Content Not Calories - and - A Delicious Recipe

It's interesting to look at what America focuses on regarding our nation's health. Calories seem to dominate the fault for many of our chronic diseases - diabetes, heart disease, high blood pressure, gout and obesity. While calories certainly do count, they are not the only reason and may be less of the cause than originally thought. Much of the recent research is now focused on inflammatory effects of chemicals in foods and the genetic modification of foods which alter how the body is able to digest and absorb nutrition. Many calorie reduced foods are laden with chemicals that are completely unrelated to food. Take for example, many low carb, low calorie breads are infused with extra gluten to increase the protein content, while decreasing the carbohydrate content. These foods are also boosted with fibers and chemicals to provide flavor and texture resembling their original counterparts. Gluten containing grains are difficult for many people to digest and these grains have been genetically modified, further creating digestive disturbances. But there is good news here! Choose organic fruits and vegetables, organic grains, grass fed meats and organic poultry and eggs, and cold water fish, never farm raised. If it is not financially possible to purchase all organic fruits and veggies, at least look at the "dirty dozen" and be sure that these are organic. Certainly be cautious about portions. Visualize your plate 1/2 full of veggies, 1/4 protein and 1/4 starch. When eating sandwiches, eat 1/2 the bread, all the meat and add a side salad or vegetable/broth-based soup. Stay tuned for my cookbook, Feel Great, Look Great Recipes: Food For A Healthy You. Try this delicious chicken dish that I adjusted from the decadent, Food and Wine magazine. Crusted Chicken Breasts Serves 4 4 boneless chicken breasts Cooking spray For dipping mixture: 2 large egg whites 2 teaspoons cornstarch 1 tablespoon fresh lemon juice For crusting mixture: 1 cup coarse bread crumbs 1 tablespoon fresh parsley, chopped 1 dash kosher salt ¼ teaspoon ground black pepper 1 teaspoon lemon zest, minced Directions: 1. Preheat oven to 450°F. 2. Prepare chicken breasts by cutting breasts in half and pounding to an even ½ inch thick. 3. In a wide, shallow dish blend egg whites, cornstarch, and lemon juice; set aside. 4. Combine bread crumbs, parsley, salt, pepper, and zest in a second wide, shallow dish. 5. Crust chicken breasts by dipping a chicken breast into the egg mixture, letting the excess run off, then fully coating in bread crumb mixture. Repeat for each chicken breast. 6. Let chicken rest at room temperature on a rack for 20 minutes to set crust. 7. Using a large, nonstick oven-proof skillet, coat with cooking spray and sauté chicken over moderate-high heat for about 3 minutes or until golden-brown and crisp, turning to crisp both sides. 8. Carefully turn with a spatula and transfer skillet to oven for about 8 minutes until chicken is done. Nutrient Analysis: Nutrient Single Serving Calories 152 Protein (g) 23 Carbohydrates (g) 9 Fat (g) 2 Saturated Fat (g) 0 Cholesterol (mg) 49 Sodium (mg) 189 Dietary Fiber (g) 1 Exchanges: 3 meat, ½ bread, ½ fat Alternatives:  Parmesan Crusted Chicken: Add ¼ cup grated parmesan cheese to crusting mixture. Make it a meal: 1 serving Sage-Butter Sauce, 1 serving Roasted Potatoes with Garlic and Rosemary, ½ cup steamed green beans.