Dietitian Carolyn O’Neil comes to the rescue of an actor whose late-night rehearsal schedule is wreaking havoc on his waistline and blood sugar levels.
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Alan Stacy: My name is Alan Stacy and I've been performing in theater as an actor since I was eight-years-old. It is my avocation is what I enjoy the most; I'd like to do in my free time. For this show, the rehearsal schedule is running seven days a week, five nights and two afternoons. I choose not to eat a meal before I go to rehearsal, and so I am eating late at night, which is not always the best thing to do. Typically, I'll have a TV dinner; a simple salad that comes out of the bag, it's quick and easy, and it fills me up. I am pre-diabetic and I do need to lose weight, that will be the quickest way of getting the blood sugar where it shouldn't be. Carolyn O'Neil: Alan, excuse me. I am a fan; this is for you, what a great rehearsal! Alan Stacy: Oh! Thank you. Carolyn O'Neil: And I am also Carolyn O'Neil, registered dietitian, because I hear that you would like some help. You eat late at night after these busy rehearsals and you want to know how to make those meals healthier. Alan Stacy: Yes, I do. Carolyn O'Neil: So I'll meet you back in your kitchen and we'll prepare a delicious nutritious meal that hopefully will play a starring role in your new health goals. A lot of people think that the foods they eat late at night are the ones that are going to make them overweight. What really matters is the total number of calories that you consume in a 24-hour period. So to meet your health goals, which is to be fit and to be trimmed for your performance and maybe a whole new realm of roles, we are going to cook a delicious meal tonight that I hope you will like and we are going to make some improvements. Alan Stacy: Oh, great! Thank you very much. I am a meat-and-potatoes kind of the guy. nothing too fancy, something that's quick and filling, and I pretty much stick to the basics. Carolyn O'Neil: Do you know the difference between pork chops and pork tenderloin? Alan Stacy: Well, I think I do. Doesn't pork tenderloin have less calories or less fat? Carolyn O'Neil: It does, but it's amazing how much less. The recipe that I chose for Alan is called Pork Au Poivre which means pepper and that is the main seasoning. Rather than salt, it's fresh ground pepper that adds a lot of flavor to the pork tenderloin. You sear it in a pan on both sides, you put it in the oven to have it thoroughly cook and you are ready to go. Alan Stacy: One thing I like is vegetables and I tend to buy the bagged frozen types of vegetables, and they are quick and easy to make, one of my favorites is lima beans. Carolyn O'Neil: I think it's great that you like vegetables, you like salads, but I am here to say you might need to add a little more variety to your vegetable life. And that's because a lot of vegetables are created equal. For instance, some are starchier than others. They have more calories. Here is a great example, lima beans that you enjoy, this ten-ounce package, has about 327 calories that's pretty significant; a healthy choice but higher in calories than the broccoli spears. This ten-ounce package only 70 calories. Alan's freezer is well stocked with frozen vegetables and that's a good thing, because frozen vegetables are just as nutritious, but again I want to add more variety. This is actual fresh broccoli which we are going to steam, and I have brought to you a little steamer so I want you to chop it and steaming is a great way to prepare vegetables because it's really hot, it cooks quickly and it helps to preserve a lot of the vitamins. Alan Stacy: How about chopping, Carolyn? Carolyn O'Neil: You are doing a great job. I want to teach Alan about portion sizes and portion control and the potatoes are a really good example. You don't want to pick like the biggest one in the pile. This is a big potato, this is a big potato, obviously, this one is really big. This is the size, it's about eight ounces that you really should be enjoying with a meal as a meat-potatoes guy and you know what, this one has wrapped up, talk about convenience yo