Foodie Friday: Dates

While certainly not the most attractive fruit, dates might just be the energy-boosting fruit that you’re missing out on!  Date palms are among the oldest cultivated trees, having been grown in North America for at least 8,000 years.  Classified according to their moisture content  (soft, semisoft, dry), most varieties found in North America are semisoft (fresh) and dry.  They are rich in nutrients and minerals, and make a great snack or addition to meals.  I first became more interested in them after getting hooked on LARABARS, a favorite energy bar of mine that are date-based – try these if you’re brand-new to dates!

Dates are a good source of fiber, potassium, iron, niacin and vitamin B6, and low in cholesterol and fat, with only 24 calories per date!  One serving of dates (5-6) provides 3 grams of dietary fiber, helping you satisfy your sweet cravings for under 150 calories!  Dates are also known for being a great natural source of potassium – three times that of bananas.   Potassium and sodium work together in the body to regulate water levels and heart function, so a good balance of these in your diet can help to keep your body systems in tip-top shape.  The sucrose, fructose and glucose in dates also help to contribute to its instant energy available from these tiny gems – perfect for workout fuel or just a filling snack!

Adding Dates to Your Diet:

• Select dates that are even in color and fleshy – avoid the dry, shriveled looking ones
• Did you know?  5-6 dates or a ¼ cup of chopped dates is one serving of fruit
• Grab a small handful of dates as some pre-workout fuel before heading to the gym, or dice some on top of your morning Greek yogurt
• Toss some chopped dates in your next baking adventure – add them to cookies, tarts, breads, or the classic date square!
• Try stuffing the dates (after removing the seed) with almonds or goat cheese for a new appetizer when entertaining

Mitzi’s Honey-Cherry Energy Bars

Serves 6

Ingredients:

1 cup whole raw almonds

½ cup honey

½ cup dried cherries

3 tablespoons coconut

6 dates (pitted)

Directions:

In a high-powered blender, blend honey, cherries, coconut, almonds, and dates. Blend on high and stir as needed. Spray a 8 x 8 baking dish with non-stick cooking spray. Put your mixture in the baking dish and flatten out bars with a piece of plastic wrap on top to prevent sticking. Refrigerate for 2 hours.

Have you tried dates?  What is your favorite way to enjoy them?

Assistance provided by Megan Skinner

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Annual camping trips are, were, and always will be favorite summer gatherings for many of us. This year, I have decided to kick it up a notch by incorporating healthy eating habits even in the middle of a state park! Just because you’re not at home whipping together healthy meals doesn’t mean you can’t do just that while camping. Here is an exclusive list of a few of my favorite things to eat while camping!

1. Kale chips. Ever since I discovered kale chips I can’t seem to get enough of them (even got my family obsessed!). Just drizzle kale with olive oil and sea salt and bake in the oven at 350-375 degrees for about 10-15 minutes and you’ve got yourself a potato chip alternative!
2. PB & honey sandwiches on whole grain bread. Aim for all natural peanut butter to avoid preservatives and whole grain bread with at least 3 grams of fiber per slice. Choose 100% pure honey as a natural sweetener for your deliciously simple sandwich!
3. Energy bars. These are great, healthy and convenient snacks while hiking. There are also some amazing flavors out there that are worth trying. Two of my favorite bars include Lara Bars (most variety of flavors found at Whole Foods) and Clif-C Bars.
4. Baked beans. Not only are they a great protein source but they are also packed with fiber! Remember, for meals and snacks make sure you have both a protein and carbohydrate source!
5. Dark Chocolate S’mores. Who doesn’t love s’mores? This year, buy dark chocolate bars as well for that extra antioxidant boost to protect your body from free radicals even while camping!

Do you have any healthy camping ideas you’d like to share? What’s your favorite camping food? Do share!

Research assistance provided by Monica Lobo, RD.

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It’s almost the big day! You have completed most of the items on your to-do list and you can’t wait to spend the rest of your life with your . Guest list? Check. Invitations mailed? Check. Reached goal weight for wedding? Almost, 10 pounds more to go. So how to get rid of those difficult to lose 5 to 10 pounds? Here are 5 tips!

One thing to keep in mind though is not to resort to using drastic measures like fad diets or taking pills for quick weight loss. Not only is this unhealthy, but it may also set a future of yo-yo dieting for you instead of bringing healthy lasting weight loss.

Tips:

1. Practice Portion Control: Portion control is not only eating a healthy balance of amounts of food, but also different kinds of nutritious foods. Remember that vegetables should fill half of our plate, carbohydrates should fill a quarter of the plate and meat should fill the remaining quarter of the plate. You can also eat 5 smaller meals throughout the day instead of 3 big ones.
2. Eat more fruits and vegetables. Vegetables can keep you from overeating by giving you a sense of fullness sooner. So have a big salad before lunch or dinner! Of course, the salads should consist of different types of veggies. Remember to eat different colors of fruits and vegetables.
3. Clean your pantry and fridge of junk food!: This will take away some of the temptations. Throw out anything that is unhealthy such as big bags of potato chips, candies, etc. As a substitute, fill up your fridge and pantry with healthier options – Greek yogurt, fruits (ex: berries), vegetables. In addition if we divide our snacks up into small individual baggies before eating them, we can minimize how much we snack – thus minimizing our caloric intake.
4. Drink water instead of sweetened beverages. Sweetened beverages contain added sugar and calories. Water doesn’t.
5. Make changes to your exercise plan: if you’ve been jogging at the same pace for the same amount of time every three days, your body is going to reach a plateau – that is, your body is going to get used to this and stop losing weight. So if you want to lose those last 5 to 10 pounds before your wedding, you can make small changes like

-Increasing the intensity (speed) of your exercise OR
-Exercise for a longer duration of time OR
-Exercise different groups of your muscles by doing different exercises like biking or swimming
-If all you’re doing now is decreasing your caloric intake without exercise added, then one way to lose those last 5 to 10 pounds is to EXERCISE

Congratulations!! Have a fabulous wedding!

Assistance provided by Rachel Yam

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With summer underway, I’m sure your BBQ is getting as much use as mine is with grilled meats, fish and veggies always making appearances at the dinner table.  One of my favorite dishes to bring to a BBQ or dinner party during the summer is a fresh salsa – they’re fast, tasty, and extremely versatile!  Plus, making them from scratch with fresh summer produce means you’re getting more of your fruits and vegetables servings, and as a bonus, salsas usually tend to be kid-friendly if you nix any added spiciness from jalapeno peppers.  I love these salsas because they can be added to grilled chicken, pork, or beef, served atop grilled fish, or even incorporated as an appetizer with crackers.  Enjoy!

Recipes:

Simply mix all ingredients in a bowl, let sit for a while (30 min to 1 hour) to let the flavors come together, and then serve!

Avocado-Mango    

• 1 ripe Haas avocado, diced
• 1 ripe mango, diced
• 1 red bell pepper, diced
• ¼ red onion, diced
• 1 clove garlic, finely diced
• 1 tbsp jalapeno pepper, finely diced (optional)
• 1 tbsp lime juice
• 1 tbsp olive oil
• 1 tbsp flat-leaf parsley, finely chopped
• salt and pepper, to taste

Tip: This salsa pairs quite nicely with grilled chicken or pork!

Pineapple-Tomato

• 3 medium tomatoes, seeded and diced
• ½ red onion, diced
• 1 red bell pepper, diced
• ½ cup pineapple, diced
• 2 tbsp lemon or lime juice
• 2 tbsp cilantro, finely chopped
• salt and pepper, to taste

Tip: Try serving this salsa with whole-grain crackers for a fun and fruity appetizer!

Watermelon-Mint  

• 2 cups watermelon, seeded and diced
• 1 cucumber, diced (peel if desired)
• ¼ red onion, diced
• 1 tbsp lime juice
• 2 tbsp flat leaf parsley, finely chopped
• 1 tbsp fresh mint, finely chopped
• salt and pepper, to taste

Tip: Add some diced feta cheese to this one for a different flavor, or swap out the watermelon for fresh cantaloupe!

Cucumber-Mango

• 1 ripe mango, diced
• ½ red onion, diced
• 1 cucumber, diced (peel if desired)
• ½ jalapeno pepper, finely diced (optional)
• 2 tbsp lime juice
• 1 tbsp cilantro, finely chopped
• salt and pepper, to taste

Tip: These flavors work nicely with fish; try with grilled scallops, salmon or tilapia!

Corn-Tomato-Avocado  

• 5-6 roma or plum tomatoes, seeded and diced
• 1 ripe Haas avocado, diced
• 1 cup of corn (fresh or canned & rinsed is fine)
• ½ red onion, diced
• ½ jalapeno pepper, finely diced (optional)
• 2 tbsp lime juice
• 1 tsp olive oil
• 1 tbsp cilantro, finely chopped
• salt and pepper to taste

Tip: Make this salsa into a meal by adding black beans and serving over spinach salad or quinoa!

What’s your favorite dish to bring to summer get-togethers?  Let me know if you try any of the recipes above!

Assistance provided by Megan Skinner

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It’s happened to the best of us at one time or another.  You decide to start a diet, or just to start eating healthier and being more active, and thoughts soon drift to how much you’re going to miss enjoying dessert after meals.  Not to worry – you don’t have to give it up!  It is absolutely possible to include desserts as part of a healthy lifestyle.

• Make the simple switches.  Traditional desserts have a lot of extra calories, fat and sugar added to them, but making a few simple substitutions can reduce these by quite a bit.   Try mashed bananas instead of oil, or whole-wheat flour instead of white flour.  Even Greek yogurt or canned pumpkin can be added to most dessert recipes!
• Find a way to include fruit.  Whether it’s apple slices baked with cinnamon atop frozen yogurt, roasted bananas with chopped nuts, or simply strawberries dipped in dark chocolate, fruit can always be part of a great dessert!  Make the focus on the fruit in the dessert, and you’ll end up eating less of the other high-calorie parts.

• Watch your portions. If you’re still stuck on your favorite desserts and refuse to give them up or make any recipe changes, you can still include them in your healthy diet.  The key is just to keep an eye on your portion sizes so that you don’t load up on too many calories at the end of your meal.  You can split restaurant desserts with family or friends, or even take half of it home to enjoy the next day!
• Swap milk chocolate for dark chocolate.  Let’s face it, we all love a nice chocolate dessert every now and again.  Why not make it the kind of chocolate known to have health benefits?  Dark chocolate is known to have antioxidant properties similar to that of red wine, while milk, white and other kinds of chocolate do not share this benefit.  As with all decadent treats, this doesn’t mean you can eat as much as you want – try to keep it in moderation – but if you’re going to eat chocolate, make sure it’s the dark variety!

How do you include desserts as part of your healthy lifestyles?  I’d love to hear your tips – leave me a comment below and fill me in!

Assistance provided by Megan Skinner

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It’s summertime, and in my family, a fun weekend jaunt might include a lazy day of berry picking (and eating!). This juicy member of the berry family and the rose family is a tart pick that is especially abundant from the months of June through October.

Fun Facts about the “Other” Berry

• Not your average berry. Raspberries are packed with antioxidants. Studies have shown that their antioxidant levels may be as much as 10 times those of strawberries!
• Color your plate. Not just red, these little fruits can even come in shades such as purple and yellow!
• Nutritional benefits. Raspberries are plentiful in potassium, Vitamin A, and Vitamin C.
• Nutritional plus. They are actually a wonderful source of dietary fiber. Half a pound of raspberries contains about 20 grams of fiber.
• Low cals. According to the USDA, a cup of raspberries contains about 60 calories.
• Freeze away. Raspberries can be frozen without losing a lot of their nutritional content, although their Vitamin C levels may be halved.
• Delicious cure. Raspberries are believed to alleviate many common annoying ailments such as inflammation, allergies, pain, and failing eyesight.

Assistance provided by Pam Majumdar

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Not everyone gets excited about a big bowl of carrots or a fresh spinach salad. However, these super foods a packed with vitamins, minerals, and phytochemicals (nutrients that have additional health benefits beyond the required body function). In addition, vegetables are low calorie and full of fiber to keep your stomach full and your digestive tract moving. To help you fit a few more servings of vegetables into your daily routine, try out some of these tips.

• Put spinach on your sandwich at lunch, you will get a satisfying crunch and it’s full of nutrients!
• I love dipping carrots in honey mustard… don’t say it sounds disgusting until you try it. Absolutely delicious!
• Celery with peanut butter (or any nut butter) is a great snack to silence the mid afternoon tummy rumbles.
• Instead of mashed potatoes, try creamed cauliflower. Same white color and similar texture, but the cauliflower is lower in calorie and higher in nutrients and fiber.
• Add shredded carrots to your tomato pasta sauce; carrots actually at a subtle sweetness to the sauce.
• Instead of beef fajitas, make them vegetarian (bell peppers, onions, etc). For protein, add some lentils.
• Swap the crunch of sour cream and onion potato chips with the crunch of sliced cucumber and hummus.

After some time, you will find yourself desiring vegetables because they make you feel so good! One extra piece of advice to remember: fruits and vegetables are important to the diet but so are the other food categories. Fat, carbohydrates, and protein are essential for body function. Be sure you are reaching your dietary requirements for each of the categories for optimal health, energy, and well being.

What are some ways you like to enjoy vegetables?

Research assistance by Kaylee O’Connell

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If you’re trying to lose weight, your diet is a vital in aiding you in your weight loss goals. But when critiquing your own eating habits keep in mind not all foods are created equal, and some are best to stay away from when trying to drop those pounds. Here are a few to keep in mind.

1. SWEET & SALTY SNACKS—POPCORN, CHIPS, AND ICE CREAM

They may be tasty, but you can be almost certain they are high in calories too! The problem with foods like these is that it’s far too easy to eat too much. When’s the last time you opened a bag of chips and only had a single handful? Chances are before you put them away you became a victim to a second or third helping. The best thing to do is stay away from these foods completely.

2. SODAS

Regular sodas are high in sugar, and that means they’re high in calories too. Most people tend to focus on the foods they are consuming when trying to lose weight and don’t even acknowledge the “liquid calories” that can contribute a significant amount of calories and slow down potential weight loss. For those who consume soda on a daily basis, sometimes cutting it out is all that is needed to achieve weight loss goals.

3. FRUIT JUICES

Fruit juices fall into the same category as sodas: high-sugar and high-calorie. I know what you’re thinking, “but fruit juice is a much healthier choice than soda” and while it may be a better choice it is still a high-calorie drink that many people don’t realize can contribute to a large increase in total calories. So if you can’t avoid it, think moderation. Only four ounces of fruit juice is considered a serving, so measure it out and try to stick to that amount. If possible, go for the real fruit instead of the fruit juice and you can enjoy other benefits like fiber that you would be missing out on with the juice alone.

4. ALCOHOL

Again, most people don’t realize that many times it’s the “liquid calories” that can really contribute to weight gain and alcohol is no different. If you’re like to have a drink or two after work go for a light beer instead or find an alternative that helps you relax after a hard day’s work—like a brisk walk or a good workout routine. This would not only allow you to get those same stress-relieving results but can also help you reach your weight loss goals quicker.

Research assistance provided by Robert Masterson.

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With today’s busy lifestyle and hectic work hours, every minute counts. We all seem to be trying to do more in less time. One way many people try to optimize their time is to eat lunch at their desk during their break. While this may not be the ideal place for a meal there are some ways to make it a little more appetizing, healthy, and most importantly, enjoyable.

It’s All in the Preparation
First off, don’t go down the hall to the vending machine for lunch. These foods tend to be high in sugar, salt, or fat, if not all three. Instead, take the time to prepare your lunch for the coming day the night before. You’ll save yourself some money and be giving yourself the opportunity to make a healthier choice instead of falling victim to only what the vending machine has to offer. A win-win.

Take Your Time
Now that you have a lunch already prepared and ready to eat, take the full allotted time for your break to eat it. Don’t scarf it all down in 5 minutes. It typically takes about 20 minutes for your body to feel satiety, so if you eat faster than this it could lead to overeating and consumption of unneeded calories and ultimately, weight gain.

Eat Fresh
Great office foods should be portable and packed full of nutrition. Some foods that fit these categories include sandwiches, salads, yogurt, cheese, and fruits. Be sure to keep utensils in the office as well to make the office lunch experience hassle-free.

Are You an Office Eater?
Got any great office meals or recipes you’d like to share? Feel free to post them for others to enjoy. I’d love to hear them!

Research assistance provided by Rob Masterson.

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Looking for a way to “spice” up your cooking this summer? The best way to make fresh, summer cooking even more delicious is to use herbs grown in your own garden. If you’re not a gardener, no need to be intimidated; growing herbs is surprisingly simply. Follow these simple steps to get your herb garden growing!

1. Choose your favorite herb seeds. It may be best to choose herbs from the same species because they have similar growing needs. For example, lavender, rosemary, dill, and oregano all need bright light, good drainage, and moderate temperatures. You can do some research on-line to find out which herbs are in the same species.
2. Choose a pot with good drainage and fill with regular potting soil.
3. Plant your herb seeds following the directions on package. Individual varieties of herbs may need more space or be planted deeper in the soil.
4. Place pot in an area that will receive at least 6 hours of sunlight daily (or according to the directions on the seed package)
5. Herbs need only light watering. Mist with a spray bottle every other day.

Need help choosing which herbs to plant? Here is a list of some popular herbs and uses.

• Basil: The sweetness with subtle spiciness is known best for playing a star role in many Mediterranean dishes. Its flavor is paired well with garlic and often used pesto.
• Chives: A relative of the onion, chives bring the same flavor without the harsh bit of the onion. Because the flavor is mostly lost in drying, fresh chives are ideal for raw consumption.
• Cilantro: This is very popular in Mexican cooking but is also part of some Asian dishes. Cilantro has a slightly peppery taste and is paired well with spicy peppers used in Mexican cooking.
• Dill Weed: The licorice flavor is typically used in pickling but is also popular for dips, soups, or over vegetables. Dried dill will keep for a few months if stored in a dry, dark place; the seeds will keep almost forever!
• Oregano: This spice is common in many types of cuisine: Mexican, Italian, Greek, and Spanish. Oregano is actually a member of the mint family and works well in soups, on vegetables, or to season meat.
• Parsley: As one of the most versatile herbs, parsley has a mild and un-dominating (but complementary) flavor. It combines well with almost any herb and is often added to plated dishes for ornamentation.

What are some of your favorite herbs? What herb combinations do you like to use in your summer cooking?

Research Assistance by Kaylee O’Connell

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