Beets are becoming increasingly popular as gourmet chefs & top restaurants incorporate them into menus for their earthy sweetness, beautiful colors, and high nutrient content.  Though beets have the highest sugar content of any vegetable, they are low in calories, high in fiber and rich in folic acid, magnesium and potassium.  Their greens are incredibly nutritious as well, containing double the potassium, folic acid, calcium and iron as compared to the root.

1. Antioxidant Benefits – Beets are incredibly rich in antioxidants and contain an unusual mix as compared to other vegetables.  They contain a powerful combination of beta-carotene, Vitamin C, and anthocyanins, which give them their bright red color.
2. Anti-Inflammatory Benefits – Beets contain a wide range of unique phytonutrients, which have been shown to have anti-inflammatory properties.  More specifically, the phyonutrients betanin, isobetanin, and vulgaxanthin appear to inhibit COX enzymes, which are involved in triggering inflammation.
3. Support Detoxification – The betalin pigments in beets support the body’s detoxification processes.  It seems that they assist cells in expelling unwanted toxic substances.
4. Anti-Cancer Benefits – By providing abundant antioxidants and suppressing inflammation, beets may reduce one’s risk for many different cancer types.  Studies have been promising for beet’s impact on the development of colon, stomach, nerve, lung, breast, prostate and testicular cancers.
5. Fiber Benefits – Beets contain two types of dietary fiber, which may decrease one risk of colon cancer and promote cardiovascular health.

Ready to give beets a try?

Shopping tips:

When perusing your local farmers market, you may find that they offer golden, white and striped beets, in addition to the more common red variety.  They are all delicious, nutrient dense, and a great addition to diet.  Try mixing the different colors of beets for a visually stunning dish.

Select bunches of beets that are uniform in size (so that they require the same cooking time) with hearty greens attached at the top.  Use the nutrient packed greens in three to four days, and keep the beet tops refrigerated for up to a month.

Below is a simple, yet very flavorful recipe from Martha Stewart for Marinated Beet Salad.

Marinated Beet Salad

Ingredients

• 5 medium beets (about 1 pound without greens), ends trimmed, halved
• 1 clove garlic, smashed
• 1 tablespoon sherry vinegar
• 1 tablespoon olive oil
• Coarse salt and ground pepper
• 1/4 cup fresh mint, coarsely chopped
• 1/4 cup goat cheese, crumbled

Directions

Set a steamer basket in a large saucepan with a lid. Fill with enough water to come just below basket; bring to a boil. Place beets in steamer basket, cover pot, and reduce water to a gentle simmer. Steam until beets are tender, 30 to 35 minutes. When cool enough to handle, grab beets with a paper towel and slip off skins. Cut the beets into thin slices.

In a medium bowl combine sliced beets, garlic, vinegar, and oil; season with salt and pepper and toss to combine. Cover and refrigerate several hours or overnight. Remove and discard garlic. Serve beets topped with mint and goat cheese.

Assistance provided by Allison van Camp

Cleanses have been gaining popularity with countless celebrities singing their praises. Cleanses often consist of only drinking juices for days or weeks with no solid foods. There are also countless supplements marketed as cleanses with celebrity product endorsement like Kim Kardashian’s and Quik Trim.

Most people don’t realize these can be dangerous to your health and put a strain on your body. With so much conflicting information, I want to give you the skinny on cleanses.

How Cleanses Can Affect Your Body

Your Muscles on A Cleanse

Since cleanses are mostly juice, this means your body is taking in mostly sugar. Your insulin levels rise after consumption, and then can crash soon after. Your body doesn’t get all the calories it needs, and cleanses are often lacking in protein. Therefore you start to use protein stores, which means you’ll likely lose muscle mass.

Your Brain On a Cleanse

After several days on a cleanse, your brain can start to feel it. Lacking protein, your brain’s neurotransmitters have trouble working. This can lead you to feeling sad and irritable.

Your Kidneys on a Cleanse

The proteins in your muscle also start to break down, meaning chemicals start to run into the bloodstream. Your kidneys now have to work extra hard to detoxify your blood.

Your Intestines on a Cleanse

Due to lack of activity, the villi in your small interesting will start to atrophy. This may cause diarrhea, which leads to dehydration.

The Verdict

While many cleanses can initially help you lose weight since they are so low in calories, this is only temporary and may actually hurt your body. The best way to lose weight and keep it off is by eating a “clean” diet 90% of the time just as I recommend. If you eat a diet of highly processed foods, high in fat and sugar, simply taking a supplement claiming to be a cleanser or just drinking a juice concoction cleanser for a few week is not going to help.

The fact is, detox often leads to decreased muscle mass. This means that once you start eating regular foods again, you have less muscle to burn calories. Therefore, your increased intake of calories after your cleanse may turn into fat, meaning you will gain all of the weight you loss and probably more.

Mitzi’s 7-Day Jump-Start Cleanse

The Rules:

1. No alcohol, drink only water and green tea.
2. Absolutely no eating after 7:30 pm
3. No snacking; eat three meals per day.
4. Choose one of the options for breakfast, lunch, and dinner. Portion sizes might need to be adjusted based on your current weight but are based on a diet for a female who weighs about 140 pounds
5. Record your daily food intake on MyFitnessPal.com or the free MyFitnessPal iPhone app.
6. Take your weight in pounds and divide by 2 to get the minimum amount of water you should be drinking daily.
7. Eat a source of protein at every meal. Eat a minimum of 15-25 grams at breakfast and aim for at least 30 grams at lunch and dinner. Protein satisfies.
8. Take a daily high quality fish oil supplement such as Nordic Naturals Artic-D Cod Liver Oil

5 Breakfast Options (choose 2-3 and repeat throughout week)

1. 1 cup of cooked oatmeal (no packaged oatmeal). It is super quick to make in the microwave.
2. Power Cleanse Smoothie. 1 cup 1% organic milk, 1 cup frozen berries, large handful of organic baby spinach, 1 scoop grass fed protein powder, 4 baby carrots
3. ½ cup cottage cheese + 1 cup watermelon
4. 2 eggs scrambled with organic baby spinach + apple
5. ¾ cup Greek yogurt with 1 teaspoon honey + orange

5 Lunch Options (choose 3-4 and repeat throughout week)

1. 1 whole wheat sandwich thin with nitrate free ham, mustard, tomato, and 1/4 Hass avocado
2. Tuna salad: 4-6 oz tuna on 3 cups organic baby spinach with 1 sliced apple; use balsamic vinegar as dressing
3. Small whole wheat tortilla, ¾ cup black beans, ½ oz shredded cheese, light sour cream, salsa
4. 2 oz sliced buffalo mozzarella, 2 whole tomatoes sliced, balsamic vinegar, 2 teaspoons extra virgin olive oil; 1 cup melon
5. 1 whole wheat sandwich thin with 1 tablespoon natural peanut butter, 1 tablespoon honey, small sliced banana

5 Dinner Options (choose 3-4 and repeat throughout week)

1. 4-6 oz grilled salmon, 1/2 cup brown rice, 1 cup carrots
2. 4-6 oz lean ground beef, ¾ cup whole wheat spaghetti pasta with ½ cup marinara sauce; 3 cups organic baby spinach salad with cherry tomatoes and carrots and balsamic dressing
3. 2 fish tacos (see recipe), 1 small whole wheat roll, 2 cups organic baby spinach with cherry tomatoes and balsamic vinegar
4. 4-6 oz grilled chicken, ½ cup cooked wild rice, 4 asparagus spears
5. 1 cup ready to eat lentils (Trader Joe’s), with 1 oz feta cheese, 2 T fresh mint, 2 T red wine vinegar, 1 T lemon juice

Fish Tacos

Makes 5 Servings (2 tacos per serving)

Ingredients

1 tsp olive oil

1 leek, chopped

3 cloves garlic, chopped

Sea salt to taste

Freshly ground black pepper to taste

¾ cup chicken broth

2 large tomatoes, diced

2 tsp ground cumin

1 ½ lbs halibut fillets

1 fresh lime

10 corn tortillas

Directions:

1. Heat oil in a large skillet. Saute leek and garlic until soft. Add salt and pepper to taste.
2. Add chicken broth, tomatoes, and cumin to skillet. Bring to boil, reduce heat to low. Add halibut to skillet and sprinkle with lime juice. Cook halibut about 15-20 minutes. Serve inside warm corn tortillas.

*For a great sauce, mix some of the leftover fluid with light sour cream and drizzle over tacos.

Nutrition Information Per Serving, About: 401 calories, 42 g protein, 41 g carbohydrates, 8 g fat

Reprinted from: The All-Pro Diet by Tony Gonzalez with Mitzi Dulan © 2009 by Tony Gonzalez. Permission granted by Rodale, Inc., Emmaus, PA 18098.

To find many healthy and delicious recipes that could be included in your 7 Day Cleanse visit my Pinterest board. I have protein, whole grain, vegetable and fruit boards in addition to many others that include workout plans, healthy breakfast ideas, and cooking tips. The best way to use my Pinterest account to help you in meal planning is to choose one from the protein, whole grains, and vegetables. Make sure to also eat your fruit!

Reprinted with permission from 435 South Magazine.

This week, I’m so excited to be working with the National Honey Board again with their Minor League Baseball program. I will be traveling to Indy and Memphis where I will be talking about easy ways to boost energy levels whether you’re a professional athlete or a Little Leaguer.  

For a quick energy boost, if you want something fast, flavorful and appetizing, use honey as part of other nutritious foods and beverages to help boost energy levels naturally. Honey is a sweet addition that can be used in many easy-to-make afternoon snacks, whether you’re at school, work, home or at the gym. The carbohydrates in honey make it a great energy booster and this all natural sweetener contains just one ingredient: honey!

To find honey in your area checkout HoneyLocator.com.

Here are some of my favorite honey recipes that I’ve created. They are delicious, clean, and easy to make!

Honey-Cherry Energy Bars

Makes 6 bars

1 cup whole raw almonds

1⁄2 cup honey

1⁄2 cup dried tart cherries

6 dates (pitted)

3 tablespoons coconut flakes, sweetened

In a high-powered blender, blend honey, cherries, coconut, almonds and dates on high speed, stirring as needed. Spray an 8 x 8 baking dish with non-stick cooking spray. Put mixture into the baking dish and flatten with a piece of plastic wrap on top to prevent sticking. Refrigerate for 2 hours. Cut into 6 bars!

Honey Banana Smoothie

Makes 1 serving

1 cup 1% milk

1/2 frozen banana

2 teaspoons honey

1 scoop protein powder

Combine pre-measured milk and banana in blender.

Squeeze honey from bottle into blender, estimating amount (or spray measuring spoon with cooking spray and measure honey with measuring spoon). Scoop protein powder from container into blender. Blend ingredients. Pour into glass.

Honey-Nut Butter and Banana Sandwich

Makes 1 serving

1 whole wheat Sandwich Thin®

1 tablespoon honey

1 tablespoon nut butter (almond, peanut or macadamia)

1⁄2 banana, sliced

Cut roll in half. Spread honey and nut butter onto one half of roll. Layer banana on top and close sandwich with second half of roll.

Recipes courtesy of Mitzi Dulan, RD, CSSD for the National Honey Board

As a registered dietitian, boot camp coach and mom of two daughters, I get a lot of nutritional supplement questions. And with so many supplement options on the market today, it can be hard to know what the best choices are for you and your family.

One supplement I highly recommend to family, friends, clients and professional athletes is a high-quality Omega-3 fish oil supplement from Nordic Naturals, which I consider to be the best on the market.

The importance of Omega-3 intake is well established for its positive impact on heart health but new research suggests it’s also crucial for optimal brain health. What many parents don’t know is the exciting new research linking fish oil supplementation and attention deficit hyperactivity disorder (ADHD).

Essential fatty acids are among the most vital nutrients for kids, since most are deficient in them. In the United States, children eat less than 100 mg of Omega-3s per day, when many should get 500 mg per day. The Omega-3 fatty acids known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are key ingredients for optimal brain function and researchers are learning that they play a special role in behavioral disorders. These essential fatty acids influence many aspects of brain development and improve communication between brain cells.

Walnuts, flax seeds, hemp seeds and chia seeds are vegetarian sources of Omega-3s, but humans are not efficient at converting plant sources to the beneficial forms, DHA and EPA. As a result, it is better to obtain one’s Omega-3s through fatty, coldwater fish such as salmon and DHA/EPA supplements. In fact, with the mercury contamination in fish today, high quality fish oil supplementation is a great way to boost intake without increasing mercury intake.

Research has shown that many ADHD-related symptoms are reduced with essential fatty acid supplementation of DHA and EPA. While Omega-3s and Omega-6s are both important for brain chemistry, Omega-3s are found to have a more significant impact in main- taining central nervous system function and affect hormones in the brain. These essential fatty acids are essential since the human body requires them for proper growth and development. Fish oil supplementation is a safe, pure, and effective way to boost your child’s physical and mental well-being.

Here is a fish oil supplement guide for the growing bodies and minds in your family. Product suggestions are based on average, healthy children and young adults. For specific conditions, please consult your healthcare practitioner.

Infant- Birth to 2 years

A healthy mom taking adequate levels of EPA and DHA before and during pregnancy and breastfeeding is essential to making a healthy baby. A 2003 study showed that children of mothers who took cod liver oil during pregnancy and lactation had higher IQs at age 4 than children of the mothers who received a placebo.

Recommendation: International experts recommend pregnant and lactating women consume 300-600 mg of DHA per day.

Product Suggestions: For mom: Nordic Naturals Prenatal DHA, DHA, Ultimate Omega, or Arctic Cod Liver Oil. For baby: Baby’s DHA

Preschool- 2 to 5 years

Brain development is very active during this time. Language development and physical and motor skills are also developing. One 2008 study showed a positive correlation in preschoolers’ listening comprehension and vocabulary with high DHA blood levels from supplementation.

Recommendation: International experts recommend 15 mg of EPA+DHA per pound of body weight.

Product Suggestions: Nordic Naturals Ultimate Omega Junior, Children’s DHA, Artic Cod Liver Oil, or Omega 3-6-9-D Junior

Grade School- 6 to 13 years

Schoolwork and stamina for sports require optimal nutrition support during grade school. In a study of 355 children aged 6-9, fish oil was linked to an improvement in learning, memory and spelling ability. Children taking fish oil supplements had fewer sick days at school and also retained information better.

Recommendation: International expert recommendation is 15 mg EPA+DHA per pound of body weight.

Product Suggestions: Nordic Naturals Ultimate Omega Junior, Children’s DHA, Artic Cod Liver Oil, or Omega 3-6-9-D Junior

Teen- 14 to 17 years

Feeding home-cooked meals to teenagers can sometimes be challenging with all the busy schedules. The science supports fish oil for this age. Kids aged 10-16 showed a 68% reduction in violent behavior when they ate a healthy diet and took a fish oil supplement. Another group of 15-16 year old teenagers with behavior challenges took fish oil for 12 weeks prior to taking a standardized test. These students, on average, exceeded their predicted results by one grade level!

Recommendations: International expert recommendation is 500 mg of EPA+DHA with a minimum of 220 mg of each.

Product Suggestions: Ultimate Omega, Artic Cod Liver Oil

Young Adult- 18 to 21 years

The college years or work can cause stress and by this age they are ready for adult Omega-3 supplements. Several studies have demonstrated DHA supplementation lowered aggression and hostility in college students under psychological stress.

Recommendation: International expert recommendation is 500 mg EPA+DHA with a minimum of 220 mg of each.

Product Suggestions: Ultimate Omega, Artic-D Cod Liver Oil, Ultimate Omega Sport

You can buy Nordic Naturals locally at Whole Foods or buy on iHerb.com where you can typically save 10-15%.

*Product suggestions are based on average, healthy children and young adults. For specific conditions, please consult your health care practitioner.

Benefits of Fish Oil Supplementation

-Supports healthy brain function

-Promotes positive mood and well-being

-Supports focus and attention

-Supports memory and learning ability

-Protects nerve and brain cells from oxidative stress and damage

-Can be effective in treating major depression in people without anxiety

-Acts as an anti-inflammatory

-Supports eye health

-Supports heart health

-Is natural and safe for long-term use

Article written by Mitzi Dulan, RD, CSSD, and reprinted courtesy of 435 South Magazine.

Fast food restaurants provide a level of convenience that is hard for people to turn down.  In one year, on average, Americans will spend $110 billion dollars on fast food.  This convenience is one of the main reasons that the incidence of obesity in the United States has skyrocketed in the last 20 years.

Fast food meals are loaded with trans fat, saturated fat, sodium, and added sugar.  Some of them can contain over 100g of fat!  A majority of the time, almost all of the foods in restaurants have been processed in some fashion.

Below are 5 meals that have been shown to be the worst for your health:

1.       Chicken Carbonara Breadbowl Pasta (Domino’s)

• This pasta bowl contains around 1,400 calories and 56 g of fat, not to mention it packs in 2,200g of sodium.

2.     Big Breakfast with Biscuit, Hotcakes, Margarine, and Syrup (McDonald’s)

• This breakfast includes around 1,400 calories, 64.5 g of fat, and 49 g of sugar.  This meal is not an ideal way to get your body energized in the morning.

3.      Triple Whopper with Cheese Value Meal (Burger King)

• This value meal is responsible for over 2,000 calories, 104 g of fat, and 2,270 mg of sodium.

4.       Tuna Melt with Chips (Quizno’s)

• Many would think this sandwich is healthy, but it has 1,600 calories and a whopping 111 g of fat! The tuna drenched in mayonnaise is responsible for this load of fat.

5.       6-piece Chicken Strip Basket (Dairy Queen)

• DQ’s basket is loaded with nearly 1,400 calories, 57 g of fat, and 3,650 mg of sodium.  This amount of sodium is well-over the daily limit of normal consumption.

Definitely make it a point to steer away from these 5 meals when visiting a fast food establishment.  Also, look for foods that aren’t dripping in sauce and cheese.  For example, at a sub shop, ask for no mayo on your sandwich and save yourself a couple hundred calories.  If you make healthy choices when eating out at fast food restaurants, you can keep your body healthy and happy.

Assistance by Morgan Hoover

Why spend hundreds of dollars each year on skin care when you can simply eat food for healthy, glowing skin?  Foods packed with antioxidants can provide protection to skin in ways that cosmetic products cannot.  These six super foods below have been shown to protect and help nourish skin for a healthy looking complexion.   Throw a few of these antioxidant-packed foods on your plate in order to protect your skin and save yourself money.

1. Almonds. Vitamin E, which helps block sun, is prevalent in these nuts.  It is an antioxidant that helps protect skin cells from damaging UV light and prevent free radicals from forming.  Try sprinkling sliced almonds on top of your salads.

2. Carrots. This vegetable is full of vitamin A, which has been shown to decrease the development of cancer cells within the skin.  Other nutrients in carrots nourish skin, prevent dry skin, and prevent blemishes from developing.  Try to eat at least ½ a cup of carrots every day.

3. Blueberries. This powerful fruit is one of the foods with the highest amount of antioxidants.  These antioxidants prevent damage from free radicals within the body.  Blueberries are also high in vitamin C content.  Sprinkle blueberries on your oatmeal in the morning.

4. Salmon. This fish is one of the highest in omega-3 fatty acids.  These fatty acids decrease inflammatory substances released by the body and reduce clogged pores.  Try adding salmon into one of your meals once a week.

5. Green Tea. Tea is packed with antioxidants called catechins, which have shown to have anti-inflammatory and anti-cancer properties. Green tea has also been shown to neutralize the damages that may appear from excessive sun exposure.  Make it a goal to drink at least two cups of green tea per day.

6. Sweet Potatoes. This potato is full of vitamin C, which is important in the process of collagen production.  Collagen is responsible for the smoothness of skin and when levels are decreased it causes wrinkles.  Try baked sweet potato fries for a dose of this vitamin C packed food.

Remember, before going out and spending money on skin care products, toss a few of these super foods in your diet!

Assistance by Morgan Hoover

Now that spring has arrived and the weather is improving, encouraging your kids to be outside is easier than ever!  Children today are spending much more time than ever before watching TV, playing video games, playing on the computer, and are not getting enough exercise.  Dietary guidelines state the children should be taking part in at least sixty minutes of physical activity per day, most days of the week.

There are an incredible amount of benefits to physical activity such as physical development, increased self-image, learning, and social skills.  Activities for kids don’t have to include team sports or a large amount of structure.  Simply sending them outside with sidewalk chalk, jump rope, or ball can do the trick.  These eight activities below are a sure way to get your kids away from the TV and outside in the beautiful weather!

1. Go hiking at a forest preserve or park nearby.

2. Play tag or kickball at a playground or in your own backyard.

3. Go rollerblading or roller-skating around the neighborhood.

4. Have a jump roping contest and see who can jump the longest.

5. Take your dog on a walk around the neighborhood.

6. Take a bike ride around your town.

7. Use sidewalk chalk to draw pictures or create a hopscotch game.

8. Set up and obstacle course in your backyard.

9. Start a contest in your family to see who can walk the most each day.

10. Set up a sprinkler in the yard for them to play in.

If a rainy or cold day pops up, it doesn’t mean it should put a damper on fun activities.  Try turning on the radio inside and dance or have them make a fort with blankets.  You could also take them bowling or to a skating rink.

To promote a healthy lifestyle for your kids, you must lead by example and be a role model.  Join in on their activities and show them how much fun being active can be!  Try planning out one day a week to do a family activity together and have your kids alternate in picking what activity they want to do.

Does your family have a favorite activity to do together?

Assistance by Morgan Hoover

Looking for a healthy dish to celebrate Earth Day? Below are a few green appetizer recipes to help you celebrate!

Guacamole

This quick, easy, delicious and nutritious dip is the perfect Earth Day choice whether you eat at home or take to a party.  Hass avocados are packed with healthy fats. They contain nearly 20 beneficial vitamins, minerals, and phytonutrients. Recent research also suggests avocados can act as a “nutrient booster” by enabling the body to absorb more nutrients in the food that are eaten with the fruit
which means you get more out of the other foods you are eating.

Ingredients

• 2 ripe Hass avocados
• 1/2 red onion, minced (about 1/2 cup)
• 2 tablespoons cilantro leaves, finely chopped
• 1 tablespoon of fresh lime or lemon juice
• 1/2 teaspoon coarse salt
• A dash of freshly grated black pepper
• 1/2 ripe tomato, seeds and pulp removed, chopped

Garnish with red radishes or jicama. Serve with sweet potato chips.

Directions

1. Cut avocados in half. Remove seed. Scoop out avocado from the peel, put in a mixing bowl.
2. Using a fork, mash the avocado. Add the chopped onion, cilantro, lime or lemon, salt and pepper and mash some more. Chili peppers vary individually in their hotness. So, start with a half of one chili pepper and add to the guacamole to your desired degree of hotness. Be careful handling the peppers; wash your hands thoroughly after handling and do not touch your eyes or the area near your eyes with your hands for several hours.
3. Keep the tomatoes separate until ready to serve.
4. Remember that much of this is done to taste because of the variability in the fresh ingredients. Start with this recipe and adjust to your taste.
5. Cover with plastic wrap directly on the surface of the guacamole to prevent oxidation from the air reaching it. Refrigerate until ready.
6. Just before serving, add the chopped tomato to the guacamole and mix.

Kale Chips

This is a great, quick recipe that takes very little preparation and is packed with health benefits.  Kale is starting to become extremely popular throughout the nutrition world, for good reason.  It is by far one of the healthiest vegetables.  Kale is packed with an enormous amount of vitamins and minerals, such as calcium, vitamin B6, magnesium, vitamin A, vitamin C, and vitamin K.

Ingredients

• 1 bunch kale
• 1 tablespoon olive oil
• 1 teaspoon seasoned salt

Directions

1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Do you have a favorite St. Patrick’s Day recipe to share?

Assistance by Morgan Hoover

Have you ever taken a look at what your plate looks like? Choosing healthy foods is only half the battle; you also need to be choosing more fruits and vegetables and eating smaller portions of meat and grains. The USDA has developed My Plate, which is a great teaching tool that shows you how to make your plate. I must add, I created and I started educating with a plate that was nearly identical to this plate about 10 years ago.

According to My Plate, make half your plate fruits and vegetables. Any fruit or 100% fruit juice constitutes as a fruit, as does any vegetables or 100% vegetable juice.

Grains are divided into two groups: whole rains and refined grains. Examples of whole grains are brown rice, popcorn, and oatmeal, while refined grains are items such as white rice and flour tortillas. Aim to make a quarter of your plate from grains and at least half of them whole.

Meat, poultry, seafood, beans, eggs, nuts, and seeds are all foods in the protein food group. Variety is key. Keep your protein to less than a fourth of your plate.

My Plate suggests choosing fat-free or low-fat dairy. Milks, cheese, and yogurt are all parts of the dairy group. Additionally, I recommend organic dairy.

Keep this model in mind next time you load up your plate to make healthier choices and live better! For more information, you can check out www.ChooseMyPlate.gov

Assistance Provided by Tori Thompson

For thousands of years herbs and spices have been part of a culinary tradition to improve the flavor of our food.  Throughout this history, these herbs and spices have been traded throughout both the Mediterranean and the Middle East.  Herbs come from the fragrant leaves of plants and are grown in temperate climates.  Spices on the other hand, are grown in tropical areas and come from buds, fruit, roots, seeds, bark, and stems of plants and trees.  Today, herbs and spices are even more beneficial for adding flavor to food because we are focused on cutting fat and sodium during the cooking process.  Below are 5 helpful tips to help you cook with herbs and spices for a burst of flavor in your food!

Dry or Fresh Herbs? Fresh herbs have a better flavor than dry herbs, but these are not always available.  Fresh herbs can also be pricey, so dry herbs are just as useful as fresh ones.  Note that if you are following a recipe, 1 tablespoon of fresh herb is equal to 1 teaspoon of dried herb.

Extra Flavor. To release more flavor from the herbs, crumble dry, leaf herbs such as basil, oregano, and tarragon between your fingers.  This can also be done by using a mortar and pestle or coffee grinder.  For fresh herbs, finely chop them to release the flavor.

Use Seasoning Blends. Experiment with different spices and herb combinations to make rubs for meats, poultry, and fish.  You don’t necessarily need a recipe; just add flavors that taste good together.  The longer the seasoning is on the meat, the stronger the flavor will be.

Hot and Cold Dishes. When preparing warm dishes that have long cooking times, such as soups and stews, add spices and herbs towards the end so the flavor doesn’t cook out.  In chilled dishes, it is best to add seasonings hours ahead of time so they have time to blend together.

Assistance by Morgan Hoover