Berry Good Advice

As Rachael Ray would say, “Yum-o!”

For a pile of greens and fruit, that salad looks darn tasty, wouldn’t you agree?

One of the biggest challenges people face in creating healthy, nutritious meals is matching the gastronomic allure of the high-fat, high-sugar, processed foods their taste buds are accustomed to.

One way to add color, taste and texture to meals is by tossing in berries. Each type offers a unique burst of fresh, sweet, tangy flavor, and the health benefits are equally unique.

Now for some recipe inspiration! To make the salad in the photo, mix blackberries, strawberries, kiwi, salad greens and diced chicken. (I topped mine with a dash of Makoto Ginger Dressing.) Here are a few more berry delicious ideas.

• Top low-cal chocolate pudding (made with skim milk) with strawberries.
• Add blueberries and sliced bananas to oatmeal.
• Dip berries in melted dark chocolate.
• Gently mash raspberries and mix into homemade lemonade or iced tea.
• Mix cooked quinoa with toasted pecans, dried cranberries and fresh berries.
• Add berries to a grilled cheese sandwich.

For more berry recipes, visit http://www.dricolls.com. Check out Breakfast Berry Nachos and Raspberry Salsa!

What’s your favorite way to enjoy sweet berries?

Berry nutrition facts courtesy of Driscolls.com.

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Brown Bagging It – Not Just for Kids

It’s autumn and the kids are back in school, but they aren’t the only ones who need healthy, balanced lunches to keep them energized and focused. If the mention of school lunches brings to mind baloney and processed cheese on white bread with a bag of greasy potato chips, a sugary snack cake and can of soda or—even worse!—tasteless institutional food served up by warty old women in hair nets, it’s no wonder people skip the midday meal.

Combine those unappealing images with the other excuses people give for not eating a nutritious noontime meal—no time to pack a lunch; good-for-you fare is too expensive; “healthy” means weird stuff like tofu and bean sprouts—and you see why lunch is a problem.

The truth is, adults and children benefit from eating well, but a balanced breakfast and lunch are especially important for students. Consider these facts:

• The foods that contribute most to weight gain include french fries, chips, sugary drinks, red and processed meats, sweets, refined grains, fried foods, butter and pure fruit juice, according to a study published in the June 2011 New England Journal of Medicine.
• The average American drinks one and a half 12-oz cans of soda per day; for men the average daily calories from these beverages is 175 while women take in 94 calories.
• Projections for obesity estimate that by 2030, half of all Americans will be obese. Currently 35.7 percent of U.S. adults and 17 percent of children are obese, as reported by the Centers for Disease Control.
• Overweight children are at risk for physical and psychological health problems such as asthma, diabetes, heart disease, sleep apnea, gastrointestinal conditions and depression.
• Children who regularly eat breakfast demonstrate higher testing scores, less hyperactivity and better behavior than those who do not. Schools that upgraded the quality of school lunches found similar results: improved behavior and decreased absenteeism.

Think a healthy, satisfying, flavorful lunch is nothing more than an urban myth? Read on for myth-busting solutions.

Lunch Myth #1: That paper lunch sack means limited options.

Busted: Thermoses, ice packs and insulated containers solve the problem of keeping hot foods warm and cold foods chilled. Carriers and reusable containers come in all shapes and sizes so you can pack everything from salad dressing to sushi. The only thing limiting lunchtime fixings is imagination and preparation.

Lunch Myth #2: I don’t have time to pack lunch.

Busted: Of all the excuses, this is probably the easiest to solve. Again, it will require preparation, creating new routines and sharing accountability. Here is the action plan:

• Streamline the morning process by either packing lunch the night before or preparing components for quick assembly.
• At the beginning of the week, portion out components (fruit, veggies and dip, crackers, sliced cheese, pretzels, trail mix, etc.), stock up on individual servings of bottled water or juice and other items such as fruit cups, make and freeze sandwiches (good option for PB&J), clean and slice veggies for salad and sandwiches, put leftovers in microwave-safe containers, etc. During the week, each person, even a kindergartener, can put these items together in less than 45 seconds.
• Divide and conquer! Involving the kids not only reduces the workload on Mom and Dad, it teaches them how to make good food choices, promotes self sufficiency and empowers them to take control of their eating habits. Time and again, nutrition experts tell parents one of the best ways to encourage a picky eater or introduce new foods is by letting the child participate in the selection and preparation process.

Lunch Myth #3: I don’t have time to calculate whether or not my lunch is healthy.

Busted: Healthy doesn’t mean complicated. Healthy means providing selections from each of the food groups: fruits, vegetables, grains, protein and dairy. A few other healthy rules of thumb: Portions should be age-appropriate. Fats and sweets should be limited. Look for whole grain products and lean protein. If you’re still stumped, use this handy mix-and-match school lunch planner.

Lunch Myth #4: Healthy foods are too expensive.

Busted: In 2012, researchers from the U.S. Department of Agriculture evaluated the cost of healthy food as compared to unhealthy food using three different price metrics. In two of three assessments, healthy foods were found to be less expensive than unhealthy foods. You don’t need to shop at specialty stores or buy organic produce to eat healthy. Use the WURL acronym to determine whether or not a food choice qualifies as healthy:

Whole
as in whole wheat

Unprocessed
as in not prepackaged and not containing artificial ingredients

Raw
as in the food item’s natural form

Low fat/sodium/sugar
as in minimal fat, sodium and sugar

Lunch Myth #5: My picky eater won’t eat healthy food.

Busted: Reframe this challenge by identifying your picky eater as a selective eater. Sure, he might prefer chocolate chips cookies to an apple—who doesn’t!—but you may be overlooking healthy foods he does like. Do some investigating to come up with a list of nutritious options for your child and build his lunch around these choices. Another strategy is to find or create healthy versions of his favorite unhealthy foods. While experts encourage parents to introduce their children to a variety of foods, don’t bring this battle to lunchtime. It’s okay if you child has PBJ on whole wheat with strawberry yogurt, a banana and carrot sticks every day.

Lunch Myth #6: Healthy foods are boring.

Busted: It was Ruth Burke who said, “Only boring people get bored.” If you truly want to enjoy a healthy lunch, it takes nothing more than a bit of creativity. Use these prompts to get your creative—and salivary—juices flowing.

SWAP	Wheat bread with: pita bread, bagel, whole wheat waffles, corn tortillas or crackers Iceberg lettuce with: spinach, arugula, romaine, cabbage, butterhead lettuce Mayo with: hummus, spicy mustard, mashed avocado, tzatziki, ricotta cheese
MIX	Combine healthy ingredients to create flavorful sides and entrees such as three bean salad, chili, wraps, pasta salads, flatbread pizzas, veggie dips, etc.
ACCENT	Experiment with spices, herbs, flavored oils and vinegars, and other condiments such as grainy mustard or salsa to jazz up lunch. Toss in toasted nuts or dried fruit to layer in flavor and texture. Add richness to foods with a bit of low-fat evaporated milk, yogurt or low-fat sour cream.
SPLURGE	Sometimes it takes just the slightest bit of decadence to take a meal from okay to ahhh! Maybe that means spending $5 for out-of-season blackberries or drizzling caramel sauce over banana slices or drinking bottled mineral water with a slice of lime instead of tap water.

Got a favorite healthy brown-bag lunch or strategies for creating healthy lunches? Share your ideas with other readers.

Image courtesy of Felixco, Inc. / FreeDigitalPhotos.net.

Fun Mix-and-Match School Lunch Planner

I always admired those insanely organized mothers who packed school lunches the night before. You know who I’m talking about—those moms who include creative love notes they’ve created with colored markers and stickers.

I’m one of those moms who rolls over at 6:30 a.m. and prays there is enough bread left in the package for one more sandwich. That should give you a fair idea of what my kids are eating at lunch time.

This school year is going to be different. My kids still won’t be getting any love notes, but at least their lunches will be filled with healthy fixings. My secret weapon is this handy-dandy mix-and-match lunch planner. Pick one item from each food group, as recommended by the U.S. Department of Agriculture, pack and go! So easy even a kid can do it…hey, that’s an even better idea. That way I get to sleep until at least 6:35 a.m.!

Fruits	Vegetables	Protein	Whole Grains	Dairy
Apple slices Orange wedges Banana Strawberries Blueberries Grapes Kiwi slices Pear slices Raisins Melon chunks Canned fruit	Carrot sticks Celery sticks Broccoli florets Cucumber slices Lettuce leaves Cherry tomatoes Bell pepper slices Cauliflower florets Mushrooms Green beans	Chicken breast Turkey Tuna Beans Tofu Boiled eggs Nut butter Veggie burger Hummus Nuts & Seeds Shrimp	Brown rice Popcorn Oatmeal Quinoa Bread* Crackers* Pasta* Tortilla* Cereal Sandwich rolls* Pita bread Pretzels *Whole wheat or whole grain	String cheese Low-fat milk Yogurt Soy milk Pudding Cheese slices Cottage cheese Ricotta cheese

 Still not sure what to pack? Here’s a week’s worth of lunches to get you started.

Monday	Tuesday	Wednesday	Thursday	Friday
Sliced boiled eggs stacked on whole wheat crackers Cherry tomatoes Strawberries topped with vanilla yogurt	Cold Rice & Chicken Salad (brown rice mixed with diced chicken breast, celery, bell peppers, carrots and raisins Orange slices Low-fat pudding	Sliced apples and celery sticks dipped in peanut butter Pretzels String Cheese	Veggie Wrap (whole wheat tortilla smeared with hummus, layered with mixed veggies and rolled up) Diced banana mixed with cottage cheese, drizzled with chocolate sauce	Lettuce Wraps (deli turkey, cheese slice and diced veggies rolled up in lettuce leaf) Trail Mix (whole grain cereal, dried fruit, peanuts) Grapes

What your favorite healthy lunch?

Don’t Get Tricked by Halloween Treats

At our house, the autumn harvest includes a Halloween haul of bite-size chocolate bars, suckers, gumballs and sugar-laden goodies. It’s junk we don’t normally keep in the house so when it is around, I get the urge to splurge. A bit of research on the calorie count of Halloween candy reveals it doesn’t take much to blow your diet.

Here are the numbers for three of the most popular Halloween treats.

• Reese’s Peanut Butter Cup – regular size 231.8 calories; miniature 36.1 calories
• Snickers – regular size 280.3 calories; fun size 80.8 calories
• Kit Kat – regular size 217.6 calories; fun size 51.8 calories 

More: Visit the CalorieLab for more candy calorie counts.

Candy is loaded, no only with sugar, but other artificially manufactured ingredients you body is better off without. Don Hinson even sang about it in the Halloween hit Riboflavin-flavored Non-carbonated Polyunsaturated Blood.

It’s not really a question of should I or shouldn’t I indulge but how to avoid dipping into my little ghosts and goblins’ spooky stash. My treat for you this Halloween is a list of strategies to avoid food choices that will only haunt you later.

• Stock up on “healthier” treats like dark chocolate, chocolate-covered raisins or pistachios.

• Store candy and other treats out of sight, and stash chocolate in the freezer.

• Instead of taking children trick-or-treating, host your own Halloween bash and offer fun treats such as homemade popcorn balls, trail mix and caramel apples.

• Give away surplus candy or—heaven forbid!—pitch the yucky stuff. (Does anyone really eat those taffy nuggets wrapped in black and orange?!)

• Calculate how long you’ll have to exercise to work off those Skittles or M&Ms.

More: Self.com calculates how much exercise for specific treats.

How do you say BOO! to scary temptation? Add your tip to the list!

Image courtesy of Stuart Miles / FreeDigitalPhotos.net.

Go ‘flexitarian’ for Vegetarian Awareness Month

Although many Americans are familiar with the concept of vegetarianism, only a small percentage of individuals identify themselves as non-carnivores. A 2012 Gallup survey reported only 5 percent of Americans consider themselves to be vegetarians, a decrease of one full point from a similar survey conducted in 1999. An even smaller segment of the population—2 percent—report being vegan.

The benefits of a plant-based diet have been well documented, raising the question, “Why are there so few vegetarians in America?” The answer may lie in the “morality” campaign waged by some vegetarians. “The argument against eating animals is powerful on ethical, environmental, and heath grounds,” states a 2011 article in Psychology Today. When surveyed, self-proclaimed vegetarians steadfastly pledged their dedication to legumes and lentils but admitted that behind closed doors they are noshing on chicken nuggets and sirloin. 

The number of Americans forfeiting cheeseburgers for tofu-burgers isn’t even holding steady; it is declining. Sidestepping the morality of vegetarianism and focusing on the nutritional benefits of a plant-based diet, I suggest we stop trying to convince Americans to go cold turkey when it comes to going meatless. Instead, let’s embrace part-time vegetarianism A.K.A. flexitarianism.

My challenge to non-vegetarians is this: consciously choose to go meatless one day a week. If that isn’t doable, aim for one meal a week. You might be surprised to realize you’re already eating vegetarian meals on occasion.

In case you need a few ideas, here are five easy meatless meals:

Sautéed veggie omelet

Whole wheat pasta with pesto and toasted pine nuts

Greek salad

Kidney bean nachos

PBJ sandwiches

Do you have advice on transitioning from carnivore to herbivore? Do you have a favorite vegetarian recipe? Share with other readers!

Image courtesy of BrianHolm / FreeDigitalPhotos.net.

National Coffee Day: Enjoy your joe guilt-free

More than half of all Americans—54 percent to be exact—over the age of 18 drink coffee, according to the National Coffee Association. On average, Americans drink three 9 oz. cups of java every day, usually in the morning.

Studies have reported that coffee may protect against a variety of illnesses and diseases including dementia, type 2 diabetes and different types of cancers. Fitness buffs also claim that a moderate amount of caffeine can enhance performance. But coffee loaded with sweeteners, cream and other tasty add-ons aren’t good for anyone.

Check out the shocking calorie counts for five popular coffee drinks.

330   McDonalds Caramel Latte with Whole Milk (large)

434   Cosi Double Oh! Arctic Mocha (12 oz)

450   Dunkin’ Donuts Iced Gingerbread Latte (large)

520   Starbucks Double Chocolaty Chip Frappuccino with Whole Milk and Whipped Cream (venti)

1,530   Cold Stone Creamery Lotta Caramel Latte, Gotta Have It Size 

Now take a look at the calorie count of homemade coffee drinks.

20   Coffee with 2 tbsp whole milk

42   Coffee with 2 tbsp half & half

91   Latte (6 oz. whole milk)

**add 16 calories for each tsp of sugar

Tack on the hefty price tag that comes with these drinks ($2-$6), and it’s easy to see your wallet and your waistline are suffering. Save money and calories by making coffee at home. Want to indulge? Follow these tips for a guilt-free cup of coffee anytime.

• Skip the store-bought coffee creamer and sweetened your coffee with almond or coconut milk. For a truly delectable mug of steaming goodness, stir vanilla, coconut or almond extract into low-fat, almond or soy milk.
• Add ground cinnamon or nutmeg to coffee before brewing.
• Use low-fat evaporated milk for added richness.
• Add chocolate syrup for java mocha.

If you’re out and about, and the aroma wafting out of the local coffeehouse is too tempting to avoid, stick to these calorie and cost saving strategies.

• Order a small instead of a large
• Ask for low-fat or skim milk
• Add a few dashes of cinnamon or nutmeg
• Skip the whipped topping

Sources:
The 6 Worst Coffee Drinks
Coffee and Health: What Does the Research Say
Coffee by the Numbers
9 Amazing Benefits of Coffee

Image courtesy of Amenic191 / FreeDigitalPhotos.net.

Summer Strategy #1: How to cut calories when BBQing

Nothing says summertime like rolling out the grill and doing a little barbecuing. A word of caution, however. The typical backyard cookout can be a calorie-counter’s worst nightmare. Behind that slab of ribs and bucket of slaw lies more fat than you want to know about. Here’s a reality check for you:

Hamburger (bun)	279 calories	13.5 grams/fat
Bratwurst (no bun)	283 calories	24.8 grams/fat
Corn on the Cob (buttered)	115 calories	3.4 grams/fat
Potato Chips	150 calories	10 grams/fat
Potato Salad (1/2 cup)	217 calories	12 grams/fat
Chocolate Brownie	112 calories	7 grams/fat

Take the guilt out of grilling with these quick and simple changes.

• Trade mayo-laden sides, such as potato salad, for a fresh veggie combo drizzled with vinegar and oil.
• Flavor burgers with jalapenos, roasted garlic or caramelized onions, and leave off the cheese and condiments.
• Make veggies part of the main course (think “Portobello burgers” or shish-ka-bob). Increasing the flavor factor with spices and herbs will take veggies from dull to dazzling.Swap ice cream or baked good desserts for fresh fruit or frozen yogurt.
• Replace buns with lettuce wraps – great for burgers, hot dogs, BBQ pork or shredded chicken.

Sources:
Chicago Tribune: “Calorie counts of your favorite barbecue foods”
CalorieKing.com

Image courtesy of marin / FreeDigitalPhotos.net.

How to boost your water intake

Did you know that even mild hydration can zap your energy, making you feel tired and irritable? Because our bodies continuously lose water, we must continuously replace it in order for our systems to operate properly. It is recommended that men take in 13 cups of liquid, women get 9 cups and children consume between 4 and 12 cups (depending on age). Total intake includes drinking water and water contained in food and other beverages.

Water can be an acquired taste, especially for individuals or families who prefer juice, soda, milk, sports drinks, coffee, tea or other beverages. Developing a water drinking habit is worth the effort because of the numerous health advantages so here are a few strategies to boost the flavor factor of plain water.

• Encourage kids to drink water by offering a child-size pitcher they can use themselves. You can also provide fun drinking accessories such as swirly straws, colorful glasses and clip-in portable containers.

• Freeze chunks of fruit in ice cube trays.

• Mix fruit juice with plain or carbonated water. Gradually increase the ratio until it’s 50/50 or 25/75.

• Garnish water with fresh fruit, veggies or herbs. There are some great recipes at TheYummyLife.com and SmatterFitter.com. You can also purchase flavor infuser water bottles for about $10.

Here are a few more tips for boosting your water intake.

• Limit beverage choices in your home to water or milk. Consider a “no soda” rule when dining out. BONUS BENEFIT: Beverages can add up to $3 per person to your restaurant bill!

• Experiment with hot and cold water drinks. How about lemon and hot water instead of that fifth cup of coffee? Add crushed ice for a super refreshing drink.

• Carry a water bottle with you at all times. Aim to finish one full bottle on your drive into and home from work.

• Zero-calorie flavored carbonated waters are a nice change instead of plain water, especially at social gatherings when other people are drinking cocktails. Create a tasty wine spritzer by mixing wine with club soda or other flavored carbonated water and muddled fruit.

• Consume fruits and vegetables that have high water content: watermelon, strawberries, cantaloupe, broccoli, tomatoes, grapefruit, coconut water, cucumbers, jicama, beets, carrots and celery.
  

How do you get in enough water during the day? What exotic ingredients do you use to flavor your H2O?

Sources:
Active.com
EatRight.org
MayoClinic.com

Image courtesy of David Castillo Dominici/ FreeDigitalPhotos.net.
Image courtesy of GT_Pann / FreeDigitalPhotos.net.

Chirping about an egg-cellent source of protein

Chopped hard boiled egg, diced avocado and grape tomatoes make a quick, healthy, filling meal.

Underappreciated and often overlooked, eggs are economical, versatile, nutritious and delicious. Eggs cost approximately 15 cents each, and one egg provides 6 grams of protein (12% of the recommended daily value) and all of the essential amino acids required by our bodies. Considered by nutritionists and dieticians to be a weight loss “superfood,” some folks avoid them because they worry about cholesterol. Health magazine reported that one study found overweight women who had eggs for breakfast lost twice as much weight as women who had bagels, plus the egg eaters’ cholesterol counts were no higher or lower than those of the bagels eaters.

Eggs aren’t glamorous, but they do have several redeeming qualities. They are portable; easy to prepare; suitable for breakfast, lunch or dinner; quick to assemble into meals; mild in taste and compatible with other flavors; can be cooked into a variety of textures; offer a satisfying portion for the calorie count; and can be incorporated into ethnic recipes.

Most people are familiar with eggs in breakfast burritos, frittatas, omelets and mayo-laden chopped egg sandwiches. If you’re willing to take a crack at breaking out of your egg rut, here are links to a few tempting recipes:

Spinach and Smashed Egg Toast
http://smittenkitchen.com/blog/2013/04/spinach-and-smashed-egg-toast/

Huevos Rancheros
http://www.foodnetwork.com/recipes/sunny-anderson/huevos-rancheros-recipe/index.html

Bacon, Egg and Asparagus Pizza
http://www.eatingwell.com/recipes/bacon_egg_asparagus_pizza.html

Italian Egg-Drop Soup
http://www.eatingwell.com/recipes/italian_egg_drop_soup.html

Veggie Egg-Fried Rice
http://www.bbcgoodfood.com/recipes/2770/veggie-eggfried-rice

What’s your egg IQ?

1.  Most eggs are laid between which hours in the day?

4 a.m. – 8 a.m.
9 a.m. – 1 p.m.
7 a.m. – 11 a.m.

2.  You can cook an egg inside its shell in the microwave.

TRUE
FALSE

3.  A large egg contains about _____ calories.

70
100
150

4.  The Incredible Edible Egg™ slogan has been around for more than _____ years.

30
20
10

5.  The average hen lays _____ eggs a year.

75 to 100
250 to 270
345 to 365

6.  Last April, U.S. hens laid more than _____ billion eggs for human consumption.

1.8
4.7
6.5

Click here for answers.

Sources:
American Egg Board
Health.com
IncredibleEgg.org

National Breakfast Week: How are you starting your day?

Pull out those cereal bowls and spoons; it’s National Breakfast Week (March 4-8, 2013). Since its launch in 1989, this campaign has been held annually to raise awareness about school breakfast programs, as well as to educate the public about the importance of starting each day with a healthy meal.

The most important meal of the day

Eating breakfast is important for children and adults alike. By early morning, most people have gone without food between 8 and twelve hours. Without refueling the body, people can experience decreased energy, poor concentration and focus, irritability, unsteady blood sugar levels and a sluggish metabolism. Eating breakfast has also been linked to successful weight loss and healthy living. Small frequent meals and snacks throughout the day keep the body performing efficiently and reduce overeating due to extreme hunger.

Squeezing in breakfast is easier than it sounds. Many options are quick and convenient so kids can eat them in the car or adults can bring them to work. The key is to avoid high-fat, sugary, processed foods such as pastries, sweetened cereal or fast food sausage/ cheese sandwiches.

A healthy breakfast should include a combination of

• lean protein (low-fat milk, yogurt, eggs, peanut butter)
• whole grains (oatmeal, whole-grain bread/cereal/pancakes)
• fruit/veggies

Five fast morning fixes

• Spread peanut butter on a small whole-wheat tortilla, lay banana in center and roll up tortilla
• Mix whole-grain cereal, raisins and nuts and portion into small plastic containers or baggies; serve with yogurt or glass of milk
• Scramble one egg, toast two whole-grain freezer waffles and assemble sandwich (slice of cheese optional)
• Mix 1/3 cup each rolled oats, milk and plain yogurt; refrigerator overnight (flavor with fruit, jam, cinnamon, nuts, etc. and enjoy cold or warmed in microwave)
• Dice apple (or fruit of choice) and mix with 1 cup cottage cheese, sprinkle with cinnamon and wheat germ

Not a morning eater?

Some people report not being hungry in the morning so they skip breakfast. Nutritionists encourage everyone to start the day with a healthy meal so if this is you, consider one of these strategies:

• Keep the meal small and light (a piece of fruit, a cup of yogurt, a hard-boiled egg)
• Opt for non-breakfast foods to whet your appetite (a slice of cheese and a few whole-grain crackers; lean turkey on a slice of whole wheat bread)
• Eat a few hours after rising (between 9-10 a.m.)
• Sip on a fruit smoothie (blend 1 cup low-fat flavored yogurt, ½ cup any fruit, and a few ice cubes)

Sources:
LetsMove.gov
National Institutes of Health

Image courtesy of Piyato / FreeDigitalPhotos.net.