Eating Out: Italian

Who doesn't love Pizza or Pasta? Pizza and pasta are as American as Apple Pie. It is estimated that more than 3 billion pizzas are sold in the US each year from nearly 62,000 pizza parlors, coast to coast. And every American eats an average of 46 slices (23 lbs.) of pizza a year.
Pizza is thought to have originated in the 7th or 8th century AD in Southern Italy, probably as a focaccia bread with toppings. It was brought to the USA in the late 19th century by Italian immigrants (over 4 million came over a relatively short period during an economic downturn) and was often sold by peddlers in Italian neighborhoods carrying them in metal tubs on their heads, for 2 cents a slice. The first pizzeria opened in New York City's Little Italy around 1905. After the end of World War II, the GI's returning from Italy brought with them their love for pizza, and the USA was never the same again. It is hard to imagine the USA with no take-out or delivery pizza!

Well here are a few pointers on choosing pizza:
(the numbers are from the largest pizza chain in the country)

A cheese only Personal Pizza (7.25 oz) has about 590 calories with 24 grams of fat, while a Supreme (9 oz) has 720 calories (36 grams of fat) and a Meat Lover's (9.25 oz) has a whopping 830 calories (46 grams of fat). Why not opt for the Veggie Lover's (8.25 oz) which has a relatively low 550 calories with only 20 grams of fat?

For the Hand-Tossed style (12"):
Cheese only - 1760 calories (64 grams of fat), 220 calories (8 grams of fat) per slice
Italian Sausage and Onion - 1920 calories (88 grams of fat), 240 calories (11 grams of fat) per slice
Pepperoni - 1840 calories (80 grams of fat), 230 calories (10 grams of fat)

For the Stuffed Crust (14"):
Cheese only - 2800 calories (112 grams of fat), 350 calories (14 grams of fat) per slice
Meat Lover's - 3840 calories (208 grams of fat), 480 calories (26 grams of fat) per slice
Veggie Lover's - 2640 calories (104 grams of fat), 330 calories (13 garms of fat) per slice

For the Thin Crispy Crust (12"):
Cheese only - 1520 calories (64 grams of fat), 190 calories (8 grams of fat) per slice
Meat Lover's - 2240 calories (128 grams of fat), 280 calories (16 grams of fat) per slice
Veggie Lover's - 1440 calories (48 grams of fat), 180 calories (6 grams of fat) per slice

What about sides?
Well here is some information to help you make a better choice:
Breadsticks (1) - 150 calories (7 grams of fat)
Crispy Buffalo Wings (2) - 230 calories (15 grams of fat) without dipping sauce
Dipping Sauce (Ranch or Blue Cheese) (1.5 oz) - 225 calories (24 grams of fat)

Pastas
Chicken Alfredo (23 oz) - 1260 calories (66 grams of fat)
Meaty Marinara (22 oz) - 1040 calories (48 grams of fat)

Post these numbers next to the flyer of the local Pizza joint on your fridge and refer to them before you call!

Recipe: Grilled Cod

This week it finally felt like Fall as the days and nights became much cooler. Inspite of the evening chill,  I went ahead and grilled some fish for dinner. It turned out really well and was light on calories, though not on taste and we enjoyed it with a glass of Chardonnay from Santa Barbara. The recipe follows:

Ingredients:

Cod 1 lb filet - cut into1" chunks
Dry White Wine 1/2 cup
Fresh Dill 1/2 cup or Dry Dill Weed 2 tbsp
Fresh Cilantro 1/2 cup or Dried Parsley 2 tbsp
Shallots 2 - finely chopped
Garlic 2 cloves - finely chopped
Jalapeno 1 - finely chopped
Red Pepper Flakes - 1/2 tsp
Kosher Salt
Freshly Ground Pepper
Olive Oil

Method:
Mix all the ingredients in a bowl, except the salt, pepper and olive oil. Refrigerate for 4-5 hours. Add 1 tsp of Olive Oil, salt and pepper (to taste) and mix together.
Grill at 375-400* either in a grill pan coated with olive oil spray, or thread into skewers and grill over the grate. Turn the fish pieces after 5 minutes and grill the other side for a total of 10-12 minutes, till it is lightly charred on the outside and opaque inside.
Serve warm with brown rice, grilled shallots, baby potatoes and bell peppers (recipe will follow in another posting on grilling vegetables).

This tasty and healthy meal includes all the food groups and nutrients that one needs.

Eating Out: Mexican Food

Most of us in SoCal and all over the South-West love Mexican food. However when eating out at restaurants, we have to know what we are getting (calorie wise).
Let me help out with some examples from a popular Mexican restaurant chain:

Tacos(each) :
Grilled Chicken                250 calories (Fat 12 grams)
Fish                                   320 calories (Fat 18 grams)
Grilled Shrimp                  220 calories (Fat 10 grams)
Grilled Steak                     220 calories (Fat 10 grams)

Burritos (each) (Without Chips):
Grilled Chicken                630 calories (Fat 28 grams)
Steak                                 720 calories (Fat 38 grams)
Carnitas                            790 calories (Fat 33 grams)
Shrimp                              730 calories (Fat 34 grams)
Mahi Mahi                        650 calories (Fat 34 grams)
Veggie                               680 calories (Fat 27 grams)

Nachos:
Grande                            1270 calories (Fat 78 grams)
Grande Chicken              1340 calories (Fat 78 grams)
Grande Steak                  1430 calories (Fat 87 grams)

Salads:
Chicken Chipotle Ranch 480 calories (Fat 32 grams)

Salsa (1 oz):
Picante                                 20 calories
Others                                     5 calories

(Remember most women need between 1300-1500 calories/day).

Chinese Take-Out/ Eating Out

Everyone (or almost everyone) in the world seems to love Chinese food, and in the USA it is probably the most popular among 'take-out' foods and is close to rivaling burgers, pizza and tacos in overall popularity. So what should you order, the next time you drive up to your neighborhood Chinese fast food restaurant for take-out?

Most of us would assume that potstickers (esp. chicken) would be a good choice - well think again! An order of Chicken Potstickers (#6) from the most popular Chinese fast food chain has about 440 calories with 220 calories of that from fat! The sauce would add another 35 calories. On the other hand a Vegetable Spring Roll has 80 calories (30 calories from fat) and a Chicken Egg Roll has 170 calories (70 calories from fat). So consider choosing a roll as an appetizer, instead of the potstickers.

As for entrees, let us compare a few:

Entree                                                                 Calories                 Calories from Fat

Chicken:

Mushroom Chicken (5.5 oz)                                   130                                        60

Kung Pao Chicken (5.5 oz)                                     240                                      130

Orange Chicken (5.5 oz)                                         500                                       245

Shrimp:

Tangy Shrimp w/ Pineapple (5.5 oz)                       150                                         50

Kung Pao Shrimp (5.5 oz)                                       240                                      120

Crispy Shrimp (6 pcs)                                              260                                      120

Beef:

Mongolian Beef (5.5 oz)                                          180                                      100

Broccoli Beef (5.5 oz)                                              150                                        60

Pork:

BBQ Pork (5.5 oz)                                                    440                                      210

Sweet and Sour Pork (5.5 oz)                                   400                                      210

Noodles:

Vegetable Chow Mein (8 oz)                                   390                                      110

Rice:

Steamed White Rice (8 oz)                                       380                                       20

Vegetable Fried Rice (8 oz)                                      450                                      130


So now that you have a better idea of what you get, CHOOSE WISELY!

Salmon with Fennel and Tarragon

Ingredients:
Salmon fillet 1 lb.
Shallot 1
Garlic 2 cloves
Fennel seeds 1 tsp
Dried Tarragon 1 tsp
Dried Thyme 1 tsp
Cayenne pepper 1/2 tsp
Lime 1
Red Wine 2 tbsp
Kosher salt (to taste)
Fresh ground black pepper 1 tsp
Olive oil 2 tbsp

Method:
Coarsely grind the fennel seeds, tarragon and thyme in a spice grinder. In a bowl add 1 tbsp of olive oil, add the spice mix, cayenne pepper, chopped shallots and chopped garlic. Add 1 tbsp of olive oil to a baking dish and spread over the bottom. Place the salmon on the baking dish, skin side down and sprinkle with salt and pepper. Add the spice mix (from above) on top and spread over the fish. Add the zest from the lime on top, and let sit for 30-60 mins to absorb the flavors.
Pre-heat the oven in broiler mode. Add the red wine, pouring it slowly over the fish.
Broil for 15 minutes.
Top with fresh squeezed lime juice and serve warm with brown rice.
(Alternatively you may bake at 300* F for 30-35 minutes. You must cover the dish with aluminium foil (tightly) if you bake).

Hiking in the San Gabriel Mountains

Hiking is a great way to get some exercise. For those who live close to the mountains there are plenty of trails of all levels to choose from. Yesterday we went hiking on the Sam Merrill Trail to Echo Mountain in Alatadena.
For more information on local hikes, a book I would recommend is: 'Trails of the Angeles: 100 Hikes in the San Gabriels' by John Robinson. Or read Dan Simpson's blog at LocalHikes.com: 'Echo Mountain via the Sam Merrill Trail'.

 

View of the San Gabriel Valley and Pasadena from half-way up

 

View of the top of the mountain from the trail

 

 The trail begins at the north end of Lake Ave, at the Cobb Estate and then winds its way up the mountain via numerous switchbacks and climbs about 1300' over 2.5 miles. There is very little cover and the sun can be brutal, especially at this time of the year, so we got an early start and were on the trail by 7 AM. The views as you ascend are breathtaking and on reaching the top of Echo Mountain, there is a sense of achievement, especially looking at the ruins of 'The White City' and checking out the Mt. Lowe Railway complex, a thriving resort built in 1896 by Professor Lowe and abandoned in 1936.

Plan to spend 3-4 hours total and take plenty of water and some snacks. The only downside to this hike is the large number of people on the trail. So if you can get away, go on a weekday.

Coffee and Weight Loss

Does coffee affect your weight?
That depends on what kind of coffee you drink - a 8 oz glass of filtered coffee has only 5 calories, 0 fat and 0 carbs!
But what about that Frappuccino Mocha?
A 12 oz cup has 280 calories with 11 grams of fat and 43 grams of carbs, while a 16 oz ("grande") has 380 calories with 15 grams of fat and 57 grams of carbs.
What about a Cappuccino?
12 oz with whole milk has 110 calories with 6 grams of fat and 9 grams of carbs, while with non-fat milk, it has only 60 calories with 0 fat and 9 grams of carbs.
Don't forget the sugar!
1 packet has 20 calories, 1 level tsp has 15 calories, while a heaped teaspoon has 25 calories.
What abot the Half & Half? 2 tbsp = 40 calories with 3.5 grams of fat and 1 gram of carbs.
Now you know!

Carbohydrate Counting

How do you count Carbs?

Why do you need to count carbs anyway?
Because, excess intake of carbs will increase blood sugar which will lead to weight gain.

How much carbs does one need?
For a well balanced 1300 calorie diet (which is what most women need), 40% of total calories should come from carbs.
Most women need about 3-4 carb choices or about 40-60 grams of carbs at each meal, and 1 carb choice or 15 gram of carbs for a snack. (1 gram carb = 4 calories).

A sample 4 carb meal:

1 slice of bread (carb)
3 oz. chicken
1 green salad w/ 1-2 tblsp of dressing
1/2 cup mashed potatoes without gravy (carb)
1 cup low fat milk (carb)
1/2 cup fruit (carb)

1 carb choice = 15 grams of carbs.

And as always, read the labels of all packaged foods.

What is Obesity?

I am frequently asked the question - Am I obese?
Surprisingly many people fall into one of 2 categories regarding how they perceive their weight - either they are of normal weight and think they are obese, or they are overweight and think that they have a normal weight.

We use the Body Mass Index (BMI) to define normal, overweight and obese individuals.

What is BMI? It is a number calculated using a person's weight and height.
BMI = Weight (in kilograms) / Height (in meters) squared. (Weight in lbs. x 0.45 / height in inches x 0.025 squared)
Below are the ranges:

BMI                                                               Weight Category

< 18                                                                    Underweight
18 - 24                                                                Normal
25 - 30                                                                Overweight
30 - 40                                                                Obese
> 40                                                                    Morbidly Obese

So you can see where you are by checking on a BMI chart, or calculating your BMI, using the formula above.

However this is not the only measure of an unhealthy weight. Remember people with increased muscle mass (e.g. athletes) may have a higher BMI, but are not obese.

So another important measure is the Waist/Hip Ratio (WHR).
Men should have a WHR < 1.0 and women should have a ratio < 0.85.
The WHR is an indicator of visceral fat (abdominal fat) which is a predictor of obesity-related diseases e.g. diabetes, cardio-vascular disease, etc.

Unfortunately a lot of people who go on vigorous weight loss diets, end up gaining visceral fat and thereby becoming unhealthier. With a very rigorous diet, one ends up losing body muscle, and when the weight comes back - it comes back not as muscle, but as body fat.

So definitely watch your diet, but don't over do it. A 'slow and steady' approach with well balanced small meals over the long term is the way to go.

Spicy Chicken Wrap

This is a healthy and tasty alternative to the classic Chicken Wrap popular in the streets of Kolkata (Calcutta), India and now gaining popularity in New York City, where it all started in a small 'hole-in-the-wall' in Greenwich Village several years ago.

Ingredients:
(makes 4 wraps)

1 lb Chicken Breast (boneless, skinless) cut into bite-size pieces
1 Lemon
1 Red onion, thinly sliced
2 tsp Tandoori powder
1/2 tsp Nutmeg powder
1 tsp olive oil
1/4 cup chopped Cilantro
2 tbsp Greek style yogurt
3 tbsp Ketchup/Chili sauce mix
4 Whole wheat tortillas or Pita breads
1 Jalapeno or other hot pepper, thinly sliced (optional)
Salt to taste
Pepper to taste

Method:

Put the chicken pieces in a non-reactive bowl and sprinkle with salt, pepper, juice from half a lemon and 1 tsp of olive oil. Mix and let stand for 5 minutes. Then add 2 tsp Tandoori powder, 1/2 tsp Nutmeg powder, the cilantro and yogurt, and toss to mix well. Leave to marinate for at least 30 minutes or up to overnight. Grill the chicken pieces over medium heat (350* F) for 10-15 minutes till they are cooked through. Alternatively you can cook in a oven for 15 minutes at 350* F.
While this is cooking, mix 2 tbsp of Ketchup with 1 tsp of your favorite hot sauce (e.g. Sriracha) to create the ketchup/chili sauce mix.

Assembly:

Warm the tortillas (either in a frying pan or microwave), fill with chicken pieces in a single line. Add sliced onions and sliced jalapenos (if using), top with the ketchup/chili sauce mix and squeeze a little lemon juice over the chicken. Wrap the tortilla and enjoy warm.