Chicken with Turmeric and Cumin

Chicken with Turmeric and Cumin

Spiced ChickenThis is a Rudog original recipe. This is a GREAT way to get some turmeric and cumin (superfoods!) into your diet!

I actually use frozen thighs, so my cooking time takes around 20 minutes. Obviously fresh or thawed chicken will cook more quickly. You can use breasts, but they aren’t as tender. No recipe is ever set in stone, so feel free to adapt it how you like it!

Check out this link to learn more benefits about turmeric!

 

  • 6 chicken thighs (boneless and skinless)
  • 1 can diced tomatoes
  • 1-2 cups chicken broth, could be more…..
  • 1 can green peas
  • 1-2 tsp cumin
  • 1-2 tsp turmeric

In a large skillet, pour the chicken broth over the chicken thighs. It doesn’t have to completely cover them,  but it should be deep enough to  bathe them. Add the tomatoes, undrained, and as much of the canned peas as you like. You can actually save half the can to add to some rice later….your choice. Season with a little salt if you want, and then cumin and turmeric. Start with a tsp of each, and then add more if you decide you like it stronger.

Let simmer on low to medium  heat until the chicken is completely cooked. Probably around 15 minutes. I like to cover this in the beginning, and then uncover it for the last few minutes of cooking to thicken up a little bit. The chicken will be tender and easy to cut when it is ready.

This is fantastic when it is served with basmati rice. Cook the rice in chicken broth instead of water for a little more flavor. Toss in some of those peas at the end (if you saved any) and serve!

This is a well balanced meal that has carbs, protein, and a little fat. Perfect.

You can love yogurt! Noosa Mates is one to try!

You can love yogurt! Noosa Mates is one to try!


You can love yogurt—it’s not just for women or for dieting anymore. Anybody remember the slimy, wet Yoplait yogurt from the 70’s?

Today things are different. Very different. Not all yogurts are created equally! Each brand has its own bacteria combination, its own texture and color, as well as flavors. If you think you don’t like yogurt, you haven’t really given it a fair shot. It is truly worth the time to spend a few extra dollars and purchase 5-10 different yogurt brands and go home and conduct a taste test. Taste them all at the same time. My suggestion is to stick to vanilla, so that you can compare the yogurts evenly. Keep in mind that yogurts with a higher protein content are going to be thicker (which I like!). These are also great options to use when making dips or smoothies. Regardless, you have to get out there and try them all before you can really make an informed decision. One brand that you should definitely look for is Noosa. Noosa Mates comes in LOTS of flavor combinations, but 3 to look for are caramel chocolate pecan, coffee chocolate almond, and blueberry walnut granola. You could eat these for breakfast or as a snack. Go get some.

 

You can love yogurt

You can love yogurt!

Probiotics

Probiotics

Hyperbiotics Pro-15

Hyperbiotics Pro-15

 

It’s always a good idea to re-evaluate your supplement regimen, or to simply evaluate if there is something you should or need to be taking. Research changes constantly, so it’s a good idea to try to keep up. I’m not an advocate of supplementing lots of stuff, and I rarely “recommend” anything. However, I am a fan of looking into probiotics as a mainstay of the diet. If you are someone who doesn’t eat lots of yogurt or milk based foods, you should consider a probiotic supplement.

Ideally, you should increase these types of foods in your diet, but a supplement is a good second choice. There are different forms of supplementation, but I really like the probiotics from a company called Hyperbiotics. Specifically, Pro15.

Why take probiotics? They not only improve gut health, they also boost the immune system. For individuals whose diets vary drastically, or who are engaged in extremely physical/stressful activity, or who don’t eat a nutritionally balanced diet, probiotics are a great way to add a little “insurance” and help the body keep itself in good health. Check out the different options here.

This is not expensive and it’s not complicated. Give it a try for at least a week and see if you don’t notice a difference in the way you feel.

Breakfast Burrito

Breakfast Burrito

Egg Burrito

Need a fast, high energy, nutritious breakfast? Think Breakfast Burrito. No, not fast food. You make this one yourself. SUPER SIMPLE.

  1. 3 Eggs
  2. 2 Flour tortillas
  3. 2 oz shredded cheese (Mexican blend works best)
  4. Salsa, taco sauce, or picante sauce

Scramble the eggs, put in warmed tortillas, top with cheese and salsa. You can wrap these in plastic wrap to eat later if you want.

Suggestion: Make a lot of these ahead of time, wrap them in plastic and keep in the fridge. When you are ready to eat one, you can just pop it in the microwave for 30 seconds or so.

This is the kind of thing that is so simple, but so smart. You’re getting protein, a little fat, and some carbs.  A great kick-start to the day or an afternoon snack.

Egg burrito photo by Flickr user jeffreyw
Rice: Get beyond white!

Rice: Get beyond white!

Types of rice

If you are one of those people that thinks rice is either white or brown, and both are boring, you are mistaken. There are so many different kinds of rice, each with a unique flavor and many with a unique use. You would serve yourself well to venture out and try some of the different varieties. Several are mentioned here with brief descriptions and suggestions for use.

  1. Basmati

An aromatic, long-grain rice from India, Bangladesh, and Pakistan. It comes in brown or white. It has a distinct flavor, “nutty” might be a word to describe it. It is a tender, fluffy rice and does not stick. It is used in curries and stir fry, but can also just be served as a side dish.

  1. Brown

This is available in short, medium, or long varieties. It is higher in magnesium, selenium and fiber than white rice. Can be eaten as a breakfast cereal, used in sushi and puddings, and can be substituted for white rice most of the time.

  1. Arborio

This is a medium or short grain rice with a high starch content. It is used to make risotto. (Risotto is an Italian rice dish that is stirred and cooked slowly in a broth to a creamy consistency) Arborio is also used for pudding and other desserts.

  1. Black

Sometimes also called “purple” or “forbidden” rice. It is dark due to the anthocyanin content. It is a whole grain rice and comes in long and short grain varieties. The short grain type is often used to make sticky rice, porridge, and rice pudding.

  1. White

This comes in short, medium and long grain varieties. Most white rice in the U.S. in enriched with thiamin, niacin, folic acid, and iron. Don’t rinse white rice before or after boiling to prevent washing the nutrients away.

  1. Jasmine

This is originally from Thailand and has a very distinctive floral aroma and nutty flavor. It pairs well with Mediterranean food. It is light and fluffy, and can be white or brown. Steaming works better than boiling with this grain.

  1. Wild

Wild rice is actually not rice at all. It is a semi-aquatic grass species grown in North America. It is dark, long and slender with a nutty flavor. The texture is chewy and it is higher in protein than white or brown rice. This is usually mixed with other rices or bulgur wheat. It goes very well with red meats, stews, soups, pilafs, and fruit.

  1. Red

This is a whole grain rice, very rich in antioxidants and other nutrients.  It is a long grain rice from Thailand or a medium grain from Bhutan. It is nutty, chewy and great to add to pilafs, rice salads, and stuffings. Plus it’s beautiful!

All rice varieties have carbohydrate, a little protein, a tiny bit of fat, and all are gluten free. Whole grain rice will have more protein, vitamins, and fiber than white rice. Colored rices will have more antioxidants.

The shape and length of the rice determines its texture when it has been cooked, as well as what dishes to use it in. Long grain rice generally cooks light and fluffy. It is good for adding to rice salads, jambalayas, curries, and stuffings. Medium grain rice is moist and tender. It is better suited for things like paella and risotto. Short grain rice is much moister and stickier, making it a great option for rice puddings and eating with chopsticks.

Rice is a great way to make soups and casseroles even heartier, as well as stretch the food budget.

Get out there and try some rice that isn’t white!

Mary Cabral, Fight Dietitian

What about fat in your diet?

Many of the fighters and athletes that I work with really don’t have a good grasp on how much fat they are eating, let alone how much fat they should be eating. They are frequently focusing so much on eating protein or not eating carbs, that the fat content kind of gets ignored. I mentioned in an earlier article that MOST of men who are training full time (2 times a day most days, plus additional cardio) need at least 3000 Kcals.  This is based on an average male body size of 5’10” and 200lbs, with an average age of 28. This is not designed to promote weight loss, but to provide adequate fuel for training and maintaining muscle mass.

For a 3000 kcal diet, a reasonable fat goal would be 20-25%, or 600 – 750 kcals. That’s the equivalent of 66 – 83 fat g/day. This would mean that the carb intake would be around 50-55% and the protein intake around 20-25%.

On diets that are a little higher in protein, they tend to be a little higher in fat. That’s because animal based protein carries with it more fat. For example, a 6oz portion of fairly lean beef is going to have upwards of 42g of fat. The same portion of chicken breast will only have 18-30g fat. The type of meat you select will greatly affect the amount of “fun” fat you can build into the diet. Dairy products are often used as protein sources and they can carry additional fat (especially saturated fat) as well.

It’s also important to point out the if you prefer to use whole grain foods and higher fiber foods, they will typically be a little higher in fat than lower fiber choices. The bran portion of the grain is where the fat content is contained. Cereals (think granola) that are higher in fiber can also be higher in fat because of the nuts they use to boost the fiber. They also cook or roll the granola in oil, be sure to read the label.

It is certainly easy to get too much fat, but you don’t want to be so careful that you don’t get enough. Many of the guys I work with admit that they are afraid to eat fat at all. Here are a few of the problems that can happen if you don’t eat enough fat:

  • You will end up feeling not satisfied. This eventually leads to a “binge” where you seek out pizza or something that has the fat you are craving in it.
  •  Fat in the diet provides a mouth feel that communicates to the brain “this is yummy and I like it it.” It signals the serotonin response that tells your brain you are satisfied and done. If this “trigger” doesn’t happen, your body puts itself on a mission to make it happen.
  • Over time, when there isn’t enough fat in the diet, you put yourself at risk for essential fatty acid deficiency. There are lots of special fats and fat soluble vitamins that are present in fat. When you over restrict fat, you miss out on these. This can cause drying of hair and skin, brittle nails, hair that breaks, and an overall dullness to the skin.

If you are eating a balanced diet (which means adequate carbs, protein and fat) that provides the right amount of calories, and you aren’t going crazy with high fat food choices, your fat intake will be right on target without you having to measure it. However, if you want a little help or affirmation that what you are doing is right for your training goals, just talk to a dietitian  to see what and how you are actually eating. Knowledge is what gives you the power to change.

Mary Cabral, RD/LD
Owner, www.Rudog.com

 

 

Probiotics can help with the Holiday Binge??

Probiotics can help with the Holiday Binge??

This article is taken from the Hyperbiotics.com website. They did it so well, I wanted to share!

The holidays are just about here, and as excited as we are to dive into all of the delicious goodness likely to be on our tables this year, there is one aspect that some of us don’t so much look forward to: digestive troubles from a holiday binge.

From meats and cheeses to bread, fruits and baked veggie dishes (don’t forget dessert), sharing the annual meal of gratitude with the ones you love often means that overindulging – and the feelings that follow – are inevitable.

The good news is that probiotics can help. In fact, there are several steps you can take toward proper gut health that can have you saying goodbye to seasonal struggles with your digestive system when your inner foodie comes out to play for the holidays.

Go with Your Gut

The key to feeling great during the gluttony of the holidays is to maintain a healthy gut environment on a consistent basis. Gut health is not only important for experiencing optimal digestion and regularity, but it also affects all other supportive systems, like the nervous and immune systems.

You may even be able to improve your mood and boost overall energy in the days and weeks leading up to the holidays by making simple, healthy choices in favor of your GI tract – like eating probiotic-rich foods or taking a probiotic supplement.

Probiotics are beneficial bacteria that colonize within your gut, and their presence can help to balance out the microbes that live there – keeping you feeling your best when it comes to foods, drinks, stress, and other holiday elements that can weigh heavily on your digestive system. A probiotic supplement that can effectively deliver good bacteria to your GI tract can help support regularity and even reduce bloating and gas – two of the most common complaints after a jubilant meal.

A high-quality probiotic like Hyperbiotics PRO-15 can pack billions of beneficial, living microbes into a single serving and might just help you enjoy your holiday feast without falling asleep at the dinner table or feeling backed up and uncomfortable in the days that follow. Simply put, a healthy gut environment can help you enjoy the time spent with your loved ones.

Focus on the Right Foods

It’s all about the details (or should I say micronutrients) when it comes to the foods that we eat around the holidays. So, to really curb the digestive distress, focus on foods that provide nourishment to your body vs foods that leave you feeling overly-stuffed and depleted.

For example, did you know that the right carbohydrates like whole grains and healthy complex carbohydratescan help keep glucose levels steady? As well, fibrous compounds from fruits and vegetables also support energy levels throughout the day and provide food and energy for the probiotic colonies in your gut – helping them to colonize and keeping your system supported.

Lean meats are great energy foods because they contain protein, vitamin B12, and essential amino acids like Tyrosine, an important amino acid for regulating hormones released in the gut environment which affects how we feel almost instantly.

Fatty acids like Omega-3 can be found in nuts, leafy greens, and fish and are important for many functions, including mood regulation. Fatty acids also help maintain a healthy gut lining, so they’re relatively gentle on the digestive tract.

Secure a Good Night’s Sleep

The night after a celebratory dinner can be a tricky one to get through, especially if you’ve really indulged in all that the seasonal fare has to offer. Interestingly enough, a December 2014 article called “The Gut Microbiome and the Brain” published in the peer-reviewed Journal of Medicinal Food describes a direct connection between your gut bacteria and your sleep and circadian rhythms. Balancing the bacteria in the gut through probiotic supplementation and conscious food choices can help you bust through a bout of post-feast insomnia.

A gigantic meal of any sort can leave you feeling exhausted, and while a cup of coffee might sound like the perfect digestif, caffeine can disrupt your REM sleep. When you’re not getting enough REM sleep, mental clarity often suffers as a result. Secure a good night’s sleep by choosing tea or hot water with lemon after your meal and increasing your intake of probiotic and prebiotic foods and supplements as the holidays approach.

Get Ahead of Bloat and Digestive Upset

Overeating is the most common cause of bloating, and gas can easily get trapped in your stomach from fatty foods, carbonated beverages, sweeteners, and dairy. Unfortunately, our culture is one adorned with buffets and double cheeseburgers, making overeating not just a holiday tradition, but a common occurrence. By eating slowly, listening to your body, and stopping once you are satisfied (not stuffed), you can start to rise above the temptation to overeat and feel great this season.

As well, when we’re not experiencing “business as usual”, it can be very hard to give thanks or focus on anything else for that matter. Digestive issues are incredibly distracting and no one should be burdened with them when it comes to enjoying a little time off with your family.

One of the best ways to combat digestive distress is to stay hydrated. It seems simple, but water helps keep digestive flow in motion, and you can achieve a healthier system simply by allowing more water to move through your digestive tract and break up anything that might be slowing you down. Try drinking an extra large glass of warm water with fresh squeezed lemon and a dash of pink Himalayan salt first thing in the morning to jumpstart  your hydration (and bathroom) routine.

 

Attitude is Everything

Whatever you do, don’t beat yourself up about a hearty holiday meal. Because the body metabolizes guilt in a multitude of ways, one of the best things you can do is to prepare for your indulgences ahead of time.

Prior to your foodie festivities, plan for a healthy holiday and aim to increase your workouts or stay physically active, eat prebiotic and probiotic foods that can more positively impact digestion, and stick to limited portions so that you can ensure that the bounty you consume in the future is properly processed by the GI tract, and moves through your body quickly and without issue so that you can cherish another year of happy memories with your family. Because let’s face it, there’s not much better than feeling your best while being with the people you love.

Want to try a probiotic that will change your life? Order yours here and get a discount because of Rudog Nutrition.

We’d love to hear from you! What are some of the ways you cope after a holiday meal?

Breakfast Skillet from Leftovers

Sometimes a leftover potato can be the basis for an easy, healthy breakfast. I had a small potato sitting around, along with some remnants of my Easter ham. I got inspired (because I was hungry) and decided to whip up a skillet concoction using my leftovers and some ingredients I already had on hand. This is just what I ended up making, but it could certainly be adapted to use whatever YOU have on hand. This would be great with ANY meat remnants, like steak or pork, or sausage. This serves two people easily, or one VERY hungry man.

Ingredients:
1 small potato
1 oz chopped ham
1 oz shredded cheese
2 eggs
1/2 oz ghee (butter or oil of your choosing)
salt and pepper to taste

Enjoy!

Fish Tacos

Fish Tacos

Ever had one? These are popular in Texas for sure, but anyone can make a great fish taco. These are particularly good because they can be very low in fat, high in carbs and protein and loaded with flavor.

Things you will need to have on hand:

Fish of your choice, but white fish works best. Look for swordfish, sea bass, or tilapia. Salmon also works well.

Green or Red Salsa (or a hot sauce that you like)

Limes sliced into wedges

Corn tortillas

Onions, chopped

Cilantro, fresh is best!

Avocado, optional, sliced

Tomatoes, chopped

Grill your fish of choice. Be sure to add flavor! Brush with olive oil, garlic, peppers, whatever you like! Grill it with the skin side UP first and cook about 2/3 through. You can tell how much it is cooking by looking at the color of the flesh. It will turn from clear to solid. Flip it and finish grilling. If you are feeling a bit gourmet, use banana leaves to flip the fish on to when on the grill. This will make it easier to remove from the grill. You can just flake the fish apart while still on the leaves and clean up is WAY easier.

To prep the tortillas, brush with a little olive oil and heat briefly on the grill. All you have to do now is assemble your taco! Make it any way you like. J Top with a squeezed lime wedge and you are ready to eat!

Tip: If you are one of the lucky ones who need to increase your calories to gain some weight, you can double up the tortillas on your taco.

Eat smart!

Eating after Bariatric Surgery: 3 easy tips

Eating after Bariatric Surgery: 3 easy tips

Eating after bariatric surgery can be hard. But you have to follow the diet!

I want to remind you and encourage you that you have to stay the course! The years ahead will be full of good, old fashioned life. Some of it will be great, some of it will be good, and some of it will be bad. It will never be predictable and easy. You have to be prepared for every day. Eating after bariatric surgery means you do not have the luxury of taking a day off. You must follow your bariatric diet every day. (Yes, this is my pep talk!) If you don’t follow your special bariatric diet, you could be putting your health in danger. So, here are some things to think about when you feel overwhelmed or frustrated. Just keep it simple and remember these three things:

  • The volume of food that you eat is very important. Even if the food choice isn’t perfect, the AMOUNT that you eat is VERY important. Do not overeat!
  • You need to alternate eating and drinking, with approximately 30-45 minutes between each activity.
  • Don’t eat stupid calories. (Do I really need to say anything more here?)

Now, of course, this is not an exhaustive list of do’s and don’ts. This is not intended to replace any dietary instruction that you have been given. It is intended to remind you that the basics are really important, even when life isn’t making things easy for you. If you aren’t sure how to eat after your bariatric surgery, or have questions about what is okay and not okay to do, call your dietitian or physician today. It’s okay to have questions, it is not okay to not get answers.

If you need a post-surgery check up or just need a pep talk about how to eat after bariatric surgery, don’t wait any longer!

Schedule today!

 

NOTE: Vomiting is NOT okay. If you are experiencing frequent vomiting, something is not right. Check in with your dietitian and your physician immediately.

You can schedule your ZOOM Bariatric Nutrition Class by clicking HERE  

Classes are offered at 2:00 EVERY Monday and Wednesday. We can't wait for you to join us!