Category Archives: Nutrition

Air Fryer Chicken Recipe

Ingredients:

1 to 4 Chicken Breasts (skinless/boneless)

2 tsp Olive Oil

1/4 tsp Salt – as desired

1/4 tsp Pepper – as desired

1/4 tsp Garlic Powder 

To Prepare:

  1. Brush the chicken pieces with olive oil.
  2. Sprinkle one side with salt, pepper, as desired. Spices can be omitted or replaced with spices of choice.
  3. Place the breast in the air fryer basket seasoned side down. Then season the other side.
  4. Cook at 360° for 9 minutes (for 8 oz chicken breast). Then flip the chicken breast over and cook for another 9 minutes. Larger chicken breasts need more cook time, and smaller ones need less time. Always use a meat thermometer to check the internal temperature.
  5. Open the air fryer immediately so it doesn’t continue cooking in the heat.
  6. * Food Safety: Check the internal temperature by placing the instant-read meat thermometer in the thickest part of each piece of chicken. The temperature should read 158°-160° F. If it is below that, close the lid of the air fryer to let the chicken cook in the residual heat for a few minutes (2 to 4 additional minutes). Then check it again with the meat thermometer.
  7. Place chicken pieces on a plate and loosely cover with foil and let it rest for 5 minutes. It will continue to cook in the residual heat (and the juices will go back into the meat). Then after 5 minutes take the temperature again. The internal temperature should not be below 165° F.
  8. Serve immediately, or prepare left-over pieces of chicken to be placed in the refrigerator immediately to be served within two days. Left-over chicken pieces can also be prepared for other recipes (e.g. chicken soup, chicken salad, chicken and pasta).

Additional Cooking Notes:

Air Fryer Chicken Breast Cook Temp & Times
Turn chicken pieces over halfway through cook time
(Your model and size of the air fryer may vary from this slightly)

Please check your Air Fryer Manual for cooking time and instructions.

Average Cooking Temperature and Times:
6 oz chicken breast 360° for 15 minutes
8 oz chicken breast 360° for 18 minutes
10 oz chicken breast 360° for 20 minutes

When cooking multiple chicken breasts at once, use the average weight of the chicken pieces added together.

Important Functions of Protein and the Role It Plays In Your Body

Maintaining Nutrition and Hydration are two of the most important factors during and recovering from a Clostridium difficile infection (CDI)

Malnutrition can develop quickly and the body needs and 20% of the human body is made up of protein.

Because your body doesn’t store protein, it’s important to get enough from your daily diet.

You can get protein from many food sources, including plants and animals.

* Always discuss dietary needs with your healthcare provider and a consult with a Registered Dietitian can be helpful. 

There is animal protein:  Animal protein sources, such as meat, fish, poultry, eggs and dairy, are similar to the protein found in your body.  And there are plant protein sources, such as beans, soy, lentils and nuts.

Enzymes are proteins that aid the thousands of biochemical reactions that take place within and outside of your cells (7).

The structure of enzymes allows them to combine with other molecules inside the cell called substrates, which catalyze reactions that are essential to your metabolism (8).   Some proteins are hormones, which are chemical messengers that aid communication between your cells, tissues and organs.   Some Proteins provide structure –   keratin, collagen and elastin, which help form the connective framework of certain structures in your body (13).

Keratin is a structural protein that is found in your skin, hair and nails. Collagen is the most abundant protein in your body and is the structural protein of your bones, tendons, ligaments and skin (14). Elastin is several hundred times more flexible than collagen. Its high elasticity allows many tissues in your body to return to their original shape after stretching or contracting, such as your uterus, lungs and arteries (15).

Enzymes may also function outside the cell, such as digestive enzymes like lactase and sucrase, which help digest sugar. Enzymes require other molecules, such as vitamins or minerals, for a reaction to take place.

Bodily functions that depend on enzymes include (9):

  • Digestion
  • Energy production
  • Blood clotting
  • Muscle contraction

Proteins also maintain proper pH.

Proteins regulate the body ability  to maintain fluid balance.

Albumin and globulin are proteins in your blood that help maintain your body’s fluid balance by attracting and retaining water (21, 22).

If you don’t eat enough protein, your levels of albumin and globulin eventually decrease. Proteins can no longer keep blood in your blood vessels, and the fluid is forced into the spaces between your cells.  As the fluid continues to build up in the spaces between your cells, swelling or edema occurs, particularly in the stomach region (23).  This is a form of severe protein malnutrition called kwashiorkor that develops when a person is consuming enough calories but does not consume enough protein (24).

Proteins help form immunoglobulins, or antibodies, to fight infection

Proteins–  carry substances throughout your bloodstream — into cells, out of cells or within cells. The substances transported by these proteins include nutrients like vitamins or minerals, blood sugar, cholesterol and oxygen (30, 31, 32).

Protein contains four calories per gram, the same amount of energy that carbs provide. Fats supply the most energy, at nine calories per gram. The last thing your body wants to use for energy is protein since this valuable nutrient is widely used throughout your body.Carbs and fats are much better suited for providing energy, as your body maintains reserves for use as fuel.

The collective information above confirms protein is one of the most important nutrients for your health.

 

A simple and easy animal source of protein:

Baked Chicken recipe that can be served with a baked potato or mashed potato and soft cooked vegetables (Example: carrots, green beans).

Ingredients

    • 4 skinless, boneless chicken breast halves
    • 2 tablespoons olive oil
    • 1 tablespoon coarse sea salt
    • 1 tablespoon water, or as needed

Directions

    1. Preheat convection oven to 400 degrees F (200 degrees C).
    2. Rub chicken breasts with olive oil and sprinkle both sides with salt to taste *do not use salt if a salt-free diet is prescribed.
    3. Place chicken in a broiler pan.and place broiler pan into the preheated oven.
    4. Bake in the preheated oven for 10 minutes.
    5. Flip chicken and cook until no longer pink in the center and the juices run clear. This should take about 15 minutes more.
    6. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
    7. Remove chicken from pan.
    8. Place  Chicken on plates and serve with a baked or mashed potato and soft cooked vegetables of choice (example: carrots, green beans).

 

 

Protein  Source with References:  https://www.healthline.com/nutrition/functions-of-protein#section10

Important Functions of Protein and the Role It Plays In Your Body

Maintaining Nutrition and Hydration are two of the most important factors during and recovering from a Clostridium difficile infection (CDI)

Malnutrition can develop quickly and the body needs and 20% of the human body is made up of protein.

Because your body doesn’t store protein, it’s important to get enough from your daily diet.

You can get protein from many food sources, including plants and animals.

* Always discuss dietary needs with your healthcare provider and a consult with a Registered Dietitian can be helpful. 

There is animal protein:  Animal protein sources, such as meat, fish, poultry, eggs and dairy, are similar to the protein found in your body.  And there are plant protein sources, such as beans, soy, lentils and nuts.

Enzymes are proteins that aid the thousands of biochemical reactions that take place within and outside of your cells (7).

The structure of enzymes allows them to combine with other molecules inside the cell called substrates, which catalyze reactions that are essential to your metabolism (8).   Some proteins are hormones, which are chemical messengers that aid communication between your cells, tissues and organs.   Some Proteins provide structure –   keratin, collagen and elastin, which help form the connective framework of certain structures in your body (13).

Keratin is a structural protein that is found in your skin, hair and nails. Collagen is the most abundant protein in your body and is the structural protein of your bones, tendons, ligaments and skin (14). Elastin is several hundred times more flexible than collagen. Its high elasticity allows many tissues in your body to return to their original shape after stretching or contracting, such as your uterus, lungs and arteries (15).

Enzymes may also function outside the cell, such as digestive enzymes like lactase and sucrase, which help digest sugar. Enzymes require other molecules, such as vitamins or minerals, for a reaction to take place.

Bodily functions that depend on enzymes include (9):

  • Digestion
  • Energy production
  • Blood clotting
  • Muscle contraction

Proteins also maintain proper pH.

Proteins regulate the body ability  to maintain fluid balance.

Albumin and globulin are proteins in your blood that help maintain your body’s fluid balance by attracting and retaining water (21, 22).

If you don’t eat enough protein, your levels of albumin and globulin eventually decrease. Proteins can no longer keep blood in your blood vessels, and the fluid is forced into the spaces between your cells.  As the fluid continues to build up in the spaces between your cells, swelling or edema occurs, particularly in the stomach region (23).  This is a form of severe protein malnutrition called kwashiorkor that develops when a person is consuming enough calories but does not consume enough protein (24).

Proteins help form immunoglobulins, or antibodies, to fight infection

Proteins–  carry substances throughout your bloodstream — into cells, out of cells or within cells. The substances transported by these proteins include nutrients like vitamins or minerals, blood sugar, cholesterol and oxygen (30, 31, 32).

Protein contains four calories per gram, the same amount of energy that carbs provide. Fats supply the most energy, at nine calories per gram. The last thing your body wants to use for energy is protein since this valuable nutrient is widely used throughout your body.Carbs and fats are much better suited for providing energy, as your body maintains reserves for use as fuel.

The collective information above confirms protein is one of the most important nutrients for your health.

 

A simple and easy animal source of protein:

Baked Chicken recipe that can be served with a baked potato or mashed potato and soft cooked vegetables (Example: carrots, green beans).

Ingredients

    • 4 skinless, boneless chicken breast halves
    • 2 tablespoons olive oil
    • 1 tablespoon coarse sea salt
    • 1 tablespoon water, or as needed

Directions

    1. Preheat convection oven to 400 degrees F (200 degrees C).
    2. Rub chicken breasts with olive oil and sprinkle both sides with salt to taste *do not use salt if a salt-free diet is prescribed.
    3. Place chicken in a broiler pan.and place broiler pan into the preheated oven.
    4. Bake in the preheated oven for 10 minutes.
    5. Flip chicken and cook until no longer pink in the center and the juices run clear. This should take about 15 minutes more.
    6. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
    7. Remove chicken from pan.
    8. Place  Chicken on plates and serve with a baked or mashed potato and soft cooked vegetables of choice (example: carrots, green beans).

 

 

Protein  Source with References:  https://www.healthline.com/nutrition/functions-of-protein#section10

Maintaining Nutrition During a C.diff. Infection – Apricot Chicken Tenders Recipe

Low Carb, Good Source of Protein = Healthy Entree.

Add a serving of mashed potatoes or a baked potato with a low-fiber vegetable to complete this lunch or dinner entree.

Ingredients Needed:

(Serves 5)

½ cup fruit-only apricot preserves
1 Tablespoon apple cider vinegar
¼ teaspoon sweet paprika
1 lb  chicken tenders

Instructions:

1. In a medium skillet combine the apricot preserves,  vinegar, and sweet paprika. Place over low heat and mix often for 4 minutes. Rinse the chicken tenders and place in a large bowl. Pour the apricot mixture over the chicken, and place in the fridge for 20 minutes.

2. Turn on the oven and set to broil. Line a rimmed baking sheet with foil. Place a wire rack in the center of the sheet and arrange the marinated chicken in a single layer. Place in the oven on the top rack. After 5 minutes, use tongs to turn the chicken. Return to the oven for another 5 minutes. Allow the chicken to blacken slightly. (Chicken should be well cooked).

Nutrition Data:
One serving equals: 215 calories, 1g fat, 91mg sodium, 14g carbohydrate, 1g fiber, and 27g protein

 

Watermelon; A Fruit Filled With Healthy Benefits

The healthy or beneficial effects of watermelon are mainly derived from its unique nutrients, vitamins, minerals, and organic compounds.

These include significant amounts of vitamin C, calcium, magnesium, fiber, protein, and a large amount of potassium. Furthermore, they contain vitamin A, vitamin B6, niacin, thiamin, and a wide variety of carotenoids and phytonutrients, including lycopene.

Did you know that Watermelon is effective in reducing both your body temperature and blood pressure?

Many people in tropical regions eat Watermelon on a daily basis during the summer to protect themselves from heat stroke. The high amount of water found in watermelons also helps in preventing dehydration.  At only 46 calories per cup, it is a beneficial fruit to add into the daily diet, especially during the hot summer weather, before/after a workout and when a patient is being treated for a G.I. diagnosis, such
as a C. difficile infection, that can cause a fluid shift and loss of body fluids.

According to a new study in the Journal of Agricultural Food and Chemistry, drinking watermelon juice before a hard workout helped reduce athletes’ heart rate and next-day muscle soreness. That’s because watermelon is rich in an amino acid called L-citrulline, which the body converts to L-arginine, an essential amino acid that helps relax blood vessels and improve circulation.

The study’s seven participants, all men, were given 17 ounces (500 mL) of either natural watermelon juice, watermelon juice enriched with additional citrulline, or a placebo drink an hour before their workouts. Interestingly, the natural juice was just as effective as the enriched juice. The researchers also determined that intestinal cells can absorb more citrulline from watermelon juice than from citrulline supplements, especially when the juice is unpasteurized.

In just one cup, watermelon has 1.5 times the stuff than a large fresh tomato, 6 milligrams compared to 4 milligrams, according to the USDA. That matters because lycopene is thought to act as a super antioxidant, stopping free radicals from damaging your cells and messing with your immune system.

 

Watermelon can prevent dehydration. Watermelon is 91.5% water, according to the USDA. That’s a big deal seeing as how being dehydrated is bad for your health. A study published in The Journal of Nutrition found that individuals with even mild dehydration experienced headaches, poor concentration, fatigue, and worse moods.

Here are a few cooling and refreshing melon recipes:

Cantaloupe Sherbet
For less than 100 calories, you can enjoy a refreshing dessert. Cantaloupe adds a natural sweetness to the sherbet plus a luscious peach color.

 

 

Ingredients:

  • 1 large ripe cantaloupe, peeled and finely chopped (about 5 cups)
  • 1/3 cup “measures-like-sugar” calorie-free sweetener
  • 2 tablespoons lemon juice
  • 2 teaspoons unflavored gelatin
  • 1/4 cup cold water
  • 1 (8-ounce) carton vanilla fat-free yogurt sweetened with aspartame
  • Cantaloupe wedge (optional)

HOW to prepare:

  • Combine cantaloupe, and lemon juice in a blender of choice or food processor; process until smooth. Transfer mixture to a medium bowl.
  • Sprinkle gelatin over cold water in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves, about 4 minutes. Add to cantaloupe mixture, stirring well. Add yogurt, stirring until smooth.
  • Pour mixture into an 8-inch square pan; freeze until almost firm.
  • Transfer mixture to a large bowl; beat with a mixer at high speed until fluffy. Spoon mixture back into pan; freeze until firm.

Watermelon Smoothie

Just 25 calories a 8 ounce serving.

 

 

Ingredients:

  • cup watermelon (cut into cubes)
  • cucumber (peeled and sliced)
  • mint leaves
  • 1/2 cup ice

HOW to prepare:

Place cubed watermelon, one cucumber thinly sliced, two min leaves and 1/2 cup of ice

into blender of choice with 1/4 cup of water.  Blend until smooth.

Pour into glasses and serve.

Freeze remainder of beverage for a refreshing frozen treat.

Watermelon and Ginger-Ale Smoothie

Just 100 calories per 8 ounce serving.

 

 

Ingredients:

 

  • 3 1/2 cups watermelon (cut into cubes and de-seeded)
  • lime
  • 1 1/2 cups ginger ale
  • cups ice

 

HOW to prepare:

Place cubed watermelon, ginger-ale and ice into blender of choice or a food processor.

Blend well and serve.  Garnish with a slice of lemon or lime.

Freeze the remainder beverage for a tasty treat in a freezer safe container.

 

References:

https://news.nationalgeographic.com/news/2013/08/130820-watermelon-nutrition-health-food-science/