All Posts By Dana Angelo White

Cucumbers, 5 Ways

by in Uncategorized, August 3, 2012

cucumbers
This time of year farmers’ markets and backyard gardens are overflowing with cucumbers. There are so many ways to eat these crunchy and refreshing veggies — here are 5 favorites.

Tangy Pickles
Whether you prefer sweet, sour, hot or mild – you can adjust the flavors any way you like when you make your own.
Recipe: Homemade Pickles

Creamy Sauces
Cucumbers give texture and unmistakable freshness to this classic Greek sauce.
Recipe: Tzatziki

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6 Condiments with Healthy Benefits

by in Healthy Tips, August 2, 2012

mustard
It’s never a bad idea to hold the mayo if you’re trying to cut calories (and cholesterol) but some condiments can actually improve your health. Now, we aren’t suggesting you start downing gallons of these accoutrements, but you might want to make an effort to gravitate towards these six.

Mustard
Used in ancient times to treat ailments of the kidneys, lungs and digestive system, mustard seed (the main ingredient in mustard) is health food to the max. You can find all kinds of mustard at your local market, but it’s actually well worth it to make your own. Sure, you can use it as a sandwich spread but it’s also a great addition to salad dressings, dipping sauces, marinades for pork and poultry and in this recipe for roasted fish.

Ketchup
Cooked tomato products such as tomato sauce and ketchup contain more of the heart protecting antioxidant lycopene. Not a fan of store-bought ketchup? Make your own.

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Product Review: Nike FuelBand

by in Fitness, Product Reviews, July 31, 2012

fuel band
Tracking physical activity can help keep you motivated, but most calorie-counting knickknacks are famously inaccurate. Can Nike’s newest gadget get it right? I couldn’t wait to test out the FuelBand.

My Take
A gadget fans dream — and you don’t have to be a computer wizard to figure it out. The FuelBand allows you to track your activity (excercise and dozens of everyday actions), calories and progress. After a simple online set up to link the FuelBand with your computer and iPhone, you’re on your way.

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7 Foods With the Most Omega-3s

by in Healthy Recipes, July 26, 2012

walnuts Most folks are hip to the fact that they need more omega-3 fats in their diet, but that doesn’t mean they’re actually eating enough. Here’s a refresher on why omega-3s do the body good and some delish recipes to boost your intake.

Health Benefits
There are 3 main types of omega-3 fats that are typically referred to by their abbreviated names DHA, EPA and ALA. The DHA and EPA types are plentiful in fish and help fight inflammation. They also contribute to heart health, brain function and immunity. If that’s not enough, they also help with healthy joints, skin, eyes and skin. The ALA type of omega-3 is found mostly in plant-based foods. Once eaten, the body converts ALA to a small amount of DHA and EPA. ALA-rich foods are good for you for a variety of reasons but to really reap the benefits of omega-3, you want to make sure to get most of them from EPA and DHA.

Foods
Experts recommend getting about 1,000 milligrams of omega-3s per day, mostly from DHA and EPA.

Salmon
Salmon is one of the best fish choices for healthy fats. A 4-ounce (raw) portion will serve up more than 1600 milligrams of DHA and EPA.

Recipe: Blackened Salmon With Mango Salsa

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EWG Update: The Dirty Dozen and Clean Fifteen

by in Food News, Food Safety, July 22, 2012

dirty dozen
The Environmental Working Group constantly scrutinizes the amounts of pesticide residues found on popular produce. We want to keep you updated on which fruits and veggies you should buy organic – here’s a review of the 2012 Shopper’s Guide to Pesticide Residues.

The Dirty Dozen PLUS
The top 12 most contaminated had remained relatively consistent other than a few items shifting positions. But in 2012 a “PLUS” category was added to the original dozen. Conventionally-grown green beans, kale and collard greens have been given special consideration because of an especially dangerous toxin they are treated with. Organophosphate insecticides are toxic to the neurological system and are found in even higher amounts on bell peppers and nectarines (numbers 3 and 6 on the Dirty Dozen list).

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Burning Off High-Calorie Foods: Fair Foods

by in Dining Out, Fitness, July 20, 2012

fair food
Is your family hitting the local fair circuit this summer? Carnival concessions are famously fattening. We’re not saying to boycott fair foods all together but since these treats don’t come with a food label, we’ll fill you in on just how many calories you’re gobbling down, and what it would take to burn them off. As always, moderation is key!

Crunching the Numbers
Everyone burns calories a little differently, the values below are averages based on a 155-pound person.

1 Corn Dog  = 375 calories = 1 hour, 30 minutes walking the boardwalk

Funnel Cake = 760 calories = 1 hour, 20 minutes of singles tennis

Fried Twinkie = 420 calories = 1 hour water skiing

Cotton Candy =175 calories = 30 minutes whitewater kayaking

Candy Apple = 375 calories = 40 minutes running (8 mph)

Chili Fries = 700 calories = 3.5 hours playing frisbee

Nachos With Cheese Sauce = 850 calories = 1 hour, 15 minutes of vigorous swimming

Turkey leg = 1140 calories = 1 hour of beach volleyball

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Staying Hydrated: Electrolytes 101

by in Fitness, July 19, 2012

orange juice
There’s more to beating the heat than just drinking water. Electrolytes are important nutrients that help maintain your body’s fluid balance.

Electrolyte Basics
Electrolytes are substances that conduct an electric current. In the body, they help to facilitate actions of the nervous system, maintain proper fluid and acid-base balance, and allow muscles to contract.

Many important minerals also act as electrolytes – some of the major players for healthy muscles are sodium, chloride, potassium and calcium.

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Why We Love Ice Cream

by in Cookies & Other Desserts, July 15, 2012

pineapple with ice cream Happy National Ice Cream Day! As a former scooper and life long ice cream-aholic, I consider myself somewhat of an aficionado. Even though my career is all about nutrition, I know there are many reasons to love this creamy cold confection.

Ice Cream Facts
Originating in ancient China, ice cream is a combination of cream, milk, sweeteners, flavorings and add-ins like fruit, nuts and candy. Did you know these fun facts?

  • The first ice cream parlor opened its doors in America in New York City in 1776.
  • We have an inventor from the 1904 World’s Fair to thank for making ice cream more portable — with a cone.
  • While softening in the microwave is a popular method, you risk over-melting or even burning the ice cream. For best results, allow it to sit out on the counter for 5 to 10 minutes before dishing it out.
  • Ice cream relies on fat to make it smooth and creamy – the higher the fat content, the less time it will take to soften.
  • Research has found that eating ice cream in a cone may be the smarter choice. Licking away with the warmth of the tongue releases the flavor better, plus a cone takes longer to eat.

Market Watch: String Beans

by in Farmers' Market Finds, July 11, 2012

string beans
Also known as snap beans or green beans, nutrient-filled string beans aren’t just for Thanksgiving casseroles.

Piles of slender green and yellow beans are spilling over tables at the farmers’ market this time of year. Whatever color you choose (they have similar flavor), they’re marvelous for salads and stir fries, but that’s not all. Here are 5 delectable uses you probably haven’t tried… it’s time to start!

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