Weight Watchers 2 Point Gumbo

By admin on August 20, 2010

Things You Will Need:

• 1lb boneless, skinless chicken breasts(cubed)
• 8 cups water
• 1 large yellow onion, diced
• 1 large green bell pepper, diced
• 8 celery stalks, diced
• 1 bunch scallions, diced
• 2 tbsp minced garlic
• ¼ cup flour
• 4 cups cooked brown rice
• 1 tbsp oil
• ½ tbsp oregano
• ½ tbsp thyme
• 2 bay leaves
• 1 tbsp salt

Instructions:

Boil chicken in water until done.  Set meat & broth aside.  Toast flour in a large dry skillet, stirring constantly, until deep brown(about the color of a penny).  Heat oil in a 4-qt. saucepan & sauté vegetables & garlic until soft.  Add toasted flour & mix well.  Add broth slowly, mixing well.  Add cubed chicken & spices.  Cover & simmer on low for 45 minutes, stirring occasionally.  Add rice & simmer another 30 minutes. 

Makes 8 servings (about 1 ½ cup per serving).

Weight Watchers Points: 2 per serving

You may also add 1 can diced tomatoes & 1/4tsp red pepper flakes for extra flavor.

May substitute white rice for brown rice, if desired.

Posted in Health and Wellness, Healthy Recipes |

Weight Watchers 1 Point Hearty Chili

By admin on August 20, 2010

Things You Will Need:

• 10 oz. extra-lean ground turkey
• 1 medium onion, chopped
• 2 (28oz.) cans diced tomatoes
• 2 ea. Zucchini & yellow squash, diced
• 1 (15oz.) can black beans, rinsed & drained
• 2 (15oz.) cans fat free reduced sodium beef broth
• 4 celery stalks, diced
• 2 green bell peppers, diced
• 1 (1.25oz.) pkg. dry chili or taco seasoning

Instructions:

Brown turkey & onions. Add remaining ingredients & bring to simmer until veggies are tender(about 20 minutes).

Makes 20 servings, Weight Watchers Points: 1 per serving

Posted in Health and Wellness, Healthy Recipes |

Chicken Tortilla Soup

By admin on August 19, 2010

Things You Need:

• 1 Cup onion, chopped
• 2 Cloves garlic, chopped
• 3 green onions, chopped
• 2(12oz) cans diced tomatoes
• 4 cups low fat chicken broth
• 1/3 cups salsa
• ½ red pepper, chopped
• ½ green pepper, chopped
• 3-4 celery stalks, chopped
• 1/3 cup fresh cilantro
• ½ tsp cumin
• ½tsp chili powder
• fat free sour cream
• flour(to thicken)

Instructions:

Simmer onions, garlic, & green onions in pan until tender. Combine all ingredients in pot & simmer until all veggies are tender.

Makes 9 servings

Weight Watcher Points: 0 per serving

Special notes: If you add chicken, divide the points by 9 servings.

Posted in Health and Wellness, Healthy Recipes |

Cowboy Caviar

By admin on August 18, 2010

Another one of our wonderful Facebook fans shared this delicious “healthy recipe” that will make a perfect hors d’oeuvres (served with tortilla chips), topping on salad, tacos, etc.

Things Needed:

• 2 table spoons red wine vinegar
• 1 ½ to 2 teaspoons of hot red pepper sauce
• 1 ½ teaspoons extra virgin olive oil
• 1 clove garlic, minced
• 1/8 teaspoon of ground pepper
• 1 firm avocado cubed
• 1 (15 oz) can black eyed peas or black beans rinsed/drained
• 1 can corn (rinsed/drained)
• 2/3 cup thinly sliced green onion
• 2/3 cup chopped cilantro
• ½ lb roma tomatoes, chopped. 

In large bowl, combine vinegar, hot sauce, oil, garlic & pepper.  Stir to mix well.  Add avocado.  Rinse and drain peas/beans & corn.  Stir into mixture along with green onion, cilantro & tomatoes.  Mix well.   Salt & pepper to taste.

Posted in Health and Wellness, Healthy Recipes |

Veggie Lasagna

By admin on August 18, 2010

One of our Facebook fans submitted a “Healthy Recipe” for Veggie Lasagna we wanted to share:

Things needed:

• 1 eggplant
• Lasagna pasta
• Eggs
• Cornflour
• Squash
• Zucchini
• Carrots
• Parsley
• Small onion
• Mozzarella cheese
• Ricotta cheese
• Tomato sauce
• Tomato paste

Blend onion, carrots & ¼ stalk parsley

Cut egg plant into thin slices and fry in pan with corn flour and oil (dipped in egg)

Grade Zucchini & squash

Mix tomato sauce & tomato paste.

Grease dish, lay pasta in greased pan.

Put zucchini and squash as a layer, then another layer of pasta. 

Then lay fried eggplant on top, then carrot and onions.  Add ricotta cheese. Tomato sauce. Sprinkle mozzarella cheese. 

Bake at 375 until cheese melted.

Posted in Health and Wellness, Healthy Recipes |

If You Can’t Stand the Heat, Get INTO The Kitchen: Healthy Recipes Perfect for Summer

By admin on July 20, 2010

Diet and exercise are an invaluable aspect of any type of weight-loss related procedures. In order to attain the best results, Dr. Whiteman often has patients follow a diet plan both before and after their respective surgical procedure. We’ve put together a list outlining several ideas for easy summer recipes, in addition to the other information on the health and wellness portion of our blog, that can help you improve your look (whether you’re having cosmetic surgery or not.)

Easy Summer Eat’s

Summer is all about cool, fresh, and light ingredients. Beautiful produce is available in any local grocery store that is both healthy and delicious; you just have to know what to look for! For vegetables, it’s all about the color. Vegetables that are deep and vibrant in color are often rich in beta-carotenes and other important nutrients.  Peppers, tomatoes, spinach, beets, carrots, and broccoli are all good examples of vitamin rich, healthy vegetables. As far as fruits are concerned, peaches, nectarines, and plums are good snack ideas because of their high water content.   They will fill you up without giving you the unwanted calories that many fat-laden snack foods contain.

Here are some ideas of healthy summer recipes:

Grilled Pepper Salad

4 bell peppers, (mixed colors), halved, seeded and stemmed

1/4 cup halved and pitted oil-cured black olives

1/4 cup rinsed and chopped oil-packed sun-dried tomatoes

1 tbs extra-virgin olive oil

1 tbs balsamic vinegar

1/8 tsp salt

Grill peppers on medium-high, intermittently turning until soft and charred in spots (usually 5 minutes per side.) When cool enough to handle, chop the peppers and gently mix with olives, tomatoes, oil, vinegar, and salt in a large bowl.

Braised Green Beans & Summer Vegetables

1 small onion, halved and sliced

1 tb finely chopped fresh oregano (or 1 tsp dried)

1 lb. green beans, trimmed

1 medium summer squash (or zucchini) halved and cut into 1-inch pieces

1 cup halved cherry (or grape) tomatoes

1 tb extra-virgin olive oil

1/2 cup white wine (or reduced-sodium chicken broth)

1/4 tsp salt

1/4 tsp freshly ground pepper

1/4 cup finely shredded Parmesan cheese

Heat oil in a large skillet over medium heat. Add onion and oregano and cook, stirring, until softened and beginning to brown (about 2 minutes. Add wine (or broth) and bring to a boil. Add green beans, reduce heat to a simmer, cover and cook for 10 minutes, stirring once or twice. Add summer squash (or zucchini) and tomatoes and continue cooking until the vegetables are tender, 8 to 10 minutes more.  Season beans with salt and pepper. Sprinkle with parmesan and serve.

Read Dr. Whiteman’s blog for the latest plastic surgery news and health and wellness tips.  Should you wish to learn more about the procedures Dr. Whiteman offers or to schedule a consultation contact his office or visit his website.

Posted in Diet, Exercise and Plastic Surgery, Health and Wellness, Healthy Recipes, In the News |

Meet the Author

By admin on April 21, 2010

Rebecca was one of Dr. David Whiteman’s medical students and is also a registered dietitian. Rebecca has co-authored some of the entries for this website and will continue to submit more healthy recipes in the future. Here is quick introduction of Rebecca:

Rebecca is from Bethesda, MD.  She obtained a BS in Nutrition at The Pennsylvania State University and completed her dietetic internship at the Walter Reed Army Medical Center before becoming a Critical Care Dietitian and Chief of Clinical Dietetics Branch for the Army.  She was the President of the Augusta District Dietetic Association, Board member of the Georgia Dietetic Association, Manuscript Reviewer for Critical Care Nurse Journal, and Nutrition Support Preceptor for the Augusta Area Dietetic Internship where she was named “Preceptor of the Year.”  She has given lectures at various conferences, schools, churches, and women’s groups and has publications in multiple medical journals.  She is currently a fourth year medical student at the Philadelphia College of Osteopathic Medicine, Georgia Campus.  She loves to cook and bake and in her free time she enjoys hiking, playing sports and running.  She is currently training for the Atlanta ING Marathon and hopes to see some of you there!

Posted in Diet, Exercise and Plastic Surgery, Health and Wellness, Healthy Recipes |

Healthy Recipes

By admin on March 4, 2010

Just because you are on a diet, does not mean that the food you eat should taste like diet food! Below are some healthy, low calorie, and (most importantly) delicious recipes. By incorporating these recipes, and recipes like these, into your diet, you will be well on your way to improving your overall health and achieving your ideal weight.

Butternut Squash Soup with Toasted Walnuts

Ingredients:
8 cups (1-inch) cubed peeled butternut squash (about 2 1/4 pounds)
Cooking spray
¾ tsp salt, divided
½ tsp freshly ground pepper, divided
4 cups warm skim milk, divided
1 (14 oz) can fat-free, less-sodium chicken broth, divided
¼ cup chopped walnuts, toasted

Methods:
Preheat oven to 400 degrees.
Spray foil-lined baking sheet with cooking spray, place squash on sheet and sprinkle with salt and pepper, spray with cooking spray and toss. Bake for 45 minutes or until tender.
Place half of squash, ½ of milk and ½ of broth in a blender, process until smooth. Pour pureed mixture into a large saucepan. Repeat procedure with remaining squash, milk and broth.
Cook over medium heat 5 minutes or until thoroughly heated (do not bring to a boil).
Ladle 1 cup soup into each of 6 bowls; Sprinkle each serving with 1 ½ tsp nuts. Yield: 8 servings.

Nutrient Info
Calories: 150.9 kcal. Fat: 2.9g Protein: 6.9g Carb: 28g Fiber: 3g Chol: 2.5 Sodium: 305.9mg Ca: 240mg

Tarragon Chicken Salad (serves 4)

Ingredients:
1 cup plain, nonfat yogurt
1 green apple, chopped
1 tsp lemon juice
2 ribs celery, diced
½ cup chopped walnuts, toasted
½ red onion, chopped
¼ cup dried cranberries
2 cups cooked chicken breast, diced
2 tbsp chopped fresh tarragon
Salt and pepper, to your taste

To slow down the browning of the apple, squeeze lemon juice over the chopped apple. Combine apple with chopped celery, walnuts, chopped red onion, currants or raisins or dried cranberries, chicken and yogurt. When salad is well coated in yogurt, mix in tarragon leaves and season the salad with salt and pepper. Stir salad to combine flavors and then taste to adjust seasonings.
You can also place salad on baguettes cut in half and split sideways.

Kcals: 298 fat: 7.8g CHO: 21.3g Sodium: 93.3mg Protein: 23.6g

Light and Fit Yogurt and Peanut Butter Dip

Ingredients:
6oz vanilla light yogurt
1 heaping tbsp peanut butter

Directions:
Mix yogurt and peanut butter in a blender or food processor.
Serve with a sliced apple or other fruit of your choice.

Grilled Fruit Salad

Ingredients:
¼ cup sugar or sugar substitute
¼ cup passion fruit juice
½ lemon juice
2 pinches mint leaves (fresh)
Blueberries (2 containers)
Strawberries (about 2 cups)
Bananas (3 bananas cut into 2-3 pieces)

Directions:
Pour passion fruit into a large bowl. Add mint leaves and blueberries and set to the side.

Toss bananas and strawberries with ¼ cup sugar then place on the grill for a couple minutes until sugar creates golden crust and you can see grill marks. GENTLY take off the grill.

Mix blueberry and grilled fruit mixture and serve warm.

Blueberry Streusel Coffee Cake

Ingredients:
Cake:
1/4 Cup Smart balance
1/4 cup Splenda
1/2 cup sugar
1/4 cup egg beaters
2 cups all-purpose flour
1/2 teaspoon salt
2 teaspoons baking powder
1/2 cup skim milk
2 cups blueberries, fresh or frozen

Topping:
1/2 cup packed dark brown sugar
3 tablespoons all-purpose flour
2 teaspoons ground cinnamon
3 tablespoons smart balance
1/2 cup chopped pecans

Method:
Cream together smart balance, sugar, Splenda, and egg. Add flour, salt, baking powder and milk, stirring until well blended. Carefully fold in berries. Spoon into greased 10 inch spring form pan. In separate bowl, mix together topping ingredients of brown sugar, flour, cinnamon, smart balance, and chopped pecans, using a pastry cutter or fork to blend. Sprinkle topping mixture over batter. Bake at 350 degrees for about 60 minutes until a wooden pick inserted in the center comes out clean.

Hints:
Can use glass 9 x 12 pan and bake at 375 for 35 minutes.
Can freeze after baking.
It is better to use frozen blueberries because they don’t bruise/break apart as easily.

Posted in Health and Wellness, Healthy Recipes | 2 Comments