Are Potatoes Good for You, or Not?

Like many foods, potatoes have had their ups and downs in the media.  The truth is potatoes are actually a very healthy food.  The average medium baked potato (2.25" - 3.25" in diameter) is 161 Calories with 2 Calories from fat, 4.3g protein, 5.7g fiber, and a slew of great vitamins and minerals like Calcium, Potassium, Iron, Vitamin B6 and Vitamin C.  What makes potatoes unhealthy is the way they're usually prepared.

A medium order of fast- food french fries is packed with about 360 Calories, 180 Calories from fat (that's half of the calories from fat) and 590mg of sodium.  Another unhealthy way to prepare them is to top them with a mound of full-fat sour cream, a chunk of butter, heaps of bacon bits, and a pile of cheese.  Get the picture?

This is a healthy, easy dish that can be a side to any protein or eaten alone as a vegetarian meal.  Because it's done in the microwave it's super fast.  It also preserves the vitamins in the vegetables because they don't cook long.  You can make this dish for yourself, or as a healthy side for more people.

If you haven't cooked a potato or two in your microwave, it's a good idea to do that first to see how long it takes.  Once you know the timing for a potato you can confidently add the greens 3-5 minutes before the finish.

Potato Side Dish in the Microwave

Prep time: 5 min

Cook time: 15-20 min depending on the intensity of your microwave  

Serves: 2 

Ingredients:

3 potatoes

1.5 cups of broccoli or asparagus or Brussels sprouts

To season the potatoes:

1/4 cup Chives

2 Tbsp 2% Plain Greek Yogurt (you can really use as much of this as you like)

To season the greens:

1/2 tsp sea salt

or 4 tbsp low sodium soy sauce

or balsamic vinegar

or low-cal vinaigrette salad dressing

Directions:

• Wash potatoes and broccoli
• Cut out divots from the potatoes and cut woody stems off the broccoli
• Cut slits in the potatoes with a knife (to prevent explosion in the microwave)
• Place potatoes on microwaveable plate and cover the bottom with water (for potatoes to absorb while cooking)
• Microwave potatoes on "high" for 10-20 minutes, depending on the intensity of the microwave. (knife should slide semi-easily into the top)
• Flip potatoes over, place the broccoli on the plate and add a little more water.
• Cook 3-5 more minutes on "high" until broccoli turns bright green and both are finished.

Nutrition Information per Serving *  
Calories 324 
Calories from fat 6

Total Fat 1.1g / 2% 
Saturated Fat 0.5g / 3% 
Trans Fat 0.0g 
Cholesterol 2mg /1% 
Sodium 50mg / 2% 
Total Carbohydrates 58.8g / 20% 
Dietary Fiber 5.7g / 23% 
Sugars 4.2g 
Protein 11.0g

Vitamin A 33%

Vitamin C 124%

Iron 18%

Low in saturated fat

Very low in cholesterol

Very low in sodium

High in potassium

* includes 2 tbsp 2% yogurt, does not include added salt

* % Daily Values are based on 2,000 Cal diet

* Nutrition information computed at caloriecount.about.com

Related Posts: Easy, Healthy, Delicious - Asparagus ,  Cauliflower Mashed Potatoes, Mushrooms and Dark Greens

Easy, Healthy, Delicious: Asparagus

This is one of my favorite vegetable sides. Not only because the dish is so simple, but because the presentation is always beautiful and the taste is the same as what you would encounter at a high-end, gourmet restaurant.

Ingredients:

12 thin spears of asparagus
1 Tbs olive oil
1/2 tsp sea salt

Directions: 

Wash asparagus and cut off the woody bottoms. (Thin spears are the most tasty and least woody.)
Put one tablespoon of olive oil at the bottom of a non-stick pan and let it heat up til it gets watery.
Place the asparagus into the pan and cook until the stalks turn bright green. Turn at least once to evenly heat.
Slide the asparagus onto a plate and shake a bit of sea salt on top.

Cook time: 5 min.
Serves: 2

Nutrition Information per Serving (6 spears)
Calories:78
Calories from fat: 64 (almost all from the olive oil)
Sodium: 2mg
Vitamin A 16%
Vitamin C 9%
Calcium 3%
Iron 11%

*Vitamin % based on 2,000 Cal diet

The Daily Whipping: Should Exercise Get Easier?

Should exercise get easier?This is a question I get asked frequently from people who are beginning an exercise program. But, there isn't a cut and dry answer to this.

In fact, I say Yes - and - No.

In order for exercise to work, you should always be challenged.

You need to challenge yourself enough to:

• Keep your skeletal muscles strong and tone
• Maintain healthy bone mass
• Work the muscles of your cardiovascular system (heart, lungs and blood vessels) so they stay strong and avoid disease  
• Burn enough calories to maintain a healthy weight 

How do you know if you’re challenging yourself enough? Use a simple sing-talk test: if you can talk but not sing, you’re working hard enough. If you can honestly (and that's a big HONESTLY) say you’re challenged, then you’re working hard enough. 

Want numbers?   If you rank your exertion on a scale of 1-10, you should be exercising in the range of 6-8 in order for your workout to make a difference.  This translates pretty well to 60-80% of your true maximum.  Of course you can use heart rate monitors and other equipment, but they're not necessary.

If you've been exercising for a while you'll keep it closer to an 8 and throw in a 10 every now and then.  The interesting thing is that pushing harder becomes more comfortable the longer you've been exercising.  But that doesn't mean it's "easy".

Easy, Healthy, Delicious - Cauliflower Mashed Potatoes (Something a little Different)

This is a very simple dish to make, and tastes like mashed potatoes.  So if you're looking for a way to get a different vegetable into your food repertoire, this might be for you!  It's a popular dish (with a few changes made by me of course) frequently called cauliflower "mashed potatoes" but there are no potatoes in here. 

The dish stays well in the refrigerator and reheats in the microwave.


Ingredients:

• 1 head of cauliflower (per 2 people)
• 1 tablespoon of your choice of butter spread (I used Smart Balance with extra virgin olive oil)
• 2 garlic cloves
• sea salt

Directions:

• Wash and cut cauliflower
• Place cauliflower and garlic in a steamer and salt it lightly
• Steam until soft
• Place all in a blender along with the butter spread
• Blend to desired consistency

Serves: 2

Nutrition Information per Serving:

Calories 58
Calories from Fat 23

Total Fat 2.6g / 4%
Saturated Fat 0.8g / 4%
Cholesterol 0g
Sodium 305mg
Total Carbohydrates 7g/ 2%
Dietary Fiber 3.3g/ 13%
Sugars 3.2g
Protein 2.6g


Vitamin A 2.5%
Calcium 1.5%
Vitamin C 52%
Iron 1.5%

The type of butter or butter spread you use makes a difference here.  In my version above it accounts for half of the calories, all of the calories from fat, and most of the vitamin A. 

% Daily Value based on 2,000 Calorie diet therefore if your diet is lower in Calories the percent is higher

Six Weeks to A Healthy Lifestyle Makeover - Just in Time For Summer

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• Are you ready to ditch the diets and stop the insane exercise programs in exchange for something more lifestyle friendly and sustainable?
• Are you longing for an expert coach to help you make decisions about fitness and dietary habits, but don't have the extra cash? 
• Are you worried that adapting a healthier lifestyle means giving up doing things you love and eating the way you like?  
• Have you hit a plateau and wondering why your efforts in health and fitness aren't paying off? 

If these are your dilemmas, I have something you may be interested in: 

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In 6 weeks' time we follow a small step approach, tackling one change to your diet and one change to your exercise program each week so it’s not overwhelming. There are no fad diets or crazy exercise regimes, just pure and simple healthy changes that really work - and are sustainable long-term.

The course is all online so you can participate from anywhere at any time. And it’s flexible so it doesn’t matter what your current fitness level is, or what your food preferences are.

It's a proven fact that people who take on health and fitness goals are much more likely to succeed if they have a coach and/or a support group. In this space, you'll get plenty of personal coaching from me. You'll also be supported by a community of peers who are taking on the same challenges - so you'll never feel alone.  It’s a real support network as you’re working on your goals.

After the 6-weeks are over, you'll get a lifetime membership to the forum where you'll have continued access to my expertise, and the support of all the other participants.  This is a place where everyone shares questions, recipes, work-out ideas, and motivations.  It's a social network for fitness where you'll have the support you need for success - as long as you like.

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