Healthy Eating

Summer Entertaining Salads

May 21, 2013 at 12:25 pm
By Guest Blogger

By Dawn Jackson Blatner, RD

You know the usual suspects at all the backyard barbeque: burgers, chicken, potato salad, chips and dip. Add a pop of creativity—and health—to your next summer soiree by throwing together a colorful veggie-inspired salad.

With the help of The Dole Taste of Spain Salads, I am posting 31 salad recipes throughout the month of May—enough for a different salad every day. This week, the 7 featured recipes are perfect for summer entertaining and sharing with friends.

Below are salad recipes and some healthy entertaining tips to give your party a punch of flavor, creativity and nutrition. Enjoy!

Spinach Salad with Grilled Peaches & Goat Cheese

ENTERTAINING TIP: Serve grilled fruit in a salad and/or as a dessert with a scoop of fro-yo. Fruits that grill well include peaches, plums, nectarines, pineapple and bananas.
INGREDIENTS

• 3 peaches, halved and pitted
• Cooking spray
• 1 package (6 ounces) DOLE Baby Spinach
• 6 Tablespoons balsamic vinegar
• Sea salt & black pepper, to taste
• 1/2 cup crumbled goat cheese
• 1/4 cup chopped pecans

DIRECTIONS

1. Preheat grill (or grill pan) over medium heat.
2. Mist peaches with cooking spray.
3. Grill peaches flesh side down for 4 minutes (until grill marks appear & they easily come off grill grates).
4. Flip and grill another 3 minutes (until tender).
5. Let peaches cool and then cut each peach half into 6 slices.
6. Toss spinach with vinegar, salt and pepper. Top with peaches, goat cheese and pecans.

Serves 6. Serving size: 1.5 cups. 110 calories and 6g fat per serving.

Here are  more Summer Entertaining Salad recipes. Check back next week for a new round of salads!

Toasted Pita & Bean Salad
ENTERTAINING TIP: Have a vegetarian option for those with special dietary needs. This is a filling veggie-friendly salad for your non-meat eating guests.

Mexican Coleslaw
ENTERTAINING TIP: Serve slaw as a side on its own or as a nutritious & crunchy burger or fish taco topper.

Grilled Smokey Eggplant Salad 
ENTERTAINING TIP: Get your veggies party-ready by dressing them up with flavorful herbs & spices – this salad uses smoky paprika for a Spanish-flare.

Banh Mi Chopped Salad 
ENTERTAINING TIP: Entertain guests with an Asian inspired salad – have chopsticks available for those who want a more interactive & authentic experience.

Tempeh Taco Salad 
ENTERTAINING TIP: Lighten up your fiesta by serving a taco salad instead of tacos. Tempeh is a simple & healthy vegetarian swap for ground beef.

Orzo Salad with Artichoke, Tomato, Red Onion & Capers
ENTERTAINING TIP: Change up your standard pasta salad by swapping to a different pasta shape & vary your veggies. This recipe uses orzo pasta tossed with Mediterranean flavors.

About the Author: Dawn Jackson Blatner, RDN, CSSD is a registered dietitian nutritionist and certified specialist in sports nutrition based in Chicago. She is the author of The Flexitarian Diet. Dawn is working with Dole throughout the month of May to inspire more salad eating.

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A Skinny Pasta Recipe for a Slimmer Summer

May 20, 2013 at 12:57 pm
By Colleen Moody

For some reason, pasta always seems to get linked to a winter comfort food. And it’s true that on a cold, blustery day a bowl of spaghetti can hit the spot, but when given the right ingredients it can make a pretty mean, lean summer dish as well. Check out this recipe below from Christine Avanti, CN, author of Skinny Chicks Don’t Eat Salad and Skinny Chicks Eat Real Food so you can continue your carb love affair and still sport a bikini this summer.

Simple Skinny Pasta
Makes 7 servings

Ingredients
1 tablespoon extra virgin olive oil
2 cloves of garlic, minced
1/4 teaspoon dried oregano
1/4 teaspoon red pepper flakes
2 cups cherry tomatoes, halved
1 medium onion, thinly sliced
1 cup artichoke hearts packed in water
4 ounces mozzarella (fresh packed in water), cubed
1 cup Skinny Vine Slim Chardonnay
1 pound whole wheat pasta, cooked according to package directions

Directions

1. In an extra large frying pan, sauté onions, garlic, oregano, red pepper flakes and tomatoes in olive oil until onions being to caramelize. Deglaze pan with Skinny Vine Slim Chardonnay wine scraping all the brown bits from the pan. Add artichoke hearts and lightly sauté until artichokes are evenly distributed.
2. Add cooked pasta and fresh mozzarella and lightly toss with a set of tongs.
3. Plate and sprinkle with flat leaf parsley or basil.

Nutrition info per serving: 366 calories, 18g protein, 53g carbohydrates, 8g fiber, 10g fat

 More from FITNESS: Give It a Twirl: Low-Calorie Pasta Recipes

 

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4 Tips for Top-Notch Health

May 16, 2013 at 3:31 am
By mohrresults

I am surrounded by estrogen.

My wife and I have two daughters. We run Mohr Results Women Only Fitness Boot Camp. I am a Registered Dietitian, a profession that is 97% female. And I currently have pink toenails after our almost 4 year-old thought it would be fun to “paint daddy’s toenails like mine.”

It’s fitting, then, that I would be writing about ways to celebrate YOU — for National Women’s Health Week.  Of course, at Fitness magazine, every week is women’s health week…but now the rest of the country jumped on board and this whole week has officially been a week to celebrate YOU.

So: How do YOU celebrate YOU?

Taking care of your body from the inside out (and the outside in) is surely a great start. That means fueling your body with quality nutrients to perform at your peak, physically and mentally.  Physically, it may be at the gym and/or playing mom and chasing little ones around all day.  Mentally, it may be at the office and THEN chasing little ones around all day.

Regardless, the foods you fuel your body with can make or break you.  After all, don’t you want to have the most energy possible instead of wanting to curl up and excuse yourself from the rest of the world?

Here are 4 ways to support your health:

1. Two words: Move. More.  We are not meant to sit all day, every day.  If you work a traditional 9-5 type job, though, this is exactly what happens.

2. Hydrate. Your goal is to drink half your body weight in ounces (if you weigh 150 pounds, that is 75 ounces, or around 9 cups of water daily). Try adding some citrus fruit to water, or a splash of juice to seltzer, to make it more appealing.

3. Snack smart. Eating frequent meals can keep your energy up, curb cravings and help feed your body the fuel it needs to chase after kids, stay focused at work or whatever it may be. The key is that snacks should: 1) include some protein, 2) include healthy fats, 3) be convenient 4) include fiber (bonus!).

KIND Peanut Butter Dark Chocolate + Protein (OMG!) is one of our faves—it has a little added protein boost, healthy fat AND 3 grams of fiber all packaged in convenient awesomeness.  These are awesome because they A) taste great, B) offer satisfying protein and fiber C) provide healthy fats.

4. Fuel Your Body with Fresh, Quality Foods.  This is an important one.  Outside of the snacks you choose, the other meals you eat are important too.  Start with a quality breakfast (eggs, oats, a homemade smoothie, or even just a piece of fruit and some nuts) and then follow it up with a quality lunch and dinner.

Now, the lunch and dinner parts can be tricky.  You’re on the go, challenged on what to eat, or maybe don’t like to cook.  The same “rules” apply for meals as they do snacks — protein + healthy fat + fiber = awesome.  For an on the go option, I love Subway’s Double Chicken Chopped Salad.

There you have it.  Four super easy, practical strategies to take care of you.  When you take care of you, you aren’t just taking better take care of everyone else, you’re also celebrating YOU.

RELATED: Get more nutrition and women’s health advice from Chris and Kara Mohr.

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Superfood Salads

May 13, 2013 at 4:00 pm
By Guest Blogger

By Dawn Jackson Blatner, RD

Superfoods help keep us healthy and youthful. They potentially fight diseases such as diabetes, cancer and heart disease and may even help slow the aging process. So what better foods to toss into your salads?

With the help of The Dole Taste of Spain Salads, I am posting 31 salad recipes throughout the month of May — enough for a different salad every day. This week, the 7 featured recipes have a Mediterranean vibe and are packed with suprfoods.

These salads are high in flavor, easy on the waistline and will supercharge your health and energy so you can enjoy all the activities summer has to offer from volleyball to paddle boarding to playing frisbee on the beach.

Southern Spanish Market Salad

SUPERFOOD SPOTLIGHT: Avocado. Avocados are worshiped for their heart healthy unsaturated fat, filling fiber (14 grams per avocado!) and essential nutrients like vitamin C, vitamin K and folate.

INGREDIENTS 

• 1 package (11.3 oz.) DOLE All-Natural Ultimate Caesar Kit
• 1/4 cup sliced black olives
• 1 avocado, peeled, and cut into chunks
• 1 medium bell pepper, cut into short thin strips
• 2 tablespoons balsamic vinegar
• 4 anchovy fillets (optional)

DIRECTIONS

1. In a large bowl, combine all DOLE® All-Natural Ultimate Caesar Kit ingredients except Caesar Dressing. Add olives, avocado, bell pepper, balsamic vinegar and toss with dressing.
2. Transfer salad to shallow bowls or plates and garnish each with an anchovy fillet, if desired.
3. Family Friendly Suggestion: So you’re a poultry person…no problem! Try swapping anchovies for a half-cup of pulled or diced cooked chicken to add extra protein that pairs just as easily with olives, cheery bell peppers and balsamic.

Serves 4. Serving size: 1/4 salad. 252 calories and 19g fat per serving.

Here are  more Superfood Salad recipes. Check back next week for a new round of salads!

Seville Potato Verde

SUPERFOOD SPOTLIGHT: Potatoes. Potatoes contain resistant starch, which is a compound that works overtime to help you feel fuller longer. Also, potatoes are an excellent source of vitamin C and potassium.

Raspberry Avocado & Mango 

SUPERFOOD SPOTLIGHT: Raspberries. Raspberries are loaded with anti-cancer and anti-inflammation compounds. Plus they are a low-cal, high nutrition way to curb a sweet tooth.

Beet Salad w/ Citrus Goat Cheese

SUPERFOOD SPOTLIGHT: Beets. Thanks to a unique pigment, called betalain, biting into a beet provides antioxidants, reduces inflammation and may help flush toxins out of the body. Beets are also rich in blood pressure lowering nitrates.

Crunchy Broccoli Salad

SUPERFOOD SPOTLIGHT: Broccoli. Raw broccoli provides high amounts of immune-boosting vitamin C and bone-beneficial vitamin K.

Endless Summer 3-Bean Salad

SUPERFOOD SPOTLIGHT: Beans. Beans provide protein, heart smart fiber and energy enhancing iron. Beans also help keep cholesterol in check and blood sugar balanced.

Caprese Chopped Salad 

SUPERFOOD SPOTLIGHT: Tomatoes. Tomatoes are rich in antioxidants (particularly the trifecta of carotinoids: lycopene, lutein and zeaxanthin) which may improve the health of particularly your eyes and heart.

About the Author: Dawn Jackson Blatner, RDN, CSSD is a registered dietitian nutritionist and certified specialist in sports nutrition based in Chicago. She is the author of The Flexitarian Diet. Dawn is working with Dole throughout the month of May to inspire more salad eating.

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2 Recipes For a Heart-Healthy Mother’s Day Brunch

May 10, 2013 at 9:24 am
By Karla Walsh

There are few better ways to show mom how much you care than breakfast in bed. That tray of goodies—perhaps pancakes with sausage or Eggs Benedict—sure tastes great, but may not be too nice for her health, though.

New research found that a meat-free diet can cut risk for heart disease by 32 percent, so the two vegan recipes below from The China Study Cookbook, will keep mom’s heart happy, too. By the way, all of the dishes in the book are not only vegetarian, but vegan!

Scrumptious Apple-Filled Turnovers
Serves 8

Turnovers

• 3½–4 cups whole-wheat pastry flour
• 1 tablespoon Sucanat
• ½ teaspoon sea salt
• 2½ teaspoons instant (fast rise) yeast
• 1½ cups warm water

Filling

• 3 cups apples, diced finely
• ½ cup walnuts, chopped
• ¾ cup raisins
• 2 tablespoons maple syrup
• 2 teaspoons cinnamon
• ½ teaspoon nutmeg

1. Mix all the turnover ingredients together in a bowl. Knead with your hands for 8–10 minutes, until smooth and elastic. Separate into 8 balls; cover, and let rise for 40 minutes.
2. Once turnovers are covered, prepare filling by mixing all ingredients in a medium-sized bowl and set aside.
3. After 40 minutes, roll out each ball to a diameter of about 3 inches. Place one heaping tablespoon of filling into the center. For each turnover, fold the edges together to form a half moon. Pinch the edges together with a fork so there are no openings.
4. Preheat oven to 425˚F.
5. Let your turnovers rise on the counter for 15 minutes, then place turnovers on nonstick baking sheet.
6. Bake at 425˚F for 20–25 minutes.

Read more

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How Boxer Mikaela Mayer Knocks Out Cravings And Her Sexy Abs Secret!

May 8, 2013 at 12:32 pm
By FITNESS Intern

 

Written by Carrie Stevens, editorial intern

Care to step into the ring with 22-year-old amateur boxer Mikaela Mayer? Chances are this former model will knock you out—figuratively and literally. In 2012, she secured the title of U.S. National Champion and brought home bronze and gold medals from the World Championships and Continental Games, respectively. The Los Angeles native was an alternate in the London Games (the first year women could compete), and has her sights set on gold in Rio. We talked training and being bikini-body ready for summer (have you seen her abs?), plus her genius secret for keeping that sweet tooth in check.

How did you discover boxing?
I signed up for Muay Thai at a gym near my house, and was practicing to keep myself busy. A few months in, I suffered a slight back injury that prevented me from kicking, so my trainer made me take boxing fights to develop my hands. Once I tried it, fell in love and never went back! I remember telling myself only two or three months in that I was going to be the best female fighter in the world.

Clearly that’s working out! How often do you train?

When I’m in camp for a tournament, it’s six days a week, two to three times a day for six weeks. It’s nothing but eat, sleep, train, repeat! The workouts will vary week to week, but it’s a mix of interval running, swimming, strength training, boxing and sparring three to four times a week.

Well, that must keep you bikini-body ready year-round, right?

Even when I don’t have major competitions coming up, working out is still a part of my everyday routine. Partly because I enjoy getting stronger and more skillful and partly because getting back in shape after you have let yourself go is too hard! So I always try to maintain. Staying in tip-top shape requires working out consistently. You can’t make excuses for skipping the gym. It needs to be a priority.

Read more

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Super-Satisfying Salads

May 7, 2013 at 9:55 am
By Guest Blogger

By Dawn Jackson Blatner, RD

As summer approaches, we start craving fresh foods. Hello healthy salad season—and just in time to help us slim down for summer!

With the help of Dole Salads, I am posting 31 delicious and simple salad recipes throughout the month of May—enough for a different salad every day.

Here’s the thing about salad: If you make one that’s too light, you’ll be hungry in an hour. But add the wrong ingredients, and your salad can have more calories and fat than a burger and fries. The trick to making a healthy salad that’s a satisfying meal is in the ratio of ingredients.

This the general equation for the perfect entrée salad:

2-3 cups veggies
+
3/4 cup or 3 ounces cooked protein
(~150 calories; beans, egg, turkey, tuna, etc.)
+
3/4 cup cooked grain or starchy carb
(~150 calories; brown rice, whole grain pita, quinoa, baguette, etc.)
+
2-3 Tablespoons fat
(~100 calories; dressing, cheese, nuts, etc.)

Each of this week’s salads has the perfect ratio of ingredients to fill you up without weighing you down. Try one for dinner tonight!

Garden Tapas with Tuna
Who says a salad has to be served in a bowl? This one is served on top of thinly sliced baguette pieces…

INGREDIENTS

• 1 package (6 oz.) DOLE Tender Garden, coarsely chopped
• 2 (2.6 oz.) pouches chunk tuna or 1 (5 oz.) can chunk light tuna in water, drained
• 1/4 cup low-fat mayonnaise
• 1/4 cup plain low-fat yogurt
• 1/4 cup chopped celery
• 2 tablespoons chopped pimento
• 1 tablespoon coarsely chopped parsley leaves
• 2 teaspoons bottled capers, drained
• 1 hard-boiled egg, coarsely chopped
• Juice from 1 medium lemon (about 3 tablespoons)
• 1 (8 oz.) baguette French bread, cut into 12 slices, toasted
• Salt and pepper, to taste (optional)

DIRECTIONS

1. In a large bowl, mix and toss all ingredients together thoroughly, except baguette. Season to taste with salt and pepper if desired.
2. Top bread slices with salad mixture.
3. Transfer to plates and season with fresh pepper, if desired.

Serves 4. Serving size: 1/4 salad. 317 calories and 7g fat per serving.

Here are  more Super-Satisfying Salad recipes. Check back next week for a new round of salads!

• Mediterranean Salad with Grapes and Sausage
• Miso-Garlic-Roasted Tofu Caesar Salad
• Quinoa Salad with Shrimp, Mango and Butter Lettuce
• Bulgur, Chickpea, Pistachio Salad
• Peanut Tempeh Thai Salad
• Grains & Greens Salad with Hummus Dressing

About the Author: Dawn Jackson Blatner, RDN, CSSD is a registered dietitian nutritionist and certified specialist in sports nutrition based in Chicago. She is the author of The Flexitarian Diet. Dawn is working with Dole throughout the month of May to inspire more salad eating.

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Heart Health Tips to Live By

May 6, 2013 at 11:11 am
By mohrresults

A few months ago, we were reminded during “heart month” about how heart disease kills way too many women. As the seasons change and some of us feel reinvigorated to revamp their diets and routine, we want to urge you to remember these super-simple steps to reduce your chances of heart disease. By employing these easy strategies, you’re helping to make sure you don’t wind up a statistic.

1. Engage in at least 30 minutes of structured physical activity, 5 days/week.  This isn’t for weight loss but basic heart health.  Whatever exercise you like — walking, cycling, weight lifting, swimming — works, though variety is ideal.  No matter how busy you are, everyone has the time, so try to make it!

2. Stand up.  Sitting is the new smoking.  Where can you find time in your day to stand and move , beyond structured physical activity?  Maybe rather than watching TV, you go for a family walk before or after dinner.  Start a walking group at work or investigate stand-up desks if you work at home.  If you have dogs, take them for a walk instead just letting them out back.  There are a lot of opportunities to move — you just need to be creative, take control and make a conscious effort to make you a priority.

3. Eat more omega-3 fats.  Omega-3 fats are amazing for us. The best way to get them in the diet is from foods like wild seafood (salmon, tuna, sardines, anchovies), among others.  Read more

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Slimmed-Down Cinco de Mayo Cocktails (Including that Margarita!)

May 3, 2013 at 1:48 pm
By FITNESS Intern

Written by Carrie Stevens, editorial intern

Plan to celebrate Cinco de Mayo this Sunday?  Even though its signature cocktail is a potential diet disaster—one frozen margarita can contain tons of sugar and sodium, not to mention upwards of 500 calories—you can indulge without the bulge.  We enlisted Tequila Herradura to slim down some of our favorite drinks that pack the same taste for 200 calories or less.  Bottoms up!

Pineapple Serrano Margarita

Ingredients

• 1.5 oz. Herradura Silver
• 3 cubic inches pineapple, diced
• 3/4 oz. lime juice
• 1/2 oz. simple syrup
• 3 slices Serrano chili with seeds

Crush pineapple and chili slices in the base of a shaker with a muddler. Add cubed ice and remaining ingredients; shake hard. Strain over ice. Garnish with a chili and star Anise pod (optional).

Calories: 169

Apricot Cooler Margarita

Ingredients

• 1.5 oz. Herradura Silver Tequila
• Large bar spoon of apricot jam
• 3/4 oz. lime juice
• 1/4 oz. simple syrup
• 1 kumquat

Shake all ingredients in a cocktail shaker and pour into an ice-filled old-fashioned glass.  Garnish with kumquats, apricots and a mint sprig (optional).

Calories: 156

Read more

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Slim Down Your Cinco De Mayo Spread

May 2, 2013 at 3:49 pm
By FITNESS Intern

Written by Carrie Stevens, editorial intern

Fruity margaritas, creamy guacamole, crunchy chips…there’s a reason Cinco de Mayo is such a popular holiday!  We love Mexican fare (and plan to fully fiesta), but the high calorie content can be a real party pooper.  To keep our waistlines and tastebuds happy, we consulted Rick Bayless’ new cookbook, Frontera, full of unique spins on classic Mexican recipes.  Here are just a few delicious ways to slim down and spice up that classic chip dip.

Grilled Corn and Poblano Guacamole

Makes about 4 cups

Ingredients

• 1/2 medium white onion, sliced crosswise into 3 rounds
• A little olive or vegetable oil
• Salt
• 1 small ear of fresh corn, husked and cleaned of silk
• 1 fresh poblano chile
• 3 ripe medium-large avocadoes
• 1/4 cup crumbled Mexican fresh cheese (queso fresco) or other fresh cheese, like salted pressed farmer’s cheese or goat cheese
• 2 Tbsp. fresh lime juice
• 1 to 2 Tbsp. chopped fresh epazote (or cilantro)

Directions

Heat a gas grill to medium. Lightly brush both sides of the onion slices with oil, sprinkle with salt and lay on the grill. Oil the corn and lay it beside the onion. Grill corn and onion 4 to 5 minutes per side,. Roast the poblano for 5 to 7 minutes, turning evenly until blackened.

Remove onion and chop into 1/4-inch pieces. Cut kernels off the cob..  Rub the blackened skin off the poblano, pull out and discard the stem and seed pod. Tear open and briefly rinse to remove stray seedss. Cut into 1/4-inch pieces.

Halve avocadoes and remove pit, scooping the flesh from one avocado into a large bowl. Scoop flesh from the other two onto a cutting board and cut into 1/2-inch pieces. Mash the avocado that’s in the bowl.

Pour diced avocado into the mashed avocado bowl, along with the grilled onion, corn, poblano and 2 tablespoons of fresh cheese. Sprinkle with lime juice and epazote, then gently stir mixture.  Taste and season with salt. Cover with plastic wrap pressed directly on the surface of the guacamole and refrigerate.

When ready to serve, sprinkle with remaining cheese.

Read more

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