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Nutrition

Sheryl Crow Teams Up To Feed America + Chats About Her Upcoming Album

Written on May 24, 2013 at 9:08 am , by

Buy a vitamin, feed a friend. (Photo courtesy of Bayer One A Day Women’s)

You’ve heard her name for years, listened to her hit songs and likely watched her as a mentor on season 4 of The Voice. But when she’s not in the public eye, Sheryl Crow is volunteering at local food banks to help the 50 million Americans trying to make ends meet. For the second year, Crow teamed up with Feeding America and One A Day’s Nutrition Mission to fight hunger. We caught up with the busy star to find out how she eats healthy herself (while feeding her kids!) and how you can score a trip to NYC to hang with the music star.

You’ve teamed up again with One A Day for the Nutrition Mission. What keeps you coming back?

I just think it’s such a good program and the last I heard, there are nearly 50 million people in America challenged by food insecurity. With this mission, everyone gets meals three times a day. It seems like the work is never done, and this is just a great, easy way to be a part of helping your community. You just buy a multivatimin, which many people already take, and two meals are donated with each purchase. And if you have a story about volunteering at a local food bank, you can share it at nutritionmission.com for the chance to win a grant for your area, plus a trip to NYC to come hang out with me.

So do you have any fave spots in NYC you might take the winner to then?

When my kids are with me we almost always go to the Museum of Natural History. And Central Park, of course.

So how else can people get involved with the Nutrition Mission?

I think that volunteering at a local food bank is always helpful and very eye-opening. It leaves its mark when you see the kinds of people that come in. It’s not necessarily just homeless people. Oftentimes it’s a mom who has three or four kids, and she works but just can’t make ends meet. One of the problems that we see with food insecurity is that people don’t talk about it; they’re embarrassed. One day I went to school with my little boy, who’s in Pre-K, and we had to go do a morning program. By 9am I was like, “Where’s the snack?” These kids who are affected by food insecurity walk in and haven’t had a good morning meal and by 9 or 10 they really need something. And out of the 50 million people who are affected, 16 million are kids. It’s a problem we can all help with.

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Summer Entertaining Salads

Written on May 21, 2013 at 12:25 pm , by

Photo courtesy of Dole Salads.

Grilled peaches and goat cheese are mixed into this yummy spinach salad. Photo courtesy of Dole Salads.

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.

4 Tips for Top-Notch Health

Written on May 16, 2013 at 3:31 am , by

Chris Mohr Fitness

Dr. Christopher Mohr, PhD RD is a nutrition spokesperson and co-founder of MohrResults.com with his wife, Dr. Kara Mohr, PhD.

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.

Superfood Salads

Written on May 13, 2013 at 4:00 pm , by

Enjoy a taste of spain in this superfood salad! Photo courtesy of DOLE.

Enjoy a taste of Spain in this superfood salad! Photo courtesy of DOLE.

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.

What You Need to Eat to Be Heart-Healthy

Written on May 13, 2013 at 9:28 am , by

Boost heart health by indulging in seafood? You don’t have to tell us twice! (Photo courtesy of the National Fisheries Institute)

According to a recent statement made by the American Heart Association, heart failure costs are expected to more than double by 2030, potentially costing Americans a whopping $244 per year! Time is tickin’ to beat the rising heart disease incidence—the leading cause of death in women. Insert omega-3 fatty acids, which has proven study after study to reduce the risks. Opt for food sources of supplements, says New York University adjunct nutrition professor and FITNESS Advisory Board member Lisa Young, Ph.D., R.D. It’s as easy peasy (and affordable) as cracking open a can of tuna—just two servings of seafood a week! Now isn’t that just fin-tastic?

Jazz up the versatile canned good with your favorite spices, Dr. Young suggests, and fold it into a cold pasta salad, wrap or form into burgers. Another great idea? Tasty crostinis made with thin baguette slices, fresh rosemary and Kalamata olives. No more fishing for heart health excuses. Here’s a quick and easy recipe that pairs perfectly with a glass of white for a summer soiree app. Your friends and heart will thank you later.

White Bean and Tuna Crostini
(Recipe courtesy of Melissa d’Arabian)
Makes 4 servings

  • 10 thin baguette slices
  • 4 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 teaspoons minced garlic
  • 1 teaspoon rosemary, finely chopped
  • 1/8 cup dry white wine
  • 1 15-ounce can white kidney beans, drained
  • 1 5-ounce can chunk-light tuna packed in water, drained and flaked
  • 1/3 cup finely chopped red onion
  • 1/4 cup finely chopped pitted Kalamata olives
  • 1/2 cup minced fresh parsley leaves
  • 1 tablespoon red wine vinegar

Directions: Preheat oven to 350° F. Arrange baguette slices in single layer on baking sheet; brush slices with 3 tablespoons olive oil. Bake until bread is crisp and golden, about 15 minutes. Set aside. In a preheated skillet, cook onion, garlic, rosemary, and salt and pepper to taste in the oil over moderately low heat, stirring, until the onion is softened. Add the wine and simmer the mixture until the wine is reduced by half. In a food processor, purée the beans and the onion mixture and salt and pepper to taste, transfer the mixture to a bowl and chill it, covered, until it is cool. In a small bowl, toss together tuna, onion, olives, parsley, vinegar, and salt and pepper to taste.Spread bean puree among baguette slices and top with tuna salad. Garnish each with 1 small rosemary sprig.

For more recipe ideas and information on heart healthy fish, visit getrealaboutseafood.com.

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

Written on May 10, 2013 at 9:24 am , by

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

Baking apples like Macintosh, Jonathan or Cortlands work well in these 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

Super-Satisfying Salads

Written on May 7, 2013 at 9:55 am , by

Garden Tapas with Tuna Salad

Enjoy a complete, satisfying salad so that you’re not hungry later. Photo courtesy of Dole Salads.

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!

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.

Heart Health Tips to Live By

Written on May 6, 2013 at 11:11 am , by

people jogging with dog

Your pooch’s heart health will be better, too! Photo by Christa Renee

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

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

Written on May 3, 2013 at 1:48 pm , by

Indulge without the bulge. (Photo courtesy of Tequila Herradura)

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

Join the Food Revolution This Month

Written on May 1, 2013 at 9:29 am , by

Who says dessert can’t be healthy? (Photo courtesy Jamie Oliver)

An interesting stat: The average U.S. elementary school child gets just about 3.4 hours of food and nutrition education a year. And with over 43 million children overweight or obese, if this epidemic continues on this road, that number will rise to 60 million by 2020. Yikes! Take a stand and join celebrity chef and food activist Jamie Oliver on May 17 for Food Revolution Day, a movement to raise awareness or funds for better food education and cooking skills in your area.

Started last year as an effort to get back to basics with healthy cooking skills, Food Revolution has racked up 1,000 events in 664 cities across 62 countries. This year, Oliver is asking individuals, schools, businesses and organizations everywhere to host or attend activities in their areas to combat obesity and health epidemics that affect more than 500 million adults worldwide. Interested? Check out foodrevolution.org for a list of events in your city, recipes and ideas on how you can host your own Food Revolution Day. Below, Oliver shared one of his favorite recipes with us, proving that getting your kids interested in healthy eating doesn’t have to be a drag.

Jamie Oliver’s Berry Ice Cream

Ingredients

1.5 pound pack of mixed frozen berries

5 ounces blueberries

3-4 tablespoons of honey

1.5 pound tub of natural yogurt

Directions

1. Get ahead by putting 4 small glasses in the freezer for a few hours, or until nicely chilled.

2. Then, get the glasses and the frozen berries out of the freezer and divide the fresh blueberries between the glasses.

3. Put the honey and yogurt into a food processor and mix, then add the frozen berries and mix again until combined. Spoon the frozen yogurt over the fresh berries and serve.