by Healthy Eats in Ask the Experts, September 25, 2012
by Maria Russo in Healthy Tips, September 18, 2012
Leah Brickley is a recipe developer in the Food Network Kitchens and is also a dietetic technician (DTR), working toward her master’s degree in nutrition. Leah works on developing recipes for Food Network Magazine, Food Network Magazine Cookbooks, Food Network Apps and foodnetwork.com. We caught up to find out about her schooling, her secrets for healthy home cooking and how she maintains a healthy diet while working in one of the busiest test kitchens in the world.
Can you tell us more about what you do as a recipe developer-nutritionist at Food Network?
Sure! I have a combined degree in culinary arts and nutrition and I’m a DTR (dietetic technician registered). I’m also getting my master’s degree in nutrition. So, I get to develop a broad range of recipes from barbecued brisket to apple pie but with a special interest in healthy recipes. I’m here as an internal resource for my coworkers who have nutrition-related questions and I keep up on current health news and trends.
Do you sample every recipe made in the Food Network Kitchens? Is it difficult to eat healthy when you’re around food all day long?
I eat almost everything! We have two set times for tastings and everyone who participates has to taste and give feedback. Eating healthy isn’t as difficult as it sounds, even with that volume of food. We develop recipes using real and fresh ingredients. When I first started I did need to learn moderation because I often overate. Now it’s a few bites of everything and lots of water (and a jog or kickboxing after work)!
by Jason Machowsky in Healthy Tips, September 7, 2012
As a dad to two young children, Jose Garces is no stranger to the challenges that come with cooking for little eaters, but that doesn’t stop him from serving healthful fruits and veggies at home. This Iron Chef knows how to transform everyday ingredients into flavor-packed meals that are not only kid-approved but packed with nutrition, too. We checked in with Jose to find out his simple strategies for kid-friendly cooking and asked him to share a few simple suggestions to start the school year on a healthy note. Check out his best lunchbox picks, after-school snack solutions and more below, then get his top five healthy-eating tips for kids.
by Cameron Curtis in Healthy Tips, September 4, 2012
A common point of discussion on the this blog is what to eat, I wanted to take a moment to discuss another important topic: when should we eat, and how often? What follows is a combination of research findings and my own experiences working with clients as a registered dietitian.
Current research has shown that we should be eating somewhere between three to six times per day, though no one frequency has been proven to be better than others. If you find yourself consistently starving at a certain point in the day (and maybe making a less-than-ideal food choice), then consider adding in an additional healthy mini-meal or snack to your routine. Here are a couple great options to consider:
Energy Bars (above)
Cracked Pepper Potato Chips With Onion Dip
Vegetable Pizza Snacks
Figs With Ricotta, Pistachio and Honey
by Toby Amidor in Healthy Tips, August 30, 2012
Restaurant: Impossible host Robert Irvine calls his diet “clean and super.” And his passion for clean eating is not surprising considering he chatted with us at a recent event in his workout gear. Though he’s often on the road filming a new episode or making appearances, he keeps his eating habits in check with these easy tips:
1. Snack Right: Robert snacks on almonds, oatmeal and egg whites. He also makes a “peanut butter hummus” (if you’re curious, try Alton’s recipe) that’s chock full of protein.
2. Protein-Pack Your Breakfast: Robert eats oatmeal the minute he wakes up, then has a serving of protein: either egg whites or turkey bacon and whole-wheat toast.
by Toby Amidor in Healthy Tips, August 21, 2012
Labor Day is around the corner—should you grab an ice-cold beer or choose a spirits-filled cocktail? This battle is a tricky one…
The Dietary Guidelines for Americans recommends no more than 1 drink per day for women and no more than 2 drinks per day for men. For beer, a “drink” is defined as a 12-fluid ounce bottle. Moderate alcohol consumption (as recommended by the Dietary Guidelines) can help reduce your risk of heart disease, reduce the risk of stroke, and lower the risk of gall stones.
The calories in a 12-fluid ounce bottle of regular beer vary from around 150 to 300. Lighter varieties usually run around 100 calories for 12-fluid ounces and are widely available in bars, restaurants and retail markets. However many bars offer pints (equivalent to 16-fluid ounces) with around 200 to 400 calories each.
If you’re looking for nutritional goodness, dark beer is the way to go. A 2011 study published in the Journal of the Science of Food and Agriculture found that dark beers have more iron than both pale and non-alcoholic beer.
See the results of our light beer taste test.
by Toby Amidor in Diets & Weight Loss, Healthy Tips, August 6, 2012
When visiting your local farmers’ market, you’re not only picking up deliciously seasonal produce, you’re also bringing home a wide array of antioxidants that can help protect your body. Here are 10 foods that should be on your shopping list.
The Power of Antioxidants
Antioxidants can be found as vitamins, minerals or phytochemicals (special plant compounds). They help repair cell damage caused by free radicals, which can mess with your immune system. Some researchers also believe that free-radical damage may be involved in promoting chronic diseases like heart disease and cancer.
If you’re thinking about picking up an “antioxidant-rich” supplement—don’t be fooled. Each fruit and veggie has their own unique combination of various antioxidants—you won’t find any of these specialized combos isolated in a pill. Your best bet is to eat a variety of seasonal produce so you can reap all the benefits.
Tomatoes are brimming with the antioxidant lycopene which is more potent in cooked tomatoes. To get the most lycopene out of your fresh tomatoes, turn them into gazpacho, tomato sauce or jam.
Antixoidants: Vitamin A, vitamin C, lycopene
Recipe: Tomato-Fennel Salad
Berries like strawberries, blueberries and raspberries are overflowing with antioxidants called anthocyanins. We’ve got 30 ways to enjoy these gems.
Antioxidants: Vitamin C, anthocyanin, quercetin
Recipe: Red, White and Blue Fruit Cups
by Dana Angelo White in Healthy Tips, August 2, 2012
We eat when we’re happy, upset, stressed, bored — you get the picture. Oftentimes, these emotional indulgences become a more frequent event leading to weight gain. Use these 5 tactics to gain control.
#1: Recognize Hunger
Do you find yourself having an overwhelming desire to munch even when you’re not truly hungry? It could be that you’re bored or stressed—this type of emotional eating is a behavior we teach ourselves over many years— it takes time and effort to really gain control of it. The next time you get the urge to dig in, ask yourself “What I am really feeling”?
by Jason Machowsky in Healthy Tips, July 30, 2012
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.
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.
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.
by Toby Amidor in Healthy Tips, July 27, 2012
Ever wonder how some people can just eat all day and never gain weight? While some are just born with a naturally high metabolism (thank your parents), the vast majority of us frequent eaters must choose foods that give us the nutrients and energy we need to function throughout the day for less calories.
Notice it’s not about less food, but less calories. “Nutrient density” represents a food’s nutrient bang for its calorie buck. Understanding nutrient density and learning how to choose nutrient dense foods is the key to eating better . . . and more.
An example: Let’s say you want a snack. Consider one of these three options:
- A candy bar
- A low-fat yogurt, medium peach and a few almonds
- 15 baby carrots, a whole 10 oz. package of cherry tomatoes, a full bunch of celery and a couple tablespoons of hummus or low-fat dressing
You could eat the first option very easily and possibly still be hungry (or crash) an hour later. You’d probably be satisfied with the second. How about the third option, sound like a bit much? Sound like it’s impossible to eat at one sitting? That’s the point.
The summer Olympics are here! Ever since I was a little kid, I couldn’t wait to watch gymnastics, — diving, track & field and fencing (my mom used to fence in high school). I was thrilled to have the opportunity to speak with U.S. Fencing Olympian Tim Morehouse about what he eats in order to train for such a big competition.
Q: Congratulations on winning a bronze medal at the Moscow World Cup, which qualified you for the London Olympics! What’s your daily training regimen like when you are training for the big event? How far in advance do you start training?
Thank you; we hope to bring home the gold for the USA! Our daily regimen involves 5 to 6 hours a day of training which includes an hour of footwork, an hour-long lesson on technique and strategy, an hour of weight training, an hour of conditioning and several hours of sparring. For us, the Olympic is a 4-year cycle. Since right after the Beijing Olympics ended, I’ve been training for 2012 London Olympics.
Q: What do you eat before and after you train?
Before training it is important to eat to fuel your muscles and brain. Snacks eaten within an hour of exercise will help maintain blood sugar and keep you from feeling hungry. A pre-exercise snack should be predominantly carbohydrates because it empties quickly from the stomach and becomes readily available for the muscles to use. After training it is important to eat within 45 minutes, carbohydrates with protein to reduce muscle breakdown and replenish glycogen stores. Another top priority after a hard workout is to replace the fluids lost through sweating.
For past few years I’ve been sponsored by BistroMD to eat their entrees while training. BistroMD provides healthy meals for me to eat conveniently while I am training for the Olympics. Since the menu has been custom designed for me by a registered dietitian and arrives fully prepared by a chef, I don’t have to worry about portion control or each ingredients’ nutritional value. It has been a great help to manage my weight while eating delicious food.