Elisa's Dish :: eNewsletter (02/07)

THANK YOU for subscribing to this free newsletter. Each issue will feature a delicious recipe that incorporates healthful ingredients, a timely question-and-answer in "The Nutritionist's View," an update about upcoming appearances or recent press for Elisa's books So What Can I Eat?! (Wiley, 2006) and her new release, Feed Your Family Right! (Wiley, 2007). Please send comments or a question you'd like answered in an upcoming issue. You can also check out Elisa's blog on amazon.com.

IN THIS ISSUE

• Hot Off The Press
• Cook's Corner
• The Nutritionist's View Q&A
• In the News
• About Elisa

HOT OFF THE PRESS

Elisa's new book, Feed Your Family Right! How to Make Smart Food and Fitness Choices for a Healthy Lifestyle, was just published by John Wiley and Sons, Inc. Recommended by the Health Editors at the Washington Post, Feed Your Family Right! helps readers make individualized nutrition plans, incorate more fitness as a family, overcome food fights (and deal with "picky eaters," or"food pushers,") and maintain goals whether you're dining at home or on the go. Feed Your Family Right! is available at amazon.com, barnesandnoble.com, or your local bookstore--if you don't see it, please ask for it! If you enjoy the book, please post a review on amazon.com or barnesandnoble.com.

COOK'S CORNER

Oven-Fried Chicken Drumsticks

These tasty oven-fried drumsticks are crisp and flavorful, and are likely to appeal to kids (and parents) of all ages.

nonstick cooking spray
2/3 cup buttermilk
1 tablespoon chopped parsley
1 teaspoon cajun seasoning
1 teaspoon dried thyme
1/4 teaspoon salt
8 skinless chicken drumsticks
3 egg whites
2 tablespoons water
1/2 cup crushed cornflakes
1/4 cup whole-wheat flour

Prepare a roasting pan with aluminum foil and spray a wire rack with the nonstick cooking spray. Preheat the oven to 400 degrees F. In a large bowl, mix together the buttermilk, parsley, cajun seasoning, thyme, and salt. Add the chicken and soak for 10 minutes. Beat the egg whites in a bowl with the water. Set aside. In a separate bowl, combine the cornflakes and wholewheat flour and set aside. Remove the chicken drumsticks from the buttermilk and dip into the egg white mixture. Roll the drumsticks in the cornflake mixture until coated. Place on the wire rack, and repeat until all the chicken is done. Cook the chicken for 40 to 45 minutes until golden, and the thermometer reads 170 degrees F and the meat is no longer pink near the bone. Cover the chicken with foil to prevent burning if necessary.

Cook’s Tip: You can serve this with wild rice and a green or
orange vegetable.

Total preparation and cooking time:
1 hour and 10 minutes. Makes 4 servings.
(2 drumsticks per serving)

Nutrition information per serving:
Calories: 220
Fat: 5 g
Saturated fat: 1.5 g
Cholesterol: 95 mg
Sodium: 500 mg
Carbohydrate: 11 g
Fiber: 1 g
Sugar: 3 g
Protein: 31 g

THE NUTRITIONIST'S VIEW

Question:
My 10 year old does not like the taste of any meat. She's growing well and seems to be at a healthy body weight, but I wonder, can she can eat healthfully and get all she needs without any kind of meat in her diet?

Answer:
The good news is that your daughter does not need to eat meat to get all the nutrients she needs. However, she needs to make sure to balance her meals to get enough protein, iron, and zinc. Here are some tips to help you build a meat-free meal loaded with nutrients.

Choose 1 or more items from each of the following food groups at each meal:

Legumes and nuts - ½ cup cooked lentils, tofu or tempeh, ½ cup peas, 2 tbsp peanut or soy nut butter, ¼ cup nuts, 1 oz meat analog, 1 egg. Grains - 1 slice whole wheat bread, ½ cup cooked pasta or brown rice, 1 cup flaky cereal or oatmeal, or 1 6" flour tortilla (preferably whole wheat). Vegetables and fruits - 1 orange, ½ cup orange juice, ½ grapefruit, 1 cup strawberries, broccoli, peppers or tomatoes (these foods are high in vitamin C and can you help absorb iron from plant foods).

Dairy foods - 1 cup skim or 1% milk, 1 cup low-fat or fat-free yogurt, 1-2 oz cheese.

Examples:

Bean and cheese quesadilla: two 6" whole wheat flour tortillas,1 cup cut-up red tomatoes, ½ cup cooked lentils, and 1 oz  (1/4 cup) shredded cheddar cheese.

2 slices whole wheat bread, 2 tablespoons peanut butter, 1 orange, and 1 cup 1% milk.

IN THE NEWS

:: Upcoming...

• The March issue of Redbook magazine will feature Elisa and the three Real Life, Healthy Life makeover participants, Maria, Lily, and Crystal, and Carin Gorrell, Redbook's health editor at the Culinary Institute in Hyde Park, New York cooking up healthful meals and having a blast.

• Elisa was also interviewed for articles in upcoming issues of Seventeen, Chicago Parent magazine, Chicago Tribune, Consumer Reports, Parents magazine, and many other publications.

:: Here are a few of Elisa's recent appearances and quotes:Television:

• CNN's American Morning, 2/13/07: raided some refrigerators and made heathful suggestions to improve selections; the segment also appeared on Comedy Central's The Daily Show with Jon Stewart (Elisa was featured in the "moment of zen" at the end of the show).

  CBS's The Early Show, 1/26/07: discussed health claims on food labels;

  CBS's The Early Show, 1/3/07:  discussed good-for you fats--omega 3's.

  CBS affiliates nationwide, 1/07: discussed athletes and energy drinks.

  Taped a segment on diet and diabetes for Fox News affiliates nationwide (to air soon).
  Print and online:

  Prevention magazine, March, 2007: "Power Meals for Busy Women"

  Yoga Life, Spring 2007 issue; "Light Bites"

  Redbook magazine, February 2007: "Fit Health into your Hectic Life"

  Women's Health magazine, Jan/Feb 2007: "Staying Power"

  Redbook magazine, January 2007: "Drop the Weight for Good"

  New York Daily News, January, 29 2007; "The Probiotic Parade"

  Time Out, New York, January 4-11 issue; Full photo of Elisa juggling and providing 4 weeks of diet tips.

  InStyle magazine, January 2007. "What You Can Learn From Nutritionists"

• Better Homes & Gardens, January 2007. "Start Small for Big Change"

:: Please feel free to forward this to anyone who might be
interested in receiving this newsletter.

ABOUT ELISA

Elisa Zied is a registered dietitian and a New York State certified nutritionist. Through her private nutrition consulting practice, Elisa has counseled individuals and families to manage their weight and various health conditions including diabetes, hypertension and high cholesterol. She has also helped clients create individually tailored and realistic nutrition and lifestyle programs to meet their unique needs during various life stages including pregnancy and lactation, childhood and adolescence, and menopause. Since 1994, Elisa has been certified as a personal trainer by the American Council on Exercise. Elisa is a national media spokesperson for the American Dietetic Association, the nation’s largest professional organization that represents more than 65,000 nutrition professionals. She regularly demonstrates her energy, smarts, enthusiasm and real- world approach to nutrition on a variety of broadcasts. She is a frequent guest on The Early Show (CBS), and has also appeared on Today (NBC), Today in New York and Your Total Health (NBC); Business Week: Money Talks (ABC); VH1 All Access (VH1); Showbiz Tonight (CNN Headline News); Live on MSNBC (MSNBC); American Morning and Lou Dobbs Tonight (CNN); Fox News Live (Fox News Channel); Good Day New York, Fox Five Live, and Fox News at 10 (Fox); Fox 5 News (Fox 5 ew York); NY1 News (NY1); Lifetime Live (Lifetime) and other national and local programs.Elisa is a contributing editor for Redbook magazine. She has also written for Weight Watchers magazine, Seventeen magazine (for which she was a contributing editor), and Environmental Nutrition Newsletter. She is frequently quoted in publications including Wall Street Journal, New York Times, New York Daily News, Los Angeles Times, Chicago Tribune, Washington Post, Ladies’ Home Journal, Parents, Parenting Magazine, First for Women, Fitness, Self, New York Magazine, Oxygen Magazine, Woman's Day, and Men’s Fitness Magazine as well as on various websites. Elisa is also the coauthor of the newly published Feed Your Family Right!(Wiley, 2007) and the recently released So What Can I Eat?! How to Make Sense of the New Dietary Guidelines for Americans and Make Them Your Own (Wiley, 2006).

Elisa earned a bachelor of arts in psychology from the University of Pennsylvania and a master of science in clinical nutrition from New York University. She lives in Manhattan with her husband and two young sons. In her spare time, she loves to tap dance, bowl and ice skate.