Newsletter #15

Hello Friends

Susan Dopart our contributing dietician has written a very relevant piece that should answer many of your questions about lunch. With tight schedules and questionable choices that are available at times we need to make good healthy decisions. Susan's contribution to this newsletter edition will help

Lunch on the Go?

How do you figure out what to eat for lunch, especially when on the run? A little preparation ahead of time can immensely help in challenging lunch situations.

I like to think of lunch in terms of "portables." Portables are foods you take on the go. Some great examples are string or sliced cheeses, bags of nuts, small containers of yogurt, cottage cheese and pineapple, hard-boiled eggs or whole fruit such as bananas or apples. These take little to no preparation and can be kept for a few hours to longer if put in an insulated lunch bag with a small blue ice or with a chilling agent.

Other foods that one can prepare on the weekend and put in containers to take are: chicken salad, tuna salad, egg salad, or leftovers of entrees or vegetables from dinners. I've provided a few recipes from my upcoming book: A Recipe for Life by the Doctor's Dietitian below.

Portables are also cost effective besides being nutritious, which can be a welcome addition to your budget.

Jeffrey's Chicken Salad

Serves: 6
Prep Time: 15 minutes
Cook Time: 20 minutes

Per Serving

Calories - 271
Protein Grams - 34
Total Carbohydrates grams - 7
Total Fat grams - 11
Fiber - 2 grams
Sodium - 88 mg

Calories - 271
Protein - 34 grams
Total Carbohydrates - 7 grams
Total Fat - 11 grams
Fiber - 2 grams
Sodium - 88 mg.

Ingredients:
1 1/2 pounds skinless, boneless chicken breasts
1/4 cup of plain low fat yogurt
2 teaspoons regular mustard
1 teaspoon of honey
1/2 teaspoon plus pinch curry powder
1/8 teaspoon plus pinch garlic powder
Pepper to taste
1 tart red apple (pink lady works very well), diced
1/2 cup pecans
1/4 cup unsweetened coconut

Preparation:
Rinse chicken and boil in medium saucepan with a pinch of sea salt until meat is opaque.
Cube chicken. Combine yogurt, mustard, honey, and spices. Mix in chicken. Add the apple, pecans and coconut. Serve on a bed of lettuce, or bring for lunch in plastic container.

Tangy Tuna Salad

Per Serving
Calories - 180
Protein - 22 grams
Total Carbohydrates - 4 grams
Total Fat - 4 grams
Fiber - gram
Sodium - 290mg

Serves: 2
Prep Time: 5 minutes

Ingredients:
One 6 ounce can light tuna, drained
Juice of one medium lemon
1 tablespoon olive oil
1 tablespoon red wine vinegar
1 medium cucumber, peeled and diced
Fresh ground pepper to taste

Preparation:
Put tuna in medium bowl and fluff with fork. Mix in remaining ingredients. Enjoy by itself or over lettuce.

Variation: Add diced tomatoes or avocado.

Egg Salad Twist

Per Serving
Calories - 157
Protein Grams - 13
Total carbohydrates - 5 grams
Total Fat Grams 9 Fiber 0
Sodium 358mg

Serves: 2
Prep Time: 5 minutes
Cook Time: 20 minutes

Ingredients:
4 Large eggs
3 tablespoons chopped celery
2 tablespoons plain low fat yogurt
1 tablespoons fresh lemon juice
1 1/2 teaspoons Dijon mustard
1/8 teaspoon black pepper
1/8 teaspoon kosher or sea salt

Preparation:
Fill medium saucepan with cold water. Add pinch of salt and eggs, bringing to a boil over high heat. Once water is boiling, remove from heat and cover. Let rest for 20 minutes. Drain and rinse with cold water. Submerge the eggs in cold water and let set for 10 minutes to stop further cooking.

Remove shells and chop egg to desired consistency. Mix remaining ingredients into eggs. Serve in butter lettuce, similar to a taco.

Variation: Mix in chopped tomato, avocado, cucumber, scallions or dill pickle.

If you are interested in purchasing this book, due out this summer, please contact:

Susan B. Dopart, M.S., R.D.
2336 Santa Monica Blvd. Ste. 201
Santa Monica, CA 90404
310-828-4476
www.susandopart.com

Best Wishes for continued good health,
David White
david@maximizefitness.com
Please let me know if there is anyone else that may benefit from future E-mails I would be glad to add him or her to the list.
Any questions regarding training or this newsletter please E-mail the above address or call
213-760-3144