Mitzi Dulan – America's Nutrition Expert
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by Mitzi Dulan, RD, America’s Nutrition Expert®
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Halloween is just around the corner. With Halloween comes candy, chocolate and unhealthy treats galore. This may seem like heaven for children, but for those of us watching our waste-lines, it spells disaster. Fortunately, it is still possible to enjoy this holiday like a child, and have tasty treats without going on calorie overload. Try these scrumptious treats; it is guaranteed that you will not even be thinking about that candy bar.

1. Wicked Pumpkin Soup:

  • Simmer onions, pumpkin puree, low sodium vegetable broth, cinnamon, nutmeg, fat-free milk together for 5 minutes. Top with chopped green onion.
  • This sweet and savory soup will warm your heart, and fill your stomach with plenty of healthy nutrients.

2. Spooky Spiced Popcorn:

  • There is no need to add butter to your popcorn any longer. Mix together cumin, chili powder, cayenne pepper, cinnamon in a bowl. Spray air popped popcorn with cooking spray. Evenly coat popcorn with spiced mix.
  • Popcorn is high in fiber which will keep you full.

3. Haunted Pumpkin Seeds:

  • Bake at 325 degrees until golden brown. When the seeds are still hot, sprinkle a little garlic powder over the top.
  • Pumpkin seeds are high in fiber and contain iron, magnesium and zinc.

4. Trick or Treat Trail Mix:

  • Mix together roasted almonds, raisins, cranberries, dark chocolate chips.
  • Heart healthy fats from the almonds, antioxidants from the cranberries and dark chocolate, this is a cancer fighting snack to the rescue!

5. Ghoulish Halloween Pumpkin Bread:

  • For this recipe you will need 1 cup light brown sugar, 2 eggs, 1 cup pumpkin puree, ¼ cup canola oil, 1/3 cup low fat plain yogurt, 1 teaspoon vanilla, 1 cup all purpose flour, ¾ cup whole wheat flour, 1 ½ baking powder, 1 teaspoon cinnamon, ½ teaspoon nutmeg, ½ teaspoon baking soda.
  • Whisk together the wet ingredients, then the dry in a separate bowl. The combine pumpkin mixture to flour mixture. Bake at 350 degrees for 40-50 minutes.
  • This treat is low in calories and high in flavor. The pumpkin adds extra vitamin C and fiber to your diet.

6. Brain Cell Delight:

  • Whip up a box of jello, then layer on top the mixed cottage cheese and blueberries for a disgustingly yummy looking treat.
  • Blueberries are packed with antioxidants which are warriors against cancer. Cottage cheese is low in calories and fat, high in protein and contains bone building calcium.

7. Gruesome Pumpkin Pancakes:

  • For this recipe you will need 2 cups whole wheat flour, 2 tablespoons brown sugar, 2 ½ teaspoons baking powder, 1 teaspoon cinnamon, ½ teaspoon allspice, 12 teaspoon ginger, 2 cups skim milk, 1 teaspoon vanilla, 3 tablespoons olive oil, 1 cup canned pumpkin puree.
  • Mix all the dry ingredients and then all the wet ingredients, then mix together. Cook on medium heat with a skillet. Serve with real maple syrup or microwaved berries.
  • Pumpkin is low in calories and fat and high in fiber, vitamin C and E, potassium and magnesium.

8. Spider Pretzels:

  • Sandwich natural almond butter between two whole wheat crackers and stick in pretzel “legs” into the sides. Add raisins for eyes with a little almond butter for glue on top.
  • Almonds are high in heart healthy fats your body desperately needs.

9. Vampire Blood Smoothie:

  • Blend together plain low fat yogurt with frozen raspberries, strawberries.
  • Raspberries are high in fiber, and antioxidants which may help prevent cancer.

10. Bewitched Baked Apples:

  • Stuff raisins and walnuts into a cored apple for 30-35 minutes at 350 degrees. Top with cinnamon and fat-free whipped topping.
  • Apples are in season right now, so you can get them for very cheap, plus they are high in fiber and cancer fighting substances.

With assistance provided by Colleen Poling

by Mitzi Dulan, RD, America’s Nutrition Expert®
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IMG_8099 updateMy girls have been involved in sports for as long as I can remember, and I am so proud of
everything they have accomplished on their teams. That said, I know just how demanding it can be to juggle practice, games, proper nutrition and rest on top of an already busy class schedule. It’s important to keep kids healthy to play their best, but can often be a challenge for us as parents when we’re constantly on-the-go. With the help of Walmart Family Mobile, I’ve come up with a few ways to make staying healthy and connected easier than ever this back-to-school season!

  1. Recover right: Immediately following a practice or competition, help your athlete refuel their muscles to optimize performance the next time they train or compete. Consuming a beverage with carbs and protein within the first 30 minutes is ideal. Chocolate milk has a great ratio of carbs and protein, making it a smart, quick and easy choice to stock up on.
  2. Create a go-to grocery list: Get your athlete involved by having them help you create a go-to list of top fueling foods that you can save in your smartphone. Bring your child along for the first grocery trip to get their input and create a list of new options to replace old staples. Keeping this list handy in your smartphone will be helpful to keep their favorite foods stocked at home. WFM Phone 2
  3. Setup fueling stations at home: Organize “fueling stations” with grab-and-go options, such as string cheese, chocolate milk, sports drinks, protein balls, honey and more. You can also throw in whole wheat sandwich thins to make one of my favorites—an open-faced sandwich with peanut butter, banana and honey. Also keep a fruit bowl on your kitchen counter, filled with bananas, apples and other fruits. Fruit is great fuel and kids are more likely to eat it when it’s readily available.
  4. Equip yourself with the right tools: Staying connected is essential as a parent. My girls are very involved, which means there are plenty of practices and games to manage, so I rely on my smartphone to maintain it all with calendar and meal planning apps. Thankfully, Walmart Family Mobile offers Truly Unlimited talk, text and data plans at 4G LTE† speeds, so I don’t have to worry about running out of data. With Walmart Family Mobile’s new family plans, I can get two Truly Unlimited lines for less than $75 per month, making it easy and affordable for all of us to stay connected.
  5. Get plenty of rest: With a hectic schedule, it’s important to recharge. Sleep is an essential step to the recovery process and kids need time to hit reset after hitting the books and hitting the field. Make sure your athletes are getting enough sleep and have scheduled down time in between games and practices so they can let their bodies recover and build their energy back up.

As parents, making sure our kids are healthy and happy is our number one goal. These tips help me achieve that, even when we’re running back-and-forth between school, practice and competition. With affordable family plans and multi-line discounts, Walmart Family Mobile makes it easy for the whole family to stay connected and maximize on savings. To learn more about Walmart Family Mobile’s unlimited plans and multi-line discounts for families, visit your local Walmart or

Disclosure: This is a sponsored post in partnership with Walmart Family Mobile.

by Mitzi Dulan, RD, America’s Nutrition Expert®
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Disclosure: Sponsored by Dannon @Oikos. I have been compensated for my time. Opinions are my own.

I am partnering with Dannon Oikos as I am big fan of making sure people get satisfying protein at every meal and snack. We’ve all heard that including protein in the diet is one of the keys to helping you stay

dannon blogfuller and  less likely to reach for junk food.  But if you think the only way to load up on protein is the classic meat or chicken type dinner, you’ll be happy to know that you actually have lots of options.  Try one of these 3 nutritious gems for a protein boost to your meals and snacks.

1. Greek yogurt, is a thicker, creamier version of regular yogurt, and is known for having significantly higher protein. In fact, the plain flavor has 15 grams of protein! I love Dannon Oikos Greek Nonfat Yogurt because it is a convenient and delicious snack that can be a great part of an active lifestyle. It also has less lactose than regular yogurt, due to the straining process used to make greek yogurt, and its thick texture means that its often better than regular yogurt for making dips, sauces or baked goods.  I also love adding it to soups to make them more creamy. Try it in your morning fruit and yogurt parfait as a delish creamy alternative.

2. Beans and lentils are no longer thought of as just for vegetarians and vegans, they are a great protein choice as an alternative to the standard chicken, beef or pork at meals.  Black beans, kidney beans, chickpeas and lentils can be added to most soups, pastas, salads, and even mashed for a quesadilla filling!

3. Quinoa is perhaps one of the most popular “super foods” as of late, and for good reason!  This delightfully chewy grain is touted for being a complete protein source with all of the essential amino acids.  Swap it for rice under a stir-fry, or just enjoy some roasted vegetables on top!

What about you?  Have you tried any of these?  What are your favorite sources of protein for meals and snacks?



by Mitzi Dulan, RD, America’s Nutrition Expert®
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Super excited to share my latest recipe creation with this yummy twist on a traditional chicken salad. I added avocado, Greek yogurt, and almonds while using my favorite high protein wraps from the folks at Flatout. With the high protein wrap providing 12 grams of protein along with the Greek yogurt and chicken, this is an ideal high protein meal that will help you stay satisfied to curb cravings.

Avocado Chicken Salad

Avocado Chicken Salad High Protein Wrap

Serving Size: 1


  • 1 Flatout ProteinUP flatbread
  • 6 oz chicken, cooked and cubed
  • 1/4 cup vanilla Greek yogurt
  • 1 tablespoon almonds, sliced
  • 1/3 cup celery, diced
  • 1/4 avocado,
  • 1/4 lemon, juiced

In a medium bowl mix together, Greek yogurt, almonds, celery and lemon. Stir in avocado and chicken. Add to wrap and enjoy!

Disclosure: I am a spokesperson for Flatout. Opinions are my own.

by Mitzi Dulan, RD, America’s Nutrition Expert®
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With summer in full swing, I decided to make a fruity flatbread to celebrate the flavors of the season. This is super refreshing and packs a powerful nutritional punch with Flatout’s ProteinUP flatbread providing 12 grams of protein per serving. I added strawberries, peaches and pistachios which add disease fighting antioxidants, fiber and a satisfying crunch.

Strawberry Peach Flatbread

Strawberry Peach Flatbread with Balsamic Reduction

Serving Size: 1


  • 1 Flatout ProteinUP flatbread
  • 5 strawberries, diced
  • 1/2 peach, sliced
  • 1.5 oz balsamic vinegar
  • 2 teaspoons brown sugar
  • 1 tablespoon pistachios, crushed
  • 2 tablespoons basil, torn
  • 2 tablespoons feta

Preheat oven to 375 degrees. Add peaches to flatbread and bake 4-5 minutes. Meanwhile, add balsamic vinegar and brown sugar to a small saucepan. Bring to a boil and then reduce to a simmer until thickened to a syrup consistency. Remove from heat. Top flatbread with strawberries, feta, pistachios, basil and drizzle with balsamic reduction.

Disclosure: I am a spokesperson for Flatout. Opinions are my own.

by Mitzi Dulan, RD, America’s Nutrition Expert® | June 28, 2017
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I’m so excited to share some fun new summer menu options with you at one of my family’s FAVORITE go-to restaurants….PANERA BREAD! I’m absolutely thrilled about the opportunity to partner with Panera Bread and to be able to tell my followers and their fans about all the clean options when ordering...

by Mitzi Dulan, RD, America’s Nutrition Expert® | May 24, 2017
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If you want simple + high protein + delish, then this is the recipe for you! Using only 5 simple ingredients you make this delicious Skinny Shrimp Scampi Flatbread in minutes. Skinny Shrimp Scampi Serving Size: 1 Ingredients1 Flatout ProteinUP...

by Mitzi Dulan, RD, America’s Nutrition Expert® | May 16, 2017
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If you love cheese like most people, you will LOVE this flatbread pizza. Three Cheese Pesto Spinach Flatbread Pizza is super delish. I combined my favorite cheeses and added pesto and spinach to get this yumminess. The best part of all though is that I used the Flatout ProteinUP flatbread which is higher...

by Mitzi Dulan, RD, America’s Nutrition Expert® | May 9, 2017
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I love to tacos just like everyone else. I don’t explore as much at home with new taco recipes as I should but thrilled that I created this yummy one that is super simple and packs the flavor into every bite. I used the Flatout Foldit Protein flatbread to boost protein and help satisfy cravings. ...

by Mitzi Dulan, RD, America’s Nutrition Expert® | April 10, 2017
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As you all know, I love to get my protein! It helps me to stay satisfied and also helps curb my hunger since I have a hunger for yummy food! lol This High Protein Black Bean Flatbread is super yummy but also EASY! You hear that? Your teenager could make this! And, even better, I use the Flatout Protein...

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