Sunday, August 31, 2014

End of Summer Squash Recipe

Although it's still hot outside, Labor Day is here to remind us summer is coming to an end. It's not too late to enjoy some delicious summer squash, in fact our friends here in Las Vegas probably see excellent summer squash selections all year around.  Here is a simple recipe to help you incorporate this affordable vegetable into your diet.


1.  2 tablespoons olive oil

2.  1 small sliced onion

3.  2 medium tomatoes, chopped

4.  1 teaspoon salt

5.  1/4 teaspoon pepper

6.  2 small zucchinis, cut in 1/2 inch slices

7.  2 small yellow summer squash, cut into 1/2 inch slices

8.  1 bay leaf

9.  1/2 teaspoon dried basil


Heat the olive oil in a large skillet over medium heat.
Add onion, cook while stirring 5 minutes or until onion is tender.
Mix in tomatoes and season with salt and pepper.
Continue to cook and stir about 5 minutes.
Add zucchini, yellow squash, baby leaf and basil.
Cover, reduce heat to low and simmer 20 minutes stirring occasionally.
Remove bay leaf and serve.

This will pair well with a lean protein like chicken or fish.  You can also serve it over quinoa or pasta.  We hope you will enjoy this recipe and the rest of your summer.


Friday, August 29, 2014

How Many Calories Will You Eat on Labor Day??


Back away from the potato salad! Did you know most people could eat up to 3,000 calories at their Labor Day BBQ, according to a recent studies. Researchers found that 90% of hosts serve fattening side dishes like mayo-loaded salads and chips and dip, 50% of cookout-goers head back to the buffet for seconds, and over 20% go for thirds. Unfortunately, those not-so-small helpings add up to about 3,000 calories—500 more than the daily recommended amount for a typical guy.

Chances are, you’re not going to skip the heaping piles of food—an end of summer BBQ only comes around once a year (and who doesn’t splurge at a family cookout?). But if you want to keep your diet on track this weekend, simply slow down and follow some of these helpful tips!

Choose your foods wisely:
·      Veggies such as asparagus, zucchini, corn, peppers, onions, and portobello mushrooms are great grilling choices to have on their own, as a side dish, or part of a kebab, instead of red meats, which are high in fat.
·      If you want meat-based protein, chose leaner ones like chicken breast, bison burgers, salmon, tuna, or shrimp as alternatives to meats with higher saturated fat content.
·      Fruits cooked on the grill add sweetness to any meal and complement most proteins. Try cutting up pineapple, mango, or peaches and grilling them for a few minutes on each side.

Pass on the chips and dip. High calorie snacks like chips and dip can add 300 calories or more to your daily total. Instead, bring your own low calorie summer snack foods, including:
·      Strawberry Greek yogurt with peanut butter: Mix 6 oz strawberry fat free Greek yogurt with 1tbsp peanut butter. Serve with veggies (180 calories).
·      Shrimp cocktail: Serve 7 medium shrimp with 1 Tbsp cocktail sauce (120 calories).
·      Strawberries and cream: 1 cup sliced strawberries (8 medium berries) with 2 Tbsp low fat whipped topping (100 calories).
·      Cucumber pita pocket: Slice ½ medium cucumber into thin circles, combine with 2 Tbsp tzatziki sauce and add to a DVD-sized whole wheat pita (120 calories).
·      Baked peaches: Cut a medium size peach in half and scoop a small circle in the middle.  Sprinkle ¼ teaspoon cinnamon and bake at 350 for 10 minutes. When cooled, fill middle with ¼ cup low fat cottage cheese (120 calories).
·      Berry smoothie: mix ½ cup skim milk or fat free plain yogurt with 1 cup berries and ½ cup ice in a blender (120 calories).
·      Caprese salad: Slice low fat mozzarella into thin slices (should look like a domino) and place them in between a tomato slice and a fresh basil leaf. Serving size is three pieces (130 calories).

Eat every three hours
·      Not skipping meals and sneaking in snacks throughout the day will keep your blood sugar steady, which means more energy for holiday festivities.
·      Eating every three hours will keep you satisfied throughout the day so you won’t get hungry and make poor food choices later.
·      Stay hydrated. Drinking enough water will curb cravings and keep you hydrated even when you’re out in the sun.

 MOST IMPORTANT ... Have fun and stay active! 

- Michelle