Breaking News

LISTEN: 911 call made by man after he shoots, kills 3 burglars

ON AIR NOW

LISTEN NOW

Weather

cloudy-day Created with Sketch.
68°
Scattered Clouds
H 77° L 47°
  • cloudy-day Created with Sketch.
    68°
    Current Conditions
    Cloudy. H 77° L 47°
  • cloudy-day Created with Sketch.
    48°
    Morning
    Cloudy. H 77° L 47°
  • cloudy-day Created with Sketch.
    49°
    Afternoon
    Cloudy. H 54° L 41°
LISTEN
PAUSE
ERROR

Krmg news on demand

00:00 | 00:00

LISTEN
PAUSE
ERROR

Krmg traffic on demand

00:00 | 00:00

LISTEN
PAUSE
ERROR

Krmg weather on demand

00:00 | 00:00

Food & Cooking
Healthy New Year
Close

Healthy New Year

Healthy New Year
Photo Credit: Renee Brock
Miso Ginger Poached Wild Salmon With Asian Vegetables (styling by Lisa Hanson) (Photography by Renee Brock/Special)

Healthy New Year

It seems every year, the New Year is the time when so many of us make healthy eating resolutions. And, of course, January is when memberships for weight-loss programs boom. But, inevitably, the resolve to diet withers, and we go back to scarfing and feeling guilty.

So what’s the long term solution?

“People need diners education just like they need drivers education,” says Carolyn O’Neil, a dietitian and journalist, who writes The Atlanta Journal-Constitution’s Healthy Eating column.

“Nutrition advice, especially at the beginning of the year, when people have such great intentions, is often associated with a list of foods you’re not supposed to eat,” O’Neil says. “Cut back on salt and sugar and fat. No desserts. No French fries. It’s a list of negatives.”

O’Neil, who is the co-author of “The Dish on Eating Healthy and Being Fabulous!” (Atria Books), and often gives tips for making healthy choices while still enjoying dining out, likes to take a more positive approach.

“We’re in a new age of nutrition discovery, and as a dietitian, I’d much rather people focus on what they should be adding to their diets,” O’Neil says. “Try adding more whole grains, for instance, which have more nutrients and fiber. Maybe you get brown rice instead of white rice with your sushi. Maybe you’re ordering a pizza and you get a whole grain crust.”

So-called superfoods, like acai berries, chia powder and coconut water, have become another hot topic for healthy eating features this time of year. But O’Neil thinks the term can be confusing and says some of the more exotic finds can be too expensive.

“So many foods have jumped on to the superfood bandwagon, it really has become a three-ring circus,” O’Neil says. “The original intention of the term superfood was to define a food that offered you one-stop shopping for a lot of different nutrients.

“The term nutritionists use is nutrient-dense, meaning you’re getting more bang for your buck with every bite, either of a range of nutrients or a lot of one specific nutrient. That might be something like mango or fat-free milk or eggs or kale or even lean beef.”

O’Neil’s advice for 2013 is to add a wider variety of whole grains, including “ancient grains,” and leafy greens.

“Try quinoa, if you haven’t tried it, yet,” O’Neil says. “It so easy to make because it cooks in just a few minutes. Kale was the big star last year, but other greens are becoming popular again, including everything from Swiss chard to turnip greens and Asian mustard greens.”

Recipes

These tasty recipes help add grains, greens, healthy proteins and a range of important nutrients to your diet.

Georgia Pecan Confetti Quinoa

Hands on: 15 minutes. Total time: 30 minutes. Makes: 6 ½ cup servings.

Quinoa is a delicious gluten-free grain-like seed that cooks up light and fluffy like rice but contains more protein. This super side dish featuring confetti-colored orange and green seasonal veggies, such as squash and greens, is flavored with garlic and rosemary. Crunchy Georgia pecans add even more great taste and nutrition because pecans are a source of heart healthy fats and antioxidants.

2 teaspoons olive oil

½ cup carrots, diced and steamed

1 cup butternut squash, diced and steamed

1 garlic clove, minced

2 cups cooked quinoa (prepared to package directions)

2 cups kale, stripped off the stem and sliced into ribbons

¼ teaspoon finely chopped rosemary leaves

pepper and sea salt, to taste

¼ cup toasted pecan halves or pieces (reserve 2 tablespoons for garnish)

Heat oil in large skillet and add carrots, butternut squash and garlic. Cook until crisp tender. Fold in the cooked quinoa, kale, rosemary and pecans. Season to taste with freshly ground black pepper and sea salt. Present quinoa on a large platter and garnish with additional toasted pecans.

Adapted from a recipe by Carolyn O’Neil, MS RD, co-author “The Dish on Eating Healthy and Being Fabulous!”

Per serving: 282 calories (percent of calories from fat, 25), 9 grams protein, 46 grams carbohydrates, 5 grams fiber, 8 grams fat (1 gram saturated), no cholesterol, 26 milligrams sodium.

Spinach and Ricotta Meatballs with Fresh Tomato Sauce

Hands on Time: 30 minutes. Total Time: 75 minutes. Serves 4

This family-friendly finalist in the Aetna Healthy Food Fight recipe contest uses lean grass-fed beef and provides a heart-healthy dose of omega-3s and other nutrients. Adding ricotta and spinach to the meatballs keeps them moist. Baking instead of frying cuts down on added fat. Subbing out al-dente spaghetti squash for pasta cuts the carbs and gives the dish a nice nutty flavor.

1 whole spaghetti squash, halved and seeded

3/4 pound grass fed ground beef

1/2 cup low fat ricotta cheese

1/2 pound baby spinach, steamed, drained and chopped

1 Vidalia onion, chopped

1 clove garlic, chopped

4 medium tomatoes, diced

1 tablespoon balsamic vinegar

1/2 cup basil, shredded

1/4 cup grated Parmesan cheese

salt and pepper to taste

Preheat oven to 375

To prepare the spaghetti squash:

Place the squash cut-side down on a baking sheet and roast for 45 minutes.

Meanwhile, to prepare the meatballs:

In a large bowl, combine ground beef, ricotta, spinach, onion and garlic. Roll into 16 golf-ball sized balls and place on a baking sheet. Bake for 15 minutes.

To prepare the sauce:

In a medium saucepan over low heat, combine diced tomatoes, balsamic vinegar and 1/2 of the basil. Cook until just warmed through. Add salt and pepper to taste.

To serve:

Remove squash from oven and shred with a fork to create spaghetti-like strands. Divide into serving bowls, Top with meatballs and tomato sauce, the remaining basil and a sprinkling of Parmesan cheese.

From a recipe by Lisa Hanson.

Per serving: 333 calories (percent of calories from fat, 52), 25 grams protein, 16 grams carbohydrates, 3 grams fiber, 19 grams fat (8 grams saturated), 72 milligrams cholesterol, 254 milligrams sodium

Miso Ginger Poached Wild Salmon With Asian Vegetables

Hands on: 20 minutes. Total time: 30 minutes. Serves: 4.

We know salmon is omega-3-rich. But if you don’t enjoy cooking salmon because of the fishy odor, poaching is the perfect virtually foolproof method, as the seasoned broth keeps the fish moist. Any quick cooking vegetable can be used and the broth flavorings can be changed up with white wine and herbs. Serve over brown rice or rice noodles to round out the meal.

2 cups water

1/4 cup Mirin (Japanese rice wine)

2 tablespoons yellow miso paste

2 tablespoons grated ginger

2 tablespoons crushed garlic

4 wild-caught salmon filets (1/4 pound each), skin off

1 cup snow peas

1 cup bean sprouts

1 cup shredded broccoli

Sesame seeds and chopped fresh cilantro for garnish (optional)

In a large saucepan, bring water, Mirin, miso, ginger, and garlic to a simmer. Add salmon filets and gently poach for 5 minutes. Add snow peas, bean sprouts and broccoli and continue to simmer for 3 additional minutes.

To serve:

Divide salmon and vegetables between 4 bowls. Ladle broth on top and garnish with sesame seeds and cilantro.

Per serving: 197 calories (percent of calories from fat, 23), 26 grams protein, 9 grams carbohydrates, 2 grams fiber, 5 grams fat (1 gram saturated), 54 milligrams cholesterol, 402 milligrams sodium.

From a recipe by Lisa Hanson

Nina’s Caldo Verde (White Bean and Greens Soup)

Hands on: 20 minutes. Total time: 30 minutes. Serves: 4.

This simple take on a Portuguese classic is a fast and surprisingly flavorful soup that makes a fat-free meal with protein, fiber and dark leafy greens.

2 15 oz cans white beans and their liquid

2 cups water

2 cloves garlic

1 onion, peeled and quartered

3 cups Swiss chard, chopped

1 link turkey andouille sausage, thinly sliced (optional)

In a large saucepan combine white beans and their liquid, 2 cups water, garlic and onion. Bring to a simmer and cook for 20 minutes. Remove from heat and puree with an immersion blender or standard blender. Return to the heat and add the chopped kale and sausage (if using.) Bring back to a low simmer, until chard is wilted, about 5 minutes. Divide into bowls and serve.

From a recipe by Lisa Hanson

Per serving, without turkey sausage: 313 calories (percent of calories from fat, 2), 22 grams protein, 57 grams carbohydrates, 19 grams fiber, 1 gram fat (trace saturated fat), no cholesterol, 71 milligrams sodium.

Per serving, with turkey sausage: 369 calories (percent of calories from fat, 11), 26 grams protein, 57 grams carbohydrates, 19 grams fiber, 5 grams fat (1 gram saturated), 23 milligrams cholesterol, 356 milligrams sodium.

Read More
VIEW COMMENTS

There are no comments yet. Be the first to post your thoughts. or Register.

  • A 5-year-old boy is recovering at a hospital after being bitten by a rattlesnake in DeBary, Florida.  >> Read more trending news Volusia County investigators said Tampa resident Elijah Vaughn, 5, and his family were at a relative's house on Fort Florida Point Road on Saturday after leaving a funeral.  Vaughn and his mother went outside so the boy could play on the jungle gym in the yard, deputies said.  When Vaughn approached the jungle gym, he walked underneath the platform and saw what he thought was a toy snake.  As the boy reached for the snake, it bit him on the right index finger, according to a police report. His mother rushed Vaughn to meet with deputies and he was taken to Central Florida Regional Hospital, where he received anti-venom treatment, investigators said. Vaughn was then taken to Arnold Palmer Hospital for Children.  Officials said the boy's swelling had not spread down his arm and was primarily on his hand and wrist.  The snake, believed to be a pygmy rattlesnake, was caught and killed.
  • France's attempts to counter the radicalization of its young people are in turmoil, with a group home intended to turn them away from Islamic extremism empty, the head of a highly publicized nonprofit convicted of misuse of public funds, and plans to segregate prison inmates suspected of harboring jihadi ideas abandoned. The results are both disappointing and unsurprising, according to a French senator who co-wrote a recent report highly critical of an effort she says was devised in haste and has been a waste of money. 'We spread money around because we didn't have time and we had to communicate something, we had to show something,' said Sen. Esther Benbassa, whose report last month concluded that the country's de-radicalization efforts so far were largely ineffective. 'The time that this takes to work is long, very long.' The backtracking takes on added significance as recent attacks, including last week's rampage in London and the previous week's assault on soldiers at Paris' Orly airport, were carried out by ex-convicts who may have been radicalized behind bars. France is not the only country reconsidering how it responds to radicalization. Britain's contentious Prevent program, which seeks to identify residents at risk of being radicalized, has come under criticism by rights groups and an expert for the United Nations who said it stifles free speech.
  • Leaders of the Senate Intelligence Committee investigation into Russian meddling in the 2016 U.S. elections vowed at a joint news conference on Wednesday to conduct a thorough and bipartisan probe, clearly setting themselves apart from their House counterparts, who are locked in a bitter, partisan struggle over the course of their review. “The committee will go wherever the intelligence leads us,” said Sen. Richard Burr (R-NC), the Chairman of the Senate Intelligence Committee. “We’re here to assure you – and more importantly the American people who are watching and listening – that we will get to the bottom of this,” said Sen. Mark Warner (D-VA), the top Democrat on that panel. Without going into much detail on who might be in for questioning when by the committee, Burr and Warner set out the basics of their probe, saying seven full-time staff members are spending weeks going through documents of the Intelligence Community on what Russia did in 2016. Sen. Mark Warner on the Senate intel committee Russia probe: 'We're gonna get it right' https://t.co/unNRqnks5q — CNN Politics (@CNNPolitics) March 29, 2017 Burr described the review as, “challenging to say the least,” as both men made clear this was turning out to be maybe their most important duty – ever – in the Congress. “This is one of the biggest investigations that the Hill has seen in my tenure here,” said Burr, who was first elected to the Congress in 1994. Sen. Burr on intel committee's Russia probe: “We weren’t given a free pass to do a witch hunt.' https://t.co/fo3n6WsdDC — NBC Politics (@NBCPolitics) March 29, 2017 The cooperation among members on the Senate Intelligence Committee stands in stark contrast to the infighting and finger pointing going on across the Capitol on the House Intelligence Committee. “Our investigation is stalled,” said Rep. Eric Swalwell (D-CA), as he blamed panel chairman, Rep. Devin Nunes (R-CA) for canceling a variety of meetings set for this week. “I think he needs to recuse himself,” Rep. Jim Himes (D-CT) said of Nunes, as Democrats furiously contend that the sprint by Nunes to brief President Trump last week on intelligence – which he still has not shared with his committee – signals something is wrong. On the other side in the House, Republicans don’t see anything wrong with the work of Nunes, and argue Democrats are pushing conspiracy theories that have no evidence behind them. “This is media speculation being fueled by Democrats,” said Rep. Peter King (R-NY). Rep Turner (R-OH) a Republican on the House Intel Cmte asked on @MSNBC if Chairman Nunes should recuse himself: 'absolutely not' — Alex Moe (@AlexNBCNews) March 28, 2017 But over on the Senate side of the Capitol, some fellow Republicans have made clear their displeasure with the actions of Nunes over the last week – and at today’s news conference – Burr and Warner made clear they were running a different operation. “We’re not asking the House to play any role in our investigation, and we don’t plan to play any role in their investigation,” Burr told reporters. Thursday will bring a public hearing for the Senate Intelligence Committee that will focus on what Russia has been up to on the internet, using the opportunity to warn European nations what they may face when they hold elections in coming months. “I think it’s safe by everybody’s judgment that the Russians are actively involved in the French elections,” Burr said, giving one example.
  • Moments after opening fire on three suspected burglars inside his home just outside Broken Arrow Monday, Zach Peters called 911. [HEAR THE 911 CALL HERE] KRMG has obtained a recording of that call, in which Peters tells the call taker he shot two men, and “I believe one of them’s shot bad.” Peters thought he had only hit two of the suspects when he opened up with AR-15 after hearing them break into the home. But as it turned out, all three of them died on the scene. Wagoner County deputies identify them as Maxwell Cook, 19, Jacob Redfern, 17, and Jaykob Woodruff, 16. A fourth suspect, who reportedly drove the trio to the home with the intent to burglarize it, never entered the house. Elizabeth Rodriguez, 21, later turned herself in at the Broken Arrow Police Department. The District Attorney is reviewing the case to see if Peters might face any charges, but investigators indicate they think that unlikely. 
  • A paralyzed man was able to feed himself for the first time in eight years, after doctors implanted sensors in his brain that sent signals to his arm. Bill Kochevar was paralyzed from the shoulders down after a cycling accident in Cleveland in 2006. To help him move again, in 2014, doctors surgically placed two tiny implants into his brain to pick up signals from neurons from the area that controls hand movement. The signals are relayed through external cables to a computer, which sends commands to electrodes in his arm and hand muscles. After first practicing with virtual reality, Kochevar was then able to drink coffee through a straw and eat forkfuls of mashed potatoes and macaroni and cheese on his own. 'It was amazing,' the 56-year-old Kochevar said. 'I couldn't believe I could do it just by thinking about it.' But after years of being paralyzed, Kochevar's shoulder wasn't strong enough to lift his arm, so doctors also provided Kochevar with a robotic arm support for extra assistance. Kochevar's case is detailed by his doctors in a paper published Tuesday in the journal Lancet.