• 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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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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1. Toast that Grain! Some people who don’t normally like whole grain and whole wheat breads find themselves falling in love with them when toasted. Not only will you increase your fiber intake and up your metabolism, but you’ll also have a toasted, fresher sandwich!
2. Hungry for Hummus. Try swapping your mustard or mayo with hummus! Hummus is a thick spread made from mashed chickpeas and is packed with vitamins, minerals and protein. Chick peas are low in fat and the olive oil is rich in monounsaturated fats = heart healthy!
3. Kick It Up a Knotch by adding chipotle spread or wasabi horseradish sauce into your sandwich. Remember: spicy foods increase your metabolism and give you that antioxidant kick!
4. Seasonings, Please. When the awesome sandwich maker asks if you want seasonings, say yes! You can always use dried herbs that are rich in antioxidants to help protect your body from free radicals aka: “the bad stuff.”
5. Salad Sandwich. Your leftover salad from last night is a great addition to your homemade sandwich for lunch today. Not only will you get and feel fuller longer, but your sandwich will be happier and so will your body.

Have you tried any of the above? What do you like to do to give your homemade sandwich that extra kick in nutrients and flavor?

Research provided by Monica Lobo, RD.

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Besides enjoying eating and drinking fruits as they come, we can transform and incorporate them into decadent creations! Side dishes, appetizers, drinks, desserts, etc. They’re oh-so-colorful too!

1. Berry Good Smoothie: In a blender, combine 1 pitted nectarine, ¾ cup hulled strawberries, ¾ cup blueberries, 1/3 cup nonfat dry milk powder, and 1 cup crushed ice. Blend until smooth, pour into glass and serve!

2. Romaine and Fresh Strawberry Salad: Combine 2 cups romaine lettuce and 1/2 cup sliced strawberries in a bowl. Drizzle with 1 1/2 tablespoons raspberry vinaigrette dressing and toss well. Sprinkle with 1 tablespoon cashews.

3. Cinnamon Rice with Apples: Combine ¾ cup uncooked white rice, 1.5 cup apple juice, 1 chopped and core apple, and 1/3 cup raisins. Season with cinnamon. Bring it to a boil, reduce heat to low, and cover for about 17 minutes. Lift lid, and see if rice is moist enough for your taste; if not, cook another couple minutes. Mix in fresh parsley. Serve immediately. You can pair the rice with a white meat main dish – complements each other really well!

4. Watermelon Fire and Ice Salsa: Combine in a large bowl 3 cups chopped watermelon, ½ cup chopped green bell pepper, 2 tbsp lime juice, 2 tbsp chopped fresh cilantro, 1 tbsp chopped green onions, 1 tbsp chopped jalapeno pepper and ½ tsp garlic salt. Mix well and serve. The juicy watermelon replaces tomatoes in this salsa that’s simultaneously cool and spicy hot! Serve it with tortilla chips or use it as a topping for grilled chicken. Yum!!

5. Berries a la mode: Place 2 cup berries, such as raspberries, blueberries or strawberries, in a baking dish. Sprinkle with 1/8 teaspoon cinnamon and 1/3 cup low-fat granola. Bake at 350 F until fruit is bubbling, about 30 minutes. Top each serving with 1/2 cup fat-free vanilla ice cream.
Enjoy!

Do you have other yummy ways of incorporating fresh fruits into delicious creations?

Assistance provided by Rachel Yam

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Since we were children, we viewed cherries as a bonus, a reward. (Remember asking “pretty please with a cherry on top?”) But there’s nothing extra about it; tart cherries should be an essential component of your diet. Plant compounds known as phenolics are abundant in tart cherries, giving the fruit valuable antioxidant and anti-inflammatory effects.

One of the primary phenolics is anthocyanin, which assists in the blocking of inflammation-cauing enzymes. The darker the cherry, the more anthocyanin it is believed to contain. Anthocyanin’s benefits are believed to extend to the reduction of conditions such as gout, arthritis, and other neurodegenerative conditions.

Although phenolics are present in sweet cherries as well, tart cherries are thought to contain greater amounts of the compound while also containing less sugars. Either way, both types of cherries are thought to have much greater concentrations of these kinds of phenolics than other fruits.

Cherries are always available, no matter the season, so why not give the tart cherry a try? They’re easy to add to cereals and oatmeals, salads, desserts, and even smoothies and juices. Look for frozen tart cherries in the frozen foods section of the grocery store and make one of my favorite smoothies.

Chocolate Covered Cherry Smoothie

1/2 cup tart cherries

1 cup 1 % organic milk

1 scoop chocolate protein powder

Blend and enjoy this yummy treat!

Have you tried tart cherries?

Assistance provided by Pam Majumdar

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The important thing to remember is that these benefits have been shown in dark chocolate only. But before you go and buy a cart-full of dark chocolate treats also keep in mind these benefits have been shown in moderate amounts of consumption. Limit yourself to around one or two ounces each day and you’ll be able to enjoy the health benefits without adding a significant amount of sugar, fat, and calories to your diet.

While you probably won’t need any help finding ways to incorporate this delicious food into your diet here are a few of my favorite ways to eat dark chocolate:
1. Grate it over your morning oatmeal, it’s a great way to add taste and liven up your breakfast!
2. Garnish a desert or fruit plate. Fruits that compliment chocolate particularly well include peaches, strawberries, apples, and plums.
3. Eat it how you see it. You don’t have to get creative with dark chocolate; it’s tasty all by its self!

Don’t feel guilty indulging in one of favorite foods! Just aim to eat in moderation with a smart nutritional game plan.

What is your favorite way to eat chocolate?

Research assistance provided by Robert Masterson.

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Red= Lycopene
Lycopene is a powerful antioxidant that works in neutralizing free radicals in the body. If free radicals are left in the body, they attack important tissues causing serious damage, and this damage may lead to cancer or other adverse health effects. In addition, lycopene is an anti-inflammatory and anti-toxin. A few sources of lycopene are: tomatoes, grapefruit, watermelon, and guava.

Green= Lutein
Lutein is another antioxidant and works to protect normal vision throughout life. Another benefit from lutein is skin protection from UV sun radiation. This radiation causes free radicals to form in the skin. Lutein is influential in stabilizing these free radicals to protect the skin from damage. Sources of luetin include: broccoli, kale, peas, and spinach.

Orange= Beta Carotene
Beta-carotene is a nutrient that prevents night blindness and skin disorders and protects against cancer by decreasing free radicals. Another interesting benefit from beta-carotene is in the formation of strong teeth and bones. You can get beta-carotene from carrots and sweet potatoes.

By filling your plate with colorful fruits and vegetables, you will be eating important phytochemicals and obtain important health benefits. Try to have at least two different colors from plant-based foods at each meal for optimal health outcomes!

Research assistance by Kaylee O’Connell.

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Spices are packed with natural antioxidants, that’s right, the same stuff that you would find in fruits and vegetables. Why are antioxidants good for your health? Here are a few reasons:

• boost immune system
• reduce inflammation (prevent heart disease, cancer, diabetes and other chronic diseases)
• curb your appetite
• boost your metabolism

McCormick® has done an exceptional job explaining the health benefits of spices and providing consumers with an array of information (See “Spices for Health”). They have put together a list of “7 Super Spices” (cinnamon, ginger, oregano, red pepper, rosemary, thyme and yellow curry) complete with how you can use them. Here are a three of my faves:

1. Keep a shaker of Ground Cinnamon handy to sprinkle over everything from hot cocoa to smoothies, oatmeal and fruit salad.
2. Add a hint of Ground Ginger to hot or iced tea. Sweeten 1 cup tea with 3/4 teaspoon sugar mixed with 1/4 teaspoon Ground Ginger.
3. Wake up tast buds with Herbed Scrambled Eggs. Beat 1/8 teaspoon Thyme or Oregano Leaves into 2 eggs before scrambling.

McCormick® also encourages consumers to Take the 30 Day Challenge: 30 Ways to Power Up Your Plate complete with a Super Swaps calendar! How sweet/spicy/tangy is that?!

What do you do to add a little bit of spice in your life? What are some of your favorite spice secrets?

Follow me on Twitter @NutritionExpert for my “Why Spice?” Tweets!

Assistance provided by Monica Lobo.

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In particular, lutein and zeaxanthin are two carotenoids related to beta-carotene that are actually found in the retinas of our eyes, acting as antioxidants to protect our cells from free radical damage.  These two compounds also help to give fruits and vegetables like carrots, squash, peaches, and sweet potatoes their orange-yellow colors!  Research has linked diets rich in these carotenoids to be associated with lower risks of macular degeneration.  This area of research is also looking at a number of other dietary components shown to reduce the chances of developing this condition.

What You Can Do to Prevent This: Five Steps

1. Choose whole grains and foods rich in fiber.  Many of these studies show that those who consumed a low-glycemic index diet (rich in complex carbohydrates) had a lower risk of developing macular degeneration.  Limit your intakes of simple sugars like white breads and pasta, or make the switch to whole grain!

2.  Up your antioxidant intake.  Although lutein and zeaxanthin may be two of the most important antioxidants for eye health, they’re not the only ones!  Vitamins C and E can also be protective nutrients with this condition.  Increase vitamin C intake from citrus fruits & bell peppers, and find vitamin E in nuts, vegetable oils, and beans.

3.  Eat a variety of protein sources.  Including fish, nuts, and beans will help you get all of the protective nutrients for better eye health.  Even eggs are a great alternative – their yolks are a rich source of lutein!

4.  Include healthy fats and reduce saturated fats.  Omega-3 fatty acids (DHA and EPA) can have protective effects on eye health, among other things.  Focus on choosing more healthy fats like salmon, Hass avocados, and olive oil and cut down on your saturated fat intake to balance it all out.

5.  Fill up on leafy greens – spinach, kale, and chard are all loaded with lutein and zeaxanthin, not to mention a whole host of other vitamins and minerals.  Try simple steaming them or adding them to salads, or get creative and add them to your smoothies!

Assistance provided by Megan Skinner

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1.) Low-Glycemic Index: Consuming foods with a high glycemic index tend to promote acne, while a diet full of low glycemic index foods encourages healthy skin. In a recent study, acne in participants decreased when on a high protein, low glycemic index food diet. There is a connection between foods that don’t spike blood sugar (low glycemic index) and radiant skin.

~Swaps:
-Use multi-grain bread instead white bread for your sandwich
-For breakfast, eat bran cereal instead of cornflakes
-Enjoy sweet potatoes instead of white potatoes as a dinner side

2.) Chocolate: Dark chocolate (sorry, not milk chocolate!) is loaded with flavonols, which are believed to benefit skin appearance by increasing blood flow to the skin. Flavonols also absorb UV radiation, protecting your skin from the damaging effects of the sun. Enjoy rich dark chocolate in moderation because it is still high in calories!

3.) Green Tea: The benefits to skin from green tea are numerous. It contains nutrients to decrease inflammation, protect against the UV rays from the sun, and even prevent cancer. You don’t like green tea? Not a problem, the benefits can be seen whether green tea is ingested or applied topically.

4.) Antioxidants: Antioxidants neutralize free radicals, which otherwise will cause damage to the cells of your body. This damage makes the skin appear older and more dull. Antioxidants are abundant in blackberries, blueberries, plums, and strawberries.

5.) Water: Your cells need hydration to get that glowing look. Drinking around eight glasses of water should be enough to keep your cells saturated and keep your cells flushed from toxins. Add cucumber or slices of citrus fruit to your water for added flavor!

What are some of your skin regiments to get your skin glowing for summer?

By Mitzi Dulan and research assistance by Kaylee O’Connell.

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