Mitzi Dulan – America's Nutrition Expert


Skinny Pear Limonade (Skinny Lemonade Cocktail)
6 Tips for Packing Your Kids Lunch
Pistachio Salad
Cucumber Refresher Mocktail
Slow Cooker Light and Creamy Black Bean Chicken
Skinny Pear Limonade (Skinny Lemonade Cocktail)

April 4th, 2014

6 Tips for Packing Your Kids Lunch

March 27th, 2014

Pistachio Salad

March 24th, 2014

Cucumber Refresher Mocktail

March 21st, 2014

Slow Cooker Light and Creamy Black Bean Chicken

March 13th, 2014

With less than 10 days left in the LaCroix 40 Can Challenge, we are definitely in the home stretch! If you haven’t started your switch from diet or regular soda, it is not too late! Start today!

Use LaCroix as your sweetener and calorie free mixer. It is 100% natural sparkling water with a hint of natural fruit flavor. Here’s a delicious skinny cocktail recipe to help you using the bold flavor of the all new Cerise Limon Curate to create your own Pear Limonade recipe.

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Pear Limónade

  • 1 part pear vodka
  • ½ part LaCroix Cúrate Cerise Limón
  • ½ part lemonade**

Mix pear vodka and lemonade. Pour over ice in a collins glass. Top with LaCroix Cúrate Cerise Limón.  Garnish with a cherry and a lime.

**Substitute lemonade for Lemon LaCroix Sparkling Water for a lower calorie recipe.

Disclosure: I work with the folks at LaCroix. Opinions are my own.


6 Tips For Packing Your Kids LunchSchool is winding down for the year and often times it gets harder and harder to figure out what to pack for school lunches. Sodas, juice drinks, cookies, hotdogs, and chips- all common school lunch components but none healthy. Over the past years, some schools have improved the nutritional quality of their lunches but it is an area that desperately needs more attention by both schools and parents.

What’s scary is that the obesity rate of young kids to teens is significantly rising and poor lunch options aren’t making things any better. Over 1/3 of our nation’s youth are either overweight or obese. Poor food choices and a lack of physical activity are contributors to this epidemic. So, what can you do as a parent do to help prevent your child from weight control issues?

For starters, making sure that they have a healthy and adequate lunch will put them on the right track. Kids can be awfully picky when it comes to choosing and eating certain foods. In general, there is an overconsumption of high calorie drinks and high fat foods and an underconsumption of fruits, vegetables, and whole grains. If you are unsure about what your kids may be eating at school, make sure you take a peek at the school menu and consider visiting at lunchtime. You can also inquire about volunteering this year or next to serve the children to get a better understanding to see what they are actually eating.

If your kids are taking lunches from home try to limit the highly processed snacks and give them more fresh food items like fruits and vegetables. If you have healthier foods available at home to make a healthy lunch, you can send your kids to school with the reassurance that they’re getting a nutritious meal.

Follow these 6 tips for packing your kids school lunch:

1. Plan Ahead: Since you can only pack a good lunch if you have the foods available make sure to go shopping at least 1-2 times per week so you will have fresh foods on hand.
2. Get Them Involved: Take your kids grocery shopping with you and ask them to pick out their favorite fruits and vegetables. Allow them to take part in putting together lunches daily so they will get something they enjoy eating and it doesn’t end up wasted in the trash.
3. Avoid High Calorie Drinks: Avoid giving your kids high calorie sugar drinks such as sodas, juices, and energy drinks. Opt for calorie free water or organic low-fat milk.
4. The Main Thing: Sandwiches on 100% whole wheat bread rather than white (natural peanut butter and honey/banana, or natural deli meat sandwich (turkey, ham, chicken, or roast beef loaded with veggies- baby spinach, tomato, mustard) Leftovers from the night before or whole wheat tortillas with minimally processed deli meat, veggies, and low fat cream cheese.
5. Pack Some Color: Skip the highly processed snacks such as candy bars, chips, fruit snacks, muffins, and store bought cookies, cakes, and other desserts. Opt for fresh fruits and vegetables and complement them with natural peanut butter, hummus. Whole wheat crackers, edamame (soybeans), homemade trail mix with nuts, dried fruit are some healthy options. Air popped popcorn, Greek yogurt, and unsweetened applesauce can provide some additional variety.
6. Gummy Vitamins: Of course you want your kids to eat a variety of foods to get their nutrients but I also want to make my kids are getting all of the vitamins and minerals they need especially Omega 3′s and Vitamin D which is why I have my kids take SmartyPants Gummy Vitamins and use the specifically formulated Kids Gummy Vitamins which are an All-In-One Gummy Vitamin that includes Omega 3′s + Vitamin D. My kids love them which makes it so much easier for them to remember to take.

Keeping tabs on what your kids are eating at lunch is important to make sure they are eating healthy and complete meals. It will help you ensure your kids aren’t skipping the lunch line and heading straight toward the vending machine. Bottom line: aim to nurture their bodies with pure, wholesome foods as close to nature as possible.

Disclosure: I work with the folks at SmartyPants.


Here’s a salad recipe using one of my personal favorites…Pistachio Chewy Bites!

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Savory Pistachio Salad

Salad Ingredients:
1 package Setton Farms Pistachio Chewy Bites (6 pieces)
1 persian cucumber, cut into rounds
1 carrot
2-3 cups packed baby lettuce or mixed lettuce greens

Dressing Ingredients:
2 tablespoons extra virgin olive oil
3 tablespoons brown rice syrup
2 tablespoons balsamic vinegar
½ teaspoon sea salt
¼ teaspoon finely ground black pepper


Remove all Pistachio Chewy Bites from wrappers.  Chop each bar into 6 pieces. Set aside. Place salad greens in a large bowl with enough room to toss salad greens with dressing. Peel carrot into thin strips using a vegetable peeler. Add cucumber and carrot to salad greens and set aside.

For dressing, whisk olive oil, brown rice syrup, balsamic vinegar, sea salt and pepper until uniform. To assemble salad, toss greens together with dressing. Top with chopped Pistachio Chewy Bites.

Visit the Pistachio Chewy Bites Facebook, Pinterest, Instagram and Twitter pages for additional recipes, exercise tips, giveaways, inspiration, and more!

Disclosure: I work with the folks at Setton Farms.

Recipe reprinted with permission from the folks at Spork Foods.


Have you joined in on the LaCroix 40 Can Challenge yet? If not, start today! Get off the diet and regular sodas with a refreshing and delicious mocktail that is virtually calorie-free! This is just one of many options for using LaCroix. LaCroix Sparkling water is 100% natural and contains NO artificial sweeteners, zero calories and is also sodium-free.
Cucumber Refresher Mocktail

3 cucumber slices
3 mint leaves
6 oz. Pure LaCroix Sparkling Water
½ lime (squeeze for juice)

Muddle cucumber and mint with lime juice in a rocks glass.  Add ice and top with Pure LaCroix Sparkling Water.

Disclosure: I work with the folks at LaCroix. Opinions are my own.


Lately, I have really been into trying out new slow cooker recipes since I’m often driving my daughters to volleyball practices at night and want dinner ready when we get home. I found this recipe on Pinterest a few weeks ago, made a few changes and absolutely loved it. Super simple, delicious, and affordable.

I have made a few modifications each time based on the ingredients I have on-hand while also making some simple swaps to make it healthier. The good news about this recipe is that it includes many items that you already have in your pantry, refrigerator and/or freezer. The recipe is also very affordable as I bought all of my ingredients at Walmart.

Light and Creamy ChickenSlow Cooker Light & Creamy Black Bean Chicken

1 lb boneless skinless chicken breast
1 cup Great Value low-sodium chicken broth
1 1/2 cups Great Value salsa
1- 15 oz can Great Value black beans
1 1/2 cups Great Value frozen corn
1 packet low sodium taco seasoning
1/2 cup Great Value Fiesta Blend Cheese
1/3 cup Great Value light sour cream

Spray your slow cooker with a non-stick spray and place the chicken in the bottom. Add the broth, salsa, black beans, corn, and taco seasoning. Stir together. Cover and cook on low for about 6-7 hours or on high for 3-4 hours or until the chicken is thoroughly cooked. Then, remove the chicken, allow to cool and pull apart into smaller bite-sized pieces. Add back to the mixture and then add the cheese and light sour cream to the mixture and stir until thoroughly melted.

Serve with brown rice or quinoa.


Join The LaCroix 40 Can Challenge TODAY!!

March 12, 2014

It’s time for you to STOP drinking diet sodas, regular sodas, and other low-nutrition, calorie packed drinks once and for all. Instead of drinking these, it’s time for you to take the LaCroix Challenge by swapping out your usual diet or sugary beverage for a can of LaCroix. You CAN do...

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Skinny Prosecco Recipe for Your Oscar Watching Party!

February 25, 2014

It’s time for the Oscars and that means awards-watching parties for many! For your party this year don’t think you have to derail your diet to have fun. My favorite way to create “skinny” drinks is to use LaCroix Sparkling water as my mixer. LaCroix is calorie, sweetener, and...

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Super Simple Quinoa Salad

February 12, 2014

I’m always experimenting with quinoa and here’s one that I think you will love as much as I do! The best part is how simple it is to prepare and with the clean ingredients you can feel good about eating it since it’s healthy! Super Simple Quinoa Salad Simple ingredients for the salad.   Quinoa...

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9 Aphrodisiac Foods To Eat On Valentines Day

February 11, 2014

Want to fire up your sex life by eating foods that can help get you in the mood on the sexiest day of the year? Check out my list of 9 foods that can get the blood flowing and the sperm swimming. 1. Chocolate: Probably the #1 food linked to love and sensuality, just the aroma is enough to boost sexual...

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Black Bean and Corn Salsa

January 23, 2014

I wanted to develop a super simple salsa recipe that could be enjoyed during your Big Game Party or anytime you wanted to make an easily affordable salsa that is both healthy and delicious. This recipe can also be eaten as a black bean and corn salad. I love to eat it with black bean chips or alone....

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