Peanut Butter Smoothie Bowl

by in Healthy Recipes, May 1, 2016

While I love smoothies as much as the next dietitian, they aren’t always as filling as other breakfast options. That’s where a smoothie bowl comes in. With less liquid and more toppings, a smoothie bowl has the added benefit of being chewed rather than being swallowed. The chewing process, also known as mastication, is extremely important for your health and how mindfully you eat food. The longer you chew, the longer it takes to finish a meal, which can help you eat less overall. Since it takes roughly 15 to 20 minutes for your brain and stomach to recognize fullness, slower eaters consume 10 to 20 percent fewer calories compared with those who rush through a meal. Chewing is not only beneficial to digestion, but it also helps increase satisfaction in a meal. When you take the time to properly chew, you are able to slow down, savor each bite and fully enjoy all the flavors your food has to offer.

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Hotels That Put Your Fitness First

by in Fitness, Healthy Tips, April 30, 2016

Long gone are the days when a hotel gym meant a small, smelly room tucked away in the basement that housed nothing more than a couple of treadmills and a few sad sets of hand weights. Hotels are increasingly going out of their way to provide guests with ingenious ways to work up a sweat. And their efforts are not going unnoticed. According to a recent survey by the research firm MMGY Global, 45 percent of 18-to-35-year-olds, and 38 percent of 36-to-49-year-olds, say that a hotel’s wellness offerings influence where they decide to stay.

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Nutrition News: Coffee-Benefit Boosters, Fatty-Food Sleep Effects, Health Perks of Curcumin

by in Food News, April 29, 2016

Getting the most out of your cuppa joe

Coffee — it not only wakes us up and elevates our mood, but, research suggests, may also protect us against dementia and boost our memory and metabolism. However, Fox News warns, we may be unintentionally undercutting some of coffee’s benefits. The site lists eight caffeine-consumption mistakes to avoid, including buying coffee preground and storing it in its original bag, which increase the level of free radicals, using up the health-promoting antioxidants, as well as drinking it too early, drinking too much, overdoing it with the sugar and drinking the wrong roast. Also, if you’re the sort of person who lets your coffee sit there forever, which increases its acidity, you may be upping your risk of heartburn and indigestion. Plus, if you drink your cuppa joe within 20 minutes of brewing — when, let’s face it, it tastes best anyway — you maximize the antioxidant benefits as well.

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6 In-Season Sides That Kids Will Love

by in Healthy Recipes, In Season, April 28, 2016

Buying and preparing in-season produce is part and parcel of maintaining a healthy diet, but it’s much easier to eat nutritiously when the whole family is on board. In a world full of boxed mac and cheese and freezer-friendly chicken nuggets, we can understand why packaged or prepared foods are a reliable fallback. But we’re hopeful that the right seasonings and preparation methods can turn arugula, carrots, spinach and more into healthy homemade dishes for the whole family to enjoy. Here are six recipes that incorporate spring produce in ways that will appeal to even the pickiest eaters.

Arugula
Getting kids to eat their greens can be the biggest hurdle of the day, but this Quinoa Salad with Apricots, Basil and Pistachios makes crisp, peppery arugula appetizing for younger palates. Combine the seasonal green with fluffy quinoa, sweet dried apricots and dollops of tangy goat cheese and you’ll hear zero protests when the dish hits the table.

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Order This, Not That: Shake Shack

by in Dining Out, April 28, 2016

This popular burger joint sprouted from a hot dog cart in Madison Square Park in Manhattan in order to support the Madison Square Park Conservatory’s first art installation. Customers couldn’t get enough of the cart’s famous Shack Sauce, and the lines were endless. Today, Shake Shack can be found in 15 states within the U.S. and in numerous countries throughout the world. Find out what you should order and what you should skip the next time you’re craving a Shack Burger.

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Lentil-Crusted Chicken Parmesan

by in Healthy Recipes, April 27, 2016

The boneless, skinless chicken breast is one of the most convenient, affordable and healthy kitchen staples out there. Simple yet versatile, chicken can be prepared in many ways and is chameleon-like when it comes to flavor, easily taking on the attributes of seasonings and sauces. I usually roast a batch of seasoned chicken breasts on Sunday to enjoy throughout the week. Then I can add chicken to my salads and sandwiches, or make a stir-fry for dinner in a pinch.

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5-Ingredient Quinoa Salad with Edamame and Carrots

by in Healthy Recipes, April 26, 2016

I love preparing batches of salads during the warmer months so I can enjoy them in light lunches throughout the week. Since quinoa is a complete source of protein containing all of the essential amino acids, you don’t have to worry about adding extra protein, unless you really want to. Quinoa is technically a seed, not a grain, providing both good carbs and protein.

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Healthy Tropical Banana Pudding

by in Healthy Recipes, April 25, 2016

When I was growing up in the South, almost every event and family gathering would include a large bowl of banana pudding: homemade custard, sliced bananas, Nilla wafers and a mountain of freshly whipped cream. The sweet, gooey dessert was one of my favorites, and I often asked for a side of extra wafers to dip into the layered pudding. With those delicious memories, I set out to create a lightened-up, tropical spin on my beloved banana pudding.

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5 Hacks for Canned Coconut Milk

by in Healthy Tips, April 24, 2016

With its creamy goodness, canned coconut milk is more useful around the kitchen than you might think. In addition to being delicious, this vegan option is nonperishable and costs less per ounce than heavy cream. Each serving (1/3 cup) contains 120 calories and 10 grams of saturated fat, so, like many decadent foods, it’s to be enjoyed in moderation.

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5 Tips to Spring-Clean Your Kitchen

by in Healthy Tips, April 23, 2016

Spring is in the air, but you’d better make sure your kitchen is ready. With the warm weather comes not only delicious produce, but also the possibility of insects and bacteria that can make you sick. Here are five things you can do to make sure your kitchen is in tiptop shape this spring.

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