Thursday Thoughts Ed. 53 - Your Questions Answered

9:53 PM Remy Maguire - Manifest the Best 0 Comments



This week’s BetterFood BetterFit, fat loss class was dedicated to understanding the basics of nutrition.

What is the difference between the macronutrients, fat, protein and carbohydrates? Having a better understand of what you are putting in your body and why makes choosing the healthier option a whole lot easier.  We talked a lot about how to take this knowledge and fit it into real life.

Here are some of the questions you asked and my best answers.

We learned that… lean Proteins are the building blocks for our muscles and a critical component of a healthy diet, especially when trying to lose fat and body weight.

You asked…Are packaged egg whites a smart choice?
My answer….Yes. Egg whites contain all of the protein and none of the fat in whole eggs. You can easily substitute liquid egg whites instead of having to separate eggs and waste the yolk for a healthy breakfast or other dish. With no cholesterol egg whites are a great stand in for regular eggs when you what some extra lean protein.

According to a Cook’s Illustrated kitchen test Eggology all-natural egg whites whip up most like real whites for use in cooking. Egg beaters brand are also pure egg whites and taste like the real thing.  I use one real egg and a serving of whites, plus a ton of veggies, when I make my morning scramble.

You asked…What is the difference between Complete and Incomplete proteins and how to I make sure I’m eating the right stuff?
My answer...If you are eating a healthy diet of unprocessed foods, fruits, veggies, beans and whole grains you are getting an adequate amount of protein in your diet. Just about every food contains some protein. Complete proteins contain all of the amino acids our body needs to function and incomplete proteins do not. Just because they are incomplete doesn't mean they are bad! They will just work best when combined with the missing ingredients elsewhere in your diet. No need to worry too much unless you are an athlete with a veggie only diet and want to ensure adequate fuel for recovery. For more resources check out http://www.precisionnutrition.com/all-about-protein and
http://remywright.blogspot.com/2012/09/you-complete-me-how-to-get-most-out-of.html

You asked…How can I get a protein serving fast and first thing in the morning without cooking?
My answer…cook once a week and whip up a batch of yummy, simple protein bars to suit your taste. You can add just about any healthy thing you like and they’ll last all week. Here’s a favorite of mine...
http://remywright.blogspot.com/2012/09/my-favorite-homemade-protein-bar-recipe.html

You asked… What is a yummy and easy protein-rich snack that can be made ahead of time to take to work?
My answer…Who doesn’t love muffins?!!?
http://remywright.blogspot.com/2012/09/meat-muffins.html

You asked…How do I know what I serving size really looks like?
My answer...Check out these charts for something that works for you. Go ahead and print them out for quick reference.
http://remywright.blogspot.com/2012/09/guides-to-portion-sizes-get-it-right.html

You asked…What’s the best option for salad dressing?
Over the weekend, check out “Pushups for Pizza” my dear friend and foodie inspiration, Angela, and her awesome new blog for the most delicious recipes!
http://pushupsforpizza.com/

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You complete me: How to get the most out of your protein.

9:40 PM Remy Maguire - Manifest the Best 0 Comments


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Complete Proteins
A complete protein contains an adequate amount of all of the essential amino acids that should be incorporated into a diet. Some protein contains all the amino acids needed to build new proteins, which generally come from animal and fish products. A complete protein must not lack even one essential amino acid in order to be considered complete.
Sources of Complete Proteins
The following foods are examples of complete proteins, which need not be combined with any other food to provide adequate protein:
  • Meat
  • Fish
  • Poultry
  • Cheese
  • Eggs
  • Yogurt
  • Milk
Incomplete Proteins
An incomplete protein is any protein that lacks one or more essential amino acids in correct proportions. These can also be referred to as partial proteins. Even if the protein contains all the essential amino acids, they must be in equal proportions in order to be considered complete. If not, the protein is considered incomplete.
Sources of Incomplete Proteins
The following foods are examples of incomplete proteins:
  • Grains
  • Nuts
  • Beans
  • Seeds
  • Peas
  • Corn
Combining Incomplete Proteins to Create Complete Proteins
By combining foods from two or more incomplete proteins, a complete protein can be created. The amino acids that may be missing from one type of food can be compensated by adding a protein that contains that missing amino acid. When eaten in combination at the same meal, you are providing your body with all the essential amino acids it requires. These are considered complementary proteins when they are combined to compensate for each other's lack of amino acids.
Samples of Complementary Proteins
Examples of combined complementary proteins to create a complete protein in one meal include:
  • Grains with Legumes - sample meal: lentils and rice with yellow peppers.
  • Nuts with Legumes -  sample meal: black bean and peanut salad.
  • Grains with Dairy - sample meal: white cheddar and whole wheat pasta.
  • Dairy with Seeds - sample meal: yogurt mixed with sesame and flax seeds.
  • Legumes with Seeds - sample meal: spinach salad with sesame seed and almond salad dressing.
By learning what foods complement each other, it is possible to create a perfectly balanced meal with the proper proportions of proteins. This will ensure that your body is getting all the essential amino acids it requires for optimal bodily functions.
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Guides to Portion Sizes - Get it right

9:24 PM Remy Maguire - Manifest the Best 0 Comments


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Meat Muffins!

9:12 PM Remy Maguire - Manifest the Best 0 Comments


Ingredients:

2 lbs ground turkey (or chicken) or a combo with beef
3 egg whites
1 cup quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice
1 tsp salt
2 tbsp garlic powder (2 cloves minced)
1 small onion (finely chopped)
2 celery stalks (finely chopped)

Directions:

Preheat oven to 375 degrees.
Spray muffin pan with canola or olive oil.
Mix all your ingredients together in one large bowl.
Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
Bake for 40 minutes.
Makes 12 muffins.


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My favorite Homemade Protein Bar recipe

9:05 PM Remy Maguire - Manifest the Best 0 Comments


Ingredients:
4 oz of all natural applesauce
2 tsp. ground cinnamon
1 ½ tsp. ground ginger
½ tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
2 tsp. vanilla extract
4 large egg whites
1 - 15 oz. can of raw pumpkin
2 C oat flour
2 scoops vanilla whey protein
½ cup almond milk
½ C chopped walnuts (optional)

Directions:
Preheat the oven to 350.
Spray a 9 X 13 Pyrex dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
Makes 24 squares.
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Ready to race? Again?

4:51 PM Remy Maguire - Manifest the Best 0 Comments

According to my Triathlete's Training Bible after an intense workout or race the body needs to 'recover' from that effort in order to reap the benefits of the work and keep getting stronger. While this isn't news to most of us, it is also easier said than done sometimes.

How do you know if you are recovering? The best indicator is performance in races and BT (Breakthrough workouts - those intended to create serious adaptive changes in the body), BUT these are also the worst times to find out that you are not ready.

Typical signs that recovery is complete include a positive mental attitude, feelings of health, a desire to train intensely again, high-quality sleep, normal resting and exercise heart rates and balanced emotions.

Ha! If I was waiting for half of these most of the time - I'd never race again!

This Sunday, on the eve of my 33rd birthday I competed in the 6th Annual Portland Triathlon. The Olympic distance race included a 1-mile swim up and down the Willamette River, a 40k (about 25 mile) bike ride climbing from Cathedral Park and passing Kelly Point, and a 10k run over the St. Johns bridge and back.  I avoided signing up for this race year and hesitated to put my name in this time around until nudged ever so gently by my race buddies. "It's the last race of the season! We're ready! Let's do it! I signed you up!" With 950 plus participants we'd be swimming with the big fish, literally! Racers came from all over the West, wearing pro-gear, suits with their names on the butt, and riding some space crafty looking bikes. Oh boy!

Cool as cucumbers we joined the ranks, early, early in the morning to set up our little transition posts. It all comes down to this. Ready or not. Best to be ready. And we were.

The sunshine guided our strokes, determination and practice fueled the ride and sheer desire powered our legs up the last climb and down into the finish line. You can tell from the photos that desire ain't always pretty. Arg!

But, if you get in early enough you've got time to brush your hair, slap on some lipstick and take the podium like the thing of beauty that you are!

"Hot for podium?!" You betcha! Ready to race tonight at Alpenrose? Not so much. I did mention it was my birthday the next day, right? My Training Bible, alas, did not recommend staying up late, drinking wine, and eating cake as the ideal post race procedure. So, my sore, tired, possibly cranky self is going to watch the race tonight and cheer like mad for all the other folks who'll surely need a rest tomorrow.

(Pictures coming soon!)







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Almost Soup Season - Cannellini Stew with Sausage

9:47 PM Remy Maguire - Manifest the Best 0 Comments


I'll admit I'm not the hugest fan of soups. I never order them out at restaurants. One reason is they are usually loaded with salt and other ingredients I have no control over, plus they are so easy to make at home. But, when the cooler weather comes and my schedule fills up, a good pot on the stove filled with simple, tasty ingredients makes for a deliciously satisfying dinner. With leftovers!

Here's a great one. 

Cannellini Stew with Sausage

Ingredients

2 teaspoons vegetable oil
1 teaspoon bottled minced garlic
4 (2-ounce) smoked turkey and duck sausages with fennel, cut into 1/4-inch-thick slices (such as Gerhard's) or 3 garlic and herb chicken sausage links (such as Trader Joe’s)
1 cup water
1 cup fat-free, less-sodium chicken broth
2 (19-ounce) cans cannellini beans or other white beans, rinsed and drained
4 cups bagged chopped kale
1/2 teaspoon black pepper
1/4 teaspoon crushed red pepper
1/8 teaspoon salt
2 tablespoons fresh lemon juice

Preparation

Heat the oil in a large saucepan over medium-high heat. Add minced garlic and sausage; sauté 1 minute. Add water, broth, and beans; bring to a boil. Stir in kale, black pepper, red pepper, and salt; bring to a boil. Cover, reduce heat, and simmer 5 minutes or until kale is tender. Remove from heat; stir in lemon juice.

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Manifest the Best: Kitchen Makeover Quiz

5:35 PM Remy Maguire - Manifest the Best 2 Comments

Manifest the Best: Kitchen Makeover Quiz
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Pork Tenderloin with Black Bean Pico

3:13 PM Remy Maguire - Manifest the Best 0 Comments


Pork Tenderloin with Black Bean Pico from Epicurious
This dish appeared at family dinner night with a Spanish red wine and side of skillet sautéed sweet taters and plantains.

Pork
6 tbsp paprika
2 tbsp freshly ground black pepper
2 tbsp coarse salt
1 tbsp chili powder
2 tbsp brown sugar
3 pinches cayenne pepper
24 oz pork tenderloin, trimmed, cut into 3- to 4-oz pieces
1/2 cup arugula, loosely packed

Pico de gallo
2 cups cooked black beans
4 medium tomatoes, diced
1/2 cup diced red onion
1/2 cup chopped green onions
1/2 cup chopped fresh cilantro
2 tbsp minced jalapeño pepper
2 tbsp fresh lemon juice
1 tbsp chili powder
1/4 tsp salt

Directions
For pork: Preheat oven to 350°F. In small bowl, mix paprika, black pepper, salt, chili powder, sugar, and cayenne. Rub both sides of each tenderloin piece with spice mixture. Preheat oven-safe skillet over medium-high heat and pan-sear pieces until golden brown on both sides. Transfer to oven until done (6 to 8 minutes for each inch of thickness).
To make pico de gallo, mix all ingredients. Serve 1/2 cup over tenderloin.

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Stuffed Chicken Breast with Tomato Salad

3:12 PM Remy Maguire - Manifest the Best 0 Comments



Stuffed Chicken Breast with Tomato Salad from Real Simple
This one is a keeper. I’d serve in the fall with roasted veggies.

Ingredients
1  6.5-ounce jar artichoke hearts, drained and chopped
2  tablespoons grated Parmesan
2  tablespoons  fresh thyme leaves
4  6-ounce boneless, skinless chicken breasts
2  tablespoons  plus 1 teaspoon extra-virgin olive oil
salt and pepper
2  beefsteak tomatoes, cut into bite-size pieces
1  shallot, thinly sliced
1 tablespoon red wine vinegar
8 whole wheat baguette slices, toasted (optional)

Directions
Mix the artichokes, Parmesan, and 1 tablespoon of the thyme in a small bowl.
Cut a 2-inch pocket in the thickest part of each chicken breast. Stuff a quarter of the artichoke mixture into each pocket.
Rub the chicken breasts with 1 teaspoon of the oil and season with ¾ teaspoon salt and ¼ teaspoon pepper.
Heat grill or grill pan to medium. Grill the chicken, turning once, until cooked through, 6 to 7 minutes per side.
Mix the tomatoes, shallot, vinegar, ¼ teaspoon each salt and pepper, and the remaining oil and thyme in a large bowl.
Slice the chicken, if desired, and serve with the tomato salad and whole wheat baguette slices, if using.
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Zu-Canoes!

3:11 PM Remy Maguire - Manifest the Best 0 Comments


Zu-Canoes! Come on how cute is that!? from Eating Well
So many options with this one. I like to roast the zucchini in the oven and add ground beef or turkey to make a savory entrée. The original recipe offers directions for a microwaved version. I don’t own one so I use the oven or grill.  Just half and core the veggie and stuff with your own mixture.  But the basil, tomato and mozz are a summer must!

INGREDIENTS
2 medium 2-inch-wide zucchini
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 tablespoon extra-virgin olive oil
1 tablespoon white-wine vinegar
1 tablespoon minced shallot
1 cup quartered grape tomatoes
1/2 cup diced mozzarella cheese, preferably fresh
1/4 cup thinly sliced fresh basil

Trim both ends off zucchini; cut in half lengthwise. Cut a thin slice off the backs so each half sits flat. Scoop out the pulp, leaving a 1/4-inch shell. Finely chop the pulp; set aside.
Place the zucchini halves in a microwave-safe dish. Sprinkle with 1/4 teaspoon each salt and pepper. Cover and microwave on High until tender-crisp, 3 to 4 minutes. (Alternatively, steam in a steamer basket over 1 inch of boiling water in a large skillet or pot.)
Whisk oil, vinegar, shallot and the remaining 1/4 teaspoon each salt and pepper in a medium bowl. Add tomatoes, cheese, basil and the reserved zucchini pulp; toss to combine. Divide the filling among the zu-canoes.
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Salmon with Summer Salsa

3:07 PM Remy Maguire - Manifest the Best 0 Comments




Salmon with Summer Salsa from Good Houskeeping
I paired this dish with a crisp white wine and a side of steamed green beans.

Ingredients
2 cup(s) cubed cantaloupe cut into 1/3-inch pieces
1 cup(s) cubed honeydew cut into 1/3-inch pieces
1/4 cup(s) packed fresh cilantro leaves, finely chopped
2 tablespoon(s) finely chopped fresh mint leaves
1  jalapeño chile, stemmed, seeded, and finely chopped
2 tablespoon(s) fresh lime juice
Salt
Pepper
2 tablespoon(s) grated peeled fresh ginger
2 teaspoon(s) curry powder
4 piece(s) (6 ounces each) skinless salmon fillet
2 teaspoon(s) vegetable oil

Directions
In medium bowl, combine cantaloupe, honeydew, cilantro, mint, jalapeño, lime juice, and 1/4 teaspoon salt, stirring until well mixed; set aside.
In small bowl, stir together ginger, curry powder, 1/8 teaspoon salt, and 1/2 teaspoon freshly ground black pepper. Spread mixture evenly all over non-skin side of each fillet.
In 12-inch nonstick skillet, heat oil on medium 1 minute. Add salmon, ginger side down, and cook 10 minutes or until salmon just turns opaque in center, turning over once. Serve salmon with melon salsa.


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The Best of Summer

3:06 PM Remy Maguire - Manifest the Best 0 Comments


Don’t worry there is still plenty of time to try out some of this season’s finest flavors! I have loved cooking with the fresh fruits and veggies the warm weather ripens. Without a garden plot of my own I have been blessed by the bounty of my friends and neighbors. Thanks for the tomatoes all of you! Today, I'm posting some of my favorite summer recipes. As always these meals are quick, easy, affordable and delicious. What are your favorites? And coming soon sweet squash and crisp apples. Oh, autumn I will graciously welcome you to the kitchen.  But summer, for now, you’ve still got my heart.


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