I’m really excited to be announcing my new and improved Fit Foodista blog.  It’s time for me to put on my big-girl blogging panties and move to a self-hosted site.  You can find my new site at: www.fitfoodista.com. 

In addition to the continued posts on great recipes, health and nutrition, and all things “foodie”, look for the new Cooking 101 section designed to introduce those friends of yours who use the refrigerator strictly as a place to store beer, and the oven only as that thing that re-heats pizza to the fundamentals of cooking.  We all know those folks…..send them my way and maybe in the near future you’ll get a free dinner cooked by a culinary newbie!

Coming Soon……

There’ll be cookbook reviews with links for purchasing the books, links to foodie stores and great restaurants, and lots of other fun stuff.

Remember, you can find my new site at www.fitfoodista.com, so click on it and subscribe or bookmark it today!

Essentially, this recipe is a combination of tomato bruschetta and a panzanella – or bread salad.  The recipe itself  is idiotically simple;  but in large part due to its simplicity,  using the best quality ingredients you can is important.     You may use any variety of tomato that appeals to you – heirlooms, low acid, red, yellow, orange, green, zebra……etc.  The best choice of bread is a good “artisan” loaf with a hearty, chewy texture.  You want to avoid something light and fluffy in this recipe because it’s got to be able to hold up to moisture without disintegrating.  I use a great little whole grain ciabatta with flax seeds I buy at Trader Joes.  It goes stale quickly, so this salad is a perfect way to use up the tough leftovers. You’ll also want to break out the good olive oil and vinegar for this one.  A nice fruity oil and sweet, rich vinegar are best. You don’t need a great deal of either, so this is a good place to indulge. 

A word of warning for ingredient shortcutters…..to those of you even considering using a hard,  juice-less, soul-less grocery store tomato in this recipe…..If there exists such a worthy entity as the food police, you’re sure to be arrested for making a substitution here.  There is absolutely no comparison.  You will, however, be incredibly rewarded by taking the time to stop at a road-side stand or wander into your local farmer’s market to purchase a few gorgeous orbs.

Ingredients

2 large, ripe tomatoes – chopped into 1/2 to 3/4″ chunks

10 – 15 fresh basil leaves – torn into small pieces

4 cups of nearly stale, crusty bread – chopped into 1/2 to 3/4″ chunks

1 clove garlic – minced

1/8 cup balsamic vinegar

1/4 cup olive oil

salt and freshly ground pepper to taste

Instructions

1. Chop and add to a large non-metal bowl: tomatoes, basil, bread
2. Toss
3. In a small bowl, whisk together vinegar, oil, garlic, salt, and pepper
4. Pour vinegar mixture over salad and fold repeatedly to coat all ingredients well
5. Let salad sit at room temperature for at least fifteen minutes before serving. The longer the salad sits, the softer the bread will become, so serve when the texture appeals to you.

I rarely choose Italian when dining out because unless I’m already familiar with the restaurant, or it’s a pricy one known for their excellent food, my experience has taught me the pasta is generally mushy and over-sauced.  I can do better at home, so why bother?

Oddly, though, Lib and I seem to gravitate toward Italian as our one,  expensive meal of each trip to Toronto.  She still remembers dinner at Donatello’s when she was only twelve.   I’d wager she’ll remember Zucca with the same fondness. 

Even after looking over the regular menu, we both chose the prix fixe summer menu and we weren’t disappointed.  A nice little complimentary pre-appetizer was served of thin, crispy but tender potato pancake topped with herbs and freshly ground black pepper.  For an appetizer I chose the carpaccio di zucchini, a light, fresh layer of  greens topped with paper-thin summer zucchini and sprinkled with shavings of nutty parmesan and toasted pine nuts….and if memory serves, there was maybe something lightly lemony as well – maybe a bit of lemon zest? 

Lib and I chose the same main course and raved in joint ecstasy over each bite. We settled on casunsei ampezzano – half-moon ravioli with roasted beets & ricotta, poppy seed butter sauce and smoked ricotta salata cheese.  The ravioli were tender and so thin I could see the pink hue of the roasted beets glowing through.  The seeds in the butter sauce added a wonderful ”popping” textural contrast to the soft ravioli;  and the smoked ricotta was rich enough to make a meat-eater into a vegetarian convert. It was by far the best ravioli I’ve had in ages.

For dessert I chose the fichi freschi al vino rosso, crema di sambuca, cialda di cioccolato – or fresh figs poached in spiced red wine with sambuca cream and a thin chocolate wafer.  I have a tendency to gravitate toward chocolate for dessert so I decided to change things up a bit.  I have to say I wasn’t disappointed.  The tender figs were sweet enough to take the edge off my sweet tooth.  They swam in a pool of lightly spiced wine and were topped with a dollop of the light sambuca cream.  At first I thought the chocolate wafer might be overkill, but its crunch added yet another nice textural contrast to a great meal and the intense chocolate flavor of the simple wafer enhanced the flavor of the figs. 

The service was attentive without being annoying. The co-owner graciously greeted us and personally explained the menu – a very nice touch.  I can’t say for sure, but based on the look on his face a couple of times, he got a kick out of a teenager rolling her eyes in pleasure over his food.   All in all, the meal was delicious and a delightful way to spend part of the evening.

I’d highly recommend making a visit to Zucca any time you’re in Toronto.

My daughter and I just spent four great days in Toronto.  Libby is a sixteen year-old hippy chick who would, truth be told,  probably have preferred an unchaperoned trip to the city with a girlfriend.  But, since she’s not yet legal and isn’t a millionairess buying her way to whatever she wants, she’s still at my mercy.  And, as long as I was buying she was more than happy to spend a few days shopping and eating her way through our favorite Toronto haunts.

We are fortunate to live in an area with a wide range of gastronomic options; but unless there is a culinary and cultural renaissance, Detroit will likely never reach Toronto’s caliber as a city for foodies. It didn’t register until we were driving home; but during a  four-day trip we never ate the same cuisine twice. Our meals ranged from amazingly fresh sushi to giant mocha ice cream cones, and included some of the best onion bhaji I’ve ever had.   There was one day, though, that stood out from the others as a foodista’s culinary dream day.

We started the ninety degree day with a trip to the St. Lawrence Market, Toronto’s premiere culinary marketplace sporting a fabulous Saturday farmer’s market. The area between King and Front Streets off of Jarvis has been a center of commerce and government since 1803 and has been focused on fresh foods since 1901.

Munching on ultra-ripe Ontario grown strawberries and fresh blueberry scones bought from a slightly roly-poly gentleman in the North Market, we wandered among the non-food vendors offering everything from unique jewelry to great little free trade wallets crafted from recycled Cambodian rice bags.  

After breakfast we spent two hours in what I can only describe as a food-lover’s frenzy, exploring the permanent vendor locations in the South Market.  There, the variety of cheeses, meats, fresh fish and other delicious treats are enough to make a weekend hotel dweller weep for a kitchen and we were among the teary.  Lib and I were range and refrigerator free, so we had to settle on sampling some great aged parmesans, ogling the amazing antipasto bars packed full of stuffed olives and marinated cipollini onions,  and buying a nice little bottle of fig and balsamic vinegar mustard that has since proven amazing on turkey burgers when combined with homemade bread and butter pickles. 

The afternoon took us to Kensington Market; an area of the city that’s rather difficult to describe.  When I first discovered it a few years ago I was immediately in love with the vibe.  Part hippy hangout/artist haven and part mini multicultural shopping mecca, Kensington is a must-visit for all open-minded Toronto newbies.  Geographically, the area sits just north of the trendy Queen Street West section of the city that has become the fashion district in recent years, and just west of bustling China Town. The entire market covers maybe only six square blocks; but there is a full day of discovery in this little gem.  The market has something for everyone whether you’re looking for the perfect vintage tie, an amazing skirt made of recycled saris, or even a beautiful piece of fresh fish.  There are lots of nice little inexpensive restaurants as well – many with outdoor cafe’ settings beckoning the weary.

Looking for a place to cool off and to have a snack, we found Sarah’s,  a little mediterranean spot with an outdoor seating area on the shady side of the street. It had been a difficult decision. We were torn between Sarah’s, the cafe next door touting amazing looking gourmet crepes, and The Hungary Thai where a diner can indulge in both pad thai and wiener schnitzle in the same meal.    It turned out Sarah’s was a great choice.  I had one of the best falafel sandwiches I’d ever eaten.  The falafel were hot, slightly greasy, crunchy and flavorful.  Nestled in the warm pita with the falafel was ripe tomato, garlicky tzatziki,  cold, crunchy romaine, and those crazy hot pink pickled radishes….. absolute heaven! 

Dinner is another story in and of itself.  Stay tuned for the next post to hear about our delightful dinner at Trattoria Zucca.

Full-blown summer is finally upon us. Any adventuresome cook worth her salt (no pun intended) is living it up at the local farmer’s market where the produce is the freshest available and monies spent support local economies.

This recipe is the result of a trip to the Eastern Market. I couldn’t resist making the most of my treasures and the results were exquisite. For those of you familiar with the traditional  Pasta ala Olio, a delicious pasta dish made with just a few simple ingredients, this recipe might be called Pasta ala Olio on Steroids.  Most of the veggies and herbs were from vendors, the spaghetti from Rocky’s Peanut Factory, the olive oil from Gabriel’s Imports and the Parmesan from heaven on earth, R. Hirt Jr. Company, vendor of more than 300 varieties of cheese…..whew!

If you haven’t yet made a trip to your local market, it’s time.  Get out, find those jewels, and get cooking!

   Ingredients – Basic Pasta ala Olio

  1# whole wheat thin spaghetti

  ¾ cup good quality olive oil

  5 large garlic cloves peeled and thinly sliced

  1 tsp. crushed red pepper

  ½ cup chopped flat leaf parsley

  Salt to taste

  Black pepper to taste

  Additional Ingredients - Summer Pasta ala Olio

  ½ cup freshly grated, good quality parmesan cheese

  1 cup mini heirloom tomatoes

  1 cup thin asparagus cut into 1” pieces

  ¼ cup good quality balsamic vinegar

  ¼ cup fresh basil – chiffonade (cut into thin ribbons)

  Instructions – Basic

1. While water is boiling for pasta, peel and slice garlic.
2. In a small sauce pan, combine olive oil, sliced garlic, and crushed red pepper.  Heat gently until garlic barely begins to brown and becomes tender.
3. Chop parsley.
4. Cook pasta, drain, and return to pot.
5. Toss pasta with olive oil mixture, parsley, salt and pepper.

  Instructions – Summer Version

1. Preheat oven to 450 degrees.
2. While water is boiling for pasta, peel and slice garlic.
3. In a small sauce pan, combine olive oil, sliced garlic, and crushed red pepper.  Heat gently until garlic barely begins to brown and becomes tender.
4. Remove from heat.
5. Add pasta to boiling water.
6. While pasta is boiling, line a baking sheet with foil.
7. Place tomatoes and asparagus on foil, drizzle with olive oil.
8. While pasta is cooking, roast vegetables in oven until asparagus is tender and tomatoes burst – about five minutes.
9. Chiffonade basil and chop parsley.
10. When pasta is finished, drain and return to pot.
11. Toss pasta with olive oil mixture, salt, pepper, and parsley and basil.
12. Sprinkle balsamic vinegar over roasted vegetables and toss to coat.
13. Serve pasta topped with roasted vegetables and serve with shredded parmesan.

I host a weekly healthy lifestyle meeting at work that has been a lot of fun.  It’s an informal – come if you can get out of whatever meeting you’ve got scheduled – thing where a group of my co-workers ask questions about moving toward a healthier lifestyle and let me yammer on about eating well, exercise, cooking healthy food, etc. 

I’m not one to run around proselytizing  about what I eat and what people should be doing to stay healthy.  I eat most of my lunches alone in my office and don’t make a big deal about my commitment to the gym.   Over the last year, though, people  figured out that I eat and live by my own wellness philosophy; and I’ve learned that there are a great number of people who would genuinely like to make some lifestyle changes yet truly have no idea where to begin.  Eventually, a couple of people asked if I’d be willing to share my knowledge of health and nutrition with the group.  From what I’ve seen so far, a few people are truly motivated and want to make some serious changes. It’s been awesome.

Here’s where the apology comes in…..at the end of our last meeting I asked what topic we should discuss at the next meeting.  Someone immediately blurted out, “easy exercises I can do at work!”  I sat there for a moment, absorbing her suggestion.  Then, like a self-righteous ass,  I proceeded to tell them that the topic would be a tough one for me and my first inclination was to tell them to simply “get your butt to the gym”……not exactly the supportive coach I would like to be. 

So, AMC Ladies, this one is for you.  Please consider this post an apology…. and hopefully an inspiration to have someone to come into your office unannounced and find you in some uncompromising position!

Get a Mile’s Worth of Exercise While Returning Phone Calls  

(Patti – those Tevas would be perfect for this!)

 Step 1:  Stand comfortably with your feet at a natural distance apart.
 Start by marching in place for 2 minutes. Lift knees to a point that is comfortable for you.

Step 2:  Transition to side-to-side steps and continue for 3 minutes.

 Step 3:  Return to marching in place for another 1 minute.

 Step 4:  Go back to side-to-side steps for another 3 minutes. You’re already more than half done!

 Step 5:  Again, return to marching in place for 1 minute.

 Step 6:  Do leg kicks for 3 minutes at whatever height is comfortable for you. (We are not aiming to imitate The “Rockettes”)

 Step 7:  Finish with marching in place for 2 minutes. You can add this movement to marching in place to also work out your waist: hold arms up in front of chest making a “V” at the elbows. Twist  your body at the waist to the left when you lift your left leg and the right when you lift your right leg.

 Exercise at Your Desk

60-Second Aerobics…..for “jeans day”

Don’t give up on heading to the gym or your usual exercise routine; but you can supplement these activities with exercises done at your desk. 

• Run in place for 60 seconds…….fast, getting knees up high.  Beginners and high heel wearers can march in place.
• Simulate jumping rope for a minute: Hop on alternate feet, or on both feet at once. An easier version is to simulate the arm motion of turning a rope, while alternately tapping the toes of each leg in front.
• While seated, pump both arms over your head for 30 seconds, then rapidly tap your feet on the floor, football-drill style, for 30 seconds. Repeat 3-5 times.
• Do walk-lunges in your office or a vacant room. (You could also amuse your co-workers by doing these in the hall; remember Monty Python’s “Ministry of Silly Walks” comedy routine?). 
• Old stand-by’s: Take the stairs and avoid “Rock Star Parking” (park at the back of the lot and walk).

 Want Something Less Breathless?

Don’t want take a chance that you’ll be panting or sounding like you’ve been surfing naughty websites instead of working when the phone rings??  Here are some ideas for some less aerobic, basic strength building options:

• Do one-legged squats (hold onto a wall or table for support) while sitting on hold or waiting for a fax to come through.
• Stand with one leg straight and try to kick your buttocks with the other…..another “Ministry of Silly Walks” routine.
• Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot (stop short of the floor) and hold for several seconds. Switch; do each leg 15 times.
• To work your chest and shoulders, place both hands on your chair arms and slowly lift your bottom off the chair. Lower yourself back down but stop short of the seat, hold for a few seconds. Do 15 times.
• To stretch your back and strengthen your biceps, place your hands on the desk and hang on. Slowly push your chair back until your head is between your arms and you’re looking at the floor. Then slowly pull yourself back in. Again, 15 of these.
• Desk push ups can be a good strengthener. (First, make sure your desk is solid enough to support your weight….and not all looks and no substance like mine.) Standing, put your hands on the desk. Walk backward, then do push-ups against the desk. Repeat 15 times.

Reach for the Sky

Stretching exercises are a natural option for those of us who occasionally feel there is a fifty pound iron chain linking us to our desk. Stretches ease stress and keep your muscles from clenching up. Here are a few suggestions:

• Sitting tall in your chair, stretch both arms over your head and reach for the sky. After 10 seconds, extend the right hand higher, then the left.
• Let your head loll over so that your right ear nearly touches your right shoulder. Using your hand, press your head a little lower (gently, now). Hold for 10 seconds. Relax, and then repeat on the other side.
• Try this yoga posture to relieve tension: Sit facing forward, then turn your head to the left and your torso to the right, and hold a few seconds. Repeat 15 times, alternating sides.
• Sitting up straight, try to touch your shoulder blades together. Hold, and then relax.
• You get to put your feet up for this one! To ease the hamstrings and lower back, push your chair away from your desk and put your right heel up on the desk. Sit up straight, and bend forward just until you feel a gentle stretch in the back of your leg. Flex your foot for a few seconds, and then point it. Bend forward a little farther, flex your foot again, and hold for 10 seconds. Repeat on the other side.

So, I beg of you….take a trip to your local farmer’s market, support your local growers, and join me in this simple to make summer treat.  You won’t be sorry.  And….at only 260 calories per slice, there’s room in the diet for a scoop of light ice cream on the side….woo hoo!

 Ingredients – Pie

• 1/3 cup white sugar (or up to one cup for those who like their pie extremely sweet – but remember the calories the increase will add)
• 1/2 cup all-purpose flour
• 1 pound fresh rhubarb, chopped
• 2 pints fresh strawberries – cleaned and sliced
• 1 pre-made 9 inch pie crust 

  Topping

• 1/2 cup brown sugar
• 1/2 cup flour
• 3 T cold butter cut into chunks

 Directions

1. Preheat oven to 400 degrees F (200 degrees C).
2. Line pie plate with pie crust and place in refrigerator
3. In a large bowl, mix flour and sugar. Add strawberries and chopped rhubarb.
4. Toss with sugar and flour and let stand for 30 minutes.
5. While strawberries and rhubarb are sitting, cut flour, brown sugar, and butter together with two knives or a pastry cutter until incorporated and crumbly.  Place mixture in refrigerator.
6. When filling mixture has been sitting for 30 minutes, pour  into chilled pie crust.
7. Sprinkle crumble topping on top of pie and place pie in pre-heated 400 degree oven.
8. Bake for 35 to 40 minutes, or until bubbly and brown. Cool on rack.
9. Cool for an hour or so before cutting.

  The three macronutrients are:

• Protein

• Carbohydrates

• Fats

  PROTEIN

• Hair and nails are mostly made of protein.
• Our bodies uses protein to build and repair tissues. 
• We also use protein to make enzymes, hormones, and other body chemicals.
• Protein helps build bones, muscles, cartilage, skin, and blood. 
•  The only way to build muscle is through exercise……sorry all you silly looking muscle-head wanna be’s pounding protein shakes at my gym.
• Our protein needs are much lower than most of us would imagine. 
• Protein consumed in excess of what the body needs becomes the fuel the body burns for energy. Dr. Andrew Weil calls proteins “dirty fuel”.
• Eating too much protein and too few carbs forces our bodies into a state called ketosis – which causes the body to produce ammonia.
• We don’t know the long-term risks of high ammonia levels in the body. 
• There is evidence that people who eat super high protein diets excrete excess calcium in their urine, which can lead to osteoporosis later in life
•  A VERY GENERAL recommendation on protein is: About 65 grams per day for a 2000 calorie per day diet or 80 grams of fat per day for a 2500 calorie per day diet. 

  CARBOHYDRATES

• Carbs are a very important source of energy for your body.
• Carbs are the form of macronutrient that are easiest for our bodies to burn…..and the form you WANT it to burn.  
• Eating too few carbs and exercising  will force your body to burn protein…..tapping into muscle fibers to burn for energy, which is not what most of us are looking for.  We want our body to tap into fat stores when we exercise.
• High quality carbs can actually help us lose weight.
• Our bodies turn carbohydrates into sugars. 
• If the carbohydrates you choose are easily converted to sugars, you burn through them quickly, becoming hungry more frequently, and putting yourself on a sugar-buzz roller coaster.   
• Carbohydrates that are easily converted into sugars have what is called a ”high glycemic index”.   Examples of these foods are anything made with processed flours, sugar and sugar substitutes, etc.
• Foods with a “low glycemic index” – or foods that your body has to work to convert into sugar, take longer to process. 
• You feel full longer and your energy level stays higher over a prolonged period of time, which means you’ll eat less junk that is rotten for you.  
• Foods with a low glycemic index include less processed breads, grains, beans, vegetables, and fruits with lower sugar content like apples, berries, and melon.
• Carbs provide a good source of fiber.
• Low glycemic index carbs are full of fiber that can help scrub the fat out of our veins, keeping our heart healthy. 
• Click here for a link to a list of foods with their glycemic index.

  FATS

• Our bodies need fats for optimal performance. 
• Fats (along with carbohydrates) provide energy and help our bodies absorb vitamins.    
• Evolution hasn’t been our friend -  Our bodies were not designed to deal with our modern diet. 
• Since we’re no longer hunting, gathering, and taking down the occasional mastodon  it’s just too easy for us to consume massive amounts of calories and fats.  
• Blame it on evolution; but overindulging in fats, especially the wrong types of fats,  can add unwanted pounds resulting in a variety of maladies including high blood pressure and diabetes.  Fats can clog our arteries, lead to heart disease, and have even been linked to higher cancer risk.
• Most foods contain several different kinds of fats — including saturated, polyunsaturated, monounsaturated and trans fats — and some kinds are better for your health than others.
• You don’t need to completely eliminate all fats from your meals. Instead, choose the healthier types of fats and enjoy them in moderation.
• When choosing fats, your best options are unsaturated fats - monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood.
• Polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.
• Saturated fats and trans fats (trans-fatty acids) are less healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL (“bad”) cholesterol.
• The U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) recommend that fat make up no more than 35 percent of your daily calories.

  Below are the best food sources of these healthy fats:

  Below are common food sources of harmful fats:

 For the Salad

• 6 cups mixed greens
• 1 lb red potatoes, cooked, and cut into 1/2 inch wedges
• 3/4 lb baby French green beans, cooked, drained
• 2-6 oz tuna steaks
• 1/4 cup pitted Nicoise or kalamata olives
• 4 hard-boiled eggs, quartered
• 2 Roma tomatoes, cut into bite-sized chunks

 For the vinaigrette

• 1/2 cup olive oil
• 1/4 cup red wine vinegar
• 2 minced garlic cloves
• 1 tbsp Dijon mustard
• 1/2 cup fresh, chopped Italian parsley
• salt and fresh ground black pepper to taste

 Instructions

• Using a large pot, cover potatoes with water until there are two extra inches of water
• Bring water to a boil and add green beans
• Cook beans for five minutes or until crisp-tender
• Remove beans with slotted spoon and place them into icewater to stop cooking
• Finish cooking the potatoes
• When potatoes are done, drain them and toss in 1/2 the vinaigrette.  Set aside
• Brush tuna steaks with olive oil and season with salt and pepper
• Grill to preferred doneness
• On a platter arrange all ingredients and drizzle with remaining vinaigrette

Hair and nails are mostly made of protein. Our bodies uses protein to build and repair tissues. We also use protein to make enzymes, hormones, and other body chemicals. This macronutrient is an important building block of bones, muscles, cartilage, skin, and blood.  It is, however, it is a common misconception that extra protein will build extra muscle.  The only way to build muscle is through exercise……sorry all you silly looking muscle-head wanna be’s pounding protein shakes at my gym.

In fact, our protein needs are much lower than most of us would imagine. 

Protein consumed in excess of what the body needs becomes the fuel the body burns for energy.  Dr. Andrew Weil calls proteins “dirty and inefficient fuel” compared to carbohydrate and fats.  When we eat too much protein and too few carbs, our metabolism changes into a state called ketosis.  This means that our bodies are converting  from burning carbs for fuel to burning its own fat.  So you say. “what’s wrong with that??? Can’t you see these jiggly bits I’m trying to rid myself of???”   The problem is that the body produces ammonia when it breaks down protein and no one knows the long-term risks of high ammonia levels in the body.  There is also evidence that people who eat super high protein diets excrete excess calcium in their urine…..which is a free ticket on the osteoporosis train later in life. Then, of course, there are the obvious concerns about eating tons of protein instead of a balanced diet including fruits and vegetables.  Foods that don’t have to be bonked over the head before we eat them….i.e. fruits, vegetables, legumes, etc. are the best sources of vitamins, fiber, antioxidants, and nutrients that help prevent disease; and unlike animal protein they aren’t high in saturated fats which increase our risk of heart disease, stroke, diabetes, etc.

Soooo, once again I get to hop back on my soap box and preach a well-balanced, vegetable and grain intensive diet that incorporates (if you find it absolutely necessary) reasonable quantities of high quality meat protein. A VERY GENERAL recommendation on protein is: About 65 grams per day for a 2000 calorie per day diet or 80 grams of fat per day for a 2500 calorie per day diet. 

 Remember that 4 ounces of chicken is about the size of a deck of cards and six ounces of steak is just a little bigger, so you can see how the typical meat-eater probably consumes more protein than necessary.  I’m not promoting vegetarianism; but I am promoting that balanced diet….and reminding you that a lot of nuts and legumes provide the same amount of protein as meats.

Fish: Fish offers heart-healthy omega-3 fatty acids and, in general, less fat than meat.

• Poultry: A lean protein choice. You can eliminate most of the saturated fat by removing the skin.
• Beans: Beans contain more protein than any other vegetable protein. Plus, they’re loaded with fiber that helps you feel full for hours.
• Nuts: One ounce of almonds gives you 6 grams of protein, nearly as much protein as one ounce of broiled ribeye steak.
• Whole grains: A slice of whole wheat bread gives you 3 grams of protein, plus valuable fiber.

Eat well everyone and keep an eye out for a great tuna recipe that will taste great and give you most, if not all, of a full day’s healthy protein!