Category Archives: Nutrition

A healthier way to use those Thanksgiving leftovers

2008_12_4-Leftovers2v2

Happy Thanksgiving!

Later today when dinner’s done and you’re left with a lot of bird, don’t panic: Turkey is a lean, versatile protein that fits easily into healthy, hearty meals that are low in fat and high in flavor.

Here are a few tips for livening up your Thanksgiving-leftover repertoire — without repeating the meal or breaking the scale.

First, attack the carcass (after your guests leave, that is). Once you’ve removed all the large slices of meat, be prepared to spend some time picking off every last bit from the bones. Chop or shred it as you go, partitioning into bags or containers in the refrigerator (or freezer) for easy access later.

Source: Kthread, Flickr

Source: Kthread, Flickr

Next, take stock of other leftovers, and get creative by utilizing them in a variety of wraps, salads and “dump” dishes (one-pot meals) for the first few days following the big event. When you’ve had your fill and cleared out the majority of the trimmings, turn to some creative dishes that can breathe new life into the last of the meat.

Try a quick soup, for example, by mixing a few cups of diced turkey with chicken broth, noodles and your favorite vegetables. Sprinkle chopped turkey on salads for a healthy lunch that packs a protein punch. Use shredded turkey in quesadillas, burritos, enchiladas, fajitas and tacos to spice up a weeknight dinner. Or add turkey bits to pot pies, casseroles and pasta dishes for a fresh twist on classic comfort foods.

Need more ideas? EatTurkey.com has a list of the “Top 10 Ways to Use Leftover Turkey,” including dishes such as Thai Grilled Pizza, Creamy Creole Turkey Bake and the ever-popular Turkey, Mandarin and Poppy Seed Salad.

Source: Fitday

Source: Fitday

Last but not least, save the bones. If you’re not going to make use of them within a week or so, wrap and store the carcass in your freezer for up to six months. Next time you get a turkey hankering, plop it in a big pot of water with a mix of vegetables and herbs, and in no time at all you’ll have a simple stock for soups, stews and gravies (try this recipe from Martha Stewart).

Now, that’s a gift that keeps on giving all season.

What are your favorite ways to make the most of Thanksgiving leftovers?

Fall into better eating habits with the season’s healthy harvest

Source: BonAppetit.com

Source: BonAppetit.com

Now that the days are shorter and the nights are cooler, it’s a natural tendency to want to hole up for the next few months and console ourselves with comfort food.

There’s certainly nothing wrong with doing that once in a while (after all, who doesn’t love a good chicken pot pie?), but remember to weave in some warm and cozy menu options that won’t decimate your diet.

Below are a few wholesome picks from fall’s fresh crop of fruits and veggies, including ideas for hearty – yet healthy – autumnal recipes.

Apples

  • An excellent source of vitamins C, K and B6, plus they’re low in calories and high in fiber
  • Fall is prime picking time, so look for non-bruised, firm flesh with unbroken skin
  • Enjoy the proverbial “apple a day” with the Food Network’s 31 days of apple recipes here

Broccoli 

  • A hardy vegetable harvested in late fall when the heads are dark green and compact
  • Keep fresh florets in the fridge for about a week for healthy munching – or blanch and freeze for quick access to this nutritional superstar all winter long
  • For a delicious twist, try Ina Garten’s Parmesan-Roasted Broccoli

Cranberries 

  • Too tart to be eaten as picked, yet delicious when boiled or baked
  • Eschew sugar in favor of complementing berries with bright citrus flavors
  • Check out Cooking Light’s take on traditional recipes here

Eggplant

  • It’s not just for Parmesan anymore!
  • This shiny, purple berry (yup, it’s true) acts as a base for everything from dips to sauces, plus it’s a source of dietary fiber, potassium, manganese, copper and thiamine
  • Click here for some healthy eggplant recipes and cooking tips from Eating Well

Figs 

  • A delicious, all-natural energy source
  • One handful (dried or fresh) provides five grams of fiber or 20 percent of the daily value
  • FitSugar celebrates this ancient fruit here with recipes for late summer and early fall

Leafy greens (collards, mustard greens, kale, cabbage and spinach)

  • One of the top food groups you can put on your plate, according to dietary experts
  • Superfoods densely packed with nutrients, rich in calcium, magnesium, fiber and vitamins A, C, E and K, as well as heart-healthy folate and carotenoid antioxidants
  • Bon Appetit offers recipes here, guaranteed to make your other veggies green with envy

Pears 

  • Popular year-round, but available in an abundance of varieties in the autumn months
  • Packing plenty of fiber, plus vitamin C and potassium, pears typically need to be ripened after purchase, so avoid fruit that is bruised, blemished or extra hard
  • Click here for recipes from Epicurious, plus tips for this favorite fall fruit

Pomegranates 

  • Those tangy, burst-in-your-mouth seeds are well worth the effort to disassemble
  • Snack on them by the handful, sprinkle them on salads or drink a glass of pure juice for a massive amount of antioxidants
  • Give one of Huffington Post’s 13 best recipes for pomegranates a whirl here

Pumpkins 

  • Ah, fall embodied…
  • Perfect for baking and full of seeds for toasting, they’re a tasty source of vitamins and minerals, particularly beta-carotene, vitamin C and potassium
  • If you’re looking for alternative recipes to the usual pie, Women’s Health offers these so-good-they’re-scary fall pumpkin recipes for your post-Halloween get togethers

Squash 

  • Not only one of the most colorful fall veggies, but it’s also one of the more versatile
  • Extremely easy to cook and loaded with potassium and fiber, it can be added to soups and salads, as well as broiled, baked, stewed and sautéed
  • Taste of Home highlights a harvest of healthy squash recipes here

Sweet potatoes 

  • Rich in potassium, beta carotene, fiber, iron and calcium
  • One baked, medium-sized sweet potato contains 438 percent of your daily value of vitamin A – all at a mere 105 calories
  • Tempt your taste buds with Health’s top 25 sweet potato recipes here

What are your favorite fall veggies? 

Boost energy and athletic performance with…algae?

Source: PureGoodness

Source: PureGoodness

Yep, you read that correctly. Move over kale, there’s a new (blue-green) sheriff in town: algae.

Utilized by astronauts and Olympic athletes for decades, it boasts a thousand times more nutrition than any other fruit or vegetable and has the highest concentration of protein in the world, according to NASA research. And now that eating “green” is red-hot in health and fitness circles, algae is poised to make a massive comeback.

Spirulina is a variety of freshwater blue-green algae that was among the first plant life on Earth. It is so concentrated with nutrition that 40 years ago, the World Bank and United Nations declared it to be the healthiest food in the world. Not only is it an excellent source of protein – all in the form of essential amino acids for muscle, health and cellular growth – but it also has more than 40 nutrients for full-spectrum health and natural nitric oxide for immediate and enduring physical and mental energy.

Here are a few of the nutritional highlights of spirulina:

    • Provides 12 times the amount of bio-available protein as steak
    • Is composed of 60-64% protein compared to meat (27%) or soy (34%)
    • More beta carotene than any other whole food
    • 58 times more iron than raw spinach
    • 12 times more iron than beef liver
    • Richest source of antioxidants – necessary for health and anti-aging
    • Richest source of vitamin A (which helps your eyesight)
    • Richest plant source of GLA to reduce cholesterol and blood pressure

Now, I happen to be a huge fan of supplementing my diet with superfoods to fill in some of the inevitable nutritional gaps, so when the folks at ENERGYbits contacted me to try their 100 percent organic spirulina product, I had to see for myself if it lived up to all the hype.

EnergyBits1

According to ENERGYbits, you need at least 20-30 tabs per serving to feel a difference and at least 30 tabs per day to experience a change in your health, but since I had one tin of bits to test, I decided to space them out a…ahem…’bit.’

You can chew ’em or swallow ’em whole (they’re tiny, and only one calorie each), so I opted for the former during my first go-around, but they tasted just like they smelled (kinda fishy) and really stuck to my teeth, so I made a mental note to swallow the rest whole.

While I can’t exactly quantify the results (especially with the smaller servings I took), I did use them mid-marathon training and was pleased with the results. I tried a handful before a morning run for a little energy boost, and they didn’t upset my usually-sensitive stomach. And since the they also pack lots of good protein, I popped some after a few of my longer runs, too, for help with recovery.

The final verdict: If you’re trying to up your daily quota of green foods, like me, or are concerned about filling in some of those nutritional gaps I mentioned above, algae is a great option, and ENERGYbits are a convenient way in which to do so. Personally, I’m also excited to incorporate them into recipes, such as protein shakes and fruit smoothies, to help round out my diet.

Want to experience ENERGYbits for yourself? Just use the promo code “BLOG” in the coupon box to receive a 10% discount on your next order!

Thanks to the folks at ENERGYbits for providing samples for review; all opinions are my own. 

How to avoid being haunted by Halloween treats

Source: EatingFree.com

Source: EatingFree.com

Let the holiday gobbling commence.

According to one article in USA Today, five percent of all candy consumption for the year will occur this week, starting with All Hallow’s Eve.

Even scarier? Most parents eat one out of every two candy bars their children bring home, says Harry Baltzer, vice president of the NPD Group, which does research on eating trends.

Chocolates rank first in popularity, especially among adults, followed by chewy candies and hard candy.

So how can you enjoy the season’s treats without playing tricks on your waistline? Below are a few tips for starting some healthy habits this Halloween:

    • Buy healthy treats such as raisins, popcorn balls, pretzels and toys (just be prepared for possible retaliation in the form of toilet paper)
    • If you’re giving out candy, don’t buy your favorite brand…it’ll keep you from skimming off the top while you wait
    • Feed trick-or-treaters a solid meal before they hits the streets to avoid snacking – that goes for parents, too
    • Partition the evening’s loot into three piles immediately: Enjoy now, freeze for later and give away
    • Finally…do enjoy your favorite candy on Halloween, and savor every bite so you don’t feel deprived of the fun

Happy Halloween, everyone!

Fave Fix: Snikiddy’s smart snack swaps


Snikiddy

Football season is in full swing, Halloween is nearly here, and holiday parties are just around the corner…let the mindless munching commence!

Ok, ok – so it’s not necessarily bad news for nibblers: Savvy snacking can actually help you lose weight by staving off hunger and preventing overeating. That is, as long as you keep your wits about you when staring down a gauntlet of goodies.

A few tips:

1. Plan ahead. When hunger hits and you’re unprepared, you can get into some real trouble. Have something light and healthy (fruit and cheese, or even a handful of nuts and crackers) before you set foot into the party. That way, you can relax and enjoy yourself instead of making a beeline for the buffet.

2. Practice portion control. As with many things in life, bigger is not better. So say ‘no’ to supersizing, whether it’s your plate, your serving or (like me, often) your eyes in proportion to your stomach. Start with small tastes, eat slowly and savor every bite.

3. Pick replacements. Choose flavor-packed snacks that contribute to the feeling of fullness and satisfaction. And when you’ve got a favorite food that you just can’t pass up, find a healthier replacement to satisfy that craving…otherwise you’ll keep eating other stuff in an attempt to fill the void.

Case in point: Chips. Sometimes you just need that hit of salty crunchiness. But all the grease, artificial ingredients and extra calories? Not so much.

Well, that very same dilemma inspired Mary Owings Schulman, a mother concerned about her kids eating healthy, to create a company called Snikiddy, which makes snacks that promote good health.

Snikiddy’s all-natural snacks are made from non-GMO ingredients, are certified wheat- and gluten-free and come in three varieties – Cheese Puffs, Baked Fries and an eight-veggie crisp, Eat Your Vegetables.

These are some seriously good snacks. I even ran an unofficial taste-test among a group of friends and the consensus was that they are…delicious. If you like Pirate’s Booty, you’ll love the cheese puffs, and the fries packed a big punch of flavor in a crunchy little straw.

But the crowd favorite, by far, was the veggie crisps. Not only are they tasty and filling (one tester described them as “surprisingly substantial”), but they’re also super crunchy and flavorful, almost like pita chips. Plus there’s a full serving of veggies in every ounce.

But the best part? Finally, a great chip for scooping guac… you know, just in case you want a little extra-veggie credit next time you get a snack attack.

Thanks to the folks at Snikiddy for providing samples for review; all opinions are my own. 

Breakfast done right: Avocado-baked eggs

photo (99)

Dubbed the “Eggocado” by author and entrepreneur Tim Ferris, this compact breakfast bake is a nice alternative to the usual scrambled eggs or cold cereal.

Admittedly, the texture and consistency take some getting used to (hubby loved it; my verdict is, “meh”), but it’s nice to start your day with some healthy fats, fiber and vitamins.

The recipe is incredibly simple; top it with your favorite hot sauce or Sriracha for an extra kick in the pants to get you up and out the door in the morning!

Avocado-Baked Eggs

Ingredients: 

  • 1 ripe avocado
  • 2 fresh eggs
  • 1/4 cup grated cheese
  • Dash of pepper and salt
  • Optional: hot sauce, salsa

Directions: 

  1. Preheat oven to 425 degrees
  2. Slice avocado in half, and place in a baking dish after removing the pit
  3. Scoop out about 2 tablespoons of flesh to make room for the egg
  4. Crack one egg into each avocado half. Sprinkle with salt and pepper
  5. Bake in the oven for 15-20 minutes, or until egg white sets
  6. Remove from heat, and garnish with grated cheese, hot sauce or salsa

photo (100)

What’s for lunch? Tips for packing some extra health into your day

Photo credit: Dietriffic.com

Photo credit: Dietriffic.com

Breakfast may hold the title of “most important meal of the day,” but that doesn’t mean lunch is off the hook.

Eating a healthy mid-day meal not only provides lasting energy and prevents evening binge eating, but it also offers a much-needed brain break to finish the day strong.

Aim for a lunch that is 400 to 500 calories and made up of 30 percent protein (four to five ounces of fish, lean meat or tofu), 50 percent complex carbs (whole grains, veggies and fruit) and 20 percent healthy fats (olive oil and nuts).

Hitting happy hour? Then it’s especially important to consume a light-yet-filling meal, which will keep you satiated for a few hours and defend against any potential over-imbibing.

Here are a few tips for making the most of that second meal of the day:

  • Stock up on healthy options when you shop for groceries: Get simple staples that can be mixed and matched, such as whole-wheat bread and peanut butter, beans and tuna, plus lots of fresh fruits and vegetables
  • Subscribe to healthy recipe websites or turn to social media sites, such as Pinterest, for inspiration: Sometimes all it takes is a new recipe to spark some creativity in the kitchen, which will keep you from relying on junk food to get through the day
  • Make the most of leftovers: When dinner’s done, set aside a portion or two so you can enjoy it all over again the next day
  • Take a pantry challenge: Visit MyFridgeFood, and make a game of clicking on various combinations of ingredients you have on hand to discover new recipes
  • Don’t skip dessert: Add a sweet ending to keep from feeling deprived; pick fresh fruits that are in season, or look for other guilt-free treats such as low-fat pudding cups or dark chocolate
  • Opt for made-to-order sandwiches over fast food when you’re on-the-go: And swap out mayo for mustard to help cut back on fat and cholesterol
  • Choose pre-made meals that are all-natural and preservative-free, if the freezer is your only option: Tandoor Chef, for example, offers a line of traditional Indian entrees that are low in sodium and trans-fats and contain no artificial sugars – plus there are even several vegan and gluten-free options available to spice up your week
  • Finally, don’t forget food safety: If refrigeration is not available, use insulated lunch boxes or bags with frozen ice or gel packs to keep contents at a safe temperature

Recipe: Super-cheesy baked spaghetti pie

photo (84)

Combine an increase in running mileage with recovery time spent trolling the internet for new meal ideas, and you’ve got a recipe for trouble.

Needless to say, I found this recipe when a recent carb craving struck. It’s a perfect weeknight dish that can be whipped up with very little effort, thanks to the convenience of jarred pasta sauce, pre-cooked sausage and shredded cheese.

photo (86)

Of course, I couldn’t resist, oh, quadrupling the amount of cheese (yes, seriously) and adding some sweet Italian sausage to spice it up a bit.

The result? As delicious as it looks. And, bonus: Not only is there minimal-prep involved, but it’s also basically foolproof; as long as you can boil water, you’re good to go!

photo (87)

Super-Cheesy Baked Spaghetti Pie

(Recipe adapted from LeMan and Wife)

Ingredients:

  • 1 jar (~25 ounces) pasta sauce
  • 16 ounces cooked spaghetti
  • 4 italian sausages, roughly chopped
  • 2 cups grated Parmesan
  • 2 eggs
  • 2 cups skim milk
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 cups shredded mozzarella cheese

Directions:

  1. Preheat oven to 350 degrees.
  2. Place cooked spaghetti in a 9×13 baking dish, and sprinkle sausage and Parmesan evenly over the top.
  3. Beat eggs in a small bowl before adding milk, salt and pepper, then pour mixture over the Parmesan.
  4. Top with pasta sauce, and sprinkle with mozzarella.
  5. Bake until cheese browns and sauce bubbles, about 45-55 minutes. Let sit for 10 minutes before serving.

Sink your teeth into four healthy summer burgers

Photo credit: SimplyRecipes.com

Photo credit: SimplyRecipes.com

‘Tis the season for a backyard BBQ, but letting loose on weekends doesn’t have to totally derail healthy eating habits.

And as much as I love the traditional all-beef patty (I am from the Midwest, after all), it’s nice to switch things up every now and then.

Start by pumping up your typical burger with nutrient-rich ingredients such as bean sprouts, shredded zucchini, beans, wheat germ and whole grains for added flavor, fiber and moisture.

Then when you’re ready to take the plunge, tickle your taste buds with these four alternative burger recipes that will satisfy the heartiest of appetites (and still be easy on the waistline).

Plus they’re so flippin’ delicious, you may just forget they’re good for you!

Cherry Bison Burger

Even though it has yet to compete in popularity, buffalo meat is lower in cholesterol and calories yet higher in iron and protein than beef. The rich flavor pairs well with cherries, which not only add a dose of antioxidants, but also a sweet zing to these burgers.

  • 1 pound ground buffalo (American Bison)
  • 3 ounces dried cherries, chopped
  • 3 teaspoon Worcestershire sauce
  • 1 tablespoon Hoisin sauce
  • 1/4 cup whole wheat bread crumbs
  • Salt and pepper, to taste

Mix all ingredients until well-blended, form into patties, then grill and serve with lettuce on toasted whole wheat buns.

Thanksgiving Dinner Turkey Burger

There’s nothing tastier than that day-after-Thanksgiving turkey sandwich, piled high with all the trimmings. This burger is a throwback to that memorable meal, with all the same indulgent flavors, just less fat and fewer calories.

  • 1 pound ground turkey breast
  • ½ onion, finely chopped
  • ½ cup celery, finely chopped
  • 2 eggs
  • 2 tablespoons poultry seasoning
  • ¼ cup seasoned stuffing mix
  • Salt and pepper, to taste

Mix all ingredients until well-blended, then form into patties and grill, serving with cranberry relish and light mayonnaise on toasted wheat bread.

Chicken Satay Burger

Whether eaten on a stick or in a bun, this is one of my favorite dishes and easily transforms chicken into a simple-yet-exotic weeknight meal. Play with the spicy peanut sauce to get your desired consistency – thicker can be spread directly on the burger, while a thinner sauce would be great for dipping.

  • 1 pound ground chicken
  • 1 clove minced garlic
  • ½ cup chopped cilantro
  • ¼ cup chopped mint
  • 1 tablespoon soy sauce
  • ½ teaspoon lime juice
  • Salt and pepper, to taste

Mix all ingredients above until well-blended, and form into patties. While patties are on the grill, mix the following ingredients for spicy peanut sauce: ½ cup peanut butter with 2 tablespoons coconut milk, 1 tablespoon lime juice, 2 teaspoons soy sauce, 1 teaspoon brown sugar and ½ teaspoon crushed red pepper. Serve on toasted whole wheat buns.

Glazed Ginger Soy Salmon Burgers

Sweet and tangy, this sea-based burger is easier to make than you’d think – plus it gives you a hearty helping of omega-3’s, vitamin D and selenium, each of which have their own powerful health benefits.

  • 1 pound canned or finely diced fresh salmon
  • 1 egg
  • 1 tablespoon minced fresh ginger
  • 2 scallions, finely diced
  • 1 tablespoon soy sauce
  • 1 tablespoon brown sugar
  • 1 tablespoon toasted sesame seeds (optional)
  • Salt and pepper, to taste

Mix all ingredients until well-blended, form into patties and pan-fry using olive oil spray to prevent sticking. Serve on toasted whole wheat buns with ginger-lime aioli, which can be made with ½ cup light mayonnaise, 1 clove minced garlic, 1 teaspoons minced ginger and 1 tablespoon lime juice.

Six smart post-workout snacks

Photo credit: TheBetterMom.com

Photo credit: TheBetterMom.com

Breakfast may be the most important meal of the day, but did you know that your post-workout snack comes in a close second?

Topping off the tank after vigorous exercise is vital to helping your body repair muscle tissue and replenish glycogen levels.

The size of the meal depends on your calorie needs and the duration and intensity of your workout, but it should contain a mix of both protein and carbohydrates.

Studies have shown that this combo not only helps rebuild muscle, but it also reduces cortisol, a stress hormone that wears on your body during strenuous activity.

Here are six of my favorite snacks to help refuel after a particularly tough workout:

1. Protein shakes. 

Experiment with protein powders, fruits and veggies, ice and milk or juice in a blender for one of the most refreshing and satisfying recovery drinks. Or when I don’t have the time (or energy) to be creative, my go-to is Shakeology. Sure, it’s a little pricey at around $4 a pop, but it contains a proprietary blend of digestive enzymes, prebiotics, antioxidants, phytonutrients, adaptogens and all sorts of other rare ingredients from around the world.

2. Yogurt with berries. 

Skip the super-sugary fruit-on-the-bottom varieties, and indulge instead in plain or vanilla flavors (try Greek varieties, such as Oikos or Chobani) with fresh fruit. Not only is this a portable and palatable snack, but low-fat yogurt also has nearly 15 grams of protein. A handy tip? Use frozen berries, which are less expensive and will help keep your yogurt perfectly chilled in your gym bag.

3. Peanut butter. 

However you spoon it or spread it, one tablespoon of this nutty goodness contains only about 100 calories and seven grams of healthy unsaturated fat. ‘Nuff said.

4. Breadless sandwich. 

If you’re not in the mood for a full meal, eat a plate full of fillings! Make easy roll-ups by spreading flavored cream cheese (my favorites are the savory ones from Philly) on lean deli meat before rolling it up for a high-protein, grab-and-go snack. Serve with a side of sliced fruit for extra energy-boosting carbs.

5. Eggs. 

Yes, they’re an incredible, amazingly-versatile and highly-edible post-workout snack that’s low in cost and high in nutritional value. At a mere 68 calories a pop (with 6.3 grams of protein), eggs also contain zinc and vitamin B12 to boost metabolism, immunity and cell production. EatingWell offers a list of 12 healthy, easy egg recipes here.

6. Low-fat chocolate milk. 

Got milk? Try it after your next workout for more effective recovery. A study in the Journal of the American College of Nutrition named it as an ideal post-workout beverage for building muscle. Compared to plain milk, water and sports drinks, it has twice the protein and carbohydrates, an added bonus of calcium. So wear that milk mustache proudly!

For best results, aim to eat within 30 to 60 minutes of your workout, when muscles are most receptive. During this window, there’s an uptick in enzyme activity that makes the body more efficient at storing glucose for energy and rejuvenating fatigued muscles.