killer of women in the United States, so taking care of the most important muscle in your body should be a priority.  Avoid over eating processed meats like ham, bacon, dried or ground meat sausages, salami and other deli meats. Get off your tush and move – make your heart work for you. Try to get 30 minutes of activity a day.  Use the stairs, meet your friends for a daily neighborhood walk, take a dance or yoga class, get up an hour earlier and get to the gym for a spin class.

4. Maximize your workouts.  While you are being active, make sure you are properly fueled.  Don’t workout hungry.  A handful of almonds, or a protein shake and hour before working out will give you energy.  Eat fiber-rich whole grains that fuel your cardio so your body does not break down muscle for fuel instead.

5.  Prevent disease. 30 to 40 percent of all cancers are preventable with a healthy lifestyle and dietary changes, especially for breast cancer.   Enjoying cruciferous veggies like broccoli, Brussels sprouts, cauliflower and cabbage has been directly linked to lowering the risk of breast cancer.

6. Age slower. The largest organ in your body, skin, needs proper nourishment too.  Antioxidants (berries), lycopene (found in tomatoes) and omega-3 fatty acids (salmon) can protect skin against premature aging.  Sun protection is also important.

7. Live longer. A Mediterranean diet, like the Eat Like a Woman program, has been found to have a positive effect on life expectancy.

Choose food for your health and your waistline will thank you later.

Eat Like a Woman!

Eat Like a Woman® nutrition barsOrder Eat Like a Woman® nutrition bars TODAY!   

Gluten-Free creamy deliciousness with none of the guilt!

Women metabolize food and lose weight very differently than men. The Eat Like a Woman® bars are made for women-on-the-go who demand yummy guilt-free nutrition.

All of our bars are handmade using real foods. There are people, not mass manufacturing machines, making your bar that is delivered to you with fresh ingredients. These Eat Like a Woman® bars are as close as I could get to making them in my kitchen, the only difference is our kitchen is a FDA approved commercial kitchen and there are a few more chefs in the kitchen to keep up with the demand.

Eat Like a Woman® bars have the correct ratio of carbohydrates to protein that can stimulate neurotransmitter health – your emotional chemistry. When you feel good, grabbing healthier food choices and managing emotional eating can become a reality. This ratio also helps kickstart your metabolism, so you can obtain and maintain a healthy weight.

Packed with protein and calcium from whey and nuts, and full of fiber from ground flaxseed.

This bar is a great way to start your day right, and it’s delicious paired with a cup of coffee.

Be WELL, and eat like a woman!

 

 

 

 

 

Posted in blog, food as medicine, food tips, women's health

Don’t Diet! Make Easy Food Swaps by Staness Jonekos

Simple food swaps can help you obtain and maintain your healthy weight for life!

Swap THIS- With THIS

 

White rice – Quinoa or brown rice
White bread – Whole-wheat pita bread
Sour cream – Greek yogurt
Tomato Sauce – Fresh diced tomatoes
Mayonnaise – Mashed avocado
Mashed potatoes – Mashed cauliflower
White pasta – Wheat pasta
French fries – Sweet potato fries
Fruit juice – Fruit water
Flour tortilla – Corn tortilla
Butter – Olive oil
Baked potato – Baked sweet potato

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Posted in blog, food tips

The Ultimate Belly Busters

If you want a set of great abs, roll out the ultimate Belly Busters.

Benefits of a tone tummy

1. Better balance and coordination
2. A healthy flexible spine
3. A sense of “feeling” better
4. Increased motivation
5. A strong support system for the muscles in your lower back,
hips and pelvis
6. A more stable center of gravity
7. More shopping options

The abdomen consists of three main muscles groups:

1. Rectus abdominis is the large flat muscle wall that runs from the lower chest to the pubic bone. Most of us refer to this muscle as our “abs”.
2. Oblique abdominis is the muscle that runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.
3. Transversus abdominis is the thin strip of muscle that runs horizontally across the abdomen.

The ultimate Belly Busters is a series of exercises focused on each muscle group. All you need is an area in your home that gives you the space to lie down and 10 minutes.

The Ultimate Belly Busters Program
- Three sessions per week, with a “rest” day between workouts
- 10 minutes per session
- 3 Belly Busting exercises that consist of 8 to 12 lifts per set
- 3 sets, with 60 seconds between each set.

The Ultimate Belly Busters

Crunches
- Lie on your back on a mat or a carpet.
- Bend your knees with your feet flat on the floor.
- Press your lower back to the floor.
- Place your hands behind your head.
- Lift your chest to your pelvis. Do not tuck your chin to your chest.
- Keep your elbows pointing outwards; do not wrap your arms around your head. Do not pull on your head. Let your abs lift you up.
- Exhale as you lift your chest upwards.
- Keep your lower back on the floor.
- Contract your abdominal muscle as hard as you can and count to 3.
- Return your shoulders to the floor, with your head still up.
- Repeat this crunch for 8-12 repetitions.

The Bicycle
- Lie on your back.
- Press your lower back into the floor.
- Place your hands behind your head.
- Bring your knees to a 45- degree angle.
- Lift your shoulders off the floor, and do not pull on your neck.
- Touch your left elbow to your right knee then repeat, as your left leg extends.
- Switch sides, bringing the right elbow to the left knee and the
right leg extends.
- Continue alternating sides imitating a pedaling motion on a bicycle.
- Do 8-12 repetitions

Cross over crunches
- Lie on your back.
- Press your lower back towards the floor.
- Bend your left knee.
- Cross your right foot on top of your left bent knee.
- Put your hands behind your head.
- Lift your shoulders up off the floor and twist so your left elbow tries to touch your right knee.
- Hold for 2 seconds, squeeze those abs.
- Return to start position.
- Do 8-12 reps.
- Then switch sides.

Repeat these three Belly Busters two more times.

Tips
1. Make sure you suck in your belly button toward your spine before curling off the floor. This activates twice as much muscle activity and makes each move more effective.
2. When doing the Belly Busters breathe through your nose and out through your mouth. Breathe with full inhalations and exhalations. Exhale when your muscles are tightening and inhale when your muscles are lengthening.
3. Include a cardio activity 30 minutes a day, 5 days a week. Once you shed excess belly fat you will start seeing your new “abs”.
4. Limit your alcohol intake. Alcohol drinkers who consume more than three glasses per sitting have more belly fat than moderate or non-drinkers. Try to limit your alcohol intake to one glass or less per day. Alcohol can also raise levels of cortisol, the stress hormone. Cortisol helps your tummy to store fat.
5. Eat fiber. Fiber helps fight constipation that can give your abdomen more roundness. A bowl of yummy raspberries is loaded with fiber.
6. Drink water. It is calorie-free and keeps you hydrated.
7. Improve your posture. Start sitting up straighter. Sit with your shoulders back, chin up and your lower back pressed up against the chair.
8. Keep a slow, steady pace while doing the Belly busters. Focus your attention on doing these exercises properly. Proper form and moving slowly will make your session more efficient. If you experience any pain, stop.

If you have back or health issues, speak to your doctor before beginning these Belly Busters program.

 

Posted in food tips, sweat Tagged

Does Eating Wheat Lead to Weight Gain?

Is wheat the bad guy?

It seems everyone is eliminating wheat from their diet.  Some fear wheat is contributing to weight gain, and many are following the lead of popular celebrities and books.  Brigham and Women’s Hospital published a great article on WHEAT FACTS below.  Also learn more about general guidelines and a wheat allergy diet.  Important info ladies.

By Brigham and Women’s Hospital

Wheat-free diets are endorsed by some celebrities and the focus of some dietary books; the premise being that wiping out wheat will whittle away unwanted pounds. No one food group, however, is the culprit for excess weight gain or the panacea for weight loss.

In fact, eating whole-wheat items assists one in consuming whole grains and getting much needed fiber and a variety of key nutrients. What you need to watch out for is the type of wheat foods you’re eating as it is found in many foods that also are packed with calories and low in nutrients. Think baked goods, white bread, low-fiber/sugary cereals to name a few. Less of these foods will generally trim calories and ultimately lead to weight loss, providing one doesn’t add excess calories from other sources. For some individuals such as those with wheat allergies, celiac disease or gluten intolerance, limiting wheat is essential. For others, there’s no need to delete wheat unless you desire. Here are some suggestions for eating wheat in a healthy way:

  • Start your day with a cold cereal – look for whole wheat as the first ingredient.
  • Try whole-wheat varieties of pancakes and waffles topped with fruit.
  • Use whole-wheat pitas, breads or deli-flats when making sandwiches.
  • Switch to whole-wheat pastas. Or as an introduction, mix some whole wheat into your regular pasta.
  • Try whole-wheat couscous.
  • Substitute half whole-wheat flour for recipes calling for flour.
  • Top whole-wheat crackers with hummus, low-fat cheese, or nut butters.
  • Wrap a whole-wheat tortilla around peanut butter and banana or eggs and salsa.

These whole wheat versions will be more likely to keep you fuller longer, a helpful aid in keeping calories in check. Consider preparing this healthy and delicious recipe that features whole wheat couscous: Greek Couscous Salad with Walnuts.

Are You Allergic to Wheat?

If you are allergic to the protein found in wheat, it’s important to read food labels and learn more about wheat substitutes. Learn more about general guidelines and a wheat allergy diet.

Subscribe to their Health e-newsletter, click here.

Posted in food tips, science, slider, women's health

Women’s Nutrition Bars With Real Ingredients

Expiration dates can be a bummer when we find that yummy peanut butter hidden in the fridge… But sometimes, they can be a good thing. That’s why I created handmade nutrition bars, designed specifically for women, made with real ingredients.

Unlike traditional nutrition bars, with more additives and preservatives than you’d like to imagine, Eat Like A Woman® bars are handmade in the U.S. and are all natural.

The ingredients are carefully selected to fit the metabolic needs of women, and give you the correct proportions of proteins and carbohydrates for our bodies, as well as other nutrients we need to stay on top of our health.

The new bars come in four delicious flavors — Chewy Peanut Butter, Coconut Crunch, Dark Chocolate & Dates, and Berry Blaster! There’s a flavor for every kind of taste bud! You can order them in an assortment, or all in one flavor.

Try a box of these fresh nutrition bars. Enter code GOB99902YTC3 at checkout to receive a special 10% off!

Posted in blog, food tips, recipes, slider, tips, women's health Tagged ,

Eating high-protein snacks can help you lose weight

By Staness Jonekos, Eat Like a Woman

A recent study published in the Journal of the American Medical Association shows that skipping high-protein foods may lead to overeating and is often one of the biggest causes of excess weight gain especially during the menopause years.

Take away the water in your body and about 75 percent of your weight is protein. This chemical family is found throughout the body – in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood.

Protein is also called the building blocks for the body.  The body needs protein to build new muscles, cartilage, skin and blood.  It is also needed in order for the body to make hormones, enzyme and many other necessary cells.

Protein prevents loss of muscle mass and strength.

Protein increases satiety (the feeling of being satisfied) more than carbohydrates or fats. Animal protein makes you feel full longer than plant protein.

Incorporate these high-protein snacks and start eating like a woman today.

 

Turkey

When you’re going for lean protein, low-calorie turkey is one of my favorite choices.   Three ounces of turkey provides a whopping 25 grams of protein for only 140 calories. Deli slices can be high in sodium, so roast a small turkey for dinner and using the leftover slices as nutritious snacks.

Protein Shakes

Homemade protein shakes can be a delicious way to add protein to your diet.  Combine protein powder with nonfat milk or almond milk or low-fat soy milk, then add frozen fruit (blueberries rock in protein shakes), ½ banana for creamy texture, ½ tablespoon of flaxseed (or flaxseed oil), ½ tablespoon of honey, and you have a healthy meal replacement or high-protein snack.

Cottage Cheese

Diet staple low-fat cottage cheese is an excellent protein source, with a half-cup of low-fat cottage cheese providing 14 grams of protein for only 81 calories.  Throw in some berries or your favorite fruit and it makes a terrific snack when you want to stay full between meals or can even be a satisfying meal all on its own.  This snack makes an excellent way to start your day.

Greek Yogurt

Greek yogurt, which is strained to remove whey, is thicker and creamier than regular yogurt, making it a healthful stand-alone snack, a great mixer for fresh fruit, cereal, or nuts, and a healthy swap for fattier dairy products such as sour cream or cream cheese. The yogurt’s power comes from its protein — Greek yogurt contains 15 to 20 grams of protein in a 6-ounce serving versus 9 grams in regular yogurt.  Add some berries for a yummy snack.

Eggs

Eggs have been getting a bad rap for their cholesterol content. Now the American Heart Association has come around and acknowledged that the benefits of eggs might outweigh the cholesterol risks when eaten in moderation (less than six whole eggs per week). One large egg contains 6 grams of protein and only 70 calories. If you’re concerned about cholesterol, many egg substitutes on the market offer lower-cholesterol alternatives that still pack a protein punch.

Keep a bowl or hard-boiled eggs in your home fridge for an instant healthy snack.

Tofu

Tofu or soy bean curd is another excellent high-protein meal base and source of healthy fats and nutrients. Because it absorbs flavors so well and can be cut into cubes, strips, or chunks, it can be prepared in a variety of ways. Some research has shown that consuming soy can reduce risk of breast or prostate cancer, thanks to its high levels of phytoestrogens, though that link is still being studied.

Edamame

Edamame (young soybeans sold in pods and or shelled) contain about 36 percent protein, which is 86 percent higher than mature soybeans. Edamame’s low oil content, combined with its high protein content, makes this vegetable very popular with health-conscious people who want a low-fat, protein-rich snack. Vegetarians and vegans who want a high protein food will find that edamame’s protein is complete, which means it contains all nine essential amino acids the human body needs

Lentils

As vegans and vegetarians know, lentils pack a powerful punch of protein, fiber, and minerals while containing comparatively few calories and almost no fat. A cup of cooked lentils offers 22 grams of protein, about 300 calories, and less than 1 gram of fat. Lentils are also relatively quick to prepare for a meal or snack, and because they soak up the flavors of whatever they’re cooked with, they can make a tasty base for many dishes.

Nut Butter

Chances are, you loved peanut butter as a kid, but you may have shied away from this traditional treat as an adult because of concerns about fat. Peanut, almond, cashew and other nut butters are high-protein foods, with about two tablespoons providing 7 grams of protein. And though nut butter does contain fat and saturated fat, it can be part of a healthy diet when eaten in small amounts. Just remember not to slather it on crackers — instead, spread it on carrot or celery sticks for healthy snacking.

Nuts

Whether you go for cashews, walnuts, pistachios or any of the other varieties, whole, raw nuts are a healthy high-protein snack choice. If you’re concerned about calories, limit your nut intake to a handful or two, and remember that though nuts are high in fat, it’s healthy monounsaturated fat, which doesn’t clog arteries and is an essential part of a healthy diet. Plus, nuts are high in fiber, which when paired with their protein content, keeps you feeling full longer.

It doesn’t matter which nut you go nuts for — they all have health benefits — but research consistently indicates that almonds might be the best of the bunch. Numerous studies have found that almonds can help lower levels of harmful LDL cholesterol. They are also extremely high in fiber, vitamins, and minerals, and have been shown to help manage weight.

Posted in blog, food tips, recipes, snacks

Delicious doctor-designed meals delivered to your door!


While it may be fun to put on an apron and whip up a fancy recipe, most of us don’t have time to do that every day. That’s why I partnered with bistroMD, because their meals honor a woman’s specific metabolic rate, they are doctor designed, as well as chef-prepared. What’s better? These gourmet meals are conveniently delivered right to your door.

At bistroMD it’s not about eating less, but about eating better. Food works as medicine to correct metabolic issues which make losing weight difficult and gaining weight easy.

The meals consist of a nutritious balance of lean, adequate protein, complex carbohydrates and healthy fats that are Eat Like a Woman® approved.

What I love about bistroMD is they are not a fad diet and their meals are whole and complete, and do not require additional shopping, cooking, or calorie counting. In today’s modern world, bistroMD is a woman’s health and time solution.

If you thought you couldn’t eat Buckwheat Berry Pancakes for breakfast, think again! The Pork Tenderloin with Plum Sauce is another favorite of mine.

ORDER TODAY and get our community discount!  Click on the image, you are going to LOVE IT!

Posted in food tips, women's health Tagged ,

The Truth About Cinnamon

We all enjoy a dash of cinnamon in a hot cocoa or on a yummy snickerdoodle, but is it time we start adding it to more delicious recipes? Yes. 

Cinnamon has incredible benefits for women!

Not only does it have anti-inflammatory agents, but it also helps fight fat storage. Women need that since our fat cells are FIVE TIMES the size of our male counterparts’. The spice is also a great source of fiber for digestion, and it’s rich in calcium for to help keep our bones healthy. So swap out some sugar for some delicious cinnamon.

If you need some recipe ideas to add cinnamon to your diet, try acorn squash for a healthy side dish or cinnamon oranges for a quick, delicious dessert!

To learn more about foods that are particularly good for us gals, check out my new book, Eat Like A Woman. Stop dieting and learn how to enjoy food (and don’t worry, there’s always room for dessert)!

I want to hear from you! Do you have a great cinnamon recipe? Send it to me at staness@eatlikeawoman.com.

Posted in blog, food tips, recipes, women's health Tagged

Win 5 days of food from bistroMD!

Eat Like a Woman® is proud to share bistroMD with you. They are consistently ranked number one in diet delivery, and have been named the Best Meal Delivery Diet of 2013 by the independent review site DietsInReview.com. It is their passion to provide gourmet meals in the comfort and convenience of your own home.

In honor of the Eat Like a Woman® book release, bistroMD is sharing a week of ELAW-approved meals!

One lucky woman will receive the bistroMD 5-Day Program (value $150+). This includes 5 breakfasts, 5 lunches, and 5 dinners– all scientifically designed for you! Registered Dieticians at bistroMD will help you plan the best handmade meals for you. What’s better? The meals are delivered to your door.

Enter to win below!

Here is a delicious sample day!

Breakfast: Buckwheat Berry Pancakes

Pancakes and Canadian bacon for breakfast? Yes, please!

 

 

 

Lunch: Pork Tenderloin with Asian Plum Sauce

This plum sauce is to die for! The tender pork is served with yummy noodles and edamame.

 

 

 

Dinner: Grilled Chicken with Roasted Red Pepper Sauce

This plum sauce is to die for! The chicken is beautifully seasoned and served with homemade red pepper sauce. Mixed veggies and cauliflower puree on the side!

P.S. bistroMD meals contain no added fillers or MSG!

 

So what are you waiting for?

Enter to win via Rafflecopter!

a Rafflecopter giveaway

Sweepstakes ends April 28, 2014. See official rules here.

Posted in contests, food tips

Eat Like a Woman with bistroMD

Welcome to the Eat Like a Woman program,

Today the modern woman is busy, so I partnered with bistroMD because their meals honor a woman’s specific metabolic rate and they are doctor designed, as well as chef-prepared and conveniently delivered right to your door.

At bistroMD it’s not about eating less, but about eating better. Food works as medicine to correct metabolic issues which make losing weight difficult and gaining weight easy.

The meals consist of a nutritious balance of lean, adequate protein, complex carbohydrates and healthy fats that are Eat Like a Woman® approved.

I am so excited that bistroMD has given the Eat Like a Woman® community a special discount, so you can get started today. Visit www.bistroMD.com and enter my exclusive code ELAW50 to receive $50 off your first order.*

What I love about bistroMD is they are not a fad diet and their meals are whole and complete, and do not require additional shopping, cooking, or calorie counting. In today’s modern world, bistroMD is a woman’s health and time solution.

Be WELL, and if you are a woman…eat like a woman.

Staness Jonekos
Women’s Health & Empowerment Advocate
Author, Eat Like a Woman®

*New members only. Does not include shipping and cannot be combined with any other offers.
Posted in food tips

Food Tip

The Eat Like a Woman program loves carbs!

Carbs help manage neurotransmitter health increasing serotonin levels so you feel good.  They also give us fuel for our busy day.

Eat Like a Woman carbs include whole grains, sweet potatoes, yams, brown rice, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

If you have a naughty carb, enjoy it with some protein to balance the glycemic load.  It’s not the end of the world, it’s all about balance – just like a woman’s life!

 

Posted in food tips

Menopause Makeover High-Protein Snacks

 

Eating high-protein snacks can help you lose weight.

By Staness Jonekos, Co-author The Menopause Makeover

A recent study published in the Journal of the American Medical Association shows that skipping high-protein foods may lead to overeating and is often one of the biggest causes of excess weight gain especially during the menopause years.

Take away the water in your body and about 75 percent of your weight is protein. This chemical family is found throughout the body – in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood.

Protein is also called the building blocks for the body.  The body needs protein to build new muscles, cartilage, skin and blood.  It is also needed in order for the body to make hormones, enzyme and many other necessary cells.

 

Protein prevents loss of muscle mass and strength.

Protein increases satiety (the feeling of being satisfied) more than carbohydrates or fats. Animal protein makes you feel full longer than plant protein.

Incorporate these high-protein snacks for your Menopause Makeover.

 


Turkey

When you’re going for lean protein, low-calorie turkey is one of my favorite choices.   Three ounces of turkey provides a whopping 25 grams of protein for only 140 calories. Deli slices can be high in sodium, so roast a small turkey for dinner and using the leftover slices as nutritious snacks.

Protein Shakes

Homemade protein shakes can be a delicious way to add protein to your diet.  Combine protein powder with nonfat milk or almond milk or low-fat soy milk, then add frozen fruit (blueberries rock in protein shakes), ½ banana for creamy texture, ½ tablespoon of flaxseed (or flaxseed oil), ½ tablespoon of honey, and you have a healthy meal replacement or high-protein snack. When you control the ingredients you skip the added sugar that often comes with store-bought protein bars and shakes.


Cottage Cheese

Diet staple low-fat cottage cheese is an excellent protein source, with a half-cup of low-fat cottage cheese providing 14 grams of protein for only 81 calories.  Throw in some berries or your favorite fruit and it makes a terrific snack when you want to stay full between meals or can even be a satisfying meal all on its own.  This snack makes an excellent way to start your day.

Greek Yogurt

Greek yogurt, which is strained to remove whey, is thicker and creamier than regular yogurt, making it a healthful stand-alone snack, a great mixer for fresh fruit, cereal, or nuts, and a healthy swap for fattier dairy products such as sour cream or cream cheese. The yogurt’s power comes from its protein — Greek yogurt contains 15 to 20 grams of protein in a 6-ounce serving versus 9 grams in regular yogurt.  Add some berries for a yummy snack.

Eggs

Eggs have been getting a bad rap for their cholesterol content. Now the American Heart Association has come around and acknowledged that the benefits of eggs might outweigh the cholesterol risks when eaten in moderation (less than six whole eggs per week). One large egg contains 6 grams of protein and only 70 calories. If you’re concerned about cholesterol, many egg substitutes on the market offer lower-cholesterol alternatives that still pack a protein punch.

Keep a bowl or hard-boiled eggs in your home fridge for an instant healthy snack.

Tofu

Tofu or soy bean curd is another excellent high-protein meal base and source of healthy fats and nutrients. Because it absorbs flavors so well and can be cut into cubes, strips, or chunks, it can be prepared in a variety of ways. Some research has shown that consuming soy can reduce risk of breast or prostate cancer, thanks to its high levels of phytoestrogens, though that link is still being studied.


Edamame

 

Edamame (young soybeans sold in pods and or shelled) contain about 36 percent protein, which is 86 percent higher than mature soybeans. Edamame’s low oil content, combined with its high protein content, makes this vegetable very popular with health-conscious people who want a low-fat, protein-rich snack. Vegetarians and vegans who want a high protein food will find that edamame’s protein is complete, which means it contains all nine essential amino acids the human body needs


Lentils

As vegans and vegetarians know, lentils pack a powerful punch of protein, fiber, and minerals while containing comparatively few calories and almost no fat. A cup of cooked lentils offers 22 grams of protein, about 300 calories, and less than 1 gram of fat. Lentils are also relatively quick to prepare for a meal or snack, and because they soak up the flavors of whatever they’re cooked with, they can make a tasty base for many dishes.


Nut Butter

Chances are, you loved peanut butter as a kid, but you may have shied away from this traditional treat as an adult because of concerns about fat. Peanut, almond, cashew and other nut butters are high-protein foods, with about two tablespoons providing 7 grams of protein. And though nut butter does contain fat and saturated fat, it can be part of a healthy diet when eaten in small amounts. Just remember not to slather it on crackers — instead, spread it on carrot or celery sticks for healthy snacking.

Nuts

Whether you go for cashews, walnuts, pistachios or any of the other varieties, whole, raw nuts are a healthy high-protein snack choice. If you’re concerned about calories, limit your nut intake to a handful or two, and remember that though nuts are high in fat, it’s healthy monounsaturated fat, which doesn’t clog arteries and is an essential part of a healthy diet. Plus, nuts are high in fiber, which when paired with their protein content, keeps you feeling full longer.

It doesn’t matter which nut you go nuts for — they all have health benefits — but research consistently indicates that almonds might be the best of the bunch. Numerous studies have found that almonds can help lower levels of harmful LDL cholesterol. They are also extremely high in fiber, vitamins, and minerals, and have been shown to help manage weight.

Posted in food tips

Conquer Menopausal Belly Fat

By Staness Jonekos

Co-Author, The Menopause Makeover

Most women will agree that going through “the change” can pack on the pounds.

According to the North American Menopause Society, more than 70% of women ages 55 to 75, and 65% of women ages 45 to 55 are overweight (BMI greater than 25).  More than 40% are obese (BMI greater or equal to 30). With the average age of natural menopause in the Western world being 51, it is no surprise many blame the menopause transition on weight gain and extra belly fat.

What causes weight gain and that unwanted belly fat during these years?  Until recently there was no scientific evidence that menopause was the culprit for your increased waist size.  But now there is some evidence that menopause may be related to changes in body composition and fat distribution.  Several studies have shown that menopause is associated with increased fat in the abdominal region as well as decreased lean body mass, independent of age.

While the jury is out deciding if menopause is guilty, aging and lifestyle are mostly responsible.  Lean body mass decreases with age, and burning fewer calories through less activity increase fat mass and weight gain.

Not getting enough sleep, whether suffering from stress or night sweats, can cause changes in serum leptin and ghrelin levels increasing your appetite.   68,000 women studied in the Nurses’ Health Study found that women who slept five hour or less gained 2.5 pounds.  Women sleeping six hours gained 1.6 pounds.  61% of peri- and postmenopausal women report suffering from insomnia. If you are suffering from night sweats affecting your sleep, discuss treatment management options with your healthcare provider. The optimal amount of sleep varies from person to person, but 6 to 9 hours of sleep is a good rule of thumb.

The good news? Mid-life belly fat can be managed!  Making lifestyle adjustments can put you in the healthy BMI category (18.5 to 24.9).

  • Eat lean proteins, low to medium glycemic carbohydrates and healthy fats, combined with exercise most days of the week for 30 to 60 minutes can do the trick.
  • Limit your intake of saturated and trans fat and cholesterol.
  • Adjust your portion sizes.
  • Do not over consume beverages with sugars and caffeine.
  • Consume alcohol in moderation – some research has shown that red wine can have health benefits.
  • Decrease salt and processed foods.
  • Stop smoking.
  • When you dine out, take half home for lunch tomorrow.

These are all good common-sense strategies that work for everyone, but they are non-negotiable for menopausal women.  It takes commitment and effort to make lasting change.  If you do the work, you will maintain a healthy weight and manage that unwanted belly fat.

This is also an important time to work closely with your healthcare provider.  Increased weight and belly fat can increase your risk of getting type 2 diabetes, CVD, stroke, hypertension, and some cancers.

It is important to set realistic goals.  If you expect to look like your 20s, you may be disappointed. With a loss of skin tone and muscle mass from aging you just won’t look that same naked, but you are not alone.  Men too suffer from similar aging frustrations.

Focus on health, and you will feel happier about your body.

Posted in food tips

Weight Loss Tip

Fiber can help you lose those unwanted menopausal pounds – it was my secret weapon to weight loss!

Fiber is the part of plants that cannot be digested. When you eat fiber, it passes through your body virtually unchanged.

Benefits of fiber

  • Helps keep your bowel movements regular and stools soft
  • Moves FAT through your digetive system more quickly – an added benefit in the battle against medsection belly fat
  • Can help you lose weight
  • Leaves you feeling full longer
  • Keeps your blood sugar on an even keel
  • Can help transport bad cholesterol out of your body
  • Can help reduce the risk of certain diseases (heart disease, diabetes)

Sources of Fiber


Apples, strawberries, blueberries, pears, cucumbers (not pickles too salty),celery, tomatoes, oatmeal, oat bran, lentils, beans, zucchini, brown rice, barley, Brussel sprouts, cauliflower, beets, couscous , whole-wheat breads and cereals, seeds.

The USDA recommends that you get at least 25 grams of fiber a day, but most of us consume less than 10 grams per day. Try to include some fiber at every meal, and make fruits and veggies part of your daily snacks.

Enjoy fiber daily!

Posted in food tips

Is drinking coffee making you fat?

 

Used over the long term, caffiene actually reduces your metabolism. You come to need increasing amounts of caffiene just to stay alert. The slower metabolism actually causes you to gain weight on less food.

It raises cortisol levels in the body. Cortisol is a hormone that is responsible for fat storage in the body.

It causes your blood sugar to spike. Then after the caffeine begins to wear off your blood sugar plummets. This causes you to crave sugar. In other words you think your hungry when you’re really not. This is obviously counterproductive to your weight loss goal. Have you ever noticed you crave carbohydrates after a cup of coffee. This is why. Your body is tring to get you to eat some carbohydrates to get your blood sugar back to where it should be.

The end result of caffeine is really fatigue. After caffeine wears off you are tired. Then you have more caffeine. Then you are tired. By the end of the day most people who drink coffee are exhausted and they dont know why. This fatigue makes it difficult to exercise which is a one of the most important ways we should be getting our energy.

Coffee not only is proven in women to add fat to the body, it has also been proven in studies that people who drink coffee sleep much less.

Also, many of us use creamers and/or sugar = more calories.

Coffee will dehydrate you. Depending on your intake of coffee, you may be ruining all that extra water you have been drinking to reduce your body storing water.

People who drink too much coffee may have some stomach problems. The caffeine irrates the lining of the stomach as it has a heavy acidic content.

Caffeine may also cause the body to lose calcium, and that can lead to bone loss over time.

Drink one cup or less of caffeine a day and enjoy lots of fresh water!

Posted in food tips

Poppy Seed Crusted Salmon

By Catherine S. Katz, Ph.D

Catherine developed the recipes and meal plan for The Flavor Full Diet

She also contributes to ABetterBagOfGroceries.com

This simply delicious recipe is high in protein, low in glycemic carbs, and rich in healthy fats– a perfect fit for The Menopause Makeover!

Serves 4

4 salmon filets* (about 1 ½ lbs-wild Alaskan preferably)
2 egg whites
12 TLC Kashi® TLC 7-grain crackers
2 Tbsp poppy seeds
¼ tsp salt
fresh ground pepper to taste
2 Tbsp olive oil

Directions

1. Rinse and dry the salmon filets and set aside.
2. Whisk egg whites with a fork in a wide shallow dish and set aside.
3. Place the Kashi crackers in a coffee grinder or mini food processor and grind finely.
4. Combine the finely ground Kashi® crackers, poppy seeds, salt and pepper on flat plate and set aside.
5. Dip salmon filets, one at a time, first in the egg whites then in the poppy crumbs, making sure to coat both sides well. Repeat with all the filets
6. Heat olive oil in a large non stick pan that can hold all 4 filets and sear the filets over medium high heat for 2-3 minutes on each side to brown.

Per serving: 393 calories; 22 g fat (3 g sat fat); 42 g protein, 6 g carbohydrate; 1 grams fiber; 107 mg cholesterol; 298 mg sodium

Posted in food tips

Fatigue-Fighting Foods

iStock_000000501044XSmall Fatigue-Fighting Foods
7 Helpful Tips for Sustaining Energy Throughout the Day

Article provided by Clevland Clinic’s Speaking of Women’s Health

When our bodies crave a “pick-me-up,” we typically choose sugar or caffeine. True, they boost our energy levels, fast. But they don’t have staying power.

Our bodies break all foods down into simple sugars for energy, whether they are highly refined carbs, complex carbs, proteins or fats. Highly processed foods, such as white bread, candy and desserts, are absorbed and digested so quickly that they spike our blood sugar levels, which then plummet.

So we feel a burst of energy followed by a crash. This typically sends us looking for another energy boost (typically more sugar). When this cycle continues, we become fatigued, can’t concentrate, lose our “oomph” and may get headaches. Fortunately, following a few key rules can stop this blood sugar roller-coaster ride and give us sustained energy:

  1. Never skip breakfast. Research shows that people who eat breakfast perform better at tasks, eat fewer overall calories and miss fewer days of work and school than those who don’t.
  2. Don’t overdo the caffeine. A daily cup or two of java is fine. Going overboard sets you up for fatigue later in the day.
  3. Avoid highly refined carbohydrates and seek out fiber. Carbohydrates provide us with much-needed energy, but choosing highly refined carbs over whole grains creates a blood sugar roller-coaster.
  4. Add a small amount of lean protein to meals and snacks. Protein takes longer to digest and absorb. When eaten with a carbohydrate, it slows the release of sugar into the bloodstream, sustaining energy.
  5. Choose small, frequent meals to fuel your day. Remember not to skip meals. Your energy levels can fall so low that you’ll overeat at the next meal or graze on unhealthy snacks.
  6. Get adequate sleep. Most of us need at least seven to eight hours to avoid fatigue, bolster immune defenses and perform at our best.
  7. Engage in regular physical activity. Exercise actually boosts energy levels, especially when done regularly. It can also help us sleep better.
Posted in food tips

How much water should you consume?

iStock_000008294027XSmall Two thirds of our body weight is water.  Blood is 83 percent water, muscles 75 percent, bone 22 percent and the brain 74 percent… water is obviously good for you. Without water you would dehydrate, and your vital organs would shut down.  Water is a necessity for life.  Water is the most important molecule, second to oxygen, to live.

Benefits of drinking water:

·     Keeps skin healthy and radiant.

·     Helps regulate body temperature.

·     Transports nutrients to your organs.

·     Removes waste.

·     Maintains overall health.

How much water do you need to consume?

There is no one water consumption formula that works for everyone.  The Institute of Medicine advises that women consume 9 cups (2.2 liters) of total beverages per day.

Your Personal Water Needs Depend On Many Factors:

  • For every 20 minutes of exercise you do each day, drink 8 ounces of water.
  • Hot or humid weather can increase sweating, increasing your fluid retention.
  • If you are ill, suffering from a fever, vomiting or diarrhea causing a loss of fluids, drink more water.
  • If you drink alcohol, add an equal amount of water.  For example, 6 ounces of wine should be matched with 6 ounces of water consumption.
  • Bottom line: hydrate based on your needs.

On average, 80% of your body’s water comes from drinking water and beverage sources, and 20% of water comes from food sources.  Many women consume coffee, tea,and sodas, thinking it is a source for water.

Although it is made mostly with water, nothing can replace the enormous benefits of pure water.

Limit yourself to no more than two three-ounce cups of caffeine (coffee,tea, soda) per day.

If you are on blood pressure medication such as diuretics, or have a history of heart problems or swelling in your legs, you may need to adjust your fluid intake, so discuss this with your health care provider!

Posted in food tips, tips

Submit Your Favorite Recipe

RECIPEsmall200illustrationSubmit your favorite recipe!

Rules: Your recipe must honor The Menopause Makeover Food Pyramid guidelines:

35% of calories from Lean Protein

40% of calories from Low glycemic carbs

35% of calories from Healthy Fats

Email Staness@MenopauseMakeover.com and submit your recipe.

If your recipe is Menopause Makeover approved, it will be posted for other women to enjoy.

You may submit a recipe and/or a menu.

Once you submit your recipe you will automatically be entered to win a FREE one hour personal Menopause Makeover consultation with Staness.

The winner will be randomly selected and announced August 1, 2010.

Inspire others with your delicious Menopause Makeover Approved healthy dish!

EMAIL your recipe today.

Staness@MenopauseMakeover.com

Posted in food tips, recipes

The Thermic Effect of Food

iStock_000003323578XSmallWhen you follow the Menopause Makeover Food Pyramid, you will be using the thermic effect of food to help burn off that stubborn menopause belly fat. The thermic effect of food is the amount of energy it takes your body to digest food.

Thermic Effect for:

Proteins: About 30%
Carbohydrates: About 20%
Fats: About 3%

Your body is using more energy to digest protein, helping you speed up your metabolism. A higher metabolism is your secret weapon to weight loss and good health. Knowing what foods speed up your metabolism can help you lose weight and burn belly fat.

Posted in food tips, tips

Are you counting calories or nutritional value?

meno-nutrition copySMALLCounting calories helped me conquer the menopause bulge! Thanks to Dr. David Katz, director and co-founder of the Yale Prevention Research Center who created a nutritional scoring system called NuVal, I was able to watch calories and eat nutritious foods!

Dr. Katz, nutrition columnist to “O” Magazine and medical contributor for ABC News, created NuVal to make your life easier when making food selections. If you ask yourself “what are the healthiest breads, snack bars, cereals, and pastas,” then Dr. Katz has a solution for you.

Should you buy wheat or oatmeal bread? Are pretzels more nutritious than tortilla chips? These are the decisions that NuVal scores can help you make – in seconds – as you’re walking down the supermarket aisle. NuVal is currently in use in more than 525 supermarkets in 18 states. Click here for grocery store locations.

The Nuval Scoring System assigns the healthiness score to various food items on a scale from 1 to 100. The scale uses criteria like vitamins, minerals, antioxidants and healthy omega three fat content in the rating. Also, the system takes into account the sugar and cholesterol content of the food.

The Menopause Makeover supports good nutrition, and the NuVal scoring system can make your life easier when making food choices. Do you know the healthiest breads or salty snacks? You may be surprised. Click here for the scores of your favorite foods.

Recently, The American College of Preventive Medicine (ACPM), a leading organization of some of the country’s top physicians committed to preventing disease and promoting health, has officially endorsed the NuVal Nutritional Scoring System as an easy and effective way to help consumers learn about the foods they buy.

“When we created NuVal, our primary goal was to address the public health crisis related to food choices, including obesity and diabetes, with a simple solution that was accessible to everyone,” Dr. Katz said. “We feel we have created that in NuVal and are delighted to gain the acceptance of an organization that shares our passion for health promotion.”

It is never too late to improve your health with good nutrition.

NuVal takes all the guesswork out of identifying truly more nutritious food. When you are battling the menopause bulge, good nutrition is the ticket to good health.

NuVal is Menopause Makeover approved!

Posted in food tips

Menopause Makeover approved recipes from Hungry Girl!

When it comes to food, I have a confession – I LOVE Hungry Girl. Hungry Girl says, “I’m not a nutritionist, I’m just hungry.” Sound familiar? Lisa Lillien, aka Hungry Girl, struggled with weight issues most of her life and over the years accumulated tons of diet and food tips. After getting her weight under control she dedicated her time to finding ways to eating super delicious foods using yummy recipes supported with nutritional information that keep your taste buds happy and calorie intake reasonable. Lisa considers herself a “foodologist,” an educated eater and committed to real-world food survival strategies. Lisa is a real gal struggling with the same food issues most of us struggle with everyday.

Of course Lisa is way younger than I am and nowhere near menopause, but I love her recipes and they work with the 8-step, 12-week Menopause Makeover program.

51vWMTVg53L._SL160_PIsitb-sticker-arrow-dp,TopRight,12,-18_SH30_OU01_AA115_ 1 I want to share two of my favorite Hungry Girl recipes from Lisa’s latest book, Hungry Girl: 200 under 200: 200 Recipes under 200 Calories. Both recipes are less than 200 calories, made by using lean protein choices, they are easy to make, and honor The Menopause Makeover Food Pyramid. Eating five to six mini-meals a day keeps your feeling full and can help speed up your metabolism – a good thing when you are fighting the ever-expanding waistline dilemma during menopause. Healthy eating should be a lifestyle during menopause and beyond! Click here to find out if you are at a healthy weight.

SouthwesternOvenBakedOmelette_LRG_thumbStart your day off
El Ginormo Oven-Baked Southwest Omelette
Makes 4 servings

Ingredients
2½ cups fat-free liquid egg substitute
½ cup fat-free milk
½ cup shredded reduced-fat cheese blend (look for one with Cheddar and Monterey Jack)
½ cup chopped red bell pepper
½ cup chopped onion
½ cup canned black beans, rinsed and drained
½ cup canned sweet corn, drained
¼ cup canned diced green chilies
1 tablespoon minced garlic
1 teaspoon cumin
½ teaspoon dry taco seasoning mix
Optional toppings: salsa, fat-free sour cream, chopped scallions

Directions
Preheat oven to 375 degrees.

Line a deep, round casserole dish (about 9 inches wide) with aluminum foil. Spray lightly with nonstick spray, making sure to coat the sides as well as the bottom.

In a large bowl, combine egg substitute, milk, cumin, and taco seasoning. Whisk mixture for 1 minute, until mixed thoroughly.

Add all of the other ingredients and mix well. Carefully transfer egg mixture to the casserole dish.

Bake in the oven for 60 to 70 minutes, until the top has puffed and the center is firm. Allow to cool slightly before cutting.

Cut into four slices. If you like, finish off with the optional toppings – we highly recommend ‘em!

Nutritional information per serving (1/4 of recipe)
188 calories
22g protein
2.5g fiber
17g carbs
3g fat

ChickenFajitaPita_LRG_thumbThis next recipe is delicious for lunch
Chicken Fajita Pita
1 serving, entire recipe

Ingredients
3 ounces raw boneless skinless lean chicken breast, cut into strips
One-half whole-wheat or high-fiber pita
¼ cup sliced green bell pepper
¼ cup sliced onions
1 small lettuce leaf
1 teaspoon dry fajita seasoning mix
Optional toppings: salsa, fat-free sour cream

Directions
In a small bowl, combine fajita seasoning with 1 tablespoon water, until mixed well.

Add chicken, green pepper, and onions to the bowl, and stir to coat evenly with seasoning mixture. Place bowl in the fridge to marinate for at least 30 minutes.

Once marinated, bring a medium pan sprayed with nonstick spray to medium-high heat. Add contents of bowl, including any excess marinade, to the pan. Sauté until chicken is cooked through, stirring frequently, 5 to 7 minutes.

Place lettuce leaf inside the pita, and then fill pita with chicken-and-veggie mixture. Add some salsa and/or fat-free sour cream, if you like.

Nutritional information per serving (entire recipe)
180 calories
22.5g protein
3.5g fiber
18.5g carbs
1.5g fat

I have been enjoying Hungry Girl’s newsletters for the past three years. I’m excited to share Hungry Girl with YOU! You can subscribe to Hungry Girl’s daily newsletter and get news, food finds, recipes, and real-world survival strategies. It’s great waking up to her daily emails.

Enjoy these Menopause Makeover approved Hungry Girl recipes!

Posted in food tips

Yummy Recipes, Menopause Makeover APPROVED!

Featured Guest Chef, Dana Slatkin

Recipe #1: Roasted Halibut with Fennel-Tomato Sauce
Recipe #2: Asparagus Egg White Omelet

After two years listing my personal favorite recipes honoring The Menopause Makeover food pyramid, I am thrilled to dedicate this section to guest chefs and their favorite recipes, entertaining ideas, and healthy cooking tips. Our first featured guest is Dana Slaktin, chef of the famous Shutters on the Beach Hotel in Santa Monica, California, and author of The Summertime Anytime Cookbook.

Dana gradated from the Culinary Institute of America, and has worked in acclaimed kitchens in France and New York. She launched the Beverly Hills Farmer’s Market and has her own line of food products. Successfully combining elegance with delicious easy-to-prepare dishes that are healthy, Dana lives in Los Angeles with her husband and three gorgeous children.

Dana Slatkin’s cookbook, The Summertime Anytime Cookbook, can be purchased at The Menopause Makeover Store, click here.

Check out Dana’s website: www.DanaSlatkin.com

Recipe #1: Dana’s roasted halibut with fennel-tomato sauce recipe is easy to make and absolutely delicious. This roasted halibut recipe is high in protein, and low in fat. Serve with steamed greens and you have a perfectly balanced meal that is low in calories that will honor your Menopause Makeover.

Roasted Halibut with Fennel-Tomato Sauce
This dish satisfies a protein craving without leaving you lethargic, even on the steamiest night. Don’t be deterred by the long list of ingredients. Once they have been assembled, they can be left simmering on the stove while you relax or prepare the rest of the meal. Toasting the spices for a few minutes in a dry pan over medium heat will intensify their flavors. The result is an alluring light sauce that complements any white-fleshed fish.

Serves 8

1/4 cup extra-virgin olive oil, plus a small amount for cooking the fish
1 medium yellow onion, sliced
3 stalks celery, chopped
2 medium leeks, chopped
8 garlic cloves, minced
1 small fennel bulb with greens, chopped
4 pounds ripe plum tomatoes (about 14), seeded and chopped
1 tablespoon fennel seeds, toasted
1 tablespoon mustard seeds, toasted
2 bay leaves
Pinch of red pepper flakes
3 star anise, optional
2 cups white wine
2 cups low-sodium chicken or vegetable broth
Kosher salt and freshly ground pepper
8 tablespoons (1 stick) unsalted butter, chilled and cut into small cubes
8 (6 to 8-ounce) skinless halibut fillets (preferably thick)

1. Prepare the fennel-tomato sauce: In a large saucepan, heat the olive oil over medium heat. Add the onion, celery, leeks, and garlic and cook until softened, about 10 minutes. Add the fennel bulb and greens and sauté until wilted, a few more minutes. Add the tomatoes, fennel seeds, mustard seeds, bay leaves, red pepper flakes, and star anise. Add the wine and enough broth to cover. Bring to a boil, reduce the heat, and simmer uncovered for about 45 minutes until slightly thickened. Strain through a fine- mesh sieve into another saucepan, season to taste with salt and pepper, and set aside. The sauce can be made up to this point and refrigerated overnight.

2. Preheat the oven to 350′F.

3. Season both sides of the fish with salt and pepper. In a large ovenproof sauté pan, heat a thin film of olive oil over medium-high heat until very hot. Cook the fish until nicely browned on one side, about 4 minutes. Transfer the pan to the oven and roast for 4 to 5 more minutes, until fish is opaque at the thickest part (test with the tip of a knife).

4. Return the sauce to a simmer. Whisk in the cubes of butter, one at a time, until incorporated.

5. Ladle a generous amount of sauce into warm serving bowls; gently place the fish on top, and serve.

Recipe #2: Another fabulous favorite from Dana’s cookbook, Asparagus Egg White Omelet, will kick the day off with a low calorie, high protein blast leaving you feeling full for hours!

Asparagus Egg White Omelet

The trick to making an omelet look like the professionals do is a well-oiled pan and adequately whipped egg whites. Add some diced vegetables from last night’s dinner or your favorite cheese for extra kick. Serve it with fresh fruit, breakfast potatoes or a simple mixed green salad.

Makes 2 omelets

4 tablespoons extra-virgin olive oil
6 asparagus spears, tough ends trimmed, cut into 1/4-inch pieces
Kosher salt and freshly ground black pepper
8 large egg whites
2 tablespoons chopped chives

1. In a small nonstick pan, heat 2 tablespoons of the oil over medium heat. Add the asparagus and cook, tossing gently, until tender but still crunchy. Season with salt and pepper and set aside.

2. In a medium bowl, beat the egg whites with a fork until frothy. Add the chives and season the mixture generously with salt and pepper.

3. Using the same nonstick pan, heat 1 tablespoon of oil over medium-high heat. Pour half the egg-white mixture into the pan and, using a spatula, quickly draw the edges to the center so that the omelet cooks evenly. Reduce the heat and continue cooking until egg-whites are set but still creamy.

4. Spoon half of the asparagus in the center of the cooked egg-whites and leave on the heat for a half minute or so longer. Using a spatula, fold the omelet toward one edge of the pan, giving the pan a light tap to loosen the omelet. Slide the omelet onto a warm serving plate.

5. Repeat the process for the second omelet. Serve immediately.

Thank you Dana for sharing your elegant and yummy recipes!

hungrygirlLisa Lillien, founder of HungryGirl.com, will be our next guest “foodologist!” Lisa’s guilt-free recipes can be found in her upcoming book, 200 under 200. Yep, that’s 200 hundred recipes, under 200 calories! During the menopause transition, every calorie counts. Lisa is a hungry girl like the rest of us, but she has managed to create sinful recipes that are low calorie and tasty, so you can meet your food goals. Lisa’s new easy-to-use cookbook, 200 under 200, can be purchased at The Menopause Makeover Store, click here.

51svJGyrQNL._BO2,204,203,200_PIsitb-sticker-arrow-click,TopRight,35,-76_AA240_SH20_OU01_Check out Hungry Girl’s website and purchase her first book, Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World. Hungry-Girl.com

Posted in food tips
 

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