All Posts By Dana Angelo White

Healthy Dips, Nachos, Wings and Chili for Game Day

by in Healthy Recipes, January 26, 2015


If you’re as excited as I am about the Super Bowl, you’ve already started planning the menu. My game-day spread includes better-for-you versions from the four football food groups – dips, chili, wings and nachos!

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Go Bananas! 10 Healthy Ways to Use Ripe Ones Now

by in Healthy Recipes, January 24, 2015


Look over on your kitchen counter — are they sitting there? Those super-ripe bananas must be used ASAP or else they’ll get tossed. Let these 10 healthy recipes — smoothies, muffins, pancakes and more — come to the rescue!

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7 Healthy Slow-Cooker Recipes Perfect for Winter

by in Healthy Recipes, January 20, 2015


It’s the best time of year for warm and cozy slow-cooker recipes. Keep things healthy for snacks, mains, sides and even dessert with these make-ahead creations.

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Tea for You? From Green to Fennel, Everything You Need to Know

by in Food and Nutrition Experts, Grocery Shopping, January 20, 2015


Tea is well-established as a healthy drink for many reasons – it’s low in calories and filled with antioxidants, just to name a couple. But are you in tune with the vast array of options and flavors? Get better acquainted with this ancient brewed beverage.

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Got Coconut Water? Our Guide to the Latest and Greatest

by in Grocery Shopping, Have You Tried, January 11, 2015


Coconut water used to be that fun drink you had on vacation — down at the beach, the hot sun on your back, a big bowling ball-sized coconut between your hands, a straw in your mouth. Nowadays, it’s in stock at virtually every deli, grocery and specialty food market. And it only continues to gain popularity. Here’s the skinny on its nutritional value, and our favorite brands to drink right now.

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Want to Burn Off Those Christmas Calories? Try Sledding!

by in Healthy Holidays, December 23, 2014


Don’t let your belly shake like a bowl full of jelly this Christmas. Use our guide to indulge and burn it off. Whether you ice skate, sled or just start dancing around, be sure to busta move!

Crunching the Numbers

Everyone burns calories a little differently. The values below are averages based on a 155-pound person.

Appetizers

6 stuffed mushrooms = 400 calories = 45 minutes ice hockey

6 cheese puffs = 365 calories = 30 minutes cross-country skiing
Main Courses

6 ounces prime rib = 529 calories = 1 hour, 15 minutes shoveling snow

6 ounces baked ham = 250 calories = 30 minutes chopping wood

 

Sides

1 cup au gratin potatoes = 323 calories = 2 hours yoga

1 cup homemade mac and cheese = 450 calories = 40 minutes running at 6 mph

 

Beverages

12 fluid ounces eggnog = 515 calories = 3 hours of housecleaning

12 fluid ounces peppermint latte = 475 calories = 1 hour snowshoeing

Sweet Treats

5 sugar cookies = 425 calories = 1 hour snowboarding

1 cinnamon bun (frosted) = 380 calories = 45 minutes sledding
1 slice fruitcake = 200 calories = 30 minutes ice skating

Damage Control
Don’t let your holiday spirit turn “bah, humbug.” Use these tips to help make the most of your holiday favorites.

  • Don’t skip the fruit and veggies – save calories by incorporating both into all holiday meals.
  • Allow yourself a few small “cheats” here and there, then stick to calorie-free beverages.
  • Treat sweets like treats – enjoy sometimes, not always!

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

Wow Your Hosts with These Gorgeous (and delicious) DIY Healthy Holiday Gifts

by in Healthy Holidays, December 14, 2014

Vanilla ApricotsSure, you can head to your next holiday gathering with a nice bottle of wine or a tin of holiday cookies for your hostess. But what about something homemade that’s festive, delicious and healthy too? Here are seven recipes for goodies that will have you at the top of your hostess’s guest list for next season. Just add ribbon and you’re ready to ring in the holidays.

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Naughty or Nice, Send The Gift of Health!

by in Healthy Holidays, December 11, 2014

Gift Box
A box of chocolates is sweet, indeed, but how ’bout getting a bit more creative (and healthful) with the holiday cheer this season. Check out these delicious, good-for-you mail order gifts that will delight your family and friends.

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Your Holiday Cranberry Sauce Just Got Way Healthier (The Secret is the Chia)

by in Healthy Holidays, Thanksgiving, November 24, 2014

Cranberry-Chia Jam
Holiday meals just wouldn’t be the same without cranberry sauce. But this year, we think you should give up your favorite canned variety, and get festive with this nutritious batch of cranberry-chia jam. Enjoy it with your Thanksgiving meal, to liven up breakfast, or as part of your leftover spread.

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