Eat Like an Olympian: Marlen Esparza

Ever wonder what it must be like to walk in the shoes of a professional athlete? We chatted with 2012 Olympic bronze medalist Marlen Esparza about boxing and what it takes to eat like a champion.

Is nutrition an important part of your training?
Nutrition is an extremely important part of any athlete’s training. What you eat fuels your body for your sport, and if you want to be the very best and at the top of your game, you have to fuel your body in the healthiest way possible.

What are some of your favorite pre- and post-workout snacks?
Before workouts, my “go-to” is a smoothie with Nutty for ‘Nana yogurt from Chobani [Esparza’s sponsor], plus sliced bananas, organic honey, powdered peanut butter, chia seeds, almond milk and steel-cut oats all blended together.

One of my favorite post-workout snacks to cut down on cravings would be black cherry Greek yogurt topped with fresh raspberries, coconut flakes, dark chocolate chips (not too many) and sliced almonds.

How do you manage to eat healthy when on the road?
Eating healthy while traveling is harder to do, but it is definitely still possible. Be conscious of what restaurants might be nearby. Grilled chicken is always an easy go-to for me, and you can find it almost anywhere!

How has your previous Olympic appearance prepared you for training and competing at the elite level?
I think after going to the last Olympic Games and seeing all the other world-class athletes training just as hard as I was and watching what they put in their body gave me more confidence in myself and that I was on the right path and doing the right things to better myself. Confidence in yourself is key at the elite level, or any level, really!

Any sports nutrition tips for aspiring athletes?
My best tip would be: Let yourself have fun and splurge every now and then. There is nothing wrong with rewarding yourself after a great competition or match!

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: Foods We Crave, GMO Labeling, Light and Obesity

Can’t eat just one …
We eat in hopes of satisfying our hunger, but some foods actually do the opposite, activating areas in our brain and gut that stir our desire for more. “The sight, smell, or taste of some food will trigger the cephalic food response,” Dr. Belinda Lennerz, an endocrinologist affiliated with Boston Children’s Hospital and Harvard Medical School, told Time. The news magazine’s website fingers nine foods that create, rather than curb, cravings. They are … processed carbs like 1) potato chips, 2) crackers and 3) bread; sugary foods like 4) cookies, 5) cake and 6) sweets; easy-to-swallow foods like 7) low-fat, single-serve yogurt; and 8) diet drinks and 9) artificially sweetened snack foods.

Truth in labeling
Pretty soon, it should be somewhat clearer to you whether the foods you buy contain genetically modified ingredients. President Obama has just signed into law legislation passed by Congress requiring the makers of foods that contain GMOs to alert consumers to their inclusion by featuring a text label, symbol or smartphone-readable electronic code on product packaging. The Agriculture Department has been tasked with producing specific labeling regulations for companies to adhere to within the next two years. “The food industry says 75 percent to 80 percent of foods contain genetically modified ingredients — most of those corn and soy-based,” notes the Washington Post. “The Food and Drug Administration says they are safe to eat.”

Light the lights (but not at night)
Can too much light at night make you fat? A new study by Japanese researchers has determined that, among older adults, exposure to bright light at night and low light in the morning is linked to abdominal weight gain, regardless of calorie consumption, exercise or sleep timing — and that, conversely, exposure to dimmer light at night and bright light in the a.m. may actually help with weight loss, Reuters Health reports. The researchers suspect that exposure to inappropriately timed light may result in misaligned circadian rhythms, which may affect the secretion of the hormone melatonin, which is associated with the expenditure of energy. They add that young people, who are more sensitive to light, may be affected even more than the older people involved in the study. They recommend battling obesity by (in part) boosting daytime sunlight exposure and curtailing nighttime exposure to artificial light from TVs and smartphones.

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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7 Summer Dishes That Aren’t Complete Without Basil

It’s that time of year when basil is abundant everywhere we turn, from our own herb gardens to top restaurants’ menus. We’re finding the fragrant green leaves torn and mixed with salad greens, muddled at the bottom of highball glasses, blended into ice cream and pulsed with garlic, Parmesan and pine nuts until a fragrant pesto sauce comes into being. Part of the beauty of this leafy summer herb is its approachability; in other words, you don’t need to be a trained chef in order to dream up some creative takes on it. If you’re like us and keep a fresh bundle in a vase on your countertop all season long, waiting for the perfect excuse to snip off a few leaves, then you just found a reason to celebrate. Here are seven in-season (and healthy!) dishes that just won’t suffice without basil.

Bruschetta
In its purest form, this rustic summer appetizer consists of toasted baguette slices topped with an ample scoop of chopped tomatoes, garlic, onions and basil. A snack this simple is only as good as its ingredients, so splurge on the freshest produce you can find — especially the basil, which makes a gorgeous leafy topper for each neatly portioned bite in Giada De Laurentiis’ Tomato, Mozzarella and Basil Bruschetta recipe.

Caprese Salad
If you’ve been treating basil as an optional element when preparing Caprese Salad, then you’ve been depriving yourself. This classic Italian starter of fresh mozzarella and juicy tomato slices begs for fresh-torn basil leaves — and don’t forget the olive oil.

Strawberry Desserts
It may seem like an unlikely combination, but we’re hard-pressed to find a better companion for sweet ricotta and balsamic-soaked strawberries than a sprinkle of fragrant basil, cut into ribbons. Not yet convinced? Try Ellie Krieger’s Balsamic Strawberries with Ricotta Cream and we promise you’ll see the light.

Meatballs
A meatball without sauce is like a cake without frosting, so don’t even thinking about skipping the pesto when preparing these hearty Vegetarian Meatballs. For added nutrients, use a combination of basil and fresh spinach when making the earthy sauce in your food processor.

Grilled Fish
Swordfish is prized for its thickness and incredibly steaklike texture, but unfortunately, it runs the risk of coming out dry, even after a brief sear on the grill. Earthy basil and bright, tangy lemon do wonders to perk up swordfish’s meaty flavor and revitalize the steaks with moisture. It’s a flavor pairing Giada takes full advantage of in her Grilled Swordfish with Lemon, Mint and Basil recipe.

Potato Salad
If you’ve been leaving basil out of your picnic salads, you’ve been making a huge mistake. Take a leaf out of Dave Lieberman’a book and give this Potato, Corn and Basil Salad a try. Few dishes capture summer like this hyper-seasonal mixture of fresh produce topped off with fresh basil leaves.

Fruit Salad
Yes, even a summer fruit salad can benefit from the addition of basil. The chefs in Food Network Kitchen took things one step further with this Tomato-Peach Salad with Basil, a dish of fresh summer peach and tomato slices over a smooth and refreshing basil puree. It comes together easily in a food processor; plus, the water from the leaves allows you to use less oil.

For more ways to use fresh basil, check out these recipes from our friends:

Devour: Pesto, Change-o: 6 Recipes to Use Up Leftover Basil
Feed Me Phoebe: Brazilian-Style Moqueca Fish Packets with Coconut Milk, Tomatoes and Herbs
In Jennie’s Kitchen: Peach & Basil Panzanella
The Lemon Bowl: Thai Basil Shrimp
Elephants and the Coconut Trees: Basil Seeds Limeade
Creative Culinary: Ricotta, Lemon and Basil Pasta Salad
TasteBook: Frozen Basil Daiquiri
Napa Farmhouse 1885: Roasted Fingerling Potatoes & Tomatoes with Basil
The Mom 100: Shrimp and Corn Salad with Basil Dressing
Swing Eats: Gluten-Free Gnocchi With Tomato Sauce And Basil
Taste with the Eyes: Mandilli di Seta al Pesto (Handkerchief Pasta) #glutenfree
FN Dish: 7 Ways to Take Fresh Basil Beyond Pesto

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Cajun Rice Salad with Shrimp and Okra

Okra is a staple in what has become “trendy” — good ol’ Southern cooking. But let’s be blunt: Can you get past the slimy texture?

If the answer is yes, then you will have one of the very best vegan thickeners around. The thick, viscous liquid (slime!) that’s produced when the carbohydrates and proteins in okra pods are cooked is known as mucilage. It thickens Creole stews and gumbos, as well as Indian curries. When classically stewed with tomatoes, all the textures melt together into a pot of Southern “love.”

Or, to preserve its snappy texture, okra is often pickled. It’s also virtually slime-free when grilled, which also adds smoky flavors that pair well with peppers and spicy chiles.

Okra isn’t hard to cook, but there are a few tricks. In this salad, okra is cooked quickly to keep it from becoming mushy, yet long enough to release the natural thickeners that help form a salad dressing and keep the rice moist. In terms of nutrition, okra is high in fiber, with 2 grams per half-cup serving; it is also rich in potassium, folate, magnesium, and vitamins C and K.

If you can find fresh okra — which is season right now at farmers markets — buy a batch. Look for small okra, no longer than about 4 inches. Snack on them raw, and use them as a surprising addition to a crudite platter.Frozen okra is also perfect in this salad. The frozen version makes this salad an easy side come autumn and tailgating parties; it’s also a quick, convenient dinner salad for any time of year.

Cajun Rice Salad with Shrimp and Okra
Serves 6

Ingredients:

Cajun seasoning:
1 teaspoon salt
1/2 teaspoon ground black pepper
1 teaspoon hot paprika
1 teaspoon dried oregano (crushed between fingers)
11/2 teaspoons garlic powder
1/8 teaspoon ground allspice (optional)

Salad ingredients:
1 tablespoon Cajun seasoning (purchased or see recipe above), divided
1 cup uncooked brown rice
1 pound raw peeled, tail-off shrimp (sized 31 to 40 shrimp per pound), thawed if frozen
1 tablespoon olive oil
1/4 cup fresh lemon juice
2 cups (7 ounces) fresh or frozen okra, sliced 3/4 inch thick (if frozen, do not thaw)
1 large orange or yellow bell pepper, chopped
1/4 cup chopped fresh parsley

Directions:

1. Combine all seasoning ingredients; set aside.
2. Combine 1 teaspoon Cajun seasoning with rice and cook according to rice package directions. Set aside in a bowl.
3. Meanwhile, in a large microwave-safe bowl, combine shrimp, lemon juice, oil and 2 teaspoons Cajun seasoning; cover bowl with plastic wrap, leaving a 1-inch vented opening. Microwave at 80 percent power for about 3 minutes or until shrimp are opaque, stirring every 1 minute. Add shrimp with cooking liquid to cooked rice.
4. In a small saucepan, bring okra (fresh or frozen) and 1/2 cup water to a boil and cook for 3 minutes until tender crisp; add to shrimp and rice.
5. Stir bell pepper and parsley into rice salad and serve at room temperature.

Notes:
1) Microwaving seafood is one of the best ways to cook it to prevent overcooking. Microwaves vary, however, so watch carefully.
2) This salad is even better the second day; however, the okra will lose its brilliant green color from the acidic lemon juice in the dressing. So if you plan to make it ahead, keep the okra separate from the salad.
3) You will have leftover Cajun seasoning; use it on scrambled eggs, fish, roasted tomatoes or any veggies.

Per serving (1/6 of recipe): Calories 215; Fat 3 g (Saturated 0 g); Sodium 562 mg; Carbohydrate 25 g; Fiber 3 g; Sugars 7 g; Protein 22 g

Serena Ball, MS, RD, is a registered dietitian nutritionist. She blogs at TeaspoonOfSpice.com sharing tips and tricks to help readers find cooking shortcuts for making healthy, homemade meals. Her recipes are created with families in mind.

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Why You Need Iron

Iron is a mineral that’s a building block of proteins and enzymes. It’s essential for many functions, including moving oxygen around the body. Yet many people have iron deficiency. Find out what iron is, how much you need and why the right amount is important.

What Is Iron?
Iron is the most-abundant mineral on earth. In humans, 70 percent of iron is found in red blood cells as part of hemoglobin and in muscle cells as myoglobin. Hemoglobin shuttles oxygen around the body, whereas myoglobin receives the oxygen and brings it to energy-producing mitochondria.

The Two Kinds of Iron
There are two kinds of iron: heme and nonheme. Heme is more easily absorbed by the body, but it’s found only in animal foods, including meat, poultry and fish — it makes up about half of the iron in those foods; the other half is nonheme. Nonheme iron is also found in eggs and plant-based foods, including beans, dried fruits, some vegetables and fortified foods.

How Much Iron Do You Need?
The recommended daily allowance is 8 milligrams per day for men and postmenopausal women, 18 milligrams per day for premenopausal women and 27 milligrams per day for pregnant women.

If you’re a vegetarian, the iron recommendations are 1.8 times higher, since the nonheme iron you get through vegetarian food sources is less bioavailable than heme iron.

Too Much and Too Little Iron Can Cause Problems
Iron deficiency is the most-common nutrient deficiency worldwide. Children, menstruating and pregnant women and frequent blood donors are the most at risk for deficiency. Iron-deficiency anemia is characterized by fatigue, dizziness or lightheadedness and headaches.

It’s hard to get too much iron through food. Your body is good at regulating iron intake, and if you have enough iron, your body can block absorption of any more. However, taking supplemental iron could lead to overdose, which is why iron supplements are not recommended for older adults, whose iron needs are lower. Some groups of people are more susceptible to iron overload, including senior citizens and individuals with hereditary hemochromatosis, a condition that causes individuals to absorb more iron than the body needs.

Kerri-Ann Jenning is a registered dietitian who writes on food and health trends. Find more of her work at kerriannjennings.com or follow her on Twitter @kerriannrd or Facebook.

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5-Ingredient Grilled Halibut Pouches with Corn and Tomatoes

There’s something particularly appealing about tossing aluminum-foil pouches on the grill: The simplicity. Memories from camping. No messy pan or counter cleanup! Possibilities exist beyond chicken and potatoes, like halibut. Fresh Alaskan halibut is in peak season late spring through early fall. When cooked properly, halibut is moist and “creamy,” yet light. Halibut is a good source of potassium and contributes roughly an entire day’s requirement (300 to 500 milligrams) of the Omega-3s EPA and DHA, which are recommended by the World Health Organization due to their protective benefits against coronary heart disease and stroke.

Corn adds more staying power to this dish with a light balance of complex carbs to round it out. And let’s not forget that corn counts as a vegetable, too. The juices from the corn, halibut and tomatoes simmer into a flavorful broth that you’ll find yourself sipping with a spoon. Next time you’re thinking about cooking fish for dinner, elevate your senses with these juicy halibut pouches.

5-Ingredient Grilled Halibut Pouches with Corn and Tomatoes

Serves 4

 

Ingredients:

1 pound halibut fillets*, deboned, cut into 4 portions, blotted dry

2 teaspoons minced garlic

1 pint cherry tomatoes, halved (about 1 1/2 cups)

1 medium corn on the cob, shucked (1 1/4 cups)**

2 tablespoons basil, stacked and thinly sliced, or use whole tiny leaves

 

Directions:

Preheat the grill to medium heat, about 350 to 400 degrees F. Tear off four 15-by-12-inch sheets of aluminum foil. Arrange sheets vertically and place a piece of halibut just below the center on each sheet. Rub with garlic and sprinkle with 1/4 teaspoon salt.

Sprinkle the corn and tomatoes around the halibut, distributing equally among the four pouches. Sprinkle the halibut and the vegetables with pepper.

Fold the foil over and seal upward on all sides to keep the juices in, leaving a small vent for steam to escape. Place the pouches on the grill, cover and cook until you hear sizzling, about 10 minutes. Remove one and carefully open (the steam will be hot!) to assure that the halibut is cooked through. It should be somewhat firm in the middle, and the color should be creamy opaque white. Allow the fish to rest for a couple of minutes before cutting into it.

Sprinkle with basil and drizzle with 2 teaspoons olive oil for added richness (optional).

Notes: *If the skin is still intact, it is easiest to leave it on during cooking. The skin’s good fats lend richness to the dish as well.**After cutting the kernels off the cob, use a spoon to scrape out the “milk,” for added flavor in the pouches.

Per serving: Calories 170; Fat 5 g (Saturated 1 g); Cholesterol 33 mg; Sodium 215 mg; Carbohydrate 8 g; Fiber 1 g; Protein 23 g; Vitamin A 70% DV; Calcium 6% DV; Vitamin C 38% DV; Iron 9% DV

Michelle Dudash is a registered dietitian nutritionist, Cordon Bleu-certified chef consultant and the author of Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love.

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A Fresh (and Healthy!) Cheese Giveaway from Elli Quark!

Hi Everyone! I am super excited to announce this month’s giveaway from Elli Quark: a company that makes spoonable fresh cheese with a creamy texture similar to Greek yogurt, but with a richer taste!

When they first reached out to me, I’ll have to admit, I was a little skeptical. I couldn’t imagine cheese having a similar texture to one of my favorite snacks (Greek Yogurt) or even being as healthy as Greek Yogurt, but Elli Quark actually is!

A 6oz container of “Plain” Quark has 90 calories, 0g fat, 6g carbs (from lactose – no added sugar), and 17g protein. That’s basically exactly the same nutritional info as Plain 0% Greek Yogurt. It’s a great alternative if you want to switch things up a bit, or it’s even better than Greek Yogurt on savory dishes (like as a substitute for sour cream).

We paired it with Indian food recently and it tasted great! Layla definitely loved it

Quark has 12 flavors (one of which is plain). For their flavored varieties, they use whole fruit, stevia and a small amount of sugar alcohols (erythritol) for sweetness – which is much better than added sugar as long as sugar alcohols don’t bother your stomach. Both plant-based sweeteners (and all of their other ingredients) are Non-GMO. I appreciate their efforts in keeping their products as natural and healthy as possible, which isn’t easy with flavored varieties (even flavored Greek Yogurt has tons of sugar in it). Quark’s products are:

And now, one lucky reader has the opportunity to win a variety prize pack of Elli Quark for free: One of each of their 12 flavors!

To Enter: You can enter in one of six ways (each option below counts as a separate entry):

1. Subscribe to The Picky Eater via RSS or via email
2. Like The Picky Eater on Facebook
3. Sign up for my free, monthly newsletter (it has healthy recipes and tips – no annoying ads  plus you’ll get a free healthy meal plan when you sign up!)
4. Follow me on Twitter (@pickyeaterblog)
5. Follow me on Pinterest
6. Follow me on Instagram

This giveaway will be open until 11:59pm PST on Sunday, August 14th. I’ll be announcing the winner in the comments of this post on Monday, August 15th.

And as an added bonus, Elli Quark is running a promotion this month for 1 month of Elli Quark savings free! Click here to sign up!

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