Shari Duncan

Tag: Healthy Fats

Good Morning Power Muffins – With Blueberries, Oats, Flax and Pecans
Shari

by on Jan.29, 2012, under General Nutrition, Healthy Snacks, Recipes, Whey Protein Recipes

Good for you food with wholesome ingredients in  30 minutes.

These muffins use fresh, simple ingredients and pack a huge nutritional punch.   They are high in protein,  and contain a hearty blend of grains, fiber and healthy fats (from flax and nuts). Bake ahead for a terrific on-the-go  weekday breakfast or anytime healthy snack that provides lasting energy and satisfies.  Now you’re baking!

Preheat oven to 350 degrees.  Lightly grease muffin tins with non-stick spray (or coconut oil).   In large mixing bowl, combine dry ingredients:

  • 1 cup whole wheat flour
  • 1 cup oats
  • 2 scoops vanilla protein powder,

    Power Packed with fresh, hearty ingredients that satisfy.

  • 4 Tbsp Ground FlaxSeed
  • ½ cup chopped Pecans (or walnuts)
  • 1-2 Tbsp cinnamon
  • 1Tbsp baking powder
  • ½ tbsp baking soda
  • 4-5 packets of Truvia, or ~1-2 Tbsp Splenda brown sugar blend

In separate bowl combine wet ingredients:

  • 1 whole egg and 2 egg whites
  • ½ cup unsweetened applesauce (or diced up fresh apple)
  • 1 Tbsp Flax seed oil
  • ~ ½ – ¾ cup of Almond or Coconut milk (or lowfat milk)
  • Honey (to taste)

Combine wet with dry ingredients. Don’t over mix.  Fold in 1-1/2 cups of fresh or frozen blueberries and spoon into muffin tins.

Bake for 15-19 minutes or until center is cooked (toothpick comes out clean).  12 muffins.

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Is it Stew?, Chowder?, Bisque?… SHARI’s CRAB SOUP.
Shari

by on Jan.08, 2012, under Fish and Seafood, High Protein dishes, Recipes

Call it what you please…  A true treat your body (and taste buds) will love.

I just call it delicious.

I was in the mood for some crab bisque but traditional crab chowders and soups are loaded with saturated fats and calories from a combination of whole milk, canned creamed soups, butter and then more heavy cream.  With some very easy substitutions, I was able to prepare and enjoy a hearty, satisfying soup, without the excess calories.

The secret:  thicken the soup with a little corn and whole wheat flour!  And the best part: IT’S EASY TO DO and ready to eat in about 20 minutes.

I promise you will not miss all those calories and fat.

SHARI’S Tasty Crab Soup

  • 1 cup diced red potatoes (cooked), skin on.  (Use up leftovers or to save time, try Simply Potatoes)
  • 2 green onions, diced

    What?... a healthy "cream" based soup . You won't miss the calories and fat.

  • ½-3/4  cup creamed corn
  • 1 tbsp whole wheat flour
  • 1 tbsp olive oil
  • 1-2 tbsp butter
  • 2-2 ½ cups reduced fat milk
  • 1 cup chicken  broth
  • 1 tablespoon cooking sherry
  • Salt,  generous pepper (white and black), thyme
  • 16 oz lump crab meat
  • Hot Sauce (Optional)

Heat olive oil in a medium sauce pan.  Sauté diced potatoes and green onions until slightly browned over a med heat.  Add the flour, creamed corn and 1 tbsp of butter stirring constantly.  This will thicken and make a nice roux.  Reduce heat and gradually stir in the milk (1/2 cup at a time), the chicken broth, and spices.   Heat and stir,  to just before the point of boiling. Use a whisk if you prefer to prevent clumping and better blend the sauce.

Once all liquids have been added, stir in the crab meat and continue to stir.   Heat all the way through until hot, but not bubbly, stirring frequently.  Add sherry and hot sauce (if desired) just before serving.

I prefer my soup on the peppery side but adjust seasonings to your personal taste.

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The SKINNY on F A T S
Shari

by on Mar.30, 2010, under General HEALTH, General Nutrition, Supplementation, Weight Loss

You got to EAT FAT to LOSE FAT!

Dietary fats supply the body with the most stable sources of energy fuel and since they contain more calories per gram than protein & carbs they burn more slowly making you feel fuller longer.  When you cut out fat, you replace the calories with faster burning carbohydrates which not only make you feel hungrier sooner, the “wrong” carbs  will play havoc with your glucose (blood sugar) levels.

Fat cells are necessary for hormone regulation, storing energy, and providing cushioning for our internal organs. The problem is not in the presence of fat but the amount. The U.S. Department of Agriculture’s Dietary Guidelines recommend that adults get 20%-35% of their calories from fats. At a minimum, we need at least 10% of our calories to come from fat. The key is to understand which fats are healthy and which are not so you can begin losing weight safely and successfully.

Healthy Fats in Foods:

The healthy fats are the mono-unsaturated and polyunsaturated. The fats to avoid are trans fats and saturated fats as they put your body at risk for many diseases. To help you distinguish the “good” from the “bad, remember that saturated fats are solid at room temperature.

Fats to eat each and everyday...

Fats to eat each and everyday...

  • Monounsaturated fats are found in avocados, peanuts, natural peanut butter, olives and olive oil (extra virgin).

  • Polyunsaturated fats are found in fish, walnuts, pecans, almonds, soybean oil, sunflower oil etc

Omega-3 Fats:  the body does not manufacture Omega 3 fats, which means we must consume them either in the foods we eat or with supplementation.  Omega 3’s burn fat by helping the body respond to a hormone called Leptin which tells the brain to suppress the appetite, increases thyroid output – which in turn increases metabolism   Food sources for Omega-3 are: Salmon, tuna, herring, sardines, flaxseed, pecans, walnuts and hazelnuts.

Omega 3’s are also known to boost brainpower, ward off depression and decrease inflammation.

Other Good Omega-3 sources

  • ground flaxseed
  • oils (like flaxseed oil, linseed oil, canola oil, walnut oil, wheat germ oil and soybean oil)
  • green leafy vegetables (like lettuce, broccoli, kale, spinach and purslane)
  • legumes (like mungo, kidney, navy, pinto, lima beans, peas and split peas)
  • citrus fruits, melons, cherries

Omega 6 oils are common in the diet and are not usually necessary to supplement. Raw almonds or sunflower seeds are a good source and a few can be eaten daily to ensure their supply.

CLA (Conjugated Linoleic Acid) – Helps to burn fat and gain lean muscle at the same time. It is also found to boost

CLA - Supplement with this fat to help burn fat

CLA - Supplement with this fat to help burn fat

immunity and halt cancer growth. CLA also promotes cardiovascular health by preventing the build-up of fatty deposits in the arteries and around the heart.

CLA is found only in various meats & milk products – But remember CLA is a fat  & will not be found in skim milk or non-fat yogurts (where fat has been removed).  Consider also that the fat burning benefits of CLA  may be offset by the higher amounts of bad fats in many cuts of meat. So if you are staying away from full-fat dairy products and fatty cuts of beef, you might consider taking a CLA supplement.

Studies have shown that CLA helps people to lose weight because it’s a good fat. Consuming it accelerates the body’s metabolic rate while slowing the body’s conversion of dietary fats into body fat.   .

The recommended daily dose of CLA is 3-7 grams. If you supplement with CLA, be sure it contains 80% CLA to receive the optimum fat burning results.

_  _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

The American Heart Association’s Nutrition Committee strongly advises that healthy Americans limit their intake of trans fat to less than 1 percent of total calories.

­­- – –  – – – – – –  – – – – – – –  – – – – – – –  – – –

Based on current data, the American Heart Association recommends that consumers follow these tips:

  • Choose a diet rich in fruits, vegetables, whole-grain, high-fiber foods, and fat-free and low-fat dairy most often.
  • Keep total fat intake between 25 and 35 percent of calories, with most fats coming from sources of monounsaturated and polyunsaturated fats such as fish, nuts, seeds and vegetable oils most often.
  • Use naturally occurring, unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil most often.
  • Look for processed foods made with unhydrogenated oil rather than partially hydrogenated or hydrogenated vegetable oils or saturated fat.
  • Use soft margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder stick forms. Look for ”0 g trans fat” on the Nutrition Facts label.
  • French fries, doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods that are high in trans fat. AVOID THEM!!
  • Limit the saturated fat in your diet. If you don’t eat a lot of saturated fat, you won’t be consuming a lot of trans fat.
  • Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. Not only are these foods very high in fat, but also that fat is likely to be very hydrogenated, meaning a lot of trans fat.
  • Limited fried fast food. Commercial shortening and deep-frying fats will continue to be made by hydrogenation and will contain saturated fat and trans fat.

Something to take away from this blog:

When the body gets enough  –  (and healthy sources) of fat through diet, it will not feel the need to hoard fats by enlarging adipose tissue….hmm.   Food for thought.

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Chocolate-Flax PROTEIN Muffins
Shari

by on Jan.01, 2010, under Healthy Snacks, Recipes, Whey Protein Recipes

Best so far, (if I do say so!) Healthy and totally satisfies those chocolate cravings.

AND…nearly 9 grams of protein per muffin!!


½ c oats

½ c low carb baking powder

1-2 TBSP Coconut flour

3 TBSP Milled Flax*

High in protein, fiber & Omega-3; with a sweet, nutty flavor.

High in protein, fiber & Omega-3; with a sweet, nutty flavor.

2 scoops chocolate protein powder

1 TBSP Hershey’s Cocoa Powder

2 TBSP Splenda Brown Sugar

Baking Soda/Baking Powder

Cinnamon

—————

1 whole egg and 2 egg whites

4-6 oz unsweetened applesauce

2 TBSP low fat sour cream

1 TBSP Vanilla Extract

~1/3 c water

Preheat oven to 350 degrees. Combine dry ingredients well. Add wet ingredients to dry. Adjust amount of water to achieve desired consistency for muffins.   Spray muffin tins with butter flavor spray. Fill muffin tins approx 2/3 full and bake for approx 14-15 minutes, until toothpick comes clean.

Recipe makes one dozen protein packed muffins.

Available at most supermarkets (EVEN Wal-mart!)

Available at most supermarkets (EVEN Wal-mart!)

*Flax seeds are one of nature’s best health foods. They are one of the richest sources of omega-3. They also are rich in soluble fiber and contain high quality protein. Vitamins B-1, B-2, C and E, and minerals iron and zinc, plus smaller amounts of potassium, calcium, phosphorus, and magnesium are found in flax seeds.

(Look for future blogs about the power of Flax)!

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Oatmeal Peanut Butter PROTEIN “Muffies”
Shari

by on Dec.06, 2009, under Healthy Snacks, Recipes, Supplementation, Whey Protein Recipes

Satisfies your sweet tooth, but with NO SUGAR!…   Made with wholesome oats, high fiber coconut flour, natural honey, and added protein.

  • 1/2cup unsweetened applesauce (use more if needed)

    Peanut butter "muffies" made with added protein

    Peanut butter "muffies" made with added protein

  • 1-2 Tbsp honey
  • ~2Tbsp Splenda (or Splenda Blend – white or brown)
  • 1 cup all natural peanut butter
  • 2 egg whites
  • 1/2 cup oats
  • 1/4 cup low carb baking flour
  • 1/4 cup coconut flour
  • 2 heaping scoops protein powder (vanilla or chocolate – or try a scoop of each!)
  • 3/4 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • dash salt and cinnamon to taste

Heat oven to 375 degrees.

Mix first 5 ingredients very well in large bowl.

Blend in protein powder, oats, flours, salt, cinnamon, baking soda and powder.

Shape into small balls; placing 2-3 inches apart on cookie sheet.          pbcookies 002

Dip a fork into flour and flatten slightly in pan.

Bake for approximately 10 minutes.
“Muffies” should set and brown slightly but don’t let them get too hard.

Recipe yields about 3 dozen, depending on size of Muffies.

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