Lunch Ideas

Blog #5

Dennis Matzkin MD

Last week I shared breakfast ideas and recipes that my wife and I enjoy regularly.  This week I promised to write about our lunch menu.

Lunch is a busy time of day for both of us so we have a simple repertoire. My wife makes the best turkey sandwich. We often eat salads leftover from dinner with grilled chicken or salmon on top, from the night before, or we will top with sliced turkey or tuna in water,  and vinaigrette dressings by Paul Newman. We enjoy soups by Publix, roasted tomato, and spring vegetable are our favorites. Our preferred take out is from Fresh2Order....usually a half soup half salad combination.  I prefer the tomato soup and Asian salad with fresh tuna, my wife loves the Mediterranean salad and the wild mushroom soup.  If we wind up at Subway, the meal is a 6-inch turkey or roast chicken, no cheese, on honey oat, lots of veggies, spicy mustard, vinegar and as a special treat, baked chips.

The Best Turkey Sandwich

Boars Head Cajun Style Turkey sliced thin

Half teaspoon light mayo and sweet mustard

Sliced ripe tomato

Small handful arugula

Two slices of Arnold Healthnut Multi grain toasted

(You know what to do)

I would love some new ideas so please feel free to post your favorite nutrition lunch ideas made at home or store bought!

Jamie Oliver TED Talk

Watch this 20 minute video of chef, Jamie Oliver and think about the responsibility we all have to eat whole, nourishing foods.

http://www.ted.com/talks/jamie_oliver.html

Breakfast Ideas

Blog #4

Dennis Matzkin, MD

Previously I have provided you with a basic list of staple foods.  Today I will share our typical breakfast

My weekday go-to is one slice of Arnold multigrain bread...the one that has 5 grams of protein.  I toast this and spread it with one tablespoon of crunchy peanut butter. I wash this down with either hot coffee or tea.

A great alternative usually prepared by my wife is a Southwestern Eggbeater. This is sold in a small carton and consists of egg white with a zesty spice. The pan is sprayed with olive oil and the egg liquid browns quickly on both side. Placed on a toasted 100 calorie Arnold sandwich thin and spread with a touch of butter/margarine with pepper and a slice of tomato. It is delicious.

My wife's preferred morning breakfast prior to her work-out is a "green" smoothie

• a half cup vanilla flavored almond milk
• 1/4 of a frozen banana
• frozen mixed berries
• handful of baby spinach
• scoop of vanilla soy protein powder
• teaspoon of ground flaxseed
• water to cover
• packet of sweetener or 2 teaspoons agave syrup.  

Blend and enjoy!

Another favorite of ours is a slice of multigrain protein toast, a light spread of mayo/mustard.  Slice a hard boiled egg on top, add a slice of tomato, salt and pepper.

When we eat breakfast out we order egg white omelettes with peppers, onions, mushrooms and tomatoes.  Occasionally we will add a small amount of cheese. No potatoes/hash browns or grits - but we will each eat a slice of wheat toast.

If we have no time at all, we either grab a Luna bar or a string cheese and a few crackers!

Please post some of your favorite low carb, low calorie breakfasts for some new ideas I can share with my patients.

Read a future blog for some great lunch ideas.

Know Your Carbs

http://www.mayoclinic.com/health/carbohydrates/my01458

A Typical Day

Blog #3

Dennis Matzkin, MD

Last week I shared the steps that need be taken in order to gain control over your personal health and wellness with regard to nutrition. This week I will share what food a typical daily diet might feature.

In upcoming blogs please look for recipes and then activity that you can add to your day to gain further health and wellness benefits.

Breakfast

One slice of multigrain toast with 5 grams of protein

One tablespoon of peanut butter

Or

Egg-white omelet, vegetables and/or lean protein with same slice of toast

Coffee/tea

Mid-morning snack (choose one)

One string cheese

One hard-boiled egg

Greek yogurt

Handful of almonds & 4-6 pieces of dried apricot

Luna bar

Wasa cracker with a teaspoon peanut butter

Hummus & cucumber slices

Lunch

Toss salad with turkey, lean beef, salmon or tuna

Olive oil based salad dressing

One portion of wheat crackers

Two tablespoons of hummus

Or

A sandwich on a an Arnold sandwich thin

Vegetable soup

Afternoon Snack

Same choices as mid-morning snack

Dinner

Choose from a combination of the following but be sure to include some protein and some vegetables.

Grilled or broiled fish or lean meat or veggie burger

Steamed or grilled vegetables of your choice

Quinoa

Toss salad or sliced tomatoes, cucumbers and onion

Vegetable soup

Guilty Indulgence (Only if needed)

½ cup fat free frozen yogurt

94% Lite popcorn (small microwave bag)

Additional snack from snack list