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Chipotle and Non-dairy Ice Cream

If you want a fast healthy meal try Chipotle.  Here you can customize a burrito or burrito bowl (my favorite). It is cooked fresh and they use naturally raised meats. The calorie content can get high for the burrito. If you get a burrito bowl you can ask for a smaller portion of rice, skip the sour cream, etc. to help keep the calories in check. I always ask for extra veggies and get mild and medium salsa to increase the veggie intake!

Another great find for those of you that love ice cream but need a non-dairy alternative.   Purely Decadent non-dairy frozen dessert is organic and delicious!  We tried the Vanilla Bean flavor and sprinkled it with un-sweated cocoa powder. It has a few simple ingredients, including agave syrup for a sweetener. Compared to a scoop of Vanilla ice cream from Baskin Robbins you save a little on calories, fat, sodium and sugar. Because it is not made with any animal products there is 0 cholesterol. You also get the added benefit of fiber – 6 grams per serving verses 0 in regular vanilla ice cream!

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Foot Pain – Plantar Fasciitis

This past Saturday I conducted a seminar at the Runner’s Store here in Laveen. We had a nice turnout and an interactive crowd.  At the end we did a computerized gate scan.  So I am going to focus on the feet the next week or so in my blogs. Did you know that plantar fasciitis occurs in 10% of the population?  Plantar fasciitis is painful inflammation of the plantar fascia. The plantar fascia is a thick fibrous band of connective tissue originating on heel bone and extending along the sole of the foot towards the five toes.  Symptoms: pain on the underside of foot by the heel, limited dorsiflexion and knee pain sometimes. 

Common Treatments may include:

  •   Rest
  •   Ice
  •   Massage therapy
  •   Stretching
  •   Night splints
  •   Motion control running shoes
  •   Physical therapy – stretching, exercises, US
  •   Orthotics
  •   Anti-inflammatory medications
  •   Injection of corticosteroids 
  •   Surgery in refractory cases 

The best treatment is conservative. Corticosteroids and surgery should be a last resort.  This week I will demonstrate how we address it. 

Two things that you can do now are ice massage and towel gathering.  Here is a short video demonstration.

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Buttermilk Oatmeal Pancakes and Coconut and Chocolate Bars

If you like Coconut and Chocolate and want a treat that is a healthier alternative to most ice cream and ice cream bars try SO Delicious Coconut Almond Frozen Dessert Bars – non-dairy, sweetened with agave, no trans fat, simple ingredients. You can find these at Fry’s in the Natural food section in the freezer case. They are Delicious!! At only 170 calories per bar, they are a nice treat. But eat in moderation as the fat content is high from the coconut.

Over the weekend we made some of my favorite pancakes – Buttermilk Oatmeal pancakes. I do not know where this recipe originally came from, however I modified it to make it healthier than the original one.  I often add fresh blueberries or blackberries to them while cooking (just drop a few berries on top once you start the pancake cooking – if you add blackberries, cut them in half with the inside facing up when you drop them into the pancake batter). We like to top them with fresh fruit, a little yogurt and a touch of pure maple syrup.

 Buttermilk Oatmeal Pancakes

2 cups oats

2 cups low fat buttermilk

1 egg

2 egg whites

¼ cup apple sauce

½ cup flour

1 tablespoon sugar (or agave nectar – if you use agave add to the wet ingredients)

1 teaspoon baking powder

1 teaspoon baking soda

½ teaspoon cinnamon

¼ teaspoon nutmeg

¼ teaspoon salt

Mix oats and buttermilk, over night. Stir eggs and apple sauce into oat mixture. Sift together flour, sugar, baking soda, cinnamon, nutmeg and salt. Add the dry ingredients to the wet. Do not over mix. Cook by ¼ cup full batter over medium-high heat. If the mix is too stiff add a little more buttermilk.

1230 calories total – makes approximately 12 pancakes for 102.5 calories per pancake.

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Bison and Dr. Oz

The other day I wrote about the Bison burgers we made over the weekend. Then last night I was checking out the Dr. Oz show and there was a story of a gal who had lost weight and cured her diabetes. She shared 3 of her secrets to her success. 1) A library card where she studied nutrition, serving sizes, checked out work out videos, etc. 2) She used a scale to weigh her meat for portion control. 3) She replaced red meat with Bison!! They cooked up a bison patty and a typical ground beef patty to show the difference in the amount of fat that came off during cooking. Not to mention that it is a healthier alternative. Just make sure it is grass fed!

Here is a link to the company that sells the Bison Burgers at Costco

Here is another website that lists facts for grass fed food and you can look up local farmers markets that sell the meat.

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Healthy Hamburger and Fries even Strawberry Shortcake!

Usually when you have a burger and fries it isn’t the healthiest choice. It tends to be a high calorie, high fat meal that will put a lot of stress on your body. But it doesn’t have to be that way.  Over the Holiday weekend we made a great meal of burgers, fries, grilled vegetables and even a Light Old-Fashioned Strawberry Short Cake.  I will share with you what we did.

For the burgers we used bison burgers that we bought at Costco.  These are Bison that graze on wild grasses – not your typical grain fed meat.  Meat that is grass fed is much healthier than grain fed. If we buy red meat, this is what I look for: organic and grass fed. Instead of using a bun we used a LaTortilla Factory Smart and Delicious Tortilla. These are high in fiber and protein and only 80 calories for a large tortilla (half a hamburger bun is 80 calories). It also holds all our favorite burger toppings well. If you slice up the burger before you put it on, you’ve got a great wrap!  We also added a slice of reduced fat Swiss cheese. Toppings included onion, tomato, lettuce, avocado and spicy mustard.

Making healthy fries is easy. We cut up russet potatoes in thin slices, like a typical French fry. Tossed them with a little olive oil, see salt and garlic powder and bake them in a 425 degree oven for about 30 minutes or until they start to brown.

At the hardware stores you can find various grill accessories to use on your grill for cooking things like vegetables or seafood. The one we have looks like a square colander. We grilled asparagus, peppers, onion and zucchini drizzled with a little olive oil. Season with salt and pepper and grill for about 15 minutes. Nels starts it on high and reduces the heat to medium. Spritz with some Bragg’s Liquid Amino Acids when done cooking for a little extra flavor. 

For dessert I made an Old –Fashioned Strawberry Shortcake. I found this recipe on the Cooking Light web site – it came from It was delicious!  I modified the recipe a little. I used more strawberries and only ¼ cup of sugar with them and no orange juice.  I did add an additional table spoon of buttery spread to the flour mixture(earth balance organic buttery spread) because the flour mixture was not resembling coarse meal. This would be great even without the whipped topping.

Old-Fashioned Strawberry Shortcakes

Yield:  6 servings

3 1/2 cups halved strawberries, divided
1/3 cup sugar
1/3 cup orange juice
2 teaspoons vanilla extract
1 teaspoon lemon juice
1 1/4 cups all-purpose flour
3 tablespoons sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
3 tablespoons chilled stick margarine or butter, cut into small pieces
1/2 cup low-fat buttermilk
Cooking spray
6 tablespoons frozen reduced-calorie whipped topping, thawed
Whole strawberries (optional)

Combine 1 cup strawberry halves, 1/3 cup sugar, orange juice, vanilla, and lemon juice in a bowl, and mash with a potato masher. Stir in 2 1/2 cups strawberry halves. Cover and chill.

Preheat oven to 425°.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 3 tablespoons sugar, baking powder, baking soda, and salt in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Add buttermilk, stirring just until moist (dough will be sticky).

Turn dough out onto a lightly floured surface, and knead lightly 4 times with floured hands. Pat dough into a 6 x 4-inch rectangle. Cut dough into 6 squares. Place 1 inch apart on a baking sheet coated with cooking spray. Bake at 425° for 12 minutes. Cool on a wire rack.

Split shortcakes in half horizontally using a serrated knife; place each bottom half on a dessert plate. Spoon 1/4 cup strawberry mixture over each bottom half. Top with shortcake tops; spoon 1/4 cup strawberry mixture over each top. Top each serving with 1 tablespoon whipped topping; garnish with whole strawberries, if desired.

CALORIES 270 (24% from fat); FAT 7.2g (sat 1.9g,mono 2.7g,poly 2.1g); IRON 1.7mg; CHOLESTEROL 0.0mg; CALCIUM 93mg; CARBOHYDRATE 47.3g; SODIUM 183mg; PROTEIN 4.3g; FIBER 3g

Once you get used to eating healthy, eating an unhealthy alternative loses its once oh so good taste and you actually prefer healthy foods!

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Caloric cost of sampling at Costco!

 Talk about a moment on your lips… Today we did a quick trip to Costco. What a great day to go – so many samples! So, I thought it would be eye opening to do a calorie count. How many of us have worked our way through Costco sample by sample and even going back around for seconds on a few of them. Ever thought about how many calories it may have cost you? Well you are about to find out. I went by each sample station and noted down the calorie for each item and estimated the amount. Now in case you are thinking, how could Dr. Kim be able to eyeball the amount and estimate the calories with any accuracy? Let me remind you that I am a dietitian and have been doing this for over 16 years and used to do calorie counts in the hospital.

Here is a list of the samples and estimated calories per sample. It includes the item followed by the calories: Multigrain tortilla 20, Mild Italian Sausage 35, Provolone Cheese 20, Italian Mortadella 20, Beef Brisket with potato salad 82, Veggie patties 43, Seafood salad on rice cracker 32, Smoked salmon with cream cheese on a cracker 50, Honey smoked salmon on a Ritz 30, Tri Tip 20, Hot & spicy wings 63, Chicken Florentine 30, Hansen’s soda with ice cream 50, Kirkland sports Drink 40, Sun dried tomato & pasta 40, Baked beans 20, Bratwurst 43, Four bean salad 30, Rice crackers with nuts 150, Fruit chips 10, Sour patch kids 10, Body choice high fiber drink 45, Body choice weight loss drink 10. Special display for pitas, pita chips and humus – they had several to sample with chunks of pita bread or fried pita chips so things could really add up here! I will put down as if you had a piece of the pita bread, one fried pita chip and tasted one humus, a Tabouli and Tzatziki: Pita 15, Fried Pita Chip 17, Humus 6, Tabouli 6, Tzatziki 6.

The grand total 943 calories! This is more than half of my days worth of calories! Who would think ‘just a few samples’ could add up do fast! In case you are wondering how I fared…I was very selective and ended up consuming 287 calories. Didn’t really seem like that much! Good thing we had a light lunch!!

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