Okay this one goes out to my "mature adults", yes you can lose weight and eat healthy when you get older and it does make a difference!
Read on to find out how to live to 100:
Many changes take place in physical abilities as we age. Try as I may, I simply can’t swim as fast at 69 as I did at 39, 49 or even 59. Nor am I as steady on my feet. I can only assume my strength has waned as well — I’m finding bottles and jars harder to open and heavy packages harder to lift and carry.
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Yvetta Fedorova
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Secrets of the Centenarians
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Personal Health: 100 Candles on Her Next Cake, and Three R’s to Get Her There (October 19, 2010)
From Taft to Obama, Victrola to DVD: Secrets of the Centenarians (October 19, 2010) But in August, I hiked in the Grand Canyon, prompting my 10-year-old grandson Stefan to ask, “Grandma, how many 69-year-olds do you think could do this?”
The answer, of course, is “a lot.” And the reason is that we work at it. For my part, I exercise daily, walking three miles or biking 10, then swimming three-quarters of a mile. In spring and summer, heavy-duty gardening strengthens my entire body.
But now that my physically stronger spouse is gone, I see that I need to make some improvements. With no one handy to open those jars or lift those heavy objects, I’ve begun strength training so I can remain as independent as possible as long as possible.
In a newly published book, “Treat Me, Not My Age”(Viking), Dr. Mark Lachs, director of geriatrics at the NewYork-Presbyterian Healthcare System, discusses two major influences (among others) on how well older people are able to function.
Delaying Bodily Decline
The first, called physiologic reserve, refers to excess capacity in organs and biological systems; we’re given this reserve at birth, and it tends to decrease over time. In an interview, Dr. Lachs said that as cells deteriorate or die with advancing age, that excess is lost at different rates in different systems.
The effects can sneak up on a person, he said, because even when most of the excess capacity is gone, we may experience little or no decline in function. A secret of successful aging is to slow down the loss of physiologic reserve.
“You can lose up to 90 percent of the kidney function you had as a child and never experience any symptoms whatsoever related to kidney function failure,” Dr. Lachs said. Likewise, we are born with billions of brain cells we’ll never use, and many if not most of them can be lost or diseased before a person experiences undeniable cognitive deficits.
Muscle strength also declines with age, even in the absence of a muscular disease. Most people (bodybuilders excluded) achieve peak muscle strength between 20 and 30, with variations depending on the muscle group. After that, strength slowly declines, eventually resulting in telling symptoms of muscle weakness, like falling, and difficulty with essential daily tasks, like getting up from a chair or in and out of the tub.
Most otherwise healthy people do not become incapacitated by lost muscle strength until they are 80 or 90. But thanks to advances in medicine and overall living conditions, many more people are reaching those ages, Dr. Lachs writes: “Today millions of people have survived long enough to keep a date with immobility.”
The good news is that the age of immobility can be modified. As life expectancy rises and more people live to celebrate their 100th birthday, postponing the time when physical independence can no longer be maintained is a goal worth striving for.
Gerontologists have shown that the rate of decline “can be tweaked to your advantage by a variety of interventions, and it often doesn’t matter whether you’re 50 or 90 when you start tweaking,” Dr. Lachs said. “You just need to get started. The embers of disability begin smoldering long before you’re handed a walker.”
Lifestyle choices made in midlife can have a major impact on your functional ability late in life, he emphasized. If you begin a daily walking program at age 45, he said, you could delay immobility to 90 and beyond. If you become a couch potato at 45 and remain so, immobility can encroach as early as 60.
“It’s not like we’re prescribing chemotherapy — it’s walking,” Dr. Lachs said. “Even the smallest interventions can produce substantial benefits” and “significantly delay your date with disability.”
“It’s never too late for a course correction,” he said.
In a study published in The Journal of the American Medical Association in 2004, elderly men and women who began strengthening exercises after a hip fracture increased their walking speed, balance and muscle strength and reduced their risk of falls and repeat fractures.
“Minor interventions that may seem trivial — like lifting small weights with multiple repetitions — can lead to dramatic improvements in quality of life,” Dr. Lachs said.
Supportive Environment
As with your body, your environment can be tweaked to enhance life in the upper decades. You can make adjustments at home to anticipate medical problems you are likely to face as you get older — allowing you to keep your independence, remain in familiar surroundings and minimize the risk of injury.
As Dr. Lachs put it, “It’s not just mold and radon that can make homes sick.” His colleague Rosemary Bakker says that most dwellings and equipment today were designed for 21-year-olds, and she has listed a set of issues that can jeopardize older people’s ability to function safely on their own:
¶Windows or doors that are hard to open.
¶Poor lighting, especially in crucial areas like the bathroom and kitchen.
¶ Rugs, irregular floors and other tripping hazards.
¶Tubs and showers that are hard to use if you have arthritis.
¶Stair widths or heights that are difficult to negotiate if you have neurological troubles.
¶Appliances and utensils that are challenging to handle if you have limited manual dexterity.
¶Poor layout of rooms, like a bathroom far from the bedroom, that can be a problem when you walk slowly.
Ms. Bakker, a certified interior designer with a master’s degree in gerontology, is the author of “AARP Guide to Revitalizing Your Home: Beautiful Living for the Second Half of Life” (Lark, 2010). The book shows how homes can be modified to promote lifelong safety and independence and still remain stylish. Many ideas can be found on her Web site, environmentalgeriatrics.com.
“These things are underpublicized, underappreciated and underutilized,” Dr. Lachs writes. Most fixes are simple and unobtrusive and “many are dirt-cheap,” he said, adding that if money is tight, it is best spent on improvements in the bathroom.
Cheers,
The Dietiting Dietitian
Tuesday, October 26, 2010
Saturday, October 23, 2010
Dear Food Manufacters
Dear Food Manufacturers,
I had the time to go grocery shopping without children. Yes I actually enjoy going to the grocery store, seeing the new products (and bogus health claims), pricing out cheap healthy foods, and watching what people buy. I can be there for hours, but I had a 2 hour limit (per my husband). Today I chose Acme as my food shopping victim. I had my list in hand, which I made from my 10 day menu, so I was ready to rock and roll. First the produce section. Lots of items are on my list for great seasonal dishes like spaghetti squash, zucchini chips, baked apples, and cabbage slaw. Produce done. Next aisle I pass, the meats. Shrimp and a whole chicken today. That chicken can stretch all week, a roast on Sunday with root vegetables and baked apples, chicken fajitas the next day and whole grain pasta bows with asparagus in a sharp locatelli cheese sauce the next. Left overs after that I doubt but if so Ellie Kriegers yummy chicken salad wraps! Next aisle is the organic section. Bunny crackers are the girls favorite but can we get some fiber in these? Seriously, all the products, not just the organic ones, only have about 8% the Daily Value for Fiber. I'd love to see 4 grams of fiber and at least 15 grams of whole grains per serving for pretzels, crackers, snack cookies, granola bars and Gold Fish. Oh if only! Maybe we would be a little bit healthy, full of whole grains and feeling a bit fuller. I just don't understand why the food manufacturers aren't all on board with this? It only decreases your chances of developing diabetes, some cancers, high blood pressure, and obesity. Oh and another request, can you put all of these things in vending machines too? Thanks.
P.S. Tricked my family with a blueberry cheesecake recipe. Rarely do I bake cheesecakes, but wanted to test a new recipe. My husband is a self-professed cheesecake addict and had 3 LARGE pieces tonight. Should I tell him it is made from mostly blueberries, whole grain graham crackers, fat free cream cheese and non fat cottage cheese? Nope!
Cheers,
The Dieting Dietitian
I had the time to go grocery shopping without children. Yes I actually enjoy going to the grocery store, seeing the new products (and bogus health claims), pricing out cheap healthy foods, and watching what people buy. I can be there for hours, but I had a 2 hour limit (per my husband). Today I chose Acme as my food shopping victim. I had my list in hand, which I made from my 10 day menu, so I was ready to rock and roll. First the produce section. Lots of items are on my list for great seasonal dishes like spaghetti squash, zucchini chips, baked apples, and cabbage slaw. Produce done. Next aisle I pass, the meats. Shrimp and a whole chicken today. That chicken can stretch all week, a roast on Sunday with root vegetables and baked apples, chicken fajitas the next day and whole grain pasta bows with asparagus in a sharp locatelli cheese sauce the next. Left overs after that I doubt but if so Ellie Kriegers yummy chicken salad wraps! Next aisle is the organic section. Bunny crackers are the girls favorite but can we get some fiber in these? Seriously, all the products, not just the organic ones, only have about 8% the Daily Value for Fiber. I'd love to see 4 grams of fiber and at least 15 grams of whole grains per serving for pretzels, crackers, snack cookies, granola bars and Gold Fish. Oh if only! Maybe we would be a little bit healthy, full of whole grains and feeling a bit fuller. I just don't understand why the food manufacturers aren't all on board with this? It only decreases your chances of developing diabetes, some cancers, high blood pressure, and obesity. Oh and another request, can you put all of these things in vending machines too? Thanks.
P.S. Tricked my family with a blueberry cheesecake recipe. Rarely do I bake cheesecakes, but wanted to test a new recipe. My husband is a self-professed cheesecake addict and had 3 LARGE pieces tonight. Should I tell him it is made from mostly blueberries, whole grain graham crackers, fat free cream cheese and non fat cottage cheese? Nope!
Cheers,
The Dieting Dietitian
Tuesday, October 19, 2010
Apple Picking
What a great excuse to eat just picked apples and hang out with good friends! AND-all the calories you burn walking around looking for the apples! Love fall!
Make it a family affair! Need to find a farm...go to www.localharvest.org.
Happy Fall!
Tuesday, October 5, 2010
Can't lose weight...check these scenerios out
Excerpt from http://www.nola.com/health/index.ssf/2010/10/diet_not_working_heres_five_re.html by Molly Kimball.
It's no secret that losing weight requires you to take in fewer calories than you burn. But it's not always just a numbers game.
If you're fairly certain that you're doing most things right but the extra weight still isn't budging, one (or more) of these common culprits might be behind those excess pounds.
1. Prescription medications
Certain medications can cause weight gain, or at least make it more difficult to lose weight. And unfortunately, it may take months -- and a gain of 10 to 20 pounds or more -- before you realize that a medication might be to blame.
Sal Scaccia, Pharm.D. and owner of Total Life Care Pharmacy in Harvey, lists six main categories of commonly prescribed medications that can cause weight gain:
Blood pressure medications, particularly certain alpha blockers and beta blockers. "Alpha blockers may increase appetite, and some beta blockers can decrease metabolic rate, inhibit the breakdown of fat and increase insulin resistance, all of which can lead to weight gain."
Antidepressants, particularly the older selective serotonin reuptake inhibitors (SSRIs), including Celexa, Prozac, Paxil and Zoloft. "These SSRIs can increase appetite -- carbohydrate cravings in particular, because they affect the body's serotonin and histamine activity, " Scaccia said. "And tricyclic antidepressants like Elavil and Pamelor not only increase carbohydrate cravings, but can also decrease metabolic rate."
Anti-seizure medications and mood stabilizers, including Tegretol, Neurontin, Depakote, Lyrica and Lithium. "They can decrease energy expenditure and inhibit the breakdown of fat, plus they can increase carbohydrate cravings and increase the conversion of carbohydrate and protein to body fat, " Scaccia said. He notes that 30 percent to 65 percent of lithium patients can gain as much as 33 pounds over a two-year period.
Birth control pills and menopausal hormone replacement medications. It's not clear why hormones may cause weight gain in some people, but it's probably a combination of an increased appetite and fluid retention.
Diabetes medications. "Insulin can lead to weight gain as a result of improved appetite, better use of blood sugar and an increase in the conversion of carbohydrates and protein to body fat, " Scaccia said. "And some of the oral diabetes drugs have been shown to increase appetite, fat mass and fluid retention."
Oral steroids. "Taking an oral corticosteroid like Prednisone for an extended period of time can impair glucose tolerance and can increase the amount of fat tissue in the body, " Scaccia said.
"People usually don't have the option of whether or not to take these medications -- their physical and mental well-being depend on these drugs. But the potential for weight gain is something that they need to be aware of and prepared for, so that they can adjust factors like diet and exercise to prevent or minimize weight gain, " he added.
2. An underactive thyroid
I've heard countless people say that they wish they had a thyroid problem to blame for their weight problems. They're joking, of course. Sort of.
"An underactive thyroid (hypothyroidism) affects the entire body, causing symptoms like fatigue, hair loss, dry skin, sensitivity to cold, constipation and menstrual irregularity, " said Dr. Sam Andrews, co-author of "Sugar Busters" and a staff endocrinologist at Ochsner Health System. "Other symptoms may not be so obviously linked to low thyroid function: elevated cholesterol, depression, slow heart rate and delayed reflexes."
Even subclinical hypothyroidism -- estimated to affect as many as 10 percent of all adults and 20 percent of people over 60 -- can result in negative health consequences. Symptoms may be subtle, but still can include sluggishness, elevated cholesterol, and gastrointestinal and reproductive issues.
If you suspect an underactive thyroid, ask your doctor for a blood test to measure levels of thyroid hormones, including TSH (thyroid stimulating hormone), free T4, free T3 and thyroid antibodies.
A high TSH level indicates low thyroid function, which can be treated with medication. "Even if the TSH is only mildly elevated, thyroid medication may still be warranted if the patient is very symptomatic, " Andrews said.
But don't expect the pounds to melt away. "Correcting an underactive thyroid may help someone lose a few pounds, but it's not a significant amount of weight loss, " Andrews said. "One of the biggest differences people will notice is that they feel better, their energy is improved, making it easier to be consistent with a regular exercise program."
3. Polycystic ovarian syndrome
This is a condition in which the ovaries, and sometimes the adrenal glands, make excess male sex hormones. Along with causing fertility problems, PCOS can lead to insulin resistance, which is associated with fat storage, especially around the waist. "Elevated insulin levels make it easier to store fat and more difficult to release that stored fat, " Andrews said.
Symptoms include acne, thinning hair, excess facial and body hair, irregular menstrual cycle, depression, difficulty getting pregnant and weight gain or difficulty losing weight.
If PCOS is suspected, your doctor will check for physical signs and may test blood sugar, insulin and sex hormone levels.
"Treatment often includes the diabetes drug Metformin to improve insulin resistance, along with birth control pills to regulate hormone levels -- unless a woman is trying to get pregnant, " Andrews said. "Losing weight can also help to manage symptoms, normalize hormone levels and reduce the risk of developing diabetes."
The recommended diet for PCOS is typically moderate to low in carbohydrates, since excess carbohydrates tend to be stored as fat, Andrews said. Regular exercise and supplementation with alpha lipoic acid, chromium picolinate and Vitamin D may also help to improve insulin resistance, he added.
4. Overestimating calories burned through exercise
The digital readout on the elliptical machine at the gym says you burn nearly 500 calories in your 30 minute workout. But don't count on it.
"Most cardiovascular exercise machines are calibrated for a 150-pound man, " says Sean Sellers, a local fitness equipment distributor with Fitness First. If you weigh less -- or if you're a 150-pound woman (women generally have less muscle mass per pound, so they tend to burn fewer calories per pound than men) -- you'll burn fewer calories than the readout shows.
Sellers says programs that allow you to enter your age and weight are more accurate, and it's even better when the machine can track your heart rate as well (the higher your heart rate, the more calories you burn).
Another option is to wear a heart-rate monitor that allows you to enter your age, height, weight and gender. The monitor then calculates calories burned based on your personal stats and the intensity of your workout, as reflected by your heart rate.
5. Taking the weekends off
It's only two days. How much damage can you really do? Plenty, if you're not careful. Researchers tracked people's food intake over the course of a year and found that, on average, they consumed an extra 236 calories on each weekend day. Clearly, those studies weren't conducted in New Orleans. Throw in a fried seafood platter, a couple of cocktails and a bag of peanuts during the Saints game, and you can easily add an extra 1,000 calories per weekend day. Spread over the course of the week, that's like adding an extra McDonald's Cheeseburger to your usual intake every day.
For a little motivation to avoid overdoing it on weekends, try stepping on the scale every Friday and Monday morning. If that's still not enough incentive, tighten things up a little more during the week. Saving extra calories during the week (skip the bread basket at dinner; forgo that evening snack) can help to offset weekend splurges.
End result: if you are not losing weight, see a licensed registered dietitian (RD) and get a calorimetry done to test your metabolism. The RD will work with you to develop an amazing eating plan that will enable you to lose weight, be healthier, and tastes good too!
It's no secret that losing weight requires you to take in fewer calories than you burn. But it's not always just a numbers game.
If you're fairly certain that you're doing most things right but the extra weight still isn't budging, one (or more) of these common culprits might be behind those excess pounds.
1. Prescription medications
Certain medications can cause weight gain, or at least make it more difficult to lose weight. And unfortunately, it may take months -- and a gain of 10 to 20 pounds or more -- before you realize that a medication might be to blame.
Sal Scaccia, Pharm.D. and owner of Total Life Care Pharmacy in Harvey, lists six main categories of commonly prescribed medications that can cause weight gain:
Blood pressure medications, particularly certain alpha blockers and beta blockers. "Alpha blockers may increase appetite, and some beta blockers can decrease metabolic rate, inhibit the breakdown of fat and increase insulin resistance, all of which can lead to weight gain."
Antidepressants, particularly the older selective serotonin reuptake inhibitors (SSRIs), including Celexa, Prozac, Paxil and Zoloft. "These SSRIs can increase appetite -- carbohydrate cravings in particular, because they affect the body's serotonin and histamine activity, " Scaccia said. "And tricyclic antidepressants like Elavil and Pamelor not only increase carbohydrate cravings, but can also decrease metabolic rate."
Anti-seizure medications and mood stabilizers, including Tegretol, Neurontin, Depakote, Lyrica and Lithium. "They can decrease energy expenditure and inhibit the breakdown of fat, plus they can increase carbohydrate cravings and increase the conversion of carbohydrate and protein to body fat, " Scaccia said. He notes that 30 percent to 65 percent of lithium patients can gain as much as 33 pounds over a two-year period.
Birth control pills and menopausal hormone replacement medications. It's not clear why hormones may cause weight gain in some people, but it's probably a combination of an increased appetite and fluid retention.
Diabetes medications. "Insulin can lead to weight gain as a result of improved appetite, better use of blood sugar and an increase in the conversion of carbohydrates and protein to body fat, " Scaccia said. "And some of the oral diabetes drugs have been shown to increase appetite, fat mass and fluid retention."
Oral steroids. "Taking an oral corticosteroid like Prednisone for an extended period of time can impair glucose tolerance and can increase the amount of fat tissue in the body, " Scaccia said.
"People usually don't have the option of whether or not to take these medications -- their physical and mental well-being depend on these drugs. But the potential for weight gain is something that they need to be aware of and prepared for, so that they can adjust factors like diet and exercise to prevent or minimize weight gain, " he added.
2. An underactive thyroid
I've heard countless people say that they wish they had a thyroid problem to blame for their weight problems. They're joking, of course. Sort of.
"An underactive thyroid (hypothyroidism) affects the entire body, causing symptoms like fatigue, hair loss, dry skin, sensitivity to cold, constipation and menstrual irregularity, " said Dr. Sam Andrews, co-author of "Sugar Busters" and a staff endocrinologist at Ochsner Health System. "Other symptoms may not be so obviously linked to low thyroid function: elevated cholesterol, depression, slow heart rate and delayed reflexes."
Even subclinical hypothyroidism -- estimated to affect as many as 10 percent of all adults and 20 percent of people over 60 -- can result in negative health consequences. Symptoms may be subtle, but still can include sluggishness, elevated cholesterol, and gastrointestinal and reproductive issues.
If you suspect an underactive thyroid, ask your doctor for a blood test to measure levels of thyroid hormones, including TSH (thyroid stimulating hormone), free T4, free T3 and thyroid antibodies.
A high TSH level indicates low thyroid function, which can be treated with medication. "Even if the TSH is only mildly elevated, thyroid medication may still be warranted if the patient is very symptomatic, " Andrews said.
But don't expect the pounds to melt away. "Correcting an underactive thyroid may help someone lose a few pounds, but it's not a significant amount of weight loss, " Andrews said. "One of the biggest differences people will notice is that they feel better, their energy is improved, making it easier to be consistent with a regular exercise program."
3. Polycystic ovarian syndrome
This is a condition in which the ovaries, and sometimes the adrenal glands, make excess male sex hormones. Along with causing fertility problems, PCOS can lead to insulin resistance, which is associated with fat storage, especially around the waist. "Elevated insulin levels make it easier to store fat and more difficult to release that stored fat, " Andrews said.
Symptoms include acne, thinning hair, excess facial and body hair, irregular menstrual cycle, depression, difficulty getting pregnant and weight gain or difficulty losing weight.
If PCOS is suspected, your doctor will check for physical signs and may test blood sugar, insulin and sex hormone levels.
"Treatment often includes the diabetes drug Metformin to improve insulin resistance, along with birth control pills to regulate hormone levels -- unless a woman is trying to get pregnant, " Andrews said. "Losing weight can also help to manage symptoms, normalize hormone levels and reduce the risk of developing diabetes."
The recommended diet for PCOS is typically moderate to low in carbohydrates, since excess carbohydrates tend to be stored as fat, Andrews said. Regular exercise and supplementation with alpha lipoic acid, chromium picolinate and Vitamin D may also help to improve insulin resistance, he added.
4. Overestimating calories burned through exercise
The digital readout on the elliptical machine at the gym says you burn nearly 500 calories in your 30 minute workout. But don't count on it.
"Most cardiovascular exercise machines are calibrated for a 150-pound man, " says Sean Sellers, a local fitness equipment distributor with Fitness First. If you weigh less -- or if you're a 150-pound woman (women generally have less muscle mass per pound, so they tend to burn fewer calories per pound than men) -- you'll burn fewer calories than the readout shows.
Sellers says programs that allow you to enter your age and weight are more accurate, and it's even better when the machine can track your heart rate as well (the higher your heart rate, the more calories you burn).
Another option is to wear a heart-rate monitor that allows you to enter your age, height, weight and gender. The monitor then calculates calories burned based on your personal stats and the intensity of your workout, as reflected by your heart rate.
5. Taking the weekends off
It's only two days. How much damage can you really do? Plenty, if you're not careful. Researchers tracked people's food intake over the course of a year and found that, on average, they consumed an extra 236 calories on each weekend day. Clearly, those studies weren't conducted in New Orleans. Throw in a fried seafood platter, a couple of cocktails and a bag of peanuts during the Saints game, and you can easily add an extra 1,000 calories per weekend day. Spread over the course of the week, that's like adding an extra McDonald's Cheeseburger to your usual intake every day.
For a little motivation to avoid overdoing it on weekends, try stepping on the scale every Friday and Monday morning. If that's still not enough incentive, tighten things up a little more during the week. Saving extra calories during the week (skip the bread basket at dinner; forgo that evening snack) can help to offset weekend splurges.
End result: if you are not losing weight, see a licensed registered dietitian (RD) and get a calorimetry done to test your metabolism. The RD will work with you to develop an amazing eating plan that will enable you to lose weight, be healthier, and tastes good too!
Monday, October 4, 2010
Fall Into Good Habits
Football season and school are back in session and have seriously affected my eating habits. I am sad to admit this, but it has also affected my weight. Yes yours truly is up.....a whopping 9 pounds! I knew I was gaining weight and let my emotional eating get the best of me. Wine and no exercise apparently are not good for your waist line.
The good news? Fall is a time of reflection and to let our old habits die off and begin healthy ones again. So back to the drawing board again! This morning was complete with a little hip hop dance workout on Comcast (yes the girls joined in.."Exercising makes me tired, but I'm having so much fun!" A quote from the 2 year old). On the lineup for dinner tonight...turkey meatballs and spaghetti squash with homemade tomato sauce from the garden! Fabulous and 250 calories (goodness I can have two plates worth!). I also made a berry compote which is awesome on nonfat Kemps Frozen Vanilla Yogurt. Thanks Elle Krieger for dessert!
Ingredients
2 cups frozen blueberries
3 tablespoons water
1/4 cup sugar
2 teaspoons lemon juice
Directions
Combine 1 cup of the blueberries, water, sugar and lemon juice in a small saucepan. Cook over a medium heat for about 10 minutes. Add the rest of the blueberries and cook for 8 minutes more, stirring frequently. Serve warm.
I also had a super fabulous meal at SaladWorks. Cindy's Salad...sugared pecans, spring lettuce, sliced granny smith apples, fresh crumbled cheese, dried cranberries and grilled chicken in an amazing dressing...312 calories! It also came with a whole grain roll and apple chips for 250 calories extra. Really when did eating healthy get to be so easy and DELICIOUS!
Below are some basic recipes for Spaghetti Squash...so easy! Adapted from Healthy Recipe for Kids at http://www.healthy-recipes-for-kids.com/spaghetti-squash-recipes.html
Basic Spaghetti Squash Recipes:
These are the basics for cooking a spaghetti squash. If the spaghetti squash recipes farther below say "cook it" or similar, it implies that you can use whichever of these basic recipes you choose.
Baking Method:
You can bake it whole or cut it in half lengthwise. If you keep it whole, just make sure to pierce a few holes with a large knife, skewer or an ice pick to allow steam to escape.
If you prefer to cut the squash before baking, just halve it and scoop out the seeds and fibers. It's still a good idea to pierce a few holes near the ends.
Then, place the whole squash or two squash halves cut side down in a baking dish with enough water to cover the bottom of the dish (water's not necessary when whole but it doesn't seem to hurt either.)
Bake at 350 degrees about an hour or until the skin gives easily under pressure (using an oven mitt) and the inside is tender.
Once the squash is cooked and cooled for 10-15 minutes, if it hasn't already been cut, halve the squash and scoop out the seeds and fibers with a spoon. You can discard these unless you want to save the seeds to bake for a tasty treat, similar to pumpkin seeds, later.
Then take a fork and scrape out the squash flesh little by little. It will naturally separate into noodle-like strands.
Serve immediately or reheat later by either steaming or microwaving.
Tip #1: Make sure the squash is cooked until it easily gives under pressure (using an oven mitt) or is easy to pierce with a regular fork (not just a knife.) If it's undercooked at all, the strands won't separate and the taste won't be pleasing, especially to kids!
Tip #2: When cutting the spaghetti squash in half, feel free to do it either crosswise or lengthwise.
Microwave Method:
Cut squash in half and scoop out the seeds and fibers with a spoon.
It's especially important, when microwaving, to pierce a few holes in the squash skin with a large knife, skewer or an ice pick to allow steam to escape.
Place squash halves, cut side up in a large microwave safe dish with 1/4 cup water.
Cover with plastic wrap and pierce the wrap in a few places to allow steam to escape.
Microwave on High power for 10 - 20 minutes or until the skin gives easily under pressure (using an oven mitt.) Let stand for a minute or two.
Using a fork, scrape the pasta-like insides out onto a service plate or bowl.
Boiling Method:
Cut squash in half and scoop out the seeds and fibers with a spoon.
Place squash halves, cut side down, in a large pot. Add water to fill pot to about 2 inches.
Pierce the shell a few times with a large knife, skewer or an ice pick to allow steam to escape.
Bring to a boil.
Cover, reduce heat, and simmer 20-25 minutes or until tender. Drain.
Using a fork, scrape the pasta-like insides out onto a service plate or bowl.
Simplest Spaghetti Squash Recipes
We'll start with these quick and easy spaghetti squash recipes with only a few ingredients and then work our way up to the more elaborate recipes:
Back to The Basics Buttered Spaghetti Squash
Ingredients:
1 Medium Spaghetti Squash
2 Tablespoons butter or olive oil
Salt and Pepper to taste
Steps:
Prepare and cook spaghetti squash with one of the basic cooking methods above.
Use fork to pull the squash strands from the shell onto a serving plate or bowl.
Mix with butter or olive oil.
Sprinkle with salt and pepper to taste.
Serves 4-6
--------------------------------------------------------------------------------
Simple Cheesy Spaghetti Squash
Ingredients:
1 Medium Spaghetti Squash
1/2 Cup Grated Parmesan Cheese
1/4-1/2 Cup Butter or Olive Oil
Salt and Pepper to taste.
Steps:
Cook and Prepare Spaghetti Squash with your choice of basic methods (above).
Toss squash strands gently with butter, cheese, salt, and pepper.
Serves 4-6
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Velveeta Spaghetti Squash
Ingredients:
1 Medium Spaghetti squash
1/4 - 1/2 Cup Butter
Salt & Pepper to taste
1 Clove Fresh Garlic
1/2 - 1 Cup Velveeta Cheese
Steps:
Prepare and cook squash (see basic methods above).
Place the pulled squash strands in a microwave-safe dish.
Season the squash with salt and pepper.
Add the butter, clove of garlic and Velveeta cheese.
Cook the mixture in the microwave on High power for about 5 minutes or until velveeta is melted.
Serves 4-6
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Spaghetti Squash with Tomatoes and Herbs
Ingredients:
1 Medium Spaghetti squash
2 Cloves Garlic, minced
2 teaspoons Olive Oil
1 Can Diced Tomatoes, drained
1 Tablespoon Chopped Fresh Basil
1/8 teaspoon Dried Oregano
2-3 Tablespoons Grated Parmesan Cheese (or Romano Cheese if you prefer)
Steps:
Prepare and cook squash using any of the basic methods above.
Sauté the minced garlic in the 2 teaspoons Olive Oil until it's softened and fragrant.
Add the tomatoes, basil, and oregano to the garlic and simmer for 10 - 15 minutes.
Spoon the garlic tomatoe mixture on top of squash strands.
Top with grated parmesan or romano cheese.
Serves 4-6
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Reduced Fat Cheesy Spaghetti Squash
Ingredients:
1 Medium Spaghetti Squash
2 Tablespoons Reduced Fat Grated Parmesan Cheese or Topping
1/2 cup Shredded Reduced Fat Mozzarella Cheese
2 Plum Tomatoes, chopped
1/4 Cup Fresh Parsley, chopped
Steps:
Cook and Prepare Spaghetti Squash using one of the above basic methods.
Toss squash strands with Parmesan cheese, mozzarella cheese, tomatoes and parsley
Serve and enjoy.
Serves 4-6
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Spaghetti Squash Ratatouille
Ingredients:
1 Medium Spaghetti Squash
1/4 cup White Wine
1 small Onion, diced
2-3 cloves Garlic, minced
1 Green Pepper, diced
1 Red Pepper, diced
1 medium Eggplant, peeled and cubed
1 Zucchini, sliced
2 cans Stewed Tomatoes
1 cup Spaghetti Sauce
Oregano, Basil, Pepper to taste
Steps:
Prepare and cook squash with one of the above basic methods.
Heat wine in skillet.
Saute diced onion and minced garlic in wine for a few minutes.
Add peppers to the skillet and continue to cook until tender.
Add zucchini, eggplant, and tomatoes. Cook, stirring constantly, until mixture begins to thicken.
Add spaghetti sauce and stir.
Add oregano, basil, and pepper to taste.
Spoon vegetable sauce mixture over spaghetti squash strands on serving dishes.
Serves 6-8
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Spaghetti Squash Hash Browns
Ingredients:
1 Medium Spaghetti Squash, cooked
1/3 cups all-purpose Flour (or try Whole Wheat Flour for a healthier dish)
1/2 cup Grated Parmesan Cheese
4 Tablespoons Butter or Olive Oil
Salt and Pepper to taste
Sour cream garnish (optional)
Steps:
Prepare and cook squash (see basic methods above).
Mix squash strands with flour and cheese.
Heat 1 Tablespoon Butter or Olive Oil in skillet over medium-high heat.
Spoon 1/4 cup of squash mixture into skillet.
Pat and press the squash mixture to form a thick "hash brown" cake.
Cook until bottom is lightly browned.
Turn hash brown over and cook the other side until lightly browned.
Continue with remaining squash mixture, adding butter or oil to the skillet as needed.
Sprinkle with Salt and Pepper to taste.
serve with a dollop of sour cream if desired.
Serves 4-6
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Ginger Spaghetti Squash
Ingredients:
1 Medium Spaghetti Squash
2 Tablespoon Butter
1 Tablespoon Honey
1/2 tablespoon Minced Ginger
Salt and black pepper to taste
Steps:
Instead of using one of the above basic methods, for this recipe you must follow these steps:
Preheat oven to 375 degrees.
Cut the spaghetti squash in half and remove seeds and membranes.
Place squash on baking dish and add the butter, honey, ginger and seasoning.
Add enough water to cover the bottom of the dish.
Bake for 45 to 60 minutes at 375 degrees until the skin gives easily under pressure (using an oven mitt) and the inside is tender.
Use a fork to pull out the spaghetti-like strands from the inside of the squash.
Toss the strands a little to distribute the seasonings.
Serve and enjoy.
Serves 4-6
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Spicy Spaghetti Squash
Ingredients:
1 Medium Spaghetti squash
1 Tablespoon Olive Oil
1/2 cup Minced Onion
3 cloves Garlic, minced
2 Green Onions, minced
12 ounces Ground White Turkey
2 cups Crushed Tomatoes
2 Tablespoons Red Wine
2 teaspoons Capers
2 teaspoons Minced Fresh Oregano
2 teaspoons Crushed Red Pepper Flakes
2 Tablespoons Chopped Fresh Parsley
Steps:
Prepare and cook squash (see basic methods above).
When squash is 30 minutes from being cooked, heat the olive oil in a skillet over medium high heat.
Add the onion, garlic and scallions. Saute for 2 minutes.
Add the ground turkey and cook for another 4 minutes.
Add the crushed tomatoes and red wine
Bring the mixture to a boil, reduce the heat, and simmer for 20 minutes.
Add the capers, oregano, red pepper flakes and parsley.
Simmer for an additional 5 minutes.
If the squash has cooled, it may be reheated in the microwave, covered, on High power 2 to 3 minutes.
Spoon the sauce over the spaghetti squash "noodles" and serve.
Serves 6
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Dessert "Spaghetti" Squash
Ingredients:
1 Medium Spaghetti squash
6 Tablespoons Butter
1/4 cup Brown Sugar
1 Tablespoons Ground Cinnamon
1 cup Chopped Pecans
Salt and Pepper to taste
Steps:
Prepare and cook squash (see basic methods above).
Use fork to pull the squash strands from the shell onto a serving plate or bowl.
Toss with butter, brown sugar, cinnamon, pecans, salt and pepper.
Serve hot, microwaving tossed strands, covered, on High power for 2-3 minutes if necessary.
Serves 4-6
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Spaghetti Squash with Onions and Garlic
Ingredients:
1 Medium Spaghetti Squash
2 Tablespoon Olive Oil
1 medium Onion, sliced
4-5 cloved Garlic, pressed
Salt and black pepper to taste
Steps:
Instead of using one of the above basic methods, for this recipe you must follow these steps:
Cut the spaghetti squash in half and remove seeds and membranes.
Preheat oven to 375 degrees.
Place squash on baking dish and add 1 Tablespoon olive oil, half of the onion slices, and half of the garlic to each squash half.
Sprinkle with Salt and Pepper to taste.
Place in deep pan and add enough water to just cover the bottom of pan
Cover pan with a lid or aluminum foil.
Bake at 375 degrees for 45 to 60 minutes until the skin gives easily under pressure (using an oven mitt) and the inside is tender.
Use a fork to pull out the spaghetti-like strands, onions, and garlic from the inside of the squash.
Toss and Serve.
Serves 4-6
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Greek Spaghetti Squash
Ingredients:
1 Medium Spaghetti squash
2 Tablespoons Olive Oil
1 Onion, chopped
1 clove Garlic, minced
1 1/2 cups Chopped Tomatoes
3/4 cup Crumbled Feta Cheese
3 Tablespoons Black Olives, sliced
2 Tablespoons Fresh Basil, chopped
Steps:
Prepare and cook squash (see basic methods above).
While squash is cooking, heat olive oil in a skillet over medium heat.
Add onion and saute until tender.
Add garlic and saute for 2-3 minutes.
Stir in the tomatoes and cook an additional 2-3 minutes.
Toss the cooked spaghetti squash "noodles" with the sauteed vegetables, feta cheese, olives, and basil.
Serve warm.
Serves 4-6
Okay enough of recipes. Let's keep this ball rolling on health. Keep your chin up and stick it out! You only get one body in life!
Cheers,
The Dieting Dietitian
The good news? Fall is a time of reflection and to let our old habits die off and begin healthy ones again. So back to the drawing board again! This morning was complete with a little hip hop dance workout on Comcast (yes the girls joined in.."Exercising makes me tired, but I'm having so much fun!" A quote from the 2 year old). On the lineup for dinner tonight...turkey meatballs and spaghetti squash with homemade tomato sauce from the garden! Fabulous and 250 calories (goodness I can have two plates worth!). I also made a berry compote which is awesome on nonfat Kemps Frozen Vanilla Yogurt. Thanks Elle Krieger for dessert!
Ingredients
2 cups frozen blueberries
3 tablespoons water
1/4 cup sugar
2 teaspoons lemon juice
Directions
Combine 1 cup of the blueberries, water, sugar and lemon juice in a small saucepan. Cook over a medium heat for about 10 minutes. Add the rest of the blueberries and cook for 8 minutes more, stirring frequently. Serve warm.
I also had a super fabulous meal at SaladWorks. Cindy's Salad...sugared pecans, spring lettuce, sliced granny smith apples, fresh crumbled cheese, dried cranberries and grilled chicken in an amazing dressing...312 calories! It also came with a whole grain roll and apple chips for 250 calories extra. Really when did eating healthy get to be so easy and DELICIOUS!
Below are some basic recipes for Spaghetti Squash...so easy! Adapted from Healthy Recipe for Kids at http://www.healthy-recipes-for-kids.com/spaghetti-squash-recipes.html
Basic Spaghetti Squash Recipes:
These are the basics for cooking a spaghetti squash. If the spaghetti squash recipes farther below say "cook it" or similar, it implies that you can use whichever of these basic recipes you choose.
Baking Method:
You can bake it whole or cut it in half lengthwise. If you keep it whole, just make sure to pierce a few holes with a large knife, skewer or an ice pick to allow steam to escape.
If you prefer to cut the squash before baking, just halve it and scoop out the seeds and fibers. It's still a good idea to pierce a few holes near the ends.
Then, place the whole squash or two squash halves cut side down in a baking dish with enough water to cover the bottom of the dish (water's not necessary when whole but it doesn't seem to hurt either.)
Bake at 350 degrees about an hour or until the skin gives easily under pressure (using an oven mitt) and the inside is tender.
Once the squash is cooked and cooled for 10-15 minutes, if it hasn't already been cut, halve the squash and scoop out the seeds and fibers with a spoon. You can discard these unless you want to save the seeds to bake for a tasty treat, similar to pumpkin seeds, later.
Then take a fork and scrape out the squash flesh little by little. It will naturally separate into noodle-like strands.
Serve immediately or reheat later by either steaming or microwaving.
Tip #1: Make sure the squash is cooked until it easily gives under pressure (using an oven mitt) or is easy to pierce with a regular fork (not just a knife.) If it's undercooked at all, the strands won't separate and the taste won't be pleasing, especially to kids!
Tip #2: When cutting the spaghetti squash in half, feel free to do it either crosswise or lengthwise.
Microwave Method:
Cut squash in half and scoop out the seeds and fibers with a spoon.
It's especially important, when microwaving, to pierce a few holes in the squash skin with a large knife, skewer or an ice pick to allow steam to escape.
Place squash halves, cut side up in a large microwave safe dish with 1/4 cup water.
Cover with plastic wrap and pierce the wrap in a few places to allow steam to escape.
Microwave on High power for 10 - 20 minutes or until the skin gives easily under pressure (using an oven mitt.) Let stand for a minute or two.
Using a fork, scrape the pasta-like insides out onto a service plate or bowl.
Boiling Method:
Cut squash in half and scoop out the seeds and fibers with a spoon.
Place squash halves, cut side down, in a large pot. Add water to fill pot to about 2 inches.
Pierce the shell a few times with a large knife, skewer or an ice pick to allow steam to escape.
Bring to a boil.
Cover, reduce heat, and simmer 20-25 minutes or until tender. Drain.
Using a fork, scrape the pasta-like insides out onto a service plate or bowl.
Simplest Spaghetti Squash Recipes
We'll start with these quick and easy spaghetti squash recipes with only a few ingredients and then work our way up to the more elaborate recipes:
Back to The Basics Buttered Spaghetti Squash
Ingredients:
1 Medium Spaghetti Squash
2 Tablespoons butter or olive oil
Salt and Pepper to taste
Steps:
Prepare and cook spaghetti squash with one of the basic cooking methods above.
Use fork to pull the squash strands from the shell onto a serving plate or bowl.
Mix with butter or olive oil.
Sprinkle with salt and pepper to taste.
Serves 4-6
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Simple Cheesy Spaghetti Squash
Ingredients:
1 Medium Spaghetti Squash
1/2 Cup Grated Parmesan Cheese
1/4-1/2 Cup Butter or Olive Oil
Salt and Pepper to taste.
Steps:
Cook and Prepare Spaghetti Squash with your choice of basic methods (above).
Toss squash strands gently with butter, cheese, salt, and pepper.
Serves 4-6
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Velveeta Spaghetti Squash
Ingredients:
1 Medium Spaghetti squash
1/4 - 1/2 Cup Butter
Salt & Pepper to taste
1 Clove Fresh Garlic
1/2 - 1 Cup Velveeta Cheese
Steps:
Prepare and cook squash (see basic methods above).
Place the pulled squash strands in a microwave-safe dish.
Season the squash with salt and pepper.
Add the butter, clove of garlic and Velveeta cheese.
Cook the mixture in the microwave on High power for about 5 minutes or until velveeta is melted.
Serves 4-6
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Spaghetti Squash with Tomatoes and Herbs
Ingredients:
1 Medium Spaghetti squash
2 Cloves Garlic, minced
2 teaspoons Olive Oil
1 Can Diced Tomatoes, drained
1 Tablespoon Chopped Fresh Basil
1/8 teaspoon Dried Oregano
2-3 Tablespoons Grated Parmesan Cheese (or Romano Cheese if you prefer)
Steps:
Prepare and cook squash using any of the basic methods above.
Sauté the minced garlic in the 2 teaspoons Olive Oil until it's softened and fragrant.
Add the tomatoes, basil, and oregano to the garlic and simmer for 10 - 15 minutes.
Spoon the garlic tomatoe mixture on top of squash strands.
Top with grated parmesan or romano cheese.
Serves 4-6
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Reduced Fat Cheesy Spaghetti Squash
Ingredients:
1 Medium Spaghetti Squash
2 Tablespoons Reduced Fat Grated Parmesan Cheese or Topping
1/2 cup Shredded Reduced Fat Mozzarella Cheese
2 Plum Tomatoes, chopped
1/4 Cup Fresh Parsley, chopped
Steps:
Cook and Prepare Spaghetti Squash using one of the above basic methods.
Toss squash strands with Parmesan cheese, mozzarella cheese, tomatoes and parsley
Serve and enjoy.
Serves 4-6
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Spaghetti Squash Ratatouille
Ingredients:
1 Medium Spaghetti Squash
1/4 cup White Wine
1 small Onion, diced
2-3 cloves Garlic, minced
1 Green Pepper, diced
1 Red Pepper, diced
1 medium Eggplant, peeled and cubed
1 Zucchini, sliced
2 cans Stewed Tomatoes
1 cup Spaghetti Sauce
Oregano, Basil, Pepper to taste
Steps:
Prepare and cook squash with one of the above basic methods.
Heat wine in skillet.
Saute diced onion and minced garlic in wine for a few minutes.
Add peppers to the skillet and continue to cook until tender.
Add zucchini, eggplant, and tomatoes. Cook, stirring constantly, until mixture begins to thicken.
Add spaghetti sauce and stir.
Add oregano, basil, and pepper to taste.
Spoon vegetable sauce mixture over spaghetti squash strands on serving dishes.
Serves 6-8
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Spaghetti Squash Hash Browns
Ingredients:
1 Medium Spaghetti Squash, cooked
1/3 cups all-purpose Flour (or try Whole Wheat Flour for a healthier dish)
1/2 cup Grated Parmesan Cheese
4 Tablespoons Butter or Olive Oil
Salt and Pepper to taste
Sour cream garnish (optional)
Steps:
Prepare and cook squash (see basic methods above).
Mix squash strands with flour and cheese.
Heat 1 Tablespoon Butter or Olive Oil in skillet over medium-high heat.
Spoon 1/4 cup of squash mixture into skillet.
Pat and press the squash mixture to form a thick "hash brown" cake.
Cook until bottom is lightly browned.
Turn hash brown over and cook the other side until lightly browned.
Continue with remaining squash mixture, adding butter or oil to the skillet as needed.
Sprinkle with Salt and Pepper to taste.
serve with a dollop of sour cream if desired.
Serves 4-6
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Ginger Spaghetti Squash
Ingredients:
1 Medium Spaghetti Squash
2 Tablespoon Butter
1 Tablespoon Honey
1/2 tablespoon Minced Ginger
Salt and black pepper to taste
Steps:
Instead of using one of the above basic methods, for this recipe you must follow these steps:
Preheat oven to 375 degrees.
Cut the spaghetti squash in half and remove seeds and membranes.
Place squash on baking dish and add the butter, honey, ginger and seasoning.
Add enough water to cover the bottom of the dish.
Bake for 45 to 60 minutes at 375 degrees until the skin gives easily under pressure (using an oven mitt) and the inside is tender.
Use a fork to pull out the spaghetti-like strands from the inside of the squash.
Toss the strands a little to distribute the seasonings.
Serve and enjoy.
Serves 4-6
--------------------------------------------------------------------------------
Spicy Spaghetti Squash
Ingredients:
1 Medium Spaghetti squash
1 Tablespoon Olive Oil
1/2 cup Minced Onion
3 cloves Garlic, minced
2 Green Onions, minced
12 ounces Ground White Turkey
2 cups Crushed Tomatoes
2 Tablespoons Red Wine
2 teaspoons Capers
2 teaspoons Minced Fresh Oregano
2 teaspoons Crushed Red Pepper Flakes
2 Tablespoons Chopped Fresh Parsley
Steps:
Prepare and cook squash (see basic methods above).
When squash is 30 minutes from being cooked, heat the olive oil in a skillet over medium high heat.
Add the onion, garlic and scallions. Saute for 2 minutes.
Add the ground turkey and cook for another 4 minutes.
Add the crushed tomatoes and red wine
Bring the mixture to a boil, reduce the heat, and simmer for 20 minutes.
Add the capers, oregano, red pepper flakes and parsley.
Simmer for an additional 5 minutes.
If the squash has cooled, it may be reheated in the microwave, covered, on High power 2 to 3 minutes.
Spoon the sauce over the spaghetti squash "noodles" and serve.
Serves 6
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Dessert "Spaghetti" Squash
Ingredients:
1 Medium Spaghetti squash
6 Tablespoons Butter
1/4 cup Brown Sugar
1 Tablespoons Ground Cinnamon
1 cup Chopped Pecans
Salt and Pepper to taste
Steps:
Prepare and cook squash (see basic methods above).
Use fork to pull the squash strands from the shell onto a serving plate or bowl.
Toss with butter, brown sugar, cinnamon, pecans, salt and pepper.
Serve hot, microwaving tossed strands, covered, on High power for 2-3 minutes if necessary.
Serves 4-6
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Spaghetti Squash with Onions and Garlic
Ingredients:
1 Medium Spaghetti Squash
2 Tablespoon Olive Oil
1 medium Onion, sliced
4-5 cloved Garlic, pressed
Salt and black pepper to taste
Steps:
Instead of using one of the above basic methods, for this recipe you must follow these steps:
Cut the spaghetti squash in half and remove seeds and membranes.
Preheat oven to 375 degrees.
Place squash on baking dish and add 1 Tablespoon olive oil, half of the onion slices, and half of the garlic to each squash half.
Sprinkle with Salt and Pepper to taste.
Place in deep pan and add enough water to just cover the bottom of pan
Cover pan with a lid or aluminum foil.
Bake at 375 degrees for 45 to 60 minutes until the skin gives easily under pressure (using an oven mitt) and the inside is tender.
Use a fork to pull out the spaghetti-like strands, onions, and garlic from the inside of the squash.
Toss and Serve.
Serves 4-6
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Greek Spaghetti Squash
Ingredients:
1 Medium Spaghetti squash
2 Tablespoons Olive Oil
1 Onion, chopped
1 clove Garlic, minced
1 1/2 cups Chopped Tomatoes
3/4 cup Crumbled Feta Cheese
3 Tablespoons Black Olives, sliced
2 Tablespoons Fresh Basil, chopped
Steps:
Prepare and cook squash (see basic methods above).
While squash is cooking, heat olive oil in a skillet over medium heat.
Add onion and saute until tender.
Add garlic and saute for 2-3 minutes.
Stir in the tomatoes and cook an additional 2-3 minutes.
Toss the cooked spaghetti squash "noodles" with the sauteed vegetables, feta cheese, olives, and basil.
Serve warm.
Serves 4-6
Okay enough of recipes. Let's keep this ball rolling on health. Keep your chin up and stick it out! You only get one body in life!
Cheers,
The Dieting Dietitian
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