SNACKS AND CALORIES

In the March edition of the Nutrition Action Healthletter there was an article on how much exercise a 150 pound person needs to do in order to burn off the calories in some of the popular snacks consumed.  I knew some of this information already but it is always an eye opener when you start to see a variety of snacks and exercises required to burn a certain number of calories.  Knowing this information may stop us from eating these high caloric snacks.  I would like to provide several examples.

(1) NY Fries, regular size (200 grams) has 580 calories.   You would need to play doubles tennis for one hour and 5 minutes.

(2) Starbucks cinnamon dolce latte with whipped cream, venti size (20 ounces) has 410 calories.  To burn these calories, you need to jog for 50 minutes.

(3) Buttersalt popcorn from Kernels, small size which is 9 cups, has 410 calories.  You need to do one hour and 15 minutes of low impact aerobics to burn these calories.

(4) Tim Hortons apple fritter has 300 calories.  You need to walk briskly for one hour.

(5) Tim Hortons raisin bran muffin has 410 calories.  To burn these calories would require strength training of one hour and 45 minutes ( 8 to 15 reps per exercise).

(6) Starbucks banana loaf has 430 calories.  You would need to swim laps for one hour and 5 minutes to burn these calories.

This March edition had a wonderful article on food volumetrics and calorie density of foods.  Calorie density is a predictor of weigh loss and maintenance.  People can cut calorie density in their food by reducing fat, sugar and refined grains and adding more vegetables and fruits to their diets.  The professor and author Barbara Rolls was interviewed for this article.  She has written a number of books on volumetrics.

The January/February 2010 edition of Nutrition Action Healthletter had an article on sugar overload.  Added sugars (eg. glucose, fructose, table sugar, honey, agave syrup, corn syrup) raises the risk of obesity, heart disease, diabetes and gout.  One teaspoon of sugar has 16 calories.  The average women should get no more than 100 calories, about 6.5 teaspoons, of added sugar a day and the average man should get no more than 150 calories, about 9.5 teaspoons, of added sugar a day according to the American Heart Association.  Just by consuming a can of coke, you will have exceeded your sugar intake for the day as it has 10.5 teaspoons of added sugar.  To convert teaspoons of sugar to grams of sugar, multiply by four.

To illustrate some of the added sugar to food that we consume, I provide the following examples:

-Tim Hortons, chocolate chip muffin has 10 teaspoons of added sugar
-Tim Hortons wheat carrot muffin has 6.5 teaspoons of added sugar
-Tim Hortons French Vanilla Cappuccino, medium size, has 8 teaspoons of added sugar
-Kashi Go Lean Crunch, 1 cup, has 4 teaspoons of added sugar
-Hershey's Special 50% Cacao Dark Chocolate, 1/2 bar (50 grams) has 6 teaspoons of added sugar
-Starbucks cinnamon dolce latte, grande size (16 ozs) has 5 teaspoons of added sugar
-Starbucks caramel macchiato, grande size (16 ozs) has 4 teaspoons of added sugar
-Starbucks pumpkin scone has 5 teaspoons of added sugar
-Dairy Queen Caramel Sundae, medium size, has 13 teaspoons of added sugar
-Dairy Queen Oreo Cookies Blizzard, medium size, has 18 teaspoons of added sugar
-Yogurt, 100 grams, low fat with fruit, has 3 teaspoons of added sugar
-Chapman's Orange Sherbet, 1/2 cup, has 5 teaspoons of added sugar
-Heinz Maple Style Beans in sauce, 1 cup, has 6 teaspoons of added sugar

I hope this information that I have provided in this blog post will help you in making choices when deliberating on eating a higher calorie or sugar snack.

NOODLES WITH KALE, WALNUTS AND PARMESAN CHEESE

I don't cook with kale very often and have used it mostly to make juices.  Kale is vey good for you; it has many nutrients and we should all be eating more of it.  This recipe is easy to make and both the DH and I enjoyed it.  For the 2 tablespoons of oil ( 1 tbsp to add to the cooked noodles and 1 tbsp to toast the walnuts) I used lemon flavoured olive oil.  The oil has a wonderful taste.  You have to keep your eyes on the pan when sauteing the walnuts.  I took my eyes off the pan to do something else and I overcooked the walnuts.  They were starting to burn.   I had to throw out that batch and start again.  Some people like to remove the rib from the stalk of kale and just use the leaves for sauteing as the rib can be tougher.  When using kale for juicing, I use the whole stalk.   Both the DH and I enjoyed this dish.

Brand of soba noodles I used.

Walnuts being saute in the frying pan.

Kale and nuts have been added to the noodles.

Ready to be served.

Noodles with Kale, Walnuts and Parmesan Cheese

INGREDIENTS:

3 ounces uncooked soba noodles

1 large bunch kale, chopped (2 plus cups)

2 tbsp oil

handful of walnuts, coarsely chopped

¼ to 1/3 cup Parmesan cheese, grated

salt and pepper to taste

DIRECTIONS:

In a medium size pot, boil enough water to cook the pasta.  Add the pasta and cook according to the package directions.  In another medium size pot, boil water for cooking the kale.  Add the kale, reduce heat to low and cook for 5 minutes.  In a small frying pan, heat 1 tbsp of oil on medium high heat and sauté the walnuts until golden.  Remove the frying pan from the hot burner.

Drain the noodles and reserve ½ cup of the cooking water.  Drain the kale.  Into a serving bowl, add the noodles.  Toss the noodles with 1 tbsp of oil.  Add ¼ cup of the reserved noodle cooking water to the bowl with the noodles.  Combine.   Add more cooking water if desired.  Add the kale, walnuts, salt and pepper.  Combine.  Add the Parmesan cheese.  Serves 2 to 4 depending if this dish is eaten as a side dish or the main entrée.

Adapted from the Oprah magazine, March 2012

SAUTE RED CABBAGE

One of my girlfriend loves saute red cabbage.  She provided me with the recipe that is simple and has few ingredients.  One of the ingredients that makes this dish delicious is using lemon flavoured oil.  I recently bought some of this oil and have been using it to saute vegetables.   I liked the taste of this recipe and will make it again.

Onion and cabbage starting to cook.

Ready to serve at the table. 

INGREDIENTS:


1 tbsp oil ( I used lemon flavoured)
1/2 large onion, chopped
1/4 head of red cabbage, chopped
1 to 2 tbsp sweet red chilli sauce

DIRECTIONS:


In a medium size frying pan, heat the oil on medium high and add the onion.  Saute for a minute and add the cabbage.  Cook on low heat for 15 minutes, stirring the vegetables every few minutes.  Add the chilli sauce and combine with the cabbage and onion.  Serve 3 to 4.

CLAM CHOWDER

I had leftover baked salmon from supper, about 10 ounces, so I decided to make a favourite recipe.  My sister-in-law gave me this recipe for clam chowder a number of years ago.  I have used clams, baked salmon or canned salmon in this chowder.   This recipe calls for potatoes but I used a cup of frozen corn niblets instead.  When I first read this recipe and saw the amount of garlic cloves, I thought the taste would be too strong but it isn't.  Because the cloves were large, I used 9 cloves of garlic.  Instead of flour I used flax seed meal as part of the roux in the chowder.  Recently, I bought flax seed meal by mistake.  I was looking to buy ground flax seed to make my breakfast cereal and I bought meal instead. The meal is like flour, finely ground and can be used in baking or as a thickener.

Chowder cooking in a big pot. 

Ready to eat.

Clam Chowder

INGREDIENTS:

½ cup butter or margarine

10 to 12 cloves of garlic, minced

¼ cup flour

2 cups milk

2 cans of baby clams, drained

19 oz can of tomatoes with its juice

3 medium size carrots, peeled and chopped

3 stalks celery, chopped

1 large onion, peeled and chopped

1 large potato, chopped OR 1 cup frozen corn

1 tsp dried basil or a handful of fresh or frozen basil leaves

salt and pepper to taste

DIRECTIONS:

In a large soup pot, on medium high heat, add the butter and garlic.  As the butter melts, add the flour.  This is a roux.  You don't want to overcook the roux and make paste.  Once everything is combined and well blended, add the milk.  Cook for a few minutes.  Add the rest of the ingredients.   Once the chowder starts to boil, reduce the heat to simmer.  Simmer for 45 minutes or until the vegetables are cooked.  If the chowder is too thick, thin with water or milk.

ALMOND MEAL MUFFINS WITH BERRIES

I found another muffin recipe using almond meal instead of flour.  This recipe is a bit simpler than a previous recipe I posted using almond meal.  It has less ingredients.  For this recipe I used a cup of frozen cherries.  These cherries are from the backyard tree and last summer we pitted many cups of berries, bagged them and froze them.  Using a convection oven, I baked these muffins for 30 minutes.

Ready for the oven.

Cooling in the muffin tin.

Almond Meal Muffins with Berries


INGREDIENTS:

2 cups almond meal
2 tsp baking powder
pinch salt
1/4 cup water
1/4 cup oil
1/3 cup sweetener eg. Splenda
3 eggs
1 cup berries

DIRECTIONS:


In a medium size mixing bowl, beat the eggs.  Add the water and oil to the eggs.  Combine.  Add the rest of the ingredients except the berries.  Stir until combined.  Fold in the berries.  Using pam or oil grease a 12 cup muffin tin.  Divide the batter across the muffin cups.   Bake at 325 degrees F for 30 to 40 minutes depending on your oven.

Adapted from bestrecipes.com

FLAX MUFFIN IN A MUG

I have been making this muffin in a mug for breakfast several times a week.  It is very easy to make.  The coconut flakes and chopped almonds are optional in the recipe but I do add them to the mixture prior to cooking.  I found that 45 seconds is sufficient cooking time in my microwave.  If you are using a really thick mug to make the muffin you may need more time than the 45 seconds.  Once the muffin is cooked, I add some berries and yogurt as a topping.  I find that this muffin is filling and keeps me satisfied for the morning.  

Muffin right after cooking.

Muffin turned out onto a plate.

Flax Muffin in a Mug

INGREDIENTS:

1 tsp butter

1 egg

1/4 cup ground flaxseed

dash of cinnamon

1/2 tsp baking powder

1 tsp splenda   

1 tbsp chopped almonds (optional)

1/2 tbsp unsweetened flaked coconut (optional)

DIRECTIONS:

Spray a mug with vegetable pan spray, add butter and microwave for 15 seconds to melt the butter.  Add the rest of the ingredients to the mug, stir to combine everything together and microwave for one minute.  Depending on the strength of your microwave, one minute may be too long.  Start at 45 seconds and add extra time if the muffin is not cooked.  You can turn the muffin out on a plate or you can eat it right from the mug. 

Adapted from sparkpeople.com

COCONUT FLOUR SUGAR COOKIES

This sugar cookie recipe is very easy to make.  It uses coconut flour instead of wheat or other grain flour.   Instead of using the 3/4 cup of sugar in the batter, I used stevia.  I had to guess the amount of stevia as a substitute.  I did use real sugar with the cinnamon when I rolled the balls of dough in the sugar and cinnamon.   I liked the cookies but they have a different texture than a wheat based cookie.  They kept their shape like a wheat cookie but do not have a different melt in your mouth texture.

Cookies cooling on the baking tray.

INGREDIENTS:


4 eggs
3/4 cup plus 2 tbsp sugar
1/2 tsp vanilla
1/4 tsp salt
1/2 cup melted butter or margarine
3/4 cup coconut flour
2 tsp ground cinnamon

DIRECTIONS:


Combine eggs, sugar (reserve the 2 tbsp sugar), vanilla, salt and butter.  Mix well.  Stir in coconut flour.  Let the mixture rest for 3 to 5 minutes to allow it to thicken.  Combine the cinnamon with the 2 tbsp sugar on a small plate.  Form the dough into 3/4 to 1" balls and roll in cinnamon sugar mixture.   Place on a non stick cookie sheet about 1 inch apart.  Using a fork, gently press down on the ball to slightly flatten it.  Bake at 375 degrees F for 15 minutes.  Makes about 2 dozen cookies.

Adapted from a card recipe from Bulk Barn.

THE BAND CHICAGO

I recently had the opportunity to attend a concert of the band Chicago.  What a show.  Song after song that was played in the concert hall was instantly recognizable.  The horns section was superb.  The band tried to play a song from almost each of their albums.  The last time I heard this band live was during the 1970s.

Chicago formed in 1967 and is one of the longest running pop bands still playing and recording.  Four original band members are still with the band.  Several of the other band members have been part of this group for many years.  The band has the status of having 22 gold, 18 platinum and 8 mulit-platimum albums.  I don't know of any other band achieving these record sales.  They have teamed up with other bands including Earth, Wind and Fire.  We have a DVD of a concert they did with Earth, Wind and Fire.  The concert DVD includes solos for each band and teaming up for a number of songs together.

There were several things that impressed me seeing this group perform live.  After four decades they still have enormous amounts of energy.  They love to play and do play as a tight group.  They had a great time playing, were smiling and having fun.  The audience gave back the energy they were feeling from hearing the music.  The other thing was that there was no intermission, they played for two hours.  I think the band may have felt taking an intermission would have broken the mood and the energy in the room and their own momentum.   If you ever get the chance to see this band play, I would highly recommend it.

On a final note, because of some recent surgery and not knowing how long I could sit on a chair, I took a regular size pillow, in a flowered pillow case, carried in a tote bag, into the concert hall.  I have never taken a pillow to a concert.  No one raised an eyebrow or took a second look from what I could tell.  I used the pillow to help me recline in the chair and lean against the DH.

HOT FLAX CEREAL

I made this breakfast cereal one morning and shared it with the DH.  I quite enjoyed it and it will become one of my regular breakfast meals.  The recipe is not quite enough for two people depending on what else you are eating for breakfast.  You could use 1/3 cup ground flax, 1/3 cup milk, 1 heaping tablespoon of each coconut and chopped nuts to make one serving.  I have also added some yogurt to the cooked cereal instead of milk and half of a chopped banana instead of berries to the cooked cereal.  

Cooked cereal.

Cereal with added dash of cinnamon and berries.

INGREDIENTS:


1/2 cup milk - coconut, cow, soy or almond
1/2 cup ground flaxseed
1/4 cup unsweetened coconut flakes
1/4 cup chopped nuts - walnuts. almonds, pecans
ground cinnamon
handful of berries

DIRECTIONS:

Combine the milk, flax seed, coconut and nuts in a microwaveable bowl. Heat for one minute and forty seconds.  Serve topped with a sprinkle of cinnamon and berries.  You can add some more milk to the cereal.  Serves 1 to 2.

Adapted from Wheat Belly diet.

KEITH RICHARDS

I have been a fan of the Rolling Stones for many years.  I like their music, especially their music from the 1960's and 1970's.  In fact, when they came through the fine city I live in several years ago and played two concerts, I went to both of the concerts.  I figured I needed to make up for all of their concerts that I hadn't been able to attend over the years.  


I recently received Keith Richards book 'Life'.  Of course he has had an interesting life and has dealt with various addictions and an overabundance of alcohol and drugs.  What has been impressive is Keith's narratives on music, how jazz, the blues and Motown shaped the music of the Rolling Stones and other bands that started in the 1960's.  He provides a perspective of travelling in the southern U.S. in the 1960's.  If you have ever played a guitar (I haven't) you will enjoy the descriptive on how Keith learned to play guitar, learning to play cords differently and how some of the sounds were created for a number of their hit records.  He also provides background on the development of some of their songs, how the lyrics were developed, what ideas or situations were occurring that provided that gem of an idea for a song.  Keith writes about Mick Jagger including how well Mick can write words in creating a song.  Details are provided on producing the Sticky Fingers album.  I still have that album stored in a box with others and remember it had an actual zipper on the album cover.  Other interesting stories include how they were managed and ownership of the publishing right for their songs and forming their own record label. 


Keith also spends time describing his addictions to heroin and other drugs.  His upcoming trial in Toronto in 1978 was the tipping point for him.  He was worried about being jailed and didn't want to go cold turkey in prison and secondly, his life was revolving around when he could get a fix related to where he was touring with the band.  His addictions were controlling his life.  He did not get jailed but instead had to perform a free concert in Toronto for the blind.  There is a story as to why the judge decided on that particular sentence. 


The book is written in a very open and honest dialogue and he doesn't gloss over the events he writes about.  He tells the good, the bad and the ugly.  I have enjoyed reading this book and have gained an appreciation of the person behind the face of Keith Richards.