Category Archives: nutritious and delicious foods

Staying Fit and Fabulous After 50

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In recognition of March National Nutrition Month, I asked my BFF and expert dietitian, Laura Sabban MS RD CSR, to provide her views on two diet books that came my way. The books are “The Digest Diet” and “The Digest Diet Cookbook” by Liz Vaccariello, editor-in-chief of Reader’s Digest and coauthor of the bestseller “Flat Belly Diet!” (Note that the PR lady did not send a copy of the “Flat Belly Diet!” which sounds interesting to me since I do not have a flat belly but would really like to know if it is possible to ever have a flat belly again – especially after having two children during my life before 50.)

So what did my BFF Laura have to say about staying fit and fabulous in our fifties? “Selling magazines and diet books making us think it is easy to shed pounds at this age is making people rich. But a lifetime of habit isn’t going to change without some effort and we need to be realistic about what it takes to be able to avoid those elastic-waist pants,” says Laura. (I know Laura, I don’t want to have to only rely on stretch pants as I age.)


In reviewing the books, Laura comments that “The Digest Diet” and its companion cookbook start out saying it will be easy to make huge lifestyle changes. “The author Liz promises that there are magic foods to eat that ‘release fat’, and that you won’t be miserable or hungry because the foods are so satisfying,” says Laura.

“Indeed the recipes are truly interesting and photographed in stunning color. However she promises that you’ll lose an average of 11 pounds in 3 weeks and that you can exercise at your own pace…as long as you follow the diet exactly, do high-intensity interval training (!!!), spend your Sunday afternoon cooking organic foods, give up dessert in favor of ricotta cheese and eat a salad when you (invariably) get hungry.”

(Really, I have to do all that? BTW, I did try the Strawberry Almond Shake during the BlogHer conference book event last summer and it was rather tasty. I sampled the shake made with frozen berries, flaxseed, avocado and cocoa powder. A typical shake includes 16 grams of protein. I also found the new cookbook recipes to be appealing and may try to make a few such as the Chicken Piccata with Capers & Olives and the Herb Crusted Salmon. )

“At 1200 calories a day, even with no magic foods, almost anyone can lose weight,” Laura adds. “The science presented isn’t always great but overall, the book does advocate a balanced, healthy approach to dieting and will work for the motivated. The 12 people who ‘tested’ the plan seemed to like it. But I think that boomer women don’t want to spend much time cooking anymore, won’t join a gym if they haven’t already and want to have dessert more than once a week.” (Hmm, hmm, hmm. Laura you are my BFF and I do agree that boomer girls don’t want to spend extra time in the kitchen, but I do know many boomer girls who like to work out at the gym including your BFF.)

Laura is my BFF and a very smart registered dietitian.

As a special guest blogger, Laura provided these simple tips to help boomer girls stay fit and fabulous:

- Firstly, eat three reasonable meals a day. Don’t go more than 5 hours without eating something. Yes, it has to do with insulin levels, but there’s no point in making it more complicated than that. (I agree – breakfast, lunch and dinner – I try not to miss a meal.)

- Second, eat vegetables and fresh fruit as often as you can. No one ever got fat from eating too much fruit. (I’m glad I love fruit – blueberries, strawberries, raspberries, apples, oranges, pears, grapes.)

- Thirdly, choose lower fat dairy products. We eat too much rich cheese on everything. (I really like the Sargento Reduced Fat Cheeses.  You can buy slices or shredded varieties.)

- Fourthly, take a walk every day, weather permitting. Or find another way to keep moving that feels comfortable. It’s also a mood lifter. (Walking does it for me – oh where is that pedometer?)

- And lastly, every day reward yourself with something yummy of about 100 calories—1/2 oz. of chocolate, a small yogurt, a tablespoon of peanut butter on celery, or a snack bag of crackers or cookies. Sometimes just knowing a treat awaits you later makes it easier to hold out against indulging too much earlier in the day. (My treat of the day has to be dark chocolate – my boyfriend L has converted me – it’s the best.)

“Common sense may not be sexy, but it’s all one really needs,” adds Laura.

Now you see why Laura is my BFF?  She is so smart!

If you would like to be entered into the raffle to win a copy of “The Digest Diet,” leave a comment on my blog about how you stay fit and fabulous during your life after 50. Or “like” Judi Boomer Girl on Facebook or “follow” judiboomergirl on Twitter and leave your comment there. Deadline for entry is March 31, 2013.

Judi

A Healthier Hanukah With Low-Fat Latkes

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This week, I’m participating in A Healthier Holiday Table sponsored by the American Cancer Society to help raise awareness about healthier eating – an important preventive measure to fighting cancer. I was saddened this week to hear about two friend’s relatives who were recently diagnosed with cancer. My heart goes out to them and I hope they get well soon.

In preparation for Hanukah, which starts this Saturday evening, I’m sharing my favorite recipe for Low-Fat Latkes. This recipe appeared in the New York Times in 1999. (I can’t believe that I’ve been making these latkes for more than 10 years.) Similar to their creator, food writer Steven Raichlen, I too have to watch my fat and cholesterol intake, during my life after 50. That’s why I especially like these latkes which are baked, not fried, and are made with egg substitute or egg whites. I use low-fat sour cream and unsweetened applesauce as healthier toppings too.

One of the other good things about this recipe is that it creates a lot less mess and grease than when you make fried latkes. The secret is to get the baking sheets really hot and coat them with oil before placing the potato mixture on the sheets. That way the latkes come out nice and crispy. Olive oil is used as a healthier fat alternative.

Steven says you can also make sweet potato latkes this way. I decided to try half sweet potato and half Yukon gold potato latkes this year. Unfortunately, my sweet potato latkes stuck to the pan and came out more like sweet potato hash. I am definitely going to keep to the Yukon gold potatoes in the future. But it was worth the try since sweet potatoes are so full of Vitamin A.  According to the American Institute for Cancer Research, eating red-orange fruits and vegetables such as cantaloupe and sweet potatoes provide protection against mouth cancers.

So dear boomer girls, here’s the Low-Fat Latke recipe. I hope you try them and let me know how your latkes turn out. This recipe may become part of your Healthier Holiday Table for years to come. Remember to keep eating your fruits and veggies. Did you know that eating lots of fruits and veggies can help reduce your cancer risk? The American Cancer Society recommends eating at least 2-1/2 cups of vegetables and fruits each day. (I try to follow this suggestion each day – Bolthouse Farms Green Goodness Smoothie is on my breakfast menu, an apple, orange or pear for dessert for lunch, and a big salad for dinner, plus I make baked sweet potatoes often, especially during the winter months.)

Low-Fat Latkes (Time: 30 minutes)

(Recipe by Steve Raichlen, New York Times)

  • 3 pounds Yukon gold potatoes
  • 1 medium onion
  • 1/2 cup matzoh meal or unbleached white flour
  • 1/2 teaspoon matzoh meal or unbleached white flour
  • 1/2 teaspoon baking powder
  • 1 cup egg substitute, or 2 eggs plus 4 whites
  • 3 tablespoons chopped parsley
  • Kosher salt and ground black pepper
  • Olive oil spray
  • No-fat or low-fat sour cream (optional)
  • Applesauce (optional)
  1. Place large nonstick baking sheet in oven and preheat to 450 degrees. Peel potatoes and onion, and coarsely grate. Squeeze handfuls of grated vegetables tightly to wring out as much liquid as possible.
  2. Transfer vegetables to mixing bowl, and stir in matzoh meal, baking powder, egg substitute, parsley and plenty of salt and pepper. Latkes should be highly seasoned.
  3. Spray baking sheet with oil. (I use a pastry brush to baste the oil on the pan.) Spoon small mounds of potato mixture onto sheet to form pancakes 2-1/2 inches in diameter. Leave 1 inch between each. (I made my pancakes a bit larger and find that they maintain their shape better.)
  4. Bake-fry latkes until bottoms are golden brown, for 8 to 10 minutes. Spray tops of latkes with oil. Turn them, and cook until tops are golden brown. Repeat with remaining dough. Serve at once with sour cream or applesauce.
The recipe says that the yield is 50 to 60 latkes; 8 to 10 servings. I made larger latkes and there were only three of us at the dinner table – me, my boyfriend L and my son D. We ate them all. Not a shred of potato was left in the serving dish.
Ooh, ooh, ooh. Don’t forget to sing the Dreidel song afterwards. Have a Happy Hanukah!
Judi

 

Eating Healthy

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I just love the new Kashi cereal that I was able to try for free with my RecycleBank points. It’s called Kashi U and is made with 7 Whole Grain Flakes & Granola with Black Currants & Walnuts. It contains lots of Vitamins and Minerals and Protein and Fiber. I could eat an entire box at one sitting, but that wouldn’t be too healthy. I may have to spend the $4.95 that it costs to buy one of these boxes. Maybe I will.

Judi

A New Yogurt to Try

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I eat a lot of yogurt. Usually it is Dannon Activa Yogurt to aid my aging digestion plus I like their spokesperson Jamie Lee Curtis, who is 50+ years old like me. After reading about Greek Yogurt, I decided to try Chobani Greek Yogurt. It was nice and creamy and not too sweet. It’s also rich in protein with 16 grams of protein in a 6 ounce cup. I was pleased to learn from their packaging that they donate 10 percent of their profits to charities worldwide.