Fall Recipes and Frugal Findings!

The start of fall can be a double-edged sword. While we begin our football parties and winter clothes unpacking, we begin to move away from outdoor activities. And, without the outdoor exercise, it can be a time of calories not burned.

But this year, don't fret: sweat! Have a plan to exercise and utilize the full spectrum of healthy resources available throughout fall and winter while limiting your intake of high cholesterol and calorically dense foods. Franciscan Physicians Hospital is here to help by providing some health recipes and resources for the cold months ahead.

But first, allow us to present some healthy eating tips that you can incorporate into your daily agenda.

Basic Tips for Eating Healthy

First off, eat a variety of nurtrient-rich foods. Utilize the food pyramid and nutrition labels to monitor what you're "taking in."

Second, eat moderate portions without distractions. Make a distinct effort to eat at the kitchen table, or somewhere that won't be distracting. Watching TV or driving while eating keeps your mind from processing how full your stomach is.

Third, eat regular meals. Don't let prolonged periods of time go between meals. Eating consistently keeps out of control hunger bursts from causing you to over indulge.

Fourth, reduce, but don't eliminate foods that you love. This may include foods high in fat, salt or sugar. The key is limiting your consumption while allowing yourself to enjoy them in moderation.

Fifth, know the pitfalls of your diet. Consider tracking what you eat at each meal over the course of several days. Then, look at what contains the most calories or fat, and cut back on those portions. If you're not eating enough vegetables or fruits, increase those portions.

Recipes for Success

Chicken and Sweet Potato Stew

Here's a recipe that provides you with plenty of protein and a monsoon of Vitamin A (sweet potatoes have 337% of the recommended daily intake per cup!). Plus, it's a warming recipe that you can mix up with your favorite seasonings. Makes 6 servings.

What You'll Need

6 bone-in chicken thighs

2 lbs. of sweet potatoes, peeled and speared

6 large shallots, peeled and halved

1/2 lb. white button mushrooms

4 cloves garlic, peeled

1 cup dry white wine

1/2 teaspoon dried rosemary, crushed

1 1/2 tablespoons white-wine vinegar

The Prep

Place all of the items in a 6-quart slow cooker. Cover with a lid and cook on low until potatoes are tender, which will be about 5 hours. Remove bones from chicken before serving, if desired. 

The Nutritional Facts

Per Serving: 285 calories; 6 g fat;  50 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 17 g protein; 5 g fiber; 519 mg sodium (with 1 tsp salt/pepper); 866 mg potassium

Curried Deviled Eggs

Whip up some new flair with healthy antioxidant power. Useful as an appetizer or part of a meal, this simple recipe makes 12 servings.

What You'll Need

12 hard-cooked eggs, peeled

2/3 cup light mayonnaise

1 tablespoon fresh lemon juice

1 teaspoon curry powder
1/2 teaspoon ground mustard
1/4 teaspoon black pepper
1/4 teaspoon salt
2 tablespoons chopped chives or green onions

The Prep

Slice eggs in half lengthwise and remove the yolks. Place them in a small bowl and mash the yolks.

Stir in the remaining ingredients until smooth and creamy. Spoon mixture into egg white halves and sprinkle with chives or green onions.

Refrigerate for one hour or until ready to serve.

The Nutritional Facts

Per Serving: 163 calories; 15 g fat; 1 g carbohydrates; 216 mg cholesterol; 191 mg sodium; 0 g fiber; 6 g protein.

Vegetarian Taco Salad

Utilize this zesty recipe when you want to put some color on the kitchen table. With a quick prep time and mix of flavors, you'll be sure to satisfy with the 6 servings this recipe makes.

What You'll Need

2 tablespoons extra-virgin olive oil
1 large onion, chapped
1 1/2 cups corn kernels
4 large tomatoes
1 1/2 cups cooked brown rice
1 can (15 oz.) kidney or pinto beans, rinsed
1 tablespoon chili powder

1 1/2 teaspoons oregano

1/2 cup chopped cilantro (fresh)

1/3 cup prepared salsa

2 cups lettuce (iceberg or romaine)

1 cup low fat cheese (based on preference)

2 1/2 cups crumbled tortilla chips

The Prep

Heat oil over medium heat in a nonstick skillet. Add the onion and corn, and cook until onion begins to brown (5 mins.). Coarsely chop one tomato and add to skillet along with rice, beans, chili powder and 1 teaspoon oregano. Stir frequently until tomato cooks down and let the contents cool slightly.

Coarsely chop the remaining tomatoes, then combining with the cilantro, salsa and remaining 1/2 teaspoon oregano in a medium bowl.

Toss lettuce with bean mixture in a large bowl. then adding half of the salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and remaining cheese.

The Nutritional Facts

Per Serving: 395 calories; 17 g fat; 20 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 14 g protein; 9 g fiber; 459 mg sodium (with 1/4 teaspoon salt); 774 mg potassium.

Franciscan Physicians Hospital will be releasing its first-ever cookbook in the coming months, comprising recipes from physicians and staff. Check back for more details on where to purchase your copy!

MSG: Monosodium Glutamate and You

Various and sometimes even conflicting research can be seen in relation to MSG, or Monosodium Glutamate. MSG is a salt of the amino acid--Glutamic Acid (glutamate). It is also an excitotoxin, along with Aspartame; these excitotoxins excite the nervous system and brain cells to the point of deterioration. Naturally produced by the body, MSG is considered good by some and bad by others; the distinction lies in its origin. Let's first look at the composition of MSG.

Glutamate is one of many amino acids used by the body and linked into the chains of protein in the body. In a simple explanation, some amino acids float freely by themselves and link into proteins to serve important functions; such as being a neurotransmitter which carries nerve cell impulses through the body. Further, some amino acid neurotransmitters like glutamate trigger nerve cells to fire, while others such as taurine and gamma amino butyric acid tell the firing cells to cease firing. This balance, affected directly by glutamate levels, is very delicate. Opponents to MSG argue that glutamate added to foods is bad. Proponents would say otherwise, arguing that MSG is exactly like the glutamate in the human body, and is therefore good. Problems lie in both the amount of MSG ingested, which affects balance levels, and whether the MSG was processed where it may contain contaminants. If processed MSG was the same as the natural glutamate produced by the body, there would be no need to split the amino acids apart to form "free" glutamate; a process known as "hydrolysing."

Talk of MSG's origination and effects on the body tie into the use of MSG. This product is not a preservative; rather, it makes the body think that a certain food is high in protein and nutritious. Thus, the MSG can change your body's perception of both taste and nutritious content. One affect of MSG on the body is its ability to stimulate the pancreas, which produces insulin. Insulin breaks down carbohydrates in food; when insulin is produced without carbs to break down, your blood sugar drops and your appetite, reacting to that drop, increases. If you follow the conclusion that MSG exacerbates or certain diseases, reduce your consumption to decrease your chance of disease. Lori Granich, registered dietitian with Franciscan St. Margaret Health, says "it's a controversial topic, but the USDA says that MSG is safe for human consumption. There's no real evidence of the harmful effects in moderation."