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Nutrition

5 Delicious Dinner Salads

Written on May 19, 2014 at 9:50 am , by

Written by Dawn Jackson Blatner, RD 

It’s week 3 of our National Salad Month celebration, and it’s all about simple and satisfying salad ideas for dinner. No skimpy or wimpy salads here! If you are looking for even more ideas, DOLE Salads has an online recipe library that offers serving suggestions, entertaining tips and fun ways to enjoy your greens beyond just putting them in a salad bowl. In the meantime, try these dinner winners!

Kale Caesar with Sliced Grilled Steak
Calories: 420
Serves: 1 

Ingredients

  • 3 cups prepared DOLE Kale Caesar Salad Kit
  • 2 ounces grilled lean steak, sliced

Combine ingredients and toss together.

Nutrition Info:
420 calories, 26g total fat, 7g saturated fat, 0g trans fat, 65mg cholesterol, 890mg sodium, 17g carbohydrate, 3g fiber, 3g sugar, 25g protein, vitamin A 90%, vitamin C 60%, calcium 30%, iron 20%

Greens & Guac Baked Nachos
Calories: 410
Serves: 1

Ingredients

  • 3 6-inch corn tortillas, sliced into 6 triangles each
  • Cooking spray
  • 1/3 avocado, cubed
  • 1/2 lime, juiced
  • dash of sea salt
  • 2 cups DOLE Baby Spinach, finely chopped
  • 1/2 cup canned black beans, rinsed and drained
  • 2 Tablespoons pico de gallo
  • 2 Tablespoons low-fat shredded cheddar cheese
  • 2 Tablespoons plain 2% Greek yogurt

Preheat oven to 375 degrees F. Mist baking sheet & tortilla strips with cooking spray and bake for 15 minutes or until crisp. Mix together avocado, lime juice and salt to make guacamole. Pile baked tortilla chips on a plate and top with DOLE Baby Spinach, beans, pico de gallo, cheese, yogurt and guacamole.

Nutrition Info:
410 calories, 13g total fat, 2.5g saturated fat, 0g trans fat, 5mg cholesterol, 770mg sodium, 66g carbohydrate, 17g fiber, 6g sugar, 17g protein, vitamin A 40%, vitamin C 40%, calcium 20%, iron 25%

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5 Satisfying and Energizing Lunch Salads

Written on May 12, 2014 at 10:04 am , by

Written by Dawn Jackson Blatner, RD 

It’s week 2 of our National Salad Month celebration and with the help of DOLE Salads, here are 5 on-the go lunches to power you through the busy work week.

Southwest Tortilla Salad
Calories: 410
Serves: 1

Ingredients

  • 2 6-inch corn tortillas, sliced into strips
  • cooking spray
  • sea salt, to taste
  • 3 cups DOLE Hearts of Romaine
  • 1/3 avocado, diced
  • 1/2 cup canned black beans, rinsed & drained
  • 3 Tablespoons 2% shredded cheddar cheese
  • 1/4 cup salsa or pico de gallo
  • 1/4 cup plain 2% Greek yogurt

Preheat oven to 375 degrees F. Place tortilla strips on baking sheet, mist with cooking spray, sprinkle with salt and bake for 10 minutes until crisp. In salad bowl, top DOLE Hearts of Romaine with crisp tortilla strips, avocado, black beans and cheese. Mix together salsa & yogurt to make dressing.

Nutrition Info:
410 calories, 14g total fat, 3.5g saturated fat, 0g trans fat, 10mg cholesterol, 750mg sodium, 59g carbohydrate, 16g fiber, 12g sugar, 21g protein, vitamin A 210%, vitamin C 80%, calcium 25%, iron 25%

Avocado Hummus Power Sandwich
Calories: 410
Serves: 1

Ingredients 

  • 1/3 avocado
  • 1/2 cup canned white beans, rinsed & drained
  • 1/2 lemon, juiced
  • sea salt & black pepper, to taste
  • 1 whole grain English muffin
  • 1 cup DOLE Power Up Greens Baby Kale & Greens Blend (or other DOLE Power Up Greens Blend)
  • 15 green grapes (about 1/2 cup)

In small bowl, mash together avocado, beans and lemon juice with the back of a fork until well combined. Season with salt & pepper. Spread mixture on an English muffin and top with DOLE Power Up Greens. Serve with side of grapes.

Nutrition Info:
410 calories, 12g total fat, 1.5g saturated fat, 0g trans fat, 0mg cholesterol, 450mg sodium, 66g carbohydrate, 16g fiber, 19g sugar, 15g protein, vitamin A 25%, vitamin C 40%, calcium 35%, iron 25%

TIME SAVER: BBQ Ranch Chopped Salad w/ Chicken
Calories: 390
Serves: 1

Ingredients

  • 3 cups prepared DOLE BBQ Ranch Chopped Salad Kit
  • 3.5 ounces grilled chicken breast, cubed

Combine ingredients and toss together.

Nutrition Info:
390 calories, 19g total fat, 5g saturated fat, 0g trans fat, 90mg cholesterol, 540mg sodium, 20g carbohydrate, 3g fiber, 8g sugar, 34g protein, vitamin A 90%, vitamin C 60%, calcium 10%, iron 10%

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Celebrate National Salad Month with Energizing Breakfast Smoothies

Written on May 5, 2014 at 4:30 pm , by

By Dawn Jackson Blatner, R.D.

May is National Salad Month, so there’s no better time to bust out the salad bowl. But ditch the boring garden varieties and try some new and exciting ways to eat your salad—on nachos, blended into pesto or even as a smoothie. We’ve got some creative and delicious ideas for you to try!

With the help of DOLE Salads and in honor of National Salad Month, I am going to do a weekly salad post on The Fit Stop. Each Monday in May, I’ll give you simple salad recipes loaded with flavor and energizing nutrients. On the final Monday of the month, I’ll pull all the recipes together into an easy 5-day meal plan, complete with a shopping list.

Week 1 kicks things off with five energizing breakfast smoothies. Each recipe serves 1 (16 ounces).


Power Up Green Smoothie 

Calories: 310

  • 1.5 cups DOLE Power Up Greens Baby Kale (or other Power Up Greens blend)
  • 1 cup unsweetened vanilla almond milk
  • 1.5 Tablespoons almond butter
  • 1 small banana, chopped
  • 5 green grapes
  • 5 ice cubes

Place all ingredients in blender and puree thoroughly until smooth.

Nutrition Info (1 smoothie): 310 calories, 17g total fat, 1.5g saturated fat, 0g trans fat, 0mg cholesterol, 260mg sodium, 35g carbohydrate, 8g fiber, 18g sugar, 9g protein, vitamin A 45%, vitamin C 35%, calcium 45%, iron 10%

 


Carrot Clementine Bliss

Calories: 290

  • 1.5 cups DOLE Butter Bliss lettuce
  • 1 cup unsweetened vanilla almond milk
  • 1.5 Tablespoons almond butter
  • 1/2 cup grated carrot
  • 2 clementines, peeled
  • 5 ice cubes

Place all ingredients in blender and puree thoroughly until smooth.

Nutrition Info (1 smoothie): 290 calories, 17g total fat, 1.5g saturated fat, 0g trans fat, 0mg cholesterol, 290mg sodium, 33g carbohydrate, 9g fiber, 19g sugar, 9g protein, vitamin A 220%, vitamin C 130%, calcium 35%, iron 8%

 

Green Gingerade 

Calories: 310

  • 1.5 cups DOLE Baby Spinach
  • 1 cup coconut water
  • 25 green grapes (about 3/4 cup)
  • 1/4 cup raw cashews
  • 1/2 lemon, juiced
  • 1 teaspoon grated ginger
  • 5 ice cubes

Place all ingredients in blender and puree thoroughly until smooth.

Nutrition Info (1 smoothie): 310 calories, 12g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 115mg sodium, 47g carbohydrate, 4g fiber, 32g sugar, 8g protein, vitamin A 25%, vitamin C 30%, calcium 10%, iron 20%

 

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Kelly Osbourne Dishes On Her Stay-Slim Secrets

Written on May 1, 2014 at 3:42 pm , by

Written by Jordan Clifford, editorial intern

Famous for her colorful hair, unique style and true-to-herself attitude, the fashion-forward Kelly Osbourne has been focused on getting and, more importantly, staying healthy. (Since kicking off her weight loss journey back in 2009, Osbourne has shed and kept off an impressive 70 pounds!) To help celebrate the launch of Wheat Thins Popped, we got the skinny on Osbourne’s fit physique.

“I’ve been through a huge transformation in my life,” Osbourne told FITNESS Associate Beauty Editor Molly Ritterbeck. “It’s not just about health, it’s about maintenance. It’s finding the way you want to be and working on yourself and finding things that work for you.” So, how does she do it? Simple swaps and go-to snacks are her top tricks. “I’ve started to take my own snacks with me on set,” said the Fashion Police starlet, adding that Wheat Thin’s new poppable product is actually one of her favorites.

“I tasted-tested every single one before I said ‘yes’ to doing this [campaign] because I can’t lie,” she said. And boy, do we appreciate her honesty! But sometimes a little mental fibbing is just what you need when it comes to swapping out those not-so-good-for-you treats. “If you want sour cream, have fat-free Greek yogurt instead and add some lime and a little pinch of salt and your mind thinks it’s the same thing,” explained Osbourne.

And when it comes to her workouts, Osbourne likes to mix it up. “I love a good sweat and a run and I do circuit training,” she said. “But I also love my hula hooping and…fun stuff like the trampoline workouts and there’s a jazzercise class that I want to start doing in LA.” She even tried out salsa but says she can’t keep it up “because I get too competitive and by the time I leave, I can’t walk.” Looks like her Dancing with the Stars days aren’t quite behind her yet!

Photo courtesy of Michael Loccisano/Getty Images for Wheat Thins

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Snack Girl’s Secret to Winning Between Meals

Written on April 29, 2014 at 9:50 am , by

Written by Jordan Clifford, editorial intern

Control is key, says Cain. That’s why she always has almonds or a chocolate square in her purse. (Photo courtesy of Beth Wallace)

It’s no secret, snacking throughout the day revs up your metabolism. But successfully satisfying the mid-day munchies without undoing your workout can be a challenge. In fact, a recent National Health and Nutrition Examination Survey found that the average number of snacks consumed per day has doubled over the past 30 years, contributing to a quarter of our daily caloric intake. Here to help fight the between-meal pig outs is self-proclaimed “Snack Girl” Lisa Cain, author of Snack Girl to the Rescueon sale now. Ready, set, snack—smart!

Identify what you want. Is your sweet tooth calling? Or are you in need of something salty? Before lunging for that chocolate bar and bag of chips, narrow in on exactly what it is you’re looking for, suggests Cain. That way, you kick cravings for less calories. Win, win.

Smart swapping. “Try to find something in the same flavor profile that’s a healthier alternative,” says Cain. Say you’re fixin’ for nachos, for example. It isn’t just about the flavor, but the overall finger-licking experience. Trade in the high-calorie snack for something a bit more forgiving, like a serving of Monterey Jack cheese with whole grain crackers, suggests Cain. “It has calcium and protein and is a lot better for you!

Check the clock. Are you really hungry? “A lot of people are afternoon snackers,” says Cain. “They’ve got a low in the middle of the day and sometimes it’s just because you’re bored or you’re tired.” Find a replacement activity instead, like taking a walk, to see if food is really what you’re after or just a change of pace.

Run low. “Snacks should be around 150 calories,” says Cain. “If you’re going up to 300 or 400, we’re looking at more of a meal and you’re going to ruin your appetite.” Check out our recipe collection for smart, waist-friendly options.

Snack pack. Cain always has a little bag of almonds or a square of chocolate in her purse to prevent a surprising urge to splurge. “If I’m in a café and I want a cookie, what stops me is having that little square of chocolate.” Control cravings—and portions—by being prepared on-the-go.

Want more tips and tricks? Pop by Cain’s site for waist-friendly treats (Chili Lime Popcorn, Rosemary Roasted Walnuts and No-Bake Brownie Balls, to name a few) to eat day and night.

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Snack Attack! The Must-Try Dip to Pair with Pretzels

Written on April 25, 2014 at 5:16 pm , by

Written by Jordan Clifford, editorial intern

Pretzels are the perfect snack—a little salty with a whole lot of crunch. (No wonder so many distance races offer them at the finish line shoot!) Alone they’re great, but topped with something? All the better. Put a twist on the classic munchie with this savory recipe. I mean, it’s National Pretzel Day tomorrow, after all. Time to celebrate! Double-dipping encouraged.

Ricotta-Roasted Garlic Dip

1 bag Rold Gold Three Cheese Pretzel Thins
6 bulbs whole garlic
3 tablespoons extra virgin olive oil
2 pints ricotta cheese
2 teaspoons Dijon mustard
¼ cup grated Parmesan cheese
½ teaspoon salt
1 pinch freshly ground black pepper

Preheat oven to 350°F. Using a serrated knife, cut the top ¼ of each head of garlic off, exposing the tops of the cloves inside. Place the garlic heads on a sheet of aluminum foil and drizzle olive oil over each one. Wrap in foil and place in the oven for 45 minutes. Remove and allow to cool. Squeeze roasted garlic out of each head and place in a mixing bowl. Add the ricotta, Dijon mustard, Parmesan, salt and pepper and mix thoroughly. Serve and enjoy!

Recipe and photo courtesy of Rold Gold Pretzel Thins

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Ready to Run: Fuel for the Boston Marathon with Nutritionist Heather Bauer

Written on April 17, 2014 at 9:51 am , by

Written by Jordan Clifford, editorial intern

Springtime, sunshine and sweaty success—could there be a better combination? We just wrapped up our own 13.1 miles this past weekend with the More/FITNESS Women’s Half-Marathon (thank you to everyone who came out!) and our tired legs confirm that race season has begun. That’s why we turned to nutritionist Heather Bauer, R.D., founder of Bestowed.com and coach of Team Stonyfield, to ensure we’re making the most of our miles. I mean, the iconic Boston Marathon is on Monday, after all. Get ready to push your pace with Bauer’s top training and race-day fueling tips:

Fuel your fire: Look for snacks that have whole ingredients, no GMOs, no antibiotics and no growth hormones, suggests Bauer. “Eating clean, organic food just guarantees that your body is going to get the best possible food and power to get through that race.”

Power up with protein: “Most runners know about carbs, but I think protein gets downgraded,” says Bauer. That’s because after a long run, the muscle-building grub aids in recovery time and makes you stronger for tomorrow’s training. Check out her protein-packed recipe below.

Pick the right carbs: Carb-loading is a no-go for Bauer. Instead, she suggests taking in more modified carbohydrates to prevent that dreadful bloated and heavy feeling that comes along with gorging. “It’s about picking more low-glycemic options,” says Bauer. Stock up on whole-grains, fruits and veggies instead of a massive plate of pasta the night before your race.

Watch your weight: “There are people who experience between a five- and eight-pound surge of weight when they are training [for a marathon] because they overcompensate on calories due to how hungry they are,” explains Bauer. Control is key, so stick to “snacks that have a clear start and end.” Instead of reaching for that family-sized pack of pretzels, grab a bar with less than 180 calories or an apple with a single-serving packet of almond butter. “Being a healthy, lean weight on race day is really beneficial to getting through 26 miles,” says Bauer. “Having an extra 10 pounds is like carrying a backpack!”

Photo courtesy of Stonyfield

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Low-Cal Cocktails for a Slim and Spirited St. Patty’s Day

Written on March 14, 2014 at 4:59 pm , by

Written by Jordan Clifford, editorial intern

Going green never tasted so good.                 (Photo courtesy of UV Vodka)

Green, calorie-packed drinks are simply part of the St. Patrick’s Day tradition, right? Think again. Celebrate your Irish heritage this weekend with one of these three guilt-free recipes—all under 200 calories. So go ahead, throw on your best shamrock-covered ensemble and drink up!

Delightfully Delicious

  • 1 oz. Smirnoff Sorbet Light Pineapple Coconut
  • 1  oz. Blue Curacao
  • 2 oz. pineapple juice

Combine ingredients in glass over ice. Stir and enjoy.

Calories: 172
Recipe courtesy of Smirnoff

Herradura Green Agave

  • 1 1/2 oz. Herradura Silver
  • 1 oz. melon liqueur
  • Squeezed fresh lime juice

Shake tequila, melon liqueur and lime juice with ice for 15 seconds. Strain into a chilled martini glass and garnish with a Shamrock carved lime. Shake and pour into martini glass

Calories: 186
Recipe courtesy of Tequila Herradura

The ShamROCK

  • 1.5 oz of UV Apple
  • 1 part Diet Lemon-Lime Soda
  • Garnish with 1 apple wedge

Shake and serve over ice.

Calories: 130
Recipe courtesy of UV Vodka

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Olympic Skier Julia Mancuso Talks Sochi, Smoothies and What’s Next

Written on February 25, 2014 at 12:49 pm , by

Where does Mancuso keep her other medals? “My mom normally has them but I had her send them to me so I could have them all [together] for at least a moment.”

Slush and the resulting sloppy conditions were all the buzz in Sochi the past few weeks, but according to alpine skier Julia Mancuso, who snagged a bronze in the ladies’ super combined slalom, it wasn’t as bad as everyone cracked it up to be. In fact, Mancuso told us that she liked the hills in Russia! To put it simply, “it could have been worse.”

The Squaw Valley resident had yet another outstanding Olympic experience competing in three events and attending a handful of others to cheer on Team U.S.A. Adding a fourth medal to her accolades was the bling-a-licious cherry on top. “I was struggling going into this season so being able to get a medal was kind of a bonus,” she confessed. “I was hoping to use that energy into the next events and that didn’t happen. I was a little disappointed but looking back, I achieved something that so many athletes don’t get to do.”

So what’s her success secret? No Beyoncé dancing pre-race ritual here (although we still love you, Queen B). The most decorated woman in U.S. Olympic alpine history swears by one thing: getting her head in the game. “Ski racing is 99 percent mental, so for me it’s about getting to the start and relaxing—getting in the right mindset to go fast!” 81 miles per hour, fast. Talk about mind over matter!

Unlike other Olympians who are just arriving home, Mancuso skipped out on the Closing Ceremonies for a short stint in the States before finishing off her World Cup season. “Three more weeks and then it’s time to start training for next year,” she said a few days before jet-setting off to Switzerland.

And all of that traveling definitely adds up—especially when it comes to diet. “I try to eat healthy but it’s hard to plan ahead,” she said. “It’s one more thing to stress about if you’re not getting the right foods, so I try to control what I can and make good choices of the stuff I can’t control.” Her fuel of choice? ZICO-based smoothies. Check out her fave pre- and post-workout recipe below. Delicious and nutritious, perfect for whatever “podium” you’re looking to achieve.

So what’s Mancuso up to next, once she gets a little down time? She’ll be swapping snow for Hawaiian waters to indulge her surfing and paddleboarding interests, then flying to London to attend her BFF’s wedding. Sounds like a fun year ahead!

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Slimmed-Down Sips: Smart Swaps for Your Favorite Winter Drinks

Written on January 10, 2014 at 11:45 am , by

Slim down these tasty treats so there’s no side of guilt. (Photo courtesy of Starbucks)

Written by Alena Hall, editorial intern

It seems that as soon as we set our healthy eating and weight loss resolutions, the blustery winter sends us running into the comforting arms of our favorite coffee shop to down those delicious cold-weather drinks we love so much. They warm us up from the inside out, and let’s face it, they taste like happiness in a cup on the days we really need a lift.

Unfortunately, those daily pick-me-ups come at a caloric cost and it leaves less room for good-for-you food choices. So in an effort to have our coffee and drink it too, we tapped executive chef Anthony Stewart of the Pritikin Longevity Center to serve up the best-tasting ways to slim down our favorite winter beverages from popular specialty chains, rather than ruling them out altogether.

“It’s always good to remember that the food industry is big on presentation and taste but not so much on nutrition,” Stewart says. “So whenever you can dilute or make a simple substitution request, it will serve you well.” Little things like skipping the caramel drizzle, choosing from available fat-free milk and asking for unsweetened cocoa powder can go a long way. So the next time you hit up Starbucks, Dunkin Donuts or Tim Horton’s in an effort to escape from the cold, make these simple requests to save your calories without skimping on flavor.

Starbucks Tall Peppermint Mocha

Original calorie count: 320

Simple swaps:

  • Replace syrup with 1 ½ tablespoons of Crème de Menthe
  • Add 3 tablespoons unsweetened cocoa powder
  • Request hot skim milk over whole milk
  • Choose frothed skim milk instead of whipped cream

New calorie count: 213

Calories saved: 107

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