7 Tips for Avoiding the Freshman 15

by in Uncategorized, September 15, 2013

apple
Whether you are a freshman with on-campus housing and a dining plan or a senior in your own apartment, healthy eating at college is achievable and it doesn’t need to involve deprivation or dieting.

At the Dining Hall 
• Make room for fruit: Most campus dining halls offer a variety of whole fruits such as apples, pears, bananas, and oranges as well as cut fruits like melon and berries. Add cut fruit to your salad, a bowl of yogurt or cereal or, for a sweet treat, pile berries onto a small bowl of frozen yogurt for dessert. Grab a few pieces of whole fruit to take with you as a simple and healthy snack on the go or in your dorm or apartment.

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Great Muffin Makeovers

by in Healthy Recipes, September 15, 2013

Apple Muffins
Store-bought muffins, a grab-and-go favorite, can average a hefty 400 to 500 calories each. Make your own healthier version and you’ll get the same delicious flavor for about half the calories.

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Last Call for Tomatoes and Cukes!

by in Uncategorized, September 14, 2013

tomato and cucumber salad

Summer may be winding down but there are tomatoes, cucumbers and radishes still ready for harvest. Refreshing, crisp and colorful, this simple salad is the perfect side dish to almost any meal. I swapped the traditional herbs like basil and parsley for anise-flavored tarragon, which lends it to fall flavors and comfort foods as well.

Tomato, Cucumber and Radish Salad with Tarragon Vinaigrette
• 1 bunch of radishes, stems removed, halved
• 1 English cucumber, halved and cut into 1-inch pieces
• 1 pint heirloom cherry tomatoes, halved if large
• 1 tablespoons tarragon, leaves whole
• 1/4 cup extra-virgin olive oil
• 1/4 cup fresh lemon juice
• 1 tsp Dijon mustard
• Kosher salt and freshly ground black pepper

In a medium bowl, combine the vegetables.

In a small bowl, combine the tarragon through mustard. Whisk to combine. Toss with vegetables. Season with salt and pepper.

Photo by Yoni Nimrod

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie’s full bio »


16 Healthy Apple Desserts

by in Cookies & Other Desserts, Healthy Recipes, September 13, 2013

apple with crisp topping
Hard to believe, but apple season is just about under way! Here are a few ways to satisfy your sweet tooth.

Classic Desserts
Nothing says apple season like pie and other baked goodies. These lightened-up versions deliver the flavor you love for fewer calories.

Apple Crisp
Flat Apple Pie with Perfect Pie Crust
Rustic Apple Pie with Dried Cherries
Apple Cranberry Phyllo Turnovers
Apple Cranberry Galette
Apple-Berry Brown Betty

Weeknight Desserts
These easy, guilt-free delights make for fabulous after-dinner sweets during the week.

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Chicken Nuggets: Which Are Healthiest?

by in Healthy Tips, September 12, 2013

chicken fingers

As a mom of two young kids, I certainly have the need to pop a batch of frozen nuggets into the oven from time to time. As a dietitian, I want to make sure those nuggets aren’t filled with junk! Here are some sensible options, three store-bought and one homemade.

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5 Super-Easy Ways to Cut Calories (Without Even Thinking)

by in Diets & Weight Loss, September 11, 2013

whole-wheat spaghetti with swiss chard
“The best diet is the one you don’t know you’re on.” Sage advice from Brian Wansink, Director of the Food and Brand Lab at Cornell University and author of Mindless Eating: Why We Eat More Than We Think. Eating healthy doesn’t mean you must forsake all indulgences and subsist solely on oatmeal and salads. Instead, what if you just made a few small changes to your eating routine that could lead to gradual, sustainable results? Here are five tips to try when cooking and eating at home, inspired by Prof. Wansink’s good read.

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Win This Poster!

by in Giveaway, September 11, 2013

Vegetable chart poster

Expand your vegetable (or fruit!) knowledge with this detailed Various Variety of Vegetables poster from Pop Chart Lab. Grouped by type, this chart illustrates more than 400 crops like potatoes and broccoli, and each print is signed and numbered by the artist. Use it to inspire healthy weeknight meals the whole family can enjoy with hearty, healthy sides.

You can buy your own Pop Chart Lab print or enter in the comments for a chance to win one. Just let us know, in the comments, your favorite vegetable. The contest starts at 10:00 a.m. EST today, and ends on Friday, September 13 at 5 p.m. EST.

We’re giving away one Pop Chart Lab print each to two randomly-selected commenters. You must include your email address in the “Email” field when submitting your comment so we can communicate with you if you’re a winner.

You may only comment once to be considered and you don’t have to purchase anything to win; a purchase will not increase your chances of winning. Odds depend on total number of entries. Void where prohibited. Only open to legal residents of 50 U.S. states, D.C. or Puerto Rico, and you must be at least 18 to win. For the first day of the giveaway, all entries (answers) must be entered between 10:00 a.m. EST on September 4 and 5 p.m. EST on September 6, 2013. Subject to full official rules. By leaving a comment on the blog, you acknowledge your acceptance to the Official Rules. ARV of each prize: $36. Sponsor: Scripps Networks, LLC, d/b/a Food Network, 9721 Sherrill Blvd, Knoxville, TN 37932.

So tell us, what’s your favorite vegetable?

5 Ingredients: Wheat Berry Burgers

by in 5-Ingredient Recipes, September 10, 2013

wheat berry burger
Are you loving wheat berries but tired of only using them only in salads? Try this super-delish wheat berry burger instead, which calls for only five ingredients.

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How to Make a Healthier Pound Cake

by in Healthy Recipes, September 9, 2013

lemony pound cake
According to culinary lore, pound cake got its name because the original recipe called for a pound each of butter, sugar, eggs and flour. But that doesn’t mean every loaf has to pack on the pounds! Food Network Kitchens developed this healthier take by making a few simple switches to the classic. Here’s how to help this beloved cake slim down.

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Healthier Homemade Cheese Pretzels

by in Robin's Healthy Take, September 8, 2013

parmesan pretzels

I grew up in a Philadelphia suburb, so I’ve had my share of soft pretzels. But Philly isn’t the only place making soft pretzels these days. You can find the baked-dough twists in airports, malls and carnivals nationwide. There’s also the frozen variety. The problem is, these mass-made pretzels are often loaded with calories and salt.

Depending on the size, a regular soft pretzel (123 to 149 grams) can have 340 to 480 calories and 1,000 to 2,000 milligrams of salt. The lower range is for the plain pretzels and the higher stats are for those with alluring toppings like butter, cheese, pepperoni and sugar.

But there’s no need for the numbers to be high. I made smaller versions for fun and, even when multiplied by four, they have fewer calories, fat grams and sodium milligrams than their traditional counterparts (and that’s including the cheese on top!).

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