Taco Cabana Coming Soon!

Written by University of Houston Dietetic Inter, Andres Ayesta

The Mexican flavor is coming to campus with Taco Cabana opening its doors this coming fall located in the new Stadium Parking Garage. This is exciting news; it adds something different to the variety of dining options around campus. As exciting as it is, it is also a fast-food restaurant where we all know we can get some extra calories and/or fat  if we don’t choose wisely.

TACO CABANA does have some good healthy options to offer. Their “4 Under 400 Calories” Cabana Bowls lead the list of low-calorie options that will satisfy your hunger and nutritional needs. On top of that, these meals are only $3.95!! An affordable, healthy, and delicious meal!

Here are some good options for you:  

• Steak fajita 400, Chicken Fajita 400 and Beef Fajita 400 (370 – 390 calories) with rice, black beans, sour cream, pico de gallo, and salsa roja.

• Chicken Fajita Salad 400 and the Steak Fajita Salad 400 both with 350 – 370 calories includes fajita meat, salad blend, pico de gallo, shredded cheese, and salsa ranch.

• Stewed Chicken nachos have 540 calories and 27 grams of fat, not ideal but better than the rest of the other items.

• Most soft and crispy tacos in the menu range in calories from 180 – 300 per unit. These are good choices if you only limit your order to one or two.

• If you are old enough to drink and decide to celebrate your victories with a Margarita!!! Do it in moderation as this beverage packs about 240 calories. Besides, we all know alcohol can affect your performance and get you in trouble so try to stay away from it.

What about the items you DO NOT want to get?

• Regular Cabana Bowl. Believe it or not, these meals have over 1000 calories and over 50 grams of fat. 

• The Cabana Burritos have about 900 calories.

•  Quesadillas are WHOA foods as they pack over 1200 calories

• Brisket Quesadilla has almost 1640 calories and almost 100 grams of fat.

• Chicken and Steak Fajitas are also high calorie items. 

 Like I said, it is very exciting to have a Taco Cabana here on our campus but think smart and make smart choices. You are what you eat, and your performance in sports will be greatly based on what you put in your body. You decide…

Go COOGS! And good luck this coming fall season!

Gaining Weight & Doing It Right!

Written by University of Houston Dietetic Intern, Andres Ayesta.

Weight gain or “bulking up” is often a hot topic among athletes, especially football players.  The reason behind this is simple, to be bigger and stronger which will hopefully lead to better performance if done correctly.

Making this important change is not easy. It is accomplished with effort and dedication. There are a few things all weight gainers should know before they start eating everything they see. The most important part of this weight gaining process is to make sure you gain muscle mass, let’s call it the “good weight”, versus fat mass or the “bad weight” The role of nutrition is fundamental. What you put in your body will determine the type of weight you put on.  

Many believe that to bulk up and build muscle mass, a high protein diet is required. Protein intake is important but even more important is to consume more calories that you expend. The preseason has started and the amount of calories you burn being out there the field under the heat is tremendous.  For this reason it is important to monitor your daily intake to make sure what you are putting in your body is enough and even more to accomplish your goals.

Below are some useful tips that could help you put on those extra pounds:

1.       Eat 4 – 5 meals a day with snacks in-between.

2.       Choose high-calorie, nutrient dense food and snacks (Nuts, peanut butter, bagels, avocado, dried fruit, milk, fruit juices, cheese, high calorie protein and energy bars, yogurt)

3.       Add extra calories. Boosting regular meals is always a great way to increase your daily intake.

·         Spread peanut butter on pretzels, bagels, pancakes, muffins.

·         Add nutrient dense foods to your salads such as nuts, dried fruits, cottage cheese, boiled eggs, and cheese.  

·         Add protein powders to milkshakes, smoothies, and fruit juices.

·         Boost your soups, casseroles, and mashed potatoes with 1-2 tbsp of milk powder.

4.       Drink plenty of fluids that supply calories (milk, low-fat milkshakes, smoothies,  fruit juices, and sport drinks)

5.       Increase your portion sizes at every meal.

6.       Get at least 7 – 8 hours of sleep every night. The growth hormone (responsible for muscle growth) peaks at night while you sleep, so that’s the perfect time your body uses to recover and increase muscle size.  

7.       DO NOT skip meals.

8.       Include protein at every meal (meats, beans, nuts, eggs, milk)

9.       Avoid fried foods. Look for grilled, baked, or broiled items.

10.   Be aware of all the foods and drinks you swallow. Everything counts towards you daily intake, even alcoholic beverages.

 Gaining weight is not just eating extra but balancing the diet with a variety of performance foods. Choosing foods wisely is a key to success in this process. Don’t focus only increasing fat and protein intake, but focus more in including wholesome foods. Following these tips with help maximize lean weight gains and minimize fat gains.

7 Ways to Healthily Indulge at 4th of July Parties

Written by University of Houston Dietetic Intern Ashley Eaves.

One of the most enjoyable parts of social events and holidays is the delicious and exciting food. But, if you are trying to be a smart and healthy eater and athlete, it can also be one of the most stressful parts. How can you enjoy these events and this great food without the added pounds? Follow theses tips to learn how to healthily indulge at this year’s 4^th of July party:

1.      Eat a good breakfast. A good breakfast might just be the best secret to your stomach! Give your body some energy and some nutrition to start the day and you will be less likely to crave an overflowing plateful of food or a fist full of treats.

2.      Share! Understandably, you hope the molten chocolate lava cake has your name on it. However, a few bites will be equally satisfying and taste just as good as the whole thing. Sharing allows others to enjoy the experience and the calories!

3.      Keep moving. Have a healthy balance by walking around and mingling instead of sitting next to the buffet table.

4.      Don’t skip meals. Like many, you may decide to skip lunch so you can have room to eat more at the event. Don’t! By skipping a meal, your body will become ravenous and you are likely to overeat when you get there. Instead, eat your meals as usual and serve yourself just enough to satisfy you at the party.

5.      Serve smaller portions. When you begin filling your plate with the tasty treats, keep the portions in check. Enjoy a small taste of these pleasurable foods and stop when you are satisfied. If you are still hungry, eat a balanced meal...don’t fill up on treats!

6.      Avoid excessive trimmings. There is butter for the bread, ranch for the veggies, and BBQ sauce for the chicken fingers. Go easy on the condiments and dips. A little bit can go a long way and can save you from excess calories.

7.      Don’t taste everything! An open buffet of delicious looking and smelling foods can tempt you to sample each and every one. This is likely to cause you to overeat. Instead, ignore dishes you have frequently or that you typically don’t like. Instead, focus on a few of your favorites. This will help with digestion and with your goal of moderation!

Healthy 4th of July Recipes

Written by University of Houston Dietetic Intern, Ashley Eaves.

Here are a couple fun, healthy recipes you can bring to the party!

RED, WHITE AND BLUEBERRY FRUIT SALAD

·         ¼ cup lime juice

·         ¼ cup honey

·         2 Tbsp mint

·         3 cups blueberries

·         1 qt strawberries, halfed

·         3 apples, peeled and cut into 1 inch chunks

In a large bowl, whisk together the lime juice, honey and mint. Add all of the fruit and toss to combine. Let the fruit salad set for 15 minutes. Serves 8.

BERRY TRIFLE

·        

 1    1 package (3.4 oz) sugar-free, fat-free vanilla pudding

·         4 cups fresh berries (strawberries, blueberries, raspberries or blackberries)

·         ¼ cup honey

·         2 tsp lemon juice

·         ½ tsp vanilla extract

·         30 vanilla wafers

1.      Prepare pudding according to the package and chill it.

2.      Slice the strawberries and toss all berries with the lemon juice, vanilla and honey. Set aside.

3.      Layer bottom of bowl with vanilla wafers. Top with berries and ½ the pudding

4.      Add another layer of wafers, berries and the rest of the pudding

5.      Crumble the 3^rd layer of wafers and top the dessert

6.      Refrigerate until ready to serve. Serves 8-10

Adapted from www.familyfun.go.com

Greek Yogurt Pasta Sauce

Creamy pasta sauces are one of the worst foods out there, packed with TONS of calories, mostly coming from fat.  A dinner sized portion of Chicken Fettucini Alfredo from a popular Italian restaurant will cost you about 1400 calories and upwards of 80 grams of fat, half of which are saturated fat grams (the artery clogging kind).  I saw this recipe for a creamy pasta sauce made with Greek yogurt and it really piqued my interest...

Since this recipe is mostly about the sauce , you could really use it for whatever pasta, protein, veggie combo you like - in other words, its a great "clean out the fridge" recipe!  This is by no means an alfredo sauce, but it is a great alternative to your basic marinara.

I used the following:

1 box (~14 oz) whole wheat pasta

1-2 tablespoons olive oil

5-6 chicken breast tenders, thawed and cubed

1/3 large onion, diced

1-2 tablespoons minced garlic

1 zuchinni, diced

1 bag fresh spinach

1 small jar of marinara sauce

1/2 cup low fat or fat free plain Greek yogurt

small handful of 2% mozzarella cheese

Start by preparing pasta according to package directions.  Drain water out and return to pot.

Meanwhile, saute chicken in olive oil for a few minutes, until it begins to turn white.

Add in the zucchini, garlic and onion. (You could also use mushrooms, tomatoes, squash, etc...)

Once veggies begin to soften and chicken is cooked through, 5-8 minutes, add spinach and cover for 2-3 minutes, until spinach is wilted.  You may need to remove lid and stir after about a minute or so.

To the pasta, add marinara sauce and yogurt.

Add chicken/veggie mixture to the pot, stir until everything is coated with sauce, add the mozzarella.  The mozzarella is optional, but I had it on hand so I thought I would use it to add a little more creaminess!

Stir together and it's done!

Stuffed Green Bell Peppers

Hey guys, today I wanted to share with you all something a little different. If you have never had stuffed bell peppers you all need to try them! They are very good. This recipe does take a little longer, about an hour and a half, but there are ways you can make it much easier and cut down the time to only 45 minutes in an oven. Here is the recipe. Hope ya'll enjoy it.

Ingredients:
2 cups water
1 cup uncooked rice
3 large green bell peppers, tops cut off and seeded.
1.5 lbs lean ground beef or turkey
1 onion, diced
garlic, salt and pepper to taste
1 can tomato sauce
2 cups finely shredded mozzarella cheese

Directions:
1) In a medium saucepan bring water to a boil. Add the rice, stir and reduce heat to low. Cook covered for about 20-30  minutes.
2) Preheat oven to 350 degrees
3) Place green bell peppers in a medium saucepan with enough water to cover. Bring to a boil and cook 10 minutes. Remove bell peppers and set aside in a baking dish.
4) In a large saucepan over medium heat, brown the meat. After draining the meat, mix in onion, cooked rice, garlic powder, salt and pepper. Poor in the tomato sauce and mix thoroughly. Let the mixture simmer for 10 minutes.
5) Spoon the meat mixture into each of the bell peppers. Bake in over for 45 minutes or until mixture begins to brown.
6) sprinkle mozzarella on top and bake for an additional 5-10 minutes until the cheese is melted.

*You can make this a lot more simple by making the meat mixture the day before and then just heating it up and adding it into the bell peppers to bake.

Adapted from Allrecipes.com

Grilled Tilapia/Chicken With a Mint Tea Glaze

I made this recipe using tilapia for the meat. It was a very sweet glaze, which took me off guard, but the meal was delicious. Next time I am going to try it on chicken breast instead because I think it would taste really good on chicken. Next time your up for cooking chicken or fish a different way, try this out.

Ingredients For the Glaze:

2 cups water

1/2 cup sugar

4 bags black tea

juice of one lime

1/2 cup fresh mint leaves

1/2 tsp red pepper flakes

Directions for the glaze:

Boil water and sugar over high heat. Add the tea bags, remove from heat and steep tea bags for 10 minutes.

Remove tea bags, add lime juice and reduce tea over high heat until it coats the back of a spoon (about 15 minutes).

Off heat, add in the mint leaves and pepper flakes.

Steep mint leaves for 2 minutes and then remove them.

Directions for chicken or tilapia:

Take thawed chicken or tilapia and brush the glaze over both sides of the meat.

Place meat on a girll and cook until meat is done, adding more glaze periodically.

*I paired this with some black eyed peas and a tossed salad with tomatoes, mushrooms, onions and a light champagne dressing made by Girards. It was delicious!