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How much sugar is too much

Posted on June 2, 2015 at 6:20 PM    
It is very important to make the distinction between added sugars and sugars that occur naturally in foods like fruits and vegetables.These are healthy foods that contain water, fiber and various micronutrients. The naturally occurring sugars are absolutely fine. However, added sugars are those that are added to foods. The most common added sugars are regular table sugar (sucrose) or high fructose corn syrup.
According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are:
Men: 150 calories per day (37.5 grams or 9 teaspoons).
Women: 100 calories per day (25 grams or 6 teaspoons).
On average 1 can of soda contains about 30 grams of sugar

Examples of Starchy vs Non Starchy Vegetables

Posted on May 20, 2015 at 4:40 PM    
Starchy vegetables include:  potatoes - including white/sweet, corn, carrots, peas and other root vegetables.
Non starchy vegetables include- spinach, broccoli, string beans, asparagus, peppers, cauliflower, mushrooms, cabbage, and lettuce.

How am I supposed to Eat 5-9 fruits/vegetables per day

Posted on May 20, 2015 at 4:35 PM    
First let's talk portion sizes of fruits and vegetables.  1/2 cup of vegetables is considered 1 serving.  For fruit, typically any fruit that is size of tennis ball is considered 1 serving.  1 cup Berries or 1 cup cubed melon is also considered 1 serving.  So if you have oatmeal in the morning with 1/2 cup blueberries and 1/2 banana, 2 cups of salad at lunch, fruit as snack, and 1-2 non starchy vegetables at dinner you ATE all your fruits and vegetables... GOOD JOB!

How do you know if you are drinking enough water

Posted on May 19, 2015 at 1:45 PM    
Typically you should aim to drink water in the amount that is equal to half your body weight in ounces. For example, if you weigh 150 pounds you should drink about 75 ounces of water or approximately 9 cups of water per day. However, if you drink caffeine. You should add an additional 1 cup of water for every cup of coffee you drink.

Fish Taco Recipe

Posted on March 17, 2015 at 6:05 PM    
4 - 6 ounce Mahi Mahi fillets
2 Tablespoon Tequila
2 Tablespoon lime juice
1 Tablespoon olive oil
1 Tablespoon chili powder
10 cilantro leaves
1/4 teaspoon salt
1/2 teaspoon pepper
4 whole wheat flour or brown rice (gluten free) tortillas
1.  In a small bowl combine tequila, lime juice, olive oil, chili powder, cilantro, salt & pepper and stir.  
2.  Place mahi mahi in a plastic container with the mixture above and allow to marinate for 1-2 hours.
3.  Spray non stick cooking spray or olive oil spray into large pan and heat on medium.
4.  Place marinated mahi mahi fillets onto heated pan and cook approximately 5 minutes on each side.  Turn heat to low, cover pan and cook for additional 5 minutes.
6.  Heat tortillas if desired. Place mahi mahi onto tortillas. Can add gaucamole, tomatoes, low fat sour cream and spinach as garnish/topping.

Healthy Recipe

Posted on March 2, 2015 at 8:55 PM    
Chicken with sun-dried tomatoes and artichokes
2 pounds of skinless/boneless organic chicken breasts
16 ounces of organic low-sodium chicken broth
*One small jar of sun-dried tomatoes
One can of quartered artichokes
Salt, pepper
Olive oil
Wondra or flour
Fresh spinach optional
1.    Pound chicken breast and slice and in half
2.    Heat 1 tablespoon of olive oil in large sauté pan on medium heat
3.    Sprinkle chicken breasts with a little salt and pepper
4.    Pan sear chicken breasts until lightly browned on both sides (about 5 min each side) and transfer chicken into baking dish
5.    Place chicken broth, sun-dried tomatoes and artichokes into sauté pan
6.    Heat for about five minutes
To thicken the chicken broth mixture:
In measuring cup mix 1 tablespoon of Wondra or flour with 2 tablespoons of cold water and slowly stir into the heated chicken broth mixture
7.    Transfer chicken broth mixture into chicken breast baking dish and bake on 350° for about 30 minutes
Serve over ½ cup whole-wheat pasta with a side of vegetables
Serving size: 6
Options: Add spinach to chicken broth mixture
*If using sun-dried tomatoes packed in oil drain oil first before adding to the chicken broth

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