All Posts By Katie Cavuto-Boyle

10 Everyday Uses for Nuts and Seeds

by in Healthy Tips, April 11, 2013

nuts and seeds
It’s no secret that nuts and seeds are good for us. Packed with anti-inflammatory fats, protein and nutrients galore, nuts and seeds make a great addition to a healthy daily diet. The problem is, snacking on a handful of nuts everyday or adding a tablespoon of flax to your smoothie can get old really fast. Here are a few easy ways to make nuts and seeds a part of your every without the boredom of that bowlful of almonds on your desk.

Replace Eggs: Use 1 tablespoon finely ground chia seeds or flax seeds (grind them dry in a blender, food processor or coffee grinder) with 3 tablespoons of water. This ratio will replace one egg.

Thicken Soups and Stews: Add a couple tablespoons of ground or whole chia seeds to a hot soup or stew until you reach your desired thickness. Wait 10-15 minutes for chia to thicken to full capacity.
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Curried Quinoa Salad

by in Healthy Recipes, April 5, 2013

quinoa salad
We’ve all heard of the health benefits of quinoa but I love it because it is so easy to prepare. Like rice, you combine 1 part quinoa with 2 parts cooking liquid, boil, cover, simmer for 10-12 minutes and it’s done. Quinoa is naturally nutty and delicious but I love adding spices to the cooking liquid for even more flavor and nutrition. A mix of curry, cumin, mustard, herbs, seeds and beans makes this recipe a nutrient-packed side dish or meal in itself.

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Prevent Cold-Weather Dehydration

by in Healthy Tips, March 19, 2013

water bottles
When it’s cold outside, the last thing most of us are craving is an ice-cold glass of water. However, it’s just as important to stay hydrated in the winter as it is in the summer. Often, we don’t feel as thirsty in the winter because we don’t sweat we much. Therefore it is important to continuously hydrate throughout the day because by the time you feel thirsty, you may already be dehydrated. While different people have different water needs based on height, weight and activity level, a good rule of thumb is to aim for eight to twelve glasses of water each day.

One way to meet your hydration goals is to get a reusable water bottle. These eco-friendly bottles can be found inexpensively almost anywhere. Check how many ounces of liquid your bottle holds. This information is usually available on the bottom of the bottle. Then challenge yourself to drink and refill your bottle a certain number of times. For example, the first week you may try to drink three bottles of water. The next week you may challenge yourself to four. Having a number of bottles to drink throughout the day is a more attainable goal when you turn it into a challenge. It’s also much easier when you always have your bottle with you. Did you know that people tend to drink more through a straw?

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Reset Your Resolution

by in Healthy Tips, March 2, 2013

new years resolution
We’re more than a few weeks into the New Year — have you kept up with your resolution?  If not, no need to feel guilty and sabotage future health goals. Unattainable health goals only lead to a sense of failure which in turn becomes lack of motivation and you are right back where you started. Instead, set one or two small goals you know you can stick with. You can always add a few more throughout the year. Setting attainable goals will keep you motivated and feeling positive about the lifestyle choices you have made.  hese healthy resolutions are the perfect way to make health upgrades to your lifestyle any time of year. So even if you haven’t made good on your original resolution, pick up one (or several) of these and make 2013 a healthy year.

  1. Ditch Processed Foods: Assess your cabinets and gradually rid yourself of one processed food a month or a week if you are very motivated. Make small changes like switching from canned to frozen vegetables or a microwave dinner to a meal you’re cooked at home.
  2. Hydrate: Most of us do not drink enough water or even worse, we’re drinking caloric beverages instead. Add one glass of water to your daily routine. It’s that simple.
  3. Eat Breakfast:  The old saying, “breakfast is the most important meal of the day” exists for a reason. Challenge yourself to start the day off right and eat a healthy breakfast. It can be as simple as yogurt and fruit or an English muffin with almond butter. Read more

Vinegar: Boost Flavor Without Adding Fat

by in Healthy Tips, February 17, 2013

vinegar
A humble bottle of vinegar comes with a long list of health claims. Folklore and anecdotal evidence claims that vinegar is the cure for lice, kidney disease, alcoholism, hypertension, jelly fish stings, tumors, ear infections and many more ailments and nuisances. Unfortunately, many of vinegar’s health claims cannot be backed with scientific evidence.

However, vinegar is an important and affordable ingredient to keep stocked in your kitchen. Some studies suggest that vinegar may help to control blood glucose levels in healthy and insulin-resistant individuals. Controlling blood glucose levels is important for long-term health in all individuals, not only those with diabetes. Vinegar is also a source of polyphenols, plant compounds that act as antioxidants in humans. Antioxidants protect the body from damaging free radicals. Another study suggests that vinegar may help people feel full longer, leading to fewer calories ingested, which may lead to weight loss over time. Generally vinegar is safe to ingest, when using in typical cooking amounts or diluted with water if ingested separately from meals. Vinegar supplements are not recommended due to the risk of esophageal burning.

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Raw Kale and Brussels Sprout Salad

by in Healthy Recipes, February 7, 2013

brussels sprout salad

I often find myself cravings salads even in the heart of these cold winter months. In an attempt to nourish my body with seasonal ingredients I have been gravitating towards winter greens. This salad pairs raw lacinato kale with shredded Brussels sprouts, seasonal fruit and a few nuts for crunch. Not sure about raw kale?  I say give this salad a try. It has been a life-changer for several people in my world.

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Roasted Beet and Apple Soup

by in Healthy Recipes, January 30, 2013

beet soup

I teach cooking classes on a regular basis and I always try to include a soup as it’s an easy way to incorporate more vegetables into your diet. Served as a starter or eaten as a meal, soups are warming and nutritious this time of year. Roasted beets add a mellow sweetness and beautiful magenta color to this dish. It’s perfect for any day but would be a great way to express your admiration for a loved one as Valentine’s Day approaches.

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Healthy Snacking at Work

by in Healthy Tips, January 29, 2013

frozen grapes
As we settle into our work groove and busy office routines, it’s too easy to grab a bag of chips or make a meal out of a box of Cheez-Its (which I secretly love), but that will quickly leave you feeling unmotivated and unproductive. Rather than raiding the snack machine, here are some great, simple, and healthy snacks to take to the office that will keep you feeling alert and active the whole day.

  • Roasted Chickpeas – Here’s a crunchy snack that will give you the same satisfaction as a handful of chips. Chickpeas are packed full of fiber, iron and folate to support a nutritionally-balanced diet. Play around with this recipe and season the chickpeas to your liking: Try cinnamon or cumin instead of the Dijon.
  • Frozen Grapes – A classic for someone with a sweet tooth. Grapes are full of polyphenols to help protect again heart disease. Stick your grapes in the freezer when you head to bed, and in the morning you’ll have a healthy candy-alternative to take to the office!
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Navigating the Stress of Holiday Eating

by in Healthy Holidays, December 21, 2012

holiday stress
The holidays are upon us and the joy of the season is often paired with a good amount of stress. Managing everyday life can be stressful enough so the hussle of the holidays can send some people over the edge quite quickly. It’s a known fact that many people use food to medicate many emotions, including stress. Add to that the abundance of decadent foods around the holidays and the well understood desire not to gain weight this time of year and you have, yes, more stress.

So how can you break the cycle? How can you decrease the amount of stress in your life and become more mindful about your food choices during the holidays and throughout the year? The key is slowing down and asking yourself a few questions.

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Healthy Holiday Gifts

by in Healthy Holidays, December 20, 2012

holiday gift
Healthy Holiday Must-have #1: The UP wristband tracker is a sleek, easy to wear movement and sleep tracker that when paired with the app gives you legit feedback on your day-to-day lifestyle.  ($99, https://jawbone.com/up)

Why it made the list:

  • It’s stylish, affordable and makes tracking your food intake, movement and sleep easy.
  • It syncs with your smart phone through an app that gives you real time feedback

Healthy Holiday Must-have#2: The Mat by lululemon with a 5-class pack to a yoga studio or yoga DVD (The Mat, $68.00; 5-Class Pack: around $65.00; Yoga DVD: $5.00-$15.00 on Amazon.com)

Why it made the list:

  • In the midst of holiday stress, it’s important to keep your center. There are so many benefits of yoga, some of which include an improved mood, decrease in body aches, improved sleep, more confidence; and body toning from head to toe.
  • The Mat is the ultimate when it comes to yoga mats. Key features include cushion for your hands and feet; a polyurethane coating that will stay grippy even through a really sweaty Vinyasa, antimicrobial additive that prevents mold and mildew; and washes with soapy water (no tea tree oil).

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