Popcorn

          I was pleasantly surprised a few weeks ago when I came across news of a new study stating yet another reason why popcorn is such a great snack!  Popcorn has always been recommended as a low calorie, whole grain and high fiber snack and new research is showing that popcorn is also packed with antioxidants.  

          Antioxidants reduce oxidation and protect cells from damage caused by free radicals.  Free radicals lead to the aging process as well the onset of many chronic diseases.  A diet high in antioxidant containing foods (fruits, vegetables, and whole grains like popcorn) have been shown to offer protection from the damage caused by free radicals.  

          But (yes there is a but) not all popcorn is created equally.  Added butter and salt in movie theater and microwave popcorn will pretty much negate any health benefits of those antioxidants.  There are plenty of healthy and delicious ingredients to flavor popcorn at home.  Experiment with anything you have on hand to spice up your popcorn; here are some ideas:

• black pepper and Parmesan
• cinnamon and nutmeg
• lime juice or zest, chopped cilantro, dash of kosher salt
• garlic powder, cayenne, and Parmesan   

Recipe:

Equipment

Stove top Popcorn Popper                 or                      Hot Air Popcorn Popper

Ingredients

• ¼ C popcorn kernels
• ½  T canola oil (only with stove top method)
• 2 tsp garlic powder
• pinch of cayenne
• 1 T grated Parmesan cheese

1.  Pop kernels.  If using the stove top popper add oil first over medium heat and turn handle continuously.

2.  Toss with flavoring ingredients and enjoy!

Nutritional Information With Comparison to Orville Redenbacher's Tender White:

(5 cups popped/serving)

Calories: 186	vs	243
Fat: 5.3 g total fat, ..6 g sat fat, 0 g trans fat	vs	17.2 g total fat, 8.6 g sat fat, 0g trans fat
Carbohydrates: 15.7 g	vs	21.5 g
Protein: 3.6 g	vs	2.9 g
Fiber: 2.9 g	vs	4.29 g
Sodium: 1.5 mg	vs	357.5 mg
Cholesterol:  2 mg	vs	0 mg

          Based on the comparison above, my popcorn recipe is the smart choice with savings of close to 60 calories and 12 grams of fat, with virtually no sodium.  Happy popping!

          Read more about antioxidants here. 

Keep Your Plate in Shape

          Now that National Nutrition Month is over what can we do to keep our plates in shape?  There are 3 things I try to do as often as possible:


          1.  Plan your meals for the week and make a grocery list.
Taking 20 minuets out of your week to plan your meals actually saves time & money and can help you maintain a healthy weight.  Planning ahead and going to the grocery store with a list is much more efficient because you go in knowing what you need and won't waste time trying to decide what to make for dinner.  Stick to the items to your list and you will save money by only buying what you need for the week -- if its not on your list you don't really need it.  You can also save yourself from lots of extra calories and fat by planning your meals and sticking to your list at the store.  When dinner is planned and you have everything for the recipe you wont be tempted to call for take out or stop at the drive through on your way home from work.  Instead you will enjoy a fresh homemade meal and help keep you and your plate in shape all year!


          2.  Shop the perimeter.

The "best for you foods" are usually  around the perimeter of the store; produce, meat and fish, dairy, and whole grains.  Try to choose more whole foods found around the perimeter rather than the highly processed, packaged and convenience foods found throughout the aisles.  Yes, there are exceptions to every rule -- you may have to venture into the center of the store to get cereals, rice, beans, canned or frozen vegetables, but steer clear of high sugar, high fat, high sodium processed items.

          3.  Read labels.

I know, I know -- you don't have time...  You don't have to read every label in the store.  Start with one staple like bread.  You probably buy the same brand of bread every time you go to the store but do you know why you are making that choice?  You may be quite surprised to read whats in your favorite bread.  Knowing whats in the food you buy may lead you to make healthier choices one food at a time.

Food For Thought:

Navigating through the Supermarket Jungle

Video from nourishlife.org