Eat Fat Not Carbs? More Party Foods!

Is it time to rethink what is healthy eating? New studies suggest that most people have had it all wrong for the past thirty years.  Here are a couple articles that give a good overview of the research:  All Calories Not Created Equal, Study Suggests (Wed MD) (Time.com) and Butter is Back (NY Times.)The bottom line is reduce added sugar and processed carbohydrates while consuming a variety of fresh minimally processed fruits, vegetables, proteins and yes, fats too! Although fat provides more calories per gram, 9 compared to 4 from carbohydrates, it appears that a high-carbohydrate low-fat diet may slow down metabolism making it more difficult to lose weight or maintain a healthy body weight.

So back to our PARTY FOOD LINE UP!  Here are a few low carbohydrate (LC), gluten free ideas; LC pizza, and bacon wrapped dates and jalapenos!

My cousin Peggy shared this recipe  and I just had to try it.  The shredded cheese and egg crust is great topped with traditional pizza sauce, and your favorite toppings. Cut in small squares it makes great party appetizers.  

Crust for a 12-14" pizza:
Mix together:
4 cups of shredded mozzarella cheese
4 beaten eggs
1 teaspoon dried basil
1 teaspoon dried oregano

Spread on a non stick pan and bake at 400 degrees for 20 minutes.

Baked Crust

Add your favorite toppings!

You won't believe it is flour free!

TWO MORE GOODIES FOR YOUR LINE UP!
Bacon Almond Dates and Jalapeno poppers.

Smokey bacon with sweet Medjool dates combine for an unbelievably
delicious taste sensation


Simply stuff the date with an almond and wrap with bacon.
Secure with a tooth pick and broil for about 5 minutes,
or until the bacon is brown and crisp, turn over and broil 5
more minutes or until brown and crisp. That's it!

Cut the jalapenos length wise, remove seeds and stuff with cream cheese.  Wrap in bacon, secure with tooth pick.  Broil for 10-15 minutes, (turn peppers over when brown on first side ) or until bacon is crisp. 

Note: leave in a few seeds if you like a little heat!

Bacon wrapped dates & Jalapenos!

Additional Resources:

Are All Calories Created Equal?
http://time.com/2988142/you-asked-are-all-calories-created-equal/

All Calories Not Created Equal, Study Suggests
http://www.webmd.com/diet/news/20120626/all-calories-not-created-equal-study-suggests

Butter is Back
http://www.nytimes.com/2014/03/26/opinion/bittman-butter-is-back.html?_r=0

Party Food Line-Up!

The beginning of a new year is a perfect time to pause, reflect and make new goals.  Topping the list of 2015 new year's resolutions is to lose weight; followed closely by getting fit and healthy, and eating healthy.

Obviously, people know the benefits of being healthy, which actually encompasses weight management, good nutrition and being fit. But, sometimes it is just plain hard to do what we know we should do...and other times it is difficult to know what to do. The plethora of information on health issues and nutrition is often inaccurate, misleading or conflicting.

Over the course of the year I hope to share fitness and nutrition research that will help you sort it all out. And of course my favorite recipes too!  Good luck in reaching your 2015 health and fitness goals!

There is no better time than  football playoff season to make over the party food line up.  Cutting back on simple carbohydrates and sugar is the first step in the right direction to improved health and nutrition.

Here is one of my favorite recipes for tasty wraps or finger sandwiches--with a little zing!  They are low in carbohydrates and a good source of protein, and the right kind of fat too.

Sriracha Chicken Wraps

Ingredients:
2 cups cooked cubed chicken breast
1/2 cup diced celery (one stalk)
1/2 cup chopped toasted pecans or walnuts
1/4 cup red onion (optional)
1/4 cup dried cranberries (optional)
1/4 teaspoon red pepper flakes (optional)
1 avocado, cubed 
1/2 cup mayo (canola or olive oil based)
1-2 teaspoons Sriracha sauce
Salt & pepper to taste
Lettuce or spinach
Low carb wraps or flat bread

Directions:
1. Cube chicken, dice celery, onion, and chop pecans.
2.  Combine mayo (I use one made with olive or canola oil), Sriracha, and salt and pepper to taste. (I'd start out with 1/4 teaspoon of salt--how much you need depends on if your chicken is preseasoned.)
3. Add to chicken and veggies and stir until combined.














4.  Layer lettuce or spinach, chicken salad and avocado on the wrap--on the short end for a large sandwich and lengthwise for small ones.  Start on the end with the salad, roll up, and slice in half or into 2 inch pieces.
Low carbohydrate tip:  If you are trying to cut back on  refined carbohydrates roll up your chicken salad in a leaf of romaine or put a spoon full in a leaf of Boston Bib.

Sriracha Chicken Salad on a Spinach Wrap

I hope you enjoy these! And they are even the right color for a football party!  GO PACK GO!!!!

ADDITIONAL RESOURCES
Sugar
http://www.chicagotribune.com/lifestyles/health/sc-health-1210-sugar-metabolic-syndrome-20141205-
story.html#page=1

Omega 3 & 6
http://www.ncbi.nlm.nih.gov/pubmed/12442909

http://www.eufic.org/article/en/artid/The-importance-of-omega-3-and-omega-6-fatty-acids/

http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/