Category Archives: Nutrition

Memorial Day munchies? Get your guac on!

Photo credit: hannah honey & jam, flickr

Photo credit: hannah honey & jam, flickr

This week kicks off the unofficial start to those lazy, hazy days of summer.

So what better way to ring in the season than with a hearty helping of this cool, creamy guacamole recipe at your Memorial Day get-together?

Not only is this an elegant appetizer that can be whipped up in a matter of minutes, but it’s also super healthy!

Just half an avocado contains seven grams of fiber, plus a healthy dose of monounsaturated fats (MUFA) that help lower your LDL (bad) cholesterol levels and maintain the HDL (good) ones.

Scoop it up with veggies, use instead of mayo on sandwiches or (my personal preference) pair with baked chips and frosty margaritas for a heart-healthy happy hour.

guacamole

Cool & Creamy Guacamole

Ingredients:

  • 2 Haas avocados, halved, seeded, peeled and diced
  • 1 tsp lime juice
  • 1/2 tsp kosher salt
  • 1/2 medium red onion, diced
  • 1/2 jalapeno pepper, seeded and minced
  • 2 Roma tomatoes, seeded and diced
  • 2 tbsp of your favorite salsa
  • 1/4 cup cilantro, roughly chopped
  • 1 clove garlic, minced finely

Directions:

  1. In large bowl, mix avocados and lime juice. Add salt, and mash with a large fork
  2. Gently fold in onion, jalapeno, tomatoes, salsa, cilantro and garlic until well blended
  3. Let sit at room temp for at least 30 minutes to allow flavors to develop before serving

My favorite protein-packed, one-pot chili

Let’s get one thing straight: A pot of chili shouldn’t be a dumping ground for leftovers.

The best bowls contain a range of fresh and flavorful ingredients – beyond the traditional beef and beans – for a healthy, one-dish dinner.

My favorite take on this comforting weeknight meal is power-packed and delicious with a surprising ingredient (cinnamon!) that adds just the right kick to round out the flavors.

Ingredients:

  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 1 clove garlic, minced 
  • 1 1/2 pounds lean ground beef or turkey
  • 1 can (28 ounces) diced tomatoes
  • 1 can (15 ounces) red kidney beans, rinsed and drained
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 can (15 ounces) whole corn kernels, rinsed and drained
  • 2 tablespoons chili powder to taste
  • 1 teaspoon ground cumin
  • Pinch cinnamon
  • Salt and pepper, to taste
  • 1/2 cup Greek yogurt
  • 1/2 cup shredded Cheddar cheese
  • Diced green onions (optional)
  • Tabasco sauce (optional)
  • Pickled jalapeno slices (optional)

Directions:

  1. Add olive oil to a frying pan, and saute the onion and garlic over medium-high heat. Dump in the meat, breaking it up with a wooden spoon while cooking for 5-10 minutes, or until all the turkey turns white or beef turns brown (no longer pink). Drain excess fat from the pan, and put cooked mixture into crock-pot.
  2. Stir in the tomatoes with their juice, plus kidney beans, black beans, corn kernels, chili powder, cumin, cinnamon, salt and pepper. Cover and bring to a simmer on low, cooking for 1-2 hours (or longer if you want to prepare before work and come home to a hot meal!).
  3. Ladle into bowls, topping each serving with 1 tablespoon of Greek yogurt and 1 tablespoon of the shredded cheese. Add a few dashes of Tabasco sauce, a sprinkle of diced green onions and some pickled jalapeno slices, if desired.

Quick & easy crock-pot chicken bake

While it’s generally good to stay away from a lot of processed foods, there are some days where – for whatever reason – you just need a break from the kitchen.

In that case, it becomes a matter of choosing between the lesser of two evils (i.e. a meal with some pre-made components versus fast food).

To that, I say: “Resist the drive-through!”

Yes, there’s definitely a time and a place for In-N-Out, but this recipe is just too simple (and tasty) to pass up on a busy weeknight.

Tastes like 'Thanksgiving on a spoon!'

Tastes like ‘Thanksgiving on a spoon!’

Quick & Easy Crock-Pot Chicken Bake (serves 4)

Ingredients: 

  • 4 chicken breasts (cubed, if desired)
  • Box of stuffing mix
  • 1/2 cup Greek yogurt
  • 1 can cream of chicken soup
  • 1/4 cup Parmesan cheese
  • Salt and pepper, to taste

Directions:

  1. Season chicken and place in the bottom of the crock-pot
  2. Dump entire box of (dry) stuffing over chicken
  3. Mix Greek yogurt and cream of chicken soup in separate bowl
  4. Pour yogurt/soup mixture into crock-pot (do not mix)
  5. Sprinkle cheese on top, if desired
  6. Cook on low for 4 hours, or until chicken is cooked through

Note: I found that there’s plenty of salt in the stuffing mix and soup, so go easy on any extra salt the first time around.

Delectable dessert: Individual Chocolate Soufflé Cakes

End your meal on a lighter note with individual chocolate souffle cakes

End your meal on a lighter note with individual chocolate souffle cakes

Deliciously decadent-sounding, these soufflés are made with unsweetened cocoa for an intense flavor without the usual higher fat content from chocolate.

And since they’re conveniently sized into single servings, it’s easier to practice portion control with sweets when willpower has a tendency to go out the window.

Cooking Light’s Individual Chocolate Soufflé Cakes

Yield: 2 servings (serving size: 1 soufflé)

Ingredients:

  • Cooking spray
  • 4 1/2 tablespoons granulated sugar, divided
  • 1 tablespoon all-purpose flour
  • 1 1/2 tablespoons Dutch process cocoa
  • 2 tablespoons fat-free milk
  • 1/4 teaspoon vanilla extract
  • 1 large egg white
  • 1 teaspoon powdered sugar

Directions:

  1. Preheat oven to 350°
  2. Coat 2 (6-ounce) ramekins with cooking spray; sprinkle each with 3/4 teaspoon granulated sugar
  3. Combine 2 tablespoons granulated sugar, flour, cocoa, and milk in a small saucepan over medium heat. Cook 2 minutes, stirring until smooth. Spoon chocolate mixture into a medium bowl; cool 4 minutes. Stir in vanilla
  4. Place egg white in a medium bowl; beat with a mixer at high speed until soft peaks form. Add remaining 2 tablespoons granulated sugar, 1 teaspoon at a time, beating until stiff peaks form (do not over-beat . Gently stir 1/4 of egg white mixture into chocolate mixture; gently fold in remaining egg white mixture
  5. Spoon mixture into prepared dishes. Sharply tap dishes 2 or 3 times to level. Place dishes on a baking sheet; bake at 350° for 15 minutes or until puffy and set
  6. Sprinkle each soufflé with 1/2 teaspoon powdered sugar. Serve immediately

Nutritional Information:

  • Calories: 152 (4% from fat)
  • Fat: 0.6g (sat 0.3g, mono 0.2g, poly 0.0g)
  • Protein: 3.5g
  • Carbohydrate: 35.3g
  • Fiber: 1.4g
  • Cholesterol: 0.31mg
  • Iron: 0.8mg
  • Sodium: 35mg
  • Calcium: 26mg

Source: Marcia Whyte Smart, Cooking Light, April 2007

Healthy eats: Two-ingredient “Skinny” Ranch Dip

creamy-ranch-dip_lifesambrosiadotcom

Dress up your veggies with this simple ranch dip recipe.
Photo credit: Lifesambrosia.com

We could all stand to eat more veggies – but let’s face it, sometimes naked plant parts just aren’t gonna hit the spot.

So next time you’re struck with a mid-day snack attack, try this protein-packed ranch dip redux, which contains only about 10 calories per tablespoon:

“Skinny” Ranch Dip

  • 2 cups non-fat Greek yogurt
  • 1 package ranch dip mix

Stir…and enjoy those cruciferous crudites!

Get Your Fix: Zola’s “Fruits of the World”

Check out our latest and greatest healthy living obsessions!  Zola

If you read up on the 10 hot nutrition trends for spring, you know that coconut water is making a comeback (has it ever left?), thanks to its loyal following of fitness junkies and athletes who use it as a high-potassium replacement for sugary sports drinks.

But while I love to use the slightly-sour liquid in place of water or juice in smoothies, I’ve never really been a fan of sucking it down straight from the bottle – until now.

At the suggestion of my friend, Fit Approach co-founder Jamie Walker, I tried Zola’s version and found it is indeed all it’s “cracked” up to be (plus, as an ultra-marathoner, boot-camp instructor and yogi, I’m pretty sure Jamie knows a little something about hydration).

Not only does it contain five essential electrolytes – potassium, sodium, calcium, phosphorus and magnesium – but unlike a lot of stuff that’s that good for you, it also actually tastes great.

How? Founder and intrepid traveler Chris Cuvelier has been trekking around the globe for more than a decade in search of the world’s best sources for the tastiest and most nutritious exotic fruits – which just happen to be Thai coconuts and Brazilian Açaí, by the way (the company also offers a yummy line of antioxidant-packed Açaí juices, too).

I guess you could say the, well, “fruits” of his labor turned out to be some pretty darn delicious and refreshing ways to replenish, re-hydrate and recover.

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

Advice for avoiding a spring break diet disaster

A vacation doesn't have to derail your healthy eating habits. Photo credit: Brobible.com

A vacation doesn’t have to derail healthy eating habits.
Photo credit: Brobible.com

It’s Spring Break season, and with so many folks hitting the beach, there’s no better time for some smart vacation eating tips from celebrity nutritionist and dietitian Lisa DeFazio.

Sure, you can hit the gym and watch what you eat before vacation, but when your flight is delayed or you’re faced with an all-you-can-eat (and drink) option at the hotel, temptation sets in. Here, Lisa tells us how to stay on track during that next trip without wasting your pre-vacation hard work.

Kinetic Fix: Lisa, I’m good all year ’round; won’t watching what I eat on vacation take all the fun out of my trip?

Lisa DeFazio: No! It’s not about watching what you eat the entire vacation, it is about choosing when to splurge and balancing daily food choices to help you look and feel your best! You also do not want to overeat every day consuming high fat, high sugar foods, as you will have less energy to enjoy the trip, not to mention you may not feel like wearing your bikini after a high fat high sodium meal!

KF: Ok, so say I’ve got an unexpected flight delay and will be stuck eating a meal the airport; what do I do?

LD: Many airports have better choices now, like sandwiches with fruit or a grilled chicken salad, but it’s always a good idea to pack some snacks in your carry-on to be sure you don’t end up with a slice of pizza and an ice cream cone during your flight delay. I recommend Special K Popcorn Chips [DeFazio has partnered with the brand to offer guilt-free snacking options] — with 120 calories per serving of 28 chips, this guilt-free snack is perfect to munch on at the gate.

KF: What’s the best approach if I’m on a cruise with that infamous all-you-can-eat buffet?

LD: First, look over the entire buffet to see what your choices are. Fill half your plate with salad, vegetables and fruit, choose lean grilled or baked chicken or fish, and rice pilaf or baked potato. Choose one splurge dish like mac and cheese or creamed spinach. Share dessert and drink water or diet soda.

KF: Easy enough. But what about the opposite – on a road trip – how can I eat healthy amid gas stations, convenience stores and diners?

LD: My gas station top picks are pretzels, yogurt, protein bars, vitamin water and nuts. At diners it’s a good idea to choose a turkey sandwich, grilled chicken sandwich, turkey burger or veggie burger and ask for fruit instead of fries.

KF: And if I’m on a budget, can I still eat out and stay healthy without breaking the bank?

LD: Go online and search for coupons at your favorite restaurants, research restaurants near you that offer better choices and compare prices. It is easier now with menus, calories and prices all online! You may be surprised that many healthier restaurants are not as expensive as you think!

KF: But if I do happen to indulge (or imbibe!) a bit more than usual, can I minimize the damage?

LD: Yes, many people have one splurge meal or day per week but just be sure you get back on track the next day. On the days before and after a splurge load up on fruits, veggies and protein, include high fiber carbs like sweet potatoes or brown rice, drink plenty of water and exercise!

KF: Finally, any quick tips on how to ease back in to healthier habits when I get home?

When you get home go to the supermarket and stock your fridge with fruits, vegetables, yogurt, lean protein and better-for-you foods! Stock the pantry with smart snacks like Special K Popcorn Chips, which pair nicely with protein-packed hummus or zesty salsa. Walking and drinking plenty of water will get you back into your routine. Take it slow, and do what you can!

10 hot nutrition trends for spring

strrawberry-stand_large_eatrightdotorg

Spring is a great time to kick-start healthy eating habits.
Photo credit: EatRight.org

We wrote previously about tips for spring cleaning your workout routine, but that’s only half the equation for healthy living; feeling (and looking!) good requires a balanced diet in addition to regularly moving your body.

So for some ‘food for thought,’ below are 10 of the most buzz-worthy nutrition trends for spring, care of the folks at Western Athletic Clubs.

1. The Paleo Diet means eating only what people did in Paleolithic times, including a whole-food diet of fruits and vegetables, animal proteins, nuts and seeds – but no processed foods, dairy or gluten

2. Hunting/Foraging is for those who want to know exactly where their food comes from (the farm, soil, etc.) and can take the form of gardening, preserving, hunting and more

3. Acidic/Alkaline nutrition opts for a less acidic diet by maintaining a neutral pH level of 7.4. This is achieved by increasing vegetable intake and decreasing processed sugars

4. Coconut Oil is a saturated fat with properties, such lauric acids, that aid in digestion and in the protection of the body against fungus and bacterial infections

5. Coconut Water is unlike coconut milk or oil in that it has no fat, few calories and is very high in potassium. Many athletes use it as a replacement for sugary sports drinks

6. A Low Inflammatory Diet eliminates certain foods that can cause inflammation of the body, affect weight, joint pain, hormones, digestion and autoimmune issues

7. The Grass-fed Beef movement means eating meat from cows that are 100 percent grass fed (no corn) because it is lower in total fat and has a high Omega-3 profile

8. Eating right for Your Digestion can help people with Irritable Bowel Syndrome (IBS), for example, by decreasing sugar to limit bacterial overgrowth in the small intestine

9. A Low Fructose diet is popular with people combating weight gain, diabetes and inflammation because it eliminates high fructose corn syrup and similar processed foods

10. Finally, Gluten-Free diets eliminate gluten that’s found in wheat, barley and rye for individuals with allergies to it, as well as people who are experiencing related inflammation, poor digestion and weight gain

The lighter side of spring meals: Popovers

At around 100 calories each, popovers are a great alternative to heavy biscuits in spring meals

At around 100 calories each, popovers are a great alternative to heavy biscuits in spring meals.
Photo credit: Sunset Magazine

Ditch heavy biscuits in favor of delightfully fluffy puffs this spring; you’ll not only save calories, but also impress holiday guests with this simple – yet elegant – recipe.

Not yet a popover pro? Here are a few tips for foolproof poufs, thanks to Sunset magazine:

  • Beat the batter just until smooth; over-beating can break up the egg’s protein structure
  • To allow for expansion, pour batter into every other cup if your muffin tins have less than one inch between cups
  • Fill cups 3/4 to almost full, so batter can pop up over the edges
  • Puncture popovers once they have puffed and the shell has set to release the steam before returning them to the oven to firm up
  • Oven temperature is critical – hot enough to allow puffs to expand quickly, but not so hot that they set before ballooning

Popovers (Serves 6)

Ingredients:

  • 1 cup fat-free milk
  • 1 cup all-purpose flour
  • 1/4 teaspoon salt
  • 4 egg whites

Directions:

  1. Preheat the oven to 425 F
  2. Generously coat six large metal or glass muffin molds with cooking spray before heating them in the oven for two minutes
  3. In a large bowl, add the milk, flour, salt and egg whites; using an electric mixer, beat until smooth
  4. Fill the heated muffin molds 2/3 full, and bake in the top part of the oven until golden brown and puffy, about 30 minutes
  5. Serve immediately

Note: Popovers pair well with both savory and sweet fillings: For a breakfast treat, split them open and spoon in scrambled eggs; top with cheese and salsa. And for a decadent dessert, slit popover tops open and fill with a scoop of  low-fat ice cream; top with fresh fruit.

Damage:

Serving size: 1 popover

  • Calories 101
  • Cholesterol 1 mg
  • Protein 6 g
  • Sodium 152 mg
  • Carbohydrate 18 g
  • Fiber 0.5 g
  • Total fat trace
  • Potassium 98 mg
  • Saturated fat trace
  • Calcium 42 mg
  • Monounsaturated fat trace

For more nutritious takes on traditional recipes, go to the Mayo Clinic’s website here.

5 tips for building a healthier Easter basket

Easter eggs // Ostereier

Easter eggs // Ostereier (Photo credit: Wikipedia)

While Halloween still reigns supreme in candy consumption, Easter ranks as the second most sugar-laden occasion of the year for Americans.

According to the National Retail Foundation, nine in 10 (90.5%) of us will stock up on candy for the holiday, spending an average of $20.66 on jelly beans, chocolate and more.

The folks at DegreeSearch even created this interesting infographic, which doesn’t sugarcoat our less-than-healthy habits during this pastel-themed holiday.

Check out these startling stats:

  • Americans buy more than 120 million pounds of candy for Easter (enough to max out 4,615 dump trucks!)
  • 16 BILLION jelly beans are made for Easter every year
  • More than four million peeps marshmallow chicks and bunnies are made per day for Easter
  • Chocolate bunnies are one of the most popular chocolates made, with 90 million made just for Easter every year
  • 76 percent of Americans believe chocolate bunnies should be eaten ears first

If you’re indulging but still trying to keep weight management in mind, consider making a few small changes to keep your family from going into sugar shock this year:

  1. Forgo some sweets in favor of other treats, such as toys, books or small tech accessories
  2. Refrain from buying in bulk; it’ll save you from breaking into your favorites and skimming off the top
  3. Feed kids breakfast before breaking out baskets or hitting the local Easter egg hunt (that goes for parents, too)
  4. Partition booty from the Bunny into three piles immediately: Enjoy now, freeze for later, give away
  5. Finally, forget deprivation; DO partake in moderation, whether it’s a big-eared bunny, puffy peeps or those seriously addictive Cadbury Mini Eggs (my personal favorite!)