Don't Wait: Cherries!

One of my favorite things about summer is the return of sweet cherries. Plump, juicy, firm and delicious, cherries don't just make you feel like a kid again, they also come with a number of health benefits.

One cup of raw sweet cherries, with pits, is an excellent source of vitamin C (16% DV or daily value) and fiber (12% DV) and a good source of potassium (9% DV). Cherries also are a great source of antioxidants, which fight inflammation and disease. In particular, those deep reddish purple Bing cherries most of us are familiar with, are loaded with anthocyanins, a type a flavonoid. If flavonoids sound familiar it is probably because you've heard about the heart healthy benefits they bring to red wine and dark chocolate.

One of my favorite things about summer is the return of sweet cherries. Plump, juicy, firm and delicious, cherries don't just make you feel like a kid again, they also come with a number of health benefits.

One cup of raw sweet cherries, with pits, is an excellent source of vitamin C (16% DV or daily value) and fiber (12% DV) and a good source of potassium (9% DV). Cherries also are a great source of antioxidants, which fight inflammation and disease. In particular, those deep reddish purple Bing cherries most of us are familiar with, are loaded with anthocyanins, a type a flavonoid. If flavonoids sound familiar it is probably because you've heard about the heart healthy benefits they bring to red wine and dark chocolate.

2 Apps Take the Guesswork Out of Healthy Grocery Shopping

So, you may have noticed that I completely skipped over last week's blog post. I have been taking some time to do some major soul searching and consider the best way to communicate my passion for fun and easy healthy living to the masses. To make it up to you, today's post has got it all: it's short, sweet, fun & functional! I'm sharing with you two awesome resources that make healthy grocery shopping a little less overwhelming. I had been planning to install these apps on my phone for awhile now and finally got around to it. Don't wait like I did!

Do you go to the super market with the best of intentions, planning to make healthy choices, brain bursting with nutrition information from magazines, TV segments and friends, only to find yourself completely confused once you're standing in the aisles comparing food labels? Fooducate aims to eliminate that confusion.

So, you may have noticed that I completely skipped over last week's blog post. I have been taking some time to do some major soul searching and consider the best way to communicate my passion for fun and easy healthy living to the masses. To make it up to you, today's post has got it all: it's short, sweet, fun & functional! I'm sharing with you two awesome resources that make healthy grocery shopping a little less overwhelming. I had been planning to install these apps on my phone for awhile now and finally got around to it. Don't wait like I did!

Do you go to the super market with the best of intentions, planning to make healthy choices, brain bursting with nutrition information from magazines, TV segments and friends, only to find yourself completely confused once you're standing in the aisles comparing food labels? Fooducate aims to eliminate that confusion.

I Won't Leave Home Without THIS...

Before I became an RD I was doing the same thing everyone else is: trying to balance work, school, family and a social life with taking care of my body and mind. Heck, I'm still trying to do all those things! I used to load up on all the free health and fitness magazines that I got from my media jobs and I'd tear out pages about 15-minute workouts and fast healthy snacks.

My friends and co-workers saw my passion and would always ask me to share my secrets. As a dietitian, I still get that question: "What do YOU do?" People always want to know what I eat, where I work out and how I fit cooking and exercise into my own busy schedule. 

Today, I'm taking another page from my favorite magazines to show you what I do to stay healthy & fit even when things get hectic. 

Before I became an RD I was doing the same thing everyone else is: trying to balance work, school, family and a social life with taking care of my body and mind. Heck, I'm still trying to do all those things! I used to load up on all the free health and fitness magazines that I got from my media jobs and I'd tear out pages about 15-minute workouts and fast healthy snacks.

My friends and co-workers saw my passion and would always ask me to share my secrets. As a dietitian, I still get that question: "What do YOU do?" People always want to know what I eat, where I work out and how I fit cooking and exercise into my own busy schedule. 

Today, I'm taking another page from my favorite magazines to show you what I do to stay healthy & fit even when things get hectic. 

Last Chance: Peaches & Nectarines

The sweet yellow flesh of Peaches and Nectarines make them two of my favorite fruits. Peaches and Nectarines can both be found from about May to September so as Summer draws to a close, this may be your last chance to find them in your grocery store or farmer's market.

At only about 60 calories each, these fruits contain about 2 grams of fiber, and are filled with about 10% of your daily needs for Vitamin A and even more Vitamin C (Peaches 17%; Nectarines 13%). So why is this so great?...

The sweet yellow flesh of Peaches and Nectarines make them two of my favorite fruits. Peaches and Nectarines can both be found from about May to September so as Summer draws to a close, this may be your last chance to find them in your grocery store or farmer's market.

At only about 60 calories each, these fruits contain about 2 grams of fiber, and are filled with about 10% of your daily needs for Vitamin A and even more Vitamin C (Peaches 17%; Nectarines 13%). So why is this so great?...

Welcome spring produce into your diet

Right now some really delicious fruits and veggies are at their peak and waiting for you to take them home and give them a try. Check out this article from CookingLight.com, which highlights some of the top produce picks for spring, including strawberries, asparagus, sweet cherries, peas, radishes, fava beans, apricots, artichokes, rhubarb and morel mushrooms. The article, by Katherine Brooking, M.S., R.D., includes a recipe for each of these springtime stars.

Image: CookingLight.com; Jeff Kauck

Right now some really delicious fruits and veggies are at their peak and waiting for you to take them home and give them a try. Check out this article from CookingLight.com, which highlights some of the top produce picks for spring, including strawberries, asparagus, sweet cherries, peas, radishes, fava beans, apricots, artichokes, rhubarb and morel mushrooms. The article, by Katherine Brooking, M.S., R.D., includes a recipe for each of these springtime stars.

Image: CookingLight.com; Jeff Kauck

In season: strawberries

Strawberries are back! The beautiful, sweet, heart-shaped red berries, which are part of the rose family and technically not a fruit, are not only delicious but also packed with nutrients.

1 cup of strawberry halves has just 49 calories but a significant 12% of your daily dietary fiber needs. Strawberries are also a great source of potassium, manganese and antioxidants, especially Vitamin C. That same 1 cup of strawberries provides a whopping 149% of your daily needs for Vitamin C, which helps to boost immunity and make you feel better when you have a cold. Vitamin C also helps your body make use of iron.

When you buy strawberries, look for berries that are plump and bright red all the way up to the stem and try to use them right away, in which case you should not refrigerate them. If you won’t be eating your strawberries right away, you can refrigerate them for up to two days, laying flat and spread out on a paper towel-lined plate or sheet, or you can freeze whole, washed, stemmed & patted dry berries on a sheet tray before transferring them to a Ziploc. Remember that strawberries are part of the “Dirty Dozen” so, if you can, try to buy organic.


Image: Pixomar / FreeDigitalPhotos.net

Strawberries are back! The beautiful, sweet, heart-shaped red berries, which are part of the rose family and technically not a fruit, are not only delicious but also packed with nutrients.

1 cup of strawberry halves has just 49 calories but a significant 12% of your daily dietary fiber needs. Strawberries are also a great source of potassium, manganese and antioxidants, especially Vitamin C. That same 1 cup of strawberries provides a whopping 149% of your daily needs for Vitamin C, which helps to boost immunity and make you feel better when you have a cold. Vitamin C also helps your body make use of iron.

When you buy strawberries, look for berries that are plump and bright red all the way up to the stem and try to use them right away, in which case you should not refrigerate them. If you won’t be eating your strawberries right away, you can refrigerate them for up to two days, laying flat and spread out on a paper towel-lined plate or sheet, or you can freeze whole, washed, stemmed & patted dry berries on a sheet tray before transferring them to a Ziploc. Remember that strawberries are part of the “Dirty Dozen” so, if you can, try to buy organic.


Image: Pixomar / FreeDigitalPhotos.net

Do One Thing: Add more color to your diet

I'm sure you've heard that you should be eating a wide variety of fruits and vegetables, in all different colors, for maximum health benefits; but do you know why? Those different color groups represent different groups of antioxidants, vitamins and minerals, so in order to get as many different micronutrients as possible into your diet, it's important to vary the colors of the fruits and veggies you eat. If you're looking to branch out in this area but feel intimidated once you reach the produce aisle, this handy tool from Women's Health Magazine can help. It breaks down fruits and vegetables by color and then gives peak season and shopping & storage tips for specific examples within each color family. Check it out.

Women's Health Magazine - The Rainbow Connection

I'm sure you've heard that you should be eating a wide variety of fruits and vegetables, in all different colors, for maximum health benefits; but do you know why? Those different color groups represent different groups of antioxidants, vitamins and minerals, so in order to get as many different micronutrients as possible into your diet, it's important to vary the colors of the fruits and veggies you eat. If you're looking to branch out in this area but feel intimidated once you reach the produce aisle, this handy tool from Women's Health Magazine can help. It breaks down fruits and vegetables by color and then gives peak season and shopping & storage tips for specific examples within each color family. Check it out.

Women's Health Magazine - The Rainbow Connection

Berry Simple Breakfast Smoothie

Don't skip breakfast. For a quick, healthy start to your morning try an easy-to-prepare fruit and yogurt smoothie, like this one from Food Network and EatingWell.com, which provides 2 fruit servings and 4 grams of fiber. Tip: It's just as delicious without the sugar!

"Wake-Up Smoothie" - FoodNetwork.com

Don't skip breakfast. For a quick, healthy start to your morning try an easy-to-prepare fruit and yogurt smoothie, like this one from Food Network and EatingWell.com, which provides 2 fruit servings and 4 grams of fiber. Tip: It's just as delicious without the sugar!

"Wake-Up Smoothie" - FoodNetwork.com

A new take on the traditional peanut butter and jelly sandwich

On a recent sick day I caught an episode of Dr. Oz and was inspired by something I saw: a peanut butter sandwich that featured sliced strawberries in place of jelly or jam! I've heard of peanut butter and banana sandwiches, but as I'm still learning to like raw banana, it's not something I eat. For a healthier take on the traditional peanut butter and jelly sandwich, try starting with 100% whole wheat or whole grain bread (aim for one with, per slice: 70 or fewer calories, fewer than 200 mg of sodium, and 2 grams or more of fiber) and all natural peanut butter, then add either sliced strawberries or sliced banana instead of jelly or jam. Can't say goodbye to the jiggly stuff just yet? Try using Polaner All Fruit 100% All Natural Fruit Spread. My favorite is seedless raspberry.

On a recent sick day I caught an episode of Dr. Oz and was inspired by something I saw: a peanut butter sandwich that featured sliced strawberries in place of jelly or jam! I've heard of peanut butter and banana sandwiches, but as I'm still learning to like raw banana, it's not something I eat. For a healthier take on the traditional peanut butter and jelly sandwich, try starting with 100% whole wheat or whole grain bread (aim for one with, per slice: 70 or fewer calories, fewer than 200 mg of sodium, and 2 grams or more of fiber) and all natural peanut butter, then add either sliced strawberries or sliced banana instead of jelly or jam. Can't say goodbye to the jiggly stuff just yet? Try using Polaner All Fruit 100% All Natural Fruit Spread. My favorite is seedless raspberry.

Do One Thing: Step up Snacktime at the Office

When your tummy is grumbling at 3PM the last thing you care about is seeking out that perfect healthy snack; you just need something, preferably yummy...and fast! To avoid pigging out on vending machine snacks or scavenging leftover brownies from an earlier meeting, come prepared! On your next grocery shopping trip, pick up a few healthy items that are easy to transport and ready-to-eat. Fruits, veggies & nuts are perfect examples: apples, clementines, bananas, grapes, baby carrots, walnuts, almonds. Stash these items in a drawer or on your desk (as a constant reminder) so you have healthy, tasty items at the ready the next time you crave a snack. Bonus points for taking all your snacks in on Monday so you're ready for the entire week on Day 1.

Just remember: Nuts may boost heart, brain & immune health thanks to their mono- & poly-unsaturated fats, fiber, antioxidants, vitamins & minerals, but it's easy to go overboard when snacking on them. Limit yourself to one serving (~1 oz. or 1/3 cup). Walnuts = ~14 shelled walnuts halves; Almonds = ~20-24 shelled whole almonds.


Image: girl.com.au

When your tummy is grumbling at 3PM the last thing you care about is seeking out that perfect healthy snack; you just need something, preferably yummy...and fast! To avoid pigging out on vending machine snacks or scavenging leftover brownies from an earlier meeting, come prepared! On your next grocery shopping trip, pick up a few healthy items that are easy to transport and ready-to-eat. Fruits, veggies & nuts are perfect examples: apples, clementines, bananas, grapes, baby carrots, walnuts, almonds. Stash these items in a drawer or on your desk (as a constant reminder) so you have healthy, tasty items at the ready the next time you crave a snack. Bonus points for taking all your snacks in on Monday so you're ready for the entire week on Day 1.

Just remember: Nuts may boost heart, brain & immune health thanks to their mono- & poly-unsaturated fats, fiber, antioxidants, vitamins & minerals, but it's easy to go overboard when snacking on them. Limit yourself to one serving (~1 oz. or 1/3 cup). Walnuts = ~14 shelled walnuts halves; Almonds = ~20-24 shelled whole almonds.


Image: girl.com.au