Nutrition Tips from the Twins

Written by The Nutrition Twins, elements Nutrition Experts

Tammy Lakatos Shames and Elysse ("Lyssie") Lakatos share more than identical features; they also share identical success in the competitive field of nutrition and wellness. In 1997, Lyssie and Tammy (known as The Nutrition Twins®) co-founded Healthy Happenings Corporation whose mission is to better the health of its clients through improved nutrition and lifestyle/behavior modification. Now, The Nutrition Twins share their nutrition tips with elements living™.

What are the healthiest international cuisines to eat?

- Patrick from New Jersey

Because we work with many different types of clients, we see firsthand the type of damage a “typical” high-fat American diet can have on the body. We seem to be a culture built on fried foods and saturated fats! We often recommend that clients look to cuisines from other countries for healthy food options and to keep their diet fresh and exciting. For example, the Mediterranean diet, which focuses on consuming lots of fish, fruits, vegetables and whole-grains, has been applauded by the American Heart Association for reducing cholesterol and risk of heart disease. Here are a few of our favorite healthy meal options from exciting destinations around the world.

Italian

Stick to broth-based soups made with pasta and beans, like minestrone and pasta fagioli for protein without high levels of fat. Although many people consider Italian cuisine too “carb-heavy”, there’s plenty of healthy, filling choices for you to choose from. The trick to choosing pasta dishes is to focus on tomato-based, rather than cream-based sauces. Linguini with red or white clam sauce or pasta primavera are both tasty dishes that give you a solid combination of protein and carbohydrates. Italian cuisine also offers lots of grilled chicken and fish entrée options, so don’t be afraid to go beyond the spaghetti bowl!

Japanese

Japanese cuisine can be very healthy with its emphasis on seafood, soy and vegetables. Try edamame beans (steamed soybeans) or seaweed salad as an appetizer. Delicious yakitori (grilled chicken) tastes delicious and is high in protein, and udon (clear broth with noodles, veggies, tofu, chicken and/or seafood) is filling and low in saturated fat. Drink several cups of green tea for an added boost of antioxidants.

Chinese

Are we crazy? Egg rolls! Sweet-and-sour chicken! Deep-fried noodles! But actually, Chinese cooking can be very healthy if you take the necessary precautions, such as avoiding deep-fried foods and choosing brown instead of white rice. Steamed veggie dumplings are delicious and full of nutrients and vitamins. Try stir-fried entrees with sauce on the side and no oil, steamed whole fish or Szechuan prawns or chicken for great meals that won’t tip the scale. When in doubt, choose plates full of veggies that are light on sauces.

There are so many wonderful choices out there. Don’t be afraid to try them! Good luck, Patrick!

I love trying new restaurants and going to the hottest new spots. Problem is that I’m trying to keep my weight down. Do you have any tips for eating out?

- Georgina, FL

Living in New York City, Lyssie and I are always on the lookout for new restaurants to try! And just because you're trying to eat healthy, doesn't mean you have to become a recluse and never eat out again.

When dealing with appetizers, choose steamed seafood, raw veggies and clear broths and vegetable soups. Avoid batter-fried finger foods and cream-based soups. When choosing an entrée, try meat, fish or poultry that’s broiled, grilled, baked, steamed or poached. Focus on lean cuts of meat like tip round, tenderloin, top loin or top sirloin. Instead of heavy sides like French fries, opt for a baked potato or tossed salad with light dressing. Be careful though: salad dressings are often very high in fat, so ask for them on the side and try the fork-dipping tactic.

A good idea is to eat only half of your entrée and ask to have the rest wrapped. Now you’re eating healthy, and you’ve got tomorrow’s lunch covered!

Do I have to totally give up desserts if I want to eat healthier?

- Simone, New York City

Simone, let us emphasize this---no, no, and no! Many of our clients incorrectly think they have to deprive themselves of anything sweet to eat healthier. That is simply not true. The idea is to eat smarter! Instead of devouring a box of cookies, or indulging in a belt-blasting piece of carrot cake from the Cheesecake Factory (1,560 calories), try these lower-calorie alternatives in moderation:

•   1/2 cup nonfat ice cream or frozen yogurt (90-120 calories)
•   1 cup fresh berries (80 calories) with optional 4 tbsp. fat-free Redi-Whip (10 calories) = 90 calories total
•   Sugar-free hot chocolate (25-50 calories, depending on brand)
•   1/2 cup sugar-free Jell-O (10 calories) with optional 4 tbsp. fat-free Redi-Whip (10 calories) = 20 calories total
•   3/4 cup frozen grapes - 12 grapes (70 calories)
•   2 graham cracker sheets - 4 squares (120 calories)
•   4 Hershey's Kisses (100 calories)
•   1 fudge popsicle (30-90 calories, depending on brand)
•   1 low-fat ice cream sandwich (120-160 calories, depending on brand)
•   1/2 cup sorbet or sherbet (90-150 calories, depending on brand)
•   1/2 cup nonfat pudding (100 calories)
•   1/2 cup nonfat, sugar-free vanilla yogurt with a sliced peach (130-160 calories)
•   Baked apple sprinkled with cinnamon (80 calories)
•   Root beer float made with diet root beer and 1/2 cup nonfat vanilla ice cream/frozen yogurt (90-120 calories)
•   Small piece (2 ounces) of angel food cake (120 calories) with optional 1/2 cup whole strawberries (25 calories) and 4 tbsp. fat-free Redi-Whip (10 calories) = 155 calories total

Think it’s impossible to eat healthy and still enjoy a gourmet meal? Think again! Our Salmon and Dill dinner is mouthwatering, good for you and presents beautifully!

Salmon and Dill Entrée

Ingredients:

¼ cup plain nonfat yogurt
½ teaspoon fresh or ¼ teaspoon dried dill
½ teaspoon lemon juice
Salt
3-ounce salmon fillet
1 cup steamed spinach

Directions:

1.   Preheat oven to 350 degrees.
2.   Combine yogurt, dill, lemon juice and salt.
3.   Pour mixture over salmon fillet and allow to absorb for a minute or two.
4.   Bake for 10 minutes.
5.   Serve over steamed spinach.
6.   Garnish with a sprig of parsley or a swirl of lemon peel for that “gourmet touch.”

(Try serving with our healthy mashed potatoes: 2 small red-skin potatoes mashed with fat-free chicken broth).

Visit www.nutritiontwins.com and check out The Nutrition Twins’ new book Fire Up Your Metabolism in the elements™ book club for even more great advice!