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Weight Loss

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

Flat-Belly Salads

Written on May 1, 2013 at 11:30 am , by

watermelon salad to lose weight

Reach your weight loss goals with a tasty watermelon salad. Photo by Laura Georgy, RD.

By Dawn Jackson Blatner, RD

Happy May! Beach season is right around the corner, so now’s the time to get bikini ready with some delicious and nutritious salad recipes. That’s right—you can eat your way to flatter abs!

With the help of Dole salads and in honor of National Salad Month, I am going to give you yummy, healthy and simple salad recipes every week this month for a total of 31 recipes—enough for a different salad every day. You’ll give your taste buds a treat (no boring salads here!), get more veggies and reach your better-body goals.

Each of the salads below has ingredients proven to help you slim down and fight belly fat. Dig in and you’ll be rocking a two-piece on the beach in no time!

Blue Watermelon Feta Salad
Flat-Belly Ingredient Spotlight: Watermelon
Watermelon has high water content and research shows foods with high water content may help you naturally eat hundreds less calories per meal.

INGREDIENTS

  • 1 lime, juiced (about 2 tablespoons)
  • 1/4 cup thinly sliced red onion
  • 1/4 cup crumbled feta cheese
  • 1 bag (5oz) Dole arugula
  • 1 cup cubed watermelon
  • 1/2 cup blueberries

DIRECTIONS

  1. Mix lime juice, onion and feta until combined.
  2. Toss with arugula.
  3. Top with watermelon and blueberries.
  4. Culinary Notes: Mixing the lime juice with the onions mellows the onions’ flavor. For a quick dressing anytime, mix your favorite citrus juice with your favorite shredded/crumbled cheese.

Serves 2. Serving size: 3 cups. 130 calories and 5g fat per serving.

Here are  four more Flat-Belly Salad recipes. Check back next week for a new round of salads!

Mango Salad with Ginger Raisin Vinaigrette
Flat-Belly Ingredient Spotlight: Red Wine Vinegar
Vinegar at meals may help increase feelings of fullness, decrease calorie intake by about 70 calories per meal, improve blood sugars after meals and lead to less body fat over time.

Fresh Fruit Salad with Baby Spinach and Yogurt Poppy Seed Dressing
Flat-Belly Ingredient Spotlight: Pineapple
Pineapple contains bromelain, which improves digestion and decreases post-meal bloating.

Granada Seafood Salad
Flat-Belly Ingredient Spotlight: Sardines
Sardines contain omega-3 fat which may control appetite, increase calorie burning and decrease the amount of fat your body stores.

Spinach Salad w/ Thousand Island Yogurt Dressing
Flat-Belly Ingredient Spotlight: Mushrooms
Mushrooms are the only plant-based source of vitamin D, which research suggests may aid in the loss of belly fat.

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.

Getting Hitched Near NYC? Join the Fit to Be Bride Bootcamp!

Written on April 29, 2013 at 3:29 pm , by

Molly Winter Stewart knows how to get you in tip-top wedding dress shape! (Photo courtesy Molly Winter Fitness)

As someone who is feverishly planning her own nuptials, I came to a realization I’m sure many brides arrived at much quicker than I did: Weddings are expensive! To then even think about shelling out beaucoup bucks on a pricey boot camp tailored toward brides made me want to curl up in a ball (or elope, though I’m not sure Mom would be too pleased about that).

Luckily, The White Gown, a bridal boutique in Dumbo, Brooklyn understands that brides want to look great despite their budget and are setting up a series of public workout sessions this summer in NYC at Pier 46 in Greenwich Village. Workouts will be led my Molly Winter Stewart of Molly Winter Fitness, and will be designed to hit the spots most visible on your wedding day based on your dress shape–mermaid, halter, strapless and backless. The best part? You can cross “find fitness plan” off your very long wedding to-do list without spending a single penny.

Fit to Be Bride Bootcamp starts Saturday, May 18 at 9:30 a.m., at Pier 46 in Manhattan. Sign up by emailing info@thewhitegown.com.

More from FITNESS: Vow to Stress Less: Wedding Day Tips from Brides

 

Fit Blogger We Love: Running to the Kitchen

Written on March 21, 2013 at 1:04 pm , by

 

Gina zeroes in on her CrossFit workouts to drum up a good dose of sweat.

After a tough workout, the first place we tend to head isn’t the shower, but the kitchen – gotta squeeze in that recovery fuel within a half hour! As someone who loves food just as much as we do, it’s safe to say Gina of Running to the Kitchen does the same thing. After all, it’s in her blog name! This CrossFit junkie makes us drool with all of her beautiful recipe images, and she’ll make you do the same. Go ahead and check it out – we bet you can’t prove us wrong.

My favorite way to work out: CrossFit! I know, I know, it’s all the rage right now and that’s a totally predictable answer, but I started CrossFit when it opened in my town last July and have been hooked ever since. It’s efficient, effective (hello, muscles I’ve never seen before) and an absolute blast. I think every box (read: gym) has  different vibe, but something that seems pretty consistent across the board is the rapport among members. It’s not only my workout for the day, but a time I get to hang out with like-minded people and have fun. An hour of endorphins pumping, music blasting and people cheering each other on beats any other workout I can think of.

On my fit life list: A strict unassisted pull-up. No marathons, no triathlons. Just one darn pull-up without a band or kipping.

My “I Did It” moment: Finishing my first half-marathon in less than two hours. 2010 was a year of a lot of change for me. I lost 20 pounds, revamped the way I ate (slowly) and started running. Having played sports all my life as a kid, running was always something I was “forced” to do, not a sport I enjoyed. When I decided to pick it up as an adult in an effort to live a healthier lifestyle, I had no idea I’d grow to love it as much as I do. What started as a little competitive bet with myself to run my first 5K ended with my first half-marathon seven months later. Finishing it in under two hours, when I couldn’t even run one mile eight months prior, was pretty awesome.

I’m happiest when I’m: Doing anything with food. Eating it, cooking it, photographing it – anything. As cliche as it may sound, food is definitely my life passion. I contemplated going to culinary school in my mid-twenties, and while that didn’t actually happen, my blog has become the perfect creative outlet for that passion.

Olympic sport I’d love to try: While I think I’d be horrendous at it, I would pick gymnastics! Considering I can stay in an unassisted handstand for about three seconds, at best, and still haven’t come close to mastering the muscle-up in CrossFit (both gymnastic-type skills), it would be interesting.

Do you have a favorite fit blogger you want us to highlight? Leave a comment below or email blog@fitnessmagazine.com

Fit Blogger We Love: Cherie Runs This

Written on March 14, 2013 at 9:45 am , by

Cherie lost 82 pounds and is now a certified personal trainer!

The fit woman you see at right, Cherie, used to weigh 230 pounds. Can you believe it?! We hardly could, until she shared her amazing transformation story with us for the April issue (on newsstands now). Flip to page 16 to learn more about the amazing moment that motivated her weight-loss journey and how she went from struggling to walk up the stairs to finishing a half-marathon.

For now, keep reading for a few details about the inspiring woman behind the tip-packed blog, Cherie Runs This!

My gym bag must-have:  iPod Shuffle, weight lifting gloves, protein powder, water bottle and my Polar heart rate monitor!
I can’t live without… My baby blanket, cell phone, coffee and my family.
My biggest indulgence: Crusty French bread with real butter. The perfect part of my cheat meal!
My favorite way to work out: Weight lifting and running.
My fitness mantra: “Suck it up so you don’t have to suck it in.” That phrase gets me through my workout each time!

Do you have a favorite fit blogger you want us to highlight? Leave a comment below or email blog@fitnessmagazine.com

More from FITNESS:

Jennie Garth on Giving Back, Weight Loss Secrets and Staying in Shape

Written on March 7, 2013 at 4:30 pm , by

No Jock Jams here! Jennie Garth listens to mellow music to stay in the zone during a sweat session. (Photo courtesy Lindt)

Have you ever walked into a Lindt store before? I had not, until this week when I went to go see actress Jennie Garth kick off the Lindt Gold Bunny Celebrity Auction to raise funds for Autism Speaks. Let me tell you, it is a deliciously terrifying place if you have a sweet tooth. The walls are covered with chocolate, not to mention the gold bunnies that basically spoke to you as soon as you walked in the door. (I swear one of them whispered to me that I could take all their chocolate ears and no one would care). But luckily, watching Garth sign her bunny and looking more in shape than ever was enough motivation to keep me from ransacking the walls. Below, Garth chats with us on her latest fitness routine, weight loss tricks and how she stays in shape.

What made you decide to get involved in the Lindt Gold Bunny Celebrity Auction this year?
I have three daughters and Easter is a big family time holiday for us. It’s also a valuable time to tell them about the importance of giving back, so partnering up with Lindt for this is just something I can really feel good about.

What’s your fitness routine like these days?
I’m really into hiking and jogging with my dog right now. I recently got a really big dog and he needs exercise all the time, so that is something that is new for me. I work out in a gym with a trainer two to three days a week on top of that. Read more

Breakfast Fact vs. Fiction: Do You Know the Difference?

Written on March 4, 2013 at 8:09 am , by

What are your best breakfast options? Skolnik sifts through loads of info to get you the right answers. (Photo courtesy of Heidi Skolnik)

Written by Carrie Stevens, editorial intern

Did you eat breakfast this morning? Of course you did. So here’s a better question: what exactly did you eat?  Thanks to low-carb crazes and high-cholesterol concerns, it can be difficult to make a morning meal decision that leaves you not only feeling full, but energized and ready for the day. To debunk some of the most popular myths, we turned to nutritionist Heidi Skolnik, owner of Nutrition Conditioning, Inc. Can you separate fact from fiction?

Why are there so many misconceptions about healthy breakfast options?

I think we’re just bombarded with information. Nutrition is such a popular topic, and everyone is interested in it.  But we get information from all different kinds of places; it’s hard to sift through it and figure out what’s credible and solid and what isn’t.

What’s one of the biggest myths you continually set straight?

“I’m going to save my calories for later. I don’t like to eat breakfast because I can control myself in the morning, and then I can save those calories and eat them at dinner.” That really sabotages anyone who’s trying to lose weight. We know breakfast skippers have higher BMIs (body mass index) than breakfast eaters. When you skip breakfast, you’re way more likely to overeat later. Of course you get hungry later, but you can eat and be satisfied as opposed to eat dinner and raid the refrigerator for the rest of the evening. It’s hard for people to put together that what they eat in the morning affects their appetite at night, but that connection exists.

With that being said, what are some of the healthiest breakfast options?

The very most basic guideline is to include a whole grain, a protein, and a whole fruit or 100 percent fruit juice. An example of that would be a breakfast sandwich: go ahead and get an English muffin with egg and eight ounces of 100 percent Florida Orange Juice, which will give you vitamin C, potassium, folate, phytonutrients – all of those wonderfully occurring nutrients in oranges.  Or you can make yourself a yogurt parfait. I happen to like Greek yogurt because it’s high in protein. Add some fruit, granola and some healthy nuts on top.

What are the best on-the-go choices?

If you’re commuting, a whole-wheat pita with some peanut butter and sliced banana is really easy to take and go. You can eat it in the subway, on a train, in a taxi, on a bus – however you commute. Or, if you’re one of those who can’t get it together until work, then keep instant oatmeal at your desk and pair that with some yogurt and juice for a more balanced meal.

Read more

One More Time: 3 Healthy Foods for Your Heart!

Written on February 25, 2013 at 2:45 pm , by

Photo by Flickr user Boz Bros.

Photo by Flickr user Boz Bros.

You know by now that February is American Heart Month…but since heart disease is the #1 killer in America and this month is a shorty, it’s worth reminding you about some healthy foods that can lower your risk:

1. “Good” Fat. The low fat craze in the early 90‘s had it all wrong. Our favorite healthy fats are olive, canola and fish oil.  The last you can’t cook with, but the first two are great to use in place of less healthy options like soybean oil, shortening, or margarine.

As for fish oil, there are a lot of data suggesting adding fish oil — AKA omega 3 fat — can drastically improve health, including the health of your heart.  In our house we use, like, and trust Nordic Naturals — our children (a 3 ½ and 1 year-old) both take it daily.

2. Dark Chocolate. The key is picking a quality dark chocolate; we use 100% raw cacao if baking or making hot chocolate. (Aim for 70%+ cacao if eating it by itself, which it usually tells you on bar). Dark chocolate can help improve cholesterol, circulation, and insulin resistance, while reducing blood pressure.

3. Eggs.  Say what? The “high in cholesterol” whole eggs? Absolutely. Here’s the sunny side of eggs—we love the data on how eating eggs can help you lose weight.  One study compared subjects eating a bagel breakfast vs. an equal amount of calories from eggs. The result? The egg group lost almost twice as much weight and had an 83 percent greater decrease in their waistlines.

-Chris and Kara Mohr, mohrresults.com

 

Food Network Gina Neely’s New Healthy Lifestyle

Written on February 20, 2013 at 9:02 am , by

Neely made a few healthy eating swaps and dropped 20lbs in 12 weeks! (Photo courtesy of Spectrum Brand Holidngs, Inc.)

Written by Rachel Torgerson, editorial intern

Anyone who watches Down Home with the Neelys on the Food Network knows that Gina Neely likes buttery, southern cooking.  So when we heard that she was participating in George Foreman’s Weight Loss Challenge—a 12-week food and exercise plan complete with week-by-week grocery lists—we were more than curious to see how it would pan out. Fast-forward twelve weeks later and Gina’s lost 20 lbs and gained a new, healthy lifestyle. We chatted with her about what changes she’s made (and sticking to!), her favorite recipes and even her Billy Blanks workout tapes.

What inspired you to make these changes in your life?

I think it was just when I went to the doctor and got my physical. She told me my cholesterol was getting a little high. I just said, “You know what? I’ve got to start changing that!” This is my body and if I’m not going to be good to it, it’s not going to be good to me. I said to my girls, “If I don’t do this and make time for myself, if you need me, I’m not going to be around.” And that’s just a really serious part of it: making sure that you’re healthy for your loved ones.

Was it hard to start the challenge?

The first week and a half I noticed my pants fitting a little looser and I was like, “Hey, hey, hey!” I was already doing little things like taking the bun off of my burger, but sticking to the challenge really helped me see the results. I lost 20 lbs and 12 inches by the end.

On the show and in your restaurants, you’re surrounded by food constantly. How do you stay focused and motivated?

When I’m in the restaurant, I’m around food a lot, so it’s kind of just picking at it and filling up. The George Foreman helped me stop doing that so much because it’s a fast meal, as opposed to a bunch of chopping. Because after doing that all day, you don’t want to put effort into dinner; you’re over it. The grill cleans up easy, it makes cooking fun and my girls can use it.

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