by Toby Amidor in Healthy Recipes, Healthy Tips, March 3, 2017
by Amy Gorin in Food & Nutrition Experts, Healthy Tips, February 24, 2017
Looking for a portion-controlled, mouthwatering meal that takes seconds to clean up? Try cooking in parchment paper, or as the French say it, “en papillote.” Although most French techniques have a bad reputation for being unhealthy (hello butter and salt!), cooking in parchment can be a light and flavorful, quick and simple way to cook. Here’s what you need to know to get started.
Why cook in parchment?
When you cook ingredients like fish, meat, veggies and herbs in a parchment paper packet, you’re steaming the ingredients inside using their own moisture — no added fat required. Plus, there’s no need to dirty pans, so cleanup is as simple as tossing the paper in the trash.
The French term for this cooking method comes from papillon, the French word for butterfly, since the paper resembles delicate butterfly wings when cut into a heart shape. You then layer ingredients on one side of the paper, fold the other side overtop, and crimp the edges to seal. (To get a visual on how to cook in parchment paper, check out this how-to.) Read more
by Toby Amidor in Food News & Trends, Healthy Tips, February 15, 2017
I love a nutritious meal, but I’ll be the first to admit that I’m all about the shortcuts that make healthy cooking easy and fast! I was curious about what hacks my dietitian colleagues use in the kitchen, so I asked them for their best:
- Turn your rice cooker into a workhorse. “Like steel-cut oatmeal, but don’t like waiting 40 minutes?” asks Maggie Moon, MS, RDN, author of The MIND Diet. “Add oats and water according to package directions, and use the porridge setting on your rice cooker. Do it at night, and you’ll have perfect steel-cut oats in the morning. Rice cookers can also steam vegetables, cook fish in 15 minutes, or even slow-cook chicken or pork—just add broth and aromatics.”
- Cook extra portions. “Make extra servings of food that you can repurpose,” says Bonnie Taub-Dix, RDN, author of Read It Before You Eat It.
“Tonight’s grilled salmon for dinner can become tomorrow’s salmon over salad for lunch. Or just mash the salmon along with chopped veggies, egg, spices, and breadcrumbs. Then shape into salmon patties, and you’ll have a great dish for Sunday brunch!”
by Toby Amidor in Food & Nutrition Experts, Healthy Tips, February 7, 2017
There are so many nutrition and fitness apps hitting the market that you just don’t know which to try. I set out to find some apps that may not be on your radar and are worthy of space on your smartphone.
There are now more options than ever for healthy eating when dining out. This app helps you find the best dishes at both chain and non-chain restaurants. Categories include heart healthy, high protein, lactose free, low calorie, low fat, vegetarian, vegan, and more. It’s a quick and easy way to sift through long menus to find choices that are better for you.
If you have strict dietary intolerances or allergies, this app may be right for you. Those who have conditions like histamine intolerance, fructose malabsorption, sorbitol intolerance, gluten sensitivity or low FODMAP diet will likely find it a helpful tool. The database of hundreds of foods tells you if the food is allowable with the food sensitivity. A con of the app is that it categorizes all processed foods the same, such as a regular tomato sauce verses one that was created specifically to be low FODMAP-friendly. Read more
by Serena Ball in Food & Nutrition Experts, Healthy Tips, February 2, 2017
Breakfast is the first opportunity during the day to nourish your body with the vitamins and minerals it needs to keep you healthy. Instead of grabbing for the massive carb-filled muffin at the corner store or skimping on breakfast altogether, opt for these 6 good-for-you breakfast foods instead.
Whip up a healthy whole grain breakfast in a flash by just adding boiling water. If you’re racing to work, don’t forget to pack a spoon.
Average cost: $1.99
Instead of going sans breakfast, munch on nonfat Greek yogurt which provides twice the amount of protein compared to traditional yogurt. Protein also helps keep you satisfied so you can concentrate on your morning.
Average cost: $1.50 Read more
by Serena Ball in Healthy Tips, January 13, 2017
Cold and flu season is tough, and you may need help to make it through unscathed. Whether you’re hunkered down on the couch with a case of the sniffles, or just trying to avoid any sick days, these easy ways to add immunity boosters to your meals may help keep you healthy.
Long part of Eastern medicine traditions, this spice contains a component called curcumin which can help decrease inflammation. This antioxidant may help soothe inflammation caused by symptoms like sore throat and stuffy nose. Spoonfuls of turmeric may also help shorten the length of a cold by bolstering the immune system.
If you can find fresh turmeric root (similar to ginger root) in a store’s produce department, snatch it up. As with most foods, the whole plant contains the most potent components, but the dry, powdered spice is a powerful alternative. Add turmeric to a wide variety of drinks and dishes: your morning mango smoothie, cinnamon oatmeal with raisins, chicken noodle soup or cooked greens will all benefit from the flavor of this vibrant orange spice. Roasted vegetables or orange vegetables pair perfectly with turmeric. It’s an ingredient in most curries and also adds warm, earthly flavors to eggs and fish.
Yes, really. This sustainable fish packs loads of healthy omega-3 fats (1100-1600 mg per serving) into its small size. These EPA and DHA fats may help decrease inflammation during colds. Sardines also contain the nutrient selenium which is essential for immunity. And a single serving of sardines contains over 27% of the daily recommendation for vitamin D, another immunity booster. Read more
by Toby Amidor in Diets, Healthy Tips, January 6, 2017
Those shiny new appliances you received as holiday gifts need spots in your kitchen, so it’s time to organize. Here are three tactics to get you started, without being overwhelmed by the task.
Declutter, then donate
Decluttering can be daunting, especially if your entire household’s stuff ends up in the kitchen. So focus on tossing out extras of the following items; you’ll be energized by the fact that you will have a couple of bags to donate in no time.
- Matching dishes – Two plates, two bowls, two glasses for each family member. Use disposable when you need extra for a party.
- Silverware – Again, two spoons, forks, and knives for everyone. They can wash dishes, right?
- Reusable water bottles – Each family member needs only one. Done.
- Kitchen utensils – Toss anything cracked. Nasty bacteria builds up in tattered spatulas. If it pains you to part with that cool doohickey from your dear neighbor, think how much joy someone else will have from finding it at the resale shop.
- Plastic food containers – They should all have lids, and all fit neatly inside each other. Toss the misfits.
- Pots and pans – You don’t need six sauté pans. Here’s the pots you do need and how to organize them.
by Toby Amidor in Healthy Tips, December 31, 2016
Two of the most common New Year’s resolutions are to lose weight and get healthier. In order to achieve these goals, many folks jump on the fad diet bandwagon. But many of these diets require complete elimination of certain food groups, have you eating close to nothing or recommend a boatload of supplements that empty your wallet. Instead of looking for quick results that will probably not last long, make these small changes instead. Make these small changes for at least 6 months, and they can become lifelong healthy habits.
Large portions are one way folks overconsume calories. This is especially true with certain high calorie foods, including nuts, salad dressing, oil, peanut butter, granola, rice, pasta and juice. Although all these foods can be part of a healthy weight loss plan, eating controlled portions will help keep calories in check.
Eat At Least 2 Whole Grains per Day
The 2015 dietary guidelines for Americans recommend getting half your grain intake from whole grains. If you’re not used to eating any whole grains, start with two serving per day. For example, make your sandwich with 100% whole wheat bread, or swap your pasta from traditional white to whole wheat. Read more
by Toby Amidor in Healthy Tips, December 22, 2016
The kitchen can be a very stressful place, especially when things get busy. Weeknights in particular can get hectic with running errands, completing homework and cooking a healthy dinner. Here are three ways you can be more mindful in the kitchen to help alleviate some stress.
- Create calm out of chaos.
Rebecca Scritchfield, RDN, author of Body Kindness, recommends the following technique to help make rational choices in the kitchen: “First take a very deep breath and exhale to a slow count of 10. This simple exercise tells your body to relax and helps you make rational choices like actually cooking your meal instead of eating it cold from the fridge! (I know I’m not the only one.) Then do one quick thing that makes you happy. I like to play soothing or energizing music, depending on my mood. Even if you’re not excited to prepare your meal, find a benefit that does excite you — like ‘I’m happy to save money and take care of my body by cooking at home’ — and let that be your motivation to heat up the kitchen.”
- Cook simple and relax.
Instead of making your life difficult and more stressful, choose cooking methods that are simple with few ingredients. For example, use a dry rub or marinade for meat and poultry, then place the protein right in the oven or grill to cook. When your food is cooking, take a few minutes to sit in a chair, relax and enjoy the delicious smell of the food you’re about to eat. Read more
by Silvana Nardone in Healthy Holidays, Healthy Tips, November 21, 2016
Whether you’re heading to Grandma and Grandpa’s house for the holidays or are planning a family vacation, if a road trip is in your future, you’ll probably need to stop along the way for a quick bite to eat. The good news is that healthy fast-food options are popping up around the country. Here’s what to look for when you stop to eat, and the top five meal choices from joints around the country.
Guidelines for Ordering Healthy
Here are five things to keep in mind when stopping on the road to grab a meal:
- Calories matter: Make sure meals don’t top around 550 calories each, including side dishes and dessert.
- Choose lean protein: Whatever you choose should have at least 15 grams of protein per serving. Protein takes longer to digest, which will keep you fuller longer.
- Steer clear of fried fare: Fried food like french fries and fried chicken can weigh you down and even give you some uncomfortable tummy troubles.
- Look for veggies: Most Americans don’t get their daily recommended dose of veggies. More fast-food joints do offer veggie-filled meals and sides now, so keep your eyes peeled for them.
- Opt for calorie-free drinks: Choose beverages without added sugar, like water, seltzer, plain coffee with a splash of milk, or unsweetened iced tea.
Have you ever hosted a holiday feast and genuinely enjoyed the gathering as much as your guests did? It can be a reality — with a little help from your friends. During the holidays, many of the top food allergens — especially gluten, dairy, eggs and tree nuts — appear throughout the meal. This year, we’re turning the tables on guests and preparing them with these five easy tips to make this season’s holiday feast fun, and safe from allergies, for everyone.
1. Be prepared.
Avoid anxiety by giving the host a heads-up about any food allergies or intolerances the moment you receive the invitation. Ask if you can bring your favorite dish or dessert. It’s an opportunity to share not only the gift of food, but also your personal food memories and family traditions.
2. Be generous.
If you approach the gathering from a place of gratitude rather than just focusing on the food, your experience will shift. How often do you get the chance to be with those you love or meet charming new people? Think of everyone you get to spend time with, the laughter and the all-too-rare, real-life interactions. Invaluable. Read more