Just A Number On the Scale

(By: Kimberly A. Tessmer, RD LD)

Muscle tissue is denser fat tissue so if you have some muscle mass you may weigh more than the average person. But you may also be fitter and healthier than someone who is the same height, but weighs less. Your healthy weight should be the weight at which you feel good, have plenty of energy, and don't have any obesity-related illnesses including hypertension, sleep apnea, type 2 diabetes and arthritis.  The scale does not always tell the whole story!!  

Burger Subs?

(By: Kimberly A. Tessmer, RD LD)

Try this riddle: what grills like a burger, tastes meaty on a bun, and has a fraction of the fat? The answer: grilled portobello mushrooms.  Surprised at the answer? You can dress these mushrooms up like burgers, and you'll enjoy a hearty sandwich that's far better for your heart than the usual beef burger.  You can find portobello mushrooms in most grocery stores year around. 

Mushrooms really do have a meaty taste and a great flavor.  And that meaty taste comes with a very impressive nutrition profile!  Portobello mushrooms have no fat, very little carbs and hardly any calories.  They are an excellent source of niacin and a good source of potassium and selenium (an antioxidant!).  Add mushrooms to stir-fries, salads, casseroles, sauces, etc... to spice up your dishes and add some nutritional value.

When grilling or broiling, lightly brush caps and stems with olive oil to keep them moist, and season to taste. Grill or broil 4 to 6 inches (10 to 15cm) from heat source for four to six minutes on each side, brushing with oil again once or twice during cooking. The stems are very woody and should be removed and saved for soups and stocks.