Celebrate Heart Month With These Tasty Tips

Earlier this week I was on Let’s Talk Live in DC and WBAL in Baltimore sharing some easy and delicious ways you can eat your way to a healthy heart. No matter what time of day — breakfast, lunch, dinner or snacks — I shared foods that will keep your heart and belly happy all day long. You can watch both videos below, but check out below for a few highlights too.

Tip #1: Go for Oats

 Research has shown that consuming 3g/day of oat soluble fiber – as part of a diet low in saturated fat and cholesterol – may help reduce the risk of heart disease. “Perfect Portions” is a fabulous new instant oatmeal product from Quaker and comes in a re-sealable package.  You can make as much or little as you like. Plus, it’s customizable and has no added sugar, so you can sweeten it your own way and choose the toppings you like. I especially love the cinnamon flavor with blueberries and almonds. It comes in Maple flavor too. It tastes delicious and it’s ready in minutes — what more can you ask for!

Tip #2 Makeover Your Meals

A typical restaurant lasagna might taste really good, but it has over a days worth of salt and 125% saturated fat! Two things we try and keep low for heart health. You can do better at home by taking another look at your cooking oil. Mazola corn oil has unstaturated fats, and plant sterols, which are one of the most effective nutrients at naturally lowering cholesterol by blocking “bad” LDL cholesterol from being absorbed.

This warm tomato and kale pasta , from Mazola’s Facebook page, is a heart healthy alternative to many pasta dishes, like lasagna. It’s lightened up by sautéing kale, tomatoes, and onions with Mazola, uses spices like chili powder and red pepper flakes instead of salt, and is combined with hot whole-wheat pasta. Mazola also makes a great light marinade. I combined it with reduced sodium soy sauce, ginger, and rice wine vinegar. Coat veggies and marinate for about 15 minutes, then stir-fry. A perfect side dish in just 10 minutes!

Tip #3: Snack “Heart Smart”

For a smart-heart snack, check the label and avoid  sodium and “bad fats” like saturated  and trans fats. You can still enjoy crunchy snacks, just make wise choices. Two great snack options are Wonderful Pistachios and veggies with creamy yogurt dip.

Almost 90% of the fat in Wonderful Pistachios is “good” unsaturated, making them a better snack choice than fried snacks like potato chips. They provide 8% of the Daily Value of potassium, which is more than other popular snack nuts like almonds, cashews, pecans and walnuts. And, they have more than 10 different antioxidants. Lightly salted and no salt pistachios earn the American Heart Association’s certified heart-check.

Sour cream based dips can be high in saturated fat, but I love swapping fat free Greek yogurt to snack on with colorful, crunchy veggies. Just add a few fresh/dried herbs and you have a delicious dip. You can even combine with hummus or guacamole for a tangy flavor twist.

Tip #4 – Power Up Your Potassium

Most people don’t know the power of potassium in heart health. Potassium plays a crucial role in making your heart beat (kinda important!).

A great way to add an extra punch of potassium into your day is with Vita Coco coconut water. It is chock full of key electrolytes such as potassium, magnesium, and calcium, and contains more potassium per serving than a banana! (515mg/45 calories vs 450mg/110 calories). At only 45-60 calories per serving, it’s nutrient rich, yet calorie poor, so you are getting more of a bang for your nutritional buck with what you’re drinking.

Other sources of potassium include potatoes – so try a baked potato with black beans paired with a salad for a quick weeknight dinner option.

How Do You Keep Your Heart Healthy?

I love to get new tips for heart-healthy meals and snacks — share one of your favorites with my by leaving a comment below.

Disclosure: I was compensated by Quaker Oats, Mazola, Wonderful Pistachios and Vita Coco for my TV appearance but was not compensated for writing this blog.

5 Habits Worth “Giving Up” This Year

For many people, New Years Resolutions are set so they “make up” for all the “bad stuff” over the holidays. Usually the resolutions involve unrealistic and irrational goals and whole categories of foods they are going to “give up”, but that backfires because you can’t do those things forever. Not only that, but some of the goals don’t even make sense because they set you up to sabotage your best intentions — like skipping breakfast — not a good idea.

Earlier this week I was on Let’s Talk Live sharing some ideas for habits you really can “give up” to trim up the holiday excess and get healthier in the process. You can watch the entire video by clicking on the image or check out highlights below:

Tip 1: Give up on“skipping breakfast”.

31 million Americans skip breakfast every day. Yet, we know that eating breakfast is associated with weight loss and healthy weight. The main reason for skipping people tend to skip breakfast seems to be lack of time. But I’ve got an answer for that with some 2-second breakfasts that you can take anywhere!

belVita Breakfast Biscuits are delicious and crunchy biscuits specially baked to release energy continuously, giving you nutritious sustained energy all morning. Each individual package of 4 crunchy biscuits is portioned for breakfast and provides 230 calories, 18-20 grams of whole grains (one whole serving of whole grains!), 3 grams of fiber and 4 grams of protein. You can make a balanced breakfast by pairing them with a serving of fruit and low-fat dairy. There’s 5 flavors so there’s something for everyone – blueberry, apple, golden oat, and even chocolate. Plus, they don’t contain high-fructose corn syrup, partially hydrogenated oils, or artificial flavors or sweeteners.

I love them with a container of non-fat Greek yogurt and seasonal fruit for a quick breakfast, even when I’m on the go. Or if you are really pressed for time but you’re like me and you gotta get your caffeine try the biscuits with a latte and portable fruit (like an apple or banana) – this would be especially great with the golden oat or chocolate flavors!

Check out www.belvitabreakfast.com to find a store near you where you can pick them up!

Tip 2: Give up “exercise on empty stomach”

It’s great if your New Year’s Resolutions involve exercise. But so many people make the mistake of working out on an empty stomach to cut calories. All this does is make your exercise less effective. I love recommending protein rich smoothies before and after workouts, because you get hydration, energy, and replenishment for muscle recovery.

I am really excited about this line of products from Reliv that contain LunaRich, a soy powder that’s rich in lunasin. Research indicates that Lunasin may be the key to soy’s cholesterol lowering properties and that it offers other potential health benefits like increasing immunity and reducing inflammation. These products deliver the lunasin equivalent of 25 grams of soy protein, the amount the FDA says may reduce the risk of heart disease when part of a healthy diet.

Besides fueling workouts, I also love recommending smoothies for quick and health breakfasts and even dinners. If you get home late, or short on groceries, either one of these smoothies would nourish you. Here’s a quick recipe you can try at home:

Recipe/s for a fruit smoothie:

• Combine ½ cup of berries (can be frozen) for a tasty strawberry banana smoothie; for another twist instead of berries add a handful or two of spinach for a “green smoothie”
• 1 cup milk
• ½ fresh banana
• ½ cup of greek yogurt
• One scoop of your favorite Reliv product that contains lunasin

For more information on LunaRich™ soy powder visit their website at www.Reliv.com.

Tip 3: Give up “snacks are bad”

Snacks are one of those things I’m constantly needing to help people with. Not all snacking is a bad idea. Snacking can be a good way to provide energy between meals. Sometimes, we just crave a snack. It depends on what you’re snacking on and how much you’re having.

When you want something savory and crunchy, go for Pirate’s Booty instead of greasy, fried potato chips that are high in fat. It’s a great, healthier alternative. They’ve got a great taste and crunch but, they’re baked, all-natural and have half the fat and fewer calories as regular fried chips. For the same amount of calories you get a much larger portion compared to fried potato chips. Pirate’s Booty comes in a half-ounce size that is just 65 calories – the perfect for portion control and on-the-go. It’s also safe for people with allergies because they’re gluten, peanut and tree nut free

Check out www.piratebrands.com for more information and to pick some up online.

Tip 3: Give up: “9 servings of fruits and vegetables a day ”

We still need 9 servings of fruits and vegetables but who the heck has time to track and count that? Nobody. So instead, go “half plate healthy”. You want colorful, nutrient rich vegetables and fruits on half your plate.

No matter what you are eating, even notoriously “calorie heavy” foods like Chinese take out, you can follow the “half plate healthy” guideline. Just order steamed vegetables along with whatever other dish you are having, then take a fist size amount of whatever your favorite calorie rich dish is and mix it with the steamed veggies. Instant calorie reduction! Here are some other ideas to help you make 1/2 your plate healthy:

• Lunches – fill a whole wheat wrap with broccoli slaw and your favorite protein like sliced chicken and pair with fruit.
• Dinners out – ask your server to steam or lightly saute vegetables and bring a double portion.
• Dinners at home – take any fresh or frozen vegetable you like paired with lean protein. Wilted spinach and already cooked frozen shrimp go great together. Literally this dinner takes 3 minutes to make — you just run the shrimp under hot water to thaw and warm up with fresh baby spinach. A little olive oil and garlic in cooking — that’s it!

What are some other ways you can make 1/2 your plate healthy???

Disclosure: I worked with belVita, Pirates Booty and ReLiv as part of the TV segment. I was not compensated for this  post.

Chatting About Convenience Foods on Let’s Talk Live

Eating for “Convenience,” doesn’t have to be unhealthy. We’re all pressed for time, that’s nothing new nowadays. Some people don’t like to cook, so when I was on Let’s Talk Live recently, I shared some “convenience foods” that I pulled from the store that have good nutrients and are super easy to make.

Watch the full video here:

Here are a few of the foods I shared:

• Healthy Choice Bakes and Top Chef: Not only are frozen single-serve meals convenient, but they are also portion controlled. These varieties are rated highly on their website by consumers in terms of taste, and are lower in sodium than some other frozen varieties.
• Orville Redenbacher Smart Pop!: Less than 5% of Americans meet the daily whole grain recommendation. Next time you’re craving something crunchy reach for these pre-portioned bags and know you’re also getting your whole grains in.
• I Can’t Believe It’s Not Butter: It adds a delicious buttery taste but with 70% less saturated fat and no hydrogenated oils. Check out the recipe for the Spinach Feta Tarts I shared on the segment.
• Mixed Nuts and Dried Fruit: They’re fabulous “convenience foods” because they are nutrient rich and they taste delicious.
• Microwaved Sweet Potatoes: Sweet potatoes and winter squash can take a long time to cook in the oven. Many people don’t realize you can actually microwave them. It’s a healthy side in a matter of minutes!

What are some of your favorite “convenience” foods?

Disclosure: I worked with Healthy Choice, Orville Redenbacher and I Can’t Believe It’s Not Butter for the TV segment, but did not receive compensation for writing this blog post.

“Comfort Foods” Good for Your Cholesterol – Yes, It’s True!

I made an appearance on Let’s Talk Live!, a DC based morning talk show, for National Cholesterol Education Month. It’s a great time to look at the food you eat and look for opportunities to make changes. It’s a good idea to minimize intake of salt and saturated fat to help keep your heart healthy. How you prepare the food matters — how much salt is used, is it fried or baked? It’s also about what you add in – veggies, beans, whole grains, and lean proteins for example are known to provide good nutrition.

I thought a fun segment would be to talk about some of my favorite healthified versions of typical “comfort foods” that tend to be higher in salt, saturated fat, and cholesterol.

Watch the entire segment.

Here’s a photo of the set taken by my dietetic intern, Anne. She’s been getting some practice with food styling while interning with me!

For this week’s segment, I worked with Mazola and developed some lightened-up comfort food recipes using Mazola corn oil. I love their corn oil because it’s high in plant sterols, which are plant-based micro-nutrients naturally present in fruits, vegetables, nuts, seeds, cereals, legumes and vegetable oils.¹ Clinical studies indicate that, when consumed as part of a diet low in saturated fat and cholesterol, plant sterols can help reduce the absorption of cholesterol in the gut, which, in turn, can lower LDL blood cholesterol.² Corn oils contain more cholesterol-blocking plant sterols than any other cooking oil – four times more than olive oil and 40 percent more than canola oil.³ Corn oil is great for baking and cooking at high temperatures, like when stir frying or sauteing.

Comfort Food Swap: Baked Parmesan Zucchini Fries

A new favorite recipe I created using Mazola corn oil and shared during the TV segment is zucchini fries! These fries are baked, not fried, and Panko bread crumbs, parmesan, and various spices give them a great flavor and crunch. Give them a try at home! Here’s the recipe: Baked Parmesan Zucchini Fries with Creamy Yogurt Dip. They are also great with marinara sauce.

Comfort Food Swap: Zesty Chili / Sloppy Joes

Chili and sloppy joes may be the epitome of “comfort foods” but the cholesterol and saturated fat can be not-so-good for the heart. I made it healthier with an ingredient makeover.  This recipe provides a full serving of vegetables in every 1/2 cup serving – peppers, onion, mushroom, corn, carrots, and tomatoes. With help from the veggies and black beans, I cut down the use of meat in half. I swapped 98% lean ground turkey as well. Customize the “heat” level with the amount of chipotle pepper you choose to add! You can “cool it down” with a dab of Greek yogurt as well. Here’s the recipe: Zesty Slow Cooker Sloppy Joes.

Comfort Food Swap: Kale Chips and Stove Top Popcorn Snacks

Kale chips are a great alternative to regular chips. Kale is a leafy green similar to a heartier spinach; simply pull the kale leaves off the stem, coat them in a little corn oil and some pepper or salt-free seasoning, and bake! If you really like the heat try red pepper flakes! Really easy and they taste great, too.

Stove top popcorn is another great option because you can control how much salt you put in; try spices instead to add flavor without salt. All you do is put 1-2 tbsp corn oil in a deep dutch oven type pan. Heat on medium with a few kernels. Once you hear the pops, add 1/4 kernels. Watch and wait until you hear fewer pops. Be careful to keep on medium so it does not burn. Be patient.

Comfort Food Swap: Simple Decadent Desserts Chocolate Mousse and Banana Ice Cream

You might be surprised to hear this, but you can make a healthy variation of ice cream using just one ingredient: frozen bananas! Simple peel a very ripe banana, slice it up, and stick it in the freezer in a ziplock bag. Once it’s frozen, blend in a blender or a food processor until it resembles the consistency of soft serve frozen yogurt or ice cream. It’s a great alternative to saturated fat filled regular ice cream. Here’s a step-by-step recipe instruction from another blog: One Ingredient Ice Cream.

Another simple lightened up dessert idea is chocolate mousse made with cocoa powder, avocado, ripe banana, and a little sugar – you could choose honey, agave nectar, or maple syrup. I recommend a liquid sugar so you don’t get any grit, and the banana will add some sweetness so you don’t need to add too much of your sweetener of choice.

What are your favorite lightened up versions of comfort food classics? Share links if you blogged ‘em!

—

Disclaimer: I worked with Mazola’s as part of the TV segment. I was not compensated for this post.

1. USDA and USDHHS 2010

2. FDA 2000, 2010; Wu et al. 2009; Demonty et al. 2008, Ellegard et al. 2008; Mensink et al. 2010 – http://www.fda.gov/Food/Guidance-ComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/
FoodLabelingGuide/ucm064919.htm 

3. Based on 2010 USDA comparison of cooking oils: Corn Oil has plant sterols content of 131.6 mg/serving vs. 29.8 mg/serving for Olive Oil, 42.8 mg/serving for Soybean Oil, and 93.8 mg/serving for Canola Oil.

Let’s Talk Live! Gluten Free, Vegetarian & Heart Health On the Go

Earlier this week, I was given the opportunity to appear on Let’s Talk Live!, a DC-based morning talk show, to share some thoughts about dealing with food allergies in the home and when on the go.

For this appearance, I focused on gluten free, vegetarian, and heart healthy diets. Check out the video below to see the segment!

For this segment, I featured four different brands that have a variety of great gluten free, heart healthy, and/or vegetarian options that are easy and delicious for busy families.

1) Garden Lites

All the products from Garden Lites have less than 200 calories and provide 2 servings of vegetables. My favorite is the pizza – it’s gluten free, vegetarian, and the crust is made with cauliflower and brown rice! Delicious. These would be great for an afternoon or after school snack, or for lunch with a side of salad and/or some fruit and yogurt.

2) Pirate’s Booty

These chips are gluten free (corn-based), baked, and not fried – they have half the calories of potato chips and 130 calories for one serving. They have a great crunch, too!

3) Georgia Pecans

Pecans are a great gluten free heart healthy choice as a snack – about a handful is a good portion size. They are also are high in antioxidants and a good source of protein!

In addition to snacking on them raw, you can also try crushing the nuts and using them as a crust on baked fish. It’s a great alternative for those who like the crunchy crust that a breaded fish has but can’t tolerate gluten!

4) Qdoba Mexican Grill

If you’re on the go and you need something vegetarian or gluten free, Qdoba can be a great choice and I love that everything is made fresh right in front of you so you can customize your meal. They also have a menu builder online that shares all the nutrition and allergen information of their ingredients so you are prepared before you arrive. My favorite is their “craft 2″ menu – you can pick two options and together they have less than 600 calories total.

—

Just a note: gluten free diets are certainly a hot topic right now and I wanted to add that they are not recommended for weight control, but for those who have a real gluten allergy (Celiac’s disease) or intolerance. If you think you might have a gluten allergy or intolerance, check with your doctor or healthcare provider on the next steps – they will be able to test you to confirm it.

What are your favorite tips for eating gluten free, vegetarian, and/or heart healthy on the go?

–

Disclaimer: I was compensated for my participation in this media segment, but not for the blog post. 

Ellie Krieger’s Greek-Style Stuffed Peppers

Ellie Krieger is an award winning dietitian, author, and chef. I love her books and regularly recommend them to clients. One of my clients wanted to make her stuffed pepper recipe with a few substitutions. She likes turkey over beef. I was thinking you could also replace with tofu or soy veggie crumbles if you are looking for more variations. Here’s Ellie’s original recipe: http://www.foodnetwork.com/recipes/ellie-krieger/greek-style-stuffed-peppers-recipe/index.html and if you read through the post, I did the analysis for you too! I would stick to one pepper and add a side garden salad with about 1 tbsp of dressing. You could do two peppers if you prefer, but as always, make sure you need them to get comfortable full — not stuffed like these peppers!

First Rule of Healthy Eating – Balance Your Plate

A balanced plate is important for a healthy lifestyle. Meals should contain the balanced amount of protein, vegetables, and quality carbohydrates to make sure your nutrition needs are met. This Greek-Style Stuffed Peppers recipe is great for those who might have trouble with the “balanced plate” concept.

The turkey and cheese contribute to the 21 grams of protein in the dish, the peppers, zucchini and onions are nutritious veggies, and the bulghur is a good source of starch.

Ingredients:

• 1 pound lean turkey (substituted for beef)
• 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
• 1 medium zucchini, coarsely grated (about 2 cups)
• 1 small onion, minced (about 1 cup)
• ½ cup bulghur
• 1 egg, lightly beaten
• ½ teaspoon dried oregano
• ½ teaspoon salt
• Freshly ground black pepper
• 3 red bell peppers, halved lengthwise, cores and ribs removed
• 2 (14 ½ ounce) cans low-sodium stewed tomatoes, finely chopped
• 1/3 cup crumbled feta cheese

 

Directions:

Preheat the oven to 350 degrees F.

In a large bowl combine the beef, spinach, zucchini, onion, bulghur, egg, oregano, salt and a few grinds of pepper. Mix until thoroughly combined.

Arrange the pepper halves cut side up in a 9 by 13-inch baking dish and fill each pepper half with the meat mixture. Pour the tomatoes over the peppers and sprinkle with the feta cheese. Cover with foil and bake for 30 minutes. Uncover and bake until the meat mixture is completely cooked and the peppers are tender, about 25 minutes longer.

Nutrition Info per Serving (serves 6):

Calories 254 | Fat 9g | Sat. Fat 3g | Cholesterol 95 mg | Sodium 413mg | Carbs 26g | Fiber 6g | Protein 21g | Calcium 111mg

Converse!

What do you think? Is this recipe worth a try? If you are crunched on time, make it over the weekend. It tastes awesome reheated. Any ideas for modifications you would like to try?

The Real “Value Meal” Sitting Down to Eat With Family

Fox News Debate: Fast Food Delivery Vs. The Family Meal

Fast food is so pervasive in our society. Many times, it’s more accessible than a grocery store with fresh produce. Family mealtimes are becoming a thing of the past, due to time-poor duel working parents, and kids involved with a myriad of extracurricular activities.

Many of you may have heard recently that Burger King is now going to be experimenting with a delivery service in the DC metro area. For an extra $2 you can get your meal delivered to your home (just like a pizza). This is not what the D.C. area or our Nation needs. Now we don’t even have to get in our cars to pick it up? Fast food should be LESS accessible in this country, not more. We need to get back to family mealtime, cook with our kids, and care more about the benefits this provides – no matter how busy we are.

Just this week I was asked to be on Fox with Neil Cavuto to debate the BK delivery news.

Click image below to watch video (then come back and read the post)

As I mentioned in the clip, I am not opposed to ordering delivery as a backup. I don’t even want to take away hamburgers! I just feel that for you and your family’s health and wellness, it’s just as fast to make a home-cooked meal, and the result is higher quality food, enjoyed with the people you love. All you need to do is a little planning and make some time in your schedule. The benefits to your health and well-being outweigh the cost of your time and there is research to prove it.

Families Who Eat Together, Stay Healthy Together

Research shows that children and adolescents who share family meals 3 or more times per week are more likely to be in a normal weight range and have healthier eating patterns than those who share fewer than 3 family meals together. In addition, they are less likely to engage in disordered eating (skipping meals, compulsive overeating, restricting etc.). They are also less likely to have problems with substance abuse. Family mealtime creates stronger family bonds, and encourages positive social interactions.

What more could you ask for? When you are the chef, you eat healthier and you live healthier. Get help from the kids. Get help from slow cookers. Have some repeat meals. It’s OK.

A dietitian colleague of mine had some great insight:

“The value of family meals goes beyond the food–it includes the connection you make with your family and the importance of being together, sharing stories of the day, and being a family. You don’t need a fancy meal; there are so many meals that can be pulled together in less than 15 to 20 minutes and get everyone involved. Wrap a tortilla, pack a pita pocket, stuff a baked potato, create a stir-fry, set up a salad bar–so many ideas for busy families.”

Sandy Nissenberg, MS, RD www.kidsliketoeat.com author of Quick Meals for Healthy Kids and Busy Parents

Do Salads Deserve a Health Halo?

I’ve been catching some flack for my comment regarding Burger King’s salads not being very healthy. Yes the salads contain vegetables (iceberg) and protein (seasoned chicken, breaded or grilled). But they have nearly a half days salt without the dressing and the iceberg doesn’t compare to the nutrition in kale, spinach, arugula, or romaine!

I stand by my comment, that just because it’s called a salad, doesn’t mean that it’s healthy. I believe in choosing foods you love so if there is a fast food place with a salad you enjoy then by all means go for it. I just happen to think you can do a better job on your own.

If you are really in a time crunch and can get grocery delivery, do it. Add a leafy green or two, any other veggies you like, and your choice of lean protein, any bean, and you have a hearty, nutritious salad.

I’m not the only one who feels this way either. I’ve asked some dietitians in private practice to weigh in on their thoughts and here is what they said.

Salads can be a more healthful choice but only if you make adjustments to it eg use less (1/4 packet, for example instead of a whole packet) and get grilled instead of fried chicken. Many fully dressed fast food salads can pack in as many if not more calories than a burger and fries, but if you pay attention to portions of add ons like dressing, cheese, croutons and opt for grilled instead of fried chicken, it can fit into an otherwise healthful, balancd diet.

Elisa Zied, MS, RD, CDN 7

@elisazied, creator of The ZIED GUIDE blog, author Nutrition At Your Fingertips

“I do think that there is a “halo effect” around salads, I mean, don’t people think of a grilled chicken salad at the quintessential guiltless lunch? But we all need to be diligent and check the nutritional information on what we are eating. If you are aware of the stats on that salad and choose it anyway, then it’s your choice. But I think most people would be shocked to see that theTendergrill salad contains more calories, fat and sodium than a double cheeseburger. We all need to educate ourselves and choose wisely!”

Lauren Harris-Pincus, MS, RD and Kathy Siegel, RD, CDN

Co-founders, NutritionBabes LLC www.NutritionBabes.com

“Salads can be a good choice at fast food restaurants because at many places, the salad is where you’re most likely to find whole foods such as nuts, dried fruit, and various vegetables. The problem comes in when they add bacon, fried breaded chicken, croutons or fried noodles, and creamy dressings.”

Alyssa Chicci RD, CDE, CLT Nutrition Resolution, LLC http://www.nutritionresolution.com/

15-Minute Vitality Salad

Just in case you are stumped for at-home salad ideas, here is my favorite tabouli from Field to Plate and literally takes 15 minutes to throw together:

• Whole wheat cous cous (cooks in 5 minutes!),
• Spinach,
• Tomatoes,
• Cucumber,
• Green onions,
• Chick peas,
• Mint,
• Parsley,
• Salmon or any lean protein
• Lemon juice,
• Olive, oil, and tahini

Combine veggies, beans and herbs then add dressing. Top with your lean protein choice, and enjoy!

America Fails in Eating Fruits and Vegetables

By: Elizabeth Jarrard

The National Fruit and Vegetable Alliance (NFVA) recently released a report that showed in an average day, only 6 percent of individuals consume the recommended amount of vegetables and 8 percent the recommended amount of fruit. The US’s report card didn’t look to great, and even received a couple Fs.

The societal cost of NOT eating fruits and vegetables: $56.2 billion (grew 9% each year over last 5 years), growing health care cost of treating diet-related diseases To put this in perspective, eight of the states with the lowest fruit and vegetable consumption are also in the top 10 states with the highest obesity rates.  William Dietz, M.D., Ph.D., director of CDC’s Division of Nutrition, Physical Activity, and Obesity said,

“A diet high in fruits and vegetables helps maintain a healthy weight and reduces the risk of several serious, chronic diseases. We need to continue our effort in making the healthy choice the easy choice.”

Fruits and vegetables are cancer fighters, heart protectors, and just plain delicious. And as Joan Salge-Blake RD, always says, “They’ll fill you UP before they fill you OUT.”

So how can you make the healthy choice and increase your fruit and vegetable consumption? Here are some great tips from the Fruits & vegetables: More Matters Campaign.

• Pick up a banana or apple in the dining hall and eat it as a snack
• Pack a healthy lunch, with at least
• Add strawberries, blueberries, or bananas to your waffles, pancakes, cereal, oatmeal, or toast.
• Top toasted whole-grain bread with peanut butter and sliced bananas.
• Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet.
• Add some cooked dry beans to your salad. Or, if you have a sweet tooth, add chopped apples, pears, or raisins.
• Have soup. You can stick with the basics like tomato or vegetable soup or mix up some minestrone or veggie chili to cut winter’s chill. When possible, choose soups with less sodium.
• Try eating at least 2 vegetables with dinner
• Snack on vegetables like bell pepper strips and broccoli with hummus
• Stash bags of dried fruit at your desk for a convenient snack.
• Drink a fruit smoothie made with whole fruit, ice cubes, and low-fat or fat-free yogurt.
• Top a cup of fat-free or low-fat yogurt with sliced fresh fruit.
• Canned, dried, and frozen fruits and vegetables are also good options. Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.
• Ants on a log isn’t just for kids- put some natural peanut butter on celeries and top with raisins·

iPod App Review: Nike+

If you are a fan of Nike running shoes, and crunching the numbers from your run, this app is for you!  Just head to your local sporting goods store and purchase the Nike+ indicated shoes, then download the app!  Note that you’ll still need to buy  the Nike+ package sold separately which contains the pedometer piece to insert into your shoe, but from there just sync up and hit the trails!

Pros:

• Multiple options for workout goal
  • Open-ended time, timed goal, distance goal, calorie goal
  • Allows customized setting if your goal is not indicated
• Allows the option for song choices during run
  • Shuffle all songs or pick a playlist
  • Include a Power Song, which you can press at any time to keep pushing through
• Can create custom workouts to include one or more the goal options
• Holds your history of runs
  • Includes goal chosen, date, distance, time, pace per mile and calories burned
• Shoe piece and ipod synched to create accurate pacing and distance
• With each resume of page, Nike+ Lady indicates distance traveled and time ran so far
• Updates during run when distance markers have been hit
• Very simple, just turn on and run!

Cons:

• Requires special Nike+ shoe to work, as well as package or ipod app
• If you have traveled past indicated time or distance, you only have a set amount of time to continue exercise before the program ends
• Indicates ‘best mile time’ at top of history page, but doesn’t update for all goals
• Only when you are on ‘basic goal’ does Nike+ Lady indicate pace of each mile as you’ve run, which would be nice in other training programs, like distance
• Music option not as fun to maneuver, starts each playlist from the beginning so very often I run to the same songs everyday.

Overall, if you’re a running, walker or just like a good pair of Nike shoes, this app is great.  There are constantly new updates for programs and if you’re an iphone user, the newest version also can track your running path!  I’ve never had a better running partner!  Happy trails!

Are You Getting Your “Fill” of Fiber?

If you have found yourself eating what feels like a good amount of food, but struggle with staying “full,” there could be a chance you aren’t getting enough fiber.

Fiber not only functions as a way to fill you up and make you feel fuller for longer, but it also has many amazing health benefits including:

• improving gastrointestinal health and function
• improving glucose tolerance and insulin response
• decreasing LDL and cardiovascular disease risk factors
• reducing the risk of some cancers.

Two Types of Fiber

Soluble and insoluble fiber are two types of fiber that you can consume, each with different functions in the body. Insoluble fiber helps move bulk through the intestines and promotes better digestive health. It is also linked to reducing the risk of colon cancer. You can find it in the skin of fruits and root vegetables, whole wheat products, nuts and seeds, and vegetables like green beans and spinach.

Soluble fiber is the ‘headline maker’ that can reduce your LDL cholesterol and regulate blood sugar. It does this by binding with fatty acids and decreasing the amount of lipids absorbed in the bloodstream. Sources of soluble fiber include oat bran, dried beans, nuts, flax seed, psyllium husk, apples, and carrots.

How Much Fiber?

Both types of fiber are important for filling you up and suppressing food cravings in a healthy way. Recommendations on fiber consumption vary with age and gender, but men under age fifty should consume 38 grams of fiber per day, while women of the same age should consume 25 grams of fiber per day, coming from a variety of fiber rich foods.

Great sources of fiber include fruits, vegetables, nuts and seeds, cereal and grain products, and beans. Some of the higher sources are: raspberries, carrots, lentils, and brown rice. While grocery shopping, remember that in order for a food to be labeled “high in fiber” it must contain 5 grams of fiber or more.

According to the position paper of the American Dietetic Association regarding dietary fiber, “A fiber-rich meal is processed more slowly, which promotes earlier satiety, and is frequently less calorically dense and lower in fat and added sugars. All of these characteristics are features of a dietary pattern to treat and prevent obesity.” By filling up on more fiber, you will increase satiety (fullness feeling that tells you to stop eating) without a ton of calories, until it is time for another meal or snack, which is somewhere in a 3 to 5 hour window if you are eating enough nourishing food at meal time.

Here are some easy ways to sneak more fiber into your diet: 

• Add fresh raspberries or blackberries to a high-fiber cereal or raisins to oatmeal in the morning.
• Bring raw carrots and broccoli with hummus to work instead of going to the vending machine.
• Snack on an apple with peanut butter for a sweet yet filling snack.
• Toss in high-fiber add-ons to your favorite salad: almonds, sunflower seeds, dried cranberries, chickpeas, shredded carrots, or pecans.
• Make a delicious high-fiber snack mix for when you’re on-the-go. Combine your favorite nuts with raisins, a handful of high-fiber cereal, and chocolate covered soy nuts.
• Replace regular pasta or white rice with whole wheat pasta and brown rice, which are delicious fiber-rich alternatives.