More Reasons To Enjoy Pasta This Fall + Tasty Recipes

Let’s be honest, crisp, fall weather doesn’t exactly make you want to eat salad—or anything cold for that matter. But that’s why there are other delicious food options out there, like hearty soups, flavorful pastas and gooey brownies, all of which will keep you feeling full and toasty. Is it just us or are you suddenly in the mood for something warm and chocolatey, too?

So while many fall favorites, like those listed above, have the reputation for being loaded with carbs and calories, that doesn’t necessarily have to be the case. Who says you can’t have scrumptious pasta that’s also healthful and nutritious? And no, we aren’t just talking about spiralized vegetable noodles.

In addition to being affordable and versatile, pasta offers a surprising number of health benefits to enjoy, including:

·         Complex carbs, which help to provide sustained levels of energy

·         Low levels of salt and fat, depending what sauce you put on top

·         Ample fiber (found in whole-grain varieties) which supports digestion and keeps you feeling fuller for longer

·         Additional nutrients like selenium, manganese, folate and carotenoids, all of which can help support cell health

Now that you’re basically a pasta expert, it’s time to see all of its nutritious perks in action. And what better way is there than doing a taste test with a few yummy recipes?

Spicy Asian Veggie Pasta

Ingredients:

·         8 ounces angel hair rice pasta

·         1/4 cup gluten-free tamari

·         2 tablespoons rice wine vinegar

·         2 tablespoons lemon juice

·         2 cloves minced garlic

·         2 teaspoons sesame oil

·         1/4 teaspoon red pepper flakes (more if you like it hot)

·         1 teaspoon peanut oil

·         1 cup chopped red, yellow, or green pepper

·         1 cup sliced sweet onion

·         1 cup broccoli florets

·         1 cup shiitake mushrooms, sliced

·         1 cup grape tomatoes

·         For extra protein, try adding chicken or shrimp

Directions: Cook pasta according to package directions. Make sauce by combining tamari, rice wine vinegar, lemon juice, garlic, sesame oil, and red pepper flakes together in a small bowl. While pasta is cooking, heat peanut oil in a wok or large frying pan. Stir-fry peppers and onions. Add broccoli and mushrooms when onion and peppers begin to soften. Stir in tomatoes and sauce. Add noodles and mix well.

Chicken & Mushroom Pasta

Ingredients:

·         2 ⅔ c. rigatoni pasta (or other tube-shaped pasta)

·         2 tbsp. olive oil, divided

·         ¼ tsp. salt

·         ¼ tsp. ground black pepper

·         12 oz. skinless, boneless chicken, cut into bite-sized pieces

·         3 cloves garlic, smashed and minced

·         3 c. white button mushrooms, sliced

·         1 medium onion, thinly sliced

·         ½ c. low-sodium chicken broth

·         ¼ c. dry white wine (or chicken broth)

·         1 c. tomatoes, chopped

·         ¼ c. fresh basil, shredded

·         1 tbsp. dried oregano

·         ¼ c. shredded Parmesan cheese

Directions: Cook pasta, drain, and set aside. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Sprinkle the salt and 1/8 teaspoon of the black pepper on chicken, then cook for 5 minutes or until center of chicken is no longer pink. Remove chicken from skillet and keep warm. Add remainder of the oil to skillet with garlic, mushrooms, and onions. Stir-fry until onions are just tender. Pour in broth and wine, then bring to boiling. Reduce heat to medium-low and simmer uncovered until liquid is reduced to about half, stirring occasionally (about 5 to 10 minutes.) Remove skillet from heat. Add the pasta, chicken, tomatoes, basil, and oregano; toss to coat. Sprinkle with Parmesan cheese.

Pork Sauté with Vegetables

Ingredients:

·         4 cups cooked angel hair pasta 

·         1 teaspoon peanut oil

·         1 pound boneless pork (about 2 thick-cut chops), cut into 1-inch cubes

·         1/4 cup low-sodium soy sauce

·         1/4 cup water

·         1 tablespoon rice wine vinegar (red wine vinegar is OK)

·         2 tablespoons sugar

·         1 piece fresh ginger (about 1 to 2 inches), peeled and thinly sliced, to make about 1 tablespoon

·         3 to 4 cloves garlic, peeled and chopped

·         3 cups assorted mushrooms (shiitake, oyster, portobello, or ordinary white mushrooms)

·         2 cups snow peas, ends trimmed

Directions: In a large pot, cook pasta according to package directions. Meanwhile, heat oil in a deep frying pan, big enough so the pork fits on one layer. Brown pork on one side, then turn to brown other side, about 3 minutes in all. Sprinkle ginger and garlic over pork. Mix soy sauce, water, vinegar, and sugar and pour over all. Bring to a boil. Cover and turn heat to low. Cook 5 minutes and add mushrooms. Cook the pork mixture 5 minutes more and stir to coat meat and mushrooms with sauce. Layer snow peas on top. Cook 2 more minutes, or just until snow peas are bright green. Once the pasta is cooked, strain from the water. Remove the pork mixture from heat and pour over angel hair pasta. 

Bon Appetite.

For more ideas on how to maintain a healthy diet, GMC’s Nutrition & Weight Management experts can provide the resources you need to make better food choices. Start feeling your best today by setting up a nutrition consultation.

How To Pick The Best Produce Every Time (AKA: Tips To Tell It’s Ripe)

It’s no secret that produce can be finicky. While there are some fruits and veggies that make spotting ripeness simple (thank you, bananas and avocados), others can be much trickier (we’re looking at you, pears and squash).

So when ripeness isn’t quite as obvious, what are you supposed to do? Do you just throw caution into the wind and pick at random? After all, even if you try your best to examine each piece of produce, you may still end up with something that’s under or over ripe.

But as you probably guessed, there’s definitely a method to the produce madness. For instance, there are different ways to gauge ripeness—besides just look and feel—like weight and smell. Also, did you know that some fruits and veggies continue to ripen after being harvested, while others don’t? This means that if certain fruits and veggies don’t look ripe at the store, they won’t at home either.

For example, when it comes to strawberries, pineapple, watermelon, apples, cherries, grapes and citrus fruits, what you see is what you get—they won’t ripen any more. On the other hand, you may have a little more wiggle room with bananas, avocados, peaches, plums, cantaloupe, blueberries and tomatoes, as these fruits will continue to ripen (even after they’re harvested).

To make sure you don’t leave your produce selection up to the luck of the draw, here’s exactly how to choose fruits and veggies when they're not too under ripe and not too over ripe, but right in the sweet spot of peak freshness:

Avocados: Often times, ripe avocados don’t exactly look appealing on the outside. But beneath that dark green or black skin is the soft, light green middle is that so many of us love. When you squeeze a ripe avocado, it should feel slightly soft to the touch. However, if it’s firm, you’ll want to keep it out at room temperature to ripen (put it in the refrigerator to keep it from ripening further).

Beets: Despite their impressive list of nutrients, beets aren’t always the most popular root veggie. But don’t let their strange look and bright color deter you from trying them. Ripe beets should be firm and round with fresh-looking tops and deep red roots. Avoid beets with rough areas and long roots, as they may be tough.

Berries: While strawberries and raspberries won’t continue to ripen after being harvested, blueberries will. This doesn’t change how you should select your berries in the store, though.

Make sure that you look for berries that are uniform in color (deep red or deep blue—no white, green or brown). Also, the key to checking for ripeness is to shake the plastic container(s) they come in. If the berries move around freely, you are all set. If not, then there’s likely a soggy, sticky berry somewhere in there.

Brussels sprouts: This small, but mighty veggie is right in season throughout the Fall. To pick the best sprouts, look for those that are smaller (these will be sweeter and more tender), more compact (tight leaves) and bright green in color. If you notice that their leaves are yellowing, this is likely a sign of aging post-harvest. 

Citrus: Whether we’re talking about oranges, clementines or grapefruits, the rules of ripeness are the same: it’s all about the skin. Steer clear of those with bruising, soft spots or discoloration. As a good rule-of-thumb, ripe citrus should feel  heavy for its size when you pick it up.

Peaches: You can’t talk about Georgia and not talk about peaches—right? And it’s the perfect time of year, too. Now in terms of spotting that perfect peach, you’ll want to look for a nice golden orange/yellow color. And you’ll want to check for slight softness to the touch—it should be firm with some give when you squeeze it.  

Pears: The main thing you want to watch for when picking a pear is skin health. Make sure that it’s firm and that you avoid those with bruising or soft spots. In terms of ripeness, a pear should be firm with a little bit softness when squeezed. However, even if you pick a pear that’s under ripe, it’ll continue to soften and sweeten with time.

Squash: This may be the easiest fruit (yes, it’s technically a fruit) to pick out of all. Even though this fall favorite comes in many, many different variations, the guidelines to spotting a ripe squash are all the same. It comes down to just a few things: it should feel heavy (for its size) and it should have firm, blemish-free skin (no bruising or soft spots).

A healthy outside starts on the inside.

As with all things, becoming a produce expert takes time. After all, there are hundreds of different varieties. So in addition to remembering these helpful tips—like which fruits and veggies should feel tight and/or firm (eggplants, grapes, tomatoes) vs. those that should be slightly soft (mangoes, avocados and peaches), make sure to talk to your primary care provider, too. As the health care expert that knows your health needs best, your partner in good health can help by making nutrition recommendations customized just for you.

Wait, Is Coconut Oil Actually Bad For You?

Do you need some help softening cracked heels (after all, who doesn’t)? What about smoothing flyaways? And while we’re at it, finding something to do some teeth whitening would be great. Lucky for us, there’s coconut oil—beloved by all for its universal application (aka: when in doubt, use coconut oil).

That is until the American Heart Association (AHA) threw a bit of wrench into everyone’s food and beauty routines by calling this go-to staple unhealthy. Did we read that right? The anti-bacterial, anti-inflammatory, moisturizing, fat-burning, miracle substance is actually unhealthy? Well, it depends on who you ask. So before you decide to stock up on a lifetime supply or you swear off of it completely, let’s dig a little deeper to see where coconut oil actually stands.

Why are experts saying coconut oil is unhealthy?

As you may know, coconut oil is really high in saturated fat. While there is some level of debate over the actual health benefits and/or risks of this type of fat, there is no denying that coconut oil is literally filled with it. In fact, 82% of the fat in coconut oil is saturated, which is much higher than butter at 63%, beef fat at 50% and pork lard at 39%. Just for reference, only 14% of the fat in olive oil is saturated, while the other 73% of it is monounsaturated (which is very heart healthy).

So, what’s the verdict on saturated fats?

At one point, saturated fats were considered extremely unhealthy (hence why margarine used to be recommended in place of butter, which is high in saturated fat). However, recent studies have found that saturated fats, especially those that occur naturally, are far healthier than trans fats, which are found in heavily-processed foods.

Just because saturated fat is the lesser of two evils, though, doesn’t necessarily mean that it’s super healthy. According to the AHA, saturated fats can raise your levels of LDL (the bad cholesterol), which increases your risk of heart disease and stroke.

But this doesn’t change the fact that many saturated-filled foods are totally delicious—beef, pork, cream, butter and cheese—just to name a few. So if you can’t live without these foods, including coconut oil, the AHA recommends that you stick to roughly 13 grams of saturated fat daily. Which for all you coconut oil lovers out there, that’s just one tablespoon.

Health Pros vs. Cons:

Like most things, coconut oil isn’t all bad. In fact there are many health benefits that you may enjoy when consuming it, but only you can be the judge of whether or not these health pros outweigh the cons:

·         It supports a healthy metabolism (thanks to medium-chain triglycerides (MCTs)

·         It may improve brain health (thanks to MCTs that are broken down into ketones)

·         It fights off bacteria and yeast (thanks to its high lauric acid content)

·         It may help to keep hunger at bay (thanks to MCTs)

·         It can give your energy a boost (thanks to MCTs)

·         It may help to reduce inflammation (thanks to polyphenols)

Should I still use it for other things—like shaving or moisturizing?

You bet! Just because coconut oil doesn’t top the charts for consumption, doesn’t make it any less of a sidekick for all of your beauty needs. A few of the popular ways you may want to use it are:

·         For shaving your legs

·         To heal your cuticles

·         To moisturize your lips

·         To remove eye make-up 

·         To prevent bug bites

·         To nourish your hair

·         To soothe dry skin

Going (coco)nuts:

The truth is the health status of foods is constantly changing—one week something’s healthy and the next week it’s not. For now, the hotly contested item is coconut oil, but next month it will be something else. So how can you possibly keep it all straight?

Well, for starters, you have to take generalized health information with a grain of salt (which may or may not be healthy). Instead, focus on your own unique health needs and what your body needs to feel its absolute best. To help you discover what that is, GMC’s Nutrition & Weight Management offers several helpful services, including nutrition consultationsand Diet by Design.

5 Totally Jawesome Recipes To Eat Like A Shark

While humans and sharks don’t necessarily have a lot in common—after all, sharks do live in the ocean—there is one important lesson we could learn from them: eating fresh seafood is a must.

From fish and mollusks, to crustaceans and more, sharks eat it all—and for good reason. That’s because seafood of all kinds, namely fish, crab and shrimp, offer vital nutrients, with low calories and ample protein. And you don’t have to have a shark-sized appetite (eating up to 66 pounds in one meal) to enjoy all the benefits of seafood.

So, in honor of Shark Week, it’s time to update your weekly menu with a few of these fin-tastic recipes. Even if you don’t consider yourself a fish lover, there are plenty of options that are 

dog-shark friendly (they eat crab) 

and carpet-shark approved (they eat shrimp).

Sea-sational Crab Cakes: This easy recipe takes less than 10 ingredients to make, and you’ll get plenty of protein, omega-3 fatty acids and selenium (thanks to the crab), plus vitamin C and B6 (thanks to the bell pepper). And bonus, you can enjoy a serving of 2 cakes, topped with avocado sauce for less than 250 calories! Can we get a high fin?

Ginger Shrimp Bites: You’ll be dying to take a bite out of these killer, open-faced sandwiches. With just 7 mouth-watering ingredients, you can enjoy plentiful protein, selenium, vitamin B12 and phosphorous (thanks to the shrimp), and a hearty dose of gingerol (found in ginger), which has anti-inflammatory and antioxidant properties.

Jaw-dropping Crab Munchies: You won’t be able to just nibble these deliciously decadent appetizers. Inside of these chomp-worthy starters, you’ll find nutrient-packed crabmeat, along with mushrooms, which provide over a dozen vitamins and nutrients. And you can top them with parsley—or should we say seaweed?

Deep Blue Sea Scampi Pizza: It’s pizza, enough said. But in addition to all of the things that make pizza such a staple, there are a few ingredients that will really make splash: shrimp, ricotta cheese and roasted garlic. With just 6 ingredients, plus a pre-made pizza crust, this recipe is sure to start a feeding frenzy.

Dill-icious Surf Sauce: While sharks think this sauce goes swimmingly with salmon, you can use it to top any of your favorites. Made with sour cream, cucumber and dill (plus horseradish and lemon for a little extra bite), this sauce serves up potassium, flavonoids, polyphenols and water (which isn’t just important for gills).

We mako health easy.

There are tons of fish in the sea, but there is only one of you. That’s why your health care should be just as unique as you are. With the trusted providers of Gwinnett Medical Group Primary Care, you’ll receive personalized care tailored to fit all of your health needs. From knowledgeable experts and the latest treatment options, to a wide array of support services and convenient locations, we can care for any health condition under the sea.

6 Delicious Ways To Actually Keep Your Salad Healthy

In theory, salads should be the perfect, go-to healthy meal. But after adding a few handfuls of cheese, maybe some croutons, and some bacon or chicken—after all, you need protein—that low calorie, nutrient-filled meal is long gone.

Salad bars just make it so easy to get carried away. You make your way through option after option, getting a little bit of this and a little bit of that, and before you know it, your healthy lettuce base is just a vessel for a whole bunch of unhealthy toppings. Things like dried fruit, roasted nuts, peas/corn and fat-free dressings are sneaky, unhealthy items that add up, thanks to extra carbs, sugar and salt.

So, in the name of keeping salads as they should be, nutritious and delicious, here are a few salad toppers that you can enjoy atop your favorite mixed greens—excluding romaine lettuce for now (per recent recalls):

   1. Chickpeas: Whether you like them roasted and toasted, or fresh out of a can, chickpeas can be a great source of protein and fiber for your next salad. Also, their mild flavor goes with just about any salad variety or you can have fun by trying one of the many different flavored options, like barbecue and habanero.

   2. Seeds: Instead of going for nuts as the traditional source of crunch on salads, try opting for seeds instead. Whether its sunflower seeds, flax seeds, chia seeds or pumpkin seeds, you’ll enjoy added fiber and many other nutrients, too. For instance, sunflower seeds provide a boost of zinc and flax/chia seeds offer ample omega-3 fatty acids.

   3. Quinoa. Also known as a super grain, the real question is: when is quinoa not a great thing to eat? Thanks to its long list of nutrients—fiber, iron, lysine, magnesium, riboflavin, manganese and more—it is a perfect filler for any salad. Not only will it help you to feel fuller, it can also help to bump up your metabolic health and help with weight loss.

   4. Olives. When it comes to olives, people usually fall into one of two categories; either they love them or they hate them. But, in the name of good health, you may want to give these zesty, pickled fruits another try—did you know they’re actually a stone fruit? Not only are they super healthy with ample monosaturated fats, vitamin E and other antioxidants, there are tons of different options.

   5. Veggie spirals. While spiralized veggies, like zucchini and sweet potatoes, have become a huge hit with pasta lovers across the country, they’re also a great alternative for salad toppers, too. Who needs crispy noodles, right? So, even though it may feel like you’re just adding more veggies to the pile of veggies you already have, the texture of spiralized veggies helps to mix things up, while also keeping things healthy.

   6. Alternative dressings. Dressings are where most of us tend to get into trouble. It can be difficult to stick to just one serving, not to mention the creamy deliciousness of ranch that is often way more appealing than oil and vinegar. So, instead of doing the dressing dance and trying to decide which option to go with, opt for something entirely different, like hummus or guacamole to top your salad.

Food for thought.

While there’s no denying that salads are a great way to get an assortment of fruits, veggies and protein all in one easy meal, it’s easy to undermine this healthy option. Things like dried fruit, salted nuts, bacon bits, fat-free salad dressings, crispy tortilla strips and cheese may seem harmless, but they can add up quickly.

For more ideas on how to maintain a healthy diet, GMC’s Nutrition & Weight Management experts can provide the resources you need to make better food choices. Start feeling your best today by setting up a nutrition consultation.

Here's Why You Need To Eat Protein Every Day

The power of protein is real. Not only does this macronutrient help your body with cell growth and repair, it also helps with everything from hormone and enzyme production to weight loss. So the real question is: what can’t protein do?

Well, as it turns out, protein actually can’t be stored like other compounds, such as carbohydrates and fat. That means, whenever your body is in need of protein, it doesn’t have a storage supply to draw on.

Now before you pack on the protein with powder, shakes and bars galore, it’s important to remember that you don’t need to eat protein all day long to give your body the daily amount it needs. In fact, you don’t really need more than the minimum amount recommended--.36 grams per pound of body weight—which translates into 46 grams of protein for women and 56 grams for men a day.

But unless you’re a superhuman, hearing 46 to 56 grams may not mean a whole lot. So, here is a quick list of the top protein powerhouses and how much of it you actually need to eat:

Seafood

Not only is this an excellent source of protein, you’ll also enjoy a healthy dose of Omega-3s (namely in salmon and trout), which can help reduce risk factors for heart disease, such as cholesterol and blood pressure. Your options are nearly endless when it comes to protein-rich options, a few examples include:

·         2/3 can of tuna

·         4.4 oz. of salmon

·         8 medium shrimp

·         18 medium oysters

·         4.6 oz. of lobster

Meat

Chicken and turkey are great protein foods, but let’s not forget about beef. For the healthiest approach, remove the skin and/or fat before eating. And don’t forget that meat is one of the few complete proteins, in addition to eggs, which means it has all 9 essential amino acids. Aim to eat:

·         3 oz. of turkey

·         3 oz. of chicken breast

·         3.3 oz. of beef

Veggies

Thanks to a protein-fiber combo, you hit the protein jackpot when it comes to veggies, getting all the perks without any of the drawbacks (fat and calories). And bonus, oftentimes these protein-packed options often keep you feeling full and help to manage blood sugar. Try enjoying:

·         1 2/3 cups black beans

·         1 ½ cups lentils

·         1-2 cups of kidney beans or edamame

Other

And don't forget eggs, dairy and nuts, too. Give these tasty options a try:

·         1-2 cups of Greek or plain low-fat yogurt

·         4 hard-boiled eggs

·         7 tsp. of nut butter

·         85-100 cashews, peanuts or almonds

Food for thought.

While protein provides a satisfying, filling, element to your diet, just remember that a little goes a long way. For more ideas on how to maintain a healthy diet, GMC’s Nutrition & Weight Management experts can provide the resources you need to make better food choices.

With knowledgeable dietitians who can customize a nutrition plan to meet your unique needs, you’ll enjoy all the great benefits that a healthy diet can provide. Start feeling your best today by setting up a nutrition consultation.