Chickpea Shawarma Pitas with Hummus-Dill Dressing

Ever since the United Nations declared 2016 the Year of the Pulse, I’ve been trying to include at least one serving a day in my diet. Pulses, otherwise known as beans, dry peas and lentils, are fiber and protein powerhouses — not to mention that, at roughly a dollar a pound, they’re dirt-cheap. Thankfully, they also taste delicious.

Since “chickpea” sounds a lot like “chicken,” I thought chickpeas would be a natural swap in these Mediterranean-inspired shawarma pitas. Covered in spices and roasted to crispy perfection, they are then tucked into warmed pita bread and covered in a creamy hummus-dill sauce. Add in a few colorful vegetables and you’re left with a flavor-packed sandwich that’s perfect for lunch or dinner.

At first glance, this recipe may seem like it takes more ingredients than it’s worth, but they’re mainly spices that can be found in well-stocked pantries. To me, my spice pantry is king, giving me the ability to add maximum flavor without added fat. In healthy cooking, seasoning is everything, and for that, spices are worth their weight in gold. If you find that you don’t need a large jar, head to the bulk-bin section of your local grocery store for just the amount you need.

For a “cook once, eat twice” approach, transform any leftovers into a chickpea shawarma salad: Layer the vegetables with roasted chickpeas and top it with dollops of hummus-dill dressing.

Chickpea Shawarma Pitas
Yields 4 pita sandwiches; 3/4 cup hummus dressing

Chickpeas
2 cups cooked chickpeas, patted dry
1 tablespoon olive oil
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 teaspoon paprika
1/8 teaspoon cayenne pepper
1/8 teaspoon ground cinnamon
Salt and freshly ground pepper

Sandwiches
4 pitas
1/2 English cucumber, halved lengthwise, cut into 1/4-inch-thick half-moons
2 cups shredded romaine lettuce
1 large tomato, sliced thin
1/3 cup thinly sliced red onion

Hummus-Dill Dressing
1/2 cup hummus
1/8 cup lemon juice
1 clove garlic, minced
2 tablespoons freshly chopped dill

Preheat oven to 425 degrees F. Combine the chickpeas, olive oil, cumin, coriander, paprika, cayenne pepper, cinnamon, pinch of salt and pepper in a large bowl. Toss to coat. Spread on a rimmed baking sheet and roast for 25 to 30 minutes until browned and slightly crispy.

Wrap pitas in foil and place in the oven the last 2 minutes of cooking to warm.

While the chickpeas are cooking, whisk together the hummus, lemon juice, garlic and dill. Thin with water, if needed, for desired consistency.

To serve, divide the cucumber, lettuce, tomato and red onion among the pitas and top with chickpeas. Drizzle with hummus dressing and serve.

Per serving (1 sandwich with 2 tablespoons dressing): Calories 342; Fat 7.4 g (Saturated 0.6 g); Cholesterol 0 mg; Sodium 561 mg; Potassium 577 mg; Carbohydrate 62 g; Fiber 8.2 g; Sugars 3 g; Protein 13.4 g

Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge (delishknowledge.com), a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.” 

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This Week’s CSA: Tomatoes at Last!

Finally! Sweet summer tomatoes have arrived in this week’s CSA from Mountain View Farm. For a cook, being handed a bag full of unadulterated produce is like being a kid handed an ice cream cone; it’s a moment of pure wonder. Still, it’s easy to grow weary during a long season of squash, squash and more squash.

Don’t get me wrong — summer squash is outstanding roasted, tossed into stir-fries and grated for slaws. But sometimes you yearn for something more … something just like a sweet, juicy tomato.

Now that we’ve gotten our wish, here are a few ideas for what to do with those fresh-from-the-farm tomatoes.
Salads: What says summer more than a fresh tomato salad? Good produce means very little work is required; just a simple vinaigrette, some fresh herbs and light seasoning will make the natural sweetness in your tomatoes pop.

Soups: Since it’s hot outside, chill down your soups. Make a vibrant gazpacho with other in-season produce, like cucumbers, peaches, bell peppers and more.

Sauces: Concentrate all that ripe tomato flavor for the best sauce. Can it so you can keep enjoying the taste of summer long after the warm weather is gone.

Sandwiches: Every good sandwich needs something that’s crunchy and savory and has just the right amount of juiciness when you bite into it. Simply slice tomatoes and add them to grilled cheeses, subs, club sandwiches and, of course, BLTs.

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5 Snacking Pitfalls

We’ve become a nation of snackers. Supermarket shelves are lined with snacking options, and many focus on the health-conscious consumer, providing snacks that are gluten-free, sugar-free, organic, vegan, kosher, dairy-free and/or GMO-free. However, you can overdo it even with the healthiest intentions. Here are five snacking mistakes that many folks make and what you can do to prevent them.

#1: Over-Grazing
Many folks tend to eat small snacks throughout the day, also known as grazing. If this habit is not kept under control, the few hundred calories you’re munching at each snack time can quickly add up and lead to weight gain over time.

Instead: Even if you’re a grazer, snacks and small meals should be scheduled throughout the day. This way you know when you’re eating, so you can have more control over what and how much you eat.

#2: Misconstrued Portions
The 2015 Dietary Guidelines for Americans stressed the importance of the type of fat consumed. Unsaturated fats from nuts, seeds, avocados and nut butters are all promoted in a varied, balanced diet. However, healthy fats do carry with them a higher calorie tag, so portion control is of utmost importance. For example, 1 ounce of (or 23) almonds is a portion and contains 162 calories, 14 grams of fat, 3 grams of fiber and 6 grams of protein. Many folks dig into their stash of almonds and eat more than 23, which add up to hundreds of calories pretty easily.

Instead: Do your homework. Always read the portion of the foods you are eating. Once you know how much you should eat, portion it out so you know how much you’re truly getting.

#3: Emotional Snacking
Having a tough day at work? Kids driving you crazy? Oftentimes stress and fatigue cause folks to grab the nearest snack food and start munching. Even worse is when you’re having a busy day and don’t even realize you’re shoving food into your mouth.

Instead: Schedule three small meals and two or three snacks of about 150 calories each so you know when it is time to snack. If you find yourself hungry at other times, ask yourself if you are really hungry or whether it’s emotionally driven. If it is, sometimes a quick walk around the block, a cup of tea or even five minutes of “me” time in your bedroom or office is all you need.

#4: Falling for the Health Halo
A snack may be organic and free of every nutrient you wish to avoid. However, that doesn’t mean it’s necessarily healthy for you. Many processed snack foods, like vegetable chips, bars, granola and cookies, are promoted as being better than the rest.

Instead: When choosing snacks, read labels! Think about which good-for-you nutrients a snack food is providing, as opposed to what it’s avoiding. Snacks are opportunities to take in vitamins and minerals you may not be able to get during your regular meals.

#5: Mistaking Thirst for Hunger
If you recently ate something, you really shouldn’t be feeling hungry. If you are, it could be your body’s way of telling you to drink something. Many folks confuse thirst with hunger, which can lead to eating many more calories than needed.

Instead: Drink a glass of water or seltzer and wait 15 minutes to re-evaluate how you feel. If you no longer feel hungry, you were probably thirsty. Keep a water bottle near you to prevent this from happening regularly. If you’re still hungry, then grab a healthy snack.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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How to Find the Healthiest Bread to Eat (Your Bread Buying Guide!)

One of the questions I get asked most often is: do you eat bread?

And people are usually surprised when I say that bread is one of my favorite things to eat. Of course I eat bread! I love the smell of fresh bread in the morning, whole grains, and all of the ways you can use bread in recipes.

Bread has gotten a really bad reputation because of various diet fads: no-carb, gluten-free, paleo, etc. It’s been vilified as the cause for everything from weight gain, to inflammation, to diabetes, to digestion issues… the list could go on. The truth is, bread as a general category is usually processed and high in sugar and simple carbohydrates – which can cause weight gain and other issues. Also, the main problem with wheat (unless you have celiac disease or a severe gluten sensitivity that has been diagnosed) is that we eat too much of it as a society in general.

Eating white bread, white crackers, white pasta, white rice (white anything, basically) is the equivalent to taking a spoonful of sugar and dissolving it in your mouth. This is because when you eat a grain that has been refined into flour, your body quickly metabolizes it like a sugar, which causes your insulin to spike. This can make you gain weight and contributes to diabetes and inflammation.

But there are types of bread that can actually be really good for you and won’t cause all of these problems! So how are you supposed to figure out which bread is the healthiest? And how can you avoid those breads that look healthy but actually aren’t?

That’s where this post comes in!

This is your guide to the healthiest breads on the market. 

I’m going to help you find your way through the many marketing labels like “whole grain,” “multigrain,” “12 grain,” “wheat,” or “all natural” on the 50+ bread varieties you’ll see at your local grocery store, and give you the list of the healthiest bread to buy.

But first, here are some general ground rules for buying bread:

Ingredients to ALWAYS AVOID:

• Anything white
• Anything with “enriched,” “bleached,” or “unbleached” as part of the first ingredient. “Enriched wheat” = “White”
• Be wary of “wheat” or even “100% whole wheat” — some breads will have this as an ingredient but are still highly processed and refined
• Anything with less than 2g fiber per serving
• Anything with raisins, dried fruits, cinnamon, banana, honey, or vanilla listed on the packaging
• Dough conditioners (like azodicarbonamide, DATEM, monoglycerides, diglycerides, sodium stearoyl lactylate): these are just chemicals added to the bread to make the bread making process faster and scalable to big batches. They’re not necessary for real bread, and if these ingredients are on the label, it’s a good sign that the bread isn’t truly healthy.
• GMO ingredients like soybean oil and corn oil (honestly, these are just not necessary to make bread)
• Preservatives (like calcium propionate): bread isn’t supposed to be able to last on the counter for 1-2 weeks without getting hard and moldy. If you see any ingredients you can’t pronounce, it’s likely a preservative so put the bread down and find another option.
• Added sugar: If your bread has yeast, it will likely have a tiny bit of honey or sugar because you need sugar to activate yeast. That being said, anything over 2g per slice is unnecessary. Watch out for high fructose corn syrup, any kind of syrup or artificial sweeteners added to bread. This is especially true for light breads.
• Artificial flavors and coloring: Caramel coloring is often added to fake “wheat” breads to make them seem more brown. If you see this on the label, avoid that bread!

Take a look at the ingredients in some popular bread brands: DO NOT BUY THESE (or brands like these)

Sara Lee Classic 100% Whole Wheat Bread: Whole wheat flour, water, wheat gluten, sugar, yeast, soybean oil, salt, molasses, wheat bran, calcium propionate (preservative), datem, monoglycerides, calcium sulfate, cellulose gum, monocalcium phosphate, cornstarch, soy lecithin, citric acid, grain vinegar, potassium iodate

Pepperidge Farm 100% Whole Wheat Bread: Whole Wheat Flour, Water, Wheat Berries, Wheat Gluten, Sugar, Yeast, Sugarcane Fiber, Honey, Unsulphured Molasses, Contains 2 Percent or Less of: Soybean Oil, Wheat, Nonfat Milk (Adds a Trivial Amount of Cholesterol), Lower Sodium Natural Sea Salt, Calcium Propionate and Sorbic Acid to Retard Spoilage, Salt, Distilled Monoglycerides, DATEM (Dough Conditioner), Chicory Root Fiber, Soy Lecithin.

Udi’s Gluten Free Whole Grain Bread: Udi’s Best Blend (Tapioca & Potato Starch, Brown Rice & Teff Flour, Modified Tapioca Starch), Water, Non-GMO Vegetable Oil (Canola or Sunflower or Safflower), Egg Whites, Evaporated Cane Juice, Tapioca Maltodextrin, Tapioca Syrup, Yeast, Flax Seed, Zantham Gum, Salt, Baking Powder, Cultured Corn Syrup Solids (Natural Mold Inhibitor), Dry Molasses, Enzymes

Nature’s Own 100% Whole Wheat Bread: Stone ground whole wheat flour, water, yeast, brown sugar, wheat gluten, contains 2% or less of each of the following: salt, dough conditioners (contains one or more of the following: sodium stearoyl lactylate, calcium stearoyl lactylate, monoglycerides, mono- and diglycerides, distilled monoglycerides, calcium peroxide, calcium iodate, datem, ethoxylated mono- and diglycerides, enzymes, ascorbic acid), soybean oil, vinegar, cultured wheat flour, monocalcium phosphate, ammonium sulfate, citric acid, sodium citrate, soy lecithin, natamycin (to retard spoilage).

So what bread should you buy? 

Always Buy Sprouted-Wheat and Sprouted-Grain Breads!

Sprouted grains are actually, technically, vegetables. To sprout a grain, you soak it in water until it begins to sprout into a little plant. These sprouts are then ground up to make bread. Also, when grains are sprouted, starches and proteins are converted into smaller molecules that are easier to digest. That means sprouted breads offer more essential amino acids, iron, minerals, and B vitamins than standard whole-grain or even 100% whole wheat varieties. This is what sprouted grains look like (aren’t they cute? )

My two personal favorite sprouted grain breads are the Ezekiel 4:9 Sprouted Flax Bread, and the Silver Hills Bakery Little Big Bread. There are no preservatives in these breads, so I freeze them and take out slices as I need them. These breads are available in most health food stores and conventional grocery stores in the freezer section. But there are other great options too – so you should be able to find at least one of the breads in the list below at your local grocery store!

Here Are The Healthiest Breads on the Market (Sprouted Grains and Gluten-Free Varieties):

Sprouted Grain Breads

• Ezekiel 4:9 Sprouted Grain Bread – Food for Life – All varieties except their Cinnamon Raisin bread
• Manna Organics – Sunseed, Multigrain, Millet Rice, Whole Rye Bread
• Alvarado St. Bakery – All varieties except their Cinnamon Raisin bread
• Silver Hills Sprouted Bakery – All varieties
• Dave’s Killer Bread – Any of their sprouted breads
• Rudi’s Sprouted Multi-Grain Bread
• Trader Joe’s Brand Sprouted Breads – Any of their sprouted breads except their Cinnamon Raisin bread

Gluten-Free Breads

• Happy Camper’s – All varieties
• Silver Hills Bakery Gluten Free Chia
• Silver Hills Bakery Gluten Free Omega Flax
• Food For Life Gluten-Free – Brown Rice Bread, Rice Almond Bread, Rice Millet Bread or Exotic Black Rice Bread

If you ever forget these particular bread brands, just remember to look for: sprouted grains, no preservatives or dough conditioners, and no ingredients you can’t pronounce. Generally, if the bread is in the freezer section it’s a good sign that it’s healthy! I hope this helps you navigate the ever-confusing bread aisle at the grocery store!

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Back-to-School Recipe Roundup

It’s that time of year again: You need breakfasts that are quick to make and eat, lunches you can pack the night before, and after-school snacks that will keep kids going strong till dinnertime. To get the school year off to a healthy start, we’ve rounded up some great ideas and easy-to-make recipes that will help get you and the kids out the door on time.

 

Breakfast in a Hurry

Pumped-up pancakes: Add some shredded kale and apples to your regular pancake batter for an extra dose of nutrients.

Yogurt parfait: Layering plain or vanilla yogurt with fresh fruit and granola makes this fun breakfast a complete — and filling — meal.

Overnight oats: Prep these the night before and your kids can dig in as soon as they get up.

Breakfast burritos (pictured above): These wraps are a hearty and healthy breakfast — perfect for kids who are extra-hungry in the morning. And if you’re really in a rush, simply wrap a scrambled egg in a tortilla and hand it to your kid on his way out the door.

Frittata: Make this yummy dish on Sunday and your kids can eat it for breakfast all week long.

Packable Lunches

Waffle sandwich: Make extras next time you have waffles for breakfast and turn them into a fun sandwich by spreading them with peanut butter, honey and sliced banana.

Sampler platter: Finger foods are especially appealing to little hands, so put together a mix of cheese cubes, deli meat slices, raw veggies, crackers and a dip (such as hummus or ranch dressing).

Fun-shaped sandwiches: If you make a sandwich on bread, use a cookie cutter to turn it into a flower or a fire engine. Take a sandwich wrap and cut it into pinwheel-shaped slices.

Pasta salad (pictured above): This is a great make-ahead recipe that can fill lunchboxes all week long.

Quesadillas: Make a cheese-and-veggie quesadilla the night before and pack it with a side of salsa or guacamole for dipping.

After-School Snacks

Banana walnut smoothie (pictured above): This healthy smoothie is indulgent enough to make your kids feel like they’re drinking a milkshake.

Graham crackers with peanut butter and banana slices: This combo makes the perfect power snack, with just enough sweetness.

Trail mix: A blend of your kid’s favorite nuts, seeds and dried fruit makes a great on-the-go snack when shuttling between after-school activities.

Energy balls: Replace the cliched cookies and milk with these protein-packed no-bake treats.

 

Sally Wadyka is a Boulder, Colorado-based journalist who writes about nutrition, health and wellness.

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Raw Cheese: Good or Bad?

Buying artisanal, local foods, including unpasteurized cheeses made from raw milk, is very popular at the moment. Some advocates even claim that raw cheese is healthier, but of course there are two sides to every story. Read on for the pros, cons and the verdict on eating raw cheese.

The Good
According to Carlos Yescas, program director at Oldways Cheese Coalition, “the benefits of eating raw milk cheese are many, amongst the most important are the diversity of the microorganisms that are present in these cheeses.” Although there are many questions that still remain due to the complexity of the human microbiome, these microbes found in raw milk cheese can help fight infection and disease.

Many folks, including myself, have food safety concerns when it comes to raw milk cheese. Yescas explains that in order to keep food safety under control it is important to source good milk. The raw cheese producers must pay attention to the quality of the milk, which included the living conditions of the animals, the nutrition of the dairy cows, and animal husbandry. “Because the processing of raw milk will not go through pasteurization (heat treatment) it is even more important to ensure that the conditions around the milking parlor are clean and safe,” says Yescas. Further, producers are mandated to constantly train their employees, as well as follow food safety guidelines (known as HACCP) that ensure that the points of contamination where pathogens can be introduced are carefully supervised.

Raw milk also contains the same nutrients found in pasteurized cheese, including protein and calcium, and is just as tasty as its pasteurized counterpart. Plus, many smaller artisan producers make raw milk cheeses, so purchasing these cheeses are a good way to support local agriculture and rural economic sustainability.

The Bad
Cheese is typically pasteurized, or heat treated to destroy pathogenic microorganisms while maintaining the nutritional quality of the end product. It is a way to help ensure the cheese does not contain harmful bacteria that can potentially make you sick. Those with a lower immune system, like kids, pregnant and breastfeeding women, older folks, and those with chronic disease (like cancer or HIV) are advised not to eat raw milk cheese.
Many of these artisanal unpasteurized cheeses are sold at local farmers’ markets where they sit outdoors all day in the hot sun. These poor handling and temperature control practices can lead to bacterial growth and ultimately cause the customer to become sick.

Further, although there may be some beneficial microorganisms found in raw milk cheese, the research of the microbiome is still just emerging.

The Verdict
If you choose to eat raw cheese then make sure you know where you are buying it from and how the producer treats and raises their milking cows.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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Nutrition News: Healthy Eating and Teens, TV Ads and Kids, and Fatty Fish and Eyesight

Healthy Eating: The Teen Scene
If you want to instill healthy-eating habits in your children, obsessing about your own weight around them is not a great idea; it may increase the risk that they will develop eating disorders or obesity during their adolescent years and beyond. That’s according to the American Academy of Pediatrics, which has released new guidelines on preventing obesity and eating disorders in adolescents. The AAP recommends that parents discourage their children from dieting, severely restricting their calorie intake or skipping meals. Parents should encourage healthy eating and physical activity; make family meals, where adults model healthy eating, a priority; refrain from “weight talk,” either about their own or their children’s weight, and instead focus on “healthful-eating behaviors”; steer clear of “weight teasing” and try to encourage a healthy body image overall; and be aware of bullying or extreme weight-loss efforts in overweight or obese teens. Overall, UPI notes, a focus on a healthy lifestyle, rather than a weight, is the way to go.

Fatty Fish and Eyesight
Can fatty fish lower the risk of blindness among those with diabetes? A study from Centro de Investigacion Biomedica en Red in Barcelona, Spain, suggests that just two servings a week of seafood, especially fatty fish, can combat diabetic retinopathy, a complication of Type 2 diabetes that stems from a retinal blood-supply reduction. Participants in the five-year study were divided into three groups: One followed a low-fat diet, the second a Mediterranean diet with extra virgin olive oil, and the third a Mediterranean diet with 30 grams of Omega-3-rich nuts daily. The second group saw the vision benefits. “The team found that those who routinely consumed 500 milligrams (mg) a day of Omega-3 fatty acid in their diets (equal to two servings of fatty fish per week) were 48 percent less likely to develop diabetic retinopathy than those who consumed less,” HealthDay News reported, and the researchers noted that it was eating fish, rather than taking Omega-3 supplements, that did the trick.

Commercials and Impulse Eating
Another way to help kids eat healthy: Limit access to food advertisements. A small-scale study of kids, ages 8 to 14, has found that those who are shown food commercials on TV make faster, possibly more impulsive, decisions to eat “tasty” (not necessarily healthy) foods and that their brains’ reward centers “light up” in response to these ads. While kids in general choose foods based on taste rather than health, after kids watched food commercials, taste was even more important to them and prompted them to make faster decisions, and the part of the brain that is involved in reward valuation (the ventromedial prefrontal cortex) showed greater activity, the researchers reported in the Journal of Pediatrics. “Parents and pediatricians should be aware of these results so that they can put limits on screen time that involves food advertising,” lead author Amanda Bruce, of the University of Kansas Medical Center, told Reuters. “They should also discuss with children the importance of critical thinking about commercials.”

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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5 Lighter-Than-Usual Cocktails Starring Summer Fruit

Health experts unanimously agree that light or zero alcohol consumption is better than heavy or even moderate drinking, and we can’t argue with that. But for those of us content to live life by the “in moderation” mantra, the best we can do is steer clear of the true nutritional disasters: thick, creamy daiquiris and sickeningly sweet juice cocktails that pack half a day’s calories or more. On the other hand, light, effervescent drinks sweetened with whole fruit or homemade fruit juices will give you a buzz and a few additional nutrients. If you’re looking to get a little bit tipsy without going overboard, this is the way to drink — and we have a few cocktail recipes that will help keep happy-hour excess in check.

Pink Derby
This glamorous pink cocktail is best suited for the pageantry of the Kentucky Derby, but it will fit in with grace and ease at any other summer soiree. To make it healthier, the chefs in Food Network Kitchen used honey in place of white processed sugar, and the gorgeous pink hue comes from a blend of watermelon, kiwi and lime juices.

White Sangria
Ellie Krieger’s refreshing sangria is a citrusy mix of white wine, orange liqueur and brandy plus orange juice and sliced fruit. A splash of club soda provides a touch of fizz.

Watermelon-Strawberry Sangria
Bobby Flay combines two of summer’s defining fruits, watermelon and strawberries, to create the ideal refresher for a light brunch or summer cocktail hour. Cold rosé and orange liqueur form the sangria’s crisp-sweet base, perfect on a balmy day.

Red Wine Spritzers
Rachael Ray adds bubbly seltzer water to dry Italian red wine and flavors her spritzer with seasonal berries for a low-calorie and effervescent summer drink.

Frozen Mango Margarita
Skip the neon, bottled margarita mix and whip up a fruity base for this classic tequila cocktail instead. Ellie achieves sunny yellow color by blending orange liqueur, tequila and lime with frozen mango pieces.

Cool off with more refreshing summer cocktails from our friends:

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Eddie Jackson’s Fitness Do’s and Don’ts

You may know Eddie Jackson as a private chef, former NFL player, food truck owner and winner of Food Network Star. But did you know he’s a personal trainer too? (When does this guy sleep?) For “Fit Chef Eddie,” exercise isn’t a chore; it’s a lifetime commitment that continues far beyond the football field. Here, the Texas trainer shares his top do’s and don’ts for staying fit for life.

Do’s

Stay Hydrated
“If you’re working out, you’re sweating. And you need to replace the sweat you’re losing with water,” says Eddie. That means making frequent pit stops to the water fountain at the gym, bringing a water bottle with you when you exercise outdoors and paying extra attention to your hydration levels in the heat.

Warm Up and Cool Down
Take the time to ready yourself before those sweat sessions. “Just like a car, your body works better when it’s warmed up,” Eddie says. “So get those muscles going and your blood flowing before you jump into a workout, and be sure to stretch and give yourself a cooldown period afterwards.”

Mix Things Up
It’s easy to get bored and lose motivation if you’re hitting the treadmill every single day. Stay inspired by exploring different types of exercise. “I love HIIT [high-intensity interval training] because it has such a variety of exercises and works your whole body, but I always mix in other workouts,” Eddie says. Get outside for a run or bike ride, try a new class with a friend, or follow along with Eddie’s fitness playbook to give HIIT a try.

Don’ts

Forget Proper Form
While it’s key to keep things fresh by trying new routines, it’s crucial to first learn the correct form before doing a new move. Check in with a trainer, or watch an online tutorial from a reputable source. And, Eddie adds, “Don’t be afraid to ask someone at your gym to share some tips.”

Work Out on an Empty Stomach
“To have the energy to work out, your blood sugar has to be up,” Eddie advises. “You may feel tired — and can even faint — if you exercise on an empty stomach. He recommends eating some “good carbs” about 45 minutes before a workout. Try oatmeal, a banana, peanut butter or granola.

Overdo It
“Less is best when it comes to working out,” says Eddie. “Get in the habit of listening to your body and you’ll always be able to tell when it’s time to throw in the towel for the day.”

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Celery Was the Star in This Week’s CSA Box

This week’s CSA from Mountain View Farm included bright-green celery tops, fragrant as ever. It was about time for celery to stand up and say, “Notice me!” Celery leaves don’t receive the attention they deserve. The hearts are diced for crunch in salads, added to mirepoix for soups or enjoyed raw as a crunchy snack, but the fragrant leaves are often forgotten — and they’re among my favorite culinary secrets.

Plopping a trimmed celery top into your weekend brunch-time Bloody Mary for a colorful garnish is fine. But wouldn’t you rather pluck off the leaves to use in a vibrant pesto with Parmigiano-Reggiano? Not to mention, celery leaves make a bright, herbaceous addition to nutty grain salads and hearty chickpea dishes.

These delicate green leaves can be used pretty much anywhere in place of parsley. For the best leaves, look for full celery bunches with the dark outer green stalks still attached. The trimmed celery hearts usually available at the grocery store have been stripped of most of their beautiful leaves.

Then store them properly for a longer shelf life by plucking off the leaves (you can reserve the dark-green fibrous stalks for making stock or soups) rinsing them under cool water and wrapping them in a damp towel. Store the leaves in your humidity-controlled refrigerator drawer in an opened plastic bag for use in your next meal.

Some other highlights from this week’s CSA:

Watermelon
Eggplant
Summer Squash
Thyme
Bell Peppers
Rainbow Chard

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Back-to-School Lunch! Mango Chicken Salad Wraps

“That’s good!!!” my 13-year-old son proclaimed as he chomped down on a big bite of this Mango Chicken Salad Wrap. Bonus: I also got two thumbs up from my 14-year-old daughter. If you have teenagers — or children of any age, for that matter — you know what a good feeling it is when your kids actually eat what you make them for lunch!

With the back-to-school season upon us, now is the perfect time to whip up this super-nutritious and delicious Mango Chicken Salad Wrap. Made with just a handful of ingredients, including chopped chicken breast, sweet mango, and sliced almonds for extra fiber and crunch, plus a hint of mayo lightened up with Greek yogurt, this Chicken Salad Wrap is a protein-packed school lunch your kids will love!

This recipe is also super-versatile. Your kids don’t like almonds? Try cashew nuts. Or, skip the nuts altogether. And, while the mango is absolutely delicious in this wrap, you can make this with apples, grapes or your child’s favorite fruit.

The chicken salad recipe makes five 1-cup servings, so it’s easy to make ahead of time and store leftovers in the fridge. When you’re ready to pack lunch the next morning, the only things left to do are wrap the chicken salad up in a whole-wheat or gluten-free tortilla and pack it up in a brown bag or a lunchbox. Lunch is served!

Mango Chicken Salad Wraps
Makes 5

12 ounces (about 3 cups or 2 breasts) cooked, chopped chicken breast meat
2 cups chopped mango, about 1/4-inch cubes
1/3 cup finely chopped sweet onion
1/2 cup sliced almonds
1/2 cup plain Greek yogurt
1/4 cup mayonnaise
Salt and pepper to taste
Five 8-inch tortillas (whole-wheat or gluten-free)

Combine the chicken breast, mango, onion, almonds, yogurt and mayonnaise in a mixing bowl. Stir well to combine ingredients. Season to taste with salt and ground black pepper. Store chicken salad in refrigerator in a sealed container for up to 3 days, or until ready to serve.

To serve, place about 1 cup of chicken salad on a tortilla. Fold sides in to wrap up. If packing for lunch, place the tortilla on a piece of parchment paper before wrapping up, then slice in half.

Notes: You can buy precooked chicken breasts, use rotisserie chicken or make your own poached chicken breasts ahead of time.

Per serving: Calories 500; Fat 21 g (Saturated 3 g); Cholesterol 84 mg; Sodium 382 mg; Carbohydrate 39 g; Fiber 6 g; Sugars 15 g; Protein 41 g

EA Stewart, MBA, RD is a registered dietitian nutritionist specializing in wellness and GI nutrition. In addition, EA is the creator of The Spicy RD, which features delicious gluten-free recipes made from healthy, seasonal ingredients.

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Creative No-Cook Recipes

Beat the heat and spend less time in the kitchen with these healthy and inspired no-cook dishes.

Layered Squash
Try this out-of-the-box summer squash recipe to wow guests, or enjoy it as a simple weeknight dinner.
Recipe to Try: Summer Squash Carpaccio (pictured above)

Overnight Oats
Just mix and refrigerate oats; breakfast will be waiting for you in the morning. Filled with tummy-pleasing fiber and natural sweetness, this complete meal contains just a few simple ingredients.
Recipe to Try: Apple Pie Overnight Oats

Couscous
A little hot water is all it takes to cook these tiny grains of wheat. Add herbs, fresh vegetables and protein to round out dinner.
Recipe to Try: Couscous Salad with Tomatoes and Mint

Summer Rolls
These rolled goodies live up to their name. Transform leftovers into a seasonal, handheld meal filled with leftover or rotisserie chicken, plus crisp veggies and herbs.
Recipe to Try: Chicken Summer Rolls

Bean Salad
Celebrate the “Year of the Pulses” by popping open a few cans of beans. Mix beans with seasonal produce such as corn and bell peppers for an antioxidant-filled salad.
Recipe to Try: Black Bean and Corn Salad

Tuna-rific
Never underestimate this affordable and Omega-3-rich seafood. Wrap this tuna salad in a whole-grain tortilla, or spoon it into fresh lettuce leaves for a lower-carb version.
Recipe to Try: Tuna Salad

Chilly Soups
Taste summer in every slurp. Cukes, melon and a hint of chile pepper blended together makes a cool and refreshing soup. Top your dish with extra chopped cucumber for some crunch.
Recipe to Try: Cold Summer Soup

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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How to Use All That End-of-Summer Produce

At this point in the season you might feel like you’re drowning in fruits and veggies. Don’t let all that summer produce go to waste. Here are some delicious and healthy ways to hold on to the goodness a bit longer.

Baked Goods
Bake an abundance of produce into muffins, cakes, pies cobblers, crisps and even cookies. User-friendly options include seasonal berries, chopped stone fruit and shredded summer squash and carrots. Herbs, onions, spinach kale and other savory items can be incorporated into breads, biscuits and pizza crusts as well.
Recipe to Try: Blueberry Whole-Wheat Muffins

Salads and Slaws
Get some extra mileage out of cabbage, kale, beet greens, kohlrabi and broccoli (stems and all). Shred or spiralize them, then give them a quick toss in a flavorful dressing. You can pack a whole bunch of nutrition into a side salad like this.
Recipe to Try: Cabbage-Kohlrabi Slaw


Pickles
Give chopped veggies a soak in a tangy brine to increase the shelf life and punch up the flavor. There are lots of pickling prospects beyond cucumbers — try carrots, chile peppers, green beans and cherry tomatoes.
Recipe to Try: Easy Pickled Jalapenos

Jams
Berries and stone fruit make obviously delicious choices, but also consider turning peppers and tomatoes into jammy goodness.
Recipe to Try: Tomato Jam

Frozen Treats
Blend or juice melons, apples and other fruit into fresh juices. Freeze the juice and then mash, or give it a frosty spin in an ice cream maker for the healthiest slushie you’ve ever tasted.
Recipe to Try: Watermelon Slushies

Purees
Blend roasted and poached fruits and veggies into smooth purees; refrigerate or freeze them to use in baked goods, soups, smoothies and cocktails.
Recipe to Try: Roasted Banana and Blueberry Puree

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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5 Strategies for Back-to-School Prep

Parents, you’ve made it through summer, and back-to-school season is upon us. Whether you’re shedding a tear or jumping for joy, it’s time to get organized for the unavoidable craziness of packing lunches and busy weeknight dinners. Here are five sanity-saving tips to kick off back-to-school on the right foot.

Make a Game Plan
Take a few minutes each week to chart out lunches and dinners. Let the kids take part in the brainstorming, to make it a family affair. Taking the guesswork out of each day will help the week run more smoothly.

Gear Up
Dig out those lunchboxes, bento containers and ice packs. If they’re scrappy and beat-up, consider investing in new ones — lunch vessels should be clean and functional. Bentology and EasyLunchBoxes have many fun and convenient options.

Batch Ahead
Set aside some time to make a few family-friendly meals for the freezer. Falling back on home-cooked dishes like lasagna and chili when pressed for time can turn a hectic weeknight into prime family time. And don’t forget about breakfast! Batches of muffins, granola bars and egg cups are terrific make-ahead recipes.

Recipes to Try:
Squash and Spinach Lasagna
Three-Bean and Beef Chili
Healthy Carrot Muffins
Baked Eggs in Hash Brown Cups

Stock Up
There’s nothing worse than rifling through the fridge and pantry as the bus arrives or when the stampede of hungry kids rushes the kitchen after school. Stock up on healthy foods like yogurt pouches, cheese sticks, whole-grain cereal, unsweetened applesauce, nut butters and hummus to keep those kiddos fueled.

Keep Healthy Handy
Keep fresh foods like slices of whole grain bread, unsweetened nut butters, cut-up fruit and veggies sticks within arm’s reach. Try prepping these foods ahead for a week and you’ll see what a huge difference it makes.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Nutrition News: Planning Ahead for Health, Salt and Kids, and Reducing Ingredients

Department of Advance Planning

Spontaneity has its charms, but if you want to make better food choices, you may want to plan ahead. When people experienced a delay between the time they ordered their food and the time they intended to eat it, they consistently made healthier, lower-calorie choices. And they generally weren’t even aware they were doing so, researchers at Carnegie Mellon University have found. Eric M. VanEpps, who led the research, said it’s not just that people are less hungry when they order in advance and therefore order less; it’s also due to their “bias toward the present,” he said. “If a decision is going to be implemented immediately, we just care about the immediate consequences, and we discount the long-term costs and benefits,” he told The New York Times. “In the case of food, we care about what’s happening right now — like how tasty it is — but discount the long-term costs of an unhealthy meal.” However, when you order a meal ahead of time, he said, “you’re more evenly weighing the short-term and the long-term costs and benefits. You still care about the taste, but you’re more able to exert self control.”

Guilt-Free Shaking

Parents wondering whether or not to salt their kids’ food now have an answer, courtesy of the Times’ Well blog: “Yes, in moderation.” Kids in the U.S. usually get more of the recommended daily sodium limit of 1,500 to 2,300 milligrams (i.e., a teaspoon or less), but that’s mostly because of the processed and restaurant food they eat, not because of the salt a parent may use to season a home-cooked meal. Read labels to limit salt from packaged foods, but don’t worry too much about using a dash of salt to offset the bitterness of nutritious foods such as broccoli and cauliflower and make them more appealing. “You’re teaching the different flavors in which broccoli can be experienced,” biopsychologist Julie Mennella told the Times. “So if you’re adding a little salt and that’s how you prepare it because that’s how it tastes good to you, especially if you’re adding it with the salt shaker, the impact on the sodium content is negligible.”

Labels: Short and Sweet

Simple is in. Major packaged-food companies, such as General Mills and ConAgra, are increasingly reducing the number of ingredients in their foods — including snacks, syrups, condiments and ice creams — and trumpeting the fact on their labels to appeal to health-minded consumers, The Wall Street Journal reported. The trend is to eliminate ingredients consumers wouldn’t recognize from their own kitchen pantries and to winnow down the total number of elements to no more then 10, experts said. “We are seeing the largest shift in American food habits since World War II,” Alex Placzek, marketing director for Haagen-Dazs, told the Journal. “Consumers are interested in the quality, origin and simplicity of ingredients.”

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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Healthy Hiking Snacks

This month marks the 100th anniversary of the National Park Service (NPS). To celebrate, take a hike on your favorite trail, or go to the NPS website to find a park near you, and take one of these healthy snacks along to fuel your journey.

Before You Head Out
Once you select a trail, do some research — especially if you’re planning on a full-day hike. Call the campsite, or research online where you can access water near the trail. Longer hikes may require you to bring water purification tablets, in case you come across a stream or natural source of water, which may contain harmful bacteria or parasites.
For shorter hikes, a Swell bottle can help keep your beverage of choice cold.

Reminder About Food Safety
You’re limited to what you can tote when hiking. You don’t want to carry too much or it might weigh you down (so no large coolers!). You also need to find foods that can take the heat for the extended period of time without refrigeration. Here are several foods you may want to consider picking up before your next adventure.

Beef Jerky
This high-protein snack was created to be a portable option. My favorite brands include:
• Krave
• Think Jerky: Grass-fed beef jerky
• Fusion Jerky

Meat Bars
The latest trend is meat bars, touted to be high-protein bars made with real meat. Healthier brands include:
• Wilde Snacks: Slow-baked meat bars from Boulder, Colo.
• Wild Zora: A mix of meat and veggie bars

Trail Mix
Snacks for hiking should contain maximum nutrition in every bite. You can opt to make your own trail mix, though skip the chocolate if it’s a hot day (or it will be messy!). You can also tote along a variety of trail mixes that provide a healthy dose of energy along with healthy fats, protein and carbs (from the fruit). Some healthier trail mixes to pick up:
• Dick Stevens Trail Mix (made with pieces of jerky)
• Trader Joe’s Simply the Best Trek Mix

Other Easy Snacks
• Energy bars, such as nut butter-filled Clif bars
• Granola bars similar to Kashi bars that aren’t too soft (those tend to get very mushy)
• Nuts and seeds
• Single-serve squeezable nut butter packs, such as those from Justin’s or Crazy Richards

Bottom line: Whether you’re headed on a short or long hike, advanced planning and snacks can help make your trip a healthier one!

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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Grilled Peach and Tomato Salsa

This no-fuss fruit salsa is the essence of summer. Charred, ripe peaches and fragrant tomatoes are tossed with garlic, fresh lime juice, cilantro and jalapeno peppers (for a little heat). It’s a slightly smoky, refreshing salsa that’s miles away from any canned version.

I love the sweet and acidic combination of peaches and tomatoes. They’re both a little juicy, a little tart and perfect for topping just about everything that comes off of your grill this summer. Try this salsa as is, with grilled chicken and fish, or use it to top my personal favorite: slabs of grilled halloumi. With the texture of mozzarella and the flavor of feta, halloumi is my favorite unexpected pairing for most dishes highlighting summer produce. Layer fresh salad greens, slices of halloumi, and a generous serving of this grilled peach and tomato salsa on top. Serve with grilled baguette slices for an unexpected fresh appetizer or side dish.

As with most fresh salsas, this one will develop a better flavor the longer it sits. So don’t hesitate to make a big batch of this salsa for meals and snacks throughout the week.

Grilled Peach and Tomato Salsa
Yield: 6 servings

Ingredients:
3 ripe peaches, halved and pitted
3 medium tomatoes, halved
1 tablespoon vegetable oil, plus more for grilling
2 garlic cloves, minced
1 jalapeno, seeded and minced
3 tablespoons lime juice
1/2 teaspoon salt
freshly ground pepper, to taste
1/3 cup finely chopped cilantro

Directions:
Heat grill or grill pan to medium-high. Gently toss halved peaches and tomatoes with oil until coated.

Place on the preheated grill and cook, turning occasionally, until fruit is juicy and has charred grill lines running across, about 6 minutes. Depending on the size of your grill, you may need to do this in batches.

Transfer the grilled peaches and tomatoes to a cutting board and let cool.

Cut peaches and tomatoes in 1/2-inch dice, then combine with garlic, jalapeno, lime juice, salt and pepper.

Let stand for 15 minutes, then stir in cilantro.

Taste, season with salt and pepper if needed, and serve.

Per serving: Calories 59; Fat 2.6 g; Sodium 198 mg; Carbohydrate 9.9 g; Fiber 2.2 g; Sugars 6.2 g; Protein 1.3 g; Potassium 276 mg

Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge (delishknowledge.com), a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.” 

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Market Watch: Tomatillos

One of the best things about going to the farmers market is you never know what you might find. I ran to my local market in the hopes of picking up some tomatoes, but instead I simply couldn’t resist these neon-green tomatillos. If you’re intimidated by this member of the nightshade family, don’t be; they are easy to cook with, and there are many ways to enjoy them.

Tomatillo Facts
Also known as a “jamberry,” the tomatillo is related to the gooseberry. Tucked behind a papery husk is a bright green fruit that resembles a petite tomato. Tomatillos are firm, shiny and slightly sticky to the touch. Remove the husk and wash before enjoying them cooked or raw. There’s plenty of nutrition packed into these beauties: One cup contains 42 calories, 1 gram of unsaturated fat and 2 grams of both protein and fiber. There’s also potassium, niacin, iron and more than 25 percent of the recommended daily amount of vitamin C.

What to Do with Tomatillos
Choose tomatillos with intact husks and firm skin. They will keep at room temperature for a day or so and should then be stored in a paper bag in the refrigerator drawer for up to one month. Use them to create salsa (aka salsa verde) and guacamole. Blend them with chiles, cucumber, fresh herbs and vodka for a marvelous spin on a classic brunch cocktail.

Recipes to Try:
Shrimp Cocktail with Tomatillo Horseradish Sauce
Tomatillo Salsa
Tomatillo Guacamole
Roasted Tomatillo and Apple Salsa
Verde Mary

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Grilled Buffalo Chicken Thighs with Blue Cheese Slaw

We deconstructed — and then reconstructed! — all the great flavors of Buffalo chicken wings into this meal that’s much healthier but tastes just as satisfyingly decadent.

Here’s what we did:

• We packed more flavor into every bite by taking the skin off. Sure, that sounds counterintuitive, but with the skin off, the powerfully flavorful glaze permeates every juicy bite. We saved about 60 calories per thigh, and more than half the saturated fat.

• We got more cheese bang for our buck by crumbling strongly flavored blue cheese into small bits. Again, this ensures we get the flavor in every bite. The stronger the flavor of your cheese, the less you’ll need.

Here’s the real kicker to these Buffalo chicken thighs: No one ever need know they’re healthier, and it won’t occur to them to ask — because, yes, they taste that outrageously good.

Grilled Buffalo Chicken Thighs with Blue Cheese Slaw
Serves 4

Ingredients:
1/3 cup crumbled blue cheese
1/3 cup low-fat buttermilk
1 teaspoon Worcestershire sauce
2 teaspoons red wine vinegar
1 1/2 cups preshredded carrot matchsticks
1 1/2 cups celery matchsticks (about 3 stalks)
1/3 cup Frank’s Red Hot sauce
2 tablespoons unsalted butter
8 bone-in chicken thighs (about 2 pounds), skin removed

Directions:
1. Preheat grill for medium-high-heat indirect cooking (about 350 to 400 degrees F).
2. Combine the blue cheese, buttermilk, Worcestershire sauce and vinegar in a medium bowl; add the carrots and celery and toss thoroughly. Allow to sit at room temperature while you cook the chicken.
3. Combine the hot sauce and butter in a small saucepan and bring to a boil; cook 1 to 2 minutes until slightly thickened.
4. Meanwhile, place the thighs on the grill, skin side facing up, and cook until the underside is well-marked and readily releases from the surface, about 15 minutes. Turn the thighs over and cook until a thermometer inserted in the thickest part of the meat (not touching the bone) registers 165 degrees F, about 15 more minutes. Brush liberally with the sauce, turn and brush the tops, and grill 1 more minute.

Per serving: Calories 367; Fat 21 g (Saturated 9 g); Sodium 865 mg; Carbohydrate 7 g; Fiber 2 g; Protein 37 g

Marge Perry is an award-winning  food, nutrition and travel writer and teacher whose work appears regularly in Rachael Ray Every Day, AllRecipes, Newsday, and on her blog, A Sweet and Savory Life. In addition, Marge is a chef-instructor at the Institute of Culinary Education in New York City and an Adjunct at New York University, where she teaches food writing.

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Where to buy Holle, HiPP and Lebenswert formula in the US (a trustworthy vendor!)

Many of you know that when I had Layla, breastfeeding was not easy. I stuck with it for as long as I could but eventually I needed to supplement with formula.

And after a ton of research, I came up with this list of the best organic formulas for your baby. Last year, I began a screening process to find the most trustworthy online vendor that I could feel comfortable recommending as a place to buy HiPP, Holle, and Lebenswert in the US.

My search led me to Organic Munchkin. 

Why is it important to find a vendor in the US? The main concern I’ve heard from all of you when it comes to ordering overseas is that it can be very nerve-racking. You can’t be certain of delivery times, formula isn’t always in stock, and you have no idea whether your formula will pass through customs inspections that could open, contaminate or irradiate your package. And I completely agree with all of these concerns!

This is where Organic Munchkin comes in. I have spoken with Peter, the owner of Organic Munchkin, multiple times over the past year and after researching him and his business thoroughly, I feel confident in recommending Organic Munchkin as a resource for purchasing HiPP, Holle, and Lebenswert in the US. Organic Munchkin has some of the lowest prices I’ve seen for HiPP, Holle, and Lebenswert formula sold in the US when purchased in bulk. And they offer free same-day USPS Priority shipping for orders placed before 2:45PM EST on Monday-Friday. After working with Peter over the past year, I can confidently say that formulas purchased from Organic Munchkin are safe, authentic, and reliable.

Other reasons why I love Organic Munchkin: 

1) Organic Munchkin’s founder, Peter, is a health-minded father of triplets. When his children were infants, he and his wife had to supplement with formula, but his babies didn’t respond well to the options available in the US. Everything changed for the better when they found HiPP and Holle formula. Organic Munchkin grew out of their mission to get the best formula to the U.S. to feed their own babies.

Here’s a quote from Peter: “My family was in the European food business owning several brick and mortar European stores in the past in Astoria, Queens, NY. We have a network of importers and this was my obvious choice to go to my family and ask to import formula for my babies to save money since I had triplets. I then sold so much to friends and family that the obvious choice was to adapt my online skills, with my family skills, and create Organic Munchkin.”

2) Peter is from a family of importers, so he’s able to effectively source large quantities of formula directly from Europe. He sent me documentation and photos to verify the supply chain. Also, you can be sure the formula isn’t irradiated because they ship through containers (not air) 90% of the time. Sometimes they do ship in through air if they are running low for some units. In that case, they put in paperwork asking not to be irradiated due to the nature of the product and that has worked.

 

3) Organic Munchkin will always have formula in stock! Peter has been working over the past year to beef up his supply chain to help make this happen.

4) Organic Munchkin is based in Astoria, New York. If you contact them, you’ll get a response quickly and from someone who actually works at the company (vs. a call center!)

Please note that The Picky Eater is not responsible for the quality of either the formula itself or the experience of ordering from Organic Munchkin. I am simply saying that based on my research, if I were buying a European formula for my own child, I would feel 100% comfortable getting it from Organic Munchkin. This post contains affiliate links. 

 

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Q&A With Olympic Gold Medalist Summer Sanders

If you’re like us, you’ve got a full-blown case of Olympic fever. That’s why we were so excited to talk to Olympic gold medalist Summer Sanders, who is now in Rio reporting on the latest news (just try to keep from crying when you watch her get emotional commenting on Simone Manuel’s historic gold medal.)

Sanders emerged from the 1992 Olympic Games in Barcelona as the most decorated U.S. swimmer and ever since, she’s been a valuable advocate for fitness and health issues. When we caught up with Sanders at the Partnership for a Healthier America’s “Building a Healthier America” Summit, we were thrilled at the chance to pick her Olympian brain about how she stays fit and inspired, eats well and gets her kids to eat healthy too.

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Nutrition News: Diet Discrepancies, Curbing Cravings, Nutrition-Trained Doctors

Where our diets go wrong

When it comes to the healthfulness of Americans’ diets, something’s not adding up. Even though more than 80 percent of us don’t eat the recommended daily amount of fruits and vegetables, many of us overdo it with refined grains and sugar, and 36 percent of us are obese, 75 percent of us claim our diets are healthy, NPR reports, citing a recent national poll it co-conducted. What gives? Experts tell NPR it could be a matter of portion size — that we’re overeating foods that are healthy when consumed in moderation. Another factor in the discrepancy might be that we’re eating foods — like sugar-loaded granola bars — that we think are healthy, perhaps because they are marketed to us that way, but that really are not so good for us.  

How to curb cravings

Even as you try to eat healthier, cravings for sweets can be hard to withstand — especially because, dietitian Jae Berman points out in the Washington Post, sugar is “everywhere” and in everything from cereals to salad dressings to packaged meats. Still, Berman notes, there are things we can do to overcome our hankerings for sugar. If your craving is due to “nutritional need” (i.e., your body needs the calories), try to eat healthy foods instead, along with a glass of water. “If you hydrated properly, the cravings might subside,” Berman says. If it’s a matter of “habit,” she suggests, “Consider savory or salty to get your brain and taste buds out of that sweet habit.” Or if the sweet craving is being triggered by emotions, try to do something else that makes you feel better — such as getting some sleep, talking to a friend, going for a walk or listening to some good music. Worth a try!

Why doctors can help

Can our doctors do more to help us eat well, which can in turn help stave off chronic diseases like heart disease, diabetes and obesity? The Washington Post notes that there’s a growing movement for doctors to get more nutrition training so that they can use that knowledge to improve health care. One example of this trend: Dr. Timothy Harlan has launched a “culinary medicine” program at the Tulane University School of Medicine, installing a kitchen in which medical students learn about cooking and nutrition so they can pass that information along to their patients. “We’re not trying to turn physicians into dietitians,” Harlan told the Post. “But many people don’t get to see a dietitian as easily as a doctor. So the physician should have some basic nutrition knowledge.” Makes sense.

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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How to Use Up a Batch of Fresh Tomatoes

Save your canned tomatoes and jarred sauces for winter, when ripe-off-the-vine tomatoes are impossible to come by. Now that we’re in the height of summer, we’re taking every opportunity to consume this ruby-red fruit in its freshest forms, and preferably the same day we buy it (or shortly thereafter). Whether you get your tomatoes from the grocery store, the farmers market or your own garden, these healthy recipes will inspire you to use this essential summer ingredient in smooth soups, hearty salads and more. Here are just a few of our favorite applications.

Stuffed Cherry Tomatoes
If you can get your hands on some heirloom tomatoes — or better yet, if they’re growing in your garden — put them to use in Food Network Magazine’s easy summer appetizer. Each tomato is stuffed with a salty cube of feta cheese.

Bruschetta with Tomato and Basil
Rachael Ray rubs toasted baguette slices with garlic before piling on her fresh tomato-basil topping. You’ll love the textural contrast between the crunchy bread and the juicy chopped tomatoes.

Tomato Salsa
Dip your chips into Ellie Krieger’s five-minute salsa, which comes together in a blender with fresh plum tomatoes, jalapeno, lime juice and a little olive oil. Sure, opening a jar of store-bought salsa is easier, but save that fallback for colder months when fresh tomatoes are hard to come by.

Crustless Caprese Quiche
Food Network Kitchen offers a mealworthy riff on the classic caprese salad in the form of this creamy quiche. By forgoing the crust, you not only reduce the preparation time but also save significant calories. Before baking, adorn the top with thinly sliced plum tomatoes for an eye-catching dish.

Caprese Salad
Of course, it’s perfectly fine to highlight tomatoes in their simplest form: sliced, lightly dressed and interspersed with fresh basil and mozzarella. Whether served as an appetizer, a side or a quick, light lunch, this deconstructed salad is sure to hit the spot any day of the week.

Spicy Green Tomato-Avocado Salad
Why should red tomatoes hog the spotlight? Top off this all-green salad of mache lettuce, avocado and juicy green tomatoes with a spicy-sweet jalapeno dressing.

Spicy Fettuccine with Tomato Sauce
There may not be any pasta here, but thin ribbons of zucchini are a pretty convincing stand-in. The sauce, a flavorful mix of pureed tomatoes and chunky chopped tomatoes, does wonders to enhance the delicate zucchini ribbons.

Charred Tomato Gazpacho
Gazpacho is traditionally made with raw tomatoes, but in this version from Food Network Magazine the tomatoes are charred on the grill, which infuses the soup with a smoky flavor.

For more fresh twists on summer tomatoes, check out these recipes from our friends:

Feed Me Phoebe: Steamed Clams with Chorizo, Tomatoes and Kale
The Mediterranean Dish: 10 Fresh Tomato Recipes with a Mediterranean Twist
The Mom 100: Pasta with Fresh Tomato Sauce
Homemade Delish: Roasted Tomato and Poblano Salsa
The Wimpy Vegetarian: Easy Summer Tomato Tart with Artichoke Spread
The Heritage Cook: Tomato and Cucumber Summer Salad (Gluten-Free)
Devour: Praise Caprese with 6 Twists on Tomato Salad
Creative Culinary: Fresh Tomato Summer Pie
In Jennie’s Kitchen: Classic Caprese Salad
Napa Farmhouse 1885: Tomato, Peach & Melon Salad
Taste with the Eyes: For Tomato Lovers Only
FN Dish: The Best Fresh Tomato Recipes You to Make, Like, Right Now

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/2bivlKs