• Lemons.  Perhaps the easiest flavor enhancer, a squeeze of fresh lemon juice breathes new life into steamed or grilled veggies.  Try mixing it with olive oil and dried herbs for a quick salad dressing!
• Parmesan cheese.  As I’ve mentioned before, grating parmesan cheese over your meals instead of using other cheeses can save you quite a few calories.  It’s stronger flavor means you can use less while still enjoying the great taste.  Sprinkle it over grilled asparagus or even into your morning omelet!

• Roasted red peppers. These peppers can sure pack a flavor punch!  Cut up some strips and mix it with plain Greek yogurt and spices for a quick veggie dip, or mix some with hummus for a new flavor combination!
• Dijon mustard.  Remember that salad dressing I mentioned earlier?  Add some Dijon mustard for a nice tangy kick to it.  Or mix it with honey and use it for a marinade for grilling your lean meats!

• Pesto. Basil is the most popular flavor, but you can also find other versions as well – dill, cilantro, even sundried tomato!  Adding pesto to sandwiches, quesadillas, or dips can give a nice rich flavor to the dish.  Try using basil pesto with whole grains like pasta, quinoa, or bulgur to pump up the taste!
• Spice it up.  It might sound silly, but simply remembering to season your food can make a big difference in the way it tastes.  Check out my spice blog post on adding flavor and good nutrition without the calories.

What’s your favorite way to make the typical ‘healthy’ food more exciting?  I love adding a tablespoon of nut butter to my oats or even using it to dip carrots into – it’s always a delicious topping!

Assistance provided by Megan Skinner

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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. GOOD FOR THE EYES

Eggs contain two caroteniods, lutein and zeaxanthin, that help protect your eyes from oxidative stress and damage from light. Both of these caroteniods can help protect your eyes from macular degeneration, one of the leading causes of blindness in adults 65 and older.

2. PACKED FULL OF PROTEIN

Each individual egg contains around 6 grams of protein and has all 9 essential amino acids. These amino acids play a vital role in muscle development, wound healing, and some even serve as antioxidants.

3. BRAIN BOOSTER

Eggs are high in choline, a nutrient that has been shown to improve thinking capacity, memory and overall brain function. Recent studies, although few, have even shown choline to protect the liver from damage and may help prevent some cancers.

4. IMMUNITY AID & BONE GROWTH

Vitamin D is found in the yolk of eggs and is a relatively good source for the “sunshine vitamin”. Vitamin D, which we can also get form the Sun’s rays, is essential for calcium absorption and bone growth, helps reduce inflammation, and has a hand in maintaining immune function.

5. HEALTHY HAIR AND NAILS

Biotin, Vitamin A, Vitamin C, Vitamin E, and many of the B-vitamins (thiamine, riboflavin, niacin, and folic acid) are all found in eggs. These vitamins have been shown to play a huge role in strengthening hair follicles, protecting against dryness, increasing the strength and elasticity of hair shafts, fostering hair growth, and promoting the general maintenance of healthy hair and nails.

Assistance provided by Robert Masterson at http://nutritionlately.blogspot.com.

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1.  Fiber is Your [Weight Loss] Friend

Oats are full of filling fiber, and this fiber does wonders for keeping your appetite satisfied for long periods of time.  This high fiber content will keep you feeling full, so you’ll be less likely to reach for any junk food lying around.  Have a bowl of oatmeal for breakfast, and you’ll find you won’t be hungry for at least 2-3 hours!

2.  Cholesterol Control

The type of fiber found in oats is the soluble kind, and this travels around your body picking up extra cholesterol and getting rid of it so it never makes it to your bloodstream.  Adding oats to your meals can help to cut down on the “bad” cholesterol in your body, leaving your arteries clog-free!

3.  Energy Maintenance

The fiber from oats can also help to maintain energy levels by managing your blood sugar levels.  This means you won’t experience those highs and lows that you do after eating a meal or snack high in sugar.  To watch your sugar intake even further, try making oatmeal from scratch using old-fashioned oats instead of buying instant oatmeal packages (although they’re still good in a hurry!).

4.  Variety is the Spice of Life

This one’s a no-brainer – oatmeal is perhaps the most versatile breakfast out there, since there are endless amounts of combinations!  Try adding a tablespoon of your favorite nut butter and berry preserves for a fun PB & J version, toss in some canned pumpkin for an autumn-inspired bowl, or just load up on your favorites – granola, mini chocolate chips, dried cranberries, chopped almonds, whatever you like!

Recipe:  Almond-Banana Oats

Adding the banana to your oats is completely optional, but it does help to produce a creamier bowl.  That also goes for the milk – feel free to use water instead!  This will serve 2 healthy portions, or 3 mid-sized ones.

1 cup old-fashioned oats
1 cup water
1 cup milk (can be organic cow’s milk, almond, or hemp – they all work!)
1 banana, sliced (fresh or frozen)
1 tsp cinnamon
1 tsp ground flaxseeds
1 tbsp almond butter
1 tbsp chopped almonds

Bring oats, water, milk, banana and cinnamon to a boil in a saucepan over medium heat.  Stir rapidly for a minute or so to ensure the banana is fully mixed in.  Continue to cook for a few minutes until the oats reach your desired consistency.  Spoon into a bowl and top with the flaxseeds, almond butter and almonds.  Enjoy!

What’s your favorite oatmeal-topper?  What else do you use oats for as part of your breakfast – smoothies, pancakes, muffins?

By Mitzi with assistance from Megan Skinner

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1.   EAT ENOUGH PROTEIN. How much is “enough”?  Aim for at least 15 grams at breakfast and 25 grams at lunch and dinner.  Eating enough protein will help keep you fuller longer, and resist the temptation to snack excessively in between meals. Including high-quality sources like lean pork tenderloin, chicken breast, and fish, lentils, beans, quinoa or protein-packed Greek yogurt are all great options!

2.  STAY HYDRATED. Dehydration has been known to be the underlying cause of food cravings, so this one is an easy fix – drink enough water!  Water also helps to keep you full and is one of the keys to detoxing your body. As I tweeted, you can flavor plain water with fruit or veggie slices for a fun twist.

3.  MORE VEGGIES, PLEASE! Eating more vegetables can help you meet weight loss goals in so many ways!  Vegetables are loaded with vitamins, minerals and fibre, and can be one of your biggest assets for getting back in shape quickly.  Adding in more vegetables increases the volume of your food, which allows you to eat more of nutrient-dense foods for less calories.  Try incorporating them into salads, pasta, omelettes, soups or a stir fry.

4.  AVOID AFTER DINNER EATING. Late-night snacking can be an issue for many of us, especially if its done mindlessly while watching television or browsing the internet, since we can forget how much we’re actually eating.  Avoid eating after dinner so you can look fabulous in your bikini on the beach!

5.  STRENGTH TRAIN FOR LASTING RESULTS. Many of us stick to the cardio so much that we may forget about the weight training side of the gym.  Strength training, whether on your own, with a personal trainer or part of a group exercise class, can help you define and shape your muscles to help you get toned and also boost your metabolism for a vacation-ready physique!  If you’re really short on time, focus on your upper body – arms can show definition faster than larger muscle groups.  Try lifting weights 3-4 times per week for at least 30 minutes to see results.

What are your favorite get-in-shape-fast tricks?

Written by Mitzi Dulan with research assistance from Megan Skinner

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If months were a deck of cards, February would undoubtedly be the Queen of Hearts. From Valentine’s Day, to it being a Heart Healthy Month…it’s hard not to notice the red and pink hearts, flowers and balloons all over the place…and that feeling of wanting to fall in love all over again.

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1. Healthy Choices to improve info/tools parents need to make changes desired
2. Healthier Schools to improve quality of food in schools
3. Physical Activity to get kids moving utilizing sports organizations to achieve goals
4. Accessible & Affordable Healthy Food to eliminate food deserts in this country

“I wanted to bring the lessons I learned to the White House,” the First Lady explains, “Let’s Move is going to take families out of isolation and give them the nationwide support that they need in a whole range of industries to get their kids on track to live healthier lives, to eat right, to get more exercise, and to be ready to face the challenges of the future.”

What You Should Know

• Childhood obesity rates have TRIPLED the last 30 years
• 1 in 3 children are now either overweight or obese
• Only 4% (elementary), 8% (middle school), 2% (high school) offer daily physical education

• Let’s Move Website
• White House Website (3 videos)
• CNN Larry King Live Coverage
• ABC News Coverage

Written by Mitzi Dulan with research assistance provided by Monica Lobo.

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Step 1: Bring the gift of health!

The key to getting invited back to every party?…show up with a present!  This holiday season, offer to bring your host a healthy dish that you and your guests can enjoy guilt-free.  Some of my favorites: Hummus and Veggies, Lowfat Pumpkin Cream Cheese, Prosciutto-wrapped Melon, or my Goat Cheese and Almond-layered Apricot Bites (see recipe below)

Step 2: Never arrive hungry!

You spend all day before the party trying to eat as little as possible so that you can indulge at night, right?  Wrong!  While this may seem like a good idea in theory, you’re setting yourself up for a major diet disaster.  Always have a small, healthy snack before heading out (piece of fruit, yogurt and granola, whole wheat toast with peanut butter).  Instead of being ravenous and grabbing every appetizer in sight before even removing your jacket, you’ll pick the hors d’oeuvres you really want (and say a proper hello to the rest of the guests at the party!)

Step 3: Have a game plan!

Go into a party with a general idea of how you plan to approach your eating/drinking habits and you’ll be less likely to get off track.  Set a drink limit (“I’ll only have 2 drinks tonight”) and then switch to water or club soda.  If you’re hungry, fill your plate with lighter snacks (think hummus and veggies), and make only one trip to the buffet table.  Allow yourself to splurge on small tastes of those special treats that you only have during the holidays.

Step 4: Enjoy your company!

Instead of spending your night circling the buffet table, try making your rounds around the party to catch up with old friends and meet new faces!  Don’t let food be the focus of your night out, spending quality time with friends/family are what the holidays are really all about!

Cheers to that!

Goat Cheese and Almond-layered Apricot Bites

Ingredients:

-1 dried apricot

-1 whole roasted almonds (can be plain, honey roasted or lightly salted)

-pinch of goat cheese

Directions:

-Place dried apricot on plate

-Top with a small pinch of goat cheese

-Place one almond on top of goat cheese

Voila!

Share your favorite party tips!

By Mitzi Dulan with assistance provided by Kristen Carlucci.

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1. Dark chocolate: Dark chocolate is rich in antioxidants and has blood-thinning properties that help lower blood pressure.  If you’ve got a chocolate craving, enjoy a 1 oz piece of dark chocolate and pass on the side of guilt.
2. Ice cream: Most everyone loves ice cream.  When taking the kids to the parlor: don’t deprive yourself!  Treat yourself to a kiddie-sized scoop of your favorite flavor.
3. Pizza: Pizza doesn’t have to be unhealthy.  Order a slice with extra veggies and light on the cheese. Choose whole wheat crust if it’s available.  Even better: try making one at home!  This can be a fun date night or family activity.  Enjoy with a side salad.
4. Red wine: Alcohol can pile on the calories, but studies show that people who drink in moderation (less than 1 drink per day for women or 2 for men) tend to have lower BMIs (body mass index) than those who don’t drink at all. Plus red wine added health benefits of antioxidants and cholesterol-lowering properties.
5. Locally grown fruits and vegetables: Okay, so this last one is on the “diet-friendly” list. But that doesn’t mean you shouldn’t savor them as well!  Nothing quite compares to the taste of fresh, in-season produce, grown from your own backyard or somewhere nearby.  Learn to enjoy healthy food just as much as the less healthy food, and you’ll never feel deprived.

What is your FAVORITE FOOD?

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General Tips
•Go easy on the extra additives like soy sauce, extra salt, butter, and ketchup and mayo, which are high in calories and sodium.
•Avoid fried options and side items that can add tons of extra fat and calories sabotaging any weight loss efforts.
•Don’t hesitate to ask for special requests but BE VERY NICE! Ask that your veggies be steamed instead of prepared in oil and butter.
•Choose water for your drink order instead of soda or other sugary drinks.

Sushi
•Avoid: tempura-fried rolls; too much volume of rolls- instead choose sashimi style.
•Limit: spicy rolls, which have tons of sauces added that are likely mayonnaise-based; sides such as wasabi and pickled ginger; soy sauce (ask for the low-sodium option).
•Top picks: eel roll; avocado roll; salmon or tuna nigiri; appetizers like tuna tataki, miso soup, edamame, brown rice sushi whenever available.
Sushi Take Home Tip: with sushi just don’t go overboard with too many rolls and pieces which can lead to a very large meal.

Chinese Food
•Avoid: fried rice (most restaurants will swap it for plain rice if you ask); fried entrees; egg rolls; deep-fried dishes.
•Limit: soy sauces and duck sauces; dumplings.
•Top Picks: plain noodles with vegetables and peanut sauce; wonton soup and egg drop soup; brown steamed rice; stir-fried vegetables; ahi tuna dishes, Kung Pao shrimp.

Italian and Pizza Restaurants
•Avoid: fat-laden dipping sauces; extra cheese; thick-crust pies; sugary sides like cinnamon sticks.
•Limit: high-fat meat toppings such as bacon, pepperoni and sausage (try chicken instead).
•Top Picks: thin-crust pizzas with bbq chicken or vegetable toppings such as red peppers, onions and spinach; other toppings like pineapples.

Sub Sandwich Chains (Subway, Quizno’s)
•Avoid: extra cheeses; mayonnaise-based sauces; footlong options; white breads and wraps.
•Limit: side options like chips.
•Top Picks: six-inch options; whole-grain breads; healthy meats such as roast beef, turkey, chicken and lean ham; apples, water.

Mexican Restaurants
•Avoid: refried beans; steak chalupas.
•Limit: sour creams and cheese sauces; nachos; quesadillas; large portions of rice.
•Top Picks: black beans; grilled chicken fajitas, vegetable burritos; shrimp ensaladas.

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