Brunch: Vegi Omelet

Ingredients: 2 egg whites and 1 large egg (106 cal), large tomato-chopped (33 cal), 3 cloves garlic, smashed and chopped (12 cal), small onion, finely chopped (29 cal), cilantro 1/2 cup, chopped (2 cal), dried oregano 1 tsp, celery seed 1 tsp (8 cal), fresh ground pepper (6-8 generous turns), 2 oz fat-free cheddar cheese, shredded (84 cal)

Heat a non-stick skillet on medium; beat the eggs in a bowl with a small amount of water or skim milk to thin it up a bit; apply three sprays of canola oil to the pan; add the onion and stir about until browned, you can add a few tsp of water if they start to burn; add the garlic and sear it into the onions; add the egg mixture and spread evenly over the pans surface; spread in evenly the cheese followed by the spices (vigorously crushing the oregano/celery seed between the palms of your hands to pulverize them before adding); add the tomato followed by the cilantro; cook for about 5 minutes until the egg firms up; cover the pan and turn off the flame; wait 5 more minutes; using a flexible spatula roll up the edge of the “pancake” onto itself to form the omelet as you tilt the pan and roll it out from the pan to a warmed platter; serve.

274 calories

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Lunch: Burger taquitos

Slowly saute 1 medium onion (about 2.5 inches in diameter, 46 calories) in a non-stick pan with 1/2 tbsp of olive oil (60 cal) until caramelized, then add 4 oz of ground, 95% extra lean, beef (calories 185), with two smashed cloves of garlic (8 cal) and two shakes of salt with a generous amount of fresh ground pepper. Saute on medium for several minutes until fully cooked. Add 10 sprigs of chopped Italian parsley (4 cal) and one chopped small tomato (16 cal). Heat (in another pan or directly over a gas flame) two corn tortillas (100 cal) and divide the above mixture over them. Add two small leaves of lettuce (5 cal), roll them up and serve. Total calories = 424

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Breakfast: Oatmeal and fruit

Quick and easy to prepare with an excellent combination of whole grains, minerals, vitamins and anti-oxidants to get you going in the morning!

1/2 cup (dry, before cooking) quick whole grain oatmeal = 150 cal
1 cup skim(fat free) milk = 90 cal
1 small banana = 72 cal
1/2 cup sliced strawberries = 27 cal
1 tablespoon honey = 64 cal

Total calories = 403

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Getting started

This section is an area dedicated to sharing information about the methods and techniques for developing a custom nutritional program for you. The goal here is to maintain an ideal body weight while maximizing the nutritional value of your food. Addressing this is the single most powerful tool that you can manipulate in order to ensure a long and disease free life.

To get started realize that the only proven way to achieve and then maintain a normal weight is by adopting a diet and level of physical activity that balances your average daily caloric intake with your daily energy expenditure. A mismatch of these two variables will result in either weight gain or weight loss.

This portion of the Alaska Clinic blog is dedicated to helping you discuss the above topics. With a moderate effort you will discover and develop a nutritional program for you that is realistic and sustainable over your entire life.

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Cartilage repair

There are new treatments available here in Alaska that can fix knee cartilage lesions. If they are repaired within one year of injury there is a high probability of restoring function and achieving optimal results. More information is available at the Orthopaedic Research Clinic of Alaska

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