"The Expert Food Enthusiast" Blog

Would I eat it? Kashi TLC Honey Almond Flax

Melanie Jatsek — Tue, 09 Feb 2010 15:52:46 +0000

You bet! This is quite possibly the most nutritionally balanced granola bar I have found thus far. It is pretty filling for only 140 calories and quite tasty too!

Not only are the carbohydrate, protein and fat proportions in balance, it is much lower in sugar than your typical granola bar. It also supplies you with a good dose of omega 3 fatty acids, which help to lower your triglyceride levels and increase your HDL cholesterol levels (that’s the good cholesterol). Did I mention it is also loaded with fiber? See for yourself:

Kashi TLC Honey Almond Flax Granola Bar (serving size=1 bar)

Calories: 140; Fat: 5 grams (0.5 grams saturated fat; 0 grams trans fat); Cholesterol: 0 mg; Sodium: 115 mg; Total Carbohydrate: 19 grams; Fiber: 4 grams (1 gram soluble fiber!); Sugars: 5 grams; Protein: 7 grams

I don’t know about you, but I would rather get a box of these for Valentine’s Day instead of a heart-shaped box of disappointing, overpriced chocolates, half of which are fruit-filled! I guess Forrest Gump was right…”life is like a box of chocolates, you never know what you’re going to get”. At least with a box of Kashi TLC Honey Almond Flax Granola Bars, you know you are getting some good stuff!

Would I eat it? Panera Bread’s Spinach and Bacon Baked Egg Souffle

Melanie Jatsek — Mon, 08 Feb 2010 14:36:45 +0000

No! Don’t let the words “baked” and “spinach” fool you! This flaky little thing packs a big sodium and saturated fat punch! In fact, it’s probably one of the most unhealthy things on the entire menu (competing for first place are New England Clam Chowder and Mac-n-Cheese). Here are the facts:

Spinach & Bacon Baked Egg Souffle (serving size= 1 souffle):

Calories: 580; Total fat: 39 grams (61% fat); Saturated fat: 21 grams (54% saturated fat…OUCH!); Trans fat: 1 gram; Cholesterol: 175 mg; Sodium: 940 mg; Carbohydrates: 34 grams; Fiber: 2 grams; Protein: 23 grams

Not a wise choice if you love your heart! Instead, why not order a whole grain bagel with peanut butter. Look at how much more heart-friendly this choice is:

Panera Bread Whole Grain Bagel with Peanut Butter (serving size: 1 bagel + 1 tbsp peanut butter):

Calories: 455; Fat: 11 grams (22% fat); Saturated fat: 1.25 grams (11% saturated fat); Trans fat: 0 grams; Cholesterol: 0 mg; Sodium: 490 mg; Carbohydrates: 73 grams; Fiber: 7 grams; Protein: 16 grams

Much better! Using Panera Bread’s online nutrition calculator you can now make smarter choices. Visit: http://www.paneranutrition.com/ to plug in your favorite menu items and see how they measure up!

Since February is National Heart Month, love your heart and be kind to it…watch your sodium, saturated and trans fat intake.

Would I drink it? Starbucks Grande Caffe Mocha

Melanie Jatsek — Thu, 04 Feb 2010 19:50:29 +0000

Only if I want to overdose on sugar and saturated fat! Let’s get one thing straight…sugar and fat are not the enemy, unless of course you’re talking about one 16 oz grande Caffe Mocha offering over 8 teaspoons of sugar and 53% saturated fat! Sure it supplies caffeine to give you a boost, but the excessive sugar and saturated fat content is sure to put you in a slump shortly after. I’ll bet this wasn’t your intention when you ordered this frothy beverage in the first place.

Check this out: It only takes 11 Caffe Mocha’s to gain 1 pound of body fat! This is assuming you aren’t subtracting 330 calories from your diet to compensate for the mocha. Most of us don’t! We think of the mocha as “just a beverage” when in fact it is a “meal”, just not a very nutritious one.

Here are the nutrition facts for a grande Caffe Mocha made with 2% milk:

Calories: 330; Fat: 15 grams (8 grams saturated fat); Carbohydrates: 43 grams; Fiber: 2 grams; Sugars: 33 grams; Protein: 13 grams; Calcium: 35%

A better option would be a grande Caffe Latte made with skim milk:

Calories: 130; Fat: 0 grams; Carbohydrates: 19 grams; Fiber: 0 grams; Sugars: 18 grams; Protein: 13 grams; Calcium: 45%

I know what you’re thinking: “But it doesn’t taste as good Melanie!” Trust me, once your taste buds get used to not having all of that extra sugar on them, they will adapt to prefer less sugar. Then, when you eventually indulge in a Caffe Mocha you will feel like you are drinking a cup of cotton candy!

Would I eat it? Quinoa

Melanie Jatsek — Sat, 30 Jan 2010 21:16:49 +0000

100% yes! Quinoa (pronounced Keen-wah) is used like a grain in recipes but really isn’t one. It is actually the seed of the Goosefoot plant. It has a pleasant, slightly nutty flavor with a bit of a crunch. It’s super easy to prepare: Rinse Quinoa, add to boiling water then simmer for 12 minutes. I like to add a bit of olive oil and balsamic vinegar, toasted almonds, chopped kalamata olives and sun dried tomatoes. It makes a wonderful side dish or filling for stuffed red peppers or acorn squash. You can even even add chopped dried fruit, such as apricots or figs.

The nutrition profile of Quinoa is AMAZING! Per 1/4 cup uncooked:

Calories: 180; Fat: 3.5 grams (no saturated fat); Total Carbohydrate: 29 grams: Fiber: 11 grams; Protein: 7 grams; Iron: 15%; Magnesium: 15%; Zinc: 15%; Phosphorus: 25%

The best thing about Quinoa is that it’s a complete protein, containing all 9 essential amino acids that your body needs to stay healthy!

You can find Quinoa at your local Whole Foods store….or if you live in Northern Ohio, Heinen’s Fine Foods carries it too! If you can’t find it in your local grocery store, you may want to ask the manager to special order it for you. This one is worth adding to your pantry.

Would I eat it? Greek Yogurt

Melanie Jatsek — Thu, 28 Jan 2010 13:42:45 +0000

Yes! Greek yogurt is the “new guy” in the dairy aisle, although it really isn’t new. You will find it right along side the more traditional Dannon yogurt. Because it is strained, it has more protein than traditional yogurt and is much thicker and creamier in texture. Greek yogurt has very little (if any) fat when you choose the 0% or 2% fat varieties. It tastes almost sinful! Be careful because some brands, like “Fage Total Authentic Greek Yogurt”, can have as many as 23 grams of fat per 8 ounces. Just be sure you are looking for the 0% or 2% fat varieties.

The higher protein content of Greek yogurt helps to keep you full longer, making it a practical food to eat if you are trying to watch your weight. Check out the nutrition facts of Greek yogurt as compared to Dannon yogurt:

Oikos Organic Greek Yogurt, Vanilla: 5.3 oz container

Calories: 110; Fat: 0 grams; Total Carbohydrates: 12 grams; Sugars: 11 grams; Protein: 15 grams; Calcium: 20%

Dannon Fruit on the Bottom Strawberry Yogurt: 6 oz container

Calories: 140; Fat: 1.5 grams (1.0 grams saturated fat); Total Carbohydrates: 27 grams; Sugars: 25 grams; Protein: 6 grams; Calcium: 20%

There are 3 major brands of Greek yogurt in the grocery stores today:

Oikos (made by Stonyfield)
Fage
Chobani

Although Greek yogurt is a little more costly than regular yogurt, you are getting a better “nutritional” buy for your money!

Would I eat it? Low Sodium V8 Juice

Melanie Jatsek — Tue, 26 Jan 2010 02:01:44 +0000

Yes! Yes! Yes! Low Sodium V8 Juice is a super quick way to achieve a serving of vegetables while on the road. You should try to eat at least 2 cups of vegetables everyday for optimal health. Just one 6 ounce can of Low Sodium V8 juice equals 1/2 cup of vegetables and supplies your body with 90% of your Vitamin C needs and 30% of your Vitamin A needs for the day, all for just 40 calories. This is what I call getting the most nutrition for your calories.

For a perfect salty/sweet snack, try pairing a can of Low Sodium V8 Juice with a cluster of grapes. Now you can check off one serving of vegetables and one serving of fruit for the day.

Forget snacking on Doritos and Pepsi, that combination won’t get you very far. When you need an extra boost of energy, think fruits and vegetables…they will never let you down!

Would I eat it? Wheat Bread

Melanie Jatsek — Sat, 23 Jan 2010 19:28:53 +0000

No, I would choose whole wheat bread instead. Yes there is a difference. A common misconception is that wheat bread is healthier than white bread. The truth is they are equal. They are both made from refined grains and do not contain the entire grain kernel. The kernel is made up of the bran, endosperm, and germ:

When you look at the nutrition label on a whole grain product, the first ingredient will read: whole grain, whole oat, whole rye, whole wheat, oatmeal, whole cornmeal, stoneground whole grain, wheat berries or brown rice. A true “whole grain” product contains the entire grain kernel and therefore carries the following health benefits:

reduced risk of stroke
reduced risk of type 2 diabetes
reduced risk of heart disease
better weight maintenance

If you aren’t sure whether a product is in fact whole grain, check the Whole Grains Council website. It has a data base of hundreds of whole grain products: www.wholegrainscouncil.org/find-whole-grains/stamped-products

The next time you order a sandwich from Subway and they ask “white or wheat?”, request whole wheat and know that you are making at least one good decision for your body!

Would I eat it? Lay’s Lightly Salted Potato Chips

Melanie Jatsek — Wed, 20 Jan 2010 12:40:23 +0000

I sure would! If you are looking for a healthier version of the traditional potato chip, this is it! It has the crunch you are looking for along with a hint of salt. It still has the same amount of fat (that’s what makes it taste so good!) but it comes mostly from the heart healthy poly and monounsaturated fats. Check out the nutrition facts:

Classic Lay’s Potato Chips have twice the amount of sodium! Once you get used to eating less sodium, your taste buds will adjust and soon you will prefer less salty foods.

One word of caution when it comes to eating potato chips: It helps to portion one serving in a bowl, otherwise you may end up eating half of the bag! Remember the tag line of Lay’s? “Betcha can’t eat just one!” If you are one of those people (like me), you can’t! Portioning is key.

Would I eat it? Entenmann’s Pop’ems

Melanie Jatsek — Mon, 18 Jan 2010 11:10:07 +0000

No! Although I’ve always said that if I were on death row my last meal would be a dozen doughnuts…I can’t remember the last time I’ve had one. I take an “all foods fit” approach to eating, which means if I really want a doughnut I will eat one. I just don’t want one! I also take an “eat with the end in mind” approach to eating, which means I know how I will feel after I eat a doughnut…unsatisfied and like I just ate a ton of bricks! This past weekend I ate a small piece of white cake with fondant frosting at my cousin’s graduation party…it was yummy indeed, however it did nothing to satisfy my hunger.

Foods that are high in sugar digest pretty rapidly. They usually lack protein and fiber, which means you will be looking for something to eat again soon! Not fair right? You’ve just eaten these calories, you should at least feel satisfied right? I’m afraid it doesn’t work that way friends! Please understand that I am not saying never eat sugar, just know that you will not get the energy you desire from a sugar-laden meal. It has the reverse effect in fact! Sugar is an “energy-robber”. Take a look at the nutrition facts on Entenmann’s Pop’ems and you decide if it’s worth it.

Serving size: 2 Pop’ems:

Calories: 210; Fat: 12 grams (6 grams saturated fat); Carbohydrate: 25 grams; Fiber: 0 grams; Sugars: 17 grams; Protein: 1 gram

This nutrition panel is exactly the opposite of what you want if you’re looking for something that will satisfy you and bring you energy. Is it worth it?

How about 1 tablespoon of peanut butter on a slice of whole wheat bread? That will carry you much further!

Would I eat it? Oatmeal Apple Pie

Melanie Jatsek — Thu, 14 Jan 2010 11:58:14 +0000

Would I eat it? I already have…this morning! This homemade oatmeal actually tastes like apple pie! I stumbled upon the recipe by accident. I ran out of strawberries, which is usually how I top my oatmeal, so I used what I had on hand: an apple! Talk about a quick and satisfying breakfast. I ran it through my nutrient analysis program and here is what I found:

Calories: 228; Fat: 11.2 gram (1.2 grams saturated,7.3 grams polyunsaturated, 1.8 monounsaturated); Carbohydrate: 30 grams; Fiber: 5 grams; Protein: 5 grams

Don’t let the total fat content scare you, it’s mostly unsaturated (healthy fat) and comes from the walnuts. When you compare this to a traditional bowl of oatmeal, it really keeps you satisfied for a few hours (that’s because of the fat and fiber). Traditional oatmeal is purely carbohydrate. Since your body digests carbohydrates first, if the meal has no fat or protein, you will find yourself searching for something to eat in an hour or two.

Here is the QUICK and EASY recipe:

1/4 cup Quaker Old Fashioned Oats

7 walnut halves, broken in half

1 tsp brown sugar, unpacked

1/2 of an apple (with skin), diced (put the other half in a ziplock bag and refrigerate for tomorrow)

1/2 cup of water

Dash of cinnamon

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Put all ingredients in a microwave-safe bowl and microwave for 1.5 minutes. Top with cinnamon and enjoy!